Couch to in shape in 6 weeks

We’ve all seen the couch to 5k programs.  That’s nice in all, but as you know, from reading this blog there is way more to being in shape than running (especially running at a slow pace).

First off, check your diet plan.  I’ve been following the primal blueprint and i LOVE it. It breaks it down so simply.  Eat loads of lean protein and healthy fats and only 50-75 grams of carbs per day.  A few days ago I talked about the food diary I’ve been keeping.  I can’t even express what a difference having that tool has helped me!  Stick to the diet and you are on the fast track to fat loss and health!!

Next, get yourself some new shoes or a new workout outfit.  Something to motivate you to get dressed for your workout.  Getting there is always the hardest part!

Figure your plan.  Are you going to workout at home, at a large gym, or a crossfit gym.  If the first two, then your approach will take more planning.  If a crossfit gym, talk to your trainer and they can customize a plan for you and keep you accountable!

Now, start slowly!  Especially if its been a long time since you’ve worked out.  So many people are so excited at the beginning that they get dizzy, faint, throw up etc.  This can be a huge stumbling block.  If you go for your first workout and it makes you sick, you will be less likely to continue it.  So, do some slow rowing or inclined treadmill for about a week just to get your body used to moving and your heart and blood used to pumping. If you feel good this first week, you can up your intensity on the treadmill or row machine or other type of cardio.

After this week of light cardio you will start to incorporate body weight movements. This means squats, push ups, planks, sit ups.  Get comfortable with these movements!  Try doing circuits with these movements.  Example- 4 rounds of 25 squats, 20 sit ups (not crunches!)15 push ups and 30 second plank hold.  So in case this is hard to understand…all of the above exercises would be considered 1 round.  Find other body weight movements and mix and match them all like we did above.  Lunges, assisted pull ups, hand stands, jumping squats, burpees.  There are endless combinations. You want your whole circuit workout to be about 20 minutes long and try to keep it at a good intensity.

Week three you should start incorporating light weights with your body weight movements.  Try some weighted lunges with a dumbbell in each hand.  Try stepping up onto a box about 18″ high with your dumbbells.  Find a trainer or study proper technique and do some deadlifts, back squats, bench press, shoulder press with a light-ish weight.

example of a workout for week 2 rounds of 50 weighted lunges with 10 lb dumbbells (1 lunge equals 1 rep, so 25 each leg) 150 jump rope singles and 20 push ups.

Week four continue your light weight/body weight movements but now find a day to do some interval training outside or on the tread mill.  Interval training is a more intense and specific workout than just jogging on a treadmill.  Example of interval training.  Sprint your fastest 100M then rest for 90 seconds.  repeat until you’ve completed 8 rounds.

Week five, up your weights with your bigger lifts (deadlifts, bench and shoulder press, back squats) even if its only by 10 pounds.  Pick two days (not consecutive, though) that you will do stregth training.  Do 4 rounds of 10 back squats with each round getting a little bit heavier.

Weeks six it all comes together.  Workout week should look as follows

Day 1   Body weight workout (no longer than 20 minutes) followed by and interval workout

Day 2  Heavy weight training day

Day 3 body weight workout

Day 4 Rest!!!

Day 5 Body weight workout followed by interval training

Day 6 Heavy weights day

Day 7 Rest!

None of these workouts will exceed 45 minutes.  Interval workouts are only about 15 minutes long, but keep in mind they are always at a high intensity. And make sure that you are drinking enough water and getting enough protein!

There you have it!  Be ready for that swimsuit season!!

 

Bacon wrapped chicken

Last night we had the most delicious dinner!  And it was super easy!

Ingredients:

2 large chicken breasts (thawed and cut into 1″ strips)

8 slices of bacon

1/2 cup of honey

1-2 teaspoons of chili powder

Here’s what i did.  I took 2 large chicken breasts and cut them into large tenders.  (1″ by 3″ or so)  I wrapped a strip of bacon around them and held it in place with a toothpick.  Then I heated up some honey and I dumped the chili powder in it.  I heated it in the microwave for about 15 seconds so it wasn’t so thick and then I dredged the chicken/bacon in it.  I placed it on an oiled broiler pan (make sure that you line the underneath pan with foil so you don’t have to do any messy cleaning) and baked it for 30 minutes at 350.  Then I broiled it for about 3 minutes to get the bacon a little crispier.  I served it with steamed asparagus. Husband loved it. Kids loved it.  Totally primal.  Totally a new staple at our house.  Sorry there is no picture.  We were soooo hungry and they looked so beautiful that we couldn’t wait.

Oh, the temptation!!!

The Crossfit open has finally come to a close.  I’m not too satisfied with how I performed but I was about 380 something in the region out of like 1000 girls.  So I guess that is something to be happy about.  I know that next year will be so much better, though!  I’ve got a lot of fine tuning to do and I’ve got a plan!

The primal diet has been going well. Keeping a food journal has made me so much more aware of what I take in.  I found myself saying no to a cookie because I knew that I was at my carb limit for the day. That’s never happened in my life.  But one thing that I’m MOST proud of this day was my willpower on Friday night.  I helped in the kitchen at a friend’s wedding reception and there was a dessert bar!  Let me tell you, I had to cut, place, arrange hundreds of beautiful desserts.  the most moist brownies with mint filling, cupcakes, cheesecakes, CAKEPOPS for goodness sake.  I thought I was going to pass out.  All of the other kitchen girls were sampling the desserts and I am proud to say that I did have one!  I didn’t even lick my finger when I had loads of chocolate icing on it.  Its amazing, though, the inner demons that I had that whole night.  “Oh, one dessert isn’t going to sabotage my diet”  or “If I eat one of these, I’m going to be so upset with myself”.  I don’t know why sugar has such a hold on me.  It was nice to pass on them.  I found myself eating red pepper spears and staring at the carrot cake.  Come on carrot cake has carrots in it! It has to be healthy, right?! ;)    Now, I don’t plan on totally omitting sugar from my diet 100%.  I just knew that if I had one dessert that night I wouldn’t be able to stop myself.  I’m not ready for that yet.  Soon though!

Today is Sunday, and I’ve fasted today.  Mark Sisson’s book talks about fasting every once in a while.  I plan on doing a 24 hour fast every Sunday with Saturday night being my cheat meal :)  I’m feeling so great and the results are so fast, its amazing.

Since weighing in 13 days ago, I’ve lost 8 pounds.  Keep in mind, I didn’t officially start this primal diet until 6 days ago.  My goal is not to be skinny, though!  My goal is to lose body fat and build muscle mass.

Progress for the last couple of days…

Friday I had 1393 calories

protein= 100G  Carbs=55g (YAY ME!  that was hard)  fat=78g

Saturday    1530 (whoops, went over by 150 calories)

protein=86        carbs=77            fat=101

day 2 and I’m feeling goooood

I was most surprised to find that I jumped right out of bed on day 2.  Normally my kids come in and wake me up and it takes me about 15 minutes to break out of my haze.

I ended up getting a little stain on my record yesterday.  Some friends and I went to see a movie and I really wanted some popcorn.  Now that I think about it, it seems really lame of me to want stupid popcorn so badly.  Normally when I go to the movies I take my huge movie cup and have a cherry coke and share a medium popcorn with hubby but last night I went prepared.  I didn’t even bring my soda cup and when i got to the concession I asked the girl to give me a small popcorn with only one scoop of popcorn. she looked at me like I was a crazy person.  But it worked.  I told my self that I would allow myself a cheat one meal a week instead of a whole cheat day, so that’s going to have to count as a cheat meal this week.

As far as my stats go…I’m still seeing great results.  This may be hard for you to believe, but on Tuesday I measured my waist and it was 30″.  This morning (Friday) It was 28′!!!!  With this primal diet I am supposed to lose between 1-2 pounds of fat per week.  Crazy!!  I can’t wait to have my body fat tested tomorrow to see the changes there!

So official food diary for day 2

Breakfast:  1 egg with leftover elk steak (1 oz) salsa and 1/4 of an avocado

Snack- handful of macadamias and 3 small pieces of beef jerky

Snack- 1/2 cup of greek yogurt and 1/2 tablespoon of honey (this is incredibly delicious.  I think I had a dream about it last night)

Snack- Whey protein smoothie with 1/2 cup strawberries and more macadamias

Dinner- Pork ribs (fat trimmed off) and steamed asparagus

Then 5 cups of popcorn at the movies, which now I know I can probably do without next time

My protein count yesterday was crazy!!  89 grams

carbs: 89grams- my goal is to stay right around 75 so I went over there. stupid popcorn

Fats-103 grams and that was right on.

total calories 1531 but after my heavy deadlifts and running at the gym, I burned 350 calories, so it ended up being a total intake of 1181.

My goal today…Drink a gallon and a half of water!

day 1 progress report

I’m soooo proud today.  I started tracking my nutrition on CRON-O-Meter.com and it helped a ton.

Here’s the low down

Breakfast= 2 eggs, 1/4 cup of salsa and half an avocado

Snack=1/2 cup of raw macadamias and a large piece of beef jerky

Late lunch= Protein smoothie with 1 cup of strawberries

Dinner= 2oz elk steak with 1 cup of green beans

Dessert=1/2 cup of greek yogurt with 1/2 tablespoon of honey

before bed= herbal tea for this dang cold

Total= calories 1124

Protein  56g   110% of allowance

carbs    62g    90% daily allowance

fats      81g    81% daily allowance

right on track!  Now, I am feeling hungry.  Not sure if its habitual because I’m used to eating more every day or if I really need more fuel.  I did do a 20 minute running interval workout so that burned about 300 calories off.  Tomorrow is a heavy lift day so I will make sure that I get more veggies in there.  All in all, a success!

Back with a vengance

So excuse my little blogging hiatus.  Things were super crazy and are just now settling down.  Not only that but my diet was totally sabotaged.  It all started with a fundraiser bake sale where I ended up buying a plate of lemon bars and a plate of homemade caramel turtles!  That did me in.  Its amazing how when you go sugar free for a while you stop craving it, but the minute I gave into it I was hooked all over again.  That started a downward spiral and I lost a lot of progress that I had made over the past couple of months.  I’ve been off of sugar for about a week now and feel so much better.

So, super exciting news.  I entered into a 60 day fat loss competition at my gym.  If I win, I win money.  And if there is one thing that I’m motivated by, its good, healthy competition! I plan on documenting this whole experience.  The day of the final weigh in is May 5th.  So this leaves very little time to mess around.

Here’s my beginning stats

weight:140

body fat : 22%

I started a week ago and am already down 4 pounds.  My goal is to weigh 130 and have a 12% body fat.  Here’s my plan…

I will eat mainly a high protein/healthy fats diet.  I plan on eating between 50-75 g of carbs a day (all of which coming from fruits and veggies) This means no sugars, no grains and no dairy.

I am incorporating 2 heavy lifting days per week along with my met con workouts (metabolic conditioning)  and I will do 2 endurance or sprint workouts per week.

So, here is my diet plan for today

breakfast: 2 eggs with salsa and avocado

mid day meal (or when ever I get hungry next) protein smoothie with almond milk and almond butter (this is almost like a dessert!!)

next time I get hungry I will snack on turkey or chicken breasts and some type of fruit

Dinner:  elk steaks with mixed veggies

So, the point of this type of eating is to not “schedule” your meals.  You should listed to your body.  Just because lunch is at 12 doesn’t mean I have to eat at 12.  If I’m not hungry I’ll wait.  On the other hand if I am starving at 10, I don’t plan on starving myself until “lunch time”.  I’m eating when I’m hungry.  So,  I plan on getting my new body fat test this weekend to see how I’ve progressed.  I will keep you posted!