Whole30 Metrics

Alright guys – I feel like this could be a much anticipated post, of what happened in the past thirty days.  Words cannot describe how ecstatic and motivated I feel after seeing the numbers move on the InBody Scale reading.  I’ll post both images for those that want to see everything that you can see in that type of scale reading, but here’s a summation of the victories:

  • Lost 7lbs Body Fat Mass
  • Went from 23.3% Body Fat, to 19.5%
    • Yes, I dropped 3.8% Body Fat in 30 DAYS!
  • Gained 0.6lbs Lean Muscle Mass
    • This doesn’t sound like a lot, but it is a HUGE victory to gain muscle when I dropped that much fat mass so quickly.
  • Evened out the strength in my arms, and gained muscle in my arms
  • Got closer to evening out the strength in my legs, went from a 0.2lb difference to about a 0.1lb difference
  • My Basal Metabolic Rate went up
    • Basal Metabolic Rate (aka BMR) is a reading of how many calories your body would burn if you literally laid in bed all day.
    • My weight went down, but my body composition changed so drastically, my body became more efficient and now needs more calories to sustain my muscle mass.

Now, I will list my “non-scale” victories:

  • Falling asleep faster
  • Better quality of sleep
  • even energy levels throughout the day
  • No “2:30” feeling
  • No crashing after meals
  • Lost 2.75 inches throughout the lower half of my body

You may be wondering if I will go on a sugar binge now that I am no longer restricted by Whole30.  Knowing I will be my best self come May, I did not indulge greatly.  Day 30 was coincidentally my 2 year anniversary with my boyfriend.  We went out to an amazing steak house in Minneapolis, and I indulged with a glass of red wine (which honestly, wasn’t worth it).  I also had a small piece of the crust of the bread in the bread basket.  I had a bite of their creamed garlic spinach.  I ordered a filet mignon, and sautéed mushrooms and I enjoyed those fully.  I cannot describe how crushed I felt when the waiter brought over this beautiful piece of Bailey’s chocolate cake, with a cookie crust, homemade whip cream on top, and he lit a candle and drizzled chocolate fudge with a ladle on top of the decadent dessert and said, “Happy Anniversary!”  There was no way I couldn’t have a bite or two of that.  I ended up having three small bites, and those were 100% worth it.  Here’s some fun pictures from that night:

I felt super confident in that pink dress, knowing how much my body composition changed, in just a mere 30 days!

You may be wondering what I am eating now.  It is a lot like Whole30, with the exception I am allowed grain.  I eat a lot of lean protein, brown rice, healthy fat and fibrous carbs (aka veggies).  I am excited to see what happens to my body in the next few months as there was such a dramatic change in 30 days.

Thank you for reading this post – Love & Light,

Annie

Check In #2

Day 15 Whole30, and I am half way there!

Every Tuesday I provide check-in stats to my coach, and below are my metrics:

Weight: 144.3 lbs

Measurements:

  • Chest: 36″
  • Waist: 27.5″
  • Butt: 38″
  • Thigh: 22″
  • Bicep: 11″

I’ve decided to not upload my progress pictures because there isn’t a noticeable difference between last week. There isn’t a huge noticeable difference in my weight either, in one week it went down 1.3lbs.

What is something to note, is my difference of inches compared to last week. I am down a full inch in my waist, a 1/2 inch in my thigh, and a half inch in my butt.

This goes to show, that the number on the scale does not reflect the full and true result of your body composition change.

I am happy to see that I am thriving with my workouts and eating Whole30. I don’t feel the full effects of tiger blood, but here are a few of my “non-scale victories” I’ve felt already:

  • Falling asleep faster
  • Better quality of sleep
  • Whiter eyes
  • Waking up easier
  • Going to the tightest loop on my belt
  • My once tight work pants now fit well

I am excited to see what next week will bring, and my full metrics from Whole30. I am half way there, and I’ve said this almost every day I’ve talked about Whole30, it’s not that bad.

I think a huge game changer for me has been meditation. My coach suggested downloading headspace, and I can’t put into words how much more at ease I feel. I love the image below, it changed my view of meditation. I thought when I meditate, my mind should be clear and I should squash all thoughts that circle my mind. But in reality, I should just acknowledge that was a thought, and be at ease with it and let it go.

I will now sign of with gratitude. I truly appreciate if you are reading this and welcome all comments. I am honored you are reading what I write. Thank you.

Tough Love

Day 11 of Whole30 – Day #2 of “The Hardest Days” of Whole30. They say day 10 and 11 are the hardest days because it is statistically proven if you quit your Whole30, it is most likely to be on day 10 or 11. There usually isn’t any type of instant gratification when it comes to Whole30. By day 10 & 11, you are pretty invested, you have been significantly changing your lifestyle for about a week and a half, and many people don’t see or feel results. Many people will even step on the scale during this time and get upset that the number hasn’t gone down, and it may have even went up!

One thing I really love about Whole30 is their concept of tough love. Yes Whole30 is hard, but it is not that hard. To quote their tough love (hyperlinked above),

“We know this is hard.

It may not be as physically challenging as birthing a baby or as emotionally draining as the death of a loved one, but changing the way you think about food is hard.” (Whole30 Tough Love).

We look to food when we are happy and celebrating things, when we are sad and need comfort, when we are exhausted and have had a long day, we believe we need some sort of treat to wind down because we deserve it. How do we start changing the way we think about food? We need to start thinking about it in a different way other than just a way to cope with our emotions or the way we feel. I’m not saying to not enjoy and celebrate the food your eating, but to come up with other ways to cope with your emotions.

Yesterday, I had a rough day. I had a long day at work, and then was told some troubling news about my Grandfather. All I wanted to really do is to sit down and have a glass of wine. What I did instead? I enlisted help from my friends and had a friend come over, talk, and hang out. Talking about the things I was dealing with provided me an outlet to process my emotions, rather than eating them.

When we are seeking comfort or relaxation, we need to find a different way to cope rather than taking the tub of cookies and cream ice cream out of the freezer. The way I decided to cope last night was not only keeping me Whole30 compliant, but it was a way for me to talk through and process how I feel. What if we could remove food from the way we deal with our emotions, and then cope with them in a positive way?

This is a big reason why Whole30 says it can change your life. You are changing your relationship with food. You’re breaking your emotional barriers/ties/associations with food. Something I’m actually very excited about is a new purchase. This purchase will elevate a way I cope with emotions and relax. I purchased a bath “caddy” where I can put a book/candle/La Croix/whatever I want to use as I “treat my self” to some relaxation. I plan on using it tonight. If you’re interested, here’s the one I bought (please know this is not an affiliate link, I do not retain any kickback from posting this). However when I opened it up last night, I can attest to the high quality of the material.

I know there’s a wine glass holder, and trust me, I’ll definitely be putting a wine glass in there tonight. However, I will be filling it with bubbly water. I will still feel like I’m “treating” myself because I am using a fancy glass.

SIDE BAR – I also just purchased a yearly subscription to Headspace, which is a guided meditation app. Day 2 of my guided meditation, and it is going well. I’ll be using this app when I am relaxing in the tub tonight for sure. I try to meditate in the morning after I workout. Here’s what today’s meditation left me with:

I think meditation will really help once I start my nutrition prep for my bodybuilding show. Tough love and meditation, that is what will get me though. Oh, and I get by with a little help from my friends. Happy Friday everyone!

Eating Out on Whole30

Day 9 Whole30 for me, and first meal I ate at a restaurant today. I have a few tips on how to manage eating at a restaurant while on Whole30.

  • Look at their menu online. Check to see if they have a gluten free menu.
  • See if there is anything available that you could easily remove grain and dairy from.
  • Be very polite to the server and ask for their help and suggestions.
  • Come up with a plan of attack for the meal and with at least two options.
  • Be very appreciative of the server if they speak to the chef and ensure your order is made correctly.

Here’s how I managed my lunch today. I viewed the restaurant’s menu online and was pleasantly surprised to see a gluten free menu. I also saw a dish that didn’t include cheese in it! It was a grilled salmon fillet, brushed with lemon butter, served with mashed potatoes and asparagus. Knowing I couldn’t eat butter, I had to ask for the salmon to be cooked in oil instead. Assuming the mashed potatoes were made in bulk with butter and sour cream, I scoured the menu to see if there was a different potato I could eat. I was pleasantly surprised to see the offered roasted fingerling potatoes. However, there’s a chance butter could be in that recipe as well. So I decided if that wasn’t possible, sub more asparagus. When the server came over I was very polite, and told her my dietary restrictions. I asked politely if the salmon could be brushed with oil instead of butter, and requested for the mashed potatoes to be subbed with roasted fingerling potatoes if they could be cooked with oil instead of butter. I also gave the option if the kitchen couldn’t accommodate that, to please sub extra asparagus. Lastly, I requested for the asparagus to be steamed or cooked in oil.

I’m happy to report everything came out perfect at the restaurant. It is about adapting and know what is and isn’t possible. I was a little sad to not see a potato on my plate, but I am happy the kitchen was willing to work around Whole30 rules.

I’m learning that adapting is really helpful during a Whole30. When I come home from work, I put my lunch containers in the dishwasher and pack my next day’s breakfast and lunch. Monday night I had a dilemma. I was out of my egg bake! Oh no! Could I prep more of that and get to my volunteer meeting by 6:30pm? I think I can… I think I can… So I did! Then another road block, my 9×13 pan was dirty. I also noticed I only had 6 eggs left over. What was a girl supposed to do?

ADAPT.

I had a glass 8×8 baking dish clean and made a smaller egg bake with 6 eggs and made 4 servings. Ahhh, at last, breakfast is taken care of.

Then Tuesday night comes, I realize I ate my last portion of my sloppy joe in a bowl for dinner! Whatever am I supposed to do? Benji has puppy class tonight, I don’t have time to make anything!

Low and behold…trusty Walmart has frozen Whole30 meals now available. In my previous Whole30’s, this was never an option for me! Check out my findings:

Three different options available! The first two have the whole30 approved sticker on them. The last one doesn’t have the sticker, but it is Paleo certified and when you check the ingredients, it is squeaky clean!

You may be thinking, Annie, you just had lunch at a restaurant, why did you have to buy a frozen meal for lunch? Great question, and this is something that will stop you from derailing your Whole30. What if my lunch date cancelled last minute? What was I supposed to eat? I’m very fortunate I have a cafeteria at my work I could make a compliant salad from, but that is the least exciting thing I could get downstairs. Whole30 isn’t just about adaptation, but it is about preparation and knowing yourself and boundaries. I knew if I had the option to get something compliant from the cafeteria, I still would, but I would be tempted from all the other non-compliant meals available. I would also think of my meal as lack-luster and would be jealous of everyone else eating all the sugar, carbs and dairy.

Day 9 is almost done, and I am almost 1/3rd of the way through Whole30. It’s not so bad. I will be having one of the frozen meals tonight and will update on what I think about them! That’s all for now.

We All Start Somewhere

Well it is Day 7 of my Whole30 and I apologize for being quiet on my site. To be honest, the last few days have felt exhausting due to the change my body is going through. My body now is forced to find other sources of energy than sugar and simple carbs. This process depletes your energy levels in the beginning, but in about a week, I will start to feel phenomenal.

I wanted to post some metrics from my InBody scan I had done on New Year’s Eve. Please see below:

As you can note from above, I am starting off strong. I have a significant amount of muscle to start with, but I have a decent amount of fat as well. 23.3% is where I’m starting, and many bikini competitors get their body fat lower than 15%. I have a lot of work to do!

Sunday I had an amazing conditioning class with my coach and I am so honored to be surrounded by so many motivating women!

And that class was no joke, check my Fitbit stats:

I think that is all for now. Just wanted to give a baseline of where I’m starting. I’ll have pictures and measurements taken tomorrow and I may just update my post here.

I’m drinking Bigelow benefits tea right now, it has tumeric, chili, and matcha in it. I was pleasantly surprised to see what it said on the tag:

Calm, well rested, balanced, happy, these are all words we aim to be. But we must remember, we all start somewhere.