intermittent fasting

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! 

 

 

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!