complete guide to barbell exercises!

barbells are the gym equipment you probably look at and never really try. for newbies, they totally look intimidating. and, there's a good chance you associate them with grunting meatheads. what you don't know is that girls across America are lifting barbells and getting deliciously fit!

what's a barbell?

a barbell is long metal bar that comes in varying weights of 15, 25, 35, and 45 pounds. additional weight is added by sliding disks or plates of varying weights onto the end. barbells are also known as free weights because of the near limitless movement and resistance.

what are the advantages of barbells?

the advantage of barbells is their versatility. barbells workout several muscle groups at a time also called compound exercises. forget those weight machines that only let you work one isolated muscle group at a time with a limited movement. compound exercises work more muscles at once, and that means burning more calories in less time! because most barbell exercises require you to stand, you also get an awesome ab workout too! all you need is one barbell and a couple sets of weight plates and you can workout the entire body and get amazing results in fat loss and muscle tone! the best part is that it saves you money, space, and time!

barbells are awesome for strength training. they allow you to gradually increase the weight you can lift. over time, you'll get stronger and toner.

oh, and if you're goal is to get smokin' legs and tight tush, the barbell is the only way to go. squats and deadlifts will whip you into shape faster than you can say "hot"!

what exercises can i do with a barbell?

so now that you know what a barbell is, don't you want to know what to do with it. there are over 50 exercises that can be done with a barbell.

my favorite resource is Barbell-Exercises! there you can browse workouts, read more on the benefits, learn more about the equipment and techniques, and also how to take precaution.

go check it out, here.

my testimony

i've seen amazing results from working out with a barbell. my arms and legs are tone, and my booty is rounder and smoother! and the weight just came off. i feel leaner and stronger.

you can see what kind of workouts i do with a barbell on my youtube channel, here!

if you're excuse is that you don't want to bulk up and look like a bodybuilder, you're kidding yourself. those women workout hours every day and eat copious amounts of protein and supplements. they work crazy hard to look like that. the chances of you getting bulky are slim!

the most important thing is that you start off slow and light. a broomstick is the perfect barbell for a beginner, and youtube is great place to find some training videos. don't get shy if you get a little sore. that means you've stimulated you're muscles. look at it as a sign that you've got them, and now you're using them! once you get the movements down and you're ready to step it up, go buy the real deal. most importantly, be careful! if you've never lifted weights before, get a trainer or better yet join you're local crossfit or weight lifting club!

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stretches for sore glutes and tight IT Bands!

it's been a week, and my booty is still pretty freakin' tender! the typical muscle soreness i get from lifting is gone. however, when i walk up stairs or stand up from a seated position, the area between my hips and gluteus maximus burns like a mother! i have a feeling it was from the 100 glute ham raises or maybe the 100 bench jump overs. either way, i'm still sore.

lower body cross training workouts with high reps often cause deep glute and hip soreness. if you do your web research, tendonitis, bursitis, IT band syndrome, and piriformis syndrome will all come up as the culprit. all of which are probably due to overtraining the IT Bands. if you really think you have a painful chronic condition, go see a sports medicine doc!

but, if we're just talkin' a killer WOD and you need a good rub down to melt the muscle, i've got some awesome videos that'll show you how.

anatomy lesson:



what is the IT Band?

here's a fantastic rundown from Running Times:

"the it band begins in the hip as the tensor fascia latae muscle and has attachments at the origin from three different muscles: the gluteus medius, gluteus minimus, and vastus lateralis. the muscle becomes a fibrous band of tissue as it progresses down the thigh, then crosses the knee joint, and inserts along the lateral (outside) portion of the patella (knee cap) and into the tibia (shin) bone on a bump known as gerdy’s tubercle.

the classic symptoms of itbs are pain along the lateral (outside) aspect of the knee joint, sometimes accompanied by a clicking sensation. the click is a result of the itb tightening and snapping across the joint during running. the symptoms are often worse when running up or down hills.

itbs is typically progressive, starting with tightness and often advancing to the point where the pain is debilitating. the traditional view on the cause of this injury has focused on the tightness of the structure and overtraining. there is no doubt that the itb will become tighter when it is injured. the tightness, however, is more than likely a result of the injury and not the actual cause. the cause of this injury actually lies in the function of the itb.

the main functions of the itb are to assist the hip muscles in abduction (outward movement) of the thigh and to stabilize the lateral side of the knee. the itb is not a strong structure, and if the surrounding muscles have any weakness that can lead to injury and itb syndrome. runners are notoriously weak in their hip and core muscles, particularly if strength training or participation in sports that involve side-to-side movement are lacking."

stretches and massages

if you're feeling tightness and soreness, there are some floor stretches you can do to activate the IT Bands and surrounding muscles. for really intense muscle massage, i highly recommend a foam roller. the ones with nodules will really work it. if you really want to get in there and you kind of enjoy the pain, you should use a tennis ball! then tennis ball nearly brought me to tears...it hurts so good!

prevention

if you're feeling discomfort, it's important to take it easy. repetitive stress to overused IT Bands and glutes will only make it worse. so, rest, rest, rest! when the soreness and pain diminishes, be sure you maintain a stretching routine after each workout. sneaking in gentle stretches through the day will benefit you greatly...especially if you've got delayed onset soreness that lasts for days!

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stretch for a healthier body and longer, leaner muscles!

do you stretch? no, do you really stretch? like take the time, breathe through it, and feel it in your body kind of stretch?

i do. i didn't always. but, i do now. and, you should too!

i hear stretching offers a bounty of benefits such as a healthier body and longer, leaner muscles. i'm totally into that kind of stuff!

what's stretching?

stretching is movement that helps to keep the muscles supple and improve the joints' range of motion. exercises like yoga and pilates, where stretching is the exercise, are designed to stretch and elongate and improve flexibility.

what are the benefits of stretching?

improves your workout – supple and lengthened muscles give a greater range of motion and efficiency. 

anti-aging – haven't you heard, we are as old as our joints. flexibility gives more mobility and helps to avoid joint pain often associated with aging. it also maintains range of motion, spine health, and stability.

long, lean muscles – stretching, especially yoga and pilates, can build muscle while elongating it. you know how ballerinas have very lean and tone bodies!

improves flexibility - flexibility allows muscle to be turned, bowed, or twisted without tearing. as your flexibility improves, you'll be able to stretch further.

injury prevention and healing – stretching and maintaining flexibility helps to prevent muscle injuries by keeping muscle elasticity. it also helps to prevent and heal soreness from working out.  

relaxation - the controlled breathing helps to calm and relax the mind and to release tension.

improved health -  stretching may improve your circulation, increasing blood flow to your muscles. and having good circulation can help protect you against illnesses such as diabetes to kidney disease.

according to the american journal of physiology, greater flexibility has been linked to a lower risk of cardiovascular disease. in this 2009 study, people age 40 and older who performed well on a sit-and-reach test had less stiffness in their arterial walls (an indicator of the risk for stroke and heart attack).

when to stretch?

you probably think about stretching and end up blowing it off with a couple toe touches. am i right? you probably wonder when you should stretch. before a workout? after?

when you workout, you're probably ready to get right to it, so you can be done with it. and, you're probably short on time. but, skipping a stretching routine will hurt you in the long run. so, stretch before and after a workout. remember to never stretch a cold muscle. start your workout by warming up with a few minutes of jogging, jump rope, or jumping jacks. 

how to stretch?

start a workout with dynamic stretching (gentle movement like arm circles). this will warm up your muscles and your joints. end a workout with a static stretching (held position like toe touches). static stretching is what develops flexibility. this where the breathing comes in.

inhale when preparing for the stretch. exhale as you move into the stretch. then, hold the stretch for a count of 5 exhales. holding the stretch while breathing during your stretching will help you relax and reach further. finally, inhale when returning to the start position.

the key to stretching is to know your comfort level. never push a stretch to the point of pain. that would not be stretch...that would be pulling a muscle. so, feel for a stretch, but stop when it starts to hurt.

some stretches you can try

3 dynamic stretches before a workout

arm circles - in a standing position, with feet shoulder with apart, extend your arms straight-out to the side at shoulder height with shoulder relaxed. do 20 small forward circles. then, switch directions and do  20 small backward circles. then, follow with 20 big circles (forward and back)

body swings - in squat postion with feet shoulder width apart, knees bent, and hands together, swing arms between your legs. and, with a swift, fluid motion, reach arms out and up. when arms reach toward the sky, move into a standing position and extend you hips slightly forward. repeat for 10 complete swings.

arms swings - in a standing position with feet shoulder width apart, slowly swing arms in the same direction at shoulder height. when arms reach full swing limit, slightly twist at the waist for a 10 count. then, with arms at shoulder height, swings arms in opposite directions.

3 static stretches after a workout



straddle stretch – in a seated position, open your legs as wide as is comfortable, keeping them straight. bend forward keeping your back straight and hold. sit up slowly and turn and lean towards your right leg and then your left for the same time. goal: reach your nose to your knee

standing toe touches  - in a standing position, with your feet shoulder with apart, reach your hands between your feet and try to touch the floor. goal: reach palms to the floor

glute cross-over stretch – still seated, extend both legs straight in front of you. bend one leg at the knee and cross it over the other placing your foot flat on the floor. use both arms to hug your knee towards your chest. you should feel a stretch in your bottom and hip of that leg. switch legs.

make time for stretching and improve your flexibility

1) commit to your flexibility routine

if you workout, stretch before and after. if you don't workout, make stretching your workout 

2) breathe deeply, fully, and slowly

deep breathing relaxes you and your muscles. being tense and holding your breathe is not a good combo for stretching.

3) take your time

rushing through stretches will defeat your effort. from start to finish, move through each stretch. taking time to feel and reach will help to develop your flexibility as you continue your daily routine.

4) know your limits

"no pain, no gain" does not apply to stretching. feeling pain while stretching is warning. if you feel pain, you've found your limit. with daily stretching you'll be able to stretch past that and find a new limit by increasing flexibility. keep in mind, feeling a little discomfort is normal.

5) repeat your stretches

repeating each stretch 2 or 3 times will help your muscles become more supple and elastic. repeating your stretching routine daily will ensure increased flexibility. before you know it, you'll be able to reach further and deeper into your stretches. your muscles will be longer, leaner, and stronger.

what did you learn?

if your rushing to get out of your workout clothes, you're cutting yourself short. if you don't stretch after a workout, you're more likely to feel muscle soreness and joint pain. and, at an older age, you will lose your range of motion, shrink your spine, and stability.

start off with dynamic movements and end with static holds. its important to prepare your muscles for exercise and work on your flexibility, so you aid with the healing and injury prevention.

for more stretching tips and benefits, here are some links:

http://www.menshealth.com/fitness/guide-stretching-and-strength-training

http://www.askmen.com/sports/bodybuilding_100/144b_fitness_tip.html

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round the clock: 20 month old schedule

patience is a virtue? okay, i've got to work on that one. because he is so curious and notices everything, it takes FOREVER to do ANYTHING. which is cool, but sometimes we have to just get out the door. and, when we finally do get out, we have to be sure to pack books and cars to keep LO entertained.

and, i can forget about eating out...for a while at least. sitting in a chair for more than 5 minutes is painful for him. he'd prefer to be under the table. is it terrible that i let him eat off the floor? at least i've limited it to fresh food. that should count for something, right?

he makes more and more choices each day. before, he just did whatever i asked. now, he does what he wants to do and gets confused when i want him to do something else. so far, it's been a smooth ride...just a few bumps along the way. but, i know i need to fasten my seat belt...next stop, trantrumville.

all kidding aside, this boy makes my heart glow. times are a changin'! but, it's all good in the toddlerhood. i love that he can communicate with me. he puts together these two (and sometimes three) word sentences. and, i know what he's saying...most of the time.

i'm super nervous about what next month brings. he'll be starting a part-time preschool program. i'm thrilled about the school we chose and all the fun he'll having with the other kids.

here's what we've been doing lately:

he wears sunglasses!

he pushes his own cart at the grocery store!

he shares his cranberries, and shows all the mama's at a CPR class exactly why life saving skills are important!

he falls asleep in his clothes hamper!

he likes the layered look, and his clothes must have cars all over them!

he's learning to share [his food with the dog]!

8:00a: wake up, brush teeth, sit on potty, and play (wants to play more in the morning)

9:00a: breakfast (5 oz of whole milk, 1/2 banana, 1 egg omelet, and a slice of bacon or sausage patty)

9:30a: play outside in the garden (obsessed with going out)

10:00a: get ready for the day (get dressed and pack a snack)

10:30a: go on an outing (playgroup, swim lessons/pool/splash pad, or run errands)

12:00p: eat lunch (4 ounces of protein [1 egg, beef, turkey, or chicken], 4 ounces of veggies)

12:30p: play with cars, trains, and trucks, and more cars (he's definitely a boy)

1:00p: sit on potty, read books, then take a nap

3:30p: have a snack...a sippy cup (5 oz) of whole milk, fruit, and cheese

4:00p: go on an outing (run errands; too hot for the park these days)

5:00p: play in kitchen while i clean up a bit and get dinner ready (coloring book, scooter, or bang bowls)

6:00p: bike ride with mama and daddy

6:30p: dinner (4 ounces of poultry, fish or beef, 4 ounces of veggies, and fruit for dessert)

7:00p: sit on potty, then bath time

7:30p: get dressed for bed, brush teeth, cuddle up, and read books

8:00p: bedtime

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how to stick to a diet while on vacation!

what? diet and vacation? that's dumb! i don't diet while on vacation. i'm not a professional fitness model or bodybuilder. and, i'm not so sure they don't take a break while on vacation too. i make sensible, healthy choices everyday, so i can eat and drink whatever the heck i want when it's a special day or vacation!

and, that's exactly what i did this past weekend while in Calgary. our trip was centered around Stampede. how can you not check the diet at the door. i mean bleachers, carnivals, and firework shows...greasy food and sugary drinks are like a prerequisite. pizza, yes! beer, yes! onion rings, yes! crepes, yes! soda, yes! poutine, yes!!! what's poutine you ask? why it's a Canadian delicacy...french fries, brown gravy, cheese curds, and these even had a little truffle oil...it's marvelous! (come back friday for more on what we ate and what we did!)

so, i don't stick to a diet for vacations or special occasions. however, i do get back on track the moment the party is over. that first day back is like going through withdrawal from crack. i don't keep bad food in the house, but if someone tossed, let's say, a piece of cake in my garbage, i'd probably eat it. i'm talking, uncovered and sticking to brown banana peels and wet coffee grounds. it's all about detox.

i got back on the wagon as soon as i hit the airport. it was 6:30 in the morning, and i was starving. the only options were bagels, breakfast sandwiches, and donuts. i went with a sausage and egg breakfast sandwich. of course, i didn't eat the croissant...that went in the trash. for the plane, i opted for a big bottle of water since i drank everything except water. oh, and a bag of unsalted, raw almonds to snack on instead of pretzels. once i got home, i didn't feel like cooking dinner, so we had chinese chicken and vegetable takeout...no sauce (lots of starch and sugar in that goopy stuff). then, almonds and a little sharp cheddar for a late night snack. that was yesterday. today, i had a protein shake for breakfast, roast turkey breast and spinach for lunch, cashews for a snack, and chicken and roasted cauliflower for dinner. i still had naughty nibbles on my mind, but i didn't cheat.

what i'm most proud of is my workout. when Mr. Fit is out of town, i don't work out. i know that's an excuse to be lazy. but, this week...there are no excuses. there are a million things i can do without my husband.

i can even do a crossfit workout...my hunny would be so proud!

For time:
Snatch 135 pounds, 30 reps (use 95 pounds, 65 pounds or broomstick as needed)



i can't wait for tomorrow's workout!

i did 350 squats and have the video to prove it!

i've been doing more leg workouts, because i'm getting ready for my vacation trip to Calgary for Stampede. i plan on wearing a blue jean skirt with my cowboy boots. i have yet to find a blue jean skirt, but i'm hopeful that today will be the day. it has to be...i'm leaving very soon! if i don't find one, i'll be resourceful and wear a cute dress...one that's already hanging in my closet.

in either case, i'm showing some leg! so, i've been working on whipping these babies into shape...like pronto. squats, deadlifts, and overhead squats have been on workout board the last week.

yesterday's crossfit workout was a doozie. we don't have a rope in the garage, so we subbed the rope climb with sit ups.

For time:

100 Squats
15 foot Rope climb, 4 ascents (60 sit-ups)
75 Squats
15 foot Rope climb, 3 ascents (45 sit-ups)
50 Squats
15 foot Rope climb, 2 ascents (35 sit-ups)
25 Squats
15 foot Rope climb, 1 ascents (25 sit-ups)

that's 165 sit ups! i can only do about 40 sit-ups before i get sloppy. not to mention the friction burn i get on my booty when i do lots of sit-ups, because i don't do them nearly as often as i should. i had to pull out a mat just to finish them.

the squats weren't so bad. around the 315th squat, i started to slack off a bit. but, Mr. Fit left me know, so i tried to correct as best i could...i was losing steam.

but, i finished with a smile...yay me!

here's the video...yeah, i made a video. it helps me work on my form!

you haven't subscribed to my youtube channel? shame on you! go check it out now. i have lots of good stuff coming!

http://www.youtube.com/thedeliciouswife

a more fit-focused blog...a little change is good!

i've made a few changes around here. things were getting a little cluttered and unorganized. i began to lose focus of my true goals...motivating me and, hopefully, you!

my link bar at the top is a little different. i've consolidated some things and added some new stuff. i'm really excited! these changes will help me give you more fit-focused message.

i've had a ton of interest in my weightloss journey. it's incredibly flattering that anyone would ask me for fitness or weightloss advice. being that i once tipped the scales and an unhealthy and slow 210 pounds, i couldn't be more happy to share how i continue to reach my goals. so i've added "my weightloss". there you can find my testimony, diets, food i eat, and workouts. i hope you can find some inspiration...i know i will!

i'm also going to post videos in gym like how-to stuff and nutritional tips...you can find that under "fitness & health".

i'll still do the baby/kid/family stuff...you can find that under "family & fun".

and, i'll keep playing with fashion, so i can give you taste of the things i love...you can find that under "fash & beauty".

take a look around, and let me know what you think. i'm off on bike ride!

have a delicious day!

eat clean, get lean: stop giving up and start working out!

i've been on a bit of a hiatus. things got a little crazy around here...traveling, colds, traveling, colds, broken stove, and then LO's first kiddo virus (those viruses are no joke; turned everything upside down for a bit). funny how a month can go by in flash. i probably did only 4 proper workouts during that time.

i used that crazy busy month as a good excuse to take a break from my clean eating lifestyle. i indulged in a little pasta, biscuits, pizza, hamburgers, pancakes, and milk chocolate. but not only did i relax on my food choices, i also relaxed on my portions. i've always been good at filling a plate, and even better at cleaning it.

eat clean, get lean: day 52

i'm on day 52 of the ketogenic diet.

okay, i'm gonna be real with you. i'm totally cheating...like everyday. i really shouldn't be calling it a ketogenic diet. i'm not saying that i completely fell off the wagon. i'm just not being as hardcore as i was just a few weeks ago. these days, i'm back to my usual healthy eating habits. which means no sugar, no carbs, and no processed foods, a little fruit, lots of cheese and dairy, and lean meats. but, i'm all about eating healthy! all the extra food, and i've still managed to make progress...see that below.

i'll admit, i kind of got to that point where i'm pretty comfortable with my body. not to mention, i almost became a plus-size model (for those that want an update...look for that on Monday). and since eating fried rice and ice cream is a job requirement for plus-size models, i thought i'd get a head start. hehe...just kidding about the fried rice and ice cream. but, i have been eating lots more cheese and fruit and portion sizes have almost doubled. even though it's clean and lean, it's still more food than my body needs for optimal performance. all the extra food, and i've still managed to make progress...see that below.

but, wait, hello?! i didn't get this far by cheating. and, there is no such thing as cheating a little bit.

on a more positive note, i have been drinking more water and taking my fish oil. yay for me!

eat clean, get lean: day 43

i'm on day 43 of the ketogenic diet.

i feel fantastic! i feel strong! i feel more like ME!

i went shopping for a dress yesterday. i ended up buying 3 dresses and a pencil skirt. i didn't really need a pencil skirt (or two of the three dresses) but it looked awesome on me, and it was a size 6! the last time i was a size i was in high school. and, it probably only lasted a few weeks. the skirt is going back to the store tomorrow, cause i really have no need for a pencil skirt. not to mention, it might be too big in a few weeks...hehe.

yo...a size 6, for reals, G! now, i know the number on the tag doesn't mean anything...i'm a size 10 just about everywhere else. but, it was a trip to put on something that "small". banana republic sure knows how to make a girl blush even if it's sort of a sham! ;-)

are your beauty products toxic?

ever wondered what's in your shampoo, body wash, shaving cream, lotion, or makeup?



 what about your toothpaste? i know my little guy swallows some everyday.



that got me to thinking. i care so much about what goes in our bodies, so what about the stuff that goes on our bodies?

i don't even try reading the ingredients. i can't pronounce half of the words. and, if i can pronounce them, i still don't know what they mean. they just can't be good.

so, i went on a quest to find the safest, gentlest, most natural products for my baby, for my family.

that's when i stumbled across the Environmental Working Group's (EWG) Skin Deep Cosmetic Database. it's exactly what it sounds like. you can search for just about any beauty or grooming product and find out what's really in it.

the best part is EWG did all the hard work for you. every product in the database has a hazard score. the score is based on the ingredients and studies available on the product.

did you know that products like shampoo, lotion, and nail polish contain chemicals that haven't been tested and are not required to be tested for safety. these chemicals have been linked to cancer, read this. and, there also a link to birth defects, low sperm count, and pregnancy problems, read this.

it's nearly impossible to eliminate all of chemicals in my life. but, i've made a few changes that make a big difference. i order some stuff from web, but most of them i can find at my local drugstore.

here are some of my favorites that i've found using the database:


Poof's Closet - love the lotion

Nature's Paradise Organics - love the shampoo



Jack N' Jill Toothpaste - love the baby toothpaste

eat clean, get lean: day 34

i'm on day 34 of the ketogenic diet.

my weight loss is slow these days. not sure if i'm hitting a plateau or if i'm not being completely honest about what's going in my mouth.

my measurements are shrinking...thank goodness! every little bit adds up, right?

eat clean, get lean: 5 tips for staying in ketosis!

do you want to lose fat? have you faithfully stuck to your ketogenic diet? do you have signs that you're in ketosis?

if you answered yes, then you're doing an awesome job. take a moment and acknowledge your hard work and dedication! the hardest part of dieting is sticking to it. 

now that you're in ketosis, the key is to stay in ketosis. did you know you burn more fat when you are consecutively and consistently in ketosis? well, you do!

eat clean, get lean: day 27

i'm on day 27 of the ketogenic diet.

i've got a very special wedding in two weeks. my best-friend, sara, is getting married to her red-head hottie. i can't wait! we get our very own bungalow in the hill country...right next to her sweetheart cottage!

i have not one thing to wear. nothing fits! i thought i had 9 dresses to choose from, but they're all in a garbage in the car waiting to be delivered to my local women's shelter. size 10 and 12...goodbye!

not a bad dilemma to have, i recognize.

eat clean, get lean: day 20

so, i got a little off track last week. whatever. it happens.

my food:

starting the week with a birthday and ending with easter...need i say more. chocolate wasn't my downfall. in fact, i only had 2 or 3 chocolate chips.

i was experimenting with coconut and almond flour. we had a playgroup at our house, so i decided to make coconut flour cupcakes with strawberry cream cheese frosting. they were delicious and healthy! but, i'm sure i exceeded my daily calorie max and carb max. one would've been fine, but 5 just doesn't jive on when you're on a diet. by thursday, they were gone.

then, friday rolled around. LT and i decided to make brownies. though they were made with almond flour, they did have some chocolate. we finished the last of them today.

other than the cupcakes and the brownies, i stuck to protein and veggies.

monday i'm gonna start using myfitnesspal. that kind feel by the wayside along with my willpower.

strong girls wear weightlifting belts!

i used to think weightlifting belts were dumb. i thought guys wore them just to look cool and feel tough. back then, i was squatting 55 lbs. obviously, i was not an authority.

over time, my form improved, and i started going up in lifting weight. LT, my husband and trainer, said i should try his belt. he said it would help. what...is the belt gonna lift the weight for me? ughhh, i didn't want to wear that bulky, ugly belt. as if i need a belt!


i finally was able to squat 120lbs. i was thrilled, and couldn't wait to to go up 2, 5, 10, or even 20 pounds. but, i stalled...for weeks at 120lbs. which was good, but i wanted to go up!

so, LT offered up his belt, again. and, even though i like to act like i know what i'm doing, and i don't like taking anyone's advice...i smiled and said yes.

i must admit, when i was putting the belt on, i thought, this is such a waste of time.

i turned around, got into position, and squatted...the same ol' 120lbs.

OMG!!!

eat clean, get lean: day 13

i did a pretty good job this week...no cheating here! my biggest challenge is getting 5 meals a day. no biggie...i just doubled up on the next meal in order to catch up. also, my ketostix showed i was in ketosis all week.

although, i'm totally out of whack today. you see, yesterday was my birthday. my 32nd birthday! and i spent it drinking 2 homemade pina coladas, 1 beer, and an enchilada dinner with my family. it was delicious! i can't promise that today i will get right back on track...it is a birthday weekend, after all. but, i can assure you that monday will be back to business as usual.

eat clean, get lean: a workout so you can WORK IT!

in the past, working out has always been a chore. on my list, it was probably between dusting baseboards and cleaning toilets. and just like dusting baseboards and cleaning toilets, i always found a way to put it off until next week, and the next week, and the next week.

and when i did finally get around to working out, i'd stick with it for several months. then, i'd just fall out of the routine, because it was boring and i wasn't seeing REAL results. i didn't expect chiseled abs and bulging biceps. i just wanted to tone-up and lose some weight. plus, being in the gym 5 days a week for an hour just plain sucked!

eat clean, get lean: signs that you're in ketosis

so, now that i've been following my ketogenic diet, obviously, if i eat a slice of cake i'm gonna throw everything off. but, did you know eating fruit, even if just one banana will make all your hard work go down the drain. by the way, a banana has about 30 carbs...total carbs i'm allowed in ONE day.

remember, ketones = burning fat!!!

is your body making ketones?

when the body starts making ketones, it's eliminated from the body through urine. the best way to determine if you're in ketosis is to use ketone strips. ketone strips measure the amount of ketones in the urine.

the brand i've been using is ketostix.

even though i don't usually show items i've urinated on, for the sake of being thorough, here's what the strip looks like when ketones are present.

the strip will remain beige (far left) if no ketones are present.

it's best to use a test strip first thing in the morning. if the ketone strip tests negative, it doesn't mean you're not burning fat. keep in mind, if you've been doing one of the following, you may have not have enough ketones to activate the strip:

excessive exercise

not consumed enough fat

consumed more water

if you never get a positive reading, it may be time to reevaluate your weight, body fat, and your food intake in order to adjust your diet.

eat clean, get lean: ketogenic diet - day 2

so i didn't do much better on day 2. i'm really not reaching my totals for the day as far as food goes. and, i didn't work out. i feel like a lazy bum. but, i'll make up for it today!

eating all my meals has been a challenge. I NEED TO PLAN AHEAD!!! i was short about 30 grams of fat and 10 grams of protein.

this is what i ate:

breakfast: smoked beef sausage
lunch: baked white fish with mayo and romaine salad
dinner: garlic shrimp in butter and steamed broccoli