Fitness & Fat Loss, Essential Tips

Wow...so the last several months of life have been trying, chaotic, and stressful. I wasn't focused on the things that make my body healthy and strong-like training and nutrition. I LOVE these things and feel best when I fuel my body well and push myself or try new things.

I am happy to say that I have been back on track the last couple weeks and I FEEL AMAZING> it's funny how much it all impacts my daily being and how I feel.

Since my "return" to a training plan and eating clean, I have dropped 9.4 lbs of body fat. All from working hard each session, a balance of cardio and weight training AND keeping the eats clean. I am also tracking what I am putting into my body. 
YES...and the abs are returning. Hello my little friends...

I have started training for the 2015 Challenge Triathlon season AND as well as the Maine Coast Marathon 39.3 Mile Challenge (half marathon on Saturday, marathon on Sunday). If you want to join us for the Maine Coast Marathon (half, full, relay, challenge...use DISCOUNT CODE JenSmall and save some $$ off your race registration).

The biggest factors in my nutrition is:
A) meal prep and planning 
B) clean supplements.

Meal Prep and Meal Planning 

If you are looking to lose weight OR your are a time crunched athlete looking to optimize your performance, knowing what you are eating is KEY! When you "wing it" meal to meal with out a plan or an idea of what you are going to put into your body, that is when the pitfalls of unhealthy choices becomes a hazard.

Go into your week with a plan of what you will eat and invest some time into yourself to do a little preparation. Today (Sunday) is that day for me.

I baked a whole hormone-free chicken and then separated all the meat, cooking down the bones for stock. Hard boiled eggs are cooked & peeled, ready to grab & go from the fridge. Veggies are ready for salads, snacks and meals. I just LOVE Olivia's Organics baby lettuces and baby spinach. Easy peasy...

From the stock, I will make THIS soup via Cooking Classy :

Chicken Avocado Lime Soup

Prep Time: 15 minutes

Cook Time: 20 minutes

Yield: About 6 servings

Ingredients

• 1 1/2 lbs boneless skinless chicken breasts*
• 1 Tbsp olive oil
• 1 cup chopped green onions (including whites, mince the whites)
• 2 jalapeños, seeded and minced (leave seeds if you want soup spicy, omit if you don't like heat)
• 2 cloves garlic, minced
• 4 (14.5 oz) cans low-sodium chicken broth
• 2 Roma tomatoes, seeded and diced
• 1/2 tsp ground cumin
• Salt and freshly ground black pepper
• 1/3 cup chopped cilantro
• 3 Tbsp fresh lime juice
• 3 medium avocados, peeled, cored and diced
• Tortilla chips, monterrey jack cheese, sour cream for serving (optional)

Add Swanson® Flavor Boost® For More Flavor

Directions

• In a large pot heat 1 Tbsp olive oil over medium heat. Once hot, add green onions and jalapenos and saute until tender, about 2 minutes, adding garlic during last 30 seconds of sauteing. Add chicken broth, tomatoes, cumin, season with salt and pepper to taste and add chicken breasts. Bring mixture to a boil over medium-high heat. Then reduce heat to medium, cover with lid and allow to cook, stirring occasionally, until chicken has cooked through 10 - 15 minutes (cook time will vary based on thickness of chicken breasts). Reduce burner to warm heat, remove chicken from pan and let rest on a cutting board 5 minutes, then shred chicken and return to soup. Stir in cilantro and lime juice. Add avocados to soup just before serving (if you don't plan on serving the soup right away, I would recommend adding the avocados to each bowl individually, about 1/2 an avocado per serving). Serve with tortilla chips, cheese and sour cream if desired.
• *For thicker chicken breasts, cut breasts in half through the length (thickness) of the breasts, they will cook faster and more evenly.

Clean Supplements

Let's face it. Im busy. You're busy. When I am burning 2-3k cals a day on a long training session, refueling is definitely important. How much is just as important as when when it comes to food. I keep it as clean as I can (veggies, fruits, lean proteins, complex carbs) but when you are eating 5-6 meals per day, that can be a challenge. 

For the last year I have been using the cleanest supplements I can find and my body definitely knows the difference. My energy is always SO high when I am fueling well and recovering properly. 

My favorite post workout shake not only delivers 36 grams of organic undenatured whey, but I am also getting balanced macros and replenishing my body so I can go and smash it again the next day. 

So what does a typical day look like for me?? Here is Sunday's food.

Woke up at 3:30am, first thing is stumble to the kitchen and get my liquids in me! I had my ionix, (first thing! on an empty tummy) and a cup of Morning Thunder tea> I will also drink 16 oz of water. 

Pre-workout: 1 scoop IsaLean PRO(vanilla), 1 Scoop IsaGreens and 1 scoop Replenish (orange) mixed with water. I also had 20 oz of water. I took my daily vits and my Powerbar Beta Alanine.

Off to the gym to run. It was snowing again so I opted for the treadmill. Today's run was 12 miles and then I did a quick/easy 30 mins
My fuel while running was 20 oz of water, 20 oz of Powerbar Perform in Lemon/Lime, 1 Powerbar fruit blend (which I did not consume, did not need it felt really good) and 1/2 an e+shot. 

Post-workout (meal #1): 1 IsaLean PRO shake (vanilla) with 1 TB coconut oil, 1 TB chia seeds, 1 frozen banana, 1/2 cup frozen strawberries. 

Meal #2: 6 oz chicken breast with chili/lime hot sauce, celery and a giant scoop of 12 spice hummus. 

Meal #3: 4 Triscuits (Garden Herb), cucumber slices with 1/3 cup of salsa. So not totally clean here but I wanted a couple crackers with my salsa.

Meal #4: a bowl homemade soup (see above) with MORE salsa on top!

Meal #5: a big salad with mixed greens, chicken, green chilis and salsa, avocado

I was totally craving salsa all day!! I got this super awesome spicy cilantro salsa which was fantastic...I even added a bunch to my soup. 

My macros for the day:
Carbs 97g
Protein 194
Fat 29g
Sugars 28g

Shimmer Suit Snow Angels & Soups!

More snow in Maine today, expecting another foot or so. The entire area has cancelled school and the Y even closed so no work for me today...it's a SNOWDAY!

Yesterday, I took advantage of the sunny weather to play outside...

After a treadmill session of 8.5 miles, it was time to suit up and hit the pool BUT there would be one quick pit stop before swimming.

INTO THE SNOW!!

Have you seen this contest on the Challenge Family page??


Of course, I had to join in on the fun!!

a post snow angel celebration and sprint out of the snow...here's the video of the whole thing.

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So on snow days I cannot think of anything I like more than soups & stews! They are easy, economical. I wanted to share my very favorite veggie based soup/stew that is a staple in my home. Even lola loves it!!

I stumbled on this on The Gracious Pantry last year and it's in rotation since...click the link and it will take you right to the recipe!!





want to up the protein content, add some chicken breast! So easy and versatile.

Just a hint, I don't add spinach to the stew, I just put a big handful of baby spinach in the bottom of a big soup bowl and top with the hot stew. The spinach wilts and it does not get bitter in the left overs.

I love a squeeze of lemon, a dash of hot sauce and a little bit of cilantro on top. MMM

Maine Blueberry Cobbler Smoothie

I supplement with protein shakes frequently, most days daily-they are easy, tasty and deliver the macros I need without a lot of planning and cooking. Im busy, I like being able to put quality, organic protein into my body that has no garbage or fake stuff. Plus, they are economical. 

I personally use Isagenix IsaLean PRO, but you can use whatever protein powder you like. The Greens listed is also an supplement that I use daily (hello 9 servings of GREENS in one scoop...amazing!). I have tried other green supplements and honestly, hated the taste. The taste of these greens is very mild and mixes well with any flavor shake or smoothie, also mixes well with water just to drink. No strong "green" taste like I've had with other brands.

I am totally digging good fats lately and my 2 favs are avocados and coconut oils. 

I love creating new recipes and ways to enjoy shakes and smoothies. This is one I threw together today and it was a BIG thumbs up!! So I wanted to share...

Wild Maine Blueberry Cobbler Smoothie

10 oz water

6 ice cubes

1/2 a frozen banana, cut into chunks

1/2 cup frozen Wild Maine Blueberries*

1 TBSP Organic Coconut Oil

1 package Isagenix Isalean PRO Vanilla

(or a serving of your favorite Vanilla protein powder)

1 scoop Greens (optional)

Just a dash of quality cinnamon

A splash of Simply Organic Almond Extract

(no exact measurements on these last 2, sorry...it was literally a dash and splash)

Put into a blender and GO!!

I have tons of frozen blueberries from the summer, both WILD and conventional high bush berries...this just happens to be what I grabbed today. So why WILD blueberries?  

*Wild Maine Blueberries vs. Conventional Blueberries

wild Maine blueberries on the Left, conventional high bush on the right 

Learn more about wild blueberries here: http://www.wildblueberries.com/the-better-blueberry/faq/

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What's your favorite smoothie or shake recipe? 

What's your favorite blueberry recipe?

WIAW: Keepin It Clean!

I kept things mostly clean while in Jersey with the exception of some decadent desserts (can you say ricotta cheesecake from Al Di La? mmmm)

ricotta cheesecake from Friday night

I did have an absolutely delish salmon putanesca with squid ink pasta. 

so so good!!

Simple, easy foods are a part of my every day life.
Like this easy dinner...

grilled chicken

brown rice "cous cous" with broccoli and shredded carrot

steamed asparagus (a favorite!) 

Spring time is here and that means my garden will soon be in the ground. 

Spring showers are perfect for running...after this long winter, I won't complain!

 My new favorite snack is strawberries with walnuts. A wonderful combo!!

Today I am detoxing my body and feel amazing...lots of fluids and good nutrition.
Good things...

What are YOU loving right now?
What is YOUR favorite snack? 

Which Whey?

My whey or the highway...

Ha! love it. I am actually reposting this blog from one of my athletes who is also a former scientist. I love that she digs into the science behind nutrition and training. We can have totally geeky convos about all kinds of stuff! Anyway, when it comes to protein supplements, not all are created the same.

Do you know what is in YOUR protein powder? 
Heavy metals? Hormones? Stimulants?

I love that MY whey is organic, from grazing grass fed happy cows that are not pumped up with hormones and antibiotics. My protein powder is safe for children, pregnant and nursing Mom's and provides a full range of amino acids and nutrients. 

Enjoy!:

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In keeping with my new Friday theme of “Food Fact Friday”, I’m taking a look at Whey protein powders.

I was introduced to protein powder about 5 years, when I started working with a trainer at the gym.   She recommended a protein powder, that was awesome!!  Loved it!  But as time went on, I started to learn about protein powders and what was in them.

And I started to learn what I DIDN’T want in my body.   As part of my “building a bada$$ triathlete” this year, I kicked up my nutrition plan.  Switched over to organic meat, (I already was eating fish 1-2x’s/week) and upped my veggies.   And my nutritional plan has a new protein powder.   And I kept hearing how this one was so much better, from athletes, I respect, who were feeling a difference in their performance.

Being the researcher that I am, I took a very close look at not only the ingredients but WHERE they were coming from.

All whey comes from milk.   NOW, I’m one of those folks  who firmly believes that if we ingest things, like whey, that come from an animal, then what condition that animal is raised and handled, affects that food.   Instead of me getting on my soap box and talking about how those factors affect our food, here is a GREAT article that explains it in detail.

Grass fed vs grain fed <<<-----seriously b="" read="" this="">

I LOVE the paragraph that says “It’s not only important what we eat. It also matters what the foods that we eat, ate.”

And that is the take home message for me.   The protein source for my nutrition plan is from grass fed, free roaming cows.  Whey protein from grass-fed cows deliver more amino acids and nutrients, is made with the finest non-denatured,  cold processed whey protein concentrate from grass-fed cows that are not hormone treated.

So, I’m taking in a protein powder that my body loves!!!   And did you know????

• The more natural your food, the more lean muscle and the less body-fat you’ll probably have (this is because natural foods are assimilated better into the body)

• Toxins that you ingest can impair the fat burning and muscle building processes

My objective, in using protein powder, is to gain more lean muscle and drop the body fat.  And by using a protein drink that does that AND has no “add-ins” (like hormones that the cow was given), I feel I am cleaning out my body a bit more.   We are subjected to taking in toxins we don’t want (pollution, pesticides, etc) and if I can take control of some of that, I know my health will benefit.

I LOVE my new nutrition plan!!!

The Challenge: Continued

So several weeks ago, I started a post about a nutritional challenge. You can catch up here...

so I was heading into my day--a nutritional cleanse day and I was a little leery. I actually would say my attitude sucked going into this...I hear the word cleanse and think "GI Cleanse" but this is a detox cleanse--using natural fruit juices and herbs to help to rid the body of toxins and supplementing your day with little snacks. A break to the GI system and a way to flush the body of toxins that build up in our bodies.

Nutritional Cleansing increases the health benefits you’ll receive from the ancient health practice of cleansing. The herbs, vitamins and minerals that aid cleansing do two things:

• Accelerate the removal of impurities from the body.
• Nourish the body with vital nutrients to rapidly revive health.

A cleansed and revitalized body is stronger, resists illness better, is more efficient and performs at a higher level than one that is filled with impurities. Many people notice an ability to reach and maintain their ideal weight.

I was expecting to hate it and call it stupid. I am the biggest skeptic out there. It took me a year to even try this. 

But I was feeling energized and CLEAR. I tried a one day cleanse and I could not believe how great I felt! even dare say better than I had in a long time.

I continued the nutritional plan as written and not diverting from it for a second. After a few days, it was insane how GREAT I felt. And alert. I did not miss coffee and I any sort of craving for "junk" was deeply diminished. In week one I dropped 8lbs and my lean tummy was returning.

I continued on with week two in the same way. Super clean nutrition, eating every couple of hours and using only clean nutritional supplements (vitamins, a super clean protein shake twice per day), implementing the nutritional cleanse to release toxins and lots of water.

These are just random pics of some of my meals

At the end of the two week trial period I dropped 14lbs and nearly 2 inches from my waist. From that loss, my body fat dropped 4.7%.

I was sold. There would be NO GOING back to the way I was eating before.

getting leaner every week
no, I did not make my bed 

I consulted a nutritionist regarding this plan and the needs for endurance athletes; she helped me to map out a plan specifically for me (as well as a structure for endurance athletes) and how this is going to play into my life once I up my training and hit some bigger cycles. I was psyched to have her look over the plan and give it a big thumbs up and talk to me more a bit about how the whole system played a role in recovery, refueling and keeping that muscle mass.

BUT--The biggest reasons I am sticking to this plan?

ENERGY-my energy is through the roof! no more stimulants like coffee are even needed. I feel amazing. Never have I felt this energized and focused. 

RECOVERY-my body recovers quicker workout to workout.

STRENGTH-I am preserving LEAN MUSCLE MASS and dropping body fat (measurements and body fat measurements confirm this)

TIME-It made my day easy and simplified my daily nutrition. I have super easy grab/go options and I am getting in MORE nutrient dense meals into my day without spending more time prepping them. 

-It falls in line with every single EAT CLEAN principle I have been behind since I started my own 120lbs of weight loss 5 years ago. Ethically, it agrees with all the fundamentals I have been held onto from the start!

I cannot wait to tackle 2014 leaner & meaner than ever!! 

The Challenge

Last week I started a little challenge with a friend (as you will read from the copy of my journal entry below) that has actually started a pretty big ripple effect.

Post Cedar Point, I took some time off from training--and eating as clean as I normally do--and I put on some weight. I got softer. I lost endurance. I think I also lost some of my Mojo. I am a fitness professional and teach anywhere from 10-12 classes per week and on top of training clients, coaching athletes and everything else, I felt like MY training and nutrition took a back seat for a while.

I have been so undecided on what to race this year, going 140.6 or focus on some speed at shorter distances and really nail the half distance. Of course tackle Quassy...again.

This challenge has giving me new motivation, new direction and new goals. now, to let the story unfold.

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1/12/14 Sunday Night, 6pm

I am undertaking a challenge, a test...an experiment if you will. Starting tomorrow.

You see, this experiment actually goes back many, many months-nearly a year. All kinds of people in my area starting using this “nutritional system” and it caused quite a stir at the fitness facility where I work. A couple trainers--including myself--were taken aback by this program and the “cleanse” that was part of the plan.

I am a firm believer in eating clean foods and I have NEVER been a supporter of cleanses, fasting or meal replacements. When I hear the word cleanse, I am automatically brought to the thought of some sort of GI cleanse. Eew!  Plus, I was sick of people asking me about this plan or that plan. My answer is simple. Just eat real food. Don’t starve yourself. Drink water. Exercise. Find something that works for your LIFESTYLE...not just a few weeks or months.

That is the miracle diet. That is the solution. End of story.

I got into a friendly debate with a friend regarding this program and she asked me to keep an open mind. She was having great success with weight loss, her energy was amazing and she was very happy...then she asked me to look at some of the supplements they offered. She asked if I had even looked at the ingredients before condemning the line. I admitted my ignorance to the specifics of the plan or the products. And, yes, I supplement my own diet with protein bars and protein powders. So I did look and the ingredients were very clean. No chemicals. Quality proteins and no fake sugars. I even tried one of the bars and it was delish!!

I was still not on board with this whole “cleanse” idea (liquids only for a day, vitamin supplements) and the friend and I continued to agree to disagree and left it at that. She left the door open if I had questions or wanted to try anything.

It’s now been a year since this program hit my local area and gym --the friend is still going strong with her program and has had great results. She feels good and she is always positive, full of energy. She is passionate about her message of being non-toxic and clean. I have since had several other athlete friends get on board with this nutritional program and I am still sitting firmly where I did a year ago.

I support my friend in her choice because I do believe that there is more than one way to achieve your goals. This is working for her and for that, I am happy.

So she is so sure that I will feel good trying this program, that she presented me with a challenge. TRY IT.

We have gone back and forth for weeks now and I finally decided to give it a try. I am just about to head into my training for the 2014 season and this is a time where I can play with my nutrition without killing my workouts.

I am going into this experiment with an open mind and will follow the plan exactly as written.
I have even agreed to give up caffeine (oh no!!). I spent this past week tapering off of my typical Starbucks rotation (2 cups at home in the morning and a refill of my Starbucks travel mug mid-morning). I will stick to 100% clean eating and will supplement with their protein powder and bars. The plan calls for 6 meals per day so I am certainly down with that. I already eat well but this will just tighten things up.  I will even try a cleanse day on my rest day.

I will weight myself tomorrow, take my measurements and take my BF% just to see if there is any impact there. I have put on some weight post Cedar Point so that would be a welcomed side effect.  I plan on journaling daily about the experience and we will see how I feel in two weeks time.

Bring on Day One!

1/13/14 Monday Morning, 8am

I survived the morning with no Starbucks. I instead had the ionic drink, 20 oz of water and then a cup of green tea with lemon & ginger. It was a rough morning to start my break from coffee since it was a very rough night of sleep.

My breakfast was a vanilla shake with frozen berries-shake was tasty. Not far different from my vega powder in taste and consistency. I taught my classes (5am bootcamp and 6am cycyling) and felt just fine--normal ME energy wise. My legs were sore on the bike but that is just from the weekend of training. :)

I spent some times between classes looking up info on the plan with endurance athletes. My personal refueling regime DOES include protein and I supplement with protein regularly. I also add fruit for carbs (bananas and honey being a favorite) as well as berries and spinach for it’s nutritive qualities.

Endurance Athletes (Swimmer, Runner, Cyclist, etc.)

The goals of endurance athletes are different than that of bodybuilders or high-intensity athletes. Cyclists and marathon runners, for example, expect to improve performance by increasing stamina. Traditionally, endurance athletes have not placed the same degree of emphasis on protein intake and timing as other types of athletes, because of their concern that too much muscle will be gained causing them to be heavier and less efficient at their sport. Unfortunately, this view has been harmful to endurance athletes of the past because protein does so much more than just stimulate muscle growth. Repetitive movements and long strenuous training sessions are hard on the bodies of endurance athletes. By ingesting optimal amounts of protein and strategically using the concept of protein timing to enhance performance, endurance athletes can benefit from faster and more efficient repair of muscles allowing them to have more frequent and higher quality training sessions.

Unlike bodybuilders and high intensity athletes, endurance athletes rely on carbohydrate timing as a strategy for delaying fatigue and improving performance. Endurance athletes use both carbohydrate and fat to fuel their activity, but since they are often moving for hours at a time without a break, their glycogen stores will eventually become depleted.

To increase the amount of glycogen stored in their muscle, endurance athletes often do something called “carbohydrate loading.” Carbohydrate loading involves trying to maximize glycogen stores by eating a large amount of carbohydrate in the days leading up to an endurance race, and by also taking advantage of the 30 minute-post workout window to rebuild lost glycogen.

Another advantage of consuming carbohydrate during and after training is that the stress hormone cortisol will be reduced, which helps prevent excessive suppression of the immune system that can occur as a result of prolonged and strenuous exercise (4,5). IsaLean Shake makes for a great meal replacement for endurance athletes. But instead of the two scoops as typically recommended, endurance athletes should use three scoops for about 36 grams of protein and 36 grams of carbohydrate. In addition, they should supplement with antioxidants to manage oxidative stress and support the immune system.

I also looked at the “Athlete” meal plan and it’s very easy to adjust your caloric intake and macros around a training schedule up to IM distance training.

My first day following the plan I felt great--even amounts of energy, I was not hungry since I was fueling my body every 2-3 hours and keeping my food clean. I drank lots of water.

Day One was a success! I taught 4 classes and participated in all of them. Two of them were cycling and I had lots of miles put down. I also got in some lifting and core work.

...and I did not miss Starbucks.

1/14/14 Tuesday Night, 7pm

I am feeling really, really good! I missed how I can really FEEL it when I keep my eating super clean. No sugar, no caffeine, lots of rest and tons of veggies! This is totally an eating regmine I can stick with and the lemon bars are TO DIE FOR delish!!

1/15/14 Wednesday, 5am

Today I try the cleanse day….let’s see how this goes. This has been the thing that kept me from considering this program for so long…I will report back in full detail!