SP Premium


Day 3 of the Strip Down

Thursday, March 24, 2011

Yesterday was so busy, I didn't get a chance to write about my day three. I'm so glad that I am following written meal plans right now, because I am so super busy I would have a hard time focusing on what I need to eat and would just be estimating and over shooting on some things and under shooting on others. By the way, I almost always follow a written plan. I write my own, just like I do for my clients. I want to spend just a moment talking about a concept known at periodization. This is something I have used for myself and for my clients and I find it to be very effective. Athletes use periodization. It is the idea of eating and training for the 'season' you are in. Professional athletes have on off season, pre-season, in season and post season. During these times, their focus and training are different for each phase to meet the goal of that phase. Runners, who strictly run and run year round tend to stay injured and have more difficulty with recovery and progress.

Likewise, those who are trying to lose weight, drop body fat and increase muscle, need to look at the year in quarters. Think of a large slab of marble. The tools that you would use to chunk off the larger outward sections is totally different than the tools you would need to use to chisel out the finer details. So, in weight loss, you have the beginning phase that is focused more on cardio and larger muscle groups and making the dietary changes along the way. Your plan has to ebb and flow. There has to be times that your purposely cause yourself to relax, pause, reassess your goals and the road ahead of you. This may shock you, but I have purposely put myself on maintenance to give my body (my skin and musculature) time to catch up with the changed that were taking place. Maintenance phase for me usually lasts 3 mths. then I start working on the next goal. During weight maintenance I focus on muscle gain, not fat burning. I want muscle to fill out the space that fat has left so that my skin has minimal sag.

Okay, I need to move on. I have much more I could say about periodization and all that I have learned from head coaches and olympic conditioning coaches. But that 'article' will have to wait! Food! We need to see food!

Yesterdays breakfast was sooooo divine! I truly wish I could have it EVERY morning!!!

Take Me On Vacation Oatmeal! Believe me, my picture does not do this meal justice. It looked better before I drowned it with the almond milk. It is cooked and cooled steel cut oats, 1/2 a mango, shredded coconut, pecans, flaxseed and almond milk w/vanilla protein powder.

Mix of fresh berries and hard-boiled eggs for morning snack

Shrimp Ceviche for lunch! Hello! Amazing!!! Shrimp, Avocado, Cilantro, Lime, Red Pepper, Red Onion, Jalapeno and a spritz of orange.

Okay, this combo is going to sound strange to you, but it was so good. Snack was tuna and a pear. I have been missing my fage greek yogurt which I usually put in my tuna. So, I chopped up the pear and put it in my albacore tuna. OMG!!! Delicious! I now have a new favorite combination!

Sorry I do not have a dinner picture! I made dinner in the crock pot, ran home after work grabbed a container and took off to a hair appointment. YES, I ate dinner in the hair salon while getting my hair foiled. LOL!!! It was only me and my hair dresser there. Dinner was London Broil (was supposed to be Bison or Elk, I am out of Bison and don't have access to Elk), roasted carrots and half of a sweet potato! This was so filling and delicious!!! BTW, my family had London Broil, carrots and red potatoes in the crock pot for their dinner. I could have and would have had the red potatoes without a concern, except I am trying to stay as close as possible to the menu plans so that I can give you a true review of the 28 days. AND I LOVE sweet potatoes!!!

Be blessed! Be amazing! Be YOU! Let it flow! Shine that light! Share a smile!
Share This Post With Others
Member Comments About This Blog Post
    That oatmeal looks delish!!!
    3466 days ago
    I love ceviche so I am glad you shared that with us. I'll have to make that. Or you can add that to one of my menus...teehee! Thanks! emoticon

    I totally agree with the periodization and it totally makes sense.
    3466 days ago
    Your meals look yummy! (as usual, LOL)
    3466 days ago
    That oatmeal does look yummy! I will have to write that one down. I love oatmeal, but get tired of eating it the same old way sometimes! You have so much good information, I love reading it. I really should copy it down so that I can re read it later, when I really might need it.

    3466 days ago
    I like the sounds of that concet. It makes sense. Thanks for sharing. That breakfast sounds amazing!
    3466 days ago
    Thank you for your explanation of periodization. I would love to hear more about this. Your meals look amazing. I have recently started the Eat Clean program and am really enjoying the food as well, but I haven't followed it as closely. I can't wait to hear how the rest of your 28 day plan goes!
    3466 days ago
    ohhhh sign me up for that breakfast! And interesting about periodization... makes sense.. and have heard of it.. just didn't know what it was..
    3466 days ago
    Breakfast looks great! emoticon

    So does the rest, but I'm a real oatmeal fan!!
    3466 days ago
  • no profile photo CD8377017
    U R my HERO!!!!!!!
    3466 days ago
  • CARLA-216
    Must. Have. Shrimp. Ceviche. Soon!

    Thanks for sharing with us all, Carolyn!
    3466 days ago
    Wow, your meals looks great & tasty ! Sometimes we need to try new combinations if it doesn't work, try again I say. Or at least try it once *lol*.
    3466 days ago
    Runners, who strictly run and run year round tend to stay injured and have more difficulty with recovery and progress.

    Thank you for saying this. This is me at this present time. Because of this comment, I might rethink my goals for this year...
    3466 days ago
  • no profile photo PIXIECN
    I am getting more and more intrigued by this program after reading each of your blogs. Everything looks tasty, especially that Shrimp Ceviche!
    3466 days ago
    This is the conclusion i'v come to that for what i want i have to choose different plans and it's working so far.I may not of had much weight loss yet but i feel better and i'm much happier so i'm healing on the inside at the moment.

    Spring through to summer is the running training never ran before was told i couldn't because i'v knees but i guess if there gonna hurt may as well do what i want.

    Start slow and steady, bulid up then i'll meet my goals. Your food look so yummy and i wish i was eating those at the mo but having to go on frozen stuff at mo which isn't ideal but i'll make the most of it.

    Best of luck with your current plan.
    3466 days ago
  • no profile photo CD6465553
    Now I'm really want to learning more about Periodization. Sounds very very interesting. Your meals look SO good my mouth watered. *drool* I think it's lunchtime now. Hehe!
    3466 days ago
    I'm going to search online about periodization. I'd love to hear more of your thoughts when you have time.

    I can't wait to see what this 28 day plan does for you! Keep up the good work!

    3466 days ago
    Is there a set amount of time between each period? I know it's suggested that you change your training regimen every 2 weeks to avoid plateaus and such and keep your body guessing, but how long is each stage of periodization? Any recommendations?

    3466 days ago
    I like your idea of letting your skin catch up!! The tuna and the pear? Interesting, I will try it!
    3466 days ago
    Thanks for the reminder about periodization. I was aware of it and maybe unconcsiously practicing it a bit this winter. I think I need to take really pay attention in the front of my brain and change a few things up. I also need to try that tuna and pear thing! Thanks.
    3466 days ago
    Thanks for sharing this journey. It is very inspiring and I love the food combos. You are doing so great with this program. Keep it up!
    3466 days ago
    Ohhh! I've never heard of Periodization before and for the first two years I was losing weight I ALWAYS stopped losing in the spring and couldn't figure out why but I would still always get compliments about how much more toned I was looking. It's almost as if my body purposefully stopped losing weight to catch up with me so I started to just accept it as necessary.
    3466 days ago
    I'm loving your picture food blogs! I've been following your blogs but not always commenting because you're such a rock star now you get so many comments you probably don't even have time to read them all! But, I'm still behind you 100% and so proud and impressed with all you've accomplished. You are willing to share what you've learned, and that's what Spark is all about. Thanks!
    3466 days ago
    YUM! Those all look delish!
    3466 days ago
  • KARVY09
    Food looks amazing!!!!!!!!!
    3466 days ago
    emoticon emoticon emoticon
    3466 days ago
    that ALL sounds delicious!!!
    3466 days ago
  • TEMPEST272002
    Thanks for the information about periodization. I hadn't heard the term before, but it makes sense to me & now I"m going to have to go do some research! Looking forward to your "article" on the subject!
    3466 days ago
    Shrimp Ceviche for lunch! - that looks so yummy! Is that the entire recipe? Pretty simple to make? I must try this! Where do you get your ideas for meals? Tosca Reno's books? I love Tosca!
    3466 days ago
    Yum! Your food does sound delicious and amazing! And to think there are people who think Clean Eating must be difficult and no fun, or tasteless! No way! I think the tuna/pear combo sound delightful.

    Way to go.... expect results!

    emoticon Kelli
    3466 days ago
    You are amazing and full of great information.
    3466 days ago
  • Add Your Comment to the Blog Post

    Log in to post a comment

    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.