Contest Prep Week 2. Sleep, scale, cravings and other non-sense
Week 2 down! 23 to go!!!!
This week I was getting super frustrated with the scale as it was stuck at 146 BUT, I know that damn thing wasn’t moving because I was getting like NO sleep. For the second half of the week, I got my ass to bed by 10 pm (really should have been earlier) and low and behold… my weight went from 146.8 to 145.6 to 144.6.. woot! It was nice to see that 144 lb range. aw yeah. Got sleep?
You know, sometimes people will ask me how I balance everything- kids, volunteering, Parent Action Committee at my sons school and newly elected board member, getting to the gym, working with clients… um yeah… is there really balance in a cut phase? I mean, you are in a calorie deficit so that is out of balance. You are peeing like crazy, craving stuff, mouth watering at the very thought of a donut! But really, all I can say is prioritize. Each day is a little different based on what is going on but half the time it’s sleep that is sacrificed. But, sleep is now moving up on the priority list like, yesterday. Planning ahead is the biggest thing for me. I have to plan ahead- make my food, make my kids food and get everything ready the night before so that I can be set up for success the next day. And, it is far less stressful when all is prepared as well. Time is a precious commodity and most of us have filled our plates just a bit too full. Well, literally speaking my plate certainly isn’t full enough!!:D
Cravings are lightly starting to set in. Walking through the grocery store drooling at all the food I just shouldn’t have right now, or the piece of pizza my kids didn’t eat just calling my name!! UGH! But, my go to drink: La Croix fizzy water and Truvia sweetened crystal light (below shows the regular crystal light I used to drink). super refreshing!! I also discovered Honest zero calorie drinks sweetened with erythritol and not sucralose or ace K… also VERY tasty! And, I started allotting 3 pieces of gum a day…. can’t over due that shit.. it upsets my stomach and the carbs add up.
Things that get me through
My protein coffee in the morning! I take a half scoop of cinnamon or dark chocolate Trutein Natural protein powder, add a little water and stir. Then pour in my coffee and enjoy! I also love to put in chocolate liquid stevia or if the diet allows some MCT oil and raw cacao butter. YUM YUM YUM!!!
Canned coffee: another discovery I made which is new to me since I never step foot in the gas station is canned coffee. Starbucks has one with a double shot of espresso and protein!! It is SO good! and, it fits my macros! WOOT!
Our induction mat. I love this thing!! I swear I feel like a million buck the whole next day when I lay on it shirtless for about 15 minutes before bed!! LOVE. Benefits of this things include:
- Fall asleep faster
- Better quality of sleep
- Energy increase
- Endorphin and oxytocin release
- Maintains healthy level of stress
- add in instagram videos…
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No my back isn't hairy…. Those are hundreds of little indents from Layin on ye ol induction mat… Contact me if you want one! "A few minutes of lying on the mat stimulates acupressure points up and down your back to ease your body into a deep relaxation response. This acupressure stimulation quickly increases blood circulation, which then causes your body to release endorphins and beneficial hormones in response. Several important acupuncture meridians are located on the back. The meridians along the spine and shoulders boost relaxation and increase deep restfulness which in turn gives you more energy upon waking. " Fall asleep faster Upgraded sleep quality Muscle relaxation Energy increase Supports healthy endorphin and oxytocin release Maintains healthy levels of stress #deepsleep #inductionmat #bulletproof #erisfit #health #fitness #sleep #relaxation #bedtimeroutine #relax #fitchick #girlswholift
I got me some new kicks for my B-day…. zero drop Invo8’s. LOVE!
What does my diet look like you ask? Okay, I’ll tell you…same as last week…
I am currently carb cycling…
two days: 205 carb high day, 52 fat, 175 potein
four day: 165 carb medium day, 52 fat, 175 potein
one day: 130 gram low day, 52 fat, 180 potein
Post workout mixed together. (I add water when I am ready to drink it)
- Trutein Naturals protein in dark chocolate or cinnabun
- Creatine monohydrate (3-5 grams post workout)
- Acetyl L carnitine in powder form (post workout)
- BCAA’s intra workout
- Beta alanine 2 grams intra workout
- Dextrose + maltodextrin (1:3 mix) 20 grams
krill oil, vit D + K
Magnesium citrate, 400 mg, before bed
Green tea extract 400 – 500 mg (AM + post workout)
Yohimbine HCL (AM + post workout)
The Pavlok is a habit break tool I used about a year ago to break my nail biting habit which worked fabulously… (read more here in my Pavlok diaries ,2, 3 and 4) and since haven’t thought about the Pavlok much, But, Maneesh Sethi, owner and creator of the Pavlok messaged me Monday the 18th asking how things were going and if I had used certain functions on the Pavlock like the alarm clock or the nail biting function. I hadn’t because my nail biting was super under control. I was so aware of my nail biting that if I ever had the urge to do so, it came down to a choice- I want to or I don’t want to. I found it really easy to say no.
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I just got my production prototype as a beta tester and it has been interesting in the whole 24 hours I have been wearing it. I have had to shock myself 6 times for nail biting and I have got to tell ya, it certainly makes me think twice about bringing my hand to my lips! Its not painful, it more of an uncomfortable zap. Aversion therapy has been shown to have some incredible outcomes for habit change. If you actually order a Pavlok, they will start sending out that first wave in August or September of 2015. I am not paid to endorse this product but I am genuinely interested to see if this works! Stay tuned! #pavlok #shocktherapy #aversiontherapy #nailbiting #weightloss #fitness #habits #badhabits #habit #shock #fitchicks #fitchicksdoitbetter
Now that I am in prep, I am going to reinstate the pavlok and utilized the Knockout Sugar function to help stick to my diet. I have got to tell you, I am all about IIFYM (if it fits your macros) and I do follow that plan but the biggest problems for me when I know I can fit marshmallows or pop tarts into my plan, is that its hard to stop eating those sugary treats once you have started. There is also a mental focus that comes along with being super dedicate to not only sticking to your plan but eating clean. I feel SO much better when I do… so, over this past bulking season, I fit too many pop tarts in and it just made me feel like crap so I vowed to stick to whole foods to hone in on my focus!!! hence, I will dust off the pavlok will let it be a little accountability partner once again.