I’ve been drinking my sugar.

I don’t eat cupcakes everyday.

I don’t buy bags of candy.

I avoid cookies, brownies, other pasteries.

I never thought I had a sweet tooth, but I am discovering I actually do…

Let me explain…

I have learned tons from the Livefit trainer. Among the many things I have learned how to eat clean. Through the process of adjusting to this eat clean lifestyle, I have learned about macros, and discovered the My Fitness Pal App. This app is amazing. I’ll take anything that will help me stay organized, (my biggest weakness.) After exploring some of my favorite foods through this app, I have realized sugar is everywhere.

Sugar is necessary for good health.

So how much it too much?

How many grams of sugar does the average human need daily?

According to the American Heart Association the average women should limit their intake of sugar to 6 teaspoons, which translates to 30 grams of sugar daily. For men, AHA recommends no more than 9 teaspoons, which translates to 45 grams of sugar daily.

Now there are different types of sugar, natural sugar found in fruits and vegetables, and added sugar found in deserts, drinks, condiments, etc. This measurement the AHA is recommending is for added sugar, and this is where my problem lays. I drink a ton of tea, most of the time sweetened. I also drink a ton of sugar filled coffee drinks. So it is time to make a change.

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Over the last year I have been really good about shopping organic, cooking my own meals, meal prepping. All of this has played a major role in me seeing results. Professionals say in order to see results its 80% diet, 20% exercise. And although, I have been eating clean, what I am discovering is I am drinking my sugar.

So I am going to declare a goal/challenge. I am going to start paying closer attention to how much sugar I am getting daily, no processed sugars. I am going to give up my sugary teas/lattes for 30 days, hoping that when the 30 days are up I won’t desire them anymore. This is going to be a tough challenge for me, especially during the summer when nothing is better than having a sweet iced tea, or an iced latte. But the truth is, I rarely drink alcoholic beverages, so if I can get rid of this bad habit, I will be golden.

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On another note, I can’t believe how stupid I was. Yes, I know that Starbucks drinks are sugary, but honestly my jaw dropped when I saw how many grams were in some of these drinks. My all time favorite Chai latte has in the grande size over 40 grams of sugar, and then in the venti size 66 grams. Ugh. While people talk about cheat meals, I have been having cheat drinks.

Also, I follow tons of Fitness models and competitors on Instagram. They are a wonderful source of inspiration and information. When they are in training mode or preparing for a photo shoot, most limit their sugar intake to 30 grams or lower daily, this includes natural sugars. However, this may seem extreme to some.

So now that you know my challenge, my goal… let me tell you the game plan.

I am going to continue reading Instagram, Tumblr, blogs, books, magazines, for inspiration and information. I am going to keep my fridge stocked with healthy (natural sugars) fruit and veggies, that are colorful and in season. When I drink tea, it will be organic, fresh brewed unsweetened. If I need it flavored or sweetened, I will add fruit or mint, and only sweeten with stevia. Same for coffee drinks. I am hoping this will help limit my sugar intake, but also get me drinking more water and protein shakes.

Anyway, the other day I was craving sweets, so I decided to go shopping. I ended up picking up these colorful organic beauties.

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My favorite part about the seasons changing, is that the food changes too.

Questions for you?

  1. What is your favorite thing about the seasons changing?
  2. Do you eat too much sugar?

Join me with my challenge! We can keep each other on point. For more inspiration follow me on Instagram. 

© 2013 sweatdaily

Passion and Dedication…

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Someone once asked me, “Why do you have to work out sooo much to feel attractive.”

I answered back, “I don’t! I work out, because I think it is fun!”

The truth is simple…

I love to run, and when it comes to running, I prefer to run long and far.

I love Bikram yoga, the constant struggle to prefect each pose. And when it comes to my yoga practice, I prefer it  sweltering hot.

Ever since I started the Livefit trainer, I have learned to love lifting. And when it come to this new found love, I prefer to lift heavy.

When it comes to my diet, I am a foodie. However, I love organic clean eating. I enjoy the challenge of cooking vegan and vegetarian recipes. People ask me, “How do you have time for all that.” It is simple I believe you are what you eat! And what I eat, is very important to me, so I make clean eating a priority. Also practice makes perfect, the more I meal prep the faster I become at it.

I will admit, I like to be extreme, and intense. I like to see how far I can push myself mentally, physically, and emotionally. Some people may find this annoying, obsessive, addictive, overly involved, but I am just simply passionate and dedicated.

It is that simple, and that is the truth.

© 2013 sweatdaily

KALE: Your New Friend with Benefits!

Hi Lovelies!

I want to share with you my favorite leafy green!

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How my friendship with Kale began…

I started eating Kale a couple years back when I first discovered Kris Carr. I read her book, Crazy Sexy Diet and watched her documentary Crazy Sexy Cancer, and was totally inspired. This book is a must read, and the documentary is a must see.

Her Story… 

After being diagnosed with a slow moving rare cancer that has no cure, Kris Carr used food as her medicine. She became vegan, and ate a whole food mainly raw diet, based on an alkaline PH level. She juiced everyday, slurping down healthy gorgeous green juices made from kale.

How I eat Kale…

I love juicing Kale, or mixing it in with my protein shakes. I also love adding it to salads. I actually started eating Kale so often I started growing my own. Anyway, just recently I discovered this amazing Kale recipe in the cookbook I am obsessed with, Super Natural Everyday, by Heidi Swanson.

Miso-Curry Delicata Squash

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INGREDIENTS

  • Summer Squash
  • 1/4 cup extra-virgin olive oil
  • 1/4 cup white miso
  • 1 tablespoon Thai curry paste
  • 4 medium new potatoes
  • 2 tablespoons fresh lemon juice
  • 1.5 cups chopped kale
  • 1/3 cup pine nuts
  • 2/3 cup fresh cilantro
  • Cherry tomatoes

DIRECTIONS

  • Preheat oven to 400 degrees F.
  • Cut squash and potatoes.
  • In a medium bowl, whisk together olive oil, miso, and curry paste.
  • Combine squash and potatoes with miso-curry paste. Toss.
  • Roast in a glass baking pan for 25-30 minutes until potatoes are soft.
  • Add kale, lemon juice, tomatoes, pine nuts
  • Cook for an additional 10 minutes.
  • Let cool, add cilantro.
  • Enjoy!

This is a quick easy dish that taste amazing and is full of health benefits. This dish is organic, vegetarian/vegan. It can be eaten as a main dish or a side dish.

Questions for You…

  1. How do you eat kale?
  2. What is your favorite leafy green?

© 2013 sweatdaily

 

Clean Eating…

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So Lets talk about Eating Clean…

Eating Clean: To eat organic whole foods.  To eat 5-6 small well balanced meals a day,  consisting of a protein (does not have to be animal flesh) and complex carb. in 2-3 hour intervals. The idea is to fire up the metabolism, providing energy, and promoting weight loss.

 

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I have been really cleaning up my diet since the beginning of 2012. I would have to say I eat clean 80% of the time, so it is still something I am working on. The transition of Eating Clean is not the easiest or cheapest alternative, but it is totally worth it.  It makes you feel good – full of energy, and it taste amazing.

As you may know, my clean eating lifestyle began with the 2012 New Year’s resolution – To try one unique exotic food once a week. This got me shopping at organic markets and local farmers markets. This led me to read books such as  Skinny Bitches, The Eat Clean Diet, and The Crazy Sexy Diet which led me to buying a juicer. Which led me to start a veggie garden. Which led me to cook more vegetarian and vegan meals. Which led me to research more, read more, seek more knowledge.

 

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All of this led me to crave a stronger body, in order to enhance myself as a runner. Now I am running further, faster, stronger. Eventually, this led me to start the Livefit trainer, which taught me how to meal prep. Which also taught about supplements and protein shakes. Which also taught me about calorie counting and carb-cycling. Which led me to using a kitchen scale, and measuring out my food. (I am not that picky though, and don’t always measure everything, but the point is I have the knowledge now, and tools, to do this if I desire too.)

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Side note: (Although, I would like to point out that, I do not label myself as vegetarian or vegan. I would rather choose the purest form of food, the highest quality of food, the lesser of two evils. And take note on this, that in some cases the vegan option can be just as highly processed. For example, I would rather eat a local organic egg, then a highly processed powder egg substitute that is vegan. )

Which ever nutritional lifestyle you choose, whether Paleo, Vegan, Vegetarian, High Protein, when it comes down to it, most nutritional lifestyles include organic non-processed foods.

So start eliminating those processed foods from your diet today. Start eating clean. Trust me it is worth it!

© 2013 sweatdaily

 

LiveFit Trainer Update

I haven’t written a post on the Livefit trainer in over 2 weeks…

So here we go…

Today is day 48, which will also be my last day of week 7. I am more than half way through phase 2.

The differences between phase 1 and phase 2 is…

Basically, the program progressed by adding cardio into the mix during  phase 2, weeks 5, 6, 7, 8. This cardio consisted of a moderate 30 minute cardio session at a constant pace. Because phase 2 is still considered a building phase the weight I lift has gotten heavier, the reps increased, while the sets decreased. I am normally still resting for 1 minute in between each set, unless it is a superset. Some sets I lift to failure, while other sets are a dropped set.

Lets get that run on…

I am very happy that I am able to run again, however adding running along with the weight training has been very time consuming. If I complete my run on the treadmill, I normally spend between 1.5 – 2 hours in the gym. If I run outside then I am in the gym for 1 – 1.5 hours and then I hit the pavement running. So as you can see, I am in the gym a lot… and I hate the gym.

When I run on a treadmill, I feel like a hamster on a wheel…

To be totally honest, in the last 4 years, I have probably run on the treadmill 5 times each year, when it is a heat wave summer, and too dangerous to run outside. (I will not be one of those crazy runners, running in 110 degrees 90 percent humidity. Trust me I have done that before, and ended up in and out of the doctor’s for 3 months.)

But now, I am running on the treadmill, 1-2 times a week, and I hate it. The only reasons, I put myself through this treadmill running torture is because it saves me time, and I’m sick of the cold. It is the end of March and it has been in the 30s with gusty winds.

Anyway, I have been trying to make my treadmill runs interesting by putting up the incline slightly (1-2), and running at faster speeds, normally 8:30 min mile. I can deal with this because it is only 1-2 times a week. Hopefully, the sun will come out soon and I will be able to forget the treadmill for good.

As for outdoor running and half marathon training…

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I have been doing hill repeats, short easy runs, and some long runs on my weekends. But that is just another reason why the Livefit trainer seems time consuming. Along with trying to complete this trainer to the best of my ability, I am also training for 3 races, but the one I am really focused on is the NIKE WOMEN’S 13.1. This races is scheduled for the last weekend of April. So I have 6 weeks to get some serious running in. (I will write a separate post, and go in more detail about my training plan.) 

Weight training and results…

I will not post my progress pics quite yet. However, I will tell you this… In phase 2, I am lifting heavier because it is a requirement, but also because I am capable of it. I started this program with strong lean runners legs, but no upper body strength what-so-ever. During phase 1, I was lifting 5 lb dumbbells, now I am lifting 15 lb dumbbells. I was lifting a 20 lb bar, now I am lifting 30-40 lb bar. I was deadlifting with a 40 lb bar, now I am with a 60 lb bar. I am not only feeling stronger, but looking stronger too. I am not seeing bulky muscles, but rather a lot of lean muscle definition, which was my ultimate goal.

Abs, I knew you were there, but never saw you before… it is so nice to finally meet you! 

What I am probably most excited about, is that I am finally seeing a flatter stomach which is revealing some abs. This makes me excited, because the weakest part of my body has always been my core. Every expert runner has always told me a stronger core will help improve your running, and that is what I am hoping for.

The whole point of me doing the Livefit Trainer, was to get stronger, so I would improve my running, by being able to run stronger, further, faster. 

When I am out on the running trail, that is exactly how I feel, stronger and faster.

I also trust Jamie Eason. She has a video, that I posted earlier on my blog, about how you should train your abs like any other muscle group – not every day. She also said that while lifting free weights, most of the exercises engage your abs anyway. I have found this to be soooo true! 

Clean Eating…

In phase, 1 I struggled with clean eating, because I was having a hard time packing enough meals for the day.  Now I have this…

MOMS


Above is a picture of my lunch box. I found it at MOM’s Organic Market. I like it because it fits all of my meals for the day, and it keeps everything cold. It is like carrying around a mini fridge.

Calorie Counting

In phase 2, it is required to start calorie counting. I am not very good at this, and I don’t do it all the time. But I am aware of how many calories I need. It is less on days that I lift upper-body. It is more when I lift lower-body, or go on longer runs.

A clean eating tip, that is introduced in phase 2, is measuring all ingredients. Because of this, it is suggested to purchase a kitchen scale.

scale

I really don’t see myself getting to particular about measuring and counting calories, but I will try my best while I am doing the Livefit trainer.  So I purchased this Cuisinart kitchen scale. My food processor is a Cuisinart. I really like this brand. I haven’t used it yet, but I think it is going to be a good thing to have on hand in the kitchen. Plus all fitness models, and fitness competitors have their leanest results when the measure everything. So if you are trying to loose weight, or lean out, it might be a good thing to look into or purchase.

Supplements

In phase 2, it is suggested to take a digestive enzyme, in addition to Protein powder, BCAAs, Glutamine, multivitamin, and fish oil/flax oil . So I purchased…

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(I just bought these yesterday, so I will write a more detailed post about what the are and how they work, so stay tuned. )

So that is an overview of what I have been doing for the last 2 weeks, with the Livefit trainer, and my half marathon training… Stay tuned for shorter but more detailed posts, on long runs, and supplements.

Questions for You…

  1. Do you ever run on the treadmill?
  2. What is your favorite way to run on the treadmill?

© 2013 sweatdaily

Black Bean Pasta

About two weeks ago, I was browsing the isles of MOM’s Organic Market, and I came across this…

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Black Bean Spaghetti! 

This pasta is amazing. It is gluten free, organic, and contain 20.5 grams of protein per serving.  The ingredients listed are two things, organic black beans, and water – it is that simple.

For those that are clean eating or consuming a plant based diet, this pasta is an amazing protein option.

Pasta Toppings

Sometimes when trying a new pasta, one may question what to top it off with. Well tonight, I literally used whatever I had on hand.

Ingredients

  • onion
  • sweet potato
  • olive oil
  • carrots
  • mushrooms
  • cilantro
  • avocado
  • egg
  • 2 tbsp of rice vinegar
  • 1 tbsp of sesame oil
  • 1.5 tbsp of shoyu
  • sea salt

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This dish is salty, sweet, delicious. It is colorful too! A must try!

© 2013 sweatdaily

Protein Shake Recipe!

Lets talk about clean eating…

As you all may know, I am currently doing the Livefit trainer by Jamie Eason. Besides the daily weight lifting and cardio sessions, Jamie Eason teaches us how to eat clean. Boy have I learned a lot! For those that are totally clueless, (don’t worry if you are, I was too at one point) she has a meal plan written out, along with grocery list, videos, and recipes… all on bodybuilding.com.

Here is what goes down…

  1. The meals consists of mainly a protein, complex carb, and healthy fat.
  2. Ideally, with in an hour of waking eat your first clean meal, then continue to eat 5-6 small clean meals a day in 3 hour intervals.
  3. Never workout on an empty stomach.
  4. Use measuring tools, such as a scale, to get exact portions.
  5. Use apps, such as fitness pal to record calories. It is important to get at least 1600-2000 calories in order to build muscle, (but it also depends on your size/BMR.)

When reading this reviews on this trainer, a lot of people claimed they were vegetarian and following the meal plan was impossible. But nothing is impossible. If you are vegetarian or vegan, you should be getting the same amount of protein as someone who eats meat. I am not going to label myself as a vegetarian or vegan, but I do cook most of my meals meatless. I will eat eggs and fish, but for those who don’t… Stop thinking that protein is animal flesh, because it doesn’t have to be.  You can sub, animal protein for many things example: beans, or lentils, and there are tons of vegetables that are a great protein source.

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I found these charts on google, while researching protein for you guys!

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Supplements

Along with a multivitamin, BCAA, and fish oil/flaxseed oil, Jamie Eason suggests we drink a protein shake. Research claims that if you drink a protein shake with in 30 minutes to an hour after exercise, you will see more muscle growth/recovery, and less soreness.

I have always been a very big fan of juicing. I will make a green juice a couple times of week and have been simply adding my protein powder to that. I actually started to grow my own kale in my vegetable garden because I use it so often. But right now during these cold months of winter, a lot of produce is not in season at the moment, so I have recently began playing around with different ingredients. I finally came up with this amazing protein shake.

Protein Shake Recipe

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I know it looks like a Starbucks coffee drink, but the reusable travel plastic cups work perfect for protein shakes.

Ingredients

  1. 1 banana, (really good source of potassium, which helps with muscle cramping.)
  2. Cacao powder (good source of antioxidants)
  3. Chocolate protein powder (I use Vega Sport because it is vegan, soy free, and created by an iron man athlete.)vega
  4. Wheat Germ (good source of antioxidants, vitamins, fiber, very good amount of protein, 27g per 115-gram serving.

    Read more: http://www.livestrong.com/article/2707-facts-health-benefits-wheat-germ/#ixzz2MtlCygsN

  5. Flax seeds (omega 3s)
  6. Coconut Water (good source of potassium, and hydrating)
  7. Spoon full of organic all natural peanut butter (make sure nothing is added. This is an additional source of protein and healthy fat.)

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This protein shake recipe is very high in protein, heathy fats, and potassium. It is also enriched with other vitamins, and omega 3s. I drink this to refuel after my workout, and use this as one of my my meals.

No need to waste calories on Reese’s Peanut Butter cups. It definitely satisfies my chocolate and peanut butter craving.

Question for You

  1. What is your favorite ingredient for a protein shake?
  2. What is your favorite protein powder?

© 2013 sweatdaily

 

 

Livefit, Days 23/24/25

The last three days I have completed Days 23, 24, and 25 of the Livefit Trainer. OMG! One more day and I will be done with Phase 1, and moving on to Phase 2, week 5. This is exciting, but things are going to get tricky.

a quick recap of my days…

Phase 1, Week 4, Day 23 

Back and Biceps

Phase 1, Week 4, Day 24

Chest and Triceps

Phase 1, Week 4, Day 25

Legs

So that is what I have been lifting for the last couple of days…

Challenges…

I have come to the conclusion that my weakness is not clean eating, but rather organization and time management. I have been eating very clean, I just need to make sure I am eating enough. So this next phase, Phase 2, I am really going to work on planning my meals on Friday. I thought about Sunday, but Friday is my day off from work, so I will have more time to get these meals planned. I’ll have time to go grocery shopping, make the meals, and divide them up into their proper portions.  I can’t wait to blog about it… so keep your eyes open for more “clean eating” posts!

Also in phase 2, Jamie Eason talks about measuring out your food, and calorie counting. I measure out my food, from time to time, but I never use a kitchen scale. So this will be my next purchase. A kitchen scale is important and helpful to  measure all sorts of things, especially meats, in my case fish. Jamie Eason also suggests the app My Fitness Pal, for calorie counting. I have yet to use this app, but I have a client that is using it and he loves it. People can follow you, so they can see what you are eating. In his case, his personal trainer follows him.

This app will help recored calories. You are able to keep track of what you are eating – Maybe at the moment you are eating way to many carbs, but aren’t really aware of it… this app will make you aware. And because others can follow you, you will be motivated to stay on track. Sometimes people just need that little bit of support. Honestly, I am just not that picky, so I have never even thought about counting calories, but I am excited to try this app. I am really curious to see how many calories I consume on a daily basis. DownloadedFile-1

Rest in between sets is more important then you think…

Another helpful app that Jamie Eason suggest is called the GymBoss Timer. In Phase 1, we were lifting 3 sets of 10-12 reps using a minute to rest in between each set. This app has a basic timer on it that times a one minute rest period. It worked perfect. Resting in between sets is especially important in phase 2 when we will be lifting heavier and incorporating supersets into the mix.

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 “For some exercises, you’ll feel ready to continue after one minute; other exercises might require two. Regardless, the rest period should be long enough to allow you to tackle each set with as much exertion as possible.” – Jamie Eason

Supersets… What is that??

A superset is when you perform an exercise set and immediately after you do a different exercise set with no rest time in between.  You will also be “lifting to failure.” This means that on your last set, instead of lifting to your last rep number, you will continue to lift until your muscle is so tired it can not possibly perform another full rep.

Things are going to get tricky…

In the beginning of the post, I mentioned that I am excited about starting phase 2, but I also revealed that things will get tricky… In phase 2, we will start to throw cardio into the mix, which means RUNNING for me. Because I am a runner, this is super exciting for me… finally I will have my runner’s high back. Yay! However,  things are going to get tricky, because I am also going to start my half marathon training.

Jamie Eason says it is best to lift weights first and then do your cardio. So the easiest thing to do, would be to hit the gym, lift and then go on the treadmill. But I hate the treadmill. When I am on a treadmill I feel like a hamster on a wheel. So the plan is to do my weight lifting and then go for a run outside. This also means I am going to have to wake up earlier. I am going to have to be in the gym no later than 7:30, and then have L meet me outside my gym, so we can start our runs from there. Or we could even meet up in our regular spot, since my gym is up the street from the running trail.

So what will J do?? She has options… We can do our weight lifting together, and then she can stay in the gym and do her cardio, while I go running with L. Or after weight lifting she can come along with L and I on our run.

Another tricky part…  

In phase 2, Jamie Eason, claims that phase 2 is still a building phase. So she only has us doing 30 minutes of cardio… Well there are going to be days when I am just going to have to run longer then that… Sorry I am a long distance runner, training for three races in April.

Ok so that is it for now… Hopefully, I can juggle all of this. As long as I wake up earlier, and plan out everything well… I think I will be good to go.

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Also guys, you can now follow me on Daily Mile!  The above photo is my profile pic. I had to model my new lululemon running outfit and my newton shoes. But if you are a runner and you are not on Daily Mile you must get on it asap. It is an awesome community for endurance athletes, and a great way to track mileage, share it with others, and get the support you need!! I love it!!

I also joined Fitocracy!   This site does not just cater to runners. It is an awesome fitness community that is filled with a very diverse crowd. You will find all sorts of athletes here. It is very easy to track your daily workouts, whatever it may be, including weight lifting. It is also very game like… because the more workouts you track the more points you achieve. You can move up to levels. There are groups you can join, where you can discuss whatever topics your desire. You will find motivation and support here! Join asap and follow me!

I know this post was a long one but…

Things you need to do…

Check out the apps.

  1. MyFitnessPal
  2. GymBoss

Check out the sites… Join and follow me!

  1. Daily Mile
  2. Fitocracy

Other amazing free fitness apps to check out…

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Questions for You…

  1. What is your favorite fitness app?
  2. Are you on dailymile or fitocracy? If so let me know and I will follow you!

© 2013 sweatdaily

Missing my RUNNER’S HIGH.

Tuesday was Mardi Gras. Wednesday was Ash Wednesday, the first day of Lent. Today, is Valentine’s Day. All of these special days falling in one crazy week. I am so thankful today, although it is everyone’s Thursday, it is my Friday. (If that makes since…)

AT THE SALON

This has been a crazy work week for me. I have had a week full of hair color transformations. It is only mid February, but for some reason everyone wants to go lighter. I wasn’t expecting to change my brunettes to blonde bombshells until March or April, but it happened this week, which meant long days, and late nights at the salon.

LIVEFIT UPDATE

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PHASE 1, WEEK 3, DAYS 16,17,18

DAY 16, Monday, 2/11/13,

BACK and BICEPS

  • Wide-Grip Lat Pulldown – 3 sets 10 reps – (30lbs) alternative work out PULL UPS

  • Seated Narrow Grip Cable Rows – 3 sets 10 rep – (30lbs)

  • T-Bar Row – 3 sets 10 reps – (10lb weight, 20lb bar, total 30lbs.

  • Back Extensions – 3 sets 10 reps – (body weight or hold weight with arm across chest) NOTE: This is my new favorite work out for lower back muscles.

  •   Barbell Curl – 3 sets 10 reps – (20lb straight bar) NOTE: I really felt this worked my biceps. They were super sore the next day.
  •  Incline Dumbbell Curl – 3 sets 10 reps – (started first set with 5 lbs just to work on proper for then went up to 10 lbs for the rest of the sets) 
  •  Alternate Hammer Curl – 3 sets 10 reps – (10 lbs)

Tuesday, 2/12/13, REST DAY

The original plan for this day was to hit the gym at night. I am busy all day with an art class and work, so night time is the only time I have to work out. I ended up not being able to get home until 9:00 pm and the gym closes at 11. I decided I didn’t want to be the one closing the gym, so I used this as a rest day and planned to do that day’s work out, Day 17, the next day along with that day’s work out. Double duty. Didn’t want to fall behind.

THE DOUBLE DUTY DAY

DAY 17 & DAY 18, Wednesday, 2/14/13

CHEST, TRICEPS

LEGS

Today, Thursday, 2/14/13 is DAY 19 of LIVEFIT. I will be hitting the gym this afternoon, to work on Shoulders & Abs. I will not be taking any more rest days until the end of phase 1. If for some reason I can’t make it to the gym, I will take a rest day and do double duty the following day. But this is only if for some reason I am desperate and can’t make it to the gym. Jamie Eason does have 2 videos of at home work outs just in case, but I’d rather just try to stick to the program as closely as I can.

SEEING RESULTS

First things First. I am desperately missing my RUNNER’S HIGH! But I also can’t believe how fast Phase 1 is flying on by. Today will be the last day of week 3 and then I am moving right on to week 4. 1 more week and then Phase 2 begins, where you can introduce cardio into the program, and for me running. Yippee!! Can’t wait to experience my runner’s high again. However, I will admit that I have really enjoyed focusing on getting stronger. I think that it is super important, and it gave me the opportunity to focus on eating clean as well. Plus, waiting to run, will just make my runner’s high that much sweeter.

I also wanted to tell you, that I am starting to see some results, and feel them too. I didn’t think I would see much results especially this fast, because I am an athlete already in pretty good shape. But, my arms are starting to take shape, and I have began to see even more definition in my legs and abs. As for feeling results, I am feeling stronger. I also have been really tired lately, but I think that has a lot to do with work and not really the Livefit program. I am pretty sore though, everyday. I am also much more hungry, but I think that is because my growing muscles need fuel and my metabolism is fired up.

CHALLENGES

I have already been eating clean for about 9 months now, but I was having challenges with eating enough calories. I am doing much better about preparing my meals, and packing my food. The two things I need to work on now, is drinking more water, and making more protein shakes. But I am still taking my other supplements.

So that sums up my update with the Livefit program. I can’t wait for Phase 2 to begin, in about a week, because during Phase 2 I will also start my half marathon training.

I found this on tumblr... Now she is hardcore!

I found this on tumblr… Now she is hardcore!

Oh BTW, I updated my about page, so check it out. I also updated my race times. Please follow me on twitter, athlinks, and instagram.

Questions for You

  1. Do you eat clean? What is your favorite eat clean food/meal?
  2. What challenges do you have it your fitness routine?
  3. To my Runner followers: What is the longest amount of time have you gone with out running?

© 2013 sweatdaily

Vegan Strawberry Waffles

“That’s when I heard part of the secret. What we eat is a matter of life and death. Food is who we are.”    – words of wisdom by Scott Jurek

Along with doing Jamie Eason’s, Livefit trainer, I am currently reading Eat and Run, by Scott Jurek. I have to get my run fix in somehow, and because Phase 1 of livefit bands running, I decide to read about ultrarunning.

Eat and Run, is about Scott Jurek’s life as a ultramarathon runner and his transition of becoming a vegan. This book is perfect for me because I too am a runner, who eats mostly a plant based diet. I am always challenging myself to cook as many vegan dishes as possible, and this book is full of amazing recipes.

I plan on trying every recipe in this book, and  so far I have tried the Vegan Chili, and the Apple Cinnamon Granola. What I love most about his recipes is how full and satisfied you feel after eating them. When people think of vegan meals, most of the time they think it will be a light meal, lacking protein – but that doesn’t have to be the case. Scott Jurek doesn’t just proof that, but he out does himself with each new recipe I try.

Today, I attended my friend’s baby shower, which in our world, is translated into a vegan brunch. So I woke up early to prepare the food I was bringing. Normally I don’t plan ahead, but because others would be eating my food, I decided to test it first. So earlier this past week I whipped up a batch of Scott Jurek’s Vegan Strawberry Pancakes.

“Then one Sunday morning, after a 20 mile run… I served them my first batch of banana-strawberry vegan pancakes. They were golden brown and sweet dense, and hearty. The fruit flavors met on my tongue, then tangled together in a way fruit flavors had never done before. That is when I decided I could live without butter and eggs. ”                    – Scott Jurek

INGREDIENTS

  • 1/4 cup spelt flour
  • 1/4 cup buckwheat flour (I didn’t have this one, so I just omitted it and added extra oat flour.)
  • 1/4 cup whole wheat flour
  • 1/4 cup oat flour. (I used a 1/2 a cup of oat flour to make up for the buckwheat flour I didn’t have.)
  • 1/4 cup millet flour
  • 1/4 cup rye flour
  • 1/4 cup barley flour
  • 1/4 cup corn meal (You can use either yellow corn or blue.)
  • 1/4 ground flax seed or chai seed (I used flax seeds and ground them up in food processor.)
  • 2 teaspoons baking powder
  • 1/2 teaspoons sea salt
  • 2 cups of rice milk
  • 3 tablespoons olive oil
  • 2 tablespoons agave nectar
  • 1 tablespoon vanilla extract
  • strawberries and bananas (I used fresh strawberries not bananas, but you can do any fruit you would like or add nuts.)
  • wheat germ (I added this, for additional nutrition.)
  • maple syrup for topping

DIRECTIONS

  • Combine flours, baking powder, salt, wheat germ, and ground seeds in a large mixing bowl. pancakes
  • Add rice milk, olive oil, agave nectar, and vanilla. Mix well.pancakes2
  • Grease a skillet with coconut oil and heat for 3-5 minutes.
  • Pour 1/2 -3/4 cup of bater onto the skillet for each pancake.pancakes3
  • Cook until golden brown and then flip.
  • Top with strawberry or maple syrup or both. I made strawberry topping by throwing a bunch of strawberries in a food processor. pancakes4

I was beyond impressed with this batter, however for the baby shower, aka, the vegan brunch, I used the same batter recipe, but made waffles instead. The reason I went for the waffle over the pancake is simply because it looks prettier. I guess it is my artist side coming out, but no matter what I make or create it has to be visually beautiful. And although, Scott Jurek made pancakes, my pancakes always look sloppy, while my waffles always look perfect. waffles

At the brunch everyone loved the waffles.

As for a brunch beverage, I juiced a bunch of minneolas. Minneolas is a fruit that is part of the citrus family. It is a mix between a grapefruit and tangerine. They are very juicy, so they make for a good fruit to juice. I bought them fresh and organic from MOM’s organic market. One of the employes there let me sample one, to make sure it was sweet and not sour. They ended up being very sweet and made a wonderful juice.

juice

Both the batter and the juice are two recipes that you have to try.

Questions for You?

  1. What is your favorite fruit juice?
  2. Do you like pancakes or waffles better?

© 2013 sweatdaily

 

 

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