I’m following a trainer program from bodybuilding.com. It is a three-month commitment and it’s hardcore. I love it. It’s my 3rd time around doing the same program. I don’t get bored repeating it, because every week is different. It’s pretty rad. And FREE!
The program is threefold: workouts, nutrition and supplementation. This time around I am solely sticking to the workouts and to the nutrition, leaving out the supplement part. I wanted to test how my body would do without supplements. I’ve been giving my body all the nutrients and vitamins it needs through whole foods.
And guess what? I feel fantastic.
I eat every 2-3 hours (no skipping!) and I am at the gym every day. I love my gym. Five days a week I do weights and cardio, and 2 days a week I only do cardio.
My cardio consists of 20-25 minutes of “fasted” (before eating any breakfast) moderate-cardio, and 20-25 minutes of moderate-cardio after lifting weights (or anytime in the afternoon, for the cardio-only days).
“Moderate” cardio means: not intense. Performing it to where you would be able to have a conversation with someone if you chose to, an activity that doesn’t completely take your breath away. I try playing around with the treadmill, elliptical, stationary bike, rowing machine, step-master, or I will even do a fast paced walk/jog around the park. My favorite ones are walking up and down the stairs and the elliptical. I’ve noticed that these two are really easy on the body.
When it comes to nutrition and supplementation, the program is really good at providing you with all the information you need. The supplements are great and I used them to complete my first two rounds of the Trainer (not this time around though). I also followed the nutrition they suggested, but I’ve noticed that I do better with the Paleo diet. So…I am sticking to my beloved Paleo. My digestive track works ten times better, I don’t feel bloated, I feel energized, my organs function much better (including my brain) and my body feels leaner.
Even though this is not Paleo mandated, currently, I am trying to stay away from sugars as much as possible. This includes fruits and natural sugars such as honey, maple syrup, etc. I’ll just use a bit of honey or maple syrup to sweeten my recipes, but that’s it. I have been cutting out sugars for a couple of weeks now. I don’t crave fruits anymore, and to tell you the truth, I don’t even miss them. I have way too much fun with healthy fats (nuts, oils, avocado), various proteins and veggies. To give you an example…I’ve made these delicious muffins, which consist of vegetables, nuts, (a bit of) honey, eggs and spices. They turned out SUPER! Try them out; you will too see that staying away from sugar is not as hard as you’d think.
Tools You’ll Need:
- Muffin pan
- Muffin liners
- Mixing bowls
- Measuring cups
- Measuring spoons
- 2 cups almond flour
- 2 whisked eggs (include yolk)
- 1 tablespoon of coconut flour
- ½ cup of grated carrots (peeled)
- ¾ cup of grated zucchini (unpeeled)
- ¼ cup melted raw honey
- ¼ cup melted organic coconut oil
- 1 teaspoon of vanilla extract
- 1 ½ teaspoon of cinnamon
- ½ teaspoon of baking soda
- ½ teaspoon of sea salt
- 1/8 cup of raisins (optional)
- Preheat oven to 350 degrees.
- Prep muffin pan and place liners in each hole.
- In a mixing bowl, combine dry ingredients together (almond flour, coconut flour, cinnamon, baking soda and sea salt).
- In a mixing bowl combine wet ingredients together (eggs, raw honey, organic coconut oil and vanilla extract).
- Add wet ingredients to the dry ingredients and stir until combined.
- Add grated carrots, grated zucchini and raisins to the mix. Using a spatula combine all ingredients together.
- Using a tablespoon, add mixture to each muffin liner. Each liner should be ½ to ¾ full.
- Place muffin pan in the oven and bake for 25-30 minutes.
- Let cool for about 15 minutes and eat (or store in refrigerator).
* Makes 12 muffins.
* Nutrition (per muffin): 203 calories; 16g fat; 9g carbohydrates; 6g protein.
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