A Recap and an Update

Let’s talk about putting things off.

Let’s talk about putting things off.

Like eating right. Or exercising. Or blogging.

It always starts with missing one opportunity to keep up. It probably wasn’t intentional or even your fault. Life gets in the way. Then it gets in the way again. And then you know you should hop back on the wagon of eating right or exercising or blogging regularly, but you kind of dread it now and also have some guilt about how many times you’ve missed doing what you should be doing. You file it away in the back of your mind. Before you know it, you haven’t blogged for weeks and nobody knows what’s going on.

Luckily, in this moment, I’m only talking about blogging… Cause I’ve been working my ass off. Literally.

LET’S RECAP!!

So I’ve had three weigh-ins now and only two weeks left in this competition!

The first one was two weeks in and, well, I wasn’t really doing that great for a number of reasons. I lost 3 pounds and got the motivation I needed to push me the following couple of weeks.

Two weeks later (halfway point) I had lost an additional 10 pounds which was incredible. It was due to two-a-days, a crazy amount of protein, and a lot of hard work.

Three weeks later (today) I then lost another seven pounds. I’m a total of 20 pounds lost and in a very close second place. I feel pretty good about this time’s seven pounds because, quite honestly, I’ve been a bit more lax- a vacation, a move, and a handful of dates saw me break my strict form (but in a balanced way). An example of balance: a fun run (aka boozy party).


Eight weeks is a long stretch to keep focused. There’s only two weeks to go to the finish line and I’m ready to really bare down and finish strong.

AB is definitely upping his game as we near the finish line as well… Here’s a little example of a workout I did last week:

10 weights exercises (dumbbell push press, leg press, dumbbell curls, dumbbell flies, lateral raises, dead lifts, hamstring curls, etc) and in-between each exercise I did 15 burpees and 15 ball slams…

… for those of you who don’t math, that’s 150 burpees and 150 ball slams. Yea.

In other news I have muscles. Like real muscles in my arms. I almost can see abs poking out (!!!), and I feel freaking great. My skin is great, my energy level is high, and I’m really enjoying my workouts.

Time to bring it in to the home stretch!

 

What I am eating

A post about balance in my diet without it being a “diet”

To begin with I wasn’t really sure how this diet thing was going to go. I am no nutritionist, I have never been able to diet in my life, and I love food.

BUT I have kind of found a very reasonable method to this madness that doesn’t at all feel restricting and allows me a bit of wiggle room.

Disclaimer: As previously stated I personally have a tendency to push the wiggle room a bit too far, so I’ve been strict about it as of late. In the end, I’m hoping to end up with a nice balance up in here but for now I’m trying not to end up on a billboard.

Working from a plan set forth from some very smart (lovely) people who know what they’re talking about, I set out on my plan to eat whole, fresh ingredients (revolutionary, right?) and track my macros using the My Fitness Pal app. Whole, aka not processed ingredients are key because, well, they are better for you, easier for your body to digest, and also – for this purpose – easier to track.

If you’re not familiar with macros don’t be alarmed because I definitely was not either. Basically, “macros” is short for macronutrients, which are the proteins, fats, and carbohydrates that we eat every day. They are the basis of all calories you consume. If you are tracking the grams of each and sticking to a specific percentage of intake daily, while staying around your calorie goal, you will lose weight.

I know it sounds complicated but it’s not, really. Basically here are some steps:

  • Calculate your macros here: https://www.iifym.com/iifym-calculator/. It is a series of questions and takes 5 minutes.
  • From this, you will be given percentages (and grams) of each of your recommended Protein, Carbs, & Fat along with a calorie recommendation. My recommendation was 40%/40%/20% and 1,630 calories.
  • You can input these exact percentages into My Fitness Pal: In your app, go to the “…” more button, choose “Goals,” then “Calorie & Macronutrient Goals” and insert your percentages & calorie goals here.
  • Start tracking away.

For the first week I would input foods and play around with my percentages to get a good feel for what I could/couldn’t fit into my diet. You quickly realize what foods are worth it and which aren’t. Once I found a good balance of protein/carb/fat for each meal I set out a weekly plan and stuck with that combo pretty much the whole week, just to make it easier.

Some days, however, I would have something wonky come up (work trip, lunch out), and I would then track it and try to compensate for my percentages in the other categories. I’m not saying this is ideal or the right way to do it- I think it probably isn’t ideal actually, but this is real life here and we (I) can’t always be prepared.

This isn’t perfect. I’m sure there is a way it can be for someone who is a little stricter and more hardcore than I am. But it’s honest, it’s not tough to track for the most part, and it really does give you a good idea and make you pay attention to not only what you are putting into your body, but the composition of those foods along with a guide as to what is needed for your activity level and body type (and weight loss goals).

Below is an example of a day of tracking my macros. Like I said, not perfect but it’s working for me to continue to keep balanced and it’s do-able.

Meal 1: Breakfast – 206 calories
Apple & Gouda Smoked Chicken Sausage from Publix (5g fat, 5g carbs, 11g protein) + 1 cup of egg whites (0g fat, 2g carbs, 22g protein)

Meal 2: Protein before/after a workout – 125 calories
French Vanilla Designer Whey Protein Powder (1.5g fat, 6g carbs, 20g protein) + 3oz unsweetened Almond Milk (1.2g fat, 0.5g carbs, 0.5g protein)

Meal 3: Lunch – 318 calories
Turkey Breast 4 oz (0g fat, 0g carb, 25.2g protein) + Protein Up Core 12 Wrap (2.5g fat, 18g carbs, 12g protein) + Yellow Lentil hummus (3.5g fat, 2.5g carb, 1g protein) + spinach & cucumber & tomato

Meal 4: Pre-workout snack227 calories
One half a medium avocado (10.5g fat, 6g carbs, 1.5g protein) + a honeycrisp apple (0.4g fat, 29.3g carbs, 0.6g protein)

Meal 5: Dinner – 560 calories
Grilled Chicken, 6 oz (4g fat, 0g carbs, 52g protein) + Quinoa kale mix (4g fat, 20g carbs, 4g protein) + Broccoli (0.3g fat, 12g carbs, 7g protein) + ½ baked Sweet Potato (0.2g fat, 20.5g carbs, 2g protein)

Meal 6: Snack – 190 calories
Two squares, Lindt Dark Chocolate (9.5g fat, 8.5g carbs, 1.5g protein) + 1.5 cups of popcorn (3g fat, 9g carbs, 1.5g protein).

Total calorie count: 1,626

Macro Breakdown:

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So that’s it! That’s what I’m doing. In this example I definitely need to decrease my fat (so instead of a snack like an avocado next time I’ll have a 0% unsweetened yogurt with some berries).

One thing that I’m doing with My Fitness Pal is not logging my exercise- it will add in extra calories and makes my tracking a little harder to do. I know I’m working hard and this is the caloric intake I want to stay at for now.

P.S. You can follow me (or be friends with me!) on the MyFitnessPal App. I’m @caitdingle 🙂

Another week of workouts

A week of two a days and pain.

Monday

AM: Personal training with AB

Treadmill @ 6% Incline:
1 minute at 5mph
1 minute at 6mph
1 minute at 7mph
rest 1:30
repeat x3

Push Press x 60
Burpees x 40

Treadmill (one round of above 6% incline 3 min workout)

Squats x 60
Push ups x 40

Treadmill (one round of above 6% incline 3 min workout)

Frog Hops x 60
Bicep Curls x 40

Treadmill (one round of above 6% incline 3 min workout)
End with abs!

PM: Run 3 miles

Tuesday: 

AM: A4 class at the Forum with AB this class is SO tough

PM: REMIX class at the Daily ATL. I used Classpass and took a class at a local gym- this place is literally the cutest gym I’ve ever been to- I wish my house looked like this place does. And the class was a mega cardio/burn session. Highly recommend!

Wednesday:

AM: Personal Training with AB

Run 1 mile (I did it kinda slow, so in 10:00 mins)

Abs Abs Abs. With the bench laid back and me holding myself up at a 45 degree angle I’m sure there are official gym terms for this shit… I did 20 reps of each:

Alternating dumbbell bench press
Bicep Curls
Russian Twists
50 yards of lunge-lunge-jump squat-jump squat
Times 3

Then I did a really awesome and cool boxing workout with AB.

PM: HIIT Interval training with the enemy (lol). Cara, a fellow contestant, works out at a gym right up the street from me so I joined her for a class- It was SO hard and fun to work out with her & her trainer (& Brian Moote!)

Thursday

AM: A lovely yoga class at my local YMCA (these memberships are GOLD, fyi. Included childcare while you work out! #gamechanger)

PM: Cardio Agility at the Forum. Burpees. Sprints. Burpees. Frog Hops. Etc. Repeat. 

Friday

Personal Training with AB

Run 1 mile

30 yards of lunges.
20 jump squats
10 burpees
15 tricep push-downs
repeat x 3

Row for 1:30
15 20lb ball slams
repeat x 4

6- 25 yard sprints carrying 10 lb weight
12 roll outs
60 second climb intervals on Jacob’s Ladder
repeat x 2

Abs. abs. abs.

Saturday

Fast Twitch at the Forum (this class is okay… it’s basically like you move around the room doing 60 seconds of one exercise times 60)

Sunday

Run 1.5 miles.
Hill sprints x 10
Run .5 miles.

 

Sleep.

 

 

A love affair

An almost awesome pizza recipe.

I really love pizza.

Like never-let-you-go love LOVE pizza.

But it’s basically all the bad carbs and then also cheese and I mean what’s pizza without booze?

Thankfully, I have a very lovely best friend who is with-it when it comes to cooking and making tasty “healthy” (there’s still cheese and pepperoni, but still) versions of my one true love: pizza.

Here’s the recipe for the crust we made (got it from PaleOMG):

3 large eggs
1 cup full fat coconut mile
½ cup olive oil
3 cups tapioca flour
¼ cup coconut flour
1 tablespoon baking powder
1 teaspoon fine sea salt

The dough was kind of less dough-y than you’d think and you have to lay it out on a pan and spread it out (and we actually had a minor mess-up and had to make a double batch). Cook at 350 for 10-15 minutes. Our dough was very thick because of our double batch so it took almost double that to get it cooked through. I recommend making a really thin layer.

Here’s a pic of the dough spread out (left) and then after it cooked (right).

dough

Then we just added our toppings and cooked it for another 30 minutes.

The verdict: not quite love, but a pretty darn good alternative and it totally kept me within my macros and under my calorie goal (I’m tracking everything I eat on Myfitnesspal @caitdingle if you’re truly interested!)

If I’m being real honest, though… I had a little bit more wine with the pizza than I should have and completely blew my day. Whoops.

Here’s the final pizza:

finalpizza

 

That cheese though

First weigh-in

The Monday-est of Mondays

So the first weigh-in happened. On a Monday. At 6:30am. The day after the devastating Super Bowl. I don’t want to talk about that part.

I also don’t want to talk about the weigh-in part, but hence the title of this blog, that’s why we’re here.

It DEFINITELY didn’t go as planned. And it was totally all my fault. As I said, I had weighed myself on Friday… and I had lost 9 pounds. NINE POUNDS. I was so super pumped. I think I must have gotten a little bit cocky.

Anyways, the rest of me weekend went a little like this:

Friday: Aforementioned weigh-in “WOOHOO!” (did a good workout with AB but skimped on my extra cardio)… Mistake #1.
Saturday: Was on my own. Did not work out. Relieved some of that day’s family  stress to the tune of half a bottle of wine… Mistake  #2
Sunday: Started the day with a Crossfit class (hurt my neck doing snatches that I wasn’t ready for, mistake #3)… and then… well, you know. The Super Bowl happened. As did all the rest of the mistakes that anyone on a healthy, balanced diet could make. And it was tragic and I was all “yolo!” and ate my feelings (first excitement, then depression). It started with beer and swiftly went downhill from there…I’m talking cookie cake, rice crispy treats, cheese dip… it wasn’t good.

And that’s the story of how you can gain 6 pounds back in three days. Cause that’s what I did. On my weigh in on Monday morning I was only 3 pounds down and felt like I had just lost a semifinal match that I didn’t even deserve to be in to begin with.

BUT. That’s life. That’s part of it. And it’s actually a big part of this learning process. I’ve really got to be able to find balance in being able to be around friends and be in different, sometimes stressful, situations and not go overboard. It was a wakeup call.

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And now I’ve got to work that much harder this week to catch back up, which is exactly what I’ve been doing. I’ve taken the setback of Sunday and Monday and channeled it into some awesome workouts and motivated meal-planning. Here’s to another week!

P.S. I’m still proud of my Falcons #riseup

Two-a-days

Going into this I knew it would be a real struggle physically, but I was ready for it. The hardest part of it all, as I have said, is the rest of life. I couldn’t figure out how to balance being a mom, working full time, feeding myself (healthily), and also a 100% increase in physical activity. I still haven’t figured that out. Last week was REALLY tough, but I’m happy to report that this week I have really gotten into the groove of it all.

This week has been better partially because I’m not as sore and my body is getting used to the increased activity, and also because I was more prepared for my meals, but mostly because my mom is here helping me with Cooper J It feels so nice to have a little break…And it’s only been a week. Ya’ll-big props to all the single moms out there makin’ it work and fitting in the gym because this shit is hard. I mean it was hard already, but adding in the “me time” into my already full schedule has got me all kinds of frazzled.

SO… Since the week is all fine and dandy and such, I’m throwing a wrench in it and starting to truly do two-a-days! The workouts with AB have been pretty tough in a lunge-burpee-squat kind of way, so I’m incorporating a second cardio workout into the routine (spin class, running, yoga) just to mix it up and keep my body working. Wish me luck. (Today I’ve already done spin and I have personal training on my lunch break).

In other news, I weighed myself for the first time… and it was freakin’ awesomely motivating. I’m not going to spill the beans on here because we have our first weigh in (on air!) on Monday at 7:00am, so tune in to The Bert Show!

Also, wish me luck not blowing all my hard work on Super Bowl festivities this weekend. #riseup

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Workout Recap: Week 1

This week was hard. Really hard. But not for the reasons I expected. I definitely had the workouts that made my legs scream at me to stop, I had the soreness that makes it hard to walk, sit, sleep. I struggled with making clean eating choices over convenient. All these things were expected, though, and I was prepared. That part was all doable and ok. I actually kinda like the pain of a tough workout and the soreness you earn from it.

What made this week SO hard was regular life… Going from the workouts leaving my legs jelly straight to work where I had to sit for the remaining four hours of the day to let my legs stiffen up. Walking up the stairs to Cooper’s daycare. Coop wanting me to hold him when I didn’t think my arms could physically bare the weight of a 35 year old little boy (still did it though). Walking the dog. Coming home to do laundry, clean up, grocery shop, meal plan. ALL of these things suffered this week. Majorly.

I think part of this journey is finding the balance in all of it. I basically failed in the balance department on Week 1, but I’m still going. Starting today with a Sunday meal-prep followed by a Monday rest day.

Now lets talk about those workouts:

Monday: Rest

Tuesday:

Inchworm push ups x 10
50 yards of lunge-lunge-squat
Bench jump over w/hands on the bench x 15 (each side)
      Times three

20, 20lb med ball slams
Battle Rope x 30sec, run 30 yards
Burpees x10, run 30 yards
      Times three

Wednesday:

50 yards of lunge-lunge-squat jump
20 squat jumps (holding suspension strap thingys)
15 each arm push press
     Times three

20, 20lb med ball slams
20, 20lb kettle bell swings
10 frog jump push ups
Run (appx) a quarter of a mile.
     Times three

Thursday:

Cardio Agility at The Forum in Atlanta.

This class was the hardest group workout I have ever taken- I highly recommend it. You can use your class pass too! It’s every Thursday at 6:00pm at the Lenox location.

Friday:

Dumbell arms, 15 reps each: bench press, push press, curls, lateral raises
50 yards of squat jumps
Ab roller, 15 reps
     Times three

Tricep work on the cable machine, 30 sec each: tricep push down, overhead extension, single arm work
25 yards of lunge-lunge-burpee
25 yards of squat jump
     Times three

Saturday:

This was my first day working out solo! My lovely friend Bridget met me and Coop at a park for some circuit work. I’m pretty thankful for her because I never would have pushed myself so hard without her being there! I’m proud that I got a good workout in on this day… we killed it. Over 2.5 miles run, pushups, jump rope, ladders, lunges, squats, etc.

Sunday:

Light (read: slow) run, 3 miles

P90x workout (at home, after Coop goes to sleep- these suck but they’re good when you don’t have many options)

cardioagility

Phew. What a week. I’m thankful for friends that worked out with me this week. Next week I will hopefully not be quite as sore and I’m going to try to work in more workouts with friends, including two-a-days. Crazy, I know.