Les Mills 21 Day Challenge

Today marks the day my sister-in-law and myself will be starting the Les Mills 21 Day Nutrition challenge. In short:

  • No Carbs or Fruit (it’s just 3 weeks get over it)
  • Palm size protein
  • 2 handfulls of veggies
  • 1 thumb oil
  • All of the above at every meal – 5 meals a day

So I made a special last supper last night of chicken pot pie from scratch and new potatoes. Gotta get my carb fix! The recipe was originally from the Pioneer Woman, but I found two blogs for the crust and filling that had GREAT directions, and to be honest I think it could have been a disaster without their step-by-step.

The overall product was delicious! I did forget all the seasonings (salt, pepper, thyme) but oh well. Still pretty durn good, so I can only imagine how good it will be when I remember all the ingredients.

picstitch

So I encourage you to try the 21-day challenge. It’s only 3 weeks, so what’s the problem? Plus, it’s a great way to work on meal prep!(my current downfall) and to put together a kick ass routine to get ready for… BIKINI SEASON!

Addicted to caffeine

While coffee is great, there comes a time every semester where it just doesn’t cut it and I find myself reaching for the hard stuff… you know… Sugar Free Red Bull. Try as I might every semester is the same – and I cave under the pressure caffeine addiction.

afa4e662709f11e2bc2222000a1f98f9_7

Obviously this has GOT TO STOP. It’s just not healthy and the last thing I want is to rely on some performance enhancing substance to be at my best… Has any one gone through caffeine withdrawal? NOT FUN. So stick with me for some ways I’m trying to improve my energy and ability to focus (besides working out)… I already do this every day – so if you don’t, now is the time to start. There is no excuse for not being able to get into the gym for at least 20 minutes a day.

Creating a Personalized Diet

Beginning a new health routine is not easy, and in my opinion it is just not realistic to take a plan and try and follow it to a T. Don’t be afraid to tweak a plan to fit your lifestyle! Otherwise you are simply setting yourself up for failure. This is a journey, and you will have plenty of time to tighten the reigns. So slow down, take a deep breath, and figure out what you want to accomplish and where you are going to start.

For me, the starting point was obvious. I LOVE Tosca Reno, and I especially love her Clean Diet principles. In my opinions, this “diet” is the only one that is realistic and straightforward in terms of what really needs to be done to get the body of your dreams, and for those of you on the fence, Reno’s books are great when it comes to breaking things down and making the information easy to swallow. That being said, while I want results and I want them fast, I would much rather take things one step at a time and minimize my potential for failure. So instead of going clean cold turkey, I started to look at specific areas I could change focusing on continual growth.

Where this process has helped the most is when it comes to my boyfriend, who works out religiously, has amazing genetics (no one in his family ages past 50), but also survives on carbs and soda. So our first deal?

Breakfast. Every. Single. Day.

I make breakfast when I don’t have to teach TRX at 5:30 AM, and we fend for ourselves on the days that I do. It doesn’t have to be complicated, and in reality you will be more likely to stick with it if you keep it simple. Start with something you like, and gradually make things healthier. For example… our breakfasts started out roughly like this (480 calories).

Whole Wheat Bread with Summer Sausage and 2 Eggs

Whole Wheat Bread with Summer Sausage and 2 Eggs

And then became this (420 calories).

Sprouted Grain Ezekiel English Muffin with 1.5 Eggs, Chopped Green Pepper, and Chorizo

Sprouted Grain Ezekiel English Muffin with 1.5 Eggs, Chopped Green Pepper, and Chorizo

And we are both now down to half an Ezekiel with more veggies, 1.5 eggs each and no meat (230 calories!)…extremely satisfying!

Coming Clean

Photo on 1-27-13 at 10.57 AM #3

Over the holidays I read this book and ate it up. HA I’ve been a fan of Tosco Reno for awhile and had yet to read one of her books, and I have to say this, it is THE BEST guide for getting your eating habits in line. This book is specifically aimed for those of us who are struggling with losing those final 10-15 lbs.

This plan breaks clean eating down into an easy 4 week plan. The keyword here however is plan. The key to being successful with this change, and any diet and fitness plan in general, is planning. So instead of jumping into the deep end without swimming lessons, I have been taking the time to create my own clean eating regimen I can easily follow and slowly tweak to become more strict.

So first things first, get everything together.

  • Cooler for my car (Don’t need this yet – its been super cold)
  • Water bottle (I lost mine and my water consumption has suffered for it – lame- I know)
  • Snacks and week 1 supply of food
  • Set of tupperware

*Plus, I’m really hoping this will help me to control my grocery budget.

Being MIA

fa1043f6649511e2a73f22000a9e28ad_7

Ok ok. I’ve been MIA since, school started. First real semester of Nursing classes. I would say I’m extremely overwhelmed, but I’ve found that if you just accept the feeling of being overwhelmed all the time, it becomes a little bit of a fire under your butt spurring you on. That way, no meltdowns, just consistent ass kicking, and a much much clearer head.

And these two weeks, that’s just what I’ve been doing, focusing on keeping a clear head, and being consistent. So I apologize for not being as consistent as I would like here, but wouldn’t you agree that it is vital to establish a good baseline? And you know what?

I’ve lost 3 lbs in 2 weeks. Right on track. By eating breakfast and having my shit together. There were days where I buckled and Clarke and I got some ice cream and ate more than necessary, but you know what? The next day was better. Every day is a chance to improve what you didn’t like from yesterday.

202802789441274621_xf3dZ0oU_c

Weekend in DC

This past weekend was my last weekend before classes start (Today!) so Clarke Kent (my boyfriend) and I went to DC to relax, go to the motorcycle convention, and get his Spanish passport (he was born there).

87c93c02574411e2976e22000a1fbc8d_7

f13e50ec578411e2adfe22000a1fbd6c_7d40d534a582b11e2a2f822000a1f97e4_7d34524f2580211e2890322000a9e48f1_7

Creating a Successful Resolution

8102e840542511e2a15422000a9f19a4_6What is it you want to change or improve upon? Every January gyms, grocery stores, etc. are bombarded with big-eyed resolutioners eager for a fresh start, a new beginning. Anything is possible those first weeks of the year, and it is up to you to capitalize on this wonderful opportunity. It should not inevitably lead to failure, especially if done properly.

I’m sure you have a vision of how you want yourself to be. Your perfect version of yourself; visually, personality, character, skills, education, you name it… I know I do (That’s why I started this blog, to hold me accountable). With that vision in mind, we have the goal, it is up to us to create the means. This means to an end is what gets us in trouble… we aren’t stupid, most of the times the steps to accomplish our goals are quite easy. Then again, easier said than done.

When we know our ultimate goal it’s easy to get overwhelmed and to… you guessed it… FAIL.

However if you start by picturing your outcome, you may then create stages for which you may accomplish your vision, once and for all. Regardless of what your goals are, it is ultimately the small steps you take along the way, including when you falter, which make you successful.

If this is the success you seek, then your steps should be as follows:

  1. Figure out where you want to be one year from now. Visualize it, now write it down.
  2. Ask yourself, “Is this realistic?” If not, go back to the drawing table.
  3. Create a month-by-month plan.
  4. Create weekly goals for the first 3 months (it takes 90 days for a habit to become routine)
  5. Create rewards.
  6. Create challenges (just for fun and to push yourself)

*Remember, a New Year’s Resolution is meant to carry you through the year, so that 365 days from now you will be a better person, with better will power.

Other great sites for resolution help: ZenHabits

Diet Overhaul, One Meal at a Time

So you may know from reading the about section that I am a very active person, who one may think can get away with eating anything they want, but unfortunately that is far, far from the truth. My diet is my downfall. I have always struggled with my weight. Anything shows quickly, and I have struggled with being the biggest girl on the team more often than not. Now, that being said, I have never been FAT, but I have always had some jiggle to my middle, and I want nothing more to have flat abs (me and everyone else right?). So this time without rushing to jump off the deep end with some diet, I have created my own plan to tackle one trouble spot at a time and to slowly, and permanently clean up my lifestyle… and hopefully find a six pack on the way.

I have no specific goal in mind. Just to get my body to reach it’s full potential by cracking one bad habit at a time. Starting with individual meals and graduating to diet planning and maintenance.

The first “phase” of my new beginning will be training myself to improve my diet. Starting with breakfast and going from there. A big part of this plan is keeping track of my overall caloric intake (myfitness pal) every day. That being said, for the first 2 weeks if you are doing this along with me, do not drive yourself nuts on your total calories everyday. Just focus on getting in the habit of recording your meals and eating a balanced breakfast EVERY SINGLE DAY. After that you will be able to logically see where you personally can make improvements… And if you are like me you will definitely be able to determine what is and is NOT worth the calories.

Beginning Stats:

  • Height: 5’8″
  • CW: 145
  • %BF: 24
  • GW1: 135

This Week’s Workouts

edf31f984baf11e28b4622000a9e2975_7

It feels so good for the semester to be over and to finally have a consistent workout schedule again! During the semester my classes and clients keep me bouncing all over the place. Break is my time to hit the reset button and to start putting in place a routine I can follow through the next semester… More importantly, break is also a time to punish myself for slacking off during exam week and to get out my frustrations and insecurities (I feel fat from making eating so much carrot cake).

So last Friday I volunteered (what was I thinking??) to teach 2 more Body Pump classes on top of my other 3 classes (TRX and Pump). Needless to say Saturday was my rest day, and Sunday I took things easy by doing 30 minutes of cardio and teaching another TRX class.

 

The Rest of the week was as follows…

Monday: 30 minutes cardio and going through some BP tracks

Tuesday: Cardio Strength Class @ 6AM (1:30 min Cardio/ 45 sec Strength for 1 hr), and 30 min on the elliptical followed by teaching a TRX class in the evening.

Wednesday: 5:45 AM TRX class followed by Sprints and Circuit Training (abs, hammies, and back) with a friend.

Thursday: Early AM Sprints and Circuit Training with friend (triceps, biceps, and quads), mid day TRX teach, and PM Body Pump teach

Friday: Early AM TRX, AM BodyPump, followed by a beginner TRX class.

Here is a sample of one of our sprint workouts, we typical follow with 30 minutes in the weight room and 30 minutes steady state cardio.

Sprint Workout (Basketball Court) 32 Rounds – no rest, go immediately from set to set!

  • Sprint Down x 8 (odd #s backwards job back, even #s side shuffle)
  • 45 sec. plated V ups, 45 sec. opposite hand to toe touch
  • Sprint down x 8 (walk back) on last sprint, sprint back
  • 1 minute jumping jacks + previous ab set.
  • Sprint Down x 8 (odd #s backwards job back, even #s side shuffle)
  • 1 minute jacks + previous ab set
  • Sprint down x 8 (walk back odd, on even high knees) on last sprint, sprint back
  • 1 minute jacks + previous ab set

*photo of our TRX studio