Back again with a challenge =)

Hi.... It's me! Lallenia!

I am back here...

Why?

Well... 1st of all several people asked me about my Plumbers Wife blog.
2nd I want to talk about my little challenge I am doing for the next 21 days.

If you are new to my blog welcome!! I am sorry if some of this may confuse you but you'll catch on or go read other posts because you're so confused....

To answer the questions about A Plumbers Wife:
 I know in my last blog I said I was going to be blogging at aplumberswife.com and YES! I am soon... the reason it is taking me a little bit is because I am going through a learning curve. I was totally in the mindset when I wrote that blog I would be able to just dive in and everything would be so perfect and easy... false.

I didn't want to put up just an "OK" blog or site. I know many people will say but just START or you won't get anywhere.... behind the scenes I have. I invested in a few amazing courses from a few people I absolutely admire and they all say the same thing.... if you're going to put something out into the world make sure it's your best effort and adds value to people life and doesn't waste their time.

Going through these courses I have realized I needed to push back my vision for A Plumbers Wife and dig a little bit deeper into what I want to do with it. I will keep you posted!

I do have a quick question before I get into my blog today:
Which logo do you like more? A or B? I like them both in their own way. I'm curious to get some feedback.

A.  B. 

The reason I am back to my healthy, fit fabulous... and have a 21 day challenge is....

I feel GROSS!!!!!! Like really gross. 

I see all these awesome blogs, instagram accounts, facebook posts, twitter, (and whatever other platforms I'm missing here) with all these cute fun fitness models showing off their rock hard abs, bootylicious booty, poppin muscles, crazy workouts and super clean meals. 

These people are all talking about how awesome they are, how hard they work in the gym, how easy it is for them to keep their bodies in tip top shape all year round, telling us don't eat this, don't eat that, don't go running or you'll get fat... (haha that totally rhymed!) I'm easily amused =) 

Anyways don't get me wrong or sit there and call me a hater... I think they are awesome too!!! 

(and I may be slightly jealous)

What I DON'T see is their struggles.... until AFTER they figured out how to fix it or after they already have that six pack and went though the transformation. Not the REAL live struggle of what it takes to get there or if they've ever struggled at all to get healthy and fit. 

I get it. Some that DID struggle were self conscious and didn't want to talk to people until they felt confident in themselves and felt like they have been there done that "now I can talk about it and tell people what to do." 

I am sure there are many blogs, and social media accounts where people do share their struggle (and i am sure many people will be emailing me to let me know) but it's no one I follow or know of that does. I figured I would step out of the box like I did with my fitness competition journey and share my struggles from the start of my new challenge. 

As you know, if you know me I LOVE to workout... yes I REALLY LOVE it!!! Weird right? 

Many people don't... but I do. It's my relief, therapy, strength, it's kind of my guilty pleasure if I may. 

I had my 2nd shoulder surgery on my right side in February of 2014. This one REALLY knocked me down. For a long time. 

I actually am still am having issues so have quit doing any kind of strength training that may cause more damage to it. I could keep going on about how much this has affected me in more ways than just my body but I know you are busy so I will just tell you this SUCKS bad and I'm not myself.

After realizing seeing all these posts and blogs it made me think... ok... so what about someone like me? I know I have a fitness background and all but right now I cannot do a push up because of my shoulder injury (as in physically can't... and boy do i despise the word can't)... I LOVE PUSH UPS!! Really I do. I am very limited right now as to what my body will let me do without pain or strain so lifting weights even body weight has me limited. Yes there are things i CAN do... it's just not the same. I do go to cycle and run... will also train legs 1-2times a week.... but it's hard for me to get into it knowing I have to be careful and knowing what i used to do.

I also DREAD eating salads & vegetables right now.... no joke. Like, I have been avoiding them at ALL costs...super weird for me because I used to be obsessed with vegetables!

Basically I am just a complete fitness failure right now... I'd get an F- on my report card. (and DETENTION!) 

I'm just not on top of my fitness game. I can give you a million other excuses OR... I can do something about it. 

This weekend I asked myself....

Lallenia, what is it that you are REALLY struggling with that is making you feel so gross physically? 

Is it the fact you can't push yourself at the gym and feel strong? (why yes.. yes it is)

Is it the fact that you sit more because of the transition from working on your feet all day to running the office work of a business? (urgh gag me!)

Is it your food choices? (sooo... ice cream bars before bed is a bad thing??)

BINGO! 

It's TOTALLY my food choices... I am eating a lot of .. (brace yourself) SUGAR! (gasp)

After doing some deep digging (into the B&J's Americone Dream container)... I came to realize.... I feel gross because I am not fueling my tank with the appropriate nutrition my body needs to excel in life. I may not be able to push myself like I want at the gym but if I was eating to fuel my brain & body I wouldn't be so negative and feel so gross about myself. 

*Side note: If you follow me you know I also struggle with PCOS and insulin resistance so nutrition is even more vital for me to be on top of to feel good...

Today I am starting a 21 day (processed) sugar free diet. (but what about all of Wyatt's Halloween candy??)

No I didn't buy a program or anything. I am going to try to do it on my own. Picking foods I want just knowing what to look for and what is realistic for me. 

 I will blog every day for 21 days and let you know the outcome as far as how mentally, physically and emotionally. (This is your fair warning right now)

I am not going to limit my fruit intake or carbs, or any of that stuff that many diets want you to when starting a detox or diet. I am going to eliminate processed sugar.  I will read the labels and if there is processed sugar higher than 1-2g on there it's out. 

The reason why I say 1-2g is ok because that's hardly any and I know a few foods might have a trace. Again I am being realistic and starting small. (so you people that are perfectionist... go eat a gluten free sugar free cocoa nib paleo cookie and leave me alone)

Haven't we all gone all out on a diet only for it to fail 90% of the time?? It makes it so hard to turn it into a lifestyle change because we have this all or nothing thinking. I think it takes trial and error... and it's ok to fail or find what does and doesn't work for you as long as you don't give up trying. 

That's why this is by my rules, not a shake challenge, whole 30 challenge, or some kind of 0 carb challenge.  I am the only one that knows my body and I want to make this transition and painless as possible. 

OK I am not dragging this on anymore..... Here's what I ate today: 

Breakfast: 1 cup berries, 2 eggs, 1 cup broccoli (it's SOOO good with eggs! at least I tell myself that) and some coffee

Lunch: Pomegranate ... yep ate the WHOLE dang thing! I tried not too but I couldn't stop! Someone once asked how I could eat the seeds just by themselves.... well.... here's the proof: 

SOOO good!!!! Except when they get stuck in your teeth.... that is rather annoying and the whole thing has a large amount of carbs.... whoops. But it's natural right? 

Then i had a cheese stick... ok maybe 2 but 0g sugar.

Snack: Baby carrots and my 4 & 3/4 year old son, Wyatt,  totally talked me into buying a few flavors of tea from the Teavana store at the mall this past weekend... true story... (Wyatt is a little weird but don't tell his parents i told you that =) ) 

.

I made it so I can put it in the fridge so I can have a few servings throughout the next few days for us.

Dinner: Salad w/ oil & vinegar, Crusted Tilapia, & sweet potato w/ butter. 

I DID IT!! I had my first BIG salad in like 5 months. Celebrating the small successes.

 (I will get a small dinner one sometimes but those don't count)

It wasn't too bad..... Maybe I will do this more. 

Then I had this tilapia stuff that has 1g sugar in a serving. This stuff is super yummy but also really processed.... look: 

I will take all my measurements tomorrow and probably post them.. possibly a picture if I get enough courage to venture in to that... Again I am not really going to track my portions, carb count or protein... I am just eliminating pretty much all processed sugar for 21 days to see if i feel a difference or look any different from this one change...again yes I will still eat some processed foods but will have to be VERY conscious of the sugar.1-2g MAX and I will do my best to avoid it. 

I hope this helps you by either giving you the courage to join me, giving you a few ideas for meals, and/or make you celebrate the SMALL successes in living to be a healthier you!

Ok i am going to go grab a cup of this totally delicious chocolate peppermint flavored tea Wyatt made me buy and watch the Black List... seriously this is one of the FEW shows i actually watch because my husband makes me... it's his love language.... cuddling on the couch and watching mindless TV. 

Talk to ya tomorrow! Feel free to join me on this 21 day challenge!!! Let me know if you do... if there is enough people we can start our own secret group and give each other support and whatever else they do in secret groups =) 

oh and Don't forget to subscribe if you want to not miss a blog from yours truly (and her evil side who is the sarcastic one that makes her eat bad food) =) 

Keep yourself healthy, fit and fabulous!!

-XoXo-

Lallenia 

Lets Be Honest...

I am going to be completely honest here….. this is NOT fun for me right now….

I honestly do not know how people are able to do this multiple times in a year. I get the challenge of it and the discipline you need to own up to that can be rewarding. And maybe if I was not a wife and mother it would be different.

(start here if new to this little escapade...)

 I feel selfish.

 I feel like I am taking from my husband, my son, my family, my friends, my clients and my life. I know you need to take care of yourself but SERIOUSLY that doesn’t mean spending hours at the gym and ONLY cooking for yourself because your family does not want to eat dry fish and asparagus or chicken and broccoli for every meal. Then if you do TRY to cook for your family you end up ruining your diet… or a least I do! (Butternut squash never tasted so good!)
Or I have a breakdown and eat more than I should of THEIR groceries from Costco. I then beat myself up over it... No Worries. I am on a mission to find the baby lock locks we have for our cupboards in storage and making Brad take the key with him to work for the next two weeks! (Pathetic?? Um I think not)

Oh hey… yup this is the positive, encouraging Lallenia today right? Ha. Ha. Blame it on the lack of carbs FOOD.  Not that I am not eating…. I just feel hungry all day and I have been getting headaches lately. I suppose it is my body adjusting but it’s not fun.

My workouts have also been really pathetic. I do not have as much energy. Everyone is different but I like to lift heavy (for me), jump high, sprint fast, challenge myself. Not only do a set of 15 and feel exhausted. I don’t like doing a few sprints then get dizzy. I’m not a fan of NOT looking forward to working out. Right now I don’t want to workout.

 I don’t want to get up and go to the gym for fasting steady cardio then go home starving only to be able to eat eggs and 2oz of a sweet potato…. REALLY? Shoot I tried to eat 2 oz. this morning and somehow the whole 5oz ended up in my mouth…. Whoops .I guess that’s why I need to portion it out when I am not ravishing.

I miss my balance. I never thought I really had balance before. Any maybe I didn’t very well which is why I struggle with an eating disorder. So even though this really sucks it IS teaching me the value of having a BALANCE in not only dietary habits but also life in general. Its not fun obsessing over the little things and missing out on the things life is about (like running outside in beautiful weather appreciating this fall season).

Boy, do I miss running right now. Every time I see someone outside running I want to hit him or her with my car because I’m jealous. Even though I AM seeing greater results without running as far as muscle tone and strength... I miss it so much. Although, I am scared to run again because I am sure it will feel like I’m starting all over. I know I want to run at least 3-6 miles a week after this competition. Which isn’t bad compared to when I used to run 20 Plus miles a week because I thought that would get me in better shape, it definitely does NOT work that way. Running long distance i have learned only leads to having a lot of endurance (not a bad thing) and eats away at the muscle i did have (very bad if you want to be a fat burning machine).  Now I just CRAVE it for my sanity and sweat. 

It would be SO easy to quit right now. Because it IS hard. And I don't want to do this all the time. I want to go back to what was fun to me and what I enjoy...

I am sure you’re probably thinking OK Lallenia we GET IT you’re ANNOYED!! Now shut up and give us your results this week then go to bed so you’re not biting any ones head off (literally).

This week Stats:

Weight 134.4lbs (down about 2lbs from last week)

BF%: 19.07 %..... WTFlip? I wasn’t happy about only being down a quarter percent.

LBM: 108.6… urgh..... I LOST some muscle…. Not cool but to be expected

Waist is now a 26.75in (27.25in. 4 weeks ago) and my belly "love handle" bulge (measured right below my belly button) went from 34inches (6 weeks ago) to 30inches so far! Crazy (but good!!)!

My body fat didn’t go down much like I thought it would. This is because my back fat pinch isn’t changing!!!! It’s SO annoying that this is where I store my fat…. Just weird. My theory is because I hunched over a lot growing up (you JUST sat up straight right??) then have had shoulder surgery on BOTH shoulders which prevented me from using my muscles in my back for a long time. No worries, I am on a mission this week to make it go down a little bit! I will do the row machine and vertical rows like crazy.... plus my diet will be tightening up even more... If there's still no change then I don't know what to tell you.

My nutritionist told me that when you’re trying to get to a place your body has never been for the first time it’s going to be more challenging then if you’ve been there before. This makes sense. So when someone is trying to lose weight or fat the first time it’s a struggle to get it off.  Then when they do, if they steer off track it’s a lot easier for their body to gain weight again if they slip back to old habits. It’s doesn’t take as long to get there again when you’ve been there in the past. If I decided to do another show in the future it wouldn't take as long or be as hard for me to get my body fat down.

Below are the pictures i took this morning. Yes, right out of the shower, no make up on or hair done like my 4 week progress picture. I see more muscle tone this week and can tell my sides have gone down and my tummy a little bit... especially my "love handles". my arms look weird but the pinch went down a lot this week so it could be water or because they aren't "pumped up." I'll remember to do push ups before my next set of pictures =)

I know I still have a lot to do in 2 weeks!!!! 

BUT I will have to say... I think I looked better in my 4 weeks (minus my butt... that looks better this week) ! I look fuller! ...maybe its just the make up and hair done... i dunno. 

On a positive note I REALLY do LOVE everything I have been learning about the way peoples my body works. There is only SO much you can learn from the books. It’s truly the experience that makes it REAL and helps a person to REALLY  understand what is going on. I see why so many trainers do these shows &  have such successful clients. I see how people who have lost weight and kept it off are great motivators and trainers for those going through the process. It is kind of like taking marriage advice from a single person…. REALLY? Um no thank you. I'll take the couple happily married for 35 years. Experience. 

Speaking of married life…. My poor husband…. He must REALLY love me…. I know he has a lot going on in his life right now with starting his own business (www.bigbirgedrain.com) but he's trying so hard to keep me motivated and on track even when I tell him I don’t like him, that he is annoying or to not touch me (he hates this one the worst).  I really am truly blessed to have him as my other half. It also helps that I downloaded the Focus on the Family Marriage Podcast to keep me sane, entertained, and loving towards my family the best I can right now.

The take away today..... If you're in the Omaha area and need a plumber... CALL BIG BIRGE!
lol you think I'm kidding? Not at all, really please do! He's the best ;-)

These next two weeks I will be eating  am supposed to be eating:

Breakfast: 3 eggs, 2-3 oz sweet potatoes
Snack: Mahi Mahi and broccoli
Lunch: Mahi Mahi, broccoli & 12 almonds
Snack: Cod and broccoli
Dinner: 4-6 oz steak or salmon and 10 asparagus
Snack: 3 eggs

I hate LOVE my life. =) Wish me luck and a positive attitude for this week please!

 I just got these Paleo cook books I will only be able to dream about now.

Is it weird that I am craving a HUGE bowl of fruit? I don't really want anything but a HUGE edible arrangement or fruit tray right now. (even over carrot cake!!! Now That's CRAZY!)

Enough blabbing.....

Good Night World.

Keep yourself Healthy, Fit, and Fabulous!!

*Lallenia*

YUMMY "cookie" recipe and Chest workout video!

Ok so I for some reason didn't get this posted last week BUT I did write this last week! I just made this video and AMAZING  recipe I added in here for you so  enjoy! =)

11 weeks away! It seems so far yet SO close!!! 78  days away.... ( it's really 74 days away today)

(In case you're confused as to what I'm doing read this blog first )

It has only been since Monday, August 13th that I have kept my nutrition within a certain amount of Calories, Protein, Fat and Carbs.  (I am to aim for 2,029 calories, 67 grams fat, 190 protein and 167 carbs)

I cannot even begin to tell you the difference i am feeling in my body. It doesn't necessary LOOK different (I don't see it yet) but it FEELS different. I feel stronger and tighter, yes even during that time of the month... because I know you were wondering! ;-) OH before i forget I'm going to get measured this weekend due to girl time last week  we postponed it but yes I WILL post the results =) 

Here's the deal since I am a fitness trainer and have always had self image issues... weird combination right!?!? I pay attention to the small stuff. The difference is... this time it's not the scale I am focusing on, for once it is the way my body feels, looks, how strong i am getting, how food reacts to my body, and how my attitude is.

I am focusing on the positive changes, tracking my progresses in my workouts, nutrition and I have a realistic goal ahead to strive for each week. I understand this is not going to happen over night and I have to work to reach these goals. As I said earlier I may not SEE the changes yet but I know with time they will happen as long as I am consistent and persistent. 

A really good friend called to tell me congrats and how excited she is for me to take on this challenge.  She is so encouraging and refreshing!! She also reminded me about the compound effect.

When I train clients and teach boot camps people are always wanting to get results instantly. If they do not see them within a week or two they get discouraged and quit. What many people do not realize is to get results in fitness and health really is a compound effect.  Compounding means adding things together to get results over time.

 Just like saving money... you cannot save $1,000,000 overnight  (if so PLEASE PLEASE teach me!!!) You have to make deposits each week and watch your bank account grow if you make bigger deposits then you will see it grow faster than if you make smaller deposits..

This applies to your fitness goals... all of them.... to get faster, stronger, lose weight, gain weight, you have to make those small or big changes EVERY SINGLE DAY that will help you reach your goals in order to make changes. If you want to see results faster than you need to be willing to work a little harder, change habits and lifestyles faster also. If you just want to be healthy then start with the little changes first like logging your food and walking every day.

I can tell you overcoming my bulimia sure as heck didn't happen over night either and it is something i STILL am learning how to deal with. It's all about making positive and constant changes that have gotten me to where I am now and will help me further my progress even more in my recovery and in my fitness lifestyle.

Right now i struggle with the fact that I FEEL stronger than I ever have but do not see my muscles growing and developing the way I think they should. I have to keep reminding myself this is because I have not been lifting like this CONSISTENTLY for long periods at a time in order for my body to react. Also because i was not feeding my body properly in the past....IT TAKES TIME and the RIGHT FOODS. (and it is ANNOYING!)

So i have an AMAZING  "cookie" recipe I made this weekend... yes it's MINE I made it from my own little brain and it turned out AWESOME! I was so excited!!!!

A GREAT Pre workout or early morning meal with coffee.... YUMMMMY!!!!!!!!!!!!

Chocolate Protein Oatmeal Coconut Cookies

2 ripe bananas mashed until creamy

1/2 cup Crunchy Nut Butter

1/2 cup unsweetened apple sauce

4 tblsp unsweetened coconut flakes

1 1/2 cups quaker rolled oatmeal

3 scoops rich chocolate whey protein

2 tsp Vanilla flavoring

2 tblsp cocoa powder

*Optional* (I used these for one recipe but not the other)

1/4 cup chopped nuts

1/4  cups dried fruit of choice

1/4 cup carob chips
stevia to taste if want sweetener

Pre-Heat Oven to 350 degrees

In a large mixing bowl mix the mashed up bananas, unsweetened apple sauce, coconut flakes and nut butter. Then add chocolate protein powder, oats, vanilla flavoring and cocoa powder. Mix until completely combined. Then add optional items if you wish.

Let the dough rest for about 5-10 minutes then using a big spoon, drop spoonfuls onto wax paper. Should have about 12 cookies. Bake for 15-20 minutes or until crisped to your liking. These taste great out of the oven but even better the next day! 

Nutrition facts w/ out optional stuff:

Calories:180cal

Fat: 7.2g

Protein: 13g

Carbs: 18.1g

AND guess what else i did! I video taped a workout..... for some reason I am weird about posting my workouts but I guess in order to change and become better i need to step out of my comfort zone right? This is a day when I was mainly focusing on my chest. I sped the video up and condensed it because it's annoying watching those videos that take hours besides I know how busy everyone is. Please leave me a comment and let me know your thoughts!

Watching it, I realized boy do I have a lot of work to do still but that's cool because it will be fun to see my progress!!!!

Here ya go!!

Warm up:
Jump Rope 4 min
Band Pull Aparts 50 reps
Overhead squats 20 reps
Spider-mans 20 reps
Push ups with T-rotation

Workout:
1a. DB Fly w/ 20lbs 3 sets of 6-8
1b. Burpee Push ups 10 reps 5 sets (1st one was warm up)
2a. Bench Press 65lbs 10 reps, 80lbs 10 reps, 95lbs 5 reps, 95lbs 5 reps
2b. DB Seated Curls 20lbs 10 reps 4 sets
3a. Incline DB Bench 35lbs 4-6 reps 3 sets
3b. Standing curved bar curls 35lbs 10 reps 3 sets
3c. Med Ball alt push ups to fail 3 sets (12, 10, 10)
4. Knee Driver Push ups off bench 3 sets to fail (10, 10, 6)

Keep yourself Healthy, Fit, and Fabulous!!

*Lallenia*