La Cle Refocus Motivation & Muesli Yogurt Parfait Recipe

Hey fitness pals!

I wanted to share a new recipe with you and what has been giving me some motivation lately.

Staying on track with exercising and eating right has been tough. After a long day at work it is hard to get in the workout mindset especially when it’s dark outside.  So when Deanna of La Cle reached out to me about her Refocus bands I thought – how clever! And just the little reminder that what I’m doing isn’t for not.

La Cle Refocus Bands
La Cle – “Keep Trying” band

I loved the “Keep Trying” band and the “If You Want It, Go Get It” band.  Honestly, isn’t what you think of daily where you are going to end up?  Whether that end result be today, tomorrow or a few years from now.  With that thought, it’s important for me to surround myself with things that inspire my personal development and sometimes a few words on your wrist can do just that.

If you need a motivational boost check out the shop here.

Muesli Yogurt Parfait

As for my new recipe, it’s a yogurt parfait snack to help curb those sugar cravings!

I’m sure every so often or every day you are craving a tasty snack and as much as you want those Jalapeno Kettle Chips or that bag of Sour Patch Kids you know you’ve got to make better choices.  We all indulge a bit (so hard not to right?!) but on the days when I am more mentally strong I go for a healthier snack and I got to say I never regret the choice.

Here’s what you need:

¼ cup of plain Greek yogurt

Sprinkle of berries – blueberries, cut strawberries, raspberries, blackberries

2 tablespoons of muesli – can use granola

Drizzle of agave nectar

First, add the yogurt to the bowl then add the toppings and drizzle on the agave. 🙂

~Pin Away~

Muesli Yogurt Parfait

 

 

 

Fitness Progression & Strawberry Almond Smoothie Recipe

The last 6 weeks I have been using the Tammie Hembrow Program and let me tell you it is tough.  I was so unbelievably sore the first week.  I stuck to it and slowly started adding more weight each week as I got stronger.

Tammie’s program is a 3 day a week for 8-weeks program focusing on your bum.  This may sound silly but this area is very important to me and I feel it is often neglected in most workout programs.  The reason why I am pursuing it is for several reasons.  First, I want to work out every part of my body equally.  I don’t just want a strong back and then weak legs, that doesn’t make sense to me.  Second, as you age your glute muscles get weaker and your bum flattens out so naturally I want to avoid that.  Third, I have sciatica and it stems from my piriformis muscle which is basically in your glute.  For whatever, reason whether it be stress, improperly lifting something or lack of exercise my piriformis will squeeze my sciatic nerve and cause pain and weakness in my right glute and leg.  The best way I have found to deal with this is consistently working out and de-stressing which I combat through daily meditation and of course my sewing hobby.  Fourth, workout programs have an ending, a goal, something to work towards.  I like that, I thrive on that.

In this program, you do need to use a gym.  I don’t have all the exact equipment in my gym but I make due.  This program focuses on the smith machine, leg press, arm pull down machine, barbell and free weights.

I also decided to use her arms and abs YouTube video 2 days a week.  That exercise probably lasts about 30 minutes.  It’s pretty simple but it burns. I do find myself plateauing a bit so I will be upping my weights pretty soon.

I’m just about done with week 7 and after this program I will be taking a vacation so when I get back I will start up a new program or repeat this one.  We shall see.

In the meantime, I’ve been pushing clean eating although it can be tough.  The days where I don’t follow it well I find that I am sorry not too shortly after eating as the bloating, nausea and headaches kick.  I’m still associating the “bad” foods with pleasure but soon enough I’ll have to condition myself to make more and more better choices.  I’m not aiming to do this perfectly but I am aiming to do it in the best way possible to fit my lifestyle.  It will always be a work in progress. 🙂 I am loving my morning routine of making a Strawberry Almond Smoothie.  I’ve changed this up to cater to my tastes.  It is very filling at about 200 calories and slightly sweet. (My recipe below.)

Finally, I’m also trying to eat more because the more you lift the more calories you need to turn into muscle.  In order to do this, cardio is no longer a part of my work out because it burns off too many calories.  However, I do take enough steps in the day to keep my cardiovascular system healthy.  Right now, the best way for me to do this is to add a protein shake to my daily calorie intake.  I’m only doing half a serving at the moment but soon enough I will need a full 310 calorie serving.  In time… 😉

Strawberry Almond Smoothie Recipe

1 cup almond milk

1 frozen banana

5 frozen strawberries

2 tablespoons flax seed

Blend!

12 weeks of BBG – Goal Completed!!

I made it through 12 weeks of BBG!  I started with 4 weeks of pre-training which brings me to a total of 16 weeks.  It has been a wonderful journey.  I made progress towards reaching my fitness goals and truly created a habit which was the largest goal of all.

I’m feeling a lot stronger and looking a little bit more toned but most importantly I’ve taking large strides in how I approach eating.  I aim to eat clean Monday through Friday and give myself a break on the weekend when I’m not on my routine.  It’s easier to not be so hard on myself by just giving myself that pass on Saturday and Sunday.  Of course I don’t over-indulge!

A part of my new fitness routine as I move out of these 12 weeks is to gain muscle which means I need to lift weights but I also have to eat more.  I’m currently using the MyFitnessPal app to count calories and make sure I’m eating enough calories to sustain my workout.  In doing so I have added a pre-workout/post work-out protein shake to get those extra calories and heal my muscles.

My workout for the next 7 weeks (I’ve already completed week 1) is Tammy Hembrow’s fitness program which focuses on the glutes.  I chose this one because I felt like this was the one area that was missing on BBG and I want an overall toned appearance so this will hit that goal.  I will be doing this 3 days a week and the other 2 days will be dedicated to BBG 2.0 arms and abs.

I’m super excited to see some progress!

BBG Fitness and Diet – Week 5

 

I am now in Week 5 of the BBG program and I’m feeling pretty good.  I’ve had to make a few adjustments to the schedule every so often due to vacation and birthdays and work but nonetheless I have gotten through 4 exercises every week.  I can feel myself getting stronger already and being able to endure my full workout.  Things are going well.

In the last week, I have been focusing more on my diet.  I know food plays an important role in how our body feels and I wasn’t feeling my best.  I indulged a little too much in Mexico and ate really poorly over my husband’s birthday weekend.  My body just isn’t able to handle those things as well as it used to unfortunately.  As I mentioned in my first BBG post, I try to eat healthy and for the most part I do but I needed an extra push to get me to make the right decision in every situation.  That extra push was the crummy feeling of over-indulgence.

That being said, I’m experimenting with cutting down on dairy, processed food and red meat. This entails half of my dinner plate as vegetables, one quarter chicken or fish and one quarter starch.  Also, drinking more water and caffeine free herbal tea with raw honey.

Although this has all been working well, something was still off and after a little research I came to the conclusion that I should do a juice cleanse.  I have never done one before so I bought the one-day juice cleanse from Pressed Juicery.  I was a little apprehensive at first but I am so glad I did it.  I feel like it helped reset my system and got me back on track.  I want to do it again next month – maybe even 3 days??

Check out what I had:

9am – Greens 2: apple, celery, cucumber, kale, lemon, parsley, romaine, spinach *Yum

11am – Citrus 2: apple, lemon, mint, pineapple *Sweet

1pm – Greens 3: apple, celery, cucumber, ginger, kale, lemon, parsley, romaine, spinach *Yum

3pm – Roots 3: apple, beet, ginger, lemon *Ginger spice

5pm – Citrus 1: aloe vera, coconut water, cucumber, lemon, pineapple *Subtle

7pm – Vanilla Almond: almond, dates, sea salt, vanilla bean *Yum

Chlorophyll Water – throughout the day

9pm – Aloe Vera Water – before bed

I drank all of this in one day!  I can’t believe it!


*This is NOT a Pressed Juicery promotion.  I have NO affiliation with them.

BBG – Take 2

 

What do you think about this workout outfit?  I love exercise clothes… maybe it’s the compression that holds everything in nicely or maybe it’s the everyday ease or maybe I like that they push me to workout.  Who knows?!  This is my exercise sewing dream outfit not necessarily in the cat print although I love the kitties – now just for getting it done. 🙂

Top left: Colette Patterns – Astoria pullover, Right: Colette Patterns – Aries Fitted Athletic Tights, Bottom left: Asics Gel Fit Tempo 2 MT – Love love love these shoes!

Anyway, it has taken me a couple years to really workout regularly.  I started with P90X and did that for about a month and a half then I did 10 minute daily workouts using YouTube videos then back to P90X but the 30 minute version then back to 10 minute videos.  As time went by I hired a personal trainer for 3 months.  That was great!  I loved it and thought I could learn how to work out properly then workout on my own.  Once those three months ended I found BBG – Bikini Body Guide.  I skipped the 4 week pre-training because I had been working out regularly and was in the best shape of my life.  I was about three weeks in when I pulled an intercostal muscle.  I had no choice but to take a break for a few weeks and let it heal.  As much as I wanted and sometimes even tried to start working out again I couldn’t without aggravating it so I stopped working out but I didn’t stop eating right.

Instead, I started to pay more attention to what I eat and dabble into different diets like paleo, vegan, vegetarian or no sugar.  I never dove in completely to any but I would try them for about a week.  It was always tough especially since so many of the foods I love involve meat or seafood or sugar.  I realized that I didn’t want to give everything up and I didn’t want it to be noticeable that I have a certain diet so the best route for me was moderation.  Cut down on sugar, cut down on meat, cut down on fast food and drink more water but don’t deny a good meal when it is offered.

Back to BBG, my muscle finally healed up.  It took longer than expected but then the holidays came and my schedule was a bit crazy.  I wasn’t able to work out and a part of me was discouraged.  My husband who is also my workout partner (even though we don’t follow the same workouts) fell off the wagon with me when I pulled my muscle.  We do almost everything together so even though I encouraged him to work out it just didn’t feel the same.  Soon enough my husband started to realize I was in a funk and kept asking me about working out.  I wasn’t into it but finally he was very direct with me and told me I was not being myself and that I am usually so on top of everything and I need to snap out of it.  He was right.  I wasn’t myself.  I’m a list-maker, I read every day whether it be books or articles, I work out at least 3 times a week, I’m always running errands on my lunch break and making dinner at home and preparing lunch the night before, I even have time for my sewing and working on my business.  I wasn’t doing all of those things and I really needed to be doing those things to get out of my rut.  The next day, I went to work and I wrote my very first list in some time.  I was going to work out.  I was going to start the BBG – this time from pre-training.  So I did it.

I’m on week 1 of BBG after 4 weeks of pre-training and it is kicking my butt.  I am doing the Monday/Wednesday circuit training and the Tuesday/Thursday LISS.  I have a long way to go but I wanted to keep track of that here.  I’m looking forward to it.  I’m also looking forward to more lists, good books, great meals at home, and running my sewing business all the while working full-time.  🙂