LiveFit Phase 2 Results

 

 

Wow, What a phase. 

I really didn't think there was much change besides me just upping my weights with more ease, but if you look at where I started things are looking good.

Everything is a little more 'pulled' in, which is always a plus. 

My measurements are what tell the truth and honestly, nothing drastic except in my waist which I am very thankful for:

 2.5 inches 

GONE.

Measurements: 

Chest increased :  35in to 35.3in

Arms increase:   12in to 12.2in

Hips decrease:  36.5in to 36in

Waist decrease: 33.5in to 31in

Thighs increase:  22in to 23in

Calves increase: 14.7in to 15in

Forearm increase:  8.5 in to 8.8in

Shoulders increase  42.5in to 43in

Anything fantastic in this phase? Not really.
 I just really focused on the diet because it switched up a bit. 

No more "carbs" for dinner, instead you have 3rd full serving of carbs  with your small meal; mid-afternoonish. 
This made me really think outside of the box when it came to making dinner. 

For most of my life dinner meant: pasta, breads, rice, potatoes, etc. but it had to quickly become, salad, veggies, kale chips, and more salad paired with LOTS OF PROTEIN! 

 I also had to think about last meal as well. I have yet to have 5 egg whites for my last meal--sorry Jamie. But I have had fun making protein filled "dessert" like meals. 

Such as Greek yogurt with some honey, fresh strawberries and a tbs or two of 70% dark chocolate chips. 

Or my all time favorite: Mock-Wendy's Frosty Protein shake. 
This will rock your world. 
3/4 cup unsweetened vanilla almond milk 
1 packet truvia (or stevia) or sweetener of choice
1 heaping tbs of cocoa powder
 (more if you want it more chocolatey)
1 scoop vanilla protein powder
8-10 ice cubes (this is key to making it a frosty) 
Blend a heavy duty blender 
(I did this in my cup blender and broke it. sad day)  
 Enjoy your seriously delicious healthy protein packed dessert shake.

  

Alright, so Phase 3 is next and things are going to be different. 

I recently got a Lead in a Musical (ANNIE GET YOUR GUN) so rehearsals will be taking up my evenings for the next 10 weeks which puts a damper on my workout times. So I've decided to drag phase 3 out and only work out 3 times a week attempting to doubling up work outs on those days. 

It is not going to be easy but I am determined to stick with it and finish this trainer.

I'll still maintain the diet laid out, which I LOVE, and will try my hardest to keep it for the remainder of my life. 

I love being a healthy and strong woman. 

Who's with me?

Here's to the long haul. 

Wanna read more about my journey through LiveFit Trainer? 

CLICK HERE and scroll down.

 

LiveFit Update (a.k.a.Phase 2 Week 8)

Well... I was in a car accident.

A pretty bad one;  

actually coming home from the gym...

I totaled my car and badly banged up my knees

How did this happen?!? 

Well it was snowing in May....really... MAY!

 I miss you so cal, I miss you.

 Praise be to God, I am alright and no one was badly hurt.

Sad thing? 

I had to put a  little hold on LiveFit. 

Not for too long though.

It's been about a week since the accident and I picked up day 55 this past Friday. 

Since I bruised my knees pretty bad the doctor told me to lay off the heavy weight lifting the requires leg strength for about 2 weeks.

She did say I could move this up if I felt like I could handle it, but to go slow. 

Friday I was not ready, but today is Sunday and they are doing/feeling okay. 

Still look ugly--bruises don't go away quickly. 

But I think come tomorrow I will start up day 54 (I did 55 before 54 since 54 is legs) and finish week 8 and thus finish phase 2.

I apologize this wont be like my other posts where I give weight lifting and food advice, but I didn't want to leave the people following my journey, now and in the future, hanging.

I look forward to the new challenge and am excited to start phase 3!!!!! 

Pictures from phase 2 will come soon! 

** *UPDATE Same day: I should have looked into phase 3 before I posted this. First 2 weeks include high pressure on the knees with all those plyometric jumps. 
So I think its best if I repeat week 8 just to get back into the momentum. I promise to push my self hard.
  I got this!***

 My thoughts exactly:

If you interested in following my journey,

 CLICK HERE and scroll down.

LiveFit Phase 2 Week 5

 

I had a love hate relationship with this first week of phase 2. I LOOOVED the addition of cardio but the longer workouts were not fun.

Seriously,  I am already pressed for time running straight  from work to the gym and having only  about an hour to get it all done. So my rests are shortened, making me more tired.

And, I hate to admit it, but I skipped the last leg workout....Gah I know, but I was so busy this weekend that that 6th workout day was too much.

BUT I WILL KEEP ON! Have you seen my Phase 1 Results? After those, how can I not.


So here we go.

Weight Lifting Tip:

Do not be afraid of free weights in the weights section...yes that section...you know which one I am talking about. 
Machines are great and can really help with form but free weights give you more versatility and  whole body stabilization .   Also, more muscle groups are at work when using free weights giving you a better workout.
Free weights are great alternatives if you don't have a specific machine to work a specific muscle group but use with care and caution, always with proper form, knowledge, and technique. 

Need help figuring out how to start? Bodybuilding.com has a great workout database. If you select a workout it will show you the proper form and technique as well as alternative exercises if applicable. Check it out!


Food Tip:
It is not often we hear healthy and fat in the same sentence. But they excist: healthy fats. 

Some of theses include Almonds, Almond butter, Avocado, Brazil nuts, Peanuts, Peanut butter, Walnuts Coconut oil, Sunflower oil, Olive oil, Fish oil, and Flax seed to name a few. 

Our bodies need fat to burn fat so don't  be afraid to eat your healthy fats! 

Want to read more about my progress and the program? 

CLICK HERE and scroll down

 

LiveFit Phase 1 Week 4

I MADE IT! Phase 1 of 3 complete!

I am so happy and proud of myself. I made it an entire month with no-cardio, a huge feat for this cardio addict. But I feel amazing. In fact This is the best i've felt, ever!

I'll be posting my results from Phase 1 in different post since I want these posts to be focused on each particular week, just for my personal reference. But stay tuned!


How was week 4? Long.

Seriously, this week dragged on for me; workouts included.
I loved everything we were doing but I felt like it was taking more time to do a set than normal.
But I again, completed every work out and will now enjoy this 2 day break before I began the next phase which includes cardio!


Weight Lifting total: 31,260lbs!!!

Impressive: I know. For this final week I upped my weight sets by 5-10lbs  and even though I was quite sore--a feeling I have a love/hate relationship with--i felt very strong. 

Weight Lifting Tip: Unsure when to up your weight? 

Here is a simple guideline; If you can complete one set of 12 with ease and in perfect form it's time to up your weights. If you do up your weights say from a 15 to a 20, and you are half way through the rep with the 20lb but can no longer complete the rep in proper form, switch back to the lower 15lb weight and finish the rep. It will take your body time to build the strength to hold the 20 for the entire rep but you also don't want to over work your body and hurt yourself. Remember form is everything!

Food wise I felt like I was all over the place. I didn't have a food prep day so I was always running around trying to figure out what to have to equal 6oz of meat. 
I ate 2 meals of Tuna , cooked 4 chickens breasts (for 2 meals) , and cooked some ground turkey which made it into one meal and I have yet to comsume the other. 

Some things I made: Tuna cakes, Tuna sandwich, Chicken salad with rice cakes, Fiesta Chicken salad, Ground turkey with brown rice and broccoli. 

I still have a healthy shake for breakfast, usually a hard boiled egg and a homemade protein bar for snack, lunch, veggies with either hummus or cottage cheese for snack, dinner, and some high protein dessert: protein cake, chocolate protein shake, greek yogurt with cinnamon, vanilla, and banana. Yummy!

Food Tip: Meal prep! 

It's hard, I'm not going to lie, especiallly if you are not a single person becuae I am also trying to figure out what I can make that my husband might want too! But it is key. If any thing get those snack prepped for the week. I hard boil my eggs, make my protein bars, and prep my veggies on Sundays so that during the week I can just grab them and go. 

I am sooo excited, and a littler nervous to start Phase 2. There are some changes in the diet and as mentioned before, in the workout out--cardio! 

I'm looking forward to posting my End of Phase 1 Results. Coming soon! 

Clean High Protein Meal Ideas

 

Hello there! 

As a participant in the Jamie Eason's 12 week LiveFit trainer program (Read more here) I have to eat a LOT of protein every day: 130-140g.

This almost doubled my previous intake but man do I feel better, fuller, and more energized.

I apologize if you are vegetarian. Most of these wont suit your fancy.
I'm a meatatarian--it's a personal choice--and most of these meals are packed full of the stuff.
But don't shy off yet you veggians I have some awesome snacks and desserts that may suit your fancy.

This week:  

Chicken Stuffed Sweet potato                    Directions:
4 oz chicken breast, shredded         Wash sweet potato and puncture
1 medium sweet potato                    several times with a fork.
1/4 tsp chili powder                         Microwave for 5 min. Then flip
1/4 tsp garlic powder                         and microwave for another 5.
1/4 cup black beans                         Carefully slice potato up and
salt and pepper to taste                    mix up the insides to get them
greek yogurt for garnish                  soft. Toss shredded chicken and black beans in spices  and top over sweet potato. Garnish with a dollop of greek yogurt.
265 cal * 35 carbs * 3g of fat * 28g protein* 8g fiber

Turkey Avo Sandwich             Directions
6 oz of turkey breast                 Toast 2 pieces of whole wheat bread
1/2 avocado                               meanwhile, mix avo, garlic powder,
1/4 tps garlic power                  pepper, salt, onion flakes, and lemon
1/8 tsp pepper                           in a small bowl. adjust flavor as
1/8tsp salt                                 desired. Fold in chopped tomatoes.
1/2 tsp onion flakes                  When bread is toasted, smear avo mi
1/4 tsp lemon juice                   evenly on slices. Layer turkey breast
                                                      3 grape tomato, chopped          and close.
                                                      2 slices whole wheat toast
421 cal * 31 carbs* 14g fat * 49g protein * 9g fiber

Mug Protein Cake              Directions:
3 tbs egg whites                   Blend oats in a blender until a powder.
1/4 cup oats (blended)         Thoroughly mix oat flour, egg whites,
1 truvia packet                     truvia packet, flaxseed and cocoa
1/2 tbs ground flaxseed        powder in a large mug. Microwave
2 tsp cocoa powder              for ~1 min until cooked.
1/4 cup greed yogurt            Mix greek yogurt, vanilla, truvia, and
1/2 tsp vanilla                      cinnamon in a small bowl.
1 truvia packet                     Remove cake from mug and lay on the
cinnamon to taste                 bed of greek yogurt. Garnish with
                                                      chopped banana                   sliced banana and extra cinnamon.
222 cal * 31 carbs * 5g fat * 18g fat * 6 fiber*

Cottage Cheese and Veggies
1/2 cup cottage cheese
veggies of choice; my favorite are:
sweet peppers, carrots, cherry tomato,
celery, and cucumber.

nutritional value will vary on the amount of veggies and the type of cottage cheese you use: 4%-fat free ,small curd to large curd.  But 1/2 a cup will have ~12g protein!!! 


ENJOY!!!

All nutritional information provided is for reference purposes only. Nutritional value may very based on the ingredients used

I'll be posting a few of these protein loaded meals, snacks, and dessert so stay tuned!

*Update* For my next list of Clean High Protein Foods 

Click {HERE}

LiveFit Phase 1 Wk 3

 

Week three was harder mentally than anything else.

 I just had a lot going on and was tired after almost everyday after work--the time I go to the gym-- that the gym just didn't seem to be my friend. I did do every workout to its fullest and always felt satisfied with my work so that is check off the list. 
 
I did, however, mess up my workout schedule because I didn't notice until Thursday that the amount of rest days was reduced to 2 from 3 so I had to workout on Saturday (a day I normally don't) because I took off Wednesday. 

It wasn't too bad. The gym, at least the weights section, was pretty bare so I had the weights station to myself for the most part. 

My body? Still feeling amazing. I love eating, period. And the fact that I get to eat a lot on this program is a bonus. I still watch the amounts I consume caloric wise;  approx 1300-1450 cals with 130-135g being protein, but my body is responding really well. 

This week's body part that I noticed change is the inner part of my thigh. I've always had bigger legs, even with the unhealthy weight gone, they just got big in muscle instead of fat...anyways, us bigger legged woman--You know that part that touches together at the top of the inner thigh, well mine has shrunken a lot over the last year but has not completely stopped touching together when standing feet close together, until now! It's pulled in and looking great!!!! It must have been those wide legged bar bell squats....OUCH. 

Strength Training Tip: 

• When weight training providing your body with maximum nutrition is key. It is highly encouraged to take a daily multivitamin, a fatty oil (fish or flaxseed), extra calcium if needed. These are to make sure you body is fully equip to build and rebuild lean muscle while maintaining a healthy balance everywhere else.

Food wise, I have some awesome recipes that have been coming out on my blog: quinoa pizza bites with turkey pepperoni, turkey balls, chicken stuffed sweet potato, and  tuna cakes. Many more to follow. 

I am also still working on that high protein meal post with pictures and recipes posted all in one location for easy access. It's coming, I promise. 

Food tip: 

• Don't think Chicken, Turkey and Fish are your only healthy meat protein options. Feel like a steak? Go for it!  There are some great nutritional value in lean red meat. 

Some options: 

• London broil
• Top round
• Plank/skirt steak
• Pork chops 
• Bison 
• Other game meat.

If you would like to read more about the LiveFit 12 Week challenge and my previous week  results

CLICK HERE

I am excited to start week 4 just to say I made it a whole month on the program.  

LiveFit Phase1 Wk 1 End

Alright! 

I made it through the first week! 

After a few days of eating high protein my stomach feels much better and as a whole, I actually I feel better. I feel more energized, and best of all, I NEVER feel hungry after meal! 

Even though I have done strength training through the majority of my weight loss journey I am quite sore from these workouts. They are no joke and I am thankful. 

I feel confident at the gym lifting the weights and I am proud of myself for pushing myself to lift even heavier weights. 

The total weight lifted for the week was 28,020 lbs!
Feeling like a beast

As the week progressed I found myself eating about 1300-1350 cals a day and within that I was averaging anywhere between 120-130g of protein daily.

My diet mostly includes: 
Protein shakes (body bi vi)
homemade protein bars, 
turkey balls, 
lots of turkey breast, 
hard boiled eggs (1 a day), 
cottage cheese,
greek yogurt, 
brown rice, 
tortillas 
and LOTS and LOTS of veggies. 

I did go out to Olive Garden with my husband and got a chicken entree and ate all the chicken, half the pasta, and lots of salad on the side. 
I share this with you, because even if you are following the planed out diet to a "T," she generally only gives you the amount of the food you should eat so you have the ability to get creative and eat any type of food you want.  So as long as you are getting 6oz of lean protein, 1 portion of a starch and unlimited veggies you can eat anywhere and anything. Enjoy it!

The following are my body measurements, I will post these again at the end of phase one and continue after each phase for comparison:

• Weight: 139lbs
• Body fat: 24%
• Chest: 34 in
• Arms 11.3 in
• Hips 36.50 in
• Waist 33.50 in
• Calves: 15 in
• Forearms: 8 in
• Shoulders: 40.5 in
• Neck: 12 in

I am feeling great right now, enjoying my rest days but ready for week two!

 My new mantra:

  -->

LiveFit Phase 1 Day 1

 

Well I did it. 

Day 1 complete. 

It was not as easy as I thought it was going to be. 

Honestly, I thought 3 sets of 12 per exercise, I got this. 

However, by the 3rd set for a few of them I was literately falling on my face (Narrow push ups). 

Now don't count me out yet.

I did have a few great sets: tricep pull downs and bench press were completed with ease and in total I lifted 4,140bs in an hour. 

Not bad, not bad at all. 

Interested in learning more? 

Read THIS

So here were the workouts and my numbers: 

Wide Push Ups: 3 set
My body weight x 36

Narrow push ups: 3 sets OUCH!
my body weight x 36

Dumbbell Bench Press: 3 sets
20x12 each x 36

Flat Bench Cable Flyes: 3 set OUCH!
20x12; 15x12;  10x6 + 15x6

Standing Dumbbell Triceps Extension
20x12 each

Tricep Pull down
60x12 each


I'm in this, and still have the newbie adrenaline.

As for the food, I've stated in my intro to the challenge that I am using her meal plan as a guidline for my diet. And even though I upped my calories to 1400 I couldn't eat that much!

 I got myself to 1300 but man I was so full!  

Mostly because I ate a TON of protein: 130g. when my normal was around 75g. 

I know it's important to eat a lot in this first phase to help with muscle building so I will keep it up  and eat...fun concept right! 

Here was my meal layout for day 1:

Breakfast: Protein Shake:

--Body by vi, with water and 1/2 tsp mango pineapple drink mix (great value), 1/4 cup frozen strawberries

      104 cal; 12g protein 

  

Snack: 

--1/2 cup plain greek yogurt with cinnamon, 1 truvia packet, and 1/2 tsp vanilla and 1 hard boiled egg

       136 cal;  17g protein

Lunch: Turkey roll ups

--6 oz of mesquite turkey breast with 5 cherry tomatoes, 1/4 cup sliced cucumber, 1/2 cup brown rice, 1 tbs spicy brown mustard 

       315 cal;  37g protein

Snack: 

2 turkey balls, 2 sweet peppers, sliced carrot, and celery   

     265 cal; 20g protein

Dinner: Chicken Pita

5 oz shredded chicken breast in sauce: 1 tbs spicy brown mustard 1 tbs greek yogurt, pepper, 2 sliced cherry tomatoes,  1 cup chopped romaine lettuce, 1 Joseph's whole wheat pita 

      181 cal; 30g protein


 

Snack: 

~1/2 cup greek yogurt; 1 tbs peanut butter; 1 Truvia packet; 1 tbs cocoa powder--DON'T DO THIS, WAY TOO MUCH,  I couldn't finish it.

          ~ 131 cal; 12g protein

 

Here are my start photos: I look forward to posting progress through out the phases

KEEP IT UP! 

WANT TO SEE MY PROGRESS?

  CLICK HERE and SCROLL DOWN