Aloha, everybody! Today we have our Kick Fat in the Ass Spring challenge ninjettes' journal entries.
These inspiring women are now past the two-week mark and it's been a joy to watch how strong they've become in every facet of their lives. Moreover, the way they support each other in our private forum inspires me in my daily journey towards optimal performance and health.
A few housekeeping notes:
- Connie M. began a ten-day carb depletion reset after her anniversary vacation to Cancun (see her entry below).
- Susan G. is also going on a mini-vacation as of today so I have her on a de-load week and predict she will come back to even greater strength gains and fat burning after allowing her body a chance to rest and recover. Allowing for this recuperation is going to give her a great rebound by allowing for optimal restoration and hormonal homeostasis. Another thing I had Susan do is increase her volume during her lift yesterday (reps, sets, intensity) before commencing the deload.
- As almost all of us have heartburn over what to do about alcohol. It has the potential to be a downfall and seductive temptress. I freely admit I know this firsthand. Frequent alcohol consumption sets back hard-earned gains, creates poor judgment when it comes to nutrition (and other actions) and derails performance for the days following. And, unfortunately for women, it increases estrogen levels.
- Of course, it's a personal decision. We all have different relationships with alcohol. For more on the effects of alcohol on fat burning, fitness/performance, and women's hormones, read page 17 of No Fail Fat Burning For Women: Get the weight loss edge for your optimal physique .
- COMING UP THIS SUNDAY: Kim K. and R.N. will be doing updated body measurements only on the morning of their carb re-feed this Sunday. While it's difficult and expensive to routinely get an accurate body fat test like hydrostatic or DEXA, measuring body parts (especially around the belly) is a great indicator of progress as opposed to the f-ing scale. Doing it when glycogen depleted (not bloated with water weight) is going to give them an accurate reading.
Now, here's our Four Fat Burning Babes in their own words....
R.N.
Michelle's note: Check back in a few days for R.N. and Kim K's new measurements before their carb re-feeds on Sunday
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| R.N. |
The only off day was my first carb re-feed on Sunday. I enjoyed every bit of my sweet potatoes and white rice but felt awfully tired. I am not sure if it was the carbs or that I didn't sleep well the night before.
(Michelle's note: the serotonin release makes many people sleepy after a re-feed. Most people get a very deep, quality sleep the night of their re-feeds).
But not to worry, Monday morning I had a cup of butter coffee and I was back to feeling good.
This week's realizations:
1) I am grateful for this journey
2) I like salad. Previously, I would hate having a salad because I would always be using "diet" dressing but now I am using real dressing with olive oil. It tastes great!!
3) I can eat avocados. Previously, I would only eat a small piece at a time and an avocado would last almost a week but now I eat whole avocado at lunch.
4) I enjoy my food. Previously, the food was always bland because I was dieting but not anymore. The fats I used to avoid now add substance and flavor. I have not had mayo in years because that used to be a "forbidden" food but last week I had chicken salad with mayo that I made. There's no reason to avoid it anymore.
I'm excited to see what this week brings. I'm starting a new, heavier lifting workout this week as Michelle feels I'm ready. I'll report back next week on how that's going.
2) I like salad. Previously, I would hate having a salad because I would always be using "diet" dressing but now I am using real dressing with olive oil. It tastes great!!
3) I can eat avocados. Previously, I would only eat a small piece at a time and an avocado would last almost a week but now I eat whole avocado at lunch.
4) I enjoy my food. Previously, the food was always bland because I was dieting but not anymore. The fats I used to avoid now add substance and flavor. I have not had mayo in years because that used to be a "forbidden" food but last week I had chicken salad with mayo that I made. There's no reason to avoid it anymore.
I'm excited to see what this week brings. I'm starting a new, heavier lifting workout this week as Michelle feels I'm ready. I'll report back next week on how that's going.
Connie M.
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| Connie M. |
The Good
The Mayan Riviera is a beautiful place to spend a 13th wedding anniversary, especially when the 'rents are with the kiddos and the trip is on the company because I beat my sales quota last year. We spent two nights in a cute rental cottage on an amazing snorkeling beach plus three nights at an all-inclusive adult-only resort.
Since this is a post about health, I'll add that I was able to make a few good choices about what I put between my lips:
- drank *significantly* less alcohol than I would've otherwise;
- managed to keep up the butter coffee in the mornings & supplements throughout;
- made choices better-than-I-would-have-otherwise at the buffet line and restaurants -- ceviche & avocado are amazing here;
- was only once hungry before 1-2pm, so ate a fried egg; which we noticed had a nice deep yellow yolk...perhaps Mexican chickens are pastured?
- drinking enough water (though the little plastic bottles make me cringe for the wastefulness).
The Bad
I fell off the No Fail Fat Burning for Women wagon pretty hard. Think I just need to reset and start over. It was that bad. I have downed:
- 6-7 alcoholic drinks & 3 'Nada-Coladas' during cocktail parties -- I still struggle to nurse just one, or avoid the odd stares and 'are you pregnant?' questions asked of non-drinkers at work events... my colleagues party pretty hard;
- white bread (that was dumb);
- fried fish tacos on the beach (amazing);
- mystery sauces (bbq?) that definitely had sugary sweeteners;
- queso in at least two meals (for which I've broken out with the obligatory pimples, serves me right!)
- desserts three nights;
- fruit (for which I'm not going to apologize - fresh papaya, watermelon and bananas taste GOOD when eaten while wearing a wide-brimmed hat in earshot of waves).
I haven't meditated but I think being in the water helps me stay present.
The Ugly
Man are we, collectively, FAT! I'm not talking a cute little muffin top or dimply thighs, but majority of others full-on waddling to the 3rd serving of fried food in the buffet line. Lest you think it's just Gringos, the vast majority of local women > 30 were also obese. Exceptions exist, but fried jalapeños & dulce de leche sure don't help.
I think of my parents, both 70, neither of whom can walk 100 yards without 2 stops to sit down and catch their breath. It's depressing, really. I don't like all-inclusive buffets because I fall into the same bad-choices traps, and wouldn't do this again but for someone else paying. And, I miss my kids!
Oh yes - this is supposed to be about my health, not judging others:
- My first day I wore SPF 85 but forgot to reapply so have a nasty sunburn on my back - you'd think @ 40 I'd have learned by now...(cue the rashguard).
- I've had some time to think about the mental exercises / EFT / meditation -- I have some deeper issues I need to address than just my dress size and inability to do a proper pullup. Frankly I'm damned lucky to have what I have and more gratitude could go a long way.
- Montezuma's revenge has hit me mildly - I'm not hurling but woke this morning bloated & have definitely needed to stay close to 'El Baño' all day. At least I'm now firmly back on the NFFBFW wagon - belly will improve faster I know. And, drinking enough water takes on a new urgency when it goes right through ya!
Susan G.
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| Susan G. |
I was generally feeling pretty good. I was feeling really good, actually. Maybe I was hungrier than the week before but I listened and responded with more fat. I am definitely less bloated after my second refeed.
I can totally tell a difference in my body with the increased intensity of the strength training I’m doing. I love my new pull up bar for the house so that I can do the neural activation exercises Michelle has us doing first thing in the morning.
I’m excited for my trip and vacation. I think I can handle the food situation as I’m bringing butter, coconut chips (won't eat during intermittent fasting), and cocoa butter for eating before I head out. Fresh fish will be easily available.
I am definitely worried about drinking with the group of idiots I’ve got going. Usually, I’m one of the idiots but I’ll just “fake” drink like I’ve been doing for the past few months. It’ll be tough, no doubt. I just don’t want to mess up the progress I’ve made since April 1st. I can do anything, I know that, but it won’t be without challenge.
Kim K.
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| Kim K. |
Two weeks into the Challenge (and six weeks No Fail Fat Burning for Women total for me). I am still trucking along according to my protocol.
The routine has become second nature for me now. I'm finding most of the time I really am not hungry at all. In fact a few days it's been 3:00p.m. and I realize I haven't broken my fast for the day.
Most days I eat two small meals. I feel completely satisfied and fine energy-wise. My workouts are completed without issue according to my protocol. Honestly, the hardest part for me is making sure I get all my vitamins in and spaced out correctly and drinking a full gallon of water.
I would say that the biggest thing I've learned is that in the past, I ate 90% of the time because of routine/time of day. Not because of being hungry. I am learning to really listen to my body and only eat when I'm hungry. I eat small portions and eat again in a half hour or so if I'm still hungry. Most times I'm satisfied and don't need to eat again.
I also know without a doubt that this plan works! It has been a slow but steady progress for me and I keep hoping to wake up 5 pounds down overnight, lol! However, I am happy about that because after each week completed I am making this more of a lifestyle commitment versus a fad or diet. I know I will ultimately get to my goals.
I'm reading labels a lot more closely now and taking the time when shopping to make sure I'm buying the right things for my family. The few times I've eaten out I planned ahead and looked at the menu online to pick out what I was going to eat. I drank a few glasses of water before leaving the house. This helps me stay focused and resist any possible temptation. I have avoided chips at a Mexican restaurant, popcorn at the movies, and bread at the steak house by making this simple little change!
Michelle here again. I really want to commend these women (and any of you doing the Kick Fat in the Ass Challenge at home). Their honesty, dedication, work ethic, and support for one another pumps me up every day.
Have any questions (or congratulations)? Comment below!
We'll be back in a few days with R.N. and Kim K.'s measurement updates. I can't take the suspense. |
| Joey Wolfe |
Joey is going to answer a reader question about lifting for optimal performance, body composition and bodyfat loss in time for her wedding in two months. I'm interested to see what he has to say!
Remember: you're not a damsel in distress. You're the hero of your story.
Yours in resilience, strength and sticks of butter!
Much aloha,
Michelle
P.S. Follow us on Instagram: @No_Fail_Fat_Burning and @Cousin_Burly
One thing I would suggest to have right before bed is the drink mentioned on page 71 of the book. I would add to that drink a splash of Bragg's raw, unfiltered apple cider vinegar and some stevia to taste. It tastes like a hot apple cider to me. That, combined with the recommended magnesium and potassium, is a power punch to accelerate your fat burn and deepen your rest.
