#19

Here’s my advice, based on what worked for me: Pick smaller things to change. If you try and change too much at once, it can be overwhelming. Don’t try and diet + exercise, just diet or just exercise for now. With your diet, try making a smaller change--maybe cut back on fast food or sugary snacks or whatever your vice is. 

For me, when I started losing weight, I started with exercise and then worked on my diet. Finding a fun exercise activity (roller derby) that was regular and consistent (2-3 times per week) with other people (to motivate me) was super crucial to me getting out of the house and getting my body on a good eating & sleeping schedule. That made diet easier to work on--when I wasn’t sleeping all day, I could plan breakfast, lunch, and dinner and eat them at good times. 

:)

I typically make a high protein shake using greek yoghurt and fruits, but I have also used chocolate protein powder with oats and banana and peanut butter (though I usually use this shake after workouts). 

My boyfriend drinks a shake for breakfast every morning, and I just turned my roommate on to making shakes for breakfast as well.

I would just say–many body building protein powders have lots of protein and minimal carbs, so you might feel like you are dragging if you don’t add in some carbs (that’s why I blend in a banana). 

And then some companies actually make meal replacer shakes that you can buy pre-made, but just check to make sure you are getting one with a nutritional profile that is right for you & your goals!

So here’s my favorite right now: 

1 scoop of chocolate or chocolate peanut butter protein powder (I think Body Fortress is a decent brand, and available at Wal-Mart) milk/water/almond milk, whatever you like, about a cup (depends on how thick you like it) 1 very ripe banana 2-3 tbsp of PB2 powder (or PB to taste from any other peanut butter source you want, I like PB2 because there’s no added sugar) 1/4 cup of oats 3-4 ice cubes

add more of anything to change consistency and flavor--it’s super yummy! :)

could also go the route of plain banana and vanilla protein powder, or like peach, banana, & vanilla for a peaches and cream theme--honestly, just whatever floats your boat! blend in chia seeds for added fiber too--but I think the oats do the trick. 

I typically make a high protein shake using greek yoghurt and fruits, but I have also used chocolate protein powder with oats and banana and peanut butter (though I usually use this shake after workouts). 

My boyfriend drinks a shake for breakfast every morning, and I just turned my roommate on to making shakes for breakfast as well.

I would just say--many body building protein powders have lots of protein and minimal carbs, so you might feel like you are dragging if you don’t add in some carbs (that’s why I blend in a banana). 

And then some companies actually make meal replacer shakes that you can buy pre-made, but just check to make sure you are getting one with a nutritional profile that is right for you & your goals!