Track Me Tuesday: Week 8

Breakthroughs are happening over here, kids! Big breakthroughs. 

On the scale? Certainly not. That would’ve been too easy.

Weight: +/- 0 lbs. (still .5 lbs. up from my lowest in the last 4 months, but I’m happy with that)

I also need to remember that when I started my creatine supplement, the scale jumped 3-4 lbs. in that week. I’ve since lost all that, but am still on creatine, so if I weren’t on creatine, it would probably be 3-4 lbs. lower. Either way though, I honestly DON’T CARE, and I’m not just saying that. I’m so happy with my results in the gym, the changes I can see in my body, but more than anything I’m happy with the 100% sustainable lifestyle I’ve found and how easy it is to maintain. I am energized, happy with what I’m eating, and peaceful and fulfilled in my heart and my spirit. Gonna take more than the scale to destroy that.

Measurements:

I haven’t taken measurements in a couple weeks, but I did throw a tape measure around my waist this past weekend to find that I was down 3.5″ off my waist! 

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And I’m seeing visible muscle in my back, so I’m super freaking happy about how I’m leaning out, slowly but surely.

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Strength gains:

MY STRENGTH IS EXPLODING! If you’re a girl who lifts, you know how empowering this can be. When you go in the gym and see how much strength you’ve gained, there is magic empowerment that spreads to the rest of life – you feel like you can conquer the world.

Back squat: on a 30-20-10-5-5-10-20-30 rep scheme –> 140 for 10 reps, 155 for 5 reps (up from only using 95 for 3 sets of 12-15)
Dumbbell chest press: 20 reps with the 25s (up from 20 reps with the 15s just 2 weeks ago)
Hammer curl: 15s (up from the 10s)
Lat pull down: on a 20-15-10-5-5-10-15-20 rep scheme –> 75 lbs. for 10, 85 lbs. for 5 (up from 60-70 just 2 weeks ago)

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Tools for progress:

GET SUPPORT.

As many of you may know, I recently started online health coaching. If you’re at all interested in figuring out a workout plan that works for you (in the gym or at home) getting some guidance on food/nutrition, or just figuring out ways you can alter your lifestyle to achieve optimal health and feel better in your skin, send me an email! I would love to hear from you. Don’t hesitate to reach out.

That being said, a huge part of my recent success is due to those who endlessly support me. You know who you are. Those who go to the gym with me, join in the game of bringing Tupperware meals to the movie theater, ask for my progress pictures, encourage me to keep going, take endless photos of me in the gym, and, of course, read my blog :) But it’s not just that. It’s also the more subtle things – surrounding yourself with people who want to truly live a healthy lifestyle and encourage you to reach your goals, no matter how crazy or unattainable they may seem.

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How I’m doing:

Still just loving life. I’ve been feeling so much more energized since I hopped on the “flexible dieting” train. I’m not actually flexible dieting the way most people use that term, but I opted to increase my fat and protein a bit from the typical high carb vegan lifestyle, so within those ranges I have some flexibility even though I stick to 90% whole foods. Right now I’m eating about a 65 C | 20 P | 15F macro breakdown, although I’m not a stickler about it. Some days it’s closer to 75 C | 15P | 10F depending on what my body feels like eating. I’m loving intuitive eating – just listening carefully to what I’m craving, why I’m craving it, and giving my body what it’s asking for when it needs it. 

How are you doing?

Do you have people around you who support you?

Do you have goals that are so big you’re scared to say them out loud?

Avocado Athlete

Dark Chocolate Cherry Smoothie

CAN WINTER PLEASE END NOW.

It’s been so snowy and slushy in Boston that I’ve worn through 2 pairs of boots. All I want is mango and pineapple and sunshine.

Despite this miserable environment, I have been nothing but happy and peaceful as of late. I’ve been loving how I spend my time every day working on personal development, starting to learn Spanish, and working on fitness coaching online since I just have part-time evening classes this semester. I’ve also been loving my new flexible dieting, coming up with more creative meals every day.

So, down to the 5 things that brightened my week, first place absolutely has to go to this smoothie.

1. Dark Chocolate Cherry Smoothie

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Dark Chocolate Cherry Smoothie
Author: 
Recipe type: Smoothie, Breakfast
Prep time: 
Cook time: 
Total time: 
Serves: 1
 
Ingredients
  • 2 c. water
  • 1 small handful spinach (optional)
  • 2 tbsp. cocoa powder
  • 3 frozen bananas (or 1 fresh, 2 frozen)
  • 1 c. frozen pitted dark sweet cherries
  • 5-10 drops liquid stevia
Instructions
  1. Place all ingredients in a high-powered blender in the order they are listed. Blend to desired consistency!
  2. Optional: add 1 scoop plant-based chocolate protein powder.

I use these cherries from Trader Joe’s:

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2. Kite Hill Vegan Ricotta Cheese

I showed up at Whole Foods to do some grocery shopping just as they started giving out samples of this brand new Kite Hill Cheese that I haven’t seen anywhere on the East Coast yet! They were featuring the ricotta mixed with strawberry jam on Mary’s flax seed crackers. DELISH.

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3. Crushing my high rep workouts for the first full week!

I’m on a much higher rep lifting plan, usually using a pyramid scheme. For example, on legs day, I’ll do sets of 20-15-10-5-5-10-15-20. Once I finish the 20-15-10-5 with 1 minute or so of rest in between, I then rally for my next 5 reps, but rest only 5 seconds, 10 reps, rest 10 seconds, 15 reps, rest 15 seconds, 20 reps. It’s BRUTAL and stolen from the DTP extreme workout program.

If you need a way to switch things up or break a plateau, I highly recommend this!

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4. This progress picture from Sunday morning.

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My weight has been fluctuating and sticking over the past weeks, so the NON-SCALE VICTORIES are really great to see!!

5. This news from Starbucks!!

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Have you tried Starbucks coconut milk yet?

Are you struggling with the scale but seeing non-scale victories?

Can you handle drinking smoothies all winter long?!

Happy Friday, y’all. March (read: Spring) is almost here.

Avocado Athlete

(ps) Don’t forget that today, Friday, is my FAVORITE blogging day where these 3 awesome ladies host link ups for 5 Things Friday, Fitness Friday, and Recipe Friday!!