Slacker! Sorry! ChaLEAN Week 3 Done! :)

OK, so It's Friday already, and I am now just getting to reviewing week 3! It's been crazy busy! I've been trying to keep up on every ones emails first. Then, my hubby is a state employee, so I spent all day Tuesday at a function with the state legislator's wives, and then spent time with my family, since my hubby was out of town. Then Wednesday, I had some errands to run around town to get ready for my fit club I am starting on Saturday. Plus, did some shopping for myself. :) Then my Hubby got home Thursday, so I was trying to catch up on house cleaning. So here it is Friday, and I'm behind, but it was an awesome week! :P

With the craziness, I missed a couple of my workouts, but made sure to be good on nutrition, and have maintained no prob, but still bummed I missed them. But it was all for very good reasons. On the super plus side, as of my Tuesday weigh-in and measurements, I am the smallest I have ever been!!!! Everything is tightening up nicely, and I'm even getting more and more definition of a 6 pack! It's more of a 2-4 pack right now, but I can feel and see it, and it is awesome!!! It's more motivating to keep going when you see results, so I'm back to the grind today. I even got new toys to play with - my Gold's Gym select dumbbells! They range all the way from 10lbs each, to 50lbs, and go in 2.5lb increments! Watch out ChaLEAN, here I come! Oh, and still loving the Brazil Butt Lift - I've lost .5-1" off my hips in just a week!

This all just goes to show that there is life after HCG, and you won't gain the weight back if you change your habits! If you choose to just focus on diet, continue with the daily weigh-ins, but if you are exercising, lifting weights and eating right, try and focus more on your body fat %. The scale can be deceiving when you are working hard. Remember, muscle weighs more than fat, and muscle BURNS fat. Fat is just along for the free ride! So if you are coming off of HCG, I HIGHLY recommend getting into a exercise routine, and push yourself! Set goals! Enjoy your new body! The human body wasn't meant to be idle! Get out and play, be active, move, have fun, run, hike, swim, bike, what ever it is that you enjoy, go for it! I know summer is almost here, and I have some big active plans! Softball, volleyball, a 3 day - 25 mile hiking trip/TREK, a couple of 5ks, and of course my Beachbody DVD's :) I love my new body! And if you love yours too, it will love you back for a long time!!! Keep up the good work everyone!!!

ChaLEAN Week 2, and HEALTHY, FUN SNACKS!

I survived another week of ChaLEAN, and I'm really starting to like it! It's getting easier, but I'm pushing harder, if that makes sense? I've bumped all my weights up, and I even grabbed some creatine from GNC to help with muscles recovery and strengthening. I potentially have a BIG project in the next couple of weeks that I want to look good for, so I've added in some pyramid squats, and dead lifts, and have started Brazilian Butt Lift - WOW, sooo glad I got that creatine - I have been sore! Feels really good though :) I did my measurements yesterday morning, and I have maintained perfectly between 152-154lbs, and 18-20% BF(the BIA can easily fluctuate due to hydration), and all of my inches have stayed the same! It takes a good 2 weeks for your body to adjust to something new (major DOMS factor), so now that I am through that, I'm hoping to start maximizing my results and hit the nutrition hard.

The Brazilian Butt Lift came with a 6 day "Super Model" nutrition guide, that I am going to try. It's low calorie, but since I am doing ChaLEAN as well, I will increase my serving sizes. I know nutrition can be a tricky thing, especially when there are so many different diets/theories/ideas out there, but it's a matter of finding balance, and something you can stick with. It's also important to be able to enjoy occasional treats/snacks - after all, food was meant to be enjoyed!

Here are a couple of my favorite snacks/treats, and other healthy ideas. Remember, carbs are great for your body - they are our #1 fuel source. It's bad/processed/refined carbs that are bad for our body. Check the label for whole wheat, whole grain, etc, and the higher the fiber the content, the better :)


BREAKFAST IDEAS:

Whole Wheat Banana Nut Pancakes:
2 cups whole wheat flour
2 teaspoons baking powder
1 teaspoon salt
2 eggs, well beaten
2 cups milk (use skim for less calories/fat)
2 tablespoons vegetable oil (****use flax seed instead of oil for the 'nut' part)
1-2 ripe/mashed bananas

Mix dry ingredients then add wet - mix till slightly lumpy. Makes about 16 medium sized cakes
NUTRITION: 1 cake = 65 calories, 2g fat, .5g saturated fat, 9.5g carbs, 1g sugar, 3.5g protein, 2g fiber.

I like to make mini ones and freeze them for my little one - just pop them in the toaster when ready to eat. Use fruit compote or preserves instead of syrup - less calories!

Another variation of Pancake are my current favorite - they are much quicker, and have more protein...

PROTEIN PANCAKE:


1c Oatmeal
1/2 c fat free cottage cheese
1/3-1/2c skim milk(depends on how thin/thick you like them)
1 whole egg (egg yolks are beneficial)
1/2tsp baking soda
2-3packets of truvia
Cinnamon to taste

Throw everything in blender, and blend till slightly lumpy - it may be easier to blend oatmeal first, then add the remaining ingredients. Pour on hot skillet - about 3-4inch circles - one batch makes 8 cakes. I like to add a TBSP of Adam's Peanut Butter on top of mine.
NUTRITION: 1 cake - 60 cal, 2g fat, 8g carbs, 1g fiber, 1g sugar, 4g protein!

EGG WHITE OMELET:

1 whole egg mixed with 3 egg whites, or liquid eggs

Saute with olive oil or spray pan with PAM:
1/2 red pepper
1/2 green pepper
1/2 yellow pepper
1/2 purple onion
1 small can of mushrooms, or fresh mushrooms
garlic salt/pepper to taste
cook until desired consistency. Set aside. I usually cook in bulk so that I can use this mixture with other meals.
Pour egg mixture into pan, and let cook until desired consistency, then add about 1/4c - 1/2c of pepper mixture(or as much as you want, since veggies are good for you :)

I pair it with a piece of Wheat and Fiber bread for my carb (or you can pair with protein pancakes!)
NUTRITION: 275 calories, 9g fat(good) 25g pro, 25g carb, 8g fiber, 7 g sugar


SNACKS:

BEAN SALSA

1 can of black beans
1 can corn
1 can black eyed peas
1 can diced tomatoes(or 3 fresh diced)
1 green pepper - diced
1/4 purple onion - diced
bottle of Italian dressing - I use light

Combine all ingredients. Mix in enough dressing to wet all ingredients. Use organic, or high fiber chips for dipping (I like Don Juilo brand - 5g fiber per 8 chips, or Wheat Thins - Fiber Selects - 5g fiber) Will keep in air tight container in fridge for up to a week!


DELI WRAPS:

Tortilla (whole wheat will always be healthier)
1 Tbsp Light Cream Cheese
2-4 slices of Deli meat (Turkey is my favorite)
lettuce
mustard

Spread cream cheese on tortilla, place meat, then other desired toppings, then roll up and cut into inch slices!

This can also be done with peanut butter (I like Adam's) and bananas - just spread the peanut butter, then place the banana and wrap it up and slice!

CREAM CHEESE APPLE DIP:

1 stick of cream cheese (light is better)
1 cup of brown sugar (or splenda, agavae, truvia - any sugar alternative would be ok, just might have to cut in 1/2)
Heath Toffee bits or raisins

Blend all together till creamy

Slice up Granny Smith apples to dip!

POPCORN:


Toss 2 TBSP (100 cal, 24g carb, 6g fiber, 4g protein) of popcorn kernels in a bowl or container with a few drops of olive oil, or spray with PAM. Toss till evenly coated, then pour into a brown paper bag. Fold and tape bag shut. Microwave for 1:30-2:00 minutes, or until there is a delay between popping. Open bag and sprinkle with any seasonings - I found the toppings in the picture for $2.00 at Walmart. Very low calorie, and great way to add flavor. I like Kettle corn, and there is only 1g sugar, for a 1/4 tsp. ***using olive oil will add fat, but both methods worked the same.


I got this one from a friend, and it's almost like a Pumpkin Pie Cake :)
PUMPKIN SPICE PROTEIN CAKE

Preheat oven to 350- grease a 8x8 or similar sized casserole sized dish with cooking spray or brush on olive oil

In a blender (or food processor) combine:
...
1 egg (or 1/4 c. of egg beaters)
1 c. cottage cheese
1 apple (cored and sliced...leave peel on)
1/2 c. of canned pumpkin
pumpkin pie spice seasoning to taste
1/4 c. of sugar free Torani caramel syrup (I didn't have this, so I used 2TBSP Agave, and that worked ok, or you can leave out)

Blend until smooth then add:

1 c. oats
1/2 c. nuts (optional)
1 tsp baking soda
sweetener to taste (I used 6 packets of truvia)

Blend again until smooth

Pour into a mixing bowl and add 4 scoops of protein powder (chocolate flavor works well but so does vanilla)

Mix until blended and pour into greased pan....bake 30+ min. depending on pan size until toothpick inserted in center comes out clean

ENJOY! :)

Where do I purchase HCG?

I've had many people email and ask me where I get my HCG from. A friend of mine that I work on the ambulance with successfully tried HCG last winter, and was so excited with his results, and wanted to share it with everyone, that he decided to start his own company. He did the research, and found a reliable FDA approved lab in Georgia. He has worked very closely with the lab in the formulations of his products, and carries them with pride. I have tried all of his products with success, and trust him, and refer all of my friends, family, and clients to him.

Local HCG is still a small company, with very personal service and customer support. They have a great FB page that I help out with under "Local HCG," that is HCG specific. Anyone is welcome to join and ask questions! You can also join my own personal training page, "Absolute Results Fitness Training," which is for any diet, health, and fitness questions. If you are interested in purchasing their product, you can link over to their page by clicking the HCG picture in the upper right hand corner. Where ever you purchase your product, look for at least a 6x, 15x, 30x, 60x, dilution and any glandular support. Don't hesitate to ask any questions - just do the research so you know what you are getting. Best wishes, and happy losing!

ChaLEAN WEEK 1 DONE

Week 1 of ChaLEAN is done! Woo hoo! It actually hasn't been too bad. At first it was kind of torture, because it is sloooow, heavy, quality lifts. There are 3 phases - Burn, Push, Lean. I'm currently in Burn, and it's all about muscle building, because muscle burns fat. Fat is just along for a free ride, so lets get rid of it! There are about 8-12 different lifts per day. Each lift, you only do 1 set of 12 reps, at a weight that is heavy enough to get you to fatigue by rep 10-12. The key is lifting very slow. If you have never really lifted weights before, and are looking to put on some lean, fat burning muscle, this is a good way to go. It will teach you how to lift properly! You can find more info on my Beachbody page - www.beachbodycoach.com/candiceekberg.

Since I am just 2 weeks off of HCG, I'm trying to stay away from the scale, and just letting my body do what it needs to do. But I know I am maintaining, and I am feeling great! And can I just say I LOVE Shakeology! I look forward to it every day. It's so simple, but good for you. :) I'm trying to be better on my nutrition, because that is my biggest weakness, and so far so good. I'm not following ChaLEANs nutrition plan yet, because it is a little fancier that I have time for, but I do plan on focusing in on it in the next week or so. Right now, I've been trying to go for healthy and convenient. I'm hoping to make my next blog post on some of my favorites, like protein pancakes, protein pumpkin spice cake, bean salsa, etc. :) Abs are made in the kitchen, so I definitely need to make this a priority. I am keeping track of my calories every day and am consuming between 1500-1700, and trying to burn at least 400-600 in my workouts. So far so good! I took some "before" pics, and will hopefully get them posted this week.