October 25, 2019
AHHHHH it is the week 10 weigh in!!! It is insane how fast this is going. I’ve never felt so focused with my workouts, my nutrition AND my overall well being and my happiness before. This 90 day journey has me ALIGNED and it feels so right. I feel in control, happy, and flexible. I don’t feel restricted at all – which is weird…because that is normally what I feel when I am on a diet. So, I can’t say that I am on a diet – what I CAN say is that I am eating right for my body and I am enjoying grocery shopping, cooking, creating, and eating!
I feel inspired to design new challenges and programs for you based on what I have learned! Just wait til you find out what I have in store for you in January…I’m coming up with it right now, and lemme tell ya…it is gonna be FRESH and DIFFERENT.
Here’s my Fit Journal game plan page! Seriously every time I look at this page, I feel SO ACCOMPLISHED. I wanna frame this when I’m done haha.
Last week, I rested once and worked out 6 days. I am proud of myself for going to a Crossfit class even though I didn’t really want to but felt like I needed to push myself 🙂
Things I need to START – I want to try some ballroom dance classes or latin classes! I just like dancing in heels in general I think!
Things I need to STOP – Need to go to bed earlier. I am staying up late reading articles or shopping online for no good reason. STOP IT CASSEY!
Now…onto the WEEK 10 WEIGH-IN!
Okay, I am shocked at this week’s progress! 2.2 lbs down from last week, a decrease of 0.5% body fat, and an increase of 0.2% muscle mass! That is a total of 13 lbs lost from the beginning. WHAT!
Now, I have a few observations about why my progress picked up this week. It’s a good thing that I am logging everything and that I have recorded my weight, food, exercise, and mood daily. This allows me to look back and see patterns, if there are any.
What did I do differently?
Week 8 is when I noticed that I was gaining weight again as I was eating keto. It was then that I decided to start logging my calories and macros and also switch off of keto into just general low carb. I allowed myself to have fruit again as well as my current life luxury – pumpkin pie hummus! Additionally, I began subbing out some of my chicken for either fish, beyond meat (vegan), eggs, or tofu. I added variety to my protein – which is what I learned that I needed to do after analyzing my Food Sensitivity Report.
Also, dance has become a more consistent part of my routine. It not only is a great cardio workout, it challenges my memory skills while keeping me super happy. I’m always smiling in class. I think dance de-stresses me and probably lowers my cortisol levels. So that’s got to be a big factor in my progress.
Finally, I’ve started taking Vitamin D and a couple other vitamins temporarily. After my baseline blood test, which I still need to show you, I discovered that I was severely deficient in Vitamin D and the nurse practitioner told me that this could be one of the root causes for why my body likes to hold on to fat – no matter how much I work out or eat clean. (I will explain how that is all connected in another blog post.) I started taking the vitamins on Oct 13 pretty much every day. I don’t know if the vitamins have helped or not, but I guess we shall see how that affects my body (if at all) once I run out.
Let’s go over my initial goals.
20% body fat
Again, for anyone just joining, these numerical goals were created to give me direction so that I could objectively tell if I was making progress or not. Of course the 90 day journey isn’t just about numbers! It’s always been about getting in the best shape of my life MENTALLY and PHYSICALLY. I don’t want to repeat myself too much because people will still scream and yell about this no matter how much I try to explain. So I’m just gonna leave this right here.
Now back to the goals.
I have 3 more lbs and 1.8% body fat to go to reach “athlete” body fat status. I have 19 more days. This means I need to decrease my weight by approximately 1.1 lbs and 0.66% body fat per week. I did not think I’d be able to reach my goals last week, but this week, something happened, so…who knows! I could also plateau next week to make up for this week’s dramatic progress. We shall see. I’m just gonna keep trucking along!
Fit Journal entry. Took an interesting dance workout class before my heels class. Not sure if I will be back…it was…weird. The instructor kept changing the choreo and then was asking us (the students) why we kept messing up. Then there was a point where she wanted me to arch my back more so she pressed her boobs up against my back for a whole minute to make it arch more. I’m sure she didn’t mean to be weird about it, but I DEF felt weird about it! In our POP Pilates Instructor training workshops, our Master Trainers always talk about not touching people – and if you do, you need to ASK if it is ok to do so.
15% carbs, 50% fat, 35% protein
4 egg thin tacos with zucchini squash, salmon, pico de gallo, and power greens. YUM!
16% carbs, 48% fat, 36% protein
Salmon with cauliflower risotto and a side of tomatoes! Coconut aminos and sriracha.
26% carbs, 53% fat, 20% protein
Baked some Gluten Free Apple Cinnamon Muffins. Ate 2. DELISH.
As a night time drink, I mixed collagen with almond milk and chrysanthemum tea. So soothing.
Yesterday I came in at 1,244 calories and 59g carbs (19%), 68g fat (50%), and 95g protein (31%). This is a little lower than normal, but there are days when I go into the 1800s and even 2000s – I mean you can’t be perfect every single day, especially if you’re not pre-planning your macros in advance. All I can say is that I feel full and energized. When I am hungry, I eat!
Question for you! What kind of January challenge do you wanna see!???