Friday, August 14, 2015

Back on track!!

Taking those 20 days to train for the USAT Olympic Nationals really through things off; I gained 7-9 pounds "what!".... But I was doing lots and lots of cardio and my body like most bodies crave sugars while doing "endurance" events and mine did, or I was at a HUGE deficit in calories. 
So measurements and photos will be taken this weekend oh I can't wait... LOL! 

Sunday, July 26, 2015

20/15/15

More later... 

Saturday, July 11, 2015

Do you know how long refined sugar, or other types of sugar typically stay in the body?

First all sugars are carbohydrates but they have very short chains so they're absord very quickly. All carbs, (even the sugar) are eventually stored as glycogen in either in the muscle or the liver and broken down into glucose when the body needs it. Now table sugar is known as sucrose which is actually two sugars which if fructose and glucose. The fructose will be stored in the liver and the glucose will either be stored in the muscle or the liver depending on the amount of glycogen already in the muscle and the timing of the nutrient ingestion.
Basically what happens is 20 - 30 minutes after you take the sugar your blood sugar rises and pancreas must pump out insulin to compensate for the rise in blood sugar. The insulin circulates and eventually is stored as fat if it is not used. This process of being stored as fat can take 60 minutes until 2 hours (this is an estimate).
Remember-1g carb = 4 calories
 

10 REASONS WHY WOMEN SHOULD START STRENGTH TRAINING - 💪

Looking to drop body fat in the most efficient and effective way possible? It’s time to hop off the treadmill, drop the 5 lb dumbbells, and begin strength training.

Weights are a girls best friend! 

Strength training is going to take your workout and body to the next level. More lean muscle mass equals a higher basal metabolic rate which means you are maximizing your body’s fat burning potential.

Reshape Your Body

While cardio may help you drop a couple of pounds, it’s never going to give you the strong, sculpted look you are going for. It is impossible to reshape a body with cardio. Strength training is really going to allow you to focus on specific areas (like booty or arms) and “tone” your overall body.

Burn More Calories

Lifting heavy will increase your basal metabolism which means you burn more calories simply by being alive. You even burn more calories while sleeping. More calories burned means your overall body fat is reduced.

Better Body Mechanics

Lifting heavy will get you better overall coordination, balance, control, and wellness. You will see noticeable changes in strength and agility.

Torch Body Fat

Adding just TWO lifting session per week can reduce body fat by 7%. Remember: light weights don’t sculpt. If you are not tired by your 10th rep then you need to lift heavier. Start increasing your weight by 5 lbs at a time.

Prevent & Manage Disease

14 million Americans are currently living with type 2 diabetes. It has been shown that strength training will help prevent obesity, arthritis, diabetes, and depression as well as balance glucose levels. Strength training is also the perfect way to lower LDL (bad) cholesterol and blood pressure.

Stronger Bones & Muscles

Strength training can not only prevent bone and muscle loss, but it can also reverse it! Lifting weights regularly will increase bone density, which starts to decrease in women after the age of 30.

Get Better Sleep

60% of people who weight train get an average of 7 hours or more of sleep per night. Better sleep means better overall health.

Be Happier

Picking up the weights is a natural antidepressant and works by increasing endorphins. You will get a natural boost of dopamine, norepinephrine, and serotonin (or “feel good” hormones!)

Boost Confidence

Strength training is the perfect way to gain confidence, self esteem, and independence. You know that furniture you need moved? Now you can do it yourself. Strong girls exude a certain confidence that is intoxicating.

Increased Strength

There are 650+ muscles in the human body. By working them all in different ways you can achieve the sexy, sculpted, toned look you are striving for.

Sunday, July 05, 2015

Changes...

I take photos now every week, (I won't be posting them in until the end "mommy reasons")
In my sweet Athletic Bling, Bling suit, I don't know if I'll be wearing this Athletic Bling, Bling Suit for the computition but it gives me a visual of where I need to be. 
My measurements they really haven't changed to much however, when I look at my photos and how my clothes fit different in different areas tells me I'm doing good. My biggest struggles so far... 1. Not having a thyroid and when you drop sugar and crap foods you would think you would see major changes.... Mmmm not me YET! 
2. Cutting back on cardio..... It's hard! 
-Blood work done next week to see where my levels are. 

July 5, 2015 
Chest 33
Waist 29
Hips 34
Right Thigh 22
Right Bicep 11
Weight 137
Body Fat 19%

June 2, 2015 
Chest 34
Waist 29 
Hips 35 1/2
Right thigh 22
Right Bicep 11
Weight 136 
Body Fat 19%

Friday, July 03, 2015

Eat Clean Shopping list.. Ok what I like!




GRAINS, NOODLES, & PROTEIN

  • Sprouted Grain Bread or Whole Grain Bread 
  • Low Carb, High Fiber Wraps
  • Brown Rice
  • Rolled Oats
  • Quick Oats
  • Steel Cut Oats
  • Quinoa
  • Quinoa or Whole Wheat Pasta
  • Soba Noodles
  • Black Beans
  • Lentils
  • Chickpeas
  • Salmon
  • Tuna
  • Turkey
  • Chicken
  • Lean Beef
  • Bison
  • Tip: Whenever possible choose organic or natural grass-fed beef or lean chicken for the most nutritional bang for your bite. If you are incorporating red meat into your diet, opt for 92% or higher lean beef.

SEEDS & NUTS

  • Almonds
  • Peanuts
  • Walnuts
  • Nut Butter 
  • Natural Peanut Butter
  • Sunflower Seeds
  • Pumpkin Seeds
  • Flax Seeds
  • Chia Seeds

VEGETABLES & HERBS

  • Kale
  • Spinach
  • Green Leaf Lettuce
  • Tomatoes
  • Broccoli
  • Sweet Potatoes
  • Green Beans
  • Cucumber
  • Asparagus- I Don't like! Just Sayin... 
  • Corn
  • Peas
  • Carrots
  • Onions
  • Garlic
  • Ginger
  • Cilantro
  • Parsley

FRUITS

  • Lemons
  • Limes
  • Oranges
  • Pears
  • Avocado
  • Apples
  • Bananas
  • Strawberries
  • Blueberries
  • Raspberries/Blackberries
  • Melon
  • Mango
  • Grapes
  • Kiwi
  • Pineapple

DAIRY & DAIRY-FREE

OILS, CONDIMENTS, & SPICES

  • Extra-Virgin Olive Oil
  • Coconut Oil
  • Agave, Raw Honey, or Natural Maple Syrup
  • Dijon Mustard
  • Apple Cider Vinegar
  • Balsamic Vinegar
  • Red Wine Vinegar
  • Fresh Ground Black Pepper
  • Pure Salts (Pink Himalayan or Sea Salt)
  • Cayenne Pepper
  • Cinnamon
  • Nutmeg
  • Red Pepper Flakes

BAKING

  • Whole Wheat Flour, Coconut Flour, or Almond Flour
  • Almond Extract 
  • Natural Vanilla Extract
  • Natural Peppermint Oil

SNACKS

BEVERAGES

TREATS

SUPPLEMENTS

  • Cookies and Cream Protein Powder (complete nutrition)
  • Multi Vitamin 
  • Fish Oil or Shreads with Omega 3, CLA (complete nutrition) 
  • Probiotic
  • Whey Isolite Protein 
  • Pre workout 
  • BCAA'S 

 


Just learning more and more on "Macros"

                                            ‘Macros’ is actually short for ‘macronutrients.’

Macronutrients are very basic nutritional components of any diet and include fat, carbohydrates, and protein. Eating the proper ratio of macronutrients is important for maintaining optimal health. The proper ratio is 100% dependent on body type, composition, weight, height, and goals.  There is no magic number or one size fits all when it comes to macros.

Protein

1 gram of protein = 4 calories
Protein provides our bodies with energy and is the building block of the body. Protein is essential for growth, repair, and maintenance of lean muscle tissue. The proper amount of protein in your nutritional plan can help you lose body fat and gain (or maintain) lean muscle.

Carbohydrates

1 gram of carbohydrate = 4 calories

Carbohydrates are the primary source of energy for body and brain function – which is exactly why low carb diets can be detrimental to overall body function if followed for too long. Carbohydrates do a bit of everything from aiding in digestion to fueling you through an intense workout.

Fats

1 gram of fat = 9 calories

Fats provide your body with a slow and steady supply of energy and are important for proper hormone production and function. They nourish the brain and aid in muscle growth.

How Do Macros Work

There is a lot of controversy surrounding macronutrients or “counting macros.” This particular dieting theory is most commonly called “If It Fits Your Macros” or IIFYM. The basic philosophy behind IIFYM is “Eat what you want and still lose fat.” Essentially, as long as you are sticking to your personalized macros (ex: 30% carb, 40% protein, 30% fat) you will lose weight.

When it comes down to sheer math, this is absolutely correct. The science behind macros and calorie counting is concrete. You absolutely MUST burn more calories or macros than you consume in order to lose weight. Plain and simple math and science. As long as you are hitting your macros and not going over, you are going to lose weight.


Tuesday, June 30, 2015

Carb Cycling for fat loss..



What is Carb Cycling?
If you are counting macros then you have a certain number of grams of carbohydrates that you are eating each day.
Carb cycling is simply eating more carbs on one day and less on another, instead of the same exact number of carbs each day.

Disclaimer - "You don't like it, don't do it!" 😉

Pop Tarts?!?! Yep, learning..... and Studding!


If you have spent a lot of time in the gym or in the Studio I guarantee you have heard of someone talking about eating pop tarts to gain muscle. Now initially, you are probably thinking “here we go again, another trend of false statements”. Here we are trying to eat clean, and train hard to get the hard earned results we are striving for and now I’m being told to eat a pop tart?? That’s seems counterproductive. Well, it’s not at all! 

The truth of the matter is that there are no inherently good or bad foods. Foods all contain calories and of those calories are macros: Proteins, Fats, and Carbs. The body cannot distinguish what it’s digesting, whether it is a chicken sandwich from a fast food joint, or baked chicken, spinach, and a handful of almonds – both meals can render the same amount of macros if measure appropriately.  

When we exercise, it creates a highly stressful state for the human body. The body naturally releases cortisol as a reaction to whatever physical exertion you are putting yourself through. Insulin and cortisol have a direct relationship. Post workout, insulin spikes and lowers cortisol levels which start the protein synthesis cycle. Protein synthesis is basically the rebuilding of muscular tissue. In a post workout state, you want to initiate protein synthesis as quickly as possible. The most efficient way to begin the cycle is by getting a quick and large boost of insulin into the bloodstream, and that can be done by ingesting high glycemic index carbohydrates, which are basically simple carbs/sugars. Pop Tarts are highly processed form of sugar – dextrose, maltodextrin, fructose, sucrose, and high fructose corn syrup. 

Post workout, it is essential restore glycogen and get protein into your body immediately! If you’re an IF’er like myself, and train in the morning or afternoon, I supplement with BCAA’s until I break my fast and then have my post workout meal. Don’t worry the sugars and carbs will not make you fat! Post workout the body can uptake and use these sugars and carbs to begin protein synthesis. It’s not like you have been sitting around sedentary for days eating boxes of pop tarts, which is not what I am promoting here. Post workout I typically have two pop tarts and a protein shake made with egg whites instead of milk or water, and a banana.  Some people add dextrose to their shakes, or eat other things like fat free ice cream, chips, etc. One thing you want to make sure of is it’s a high carb – low fat food source. Fat slows down the digestive process of the body, and we want it to be as fast as possible to begin protein synthesis. The pop tart is a great post workout addition to your protein shake, and it’s damn tasty! 

 Try it for a week or two and I bet you see an increase in your energy level and your recovery time!!


This is a very "BASIC" explanation of why simple carb uptake can help benefit muscle development by initiating protein synthesis. If you want a more scientific and in depth explanation just look it up. I wrote this to help the average person with a general understanding of fitness and nutrition, not scientists from NASA. 

When your doing a Bikini competition your really are "working your azz off" however, not in workouts but more in your nutrition....ok wait in lunges and some cardio. 
I have to say Endurance Athletes work their Azz off in their endurance events, weights in high reps/body weight training and Bikini Athletes work their azz off in their nutrition, cardio and lunges for your gluts you have to tighten those suckers up they have to fit in that Tiny Bling, Bling Suit. 

Wednesday, June 24, 2015

I go back into work I find this on my door... Something I would totally do for my clients.

"Wow and Thank you!" To whom dropped this off at Studio Fit today, what an awesome surprise coming in to teach Pilates and having a little bag hanging on my door, opening it and receiving this. What amazing support I've received from so many on my journey..... is priceless "thank you!" 👙👠



Tuesday, June 23, 2015

Positive/negative

Yesterday posting about my decision on doing a Bikini Competition was awesome and a downer too (well not really I'm not going to let them get to me life's to short for that.) I relieved so many pm messages, texts, and calls on my decision people wishing me luck, some saying "WHAT" no way YOU that's awesome, you got this girl, amazing positive messages... But then some people didn't like what I've decided to do, they look at it as sexually, flaunting my body, heels, your half naked, how are your boys going to feel? Would you like Elsie to do it?, don't bring yourself to that level..... yada yada! My messages back to them was...I look at it AS "an athlete that's "Beautiful", transforming, building Confidence and this is an extremely difficult event, I'm calling it an event because anything you have to work you butt off for over 4-16+ weeks it's an "Event" and this one is going to be a very difficult event for me in so many. 
I'm looking forward to this amazing event with or without people. 😉
Bring on the Athletic Bikini Beast Mode...👙👠 

Monday, June 22, 2015

Saturday, June 20, 2015

Only 5"

They came I today ... All I can say is thankfully I walk/run on my toes.. Now time to practice! 👠👠

Friday, June 19, 2015

Look what came in..

I don't know if I'll wear it however, it's beautiful! "Bling. Bling" 

One of my Amazing Athletes gave me this yesterday. A start to my new journey!! 

Learning.... Reverse Dieting

“Reverse dieting,” simply put, is the slow addition of calories into your daily caloric intake in order to restore your metabolism after a phase of dieting, or to maximize your metabolic capacity with minimal body fat gain. In short, the goal is to increase your body’s ability to process calories and energy. It is a slow process that requires consistency and patience over time. By adding in these calories slowly, you give your body time to adjust to them with the goal being as minimal body fat gain as possible.

These “calories”, that you add in while reverse dieting generally come in the form of carbohydrate and/or fat grams. Generally speaking, amounts of 5-10g of carbohydrates and 1-3g of fat per week are added. However, it does vary for everyone. People respond to reverse dieting differently. Just in case you are unaware of how macronutrients translate into calories:

For every 1 gram of protein = 4 calories

For every 1 gram of carbohydrate = 4 calories

For every 1 gram of fat = 9 calories

Monday, June 15, 2015

Being an Endurance athlete...

I have to say being an endurance athlete this is one of the hardest things I've had to do so far...... I thought this was fitting!! 
This week I've started 30 min. Walking on the dreadmill with it inclined at 12 and 4.5 pace 1 min. With 2 pound weights 1min. Without talk about SWEAT!! "Thank goodness!"


Thursday, June 11, 2015

"Change is always good, it's how you handle the change that makes it better!"

I'm just saying after 15 years of endurance training,some of the hardest thing is.... 
1. Not workout out when my little one is sleeping. Normally I would be get on my bike and ride or get on my dreadmill and run however, so to take up time I've been doing so much studding on BCT watching tons of videos and learning as much as I can. I just have to keep telling myself the more cardio I do the more it's going to take from my muscle gains. 2. Eating more protein instead of carbs HUGE difference no candy.... Ugh! Lol
3. Instead of drinking Gatorade or Powerade or Cytomax, drinking water is essential too so to change up the taste I'm doing things like this... 
"Change is always good, it's how you handle the change that makes it better!"  
Live it. Love it. Be it....... Determined Bikini Athlete! 

Tuesday, June 09, 2015

Endurance.... Nope Lift Weights!

I have to say it's hard... But it's go into be worth it! 
As an endurance athlete it's hard not to run on my dreadmill at 4:15 AM or ride bike for hours as my warm up!! I see all of these amazing athletes and amazing clients of mine doing the things I love to do which I'm so proud of them for doing, they post their achievements on FB which makes me so proud of them however, on the other hand I wish I was doing it with them.. The mind works wonders.... I thankfully I have a plan and I will stick with the plan (dedication) it's my dream that scares the Hell out of me and I know I will be doing those things soon.  So......

Saturday, June 06, 2015

Body Fat%

I sat down with one of the most amazing coaches for Bikini Competition, she filled me in on so much.. As we were talking she was telling me most women are at about 12% body fast at about 12 weeks out... Wowza! At Escape from Alcatraz I was 16% body fat with my Endurance Body.. 
Getting to 12% Body Fat in 7 weeks is going to take dedication, self-discipline, effort and Determination. Again right now I'm at 19% However, as we all know "you can achieve anything you put your mind to"... 

Thursday, June 04, 2015

It's the little things.... Or in my case HUGE things!!

It's the little things people do everyday... But not me!! So today I actually grabbed out underwear (you read that right), shorts and T-shirt and put those on instead of my normal yoga "Fun pants" and tank after my shower. Yep, I put on powder, mascara and curled my hair with hairspray lol..
 "It's another start!" 
However, yes I still have a sports bra on I know, I know..... 

Monday, June 01, 2015

She's really doing it!

As I'm looking for a dress for an up coming wedding, I call my hubby and was telling him about it, in the conversation I say I don't want to purchase it yet, I want to wait a little bit and lose a few pounds he says "with what you have in the refrigerator down stairs you'll loose that in no time, it's eating rabbit food for your meals with chicken." I said "I'm really doing this plus would you want that or 5 bags of licorice on the counter?".. Reality hit him.... She is really doing this!
 Live it. Love it. Be it....Determined Bikini Athlete! 

Before June 1st my food preparation.. 😉

Starting Points

Measurements 
Chest 34
Waist 29 
Hips 35 1/2
Right thigh 22
Right Bicep 11
Weight 136 
Body Fat 19%
Again I'll be following the 21 day challenge food program and working out to Jamie E. program 
Lets see what the next 4 weeks brings. 



Today is my official start date. Excited!!

                                      

Sunday, May 31, 2015

True!




Ok this weeks meals...

First time ever doing this... Perfect amount of carbs, protein, veggies and my dressing/nuts will be my fat.👙👠

Looking at what I'll be taking.

I'm doing Fit & Active for my multivitamin and Tone which is fish oils


Decisions!

Well I've come to my decision, I'm going to achieve one of my goals in October 2015, It's a Bikini Competition. I figured in October that's my 10th year Cancer free so what perfect timing. Plus I've been doing Endurance events for close to 14 years time for a change. I'm going to do the best I can and give 100% to this with no excuses! I have to say because I have older boys with lots of friends I've never really wore a 2 PC because I was always THE MOM... If you know what I mean.. and on top of that wearing heals lol!! So this is going to be a HUGE challenge! It's funny if you asked me to run a marathon tomorrow I would, if you said lets go do an IRONMAN this weekend, I would say I'm in, but if you said lets go to the beach in a two PC swim suit ......mmmmm.... Hell no! So Challenge is on.. 
Note I will be following the Jamie E. Program until my coach tells me different, I know you read that right I'm hiring a Coach and one of the best I have to say!! I know how to train athletes in all Endurance sports however, to do a bikini comp. I have no idea "but I will learn as much as I can and take as many notes as I can"....I will be able to because I will not be riding my bike and running for HOURS.. Which I love to do! 
Here's the one I'm looking at.. 

Wednesday, May 27, 2015

Looking at my future I've decided to follow this program for a starter!

Wowza going from an Endurance athlete to Building Muscle athlete is going to be mentally tough! Eating Clean is easy however, because I'm an Endurance Athlete I'm a sugar burner, now that I'm not going to be running and biking as long as I normally do I will cut sugars out like "now." It's going to be interesting to see how my body reacts only because I don't have a thyroid... So let's see!! 
This will be the program I will be following however, the nutrition I will be following the 21 day challenge nutrition (only because it works better for me). 

http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-1.html
Reading through this program there's no cardio the first 4 weeks YIKES! However more time to learn, watch videos on posing, competition, makeup, and hair Wowza so much!! 

Friday, May 22, 2015

Yummy...


Ingredients
  • 1 cup whey protein, chocolate 
  • ⅓ cup unsweetened cocoa powder
  • ½ cup coconut butter (I used Artisana Coconut Butter) *could also use natural peanut butter
  • ⅓ cup honey 
  • ⅓ cup quick oats
  • ⅓ cup shredded coconut
  • 1 Tbsp milk
  • .
For the Topping
  • ½ cup shredded coconut (toasting is optional)
Instructions
  1. In a large bowl, mix together the whey protein, cocoa powder, oats and coconut.
  2. Add in the coconut butter, and honey and mix until it starts to form into a dough.
  3. Add the 1 Tbsp of milk and mix. Add slightly more milk as needed to make it roll into a ball easily.
  4. To toast the coconut for the topping, add the ½ cup coconut to a dry skillet pan over medium heat. Stir constantly until it becomes golden brown. Remove from the heat immediately and place in a shallow dish.
  5. Once the toasted coconut is cool enough to handle, take each ball and place in your hand, squeeze the toasted coconut into the ball. I find that simply rolling in the coconut doesn't work as well.
  6. Store balls in an airtight container and keep in the fridge or freezer.
Nutrition
Serving size: 1 ball Calories: 74 Fat: 4.9 g Saturated fat: 3.5 g Carbs: 5.4 g Sugar: 0.7 g Sodium: 24 mg Fiber: 2.3 gProtein: 3.5 g Cholesterol: 5.4 mg