Debbie’s Review of Renessa Rios week one:
Renessa is really in the right mind set to make “shift happen” in her life and help her lose fat weight she has been struggling to lose for some time. I really believe people need to be ready to make some lifestyle changes and start with nutrition habits. We are working on eliminating common food allergens as grains/wheat, commercial dairy, soy, corn and peanuts. I asked Renessa to add more healthy fats to each meal (coconut oil, Kerry Gold grass fed butter…) to help train her body to use fat for fuel. We are working on eating a higher healthy fat diet, moderate protein and low carbs (vegetables are her carbs).
I asked Renessa to schedule 30 minutes of exercise into her day including three days of strength training with some metabolic bursts to increase metabolism post workout. I want her to use a heart rate monitor for every workout. The other days each week are aerobic cardio and keeping her heart rate around 130-150 beats per minute (we need to do her Metabolic Exercise Assessment test next week) to teach her body to become metabolically efficient (fat burning machine. Let’s keep following Renessa as she moves to week two tomorrow… join her journey and follow her blog as well as YouTube videos on Fitforward channel.
Go Renessa!
Day Five Blog:
Its is 1:00 in the morning, I am just getting home from going out dancing with my Honey. I wanted to burn some extra calories without hitting the gym again and oh my gosh did we have fun dancing. I love to dance and what way to lose inches and have fun then go dancing with the love of your life.
I can feel my body changing. I have not lost any weight but I do feel stronger. I can do the plank longer and a whole 30 seconds of mountain climbers which is all new to me because I would drop to my knees after 5 seconds.
Today I did 30 minutes of Debbies travel fitness plan which consisted of:
Reminder:
Supersets strength and/or metabolic total body quick efficient workout!
8 sets of x 20 seconds/10 seconds rest
- Pushups/Triceps dips
- Squats/Lunges
- Planks/Side planks
- Single leg squat and reach/Switch sides
- Band “skiers”/Band “row”
- Band triceps kickbacks/Band chest punches
ADVANCED Level… move to the “Metabolic Finisher” or quick “all in one” workout: pick one, two or four exercises
- Burpees- pushups with squat jumps
- “Man Makers” – overhead press or squat jump – jump back to plank- push up- renegade row- jump/step back to squat- repeat
- Speed Skaters– lateral hop, stabilize, reach toward ground, load and explode to other side
- Mountain Climbers (variations- leg across, two feet hop l/r)
- Jump Squat
- Split lunge jumps
- “Ninja Get Ups”
- Tire Hops
- Step ups or Box Jumps
- Lateral push-ups- walk the plank L/R then pushup
After I did my workout, I went swimming and recorded my Day 5 blog. My confidence is growing with momentum of feeling the strength in my body.
I look in the mirror and still see my chubbies but I know that this just temporary as I am taking the right steps to get smaller in weight and bigger in confidence.
Okay time for bed see you tomorrow!
Renessa Rios
Creating a New Life In A New Direction for 2013
Day 4 blog
Today I am feeling good and I am seeing results around my upper tummy as it is not sticking out as far as it use to. I have lost 4 pounds and I am so thankful to see those results.
I definitely know it is on in my food and workouts. I had a late work out today, I went to the gym at almost 9pm from my long working day and it made a huge difference. I felt less motivated than in the morning time and it took longer for me to break a sweat.
I don’t feel like I have truly worked out until I break a good sweat. I measure the work out intensity and feel more gratified when I see that my sweat is dripping down my neck and on to my chest. That’s when I feel I did a good job. I know it may sound a little weird but that’s just how I feel accomplished and I can look in the mirror and say “Good Job Renessa”.
I ate healthy today celebrating my 10 month Anniversary with my wonderful man! For our dinner he made us zucchini and steak with grilled tomatoes and garlic over a mixed salad.
I am having small meals through out my day to keep my mind focused and clear on my tasks on hand so I don’t worry so much over what I am going to eat next.
I do feel a level of comfort knowing what I am going to be snacking on next, whether it’s sliced green peppers or a avocado spinach salad, it feels powerful to KNOW what I am eating for my day then me making a bad decision and choosing the wrong things to eat such as a enchilada lunch or a Thai dinner just because I am dying of hunger.
It is only day 4 so I am praying for strength and courage to keep up this routine to making it my new lifestyle.
Renessa Rios
Living a healthier life in 2013
Day 3 Blog
Today was a good day because I was super busy at work. The downfall is that instead of having my small meals every three hours I was pushing it to almost every 5-6 hours so when I did eat I was super hungry and almost starving.
Even though I was busy, I felt weak and not as focused as when I have my small meals.
This is very eye opening to me because I never thought it was so important to my body and mind that my food can control my temperament and attitude.
I am starting to truly understand how the food we eat and put into our bodies can potentially have more control over us than we desire it to. I am not happy with food having the control over my happiness or feelings of strength and or causing weaknesses. I want that control not food! This is eye opening to me! How I am nourishing my body is either making me feel lazy and unmotivated which is usually how I feel after eating large sum of carbs such as a steak burrito with beans, rice and cheese or how I can feel energized after eating a kale or spinach steak salad.
Growing up as the oldest of six children and not having a lot of money, as a child my mother let us eat anything we could buy for a dollar, especially because we were so poor growing up so I would buy a bag of cheetos or doritos or candy and that was our nourishment for hours until we went to a fast food restaurant for dinner and again we were told that we could buy anything we wanted but for $3 so I would buy a burger, fries and coke or 3 tacos etc. As I have grown up and could make own choices and could afford more in food picking, I enjoy the picking the best cheeses, the best steaks, the best desserts and this all came with a price which is my health.
I am slowly learning how to shift this thinking to enjoying the best fresh items on the menu that will not slow me down and control my moods but give me energy and will add to my weightloss goal and not to add to weight gain.
This is a journey and this insight is so powerful as it goes back decades into my philosophy of thinking and living. It will take some time to consistently be focused on food choices in a new light, but I committed to seeing my new body underneath these chubbies.
My confidence will be better and I will more emotionally grounded in my thoughts about myself, I am taking my power back over my body one meal and one workout at time.
Renessa Rios
May You Have Love And Happiness In Everything You Do,
Renessa Rios
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Author Of “Date Right Or Stay Single Forever” Sold At Amazon.com
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