2.24.15 – Day 36

25 Feb

Day 36

Challenge WOD is up on the board at the gym. There are still a few of you going strong on this Challenge. I’m so proud of you guys!

Hope you guys are doing well with tracking your macronutrients. If you need help let me know! I’ve got it down to a science now.

Love you guys long time.

Log for today due Wednesday 9pm.

2.23.15 – Day 35

23 Feb

Day 35

MONDAY

Log for today due Tuesday 9pm.

2.22.15 – Day 34

23 Feb

Day 34

SUNDAY

Log for today due Tuesday 9pm.

2.17.15 – Day 29

18 Feb

Day 29

Lame post alert – I’ve been editing photos ALL day so my brain is fried and I want to get off the computer and take a shower seeing I have to get up in a few hours to coach.

AY YI YI!

So much work. I need some time to play!

Log for today due Wednesday 9pm.

2.16.15 – Day 28

17 Feb

Day 28

Cheers to another week of awesomeness! Less than a month left for this Challenge. Plus, the Open starts next week. Everyone is excited for that – myself included, even though it’s going to be bittersweet since I still can’t lift a damn weight. I miss lifting weights. So so much.

Maybe they’ll do 7 minutes of burpees again. Gosh I hope so.

New challenge WOD is up on the whiteboard. Short and sweet!

Log for today due Tuesday 9pm.

2.15.15 – Day 27

15 Feb

Day 27

Can you believe it’s almost been a month already?! Time flies when you’re having fun.

Hopefully you guys are all adjusting well to the increase in carbs and your “diet” in giving you more freedom with eating. The whole reason for phase 2 is to become more flexible with what you can eat in hopes that you get into a groove and stay with this long term.

If you have any questions about the new phase or the macros PLEASE talk to me at the gym!

Log for today due Monday 9pm.

2.14.15 – Day 26

15 Feb

Day 26

Happy steak & roses day! Hope you all had an awesome Valentine’s day full of love. And a little bit of chocolate.

Log for today due Monday 9pm.

2.13.15 – Day 25

15 Feb

Day 25

FRIDAY

Log for today due Monday 9pm.

2.12.15 – Day 24

13 Feb

Day 24

CHECK IN’S WITH ME TOMORROW! I’ll be at the 8:30am class too. Holla!

So the story I wanted to share seemed way funnier when I was originally going to write it. Good thing I didn’t make a big blog about it because you guys would have been like, ha ha in one of those – well this is awkward and my friend thinks they’re being funny so I don’t know what to say right now besides haha lol even though I am nowhere near laughing out loud – kind of way.

So Josh think’s I’m a lunatic but I’ve had a lot of stuff going on personally lately. My brain is having a hard time coping so I went to see a hypnotherapist. I like trying new things, and I can’t get my brain to shut the fuck up long enough to meditate, so it was my last resort at gaining some sort of sanity.

Now if you’ve never been hypnotized (which not many people have…) it’s not what you see on TV. I assumed I would be knocked out and she would be having me running around the room doing the Chicken Dance. SOOOO not the case. You know when you’re really tired and groggy right when you wake up? Your body doesn’t want to move yet, but you can hear everything that’s going on and respond if you want to? That’s what hypnosis really feels like.

So she takes me into hypnosis and is doing this babbling talk in the background with some zen music playing and she’s working me through opening different parts of my subconscious brain. “You don’t have to focus on what I’m saying, just relax and receive what your brain opens up to you”. I’m going to assume what I was seeing was similar to tripping on acid. The weirdest shit was popping up. Like I wish there would have been a TV screen that was recording this stuff. I can’t even explain where some it was coming from. There was 1 thing that was pretty distinct outside of seeing Josh floating around a lot on water that was actually blue play-doh. DONUTS. Not a variety of donuts, but a chocolate frosted cake donut with colorful sprinkles. I didn’t eat it – or get to touch it because I wasn’t in there for some reason…lame. But it kept reappearing – exploding into a million little bits – shapeshifting – it even turned into a donut snake at one point.

So I don’t just like donuts in my conscious state. My subconscious clearly loves them too. I am a fat kid at heart. I knew it!

Log for today due Friday 9pm.

2.11.15 – Day 23

12 Feb

Day 23

Ok so I was going to share a story, but we’re gonna do some more learning today instead. That’s better anyways. And you guys will want to read this one. It holds an awesome secret – MORE CARBS FOR YOU ALL!

Let’s talk fat loss & calories.

The calories you eat everyday are your “daily energy intake”. The calories your burn everyday are your “total daily energy expenditure”. If you eat more calories than you burn you will be in a surplus and gain weight. If you eat less calories than you burn you will be in a deficit and lose weight. The food list that I provided in the beginning of this Challenge makes it very difficult to get to a calorie surplus.

Last week when I met with you guys we talked about calories and fat a bit. As I explained then, I urge all of you to try tracking your food – use an app like MyFitnessPal to make your life easy. Now, I am not saying you need to track and log your food for the rest of your life. Just try it for a week or two. If you eat fairly similar day to day, you will know a roundabout number for your calories and won’t have to keep tracking everyday.

If you successfully eat less calories than you burn you will lose weight. Want some proof? DIG IN.

Now, this Challege is called SHREDfest. We’re not really concerned much with losing weight. We are concerned with losing fat. This is a little more difficult than just restricting calories. The makeup of your meals, in combination with your workouts will favor in losing less muscle and more fat as your weight drops. None of us want to lose muscle, so keeping it is important.

I know I have stressed the importance of hitting all 3 of your macros (macronutrients) with your meals. Your 3 macros are Protein, Carbs, and Fat. Protein & Carbs are worth 4 calories per every gram, and Fat is worth 9 calories per every gram. Beyond working towards our “daily energy intake”, these macros help different functions in your body.

PROTEIN breaks down into amino acids. Protein will help retain your lean muscle mass on a diet. As we are doing, you should be shooting for 0.8-1g per pound of body weight. EAT YOUR PROTEIN!

CARBS are your source of energy. Your brain needs carbs and so do your muscles. Your muscles store carbs as glycogen. Your muscles need this glycogen when you exercise. AKA – if you aren’t eating enough carbs your workouts are going to suck.

FAT moves fat soluble vitamins throughout your body, helps produce hormones, and is needed to build up your cell walls. Most of us have plenty of fat (fluff) on our body to spare. That’s what we’re all trying to get rid of here and what we want to use for fuel (other than during exercise).

So here’s where you need to do some digging on your own. The number of calories that you need for fat loss varies from person to person. It depends on your current weight, height, age, activity level, gender, etc. To calculate yours CLICK HERE.

As we talked about going into this Challenge, we are working in 2 phases. What we want to do from here on out is try to specifically hit those numbers instead of just eating to eat.

  • Try keeping your fat intake a bit lower on days you workout. This should keep your calories ~200 lower than usual.
  • Eat less carbs on days you don’t workout hard. We’ve been doing this already so that should be easy. Take 100-200g of carbs off of your recommended number from the calculator. Stay low carb.
  • Keep rocking the protein & green (fibrous) veggies and fibrous fruit. Especially on days when you don’t workout.

So what do you need to get out of this? We keep our insulin levels low during the day to burn fat. This is also why we fast. We keep our insulin high during/after a workout to burn carbs and help our muscles out.

SO YOU GUYS ARE ALLOWED MORE THAN 30 GRAMS OF CARBS FROM HERE ON OUT. 
BUT
YOU NEED TO STICK WITH THE GUIDANCE ABOVE. IF YOU DON’T WORKOUT HARD (WITH WEIGHTS) TAKE CARBS OFF YOUR DAILY NUMBER!

Log for today due Thursday 9pm.