Archive for February, 2013

Moving Day and Goal Check In!!!

Can you believe it is the end of the month!!!!! I am seriously dancing today!!! It is moving day and we can’t get out of here fast enough! We loaded the moving truck last night and hit the road today! 🙂

Okay now that I have gotten my excitement out of the way, let’s do that final goal Check in for February and see where I stand!

  1. The #LoveMyAbs Challenge is first. I did this on every workout day. I loved this Tabata it was awesome. I loved that it was quick but effective! My abs certainly gained some shape this past month! 
  2. To continue to drink plenty of water. I finally have this figured out! I drink 24 ounces between each meal and 24 ounces after my last meal so 24 x 6 is 144 ounces a day. Some days I even go over. 
  3. I have kept true to my cut and my macros. I am proud of myself for staying strong and find it surprising how easy it actually is now!                                                                                                                    
  4. I have kept up with Josh’s workouts and WOW talk about pain ha ha ha ha he kicked my butt this month, but I am so happy to have him back training with me!!! We push each other that much harder!!!!  My workouts have gone from being 40 mins to an hour  to being 1 1/2 – 4 hours. Crazy but effective and my body change is certainly reflecting that! 
  5. My body fat % went from 21.3 to wait for it….. 16.8% I was floored! I had it checked 3 times. I totally know that it can be off some, but I am still excited!!! My weight from 138.4  to  134.8 almost 4lbs!!! Yay me!!! Lost 1 inch in my hips, waist, and arms! So I smashed this goal!!!! I originally said I wanted to at least get to 135lbs (125 in a perfect world ha ha ha) but 134.8 I am stoked about!!!! Now I prepare for a lean bulk! It is time to build more muscle mass! I have to also mention how proud I am of my hubby Josh!!! He too is down 20+ lbs, since starting the cut!
  6. Oh the dreaded scale challenge….. This should have been the first thing I packed lol I stepped on the scale once a week so this was a FAIL I HATE the scale, but can’t quit standing on the dang thing ha ha ha ha 
  7. The #PlankADay I said I would be better and I was much better this month. I slacked a few days this week, but over all I did pretty good with keeping up with it!                                             
  8. Finishing up the packing and cleaning for the move. Obviously, this just had to get done. I am so use to doing it all by myself. It was AWESOME having Josh to help this move!!!!! To boot I get him for 10 day during/after to help with the unpacking too!!!! We Rock!                                          
  9. Zoe had enough of a break from lesson time. Taking structure away has effected her behavior. mainly because she has been bored. I can not wait to get her lesson plans back on track and get her back into a routine again. On a good note. She can count to 20 now, knows most of her abc’s in sign language, and learned the days of the week. lol She needs her learning time, not just to educate her, but to keep her busy. She is like me and is not a fan of sitting and watching Television!!! 

We have a ton of driving and unpacking! I wish you all a fabulously fit Thursday!!!! I am ready to start smashing.more goals with you in March!!!!

 

March Goals Are Set!

This month couldn’t have gone any slower for me lol I have been itching to start March and another chapter in our life. All month I have been like is it March yet???

I don’t know about you, but I am ready to set some goals for the month!

  1. To do the #PlankA Day challenge every day. I love planking and want to get into a normal routine. It is so beneficial to your core and as we all know it is important to have a strong core!  
  2. To join a gym. Yes, I said it lol. Now that we will be living in a city that will actually have a great gym, long gone are the days of working out at home. We will have a home gym for the time being, but are excited to get back into a routine outside the home!  There is a lot of equipment we want to use that we do not have, so this will open so many more doors for us! Plus Zoe will get the social benefit of the daycare 😉                                                                         
  3. Get Zoe back on track with her lesson plans. I will get back in to my routine of sitting down once a week and prepping her lessons. This past month she has been on break and we have really seen a difference in her behavior. She need structure and something to do! My poor girl has been bored.  
  4. To start my lean bulk. I have no intention of just pigging out. the increase of calories is strictly for muscle building. I do however plan to have cheat meals once a week 😉 Not gonna lie I am excited about that!  
  5. Not to worry about what the scale says! As a woman I too fall right into the whole “Oh my I weigh how much?” With bulking I WILL gain weight. I need to do a minimum weigh in twice a month, just to see what my gains are.  
  6. The whole point of this bulk is to gain muscle so to do this I need to put time in and really train hard! 
  7. To try my hand at Vlogging. I just want to make it as Deaf friendly as possible, so signing and captions are a must. I want to try it at least once this month, then we will see how it goes. 

This month is going to be amazing! A new chapter in a new city, new workouts, & new diet plan. I am a girl on a mission! When I walk across that stage next year, I want them to ask Who is that? Game on!!!!

What are your goals for the month?  Let’s rock this month together!!!! Hope you all have a fabulously fit day!!! xoxo

Vitacost.com

 

Figuring Out The Move & Peak Week

This is the last week for the cut. I started this cut, not only to trim some fat, but to get an idea of what it will be like when I am prepping for a contest. With that being said this week is what some call peak week. I am going through the motions, because like I said I want to get a feel for it. Jessie Hilgenberg posted a great video talking about peak week.

So this whole cut has been about experimenting with my body and learning what will work best for me! Obviously I am no where near where I want to be for a contest, but I am getting a great idea of what I have to look forward to!

Sunday was my refeed day. Yesterday I cut the carbs back and today I am going 0-20 carbs and will work my way back up. I will follow her set up for peak week to see if it is what will work for me.

We took the gym down yesterday, so no more workouts till we get to the new house. I am bummed about it, because the gym is where I relieve my stress and as we all know moving can be stressful no matter how prepared we are for it. It doesn’t help that meteorologists are saying we are due for yet another winter storm….

Of course it will be on the truck loading days lol

I am bound and determined to not  let it get me down! I am doing my best to just relax and not stress. Today will be a day to slowly get what I can done and like I said RELAX.

Josh is off for the 10 days starting tomorrow which is a God send! Originally we thought he was going to have to stay up here and work for a week, come to the new house for a couple of days before he had to jot off to Arkansas for business. I am so happy we get to have some family time. Zoe hates it when her daddy leaves for business trips.

So this week is stressful and happy! I am excited to see what my results to this cut will be and even more excited to get into the new house!!!!!

Hope you all have a fabulously fit day xoxox

Vitacost.com

 

Motivational Monday Start The Week Off Right!!!

It is Motivational Monday! It is also the last day I have internet till I get to the new house….

No worries though, I have several posts ready and scheduled to be up throughout the week 😉 You didn’t think I would leave you hanging, did you?

I always try to stay ahead of the game, but I will admit it has been a struggle with the move! Regardless, today is Motivational Monday! Let’s get geared up for this awesome week!!!

Today is the beginning of an awesome week! Remember your goals, stay focused and get after it!!! i hope you all have a fabulously fit day and stay tuned I have SO many great things up my sleeve!!!! xoxox

Vitacost.com

 

The Way To Lose Fat & Keep It Off!

I know you all are tired of hearing about my move, but only 5 more days!!!!  I seriously couldn’t be more ready!!!! Josh and I have moved most of the furniture and boxes to the garage, I have most of the cleaning done, even did a walk through with my landlord yesterday with the new renters.

I have been holding water, which has me frustrated. Since coming off the birth control, my cycle has seemed a little off. I realize it will take time to get back to normal. It is just frustrating :-/

I have also been a little frustrated , because I have a young lady whom I have been giving advice, which I love helping others, so that isn’t the issue.  Most of the time she doesn’t take it. She thinks that what I am telling her just can’t be right,  but constantly asks. She asked about fat burners and special shakes again even though I have told her before, I believe they are a waste of money.

I am not going to lie to anyone, I am currently using a thermogenic now. Do I considerate it to be a miracle pill? No! My diet is on point and so is my training. I use it as an engery boost.  Do I drink protein shakes? Yes! I drink them to supplement protein when I do not have the time to sit down and eat. Thermogenics are used by some in the bodybuilding industry pre-contest . They do help with raising body temp, boosting metabolism, and helping with the last bit of leaning out.

I spent a small fortune on several different thermogenics when I was overweight. I would lose a few pounds then gain it all back. I automatically assumed the pills didn’t do their job. It couldn’t possibly be ME. I was doing a ton of cardio, but I was eating pork chops, potato salad, mac and cheese, and cupcakes.  Fact of the matter is, nothing is going to help lose fat and keep it off except YOU! You must ask yourself, what am I putting in my mouth everyday?

Diet is the main key to actual fat loss. You can workout all you want, take all the supplements you can find, but unless you are drinking a ton of water, eating complex carbs, lean proteins, no/low sugar,  healthy fats,  all in healthy portions. Then in my opinion, you will be spinning your wheels. Am I saying you can never have a cheat meal? Not at all! One bad meal is not gonna make you gain weight just as one healthy meal isn’t going to make you lose. Losing fat successfully is not going to be in someone else’s get rich quick scheme with fat burners and shakes. Sure it will work at first, but who is gonna sit down and only drink shakes every meal for the rest of their life? I don’t know about you, but I like to EAT!

The best way to lose it and keep it off is change your lifestyle. Meaning throw out all the foods you KNOW are NOT healthy. Basically, if it comes in a can, box, or has a commercial, it probably belongs in the trash. I think that eating right is the hardest part of losing weight. Figuring out the how, when, and what. Once you have figured out how to prepare and eat healthy meals, you no longer have a need or crave the bad stuff. Sure it is still appealing sometimes, but it no longer haunts you.

Exercise and training are great! You add that to a stellar diet and you will have results faster than you can ever imagine! I know what it feels like to just want to change overnight. To feel lazy and tired. These things take time to change, but with consistency  determination, and a strong desire to achieve, YOU CAN AND WILL DO IT!!!! Stop falling for all the hype on tv! Better yet, just turn the tv off!

Eat clean, Train Mean, Get Lean! That is how it is done!!!! I hope you all have a fabulously Fit Sunday!!!! xoxox

Vitacost.com

 

Do You Have A Junk Food Pusher In Your Life?

Courtney from Journey of a Dreamer posted an interesting article this morning on Facebook. It was about children getting junk food no matter where they go. The article titled “Why Is Everyone Always Giving My Kids Junk Food?” The Article was posted on US News Health. This is a topic that is talked about a lot in our house. Almost every play date, church gathering, party, family visit, etc  that Zoe has been on, she is given candy, cookies, chips, etc. At home she doesn’t get these as snacks. She eats fruits, veggies, yogurt, peanut butter, and cottage cheese typically.

I reposted the article on Facebook and of course got bombarded with messages of how these junk food items are fine in moderation. How I am taking away from Zoe’s childhood by restricting her diet. I obviously disagree. 😉 We do not keep junk food in the house. We believe that teaching her healthy choices now is beneficial. It does get hard though. She knows what junk food is and does like it! It doesn’t help that all of the companies market the junk towards children. Everywhere you look, there is cartoon characters and toys with everything! Zoe sees stuff like this at the store and of course she wants it!

I get frustrated because I do not want Zoe getting artificial colors, flavors, and all the chemical crap that is in processed food! I find it funny that the government is always restricting the supplement industry, but not the food industry. This boggles me greatly. As parents I think it is our job to protect our children and teach them to make the right choices.

I think what troubles me the most is seemingly being attacked for trying to do what I believe is right for our child.  So many try to make us feel bad for not always allowing Zoe to indulge. I know my child and she behaves differently after getting certain things. She also doesn’t feel well after eating junk food. Why would I want to allow her to make herself sick? It is hard on Josh and I to be labeled as the strict parents or hear others whisper that we don’t let Zoe do anything. She does get occasional treats, just as we do. We just do not keep junk in our house or make this a regular thing.

It is funny so many think I push my healthy lifestyle on everyone, but we feel there are junk food pushers on every corner everywhere we go.

I personally believe that teaching her healthy habits now will keep her from making poor choices when she is older. Josh and I were both junk food kids. He has struggled with his weight most of his life. He loves junk food and is the first to admit it, but like me strives to set an example for our daughter. I was raised with several overweight family members who had a list of health problems. These things scared me as a child. I stayed super active, but was unaware that food was the main cause of my families pain.

I don’t want Zoe to have the struggles her father or I have had. We stick to clean healthy snacks for her and she does like them. She picks out her own snacks as well as helps make them. She loves to get her plastic knife out and “cut” up broccoli and cheese chunks.

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Sorry to vent this morning, I just get frustrated. I am not the “mean mom” that so many label me as. I just want my daughter to have ever benefit in this life that I can offer her. Raising her to make healthy choices is one of the best things I feel I can do for her. I have no problem if others want to eat junk. I just do not want that for my family.

I advise everyone to educate themselves on what your family is truly eating. There are several articles listed here to get you started!

  1. Are Junk Food Manufacturers The New Tobacco Companies?
  2. The Extraordinary Science of Addictive Junk Food
  3. The Scary Truth About Food Coloring
  4. 5 Things To Never Feed Your Children
  5. Danger to Children From Food and Drink Additives Is Exposed

These articles are just a very small fraction of what you can find if you do the research. I say stand up to the bullies who push junk on your family! I want my family to be healthy, happy, and active!

Hope you all have a fabulously fit Saturday!!!! xoxox
Vitacost.com

 

Guest Post: Five Questions You Haven’t Asked About Healthy Snacking

Happy Friday all! Please enjoy this guest post 🙂

Five Questions You Haven’t Asked About Healthy Snacking

By: +Elizabeth Lotts writer for Vitacost.com

 

Snacking: everyone’s doing it. If you try to follow a healthy diet, you probably have a pantry full of whole grain crackers, nutritional bars, dried fruit and the like. But snacking on the wrong items, at the wrong times, in the wrong quantities can be what’s behind that diet plateau you’ve been trying to break through—or the reason why your favorite jeans feel a little snug. Read on to ensure you’re snacking the right way:

Q: Who should be snacking?

A: YOU! Anyone can benefit from snacking throughout the day. Keep in mind: if you’re trying to lose weight, then don’t discount snacks from your total calories consumed. Keep drinking plenty of water, get adequate rest and exercise regularly for overall health and well-being.

Q: Why is snacking important?

A: When you eat the right foods (see next question), your body benefits from a balanced nutrient mix. Snacking also aids in appetite control to fight off food binges. Eat consistently to maintain energy levels throughout the day, so you won’t lose focus or hit that afternoon slump.

Q: What should I be snacking on?

A: Eat foods that nourish your body and beware of empty calories – foods made of solid fats and/or added sugar, like soda, sausages and sweets. Most importantly, listen to your body and know how it responds to certain foods. Keep a food journal to track what you eat and how you feel immediately after, 30 minutes after and even two hours after (i.e. sleepy, energized, bloated, etc.). This will help you remember which foods give you sustained energy and which result in short-lived affairs.

Q: When should I be snacking? Is there a specific time of day?

A: Snack when you’re hungry – honestly hungry. Sometimes we mistake thirst for hunger, or are just plain bored, stressed or frustrated. Before you grab a protein bar, drink some water, stretch your legs or take a quick walk to clear your head. If you still feel tired or hungry, then have a snack to refuel and re-energize.

Q: How much food qualifies as a snack?

A: Think small for big benefits. Plan and pre-portion your snacks whenever possible to help prevent overeating. Eat from single-serving containers or small bowls and stop when you see the bottom. A snack typically contains less than 300 calories with a good mix of protein, carbohydrates and healthy fat – like omega-3 from nuts.

 

This article has been provided by the folks at Vitacost.com. They know that a healthy lifestyle is more than organic vitamins and natural supplements.  That’s why Vitacost.com offers essentials for your home, your baby, your pantry, your beauty routine – even your furry, four-legged friends! Since 1994, Vitacost.com has been taking the cost out of healthy living. Today, you can shop over 35,000 products like argan oil from your computer, tablet or smartphone with just a click of a button. Go onto their Vitacost Coupon page for deals and savings. Some might say Vitacost.com is the silver platter of healthy living – let them serve you. Vitacost.com is not affiliated with this blog and isn’t responsible for content outside of this article.

 

Very Inspiring Blogger Award!

I was Nominated for the Very Inspirational Blogger Award by Karen at WineandDash.wordpress.com 

I am honored to be Nominated! I love living a healthy lifestyle. Not only am I striving to better myself, but also set an example of self love for my daughter. I have am and have been inspired by SO many others! It is nice to know I am paying it forward 😉 Thank you Wine and Dash for the Nomination!

The Rules are Simple:

  • Display the award logo on your blog
  • Link back to the person who nominated you
  • State 7 things about yourself
  • Nominate 15 bloggers for this award and link to them
  • Notify those bloggers of the nomination and the award’s requirements.

Here are the 7 things about me….

  1. I lost part of my hearing from an ototoxic drug in 2009. I am Hard of hearing now and proud to be a part of the deaf community!                                                                                             
  2. My parents are deaf 😉 Being raised in the deaf culture was a blessing! I am CODA Proud(Child Of Deaf Adults) 
  3. I am in training to compete in the NPC Midwest Competition in 2014  
  4. I am terrified of bridges. I plan to overcome this fear by walking across The Big Dam Bridge in Arkansas YIKES lol  
  5.  I am 7 years older than my husband. Many think we are close in age, Not sure if that is a knock on him or props to me ha ha ha 😉                                                                                                                                    
  6. Exercise of choice is Weight Training. Lifting is so fun and worth while to me. I just love the changes in my body! 
  7. My blog which started out as another way to keep myself accountable, has become my job and I LOVE it! I am a Stay at home mama, bodybuilder, soon to be NPC competitor, and a Blogger. 

I Nominated the following Bloggers, because they are all inspirational to me!

  1. Courtney at Journey of a Dreamer 
  2. Mindy at Mindy’s Fitness Journey
  3. Karina at C’est La Vie
  4. Danielle at It’s a Harleyyy Life
  5. Kierston at Candy Fit
  6. Mindy at Road Runner Girl
  7. Pam at Pamdemonium
  8. Dani at Weight Off My Shoulders
  9. Kymberly at Girl Gone BadAss
  10. Jennifer at Wine To Weightlifting
  11. Katy at Fit In Heels
  12. Sarah at How My World Runs
  13. Valencia at Knots and Squats
  14. Stephanie at Fit Mom In Training
  15. Alexandra at Healthy Life Happy Wife

Thank you all for being such an inspiration in my journey of being healthy, happy, and fit!  Hope you all have a fabulously fit day! 

 

Body360 Whey Protein Crunchies are bites of AWESOMENESS! #Giveaway

I am super excited this morning! I received a package yesterday from Body360 Nutritionals

It was a package of their Protein Crunchies, also known as BodyCrunch. I have to say, this product is GENIUS!!! Protein Crunchies, need I say more?

DSC_1998These little bites of greatness are an all natural and gluten free way to add protein to ANYTHING! Yes, I said ANYTHING! The crunchies are tasteless, so adding them to whatever you are eating is simple. What a perfect way to add protein to recipes without changing the flavor!!!They also are full of BCAA’s, Glutamine, and Calcium! 😉 I was fortunate enough to be able  to chat with the CEO of the company, Christian Graham, about some of his favorite things to do with the crunchies.

Christian~ “Try it over oatmeal after heating. Yogurt. Ice Cream. Pancakes, French toast and one of my favorites, a natural peanut butter sandwich!”

Joanna~ “Awesome! Have you ever used it to bread baked veggies?”

Christian~ “I have. I like to mix them with some type of breadcrumb.  You will also need to reduce the size of the crisp in a food processor.  You can also use them in a low fat cheesecake recipe.  The pie crust is amazing!”

After chatting with him, I was even more excited! In March they are set to release Cocoa Flavored BodyCrunch!!! Can you imagine the possibilities?!?! The blog on their website is a must see!!! It has some amazing recipes! Seriously, look at this stuff. I am drooling over here lol! Click on the pictures to get the recipes!!!

BodyCrunch Pumpkin Carrot Chocolate Chip Muffins!

BodyCrunch Banana Blueberry Muffins!

BodyCrunch French Toast

I was in a bit of a time crunch around my 3rd meal. I had actually ran out of prepped chicken so these were awesome to use in a hurry. I just sprinkled them on my already prepped jasmine rice and string beans, with a bit of Sriracha. I LOVED the crunchy texture and they did not change the flavor of what I was eating at all! Best of all, I got my protein in!

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Looking at the recipes, I knew that French Toast was going to be the easiest option, especially with my kitchen basically packed since we move is 8 days. Zoe had The French Toast with a honey peanut butter topping with extra honey drizzled all over. She was a happy camper! Getting her to pose for a picture was hard, because all she wanted to do was stuff her face lol

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I took the Savory French Toast recipe and made it my own with what I had left in the kitchen 😉 Mine was a Buffalo Chicken French toast with cottage cheese and green beans. I am not gonna lie, it was phenomenal!!!! I was a happy camper too! 🙂

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A treat I want to try is bananas sliced, covered in peanut butter, rolled in the crunchies, then dipped in chocolate. Doesn’t that sound fabulous!?!?! You can find these bites of awesomeness on their WebsiteAmazon.comNetrition.com, and N101.com

Christian Graham, over at Body360 Nutritionals wants to give one lucky reader their own bag of BodyCrunch to try! Before you head over to my GIVEAWAYS page, Checkout The Body360 Nutritionals Blog by Clicking HERE and tell me what recipe   most excites you?

Good luck to you all! I hope you have a fabulously fit day!!!!!!

Vitacost.com

 

Tough Guy Tuesdays & a little Motivation BAM!

Normally Monday is my Motivation day, but I really wanted to share the Leptin info I had learned! It is a good thing I did, because today is the day I need motivation. The neighbor’s dog barked ALL NIGHT and Zoe was scared that it was a monster.

I had to sleep with her last night, so needless to say I didn’t really sleep. I am a dog lover! Beardog is our furbaby. I just never understood why people get a dog they are gonna keep outside and ignore? I also believe that if your dog is barking, out of respect for your neighbors, you bring it in or make it stop! At least we are moving away in 9 more days!!! Woo Hoo!!!!

Like I said last week, Zoe and I were one of the winners of NPC Figure Competitor, Hope Trask’s Lady Swole Monday

I have to share our Lady Swole Monday picture from yesterday too.  😉 Zoe LOVES showing her muscles as much as I do ha ha ha ha! We aren’t in it to win, we love LSM’s because it is a way to stay accountable. There are SO many inspirational ladies from all walks of life who participate. Plus, Hope is one of my Mentors and she ROCKS!!!!  No ugliness is tolerated on her page, which I also LOVE! As you can see above, Today is Tough Guy Tuesday, so men can also participate and get the same encouragement and motivation as we do! Get your guy to submit his photo!!!!

Okay I have had my morning  coffee and today is Back day, so let’s do this!

So let’s get out there and kick booty! I truly hope you all have a Fabulously Fit day!!!!

Vitacost.com

 

Learning about Leptin Ah-Ha that is why I need to re-feed

Yesterday was a rest day. Zoe and I spent the morning saying farewell to my parents. We see them for a while after the move. It was a wonderful visit, but sad when they were leaving. Lots of crying. 🙁

After they left Zoe and I spent the afternoon/evening getting more things ready for the move. Every time I think I am almost done, I realize there is so much more to do! This is the 9th move in 3 years, you would think I would be use to this by now ha ha ha. The official count down is on! Just 10 more days!!!

I also decided to make yesterday a re-feed day. A fitness friend had posted this video on the hormone Leptin and how it affects our bodies. It goes over how fat stores release the hormone and send messages to our brain. This is a great educational video for anyone looking to find out why we plateau and why we sometimes feel hungry when we shouldn’t . The Captions are horrible lol so if you have hearing problems, the you may need someone to help you get all the info because the guy does not look at the camera the whole time, so it is quite hard to read his lips lol 😉

The video had me re-evaluating my cut process. I have been hungry the past few days and thought a re-feed day was in order. There have been a few times during this cut where I felt that I was not only hungry, but plateauing. I did get beyond those points, but if I can do it without cutting calories, then that is even better. With cutting more calories I felt I was risking muscle, which is NOT something I want to do. I had also gotten frustrated a few times, because Josh has cheated quite a bit during his cut and he would have greater losses than me, so after seeing this video, I understand more about the hormone and how it affects me.  Cheat meals, re-feeds, treats, reward meals, etc make more sense to me now. I totally had an Ah-Ha moment lol.

Needless to say, I did not go to bed hungry. 😉 I re-fueled my body and am ready to hit the gym hard today! It is chest day and I am stoked to get back in the gym! I seriously LOVE working out!!!

I am trying to stay as relaxed as I can about the move. Like I said this is pretty routine for us, so I know what to expect. My job for the next ten days is finish the house, workout as hard as I can since there will be a small break from the gym, and get enough articles written to keep you all educated and entertained while I am offline for a few days 😉 If you have any suggestions or things you would like to know feel free to comment below! 😉

Hope you all have a fabulously fit day!!!!

Vitacost.com

 

Answering Questions about my Macros

This week’s workouts have kicked my booty! Today and tomorrow are rest days. I know I need them even though I don’t always want to take them. I should just take Beardog’s lead and relax…..

I get a ton of email/messages daily asking about specific workouts, diets, supplements, etc. First and foremost I just want to say I am NOT a nutritionist or a Certified Trainer. Although those are future goals, I have not reached them yet. I have no problem giving advice and telling you what has and does work for me. I would still talk to your doctor to make sure the path you are on is best for you. 😉

This week a ton of questions have been about my macros. So I am gonna post this quick overview of my diet and how to figure  up macros on your own. I eat 40/40/20  Meaning 40% of my diet is carbs, 40% of my diet is protein, and 20% of my diet is fat.

To figure out what your macros are, you go based on your weight. Last time I adjusted my macros I weighed in at 142lbs. To cut weight I typically figure 8-12 calories per pound. My current macros are figured up at 10 calories.

142 x 10 = 1420  This number is my total calorie intake per day

1420 x 40% = 568 This is the total calories of Carbs. Since my Protein is also set at 40% it has the same total

568/4 = 142 There are 4 calories per gram of carb or protein. If I take the total amount of calories from carbs/protein and divide it by 4, this total will be how many grams I eat of carbs and protein

1420 x 20% = 284 This is the total amount of fat calories I take in.

284/9 = 31.5 I round it up to 32 😉 There are 9 calories per gram of fat so I take the total fat calories divided by 9, this is the total amount of grams of fat I eat.

So here is how my macros break down 142 grams of carbs, 142 grams of Protein, and 32 grams of fat.

I was also asked why I didn’t adjust it with my weight loss. There are a couple of reasons, first I still get hungry at 1420 calories, lowering them would be torture lol. Second is I am still losing weight at this rate. If I plateau I will change it up, or change up my workout.

Changing it up doesn’t have to just mean lowering calories either some increase their protein intake to 50%, lower carbs to 30% and fat 20%  I adjust it to my goals and how my body is reacting to the diet after a couple of weeks. Everyone is different,  so if starting a new diet plan, just listen to your body. I NEVER advise going below 1200 calories a day!!!! That is seriously crazy talk! Starving yourself is NOT the answer to losing weight. It will actually cause the opposite!

The 40/40/20 is what works for me and what many of my mentors have suggested for me. I was also asked how much water do I drink. At a minimum I drink my body weight in ounces. I typically strive for about a gallon and a half a day. When I start bulking, or trying to build more lean muscle, my macros will be readjusted to 15-20 calories per pound of body weight. (Not gonna lie, I am excited about this, because I do love to eat ha ha ha!) I will also reincorporate cheat meals about once a week.

Other than the occasional cheat, my bulk will be clean. I want to gain muscle NOT fat! Clean bulk means I will still eat as lean and healthy as possible, but eating a LOT more!!!

Then I will go through the cutting process again to get show ready! This time next year you will see me walk across that stage! I will compete in the 2014 NPC Midwest Figure Competition in the Novice division and I have every intention of walking away with a trophy!

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2011 IFBB Midwest Pro

This is what I am working towards! I have full support of my husband which is the best thing EVER and I can not wait to see how much further I push my body this year!

If you have any questions about my workouts, nutrition, or anything at all please go to my contact me page and let me know what is on your mind! I will certainly answer your questions. If I don’t have the answers, I will find out for you! 😉 I hope you all have a fabulously fit day!!!!

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Valentine’s Day surprise from Detour Bars & Goal check In!

Hope you all had a very Happy Valentine’s Day!

We spent the day together as a family. We took Zoe to the Humane Society and a few other places to look at kitty cats. She told us she wanted a cat a while back and though Josh has always been against getting one, he would do anything for his baby girl lol. We did not come home with one just yet. We are waiting till after the move. We thought it would just be fun for Zoe to go play with some. She is pretty excited about getting a cat! Hopefully she can wait till we are settled in to the new place 😉

Daddy surprised Zoe with a box of chocolates and asked her to be his Valentine. She gracefully accepted lol. She only ate one chocolate and said she just wanted to save the pretty heart box.

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I did really well with not eating any chocolate, well that is till we got home lol To our surprise there was a package on the front porch. I opened it up and was so excited to receive a box of Detour Bar’s new Neapolitan Protein Bars! Perfect timing ha ha ha  Josh was excited as I was to try them!

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The pretty pink packaging went right along with Valentine’s Day 😉

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The bars themselves look very appetizing too!

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I took the first bite and felt like I was cheating. 😉 This fit into my macros, so I was good! Woo Hoo!!!!

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They are as pretty on the inside as they are on the outside!

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Zoe may have an addiction to these bars. She ate hers pretty quick!!!

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Then headed over to daddy and stole his ha ha ha ha ha

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Needless to say it was a super tasty surprise from Detour Protein Bars! If you guys haven’t tried the new Neapolitan Bars, I would highly recommend them!

Now for a goal check in! The #LoveMyAbs challenge is going great! I actually LOVE doing Tabatas, so I knew this goal would be an easy one! 😉

I have been doing well on Drinking more water too. I have been keeping my intake at a gallon to a gallon and a half a day!

I have also been rocking my diet out! I have my macros are on point!

Josh’s workouts are tough, but I have been rocking them too! I feel so strong right now which is awesome!!!

I haven’t checked my body fat % yet, but I am stoked because I lost another 2lbs which has me down 62lbs. My heaviest weight was 198lbs and I had been stuck hovering between 170-155lbs for what seemed forever. The scale is finally starting to move and I am seeing a HUGE difference!!!!!

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These are pictures from my heaviest to now…….

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This one is from my wedding day May 2012 I had just started working out again after taking a long break. I remember being so upset about how I looked that day.

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The #PlankADay has been going great although wouldn’t you know, I actually forgot to do them last night. WHOOPS!

The house is almost done being packed up! We couldn’t be anymore excited about this move!!!! A few of my awesome neighbors (Yes I am being factious lol) remind us DAILY why!

What did you do for Valentine’s Day? How are you faring on your goals? Hope you day of love was perfect and you have a fabulously fit day!!!

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A look into the new NLA for Her Supplement Stack & Product Giveaway!!!

I have always been a skeptic of supplements that are marketed towards women. Most are diet pills that claim they are the miracle pill of the future or some sugary “protein” shakes that are actually lacking in the protein department. It can be really frustrating figuring out what are the best products for you!

Most products labeled “For Women” are high in carbs and/or low in protein. They are just sugary low grade versions of what we should be putting in our bodies. Of course going into any supplement store can be intimidating. The selection is always overwhelming and in most cases marketed towards men. If there is a women’s section the products are sub par and are usually a waste of money.

You typically find products like Special K Protein RTD shakes, Click Protein, etc. The packaging is always smaller and pretty, yet still the same price as the quality products that are marketed towards men. Then you end up talking to this guy Ha ha ha ha!

I was sent some products from NLA Performance to try. The product line is called NLA for Her. I had done quite a bit of research prior to receiving the stack. I was pleasantly surprised by how the stack was laid out! This product line was just released, so that added even more to the excitement!!! I couldn’t wait to try them to see if they are comparable to quality stacks I have tried, or if it just fell into the “women’s product line” hype.

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The face of the product line is IFBB Figure Pro athlete Jessie Hilgenburg. She is someone I look up to, so I was stoked to even be a part of the newly released line. Jessie earned her Pro card last year so congrats to her on that and this awesome line of products!

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Okay, let’s talk about the stack! The first thing I looked at was of course the Protein. You all know my hubby dubbed me the Protein Princess, because instead of shoes, jewelry, clothes, etc I have an impressive collection of protein ha ha ha

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It is called Her Whey which I love. It is gluten free and sugar free. Macros are as follows 225 calories, 7g fat, 4g carbs, 28g protein. I love that it boasts more healthy fats. I tend to neglect them in my diet when cutting weight, so this is really a cover all blend for me on protein! The flavor is Chocolate Eclair. When I first opened it, to me it had a chocolate cinnamon smell. I wasn’t sure I was going to like it. WOW!!!! The flavor floored me. It is SO dead on and tastes SO good!!!! To boot when I first opened the container the scoop was at the top. So yeah, it was meant to be!!!! xoxoxox

DSC_1705The protein has quickly become my favorite Protein Blend! It has Isolate and Micellar Caseinate, so you fuel your muscles instantly and will continue to feed them for hours to come. You stay full and did I mention how good it tastes????  As you all know my favorite before bed treat is my Protein pudding. Some protein blends don’t always fare well when mixing with my Greek yogurt. I typically use just a Casein, but I tried it with Her Whey and it was HEAVEN in my mouth!!!!

IMG_20130210_205008The next product I am excited about in the stack is Uplift. This is the pre-workout drink. Again, AWESOME product! It is full of Amino Acids. It is formulated to make your body burn fat while working out. It actually fools your body into believing it is breaking down muscle, so you instantly burn fat instead! Um, how awesome is that???  It gives you an amazing energy boost without the jitters or the crash. There are NO artificial colors. It has Beta Alanine, which I personally love! The flavor is Raspberry Lemonade and yes, again phenomenal taste! There are a lot of pre-workouts out there that are eh okay in flavor, some are just nasty, then there is this…..It tastes like something I shouldn’t be drinking. It is like candy! I LOVE it!!!! They just released Cherry-Limeade Oh I need try try that one now!!!!

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Next up is Her Aminos.  Her Aminos comes in Pink Lemonade it also tastes off the chain, has no artificial colors, and is a potent blend of Branched Chain Amino Acids, Beta Alanine (I love the tingles! Don’t judge ha ha ha), Taurine, Citrulline, and Glutamine. Everything you need in one drink. You can drink it pre-workout, post workout, when you first get out of bed. It is the perfect amount of energy to get you going. If you are unaware of what this blend actually does for you, let me break it down. It will allow your body to adapt to an intense workout, it will utilize your fat stores for energy, and enhances recovery! Therefore you are going to burn fat, build muscle, and recover faster!!!! This is greatness in my book!!!

IMG_20130203_135129The last, but certainly not least part of this stack is the Shred Her Thermogenic. Of course the fact I am cutting weight right now made it a perfect time to be able to try this product! I have been using the product for 13 days now, and I can honestly say I am down half inch in the waist and 2lbs on the scale! I love the way it makes me feel. It is a natural mood booster with ingredients like Green Tea Extract, Taurine, Caffeine, Citrus Aurantium Extract, Green Coffee Bean Extract, Raspberry Ketones (which by the way make the pills smell so good!), Ursolic Acid ,Guarana Extract. I take one when I get up and one pre-workout in the afternoon. There is no jitters and no crash. I just feel energetic and ready for anything! This feeling lasts all day!

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With my workouts getting more intense, this stack has been a lifesaver! I have had the energy and focus to power through my workouts/training, which on some days have been lasting hours.  The stack is amazing whether it is for a man or woman! My hubby actually likes the line too ha ha ha ha! 😉

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The labeling is spot on, it’s not too masculine or feminine, the flavors are unmatched, the macros are perfect, in my opinion NLA Nailed it! They hit it out of the park. All of the companies that market towards women will need to step up 10 fold, because at this point in the game NLA for Her has it in the bag. There is NO other stack or product line on the market for the female athlete that can even come close to comparing to this!!!!

NLA Has been gracious enough to allow one of my awesome readers the opportunity to try the Shred Her All Natural Fat Burner! Get over to my Giveaways page (Click Here) and get entered to win today!!!!! Before you do though, save yourself some time on one of the entries and comment below telling me what NLA for Her product most intrigues you?

I thank NLA performance for allowing me the opportunity to try the stack and give my honest opinion. I seriously did not think I was going to like the stack as much as I do! I was not compensated in any way, shape, or form. I would love to see this line on Vitacost.com If you would too, shoot them an email (Just click here)  and let them know!!! Till then you can get your hands on this stack from www.NLAPerformance.com and also check them out on Facebook NLA for Her.

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A little more about Lady Swole Monday & Vitacost’s New Be Box Collection!

Yesterday I mentioned that Zoe and I do Lady Swole Monday on NPC Figure Competitor, Hope Trask’s Facebook page.

Hope is an inspiration to me as well as many others! She is a mentor to me and has always been willing to help me get out of a rut! I LOVE Lady Swole Mondays. It is an encouraging day where women from all walks of life and all fitness levels band together to support one another in their progress. It has really become a phenomenal event! If you are looking for a way to stay accountable and share your progress, I advise joining in on the fun. She also gives random prizes! How cool is that!?!?!  Zoe and I were actually named the winners this past round!!! SHHHH!!! It hasn’t been announced yet ha ha 😉

I know I posted it yesterday, but this was our winning pic lol

Zoe and I have fun every week participating and we love seeing everyone’s progress! She has just started Tough Guy Tuesdays too! So if you have a fella who needs some accountability and a good boost to his self esteem, get his photos on her page asap! I have been trying to talk Josh into it lol but he is still a little shy 😉 I am proud of him though! We are neck in neck with the weight loss at around 60lbs. I can’t wait to weigh in tomorrow, to see how this month is faring for me so far!!!

On top of Hope emailing me to tell me I was the winner of Lady Swole Monday,  I also received a Be Fit Box from Vitacost yesterday. I was pretty stoked to say the least! It had a ton of goodies to try out! I have tried the Bulu Box twice and felt it was kind of a let down. Now with the Be Fit box I am impressed with! $13.99 for the box and you can see when you order it what will come inside to try! Not to mention it can be up to a $70 value! Let’s check it out together!

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I like the red box! Not only is it basic and simple, but reusable! Perfect for a gift box!

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Jam packed with goodies and a discount code! Woo Hoo!!!!

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Lots of goodies in this box! I am impressed! Let’s look at everything! Shall we?

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Okay first thing I look at is a one month supply of FemBody Slim Select GT300 Being that I am nearing my cutting cycle products that boost metabolism and energy are awesome! This retails on Vitacost for $32.97

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Next up is Drink Chia. Now you all know how Zoe loves her “Bumpy Juice” 😉 She was SO excited to see this in the box!!! This Retails on Vitacost for $3.09

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Next up is a sample pack of Muscle Pharm Shred Matrix There is no retail price on the sample pack, but I have been wanting to try the product and since I am cutting weight, this is the perfect time!

DSC_1913I LOVE peanut butter cups, so I was stoked to see Atkins Endulge Peanut Butter Cups! Josh and I will have to share it when Zoe isn’t around ha ha ha ha. Yes,we are selfish, don’t judge! This being a single package also did not have a retail price, but I don’t care lol 😉

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These intrigued me. With my cut I do have some days where I feel hungry in between meals and just need a little something that won’t kill my macros. Rebody Hunger Chews. I tried one today the taste was okay not the great meal I was craving lol, but it did seem to help with my hunger. This retails on Vitacost for $20.49

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Vega One all Nutritional Shake. This is also a great in between meal snack option. I love the fact that it is soy free and all natural. This is also something I would give Zoe if we were out and about and she was hungry. They make them in these convenient single serving packets which makes it easy for  on the go! No retail price for a single serving.

So let’s add up what we have 😉 $32.97 + $3.09 + $20.49 = $56.55 + 3 Samples all for the price of $13.99 I like the fact that it is month to month, no obligation, and you can see what you will be getting before you decide to make the purchase. The only down side to the Be Fit box is they sell out super fast!!!!! To me that just shows that people see the value in this product!  😉

What is even more stellar is the Be Fit Box, which is all about diet and fitness with leading proformance products, but is not the only one they have, they also have the Be Well Box which caters to Personal care and wellness with the best natural and organic brands, and coming in March the Be Pretty Box a pamper me box with premium beauty brands from antiaging science to your more natural organic brands! There is a box for everyone!!! Get over to Vitacost.com and check out the Be Box Collection

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