What's being a Woman got to do with working out???

As you know, I have had to battle with Hormones and being super sensitive to them, as well as water retention. I decided to some research about it maybe having to do with “Being a Woman”, and how that maybe affects the way we need to work out. I found this great site that seemed to explain things in a way that makes sense.

It divides the month into two sections Day 1- Day 14 and Day 15- Day 28. With each section (they are called Follicular and Luteal, in that order) there need to be different eating habits and work out routines.  Day 1 is the start of the Follicular Phase, or “Time of the month” and thus your body does better with muscle building and fat burning. The Second Section, which is Day 15- 28^th and the Luteal stage, Start when you “ovulate” until, well, Day 1 and is more of a “sugar burning” stage due to Progesterone being more present.  Read the Two articles HERE and HERE, but I did take the snap shot of the “main” bullet points for you underneath this. The first part is a diet and training schedule and the second is a more informed Training schedule. I added a picture of what my September Calendar looks like so far ;)

So the training and diet schedule may look something like this:

Follicular phase:

·         3 Times weekly full body weight training.

·         3 Times weekly long-duration moderate intensity training.

·         Normal calorie and carbohydrate intake at most meals with most timed after exercise to enhance training adaptations and muscle growth.

Luteal Phase:

·         3-5 times weekly short duration high intensity metabolic conditioning, HIIT, and sprint training.

·         Normal calorie intake with carbohydrate kept low, using exercise to create the correct hormonal environment and caloric deficit to burn fat and minimize any muscle loss.

·         Plenty of relaxing restorative exercise like leisure walking, sauna, tai chi, etc.

Protocol Overview

So the female phase training protocol looks like this:

·                     Follicular phase (Days 1-14): 30:40:30 macronutrient intake (carbs:protein:fat). 3 times weekly full body traditional weight training (squat, bench press, back row, shoulder press), 4 sets of 10 using a 8-12 rep max. 5 days per week steady state moderate intensity cardio (40-60 minutes).

·                     Luteal phase (Days 14-28): 20:40:40 or 10:45:45 macronutrient intake (carbs:protein:fat). 4-5 days per week metabolic conditioning (mixed weight & cardio interval training). Daily leisure walking (as much as able)

·                     Repeat next month

• The follicular phase is shown to be a more anabolic time overall allowing women to engage in more cardio based exercise with less chance of losing muscle as well as derive enhanced lean tissue gains from weight training.
• The luteal phase is more of a catabolic time for muscle tissue making long-duration cardio less beneficial and higher protein diets more prudent. There is some evidence the luteal phase has a greater EPOC and afterburn effect associated with it.

I am going to try it for a month and see if it makes a difference, and if it helps with my weight loss. I mean the concept makes sense, so why not? I have to work out anyway lol!

OH! On a side-note!!! I have a metabolic problem that we have been trying to figure out, and I was NEVER able to get my average heart rate up above 130, even when running! WELL yesterday  was able to!!! OMG my average was 141!!! I felt so good, so that means my thyroid meds must be doing the trick! 

Jenn's Favorite Things......

 Oprah has a "Favorite Things" list, so I figured I could as well! No you are not getting a car or a Humpback Whale..........

So I told myself I would give it a month of taking my thyroid pills and getting used to them first before trying anything crazy to help me loose weight. The month is up and I have some exciting things that I have been doing. 

First, I want to thank Instagram (even though my husband might say otherwise since I have been on there so much) for letting me stalk, follow and “research” some awesome ideas during that month hiatus. I have found so much inspiration through that site, along with Pinterest! (if you want to follow me   and the people I follow click on the links on the side)  She might not know it, but my friend Gigi’s advice all those years ago still resonates with me today and when I do my meal planning I think of her, because she gave me great food advise and told me that planning was the best thing to keep me in check. She also have me YUNS of work out advice that I will be implementing as well. The best part about her is that she is also a beauty blogger (besides the best hair/makeup/clothes stylist in the world) ! Read her Beauty blog HERE and her professional website HERE!

Secondly, here are some of the staple items I am using right now to help me lose weight, get in shape and stay on track!

•        I got myself one of these bad boys!

 I LOVE my 6 Pack Bag!! Do you see how much stuff fits in there??? I am trying to figure out how I can use this as a purse as well lol, so I am not lugging so much around to work. You can get your very own HERE! Look for coupon codes like on Retailmenot.com, because I found one there for 15% off, which saves you pretty much the shipping. 

•      Yes I take all of these pills a day!

   The breakdown will be from top left to bottom right….

•     Folic Acid –So many beniefits some are Muscular degeneration, helps prevent cervical cancer         and heart disease, helps with anemia, muscle pain, sleep problems etc.
•     Spirulina - (which is in a bag because it smells like fish pond water)- too many to list, google it lol 
•     CLA- some benefits are reduction of body fat, stomach fat loss, cancer, obesity, Increase                metabolic rate, especially helps people who are HypoThyroid
•     Calcium - I was low so I am taking more
•     More CLA
•     Gum….. for hunger lol
•     5000 iu’s of Vitamin D- so important for everything

•      Here is a sample of my meal planning!

 Its pretty simple for now, because I am working on the basics of eating clean.  Lean protein,  veggies and a carb 3 times a day. I also eat a QuestBar for breakfast! This is something else Gigi advised me on. I HATE breakfast and need to eat something to start my day, so I eat half of one in the morning and then have been eating the other half after working out. Seems to be doing pretty well! They are so good, especially in the microwave for 10-20 seconds.

• Joined the GYM!
•       So I have a new JOB!!!! Yay! I am going to be so much happier now, because not only is it 5 min from work, but the people are nice and the employee benefits are awesome.  They give you a stipend of 60$ a month on a gym membership! Awesome, Right? So Rob and I signed up at MountainSide Fitness and really the only out of pocket we will have is the kids drop off, which is peanuts. It has been so nice going to the gym and having ZERO excuse to workout. I forgot how good it feels just to at least do 30 min or cardio without a two year old running around like crazy!

• WATER!

      I HATE water, or having to drink it I should say. However, I have decided I have no other choice since it is part of losing weight and flushing out your system. I have a water retention problem that is pretty bad, and I know that ironically drinking more water helps get rid of the excess bloat. Yuck! But I will do it! That’s all I have to say about that! In the picture are two of my favorite things: Jillian Michaels and an electric Espresso Machine! I mean who DOESN’t have one!

       That is it for now! I am working on another post that has to do with skin care (the moms might like this one.... or anyone that is losing a lot of weight)

       x.o.x.o jenn

Put The Lime in the COCONUT: GREAT FAT!

I am obsessed with Coconut Chips from Trader Joe’s!  I am determined to make them myself! Its crazy how many people are afraid of “fat” and stay away from it. If there is anything I have learned is that, SUGAR is the evil and that is what is making people FAT! FAT is NOT making people FAT! That Fat-free dressing is bad, because of all of the preservatives and other crap they put in it! We do not have any salad dressing in my house, because I use good ole olive Oil and vinegar or Balsamic. It tastes much better anyway.

Anyway, back to Coconut! It is a GREAT fat! And these chips from Trader Joe’s have infiltrated my house. Lena loves chips, as in like potato, but I tricked her and told her that I was giving her chips and she ate these and LOVED them! They really do satisfy the “crunch” you look for in a chip and the light (and I mean super light) salt taste is just enough. I put some INFO on here so you know what is up and how it can make you feel better. The bag only costs 1.99 and so worth it, and one bag lasts like 2 days.

Medium Chain Fatty Acids

One cup of raw coconut meat contains 283 calories, most of which come from its 26.8 g of fat. While most plant foods contain very little saturated fat, coconut meat contains a large amount, with 23.8 g per cup. However, unlike other saturated fats, which are long chain fatty acids, most of the fat in coconut is a medium chain fatty acid. Medium chain fatty acids are broken down much faster than long chain fatty acids, so they do not contribute to high cholesterol, as long chain fatty acids do. In fact, according to "The Philippine Journal of Cardiology", the fat in coconut may possibly help to lower bad cholesterol levels and increase good cholesterol levels. Despite these possible benefits, if you have high cholesterol or heart disease, you should check with your physician before consuming coconut meat or any other food high in fat.

Fiber

Coconut meat is high in fiber, with one cup containing 7.2 g, which is more than 20 percent of the recommended daily amount for most adults. Fiber assists in the digestion process by adding bulk to the stool, which helps to move food through the digestive tract. Fiber can also help you feel full, which is important if you are trying to eat less to lose weight. The Center for Nutrition Policy and Promotion recommends consuming 14 g of fiber per every 1,000 calories consumed, which means most children need 17 to 25 g per day and most adults need 25 to 36 g per day.

Manganese

Coconut meat is high in the trace mineral manganese, with one cup providing 67 percent of the recommended daily amount for women and 52 percent for men. Manganese helps you metabolize both fat and protein. It also supports both the immune and nervous systems and promotes stable blood sugar levels. Manganese also helps your body use other nutrients such as iron, thiamine and vitamin E.

Potassium and Copper

Coconut meat provides a significant amount of two other minerals: potassium and copper. One cup provides 14 percent of the recommended amount of potassium and 39 percent of copper. Potassium, along with sodium, is essential for proper fluid balance within your cells. It is also necessary for proper heart function and muscle growth. Copper is important for the production of red blood cells and assists with your sense of taste.

Mulligan ….. for the last 30 days

I feel like these last t30 days have been a total disaster, and there was nothing I could do to stop it. I was sick the whole month of February, Lena was getting all of her 2 year molars in at once, and to really top it off, we thought we had to put Lexi (one of our amazing dogs) down yesterday. It has been a roller-caster of emotions and so many times I just wanted this nightmare to just stop. A lot of other things just kept pilling up and adding to the stress, but those were the sprinkles on the Sunday.  So many times I just wanted to throw in the Towel and say “eff it” and wanted to just run away. I know everyone gets those moments, especially when you are sleep deprived and are not happy the way your life is going.

It started a few days before my birthday, when Lexi just started looking down and stopped eating. At first it was just the dry food and cookies, but then it became the wet food and eventually chicken breast. It has been like this the last 3 weeks. My dog lost 11 pounds in 5 days one week. We had been taking her to the vet twice a week to figure out what was wrong, and she got diagnosed with a Thyroid issue, low grade Valley Fever and some bacterial thing. Well the eating did not come back. Yesterday I took her to the vet because she didn’t even want to walk and was so weak, I was fully thinking we would have to put her down. The doctor toyed with the Idea as well, but first wanted to do an ultrasound. The ultrasound showed what could either be a bleeding ulcer or stomach cancer. Right now we are hoping for the Ulcer and are treating her for it. The thing that gets me is that if she has stomach cancer it would be the EXACT same my dad had, and died from. I just want my little big Lexi to get better and be happy again, she is after all our “muffin”.

With all the sickness, stress, sleepless nights (thanks Lena ;)) I have found ZERO motivation to workout or lose weight. Actually I gained like 2 pounds, and I know it is all stress and water related. This week I will get back on the bandwagon and work out, especially since I just signed Rob and myself up for Pat’s Run!

The next 30 days, I promise to make them better and not get so down and really work on the life we deserve and not create. 

Last part of the crazy 2 weeks!

1. 5k
2. Trip

3. Sickness

4. Weight loss!

So as I sit here eating some form of cookie dough blast 2.0 ice cream, I have some exciting news. No I am not one of the 1000 people that seem to be pregnant, so get rid of that idea right now! My news is way better, for me at least! Over the past month or during all of January I have lost 10 pounds! 10 pounds! Super exciting!

No crash dieting or diet pills, just good old fashion eating better, working out and trying to be healthier. I really want to loose like 80 more, yeah I know 80lbs sounds huge, but I would also me happy with 50 or 60! I think I might keep a little ticker on the side to keep myself accountable. 

Something I am going to change a little, is my commitment to MyFitness Pal. I really need to get better about tracking my food, because so many times I wake up thinking “why has the scale not moved? I didn’t eat anything today that was bad or crazy?!” I have to remember that even “healthy” eating has calories. I have to remind myself it is al relative. To be honest I have been eating a lot of ice cream lately with rob at night and that totally has to stop. Yikes! Also, when I get enough courage I will post my starting weight, current and goal weight. I mean no one reads this thing anyway, but I am still a little hesitant.

That treadmill is also calling my name, but I really have been to weak and sick to use it. =(  I am going to try this weekend! I have a lot of things going on this weekend, so I hope I can get that done.

Alright guys have a good night!

Change my Hunger

Day 1

I know, I know it is totally cliché to start a new regimen on New Years, but what if I start (or started) a few days before? It would not seem to be considered a “New Years” Resolution, but maybe more of a “New Life Resolution”! That is what I am trying to create, a new me. I have made some little changes here and there, like:

 I started running a little because I signed up for the Color Run on Jan. 6^th. I have never run a 5 K, and figured “Why Not?”

I started eating a little better by taking my lunch to work every day and separating them into portions

These are all fine and dandy, but it wasn’t until my brother and his girlfriend really started making little hints to me about my weight. I know it is out of control and I have gained so much. I am really unhappy and stress so much about it. I have health issues and I am sure that if I really stuck to it they would go away. Not only that, but my relationship with my husband, attitude about work, love for my daughter and how I feel about myself would all increase exponentially.

My brother Mark saw the movie “Fat, sick and almost dead”, and whoever has not seen it, I highly recommend watching it. I saw it last year and tried the whole juicing thing, and was starving! I have tried so many “fad” diets and end up starving. Mark telling me to just juice and lose the weight was a hint that he wants me to be healthier. I don’t want to starve, I want to eat like a normal person and be healthy. Don’t get me wrong, I don’t over eat by any means, I actually eat small portions, but it’s what I eat which is the problem. I cook a lot and love it, but I need to be better about what I cook with.

So I did some research and look for some documentaries about food and the food industry, and I found an amazing movie called Hungry forChange, Directed my Jaime Oliver, the British Chef that cooks really fresh! It was amazing to see how much crap is in food and how it affects us! Everyone needs to see this movie and buy the book like I did!

So instead of going all hard core, like only juicing or only shakes, I have decided to just live healthy and use a lot of the told from the movie by juicing and eating 80% raw foods. The reason I say 80% is because things like Milk (which is important for my 1.5 year old) and some foods still have additives. I am going to drink a really healthy shake (Almased) and juice and eat fruit during the day, and eat dinner with my family. The Dinner will be lean meat with veggies and fruit.

I started a few days ago and it is going great! Lena even drinks the freshly juiced apple juice! In order not to make this the biggest blog post ever, I will divide some of all my changes over the next few posts =) that way there is something to read!