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Monthly Archives: July 2012

The Whole 30 challenge

New challenge starting tomorrow!!! July 24-August 23!! I’m so happy I already have so many people on board with me. As promised, here is my detailed blog post about the whole 30 program. You can also get your own info on the website whole9life.com

It’s a program created to change the way you think about food, emotional relationship, and out of control habits. It is meant to get your body composition back to normal including but not limited to, improved health, better sleep patterns, less/no bloating, and even weight loss.

So the do’s and the dont’s of the program.
Eliminate: any and all; sugar, grains, dairy, and legumes (including corn, peas, chick peas, lentils, and peanuts or peanut butter). No alcohol in any form. No white potatoes.
Do have real food! Meat, seafood, eggs, lots of vegetables, a bit of fruit, and plenty of good fat from oil, nuts, and seeds.

Other rules are no stepping on the scale or taking measurements during the program!!

Here are some helpful links to get you going!
the whole 30 program
shopping guide
sugar
meal planning

I hope it helps! Contact me on your progress and tag me in your IG photos!!

Fjarnold3@yahoo.com

 
4 Comments

Posted by on July 23, 2012 in Fitness, Healthy Eating, Motivation

 

Body Fat %

So after this long journey of weight loss I have never taken my body fat percentage. But I was very curious to know where I stand. I was thinking I was in the mid 20s.

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Using the caliper: Using a caliper. (females) take the supra iliac measurement by pinching your skin and pulling it out a bit. Clamp with the caliper until the arrows line up. Do the same for the front of the thigh and the tricep, or back of arm. Do that twice. If the numbers are far off, do it a third time and average the two closest numbers. Add the 3 measurements then use the chart to find your body fat percentage. On the vertical axis is where you find the total of all three measurements, then go to your age group and there’s your body far percentage. It’s the same procedure for guys except measure the chest, abdomen, and thigh.

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It was pretty exciting to see that I’m at 18% and fall in the athlete range. It almost makes sense though since my weight seems so heavy for what I actually look like.

 
2 Comments

Posted by on July 7, 2012 in Fitness

 

Frosting for cake and cupcakes

I put this frosting together after finding two delicious flavored better’n peanut butters. Banana and chocolate. What better combination. You can use any peanut butter you would like in this recipe.

1/4 cup plain Greek yogurt
2 tbs each of better’n chocolate peanut butter and better’n banana peanut butter
1/4 cup of honey
1/8 cup cocoa powder

Mix up and put on your favorite deserts.

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2 Comments

Posted by on July 6, 2012 in Healthy Eating, sweet treats