AM Workout done, coffee time!

Your morning is always filled with bright opportunities! #coffee #sunshine #life #liveitloveitbeit #determinedathlete #morning #ironmanboulder #training #bigcoffeecups 😉☀️☕️

It's only a matter of starting..... Speed work and sweat!!!

Oatmeal Pancakes

1/2 cup Oatmael 

1/2 cup egg whites 

1/2 scoop protein powder 

Mix pour into pan, flip and eat. I put syrup and banana's on it with a HUGE cup of COFFEE course!! ☕️😉

The Best Running Partners when your an early bird....

Get your timer and ride! 🚴🚴

Indoor riding is so much better than not riding at all. As much as you try, you can’t create that “real hill,” really feel the wind in your hair, or experience the giddy exhilaration that comes with riding a bike. But, if you mix it up. Do a combination of endurance (also known as aerobic base building) rides, strength rides (hills), and intervals.

HIIT Training on your indoor bike 🚴💪
8:00 Minutes Warm-Up. Flat road; light resistance on wheel (should be able to feel the road); cadence right around 90 RPM. Goal to raise heart rate to around 70% of max. (Perceived exertion of 6 on a scale of 1-10.)

7:00 Minutes Ladder #1
—:30 seconds Increased resistance, increased speed (90-100 RPM)—looking to drive heart rate up to 75% or 7
—:30 seconds recover—leave resistance on, reduce speed
—:45 seconds Work—pick up speed, add resistance if needed. Pushing heart rate up to zone 4 (80-85 of max) or perceived exertion of 8-9.
—:30 seconds—soft pedal, leave resistance, recover
—1:00 minute—push heart rate up with increased speed resistance, looking for zone 5 (heart rate 85-90% of max) and perceived exertion of 9-9.5. Should be very uncomfortable and you shouldn’t be able to hold it for long.
—:30 seconds—recover. Soft pedal. Grab a drink. Use your breath to bring your heart rate down.
—1:00 minute—hit it hard again.
—:30 seconds—recover
—:45 seconds—give it all you’ve got
—:30 seconds—recover
—:30 seconds—GO! Fast! Longer recovery ahead!

4:00 minutes— Find your flat road and allow your heart rate to recover to 65-70% of max. 5-6 on the perceived exertion scale. Should be able to talk again. Don’t let your heart rate dip back down into zone 1, you’re not done.

9:00 Minutes—Long Hill. First 4 minutes add resistance every 30 seconds until cadence drops to around 70 RPM and heart rate goes back up to zone 3. 75-80% of max heart rate. Hold. Minutes 5-9 increase speed, but don’t reduce resistance. Heart rate goes back up to zone 4. Your legs should be very warm and starting to fatigue. Heart rate is up. Short of breath. Strong. 💪

3:00 Minutes—recover to that flat road. Allow your heart rate to come back down and shake out your legs. Imagine coasting down a hill with a slow cadence. Grab a drink and hold your heart rate in zone 3.

7:00 Minutes—Hit that Ladder again. Saving nothing. Reaching for zone 5 every. single. time. It should hurt. The good kind of hurt.

5:00 minutes—Recover/Cool down on the bike. Allow your legs to roll at around 80 RPM. Gradually bringing cadence down and stretching out.

4:30am (yep I'm an early bird) Family all tucked in their beds, and I'm starting my 3 hour training ride in my Endurance Pain Cave.. Loving my IM training life again!!  🏊🚴☀️☀️

My After workout treat...

After workout treats.. 1 cup Oatmeal, small M&M's, 1/4 cup Honey, 1 scoop vanilla whey protein, 1/2 cup of natural peanut butter mix roll in little balls and place in individual plastic baggies so you DON'T eat them all in one sitting.. 😉#yummy #treats #training #ironman #studiofitstrong #ironmanboulder #ironmantriathlon #training #mommy #treats

Just keep swimming!

Training is going amazing, nothing like swimming 3600 the last time I did that was at IMWI 2009.

🏊🏊🏊🏊

Wow time to get back....

Get back to blogging again!!
IROMAN Boulder is in my sites...

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! 

20/15/15

More later... 

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.

Perfect!

http://sciencelearn.org.nz/Contexts/Food-Function-and-Structure/Science-Ideas-and-Concepts/Macronutrients

Drink your water...

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%

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

• Eggs
• Egg White 
• Feta Cheese
• Sharp Cheddar
• Daiya Cheese, Dairy-Free
• Cottage Cheese
• String Cheese
• 1% Milk
• Greek 80 calories 
• Chobani Simply 100 Single Serves
• SO Delicious Cultured Coconut Milk Yogurt
• Unsweetened Soy, Almond, Coconut, Rice, or Hemp Milk
• Earth Balance Coconut Butter

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

• Sabra Hummus
• Salsa
• Black Bean or Multigrain Tortilla Chips
• Pretzels
• Hot-AirvPoped Popcorn 
• Think Thin Bars 
• Quest Bars (High Protein Source) Get at Complete Nutrition 

BEVERAGES

• Sparkle Water Flavored 
• Herbal Teas
• Infused Water
• Coconut Water 

TREATS

• Dark Chocolate (at least 70% cacao or more)
• Gluten-Free Frozen Cookie Dough 
• Frozen Yogurt
• SO Delicious Almond & Coconut Milk Ice Cream

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.

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.