Favorite Keto Recipes

I have toyed with Keto on and off a few times now and each time has been for about 10 days.  Did I have good results?  ABSOLUTELY!  Each time I’ve lost 3-6 lbs within those 10 days… whhhyy can’t I stick with it?!  Because I don’t have enough motivation to run AND not eat carbs!  HANGRY is the term that describes me as a Keto runner…

Backup – Keto is a low carb, high fat diet.  Crazy science happens and it actually helps you burn fat.  So my handsome hubby is currently eating BACON… and lots of it.  I also made some alfredo sauce, cheese is my BFF when doing keto and there are a whole lot of eggs involved.  I myself follow a vegetarian diet, so a whole new twist comes into play… which also twists my sanity!   This go-around, I decided to start my keto journey the same day I ran 8 miles…

Skipping to the good part, the food I meal prepped this week has been ON POINT.  It is higher in carbs that other keto-ers may eat, but they are still pretty low in net carbs for any normal human!  Caveat – I normally find all my recipes on pinterest and then add my own spin… mostly because I don’t find it fun to follow a recipe..

Green Bean Spaghetti Squash Casserole:

  • 1 package green beans (steamed)
  • 3 spaghetti squash (cooked – I cut mine, take out the seeds, and cook it at 400 for about 45 minutes)
  • Season!  I used a Mrs. Dash Table Seasoning (awesome decision), garlic salt and pepper
  • CHHEEEESE – I used a package of sharp cheddar
  • Cook in oven at 400 for 30 minutes

I may have seasoned the crap out of this casserole, but it was seriously delicous

Spaghetti Squash Alfredo:

  • Heavy Cream
  • Butter
  • Cream Cheese
  • Parmesan cheese
  • 5 egg yolks
  • Seasonings – garlic salt, pepper
  • 3 spaghetti squash (cooked – I cut mine, take out the seeds, and cook it at 400 for about 45 minutes)

I did not measure the amounts I used for the Alfredo, and I also kept adding things for taste!  I heated the Alfredo on the stove top and just kept on throwing the ingredients in there… almost forgot the Parmesan until I realized that the flavor just wasn’t coming together… silly!

I’ve made many more… follow me on Pinterest to check out what i’ll be making next!  My keto board is called “Keto Research”

Vegetarian with a new leaf – Keto

It has been QUITE some time since my last post, and that is literally due to profound laziness.  I haven’t stopped my fit bride journey, and I am actually down a fabulous 12 pounds since the beginning of the year!  But I have been amiss in sharing my journey – which is actually my favorite part, so shame on me.  Imagine the success I may have had this year if I had actually been documenting my journey! #accountability , yall. It’s a beautiful thing.

But I am back!  With a whole new (and very confusing) outlook on my next months’ diet (lifestyle) eating plan.  This plan goes against everything that we know and have learned in our lives on eating…. but it is supposed to work wonders!  So I shall try this mysterious diet plan, and consume way more fat than I think I should.. but the Keto Gods request HIGH FAT… so I will deliver.

Keto in a nutshell: High fat, low carb diet.  Your body will adapt to the decrease in fat and eventually (after a few days of VERY low carbs) fat will be burned rather than glycogen (the typical energy source if you eat normal amount of carbs), a crazy phenomenon called Ketosis.  Eat fat, lose fat.  I can’t get my head wrapped around this concept, so after about a week of researching, I decided to try it.

My goal for the first few days is to meet the following macro %’s:

Fat – 60%

Protein – 30%

Carbs – 10%

The recommended fat % is 60-80%, so I am going for the low end at first to see how this thing works.  The main staples for week 1:

  1. Avocados (YAY!)
  2. Nuts (mainly walnuts and pecans, cashews are high in carbs)
  3. Cheese
  4. Coconut Oil
  5. Spinach
  6. Protein powder
  7. Eggs (ahhhh, haven’t had an egg in 7 months, but I am going to try and add them back in!)
  8. SO MUCH WATER

This is NOT calorie cutting – I am still going for about 1700 calories (which should be easy because 1g of fat has 9 calories, where protein and carbs have 4 calories per gram…).  This sounds absolutely crazy, but I will report back with recipes and results throughout the weeks!

 

 

 

 

Cauliflower Pizza!

I am a pizza lover.  I am from Upstate NY, where the pizza is the best in the whole country and I love the heck out of some good pizza.  But, I also love bad pizza.. I have been told (by my brother) that I am a disgrace to my Upstate NY roots because I know what good pizza is, and I’ll still eat gas station pizza… Hey, I don’t discriminate against any dough, sauce and cheese.  So when people ask… what is your favorite cheat meal?  You better believe it’s pizza.

One day I was scrolling through some vegetarian pinterest stuff and came across this thing called “low carb pizza” —- I had to click it.   I’ve been gawking over this idea of “healthy pizza” since I stalked these pins on Pinterest, and I have finally taken the plunge to figure out how to eat pizza every day and still get some abs (kinda kidding on the every day part…kinda not kidding).  My first attempt at “healthy pizza” was a Pesto Pizza on a whole wheat crust from good ‘ol Harris Teeter…. I realized that this ended up not being healthy (except it was DELICIOUS!!!!!)… So after mowing down the Pesto Pizza for a few weeks…(I made about 3 in a two week span…), I decided to finally make my own crust, using my new found favorite thing, Cauliflower!!!

Guys, you can seriously do anything with cauliflower, I haven’t even scratched the surface the capabilities of this weird vegetable.  If you have a food processer, the possibilities are endless.  So I started with some cauliflower breadsticks and they came out AMAAAZZINGGG…not exactly crispy, but they also didn’t fall apart.

This past weekend I made my first cauliflower crust and it was fabulous… as long as you had a fork.  When they say that you need to drain your cauliflower and get as much of the moisture out as possible….DO IT.

On to what you have all been waiting for:

Cauliflower Pizza Crust!!

1 head cauliflower, stalk removed

 1/2 cup shredded mozzarella

1/4 cup grated Parmesan

1/2 teaspoon oregano

1/2 teaspoon salt

1/4 teaspoon garlic powder

2 eggs

 

Break the cauliflower into florets and pulse in a food processer until fine.  DRAIN WELL. (Try and put a towel on it to get all the moisture out.) Let cool. In a bowl, combine the cauliflower with the mozzarella, oregano, parmesan, salt, garlic powder and eggs. Transfer to the center of the baking sheet and spread into a circle (mine was a rectangle). Bake for 20 minutes.

Add your toppings and bake for another 10 minutes (or until your cheese is melted, if you topped with cheese).

The beautiful pizza below has some pizza sauce, low-fat mozzarella, parmesan and taco cheese (we had a lot of leftovers).  Which means that this does not satisfy my quest for the allusive “healthy” pizza…

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My Veggie Life

I have been a veggie lover my whole life (I was the kid who loved broccoli) – raw meat has always made me scrunch my nose and try to look the other way when I have eaten it… I’d have to confirm with my mother, but I don’t think I cooked or touched raw meat until I was well into my college years.  I would eat it, but looking at it raw and realizing that it is the innards of an animal just made me cringe… still does.

So combine my lifetime of raw meat confusion, completing the Ultimate Reset back in December (which calls for a full Vegan diet for the final two weeks), and reading the book ‘Skinny Bitch’ while Vegan for those two weeks… and here I am!  Two months later and I still haven’t touched meat (and don’t plan to).  It’s my choice, I don’t care what others do, and I am not some animal rights person – I do love animals, but I am not going to judge anyone on their decisions.  So with that preface, get ready to behold my favorite Vegetarian hacks that I have developed over the past 2 months!

Before I get into my daily breakdown, let me just tell you that I am also counting my macros and I workout 6 days a week with relatively heaving lifting and running 3 miles 4-5 of those days.  This means I need to maintain my protein levels and also eat for energy to ensure I can get through my run.  Alright lets go!

>>Breakfast

Ranked in order of my favorites – note that I am not currently eating eggs, so add in your eggs for breakfast if these are in your diet! They are a good source of protein:

  1. Tempeh with 1/4 avocado
    1. See my “how to make tempeh blog” for the recipe I use… I LOVE THIS STUFF.  I used to have tempeh for dinner 3-4 nights per week, but when I started counting macros, I swapped my daily oatmeal for tempeh so I could get all of my grams of protein for the day.  The only issue with tempeh and avocado first thing in the morning is the fat content – I need to be sure to keep a low fat content the remainder of the day (typically isn’t too much of a problem, as you will see below)
  2. Protein Pancakes
    1. My favorite breakfast on the weekends – I have yet to find the perfect recipe, but the way I have made these has been low in carbs (aside from the maple syrup) and high in protein and even higher in deliciousness.
  3. Chocolate Shakeology with 1 tsp peanut butter
    1. This is my go-to when I was too lazy to prep my tempeh.  It gets me a decent amount of protein first thing in the morning, but shakeology is also relatively high in carbs (about the same amount of grams as the protein), so just beware of this.  Make sure you aren’t using too much peanut butter, it is uber high in fat.
  4. Oatmeal with flax seeds, cinnamon and pure maple syrup
    1. My old favorite (sigh).  Delicious and cozy oatmeal is great before a weekend when I have some long runs, but the lack of protein is certainly not macro counting friendly.

>>Morning Snack!

  1. Non-fat greek yogurt – this is a great source of protein and has been incorporated into my daily diet – I eat the vanilla or peach Light N Fit

>>Lunch

I ranked these in order of most often eaten.  As you can see, I typically eat a salad for lunch.. I am a creature of habit.

  1. Salad with either 1/4 cup of quinoa or 1/4 cup of pumpkin seeds, 9 carrots (not sure why I count 9), and 1-2 tbsp low fat balsamic (I try to get the one with the lowest carbs and fat)
    1. I stay away from cheese because of the fat content and add pumpkin seeds when I have them in stock to ensure I have some protein in there
  2. Spaghetti Squash and spinach
    1. Lately I have strayed away from this one for lunch since it has limited grams of protein… but it sure is delicious – I’ve added it to one of my potential snacks in the afternoon instead

>>Afternoon Snack Time!

I love all of these equally:

  1. Baked Sweet Potato
    1. On Sunday meal prep day, I typically bake 4-6 sweet potatoes for the week for me and my fiancé – which usually isn’t enough for both of us for the week.  We eat them plain and they are delicious treats that feel like a filling cheat meal…but they aren’t!  1 cup of a baked sweet potato is only around 115 calories!!! WINNING
  2. Quinoa and Spaghetti Squash Fritters
    1. I love these little guys. Made with quinoa, spaghetti squash, flour, parmesan cheese and an egg white (I’ll bake with eggs but wont eat them by themselves yet…) – I’ll make about 20ish of these on a sunday and bring 3-4 of them each day for a snack – i’ll typically eat them an hour before my workout for a bit of carbs before my run
  3. A bag of frozen green beans or broccoli
    1. Like I said, I love vegetables.  And nothing is easier than microwaving a bag of frozen veggies and chowing down.
  4. 1/2 scoop protein powder
    1. This is a new one, and I have been having this daily so I can keep my grams of protein up for the day
  5. Spaghetti squash and spinach – see lunchtime above 🙂

>>Workout Time!!

I’ll run typically 1.5 – 3 miles each day and then do one of my lifting workouts.  I LOOOOVE Amino Energy, which is from Optimum Nutrition and gives me a boost of energy in the afternoons – it has way less caffeine than pre-workout and has the benefit of adding BCAA’s, so I love it in the afternoon before I workout.

>>Post Workout (and typically my drive home)

  1. 1 Scoop of protein powder
    1. This is essential for my macros – protein and recovery all in one yummy shake
  2. 1 apple
    1. When I run more than 3 miles, I always need some sugar after my workout, so I love my apples.  During the week, I don’t usually eat apples because I am running 3 miles or less and don’t need the extra carbs

>>Dinner (more like a light snack since I’ve been eating all day long)

  1. Morningstar Black Bean Burger with katsup (no bun)
    1. This has been my ‘almost-daily’ dinner for a few weeks now.  I absolutely love these things and the make me very happy.  I used to crave burgers and fries when I got home, and this 10000% satisfies my craving, even without the bun
    2. I’ll also add in one of the following:
      1. Stoned Wheat Thins with home-made guacamole
      2. Quinoa and Spaghetti Squash Fritters (3-4) with katsup
      3. Sliced sweet potato fries (prepped on the weekend with literally nothing but some non-stick pan spray)
      4. Anything that gets me to my macros but still keeps me under my 1500 calorie goal

Two days a week I also get wine 🙂 Our goal is to only drink two days per week, and on these two days, we have to workout prior to our beverages.  It has worked so far for 2017!

Item to note – I do count my macros, but I also have a calorie goal.  If I am still hungry after I eat my dinner, I will eat more, but I try to stay under 1500 calories as long as I don’t feel famished.  This has worked for me, and it will be different for everyone.

I have loved making new vegetarian friendly things when time allows and my fiancé loves eating them, even though they are meat free.   The meal plan above is my typical Monday-Friday, and on the weekends, I usually make something fun for dinner, like our new favorite Pesto Pizza.

I am digging the vegetarian life – and feel free to re-check above – I am not eating crap loads of nuts or high-fat protein to meet my macros!  It IS possible to workout like a beast (#girlswithmuscles), be a vegetarian and meet your macros – let me know if you have questions 😉

 

You win some, you lose some

 

So let me just boost my own ego for a minute and say that for the first 3 weeks of 2017 I have been  kick-ass-motivated Shannon, seeing crazy progress, sticking to my fitness program and meal plan to a T and loving every second – until the end of week 3…

Cue sore muscles and a seemingly “harmless” Thursday-day-off before a weekend with family… All the sudden I had gone 4 whole days without running!  I can’t say I was super lazy, because I still got in an at-home back and shoulder workout on Friday with “Man-Makers” (burpee with rows, bicep curl and shoulder press) and 100! burpees on Saturday (that my sister in-law said I was doing totally wrong..ruuude)… but call me crazy.  Lately, if I go two days without running 2 or more miles, I feel like I cheated myself!

I definitely don’t hate that I am holding myself to the higher cardio standard.. it makes me want to puff up my chest and hold my head high when I think about how many miles I’ve run that week and days I’ve stuck to my plan that week.  It’s one of the greatest feelings in the world when you say you are going to do something…. and then you do it!  So many personal development books talk about this feeling – it can make you feel like you are on cloud 9.  Being true to yourself and to your own word is a very powerful thing.

So hey, week 3 – not so great.  Wanna know what is going to happen in week 4??? Ima kill it 😉

 

 

 

 

How to cook Tempeh

I can’t count the number of people who I have told that I am a vegetarian and know that I lift and ask “but how do you get your protein?”  Well hello, my misinformed friends, you don’t NEED meat to get your protein.  One of my favorite sources of protein is a soy product called tempeh!  I found tempeh when I completed the Ultimate Reset in December (and still use this recipe).  I was a little nervous to try it, since Luke said it looks like “brains..” hopefully I didn’t kill your appetite there… but honestly, it just looks like a bunch of seeds or something kept together by some glue – you be the judge:

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Uncooked tempeh

Whatever, it doesn’t look pretty, I still took the plunge and tried it.  And I am absolutely hooked now!  I have yet to try any recipe other than the one below, but I am sure I’ll love them all.  I typically have a 4oz slice with 1/4 avocado.  And I sure love me some avocado!  One 4oz serving has about 23 grams of protein (4 oz of chicken breast has about 21 grams ;))

I purchase my lovely tempeh at the local Harris Teeter for $2.49 for 8oz.  It took me a while to find the little guy, but now I know that it is located in the produce section!  I also found tempeh at Earth Fare, and it was almost a full dollar more expensive, so pick your poison.  It helped to know what the package looked like when I was first trying to find it, so here you go:

lightlife-foods-organic-tempeh-58375Now to the magic recipe!

Baked Tempeh (makes 1 4oz serving):

2 Tbsp. apple cider vinegar

2 Tbsp. Bragg Liquid Aminos

1 1/2 tsp. sesame oil

1 1/2 tsp. pure maple syrup

1/2 clove garlic, chopped (I usually used pre-minced garlic)

4 oz Tempeh

Combine vinegar, Bragg Liquid Aminos, oil, maple syrup and garlic in a bowl, mix.  Place tempeh in a shallow disk, pour marinade over tempeh.  Marinate for 1 hour in refrigerator, turning over once to get marinade on both sides.  Preheat oven to 350 degrees F. Bake for 10 to 15 minutes on each side.

I typically make multiple servings and just double the recipe when I am making 16oz (its a lot of marinade).  I eat it warmed up with some avocado!  Enjoy!

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Recipe of the Week!

I tried some really awesome vegetarian recipes this week, all of which were some sort of concoction based off my extensive Pinterest scrolling.  All of these recipes were “Shannon-approved,” (and Luke actually liked them as well), but take that approval with a grain of salt!  I have never been known for my cooking skills, I have never been known to follow recipes and I have never been known for having the same taste as other people!  BUT, you’re on my blog, so I’m telling you what I thought tasted good 🙂

1.) Protein Pancakes:

  • 1 scoop protein powder (I have some delicious cookies and cream protein)

    img_9082

    Cookies and Cream is amaaazing!

  • 1 egg white
  • 1/8 cup flour
  • 1/8 cup water
  • Mix ingredients and cook on a frying pan!

This yielded two very dense and not very fluffy pancakes, that I topped with some organic maple syrup.  According to Shannon math, the two pancakes plus the syrup is less than 300 calories.  My favorite part was that they were super easy to make!img_9085

Other awesome recipes that I tried this week included:

  • Pesto Pizza (perfect for my when I am craving pizza… which happens very often..)img_9099
  • Parmesan Spinach and Spaghetti Squash (one of my favorite healthy snacks during the week)img_8984
  • Spaghetti Squash and Quinoa Fritters (I have an obsession with spaghetti squash these days..)
  • Cauliflower and Quinoa Meatballs (ended up coming out flat..)

So far, I am digging this vegetarian life!  I am really getting into cooking and trying out different things and the MyFitnessPal app is definitely still my BFF.  I haven’t bit the bullet and upgraded to the paid version yet, but the free version gives you a high level overview of macros!  Not to mention all the challenges that you can join.  I love challenges. And prizes.  And now, after this long day of cleaning, working out extremely hard, and then cooking for hours (those cauliflower and quinoa meatballs are not what I would call “easy”), I am going to log my meals and watch some football. 🙂

Your Future Fit Bride AND Personal Trainer?

I did it. I finally just took the plunge and purchased study materials to become a NASM Certified Personal Trainer.  I can’t even explain how fricken pumped I am right now!   This has been my dream for SO LONG!  But my previous career in public accounting did not allow for time to do…anything.  I was working wayyyy too much and hardly made time to workout and was super stressed and stress ate and drank all the time.. it was a vicious cycle and helped contribute to those evil 25lbs that I put on after college… My current job has much more flexibility and actually allows me to “shut off” after I leave the office! Its an amazing concept and I suggest all people currently in public accounting to experience this lovely thing called “having a life” sometime in the near future 😉

So I have this insane need to learn all the time.  Its crazy. I just want to know more.  And my need to know more has been around so many topics, but my favorite topic is health and fitness.  I am not going to quit my job after I become NASM certified, that’s not the goal right now.  I want to become obsessed with learning about health and fitness and spew my knowledge on willing individuals and help them get their lives back!  I want to leave work and help people.  I want to be a resource. I want to KNOW THINGS.

I have this strong belief that health and fitness are the biggest drivers to success and happiness and I challenge someone who eats crap and doesn’t workout to tell me that they are 100% happy, have energy and are living their lives to the fullest.  Do it. I dare you. Let’s argue about how health and fitness can help you.  The issue is that the person who eats crap and doesn’t workout won’t be reading this post…

What better way to work on myself and get wedding dress ready than to study and LEARN in the process!?  I just read through the exam blueprint and got super nerdy excited about the content.  I am going to KNOW THINGS!  AH!  I am excited to study!! I love it.

 

 

Calorie Math

Lets talk about a little something that I like to call “calorie math.”  This is the fun topic where people pretend or believe that they are doing great with their “diet,” (FYI I HATE the word diet, because diets don’t work, you should call it a lifestyle change rather than a diet… but then again, diet is a noun and my current diet is vegetarian and that is also part of my lifestyle.. big circle *sigh* – moral – don’t say “you are on a diet,” make diet and lifestyle interchangeable – example, my current lifestyle/diet does not include meat..) but they are actually consuming WAY more than they thought because they aren’t tracking it!  I just called myself out. BAM.  I’ve done it for years now.  “Waaaa, why am I stuck at this

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Where is my definition?! 3/1/16

current size? How come I can’t get rid of my belly? Why do my arms just keep getting BIGGER, rather than trimming with all this weight training and push-ups?!”  OH, BECAUSE I WAS EATING ENOUGH FOR 2 GROWN MEN.

 

Last year at this time, I was doing daily workouts and I was getting BUILT, but then it stopped.  I just couldn’t beat my dreaded “plateau.”  I was so frustrated about the fact that I was working out SO hard (I was half assing my 30 minute workouts and conveniently “missing” my cardio days) and I was eating well (I was eating well at work, while at home, we would have 2-3 glasses of wine each night and would split a burger, boneless wings and sweet potato fries 2-3 times each week, but we SPLIT it, so its ok?…), so WHY was I stuck?  I even went with the whole “I must be stuck at this plateau because I am older” and “I must have way more muscle than I did in college, because that’s the ONLY way I could be 25lbs heavier, right?”  WRONG!

So then came the Fall of 2016: I had fallen off the wagon so hard (for a big fat sad reason that most people would justify, as did I for a few months) that I landed in a big pile of horse shit that just wouldn’t come off because it was baked on by the sun.. So fast forward to my decision in November 2016 (the same month I ran my 5th half marathon…), to go on one of those dreaded things called a “diet.”

I had become SO GOOD at convincing myself that my caloric intake was fine that I needed a big slap in the face to remember that whole thing called calorie math.  Calories in vs. calories out.  How much food do you really need to consume to maintain energy levels?  Remember that food is fuel?

So 2.5 weeks of a solid Ultimate Reset (I fell off the wagon with some wine those last few days), and I learned CRAP LOADS about myself.  I learned that I don’t care about meat and 1200 calories each day is actually enough food if you do it right. I also learned that less than 1000 calories makes me want to kill someone… but in a lazy way because I wouldn’t have energy to exert because of my limited food.   So thus after a few weeks of the Ultimate Reset “diet,” my diet changed (see what I did there?… I went on a “diet,” and learned that I didn’t want meat in my diet and that I didn’t need all that other crap in my diet/lifestyle.. boom.)

Fast forward to 2017 – HELLO MYFITNESSPAL APP! I love you little buddy. You hold me accountable and tell me that I’m doing awesome.  You make me realize how much (or little) I need to give me enough energy to run and lift after work.

Today, for example:

  • Breakfast – 1/2 cup of oatmeal with maple syrup and flax seeds and cinnamon, a few pieces of cantaloupe around 10am

    img_8984

    Spaghetti Squash & Spinach

  • Lunch – Walnut and pear salad at a restaurant with co-workers (where I had to explain that, no I don’t want any protein on my salad.. it was an entertaining conversation, my co-workers are cool and picked on me)
  • Snack 1.5 hours before my workout – spaghetti squash and spinach with garlic
  • WORKOUT: 3 Miles!! And then a killer chest, back and bi’s workout
  • Post workout drive home: 1 scoop shakeology, 1/2 scoop whey protein
  • Dinner: Bunless blackbean burger with (GASP) katsup and a bag of frozen broccoli
  • SNACK! 21 stoned wheat thins and home made guacamole
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130 calories for 21 crackers!

 

LESS THAN 1400 CALORIES!  And I wasn’t hungry.  I have a hunger for abs. And this is how I will get them. 😉

SO the moral of my story will be more evident when I release my 2 week results of following my calorie math… I’m digging my new DIET (Lifestyle), and its here to stay.

DO NOT CONFUSE: If you are following calorie math and you are setting a calorie goal each day, MAKE SURE THAT YOU FOLLOW SOME SORT OF MACRO CALC! (Also tracked at a high level in myfitnesspal app).. Calorie math is not an excuse to eat low-calorie crap.  Go the whole food route and you’ll sustain your energy.

Every woman should know how to clean ;)

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Found this meme today and it fits my first week of 2017 to a T!  I am almost 6 weeks into my “future fit bride guide life,” and I can definitely tell you with 100% conviction that cleanses are NOT FOR ME!  I certainly learned a lot when I completed the Ultimate Reset, but I just love working out.  It is weirdly comforting being so sore that I waddle when I get off the couch – working out is my therapy.  And most cleanses are too calorie restricted to allow working out… no thank you!

So what am I doing now?! – WELL, I built my own 28 day workout program (aptly named the Fit Bride Guide)! Check her out:

Monday: A) 1.5-2 Mile Run (increase speed from previous run), and 3-5 1 minute intervals and B) Back, Bicep and Shoulder Lifting Workout

Tuesday: A) 1.5-2 Mile Run (increase speed from previous run), and 3-5 1 minute intervals  and B) Chest and Tricep Lifting Workout

Wednesday: A) 10 minutes of cardio for warm-up and B) LEG DAY!

Repeat Monday-Wednesday on Thursday-Saturday and then Sunday is a 30 minute of running, walking or cross-training (elliptical, rowing, etc).

I built the workout on bodybuilding.com and downloaded the free bodyspace app and can track all of my workouts in there!  Cool tidbid about the app – after my first week it showed me all the muscles that I worked hard, and the muscles that I didn’t work as hard (apparently I went hard on everything except my chest!) fullsizerender-1

So – I’ve used the bodyspace app before and it is like GOLD (you can make your own workout or use one of the many workouts on the site) – But, before I was missing the nutrition piece and I just ate and ate and ate… and then ate more.  So I am ALSO using the MyFitnessPal App to track all of my meals and my cardio – my goal is to stay under 1400 calories on workout days and 1200 on non-workout days (except mine are all workout days 😉 )

I took my measurements and weight at the beginning of my 28 days and I am planning on taking measurements again after my first two weeks!

I feel super BA after week 1 and even dropped 1:30 on my 1.5 mile time!  Today I completed 2 miles in 17:40, which is faster than I’ve been in 2 years!! WOOOOT! Maybe I was just too soft during my half marathon training in 2016… :p

OH! Another piece of my journey – I signed up for the #250Kchallenge on bodybuilding.com!  It is a 12 week challenge where you take before pics, take part in challenges throughout and then are judged on your progress after the 12 weeks are up – with a chance to win 250K…. I figured, I am already going to work out like a champion, why not try to win 250K?!

I love muscles, and I love how I feel when I run fast – so needless to say, I am digging my results so far, mentally and physically.  Keep pushing!img_9019