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Clean Eating Q & A

Hello Everyone!
I hope you are having a great week. I just wanted to take some time to address some questions I have been getting. I hope you all find these to be helpful! If you have any questions please feel free to message me here or leave them on my facebook page and I will be more then happy to answer them!!


I have been getting some questions on my facebook page about Eating Clean and some tips on some easy things for your diet to help you stay on track. I thought I would take a few minutes to answer some of those questions on here.

Q: How often should I eat?

A: You should eat every two or three hours. This helps speed up your metabolism, helps to avoid binge eating and helps burn fat. Eating six times a day will make you much less hungry, will give you more energy, and will greatly increase fat loss

Q:What kind of foods should I eat?

A: You should be eating clean, fresh foods, organic. Nothing processed or coming from a box. When shopping for foods shop the outside isle the the grocery store first. You should have fruits, veggies, complex carbs and protein and healthy fats at most all of your meals.
I substitute 2 of my meals a day with a healthy Protein Shake from Isagenix. It is the purest form of undenatured whey protein available. It is the highest quality whey protein concentrate and milk protein form the worlds largest dairy group. They use only free grazing pasture fed cows, free from harmful effects of hormones or antibiotics.

Q: How often are you cooking?

A: I cook most of my meals on Sunday and put them in containers to store for easy access for the coming week. It is easier to stay on track for me when I don't have to guess on what I am going to eat. Some weeks when I am unable to do that,  I will cook a large meal for dinner a few nights and store the leftovers, for the following days. Then when I have extra time during the day I will cook some Protein bars, and other meals and put them in my fridge for the week. I love using the crock pot on days I don't have a meal cooked. It is fast and easy and I don't have to do much in the kitchen to have a clean healthy meal.


Q: Where do you get idea's for meals you cook?

A: I take meals from the "Eat Clean Cookbook by: Tosca Reno", also from "Oxygen Magazine"
I also find other fun and easy recipes online or even on facebook. I have also created some of my own clean meals just putting a few things together. Once you get started eating clean you will find that there are so many clean and satisfying tasteful meals out there. Eating clean doesn't have to taste bad or be boring!

Q: How often do you have a Cheat Meal and What is a Cheat meal to you?


A: A cheat meal is different for everyone, but for me it is only one thing. It is not called a cheat meal to me, it is called an "Off Track Meal" It is not a whole day of splurging or binging on whatever you want. I personally don't want all my progress and hard work in the gym to go down the tubes because of one day of eating. I also find that it makes me very sick to my stomach when I have done that in the past. Listen to your body and learn from it!!
I feel like a "Off Track" meal must be earned. As long as I have kept my diet tight for the week and have stayed on track with my workouts I may allow myself a meal I wouldn't normally have, but I still try to keep it as clean as possible. Like a pasta dish, with some chicken and whole wheat pasta, or a drink or two out with friends, or a nice desert after dinner with a glass of wine. I will NOT however, have all three in the same night. (Unless maybe it is my birthday) ☻ Which would only be once a year! If I stay on track and I have earned it, I try to reward myself once every couple of weeks providing, I am not training for a photo shoot or a show. In those cases I will not have one until after my goal has been reached.



Q: Can you give me an example of what you eat in a day?

A: My meals vary daily and depending on weather or not I am in preparation for a shoot or show.
But here is an example of a day in my diet this week.
 

 

Breakfast: 4 egg whites
                  1/4 cup dry = (1/2 cup cooked) Steel cut oats with Stivia, blueberries and flax oil
                  1 cup coffee with stivia and splash almond milk

               #2:  Isagenix Protein Shake with Banana

            #3: Tuna or Chicken Salad over baby spinach, with mixed nuts and seeds, small amount feta cheese, baby tomatoes, raisins, and home made dressing.
(Dressing 2 tbs extra virgin Olive oil, Italian seasonings, table spoon brown mustard, dash of black pepper, shake and pour over salad)

               #4: Protein Shake

              #5: 4 oz grilled chicken, with veggies ( green beans or asparagus)

             #6: 4 oz grilled or steamed fish, with green veggies or small salad with cucumber & home made dressing  ( no cheese, no fruit)


I hope you found this helpful. Please don't hesitate to ask questions or leave me some feedback! I love hearing from all of you!

A little about me..................................
I have been training pretty regular, I still train right now about 4 to 5 days a week. I plan to increase my training to 6 days in the following months. Now that my son is back in school I have a bit more time to focus on me. I am glad I took the summer to really focus more on my kids and what they were interested in.

I am looking for a house to rent. I am over the apartment complex where I live. We have had more then enough of our share of problems here and it would be nice to have a yard for my kids to play in again. So keep your fingers crossed for me that I find something soon.

I start teaching Piano lessons at our Church in the next month. I went to college for Music Education, however I didn't graduate.  I am very excited for this opportunity to share a skill I have had since age 4  and to also bring some extra income into the home. I will keep you posted on how I do as classes start. It has been a while since I played so I have been spending some time practicing and remembering the things I learned growing up.

I am not looking at doing a show until the end of the year if I do one at all this year. I am just really taking things day by day and staying focused on listening to my body and on being a good mom. Doing a show is not as important to me as it used to be. Not if it means I have to do things the unhealthy way or I have to be SO focused on the show that my family falls into the background. Life is about balance and I am finding my balance in it all. I will be happy to do a show this year and I will be just as happy if I don't. Find your balance in it all and don't be so focused on any one thing that other things in your life start to fall apart. You can balance a healthy lifestyle, clean eating, exercise and a family and still be happy ♥ I am living proof!

I hope you all have a great week and God Bless!!
Staying BeautifuLee Fit From the INSIDE Out!!

FitFuLee Yours,

Dede
xoxoxo

Stress Relief - BeautifuLee Fit From the Inside Out

Tonight I have a "Inner Healing" Class that I will be attending for the next six weeks. I have always said that being Healthy for ME is about being Healthy and (My motto) "BeautifuLee Fit from the Inside Out!"


I am excited and nervous about this class. I am scared of the things that will be brought to the surface that I have tried to bury. The hurts from my past, and the scars I thought that had healed, the anger I have and the broken way I feel.  I am also a little scared of the direction my life may take after this class.. This is kinda an all or nothing for me. I am at a crossroads in my life and kinda stuck in an unknowing state of mind afraid to make any choices. Afraid I may make the wrong choice, afraid of what might happen after the choice is made not only in my life but the lives of my kids.

I know this is something that I need to do though so just like with my workouts.. I cant just sit back and complain about how I wish things were different or I wish this or that. I have to take steps toward making progress in the gym and in my life and in my heart and mind and body. No matter how uncomfortable or scary it may be I have to start to DO SOMETHING! Even if I find this isn't a fit for me at least I tried!

I will keep you all updated on what I feel and think about the class and how it helps or doesn't help me in this personal journey I am on..

My last blog I wrote about being very very sick. I think that part of the reason I was getting so sick is due to stress. Sometimes stress can take a toll on us physically, mentally and emotionally. I have been so stressed out with everything and feeling so overwhelmed that my body and mind and emotions were exhausted and I just couldn't take any more. I needed a break one way or another and my body gave me that, by way of getting sick. Be careful to try to make time to relax and de-stress your life!! This is a lesson I have learned first hand! Stress and anxiety are not good for your health!


I know that everyone has a degree of stress in their own life. So as I have been learning how to cope with mine I have put together some tips for how you an learn to dr-stress in your own life.

1. Exercise
Exercise can decrease ‘stress hormones' like cortisol, and increase endorphins, your body's ‘feel-good’ chemicals, giving your mood a natural boost. It can also help distract you from anything that is going on for a reasonable period of time and help get your mind off of it.

2. Diet
The better you eat, the better you will feel. There are some great stress reliving foods.

*Asparagus-This green veggie is high in folic acid, which can help stabilize your mood.

*Cottage Cheese and Fruit-Cottage cheese is high in protein and calcium.

*Almonds-Are you ever looking for something you can really dig your teeth into when you're stressed? Try crunching on almonds to get some aggression out.

*Blueberries-Very rich in antioxidants, blueberries offer a high-fiber, low-calorie fruit option that is also rich in stress-fighting vitamin C.

*Tuna- A great lunch option, tuna is high in stress-fighting vitamins B6 and B12.

3. Learn to say 'no'
If a task you're being asked to undertake is unrealistic, say so. Don't let anyone stress you out asking you to do something that is overwhelming to you.

4. Get Organized
Getting your life and your home organized is another great way to reduce stress and stay on schedule and not have to be rushing around finding something or finding where you can fit something into your day. Get organized and on schedule.


5. Sleep
Get plenty of rest. Make sure you are leaving enough time for beauty sleep. If you are not getting at least 8 hours of rest a day this could be adding to your stress.

I hope these tips are helpful! I know they have helped me out a great deal!


Keep moving in the right direction twards your goals and remember be
BeautifuLee Fit From the Inside Out!
The Inside is just as important and the outward appreaace! You can look great on the outside but if you are a mess on the inside the outside doesnt really matter!!


xoxo
Dede

Personal Update

 I am sorry for the lack of blog posts. But over the past month I got very sick. I am still not quite sure how I got sick I just know that I did. We need to remember to listen to our bodies and when we are tired and feeling a little run down to take a break and give ourselves time to recharge! Being a busy mother, trying to really work on a small business and do the day to day things, sometimes I forget to stay in tune with what my body is telling me and I find myself always on the go, go, go.

I was sick for about a week and then in the Hospital for six days. I had pneumonia as well as a Viral infection among other things. I was on Oxygen, and a lot of med's, and I am still recovering. It will be a while before I am back 100% but I didn't let this little road block set me back. I know that God has a reason for everything and I probably just needed some good rest, and to stop trying to make everyone else happy for a change and let other people do for me. That is something I struggle with a lot. Letting others do for me. I am a very independent person and I am a people pleaser sometimes to a fualt. But I am learning that it is ok to sit back and let other people wait on you from time to time!

  Like that beautiful flower that continues to grow every year,You can plant yourself and grow to your potential, if provided you plant yourself in the right environment. I choose to be planted and grow every day. To nourish myself with fresh thoughts about the day I am in, and look forward to improving myself daily. I will plant myself in humility, I will water myself with success, I will sun myself in gratitude.

I have been through a lot this past month and through it all I am feeling very blessed! I love that we as people continue to grow and learn each day. Life is such a great journey and I plan on making the most of it learning, and growing into the best me I can be.. For myself, my family and God.

A lifetime is not what is between the moments of birth and death.
A lifetime is one moment between your two little breaths.
The present, the here, the now, that’s the life you get.
Live each moment in full, in kindness, in peace, without regret.

I am looking forward to an amazing Father's Day weekend with my family. I am definitely taking advantage of this time I have to relax and focus on other things. Movies, and play time, the park and church. Little precious moments with my kids those things are so important to me. I am still just as devoted to my healthy and clean lifestyle as well as getting exercise and working out, I just have shifted my focus a little right now and it is a nice breath of fresh air. I can still focus on the Health of it all and at the same time focus on the beauty of it all and the process that goes with this thing called life!

Upcoming Plans & Goals:

July: Family Beach Vacation

 October 2012: I plan to compete @ the Dixie. I will be preparing hard for this show after my Family Vacation in July. 

November 2012: Goal- To compete with the Fitness America Show in Vegas

Here's to reaching our goals and enjoying each moment along the way!!

BeautifuLee Fit From the Inside Out

Dede

xoxox

Small Goals Matter!

**  Goals are the fuel in the furnace of achievement. -Brian Tracy **

**It is not enough to take steps which may some day lead to a goal; each step must be itself a goal and a step likewise.- Johann Wolfgang **

Good morning!! I hope everyone has had a great week and wonderful weekend. I want to remind you all that you should set goals for yourself! It is very important to have something to work towards. Sometimes without that goal, no matter how small it may be, we can find that we loose our focus and motivation much faster. A goal could be something as small as drinking a gallon of water, or loosing a pound, or getting in one extra workout that week. Each time we meet one small goal, we are able to set bigger goals the next time. Each small goal achieved, no matter how small, is still an achievement and a step in the right direction toward the bigger end goal. Never forget or underestimate the fact that the SMALL goals matter, just as much as the big ones!! So get out there and set some goals no matter how big, or how small, and start making them happen!

I am excited to say that I have set a goal for myself to be on stage in a little less the 4 weeks from now. I didn't think I would do a show this year until later in the year, but I have been encouraged to give this show a shot. I will be honest though and say that I am NOT where I need to be to hit the stage, but I am going to work toward that goal. If I don't meet itl, at least I know that I am headed in the right direction and I can pick another show and keep on working hard. There are a few other things that could cause me to be unable to do the show, even if I do find that I am ready. I have so far been unable to get in touch with my theme wear designer, and finances will also play a part in weather or not I can afford to do this. But, I will work towards it as if I can. I will not be disappointed if I don't get to where I need to be, or circumstances don't work out.I will be proud of all the hard work and effert I put in to to get there. If I can't make the deadline in such a short amount of time, I may just reward all my hard work and efforts with a photo shoot! I'm sure you are all ready to see some new photos of my progress with my new team! Cathy Savage Fitness!



My training is going well and my family life is a bit more at peace these days. I still have a lot on my plate, but I know that God will lead me. I am learning to give it all to Him.

My family and I went for a hike last weekend and got some great exercise while have some amazing family time. You don't have to always be in the gym to get your workout in. You can include your family and do something fun while still getting a great workout at the same time. It teaches your kids the importance of exercise and being healthy and it shows that family comes first. My dreams and goals are mine alone, and I hope to meet them. I will work hard toward them each day, but my family will always come first!

Here is a short video I made of incorporating family time with exercise.... I hope you enjoy it !

Life is such a precious gift! I am amazed everyday watching my kids grow. I am an on the go mom and sometimes it is easy to get caught up in the day to day. So my little bit of advice for everyone today:
  Take a moment to stop and reflect. Think of where you have come from, and where you are going. Think of your successes, and your failures, your happy times and sad times. Know that through it all...... you should take time to stop look around and enjoy it. The small things in life will always be there, feed the things in life that matter to you. Your Family, friends and yourself. Life is full of surprises and unexpected things that we cant help. Just be sure to make the moments that matter count! Live in the good times, and embrace the challenges as they come!

Have a great day everyone and I hope you will continue to follow me on my journey to the stage this year. Through the ups and the downs. If I can encourage just a few then I have accomplished a dream come true for me. I also want to say that even though it is my goal to inspire and help change the lives of others, that each of my followers, also encourages and inspires me as well, with all of the wonderful support! So, Thank You!!

BeautifuLee Fit from the Inside Out,

Dede
xoxox

The Busy Life

 “Courage is the discovery that you may not win, and trying when you know you can lose.”

 As a mother of two kids I keep a very busy schedule. I try to get to the gym in the mornings after dropping my son off at school. I come home to errands, bills, cleaning, laundry as well as taking care of my daughter who just turned three. I also have a small Spray Tan company which I run out of my home so I fit in a spray tan or two or more, as well. My son takes Karate and he goes to that 5 days a week and my daughter has just started gymnastics once a week, so I take them to those. I also have all the normal mommy duties, homework, baths, dinner, bedtime, playtime etc... so as you can see my life is very full and busy most days. I am normal just like everyone else and sleep through my alarm or forget to pack a meal.. So I sometimes have to eat in a rush. That is why I love my OhYeah Protein bars and protein shakes. When I am running late in the morning and rushing out the door to get my son to school on time I can mix up a shake in a few seconds in my shaker cup and I have quick and healthy protein packed breakfast!

 

No matter how busy you are don't skip a meal and breakfast is the most important meal of the day. You need it to give you energy and jump start your metabolism for the day. A lot of women think if the skip meals they will loose weight faster. You will loose weight but not in a healthy way. Your body will go into starvation mode and anything you do eat will be stored as fat. As soon as you start to eat normally again you will gain back all of the weight that was lost and maybe a few extra to boot. It is very important that you feed your body!

Think of it this way. Your body is like a train running on coal. You have to feed the coal to the fire in the engine room in order for the train to go, and the more often you do this the faster it goes. That is the same principle for your metabolism. You have to feed your body, in small, healthy, clean meals, 5 to 6 times a day and you will see your metabolism kick in. Even if you are in a rush don't skip a meal. Keep some protein bars in your car or bag or someplace in case of an emergency where you are out longer then expected or just in a hurry and running late.

On another note I wanted to share with you a workout I did this week.
                                               200 rep challenge
 I wanted to shock my body and do something a little bit different. So I used this challenge for my leg day. I did eight exercises for legs and I did a light to medium level weight. I chose two exercises to start and did 100 reps of each and then repeated them both again for another 100 reps each. I did this until all 8 exercises were complete.
Here is a list of my exercises

Leg Press
Seated Calf Raise
Reverse Hack Squat
Inner Thigh Machine ( but I did this backwards- I sit on my knees backwards on seat and using my ankles to pull the machine together to work the glutes)
Leg Extension

Leg curl
Cable Kick Backs
Body weight Squats

This was a great workout and so intense that I skipped cardio that day. I encourage you to give it a try and let me know how you do!! 


Next week I want to take a Yoga class to help me relax and de-stress as well as stretch. I haven't taken yoga in years and I am very interested to give it a try again.


“I laugh, I love, I hope, I try, I hurt, I need, I fear, I cry. And I know you do the same things too, So we're really not that different, me and you.”

 On a personal note:
 I am still dealing with a lot of things in my personal life... We all go through hard times and have our ups and downs. I am relying on God for support and direction and strength on how to cope, how do deal and how to move on... I have a long process ahead of me, to heal and forgive and to let go. I just felt it very important to share with you that everyone goes through these times. It is how we move on from those times and how we learn from these times that matters. I took a day or two off of the gym this week due to some personal illness and some stress headaches. I really just needed to listen to my body and take a short break. But that doesn't mean I throw in the towel or dwell on my problems and lay around all day nor do I drown them out with food or alcohol.

This quote is so amazing to me and so true. Not everyday is good, but we should strive to find something good in everyday. Life is amazing and full of challenges and we can do ALL things through HIM who strengthens us!! 




I hope you all have a great day and be blessed!!


BeautifuLee Fit from the Inside Out
xoxoxoxo
Dede

A note from my Heart

“Learn from yesterday, live for today, hope for tomorrow.”

This week has been a really tough one for me. I am going through a lot of things in my personal life right now and to be honest I don't know what is going to happen. I am scared of the path ahead of me because I am blinded as to which way to go. I posted this on my facebook page today.
 I think we all feel like this on some days....
"I am trying so hard to keep it all together and see the path ahead of me but I am in the dark and I feel alone even though I know I'm not I just think sometimes I like it better that way. Maybe in some way I feel like it gives me peace, yet it just seems to only make everything that much harder. I'm scared of what lies ahead."

I know that God has a plan for my life, I am just not sure at this point in my life which direction that plan is in. I am having a hard time emotionally and it is taking its toll on how I am feeling physically. I have been a little under the weather this week. It is easy sometimes to let the stress of our lives affect us and if you are not careful you will start to be affected physically.  I  know though that we are not given more then we can handle and that through all of our trials in life weather they be mental, emotional or physical, that we will come out the other side a better and stronger person because of it.  I have learned so much in my life through the hard times and apparently I still have plenty more to learn. ☺

I may not feel good or I may not be having a great day, but I still get up and do what needs to be done and keep on living my life. I will still keep pushing through to reach my goals and I won't let my healthy lifestyle fall by the wayside. It is easy when going through a hard-time to start to eat emotionally or to skip the gym and want to lay around and feel sorry for yourself. It is ok to feel sad, but pick yourself back up and think positive,  Life doesn't stop just because we have a bad day or are going through a tough time. It is how we react to these times and what we  learn from them that matters most. I am leaning right now on God, and prayer, to get me through and help me make the right choices and to show me the path I am supposed to take. I don't share all of my struggles with my friends because some battles need to be fought on my own.

If any of you are going through a hard time, I hope that you find your answers and find peace. Even if you don't believe in God. I know, Everyone is different and I do not discriminate on anyone or any religion. Just know that you are amazing in each and everyday and everything will turn out ok.


I know that tomorrow is a new day and I am ready to face whatever tomorrow holds for me. I am going to keep pushing toward my goals and I hope you will follow me on this amazing journey through it all, the ups, the downs and the in-betweens.
That is the amazing thing about life. There will always be good times and bad, but I am a fighter and I will come out the other side on top and with God on my side each and every time!

xoxoxo
BeautifuLee Fit from the Inside Out
Dede