Why is water the number one most important thing to make sure you get enough of daily!??
It is simple human biology- water makes up more than half of your body weight and there is a reason for that: ATP- Adenosine Triphosphate.
-It is a high energy storing molecule (the energy that is stored in the bonds between the third and second phosphate in the chain is what is used to fuel practically all chemical reactions in your body)
-Severing the bond releases about 7.3 kilocalories per mole KJ/mol (about the same energy that a single peanut contains- in a tiny microscopic molecule!!!)
-In order to release the energy the basic reaction requires a water molecule
-ATP + H2O à ADP + Pi (hydrolysis of ATP- hydro = water)
-Hydrolysis is when a substance (in this case ATP) reacts with water and a bond is broken
-Without the hydrolysis of ATP and the subsequent release of energy, you wouldn’t have the fuel for the hundreds of thousands of chemical reactions that occur continuously and simultaneously in every living cell in the human body (it isn’t the sole energy source, but it is the most abundant and efficient).
-That means muscle contractions, nerve conduction, digestion, cellular health etc.
Think about it- have you ever wondered why it only takes about 3 days for you to die from lack of water? Just three days! That is because what is not lost through perspiration/evaporation (breathing)/secretion is used by your body in order to keep you ALIVE.
Great Video! Even has a dude doing pushups in the beginning 😉
Also before deciding on anything I would be happy to discuss with you your fitness/weight loss goals.
Beachbody has so much to offer, it can sometimes be overwhelming.
Let me help you find your perfect fit!
Here is my journal I kept during my refresh.
To give you somewhat of an idea of what it was like.
Best part about this! You get to eat food!!! It isn’t one of those awful fasting cleanses.
Day 1 Refresh
Felt pretty good. No major cravings or anything.
Just need to highlight the fact that when they say drink the fiber mixture immediately. DO IT. Lol It congeals and gets thick of you do not drink it right away. My suggestion: chug it.
I was proud of myself too! I even went out with my friends to a bar and just drank water all night! I didn’t let temptation get in my way. (but boy did that glass of wine look good….)
Day 2 Refresh
I have honestly been struggling kind of all day
I am starving right now but I haven’t had my vanilla shake yet. Just about to drink it!
I keep dreaming about this bbq chicken grilled cheese sandwich. I am seeing it in my dreams right now lmao…
Monday can’t come fast enough!!!
Ok so I almost had it tonight. I was so hungry and feeling weak.
Then I realized…
Rule #1- DO NOT do a 3 day refresh right after you were recovering from a pretty nasty stomach bug. Probably not the best idea (I’m not sure but I am not going to recommend it to anyone! Baha). I was already exhausted
Rule #2- If you do something like that, just take it easy the whole weekend. Don’t even try to anything other than a light walk etc… I tried to do yoga and I just couldn’t make it through.
Rule #3- Do eat the dinner. EAT the dinner. Omg haha I think that is where my hunger problems came from yesterday. I forgot to eat a proper dinner on Day 1.
For dinner I had a carrot, broccoli, collard greens, bean pods (if that is even what you call them haha) etc. Basically a vegetable medley. That really helped.
Day 3 Refresh
Still feeling full from last night’s dinner thank God haha
Just had my water, now it is shakeo time ❤
I cannot emphasize enough how you should literally mix your fiber sweep and immediately chug it. This doesn’t give the fiber time to absorb the water and become thick/chunky. CHUG THAT SH*** :-p
Omg where did the time go!
So I am officially feeling great.
I had enough energy to go to the playground with my niece today and even carry her on my shoulders half the way! Haha and I am still awake and working my butt off!
Overall, loved the 3 day refresh. I am positive it is going to help me with my food cravings from now on, and help me boost my energy during the day.
Just eat the dinners, for the love of god. Do not run around like a hangry beast :-p
I am a busy girl, and between working out and my 3 jobs right now I get a little tired. Therefore mass posting occurs!
First on my agenda is my gym friend’s competition! She worked so hard, and really stuck to her meal plans, so of course she looked amazing! You can follow her progress etc. at: Instagram: ashl3ycrews
Here are some photos from her show:
I have met some really great and friendly people at my jobs, and have had a strange resurgent in my social life. Don’t get me wrong, I totally love it! I am just tiirreedddd lol I am slowly starting to realize I am not as young as I used to be :-p I neeeed my sleep! Specially with everything I am doing! However, how can I say no to the opportunity to do myself up and go out! My favorite thing to do! As well as be with fun and sweet people!
First on my list is my night out with the other Ashley! (too many Ashleys lol) She is also working towards a competition of her own and runs her own Instagram page: ashleyclyne ! We went out in toga a couple of times recently (she just turned 21 recently so of course I love taking her out and being her DD!). Here are some photos of our shenanigans and some photos of her herself so you can see what she is all about!
Alsooo my idea to make a Halloween costume totally fell through when the sewing machine ended up being broken! I had a backup plan though so I went to see Hunter Hayes instead! It was such an amazing concert and fun! He is so talented, and a complete cutie. He played many different guitars, the piano, and the drums during the concert. Had a really really fun time!
My life is still hard right now. I am making some extremely difficult decisions that I am not too happy about. Some of which make me vulnerable, and I hate feeling unsure and insecure. I will push through this though and be stronger than ever in the end, like always. I am just glad I have so much to do to keep me busy, helps me to keep going. Plus I am meeting some great people who have really brightened my days as well <3. I haven’t had any major depression or anxiety problems since last year! So hooray for that! 🙂
Just a little fun at my gym the other day! Got a little pink put in my hair and a glitter tattoo! So cute! Also in an update of my mental and physical health I have been really bad lately. I keep forgetting to take my medicine (will be correcting that SOON), and because I was too busy working I had not been working out for the past couple of months and therefore my sciatica is back. UGH!!!
For those of you who do not know sciatica is the irritation of the sciatic nerve which is a symptom of an underlying condition. I have seen my doctor and mine is not spine related (thank God) but it is still annoying/painful. It is also a huge reason why I should continue to keep up with my physical health. Keeping my back and ab muscles in shape kept this away for a while, but since I have lost most of that strength now it is back! My symptoms are shooting pain, numbness and a tingling sensation from my hip to my foot, and dull achy pain in my lower back. It gets worse the more I don’t relax and tend to it. Let’s just say I have been hauling ass back to my gym and getting in some low impact ab and back workouts to try and rectify this situation. I seriously can’t wait to get back to my full workouts. I miss them so much.
Seeing that I have been seriously over working myself I am only going to be working two jobs from now on and focusing on my mental and physical health. Also I need to fix everything and get my life in order (#1 move is to FINALLY get my room clean…omg been an ongoing project for weeks!).
I’m sure a lot of you have heard about the latest coconut oil craze. While I am not positive if it will whiten your teeth, or cure any ailments I am going to try to do it for a month and see the results. (Pictures to come later)!
What I can tell you for sure is every time I get out of the shower I lather it all over my body as a lotion. Just give it about 10-20 minutes to settle in and you are ready to go! It always makes me feel silky smooth and really has helped with the scabs on my arms (I pick my body, to be discussed at a later date…nothing too bad just leaves some scabs and redness in areas…blegh).
It also helps your thighs to move more smoothly together. You know what I mean girls, when your upper thighs stick together in skirts and shorts sometimes when you are moving around!
Coconut oil is also a healthy fat (IN MODERATION). But as many of the articles say, there are other even healthier fats out there.
Here is a few sites you may find helpful, and also where I found my gigantic vat of it from Sam’s Club! (that thing has lasted me for months!)
“Coconut oil is better than butter and trans fats but not as good as liquid vegetable oils,” says Penn State University cardiovascular nutrition researcher Penny Kris-Etherton, PhD, RD.
Mozaffarian agrees that coconut oil is better than partially hydrogenated trans fats and possibly animal fats.
“But even though coconut oil is cholesterol-free, it is still a saturated fat that needs to be limited in the diet and if you are looking for real health benefits, switch from saturated fats to unsaturated fats by using vegetable oils like soybean, canola, corn, or olive oil,” says Kris-Etherton, a member of the 2005 Dietary Guidelines advisory committee and Institute of Medicine’s panel on dietary reference intakes for macronutrients (which include fats).
Saturated Fats are mainly found in foods that come from animals (such as meat and dairy), but they can also be found in most fried foods and some prepackaged foods. Saturated fats are unhealthy because they increase LDL (“bad” cholesterol) levels in your body and increase your risk for heart disease. Many saturated fats are “solid” fats that you can see, such as the fat in meat.
“When eating fats, select unsaturated fats. (Unsaturated fats are liquid at room temperature vegetable oils, for example. Avoid tropical oils, such as palm and coconut oil and any fat that is solid at room temperature.)”
(Basically just copied and pasted the whole thing because it was extremely good information. If you have any specific questions about fats etc. I am a Biology major and I did take Anatomy so I would do whatever it takes to find the answer!)
· Why do I need fat in my diet?
Your body uses fat for energy. It also uses fat to build nerve tissue and hormones and to control inflammation. Fat also helps your body absorb vitamins A, D, E and K from the foods you eat.
But consuming too much fat can contribute to obesity. Fat calories turn into body fat more easily than carbohydrates or proteins. Fat in your diet can confuse your appetite, so you can’t tell when you are full. Some fats also raise your total cholesterol and blood pressure, and may increase your risk of some cancers, heart disease and diabetes.
· How much is too much?
Fat contains 9 calories per gram – more than twice the calories of carbohydrates and protein, which have 4 calories per gram. Everyone has different calorie needs. Your doctor can help you figure out how many calories you need and how many of these can come from fat.
If you are overweight, the American Heart Association recommends that you get less than 30% of your total calories from fat. So, if your body needs 2,000 calories a day, you can have up to 65 grams of fat each day.
· What are the “bad” fats?
Limit or avoid these fats:
Saturated fat is usually found in animal products, such as meat, poultry, eggs and dairy products such as cheese, cream and whole or 2% milk. Palm, coconut and other tropical oils, as well as cocoa butter, also contain saturated fat. Many snack foods, such as desserts, chips and French fries, are high in saturated fat. A diet high in saturated fats can increase your LDL (“bad”) cholesterol levels and can put you at risk for heart disease.
Trans fats are a type of hydrogenated man-made fat usually found in processed foods, such as cookies, cakes, doughnuts, crackers, snacks and frozen foods, and in fried food, such as French fries and onion rings. Trans fat is especially bad for you. It lowers your HDL (“good”) cholesterol while raising your LDL (“bad”) cholesterol and triglycerides. All food manufacturers are now required to list trans fat on nutrition labels. However, foods can have up to .5 grams of trans fat per serving and still be labeled trans-fat free. To avoid them completely, check the ingredients list and avoid partially hydrogenated oils.
The American Heart Association recommends that you get less than 7% of your total calories from saturated fats and less than 1% from trans fats. So, if your body needs 2,000 calories a day, you should eat less than 15 grams of saturated fat and less than 2 grams of trans fat.
· The good fats
Monounsaturated fats are found in canola, olive, avocado, and peanut and other nut oils, as well as in legumes (dried beans and peas), olives, seeds, nuts, nut butters and fresh avocados.
Polyunsaturated fats are found in vegetable oils like corn, sunflower and safflower oil, as well as sesame seeds, sunflower seeds, corn, soybeans, and many other kinds of grains, legumes, nuts and seeds.
Omega-3 fatty acids are usually found in seafood, such as salmon, herring, sardines and mackerel. They can also be found in flaxseeds, flaxseed oil and walnuts.
Studies have shown that these fats, if used in place of saturated fat, can help you lower your total cholesterol level. Omega-3 fatty acids are especially beneficial—studies have shown that they can also decrease your risk of inflammation or heart attack if you are at risk for heart disease.
· Tips for a healthy diet
You don’t have to cut all fat out of your diet, but you should limit the amount of fat you eat. Try to eat foods made with unsaturated fat and avoid foods that are high in saturated and trans fats. Other things you can do include:
Avoid fast food. It almost always contains trans fat.
Limit the amount of red meat you eat. Instead, try to eat baked or broiled fish, poultry and vegetable proteins.
Use canola oil when you are baking.
Use olive oil when you are cooking, for salad dressings and as a spread on bread.
Makehealthier snack choices. For example, snack on a small handful of unsalted peanuts or edamame (soy beans) instead of potato chips.
Try a slice of avocado on your sandwich or in your salad, or add nuts or garbanzo beans to a salad.
Use liquid or soft tub margarine instead of butter. Look for margarine that has low saturated fat and no trans fat.
I think that is enough about coconut oil.
So basically if you have a choice do not ingest it or cook with it.
However for using as a moisturizer I would personally highly recommend it. Here are a few more websites supporting my results.
“Why coconut oil is better than the average face moisturizer. And hair serum. And body lotion: “Commercial moisturizers contain lots of water, which makes you feel like your skin is being moisturized. But as soon as the water dries, your skin becomes dry again. Also, many commercial brands of moisturizers contain petroleum-based ingredients that can suffocate the skin. In contrast, coconut oil provides deep and real moisture. It helps strengthen underlying tissues and helps remove excessive dead cell on the skin’s surface that makes your skin rough and flaky in texture. It also great for shine and as a natural moisturizer for your hair.”
While I agree with the hair part. Just be very careful because I don’t have oily hair. But when I use my coconut oil on it, it definitely feels somewhat gross and doesn’t style as well when I work it through all of my hair. So maybe just stick to the top taking care of those hairs that tend to stick out.
“Coconut oil is sometimes applied to the skin as a moisturizer and to treat a skin condition called psoriasis.”
Also for me I have found that coconut oil takes my mascara off really well. It is so much cheaper than buying that icky oily liquid or makeup remover pads. Just rub a little into your eyes and wipe off!
As always let me know what you think! And I am always willing to help research, explain, or just be there to listen/emotional support!
So already I am behind on my schedule! *grrr* I was SUPPOSED to do leg day on Monday…but hey I guess everything doesn’t always go as planned and we just have to improvise ;). This workout was particularly hard for me, possibly because it was my first time at the gym since I got sick. I didn’t get to get everything in, but what I missed I will add in later on today after work!
15 minute warm up on the elliptical
Leg extension machine x12 (3 sets)
I WAS going to do the leg curl machine afterwards, but you know…some ladies need their social time and thus decide that they need to do it while they are “working out”…. Makes me so angry. DO NOT DO THIS!!! There are people who go to the gym to actually accomplish something rather than exercising their jaw muscles… Have a little respect and consideration for others <3.
Sorry about the rant, might feel a little strongly about this :-p.
Ok :-p I think I got that off my chest ❤
back to my workout…
Smith machine squats (narrow, wide, sumo)
20lbs x12, 12, 12
40lbs x12, 12, 12
60lbw x12, 12, 12
80lbs x7, 7, 7
100lbs x3, 2, 3
Romanian deadlifts (60lbs) and lunges
x20 (deadlifts), 20 (lunges on each leg, so total of 40)
Seated calf raise (in, middle, out)
70lbs x12, 12, 12
75lbs x12, 12, 12
80lbs x12, 12, 12
Dumbbell squat 25lbs for the duration of the song : Wiggle by Jason Derulo (yes I know…I just can’t help myself…)
Side lunges for the duration of the songs: Stay with My by Sam Smith, and Wild Love by Pitbull
I then had to haul a** out of the gym to make to do dinner with Nate and Paige!
Have I ever mentioned how telling the truth of how things are in your life and fessing up are the hardest things for me? I am so much better at blocking out the bad and pushing forward. Sometimes though, you cannot keep running, it eventually catches up. Which totally sucks by the way :-p
So I saw my doctor and confessed to him everything that has been going on. How I didn’t finish school, and have not been really great about taking my medication like I should. He gave me homework:
#1- get an app to remind me to take my pills, and actually do it
#2- get in touch with my advisor and talk to her about everything
He also mentioned that possibly my venture into this whole fitness thing might be some sort of coping mechanism to help me feel better about not doing well in school. Sort of a, I am working hard in one area to make up for my lacking in the other. While I do not regret the choice to live a healthier lifestyle, this does makes sense, and I am going to try to be more aware of it, and I am never going to give up on school. I will finish no matter how long it takes me!
#3- I have to get another hand brace that fits properly. The official diagnosis is De Quervains Tenosynovitis! So I just need to take some Aleve, ice my hand, and give it tons of rest. Nothing major, just more annoying than anything.
And just remember!
Keep up the hard work in whatever you are doing. Something is better than nothing!
So yesterday I officially went on my first bike ride in who knows how many years. It all came back too, I didn’t fall off and face plant onto the cement (yay haha).
Look at my little biker self :-p
Anywaysss… My roommate has been biking to and from work for sometime now and I can see why she does it (besides having a completely crappy car that breaks down on her all the time…). It was a decent workout, and I could really feel it in my quads for the small amount of time we spent riding around the neighborhood. Great way to get out and about, and even participate in some cool fundraisers/charity events (such as the Tour De Cure!).
It’s getting close to the end of the Reinvent challenge at my gym (Vent Fitness)! So I am going to be adding a lot more cardio to my workouts to try and lose some of this pudge! Also…I am attempting to eat better also… ATTEMPTING… my 7+ Hershey Cookies N Crème bar binge yesterday might not have helped… (I know I should fight my food cravings when I am down…but…it is so hard…and it just makes me feel so much better- until I get a stomach ache… :-p ) That is my weakness by far: my diet. I applaud those of you who have it all under control, because I can’t seem to muster the will sometimes to stick to it.
Alsooo… I have what I believe to be tendonitis in my thumb. So lucky me! I am wearing a thumb stabilizer hand brace, which let me tell you is oh so attractive (and fun…). I feel like right around 23/25 my body has rebelled against me and started falling apart. This is also why I am so adamant and into my workout routine. I need to stay as healthy as possible for as long as I can! On to what I am really supposed to be posting about: my workout.
6:30 am Kinetix with Arleen
A metabolic session taking you through a 4-cell training process focusing on power and strength in a functional calorie blasting workout!
8:15 am BodyVive
Low-impact group fitness workout using VIVE balls, tubes, and optional hand weights
I will just mention that it says low impact, but in no way is this class easy. You can adjust the tube strength for more resistance, and it burnnssss!
10:00 pm I took a 4.2 mile run with a small pee/Dino potty break at 3 miles in.
Feeling good and accomplished! Now I’m off to leg day at the Latham Vent, with my bestest Jenniferrrr. ❤