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*

Not everyone is born with the right dimensions….

Blackshirts, Cornhuskers, Husker Nation, Big Red, Husker Power…

Ok so what exactly is Husker power? Why is everyone so crazy about the Nebraska Huskers?  This is a question I have pondered since I have lived in Omaha for about 6 years now.

If you would have asked me what this was a year ago… Heck! Even a month ago, I would have rolled my eyes and said because there is nothing else in Nebraska to get crazy about but corn fields and flat plains…

If you’re a Husker fan don’t freak out… Let me remind you I am a girl from a small city (Cheyenne WY) that came to Omaha NE out on a whim, following something that was, I guess you could say… blind.

 I decided to make a home here in NE and always thought it was silly during football season how crazy people would get over the Huskers! Actually I was amused but a little annoyed. I even went to a husker game a couple years ago. Don’t get me wrong it was cool but I have never seen a crowd act the way they do about their college football team! I figured it was because I wasn’t from here…

(Brad & I in 2008 at my 1st Husker game...)

I now have an all-new respect for The Huskers and Husker power. I had the pleasure of having Mr. Boyd Epley speak in one of my classes this week. If you don’t know him, he is the Godfather of Strength and Conditioning. He was the first paid strength and conditioning coach for a college in the United States and was one of the founders of the NSCA. He has given me a brand new respect for not only the Huskers but for my passion of fitness and making ones body strong through weight lifting, explosive movements, and hard work.

Two quotes from him in which I LOVE…

“Drive is what happens when you don’t give up until the jobs done.”

AND

A quote that I am a VERY strong believer in…

”Not everyone is born with the right dimensions…. You have to make up for it with your drive.”

This comes from a drive deep inside a person. I know this first hand and am working on my weaknesses everyday so I can develop my mind, and body to be the best me possible! If you think you do not have a drive then you’re probably right, you don’t nor will you ever with that attitude… but if you can and are willing to train your mind to believe in yourself you will develop a drive and learn how to make yourself better everyday.

I was not one that was just born with it… I have had to teach myself how no matter what excuses my life has given me. 

It may be hard to wrap your brain around... but lifting weights, challenging your body and feeling strong is something that will change your life in every aspect.

  Find yourself a good coach and mentor... make your dreams a reality.

Boyd Epley has shown me that being a husker is more than just wearing the red and black… it’s about setting a standard and being great.
GO BIG RED! =)

I'm Suffering.....

It’s a typical Saturday morning at the Birge house. I wake up with the roosters, prepare our blueberries, oatmeal, and eggs, drink my coffee and study until I hear the words “heeellooo?? Mama hoooomme?”

 I go in to see the CUTEST little two-year-old with his hands up and waiting to snuggle me good morning… (LOVE!). He goes to get his da-da up and we eat our breakfast then get ready for our Saturday morning gym date (*sigh* my favorite!). 

It’s leg day for me… those of you who know me know I have some pretty good shaped legs! BUT (or should I say BUTT) I need to turn my gluteus minimums into a gluteus maximums! This means I have to lift HEAVY and work hard! Building muscle for a girl is NOT an easy task and takes dedication, patience and hard work to accomplish. ESPECIALLY for a girl (that’s me!) that used to think running will burn fat and has the endurance of an Arabian horse!

After getting the little man situated in kids club, I go do my warm up of jump rope, body weight lunges and body weight squats, then head over to the Squat rack knowing what I have worked up too this week…. I am mentally preparing myself to squat 135lbs 6-8 times for 4 sets (after I do a couple warm up sets with lighter weight).

When I get there I see one of my husbands best friend (whose name is also Brad but with 2D's) about to use the squat rack so I put on a cute little smile and use my sweetest voice, “Hi Bradd! Are you using this?” (If you go to the gym and use the squat rack you know it doesn’t matter how cute you are when it comes to a buff man and his squat rack!!)

He looks at me and says, “What’s up Lallenia! Are you just starting your workout?”

“Yes I am.” I respond in that sweet little voice.

“Oh good!” He says with a light in his eyes! Then looks over at my husband, “Hey man, is it cool if I take your wife through one of my workouts?”

My Brad looks at me with a grin, “Hell ya! Sure dude! Go for it!”

I have heard my husband talk about this mans leg workouts before and see the way he walks for days after so I give my Brad the meanest look… because he knows I’m not one to say no to a workout unless I’m injured... Boy do I wish I were injured today!

SO…Here I am dripping sweat (and I don’t usually sweat much) lunging with 40lbs in each hand for 20 steps (yes, with perfect form!) after let me repeat that…AFTER I did 5 sets of leg extensions super set with heavy squats then he had me pyramiding my way up from 180lbs to 360lbs then back down to 180lbs (10 reps each set, total of 8 sets) on the leg press…. I stop 2 lunges before 20…. He looks at me and says, “Pain is weakness leaving the body, but that’s cool go ahead and cheat yourself from getting results I won’t say anything.”

What do I do? Go over pick those dumbbells up and finish that set knowing I still have 3 sets more to go, then one more superset workout with hamstrings. All the sudden after I put the dumbbells down I hear in a disgusted voice “You know… you DON’T HAVE to suffer to get fit!” Says the lady who is sitting on the leg machine with no sight of sweat dripping off her body, has about 40lbs to lose and the machine that she is on is definitely set up wrong for her body. 

If I wasn’t in my zone working hard to reach my goals at the time I may have had some “motivational” words for her. Instead I shook my head and smiled... oh but I will tell you what… I finished those lasts 3 sets of lunges and that hamstring superset feeling stronger and more confident than ever! =) (don't ask me how i will get out of bed in the morning.....)

Moral of this story you are wondering? I’ll tell you. I am not “suffering” because I am dripping sweat, grunting (more like a squealing), lunging weights that weigh more than half my body weight, not eating birthday cake or pizza when I am around it, measuring out my foods, and striving to be in the best shape I can be in. That’s not suffering to me… sorry lady... that’s called motivation, dedication, and a girl who wants to prove to herself she can do it.

Healthy, Fit, FABULOUS!
*Lallenia*

"Don't let anyone influence or make you feel bad when it comes to your life & your choices, they are yours for the taking..." Fitness Model Aundrea Annin


Here is a picture of me after i was just getting out of Physical therapy from my shoulder surgery about 5 months ago, I don't have as much muscle as i want to see.....SO I use it as motivation because I am in the processes of getting my back & shoulders stronger and leaner, also want to see more definition in my abs and grow that Booty!!! ..... I am making my weaknesses my strengths =) 

I KNOW my ABC's... how about YOU??

Hi Hi Hi!!!! yes it has been a while since i have posted....I do not really have much of an excuse but rather an apology! Haha, my problem is i want to post blogs all the time because i feel like there is so much to share that i get overwhelmed and then don't do it.... hmm... sounds like something i need to work on yes? Anyways here is an article (vent) about the food pyramid i wrote for a health class this week,... please give me your thoughts on this topic!!! 

I KNOW MY ABC's..... HOW ABOUT YOU??

 The food pyramid has been taught in schools for almost 15 years now. Yet the Western World is more obese than ever! My guess is this means something is not right about this kind of teaching….. I understand that the western society has been increasingly sedentary since the evolution of video games, big screen TV’s, meaningless reality shows, and computer social life. But let’s be real here… that all reflects back to just plain laziness! There is a major misconception about the food pyramid and exercise. Not many people want to approach that issue because it involves changing their lifestyle.   

 I see from an article on cnn.com that they are changing the food pyramid again, which, in my opinion, is much better than the last one. It still is just general and does not really TEACH people what and why they are eating what they are eating. Don’t you agree that when you know why and how to do something you are more inclined to do it?

“How many carbs do I eat?”

“I feel like when I eat more pastas, cereals, and breads I gain weight faster…. Don’t you?”

“What is a carbohydrate anyways?”

“If I’m supposed to cut back on fat why do all these health nuts (pun intended) tell me to eat more whole eggs and coconut oil??”

“How do I get rid of body fat?”

 These are very commonly asked questions by many people. Yet when they turn to the food pyramid for answers it tells them a general answer that is not necessarily going to help a person reach their health and fitness goals. So then what do they do? Listen to the media, listen to celebrities who are PAYED to promote a product, and pay all this money for pills, powders, shots, and JUNK that is going to leave them out of money, frustrated and possibly hurt their health even more!

 I know this because I have been there done that, tried it all and I see it EVERYDAY! This really frustrates and irritates me to no end! Why in the world does the government invest all this time and money into healthcare instead of health prevention programs? Think about this, if the government were to hire people to work at schools who are very well trained in fitness and nutrition (the ones who practice what they preach not just go buy a certification and go home and eat Cheetos all day). Make it a mandatory program where the students actually have to learn and get graded on assignments (not just play dodge ball or watch a PowerPoint). Don’t you think maybe they will learn something that will stick?

 I know how to spell, add, subtract, cursive writing, my ABC’s, the 50 nifty united states (& 13 original colonies), and so much more because the teachers/government MADE me and HELPED me learn…. Why not teach the children about what to eat and how to eat at a young age? After all this is when a person’s brain is developing and learning. Not only will kids retain this information but it is ESSENTIAL for them at this age to be eating a very healthy diet to help their brain and body develop strong. 

Why not set our society up for success to grow strong and healthy minds and bodies through what we put into our body? I honestly think this would solve SO many health issues! People will be able to enjoy their lives more, have more confidence, and want to work for a government that takes care of them and helps them. Then maybe, just maybe we might be proud to pay our taxes to a government who wants us to succeed and be happy…. But then I guess that would cut back on all the billions of dollars they make off of your prescriptions, doctor visits, medical complications…

 Works Cited

Agriculture, U. S. (n.d.). USDA Choose My Plate. Retrieved from http://www.choosemyplate.gov/: http://www.choosemyplate.gov/

Park, M. (n.d.). Plate icon to guide Americans to healthier eating. Retrieved from www.cnn.com: http://www.cnn.com/2011/HEALTH/06/02/usda.new.food.plate/index.html

 

SNowFlakes = Candy bars & milk shakes.... YUM!

“If all the snowflakes were candy bars and milkshakes…. Oh, what a snow that would be!!!
 Standing outside with our mouths opened wide, ah ah ah ah ah ah ah ah ah ah…..”

( this was stuck in my head after running in the snow yesterday morning....)

You know that just made you smile and reminisce about childhood memories of catching snowflakes on your tongue, building a snow ball then running inside to a cup of hot chocolate, chocolate chip cookies and cartoons. :-) 

Snow days are the BEST! It is SO beautiful to see the ground covered in a beautiful blanket of white, cuddling on the couch and watching Christmas movies, OR getting around to painting those ugly cabinets of yours… ok, maybe that last one is just me... 

This is also the time when we want that comfort food that has a tendency to add extra baggage on us until spring comes around, right? 


Well guess what?? That does not always have to be the case if you have chosen to live a healthier lifestyle and WANT to change your habits!

I LOVE LOVE LOVE cooking healthy meals and snacks ESPECAILLY now that I have a little man (hehe, and a BIG man) to feed. 


Nothing makes me happier than knowing that the people I care about most in my life are taking care of themselves inside and out by what they are putting in their bodies. That is one of MY personal motivations for learning how to eat and cook healthier all the time.

Here are some of my healthy, favorite, & FUN recipes for you to make when you are craving something not so healthy..... :-) 

I was in the mood for chocolate chips cookies last night so what did I do? Make them!!


 Here is the recipe I used instead of the one that comes on the back of the chocolate chip package:

(http://www.thewannabechef.net/2011/05/04/almond-flour-chocolate-chip-cookies/) You can modify this in other ways as well with egg whites or a different sweetener if needed!

Ingredients (Makes about 12 cookies):

•   1 1/2 cups (6 ounces) almond flour

•   1/4 cup butter, room temperature

•   1/4 cup sugar (or sweetener of your choice)

•   1 egg (or 3-4 egg whites)

•   1/4 teaspoon salt

•   1/2 teaspoon vanilla extract

•   1/4 teaspoon baking soda

•   1/4 cup DARK chocolate chips

Preheat oven 375

Cream the butter and sugar mixture together until smooth.

Mix in the egg or egg whites

Next, add the almond flour, vanilla, salt, and baking soda and mix until it is combined.

Fold in the chocolate chips.

I used a spoon and scooped small rounded dough onto baking paper (parchment).

Place in oven for 10-12 minutes.

Let them cool then tell me how delicious they are!! They are even better after a couple hours of cooling down!

This would be my little man chowing down on these delicious cookies! yes he is wearing my bike helmet....lol

Who doesn't like some fried chicken or chicken nuggets?I know my little Wyatt LOVES dipping his food so I found a way to make HEALTHY chicken nuggets!!! YAY!

•    1 pound boneless, skinless chicken tenders or breasts, chopped into squares

•    1.5 cups of almond meal or almond flour (can also use quinoa flour, oat flour or 100% wheat if you must)

•    1 tablespoon paprika

•    1 teaspoon garlic powder

•    1 teaspoon onion powder

•    salt and pepper to taste

•    2 tablespoons extra virgin olive oil

1. Preheat oven to 425 degrees.

2. In a large storage bag, mix almond meal, garlic powder, onion powder, salt and pepper.

3. Taking 5-6 pieces of chicken at a time, throw into bag and shake until chicken is full covered.

4. With a brush, cover baking sheet with olive oil.

Place chicken bites on sheet and bake for 12 minutes. Turn chicken over and bake for another 12 minutes.

An addition to the nuggets.....

For those if you who LOVE mashed potatoes but do not like the calorie count may I present to you…..

Mashed cauliflower…. Before you roll your eyes and laugh at me… TRY IT! Don’t knock it until you try it please! ;-)

·      3 large potatoes, scrubbed, cut into 1-inch chunks
 (or less BUT add more cauliflower!)

·      1 1/2 cups cauliflower florets

·      
1-2 tablespoons olive oil


·      Vegetable broth as needed

·      
Salt and freshly-ground black pepper to taste

1. Place the potato chunks in a saucepan filled with cold salted water and bring to a boil. When boiling, add cauliflower florets, return to a boil and cook, partially covered, for 20 minutes, until potatoes and cauliflower are very tender.

2. Drain potatoes and cauliflower, add olive oil, and gradually add vegetable broth to moisten, mashing with a potato masher or processing in a food processor until creamy and fluffy. Add salt and pepper to taste and serve hot.

Serves 4-6.

What to take from reading this besides some fabulous recipe ideas....

Stop pretending it's hard to eat healthy... it's not. The Internet is a wonderful thing! If you have a comfort food you want... make it HEALTHY!!!

 I am positive there is a recipe out there that will satisfy your craving without adding to your love handles.

ALWAYS be thinking about if what you're eating is going to make you feel strong and fit.... if not then what is the point? Who wants to feel gross and weak??

"If all the snow flakes we asparagus spears and broccoli slaw.... oh what a healthier world we would be..... "