Hey guys! The F45 8-Week Challenge is back!!! Our gym decided to shake things up this time around and create challenge teams. Of course I had to lead a team! Y’all know me- I absolutely love the discipline, so I decided to participate in the challenge as well.
Since coming back from vacation (a good two months now), my workouts have been on point. Clarissa and I are still smashing CrossFit Metcons, following program, and hitting up several F45 sessions each week. My back pain and elbow pain still flare up a good bit, so weights at times are kept a bit lower, but the intensity is always there. While my nutrition has been fairly clean, the weekends have been quite the free for all, so leading this team is great motivation to dial it in a bit more.
Monday began day 1. I had my In-body scan completed first thing in the morning, followed with week one progress photos.
I am currently sitting at 19.7% body fat. Tell the old me these numbers and I might just have a mini meltdown; however, nowadays I am not so much caught up in the “totals.” While I do have a little layer of cushion going on, I still feel good. I look in the mirror and I am absolutely okay with what I see. We are only halfway through summer though, so leaning out a bit more over the next 8-weeks will have me feeling just right while lounging poolside.
The F45 Challenge offers an incredible meal plan with calorie suggestions; however I will continue to macro-track. This is the approach that I prefer for my clients and works best for me. Not a whole lot will change with my diet, but I will cut down on the heavier processed foods: corn tortillas and rice cakes will be replaced with less processed carbs such as potatoes and rice, and tropical (higher sugar) fruits will be saved for pre and post workout. I will not be including a weekly “cheat meal” throughout the challenge, but will allow for a re-feed if needed in the weeks to come. (A re-feed is just a higher consumption of the foods that you are already eating). I refuse to be anti-social over the next 8-weeks (I did that enough in my competion days), so when having an evening out, I will eat as clean as I possibly can, with a 2-drink rule of vodka/soda water/lime (hey, a girls gotta live, but do keep in mind I’m a homebody and get out socially maaaaybe twice a month if I’m feeling wild).
Breakfast is consistent for me: shredded potatoes mixed with riced cauliflower and bell peppers, a side of egg beaters topped with avocado and hot sauce, and a green smoothie.
For my smoothie I use almond milk, yogurt, spinach and Super Greens. The challenge calls for no caffeine the first 2-weeks (this is part of the 2-week detox), but for me- cutting back from 3 cups a day to 1 with breakfast is considered great progress!
Lunch is typically broccoli or bell peppers mixed with a starchier carb such as, rice or potatoes: beans or fish for protein: and avocado for fat.
Dinner is usually determined by lunch. If I have fish for lunch then I will skip the salmon and opt for eggs or edamame. If I have potatoes for lunch I will have rice instead (or vise versa), and fats almost always come from olive oil for sautéing.
As for snacks, I have about 3 green smoothies a day. I have one with breakfast and two scattered throughout the day that include protein powder. If its a pre-workout smoothie, I will include BCAA’s and if its a post-workout smoothie, I will include coconut water (or tropical fruit).
Thanks so much for taking time to stop in, and I invite you all to continue to follow along as my team and I crush this 8-Week Challenge!!