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 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 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 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 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!