Julia, Alyse & a BLT - Week 10 - Diet

Hello Friends,


Thanks for checking in again! In the last year I have made some personal changes that have really surprised me as well as the people closest to me. For 3 years I was vegetarian with one year being a 'Vegan Nazi' as my mother likes to call it. In the past year I struggled with the feeling that being a vegetarian wasn't working for me, and I started to crave meat, specifically a big bison burger. It took a lot of internal debate, feelings of guilt and somewhat of an identity crisis before I finally made the decision to eat meat again. I realized during this internal struggle that being vegetarian was a part of my identity and I was afraid of what people would think when they found out I wasn't veggie anymore. It was a dilemma but in the end I acknowledged the message my body gave me. I became more accepting of the circle of life and I have not looked back since. After I started eating organic, humanely raised meats I felt better almost immediately and many people have commented that my energy and the way I carry myself is more balanced. 


Listening to your body is one of the best things you can do for your health. I had to learn through experience that being too regimented with one type of diet and strictly prohibiting foods that are not 'clean' can in fact be harmful to your health. While a vegetarian, I rarely ate dairy, gluten, or refined sugar. Additionally I was struggling with my weight, some minor health issues and preparing meals could at times be stressful. Planning dinner with friends or family always caused grief as I would worry whether or not the restaurant could cater to my diet restrictions. Now I really enjoy having the occasional eat ice cream with friends and I am more flexible when ordering items off a standard dinner menu. 


I am more cognizant of the importance of striving to maintain a healthy balance in my eating habits and in other areas of my life. I want to have fitness and health goals but they need to be maintainable. Goals and diet restrictions that impinge on your social life will not endure in the long run. A close friend who follows my progress and blog each week recently asked me if I will be able to maintain this BLT program once my coaching sessions with Julia were finished. My answer is a 100% definitive yes! Julia's BLT program sets realistic goals. This sets her apart from many other fad diets or quick weight loss programs that do not teach healthy living and a balanced life style. 

Check Out Some Photos From This Week.

I treated myself with bacon, eggs, beet greens, and garlic scapes

I treated myself with bacon, eggs, beet greens, and garlic scapes

Feeling pretty strong, and really happy with how far I have progressed.

Feeling pretty strong, and really happy with how far I have progressed.

 

How to follow: 

1. Opt-in to the Fit & Fabulous Community Newsletter at the juliaevansfit.com landing page

2. Follow on Facebook: https://www.facebook.com/juliaevansfit

3. Instagram: Julia_Evans_Fit & Alyseblair

4. Alyse's Blog: http://a-lyseblair.blogspot.ca/

5. You Tube: Julia Evans & Alyse Blair

Julia, Alyse & a BLT - Week 9 - Staying Inspired

Hey Friends,

Welcome to week 9 of the BLT. In the month's before I started this program I had a girlfriend who also signed up for a fitness challenge, I was following her posts, progress and all the fun she was having and I was envious that she had the courage to sign up and take on a fitness challenge. This girlfriend of mine is someone that I have always looked up to and I find myself aspiring to have her level of fearlessness, compassion and motivation, throughout this challenge I have though a few times "What Would Elsey Do?" She was one of my biggest inspirations to do a challenge myself as well has inspired me to keep pushing.

This week Julia has assigned me with the task to make a vision board, which includes women who's qualities I aspire to have. Having a mentor/icon is an easy way to pull motivation from in low moments. In one of my favourite books "An Astronaut Guide to Life on Earth"  written by Chris Hadfield (first Canadian to walk into space), he talks about the moment he realized he wanted to be an astronaut at the age of 9, but also the realization that the chances of this happening were slim to none. He said from that moment forward he lived his life and made all his decisions with the thought "What would an astronaut do?" I think this is a powerful way in which to make decisions and put you on a clear path to accomplishing your goals.  In my low moments I use this quote to guide me to the right answer, and it has served me well in attaining my desired outcome.

In our coaching meeting Julia talked about how one of her biggest fears was when she went travelling by herself, so when she got back she made a vision board highlighting her travels. Now when she looks at it she knows she can accomplish and do whatever she wants because she did something that really frightened her. I found huge inspiration in this, if we can overcome our biggest fears there is nothing that we can't do. I think in life I have a huge fear of 'failure' which I find is sometimes crippling but I also see the blessing in it. Because I am so afraid of failing, when starting something new I always do my research, make sure I am well versed in whatever it is I want to accomplish and that usually is a recipe for success. I want to turn the overwhelming feeling of fear into a more positive motivating emotion and I find doing my morning affirmations Julia, and I laid out has help me accept, and love myself for all my flaws and imperfections.  At points during this program I have been hard on myself and feel like I haven't accomplished enough, but when I look at my progress thus far I am inspired to keep on pushing knowing that I am so close to reaching my goals. I know once I reach them it is going to be hugely rewarding, further motivating me to keep on pushing myself. I think it will help me realize my potential for succeeding at whatever I put my mind to and I am so excited to see where it takes me.

Check out some photos from this weeks meal prep!

Halibut with caramelized onion & arugula

Halibut with caramelized onion & arugula

Taco Bowl - Snapper, sweet potatoes, & cabbage cilantro, avocado lime dressing

Taco Bowl - Snapper, sweet potatoes, & cabbage cilantro, avocado lime dressing

 

How to follow: 

1. Opt-in to the Fit & Fabulous Community Newsletter at the juliaevansfit.com landing page

2. Follow on Facebook: https://www.facebook.com/juliaevansfit

3. Instagram: Julia_Evans_Fit & Alyseblair

4. Alyse's Blog: http://a-lyseblair.blogspot.ca/

5. You Tube: Julia Evans & Alyse Blair

Julia, Alyse & a BLT - Week 8 - Living in the Present Moment

Hello Friends,

Thanks for checking in! This week has been more of a struggle for me than previous weeks have been. I haven't lost motivation in going to the gym or sticking with my diet plan, but I have struggled with some mental thoughts around success, an intense fear of failure, and an underlying worry along the lines of a body image disorder/delusion. I was worried that I was going to be too focused on how much more I wanted to 'lose' or tone that I would lose sight of how much I have already accomplished, and that maybe one day when I hit my goal I wouldn't even recognize it.

I brought up some of my concerns with Julia, at the end of our coaching session my worries were completely eased, and I felt more positive than I had all week. Having someone to chat with about ruminating thoughts can help you break the cycle, as everyone has a different perspective and they can help you change the patterns in which you think. Julia helped me get a new perspective and asked me to rank myself in a percentage about my progress so far, I ended up giving myself 60% with another 40% to go until I reached my ideal image. Something about this just clicked for me and it helped me realize that I have already succeeded. I had all these fears about letting myself down, letting Julia down, and being a really competitive person made me feel like I wasn't losing enough fast enough. Talking it through with Julia, hearing her say that she was proud of me, validated that I was allowed to feel that for myself. I needed to realize and accept that it took over two years to put on the weight, so I needed to give myself some more time to lose it.

In our current fast paced society everything is always about the future, we are always working for those good times coming and we rarely enjoy the beautiful moments in the present. Julia helped me grasp that I had already succeeded and anything else on top of what happens after today is just a bonus. I have gained some perspective, recognizing failure is only a state of mind.

Julia suggested I take some progress photos, I couldn't believe what I saw after putting them beside the photo's from week one. I am immensely proud of myself. This week more than any other week I am so thankful to have Julia as a coach, friend and someone who is cheering me on.

Check Out Some Photo's From This Week!

A well needed break after doing Julia's circuit. Intensity = Threshold. How do I know? I nearly puked.  But I was out of the gym in less than an hour. Great for busy schedules.

A well needed break after doing Julia's circuit. Intensity = Threshold. How do I know? I nearly puked.  But I was out of the gym in less than an hour. Great for busy schedules.

 

How to follow: 

1. Opt-in to the Fit & Fabulous Community Newsletter at the juliaevansfit.com landing page

2. Follow on Facebook: https://www.facebook.com/juliaevansfit

3. Instagram: Julia_Evans_Fit & Alyseblair

4. Alyse's Blog: http://a-lyseblair.blogspot.ca/

5. You Tube: Julia Evans & Alyse Blair

Julia, Alyse & a BLT - Week 7

Hello Friends,
I have just passed the halfway mark of the BLT and I am very pleased with my results thus far, I had to pin my pants at work the other day as they kept falling down which was awesome and annoying. I have noticed the most gains in my arms, shoulders and back and I won't lie, I flex in the mirror often and enjoy the view. Putting narcissistic humour aside the biggest thing I have gained is empowerment and confidence, I don't feel like I was lacking in that area before, but this program has really given me the extra boost and power to feel like a sexy lady warrior everyday. Before I was exercising often, mostly cardio as I love spin classes, riding my bike and playing soccer, I was also eating a lot of organic and whole foods, but was still struggling with why I wasn't losing weight, in fact I was slowly and continuously gaining weight. I have a lot of knowledge in the area of nutrition but I was lacking knowledge in the sports and fitness realm and didn't quite know where to get started. I also told myself a lot of excuses about why I wasn't losing weight and I often told myself it didn't matter because I knew I was exercising and eating well, but inside I was quite frustrated about not achieving my goals.

What brought my empowerment back was having first hand knowledge about what a meal plan should look like, what a workout should look like, and what intensity I should be working out at. Going to the gym with a customized plan for my goals gave me the confidence to show up, do my thing, and not worry about what anyone else was doing, or thinking. I think there is a large population of women that are intimidated by the gym, they go a few times with no set goals, then they leave not feeling happy with what they accomplished, with themselves and maybe they even feel worse than before they went, eventually after this happens a few times they just stop going all together. I use to feel this way, walking around not know what to do was frustrating, boring and I had no motivation to return. All of that has changed, I now look forward to going to the gym, I have confidence while I am there, and the more I go the more confidence I get in all aspects of my life. 

There are many myths out there in the realm of fitness and many stigma's about women lifting heavy weights. You are told to be thin and fit but not too fit as it is not feminine, only lift light weights to build lean muscle because bulking is for guys. We need to stop listening to it, it is taking our power away from us! As a society we need to move away from the need to genderize everything, it is stifling creativity, self expression, and your ability to be a warrior in your own life. A male trainer that I was chatting with the other day said something that I loved, "You ladies need to stop lifting 5 lbs weights you are WAY stronger than that, what they are telling you about lifting light weights to build lean muscle and not bulk is a bunch of CRAP, and those people spreading those lies have no respect in the fitness world."

Julia helped me get my empowerment back. Julia is what I like to think of a as a sexy female warrior. Her drive and motivation is truly inspiring, and I am thankful that some of her warrior qualities are rubbing off on me.

Check out some photo's from this week!

2 Egg Omelette with Tomato, Avocado, Cilantro Lemon Salsa, Sprouts & Goat Cheese. Extremely Delicious.

2 Egg Omelette with Tomato, Avocado, Cilantro Lemon Salsa, Sprouts & Goat Cheese. Extremely Delicious.

Meatless Monday Breakfast.  Tofu Collard Wrap with Pumpkin Seed Sundried Tomato Pesto, Sprouts, Turmeric, Paprika, Chili Powder

Meatless Monday Breakfast.

Tofu Collard Wrap with Pumpkin Seed Sundried Tomato Pesto, Sprouts, Turmeric, Paprika, Chili Powder

Spaghetti and Meatballs. Spaghetti Squash, Bison, Peas & Tomato Sauce

Spaghetti and Meatballs. Spaghetti Squash, Bison, Peas & Tomato Sauce

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Julia, Alyse & a BLT - What Having A Coach Has Meant For Me - Week 6

Hey Friends, welcome to week 6 of the BLT.

This week I wanted to talk about what having a coach has meant for me thus far, and that is being held accountable for your actions giving you that competitive edge and keeping you from plateauing in your routine.  I think a lot of times in life we struggle with holding ourselves accountable to the things we want to attain and we can tell ourselves a lot of excuses. I have found that having to maintain a food log, and to keep track of my workouts to review with Julia has added extra motivation to not let her down. Knowing that someone else has expectations for you makes it so much easier to not eat that large cookie, or loaf of bread. I don't want to have to write it in my food log later then have to explain it to Julia.  She would always tell you in the politest way possible that isn't going to get you the best results - which you already know but for some reason you made an excuse to yourself why you deserved it. What you actually deserve is to be happy in your body, you deserve to be your strongest best self, and I always find that I never regret not eating that cookie.

Having Julia as a coach has given me a competitive edge over myself and from getting complacent in my workouts. Having someone that you can reach out to for support or motivation at any moment keeps you moving forward and helps you to continuously learn what is happening in your body. Once you start to learn more you can start recognizing the changes you are seeing and learning what your body is craving. I now find on my days off I still need to get some sort of activity in or else I feel antsy and can't sit still. Your body starts craving movement and you want to move because you know it is making you stronger and stronger, fitter and fitter and you're coming closer to reaching your goals.

One thing I learned that has been truly valuable to me is how to replenish after a workout. This was one of those things that I really struggled with before and I found myself binging on random foods, mostly fats as I love fats. This turns out to be one of the things you want to avoid after you workout as it slows down your metabolism and keeps you from burning body fat. Learning to bring a protein shake and a piece of fruit or some juice to the gym and consume it right after a workout gives me a competitive edge over what I was doing before that wasn't working for me.

Currently I am in school for holistic nutrition so I was 100% on board when Julia and I discussed quality of protein shakes, supplements, and using whole organic foods as much as possible. Julia made some recommendations for brands of protein that she uses and I loaded up on Genuine Health protein bars, fermented vegan proteins, and fermented greens for my smoothies and post workout routines. I have been loving the flavours and they offer so many fermented options as it helps with digestion, provides the body with healthy bacteria, and reduces gas and bloating. I believe using high quality products is another thing that gives you a competitive edge over yourself or if you are competing over other competitors. Your body is really the only thing you own, and even that can be debated but why wouldn't you put the premium gas in, you will only reap the rewards. 

Last weeks' goal Julia had for me was to watch some Tony Robbins videos. He is an American motivational speaker, personal finance instructor, life coach and self-help author. I would highly recommend them to other people now that I have gotten myself well versed with the message he is delivering. The last time Julia and I chatted we discussed the quote, "The definition of insanity is doing the same thing over and over again but expecting a different result." 

If you are unhappy with your life, start making changes and you will get something new. So far this statement has helped me find things that inspire me, motivate me and make me happy, and we all want to be happy.
 

Check out some photo's from this week!!

Protein Blender Pancakes with Almond Butter, Basil & Strawberries.   Because life ain't worth living unless there are pancakes

Protein Blender Pancakes with Almond Butter, Basil & Strawberries. 

Because life ain't worth living unless there are pancakes

Crispy Chicken Thighs with Arugula & Pumpkin Seed   Sundried Tomato Pesto. Yumsters

Crispy Chicken Thighs with Arugula & Pumpkin Seed 

Sundried Tomato Pesto. Yumsters

I was having a hard time finding suitable snack options   Julia suggested Protein Balls. She warned me it would be hard to eat only one.  She was right, I ate 6.   JUST KIDDING  I ate one then licked the spoon and my hands clean :)  I think the above photo sums up how delicious they were. 

I was having a hard time finding suitable snack options 

Julia suggested Protein Balls. She warned me it would be hard to eat only one.

She was right, I ate 6. 

JUST KIDDING

I ate one then licked the spoon and my hands clean :)

I think the above photo sums up how delicious they were. 

My Genuine Health Products!  Not seen Genuine Health Peanut Butter Whey Protein.  Canadian Products!   I've also had the pleasure of meeting the creators.  Support companies who's values aline with yours.

My Genuine Health Products!

Not seen Genuine Health Peanut Butter Whey Protein.

Canadian Products! 

I've also had the pleasure of meeting the creators.

Support companies who's values aline with yours.

Till Next Week Friends!

Be Well!!

Alyse & Julia

 

 

 

How to follow: 

1. Opt-in to the Fit & Fabulous Community Newsletter at the juliaevansfit.com landing page

2. Follow on Facebook: https://www.facebook.com/juliaevansfit

3. Instagram: Julia_Evans_Fit & Alyseblair

4. Alyse's Blog: http://a-lyseblair.blogspot.ca/

5. You Tube: Julia Evans & Alyse Blair