Getting Started: Learn in Layers & Progressive Programs

I regularly get asked “How did you get in shape? Where do I start?” I respond honestly: It wasn’t one exercise program, one “diet”, or one anything! I learned in layers and developed progressively over a 1.5-2 year period (and I’m still learning and progressing).

I'm now thrilled to be helping others get started with online training & challenges, so be sure to check those out here!

So in this post I’m peeling back each layer of my progress to provide you with the approach I took as well as the day-by-day meal and exercise programs that I used to become my healthiest, happiest and best self.

​STEP 1: START! “Persistence is BETTER than Perfection!”

You will never have it all figured out, there is never a "perfect time" or "perfect program". Start now with small steps and keep moving forward. A true light-bulb moment for me was when I let go of my “8 weeks to a bikini body” mentality. REAL health & fitness is FOREVER. No shortcuts no magic diet shakes. Your shape will last a lifetime if you relearn about food and progressively work on your exercise.

Food

In the summer of 2010, I got my hands on Tosca Reno’s Eat Clean Diet book and completely relearned about nutrition and food. Prior to that I was a diet food junkie and had no knowledge beyond what food marketers told me what products and "foods" would help me lose weight & get skinny (Slimfast, Special K, Diet Coke, low fat mania etc.) I kept failing at losing weight because I was so hungry and had no energy, so I just “cheated” and then abandoned that approach to dieting.

The common sense approach to Clean Eating helped me shed 30lbs post-baby and I’ve maintained that weight loss and even stayed “photo shoot ready” for over 2 years.

Exercise

I certainly didn’t walk into a gym, muscle up next to the guys in the co-ed weight room to KILL IT in a weight lifting session (though I do now!).

I started by walking and pushing baby in his stroller. Then I got a jogging stroller, then some resistance bands to workout in my living room. I got a gym membership, but initially stuck to the women’s only side (for months) before I had JUST enough confidence to try the co-ed weight room.

​STEP 2: PROGRESSIVE DAY-BY-DAY PROGRAMS 6 MONTHS FREE! "ALL" you have to do is the hard work :)

Layer 1: 30-day Body Weight & Clean Eating Program (Oxygen Magazine) >> Link Here​ -at home, no equipment required (no excuses!) -focus on making small daily changes -commit to following the nutrition 70-80% of the time

Layer 2: 30-day Resistance Band & Clean Eating Program (Oxygen Magazine) >> Link Here​ -at home, only need an inexpensive resistance band -focus 100% on nutrition this month, pay attention to how you feel after 2-3 weeks. You will LOVE

how you feel!!!

Layer 3: 30-Day Introductory Weight Training & Clean Eating Program (Oxygen Magazine) >> Link Here​ -at home or gym-based (will need some dumbbells) -Work at developing a new habit of avoiding sugar wherever possible (sauces, drinks, yogurts, etc.). Read the labels and anything more than 2g of sugar is likely from added sugar! Sugar is put in so many things and called many difference names (sucrose, fructose, sugar, syrup & lots more). Recent studies have shown sugar is addicting and wreaks havoc on your health. Pay attention to how you feel after a few days of avoiding/limiting sugar, then notice how you feel after a sugary treat. Ick!

Layer 4: 12-Week Take It To the Next Level! (Jamie Eason LiveFit Trainer) > Link Here​​ -gym-based weight training focused (day-by-day) with meal program -Be a student again over the next 12-weeks! Read the articles, watch the videos and ask questions (you can email me at erica@sisinshape.com). -I used this program to prepare for my 1st bikini competition. I saw little results for the first two months, but let me tell you, by the end of the 3rd month, I stood proud as can be on the stage 18 months post-baby looking better than I had BEFORE having a baby!

STEP 3: LEARN & KEEP LEARNING! Don’t be on a “program” be on a “journey”! I can’t emphacize enough the importance of learning throughout this process (and never stop learning). Relearn about eating and exercise. Most of us have been brainwashed with misconceptions perpetuated by those with commercial interests.

Be patient with yourself and your body.

xoxo Your Sister In Shape

#nutrition #meal #mealplan #workout