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! 

Cheat Meals.... More like HELL Meals....

Why are they called cheat meals??? They are not a “treat” or a “delight” for that matter! They are effing torture! This is the first time I have really and I mean REALLY stuck to a healthy diet of no crap and or processed foods (ones that I can control).

Last night I decided that I was going to “treat” myself to what Lena and rob were having- French fries! My absolute FAVORITE… not so much anymore.  Everyone has seen those “food baby” pictures, and if you haven’t Google them, its gross. I didn’t think I would get one from only after a week of eating healthy, but boy was I wrong. I have never had so much pain in my stomach! My stomach was so hard and I felt like I could not move. When I laid down it was worse and it was so uncomfortable. I decided to maybe help it out that I would try and drink a glass of water to maybe help, IDK I was in a panic.

This morning I felt better, but I am for SURE not going to do that again until I am ready for the consequences! 

EEEWWWW what is that?? Is that my skin?

Skin!

Yeah so obviously jo-jo dieting didn’t help, but neither did giving birth to the 22 inch, 9.2 Pound baby that was the size of a three month old, and whose head circumference was 15 inches (thus she never dropped).  So, I am working on fixing this issue while I am losing weight. There are three things I am doing to help with my obsession of getting myself back in primo shape before we even think about having another one. (Also, I KNOW I AM NOT THE ONLY MOM THAT FEELS THIS WAY) 

ONE is Dry Brushing

This is something my German Oma always swore by! “Jennifer you should be doing this because it helps with tightening skin and circulation and cellulite” Obviously she was speaking German and it really did not resonate to a 12 year old. However the retired nurse was 100% right!

Get yourself a dry brush and start doing this IMMEDIATELY! I looked online and they ran for around 8-19 dollars, until I had the genius idea to check ROSS! They have everything random! Sure as shit, they had one left for 2.99$!!! AWESOME!

The way you dry brush is also important. You are gonna want to start at your ankles and in round circular motions work your way up. Be warned, it does not feel good, nor should it. You are rubbing off dead skin and circulating blood in your body. When has beauty every = no pain??  I hope this goes unsaid, but just in case, YOU HAVE TO BE DRY, the brush does not get wet!

Do this 2-3 times a day if you like….. shower afterwards.

Then do number TWO

Body scrub!

I made my own last night and I must tell you it was fantastic! My skin is super smooth and feels so much better. The Dry brushing helped for sure.

I made my scrub out of Coconut Oil because of its amazing benefits (to see them and its uses check out Gigi’s Beauty blog HERE) and EPSOM Salt.  Underneath is the link, but there are so many besides for health.

USE A SEPERATE DRY BRUSH!!

EPSOM SALT USES: BEAUTY

Exfoliate dead skin - In the shower or bath, mix a handful of Epsom salt with a tablespoon of bath or olive oil and rub all over your wet skin to exfoliate and soften. Rinse thoroughly.

Exfoliating face cleanser - To clean your face and exfoliate skin at the same time, mix a half-teaspoon of Epsom salt with your regular cleansing cream. Gently massage into skin and rinse with cold water.

Dislodge blackheads - Add a teaspoon of Epsom salt and 3 drops iodine into a half cup of boiling water. Apply this mixture to the blackheads with a cotton ball.

Remove foot odor - Mix a half cup of Epsom salt in warm water and soak your feet for 10 minutes to remove bad odor, sooth achy feet, and soften rough skin.

Remove hairspray - Combine 1 gallon of water, 1 cup of lemon juice, and 1 cup Epsom salt. Cover the mixture and let set for 24 hours. The next day, pour the mixture into your dry hair and leave on for 20 minutes before shampooing as normal.

Hair volumizer - Combine equal parts deep conditioner and Epsom salt and warm in a pan. Work the warm mixture through your hair and leave on for 20 minutes. Rinse thoroughly.

Helps muscles and nerves function properly

Studies show that Epsom salt can help regulate electrolytes in your body, ensuring proper functioning of the muscles, nerves and enzymes. Magnesium is also known to be critical in the proper use of calcium, which serves as a main conductor of the electric impulses in your body.

Eliminates toxins from the body

The sulfates in Epsom salt help flush toxins and heavy metals from the cells, easing muscle pain and helping the body to eliminate harmful substances. Your skin is a highly porous membrane and adding the right minerals to your bathwater triggers a process called reverse osmosis, which actually pulls salt out of your body, and harmful toxins along with it. For a detoxifying bath, at least once weekly add two cups of our Ultra Epsom Salt to the water in a bathtub and soak for 10 minutes.

More Info…..

How to make it?

Get an airtight container that you can keep in the shower, and that way its handy.

Take your Course Sea Salt and mix your Oil in at a 2:1 ratio.  For example I mixed 2 cups Salt with 1 cup of Coconut Oil. You can add some essential oils if you want to add a fragrance to it, but I just left mine plane. Good ones would be lavender, peppermint or even coconut if you like the beachy tan smell.

Scoop a little out and start massaging it into your skin like you did with the dry brush, be careful because the floor of your shower is going to be oily and you could slip! Which would not be pretty….. no! No one want to see that!

Then rinse in the shower! It is so moisturizing! You will  LOVE it!

Ok the THIRD is sure CHEESY!

But super awesome! It was also a ROSS find and a last minute idea! You have all been awake at like 2 A.M and seen the stupid adds for THESE:

Well I used it at the gym and HOLY CRAP! I was sweating like crazy and it seemed to do the trick! I know its all water and stuff, but why not heat up that zone while I am on the machines right?? I am going to keep using this bad boy! Hey for 6.99$ that’s 10$ less than spanks lol!

x.o.x.o jenn

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

Finally an answer!

     

DAYS LEFT 455

       The craziest thing happened on the way to Rome….. just kidding. The craziest thing happened with me. So, I have had all of these problems since like forever and especially since Lena has been born. Heart problems, cant lose weight problems, fluid in brain problems, water retention problems etc. If you look them up in WebMD I am either pregnant or have Stage 4 Cancer. I am an episode of House, truly. My friends laugh about it! However for 2 years I have been going to different doctors and have been trying to figure out what is going on, they send me to more doctors, who all say “are you sure you don’t have a thyroid problem?”, then they test for it, and say “no, your levels are fine!”

        So finally long story short after having a neurologist, kidney specialist, cardiologist, countless blood draws and finally one of my doctors NP’s read my Thyroid number right and diagnosed me with hypothyroidism. Finally! Let me tell you, all of my symptoms, except for raging headaches have gone away literally the second day I took the medicine! I am so excited to feel normal, and I have been sleeping like a baby! I feel so good, and have so much energy. I started working out again and logging my food. Hopefully this will finally all create a more positive situation. Wish me luck!!

The Workout: 12 Common Exercises

488 Days left

So I saw this, I believe on Yahoo! the other day, and I was thinking about giving it a try. I just don't know if I will do it in the A.M or in the P.M before bed.  I figured that in the A.M it might give a little boost, but I really want to try and workout again, so I might do it at night, since it is not to crazy. Either way  I want to commit to 30 days of this little workout. 

The Workout: 12 Common Exercises

The following set of exercises to be done in about seven minutes with only 10 seconds of rest between each exercise. Each exercise should be done for about 30 seconds.

The 12 exercises should be done in the following order:

·         Jumping jacks
·         Wall sits
·         Push-ups
·         Abdominal crunches
·         Step-ups onto a chair
·         Squats
·         Triceps dips on a chair
·         Planks
·         High knees/running in place
·         Lunges
·         Push-ups and rotations
·         Side planks

Positivity all the Way around!

493 Days Left!

Sorry that I have been silent the last couple of days. Literally since I posted the “I give myself 500 days” comment, that same day Rob got some awesome news and I got some two days later. We (well I can’t) can’t really talk about it, because of certain reasons but, hopefully if I keep my fingers crossed there will be some major changes next month!

Another positive that happened today was that my old manager told me she could tell I was losing weight. I was super happy because I am super bloated and de not feel well. Trying to see the positives can be a hard thing to do, especially when you don’t always feel good about yourself. I did do a little self tanning for the first time in YEARS with tanning lotion (melanoma approved lol). So that makes me feel good. I like looking a little tan!

I am super tired, because Lena has decided that she is going to continue this phase of waking up in the middle of the night (waaayyyy less now since we got her the twin bed) and want us to cuddle with her. She is going to really hate me this weekend since I have 4 days off and we are doing the following: 1.Potty Training and 2. Sleeping in our own bed no matter what!

Hopefully it will go well! 

My Little Lena! 

500 Days - and an Update!

500 Days- that how many days I give myself to reach my Goal! It seemed like a good round number and about a year and a half. Which is kind of when we wanted to get pregnant again, or try. I might not blog everyday, but I will try and work on it everyday that’s for sure!

I know I have not blogged lately, and I do feel bad that I have not been writing lately. A lot has been going on in my life that I didn’t know if I wanted to share ore not. I walked a 5K with my friend Liz this weekend, and was telling her everything that was going on, and she suggested I share as a therapeutic situation as well as something to read and maybe learn from. So here it goes… again.

The last 4 months or so I have not been feeling well and in a real funk, have been working out regularly and eating very well. I was retaining 6-7 pounds of water weight on any given day, which was so uncomfortable and I could tell it was happening. My lips were swollen and I started having anxiety attacks with heart pain. It felt like a 5 year old was sitting on my chest and all I wanted to do was rip my clothes off. I would cry, yell (imagine your husband and daughter having to watch), I would have to leave places or rooms or anywhere I was and go somewhere I felt ok. I went to the doctor and he said I should take the anxiety meds, which ended up making me tired and not making the pain or swelling go away.  I went back, he then ordered a kidney check, or was it my neurologist that did….eh I cant remember, my Kidneys are great. (that’s a plus right?) Well mister Kidney Doctor said that he thinks it is my heart. Excuse me? yes. My heart, doesn't know what, but could be heart.  He thinks that because my heart rate is super low and normal blood pressure is 80/45 (they triple checked since I am over weight and joked they thought my heart and arm fell asleep), that I am retaining water , which is probably also around my heart and thus causing part of the attacks. Sweet! So then my doctor made a call to the cardiologist, who pretty much said the same things and scheduled another appointment for  a stress test and Echo-cardiogram and some other crap.  Ironically they said it is not my weight or eating habits, because I showed her my log and she saw my weight fluctuations, and was not happy. She said otherwise I am super healthy and hopefully it will just be a metabolic issue, and maybe upping my diuretic dosage I am already taking.  Fingers crossed x (those are two fingers)

People who really know me know I tend to over exaggerate or under exaggerate to deflect issues or what is really going on, but I can assure you I have been in pain. Just not saying anything, Rob has known, some people have been supportive some people have rolled their eyes, whatever. All I know is that I am 29 years old and I am scared and have a little girl to be around for. So I will try and use this as an outlet.

I am glad Liz talked me into it, especially after what happened. The 5k I mentioned…. Well we started running and .25 into it I started getting pain and burning in my heart and lungs and started having blood come up ¾ of the whole 5k. She is awesome because she walked it with me. It was amazing having her there as support and not feeling awkward and someone to talk to. I just kept spitting up or swallowing that crap, it was an amazing taste as you can imagine. It still hurts and I still don’t feel well, so I am glad I am going next week.

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.

Fuel the Hatred

Meh. Pretty much sums up today. I am so tired and just really out of if. I really could use a long vacation or a hot bath , by myself. It the little things in life you forget to appreciate in life before you have children. I wanted to take a bath last night and just relax, but a 22 month old does not understand “mama needs alone time”, no she proceeds to strip down and get in.  ugh… I just want a bath. Oh well.

So in my new Fitness Magazine, with Jillian Michaels on the cover, there was this great 45 min walker/fat burn workout. I could def do it, because the speeds are manageable, but the 45 min is not just right now. I can commit to 30 min max at night, so I calculated the difference in the minutes and broke it down, then multiplied the remaining minutes and calculated the average between them: ET VOILA! I broke it down to 30 min! NERD ALERT! God I felt like my brother for a second!  Anyway so here is the picture for all you fat burning fools! Wanna do it with me?

I am still going to do the Jillian Michaels’ Get Ripped in 30 (RIP30)… umm I am starting to see a trend….She is pretty hot. Anyway, I was looking through old pictures of me in college and I started getting sad! WHAT THE HELL DID I DO TO MYSELF?

I legitimately hate myself. And at this point it is a good thing! Because like Fat Amy from Pitch Perfect (Favorite Movie), I am going to keep something behind my ear to “fuel the hatred” . JK well I will keep a picture everywhere! Ugh I just want to be pretty again, and healthy. Even if I don’t get to that weight! I did some pretty dangerous stuff to get that thin and stay that thin. (like not eating at all, rice and just Gatorade just to name a few) I am going to motivate myself with the people around me like,  by big Sis (from Chio) Kell! She has always been fit and really has been pushing herself, and I want to be like that. I am trying so hard not to get discouraged, but sometimes it just sucks. 

Neon Anyone??

So I am pretty excited. I committed to run with an old sorority sister in the Neon Run on May 11^th at the Salt River Talking Stick Fields. This is exciting two fold because 1. This would be the first time running/slothing without Rob and 2. I haven’t seen her in like 10 years! So that’s super fun! I follow her two blogs (1. and 2.) and she is pretty awesome and has really changed her whole body and attitude, all while keeping it real!  She like me is married and also has a almost two year old, named Emma. (Lena and Emma are only a month apart) So I am pretty nervous! I hope she will have fun, and I plan on making a it a goal to run the whole thing.

I have a couple of health things going on, that I am putting at the back of my mind until I actually get results, but I hope it gets better. Soon! They have kind of really demotivated me from how I was doing, and even my co-works have noticed me “stress” eating, which I am apparently a huge fan of. Lisa said she will take sneaky pics everyday and show me weekly PowerPoint presentations to disgust me and tell me I suck.  The health issues suck as well as some work stuff that I really cannot take anymore, but have to power through.

I have decided to do two a day workouts. Yeah, that’s right TWO-A-DAY’s. I am going to do Jillian Michaels Ripped in 30 in the AM with Robbie Rob (yeah babe get ready) and then while he gives Lena a bath at night do a quick 25 min session with the Treadmill, or they can both watch, that way we can watch Whitney (that is why I said 25 min, because that’s Hulu time).

This day has really been dragging, and I am not the only one who thinks so. I need to go shopping tonight due to family coming over for dinner tomorrow.

OH and PS. My brother is now DIV 2National NCAA champion of the 1000m freestyle! Pretty kick to the ASS! So proud of that little shit! 

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!