Let’s Be Real. . . I’m Human, Too.

Okay, friends and family. It’s time to get serious and be real with you guys.

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I am human, too. I make mistakes. I do things wrong, I get confused. I run in circles until I topple over and then get back up just to run in more circles. Well. . . I am putting this to a stop.

Stop there

I have gone from diet to diet to intuitive eating, to binge eating, to here. I have obsessed of food quality, food quantity, macronutrients, food timing, everything under the sun. I lost sight of what it means to live a healthful life. I lost my sense of balance in life and everything is one big blur from the time of my half marathon until now. Something needs to change. Something needs to give. Like. . . NOW.

So, with the seriousness out of the way, lets get to it. Of my May Goals, I don’t think I fulfilled any of them. I am the same weight as I was before (don’t care). I read 15 pages of Mere Christianity. Not a single thing did I bake. I read 2 books out of the New Testament. I don’t know if I have been showing more love or not. I feel. . . Good.

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What do I mean by that? I mean that I feel like I can do this. I have admitted my faults, and I can see the light at the end of the tunnel. What happened to the little girl who conquered the world one quest at a time? She got lost in the crazy jungle called this world. She misplaced her motivation. But I think I found it again. I let the world take over and skew all of my views. But it is time to narrow my sights on what is good.

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Back to basics:

1) Calorie deficit. I need to lose about 10 pounds. . . To lose weight, one needs to be in a calorie deficit. Simple as that.

Tip: Eat a LOT of voluminous foods, such as fruit, veggies; things low in calorie, but dense in fibre and water.

2) Cardio. 5 days per week. No more than 6 miles, and a lot of HIIT.

Tip: Switch it up every day or every few days to keep boredom at bay. (elliptical, running, HIIT, biking, pool running, etc.)

3) Lift weights. Pick heavy things up and put them down..

Tip: Supplement your workout regimen with yoga to keep the joints, muscles, and mind healthy.

4) Sleep. 8 hours per night. Just do it and don’t make excuses, it really does matter.

Tip: Become a morning person by going to bed at 9 and waking up at 5 to get more done in the morning! You will feel accomplished, I promise!

5) Water. Loads and loads of water.

Tip: Put water flavor in it to keep it yummy, and easy to chug throughout the day.

Yep. That’s really all I have got. I am sick of trying complicated diets to lose weight and concentrating so hard on food that I become obsessed with it. Time to go back to basics and enjoy life.

Have a wonderful day!

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Wednesday WOD is back! (#7) + My first learning curve

I had been doing this post for a while right before I quit posting for scholastic reasons.

For a quick refresher of what it is, it is a simple, crossfit-style workout created yours truly. I usually try to make it challenging for myself, and add variations so it may be easier or more difficult for others. So here we go!

Becoming Superhuman

I designed this workout specifically to work on endurance and speed. After my terrible phase consisting of too many emotions and weight gain, I think a great workout is in line. Yes?


Last weekend on Saturday, Alex and I went on a 6-mile run as our long run. It went wonderfully! So afterwards, we went out for ice cream at Dairy Queen, which was amazing! But the following day. . . Not so amazing. We went out for omelets at a local restaurant. We tried to be as healthy as possible, but definitely failed. The omelets were followed by a celebratory roast for a scholastic function, causing me to over-eat wayyyyyyyy too much. The following day was a temptation disaster, causing a small binge. It all started with that wonderful terrible ice cream. The sugar-laden ice cream. I knew that sugar in excess causes me to binge. I should have known better! I went from 154.6 pounds Friday morning to 156.8 Monday morning. It is just starting to go back down today. GAH! I hate set-backs.

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So I am going to use it as a learning experience. Good idea? I think so. Instead of going out to ice cream or burgers after runs, I am going to start baking us some healthy “cheats” instead of sabotaging my looooves when I cook or bake something yummy after we have a good workout, so I think a new tradition is in line. Saturday pancakes? Home-made ice cream? Muffins? Chicken brats (which are surprisingly good)? Feel free to comment some suggestions!

Romans 15:7 ~ “Therefore welcome one another as Christ has welcomed YOU, for the glory of God.”

Hannah’s Top 10 Favorite “Diet” Foods

I hate dieting. . . hence the intuitive eating. BUT I still avoid sugar (for the sole reason that they trigger my to binge), I still avoid caffeine (I don’t get any in boot camp), and I also avoid fried foods (they make me feel terrible afterwards). There are reasons I avoid certain things because of the way they make me feel. I am also not a big fan of eating a bunch of dairy products due to the following blockage (if you know what I mean). Otherwise, I don’t avoid many foods. Rather, I try to eat more of certain foods, like veggies, fruits, and lean meats, as well as omega-3s and omega-6s in things like fish, nuts, chia seeds, and hemp seeds.

So, here is a list of my top 10 “healthy foods” or rather, foods with awesome benefits. (In no specific order)

1 and 1.5) Chia and Hemp seeds. These two seeds are awesome sources of fats, specifically omega-3 and omega-6 fatty acids, as well as fiber and quality protein. Look here for the benefits of chia seeds and here for the benefits of hemp seeds. Seriously awesome “super-foods”.

hemp seeds
Hemp Seeds
chia seeds
Chia Seeds

2) Carrots (orange foods in general). Carrots have copious amounts of beta-carotene (the mineral making the food orange). Beta-carotene is converted into vitamin-a during the process of digestion. In one cup of baby carrots, one can ingest up to 210% of the recommended daily value of vitamin-a. According to Duke ophthalmologist Jill Koury, MD, vitamin A deficiency causes the outer segments of the eye’s photoreceptors to deteriorate, damaging normal vision. Correcting vitamin A deficiencies with foods high in beta-carotene will restore vision. (resource here) I actually believe this to be true, as in my younger years, I needed glasses, but ate a diet high in carrots, and my vision was restored to 20/25.

3) Spinach. Volume. To me, spinach is just volume, though it does come with the benefits of high fiber, moderate protein, and a butt-ton of vitamins an minerals. Look here to learn more about spinach.

4) Eggs and oatmeal. The ultimate body-builder style breakfast. I think everyone knows that egg whites are great sources of protein, while the yolks are nutrient-dense. Oatmeal has the slow-digesting carbs that don’t raise the blood sugar, and 6g protein per serving (40g). What a breakfast winner to keep you full and focused!

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5) Stevia. All the sweetness without the chemicals, glycemic index, and calories.

6) Greek yogurt. Possibly the most versatile food of all times. Use in dressings, dips, substitute in cooking and baking, eat by itself, and more! A decent chunk of good bacteria for digestion (though, I would still take a probiotic). But here is my favorite part: the casein!!!! Another type of whey protein, casein is a slow-digesting protein to keep one full, as it also helps with muscle-protein synthesis over an elongated period of time. Sounds like a winner to me.

7) Berries. All the volume without the high sugars and rise in insulin. Eat the rainbow, taste the rainbow.

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8) Quest bars.  Natural. Around 20g protein. 16ish g fiber. Less than 5g sugar. TASTY!!! ‘Nuf said.

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9) Cashew milk. I only like this for its low-calorie quality. Taste isn’t bad, either!

10) Dark Chocolate. One cannot live without chocolate, can she? I think not. Dark chocolate is shown to curb sugar-cravings. It also has a good amount of antioxidants and lowers LDL, while raising HDL.

This is me

Well, what is that! I hope you all have a great day!

Colossians 4:5 – “Live wisely among those who are not believers, and make the most of every opportunity.”

May Goals!

Can you believe it is already May-time?

So much happens for me in May. My best friend’s birthday, my brother’s birthday, mother’s day, 2-year anniversary with my boyfriend, vacation to Jamaica (WHAT?!), and probably more that I forgot about. . .

So why not set up some goals on top of that?

May Goals - weight loss

1) Lose 8 more pounds. Other than this last weekend (a terrible dieting time), I have been constantly losing weight. I went from 158 to 154 in 2 weeks. On schedule! I hope to keep this going. I have been doing rather well with intuitively eating whilst making healthful choices. I hope to keep the 2 pounds per week going. 146 here I come!

2) Read Mere Christianity by C.S. Lewis. Perhaps one of his greatest books ever written (by many peoples’ standards), I am excited to explore the depths of Lewis’ thoughts on living live for Jesus. Maybe if I finish it early, I will start another!

Mere Christianity

3) Bake healthy cheats, rather than having sugar every time I “cheat” after my long run. I will be doing this because my body likes sugar wayyyyyyy too much. I have it once, I want more and more. Instead, why not bake some yummy home-made treats that will nourish my body?! I plan to do this once a week (most likely Saturdays) or more.

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4) Read more of the New Testament. I have been reading much of the Old Testament just for fun, but I feel I have been losing touch with the New Testament, which Jesus so lovingly lived out for my to follow!

5) Practice showing more love. We, as Christians, should always be doing this no matter what! So shouldn’t this always be a goal? Well, I prefer to make it habitual! John 13:34 ~ “A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another.”

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There are not too many here, but I figure the less I have, the more I can concentrate on them individually. Right?

Well, that’s all folks! Have a great Monday!

Proverbs 23:4-5 ~ “Don’t wear yourself out trying to get rich. Be wise enough to know when to quit. In the blink of an eye wealth disappears, for it will sprout wings and fly away like an eagle.”

How to Run for fat loss. . .

Good day, everyone!

Yesterday was day one of my half marathon training plan. I am using the same plan that I used for my first half, because I loved it so much!

My new training program
My training program

And as I have stated, I need to lose fat. A lot of fat. Like 25 pounds. I think it is doable in 3 months, don’t you?

So here is how I plan to utilize my running plan for the maximum amount of fat loss (with the least amount of muscle loss):

1) Supplements! As a GNC worker, I have access to the ins and outs of fat loss supplements. So I utilize that! Before every run, I take a fat burner (Super HD by Cellucor) to maximize the amount of calories burned. I also take L-Carnitine, which helps to convert fat stores to usable energy.

supps

2) Carbohydrate timing. . . Timing carbohydrates throughout the day helps to control insulin secretion. Keeping the carbs to specific types will help as well. The lower the glycemic index, the better. The higher the glycemic index a carb has, the more insulin that food will cause the body to secrete. The more insulin secreted, the more likely the body is to create and store triglycerides inside the fat cells. Slow digesting carbs such as oatmeal, sweet potato, and whole grains are going to have less of an effect on the body than sugar will. As far s timing the carbohydrates goes, keeping them to post workout is going to be the most effective. The next most effective timing is at breakfast and post workout for refilling the glycogen stores.

Macros

3) Intervals Intervals Intervals! These help to constantly surprise the body and are proven to maximize fat loss during and after exercise. Plus, I sometimes get bored on a treadmill and an interval workout keeps things exciting… well as exciting as running (not in a race) can be.

Interval running

4) DIET!!!!!!!! Diet is the x factor in all weight loss fat loss. Without a good diet (one low in refined sugar and carbs and high in veggies, meat, and slow-digesting carbs) fat loss is almost impossible. I can almost guarantee you that just cutting sugar and refined carbs our of your diet is going to make you drop the first 10 almost immediately (some water-weight and some fat-weight). After that, make sure to dial into what you are fueling your body with and you will be just fine!

P.S. I have personally found that not eating after a certain time, like 6 p.m. helps to speed fat loss.

5) Rest. When running to lose weight, we often forget how important it is for our bodies to rest and recuperate. Resting time should be used as a time for stretching and yoga to keep the muscles limber.

Well those are my tips for you all! Have a wonderful Friday!

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