Day 32- Drop it like it's hot!

Swimsuit season is starting to rear it's ugly head, and that means for most people it is time to get on track for that sun goddess or god body that we can show off with pride. My post a few days ago where I highlighted our best man's new transformation seemed to encourage a few people that they too needed a new transformation. Taking the feedback that I received from that post I decided that I was going to create a nutrition/exercise plan for summer 2011, called "drop it like it's hot." Anyone who has a little extra "junk in the trunk," wants to tone up, or just wants to eat healthier is welcome to partake. My plan is to support, encourage, and teach whoever is interested as they take the journey through this physical transformation. Drop it like it's hot will not be a completely structured program; as I believe each person is an individual and requires a program that is customized for them. The goal is for you to find what works best with your schedule, your food likes and dislikes, and your individual goals.

In the program we will not focus on counting calories, but more on changing our diet to incorporate whole foods, and less processed foods and carbohydrates. I will be encouraging everyone to get up and exercise, however they prefer. I will be adding an exercise routine each week that you can do on your own and on your own time. I will be available to answer questions that you encounter as you begin to change your dietary habits. AND most importantly I will be joining you in this program, because it is way more motivating when you aren't doing it alone.

To start the program I want to encourage everyone to write down their goals that they are looking to accomplish; if it's to loose weight, write down your target weight. If it is to tone up or become more lean, maybe writing down your starting measurements and then throughout the program retesting them to track your progress. If your goal is to learn how to eat healthier, maybe you want to begin to write down your meals each day so that you can tract the changes that you have made. I would also like everyone to take a "before" picture, even if you aren't looking to transform your body, you might be surprised by the change you see in the "after" picture when you start to switch processed foods for real, whole foods.

The diet plan for Drop it Like it's Hot, includes, plenty of protein (beef, chicken, turkey, and most importantly fish), as much fresh vegetables that you would like to eat, a small amount of fruit (eat low glycemic and eat along with a protein source), lots of water, and a minimal amount of carbohydrates (choose sources like brown rice, quinoa, and sweet potatoes). Foods high in sugar, simple carbohydrates (bread, pastas, white rice), trans fat, and that are highly processed need to be eliminated. Alcohol should be consumed only in moderation, since I know most people won't entirely cut out alcohol if I asked, but remember most drinks contain a lot of empty calories so choose wisely.

The exercise routine for Drop it Like it's Hot, includes a variety of activity. Make sure that you are mixing up weights, stretching, aerobic and anaerobic exercises throughout the week. Our goal is to push ourselves harder than we have been doing, to increase our strength, our endurance, and our weight loss (if that is your goal).

I have decided to write posts periodically for Drop it Like its Hot, that will provide dietary tips, meal plans, and exercise plans. If there are any special requests for additional support, feel free to let me know. For those that have tried eating healthier and that exercise hard on a regular bases and are not seeing the results that they want, there may be underlying issues that we may need to address. Underlying thyroid conditions, blood sugar imbalances, hormones, birth control pills, detoxification issues, or even food sensitivities can all hinder your progress.

So let's recap:

Foods that are allowed:

• Meat (all types, excluding pork), make sure you are choosing organic, avoid meat that has been feed hormones and that is not free range or grass fed.
• Vegetables- eat as much as you want; raw or steamed mainly
• Nuts and nut butters
• Fruit, aim for low glycemic
• Complex carbohydrates, like brown rice and quinoa

Foods that should be avoided:

• Simple carbohydrates, breads, white rice and pasta
• Sugar
• Alcohol
• Packaged, processed foods
• Pork
• Low-fat or Fat-free foods
• Any allergic food

Basic sample meal plan:

Breakfast:

2 hard boiled eggs

Steamed asparagus

Snack:

Celery

Hummus

Lunch:

Spinach salad

Salmon

Mixed Vegetables

Balsamic vinegar and olive oil

Snack:

Apple

Almond butter

Dinner:

Grilled chicken

Quinoa

Sauteed zucchini and tomatoes with sea salt and pepper

We are starting the program today, April 1st. For anyone that is interested, your homework today is to start by writing down the goals that you would like to get out of the program and to take a "before" picture. Simple, right? Today is also the day that you should take the first step in your transformation; whether you decide to run for an extra 10 minutes, skip the friday night happy hour, or head to the grocery store to stock up on new healthier food choices.

Although, each of our approach will be different and unique in this transformation, by doing it together we will be able to support and encourage each other. So, starting today we are all going to start working on dropping it like it's hot and I promise to provide periodic tips and suggestions to keep us all moving in the right direction.

Stay tuned for more information!

Pura Vida!

Alica Ryan, NTP