Petru In-Home Fitness

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10/07/2022

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10/07/2022

Petru In-Home Fitness, a breath of fresh air.

02/02/2020

By Carol Measom (client):

Today's weight loss tip: Prep!

In the kitchen I am L-A-Z-Y. I hate to cook. So when it comes to eating, I will always want to take the easy way out. This can end up in unhealthy, fattening meal.

Last summer I was watching videos on Instagram by a fitness instructor on meal prep. I decided to try it and I was so glad I did. I had something ready to eat for the whole week, but only had to do a little work on Sunday to have it ready.

Basic guideline: If you can stick to 1,500 calories per day (500 per meal), you will lose weight (about one healthy pound per week) 2,000 calories per day is just maintaining your weight.

Remember this! It took a good 45 days before I was feeling like eating healthy became a habit for me. The first few weeks will feel like forever! But it's not going to be forever--I promise!

I kept this one thing in mind: There is eventually an end. But to do this, I had to make a meaningful change in my life for good. Instead of always eating whatever I want, I eat healthy most of the time, and then sometimes eat whatever I want.
But first GET TO THE GOAL!

Here's a good start. There are tons of videos out there to help you.

https://www.youtube.com/watch?v=U5GP-o6K3IQ

★ MY WEIGHT-LOSS MEAL PREP EBOOK: https://guides.liezljayne.com/mealprep/ ★ MY WEIGHT LOSS GUIDE & MEAL PLAN: http://guides.liezljayne.com/guides/ ★ FREE 3 D...

02/01/2020

By Carol Measom (client):

Today's weight loss tip: Your ability to lose is going to be largely what is in your head, not on your plate.

You can Mexican food and lose weight! During my journey, I was living in Mexico for months. I was eating Mexican food and I lost weight. I ate a lot of seafood--specifically lots of shrimp and fish tacos (grilled). Everything grilled.
You can eat chips. But count every one of them! I used to pull out how many I was going to allow myself and stick to that.

Asian: Generally it's a lot of carbs, salt, and sugar (in some cases). If you must, stick to fresh salads or sashimi. Stay away from rice and pasta–this stuff is your enemy!
Italian food: There can be a lot of oil and butter. Ask questions!

Steaks: You know why steaks and fajitas taste so good? Most of the time they have butter on them. When you go to a steak house or Mexifood place, specify "no butter". I promise you won't even miss it.

Eat what you want! Small amounts of any one thing are not our problem. Being accountable is a large part of our problem, eating easy-to-binge-on things like french fries, chips, or chocolate, etc. Wine = problem.

Count everything!

Get your head on straight! It's not going to be torture. You will just have to think differently. What your weight loss will do for your body is nothing compared to what it will do for your head. GO DO IT!

01/31/2020

By Carol Measom (client):

Today's weight loss info: What's the first thing they do at the doctor's office when you visit? They make you get on the scale. For you now, it should part of your journey.

While I'm working to get to my goal, I only get on the scale once a week. Once I'm at my "happy weight" I will weigh daily so I can keep a handle on maintaining.

A loss of 1 to 2 pounds per week will be typical. You'll probably find the first part of your weight will come off faster than that.

At one point, I was taking in such a small but healthy amount of calories, I quit counting my WW points.

I found that not weighing myself regularly kept me in denial of my weight gains. The final straw was after a long summer drive around the Northwest US one summer. Halfway through that trip, my stretchy clothes (the clothes I bought because I hated myself in everything) were not fitting. When I got back home I was at my heaviest weight ever. 170 lbs. THAT was my awakening.

5 months later, I was down 2 sizes and 36 pounds. Please don't let the number of pounds you want to lose intimidate you. The number doesn't matter. And I promise once you are fully committed you will not feel deprived. Eating healthy is not a punishment--it's a pleasure!

End game is this: You will look great, you will feel great, and you will be healthier. Boom!

01/30/2020

By Carol Measom (client):

Today's weight loss tip: Snack on something healthy before you go to dinner. It's ok to spoil your appetite a little. But make sure it's healthy and don't over indulge unless it's something with zero WW points.

I've shared most of the things that I did to move me through my weight loss journey. Some time after, I found some videos online about nutrition. It was really enlightening.

I also learned that some of the things I had eaten in the past were really the things that kept me hungry. I was a carb monster. I could have done with very little meat and lots of carbs on my plate. Oh, and pizza. Any kind. Frozen or delivered.

After I quit eating starches, I quit craving them. The same goes for sweets. Quit feeding the sugar monster.

FYI...

Artificial Sweeteners. Your body doesn't know what to do with this so it will store it as fat. Sugar is actually better for your body. Try eating and drinking things without sugar or artificial sweeteners. After a period of time, you may find you like the flavor better.

Margarine. Most of us think it's a healthy alternative to butter, but it's another one of those things that your body will store as fat. Butter is natural -- eat in moderation.

Diet Foods. Again, it's healthier to eat fresh than to eat packaged diet bars, or "low calorie" muffins, etc. Read your packaging. There are good health bars out there with limited ingredients and no added sugars. But read that sugar, protein and carb content. You want as much protein as possible.

Look, I'm not telling you it's happens overnight. It took me a good 45 days before I was not hungry so often. But changing the way you are eating, will make you naturally want to graze more, and for that you snack on something healthy.

These are all the things you've heard before, right? Of course. When people saw me for the first time after I had lost 2 dress sizes, they all wanted to know how I did it. My answer: "I did all the things people tell you to do that no one wants to do."

IF I CAN DO IT, YOU CAN DO IT!

01/29/2020

By Carol Measom (client):

Do you look at yourself in the mirror now and say:

"This is as good as I'm going to look."
"I'll never look as good as I did when I got married."
"I hate seeing myself in pictures."
"This is as good as it gets."

Well, let me tell you this one thing that if you take it to heart, it will change your life: If I can do it, YOU can do it.

I know. You're rolling your eyes. But I am telling you right now that the only thing that is different about me is that I lost my weight (36 pounds in 5 months) only because I made the decision to do it–and I wasn't going to give up. I had friends who had lost much more than that, and I knew if they did it, I could.

DO NOT listen to that little voice inside your head telling you that it's impossible to be that trim healthy person you once were. When I got to the end of my journey (losing), I was absolutely in the best shape of my life at 52 years old. I am still working out (though not as much as I was) and I still try to eat healthy. I changed my life forever–never to be overweight again! YOU CAN DO THIS.

01/28/2020

By Carol Measom (client):

Today's weight loss journey info:

Notice I am not calling this journey a "diet"? Diets are temporary. Your journey to lose weight should be a meaningful change for life, not a "diet plan". No, you don't have to eat perfect every day of your life. So don't tell yourself "I don't want to live like that". I've said all those things before and made all the same excuses. No one is asking you to eat dirt for goodness sake.

Eating healthy is really quite delicious and satisfying. It's only your mind that tells you to you've got to eat something fat a cheesy or sweet and gooey. Your body craves healthy food. That's why body builders have to eat so carefully–because it builds muscle.

Did you know that most health issues can be solved with diet and exercise? Before I lost my weight, I used to have occasional bouts of tummy problems. I called them stomach explosions...you get the idea. Once I started eating healthy, all of that went away completely. Now, even when I'm not on the healthiest of eating, I no longer have those stomach issues. EVER. I bet you could think of something you suffer from that could be solved with a healthy daily diet.
A healthy gut is just one side of affect of eating right. How would you like to get rid of overall bloating? When you eliminate those starches I've been telling you to avoid, you will eventually see that you are WAY less bloated and you just generally feel better. Even now my stiff aching fingers are much better.

Even after you get to your goal, if you will maintain a mostly healthy eating pattern, you will be amazed at how these good changes to your body will stay with you, even when you're not being perfect.

Here's what my trainer Michael Petru says are the 4 pillars of a healthy lifestyle:

1. Sleep - you can't be healthy if you don't have good sleep.
2. Hydration - very important!
3. Diet - eating healthy gets you everything!
4. Exercise - leads to a healthy heart. Even 20 minutes is better than none!

What are you waiting for? Let's go!

01/27/2020

By Carol Measom (client):

Today's weight loss tip: Use the internet

If you're trying to eat healthy, it's WAY easier if you are prepared. Last summer I found I was way more prone to eat a healthy dinner (my most difficult meal) if it were already prepared and in the fridge. So I started watching videos on what to make.

Some great things for prepped meals:

Seasoned ground turkey, brown rice, roasted veggies
Overnight oats with fruit..blah blah blah
(That's all that's coming to mind right now, but there's lots of things you can make that will keep well.)

Also use the internet to find out important info about healthy food, like what carbs are complex carbs, and what fats are good fats.

Find some of your own favorite bloggers or vloggers and they'll have great recipes coming at you faster than you can try them.

My husband and I are usually doing our own thing for dinner. He'll make something for himself and I mine, so it's easier to focus on my own eating and not eat the fattening things he may want to have.

We were doing Blue Apron meals for a long time. But those can be high in fat or sugar, so at times I would change the recipe a little by leaving out added sugar, or changing butter to olive oil, or sour cream to fat free plain yogurt.

FYI, if you like yogurt for a snack, I found I absolutely LOVE Siggi's. It's thick and creamy and really delicious. I eat their fruit yogurt for a snack or breakfast with additional whole fruit added, and I use their fat free plain yogurt as a sour cream substitute.

Be sure to compare nutritional value on packaged foods. Now the most important thing is that you like what you eat or you will not stick to the journey. But be sure to watch sugar and carbs on the label. You want lots of protein and lots of fiber–these two things are your friends.

WW makes all of this convenient because you can scan a barcode with your WW app and it will tell you the points. Easy peasy.

I'm keeping myself accountable here. I blew the weekend by eating healthy and then ruining it with my dinners. That would be ok if I weren't wanting to lose weight. But I need to get rid of that extra 10 and that's not going to do it. I'm back on the wagon today. So here we go! I'm going to make a trip to Kroger and stock up on fruit, veggies and meat. I have vacation coming up and I'm packing a swimsuit. I better get busy!

If you have some favorite healthy items or quick recipes, share them below!

Petru In-Home Fitness is Making America Look Great Again!

01/26/2020

By Carol Measom (client):

Today's weight loss tips:

You can eat out and stay on your journey. I know people who've done it and I've done it. Although I fell off the wagon last night already! So I'm not perfect you will see.

1. Plan ahead. If you know you're going out to dinner over the weekend and you will have some wine or a desert, you need to make the sacrifice for that all week long. Be super good all week and count those WW points. Count everything!

2. Check the online menu. Decide what you're having before you go. It will help you stay on track.

3. Ask Questions. Ask the waiter what they cook the dish with (butter, oil, etc.). Ask if you can substitute a salad for something fattening or starchy. Ask if they can steam that broccoli or asparagus instead of sautéing it. Get double veggies instead of a veggie and starch. NO STARCHES! I'm begging you! There's nothing good about starch.

4. Know the code words. Crispy means fried and probably breaded. Sautéed may mean lots of butter or oil. You can ask them to go easy on the oil. Smothered–don't even think about smothered.

5. Have fruit for desert if you must. But feeding the sugar monster only keeps him alive. Your body will stop craving so much sugar when you stop feeding the sugar monster.
My friend Patty and I have this saying when we're trying to lose weight, you have to "just get through the meal". Stop focusing on having something absolutely delicious and sinful every meal. If you will just get through your meal, 20 minutes later you won't be hungry and the fact that you didn't eat a piece of cake won't matter. But when you're pants are too big and you have to shop for new fun clothes, you will kick yourself for not getting on it sooner!

Now questions for you....have you made the decision? Do you mean it this time? What makes this time different? I was 170 lbs at my heaviest. I got down the 134 lbs in 5 months.
Here's some encouragement: You won't have to be super strict forever. I PROMISE. Your body will eventually be on a downward momentum and you will be able to have some cheats. When you reach your goal, you will be able to eat with balance. But what you will learn on this journey will be good habits that can sustain you forever.

Need help? Call Petru In-Home Fitness today for a free consultation.

01/25/2020

By Carol Measom (client):

Today's weight loss tips:

Starting Small: Can you make 30 minutes out of your day count for your weight loss?

Likely everyone who has ever tried to lose weight has either only made some slight changes and quit, or went full blown with a radical diet and exercise program and burned out quickly.

I knew when I started my journey, if I did some kind of huge change in eating and tried to do a strict exercise routine, I would not stick to it. After the first 45 days my pants were bagging and I was committed. I was away from home for the winter, and I felt I could at least give up 30 minutes to do the treadmill each day. That's what started the fitness part of my journey.

I did the 30 minutes and it of course was easy. As time progressed, I was having such success I started wondering what the hand weights would do for my arms. So I added that to my routine. Soon I was doing some time on the elliptical, and the weight machines. It's amazing what the results motivated me to do.

That winter my physique changed completely. I was wearing a bikini again, and I thought that ship had sailed. Girls, FYI once that fat goes and the muscle forms the cellulite starts to disappear. I bet you thought it was just age. Me too.
Just don't think about it. Just GO. Walk 30 minutes. Anyone can carve out 30 minutes somewhere.

So for a while now I have been using a personal trainer (Petru In-Home Fitness). It keeps me working out because I have an appointment I have to keep. I even ended up in his commercial giving my testimonial. Everything you saw in that TV ad is true. I was once 36 pounds overweight, borderline diabetic, and had high cholesterol.

My doc said I am a poster child for what happens when you eat right and exercise.

Two things: The diet will change your weight, the exercise with change your body. You will be surprised at how much you can do when you try. Now stop staring at the computer and go walk! When you get back, call Petru In-Home Fitness. They can help you reach your goals.

01/24/2020

By Carol Measom (client):

Today's weight loss tip:

Folks, I can't oversell Weight Watchers. It will help so much. Most of us are completely unaware of the fat and calories the things we eat and drink on a daily basis are adding to our lives (and our butts). It will help you get a grip on your diet. At one point during my journey, I was eating so little calories that I stopped having to count points. My body was not as hungry, I was eating so healthy, and the portions I was eating were much smaller. Do it! It's a great start. If you can't do Weight Watchers, download the Fitness Pal app.

But don't forget, Petru In-Home Fitness has certified, degreed professionals who can help you with your nutrition and your fitness plan. Call today!

01/23/2020

By Carol Measom (client):

Today's weight loss tips:

1. Eat before you're hungry.
2. Eat things that keep you from being hungry. More protein--No starches!

You must eat breakfast. Breakfast should be eaten as soon after you get up as possible.

Are you an emotional eater? If you are, you will have to find something else to fill that void. If it's a coping mechanism, checkout YouTube. There's TONS of good information there for free.

When I am eating healthy, I have a (HEALTHY) snack between meals--mid morning and mid afternoon. Eat a healthy protein or a piece of fruit. Protein is best because it sticks with you. This is SO important.

Eliminate all the starch you can from your diet. Bread and other starches cause you to be hungry. No bread, no pasta, no rice, and no potatoes!

Eating ahead of the hunger. Kind of like taking pain meds to stay ahead of the pain after surgery. It helps!

It's about keeping your metabolism going and your blood sugar level and steady. Starches fill you up but that wears off quickly. Eat LOTS of salad. As much as you can stand. It will keep you from eating sandwiches! Don't stress over the dressing. Just get it on the side so you can control how much goes on there. And don't forget to log points for everything you put in your mouth (Weight Watches). You will be surprised how it adds up. I'll post more about eating out tomorrow.

If you can't eliminate dairy (I can't), cut WAY back. It's one of the most fattening things you can eat. You can still get the taste of sour cream without a half cup on your dish.

Some great stuff to go:
Kind Bars (still my preference)
Boiled eggs
Individual packs of almonds
Mini protein tray

Put these in your bag and make sure you have something with you in case you are stuck somewhere and need a snack or meal without going to a drive thru.

And don't forget to call Petru In-Home Fitness!

01/22/2020

By Carol Measom (client):

Ok peeps. Today’s weight loss tips:

1. Make the decision. If you don’t start there all is lost. You have to be willing to change your life.

2. Diet is everything. You will not lose weight without a meaningful change in your diet.

3. Find a way of eating you can sustain forever. Quick weight loss shakes and radical diets that are difficult will not sustain you through life. Without a doubt I will say Weight Watchers is the best. It teaches you what to eat and you will remember it forever. No need for meetings. Download the app and USE IT. Pay the $’s. It’s totally worth it. It’s where I started.
4. Stop drinking alcohol every night. If you’re not willing to do that, this talk is over. Just continue to hate yourself and enjoy that wine. Seriously, what’s more important? Looking and feeling great and being happy with yourself or that vice? Just sayin’.

5. Stop making excuses. You will not have to be perfect. You will just need to get to your goal and when you do, you can then eat with a balance. Until then you have to TRY! Be honest, you haven’t tried that hard or you wouldn’t be reading this.

I made all the same excuses for years. I have 10 to get rid of now because I let my bad habits form again. So I’m there with you. It’s not going to be easy for me either. But it’s worth it.

More tomorrow.

01/21/2020

By Carol Measom (client):

It's a new year! Four years ago, I lost 36 pounds in 5 months. The first 45 days I lost 16 pounds without stepping foot in a gym or even walking for exercise. I learned so much by doing that journey, and have been able to keep most of weight off. I will never be overweight again.

You can do it too! If you want to know how I did it, Watch for my daily posts. I'm not selling anything. I just have some helpful tips if you need them. It's a new year---DO IT! You can! I have friends who have lost lots more than that. You will never regret getting into shape! And you will be surprised what you can accomplish.

I'll be posting my tips here each day. It's really simple stuff.

05/03/2019

As we enter our 12th year of service, Petru In-Home Fitness (formerly known as MichaelPetru.com) continues to help people reach their fitness goals day after day in the comfort and convenience of their home. We've had 12 straight years of growth servicing clients in Houston, Dallas and Austin and ou...