Monday, February 9, 2015

Pushing Through a Plateau

Happy Monday!

So Friday, I took off work and took the hubs on a surprise ski trip for his birthday. He had never been skiing but has always wanted to try it. There is a place in Weston Missouri Snow Creek that has some basic trails and they also offer tubing! It was a great deal, between lift tickets and full rentals it cost $130 for the both of us. I had been budgeting for it and also got my quarterly bonus a couple weeks ago that made it all possible. For being in Missouri, and having manufactured snow, it was so much freaking fun. Ty has already started nagging me to go back. If your in the area and looking for a fun day trip, I highly recommend it!! I'm really just proud that I never fell this time and taught him how to ski...he fell a few times and it was hilarious! (Yes I helped him up!)

So anyways..

Displaying image.jpegI bet you're noticing that my posts are erratic- here's why... When I got back into the groove of blogging at the beginning of the year I decided I wanted to make my posts more for quality (sometimes I just don't have much to say...SHOCKER :) )than anything and it is also here for me to be accountable too. Yes I am still in my 12 week challenge, yesterday was check in for week 4, at week 6 I will have progress pictures of the hub and I, our new body composition numbers and inches so far. but here is a bit of a progress check in for you...

I'm really noticing changes in my arms/back and I can finally see little tiny microscopic baby abs forming..at least the top two . They are very welcome to bring their friends for a 6 pack attack- Someday!

But the main thing I came to talk about today was Plateaus. We all hit them and we all hate them. I experienced many of them and have my weight stuck again. It is a struggle, but that also means you need to reevaluate yourself. They are going to happen and there is no avoiding them at some point. Just like everything and everyone, our bodies get complacent in what they are doing and the intensity gets taken down a notch.


Let's hit the Plateau check list..

* Are you eating enough calories to support your activity level??

*Are you eating back all the calories you burn? (this can be a devil in a sundress, you think you are fine to have that extra whatever because you worked out but they don't balance and then you are over on your intake)

*Are you doing cardio?? (Strength training is great and I love every minute of it, but it doesn't burn the calories they way cardio does. A great workout includes both!)

*Are you being consistent? Are you really giving it your all? Can you up the weight, increase your speed, clean up your cheats?

*Are your cheat meals turning to cheat days?

*Are you getting enough sleep?

*Are you stressed out?

*Are you eating enough Protein?

*Are you snacking and not counting it?


Don't worry, if any of those struck home, because it is all fixable!!! You got a little off track all is good and will be good. You just have to re gear up and get out there and kick some ass.

*Take measurements, muscle out weighs fat, so maybe you lost a few pounds and now muscle fills their spot. 

*Progress Pictures, show yourself the changes that happen and let yourself be reminded of why you started.

*Up your calories 

*Track every single thing you eat

*Drink more water

*Relax!! Try yoga to unwind and tone your body

*Sleep more

*Try new workouts

*Be patient. This is the most important one. Keep working hard and doing your best and the plateau will fade away. It is not forever (all though it  feels that way)! Find a friend or an accountability partner to help get you fired up again!



What did you do this weekend? How do you get  through plateau's?

-J

Monday, January 26, 2015

She Blinded Me With Science


It really isn't I just love Weird Science and felt the need to reference it...

But anyways, Happy Monday!

As I'm writing this I'm stuffing my face with oatmeal with peanut butter, cinnamon toast crunch protein powder and honey and I have a huge day of eating ahead of me. I eat about every 2.5 hours and I consume between 1500-1700 calories a day.

DAMN.


Yeah that may sound like a lot and yes you are most likely going to catch me eating during the day. I keep everything in my Six Pack Bag, people will turn their heads at the cost, but I paid $70 for it over a year ago and literally use it each day I work or am traveling for the day and don't want to eat out. It has been a great investment. They always say you should invest the most money on items you use daily. Back to eating... so I eat a lot yes, but it is very good for you! You should be eating 5-6 small meals a day. I eat breakfast, snack, lunch, snack, dinner, and a bedtime snack. This way your body stays full and your metabolism stays spiked. When it comes to how I eat I follow If It Fits Your Macros or IIFYM for short. Now I know it can be complicated and I know and have seen people struggling to figure it out and giving up when it goes tough, but don't!! It is a science almost, like a weird guesstimate and putting stuff together and then taking some away. I've been teaching my husband about it and it is rough and he has gotten frustrated. He has gotten mad, he has complained about tracking his food, but he has also lost 9.5lbs and when he found that out, suddenly the tracking and time wasn't that bad after all.


I know there are other out there who are having trouble getting your macros and the process down. So I thought today we would really get into that and I can help you make sure you have all the tools you need to do so.

First you have to get your macros, Macro Calculator at IIFYM is the one I used. Then head over to My Fitness Pal and go HERE to set your custom macros into your tracker. You can't always get them dead on but you can come close and that is what you are aiming for.

Now those are the basics of getting the macros and the way to track them. Now how many out there are going huh?? I was and still do sometimes! 

Check out this article By Micheal Matthews at Muscle for Life it totally helps you to be able to understand the what the how and why.

The other issue I have and I see others having is how to build meals.

I base each of my meals/snack with a protein source. This is important and easier than you think. 

Protein sources can include:
Egg Whites
Tofu
Chicken Breast
Lean Beef/Turkey 
Fish
Protein Powder
Cottage Cheese
Greek Yogurts
Turkey Pepperoni

Next add in your carbs, yes carbs are usually viewed as no no's but in the right amounts these are going to give you your sustainable energy for the day.
Complex Carbs can include:
Non Instant Oatmeal
Cream Of Wheat
Brown Rice
Quinoa 
Sweet Potatoes 
Black Beans
Green Beans
Whole Grain Bread
Corn Tortilla's

Most fruits and vegetables fall into the carb category so try not to go over board on them. While they can be low calorie and good for you they are all carbs. Just be mindful of them.

Do try to avoid certain cereals, pastries, most chips and crackers, white bread, sugary candy, and baked goods.

Last but not least is fats.
Good fats can come from:
nuts
seeds
pils
avocado


So and example of each meal for me and what I do is this:

Breakfast  - 2 pieces whole grain toast, 1 piece fat free cheese, 1 turkey sausage patty, 1/2 cup egg whites and a greek yogurt.

Protein Pancakes and scrambled egg whites


Snacks- Turkey Pepperoni and light string cheese

Greek Yogurt and sugar free chocolate chips

Quest Bar or other protein bar

Cottage cheese and grapefruit

Lunch/Dinners - 4-6 oz chicken or turkey, 1/2 cup cottage cheese, Brussels sprouts/asparagus/sweet potato or green beans and will follow with a yogurt.

Low carb tortilla with tomato paste, turkey pepperoni, fat free mozzarella, some veggies and a side salad with low fat dressing and some shredded chicken

whole wheat pasta with shredded chicken, fat free cottage cheese, low cal marinara sauce and a side salad 

corn taco shells with lots of shredded chicken, fat free re-fried beans and Campbells fiesta nacho cheese (no milk added) You can also use low carb tortillas and make a quesadilla.

Desserts - greek yogurt, chocolate chips, fat free cool whip, protein powder and peanut butter mixed together

That is my all time favorite dessert, based on my macros I have left I might leave out certain ingredients some days.


So here was a whole lotta information to throw at you this early on a Monday, but I really hope this will help you make the most of your calories and utilize flexible dieting!

Anything exciting happen this weekend or have coming up this week?
We were bored with out football to watch and it was super windy and rained a bit so we found ourselves doing random things around the house and being kinda lazy...

-J


  

Friday, January 23, 2015

Stay Hungry.



Whoop it's Fridayy!!
I've got a weekend with some light shopping, house cleaning and the normal, gosh my life is so exciting. 
Sigh.

So I feel like it's time for some good ole real talk. We are well into the month of January, just about February and this is the time when people start to lose motivation, they lose sight of the goal and they probably are discouraged for some reason. Weight-loss, toning up, getting healthier, or cleaning up your diet- whatever it may be is not freaking easy. It all takes work, dedication and time. Time is what we all forget to figure in. This all came to my mind yesterday when my husband, who is down 4.7lbs in two weeks, was upset because the scale wasn't moving as fast as he wanted it to be.  These things take time, do not, I repeat DO NOT throw in the towel because things are moving as fast as you wanted. If I had it my way I'd look like Dana Linn Bailey right now BUT it takes time. I also haven't been as strict and diligent as I needed to be the last year. Could I look like her someday? Yeah, but not as tan or as pretty though. It takes dedication,effort and to keep motivation. I have managed to keep the majority of my motivation by being able to at least maintain the majority of my weight-loss, which is pretty nice actually. After a million speeches he finally agreed to not give up and to keep trying.

Are you to the point were your motivation is dwindling? Are you having troubles ? Have you already given up?

STOP

Stop all that doubt, forget it all and follow along with me right now. We are going to get you out of the rut and back on track right this instant.

Why'd you stop/want to stop?
 
Is it to hard? - modify it til you get stronger but do not quit. There is absolutely nothing wrong with having to modify a move to be successful at it what matters most is you are trying and that's the most satisfying feeling.

You don't have time? - Schedule for it. Plan your day, I keep my self in check with a planner, I write down all the things that I have to do and want to do that day and then magically it is easier. I find myself less likely to screw around doing nonsense crap until after I have already accomplished everything I wanted too. I usually end up with a good solid hour of pinterest surfing and TV watching.

 Remind yourself of that feeling you get while working out and right after a workout when you feel  like you are freaking queen of it all and you feel like a total badass.


Make goals. All sorts of goals. Make a master goal with mini check point goals along the way, and each of those mini goals should have a reward too. Whether it is a facial or a new top or whatever let yourself enjoy the success of each and every milestone along the journey.

Like everything in life we have the opposite of rewards. When needed discipline yourself. SO you slipped up one day and went crazy on food. It happens your not perfect, I'm not perfect, crap happens. Make it a goal to be on point eating wise for the next 3 days with out extras and give yourself an extra 20 minutes working out. Whatever it may be just compensate for it, you do not have to punish yourself just find a reasonable way to make it a wash.

Get a friend, partner to help make you accountable. You will lean on each other and support each other which is what you need. Right now I workout with a friend from work. We sit next to each other so we talk workouts on and off  all day, we workout together and when one doesn't feel like going that night the other talks them into it. I sit with a fellow workout addict at lunch, we talk healthy food ideas and keep each other from going to the vending machine. I also text my girl Tatum and we keep each other pumped for workouts and this healthy lifestyle we love/hate so much!

Do you need a trainer to help you? Get one. Need a workout plan? Look one up, ask someone else that works out to help you. But keep in mind workouts work differently for each person, so don't be afraid to tweak it. Hell email me and I'll help you figure things out and help find your direction, and I'm free :)

Whatever you do please just don't quit. There were so many times that I wanted to quit in the beginning, I told myself it was just easier to be overweight and unhealthy. I tried to convince my self that I wasn't THAT unhappy with my weight. Then I would cry, because I was unhappy and I was frustrated, I was angry that I wanted to quit, I was angry that it was so hard, I hated that it took so long and that I was putting in so much effort and not seeing the results. It sucked, it was hard but it was glorious, it was rewarding. I was able to experience small goals each step of the way. The fact that finally the work was paying off restored my faith in my decision to do it all. I do not for one single second regret this journey I choose. Yes some days I still don't want to workout and want to eat a large pizza and a gallon of Mountain Dew, but I don't or I have it in moderation. It just isn't worth the rewards I have already reaped.  So stay motivated, take pictures, take measurements, take the comparisons, stay on top of it. When you feel down and like quitting, remember why you started. That awful hurt you felt after the first day? Do you want to quit and have to feel that again- HELL NO. Ain't nobody got time for that. Keep going, you are your worst critic so prove to yourself how awesome you are. If you need help ask someone, if you need support, ask. Do not be afraid to ask or to join a group. Every single champion was once a contender with a dream. Do not be scared to dream a little bigger and most importantly stay hungry for that goal.



-J