Making The Complicated Simple

Posts tagged ‘weight’

Day 1 HealthMC: The Challenge, The Cycle, The Plan

The Challenge

One of the greatest challenges that my clients face on their journey to a healthy lifestyle is “food preparation”. I can relate to their struggle and understand that it has to do with habits. We get busy with balancing work and family life that we tend to neglect the way we eat. We rely on the small restaurants or food courts around our jobs to try to eat healthy. The problem with that is that  we have no idea what we are eating and it’s hard to get the nutritional information eating on the go unless you go for processed frozen food which is also VERY BAD (loaded with carb, sodium and all kinds of ingredients we can’t pronounce. Isn’t this  food?)

The Bad Cycle

You didn’t wake up to find yourself eating the way you are today overnight.  The thing with habits is that they work both ways, positively and negatively.  You practice eating junk food long enough, it becomes a bad habit that destroys your health. You practice eating nutritious food, you built healthy  habits.  The later gets more and more difficult because the they  are  part of your routine and the older you get, the harder it is to get rid of them.  Those bad habits cause you to

  1. yo-yo diet: start a program, lose 10 pounds, have 1 cheat meal after another to put back the 10 pounds and start the cycle all over again.  In this case you hear yourself saying or thinking “I can’t seem to go past 150 pounds. I don’t know what I’m doing wrong”
  2. be on track all week to get of the wagon at cousin’s Jaime’s party thinking that a 2 day cleanse will get you back on track and somehow erase the effect of the bad eating on your system in 2 days.  Doing that is just as bad because you are messing up your metabolism.
  3. have low self-esteem , become complacent and give up all together. You blame it on lack of time and just get more and more set in that comfort zone.

The Change

Now that you know WHY you want to live a healthier lifestyle, you need a plan to succeed

  1. NEVER  skip breakfast.  Take a look at the recipe of the Day

  3. Your activity plan. Write your workout schedule for a whole week in advance.  Mine looks like this:Monday : back, chest, arms , 30 minutes light cardioTuesday: Legs, 30 minutes light cardioWednesday:  15  HIIT Cardio, 20 light cardio,  and absThursday: Back, Chest, 30 minutes light cardio, and food shopping for next week

    Friday: Legs , 30 minutes light cardio

    Saturday: , arms, shoulders, cardio sprinting

    Sunday: Resting, food prep.

    I split my cardio and lifting by doing lifting in the morning 45 minutes and cardio at night most of the time watching some CSI show killing 2 birds with 1 stone. Followed by a self-myofascial stretching on a roller.

  4. Food plan is fairly simple if you want it to be.   You can prepare ahead of time for 3 days.  I described how to build a schedule on an earlier blog “Knowledge is power only if you use it”

Food preparation and workout scheduling should put you on track  for a successful week. Come back let me know the plans that you’ve made for the upcoming week.

Make sure you check the Ultimate Blog Party for lots of cool free prizes and a chance to win $100 gift certificate I am offering to one (1) lucky winner to try Isagenix.   Let’s get healthy and spread the love…

Ultimate Blog Party 2011


“A Healthier Me Challenge” In April 2011

Image by © Sean Justice/Corbis

Starting April 1, 2011 I want to kick-off a challenge called “A Healthier Me Challenge” (HealthMC).  Join me at the  Ultimate Blog Party where one (1) lucky winner will receive $100 Gift-Certificate that can be used at my online store, SimplyWebly

What to Expect

For 21 days , from April 1 to April 22th, we will be working together to change our

  1. Diet
  2. Activity Level
  3. Lifestyle
  4. The way we see ourselves

You will not be doing this alone because I will be doing the challenge and post about what I do, my progress, and end results.  This is not about DIETING, this is about starting or strengthening the foundation for a HEALTHY LIFESTYLE with or without a gym membership.

Why should you join the Challenge?

Accountability and feeling good about yourself without being judged. When like-minded people get together to carry out something and celebrate together, they tend to stick to the plan

. Having a platform to report to and share your progress makes you feel like you don’t want to waste any more time talking the talk and not walking the walk.

What’s the Plan?

  1. From April 1- Arpil 8, Join the HealthMC challenge.  Visit the Blog Party where one (1) lucky person could win $100 Gift Certificate courtesy of Moi.
  2. Register for the challenge by commenting on this blog post with this sentence :” (your name) is on her/his way to be a Healthier Me.”
  3. Spread the word, invite family, friends and co-workers because You will get all you want in life if you help enough other people get what they want.” (Zig Ziglar)
  4. I will be posting daily motivation and tips so make sure you subscribe to the blog  and get the RSS Feed
  5. If you have a Twitter account, follow me @SimplyWebly and search for the hashtag HEALTHMC , save the search to get the latest tweets about the challenge (#HealthMC)

Thank You
Thank you for the incredible year so far, thank you for the amazing support I receive. Let’s simplify getting healthy together.


Ultimate Blog Party 2011

Motivation Monday: Overcoming What Sabotages Your Diet

Do you ever start a new diet, extremely dedicated to do well, expecting support from your family and your friends at work to realize that you are all alone? Even worse they know you want to start living a healthy lifestyle and it seems that everything they do is meant to sabotage all your efforts.

  • Let’s go to  the Cheesecake Factory for our girls’ night out.
  • Let’s order pizza or chinese food for the book club on Friday.
  • Don’t forget the big birthday cake at work and they insist you be “a team player” an get a big slice,  “Here take some home with you, we don’t want this nice cake to go to waste.”
  • What about the “free food” excuses.  After a  big meeting at work, lots of food end up in the kitchen, well “I  never say no to free food.”
  • Let’s not forget our loved ones having a BBQ where the menu is: ribs, gigantic sausages, chicken wings, mac’n cheese and potato salad loaded with God knows what.


Tabitha, the winner of the last giveaway made a comment and asked me to blog on how to overcome social pressure and to keep on seeing yourself as the new “You” when you start a healthy lifestyle journey.

Let me tackle the first part, overcoming social pressure. When I started doing Weight Watchers, one of my co-workers tried to get Weight Watchers to come to our department. We needed only 5 people to sign-up; although most of the people in the department claimed they wanted to lose weight, absolutely no one wanted to sign-up for Weight Watchers. Ok, if not this program let’s start a walking group, nada. Free food at the kitchen, an email would go out about it, first come first serve. A gigantic cake for someone’s birthday, take an extra slice with you home. It didn’t matter how clearly I stated my intentions to stay on track, bring my own food from home, someone, somehow was the saboteur of the day.

I didn’t want to be rude or come out as the one who had it all together but the environment was against my efforts. One day I just decided that enough was enough. Only 1 person shared my interest and guess what? She was the only person I had lunch with or shared my interest and my successes.

You have to pick an environment that challenges you; an environment that is better than you in other words a group of people already succeeding in what you are trying to accomplish. It means something to let your loved ones know about your goals but if they insist on putting you – most of the time not with the intention of sabotaging you – in a situation that is tempting I think it’s best to just go all Nike on them and Do it. Do what is best for you, avoid them, don’t talk about your goals with them because they will never understand or they are just not at that level of commitment yet. No one influences your progress unless you allow them to. Just tell them “Thanks but no Thanks”. Honesty is the best policy and when you tell them no long enough they just leave you alone.

Now the second part, to keep on seeing yourself as the new you. It’s hard to see it sometimes when your gut is staring at you every time you look at yourself in the mirror. The solution is to have faith in the process. If you are doing everything you know in your heart you should be doing to get results i.e. eat clean, exercise regularly than you will remain motivated. You did not get where you are overnight so don’t expect it to change over night. It is as Darren Hardy describes it in his book The Compound Effect, a series of small choice over time that leads to success. Stress and self-doubt in this case most of the times come from not doing what you know you are supposed to be doing.

One thing I use and know works for sure is taking pictures of yourself in a bikini. Take a picture of yourself now in the bikini when it looks like it wants to dial 911 “What in the world is she thinking about?”. 3 weeks or 1 month later take new pictures and compare them to the previous ones. In this case seeing is believing and pictures don’t lie. When you see the compounded progress you will regain confidence and your future You will seem closer and closer. So be patient and keep in mind that small choices over time will make the new You a reality. One more thing I keep the picture I hate the most on my iPhone and when I get tempted, I look at it and the temptation doesn’t seem so attractive anymore especially when I think about all the hard work and sweat I put in to lose 2 pounds at a time (yes 7000 calories that is no joke when exercising but easy when eating whatever, whenever).

So my friend be patient, be the tortoise in your race and be careful with your association.

Until next time, spread the love…

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SimpleChef: Quinoa Shrimp Salad

There were a lot of great comments on  the “Best of Clean Eating” book for Valentine’s giveaway . One comment from Leah requested recipes that can be done on a budget. Well you’ve asked, and I have the answer. I was soooo hungry on Monday when I got home from a very busy day and just wanted to eat something light. I had the ingredients in the fridge and quickly put together a veggie shrimp salad. The ingredients are easy to find and do not cost that much. So Leah here it is.

For the Quinoa Shrimp salad you will need:

  • 1 small zucchini cut in half-moon shape
  • 4 ounces of cucumber cut in half-moon shape
  • 1/4 cup of cooked quinoa ( You can also substitute the quinoa with cooked brown rice)
  • 4 ounces of pre-cooked shrimp (you can find in any grocery store in the frozen section)
  • 1 small tomato cut
  • 3 ounces of diced red pepper
  • 2 tbsp of fat-free balsamic vinaigrette dressing

Step 1: Start by boiling 1/4 cup of water and steam the zucchini in there for 3 minutes.

Step 2: Transfer all the veggies into a salad bowl and top it with the shrimp and quinoa.  Add the fat-free dressing of your choice and



Enjoy and spread the love…


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