Operation Nutrition

nutrition, fitness, motherhood, & everything in between

Tag: fitness

Bikini Series 2017

Hi there! I wanted to share my latest journey in fitness and nutrition! I recently signed up to do the Tone It Up 2017 Bikini Series.

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(Full disclosure, I’ve signed up for some of their previous challenges in the past and didn’t complete them).

Looking back, I know that I stopped the challenges in the past because the amount of time required to exercise wasn’t realistic for me.

This year’s challenge has been perfect though. The workouts vary in length, but they average around 35 minutes. This is totally doable with my schedule. Today marks the start of Week 2 and I’m feeling amazing! I’m not following the Tone It Up meal plan though because I find it way too restrictive for the amount of activity I do each day. I’ve been following the Fitness Blender’s meal plan (mostly for dinner ideas), and I really like it. It focuses on whole foods, healthy fats, lean protein, vegetables, and fruit. It’s a very realistic plan to follow and I definitely don’t feel deprived. In fact, I’ve actually increased my calorie-intake. I was so surprised to see that I’ve lost 3 pounds after the first week and I’m always feeling comfortably full.

These are some of the meals I’ve been enjoying this week:

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One of the things that has really helped me with this challenge is planning. On Sunday, I write out my meals & workouts for the week. So far this has helped me stay on track. I am looking forward to completing this challenge. In the meantime, I’m enjoying the journey!  If you’re looking to start a weight-loss program, or just trying to live a healthier lifestyle, you might find this article,  “How To Lose Weight Fast: 5 Evidence Based Steps Anyone Can Follow” to be a great resource. It lists 5 easy-to-follow steps that will help you reach your health goals.

Are you doing the 2017 Bikini Series? I’d love to hear how things are going for you!

2015 Holiday Shred

My 2015 Fall Shred just ended and the results were astounding! As a group, the members lost over 40 pounds! Not only that, but during this time, they took part in daily challenges,encouraged one another along the way, and they overall got healthier. In fact, we had so much fun that we decided we’re going to do another shred called the “Holiday Shred”.

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It can be hard sticking to your healthy goals during the holiday season. Whether you’re trying to lose weight, eat healthier, or just want to do something different, the Holiday Shred is for you!

Think of this, you’ll go into the New Year already halfway through the shred! You won’t need to make any resolutions because you’ll already have begun your healthy journey!

Fitness and nutrition go hand in hand, so by signing up you’ll get over a month’s worth of workouts, meal ideas (not a meal plan) and chances to win prizes.

There will be a STRONG focus on workouts. If you’re a beginner, no worries, there will be modifications. If you’re an expert, no worries, there will be advanced options. There will be something for everyone!

Here’s everything that you’ll receive for signing up:

Meal Ideas:

  • Every week you will be emailed a couple of meal ideas (sometimes the recipes with include links to other websites). Meal ideas will include breakfast, lunch, dinner, snack, & dessert options.
  • All meal ideas will be fast, healthy, & perfect for those busy week nights.
  • Prior to beginning this challenge, I can do a free calorie assessment for you, so that you know how many calories you should be eating each day.

Fitness Plans:

  • Every week you will be emailed a fitness plan for the upcoming week.
  • The fitness plans will consist of 5-6 workouts that include cardiovascular training & strength training.
  • The workouts included in the fitness plan are extremely flexible so you can do them anywhere (at home, at the gym, etc.)
  • The best thing about the workouts is that you can tailor them to meet your individual needs. They can be pretty challenging, but there are modifications that you can make to get a great workout.
  • You will not need expensive equipment to do the fitness plan. You will only need dumbbells ranging from  5 lbs. to 20 lbs. (depending on your fitness level). You can even use your body weight for most of the workouts.
  • I will be providing videos to demonstrate proper form and certain exercises.

Additional great things you will get:

A Private Fall Fitness & Nutrition Challenge Page

This will be a private Facebook group where you can interact with others that are doing the challenge. It will be a place where you can ask questions, and encourage and motivate one another.

Coaching (This is the part that I’m most excited about!!!)

I will be helping you throughout this entire challenge. If you have questions, need modifications, or just need clarification, I’m here for you. You’ll be able to contact me whenever you need to!

Prizes

Throughout this challenge, I will be giving away prizes. This is just a fun way to keep everyone motivated. Smile

What is the cost to participate in this challenge?

The cost is only $20!!! This breaks down to about 57 cents a day for an entire month’s worth of meal ideas, workouts, and a private group (not to mention some pretty cool prizes too)!!!

When does the challenge start?

The challenge begins on Monday, December 14, 2015.

When does the challenge end?

The challenge ends on Sunday, January 17, 2016.

When does registration begin?

Today! Wednesday, December 9, 2015.

When does registration end?

Monday, December, 14, 2015.

Sign up here: (By clicking on the “Buy Now” button, it automatically signs you up for the Holiday Shred) 


Sign up



Bikini Series Week 1 Completed

Happy Monday! I hope you had a nice weekend. If you follow me on Instagram you’ve probably already seen my daily Bikini Series check-ins. Not sure what this whole “Bikini Series” talk is all about? Check my post about it here.

Here’s what my first week’s workouts looked like:

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As you can see, as the days went on I started posting what I did for my workouts. Day 1 was the “Ultimate Booty Call” workout. For clarification purposes, “Booty Call” refers to the first workout of the day, not the traditional meaning of the phrase. Smile Day 2 was the “Total Body Mermaid Workout”. Day 7 ended up being a complete rest day.

So far I’m loving so much about this challenge. The community is incredible. Everyone is very motivating and uplifting. It’s a lot of fun to see everyone checking in on Instagram and Twitter each day (since we’re all following the same program). Yeah some of the workout names are a little cheesy (“Mermaid Workout”), but they are definitely challenging (and fun too).

As far as my nutrition for week 1 goes, I have been sticking to a balanced diet of fruits, veggies, proteins, and limited processed foods. One of the most delicious meals I had this week was this Slow Cooker Tex Mex Quinoa. I also have been making a lot of recipes from the Oh She Glows Cookbook. I have a lot of cookbooks, but this one is by far my favorite. There are so many healthy & delicious recipes in it. I’m planning to make a couple of new recipes from it this week.

Last night I wrote down my workouts for the 2nd week of the Bikini Series. I’m looking forward to Week 2!

Who Keeps You Healthy?

Hey there! A couple of weeks ago, I was asked by the American Recall Center if I would be interested in participating in their “Who Keeps You Healthy” campaign. The main focus of the American Recall Center is to provide straight forward health and wellness news. This was right up my alley, so I was honored that I was asked to write about who keeps me healthy.

Honestly, there isn’t just one person that inspires me to be healthy. In fact, everyone in my family inspires me to be as healthy. I developed a love for fitness at a very young age. I was either playing sports, dancing, or exercising at the local YMCA. I simply loved fitness because it was fun to me. I am forever grateful that my parents encouraged my love for being active.

Throughout the years, my passion for fitness and nutrition continued to grow. As I began studying the benefits of healthy eating and an active lifestyle, I was amazed to learn how healthy eating is truly one of the best medicines for our bodies. I continued reading and learning about how people fought many health ailments like diabetes and cancer by following a lifestyle that included nutritious foods and exercise. I was fascinated to learn that there are so many foods that can lower your cancer risk and even prevent cancer cells from forming.

For me, I think it’s very important to stay active. During a regular work week, I do this by incorporating strength training, Zumba, running, cycling, or walking.

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Walking with this little one fills my heart (especially seeing how excited she gets when we go for a walk). She loves exercise too! Smile

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Healthy foods are delicious:

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Now more than ever, I’m more inspired to eat nutritious foods and exercise daily for long-term health benefits. My family is everything to me so I want to enjoy a long life with them. I inspire to live a long life of happiness, health, and wonderful experiences with the people I love.

I’d love to hear from you:

Who keeps you healthy?

This Week’s Food, Fitness, & Planning

Happy Monday! It’s hard to believe that this time next week I’ll be getting ready to go back to work. It is crazy how quickly time goes by.

Yesterday was spent doing mountains of laundry and unpacking from our trip. I also sat down and planned out my meals and workouts for the week.

Here’s a snapshot of my week:

Food:

  • Carrot Cake Muffins
  • Crockpot Chicken Tacos
  • Roasted Parmesan Asparagus
  • Grilled Tuna Steaks
  • Cauliflower Couscous
  • Crockpot Hawaiian Chicken
  • Old Bay Grilled Shrimp

I will be posting some of these recipes later in the week. Smile

Fitness:

  • Monday: Cycle Class (Intervals)
  • Tuesday: Strength Training
  • Wednesday: 3-mile run (treadmill)
  • Thursday: Strength Training
  • Friday: Rest
  • Saturday: Strength Training

Speaking of planning, I recently bought the most awesome planner from http://www.erincondren.com.

It arrived in this cute box.

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You can personalize the front and back with your very own pictures. It is even heavily laminated so that it doesn’t get ruined.

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It has monthly tabs, weekly pages, & a bookmarker ruler. Each month has an inspirational quote too!

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It comes with stickers that you can place on special days, but they also allow you to personalize them too. I personalized stickers to say “faculty meeting” and “Ravens game”. They add a nice little touch.

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It has a double-sided folder, a plastic zipped pouch, and future calendars.

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I was really impressed when I discovered that the company threw in a few “extras”.

$10 gift card:

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A sample pack of personalized stickers:

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To say that I love this planner is a complete understatement. If you’re into cute planners, I highly recommend you check them out.

Have a wonderful day!

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