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My 8 Week Progress Report for #OperationRefocus

I just finished week #8 of working with my coach, Roman. Below is my current progress check in!

  • My Plan general overview from coach Roman: My November plan is still in play until further notice. I switched from the “insulin reset” phase to a “feast and fast” phase 3 weeks ago (more details below). My macros changed up a bit (higher carbs, slightly less fat than the first phase, and protein has increased).

The newest change brought a feasting period for 1 day each week. What that means is I can eat anything I want (preferably higher carbohydrates) beginning at lunch time, but I’m supposed to stop before I feel stuffed. I posted what I ate in the “my successes” section.

On the flip side of the “feasting period” is a FULL fasting day. :/

For the first 2 weeks of this plan, I feasted on Saturday and fasted beginning Saturday night until Monday morning at breakfast. The third week I adjusted my feasting period to coincide with Thanksgiving of course! 🙂

I’m working out a total of 6 days – 3 strength, 1 bodyweight circuit, and 2 cardio/HIIT style workouts. The style of workout changed from traditional strength training to escalating density training. This increases work volume and testosterone. All of this is great for muscle building and for fat loss!

  • My Successes: I’m very consistent with my workouts. As a matter of fact, I’ve only missed 1 workout in the entire 8 weeks. There have been a few times that I shortened a couple of circuits or substituted exercises at a hotel gym, but my consistency had been ON POINT. I continue to increase my weights in the strength workouts. My goals of getting stronger overall and stronger with my pull ups are definitely coming along!

I fully succeeded with my feast days. It wasn’t hard to do at all. Ha! You may wonder what I ate?!?

Well- The first week I had a normal breakfast for me, fajita chicken salad with chips and salsa, 3 slices of pizza for dinner followed by a donut and a package of Justin’s organic peanut butter cups. Yum! I had no GI issues from this. CELEBRATE!

The 2nd week I had IHOP for lunch (1/2 pancakes and 1/2 French toast with syrup plus eggs and bacon) then a normal dinner of grilled chicken and vegetables. For dessert I had 2 mini candy bars from my boys’ Halloween candy and a slice of creamy peanut butter pie from my favorite place. The IHOP meal gave me a tummy ache. 🙁

Then the 3rd week was Thanksgiving, so I just enjoyed all the plentiful food my family had available! It was so delicious, but I did get a slight tummy ache from the feast. BOO!

  • My Struggles: My biggest struggle over the last few weeks has definitely been the fasting period. With that said, I’ve made it all three times and ultimately felt fine. It’s gotten easier each week which is encouraging. During my fast, I’m allowed to have water, black coffee, and green tea. Once, I broke down and had a diet limeade to give my belly something to do besides talk to me. 😉 Basically, I feel physical hunger only a few times (under 5) during the fast. I ride the “hunger wave” and then it subsides. Of course the growling stomach hits on Sunday right in the middle of Bible class just in time to embarrass me! Lol. The good news is that I’ve woken up each day after my fast and been full of energy to crush my workout before breaking my fast. That part amazes me! I totally thought I’d struggle through, but no (to my pleasant surprise!).

 

  • My Outcomes so far:

Mentally, I’m stronger, more confident, balanced yet focused. Physically, I’m stronger too!

As for my overall numbers – I’ve lost…

  •  in bodyweight – 3 pounds
  •  in body fat – just over 1%
  •  in inches – 1″ from below my belly button, 3/4″ from my waist, and about 1/4-1/2 of an inch from both my thigh and upper arm, no inches lost in the other areas I measured (rib cage, hips)

The numbers haven’t changed from week 5, but I can see a difference in my photos. Let’s be honest though, I enjoyed my Thanksgiving to the fullest, so remaining steady is a great thing! I’m a day or 2 away from “shark week” so honestly, it’s not the best time to weigh and measure. 😉

Anyway, numberwise, my body is being a bit stubborn on me. I’m excited to get my next phase any day now and see the tweaks made to deal with this stubbornness. If my weight was staying the same and my body fat was decreasing, there would be no issue. That would actually be a great sign of body recomposition! For now, I’m holding steady which I’m ok with. I’m realizing that where I am right now is exactly where my body is perfectly HAPPY. To get beyond this point in the past, it took drastic measures that I’m not willing to do this go around. If coach Roman has a way to move me beyond this point without my losing hair, losing my period, and becoming an emotional wreck, then I welcome it. If not, I’m just fine where I’m at continue my pursuit of strength and meeting goals!

That’s it for now… I will post again in few weeks and letcha know what changes I’m implementing!

Post in the comments (or in the linked facebook post) to let me know what goals you are working on! I’d love to hear from you and cheer you on!!!

xo ~Jill

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5 Week Progress Report for #OperationRefocus

By Jill Jacobs

I just finished week #5 of working with my new coach, Roman. Below is my 5 week progress check in!

  •  My Plan general overview from coach Roman: My November plan came recently, and my jaw dropped! I’m switching from the “insulin reset” phase to a “feast and fast” phase (more details below). My macros changed up a bit (a little higher carbs, slightly less fat, and protein is increased slightly). The newest change though is a feasting period for 1/2 day. What that means is I can eat anything I want, preferably higher carbohydrates, but I’m supposed to stop before I feel stuffed. The kicker is that I follow the “feasting period” with a fasting day- Yikes! My plan is to “feast” on Saturday afternoon until bed and then fast on Sunday. I’ll break the fast on Monday at breakfast. I admit, this is going to be hard, so wish me luck! My initial reaction to this plan was the same as October’s – “What have I gotten myself into???” Haha!

I’m working out a total of 6 days – 3 strength, 1 bodyweight circuit, and 2 cardio/HIIT style workouts. This is similar to last month, but the style of workout changed from traditional strength training to density training. This will increase work volume and testosterone. All this is great for muscle building and for fat loss!

  • My Successes: I’m very consistent with my workouts. The sheer volume of what I’m doing has probably doubled from what I was doing before hiring Roman. I’m eating more to keep up with my body’s needs. The workouts are challenging, but I’ve gone up in weight on so many things!
  • My Struggles: Besides the struggle to eat so much food, my biggest struggle since my last update has been Halloween candy. 😉 I didn’t go overboard, but I ate, over time, more than I’d like to have eaten. I only ate my favorite things. I didn’t make “mindless” choices, so that’s a win! On the nutrition front, Roman has me tracking my macros to make sure I’m getting the correct amount of everything. That pretty much stinks and is time consuming. I haven’t been on top of that during November, but I’m good at eyeballing portions and knowing the macros. I’ve re-dedicated to tracking to spot check myself.
  • My Outcomes so far:

I’ve lost…

  •  in bodyweight – 3 pounds
  •  in body fat – just over 1%
  •  in inches – 1″ from below my belly button, 3/4″ from my waist, and about 1/4-1/2 of an inch from both my thigh and upper arm, no inches lost in the other areas I measured (rib cage, hips)

PLUS….

  • I’m feeling stronger and more confident!
  • I’m feeling very focused! I’ve not been this focused on me and my personal goals in over a year, so it’s nice! 😀

That’s it for now…I plan to post every few weeks and fill you in on what’s going on!

Head over to the post below over on facebook and share some of your progress as of late! I’d love to hear from you and cheer you on!!!

xo ~Jill

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2 Week Progress Report for #OperationRefocus

You may recall that I announced a couple of weeks ago on my facebook page that I hired John Romaniello to be my coach for the next 4 months (minimum) for some goals I have. Below is my 2 week progress check in!

  •  My Plan general overview from coach Roman: I’m in the middle of an “insulin reset” phase so my carbs are low (for me) on my 3 strength training days and almost non-existent on non-training and cardio days. I’m working out a total of 6 days – 3 strength, 1 bodyweight circuit, and 2 cardio/HIIT style workouts.
  •  My Successes: I was eating mostly nutrient dense, healthy foods before, so I haven’t had the headaches and dizziness that sometimes come with starting a new nutrition plan. In the gym, I feel really strong and love the new workouts. They are challenging but doable! I’ve never done stationary bike HIIT workouts but am LOVING those!
  •  My Struggles: I abhor the treadmill cardio portion! Lol. I’m running treadmill intervals on certain days and I’d much rather be outside running regular sprints. On the nutrition front, Roman has me tracking my macros to make sure I’m getting the correct amount of everything for this insulin reset period. That pretty much stinks and is time consuming. However, it helps me be accountable to everything I put in my mouth! I’m also having trouble eating enough food on my strength training days. The macros are pretty high for me on those days, so it’s a struggle to get in all the protein and fat.
  •  My Outcomes so far:
    • I’ve lost…
    •  in bodyweight – 1.6 pounds
    •  in body fat – 1% (no muscle gain or loss)
    •  in inches – 1/2″ from below my belly button, and about 1/4 of an inch from both my thigh and upper arm, no inches lost in the other areas I measured (waist, rib cage, hips)
  • PLUS….
  • I’m feeling more confident!
  • I’m feeling very focused! I’ve not been this focused on me and my own goals in over a year so it’s nice! 😀

That’s it for now. I plan to post every 2 weeks and fill you in on what’s going on!
Head over to the post below on facebook and share some of your progress as of late! I’d love to hear from you and cheer you on!!!

xo ~Jill