LiveFit The FINAL RESULTS(week 9-12 combined)

sorry this is sooo late..... but I'm

Done.

Yup. 12 weeks. Finished.

I am so proud of myself. It was not easy, but it was fun. Honestly, this was such a life changing experience. I worked my butt, arms, and stomach off and I feel fantastic.

I feel smaller all around the numbers show success.

The last three weeks were the hardest mostly because you had to pay the most attention to your diet and push hard every day to ensure results. I had to switch things up a bit because my schedule got very crazy. It turned out that I worked out 3-4x a week (Weds-Sunday) and I managed to get the 7 days worth of exercise in by doubling up on certain days.

I slacked a bit on the cardio, I really tried to do every one, but I seriously only had about an hour a day and the weight lifting itself takes a lot of time if you are going to do it right.

I did however, learn to love HIIT--High Intense Interval Training for the cardio.

Me right after a HIIT workout. 

Sweat and all!

Sprinting 30 sec at a 2.5 incline at an 8.0 speed then 30 sec rest, repeat for 30 min.
I felt like a beast, and doubled my calorie burn in less time. Whoot!

The diet for the final phase changed dramatically. We started carb cycling. I would usually go Sunday-Tuesday low car, High carb wednesday, and the last week high carb Saturday. The interesting part was that you kept the same calorie intake for each high or low day. So I found low carb higher calorie foods for low days: such as nuts, cottage cheese, string cheese etc; and then switched to low calorie high carb foods such as oatmeal, apples, bananas, soup etc. It was fun but repetitive.


The weight lifting also switched gears. Instead of focusing on pushing yourself to high weight you lowered you weights and pushed yourself to more more reps. That was hard. You really had to concentrate on form because even though you were using less weight your were doubling or tripling the amount of time you lifted it. Ouch.

Overall, I am ecstatic with my results. I feel wonderful, my body looks fitter, and best of all I feel stronger!

My Numeric Results:

          Before:                                                       After:

• Weight                 139lbs                                                  140lb
• Body fat:            24%                                                    21%
• Chest:                   34 in                                                    35.5in
• Arms                    11.3 in                                                 12.5in
• Hips                    36.50 in                                               34in
• Waist                  33.50 in                                               31in
• Thighes                 22in                                                     22.4in
• Calves:                 15 in                                                    14.5in
• Forearms:       8 in                                                      9in
• Shoulders:          40.5 in                                                 42.4in

 

          What's next?

More weightlifting and more HIIT!
I think I'll be on the look out for  another program ( I like striving for a goal, keeps me motivated), but until then I might just use the workouts from phase 2 and 3. They are just so great and versatile. I think I'll do carb cycling often but not every week.

I hope that my journey helps you find your way through yours and know that you are not alone. It's never ending but we can all do it together! On to the next thing!

 

Wanna See my whole journey through LiveFit? 

CLICK HERE

and scroll down! 

LiveFit Phase 2 Week 7

Phew! This week FLEW by. 

I have been so busy, that that days just seem to blur together! 

I didn't add up my weekly weight total because I just didn't have time. But I know I upped my weights yet again and she was not kidding when she said we would be sore because she up the set total from 3-4. 

Body part of notice, my thighs! 
I have always been self conscious of my legs because they are big. I have come to terms with this over the years and when I was heavy into running they became big in a lean muscle way. However, thanks to this program, I have the beginnings of beautiful definition. Like GOOD LOOKIN' definition that you know you admire from a far in the gym in really buff people....I've started that... be jealous!

Weight Training Tip: Squats!
 
One of the most effective full body weight training exercise out there are weighted squats.  Most people think that they are just a leg exercise but if you are performing them with the proper form you will know right away you are using your entire body to do the exercise. 
Don't let the weight intimidate you and give it try with these great instructions from healthylivingforyou.tumbler.com 

How to Squat
The Squat Setup

• Approach the rack with the bar at approximately mid-chest height.
• Move under the bar and place it on your back. Hold the bar in place with your hands.
• Stand with and even stance. Your feet should be shoulder width apart with your feet facing out at a 30 degree angle.
• Lift the bar out of the rack and take ONLY one step back. Take a big breath. Tense your entire body. Squat.

Squatting Down

• Start from the hips – Bend at your hips and sit back into the squat. Imagine you are sitting down on a seat. The hips joint should always bend before your knees.
• Check your knees – Keep your knees out. Your knee joints should be pointing in the same direction as your feet all the way down. If your knee buckle in it normally means that the weight is too heavy.
• Keep your weight back – Keep your weight distributed towards your heel.
• Go all the way down – You should always aim to squat to at least parallel. Meaning, your hip joint needs to be at least parallel with your knee joint. This is incredibly difficult to judge yourself, even with the aid of a mirror. Ask someone else to assess your depth either in the gym or by video taping.
• Think about squatting up - On the way down think about squatting up. This will help to prepare your brain and make the upward movement easier.

Squatting Up

• Bounce off the bottom – At the bottom position of the squat your hip muscles should be tight – storing energy. Use this energy to help you bounce out of the bottom of the squat. Ensure that you are bouncing off the hips – not the knees.
• Focus on your glutes – When powering up out of the squat concentrate on squeezing your glutes together.
• Drive your hips up – Most of the power for the squat comes from the hips. Drive the hips in an upward motion.

Racking the bar

• Step forward. Ensure that your bar is over the pins before lowering the weight.

Food!!!!

I am finding it hard to eat a mid-afternoon 'meal' that includes 6 oz or meat and a carb because I have a desk job, and for lunch I can leave and it's no problem whipping out that meat, but mid-afternoon, I'm still at a desk and whipping out 6oz of meat is pretty odd. 

So I normally try and make  meal with equivalent protein. 
Some examples of this would be: 

• a pita filled with 2 tbs of almond butter mixed with 1 tbs plain greek yogurt, and 1 tsp honey and half of a banana paired with lots of veggies. 

• 1/2 cup cottage cheese with lots of veggies and some rice cakes, 

• a protein shake with some rice cakes.

• 1 oz of Almonds and veggies

Any other ideas? I would love to hear them! 

I have been sticking to the no starchy carb for dinner and after though. So I'm proud of that. 

About to start the last week of phase 2: Week 8 and I know I've got this! 

LiveFit Phase 2 Week 6

 

This is the half way mark!

 6 Weeks DONE!

 6 Weeks to Go!

Other than that, honestly, not much. 

 I felt a little drag this week but I kept going. 

I will finish strong. 

The cardio became something I looked forward to and I'm feeling great body-wise. 

Body part of notice: My neck. 

Oddly enough I am gaining muscle there and I think it makes my face look leaner...

...if that is possible. 

Any-who,

Weight Lifting Tip: 
Less weights more reps vs heavier weight less reps.

•  Truthfully, they work hand in hand if combined in a proper sequence. I have read article after article where these two statements hash it out  ...."lift lighter for more reps for leaner muscle, no, lift heavier for less reps for lean muscle"; but really it's just working your muscle groups in a verity of sequence that will give you the ultimate lean muscles. 
• Don't be afraid to lift heavy, in fact it stimulates the muscles in a positive way. 
• With that said, don't over do it. Add a few lighter sets into your workout to work form, and keep your body from over exertion.  

Food Tip: 

More is better. 

• When I first started my weight loss journey I bought into the lie that I needed to eat less to weight less. It worked for awhile, but then I plateaued, then I had to do some crazy meal shake diet which was all just a temporary fix and I never felt right.  Thankfully,  my knowledge of healthy and wellness expanded and I learned that if I ate more, and more frequently while maintaining a healthy workout regimen I was actually feeling better and loosing weight and keeping it off.  This was huge for me because I LOVE FOOD. Seriously, I love it, which is 80% of the battle; luckily I learned out to use and eat it to help me get healthy. 

Think of it this way.

•  Food is fuel. Eat often--every 2-3 hours--and you're keeping a full tank, and your body is constantly  working to digest it into energy to keep you moving. Bingo! Weight loss, more efficient digestion, and a more satisfied you. 

• Eat more--instead of 3 big meals have 3 medium meals and 3 small meals--(notice I am not saying snacks, but meals) to supply your body with the proper nutrients and energy for those workouts you have planed. Our bodies need energy to burn energy so fuel up before and after those workouts, optimizing you body's use of food. 

Here's to 6 more weeks! 

Want to read more and see my progress? 
CLICK HERE and scroll down.  

LiveFit Phase 1 ULTIMATE Results

 

Wow. Wow. Wow. 

4 weeks CAN make a difference. 

First things first: 

PICTURES!!!!

Jamie, along with many health-nuts out there, are right,

 ABS ARE MADE IN THE KITCHEN. 

Seriously, we hardly did any abs workouts, but look at that definition!

And of course arms! We do a LOT of those so I'm glad to see some change!

YEAH PROTEIN! 

Now, actual measurements

Chest increased : 34 to 35in

Arms increase:  11.3 to 12in

Hips decrease: 37 to 36.5in

Waist decrease: 34 to 33.5 in

Thighs increase: 21.5 to 22in

Calves decrease: 15 to 14.7in

Forearm increase: 8 to 8.5 in

Shoulders increase 42 to 42.5in

I feel incredible. I am so excited to see what happens in phase 2!!! 

Want read more about the program and get some weight lifting and food tips?

 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}

Lemon Zucchini Chicken

I am not one who can have the same meals every single day.

 My husband sure can, but not me. 

I love variety, I love texture, I love taste, I LOVE FOOD. 

So this dish came out of my desire for a quick, protein packed lunch with a kick.


I really love the taste of lemon and chicken. One of my all time favorite Italian dishes is chicken piccata where it is infused with wine, lemon, and capers. 

However, this dish may not have battered chicken in a wine sauce but it does have quinoa--a new staple to my diet-- lemon, zucchini, and sauteed onions. 

So if your looking for a quick, clean eating, and filling dish give this a try 


Recipe adapted from The Gracious Pantry

Ingredients: 
5-6 oz chicken breast, cooked
1tbs  olive oil 
1/4 onion, chopped
2 tbs lemon juice 
1 zucchini, chopped 
1-2 tsp garlic powder
salt and pepper to taste 
1/4 quinoa, cooked

Directions: 

Heat a skillet with oil on medium heat. Add onion and saute for 2-3 min, until onions start to turn clear. Add in chopped Zucchini and cook for 1 min, until tender.
Add in chicken and stir in seasoning. 
Add lemon juice and let cook for 2 min until everything is well heated and juices are combined. 

Remove from heat. 
Scoop out lemon chicken mixture and top over a bed of quinoa. 

 

ENJOY!!!!

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.  

Chicken Stuffed Sweet Potato

 

This is seriously a 15 min meal. I was in a hurry to make a hearty meal before the gym and bam-wazam this was made. 

Now, you do have to prep the chicken beforehand or have a rotisserie on hand but seriously this is an under 30 min meal if you add that into the equation.

Double, triple, or quadruple to your families size needs but all you have to do is pop, slice, spread and a enjoy!


Ingredients: 
4 oz  chicken breast, cooked, shredded
1 medium sweet potato
1/4 tsp chili powder
1/4 tsp garlic powder
1/4 cup black beans, rinsed
salt and pepper to taste
greek yogurt for garnish

Directions: 
Wash/scrub sweet potato then puncture several times with a fork.
Microwave for 5 min. 
Then flip potato and microwave for another 5 min.
Toss shredded chicken and  black beans in spices
Carefully slice open potato --be careful of steam--and top potato with chicken mixture. 

Dollop with greek yogurt and serve with a side salad. 

ENJOY!!!!

 Nutritional Information 

1 stuffed potato

265 cal * 35 carbs * 3g of fat * 28g protein* 8g fiber 

LiveFit Phase1 Wk2

 

 

 

Week 2 done. 

Feeling awesome. 

Not going to lie, tired!

I literally had to take a power nap in the gym parking before going in... yes, I did that.

This week Jamie Eason's program has you work out 4 days and rest 3. She has them set up on a calendar to be back to back with 3 rest days but I found I like taking one of the three rest days during the week. 
This week I worked out Monday-Wednesday, Rested Thursday, Worked-out Friday, and  now off for 2 days. 
Perfect for me because we have a snow storm coming in just for the weekend so I can enjoy being off and not worrying about getting to the gym!


So what's happened so far to my body? 
I can eat lots of protein and not feel sick, I feel stronger--I upped my weights in a few areas, but most of all my stomach is tighter!


I have a soft tummy, not going to lie, but man this week I noticed it was pulling in and lookin' good.


Week weight lifting total: 28,398lbs!!!!
378 more than last week . yes. 

Weight lifting advice:  

• Form is everything. Take the time to learn the correct form and body posture to maximize your results. 
• Bodybuilding.com has a video for pretty much every workout out there. Educate yourself.

As for food this week: I've created some amazing, high protein salads!

I am working on post dedicated to my high protein creations that will include their ingredients so you can enjoy them as well. Keep posted!

For now, here is some food advice:

•  Find protein in other things besides meat: black beans, chickpeas, avocados, quinoa, greek yogurt, and cottage cheese just to name a few of my favorites; Have fun and be creative.

These will keep you full and add variety to your meals.

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

click here!

See you next week!

 

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:

  -->