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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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Halloween Candy: TRICK or treat?

Let’s talk Halloween candy! Is it a TRICK or a treat???? 😀

halloween candy

I admit, candy is very tempting to me- especially bite-sized chocolate candy. Those small little candies just don’t seem that significant but boy do they add up quickly!  I mean, I could totally eat 1,ooo or more calories of it in one sitting. 🙁 It’s EASY to do if I’m not being mindful!

As you can imagine, I’m tempted in every way that you are to dig into my kiddos’ candy and snag a few of my favorites. I don’t alway resist the urge, but below are a few of the strategies I use to avoid eating ALL the abundantly available Halloween candy!

Here are a few strategies that I employ during this week of TRICKS and TREATS! Halloween candy be gone!

1. Don’t purchase your candy just yet! I LOVE to be organized and prepared, but having candy staring at me all week isn’t helpful. So, I’ll either have my non-sweet-toothed husband purchase candy and keep it at work or wait until Halloween (or the day before) to buy the candy.

2. I don’t buy candy that I love. 🙂 This is obvious. If your bowl of candy has all of your very favorite treats, how tempted will you be ALL.NIGHT.LONG?!? That’s a TRICK indeed!

3. *IF* I choose to eat candy, I pick my very favorite few pieces and then leave it alone. Set a limit of 2-4 pieces and stick by your guns!

4. Most importantly, I REMEMBER that candy is available 24/7, 365 days of the year. It’s not a special treat. You can buy it literally ANY time you please. This is BIG PICTURE thinking! Don’t allow the fear of missing out (FOMO) guide your decisions. You aren’t missing out of a Butterfinger or Twix. They will both be available November 1st. 😉 I PROMISE!

5. I have my kids sort their candy and pick out 10-15 pieces to keep and throw out the rest. If you don’t like the idea of “wasting” candy, you could also donate the candy at local dentist offices that in turn mail them to our troops.

Be kind to your body! Be smart this Halloween season! Be mindful. Have a plan in place (like the strategies above) to keep you on track. 🙂

 

I want to hear YOUR suggestions. 🙂 Head over to the facebook post below and COMMENT on YOUR  strategies to keep holiday eating in check! Let’s help each other stay the course!

 

Let’s talk Halloween candy!I admit, candy is very tempting to me- especially bite-sized chocolate candy. Those small…

Posted by Jill Jacobs – Lifestyle Coaching on Monday, October 27, 2014

 

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{Recipe} Grain-Free Pumpkin Bread

Pumpkin bread is one of my favorite fall treats!

Every year for the last several years, I’ve made a particular recipe for Pumpkin Bread that I found in a Southern Living recipe book (with a few of my own tweaks). It’s always been a hit at home as well as among my friends! This year, I decided to attempt a grain-free (and therefore gluten-free), lower sugar version. I was pleasantly surprised that it turned out incredibly delicious and was very easy to make!

Here is a slice I enjoyed with a hot cup of coffee. It was perfectly moist and tasty! 🙂

pumpkin bread slice

If you’d like to try your hand at this recipe, here is how I made it….

Grain-Free Pumpkin Bread Recipe (makes 2 loaves)

  • 3 1/3 cups of almond flour
  • 1 1/4 – 1 1/2 cups of Truvia for baking (depending on how sweet you want your bread – I went with 1 1/2 cups because I have a major sweet tooth! If you use something besides Truvia, it needs to be equivalent to 3 cups of sugar.)
  • 1 1/2 tsp baking soda
  • 1 1/2 tsp salt
  • 3 tsp pumpkin pie spice
  • 1/2 tsp cinnamon
  • 8 oz. all natural, no added sugar apple sauce
  • 2/3 cup water
  • 4 large eggs
  • 1 15 oz can of pure, preferably organic, pumpkin puree (not pumpkin pie filling – needs to be 100% pumpkin)

Directions: Preheat oven to 350 degrees. Place all dry ingredients in a bowl and stir until incorporated. Combine all wet ingredients until smooth. Pour wet ingredients into dry ingredients and stir together until well incorporated. Divide batter into 2 large (9×5), greased loaf pans.

Bake at 350 degrees for 65 minutes or until wooden pick inserted into the center comes out clean. Cool in pans on wire rack for at least 10-15 minutes. Remove loaves from pans and cool completely on wire rack.

Slice each loaf into 10-12 slices. 1 slice equals 1 serving. Serve cold or warm. To warm, heat a slice in the microwave for 10-15 seconds. Enjoy!

The Finished Loaves

p.s. This recipe freezes well, so I froze one loaf for later. 🙂

p.p.s. If you’d like your own copy, sign up below to receive a printable version of this recipe! Check your spam/junk folder to confirm your subscription. 🙂

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{RECIPE} Super Easy Pumpkin Turkey Chili

I love autumn….. and pumpkin turkey chili!

This is the time of year to get excited about the cooler weather, football season, beautiful changing leaves, and ALL THINGS PUMPKIN!

I was going through some old recipes recently and came across this beanless Pumpkin Turkey Chili recipe that I picked up at the grocery store a few years back. I never made it and honestly had forgotten about it.

I searched the pantry and refrigerator and had most of the ingredients. I changed the recipe slightly to fit my own preferences and had my grocery-shopping husband, David (yeah… he grocery shops! #winning), pick up the couple of items we needed. Last night, David threw this lovely recipe together (yep, he cooks too!), and we enjoyed this super quick and easy Pumpkin Turkey Chili.

It was surprisingly delicious! The pumpkin thickens it up nicely without the beans, so I really didn’t miss them at all. It gets 2 thumbs up from us!! It’s perfect for a lazy weekend day or for serving at a game day party. Enjoy!

pumpkin turkey chili fb

Pumpkin Turkey Chili

Ingredients:
  • 1 Tbsp Olive Oil
  • 1 cup chopped onion
  • 1 cup green bell pepper chopped
  • 1 clove of minced garlic
  • 1 lb. ground turkey
  • 1 14.5 oz can of diced tomatoes
  • 1 15 oz can of pumpkin puree
  • 2 Tbsp chili powder
  • 1/2 tsp ground black pepper
  • Dash of salt
  • Dash of crushed red pepper (optional but delicious if you like spicy things!)
Instructions:

Heat the oil in a large skillet over medium heat. Saute’ the onion, bell pepper, and garlic until tender. Stir in the turkey and cook until browned. Pour mixture into a soup pan or crock pot. Mix in tomatoes and pumpkin. Season with the remaining spices. Cover and simmer for 10-15 minutes OR cook in the crockpot on low for 4-5 hours.
Serves up to 6 people. Feel free to double the recipe for a larger crowd.

Once you make it, let me know what you think over on my facebook page!

 

~Jill

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Tailgating 101: Lean Up Your Tailgating Experience

If you’re anything like me, you LOVE football season and all that goes along with it…including tailgating!

Where I live in the Southeast, football RULES this time of year. That means team spirit, fall weather, loud cheers, bands playing, huge rivalries, seeing college friends at homecoming, pick ’em tournaments, and TAILGATING! Fun, fun!

Contrary to popular belief, tailgating doesn’t have to be a junk food fest. Scoot over chips, dips, fried foods, and nachos! There are ways to have a delicious tailgating experience and still eat with your physique and training goals in mind. Good news, huh? 🙂

Below I’m offering my best tips for a nutritious tailgate party whether in the comfort of your own home or out in the parking lot on your favorite college campus.

My Lean Eating Tailgating 101 Tutorial:

  • First, before gathering with your friends and family to cheer your team on to a WIN, complete a short, intense workout. The workout can be as short as 10 minutes of intense bodyweight exercises or heavy weight training if that’s all you have time for. Make sure to utilize your legs! The larger muscle groups like the legs and glutes are the ones that rev up your metabolism via testosterone and HGH production, and keep it going for up to 48 hours! Try 3 rounds of 1 minute each of squat jumps, burpees with a vertical jump, and plyometric lunges resting as needed. Finish with 1 minute of push ups. Those 10 minutes will do the trick. 🙂
  • Secondly, Be sure to have a protein-filled breakfast or snack before leaving home. This will help you avoid feeling famished and wanting everything in sight! It’s easy to over-do your eating when #1, it’s buffet style and #2, you’re starving.
  • When it’s finally time to chow down, fill up with protein and fibrous veggies FIRST. Choose meat with no bun, grilled kabobs with meat and/or veggies, or any lean protein source available. Step away from the bread/buns!
  • Take your own delicious dish to the gathering that is in line with your goals. Some easy suggestions: lean meat to throw on the grill, fresh fruit salad, a veggie tray, meat and cheese tray, or veggie kabobs.
#FitMom time management tip: I like to pick up barbecue (pulled pork or chopped chicken or turkey) with the sauce on the side. There are lots of great barbecue joints where I live! This provides a quick and easy protein source that is yummy!
  • Use portion control. Don’t pile your plate full of foods that are calorically dense. All things in moderation, but limit the “extras” like sugary slaw, mayo-filled potato salad, and other sweets/desserts to just a few bites. Be picky! Only choose your very favorite things!
  • Slow down! Eating slowly helps your body have time to digest your food which allows you to feel full before over-consuming.
  • Choose your condiments wisely – My favorites are hot sauce, mustard, Bragg’s Aminos, soy sauce, chili sauce, Worcestershire, and herbs/spices.
  • Throughout the day, drink LOTS of water. This will help keep your body happy and hydrated for a long day outside. Shoot for 96 ounces each day.
  • Limit or eliminate booze. Alcohol has so many hidden calories AND halts your fat loss efforts while it’s being metabolized. If you must drink, choose clear liquor and water or diet drink combinations. Sweeten with stevia (if needed) and flavor with fresh lemons and limes. Add an extra glass or 2 of water for every serving of alcohol to help flush your system. TIP: Treat yourself to sparkling water with fresh lemon or lime to replace adult beverages. 🙂
  • Lastly, you can always bring a fat-loss friendly dessert to share! This will help keep you on track without feeling “left out”. A quick and easy choice are these low-carb peanut butter cookies. The 3 ingredient recipe is below!

Low Carb Peanut Butter Cookies

Ingredients:
  • 1 cup no-sugar-added natural peanut butter (smooth or crunchy)
  • 1 whole egg
  • 4 cup sugar substitute (like baking Truvia or Stevia in the Raw)
Directions:

Preheat oven to 350 degrees. Beat egg and combine with the peanut butter and sugar substitute until the mixture is well incorporated. Place 1 inch balls of cookie dough onto a greased baking sheet. Press gently with a fork. Bake 10-12 minutes until cookies are slightly brown. Makes around 10 cookies. Enjoy!

*You can play with this recipe by adding vanilla or unflavored protein powder and egg whites to give it a protein boost!

(Note: I found this recipe on Metabolic Effect’s facebook page a few years ago.)

tailgating

You can see that tailgating is not only FUN, but it can also be nutritious. It does NOT have to be disastrous to your health goals. Comment below with your favorite tailgating traditions!

Happy Tailgating!
Jill

 

p.s. Head over to the facebook post below and share your favorite tailgating traditions!


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