Whole30 – Day 8

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Made it through another whole weekend! The amount of protein I consumed this weekend is ridiculous lol. These next 21 days are mine for the taking. I had a killer workout this morning, literally killer… i thought I was going to die ha. A full shoulder and ab circuit + 45 minutes on the stepmill! Per usual, workout routine and meals are below… i got this!

Workout Day 8
Standing Barbell Overhead Press
3x10x40#

Upright Row
3×10×40#

Incline Rear Delt Raise
3x10x5#

Dumbell front raise
3x10x10#

Cable Side Lateral Raise
3x10x2.5# (each side)

Cable Crunch
3x25x22.5#

Lying Leg Raise
3×10

Meals day 8
Breakfast
– leftover ground turkey
– protein shake

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Snack
cherry pie Larabar

Dinner
– 3 grilled chicken thighs
– romaine
– grapes
– cucumber
– balsamic
– olive oil

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Not pictured
– cashews
– Applegate farms hot dog
– mustard

21 more days to go, then I think it’s back to weight watchers, well see…

Til next time, keep calm and whole30 on.
-fitfatfabulous

Whole30 – Day 7

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Well, my last day of the first week so proud that I have made it this far, but i will say the temptations are everywhere! Today I has my nieces birthday in the city at the American Girl store and there were pretzels and cakes and ice cream and burgers and cheese and pastries and tons of other things I couldn’t have and it was really tough saying now. I was able to get a workout in, and stayed 100% on track, even though it was HARD, but I’m so proud! As always, my workout and meals are below.

Workout Day 7:
Incline chest press
2x10x40#

Dumbell chest flye
3x10x10#

Cable crossover
1×8×10#
2×10×5#

Cable flye
3x10x40#

20 minute walk at 3.5mph

Meals day 7:
Breakfast
– two egg whites
– one egg
– zucchini
– coconut oil
– pineapple

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Lunch
I did what I could today for lunch. I ordered the vegetable sandwich, minus the bread, minus the chese… and it was seriously delicious.

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I was able to avoid the cake and ice cream, and had one of these instead!

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Dinner
I had some grilled chicken and London broil at my sister in laws. Then I made this delicious “chili”
– ground turkey
– bell pepper
– onion
– garlic powder
– chili powder
– red pepper flakes
– sazon
– stewed tomatoes
– avocado

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Almost through the weekend! Wish me luck and strength to keep going! !

Til next time, keep calm and whole30 on.
– fitfatfabulous

Whole30 – Day 6

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Ahh… Friday, last work day before the weekend… not to mention a few days off! I started the week of super strong, but haven’t done much meal prep the last few days which makes deciding on my meals that much more difficult. I ate both lunch and dinner out today, and did my best to stick to the Whole30 without any cheats. I will say I decided to incorporate a protein shake and bcaa’s into my daily routine due to the amount of lifting. Even though they are not whole30 or paleo approved, I’m doing it and am totally ok with it.

Today I rocked a serious back and ab workout. I’m starting to feel really good, less inflammation, my skin feels clear (not that I have bad skin) but I’m really starting to feel the benefits of this cleanse. Per usual my workout and meals for today are below. I hope you all are getting inspired, I know this is totally keeping me on track!

Day 6 workout:
Back
Wide grip cable pull down: 5 sets, 10 reps each set at 40#
Reverse grip bent over row: 3 sets, 10 reps each set at 30#
Dumbell power row: 3 sets each arm, 10 reps each set at 30#
Wide grip seated low cable row: 3 sets, 10 reps each set at 55#

Abs
Exercise Ball crunch: 4 sets, 25 reps each set
Ab machine: 3 sets, 12 reps each set at 50#
Oblique weighted crunch: 3 sets each side, 10 reps each set at 10#

Day 6 meals:
Breakfast
one egg
-one egg white
– zucchini
– sweet potato
– coconut oil
– 2 strawberries

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Lunch
For lunch today my friend Nicole and I went to bareburger, stayed totally on point!
Burger
– grass fed ground beef
– romaine
– pineapple
– red onion
– avocado

Side salad (did not eat the radishes or tomatoes)
– romaine
– red onion
– carrot
– vinegar
– mustard

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Dinner
My husband and I grabbed chipotle for dinner. I went on the website and everything was approved with the exception that the meat had non approved oil, for what it’s worth, my decisions could have been worse. I didn’t take a picture of it, since there was no time from when I purchased it to when it was shoved down my pie hole lol.

Chipotle salad bowl
– romaine
– pico de gallo
– chicken
– barbacoa
– peppers and onions
– guacamole

Not pictured
– banana bread larabar
– pineapple
– raw cashews

Tomorrow is the last day of my first week. So ready to see how I did through my first week!!

Until tomorrow, keep calm and whole30 on!
– fitfatfabulous

Whole30 – Day 5

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5 days in and I’m already starting to feel the benefits of this Whole30. You know, I was reflecting on this experience yesterday, and I ALWAYS feel so good when I commit to a plan and eat nutritious whole foods. I’m not really sure why I ever divert from that. I mean I’ll be honest, I love crappy food, it tastes good to me and I often crave it.

Many of you may not know, but i was obese most of my life. I weighed 250 lbs at 22 years old, granted I’m decently tall, but 250 is still not healthy. I lost 100 lbs by 2012, but have gained back 30 of those. That’s where this Whole30 comes into play. Not only do I want to get these 30 lbs back off, I really want to change my lifestyle and the way I eat. I can only benefit from it, and I need to remind myself of that when I want to crawl under a rock and give up.

I was supposed to lift today, but since I accidentally deleted the weather app on my phone, I walked on the treadmill and rode the bike for 45 minutes as I tried to figure it out (first world problems, I know.)

My workout routine and meal plan for today are below.

Workout Day 5:
Cardio
– 35 minute walk at 3.5 mph
– 10 minute bike ride at level 4

Day 5 meals:
Breakfast
– one egg
– one egg white
– avocado
– sweet potato
– left over peppers/onions from pepper steak
– 3 small strawberries

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Lunch
I told you yesterday I had a lunch meeting. We’ll there was not much to choose from. I had a little turkey (that I took off a sandwich), avocado, grapes and romaine. It’s safe to assume I was starving after that so I ran to whole foods and got this:
– shredded chicken
– Cajun sweet potato
– carrots
– peppers
– cucumbers
– hard boiled egg
(I didn’t have the peppers or cucumber. I was far too full.)

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Dinner
Naturally I was going to be late at the office. So my amazing husband picked me up dinner from Juice For Life. Everything they have there is organic,  grass-fed and amazing. I had the Beto Turkey Omelette
– egg whites
– turkey
– tomato
– onions
– avocado

There are sweet potatoes on the side, I had a little bit, but again was so full!  And besides, I had a lot of sweet potato today!

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Snacks:
Today’s snacks were…
– apple pie larabar
– natural, unsalted cashews

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Week one is almost complete! I can’t wait to take progress pictures to see if I have made any improvements. I’m in this to create change!

Til next time, keep calm and whole30 on!
– fitfatfabulous

Whole30 – Day 4

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Well, here we are on Day 4. I totally skipped my workout today, I just needed a few extra winks of sleep. Not sure if that worked to my benefit or not, but what’s done is done haha.

I need to take myself to the supermarket. Some of the foods that I rely on to get me through the day are running low and I need to re-up. This post is going to be quick since I’m exhausted from work, but i want to share my meals for the day.

Day 4 meals:

Breakfast
– one egg
– one egg white
– zucchini
– sweet potato
– 2 medium strawberries

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Lunch:
– leftover pepper steak
– hard boiled egg

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Dinner:
So I was super late at work, and I knew my husband would want something quick or something I couldn’t eat so I grabbed a salad on my way home
– local mesculen
– local arugula
– shredded beets
– grapes
– red onion
– grilled chicken
– mushroom
– red wine vinegar
– olive oil
– fresh squeezed lime juice

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Not pictured:
– banana
– almonds
– salad with romaine,  peppers, avocado and shredded carrots
– pineapple

I will say I had a sweet tooth something fierce and ate and extra vitamin lmao. Oh the struggle.

Anyways, so far so good. I’ve made it this far, I can do it!

I have a lunch meeting tomorrow so it will be interesting to see how I make it through. Work has been crazy the past few days but excuses have gotten me to the point I’m at now, can’t let that happen any more.

Til next time, keep calm and whole30 on!
– fitfatfabulous

Whole30 – Day 3

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Well, just like that, 3 full days completed! I’m not sure why, but this time, so far, it seems a little easier than the last time. Maybe it’s because I know what to expect? Who knows, but I feel motivated and empowered to rock this!

I will say, meal prep and planning is key. There are a lot of foods that you can’t have, but if you plan and create recipes around the ones you can, it makes it that much easier.

Today was my rest day from the gym, but as I told you guys, my calf is really tight and it’s been hard to walk so I figured I would get to the gym and try and stretch it out. Today’s workout was light, but logged below none the less.

Day 3: light cardio

Stretch
lots of leg stretches
– foam roll

Cardio
– 35 min slow walk on a level surface at 3.0mph
– 10 min light bike ride on level 2

The challenge I’m having is that with walki NH and stretching, the calf muscle loosens, but when I sit for periods of time, it tightens right back up. I think a massage is in order to get this tension out! I’m glad I went to the gym though, it felt good to choose exercise as an option to feel better. My, how my life has changed in the last few years!

My meals were on point today also. I find it easier to cook a different recipe for dinner every night and then bring the leftovers to work the following day for lunch. It allows me to switch it up, and makes me have the “no excuses” mentality to skip making dinner. Win – win.

Day 3: meals
Breakfast
– one egg
– one egg white
– sweet potato
– zucchini
– 2 strawberries
– coconut oil

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Lunch
– leftover buffalo ranch chicken meatballs
– zucchini ‘zoodles’

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Snack
– romaine
– red bell pepper
– shredded carrots
– avocado
– lime juice
– vinegar

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Dinner
– paleo pepper steak with an Asian twist (recipe below)
– one whole hard boiled egg
– fresh pineapple

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Not pictured
– tuna made with Mrs. Dash onion & herb blend and lime juice
– raw almonds
– banana

I am enjoying not weighing the ounces of the food I eat, counting calories and other macros… it’s freeing. I lost the majority of my weight counting calories and points, and eating approved foods only makes it different and easy to manage. I hope I feel this accomplished come day 23+.

I’m already trying to think of what I’ll make for dinner tomorrow, food is always on my mind 🙂

Oh, that recipe… here you go!
http://www.paleofondue.com/2013/09/27/adobo-peppered-steak/

‘Til next time fit fam. Keep calm and whole30 on!
-fitfatfabulous

Whole30 – Day 2

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Two days in, feeling the benefits of my dedication already! Today was a great day for me, minus the fact that I could barely walk, but we’ll get to that later. It’s very humbling and motivating to feel support from those around me. These next 28 days will be tough, but the encouragement and support I get from all of you will certainly help.

Day two started with a bicep and tricep workout, followed by a meal prepped day at work. As you guys know I completed my first leg day in God knows how long Sunday and I’m feeling it. My left hamstring and calf are so tight, it’s hard to walk, but the foam roller, bengay, and stretching have become my new best friends! Hopefully the tightness subsides by my next leg day!

Day 2 workout: Biceps and Triceps

Warmup:

Walk 10 minutes 3.5 mph

Biceps:
Barbell Bicep Curl: 4 sets, 10 reps each set, 20#
Alternating hammer Bicep curls: 3 sets, 10 reps each set, 10#
One arm preacher curl: 1 set, 10 reps, 10#, 2 sets, 10 reps each set, 15#

Triceps:
Cable pull down: 3 sets, 10 reps each set, 25#
Close grip bench press: 3 sets, 10 reps each set, 45#
Cable overhead tricep extensions: 3 sets, 10 reps each set, 20#

Abs:
Decline bench crunch: 3 sets, 12 reps each set
Exercise Ball crunch: 4 sets, 25 reps each set

It feels really good to be back in a workout routine! Pair that with healthy eating and it will just be a matter of time before the results start to show.

Now, on to my favorite part, the food!

Day 2 meals:

Breakfast:
– one large egg
– one large egg white
– 2 medium strawberries
– sweet potato
– zucchini
– coconut oil

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Lunch:
– 2 pieces of leftover grilled pollo sabroso
– romaine
– avocado
– red bell pepper
– shredded carrots
– lime juice and vinegar

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Dinner:
The meal many of you have asked about.  The recipes for both the chicken meatballs and ranch seasoning are below.
– buffalo chicken ranch meatballs
– zoodles

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Ranch seasoning:
http://holisticallyengineered.com/2012/07/grilled-ranch-chicken-low-carb-and.html

Buffalo chicken meatballs:
http://holisticallyengineered.com/2013/01/whole30-buffalo-ranch-chicken-meatballs.html

Not pictured:
– almonds
– banana
– tuna with Mrs. Dash onion and herb blend and lime juice
– “sorbet” – frozen pineapples and frozen strawberries

There you have it ladies and gentlemen. My workout programming and meal plan for Day two! Hope you are inspired to start your own whole 30, create a workout routine you can follow or try new recipes!

Til next time, keep calm and whole30 on!
– fitfatfabulous