Morgan Kate Fitness

Ignite. Enlighten. Transform.

Wrapping It Up

Sorry for the lack of post the last few days.  The truth is I was so busy during the week.  To sum it up I feel great,  I am focus and comfortable with what I want to do and what I need to do in order to take my life style to a cleaner and tighter point.  The more involved I get the better I feel each day.  My confidence is regaining, my health is getting better, mentally I am feeling less stressed or anxious.  I feel more patient in how I see things and how I react to them.  My hair is getting longer, my nails are stronger and my skin is beginning to seem fresh and vibrant again. 

There are more mornings than not I wake up and although I may be tired I am happy to see that I don't look so worn.  I am beginning to see tone and strength gains.  I am excited by fitness again and enjoying training and finding it easier to push myself and be self motivated to hit the gym.  This definitely became easier when I up my workout schedule to 5x a week.  This wasn't to just make strength gains.  It was primarily to accomplish mental drive to continue to push through day to day.  

The cleaner my food is the better I look and feel.  I am starting to be more attached to feeling awesome than feeling awesome for a brief moment of indulgence, find in false comfort of processed foods.  When I feel down or stressed I am more focused on how to really overcome it.  I came to realize I was using quick fixes with food and now I focus and address what is really bothering me and I find it better to let go and more accomplished to move on. 

Tomorrow I turn 30 and I am happy with where I am and how far I have come in this new chapter. I am also excited that it is now opening the next one for me.  I feel like I am starting to get a handle on this new mom life and who I am as this woman and I am really liking her lol  It has given me the chance to feel out what I really want and that is to continue this health journey and become the whole package yet again.  I felt broken for a bit there and discourage but now i am finding fun in picking up the pieces.  

The next couple weeks I will be running through my new program designs for my May challenge and living the meal plan.  I want to use these two weeks to perfect and transition into the next month, once May hits it is game on.  I will be sharing that journey as well.  I will also be asking a very small number of women to join me.  You will get the insider view.  You will get full workout programs, my meal plan and the resources and support to get through it.  I am creating the community of support,  together we will be stronger for this project.  I hope some of you will be interested in taking it down with me.  

Day Twenty Four

Morning Vibes:

Colds are still here and head is feeling all blocked up.  The mornings are also one of the worse part.  Sleep was more broken than usual because the baby struggled with his sleep last night.  Thankfully his first nap was much better today.  So that allowed both of us to get a little rest this morning.  Today is going to be a stay home day.

Living Life:

I have Michelle coming over for a visit so I made homemade gucoamole and had some organic salsa.  It was a treat that doesn't steer to far of the bitten path of clean eating.  It was great having a visit and overall Caleb actually had a good napping day.  So I would say progress with his cold is being made. 

Daily Reflection:

I do not have much to say about today because it was a rest day, I had a healthy treat and all other meals followed the meal plan.  Today was a good recovery day.  Hoping of some sleep tonight!

Breakfast:
Shake plus supplements
Banana

Lunch:
Minced Turkey with sautéed peppers
Salad
Hot Sauce
1 TBS Full Fat Sour Cream

Snack:
Gaul and Salsa

Dinner:Minced Turkey with sautéed peppers
Salad
Hot Sauce
1 TBS Full Fat Sour Cream

 

Day Twenty Three

Morning Vibes:

The baby and I both woke up with colds.  So feeling naturally slow with that.  I hop that I can nip it in the butt,  I am going to load up on herbal teas today and lots of greens and fruits to get those antioxidants in.  It is natural I am feeling unmotivated today to do anything but I am going to take it relatively easy and rest for the most part.   Today will be a sleep when Caleb sleeps kind of day. 

Living Life:

I am feeling ok, more tired because the baby is not napping as well.  He is uncomfortable and I feel bad for him.  Lots and lot of cuddles were on the menu.   Luckily, I planned to have left over for dinner today and that has made it easy to stay on track with food.  It may be a little more red meat than I usually like to eat in a day but It could be much worse with how I am feeling. 

I normally don't recommend working out when sick but I have a lot I am trying to accomplish in the next couple weeks.  So I have a program design I wanted to run through and that is exactly what I am going to do.  I am going to keep the weights light and not push myself.  I am using this workout to just get a sense of the workout.   It will feel good to just get moving a bit but I do not want to place any additional stress on my body when I am focused on getting better. 

Daily Reflection:

I am glad I took it easy today as my cold seems worse by the night.  I find the first 48 hours are always the worse.  I am happy I kept my food clean because that was one thing that at least made me feel better.  Tomorrow is going to be a rest day entirely.  

Breakfast:
Shake plus supplements* up my green dosage today. 

Lunch:
3oz Steak
1/2 Cup Potatoes
Salad
* took 2 more green supplements

Snack:
Apple and Kiwi

Dinner:
3oz Steak
Salad

Day Twenty Two

Morning Vibes:

I feel tired today BUT much more focused on what I plan to do today.  I am going to go get my hair done so I am going to go prepared.  I will be working out this evening. I will be bringing the carbs back in more today but sticking to strictly clean choices of my food list. 

Living Life:

So far so good.  I am still feeling a little munchie.  Almost like a withdraw symptom, my body is now confused and thinks it needs higher starches for energy.  It wants a quick fix.  It isn't just our mind that desires that,  when were off hormonally as a result of food it gets confused too.  So it is important to take a minute and feel what we are feeling and respond in a more effective way.  Our body is trying to communicate.  So with the muchies I want to ensure I am super hydrated so tons of water.  I clearly have a desire for sugar so I am not going to deny my body but going to give it low glycemic options like sweet potatoes and berries to satisfy the need without the insulin spike. 

I had a great day.  I felt awesome in my workout and properly fuelled for it.  I actually started to shake those munchies as I responded better to my body requests. I got this and feeling mentally a lot more energized and relieved because my body is happier. 

Daily Reflection:

I want to control how I feel and that is awesome.  I will not let food control that.  Food is my friend, my was of life and a need.  I want to choose those that want to help me.  Just like any relationship.  We want to surround ourselves by those who build us up and make us feel good.  I want to have that relationship with food.  I do not want to fear it or resent it .  I choose to have a healthy relationship with it and make the choices that will satisfy that relationship. 

Breakfast:
1 Cup Egg Whites with Olive Oil
Sautéed Peppers and Onions
Hot Sauce
* plus supplements

Lunch:
Shake
Orange and Kiwi
1 TBS Coconut Oil

Dinner:
* pre workout
3 oz Steak /
1 cup roasted potatoes
2 Cups Cucumber Salad with Olive Oil

Snack:
* post workout
1/2 cup mince turkey.  I just wanted to get a little extra protein in because I killed myself at the gym and wanted it for muscle recovery. 

Day Twenty One

Morning Vibes:

I am still tired today and feeling the wrath of my cheat meal yesterday.  I woke up carb crazy!  I can tell I am off balanced and likely a result of a glycogen overdose.  To much sugar in the blood stream and my insulin is spiking,  making me feel like a hormonal mess.  I am heading to the gym to help maybe burn off some steam and use up some energy.  Hoping it may help.  This is a reminder to why I am selective when it comes to treat meals.  As delicious as it was and how much I enjoyed myself it shows the strong connect our body has with food and how it responds.  It is also a reminder how it can be so easy to spiral out of control when we consistently make poor food choices.  We have a hard time rebalancing and hormonally it because difficult to resist temptation because we legitimately feel we can't live without it. 

Living Life:

My workout made me feel better and I have started my day well with eating but I am so off today.  I did my best to stay focused and ate a high protein, high fat breakfast and lunch to help combat the urges but I am struggling today.  It didn't help we went to Ikea and Caleb was a needy little man.  It was busy, he wanted to be help and I am already in a hormonal crisis because I ate like pooh.  It just made the urges stronger and as a result,  I caved again and went for convenience and comfort for dinner and had a sandwich.  I won't chalk the day up to a fail because I was reminded of a key factor about myself.  I am carb sensitive person, the more I eat the more I want.  Especially if I choose processed variations or high starches.  No shame in it.  It's just how my body responds and we all react differently to food.  However, we are strongly influenced hormonally by what we eat.  So tomorrow, I will have to have my head in the game because it will be another day of imbalance that I will have to face but I have had more than enough treats and a birthday a week away and don't want to wish I just hung in there,  plus I am getting ready to spend a few weeks leaning out.  So guess it's better I enjoy it now hehe  

Daily Reflection:

Treats.  I need to be more mindful of what I choose.  I want to enjoy food while I eat but I also want to feel good after and the next.  Even if I indulged.  This is possible.  I am glad I was reminded of this and now I can be more mindful of sticking to tasty treats that work well for me. 

Breakfast:
Shake plus supplements
1 TBS of olive oil * i just put it down like cough medicine.

Lunch:
1 cup mince turkey with peppers and onion
HUGE Salad
1 TBS Coconut Oil* also just put this down the hatch

Dinner:
Chicken Parm Sandwich*  amazing!  But I was instantly tired after.  Food should energize not deplete us.  I am done with treats for the week! 

Day Twenty

Morning Vibes:

I felt good and ready to go to the gym,  I had good focus as the day started.  I had my plan and was ready for it.  I had an awesome class, doing my ritual booty shaking on Saturday mornings.  It is actually crazy the amount I sweat.  I can't believe how much I notice my glutes in the class.  I have been working them way more than I ever had and I can tell.  OUCH!

Living Life:

I started to feel tired as the day went.  I even packed an orange that I ate post workout.  This got progressively worse as the day went.  I am starting to notice if I am going to have a longer workout than I planned and a very cardio focus,  my low carb start to the day may be hindering me.  I think I am going to up my greens in my breakfast the next few days and see if that helps.  Next will be to have a carb loaded breakfast on those days and just alter my schedule for meal when that happens.  I will still maintain my lower and higher carb days,  I will just switch around in the day I have them.  It's always a game of trial and error.  However, what I have come to know since the past is to be flexible.  I use to set a plan and be stuck to it.  If I didn't follow exactly I would chalk the day up to a fail.  That puts way to much pressure on me and takes away the fun in what I do.  Consistency is my opinion is much different than following a plan to the exact measurement and timing. 

So I had a cheat meal and it was awesome!  I had pizza and a canoli.  It was delicious and no regrets.  I was sooooo tired after though,  so I did perhaps over eat plus it is a clear sign that as much as I enjoyed it,  something wasn't balance in my body.  That's ok though,  just something I notice and as much as I enjoyed it I don't like feeling that tired or bloated.  So maybe next time I will explore another delicious treat.

Daily Reflection:

I will consider a different treat next time.  I am so connected in this process to feeling good, not just looking good.  Honestly,  if that was the case some may chalk this journey up to a fail because my weight drop hasn't been significant but I have lost inches, gained muscle and reduced my body fat.  We work in stages, to make this a change easier to sustain we need to allow ourselves to trust the process.  I am setting myself up mentally, physically and emotionally to lean out.  I find there needs to be the appropriate foundation set out, this is to obtain the desired results I want.  Plus my goal this time is to feel better about it.  I have leaned out before and often feel tired and stress during the process.  I expect it to be disciplined and tight but I want it to make me feel food as a result of my efforts. 

Breakfast:
Shake plus supplements:

Snack:
Orange( Post Workout)

Lunch:
3 oz steak with salad.  

Dinner:
3 Slice Pizza & Cannoli
 

Day Nineteen

Morning Vibes:

I woke up tired again.  So this is twice this week.  Both times after I had a higher exercise day.  I am learning this may not be a smart move with the food changes I am making.  I feel awesome when I stick to my food but focus on one intense workout.  I am going to play around with food strategy for the days I may be more active.  It throw me off mentally when I wake up feeling like this.  I have lower focus and drive.  Today is a none workout day too,  which is good because I am tired but I feel a bit at risk for my food.  I already ate outside my current; food list and had toast and avocado this morning,  This is off setting me.  It is actually making me more carb crazy.   In my second meal I am going to have a higher fat serving and protein to help slow that down.  I am also going to limit my starches now the rest of the day,  I will save them till dinner.  Maybe not even.  I have already had most of my daily intake just in those pieces of toast.  I am definitely too carb sensitive to be eating them first thing in the morning and to be eating ones too high in starch like bread.  SADNESS!   Gotta save those for treats. 

Living Life:

The rest of the day has been ok, I stuck to my meal plan.  I had weird energy the rest of the day and higher carb cravings.  I decided to go to the gym after all.  I wanted to get a little energy boost and let out some stress. I felt so glad that I went.  It was I needed. My body is really sore this week.  I am also proud of my workout commitment.  I have managed to workout 4 times already this week and have a planned workout tomorrow.

Daily Reflection:

Need to make some food adjustments.  I am feeling too much cravings.  Something is simply off balanced.  Maybe it isn't even the food but with my new drive for the gym my demand may be greater and I just need to play around with portions. 

Breakfast:
2 Pieces Toast with one avocado plus mu supplements

Lunch One:
1 Cup Turkey with Salad

Lunch Two:
I Cup Turkey with Salad

Dinner:
1 Cup Turkey with Salad
1 Pear
1 Apple

 

Day Eighteen

Morning Vibes:

I feel ok this morning.  The rest yesterday was definitely a good call.  It allowed me to recharge and wake up feeling ready for today.  We ran out of protein so egg whites it is this morning. I am sticking to my plan and doing my workout as soon as Caleb is down to get me motivated for the day.  I am loving this week for workouts because I am planning and designing for May.  I love having a plan and something new to work on.  Especially, from this challenge I have been asked often for workouts.  It will give me the chance to share with some ladies.  I love knowing other people are working with me and that I am helping them along the way.  Fitness is such a community based thing and I love being apart of that.

Living Life:

I am feeling very excited and focused.  So much so it is actually making me anxious.  I want to get to things and get planning.  I am actually going to hit the gym tonight too.  I want to spend some time there designing my gym components for the May challenge.  Plus I am feeling the urge to lift some weight.  It's been a while where I have felt strong and I want to go play around with that.   I am really starting to be attached to my routine.  Eating clean and exercising are and have always done wonders for me.  It is something hard to maintain and it can bring me down but consistently pushing through and adapting is what is finally getting me to where I want to be mentally and physically.   The time off has definitely given me the opportunity to really find balance in programming that I feel can really help people make the transformation and change their lifestyles.  No matter what walk of life you are on. 

Daily Reflection:

I felt so good at the gym.  I did some work on my back and I couldn't believe my pull up progressions.  I haven't tried in a few weeks because honestly the last time I did I was sad by how weak I was and realized I had some conditioning to do.  I am no where near being able to do an unassisted one yet BUT I can hold negatives and multiples in a workout,  and complete sets with assisted options.  I could barely hold a negative a few weeks back, never mind multiples or continuing to assisted options.  I felt pretty bad ass.   I have also spent thing week playing around with the meal plan I want to transition too.  It may just be me but already after just a few days I am seeing leaner bit of me.  WOOT!  I still have some playing around to do but I like the direction of this plan.  

Breakfast:

1 Cup Egg Whites
1 TBS of Olive Oil
Plus my supplements

First Lunch:
1 Cup Minced Turkey with peppers and onions
1 Avocado
Salad with Hot Sauce
1 Pear

Second Lunch:
1 Cup Minced Turkey with peppers and onions
1 avocado

Dinner:
1 Cup Minced Turkey with pepper and onions
Salad dressed with 1 TBS Olive Oil
1 Pear

I did some batch cooking.  So today was a turkey day.  I can be quite boring with what I eat, especially if I find something I like that is easy and tasty.  It may be turkey for the next week.  We will see.

Day Seventeen

Morning Vibes:

I am tired today, I may have been a little over ambitious yesterday with all the exercise and running around. I feel fatigued.  I am going to spend today resting and I will get back to my workout tomorrow.  Had to switch up breakfast because I didn't have my shake but that's ok.  I don't mind switching up.  I actually went for some chicken in the morning.  I can eat really anytime.  My appetite doesn't seem to run on any specific clock, other than feed me now. 

Living Life:

Definitely having a very tired day.  So taking it easy is likely best.  I will go to bed early to get myself on track for tomorrow.  I still maintained a rather decent day of eating.  It was a struggle today because I was a bit lazy about everything but I managed to not stray and do what would help give me energy versus take it away any further.  I was more carb dependant today because I felt tired but I tried to make healthy choices.  My Mother in Law made us a huge serving of roasted potatoes and squash, delicious! It did take a little will power to stop, ate more than I should but I didn't eat to a point I was overly full. 

Daily Reflection:

I need to catch up on my rest and priority is to do my workout first thing tomorrow, so one day doesn't become two.  After a decent night sleep it will be what I need to get me the energy for the day.  

Breakfast:
4oz chicken
1 avocado

Lunch:
Salad with Romaine
1 TBS Oil
4oz Chicken
1 Avocado

Dinner:
4oz Chicken
1/2 Cup Roasted Potatoes
1/2 Squash

Dessert:
1 Orange
1.5 Kiwi
 

Day Sixteen

Morning Vibes:

I am very excited this morning. I am heading to the gym with my Mom this morning, she has been a big supporter in my Fitness Journeys.  PLUS we are getting our new floors in, so Caleb is spending some time at my In-Laws today.  Seeing I am working out so early this morning, I had my protein shake on the road and have a banana packed for post workout.  The workout was great, so much fun and my Mom kicked my butt as usual. 

Living Life:

I always feel great post workout BUT I was unprepared for how long I was out today.  I didn't have my next meal and while I was out and about I felt yucky because I got too hungry.  I was proud I could see through the crash and didn't just eat anything.  The mall actually had a health food store and these all natural bars, not ideal as they have too much sugar and not as sufficient source of marco I needed, however I was happier eating that than something that held little to no nutritional value.  This was my bad and I should of been more prepared, note for next time. Especially when I knew I was going to be out and I have a dance class later so I am more active today and really need to eat well to maintain my energy. 

At dinner I had a larger serving of protein to make up for what I missed early and although the bar was higher in carbs, I still maintain my usual serving because I am going more than usual.  I had my dance class tonight which was soon much fun!  It was way harder than expected from a physical standpoint.   If you want to see what I did check out my instagram and scroll back to my Beyography post.  It would be fun to see some of you ladies at the next one!

By time I got home I was actually hungry,  even though I didn't plan to eat again.  I decided to have another shake.  I could tell my body needed it and I didn't want to overdo my carbs because I know I ate more than enough but I did give my muscles a push today,  so the extra protein shouldn't hurt. 

Daily Reflection:

I had a brief self pity moment at the mall today, I just adjusting to my new body shape post baby and felt a little uncomfortable in trying on clothes.  I haven't been shopping post baby yet and it reminded me that I still have work to do.  Rather than buy something in the size I was currently I opted to wait.  I will use this moment as a reminder to keep going.  I got this!   I will also be sure to be more prepared the next time I could be out of the house for awhile so that I don't get hit with that situation again.

Breakfast:
Protein shake plus supplements

Snack:
Banana(post workout)

Lunch:
Natural Bar

Dinner:
4oz Chicken
1/2 Cup Sweet Potatoe
Salad with Oil and Vinegar

Snack:
Protein Shake( post class) 

 

Day Fifteen

Morning Vibes:

The cleaner eating is really helping my energy and overall state of well being.  I was up a couple times last night with Caleb, he is teething and has his first tooth cutting BUT the sleep I did get I am resting better, sleeping more soundly.  Therefore, I still feel pretty good in the morning.  I completed my workout during his nap.  I am using the remainder of these challenge to design for my next.  I always spend time near the end of the programs I am working on to think and prep for what I want to do next.  If I leave too much time in-between I tend to loose my focus and motivation.

Stay tuned,  the workouts with continue to be short and intense however, I will be sharing the entire program with a few lucky ladies.  All my workout programs have a similar style.  Focused on intensity, higher volume and limited rest.  I do this to challenge the body, keep muscle challenged and avoid them adapting too quickly.  From a result standpoint, short and intense elevated our heart rate, increase blood flow.  It not only works our muscle but challenge the cardiovascular system.  The best part is during the recovery, when pushed to these limits we change hormonally.  We release cortisol, distressing.  We then lower our blood sugar levels and balance insulin,  we do this with nutrition considerations and when that is all balanced the body can release unwanted fat and build a sleek lean muscle.

Let's just say I am already so sore from the program this morning:)

Living Life:

I got a ton of energy from my workout and feeling very focused again with my food, I making some adjustments to my macronutrients to suit my goals and body.  I am still maintain my whole food selections but just playing with quantities daily.  I am finding the perfect timing for my carb intake and it is really helping with cravings.  For myself, post workout is key for loading up and then easing off for the day.  I reload again at dinner.  If I plan to workout later in the day I will reserve them for pre workout and post.  This seems to allow my body to use them quickly and reload so I don't wake up the next day feeling overly depleted. 

Daily Reflection:

I am feeling excited by activity again and appreciating the amazing benefits I get mentally from exercise.  I am loving my focus and motivation and desperate to maintain it.  I added reminders into my phone to ensure I stay focused.  I am now at a point if I feel I am less motivated,  I don't get down about but look and problem solve right away to ensure I don't loose the whole day and set up the relieve I will need tomorrow to feel in more control. 

Breakfast:
Protein shake plus supplements

Lunch:
1 cup minced Chicken and 1/4 cup potatoes( post workout)
Huge Salad with 1 TBS Olive Oil

Snack:
Pear and small banana
1 small handful of mixed nuts

Dinner:
4oz Chicken
1/2 Cup Roasted Red Potatoes
Cucumber Salad( used one whole cucumber, with 1 TBS olive oil, vinegar and pinch of pink himalayan sea salt) 

 

Day Fourteen

Morning Vibes:

Another day I felt pretty good, I am feeling less bloated today.  I think my lady friend is slowly down and as a result I don't feel like I am storing a ton of water.  We have so much cleaning of the garage to from the move.  That is how I spent my morning. I won't be working out today but will be tomorrow.  The weather may be what determines if I get to go to the gym or workout at home.  Either way I have something planned.  

Living Life:

Today we had family over to see the new house, so that meant snacks.  I just stuck to the fruit and veggies.  I did have some cheese but not too much because it does make me feel bloated.  My Mother In Law is a excellent cook and brought home made pizza and pasta that we could have for supper after they left.  SOOOOO tempting!  What I did was separate a portion for myself and froze it.  I will save it for another day.  Tonight I will stick to my Mexican salad.  My weekly favourite this week.  I am feeling proud of my control.  I felt like I made food choices the last few days because I want to.  I didn't feel like I was missing out, I know I can treat myself but choosing to be selective.  I have been feeling so good from an energy stand point and my skin is looking better and I know that has a direct connection to cleaning up my plate.

Daily Reflection:

I am definitely noticing I am hungrier the last few days.  It has actually been awhile since I notice that, I am finding myself instinctive and eating when hungry and stopping when full.  I am keep busy with other thing versus eating and snacking.  I would like to improve the intensity of my programming and that is my main goal this week.  I feel I have a handle on the food thing BUT I want to place a stronger focus on my training efforts the next couple weeks.

Breakfast:
Protein plus supplements

Lunch:
4oz Chicken* mixed between white and dark meat
1 small avocado

Snacks:
Small dessert plate of fruit during family visit.
Thumb worth of cheese
1 piece of baguette. 

Dinner:
1 cup mince turkey
1 HUGE plate of romaine lettuce
2TBS Salsa
1 TBS Full Fat Sour Cream
1 Cup Sweet Peppers
 

Day Thirteen

Morning Vibes:

I felt good this morning.  I was surprised when I did wake in a carb frenzy.  I actually skipped them in my breakfast and opted to save them for my post workout.  I had my shake and knew I was heading to the gym so I packed a small banana and pear for the road to eat once I was done my workout there.  It felt sooo good to be at the gym,  I miss the energy there.  It is definitely something that helps me push myself during my work outs.  I do still feel insecure at the gym because I am not entirely comfortable with my fitness levels.  It has definitely hurt my confidence, especially working out in a gym where A LOT of people know me  BUT not every knows me well enough to know I had a baby.  Not that I need to justify myself to everyone but it's just something that sits with me and I continue to work out and not let it clutter my mind too much but it does pop up.  Just a human having a human moment.

Living Life:

My workout was great:) Today was just a dance cardio type class.  This is my workout of the week that I do to simple zone out and enjoy myself.  It's the type of thing I do because I love to move, the music is great and I get to sweat and be taught.  I felt awesome after and was excited to carb it up after.  I went and did some errands and when I get home I will likely be eating again.  This time just some protein and fat to make sure I don't go to long in between meals.  My muscles are definitely sore for my burpee and squat torture yesterday.  Driving home I also have some great ideas for some more home fun!  I kept staring at my stairs and wondering what workout I could design with them and I think I have something I am going to give a go with tomorrow!  Keep an eye out, may be something worth sharing!

Daily Reflection:

I am working really hard over the course of the next few weeks to keep treats minimal.  In the crunch time I like to trim my plate and that is restricting myself but definitely minimizes portions when it comes to treats.  I become more of 

Breakfast:
Protein Shake plus supplements

Snack(Post Workout)
1 Small Banana
1 Small Pear

Lunch:
4oz Chicken
1 small avocado with black pepper

Dinner:
Chicken Stir Fry with 1 Cup Rice.  I didn't measure my chicken for this, it was for both my hubby and I.  It was made with onions and peppers and carrots.

Treat:
6oz Red Wine

 

Day Twelve

Morning Vibes:

Well I was right.  My monthly visitor is here.  That explain the bloating, the heaviness and fatigue. I am a little slow moving this morning BUT when the baby goes down for his first nap I am going to do a little HITT style program to get my heart rate up and get my blood pumping.  It always makes me feel better when this time comes around,  it relieves the pressure and I feel the sweat helps release some of that water and bloat.  I still intend to keep my starches low today.  I don't plan to include any till dinner.  Yesterday,  you will see I had a medium starch day,  I had them in my lunch and dinner.  Today,  it is going to be limited to one meal.  Tomorrow,  however I will have them in all meals:)  

Living Life:

I felt like dying in my workout because it was hard but I had good energy and focus.  I did get frustrated a few times because physically I am just not as fit as I was and had to take a few extra rest.  I sent out the workout for you to try.  If you didn't receive please email me.  This style of program would fall under the category of HIIT training.  It's purpose is to increase intensity well providing limited rest to provide the opportunity to push as you work you way through.  It produces intensity and elevates the heart.  It is a challenge cardio venture but an effective one, it helps challenge your anaerobic threshold(the work you can do without oxygen) and train your V02 max.  I choose Burpees and Squats because I wanted to target large muscle groups to engage the muscles and hit all muscle an increase blood flow to increase my fat burn. 

I have just one meal to go at this point and it's the one I can't wait for at this point.  I have kept my carbs low and can't wait to load up on some starches at dinner.  I am starting to have sugar which is a sign that I used the right energy today in my workout and post.   My gloygen is ready for some restoring.  MMMM potatoes!  Loading up on water and veggies.  I was very mindful to keep my healthy fats in my meals today to help with satisfying my hunger and cravings.  I felt good till about 3pm.  Now I wait till dinner.

Daily Reflection:

I felt really food today with my food, even as the day ended.  I felt less bloated.  Tomorrow is a higher carb day and no one will ever complain about that! HEHE

Breakfast:
Protein Shake plus my supplements

Snack:
20 Almonds

Lunch:
1 cup egg whites
Chopped pepper* whole thing
drizzled with 1 TBS olive oil

Snack:
2 TBS Organic PB

Dinner
3oz Chicken
1 Cup Red Potatoes
1 Cup Green Beans
1 Cup Broccoli
 

Day Eleven

Morning Vibes:

Had another restful night.  Went to bed early and feeling pretty good this morning.  The bambino was up a bit earlier this morning so my workout will have to wait till first nap or later as we have a plumber coming in to install our dishwasher.  I do have intentions of limited my starches today till mid day and later.  I want to carb up as the day goes because I intend on having a lower carb day tomorrow.  I want to place around with my body and be sure it doesn't adapt and work on reseting my glycogen levels post stress.  I am sure my cortisol levels have been higher and I have been storing more glucose as a result so going to play around for a few days with some very mild cycling to try and balance that out again.

Living Life:

The day has been good, the plumber left and Caleb was still down for a nap so I decided to do a bit of a workout.  I wanted to focus on pushing today so I did wide set push ups and triceps.  I don't always like pairing chest and triceps together because it definitely hinders my strength on the chest side but I was out to burn them out and not as focused on strength today but volume.   managed to do 100 push ups and 100 tricep push ups(many of these on my knees) I finished off with some lower ab work and I used an exposed beam in my basement to work on some negatives for my pull ups.  I am definitely looking forward to getting to the gym this weekend.  I am feeling limited to what I can do at home.  Next week I will I will be retrieving my weights from my inlaws and setting up a more solid home workout environment to allow for a little more challenge at home:)

After my workout and lunch I did hit a huge wall , I actually napped when Caleb had his second nap.  I was feeling pretty tired.

Daily Reflection:

I felt good with my food again,  although I am feeling heavy and very bloated.  I have a feeling my monthly visitor is coming.  Which would explain these feelings.  I will be sure to keep up with my water to help with the retention over the next few days.

Breakfast:
Protein Shake plus my supplements.

Lunch:
1/2 Beans
1 cup minced chicken
HUGE SALAD with romain lettuce.
1 TSP Sour Cream
2 TSP Organic Salsa

Dinner:
3oz grilled steak strips
HUGE Salad with romain lettuce
Sautéed mushrooms and peppers* probably 1/4 cup tops.

Post Dinner Carb Load:

1 Banana* small
1/2 cup mix of kiwi, strawberries and a couple apple slices.

Again this is because I plan to have a lower starch day tomorrow so I wanted to load up the night before so I can feel more balanced as I enter my day tomorrow.

 

Day Ten

Morning Vibes:

Another day where I woke up feeling good.  The new house and space is definitely providing better rest for everyone,  I felt excited to workout this morning and as soon as Caleb went down for his first nap that is what I did.  

Down in the dirty basement I rolled around and got my sweat on.  Today my workout was 20 minutes.  I completed one of my favourite design styles which is a pyramid format.  I like the gradual increase of reps,  because once you peak and mentally begin to get tired you feel refocused as you make your way back down.  I find I move a little fast on the way down,  I was sweating and tired and wanted it to just be over!

Living Life:

Working out in the morning definitely helps with my focus when it comes to food.  I am reminded all day how hard I worked and it makes me mindful when I choose to eat something.  I do workout later in the day sometimes but I find it a lot easier to justify bad food choices with the mentality I'll just burn it off later.  That is not always true!  Next week I will be heading back to the gym but I am learning a valuable lesson with my restricted home workouts this week.  I miss the gym and weights but I will have to workout in the evening.  I now revised my plan next week to stay on track.  I will complete a fat burner each morning like I am this week and than place my focus on my weights in the evening.  It will keep my primed for the day when it comes to food and give me the chance to get back to building some muscle.  It is combining the best of both worlds.  My fat burners only take 10-20 minutes so it is really just shifting them to be strategic.  It's breaking up my regular workouts into two smaller ones.

Daily Reflection:

I am feeling mentally confident and calm.  I am not feeling pressured or overwhelmed anymore.  I look at myself and accept it as it is and comfortable that it will change.  This is my ideal training mentally,  I am focused and confident.  I let go of the doubt.  I just want it.  Simple.

Breakfast:
Protein Shake plus my supplements* I used a plant base protein. Try an avoid soy based proteins.

Lunch:
1/4 Chicken White Meat
Salad with oil and white wine vinegar for dressing

Snacks:
Handful of nut mix.  I also purchase raw.

Dinner:
Taco Salad* Finally made at home!!!
Romain Lettuce* a ton, a solid plate full with cucumbers, shaved carrots, peppers.  The salad alone was the size of a small mountain.
1/2 Mix beans season with paprika
1 Cup Minced Chicken season with David's Spice Spicy Mix.  I forget the name at the moment.
1 TSP of full fat sour cream*  I never eat reduced fat anything.
1 TSP Organic Salsa* no added sugar
Tobacco Sauce.

Dessert:
2 piece dark chocolate.  I definitely had a sweet tooth today.  Likely my lack of fruit today and I waited too long to eat any starches.  So by the days end my body wanted to be stocked up. 

Day Nine

Morning Vibes:

I actually felt great this morning. I even got up before the baby!  WOOT!  I used it as an opportunity to get my workout done.  I did this fasted as it was a great opportunity to do this,  I was well rested and ate well the day before and was completing my workout within an hour of waking so my body was in a responsive state to do a workout before eating.

I love working on in the morning mentally,  I tend to have good drive and push but physically I do feel it more.  It is likely a result of the higher lactic acid demands while my body wakes for the day.  Morning workouts set me up for a great energy day.  My workout was short, 15 mins.  It was also very simple I did squats and lunges only.

Living Life:

My keen start allowed my to have a bath and relax during Caleb's first nap.  We did some errands together including getting my food for the day.  I am will start sharing portion sizes with you so you can really get a feel for what my day to day looks like.  I had another good eating day:)  So that makes 6.5 days that rocked vs. my 2.5 days of crisis.  My calendar really helps with this, it is easy to feel defeated when you are falling down the rabbit hole with stress and forget the bigger picture.  My success to fail ratio is pretty damn good.

Daily Reflection:

I had strong will today and confident I will tomorrow.  Simple.

Breakfast:
Protein Shake plus my supplements

Lunch:
1/4 Chicken Dark Meat
1/2 Cup Roasted Potatoes
Salad* about the size of a plate and dress with 1 tsp of oil

Dinner:
Spicy Bean Salad* the bean portion was about the size of a hamburger patty
Dressing was just hot sauce
Salad itself was spinach, cucumber, onions, green peppers, hot peppers and about the size of a whole plate.

Snacks:
1. 1 cup watermelon
2. Cucumber and Peppers with thumb worth of cheese
3. Bowl of strawberries- it's on my instagram!  It was big.

 

Day Eight

Morning Vibes:

Today Jeff is back at work.  So Caleb and I are left in the domain!  I am going to build our bedroom and clean up.  I don't have big workout plans,  although I am definitely craving it.  I made it to the gym 5x last week and that is my jam.  3x a week doesn't cut it for me.  Leaves too many days to get lazy!  You can see great results with 3x a week but for me it leaves me with too much opportunity for excuses.  I will be very physical today and that is the only reason why I am not too keen on working out or worried about it.  Tomorrow I do plan to do a workout at home, now that I have a big unfinished basement it will be come even easier to make that possible.

Living Life:

I have been just ploughing through stuff today,  I started around 8am and just finished at 8pm.  I set some alarms today to remind me to drink water.  I know its crazy but when I drink out of those little 500ml bottles I don't ever drink enough.  So I bought a few big ones and committed to drinking them,  if my alarm went off and there was still some left I took a break and finished it. It helped me feel much  better today.  I went to the store and bought what I could.  No fridge still.  So I bought some fruit, oats and a roasted chicken that I ate today.  I will do this again tomorrow. We get our fridge Wednesday!  Yay!  

Daily Reflection:

I feel much better today.  It will be nice to meal prep and be more convenient and less tempting but under the circumstance today was a good day!

Breakfast:
Protein Shake plus my supplements

Lunch:
1 cup melon
Chicken and salad w/ walnuts

Dinner;
2 cups watermelon
chicken and salad w/ shaved almonds and oranges

Snack:
Raw nut mix & 2 pieces of Dark Chocolate:)

Day Five / Six & Seven... WOWZA

Day Five 

Morning Vibes:

I felt good this morning.  It's Good Friday and even though I am off work, holidays still bring a certain vibe.  Things seem a little more relaxed,  which is funny considering all I have been doing this week is prepping for the move tomorrow.  I do like when Jeff is home because I can get to the gym early.  I am on my way there now.

Living Life:

Workout felt great, I did a total body workout because I am doubtful I will be getting to the gym in the next few days so figured mights as well be sore every where over the weekend to remind me of all the work I did during the week.

What started off as an awesome eating day quickly turned to crap at Good Friday dinner.  I was prepared too, I browsed the menu prior and knew what I was going to pick so I wouldn't even browse the menu when I arrive.  I tend to do this to help me not give in to temptation.  I seem to be much stronger willed when I have a plan.  Originally it was just going to myself meeting my family and was going to leave Caleb at home because dinner was going to cut close to bedtime but I thought I would take him.  He was very shy and fussy the whole time, my new mom readers know it is hard to relax when you have a clingy, crying baby on your hands.  So easiest thing for me to do when I was asked what I wanted.  Told my husband I'll have what he is having.  Food and my concern for what I was eating was limited, and I knew he would order something I wouldn't and I would emotionally eat it and feel better.  I ate it and didn't feel better, SHOCKING! It never works but what is done is done.

Reflection of the day:

1/2 the day went well and one lost meal,  I wouldn't say that is enough to call the day a total flop. I just know me and wish I didn't turned to food as a coping mechanism but not going to lie those chicken wings were damn good!

Breakfast:
Protein Shake plus my supplements

Lunch:
Chicken and sweet potatoes and salad

Dinner:
Boneless Chicken Wings
1/2 Serving of fries
Ceasar Salad... yeah I did!

Day Six:

Morning Vibe/Living Life:

It's moving day.  It was long and busy and our appliances ended up being delayed. WOOT! :(  Any who I had my normal breakfast and that was it till dinner! SOOOO BAD!  My blood sugars were so low and I was so busy lifting and moving that day that by time dinner came I wasn't even myself anymore.  I was full on beast!  I knew pizza was on the menu but I didn't expect to eat half of one!  OOPS!  

Reflection of the Day:

Don't eat half a pizza ever!  It hurts too much! lol This is not a prime of example of a good day, this day was terrible.  My water intake was poor, my food quantities were poor and my choices were poor.  When we do not maintain proper insulin levels we are at a rage with ourselves and the truth is,  it does truly become hard to say no.  If this is a day to day habit, I could easily see myself saying I couldn't help it when I make bad food choices.  I am glad this is not the norm for me.

Day Seven:

Morning Vibes:

Day one officially in the house.  I slept great.  Caleb went solo last night in his own room with no prob at all, I slept in peace and quiet.  I could get use to this.  What a difference I feel with just having solid sleep.  Even though I was still up at night to feed him, my time in between was much less disrupted.  

Today we build furniture.  We bought IKEA... like the whole store.  FML.  NO gym just building.

Living Life:

NO appliances makes it tricky to eat well.  I really appreciate them now and will never take them for granted again!  We manage to remember to bring our shakes and supplements so that started my day.  My family came over with food.  I love my mom for knowing me so well and came with a clean assortment of eats.  I felt pumped up today,  the adrenaline of the house was definitely apparent because I was dead by the end of the day.  Dinner was bad, nothing was open.  We found a subway.  OMG is that what bread taste like.  I miss bread like that,  but my tummy doesn't .  The combination of the last few days is definitely taking a toll.  My skin looks dark, my tummy hurts and I am so dehydrated.  I also forget how spoiled we are to have things so readily available to us, like extended grocery store hours and how holidays can put a wrench in that!

Daily Reflection:

The weekend is over.  I have adapted to the fact I live without appliances now.  No more holidays, stores run on normal schedules.  Tomorrow,  I can buy smarter and eat better.

 

Day Four

Morning Vibes:

Today I slept in!  My hubby got up with the baby and that let me catch up on a couple hours:). 
It really is amazing how much less hungry I feel when I wake up feeling refreshed,  it shows how important sleep really is for setting up for success.  I definitely crave more now than I did when I slept better,  takes a lot more awareness now for me to be mindful of why I want to eat sugar and bread!  I will continue going to bed early to tackle this,  felt much better today.

Living Life:

I went to the gym mid day,  I don't know it was the extra rest or the timing but I felt awesome!  I had a lot more conviction to my workout,  so much so I felt a little ill after.  I did slack on my water today,  so that also could be apart of it :(

I even felt less hungry as the day went,  it was a definitely change from the last couple days where all I could think about is food.   I am feeling in more control.  I also didn't carb up this morning,  I wait till post workout.  This is something I am going to do again tomorrow.  I hope this keeps up!!!!

Today's Reflection:

Rest is essential!  I know this but was reminded today.  If craving are through the room it may be something as simple as focusing on some sleep ;)

Tomorrow is Good Friday and I am hoping to stay close to my meal plan even though I'll be eating out!  I am moving Saturday so pizza is on the menu and I want to have that!  Haha so tomorrow I'll be implementing my ordering out strategies which I'll share tomorrow.

 

Breakfast:

Protein shake- fish oils/ green supplement/ b-vitamins

Lunch( post workout):

Chicken
Mixed veggies
Rice

Snack

Oats and strawberries

Dinner:

Chicken
Salad with oil and vinegar
Sweet Potatoe

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