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.


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
Chicken Breast
Lean Beef/Turkey 
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
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:

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...



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. 

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 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.


Monday, January 19, 2015

Gearing Up For a Monday

Yay it's Monday!
Can't you just feel the sarcasm radiating off of that sentence?

But for the most part I am actually, genuinely excited for today- well the later of today.  Not so much excitement in regards to that waking up early and going to work thing. Why can't work weeks be 4 days and weekends be 3? I feel that is a much better balance of time..

Back to excitement! I can actually return to working out today!! Last Monday I went to the chiropractor because I couldn't even touch me knee 's, the hub had to put my shoes on for me. Turned out I had an inflamed vertebrae and was a plain idiot and wasn't listening to my body. So Monday & Tuesday I rested, icing my back and taking ibuprofen, Wednesday I had a follow up and was released for light workouts - mostly cardio and upper body with no weights. I was told to keep icing and taking it easy the rest of the week, test the waters and I'd be able to (more than likely ) be back in full swing on Monday. I did some light easing into it workouts on Saturday, felt good, then yesterday I did a Jillian Micheal's workout full swing with no weights followed by a good icing, and felt great. I'm going to go at it tonight with caution tonight and followed by the ice pack again to make sure all is well. To further help this issue I am keeping up with more stretching and yoga. I also got a lovely new stability ball to take to work to give the economical chair a break and to use at home to help strengthen my core.

What do you do for your sore muscles?

Now lets talk food.

Mhmmm food.

It is not a secret I love pizza. My dream cheat meal or last meal would be a large pretzel stuffed crust chicken bacon ranch pizza with a medium pretzel stuffed crust chicken bacon ranch pizza flipped up side down and centered in the large and then the entire thing drizzled smothered in garlic butter sauce. Now that would be the pizza to end all pizza for me. Someday I will make that creation come true. Until then it is safe to say that pizza is my favorite cheat meal but I can't go completely unhealthy.. Saturday and Sunday I had the most killer hankering for pizza and I made it come true.

This was my BBQ Hawaiian Pizza
It's a Mama Mary's Thin and Crispy Crust with 1/4 cup Stubb's Spicy BBQ sauce,  1 Can kroger chicken breast, 1 cup fresh chopped pineapple, 2 sliced jalapenos and 2 slices Fat free american Cheese torn up. 

This was the West Mex Pizza,
Also based on a Mama Mary's thin crust, topped with 1 cup of fat free re-fried beans, 1 can Kroger Chicken breast, 2 servings shredded Turkey  Pepperoni, Spinach, and 1/2 cup Skim Mozzarella.

The mexi one was my "cheat" Cheat but they both fit my macro's and I stayed with in my goals and did workouts both days so the guilt was not felt at all.

What is your favorite cheat? Favorite pizza recipe?? 

Speaking of cheat meals, the hub has been going strong and is down 4.7 lbs since the 8th and he decided to have Mexican from the weirrrrdddd restaurant in Salina called Poncho's 24 hour Mexican... There were bug zappers around the doors and at the speaker they just say "1st window" after you say your order. But whatev's, I did try explaining that after eating non greasy items and on the healthier side that fast food could have diverse side effects. He gave me a "it wont affect me" look and rolled his eyes.  Home we went, he rushed in and dug in. I kid you not, 20 minutes later he is holding his stomach saying how much he regretted it and how it wasn't worth it and followed it all about 30 minutes later by throwing up. It did not agree with him one bit.Poncho's will not be a return visit for us...

For our challenge, we had weigh in on Sunday. It was tough since I only had three days of cardio and my video on Saturday. I was super careful with my food all week and managed to lose .2 lbs. I really just hoped not to gain too much, so that .2 was very welcomed. Ty on the other hand lost .7 lbs and his typical guy response was "that's it?". I tried to be positive and reminded him that was almost 5lbs in a week and a half, which in return I got this : "Pffffffsssst I should have lost like 15lbs by now this dieting thing is stupid" Welcome to my world hun.

If I rolled my eyes any harder at him they would of gotten stuck...

So cheers to week 2 of my challenge and to the fourth week of the New Year for every one out there starting the year fresh! Keep up the hard work, It will all pay off I promise! Even if it's not 15lbs in the first week, take anything as a positive and celebrate it!

Have a happy Monday Love's!!