What's in your FRIDGE?!

I decided to repost part of my articple from the other day because I had lots of feedback on it. "My food has been really good the last few days. I am still adjusting to being able to eat fruit and have rice cakes which may sound bizarre to anyone who just started reading my blog but I am still eating clean and keeping processed foods down to a minimum and having the occasional cheat meal - dah. For me it is important to eat as clean as possible and I realize that Splenda (as much as I like it) is a majorly processed product. My scale for determining whether a food is processed or not is as follows:

Unprocessed = 1 ingredient (and usually doesn't have a label, but a small sticker (apples/bananas) or comes wrapped in elastic bands (asparagus).

Semi-processed = 3-5 ingredients (rice cakes, peanut butter....)

Processed = anything with more than 5 ingredients....usually isn't food in my world and can be found on the inside of any grocery store - I will admit to enjoying a burger every once in awhile as a cheat meal which at 18 weeks out - I am still allowed. Don't judge me :S

I know that eating clean sounds like a huge chore but once you get the hang of it, it's really easy and your body will thank you. Here's a test and challenge for you this week...WHAT'S IN YOUR FRIDGE?!?!!?

Go to your fridge and open the door....how many items are in bottles or bags and have more than 5 ingredients? Are the fridge doors stuff with condiments that you don't use or overuse? When you use sauces and dressings before even tasting your food how do you know they even need them? That is also something someone said to me that really made me ponder it. My friend Natalie's fridge looks just like mine. Egg whites, chicken, steak, fruit, veggies, peanut butter and that's pretty much it. Literally, that is all that is in our fridges. There are a few rice cakes and yams on top of the fridge but the freezer is all meat. What else would you need to freeze anyways? This brings me to the next Q....
Whats in your freezer?

How long has it lived there? A great rule of thumb is don't eat anything that doesn't spoil or go bad. Someone told me that once and it makes so much sense. We eat so many things that don't go bad because they are full of so many chemicals and probably aren't good for us.

This whole eating clean concept really is super simple but takes some time to adjust to but maybe this has put a question mark in your head on why we really feel the need to buy all that food in the first place and stuff it away in our freezers and cupboards when we will a) never use it or b) it will never go bad - so why are we putting it in our body in the first place??!"

Ponder that on this lovely weekend!

Yours in health and fitness,

 

Nicole

Wear cotton underwear...

I went for a walk with my friend, who wants to remain anonymous so we will call her Ali-M, around UBC for a few hours the other night and she has recently started working out with a trainer.

The conversation started going sideways when we started talking about a friend of hers who doesn’t wear underwear when she works out. My face was in complete horror as I heard this and I was trying to remember how we got into this conversation in the first place. It started about 20 blocks prior when we were discussing underwear lines and how I loathe them. If you are wearing tight pants – wear a thong...just saying. Anyways as we got to talking about underwear lines this friend of hers had come up and the fact that she doesn't wear underwear when she works out.

Ali-M and I continued to talk about this and I explain to her why you should wear cotton underwear when you work out, men or women, so that your “assets” can breathe.  The conversation was pretty lengthy and I think we talked about this subject for a few km’s so I’ll give you the “coles notes” version. It may sound ridiculous, but it is very important and something people don’t talk about. If you read my blog, you know I am an open book so I’ll bring it up. Wear cotton underwear!

If you don’t let those areas breath and while working out get super sweaty image the amount of bacteria (gross) that is chillin’ there. It gets worse. If this bacteria decides to have a party it can lead to...guys plug your ears – yeast infections. Lots of women get them and working out could be one of the causes.  Luckily for me I am NOT one to those people who frequently get them but will admit to having ONE in my lifetime and it was the most uncomfortable thing ever and of course I’m going to divulge all the details because I want to explain what happened so you don’t think I’m just unhygienic.

A few years ago, I had gone with a cycling group for a very long ride (4 hours) at a very intense pace and had sweat a lot during the ride. After my ride I was starving so I made dinner and eat while I was still wearing my bike shorts.  The rest is pretty self explanatory. The moral of the story, a) wear cotton underwear and b) shower right away no matter how hungry you are. Another great option is to keep baby wipes in your gym bag and guys don’t think I’m not directing this at you too. I’ve seen some sweaty ass guys in the gym and hope your wearing some loose briefs under those gym shorts of yours...it applies to you too. I just don’t know what the guys version of a yeast infection is.

SIDE NOTE: Yeast has to be one of the grosses words ever. And the worst part is there is a food product that shares the same as this issue. GROSS.

Ali-M I hope you enjoyed reading this just as much as you enjoyed talking about it.

Anyways on to other tops of interest...[AWKWARD] I have my first photo shoot coming up so I am going to be increasing my cardio over the next few weeks to prep for that but I want to be lean for the shoot and not super muscley so that will be okay. Most of it (90 %) will be my diet or  “meal plan” over the next little while so I will need to be prepared for that. This means I'll be spending the day Sunday prepping food, mainly protein like egg whites and chicken, for me to take to Calgary. This will help me stay on track and have easy access to protein. I plan on taking a cooler for when I am at the Stampede all day as I am sure there will be lots of temptations. If you’re around make sure to come and say hi to me at the Skechers booth. Not too sure where I am situated just yet but I will keep you all posted. I went shopping yesterday with one of my besties and I bought some cow gear to get prepped for my trip. I already owe boots and several hats and couldn’t be more excited that I get to go to the Stampede for work! Love it.

With regards to my food over the next little while I am not worried about it all. I feel very confident that I have the tools and ability to prep and eat well and get the nutrition my body needs to be healthy and eat clean.

Speaking of eating clean, how many of you checked out your fridges? Post some comments about how your fridge stood up to my test. Eating clean can also be hard when you eat out but last night Nat and I had dinner on the patio at the Keg and I had a Top Sirloin medium-rare, so good and a spinach salad sans fromage and you guessed it, the dressing on the side to start and no dessert.

With the shoot coming up managing my food will be the most important thing leading up to it.  Now that I am getting back on track and eating clean my stomach is starting to feel a lot better which is great because I have a very sensitive stomach. My stomach as been tested for everything, allergies, celiac, chrones and IBS, but nothing seems to be the issues. While I was on the meal plan and eating clean I found my stomach didn’t or hardly had any problem which is another reason I like eating clean.

Over the next few months of eating clean I will also be wrapping up my PT certification so let me know if you want to train with me. It will be great practice for me and a good workout for you...you might thank me later depending on how sore you are...

Anyways, I’m off to work. I did a little cardio and back workout this morning and wanted to fill you in on all the benefits of cotton underwear J

Have a great day. Yours in health and fitness,

Nic

Chilling at my second home

For those of you who don't know, Whole Foods is my second home. If I'm not home, on the road, or at the gym, there is a good chance I'm at Whole Foods or WF's as I like to call it.  I'm pretty sure the staff are confused to whether or not a work here. When I'm old I plan on part-timing it at WF's and The Home Depot. How awesome is my life going to be at 80.

This is my little office at WF's. I got internet, people watching, and healthy food options if I get hungry.

Today I feel a lot better and feel like I'm back on track in terms of eating clean and training. I went to the gym first thing this morning and did a great leg and shoulder workout and then rode my bike down to my "office" to hunker down and get some planning done. It's summer time and a great time for fitness events and I am on the hunt to find local events that Skechers can take part in so look out and keep your eyes posted for me at runs or local fitness centres with try-on pairs or free swag to give away.

I also feel pretty good because I did a super heavy DL (deadlift today) 185lb. I love lifting heavy weights and just being in the gym with no distractions, getting into a groove and training. When I get to the gym I like just getting down to my workout and because I've timed my meals around training and me "hangry" isn't a pretty sight. When I'm done training I'm all for some social time but until then I like getting a good workout in and it doesn't help that I get distracted easily and that throws my whole workout off. I know that sounds super snobby but some people can talk and train but I'm not one of those people.

My food today has been good so far. I am still adjusting to being able to eat fruit and have rice cakes which may sound bizarre to anyone who just started reading my blog but I am still eating clean and keeping processed foods down to a minimum and having the occasional cheat meal - dah. For me it is important to eat as clean as possible and I realize that Splenda (as much as I like it) is a majorly processed product. My scale for determining whether a food is processed or not is as follows:

Unprocessed = 1 ingredient (and usually doesn't have a label, but a small sticker (apples/bananas) or comes wrapped in elastic bands (asparagus).

Semi-processed = 3-5 ingredients (rice cakes, peanut butter....)

Processed = anything with more than 5 ingredients....usually isn't food in my world and can be found on the inside of any grocery store - I will admit to enjoying a burger every once in awhile as a cheat meal which at 18 weeks out - I am still allowed. Don't judge me :S

I know that eating clean sounds like a huge chore but once you get the hang of it, it's really easy and your body will thank you. Here's a test and challenge for you this week...WHAT'S IN YOUR FRIDGE?!?!!?

Go to your fridge and open the door....how many items are in bottles or bags and have more than 5 ingredients? Are the fridge doors stuff with condiments that you don't use or overuse? When you use sauces and dressings before even tasting your food how do you know they even need them? That is also something someone said to me that really made me ponder it. My friend Natalie's fridge looks just like mine. Egg whites, chicken, steak, fruit, veggies, peanut butter and that's pretty much it. Literally, that is all that is in our fridges. There are a few rice cakes and yams on top of the fridge but the freezer is all meat. What else would you need to freeze anyways? This brings me to the next Q....
Whats in your freezer?

How long has it lived there? A great rule of thumb is don't eat anything that doesn't spoil or go bad. Someone told me that once and it makes so much sense. We eat so many things that don't go bad because they are full of so many chemicals and probably aren't good for us.

This whole eating clean concept really is super simple but takes some time to adjust to but maybe this has put a question mark in your head on why we really feel the need to buy all that food in the first place and stuff it away in our freezers and cupboards when we will a) never use it or b) it will never go bad - so why are we putting it in our body in the first place??!

Ponder that on this lovely Wednesday afternoon.

Yours in health and fitness,

Nic

Cutback the cardio....yippie!

Since I am beginning training again I am trying to adjust my meal plan, cardio and weight sessions as I am currently 18 weeks out.  For the last month and half I have been doing 2, 45 minute sessions a day and I was glad to hear that I am only needing to do 4, 30 minute sessions for now! I don't even have to do that. I can ride my bike for a few hours or go roller blading. My cardio is flexible and up to me. As for weights, I just have to maintain lifting and as I get closer I'll start to adjust my plan.

The reason for cutting my cardio is so that when I do get closer my body will react and I will lean out quick and as for now I just want to maintain and stay under 130 lbs.  I was so happy to hear that my cardio was cut back because doing 2, 45 minutes a day can becoming a daunting task, especially in the middle of summer.

I have so much to do this week before I leave for Calgary next week to head to the Stampede. If you live in Calgary come visit me at the Skechers booth and say hi! I'll be pre-cooking a bunch of protein because I want to be able to pack a cooler during the day because Linds and I will be working form 10 am until 11 pm everyday so being able to have some healthy food will be good. In addition to pre-cooking food for next week, I will be away the following week in the Interior and then on the Island for work. This will be a huge test to my preparation and ability to be organized and self motivated to eat well and train. Besides cooking, I have to book hotels, rental cars, get my car air cared and renew my insurance, order shoes for certain athletes, visit accounts and the list gets longer....

I'll be keeping you all up to date on all the goodies, as for now I can hardy walk from my Crossfit workout on Saturday. Who knew you could cause your own body soooooo much pain! My legs are so sore that they've buckled a few times like Bambie....embarrassing. Needless too say, my trainer and I will not be training legs tomorrow. We are doing an intense back workout in the morning and then its off to the Show Room to finish sorting shoes with Kelly and April. Fun times :)

Have a great sleep everyone, I'm off to bed.

Eat. Train. Sleep. Have Fun and Repeat!

Nic Out!