Why We Track

Looking back through old posts this morning and saw something that caught my eye. In August I was down to 34" waist, but still at 167. My waist is back up again to 36" (dang it). But this made me curious, what on earth was I doing in August that was working so well? I went back on to MyFitnessPal (thank goodness for tracking) and I went through July and August looking at food and exercise. I was eating between 1800-2300 calories on any given day, and I was maybe working out 30 -40 minutes a day max. Now it was summer and I think there were many walks and hikes that I didn't log during that time so I am unsure if this is completely accurate. But assuming I did track everything since I am kind of a tracking freak, it looks like the key component was carbs. I netted around 160-200 grams of carbs a day but none of that came from white flour, white rice, or any refined carbs.

I literally ate fruit, veggies, and meat 95% of the time. There was no brown rice, no quinoa, bread, nothing like that. The most carb filled item I ate was sweet potatoes. I had just started the 21 day fix program so I was using this workouts, combined with occasional hiking and evening walks with the kids. But that's it.

So three things I guess- one eat only healthy carbs, mostly from fruit and veggies, with the occasional brown rice, quinoa, or oats. Two, 21 Day Fix works, and three, TRACK YOUR PROGRESS.

I have been tracking for almost two years. Yes it can be exhausting, but it is so important! Not only does it keep you accountable, it helps you to clearly see what is working and what is not, and that information is priceless.

Whole Wheat Protein Waffles

It is a challenge in my house to get my daughter to eat healthy food. Breakfast is the worst. She has recently been eating whole wheat Ego's with peanut butter, which is better than frosted flakes in my opinion, but still not the nutrition she really needs. So I researched a way to make protein waffles. I headed to Whole Foods and picked up some organic protein powder.

Because this is something I am feeding to my kids I was very careful to buy an organic protein power and not your basic muscle powder form the supplement store. *Please do your own research on what is safe and recommended for children. What I am ok feeding my children, may not be what you are ok feeding yours, and I am NOT and expert on nutrition.* 

I looked up a good recipe online and found this one from Blissfully Domestic  

My husband and I tried them out this morning, delicious! 272 calories per waffle (makes 4 large Belgian style waffles) with 19 grams of protein per waffle. I didn't separate the eggs like she said I just mixed them in whole. I also used almond milk instead of skim because that's all we had in the house. They were delicious and filling! Best part? I can make more and freeze them and have them ready to go every morning. 

Workout Ideas

I have completely stopped running, I think I will pick it up again as fall approaches and the weather cools down. I love being outside in the  fall air. But for now I am still in the gym. I have been making myself cheat sheets for 21 day fix workouts but I am ready for a new challenege. Here are two workouts I hope to try this week.

Dirty 30 Cheat Sheet

Today's gym cheat sheet... Dirty 30 workout from the 21 Day Fix

Warm Up: 2 times through
Run in place 1 minute
Jumping jacks 1 minute
Windmills 30 seconds forward 30 seconds backwards
Side stretch 30 seconds right 30 seconds left
Toe touches 1 minute alternating sides


Workout:  Each set is done two times, 1 minute per workout. 15 second rest between sets.

Set 1
Side Lunge with weights
Renegade Row (weights in hand in plank position, raise and lower the weight alternating sides)

Set 2
Sumo Row
Chest Fly Raise

Set 3 
Squat Lat Raise
Tricep Kick Back

Set 4 
Side bend with weights
Side Plank Raise ( Get in a side plank and lift and lower your leg 30 seconds right then turn over 30 seconds left)

Morning Smoothie

Smoothies and Cardio

I am falling in love with smoothies. This morning I had a peach, strawberry one. It made way more smoothie than I anticipated so I shared with my husband, which meant less nutrients for me... I need to switch up some portions next time so I can add more protien. Here  is what my smoothie contained

These amounts were doubled in the entire smoothie, I only listed my half. This is such a yummy easy way to get your fruits, veggies, and protein in.

Todays workout will be 21 Day Fix Cardio at the gym. I actually quickly scrolled through the video to write down the work out because I could not find it anywhere online which is super irritating so I am going to list it here for you if you are like me and can't be home to do a workout video, or you simply don't own the 21 day Fix and would like to really challenge yourself ftoday. It kicks your ass.

All workouts begin with the same warm up:

1 minute run in place
1 minute jumping jacks
30 second pinwheels forward
30 second pinwheels backwards
1 minute toe touches
30 second side reach right
30 second side reach right

Repeat this warm up section 2 times.

Workout:
Do each workout for 1 minute the entire workout should take 25 minutes.

Round 1
Cross Jacks
High Knees
Cross Jacks
High Knees

Round 2
Skater Jumps
Mountain Climbers
Skater Jumps
Mountain Climbers

Round 3
Reverse Lunge
Burpee
Reverse Lunge
Burpee

Round 4 
Lateral Squat Walk
Oblique Knees
Lateral Squat Walk
Oblique Knees

Bonus Round
Down Ups (Plank)

Salad, your new best friend

My favorite salads

Berry Bacon Goat Cheese

2-4 slices of bacon
1-2 cups of mixed greens
1/4 cup of goat cheese
1/4 cup strawberries
1/4 cup blueberries
2 TBS sliced almonds
2 TBS light raspberry vinaigrette

Shrimp Avocado no salad Salad

1/2 cup salad shrimp

1/3 cup chopped orange bell pepper

1/3 cup cucumber diced

1/3 cup sliced baby tomatoes

1/4 cup avocado

2 TBS light Italian dressing

Beef Brisket Chipotle Salad

1/2 cup beef brisket

1-2 cups spinach

1/3 cup sliced mushrooms

1/3 cup baby tomatoes

2 TBS Chipotle Ranch dressing