Category: Fitness

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.

Alpha Female Week 2 Progress Pics

Week 2 Done! 

Weight lost 0lbs , I went from 175 down to 173 and back up to 175.8 this morning. This is frustrating. Yes I know muscle weighs more than fat but really, I’m logging all my food, hitting so close to my macros and working out like a beast- move scale dammit! 

Macros

My targets are 175g protein 170g carbs and 51g of fat. 

I’m always over on fat and my carbs and protein get pretty close. Carbs do go over some days too. Coach reevaluates these macros after 3 weeks on the program. I’m curious to hear what she has to say. 

After doing Keto I find it hard to eat low fat because I always understood that low fat meant chemical shit storm !!!! Added in sugars and crap to make things low fat. This was last nights low fat high protein meal – shrimp, low fat cottage cheese and cucumbers.

Workouts are going well and I’m even bumpin up the weights a bit. I still feel challenged so this is good. But, the proof is in the pictures so you tell me if you see changes. The scale sure doesn’t.

Now for the measurements 

Bust before 40

Bust now 40 same

Waist before 36

Waist now 36 same

Hips before 41.5 

Hips now 42 up .5

Left Bicep before 12

Left bicep after 12.5 up .5

Right bicep before 12

Right bicep after 13 up 1 

So my guns have grown but nothing else is shrinking urgh. 

Morning abs???? Are you in there Let’s see what happens in week 3 and pray that changes start. 

Week 1 Alpha Female Results 

Weight lost – 0lbs 

Inches Bust 40(same), Waist 35.5(down.5),hips 41(down .5) biceps 12 each side (no change) 

Macros- I’ve found that I’ve been going way over on my fats, not getting my protein and carbs close enough so this weeks focus is to hit my targeted macros everyday! I need to plan this out better. 

Luckily my trip to the US netted me some amazing finds in the protein dept

Nutrition is always hard for me. 

I was in the US to visit my Bariatric surgery clinic for my 6yr post op revision visit and I told the NP that my 10lbs weight gain from last year (166-176) was likely due to lifting and I’ve gained muscle weight. She told me “No, muscle doesn’t weigh anymore than fat” *smh 😳 what???? Are you serious? I also am told by them not to drink my calories in the form of protein shakes, well I do and I will continue to. That’s the only way I can get 175g of protein in a day! 

Here’s my before and week 1 pics 

I see no real change , just my booty seems to be filling out. 

Here’s to Week 2 , bigger lifts and better nutrition. 

#alphafemale 

Day 3 Thinner Leaner Stronger

Weigh in 174.6 

Same as yesterday, when does the leaner part kick in? 

Today’s workout was 

Military Press Seated 40×10 40×8 40×8

Side Lateral Raises 12.5×8 for 3 sets

Rear lateral raise 15lbsx12 for 3 sets

Calf raises on the leg press 70×15 for 3 sets 

Honestly, this did not feel like a workout for me. I was done in about 20 minutes and didn’t feel spent. Maybe I wasn’t lifting heavy enough but it just didn’t feel like enough weight was lifted, so I too it upon myself to do more. 

DB press 17.5lbsx10 for 3

Reverse machine flyes 50lbsx8 for 3

Then I did an ab workout . 

Meals were 

Pre workout

1 protein shake

1 egg, 2 pieces WW bread

Aminos

Post workout

1 protein shake 

1 banana

Lunch

4 oz rotisserie chicken

Frisée , 1 Armstrong old cheese stick and Renee’s caesar dressing (1.5 tbsp) 


Snack 

2 pieces WW bread, 100 calorie package of corned beef, mustard

Supper

Ribs, asparagus and peas! 


BUT, I’m over my calorie goal for today as I don’t eat back my exercise calories. Well guess what, I don’t care. I’m hungry, I am eating. 

I will still have an evening snack and likely a casein shake before bed to get that extra protein. My macros aren’t looking so good 

Getting enough protein is hard! 

Baby steps, it’s only Day 3 trying to figure this all out! 

#thinnerleanerstronger 

#muscleforlife 

GoodLife City Chase Race

*This post has been written as part of the GoodLife Fitness blog ambassador program.

The GoodLife City Chase   is known as Canada’s Largest Urban Adventure. This race tests both your fitness level and your mind. This is very different than your typical running races as you compete in a team of 2 and you get a clue sheet at the beginning of the race. You will need to decipher these clues and find hidden “Chasepoints” located throughout the streets of Toronto. You must navigate between 10 “Chasepoints” to return back to the start/finish line to claim your victory and proceed onto the after party.

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Need further info on this most epic challenge, here is a little snippet as taken directly from the website

“What the heck is a ChasePoint?!:
A ChasePoint is a unique challenge that will test your wits, athletic ability, team work, good looks, speed, intelligence, or personal limits! Click to watch a video that will show you some of the challenges.

What if I can’t run so good?!:
To navigate The Chase, you can either use your feet or take public transit. All different fitness levels participate in this unique adventure!

What if I can’t think so good?!:
During The Chase you are encouraged to use technology including phoning a friend if necessary. If you don’t have friends … well then here’s hoping you’re smart!

Do I need to like my teammate?:
There is a 50/50 chance you won’t like them by the end of this race … so choose someone you REALLY like to ensure you still talk to them after the event! Get ready to have your friendship tested!

For those harder core competitors there are also extra challenges to check out and of course winning entrance into the National Finals. The GoodLife Fitness City Chase is unique, challenging, and a mountain of fun.”

 

So cool right!

Heres the link to register for the Toronto event here on June 25
And for the August 20th race in Toronto  here . 

 

Because I Don’t Play Well With Others- Virtual Classes

*This post has been written as part of the GoodLife Fitness blogger ambassador program. All views and opinions expressed are my own.

I am the first to admit that I am not one to partake in group fitness classes. I don’t know why but to me I just like to do my own thing. Yes I did Crossfit which is totally involved with others but even then I was simply competing with myself. I have always wanted to do a spin class but its far too full of people and I just never did it. Well GoodLife Fitness has added Virtual Classes to their programs  and I am stoked! I love this idea as you get to simply go up to a machine a pick a program you want to do. I chose to do a spin class and the beauty of this is you can do an RPM ride or you can ride through some amazing courses in the coolest cities!

 

IMG_8096

I chose to do a super tough 30 min RPM class and my “class” looked like this. IMG_8094

I am not going to lie, it was hard but I pushed myself and I loved it. I was one sweaty mess by then end of it and my legs were jello!

IMG_8095 If you want to check out all the different classes that are offered have a look HERE .

I will definitely look into more of these classes because I love that I can go pretty much anytime and do whatever workout I want, so long asschedule group class is not going on.

Go check it out if you are like me and don’t play well with others or simply because choosing to do what you want when you want works too!

 

Remember, have fun because if you aren’t then why do it!
PS – yes I realize my pics are side ways 😂 I’ll fix that eventually 🙃

 

 

 

 

 

 

 

 

New Year, Same Me

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

 

So, it is a new year and lots of people like to use this time as an opportunity for change, resolutions. I however do not make resolutions I simply make commitments to myself. This way I feel like I haven’t set myself up for failure.

GoodLife Fitness recently did a survey asking people what they want from 2016.  Here is an infographic on how it looked!

Survey infographic.jpg

you can read the full media release Here .

So what have I set out to do in 2016? Well I do have some lofty goals this year. #1 being I stay injury free. 2015 was not kind to me and it was my own dang fault for trying to do too much too soon and overtraining. This year I will run my first 50 miler and I promised myself I will not do any races prior to this one in May, but I do have another ultra scheduled for the following weekend of the 50 , OOPS!

As far as my lifestyle changes go , they are simply me getting back to the basics. Last year I got fat! Yes FAT! I became far too fluffy for my liking and I attribute that to allowing beer and animal products into my life. NOT ANYMORE! I have kicked the booze to the curb and gone back to my vegan plantbased diet. I seriously just feel better living my life this way, I am leaner and stronger and I feel all over ” cleaner”.

I also am going to take my training more seriously and back off strength training so much. Yes I know the importance of lifting and I will still do it just not as rigorously as before. My focus needs to be on running hills and getting those trail miles in.

 

So let’s just remember that this is the season of “gym newbies” and let’s not discourage them but accept them and motivate them. It takes an awful lot to just step foot inside a gym when you are overweight ( I KNOW THIS) and there isn’t any reason why we can’t help them and encourage them.

 

Here’s to an amazing 2016 and let’s make this our year to be unstoppable.

Staying Fit Over The Holidays

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


Let’s be honest here , we all love to indulge over the holidays because it is so easy to do. Everywhere you look there are delicious high calorie lattes, baked goods and big giant meals to consume. So how does one not give into temptation and stay on track to fit?

Here is how I plan on doing it and it may not be the same as you but I like to keep things simple and not put too much stress on myself.

1. Do not stop going to the gym! Most gyms are open right up to Christmas Eve and open again Boxing Day – so really use Christmas Day as your rest day. You can guarantee I will be at GoodLife Fitness during the holidays.

2. Do not forget to calculate those liquid calories which are so easily consumed. Everything from flavored coffees to fancy schmancy cocktails add up. Stick to coffee with a sugar free shot and liquors that a low cal. Alternate with water between those cocktails to ward off dehydration.

3. Track your food intake. I log all my meals into MyFitnessPal and it keeps me accountable for what I put in my yap! Nibbles here and there add up folks- track those calories!

4. Get outside! Going to a gym may not be your thing so get the family together and go for a walk, trail hike or throw snowballs at each other. Any physical activity you do is worth it. Sitting on the couch watching Xmas movies is fun but let’s be real, we’ve seen them all a hundred times.

5. When at a holiday party – skip the high calories snacks and head over to the crudités! Eat those raw veggies first, fill up on them. Feel free to dip into some hummus but stay away from the fried spring rolls !

6. When shopping at the mall, park from the the entrance and walk. Don’t take the escalator – use the stairs. Walk walk walk!

Lastly, enjoy yourself. It has been a long 12 months and you earned the right to a few cocktails and some fun. Just do not overdue it and know that a brand new year is right around the corner.


Have a little fun!

Cardio , I’m Back! 

I had my ortho visit on Monday and he confirmed that I have posterior tibial tendinopathy and need to still be in the boot. I start physiotherapy this coming Monday and the only thing the surgeon said was “wear the boot for comfort”. Um , ok?
Yes it feels so much better in the boot but I haven’t been told what I can and cannot do at the gym so I decided I am going to try some cardio, because it has been a long 5 weeks without it.
My home gym GoodLife Fitness has all the training tools I need to recover from this injury. Guess what ? Today I used the treadmill! Omg it was so liberating to be able to move and sweat again!


It took 33 minutes to “power walk” that 2 miles but I didn’t care, I was smiling from ear to ear!

I decided I needed to do more so I hopped on my favorite cardio machine – the Octane Fitness lateral elliptical

 Another 2 miles done! I felt great and had endorphins flowing after that. It just made my back workout eve better.
Now I know I need to pace myself and not go out guns blazing but this is huge!
I am ready to sign up for the Sulpher Springs 50 miler in May and this is my 2016 goal race. I need to be ready for this race.
I will not become a couch potato, I will get to that race! Come hell or high water!

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