fitness and nutrition, Uncategorized

KT’s Week 12: Weekends are Not for the Weak at Heart

This week I was going to talk about booty gains but decided to push that to another week because I just wasn’t feeling the post after I started it.

Why wasn’t I feeling it? Because I had a craptastic weekend. I had worked my ass off all week to hit my numbers and Friday night came. I was in a situation where there was no water available. Sounds so simple and I will learn to keep extra water in my car but yeah I was in an environment that didn’t have water and I was thirsty. Not a good position late in the day when you already planned your day of macros. Juice and soda doesn’t normally fit in my macros. Did I mention who doesn’t offer water at a concession stand? Fail #1.

Update: I had another busy weekend before I posted this blog and to let you know I learned but failed again! I packed my extra water this time when I hit the road and some good snacks and then left it in my car. I guess the take away is practice makes perfect. Two Fridays in a row I struggled with hydration on the move with last minute plans.

Move on to Saturday and the conflict of eating out and having to guess on some numbers at a restaurant. It’s just not the same as home and measurements. This can cause a ton of stress if you are really focused on working your plan. Yes I fall into this category! Missed opportunity #2. #lackofplanning

Update: spontaneous decisions get me all the time! Yup, I went to breakfast and planned and used a good portion of my macros but in a healthy way. Somebody picked up my table’s tab as a random act of kindness. Double yeah on the morning. Then I was off to adventure unexpectedly the rest of the day. Guess what? I left my water in my car again. #epicfailagain but I did have access to a convenience store so crisis was averted. Managed to eat some Chick-fil-a nuggets on the move for some protein and fat. But again, not the same as home. Big takeaway on this post is I still have a ton of work to do on the weekends so I don’t kill all my progress from the week.

Then, fast forward to Sunday and my kid makes breakfast for the family that included cinnamon buns, bacon, toast, eggs, all of which are high in fat. If I would choose one of these as a treat I could, but not all at once, in the same day, in the same meal. Ugh on so many emotions at one meal and how not to hurt anyone’s feelings. And, this type of eating can make you lazy the rest of the day! #realworldchallenges #foodprobs

Update: I am posting this now before I have to admit another failure, bump in the road, struggle or excuse.

As I sigh, this post is about how to eat or choose healthy when your environmental conditions may challenge you or throw you curve balls. This is life and it’s a delicate balance. If I was a weight lifting competitor in training would others understand my need to eat clean? Would my friends think I am less neurotic? I don’t have the answers but I will tell you it’s a struggle. Don’t offer me desserts. Don’t give me chocolate. Don’t tempt me. Support me.

For instance, if somebody offers you a gummy bear that can blow your carb numbers, just say no. If somebody offers you a cocktail, just say no. If you will feel guilty later, it is not a good choice. It’s more likely that you will have to decline a sweet of some kind because I can’t remember the last time somebody said “Hey Karen, do you want 4 ounces of chicken or shrimp?” It’s pretty random and funny when you think about it. Same goes for vegans. How many people don’t get that lifestyle? Ignorance is all around us.

Also, many will say let’s go to McDonald’s, grab a pizza, or grab a coffee or a sugar-infused drink vs. let’s go and drink green smoothies. Just learning to maneuver life’s challenges each day and each week is full of emotions and why many gain weight back after making progress. Hoping that I don’t fall into that same slump and why I have my goals set over time so that if I struggle at any one point I can readjust as needed to conquer my long term goals. Fab at 50 is the master plan and you all have a front row seat in my journey.

Every weekend is more challenging than the weekdays. More time on the go. More family or friend events. More socializing. Just more chances to make bad choices. During the week I am more routine and regimented, making macro mastering so much easier.

In the coming weeks I am rededicating myself to following my plan of nutrition while stepping up my fitness regimen to prepare for the approaching holidays and temptations because I know I am not perfect and will opt for that cheesecake at some point. Kickstarting a burner program post workout and stepping up my macro game is on my agenda. I added #saturdaysprints yesterday but only because the weather was cooperating.

I am also spending time thinking about Thanksgiving. Need to get my workout in that day and need to plan an activity after the food festivities. Thanksgiving is lots of food so it’s important to include healthy options. Time to get cracking on a healthy menu. I will also be focusing on some random acts of kindness around Thanksgiving. I hope this post inspires you to give your time or something to somebody in need.

In closing, when I started this fitness/nutrition blog series I committed to a weekly update, but then extended my nutrition coach time to 6 months instead of the original 12 weeks. I get bored easily so I probably won’t write each week moving forward but I will catch you up on my progress here and there over the next several weeks. Stay tuned on this topic but jump on over to some of the other areas the Chicks write about. You might find a nugget of information you like elsewhere on the blog site. And who knows? Maybe my hitting pause will motivate my co-author Beth to share some more of her amazing stories on here.

Chick 1 and Chick 2 are always cooking stuff up (aka working on writing). Just stay tuned for whatever strikes our fancy to write about as we prepare to release our next book.

Remember to have fun in your day. Smiles are contagious and good for the soul. I hope my silly pics along the way give you some giggles.

Happy holidays to all in advance and remember to plan and prepare for temptations. Can’t wait to see what 2019 brings me.  I may even have a goals blog for 2019, if I dare to be different. Maybe those abs I asked Santa for will let me start the year with a half of two pack, if that is even possible!

Uncategorized

Thanks, Mason Woodruff!

This post is an open thank you note…a tribute to Mason Woodruff of masonfit Mugs for Muscles / Stronger U Recipe Guru fame.  If you don’t know him and you are interested in fueling your body for performance or weight loss or just healthy deliciousness, you are in for a treat. As I’ve gone week after week through my first session of Stronger U, I’ve become more and more of a Mason Woodruff fan.

At first, even before I signed on to Stronger U, I would look at the recipes on the Stronger U Instagram feed and think they sounded soooooo strange.  Make your own chicken nuggets?  Protein boats?  Proats?  Pumpkin in chili?  Protein powder everywhere you turn, even in cupcakes?   What is all this stuff?  And who would want to make it, never mind eat it?

As I got further into understanding and counting macros (and forever chasing my daily protein goals), I decided to give some of the recipes try.  Now, 10 weeks in, Mason Woodruff is my go-to for macro-friendly recipes.  Since many in the Stronger U community are serving up Mason Woodruff recipes today for #SUFamilyDinner, I thought I’d highlight some of my favorites.

Entrees

First, Mike Nuggets.  An SU classic and staple in my lunches lately.  Simple.  I order the pretzel coating from amazon.  Huge protein boost.

My new favorite is his pepperoni chicken parmesan meatballs.  I have to be careful with these because I am losing carbs each week and these are super poppable.  I can quickly get out of control.  My solution right now is to make a batch of each on Sundays and have a couple of each kind at lunch each day.

The bacon cheeseburger brussels sprouts were tasty.  I love brussels and adore a burger.  But, for the most part I am meal prepping in advance and want something I can reheat throughout the week.  This didn’t hold up very well.  Best when fresh.

Soups

I pretty much love soup in the cold weather months.  Here are a couple I’ve tried so far:

Southwest Chicken Corn Chowder

I made this one in the crock pot.  My husband didn’t even notice the cauliflower and he really liked the soup (he refused to call it a chowder.  He’s a chef.)  It went quickly.

I liked Jalapeno Popper Bean Bacon soup. One of the things that amazed me was the use of fat free cream cheese.  The soup still tasted rich and creamy.  Has a few too many carbs for my numbers right now, but I’d make it again.

Treats

No Bake Fall Balls

Love the chocolate chips and the pumpkin, and they filled me up.  My daughters didn’t care for them.  They said they could taste the protein powder but I couldn’t.

Double Chocolate Pancake Poppers.

I brought these to the recent competition as a snack for the ladies and myself.  10 grams of protein with the help of protein powder and Kodiak Cakes pancake mix.  I liked them but wouldn’t eat them every day.  I did like how they didn’t weigh me down.  I was afraid they would be heavy.  I also need to budget more time to cool them off before dipping.

The Toughest (and maybe Tastiest) One So Far

Finally, a request from my friend KT, the Cheesy High Protein Taco Boats.  (Obviously I am not a food stylist but the taste is amazing.)

I had my eye on these for a while when she sent me the recipe.  It was the nudge I needed to try it.  One of my favorite things about Mason Woodruff’s recipes is the way he uses unexpected ingredients to make things luscious and satisfying.  Who would have thought to use fat free Greek yogurt and cheese powder to add just the right richness to  such a meaty filling?  Or Kodiak Cakes buttermilk pancake mix with (again) fat free Greek yogurt to make the boat?  It’s not really much to look at but with 50 – yes 50 (!?!?!) – grams of protein, this was great.  And, I didn’t get hungry for like 7 hours.  Amazing.  And tacos are my fave so….

What’s Next

I want to try the proats but at this point it works to keep my breakfast very simple.  High protein yogurt, berries, a sprinkle of protein cereal. Mornings are crazy with commuting and work.  But, maybe as a dessert treat.  Speaking of dessert, I also REALLY want to try the healthy banana cake.  Just looks dee-lish.  And then there are the healthy cheeseburger bites…And more. I also need a food processor and an air fryer! Thanks, Mason, and SU, for crave-able, makeable, macro-able meals!