NewsPersonal HealthTrainingWeight Loss

Moving Weirdly in Austin?

Driving out of the Bay area a few weeks back was interesting. We chose to drive from San Mateo to Austin because we have a dog who suffers from travel anxiety and cannot be contained in a kennel. I also happen to love car rides and taking in the scenery.

What to do in Austin

During the drive, I was able to think a lot about what I was going to do in Austin. One thing I have always known is that I want to help people. In my tech career, that meant working on a training team or doing product or service-focused writing. In the world of fitness, it means I want to continue helping people move better.

I Can Help You

Over the past couple of years, I have met and worked with people from mid-twenties to mid-seventies, with goals of losing weight, getting stronger, or simply feeling and moving functionally better. Since moving here, many people have asked me what type of client I am looking for. I don’t have a simple answer. Similar to my workouts, I want a variety of clients. If you want to…

  • get moving and lose weight, I can help you
  • challenge yourself with weight lifting goals, I can help you
  • undo pain and discomfort from commuting or office work, I can help you.

If you are pregnant, wanting to become fit before becoming pregnant, or dealing with post-pregnancy effects, I can help you.

Who the Heck is Keli Hay?

My blog posts hit on a lot about me. In particular, if you are considering a personal trainer, please read Finding and Working with a Personal Trainer. This was scripted based on my own experience working with a trainer.

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

Read more
NutritionPersonal HealthWeight Loss

Why Am I or Other People Fat?

Over the past couple of years, I have had many discussions around being fat – or – weight, health, nutrition, diets, and exercise. The conversations have been with people in or not in relationships, people with or without children, doctors, lawyers, tech workers, baristas, real estate agents, mortgage advisors, chiropractors, massage therapists, and estheticians ranging in age from early twenties to mid sixties.

The Fat Amongst Us

In every conversation with people that are obese, they know they are obese. They know they have to do something to change. Conversations with people who are not visually obese tend to end up becoming conversations about people who are visually obese. If the conversation is about another person, the healthy person doesn’t understand why the fat person is obese.

My Thoughts on Weight Loss Programs

I am very skeptical of weight loss programs because I know way too many people – myself included – that “complete” them successfully only to eventually undo all the weight loss. I also believe that weight gain is more than eating better.

Recently, I have watched various episodes of My 600-lb Life. I watch to understand what is going on with the people in the episodes. I want to know how and why they became who they are and subsequently what they do to change. Dr. Nowzaradan is awesome. He provides clients with tools to lose weight and recognizes the importance of mental health when people indicate stressors/contributors to bad eating habits. Most importantly – he calls out clients and family members who contribute to the slow or failed progress of a client.

Take Aways

Weight loss programs, while not for me, might be good for you. If you choose to invest in something to help you lose weight – follow it and learn from it.

Don’t just…

  • count points
  • cut carbs
  • eat less

Do…

  • become educated on nutrition
  • be proactive in your food choices
  • take time for you

Perhaps your food choices aren’t really all that bad. Maybe you have work or personal stress. Perhaps the person buying and cooking the food is continually making poor choices. Maybe there’s something else going on. There are lots of health and wellness professionals such as chiropractors, massage therapists, psychologists, nutritionists, or fitness trainers, that can help you figure it out. Pick one and start.

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

Read more
FoodNutritionPersonal HealthWeight Loss

Eating Healthy on a Budget

People have told me they cannot eat healthy on a budget. These same people think nothing of spending $13-20 for one fast food meal and get take out 2-4 times a week. This post takes portions of my grocery bill and splits it across the cost per meal.

Before the Store

This past week, we decided our meat-based proteins for the week would be chicken, turkey, and pork. Because we are two people wanting a variety in food instead of mass cooking the exact same thing for every meal, we go to the local grocery store. We also don’t have a deep freeze, so only purchase enough for the active week. If you are extremely budget concerned, look for deals in store and online. I would also recommend going to stores that sell in bulk, such as Costco if you are feeding four or more people.

For two people, we spent $28.70 to get: 2 small pork tenderloins (on sale for $6.55 total); 3 pounds of boneless skinless chicken breasts ($10.17); and 2 pounds of 99% lean ground turkey ($11.98). From a produce perspective, we bought one large can of diced tomatoes ($2.99), one package of mushrooms ($2.99), one large box of spinach ($3.99), a large bunch of asparagus ($5.79), and 2 broccoli crowns ($0.98). Other items we keep in the pantry include white rice ($3.99) and cans of veggies which we buy for as little as $0.69 per can.

Healthy Meal Planning

Sound familiar? It should. If you do not plan for meals, you are planning to fail yourself.

The three common meals I make are: chicken breast with a vegetable; ground turkey with veggies mixed in; and a breakfast base of scrambled egg whites. Here is a snapshot of my breakfast and lunch today:

Breakfast

Food Item Cost Purchase Quantity Meal Portion Meal Macronutrients and Calories Cost per Portion
Egg whites $4.99 32 ounces 6 ounces 19g protein
1g carbs
0g fat
88 calories
$0.63 (1 cup uncooked is ~6 ounces cooked)
Asparagus $5.79 1.5 pounds 1 ounce 1g protein
1g carbs
0g fat
6 calories
$0.24
Mushrooms $2.99 8 ounces 2 ounces 2g protein
2g carbs
0g fat
12 calories
$0.75
Ezekiel bread $4.49 20 slices 1 slice 4g protein
14g carbs
1g fat
80 calories
$0.23
Total calories: 186 Total cost: $1.85

Lunch

Food Item Cost Purchase Quantity Meal Portion Meal Macronutrients and Calories Cost per Portion
Boneless skinless chicken breasts $10.17 3 pounds 3 ounces 26g protein
0g carbs
3g fat
140 calories1 ounce is 47 calories
$0.63
Broccoli $0.98 1 pound 2.5 ounces 2g protein
5g carbs
0g fat
25 calories
$0.25
Long grain white rice $3.99 2 pounds 1/2 cup 2g protein
22g carbs
0g fat
103 calories
$0.28 (2.5 dry cups created 8 cooked half cup portions)
Total calories: 268 Total cost: $1.16

For dinner, I had the ground turkey mixed with diced tomatoes, spinach, half an avocado, and half a cup of black beans. This came to 308 calories (31g protein, 31g carbs, 8g fat) and $2.70.

My total meal spend today was $5.71 and 762 calories. While this is slightly on the low side, I have protein shakes around my workouts and this leaves me room for snacks, such as carrots or a banana. I also do meal prep for my husband who consumes almost double my portions. For him it is ~1500 calories and an $11.50 day. Total cost to feed the 2 of us is a little over $17 per day. Rounding up to $22 a day for coffee and the odd other item, this is a $110 work week for 2 adults. One person could spend this much on fast food in 5 days across 4-15 meals and consume 1310 calories in one meal alone.

Reasons or Excuses

  • Is it because you don’t plan when you go shopping? – write a list
  • Is it because you don’t measure portions when serving food? – buy measuring utensils and a scale
  • Is it because work keeps you busy? – make time…put time into your calendar if necessary
  • Is it because you have kids, who keep you busy? – make food time bonding time and pull the kids into the food prep and educate them on healthy eating choices

If you have kids, be the adult and shape the diet for the house. Don’t tell me that your kids will not eat (by choice not allergy) certain foods. If you need help with different flavors, find options such as Flavor God to mix things up.

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

Read more
ActiveTrainingWeight Loss

Helping Me Get Lean – Testing Fitbit Coach

I have been a regular Fitbit user for over 4 years. My first Fitbit was the original device, which I used mainly to track my steps. At the time it was perfect. For Christmas 2016, I was gifted the Blaze. While I loved the watch, the battery started having problems after a few months, so I had to charge it every night. I honestly didn’t report the fault and decided to evaluate different options instead of reaching out for a replacement.

Current Device

For Christmas 2017, I was gifted the Ionic. As a Personal Trainer, I absolutely love it! For daily use, I have the main screen showing the date, time, my heart rate, and a rotation of steps, distance, floors, active minutes, and calories in a variety of displays. I use the timer and alarms daily for personal and client work outs.

Fitbit Coach

Today, I signed up for the Fitbit Coach. While I have my trainer kicking my butt 2-3 times a week, I am looking for more. My schedule varies from 60 to 180 minute chunks of time for me to work out. Within this window, I need to warm up, do a workout, cool down, possibly shower, definitely change, and get ready for my next appointment.

Why I Am Trying It

My biggest challenge is my 60 minute breaks. I have a few go to routines, but typically end up walking the treadmill for part of it or doing something involving crunches and push ups. For my program of leaning out with my Fitbit Coach, there are workouts ranging from 7-10 minutes, 11-15 minutes, and so on. Because my daily workouts are programmed around muscles used, I am happy that I can also specify the muscle focus.

I have already found my leg and core workout for the morning. This 21 minute workout will occur between a warm up (stretch, roll, and short treadmill) followed by a 30 minute treadmill cool down.

Look for me sharing my experience on Instagram.

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

Read more