Hey you all! Happy Thursday! Here I am halfway through the week, so let’s catch up!

I ended last week with a kickball game on Sunday with my F45 fam. Y’all, it was so much fun!! The weather was perfect, and I couldn’t have been in better company. Oh, and my team won (btw).

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This leads me to today’s topic…treating yo-self when summer shredding. I have been asked repeatedly since beginning this series, “Do you have a cheat meal when summer shredding?”

I decided throughout this series that I will allow myself a little treat here and there. Take Sunday for instance, I celebrated with a beer following our game (blue moon for those with inquisitive minds), but my snack plate was full of fruit and raw veggies, and I brought a protein shake in my bag. Fast forward to today, and while grocery shopping after my workout, I bought myself one chocolate covered honeycomb. I kept looking at the bulk section where they have all the yummy extras, and decided, why not. The five minutes it took for me to figure out how to weigh this 30 gram piece of yumminess was worth every second and all .36 cents. I sat in my car with the air conditioning blowing and enjoyed every single bite (well it was a small piece, so it was only two bites), but it was delish!

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Throughout the week I typically have three to five meals a day, which consist mostly of whole, non-processed foods. I stay away from sugar (hence why that honeycomb was so delectable), drink lots of water, and aim for 20-25 grams of fiber.

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I am typically in a fasted state for the first 3-4 hours of the day. There is no reasoning behind this approach, other than I am just not hungry when I wake. I am up at least four days a week no later than 4 am, and usually eat around 8 or 9.

So to wrap up today’s post…
I think its important to remember that having a full on “cheat meal” can stall progress; however, some people plan a cheat meal the last day of the week as a reward, or something to look forward to. While this may work for some, other individuals find that a cheat or treat will send them into full on binge mode and opt to avoid the temptation all together. Bottom line, I think it’s important that each person finds their own approach and what works best for them.

Cheers!

 

Good morning you all! Today I am halfway into week 2 of summer shredding. It is currently 5:15 am and I am sitting here working on coffee no.1. I have a fairly open morning, so I wanted to share my day (yesterday) with you all before jumping into today’s post.

On Tuesdays I coach the first three classes of the day at F45, which makes for an extremely early wake up call! I was up at 3am, and out the door by 4. The morning started off great! My classes were loaded, the energy was hyped, and it was a great way to kickstart the day.

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By the time I left the gym I was beyond hungry! As soon as I got home I whipped myself up some breakfast: riced cauliflower mixed with shredded potatoes and bell peppers, sautéed in olive oil- a side of break free liquid eggs topped with Texas Pete, a nibble of avocado- and (of course) my favorite mug filled with black coffee.

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Most of my day was spent online getting work done. I added a couple of new clients (which is always great), and caught up on some reading.

Mid-morning I had myself a big bowl of proats (protein and oatmeal) topped with apples, blueberries, almonds and cinnamon.

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Jack and I spent lunch in the backyard so we could soak up some sun. I had zoodles topped with organic pasta sauce, chickpeas and a sprinkle of parmesan cheese- a side of mini bell peppers grilled in olive oil- and I had a protein shake as well, but that would have ruined my Instagram worthy food photo!(ig:tiffanymitchellmull/tiffanydietetics)Screen Shot 2019-04-03 at 6.53.38 AM.png

I took the day off from training yesterday due to such an early wakeup call, so the remainder of the evening I piled up and watched Shark Tank. Due to taking the day off, I had a fairly light afternoon snack: Lettuce wraps made filled with zucchini noodles, chick peas, yogurt based ranch dressing, hummus, and crushed red pepper.

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I ended yesterday with my favorite tacos (hello, taco tuesday): Yellow corn tortillas topped with hummus, grilled shrimp, sautéed onions and bell peppers, shredded lettuce and topped with fresh squeezed lemon.

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So now, fast forward to the rest of today.
Once I finished up my coffee, I got in a quick 20 minute yoga session. After, I had breakfast which I believe looks almost identical to yesterdays.

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Just after breakfast Jack and I were out for our typical neighborhood stroll.

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A quick 15 minute stroll was a perfect warm up for today’s upper body workout, which focused mainly on rear delts.

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Following my workout I had my usual post-workout smoothie made up of coconut water, greek yogurt, almond milk and banana. Soon after I had lunch: a veggie patty, zucchini noodles, broccoli and carrots with a side of yogurt based ranch dressing.

 

Just before heading out to the gym to coach my afternoon class I had a bowl of quick oats mixed with protein powder.

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On Wednesday, F45’s training is high intensity cardio. Although I am not taking the class, I am constantly jumping in with members knocking out sets just to keep them pushing- so my calorie burn can get quite high. Today’s total caloric output was 365 calories! So, since Wesley was off early today, I skipped cardio and headed straight home after coaching. I scooped up some sushi (raw salmon and tuna rolled with avocado and white rice), and the evening will be spent piled up watching Hulu.

So far, week 2 of summer shredding is off to a great start!

 

 

 

Good morning y’all and happy Monday! I am going to jump right into this post because I am super stoked! The time has come- today officially marks the beginning of my 8-week Summer Shredding Series!

While I was already looking forward to beginning this series for summer, my husband shared news with me this weekend that sweetened the deal even more! We have officially booked our two week summer vacation! We will be taking our annual road trip the first two weeks of June to visit family and friends in Alabama, Florida and Indiana. My birthday, June 5th, marks the end of my 8-week series- just in time for the beach! I won’t begin this series by promising to blog every single day, but I do hope to check in weekly..

After typing up this blog entry over a cup of coffee (black of course), I decided to take a break and get in a good stretch session. My back and hamstrings have been incredibly tight recently, so a little extra TLC over the next few weeks is a must to make certain that I can bring my best to each and every workout. I spent about 55 minutes stretching, really concentrating on the areas that are lacking in range of motion and flexibility.

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Following my morning stretch session I had a big bowl of oatmeal mixed with liquid eggs, and topped off with nothing other than Texas Pete hot sauce. On the side I had a green smoothie made up of cashew milk. spinach, greek yogurt and coconut water. I take my supplements in the morning with breakfast. Currently I am taking in a tablespoon of Turmeric for inflammation around my elbow, fish oil, glucosamine, calcium and a women’s multi-vitamin.

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After breakfast Jack and I made our way outside to do some lemon picking. The biggest harvest for lemons is during the fall, so this is the final batch before summer comes along.

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I spent a good amount of the day online getting prepped for next semester. I managed to squeeze in lunch which was a big bowl or brown rice, black beans, lettuce, tomatoes, onions and avocado. I haven’t shared with you all yet, but I will be transferring to K-State in the fall! I have enjoyed my time with UA; however, I want to direct my focus more towards sports nutrition/dietetics as opposed to general nutrition/dietetics. Because I will be transferring and focusing on a specialty, I will be adding another 6 months onto my graduation date (insert crying emoji). No, but in all seriousness, it will definitely be worth the extra time invested.

I had to coach this afternoon, so I made a point to go in early and jump on the In-body to have my stats recorded for a starting base. No surprise, I am sitting where I was last week at the end of the F45 8-week challenge. I am just under 133 LBS (132.7 to be exact), and  my body fat read to be 18.9%. My body fat percentage showed an increase, but this is why it is imperative that you follow procedures when having these tests completed. I tested after having two meals and almost a half gallon of water, so I am not sweating the inconsistency.

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After coaching, I decided to hang around and take today’s class. It was 45 minutes of intense intervals that left me dripping with sweat and completely spent!!

It is now 8:45 pm and I am finally finishing up my dinner, which consisted of a veggie burger, two corn tortillas, carrots, zucchini and avocado.

I would say that day one of summer shredding has been a success!! Cheers to the next 8-weeks!!!

Hey fit fam! I wanted to share with you all a highlight of my week last week.
I was having my morning coffee last Sunday and began scrolling through IG. I had a message in my inbox from a client; it was a photo of the scale, and in between her bare feet read, 144. This day marked 30 weeks that she had been following my customized training and nutrition program, and this marked exactly a 30-pound weight loss.

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When you see that as a reader it looks great on paper, right?! Thirty pounds in 30 weeks for a female in the 35+ age range is perfect; that’s a pound a week! It’s enticing and seems doable, you think to yourself, “I can do that!”

What I’m going to tell you is the same thing I tell everyone when they begin a training program; yes, it is very doable because it’s based on science. Is it easy, no. The reasons it isn’t easy however isn’t because of the reasons you would think. Most everyone can agree that working out is the easy part and diet is the hard part. While I think this is true as well, I believe a lack of patience is most peoples primary detriment.

Take my client above for instance. If she lost a single pound the first week, another the second, another pound the third and this was a continuous pattern that she knew to expect every week, that in my opinion seems fairly promising. Unfortunately, that isn’t how it works. You may begin a new training/nutrition program and the first week lose 5-pounds merely because you aren’t eating sodium filled processed foods everyday. While this is exciting and a great feat in itself, these numbers aren’t typically realistic over consecutive weeks. In fact, some weeks you may show no weight loss at all. This is when people lose their patience. “You mean I have followed my menu and workouts to a T and haven’t even lost a pound this week.” Yes, it sucks! It absolutely sucks to step on the scale one day and read 132, and the very next day weigh 133. How in the world does this happen?! It’s defined as homeostasis and electrolyte balance, it’s called being a human!

My client above didn’t throw in the towel at 15-weeks when the scale didn’t show a loss, or at 21 weeks when once again, nothing on the scale. Instead, she emailed me and said she was going to stay off of the scale and only weigh in every two weeks along with her bi-weekly measurement updates. This made me so happy! I check in with my clients every week. Each week they fill out a questionnaire regarding their menu, workouts, how they feel and so on. I have them weigh in once a week (the morning of their check-in), and every two weeks I request measurements. When she said she wanted to weigh in bi-weekly this showed me that she was no longer relying solely on the scale to determine her progression, which ultimately shows me she has found her “fitness and wellness lifestyle.

I have said it over and over, verbatim …slow and steady progress trumps fast fat loss any day. If you want to lose weight and keep it off, you must commit to a healthy “lifestyle.” If you weigh yourself every single morning, you can guarantee that at least three days out of the week you will begin your day with doubt and uncertainty. Why would anyone want to do this to themselves? More importantly, why would you let a scale determine a moment of unhappiness in your life.

It’s ok to occasionally get discouraged, once again, we’re human; however, one must learn to control emotions of discouragement and not overeat and dive head first into a pattern of binging when these feelings come into play. One must realize that every week will not be a rewarding week on the scale. Every week you will not be motivated. You may slip up and eat two too-many cookies on your treat day, but the main thing is to remain patient and consistent.  If you are consistent with a program science will prevail, but you must have the patience while waiting on the bigger picture. 

 

 

Hey you all 🙂 Todays blog post is one that I contemplated revealing to everyone; however, after much thought, I decided that I would share this journey.

At the age of 20, I decided to get breast implants and now, I am going back for a second procedure which will entail switching from a Saline implant to a Silicone Gel, as well as, increase the overall size. (spare me your opinion if you don’t agree, this is my body and I will do what I want 😉)

I decided to share this journey because this surgery will force me away from weightlifting for 8 weeks. For someone that hasn’t taken over two days of rest in a row off for for years, an eight week hiatus will be an extremely difficult physically and mentally.
I am not too worried about losing muscle. It takes about 3 to 6 months for you to lose your muscle size. The muscle fibres no longer need to store the same amount of energy, so they shrink in order to reduce energy wastage. When reactivated, they can return to their original size fairly quickly. Muscle Memory.
Nutrition will be everything for the next few weeks. Everyone has heard that abs are made in the kitchen, or you can’t out train a bad diet. These words speak absolute truth. Due to the fact that I can’t lift for eight weeks. I will be meticulously counting each macro.

So, it you’re interested in seeing how the body responds to diet alone, then continue to follow as I share my  nutrition throughout recovery.

Off to surgery 😷

 

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100g of bananas, 100g of grapefruit, 50g of apple, 1 egg, 4 egg whites- Macros: 25P/40P/5F
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200g of broccoli, 3oz of chicken cooked in 1T of coconut oil, 50g of avocado, 90g of brown rice, 2T of salsa- Macros: 30P/50C/15F
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Western scramble: 2 fried eggs topped with 3oz of chicken, 150g of mixed peppers and onions, taco sauce and ms. dash southwestern spice- Macros: 35P/10C/12F
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64g of rice topped with 4oz of grilled shrimp cooked in 1tsp of coconut oil, 1 egg over easy and 40g of avocado- Macros: 30P/25C/12F
Post-Workout Smoothie: 1/2 banana, 50g mixed berries, 1 scoop of protein, 1/2T almond butter- Macros: 25P/20C/5F
1/2 scoop any flavor protein, 2T PB2 mixed with water, add 140g mixed berries, 10g crushed nuts- Macros: 15P/20C/10F

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Macro Prepping Vlogs:

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                           To see more meal ideas: RECIPES

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For daily food posts follow my IG

Keto-Diet
What exactly is Ketosis? The metabolic state of ketosis simply means that the quantity of ketone bodies in the blood have reached higher-than-normal levels. When the body is in a ketogenic state, this means that lipid energy metabolism is intact. The body will start breaking down your own body fat to fuel the body’s normal, everyday functions.

What are the benefits of establishing this metabolic state of ketosis?

The main benefit of ketosis is that it increases the body’s ability to utilize fats for fuel, which gets very lazy on a high-carbohydrate diet. When on high-carbohydrate diets, the body can usually expect an energy source to keep entering the body. But in the state of ketosis, the body has to become efficient at mobilizing fats as energy.

Ketosis has a protein-sparing effect, assuming that you are consuming adequate quantities of protein and calories—0.7 grams per pound of body weight per day—in the first place.1 Once in ketosis, the body actually prefers ketones to glucose. Since the body has copious quantities of fat, this means there is no need to oxidize protein to generate glucose through gluconeogenesis.

Another benefit has to do with the low levels of insulin in the body, which causes greater lipolysis and free-glycerol release compared to a normal diet when insulin is around 80-120. Insulin has a lipolysis-blocking effect, which can inhibit the use of fatty acids as energy. Also, when insulin is brought to low levels, beneficial hormones are released in the body, such as growth hormone and other powerful growth factors.

Another small but very important benefit of the ketogenic diet is that when in the state of ketosis, ketones, along with a high protein intake, seem to suppress appetite. A high-carbohydrate diet, on the other hand, increases hunger levels. Because you have to consume a lot of fat on a ketogenic diet, which hold 9 calories per gram, you are not getting much food volume. It’s not mandatory to be hungry on a reduced-calorie diet.

DOES BEING IN THE METABOLIC STATE OF KETOSIS PRESENT DANGERS?
I feel the benefits of the ketogenic diet outweigh the pitfalls, but as with any diet, speak with your doctor first. Some of the points of arguments are:

During the first few weeks of the ketogenic diet, the body has to go through the “metabolic shift,”. While going through this, the body will experience a small degree of fatigue, brain fog, and even dehydration due to the increased water loss associated with ketoic-induced diuresis and water loss from depletion of glycogen stores.

Once the body gets used to manufacturing ketones as the main energy substrate, the body actually has more energy than it previously had, and you won’t have to be fighting through all those low-blood-sugar crashes your high-carb meals previously gave you. Additionally, hydration should be an area of high priority, especially before, during, and after exercise.

Blood-lipid profile is also a concern on the ketogenic diet due to the staggering amounts of saturated fats in the diet, although the diet can be centered around healthier unsaturated fats—which isn’t as fun as eating an egg and cheese omelet, fried in butter, with bacon on the side!

Blood-lipid-profile issues are experiencing much debate; some people following the ketogenic diet will experience a drop in cholesterol levels, but for some people, cholesterol levels will increase.

Because carbohydrates are restricted to less than 50 grams a day, the issue of micronutrient deficiencies can occur. Thiamin, folate, calcium, iron, potassium, and magnesium are typically inadequate in low-carb diets. The best thing to do to avoid this is to make sure you take a high-quality multivitamin to ensure you get 100 percent of the daily value. Also supplementing with a fiber supplement is a good idea to make sure your plumbing doesn’t get clogged.

Ketoacidosis occurs when the level of ketones in the blood gets out of control, which poses a severe health risk for diabetics. When massive quantities of ketones are produced, the pH level of the blood drops, creating a high-acidic environment. Nondiabetics need not fear, as the regulated and controlled production of ketone bodies allows the blood pH to remain within normal limits.

You probably know someone that is already riding the gluten free bandwagon.

Before making the decision to go go gluten-free, it is a good idea to understand exactly what gluten is, how it can affect the body and whether or not you should eliminate it totally from your diet.
First of all, what is gluten? Gluten is a broad term for various proteins called prolamin. Each grain has its own specific prolamin. It is the prolamins in wheat, rye and barley that trigger a reaction in some people.Although wheat is the primary issue for people intolerant to gluten, rye and barley have chemical compositions that are similar enough to cause the same reaction in the body. Other prolamins, like those in oats, corn, sorghum and rice don’t usually affect people who are intolerant to gluten. For people who are highly reactive to gluten, may have negative responses to oats.

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For the majority of people, gluten is nothing to worry about. For some, gluten can cause big problems. The difference between those who cannot digest gluten and those who can basically boils down to the immune system. In gluten-sensitive individuals, the body considers gluten to be a harmful invader and mounts an immune response when gluten is ingested. In those individuals that cannot tolerate gluten, the immune system thinks gluten is an invader and attacks it like it would any other harmful substance. An individual with celiac disease will become more and more ill with each exposure to gluten.
After ingesting gluten, many experience immediate symptoms such as diarrhea, vomiting, abdominal pain, bloating and constipation. Extraintestinal systems like hives, itching and swelling may also occur. If a person with celiac disease follows a well-balanced diet, but continues to eat gluten, they can become dangerously deficient in vitamins and minerals like iron, folate, vitamin d and vitamin k because they are unable to absorb them. Lack of these nutrients can lead to serious conditions like rickets, hypocalcemia, coagulopathy ,arthritis, anxiety, depression, numbness in legs, arms or fingers and more.
The only treatment of celiac disease and non-celiac gluten sensitivity is complete avoidance of any food or product that contains gluten.3 Limiting the amount of gluten you eat will not prevent the damage—it must be removed from the diet in all in all forms.

This diet is not always easy to follow. Gluten pops up in many food items you would never guess had it on their ingredient list. It is often used as a thickening agent in soups, sauces, marinades and frozen yogurt. It can be found in flavored products like ice cream or protein shakes. Most food cooked with teriyaki sauce or soy sauce contains gluten. Some vitamins and supplements contain gluten. All beers and many grain alcohols are made from wheat, barley, or rye. Even beauty products and lotion can have gluten.

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If you think you may be gluten-sensitive, be sure to first speak with your doctor and learn more about the condition. Don’t hop on the bandwagon without proper information.

To avoid gluten entirely, it is important to seek proper education, talk with your doctor, and check food labels and menus for allergen information.3 If you’re not completely sure, don’t eat it or use it.

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  • 1-½ cups unsweetened applesauce
  • 4 Tbs raw, chunky almond butter
  • 2-3 Tbs raw, unsweetened canned coconut milk
  • cinnamon to taste
  • dash of fresh grated nutmeg (optional)

Instructions:

  1. Combine all ingredients in a small pan over medium heat, stirring often until all is thoroughly combined and warm.
  2. Add fresh or dried fruits and/or nuts for additional texture and flavor.

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Ingredients:

  • 1 tsp olive oil
  • 1 small onion {chopped}
  • 1 lb of  Chopped Chicken
  • 2 Tbsp taco seasoning
  • 2 cups of cooked brown rice
  • 1 cup of black beans
  • ½ cup of shredded cheddar cheese
  • ½ cup diced tomatoes
  • 1 avocado diced
  • cilantro {for garnish}

Instructions:

  • heat the skillet over medium
  • add the oil and onion
  • saute until soft {just a few minutes}
  • add the chicken, and cook
  • add the taco seasoning
  • stir in the rice and beans, cooking until everything is warmed through
  • top with the cheese, and cook until melted
  • remove from the heat, and top with the diced tomatoes, avocado, and cilantro