The grocery store diet

I love telling people I’m on a diet. They always ask “which one?” I respond with “the grocery store diet.”😂 I typically get a confused or blank stare. Then I explain it’s where I go to the grocery store, buy food and that’s what I eat.

People often confuse the meaning of the word diet. A diet is what you eat! If you eat only fast food you have an “unhealthy diet!” If you follow something like Atkins, it’s called a “fad diet.” If you eat a balance of fruit, veggies, etc you have a “healthy diet.”

When I go to the grocery store I get 90% of my food from the walls of the grocery store. Next time you go to the grocery store, look at how it’s laid out. If you follow along the wall you’ll see veggies, fruit, meat, dairy, etc. In the middle of the store, where the aisles are, is all your processed foods. I try to avoid those aisles unless I’m getting something like crackers or tuna. Plus, if I roam the aisles I’m sure to get something not on my list that I really don’t need!

Next time you go to the grocery store try the “grocery store diet” and stay along the walls when getting food. Happy shopping!!

Note: Some produce departments are spread out in one area and they have just the veggies along the wall. The fruit will be on islands. I still consider this “the wall” because it’s not in an isle. 😉

Shoulder day exercises

Shoulder day! Here are a few exercises from my shoulder workout this week!

I wish I was one of those people that looked cute when working out. 😂 I make weird faces and pull my neck so I have a double chin sometimes. 🤦🏼‍♀️ Oh well. Whatever gets the job done!

•Front raises 4 x 10 w/ 25lb plate

•Lateral raise 4 x 10 w/ 10lb DB

•Shoulder press 4 x 10 w/ 15lb DB

•Front cable raise 4 x 10 w/ 10lb weight stack

Obviously you can adjust the weight and reps to cater better to your own body. These are just what I am doing for the week! Happy lifting!

Small changes

Some people expect to see huge changes and major progress milestones when they start on a new diet and workout. For some this may happen. For others it’s a slow progression. I think you should celebrate even the smallest milestone.

These two pictures were taken three months apart. I started back on my daily apple cider vinegar and made a few small changes in my diet. The skin on my stomach (where my pregnant belly was) has tightened a bit and I’ve lost an inch around my hips/waist. An inch may not seem like a lot to most people but for me it is. I’m not exactly a big human. I’m 5’3 128lbs and have a BMI under 22. I’m what you’d consider average size for a fit person. I don’t want to lose a ton of weight. Sure, I have a little I could shave off. But mainly my goal is to build a little more muscle and maintain my size. I try not to focus too much on the scale. Weight can be irrelevant to some of us. On a “normal” health-line chart, I am considered overweight for someone my height. HOWEVER the general average doesn’t factor in muscle. So my weight may seem heavy on this scale but it’s due to the muscle I have “weighing me down.” Not a bad problem to have!

I always tell friends, be careful when weighing yourself. Your scale isn’t telling you your muscle to fat ratio (unless you have one of those fancy scales 😂). If you’re working out and eating well, and see the numbers go up, do not freak out!! When your body starts to burn fat, those fat pockets deplete themselves of fat cells and fill up with water till the body shrinks them and they all together disappear (for some). Not to mention you’re probably putting on some muscle which will add to that extra weight. Base your size off your clothing! Are your pants starting to fit a little looser? Maybe they actually fit better now! It all depends on where you started. Everyone is different. Try not to compare yourself to others too much (I know easier said than done). Your body type is different than everyone else’s. No two people are the same. What works for some might not work for all.

Measure yourself, monitor your clothing changes, do whatever helps you to see those small but big changes. Celebrate even the littlest milestone. You deserve it!

Fridge storage times

I love this image that’s going around IG! My husband always asks me “is this still good?” when he pulls leftover meat out of the fridge. I have a habit of cooking in bulk and some days I just forget when I made certain meals so I just toss it to be safe. Sounds like a waste but it’s better safe than sorry!

Here are what I call the meat rules! Screen shot it, memorize it, do whatever you need to remember it because it comes in handy often!

Never take a chance. If you can’t remember how long it’s been that the food was in the fridge just toss it!

Leg day exercises

Leg day! My favorite day! Here are a few exercises from my leg day workout! I know there are “real” names for some of these exercise moves but back when I was a gymnast, this is what we called them and it’s just stuck. Call it whatever you need in order to remember the exercise! 😉

These will get your butt and thighs burning. You should feel it in your butt, thighs, back and arms the next day!

•Squat raises (version 1) 4 x 12 w/ 25lb plate

•Cross lunges 4 x 12 w/ 40lb bar

•Teeter Toters (this is what we called them when I was a gymnast) 4 x 10 w/ 20lb KB

•Squat raises (version 2) 4 x 12 w/ 25lb plate

Using negative comments as fuel

In college after I stopped cheering (yes I was a college cheerleader. Go Tech!), I needed an outlet. I loved to workout but it wasn’t enough at the time. I was so used to the thrill of being on the field during football games in front of 80k people. I wanted that thrill again. A trainer at the gym I was going to approached me and asked if I’d ever competed in a fitness/figure competitions. After talking to him a bit I thought ok this could be the thrill I need! I told a few good friends at the time what my plan was and almost all were supportive. Some were confused and thought I was getting into body building (not that it’s a bad thing, BB just isn’t for me). One friend actually said to me “you already look like a man with the muscle you have, why make it worse?” That comment would make a lot of people insecure. Not me. I saw it as a challenge. I thought, I’ll show you worse! And by worse I meant more lean and fit! I had muscle but it was thin muscle. My legs were muscular from tumbling and stunting. My arms were sculpted but not huge. So I used this negative comment as fuel.

I competed in my first figure competition that year and loved it! It was the scariest most exciting feeling ever! I’d never felt anything like that in my life! It’s one thing to stand in front of 80k people in a crop top uniform and tiny skirt and have them all lookin at you. It’s another thing to be in a swimsuit and have them literally judging your body! I remember shaking like a leaf up there. But I was so proud of myself after I finished. I took 9th out of 26. Not great but not horrible for my first time around. Not to mention I knew nothing about diet at the time so I was just winging it!

Looking back on old pictures now I still don’t see where the muscle I had “looked like a man.” I’m bigger now than I was then when I started. I have to think that person was just insecure and jealous themselves.

Now days I don’t compete on a competition stage but I do push myself in the gym like I used to. I love to look in the mirror and see muscle. In my mind I think back to that former friend and the comment they made and it makes me smile. They saw man muscles. Well guess what, my husband loves it. He actually told someone the other day his wife was jacked. To a fitness lover that just makes your heart melt.

Forget the negative Nancy’s of the world. Don’t let them tear you down. If you’re like me, use it as fuel! The only thing that matters is what you think, and of course the positive people around you who will lift you up!

Workout clothes

Isn’t it crazy how new workout clothes make you feel like you get a better workout? I swear if I could get a new outfit every day I’d have the best workouts! Ok maybe not literally but I’d feel great about how I looked. Positivity in yourself definitely benefits you in so many ways. I used laugh (internally) at people who bought cute or matchy little outfits for the gym. I thought it was so ridiculous to spend a lot of money on something that’s just going to get sweaty and gross. But I understand it now. Those outfits made them feel good about themselves which in turn made them feel like they could do a better workout! Did the outfit change their workout? Maybe a little. They might have been more comfortable and able to move better. But it didn’t help them lift heavier weights or do more reps. It’s all about the mental game. When you feel good about yourself and what you’re wearing, that positivity boosts your mood. A positive mood can give you more energy therefore fueling your workout!

If you’re someone who feels better about themselves when they get a new workout outfit, then treat yourself every so often and get a new one! Make it a reward when you hit certain milestones! It might actually make you work harder and push towards that goal!