August 13, 2012

August 13, 2012

I am going to consider today the official start date of my diet for my competition on Nov. 3rd 2012.
I get many questions regarding my diet so I am going to tell you what it is I am doing until my nutritionist changes it on me. Keep in mind EVERYONE is different. What works for me may not work for you which is why I HIGHLY recommend going to a professional for your goals. Preferably one who gets a lot of referrals and isn't just trying to "sell" their supplements.
I had my body fat pinched (always go to the same person & use the same tool) and weight tested to determine the best diet for me.
I switch up the meals from my plan but I keep the macro nutrients the same.
So for me i need to have:
2029 calories.... Yes! Thats a 2 NOT a one! (feed that muscle!)
 67g of Fat
191g of Protein
167g of Carbs

Todays meals ALMOST hit that RIGHT on! i was so proud!
I use myfitnesspal app to log all my food and I freaking LOVE it!!!!! You can even scan your food in! It's easy, cheap and free... whats better than that?? Heres a pic of the summary for today!

 Here's what my day was like today:

Wake up at 3:45am...blah. I was NOT feeling it this morning and couldn't figure out why (then later found out my "friend" came to visit this month! I know TMI!!!)

 I literally had to force myself out of bed for cardio. I drank my coffee mixed up my amino acids then headed to the treadmill for 35min on an incline of 10 (my treadmill won't go higher =( ) and a slow speed of 3.0-3.2.

 (Remember I am trying to keep lean muscle on not burn it. Coming from being a runner it's a hard concept to comprehend BUT I am seeing a rounded rear which is rewarding and making me a believer!!)


4:30 am- 2 hard boiled eggs and 6oz sweet potatoes. Then off to teach my beloved bootcamp!!!!

7:30am- 2 eggs 4oz broccoli... it's so yummy mixed together!!!

10:30am- 1 serving of these oatmeal pancakes I attempted that turned out horrible because apparently grounded up oats do not cook like regular flour....ha but I ate it with 1 tablespoon of almond butter which made it better!

12:30pm- 6oz extra lean turkey breast, 4oz sweet potato, 4oz broccoli  (I make this ALL ahead of time and stash it in the fridge for easy access!)

3:30pm-
2 hard boiled eggs, one white (wyatt ate my yolk... I won't complain!)
1/2 of one of these yummy protein bars I made yesterday! (wyatt ate the other half... lol my little stud!)

3 cups oats
8 scoops Elite Whey protein
1 cup Crunchy natural PB
8oz unsweetened apple sauce
1 tablespoon cinnamon
2 teaspoons vanilla

Mix it all together and mold into a 8x13 pan rimmed with parchment paper
Then i placed in freezer for an hour.
Popped it out onto another piece of parchment paper.
Cut into 12 pieces, wrapped them up and placed them back in freezer for a nice, quick yummy nutritious  treat!

1/12 bars

285 calories

12g fat

23.5 carbs

21g protein 

My pre workout is (when I remember it!) D-stunner.... it tastes GROSS! My husband tells me to chug it... I'll try that next time! I forgot to take my creakline creatine =(  I feel a HUGE difference in strength when I use this stuff!

Workout today was chest and back

Keep in mind i have been lifting for a while so this is just what I am doing right now and don't expect anyone reading this to compare themselves. I feel I have come a long way and am getting really strong for a chick but I also work really hard to get to where I am! 

ALWAYS a warm up of jump rope, dynamic stretching, shoulder work, push ups, vertical rows and spider mans =) 

Set= consists of a series of repetition of one particular strength activity 

Rep= (repetition) how many times you repeated same lifting action.

Bench Press - 65lbs x12 , 85lbs x10, 95lbs x5 for 3 sets!!! 

(it helped my husband was pushing me... he's so freaking sexy, especially in the gym!!! even if its in our basement ;-))

Incline DB Bench press- 25lbs x15, 30 x12 for 3 more sets. My shoulder was talking to me so I didn't push it like  usually do. I can get 37 1/2 sometimes! 

DB Pull overs- started with LIGHT 10lbs then moved up to 15lbs. 4 sets of 15reps.

 I could go heavier but it places my shoulder in a awkward position so i need to be careful! 

Tri-set of rows! 3 sets of 8-12reps

Bent over Rows- using curved bar 65lbs

Vertical Rows- body weight.... LOVE these!

Prone Rows with Push up- 30lbs using power blocks.... probably in my TOP 5 Favorite exercises!!!

Power set of 3 rounds of 10, 6, 4 reps heavier each time

Trap Bar deadlift- 102lbs, 122lbs, 132lbs, This surprised me at how easy that weight was for me!!! My core felt SO STRONG!!! I will definitely be going heavier next time =) 

Post workout is 1 scoop dark matter... again... yuck! But I did it.

7:30pm Dinner was a HUGE spinach salad with 2 egg whites (wyatt ate my yolks again!), some red onions & balsamic vinegar with salad vinegar.
Also 5.5oz of 93% beef along side 1/2 cup sauerkraut... I really like this stuff lately!!! And it's awesome for your body!

9:30pm- 1 cup Liquid chocolate egg whites... OMGosh! SO YUMMY!!!!! seriously I love this! Its like dessert!

My husband is tossing, turning and grumbling at me.... time to say good night world!!

Keep yourself Healthy, Fit, and Fabulous!!

*Lallenia*

Day 2 of 30....

Have you ever looked in a fridge full of nutritious food only to find nothing you want to eat?
That is how I have been feeling today. I seriously was not craving anything, not even the donuts left over from my brother last night that were sitting on the counter. I have to say I was proud of myself. (little successes like this add up so be sure to praise yourself!)

I worked out this morning and normally have 1/4 cup oatmeal, a tblsp PB and scoop of chocolate  protein... not for 29 more days.... instead I had a cup of coffee with 1 tablespoon of coconut milk and a piece of watermelon pre-workout. 

 The other challenge was not being able to drink my lemon lime Xtend during my workout! I LOVE that stuff! It is processed so instead I settled for water. Ha. This is really making me feel as if maybe I do not eat as healthy and natural as I always thought! I am excited to share my successes and struggles to inspire you to join me and live a healthier lifestyle.

Breakfast-
After my workout I ate my eggies from the Hubby then starring in the fridge, undecided, (I normally have Ezekiel Toast) I settled for a spinach cabbage salad with balsamic vinegar... yes at 730am that is what i ate. I would LOVE to tell you it was so delicious...yeah no. I didn't feel like making anything & it was right there. I WILL tell you I felt a lot more energy than normal later in the morning. 

A little lot off topic: Are you ready for this?...I am in the process of potty training a 2 year old boy...  Wyatt  has been doing pretty well the past couple months sitting on the potty, having little successes here and there. This week I decided I am going to crack down and REALLY get that boy in big boy underwear since he appears ready. I sit him on the potty and he tells me in his sweet (still learning how to pronounce words) voice "no poopy mommy...go out n' pay (play)"

I then go to get changed out of my workout clothes to go play with him in his little pool. I hear my little brother yell at me. "Can you PLEASE put his diaper back on!? He is gross!"  I go to the kitchen and Travis proceeds to tell me that Wyatt pooped. I looked and he was sure enough naked but no poop in sight. I said I don't see it. Travis points to the trash can. I open it and sure enough there is a Wyatt poop in the trash.... ohmygoodness. I didn't even know what to say. I ask Wyatt about it... he says in that sweet voice... "Nooooo mommy.... that scooby's ucky poo poo." (Scooby is our 180lb Great Dane I am pretty sure he's ucky poo poo would fill up the trash can) How on earth do kids learn to be so devious and conniving at age 2? I'm still laughing.

Snack-
I snacked on cashews, watermelon, cherries and berries in no particular order.

Lunch-
I made an AWESOME tuna salad!!! 1 big can of tuna, 1 avocado, chopped onions, chopped carrots, some garlic and natures seasoning spices. I was a little sad i could not have the mayo like my boys but surprisingly it did not need any! The avocado was perfect! I put it in a lettuce wrap. This will be a staple for me from here out! Plus Wyatt LOVED it too (always a plus)!

Snack-
According to Whole30 You do not have to snack. I'm used to eating 4-6 times a day so I do. I am SO happy one of my favorite snacks is allowed to eat; A banana and Peanut butter... without the peanut butter, I used Almond butter, still delish!

Dinner-
Dinner was jalapeño chicken sausage (organic and very minimally processed) i need to double check to make sure it is legit but I pretended it was for the night. Along with brussels sprouts and yellow squash  seasoned with natures seasoning. SO good! Again... wyatt LOVED this too! We're on a roll today with the family! 

Evening snack consisted of handful almonds, decaf coffee, coconut milk & cocoa powder, was really yummy and relaxing.

Day 2 success!! Whoop!!

More information for the whole30? Here is their website... check it out I am still learning too! --> http://whole9life.com/start/

Keep yourself Healthy, Fit, and Fabulous!!

*Lallenia*

Day 1 out of 30!

Day 1

I wake up at 4:15am to get ready to teach my amazing forged fit camp this morning. Brush my teeth, drink my coffee (black) and 20oz of water,  make sure my music is ready and load up my trunk with Sandbells.

As i am crusin down the road I realized my breath smells like coffee... yuck! I go to grab a piece gum and realize oh... this is processed I am not going to have this or anything else processed for 30 DAYS! I grit my teeth annoyed, wondering what was I thinking to agree to this? I'm sure my crew was super exited to know i had some mint smelling lip gloss to cover up coffee breath! =)

My good friend and client has turned me on to this Whole30 day challenge. We agreed to do it together from June 4th til July 4th.  If you want to learn more about it go here > http://whole9life.com/start/

(When I mention the word I diet I am talking about its real meaning: habitual decisions an individual or culture makes when choosing what foods to eat.)

In a nut shell it is basically where you eat fresh foods and nothing processed. Kind of like a paleo diet but it is a little more in depth as to what you eat. (Oh! No counting calories or ratios of fats, protein and carbs... I love that!!!!)

I have always thought I am a substantially healthy girl. I did not think this would be very different from how I do eat. It may only be Day 1, but I can tell I am in for an eye opener! For instance:

• Breakfast I always have berries, 3 eggs and 1-2 pieces of sprouted bread. I am not going to have bread in the morning anymore... i will replace it with a kale shake. (yay!! i can still have my coffee!)

• My Favorite snack is oatmeal, a tablespoon of PB and chocolate protein powder.... none of that is on the list of foods to eat.

• I love almond milk shakes with protein powder, a banana and peanut butter... I will now have coconut milk with a banana and raw almond butter.

As one can see this will be an endeavor for me. Lets not forget I live with 3 guys...my husband who still loves to sneak white bread in the house and M&M's, my "little" brother who is 21 and brings junk food home from his church, and a little 2 1/2 year old who doesn't know what he wants half the time.

Why am I doing this? A couple reasons to be honest;

• I want to see what kind of changes i will experience as far as cravings & resetting my body's natural instincts. Yes, I have a crazy sweet tooth which is why we do not have sweets in our house (not just because its unhealthy but I will eat all of them).

•  I am excited to see the change in energy levels (I know some of you are thinking i do not need more energy!)

•  I want to see how much it costs to the "average" person and how difficult it really is or isn't. That way when/if I make a recommendation I have been there and done that.

•  I am SO tired of all these lose weight fast shakes and processed bologna (pun intended) companies who are only in it to make money! I have tried them out both drinking them and "selling." It is not for me. They are so easy to get sucked into (I've been there!). I want to feel healthy about who I am and what I am doing. I do not want to get "rich" because other people are buying my products that could potentially not be healthy for them in the end. My job is to help people on the right path to feeling healthy, fit and fabulous! I feel like the Whole30 people are right there with me!!

 This is the only life we have to live! Why not live it feeling the best we can by eating what God gave us to eat. Our bodies will look and feel better as a result of taking care of the environment by eating locally grown produce and meats that are not full of chemicals and junk.

Today's meals Consisted of:

Breakfast:
2 eggs made by my wonderful hubby over easy/medium yum!!
Shake: 1/4 cup full coconut milk, 1 cup kale, 1/2 banana, 2 prunes with ice blended.
I will be honest here... this shake was not the best! I am still playing with this kale, and my magic bullet finally died so it didn't get it all blended up =(

Lunch:

-2 pieces watermelon
-handful of cashews and almonds
-Organic Ground beef, kale, broccoli, onions, garlic, baby peppers, and 1/2 avocado.
Sauteed it all together (except avocado) Took about 20 minutes to chop and cook it all in a pan. Not bad! Plus I made extra for my husbands lunch tomorrow (saving time and money!)

I always sit my son next to me so he sees how mommy makes him healthy and strong! Its so cute because he tries all the veggies & food with me! He LOVES peppers and avocados! (he calls them "uh-bah-cah-dos") However he thinks raw white onions are "ucky mama."

Snack around 4 is an apple with Almond butter smeared on top, a few cherries & handful of raw almonds.

Dinner: My husbands friend gave us fillet mignons so i grilled these up with onions and peppers, sweet potato fries (chop, olive oil and broil 15 min= delish!) and sauteed yellow squash... total of about an hour considering we have a old charcoal grill (which the lid just broke on me... haha not having great luck today with my appliances!)

Probably one of my favorite meals! I do have to be careful with those sweet potatoes... I love em!

Snack: Craving sweets a little so we cut up a pineapple and I had some more raw cashews and almonds before bedtime to tie me over.

Can you believe my brother just walked in with a BOX of donuts!?? REALLY? On my first day with nothing processed he comes in with donuts?? Where in the heck was he yesterday??  ;)

Don't worry I ran as fast as I could to my room and started writing in my blog to distract me! (thanks guys!)

I do feel a little hungry right now even though i feel i ate a lot today and did not go hungry so i am thinking this is just my mind and habit kicking in OH and maybe those donuts on the counter nagging at my brain... i will choose to ignore that feeling....

Looking forward to tomorrow and getting some of my clients in my new home gym!! It's so close to being completely finished!! It's nothing fancy but yet so perfect!! Just like my life! =D Happy Monday!

Keep yourself Healthy, Fit, and Fabulous!!

*Lallenia*