AMINO_WELLNESS   26,956
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AMINO_WELLNESS's Recent Blog Entries

Up up and away!!!

Wednesday, November 05, 2014

Ugh don't you hate that feeling when you've put 1000% effort into having a super on plan day and you even find effort to do strength training when all you wanna do is NOTHING only to get up the next morning and find out your weight is up! Grrrr!!! Such is my life this morning! So how do you react in the moment or in this type of senerio??? Do we give up on ourselves, do we mentally or emotionally beat ourselves up or are you a binge eater, and handle your emotions with all your favourite foods??? ( the last one used to be me hands down). So how was this time different for me???? I had a different attitude. I believed in myself and my abilities and I thought things through. I did gain 0.5lbs this morning and yes I was miffed a bit after all my hard work but I said to myself .... John you did a 30min Strength workout last night with lots of core work! So this was easily muscle gain! You know what John you are so close to goal weight and random things like this happen all the time it's life, it's part of the journey! Just know how awesome you really are and keep doing everything that you're doing... You will be fine! Smile it's Contagious!!!

  
  Member Comments About This Blog Post:

APPLEADAY2010 11/11/2014 12:18PM

    Hey well done on everything you have acheived. I came accross your blog and yes that sounds like muscle. Keep up all the smiles :-) xx

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TENNISJIM 11/6/2014 6:04AM

    Good for you John - you are doing great. 0.5 lbs gain could be muscles.

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STORMWATCHER3 11/5/2014 4:27PM

    emoticon emoticon emoticon emoticon

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DFOLKARD 11/5/2014 3:22PM

    emoticon

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NEPTUNE1939 11/5/2014 3:05PM

    My morning wake up drink is 10 grams of BCCA's in 20-oz of water. emoticon

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7 Week Christmas Transformation Challenge!!!

Wednesday, November 05, 2014

Hi My name is John... you know me here a Amino_Wellness.

I have lost all my weight here on spark with the help of some wonderful people!

I am now a Nutrition Specialist and Wellness Advisor...

I am host a FREE Transformation Challenge to help get you Christmas ready which takes place on FACEBOOK... (No catches, i dont work for beach body or any other organization) I am doing this purely to help other sparkers out and offer Support, Education and friendship... (this will also help me stay on track myself)

to go check out the challenge....(and this wont be a walk in the park by any means)

go here...

www.facebook.com/aminowellnes
s


Thats my Wellness Page called Amino Wellness the Challenge event page for signup is the 1st post down the page! click it to read the details and join up!

Hope to see some of you join in!!! - JOHN

  
  Member Comments About This Blog Post:

TIFFANYLYN13 11/5/2014 10:03AM

    I just like your page!!! Super excited for Christmas Challenge!!!
Let DO THIS!!!!!

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TENNISJIM 11/5/2014 5:43AM

    Will take a look

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Breakfast adjustments and other feelings and thoughts!!!

Tuesday, November 04, 2014

So with my Plan I am allowed 500calories at breakfast and can eat anything I want so long as there is a good protein souce, complex carbs, Fiber and Freggies (minimum 1 serving)... So how I menu plan is one week at a time! I shop on the day before the work week starts and then spend 10mins that night portioning it all out for the week! It's quick easy and painless so that all I do is grab and go!!! Done! For breakfast this week: 2 Slices of Dempster's Whole Grain Double My Fiber Bread 1 Triangle of Laughing Cow Light spreadable Cheese 1 serving of Liberte Organic Plain 0% Yogurt 1/2 cup of Fresh Berries 1 Simply Protein Fruit and Nut Bar In my water bottle with 500ml of water I add 2 scoops of Vega sugar-free energizer and 1 scoop of North Coast Naturals Ultimate Daily Greens! This comes out to... 495 calories (fits my 500 goal) 33g of Protein (more than the 25min.) 25g Fiber (more than the 8-10min.) 50g of Carbs (within the 45-60 range I need to hit) The Ultimate Greens has 5.5 servings of greens and that plus fresh berries is 1.5 servings of red berries! (More than the 1 Serving min.) I find this keeps me super full and definitely helps with any and all Cravings... (Most of those cravings are gone I don't crave salty stuff anymore and sugar not much at all since now that I've finished nutrition school I know what damage a lot of those bad unhealthy choices were doing to my body! I feel empowered to make better healthier choices everyday and yes still enjoy tasty treats that I do on occasion want! I have my iced lattes from starbucks built into my budget for the day (my one pricey splurge cost wise - about 4.99 each) but it's my little slice of vacation. Yes there are times I want pizza or sushi or something and on those random occasions I always say YES! I don't worry about the Cals or the fat or the types of carbs and just shut myself up and enjoy myself and once the meal is done I move on and continue eating healthy with the rest of my day like nothing happened it allows me to feel like nothing is off limits and I can enjoy most things in small moderation. It's great! Off to go grab a 6" ham sub from subway on Honey Oat and pair it with a delicious arugula green salad for Dinner! That way I get all my complex carbs, protein and non starchy veggies in one hit and soo yummy!!! Have a great healthy evening everyone!!! - John

  
  Member Comments About This Blog Post:

TENNISJIM 11/5/2014 5:44AM

    thanks for sharing your plan

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Posting from Spark Mobile App?!!

Tuesday, November 04, 2014

So can I say how cool it is to have a posting option for my spark log on the mobile spark app!!! Mega cool so now when I got something to say I can post and read blogs right from the app itself without having to log into the full website on apples operating internet system safari!!! YAY!!!

  
  Member Comments About This Blog Post:

TENNISJIM 11/5/2014 5:46AM

    awesome -- i have the app and have not used it

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-WRKNG2ABTTRME- 11/4/2014 10:19PM

    Enjoy!

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DAIZYSTARLITE 11/4/2014 10:06PM

    emoticon

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USMAWIFE 11/4/2014 10:06PM

    one day i wil try it out on my phone

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Weekly Meals Preped!

Tuesday, September 30, 2014

For those of you who are not on my facebook friends list... Here is what ive been doing lately to control my eating!

I take 10-15mins on either the sunday or monday (whichever day is my weeks sunday before i start work) and chop up prep and portion all my breakfasts and lunches and snacks

This was my Greens and Veggies for this week The Large Containers have my Baby Arugula Greens with 3 tbsp of Goats Cheese. Those i use at lunch time. The Smaller square containers are my Morning Greens 3/4 Baby Kale and 1/4 Baby Spinach those go into my breakfast smoothies. The Red Container is a large container of Prepped Cherry Tomatoes tossed in Olive Oil with herbs and a few small Boccocini cheese balls. The other container is Whole Foods 365 Yellow Sweet Corn. the 2 bags are both Baby Kale portions i can use for last minute snacks with a little sauce or added to a sandwich at dinner.



This is my Breakfast Cupboard.... On the Top Shelf are all my Vega Sport Powders, my Ultimate Daily Greens and Vega Sugar Free Energizer. I also have my Omega 3 Suppliment pills. The little containers in the pic are my oatmeals all portioned out. All i do is add 3/4 cup of skim milk and stick in the fridge overnight and in the morning its done and i just grab it and eat, blend my smoothie together and go! its quick and painless. there are also my Kashi Cereals and a few of the kashi ziploc bags i can take them raw when i do a long walk or run for some energy just as is or grab a cup of milk at starbucks somewhere and add in for a quick snack. The bars are my diabetic Extend bars. I eat one everynight before bed to help manage blood sugar overnight! they are awesome and do the job!

  
  Member Comments About This Blog Post:

JUSTYNA7 10/17/2014 5:33PM

    Great planning and super on the budget! YOu will have that house with your luv sooner than later!

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DFOLKARD 10/5/2014 6:37PM

    WTG CS!

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TIME4DEE 10/5/2014 1:12PM

    emoticon

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STRONGNFIERCE 10/2/2014 9:16AM

    LOVE prepping and it looks like you have MASTEREd it for sure :)

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GOLFGMA 9/30/2014 6:59AM

    Planning ahead does make life easier and your plan looks great! emoticon

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PICKIE98 9/30/2014 6:35AM

    I do prep every Sunday and it is a relief and helps me so much. Thanks for sharing the pics!

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TENNISJIM 9/30/2014 6:02AM

    Awesome

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MM11113 9/30/2014 5:10AM

    I believe prep is the key. Looks like you do too!

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DAIZYSTARLITE 9/30/2014 2:31AM

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