“Hey self, how about we wrap up Month Three with a weekend in wine country?”
–“Yeah, that sounds more like it. Wait, will we still see results doing that?”
“Nope! But it’ll make us even more focused in Month Four.”
And that is how Yours Truly transitioned between Month Three and Month Four. If you remember from Month One, I am actually a month ahead of you on the plan, in order to be sure it’s going to work give you my honest approach. And honestly, the weekend in wine country was worth it. I’m not going to downplay it: The host at our bed and breakfast cooked up the scones of all scones, making carbs cease to exist in my serotonin-induced coma. I really was not ashamed – the food in Walla Walla was fresh, of practical proportions and everywhere we went menus boasted adorable words like “Our menu changes with the seasons and availability.” – Whitehouse Crawford. Go there. Tonight.
But on that following Monday morning there existed a more familiar reality and I was pinched awake from my red wine cloud by the reminder on my phone chiming: “Begin Get Fit for Maui: Month Four.” Gonna need some coffee.
But dang, those scones and that wine…
Let’s back up a bit though, because before all that there was Month Three in which I began running again after my little forced hiatus. Month Three is possibly the most crucial of the four because it is in Month Three that our loyalty to our body gets tested most. Sure, we can handle two months of lifestyle changes but can we handle three months of giving our bodies consistent, well-rounded exercise, nourishment and fuel that won’t make us sink to the deep end of the “I tried” pool? More importantly, can we then end Month Three with enough gusto to face Month Four? Yeah, we can. Because between goals is that swim meet called life we must participate in. So this month we take any set-backs we might have had in Month One and Two and let Month Three kick them out of the lap pool. For we are past the doggie paddling stage.
First and foremost: Keep up with the last two months’ tips – most importantly keep logging your food, watch your portion sizes, stop eating two hours before bed, continue to do more core work and keep lifting heavier. We’re going to get a bit more technical with these specific things in the next two months.
Get Fit in 4: Month Three
*Disclaimer: Please remember I’m giving you my plan for myself, which means you may have to tweak a few things if you’re already doing them/they don’t apply/you have an alternate method. I’ll give suggestions for options where I think they might be necessary but otherwise try to focus on keeping true to yourself and finding areas you can improve on that are similar to what I’m tackling in this guide. Also, this is meant to escalate in baby steps, meaning each month will become more focused, particularly the last month where I’ll be in small-detail mode. Oof!*
- Chill out on the breads.
For me, this little rule isn’t so much about gluten-free or even the calories. It’s about the fact that my body feels heavy when I eat more bread than I’m used to eating or even just when I eat certain types of bread in any quantity. There are all kinds of theories about this out there and very valid ones at that (simply Google “bread and inflammation” and you’ll see what I mean). Without getting deep into the science of it right now I’m going to simply recommend that if you find your stomach instantly balloons after eating bread then…don’t. Or simply chill out on your consumption of it. I love carbs (see above scone rant) and as my last meal I would request the best breads and cheeses and vino be brought before me for my immediate consumption. But I don’t love the tired, weighed-down, inflamed feeling I sometimes get afterwards. Again, it varies depending on the bread and maybe it is a gluten thing, but I digress. I don’t believe in cutting out certain foods completely unless a person has an actual allergy or intolerance, mostly because personally I don’t do well with being told I cannot have something (Youngest Child Syndrome). So I limit myself instead and I’m encouraging you to do the same this month. This also applies to crackers and chips of all kinds. Unless they are homemade apple chips. In which case don’t mind me raiding your pantry…
- Eat more cleansing foods.
This is not me telling you to put yourself on a cleanse. You likely won’t see that suggestion on this blog. I find the fastest and most efficient way to nourish myself while ensuring my system doesn’t feel bogged down is by consuming cleansing foods regularly. Luckily we’re in the perfect season for naturally cleansing produce right now: Tomatoes, all kinds of squash, apples, beets, carrots, cranberries, and Swiss chard. Others available all year round (at least in grocery stores) are avocados, lemons, berries and garlic. Now, whether you get your cleansing foods in by juicing/blending them or throwing them together in a hearty soup or other recipe, it’s all beneficial. Thanks to the chilly evenings that are only getting chillier, the soup’s on at my house. Most recently we devoured the below cleansing soup, but here’s a link to some more delicious, cleansing soups we put in regular rotation all year round. Also, eating these items raw or a few of them together in a salad is a great idea.
Roasted Butternut Squash & Apple Soup Recipe
3 lb. butternut squash, peeled, seeded and cut into chunks (about 8 cups)
2 tbsp. extra virgin olive oil
2 onions, chopped
2 apples, peeled, seeded and chopped
1 tsp. kosher salt
½ tsp. black pepper
4 cups low sodium, organic chicken broth
½ tsp. curry powder (I actually used 1/4 tsp. paprika and 1/4 tsp. cayenne in lieu of curry powder, it gave the soup a kick of heat!)
Preheat oven to 425.
Divide squash, onions and apples in two rimmed baking sheets.
Drizzle one tablespoon of olive oil over each tray of fruit and veggies and seasons with salt and pepper. Gently toss all the ingredients together until they all have a light coating of olive oil and seasonings.
Roast for 30 minutes, flipping halfway through.
Once the ingredients cool to room temperature, put them in the blender (one tray at a time) and add two cups of chicken broth and ¼ tsp. curry powder or other seasonings. Blend for 30-60 seconds or until the soup is rich and creamy.
Pour into a large pot and repeat with the second tray. Listen to your kids scold you for being too loud. Warm the soup over a medium-high heat until heated through.
Adjust the seasonings and enjoy!
Makes 6 cups (4-6 servings)
- Introduce interval training into your workout regimen.
If you’ve stuck to your guns and have been getting in more cardio these past couple months, now’s the time to shake it up again. I want you to introduce interval training into your sweat sessions. Interval training can be adapted for all kinds of exercise but generally speaking:
If you are walking/jogging/running/biking/rowing/using the elliptical – Begin pushing yourself faster for a set amount of time, say 2 minutes. Slow it back down to normal pace for 60 seconds. Repeat that combo until you’ve reached the end of your workout session. Each week, increase your faster intervals by time (try 3 minutes instead of 2). You can play with both the faster and slower interval lengths as much as you’d like but be sure to make it challenging every time. If speed isn’t your thing, you can also use the incline option for your harder interval bouts.
Another alternative: You can break your session up into segments – 5 minutes of walking followed by 5 minutes of jogging followed by 60 seconds of sprinting followed by 5 minutes of walking again, for example.
It’s your workout, your choice. I enjoy interval training because it’s a boredom buster, especially on the treadmill. Check out this beginner runner treadmill workout for an example.
- Increase your protein intake.
Remember how back in Month One you began logging your food? If you’re using an app such as My Fitness Pal or any food entry program that allows you to track your macronutrients (carbs/fat/protein), start paying attention to your protein intake. More specifically, make protein 30% of your diet. To put this another way, 30% of your daily calories should come from protein. This will be different for everyone depending on gender and goals, but for the intent of this post series I’m guiding you to hit that 30% mark. This means more chicken, turkey, fish, lean red meat if you’re a fan, eggs, Greek yogurt, etc. I currently aim to get 150 grams of protein every day. I don’t always hit that mark, but that’s not so much my concern as it is watching to be sure I’m getting enough protein to help recover, restore and rebuild muscle as well as to feel full longer. As far as the rest of my calories go, I aim for 40% to come from carbohydrates and 30% to come from fat. My Fitness Pal is super helpful to keep me on track…as long as I’m diligent about logging everything!
Believe me, I’m no angel when it comes to regularly logging my food but I consider it one of the top five most important things you can do to see progress. Remember the last time you conveniently didn’t count the half cookie you ate because your kid didn’t want it anymore? Been there.
That’s it for Month Three, but as you can see I think it’s enough to keep you on your toes. Comment below with how you’re doing, what helps you the most, or what you think is the most challenging about sticking with this whole situation!