February 2017 Recap

Soooo.....

I finished my dietbet. I finished with a 10 lbs loss and I was so proud of myself. However, I was disappointed to find out that I only "won" $100.30, which is not a loss, but only a $0.30 gain. More importantly, I stuck to my plan and lost the weight.

Right now, I have gained most of it back - about 6 lbs gained back right now but things have been really crazy. I recently had oral surgery, that I thought would be simple and painless, which turned into being very complicated and painful. My routine wisdom tooth and dental cyst removal had a complication. My mandibular nerve was stuck and fired the entire surgery. I was in excruciating pain, which could not have been avoided even with the maximum anesthesia locally (which I had). I would have had to have opted to be put under, which I did not want to do. I was awake, and terrified, despite having had a wisdom tooth out previously. When my tooth finally was removed from my jaw and taken out of my mouth, it was like a light switch - the pain suddenly stopped and I was numb.

My surgeon tells me that I have some nerve damage. I have limited sensation in my lips, teeth, gums, and chin. We (surgeon and I) are both hopeful that I will slowly regain some sensation in a month to 6 months. I will keep you all posted on that and how it is coming along.

In other news, mostly weight loss and blood work news, we have again entered the period of time where I can not under any circumstances cheat with food. I need to stick to my keto nutrition plan for the next 30 days, prior to my blood work for my endocrinologist. I am hoping this time I will have "normal" triglycerides and can be a normal human being again. The side effect of doing what I have to do for my blood work is that I will also lose weight if I do what I am supposed to do - so that's the plan.

Lastly, some ladies in my support group that I run, asked me to do a small accountability group with them because they need some support with a new nutrition plan and with meeting some fitness goals for work - SO, we are all aiming to lose 20 lbs by May 22. Right now, I am down 4! Shooting to go from 192 to 172.

SO here is where I am in my "before challenge" pictures.

Weight: 192 lbs.
BMI: 37.6
Body Fat: 36.1%

I think I look good from the front, but my goodness - the side and back view don't lie. Everything is up from before the holidays, measurements, body fat, BMI, everything and now it's go time. I will get back to and below 172 for May and get to my lightest adult weight ever this summer. If you want to follow my nutrition posts, I share them on my instagram stories on my page @photo_bombshell. Stay tuned!!! More to come!

Changes

Hey y'all! It has been a while! I did a DietBet for the month of January and did well, but then "treated" myself for 4 days instead of just one meal and guess who wound up with 5 lbs back on the scale? That's right! This girl.

I am working hard to get to 160 this year and now I am entering that period of time before a blood test, where if I mess up my nutrition, it will show on my blood work. I am back on track for another 6 weeks and hopefully the fear of failing the blood test in April will keep me honest.

Anyone else over "treat" themselves? I feel like once I get started, it is so hard to stop sometimes. The struggle is real. Just like I cheat big, I have to get back up and kick ass real big. Time to focus on myself and my health. January was awesome and I did make progress, so I am not just going to throw it all out.

In other news...

Hey guys! If you haven't noticed it yet, I recently started working with the UnWise Guys and their amazing podcast. It has been keeping me busy and I was lucky enough to get in on the action of our last on site recording at Title Boxing Gym in Wayne, NJ. The guys took on a boxing class and it was incredible!

Want to hear the episode? Check them out here www.unwiseguys.com You have to follow them! The laughs are non-stop. You can catch them on YouTube, Facebook, and Instagram too!

And here are some fun behind the scenes shots I took! Enjoy!

Feed the Beast!

Hey y'all! I am back and still on track! I am happy to report that I stuck to my nutrition plan and did my workouts this week. I am sticking with the theme this month and sharing some of my tips for success, what I use and how I do it, and today I wanted to touch on nutrition and supplements!

Along my journey in weight loss and reclaiming my health, I have tried many many "diet" programs but the ones that work for me are the 21 Day Fix Portion Fix System and the Ketogenic Diet. When I first started being conscious of my health, I lost 40 pounds with 21 Day Fix and the container system. I later learned that my triglycerides needed badly to be controlled, and a ketogenic lifestyle change was in order for me.

For the past 14 months, I have lived a ketogenic lifestyle while monitored by my doctors and medical team, all with great success, increased muscle, decreased body fat, decrease triglycerides, increased energy, and less thyroid disease symptoms! So, if you are a "normal" person, I would always recommend the container system as a starting point. If you need a little more, or understand macronutrients and how the effect the body/have specific body building goals or health requirements, a ketogenic lifestyle may be for you. For those who are considering "keto," do not go into it lightly. It must be done correctly to be effective and there are many nuances which you will have to learn and adapt to.

Check out a few resources that I have put together, based on my own success and experience!

PORTION FIX: Forget about counting calories! These 7 color-coded containers help you portion out exactly the right amount of food, so you never eat too much or too little. It's the simplest way to always get your best results.

Get Your Own Set Here!

KETOGENIC NUTRITION: Ketogenic Diet refers to a high fat, low carb, moderate protein diet. This type of dieting promotes an environment for the body to run on visceral and stored fat as energy while in a caloric deficit, rather than wasting muscle. Here are a few links I put together that I use for recipes, information, and cool keto ideas!

• Ruled.me - http://www.ruled.me/guide-keto-diet/
• Ketodietapp.com
• Cavemanketo.com
• Butterisnotacarb.com
• Dietdoctor.com
• www.Reddit.com/r/keto
• www.reddit.com/r/xxketo (for women)

Happy Shrinking, y'all! If you need help, have questions, or just want a support community while you get started, let me know! Email me at photobombfitness@gmail.com or contact me on Facebook - www.facebook.com/Photobombfitness

Where were they going without ever knowing the way?

Hey y'all! Trying to get back into the swing of writing regularly again and I was thinking about goals. My goals, my clients goals, my fit fam goals, and how most of mine specifically relate to my health, got my thinking about not just the WHAT of my goals, but the HOW. I don't always talk about my HOW because I just assume (probably incorrectly) that people know what I am doing and how I am moving forward with my health and fitness. That being said, I thought a resource roundup might be a good idea!

For me, it is critical that I workout at least 5 days a week - although 7 is better. Here are some of my FAVORITE activities and programs (and links to get them if it applies) so you can get set up and ROCKING IT OUT in the New Year!


FITNESS
1. Running - FREE! I run at least once a week and use a trainer called Couch to 5k or Couch to 10k (it goes all the way up to Marathon I believe!). I also run for Charity Miles (app) and my running club Hogwarts Running Club.

2. Body Beast - Straight forward, badass, body building and weight training program. It is fast paced and gets the job DONE! Great for men AND women who are looking to build lean muscle or become a HUGE BEAST!

3. 21 Day Fix - The first fitness program that I ever completed which helped me to lose 40 lbs., after my second baby was born! So hard but so worth it! Just 21 days! Do as many cycles as you need to make huge changes! I did!

4. Core de Force - This program has been amazing and is my current go-to for daily sweat sessions. The mixed martial arts style is challenging but still fun! You never stop moving and by the time you start feeling totally exhausted, its time for the bell to ring! AMAZING program that I am totally in love with. If you jump in and get started with this one, let me know so we can we accountability buddies!!!

 Stay tuned for me to hit you with my nutrition tips and resources as well as information on my favorite supplements and hitting hydration goals this year!!!

xoxo
#coachrosielovesyou

Happy Holidays! Health Goals! Healthy Resolutions!

Hey y'all. It's been a month. I wish I could say that I have made tremendous progress this month, but I have to be real and put it all out there and let you know - I haven't. I have been emotionally eating, stressing out, skipping workouts, forgetting about run sessions, and just being a mess. I could blame it on a lot of things, but the reality of it is that I feel somewhere along the lines here, I have become so TIRED of tracking, restricting, and working so hard and I have burned myself out.

I have contemplated backing out of the Beachbody Classic (again). I have delayed my progress pictures. It's not that I have actually gained any weight, but rather that I have failed to make any true progress. Part of me is perfectly comfortable at this size and this weight. Another part of me wants terribly to get my triglycerides under control and meet my goal weight. Then there is a little demon in there whispering sweet nothings of pizza and doughnuts in my ear. Let's just say, there is a lot going on.

Coming into the holiday season, I have had a lot derail me, which I take personal responsibility for, because I am in this place of having maintained my weight for basically all of 2016 based on my own choices and decisions. I am choosing to not track anything this weekend, and to take a break from my own obsessive thoughts to just enjoy the holidays with my family. It is almost like, the harder I train, and the more restrictive I am with my nutrition - despite my success - the more I just want to throw it all out the window! Soooooo.... taking a mental break and letting myself be ok with that, seems like what I should do for just a few days.

After that, my goals are still in effect. I am going to share them here so that I stick with them!

2017 Health Goals

1. Reach 150 lbs
2. No Cheats from March 1 - April 19 (bloodwork preparation)
3. Normal Triglyceride Levels for the first time in my adult life (April 2017)
4. Move out of the Obese BMI category (yes, I know BMI is a poor measure of health on an individual level particularly those with high lean body mass, however it is necessary for my skin removal surgery).
5. Reduce Body Fat to 25% or less.
6. Run at least 3 miles a week.
7. Reduce 5k running pace by 4 minutes (10:30 mile)
8. Engage in practice of meditation and gratitude monthly.
9. Wear a bikini in public.
10. Set appointment for skin removal consultation. 

I am trying to work on my well being in a variety of areas, and I encourage others to do the same. New Year's Resolutions (which I HATE) don't always last, but if you make yourself long and short term goals for your health, you can gauge where you are and how long it will take to get to your destination. Not every goal is based on appearance, but they are all measurable. The world will know for sure, if I have hit these goals in 2017 and I am happy to share them here as well. 

For those of you looking for ways to set health goals, consider some of the following tips - 

1. Don't just focus on pounds or kilos. Focus on your WHOLE health picture. 

2. Training and nutrition are a big part of your health - but so is stress management and reduction. Consider a resolution that will bring you peace. 

3. What makes you happy? Resolve to do more of that!

4. What makes you unhappy? Do less! 

5. Think about what you have to GAIN in 2017 rather than what you want to lose. 

With that being said, I am off to fold that mountain of clean laundry next to me, and prepare some goodies for our (small) Christmas Eve celebration! Wishing you all the best weekend ever, and to those of you celebrating, Merry Christmas! (My 4 year old wants to shout out all of our Jewish friends too - so HAPPY HANUKKAH!!!! from Charlie). 

Month 3 Check In and Core de Force Diary

Hey guys!

Competition Prep Update - MONTH 3!
As you know, I am back on track with my competition prep and the middle of this month marked month 3. I am down two pounds from last month, although my body fat percentage went up 1%. I can see in my own progress pictures that I am bloated despite being smaller. Here are the progress sets, side by side - even though I am not pleased.

Month 1

Month 2

Month 3

I personally feel like I looked much better at the end of September than I do now, and I know that is my own fault. I have been indulging, off of my keto nutrition plan, drinking alcohol, and eating fast food and candy. I have not been eating over maintenance calories - still in a deficit, but it is plain to see that the quality of your calories ABSOLUTELY makes a difference. 

You guys might also notice that my month 3 pics are marked Core de Force and that is because I have started a new program! 

Core de Force Diary - Day 3!

I am 3 days into the new MMA style workout program called Core de Force. I did MMA Speed on Monday, Dynamic Strength yesterday, and today I woke up feeling like I had been hit by a truck. I am so incredibly sore - more so than with any other fitness program I have done. I feel like my back is completely shredded and my arms hurt even to pull up my pants or put on deodorant. It has been an interesting morning here, trying to get dressed! ;)

I did a quick video of the knee section from MMA Speed yesterday and while I really hate video'ing myself - it is absolutely helping me with my form. I am learning where and how to place my feet for hits and kicks and learning to focus on form rather than speed. 

I am so excited to do MMA Speed again today, even though I am soooooo sore. I think that's a good sign! I am confident I will finish and I am pushing for big goals this round. I would like to see 165 lbs on the scale, which is a number I have not seen since just a few weeks before my wedding day over 6 years ago. I am also focusing on fat loss and making sure that my nutrition aligns with my goals so that I get that body fat percentage down while maintaining my lean muscle. 

Lastly, I started my coach only test group as well as a private group for my own clients - and everyone is kicking butt!! I can only hope to keep up with these amazing men and women! They are already seeing results with just a few days (or weeks for those who started early) into the program. If anyone is looking for something that makes you feel powerful and badass, and you want to do it at home? Message me, we can talk about it and get you connected to my group. I can not wait to show you all what I will look like at my 30 day photos - right around my birthday!!

Stay tuned!!