Day 4: 50% Sundays are for faith, family, and a treat :)

2/4=50%

Water and Sleep were great! Didn’t exercise at all and had my treat meal for the week 🙂

Exercise: Usually Sundays are my rest days or I choose to do something relaxing like a walk, stretch or PT exercises if I have time but today was not that day! We were pretty busy with church and getting ready for the potluck so I didn’t get the chance to do anything physical.

Food: Okay our friends who live above us invited us over for a Sunday potluck and she asked if I could make the dessert. I made Pani popo (I know this blog is about health but if you have never made this before you should for your next special dessert). I did allow myself to enjoy my Sunday…I had meatloaf and some mashed potatoes and one of my Pani popo rolls. I just made sure to not overeat or go crazy on the rich foods. I don’t like the phrase “cheat day” but instead refer to this meal as my treat for the week. I also didn’t worry about IF’ing but I was proud that I didn’t pick/graze all day too!

Breakfast (9:30am): Oatmeal ( I made my husband waffles but refrained from eating any so I could enjoy my dinner later on for my treat)
Snack/Lunch(3:00ish): apple banana, apple, and one handful of homemade nut/mulberry trailmix
Dinner(6:30pm): meatloaf, mashed potatoes, salad, watermelon, and one Pani popo roll

Sleep: 10:00-6:30 Slept for a good 8 hours 🙂

Water: 96+ ounces Water consumption was on point! I made sure to drink most of my water before my treat meal and it really helped with not overeating and feeling fuller sooner.

Day 3: 100% and GIANT Papayas

Exercise: Surfed with my friend Raye in the evening at Turtle Bay and for a small moment we had it all to ourselves. Wish I had a photo to capture the memory of surfing together but we were busy having fun! I probably caught over 10 waves….the surf was tiny but we brought huge boards so we had no problem. Surfing as the sun sets was so incredibly relaxing and recharging all at the same time.

img_20180818_095506415_hdr — GIANT papaya for breaky!

Food: Went to a baby shower in town and didn’t cave for any of the cinnamon rolls or chocolate muffins woo hoo!! I was incredibly proud of myself because social settings are where I tend to make the biggest mistakes with food choices. Eating was a little sporadic with driving into town but I was able to avoid the added sugars/junk, IF’ed from 10 till 6 pm, and I didn’t pick and graze all day!! It was pretty easy to do though since I was gone from the house most of the time.

Breakfast (10am): super huge papaya
Snack (12ish): mixed fruit bowl and egg/veggie things (what I ate at the shower)
Snack 2(3:00): Apple and coconut water (no sugar added–the real deal)
Dinner(4:00): Buddha Bowl (Quinoa, chickpeas, purple sweet potatoes, broccoli, green beans, etc. with hot sauce
Dessert(5:30): homemade granola with almond milk

Sleep: 11-7:30…Stayed up late but slept in 🙂 You have to stay up a little late on weekends right and party hard (aka clean out your kitchen cabinets with your husband).

Water: Drank 10 cups (80 ounces) of water and 2 cups real coconut water…does that count? I like to think it does 🙂 I got a little behind in the evening with drinking my water so at 9:00 pm I started chugging my last 6 cups. I payed for it by making a bunch of extra trips during the night.

Day 2: 100% and SUP’ing

Exercise: Today was so fun! We went stand up paddle-boarding at Sunset. I have only tried to catch waves once or twice on a SUP but today I had the opportunity to practice more. Was in the water for 45 minutes. Good core workout! Also went on a short 1 mile walk with Ezra on the bike path.

Food: No refined sugars or junk! IF’ed from 11:30-7:30 and ate a 1 pound veggie salad for some good volume. I have an insanely huge appetite so the veggies really help fill me up with nutrient-dense food. I do think I slightly overate at night because although I didn’t have a big dinner I had my salad so late in the day I feel soooo full—should have skipped my snack but was looking forward to something a little sweet. I’m going to use this weekend to prepare to start tracking my macros starting Monday. I struggle with tracking big time–which is where I think I could gain a lot more awareness about my intake. I’m also realizing I pick A LOT when making food for myself and my family and i’ts easy to think that food doesn’t really count if it’s healthy (which—new flash—it DOES). For the rest of my month I am going to eat with intention and avoid mindlessly picking at everything.

img_20180817_161740623_hdr — Hard to tell how big this bowl is but here is my 1 pound raw salad with chickpeas, kraut, etc.

Breakfast (11:30 am): Handful of homemade granola while at the beach then oatmeal at 12:30
Lunch (4:00 pm): 1 pound raw salad with chickpeas and kraut
Dinner (6:30 pm): Was seriously full from my salad so had really small portion of Peas, mashed potatoes, and about 1/4 cup of meat
Snack(7:00): Chia seed pudding with 1/2 banana on top

Sleep: Went to bed late but still got 8 hours of good sleep! 10:30-6:30

Water: Drank 12 cups=96 oz

Day 1: 100% Success

4/4 (Exercise, Food, Sleep, Water)=100%

Yesterday went really well! I’m still organizing myself to be more exact with my macros but overall it was a success! No junk food or added sugars!

Exercise: HIIT 30 minutes (40 seconds work/10 seconds rest 5 rounds)

Jump Squats
Mountain Climbers
Toe Touch Jacks
Frog Jumps/jumping lunges
High Knees
Commando Burpees
Switch Mountain Climbers/Oblique Crunches

This left me dripping with sweat and breathing hard. I almost didn’t exercise because it was a busy day but thankfully this blog already motivated me–How can you not workout on the first day of your challenge?! At 8pm as tired as I was I went outside and busted this out.

2. Food/Macros: I didn’t eat any junk/refined sugar woohoo! Intermittent fasting went well (11-7 was my window). I didn’t eat a whole pound of raw veggies (probably about half with my papaya salad—yes I realize papaya in not technically a veggie but when they are green I count them) but I should be more organized tomorrow and have it prepped. Also my beloved Blendtec blender is getting fixed so I am not able to make smoothies yet. Didn’t get to put all of this in My Fitness Pal (MFP) but once again, I should be much more organized by Monday!

Breakfast (11 am): Pineapple/grapes then chocolate oatmeal
Snack (3:00 pm): 5 apple bananas
Lunch (3:30 pm): Popeye Protein Fettuccine (chickpeas, tons of sauteed veggies, quinoa pasta) and green papaya salad
Dinner (6:30 pm): Clean Homemade Beef Stew (potatoes, carrots, stew meat, broth, spices)

I don’t want to get too insane about macros but for this month I think it would be helpful to have something to shoot for. I’ll probably adjust things as I go along and find how much food my body needs to feel good. But this should be a good starting point. I have tested various eating styles and feel my best when I eat more healthy carbs (not bread or any white/wheat flour items). Mainly fruit, vegetables, and some grains within reason like oats, quinoa, rice.

Goal Macros: 2,200 calories

413g carbs (75%)
37g fats (15%)
55g protein (10%)

img_20180816_124926600_hdr — Used a banana and a few drops of stevia to sweeten this baby up and it was so good and filling!

3. Sleep : Went to bed a little later than planned but still got a good 7 hours in (10:30-6:30).

4. Water: Drank over 12 cups 🙂

Consistency is the Name of the Game: 30 Day Experiment

I have been reading High Performance Habits by Brendon Burchard and it’s pumping me up! In a nutshell this (see below) is what I WILL do for the next 30 days (starting August 16, 2018 till September 30, 2018) as an experiment. I need some skin in the game and this blog is the perfect place for me to do just that. I have some big goals for my health and fitness and need a place to keep myself accountable and build consistency with good habits that move the marker. Health and fitness can be very confusing at times but if we really boil it down to the basics these are always key:

Document daily

Exercise: I will layout my detailed plan of attack but mixing weight lifting with HIIT
Food/Macros: No refined sugars (my main weakness) IF 10-6ish, eat 1 lb on raw veg/day, eat to live, don’t use food as stimulation
Sleep: 7-8 hrs
Water: 10-12 cups/day

Ambitious Goals:

Aesthetics: Lose 10 lbs of FAT. Bring in my waist and lift/raise/tone my booty. Discover/build ab muscles! My measurement goals 34/25/35

Strength: Be able to hip thrust over 100 lbs, do 3-5 pull ups

Current Stats

Weight: 140 lbs

Bust: 34″

Waist: 27.5″

Hips: 37.5″

**DISCLAIMER: I like my body right now and who I am BUT there is nothing wrong with wanting more from yourself. Self-care (aka working out and eating right) are actually forms of self love. It can be fun to push the envelope and see what we are truly capable of 🙂