The Fit You

Love Your Body. Love Your Life

Tag: healthy

Fast Fat Loss that’s Actually Sustainable

This is a great video.  Love how in-depth this girl goes detailing the kinds of changes she had to make and sustain.  Of course her trainer is the star of the show, all his work and science behind it is what gave her the results she wanted.  (Side note: not a fan of her piercings and shaved hair, just her enthusiasm and success).

I’ve been wanting to write more here at this site 🙂 but with working out almost daily, homeschooling an 8 and 4 year old and taking care of my 20 month old… lol… writing just is. not. happening. anymore. 😀 !!!!

But all that said, the working out and eating in a particular way has paid off.  I’ve lost 30 pounds in two and 1/2 months :O !  I know this sounds like a lot or like I probably looked dramatically different, but with how tall I am, I didn’t look overweight, the gravatar picture I have up right now with my husband is me with this weight on (taken in January).  You can see some fat probably in my face, but for the most part it’s been hard for friends and family to even tell the difference.  But I did go from 152 pounds to 122, and still counting, and this is fat coming off.  To me, it personally feels dramatic.  I’ve been trying to get back into the low 120’s since 2015.  And even though I DID lose all the baby weight with each baby 🙂 , that didn’t account for how I was a tad overweight (10 pounds) with our middle child, and then I was 15 pounds overweight with our third.  So together that was 25 pounds to lose even WITH losing the baby weights each time 🙂 .

Mostly over these couple of months of experimenting with what was working and what wasn’t, I’ve figured out that my body needs more cardio (slow thyroid issues!!). Apparently 30 minutes doesn’t work the same as an hour does for women with thyroid problems, in fact, one credible source I read said a woman’s body doesn’t even start burning calories until about 30 minutes into cardio if she has thyroid problems!  This explains how it was so. hard. to lose weight before when I was only doing 30 minute cardio sessions.  At first I really balked at the idea of doing an hour cardio, but once I gave in and started trying it, the weight melted off at 2-4 pounds a week!  So if you’re wondering about your thyroid, you may want to try the dreaded hour of cardio.

Things in the video that I’ve been implementing as well:

  • Cutting out refined carbs for the most part (sticking to complex)
  • NO SUGAR… at all
  • Keeping my fat intake to about 30 grams a day
  • Taking BCAAs
  • Lifting weights to build muscle and burn fat
  • Cardio
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Try, Fail, Try Again – Don’t Give Up at Weightloss

If you’re trying to get fit and lose weight, it can be SO extremely depressing and difficult.  As someone whose body clings to fat as though I’m in a concentration camp (or will be lol), I feel like I can understand the frustration that comes with seeing slower results than people with faster metabolisms.

Fitness, or losing fat and gaining muscle, always depends largely on your diet – not BEING on a certain kind of new, flashy, popular diet, but literally the things you’re eating day in and day out.  The reason why I post so much of our food preps and recipe ideas I’ve created over the years, is because fitness truly is about 80% what you eat, and 20% exercise.

We go to a gym almost daily during the week to lift and do some cardio (sometimes), and there are all types of fit people we see.  Unfortunately, there are also a couple of women we see and have seen since 2015, who have actually gained weight over the 3 years we’ve been there.  While it could be a combination of things (not working out hard or long enough – smart exercise in other words, or bad eating habits or even hormones out of whack, as in hypothyroidism), you always have to look at your diet if this is happening to you.  Even hormonal problems with weight can usually be controlled when you stick to a very strict and proper diet that is tailored to only YOUR specific biological needs.  Sometimes it takes just a visit to the doctor to get tested, but there is usually a solution out there somewhere.

The most important thing though that trainers don’t usually say, probably because they figure you’ll find this to be common sense, is to just simply not give up!

I’m serious!  All of the women that I know who have lost lots and lots of weight through the fitness groups I’m active in, the ones who have been the most successful were the ones who just NEVER GAVE UP.

You will fail!  Fitness, for women whose bodies biologically hold on to fat, is VERY hard.  Even for models who are “naturally thin,” if they stop their very strict eating habits and rigorous exercise routines, they gain weight fairly fast, too.

Everyone fails at times.  Even the most successful, beautiful women I’ve talked to personally who have done bikini competitions (and placed!!!!), even THEY feel like a failure at times in their own personal journeys.  There are ups and downs in life, there are periods of time where you won’t be able to stick to something that works because a major life event happened that you weren’t prepared for (child death, parental death… anything!).  I’ve seen things like this happen, and I’ve seen the women who get back up and keep on going eventually find success.

You’re going to backslide at some point.  It’s just the honest truth.  You need to accept that it will happen so that when it happens, you aren’t mentally derailed and depressed about it.  There was once a woman in a church group I was in who got fairly angry at me when I tried to tell her this and warn her about not expecting success right away.  Her retort was that she was completely backed up with Scriptures and the Holy Spirit and that it was for sure going to work this time.  Even years later when I saw her again, she was still overweight.  But that kind of mentality she insisted upon is a recipe for disaster!  Again, it’s better to humble yourself, realize that you’re only human, and maybe a woman with a propensity to hold onto fat like you’re a dying person lol, and roll with the ups and downs.

What truly matters is persistence and the resolve that you’re not going to let failure make you stop.

I’ve talked to a few trainers now 🙂 they are the most awesome people in  my mind ❤  So encouraging, optimistic and sweet!  But I don’t think they tell people this when they first start out on a journey to try to be fit or lose weight.

You have to be really patient and kind to yourself.  I’ve known quite a few women who came to their journey through hating their bodies as they were – seeing a photo on facebook where it suddenly hits them how far they’ve let themselves go is a big one.  And maybe that is enough motivation to get them through to the end.

But I’ve also seen that it’s good to look at this journey as loving yourself and finally taking care of your body the way you should have been.  Self-hatred may not be the best way longterm, as I know it drives other eating disorders like anorexia as well as over-eating.  Changing the way you think about your body can be so empowering in getting in shape.

And truly loving yourself and valuing yourself shows up by taking care of the only body you have.  If you’re Christian, there’s even a deeper spiritual element to why you need to take good care of your body:

“Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own;”

1 Corinthians 6:19

So keep going.  No matter where you are in your journey… if you have over 100 pounds to lose, or just 10, DO NOT GIVE UP.

Stephanie

Decadent Coconut Flour Muffins!

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Oh man, these are SO good!  I’ve been playing around with attempting to bake with coconut flour for a few weeks now, and it’s been quite an adventure with my kids as the taste testers 😀  But… I think I have finally found some recipes for muffins that have us eating them nearly everyday for snacks or breakfast foods.

And the best part???  They are actually pretty good for you!!  They have way less sugar, zero gluten, and are packed full of eggs and protein since coconut flour requires a lot more egg in order to bind like gluten does.

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The FIRST thing that is really important when baking with coconut flour is that you HAVE to use parchment baking cups.  Regular cupcake/muffin cups do not work at all, as the muffins stick way too much, and you’ll end up eating some of the paper LOL (not that we know personally or anything... 😉 ).

The SECOND major caution is that you must store these in an air-tight container in the fridge.  They are so much more moist that they will mold faster if left out.

Also, you’ll notice that the recipes call for more eggs than normal, as well as weird combinations of oils and liquids to balance out the flour.  Follow each recipe to a “T” because they have the correct amounts of liquid-oil-dry ingredients specifically because the coconut flour needs it to be exact.

On the other hand, I found that one of the best things about baking with coconut flour is that you can’t overstir a batter!  How amazing is that!?!  You can mix till your OCD-heart’s content and never worry about having rock hard baked goods 😀

Basic 12-Muffin Recipe

1/2 cup coconut flour (smash out clumps w/ a fork or sift)

1 tsp baking soda

2 tbs butter (melted) OR canola or coconut oil

6 eggs

1 tsp salt

1 tsp vanilla extract

30 drops liquid stevia (or 1/2 cup maple syrup)  *2 tbs sugar is also fine

2 tbs milk (regular or coconut milk)

1 cup of chocolate chips (white and dark, or whatever you prefer) OR blueberries

Combine all wet ingredients in one bowl, then dry in another.  Then slowly add the dry ingredients to the wet, completely mixing in all the coconut flour.  Scoop into parchment cups and bake at 350’F for 15-20 minutes.

Notice that last point is basically whatever you want to add, 1 cup is about perfect.  We made blueberries one week – and they tasted fantastic!  And then this week I made a mixture of white + dark chocolate chip muffins and everyone in the family loved them.

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How wonderful to eat something so decadent and not feel any guilt!  I think the eggs making them so moist makes them feel like you’re eating a really rich treat!

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And now for the other recipe I tried… CHOCOLATE Coconut Flour Muffins with White Chocolate Chips.  Ooooo this one was heavenly!

Chocolate Coconut Flour Muffins (Makes 12) from here

  • ½ cup coconut flour
  • ¼ cup tapioca flour (or regular flour, I used regular)
  • 1 tsp baking soda
  • ½ tsp salt
  • ¼ cup cocoa powder
  • 4 eggs
  • ½ cup coconut oil melted
  • ½ cup maple syrup
  • 2 tsp vanilla extract
  • 1-2 tbsp coconut milk if needed
  • ½ cup dark chocolate chips (or white chocolate chips)

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Mix the wet & dry ingredients separately, then add them in together like in the other recipe.  Then just scoop them into parchment paper cups, pop them in the oven at 375’F for about 15-20 minutes.

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The white chocolate chips made these just taste luxurious.  So elegant and creamy – I am DEFINITELY making these again!

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I’m eating one right now with my morning coffee 😀  Oh the joys of cooking and baking!

Stephanie

Kung Pao Beef & Asian Garlic Chicken Meal Preps!

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This was SO incredibly delicious!!!  BOTH Asian dishes just came out amazing.  And it was really pretty easy… Asian cooking doesn’t have to be as hard as it appears, it’s mostly just certain flavors in the spices and sauces they use that brings everything together.

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I’ve never made Kung Pao Beef (or Chicken)… it just always seemed too hard, plus Sirloin is expensive.  I’ve always just made beef stir fry with rice and whatever veggies we had on hand (and my husband loved it)!  But this really took my Asian food repertoire (lol if you could call it that!) to a whole ‘nother level!

And remember, I almost always bulk cook – cook in huge quantities so that it lasts throughout the week (or we have some to freeze if we get tired of it).  It’s just so much more time efficient that way to get all the cooking for the week, done in a few hours ONCE. 😀

Basic Kung Pao Beef Ingredients –

  • 2-3 lbs Sirloin Steak Meat sliced into strips
  • 1 red bell pepper sliced or diced
  • 1/2 a large onion sliced or diced
  • 2-3 garlic cloves
  • 1-2 tsp ginger
  • 1-2 cups dried (or roasted) chopped peanuts (depends on how many you really want throughout the dish)
  • 1 cup of baby corns (canned is fine)
  • 1 cup of bamboo shoots, thinly sliced (canned is super easy and possibly the only way to buy these!)
  • Dried chilies chopped (I used green chilies but usually you want to use red ones)
  • 1 “bunch” of chopped green onions
  • 1-2 cups of Chinese brown sauce (I used just one whole bottle of Panda Express’ Kung Pao Sauce… but typically you can make your own by mixing Oyster sauce and Soy sauce 50:50)
  • A few splashes of Asian Rice Vinegar
  • A few splashes of Sesame Oil (at the end of cooking)

So as you can see, it looks complicated, I promise you once you start getting all of it chopped and prepared, it is super easy to just throw it together to cook it and it’s done very fast depending on how high your heat can get.

I loosely followed this man’s instructions on the cooking part, using my own version of the ingredients.  He is super cute and did it so authentically!  LOL  All that fire!!!!

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So in this picture above, it shows the yellow and orange sweet bell peppers.  I was bulk cooking BOTH of these dishes, literally at the same time, so you don’t need those for the Kung Pao.  Those were sliced up for the Asian Garlic Chicken I made (recipe at the end).

I LOVE cooking like this… it’s one of my favorite things to feel like I’m cooking in some restaurant ❤  And the flavors are just insane when you cook stuff like this homemade!  The smells fill your house too, I’ve had guests or family come in, and they immediately said it smelled like a restaurant!  😀  Yay for cooking!  It is just too much fun!

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So this is about 3-4 lbs chicken on one side, and 2.5 pounds Sirloin steak strips on the other.  Both can be cooked in a little oil, plus some minced garlic.  Add in the chilies to the Kung Pao (it’s a very spicy dish!) so that the steak absorbs their spicy flavors.

Remove the steak strips into a bowl once they’re done or mostly done cooking (since you’re going to add them back in toward the the end).

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And for your Asian Garlic Chicken, add in the sliced up sweet bell peppers and the other 1/2 of your onion used in the Kung Pao Beef.

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These pics just show the progression really coming together for both meals.  Honestly the Asian chicken is about done at this point.  I just made a second batch to have even more for throughout the week since the kids would eat this, too.  You’re going to get a nice juice going on in the bottom of the pot/wok.  You want to save that because it’s going to be full of ginger, garlic, rice vinegar, and sweet teriyaki sauce.

Just add the rest of the chopped veggies into the Kung Pao Beef, and cook on high heat (lol or with FIRE like the cute Asian man!) until they get nicely carmelized.  Add in the peanuts of course, and your Kung Pao sauce (whether you choose to make it yourself with oyster sauce and soy, or use a premade version) toward the end.

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They look so gorgeous as they cook longer!  YUMMMMM!  😀

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This (above) was the end result of the Kung Pao, along with the second batch of chicken cooked to add into the one made right before it.

And then you’ve got not one but TWO awesome tasting Asian dishes to choose from throughout the week!  I was also cooking a ton of rice to go with these meals, just plain white rice with some garlic cloves cooked with it, and some rice vinegar splashed in for Asian flavor.

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And there you go!  Meal preps for the entire week for both Kung Pao Beef and Asian Garlic Chicken!  Soooooooo incredibly tasty!!

And here were the ingredients for the Asian Garlic Chicken – it was super easy:

Asian Garlic Chicken Ingredients –

  • 3-4 lbs Chicken breasts, sliced, scored, and chopped into pieces
  • 2-3 garlic cloves minced
  • 1-2 tsp ginger
  • A few splashes of rice vinegar
  • A few splashes of Sesame Oil at the end
  • 1/2 onion chopped or sliced
  • 1 yellow bell pepper (sweet)
  • 1 orange bell pepper (sweet)
  • 1/2 cup to 1 whole cup Teriyaki Sauce or Soy (depending on your taste preference)

And that’s really it!  You cook it all together, first adding the spices in with the raw chicken to cook and form a flavored juice, then add in the peppers and onions and sauce.  Cook until chicken is done, and then you have a wonderfully flavored Asian chicken medley!

Enjoy – I know we definitely are this week!

Stephanie