The Key to Successful Weightloss

The secret is...  hard work and perseverance...  That's it!  I've lost 6 lbs. this week alone by really busting my butt in the gym and eating "clean".  PLUS staying inspired!  Find pictures that inspire you...whether it be you at an unflattering weight or at your best shape...or a fitness model or pics of a diseased heart...whatever it is...keep yourself motivated!

Daily Nutrition & Fitness Log Example:

Diet

• 7:30 am    Coffee w/half & half
• 9:30 am    2 Egg Whites w/1 cup of raw cabbage & 2 tsp. of Apple Cider Vinegar
• 12:30 pm  Lean Taco Salad (lean ground beef w/spices over romaine lettuce hearts, 0% Greek yogurt, salsa and sprinkle of cheddar cheese)
• 3:30 pm    Protein Shake (Isopure Zero Chocolate)
• 5:30 pm    Lean Pork Steak with Broccoli
• 7:30 pm    10 Almonds & Decaf Coffee w/half & half

Exercise

• 7:00 am  15-20 minute walk outside (I live in NYC...it's a walking town)
• 2:00 pm   Upperbody Circuit Training (arms, shoulders, chest, back)
• 2:30 pm   Treadmill on 6.0 Incline at 4.0 speed
• 4:30 pm  30-45 minute walk outside  :)

Supplements

• 500mg of Calcium w/500 iu of D3 (twice a day)
• 500mg of Reservatrol (twice a day)
• 5000 iu of Vitamin D3 (once in the evening for better absorption, I'm D deficient, thus the high level of supplementation)

Water intake 6-8 12 oz glasses

While losing weight, I stay away from sugar, alcohol, soda/diet soda/CO2 and empty carbs.

Hope this is helpful.

Have a great day!
-Bex

Back to Life, Back to Reality

Back to the here and now, oh yeah...

I've been neglecting my poor blog and myself for quite awhile lately.  My projects have taken over my life, and while I give everything to these endeavors, I haven't given enough to myself....thus, I'm going backwards in my health and fitness.  No Bueno!  So here I am...20 lbs heavier than I was 6 months ago and feeling physically weak and out of control of my body.  OK!  Time to take back control and do more for myself, because without my health and my functionality, then nothing else can function.  A vicious circle, I know!

A little background of what's been going on.  I am not sorry for all the work I've put into my companies.  I've gone from Opera Singer to Opera Producer / Impresario / Director / yadayadayada...add Follies Burlesque Performer / Producer and we've got my current career path.  Thus I'd like to introduce you to Opera Moderne and The Hot Box Girls!  My two lovely production companies and my babies.  As you know with every new baby, there's some baby weight, but now it's time to become a fit mother (in more ways than one).

As a producer, I'm pretty good at scheduling and making a plan of action.  Not only that, but as a successful producer, I have proven that I can carry out said "plan of action" and that's exactly what I plan on doing here!

Plan of Action:

1.  Change mindset from comfort food eating and cheats to wholesome, body healing foods!
2.  Eat wholesome, healthy foods.
3.  Move more.  (Yes it's winter, but get out there...anywhere...just move.)
4.  Integrate regular exercise back into your daily life.
5. Log all foods and activities.
6. Get in 8 glasses of water a day.
7. Cut the chemicals (unfortunately, this means my diet soda addiction...eek!)
8. Get in some natural and healthy supplements like fresh green juice and Wellness Formula.
9.  Eat more raw veggies!
10.  Find a way to stay motivates.  (I think this is the hardest for anyone...consistency is key!!!)

I think that's a pretty good start...did I forget anything?  Please feel free to chime in if you have thoughts on keeping motivated.  When I blog and log my efforts, it seems to help keep me on track of my goals.

Today's weight:  161.5 (ugh)

Breakfast:  Egg white Omelet w/spinach, tomato & feta
                 Coffee w/half & half

so far so good...

and yummy!!!

Have a Great Day and stay motivated!
-Bex

Invention on Nutrition

After much dieting and experimenting over the years, I've pretty much figured out my body chemistry and what works for me.  AND as successful weightloss has been on the Dukan diet, I find myself nutritionally lacking...THUS I'm changing it up, once again.

What seems to work:  I have found that protein, green/low glycemic veggies, dairy and a little fruit work great in my diet.  I feel fueled, and pretty much satiated throughout the day.  Nuts are also a good factor in my body, as long as I keep the daily intake low (10-15 nuts a day).

What does not seem to work:  Any gluten based foods, starches, and beans.  I have to stay off any legume that is more starch than protein, breads and flour foods are evil and make me bloat and swell within 20 minutes of consumption.  And rice, corn and potatoes, don't seem to allow my body to lose any weight. 

SO we're gonna try this new eating plan and see what happens.

Sample Eating Plan:

7am:  Jackie Warner's Shake Recipe (or quick solution, a coffee & a banana)

Ingredients

1 scoop protein powder

1 teaspoon Glutamine Powder

1 teaspoon BCAA powder

1 tablespoon L. Carnitine

1/2 tablespoon Flax Seed Oil

1 cup of spinach with fruit

Directions

Mix every thing together in the blender. Blend. Drink.

9am:  Low-Fat Cottage Cheese w/crudite (celery, raw bell pepper, carrots)

12pm:  10-15 Nuts (Almonds or Walnuts are best) - NO Peanuts, they're a legume

3pm:  1/2 cup of healthy tuna or chicken salad on a bed of greens (made with low-fat mayo & chopped veggies)

6pm:  1/4 Rotisserie Chicken w/side salad or green veggie

9pm:  NO CALORIES past 9:00pm (2 hours before bed) - if I'm desperately hungry, I'll drink a glass of milk

Sample Work-Out Plan:

2pm:  HIIT Training

(30 minutes - treadmill)

7pm:  Jillian Michaels 30 Day Shred DVD