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! 

LiveFit 12 Week Challenge

 

 

I've been looking for a good challenge to do for quite a while.

After my weight loss challenge--the biggest, and forever ongoing life challenge yet,-- I challenged myself to not only complete a half marathon, but to not stop running no matter what time I got. 
Thank goodness for the training guide they gave us because guess what, I finished that baby, non-stop, in under 2 hours! 
WHOOP WHOOP! 

After that my challenge was to stay fit and healthy for my wedding, which I believe I did. :)

But since then, nothing really. Just healthy eating, and blogging. 

So now this. I am a huge fan of bodybuilding.com. They have tons of great resources for all body types and personal fitness goals--not just bulking up! 

I love their nutrition guides, recipe forums, and fitness programs.

So here I am. 

Day one of Phase one.

About the Program:  
Created by Jamie Eason

The program's focus: Healthy Muscle Building and Clean Eating.

For the muscle building she has you perform ~ 1hr to 1 1/2 hrs  worth of strength training exercises. To start, 3 sets and 12 reps of each workout; 60 sec rest between each one.  This fluctuates as you go through the  three phases, decreasing reps because you are increasing weights and you eventually add cardio.
Each day you focus on a different muscle group and build your up your strength. 

For me, since phase one has no cardio I think it will be the hardest. But that's the challenge, right?

Along with the workout  she provides you with a daily workout/weight lifting routine along with a meal guide: 6 meals a day (pretty normal for me!)  
I say guide because it truly is just a guide. She tells you to eat a certain amount of protein, starch, and veggies each meal but it's your choice of what to eat. 
She does provide a "approved" clean eating food list with the measurements of the the foods that you should choose from, but you have to know how to put meals together yourself-- A daunting task for many, a foodie adventure for me. 

I've decided for my own sanity, that I will do the workouts 100% but I will only use her meal plan as a guideline for my diet. I have been eating 1200 calories for so long it scares me to increase my calories but I will do so so that I can increase my muscle mass. So I've ventured between 1400-1500 calories daily, uping my protein intake from 65-70 to 100-120g and just hope it all works out. 

Either way I think this will be a great challenge. I want to focus on becoming a stronger woman, and if you've ever seen Jamie Eason-- Google image her---she is the girl to follow. 

I will be posting weekly and sometimes bi weekly about the program to keep my self accountable as well has a have an accurate log of my progress. 

If you are interested in the program or want to start yourself here is the link: 

http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html

12 weeks. Here we go! 

each post includes workout and eating tips

• LiveFit Phase1 Day 1
• LiveFit Phase 1 Week 1 Results
• LiveFit Phase 1 Week 2 Results
• LiveFit Phase 1 Week 3 Results 
• LiveFIt Phase 1 Week 4 Results 
• LiveFit PHASE 1 FINAL
• LiveFit Phase 2 Week 5 Results 
• LiveFit Phase 2 Week 6 Results 
• LiveFit Phase 2 Week 7 Results 
• LiveFit Phase 2 Week 8 Results
• LiveFit PHASE 2 FINAL 
• LiveFit Phase 3 FINAL (weeks 9-12 combined)