I read this at the exact moment that I was meant to read it.
Post in progress.
I read this at the exact moment that I was meant to read it.
Post in progress.
I just ate a brownie. My stomach is in knots and I have a huge headache. It’s crazy how eating healthy for so long and ingesting something that isn’t, affects you so greatly.
That being said, I believe in IIFYM (if it fits your macros), to a point. Macros aka macronutrients, are your carbs proteins and fats. You are given a calorie “goal” as well as c/p/f.. And technically you could eat whatever you wanted as long as it fits in your means.
I find people are either pro clean eating or iifym. But those for iifym, seem to have a thing against clean eaters.. Making memes about it, like eating icecream in the shower.. Ext. I believe in whatever works for that person. Personally, my stomach can’t handle shit foods, nor does my mind. I feel guilty, more so because I tend to bloat pretty bad.. And who can feel happy being bloated?
Anyways, I like my clients to eat 5-6 days “clean” then treat themselves to a “cheat MEAL” once or twice a week. For different reasons.. Mostly up keep them sane. Unless you’ve been in the game for awhile.. You have habits that need to be broken, and until they are brought to the surface, many people can’t stick to a “diet”. They are too use to eating crappy and don’t feel satisfied eating chicken and veggies majority of the time..another reason I believe in eating healthy, wholesome foods, is because of vitamins and minerals. Yes, you could lose weight eating cheeseburgers all day, but sooner or later it’s going to catch up to you.
The thing is, I don’t care if you eat clean or eat icecream.. I want people to enjoy being fit. I want people to grab ahold of themselves and start treating their bodies better. I struggled for years before I took the healthy route, and I’m stunned it took that long.
Why low carb diets “work”- yes.. using the word (work) extremely loosely..
Weight loss or gain is primarily related to total caloric intake, not the macronutrient profile of the diet. The weight lost on a low carbohydrate diet can be attributed to two factors: low caloric intake and loss of fat-free mass. If an individual begins dropping carbohydrate rich foods from his or her diet, it is inevitable that caloric intake will drop as a result. Added to the caloric reduction, are dwindling glycogen stores. For every gram of glucose taken out of glycogen, it brings with it 2.7g of water. This loss of muscle glycogen (including water) can be quite significant in the first week of a low carb diet, and adds to the pounds lost on the scale. This is how low carbohydrate fad diets can promise dramatic weight loss in such a short period. Long term success in weight loss is associated with realistic eating style, not one that severely limits or omits one of the macronutrients.
Well would you look at that.. the longest I’ve gone without broadcasting my life for the world to see!
LOL. A lot has gone on I don’t even know where to begin.. Or because I forgot just how long I went without posting for… Hmm..
Lets start off with…. SOME BAD ASS PROGRESS, shall we??! 😛
Beginning and up until 11/27-
This is a 2 week difference. All I have been doing is lifting heavy shit and following my meal plan to a T. Barely any cardio unless you count boxing for 45 minutes on saturday. I rarely do any now thinking I am going to lose my ass. Speaking of which!
Le ex (going to be current very soon) boyfriend said that my butt was getting smaller.. that’s like.. THEE worst thing to hear when you start dieting down.. It took me back to when I first competed and stairmastered my ass right off! That’s when I thought giving up my ass for abs was detrimental to my physique.
Wrong.
Anyways.. IT WENT UP .5″ YESSSSIRRREEEE BOB! Johnny said it was just because it’s lifted now.. chhheeyeah! I am actually supposed to take my measurements next week.. but I have been eating super bad lately. Ever since Thanksgiving.. FML. I need to cut it out. Its been the last 3 days. Nothing like HORRIBLE.. but like last night. He came over and we ate shit food at 2am after eating and working out like a boss. But I wanted it. I don’t know.. I don’t want to use the whole I have 3 months bullshit anymore because I’ve done that before and it blew up in my face, but 3 months and apparently I was dropping weight too quickly.
I don’t know. I’m going to do my body fat again and reassess my life … er mood then. Either way, I am going to stick to my meal plan until further notice and just get shredded. Fuck this fat food.
Hmmm… what else do I have to say..
Just been working and working out. Hopefully making Phitness Aesthetics into something awesome.. working on getting shredded… picking up more clients.. working on a relationship with fellow boyfriend.. Noticing the difference of when I give a shit vs when I don’t.. and I am much happier when I do….
Here are a few pictures because I don’t want to write anymore..
OH! and I saved a dog! Long story short I saw a lot of commotion on a busy highway type street and saw a dog in the median =. I slammed on my breaks and ran to the dog. Some lady was making her way to him so I figured it was hers but it wasn’t. She agreed to take it to the vet so I volunteered to get the dog to the car quarter of a mile up. He wouldn’t budge so I did what any normal gym rat would do and I deadlifted his ass and proceeded on my way.
HA!
is just as important, if not more, than being physically strong. Or, its at least, its beginning stepping stone…
I am a few days out from a few girls and I’s challenge of a 4 week no cheat. Yes, I’ve done it before but I chose to do it again. This time, I understand how even the slightest mention of something satisfyingly saturated, could immediately be followed with singles to the brain that its craving something crazy! I actually think that’s a fact. That seeing something could stimulate the mind to want/ or desire it. Which clearly makes sense. This month though, was tough. I did have a few oreos last night (I don’t know what got into me! they were even in the house for 3 days before I CAVED!!!!), but that was the extent of it. I want to go just another day longer to make up for it. I feel like I cheated. Maybe I’ll do it again one day. However, I have learned my lesson.
Everything in moderation.
I did have a quite an easy time “adapting”.. I kept on making those muffins I posted earlier. All sorts of flavors. This time, I “frosted” one. I found cinnamon cream cheese from laughing cow and KNEW I had to put them together. I should have played with the frosting a bit more, or at least adding another LC wedge. Even so, a few co workers of mine loved them. Hopefully lol. But I enjoyed them. So it was nice being able to eat something that didn’t consist of chicken.
Back to Road to Ripped progress thus far..
I doubt I will compete in bikini in November but I am going to keep training like I do have a goal in mind lol. I just got done with a work out. I actually worked out this morning at around 730am. The boy was sleeping and I had been up with the puppy going the bathroom since 4am. I could not fall back asleep, so I figured why waste time and creep instagram when I could be doing something productive. I finished 45 minutes of interval training and ended up going to breakfast for my post work out which was nice. I did, just get back from a lifting session though. I took Marley to the doctor and 3 hours later, decided I needed to hit shoulders, or lift s o m e t h i n g. I tried to go heavy but a spot would have been nice. Before I finished 15 minutes of cardio, I took progress pictures.. so hopefully I can get all that put together b speaking of pictures, I need to go to CVS or something to pick up a disposal camera. I want to start photographing clients. I need to track their progress more than just a lousy scale and a huge measuring tape. I want to get serious, especially with everything happening with the “promotion”. I mean, don’t take that the wrong way, I give a shit. Trust me.. but I don’t know. That’s a whole nother story that I don’t think I am ready to write yet. More so, because it hasn’t been taken care of/solved yet, so this is the last place I want to risk my job at/for… haha… Besides, how many people click the link from my instagram account? Though I did delete FB the other day… yes… Don’t miss it though, phew!
Sorry, ADD.
Progress. Yes. I feel like, with the meaning behind this post title, that I have become something I have never been before. I am hoping that not only does my body change, but that I do to, inside. I need some light shed upon this dark cloud above my head…
Physically, I stepped my cardio game up. In a few days I will start tracking calorie intake and out (via my Heart Rate Monitor) and see how things play out. I can say though, that I have hit some new highs in regards to weight and I am loving it. I hurt my wrist a bit (got wrist wraps now) trying to go heavy on my vertical press (but was really hurt doing wheel barrels up the stairs and hand stands) and took a few days off from upper body. I couldn’t even do a push up.. However, in the few short days or weeks, I don’t even know when that was, I hit 105lb for 5(ish) reps (more like 3) on the incline. I also managed over 300lbs for about 10 reps on the leg press and 205lb dead lift for 5 reps.
I really like where all this is going.
Just now, after posting this picture, I receive a text from Justine. I feel like we are both on the same path traveling together on this road to ripped, we have played out in our minds. She is a great girl and has the drive of any one else there willing to put blood sweat and tears in this sport. What gets us all, and has everything to do with the title of this post, is that our minds seem to work against us in some situations. Comparing oneself to anyone else is one of them, and something Justine and I both struggle with. The idea that we will just keep traveling the same path with no added benefits sure sounds like hell to me.. but that’s because we haven’t had that positive mind set. Anyone can tell us anything, but until we believe it, its in one ear out the other. This low self-esteem results in constantly pick ourselves apart..
We need to have faith that what we are doing will ONE DAY pay off.. so why not take it ONE DAY at a time and enjoy the ride, instead of wanting to get off and not ride it at all… I for one, love roller coasters.. and although the ups right now aren’t exactly what I would like, I need to finish one ride before I can try another one out. So, I am sticking to this game plan. Justine. We got this. Lets go another 4 weeks top-notch, system in full gear, and after those 4 weeks well reevaluate the plan again? Okay? I promise.. time will tell and trust me, this sport you NEED patience. We all need patience.
Every single one of us.
It’s only 11am on sunday and I have managed to open my lap top and blog. Imagine that.
After a few rough days, I have officially completed 1 week of the girls and I, 30 day clean eating challenge. Go me! I had many chances to fuck this up.. and even thought about saying fuck it atLEAST once.. but I held my own. I put the cravings and self-doubt aside, and stayed positive. A week is easy. I’ve done it before. I’ll do it again, and will continue to eat a well-balanced “diet” for the rest of my life.. Though, I seem to struggle the most when I get close to the end of something. Its like I purposely fuck up just so I can keep say that I am doing it.. or I don’t know.. all I know is I have yet to fully succeed in something I put my mind to. This goes, not only for my road to ripped idea, but outside of that.. I feel like I have nothing. I am living each day overwhelmed which ideas and goals and come to find out I have been sitting at a dead-end. Its like.. you know you should turn around, maybe ask for help… but my stubborn ass thinks there’s some magic get way to wherever the fuck I’m going.
I want to start proving MYSELF wrong. I want to silence the voice in my head, that doesn’t talk but fills my mind with doubt. That steals the confidence, I try to build each and every day. I want to free myself from the negativity I choose to believe. I want to become something.
I just have to figure out what that something is…
Well, lets dabble a little into my fitness life.. you know.. the reason I started this blog in the first place?
I got a promotion at my club, yay! (not), and now I want to take my training to the next level. Hold people more accountable, adjusting my clients to a healthy lifestyle in a more fun and enticing way.. I want to be more of a trainer than I am. So I want to start putting together a book.. Like a get fit 101 book… or the guide to being ripped! lol.. kidding.. girls would read that and be like.. omg, no. so.. fine.. But I want to help people learn the basics before jumping into anything because in a few months they’ll be jumping back to their old ways.
I just want people to understand that getting fit and healthy is TRULY not a punishment. This life is actually very enjoyable. I do however think I would enjoy it a TAD bit more have I not spend 80% of my week in the gym, but hey! Least, I have no excuses. I mean, I have them, but.. you’re at the gym, get shit done. Plain and simple. lol.
* Branched Chain Amino Acids (BCAA’S):
- The BCAAs include leucine, isoleucine, and valine, and they support everything from anabolic muscle building to high-intensity endurance training to improving mental function and mood.
- How and When to Take BCAAs
The critical nature of an organized nutrition protocol is indicated with research evidence that protein synthesis is enhanced by BCAA supplementation for up to 24 hours after weight lifting to the point of muscle failure. Training to failure with both 30 percent and 90 percent of the 1RM load will sensitize the muscle to protein feeding for 24 hours after the workout. The key is maximal fiber recruitment versus submaximal-achieving failure primes the body for protein feeding, which should be consumed with BCAAs throughout the day.The first thing you’ll experience if you choose to supplement your diet with branched chain amino acids (BCAAs) is immune system support. Every time you go into the gym and lift weights, you are placing an enormous amount of stress on the body. If the body is not able to fully tolerate this stress level, that’s when you’re going to see problems develop regarding muscle recovery and, possibly, an increased likelihood of illness.
Because the essential amino acids cannot be produced by the body and must be consumed directly, if you fail to get these in your body, it will not have everything it needs to maintain a normal, healthy immune system. Further, one study performed by the Laboratory of Human Nutrition for Athletes suggested that taking branched chain amino acids around exercise also decreased the immune system response that is demonstrated.
- Support Muscle Protein Synthesis
- BCAA Levels Correlate with an Optimal Body Composition
- Evidence of Strength Gains from Taking Leucine with Training
- Can Decrease Muscle Soreness, Particularly DOMS
- Improve Mood and Decrease Depression with BCAAs
The next couple of weeks are going to be a little stressful. Not like they always aren’t but this is where I want to start opening doors, seeing whats inside, going places. I don’t want to be stuck anymore…
So with that being said, I am going to copy and paste a recipe from Paleomg.com that I stumbled upon and so excited that I did! I have been wanting to use pumpkin for a while now (no, not band wagon jumping, but there are some really good recipes for clean eating that involve pumpkin that I have yet to make)! Like this pumpkin chocolate chip muffin recipe..
Prep time: 10 minsCook time: 40 minsTotal time: 50 minsServes: 5Ingredients
- ⅓ cup pumpkin puree
- ⅓ cup maple syrup
- ¼ cup coconut oil, melted
- 3 eggs, whisked
- 1 teaspoon vanilla extract
- ¼ cup coconut flour
- ½ teaspoon cinnamon
- ¼ teaspoon nutmeg
- ⅛ teaspoon ground cloves
- ⅛ teaspoon powdered ginger
- ½ teaspoon baking soda
- ½ teaspoon baking powder
- pinch of salt
- ½ cup Enjoy Life Mini Chocolate Chips
Instructions
- Preheat oven to 350 degrees.
- Mix together wet ingredients in a bowl: pumpkin puree, maple syrup, coconut oil, eggs, and vanilla extract.
- In another bowl, whisk together coconut flour, cinnamon, nutmeg, ground cloves, powdered ginger, baking soda, baking powder, and salt.
- Pour dry ingredients into wet ingredients and mix well.
- Fold in chocolate chips.
- Line a muffin tin with paper liners. Use an ice cream scoop to one scoop of batter per muffin. Makes 5 full muffins.
- Bake for 35-40 minutes
Mmmmmm..
I want to gather recipes that are simple and easy and wont make you feel like you’re missing out on having high cholesterol. You think as long as I gave credit to people’s recipes I can give them out? … Like hey.. instead of a bunch of lard on your plate, that unless you are active enough and burn it off will result in cellulite build up on your thighs, try this! I don’t know how that works with recipes and stealing and I clearly can NOT take any credit for jack shit because I am NOT creative in the kitchen. Could I be? possible. But I’m not (sure as hell no Vivian! lol Love you girl. @fitaliciousme). So no point in lying or taking credit for someone elses ideas.
We shall see.. I mean, I can barely focus enough to make this blog anything special.. So who knows what I come up with in the weeks to come. Le boyfriend IS leaving me for a week-long fishing trip…. Hmmm…
P.SI want to apologize to ruining.. wasting? I dnt know the right word I am looking for, but your time at your buddies birthday last night. It was bad timing and my stubborn ass is mixed with emotion and constant ups and downs that I hope you know where I am coming from when I tell you the things I do, and feel and why I do and feel them. I may sound crazy at the time but I hope you can look back on it and know that it comes from a good place even though I am THEE worst person to try to express it. You are a good person with a great heart and I hope one day we start turning the pages together.
I love you.
Figured if I was watching Breaking Bad I could get this post started before I procrastinate it till tomorrow, than sleep in too late and wouldn’t get it done in the end. So.. in between air squats and BB, here’s today’s post.
This week was a fucking fail.
Okay, fine. Not a failure. Just another reason to try again, or do it differently. So, okay.
I got a few girls together to do 30 days all clean eating. It got brought up when we saw a picture of The Rock. Heres the picture actually. He did 150 days clean eating and had THEE most epic cheat meal (…if you could/would call it that).
So, I figured not only would I be held accountable but a few other people attempting to achieve the same thing would give me a reason to challenge myself, as they would be. I think it would be a good start. Because, frankly I’m in a freakin rut. I could go on about shit but when it comes down to it, I’m not working hard enough and my body hurts. More importantly, my wrist. So its been a back and forth thing but being a personal trainer I need to be okay. Regardless of my training, its my job. So I think I am going to focus on my eating and cardio. Not just the treadmill, but stuff that will still challenge me. Plyometrics, with out the use of my wrist. I just need to start putting more effort into whatever it is that will make me feel complete? I dont know if that’s the word but I keep holding myself back from going forward. Though, I havent been complaining about it as much. Usually, I would bitch about something but feel like an idiot because it the end it was my fault that it was what it was. Now, I am trying to make the best out of the situation I am in. Still, emotionally eating and mostly likely by definition, depressed.
I am just stuck. In my own ass.
Seriously.
This road trip has been quite the experience. Taking the road to ripped detour.
Oh man.
This week I worked out probably like 3-4 times. Nothing crazy. I hurt my wrist, and my right shoulder-blade is achy. I ate like a motherf—— cow and I dont know how I feel about it. Some of it was because I like the instant gratification (because nothing else is going right). Other was enjoying the food I was eating. Some was because, why not? Starting on Monday. Validation, excuses, not giving a fuck, routine, I don’t know. All of the above?
And as I feel I look like shit. Definition (because of being a lesser body fat) is slowly going away and so has my excitement for working out. AHHHHHHHH. I sit here though.. and right before I started writing, I felt my body. For once. I don’t even like my boyfriend doing it (I MEAN COME ON! If you’re bloated…the first thing that should not be touched is the mid section! OKAYYYYY??!! So what if Im bloated all the time).
But I did it. And although I am probably at my highest weight (don’t care per say), if I had someone run their hand up and down my leg (…weird), they would think I am crazy. My stomach isnt even that bad and if I flexed, I still had the top two “abs”. I think I have THEE worst body dysmorphic disorder, ever. I mean I knew I was a little fucked up, but I think shits getting worse.
I am mentally breaking myself down.
Alright, brb- #goodbyebreakingbad
!!!
{ Haha.. I actually liked what they did. They had a marathon of every single breaking bad. Now.. a week ago you told me the finale of breaking bad was tonight I wouldn’t of even blinked an eye.. and now.. after watching at least 10 episodes (still missed a bunch), I am super excited for this. }
Back to something important… I realized that this week I need to focus on being consistent. Here I am, a personal trainer, telling/coaching people what they should be doing ext and I can’t even do the same? So, who am I? If I can’t find motivation to do it, why should they? It is tough and it is more mentally demanding then the actual working out part of it is. But through all these years of trial and error, I am still at loss in regards to me feeling balanced. So I sit here and write… these words and the answer feels so simple, in such plain sight that I overwhelm myself. But I am here to do it. Whether I feel pushed down, out of hope, run down, or at a risk for failure, no matter what, I have yet to give up.
So, this is it. If I cannot prove to myself that I can do it, at LEAST for 30 days.. I need to reevaluate what I am doing with my life (personal training). I need to get out of this fucking mess I put myself in. I need to focus. I need to focus on being consistent and not some lazy fucking person.
Yeah, that’s it.
Well, this is it. 30 days, no cheat meal.
I want to feel like I can FUCKING DO IT! Like, REALLY do it… As I was creeping fitness pages online, I came up with this and needed to save it:
“Once upon a time I started working hard to get the results I wanted. But I still fuck it up lots”. – Hardcore J
That’s my life in a nutshell.
UPDATE:
DAY 1/30 went a little like this..
3:25: 15 min cardio done. Got here 30 min early so why not. Checked my apts and working with 1 (30 min) break till 1030.
My arm is hurting more as the day goes by. Going to check with H to see if he knows anything off the top of his head. Otherwise I’m going to just ice it and lay off upper body for a bit. It’ll give me time to focus on my diet and doing cardio (about damn time eh)
5:30: have yet to have a break. Thought I would at 4:30 but no. Hungry as fuck.
Snuck in some chicken in between clients and even during :O how unprofessional.
10:15pm: finally home. Another chicken breast down. No other cardio done. Ate well under 1000 calories. Fail. Super fail.
Besides what seemed like my whole life crashing down, I seem to have regained my balance. I went this whole week with great work outs and fantastic eating. This weekend, though, was a different story. I wanted to have 2 cheat meals, instead I practically ate shitty the entire time. Today, I am regretting the entire thing. I am feeling like complete crap. My stomach is hurting and I can’t seem to take enough medicine to help it. This vicious cycle of clean eating, turn binge is causing a lot more damage than keeping me sane. Doing quite the opposite actually. I have said this before and I will say it again, I am going to deal with the consequences but I will no longer beat myself up. Though I feel like I look like shit on top of actually feeling like shit, I need to KEEP, not even take, but keep my head out of my ass. I see what this does to me, yet do this all the time. When will I ever learn?
Starting tomorrow, Monday I am adding two (30-45) minutes of cardio in a week. I will keep my calories at about 2000 to ensure energy through out this process. I was actually contemplating whether I should do more work (cardio) or take down my calories. All of a sudden, I see a post from Erin Stern that very day speaking out about what she does. It makes the most sense. Do more work, keeping energy up for that work, then when time comes, take a few hundred calories off a day. Most likely drop to about 1700 but really all depends on how I look. I am about 3ish months out. If any one has competed knows that magic could happen in that amount of time. Knowing this, I still get bummed out. Summer is over and I wasn’t at my tip-top shape. I wasn’t happy to be in a bikini. Although, I know I looked okay, I didn’t feel great. It’s a little disappointing. But let me tell you, if I wasn’t competing, I would have stepped my game up. I would have done cardio more than once a week, and most likely dropped my calories down to look good. I didn’t want that.
But I struggle each and every day knowing that I completely 100% do.
It is so easy telling everyone around you to trust the process, but damn if it’s not easier said than done…. I look at myself and see so much that needs to be done but in due time. I just want to be lean already!!!! Its frustrating. You know what you could look like and what it’s going to take to get there, yet you look in the mirror and need to say, alright.. one day at a time. It WILL happen. Enjoy this ride..
Really? Thats almost as bad as baking brownies and needing to wait till they cool down to eat them.
Fail.
I feel like this process never gets any easier. This is literally a full-time job and I am getting burnt out. Thats why I took a week off last week, and now I have missed 2 work outs because of it. I feel lazy and unimpressed with my progress. I am consumed with looking and feeling good and its something that I have yet to control. This is not only my hobby, but my job. It is like i know nothing else. Dealing with eating disorders and insecurities it has now merged and become one with my life. If I feel fat, my whole day and attitude is ruined. I take it out on other people in which I apologize, but who really gets affected by this, is myself. I am bipolar as all hell. No, not medically diagnosed, but its a no brainer. I eat shit because of my fuck it attitude, I cry because I then feel like I ruined my progress, I work out hard as hell, then get dumped on by some other lifes curveball and I feel like all I do is take it out on myself.
Life is not easy. I feel like it is a constant struggle to keep my head above water, but I will be damned if I give up this fight. Everyday does NOT get easier, you just find ways to cope. I am going to do my best to stay positive. This road to ripped is sure a long haul but I cannot wait for my destination.