My Plan for the Bodybuilding.com 200K Transformation Challenge and the Labrada Lean Body Challenge

As some of you may already know, I have officially registered for the 200K Transformation challenge on Bodybuilding.com. I have also registered for the Labrada Lean Body Challenge.  I will admit, that I am so excited to get this transformation challenge underway.  I just crave the drive that comes from having something to work toward.  Needless to say this challenge has monopolized my thoughts over the last several days in order to come up with my action plan that will lead me to success on this challenge.   By success I mean having results that I can be proud of, not winning. The plan is so important because I believe that is where many of us fall short when it comes to living the fit life, we have all of the drive and aspirations to get there but never come up with a plan of how to to get us there. So  here is my plan:

  • Drink at least a gallon of water a day– Anyone who knows me knows that this will be a struggle for me, but water is so important at flushing out the body.  It is definitely a necessity!!
  • Track at least 100,000 steps a week on my Fitbit– Roughly this will average out to about 14000 a day
  • Strength train 4-5 days a week– I usually do 4 days a week (shoulders and triceps, back and biceps, legs, chest), but sometimes I break into 5 days a week (shoulders, arms, legs, chest, back)
  • Do ab work every day I strength train– Alternate upper and lower abs each day.
  • Incorporate 3 HIIT cardio sessions a week– These will take place in the night in addition to my morning workouts
  • Follow my meal plan without planned cheats– I will be having planned clean  cheats every 2 weeks.
  • Eat every 2.5-3 hours–  Sometimes I let life step in and I look at the clock and realize that I have went 4 hours without eating. I really need to be consistent on my meals to stay on track
  • Track my exercise– I never track my exercise but I will start keeping track of reps, weights, etc so that I can see growth.
  • Take weekly progress pictures– While I only need to have before and after pictures for the challenge, weekly pictures helps me see if I am on the right track and also keeps me motivated.

Be sure to check back as I will be sharing more info about my meal prep, specific workouts, and my shopping list.

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Where are my results???

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Many times when people start working out and changing their diet they have such high hopes for themselves (they should to some point).  After seeing success stories from many outlets in the media the idea of losing weight has sort of been romanticized and  for some reason portrayed as easy. From magazine covers, to online success stories, to the biggest loser we have been exposed to so many quick weight loss success stories, that somehow people have begun to think that it is normal to see drastic results within a very short amount of time.  In reality this just isn’t so.

As a society we have been bombarded with products, concepts, and programs that guarantee quick, almost overnight results. When in reality if you want to see a change you are going to have to accept the fact that you are not starting a plan that will last a few weeks or a few months, you are going to be on a plan that will last a lifetime. It is often said when you are changing your lifestyle in hopes of living a fitter life it takes 4 weeks for you to notice a change, 8 weeks for your friends and family to notice, and 12 weeks for everyone else to notice.  Since we are brainwashed to believe that the results will come quick, and it can be so easy, many people give up before they make it to 4 weeks because they aren’t seeing results.

A healthy lifestyle, that brings results(both physical and mental), is not something that you can work at until you have finally accomplished it. It is something that you have to work for and even after you have met your goals and you are happy with your body you have to work to maintain it. The important thing to remember is to be patient and consistent at working toward your goals. If you do this you will eventually reach them.  Find a plan that works for you, stick to it, trust the process and the results will come!

Christmas treat without the cheat

For some reason when people know you are living the fit-life, they really expect that you are 100% dedicated, 100% of the time.  While that is possible for a while, it is important to remember that we are all humans, and in the end what fun would life be without a little celebration. Celebrate  I did on Christmas eve.  On my plate you could find sausage balls (one of my favorites) potato salad, cornbread salad, turkey, and green beans.  I was in food heaven there for a few minutes.  Then the sausage balls were gone and I was thrust back into reality and remembered my plan  (yes, I ALWAYS have a plan).  I allowed myself to indulge for dinner, but dessert was already planned. So to celebrate this holiday season, I planned my FAVORITE clean dessert, a Protein brownie.  When I am eating it I really do feel like I am indulging in a yummy, chocolaty, calorie laden, dessert, when in reality it really is not bad for you at all.

So on this Christmas season, as my gift to you, here is my protein brownie recipe.  It is a combination of various recipes I have read online and my own experimentation.  It is also for those, who like me, have no self control, as it is only one serving.

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Ingredients

1/4 cup of Oatmeal

1/4 cup of applesauce

2 TBSP water

1 egg white

1.5 TBSP Cocoa Powder

1/2 scoop of chocolate protein powder (I used 1st Step Pro Wellness Brand, it is great for baked goods)

1.5 TBSP artificial sweetener of your choice

1 TBSP of peanut butter

Step 1: Combine all of your ingredients into a blender of some sort, I use a mini food chopper

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Step 2: Blend until it is all thoroughly mixed and the oats are ground

Step 3: Spray a microwave safe bowl with cooking spray and pour blended mixture into the bowl

Step 4: Microwave for 60 seconds, or until thoroughly cooked. You can tell by touching the top to see if it is firm.

Step 5: Spread peanut butter on top, and enjoy!!

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I hope you enjoy this recipe as much as me and my family do.  You could easily quadruple this recipe and bake it in the oven in an 8″ X 8″ pan if you prefer.  I am sure that after trying this you will see that you don’t have to cheat on your plan to treat yourself.

Staying on track!

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I don’t know about you, but this time of the year is always a struggle for me.  Everywhere you turn there is yummy food just waiting to be ate.  It really takes some will power and preparedness to be able to avoid it all and come out of the Holliday season without the gift of a few extra pounds.  If you are looking for some tips on how to stay on track when everyone else is off track, check out my recent guest blog post on the 1st Step Pro Wellness website  http://www.1ststepprowellness.com/articles/how-to-stay-on-track-when-you-are-the-only-one-on-track

While you are there be sure to check out there Liquid B12, one of my favorite products featured in Things I love

The Story

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As a child I was always on the chunky side. That is not a surprise at all considering I lived in a house where I ate what I wanted, when I wanted. When I finished a meal I could go get something off the candy table.

Anytime throughout the day when I wanted something I just went and got it. Gravy and biscuits for breakfast, fried chicken, mashed potatoes and fried potatoes for lunch, grilled cheese sandwiches for dinner and a snack of a fried chicken patty sandwich with chips before bedtime. By the time I was in high school I was pushing 230 lbs and was wearing a size 18.

I knew I had a problem, I also knew I had to change. But how do you do that, how does someone change? Looking back on it all now, I wish I would have had some of the insight that I do now. At that point in my life change for me was eating all the unhealthy processed food out there that catered to dieters. If it said “low fat” or “fat free” I tried it. I wont lie, I lost weight, I lost 40 lbs in a short time. I also lost energy, I lost concentration, I gained health problems and in the end I didn’t feel any better about myself than I did when I was 40 lbs heavier. I never really liked myself or felt like I was making an improvement on myself, even though the number on the scale was going on.

I continued with this process through college, graduate school, and 2 kids. About a year after my 2nd child I had reached a point of desperation. I was eating at most 1200 calories a day. I was running 4+ miles a day, and I was just not losing weight. I was desperate, and my husband knew it. At that point he gave me the best gift he has ever given me, for my birthday he gave me a gym membership and a consultation with a personal trainer. I really do consider that point in my life to be when I turned a corner. I started strength training 3 to 5 days a week and doing cardio on a regular basis. I totally revamped my diet to include real food, as opposed to the over processed “fat free” junk I had been eating before, and most importantly I started seeing the changes in myself that I wanted to see. The most beautiful part of the transformation, when you reach this point, is that the changes that are taking place inside become just as important as the ones you are seeing on the outside. I gained confidence in myself and no longer placed my self worth on the number I saw on the scale. I started to appreciate my body for the things it could do. Most importantly I started to love myself and in the end, nothing is as important as that.​”