How are you doing today??? Ready for another fun week or work, workouts, and craziness?! I am- kind of. That’s seriously always the case with me; I feel ready for my work week until the unexpected stuff happens [a client cancels, I forget to go to spin class, etc] and then I’m screwed. I’m trying to get on top of things this week with a schedule and such, but we will see how it goes.
My Life Lately~
So since we haven’t talked in awhile, I’ll give you a glimpse of what my week looked like that week!
My week began with a juice fast… so there’s that. 3 48oz. veggie juices and 2 protein smoothies. It went better than my previous juice fasts because I didn’t work out and I added protein to the mix. Very. Helpful.
Workouts [#FFMarchMiles] :
Sunday- Heavy Lifting and 1 Mile
Wednesday- Power Training and 2 Miles
Thursday- Power Training and 2 Miles
Friday- 1 Mile and Spin
Saturday- Circuit Training
All in all, it was a really great training week! I got in some serious lifting and made sure to add in more miles for the Fitfluential March Miles Challenge! I’m not sure if I’ll hit 100 miles for the month, but there is still plenty of time so we will see how things go. I’m beginning marathon training in a week [gahhh! help!] which should help me up my mileage before the 31st.
#FFMarchMiles Week #1-
Running- 6.1 Miles
Walking- 16.2 miles [according to my phone]
TOTAL- 22.3 miles [need 77.7 miles more]
I haven’t been super into running the past few months, but this challenged has made me think about how much I really love adding a run into my weekly workouts more, so yeay!
Food Stuff Lately:
Paleo, Paleo, and more Paleo!
[top left-greek yogurt/cinnamon/apples; bottom left-salmon and cauliflower; right- paleo pizza]
Aside from yesterday [aka my cheat day, which I helped Jake and Kevin dominate a Pazookie and also had a donut] the diet has been going well! I feel great and have been eating some really healthy things. Yeayuh.
I also stocked up at Costco and bought the biggest bag of kale I’ve ever seen. Kale is my jam, I could eat it every day, so this is seriously the best thing I’ve done for myself in awhile.
The week would not have been complete without another episode of Kevin and Kaylie acting weird. I swear God put the two of us together because he realized no one else in this world would understand our humor. Whatever, I love him and I love dancing with him!
I have another Monday-Friday workout plan on the books. Let’s see how everything goes! I’m also really feeling that ice cream I had this weekend. My stomach hates me right now. So I am anticipating lots of juicing and clean eating for this week. Stupid bread and dairy- how my stomach hates thee!
Haha okay, enough about my upset stomach. I’ll get over it and you guys have lives to go live today. Have a wonderful Monday and I will talk to you tomorrow!
- What is your favorite vegetable?
KALE!!! I know, I’m weird. We already established this, though. [see above video]
- If you could eat one “cheat meal” at this very moment, what would it be?
NOTHING! Haha, that’s not true. By next Sunday, I’ll be screaming for some ice cream again. When will I ever learn that dairy is not my friend?
It’s been another crazy week in the life of Kaylie, let me tell you! I’m seriously looking forward to Sunday when I get to sleep in because I’ve literally slept 5 hours every night this week. Not. Good.
Anyway, I wanted to share a recipe I made on Sunday that is gluten-free paleo-friendly and super yummy!
Pizza Crust Ingredients:
- 4 cups of Cauliflower
- 2tbsp Almond Flour
- 1 Egg
- Basil and Oregano to taste
Pizza Crust Instructions:
- In a food processor, finely mix the cauliflower until it looks like rice
- Pour into a bowl and microwave cauliflower for 2 minutes
- Add the almond flour, spices, and egg and mix thoroughly
- Place on a buttered baking sheet so the crust is about 1/4 inch thick
- Bake for 10minutes
- 1 Yellow Bell Pepper
- 2 cups Spinach
- 1 Half Onion
- 6 Costco Meatballs
- 1 cup Pasta Sauce
- 2 tbsp of Butter
- Basil, Oregano, Garlic, and Paprika to taste
- Melt butter in a sauce pan and sauté veggies until onions are clear.
- Microwave meatballs for 1 minute.
- Pour sauce and spread evenly on crust.
- Add the veggies and meat, along with the spices.
- Bake for about 10-12 minutes.
That’s about it! It’s really easy to make and it tastes delicious! I loved the crust- it was just as fluffy as regular crust, and the toppings were super filling and delicious. If you’re eating gluten free/paleo and crave pizza, this is a great recipe to fix that craving.
Honestly, pizza is too great to leave out of your life. Bread? We can all go without so much flour/wheat/GMOs, though, so this recipe is the best of both worlds!
Alrighty time to get to work. I’ll talk to you guys tomorrow!
- What is your favorite pizza topping?
Before we talk about weight loss, I want to show you guys a funny competition that Kevin and I did this weekend. We are both super competitive and it makes for funny entertaining…
Most people embarking on a fitness/healthy journey do so because they want to loose weight. Whether it’s 10lbs or 100lbs, weight loss is a tough thing to be successful at. There are so many assumptions out there about HOW to loose weight…
Stop eating carbs…Eat most carbs and less fat…Run the weight off…Weight lift to loose the pounds!
What weight loss program really works?
This is a really hard question to answer in one blog post. [unless you guys don’t mind reading for 3 hours ] I promise I won’t bore you guys to death, so I’ll break it up into different posts:
Eat Quality Foods- don’t count calories
Eating Fat Doesn’t Make You Fat- how many carbs/fat/protein do you really need?
Weightlifting Burns More Calories
High Intensity Cardio Works Better
Supplements That Matter
Sleep, Recovery, and Living A Stress-Free Life
Diet is the biggest factor of weight loss, so let’s start with that.
Eat Quality Foods- Why Counting Calories Sucks
I tell my clients this on a daily basis and, for some reason, it just doesn’t get through. Nevertheless, you can’t out exercise a bad diet. I know it may seem tempting to run 5 miles [burning roughly 500 kcals] so you can eat an apple fritter. But that’s not the best way to loose weight.
The quality of foods mean more than how many calories they have. I can guarantee that your weight loss will be easier if your diet consists of quality foods but you eat more of them.
Think about it.. you’re body responds so much better to an apple and peanut butter [about 200 kcals] than it will to half a snickers bar. [about 150 kcals] It’s all about the macronutrients- fats, carbs, and proteins- and not just the calories. It’s important to make sure you eat foods that are balanced, meaning they have a little bit of each of these macros, for many reasons. Here are just a couple:
Have a Balance of Protein, Fat, and Carbs~
Stabilize your blood sugar- eating protein with carbs is a great way to stabilize your blood sugar and, for that matter, control your insulin levels. Protein inhibits insulin secretion, decreasing your risk of diabetes AND helping your body’s hormones stay normal, aiding in weight loss.
Keep your energy levels up- Speaking of blood sugar, having pure sugar is probably the worst thing you can do because it sends your blood sugar on a roller coaster. Not only does this cause crashing energy levels, but it sends your body into a nervous wreck, making it almost impossible to loose weight.
So how to you know how much of each nutrient to eat? Many people have different opinions on how many carbs/protein/fat to eat.
In my opinion, I know how harmful a high carb diet can be. Because most carbs are junk food or seriously processed, I would rather eat a lower carb diet and eat higher levels of protein and fat to keep my body healthy.
Junk Food Carbs~
Pizza [36g per slice]
Donuts [approximately 25-50g]
Candy [approximately 25g-70g]
French Fries [50g in 117g]
Chips [120g in an 8oz. bag]
Ice Cream [20g in a half cup]
I could go on, but this is just to give you an idea of what most carbs in our society’s diet consist of. I know there are healthy carbs, but they are have much less carbs in them then the junk.
Quinoa [25g in a quarter cup]
Fruits [approximately 5g-30g]
Vegetables [approximately 1g-10g]
Greek Yogurt [6g in a cup]
As you can see, you can eat a lot more of the healthy carbs and still eat a “low carb diet”. Obviously I eat less carbs because I follow the Paleo Diet, but that’s another topic for another time.
Basically, I would stay away from diets that suggest you eat 300g of carbs per day. Unless you are burning a lot of calories [ie you’re an athlete or working out more than 8 hours per week], you’re body really doesn’t need that many carbs.
How many carbs should you eat?
- Aim for at least 35% of your daily food intake being carbs.
- Don’t eat more than 45-50% carbs.
- Stick to healthy carbs- veggies, fruits, aged dairy [cheese/yogurt], and quinoa.
- Stay away from bread, processed oats, white rice, or any other processed carbs.
Stop thinking that fat is bad. If you eat the right kinds, it’s not. Really.
Why are fats good?
Healthy fats clean out your blood vessels and aid to brain health. There is a reason why Asian people look so young- they eat fatty fish ALL THE TIME.
When you’re not working out, you actually burn fat instead of carbs. Why? It’s harder to break down fat to use as energy and, since you don’t need energy as quickly when you’re not working out, your body chooses to use fat as its energy source.
Again, the quality of the fat you eat is really important. I’m not a fan of eating a ton of fat, like a lot of Paleo Diet-ers are. [Paleo recommends eating nearly 50% of fat daily] But, I do think you can stop restricting yourself and eat more healthy fat.
Healthy Fat to Eat~
Fish fat- oil supplements or any fish you’d like
Nuts and Nut Butters
Aged Dairy- greek yogurt, cheese, whole milk
animal fat- steak, chicken, pork, etc
Junk Food Fats~
Trans fat/ GMOs- Crisco and fast foods
Vegetable Oil/ Soy Bean Oil
Pretty much anything that isn’t natural
How much fat should you eat?
I would say, depending on the person, it’s good to stay in the 20%-40% range when it comes to fat. This will keep you fuller longer, help your heart, and it really will help you loose weight.
Protein is more of an important factor when it comes to repairing muscle after exercise. Still, it’s a super important nutrient to eat to keep energy levels up and maintain and build muscle. [which will burn more calories and help you loose weight]
What kind of protein should you eat?
Animal protein- it’s the most potent and easiest to absorb in your body
Whey Protein- this is found in milk/dairy, but can also be taken as a shake/bar
Casein- Also found in milk, and this is great for long-term muscle repairing after workouts.
How much protein should you eat?
The more you work out, the more protein you need
Eat anywhere from 20-40% protein each day.
Trial and Error~
I know everyone is different, and believes in different ways of loosing weight. This is just what has worked for me and my clients, and these are the things I learned in college. But the great thing about healthy-eating is that you can alter is to make it work for you!
It’s important to try different diets out for a few weeks each to see if the diet is actually working for you. Good luck, and let me know if you have any questions or concerns- FitnessMovesYou@gmail.com
What diet has worked for you in terms of healthy living/ weight loss?
What is your favorite healthy meal?