My Pain B4 Gain Weightloss Plan

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My website Pain B4 Gain was inspired by my passion to get healthy and fit…not just for me but people that surround me.  I have done so much research in the past 5 years on just health and fitness along and would like to help others that just does not know how much your health benefit you from your young days to your older days.   I have helped myself and others get motivated by eating right and exercising daily so I  decided to make a website/blog of my everyday fitness, health-lifestyle that can also help others.

I wrote my first health plan a few weeks ago that is guaranteed to help you lose at least 5lbs in the first 7 days.

I recommend NO MEAT for the first 7 days just to naturally detoxify your body from all the bad eating like red meats, sugar, fast foods, processed foods etc.  IT IS HARD…BUT THAT’S WHY I CALL IT “MY PAIN B4 GAIN”.  This is your pain from eliminating all process foods from your body for just 7 days.  Pain is better than gaining the unnecessary weight!

Rules

Portion your meals to about 4-5 meals a day.  Eat breakfast 8am, Mid-Morning snack (can be fruit/nuts/veggies, etc) Lunch 11-12pm, Mid Snack 2-3pm Dinner 6-7pm.

Drink at least 64oz of Water a day!

Exercise at least 4-5 days a week! (30 mins Minimum)

Weigh yourself once a week to keep motivated (Recommend 1st thing in the mornings)

During the week prepare your own meals and snacks to take to work.

Don’t eat 1 hour before bed. (Try not to eat after 8pm)

Stay away from negative people that talk down saying you can’t be healthy.  You need positive energy.

Foods to avoid

White Carbs – examples:  Potatoes, bread, cereal, fried foods, rice, pastas, breading,  and basically anything white stay away from you will drop pounds easily.

No alcohol, sodas, juice with added sugar, coffee, fast foods, red meats, ice cream, cake, cookies etc.

Lean Meats ( 3-4oz in one meal only)

Fish – Salmon, Tilapia, Flounder, Snapper, Swordfish, Trout, Tuna,

Crab and Shrimp (limit your salt and butter)

Turkey (without skin)

Chicken (without skin)

Veggies/Fruit

Eat as much as you want

Apple, orange, plum, (Banana- Try to eat early in the day its high in carbs and sugar) Grapes, Strawberries, Peaches, Pears, Cantaloupe, pineapple, broccoli, cabbage, asparagus, spinach, romaine lettuce, avocado, cucumbers, peppers, green peas, etc.

Cook with Olive Oil –Extra Virgin

Good Sources of Carbs

Brown Rice, whole wheat pasta & bread. Sweet Potatoes, Oatmeal, Yams, Bran Cereal

Good Source of proteins

Kidney beans, lentils, peanuts, navy beans, pinto beans, almonds, cashews, pecans, pistachio, sunflower seeds, natural peanut butter, protein powder, (Yogurt Low fat-Non Fat) Black beans, Lima beans, Eggs.

Look at the nutrition labels on packages foods.  The sodium content you should not consume more than 2,000 milligrams a day. 

Create your own fruit smoothies with almond milk, Greek yogurt, and your fruits of choice, agave to sweeten (optional) ice, and blend.

Healthy herbal Teas (You can sweeten with Agave or Stevia) Drink tea after your meals.

Green Tea, China Oolong Tea, Sage, Detox Tea, Black

STAY STRONG, BE FOCUSED!

Take a challenge!

I love a good challenge especially when money is involved. Why not lose a little weight while gaining some coins?!

Here are some weight lose challenges I’ve committed to and I can honestly say its works.

  • Diet Bet – A website where you can can create your own challenge or join a challenge to lose at least 4% of your weight. They have challenges that last for a one month or six months. You will need to have a digital scale and take your intial weigh in and final weight in at the end of challenge. Check out site here Diet Bet and download the app on your phone.
  • Step Bet- Is the same challenge above except you are walking. Based off your steps that you already do daily they will analyze a goal for you to meet. You must have a Smart Watch or Fitbit. Check them out here StepBet

I also see that they have added Run Bet. I haven’t tried this challenge yet. If you know of any other weight loss challenges comment below.

I encourage you all to try these games if you have not already. They are very fun and motivating. I don’t like to lose money so I’m always up for the challenge. I think I will be joining a new challenge for September. See ya there!

Fitness Friday

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Metabolism Boosters

We all know as we get older our metabolism slows down. People with a high metabolism burn more calories than people with a low metabolism. Here are a few boosters that get my metabolism regulating.

 

 

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EAT BREAKFAST 

Eating a good, healthy breakfast gets your metabolism started. When you skip a meal, your metabolism slows down which can cause storing fat.

 

 

 

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B12 Vitamins

B-12 helps maintain healthy metabolism and it helps form healthy blood cells. Some may take this as an injection but I take mine in tablet form.  

 

 

 

 

 

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GRAPEFRUIT

Grapefruit is known to speed up metabolism and a great aid to weight loss

 

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GREEN TEA

Green tea has compounds called phenols that have great properties. I love green  tea  drink it hot or cold to promote energy.

 

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               GET ACTIVE

Get active by adding exercise to your weekly routine. Try adding a least 30 minutes of some type of activity a day.  With just 30 minutes a day at least 3 or 4 times a week will have a positive impact on your metabolism.

 

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               DRINK WATER:

Last but not least.. Drink your water.  There is some debate amongst the experts on whether there is any real benefits to losing weight by drinking the recommended 8 – 10 glasses of water. However, most agree that people who drink this amount of water do see weight loss results.

Egg White Veggie Omelet

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I love eggs but unfortunately due to the cholesterol in the yolks I have leaned over to eating Egg Whites which is not all that bad.

 

Ingredients I used:

1/3 cup All Liquid Egg White

Small handful of Baby Portabellas Mushrooms

Diced Red Onions

Diced Green Peppers

Handful of baby Spinach

Reduced Fat Shredded Sharp Cheese

 

I sauteed the veggies in a small pan with a drizzle of Extra Virgin Olive Oil.  Added the Egg Whites in my Omelet Pan then added my sauteed veggies into the egg white pan with the eggs.  Let it simmer  over medium heat, drizzle some cheese on top.  Once the eggs start to set then just fold the eggs in half and flip.

 

You can add your own herb seasonings but I  like my eggs just as is!

 

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Healthy Banana Ice Cream

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I REALLY don’t like Bananas.  I can not eat a raw banana but I love the smell of a bananas…I know crazy right?  The only way I would eat my bananas is if it was frozen  or in my smoothies.  I freeze my bananas because they last longer  and I love the consistency it gives  for my smoothies.

If you want a creamy treat that healthy try this.

 

Peel, chop and freeze your bananas.  I usually have frozen bananas in my freezer in a zip-lock bag.

Freeze overnight or for about 8hr till its nice and hard

I used 1 medium-large banana for 1 serving which was cut in half.

Place chopped bannaa in your blender

Add vanilla extract (optional)

I also added 2 tbsp of vanilla Bliss creamer so that the banana would cream nicely( You can add water or Almond Milk)

Then just blend till it gets nice and thick

 

I have a Ninja Blender so this blended very well and quick.

 

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My top Gym Cardio Machines

So lately  I have been working out at the house and when I work out at home I do DVD workouts or Skimble Trainer.   But when I’m in the gym I have my togo to equipment’s for cardio.

 

 

 

  1. Ellipticalelliptical

 I love this machine.  Its stationary but you burn so many calories versus the treadmill (In my opinion). This machine is good for those that have minor injuries due to running.  Work your legs, glutes, arms and lower abs all in one and you will feel it afterwards.   I usually do 30 mins or 1hr and burn about 600 calories.

2. Step Climber

 

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I wish we had this at my gym but we have something similar.   This will definitely get your heart rate up and get those legs nice!

 

3. Stationary Bike

 

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 Go hard or go slow either way it goes you get a great workout on this machine.  I love riding bikes but due to so many hit and runs I rather just stick to the stationary bikes 🙂

4. Treadmill

 

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Walk, run or jog.  It gets the job done.  I use to be a runner but I need to begin again…

 

 

 

 

 

 

 

 

 

 

 

 

Grapefruit

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Oh how I love Grapefruit. I know a lot of people don’t like grapefruit because of the bitter taste but it really taste good especially when its cold.  Grapefruits are huge so I typically cut it in half and save the other piece for later.

Here are a few good benefits:

Increase metabolic rates
Lower insulin levels
High in fiber and low in calories
Can reduce some risk in cancers
Rich in potassium and vitamin C
Great aid to weigh loss

http://www.PainB4Gain.com

Monday Reminder!

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Are you drinking your water?? Im trying to reach 64 oz today. Happy Monday!

http://www.PainB4Gain.com

Fitness Friday

FITNESS FRIDAY

 

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My 30 Day Challenge!

So I am thinking about doing a 30 day challenge.  What does the challenge consist of?  This challenge is actually a little harder than my Pain B4 Gain Plan.  Well here it goes….

Rules:

  1. NO MEAT –  For 30 DAYS (Yea, I know you might be thinking “is she crazy”)? Yea I might be, but If you don’t challenge yourself how will get further? I have done no meat for more than 30 days when I did the Daniel Fast and I felt GREAT!!
  2. Eat Beans for at least 5 days a week ( Lunch time)
  3. Continue to eat clean, whole grains, nuts, veggies, fruits, beans
  4. No cheat days….Sorry (No sweets, no fast foods…stay strong for 30 days)

The bean soup I will be making is a 3 Bean Chilli.  Now I may change the beans a little during the weeks but this is the first bean soup I will be making.   I will be eating the soup with some Basmati Brown Rice.

Ingredients:

2 tbsp chili powder, or to taste1 tsp cumin
10 oz frozen onions
3 cups frozen broccoli, thawed and finely chopped
3 cloves garlic, chopped
Pinto beans  (15 oz) can pinto beans, no-salt-added or low-sodium, rinsed and drained
black beans  (15 oz) can black beans, no-salt-added or low-sodium, rinsed and drained
kidney beans (15 oz) can red beans, no-salt-added or low-sodium, rinsed and drained
1 (28 oz) can diced tomatoes, no-salt-added or low sodium
1 (4 oz) can chopped mild green chilies, drained
2 1/2 cups fresh or frozen corn kernels

Drink Apple Cider Vinegar 3 times a day before your  meal. 

Drink at least 64oz water a day

Exercise at least 30 mins 5 days a week

If you are feeling bloated at anytime you should drink Ginger Ice Tea

Ingredients

3 bags of ginger tea

1 cup fresh mint, chopped

Juice of 1 lemon

2 cups of water

2 cups of ice

This challenge is starting on June 10th 2013 and will end on July 10th 2013.

If you want to join the challenge go ahead.  I will definitely check back in 30 days with photos and measurements of how this plan worked for me.