Testing Wheat Free Eating

Tomorrow marks one full week that I've eaten no wheat. Without too much detail, I was getting inflammation and felt fatigued all the time. I got the idea to try not eating wheat from someone at work. She tried it and said that while it helped her energy levels, it seemed too complicated to maintain.

Well, I somewhat agree. I already don't eat meat, so without wheat, I felt I had to replace a huge staple in my diet. I've gotten so creative this week with my food planning!

In the last week I've made homemade veggie sushi (surprisingly easier than I thought), brown rice and tofu stir fry, refried beans with spinach and avocado, and kidney bean red velvet brownies. I've always wanted to cook more, and now I had a reason to do it. The only downside? I feel hungry every couple hours so I feel I'm constantly eating. I keep my calories in check to about the same amount but still.

We'll see how long I keep this up...

5 lbs

Disregard BMI. Track your progress in body fat % lost.

Healthy Habits That Aren't So Healthy

Here's a great read:

"22. Doing a million crunches. The secret to six-pack abs probably isn’t crunch after crunch. To flatten out and tone up the core, try running some intervals, lifting a few weights, and cleaning up that diet instead."

Healthy Habits That Aren't So Healthy

Working at a gym, you don't know how many times you hear people say they want to lose their stomach and get abs. Then they proceed to do a hundred crunches. That is the worst thing you can do--you won't lose belly fat (you can't spot reduce) and you might end up hurting your lower back.

The best recipe for six-pack abs is to stay on top of your nutrition. Things have to be near perfect to have that hard chiseled look. And although I have 19% body fat overall, I don't even have six-pack abs because I enjoy the occasional drink and some chocolate.

Discipline is key. First is nutrition, second is strength training, third is cardio. That's my recommendation for losing body fat and working toward a flat stomach!

Quick Legs Workout

Found this on Tumblr and thought, that looks pretty simple! Let me tell you, my quads and hamstrings were burning in such a short time. I did the warm-up, the workout twice through, and the stretching to finish. If you continually push through it, it'll take you less than 20 minutes to break a sweat.

When you're limited on time, something like this is perfect.

Goals Revisited

As a trainer, I talk to people about their personal goals. Increase strength, stamina, endurance, lose body fat, gain muscle, etc. I want to revisit my own goals though. At around 19-20% body fat (estimated), I'm within the "Fit Women" range. I'm 5'4" and my weight stays within the 124-127 lb range.



Time to be honest: I'm not as proud of myself as I should be. I'm supposed to be the example. Closer to athletic. I would love to be 12-15% body fat, no matter what weight that should take me to. At that point, I would have much greater definition in my abs, rather than the top portion that just shows now. Proof of the hard work I'm capable of. Proof that I fuel my body right. Nutrition is a huge part of lowering your body fat percentage.

By the end of August, I want to lose at least 5% body fat. That is my personal goal. To attain it, I will try to eat around 1500 calories a day, with a good balance of lean protein, healthy fat, and complex carbohydrates. If I slip up one day, fine. I'm human. If there's a party, I won't deprive myself, but I won't go overboard.

I need motivation just as much as the next person. This is my goal and this is my confession of it.

Don't hide your goals in your head. State them, and don't be afraid. An unstated failed goal goes unnoticed but also without support. State your goal, find your support, and take action. That is the first step.

Spin Safety

Safe Spinning

Here's an article full of quick and helpful tips when riding a spin bike for exercise!

Tough Total Body Workout

This week I haven't eaten my healthiest. Granted, it was my birthday on Tuesday and I drank more than my fair share of beer at a Spurs game. My workouts haven't been so structured either. That however doesn't mean I haven't pushed hard.

I found a simple body weight workout on Pinterest this morning and it caught my eye. I mean simple as in, oh yes, push-ups, crunches, plank... those exercises are familiar.

It took me TWO HOURS to complete. After completing one set of all these exercises I looked at the clock, thinking you know, I would have had a great workout just doing this... but can I do it? Challenge accepted.

I have never sweat so much in my life but I actually had the energy to do it. (I had about 700 calories before this afternoon workout, with about 60-70% of them from protein.) For my 15 minutes of cardio I ran 1.5 miles on the treadmill each time. After completing two sets of everything, I finished with 20 minutes on the stair step machine.

I am beat but feel so accomplished right now. I wouldn't recommend this kind of workout on a regular basis though. You'd end up hurting yourself in the long run. But every once in awhile? Go for it!

I'm going out tonight for my last birthday celebration which will include vegetarian mexican food and margaritas. I will feel no guilt about it now!