New Chapter, New Blog

As I've entered into a new chapter in my life within the last year, I've moved to a new blog address. Please feel free to follow me there at http://amandafitness.blogspot.com. Thanks!

Mental Progress

Getting back into the groove proved a little more challenging for my mind than I'd thought.  After going back and forth without any real consistency, I finally decided that it had to start with my meal plan first.  One Saturday became my meal prep day and at the end of the day I had enough meals prepared to last me three weeks.  True, some of the chicken was a little overcooked for microwaving later.  But somehow the rubbery chicken was tolerable and perhaps the longer chewing times provided more burned calories?

Out with the Old, in with the New

After a week of pretty good consistency with my meal plan, I felt better all around.  A coworker and I went and checked out a very reasonably priced gym in the area during lunch one day and I fell in love.  The gym has a lot of incredibly neat equipment in the weight room that I've never seen before, and several machines that target my weak areas in new ways (glutes, hamstrings, etc.).  I joined the gym on the spot.  (Hey, with a free kid's club for up to three children, a free guest each time and 2/3 the price of 24 Hr Fitness, it's a no brainer!)

Since joining this gym, I've fallen even more in love with it.  With my routine and diet, I sweat like a fat man running into a donut shop at closing time every time I'm in there, and each routine has left me with muscle soreness the following day or two.  I absolutely love the muscle soreness because it lets me know I'm making progress!

Confidence Returns

At first, I was a little intimidated with all the sweaty guys in the weight area.  I know, it's ridiculous because I'm comfortable there, but it's true.  So I cranked up my headphones and never made any direct eye contact with any of them, and my workouts were a success. 

Wouldn't you know it, I have only been approached twice now.  The first was a trainer at the gym asking me where I train my clients (haha) and the second was a guy who was trying to get his friend to do skullcrushers the way I do them.

So was there any reason for me to be so nervous?  No.  But it happens to all of us at different times.  Overcoming this comes down to asking yourself how badly you want the results you're after.  If it's bad enough, you'll suck it up and then laugh at your prior fears when it's over.

=) Amanda

The Roadmap, Defined

As promised, I've compiled my diet and routine.  There's no point in diminishing my excitement; I feel as though the fog is gone and my goals are clear and attainable.  I am certainly not a professional, nor do I claim to be any form of expert on diet or nutrition.  But for now, here is what I have come up with:

Meal Plan

Meal 1: Protein shake w/egg whites and wheat toast / brown rice cake
Snack: Handful of almonds and brewed coffee w/Nectresse and sugar free creamer
Meal 2: Turkey or chicken, green veggies and brown rice
Snack: Nutra cookie
Meal 3: Chicken or fish, green veggies and occasional green salad w/avocado
Late Snack: Protein shake (if hungry)

Gym Routine

Monday: Legs
Tuesday: Upper
Wednesday: Cardio
Thursday: Legs
Friday: Upper
Saturday: Cardio
Sunday: rest

After each weightlifting routine, I am making it a goal to do at least 12 minutes of cardio.  There will be cheat days in my meal plan of course, but they will be very limited.  Hey, this is a lifestyle so it has to be something I can live with.

Trying not to get sidetracked...

As I'm typing this, I am fighting a massive craving for some Skittles.  M&M's would even suffice.  Or perhaps the peanut M&M's?  It's literally all I can think about.  Probably because I shouldn't have it. 

I can't give in.  One bag leads to another, which leads to another, and then it quickly becomes a habit that's hard to break.  After all, that's one of the big things that has contributed to my current unhappiness with my shape, and my motive to get my rear moving.  I'd rather start improving from where I am now, than what I could be in time without any changes.

Healthy Cheats & Staying on Track

So how do you stay sane while trying to live a healthy lifestyle in a world full of sugar, fats and greasy cheeseburgers made with horse meat?  Or with a kiddo who loves pizza, french fries, cheeseburgers (sans the horse meat), etc?  Or while going to dinner with friends or on a date?  Planning ahead and ordering healthy.

Each weekend, I am going to prepare my meals for the week and freeze them.  And when my mind starts drifting off to thoughts of lining my hips with Skittles and M&M's, I'm going to start chugging water. 

Vi Nutra Cookie

Someone very close to me introduced me to coco covered almonds recently.  They were incredibly delicious and it totally felt like I was doing a bad thing by inhaling them; but I wasn't.  Quaker also makes flavored gluten free brown rice cakes that are simply amazing.  For that fruity craving, the sugar free, low calorie water flavor packets will go a long way.  If you just want to chew mindlessly, Trident makes a sugar free gum with Xylitol that's pretty yummy.  Of course over-indulging in these isn't good but in moderation, they are great for satisfying those bad cravings.

Then there are the amazing Vi Nutra Cookies.  I think my absolute favorite, being a chocolate lover, is the chocolate chip.  It gives you 9g of protein, 19g of carbs (6g of fiber so net carbs are 12g) and is quite the yummy little snack.  But I'm not going to lie, it's gone in under 30 seconds with the way I'd learned to eat on my previous bulking diet.

So that's it.  My complete plan to return to the healthier me, defined.  It won't be easy.  I will probably whine and throw mini temper tantrums inside my head when I pass a Starbucks or bakery.  But I've already started reaching for my goals, so I'm not giving up.  Having the support of those close to me really helps, too.  (Hey, my boss did come to my desk and hold my empty box of Thin Mints upside down and with a shocked face exclaimed, "You're going to have to buy new clothes if you keep this up!"  True story.)

Give me a month to feel great.  Two months to feel like I've reached my goal.  Three months to feel like I could shout it from the rooftops (okay, maybe less).  I'm excited in a completely non-nerdy, perfectly normal kind of way!

=)

Amanda

What's a Girl To Do?

I've been asked a few times in the last several months to pick this blog back up again.  I've wanted to, but so many things in my life have been changing lately that I've been trying to focus on the things most important to me. 

I use to get up at 4:30 am each morning and get my daily workouts out of the way.  It was incredible; I felt amazing each day and ready to take on the day with a clear head.  Not to mention, I didn't have to wait for the beasty, sweaty mirror hogs to let go of any weights.  Things are different now though, and instead I spend these mornings alone helping my little mini-me prepare for her day at school.  By the end of my work day, I pick up my kiddo and am exhausted and drained from the day.  The last thing I want to do is go to a gym full of 400 pair of stale, sweaty socks.

I've also had to limit my time with my amazing personal trainer, Natasha.  There are other cuts I had to make, including going from two gym memberships to one, and not being able to afford $150/week in groceries just for me.  My body is showing signs of being affected by this already.

Just a few weeks ago it seems, I had some incredible tone and definition, and was pretty lean (some pics in my previous post).  Now when I walk, it feels like something is smacking my rear each time and I need a wheelbarrow for my belly jelly. 

I'm embarrassed and uncomfortable with my shape.  No, it doesn't really look like I've lived in a McDonald's parking lot for the last year but I certainly look nothing like I had just a month ago. 

There's something to be said of this common phrase of making fitness and healthy eating a lifestyle choice. 

I was in the best shape of my life.  I felt amazing, and loved every minute of not being sick, lethargic, slow, etc.  I was healthy.  But now, here I am figuring out how to wade through my new set of options and to be honest, there are times when I have felt like throwing in the towel. 

Let's say I do that.  I mean that's a choice, right?  No one is going to judge me for getting a backup beeper and learning how to suck in for photos.  After all, I am 31 years old, have had a child and people will just assume the years have taken their toll.  But that's not me.  It's not who I am. 

Health and fitness really is an incredible way of life.  God gave me this body; no amount of lame excuses should keep me from taking care of it.  Plus, what better defense is there against Obamacare?

I'm not going to lie; it was embarrassing going to the gym last night and doing legs.  I was nervous because it's a bright gym and it was sure to be full of people.  To top it off, I saw people I knew; friends and even girls I had trained with.  Oh it gets better... my trainer, Natasha, was even there and spoke with me.  Talk about feeling like flab next to her fab!

Somehow though, I survived.  I sweated a lot.  And I pushed some decent weight on legs. Tonight, I'm going to sit down and figure out what my schedule and meal plan is going to be.  And yes, it is going to include Vi!  I'm excited, because this sick and tired feeling that I feel right now as I write this... well that feeling is about to be a thing of the past.  Here's to moving forward and into a healthier me!

=)
Amanda

Can't. Stop. Eating.

Maybe it's hormones?  Maybe it's just that I'm getting more use to my diet?  Or perhaps, it's because I'm now trying to eat the first of my seven daily meals before I wake my daughter up in the mornings to get her to school.

Regardless of the reason, my appetite is definitely up.  Yesterday afternoon, I'd already eaten 5 of my 7 meals for the day by 4:00pm, and I was starving for my next one.  Crazy, right?

I couldn't get enough food.  No matter how much I ate, I wanted more.

Crazy thing though.... I performed better during my workout.  Natasha heard my usual "I can't" and gasps for air, unstoppable coughing while I tried to drink water, etc.  And each time she came back at me with, "You can."  Guess what.... I did.

It was one of the hardest shoulder workouts I've ever done.  I'm not use to fast-paced workouts like hers; I learned to lift weights at a set/rep: rest pace, and there is rarely any rest with Natasha. 

I have been pretty amazed at the things she has been able to do with my body through diet and training.  Here are a few photos that she's taken over the last few weeks.


Me and Natasha, my trainer, posing in her gym



If you notice my nervous smile, it's because I don't know how to flex

Back, 2 wks into new workout/diet

Me and Natasha, my trainer

Now, this may scare some of you.  I do look a little masculine when flexing, I know.  But as I stated in a previous post, that's not how I look normally.  I still love my high heels, cute outfits and everything girly. 

It's quite incredible though how building muscle gives you a beautiful, toned shape that looks very feminine (and non-jiggly) on a female.  We shouldn't be afraid to lift weights.  Unless you're taking steroids, there's no reason to be afraid of looking like a man.

It's 10:30am now and time for my third meal.  I'm heading to the microwave with my chicken, brown rice and asparagus.  Gotta put that away soon because my belly is growling!

=) Amanda

My Fitness Girl in the Making

Let me start off by warning you that this is a little more personal post.  I've taken a step back to reassess some things so I've been a little MIA here.  This doesn't mean I'm giving up on fitness by any means; I'm still in the game and will be back posting more later I'm certain. 

My daughter has been coming with me to my personal training sessions and she goes with her daddy to his more hardcore, no a/c gym.  She is so very competitive and doesn't see herself as a little person; in her mind, she can lift as much weight as any adult can.

On track nights, my trainer has us do these things on bleachers that Celeste is doing in this video here.  She just decided to do them randomly while I was sitting with her at lunch.  Totally cute!



Kids.  They see everything we do and want to be just like us.  It's an incredible responsibility to be a parent.

I kind of love that she's learning about health at her young age.  If we can teach her the proper lifestyle now, she won't have to be re-taught when she is older. 

=)
Amanda

Food Poisoning Hurdles

It's been quite a while since I've been sick.  This past Sunday before church, we met with some very sweet friends at Barnes & Nobles.  After we were done, I grabbed a Turkey & Swiss sandwich from Starbucks because it was past time for me to eat and we had to hurry.  I ate in the car and about 30 minutes to an hour later, I was doubled over, cringing and holding my stomach.  It's expiration date was that day, so I should have been fine.  But something in it wasn't good any longer and wreaked havoc on my body for the next few days. 

It was pretty awful.  I'd love to paint a pretty picture of what my body went through but I can't.  There was nothing I could hold down.  On Monday, all I could stomach was some Pedialyte and a few wheat saltine crackers.

I kept telling myself that 24 hours after it started, I should be fine.  Makes sense, right?  So on Tuesday morning, I got up early and got dressed for the gym.  I ate my oats and berries and texted Natasha.  I didn't know what I was going to do at the gym, but I felt like I could conquer the world.  But when I got there, I was weak and 10 minutes at a slow walk on the treadmill had me shaking.  Yuck.  I hadn't realized how bad I looked until my boss made a comment at work about how it looked like I'd lost 5-10 pounds over night, practically.  He's probably right, I'm sure I did in water weight alone.  My watch was easily twisting completely around on my wrist.

What About the Challenge?

So obviously, being sick like this has set me back a bit.  I haven't been able to really work out yet and as of today, Wednesday, it seems like my normal appetite is coming back.  It stinks that this happened, but I'm not stopping.  I want that better me.  I want it for myself, so I'm desperately ready to give it everything I've got and get back in the game.

I'm not stopping yet!

=) Amanda

Resisting Sugar and... Healthy Pancakes!!!

First, let me tell you how much I love sugar.  Homemade cookies and cakes get me every time.  The less perfect it is, usually the yummier it tastes, right?  I can hardly resist a homemade chocolate cake with homemade chocolate icing.  Mmmmmmmmmm.... so yummy!!! 

When I allow myself to indulge, I'm a frequent customer of Rise Cupcakes in Friendswood, Sugarbaby's in Houston, The Chocolate Bar on Kirby, Piccomolo in Friendswood, Sweet Lola's Yogurt Bar in midtown (Houston), and my all-time favorite (because I can eat yummy food there too): The Cheesecake Factory in the Houston Galleria.

We're getting a Cheesecake Factory here at Baybrook Mall (suppose to be open in November), and I'm already dreading the challenge I'm going to face of turning down the sugary goodness after each meal.

How Do You Resist?

So now, I'm forced to find ways to satisfy that sugar craving in a healthy way.  It. Is. Not. Easy.  Everywhere I look, beautifully tempting sugary temptations are waiting to join the jiggle on my hips.

HEB Bakery: Mmmmmmmmmmm... but... ?

The only way for me personally to avoid diving in is to look the other way.  It's not always easy, and yes, there are times when I let my eyes rest of the beautiful creations at the H-E-B bakery.  What??  They're gorgeous!  But then I tell myself that they never taste as yummy as they look and I force myself to move on.  And the ice cream aisle?  Oh, I completely have to go around that one.  Ice cream?  What ice cream?  I didn't see any ice cream... 

And the key is also to find healthy substitutes that are still yummy and I can look forward to eating.

Yummy Pancakes!!!

So it's great to get your oats (complex carbs for energy), egg whites (protein) and a protein shake in the mornings.  For a while, I did these separately.  That worked, but I also like to change things up from time to time.  Some friends of mine (Kayla and Amy) have both been making protein pancakes that they are loving, so I thought I'd look up the recipe and try them. 

It took a while to get it just the way I like it.  This first attempt was by stirring 2 scoops Vi, 1/2 cup oats and 2 egg whites in a bowl and cooking that on a pan sprayed with the fake butter spray stuff that has 0 calories, etc. 

These turned out pretty dry tasting.  They didn't cook evenly because the oats were soaking up every bit of liquid while being cooked and they just ended up being blah.  So Kayla mentioned something about adding cinnamon, and I came up with the following yummy concoction last night:

Protein Pancakes

makes 1 large pancake

3 scoops Vi

3 egg whites

1/2 cup oats

1-2 tsp. cinnamon

~ 1/2 - 3/4 cup water (for consistency)

Blend protein powder, oats and cinnamon in a blender until the oats are finely chopped.  Mix ingredients well, then cook.

I made a couple last night, cut them up and placed them in plastic containers for this morning; and they were still fresh and moist!  I had one whole pancake with 2 boiled egg whites for breakfast, which totaled 390 calories: 41g carbs, 5g fat, 46g protein, 13g fiber (oooooh yeah...!) and less than 1g sugar.

Mmmmmmmmmm... yummy and healthy goodness for my sweet tooth

So for this morning, my sweet tooth is satisfied and my belly is full.  And yes, the 13g of fiber has made for some interesting gasps this morning!

=) Amanda

Diet Modifications & Cooking Tilapia

I'm a nerd.  A pretty big nerd. 

Last night during my training session, Natasha informed me that she'd just completed my diet modifications to help me reach my goals.

Picture this: I was in the middle of doing a modified push up/squat thing with dumbbells.  As I jumped back up into a squat, she told me this.  I got so excited that I said something like, "Yess!!!" and completely overshot my squat and fell forward.  I busted out laughing; yes, I'm a nerd.  This is what I love.

Changes

I've seen some changes in the few short weeks that I've been with Natasha.  My winged hips are getting a little less winged; I think it would take a bigger gust of wind to make me fly now.  And... my abs!!  There is something firming up under my tummy skin!  The other day I was laying in bed, I rested my hand on my stomach and was literally shocked at what I felt there!  I'd skipped the ab workouts in my routine before a whole lot.  My goodness, I love these changes!

A Lot of it's in the Diet

By diet, I don't mean salads all the time.  Nor do I mean Lean Cuisines.  But a lot of the loss of my body fat is attributed to how I'm eating.

It's a lifestyle, really.  It's about eating grilled chicken or fish instead of pasta or pizza.  It's about eating green beans, broccoli, spinach and asparagus; and making choices like brown rice and sweet potatoes instead of chips, or oats instead of cereal.  And incorporating a well-balanced, lean shake for my snacks.

Cooking Tilapia

One of my favorite things to eat is tilapia.  It's super lean, crammed full of protein and yummy!  I've never had it taste fishy with how I usually prepare it, and since I've been asked many times how I do prepare it, I took the following video last night.  (Please forgive the way I look; we had just taken the dogs out for a run!)  It's pretty simple. 



Regardless of what you do, remember that you're going to see your best, long-lasting results when you make the choice to make it a lifestyle change.  It's not one decision that fixes any weight issues, rather it's the decisions we make every day about the things that we are putting in our mouths that can either help your feel better or worse, and look better or worse. 

Start small.  Find healthy things that you like and incorporate them into your diet.  Slowly branch out.  You'll be so glad you did.

=) Amanda

Falling Off the Wagon

Last Tuesday was not a good day for my challenge.  I was exhausted from the leg workout the night before so I slept in, then the whole day was thrown off.  I didn't have any of my food prepared and had to go home at lunchtime to let our new Akita out for his potty break, which ended up being around 2pm because of some things I had to wait on at work. 

So what did I do?  Ate a Chicken Sausage Wrap from Starbucks for breakfast.  Then I had some oatmeal for a snack.  Then a couple of brown rice cakes.  Then I had some grilled chicken, green beans and brown rice for lunch.  Then half a shake for a snack, then a chocolate chip Nutra Cookie for another snack, then (it's about to get real...) pizza for dinner, followed up by buttery popcorn before going to bed.

Oh man, I felt so bad for doing all of that the next day.  It's like a crazy carb load because I failed to plan ahead.

Getting Over It

So I made some bad choices that made me feel terrible after.  It's not ideal, but it happens.  And it certainly doesn't mean it's the end of my dreams of reaching my goals.

Sometimes we allow ourselves to get so consumed with guilt from falling off the wagon that we stay there and never attempt to get back on.  But really, all you've done is taken a step back; it doesn't take much to take a few steps forward.

A Few Tips to Help

Grab a photo of you before you started and a a photo that represents what you want to look like.  Look at these often for motivation. 

Network with supportive people and avoid the ones who will tell you that you can't succeed.  There's no point in spending time with negativity, especially when you have to give your self a pep talk to stick to your goals (yes, I talk to myself, lol!).

When you make bad eating choices, don't give up on your diet or workout.  Pick back up where you left off as if nothing ever happened and you will continue to see results.

Be realistic.  Give yourself a cheat day (or meals) to look forward to. 

Bottom line, don't make it harder than it should be.  Keep moving forward.

=) Amanda

Challenge Update: Leaning Up

Today marks day 18 of my Challenge. 

I'm 5'5" and weighed in at 131.8 pounds. 
Current body fat is 13.2%
That's a total loss of 1.8 pounds and 2.2% body fat.

Granted, the updated measurements were taken post-workout instead of pre-workout as the original ones were, so that may make a difference.  This coming Saturday, I'm going to have my measurements taken before class (just like my starting measurements were taken) to get another read on my progress.

What Is My Goal?

Really, it's just to lose some hip fat and to build a little more muscle in that area.  And to be challenged; to be pushed a little harder.  I can honestly say it's working all the way around. 

What Is This Body Fat Thing About?

It's not so much about pounds as it is about body fat.  I honestly don't care about the number on the scale anymore, rather how my skirts are fitting me. 

As mentioned near the end of my very first post on this blog, I gained weight when I put on muscle and lost body fat, but I lost inches.  Body fat isn't about how thick you are, rather it's about the layers of fat that you have laying on top of your muscle and bone structure (think jiggle and dimples).  Your body fat percentage is just a measurement of how much of your weight is attributed to actual fat.  Therefore, at 13.2% body fat and a weight of 131.8 pounds, I have 17.4 pounds of fat on my body, which is considered pretty lean (even though the majority of it seems to be dispursed right where I don't like it... makes hard falls pretty safe though hah).

Body Fat Chart

I really could care less if I ever hit the 110-120 range every again; I just don't want to be jiggly.  Granted, I am happy with who I am now so you must understand that this isn't about getting super skinny or thinking I'm fat because honestly, I don't.  Rather, it's about being a bit more fit and reaching new heights with new challenges.  Why not set the bar high, especially when the holidays are looming and we ALL love that turkey and dressing, and the yummy deliciousness of all the sugary treats and warm cocoa during the season?  ;)

Fat Loss, Not Just Pounds on the Scale

Weight loss is always a hot topic.  With obesity rates at record highs, so many people are continuously looking for ways to lose weight.  And while the number on the scale certainly plays a part, it's not really what most people want in the end for their transformation.  Fat loss is really what you want, not muscle loss.  So let me ask you this: would you rather be 130 pounds and a size 8 or 135 pounds and a size 4-6?  That number on the scale is what you see; the inches are what everyone else sees.

So How Do I Lose Fat and Maintain Muscle?

1. Diet.  Make sure that you are getting the adequate amount of protein needed to support your goals.  It is commonly recommended to take 1.2-1.5g of protein in per pound of body weight, per day.  If you don't eat enough meat or egg whites, this is a great time to start.  And add in some lean protein shakes if necesary to help you reach those goals.
2. Exercise.  If you're going to the gym, try doing some sort of resistance training (weight lifting), and try to stay away from only doing cardio exercises (treadmill, cycling, elliptical, etc.).  Resistance training will strengthen your muscles; your body's metabolism will increase and you will burn more calories throughout the day.

Here's an image that I found online of someone at 250 pounds and at 120 pounds.  You can see the fatty areas (yellow) and the muscle areas (red).  Notice how the bone structure even has less stress on it now with the lighter amounts of body fat.

Hopefully this puts a better visualization on what I'm referring to when I mention losing some body fat and maintaining muscle.

Fat Dungeon

=) Amanda

Muscle Soreness & Supplements

During the night Monday night, my leg muscles started cramping up from the leg workout with the girls.  I couldn't get comfortable, regardless of the position I was sleeping in.  Then it seemed like seconds later, I woke up to a tiny fist in my face.  Needless to say, I was exhausted on Tuesday!  And I think it's time to up the glutamine intake perhaps?

The Cause

Muscle soreness is caused by trauma to your muscle fibers.  Think of it this way: you're essentially tearing down your muscle during a workout and the soreness is your body's reaction to that breakdown during the healing process. 

No Pain, No Gain... sort of!

I secretly love when I get this type of soreness.  It's not a sharp pain that alerts you that you've hurt yourself, rather a dull one that lets you know that you've really worked those muscles.  In fact, I feel like I didn't really have a great workout if I don't feel it.  Without the soreness, I almost feel as though I didn't really push myself to any new gains, you know? 

What Helps

Glutamine can greatly help to alleviate muscle soreness.  I usually add a little over 10g in my post-workout shake.  The one I have is in the photo here; it's tasteless and odorless.  It has a tiny bit of a gritty texture, but it is barely noticeable.  Eric's trainer has him on 30g of glutamine per day to help with this.  The amounts will vary based on your needs.

Branched-chain amino acids (BCAA) are also very good with promoting muscle growth and helping with recovery.  I've read information that says it's best to take your BCAAs before a workout, and some that have recommended taking some before and some after.  I personally am doing both, but have found that I can't take these on an empty stomach because it makes me a bit nauseous.

Why Take Supplements?

Think of it this way: you're putting your body through a bit of stress when working out and it will be utilizing a lot of the nutrients already in your body.  So why not give it the proper nutrition that it needs, and the amount that it needs?  It just makes sense to take care of yourself.

You can purchase this stuff at your local nutrition store.  If you're in Texas and are close to a larger H-E-B that has a healthy living section, then you can locate these items there.  I personally like Nutrition Depot because they're much more reasonable (and because I get 10% off on top of those low prices as a client of Natasha's).  You can also find these things at your local Vitamin Shoppe or even order them online from www.bodybuilding.com.

My Supplements

Currently, I'm taking the glutamine and BCAAs mentioned above, my protein shakes and the Vi-Pak.  The Vi-Pak contains an amazing multi-mineral and vitamin, an anti-aging and energy pill that works on the cellular level, omega vitals (no fishy taste, no aftertaste, incredible for your hair and skin health), and a supercharged antioxidant that fights off free radicals in the body.

Another one of the cool things about the Vi-Pak is that it makes things simple for me because it's already sorted out.  To be honest, I'm a bit lazy about sorting out pills for the day/week and it gets a bit cumbersome.  Oftentimes I would put it off and then not take them.  But with the Vi-Pak, everything comes already sorted out for you (as shown by photos I found online) in morning and evening packets.  It's perfect for my lazy tail!


Daily supplements already sorted



AM packet example

As I always state, don't get overwhelmed by all of this information.  Baby steps are okay.  It took me a while to absorb all of this information and there's still more that I'm learning every day.  Keep it simple and start with the small stuff, then branch out from there.  Every step counts, even if they are baby steps. 

=) Amanda

First Hardcore Leg Day & Back to Diet

So today is leg day with Natasha.  I'm scared.  No wait, I think morbidly petrified describes it much better.  Yes, definitely. 

Once a week, she takes the clients that she is training to compete in upcoming fitness competitions to train legs, all together.  So we're talking about people who are reaching hard for their public goals, most of which are within the next 8-10 weeks. 

I'm still learning how to do the 1,435,832,492 different rapid movements that she has us do so I'm quite certain that I'm going to look like the wannabe moron that everyone has pity on.  I am totally being a chicken!  But I'm still going; have to at least try, right?  Maybe it won't be too bad...

Eating After Cheat Day

So today was my first full hardcore day back on eating right.  I'm not gonna lie, eating bland food makes me really miss flavoring.  But it's not completely terrible since I've just had the things I shouldn't and I know I get to have them again this weekend.



Green Beans, Chicken and Sweet Potatoes (with cinnamon)

It's so weird though how I could put away 400 calories worth of chips and still be a little hungry; but eating under that amount of calories in chicken, green beans and sweet potatoes has me stuffed, even before I finish.  Really puts things into perspective on empty calories vs. the right ones.

Healthy Meals

For those of you who aren't going to be going on any sort of lean diet such as I'm on any time soon, but are wanting to eat healthier, BettyCrocker.com has some pretty good recipes (search for "healthified").  One of the biggest hits around our home is the Healthified Stuffed Chicken Parmesan.  This one has 11g of fat, 10g of carbs (2g of which are fiber and 3g of which are sugar) and 38g of protein.  When I make mine though, I use the fat free cream cheese instead of the 1/3 less fat one, and this helps improve those numbers even more (and it tastes simply amazing!).  It also reheats pretty well in the microwave, compared to other food items with chicken breast in them.

I Did It!

Okay, so I just got back from leg day with Natasha and the girls and wow, that was hardcore.  I was panting.  I was red.  Sweat was coming from places I didn't know I could sweat from.  It wasn't easy; I thought I would hurl a few times.  But I like it!!!  Saying goodbye to my flabby thighs pronto!!!!  (Can I get an amen?)

Off to bed now before I eat everything in the house.

=) Amanda

Nutritional Relief & Cheat Days

What in the world was I thinking, starting a health Challenge now right when the holidays are about to be in full swing?  Oh. My. Goodness!  The Pumpkin Spice Lattes, the Salted Caramel Mocha, the caramel hot chocolates.... the yumminess of the holiday season has just started up and I'm having to have "come-to-Jesus meetings" with myself every day (multiple times a day) to stay away.  I'd be lying if I said I find it easy to say no to the delicious sugary goodness of the Starbucks holiday drinks; in fact, I've caved a couple times already.  (Yikes)

Momentary Relief

When you're eating oatmeal in the morning on a lean diet, the goal isn't to get that yummy, sweet buttery flavor.  It really is just oats and water, and some cinnamon if you'd like.  But no sugar, no milk and no butter.  And no salt.  So basically, blah.  When I eat it, I keep telling myself "This too shall pass," and think of the comforting feeling it's going to provide my hungry stomach rather the whining my taste buds are doing. 

One of the really cool things about promoting Vi is the incredible people that you get to meet. One such sweet person, Darlene, had mentioned something to me in the gym about adding her Vi protein to her morning oatmeal. So I tried it, and it was pretty good!  Vi is naturally a little sweet, with less than 1g of sugar and 5g of fiber, so I got extra protein and fiber with my complex carbs (oats are complex carbs).



Vi protein added to oatmeal

Yummy Protein Shakes

After my morning workouts, I usually grab a protein shake with some added glutamine.  One of my favorites is the Caramel Frap.  I also do this one in the afternoon sometimes (minus the glutamine) for an afternoon snack.  If I don't, I would end up eating some candy or chips from the vending machine.  This way, I get in the calories and protein that I need and it's yummy!

About to blend one of my favorites at work, the Caramel Frap protein shake!

I've been asked how I make this shake, so I'd made a video showing how I usually make it (without the glutamine).  This is without a doubt one of our biggest hits; it's soooo good!  Right now though, I'm not using any creamer at all in my shakes; trying to avoid the extra sugars and other simple carbs as much as possible.

 

Tricks for the Palate

While in Target yesterday morning, I made a super cool discovery!  Sugar free coffee syrups for the holidays!  The Pumpkin Spice one has 0 calories, fats, sugars, carbs and protein, and 5mg of sodium (in 2 Tbsp).  It doesn't taste exactly the same as the Starbucks Pumpkin Spice Latte, but it gets close enough to do the trick!  I'm thinking of trying this one instead of the caramel syrup in the Caramel Frap to see how that goes.

Sugar free coffee syrups for the holidays!

My sweet friend, Michelle, found these Starbucks VIA in Pumpkin Spice!  They only have 13g of sugar!!!  This is sooooo much better than the 46g+ or so that are in just a tall (even nonfat, no whip).  I ran all over before I found some to buy this weekend and I can't wait until my next cheat day to have them!  Thank you so much, Michelle!



Pumpkin Spice VIA

Pumpkin Spice VIA

Cheat Days

It is hard for me to sit still today.  Yesterday was my cheat day for the week.  Oh yeah, I totally had a nonfat , no whip tall Pumpkin Spice Latte (PSL).  And I even ate some chips after dinner too.  I am really, really not use to this whole cheat day thing though; I feel terrible that I've done that. 

The concept of cheat days (or meals) is it helps you stay with your diet by giving you something rewarding to look forward to that will satisfy those cravings and therefore keep you sticking with your diet and reaching for your goals.  But... that being said, I still feel like I threw it all away by doing that this weekend.  In fact, I felt so guilty that I went and did some cardio this morning, even though I wasn't suppose to.  I didn't do much because I ended up having to do some other things that came up, but I almost went back for more this afternoon.  

I kept thinking of my problem areas this whole weekend.  Every sip of my PSL went down slowly.  Yah, there were small voices telling me I was ruining everything Natasha has done with me this week.  But I'm not going to give up; here's to eating clean this week and leaning up a bit more!  Now where's that chicken breast and green beans?

=) Amanda

Should I Start with Cardio or Weights?

This is one question that every single person who starts trying to pursue a more active, healthy lifestyle asks.  I asked this question, my friends have pretty much all asked this question.  Most everyone has wondered at some point what would be better for them.

What Does Cardio Do?

Cardio exercises (StairMaster, treadmill, elliptical, cycling, running, walking, sprints, jump rope, etc.) increase your heart rate and are excellent ways to burn fat.  Your body will use fat and carbs for energy during the exercises.  And if you perform High Intensity Interval Training (HIIT), you can get a more efficient workout (better burn in less time).

What Does Weight Training Do?

Weight training builds your muscles and gives you tone and definition.  Muscles increase your body's metabolism naturally; some research suggests that muscle burns 5.5 times the amount of calories as fat.  So if you want to lean down and get in shape, you should always incorporate weight training in your routine somehow.

5 lbs of fat vs. 5 lbs of muscle

My Body Just Doesn't Burn Fat Like it Use To

Lou Schuler's New Rules of Lifting for Women states that during your 20's-30s, you will begin to naturally lose about 0.5 pounds of muscle per year (unless you are working to maintain or build your muscle mass). 

Now factor in that muscle increases your metabolism (meaning your body burns more fat with muscle).  If you've been slowly losing that muscle due to not performing any type of resistance training, then of course your metabolism has slowed down. 

When I read this in the New Rules of Lifting for Women, it's like a light bulb went off.  I hadn't been doing any sort of weight training at all and  I was already in my late twenties, so obviously I'd lost a bit of natural muscle mass.  I cannot begin to count the number of older women who've said to me, "Just wait until (insert younger person's name) gets older; it will catch up with him/her, you'll see.  They won't always look that great."  Statements like those just come from lack of understanding the root cause of the decreasing metabolic rate as we age.

Which Should I Do?

Incorporate both.  It's best to do some sort of weight training and cardio.  If you're just starting, try following a weight training routine and after your workouts, do about 15-20 minutes of some type of cardio.  Or if you're more hardcore, doing cardio first thing in the morning on an empty stomach can be pretty beneficial, and then do a weightlifting session in the afternoon. 

Regardless of what you do, the hardest step will be the one out your front door to head to the gym.  But realize that every single person (whether big or small) has to start somewhere.  And once you've gotten started, the rest comes a whole lot easier.

If you're a newbie in the gym and are so afraid you'll look like an idiot by the weight racks that you just want to do some cardio while getting a feel for the gym (like I sort-of did), then that's perfectly fine.  Give yourself some credit; you're getting started.

Think baby steps. 

Baby steps

Don't Forget Your Diet

Remember, there's an 80/20 rule for weight loss; 80% of your weight loss will be contributed to your diet, and 20% is contributed to your workout.  If you don't eat properly, you will be working your tail off in the gym merely to maintain and not to improve.  If your want better results, proper nutrition is where it's at.

Bottom line: You've got this.  You can do it.

=) Amanda