Shannon’s Food Diary

Becca and I have both lost a lot of weight and gained muscle but our approach to food is different.  The most important thing is you listen to your body and ask God to help you crave things that will benefit you and not harm you.  I hope this helps you find some tricks to incorporate into your diet!

Ok, I love food, I’m hungry often and I hate to be hungry so this is my tricks to be satisfied, feel my best, and keep me from junk food! I try to get protein, a healthy carb, and lots of vegetables at almost every meal. 

So here it goes!

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4:45am Depending on what I ate the day before and what we are doing at the gym I will sometimes grab a 1/2 of a protein bar (like a Luna or Cliff bar) to give me some fuel at the gym.

7:00am  I love breakfast and go to bed dreaming about it, weird I know.  Sometimes it’s egg whites and oatmeal but right now I’m in love with 1 cup of plain Greek yogurt (not that sugar loaded stuff), mixed with 1Tbl Chia seeds, whatever fruit I have on hand, my favorite is bananas or strawberries (nothing fresh = frozen blueberries), then a 1/4 to 1/2 cup of Kashi Go Lean crunch, or Fiber One!!

10am I don’t leave the house without snacks and I love Fiber One and an apple in case I’m hungry.  So sometimes I have this and sometimes I don’t.  Listen to your hungerclip_image003

12pm Lunch sometimes happens at 11am ( I told you I’m hungry!)  It’s always leftovers- always a clean protein (homemade turkey burger, chicken, salmon), a healthy carb (brown rice, sweet potato, Quinoa), and lots of veggies that are either cooked or in a salad!

1:00pm I don’t have this in the picture but after lunch I want something sweet and I’m tired so my favorite thing to make up is a cup or two of Chai Green Tea (I just boil water and throw in tea bags) it’s the perfect afternoon pick me up!  This is a dangerous time of day because if you are tired your body naturally craves sugar for energy so if the tea doesn’t help then I move on to veggies!

2:00-5:00pm I munch on raw veggies all afternoon and I use a little Bolthouse Ranch dressing and this keeps me from eating dinner while I cook it and it fills me up so I don’t go crazy at dinner!

5:30-6:00pm Same as lunch, we have clean protein, veggies all different ways, and a healthy carb.  We will post lots of our favorite meals for you guys to enjoy!

7:00pm I have a sweet tooth and if I don’t have a little something then I’m depriving myself and I go crazy, so again BALANCE!  I make a cottage cheese dip with apples that I love, don’t worry I blend it in the blender and it’s smooth and creamy (I promise to post the recipe) or I will have just a couple almonds and dark chocolate chips if I’m craving something sweet and salty.

Wow, I eat a lot but it has gotten me to where I am today!  My rules are I stay away from too much processed food, no trigger foods in the house (things that cause me to eat way too much, example: hummus, technically healthy- but who can eat 2 Tbl. of that stuff, not me).  I drink tons of water, I have a 32 gallon jug that I try to fill 3 times, I also pee a lot :/ Lastly, I stay away from sugar I’ve loved it too much, for too long so I broke up with it! Every once in a while I do have sugar but in very small doses and I treat it with CAUTION!

I have come such a long way with my food issues (I’ll forever be a work in progress) but the most important thing to me is balance!  If I’m hungry I eat and some days that means I eat A LOT but I know the next day I probably won’t be as hungry and I’m not going to be crazy about it.  God wants us to trust Him in this and not make ourselves crazy.

“For my yoke is easy and my burden is light.”  Matthew 11:30

When you trust God the burden is light, and if you are still stressing, depriving, bingeing, ask yourself this –

Are you really trusting God?

With Love, Shannonclip_image003[1]

Our Workouts

Moving your body is so important not just for your body but also your mind.  Studies show that exercisers learn faster, remember more, and think clearer because it increases blood flow to the brain delivering nutrients and oxygen.  Exercise can also give you such an endorphin high that a lot of people can even get addicted to it.  We are striving for balance – please keep the balance in both food and exercise!!

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You are stronger than you can imagine, and the only boundaries you have are the one you set for yourself.  Never say you can’t, say “you can” and if you can’t at the moment, say “ You Will!!”  We do as much as we can every time we workout, we try to lift more, add reps and continually be the best we can be and that is what has changed our body!

Our workouts are often circuit training which is doing 8 to 10 exercises for a duration or for reps that include both muscles and cardio. We then repeat the circuit 2 to 3 times.  We rarely do the same circuit twice because we get bored easily.  We hope to share our circuits with you and as we get better at this blogging thing and we promise to get you a video of some of our favorite moves!!

Here is a picture of our usual week.  We get to the gym at 5:30am (that’s when they open) and we leave by 6:45am we both have to be home by 7am!

Monday – It’s our spinning day, which we love because we don’t have to think!  We trained for a race in the summer that started with a 1 mile sprint so we start our Monday at 5:30am with a 1 mile sprint (as fast as we can).  Then we do a little abs which we change-up every time (just google best ab exercises and you will find tons of moves) but we always end holding a plank – it’s our little competition because neither of us want to be the first to drop!Winking smile

Tuesday – We set up circuits and we get our moves from all over the place like www.crossfit.com and www.bodybuilding.com.  We generally work on two muscle groups with cardio in between each muscle move to keep our heart rates high.  Tuesday is back and biceps so we will do a muscle move like bicep curls followed with jump rope and up to 8 more moves than repeat the circuit 3 times.  Go here for some of our circuits!

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Wednesday– A day of rest.  Rest is when your muscles grow and your body gets stronger.  If you don’t rest you don’t gain muscle you actually lose it!

Thursday – Chest and Triceps circuits and we often add some abs at the end.

Friday– We try to kill it on Friday (we try to everyday) but it’s our favorite – Legs and Shoulders – this is a killer and we are lucky if we can walk out of the gym on this day but it’s really fun (I promise)!

Weekends -This is really up to how we feel, in the summer when we were training for a race or just for the fun of it we would go for a run on our own.  Both of us consider a long run relaxing time with God we both listen to our Christian music and it’s really amazing how you get stronger and fitter every weekend.  In the winter we are taking little breakSmile

We can not stress the importance of using your muscles and focusing on getting stronger.  There is no such thing as “getting bulky” , fat makes you bulky, muscles make you lean!

  This is a great article on the benefits of resistance training!

Whenever you start a new workout routine go slow, ad heavier weight and new exercises as you go.  If you aren’t struggling to perform the moves you either need to up your weights or add more reps.  Example: When we started we would struggle to do 50 jump ropes without stopping now it’s 150.  Keep pushing yourself and remember “There is no growth in the comfort zone, and no comfort in the growth zone”.  

Love, Shannon & Becca