3,000 kettlebell swing challenge, it starts now, or later? Come on, its in your future.

*Change the shape of your body in 30 days!
*Warrior like conditioning
*Powerful Glutes
*Better posture
*Increased work capacity



Above are some claims that I have seen on some fitness sites in regards to a 3,000 kettle bell swing challenge.

The idea is 100 kettle bell swings each day for 30 days. I don't really doubt that all the above are true since it is not only an excellent calorie burner, but obviously is resistance training as well. I am excited to be starting this challenge today. I already use gloves because my hands are calloused. I will split my swings into 25 reps & 4 sets. I will also do other exercise as well like running, yoga, definitely stretching gluteus, hips, hamstrings, etc….


Anyway I'll obviously be reporting back on this! Excited to try? Start with a 15-35lb bell (more if your a guy)  depending on your fitness and strength level. I am using a 25lb bell for now. Its what I've started with and I am not ready to go up any time soon.

look for videos online by searching or other descriptions for proper form. And ssssssssttttttttttttrrrrrrrrreeeeeeetttttcccccchhhhh.





reference:
(bloomtofit.com)
(chroniclesofstrength.com)

Bringing sexy back

Ok, so Ive been very busy and on the move. I live in a rural foothill area of CA and all of my family/most friends are either in Sacramento or SF Bay Area so whenever I go to see anyone it is a hike.


I wish I had been doing more literal hikes but Ive been kettlebellin' and running, also yoga and swimming.  I have not been doing great on my grain/sugar free lifestyle but I have been much better the last few days. I can be an emotional and impulsive eater sometimes, but hey- Im pretty impulsive in general.

 I stepped on the scale this morning and I am at 135lbs. This means I have lost a total of 3 pounds mainly through exercise but I had good/bad days as far as eating. I don't really want to measure at this point because I haven't noticed any real inches lost but I will check tomorrow.

I did buy myself a large camelback water bottle and plan on refilling that 3 times daily. I have been making french press Peets coffee in the morning and allowing myself a diet sprite in the afternoon. It is funny because it really is like a treat, with 0 calories so I am phasing them out, but slowly…

It seems like there is sugar following me around, constantly! So I have to admit I have indulged in alcohol and dessert the last couple of weeks. I have eaten ok for the rest of the time. It is in the evening when I want to relax and have a drink I get in trouble so I don't think I can drink even red wine right now until I am at some sort of maintenance phase. ( With the exception of my b day, duh. 7/31.)


Heres what I've been eating the last couple of days:

Breakfast

3 egg whites cooked in olive/coconut oil
chicken sausage
almond/coconut unsweetened milk mix


lunch

Peanut butter ( I have been eating it by the spoonful and I am not sorry about it!)
apple
salad w chicken/fish


dinner

sweet potato
grilled wild salmon with butter& garlic & dill
large salad
grilled veggies


So there you see it lots of yummy food the last couple of days and feeling great, tummy feeling flat-energetic as well.

Sorry Ive been negligent, my fledgling sweet bloggy! I am back but I won't be so rigid about posting my menu and workout schedule. I like having a basic plan but started feeling marred with details and it was seeming daunting all of a sudden.

From now on, I will just report my experiences (journal style still) and post pics/recipes of yummy stuff I make. Of course I will post all of my stats so that you can see the exact results which was the whole point anyway :)

Ok, Now LETS DO THIS.

**don't forget to log all your food in my fitness pal, to make sure your macros are good ( don't have more than 100 carbs in a day).
***dont forget to move.  I used to have one of those jawbone things that tells you if you've been idle too long. It broke. I miss that little vibration that it did. I forget to move sometimes and realize I've been idle for a while, I am going to blame technology for that.

weekend BJ's

Ok, the title sounds salacious and fun but its is in fact not that type of posting. I started my period and broke down having some Ben and Jerry's Phish Food Ice Cream. Ok, got that out of my system. Also had some red wine. Seeing as how its monday and I didn't plan well for the weekend I am moving on….

I also won't be able to do the exact menu that I posted because I needed to cut back my grocery list this week as we bought our plane tickets to take our family of 5 to Cabo in July. *so excited*.

I will be doing the banana oatmeal for breakfast. I got a great deal on a bag of ripe bananas and already have walnuts and eggs at the house.
I will stick to chicken and fish with salad for lunch and basically something similar but spiced differently for dinner. I won't have much variety but I do have a good plan so I don't see this being a problem.

So that is how the weekend went. Oh well, right? Today's our first day doing this together anyways. I have already logged in more than 30 minutes of running (60) and half hour kettle bell. I was feeling extra energetic and the Ben and Jerrys guilt kept me going.

All in all starting this week off feeling strong and happy. The weather has turned from gloomy this weekend to shorts weather today. I am even taking the kids to the pool to practice for swim team and I plan on splashing around with them.

Paleo mayo and ranch dressing recipe

Paleo mayo 

1. 1 egg, room temperature
2. 2 tbsp lemon juice or apple cider vinegar   
   
3. 1/2 tsp salt
4. 1/2 tsp dry mustard
5. 1 cup light olive oil*
6. In a tall glass (if using an immersion blender) or a blender, place the egg and lemon juice. Let come to room temperature, about one hour. Add the salt and mustard. Blend ingredients. While blending, very slowly pour in the olive oil. Blend until it reaches desired consistency. Store in the refrigerator for up to a week.
7. *It’s important to use a light olive oil, not full flavor, for mayonnaise. You could also use almond or walnut oil instead.

                                         paleo ranch 

1.                                                                                1/2 cup Paleo mayo (see below)       
   
2. 1/2 cup coconut milk
3. 1/2 tsp onion powder
4. 1 tsp garlic powder
5. 1 tsp dill
6. Salt and freshly ground pepper, to taste

Instructions

1. Whisk all ingredients together to combine. Season with salt and pepper to taste. Store in an airtight container in the refrigerator for up to a week.

(paleogrubs.com)

Menu week 1

A menu yummy enough for the whole family!

This menu is not an exhaustive list of what you can or should eat all day. This menu was created to give you ideas for meals. Please snack if you are hungry, just pick something from the paleo 'yes' foods list. If you are trying to lose weight I recommend avoiding too many nuts or fruits.

Monday 

Breakfast: Dr Oz Paleo breakfast smoothie:  

• 8 ounces chilled herbal tea (make this ahead of time for the week on Sunday)
• 1/2 avocado
• 2 soft-boiled eggs (You won't taste them! Cook ahead 6 on Sunday night, 4 on Wednesday night)
• 1 cup blueberries (buy frozen, it is much more affordable)
• 1 cup spinach
• 1 tablespoon shredded coconut
• 1 tablespoons ground flax seed         

Lunch:

Cucumber and cherry tomatoes on a skewer

Turkey Breast sliced and wrapped in Lettuce with onion 

Broccoli florets 

Paleo ranch for dipping (see post entitled "paleo mayo and ranch dressing recipe")

1 oz almonds 

Dinner: 

chicken sausage sautéed with garlic, onion, bell pepper, olive oil, zucchini 

cauliflower 'rice' (place cauliflower florets in food processor, and you've got it, EASY)

boiled/steamed broccoli 

green salad

Tuesday 

Breakfast: Dr Oz Paleo breakfast smoothie 

Paleo homemade ranch dressing. MMM.

Lunch:

Cucumber and cherry tomatoes on a skewer

Turkey Breast sliced and wrapped in Lettuce with onion
Broccoli florets
Paleo ranch for dipping
1 oz almonds

Dinner: 

pacific cod ( thawed and generously coated with cajun spice, pan sear on each side for 2-3 minutes in coconut oil)

1 lime ( to sprinkle over fish)     

serve with lettuce to wrap and "quick cabbage slaw" for a paleo twist on fish tacos :

      1 small cabbage, shredded (about 4 cups)1 small carrot, grated

2-3 green onions, thinly sliced
1/2-1 jalapeño chile, seeded and minced, optional
1 clove garlic, minced
1 tablespoon lime juice
2 tablespoons paleo mayonnaise
 honey or agave to taste (optional)*
Salt and pepper

Wednesday

Breakfast: Dr Oz Paleo breakfast smoothie 

Lunch:

1 grilled chicken breast  

large green salad w/ olive oil & vinegar dressing 

1/2 small sweet potato baked or microwaved 

1/2 avocado

Dinner:
chicken sausage sautéed with garlic, onion, bell pepper, olive oil, zucchini
cauliflower 'rice' (place cauliflower florets in food processor/or finely chop, and you've got it, EASY)
boiled/steamed broccoli
green salad

Thursday

Breakfast: Dr Oz Paleo breakfast smoothie 

Lunch:

1 grilled chicken breast
large green salad w/ olive oil & vinegar dressing
1/2 small sweet potato baked or microwaved 
1/2 avocado

Dinner:
Indian drumsticks:
10 chicken drumsticks coated with a mixture of 3 Tbs salt + 3 Tbs garam masala. coat pan in coconut oil, then bake at 450 for 40 minutes.
serve with mashed cauliflower, green salad, avocado.



Friday

Breakfast: Dr Oz Paleo breakfast smoothie 

Lunch:

Chicken salad: cubed chicken mixed with paleo mayo, green onion, slivered almonds, chopped apple, pepper.

1/2 avocado 

large green salad (place chicken salad on top of green salad)

1/2 apple with nut butter ( use the half leftover from making the chicken salad)

Dinner:

shrimp sauté in olive oil, garlic, lemon.

serve over spaghetti squash or zucchini noodles

have a glass of red wine, its Friday, you deserve it!

Weekends are great and we all have more time in the day to prepare something more special. If you work on the weekends then switch this menu up accordingly, to fit your schedule...

Saturday 

Breakfast: 'Banana Bread 'oatmeal' style paleo hot breakfast. ( See post entitled Yummy paleo banana bread oatmeal style breakfast. You wont be disappointed!)

Lunch: low sodium turkey bacon served as a wrap with lettuce, tomato, paleo mayo
apple slices and nut butter
raw veggies to crunch on



Dinner: slow cooker chicken verde
2 lbs boneless skinless chicken thighs
1 16 oz jar of salsa verde ( Trader Joes makes a preservative free version) cook chicken and salsa in slow cooker on low all day
serve with avocado, cilantro, tomatoes, cauliflower rice, wrap in lettuce if you'd like

Sunday 

Breakfast: 'Banana Bread 'oatmeal' style paleo hot breakfast.

Lunch:  

Beef/chicken/fish kebobs with veggies

grilled asparagus drizzled with lemon juice

large green salad with avocado

Dinner:

Almond Butter Chicken ( serve with cauliflower rice, and cooked broccoli, carrots, bell pepper.)

• 1-2 lbs chicken breast or chicken thighs
• 1/2 cup almond butter
• 2 tsp – 1 Tbsp cumin (see note below)
• 1 tsp crushed garlic
• 1 lime, juiced
• 1/4 cup GF soy sauce/coconut aminos
• 1/2 cup chicken broth

Workout schedule week 1

For most of my workout schedules I will post Youtube links because that is how I work out, its like having a trainer reminding you of correct form and pushing you along.


Mon, Wed, Fri

Kettle Bell full body workout. I use this full body beginners routine:                      

https://www.youtube.com/watch?v=6pDMOIlPLFE&list=PLwkfa98E7nuQ321kM3026u1EyUjk_xxIa&index=1

                   

 It takes just about 30 minutes and is very challenging. I use 25# kettle bell. You want to go as heavy as you can, but light enough you can sustain the 30 minute workout. Most women range from about 15# kettles to 35# kettles.



Power yoga 10 minute solutions:

https://www.youtube.com/watch?v=PWzbGX9gNvk

^ A nice easy and quick stretch.

total workout time: 40 minutes  DONT tell me you can't fit that in! 

Tues, Thurs

30 minutes jog/elliptical/bike sustained cardio at an easy pace

20 minutes- 30 second sprint. 2 minute brisk walk, 30 second sprint, 2 minute brisk walk, etc.



10 minute solution blast belly fat:

https://www.youtube.com/watch?v=A0_VK7pILls

^ A nice challenging routine for the abs

Total workout time: 60 minutes, come on, you can do it!


Sat, Sun

Power Yoga with Bryan Kest:

https://www.youtube.com/watch?v=SY5qGREnUi0&list=PLwkfa98E7nuQ321kM3026u1EyUjk_xxIa

^ This video is toning, challenging and relaxing at the same time. The yogi is a bit cheesy but I love the flow of this.

Total workout time: 50 minutes, yep, thats another 2 days of less than an hour of working out.

The real food pyramid and Paleo basics

What is Paleo?

The paleolithic diet is a modern nutritional plan based on the presumed diet of Paleolithic humans. It is based on several controversial premises, the most important of which are: first, that human genetics have scarcely changed since the dawn of agriculture, which marked the end of the Paleolithic era, around 15,000 years ago; second, that modern humans are adapted to the diet or diets of the Paleolithic period; and, third, that it is possible for modern science to discern what such diets consisted of.

The Paleolithic diet consists mainly of fish, grass-fed pasture raised meats, eggs, vegetables, fruit, fungi, roots, and nuts, and excludes what are perceived to be agricultural products; grains, legumes, dairy products, potatoes, refined salt, refined sugar, and processed oils. Certain portions should be established for balance of nutrients to maintain homeostasis.

(wikipedia)

The Paleolithic diet consists of foods that can be fished and hunted, such as seafood and meat (including offal), and foods that can be gathered, such as eggs, fruits, herbs, insects, mushrooms, nuts, seeds, spices, and vegetables.The meats recommended for consumption are preferably free of food additives, such as wild game meats and grass-fed beef, since they contain higher levels of omega-3 fats compared with grain-produced domestic meats.Food groups that advocates claim were rarely or never consumed by humans before the Neolithic agricultural revolution are excluded from the diet, mainly dairy products, grains, legumes (e.g., beans and peanuts), processed oils, refined sugar, and salt.Many of these foods would have been available at certain times of the year, and may or may not have been consumed. Some advocates consider the use of oils with low omega-6/omega-3 ratios, such as olive oil, to be healthy and advisable.

(Wikipedia)

The “Yes” Paleo diet food list: What you can eat

Meats + Eggs

• Beef – Steaks (Sirloin, Fillet) Veal, Mince, Extra lean burgers 
• Pork - Loin, Chops 
• Poultry
• Chicken breast, Chicken thighs – skinless
• Turkey breast, Turkey thigh 
• Duck, Goose and other poultry
• Other meat – Lamb, Rabbit, Goat –
• Organ meats - Livers, Tongues. Marrow, Sweetbreads,
• Game – Ostrich, Pheasant, Quail, Venison

Fish & Shellfish

• Crab
• Mussels
• Lobster
• Oysters
• Scallops
• Langoustine
• Prawn
• Clams
• Crayfish
• Cod
• Haddock
• River Cobbler
• Salmon
• Tuna
• Mackerel
• Trout
• Monkfish
• Sea Bass
• Red Snapper
• Yellow Snapper
• Eel
• Grouper
• Turbot
• Shark
• Swordfish

Fruits & Vegetables 

Apple, Nectarines, Peaches, Grapes, Melon, Lemon, Lychee, Pomegranate, Rhubarb, Apricot, Banana, Cherries, Orange, Pears, Pineapple Figs, Grapefruit, Kiwi, Lime, Mango Satsumas, Avocado, Artichoke, Peppers, Brussels Sprouts, Celery Cucumber, Aubergine/Eggplant, Onions (Red, White, Spring, Green), Garlic, Mushrooms, Squash, Sweet potato, Turnip, Carrot, Parsnip, Lettuce, Spring Greens, Spinach, Tomato, Pumpkin, Asparagus, Broccoli, Cabbage, Cauliflower, Radish, Kale

Berries - 

• Cranberries
• Gooseberries
• Strawberries
• Raspberries
• Blueberries
• Blackberries
• Kiwi berries

Nuts and Seeds 

• Almonds
• Cashews
• Hazelnuts
• Pecans
• Walnuts 
• Brazils
• Pine Nuts
• Chestnuts
• Macadamia
• Pistachios
• Pumpkin Seeds
• Sunflower Seeds
• Sesame Seeds

Oils

• Extra virgin olive oil
• Coconut oil
• Flaxseed oil
• Sesame seed oil
• Argan oil
• Avocado oil
• Red Palm oil 

Drinks

• Water
• Coconut water
• Almond water
• Cucumber water
• All natural smoothies
• Green Tea (decaffinated is possible)
• Tea and/or Coffee NOTE: This is a modern Paleo food list so if you like it keep it, but cut out sugar and syrups.

The No Paleo food list: What to avoid on the Paleo diet

Grains

• Barley
• Rice
• Wheat
• Corn
• Oats
• Grains in : Bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, etc.

Soy based produce

• Tofu, Bean curd

Starch Vegetables

• White Potatoes
• Potato products like crisps/chips

Fatty, salty meat

• Salami
• Processed Ham
• Sausages
• Hot Dogs and all canned meats should not appear on any paleo food list.

Paleo food list NO Drinks

• Fruit Juices
• All sugary soft drinks, including carbonated drinks.
• Alcohol... Red wine on occasion should be fine!

Sweet tooth

• Honey
• Maple Syrup
• Sweets/Candy

Processed sauces

• Ketchup
• BBQ Sauce
• Pasta Sauces, anything that is sat on a supermarket shelf with preservatives

Dairy Foods

• Milk or Powdered Milk
• Cheese
• Ice cream
• Butter
• Creamer
• Cream
• Crème fraîche
• Yogurt

Yummy Paleo 'banana bread' oatmeal style breakfast

Banana Bread Oatmeal 

Ok, so this sounds great and it is. However there is no bread or oatmeal in this recipe ( obv) but the taste is AH-MAZE-ING!


Ingredients:

1 ripe banana

1-2 oz walnuts

1 tsp cinnamon 

1 egg

1 tsp honey 

1 tsp coconut oil ( set aside for pan frying the mixture) 

Put all ingredients into a food processor (or if you don't have one then chop walnuts and mash banana, then place and mix in a bowl with all other ingredients.)  Heat up skillet to med-high and put in coconut oil. Dump the mixture into the heated skillet and sauté until mixture takes on the consistency of oatmeal. It will thicken up and toast the walnuts a bit as you stir and sauté.  Voila you will LOVE this. A great fulling and sweet breakfast. 

See, doesn't this look like oatmeal? This could fool your kids for sure!

( About the ingredients: Please if you can purchase raw/organic foods. It is not necessary though. This blog is about eating healthfully but also use what you have on hand and can afford.)


Nutrition Info:

Cal        441 
Fat         28g
Carb       40g 
Fiber       4g
Protein    12g

NOTE: bananas have a lot of naturally occurring sugars. These are fine, and fuel your body and brain. Please limit fruit to 2 pieces max/day. Since Paleo is centered around limited carbs and higher fat/protein.

Macro Totals:

55% fat 
35% carbs
10% protein 

Starting stats and the basic plan

Here are my starting stats     04/24/2014


Body fat %   20.5
Height          5'6"
Weight         138
Bust              34
Hips              36
Waist            28.5




I don't have any goals as far as weight or body fat % but I'd like to get both of them lower. My ultimate goal is to be consistent in avoiding all grains and artificial products while maintaining a weight training schedule ( kettle bell) of 3x a week, running 3-5x a week, and practicing yoga at least 3x a week. That in a nutshell is the program.

I will post my weekly menu each Friday for the following week. I will also post my workout schedule for the week on Fridays. That way if you want to join along you can have a menu and list ready for the store as well as an idea of your workout schedule for the upcoming week. 

The only items you will need are a kettle bell, ( I use 25 lb, and suggest getting the heaviest you can handle for a 20-30 min workout) a yoga mat and internet access! I do believe this is the way to go but I also understand people who go to CrossFit or group classes, they are inspiring. Unfortunately in my family we have 5 mouths and 1 job so I can't bring myself to join a gym or do any other expensive fitness classes. 

Also on the topic of being frugal. I will show that it can be affordable to eat healthfully…truly!

So all of next weeks plans for menu and workouts will be posted tomorrow. In the meantime, I will be winging it. Dangerous, I know, but I like a little adventure and randomness every once in a while. I will post Monday on how my weekend went and let you know how it was, really. 

If you're reading this now in real time, great! Start this journey with me. If your reading this at some later date, well I'd probably check the progress pics first, if you find these to be results you want then pick a weeks menu plan and a beginners workout and start this journey with me. 

It is never too late to have the body you want. You don't need liposuction, expensive products, personal trainers or any of that crap. 

You do need motivation, you also need A PLAN. 

ok, lets do this ;)

Making the Change!

Feeling Tired?

In 2011 I was feeling pretty lethargic and it's no wonder why. I had 3 kids, 3 and under- that in itself is draining. I had been a pretty regular exerciser since my teens and hit the gym a few times a week but would leave shaking, hungry and cranky because my blood sugar would drop drastically. I also had a decent body, was pretty fit, but couldn't really get my self toned like I used to be before pregnancy. I was introduced to the Paleo style of eating in late 2011 and started implementing it then. I cut out grains and even most fruit but apples, berries, avocados and bananas. I had to be creative as my paleo diet is different from the typical since I don't eat pork or red meat. I had to look for new ways of cooking fish, chicken, turkey and eggs so that they didn't get boring, which can very easily happen. Thank God for nuts, I did eat plenty of them, which is nice since on a calorie restricted diet they were limited to about an ounce a day. I started seeing drastic results in the way my body looked and felt. I had dropped those pesky last 10-15 lbs that I just couldn't shake before and I had so much energy I took up kettle bell training and running, covering long distances without feeling shaky or cranky afterward. The change in diet is drastic and after a while doesn't feel hard at all to maintain. The biggest problem I ran into was peer pressure. Yes I said it, it is peer pressure. People will try and sabotage your new lifestyle: say you are a pain in the ass, invite you over for dinner and make nothing you can eat, flaunt your favorite dessert in your face. It is tough because mostly this type of sabotaging is inadvertent and comes from those that love you the most. The next type of sabotage comes from inside our own heads. With all the advertisements, birthday parties, and holidays it is easy to give into your surroundings and eat what is convenient, because lets face it life is fast paced and as a busy mom or employee or student we find ourselves scattered somewhere in our day's agenda. At the end of the day my brain is stuck somewhere processing a teacher parent meeting and my stomach is all of the sudden in charge of deciding what to shovel into my mouth as fast as I possibly can. This is how my paleo success degenerated into a paleo fail. Slowly I was tempted by my husband and then after I 'gave in' it was on. I was back to croissants, bread and my beloved Reese's Peanut Butter Cups. I have put on about 15 lbs. since I stopped eating paleo putting me back to where I was when I started.

Insanity is doing the same thing over and over again and expecting different results

I plan on doing my paleo diet change different this time by menu planning and doing whatever meal prepping I can ahead of time. I know the key to changing one's eating habits longterm is being consistent and prepared. The goal is to get healthy and in shape but it is also about eliminating processed foods, artificial colors, sweeteners (a serious challenge for my Diet Dr Pepper loving self) and dyes. I should be careful about using the word eliminate. I do think it is important not to be too rigid. Some people may benefit both physically and mentally from a cheat day. Others like me won't be able to do this, as we may have compulsive behaviors or an all or nothing type of relationship with food. You have to be honest with yourself and decide what works best for you. Lots of people would ask me things like, "what type of workout do you do?" or "How do you eat?" when they saw the progress I had made in 2011 and 2012. I would love sharing with them this new way of eating and exercising that had me looking better than ever, while I didn't have to buy any expensive products or even belong to a gym! This blog will chronicle everything. This blog will be written in the style and with the openness of a best friend divulging her fitness secrets and stats. I plan on posting my workouts from the day, my menus, pictures of my progress (with actual measurements and stats)pictures of food I make, and reviews of paleo recipes I find online. I wanted to make a website that caters to those like me. Those who eat limited meat and are looking for healthy paleo style grain-free recipes, those who enjoy challenging workouts, and those who want to see it ALL laid out. The exact diet, the exact workouts, and the exact RESULTS.

Here's me pre-paleo 2011

(helping my daughter Lily across the balance beam at the park.)

Here I am just 2 months later 

( Sorry all I didn't take any bathing suit pics so it may be hard to see what a huge difference it made.)

I'd like to get back to my trimmed and toned self.