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Weight Training & Nutrition Plan: Week 3 Review

BekatCrave / May 19, 2013 / 4 comments

I’m half way through my weight training and nutrition plan, and honestly the time has flown past. If you’re interested read up on my Week 2 Review, First Sharing Of the Plan & Training, my Thoughts Around Eating More or WIAW: Nutrition Plan Edition.

Training

Let’s start with the training because that’ll most likely be short and sweet. First of all, I love walking into the weights room with a clear plan of what exercises I’ll be doing including how many sets and reps. It really helps build your confidence and I feel like I really belong there now- since I (or Tara) knows what I’m doing haha.

Recording my weights allows me to really see my progress and make sure I’m continually upping the anti and not becoming complacent. Sometimes I feel a bit let down if every move hasn’t improved (but then again that’s just me and my issues) but then I remember that I don’t have to better myself on every move, every week- some just take longer than others. I also find other ways of improving- not just increasing weight but adjusting reps (if Tara has given me a range).

I’m not as sore today as I was last week thankfully- that full body just seemed to take it out of me last week. But I’m still feeling leg day for several days afterwards- but I’m guessing that’s the norm

(Source)

Moves I’m Loving:

deadlifts- because I feel awesome doing them
leg extensions- because I’m actually feeling the improvements it’s made to my strength and weaknesses
squats- cuz’ I can go heavy
barbell hip thrust- because I get the oddest looks and continually get comments- ooo what does that work? Yup I’m the only one doing that move. Not to mention I’m feeling the difference and seeing the progress!

Moves I’m Hating:

Good Mornings- hate them.
Pull Ups- Oh die.
Lunges & wall sit- worst hand grip ever.
I’m undecided as to whether to include my Push Ups here but I’m not nearly hating on them as much as I was because I’m actually getting better at doing them, therefore I feel a sense of accomplishment once they’re done.

Nutrition

Foooood. Strap yourself in, anything food related will always be lengthy with me

I’ll start by saying that I don’t know how I ever ate less than this (and I am glad I won’t be for whatever reason either!). I can’t believe how much my body has adapted to this new way of eating, not so much in terms of ‘what’ but ‘how much’.

Unlike some, I’m not one of those girls who is like oh no I never feel hungry and I have so much to eat. No sir-ee. I’m a girl that’s like just ate plenty, wait a bit, ready for next meal. I still feel hungry, and every now and again I still feel like slipping in those extra few mindless snacks- but I don’t because it ain’t on the plan Ha.

I’m actually pretty proud of myself that I haven’t gone the (usual) obsessive route, yes I admit in the beginning I was worried about being perfect and doing the right or wrong thing- but I think I’ve just invested a little trust in myself and manipulating my macros (if need be).

WPI and water is also going down so much easier. I think I get use to it every time and the trick is to add less water so there’s less to drink. Oh and block your nose as you skull it And not to be a freak, but ughh it may have even tasted okay the other day…what have I become?

My Body

I guess the big question (possibly) on most people’s minds is- am I getting results, and how is it affecting my body?

Honestly, if you want to know if I’ve lost or gained weight- well I can’t tell you because I don’t (and will not) weigh myself. What I do know is that I’ve lost centimetres (I measure every 2 weeks) and the progress photos (weekly) look somewhat better. Tara apparently sees quite a difference, however I’m a tad skeptical (then again it could be a bit of body dysmorphia- ya know more food = bigger in my brain).

At first I felt quite heavy but I think that was my body adjusting, I think it’s thankful for the extra fuel and eventually will learn to let go of whatever it’s holding on to for survival- it knows I’ve got its’ back All I know is I’m happy with the direction everything is going and I’m so glad I made the first (and scary) step.

However, I would have thought though with all the extra food that my body would feel less achy. Ahhh quite the opposite actually. It’s not like excruciating but it’s definitely there. I like to think of it as a sign of an effective weight training session (and plan! I never felt things like this on my own). In saying that, having something small before an early am class has made a difference to how my body feels and performs. I’m never going empty again.

And that’s a wrap!

Is there anything you’d like to hear about with my Nutrition & Weight Training Plan?
Do you exercise on ‘empty’?

Category: Eating, Exercise, Health / Tags: nutrition plan, Week 3 Review, weight training

Cheap Super Foods

BekatCrave / May 17, 2013 / No comments

Recently I snapped a photo of some Chia Seeds on top of my amazing Protein Powder Pancakes (yes they are that good).

Now that was no coincidence- for a while now I’ve been keeping a secret the amazingness that is Cheap Super Foods.

Now there’s a few things I like,

cheap

superfoods

and just food in general You know me ha.

I was contacted by the company to share in on this great thing, that is cheap superfoods. They also kindly sent me some of their chia seeds (yay considering this are overpriced in Aus!) and raw cacao powder.

Before I share my fave ways of eating chia seeds & cacao powder, here’s what the website has to say.

Raw Cacao Powder

An amazingly healthy, nutritious energy boost
Various tribal cultures, including the ancient Aztecs, are known to have used this super food as a stimulant, mood-lifter and general source of nutrition. Cacao beans were even used as currency in Central America many centuries ago.

Stacked with flavinoids, antioxidants and essential minerals including large amounts of magnesium, the rich taste of organic cacao powder can be added to a wide variety of dishes to deliver an incredibly rich flavour along with a range of health benefits.

What Makes It Super?

Raw cacao powder has four times the amount of antioxidants than goji berries, helping protect the body eradicate free radicals. Free radicals are unstable chemicals that damage cell membranes and attack healthy cells which can lead to disease and damage of the body. Raw cacao powder is so high in antioxidants it tops the ORAC chart (Oxygen Radical Absorbance Capacity), a rating system devised by the USDA to measure levels of antioxidants in food.

Along with its high antioxidant content, cacao powder contains a massive 10% total flavinoid content. Flavinoids can have a substantial positive impact on overall heart health, and are have been shown to prevent various types of cardiovascular disease.

A natural and happy high
The presence of seratonin, dopamine, PEA & anandamide in raw cacao powder explains the high or happy feeling people associate with eating chocolate. These neurotransmitters regulate the pleasure centre in the brain, and cacao powder has enough of these pleasure-boosting chemicals to provide a noticeable increase in mood and general feelings of well-being.

and chia seeds…

Chia Seeds

Used by the Aztecs and many centuries later in central America, this gluten-free and wholegrain seed is remarkable for it’s high protein content and abundance of healthy essential fatty acids.

Raw, unprocessed and full of antioxidants
Our organic chia seeds are raw and have not been irradiated or processed, leaving their high nutritional content intact. We source only black chia seeds which offer twice the amount of antioxidants than their white cousins.

What Makes It Super?

The seeds are high in essential fatty acids and offer eight times more concentrated Omega-3 than salmon. Not naturally produced by the body, it’s important to eat foods rich in Omega-3 to enjoy a wide variety of health benefits. Omega-3 lowers cholesterol, relieves high blood pressure, helps to improve memory function, and has been shown to protect against depression.

Chia seeds contain high amounts of protein, a crucial element of any healthy diet that helps to build muscle and regenerate cells. Many vegetarians and vegans have embraced the seed as an alternative meat and dairy-free source of protein, especially given it’s complete amino acid profile. A full range of amino acids are found in its protein content, making the chia seed a better choice than many other types of plant-based protein.

Omega-3, Protein and… choc-full of essential nutrients
Chia seeds have fifteen more times the magnesium of fresh broccoli, five times more calcium than milk and three times more iron than milk. Magnesium relaxes the nervous system, aids in muscle production and, especially in combination with calcium, helps to strengthen and maintain healthy bones.

Chia seeds also contain varying amounts of potassium, zinc, phosphorus and copper. Vitamins A, B12 and C are also present providing a boost to the body’s immunity system.

So if that hasn’t convinced you that these foods are super, maybe these will- here’s my fave ways to eat them.

As I said earlier Chia Seeds on Protein Powder Pancakes…

oats..

Comfort In A Cup (and the protein version!)

Crepes

And the Cacao powder would be just splendid in….

My ultimate (best) Healthified Brownie Recipe

Christmas Chocolate Truffles

So no longer is the price stopping you from purchasing exxy super foods- seriously Australia is ridiculous with their prices on health foods! Check out Cheap Super Foods Australia for other Super Food products (ooooh coconut sugar!).

What is your favourite way to have chia seeds?
What is your favourite cacao recipe?

I was not paid for this post, however I was sent the chia seeds and cacao for free. However, this did not affect my thoughts or opinions, and all are entirely my own.

Category: Food, Health, Product Review, Recipes / Tags: cacao powder, Cheap Super Foods Australia, chia seeds, recipes, super foods

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