Springtime is on its way and thoughts of summer fashions and outside activities are on our minds. For many of us, weight loss and getting into shape quickly is foremost in our thoughts. Well, believe me, I am no skinny minny, but I do work at living healthy and know that there is no quick fix.
LEAN
“Living Energized And Nourished”
Last year I started on a fitness journey with Amanda Nighbert and her LEAN , which involves intermittent fasting, carb cycling, macro tracking, and exercising. Amanda is a registered dietitian specializing in wellness, weight loss, and fitness. She is motivating, supporting and amazing when it comes to educating us to meet our wellness goals.
If you are interested, you can read about the start of my journey with Amanda last year by clicking here.
Ultimately, I became aware of just how vital balancing my diet is to my overall health. It’s not just about calories in and calories out. And for sure, it’s not about going on a diet for X number of days and then reverting to my old lifestyle and eating patterns.
Now what I am talking about is practicing a new way of eating and drinking every day. By using the Lean program of intermittent fasting, carb cycling, tracking macros and staying active, I quickly learned how to be healthier, lose inches and feeling more energized. And the amazing thing is that it’s now a year later and I’m still practicing the program today.
Progress Not Perfection
Guess what I learned in this past year?
Well, I already knew this fact, but I forgot it somewhere along the way.
The simple answer is that it is all about nutrition.
We need to be eating foods that are rich in the nutrients and that are right for our individual bodies. Becoming aware of our nutrients is where the macro counting portion of the LEAN program comes into play.
Personally, my big “aha moment” was when it became clear that I lack the proper amount of protein in my diet. A true carbo lover, I tend always to go light on the protein portion of my meal.
How do I keep track of macros?
It’s easy! On the Lean program, we use the My Fitness Pal app and track our calories and macros for the day. Amanda is in contact with us daily. One of the goals is to eat dairy-free, grain-free and gluten-free as much as possible. The great thing about the LEAN program is that it is flexible. We are working together as a group to make lifestyle changes not to be on a diet. By changing things up every day is how carb-cycling and intermittent fasting comes into play.
Workouts Are Important
Exercise is a key element in any healthy lifestyle. With Amanda’s Lean program she has all the details worked out for you. Each day has a plan and you a welcome to
The best thing about the LEAN program is you can make it work with your lifestyle!
Ready for a fresh start on healthy living?
Finally, I want to emphasize that I have regular routine checkups with my family physician and I will be having my annual physical exam in a couple of weeks. I am excited to see improvements in my overall blood work. Accordingly, you too should always check with your doctor before beginning any new life-changing program.
Interested In Joining?
If you are interested in the Lean program, the next round of LEAN with Amanda is starting soon.
You can sign up here. Your referral code is RDBF02.
Be sure to put the referral code RDBF02 in the referral code box!
Thank you for stopping by and reading today’s post! I hope you found it interesting.
Rosemary
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Oh what a great post! You look vibrant, beautiful and healthy! I’m kind of a carb girl too, so I am going to try and pay closer attention to the protein! It’s a really great idea to get those snacks lined up too! Right now, I am kind of on a forced diet, as it is so difficult for me to get to the kitchen. My son brings me healthy snacks before he leaves for the day like pieces of fruit and nuts, and maybe a hard boiled egg. So hopefully this will help turn the Titanic around! I love that picture on your pretty blue bike!
Rosemary it is so difficult in winter, I do so much more exercise in the summer and eat more healthily too. I have tried the intermittent fasting but it interferes with my digestion and causes other problems, so I went back to my usual routine.
Oh Hida, I hear you. Winter is tough on everyone. Even here in Florida with the time change and dark evenings, we tend to become less active and hibernate. And I do understand digestive problems, and I’ve had them myself. The intermittent fasting is not an issue for me, but as I stated in the post macro counting was my eye-opener. I am way off when it comes to getting the correct amount of protein in my diet.
Amy,
There is a whole science behind the percentage of protein versus carbs intake. It’s beyond me to explain clearly, but when tracking macros, it is undeniable. I became aware that each day I am not getting enough protein in my diet. I don’t think anyone would consider me fat, but I am carrying around body fat in the middle. It takes a lifestyle change, and that takes time. For that reason, I am working with Amanda again this year. And I can say that I am in better shape than this time last year. No quick fixe, just improvement.
It sounds like your son is taking excellent care of you. Healthy nutrition is of utmost importance while you are healing.
YES! Progress NOT perfection! That all or nothing attitude that we carry with us can get in the way of so many things, including keeping on the healthy habit train. When we fall off, we figure “What the heck!” and just keep spiraling downward. I,like you, was always carb happy, and then along came the menopause… And no longer are carbs my friends. At least not the grain sort. So it’s lots of veg, fruit, and protein for me most of the time. And when I have a treat it better be worth it. Homemade or nothing!
You are so right about making it worth it. We must have treats sometimes. The pre-planning is the area thats’s key for me.
What a great routine Rosemary. I love my basement gym and practice sustained movement exercises to increase flexibility. Diet is key and even though I don’t track exactly what I eat, I eat healthier than I ever have. So much more aware of it now than when I was younger!
Rebecca, It is great to have the opportunity to workout at home. Eating healthy is the key. I have found that tracking is a huge aid when I slip up. Progress not perfection, because we all slip up at times.🌞
I just checked out Amanda’s page. So did you do for the 7 weeks and maintained the rest of the year and doing again? That MyFitness Pal app is so helpful, but such a pain to do for me…lol. You look fantastic and I just love that cool bike you have. Keep doing what you’re doing—it’s working:)
Hi Mel,
I actually did it for 2 sessions last year (14 weeks). And yes I did keep it off. And I am doing it again this year. I feel that the habits that I learned last year, I was able to maintain much for the year.
And now i’m Doing a refresher. I am working on losing that post menopausal belly fat. And like any learning experience it comes in layers. Last year my focus was the calories and the timing of my eating patterns. This year I more aware of the nutritional values of the food I’m eating.
Having to be accountable to Amanda on a daily basis it a huge advantage for me.