I would like to expose the BAWS women Transformers today! The results are a total of all the inches, percentages and lbs lost since one month ago.
First up is Denise. Denise had a hard time meeting up with me this week, therefore I asked her to snap some pictures of herself, take her weight and waist measurement. Since she does not have a body fat/BMI analyzer, we had to forgo those numbers this week. I apologize, but let’s see how she did. Of course the pictures look different, but hopefully you can still see the difference!
Weight lost: 11lbs
Waist inches lost: 2.75 inches
Great job, Denise! I hope to see you sometime soon and in two more weeks, we will get a better look at how you are coming along. Keep moving forward :) No looking back.
Weight lost: 6lbs
Waist inches lost: 1.5 inches
Bodyfay lost: 4.9%
BMI lost: 1.5%
I saw Jen today during a private personal training session. I could not stop complimenting her. She looks fabulous!! Like, a hot mama for sure! Keep it up Jen… I’m excited to see you in another month!
**If you are interested in what the women had to say about the process, head back about 2-3 days on the blog and you will see their thoughts.
These are their one month results! I am showing you the total weight loss, body fat loss, waist circumference loss and BMI loss since one month ago. They are both KILLING IT! I couldn’t be more proud. Keep it up you guys! One more month to go…. make it yours!
2.) How do you feel mentally? Mentally I need to get my workout in or I feel like crap! I need to do something in order to break a sweat DAILY!
3.) Are the workouts getting easier? Some workouts are easier than others… I am still getting use to getting through the warm up! Running is tough, I have really been slacking on running. I have been walking, sprinting, and started riding my bike again!
4.) If you went off the nutrition plan, even for a meal… what did you chose to eat? Its funny..I was proud of myself the one day we could of had a burger instead I had swordfish and vegetables!
5.) What do you do to beat your food cravings? Craving, pizza and burgers! Turkey burgers have been pretty good. Pizza from Jules was good and hit the spot.
6.) What is the secret to your success so far? My success has been attributed to my wife who works out like a mad man and makes me my meals. Also mental toughness when you dont feel like working you need to just get it done and feel so much better!
7.) Are you ready for one more month of this? Looking forward to the challenge and pushing myself to do better than the first four weeks! I have made some goals I want to achieve in weight loss and overall fitness.
Weight lost: 6lbs
Waist inches lost: 3.75
Bodyfat lost: 5.2%
BMI lost: .8%
1.) How do you feel physically?
I feel fantastic!!!! I am not just being positive because I have to for this blog, I really do feel so great!!!! I have more, consistent energy which makes such a difference. I am up early in the morning so usually by 4pm, I am beat! However, the change in eating habits, healthy food has replaced all of the fats, grease and sugars in my body giving me consistent energy levels all day and night. Please don’t get me wrong, I do get tired, but not dragging at the end of the day. Believe it or not, I save my workouts for just before dinner. I run 1-3 miles a day…rotating them and do heavier workouts on the lighter running days. Overall, my attitude is positive from the time I wake up until the time I go to bed! It feels wonderful!
2.) How do you feel mentally?
As I mentioned I above, I feel positive. My head is clear and I feel mentally relaxed. I had mentioned in the beginning of this transformation that I am going through a ton of changes in our lives. I am changing jobs (in a positive way), making financial changes in our household and much more. I am still working as a consultant for my old job. So you see, I have a ton going on, but don’t use it as an excuse not to work out. In fact, I use that as an excuse to work out so I don’t get lazy. I feel I am on the right track!
3.) Are the workouts getting easier?
This one makes me laugh! Yes, yes, yes…but not THAT much easier…I think some exercises will always be difficult, but isn’t that the point? However, I do find the workouts getting much easier more due to my stamina and muscle growth. I am able to recover from a set a lot faster. I am able to do a set more consistently…meaning performing the mechanics of the exercise correctly and at the end of it…I am sweating like crazy, but feel good.
4.) If you went off the nutrition plan, even for a meal… what did you chose to eat?
Sheepishly, I did go off the plan for two meals. I had multiple parties to attend and then had Mother’s Day brunch. You simply can’t take your meals to a restaurant, so while I ate a little bit more than I normally would have; I figured it would be fine. I felt bloated and full…the kind of full I used to feel. When I got home, I ran 3 miles, just to work it off and then changed my diet for the rest of the day to monster shakes. I felt back to normal the next day! J I guess you could say, I learned my lesson…and believe it or not, I felt guilty…it was funny!
5.) What do you do to beat your food cravings?
I eat green peppers and carrots and drink water…it does the trick and tastes good too! I don’t used any dips, just eat it plain. I always have them on hand.
6.) What is the secret to your success so far?
Mental Mind Set and Support!!!! I took the first two weeks to build my mental mindset. As I said when I first started, I couldn’t stand my belly. I felt fat. I used those two weeks to prove I could make a difference to myself. When I got weighed and found I lost 5 pounds, I felt on top of the world! It proved to me that doing this can really make a difference, so I take it one day at a time and am now into the routine. This is the real secret…get yourself into the routine and it is soooooo much easier to do the right thing!
7.) Are you ready for one more month of this?
Actually, my mindset is that I need to prepare for a lifetime of this. It is not like in a month that I can go back to eating the way I was or I will go back to feeling the way I was. So for me, this is not the end, it is only the beginning. I will be making smarter, healthier choices for what I am putting into my body. Yes, I will eat the occasional pizza, but I will be sure to run it off!!!!! My suggestion is if you plan to start this, plan to succeed and continue this “right path” for the rest of your life!
I am draaaaaging today. Last night I got ready for bed around 10:15 and when I walked into my bedroom, my eye spied a HUGE FURRY MONTER of a spider. I am talking freaking HUGE!!! I panicked and got chills that traveled to my bones. I always let out this, “nnaaahhaahhh!” sound in a very low tone when I get freaked out by things of this nature. I paused and thought about the best way to get rid of the sucker. I picked up one of my platform heels because … one, the distance between where I would be holding the shoe and where the spider would be smashed was a great one…. two, my arm wouldn’t reach as high as where it was lurking on it’s own. That spider must have had eyes in the back of its head because as I wound up (and I put force into it) to hit him hard, he darted off in lightning speed. AND in the direction of ….. MY BED!!! EWWWWW!!! I immediately let out shrieks of despair, disgust and angst. My mom just so happened to be walking up the stairs and I ran to her crying like a little girl. I had her laughing so hard so was crouched over holding her stomach. It certainly was not funny to me!! She just went straight to bed. Humpf. I proceeded to cautiously look for the wooly mammoth spider while simultaneously texting Mike. I think he caught on to the fact that something was terribly wrong. It was… terribly wrong :) I sent him something that said, “EWWWW!!!! MIKE???!!”…. he responded with a “Yes m’am,” and I quickly told him my problem with begging him to sleep at his house. His reply, “Of course hun.” Oh thank you sweet lord! I gathered my things… but made sure to shake everything out first because it was probably hiding in the clothes and darted straight to his house. The rest of the night I didn’t sleep a wink because his ceiling fan was blowing little wisps of my hair onto my face… um… you all know I smacked my face 50 times and bugged because I thought it was THE SPIDER!!
Today I ripped apart my room cleaning it… no such luck in finding that nasty thing. I guess I am going to be pestering Michael again. Annnnd that’s my story for the day.
Yesterday was such a better day. I got to train my fav clients…
One of which included my BFF…
and another who is a highlight of my Tuesday mornings. Maureen (I’m calling you out!!)… you are such a fun, positive person and I am going to miss you this summer. I am jealous of the instructors who get to kick your butt because you take it and you destroy workouts! I am mentioning Maureen because she came with a present in tow.
The Virgin Diet. Her sisters are on it and feel great! I have many food allergies and the whole gist of this book is that many people are eating the wrong foods for their bodies. 95% of the population suffer from food intolerances, but we don’t know it. Therefore, we struggle with losing weight even though we think we are doing everything right. The 7 highest food intolerances are dairy, gluten, corn, peanuts, eggs, sugar and artificial sweeteners. If you are struggling with your weight and are frustrated, try cutting some of these food groups out and see what happens! Thanks Maureen, I’ve read a good deal of it so far!
After work, I went to Panera Bread with the red faced girl (my BFF) in the photo above and then hit up yoga. It must be an early Christmas because my friend Terrence (we go to his gym for yoga) surprised me with a book that is hot off the market. I have been dying to get my hands on a copy.
Kelly Starrett is a mobility specialist and wrote a book on how to prevent injury and better your fitness performance. BAH! I can’t wait to dig into this. I know it will help me become a better trainer. I loooooove to learn :)
So, on to another Transformer!! Jen Z….
1.) How do you feel physically? I feel good and strong! I am up earlier, getting more accomplished and sleeping better at night..i have been doing some kind of work out everyday and hitting it hard 5 times a week!!
2.) How do you feel mentally? Mentally I am struggling..just always thinking of what I cannot have…and feeling guilty for eating sometimes..I guess when I know I had more than I should have or when I may have had something I shouldnt have:( I feel like I just want to give up a lot and have a soft pretzel! It seriously is a life change and it is anything BUT EASY!
3.) Are the workouts getting easier? Well I just started the primal program at BAWS and that is NOT easy! I have gotten better at running, and sprinting…i dont think i like it but i can DO IT much better than before.. I think every time the exercising feels easier someone, you know who you are, jacks them up!! I do LOVE to exercise and challenge and push myself so this part isnt really hard for me:)
4.) If you went off the nutrition plan, even for a meal… what did you chose to eat? My first cheat was Jules pizza..it was yummy but not as amazing as I expected or hoped…this past weekend was very challenging…I went away with 5 fabulous girls and i normally do not drink ( havent had alcohol since christmas time) and i had one too many beers!! we then had boardwalk pizza, i only had ONE slice, which was nearly impossible but I stayed strong and then felt guilty about it..and probably one too many salt water taffys…oh well i tell myself what is done is done..i feel so bad and gulity about it and just think i should just throw in the towel bc there are so many temptations…but i am trying to get the strength and control back in the eating department..eating right is SOOOOOOOOOOOOOOOOOOOO HARD!
5.) What do you do to beat your food cravings? CHUG WATER OR EAT CARROTS! neither of which is fun or exciting:(
Keep it up Jen!!! Come back tomorrow for pictures!
I wanted to show you the way I have been eating/training lately. I have been trying to focus on foods in this order…
I think of what protein I want to eat… rotating between tuna fish, red meat, sausage, chicken, bacon, eggs, fish, protein powder…. then I think of what fat will pair nicely with that… oils, nut butter, avocado, coconut butter, nuts… and then I think of the fruits/veggies that will complete the meal. I am trying to add in oatmeal or ezekial bread during the days that require me to move more. Other than that, I am relying on fruits and veggies to fuel me.
I have also been trying to focus my pyramid of health in the same way Miranda Oldroyd suggests…
Lately I have been getting 8-9 hours of sleep per night which is just glooooorious. When I started to date Michael, my sleep time declined drastically. You know… you stay up late laughing and enjoying each other’s time. Now that we are sick of each other (so kidding!) …. now that we are getting back into our routine, my body feels way more rested and will recover quicker from my workouts.
Speaking of workouts… I have been focusing on three things in this order each week:
Bodyweight circuit training (HIIT) for no more than 25 minutes
1 day of treadmill sprints (20 minutes) and 1 long run day (40 minutes)
Stretching everyday for 10 minutes and yoga every tuesday
Hopefully that will give you an idea of what I am experimenting with and hopefully with these tweaks and new focuses… new changes will come!
Let’s hear from Denise, A BAWS Transformer, on how she is doing 4 weeks in!! Keep a look out for her progress pictures later this week!
1.) How do you feel physically? I do feel a lot better physically. I have more energy and I’m feeling a lot better in my clothes!
It’s been a while since I’ve checked in.
I had a great weekend spent with the people I love most. But somehow my supposedly “relaxed” weekend turned into an all out errands fest and then cooking/cleaning for a family party. Hopefully next weekend will be all about R&R.
My sister and I made my family a delicious brunch that consisted of corn beef hash (white and sweet potatoes) with over easy eggs to place on top, chia lemon drizzle cake (paleo), muffins and scones and finally a banana strawberry sorbet. Mmmm mm good!
I definitely recommend you making the Chia Lemon Drizzle Bread.
Since I opened up our veggie drawer this morning to make breakfast, I saw an already peeled sweet potato that I guess didn’t make it into the hash batch yesterday. I love sweet potatoes and while homemade fries or mashed potatoes entered my mind to make for lunch, I decided to browse through the web for a neat recipe. I came across this recipe from Oh She Glows (a trusted favorite)! A vegan, but high protein snack! Score!
Directions: Peel and chop sweet potato into 1 inch chunks. Boil in a pot of water for about 15 minutes until fork tender. Drain and allow to cool for about 5 mins. In a food processor, process all ingredients together until smooth, Serve with a sprinkle of cinnamon and homemade tortilla chips. Makes about 2 cups.
Note: Customize the salt and maple syrup to taste. This dip would probably also work with butternut squash.
Things to talk about
1.) The Transformers are doing well and heading into their 4th week! I got a couple emails confessing they went off the plan a little over the Holiday. I assured them to be confident in themselves and the program and to just keep moving forward. Get back on the health wagon and everything will be peachy again. Keep a lookout for their Q&As and pictures midweek!
2.) The new Primal 6 Pack Program starts tomorrow!!
Check out Denise (the other Transformer’s) food!
Egg and bacon wrap
Classic green monster
Chicken wrap (that she says tastes like her “cheat” meal!)
I hope by showing you the Tranformers’ nutrition intake, I will better help you with your next food selection!
Speaking of food, I just listened to a couple podcasts about… what else… food, fitness and sleep. The Podcasts were conducted by two people I highly look up to in the Fitness Industry. Robb Wolf and Miranda Oldroyd. According to my “idols” your performance in the gym AND your body composition will drastically change if you do these three things IN ORDER:
1. Sleep – Most important. 7-9 hours per night
2. Nutrition- Many people do not eat enough calories to support their heavy training schedule… therefore they do not loose weight and/or they are prone to injury easier. Of course, the right foods have to be consumed. Focusing on a lot of veggies, fruits, proteins and fats
3. Fitness- High Intensity Workouts that last about 20 minutes is key. Do this 3-6 times per week. Stretch and focus on mobility almost more than your intense workouts.
Speaking of workouts….
I did a great workout this morning that I use Denise (my BFF and BAWS advocate) for as my guinea pig (always!). Check it out!
**BAH! I screwed up… It’s not ring dips! It’s ring push ups**
Among that, I also did:
1 extra mile run
25 pull ups
36 bicep curls
36 tricep kickbacks
36 shoulder presses
36 walking lunges
30 leopard walks
Then I collapsed
I will give you some vibrant pictures and visual motivation (from the Transformers) to help you with your own health journey today. Many people have been asking me what the secret “diet” is. Pahuh… there is no diet… there is however nutritional food, portion control and a macronutrient breakdown that has been sent their way. It is not hard really. Eat real, whole food in smaller amounts. And eat a fat, protein and carb at every meal. Sounds simple enough, right? Well, yes… until you get tired of that and want cheese doodles and a coke. That is where these Transformers are succeeding… their will power and dedication. I guess that’s the “secret diet”. Hard work, will power and dedication.
Take a look at Pj’s meals….
Egg wrap with bacon, spinach and salsa
Chocolate Berry Bomb
Arnold thin with cheese, deli ham, lettuce and tomato
Salad with protein
Arnold thin with scrambled eggs and veggies
Jen and Z’s food prep:
You always have to be prepared!
Look at all those fruits and veggies!
There you have it.
Does this food look familiar to what I have been documenting on the blog? Yes, I have been trying to show you guys how you should really be eating for 2 whole years now with the pictures of my own food. Have you picked that up? My whole point behind this blog to to GIVE YOU the answers to take control of your health…. The proof is in the pudding. The more real food you eat, the better you will feel. Get your booty to the market and buy nice produce, lean meats and healthy fats! Stay tuned for more pictures tomorrow.
It’s been a while since I have popped in and gave you an at home workout. This one is all about running and intervals! Intervals are awesome because they really rev up the metabolism and burn fat cells quicker while keeping your muscle mass/maturity. I am not going to lie, this workout was very very mentally challenging because it was so physically exhausting. I am use to intervals lasting about 20 minutes and to pull 50 minutes out my a$$ was a psychological test to the umpteenth degree.
Many people do not like rap. I like to listen to rap while I am running because it usually has a faster beat, but the lyrics usually amp me up more. When I was hitting the 30th minute mark, a song came on and it said something like this, “Why am I different than you? Because I don’t quit when sh!t get’s hard; I push harder to make it easier.” I just kept thinking that if I can push through this pain (I was in pain… legs burning, arms tired and lungs taxed), my next run will just feel easier. It’s a very rewarding thought/feeling knowing that you are getting faster and better at something you work so hard at. I get frustrated when people give up so easily. Mental strength is what you will need in any and every hard situation you go through in life. Practice and will power is key :) I patted myself on the back after this workout lemme tell you!
Cherry face and sweat pouring off your chin should be a good indication of a tough workout!
Here is the plan (click on it to make it larger):
Not only is it an interval workout, it is also a ladder workout. My hard pace, I set the treadmill to 7.5-8 speed and the recovery was set to 4 speed. So for instance… you run hard for a minute (8mph) then recover for a minute (4mph). Run hard for 2 minutes (8mph) then recover for 2 (4mph). Once you go all the way to 5 minutes and are done, make your way back down the ladder… don’t give up! I know you will want to! I didn’t think it was going to be hard at all at first, but boy was I wrong! If you don’t have a treadmill, just wear a watch and keep track that way. Like I said, it was 50 minutes and I covered a little over 5 miles. Try it!
Pre workout fuel…. Overnight oats!
1/3 cup oats, 1 tbsp chia seeds, 1 tsp flax meal, cinnamon, coconut and 1 tbsp nut butter. I dumped it all in one bowl, stirred and let it sit for 1/2 hour. Then ate! No cooking necessary… it was very good :)
Post workout fuel
Egg omelet with ham, peppers and onion. I also had a little potato on the side with a ton of water.
Come back tomorrow to check out what the Transformers have been eating… yes, you will be seeing pictures!
Man, it feels good to know Saturday is one day away. This week has been a busy one, BUT way awesome at the same time! I can not get over all of my Transformers and their attitudes, progress and willingness to surrender to the process. I had the pleasure of meeting with the men last night and I have to say… they made the end of my work day go from decent to stellar. Just look at their pictures. Do you see those abs trying to shine through? If you can’t tell in the pics, I first hand witnessed some muscle lumps, cheese graters, washing boards… um…. well, abs ;)
**All of the transformers wrote their thoughts about this process BEFORE they heard/saw their 2 week results. **
Weight lost: 5lbs
Body fat lost: 1.5%
BMI lost: .7%
Waist lost: 2 inches
It has been a tough two weeks in getting acclimated to the different meals, going shopping for all of the items, getting my mindset prepared for the workouts and then trying to keep my heart rate up while also reading the workout routines. I have found some positives and some negatives from it. The negatives were simply the constant prep work, you have to dedicate some good time each day prepping food, packaging, getting in workouts which seem to be the hardest part for me and all of this is taking away from my normal schedule of responsibilities that encompass family and work. However, there is much more positive to be gained here and it will take the whole family to get on board. My family works out with me which we have found gives us more “quality” time together than sitting in front of the TV together. I find while the prep work for the food is taking 30-50 minutes, I have spent my time prepping with my wife. I have really enjoyed the quality of our conversations and the closer it has brought us. We are already have a close relationship, but it’s the daily time we spend that makes our bond even stronger.
This transformation is changing much more than just my physical body, it is changing my mindset to believe anything is possible, anything can be done by working smart and hard. I know it has only been two weeks, but if you were around me, you would see the transformation. Yes, it is hard. However, I don’t see any “quick cure” every producing true to live results. It takes work, dedication, will power and a good mindset, but once you get into it, it is becoming routine and easy. I couldn’t ask for anything more.
I can tell that PJ is really taking this transformation to heart. I think since he quit his smoking AND sugar addiction prior to this challenge (he gave up drinking A TON of soda each day), he already had a strong will power base… but that does not mean it comes easy to him; and I can tell he is only building on that “willpower foundation.” He lifted up his shirt and I kid you not… I saw a 4 pack! I think we are in for a treat watching this man’s body change… it’s gonna be a good one! Just look at the numbers. The proof is in the pudding. You’re doing awesome, PJ… keep truckin’
Weight lost: 10.5lbs
Body fat lost: 1.2%
BMI lost: 1.3%
Waist lost: 1.75inches
I just met with Denise, another Transformer. Can I just tell you… she did crazy good!
Weight lost: 10.5lbs
Body fat lost: 1.6%
BMI lost: 2%
Waist inches lost: 2.75 inches
We believe in the power of using just your body weight, mental focus and determination to achieve all your goals. Check out our schedule of classes, posted on our website, to begin achieving yours!