Archive for April, 2018

ActiveTrainingWeight Loss

A Week In a Healthier Life Series – Part 4

Planning Multiple Workouts

If you are looking to build muscle, there are various tools online to help you design plans and programs. In this post, I am focusing on how you can incorporate different workouts, or be more active, in a week long period while dealing with an office/work life.

How I Became More Active

Using my previous life in tech, I will use portions of my week to provide ideas on things that you can do. Sunday is my typical quiet, or down day. Occasional Sundays include a 30-60 minute morning walk with the dogs. Throughout the day, laundry and meal preparation is done. In the late afternoon or evening, I always go for a long walk. This walk averages 6 miles and takes a couple of hours at a minimum.

Workdays in the office, I was up at 4:30am for a 5:56am train. For the walks on either side of the train ride, I always took longer routes than necessary, equaling 2-3 miles. During the end of day commute, I would go directly home, but after dinner go for a 3-4 mile walk. As mentioned in part 2 of this series, I also made the most of the office by taking stairs and walking laps of the building.

On work from home days, I was also up at 4:30am and in the gym for 5am. I would do an hour of cardio to replace the lost walk of the commute. In the afternoons of these days, I was back in the gym doing light cardio; stretching and rolling; and weight training.

Even though Saturdays quite often vary, most mornings include a trip to the gym for cardio or weight training.

What You Can Do During the Week

Many companies and apartment complexes have basic onsite gyms. Get into the office early, block off time midday, or stay later and use it. If there isn’t a gym onsite, find one near the office or your home.

What You Can Do On Weekends

Go for a walk around your neighborhood, town, or city. Drive out of the city and find walking or biking trails. If you have kids involved in activities, find ways to help, such as running drills. If this is not an option, but you can drop them off and leave, then go to a nearby gym. If you need to stay, stand up and move as much as possible. Since many kids activities involve sports fields – walk the perimeter. Don’t use your kids as an excuse to be inactive, but find ways to use them and become more active.

Keli Hay is a certified personal trainer using her weight loss success to help others.

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FoodNutritionWeight Loss

A Week In a Healthier Life Series – Part 3

Eating on the Road

While the advancements in technology have made remote working and teleconferencing easier, many people still must travel for work. If you know where you are going and have an idea of your schedule, you can plan your diet.

Failing to Plan

Even though it has been a while since I did a lot of travel for work, when I did it years ago, I failed to plan. I have no excuses. I knew where I was staying because it was always the same hotel working for the same company. Within walking distance there were a couple of restaurant options. Within a quick car ride, there were shopping centers with grocery stores and healthier restaurants. I could have gone to the grocery store and bought snacks to keep in my room. I could have had a small fridge placed in my hotel room for free. Instead, I ate out of vending machines and ordered room service when I was starving – resulting in very unhealthy food choices.

Planning to Not Fail

When I was down ~70lbs, work had me spending almost a week in Vegas for a company conference. I knew where I was staying and what my days were going to be like. The only unknown was dinner plans. Thankfully I have been there enough that I know restaurants and menus to plan accordingly. When I landed, I checked in to the hotel, dropped my stuff in my room, hit the gym to walk off the effects of the travel, and then I went to a nearby store and bought snacks.

This coming weekend, I am going to be traveling back to Las Vegas for the GRRRL Live event. While it is only going to be for a few days, I am planning my food. Because I have only stayed on the strip, I have mapped and researched restaurants and grocery stores near my hotel. My plan is to have healthy snacks with me so that I can maximize my time at the event and not binge on crappy food. The event even says “Snacks: We’ll have snacks in your swag bag, but for those of you who need ALL the foods, we recommend coming geared up with extra snacks.” No excuses – I have been warned.

If you must travel, spend 10 minutes researching where you are going. Whether you go for a day or a week, you need to eat – preferably healthy. The Internet is a fabulous research tool that can help you eat healthy wherever you land. No excuses – Google for your health and diet.

Keli Hay is a certified personal trainer using her weight loss success to help others.

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ActiveWeight Loss

A Week In a Healthier Life Series – Part 2

Working in an Office

When I started my weight loss journey, I was working in an office and I commuted ~60 minutes each direction. Eventually I swapped 2 in office days for working from home so that I could workout with my trainer during the non-peak gym hours. Regardless of my work location, I did my cardio.

Company Office

When in the office, I always took the stairs. I also took laps when going to the bathroom or for a drink. Most importantly, I made myself take breaks. If I had less than 30 minutes between meetings, I would address a couple of quick emails and then go for a walk. Based on the meeting room location, I would take the longest route as much as possible. If I had a 2+ hour block of heads down work time, when I found a decent break between tasks, I walked a couple laps of the floor and refilled my water bottle. These little breaks would take as little as 5 minutes, but no more than 15.

Home Office

When working from home, I went to the gym for 5am when it opened and did an hour of cardio. During the day, I would take a similar approach to being in the office and find moments for quick breaks. Late afternoon, I was back at the gym for my training session.

My boss worked remote, so unless I really needed my laptop for the call, I would walk and talk with her on my cell. For all lunch breaks – which I always took – I would take 30-60 minutes. Half of the break would be eating, while the rest would be a walk.

In a nutshell, make your moments and get moving.

Keli Hay is a certified personal trainer using her weight loss success to help others.

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A Week In a Healthier Life Series – Part 1

Over the next few weeks, I will be blogging around how you can achieve a healthier life in a 7 day span. The series will be as follows:

  1. Preparing Healthier Weekly Meals
  2. Working in an Office
  3. Eating on the Road
  4. Planning Multiple Workouts
  5. Maximizing the Commute

Preparing Healthier Weekly Meals

Many people view their lives as busy for various reasons including work, children, and travel. Regardless of your work and personal life, you can plan for the majority – if not all – of your nutrition for the week while at home.

For our household, the weekly meal preparation typically happens on Sunday. Depending on our work week and taste buds, we plan for 3-5 days worth of meals. Including full oven cooking time and clean up, meal preparation requires 2-3 hours. Here are sample weekly meals for 2 adults.

Breakfasts

8lbs egg whites, 4 whole eggs, and a splash of 1% milk. For added carbs, wrap the eggs in a light tortilla wrap for ~80 more calories.
Male ~315 pounds: 2 cups for 309 calories; 58g protein, 5g carbs, 5g fat
Female ~145 pounds: 1 cup for 158 calories; 29g protein, 2g carbs, 2g fat

Lunches or Dinners

Option 1:

Chicken breasts with steamed broccoli, carrots, green beans, and spinach/kale mix.
Male: 8oz chicken breasts and 2 cups of veggies for 460 calories; 75g protein, 17g carbs; 8g fat
Female: 4oz chicken breasts and 1 cup of veggies for 246 calories; 40g protein, 11g carbs, 4g fat

Option 2:

Chicken breasts divided into four portions of 4 oz chicken breasts with .5 cup long grain rice and .5 cup peas or corn.

Option 3:

Four pounds lean ground turkey, blended with spinach, diced tomatoes, broccoli, and mushroom split across 2 cup containers.

Extra Protein and Dinners

Plan to cook extra meat because it is great for a quick last minute meal. For example, if you cook extra chicken, shred it up with added veggies and use it in fajitas for dinner.

If you can manage dinner at home, ground turkey or boneless chicken tenders can easily be pan fried and blended with veggies for tacos, fajitas, or stir fries. Frozen seafood can also be defrosted during the day and quickly pan fried at night.

Snacks or Meal Alternatives

For a quick snack, grab fresh fruit such as a banana or apple. Whey protein shakes and bars can be easily swapped in for meals; simply read the labels to mix the proper portions and make sure the nutritional breakdown is best suited for your diet.

Water

Do not forget to drink lots of water. Women should consume 2.7 litres per day, while men should consume 3.7 litres. Purchase a bottle that will hold at least one litre – making sure to drink the complete amount in ~3 hours and repeat. You should be able to drink 3-4 bottles per day.

Keli Hay is a certified personal trainer using her weight loss success to help others.

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