Category Archives: Meal Planning

Daily Protein

One trick I learned at Greco with respect to keeping my weight in check was eating more protein. Or taking it as a supplement to my diet. As a woman, I hardly ever eat enough. It took reprogramming my brain to figure that out. Protein has a thermogenic quality. It burns more calories with its nutritional breakdown in your stomach. And, it’s used to build you, so best to eat higher quality protein.

If you can add just a few ounces of some kind of protein at every meal – cheese, cottage cheese, eggs, salmon, tuna, chicken, etc., and cut back a bit on the wheat or high sugar carbs, you’ll notice a difference. Especially at breakfast. I started back to taking a high quality protein shake (Greco brand) in the morning, and I no longer have the cravings that I had just a few weeks ago. It’s an organic whey protein from… New Zealand… But you can find high quality ones that are cheaper. Watch for filler ingredients and high carb counts. You want your protein to yield as much per scoop as possible to get the full benefit. Not all protein supplements are created equal.

The guys at FitShop or Popeyes are on hand to help you out.


There are no magic bullshit bullets in life… NONE

I don’t often talk about weight loss or food planning unless someone asks me or someone is being misinformed. It’s a very personal thing, for everyone. Those who know me well know that I used to weigh 220lbs, not that long ago really — just under 5 years ago — You can see the pictures. And, I was miserable because of it. I had a whole host of things wrong with me like high blood pressure, arthritis, strange pains, and I was probably close to being pre-Diabetic. That’s what this whole damn blog was about.

Food isn’t scary. Carbs, protein and fat aren’t scary. Food is just those ingredients smashed together into funny shapes. Those ingredients ultimately become you. Think about it like that. Pay attention to what you want to become.

If you are thinking about food, and losing weight… I beg of you. Do your homework, but please don’t be afraid of REAL food. The body is very adaptable. Remember, you gained the weight somehow… There are NO MAGIC BULLETS.

Any “system” that proclaims to change your life… is complete and total BULLSHIT, unless it involves exercise and proper nutrition. Even having gastric bypass. You still need to be cognizant of the food that travels over your lips. I can’t stress that enough. Rapid weight loss is rarely sustainable. For anyone, under any circumstance. The entire $6B dollar diet industry depends on duping you to make a buck… and I call bullshit.

Your body likes to stay in “stasis”. It doesn’t like to be disturbed and it will do everything and anything it has to, including cannibalizing your tissue, to keep alive. It’s also really efficient at storing extra calories for a rainy day or under periods of high stress. Look it up.

I don’t proclaim to have all the answers, I’m not an expert, and I don’t think what I did — the combination of Greco Lean&Fit, food planning and weight training — is the golden ticket for everyone either… It worked for me — I was at the right place in my life to make it happen. And, by God, I wanted it to happen.

It helped that I had an awesome trainer at Greco to help me out. But, Brad didn’t do the work for me. I achieved results, others who followed a similar plan, did not. My results were all me. You always know that you should be eating better, but until it’s on a sheet in front of you, it’s all hocus-pocus. “Yeah, yeah,” I said, “I eat fine.” Like hell I did. He knew I wasn’t telling the whole story.

I am encouraged though when my niece tells me that she got a very similar nutrition plan, just a few weeks ago, from a professional. Someone who does know. I attribute it to the fact that my plan made sense. It has to make sense, folks. If you could drink a powder every morning and call it a day for your nutrition, does that make fucking sense to you? C’mon!

I am at a point now, having really been away from the gym for close to 6 months, that I haven’t gained any significant amount of weight. At the most 10 lbs, and I’m currently sitting at 165.2 lbs. And, I still keep check periodically.

I am not afraid of the scale. It’s a guage as to where I’m at. I don’t get attached to what it tells me.

But, I also can’t eat the quantities I did when I was working out 3-4 times a week either. That’s simple math. I know how my body responds and when I need more or less of something. That’s it. That’s how it works for me now. If I have pizza, then, maybe I can’t eat a bagel. If I have a bowl of ice cream, then I don’t have a beer. And, any of my friends will tell you that I eat fairly normally.

Food isn’t scary. There are however a whole host of diet and weight loss products out there, that cost real money, that people buy into, that are scary. Why? Because can you honestly say that you are realistically going to take this product for the rest of your life? You might as well not shell out the money for the product and get the meds the doctor is going to give you. Same fucking difference. What’s the point in fooling yourself any longer?

I’ll end my rant now… but lastly…

Three things: Don’t be afraid of food, don’t buy into a system and do the work. You’ll be so much better off.

Two new PRs!

Back on my meal planning and so far it’s going really well.  Down 4lbs in about a week.  Not bad at all.

Hit two Personal Records today at the gym too!

1.  I did 65kg x2 on the Sumo deadlift.  Wasn’t sure I was going to make it, but there it was.  I was only able to do 1 a few weeks ago.  Everything just felt good today!

2.  I was able to do 5 sets of 6 shoulder presses at 22kg (missed the very last one of my last set of 6).  A few weeks ago, I couldn’t lift the 15kg bar over my head.

All in all, a pretty good day.

Some new goals….

So, I’ve decided that for May and June my new goal is to focus on doing more for me again and less about what’s going on out there….there are some interesting things happening, for sure, out there….more about that later, but I want to be able to do a full chinup by my 3 year Greco mark.  I know I can do it, I’ve reached other goals with focus, so now comes the challenge.  Back to the meal plan, back to Lean & Fit.  8 weeks.  I’m going to push myself from good to great!

When things are tired….

The time changed did more than screw up my sleep.  I was off tonight a bit at PT too.  Managed to push through some pushups and some pulldowns, but man, it was tough on the arms tonight.  Then I pushed it hard on the weighted squats (up to 50lbs tonight) and split squats.  I’ve been doing them for a few weeks now and it is getting easier and easier.  Doubled my split squat numbers, so that’s all good!

As I said, I’m back on my food stuff, but I have to say, the weekend festivities got the better of me.  Now I know what happens when I do that…and it’s just a matter of getting back on the wagon.  Over just 7 short days, I gained 6 lbs. That’s about a pound a day if you’re counting, but I think it all came at the latter part of the week/end.

Back on it tonight though.  Cooked me up some chicken to take for lunch this week and now making some sweet potatoes.  Yum in my tum.

Okay, I must be really tired.  Just not making good sense anymore. Night!

90lbs Deadlifts!!!

I wanted to stay off this a bit before I could announce some news!  I managed 85lb deadlifts last week, and then 90lbs tonight.  It was great.   5 sets even.  My form was a bit off during the last set was a bit off, but I think I managed it okay.  Doing more and more pushups from the floor or just above.

Hit some personal records on Monday night too for all the pulldowns and whatnot.  All in all, a good week.

After going back on the meal plan, I’m down 5 lbs in one week.  Good news on that front too!

Olympics and inspiration!

Wednesday night I was pretty tired after having watched the hockey game on Tuesday (CANADA WON!))  Wednesday night I did not go to the gym.  That’s okay.  I felt pretty low energy.  I needed to recupe.  I was able to get back tonight and work through some stuff.

Deadlifts are my great challenge.  It’s fun to push yourself to get them right.  Each lift, moving both your lower and upper body at the same time.  Doing it right actually takes lots of work, but that’s what I’m there for.  Work.  Love it.  Tonight I added some “micro-plates” – 2 lbs to my previous 80lbs, but I did that so I wouldn’t lose my form that I’m just starting to understand, and so I can still move forward with the weight.

I tell you what though, I’m not sure if it’s all the athletes at the Olympics or what, but I’m feeling inspired to do way more with my training.  Push further, go further.  Do more.  It makes me want to do my very best.

I was also the source of some inspiration this week too!  Had a conversation with a co-worker yesterday about training, nutrition, weight loss, setting health goals.  She asked if I wanted to join her in kettlebell training.  I explained what I did already and we had a good chat about it all.  She got inspired to get back into shape after seeing my before and after pictures.  It is always so cool to think that what I was able to do can show someone else that they can do it to.  She actually sent me an email today and thanked me.  Just awesome.  Looking forward to seeing where she takes it.

A great week.  More to come, I’m sure.  There always is.