*This post and giveaway is sponsored by iHerb. All opinions are my own.
Flynn and I had our body fat retested last weekend. The last hydrostatic test was done last summer and our nutrition and training is definitely paying off. I am happy to report that my weight is back up to what it was pre-cancer diagnosis (I’ve not been hesitant to eat, that’s for sure!) but my body fat percentage has gone from 17.65% to 14.8%, while maintaining great lean mass.
Flynn had equally exciting results, dropping a little over 3% body fat since December to 7.15%. What’s changed?? We’ve changed the way we workout and really focus on food quality. More isn’t always best with exercise and we fuel for goals with nutrient-dense food and fill in the gaps with quality supplements, when needed.
My neighbor’s good friend, that I met at a party last year, was starting up a barbell club that would focus exclusively on Olympic lifting. I knew that it would be fun for us and we decided to give it a try. Olympic lifting was the one piece of CrossFit where I needed the most improvement. Endurance was never a struggle for me, I used to be the cardio queen. I really wanted to focus this year on building up a lot of strength, so that’s where I am in my fitness journey right now.
A lifting coach that I’ve worked with made the comment that I was born with runners legs and he’s totally right, these bird legs just don’t want to build a lot of muscle. It’s constant effort on my part to gain mass and reducing the amount of cardio that I do, has been a great way to keep the muscle I work hard to build. I’m also having a lot of fun with my workouts. We have a full gym in our basement where Flynn and I workout together during the week. We push each other and I love the fact that we are home with the kids and getting in our workouts, too.
Our dietary focus is eating to be healthy and supporting our fitness goals. I’m a sporadic food logger, mostly tracking to make sure that I’m eating enough food to support my muscle gains. Sometimes it’s hard to get all the food in when you’re are eating nutrient-dense meals! It also reminds me of the macro and micronutrients that I need to adjust to work with my goals. Like I said, I go in spurts, sometimes I like to switch to intuitive eating for sanity purposes. Too much logging and tracking can get socially awkward and dysfunctional. You gotta live, ya know?! 😉 It’s important to let loose every once in a while. I enjoy dining out with friends, having an occasional cocktail or glass of wine and eating french fries and my favorite desserts every once in a while. As an athlete and a coach, I’m a big fan of balance. Most people cannot, happily, live life in extremes. You have to make smart choices, but sustainable ones, to be successful.
I wanted to share a new website dedicated to healthy living products and nutritional supplements called iHerb. They have this great point system where you can earn money towards your next purchase. As much as we purchase supplements to aid our training, this could save a lot of $ in the long run! I’m also sharing a discount code with all of you to receive $5 off your first order, just enter the code: FTG318 at checkout. As a huge bonus, I’m also giving away two $50 shopping sprees to iHerb!
Here are a few things that we use regularly that I ordered, recently, from iHerb.
Shipping was prompt and the ordering process was quick and simple. I have a buffet of protein powders in my pantry. I love using a lot of different brands and having a variety to choose from. I use a whey isolate for post-workout (it’s quick to digest) and drink a casein or whey concentrate shake before bed. Casein is a slower digesting protein, so great for feeding muscles while you sleep.
We also love our fats, so I have to stock up on nut butter for Flynn and myself. These are a couple of our favorite brands of peanut butter. Don’t be afraid to eat fats, especially women. We need them for good hormonal balance. It’s always good to balance the omega 6 fats (like in peanuts) with omega 3 fats from seeds, avocados, wild-caught salmon, walnuts and grass-fed animal products. Getting an even balance of polyunsaturated, monounsaturated and saturated fats is ideal.
As far as our daily food intake, we eat a lot of eggs, lean meats, fresh vegetables, fresh fruit, nuts, some beans and whole grains. I also LOVE hummus and eat it just about every day stuffed in egg whites. It makes a great protein-packed snack paired with baby carrots or sliced fresh peppers. What are some of your favorite go-to foods and supplements?
Now for the cool part! Please enter below for your chance to win one of two $50 shopping sprees to iHerb! Entry is easy, just follow the instructions in the Rafflecopter link below. In order to receive the giveaway prize, you need to register to iHerb. Don’t worry, it’s quick and easy! Also, even though this is an International giveaway, please visit iHerb’s website and make sure that they ship to your country. Add a product to the shopping cart and click the “country” drop down menu to see if yours is listed.
*Shipping will be taken care of for both US and non-US winners. Winners out of the US are responsible for any additional taxes/duties/brokerage fees levied to them by their Customs Agency and/or Postal Service.
a Rafflecopter giveaway
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I would love to hear what goals you are working towards in the comments below! Working hard and never giving up pays off, my friends! Here’s to achieving your best health this year!