CoachBirgit

CoachBirgit This page is about Health, Wellness and Fitness! I share my experience in an effort to inspire

A great day for a mountain hike!
04/02/2023

A great day for a mountain hike!

Loosing weight takes effort! What I do (with my doctor’s permission):While loosing weight: Cut carbs to about 50 grams p...
04/02/2023

Loosing weight takes effort!

What I do (with my doctor’s permission):

While loosing weight: Cut carbs to about 50 grams per day. This eliminates foods I normally would eat, such as fruit, yogurt, beans, potatoes, carrots, bread and more!
I track what I eat on Fitbit, so I am sure to keep a 700-1000 calorie deficit daily.

I take breaks from eating like this about once per month. I was off plan from December till now, and am back at it to loose the last bit.

I exercise 6 days per week, combining strength training and cardio.

Here is my regular workout schedule.
Monday- Barre (45min), Zumba (1hr)
Tuesday-Zumba (1hr)
Wednesday- Strength (30min) Kaliente (1hr)
Thursday (rest)
Friday-Strength (30min), Kaliente (1hr)
Saturday-Zumba
Sunday-Mountain hiking (2-4 hours = 4-7 miles)

I don’t have to do this forever, but I do have to do it to lose weight.

Pic is from a hike near Laueterbrunne, Switzerland in March 2023.

04/02/2023

30 lbs down since September

What a difference a decision can make!

I have reached 200 followers! Thank you for your continued support. I could not have done it without each of you. 🙏🤗🎉
04/02/2023

I have reached 200 followers! Thank you for your continued support. I could not have done it without each of you. 🙏🤗🎉

This is the curry my daughter made with the $1.99 veggie tray. She added a couple of cooked chicken breast to it, otherw...
01/16/2023

This is the curry my daughter made with the $1.99 veggie tray. She added a couple of cooked chicken breast to it, otherwise just the ingredients you see below. Warning- It was very spicy, so if you don’t care for spicy food, use a milder curry paste. Serve as is, or over 1/3 cup brown rice.

Hiking is a great exercise! Muscles used for hiking include glutes, hamstrings, quads, calves and more! Abs are also eng...
01/16/2023

Hiking is a great exercise! Muscles used for hiking include glutes, hamstrings, quads, calves and more! Abs are also engaged to stabilize. I use hiking poles, which adds some muscle work to the arms and core as well! Hiking can also be a cardio workout! - especially on the uphill stretches. Above and beyond all of those benefits- if you hike you see our beautiful nature from a different angle! (I think the 1k calories burned is a little more than actual).
Do you hike? If so, do you prefer mountain tops or waterfalls? Add a picture in your comment from your favorite hike.

First hike of the year!
01/08/2023

First hike of the year!

Update: I am healing well, and have been cleared to go back to exercising! I just have to ease back in. That means less ...
01/07/2023

Update: I am healing well, and have been cleared to go back to exercising! I just have to ease back in. That means less intensity, less jumping than I normally do, and I may have to modify some exercises the first week back at it. I completed one dance fitness class yesterday and it felt great! I will go to Barre on Monday! 🩰💃. When you make exercise part of your day to day activity and you make friends at the gym, you realize how much it means to you when you can’t go! 😔 Thank you to my friends and instructors for checking in on me, for bringing dinner, for treating me to lunch and for getting me out of the house, while I couldn’t go to the gym. 💗 Of course thank you to my husband and daughter for taking great care of me! I feel so much better now! 😍

Meal prep idea: Skewers with teriyaki glaze. These will be served over 1/3 cup of brown rice or quinoa or perhaps just l...
01/07/2023

Meal prep idea: Skewers with teriyaki glaze. These will be served over 1/3 cup of brown rice or quinoa or perhaps just like this.

A good deal! $1.99 for this large veggie tray. We will use them in a yellow curry dish with chicken breast. More to come...
01/07/2023

A good deal! $1.99 for this large veggie tray. We will use them in a yellow curry dish with chicken breast. More to come on how to make it.

Easy meal prep! Butternut squash and two different kinds of sweet potatoes. I eat them as main part of a dish, sides or ...
01/07/2023

Easy meal prep! Butternut squash and two different kinds of sweet potatoes. I eat them as main part of a dish, sides or I add them to soups as fillers. The Asian sweet potatoes are good just as a snack too.

Meal prep idea: Roasted roots! These are sweet potatoes and beets, cubed and tossed in some olive oil, salt and I added ...
01/03/2023

Meal prep idea: Roasted roots! These are sweet potatoes and beets, cubed and tossed in some olive oil, salt and I added a bit of pepper before putting them in the oven. I like them to still have a little crunch so I only bake them at 350F for 25min. After 15 min I turn them.
These can be added to soup, served as a dish, or can be a sweet snack in between meals. Enjoy!! 🍠

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Seneca Rocks, WV

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