Whole 30 – Week 4 – Two More Days

Whole 30 – 2 MORE DAYS…
Menu for week 3:

Monday:
Southwestern Chicken Vegetable Soup
Surf and Turf Grilled shrimp and steak, asparagus, butternut squash cubes

Tuesday:
Sesame tuna salad with avocado, pineapple and Thai vinaigrette
Beef pot roast with mashed cauliflower and sautéed kale

Wednesday:
Portobello pizza with turkey meatballs
Beef spaghetti squash bake

Thursday:
Turkey boat zucchini boats
Cabbage rolled enchiladas with queso and green beans

Friday:
Beef and butternut chili
Salmon fajita wraps

 

We are at the finish line people. 30 days complete in 2 days. I can’t wait to hear results and share with you our struggles, focus areas, thoughts, and journey.

Me: Week 4 was good. Real good. I feel like I am coasting now. I have so much to say about a detox. Your body truly does not cleanse for at least 3 weeks. I will say it takes a solid 3 weeks to get right. Your emotions are crazy, your hunger is still in the form of nonsense eating, habit, and learning what you can and can not tolerate. Everyone should complete at least one. You have never felt so good about yourself. The wine craving that I have been so affixed to…has past. It took a while. Don’t get me wrong, I will enjoy a glass Thursday night, Ladies Night with my girls at The Levee. Sip and Savor is my moto with that.
Phyllis: 2 more days left and feeling great! My menopausal symptoms are barely noticeable. I feel very clean and healthy. I’m very excited to weigh on Wednesday morning and I’m going to have my cholesterol checked to compare with my January results! I will definitely keep on the whole 30/paleo path in the weeks and hopefully months to come!

Darcy: Wowsa! We are close to the end. This has been a very challenging whole30 for me but also a really good one. Honestly it feels so good knowing you have the ability to call the shots – and your body/hunger/cravings don’t always have to win. Taking care of your body is your choice! It can be done but requires discipline and good choices time after time. This week I had more energy that I had been having and get better overall. Excited to weigh and measure again and see how my body responded.
Linda: So, we are down to the last couple days, still feeling good. I’m curious to find out everyone’s results. One thing I would like to do is to keep going and make even more progress, keep eating clean, and keep these results going! I’ve enjoyed not having to cook much so now I’ll have to make an effort to cook more and make sure I stay away from junk!

Pam: This whole week has been pretty leveled out in many ways. I do not find myself hungry until it is meal time, and often after that before I realize that I need to eat. Snacking is almost gone completely, other than some this weekend, but only because of an event I attended where everyone was eating candy & chips – I brought a couple Lara Bars and mixed nuts.  My energy level has been good, and only dealt with a craving one time that sticks out in my mind. However, on the subject of cravings, I have spent quite a bit of time this week thinking about what happens on Wednesday when this challenge is over. I have much to think about…..WOW, 2 more days!!

Mark: Week 4 done. Ready for a drink.

Whole 30 – Week 3

Week 3 Whole 30:

Our Menu…

Monday:

Teriyaki pork tenderloin, cabbage, and green beans

Turkey lettuce wraps (I added avocado and tomato)

Tuesday:

Buffalo chicken spaghetti squash casserole

Tuna pad Thai

Wednesday:

Chicken salad with W30 Vinaigrette

Shrimp patty over Ratatouille

Thursday:

Pork chop with green beans and squash/zucchini

Pulled pork, cubed sweet potato, coleslaw

Friday:

Beef Shepard’s Pie (I could have eaten another helping)

Beef and broccoli

Mitzi:

Week 3 – Almost Done…  Where am I?  This is definitely a different W30 than in the past.  As of food, I am past snacking.  I pretty much stick with 3 meals a day, except for breakfast.  Breakfast is odd for me because I go to work so early.  A half of a Lara bar and a cup of coffee fuels me at 4:00am.  I run at 6:30 every morning, take a quick gym shower and then eat again.  It usually consists of eggs and sausage or apple and almond butter.  The wine… well…  It’s better!  I will be honest and say that I have never done a W30 where I looked forward to finishing to have a glass.  This time, as of today, that is still the case.  About Wednesday hit and this incredible urge of a chocolate chip cookie punched me in the face.  I truly attribute that to “that time of the month”.  With saying that, I will also add that I did not have back pain this month or PMS of any kind.  INCREDIBLE.  Usually, you can bet I feel like I’m in kidney failure my back hurts so bad.  Fatigue continues to hit me around 7:30 every evening.  This may be the cause I have given up my 2pm cup of coffee.  Who knows!

Heading in to week 4, I am very positive and ready to continue feeling great.

 

Linda:

Feeling pretty good, a little tired by end of week but overall good. Down to single digits, staying strong!

Linda, and she is killing her workouts…  and I have not been cursed out yet…

Darcy:

Week three of whole30 – it’s been pretty good for the most part. One thing Mitzi has asked from us for this 30-day study is to be honest. So here I go with some honesty. I think my stomach is tired of all these veggies! 🤦🏼‍♀️ I didn’t know it was possible to be so gassy! My stomach has been in somewhat distress on and off for about 10 days. Honestly, I think part of it has been the variety of veggies that I normally don’t eat – for instance I don’t normally eat butternut squash (never), broccoli, cabbage, squash, zucchini, and peppers. I really can’t say I don’t enjoy them, but my stomach is saying wait – what’s going on – too much new!!  Other than that, I’m trucking along good. I’ve enjoyed the group so much and the accountability.

Darcy, she too is killing her workouts…  I have smelt a woof of something here and there, is it her or me not sure!

Pam:

Mon and Tues, I was just feeling as I had since the Fri before — energized, rested, you know with what Whole 30 refers to as “Tiger Blood”.  But Wed, whoa!!!  I had a hard workout that morning and then it was like I crashed.  No energy, foul, and very confused as to why I was not continuing my feel-good path.  Thursday & Friday were better, but by Friday afternoon, I was totally spent.  However, Saturday was awesome!  Slept so well on Friday and awoke ready for the day.  Was busy all day & felt great!!  Slept well again on Sat night and Sunday feels good!!  Week 4 — now this will be a challenge…all of the family has finally gone home, but I am going to be out of town Thurs – Sun.  Eeeek!  But it is the last week, so I have that incentive to keep me strong 🙂

Pam, Strong as strong can be…  I’m super proud of this gal.

Mark:

Still fighting neck stiffness and headaches which seemed to have come on with this program.  I have not particularly noticed any energy change, and not sure what is up with that.  Sleep has been restless. and I still find myself having to pee during the night.  My proud time of the week was being out of town Thursday night.  All the buddies having drinks with dinner and then sitting around catching up & drinking that evening, yet I managed to refrain!!  However, let me tell you it is no fun when everyone else is drinking and you have to listen to them!  And, of course, I became the designated driver….  But, I was strong and maintained my plan.  Week 4…I hope you bring me better.

Mark, I wish I saw you more often.  You truly make these reads pleasurable for me.

Phyllis:

feeling really good overall. I figured out that I had to add roasted sweet potatoes to my meal the night before I planned to run and workout. That helped tremendously! We had a big family gathering today with a lot non-whole 30 food but held strong!  At this moment, I have cheesecake, blueberry cake, chocolate cake, and banana bread sitting on my counter.   Looking forward to week 4.

Phyllis… the cake issue, very proud of that.  I would have taken out my 409 and sprayed the hell out of them.

Kate:

Here ya go! Short and sweet

I fell off the wagon this week as I went on a long weekend trip to the beach with my friends. I regret nothing since I had this trip planned for months before I decided to do the w30. I tried to eat as clean as possible but there were Bundt cakes that were amazing! Anyways, lots of wine, booze, laughter and delicious food. Memories were made, and good times were had! I’m not the best at keeping to the rules so I kinda figure this is a part of it. I’m really glad that this is almost over!

Kate, I couldn’t have said it better myself.  I love this, and I love you.  Honestly, we all would have done the same.  Some things are just worth the laughter, tears and memories of a “Beaches Trip.”

So here you have it…  Real life in week 3!

We are day 22.  This has been a great experience so far.  I want to talk about food, portions, no snacking, exercise, accountability, and so much more.  It’s coming.

Stay Strong and Stay Tuned…

Mitzi

 

 

Whole 30- Week 2

Whole 30 – Week 2

In the books…

Our menu for the week

Monday:

Mixed green salad with Chicken salad and balsamic vinaigrette

Beef taco cauliflower bowl with plantain chips, guac, and salsa

Tuesday:

Turkey burger, roasted potatoes, squash and zucchini

Chicken curried veggies over spaghetti squash

Wednesday:

Shrimp burger, butternut squash mash, asparagus

Turkey meat sauce over spaghetti squash

Thursday:

Chicken kabobs over roasted cabbage

Chili rubbed pork, butternut squash cubes, sautéed kale

Friday:

Beef egg roll in a bowl

Grilled salmon, asparagus, broccoli

I failed to take pics of all the meals… I must have been starving when I ate them.

Week 3, we had some life experiences thrown at some of us…  This is what we call LIFE.  The unexpected events that are out of your control.  This is what W30 and any other nutrition regimen is all about, how to keep going when things go “wrong”!   Check the video on my FaceBook page to have clarity of this.

Mitzi:

This week was much better.  Monday, Tuesday and Wednesday were strong workouts, energy levels up, slept well, no cravings, all things going as planned, except still very bloated and gassy…and then that damn Thursday hit!  This is when the wine craving came back.  I am just thankful I don’t have any around.  You kind of start reasoning with yourself like, what is 2oz?   CRAZY!  Friday, we did a “pop-up” shop with our cookies at Good People Kitchen.  Jenn Peach and I were busy with cookies but really wanting that glass of Pinot Noir.  I must remind myself that a craving last about 3 minutes.  Once you can get through that, you are sailing free.  I definitely feel much better and so ready for the 3rd week.  Come on Tiger Blood, HIT ME!

 

Linda:

Workouts and runs have been better this week. Ready for week 3.

 

Darcy:

This week has been a little easier for me. My schedule hasn’t been quite as busy (at least during the week). I’ve felt ok energy wise especially early in the day but afternoons have been a little bit of a struggle. Haven’t been having afternoon coffee – in fact only been having one cup a day – that’s miraculous. This weekend I have my almost 4-year-old former foster daughter and that’s been tough. It’s crazy how hard it is not to have a bit of her cereal, or a few of her fries – but I did survive (and had a blast with her)!! I will say a few things I have noticed – I haven’t had one bit of acid reflux since being on Whole30. And I can tell I’ve been losing some weight just by my clothes – which always makes a girl feel good. Looking forward to tackling week three.

 

Mark:

I seem to be keeping a dull headache, but not sure it is all related to the meal plan any longer, or sugar withdrawal.  Work has been crazy busy (day & night), so may be related to stress.  Still hangry at times, but even that has been a bit better this week.  Energy level about the same.  Did attend a social event that had food I could not eat and alcohol, and I survived.  Pam brought lunch for us, and I just didn’t drink.  Hoping for better next week.

 

Pam:

On Mon afternoon I realized that I was not as tired as I had been finding myself (thank goodness).  Then Tues brought stress again over my daughter still feeling very poorly, so by the end of the day I was very drained, but believe it was more emotional and not so much “diet” related.  Wednesday and Thursday were rather “blah” days, once again feeling like I had been prior to starting the program (i.e. not a lot of energy, and frankly, hungry again).  I also note that I cannot get away from my 4:30ish snack.  By that time of the afternoon I am famished!!!  The want for alcohol was not there until Wednesday, and both Wed & Thurs was a mental fight.  Fri, however, seem to bring a pep in my step and no cravings.  On Sat Mark & I attended a social event that began at noon with a meal (NOTHING WE COULD EAT) & alcohol.  I brought our lunch and I had no problem abstaining from the alcohol.  In fact, it did not bother me at all. – PROGRESS FOR ME!!!  Now, if I could just keep from getting up to pee 2-3 x a night L  LOL – bring on week 3!!

 

Phyllis:

I think week 2 was harder than week 1 for me! The ‘newness’ wore off and 30 days seemed like a really long time! I was grouchy, sluggish, and my runs & workouts were awful. I did feel good though, if that makes sense. My body felt clean. This weekend was much better, and I’ve realized by trial & error that I have to eat more in the evening when I have a run/workout the next morning. I’m hoping that will help.  I’m looking forward to week 3!

Kate:

well this was a crazy week and I felt overwhelmed most of it. But, I just dug deep and kept moving! my cravings were less this week and I felt a sense of clarity and that I got some things accomplished by the end of the week. Thankful for the meals and that I didn’t have to think too much about what I was eating. I really tried to focus on my water intake and getting the gallon of water a day. I find that I actually eat less while I am at work because I am so busy I rarely have the time to sit down and eat. Which can be a good thing and a bad one too. I worked straight through on Tuesday from about 9am -9pm and I really had to make a point to eat. I think that is sometimes my problem is that I will go for long periods of time without eating and instead drink coffee or have a smoothie and don’t actually eat meals. Overall, I am glad this week is over and ready to tackle the next week and try to avoid the pitfalls that life throws at me.

 

 

 

 

 

 

 

 

 

 

W30- Week 1

Week 1: MEALS
All Prepared by GOOD PEOPLE KITCHEN

Monday:
Beef and Butternut squash chili with sliced avocado
Garlic Chicken, cinnamon roasted butternut squash, asparagus

Tuesday:
Shrimp patty over a cobb salad with cilantro and avocado aioli
Beef Pot Roast, mashed cauliflower, and roasted cabbage (my Favorite meal)

Wednesday:
Turkey lasagna with butternut and eggplant noodles
Beef meatloaf, spaghetti squash, ratatouille

Thursday:
Pulled pork and sautéed kale stuffed potato
Rosemary Shrimp Skewers over cauliflower rice

Friday:
Beef Fajita lettuce wraps
Grilled Pork Chop, mashed sweet potatoes, green beans

And this is our feelings on the week…

Linda:

Feeling good, ready for week 2.

Phyllis Guillory:

Week 1 is in the books and I survived. The food from GPK was absolutely delicious. It made the evenings so much easier because I could come home and eat my dinner if I was starving, while cooking dinner for my family. I did have to snack a little each day. I would have usually just one of the following; cashew cookie larabar or a handful of approved mixed nuts and a few blueberries or blackberries, or a blueberry RX bar. The coffee was probably the hardest, but I have some nut pods now so I’m hoping that will help. I was very busy this weekend, so I didn’t miss my weekend cocktails too terribly bad. I probably struggled the most with my energy level. I felt very tired during my runs and workouts but hopefully that will improve. I also drank my 65 ounces of water each day, which kept me in the bathroom.  I’ve felt really good the last few days so I’m looking forward to week 2.

Mitzi:

I was rocking Monday, Tuesday, Wednesday and Thursday. Friday hit me like a freight train. I was bitchy, hungry, and tired. My workout sucked ass. All I could think about was a glass of wine. Day 5 of Whole 30. I somehow got through it and I didn’t kill anyone. Saturday and Sunday were a tad bit of a struggle on the wine said. I visited my college roommate and watched her have cocktail after cocktail, even fixed them for her. My thought was, remember you are the designated driver, no no no… Food was never the issue. Honestly, I knew the alcohol would be the biggest kicker. I did it. STRONG. The meals from GPK have been on point. That makes my life so much easier. I look forward to eating for sure.

KATE:

W30 case study 1st week. Started our whole 30 on Monday. I prepared all the meals for our group, doing a lot of my prep on Sunday. This was really beneficial to me because I was able to put the meals together more easily through the week. Monday was good I felt a new sense of purpose. That I was going into rough waters but would be ready to tackle the challenge head on if I was prepared. I stayed on plan and really tried to get my water and food in. I felt full and satisfied throughout the day even though I worked straight through normal lunch hours.
Tuesday through Friday I stayed on track with food. Which gave me a sense of pride because I was focusing on me. Felt a little sluggish in the afternoon but just figured it was the detox from sugar. I stayed mindful of what I was putting in my mouth. I’m a grazer working in a kitchen environment so sometimes that is tough.
Friday night was my dress rehearsal for the lipsync battle. We arrived to the rehearsal and most people were having beer, wine, cocktails. It was Friday and it’s the norm around here that people relax with a drink. I brought my water with me did the rehearsal and resisted having a cocktail. I felt great that I had done it. It’s not really the alcohol that I miss but the social aspect of it. Also when you aren’t drinking people are always quick to ask why aren’t you drinking. Saturday was good, went grocery shopping got some food prepped and ate my meal before heading to the lipsync event. I had plans to stay sober, drink my lacroixs, perform and get home at a decent hour. Well I only got the drink lacroixs part right, and they had vodka in them😩 yep I drank a shot of vodka to give me a little shot of liquid courage before showtime. I felt incredibly guilty after I did it but the fear of the stage overcame me and I had succumbed to the alcohol. So that one shot ended up being 2-3 more vodkas with water and lime throughout the night. So first thing this morning I just got right back on the plan continued business as usual. Nothing to see here folks just a woman who is trying to do the damn thing but sometimes makes poor choices. So I’m recommitted to sticking with it!  I have my food plan on paper but didn’t want to re type it on here!

Pam:

Mon was probably my best day all week, but it has been an anxiety/stress filled week as a result of a daughter in the hospital not doing well following giving birth to a premature baby. Tues & Wed were pretty non-eventful, other than a slight headache on Wed evening. Thurs I had a headache all day & was just WORN feeling. Fri was HORRIBLE!! Tired & foul ALL day!!! Sat was a little better, but remained tired all day. Today, Sun, has been ok. Still seem to be fighting a dull headache – I am guessing just withdrawals. Sure hope next week “feels” better.

Mark:

As far as how I have felt, the beginning of the week I was hangry! I have been with a headache off and on since Wednesday evening. My head hurt earlier today, but this evening is better. Hoping for a better 2nd week.

Darcy:

To say the least, we have all faces challenges.

Week 2… Here we go!

Staying STRONG – Mitzi

 

 

WHOLE 30 Case Study 101

Whole 30 Case Study 101:

Let me begin by saying… I really thought that I would never do another Whole 30. I’ve completed 9 of them over the last 4 years. It takes planning, dedication, the will to turn away from many temptations, and a new love of cooking. Wrapping your brain around these 30 days does not happen overnight. It takes studying the Melissa Hartwig way and understanding what you are embarking in.

And here I am about to do this again…

What?

Because the wine is too much. Plain and simple. I continue to make 90/10 food choices. To be honest, I sat with a girlfriend last Tuesday evening and we laughed and talked and ended up finishing 2 bottles of wine. The next morning, I was like NO MORE. I hate this feeling. I’m going to see if anyone is interested in doing W30 with me.
I posted on my Paleo Group Me page and asked if anyone would like to join me. I had one person, Pam Chandler, say yes. My brain started spinning. Let’s do it differently I thought. Let’s make it interesting and more meaningful. Let’s eat the same thing for 30 days and see how we are impacted by it. Two completely different ages, body types, walks of life, health history and reasons why. Let’s do this!
We contacted Kate Dickey, owner of Good People Kitchen. GPK is our local go to restaurant of paleo, W30, locally grown and delicious meal options. She agreed to preparing me and Pam’s meals for the week. But not only that, she wanted in on the W30 experience. The 2 of us became 3.
As Pam, Kate and I were discussing at the gym one morning, our conversation was overheard by others. Our 3 became 6. And then I realized, we need a man. Pam encouraged her husband, Mark, to join. We are now 7 STRONG. A perfect number.

How?

• We have chosen 5 options for breakfast. You can rotate those as long as it is from the list.
• 10 meals per week from GPK. Lunch and Dinner. We realize that some may eat more, some less. I, personally, is one that likes to eat half around noon and the other half about 2. Others may eat it all in one setting. We also took in to account that Mark will eat more.
• Snacking will be limited. We have set guidelines and amounts to each day.
• Water. We will drink half of our body weight in ounces per day.
• Exercise. Do what you do. People do not care about your exercise regimen, but they do care about what you eat.
• We will weigh and measure. Some have done blood work. We are working on everyone doing this.
Why?
Because people ask all the time what I eat. I try to explain everyone is different and everyone responds to food differently. What a better way to prove this than to do it? Hell, maybe we will all have the exact result, but I doubt it. I wanted to do something different and something followable. Allow you to watch our progress, our failures, our struggles, and our successes. I will blog every Monday to give an update. My hope is that you can relate to any one of the 7.

Who?

Meet the Crew:

My name is Phyllis Guillory. I’ve agreed to do a Whole30 controlled study with a group and was asked to write a little bio and be completely honest, so here goes! I’m 44 years old, married, a mother of 3, and I work full time as a personal trainer at Louisiana Athletic Club. My days are crazy! I begin my weekdays at 3:30am and usually end my days around 9p.m. My days consist of training my awesome clients, taking care of my family (cooking, cleaning, laundry, homework, etc.), running and working out for my sanity, and anything else that may come my way! I run 4-5 days a week and I strength train 3-4 days a week. I normally eat a low-carb, paleo diet. I truly feel better when I stay away from grains, dairy, and high carb foods. I’m currently 132 pounds, 5’7, and peri menopausal. The only medication I currently take is HCTZ 12.5 for fluid retention. Peri-menopause is my biggest issue these days. For those of you who have not had the pleasure of experiencing peri menopause, I describe it as the week before you start your period, but all the time! It’s been like 2 years for me. Mood swings and hot flashes aren’t horrible, but I have them. My biggest issue is snacking or cravings! It’s not an issue if I’m busy, but the minute I stop, look out. I have NO PORTION CONTROL. If I open a bag of cashews, chips, cookies, or whatever, I may just eat the entire bag. I’m not kidding. Then I’m miserable because I ate too many. I do better to just not even snack. I’m looking forward to this whole30 to reset my body and eating. I do have 2 major concerns though. The first one being my major addiction to coffee creamer. I never do without my coffee mate French vanilla creamer. My other is having my weekend cocktails. Both will be very difficult but I’m most worried about my creamer. I will do this whole30 completely, so if you see me in the early mornings, check my coffee cup to keep me honest.
We will do official weigh in, measurements, and lab work tomorrow and then we will redo them at the end of our 30 days!!! It’s not going to be easy, but I’m excited about our delicious weekday meals that will be prepared by Good People Kitchen. We also have an awesome group, who will be fun, crazy, and definitely honest with how we’re feeling! See you in 30 days!

Hi, my name is Linda Flynn. I have 2 sons and have been married to my husband Greg for 24 years.
I would say that I am a pretty active person. I try to eat right and really don’t drink much at all. I would say my biggest downfall is that I tend to eat crap when I am upset about something. A perfect example happened last week. You see our youngest son moved to La Tech and while I am so proud of him and excited for his future, this Momma is having a bit of a hard time. During the day I’m fine because I’m at the gym then head to work but when I get home in the evenings it is very quiet and I get to missing him. And here is where the emotional eating of crap starts. Why? I don’t know, it doesn’t make me feel better! It’s weird not having the boys around after one being here for the past 21 years, (my eyes are watering as I type this) but they are happy and that is what matters!
I’m hoping that by this W30 I can get back on track with my eating and hopefully lose a few pounds too.

 

Kate Dickey; 40yr old, female, owner of Good people kitchen, married mother of 2.
So, it starts like this: Pam texts me about doing a w30 with Mitzi and immediately my mind races. Thinking of all the things you can’t eat on w30. Then I think ugh that’s a whole month of discipline that I’m not sure I’m up for. But I of course say yes and accept the challenge. I’ve only done 2 other w30s before and they were hard, and I have never actually completed the whole 30 but got to day 28. But like any challenge I will face it head on and day by day. You can’t eat an elephant in one bite, right? I love the idea of the w30 but actually following through is another story. My whole life I have struggled with my weight. Always the fat friend constantly judging myself against my smaller friends. I think I was around 8 or 9 when I first went to weight watchers. Diets became a constant in my life, always trying whatever was the fad of the time. Scrutinizing myself in the mirror and always aware of what I was eating or not eating. Food became the enemy.
I had weight loss surgery in 2005 and I remember not wanting to tell anyone because I felt like I had cheated the system. Like I couldn’t just eat right, exercise, and lose weight like everybody else. I lost 100 lbs. and it was like my world changed. I was a butterfly free to fly, unrestrained by weight any longer. Unfortunately, there were complications from the lap band and I had to have surgery to fix it. After they fixed the band I never had it filled again, which is how the apparatus works; it slows down your food consumption. Soon after that I had my 2nd child. After she was born I worked hard to lose the weight I had gained. She is now 5 yrs. old and I have yet to lose it. I’m a work in progress just like most people. I am working on being kinder to myself and accepting who I am: warts and all. I’m trying to be as transparent as possible. Sharing my w30 journey. Because at the end of the day we are all trying to live our best life.
Cheers❤️

 

Pam Chandler – My story is pretty “normal” I think. I am a 56-year-old married female, mother of 2, stepmother of 2, and meme to 6 grandbabies. I am a paralegal by trade so sit behind a desk all day. I have fought with my weight all of my life. I was never small, always (and still am) insecure about my body, and have yo-yo dieted literally for as long as I can remember. Now I am dealing with high cholesterol that I have refused medication for as of this time (LDL is very high, but so is HDL, keeping the ratio below danger level, but MUST be lowered). I am post-menopausal so needless to say hormones are depleted making weight loss near impossible and fatigue just awful. I do exercise and Mitzi is my trainer, where I learned of W30. While I have changed my cooking habits to be healthier over the last couple of years I eat too much (it tastes good and is my solace!) and since empty nesting, I have developed a habit of alcohol in the evenings — every evening. So, I am accepting this challenge with several hopes of change to come!!

 

Mark Chandler:
I am a 53-year-old male, married to Pam in this challenge, so that makes me a father of 2, stepfather of 2 and Pops to 6 grandchildren. I am overweight and not happy about it. And, quite frankly, am doing this challenge under some duress as a guinea pig. I was all in until my wife told me I had to put personal information “out there” for everyone to see — not real happy about that, but hesitantly agreed. I HATE dieting, but have completed a W30 on 2 occasions and liked the way I felt. I enjoy food and overeat regularly. I drink too much in the evenings (and depending on how things turn out during this challenge may return to THAT habit). I exercise & visit with the guys at the gym a couple times a week. I hope during this challenge to bring my newly diagnosed high cholesterol down, lose some weight, and raise my energy levels a bit.

 

Darcy James –
I’m very excited to be starting this whole30 challenge. I’ve started probably 5 Whole30’s in the past – 2 of which I successfully completed. And man do I feel good when I stick with it. Which brings me to one of the most frustrating questions – why don’t I stick with it? If you know me – I am seriously committed and dedicated to my workouts! I’ve ran marathons and I am a true gym rat – I love pushing myself. But when it comes to eating clean – I find myself struggling. Honestly, I live by myself and sometimes find I become an emotional eater. 🤦🏼‍♀️ Or I get busy and Waitr is easier than cooking something healthy. Then I’m full of regret after. Sometimes I even slip into a rough spot emotionally and get off track.
However, just as I am committed and try to kill each and every workout – I am determined to learn balance and how to take care of my body! I want to honor God with my body so I can live long and strong and do all of HIS will for me!

 

And I’m Mitzi… You know all about her… that beverage choice will be missed but 30 days STRONG.
Be our cheerleader – We need all of you.
Cheers to W30…
Mitzi

STRONG EATS

“A dream without a plan is just a wish” by Katherine Paterson

Who doesn’t dream of being something or doing something different or creating something unknown or just taking a task to the next level? We all dream it, think it, ponder on it, and then many of us blow it away like a dandelion.

Your dreams fly but you stay.

Life is short. I was 40 years old before I took a jump to do what made me happy. I feel like I’m just beginning to find the best of me in opportunities I never believed I could do. It does not matter how many others say you can, until you believe in yourself will it happen.

As I have said before, I walked out of a kindergarten teaching position that I held for almost 15 years. I closed the door on my livelihood to take a risk. That risk led me to live my dream of personal training. I am still teaching, still writing curriculum, still working at diverse levels, but I am in a different environment and I am happier than ever. This is all because I JUMPED.

Which leads me to what is happening now…

STRONG EATS PEACHY TREATS, It’s Just a Cookie!

Friends, who knew? Not me for sure, you could have never convinced me that I would be half owner in a cookie making business, but here I am.

My side kick, bestie Jennifer Peach, “Peachy”, and I were doing our usual snob drinking over a great bottle of Pinot Noir discussing baking and nutrition and recipes, etc. The next thing out of her mouth was, “Let’s start a paleo cookie business.” If you know me, I’m kind of the “yes” girl in these situations because honestly, I don’t think things through well. That’s a true story. Why not? There is a need for it so why not make it a reality.

That conversation led to action, not an abundance of negative discussions or what ifs, but a get off your ass attitude and let’s do this.

We began taking recipes and flipping them to make them paleo. This took forever, but not a thought of quitting. Our goal was to make a healthier cookie taste like “normal”. After try and try and try again, it happened. We created 6 different gluten free, soy free, dairy free, guilt free cookie flavors. I have attached pictures of each. They are Chocolate Chip, Lemon, Oatmeal Raisin, Thumbprint, Thin Mint, and Pecan Sandy.

What’s the next step? Go big or go home, Right? Jenn has a head full of ideas. She is definitely the creative side of us. We will be selling by the dozen very soon, taking orders and throwing a few surprises out there here and there. She loves when I say, “WE SHIP”. I would love to get them anywhere and everywhere in the US of A.

Thank you for your support on this adventure. We are super ecstatic, and these are some amazing tasting cookies. It is honestly incredible to watch someone taste them that is anti-paleo or anti-healthy cookie. You must try them for yourself. You won’t be disappointed.
If you have a business idea or a dream or even a wish, do it. The only person your letting down is yourself.
IT’S JUST A COOKIE.
Stay Strong, Mitzi

YOU NEVER KNOW

8 weeks ago, I saw a picture on Facebook of one of my best friends from college in the hospital. Now if you are anything like me, you have a crazy life. You keep in touch with friends, pick up where you left off, but not always talk to them on a daily, weekly, or even monthly basis. It’s just the way it goes. It doesn’t mean you love any less. It just means people are people and we are busy and sometimes self-absorbed. Good or bad, it is what it is.

A little snip it of LP’s nature… She is caring and nurturing and will love with all of her being, but she will not ask for help. She is golden and ALWAYS the life of the party.
In saying that, I had messaged her and she said she was fine. I’m like…Nah. Something is wrong. Immediately I text her oldest daughter to find out that she was diagnosed with West Nile. WHAT? Without many answers or even understanding what was going on, I had no response. LP was not taking calls, not returning text, and all I knew was that she was in a hospital in Thibodaux (at the time). And I just accepted it. I would randomly send a text that said, “I love you” or “I’m praying for you”.

Last Thursday night was the night that I text and received a text back, “I’m being transferred to the Neurocenter in Baton Rouge.” My mind went nuts. Please know I have no clue what is going on still. Without a hitch I say, “I can be there tomorrow”. Shockingly, she said, “Please. I would love that.”

Y’all, I could not wait to leave work on Friday. As I’m driving, I have no clue what I’m about to walk in to. And listen, I am not a nurse. I suck at taking care of people. I don’t like hospitals. I am the worst at nurturing people. That, my friends, is the truth. I head up to the 6th floor. As I turn the corner to walk in her room, she is sitting in a wheelchair. The tears begin to fall, from her and me. She was doing PT, so I waited until I was given the OK to go in.

She is now back in her bed as I walk in. As I sit on the side of her bed, I am noticing her hands and feet. “LP, what is wrong?”

She said, “I can’t walk”.

Those 3 words have never hit me so hard. I swear I was like, “GET UP”, “SHOW ME”, “THERE IS NO WAY”. I had been in that room for like 4 minutes and I was like “sit up, I want to see.” She scooted herself to the edge of her bed (which she did very well) and placed her feet on the ground. They immediately curled up under her, almost looking crippled. I said, “plant your feet on the floor.” “Mitz, I can’t.” Do you know how hard this was for me? It was like Ariel from The Little Mermaid when Ursula gave her legs.

This is her 4th hospital in 9 weeks.

I knew my stay would be extended until Sunday. I wasn’t going home. We brought the party to a hospital room the size of most of your bathrooms. The first day there was a lot of fighting. She was telling me to stop, shut up, don’t call the nurse, don’t ask questions, quit making me do stuff and the list goes on. The nurse said, “are y’all sisters?” HAHA… not quite but close. By the end of Friday night, we had made lots of progress and balanced our personalities, just like the good ole days.

I could tell you all about Saturday laughing until we cried and reminiscing over college, and last year’s girl trip. I could talk about line dancing with the nurses to bring the party, making a run for her favorite food, welcoming the staff into her room like they are old friends, and being happy and grateful for what we do have. But…

I’m going to say this… One moment LP’s life was normal, and, in an instance, she lost her ability to walk, TO WALK, not broke a limb, not on crutches, but is confined to a bed. WTF? Her nervous system went bonkers. There was no warning. Her ankles may not be strong, but her spirits are. I’m not sure how strong I would be. She is making memories with wonderful people she meets every day. She is smiling (yes, there have been lots of tears). She is killing it at watching Lifetime. Her will to fight is so present to everyone. Dropping everything else in my life and coming here, is a blessing.

When you think you can’t, you can.

When life sucks, you best find something to pull you through. Feeling sorry for yourself is never an option.
At least you have a choice. You can lay around and take your health for granted or you can get your ass up and do something about it. You don’t have to stay inside, you don’t have to scoot yourself from place to place, you don’t have to depend on someone to get you in a wheelchair, you don’t have an excuse… YOU HAVE A CHOICE!

Stay Strong
Mitzi

BODY IMAGE

The ongoing stigma of body types will never end. You are you and unless your genetic makeup is just like that chick on your fridge that you long to look like… It ain’t happening.

Why I am feeling the need to write on this (possibly again), I’m not sure. Maybe it’s because so many people ask me, “how can I look like her?” It used to be hard for me to say, “you can’t”. I wouldn’t want to hurt feelings or get in an awkward encounter with someone. People can be persuasive and mean when they want to look like someone else.

They’re like…

• What if I eat right?
• What if I do more legs?
• What if I did Carrie Underwood’s leg work out?
• What if? What if? What if?

I’m like, “what if you had surgery?” I mean right! No one is satisfied.
How about we find a “happy” within ourselves?
When you studied anatomy a gazillion years ago, you learned there are 3 different body types. Stay with me on this.

Ectomorph:
• Thin
• Hard to gain muscle or fat
• Fast metabolism
• An avid runner basically
• These people probably need more starchy foods than me. I promise.

Mesomorph:
• Well proportioned. “36-24-36, only if she’s 5’3”
• Medium frame
• Balanced diet with a balance of strength and cardio
• I would probably be in this frame. (kind of)

Endomorph:
• Broad, stocky, strong
• Wrestler, body builder type (Mr. T)
• Difficult losing excess fat, which would mean cardio would be pertinent in his/her exercise regimen.
• Large bone structure
• These are the ones that get thrown in the mix with the word steroids.

Now that you are concentrating on which one you are, you could be a combo of more than one. No one said anatomy wasn’t complicated. We also hear words like “Pear shaped” or “Apple Shaped”. The Pears hold that weight in the hips and booty. The Apple holds in the tire around the mid-section.

Your body is all genetics. It is all about how you embrace, serve and feed the one you have.
But Mitzi… WHHHAAATTTTTT? How do I get rid of this loose skin, dimples, cellulite, chicken fat at my arm pit, this chin, etc.…? I seriously told someone “surgery” the other day. I’m not even sure I really meant that or if the moment was just perfect. It fell out of my mouth.

If you don’t like you… CHANGE YOU. I love you, each of you, but I am not looking in the mirror at you. If I could fix that about everyone, believe me, I would in a heartbeat.

Fad Diets aren’t meant for everyone either. They aren’t. I’m sorry. Knowledge is key to your dietary success. Learning your body and what foods react how is your ticket to peace. Now it may take a lot of freaking work on your part, but you will eventually find your peace and be content.

Keto, Paleo, Atkins, South Beach, Vegan, The Zone, W30, Cleanse, Intermittent fasting, macros… What’s next? I can get on this soap box for real. I’m not sure ya’ll are quite ready for that. A diet is one that you can sustain as a lifestyle. I have been in numerous conversations about one or more of the above diets and realize how little the person actually knows. I want to scream.

So, you’re trudging on with the diet of the season and you cheat, how do you get back on track? You want that body on your fridge, right? This question was asked to me at a party last Saturday night. I was like, “try the cheese cake, it’s delicious. I’m going on a run in the morning.” This is true. You must stop saying “F__ It” when you cheat or drink too much. You did that to your body, get up and make the next day count. And what happened to the word moderation?

Before I quit typing, let me add (for me too), alcohol is not water. It counts. When you drink too much or even too little, that snack monster comes to visit. Whether you remember what all you ate the next day or not, it all counts. Drinking derails your plans for the next day. Is it worth it is up to you.

I had a friend from Austin contact me about changing her exercise regimen. She was lifting more, and her clothes were getting a little tighter, but she was seeing more muscle tone and definition and she liked what she saw. The worst part to her were the scales were creeping. She was like, “Mitzi, what do I do?” I was like, “you’re doing it. For this body, you get this result.”

Wanting to be someone else is a waste of the person you are.” Marilyn Monroe

Stay Strong…
Mitzi

 

FOOD PREPPING

Food Prepping –

“Mitzi, will you come over and help me food prep?”

I’ve heard this question too many times to count. My answer is always, “yes, I would be glad to.” But, the crazy thing is that I never hear from them again. I’m not going to do it for you, but I will definitely work with you. At this point, I really am confused about people’s expectations.

Food prepping is the best way to begin any week, to get ahead, to feel accomplished in your healthy menu goals, and most of all to be prepared for your week. You are less likely to cheat if you have your menu and your meals for the week ahead of time.

What a beautiful sight to see your fridge stocked for the week. Proportioned out and ready to grab on the go. Food prepping is also a convenient way for ballpark living, busy days, busy evenings, a job where you work in and out of your car, travelling, and just getting ahead.

And then walks in my 22-year-old client Savannah, she was pretty much demanding in the sweetest tone. She genuinely wanted a day of meal prepping and not only did she want, but she said, “WHEN ARE YOU AVAILABLE?”

I simply gave her a grocery list of 5 meals we would prep and cook together. She headed to Kroger and in her words, “it was a scary experience.” She had no idea where anything was, was forced to ask questions, and I’m sure was nervous to leave without every item on that list. All groceries and only $110 later, she conquered it.

Sunday morning, today, at 10am I show up on her doorstep ready to roll. She has a GREAT kitchen to work with. The pictures give you an idea of the groceries.

I put her to work deboning chicken, slicing onions, bell pepper, etc., barking orders, and cleaning as we go. Team work at its finest. Savannah, I believe amazed herself. The thought of cooking all this food and not having to worry about it all week was mind boggling. She kept saying, “all this is healthy, why don’t people (restaurants) just cook like this all the time. We haven’t used anything bad for you.” True statement.

Exactly 2 hours later, we had a roast in the crockpot, Egg Roll in a Bowl, Buffalo Chicken Casserole, Chicken salad, and a Frittata.

Y’all, all this food for $110. That is incredible. The best part of it, it’s not filled with lettuce every day. It’s real food.

Your challenge… MEAL PREP
You won’t be disappointed.

STAY STRONG – Mitzi

SQUATS

Squats…

Listen. You have been squatting since birth. Seriously, true story. Why are we so afraid to squat as adults? Knees, hips, ankles… I can’t. In same cases, you are doing yourself more harm than good doing an incorrect squat because you are scared. I would say within my day I see about 85% of people using bad form on their squat. It drives me crazy. I know what you are thinking, “as a trainer, do you correct them?” My answer is “in some cases.” Most members do not want your input (know it all), because they feel they’ve been doing it a long time and know their body.

When people say, I can’t squat. I simply ask these questions.

  • Do you sit on the toilet?
  • Do you need help getting out of your recliner?
  • Do you have a desk job?
  • How many times a day do you sit and stand?

You squat all the time, daily.

This is not a new movement that you are being asked to do.

Does everyone squat the same? No!

Does everyone have different mobility levels? Yes!

Can everyone squat? Yes!

Squats are one of the most foundational functional movements of our lives. A simple squat works almost every muscle group in your body. You are in use of the hips, back, core, shoulders, and arms. You are working.

I’m not saying load a bar and start heavy back-squatting. I’m saying let’s take the basic body weight squat, perfect it, and then start loading.

I love when people walk in the gym super “cold” load a barbell with plates on each side and begin squatting. I am like ‘WWWWOOOOAAAHHHHH, stop that.” The no warm up is by far hurting you more than some basic squatting.

Some things to think about when you squat:

  • Think about your weight on your feet. Balance your weight in both legs. Your weight should be on the heels and balls of your feet. Staying in your heels throughout your squat.
  • Keep your entire body tight.
  • Breathe in as you lower yourself down, break at your hip, and push your booty back.
  • Keep your back straight, neutral spine, and your chest and shoulders up.
  • Focus on your knees being in line with your feet.
  • Pretend there is a newspaper under feet and as you drive yourself up, rip the newspaper apart.   This way your knees will not cave to the inside as you begin coming out of the squat.
  • Keep it all tight, exhale on your way up, and drive through your heels.

How far do I go down?

Well in my world, it is below parallel.

I am going to make a quick video of squatting and attach it to my FB page this week. I definitely think people do better with a visual.

If you are unsure about your squat position, please ask someone at your gym to fix you. It will only help you.

Common Faults:

  • Coming up on your toes
  • Caving your knees inward on the way up
  • Dropping your shoulders and your head – (Look straight)

A little cheat I like to do with my clients while squatting…

I will measure their squat by having them sit on a stack of weights or a bench that puts them below parallel are at a 90-degree angle. I will have them completely sit down, fix their form and then have them stand straight up. It’s a beautiful sight and a more beautiful sound when they say, “OMG I feel that in my quads and glutes.” Hallelujah, we did it. It takes work, but we can get you stronger if done correctly.

Have a Strong day sitting and standing, AKA squatting.

Look for the video this week.

STRONG BODY – Mitzi