carbohydrates

Workout Changes & Exciting News!

BIG NEWS

Hello readers!  

I have been thinking about this blog for a while and was not really sure until now how to structure the content. Last time you heard from me it was probably about the #6packproject, and today I am going to let you in on our big secret – I’m pregnant. We are so thrilled about the coming addition to our family in March of next year!

Most of you are probably aware that I have a little guy who is 4 years old.  I’m sure you’ve seen him in photos and on social media.  There was a long period of time that we thought he was our miracle baby and that he would be our only child.  He never asked for a sibling and our world was perfect as a family of 3, well 4 with #athenathebear.  I was focused on building the biz at CB South Fitness, and getting in the best shape of my life.  My diet was a complete 180-degree shift from the 36 years prior, and physically I’d never felt better.

Fast forward from July when I was in great shape, to right now…. the day after Thanksgiving, and 22 weeks into this pregnancy.  I have included a couple photos below so that I can prove the difference.  It’s a shock to even me.

THE #6PACKPROJECT

As you might have guessed the #6packproject is on hold.  What’s great about my efforts up until this summer is now I know the way that I am supposed to be eating, and training in the gym, to look and feel my best!  

When my extended family saw me in Maine this past August they told me that I needed to gain weight.  They thought I was too thin (“wait Gramp, can you please say that again?”).   The thing was that I was eating quite a bit, but my body was responding to food totally different than it always used to.  My diet (the 6 months leading up to our trip) completely changed how my body responded to food.  Muscle replaced body fat and I wasn’t needing so much food to feel satisfied - it was awesome!

REALITY

For now, I am eating what my body tells me it wants.  A combination of carb, carbs, and did I mention carbs?  I make myself eat the healthy stuff.  I don’t crave healthy white meat at all, and my old weekly favorite of salmon, has been seriously neglected and in the freezer for the last 4 to 5 months.  The one time I tried to eat salmon I couldn’t finish my filet.  Even though I know you are not supposed to eat for two (in a literal sense) sometimes it feels like that’s exactly what’s happening. Now that I am back on the carb train, and eating way more carbohydrates than I care to admit, I am literally hungry all the time.  I also think that it contributes to my low energy recently (although that’s definitely a combination of growing a human in my belly as well!).

I have confidence that after baby #2 arrives, that I can get back on track fairly quickly.  Depending on breastfeeding, it may not be an immediate jump back into the low-carb diet, and my pre-pregnancy clothing, and that’s fine – I know that it will happen. :)

NEW WORKOUT PLAN

Par for the course I have had to drastically scale back in my workouts.  Doctors’ orders are that I can go to the gym and strength train, but I need to limit myself to high reps and light weight – pretty much the opposite of what I was doing in my training before.  I can see my body changing drastically each week.  Not just in my growing belly, but the body fat I lost the first half of 2018 is back, and then some.  Hello old friend (but NOT really!).  I’m trying to keep weight gain to a minimum and so I work out almost every day to try and offset as much as I can.

I am still doing some interval training and running on the treadmill.  The intervals are slower, and not quite as graceful, and I’ll run as long as the ‘babe’ and I are both feeling okay.  This is a big deal compared to the state of my fitness 4 years ago when pregnant with our first – sadly, I didn’t exercise at all.

FUTURE FITNESS

This may sound strange to some but I am really looking forward to spring / summer 2019 when I can get back to heavy lifting at the gym – and especially getting back on the half rack.  I miss squats and Romanian deadlifts so much!!  They make me feel powerful and strong – it’s the most amazing feeling!  I’m definitely considering signing up for a half-marathon around that time to get myself in running shape again.  I won’t dilly-dally around like last time.  I haven’t run a half marathon in about 3 years, and have only done one since becoming a mom.  Setting goals is a great thing in the fitness world and life in general - it helps me accomplish more than I would otherwise and pushes me to my limits. It’s a win - win for sure!

I’ll blog more as pregnancy life continues.

Happy Holidays!

Kristin

kristin pregnant cb south fitness key card access gym exercise.jpg.jpeg


Week #11 6-Pack (Abs) Project

Hola!  Many weeks have passed since my last blog about the #6packproject, Primal Blueprint, the keto diet.  I believe I last left off at week 8 and here we are in week 11. Wow - I cannot believe how the time has flown by! 

STICKING TO IT (NO MATTER WHAT)

There are so many things that I would love to share in this blog!  Unfortunately, I need to break it down.  When considering the demands of running CB South Fitness, growing another business, raising our 3-year old, training, and preparation / education to the Primal/Keto diet, it leaves little extra time for blog posts. :)  I am fighting a nasty cold which has slowed down my workouts this week (and probably for the first time in months).  I did attend our gyms group training this week, and as usual it was awesome!  It's a great group of Crested Buttians and Tim is an awesome trainer and coach! 

Earlier today I jotted down a few things that I want to touch on this week: 

1) My workouts

2) My diet

3) DNA fit

4) Intermittent fasting

5) Recipes! 

DETAILS, DETAILS, DETAILS! 

1) My #6packproject ab workouts are awesome! I love them and never get bored with what I am doing! I have only missed a few days of abs in the 11 weeks and they were due to sickness (mostly what I am dealing with now).  Travel hasn’t stopped my dedication to my 6 pack abs, which was a huge concern of mine in January when I started this journey.  I have a great floor ab workout I can do, a lengthy plank workout I mix in, and I love kettle bells and do them every time I am in the gym.  Kettle bells are still a favorite of mine, and I change up the exercises that I do to keep it fresh! 

After 11 weeks of hard work I do not have a 6 pack, and last week I asked my trainer why that is. He says that I need to be down to around 12% body fat to see my abs pop and thinks that I am probably roughly a couple of points above that mark.  In February when I checked I was at 16% body fat and so I still have some work to do.  He encouraged more low and moderate intensity workouts (brisk walks, easy jogs, moderate bike rides, and just being on my feet more that I am now).  Longer periods of time in a fat burning zone will help me shed that last percentage of body fat to hit my goal.  I immediately thought of #Athenathebear and how happy she will be to get more walks and hikes as a result of Tim’s advice. 

2) Eating Keto - I love what I eat on a daily basis.  I do not feel famished ever, and I love not having to count calories.  What I eat is pretty consistent with what I have written in previous posts - including, eggs, bacon, and avocado most of the time for breakfast.  I make a mean omelet, and they are my absolute favorite!  I eat breakfast as late in the day as I can, usually between 11am-1pm. 

If I eat three meals a day then I will have a salad in the afternoon.  I throw all sorts of yummy things on my salads, and they never disappoint.  Topped with avocado oil and peach white balsamic vinegar, I can’t go wrong.  Regular salad dressings are a no-no on the Keto plan. 

Dinner consists of chicken, pork or fish with one or two amazing vegetables prepared in a variety of ways.  We have tried many of the recipes in the Keto reset book and they have been wonderful!  I really suggest picking up your own copy if you want to try them for yourself - https://www.amazon.com/Keto-Reset-Diet-Metabolism-Forever/dp/1524762237

3) DNA Fit - In December I decided to take a fitness DNA test to learn about how I am wired.  I signed up online, they sent a package with a vile, I then spit in that vile and sent it away in the mail to a company named Helix.  What I signed up to learn was not 'how likely am I to get cancer or Alzheimer’s', but to find out what type of diet, and fitness plan would help me maximize body composition, athleticism and help me feel my best.  It took about 10 weeks after submitting the vile of saliva to learn about my DNA and I finally got the results a couple of weeks ago. 

The biggest eye opener in my results is that I have a “very high response rate to carbohydrates”.  To provide a little background, if I had a neutral response then it would have said "medium", but no, I got a "very high response", and they recommend that only 8% of my daily intake consist of carbohydrates!  Um, what?!  Me?  Are you sure?  The girl who used to eat french toast for breakfast, sandwiches for lunch, and pizza for dinner?  The girl who made panini’s almost everyday and ate chips, and chocolate and whatever she wanted (and usually like it was going out of style).  The girl who had ice cream in her freezer 98% of the time and almost never missed a night of ice cream.  How it the world do I have a "very high response" to carbs?!  I still have yet to learn what how many grams of carbs this 8% recommended amount is, but I am happy that I am already eating a low-carb diet so I can nip it in the bud.  Here is the link for those wanting to out DNAFit and if you message me I can share more about it as well. https://www.dnafit.com/

4) Intermittent Fasting - Earlier, I mentioned not eating breakfast until between 11am - 1pm. There’s a reason for that, and I am doing it intentionally to reap the benefits of intermittent fasting.  I drink decaf coffee in the morning with half and half, and that satisfies me until breakfast.  I can go to the gym for workouts in the morning and have awesome energy to take me through my workout without crashing.  It's the opposite of how I used to feel and I always ate before my workouts to fuel me until the end.  To read more on intermittent fasting and learn about all of the other great benefits, I highly suggest this article - https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting#section2

5) Recipes - Okay, the fun stuff - these are all so freakin’ good! 

Low carb chicken tenders - https://stepawayfromthecarbs.com/low-carb-chicken-tenders/ 

Garlic spaghetti squash with herbs - https://pinchofyum.com/garlic-spaghetti-squash-with-herbs

Keto no-bake cookies in 5 minutes - https://howtothisandthat.com/keto-no-bake-cookies/

Low carb coleslaw - https://lowcarbyum.com/quick-cabbage-coleslaw/ 

SIGNING OFF

I think one of the things I get asked the most is "do you think you will be able to do this diet for a while?"  The answer is absolutely, "YES"!  I want to stress that eating on the Keto or Primal Diet is not that strict, if you consider other "diets" out there.  We've had so many amazing meals the last few months and you would never know were low carb.  These meals fill us up, incorporate many great vegetables, spices and flavors and we can eat portions that make our bellies happy.  Because none on them include gluten, soy, or harmful oils, and the carb count is small, even when I feel "full" after eating I'm no longer bloated and yucky feeling like I used to be.  Two thumbs up to that! 

 
Beach day in Florida with the family :) 

Beach day in Florida with the family :) 

Adult ski day and apres ski with my babe

Adult ski day and apres ski with my babe

kristins abs workouts and exercise cb south fitness.JPG
Fat burning hike with Athena on a hiking trail new to us.  A great morning adventure! 

Fat burning hike with Athena on a hiking trail new to us.  A great morning adventure! 

Pumping some iron with my dad while on vacation. Thank you Mellodies gym! 

Pumping some iron with my dad while on vacation. Thank you Mellodies gym! 

Easter dinner consisted of carnitas from the Keto book with Keto approved cole slaw, salsa, cotija, on butter lettuce. It was delicious! 

Easter dinner consisted of carnitas from the Keto book with Keto approved cole slaw, salsa, cotija, on butter lettuce. It was delicious! 

Some of my favorite snacks, including, an omega-3 mix that tastes incredible! 

Some of my favorite snacks, including, an omega-3 mix that tastes incredible!