Weigh in again this week — I’m down 1.5 more pounds and about .5% lower in body fat (2.5% lower total). So, it wasn’t a whirlwind amount, which bummed me out a bit, but it is lower. And before anyone lays into me, I realize that in the grand scheme of how much weight I have to lose, it’s actually a good amount to be down. I know this! But you know how you focus and stay on point and then get that sort of let down feeling when you see the number? Yeah – i felt that. It’s so damn easy to put weight on, but to take it off – seems double the effort.
And earlier this week, I craved some carbs big time. With the focus on more protein and no crap food — I haven’t been super hungry and for the most part, not even a little tempted to go hog wild. But the other evening, I wanted nothing more than carbs – so I had them. I opted for some crunchy rice rolls. So while not the worst thing I could have chosen (no gluten, soy, GMOs) – it was empty calories and I of course ate the entire package because stuff like that are like potato chips to other people. I can not eat just one — But the next day was a new day and I moved on…
I know that if I want to reach goals I set for myself, it’s all about focus, patience and acknowledging any and all steps that get me there and that set me back.
12 day stats:
- 4.5lbs lost
- 2.5% loss in body fat
- More energy
- Better Sleep
- Skin looks better
Working out with a personal trainer has been challenging and fun. I am learning to appreciate as well as just get used to having individual attention throughout 30 minutes of training. There is no where to hide or skirt around the reps or exercises which has me pushing myself farther than usual. For some of the work I am doing, Wayne has me lifting lighter weight for higher reps to increase muscle tone. Previously, I was used to going heavy for strength training. I am now learning to incorporate both concepts into my training to improve my overall fitness.
Here’s a good article about low vs high rep strength training and which approach is better (or are they?): High Reps vs. Low Reps: Which is Better?
And here’s info on some recent research about low weight, high rep training: LOW-WEIGHT, HIGH-REP EXERCISE INCREASES BONE DENSITY
Currently, I am scheduled for 2 weekly training sessions with Wayne and then I hit up boxing 3x a week, including one 12 round (1hr 15min) class. As I mentioned before, working out has not been an issue for me for years now. I can’t imagine not being active. My challenge has always been eating — and the reality is, it will be always be a challenge whether I like it or not.
This is a guest post by By Matt Riemann, ph360 founder and entrepreneur, who is introducing what I think will be a cool, virtual health assistant, called Shae™. The product will be available soon. Find out more here. Although I don’t accept many of the guest post requests I receive, the ones I do post are those that I personally find interesting and are relevant to my health and wellness philosophy. Please note: I have not personally tried the ph360 product, but I do have a real interest in personalized health care and wellness and am excited to learn about the up and coming technology that we will use to live better, healthier lives. The product ph360 is currently working on is part of an exciting trend of developing cool technology to help us live better and be smarter about health and wellness in our own lives…
You Can Stop Wasting Time On Trial and Error For Your Health, Your Diet and Your Fitness. The Answer To The Question – How Do I Get It All? – Is Here.
Imagine Gina and Marie have just signed up for ph360 – the personalized health program based on Epigenetics. These two have known each other since their college years and have always done everything together. Now they plan to go on a diet together to lose the 10 pounds they each feel they want to lose to get their bodies beach ready. They’ve taken twenty minutes to do the online questionnaire that will determine the food, fitness and lifestyle recommendations that will help them achieve their goals. They look at their diet plan and they are surprised to see so many differences! How can that be?
Well here’s how it works.
Although the two women may look the same to many untrained eyes, being roughly the same height and weight, without signs of obesity or large waist-to-height ratio, ph360 offers customized food, fitness and lifestyle recommendations to each based on their specific biotrend. This is part of what was determined by the online questionnaire they completed. Gina is a Crusader, according to ph360’s general biotrend, whereas Maria is a Diplomat. Though we can’t reveal exactly how we assess specific biotrends, they’re based on phenotypes which is just a small piece of the puzzle and that there are many more layers to their complex algorithm.
For Gina, being a Crusader means she has mostly ectomorphic and mesomorphic tendencies. She has a body that can remain relatively lean without much effort, and can build good muscle tone with resistance exercises. Her bone structure is also related to her heightened sensitivity due to a more active nervous system. Her physical structure may also be an indicator of impaired calcium signaling, as well as a genetic predisposition to be naturally lean and remain so because she has a more favourable metabolic profile.
Maria’s higher level of endomorphy may increase her risk of metabolic syndrome, type 2 diabetes, hypertension and breast cancer, but both are rather tall women, so their risk of cardiovascular disease isn’t too high for either of them. It would therefore be more prudent to focus on metabolic issues for Maria. Her physical structure indicates an active GRB14 gene on chromosome 2q24.3, which is a growth factor receptor that binds directly to the insulin receptor and increases her risk of type 2 diabetes.
So what does that mean for their diet?
Well for Gina, we’d recommend increased carbohydrates to ensure proper glycogen storage by the liver and muscle and give her plenty of legumes that will enhance mineral absorption, especially calcium for her bones. However, a low carb, high protein and fat diet we’d recommend for Maria would be ideal for her to prevent the onset of diabetes or insulin levels. The USDA Food Guide may actually be over prescribing pasta, breads and cereals for Maria, who should follow a Mediterranean style diet, with a low-carb twist. The low carb diet we’d recommend for Maria wouldn’t suit Gina, who could end up having lower blood sugar, concentration and fatigue after exertion than her more suitable higher carbohydrate diet would offer. Gina would also benefit from healthy fatty acids to protect her active yet sensitive nervous system.
The take home message here is to not overgeneralize what’s right and what’s wrong for healthy dieting.
Each person’s physical constitution, bodily needs and health conditions needs to be taken into consideration for an appropriate diet to keep the body healthy. Both Maria and Gina will reach their weight loss goals for their body, but they will need to do so differently.
In addition to general recommendations for the amount of proteins, vegetables, fats, etc. to consume in a given day, specific foods with their particular nutritional makeup may be recommended (ie: exactly what kinds of vegetables to eat and how often).
To learn more about exactly what kinds of foods are good for your body, which to avoid, and the amounts of each that would best help you reach your health, fitness and weight loss goals, please visit us at www.ph360.me. Right now, ph360 is introducing its next generation technology. Shae™, our virtual health assistant, is in development and you can be a part of it through our Kickstarter campaign.
Please note: As I mentioned above, I have not personally tried the ph360 product nor am I a part of their kickstarter campaign. The links above to their campaign do contain an affiliate link and I have been offered free membership once Shae is available. I have not been asked to personally give my approval for this product nor have I been asked to provide any statements in exchange for their offer. My opinions, as always, are my own.
I just completed a full week of the Body by Wayne challenge and guess what? I lost 3#s and 2% body fat in 6 days.
What am I doing, you ask? Here are the high level things that have been on point this week for me…
Focused strength training
Wayne has been guiding me each PT session on what strength training to focus on — and then supports, instructs me as I take on whatever challenge he has in store for me. I’m still boxing 3-4x a week as well.
Tracking my food intake
I’m back to square one and need to track my food so I can get real about what I am eating. I started using Fatsecret.com, which like many other programs out there, has a large database of food/nutrition info and counts my calories and calorie breakdown. It has been helping me be more mindful of what I am actually eating – which is key.
Added more protein
Most women don’t eat enough protein – it should be 30% of your total caloric intake for the day. It’s daunting most days, but I am aiming for around 140g of protein each day. To get that much, I am drinking a protein shake as one of my snacks using almond milk. The shake powder has around 20g of protein, and then I’ve been adding Cacao Magic, which is a superfood and protein blend with 10x the antioxidants of green tea, more magnesium than 3 cups of broccoli, and more calcium than a glass of milk. It adds another 10g of protein to my shake and tastes pretty good.
I needed some attention plain and simple. It’s been helpful to have someone else on my team, holding me accountable for the commitment I’ve made and getting excited when I did lose the weight this week. I am usually everyone else’s cheerleader –which is a role I love – but it’s nice to have someone (whether I am paying them or not) to be as invested in my progress as I am.
The good/bad news is there is no one special, outside of the ordinary thing I’ve done this past week to make progress – I’ve been focused, present and excited to take on the challenge of getting back on track. Outside of nutrition, it’s a mental game! And just like with any skill, you have to continually use it to make progress.
This was waiting for me on my Facebook wall when I got into the office this morning by Scotty –
“Remember our 18 year anniversary? We had to cancel our dinner reservations because we forgot you had to take our daughter to that annoying teen show/concert thing. Do you recall how both of our kids were sick, coughing up lungs and leaving tissues all over the house for the dog to get? How about battling with the kids over the dishes even though it would be easier for us to just do them, but we don’t because we are teaching the kids responsibility? How we ran errands separately so we can divide an conquer? Remember how I sang “Girl you don’t need makeup” to you, and you stopped me saying that the song is not actually a nice thing, and then you sang Kanya “18 years 18 years..” and I stopped you reminding you how that one isn’t appropriate either? Happy Anniversary – I can’t imagine taking on the world with anyone else and still have as much fun as we do. I love you and can’t wait to see you after work… after I run errands to get the kid’s meds and whatever else you remind me that I forgot to do.”
True to my personality, I added…
“remember how I said I wouldn’t be mad at you at all today — and then I got mad at you. And how i forced you to take a selfie?”
I don’t have any special magical advice to share about marriage. It’s a lot of work, there are peaks and valleys. We do genuinely like each other as well as love each other. We laugh a lot. We treat each other with respect, even when we are angry (which does happen). We like hanging out together. Above all else though, we are committed to one another. It’s us – in it together.
This pic is me after my 30 min session with Wayne. I was crushed. Fair to say it was a very long day. I did a 6A intense boxing workout, then worked my day job, and then went in for my PT session (add in parenting duties too!) Wayne didn’t do anything I wasn’t comfortable or unfamiliar with — the focus was strength training – dumb bell arm work, back squats, push ups and a few other things, including a long session of db walking lunges. When I say long — I mean it felt like it was miles. After the session, my muscles twitched for quite some time, i drank a ton of water and I felt the soreness start within minutes. Now that’s a good session.. Wayne said that he could tell I was a ‘worker‘. Truth.
As for my clean eating — I am now on Day Three. The first two days weren’t that big of a deal, but today I woke up with a headache and just feel sluggish and cranky. I am warning everyone that interacts with me that cranky Steph has arrived. Fair warning to them all. I’m not starving, but I am craving sugar and carbs. To combat them, I am drinking water and/or herbal tea whenever I feel the cravings creep up. I am peeing a lot more thanks to that strategy…
Wednesday evening I got out the good ole crockpot and made some Cilantro Lime Chicken, which I figured would last me a few days but my family liked it too –so it only covered me for dinner that evening and lunch the next (because I packaged some up right after it was ready to eat!). I am going to make some more – it was that good!
As I sit here, I can feel the soreness every time I move. It’s not immobilizing or anything but it’s a sign that I worked hard. And although I am bit achey and cranky from this clean eating detox period, I can feel the excitement start to flood back with this challenge – which is a good thing.
My next session is Sunday, so stay tuned…
After sharing my last post, I read this article: I’m a Fit Chubby Girl and I’m Sick of People Telling Me I’m Unhealthy which I thought was relevant and timely. While I see the point she is making, I am not necessarily of the same mindset when it comes to my own health. For me, I don’t want to be the chubby fit girl because I know mine is caused by the nutritional choices I have been making. Don’t get me wrong, I don’t want to be a fanatical nut about it all either. It boils down to I am not happy where I currently am and I don’t feel my best. If the author feels she is at her best –more power to her. Healthy living is what matters in the end – not the number on a scale. Keep exercising and moving your body on the regular.
This is an easy recipe! Feel free add/subtract spices as you prefer…
- 8 boneless, skinless chicken thighs
- 1 cup of chicken broth
- A handful or more of chopped cilantro
- 1 med onions (sliced or diced)
- Juice of 2 limes
- Salt/Pepper to taste
Dump it all into your crockpot and coat the chicken. Set it on low for 5-6 hours. My crockpot then goes into warm mode. It’s very tender when it’s done and easy to shred. I served it as is with a side of broccoli. The following day I mixed up the broccoli with it and put a bit of natural, organic salsa in it. So two easy, delicious clean eating meals which could have lasted me even longer if it weren’t for my family enjoying it!
I’ve been struggling lately — struggling to find the motivation and joy in my fitness routine and struggling to stay focused on good nutrition. In fact, the truth is I have all but fallen off the nutritional wagon. It started about two years ago if I am being honest – when I was laid off from my job and I went into a funk. I kept my work out routine up but started to slip and slide down with regards to eating. And although I don’t eat gluten or dairy on the regular, it has been creeping back into my weekly diet. I’ve been frustrated with the lack of interest and attention my fitness instructors seem to display lately as well. One thing I know when it comes to me having a successful workout – I feed off of the energy and attention of my instructors.
It’s all added up to a perfect storm of frustration and lack of motivation and here’s the brutal truth: a 25+ weight gain over the past two years. My friends say “no way”, “you can’t tell” and other words of support when I share my weight gain frustrations but I see it. And it’s hard to reconcile because of how active I am. I know it boils down to my lack of focus on nutrition. I do eat well overall, those salads I eat during lunch are real- I am a sugar addict and a carb snacker. Evenings are the worst for me…
Add the lack of nutritional focus with the lessening motivation to really hit the workouts and training hard, it’s not going to end well…
I need help
When I feel I need some help and guidance, I seek it out. So, I stepped outside of my comfort zone and met with a personal trainer, Body by Wayne, yesterday. I was nervous because I have never worked one on one with anyone. It forces you to be very honest about where you are. I never step on a scale and yesterday I had to. We spent about 20-30 minutes talking about goals, my fitness & nutrition history and where I should be. Then I did a 20 minute fitness assessment so he could assess exactly where I was fitness wise. It included bench press, push ups, core work, and balance exercises. Afterwards, he said was very impressed, which was a relief because I have been working out for almost 8 years straight now!
It was clear after this first session, Wayne knows his stuff. This is his career and understands it’s a combo of cardio, strength and nutrition that will get the job done. When it was over, he printed out sample nutrition plans for me to follow and other information. He approached it like we will do this together, if I am game- we are a team.
So, what now?
I agreed to take him up on his one week free Wayne Challenge which includes 3 free workout sessions. I also agreed to eating clean for the week, which means keeping a food diary. He also gave me his rate sheet that offers different options and costs for training. So, starting today I am doing the Wayne Challenge. This morning at 6a, to kick it off, he sent me a Facebook message reminding me to plan for my meals today. Ahh, accountability!
So there it is — the truth. The journey to be more fit and healthier is never going to be easy – life seems to get in the way. It really is a pain in the ass to be healthy when it’s so much easier to just go with the flow – but I’m not happy with where I am and it’s up to me to change it.
Stay tuned as I continue to share my Body by Wayne Challenge experience…
I have been so busy that I haven’t had a ton of time to update, which is good and bad. I often find posting in here a cathartic experience and one that forces me to stop for a few moments during the week and think – about what has caught my attention during the week, what is spinning around in my head – and document it for lack of a better word. So, it’s been well over a week with no entry – and I feel the guilt creeping up.
NY Tartan Week 2016
Rumor has it that I do have some Scottish genes from my fraternal grandmother, but in all honesty, no one would ever mistake me for being Scottish. That didn’t stop me and 10 of my Outlander friends from traveling to the Big Apple to celebrate the yearly New York Tartan Week yearly event, including marching in the parade down 6th Ave. We had been planning this girls trip (dubbed Tartcon 2016) for more than six months as a way to get together beyond online. We had no idea that the leading actor Sam Heughan would be the Grand Marshall of the parade and cause thousands of other Outlander fans to drop everything and head to NYC too.
Seeing the Outlander Stars
As part of Tartcon, we were able to see the OL cast at the Apple store in SoHo (although I was too short to really see anything). The following day, Scotty was able to pull a few strings and get two front row seats reserved for me and my friend Mandy to watch Outlander Cast: AOL Build Interview. I was able to fan-girl for a few short minutes and then it was over. Mr Heughan did make eye contact briefly (I quickly got flustered and looked away) and shook my hand (which was soft but a bit on the cool side). Then – it was over. I never saw Mr Heughan in person again. Sigh…
On Sunday, we were able to march in the parade as part of the Outlanders United group. Normally this would be fun, but it was cold and rainy. Most of the marchers were not prepared for the weather, including me. I did have a hat and jacket on but boy, my hands were frozen by the end. Not to mention, something had upset my stomach big time so I was struggling to finish the parade, so I could run off to find the nearest restroom (TMI).
There is something really endearing about the parade tradition. People gathering together, for a common cause/theme. It’s a very old fashioned tradition and even though it was rainy and cold, the energy surrounding the event was palpable. There were doggies wearing special tartan sweaters, bag pipes, traditional Scottish gear, lots of kilts and of course WHISKEY!
After the parade, was the after party at Papillion Bistro. I wasn’t feeling 100% and I looked like a drowned rat – so I wasn’t in the most festive, partying mood. Despite that, I made the best of it and spent the next few hours with some lovely, amazing friends and some serious Scottish lovers drinking lots and lots of water. (Well – I was drinking the water anyway).
After the party, we walked over to the Director’s Guild to watch a special screening of Episode 1 of the Second season of Outlander. Well, that was the plan anyway. One of my friends, Kathy and I were so cold and over it all, we decided to pre-order pizza (Johns Pizza) and leave the screening early to pick it up and enjoy some carbs, water and down time in our hotel room. Think about the constant activity and noise I was being barraged with the past few days – I needed some down time. Living in the suburbs is not good training for being in a big city. You tend to forgot how loud and always on the go it is. It’s not a bad thing, just not something I am used to.
There were a ton of other activities and moments I shared with my amazing group of friends this weekend. Imagine 11 of us (some just meeting in person for the first time), all hanging out for 4 days together. There was fun, good food, Whiskey, great memories and a lot of support. There were also a lot of strong personalities in one group, but we all got along amazingly well. This was the sort of trip we needed -getting away from our lives for a few days. Our wonderful lives that are full of husbands, kids, jobs, real life responsibility and enjoyed each other’s company with love, laughter and support. Each of the women on the trip has a story and personal experiences. After this weekend, I think we all found something magical and powerful in one another and combined. And after it was all said and done, we ended up adding two new Tarts to the group as well.
Last month, I was asked to visit NOVA Plastic Surgery to try out one of three treatments (I was given a choice) and share my visit and experience via social. I firmly believe taking great care of your skin is an important part of living fit and sore. As we get older, we have to do more than just rely on good genes and youth. Getting regular facials and other treatments should be done regularly, not just as an occasional treat.
I also believe investing in good, high quality skincare products is important too. I currently use products by SkinMedica but have also used Skinceuticals (which is sold at NOVA Plastic Surgery) in the past and highly recommend either.
After researching and talking with the staff there, I opted for a hydrafacial. I was considering doing the BBL facial which uses a laser, but after they looked at my skin and the lack of overall sun damage, they suggested going with the hydro facial. So, that’s what I chose…
What is a HydraFacial?
HydraFacial MD is a deep facial cleansing treatment that utilizes natural plant extracts, peptides, acids and earth minerals to deeply hydrate, nourish and energize the skin.
No part of the body is exposed to the elements as much as your face – UV rays, wind, smoke from cars, what we eat, make up, normal wear and tear – all fill your face and pores with toxins and debris. This can give you a dull tired look, making your skin sensitive to breakouts, blemishes and age spots.
The 20 minute HydraFacial MD treatment revitalizes your skin by cleansing, exfoliating, extracting impurities, and restoring essential nutrients.
The treatment took about 30 mins and other than some slight stinging from some of the products, it was painless and fairly relaxing. During the treatment, the esthetician was very good about explaining to me what each product was and its benefits and making sure I was not in any pain.
I took a before and after pic (shown below) and what you should notice is how refreshed and dewy my skin looks after the treatment. It’s been a few days now, and my skin is slightly peeling (which is expected) and has kept the glowing and refreshed look. My skin feels softer and I have been complimented many times on how great my skin looks. I asked how often people go get one of these facials and was told many clients get it on a monthly basis. I can definitely understand why — it really does refresh your skin and you leave feeling relaxed -which was an unexpected bonus.
I recommend giving it a try if you have been wanting a facial that cleans deeply and revitalizes your skin. The staff at Nova Plastic Surgery could not have been friendlier and nicer as well. They took the time to talk with me about my skin and evaluate which treatment to go with and I was never made uncomfortable.
Thanks to NOVA Plastic Surgery for inviting me in to try the Hydrafacial treatment. Although I did not pay for the treatment, there was no expectation on their part to influence my review. My opinions here are my own and I would recommend the treatment and NOVA Plastic Surgery.