Whole30 Day 14: Some Workouts & Recipes

Wow! I got so many positive responses to my last post - thanks everyone!

In this post, I wanted to share some workouts and recipes I've been doing for the Whole30 challenge, in addition to some progress pics - because I think girls love judging other girls' bodies so JUDGE away if it gets me more page views!

So, I was actually going through some old pictures the other night and found some from a few years ago. I think I look so much happier and healthier these days!! What do you think? I actually remember that day, it was the Bruins parade and I'm pretty sure I there's rum in that soda I'm holding. I was still pretty active, but I was drinking and going out A LOT along with dealing with a lot of crappy stuff like a job I didn't care for, being away from my best friends and dealing with a breakup. Anyways! I am MUCH happier now, and it's amazing how your body can really reflect that, I always seem to be in the best shape when I am emotionally well.

Welp anyways!

I've found some great recipes from stupideasypaleo.com  so I highly recommend that site as a resource. Besides that, I've found most of my recipes from pinterest and searching through paleo or Whole30 boards. Whole30 eating is very similar to paleo, but it's more strict. I think it's because paleo eating is supposed to be sustainable and Whole30 is meant to be only for 30 days. So some paleo recipes will include things like raw honey or something like that, which is not Whole30 approved.

Recipes

I made these two recipes this weekend and so far I really like them! However, I'm sure by the end of the week the thought of chili will make me want to vomit.

• Paleo Sweet Potato Chili: http://www.tastesoflizzyt.com/2014/09/24/paleo-sweet-potato-chili/
• Paleo Plaintain Beef Pie: http://stupideasypaleo.com/2013/04/16/paleo-plantain-beef-pie/

Here are the infamous "chicken and meatballs" recipes from week 1 and 2. Honestly, they're not bad! I just got sick of them

• Buffalo Chicken Fingers: http://stupideasypaleo.com/2014/03/30/crispy-buffalo-chicken-fingers/
• Basil and Artichoke Meatballs (I used meat instead of turkey): http://paleomg.com/turkey-basil-artichoke-meatballs-egg-free-nut-free/

Workouts

I shared in an earlier post that I've been doing a 3-day lifting split with cardio every other day. I've been thinking of switching it up though because I've been doing that for about a month and a half, maybe more.

I haven't been doing very traditional cardio either. I've been doing more circuit training with low weight/body weight exercises. I'm a huge proponent for this because you burn just as many (if not more) calories as running or biking and you create a higher EPOC for yourself. EPOC is excess post-exercise oxygen consumption - which is basically the "afterburn effect", so you continue to burn calories after you've left the gym.

I'm also a crossfitter. I was a member of a box for about 8 months, and have just been utilizing the workouts on my own lately for my cardio. The WODs are fantastic for high intensity cardio sessions. I am DRIPPPPPINGGGG sweat when I'm finished, it's amazing, and way more interesting to me than HIIT (high-intensity interval training) on the treadmill or bike. I make sure to scale down the weight for a more aerobic rather than anaerobic effect.

One of my favorite WODs is how I start any leg day

• 25 front squats
• 25 back squats
• 20 front squats
• 20 back squats
• 15 front squats
• 15 back squats
• 10 front squats
• 10 back squats
• 5 front squats
• 5 back squats
• 1 front squat
• 1 back squat
• RULES: 65 pounds - clean the weight (don't use a squat rack). Any time you put the bar down, 3 burpees.

** Note: if you're not well versed with olympic style lifts, don't clean the weight. If you'd like to learn more on cleaning, here is a video: https://www.youtube.com/watch?v=3wxpHF6N6qk

Here are a few other workouts I've done for cardio:

• 50 double unders (or 100 single under jump rope)
• 40 kettlebell swings (18kg)
• 30 hang power cleans (65lbs - I always use 65lbs as a base for cardio workouts)
• 20 box jumps
• 10 pull ups (or TRX rows)
• 60 Burpees
• do this twice through - you'll be sweatin your @$$ off. 
• rest as little as possible

• 20 pushups
• 20 hanging knee raises
• 20 double unders (40 singles)
• 16 pushups
• 16 hanging knee raises
• 20 double unders
• 18 pushups
• 18 hanging knee raises
• 20 double unders
• keep this pattern until 4 pushups/4 hanging knee raises

• Every Minute on the Minute (also known as EMOM start on the minute, when you finish, take the rest of the minute to rest)
• EMOM for 10 minutes
• 3 burpees
• 4 power cleans (65lbs)
• 2 hang power cleans (65lbs)
• Rest 2 minutes
• EMOM for 10 minutes
• 1 shoulder press (65lbs)
• 2 push press
• 3 push jerk
• 3 burpees
• Rest 2 minutes
• EMOM for 5 minutes
• 5 thrusters (squat to overhead press) 
• 3 burpees
• So, essentially this workout will take exactly 29 minutes.

And lastly, some progress pics. Definitely seems as though I've lost some inches around the stomach area, and my love handles have a little less love to them. I'm also happy because my T n A haven't been affected at all so yeah! I'd like to keep those fat. 

Also I am terrible at taking selfies and back selfies are like really hard. I don't use a filter either so I'm not sure why there is a huge difference in lighting between the pictures. 

Whole30 Challenge: Week 2

So! To follow up on my last post, I wanted to write about how my experience has been so far with the Whole30 Challenge.

To recap what the challenge is: No grains (including quinoa, rice, etc), no sugar, no alcohol, no dairy, no legumes (this includes peanut butter!)

The past couple of days have been particularly "challenging" - but let me start with Week 1.

I mentioned before that I had been weaning myself off of the "no's" so the strictness wasn't a huge shock to my system at all. Once I committed to it, eating grains or sweets, or cheese was just a non option.

Let me also add, I really don't like many fruits or vegetables. HA! Now that makes things interesting. I read somewhere you should have 2 cups (2 cups!!!!) of vegetables per meal. Um yeah definitely not even close to that.

I've been eating a lot of protein to say the least. I workout every day, so I'm still getting carbs from eating fruit in addition to the energy from all of the fat I'm eating.

So - Week 1 - pretty breezy. I made meatballs and chicken as my main meals. I make a DELICIOUS breakfast concoction of a ripe banana plus almond butter and cinnamon that I stick in the microwave for 40 seconds and results in a delicious warm gooey breakfast.

The weekend proved challenging just because I really wanted to drink. I'm so used to having at least ONE drink when I'm out. And I did go out friday and sunday night. And it was even hard when I stayed in on Saturday to not crush a 6 pack or bottle of wine. But I made it.

Week 2: BIG MISTAKES I made the same exact meals of meatballs and chicken and the thought of them literally makes me want to throw up. I CAN NOT eat them anymore. And I haven't been. So that has led to me being very hungry, but I also have no appetite for what is available because I CAN'T STOMACH MEATBALLS AND CHICKEN. I hate chicken, why did I think I was going to like chicken during this challenge?!

And it's all I have! I save the weekend to prep all my meals since I've been super busy at work this month, staying until at least 7pm every night and then going to the gym. I've been turning to eating eggs at home, which surprisingly I am not sick of yet. I'm sure I will be soon though!

I had a minor "moment" last night at 11pm at Walgreens, where I MAY have cried. (I did, I teared up), because I was just sooooo hungry, but I didn't want ANY thing.

I read that Day 10 and 11 are the most likely time for someone to quit if they are going to quit at any point. In that moment I really wanted to quit and just eat a burger (with the bun!!) and fries and milkshake. Luckily my man was with me and was SUPER supportive during my embarrassing Walgreen's meltdown. If he wasn't there I prob would have gotten McDonald's.

I think (hope!!!) I made it through the hump though! I took the night off from the gym just to make some new food so I don't have to stomach those horrible meatballs and chicken anymore (they actually really weren't bad Week 1!). I also spent some time planning some really yummy looking meals for the weekend and next week. Then it's just one more week after that - hurray!!!!

As for the results I'm noticing so far with my bod - pretty good! Especially last week! I think this week I've just been eating such random things I haven't leaned out more than last week at all. My energy levels feel pretty much the same, I'm also drinking a SHITLOAD of coffee because black coffee with pumpkin spice mixed in tastes like DESSERT to me right now....

Here is a progress pic! Guess I have some sorta abs under my layer of fat - sweet!

"Challenged But In Control"

"Challenged But In Control" - This has been my motto on life lately. 

If you're not challenging yourself, life might get boring, or more importantly you're not growing as a person. On the other hand, feeling out of control and stressed is a pretty shitty day to day - been there, done that (then flew away to another country) I'm shooting for a balance of the two. 

I turned 26 yesterday and reflecting on the past year was really crazy! I feel like I've really grown as a person; I took big, serious, risks and finally focused on what I actually wanted to do rather than what society typically asks of you. I HIGHLY condone it. For details on my Central American adventures, check out my other blog here: http://ksmigowski.wordpress.com/

I kind of have a lot going on in my life currently - but I'm quite thrilled about it. I started at Fitbit a little over a month ago with some seriously aggressive goals and my free time has been dedicated to being a Big Sister to my Little on most weekends, working out, nutrition and studying for my NASM CPT, in addition to all of the other nuances of life.

YUP I'm going to be a personal trainer, I'm psyyyycheddd! I was so sick of "fitness" people on Instagram spewing out advice on things they actually have no credible background to share on and honestly might have disordered eating or body image problems. So I thought F it, maybe I will figure ALL of this out myself for the rest of my life. Then I saw an idiot I know get certified and I thought HEY, *I* can be that idiot! I'm doing it. 

Actually my main overarching goal is to get my group youth cert so I can run classes for kids during my free time. I'd love to partner with organizations like Big Brother Big Sister or Boys and Girls Club to do free classes on the weekends and teach underprivileged kids how to be healthy and stay active, etc. This all plays into my life goal of opening up my own gym/doggy day care HA.... but I'm serious............. angel investors may contact me directly........ kidding.....but not.....?

YEAH I've been pretty busy, and I'm excited to share all of my learnings so far during my journey of getting certified. I have some ideas for future blogs.

In addition, starting in October I'll be taking part in the Whole30 Challenge . It's basically a nutritional challenge that is hardcore Paleo for 30 days, i.e. no grains, no sugar, no alcohol. 

I've started weaning myself off of the "no"s and my thoughts so far? It kind of sucks a lot of ass. But it's also do-able. I really want to try it so if I ever have to advise clients on cutting back on carbs/grains/sugar I will have a personal experience of what they are going through. I'm also hoping I magically get ripped in 30 days.......(see awkward indecisive thoughts ellipses above)

Apparently you "stop cravings" about a week or so into it but yeahhhh I don't know about that. I need to get more creative with recipes I think. I've been eating way too many eggs and had only ground turkey for dinner tonight SO fuck*ng BORING. If you have any ideas please comment and let me know. 

It also takes a TON of time to prep, it's just generally a pain in the ass. I was talking to someone about it and explained I chose October because I literally have no plans. I feel like you basically have to have no real life to really commit to this OR have incredible willpower and tons of time to prep every day, like don't have a normal job or something. Oh also my boyfriend's favorite food group is chips and pizza so there's that. 

I've been super focused on the gym, I've been following this routine for the past few weeks and have been liking the split of three days lifting and the rest cardio. It makes planning gym time more flexible. I can tell since I've started that I'm getting stronger. I like to also rotate different exercises in to keep my body uncomfortable with what I am doing to it (it's a good thing, trust me). 

http://www.muscleandstrength.com/workouts/the-super-toning-training-routine.html

(muscle and strength is a great resource for checking out routines, exercises, etc)

Anyways - stay tuned for more updates on the challenge and share in my misery.