Petru In-Home Fitness

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02/02/2020

By Carol Measom (client):

Today's weight loss tip: Prep!

In the kitchen I am L-A-Z-Y. I hate to cook. So when it comes to eating, I will always want to take the easy way out. This can end up in unhealthy, fattening meal.

Last summer I was watching videos on Instagram by a fitness instructor on meal prep. I decided to try it and I was so glad I did. I had something ready to eat for the whole week, but only had to do a little work on Sunday to have it ready.

Basic guideline: If you can stick to 1,500 calories per day (500 per meal), you will lose weight (about one healthy pound per week) 2,000 calories per day is just maintaining your weight.

Remember this! It took a good 45 days before I was feeling like eating healthy became a habit for me. The first few weeks will feel like forever! But it's not going to be forever--I promise!

I kept this one thing in mind: There is eventually an end. But to do this, I had to make a meaningful change in my life for good. Instead of always eating whatever I want, I eat healthy most of the time, and then sometimes eat whatever I want.
But first GET TO THE GOAL!

Here's a good start. There are tons of videos out there to help you.

★ MY WEIGHT-LOSS MEAL PREP EBOOK: https://guides.liezljayne.com/mealprep/ ★ MY WEIGHT LOSS GUIDE & MEAL PLAN: http://guides.liezljayne.com/guides/ ★ FREE 3 D...

02/01/2020

By Carol Measom (client):

Today's weight loss tip: Your ability to lose is going to be largely what is in your head, not on your plate.

You can Mexican food and lose weight! During my journey, I was living in Mexico for months. I was eating Mexican food and I lost weight. I ate a lot of seafood--specifically lots of shrimp and fish tacos (grilled). Everything grilled.
You can eat chips. But count every one of them! I used to pull out how many I was going to allow myself and stick to that.

Asian: Generally it's a lot of carbs, salt, and sugar (in some cases). If you must, stick to fresh salads or sashimi. Stay away from rice and pasta–this stuff is your enemy!
Italian food: There can be a lot of oil and butter. Ask questions!

Steaks: You know why steaks and fajitas taste so good? Most of the time they have butter on them. When you go to a steak house or Mexifood place, specify "no butter". I promise you won't even miss it.

Eat what you want! Small amounts of any one thing are not our problem. Being accountable is a large part of our problem, eating easy-to-binge-on things like french fries, chips, or chocolate, etc. Wine = problem.

Count everything!

Get your head on straight! It's not going to be torture. You will just have to think differently. What your weight loss will do for your body is nothing compared to what it will do for your head. GO DO IT!

01/31/2020

By Carol Measom (client):

Today's weight loss info: What's the first thing they do at the doctor's office when you visit? They make you get on the scale. For you now, it should part of your journey.

While I'm working to get to my goal, I only get on the scale once a week. Once I'm at my "happy weight" I will weigh daily so I can keep a handle on maintaining.

A loss of 1 to 2 pounds per week will be typical. You'll probably find the first part of your weight will come off faster than that.

At one point, I was taking in such a small but healthy amount of calories, I quit counting my WW points.

I found that not weighing myself regularly kept me in denial of my weight gains. The final straw was after a long summer drive around the Northwest US one summer. Halfway through that trip, my stretchy clothes (the clothes I bought because I hated myself in everything) were not fitting. When I got back home I was at my heaviest weight ever. 170 lbs. THAT was my awakening.

5 months later, I was down 2 sizes and 36 pounds. Please don't let the number of pounds you want to lose intimidate you. The number doesn't matter. And I promise once you are fully committed you will not feel deprived. Eating healthy is not a punishment--it's a pleasure!

End game is this: You will look great, you will feel great, and you will be healthier. Boom!

01/30/2020

By Carol Measom (client):

Today's weight loss tip: Snack on something healthy before you go to dinner. It's ok to spoil your appetite a little. But make sure it's healthy and don't over indulge unless it's something with zero WW points.

I've shared most of the things that I did to move me through my weight loss journey. Some time after, I found some videos online about nutrition. It was really enlightening.

I also learned that some of the things I had eaten in the past were really the things that kept me hungry. I was a carb monster. I could have done with very little meat and lots of carbs on my plate. Oh, and pizza. Any kind. Frozen or delivered.

After I quit eating starches, I quit craving them. The same goes for sweets. Quit feeding the sugar monster.

FYI...

Artificial Sweeteners. Your body doesn't know what to do with this so it will store it as fat. Sugar is actually better for your body. Try eating and drinking things without sugar or artificial sweeteners. After a period of time, you may find you like the flavor better.

Margarine. Most of us think it's a healthy alternative to butter, but it's another one of those things that your body will store as fat. Butter is natural -- eat in moderation.

Diet Foods. Again, it's healthier to eat fresh than to eat packaged diet bars, or "low calorie" muffins, etc. Read your packaging. There are good health bars out there with limited ingredients and no added sugars. But read that sugar, protein and carb content. You want as much protein as possible.

Look, I'm not telling you it's happens overnight. It took me a good 45 days before I was not hungry so often. But changing the way you are eating, will make you naturally want to graze more, and for that you snack on something healthy.

These are all the things you've heard before, right? Of course. When people saw me for the first time after I had lost 2 dress sizes, they all wanted to know how I did it. My answer: "I did all the things people tell you to do that no one wants to do."

IF I CAN DO IT, YOU CAN DO IT!

01/29/2020

By Carol Measom (client):

Do you look at yourself in the mirror now and say:

"This is as good as I'm going to look."
"I'll never look as good as I did when I got married."
"I hate seeing myself in pictures."
"This is as good as it gets."

Well, let me tell you this one thing that if you take it to heart, it will change your life: If I can do it, YOU can do it.

I know. You're rolling your eyes. But I am telling you right now that the only thing that is different about me is that I lost my weight (36 pounds in 5 months) only because I made the decision to do it–and I wasn't going to give up. I had friends who had lost much more than that, and I knew if they did it, I could.

DO NOT listen to that little voice inside your head telling you that it's impossible to be that trim healthy person you once were. When I got to the end of my journey (losing), I was absolutely in the best shape of my life at 52 years old. I am still working out (though not as much as I was) and I still try to eat healthy. I changed my life forever–never to be overweight again! YOU CAN DO THIS.

01/28/2020

By Carol Measom (client):

Today's weight loss journey info:

Notice I am not calling this journey a "diet"? Diets are temporary. Your journey to lose weight should be a meaningful change for life, not a "diet plan". No, you don't have to eat perfect every day of your life. So don't tell yourself "I don't want to live like that". I've said all those things before and made all the same excuses. No one is asking you to eat dirt for goodness sake.

Eating healthy is really quite delicious and satisfying. It's only your mind that tells you to you've got to eat something fat a cheesy or sweet and gooey. Your body craves healthy food. That's why body builders have to eat so carefully–because it builds muscle.

Did you know that most health issues can be solved with diet and exercise? Before I lost my weight, I used to have occasional bouts of tummy problems. I called them stomach explosions...you get the idea. Once I started eating healthy, all of that went away completely. Now, even when I'm not on the healthiest of eating, I no longer have those stomach issues. EVER. I bet you could think of something you suffer from that could be solved with a healthy daily diet.
A healthy gut is just one side of affect of eating right. How would you like to get rid of overall bloating? When you eliminate those starches I've been telling you to avoid, you will eventually see that you are WAY less bloated and you just generally feel better. Even now my stiff aching fingers are much better.

Even after you get to your goal, if you will maintain a mostly healthy eating pattern, you will be amazed at how these good changes to your body will stay with you, even when you're not being perfect.

Here's what my trainer Michael Petru says are the 4 pillars of a healthy lifestyle:

1. Sleep - you can't be healthy if you don't have good sleep.
2. Hydration - very important!
3. Diet - eating healthy gets you everything!
4. Exercise - leads to a healthy heart. Even 20 minutes is better than none!

What are you waiting for? Let's go!

01/27/2020

By Carol Measom (client):

Today's weight loss tip: Use the internet

If you're trying to eat healthy, it's WAY easier if you are prepared. Last summer I found I was way more prone to eat a healthy dinner (my most difficult meal) if it were already prepared and in the fridge. So I started watching videos on what to make.

Some great things for prepped meals:

Seasoned ground turkey, brown rice, roasted veggies
Overnight oats with fruit..blah blah blah
(That's all that's coming to mind right now, but there's lots of things you can make that will keep well.)

Also use the internet to find out important info about healthy food, like what carbs are complex carbs, and what fats are good fats.

Find some of your own favorite bloggers or vloggers and they'll have great recipes coming at you faster than you can try them.

My husband and I are usually doing our own thing for dinner. He'll make something for himself and I mine, so it's easier to focus on my own eating and not eat the fattening things he may want to have.

We were doing Blue Apron meals for a long time. But those can be high in fat or sugar, so at times I would change the recipe a little by leaving out added sugar, or changing butter to olive oil, or sour cream to fat free plain yogurt.

FYI, if you like yogurt for a snack, I found I absolutely LOVE Siggi's. It's thick and creamy and really delicious. I eat their fruit yogurt for a snack or breakfast with additional whole fruit added, and I use their fat free plain yogurt as a sour cream substitute.

Be sure to compare nutritional value on packaged foods. Now the most important thing is that you like what you eat or you will not stick to the journey. But be sure to watch sugar and carbs on the label. You want lots of protein and lots of fiber–these two things are your friends.

WW makes all of this convenient because you can scan a barcode with your WW app and it will tell you the points. Easy peasy.

I'm keeping myself accountable here. I blew the weekend by eating healthy and then ruining it with my dinners. That would be ok if I weren't wanting to lose weight. But I need to get rid of that extra 10 and that's not going to do it. I'm back on the wagon today. So here we go! I'm going to make a trip to Kroger and stock up on fruit, veggies and meat. I have vacation coming up and I'm packing a swimsuit. I better get busy!

If you have some favorite healthy items or quick recipes, share them below!

Petru In-Home Fitness is Making America Look Great Again!