A Healthy Day in The Life

by - January 11, 2018

I'm very excited to share this post today.  Being fit and healthy is very important to me because I want to live a long, happy and healthy life.  For a little back story on myself, I weigh about 95 lbs and I am about 5'1.  My weight fluctuates so I stopped weighing myself everyday but do weigh myself regularly.  I have a serious love hate relationship with working out and eating healthy, like most women.  It pays off but is really, pardon my french, sucks.  If it was healthy I would eat pizza, cheese burgers, french fries and drink red wine all day and night long.  But unfortunately that's not real life.  The reason I'm sharing this post is because I have been on both sides of unhealthy in the past and have somehow managed to balance myself out and maintain a healthy lifestyle for a couple years strong now.  There was a point in my life when I was underweight and wasting away and there was a point in my life when I was overweight and in an unhealthy state.  Neither were happy points in my life and now that I have been able to maintain a healthy lifestyle I'm excited to share my approach.  

Let's talk diet...
Have you ever heard that weight loss and weight maintenance is 80% diet and 20% exercise?  Well it is very true, just Google it.  It's a simple fact that cutting out large amounts of calories (maybe 700 calories) can only be done by diet, unless you spend three hours at the gym and how realistic is that?  And different body sizes burn calories at a different rate.  Smaller people burn less calories, larger people burn more calories.  For me this means I have to control and be aware of what I eat.  I count calories Monday through Friday and Friday night does not count.  I don't go crazy on weekends but I do give myself a break and eat higher calorie meals and takeout.  
My meals on any given weekday look something like this:

Breakfast: 3 egg whites, one egg in the microwave topped with salsa and coffee with this almond milk.  150 calories (on days I have a great workout I often have 2 breakfasts)

Lunch: Salad, like this one or soup.  I love Amy's soups like this one.  200 calories.

Snack: Fruit or a couple pieces of dark chocolate or GG Crackers topped with a piece of cheese and sliced tomatoes.  Sometimes I'll have a La Croix, grapefruit is my favorite flavor. 100-200 calories

Dinner: a small portion of a homemade meal.  I cook at home so that I can control how the food is made, never fried and I control what the food is made with, olive oil instead of butter, for example.  I often make Buddha bowls with sweet potatoes, rice, black beans and a vegetable like spinach, I top it with a fried egg (100 calories per egg) for my husband.  We also have tuna sandwiches and spaghetti a lot.  We eat a lot of fish, rice, pasta, quinoa, lentils and even burgers.  500-700 calories.

I don't drink calories except for wine, that means no soda no sweetened drinks like bottled iced tea or lemonade.  Wine has anywhere from 100 to 150 calories per glass so it adds up.  I have a glass of wine or two most nights.

This might sound like a small amount of calories for the day once you add it up but it works for me.  I've based this diet on years of trial and error and after using calorie calculators like this one that help you find your correct daily calorie intake, it's very accurate i my opinion, check it out.  And like I said this is not everyday, I eat larger, higher calorie meals on other days, this is just an example of my 'healthiest days'.

Let's talk exercise...
Right now I am working out at the gym four mornings a week at 6 am!  Kill me.  Then I take Bella (my dog) for a brisk walk every afternoon for a half hour.  And on days I don't go to the gym I do 100 to 200 sit-ups first thing in the morning.  Every once in a while I take a class usually yoga or pilates but I'm dying to find a boxing class near me to try.  
My current workout at the gym looks like this:

Treadmill: 5 minute walking warmup at a medium incline.
15 minute fast past walk at the highest incline.
10 or 15 minute run at the third to last incline
5 minute cool down at a medium incline.

Free Weights and machines: 
Chest Press 4 or 5 sets of 10

Image Via: Strong

Bet Over Row 4 or 5 sets of 10

Image Via: Reach Your Peak

Bicep Curls 4 or 5 sets of 10

Image Via: Pinterest

Abductor 4 or 5 sets of ten

Image Via: Body Solid

Mat work:
100 sit-ups
100 side crunches, 50 each side, example here
One minute plank
Post workout stretches

And that is a healthy day in my life.
I hope you enjoyed and thank you for stopping by!

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