Tag Archive | healthy challenge

Slash body fat meal plan

HELLO!!!  I’m so excited for summer!  Our weather is actually cooperating for the moment.  We have one week left of school and then it’s PARTY time (: not completely, but I’m looking forward to a change of schedule!  Next to Christmas, the summer months are the hardest for me to stay diligent with my eating!!  With the late nights, endless parties, family and friends, vacations….it’s easy to lose control!  My healthy challenge that I’ve been in charge of for my friends has been wonderful!  I have heard so much positive feedback and so many have lost weight.  We have one week left!  I told my teams to take a few days off and then start it all over again!  Diet needs to be consistent and a lifestyle.  I’m also proud of myself for sticking with Jamie Eason weeks 5 and 6!  Next week I’ll be stepping it up and I’m looking forward to pushing myself.

I bet many of my readers and Instagram followers think I’m constantly on vacation.  Well I guess I am! (:  Last week I took the girls and friends to St. George!  We had a great time!  Here are my pics. of the week.  Lots of swimming in SG and the last one is a favorite workout outfit of mine.  Lulu tanks are my fav because they are LONG.  This was at the gym right after my workout!

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photo-4OK!!  I need to be quick because I have to eat lunch and make food for our latest weekend getaway!  We’re going camping and hiking with my bro!  It’s kind of an annual tradition.  Only 2 nights, but I love it!  So relaxing.  I love the fire and the SMORES (:

I read an article that caught my eye on the Yahoo Financial page.  It was about a company that had 3 of their employees follow a strict diet and exercise program.  The exercise program was 4 months long and then the diet was the last 30 days.  They agreed to this with the knowledge that they would pose naked for a marketing advertisement.  It was tastefully done.  I won’t post pics. but you can look it up!  I’m always interested in the way people fine tune their bodies.  The man got his body fat down to 5% and the girls were between 12-14%.  I copied a few things from the article!  I thought it was very true and interesting!!

Diet was the key to their success “No matter how much exercise you do, that will only get you part of the way. In terms of seeing abs and muscle definition, it’s all about diet and reducing your body fat percentage. That’s essential,” Moritz says. For the last four weeks, the Viceroy executives committed to a grueling diet. The goal, said Moritz, was to cut body fat so that the muscles they’d been toning for the previous four months would shine through.

For Moritz — who was still able to recite the diet by heart months after the shoot — the meals consisted of:

Meal 1: 1/2 cup oatmeal, 1/2 cup almond milk, 1/2 cup blueberries, one scoop carb-free protein shake

Meal 2: 3 egg whites, 1/4 cup plain potatoes

Meal 3: 3 oz. ground turkey, low-carb wrap with a cup of romaine lettuce

Meal 4: 3 oz. grilled chicken and 1/4 of an avocado

Meal 5: 6 oz. fish with a 1/4 cup steamed jasmine rice and six pieces of asparagus

Meal 6: 6 oz. of 99% lean ground beef with 1/4 avocado and 1 cup romaine lettuce

No alcohol was allowed and most condiments were banned (with the exception of hot sauce, since it added a negligible amount of extra sugar or fat) That’s it, each and every day, for an entire month!  In addition to the diet, the executives stuck to a grueling fitness routine. All of them worked out every day for an hour and a half, seven days a week with the help of professional trainers at their local Equinox gym.

After following My Fitness Pal for almost 2 weeks, I know it is all about diet!  I think people misjudge the amount of calories they consume by about 1000 every day!!  My husband probably thought I was cooky when I told him I wanted to buy a food scale!  Maybe I’m extreme, but I love it!

Alrighty, that’s all I got for today!!  I’m going to go cut up veggies and fruit and make protein balls and fudge bites for camping!!  Have a wonderful SUNNY weekend!!

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2015 Fitness Goals-finally lose weight!

Happy Merry Christmas Eve!!!  I can finally say WHEW!!!  I have been burning both ends of the candle.  I love this time of year.  For me, it’s a time of reflection.  So much has happened this year, ups and downs, wonderful family friends, running Boston (I can’t believe I did that), and many more!  I also love to wipe the slate clean and start a new year!  Since I’m so far behind on my blogging, I’ll organize my thoughts a little!!  3 topics:

  1. Updated photos of the last few weeks.
  2. My inspiring sister and her 18 week streak.
  3. The unveiling of my 2015 fitness goals that I ALWAYS keep (:  Exciting stuff, I know!

First off, birthday photos.  I always go a little crazy with my birthday plans.  This year, we had a fun friend lunch, stayed in Huntsville with friends (I wish we could of stayed longer), RAN in freshly falling snow on my birthday morning!  Did some Christmas shopping (not fun), had dinner and saw the lights on Temple Square.  AND…my friends planned another birthday run this morning!!!  I’m in need of a nap…zzzz.

Friend lunch!

Friend lunch!

1st Birthday run!

1st Birthday run!

2nd Birthday run

2nd Birthday run

Temple Square!  Sorry for the fuzziness.

Temple Square! Sorry for the fuzziness.

Next, a few photos from the annual Family Christmas party.  My little cow and Joseph.  The dwindling nativity scene.  The kids are getting too old!

photo 1-4 photo 2-10O.K.  On to #2!!  My cute sister in Connecticut.  I miss her.  I talked with her on the phone the other day and she told me all about her fitness success!  When she was visiting this summer we discussed exercise and I suggested T25.

Screen-Shot-2014-02-01-at-11.40.18-PM-600x340I’ve never done these workouts.  I know they are part of the Beachbody workouts and P90X.  I knew they were short and intense.  She didn’t want a gym and she doesn’t have a lot of time as a Mom of 3 young children.  This has been the perfect gem for her!  She told me she has not missed a workout in 18 weeks!!  She has more energy and doesn’t get as winded going up stairs or playing with her kids.  She’s even confessed to flexing in the mirror.  I’m so proud of her.  She’s never been a crazy workout fanatic like me but she’s wanted something.  Here we are in April after the Boston marathon!

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She said the first two weeks were the hardest and then she just didn’t want to miss after that!  I’m going to be thinking of her as I tackle my 2015 goals of fitness!  Which leads me to my grand list!!  I have ONE main goal that I will keep all year and then 6 smaller  goals.

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I think it’s easier and more effective to have smaller and shorter goals.  I’ll keep you updated.  All I have to worry about for the first two months is total healthy clean eating with one day off a month.  Can’t wait!!  Well, I need to go make some rolls and possibly close my eyes for an hour.  We’ll see.  So happy and grateful for this time of year!  My family, friends, and my love of the gospel of Jesus Christ!  Have a wonderful Christmas!!

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Update on goals. Stick with it!

Today is Saturday!!  My kids had school off Thursday and Friday for Fall Break and I just got back from St. George.  I’m a little confused as to what day it is!!  I can’t go this long between posts!  Next week I’ll be more organized!  October is a blip on the radar.  It is flying!  I’m sticking to my goals and eating well.  My new commitment is to weigh and measure myself every Monday.  Doing this keeps me in check and from straying too far from my fitness goals. I loved my workouts while I was out of town.

DAY 1 we ran one mile on the treadmill at an 8 minute pace, worked chest and abs, and then ran intervals of 20 on and 10 off with the treadmill set between a 9-10.

DAY 2 was a FUN 11 mile run.  It turned into a tour of the city.  I loved running through streets and neighborhoods I’m not familiar with and not really knowing how long our run would be.  It felt great!!

DAY 3 we worked shoulders, back, and a cardio circuit!!  Try this one at home!!  3 stations: burpees, kettlebell swings, and situps.  The burpee station was the timer.  25 burpees.  That was about 1:45-2:00 minutes.  When the burpee person finished we switched stations.  4 rounds!  Loved it!  Easy way to whip out 100 burpees.

Food has been good!  I recommitted myself for the rest of the month with only 2 days off.  One was on the trip.  Waffles, chocolate carmel bars, ice cream, and chocolate chip cookies.  Lovely.  My stomach didn’t like that much, but I went right back to normal the next day and I feel fine!  So far my mini goals work for me!  I’ll tell you what my prize is at the end when I accomplish my goal! Next, I found my dream body!  I’m sure most people think this is too muscley.  Dang!  I love working for something like this and I love lifting.  One day (:  Work Hard.  That’s all that matters!

36996d0a9a65df632cc79bb8e7b801f4 Here are a few photos from the trip too!  Back to reality!IMG_0321.JPG IMG_0335.JPG photo 1 photo 3 photo-63Such a fun trip!  I love St. George always.  We saw a great play at Tuachan, hiked, visited the temple, ran, lifted, played games, laughed, and much more.  Getting away is my medicine along with exercising.  Oh, one more pic!  This was last Sunday.  I decorated my front porch and we were on our way to church.  I love my cute boy in the background the most! photo-64I love October!  I’ll post more next week!  Next Saturday I’ll have another half to talk about too!  Always going.  Happy Harvest season!  Make it work.  Fit it in.  Be happy.

October Challenge

Happy October!!  One of my favorite months of the year!!  The weather turns, the leaves change, and the air smells crisp.  I love FALL!!  I’m going to make October my healthiest month yet!  I LOVED my 21 day challenge of healthy eating, so for OCTOBER, I’m back at the challenge.  This one will be for 31 days!!  I have a few additional rules and goals attached to this one.  My diet will include everything from the 21 day challenge.  I will only be adding 2 servings of fruit a day and 2-3 servings of starches.  Starches include: sweet potatoes, oats, legumes, brown rice, quinoa etc…  Bread will be out for the month and most dairy.  I’m not a dairy fan anyway(besides ice cream)!  No white sugar or white flour.  My favorite saying!  AND…I’m going to be following Jamie Eason’s Live Fit weight lifting plan phase 2 and 3.  I’m only taking TWO days off!!  One will be when I go to St. George and the other is on a friend’s birthday!  WISH ME LUCK!!!  I love seeing the results of eating healthy and lifting weights, but more than that, I love how much better I feel!

I have a race recap to share from this last weekend.  Me and a few friends ran the Huntsville half marathon.  Our friends have a home up there.  It is such a beautiful place.  I love being there.  The run was perfect.  Can I tell you how much I love HALFS??  The day was rainy which turned out being a fun twist to the day.  It was still beautiful.  I loved the views, especially at the finish line.  I felt strong and happy!  My kids like to lay out all my medals over the years.  I need to take a snap shot of them.  I’m sure I have over a dozen.  I’m grateful for a healthy body that can RUN!!  Here we are at the start line!

IMG_0254.PNGAfter the race I immediately wanted to get back home to shower and warm up!!  Of course AFTER a 13 mile run through the beautiful mountains I would LOVE to add a warm bath, snickerdoodles by the fire, and a crisp walk through the FALL leaves.  Heavenly day!!  Look for the good and the happy around you.  My sweet friend has already got me excited about another FALL race at the end of October that I’m contemplating doing.  Crazy me!  Another half marathon down another favorite place of mine.  Provo Canyon.  We’ll see about that!  WORK HARD, PLAY HARD!

d0d508f37e09a97c841d0e3524ae9673 snickerdoodles-16 f3a48b2e117cc0d6e68f29fed1c0424a 93fddd9336b0fd7c3a104a4014fe9802I also need to add a little music in here.  I love love my new ipod and have added a few new songs on it.  I was having a hard time keeping my ear buds in during the race with all the rain.  My son showed me some new ear phones he bought called Beats.  I didn’t know they were that big a deal until I listened to them.  Oh my!!  Incredible sound.  We listened to a few One Republic songs.  Listen to this one on some Beats if you have them.  Geez!  Do people run in these??

 

Workouts and Sweat

Hello!!  Today is mostly workout stuff!!  I’ve been a little forgetful this week!  Monday was my friends 40th birthday that I have been excited about forever!!  I made her a photo book and we surprised her with a friend lunch and lots of love letters.  It was perfect and she loved it.  I was so happy!  Because of all that, I forgot my daughter’s sewing class and volunteering with my kindergartner.  I also double booked a field trip on top of a literature group.  Geez!!  Oh well!  Here are a few shots!  They are a little grainy!

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Yes, my life is super fun!  Alrighty!!  I talk on my blog and instagram about all the healthy meals and snacks I eat.  I have to admit, I’m not 100% healthy, not even close.  We went out of town over the weekend and made lots of yummy meals and treats.  Lots of birthday parties.  I had to make sugar cookies…and the list continues.  I did however keep my workouts up and the next 3 days I am pre race eating!  Can’t wait for my 1/2 marathon this weekend!

I’ll share the workout we did at the church yesterday!!  It was hard.  I love to sweat and almost always drip buckets twice a day with a run or a class.  We did each grouping 3 times before moving to the next one.  Notice this first one is a little crazy with burpees AND pushups.  I substituted biceps on a few rounds!

40 prisoner squats

20 burpees

40 pushups

20 burpees

40 sit ups

40 side to side lunges

20 jump squats

40 triceps

20 jump squats

40 side to side situps with cross punches

40 hip raises

20 split lunges

40 high sumos

20 split lunges

40 zombie situps

I’ve been doing an ab routine that I read in Oxygen magazine this month.  I’ve already done it twice this week!  My daughter took a few pictures of some of the exercises.  Once again, only a couple turned out o.k.  Look it up!  I did 3 sets of 15 reps.

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swiss ball oblique crunch

swiss ball oblique crunch

medicine ball v-up

medicine ball v-up 

Well!!  I must be off.  FOOD talk will be Monday with the start of serious weights and strict eating.  Imagine!!  Love this time of year!  Happy sunny FALL day!!  Be back POST 1/2!!  Enjoy!!  (:

This is what I’m doing

OK!  Happy Day 22 on my healthy challenge.  This is when I need to dig deep.  I’m notorious for stickin’ to a plan for 2-3 weeks and then going back to my treats (:  I need to find another motivation.  The Memorial Day weekend doesn’t help much with a birthday to celebrate too!  I’ll keep busy and get creative with my food.

This morning was another greatest and best run up Elephant Rock!  My friends and I always say this is one of our favorite places.  We had quite the group this morning and then ran into 2 other girl power groups on the trail.  We decided to go directly to the rock, which we don’t usually do.  I wish I had better pictures of us on the rock.  They were taken way zoomed up and with bad lighting.  I couldn’t salvage them.  This is what I got!

securedownload-1 securedownload-3I think I’ll make a quilt with all my pony friend photos one day!  It even started raining half way through which made it even more perfect.  This weekend we are home working on house projects and havin’ parties.  We got a trampoline yesterday!!  It was a surprise.  Our kids are at good ages.  I’m hoping we have a great outdoors summer this year!

Alright, back to my healthy challenge!  Here are a few examples from the official checklist.

5 fruits and vegetables each day

Only two treats per week

64 oz. of water every day

45 minutes of exercise 5-6 days a week

No eating past 8:30 p.m.

We also have a few personal and spiritual points to do each day too.  I think every body is different in how it responds to nutrition and exercise.  I’m going to think of my weak areas and tighten them up.  I need to work abs more.  I gotta get in control of my bread and treat fettish.  And I need more sleep.  Sleep should really be on the list.  I really love getting up early.  This morning our run didn’t start until 6:30 a.m. and I felt like I’d slept in!  What I have to learn is to get to bed or better yet, get my kids to bed!  Here are this week’s goals:

Only two CARB servings per day.

AB workout 3 times a week

7 hours of sleep each night

I’ll end with two more photos of the day.  I don’t mention my little doggies too much in my blog, but I had to snap a photo with my Henry dog.  He got attacked by another dog in the neighborhood yesterday.  I’m so glad I didn’t see it.  The dog had him in his mouth by the scruff of his neck and was whippin’ him around like a doll.  My poor doggie.  I was able to give him some ibuprofen in some cheese today.  He’s hurting.  My sister will be giving me a call on this one.  She LOVES dogs!  Then, my daughter and I were laughing at our hair this morning.  She got my hair.  This is it!  Curly underneath and frizzy straight on top.  Lovely!

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Have a spectacular and healthy weekend!

Amp your workout

Well!  I love to amp my workout, but now I can barely lift my arms to type.  I have a couple workouts to share this morning.  My faithful 5:15 a.m. clients showed up this morning a little draggy (:  On Tuesday we went through a pretty EXTREME workout.  I did most of it with them and I’ll say it was a doosy!  Try this one on for size (:

0001wrOne of my clients was especially dizzy and tired so I thought of a supplement that was recommended to me.  It’s a pre-workout drink to boost your energy. I put half a scoop in her water and put 3/4 of a scoop in my water since I was heading to the gym afterwards.  I also made them a THURSDAY TREAT.  Search for GRANOLA BARS on my blog and the recipe will pop up.  I left out the chocolate chips.  They are SOOOOOO yUMMMy!  Anyway!  I went to the gym without much time and cruised through 35 minutes of weights and 20 minutes of intervals on the treadmill.  I LOVED this workout drink.  I AM absolutely positive I could feel a difference especially since I was running on 5 1/2 hours of sleep.  NO excuse to start downing caffeine!  I will be better at my sleep, but this drink definitely helped.  I didn’t have to rest as much and I could lift heavier and quicker.  Loved it!!  Here’s a PIC!!  It’s called C4.  It’s at bodybuilding.com  Click to read about what’s in it!

image_prod130042_original_X_450_whiteThis is what I did today.  ARMS and ABS!  It’s from Jamie Eason’s workout.  I did this superset style.  Do each set of exercise three times before going to the next one.

Arms, Abs, Cardio

Barbell curl 3×12  Overhead cable curl 3×12

Cable Hammer curl w/ rope 3×12  Alternate hammer curl 3×12

Tricep dips on benches 3×15  Skull Crushers 3×15

Seated Tricep Press 3×12  Tricep Pushdown w/ rope 3×12

Air Bike 3×25  Jackknife Situp 3×12  Hanging Leg raise 3×12

30 minutes cardio

 

I’ve enjoyed the change of pace without my marathon training.  I am looking forward to being a spectator this weekend at the Ogden Marathon.  Several of my friends are running and it will be so NICE to watch!!  I’m going to try to run the last few miles with one of my friends who wants to qualify for Boston…again.  She’s amazing and could do it without me!

Well I must be on my way.  I need to stop and help my daughter at the junior high.  Last but not least, a couple pics. from the Mother’s Day kick ball game with the 3rd graders.  We kinda killed em’  It was a lot of crazy fun.  I love this time of year.  ENJOY!!

securedownload securedownload-1P.S.  I forgot to say…THIS IS DAY 13 of my challenge.  I had to count that out too.  I’m kickin’ butt.  Don’t give up!!