Today I completed the first week of Bikini Body Guide by Kayla Istines. It has been a great week in the gym and in the kitchen. When I first decided to purchase the 12-week program, I really had no idea what to expect. I honestly thought it was going to be a joke, but I couldn’t be any happier with my decision to try it. Since I had decided to not compete this spring because of the cost, I was feeling really lost. I’m very goal oriented and I like structure in my routine. My friend Sarah (fit_badger15 on IG) suggested I try BBG because it would give me the structure I wanted, but it would be also allow me to get some of the lifting in that I like. Lifting was my biggest concern. I love picking up heavy things and putting them down, I wasn’t really sure how weights would fit into this routine.
Here’s what I have learned about the program and what I like:
It kicks your butt if you put in the work.
When I work out, I want to be challenged and lately I hadn’t been feeling challenged in the gym. I was changing it up, I was increasing weight and mixing up the number of reps, but I wasn’t feeling the way I wanted to in my workouts. With BBG program every day is a designed as circuits, except for steady cardio days. The circuits are intense and have forced me to push myself harder than I had been. Monday was leg day and I can’t remember the last time I had really felt leg day the day after, day after.
They’re time efficient.
I work two jobs and can’t remember the last time I ate dinner on a plate, instead of in tupperware. I needed something that I could without feeling like I spending hours in the gym. This week I have gotten up every morning at 530 and dragged my booty to the gym with coffee in hand. Some mornings were harder than others, but I felt amazing when I was done. The best part, I was done in 30 minutes and then home in time for a shower and breakfast.
I’ll actually get results, it’s not some gimmick.
My mind is probably messing with me, but I can already feel a difference. Slightly see one too. I was down half a pound on Wednesday when I weighed myself and it was a pretty good feeling seeing the scale move. It was an even better feeling when I went to buy new jeans today because mine are too big. Sarah’s results from doing both sections of BBG (week’s 1 to 12, and week’s 13 to 24) have been awesome. Obviously, everyone’s results will be different, but it makes me hopeful that busting my butt over the next few weeks will bring some serious progress. I’m sitting at 153.5 pounds and the goal at the moment is 149.5. I think it’s reasonable and definitely possible.
I’m able to do my own exercises on top of BBG.
I was nervous that I wouldn’t be able to continue heavy lifting during the program and I have learned a couple of things. 1. I don’t want to do my own leg lifting on leg day because circuits are enough. I mean crawling would be more than likely if I did extra. 2. I can do extra on arm day and 3. I can throw in an extra leg day on Thursdays when I do cardio.
I can follow IIFYM.
I don’t need to follow her nutrition guide. I can still flex diet, which has been solid all week and has contributed to my half pound loss this week as well. I’m able to make the decisions I need to without feeling like I’m not going to have results. I can look at cake and eat it too.
I’m excited for the next 11 weeks because this is something I can follow and something I look forward too. There are millions of women also following these workouts so I can easily ask questions or talk to others about their progress. It’s a huge sense of community.
Stay tuned for more updates. I’m going to do a weekly update on BBG and every few weeks post a new photo with my progress. I’m ready to get out of my funk and get moving along!
Have a great weekend :]
I used to hate Mondays. If I could, I would sleep through Monday, skip over Tuesday and start my week on Wednesday, but I’m sure I would dislike Wednesdays then too. Not everyone is a morning person and I have my moments of dragging ass too, but last year I started doing my workouts in the morning a few times a week. I started slow with only a day or two, and then worked up to three or four- depending on my work schedule.
At the beginning of the summer, when I started prep, I knew I wanted to fit two workouts in a day and sometimes I worked at night. Bring on the morning cardio and lunch time lifts. It was definitely a struggle at first. Monday and I were not friends at all. However, after a few weeks it got easier. I also noticed my mood improved, I was more likely to be on time or early to work and on days I also worked out on my lunch hour, I was more productive in the afternoon.
The past month since my show I haven’t done many morning workouts, I’ve fit them in, but not as many as I had this summer. To finish the year I’m getting back to my morning workouts, and making sure I get a morning workout every Monday until the New Year. Last week I got 3 morning workouts in and I honestly felt better and back on track. This week I have the same goal. I also want to get my lifts in and fingers crossed, but I want to get to a gym class if I can squeeze it in.
This mornings workout was a solid 30 minutes of steady, high resistance cardio on the arc trainer. It was followed by a cup of black coffee, egg whites and an apple. My lunch workout was legs and lower back. I PR’d my squatting weight to 110 pounds, it’s only a 5 pound increase, but holy hell you notice the 5 pounds! My morning flew by, and I can’t believe the amount of work I get done. I also hit my water goal of 150 ounces.
When I workout on Monday mornings, I feel like I have my life together, even if that’s far from the truth. I’m going to definitely bring my morning workouts into the New Year. I’m still working on my goals, but maybe hitting 52 Monday morning workouts should be added to the list? What are you all looking to add to your goals list?
Here is a photo to show that 20 days is a ton of time to make changes. This is only a 2 pound difference. I’m officially 9 weeks out til show and I couldn’t be more thrilled, scared, nervous, excited, hopeful. I have been busting my butt and it’s going to pay off. Even if I don’t look “perfect” I have come so damn far.
Here’s something from Shel Silverstein:
Happy motivation Monday beautiful people!
This past week has been filled with some ups and down. I’m a little more than 9 weeks out til my show and I’m still steadily losing, but with the lose does come frustration. It’s mentally exhausting having to keep up with the changes. I’m not trying to complain about my loss. I can’t be more excited, but at the same time I didn’t realize my body composition would be what it is.
I’m going to be pretty damn honest right here, but I have a consultation with a plastic surgeon in two weeks for both a breast lift and implants. A few years ago, I probably would’ve laughed at the idea of implants and maybe would’ve made a few horrible jokes, but with the amount of breast tissue I’ve lost, this has now become my option. As you’ve all seen from my pictures, at my thinnest I was small breasted and at my heavier, I was pretty large breasted. I went from a 34B to a 42D and now I’m at a 34D with a ton of excess skin. This is one of the main downers of the week. Figuring out clothes that fit my top half has been difficult to say the least. I have some dresses that no longer fit well in the chest because of this loss. My body has gone through a ton of changes, and I couldn’t be more proud to have come so far in the past two and half years, but this whole journey has been about decisions. Eat healthy or not, go to the gym or sleep in, change it up or do the same thing. I want to feel comfortable in my clothes and out of them. I’m hoping the doctor will agree that I don’t need a huge addition, but something that makes me look full and will allow me to feel proportionate.
I’m excited about the appointment because it means I’m almost done losing weight, but I’m very nervous because surgery is a huge deal.
Some of the positives of this week, however, have been just as powerful. I haven’t weighed myself since the beginning of the week, but I can see changes already since changing my daily carbohydrates and adding two days of HIIT and two days of steady cardio. I added a few pounds and PR’d weighted squats with 95 pounds on Wednesday. I had the best cardio workout Wednesday morning in the dance room and I had the room all to myself. One of the perks of being up and in the gym at 6 am :] My competition suit has shipped and should be here Saturday! My protein powder was on sale and should be here this weekend too!
So for every one thing I get frustrated with, there are bunch of things I have reason to be excited about… Like buying a size 6 dress on my lunch hour :]
Here are some photos from the week to recap. I’m excited for lifting tomorrow on lunch and then an action packed weekend involving everything, but working out.
I hope everyone else enjoys the end of their week and beginning of their weekend!
Since I worked yesterday, my boss is letting me come in late today. However, I feel asleep at 830 last night which resulted in not being able to sleep in this morning. So off to the gym I went! I ran for time this morning. Decreased my speed and increased the incline. I’m down another half pound bringing my loss this summer to 18 pounds and my new weight to a solid 156. I’m 10 weeks out for my show and I’ve recalculated my macronutrients to fit my new BF%. I’ve also changed up my workouts adding 2 days of steady cardio and 2 days of HIIT to my 5 days of lifting. I’m working with two different friends to make sure I’m getting the most out of the next 10 weeks.
I’ve ordered my suit, booking my glamour appointments, and practicing in my heels. I am so damn excited and I can’t wait to take those progress shots right before the show.
I hope everyone else has a great Monday!
Today I ran my third 5K, but my first timed race. The first two were considered “fun runs” i.e. Color runs. While I had time those myself with my heart rate monitor and running app for my phone, I never felt the pressure to run a race and hit a specific time. I had goals for myself, but without a huge time clock at the end I didn’t feel this sense of push like I did tonight.
My goal was to run 3.1 in 31 minutes or less. My mile has been averaging 9:30 so I thought this was a pretty solid goal. Well, I ran 3.27 in less than 32 minutes (I’m waiting on my official time to be posted). My first mile was 8:53, and I blame this on lack of resistance as well as wanting to get away from the pack. I love pushing my boundaries and running that hard didn’t hurt, but when I checked my HRM I was sitting at 187 bpm. It happens all the time, but I was like holy crap, I should slow down. Slowing down is an issue for me, when I try to adjust my pace I really screw it up in either direction, too slow or too fast. Head phones in my ears I was waiting for the coaching alarm to say my mile and pace… When her little voice said “1 mile pace 8 minutes and 53 seconds,” I was like no wonder I feel like I’m going so fast; it’s because I am!
During miles 2 and 3 I had asthma attacks. Now, I don’t have an inhaler because only ridiculous things set it off and it was a fun medical condition added from my weight gain. I ran passed a woman with the strongest perfume and while I had been controlling my breathing, one inhale of that and I was gasping for breath trying to my throw up. It was the worst feeling ever. I actually stopped running and put my hands in the air to open my lungs.
After a minute I got back on my merry way.
The second attack happened when I passed a man wearing cologne. I am so proud for choking back my quest bar.
After the coaching voice went off that 3 miles were complete, I took everything in me and pushed as hard as I could to finish. My lungs wanted fresh air and my body wanted to lay down. The best way to finish faster is to go faster. I ran the last stretch with a pace of 8:27. When I was done I laid on the ground and gulped down a bottle of water.
I hadn’t trained for this race like I usually do since I have been working on my lifting and hitting new weight PRs, but I’m pretty pleased with how I did. Now that I know the route I can practice for next year and hopefully get faster. I have another 5K in October. It’s the Color Run, so it’s another fun run, but I’m still very excited about it. My bib collection is coming along nicely. So is my racing shirt collection 🙂
Below are some pictures I took tonight of race things!
And here’s a little throwback Thursday to my first race!
I hope everyone else had a great Thursday! I’m gearing up for before work HIIT by heading to bed early!
I don’t even know if I have all of the words to describe how the past few days have been, but here are some that I can think of…
That seems like a good list to start.
I joined Team Beachbody last week and before you say anything negative, hear me out. I received a notification on Instagram from a Beachbody coach saying that my pictures showed my dedication to fitness and I was inspiring. Again, these are not typically things I think of, but I guess they may be true. After talking with her, she explained that she was a part of health and fitness group on Facebook and that the point was to inspire each other to keep pushing through individual journey’s of weightloss as well as share experiences, recipes and ask each other questions. I was skeptical at first because you should be, but she said it was free if I wanted to leave the group I could. Ok, I think can handle that.
So I joined the group and instantly fell in love with it. First, it’s called Team Boom, if that doesn’t excited you- I don’t know what will! Second, we were having conversations about eating styles and macro counting, lifting, cardio and so much more. I was commenting a lot and while you can’t help everyone, I wanted to. She reached out to me again and asked if I would ever thing about joining the business side and becoming a coach. I never really thought about it until her asking me, but there are a few upsides to being one: the discount on Beachbody products, connecting and networking with a group of like-minded people and making a few dollars to help pay for competition fees. I figured why not, I could use my fundraising experience to help me out.
It was the best decision I have ever made. I talk to my “coach” Jackie everyday in some way. She answers questions I have an doesn’t get frustrated when I ask too many. The health and fitness group inspires me to push harder and bust my butt. I’m down 11 pounds in 31 days, not too shabby if you ask me, but talking with these people is pushing me to keep going and kick ass over the next 16 weeks.
Beachbody and Team Boom support aside, my workouts have been ok since I’m having some issues with my right knee. I would’ve liked to go harder in cardio today, but I’m seeing my chiropractor tomorrow and I would much rather figure out what’s wrong than injure myself further, but I’m almost positive it’s from cable leg extensions, them tricky bastards. Here are some photos from the past few days that kind of highlight what’s been going on.
I’m looking forward to my new chapter with Beachbody and Team Boom. I’m looking forward to my workouts this week and my eating. I have some pretty tasty things cooked up for tomorrow. I hope everyone else had a good week, and has a great Monday… I know, Monday’s aren’t really all that great, but you have to be positive!
I haven’t checked in yet, but I’ve got some pretty exciting news. I’m down 7.5 pounds since I started eating cleaner, more often and lifting heavier. A definite NSV, I bought a dress two months ago on sale with weightloss in mind and now it fits, and other things are fitting looser. I’d say this is an accomplishment, especially since I was skeptical about weightlifting two years ago when I started getting my butt in gear and losing weight.
I’m down a half inch in my waist and while that’s not a lot, my shoulders, arms and legs are looking leaner. I can see the tiny muscle I have peeking through since I’m cutting fat.
Surprisingly, keeping my eating schedule hasn’t been hard and I’m only consuming between 1,400 and 1,600 calories a day with 50% being protein, 30% carbohydrates and 20% fat. Thank you MyFitnessPal for tracking my macros! I have never eaten so many leafy greens or consumed so much water in my life, but I’m really enjoying the foods I’m eating. Don’t get me wrong, there was temptation when there were cookies in the office, but why kill my hard work for a junk food? Aside from variety, this has pushed me to eat things I never ate before like seafood. My love of sushi doesn’t count, but now I’m making baked haddock and steaming up shrimp.
I’m still running on cardio days and the hills through the city are getting so much easier. My running compared to last summer has drastically improved and that’s made it so much more enjoyable. Headphones in and I get complete tunnel vision. I also added tabata to my cardio routine today. It’s 20 minutes of ass kicking that keeps your heart rate up and has you moving in quick bursts, not something I’m a huge fan of, but 300 calories burns is appreciated!
I have one rest day (after leg day) during the week, and I’m working out the other 6 days. Days like today where I have the time, I’ve built in two workout sessions at the gym: one during my lunch hour and one at night. Depending on meetings, sometimes I’m up early to knock it out before work at 8 am.
Progress is slow, but it’s progress nonetheless. It’s encouraging to see the weight falling off and even more encouraging talking to friends who are excited for me, who are going through the same process, who are competing in the same show.
I can’t wait to see what happens over the next 18 weeks!
This is the post where I state my goals for the next 16 weeks, but I know they will slightly change so here are my goals for right now (bikini competition is 20 weeks out).
- Use My Fitness Pal daily to track my carbohydrate, protein and fat ratios
- Work out 6 times a week and make it a priority
- Use weights more, and get over my fear of the weight room
- Take weekly photos to track progress, these will be Monday’s
- Weekly weigh-ins to track weight loss, these will be Monday’s
- Weekly measurements to track inches lost, these will also be on Monday’s
- Lose at least 10 pounds in the first month
So now that my goals are laid out pretty clearly, here’s where I’m starting.
Weight: 174 (according to my doctor last Monday, June 9, 2014)
I definitely gained back some of the weight I lost post tonsillectomy, but I’ve maintained a size 10, so I’m not complaining- completely. I have 16 weeks to get my butt in gear and become bikini competition ready.
I’ve changed my eating schedule to 6 times a day:
Breakfast- 7/8 am (depending on the day)
Snack- 10/11 am
Lunch- 1/2 pm
Dinner- 4/5 pm
Snack- 7/8 pm
Second Dinner- 10/11 pm
Here’s an example of what I’m eating. This is from today’s menu.
Breakfast: 2 corn tortillas, 2 eggs, steamed broccoli
Post workout snack: paleo protein shake with almond/coconut milk blend unsweetened
Lunch: Chicken breast with brown rice and basil pesto sauce
Snack: plain Greek Yogurt with Bear Naked granola and honey
Dinner: Gluten Free chicken sausage and Brussels sprouts, no salt added ketchup
Second dinner: Beef plain, small apple, 1 cup of watermelon
88 ounces of water/liquid
The ratios I’m trying to hit are 40% protein, 40% carbohydrates and 20% fat. This breaks down to 256 grams of protein, 256 grams of carbohydrates and 57 grams of fat. My ratios were close with 40% protein, 31% carbohydrates and 29% fat, but I was no where near the grams needed. When I put my goals into My Fitness Pal it calculates what you need, but I know this first week will be the week I get used to eating differently. I’m still eating gluten free and as clean as possible like the paleo diet, but I’m incorporating some grains such as brown rice, quinoa and steel cut oats. Immy suggested rice cakes for low fat snack that can help add carbohydrates to my intake. She also said not to worry too much if my fat ratios are a little higher; especially if the fats are healthy fats from foods like avocado.
This is going to take some getting used to. Here are some pictures from today.
I made Brussels sprouts for the first time. I steamed them and that’s it. I wanted to make sure that I liked the taste and the texture. They remind me of cabbage, kinda. I had them with my chicken sausage, so they had some ketchup on them, which was pretty good.
This morning I tried a new class. It’s called Intense Toning and was it ever. There’s no cardio at all, which is great because I wasn’t looking for cardio. The class works all the muscle groups and incorporates body weight, free weights and weighted bars. The instructor was pretty awesome and I will have to take this class again, just not next Saturday… It’s race day :]
This evening had to work my part-time job and I was curious about how much we burn by walking around the store, either helping customers, straightening or because there’s nothing to do. In 4 hours and 24 minutes I burned over 700 calories. The average person burned 70-85 calories an hour while watching TV. So I definitely think of this as exercise.
Are you getting ready for the new week? Do you have summer goals?
It has been a great week of workouts, conversations and new food; and hell am I sore! I officially announced on my Facebook page that I’m going to be prepping for the bikini competition in Boston this October. I know I have some fat to lose before I can really lean out, but I’m going to try my hardest. Looking at a calendar today, I have 16 weeks to get my body in shape and ready. I think I can do this, but at first I didn’t. Let’s back up to the beginning of my week.
First here’s my Transformation Tuesday picture. Halloween of my Senior Year of college in 2010 and June 10, 2014. Definitely visible changes, especially in my face.
I talked with my good friend Caryn on Tuesday and I mentioned that I was interested in taking two different classes at my gym that night, but wasn’t sure which one. They’re back to back so Caryn suggested I go to both. So I did. Zumba and then yoga. I forgot my heart rate monitor, but with my age, height and weight, I should’ve burned 754 between the two classes. I was definitely happy that I went. Below is a picture post classes. This was also my Day 37 of 100 Happy Days. I’m happy to be making more changes, and hopefully, my body will start reflecting them.
I definitely think this quote is going to play a huge role over the next few months.
I had Wednesday night off, so I scheduled myself to take a small group training class at my gym. I signed up with a trainer named Matt. I’ve taken his classes before and I was skeptical I would be able to keep up, but I did. I recognized some of the women from the class I took with Tiana Ta and they all said if I could take her class, then I could handle this one. Holy circuits! We did all the workouts on the floor, which usually would make me feel awkward, but there were 8 of us doing them together. So I didn’t feel so bad about it. Below is a picture of my HRM post class. I couldn’t believe I survived this class, but I would definitely do again!
I had yesterday and today off from my full-time job (yay for vacation day hoarding!) so I tried to be as productive as possible! I did Bikram yoga in the morning and a class called “Kick and Flex” similar to cardio kick boxing with my friend Sarah. She’s seriously such a great person and she’s willing to try crazy classes with me! We’re taking “Body by Matt” this coming Wednesday. Matt is the same Matt that taught the group training class I said I took this past Wednesday. Oh yeah, we’re going to be dead! Since I’m taking this class with Sarah, I won’t be doing the small group training. The photo of Sarah and I was also used for my Day 38 of 100 Happy Days.
After speaking with a childhood friend Glorianna, who has also been on her own weightloss journey and runs her own social media for it, about old clothing I decided to dig through a box of old tees I kept with the hopes they would fit again. Glorianna had shared a picture from when we were 12 and in the 6th grade for Throwback Thursday. She kept the shirt and now she swims in it! It’s crazy. Check out the photo she shared herees
This was my Throwback Thursday photo. The tee is from September 2007, my freshmen year of college. So while it wasn’t 13 years old like hers was, a 7-year-old shirt still feels pretty damn good.
I took today off from the gym, but I’ll be back in the morning. I did have a productive day anyway though. I met with a woman my age, who has competed in two bikini competitions. Her name is Immy and she only lives 25 minutes from me. I couldn’t believe it because I found her on Instagram and then I found her Facebook page. Talking with her was awesome. It validated that my decision to try competing in a bikini competition is the right thing for me. It will give me a goal to help push me with my weight/fat loss, it will help me build confidence and it’s something I know I will be proud of in the end, no matter if I place or not. She told me about how she got started and how her past relationships effected her workouts. We talked about the mental aspect of working out and eating well. I’m so glad I found her and I’m glad I was daring enough to message her. I definitely think it’s going to be a great friendship and I’, so glad to have her support.
Along with new classes and new goals, I have new foods that I’m going to be incorporating in my diet as well as a new carrying case to do so. The beauty below is a 3 meal bag from 6 pack bags. It holds 3 meals, supplements and 4 full sized water bottles. It came with the food containers, supplement container and ice packs to keep it cold. It’s completely insulated like a cooler and I can’t wait to use it this week at work. Talk about a life saver.
Before I started eating paleo, my friends Kristy had me try this granola and I thought it was fantastic, but I could never find it when I went to the store. When I started eating paleo, I cut all grains and gluten or most, out of my diet. Since my goals have changed for prepping for this competition I am adding some grains back into my diet, but trying to stay as gluten free as possible. I don’t have a gluten intolerance, but I feel less bloated when I don’t consume gluten or processed carbohydrates likes pastas and breads. I don’t eat dairy either, partly from the paleo diet and partly I’m lactose intolerant, but I do eat plain Greek yogurt. This is the only dairy that doesn’t bother my stomach and the enzymes help with gut health. So what does Greek yogurt have to do with the new grains I’m adding to my diet? I bought the granola just for my yogurt since I get plain.
This specific kind of Bare Naked has 130 calories, 5g of fat, 13g of carbohydrates (3g dietary fiber, 6g sugar) and 10g of protein. This will help make my yogurt snack more rounded.
I’ve tried quinoa one time and I was NOT a fan at all. After some conversations, I’m going to give it a try again. I found this blend at the store and I figure it might help with the texture issue I have with quinoa. I’m excited to pair this with some of my chicken meals.
Brussels sprouts. One vegetable I’ve never tried before. They’re low in calories and fat, very high in Vitamin C, there’s also a little bit of carbs Band protein in there. I bought a bag from the frozen food aisle and I checked before buying it. It’s only ingredient are the Brussels sprouts; you’d be surprised at how many frozen veggies have salt or sugar added when it’s not necessary.
All these food items were made into a collage for Day 39 of 100 Happy Days. I love trying new things, hopefully I figure out the best ways to cook these new items.
I’m super excited to get the ball rolling. I started using My Fitness Pal to help calculate how much food I’m consuming, mostly so I can keep my ratios of protein, carbs and fat. I’m trying to keep it at 40%, 40% and 20%. When I can get the hang of that and my weight routine down, I will change it to 50%, 30%, 20%.
I hope everyone else had a great week. Fingers crossed for a great weekend too!