My Fitness Goals To have a lean long body that looks hot in a bikini, also to have the athletic ability to surf, dance, and snowboard. I do not want to compromise athletics for aesthetics.
My Current Stats Age: 32 Height: 5’5.25″ Weight: 126.8 lbs. Body Fat: 22.8% ( 29 lbs of fat)* BMI: 21 Measurements: Bust: 35″, Waist: 27″, Navel: 29.50″, Hips: 37.75″, Thigh: 22.50″, Upper Arm: 11.25″, Calf: 13.50″
Ideal Body Composition Weight: 113 Body fat: 16% ** BMI: 18.7 Measurements: Bust: 34″, Waist: 25″, Hips: 35″
The Difference Weight: 14 lbs. Body fat: 6.8% BMI: 2.3 Measurements: Bust: 1″, Waist: 2″, Hips 2.75″
Because I am female I have higher estrogen and lower testosterone. This means it takes women longer to gain a pound of muscle than it does for men. On average, it takes men 2 weeks to gain a pound of muscle and for women it takes about 4 weeks. Lean muscle raises the metobolic rate. 1 lb. of muscle burns 35-75 calories a day. Therefore, if I gained 8 lbs. of muscle, I would be burning 280-600 more calories a day, which would allow me to get more nutrient into my body.
Workout Plan 3-4 hours of dance class a week (latin & hip hop) for fun cardio. 1-2 times a week swimming to build upper body strength for paddling when I surf 3 hours of yoga for strength and range of motion. 3: 30 minute strength training sessions (Day 1: core, Day 2: lower body, Day 3: upper body)
During strength training I am to maintain a target heart rate range of 136-146, with ideal at 141 (according to my age). 80% of my strength training should be with free weights because they recruit more muscle fibers than machines. 20% should be on machines so I can keep proper form and my heart rate up between exercises. The machines would be a bit of a support and provide a bit of rest from the free weight exercises.
Stay posted for my fitness analysis video on cardio, strength, balance, and flexibility. This should be fun and quite possibly embarrassing. 🙂
* Figuring my pounds of fat by multiplying my weight (127) by my body fat% ( 22.8) and dividing that number by 100. This gave me a reading of 29 (technically 28.9) pounds of fat are on my body.
** Dr. Douglas Graham recommends for women about 13-19% body fat.
I have been missing my greens this week. Not too sure why, just been eating mostly fruit & laying low on the overt fats.
Friday Evening to Saturday Evening water fast for 24 hours
broke the fast on red wine (biodynamic, organic) not a great way to break a fast Dinner: salad, sauteed carrots & broccoli, a 1/2 C of a rice dish
Sunday 64 oz water 1 young thai coconut water 2 mangoes 5 bananas (ice cream ..no cacao) 5 apples No workout Sun bathed
Monday 64 oz water 1 young thai coconut water 60 min yoga 25 min sauna (too much & blacked out) 25 min sun 7 apples 5 bananas 2 cucumbers Lettuce wraps
Tuesday Core Rhythms..cardio jam, 30 min sun bathe 5 apples 5 bananas Lettuce wraps
Wednesday 64 oz water & water from 2 young thai coconuts 20 min precor, 60 min yoga, 20 min sauna, 60 min sun bathe, 90 min easy walking Diet: 5 apples, Raw Chocolate Ice cream ( 5 frozen bananas & 2 T cacao powder), a few bites of papaya
Today 2 young thai coconut water 1 apple 5 bananas (made into chocolate ice cream …my latest sweet fix) Lettuce wraps (sprouts, shredded carrots, cucumber, tomato wrapped in butter lettuce and dipped into nama shoyu) 3 steamed russet potatoes (plain) 60 min sun bathe 40 min walk
Goal: consistent diet & workouts, 1 fast a week,& not eating late at night.
This looks about where I started, but it just goes to show that fat inches and weight loss can be two different things. As I mention in my video, it’s impossible to lose more than one pound of fat a week. So, I am looking at a slow and natural evolution in my body.
Exercise
My goal is to have fun. I want to enjoy being active not dread working out! I am going simple again with:
walking daily 2-4 miles
sun saluations daily, I want to try this fierce flow ! core rhythms (this was a gift from a friend and I LOVE it). I fall in love with dancing again and again. 🙂
Take a whiff of your skin after an intense sweat. How does is smell (considering of course you don’t have a thick slathering of toxic deodorant on)? Is it sweet and clean or is it enough to wilt a bouquet of roses? Not exactly the sexiest thing to have after a sweaty romp between the sheets if you know what I mean. Many people think that body odor is normal. It is important to note that there is a difference between normal and common. While it may be common for many people to have body odor, it is not normal and absolutely not optimal. So many people are spraying, slathering, and applying all sorts of gunk on their skin trying to mask this issue. Why don’t we just get to the source and eradicate the problem rather than coping with cover ups? If you find that your skin is not as sweet as you’d like you may benefit from a cleanse. The smell of the skin is directly related to the elimination functions of the colon, urinary, alimentary system (skin), and liver. If those are overloaded then the symptom is body odor.
Incorporate these into your regular practice and you’ll be smelling sweet in no time.
1. Do things to make you sweat- vigorous exercise like power yoga or even a sauna will do the trick. The digestive tract, urinary tract and alimentary system (skin) are the 3 major proponents to cleansing. Did you know the skin is considered the 3rd kidney? Sweating has a huge impact on the smell, tone, clarity and color of your skin. Many people tell me they don’t sweat and think this is a good thing. It is actually the opposite. If you aren’t sweating you probably are not drinking enough water.
2. Drink lots of water- at least half your body weight in ounces. To support the liver and spruce up the flavor add lemon, lime or orange wedges.
4. Eat foods that encourage the colon to purge itself of any residue or old matter that may be rotting in the GI tract. Chlorophyll is a natural odor eliminator. Chlorophyll is found in leafy green vegetables. According to Victoria Boutenko in her book “Green For Life”, she recommends that we consume 2 bunches of greens a day. Beyond greens, apples, carrots, celery, and beets (especially the beet tops) are all great for colon cleansing. This is the best step to take. If more aggressive measures are desired herbs can be introduced.
5. Skin brush – this gets the circulatory and lymphatic system going to where it can cleanse the body at an optimal rate.
6. Try a series of colonics, perform home enemas, or try purging herbs like licorice, cascara sagrada. This can be habit forming so do not exceed 30 days on this herb. If after a 30 day break from this herb you can resume on 30 day intervals or as needed. Ideally, you want your body to function on it’s own without the need of herbs to force your body what it should do naturally. Some people enjoy the benefits of bentonite clay mixed with psyllium to accelerate the cleansing process.
In the meantime, try going off your smelly cover ups. If you feel your body odor is too strong you can use a natural salt deodorant and/or essential oils.
Many are asking about my bikini body progress. Well, I started to feel overwhelmed and too wrapped up in every little thing I ate or did. It started to turn into a stress rather than a fun transformation. I was putting unneeded pressure on myself in order to lose weight. It felt more like a struggle than anything else. So, I needed to take a break and change things up.
Not only was I stressing myself out emotionally, I think my workouts were too high stress for me. I even think that the adrenalin rush I would get from intense workouts were defeating the progress. If the cortosol levels are too high in the body and the adrenals are overworked it will suppress thyroid function. Not good for someone who is already dealing with a slow thyroid. So, I decided to pick up the yoga and drop the hard core boxing and boot camp classes.
I even laid off spinning since it really reduced my range of motion and slowed the progress I was making with yoga. I have been dealing with a considerable amount of low back pain. I have hyper lordosis which simply means my low back is really overly curved. It makes it a bit more vulnerable. I injured a disc 10 years ago and it just seems to be my weak link. However, when my quads and psoas are fully stretched my back pain greatly reduces. So, lunges, splits, warrior 1 and all those similar stretches are rocking out! Plus lots of core work keeps me better aligned.
As I was clearing out old data in my computer today I came across pictures I didn’t realize I had. This is me weighing in at 108. As you know I am a little over 5’5″. Don’t mind the boob slippage. I was laying on my tummy and sat up quickly . I didn’t realize I was doing a “fashion DON’T”. 🙂
I decided to post these anyway since it really got me excited to think of being that size again. When I see these pics , it takes me back to that feeling confident in my body. I am enjoying this process. As long as I stay in this zone I feel energized and not pressured. I am happy to watch my transformation.
I want to stay in a state of excitement and gratitude. I want to be thankful for what I have now and remember how lucky I am to even have a healthy able body. So many people are less fortunate, disabled, or ill and how dare I complain. I am one lucky chick and I look forward to being as healthy as possible.
If you are running through life feeling overwhelmed and not really making the impact you know you want, or wishing you felt alive and filled with passion then you are going to LOVE me!
