<![CDATA[Full-Time Fit - Blog]]>Sun, 17 Jan 2016 18:57:56 -0800Weebly<![CDATA[Why am I not seeing results???]]>Fri, 19 Jun 2015 21:01:54 GMThttp://fulltimefit.weebly.com/blog/why-am-i-not-seeing-results
Having been on my fitness journey for over 3 years now, I've hit many plateaus. They're frustrating. You think you're doing everything right and just cannot understand why you're not losing weight or seeing changes. Here are some things to consider that I've been through on my journey:

1) TAKE PHOTOS! This is a HUGE one! Especially for women, that scale can be a real bitch! Our weight fluctuates like crazy throughout the month.  It has taken me a LONG time to finally stop judging myself by the number on the scale. Now I just take progress photos and measurements. Even sometimes my measurements won't seem to budge but my clothes will fit better... who knows?! Just trust me... it may suck to take that before photo but you will be SO thankful you did when you go to compare a month or two down the road.



2) Water intake. Some people think I'm nuts when I say I drink at least a gallon of water a day. Sure, it's inconvenient when it comes to bathroom breaks, but it is SO important. 75 percent of muscle tissue is water so even a small amount of dehydration can affect your performance.  Water is also used for muscle repair, protein synthesis, and nutrient absorption so you cannot fully repair without re-hydrating. In addition to that, water flushes toxins out of your system, keeps your digestive tract healthy, and can help you feel more full which can help reduce binge eating or consuming excess calories. 
The great debate comes over how MUCH water to drink... and well, that varies per person.. on average about 11 cups (88 oz) a day for women, and 16 cups (128 oz) a day for men.. but here is a good breakdown:
  • 2-3 hours before exercise: 17-20 oz. (this is when I like to drink my water with lemon)
  • 15-20 minutes before exercise: 7-10 oz
  • During exercise: 7-10 oz every 10-20 minutes

3) Not eating enough. I get this issue a lot with some people. Luckily the Beachbody programs all come with meal plans that walk you through what you should be eating for your weight. However, every single person is different! We can't always fit into a cookie cutter plan. For example, I'm doing 21 Day Fix Extreme... I've completed 10 workout programs including a lot of strength training. This program had me in a 1200-1499 calorie bracket.. that just won't fly for someone who has built up muscle! At least not long-term. So I upped myself to the next bracket and got awesome results! We're all different but it's trial and error. If you're busting your butt in your workouts and not eating enough, that can cause some metabolic changes.  Eventually your body is going to need to conserve energy.  Here are some of the side effects of a low calorie intake:
  • It can slow your thyroid production which is responsible for fat, carbs, and protein metabolism.
  • You can decrease your muscle mass. Your muscles are one of the first things your body is going to turn to for energy. 
  • Lowered testosterone levels. Both men and women need this hormone and without it, it is harder to maintain or gain muscle mass.
  • Decreased your leptin levels. This hormone regulates energy and is known as your "hunger" hormone. With low levels, your body doesn't receive that signal to stop eating and thinks it needs more energy... therefore more food.
  • Decreased energy levels. With low calories your neurotransmitter production is limited and that can lead to fatigue and a lack of motivation. 
Bottom line is, I have had to play with my intake A LOT. It's never a static thing for me. I generally like to focus on my macro (carbs, protein, fat) intake and make sure i'm eating foods that are as whole as possible. Otherwise you'll make yourself crazy with all of the calorie counting!
If you're totally lost at what your calorie intake should be, here is a good start:
http://www.mayoclinic.org/calorie-calculator/itt-20084939

4) Snacking too much. Ok you know we all do it... one little bite here and there won't hurt... and while that is true.. it won't undo all of your hard work, you do have to be conscious of how often you're doing it! Do your Friday night cheat meals turn into cheat weekends? All of that food adds up! While I think a cheat meal once a week is an awesome thing, just be sure you don't extend it more than that meal!

5) Doing the same workouts. Your body needs you to switch things up every now and then to challenge yourself. You may need to up the intensity of your workouts or try something new! A combo of cardio and strength training is always a great option! And you don't need to spend hours at the gym either! A 30 minute intense workout is much better than just 60 minutes on a treadmill!

The fitness journey is a crazy one... but whatever you do, DO NOT give up! You are doing something amazing for yourself
]]>
<![CDATA[21 Day Fix Extreme results are in!]]>Mon, 13 Apr 2015 22:10:45 GMThttp://fulltimefit.weebly.com/blog/21-day-fix-extreme-results-are-in
As most of you know, I had been doing the 21 Day Fix Extreme as my 10th Beachbody program! Well, the results are in and I'm impressed!! I don't have a lot of weight to lose to begin with but there are areas that I really want to work on and this program hit those perfectly. If you have issues with your core and legs, this program is for you! I LOVE the incorporation of the weights. I had recently finished Insanity Max:30 and honestly it was just TOO much cardio for me. I'm not a lover of cardio... AT ALL lol. With that being said the "cardio" day of this program includes weights and I LOVE IT! I think my two faves were Upper Fix Extreme and Dirty 30. This was also the easiest meal plan to follow. NO calorie counting.. you just figure out where you fall with her bracket system and eat that many containers a day. SUPER simple!
However, with Extreme, there is NO chocolate, cheats, or alcohol... so it was a bit rough, but totally worth it! If my sugar-addicted, stressed-out self could do it, ANYONE can do it!! lol For this program you do need some free weights. Her workouts use a "light" set and a "heavy" set and a resistance band is also needed. (I found a great 10lb resistance one at Dick's Sporting Goods). I had heavier resistance ones and found they were difficult to use with her pilates workouts so the lighter resistance ones stretch more.
So here are my final results:
I lost 9.6 lbs. 5.75", 1.6% body fat and gained 1.2% muscle!

I'm SO pleased with my results and the simplicity of this program that I WILL be doing another round! Taking a week off, then going back to it on April 20th!

Ready for results? Sign up to have me as your FREE coach!! Click here --> https://www.teambeachbody.com/tbbsignup/-/tbbsignup/free/427116

<3 Crystal
]]>
<![CDATA[P90X3 Results are in!]]>Mon, 12 Jan 2015 13:43:58 GMThttp://fulltimefit.weebly.com/blog/p90x3-results-are-in
As many of you have noticed, I was on my P90X3 journey the past 3 months with my boyfriend. While overall, I'm pretty pleased with my results, it definitely was a struggle to have to do a program through the holidays! My eating was NOT on point for the month of December.

However, my results did prove something VERY important. You CANNOT rely solely on that scale!! In my before and afters, I weigh exactly the same! I only lost 3" all together.  If I did not take pictures and measurements, I would be completed bummed out and think horribly of exercise and be SO down on myself... but pictures are everything!!!  Granted I don't have a lot to lose so even a few inches is great for me but it's a whole other world when you're adding muscle to your body... so TAKE PROGRESS PICTURES!! :)
So what did I think? Well, honestly I've been pretty scared of P90X programs. They always seemed to intimidate me, plus I don't care for Tony Horton much lol. This was my 8th Beachbody program completed and I'm quite proud of myself! With that being said, I have experienced many programs and know that my heart is with weight training. It's something that I need incorporated more into my workout routine. While I did get results from bodyweight work, I NEED those weights!! lol There was some weight training in P90X3 but not enough in my opinion.  I did love the fact that the workouts were 30 minutes. That always helps when you're doing a challenging workout. I think it is a program that is perfectly fine to start if you haven't completed X or X2.  There were definitely some moves that I had to modify throughout the entire 90 days (like CROW lol). Though if you're just starting your fitness journey, P90 would be a better start.  I definitely FEEL stronger and I can say that it did WONDERS for slimming down my legs!! My cellulite is much less visible! So while it was an effective workout, I'm the type that always needs to switch things up so what's next?  Insanity Max:30! Yes, I know, tons of cardio and more bodyweight work but my goal is to add in Body Beast at least 3 times a week ;)

Thanks for stopping by and checking out my results! I really appreciate everyone who follows my fitness journey!
If you're wanting to start a journey of your own, feel free to message me! I'd love to help you!

<3 Crystal
]]>
<![CDATA[3-Day Refresh]]>Thu, 31 Jul 2014 12:39:50 GMThttp://fulltimefit.weebly.com/blog/3-day-refresh
After a weekend where a cheat meal turned into a cheat weekend, my body needed some help lol. While I'm usually against cleanses, this one piqued my interest because it wasn't your typical cleanse. While yes the calories and carbs were low, you were still getting protein from the shakes and were able to eat fruits and veggies along with healthy fats. This cleanse is meant to give you a jumpstart to help ease you into a new routine or to lose a few pounds before an event or wedding.



Day 1: In a nutshell, this picture sums up my meals for the day.
► 8 oz. filtered water upon waking up
► within an hour, drink your Shakeology (I had vegan chocolate) and you can either eat your fruit separately or mix it in so I mixed in the frozen strawberries and it tasted like chocolate covered strawberries :)
► at least an hour later you can have some tea, which is optional. I opted to have it and I used the lemon ginger.
► at least an hour after that you have your mid-morning fiber sweep. I read so many reviews that this stuff tastes awful and it's hard to get down. The thing is, this drink has psyllium husk, flax, and chia seeds so it's meant to thicken up in your stomach, like most fiber powders do. If you let it sit too long, it will be thicker and probably harder to get down. The trick is to shake it up fast and drink it so that it can expand in your stomach and help keep you full. They add some natural lemon flavor and stevia to it so it doesn't taste bad at all.
► at least an hour after that (i usually waited 2 hours) is your lunch which is their Vanilla Fresh shake blended with water and fruit if you'd like. I had tried orange and banana, and honestly I did not like this drink. By the 3rd day it was really rough to get down. It was kinda tasty at first but gets blah fast. I think the almond taste to it kinda throws things off. You also eat a serving of veggies and healthy fats, which I did carrots and hummus.
► at least an hour after that is your afternoon snack, which is also veggies & healthy fat. I did celery and almond butter.
► at least an hour after that is the optional afternoon tea
► then dinner which is another Vanilla Fresh shake only you are not allowed fruit with this one. I wound up using it as "dessert" because you also eat one of their dinner recipes. Day 1 we did the spinach salad which was great because it was pretty filling, and there is the option to also have 1 cup of organic vegetable broth with fresh herbs so I did that with some cilantro. 
► Optional evening tea, which I drank every night and I got the Sleepytime green tea.
OH and you're drinking LOTS of water on this, which wasn't a big deal to me because I'm used to drinking at least a gallon a day, but it's very important to do during this.

Day 2: This day was a repeat of Day 1 only I changed up the dinner. I did their veggie stir fry which was DELICIOUS! It's rare I use fresh grated ginger in anything so now I'm hooked on the taste!
►I was MUCH more tired this day and started to feel hungry. I took a bunch of naps. I also had a headache but couldn't tell if it was from this or the weather changes because my allergies were pretty bad so I can't really blame it on the cleanse.

Day 3: Another repeat of the other days but with a different dinner. This was just green beans with some fresh ginger, garlic, and lemon. VERY delicious! I woke up feeling much better this day but also some hunger here and there.


Overall, I can tell you right now I couldn't be a full-time vegan lol. I cannot WAIT for my turkey burger for dinner tonight! Oh and of course I started my day today with some coffee because that's not allowed on the cleanse unless you drink it black. And I cannot WAIT to get back to my strawberry Shakeology! I missed it so much lol. They recommend you using the vegan on this cleanse so that your body can process it better. While it was tasty, I'm not a huge chocolate shake person (I know, *gasp* lol) and it was something I would rather have as dessert than breakfast. 

Total loss: 4.6 lbs and 4.25"! 2" from my waist and the rest of the loss was from my thighs. 

I did NOT do this for weight loss, just to get rid of some bloat. I definitely feel better, lighter, and more energized!!
Also I will say, if you're like me and normally eat 1800-2000 calories a day, this cleanse will be VERY difficult. 

Will I do it again? Maybe... if I was going to go on vacation or to a wedding, I could see me doing it again or if my eating gets completely out of whack after a semester of school.
<3 Crystal
]]>
<![CDATA[Food shopping... the struggle. ]]>Fri, 06 Jun 2014 18:26:49 GMThttp://fulltimefit.weebly.com/blog/food-shopping-the-strugglePicture
Hey guys! Lately our budget has been tighter than ever and well, since we can't negotiate our bills, we can cut back on the food shopping... which is VERY difficult when you're into strength training and eat 2000+ calories! Our dinners generally consist of a protein (99% of the time it's chicken), a potato, and mixed veggies. Lately, we're forgoing the potato for some awesome bean salads!

I know this is a struggle among many of us so I decided to share some of what we have been doing... plus don't forget to check out my page on meals on a budget

Unfortunately, I tend to be pretty brand loyal when it comes to certain food items such as meat, eggs, cottage cheese, and Greek yogurt. However, I've had to give that up for a smaller grocery bill. I was/am a HUGE fan of the Simple Truth brand from Kroger/Payless but it's not always on sale so sadly, I had to pass that up for now. Lately, we've been doing our main shop at Aldi and I have to say they definitely impress me! Especially their Fit&Active and SimplyNature brands! Here is a little taste of the items we purchased. If you have an Aldi, definitely check them out! Here is their website --> Aldi.us

Picture
Mangoes! These babies were only $0.39 each! I've never bought them before but since we're doing the 30-day green smoothie challenge, I figured they'd be awesome to throw in along with some other frozen fruit!  Sometimes their produce is hit or miss for us... when that's the case we wind up having to go to Kroger to purchase a few items. 

Picture
Ok I have a healthy/unhealthy obsession with avocados... lol. I'm so happy it's summertime because then they're on sale more often!! These guys were $0.89 each.. I should have bought 100 lol. The possibilities are endless with these... guacamole, add to tuna salad, homemade salsa... but honestly, I just LOVE to slice some up and have it with my eggs and bacon for my weekend breakfasts!

Picture
When I have a sweet tooth, I love the Stretch Island Fruit Co. fruit strips, however Aldi make their own version and they're awesome! The larger box has 21 strips and was $4.99. The smaller box has 8 strips for $1.99.

Picture
Lately we've been having lots of bean salads because I love them! We ran out of olive oil and they had this awesome selection for $2.99!

Picture
When my cut phase ended, I was ALL OVER this! lol. I unfortunately don't have the receipt for when we bought this but i'm sure it was cheap! I didn't realize it was quick-cook when I purchased them because I originally got them for this AWESOME slow-cooker apple cinnamon oatmeal recipe. However, I placed everything in my slow cooker and just cooked it on low for 2 hours and it was awesome.  =)

Picture
I don't know a fitness girl who doesn't love her nut butters!!! This is another area where I was super brand loyal to Krema but these are pretty awesome options! Honestly, it took me a little bit to get used to the almond butter because I never tried it before but if you pair it with something sweet like an apple, then it's tasty! I also throw a tbsp. into my cottage cheese with the strawberry preserves and it balances nicely.  I don't have the receipt for these guys so I'll have to edit this when I re-purchase them.. which probably won't be too far in the future lol. 

Picture
We rarely eat pasta but I always love to have a jar of sauce on hand for those days when we need a quick meal and ran out of our usual. This organic pasta sauce is awesome!

Picture
This is beyond delicious!!! They have a couple of different marinades but only had cracked pepper this time so we're giving it a try. Each package has 2 tenderloins in it so we get 2 dinners out of it! $5.99 for the package!

Picture
Cottage cheese is pretty much a staple in my diet. I eat it savory mixed with some tuna or usually sweeten it with a tbsp. of strawberry preserves. I usually love Prairie Farms low sodium, low fat cottage cheese but this will do! This 24 oz tub is $2.29.

Picture
I love our weekend breakfasts because they're delicious and always include breakfast sausage! Aldi has an awesome option! Organic and super simple ingredients. 

Picture
I do love my whole eggs but I usually get the 36-pack at Sam's club.  I was also purchasing egg whites there but Aldi has this awesome carton of egg whites! I like to throw about 6 tbsp. into my morning green smoothie. 

Picture
Beans are usually the only canned goods I'll purchase (I know it's more cost-effective to buy dried beans but sometimes convenience wins).  Like I said lately we've been doing bean salads and the canned ones are super convenient! Luckily they're pretty cheap anywhere you go. I usually buy the organic ones from Kroger when they're 10/$10.  These guys were $0.59 for the kidney and black beans, the chick peas were $0.65 for some reason and the corn was $0.49 each. The diced tomatoes and green chilis is something I got hooked on when I found the Rotel ones. I love to mix it into my rice & beans for some extra kick! The Aldi version is $0.59 each.  

In general, our food shopping there ends up being under $100. We also purchased chicken breasts and thin sliced pork chops were on sale so we have dinners for quite awhile! I'll try to keep this a thing and update it with more items that we try out! 

Hope this was helpful!
<3 Crystal 
]]>
<![CDATA[It has been too long... I'm sorry!]]>Fri, 30 May 2014 13:18:16 GMThttp://fulltimefit.weebly.com/blog/it-has-been-too-long-im-sorryPicture
Hi guys!!! Luckily most of you have kept in touch with me through facebook or MyFitnessPal but I'm so sorry for the lack of posts. School is definitely intense and during the semester it's tough to take a break and get back to my site. However, the semester is over and I've been making some additions to the site so check them out! 

Two fun additions:

I'm always open to any suggestions on what you'd like to see on this page! I kinda just post things that I come across and like or would like to share. Be sure to stay on top of my Facebook page because I definitely update that more often =)

That article I suggested came to me at a perfect time in my life.  The semester ended and I hit the ground running. I was in the Beast Block of my 4th round of Body Beast and since I was doing the "Huge Schedule" cardio wasn't added until this Block so I decided to double up workouts with some T25 Gamma (which is awesome btw!!!) and started logging my food again and still concentrating on macros. Well, 3 weeks in and I see this article posted by a dear friend on MyFitnessPal and it honestly could not have come at a better time in my life.  I noticed I was getting obsessive again with the counting.. the Beast Block is the cut phase so it's a tough one mentally and physically. To cut back on calories and carbs takes a toll on you! You become hangry! I'm slimming down and proud of that hard work but I really need to take a step back... I've accomplished SO MUCH in this fitness journey.  I've helped others, become an inspiration, and have actually become pretty "fit"! I had set this goal weight range in my head that since weight training has become very difficult to achieve. We become so obsessed with numbers, between calories and pounds, that we lose touch with what's happening. This is no race, this is a lifestyle. I'm not competing, i'm doing this so that i'm healthier, live longer, and live a happy life... yet I was becoming consumed with numbers.  So I read that article, took a deep breath, finished my coffee and feel like it's time to re-evaluate.  This week I'm finishing up my 4th round of Body Beast. Next week I'm taking a rest & recovery week to do stretching and relaxing for muscle growth and recovery.  Then I'm changing things up a bit and doing another round of Chalean Extreme.  Don't get me wrong, I LOVE my Body Beast! I just think it's time to switch up a little bit since I'm changing my mentality, a switch in program would be best as well. 

I'm sorry this is so long-winded. I just wanted to post this... we're all human! We all have our ups and downs, and sometimes it's important to just take a step-back and see what's going on.  

I hope this article helps others as it has helped me!

P.s. awesome 14-day challenge right here! who doesn't love a great booty??! [Thanks Kandice!!]


Keep kicking butt and stay healthy!
<3 Crystal
]]>
<![CDATA[End of the year already?!]]>Mon, 23 Dec 2013 19:32:56 GMThttp://fulltimefit.weebly.com/blog/end-of-the-year-alreadyPicture
I very much apologize for not staying on top of this blog! I survived my first semester of pharmacy school and honestly had zero free time to tend to my website. That being said, I still worked out! I cut it down to 5 days a week and use my weekends as rest days for muscle growth and repair and tons and tons of studying lol. I am currently on my 3rd round of Body Beast while mixing in Focus T25 as my cardio days. Honestly, my diet has not been on point and that is what I want to work on for 2014. 

My main goals are diet and lots of leg work! I'm determined to get back into shorts summer 2014! What are some of your goals for 2014? It is almost the 2 year anniversary of me making a New Year's Resolution to get in shape, and for once I stuck to it and never looked back! One of the best decisions I made!

My motivation for some sexy summer legs!  ;)
I know the holiday season can be a time for splurging and depressed moods. Trust me, I understand. Being so far from my family is very difficult this time of year. All I can do is send cards and give them a phone call. It's so important to just throw in some positive thoughts here and there to keep smiling.

Don't let your splurges ruin your mood! I let myself eat freely on holidays, and honestly with having that freedom, I don't even eat as much as I would think.  We've been traveling on the holidays so I just use that as my rest day for the week and get back to my workouts when I'm home. Have faith in yourself. If you have been wanting to start a fitness regimen, what are you waiting for?! If you need a push, join a gym that a friend goes to (or sign up WITH a friend) or sign up for workout classes, then you will hold yourself accountable. Just start somewhere. There is too much evidence of the health benefits of exercise.

With that being said, I hope everyone has a healthy and happy holiday season and is ready to kick 2014's butt!!

Love, Crystal
]]>
<![CDATA[What's T25?]]>Mon, 29 Jul 2013 17:22:29 GMThttp://fulltimefit.weebly.com/blog/whats-t25Picture
Ahhhhhhhhh! I'm SO behind on my blogs! Sorry guys! My Dad had visited from NY for the week so I was busy, busy, busy! My birthday is in 12 days and school starts in 3 weeks... time is going too fast! =(  Anyways, I promised I'd give an official review of T25 and here goes!

Many people are asking, what's T25? It is the infamous Shaun T's (Insanity) new program! All of the workouts are just 25 minutes followed by a 3 minute cooldown. This is his new weapon to demolish excuses. Now originally I was doing a CLX/LMC hybrid but then this came out and I wanted to give it a try since most of the LMC workouts are 30+ minutes. Since I have the time before school, I've been doing doubles... following the CLX schedule plus T25. It's working great! I'm getting stronger and feeling leaner. Now I can't really post my results because they are a combo of lifting and cardio and not solely the results of T25. 

Most of you know my hatred towards cardio lol... Insanity destroyed my knees and shoulders so even though Shaun T says to NOT compare this program to Insanity, I had to.... how can you not? He's the king of intense cardio lol (and BTW he does recycle some Insanity moves into this program lol).  I'm incorporating cardio because unfortunately the best way to banish fat is to incorporate heavy lifting with intense cardio.  So, first thing is while it is still intense cardio, it is ALL modifiable.  Those who did Insanity remember Tania ("The Machine") and probably hated her because she was amazing at everything lol... well she's BACK and in T25!! However, SHE is the modifier! She had a baby, gained weight, and lost it all with T25.  Her modified moves are amazing because you still get the intensity and the burn, but without all of the jumping. I just throw in some jumping when I feel strong enough and stop as soon as it hurts.  Most of the workouts, except ab intervals, have burned 250+ calories so even with modifying some moves, you'll get a fantastic burn!  Within the workouts are points called "The Burnout"... this is where Shaun T will repeat some of the moves you previously did in the workout but he expects you to give more intensity and go 110%.

I'm currently in the Alpha phase (There are Alpha, Beta, and Gamma phases), so here are the workouts:
  • Alpha: Cardio - This is the first workout you'll do and boy is it crazy! Nonstop cardio. A lot of lunges, jumping, leg work and sprinting. 
  • Alpha: Speed 1.0 - This workout is great because he works on speed and agility but filters in some stretches between the moves. 
  • Alpha: Total Body Circuit - This workout requires me to modify quite a bit. It's filled with a lot of push-ups and plank work with lots of squats and focus on abs. 
  • Alpha: Ab Intervals - This is another workout that I have to modify some moves because I have a hard time staying in that "V" position for awhile. I have done many ab workouts and I feel like this one isn't as intense as it should be. I do however, like the workouts in the last 10 minutes. He incorporates "cardio recovery" in-between the moves where you get up and sprint, kick or do mountain climbers.
  • Alpha: Lower Focus - While most of the program works your lower body, this one pays extra attention to that booty! You'll find Insanity's low, pulse squats in this one.  This one is filled with squats and lunges. 
  • Stretch - Love, love, LOVE this one!!! It's SO important to get an extra stretch in at least once a week and this one is fantastic. He makes you work, some of it hurts but you'll love it afterwards! And the pigeon stretch at the end makes it all worth it!



All-in-all, I highly recommend this program for those that love cardio and have minimal time.  However, if you're like me and need to incorporate some intense cardio to burn fat, this is a great program to hybrid in with a lifting program! As I said, the fact that it's modifiable makes it less frustrating and by the time you really feel like quitting, there's only about 5 minutes left so you force yourself to push through!

I hope this helps anyone that was on the fence about it or was curious what Focus T25 was. I'll keep you all posted when I do some of the Beta workouts!

I hope everyone is having a fantastic summer! Remember to hydrate!!! [with water of course ;) ]

<3 Crystal
]]>
<![CDATA[Happy Independence Day!]]>Thu, 04 Jul 2013 12:17:34 GMThttp://fulltimefit.weebly.com/blog/happy-independence-dayPicture
Happy 4th of July!! I apologize for the lack of posting. We officially moved into our new apartment last Friday so things have been hectic the past month. 

I have been doing a lot of thinking when it comes to fitness and the lifestyle I want. This article is amazing and I highly recommend reading it:
Is Being Really Lean Really Worth It?
As most of you know, I have stopped calorie counting on MFP. I had been logging every single morsel for well over a year and I got to the point now where I know how to eat properly but being obsessive over it was taking over my life and stressing me out.  I am already extremely stressed out with moving and starting grad school next month so I really didn't need the extra stress in my life. I have not given up by any means. I still eat healthy and if I want cookies, I eat them.  I am also doing a Chalean Extreme/Les Mills Combat hybrid.  

I never posted my post Body Beast results because honestly I was disappointed with myself. I am in a Body Beast Facebook group and the women in there had amazing results because they were able to follow the nutrition to a T and I wasn't... I continually compared myself to them and it was detrimental to my results. When in actuality, I gained muscle mass and became much stronger. Sure I didn't end up with a 6-pack but honestly, I've come to the realization, that the goal of a 6-pack is just not realistic for my lifestyle.  I am going to be starting a very difficult program [Doctor of Pharmacy] and without working, I am going to be on a VERY tight budget. My food choices are going to be as best as possible but there are going to be things that are not "clean" and I'm ok with this.  I'm tired of beating myself up for gaining some weight here and there.  Overall, I have lost over 30 pounds, lost inches and gained muscle. That is a lot to be proud of! My strength and endurance have drastically increased over a year. Sure, I'm not where I'd love my body to be. My legs are still a huge issue for me and are taking the absolute longest to tone up... but I'm going to keep at it! [Just not obsess over it ;) ]

With that being said, I hope you are all still sticking to your goals! Summer is here and it's time to enjoy it! It's very important to think about where you are now and where you used to be. Embrace your accomplishments.  Even if you haven't hit your fitness goals yet, relish in the fact that you're on your way, you're stronger, more determined and above all committed to a healthier lifestyle. Take time out of each day to think about how amazing you are... think about some positive things going on in your life... the more positivity you put into your head, the more you will live it and project it onto others! This is something I need to personally work on as well. I was beating myself up for not hitting fitness goals while all along I needed to stop and look at where I am now and that I'm a much stronger person. I have pulled through many hardships in life and survived... I got accepted into a school that is ranked #7 in the country for pharmacy... that's something to be damn proud of!!

So please take the time to love yourself [I know it sounds cheesy, but it's oh-so-important]... take the time to pat yourself on the back for what you have accomplished... and enjoy life! Eat some cookies if you want! I was 3 pounds heavier on Monday... drank tons of water, still ate some Oreos and dropped that weight by Wednesday lol.

I hope you all have a happy, healthy and safe Fourth of July!!

<3 Crystal

]]>
<![CDATA[1 year progress with BeachBody!]]>Tue, 14 May 2013 14:25:10 GMThttp://fulltimefit.weebly.com/blog/1-year-progress-with-beachbodyPicture
Hey guys! I can't believe it has been a year already since I started my BeachBody journey! May 14, 2012, I started to get serious with my weight loss and got the program TurboFire. I wound up completing the program and doing an extra 2 weeks of the advanced schedule.  I lost 11.6 pounds and 6 inches total. From then I was hooked! I fell in love with Chalene Johnson and started her ChaLEAN Extreme program.  With that program after 90 days I lost 4 pounds and 9 inches.  By this point I was leaning out, gaining muscle and really concentrating on eating well.  Next up was Insanity.  However, I loved CLX so much that I incorporated it about 2-3 times a week with Insanity.  After 60 days I lost 4.8 pounds and 5.25 inches.  Abs were starting to show and I was shocked! However, I was miserable throughout that 60 days... that program was NOT for me! After that I needed a slight break and went to an easier program that was a lot of fun! Brazil Butt Lift was up next and I LOVED it!! I purchased adjustable ankle weights to make sure I got the most out of the program.  I also included some CLX with this program so I could keep up with the strength training. I did two rounds of it and after 60 days I lost 2 pounds and only about a half inch or an inch but my body definitely toned up and the booty lifted! At this point, I'm at the weight I want to be so losing weight isn't a concern for me anymore.  I do still want to lose body fat and gain muscle, but I'm not obsessed with the scale anymore and that's a HUGE non-scale victory! I am currently on Day 51 of 84 of Body Beast and I am loving the program!!! Here are my comparison pictures from 1 year ago to today! {However, I'm currently in the Bulking Phase of Body Beast so there is some fluff going on ;)  }

I don't have exact numbers but my weight last year May 14th was about 153 pounds and currently i'm around 134 pounds.  I have lost inches and gained muscle! (and some confidence because this girl has NEVER worn a bikini!). I'm very excited to continue my progress!

Picture
So, besides my weight and body shape, A LOT has changed in a year! I have learned to stop being a slave to the scale.  Now I just use my scale as a guide to gauge progress with my body fat % and skeletal muscle %.  I rely more on measurements and pictures.  I would get frustrated and then realize that my clothes are becoming more loose, and I was able to tighten my belt another notch and then realized, that the scale is just a number... that obviously i'm doing something right! I've donated many bags of clothes, but unfortunately cannot afford a new wardrobe lol.

I have also greatly cleaned up my eating habits.  I don't consider myself to be on a diet.  This truly is a lifestyle now.  I have my "cheat nights"... and sometimes if I want some candy, I'll have it! I make it work into my calories and macros and I don't drive myself crazy about it.  Eventually, I'd like to get to the point where I stop calorie counting and just trust my judgement and I'm getting pretty close! Right now i'm making sure I log everything because I'm concentrating on getting my macros correct each day for Body Beast.  

Also, exercise has changed my body on the inside.  I have more energy, I have less stress built up, my back pain has decreased dramatically, my neck pain has decreased, my memory has improved (which is huge for test-taking!), my blood pressure has decreased... i'm sure there are a ton of other things too like decreased cholesterol, but I haven't had that checked recently. Exercise has SO many benefits that it amazes me there are people who aren't doing it!! Who wouldn't want a better lifestyle so they can be healthy and live longer?! Especially for someone like me who doesn't have health insurance lol.  All it takes is 20-30 minutes a day to start reaping some of these benefits!

Also within this year, I have completed my undergrad studies for pharmacy and I was accepted into the Doctor of Pharmacy program for this Fall! That is HUGE since that is something I have been striving for for a long time now.  Going back to school was something I finally did for myself and it was the best decision I ever made!

I am also on my way to hitting 500 days of logging into MyFitnessPal! Over that time I have met SO many amazing people that I am happy to call my friends =)  Having people you can turn to to vent or when you're down and need motivation is SO important!  and I LOVE motivating them in return! It is really what can help you stay on track.  That way you're held accountable and feel great when it comes time to show your progress!

Over this year my Facebook page, Full-Time Fit, has also grown! I am up to 286 likes! I am so thankful for the support I have received and I hope it can grow even more this year!

Picture
It's so so so important to set small, achievable goals to keep you motivated!!

Picture
As I started to see results, I realized to get over plateaus and start burning body fat, I really needed to clean up my diet.  Some things I have incorporated over the year is FISH! I couldn't believe it because I have hated fish for most of my life and refused to cook it... but it was just because I didn't know how to do it properly! I started with tilapia and then started buying salmon. I also take Omega supplements.  

I have learned to incorporate more protein into my diet (about 1g per pound of body weight, though I'm eating more during Body Beast).  I make protein shakes with whey protein (Cellucor and Optimum Nutrition are my favorites!) and I use a recovery formula (2:1:1 from Optimum Nutrition).  I have incorporated wayyyyy more eggs into my diet! I buy liquid egg whites for easier omelets and I love doing the baked hard-boiled eggs option for quick snacks!  Other sources for me are almonds (filled with healthy fats too!), light string cheese, low-sodium tuna fish, natural peanut butter, low-fat low-sodium cottage cheese, lean organic chicken, and air-popped popcorn!

My water intake has also drastically increased!! I make sure I drink at least a gallon a day. Currently I'm obsessed with infusing my water! I'll cut up half a cucumber, a grapefruit, orange and some lemon, throw in some mint leaves and fill up the pitcher with filtered water. It's refreshing and SO good for you!

I have also stopped buying soda.  I was never really crazy about drinking it but I liked having it around, especially Coke Zero! Now I realize that if I don't buy it, that removes the temptation! I'll only have it if I go out to eat or if I'm at a party... then it comes a 'treat' to me.  

I still have a crazy sweet tooth but have found better choices.  I buy some dark chocolate to help a sweet craving.  Another option is mixing Greek yogurt with chocolate protein powder for a delicious mousse/pudding! Also I LOVE mixing my low-fat low-sodium cottage cheese with some Cellucor Cinnamon Swirl protein powder... it's delicious and a perfect treat!! Another option is slicing up an apple, sprinkling it with some cinnamon and drizzling a little light syrup or agave on top, microwave for a minute and you have a delicious warm, tasty treat! These have really helped my evening cravings! Along with some Celestial Seasonings Sugar Cookie Sleigh Ride or Candy Cane Lane tea and I'm set!

These are just a few of the healthier choices I've made! I'm always a work-in-progress but I'm in much better shape now than I was a year ago!


Picture
So what's next for me? Well, at the end of next month my boyfriend and I will be moving to the town where my grad school is.  By then I will be done with Body Beast and I am contemplating another round or possibly a Body Beast/Les Mills Combat hybrid (yes, I have that program too!).  I'm not sure how things will work out with my grad school schedule but I'm going to make sure that I schedule time for workouts.  They have become too much of a part of my life now... and they keep me sane! Oh i'm also doing May's Challenge of Squateggedon!

I hope my story is inspiring to others! I am not a BeachBody coach, I do not work for them, I'm not being paid to promote their products... I just genuinely love their programs and they work! I'm the type that needs a schedule for workouts or I'll lose motivation.  I highly recommend their programs because they're easy to follow and if you stick to the nutrition, you'll get the results you're looking for!

Thank you to those that have supported me along the way and been there to help motivate and guide me! 

<3 Crystal

]]>