healthy eating

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


Month 7!!! 6-Pack (Abs) Project

Hello everyone,

I wanted to check-in as it has been a very long time since I wrote about the major lifestyle change that occurred for me starting on January 16th. The change started when I committed to reduce the number of carbs and sugar consumed in my diet, intensify my workouts, and get toned to the point of having a 6-pack abs for the first time in my life. I needed to completely change how I thought about food, and eat only to fuel my body in a healthier way.

Although I do not have the defined 6-pack abs that I might have had if I would have done this challenge in my 20’s, I have lost a significant amount of body fat (9 lbs to be exact - mostly from my abdomen and thighs), I've gone down a pant size, enjoy regular intermittent fasting (I eat between a shorter window of time), and have reduced my appetite significantly to the point where my body requires less food to perform and function throughout the day.

In the beginning of the blog for the #6packproject I pushed myself really really hard. I was super strict in what I ate, and I worked out more regularly at the gym. My ab workouts alone took some time, and were insane. I was on a mission. When I wasn’t seeing an immediate 6-pack after a couple of months I realized I had more body fat to lose than I realized. Now, after 7 months, and not being so strict on myself, the results are better than I could have imagined. The way I feel far exceeds any short term gains of getting a well-defined 6-pack in 2 months, and then ending this initiative. I’m not concerned I'll fall off the wagon and become a carb monster again.....because I am not very strict now, and I naturally make healthier food choices. It's a win-win - YAY! 

As some of you may know, my low carb / low sugar diet in January, turned into eating a strict Ketogenic diet in February What I have not shared is that now is more of the primal diet....and I am way more laid back about it. It feels as though in the last several months my body has gone through a “reset” which allows me to eat pretty much what I want within my new healthier framework.

What this means is that I eat my favorite things on occasion (ie. ice cream) the scale stays the same, and I feel great (instead of bloated and looking like I am 5 months pregnant). Don’t believe me? Ask Andy. My husband, typically follows my lead when it comes to meal prep and diet, and agrees that his body feels as though a “reset” occurred somewhere along the way. Truth be told, Andy never really sacrificed his 1-2 beers at night and he’s still reduced his body fat and kept the weight off. He was less strict than me from the very beginning, and does about a third of the strength training and cardio that I do each week! 

Below are some of my favorite things that have helped me in my quest to get stronger and stay lean:

-       My first meal of the day is between 11am and 12pm.  Skipping breakfast has helped me reduce my overall appetite, become fat adapted, and is contributing other great health benefits. (I have shared this before but I love this article! So much good stuff in here! https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting)  

-       I stay away from carbs and refined sugar. I eat way less bread. I do eat a half sandwich on occasion if it’s the only thing available when we are on the road or camping, but mostly I try and stick to higher fat, low carb meal options and stay away from carbs, sugar, and gluten as much as possible. Want to learn more about the negative effects of refined sugars? READ THIS - https://urbanremedy.com/top-10-reasons-to-avoid-refined-sugar/

-       When I eat chocolate (which I still do daily), I chose healthier chocolate options.  The chocolate chips we use are Simple Truth Organic 72% Cacao, when I make cookies, they are almond butter cookies with coconut sugar - no regular flour, no brown or white sugar. THE FLAVOR IS WONDERFUL - https://www.livewellbakeoften.com/easy-flourless-almond-butter-chocolate-chip-cookies/

-       My new obsession is Simple Mills. Their mixes are made with only 5-7 all natural ingredients. There are no preservatives at all. It’s amazing. The Simple Mills options typically have significantly less carbs than the normal way of eating these carb happy favorites. I am obsessed with the Simple Mills pancake mix. I ordered 3-packs of pancake mix and pizza crust on Amazon and you would have thought it was Christmas. The flavor is wonderful and I eat them guilt free! Their chocolate cupcakes are also wonderful. Again no preservatives just whole ingredients. 

-       I look at all ingredients when I am considering what to buy at the grocery store.  I dumped all of the Ken’s salad dressings we used to love back in January and only use olive or avocado oil and vinegar for salads. Primal Kitchen also makes some yummy dressings as well. 

-       The only oils we eat are avocado, olive oil and coconut oil. (check out why here - https://www.healthline.com/nutrition/healthy-cooking-oils#section1)

-       I eat more nutsthe healthy “fats”. I love cashews, macadamia nuts the most right now. I kind of overdid it on pecans and have been taking a break for a bit.

-       We eat wild caught fish and organic grass fed beef. We do not buy fish unless it is fresh caught. If you read up on the farm raised fish it is terrible for us and what I read totally grossed me out. Last week we bought grouper from a fish market in Denver to make fish tacos at home. Holy Moly, it was unreal!

-       Pinterest is a godsend! There are so many excellent recipes that are low carb, gluten free, dairy free, etc. You do not have to sacrifice flavor to eat healthy, just be willing to spend more time preparing delicious wholesome foods at home.

-       I eat dairy and don’t have any adverse effects from it.  I had a DNA test done in the spring and found out I am lactose tolerant (my body has no issues breaking down processing dairy – Yipee!). I love cheese and do not limit cheese from my diet.  I have recently started eating greek yogurt again as well. 

-       I’ve added intensity and heavier weight to my workouts. I see better results, it challenges me, it’s fun, and I burns more calories. I never get bored working out. Make it fun and it will never be "work" to workout ever again (hehe)! 

-       I run, hike, and bike as much as possible.  I make time for cardio and try to do most of it outside. There are so many benefits to keep your body in motion as much as possible (beyond the obvious benefit of fat loss). I still sit a lot while working at home on my computer but I’m aware that if I sit for several hours I need to get up and get moving. Even a quick walk with #athenathebear is better than nothing!

I probably could go on with this list for a while but I won’t…

These lifestyle changes are not hard to keep track of, and they come very naturally after 7 months. The weight I wasn’t necessarily trying to lose in January, came off naturally through mostly my change in my diet, has stayed off despite eating Ben and Jerry’s a few nights here and there, chowing on hot dogs, hamburger and avocado oil chips while camping, or drinking a beer or a couple of glasses of wine at night.

To wrap this up, I was the definition of a carbohydrate and sugar monster before this all started. With a little education and a new perspective about carbs, sugars, cooking oils, intermittent fasting, ultimately resulting in my body “reseting” (for this soon to be 37 year ole’ bod), I will be able to easily stay on track indefinitely, keep the weight off, and maintain a stronger physique than I have ever had in my life.  

If anyone want’s to learn more about my workouts or diet, please follow our Facebook page, Instagram, contact me on our website (www.cbsouthfitness.com), check out Mark Sisson’s book The Primal Blueprint, or his blog (https://www.marksdailyapple.com/) and learn more about many of the things I mention. Mark has some awesome recipes on his blog too!

Cheers to making our health and bodies a priority, and to making this summer count! 

Kristin

January 16th photo :P

January 16th photo :P

First time hiking Scarp Ridge 

First time hiking Scarp Ridge 

July 16th photo :) 

July 16th photo :) 

Hiking Whetstone mountain. a beautiful 12,500' peak we can see from the house 

Hiking Whetstone mountain. a beautiful 12,500' peak we can see from the house 

Simple Mills. My new obsession!

Simple Mills. My new obsession!

Family adventure hike up. Rode the CB chairlift down. 

Family adventure hike up. Rode the CB chairlift down. 

Early morning trail runs with my girl

Early morning trail runs with my girl

My version of "healthy" chocolate

My version of "healthy" chocolate

Blackened grouper for taco night! 

Blackened grouper for taco night! 

Celebrating 10 months of group training together!  CHEERS! 

Celebrating 10 months of group training together!  CHEERS!