Whole 30 Experience – Day 1

Since I am a huge fanatic of the Whole 30 program, and have blogged and bragged about starting the program this week, I have decided to journal my experience with it. As you may know, this is not my first rodeo with the Whole 30. And, of course, results will vary each time and for each person. But I am stoked about this time around and could not wait to get started. (Don’t think, however, that I didn’t ram my face with some chocolate last night.)

Meet-Fruits-Vegitables-Nuts

Day 1 – My alarm went off this morning at 6am and I jumped out of bed to get rolling for my morning walk. Already was filled with excitement about my food path for the next 30 days. Once I returned home, I started my morning brew and once I was showered, I drank my coffee with a little unsweetened almond milk, and cooked up 2 eggs. Just plain. Fried in a pan. Simple and delicious.

By 11am I was starting to feel a little hungry. This really is nothing new for me. Since I’m up so early and work out so often (I hit the gym yesterday morning for an hour and a half, then went on an 8.5 k walk like night, and up early this morning for a 3 k pre-work walk), I’m usually hungry all the time. Instead of stuffing my face with something, I settled my stomach growls with another cuppa joe (with almond milk). I also drink water consistently throughout the day.

My lunch consisted of a small portion of chicken breast and some mixed veggies which I made in advance. One sort-of challenge about Whole 30-ing is that I do find I have to actually meal prep. Especially if I am going out of town for a night or two. I can’t just skip down to the deli to grab a quick meal as almost everything is processed (breaded or sauced or mixed). So, last night I made a nice, healthy meal for lunch. My coworker and I also went on a good walk during out break (which I thought I might collapse from heat stroke, but alas, I made it) and I did stop at the grocery store to grab a few things…including a peach for a walk-back snack.

Yesterday was about 34 degrees with the humidex and our AC was spazzed out at work. I had to teach boot camp after work so around 4pm I ate an apple. I needed something cool and fresh and carby. After my class (where I guzzled about 7 gallons of water), I ate dinner of small pork chop and a cauliflower pancake (riced cauliflower, one egg, garlic).

cauliflower-pancakes1

I had also meal prepped for the next few days since I’ll be out of town and made my first batch of cabbage rolls (recipe to follow). And, once they were finished cooking and since I was still quite hungry, I had one.

And that completes day 1 of my Whole 30.

~FB

Veggie Spring Rolls

This afternoon I got a hankering to make my own spring rolls.  Something I had never done before.  But, I said I’d do it…and I did it.  I wanted something that I could take to work for lunch, something yummy and interesting and I believe I succeeded.  It was actually really simple and cheap and they were delicious.

I picked up a package of rice paper at the grocery store – the only required necessity – and a few more vegetables to add to what I already have in my fridge and went on my merry way.

Rice paper

You dunk the rice paper rounds in warm water for about 20 seconds then spread them out on a plate or platter

I had a gorgeous repertoire of veggies – and an apple for a little bit of sweetness and added crunch and chopped everything up perfectly.

Veggies

Red and orange peppers, red and green onion, cabbage slaw (because I’m really cheap and really lazy to buy it all separately), tomato, cucumber, and apple. 

I tossed heaps of all that beautiful and healthy goodness onto my rice paper and rolled like a pro.

Veggie Rolls

Beauties.

I left most of them cold and raw but wanted to try a couple of them warm so I tossed them in the skillet and sauteed them.

Skillet Rolls

This one looks like it’s had a rough night, but I promise it was just as delicious.

There you go!  An easy meal option when you want to eat healthy and try something new.  (If you have kids you can fake like it’s Taco Tuesday and let them make their own rolls – super fun!)

I’m not a big fan of people who say eating healthy is “expensive”, “too hard”, “gross”, etc. and use that as an excuse to eat junk.  The package of rice rolls was around $3 and I think has 12 or 15 rolls in it.  I made 6 rolls in total – 2 or 3 would be enough for a meal on it’s own (1 or 2 if you’re having it as a side to something).  I have plenty left over for lunches.  AND, you can put as much fillers in as you want – as long as you’re gentle and don’t tear the paper.  Cheap and easy and healthy and decadent.

~FB

Vitamin E and Your Diet (Guest Post)

The Importance of Vitamin E and how to Incorporate it into Your Diet

Daily vitamins and minerals are one of the most important parts of a healthy diet. We all know how important Vitamin C and B12 are—we hear about them all the time. The market is inundated with B12 vitamins. Vitamin D supplements sell well in the winter because we worry we’re not getting enough sun. What about the other, less popular vitamins? Vitamin E is an equally important part of the diet. Today, we’ll talk about why and how you can work it into your daily meal plan.

Vitamins help the body grow and develop. Each one does this in a unique way. For example, Vitamin E is organically built to protect the body from neurological and mental diseases, diabetes, and ailments of the eyes. There are two main types of vitamins: fat-soluble and water-soluble. Vitamin E is a fat-soluble vitamin which means that it is more resilient and the effects can last longer in the body. Water-soluble vitamins like B12 are flushed out of our system whenever excess water is. Comparatively, a person would need more B12 than Vitamin E since Vitamin E stays reserved in fat tissue. Taking too many fat-soluble vitamins can be dangerous for the body. Toxicity is often times more dangerous than a deficiency.
A deficiency of Vitamin E can lead to the destruction of red blood cells, which, if severe enough, can cause anemia. The symptoms of anemia include malaise, fatigue, and abnormal heart-rate. Not enough Vitamin E can lead to more serious complications like Retinopathy, which can render patients partially or completely blind. Since Vitamin E is responsible for protecting the body from eye disorders like this, it is important to make sure that you get your daily amount each day. Skeletal Myopathy can also result from a deficiency. This condition is categorized by weakness in the muscles and skeleton.
Vitamin E can be found in oils. Krill oil is virtually tasteless and it is a bounty of vitamins and minerals. While it is most known for containing Omega 3, a daily serving of krill oil can also get you a portion of your other essentials including Vitamin E. Vitamin E is vegetarian and vegan friendly. It can also be found in a variety of plant-sources. Since the vitamin is fat-soluble, you can cook any of these ingredients without worrying about losing some of the nutrients to the heat. Avocados, leafy greens, fruits, nuts, and wheat all contain Vitamin E. You can also pick up a supplement at the pharmacy to give you a boost!
The benefits of Vitamin E are absolutely free so make sure you’re taking the most advantage of them each and every day. All vitamins are important to understand and consider. By building a vitamin-rich diet, you can be a healthier and stronger person.
Writer’s Bio
Meet Jane Grates.

jane-grates

Jane:  new best friend material.  🙂

Jane is an award-winning web lover and the co-manager of RunnerclickMonica’s Health Mag, and Janes Kitchen Miracles (<– Go check out that site!  So cool!).
Jane is a travel scholar, writer, health enthusiast, and food and health practitioner.

Gaga for Lady Gaga’s Tummy

Last night was the Super Bowl – and in case you missed, Lady Gaga was the half time show performer.

Let me first say that I haven’t always been a fan of Ms. Gaga.  She is a supremely talented vocalist and musician, but I really hate antics.  I know it’s a gimmick and about money and fame, but, some the crap she’s pulled has irked me to no end.  I mean, who else can live without her meat dress or the gun bra just weeks after the Sandy Hook shooting (bad, bad, bad taste!!)

But, if you put her in a room with a piano or just her voice, I can listen to her all day.

Anyway, all that aside, last night Lady Gaga gave an outstanding performance during half time.  It really was an incredible spectacle and I would have loved to have been there.  But, it seems that what has been talked about, tweeted, and posted about more than her singing and dancing is her stomach.  Yep.  Her stomach.

gaga

via Google

See that up there?   up-arrow

Internet trolls are calling that woman fat.  ARE YOU EFFING KIDDING ME????

First of all, let me say this….Lady Gaga is not fat.  Second, even if she were fat, whose effing business is it for anyone to comment on her body. She’s obviously very comfortable with her body (made apparent by her constant crotch shots to the camera – something else I can live without).  Third, she rocked the stage AND those glittery shorts and I suspect she could dance circles around the aforementioned trolls. Let us not forget she is a singer NOT a supermodel!

SOME FANS (<- click that link) have already banded together to address the body-shamers and to praise Gaga for her tummy.

gaga2

FAT?  ARE YOU FRICKIN’ INSANE????

And isn’t it ironic how all this has happened just a few hours after I posted “there will always be someone – that one person – who will do whatever he or she can to keep you down.” in my post yesterday.  It makes one wonder what these folks at home are like…the judgy ones who feel they have the right to comment on everyone else’s body.  I mean, they must be so completely perfect.  *insert sarcasm here*

Let us praise Lady Gaga for her rockin’ concert last night and forget about what her legs, boobs, stomach, ass, nose looks like.  Why don’t we concentrate on her musical talents and goodwill and give her props for that, instead of asserting something that is 100% none of out frickin’ business.

And I’ll say it once more:

Let us not forget she is a singer NOT a supermodel!  And she looked hella good!!

End Rant.

~FB

 

 

 

 

 

 

 

 

 

 

DREAM BIG

dream-big

It’s not that hard to make your dreams a reality.

In all honesty, I NEVER thought that one day I’d be a fitness guru.  I never dreamed that I’d be training people and leading boot camps, and spewing out nutritional advice.  But here I am.  Doing it all.

And you can do.  Whatever your goal is – aim for it!  Latch onto it and make the dang thing happen.

Tomorrow, your dream could be your reality.

~Fit Bitch

 

Online Bootcamp

A while ago I thought about running an online bootcamp. And then I side-tracked the idea.  But recently, I’ve been thinking more and more about this venture and I have decided I will be offering an online beginner’s bootcamp in the near future.

Online-Bootcamp

I still have kinks to work out, but basically anyone wanting to participate will have to register and commit to the session (6 or 8 weeks with a minimum of 3 workouts a week).  I will also offer nutritional info and advice.

The workouts can be done in the privacy of your own home (or at the gym, or outside; wherever you choose). You will have to be accountable for your workouts each week and submit your finished weekly workout to me.

Likely, I’ll have demonstrations of the exercises and make myself available to participants online – by email or chat (and possibly, if appropriate, by video chat – but this idea is still up in the air as chats would have to work outside of my regular schedule, and I know many of you are subject to time differences).  I’m hoping to create a Facebook group that only participants will have access to.  Which means, in addition to chatting me with, you’ll have the support of other bootcampers.

Please let me know if you’re interested in this new venture as I continue to work it out.  Email me at nsfitnessqueen@yahoo.ca or simply leave a comment here to let me know if you’d be interesting in registering (later), with any questions, and with contact info (for privacy reasons, emailing me is probably the best).

Cheers!

~Fit Bitch

Be The Fire

On Fire

Just kidding!  It’s really not that bad.

I think, for many, there is a preconceived notion that exercise and good nutrition is hard.  And it’s not worth the struggle.  The truth:  YES, it can be hard.  There are some days when you will feel like your legs are on fire from the squats and lunges, or your abs will be burning from the planks, crunches, or cuts, or your triceps will be screeching hot from the push-ups and dips.  But think about it.  Aren’t you worth it??  With everything in the entire world to focus on, shouldn’t you make yourself the primary focus?

You don’t have to commit to working out every minute of every day, or eat clean entirely.  But make the commitment that you deserve more.  Remind yourself that your body is your temple and treat it with love and respect.  Nurture it inside and out (aka nutrition and exercise), and, certainly, indulge it here and there.

For many of us, losing the weight isn’t the struggle.  That’s not where the fire is.  No, the struggle is loving yourself and accepting yourself, and acknowledging your worth.  It takes time – and believe me, I know it is often still a constant battle – but we are all worth it.

So, dive in, head first, and start that fire burning.  And eventually, hopefully, that hell will become your haven.

~Fit Bitch

How I Live My Healthy Life

Have you heard of Cotopaxi?  I hadn’t until recently.

**Cotopaxi (https://www.cotopaxi.com/) is a company founded on the principals of making a difference, moving people to do good, and inspiring new adventures.  They also make really cool backpacks and other great gear such as jackets, water bottles, and tents.  Here is a little video on Cotopaxi:  https://vimeo.com/101418328.

Cotopaxi

Click me  to make me bigger

I was inspired by Cotopaxi to write a post about a way I live a healthy lifestyle and, after giving it some thought, I couldn’t decide on just one way so here’s a little about me and how I live healthily:

FITNESS
As you know, I am a fitness queen.  I try not to have too many regrets in life, but one regret I do have it not getting into fitness sooner.  I dealt with so many body image demons when I was younger that I was eager to get the “quick fix”.  It wasn’t until I made the commitment to fitness that my body changed.  And I wish I’d stepped onto that platform a lot sooner.
HEALTHY EATING/NUTRITION
I am a big believer in clean eating and whole foods (I’m a Whole 30 nutball!).  I love eating fresh vegetables and fruits and meats.  I eat whole foods as often as possible and since last June I have completed 5 Whole 30 months and am currently in my 6th.  Eliminating sugar and processed foods from my diet gets rid of any systemic inflammation in my body and eating clean makes me feel so much healthier.  My gut health is a hundred times better than it normally is when I’m not eating clean.  Don’t get me wrong, I love me some chocolate and a Starbucks on occasion, but for me, eating clean and whole (and in moderation) is the way to go.
Following this kind of nutrition lifestyle may not be for everyone so in that regard I say eat clean when you can, reduce portion sizes, eat in moderation, and, for goodness sakes, stop eating junk!
MENTAL HEALTH
I mentioned in a recent post that I have suffered in the past from depression.  And it wasn’t until I started exercising regularly that I was able to tame that beast.  Well, in addition to fitness, I also like need to do the following:
-Spend time with friends, family, loved ones, coworkers.  I NEED that interaction.  I am a very social person and isolation really just isn’t my bag.
– Take time for myself.  I know, I know – I just said I need interaction.  But I also lead a very hectic life and sometimes I need alone time.  Not necessarily isolation, but I definitely need my “me” time.   That usually means reading (I’m on my 21st John Grisham novel), cleaning, writing, or honestly, sacking out on the couch and watching some T.V.  (But usually it’s reading!)
-Laugh.  I am a comic.  I need laughter in my life.  I learned a long time ago how to laugh at myself and, believe me, I do.  I always believed I was destined for Saturday Night Live.  I am still holding out for that reality.  In the meantime, I laugh.
SPIRITUAL HEALTH
I am not a religious nut but I do have my faith and it is very important to me.  I make sure to have my prayer time each day. It’s another time of day that is just for me – no matter where I am or what I’ve been doing, I have my prayer time.  It’s my time to talk with God and I find it therapeutic.  This subject is very personal to me, as is my prayer time, and I know not everyone believes the same thing.  But I encourage you – if you do believe (in something) – take this time and see what I’m talking about.  It makes my day complete.
There you have it: the four basics of my healthy living.  It’s pretty simplistic.
Living healthy should not be complicated.  Complication just adds a big ol’ mess to our lives and we need to get.rid.of.it.  Live, love, laugh.  Eat, drink, exercise, and be merry.

**What Cotopaxi does: “We create innovative outdoor products and experiences that fund sustainable poverty alleviation, move people to do good, and inspire adventure.Cotopaxi funds solutions that address the most persistent needs of those living in extreme poverty. Giving is core to our model. As a Delaware Public Benefit Corporation, Cotopaxi has made a commitment to creating positive social impact. We focus our efforts on global poverty alleviation & give targeted grants to advance health, education, and livelihoods initiatives around the world.

Our grantmaking represents our belief in the power of holistic development model. We focus on three pillars which we believe are inextricably linked and crucial to creating a sustainable pathway out of poverty. Within each pillar, we have identified specific poverty indicators against which we track our outcomes and success.

~Fit Bitch

New Cert

I am pleased to announce that, as of lunchtime today, I am now a CanFitPro certified Nutrition and Weight Loss Specialist!!

NWL

I am so excited to be adding this venture my Health and Fitness resume.  And I am soooo happy that the weight and stress of having to study for write an exam is over!

This certification complements the personal training certification.  And, although I really wanted to take this course to educate myself, I knew it would be a bonus to some of my PT and boot camp clients.

To all of you (online and in real life) who’ve supported me through all of this – thank you so much!  You are all rock stars!

And just a note, I am always excited to receive mail, so don’t forget to check out my “contact me” page above if you have any questions or looking for advice or even just want an “attaboy” with your health and fitness goals.

~Fit Bitch

 

My Mind is Getting a Workout!

Y’know, when I signed up for my Nutrition and Weight Loss Specialist course at Christmas time I honestly thought it would be a breeze.

bookworm21

This particular CanFitPro course is all online – except for the classroom day which, by the way, is next Saturday – and I thought doing an online course would be a piece-of-cake.  I was wrong!

First of all, I hate online courses.  This is my first and likely my last!  I really love having a book – like, an actual paper book that I can flip through pages, highlight notes, write in the margins, and refer to certain page numbers for reference.  This is something I am unable to do right now.  Aggghh!!

Second, depending on what device I’m using – computer, iPod, or tablet – the layout AND page numbers of the online manual are different.  THAT is a complete pain in my ass.  I am a huge note-taker and I really like being able to make a note, write down the page number I found it on, and refer back to it for more info later.  This is also some I am unable to do right now.

Thirdly, depending on the day, the site is sometimes down or I get a page error.  Hello??  WASTING MY TIME!! Not an option!!

I am frantically working my way through this course, trying to get it completed as it is a requisite for next Saturday’s class.  Please be patient with me.  I have not forgotten you.  I have so much to tell and share.

Sadly, it’s Friday night and I will be sitting right here with my computer working away for the next several hours.  Wish me luck.

~Fit Bitch