P90X and Insanity Hybrid

P90x and Insanity Hybrid Journey

HOLA!!!

Last week I finished the Insanity and P90x Hybrid.  It was a great experience and went by really fast!!!  This was a great transition to avoid an extensive weight loss plateau.

If you think you’re not getting the results you want from a workout program  then it’s time for the good ol’ FITT principle.   Change your:

Frequency (how often you workout)

Intensity (how hard you workout)

Type (what are you doing??)

Time (the duration of your workout).

This will make a big difference in your results.

dinner-trying to avoid starchy complex carbs at night-IT"S TOUGH

(Psst…you will need to look at your nutrition too .  Are you eating Pizza once a week??? DOES well on our taste buds but es no bueno on our body.)    For example, stick with low Gylcemic Index (GI) food choices (anything under 60 GI is PERFECTO.)  There’s a ~3 min video explaining GI on the Healthiest Meal of the Day/Shakeology tab.  That’s ONE reason why I LOVE SHAKEOLOGY.  It’s certified low GI at 24!

In fact, people who stick to a low-GI diet are less likely to develop diabetes and other medical life lemons.  And guess what?  Not only can low GI diets prevent nasty diseases; they can also help to reverse them.  Amen, glitter explosion.”

~Kris Carr in, Crazy Sexy Diet.  Page. 46

Check out My Eat Clean Diet tab for more advice and tips.

Another way to REV UP your metabolism is with a cleanse.  Not only will it assist in weight loss but it’s good for eliminating toxins from your body.  Remember, I’m a prevention is HOTT (yes, with two ts;) cheerleader….SO, let’s GO!

RESULTS:

• Lost 4lbs and gained lean muscles (started @ 149lbs and now @ 145lbs) Well, 7lbs if you include the 3lbs I lost on the Shakeology cleanse.

 I’ll send you a FREE sample.  Just send me a comment below or message me on fb.  (In my opinion, it’s the  closest product on the market to juicing without the fuss…especially when they come out with a vegan option)  Check out this month’s Oprah’s magazine for an article interviewing the co-creator Darin Olien on the super foods Shakeology contains.

shakeology with just water/ice and mysecond meal before a race

                                                                

Article on Shakeology and it's Superfoods

• 5 inches smaller overall
• 15% body fat (according to the Fat Measure tool/plastic=not super reliable)  I’d like to get a more accurate reading.

*I have before in after pix in my bathing suit I’ll send upon request

 GOALS ACCOMPLISHED:

• Haven’t done pull ups without the chair YET but I’m A LOT CLOSER.  (Asylum does pull-ups, which is my next workout program)

• Leaner overall and in my LEGS…cellulite is getting MUCH less noticeable in my thighs.

Incorporating weight training 3x per week really helped avoid a plateau in my body transformation.  NOW, I’m doing the Asylum program, which is a sequel to the Insanity program.  It’s my first week and it’s AMAZING.  Thankfully, it’s not all-high impact and it really focuses on muscle development.   It’s important to not consistently compound your body with intense workouts your body with be constantly in an acidic environment.  Therefore, recovery weeks are CRUCIAL in between programs like these.

I’ll be recording and showing off my Asylum journey.  So stay tuned!!  Thanks for listening.

Fit TEST

after one of the high impact workouts-Vertical Plyo

STAY MOTIVATED, POSITIVE, and DO MORE…(who’s stopping you??)

<3

Kristen

Cleansing

CLEANSING

“EVERYONE WINS WHEN YOU SHARE”

Last week I did the Shakeology cleanse. Please refer to the Healthiest Meal of the Day for more information on the how to along with my vlog.

This time I actually weighed myself before and after and I lost 3lbs in 3 days. WHOO HOO.

Yet, there is a more important reason why you should cleanse your body.  This is essential to rid all of the stored up toxins built up in your body.  Currently, I am a student of cleansing and nutrition and I am learning something new everyday.  The book I read/rereading is called, Crazy Sexy Diet by Kris Carr.

In her book, she has a twenty-one day cleanse, which I may do once I come back from my Mexico trip.  However, her cleanse is not only about what you feed your body but also about what you feed your mind.  Its purpose is to release the overall toxic stressors we encounter everyday!

On my Shakeology cleanse I incorporated a green smoothie found in the Crazy Sexy Diet book/21 day cleanse. Essentially, this is a preview of the 21 day cleanse and it is a learning experience to eventually allow me to be a teacher for my mom.

YOU SHOULD GIVE IT A TRY!

Green Guru Smoothie

(serves two)

1 avocado

5-8 romaine leaves

1 cucumber

2 ounces E3Live

1 cup coconut water (or purified water)

1 banana or 1-2 pears

Stevia to taste or 1 teaspoon of agave

Place all the ingredients into a blender and blend until smooth.

On the Shakeology cleanse you cannot mix it with anything else other than water.  However, this is how I mix Shakeology on a daily basis since I’ve had people ask me

Shakeology Banana and Blueberries

One cup of skim or soy milk

Less than a hand full of blueberries

Less than half of a banana

Ice to taste

Then mix J

VOILIA

WEEK TWO/THREE Eat Clean Diet Challenge

WEEK TWO/ THREE of the Eat Clean Diet-TIPS and Recipe

ALMOST THERE…DONT QUIT WHILE YOUR AHEAD.

Hello Everyone,

Sorry I haven’t been in touch the last week.  I hope everything is going well for you.

Let me know if you need anything!!   Here are some recipes from the Eat Clean Diet or others that I’ve used.  PLEASE SUBMIT ANY THAT YOU HAVE USED AS WELL!!!!!

good dinner choice or meal 4 choice

TIPS-AVOID starchy complex CARBS at night such as whole grain bread and dairy.

 

Rosted Butternut Squash

http://www.eatcleandiet.com/food_and_recipes/feature_recipe.aspx

Parchment-Baked Chicken with Arugula, Sage and Rosemary

 

http://www.eatcleandiet.com/food_and_recipes/clean_recipe/parchment_baked_chicken.aspx

 

MEAL in  A BOWL (pretty similar to what I make and I have a ton of leftovers)

 

http://www.metro.ca/on/recipe/6092/soupe-repas-minestrone.en.html

 

Vegetarian meal site

http://www.eatingwell.com/recipes_menus/collections/healthy_vegetarian_recipes

Shrimp and Quinoa Noodles...one of my favorites

 

WEEK ONE-Eating Clean :)

Hello Gorgeous!

WEEK ONE DONE-ROCK STARS

How’s everyone doing???  I hope your first week was a success!  I know some of you have been having sugar withdrawals and I had some too :/…. especially after my cheat meal last Saturday.  I bought Whole Grain Kaishi Cookies on Sunday.  It has dark chocolate chips in there, which helped some. I tried to couple it with a handful of almonds J

Tell me about how you’re doing!  Also, let me know if there’s anything else that you need and I’d be happy to help.

Here are some pictures of what I eat regularly.

Yummy Shakeology-Featured in Oprah Mag.

with organic peanut butter, whole grain bread, half of half of a banan

eat your raw veggies ..clean them well..voila

 

 

 

 

I bought Kale!!! For a green smoothie next week

 

I eat only half of the bar and helps my chocolate fix

this was really good...and I had leftovers for two days (for lunch or dinner in a split)

 

 

 

 

 

 

 

 

 

 

 

 

 

As promised….3 links to recipes that I’ve tried. They were GREAT

Tight Tilapia

http://www.eatcleandiet.com/food_and_recipes/clean_recipe/tosca%E2%80%99s_keep-it-tight_tilapia.aspx

Asian Noodle Bowls

http://www.eatcleandiet.com/food_and_recipes/clean_recipe/asian_noodle_bowls.aspx

Scallops with Vegetables and Quinoa

http://www.inmamaskitchen.com/RECIPES/RECIPES/SEAFOOD_11/scall_TR_quinoa.html

How Much Protein is ENOUGH???

I don’t know about you but I became really curious about how much protein I should put in my body. Especially since I’ve been learning more about nutrition and weight training.  I didn’t know whether it was too much or not enough….YIKES, it’s exhausting.  I thought I should figure this out if I’m going to be putting protein in every meal.

In the standard American diet (SAD) people get 40-50% more protein than they need.

AY CARAMBA!  From my reading in Kris Carr’s, Crazy Sexy Diet having too much animal products/protein makes your body too acidic, which is JUST the type of environment DISEASE FEEDS off of!  (obliviously this is NO BUENO).

Typically, you should get 40-70 grams of protein in your diet daily depending on your gender, size, and situation, such as weight training or pregnancy (I typically add about 10 extra grams of protein to that when I weight train)  Women should get about ~46 grams (unless they’re pregnant)  and men should get ~57 grams.  OR you can calculate it by doing 0.36-0.5 by your body weight to get the proper amount.

Kris Carr notes in, Crazy Sexy Diet, that Dr. Furhman suggests that that’s even too much to keep the body at an alkaline level.  That’s why I’m going to stick with a lower end of the spectrum aside from the day I weight train.

” ~Big Fat Greek Wedding”]

"you DONT EAT MEAT...that's ok you can have [this;)

Here’s a link to a great guideline chart.

http://exercise.about.com/gi/o.htm?zi=1/XJ&zTi=1&sdn=exercise&cdn=health&tm=124&f=11&su=p284.9.336.ip_p674.8.336.ip_&tt=2&bt=0&bts=1&zu=http%3A//www.dietaryfiberfood.com/protein-requirement.php

Here are a couple of links of reliable sources that I found useful-

http://exercise.about.com/cs/nutrition/a/protein_2.htm

http://www.ehow.com/facts_5020205_much-protein-need-diet.html

TIPS-

• DRINK YOUR H2O~Homboy2outstanding results.
• Exercise 3-4x per wk
• Try to a lot of  your nutrients during breakfast.  I get a lot of protein for my breakfast when I drink Shakeology with 18 grams.  That’s almost my daily value, which is great if you’re trying to stay away from MEAT.

Make your meals with Low Glycemic Index so you’re not as hungry J

Here’s a chart-

http://www.lowglycemicdiet.com/compareyourdiet.html

 

DAY ONE-30 Day Challenge

Welcome WELLNESS CHALLENGERS,

CONGRATS-you’re off to see the Wizard of Wellness and on your way in getting control of your life!  Once you get into this healthy lifestyle there’s NO turning back because you’ll start feeling GREAT and looking GREAT as well.  It’s also easy to do ….but it’s easy not to do (so be careful).

DAY ONE-

I hope my vlog helped you get set up for your first few days away from home.

Check it out if you haven’t already.

Also, check out my tab on the Eat Clean Diet  tab to abide by the EAT CLEAN DIET principles and I put an example of my daily intakeJ.

This week is a week of experimentation—short and sweet.  So don’t get frustrated if you’re not PERFECT!!!!

TIPS

1. H2O ALERT—

Drink up to 8-15 cups of water a day (depending if you’re working out)…think of H20 as your homeboy.  Homeboy2oustanding(results) right, hehe???? Drink it with every meal.  If you need to spice it up then drink it with some fruit like lemon or orange. YUM . Also, drink 2-3 cups (I said oz in my vlog-WHOOPS) of water RIGHT WHEN you wake up (cold water) to help with digestion.

2. DURATION BETWEEN MEALS-

2.5-3hours…for proper hormone regulation.

3. TIME MANAGEMENT-

This is a BIG ONE-

SUNDAY is our day for PREP.  You’ll be getting your entire week ready for your eat clean cooler.  Also, think about your what meals you want to prep (and make enough for leftovers for your lunch/dinner the next day).  For instance if you’re making Chicken Cacciatore then cut up all the veggies you need for that meal and make it the next day.

Let me know how your first day went on the comment section below.  Also, comment on how you feel….GREAT J….energized or not so much.  Then I can help you make some better choices possibly.

If you’re choosing foods with low Glycemic Index you shouldn’t be hungry like veggies and some fruit.  GLYCEMIC WHAT????  I didn’t know too much about this until I started drinking Shakeology.  I have a video on my Healthiest Meal of the Day tab for you to learn more about it.  So get informed and CHECK ……IT…..OUT J! Knowedge is POWER. “you can do it..you have de power.”  HIGH YA

RESOURCES-

Eat Clean Diet Recipes

http://www.eatcleandiet.com/recipes.aspx

Sheryl Crows Cookbook (good for vegetarians) COMING SOON.

http://www.dietsinreview.com/diet_column/12/sheryl-crow-to-release-healthy-cookbook-in-2011/

Kris Carr’s website.  Learn more about this cancer survivor. (Her CRAZY SEXY DIET book is super informative and you’ll lover her writing.  She’s very spunky.)  However, she does swear a little (just a warning)

http://crazysexylife.com/about/

P.S.

THERE’S a TwisterROO

I’m going to have a special prize for the person that submits their starting to ending results to me.  The person that has the best results percentage wise is the winner.  So message me your info-(yes, including your before pic).  I will sign a contract saying- I will not show anyone or make it public upon request. I PROMISE that it will all be private.

LET”S DO THIS WELLNESS GODS AND GODDESSES.  WHOO HOO

30 Day Eat Clean Diet Challenge

Hello ALL,

I just finished reading, The Eat Clean Diet book.  My friend Dani, did a FREE 30 Day Eat Clean Diet challenge and I LOVED the idea.  While reading I was practicing the principles/diet plans and I am now ready to do the challenge with people that are interested. Eating clean does not mean you’re only eating raw food but just more of it as well as preparing your own meals as oppose to getting take out.  There are some tips in the book that help with time management and suggestions on how you can EAT CLEAN OUT.  Furthermore, you’re allowed one cheap meal or treat while eating clean on a weekly basis.  If you’re not ready to jump in full force then do the Eat Clean Diet 6 or 5 days a week and then gradually start taking away your cheat days.  Essentially the purpose of this challenge is to keep us all motivated and accountable for what we eat with a community of supporters. It’s a great way to learn how to eat the food your body needs to live a CONSISTENTLY healthy lifestyle .  Avoid crashing and stay ENERGIZED

HOW WE WILL KEEP TRACK

Weigh in every week.

Before and After Pictures (requirement).

Measurements (optional)

YIKES, I know that’s a scary thought!  However, I think this is the most motivating track keeper of them all.  When I took my before pictures I tucked them in a folder hidden on my computer.  I was embarrassed and worried I would think I might not accomplish my goal.   I am sooooo glad I did it now.  I will look at my picture whenever I need a little extra motivation and once I compared the two I really noticed how much I lost and how much muscle I gained .

REQUIREMENT-TELL SOMEONE close to you about your goals.  Better yet find a friend or family member that you talk to often that is interested in taking this challenge as well. Lastly, put your goals in a place you can see them everyday and stick with it J

WEEKLY MOTIVATION:

I will provide a video each week addressing questions and comments (comments and questions will go in EACH WEEKS Blog post or you can email me privately @ kbullerman@gmail.com or via facebook).  Therefore, please subscribe to my blog! FEEL free to post any good recipes you’d like to share on the blog post or send it to me and I’ll share it with everyone.

I will also give you suggestions, resources, and an example of what I eat in a day in my Eat Clean Tab.  Lastly, I will provide two to three favorite recipes of the week from the book, website, or any other recipes.

I’m excited to take this journey with you all!  Let’s get into shape and feel GREAT together-summers right around the corner.