Let’s talk about fitness! For the past few weeks I’ve been trying a new workout regiment where I get in some form of exercise 6 days a week and have 1 recovery/mobility day. I included a snap shot of my schedule but I’ll break it down for you. I head to the gym and lift on Monday, Wednesday and Friday. I run on Tuesday, Thursday and Saturday. On Sunday’s I’m mostly lazy and if I feel like it I will do some mobility work and foam roll or maybe some core work and a easy breezy walk or a combination of the above. On lift days I start off with a quick warmup with a band to loosen up my glutes (I’ll talk about this in another post), spend about 15-20 minutes working on my pull ups then immediately jump into my two main lifts for the day. I’ll go in depth about why I chose the routine I did later on. My new favorite post workout drink is a scoop of @scivation Xtend BCAA’s, 1 teaspoon of @optimumnutrition Creatine Monohydrate, 1 teaspoon of Lite Salt and 20 fl oz of water. This combo has greatly improved my recovery and significantly reduced my muscle soreness (DOMS) which helps me sustain the 6 day workout streaks. Be aware that creatine will make you retain water so if you are chasing numbers on your scale, it will make your weight fluctuate. This is something I am willing to look past as it has really helped my performance at the gym, running and with recovery!
P.S. I looooove @bangenergy 😜
So yesterday was my baby girl’s Dedication and First Birthday Celebration. I had planned on eating off plan and it was SO worth it for a few reasons.
1. These cake pops gave me my entire life. All of it. It was worth every calorie. Courtesy of @wellbakeddesserts
2. I have a life to live and I’m dedicated to losing this weight but I also know that I totally plan to indulge every so often.
3. This was my first cheat/treat day since I started back in June and I’m learning how to do it. And guess what? It’s not hard! I had my coffee (with HWC and skinny syrup) today and will fast for the next 24hrs to help burn off the glucose load my body had yesterday cuz I sure did enjoy the seafood pasta salad too 😋
4. We leave for vacation tomorrow am and I know there will be more cheats and I’m looking forward to it ALL!!! #vacationtime#vacationherewecome#imsoready#burntoutphysician#reallifeeating#cakepops#intermittentfasting#extendedfasting#ketolife#ketolifestyle#ketoliving
The weekend was great (despite the change in our travel plans...I did not know it was possible to board a plane three times!). Now it’s back to #psmf business! Enjoyed a good #queenteam workout this morning and I will post some meals later once I break my fast.
Normally I would eat in 2 hours and I am not even remotely hungry. Feeling fantastic!! This is sooooo freeing! Looking forward to spending some time with God this afternoon and just being in the moment with Him. My mind feels so centered and at peace! ❤☀️💛💞 Watching lots of videos about Intermittent Fasting! Knowledge is POWER!!!
Day 1 of updated nutritional targets!
I went over a tad on my calories and fat and a tiny under on my protein but it’s all good. Close enough 😆
📷 1 — zoodles sautéed in olive oil with @peaceloveandlowcarb three cheese marinara and some hot Italian sausage.
📷 2 — meat and cheese and cheese and meat! Our pre-concert meal! I had a little less than half of all of this and Chris had the rest. #ketoroadsnacks
📷 3 — Nutrition breakdown courtesy of Cronometer. Still my favorite tracker so far.
📷 4 — my nutrition targets for the next 2 weeks. I’ll still be doing intermittent fasting but I’ll be expanding my eating window to include a late lunch so that I can get all my protein in.
I’m ready to hit 199 before September 1!
It all started because 2 people fell in love..... Getting a group together is HARD- Finding the time when everyone is free, well we all know how that goes!
When Robin asked me to do this months ago- I was beyond excited, this family is FILLED with love for each other and I knew doing a session like that would be so FUN and a photographers dream :D
Thank you Kubas and Boyce family for allowing me capture such a special memory for you all today! You were perfection <3 xoxoxo
This is the most carnivore plate of food I’ve ever seen. And it wasn’t even intentional. I definitely ate at maintenance calories today and I’m ok with that cause LOOK AT THAT RIBEYE.
1 baby back pork rib
Bomb ass ribeye
The last of the bacon weave quiche I made last week
Made it through the 5 day fast, my first 5 day! 120 hours 🎉🎆 10 pounds down. 👌 have to be rigorously keto this weekend and then start another 5 day on Monday. 🤙 my goal is to be lean but curvy and defined #intermittentfasting to #extendedfasting#mostyketo#cardio#1monthchallenge "Some things work for some people some of the time". Fasting isn't for everyone, but neither is 6 meals a day. And you don't have to aim for perfection to reach a goal, just aim for excellence and you'll get there, but.. that's just my opinion 😚😚
It’s not everyday you get to interview your mentor!
We were lucky enough to sit down and speak to @tylertolmantt and learn anything and everything about fasting and health. And let me tell you, we learnt a lot!! 🤯🤯
And the good news is we got it all on camera so you will have the chance to learn it all as well! 😁😁
This is the meal I chose to break my fast with. We were out for dinner with my youngest son for his 16th birthday. I ate all the chicken but I couldn’t eat all the greens. My tastebuds seemed very happy to get some new tastes. I wasn’t hungry all day until about 7pm and I knew I’d be eating very soon then my brain went crazy with desire for food!!! What a crazy ride!!! #extendedfasting#heavymetaldetox#autophagy#ketolife#ketodiet
My first ever extended fast, longest fast ever has been 36 hours (always tried to make 48 but failed) however I was going to do 46 but I think I can make it to 48. Water fast btw. My energy has been up the roof, have done nothing but fasted cardio without any dizziness. Slept well and feel occasional hunger but not that bad. Had a little dizzy spell in the evening, took a half teaspoon of Himalayan salt and it was all good after 😊. I decided to do this as a reset. Found myself overdoing it with sweets and soda. Thought it was going to be hard but so far so good. 3lbs down and im feelin good 😀 You just have to keep that mentality of NO FOOD loll
Day 5!!!!! Nearly to the finish line!! I’ve impressed my husband and as he says....that’s hard to do. He has watched me yo-yo diet for years (we’ll have been married 25 years in February) and he has been a weight management coach (along with other chronic diseases like diabetes and congestive heart failure) as an RN for 10 years. He knows how hard it is for humans to change for their health. He’s proud of me, which is cool but even cooler is that I’m proud of me. Lately I’ve been making changes and sticking to them which has been so hard since I became an adult!! Finally adulting!!
I have some really exciting news that I’ve been afraid to announce, just because it still doesn’t seem real!
I’ve been hired as the resident Health & Wellness writer for a national lifestyle magazine.
I feel so honored to be trusted with this, but I can honestly say I don’t know who I would rather have in this position... My ideas are already flowing nonstop and I’m SO excited to have space to write, and not adhere to IG’s 2,000 character limit! 😅
I’ll still be writing quick blurbs here because I do love it. But I’ll also provide links to when each article is published online.
This is a crazy level of validation for me that if you just follow that inner voice, the universe helps you get there. I did not apply for this job, I just started writing on IG because I had to. I kept learning from podcasts/videos/books because I had to. That voice said KEEP LEARNING, then info inside me literally feels like I’m bursting at the seams so I have to let it out.
When I try to quiet my mind, I promise you my brain is convincing an invisible person that insulin matters etc. This is the dialogue that keeps me up at night 😂😂 and then I’m like I need to write this down now cause my brain already just did all the work! —literally how 90% of everything I’ve written has been done.
I didn’t try to shut that down by thinking about logistics, can I even make money with this? Will people judge me? Will I actually lose followers? Am I good enough? Do I have time for this? Do people even care about this stuff? I just followed the urge at every chance I got and it felt GOOD. So good. It was fun. It doesn’t feel like work.
I believe everyone is unique and has a unique purpose here and we definitely have the space for everyone to actualize their dreams. We NEED everyone to actualize their dreams. No need for competition or putting others down, we need all the help we can get! I don’t want to get preachy, but from my experience, this works. I live this every day, this time it’s just on a grander, tangible scale.😳
Follow that inner voice every chance you get. The universe has your back for the rest.
I usually do a 24 hour fast from Thursday around 3pm until Friday around 5pm. This week I’m shooting for 36-40 hours. I ate dinner later than I would have liked to but didn’t have any control of that because of work. I ate at 9:30 pm Thursday and today it will be plenty of water, I had some tea and a coffee(black) later on. I’ll see how long I can go tomorrow but will end at noon most likely. After that I will fuel up on some healthy carbs, fats and protein to get ready for the @falmouthroadrace. #36hours#12hoursdown#24hourstogo#extendedfasting#autophagy#appetite#ketosis
Today is definitely hard to remember why i started, I'm 83 hours into my 30 day water fast.
I see so many people who say how great they are feeling, no hunger, lots of energy. Well let me tell you, that's definatelly not me. Yesterday (day 3) i was hungry all day, my head was killing me and the taste of water was a turn off.
I pushed through, i know the headache is a sign of detox, and i know my body has more than enough to eat off of my fat reserves, but no part of yesterday was easy.
My longest fast to date is 21 days, looking back now how did i do it?
Today is day 4, I've been up since just before 5am. I had a horrible nights sleep, my back hurts, my head hurts, my skin hurts. The only thing that's keeping me going is that my body is detoxing now and food isn't going to help it. Sure it will make me feel better, temporarily, but whatever is going on needs to go on lol i just wish it was a lot faster so i can move on with my day.
The struggle is real, but nobody said it would be easy. It will definatly be worth it!
First extended liquid fast completed! 🙌🏼 Longest fast from food that I have ever done!!! My blood sugar and ketones were tested throughout and blood sugar was stable and normal all the way through. The veggie juices obv have carbs from the veg so that lowered my ketones but I registered ketones throughout. I lost 6 pounds and felt good up until today which is why I ended it. I will definitely do this again!! I know it is a modified fast from a pure dry fast (only water) but this worked for me and I am happy with my results 🤗 mentally it was a great experience and empowering as well... #fasting#journeytohealth#extendedfasting#fastinglife#fastinglifestyle#empoweringmyself#healthyself