Friday, August 8, 2014

TGIF! Week in Summary

TGIF!! It's a big weekend at the Noel house! Saint's pre-season starts tonight, which means I've just handed our social calendar over to my husband for the foreseeable future. While I enjoy football season, he lives and breaths him some Saints football. It's a joy to be around and I look forward to this time of year! 



To make it extra special, we are spending the weekend in New Orleans with Susannah (sister from another mister) and her man as we are all participating in the Red Dress Run. I haven't seen her in more than a month which feels like eons. 

FBF 2009 me love you long time!
Oh all my gees I am so excited about this event! It's a bucket list item for me without a doubt. Betta live up to the hype! Say some prayers I don't drunk eat Bourbon Street pizza. Again. For like the millionth time in my life. Don't knock it till you've tried it! I can't make that fit even on high carb day if I tried. I'm really going to try not tototally fall out this weekend, as I'm keeping that Monday morning weigh in. Accountability, what what! Speaking of drinking and weight loss, there's been lots of questions about that lately too. We'll talk about that next week. How to be a booze hound and still drop elle bees. 

This week's work outs have been outta sight for me. I'm finally feeling like myself again after the stress with the move, puppy additions, vacation etc. I had been queitly concerned about loseing my comfortable five mile base going into long run season. I've been doing more 3 mile runs for speed and sprints than anything else over the summer. I made myself pound out three five milers on the treadmill this week- I'm not ready to face to humidity reality just yet- each run a little bit faster than the previous. Feels good to get my kicks under me again!


Tuesday, Wednesday, Thursday Runs

Friday morning I had planned on either an old favorite 55 minute walk/run routine. I find incline walk/run combination routines once a week have really helped my overall outdoor pace. Training your heart to recover quickly is just as important as logging all of those miles.


I didn't have time for the full 55 minutes, so I shortened the routine to 40 by cutting the 12 minute incline walking sections in the beginning down to six minutes, and increasing the first of the 7.0 runs to 3 minutes. I felt that shorten recovery time. Burn baby burn!

40 Minute Walk/Run Routine 

I've been pulling lifting routines from BodyBuilding.com all week to coincide with this week's work out goals. Feeling fantastic rolling into the weekend! Please self control, help me say that come Monday ;)

Hope you have a rocking weekend!

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Thursday, August 7, 2014

Carb Cycling Questions

Yesterday's post yielded a whole bunch of burning questions about carb cycling and how the hell you lost 7 pounds in one week?! Share with the class!! 

First, let me say those results aren't typical and it's definitely not a loss I will expect to happen again. Why? I weighed myself the day I got back from vacation. I had been eating things I wouldn't normally eat, my activity level was down, sodium intake was way up, and I was bloated. I don't think I ever actually put on 4 pounds of fat. Hence, the ease in which those four pounds came off.

Secondly, I busted ass at the gym. I ran aggressively every single day. I ran until my heart gargled in my throat and begged for me to stop. It paid off.

Third, I'm not a nutritionist, or a dietitian, I know what works for me. What works for me may not work for you. I could be criticized all day long for not eating enough calories, not getting enough carbs, yada yada. Anyone who knows me in real life will tell you I eat when I'm hungry. 

I do not count macros. I do keep my eye on certain counts. I try to keep my protein higher than my carb count, and my fat count around 40 per day. However, I am not planning my day around numbers. I admire anyone who can count their macros in healthy way day to day. Counting macros yields results, period. I know this, and if you're interested in personal plan for counting macros, I've got the perfect person to hook you up with!

For me personally, counting macros and hitting certain counts each day does something strange to me physiologically and ends up having the adverse affect. IE Licking the peanut butter jar clean at 10pm because I feel deprived.

All that said, I did not read Chris Powell's book on Carb cycling. Say what? Nope nope, I did not. I did some Googling, You should Google Everybody Googles, and devised a plan for myself. I followed his Turbo formula: 

Monday: Low Carb

Tuesday: Low Carb

Wednesday: High Carb

Thursday: Low Carb

Friday: Low Carb

Saturday: High Carb

Sunday: Reward Day

Wash Rinse Repeat

High Carb vs Low Carb is going to be different for every single person.I have to eat a low carb count if I want to lose weight. Especially at the stage I'm at. The less you have to lose the harder it is to shift weight around. I can eat the same things on constant repeat, I understand that isn't for everyone.  I literally ate out for Breakfast every single day last week. That's kinda embarrassing. I am not presently supplementing my diet with any type of protein whey or casein. This is for two reasons: one I'm still in the anal stage about keeping my house clean. If you get the blender out, it has to be cleaned and put back up. I'm short on time these days. Two, we just bought the house and the list of things I want to buy is literally never ending. Protein powders are expensive.

Full disclosure: On Saturday's, high carb day, I had diced potatoes. I also had a daiquirs that was called Almond Joy. Hello carbs and fat.I also drank champagne. I was not an angel. Here was my week one plan, week two has been very similar thus far.

Low Carb Day: (Aim to hit below 80)

Breakfast: 
McDonald's Fruit & Yogurt Parfait (No Granola)
Medium Sugar Free French Vanilla Iced Coffee with no Cream
* You have to emphasis NO CREAM. Apparently the extra cream button is neighbors with the no cream button*

Mid Morning Snack:
Apple
100 Calorie Pack of Almonds

Lunch:
6oz Lean Ground Turkey
8oz Steamed Broccoli
1 Tablespoon of Parmesan Cheese
Mix all that together in the Microwave

Afternoon Snack:
Turkey Jerkey
String Cheese

4:30pm C4 Pre Work Out

Dinner:
6oz Grilled Chicken
8oz Asparagus
1 Tablespoon of Parmesan Cheese

Evening Snack:
Edamame

High Carb Day: (Aim to hit below 115g)

Breakfast: 
McDonald's Egg White Delight
Medium Sugar Free French Vanilla Iced Coffee with no Cream

Mid Morning Snack:
Apple
100 Calorie Pack of Almonds

Lunch:
6oz Lean Ground Turkey
8oz Steamed Broccoli
1 Tablespoon of Parmesan Cheese
Mix all that together in the Microwave

Afternoon Snack:
Turkey Jerkey
String Cheese

4:30pm C4 Pre Work Out

Dinner:
6oz Grilled Chicken
1 Cup Asian Stir Fry
1/2 Cup Brown Rice

Evening Snack:
Popcorn

Reward Day:
One meal whatever I want. I mean whatever. Last reward day I had Taco Bell. It was heavenly.
Low carb meals for the remainder of the day


I'm sure this post will yield some more questions. Fire away playas

Feeling lean and mean this Thursday- totally warrants a selfie


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Wednesday, August 6, 2014

Carb Cycling Week One Update & Weekly Work Out Goals

Good morning!! I hope you're having a fantastic week thus far, I know I am! It's been a wild one through Wednesday, but that's just how I like it. Busy busy busy makes the work week fly! I told ya'll last week about a new plan I wanted to try to shake my vacation weight gain. When I returned from vacation, I was up 4, yes four pounds, from the previous week. Good eater award goes to.... *insert gluttonous bow*

After completing one week of Chris Powell's Turbo Cycle carb cycling program, on Monday morning, I had lost the four vacation gain plus three additional pounds. That's 7 pounds down in one week. WHOA! I was pretty pleasantly surprised myself. I will say, I feel confident most of that four pounds was bloat, so this week should be a true test for me to see how many more lbs I can shake. Now I feel challenged to try for more. Motivation comes in waves, so I'm gonna ride this one as long as I can!

What I really like about this program is how well it fits into my weekend. We are super social every weekend, which makes dieting difficult. A strict program will not fit into my lifestyle long term. The plan calls for a high carb day on Saturday, which I desperately need you know for social hour, followed by a reward day on Sunday. I ate Taco Bell the day before I weighed in. How ya like them apples?  I have felt incredibly energized following this program as well. I ran more miles last week, than I had since Marathon training. I'm not necessarily actively trying to lose anymore weight, just curious to see if I can. If that makes sense? It does to me.

Monday I decided to go back to my old RIPPED class. I hadn't been since May, as I'd been following LiveFit for some time. It was so great to see everyone and enjoy a group work out. I'm going to start adding that back into my weekly routine. Something about a group work out makes me feel more challenged. Here are my work out/meal goals for the week:

Monday:
RIPPED
Low Carb Day

Tuesday:
5 Mile Run
Lift Back
Low Carb Day

Wednesday:
5 Mile Run
Lift Chest & Abs
High Carb Day

Thursday:
5 Mile Run
Lift Biceps & Triceps
Low Carb Day

Friday:
55 Minute Incline Walk/Run Routine or 4 Mile run (time depending)
Lift Shoulders & Abs
Low Carb Day

Saturday:
High Carb Day

Sunday:
Rest Day
Reward Day
May have to get a bike ride in there kinda day

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Friday, August 1, 2014

Weekly Work Out Updates plus some stuff I think is funny

Good morning and TGIF! First and Foremost thanks to everyone who helped my good friend meet her Facebook "like" goal yesterday. I know she appreciated the extra help! Elle Noel's Facebook has been teetering just under 1,000 likes for awhile now. You should probably get on that gah. If only likes equaled dollars. Le Sigh. Blogging Problems.

Rolling into the weekend, I've aced all of my work outs and put in 20 miles. It's been some time since I've done so much running. I'm working on upping my base mileage back to a comfy 5 mile base. Over the summer, I did a lot of sprints, and 5ks for speed. I ran a 10k one Saturday in June, and that was pretty much it. Hoping for a 10k Saturday morning. Maybe next week I'll work up to 7 or even 8 miles on a long run. I miss that long run feeling.

In other news, I feel fantastic on carb cycling day five. I'm actually looking forward to weighing in on Monday...don don don.... Yes, Monday. When I've had the most success actively losing weight, I always weighed in on Monday. It kept me from falling off during the weekend. I'll report back on where I am with those pesky vacay pounds then.

Until then, here's some stuff from the internet I thought was funny. Hope you have a rocking weekend!







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