Ok, I know I’ve been gone A LOT lately…life has its way of interrupting and changing even our best laid plans and something had to take a back seat the past couple of weeks. Unfortunately, it was my blog…But now that things seem to have leveled out a bit, at least, enough that I have been able to set aside time for my blog again, I wanted to update everyone.

I AM beginning a 12 week fitness Challenge group for those interested. Yes, it IS still happening. Beginning April 1, 2013 and running through the end of June 2013, we are committing to make it our best 3 months ever and see HUGE fitness changes. Each week there will be a new “Weekly Challenge” that we will focus on as well as the basics during the entire duration of the challenge (weight, inches, and fat percentages lost, size changes, goals met, daily workouts, eating habits, etc).

So what do you have to do to join in?

1) Commit to a workout program. This MUST be some sort of set program either by videos or classes. If you really believe that you have a rotation schedule that you can stick to, send me a copy and we can talk about whether or not it qualifies. There must be at least 3 30 minute cardio sessions weekly & 3 weight/resistance sessions weekly as well as 1 “recovery” day. Most programs have this set up (Les Mills for eg. has cardio and weights in every workout).

2) You must follow some sort of eating plan. This isn’t a fly by the seat of your pants deal. This is a commitment to follow an eating plan for 12 weeks. It can be the plan that came with your program or another eating plan you chose to follow (Eg. Weight Watchers, Jenny Craig, NutriSystem, etc). This doesn’t mean you can’t alter it for allergies and emergencies, but you must follow the tenets of the program as it is set up.

3) Replace 1 meal per day with a health shake. While I recommend you use Shakeology (and you can get it at the lowest price if you lock in your order before the 31st!) I’m not limiting this to ONLY Shakeology. As I said, I do recommend it as it is the healthiest way to get all of your nutrients in when watching what you eat, you can also replace one meal or snack with a protein shake or other shake of choice, provided it has less than 15g of sugars (read your labels!)

4) You promise to check in at least 2x/week with the Facebook Group – Finally Fit in 2013. You don’t have to stay and “chat” just let us know what workouts you have done, if you’ve followed your meal plan (or where/when you deviated) and your stats for that week (whichever you are using, eg. weight, inches, body fat %)

5) You commit to finishing this 12 week Challenge NO MATTER WHAT! Even if you miss a few days, or a week, you won’t give up and throw in the towel because you know others in the group are relying on you to show up as well. You will be inspiring and encouraging others in the group. Don’t take that commitment lightly. I’m not asking you to be perfect. I’m asking you to be consistently committed.

Want in? Be sure to join our Facebook group and send me a message that you’ll be joining us! If you don’t already have a program, check out our Challenge Packs. We have some great March Specials that are just about to run out!

This is my workout tomorrow and I LOVE this workout. Definitely my “soul mate” and I feel like a MONSTER when it’s finished. I don’t miss a day with Les Mills Combat! MMA style workouts with results and fun you want!

Ingredients

12 whole organic eggs
3 tbsp whole cream
Dash of pepper
Dash of Himalyan salt
1 tbsp Trader Joes 21 Seasonings
3-4 slices bacon, chopped and cooked (or use cooked bacon bits)
1/3 c cheese
1 red bell pepper, diced small
1-1 1/2 tomato, diced
1 1/2 c chopped fresh spinach

Preheat oven to 350 degrees.

Crack eggs into medium bowl and add cream. Whisk together. Add seasonings and mix well. Add in cheese, bacon and vegetables of choice.

Line a muffin pan with paper liners (or grease with olive or coconut oil). Fill cups 1/2 – 3/4 full and bake for 20-25 min or until knife inserted into center comes out clean.

Made 17 muffins

You can also add other vegetables. These were simply the ones I used today. Some ideas: diced onions, minced garlic, basil, chives, sweet potato, mushrooms, corn (if non-Paleo). You can substitute water or skim milk for the cream if you are watching fat. You can vary the meat you use as well by trying ham or sausage (regular or turkey). Try varying your cheeses as well. Sharp cheese is delicious!

Do you have some other ideas or a recipe? Share it with us!

Ingredients:

6 Slices thick-cut bacon, chopped or diced
2 cloves of garlic, minced
2 medium yellow onions, chopped
6-10 cups chicken broth, low sodium (or homemade)
4 cups chopped celery
4 cups chopped carrots
1/2 cup fresh parsley or 1/4 cup dried parsley
2-4 chicken breasts, cooked and shredded
1 tsp. Himalayan salt
1-2 tsp. ground black pepper (to taste)

Directions

Heat large pot, add bacon and cook through. Remove and set aside, allow to drain on paper towel, leaving some grease in the bottom of the pot. Add onions and garlic. Saute until onions are translucent (approx. 6 min). Add broth, celery, carrots, parsley and chicken. Sprinkle with salt and pepper and stir well. Bring to a boil then lower heat and simmer for at least 1 hr, stirring occasionally.

The longer you let the soup set, the more flavorful it will be. You can also cook this in a crock pot. This was the best chicken soup I think I’ve ever had!

Rest? You heard me right.

The one question I get asked a lot is whether or not to workout when sick. It really depends on how sick you are and what you might be sick with.

Here is my general rule:

Body aches/pain or fever = rest

Your body is fighting an infection from within and working hard. Give it the time it needs to focus on healing. This usually only lasts a few days (at most)

Runny nose = workout
Since this don’t really indicate infection but rather your body’s reaction to what might be as simple as allergies.

Cough with phlegm = rest
Since coughing up anything is usually an indication of infection, be on the safe side and don’t chance pneumonia. Give yourself a few days rest to get rid of whatever you have.

Cough without phlegm = workout
A dry cough, like a runny nose, can be from almost anything. Unless you have a history of asthma or lung problems, you are usually safe to do some mild form of cardio or weight training.

Ear ache (without any other symptoms), headache or sinus pain = workout if possible

Most of the time, the pain keeps any workouts at bay but if possible, doing something relaxing like yoga, stretching, tai chi, etc will help alleviate some of the pressure or pain. Avoid movements that require too much balance or place you in an upside down position (eg. downward dog) unless the pressure lessens.

Stomach issues (with or without vomiting) = Use discretion
If I’m feeling “pukey,” I will stick with either weight training or stretch type workouts and avoid heavy cardio. When you do cardio, you shift blood from your stomach and digestion which can actually cause more trouble.

When most people add a new workout to their routine, whether that routine consisted of heavy training or no training at all, it will come as a shock to your body. Weight training is especially traumatic to your body since it causes micro-tears in the muscle fibers. This is a good thing and the intention of weight training because those micro-tears actually for the body to repair the muscle, making it stronger and bigger. It becomes more able to withstand the trauma of heavy weights. This is also why you must increase your weights over time, usually fairly quickly at first and slower as your workouts continue. But, when these micro-tears occur, the body responds by flooding the area with fluid to help with repair. That fluid is going to show up on the scale every time.

I often get the question: “Why did I gain weight in my second week when I lost so much my first week?” The first week is a shock to your body and it responds immediately by flushing water weight. Most often, people follow their diet plan exactly. In most cases this means adding significantly better quality food than they have been eating and new workouts. By the end of the first week and beginning of week two, your body is beginning to adapt to your new plan by repairing the trauma and holding on to water. When this weight shows up on the scale, people assume the plan/workout/diet/etc doesn’t work and they give it up. In fact, it’s working exactly as it should. Just because you see the number on the scale rise one week, doesn’t mean it isn’t working or you aren’t losing fat. In fact, you could be losing fat but holding water and show a gain on the scale.

It’s temporary but disheartening. So my solution to keep myself focused on the positive, is to stay away from the scale entirely.

I can SEE the changes happening, feel my muscles working. I focus on how I FEEL rather than a number. I don’t take measurements often because those can take a while to show, a few weeks at least. It’s the same with body fat percentage, but when I feel some soreness in my muscles and I KNOW I’m eating right and exercising, staying the course becomes much easier when I focus on having fun, enjoying the changes I’m creating and watching to see my muscles change shape. I glance at my shoulders as I’m doing pushups, thrilling to the sight of the dip in the top, or the curve of the muscle by my biceps. I enjoy the fact that I can get through a tough workout with taking a break, when last week I took two, or how I can do a jump kick this week and couldn’t when I started. Or even something as simple as doing one more sit-up than I could during the last workout. Each of those small victories is much sweeter when I don’t base my success on a variable that changes like the wind, for as many reasons as one can imagine.

Your number on the scale is based on your entire body: water, fluids (like blood volume), muscle mass, fat and bone. To think that the amount of blood at any given time won’t vary, or how much water you retain, or how much that chicken salad you just ate adds would be remiss, but we forget. We forget that workout we did yesterday if we don’t feel sore but your body remembers and is holding on to water, just in case you decide to do it again. We didn’t realize how much sodium we had in that diet soda and how much water we are retaining because of it. We assume that we are “building muscle” and since “muscle weighs as much as fat” that is why the scale didn’t change.

By the way, 1 lb of muscle weighs the SAME as 1 lb of fat but takes up MUCH less space (just a pet peeve of mine to hear people say that!) but it takes quite a while of weight lifting to add muscle. Most people don’t gain even 4 lbs of muscle in a month. Most of the time, the non-movement of the scale (when eating right and exercising) is due to excess fluids. So what can you do about it?

*Drink lots of water! About ½ oz per 1 lb of body weight (eg. 200 lb man drinks 100 oz water) + 8 oz for every 30 min of exercise. That will give your body the fluid it needs to flush out fat burned, repair muscles, perform bodily functions and filter out toxins (like excess sodium) from your body.

*Avoid excess sodium. Try using Himalayan Salt or sea salt instead of iodized salt as these will give your body the minerals it needs rather than stripping them. Read labels, there is sodium in places you wouldn’t expect.

*Watch alcohol consumption. Alcohol causes water retention, albeit temporary. Drink an extra 8 oz of water for each alcoholic drink you consume.

*Sweat. Whether in a sauna, hot shower, or cardio workout, sweating is a great way to rid the body of extra water and keep it from retaining water it doesn’t need. It helps the body flush toxins through the skin and will keep your skin clear and glowing. But be smart and make sure you are replenishing fluids lost with pure water…again, 8 oz for every 30 min.

What are some of the ways you cope with the scale? Let’s hear about them…

With all of this in mind, there has to be a better way to celebrate those special occasions than “horking down” thousands of calories that will leave us sluggish and sick. I think, for the first time ever, I found a way yesterday.

Our Super Bowl is a smorgasbord of snacking, Bryun’s favorite day of the year. He’d been planning it for weeks. But, after just coming off of The Plan (see previous posts) we didn’t want to go overboard with garbage and beer. Since finishing it (The Plan) I have found myself more sensitive than usual to certain foods that I know I should avoid (eg. grains and breads) but I didn’t want to limit the kids and Bryun so I gave them free reign to choose their own snacks and vowed to make my own.

Upon revealing MY menu plans, I was shocked to find out that, for the most part, everyone wanted the same healthier versions I was having. So here was our menu:

Nachos - choices of toppings included made with black beans, rinsed whole kernel corn, low fat cheese, green onions, shredded romaine lettuce, homemade salsa, homemade guacamole, chicken and baked tortilla strips (I had less than 1 oz of cheese and 10 tortilla chips)

Jumbo Shrimp w/Spicy Chipotle Apricot Sauce (the recipe for the sauce was a post last week)…I had 4 Shrimp w/1 teaspoon of sauce.

Rotisserie Chicken Wings – 3 “wings” had 110 cal (I had 6 with 1 tbsp Blue Cheese Dressing) and the kids LOVED these. No need for breading here!

Baked Chicken Strips – breaded with panko crust and dipped in BBQ sauce. (I didn’t have these but Bryun said they were delicious and much healthier than a fried, breaded option)

Carrots/Celery – pretty self explanatory with a choice of hummus or the blue cheese dressing for dipping. I had several of both (approx. 1 cup total) with no “dipping”

Pizza - Yes, we did compromise here and the family had a regular pizza. I was too full from the other snacks to even want anything else to eat.

Jalapeno Poppers/Mozzarella Sticks – since these are a favorite of the kids (ok, I love them too) I caved on these as well. However, after 2 of each, I felt so sick to my stomach and had such a bad reaction to them, I will avoid them like the plague from here on out!!!

Chips - We never actually put the chips out, although we did buy some baked chips. There was no need for them. I DID make Salt/Lime Kale Chips that were a HUGE hit! Just toss a torn up head of kale with 1-2 tbsp olive oil (in a baggie) and bake at 250 degree heat for about 40-60 min. When finished and crispy, salt (with Himalayan salt and toss with lime juice) These are AWESOME! I’ve also tossed them with red wine vinegar and those are pretty good too!

I had one glass of red wine (Bryun had 2 beers) over the course of the entire day. It works out to be about 1100 calories for me for the entire day. Since I started off my day with a Shakeology for breakfast (Strawberry Vegan with 4 frozen strawberries and coconut milk), I ended up having under 1500 calories for the entire day. Well within my range for an entire day and I didn’t go overboard, or feel the NEED to go overboard, at all. It can be done with just a little creative thinking!

Okay, so we finished it up – FINALLY! Here’s a video update but I wanted to give a little more information as well…info that isn’t in the video that I feel should be mentioned.

Tina: I lost 2 lbs during the first two weeks of The Plan but gained back both of those in week 3, along with 2 more pounds for a total of 2 lb gain over the three weeks. I did lose almost 3% body fat in the three weeks and a total of 5 inches, 3 in my waist, hips and chest alone. So it wasn’t a total flop. I have clear skin, little to no stomach issues and more energy than when I began so I consider that a success as well.

Bryun: Lost a total of 9 lbs in the entire 3 week period, about 1% body fat and all of the bloating he had in his stomach (we are talking at least 2 inches in the belly). He says that he definitely “feels” better…no more sluggish, sick feeling. He has more energy after doing it and just feels healthier overall. He went from being a caffeine addict of several cups each morning to only tea in the mornings. He has found that he can no longer have caffeine on an empty stomach at all. Bryun is certain that The Plan has made his body far more sensitive to certain foods, or at least, made that sensitivity known.

Will we continue it? Realistically, we will continue with SOME of it. We have both taken steps toward a way of life that is even more healthy. We aren’t overloading on the same foods and “crap” that we indulged in before. Bryun, specifically, has learned some easy meals to fix for those nights when I’m not home or able to fix dinner. He is making healthier decisions without any suggestions from me. That, alone, is HUGE for him. He has discovered some quick, tasty snacks that he wouldn’t otherwise have thought of (like 2 rye crackers with almond butter.)

There are some of the habits we will definitely continue with each and every day. I have continue drinking the lemon water first thing in the morning upon rising. I will however, for my own sanity, discontinue the habit of weighing in daily. I didn’t like it in the beginning and still don’t. I will continue to eat a variety of greens, vegetables and fresh fruits with every meal but perhaps not in the huge quantities we did on the plan. I will definitely be adding protein to my diet and go back to following a Paleo Style eating plan.

Also, as a note, looking back over my meal logs and macro-nutrient break-down during the plan, it is approximately a 30% carb/45% fat/25% protein breakdown. Almost all of the protein comes from vegetable proteins and ALL of the fat comes from healthy fats (seeds, nuts, olive oil). Most doctors would have a heart attack if you gave them those breakdowns without explanation but it goes to show the importance of fat in the diet when it comes from the right sources.

Fitness Challenges vs Weight Loss Challenges

While this may look like I’m quibbling over semantics, it is really an important factor to consider. Are you looking for a quick fix or something that will last a lifetime. Are you looking for a temporary band-aid or a health overhaul. Most “Weight Loss” challenges don’t care where the weight comes from. They usually focus entirely on diet and include a meal replacement that is used several times a day. While meal replacements are not bad (I use Shakeology regularly) be careful that the one you select has premium nutrients that will fuel your nutrition, not end up robbing you of nutrients you need, especially when you’re taxing your system with weight loss. Don’t fall for any “plan” that wants you to replace the majority of your meals each day with packaged foods, bars or shakes. These are not going to give you the tools to maintain weight loss once you stop using the products, and, eventually, you will.

A FITNESS Challenge on the other hand will incorporate a balanced lifestyle including good nutrients from food (which may INCLUDE meal replacements or supplements), exercise including cardio and resistance training, and accountability. The first fitness challenge I ever heard of (many years ago) was Body For Life. It incorporated cardio workouts, resistance training, supplements and sound nutritional guidelines. However, at that time, there was no accountability. Since then, I found the Beachbody Challenge. With this I was able to lose over 100 lbs by learning new, healthy eating habits (eg. eating fewer processed foods and more vegetables and fruits), finding workouts that keep me motivated both to lose fat and gain muscle to keep the fat off and, most importantly, I’ve found accountability with my Coach and our team of Challengers. Over the past 5 years, with various online challenge groups we have stayed motivated to continue making changes in our fitness and health.

However, a WEIGHT LOSS Challenge is geared specifically for losing weight, however that weight might look. You might lose fat, muscle, water…as long as the number on the scale falls, that’s the only thing that matters. While it might seem harmless on the surface, losing muscle mass or, worse, bone mass, can actually be dangerous and more harmful in the long run. This is, honestly, my biggest complaint about The Biggest Loser show. When contestants are going to extremes like surviving on sugar free Jello and water in an attempt to lose as much “weight” as possible before the final weigh in, it sort of defeats the purpose of a HEALTHY weight loss. (Yes, they have actually done that. Look up some of the diaries of past finale contestants!) Anything that tells you “Drink this shake for the next 90 day, 3x a day, and lose weight!” is setting you up for failure in the long run.

With that said, if you’ve let your New Year’s Resolution slid to the wayside, or didn’t set one at all…if you’re ready to lose that weight in a HEALTHY way that will continue to benefit your health after it’s over, I am taking sign ups for our February and March Challenge Groups!

What’s a Challenge Group?

It’s pretty simple! Pick out the package you’d like to try based on your fitness goals. IF you aren’t sure, just email me and I’m happy to help guide you to the right one.

Why one of these packs? All of these Challenge Packs ensure that you will have the proper workouts (Fitness) + proper nutrition geared for each workout and 30 days of Shakeology (Optimal Nutrition) for greater fitness and better health.

Each Challenge Pack includes:
a) Your favorite Beachbody fitness program
b) Full body nutrition with your meal plan and a 30 Day supply of the Healthiest meal of the day, Shakeology and,
c) Support from online fitness community, pro trainer chat rooms, etc.
d) Some even include any equipment or other supplements needed for the program.

Next, together you and I will set some realistic goals for the next month (and beyond).
Lastly, we will work together, daily toward you setting new, healthy habits that you will be able to carry on for a lifetime, with or without my assistance. There is a reason so many of my Challengers go on to “pay it forward” and become Beachbody Coaches themselves. They realize that when they feel so empowered, so fantastic, from something so simple, they want to help everyone feel this way!

Don’t wait too long to sign up. These spots will fill fast!