Becoming Bulletproof!!

shareasimage-3It’s been a long journey of me trying to not only figure out what has been going on with my health, but also to figure out how to get my body back to how I feel comfortable in it. In the last year, I have been so full of inflammation, my body literally felt like a balloon!! I could see it in my face, my ankles and could just feel it. It disgusted me. I was doing all the same things I had done for years and actually eating the cleanest I had in years as well, but nothing worked.

Then I had a friend, who has been dealing with mold issues as well, tell me she was going to try the Bulletproof Diet. I had already tried the bulletproof coffee to some extent, but was not using all the high quality products recommended by Dave Asprey.

As I thoroughly read the details of the diet, I was more and more intrigued by this diet! Plus it goes along with what my Nutritionist at Fit Chick Express promotes!! Low carb and high fats!!

The Bulletproof Diet is the foundation for health and fitness.  It allows you to maintain muscle mass, lose fat, avoid disease, and delay aging.

It was an inflammatory diet, with all mold free foods AND I was going to be able to eat TONS of healthy fats! What was NOT to like!!

So I took notes, bought what I felt were the most important supplements to start with from the bulletproof site:

  • Brain Octane Oil (I needed this lots!!)
  • Coconut Charcoal (using this to clean out bad foods and hopefully mold in my system!)
  • Upgraded decaf coffee (wanted to start with decaf because of my adrenals AND did you know that most coffees contain mold??!! Yikes!! Wanted to make sure to avoid that at all costs and enjoy my coffee in the morning!),
  • Glutathione (I had already started this about 2 months before started the full on diet, GREAT for my body to help clean up my system)
  • XCT Oil (I had some NOW brand on hand, so wanted to use that up first, but wanted to add it to the diet from the beginning to help increase my metabolism and burn fat!)

I also bough some good quality butter that was recommended, Kerrygold butter. Almost every grocery store here in CO has it and I even found it at Costco! SCORE!!

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After reading the information on the diet itself, I learned my protein sources had to go from eating tons of chicken and turkey to beef and fish. And not just any kind, Grass-Fed Beef and Wild Caught Fish. Not being much of a fish eater, I started with the beef. Just finally found some fish burgers from Costco that I LOVE, so its been a nice option instead of just burgers, ground beef and hotdogs (grass-fed of course!!)

My carbs were Vegetables.. TONS Of them were added to my 2 meals of the day. Pretty much anything is ok as long as it’s not moldy. 😉 Adding butter on top.. OMG.. who can’t eat tons of vegetables that way!!

Fats.. my go to were Avocado – 1/4 of an avocado at every meal, coconut oil, kerry gold butter, ghee, mct oil and brain octane.

Limited Starchy carbs, and my choices were white rice and sweet potatoes. Yes, white rice. Hard to wrap my mind around that but you can read why HERE! It’s not like I was eating that much of it. They are to be used in the evening, before bed (backwards from everything I was taught), to help with sleep. When I first started the diet, I was doing them before my workouts at 10am but recently started doing them with dinner and it has helped my sleep a lot!

So here is a look at my daily meals: Ratios Fats = 60 to 70%, Protein 15 to 20%, Carbs 

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Breakfast  BULLETPROOF COFFEE!! (5am or 7am)= 1-2tbsp of kerrygold butter, decaf coffee (10oz), 1 tbsp of brain octane, 1 tbsp of mct (xct) oil, 1tbsp collagen protein (BP), 1 tbsp whey protein (BP), stevia, cinnamon and sometimes I add Vanilla flavoring, put all ingredients in nutribullet and blend for 20 seconds.

*If its on a busy work/workout day, I will add 2 high quality eggs, cooked in butter. DELISH!!

Usually 400 – 600 cals for breakfast, depending on what I all add and amounts. (just fyi, they don’t recommend counting calories, but I like to track my ratios)

Lunch (12 or 1pm)= 2-3 oz ground beef, grass fed hot dog or fish burger, 2 cups veggies with butter or ghee and 1/4 avocado.

Usually 3oo-5oo calories for lunch. Most often lower end of that unless I add more fats. 

Dinner (6-7pm) = Same as above for Lunch.

Most days I am not even hungry in between those times of the day. The fats continue to fill me up a lot! If I do get hungry in the mornings, I will just have a few almonds or almond butter to get me through, especially if I have a workout that morning. In the afternoons, sometimes I will add a collagen bar (these are amazing tasting! I just got the chocolate and its like a fudge bar when out of the freezer,but I can only eat half cuz its so rich!) or again, some nuts or nut butter. I drink TONS more water and that also helps to keep away being hungry.

Being on this diet about a month now, I FEEL amazing!! I dropped a few pounds the first week and now it’s kind of settled, but I haven’t been as hard at it as I probably could. 😉 My body feels so much tighter, the inflammation is gone–no more puffy body, I am sleeping great and most days I have amazing energy AND brain power!! I FEEL better about my body now, where as before I wanted to cover my body up all the time. I can wear all of my clothes that didn’t fit a few months ago, so THAT makes me feel happy! Will I get more results or achieve what I feel is my goal.. who know.. but right now I feel great and that is what matters to me!!

I went out all out on high quality supplements and foods, just because I needed to for my mold issues, etc. If you want to save some money, here are some suggestions:

  1. Coffee.. still look for high quality, organic coffee!! Mold in your coffee cannot be good for anyone!!
  2. Now Brand MCT oil will work just as good as XCT oil or brain octane. And it lasts forever.. 😉
  3. Kerry gold butter is not all that expensive. PLUS if you are using a TBSP in your coffee and a little on your veggies, it still lasts a long time. It doesn’t have such a buttery flavor when in your coffee, it just makes it nice and creamy! Use coconut oil on your veggies instead! I get mine from Costco..make sure its good quality!
  4. If the grass-fed or wild caught is too much for your budget, as least look for good qualities or organic. Even if you need to add chicken or turkey, again, use organic. Remember, your protein intake isn’t that high and only 2 servings a day, it lasts long.
  5. Veggies.. organic is best.. but frozen is even better! Less chance of mold!!
  6. You don’t need all the extras that I used. You will still get the benefits of the diet as long as you follow the guidelines.

Here is a nice pdf of the guidelines to follow, just click the image below:

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I will keep you updated as I add more things and change things up a bit. I am trying caffeinated coffee a few times a week to see if it will change my results. I can’t have too many as I need to make sure to not overwork my adrenals.

Are YOU doing bulletproof? Share how it’s working for you!

Have questions about the diet.. just ask!!

 

 

 

 

Brand New, HEALTHY ME!

feeling goodIt’s been a while since I updated on what is going on with me health wise, but that will also explain some of the lack of posting. 🙂

To update you, you can read my Giving Up Control post.

Since then we were able to get the mold issues remediated in our crawl space and upstairs bathroom and had our HVAC unit cleaned out. In just a month of doing that, I noticed that my brain was clearing up and I was experiencing more energy. YIPEE!! But it was still not enough. It was not the ME I wanted to be yet. I was still experiencing issue with my eyes also, so we knew that the entire house was not fixed. We still had the “mold spores” that were all over our home from being moved through the air. So our next step is to fog the entire home. I am also on some supplements from my acupuncturist that is helping me detox the mold from my system. Some days are GREAT and others are awful. But in the end, I hope it’s all worth it! We are keeping our fingers crossed that the supplements along with the fogging will fix all the remaining problems.

 

I am so looking forward to feeling amazing again and having that PUSH that makes me want to work harder, go faster and dig deeper! I feel like I have really lacked that lately and so have my clients and it makes me feel like I am letting them down. I am not the “role model” that I used to be and it hurts. I LOVE doing what I do more than anything and the thought of not being able to support and show them how to dig deeper makes my heart hurt. I know its not forever and I know they understand, but from my side of things it’s just so hard. 🙁

I am choosing to focus on this entire experience as a positive one. The things I have learned on this journey of complete adrenal burnout and mold exposure will help me to help others in a different way. Showing them that sometimes, you just need to slow down and listen to your body. You need to find out what it’s trying to tell you and work WITH it and not against it.

As one of my online mentors Brian Grasso would say, #Mindset Matters. 

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10 Minute HIIT Workout

Who wants to join me in some cardio??

In my quest to heal my adrenals, I haven’t done much in the lines of cardio other than walking in …well.. probably 6 months or more. But as I am fixing outside issues and my body continues to heal, I finally am feeling like I have more energy and am ready to start SLOWLY with some extra cardio (My lower body is going to thank me!! 😉 ) So here is my plan for the next two weeks. EVEN if I feel better and want to work harder than what I have here, I am going to stick with it for 2 weeks and then increase it.

I plan to listen to my body, see how it responds physically and then go from there. So.. are YOU in to join me?? Great place to start if you have fallen off the wagon or just looking to add some extra cardio to your day in just 10 minutes!!

If you would rather do this outside and not on a treadmill. Just follow the general rules of 1 minute walk, 1 minute run/jog and continue for the 10 minutes. One thing to keep in mind– you WANT to bring your heart rate down when you are walking, so make sure to slow it down enough so that you have to work harder to get it up  the next interval round. THAT is what boots the metabolism and helps to blast fat. 🙂 10 Min HIIT Workout

Metabolic Circuit

This was our workout from yesterday. It was tough and quick! We finished in about 23 minutes including a cooldown but only did 3 rounds of the Strength part. Want a longer workout– add that 4th round! You want to go as fast as you can with proper form to keep your heart rate up. Also make sure to use a weight that is challenging for you. We used #15’s for lunges, #10s for up and downs. #15 for Squats and #20 for tricep extension. We probably could have went a bit higher with them all but it has been 2 weeks since we had been together to workout so I started them off easy. 😉

Metabolic Circuit

Giving Up Control

giving-up-doesnt-always-mean-you-are-weakGiving up control is hard. It has always been hard for me to just let things be or not “fix” things. But I feel the time has come and it’s really my only choice if I wish to get healthy again.

If you have read some of my other posts about trying to fix my adrenals and never giving up, and learning that maybe less is better, then you know that this has been going on for some time now.

I have been playing with the idea that is my hormones, and/or it’s my adrenals, or maybe its just old age and so on. It’s been exhausting to say the least, not having control of my body and not being able to “fix” it and drop this extra weight and body fat that I have accumulated over the past few years.

My mind goes from just wanting to say SCREW IT, I  am going to just sit on my butt all day and eat junk to wanting to eat super clean and workout even harder and harder to make some changes. Honestly, I have tried both. Neither made a change in my weight or body fat other than making me feel even more exhausted, tired and irritable. I have NO problem pushing myself to the limit and working out harder, but I am learning it’s not the answer.

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In the past few weeks, we discovered we had mold in our home that we are renting and we have been here for 2 years. 🙁 Is this good news or bad news? Well it depends on how you look at it. It’s good in that it finally explains WHY I feel so horrible all of the time.

Here are some of the things that mold exposure can do to your body: 

  • create neurological inflammation (headache, migraine, brain fog, aggressive behavior, irritability, insomnia, anxiety, short attention span, brain fatigue)
  • create digestive inflammation (irritable bowel, bloating, gas, diarrhea, constipation, nausea, lack of appetite, sugar cravings)
  • allow for opportunistic bacteria, and viral co-infections from the immune suppressive action of mycotoxins
  • allow for explosions of populations of intestinal yeast, and candida, increasing leaky gut and irritable bowel symptoms, decreasing nutrient absorption and increasing food sensitivities
  • weaken adrenal function resulting in lowered cortisol hormone levels, causing fatigue after meals and during levels of low cortisol, causing a further weakening of the immune system and sugar digestion inefficiency, contributing to insulin resistance and syndrome X!
  • increase cellular toxicity, aggravating an already inefficient liver detoxification pathway system. This can increase food sensitivities and sensitivity to key metabolities in key metabolic pathways involving hormones (adrenal and thyroid, and neurotranmitters), detoxification pathways, mineral processing and nutrient absorption.

—reference: http://chronicfatigueandnutrition.com/mold-toxicity/mold-chronic-fatigue/

Those things listed above pretty much describe what things we have been working to fix over the past few years. Other symptoms I have experienced are itchy skin and head, rashes, water retention, weight and body fat gain, a lot of new food sensitivities and issues with my eyes such as weird pains in mainly just one.

It now makes sense why no matter what I try or do, nothing will change until we either get the mold issues cleaned up and removed or we move, which sounds a lot easier than it actually is. Not until then, can I even start to fix all these issues going on with my body.

It’s super frustrating and makes me sad. I don’t like to be weak, I don’t like to not be able to do the things I love (such as working out super hard), I don’t like that my family has to go through this, as we have all had some time of effect from the mold.

I have been consumed and almost obsessed with learning more, trying to find ways to help us all deal with is, trying to figure out which doctors will help treat us and so on. It’s draining!!

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So I have to let go and give up control of the body image issues I have, at least for now. I have to back off from my workouts and focus on healing my adrenals and cutting down the inflammation in my body as much as possible before I end up getting more sick and more damaged. I need to stop obsessing over things I have no control over right now and focus on what really matters, and that is for me to be as healthy as I can be in this present body.

If letting go means I cut back my weight workouts to 15-20 minutes, NO MORE than 3x a week, I will. If letting go means I will just walk, leisurely, with no pressure to run, I will. If letting go means I will work on making my adrenals recover by actually DOING yoga and not just talking about doing it, I will. If letting go means I will not weigh myself or look at myself in the mirror in disgust, I will.

I know it won’t be like this forever. As soon as we get these mold issues fixed or remove ourselves from the issue, I can begin healing my body. I know it will take time and I need to be patient. I can set a goal to be in the best shape of my life when I turn 45, instead of 40 which was my initial goal. 😉 Hey, what’s a difference of 5 years, when I will still have many more years to live, right?!

Great Body Weight Workout!!

I didn’t get around to posting a workout yesterday, so thought I would post the one I did today. I was SUPPOSED to do Obstacle Training, but a few of my workout partners canceled so I opted to do something a little more less strenuous as I was having a LOW energy day, but knew any kind of workout would do me some good! Check out the workout below and give it a try!!

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50 Sumo Squats

40 Step Ups

30 Frog Jumps

20 Squat Leg Lifts

10 Heavy Rope Slam Burpees

10 Step Jumps

20 Tricep Push Ups

30 Pull Ups

40 T Ups

50 Star Crunches

**Nothing to do the pull ups with? Do Renegade Rows instead! No heavy ropes, just do burpees! No steps to do step jumps, do knee tucks instead! Enjoy!! NO EXCUSES!

Yoga is GOOD for the Adrenals!

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Are your adrenals shot?? Well mine are. It’s been a long process of discovering that they are just overworked and the only thing that will bring them back is acupuncture, yoga and meditation. Why only those things? They are the only things that help bring your body to a relaxed state without causing any undo stress on the body.

I have been doing acupuncture for over a year now, but have not been able to get myself to commit to the yoga. We have yoga classes at my Fit Chick Express studio, but none of the times work with my schedule and trying to make them work, would cause more stress, which is what I want to try and avoid. Remember  back when I was going to do 28 days of meditation? I think I made it like 3 days. That is how much I love sitting still or moving slowly. Ugh

Every time I meet with my acupuncturist and she says my adrenals are still not doing well, I make the comment that I don’t feel stressed! But she says its not always the stress on the outside, but what is going on inside that causes stress on them as well.

“What are adrenals and just what do they do?” —

Your adrenal glands are two tiny pyramid-shaped pieces of tissue situated right above each kidney. Their job is to produce and release, when appropriate, certain regulatory hormones and chemical messengers.

Adrenaline is manufactured in the interior of the adrenal gland, called the adrenal medulla. Cortisol, the other chemical from the adrenal gland, is made in the exterior portion of the gland, called the adrenal cortex. The cortex also secretes androgens, estrogens, and progestins. Cortisol, commonly called hydrocortisone, is the most abundant — and one of the most important — of many adrenal cortex hormones. Cortisol helps you handle longer-term stress situations.

In addition to helping you handle stress, these two primary adrenal hormones, adrenaline and cortisol, along with others similarly produced, help control body fluid balance, blood pressure, blood sugar, and other central metabolic functions.

In the heightened nervous state of adrenal burnout, the body overproduces adrenaline, cortisol and other stress hormones. Constant stress and poor nutrition can weaken the adrenal glands. Eventually, this causes the adrenal glands, the front line in the stress reaction, to show wear and tear and become depleted. This frequently leads to impairment in the thyroid gland, which can cause a further decline in energy level and mood and is one of the reasons why many people have thyroid glands that don?t work well.

When stress continues over prolonged periods of time, the adrenal glands can deplete the body’s hormonal and energy reserves, and the glands may either shrink in size or hypertrophy (enlarge). The overproduction of adrenal hormones caused by prolonged stress can weaken the immune system and inhibit the production of white blood cells that protect the body against foreign invaders (in particular lymphocytes and lymph node function). Adrenal dysfunction can disrupt the body’s blood sugar metabolism, causing weakness, fatigue, and a feeling of being run down. It can also interfere with normal sleep rhythms and produce a wakeful, unrelaxing sleep state, making a person feel worn out even after a full night’s sleep.

– See more at: http://www.gaiamtv.com/article/adrenal-fatigue#sthash.SrZYFAQx.dpuf

Here are some signs that your adrenals are stressed: 

  • Excessive sweating or perspiration from little activity
  • Lower back pain and/or knee weakness or pain, especially on the side
  • Dark circles under the eyes
  • Dizziness
  • Muscle twitches
  • Low blood sugar
  • Heart palpitations
  • Sensitivity to light, or difficulty seeing at night
  • A craving for salt
  • Low stamina for stress, and easily irritated
  • Excessive mood responses after eating carbohydrates such as pasta, breads and sugar
  • Chronic infections (bacterial, viral, fungal, yeast)
  • Low blood pressure
  • Light-headedness on standing up
  • Tired but wired feeling, poor sleep, difficulty getting out of bed in the morning
  • Cravings for sweets and carbs, intolerance to alcohol
  • Premature aging
  • Dry, unhealthy skin with excess pigmentation
  • Lack of libido
  • Cystic breasts
  • Tendency to startle easily
  • Negative response to thyroid hormone
  • Poor concentration and fuzzy thinking

reference: http://www.mindbodygreen.com/0-4911/How-to-Tell-If-Your-Adrenals-Are-Fatigued-Plus-7-Ways-To-Support-Them.html

So when I look at those, yes I agree, my adrenals are still under a lot of stress. 

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Fixing ones adrenals can be quite difficult for someone like myself who THRIVES off of tough workouts and cardio and who doesn’t like to sit still much. It actually feels more stressful to stop doing those things! So what I did was decide to find an accountability partner, who also is similar to myself and needs to repair her adrenals, that we will commit to at LEAST 2 yoga classes per week, to start. 😉

So today, instead of doing intervals, I did 15 minutes of yoga. Yes, just 15 minutes! I am starting myself off slow. I figure as it becomes more of a habit and I feel more comfortable slowing down, I can add more time to it.

And below is PROOF that I did it!! 🙂

2015-06-09_16.30.07I found an After Work Revitalizer that I did at doyogawithme.com. They have LOTS of free online yoga sessions and you can choose based on what type of yoga you need and how long, which I love!

Do you have a love/hate relationship with yoga? Tell us about it!! 

 

Tabata Torture!

We did just the Sprints and Jump Rope as a finisher after our workout yesterday and it about killed me! But add one more exercises and make it a complete fat torching workout!

Give a try on it’s own or as a finisher at then end of your workout, then come back and tell us how it went! You can always just do 4 rounds to make it a shorter workout if needed!

Tabata Torture

Totally Lost My Motivation…

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We all do it– Lose our motivation. My clients talk about it all the time and ask how they can get motivated again! I should be the master of keeping them motivation, but how can I keep them motivated when my own motivation has went down the drain?

Why have I lost my motivation? Well, for many different reasons. I just don’t “feel” or look how I want to and it seem that everything I try just doesn’t work. Then I turn to that negative thinking, which gets me more down and turns into the “I don’t care, nothing works, so I am just going to quit!” attitude.

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If you have been reading some of my posts, you know that I have been dealing with sleep, hormone and adrenal issues for about 4 or more years now. It can become draining trying to figure out what is wrong or what to change or what to do or not do. It’s overwhelming to say the least!

I feel I have become a bit obsessed with all the things that are WRONG with me that I lost focus on the things that are RIGHT! But don’t we all do that?? We focus on that extra belly fat we have, not the tight and toned legs we have. We focus on the flab under our arms, but not how strong those arms are. We focus on how we can’t get the results we want, when we are slowing making our way towards that goal, but we just don’t have the patience.

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So where does that leave me? Well, I KNOW that cardio will help me to achieve some of my goals, but have I done any? NOPE!! Why not you ask?? Well, a few months ago when I WAS doing intervals and walking daily and running when I could, nothing changed. NOTHING! So I stopped. I figured if I was working so hard and not seeing results, why keep doing it? Probably not the best attitude. Where did it get me?? Unmotivated. I found it much easier to just sit on the couch in the early evenings and watch my shows. The longer I let it go, the harder it was to get back into it. I just didn’t want to do it. I felt like it was such a waste of my energy.

Here we are a few months later, a few pounds heavier and unhappy with myself and my body. Even if I wasn’t seeing the results I wanted, the cardio made me FEEL better, made me FEEL tighter and made my body LOOK better! Maybe the results that I want to see aren’t really what’s important? Maybe I just needed to focus on how GOOD I was feeling and how much more energy I had!! 

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So I think I have found my motivation again. 😉 I need to refocus on what makes me feel better about myself and what makes me feel good again. I need to stop obsessing about what is wrong and how to “fix” myself. It will come, I know it will.

I have recommitted to cardio once again! I love my weight workouts and do them 3x/ week regularly, but have always dreaded cardio. I even set up a 30 day Cardio Challenge with my Fit Chick Express girls to help push me! I set a goal of 600 minutes of cardio in 30 days. I plan to do intervals, some running and body weight cardio.  I started early and have already gotten in 2 days of intervals. It’s been tough and I feel like I am starting all over again. But I am not giving up, not now, not ever!

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Bodyweight Cardio Challenge!!

Not sure if have mentioned this enough, but I do not like cardio. Especially on any type of machine or when it comes to running. Yes, I do it, but do not like it. I would much rather prefer to so some form of bodyweight cardio. It’s not as boring, its multi-directional so works my body in different ways and it can be much shorter with the same benefits.

So as I sat at my desk for almost 8 hrs today, I decided I needed to get up and move and since it’s raining outside and I didn’t want to go do intervals on the treadmill, I decided to come up with my own workout.

THEN I thought, why not make it a CHALLENGE!!! Make it even MORE fun!! 😉

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Make sure to do a warm up  before you begin!! I did some inchworms, spiderman t-ups, forward lunge extensions, hip rolls and hip extensions.

Then I set up timer online and took off! My goal AND yours is to complete this in under 10 minutes. I finished it in 8:46 seconds!! Now its YOUR turn!!! 

Come back and post your time and let me know how well you did! Get it done girls!! 🙂

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Here is video of the exercises in case you are unsure of how to do them correctly.