Category: Fitness

When Your Focus Changes , People Notice 

* Harsh language in post!

So , as I’m sure many of you have noticed – my focus has changed. I’m concentrating more on lifting than I am running. I know people have noticed because I’ve lost many “runner” followers on social media. So what does this mean to me? 

Not a fucking thing! 

I am Dawn, I am the same person I was when I was running and the fact you no longer find my content interesting I’m giving Zero Fucks! 

So for all you new followers – Welcome! I still recipe destroy , I still give my opinions on stuff and I still workout. 

My biggest changes lately is in my nutrition – I’ve almost completely forgotten the fact that I’m a RNY patient . I focus solely on hitting my macro targets from my peeps over at Avatar Nutrition. I’m on a reverse diet and I’m eating 2065 calories a day – my bariatric surgeon would lose his mind . My last check in with Avatar looked like this Weigh in day.

But what does all this eating mean? Well number 1 , I am adequately fueled for my lifts which are getting bigger each week! I started out squatting 95lbs and today I did 185lbs​

Also this week I PR’d my deadlift at 245lbs 

Go Me! I feel good , I eat good and I look good (strong) 

At this point I’m almost considering NOT running my 100k trail race in May simply because I don’t want to. It just doesn’t interest me at all right now. So if this means I’m no longer allowed to be friends with my running crew- then I guess we were never really friends to begin with right? 

All I can say is what I’ve always said “Just Do You ” who the hell cares. I am not defined by the number of followers I have – if this paid my bills then maybe I would? At this point in my life my focus is to just be the healthiest fittest 47 year old me I can be! 

So to all my friends out there thanks for sticking with me because who knows what I’ll get myself into in the near future? Change is good! 

Instant Pot – Tender Chicken Boobs 

Fork tender chicken boobs in the Instant Pot! Stupid easy and ready in 15 min! 

I used

 5 chicken breasts

Mrs Dash and garlic powder 

2 tbsp oil

2 cups vegetable stock 

Step 1

Turn Pot on to sauté 


Step 2 

Add oil to pot, sauté seasoned chicken breast in oil for about 2-3 minutes per side

Step 3 

Add vegetable stock to pot close lid and chose manual settings and set to 8 minutes. 

Let Pot natural release , serve! 

This Isn’t A Weight Loss Challenge 

Week 8 

#250kchallenge and I’m mentally beat up. I keep seeing other people who are participating and their results are amazing, I’m not seeing the same with me. What I need to get into my head is what this challenge means to me. 

THIS ISNT A WEIGHT LOSS CHALLENGE. 

I am doing this challenge for myself and I want to grow my muscles and physique into something it has never been, strong. 

Since being a part of Avatar Nutrition I’ve learned about the importance of actually feeding/fueling your body. Weeks 6 & 7 I changed my goal to fat loss and guess what , I weighed in at 183 for week 8. I gained weight on reduced calories/macros. My body was not ready for this nor was my metabolism. I decided immediately that I needed to reverse diet and bring my macros up to jump that metabolism. 


I feel frustrated because in my head I think that 8 weeks of serious changes in my diet and 5x a week heavy lifting I should magically have muscles. That’s not the case and I realize it takes time, this is a journey. 

Week 8 also had me out with pneumonia so I did 1 workout and no cardio because I had only 1 functioning lung. 

Week 9 begins today and I feel a bit better about it . I’m really looking forward to ending this challenge so I can stop comparing my progress to others. I’m also going to change up my workouts a bit, taking away PH3 and starting Lee Labrada 12 week lean program which are all found on the bodyspace app for Bodybuilding.com 

Weigh in is Thursday so I’m hoping to have lost some weight in order to get my macros up even more! Here’s to more carbs! 

Halfway Point – 250k challenge

Week 5 is done and I’m actually thinking I see changes happening in my body. 

I’ve been hitting up GoodLife Fitness 6x a week and progressively increasing my lifts. I’m feeling so good about it and this was the push I needed to focus on these goals. 

For the Bodybuilding 250k challenge I’ve been using Layne Nortons PH3 lift program and it is not easy! The days I have 30×8 rep sets is brutal and man what a burn! 

Everyone at my GoodLife Fitness is so supportive and I’ve had some compliments and tips from my fellow members. 

My biggest focus though has been on my nutrition and being coached by Avatar Nutrition has been key! I’m still eating around 2100 calories a day and getting lots of carbs! Yeah! 

So here’s my progress pics so far 

Week 1 to Week 5 
 Week 1 weight 177lbs 

Week 5 weight 181.6lbs 

Funny right cuz I definitely look “smaller” with more weight…. gee I guess muscle really does weigh more than fat! 

So to all of you out there hitting that halfway mark of your program, don’t quit – you are almost there! You got this! Stick with me friends, we will do this! 

Don’t Be A Gym Judge!

*This post has been written as part of the GoodLife Fitness Blog Ambassador program. All opinions expressed are my own.

Do you have a story? A reason why you are at the gym? Do you ever get discouraged by the buff people there?

judj

We all have a story and a reason, we need to not feel discouraged when we enter a gym. This is a place filled with all kinds of people. There are the buff super lifters who grunt, moan and yell when making those heavy complicated compound lifts. Don’t fear them, watch them, learn from them and study their form. In the same token , Mr buff super lifter , don’t look at the overweight guy trying to figure out how to put the clips on the bar and laugh at him. Help him, guide him and encourage him. Don’t laugh at the girl who is always on the elliptical and claim ” omg all she ever does is cardio, doesn’t she know she needs to lift” , let her do what works for her. To those who choose group classes over individual training, maybe they are encouraged by others and need that support, don’t think they are any less committed.

I have been there, I was that overweight girl on the treadmill, walking and watching people because I was afraid they were watching me. It took some time before I felt comfortable in the gym. The people at my GoodLife Fitness are helpful and always encouraging. Yes there are times when even I don’t know how to use a piece of equipment, typically I will just wait and watch someone use it and then I figure it out. But don’t judge me or anyone else who is there trying to make life a little better for themselves.

JUST DO YOU!

 

Week 7 Alpha Female Progress

Well, not much to report here.

I did a one day super low carb high fat experiment that failed miserably when my internal organs revolted against me, see prior post, BUT I also lost 3lbs in that 24 HR period so there is definitely something to say about low carb! I’m not off the low carb train yet. 

We got new exercises this week7-9 and so far so good. But, I did legs and calves on Tuesday and by Friday I couldn’t do my second leg day workout. My calves were toast! So I didn’t do it! I listened to my body when it said enough is enough. The rest of the week was great and I’m feeling stronger. I still hate chest day and bench pressing will forever be my least favorite exercise. 

Weight loss = 0lbs I’m at 177lbs still. 

I don’t see any changes and I still feel super fluffy. I think I need to lose at least 30lbs fat. According to my new fancy dancy scale I’m still obese

Here are my week 1-7 pics 

5 weeks left and I hope I can get my nutrition figured out. Protein is easy and carbs are way too high. Going to try and go a little lower on the carbs to see if I can get some fat loss going. I ran 2x this week doing HIIT sprints and it felt good, foot felt ok. The other days I spin and I love that. 

Here’s to week 8 , lifting heavier ,sweating more and eating less! 

Halfway! Week 6 Alpha Female Done

Halfway through this 12 week journey and I’m still 100% committed. 

I did have a mini freak out the other day when the scale hit 178lbs , but I talked to coach Evan and she said to just chill. It maybe muscle gain so let’s just see. 

Macros adjusted again , drop in calories so I’m now at 

135g Protein

150g Carbs 

50g Fats 

I increased my cardio this week to 5x of HIIT sprints and climbs on the spin bike. My foot is not down for running and I’m ready to rest it. Spinning really gets my HR up and I know I’m in the zone , I do wear a HRM. 

I bought a new fancy ass scale that measures all kinds of cool things , but ultimately it is still telling me I’m a fat ass ! Look 

This really is a pretty cool gadget though. I like that I have 93.4lbs of muscle on me! Yeah , go me! But I don’t like that my BMI has me over weight! I know , I’m working on that. 

Nutrition will be my focus for weeks 7-9. We have new exercises this phase so that’s good, I’m glad deadlifts are out because I wrecked my back this week doing them. My goal food wise is to eat more fish , veggies and lean protein-might even cook a turkey! Now let’s compare pics, these are before/week3/week6 pics. 

The only pic is actually see change in is the back pic. I see a leaner look there but the other ones-nope. 

So here’s to week 7 being the week that everything changes ! 

Week 5 Alpha Female – Frustration! 

Ok , I know I need to trust the process as its only been 5 weeks since starting BUT I’m not seeing results. 

Also my weight has gone up to 177lbs and that is not ok. If I see 180 on that scale I’m Done!!!! I haven’t weighed that much since my first year of WLS. That number on the scale scares the shit out of me.

My macros are still 160P , 150 C and 56F. I still think that carb amount is too high. One thing I’ve noticed is I’m not eating enough veggies, fruit and salads. Because my protein is high I eat my meat first then I’m full and can’t eat my veggies. When I was a vegan I was definitely a lot leaner but I suffered from extremely low iron levels. Still medicating for that issue. 

So here’s my plan for this week, I’m going to drink my protein in the form of shakes and eat a ton of fresh veggies- almost like I was a vegan again. So long as I hit my macros who cares where my protein comes from right. I’m going to eat lots of low calorie cucumbers, tomatoes, salad and eggs. I’m not so concerned about my fats being up because it’s coming from good sources. 

Now let’s have a peek at the pics, because that’s the proof right?

Left pics are before right is now, top is before below is now. I see no changes! I’m still fluffy aka fat! I gotta figure this out because I’m lifting heavier each week and doing my cardio. I almost think I need to add more cardio to the plan. Coach wants us doing HIIT sprints on the treadmill but my foot is still messed up and I’m doing mine on the bike. Trust me I’m killing it on that spin bike doing sprints and hill climbs. 

So let’s see if this helps and here’s to finally seeing some changes. 

Alphafemale Week 4 Pics

Week 4 is done and this week a lot changed. My macros are now 150C 160P and 56F and this was a new week of lifts. We lifted 6x a week and cardio was bumped up to HIIT instead of moderate. By Saturday my legs were killing me and I was sore all over, that’s good right? Making gains right? 

Well I made my daughter hide the scale this week so I wouldn’t weigh in daily. 

Start weight was 175, last week I was 174 and today I was 176. I’m so not letting it define me and I’m 100% chalking it up to gains. I know my quads and glutes have gotten bigger and that’s muscle weight dammit!

My intake on my macros hasn’t been perfect, I typically over on fats , calories and carbs and I miss protein by a little ( under ). 

This week I will focus on low fat protein, getting in more veggies and try to keep carbs balanced. I feel good about my lifts and the 8 million squats I seem to be doing, booty gains. 

Now onto the pics, I don’t see any changes personally but there has to be right? Who puts this much dedication into it without physically seeing results? 

Week 1 to Week 4

I’m not giving up, I’m going into this week 5 super focused. My iron levels are getting better ( I’m not nearly as fatigued) and I’m lifting heavier. My goal is to lean out and build muscle. 

How are my other Alpha ladies doing? 

Alpha Female Week 3 Progress Pics 

Stats 

Before Weight 175.2 

Today’s Weight 174.6 

Coach changed my macros this week when I asked about lowering carbs and increasing fat. We changed them to these macros

P 175g

C 125g

F 71g 

I need to drink about 3-4 protein shakes a day to hit my macros on protein as I simply can’t eat that much. 

So we made some new changes for weeks 4-6 and I’m now increasing my carbs 

160g P 

150g C

56g F 

Here’s  the pics from weeks 1-3

Not sure I’m seeing much change but I’m only through the first phase. This week marks phase 2 and new workouts, more sets and heavier weights. 

The lifting part I’m loving and I like challenging myself to go heavier. This phase also incorporates HIIT on the treadmill which is awesome because it makes that 20 minutes fly by! 

So let’s see what happens this week, let’s hit those macro targets, let’s build some muscle and make some gains.

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