Category Archives: Health

Goals for This Week and General Musings

Goals for the Week
1. Fasted Cardio everyday for at least 30 minutes.
2. Keep my carbs under 150 grams everyday and protein over 125.
3. Do 2 random acts of kindness for strangers
4. Lift HEAVY ( I have been a baby bitch lately)
5. Clean my house and car out ( that’s sad I have to put this on here but I get so tired after work and training that I just say fuck it).
6. Walk my dog every day and start doing training with her a little each day (same reason as above, then maybe just maybe she will stop chewing on my stuff)
7. Wake up by 6am each day and go to bed by 11.
8. Burn at least 800 calories each day
9. Put some effort into my look everyday. I always look like crap and as a pretty girl, who is in a sorority and works in customer service, this is unacceptable. Gosh.

General Musings
How can I combine all of my talents into something lucrative?
Will I be ready for this contest?
Why am I so lazy?
Where is my Prince Charming?

Bikini Competition GroupMe

For my ladies who are new to bikini competing and would like to build a network, I created a groupme im chat for us to chat in. Join me! It’s an app that’s both on droid and iPhone.

https://groupme.com/join_group/4459300/3YJ9u2?source=Copy

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Motivation Monday: My first NPC Competition

I attended my first NPC Figure Competitions on Friday. I was getting really discouraged about competing and it being my first time and all. I really needed this.

Things I Learned:

  • A lot of people lose weight the unhealthy way, they have a dull look to them. I don’t want to be like this, I want to still have a glow.
  • TAN TAN TAN is a must, and it has to be right. I saw a lot of orange people.
  • Have a cute suit. I saw a lot of pretty ones.
  • The girls are soooooo thin. I’m pretty sure I won’t place in my first competition, but I’m doing it for the experience anyway.
  • The competitions are LONG! It was supposed to start at 7:30, it actually started closer to 8:30. I was there until 11 and I didn’t even make it through the whole pre-judging.
  • Personality and stage presence is everything. The people who stood out were attractive, had nice bodies, and flirted with the judges and audience.

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8 Weeks Out: Progress

I’m posting pictures of me at 12 weeks out vs now. I am not weighing myself again until I’m at 6 weeks out. The six week 6 week make will help me determine if I actually feel ready to go on stage in July. From now on I am really cleaning up my diet, no junk, high protein, lower carbs. My goal is fat loss with muscle building. It’s time to go to work!!!!

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These are my confessions part 1.

1. I’m stressed. I’m not losing weight, I’m not motivated to workout, and there are other things I’m thinking about.
2. I need to get focused.
3. I’m tired
4. I’m being whiny
5. I need a fitness friends circle. I don’t have anyone nearby that has the same goals in mind and it kinda sucks. Sure, I have some support, but most ppl just look at me like I’m crazy.
6. I’m confused about my macros
7. I don’t know if I want it bad enough.
8. Any bikini girls out there who aren’t instagram stars, that just wanna build a network? Hit me up. Lol
I’m 9 weeks out btw.

The Under Armour What’s Beautiful Campaign

I am really excited to be apart of this movement. I am all about empowering women and fitness and this ties in both in a really cool and major way.

Join here! : http://bit.ly/ffwhatsbeautifultracking

The description:

Declare a goal. Then show us how it’s done.

Together we’re redefining the female athlete by setting epic goals and pushing past where we’ve ever been and where we thought we could go. Join us. Set your own personal goal. Then document your journey by posting videos and photos that tell your story from start to victory.

We’ll continuously post challenges for you. But that’s just the beginning. Show us your journey. Show us what makes your story the one that stands out from the rest. If you meet your goal, set a new one. Make it even bigger. Prove to everyone, and  yourself, that you have more than what it takes.

The Competition.

Every week we’ll give away Under Armour Swag Bags full of gear to women who are seriously getting it. We’ll also feature profiles on our home page and in the “Top Performers” section of women who are really setting an example for all of us.

After 8 weeks, we’ll announce the 10 finalists who’ve documented the most impressive, motivated, monumental stories.

Winners will be announced mid-July.

The Prize.

Three winners will be flown to Costa Rica to attend a four-day yoga and surf retreat. In addition to the lessons led by world-class instructors, winners will be treated to transformative massages, spa treatments and healthy, locally-sourced meals prepared by personal chefs. All while staying in plush accommodations looking out at the ocean. A retreat worthy of the women  who earn it.

Intermittent Fasting

What is Intermittent Fasting (IF)? Reblogged from The IF Life

For those that may not be familiar to the term, intermittent fasting is just taking “intermittent” times of fasting (no food) and working them into your lifestyle. This can be either daily or a couple times a week (will get into that more below).
From what I have read/learned from years of independent research on reduced calorie intake (CR) and IF (**studies listed at end), the conclusions are that using short-term calorie restriction/fasting may be effective when it comes to:
Reducing blood glucose and insulin levels (improving the state of the overall glucose metabolism)
Increasing fatty acid oxidation with increased FFAs (through increasing lipolysis hormones GH, glucagon and adrenaline)
Sparing and preserving muscle tissue (lean mass)
Increasing various health factors (lower inflammation, lower blood pressure, reduced oxidative stress, increased protection against neuro-degenerative diseases, and more)
Keeping the metabolism strong/healthy (as eating more meals does not “speed up” your metabolism)
There are also a multitude of lifestyle benefits such as not being a slave to eating all day long (like modern “diets” seem to preach), having more natural daily energy/focus, and even just learning how to enjoy eating once again (with good foods and friends).
Overall it can be a simple eating lifestyle that can not only help you lose weight, but more importantly let you relax and provide relief from obsessing about food or “diets” all day.
How To Start Using IF
Is there only one set way in which to use intermittent fasting?
No, of course not.
I could easily come up with several different IF protocols based on people’s individualistic needs, lifestyle, exercise, goal, macronutrient ratios, and so forth. However I am going to keep it simple and give the 2 most frequent intermittent fasting (IF) options seen.
Longer IF 1-2x a week: This is taking a longer fasting period of say for up to 24 hours and repeating 1-2x a week. Note that 24 hours is not skipping a whole day, as stopping to eat on 6pm Tues and then having your next meal at 6pm Wed is 24 hours. I usually don’t talk about anything longer than 24-32 hours for using IF, as most research is usually based on that fasting window (even if some studies have more frequency with alternate day fasting).
Shorter “Daily” IF: This means that it is done more than a couple times a week (can be daily) with a condensed eating window and less fasting than seen above. I also like to call this “Intermittent Feeding” instead of fasting. For example someone could be eating their calories in a 6-8 hour window daily (and the fasting part happens around it).
With those approaches there are still many variables to include such as calories, activity/exercise, recovery needs, food choices, etc.
In the end it is still about finding a way that does work for you. Picking the approach you think fits around your lifestyle best is going to lead to better results.
Here are some of the pros and cons of each approach for you to consider.
Longer (24 hr) Intermittent Fasting 1-2x a week:
Some of the pros for a longer fast are:
Allows a person to make sure they are getting enough calories on the non-fasting days (as it is not supposed to be a quick “crash diet” or severely calorie restricted overall).
Keeps meals simple on days that you use IF (usually just one small meal later in a day).
Allows you to eat “as normal” on other days (perhaps a better starting point for those that don’t want to change much of the rest of their diet/foods up).
Longer fasts may provide a deeper cellular cleaning (autophagy). Worth noting that this may also be achieved with exercise.
Some of the cons for a longer fast are:
Chance of overeating (binge) after a longer fast, making weight loss benefits not happen (calorie excess overall).
Less of a focus on daily healthier food choices (as I like to say that even a “skinny” person can get heart disease and cancer)
Longer fasts are a bigger stress on the body, and may not be suitable for people who have already a high stress load or metabolic/blood sugar/health* concerns
May not work well with high active lifestyle if calories are still too restricted overall.
More “Daily” Intermittent Fasting (or “Feeding”):
Some of the pros for a shorter daily fast/feeding window are:
Keeps an eating schedule simple and more consistent (day after day).
Helps to break free from the mental concept of “needing” to eat all the time.
Allows your body to adapt it’s hunger (hormones, circadian rhythms) for more consistent feeding times.
Focuses on the importance of nutrients and healthier food choices each day.
Reduces the importance of “snacking” (which is a hidden mental factor leading to many weight issues nowadays).
Intermittent shorter fasting windows may be a less stressful starting approach for those with metabolic/blood sugar/health* concerns.
Helps to focus also on daily lifestyle and stress balance overall to make it successful (which is all part of the equation).
Some of the cons for a shorter daily fast/feeding window are:
Can possibly cause weight loss plateau if calories are still too low for too long (again not meant to be a “crash diet” or severely calorie restricted).
May not be suitable for people with high calorie demands (activity) and still not eating enough overall.

Hey, I figure it’s worth a shot, I am going to try it this month, not eating from 5pm-8am on Friday, Saturday, and Sunday nights. I’ll let you guys know how it goes.