METABOLISM AND YOUR HORMONES

“I haven’t gone soft on the importance of exercise or watching calories, but what I’ve discovered over the years is that a healthy metabolism (and essentially, healthy hormones!) is the key to changing your life — much more than just getting skinny. I’m talking about adding years of quality to your life.

We all know that fad diets are a thing of the past (or at least I hope we do!). The no-carb, no-fat crazes of the eighties and nineties are scientific laughingstocks and pop-culture dinosaurs. Now that you’re living in the present, I want to let you in on the secret that will keep your body healthy and hot naturally: hormones.

So what do hormones have to do with anything? If I were to ask you what your metabolism is, would you say, “It’s the way my body burns calories”? If so, you’re wrong! That’s what your metabolism does, not what it is.

The correct answer is, your metabolism is your biochemistry. And that biochemistry is run by means of the chemical messengers known as hormones. Hormones tell you that you’re hungry, full, when to eat, and what to do with your food (whether to burn it or store it). And when you exercise, hormones tell your body how to move and consume energy stores. Hormones control almost every aspect of how we gain weight — and how we can lose it.

The scary part is that your hormones — and by definition, your metabolism — are being set up to fail. Without you even knowing it, your hormones have been hijacked by toxin-filled, nutritionally deficient, stress-dominated foods — endocrine disruptors — that cause obesity and disease. It’s time to target and eliminate these endocrine disruptors and replace them with the hormone-positive foods that make you healthy, happy, and skinny, no matter how old you are.”

Taken from LOSING IT! by Jillian Michaels.

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LIVEFIT WEEK 4

It was so worth me taking a rest day yesterday because this morning I felt strong and revving to go, to start this fabulous week! First on my workout schedule this week was Back and Biceps. Remember last week when I was feeling so week? None of that today. I was ripping through the workout and it felt great. I really worked on isolating the muscles and feeling them work. Total focus!

Here’s my workout for today:
Hammer strength lat pull
Pull-ups
Seated narrow-grip cable row
T-bar row
Back extensions
BB biceps curl
Incline DB curl
Alternating hammer curls

Jamie Eason with some nice looking back muscles. 

NEXT WEEK’S CRAZY SCHEDULE

Just had a look at my next week’s schedule and it looks a bit hectic with all the workouts and everything else, but I’m sure I will feel thoroughly alive. Haha! This is what it looks like, and that’s not including the long walks I take everyday with my dog:

  1. Monday: AM-Back & Biceps. PM-Kickboxing.
  2. Tuesday: AM-Chest & Triceps.
  3. Wednesday: AM-Legs & Calves. PM-Kickboxing. IndoorWalking (instructing).
  4. Thursday: AM-Shoulders & Abs. PM-Pad & Bag work with cardio.
  5. Friday: REST!
  6. Saturday: AM-Jump + Crunch + IndoorWalking (instructing).
  7. Sunday:PM- Martial Arts self-defence class.

Hmm, think it will be a busy week. Better get to bed soon. Have a fabulous week everyone! 🙂

HEALTHY CHEESE CAKE

Here’s one of the recipes from my baking bonanza the other day: Healthy oven-baked cheese cake. I got the inspiration from an old recipe I found on Linda Fodor’s blog a few years back and here’s my version of it. It’s delish!

OVEN-BAKED COTTAGE CHEESE CAKE, 2 servings

  • 2 organic eggs + 2 organic eggwhites
  • 1 scoop whey protein powder (I used Olimp vanilla flavour)
  • 300 gr  organic cottage cheese, 4% fat
  • ½ tsp Stevia

Whisk eggs, eggwhites and Stevia really fluffy. Add the protein powder, mix it well. Finally, add the cottage cheese and stir it up. Divide the mixture and pour it into 2 oven safe pots or forms. Make sure the forms are tall enough for the mixture to rise without spilling over as it will rise quite a bit and then sink down to settle. No grease is needed if you use foil forms. It keeps the calories down as well.

Bake the cheese cake in the oven at 200 degree Celsius for about 40 minutes. Serve hot or cold with organic berries. YUM!

NUTRITIONAL VALUE, 1 serving: Calories 295. Protein 40gr. Carbohydrates 5gr. Fat 12,9gr.

BAKING BONANZA

I did some crazy baking today! Three different healthy projects: bread rolls without flour, protein bars with almond flour and oven-baked cottage cheese cake. Yum! The recipes will follow sometime this weekend.
Now I gotta get some rest for my 3 classes tomorrow morning: Jump (jump rope), Crunch (core stability) and IndoorWalking (elliptic spinning). Nite nite!

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THE NANNY

Lordy lord what a day I had! Being a full-time parent is never to be underestimated ever again. Complete and utter focus 100% of the time, but at the same time be sure to make the child feel independent as well… Where to draw the boundaries? Beats me, all I say is that I pretty much had a little angel to baby-sit today, and still, I am mentally drained. I’m sure it gets better once you know what the child is capable of doing and not doing, but heck, I defo had a full-time job today. Any laundry done today? Nope! Dishes? Some of them. Household chores ticked off the list? Are you frickin kidding me?! I was minding the child! Workout done? Heck yeah! 🙂

I remember being a nanny in my young days… Oh, so vaguely now. Haha!

ODE TO AMINO ENERGY

I can’t live without my amino acids! I usually take only a scoop of my Optimum Nutrition Amino Energy just before my morning workout, and what a difference it makes!! It’s like turning the light switch on in my body and mind. I thought I could live without it, but yesterday’s zombie workout proved me wrong. (I use Fruit Fusion pictured above. Yum!)

Today I bombarded chest and triceps. And I still follow Jamie Eason’s Livefit 12-week training plan, which is going to be interesting to see the results of once I’m on day 84. Today was day 17. I usually follow the workouts to the letter, but because of my active training schedule on the side I will have to make slight changes. This morning’s weights workout was followed by aThai Kickboxing session tonight.

Here’s my workout for today, chest and triceps:

Wide push-ups
BWx10/BWx10/BWx10
Incline DB chest press
10kgx10/10×10/11×10
Flat bench DB chest flyes
7kgx10/7×10/7×10
Standing cable flyes
10kgx10/10×10/15×10
Triceps bench dips, feet up
BWx10/BWx10/BWx10
Lying BB triceps extensions
10kgx10/10×10/10×10
DB triceps kickbacks
4kgx10/4×10/5×10
OH triceps extensions w plate
10kgx10/15×9/15×9
Cable 1-arm triceps extension
5kgx10/10×10/10×10

LIVEFIT DAY 16 (WITHOUT EAA’s)

Oooh, woke up so sore! The kickboxing really did its toll on me, but it actually feels great! Amazing to realise, although I work out pretty much every day, when I mix up my training a bit, it switches on completely different muscles. And I have bruises on my shins. Not very pretty, but hey, rather there than my eye. Haha!

As an experiment, I tried not taking my scoop of Optimum Nutrition EAA before working out this morning and I was like a Zombie walking around the gym. Couldn’t get my groove on. I still did the workout, but I wasn’t as strong or efficient as I am normally. So defo back on the aminos tomorrow morning! And on top of that, because I was a bit brain-foggy, I was doing 12 reps each set instead of 10. Doh! Didn’t realise it until halfway into the workout.

Here’s my week 3, day 16, of the LiveFit plan – back and biceps:

Hammer strength lat pull
30kgx12/35×12/40×12
Wide-grip lat pulldown
35kgx12/35×12/35×12
Seated narrow-grip cable row
35kgx12/35×12/35×12
Bent-over BB row
10kgx12/20×12/30×12
Back extension
BWx10/BWx10/BWx10
BB biceps curl
10kgx10/14×10/18×9
Incline DB curl
6kgx10/6×10/6×10
Alternating hammer curl
7kgx10/7×10/7×10

KICKBOXING GOALS

What a good kickboxing class I had tonight! Am so happy I joined this club as everyone were really friendly and nobody was up on their high horses although there were some really good fighters there. I hadn’t mentioned to anyone there that I had previous Martial Arts history with some Jiujitsu and Kickboxing/Boxing experience behind me. Not many girls there, but this one girl gravitated to me and asked if we could team up. Sure, I thought, as she had told me before class she had been training kickboxing off and on for almost a year. Big mistake! She was so frail and scrawny, and had no technique, so every time I punched or kicked she acted like I had pummeled her with immense force, even when I was only tapping her. If you want something to happen, sometimes you have to make it happen. After all, it’s my time and my money. So I arranged for us to be teamed up differently. I was then teamed up with a younger kid and a guy my age. And they were both pretty good. After the switch, I had an awesome time and the teacher gave me some good pointers and complimented me on my technique, asking a bit suspiciously if I had practiced some kind of Martial Arts before. I smiled and confessed.

All in all, I can train 4 times a week if I want. I don’t know if I will be able to, but I’m going to try anyway. I’m loving it! And am sooo happy this is the club I chose. It’s not very big and there’s not that many members, but it suits me just fine.

Next time, I’m bringing ALL my gear so I can have my own stuff while training. Big bag full of smelly leather gear. Mmm, love it. Haha!

I have been thinking about a goal to achieve with my training, but haven’t figure one out yet. If you have any ideas, I’d love to hear them. Thanks!