It has been waaaay too long since I posted last. I’ve been busy starting a new job at the ever wonderful STARBUCKS and keeping up with school and my workout routines and intermittent fasting all while maintaining my wonderful relationship 💁 I’m a busy girl!

It’s been about three months with intermittent fasting now and it’s still going splendidly! I’ve dropped fifteen pounds and am now down to about a 12-14% body fat if I had to guess. (I will be actually measuring that soon).

I’ve upped my weight a lot in everything I do. It’s bulking season for me and I need to continue to put on muscle so that when I cut in March/April, I’ll be one lean, mean, fit machine! Now with my workout, I’ve made two leg days paired with an arms and shoulder day and a back day. My light leg day is just box jumps, calf raises, leg curl, and some lift cardio. On my heavy leg day I’ve been doing a pyramid squat challenge. I do 15-20 sets of hack squats, starting at a low weight and by the time I get to about my 8th-10th set, I do my maximum weight for two sets, then gradually decrease the weight again. It’s killer. I love it. I can feel the burn and my legs have been getting all kinda of gains!

As for supplements, I’ve changed it up a tad. I now take Cellucor C4 in Pineapple flavor for my preworkout, Modern BCAA’s in green apple for my aminos during my workout, and I just recently got Nature’s Best JavaPro caramel protein! It has 20 grams of whey protein in a scoop and a half, and it also has 80 mg of caffeine. I love it! It tastes so good! You could drink it mixed over ice in a blender bottle or put it in a coffee shake. It’s awesome! It also comes in French Vanilla or just regular coffee flavor.

Recently, I have also started a twitter for fitness! It’s @girls_wholift. I post my thoughts and inspirational quotes when I feel it is necessary!

What has everyone been doing to stay in shape this holiday season?!

In my speech class, we are required to give an informative speech. I decided to write mine about intermittent fasting!

It’s easy for me to talk about it so I figured it would be a good idea! I need three sources and visual aids so if anyone has any good pictures or websites or statistics that I could look at please let me know!

thanks!

-xx
Riley

iOS 7

Posted: September 18, 2013 in Uncategorized
Tags: ,

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Yes I am patiently (well more like impatiently) waiting for ios 7 to come out. It’s 1 pm eastern time for me. I don’t want to wait !

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Well it’s been a little while since I’ve wrote last but it has been a busy week.

I had three exams last week, and I have one coming up this week as well. I have been studying and doing homework and basically exhausting myself. I am still patiently waiting for all of the scores to be posted online for said exams, but I am confident in how much I studied and how I seemed to perform on those exams. Along with my exams, I have had to give my first informal self-introductory speech for my first college speech class. This girl got 100% 😉 I couldn’t be happier about that. I’m not shy about speaking in front of people, but I have never been graded on how I speak to those I am in front of. I’m a waitress, so I basically just related to giving my speech to taking an order or telling my guests the specials for the day or explaining to them what entree is delicious. It seemed to work out well for me!

In addition to school, I’ve been doing heavy lifting at the gym.
This is what I’ve been doing:

Leg day:
Box Squats – 3 sets of 8-10 reps at 165
Leg press – 3 sets of 8-10 reps at 220
Hack squats – 3 sets of 8-10 at 115
Lunges – 30 reps with two 15 pound dumb bells
Calf raises – 3 sets of 8-10 reps at 90

Arms and shoulders:
Shoulder press – 3 sets of 8-10 reps at 40
Shrugs – 3 sets of 8-10 reps at 50
Preacher curl – 3 sets of 8-10 at 40
Concentration curl – 3 sets of 8-10 at 20
Dips – 3 sets of 8-10 at body weight
Tricep pulldowns- 3 sets of 8-10 at 27.5
Bicep curl – 3 sets of 8-10 at 30
Skull crushers – 3 sets of 8-10 at 30

Back:
Lat pull down – 3 sets of 8-10 at 55
Seated rows – 3 sets of 8-10 at 55
T bar rows – 3 sets of 8-10 at 45
Rear flys – 3 sets of 8-10 at 40
Lower back flexor – 3 sets of 10 at body weight

Abs:
Leg raises – 3 sets of 10
Plank/side plank – 3 sets of 1 minute per side

With working out, today marks 1 month since Joel and I started intermittent fasting and it is working. We have seen results. I highly recommend it if you are thinking about starting.

Last night we had a softball game. We lost, which is normal but we always have such a good time on our double-header co-ed league. Half of each game I play outfield and the other half I play catcher. The last half of the first game we played when I was playing catcher I got barreled over by a large woman.. She was running home and the ball was coming to me. Joel is strong and has quite an arm. He threw me practically a ball of fire to home plate and I caught it. After catching it, I looked up to find a large woman headed right for me. She knocked me over and skidded up my back and my elbow from the fall, but I got her out. Let me tell you, hitting me and knocking me down won’t take me out. I got right back up and brushed the dirt off of me. Although we didn’t win that game, I was named MVP for the catch and the out. It made me extremely happy 🙂

Other than those things, I have just been enjoying my days spent with Joel, sipping on pumpkin spice lattes, and enjoying the incoming fall weather.

What are all of you up to this fall?

-xx
Riley

Now, if you fast while you continue to workout, there are some things you need to know.

First off, you should be working out during the last hour of your fasting window. Doing this causes the lactic acid to build up in your muscles, therefore the protein that you take in during your first meal after breaking the fast goes straight to those muscles. Getting gainz is what Joel and I call it. So, if your first meal after breaking your fast is breakfast, that is your more important meal of the day. That doesn’t mean you need to get all of your protein in after that workout, but you should be eating things like eggs, bananas, wheat toast, fruits or veggies, and most definitely drink a protein shake. (Later on I will make a list of the proteins, protein shakes, and supplements I use).

Also, since you work out during a fasted state still, your body will not be used to it the first couple times. I don’t recommend a pre-workout for the first week of working out during fasting. All of the caffeine made me nauseous. Instead, I used Amino Energy as an amino acid to drink while I workout. Amino Energy is from Optimum Nutrition. It provides me with the amino acids as well as caffeine to wake me up. It’s a fairly inexpensive product that you can find on www.bodybuilding.com or www.tigerfitness.com .

Since I have been fasting and working out, I am able to stay lean but still put on much needed muscle. This is the same for men. Joel has been essentially cutting weight, but has also been developing bigger muscles. This can be accredited to having a high protein diet in combination with fasting.

-xx
Riley

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Lets talk about intermittent fasting. No, it is not “starving” ourselves. For Joel and I, intermittent fasting is having an open eating window from 9 am to 5 pm to consume our calories for the day. We do not eat (some people still consume food items that are under 35 calories during a fast) from 5 pm to 9 am. During our fasting period Joel and I are able to drink diet sodas, coffee with zero calorie sweetener, and of course water. I am 5’7″ and I weigh 140 pounds. Every day, I consume 1100-1500 calories. If I want to lose a little more weight and de-bloat I stick to around 1100. If I want to maintain the weight I am at I stay around 1500 calories.

Now what really is intermittent fasting you may ask?
Simply, it is just an alternating period of time between eating and not eating. Break it down into 24 hours. On average, most humans sleep around 7-8 hours. During sleep you are fasting. Joel and I fast for 16 hours a day. 8 of those hours are spent sleeping. We made our fasting window intertwine with eating to reduce the risk of falling out of fasting. We have an 8 hour window to eat. Some people do fast for 20 hours a day, so therefore eating 4 hours out of the day. As well, some people fast for 24 hours, spend the next 24 hours consuming the calories they need, and then fasting for another 24 hours, and the cycle goes on and on.

How does it work?
When you eat a meal, your body spends a few hours processing that food, burning what it can from what you just consumed. Because you have food in your stomach and that food you ate serves as energy, your body will choose to use that as energy rather than the energy you have stored in your fat cells already. If you have a high sugar or carbs diet, then that is especially true for you. Carbs are broken down as sugars in your body, therefore it ends up doing the same thing that a normal high sugar product is doing inside your body.

When you fast, your body doesn’t have food to turn into energy, so it is more likely to pull from the fat stored in your body instead of the glucose that just went through your bloodstream.

Also, the growth hormones in our bodies are increased after a fasted state. This causes muscles to grow and become bigger. Insulin levels become more sensitive when fasting, therefore you actually get more energy after and during your workout when you are burning the stored up energy reserves in our fat cells.

Fasting isn’t for everyone, but I love it. It’s probably the best dieting plan for me. It has decreased my cravings for unhealthy foods, I don’t snack as much, and I see results. (Progress pictures will be up in about a week from our month of fasting so far).

Negative side effects?
For me, I have none. Some people are worried about being so hungry during fasted states, but your body does adapt to it. Also, people worry about not having enough energy. I find myself fully awake all day and able to focus on my school work and my job more effectively.

Think about it in this perspective.

If you wake up at 10 or 11 and eat breakfast, followed by lunch, and finish your last meal around 7. What’s the difference? That is technically fasting, it just cuts out the late night or midday snacking that most people are notorious for. Look at it from that perspective.

If you are interesting in fasting, fit it into a schedule that works for you! Make sure to still eat clean while fasting. That will give you the best results. Consume lots of water, and figure out how many calories you need a day to maintain, lose, or gain weight.

If you have any questions feel free to ask!
-xx

Riley

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I’m not sure what types of music anyone is really interested in when they workout, but I like a variety.

Yes, I do listen to “screaming” music sometimes when I workout. But hey, how can that not pump you up? It’s like they’re yelling at you to push harder.

These are my favorite songs to workout to:

Bounce It – Juicy J

F**kin Problems – A$AP Rocky

Breathe In – Hit the Lights

Glad You Came – We Came As Romans

Levels (Skrillex Remix) – Avicii

Save Your Breath – Hit the Lights

Practice – Drake

Mirrors – Justin Timberlake

We Can’t Stop – Miley Cyrus

The Morning – The Weeknd

Til’ I Collapse – Eminem

Bulletproof – La Roux

Titanium – David Guetta ft. Sia

Dance (A$S) – Big Sean

Holy Grail – Jay Z ft. Justin Timberlake

Clarity – Zedd

And pretty much anything else by Skrillex or Zedd.

 

What do you listen to when you workout?

-xx

Riley