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

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Whole30 – Day 1

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Yesterday was my first day back on the Whole30, and I thought that making the decision to start back up on Mother’s Day would be a terrible idea, given that I was going to BBQ at my mother’s house, have my niece’s birthday in a few weeks, Memorial Day weekend coming up, and just the warmer weather and all the BBQ’s that come along with that. I said this to my husband, and he told me just to do it and commit. If it was something I wanted to do, that I would do it through all those challenges. Let’s hope he is right!

I started off my day GREAT yesterday. As you guys already know, my husband is a personal trainer. He put together a new 8 week programming for me that I just started up and am really excited about. I haven’t lifted consistently in months, but if I am going to focus my attention on my Whole30, I should pair that with a good workout plan too! The programming has two periods, the first month and the second month, and workouts broken out by day. I will share these daily as I get through them, as well as my meal plan for the day.

Day 1 workout:

Warmup:

Walk 10 minutes 3.5% incline at 3.5 mph

Legs: 
Bulgarian Split Squat: 4 sets 8 reps each leg, 20# barbell
Leg Extension: 5 sets 10 reps each leg, 30#
One Leg Hamstring Curl: 3 sets 8 reps each leg, 20#
Stiff-Leg Dead Lift: 3 sets 10 reps, 45#
Standing Calf Raise: 4 sets 20 reps, 40#
 
Day 1 meals:
Breakfast:
– 1 large egg, 1 large egg white
– Grilled pollo sabroso (Chicken, oregano, coconut aminos, garlic, onion powder, sazon)
– Chopped green bell peppers and onions
– 2 medium strawberries
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Late Lunch/Dinner:
– Shell steak (seasoned with Mrs. Dash)
– Grilled vegetables (red onion, yellow onion, bell pepper, mushroom)
– Sweet potato (seasoned with Mrs. Dash and olive oil)
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Dessert:
Yes, I know you’re not really supposed to have dessert or make paleo approved things, but this is only fruit, so I am allowing myself that pass! If you don’t have a Dole yonana’s maker, I strongly suggest it! No added sugar, no added flavors, just pure frozen fruit!
– 1/2 cup frozen pineapple
– 1/2 cup frozen strawberries
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Not pictured here was a plate of homemade paleo ranch dip (olive oil, egg, dry mustard, chives, Mrs. Dash) and raw veggies (carrots, broccoli, cauliflower, peppers).
 
Yesterday was a great success! I avoided Sangria, spanish rice and anything else that could have happened. I am proud and ready to take on day 2!
 
Keep calm, and whole 30 on!
-Fitfatfabulous

I’m back!

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Well, I didn’t think that I was going to take over a 100 day break from my new blog, but I guess that’s what happens when you are planning a wedding and the craziness all comes to a head.

Anyways, I am back, married, recharged and ready to get this thing up and off the ground again!

My grandfather and I

My grandfather and I before I married the love of my life!

A lot has gone on in the past 100+ days, but instead of mentioning all of that, let’s focus on what I am doing now! As I just mentioned, I am married! I am the new Mrs. Sanderson, and married life is nothing but fantastic! With the wedding, and all that stress, came some added weight, but luckily, I have been in control with, but am ready to shed.

Leading up to the wedding I started a Whole30, about 45 days out from my wedding day. Days 1 – 18 were great, but then stress at work turned by Whole30 into a Whole18, when I caved in to stress at work, had 1 cookie, and the rest is history… I went on a 3 month bender, eating processed food, sugar, crap… you name it, I ate it! It has definitely impacted the way I feel, and the way I look, and I am SO READY to get things back on track.

Yesterday, yes – Mother’s day, I decided to start another Whole30. Not just for the quick weight loss, but also for the discipline and structure that I have not had in the past few months. I have lost a considerable amount of weight before, and know that I can get right back into the grove of things. Summer is around the corner, and I want to be the best me that I can be.

So over the next 30 days, my blog posts will be centered around my Whole30, what I have been eating, what I have enjoyed, my workouts, my progress, how I feel… everything!

I hope if you are reading alone I encourage you to start your own Whole30. As it may not be easy, it will certainly be worth it!

Until later, keep calm and whole30 on!