FOOD.

by Brianne & Cara

We have been getting a lot of requests on our "GO TO" foods. Let's be honest our weight gain was almost entirely made up of over eating and eating the wrong things at the wrong times. Lately we have been on point with our food. And as we have shared before we are currently using Shakeology. So with several requestes we decided to unveil our usual "GO TO" food.

Also as we have shared before, Cara is a calorie counter (MyFitnessPal app) Brianne is not, but she does focus on good food that she portion controls.

BREAKFAST

Cara:
-Quaker Low Sugar Oatmeal (any flavor) with 1 Trader Joe's Just-A-Handful Omega Mix added in, 1 cup coffee with Sugar-free Vanilla Creamer, 1 hard boiled egg (372 calories)
-Quick breakfast sandwich: 100 calorie English Muffin, 1 slice 2% American Cheese, 1 whole egg cooked with PAM only (220 calories)
-Protein Shake: Almond Milk or No Sugar added Flax Milk, frozen peaches and ARIA Womens Protein Powder, 1 hard boiled egg (190 calories)

Brianne:
-Egg whites with spinach, mushrooms, green onion and hot sauce. Quick and easy. I like to eat my grains/carbs early in the day so I will sometimes put it in a whole wheat 100 cal wrap or have a half a whole wheat english muffin or a sando thin with it. Depending on how hungry I am, I also have a turkey sausage patty or fruit.
-Oatmeal (original, unflavored), Non-fat milk, berries and truvia
-Cherrios, Non-fat milk, banana

       

LUNCH

Cara:
-Garden Burger Chipotle Black Bean Flavor, sandwich thin and small mixed green salad with Newman's Lite Balasmic Dressing, apple (330 calories)
-4 oz baked or grilled boneless skinless chicken breast (usually from the night before) with Green Giant Frozen Antioxidant Blend veggies, apple (300 calories)
-Whole Foods Jalepeno Hummus, whole wheat pita or mini pretzels, carrots and apple (270 calories)

Brianne:
-Leftovers from dinner are always the easiest. Plan to make a little extra at dinner for the next day.
-Whole wheat sando thin OR whole wheat 100 calorie wrap with low sodium turkey, lettuce, and mustard with a piece of fruit or carrots
-Salad with chicken, carrots, red cabbage, cucumber, tomatoes, and Newmans Lite Balsamic Dressing with a piece of fruit

DINNER

Cara:
-Zucchini Bake: think Baked Zitti, pasta replaced with zucchini, marinara sauce and either chicken breast or Jenni-O Spicy Italian Sausage, mixed green salad with garbanzo beans and Newmas Lite Balsamic dressing (285 calories)
-Tofu, veggie and chicken breast stirfry with 1/2 cup brown rice (250 calories)
-Turkey Burger on a sandwich thin, reduced fat cheese and sweet potato and kale "hash" and mixed green salad with Newmans Lite Balsamic dressing (484 calories)

Brianne:
- Extra lean ground turkey with steamed spinach is my go to. It’s quick and always fills me. I dip the turkey in mustard usually and when feeling like a chef, I will throw some onion in with the turkey. I will switch up the veggie choice as much as I can. Usually broccoli, brussell sprouts or zucchini.
-Taco salad. Again, extra lean ground turkey with low sodium taco seasoning over lettuce, black beans, onion, tomato, 1/3 avocado and hot sauce.
-Tofu/veggie stir fry. I steam broccoli, carrots, green beans and mushrooms and throw them in a pan with cubed extra firm tofu and low sugar teriyaki. If you can't find low sugar be sure you measure out the real stuff because the calories can add up quickly. I let the whole thing cook together and add red pepper flake because I like everything HOT. You can serve this with brown rice.

SNACKS

Cara:
I break my snacks into morning and afternoon//savory and sweet.
Morning:
-hard boiled egg--70 calories (if I want 2 I have just the whites--34 calories) 
-FAGE 0% greek yogurt (THE BEST) Peach or Honey--120 calories
-Banana--100 calories
Afternoon:
-1/2 serving nuts almonds or cashews and a 1/2 serving (about 8 crackers) wheat thins--147 calories
-2 light swiss laughing cow wedges with 5 Ak-Mak crackers--180 calories
-Apple--70 calories

Brianne:
-Greek yogurt. My fav is Fage with the fruit mix in. Peach and blueberry are the bomb.
-Low-fat string cheese and a piece of fruit or carrots and raw green beans
-Brown Rice Cake with natural peanut butter
-Wasa or Ak-Mak crackers with salsa
-Hard-boiled egg

For the last month and a half we have been replacing one meal with Shakeology. Cara usually replaces breakfast or lunch, Brianne will replace any meal. What we have learned to be the most important is NEVER leave home without a healthy option. Throw an apple, granola bar, KIND bar, handful of nuts, something in your bag. You will also see that we ALWAYS have water with us. Other than water, Brianne likes sparkling water and decaf coffee. Cara will drink water, Zevia Sodas, and Vitamin Water ZERO lemonade.

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{When I think of letting go…}

 by Betty

            This might be one of the most important days I will ever have on my journey and tonight, from my bed with ice on my knees and tears in my eyes I write about it to all of you.

(This was written on Thursday. To Betty, my apologies for the delay in getting this amazing Blog Post out to the world. They keep getting better and BETTER!)

There is nothing like looking back to day 1 and reflecting on all the work I have put into saving my life. Seeing change, especially good change in yourself feels like nothing else I have ever known. My dear BLR sis, Meg Gazaway posted a video that was taken of Cara and I on the Friday of our second week at the Biggest Loser Resort back in December 2011. I know it was Friday because the video is of Cardio Disco with trainer John Yohman at the Resort…only the greatest day ever on the Earth….Cardio Disco Fridays at the BLR. The video is short and shows both Cara and I acting like complete fools. It also shows Tara Costa from Biggest Loser Season 7 who was at the Resort with us and who also happens to be my Badass Girl Hero. I watched the video several times thinking about how much fun we had and how much I miss the Resort and friends we made. But more than that, I was blown away by how Cara and I looked. I won’t speak for her, but I could not believe that’s what I looked like. Literally, overwhelming. I watched it a couple more times and cried. I cried because I realized that this is working. All the sweat, sore muscles, spinach and extra lean ground fucking turkey are working. Part of me felt so relieved. I don’t look back on before pictures often because I am still far from being happy with what I see now. I have a long way to go and this journey is far from over, but knowing that I look so different from how I started gave me some validation. Much needed validation.

The other part of me fell apart. I look at the girl I used to be not long ago and I can’t fathom how I allowed myself to get that out of control. What the hell was I thinking? I was never in denial about my weight. I knew I was fat, unhealthy and wearing a really large size. I knew I needed more space than the person across from me in a booth. I knew I was completely addicted to fast food. And I knew I was extremely unhappy. What I didn’t know was how bad it actually was. I can’t believe in all my years of weight gain, especially this last year at my very heaviest weight did no one ever say anything to me about it? This is not me placing any blame on anyone. I take full responsibility for my weight, but 10 months ago I was ridiculous. I can’t even put it into words. I was a burger away from a freakin heart attack. How was I not bullied? How did my family not hire someone for an intervention? How did I keep any friends? How the hell did I allow that to happen to myself?

 I spent most of the day thinking about the video and looking at a side by side picture I created to stare at myself before and myself now. Even writing this now, I am shaking my head completely baffled. I feel like I don’t even know the girl in the before picture. Almost like I didn’t know her then either. Ten months ago I was just alive. Going through the motions. Dealing. Eating. Today, 10 months later, I feel like I am living. Committed. Mindful.

 

I am holding onto a lot of guilt that I must allow myself to release. I haven’t forgiven myself for losing time, eating all my emotions and packing on the weight. I feel guilty for making my family and friends see me unhealthy and unhappy. I haven’t forgiven myself for turning to food as my only coping mechanism in the hardest of times. I feel guilty for all the problems my weight and wallowing have caused. That was not a life. At my heaviest weight, I was just alive. I was not living and I am ashamed.

Seeing the video has really pushed me. I recognize that I have the food and fitness part pretty dialed right now, but none of that will last if I don’t get my mind right. It’s about forgiveness, acceptance, and the ability to have the courage to admit and confirm that I will never go back to that person I was 10 months ago. I will never go back.

I am letting go of that girl, that life, that weight, that guilt. I will never go back.

Update: I am just a few pounds away from a huge weight loss goal and will post it when it happens. I am on day 38 of 60 of my Shakeology Challenge and have never felt better. I can’t recall the last time I was officially in an XL t-shirt, but I am just about there. I feel stronger, cleaner, and happier. This journey has changed my entire life.

Shout outs:

Cara…Do you remember our first day at the BLR? I was terrified. That first damn hike at Malibu Creek? I thought I was going to die. I can’t believe we were so broken. That video is cray. We aren’t those girls anymore. We have been blessed with a life filled love and so many reasons to be thankful. You believed in me from Day 1 at the BLR and I will never be able to truly express how lucky I am to be your sister. You keep me inspired every single day. Going back to that life of the 2 girls in the video…PHAT Mutha Effin’ CHANCE.

I hiked (yes, I said hiked) Mission Peak with my trainer John Hebison. 5.49 miles. Half of it was at a 90 degree incline (slight over exaggeration, slight) and there was a real life tarantula on the path that literally almost caused a full on panic attack. I complained most of the way telling him how much I disliked him and hiking. It was damn hard, but it was way easier than all the hikes were with all my weight on me and I could feel the difference. Johnny, I love you for mere fact that there is no bullshit. You don’t carry me, you don’t baby me and you don’t let me quit. You have come into my life when I needed you most and I hope you never leave. Thank you for believing in me every step of the way, even when I can’t stand you. You’re a game changer.

Vanessa Turner…my new friend who booked 2 weeks at the Biggest Loser Resort after I told her my story. She is there now, week 1 and I can’t stop thinking about her. Vanessa, your courage inspires me. To take your life into your own hands and make a change takes more courage than most people know. I believe in you and can’t wait to hear all about it. Huge hugs to John Y, Tonia, Essara, Nancy, Amanda Fitz, Chile, Cam, Jake, Dr. Love and Pool Volleyball Fridays. Best time of my life.

Nooch…I dedicate this song to you. And to me because I cry just a little when I think of letting go.

Tips:  

Forgive yourself. 

Shake What Yo Momma Gave Ya!

Shakeology Review
by Cara

What is Shakeology? Well after about 20 days on it (Betty has been doing it now just over 30 days) I want to share more info for all of you that might be interested or just want to know what we have added to our routine. Here is some information direct from their website.

Shakeology Connection

I will say this, I was skeptical. I am re-learning how to eat real food and this wants me to replace a meal with a drink. Hmmmm. Not really sure I like that. However, I find myself being more conscious of what I am eating when I am incorporating the shake. Mindfulness is the key to success. So I am giving it a try. If you follow me on Facebook you read that after ONE WEEK, yes, ONE WEEK of following the Shakeology Plan, adding some intensity to my workouts and replacing one meal a day with Shakeology, I broke my 8 week plateau. I dropped 4.8 lbs in my first week of Shakeology. Betty is having even more success, as she is using Shakeology and working out 6-7 days a week. Shakeology changed her game plan and IT IS WORKING!!! She is on the verge of losing 100 lbs. And about 30 of those pounds with Shakeology. 

See the picture. Can you imagine eating all of these fruits and veggies in a day, could you do it in one meal? Shakeology carries all the nutrients, fiber and protein you see here. I know I can't eat all of this in one day! But I get it in one shake. Its true, eat all of this or drink it, you will be regular. But it is also building your immunity and giving you micronutrients you don't usually get. 

Here was my lunch today and yesterday. I like to call it the Peanut Butter Cup. Yes, there are some recipes to make this shake taste like you are cheating. 

My favorite ingredients:

-FLAX or Almond Milk

-Ice

-Banana

-Reduced Fat Peanut Butter

-Fresh or Frozen Strawberries

There are a million options including only using water. To make it a meal replacement you should add some additional ingredients. Alone the powder is only 150 calories. Today I added 1 tablespoon reduced fat PB and Almond Milk which brought me to 280 calories. I also think an important key is to use a blender, I have a new found LOVE for my Magic Bullet. 

Shakeology is also part of the Beachbody Series. This includes Shakeology, Turbo Fire, Insanity, p90x, and Coaches to guide you through your weight loss goals. Betty and I are not "coaches" but we do use John Hebison as our Beachbody coach. You can access his Coach Site with the link above. Or on the Beachbody site it is: http://www.teambeachbody.com/johnhebison

Shout Out:
Beth and Juliet: I sure do miss you 2. I hope this gives you the info you were looking for. I also love that you are following this journey. Thank you for being avid readers. 

Oh. Hello.

Its been a while.

Betty has been on a roll. Meanwhile I am trying to keep up. She has been killing it, I am motivated. It goes something like this...

Betty: posts a picture, sweating and killing it
Me: that Beezey (gets up goes downstairs and turns on Turbo Fire) SWEAT my ASS OFF

So if you have been following me everywhere else other than just here you will see that I have made a few strides. I will say in part thanks to Betty's motivation. I finally ended an 8 week plateau. I have made it to 209 lbs. I have officially lost 70 lbs. 70 lbs. I feel great. I feel like I could stop and just start to maintain, however, I do have some goals that I would still like to meet.

Goal #1: 199 by October 4 (my 31st Birthday and now only 4 weeks away)
Goal #2: Find a new class (spin or other) to do once a week
Goal #3: Run a long distance 10+ miles once a week.
Goal #4: Gather photos from the last 10 months and do a side by side collage.

Over the course of this journey I have shared my goals and I have made sure that I come back to the same goals when I feel like things aren't working. A reminder to everyone of what they are: track my food (1480 calories) on MyFitnessPal, work out 3 one-hour (I have upped this to 4) sessions per week, and wear my Body Media Fit Band to track my calories out.

I started doing Turbo Fire, part of Beach Body, if you have heard of INSANITY or p90X you know what it is. Turbo Fire is all pylometrics and high intensity workouts. I love it for the fact that there are 20 and 25 minute sessions that I can feel comfortable doing even when I am my most tired. I know I can do a 20 minute workout, shower and still be in bed by 10:30. So that is something I have changed up a little.

Lastly, I am struggling a little to figure out what I will do after October 1. My trainer of 8 months, Michael, is moving...to L.A. I am struggling to think about what I want my fitness future to look like, but also because Michael helped me find things and forget things that were holding me back from being where I am today. I was once told by several former Biggest Loser contestants that finding the right trainer is like finding the right relationship. It is something that needs to be just right, for both of you. I am so sad to say that although we are "breaking up", I will never forget the life I found at mile 12 of my very first half marathon. I will forever be thankful for that last mile because of you. CHANGED forever as I made it to that finish line. And a new found LOVE for marathoning. Looking forward to keeping this going. I wish Michael the VERY best. And this will be a true test to my inner athlete, I will take on the challenge.

Happy weekend, everyone.
-Cara

(Unfortunately, I did have some photos to attach from my phone, but my phone took a dive in the tub tonight. Look forward to the collage coming soon!)

p.s. You know that your ENTIRE life has changed when you celebrate your 7 year wedding anniversary hiking 4.5 miles with the man you used to drive thru dinner with 5 out of 7 nights a week. #CHANGE #FOREVER #happyanniversarymylove

{My Why}

 by Betty

T’was an amazing weekend. In fact, my last several weekends have been bomb. There was a time not long ago where my weekends were spent sleeping until 2pm, waking up to eat, watching TV, eating again and going back to sleep. I so don’t even know that person anymore. This past weekend entailed Body By J-Heb Boot Camp, my dear friend Dylan’s birthday party, dinner with BLR alum and bestie, Heather, the end of my quarter in school…with a much needed upcoming quarter off, some good sleep and Target. (Love me some Target.) On my way home from dinner with Heather, I started thinking about My Why.

My Why is best described by one of my Beach Body Shakeology coach’s, Tiffany Gaspie as the reason why you would run into a burning building. Though this journey is about clean eating and exercise, to be successful, ya gotta get ya mind right. It’s all mental. It is important to figure out My Why to stay focused, on track, motivated and if ever off track, reminded of why you started in the first place. My Why isn’t the same as fitting into a dress or looking good for a social function; it is why I choose to live a healthy life. The reason I get up everyday. Why I am so grateful. Why I live.

This concept is complex. I immediately thought, of course, it’s my family and friemily (friends that are family). Nothing means more to me and nothing ever will. Not completely satisfied with this Why, I decided to dig a little deeper reminding myself to make My Why about me in my relationships. Why would I run back into a burning building?

To know me is to know I would do anything for anyone in my life. I am not a saint (close), but I do know unconditional love and selfless service. My relationships have always meant the most to me for as long as I can remember. The quality of my relationships is the reason I get out of bed everyday. I feel profoundly fortunate to have people in my life that know me well and love me still. I am honored to share my life with people who inspire me, teach me, laugh with me, and understand me. My relationships connect me, ground me and make me a better person. I like to think I share my life with some of the greatest people on the planet.

My Why:  My word. I frequently say “You have my word and my word is all I got”. To trust someone completely, takes all of me. To allow someone to trust me, takes all of me. My word is as good as I am and for the last 10 years, I have not been good. I have been a shell…a fake shell. My intentions have been good, but like I have said before, good intentions without action make it all crap. If my word is to be as good as the person I am, then my word has been shit.

To everyone in my life, family and friemly, I give you my word that I will work every day to be the best me for me…and you. And you all know who you are. Nothing means more.

Update: I am on Day 22 of my 60 Day Shakeology Challenge and I have lost 27 pounds in 27 days. Granted this is a huge weight loss, and would not be normal results for everyone, however, I do feel a major difference in my energy level and insides. I replace one meal a day with Shakeology and eat clean the rest of the day. Currently, I am working out 7 days a week with a trainer and on my own. All my workouts are different involving cardio, kick boxing, circuit training, resistance and weight lifting. I have learned more about the person I am in the last 22 days than I have in the last 8 months. I feel strong. Committed. Vulnerable. And hilarious! I have never been more proud of myself.

Shout outs:

Heather: You came into my life at the darkest of times and you have made it all so worth it. Thanks for getting me.

To Johnny and my fellow Body By J-Heb Boot Campers and 60 Day Shakeology Challengers: Just like my 2 weeks at the Biggest Loser Resort, this journey has been made all worth it by the relationships that have developed. I feel unconditionally supported and encouraged and nothing feels better. Thank you for putting up with my swearing, ladder complaints and J-Heb shit talking. You are all such an instrumental part of my journey and I will forever be grateful.

To Dylan…your courage inspires me beyond words. Should I ever wonder if I am doing the right thing for myself, I will think of you.

To me: Now you know My Why. It’s about being the best you for you and for them. Never forget or lose sight of Why you started, Why you continue and Why you will live this fit life until your last breath. You have one life to live and you aren’t getting any younger. The time is now and you are so worth it.

Tips:

Think about your My Why. Why do you do what you do? Figure it out, journal it, and always think about it when darkness falls. It will light your way. 

Committed to my Goals

Week 1 of Committed To My Goals

As mentioned, I am doing a 60 day challenge with Body by JHeb and coach, Tiffany Gaspie. I am eating extremely mindfully clean, replacing one meal with Shakeology and putting in some serious sweaty work. No soda, 100+ ounces of water every day and some major PMA (positive mental attitude) changes.

The group I am doing the challenge with meets in a private Facebook group daily and shares meals plans and workouts. John and Tiffany are awesome and provide tons of feedback and encouragement. I needed another jump start and this has definitely done it. Throughout my journey, I recognize that I need little kicks in the ass from time to time to reset me. This challenge has done just that.

I just finished week 1 and I lost 8 pounds. 8 mutha f*%kin pounds! Boom.

Here’s what I did:

I am eating 1300-1440 calories a day.

Breakfast: usually my Shakeology meal replacement with a piece of fruit.

Snack: Non-fat greek yogurt, carrots or raw green beans.

Lunch: Leftovers from dinner or whole wheat sandwich thin with 1 tbsp natural peanut butter, carrots or another veggie, piece of fruit.

Snack: hard boiled egg, veggies, string cheese or yogurt

Dinner: extra lean ground turkey patty or grilled chicken with a green veggie (usually spinach), or an egg white scramble with bell peppers and onion.

Snack: If do a late workout or miss a snack throughout the day, I may add a snack after dinner.

I use a lot of fresh herbs, onion, garlic and salsa for taste. Food is the biggest focus for me right now as it has been the biggest problem for me in the past. I plan and pack all my food and am never without something to eat. I am trying to create a healthy habitual eating style that doesn’t take a lot of work or thought.

Workouts: Since my last AHA moment blog, my workouts have seriously improved. Accepting the fact that it’s going to suck has really made me push harder. I have caught myself in the past going a little easy on some workouts in fear that I will fatigue to quickly and give up. What a lame way of thinking. Why go easy? Just go all out. Bust it. This past week I worked with both my trainers, Michael and John. I did one hour of some serious kick boxing with John on Tuesday. Treadmill with it off (making the belt go on my own against the resistance), abs and planks on my own Wednesday. Battle ropes, kick boxing, and little bit of everything Thursday with John again to the point of where I wanted to DFO (done fall out). Friday, I saw Michael and his treadmill. For one hour, he had me do some crazy shit…sprints, inclines, holding weights, resistance bands ecter-f*&kin-a. Killer. I wanted to die. Thought I was going to die. But didn’t. Killed it. Burned over 5,000 calories by the end of the day. Saturday, I spent 2 hours in the sand in SoCal, jogging and walking, abs, planks and some Shaun T style back work. I also spent an hour in the ocean on a surf board and boogie board for the first time ever (Thanks Vic). Major workout. Sunday, an hour in the ocean and on the sand.

In my first week of some serious focus, I lost 8 pounds. And the week before, I prepped myself for this 60 day challenge and lost 5 pounds. 14 pounds in 2 weeks and I am feeling renewed. There is a light that burns inside of all of us. Mine is blazing right now.

Today, starts week 2 and I am working out every day and eating clean. I love Shakeology, but Shakeology isn’t the secret. Granted it provides me with tons of micronutrients that I would normally not get all in one day and therefore, tons TONS of healthy energy, but the secret to this is no secret. It’s good, clean, fresh, portion controlled food and lots of sweat.

So what is different now? This journey makes several turns and sometimes U-turns. It’s all part of it. The important thing to do is to never give up. Bad day? Get right back on. Never stop.

Shout outs:

John (aka Body by JHeb, aka Game Changer), you have invested your time, sweat and energy into me and I am so grateful. I know this is your job and even though you do love your job and are very good at it, it’s so much more than that. You are changing lives. Saving lives. We connected from the jump and I adore you. Thank you for your patience, daily dose of encouragement and friendship. I love you, boo. Let’s do something awesome.

Michael…I’m baaaaaaack and obviously, so are you…with a vengeance. That treadmill workout was more than I ever though I could do, but you have believed in me from day 1 and I’ve never felt stronger. I love you more than being done with that workout.

To my Committed to My Goals team and Tiffany: Thank you for being honest and lovely. I feel inspired and pushed by all of you. We may all be at different places on our journey, but it’s all the same. Work is work and you all put it in. Boot camp beasts for life.

Tips:

If you find yourself off track, realign your goals, your perspective and always maintain a positive mental attitude. Surround yourself with people that guide you, teach you and love you. You may miss a TV show or two or time doing other things, but nothing is more important than the choices you’re making right now.

Accept this fit life. It’s the bomb dot com.

Light ya fire.

“You have to fight through some bad days to earn the best days of your life”