Calisthenics: My Quest For Functional Strength

This year I have vowed to give up my membership to the gym. More for the reason that I would like one less bill per month, but also because I would like to learn to use my body and my surroundings to create a workout.

Me, holding a handstand with good alignment!

My Fastest Mile Ever! 10:13 Pace

You may not know this about me, but my husband and I enjoy thinking about "survival". So, in my adventure of gym-less fitness, I thought to myself: "Wouldn't this be a wonderful way to train my body for survival?" I mean, how could I be expected to make it on my own in the wild if I can't run a few miles at a good pace, or pull myself up a tree, or hike with a weighted backpack for many miles?!  So, here starts my quest for what I call "functional strength".

I made a list of the things that I would like to work on. They include:
Push-ups, Pull-ups, Rope Climbing, One-Leg Squats (Pistol Squats), Rock Wall Climbing, Hurdles, 10 Minute Mile for an extended distance (maybe 13 miles?), Heavy Carries, Balances, Long hang times (actively hanging from a bar for an extended period of time), High Jumps... and the list could go on and on!

Now, this is a hefty list of skills that I would like to achieve. So, I will take it slowly. I have been working on this already for a few months and have already made some progress! (See attached photos, where I accomplished a nice formed handstand that exercises my balancing skills and stabilizer muscles. & the screenshot of my last mile, where I achieved my fastest pace ever! The running accomplishment just tickled me pink.)

Second Month Update: Keto Low Carb Love

So much has happened since I last posted, I figured that I owed you all an update! I have officially been adhering to a low-carb Keto lifestyle for two months now. Woah, how time flies! & I have been having fun :)

This diet may not be for everyone, but I sure think it's working for me! I have lost a total of 7 pounds in 7 weeks, and that is advanced weight loss for me. I use my Garmin scale to measure body fat. Currently, the scale tells me I have lost a total of 1% body fat, but I plan to get a Dexa scan in May to check the accuracy of my results. I have also lost an inch off of my waist. That was from some hard hard work!

Ketogains is the best group I have found on Facebook. Between Ketogains and Pinterest, I can follow this way of eating fairly easily. I have found that this program has benefited me in multiple ways...

1) Losing body fat after a year-long weight loss plateau
2) Increased energy for daily performance
3) Mental clarity and focus
4) Chronic constipation relieved

That last one is one of the most important! I've been searching for a cure to my constipation for years.

Anyways. I just wanted to sing the praises of Keto because I feel relieved. I feel like I found what I've been searching for. If you are part of the low-carb for life crew, share your experiences!

(These results are due to following the suggested macro counts from the Ketogains calculator, counting all of my calories consumed with MyFitnessPal, working out 3-5x week, and pure dedication. Anything you want hard enough, you will work for. Results do not come easily. They must be earned!)

Keto-Aid : An Electrolyte Drink For Keto Dieters

Have you ever heard of the Keto-flu? Well, I have. I had read and read about it before starting a Ketogenic Diet. For those who don't know what it is, here is a good definition:

Keto-flu: A flu-like feeling that some experience when adapting to the ketogenic process, can be a combination of symptoms. Headaches, nausea, brain fog, fatigue, muscle cramping.

A lot of things happen in your body simultaneously when changing from using glucose for energy to using fat. To avoid some of the negative side effects it is recommended that you supplement your nutrition plan with an electrolyte formula. I had read this, article after article. And somehow I STILL DIDN'T GET IT. It's like when people hear you, but don't comprehend what you're saying... until it's too late!

A few days into my diet change, and several workouts later, my muscles were burning! Like the day after a good workout. Just sore. Realllly sore and almost cramping. They didn't get better, they were getting worse. I didn't understand!

And then it clicked. I needed Electrolytes. They are essential to your body for it to function correctly. Also, they help you not feel like pure death while adjusting. After downing about 24oz of this in 30 minutes, my legs felt miraculously better! I continued drinking throughout the day and within 24 hours my calf cramps had vanished. See you later, Keto-flu.

So was born Keto-Aid!!! I am currently taking a pill form of Magnesium, which is one of the crucial supplements for Low-Carb High-Fat consumers. There are recipes that incorporate Magnesium into the drink mixture. This recipe will only provide you with Potassium and Sodium. I drink this daily to consume my recommended supplement intake.

Keto-Aid

Prep Time: 10 min
Servings: 2-3

Ingredients:
3 cups of Water
1 Drink Additive (I use Mio)
1 Tbs Stevia (or other approved sweetener)
1/4 tsp Salt-Lite (or more, for taste)
1 slice of Lemon

Directions:
1. Fill jar with water
2. Add your desired amount of flavor additive (I use about 3-4 squirts of Mio)
3. Add your Stevia
4. Squeeze your lemon slice into the container
5. Slowly add the Salt-Lite to your drink mixture. I taste-test as I go, to make sure I don't add too much!
6. Shake or stir until well combined. You may have a few pieces of lemon pulp, but that'll be okay!

Notes: I enjoy using Salt-Lite because it offers you both sodium and potassium. Two birds, one drink. Feel free to adjust the amount of salt used. Everyone's taste buds are different - I personally enjoy adding a larger amount! Have fun with recipes and adjust them to your liking. That's when the fun really starts :) I hope you enjoy this drink. Thank you.

Per 8 oz: 97g Sodium, 117g Potassium (if you use 1/4 tsp per 3 cups of Water, adjust accordingly)

( It's Working! ) I'm Loving The Keto-Life

Ketogenic Diet & Body Fat Percentages

Alright, guys! I'm 100% on board. After only 1 week of this new way of eating I have lost 3.2lbs and 0.8% body fat. I know what you're saying... "Woah slow your horses there cowgirl, that's not a lot." Well, for me it is. I have battled with seeing the same numbers on my scale for a year. So, to see them immediately start to move in encouraging for me. Below is a graph from my Garmin Connect home page, that connects to my Garmin Smart Scale. It measures my weight, body fat, BMI, and multiple other useful metrics.

Ketogenic Body Fat Percentage Tracking

Before I started this Ketogenic diet I was not on a high-carb high-fat Standard American Diet. I've always watched what I ate and kept a close rein on my calories. Therefore, the transition for my body was not as difficult. Some people go through some severe side-effects but I was lucky enough not to! 

My goal for the future: I would like to lose body fat while maintaining my muscle mass. Once I get down to a comfortable body fat percentage, I will focus primarily on building muscle. I have tried once within the last year to build muscle. I stuck to the previous program for 5 weeks. That program required me to be in the gym up to 3 hours almost every day. It was not sustainable. And for that much time, I wasn't seeing the results I wanted. This time I will stick to these guidelines: My weight routine will be done outside of a gym, either at home or at my local park. I will only spend up to 1 hr per weight session. 

I will have a booty like Beyonce. Just give me some, and some fat to eat :) 

The Good & Bad of Consistency

Keto & Running: My solution to a year-long plateau.

Summary: last posted workout was nice, I have been at a year-long weight loss plateau. I am trying a new way of eating. I am going to start running. Going to be positive that I will see results with this new routine!

Woah! Okay, I took too long to post again. That is the bad type of consistency. But, I feel assured that my (non-existent) readers will forgive me as I get used to this new routine.

Last time we spoke I was aiming to follow an at-home workout guide that was 1 week long. You could also put it on repeat and get multiple uses out of it. My review: I enjoyed it. It did get my heart rate up and really didn't take long at all. Most days it took somewhere between 17-20 minutes. That's not too bad considering 0 minutes would be better.

So for the last year, my weight has held steady. That sounds good, right? It is since I didn't' gain weight. But, it's not so good when your real goal is to LOSE weight. That's the worst kind of consistency. I had met my plateau. I have counted my calories and I have not. I have worked out 2 hours a day and I have not worked out. Nothing seems to get me through to that next level of fitness.

Experiment #1000: Keto & Running. After much research and talking with my husband (he's a fitness fanatic) I have decided to follow this way of eating. I'm highly intrigued and 2 days in. I know that running does really well for my body. The one time I was at my lowest weight I was running 3 miles a day.

Okay. So here it goes! I have to give it a few months before I say it doesn't work (here is where consistency is key!).

Push-ups, Protein, & Positivity!

Alright, I don't know about you... but Monday's are the best day to put forth your good intentions for the week and vow to get sh*t done! I find that it helps to set small short-term goals. Instead of saying that you'll commit to something for 3 months, try 3 days. So, here is this week's game plan. Short and simple.

Number 1: I will follow this 1-week at-home exercise guide. I like it because it requires no equipment, you can do it in the comfort of your own home, you can watch TV or a movie while you complete each day's task, and it's not time-consuming. 

Number 2: I will eat at (or below) my prescribed calorie goal, filling my meals with healthy fruits, vegetables, and proteins. One of my favorite websites to determine your personal calorie needs is this one. BUT! This website is not a substitute for visiting a dietitian. 

Number 3: I will complete all three circles on my apple activity tracker, daily. 

I also have a big day this week. I have an interview! So... wish me luck. But I'd prefer to not break a leg. (Insert awkward laughter here, ha ha)

I'm excited to use this as a mutual platform of motivation. If you feel so inclined, follow this 7-day program with me. It's short. IT'S ONLY 7 DAYS! We can all do anyyything for onlyyy 7 days. That's what I'm telling myself anyways! 

So, you may think this is another "New Year's Resolution" post, to eat healthy and workout more. It's not. I've always tried to do these things. I am most likely transitioning to a night shift schedule and would like to make sure my body is in its tip-top shape to handle this new challenge. Find your reasons before you start. It'll make a big difference in your progress. 

Good luck in this new week ahead. Face it with bravery and onward march! 

* As a small disclaimer. I will not be posting any actual numbers on this blog. This includes my weight & calorie goals, etc. Before following any calorie goal, meal plan, or exercise regimen please consult with your physician or be aware of your personal limits and restrictions. 

Hi, It's Nice To Meet You.

Hi. My name is Brittany. I wanted to start this blog so that I could share with you all of the happenings of my life. You may find that you relate to some of it, hopefully... because that's the point!

I'm a 25 year old workin' woman, with three dogs and a husband. I live in rural Tennessee and have just earned my certification as a CNA (Certified Nursing Assistant). I choose to follow a gluten free diet, and I'm always making changes to my nutrition/exercise regimen.

If you have any questions, comments, or suggestions - please feel free to comment on a post. I'll be looking forward to your feedback. Have a cheery day!