School, Studies, and Pumping Iron (09/11-09/18)

Aloha! 

Things are finally less crazy now, so I can sit down and tell you guys about what's been happening lately. 

School: I’ve been attending all my classes, paying attention in class, and being a keener by doing some assignments early and trying to read assigned readings before we cover the material in lecture. I’m still struggling a bit with the studying part, as I just can’t not watch some sort of tv show once in a while. It just makes some subjects in particular less boring :P 

Gym: The gym has been my second home the last couple weeks, and it has done me nothing but good and gains. I go with a group of my girlfriends, and though we don’t usually do the exercises together, it’s good to have someone to talk to and share laughter with every once in a while. I enjoy their company, but at the same time I am okay with going by myself too :) 

Finally starting to see the triceps starting to build up and bulge up! So excited to see this, because I remember when I first started, my boyfriend’s bi’s and tri’s got huge and mine were like, not huge at all, haha. I can also feel the back of my legs getting stronger day by day too - I try to fit in a few sets each of leg press and leg curls every time I go, slowly up-ing the weight every so often. Barbell squats have done my butt some good too! It’s all about lifting heavier, challenging your limit, and building those gains!! 

Life: Since school started, I did experience a few binging episodes - at least, I would consider them binges. As much as I’d like to say it was due to me not having control over it, I have to say it may have been related to my emotions as well. Now, instead of letting it all go, I try to tell myself that if I ate xxx food, I’d probably end up feeling so tired and not feeling so great, and how it could impede my progress. Then, I’d try to figure out what I could have instead that would be better and still fill me up - ex protein bar and a carton of milk. 

I noticed that I tend to deviate and struggle more off my diet plan closer to the evenings. I’m not too sure why that is, but it just seems like my food doesn’t satisfy me enough. I try hard to not go off my macro’s, but more than I’d like it ends up going off. Studying late into the night does play a part in that, since late night studying results in my wanting to snack. I’ll have to look into that and try to prevent it from happening. 

Self image: I’m starting to embrace more of the “love yourself before you love others”. I am starting to REALLY learn the importance of it - if I don’t love myself for who I am, then who will? I guess the added fact that I’m doing more good for my body, and as a result it’s producing more and better results that I like seeing. This definitely ties in. 

I try to focus on the things I'm doing today, and how it will benefit me in the long run. I've always thought that I've worked hard and deserve a treat, but it can't be like that every other day. That's probably the reason why I am here today (which I am still proud of), but not so many steps ahead. But I can't dwell on what's happened in the past, I just have to clean up my act, get it together and start fresh and move on forward. 

So, with that said, I have initiated a new challenge for myself, and that is: to eat as CLEAN as I POSSIBILIY CAN, work hard, and lift heavy. I’m not going to pull out a list of all the clean foods I am only allowed to eat, but I am going to incorporate more of those foods into my diet. By doing that, I’m hope to eliminate or rearrange the different foods in my diet. It’s a matter of balance and trying new things out. And of course, I will be working hard and being determined to go to the gym roughly 4 days a week (that’s what I’m aiming for). Of course, there will be weeks where I can’t go that many days, say midterm week, but you can’t stop me from trying :D 

For the readers who are students: I feel you! Things are slowly catching up! Don’t give up, and study hard! 

Cheers everyone! 

xoxo 

(An old pic of me from 2 summers ago - so you can see my flabby arms!!! ) 

I Feel Fat Today + Weekly Update

Today was intended to be a leg and glute day, but I ended up doing a few others things as well. 

Today’s Workout

Back butterflies - 10lbs - 2 sets 

Bentover barbell rows - 30 lbs - 2 sets 

Seated cable rows - 30 lbs - 2 sets 

Donkey kicks - 15 reps - 2 sets 

Leg extension - 35 lbs - 3 sets 

Lying leg curls - 35 lbs - 3 sets 

Weighted calf raises - 30 lbs - 2 sets 

Barbell squats - 30 lbs - 4 sets 

Straight legged deadlifts - 30 lbs - 2 sets 

The reason behind the title of this blog is that I honestly felt that way :\ Of course it’s not great, but I can’t help it when there are days that my hormones aren’t co-operating and make me feel not the greatest. None the less, I went to the gym and did what I wanted to do. Minus the interrupted phone call from my grandfather, things went decently well today. 

We have stepped into the second week (first full week) of class for this semester, and I just wanted to do a quick update on how things have been going or have changed :) 

• I haven’t gone back to my usual gym to workout as there is a perfectly fine (but super busy) facility here on campus that I already pay for as part of my tuition. Although it’s crowded, sometimes the crowd fades and you manage to squeeze in full sets on the lat pulldown machine without having to share it. 
• Something I want to point out: gym sessions use to be warm up, some cardio, bicep curls, and then cool down and I’m done. I have to say that gym sessions are so much more fun now, now that I get to do so many other things and constantly keep challenging myself. Don’t be afraid to lift weight, ladies. It will only do you good if you listen to your body and use correct postures. 

• Watching my diet more closely. I suffered from a few binging cycles recently. This is something I have to admit and would like to share with my readers. Over the past weekend, I felt like I hit a low and had no control over my eating. This could have been influenced by mother nature’s call, but none the less, I do recall eating McDonalds and a whole Ristorante pizza in the same day. I also tried a vega after performance shake today for the first time! It tasted alright, but not being used to protein shakes, I have to say it tasted kinda "chalky". I had a few sips left that I couldn't finish. 

• I’m not going to say that “i regret it” or overly obsess over it, because it’s in the past now. I’m going to the gym on a fairly regular basis now, and I’m enjoying my workouts and eating better to work towards my goals. 

• For those of you who have been following, you may recall that I have recently changed my macro intakes. It’s been working alright so far, although I find it difficult to keep my carb intake within range, meaning I’m usually going over. I’m hesitant to up the carbs because I can’t figure out if my body actually NEEDS more carbs, or if I am just unable to fully control my cravings and my diet. 
• My studies: definitely have to say I am being a keener and hitting the books early and hard this year (like wise with my gym sessions and weight lifting). Doing assignments ahead of time, reading the textbooks BEFORE class, and just trying to stay on top of the game. It feels good to know that I have control over my time now. 

With that being said, I am going to go study my class notes now :P 

Also snagged some freebies on campus today: free student agendas and free razors outside of the change rooms at the gym! Wooh!

Cheers! xoxo

Back to School Thoughts on Food

Walking through the food vender areas and designated eating on campus made me REALLY realize how my food choices and have changed since I last stepped foot on this place nearly 4 months ago. 

Looking now, at things I ate last year gives me an unsettling feeling in my stomach that makes me not want to eat there again. If not ever, at least not as often. Some things I still miss every once in a while like the lattes and cookies at Cookies by George, or the delicious and not that greasy Gyros at Feta Olives. But some are just so gross, now that I look at them. I don’t know how I ate there before. 

Another example: Edo. Growing up, there’s always been an Edo just around the corner. At the malls during junior high and high school, and now a couple of them scattered around campus. When I ate there the last couple years, I was very picky with my food. Half sauce, less rice extra veggies, exc. It’s what I like to call “the healthier option”. But now that I look back at what I ate, despite me doing my best to get the healthier options at the not so healthy food vendors, I can’t grasp the idea of willingly and joyfully eating at places like Edo again simply because the food isn’t as wholesome and balanced as I have learned to eat - to fuel and nourish my body with. 

I’m not saying I’m going to boycott places like Edo or all the other non-healthy vendors, but it’s just my way of letting my readers know the reflection I have had on my past food choices today. I can guarentee you that in a couple months, I am bound to stop at Edo or one of the other places I have longed visit. And that’s okay. Sure it’s not the “wholesome and balanced” food I SHOULD be eating, but we all have to be lenient with things from time to time. 

For those of you who are also in school/college, you would know what I’m talking about. A wholesome, home cooked meal beats stuff like Edo, Subway, or Mama’s Donair any day (at least, I hope so). I intend to make an entry with good tasting, nutritious, easy to make lunches that students can make and take with them to school. 

Thanks for taking time from reading those boring ol’ textbooks and reading my blog! 

Cheers 

xoxo  

P.S. I love sugar-free vanilla lattes <3

A New School Year Calls for Changes

There's a couple things I want to address

 1⃣I've been really slacking lately, and I feel like I'm really disappointing myself and my trainer @strongbystan . His workouts are great, but since I'm being lazy and not pushing myself, I'm not getting any of the results I'd like to see. And uping my caloric intake and being lazy are no good combos. I look forward to continuing working with Stan when school starts, but I need to take control on my eating. I've tweaked my macros from what's been planned for me, hoping that it will work better for me. I'm still aiming to build that lean muscle while trying to lose "weight" and burn that fat off of me.

 2⃣The taking control over my eating part. Get back to meal planning. Get back to smart grocery shopping. Ever since I got back from my trip I've been binging on cookies and chocolate - not good. I'll prepare my own meals and carry it to school - even though I know it will be heavy as FUCK. 

3⃣Nutrition, health, and fitness all come with a price. The price of groceries, the price of sacrafice of your time to cook and sweat, and the energy it takes to carry your what will look like your whole fridge to school 

4⃣I don't normally share with everyone my numerical values for my eating and macros, with the exception with the weights I can lift. But I took a screen cap of my newly changed goals, and I would like to share it with my readers. 

5⃣With school starting, I will have to assume I will be pretty busy with school work and studying - why wouldn't I be!? That's all I have to do! :'( With that said, I won't have as much spare time to read any health, food, or fitness books like I did over the summer, so don't have high expectations for any big reviews :( 

And with these numbers that I've played around with, they will constantly be changing. How often? I'm not sure. By how much? I don't know either. All I know is, if this works, I will show progress, and with that my numbers will have to be tweaked. If it doesn't work, well then, it needs to be tweaked with again. It's a constant trial process :) Wish me luck 

Cheers xoxo 

The Whole30 Review (Part 2 - The Hormonal Stuff)

Here is part 2 of the Whole30 review for those readers who have been paying close attention to it. For part 1, click here. This next part of the review focuses on more of a few of the important hormones of your body, as well as your digestive system. 

Since these posts are so information dense, I'm considering only going up to chapter 8ish. The reason behind this is because much of the rest of the book talks about HOW you should eat and WHAT you should eat and WHY you shouldn't eat certain things. I will briefly talk about these topics, but I wouldn't go in depth into it. It's not what I would represent, but if you are interested, do buy the book to read it's entirety. 

Chapter 5: Healthy Hormones, Healthy You 

• Hormones are chemical messengers that are usually transported in your bloodstream. They respond to external factors that tip the scale out of balance. 
• When you eat and digest food, food triggers multiple hormonal responses in the body. Hormonal responses control the use, storage, and availability of nutrients. 
• Hormone feedback loops influence the body as one big system. No specific one is good or bad, but when out of balance they can do harm to our body. 

Insulin

• Secreted by beta cells of the pancreas in response to ingestion of energy, most notably from carbohydrate 
• Facilitates the moving of macronutrients from bloodstream into the cells for immediate or future use 
• Coordinates the metabolic shift from predominantly burning one fuel source (carbs) to the other (fat). 
• Chronically elevated insulin levels are correlated with leptin resistance, and indirectly related to elevated cortisol levels. 
• Insulin “unlocks” a one-way door into cells to store nutrients, such as glucose. 
• Rise in blood sugar is sensed by beta cells, which then secrete insulin; this signals to pull glucose out of the bloodstream and move it into storage, bringing it back to homeostasis level. 
• Chronically elevated blood glucose levels are highly damaging to the body systems. 
• Primary place to store glucose in the the liver and muscle in the form of glycogen. In the liver, glycogen can be converted back to glucose and released into the bloodstream when needed. Glycogen in the muscle cell remains there to fuel the muscle cells. 

• Hormonal troubles start with “overcarbsumption”; chronic overconsumption of supernormally stimulating, nutrient-poor, carbohydrate-rich foods. 
• Constant excess supply of carbohydrate tilts metabolic preference for fuel - precedence for sugar over fat as a source of energy 
• Less fat burned for fuel results in higher level of body fat accumulation. 
• When the liver and muscle cells can hold no more glucose, the liver converts the extra glucose into palmitic acid, a type of saturated fat that can form triglycerides. 
• Both of those processes combined leads to increased body fat, and this pile up of excess sugar and triglycerides pushes another hormone, leptin, out of balance. 

Leptin

• An energy balance hormone, secreted primarily by fat cells, and is released in proportion to the amount of fat stored. 
• Often referred to as a ‘satiety hormone’ because higher leptin levels help to keep us full and satisfied. 
• Overconsumption of supernormally stimulating nutrient poor foods promotes leptin resistance and an increase in fat store, building an even greater insulin resistance. 
• Fat cells secrete leptin to communicate with the brain whether you are too fat, too lean, or just right. 
• very little body fat = leptin levels are low; brain tells you to eat more, move less, causing more damage to your metabolism, causing you to gain more fat. 
• Excess glucose and triglycerides in bloodstream impairs your brain’s ability to “hear” leptin’s message, causing leptin resistance. 
• Leptin resistance means you are gaining fat 
• Leptin’s message is hard to overcome (hard to fight the cravings) because your brain responds strongly to leptin’s primal signals. 
• Skinny fat: likely to be leptin resistant, enough accumulation of visceral fat (fat stored in and around your organs) to cause hormonal dysfunction (such as imbalance of thyroid and reproductive hormones). 

• When your body is metabolically reliant on sugar for energy, you continue to pour glucose into your blood stream. 
• To protect themselves, your cells become insulin resistant; they lose their sensitivity to insulin’s message to store nutrients, causing the blood sugar level to remain high. 
• This induces the pancreas to produce even MORE insulin, until the message is strong enough to FORCE glucose and nutrients into the already-full cells. 
• Ultimately causing oxidative stress and elevated fat levels in the blood 
• Oxidative stress means the production of reactive oxygen species by the cells, also known as free radicals. An accumulation of free radicals can lead to systemic inflammation. 
• The constant stress on the pancreas to produce more insulin leads to beta cells to disintegrate, losing the ability to produce insulin. If this vicious cycle continues, it can progress to Type 2 diabetes. 

Glucagon

• secreted from alpha cells in the pancreas in response to demand for energy, allows you to access stored energy; 
• glucagon tells body to break down stored fat and convert stored liver glycogen into glucose, ONLY when there’s not a lot of circulating insulin. 
• chronic stress, protein intake, and low blood sugar levels stimulate glucagon release. 
• glucagon function inhibited by elevated insulin and free fatty acids in the blood. 
• Takeaway: Glucagon can’t help us stabilize blood sugar and access fat stores for energy if insulin levels are chronically elevated (only burning carbs for energy, fat stores accumulate). 

Cortisol

• the stress hormone secreted from adrenal glands to help body recover from acute flight-or-fight stress response 
• secreted in response to low blood sugar, physical or psychological stress, intense prolonged exercise, and sleep deprivation. 
• the release helps raise blood sugar, stimulating glycogen breakdown. 
• chronically elevated levels promotes insulin resistance (inhibits glucose uptake) and a raise in leptin levels. 

• Cortisol levels are normal to be higher in the morning; artificial light after dark (Tv, computer) tells your body it’s still day time, upsetting normal hormonal responses. 
• Cortisol promotes glucagon, breaking down stored energy as liver glycogen 
• *When you’re stressed all the time, your body releases cortisol constantly; chronically elevated cortisol levels sends a variety of messages via different hormonal pathways, designed to preserve body fat. 
• erodes your muscle mass, leaving more fat and less muscle 
• Elevated cortisol contributes to weight gain, and induced stress overeating; mostly supernormally stimulating, nutrient-poor, carbohydrate-dense foods. 
• Elevated cortisol levels also messes with thyroid function. 
• *you cannot out-exercise poor food choices and the resulting hormonal disruption. 

Chapter 6: The Guys of the Matter 

• Purpose of the digestive tract/gut is to absorb nutrients from food, and also a prominent part of the immune system. 
• When food enters the stomach, nothing happens to the carbohydrate and fats in the stomach, but protein starts to break down due to the acidic environment and digestive enzymes present. 
• Stomach acts as a sensor for satiety. 
• Carbohydrates broken down to individual sugars; small protein molecules broken down to amino acids; fats broken down to glycerol and fatty acids. 
• Your liver functions as a critical metabolic regulator and filtration system. It also produces bile, that is stored in the gallbladder, to help digest fats. 
• The small intestine effectively absorbs nutrients. 
• *Keeping the right stuff in and the wrong stuff out is critical to a healthy gut. The lining of your gut is the physical barrier between your insides and the outside world. 

• Balanced gut bacteria, the right kinds in right amounts, help to promote balanced immune functions, leading to a more relaxed, finely-tuned immune system. 
• When the intestinal lining is compromised (by eating the wrong kind of foods), your increase gut permeability, digestive distress, and systemic inflammation.  
• Increased gut permeability is linked to intestinal inflammatory conditions, provoking systemic inflammation.