Will the 21 Day Fix really fix!?

Well I did it - I succumbed to a program and committed myself to portion control.  I mean, it's summer after all and August and September are going to rock with my hot body soooo there's motivation!  While in Phoenix I learned that a new friend, Nikki Boyle (or Nikki Coco as described by the crew) is involved with Beachbody and runs Nikki Boyle Fitness (https://www.facebook.com/bbcoachnikkiboyle).  Knowing for the last month or two that I've been needing to kick the nutrition in high gear, I reached out to her.  She found a program that would work best for me and I signed up and committed.  One of the cooler parts is the closed Facebook group of people doing exactly what you're doing...and a place you can look to for help / motivation / assistance...etc.  It's always more helpful when I have a place to post - oh wait....maybe that's why I like this blog? :)

21 Day Fix - What's the big idea?

With 21 Day Fix there is no counting, guessing, wondering about what to eat rather a (pretty) easy to follow system with color coded Tupperware (although I like to think of it as measuring cups) where depending on your size and body you get a certain amount of colored Tupperware throughout the day to fulfill your full day of eats.  The hardest thing to understand for me was that one meal could be made up of multiple Tupperware.  For instance, one salad could contain (one red - protein, one green - veggies and a blue - avocado...etc.)  Getting all of this in order took a bit of practice, but I think I have it down to a science on my chalk board wall in my kitchen.  Eventually this chalk board wall is going to be filled with days and tally marks!!

Another aspect of the Beachbody program is their infamous "Shakeology" shake.  Now I've never been one for shakes (unless it's a small protein shake to help fulfill the tummy from grumbling around 3:00 PM).  Also - if I have a shake it most definitely has 4g or less carbs; however, I have been satisfied with the Strawberry Shakeology so far.  It's a bit higher in nutritional content then I would like (tallying in at 17g carbs per scoop). This is a bit high for me as I aim to have around 30 a day but the vitamins and good carbs so I'll roll with it.  To be honest, the shake - in the morning - keeps me feeling full all day.  If I have to sacrifice 13g carbs for that, I'm game.  It's really satisfying and I think I came up with the best recipe (although, I've only tried 2... haha)

1 Scoop Strawberry Shakeology
2 stalks KALE
ice
coconut (unsweetened flakes)
almond milk

*This shake recipe I tally off one green container, one red container, and one blue container...not sure where to put the coconut in yet but I usually don't have 2 purple containers (fruit) like, ever...so I'm going to consider the small tablespoon of unsweetened coconut in with my purple category.

I easily feel more content after a protein shake than a couple eggs in the morning and can get through the day without that pit in my stomach hungry feeling.  I'm interested to see what 30 days of shakes will make me feel.

After 3 solid days of proportioned eating, I already SEE and feel a difference.  18 days to go and you'll get to see the results too!

In addition to the shakes and meal planning - there is the work out portion.  The first two days got compromised because my disk was messed up but then I realized it was just disk two and I did a couple make up days.  The work outs are 30 minutes which is do-able for anyone (with or without time) and require either small weights or resistance bands.  I am trying to keep up with the work outs but quite honestly, I work out like three times a day....what's the harm in adding another? :)

So yea, meal planning and portion control, a shake that makes you feel full for like 1/2 the day and 30 minute work outs....it's all bound to provide some results!

They say 3 weeks is the length of time that can make anything a habit.  21 days....3 weeks....no. big. deal....right? 

Week 3 recap - JONSING FOR BREAD!!

After 21 days (3 SOLID weeks woot woot!) on Whole30....what am I craving most?  A stiff drink??  Actually, no (side note: a Makers on the rocks sounds real good) but ... I'm actually craving BREAD!  Golden brown, crusty rolls, croissants, fluffy tortillas, flat, Hawaiian, bagels... you name it - I'm jonsing for it.  This is probably the first three weeks straight in a long time I haven't had any bread.  I figure - to better understand how to kick this craving - it's best to understand why I feel this way.  What makes up the craving and WHY does one crave?

I was conversing with Tray the other day while stretching post a vicious leg work out... 

"Ummm Trayyyy...how is there sugar in bread?  I mean carbs (as I've come to realize) is sugar right?  ....but bread has the most carbs ever... but bread isn't sweet?  So what is the DEAL here buddy?!"

It was then I got this long winded, totally reasonable, answer that made me understand why bread sugar (or carbs) is more complex then candy sugar.  It actually made me feel pretty good about wanting to have a Reeses Peanut Butter cup next week (even though I probably wont have one because I'm on a roll...oh man, roll...).   

So let's start with what a "CARBOHYDRATE" actually is.  These pesky little things are found in a lot of different foods - healthy and unhealthy.  Last year while on my "I am super woman and I'm going to eat 30g or less a day of carbs" I was shocked to find that there was carbs in EVERYTHING. 8g of carbs in my carrots!?  6g carbs in my broccoli!?  It would piss me off when I would eat bell peppers and "waste" 1/3rd of my carb intake on veggies.  This is when I started to realize there is a difference between good carbs and bad carbs and carbs are everywhere ---- EVEN IN CELERY (2g carb for a large stalk!) 

It's important to note that it's impossible to go without carbs entirely.  Carbohydrates are an extremely important part of a healthy diet.  They provide the body with glucose, which is converted to energy which supports physical activity....AND WHO DOESN'T LOVE PHYSICAL ACTIVITY!!! (sorry for screaming - I'm just a super fan duh...) 

Anyways - I get it - carbs are important but then what makes bread is so bad?  Why can't I eat a huge baguette like every single day and have it be ok?  Boudin is calling my name!  SOURDOUGH!  I want some fresh SOURDOUGH!  It feels bad to eat...it makes me feel bloated and full...but what would actually be happening if I went to Boudin right now and had like 5 sourdough loaves of bread? 

What exactly happens to our body when we 'carb binge'?

Falling victim to the carb binge once or twice (haha I wish!) in my time - I decided to investigate WTF is actually happening to me post the hoagie roll (and ice cream sandwich afterwards eeek!) went down the pipes.  So right after the super awesome spongy loaf and cold counterpart - my pancreas is then kicked into overdrive and sending a flood of insulin to try to sop up the excess glucose that went rushing through my bloodstream because of my binge.  The glucose is actually really good muscle fuel when it's IN the muscles but toxic sludge when it sticks around in my bloodstream.  Since my body is a smart body ;) it knows that this stuff is no bueno and then does everything it can to get it out of there.  This insulin then creates a see-saw effect.  If there is room, the sugar can go into the muscles.  If there is no more room (which is usually the case), it is turned into fat cells where it is stored - as... fat!  gaaaaaspppp!  My body thinks of this as a life threatening situation and stresses to achieve homeostasis by releasing adrenaline.  This explains the heart racing, the uncomfortable feeling, sweating, shakes, flushed, spastic...etc. All this and it's only been an hour to an hour and 1/2 after the co-workers birthday carrot cake! 

By about 6:00 PM after this fake late afternoon birthday shin dig, a tired feeling comes over me.  The glucose has left my bloodstream and I begin to feel sluggish.  THE SUGAR CRASH!  I am beginning to think maybe this is the end of my sugar binge side effects but it's actually far from over.  My immune system has been sent into a tail spin.  The cough that is going around the office, the germs at the super market or at the gym (cause you know, I went there to try to work off extra calories on the treadmill...) I'm super susceptible to sickness!  My immune system is in overdrive working with the sugar I overloaded my body with and not paying attention to fighting the germs around me!  In addition, that night - I sleep like shit.  Literally, tossing and turning all night, waking up once or twice throughout the evening.  I roll out of bed feeling crappy and sluggish the next day.  A carb binge, and the sugar intake from it, can stay in your system for more than 24 hours.  UMPH.  WHYYYYY?!! 

Now that you feel super great about that cupcake you had today, don't worry too too much.  Again, our bodies are smart (especially mine haha) and with a good metabolism: a piece of cake or a celebratory happy hour will not kill you; however - it is good to know what the heck is happening. This is also provides you a good insight as to why balance is key and why going overboard is never good for your body.  It happens...but it's harmful.  

There are a variety of reasons as to why we crave certain things.  The most obvious is usually due to a brain connection: a memory, happy feelings or a good thought associated with the Hans Homemade Ice Cream shop or the Big Stick Popsicles that you had when you were in the after school program...etc.  I have many of these.  My immediate past was full of treats.  My ex-boyfriend LOVED sweets and always enjoyed dessert and cakes and ice cream and cookies... It seems when I'm down and out, I immediately think of the treats we used to share together that made us so happy then.  I want to feel this way and have these good memories back...so I have to work hard to resist the temptation.  The second reason for cravings is from deficiencies.  If we're low in amino acids we can crave foods.  Depending on what we're "low" on - this effects our cravings.  For instance, if we're low in L-tryptophan (which produces serotonin) you may have an afternoon craving for carbohydrates, alcohol or drugs (haha) vs. being low in endorphins which might make you crave comforting or numbing treats. 

So why did Tray make me feel better about eating a Reeses Peanut Butter Cup?  Well, at the end of the day - Simple sugars are broken down and digested very quickly.  These simple sugars (sugar, fruit juice, milk, yogurt, candy, maple syrup...etc.) contain very few essential vitamins and minerals.  Does this mean I should I go to Target and grab a bag of Cadbury Creme Eggs for .33 cents on their post Easter special isle?  (YES, .33 cents...dammit...)  No...but if I DID partake in a nice treat I would be able to work it off with some good 'ole cardio easily.  If I had a bunch of complex carbohydrates (whole grain breads, oatmeal, legumes, brown rice, wheat pasta...etc.) it will be a bit harder to get rid of.  Sure, healthy complex carbs are the body's preferred source of energy; however, they take longer to digest and are packed with fiber, vitamins and minerals.  They like stick around a bit more trying to figure out where to go and what to do within your system.  No - Cadbury Creme Eggs are not better than whole wheat pasta; however, they all work differently within your body. 

I'm going to repeat this to myself and hope it works.  Asparagus tastes like chocolate! Asparagus tastes like chocolate! Asparagus tastes like chocolate! Asparagus tastes like chocolate! Asparagus tastes like chocolate! Asparag....

Oh 85 degrees Mango bread - you're so good.

My favorite "BAR" these days is PURE BARRE!

So I've held off on creating my Pure Barre post until my 100th class - which, in the Pure Barre family is the mile stone where you're celebrated for "lifting, toning and burning" 100 times.  For me this challenge started on May 1st, 2013 and I just completed my 100th class yesterday - 11/11.  That's on average, a class every other day for 7 months or so, so yea - I'd say this is an accomplishment.  I joke that Pure Barre has been my local "bar" for the last 1/2 a year. 

What do I love about barre:  Barre is a way for me to be able to concentrate on the trouble areas - hips, thighs, seat, abs and arms all in one hour.  The class actually goes by quickly as its sectioned in different segments and you feel that you flow through the segments quickly.  I don't feel I've ever had a better ab work out then my pure barre class.  My abs are always an area that is extremely targeted.  I also have trouble with flexibility and feel that this has greatly improved in my last 100 classes.  When your legs are shaking uncontrollably you know you're doing something right.....check out a side by side - the left image is in May (before Pure Barre) - the right is from my 100th class yesterday!!

As you can see, the toning and definition is definitely noticeable.   In addition to my abs and arms being defined, my hamstrings (a serious problem area of mine and one of the reasons my back hurt so badly earlier in 2012) are so much stronger which gives my "seat" lift and definition.  There is a great natural shape to my backside purely from Pure Barre! 

The next step for my Pure Barre endeavors is the 90 minute inner thigh intensive class on 11/23.  This is free because I'm now a "centurion"!!  I'm scared but excited as it will be a good way to blast the inner thighs and get them in tip top shape!  It's expensive at times but I think the studios really give those that continue to come on a regular basis a way to pay much less than their normal 'pricing'.  There are incentive programs (like their November "20 classes in 30 days") that challenge the client to stretch their attendance in exchange for $100 off for the next month...etc. 

 

(My Facebook post from Pure Barre Irvine where you wear the tutu and get featured on the Facebook page!)