Category Archives: Weight Loss Tips

The Breakfast Formula and Guide

Time for a little breakfast myth busting!

Truth or Myth: Breakfast is the most important meal

Truth. Remember being told that breakfast is the most important meal of the day? Well, that is no wives’ tale.  What you eat for breakfast tells your body what to expect for the remainder of the day.  Piling on sugary cereals, carb-laden bagels or high-sodium fast-food for breakfast can cause your body to look for at LEAST that same amount of sugar allllll dayyyy longggg! WHAT?! YES!  So be careful little mouths what you eat and make healthful, informed choices!

Truth or Myth: Skipping breakfast helps you burn fat longer

Myth. A common misconception is to skip breakfast. Your body is going through a fast while you sleep and some people want to continue that fast, but your body is actually burning through nutrients and “eating” those amazing muscles you’ve been building!  Bust the fear that eating breakfast will dampen your fat-blasting efforts!

Faith Keith's breakfast rule "Protein + Complex Carb"

My general rules is “Protein + Complex Carb”, so think eggs+english muffin or greek yogurt with berries and shredded wheat or cottage cheese and rye bread or protein shake and oatmeal or protein bar and sweet potato hash brown sticks (sweet potato hash brown sticks, you say? Yep! Recipe below and on http://www.faithkeith.com)

Now, Let’s Eat!

Get creative! Here are a few fun “recipes” to shake up your breakfast blues:

Power Oatmeal Pancakes
Vanilla Cupcake Oatmeal
Clean-Eating Power Protein Bars
Egg White Frittata
Oh-My-Gosh Egg-White Omelet
Sweet Potato Hash Brown sticks

Want more nitty-gritty?

Check out The Better Breakfast Guide | FitnessRX for Women it has your do’s and don’ts about what to eat for breakfast.  It is such an excellent guideline because it breaks down the “why’s” in plain terms, so you can make more informed choices.  Happy Breakfast!


Busy But Gettin Fit

It’s hard to make workouts happen when you are at the mercy of whatever may fly your way from day to day.  If  you are like me, every day is different.  One day you might have time to get in a 1 hour workout and then the next day you can barely brush your teeth without multi-tasking at least one other thing.

I have determined the following things:

  1. If I can get it in. I WILL. No excuses. If I am tired, I will still get it in if the time is there.
  2. If I can’t get it in, I will tell myself it’s ok. Don’t be frustrated.
  3. I will eat/diet like it matters

This is the only way I can stay sane.

7 weeks postpartum:  down 18lbs of the 21! 3 to go, then the vanity 5 🙂 Wee!


Dieting and Nursing

I have been posting my diet on here periodically and letting you guys see exactly what I am doing to get back my body post-baby. I wanted to post about this because I think I am probably not alone in the athlete world where we are so fitness focused we don’t always know the affect when we eat for two!

My doctor had told me that the average person needs about 500 more calories added to their diet when breastfeeding, but that I may need even close to 700 because she knows I eat super lean.

Well…I did not listen. I decided to eat lean and trust my body to produce the perfect formula of milk my baby needs.  My body DID produce the perfect formula, but my milk quantity suffered.  It really became evident after a weekend in Colorado where I ate a high calorie diet – my milk supply was insane! I thought my baby was just demanding more so my body was producing more.  Then I got back home and back on my diet. Milk supply cut in HALF.

Now I know!! You know me…I tend to be a little skeptical taking advice from people who are not in the fitness world. 😛 #shameyshame

For the sake of my baby, I have put more healthy fats into my diet and tried to make a more dense nutrition plan. He is eating great.  Hopefully I will have a good balance of nutrition using only HEALTHY calories so that he can continue to eat well and for my body to shed the weight when the time is right.

My new meal plan looks something like this:

  1. 3-4 eggs (yolks included) with spinach and sprinkle of cheese
  2. protein shake in 2% milk + 1 low-sodium rice cake with 1tbsp PB
  3. shredded chicken salad (light mayo, celery and walnuts) with avocado sliced in 1/2 whole grain pita pocket
  4. protein shake in 2% milk
  5. 1 low-sodium rice cake with 1tbsp PB
  6. 5 oz fish, veggies, and brown rice
  7. protein shake in water if still hungry

Hope you nursing moms won’t make the same dieting mistake I did!


How to Stay True When You Want the Forbidden…SO BAD

I love to chat with people who are fresh on a new diet or workout goal; they are energized and ramped with motivation. Then we get a week in the new program and our forbidden foods start to call to us.

What do you do when the foods you designated as “off limits today” is taunting you?

I decided to come up with a few ideas for evading those beckoning pantries.

  • Make a list of reasons about WHY you want your goal and read the list. Making a list of the reasons why you want your goal is great because in the heat of the moment we want that brownie way enough to justify it.
  • Tape pictures of fitness role models to the lids or sides of the treats. The visual is almost a sure fire way to keep my hands out of the cookie jar.
  • Time yourself. When you feel the urge to snack (and its not a designated meal/snack time), drink a glass of water (add lemon juice to it or calorie free flavoring) and time yourself for 20 minutes.  Tell yourself you will reassess in 20 minutes. Don’t you remember, as a kid, asking your parents for something and they would say “let me think about it”…eventually you learned they were deferring you to a later time, but hey…it bought them a little extra time.
  • Recall. Recall the last time you cheated and how much you regretted it.
  • Phone a friend. Ask a friend to be your accountability partner (you don’t have to share the same goals or “rules of engagement”) – agree to call each other when you need a pep talk out of something (a good friend can say, “don’t buy those cookies ‘for the kids’, cuz you know its for you to take a nibble”) or a pep talk INto something (“get to the gym”; “eat your spinach”).
  • *my favorite* Punishment by the calorie. For a fun twist, let’s say you let yourself have that treat, BUT, in advance, establish a point system where for every X number of treat calories you consume you must perform X activity. Example: ‘For every 5 calories I will do 500 revolutions of jump rope or 50 push ups’.  That way when you are staring down the fresh baked chocolate chip cookies or bag of chips, you can use your punishment plan as a deterrent. And, hey, if you do cheat, you know you’ll be punished good for it.  🙂
  • Keep a Food Journal. This is a great way to watch what you put in your mouth. Document every bite, all the time. Cheat or no cheat. At the end of the week, post it up on the fridge for all to see.
  • Sudoku. Play a game of sudoku. (the key here is distraction!)

Would any of these work for you? Do you have any personal tricks of the trade to keep you true?


Sometimes, You Just Gotta Show Up

faith keith - yawning at gym
When I walked in to my gym, one of the trainers who knows me said “you look tiiiired. but you’re here – get it done” – he gave me the burst of energy I needed to make it to the locker room.  As I stepped out of the locker room that energy had died off *sigh*, but I ran into my fitness freak Uncle Ken *zing!* He reminded me that I had said on my blog before, “sometimes, you just gotta show up”.

I LOVE training, but there are days when I don’t want to go to the gym. On those days I choose not to think, I just get in my car mindlessly and go. Then once I’m there I try my best to make it count.

On days like yesterday it is really really really hard to give it anything because I was just so freaking tired! I had no idea growing a human life form would be this energy zapping.  I resorted to cardio and put off my back workout to be combined with chest the next day. And wouldn’t ya know… I ran a solid 3 miles on my “so freaking tired day”.

Let this go down in the books for future reference – when Faith think’s she’s tired, she can still squeeze out a few miles. If I ever complain again, slap me in the face and say “run 3 miles!”. What can you do on your “so freaking tired day”?


How to get fat in just 3 weeks!

Why wait? Get your winter-ready body now! Follow these easy steps and gain the belly and thigh fat that you’ve always wanted! Ready, set, go!

  1. Add calories to your beverages any chance you get (try sugar and/or creamer in your coffee, or get a fruit smoothie from a local vendor to help pack on the calories when its not even meal time!)
  2. Drink as little water as possible (so that all the sodium you are eating will retain tons of water weight)
  3. Eat nibbles of small snacks or treats. Small snacks are great cuz you think you’re being diet-friendly, but you’re actually packing it on! (subconsciously snacking is best, like when watching a movie, because then you dont know how much you’re eating, yeah!)
  4. Write down on a notepad if and when you do workout, that way you can look back at the end of the week and say “I worked out so I can eat whatever I want!”
  • BONUS: Skip meals if you can that way you will be SUPER hungry at dinner time and probably eat your face off
  • BONUS: Make frequent trips to your pantry so you can make a constant mental inventory of what is available to you

My First

Last night I wanted a cookie and somehow managed to say no and then distract myself till bedtime! I had my first “no” to a craving in a long time!

MILESTONE!!

I think the first one is the hardest…until the “keep it up” part ^_^

Here we go! Doing this challenge with BoB sisters: Michelle, Lisa and Susan!


Diet Killers Series: Boot the Fruit

Bodybuilding.com shared some tips on what could be sabotaging your diet and bikini bod!

Really, Bodybuilding said it perfectly, so I’ll quote:

This one may seem strange because they’re part of the food pyramid, right? It’s true, fruits do have vitamins and minerals, but they also contain a lot of natural sugars. You don’t want that extra sugar because your body should be focusing on the complex carbs you eat and the body fat you already have for energy.

Adding another source of energy will make it harder to shed those pounds. You’re dieting, so your pyramid looks a lot different than King Tut’s or the USDA’s.

Personally, I have a tiny amount of fruit (a few berries) in my greek yogurt as my pre-workout meal, but other than that fruit in my mind is a cheat-treat!  I have met so many people who get fruit confused with health foods. Yeah, it’s natural sugar, but it’s still sugar! 😀

Polk-a-dot-bikini time ladies! Trim out some of the fruit in your life and let’s press on!


Take Action

How many times do you catch yourself saying “ugh I’m so out of shape”? What’s stopping you? Believe it or not, it might simply be that you just don’t know HOW to reach your fitness goals!  It’s easy to grab a fitness mag and a bottle of fat burners and say “ok, I’m gonna make it happen”, but without proper guidance you won’t get anywhere but a plateau.

For just one month…

  • Invest in a trainer and nutrition plan   –You’ll learn so much even in one month!and/or
  • Train with people who know what they’re doing  –it will be motivational and fitness people love sharing what they’ve learned 🙂

This can be your season. Reach those goals! You can do it. Just decide to and do it.

 

Need some fitness encouragement? Check out these fabulous peeps tweets – their tweets will spur you on:

http://twitter.com/BikiniOrBust

@BikiniOrBust

http://twitter.com/jerishall3

@jerishall3

http://twitter.com/babytatten

@babytatten

http://twitter.com/iRunnerBlog

@iRunnerBlog

http://twitter.com/chocolate_wowo

@chocolate_wowo

http://twitter.com/FitnessbyBarb

@FitnessbyBarb

http://twitter.com/passlakeprinces

@passlakeprinces


Keeping New Habits

While I was training for my competition…

  • I ate at regular intervals,
  • no snacking in between and
  • I didn’t eat till I was stuffed
  • My food was portioned and
  • going back for seconds was not an option.

Now post-comp, the world became a giant buffet table. I was allowed to eat as I pleased. Unrestricted. I didn’t gorge, but hey, nothing was off-limits. I ate till I was satisfied and recently noticed that I have picked up the habit of hovering in front of the pantry. Nothing appealing to me I walk away, but the problem is that I was hovering in the first place.

I need to remember my new rules and habits and not let myself forget them! If I let go, it will be a downward spiral and before I know it I will be looking in the mirror asking how I let that happen.

What I learned to tell myself: You worked so hard for those good habits! Post-comp, don’t let go altogether!

I’ll stop those sprouting bad habits in their tracks!  Met with my trainer for a new nutrition game plan – here we go!


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