Vegas Food Planning
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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FoodNutritionWeight Loss

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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TrainingWeight Loss

It is Too Late to Lose Weight, Move, or Get Healthy

For many people there is a certain age that is considered to be too late or too old. Other people simply feel like “I’ve been this way for so long, I can’t…” The can’t is typically about losing weight, making changes, or feeling better.

I stand ~5’ 3”, was at 47% body fat, weighing in at more than 250 pounds, and 39 when I joined the gym. I had plantar fasciitis and nerve pain in both feet, my knees ached, and my cardiovascular fitness didn’t exist. I was also dealing with polycystic ovary syndrome (PCOS) and hypothyroidism. These were my excuses.

Find a Motivator

I hated many things – looking at my reflection, shopping, dressing up, or even getting out of bed. I was jealous of others – for looking nice and being able to buy clothes anywhere, including online without having to try them on first.

I felt like crap. Having two dogs that love to be exercised, but not have energy in addition to the foot issues, I was struggling. The dogs were also heavy, even though their diet was fairly healthy. I felt like I was failing my kids.

Get Started

Start working with a trainer 2 days a week. It does not matter what your goal is. Two days a week is the way to go. Spend the first 2-4 weeks undoing bad posture, fixing form, and getting stable. Spend the first two months learning about nutrition and what you are putting into your body. For the first month, I didn’t change much in my diet, I just started moving. Month two, I started logging my food and gradually changing my diet.

Keep Motivated Beyond the First Three Months

The first 3 months were mentally frustrating. It took over three months to really start seeing physical changes even though the scale and measurements were reflecting changes. At the four month mark, I had to buy smaller clothes and people started commenting. What helped me was that I was feeling better and I wanted that feeling to continue.

Toughen Up. Walk it Off.

Even with my body still aching, I pushed through. Realizing the foot and knee pain was linked to my weight and that, as I was losing the weight, the pain wasn’t flaring up as often, really helped.

Drop the Excuses

It is never too late. Get up. Get moving. Find something that works for you. Pain is mental. It really is. Find a way to deal with it and push through. I chose to ignore my aches during my exercise, but after my workouts I elevated and iced my arches and had a muscle relaxer. When I was down 50 pounds at 5 months in, the pain stopped. Everything mentioned at the start of the article is gone. Well I am still 5’3″, but I feel like I stand taller and my posture is better. My hypothyroidism will always exist because I have nodules, but my medication fixes that.

If you are morbidly obese, I recommend working with a personal trainer. Not because I am one, but because it is the best thing you can do for yourself. Good trainers make you feel safe, challenge you, keep you accountable, and push you to push yourself. Without my trainer, I would have given into pains or found excuses to stop. With his help and support, I have a healthy routine in my life that includes nutrition and exercise as well as an awesome lifelong friendship.

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

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