Last year I started the Live Fit 12 Week Trainer and saw really great results after completing Phase 1 and Phase 2 (the first 8 weeks), then I had a leg injury that prevented me from completing the last phase. Also, I had gotten pretty lean in the first 8 weeks, so I felt okay waiting to finish.
To recap, here are some pics of the first 8 weeks, unfortunately I didn't get pictures of each week so these are the only ones I have to share. (Isn't it amazing how much better we can look with a tan?)
Now that I'm all healed, I'm starting Phase 3, the last 4 weeks of the Live Fit Trainer. The last phase focuses on high intensity interval training (HIIT) for maximum fat burning while maintaining the muscle you've gained. Also, there is "carb cycling" to help reduce fat. Because I'm already pretty lean and don't want to get too much leaner, I will probably continue eating the way I did during weeks 1-8, that is, every 3-4 hours, with "cheat meals" on the weekends and maybe a couple pieces of dark chocolate after dinner. I will reduce my sugar and caffeine intake, so I'll report back on how that goes.
I copied the information below straight from the Live Fit website so you can see an overview of the final phase of the program.
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*My calorie range was 1230-1530. Go HERE to calculate your calories.
I use Myfitnesspal.com to track my food (calories, carbs, protein and fat).
THE WORKOUTS
Are you doing the Live Fit Trainer? I'd love to hear about your experience in the comments below! If you're doing another program, please let us know about that too.
Hi all! I hope you had a beautiful Christmas and are ready to ring in the new year! Many of us have set fitness goals for ourselves and there's no time like the new year to start turning your goals into reality and your plans into action.
I've also posted my most current workout routine, the Live Fit 12 Week Trainer. As the name suggests, it's a 3 month program that provides specific details about what to eat and when, the workouts to do, and proper supplementation. I completed Phase 1 and Phase 2 last year and am starting Phase 3 now. I'll share that last part of the program with you later this week.
If you're looking for healthy recipes, click on "FOOD" under my blog header. You can start your morning with Protein Pancakes (my son requests them quite frequently) or a Breakfast Egg Sandwich.
To see how I prepare 10 meals in advance so they're ready to go for a quick lunch or dinner, you can read Food Preparation Day and then try out my favorite Tex Mex dish (it's made with extra lean ground turkey and is delicious!). Making meals in advance is the only way I can guarantee that I eat real home-cooked (not processed or pre-packaged) food every four hours. My Protein Brownies are a yummy snack with only about 100 calories. And I'm sure we can all start drinking more clean water. To make your water more fun, why not keep some Spa Water on hand?
Lots of changes this year with the family and how this Mom/Trainer will be spending the Christmas Holiday…all good, but different.It feels weird for me having to adjust to the changes in life and not just for the holidays, but with my hormones. Thanksgiving month was the start of struggle with marked and increased changes to that which I can only attribute to transitioning into another part of womanhood…OH MY!I mean really…all at the same time…during the holidays…really, really???
I was already having a bit of a time adjusting to the changes occurring with how the holidays would have to be split up as a Mom of adult kids that have their own new agendas…bitter sweet happiness…but still a big adjustment.Mixed in with the throws of hot flashes, high anxiety, other personal changes, irritability due to sleep deprivation, just not feeling like ME…GEEZ…the pumpkin seeds just are not cutting the mustard anymore…lol…and for heaven’s sake watermelon season is long gone.I am so blessed to have such a supportive husband through this journey and hats off to all the other husbands out there that are understanding and do not take personal all the goings on of menopausal issues…GOLD STARS!
I am such a faith person and celebrate what Christmas means to me as a woman of God, but let me tell you, I have had to have more than a few one on one conversations over the last two months.Life can feel overwhelming when hormonal changes are occurring and YES…although I am usually springing about happy as a clam during the cherished holiday season…it just has not felt the same this year.I understand that it is probably the combo of everything happening at the same time, but YIKEE.It is even more awkward that I can’t even offer up a good explanation for feeling high anxiety…I already have an A1 personality type anyway which probably does not help.On top of that, what the heck happened to my energy, stamina, and everything else that felt like Darla…I mean come on now…this is a double REALLY, REALLY?
OK…I am sharing some very personal things right now and please do not confuse it for complaining…I am letting you know that I, just like you, go through life, experience what every woman of a young, fit almost 50 can go through and it can SUCK.YES…I said it…some days, it really sucks to not feel like ME…my plug has been pulled right out of the wall and I am holding onto the cord going OK…now what?You know me…I do not let things get the best of me…so more research was in order and a trip to the doctor.I have worked with many women who experience peri-menopause and menopause symptoms and although I suspected that this was indeed the culprit invading my inner body space, I needed to rule out the possibilities of medical issues not related.Believe me, I would have hit the floor with a positive pregnancy test…love babies, love my children, am a grandmother…but that would have definitely sent me to the peri-menopausal special place for TLC.Whew…negative…let’s move on and off that subject.
The beautiful thing about life is that we all experience different things when it comes to reaching menopause…some sail through without a scratch, while others, and that would include me, do not necessarily care for the changes that are happening through the process.So, through my research, I am giving a natural herb blend menopausal support supplement a try and am hopeful for a positive result after reading the reviews,understanding each herb independently and the possible benefits/negatives to the body.The next few months will tell me if I need to take a different direction, but I will keep a positive outlook and in conjunction with the transdermal hormone creams that I use now, what do I have to lose.I will let you know how it goes a couple of months into my herbal therapy.
What a subject to write about during the holidays, but HERE IT IS…out of my control, happening right now, and Merry Christmas Darla…ho hoho.One of my fabulous clients shared “look at it this way…you will be able to wear white pants now”.I had to laugh…she was right…love my clients.As much as I motivate them, there are days that they motivate me without their even knowing it.I say, I really enjoy my strong coffee in the morning right now too…especially after a night of visits from the” flash club”.This is a part of my life that I have no control over, except for the introduction of herbal supplements, but that truly does not change that I am changing.Acceptance of again, the New Modified Me, feels like it needs to repeat itself through my menopausal journey.Technically, I will not be in true menopause until I have not had a cycle for a year…WHAT???Ughhh…so, I can be out and about in my new WHITE PANTS and still be surprised…OH FA LA LA LA LA…JOY JOY JOY JOY.
Honestly, it can feel unfair, but I have experienced all kinds of unfairness in my life, AND all circumstances have been used to grow me in a positive way to be a BETTER, STRONGER, and even MORE FAITHFUL person.So, I will look upon this part of my life in the same way, and I CHOOSE TO BE HAPPY.In fact, I am HAPPY and have so much to be thankful for with my health, meeting the man I can truly say I LOVE and understand fully what that means and feels like, my children, family, friends, clients, and even the fact that I have a roof over my head and a warm bed to sleep in…more than HAPPY…I am humbled and thankful.So, when the overwhelming Life is Bigger than ME Menopausal Monster tries to creep into the crevices of my mind and body, I will try really hard to concentrate on all the things positive in my life.This is in fact a journey that will require patience and TLC, and I know that some days will be more challenging than others, but I also realize that even this experience will enable me to help others, and through that, I will be blessed.
HAVE A VERY MERRY CHRISTMAS and Stay Healthy~
From My Family to Yours
Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list. If you are inspired, LIKE my entry, leave a comment and I look forward to responding!
Have a FABULOUS weekend and upcoming holiday week!
Dedicated to my Always Supportive Hubby, Don
Stay Healthy!
Darla;)
Receive My Stay Healthy Nutrition Guide as a Free Gift and Thank you when you donate to Stay Healthy Fitness...
Please join me in welcoming back Honey We're Healthy contributor Jennifer of The Chronicles of Home. She never disappoints with her recipes and today is no different. As you know, we love pancakes around here, and today Jennifer is sharing how she makes multigrain buttermilk pancakes. Enjoy!
Multigrain Buttermilk Pancakes
Buttermilk pancakes are sort of the gold standard when it comes to pancakes. When you're looking for a fluffy, pillowy, nostalgically good pancake, buttermilk is the way you want to go.
Classic buttermilk pancakes, however, while delicious, don't have a whole lot of redeeming health qualities. They're usually made with white flour and white sugar and will probably leave you hungry again in a few hours.
This multigrain version of a classic buttermilk pancake includes whole wheat flour, cornmeal, oats, and flax seed meal. It swaps honey for most of the white sugar as well. You can expect a fluffy, lightly sweet pancake with a bit more tooth and heartiness to it than a traditional buttermilk pancake. For me, it's the perfect mix of classic and healthy.
Ingredients
1 c. whole wheat flour
3/4 c. all-purpose flour
1/3 c. whole cornmeal
1/4 c. old fashioned oats
1/4 c. flax seed meal
2 tbsp. sugar
2 tsp. baking powder
1 tsp. baking soda
1 tsp. salt
1/2 tsp. cinnamon
1 3/4 c. buttermilk at room temperature
4 tbsp. grapeseed oil
1/4 c. honey
3 eggs at room temperature
*To bring buttermilk to room temperature microwave it for 20-30 seconds in a glass measuring cup. To bring eggs to room temperature, let them sit in their shells in a bowl of hot tap water while you prep the other ingredients.
Heat a griddle or nonstick frying pan over medium heat.
Whisk all of the dry ingredients in a large bowl to blend.
In a separate bowl, whisk the buttermilk, grapeseed oil, honey, and eggs until combined.
Pour the wet ingredients over the dry and fold with a rubber spatula until just combined. The batter should be a bit lumpy.
Spoon several tablespoons of batter in four puddles onto the hot pan and let cook for a few minutes, until little bubbles form and the underside is golden.
Flip and cook another few minutes, until pancakes are cooked through.
Serve warm with pure maple syrup and fresh berries.
Makes about 20 pancakes. Adapted from "Four-Grain Flapjacks" in The Joy of Cooking.
For more recipes from Jennifer, and to see glimpses into her home and fabulous DIY projects, click the banner below.
Thank you all for your readership and comments on this blog. I'm thrilled to celebrate you today and couldn't wait to see who won the $100 gift card to Nordstrom! And the winner is . . . .
Thank you to everyone who entered! Have a great weekend!
This time of year, I love to sip on a hot cocoa. It just turned cold here, so it's especially toasty to drink one at night. I make mine with skim milk and Ghiradhelli double chocolate powder. Their serving size is 4 tablespoons, but I think 2 is plenty. To make it into a mocha, I add one scoop of espresso powder. To be decadent, top with a swirl of fat free whip cream. Even fat free whip cream is delicious.
Nutrition:
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The winner of a $100 Nordstrom gift card will be announced on Friday. Go HERE to enter!
On 14th December 2012 The Lancet together with the Institute for Health Metrics and Evaluation (IHME) will host an event to present the findings of the 2010 Global Burden of Disease (GBD) study. This unprecedented project has been completed in collaboration with more than 400 researchers in over 300 institutions across 50 countries, led by the IHME and a consortium of five other partners: Harvard University, Johns Hopkins University, University of Queensland, University of Tokyo and WHO.
The study began in 2007 and is the most comprehensive effort since the GBD 1990 to produce complete and comparable estimates of the burden of diseases, injuries, and risk factors for the years 1990, 2005, and 2010 for 21 regions covering the entire globe. The GBD 2010 Study is significantly broader in scope than previous versions, including:
• 235 causes of death • 67 risk factors • Improved methods for the estimation of mortality and disability
Watch the event live via webcast
Taking place at The Royal Society in London, the event is open to everyone and because we realise that on a practical level many interested parties won't be able to attend in person, it will be broadcast live via webcast for anyone who chooses to tune in at www.healthmetricsandevaluation.org/gbd/live. Choose which sessions to 'attend' from the agenda below.
Here is another high protein meal that I like to make on the weekend, then refrigerate for leftovers throughout the week. I don't think I ever make it exactly the same way twice, since I'm always tweaking the spices, cooking time, and ingredients.
Below is a basic recipe that you can adjust based on your taste preferences.
Ingredients
1 large onion, diced
2 tablespoons olive oil
1 1/4 lb extra lean ground turkey
3 cloves of garlic minced
chili powder- 2 teaspoons
black pepper- 1/2 teaspoon
cumin- 4 tablespoons (I like a lot, maybe I use more??)
chili beans- 1 or 2 cans, rinsed
diced tomatoes, undrained- 1 can 14 oz
tomato paste- 1 can 6 oz
chicken broth- 1can 14 oz
2% shredded cheese for topping
Directions
Heat oil in a large dutch oven or pot on medium heat. Add onions until translucent.
Add turkey and break into small pieces. Cook until browned.
Stir in garlic and spices.
Add beans.
Add tomatoes, tomato paste, and chicken broth.
Then I start tasting and adjusting the spices. I sometimes add a pinch of cayenne, a little salt, and more cumin and/or chili powder.
An online course on health impact assessment (HIA) of public policies has been developed by the NCCHPP and the Institut national de santé publique du Québec (Québec's public health institute - INSPQ) in collaboration with Dr. Richard Massé, associate professor at the Department of social and preventive medicine at the University of Montreal, and other partners. This course aims to help participants to develop and improve their competencies for leading an HIA process relating to public policies, and to do this with partners from different sectors.
Important dates The course will be offered in French from: February 12 to March 31, 2013.
Registration deadline for the course in French: December 14, 2012.
The course will be offered in English from: May 1 to June 12, 2013.
Registration deadline for the course in English: March 20 , 2013.
Target audience The course is intended for participants who wish to pursue the HIA of public policies. In particular, it is meant for practitioners in public health and in other related sectors, as well as for decision makers, including:
professionals and practitioners interested in public policies and their impacts on population health;
professionals and practitioners working in evaluation, including HIA;
professionals in charge of applying HIA in their organizations;
professionals and researchers active in the health and social services sectors, particularly public health.
Many of you will have heard me present about the conceptual framework we developed for evaluating the impact and effectiveness of HIA over the past few years. The good news is our paper on it has been published:
It's the first empirically-derived conceptual framework for evaluating HIA that I'm aware of and may also be useful for planning and reporting on HIAs. It emphasises context, process and impacts as key domains and attempts to identify the broad range of factors that influence the effectiveness of HIAs.
Please let me know if you have any problems accessing the article so I can send you a copy.
