The Best is Yet to Come

Day 3 Whole30 for me. Yesterday was hard. I was tired, I had headaches, low energy. It was not an optimal day for me. But you know what? It’s all worth it. I know how I feel when I hit the “tiger-blood” stage and my body is thriving on what I am eating. To remind me WHY I’m doing a Whole30, I’m going to list out my successes from previous Whole30’s:

  • Even energy levels
  • Deep sleep
  • Falling asleep immediately
  • Whiter eyes
  • Clear skin
  • No seasonal allergies
  • Waking up ready to take on the world
  • Clothes fitting significantly more loose
  • Winning a body composition challenge

And now to list my metrics:

  • Lost 16.5 pounds
  • Dropped 3% body fat
  • Went from a size 6/8 to a 2/4

This is WHY. My best is yet to come. It’s only Day 3, but I’m already 1/10th of the way through it.

I’m ready to become my best. I’m so excited to have my first training session with my coach tomorrow at 7am. More to come then!

Chest and Tricep Strength Workout

Day 2 whole30 for me already! My first day back to work in quite some time too. Yesterday I completed a chest and triceps workout, and man I am super sore! I did several pairs of exercises, feel free to comment or reach out for more information on a movement. I didn’t record much except for my finisher, which was Med Ball Slams.

Workout:

First super set:

  • DB Chest Press x10
  • Tricep Dip x10
  • DB Chest Press, lateral to neutral grip x10
  • Tricep Dip x10
  • S/A Chest Press (Piston-like) x10

Second Super Set

  • Machine Chest Press x10, 3 sets

Alternate with:

  • Cable Tricep Extension x3, 3 sets

Third Super Set:

  • Plyo Incline Push up on box x10, 3sets

Alternate with:

  • Tricep dip on box x10, 3 sets

Fourth Super Set:

  • Med Ball Push Up (these we’re so hard for me!) x5-8, 3 sets

Alternate with:

  • Tricep Skull Crusher (heavy weight!) x5-8, 3 sets

Finisher:

  • Med Ball Slams (video above) x10, 3 sets

I’ll likely take tonight off from working out since it is day 2 of Whole30 and my body will be reacting from the lack of sugar it typically receives and my energy level will be low.

Whole30 Breakfast Egg Bake

Alright guys, round 3 here I come! Tomorrow, I will be embarking on my third Whole30 and I am so excited for it to be the catalyst of my body transformation for my bikini show.

Image result for january whole30

I’d like to consider myself a Whole30 veteran by now, but I’ll be honest, there is so much more for me to learn. I would like to share with everyone, my favorite egg bake that got me through my last Whole30’s, and something I consistently eat as a part of my #foodfreedom.

This recipe is so easy and inter-changeable, it is a go-to for me. It makes a full 6 servings, and it is LOADED with veggies and protein. Slap some Frank’s Red Hot on top, and man you have a very filing breakfast that will keep you satiated until lunch!

This is what I used today: eggs, bell pepper, spinach, onion, mushroom, and aidell’s chicken and apple sausage.

First, preheat your oven to 350 degrees Fahrenheit and prepare a 9×13 glass pan with Ghee or Whole30 compliant spray oil. I start by chopping the bell peppers, you only need about a cup to a cup and a half of diced bell pepper. However, it’s easy to chop everything at once and you’ll thank yourself later. I chop all the bell peppers down into match sticks, save about half of them in a plastic baggie, and then dice them further. I chopped the 1/2 of a red onion I had left over (you can use any type of onion in this recipe), and then chopped 2 Aidell’s sausages into coins.

Prepped pepper, onion, and sausage

Next, wilt your spinach in a large sauté pan on medium-high with about a tablespoon of olive oil. (Please, I beg of you, do not use vegetable or canola oil! These are toxic to your brain!!) Feel free to use a lot of spinach, because it will wilt and become at least 1/3 of the size of what it was.

I used about half a container of baby spinach I bought from Aldi.
It looks like a lot, but sauté for about 3-5 minutes and it will become very small.

Once the spinach is wilted, add in mushrooms, and your prepared veggies and sausage. I like buying pre-sliced onions, you might as well make Whole30 as easy as possible as you can, right?

Stir this mixture for about 5-8 minutes and let the juices from the bell pepper release and get a caramelized color on the mushrooms and sausage. Meanwhile, start cracking eggs into a large mixing bowl (one with a spout is helpful for this recipe). I find that 9 eggs is my magic number.

Make sure you season! I season the veggies and sausage with salt, pepper, and garlic powder. I season the eggs with the same, and add in some smoked paprika. Scramble the eggs, and then mix in your sautéed veggies and sausage.

Give the mixing bowl a nice stir, and the pour the egg mixture into your prepared pan. Pop in the oven for 30 minutes at 350, and bam! You have your egg bake!

What it looks like when it comes out of the oven.

I let the pan cool on my stove top for about 10-20 minutes, and then I cut the pan into 6 slices. I do one cut through the middle (Hamburger-style, half way on the 9″). Then, I make two cuts to the 13″ side, cutting the bake into 6ths.

Then find about 6 smallish meal prep containers, and you have breakfast made for almost the entire week! To reheat, pop in the microwave for 1 minute 15 seconds. I highly recommend adding Frank’s Red Hot.

RECIPE

Prep time: 5 minutes Cook Time: 40 Minutes Servings: 6

Ingredients:

  • 3 cups spinach
  • 1.5 cups diced bell pepper
  • 1/2 small onion, diced
  • 2/3 cup sliced mushroom
  • 2 Aidell’s Chicken and Apple Sausage Links, sliced into coins
  • 1 Tb Olive Oil
  • 2 tsp salt
  • 2 tsp pepper
  • 1 tsp garlic powder
  • 1 tsp smoked paprika (normal paprika is fine too)

Procedure:

  1. Preheat Oven to 350 Degrees Fahrenheit
  2. Prep a 9 x 13″ glass baking dish with Ghee, or Whole30 Compliant Spray Oil
  3. Heat a large sauté pan over medium high heat and add olive oil.
  4. Wilt spinach in sauté pan (approx 3-5 minutes)
  5. Add in prepped veggies and sausage to sauté pan, stir gently for 5-8 minutes.
  6. Crack 9 eggs into a large mixing bowl.
  7. Season veggies with 1 tsp salt, 1 tsp pepper.
  8. Season eggs with 1 tsp salt, 1 tsp pepper, 1 tsp garlic powder, and 1 tsp smoked paprika.
  9. Whisked eggs and seasonings together. Add in veggies and sausage from pan to whisked eggs.
  10. Stir veggies into egg mixture, and pour into prepared baking dish.
  11. Bake in oven for 30 minutes at 350.
  12. Let cool for 10-20 minutes
  13. Slice into 6 servings.