Today is officially Day 1 of Week 4 TurboFire Challenge! Wahoo. Which means we have reached a close of Week 3 and I am checking in with my progress. I have to be honest, I have never followed the TurboFire workouts for this long. I usually get to Week 2 then start repeating some of the shorter workouts. Which wassuch a bad idea because my body was adapting to the movements – i.e. Where’s the challenge?
I am very pleased with my progress and I have to say, I feel fantastic! I wake up in the morning and I feel like Beyonce …now how many more squats until I get a booty like that? – MOTIVATION :)
We flawless, ladies tell ‘ em. I woke up like this. I woke up like this.
-End Beyonce Breakout-
I am trying to take the emphasis off of the number on the scale and really focus in on my nutrition. Don’t get me wrong, I still hop on the scale all too frequently in hopes that I lost another 10 because dammit – it feels like it! Of course weight loss is important to me but more so I am really all about reducing my BF % right now (see fitness goals here).
The greatest progress has actually been with my thighs! I lost two inches from both thighs since I began the TurboFire challenge. Hello sexy legs? Yes beach, I’m dreaming about you too!
So overall, Week 3 went well and I was pleased with my nutritional intake although it didn’t quite meet the 30/40/30 I was going for and I ended up more around 45/35/20 which was pretty high on the carbs side but I blame all the apples I ate for that ;)
Breakfast: Eggs or Greek Yogurt (with fresh fruit) or Protein Shake
I am horrible at taking time to eat breakfast so items that can be made on the go are perfect for me! I will share that I had an epic shake fail when I mixed up a PB-Banana-Chocolate Shake right after a 6am workout. Yuck – it tasted like cookies for breakfast and I will not be doing that again!
Snack: Fresh fruit (Did I mention that it’s strawberry season? Yummy!)
It’s best to eat your fruits solo and avoid eating them too soon after a full meal as it can cause indigestion. A near empty stomach is best because your body can more easily break down the simple sugars and fibers contained within.
Lunch: Chicken with Rice or Salad, and veggies
I prepped a spicy chicken this week which was delicious when thrown onto a bed of brown rice or on top of a big salad!
Snack: Veggies or “Oops I forgot”.
For some reason the hours between 2-4 are lost to me promptly followed by a 1.5 hr commute (where I am much more apprehensive about eating or drinking before the ride because there is no time for pull-off emergencies.) Oops did you see that? I inserted an excuse – oh my. Time to work on that one!
Dinners: Chicken, steak, or fish, with side salad or veggies, and rice.
I just want to point out the obvious here and note that chicken is my favorite protein. Toward the end of the week I was definitely craving more variety so I will be looking up so more creative recipes to keep things interesting.
Indulgence of the week:
Fresh Fruit with Greek Yogurt for Dessert.
|Day of the Week||Workout||Calorie Burn|
|Monday||Fire 45 EZ||586|
|Friday||Fire 45 EZ||586|
|Sunday||Fire 55 EZ (30mins)||344|
|Total Burn||2600 Calories|
About these workouts:
The TurboFire workout is a high-intensity cardio program. If you are interested in learning more here is the link to the site. The dedicated HIIT workouts really get your metabolism FIRED up! :) I was laughing one afternoon and could feel my body heat up! It’s incredible to be able to feel your body working that much harder because it is running more efficiently!
What did I learn this week?
1) Get rid of 100 calories packs!
I have to admit that for the past few years I really thought I was doing myself a favor by purchasing the 100 calorie packs because it reduced my caloric intake and it was pre-portioned. Well news flash! Not healthy at all. A bad snack is still a bad snack! Chocolate covered pretzels? High sodium and little to no nutritional value – just forget it! Not to mention, they are never really satisfying. You are better off switching this out for an apple, a rice cake with PB, or celery for that matter!
2) Sleep is critical to progress
I am still finishing up my last two college courses before I officially earn that diploma which means late nights for me at times. I completely felt the impact of this the next morning. I had one morning where I felt like my eye lids were swollen shut! I didn’t want to go to work let alone workout which completely threw me off for the day and made my workout that much harder to persevere through. Less intensity = Less burn. Woooomp. Case in point – a full night’s rest is in order for any progress to be made. You have to feel good to look good and sleep is recovery.
3) Isolated soy protein disrupts your hormonal balance
Now, I am not a vegetarian so I do not have a great deal of knowledge about soy. What I can tell you is that I (used to) enjoy Boca Burgers and now I’m in complete question of their place in my diet. I actually learned about the soy protein isolate because I was investigating a nutritional weight loss shake called herbalife. Brenda-Lee Turner of LeanSecrets rated the Herbalife product line at like .5 a star because the first ingredient is soy protein isolate. Ultimately, soy increases your estrogen which disrupts your hormonal balance (which is already sensitive to begin with!). If you do not have any dietary restrictions, I don’t think you should be consuming this if you don’t have to!