Figuring out body fat percentage

I have to admit, I’ve been pretty frustrated lately. I’ve been working out, making better food choices, and seeing results in the mirror. But when I step on the scale, then I’m not seeing as much progress as I’d expect. I keep comparing where I am now weight-wise and how I look verses what I looked like weight-wise a year ago. It finally dawned on me the other day that when I initially started eating clean, I wasn’t using a regular workout program. I cut calories, but I was running (which doesn’t really build muscle). Now, I have cut calories, I’m eating (mostly) clean, but I am doing programs like T25 that are really building my muscles. I’m so thankful for apps like, A Beautiful Mess, that can show me side-by-side pics for my progress.

That being said, I decided to break out the calipers to measure my body fat percentage. I love these little gadgets! While the scale can’t tell you if you’re weight is from fat or muscle, these calipers can! I fell in to the “ideal” range, as a 31-year-old female, with a bad fat percentage of 25.1. I think I am definitely going to keep track of this measurement from now one, especially since I’m working on building my muscles. You can find calipers pretty much anywhere for very little cost. There are also several programs through Beach Body that include them in your order. I really like that, because it helps teach program goers a healthy assessment of their progress.

Work-out of the day:

T25 Beta – Speed 2.0

Jamie Eason’s Live Fit Trainer – Legs and Calves

Breakfast:

Cottage Cheese with Pineapple Chunks

Snack 1:

Plain Greek yogurt with pineapple chunks and cinnamon

Lunch:

Baked chicken, broccoli, brown rice, and a small bit of vanilla ice cream they had at school today J (Just being honest, here!)

Snack 2:

Almonds over a spinach salad, with a citrus vinaigrette

Dinner:

Chocolate Shakeology

T25 Day 20

I'm check in on my progress with T25. It's not time for progress pics, measurements, etc but each day is a day for me to check myself. I have 10 days until I do my progress pics, and I am eager to see how far I've come. T25 has 2 rounds. The first round is called "alpha" and the second round is called "beta." Alpha round helps provide you the foundation and beta takes it up a notch (or several!). Even though I'm on day 20, I can still tell that alpha is PUSHING me. I think the "Lower Focus" workout is my favorite. I LOVE working my legs. I have a love/hate relationship with Total Body Circuit. It kicks my butt, yet I feel like a total bad-a when I am done! I've been much more intentional with providing my body with the correct nutrition. It always amazes me when you can FEEL your muscles are stronger. I can be walking and tell that my legs and/or core are so much stronger. Isn't it just amazing how are bodies can become so much stronger and accomplish so much more??!! I love that feeling!

I am also pretty pumped, because I finally ordered the 21 Day Fix. My goal is to be in my best shape by summer time. I know some people say it's only  February, but we all know that summer bodies are made in the winter! :) I may go ahead and order a new swimsuit for motivation OR maybe just new sneakers. :)

Back at it... umm sorta

Today I started back on the T25 program and clean eating. The holidays certainly derailed me - think wine, gluten free pizza, goodies that I can't get in bush Alaska, wine, gluten free cookie dough cookies, and so on and so on. While I tried my best to maintain my healthy eating when I went home for the holidays, I couldn't help but indulge in the holiday goodies AND in foods that I am not able to get where I live. I've been slowly getting back on track, but there is just SOMETHING about setting a date. Once you have a definitive date in mind, it seems to go in to our routine.

My boyfriend mentioned that he had got off track, so he was wanting to start the 21 Day Fix on January 19th. I thought, "what better time than for us to start back on track TOGETHER!" I have a passion for health and nutrition, and he is a Beach Body Coach; so we work hard to keep each other on track and motivated.

On Sunday night, we both shared our Monday meal plans. I ussually plan my day in advance, but I told myself I wouldn't leave room for any fudging (no pun intended) on my meal plan.  I knew I had teacher inservice today, so I would just pack my snacks and come home for lunch - as usual.

This morning came and I rocked out my first workout with T25. The first workout is a hard core, fast-paced cardio work out. I was drenched. I really had to push myself, but I finished. Finishing = feeling like a rock star, right?! After my workout, it was time for breakfast. I LOVE breakfast. Seriously, I really stinkin' love breakfast. I can eat it for any and every meal. Well, today was cottage cheese with crushed pineapple. It was wonderful, honestly. It's the easiest, tastiest, and most protein packed meal. I LOVE IT. Anyhow, I got a phone call mid meal. Another teacher was calling to let me know that our inservice was earlier than expected AND at a school across town. UH OH. This resulted in a mad dash to the shower, then of course hair, makeup, and getting dressed. I had just enough time to grab and apple, a back of raw almonds, and some left over steel cut oats from the fridge. Were any of these items on my thoughtfully planned menu for the day? Nope. Not one thing.

I'm glad I grabbed those items, because my table at the inservice had a plate filled with fun-size candies. Ugh. I wasn't able to grab a lunch at home, so another teacher and I went for lunch. I got a salad. It wasn't the cleanest salad, but it was cleaner than the other options available. I did end up grabbing a fun-size M&M pack. Beyond that, I did the best I could. I'm not going to fret about the candy. It wasn't ideal, of course, but I am just moving forward.

If you are interested in the 21-Day Fix or other Beach Body programs to help you get on track. Just click Here and you can get started with your own personal coach! You can even sign up for free.

Take away: I rocked out to my T25 cardio work out today.
Lesson learned: Life can and WILL throw you curves. Do your best and don't be hard on yourself.

Things I'm Loving Friday (+ a freebie Friday!)

I've branched out to some new products over the past few months and discovered quite a few things on my "love" list! I think it's only fair that I share my awesome finds and happiness - don't you think?!

1. Loreal's quick dry spray - It helps speed up the drying process, which helps cut down on the time it takes me to get ready in the morning. Also, it's a primer! Primers are awesome, because they help prime your hair for the producs and help them work better.

2. Rodan and Field's Self Tanner - A friend of mine introduced me to this little gem a few months back. I love the feeling when I am tan, but I've logged way too many hours in the tanning bed and under the sun. UV tans are NOT safe. On the other hand, it's also super tricky to find a self tanner that doesn't make you look orange, is easy to use, and doesn't make you smell like you haven't showered in days (sorry... just saying!). I HAVE to say that I LOVE this tanner from Rodan and Field's. It's a foam that goes on smoothly and easily. I get a pretty, even tan. And.... it doesn't stink. :) I may be in Alaska, but at least I can look like I've been on the beach. :)

3. The fact that it's FRIDAY! Enough said...

4. T25 - I've had this workout for about a year now. I love that Shaun T pushes me for 25 minutes to get it DONE! 25 minutes and my hair is soaking wet. I can feel it (especially in my core and legs) throughout the day. I started T25 again about a week ago and I can tell a huge difference with my strength.  Check it out for yourself!!

5. The fact that I'm wearing a hoodie today - it's Friday, game day, and it's for school spirit :). But, it's also relaxing! :)

6. Too Faced Natural Eyes Eyeshadow Palette - My sister introduced me to Too Faced shadows. They have such pretty palettes that stay put on your eyes throughout the day! Also, they come with hand little booklets to help create different looks.Quest Bars... need I say more?

7. Cheer coaching - our first game is tonight!! My girls are SO excited! :)

8.  Jamberry products - All of my life I have had awful nails. They peel, so it's hard to keep any polish on past 24 hours. A teacher I work with introduced me to Jamberry. I was a bit skeptical at first, because I hate the thought of putting money into my nails to only have them only last a day.  I tried it out and they were solid on my nails with no chipping and very little wear for over 2 weeks! I'm hooked

9. Snowy days in Alaska!

10. No class on Monday!



*********GIVEAWAY!*********
Who would like to win a free sunless tanner from Rodan and Fields? Here's what you need to do....
1. Go complete the questionnaire in the Solution Tool.
2. Comment below with the products that were suggested for you.
3. One winner will be chosen on January 26th!

Turbofire: Day 1

I know I've raved about Turbo Fire for a couple of years now, because I've got incredible results in the past. Well, I'm back at it! I have decided to go through the full Turbo Fire program, again. Today was the first day, and I've got to say I feel AWESOME!

Over the past year, I made the decision to nix the scale. I've read a lot of blogs where women swore off the scale and have never felt better. They felt so attached to the number on the scale and the regular weigh-ins. Last year, I thought that just might be a great fit for me. So, over the year I've been slightly conscious of my foods and blissfully unaware of my weight. My clothes felt a bit tighter, but I wasn't quite sure if it was all in my head. After all, I had no frame of reference since I literally tossed my scale out the door. (Okay, I didn't literally toss it. I did, however, give it away.)

All of the questions about my weight and if this method "worked" well for me came to a head last night. Before beginning a Beach Body program (or a program of any type), it's best to take before photos, measurements, and your beginning weight. I had taken my "before" pictures and then stepped on the scale. Low and behold, over the past year I've gained about 15 lbs. That's so not cool and so not healthy. While some may see the scale is a ball and chain, I see it as accountability. Not only did my regular weigh-ins keep my in check with my progress, but it also probably (definitely) made me more conscious of the the kinds and amounts of foods I was eating.

That being said, I also think the past year of me just focusing on how I felt and not stressing as much was a good thing for me. I gained a healthier mindset about my body. Seeing a weight gain at any other point in life would have probably sent me to tears and in to mini-meltdown mode. Last night, there was not a tear in sight! I decided to just take the bull by the horns.

All of that brings me to today... at 5:15 my alarm went off. I dragged myself out of bed and grabbed my coffee. Yes, I drink (black) coffee before my workouts. :) I have to tell you, I hammered out the schedule workout today. It was awesome! I had to stop a few times, because I've been sick lately. I haven't worked out in a week and I had a chest cold that hit me pretty hard. Aside from starting Turbo Fire today, I also started a low carb/high protein meal plan. Weight loss is 80% diet, and 20% exercise (I've also heard 70/30, but you get the picture). "Abs are made in the kitchen." I am a girl that LOVES her some carbs. Granola, oatmeal, fruit, trail mix, muffins, more granola, etc etc. I don't believe in banishing the food group, but I do believe it's role in my diet needs to be downplayed.

So far today, everything has gone well. And I'm not tired from having far less carbs. I'm pretty pumped, actually.



Today's Workout

Turbo Fire: Fire 30
Turbo Fire: Stretch 10

Today's Meals

Pre-workout: Coffee
Breakfast: Coffee Protein Shake
Snack: Hardboiled eggs
Lunch: Baked chicken and veggies
Snack: Green monster protein shake
Dinner: Turkey chili and eggs
Snack: Sausage (took some off my son's plate... it hit the spot!)

A few of my favorite things: Fitness Programs

I often get asked about my favorite programs and Shakeology flavors from Beachbody. I've compiled my list below of my favorites. All of the programs are wonderful, but these are simply my personal favorites.

Fitness Programs

The list of my favorite programs is growing. They are great, because they work! Beachbody offers programs for people of all ages, sizes, and fitness levels. I encourage everyone to check out the Challenge Packs offered when you purchase a program. Challenge packs offer the program and a 30-day supply of Shakeology for a lesser price than if you bought them individually. You can also enter the Beachbody Challenge for your chance to win a cash prize. Lose weight, get in shape, AND  an have an opportunity to win money? I'll take it!

• All Beachbody Challenge Packs

• Turbo Fire

• Focus T25

• P90X3

• Slim in 6

• P90X

Coaching questions

I get questions all the time about coaching... "Why do you coach" and "How do you have time?"

Q. "Why do you coach?"

A. I became an Independent Beachbody Coach for several reasons.

1. Income: Unless you are one of the select (and blessed) few who is independently wealthy, then I'm sure you wouldn't mind having an extra income and extra money in your pocket. As a single parent and teacher, an opportunity like this is certainly a blessing. 
2. Accountability: I've been a fan of Beachbody products for years, but I was held accountable mostly by myself. I was still in the background. I had thought about coaching years ago, but I feared the accountability aspect. I knew I wouldn't just be holding myself accountable for me, but my involvement would involve accountability within my team. I didn't feel I was quite up for this challenge. Finally after toying with the idea (for about the umpteenth time), I joined Beachbody as a Coach in October 2013 for the accountability. I knew accountability was my own personal struggle, so putting myself in a spot where my teammates and those I coach would hold me accountable was exactly what I needed. 
3. Passion: I have said this time and time again. I am passionate about health and fitness. Maybe it's because I love food, or maybe it's because sports bras and compression pants are way more comfortable than regular clothes... whatever the reason is, I love this stuff! I am naturally a competitive person, so doing something that pushes me to do more, be more, and be a better version of myself is right up my alley! 
4. Compassion and Serving: I LOVE people and I love helping people. I love getting to meet new people and learn their stories- their successes and their struggles. Fitness and a healthy lifestyle is something that virtually everyone desires in some fashion, and it's my job to help people with that. I am a "doer." I like to do things for people and be helpful. With Beachbody I can "do" for people by motivating and inspiring others, and helping them see their potential. I don't want people to settle and think they can't change, or it's impossible. 
5. Personal Growth: I am actually a pretty shy person, so coaching has actually helped me get out of my comfort zone to talk to people I don't know. Imagine all of the people who have all of this strength, knowledge, love, and compassion in them, but are too shy to share it. It's a waste, huh?! I'm preaching to myself here, too. Share you heart and your head with others. Plain and simple. 

Q. "How do you have time?"

A. We all have the same 24 hours in a day, right? Largely it comes down to budgeting your time wisely, but that's smart for any aspect of life. Most of my business is done from home and I don't do much differently than I did before I was a coach. 

1. I workout. Yes, you read that right. My workouts are a part of my job. I am a coach, remember! I exercised before, but now I get paid for it. 
2. I share. I was on Facebook, Instagram, and even had this blog before I was coaching. I now use my time more wisely, especially on Facebook and Instagram. Instead of an hour spent just doing nothing on these sites, I use that time to spread the word about my results, Beachbody news, or connect with others. Talk about productivity!
3. I am a product of Beachbody. I use the programs, I drink Shakeology, I eat a pretty healthy and clean diet. People see these things. If people ask if this "works," then I just point them to my before/afters.Enough said. 

This is 100% rewarding, but doesn't take 100% of your time. Check out this video.

You may have varying interests in Beachbody. If you have any questions at all, please contact me, pieceloveandpeanutbutter@gmail.com or through my coaching site, beachbodycoach.com/erinlynchfitness.

If you know exactly where you want to start, then here are the links for you!

• Become a Coach
• Free Team Beachbody Membership
• Team Beachbody Club Membership

Turbo Girl

I have been missing my Turbo Fire program, lately. As you know, I have been doing a P90X and Turbo Fire Hybrid. I've decided I might just be a Turbo Girl at heart, because I've missed my dancey workouts every day! So, I decided to start Turbo Fire ALL over again from Day 1. I've got my BEST results from Turbo Fire. It's a lot of cardio, HIIT workouts, and it definitely builds and tones your muscles. Yesterday was Day 1 with Fire 30 and Stretch 10. I also tacked on Ab Ignitor, which was a bonus DVD that came with my program. I woke up this morning and I couldn't wait to roll out of bed for my HIIT workout. That's what I love so much about these programs - you aren't doing the same workout over and over. So, forget muscle memory! Programs like Turbo Fire will keep your muscles guessing and your metabolism on fire! Also, like many people, workouts can be largely a mental battle. That's why I went back to the full Turbo Fire program, because it's so fun to me!

Aside from effectiveness, people often ask me about cost associated with programs. These programs are something you can do over and over again - just like I am! Aside from the convenience and results, you don't have to worry about monthly fees or memberships expiring at your local club. 

 Chalene Johnson, who is the creator of Turbo Fire, has a line of workout attire called "Turbo Wear." I must have this shirt!

2014 is right around the corner...

so here is to a new year and a NEW YOU! At the end of each year, I find myself looking back at the events over the year and wondering what the upcoming one has in store for me. I'm sure many people do this, but it is still awe inspiring to look at our struggles and triumphs and how He has seen us through it all. Last year, I was in Dubai and reflecting over my mom's sickness through the years and the loss of her in 2012. This year I find myself looking at how strong my family has become and our faith has endured the storms, and also how drastically my life has changed in the past 12 months. I went from being a technical writing in corporate America to a school teacher in 2013. In 2013, I also found myself in the best shape of my life - literally. None of it has been easy, but all of the babysteps were a part of a long journey. I couldn't be happier than I am right now, my career, my family, etc are all where God wants us (right now). 

In 2014, I aim to focus quite a bit more on my overall health. Does that mean losing weight? Yes, but that's not my primary goal. I just want to be FIT and HEALTHY. I learned my son may have some more food intolerances, so that pushes me even further to be the best role model for him I can be. This focus is also not just for me, but for helping others. All of that being said, I am excited to have SEVERAL challenge groups starting January 2nd! I am SUPER excited one of these is P90X3 - which is released TODAY! I love P90X, but sometimes I don't have time for an hour-long workout. P90X3 is 30 minutes! I also will have a T25 and Turbo Fire group, too. You can JOIN my groups and workout from the comfort of your home. That's one thing I love about Beach Body progress, the recent winter weather did NOT deter my workouts. Gym, shym! :) 

Sign-up up for a FREE membership with me as your coach on my site, http://www.beachbodycoach.com/esuite/home/pieceloveandpb. Send me a message, if you would like, or I will contact you about my upcoming groups! :)

Pencil it in...

One of the most important things I've found in my fitness journey is sticking to a schedule. Whether I'm training for a race or doing a program like Turbo Fire, I always have a schedule.

Life happens, so you can't leave your workouts up to chance and when you can fit them in. This is no different than fitting other important things in to your day. Everyone has different schedules, so I suggest you find a time that works for you. For me, it's easier to wake up insanely early. Even though 4 am can be painfully early at times, I enjoy the quiet in the house. There's something's peaceful about being up when the rest of the of the city is still asleep and I'm working on my fitness. If I wait until after work, then I'm often too tired and I'll get distracted by my to do list. 

I schedule most of my workouts in the Super Gym on the Beach Body website. It's free and helps me stay accountable. Also, when I follow a program it keeps me from getting I a rut of choosing the same workout. The schedule is done for me, so that helps keep my muscles guessing and burning calories. 

A Clean Thanksgiving

I don't think I can say how much I love Pinterest enough. This is my second year with a gluten free Thanksgiving, and I am ALL kinds of prepared. I remember last year taking short cuts (hello, canned cranberry sauce) because I was so overwhelmed about what to cook and eat because of my diet changes. This year, I am totally prepared. How prepared am I? Enough to not wince at the thought of making cream of mushroom soup from scratch. Now that's impressive!

Here is a glimpse into what I'll be slaving away at on Thanksgiving, thanks to a few other clean bloggers!

• Turkey
• Clean Eating Cranberry Sauce from The Gracious Pantry. 
• Clean Eating Green Bean Casserole from The Gracious Pantry. 
• Mashed Sweet Potato Casserole from He and She Eat Clean
• Old-Fashioned Bread Stuffing from Better Homes and Gardens (My mom always used this recipe)
• Mashed Potatoes (my Dad loves them)

I might tweak these recipes, some. If so, I'll post them!

How I will stay on track this holiday season

 

Thanksgiving break has come, and as I plan our Thanksgiving Day menu I face the nutritional battle of the holiday season. Luckily, I've planned clean recipes for our dinner! With that being said, I know it is accountability that helps keep me on track. Like most people, I can't simply hold myself accountable. Self-accountability can only take you so far, unless you have super hero will power and strength. If that's you - consider yourself blessed and you can stop reading now. :) If that's NOT you, then you know just how important having some sort of accountability is. My son, my coaching, and my fellow Beach Body coaches help keep me accountable whether they know it or not! I love Challenge Groups, because you get that support form others who are working along with you. Also, it does exactly what it says - it CHALLENGES you. You have to WORK to get what you have and we all face challenges. When we go through challenges with others supporting us, then we are SO much stronger.

I invite you to join my newest challenge group that starts on December 2nd. Be healthy this holiday season, and join my 30-day Clean Eating and Shakeology challenge group. I'll help you stay on track and help you learn balance through out this season.

My Holiday POA (Plan of Action)

I must admit it. I love Christmas. I love Christmas SO much that my tree trees (ok yes, I have 2) were up the weekend after Halloween. My family thinks I'm nuts, but I just love it so much! But what I don't love about Christmas (and Thanksgiving) is knowing I have to battle so many temptations. I'm talking to YOU pumpkin fudge! Yes, I know a lot of these treats aren't clean foods but if you recall I stick by the 80/20 rule. Eat clean 80% of the time. I don't believe in setting yourself up for failure thinking you can eating "perfectly" 100% of the time. It's like pulling a rubber band back as far as it can go and finally you catapult yourself back. All of the emotions of "failure" come with it. If you're like me, then the emotions fuel your food choices.

All of that being said, I've been looking ahead at my plan of action (POA) for the holidays. Last year I successfully cooked a gluten free, healthy Thanksgiving meal. This year I plan to tackle the sweets and treats (especially at school). I'm SO excited that Shakeology not only has recipes for shakes, but also for legit treats and desserts. HEALTHY desserts. Here's one that I'm excited to try:

Gooey Shakeology Oatmeal Bar

4 servings Chocolate Shakeology
3 cups dry oatmeal
1 tsp. unsweetened cocoa powder
1 dash cinnamon
1 cup nonfat milk (I use unsweetened vanilla almond)
½ tsp. vanilla extract
½ cup natural peanut butter

Mix all dry ingredients together, then add nonfat milk and vanilla to blend flavors. Add peanut butter and mix together really well with hands. After it's all mixed, put mixture in an 8" x 8" pan. Place plastic wrap or wax paper on top of mixture and push evenly into pan to flatten. Refrigerate for 3 hours, then cut into squares. (Makes 9 bars.)Calories: 264

I know nothing beats eating whole foods, but we can't possibly get the mounds of nutrition our body needs by eating the foods. Aside from the amount of food with the right nutrients to fuel our bodies, we also have to take in to account the cost. I love organic foods and I love knowing I'm not putting my liver into overdrive by adding chemicals to my body. But, my wallet may not always agree. I love grocery shopping - I could easily empty my bank account at Whole Foods. Sad, but true. For info on my shopping on a budget tips, read my Living It Up: Coupon Cutter Style post.

What foods can you eat to match Shakeology's nutrient dense shake?

(USDA recommended 5-9 servings of fruit and veggies a day)

To get the nutrtional value of 1 serving of Shakeology, you would need to eat the following:

• 1 bowl of exotic fruit (like goji berries and acai)
• 4 cups raw broccoli
• 7 whole carrots
• 10 cups raw cauliflower
• 3 cups romaine lettuce
• 4 cups uncooked mushrooms
• 3 raw onions
• 4 red radishes
• 1 cup of peas
• 4 cups nonfat yogurt
• 1 shot wheat grass

Wow! If you're interested in trying Shakeology, or would like help getting your own POA ready to tackle the holidays then don't hesitate to contact me! Visit my Team Beach Body Coach page to sign up for a free membership. This makes me your official coach, and you'll have access to loads of information and tools.

Core workouts

Since beginning Turbo Fire I've discovered I have muscles! I've got compliments on my calves and I've got guns (not REAL guns, I mean my arms... :) ) I looked in their mirror one day and said, "WOW! Where did those come from!?" How does that happen? Weight gain and weight loss both just sneak up on you! Thankfully mine wasn't the latter of the 2!

Nowadays I'm doing a P90X / Turbo Fire Hybrid. My FAVORITE workouts are the core workouts. Core 20 (Turbo Fire) and Core Synergistics (P90X) both strengthen my core so much. It's always an amazing feeling when you are just riding in the car and realize your core is engaged without even thinking about it! Like many women, I tend to carry more weight in my core - tummy, sides, etc. These workouts really have helped me wittle down those areas.

For October only - you can get a P90X Challenge Pack at a crazy discount. Just click on the pic below for info. Remember - this ends the 31st! :)

A change of pace and exciting adventures

For years I've doted on Beach Body products and I've been a devoted to the programs they offer. Currently, I'm doing a P90X / Turbo Fire Hybrid.




I've done both programs individually before, and LOVE them. After years of doting, I finally decided to make the jump and become a health and fitness coach with Beach Body. I'm so excited about this opportunity. Not only can I help others meet their personal goals, it will also help keep me accountable!

 

And there's a CRAZY deal for P90X. Check it out!