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Welcome to Week 5 of the SKFitLife Challenge!
Week 5 isn’t all that different from Week 4 to tell you the truth… and it may stay this way through Week 6. You’ve Got This!!!
If you have been killing it and are ready to take it up a notch, this is your week.
Whether you are just getting in the game, working hard to stay in the game, or taking it up a notch, make sure you are following these steps:
Step 1: Download your training.
Step 2: Watch/listen to the Week 4/5 SKFitLife Challenge Information Video.
Step 3: Do the workout.
Watch for Week 6 in your inbox exactly 7 days from today.
Direct Training Links:
Download all 12 weeks of training and HIIT at once by clicking here: https://app.box.com/shared/static/cx691bsgyr5xex645b4k.pdf
Week 5 SKFitLife Challenge Information: Ready to take it up a notch?
[youtube]https://www.youtube.com/watch?v=a_3eJ90Oh2U[/youtube]
Weekly Lessons Covered in Audio:
Are you ready to take it up a notch? How about trying to qualify for the ADVANCED training?
☀️ I just read in Women’s Magazine that wheat is bad for you and makes you fat. Is that true?
☀️ I’m always starving after I work out! What can I do?
☀️ Is something like the Supergreens worth buying?
☀️ I was thinking I need to take a glutamine supplement again
☀️ Fad Diets/False Information Busting
☀️ Do you eat grass fed beef? If you do, CLA supplements are most likely not needed
☀️ The difference in Isagenix and other protein powders is the quality of whey
☀️ When is it a short-cut and when it is just slick marketing?
☀️ Let’s talk about cleanses
☀️ What are your thoughts on Isagenix Cleanse for Life?
☀️ Carbs ARE NOT BAD!!!!
☀️ Staying Regular
☀️ My abs are only flat in the morning
☀️ What’s better to eat, less chemicals, pollution? Wild caught or farm raised fish?
☀️ Are 100% Maple Syrup and Dried Fruit Clean?
Motivation and Inspiration
“It’s impossible.” said pride. “It’s risky.” said experience. “It’s pointless.” said reason. “Give it a try.” whispered the heart.
“If you don’t have what you want with what you have, look again. Because what you do have is an opportunity. Make what you want out of what you have. You have full permission to do so.”
“Keep working towards your dreams, push past setbacks – until your dreams become reality!!!! Push forward fiercely in the direction of your dreams!!!!”
“Decisions are being made right now. The question is: Are you making them for yourself, or are you letting others make them for you?”
“Start where you are. Use what you have. Do what you can.”
~ Arthur Ashe
Insightful stories
Stress as a Trigger
“Okay, I had a revelation today – Work stress triggers my poor eating. I had a rough day at work today (and it’s not over yet but thank goodness I get to take a break to get some inspiration from you wonderful ladies).
I had a negative interaction with my boss and 10 minutes later as I was still stewing I went straight to the kitchen and was searching for something yummy and fattening. Fortunately for me I’m working from home today and we don’t keep bad food in the house but it really hit me that I have identified one of my triggers which is key to controlling it! And just logging into this Facebook gets me back on track – thanks ladies!!!”
I GET to Eat ALL DAY LONG and Still Lose Weight
Before I started eating clean and 5-6 times a day I was at most a 2 meal a day eater and never breakfast! I would shovel a yucky cheeseburger from a fast food joint and wash it down with a super-sized soda. I was shocked why I gained weight! This has been amazing and I eat seriously all day long!
Thankful for the OPPORTUNITY to Train
“YEAH- weather! Yeah- 1 hour run in the woods! Yeah- sunrise! I haven’t been on the trails in about 2 months because I just don’t love cold weather running…I missed it! And there are these hills that I used to have to force myself to run, but today I didn’t even blink at those hills! I barely noticed! Yeah- squats, lunges, mountain climbers, step ups, et al….!!!! I don’t give a rip what I look like in a bikini…but I do care about having the strength and stamina to kill some hills!!!”
Weekly Message from Stephanie
Are you ready to take it to the next level and calculate the ideal macronutrient breakdown? If you have successfully navigate clean eating and meal planning and are ready to dial your nutrition in even further, I have provided the steps you can use in order to figure out the number of grams of protein, carbs, and fat. Calories are for “dieters” and if you want some numbers to shoot for, these are the ones.
Nutrition is about 80% of the equation when it comes to weight loss and changes in body composition. You are all doing the necessary training so that just leaves your nutrition.
The bad news is that unlike training where you do it first things in the morning and then it is done for the day, nutrition is 24 hours per day. So how do we find the nutritional formula that works for you and that you will stick with?
We start with where you are and work towards improving your nutrition… removing artificial ingredients, processed foods, adding in wholesome foods, more veggies, better choices for starches, etc.
The bottom line? Keeping a food journal is the key to achieving the results you want. This isn’t the easy answer. The easy thing for me to do would be to give you a restrictive food plan and deprive/deplete you, but where does that leave you when this is over?
How much guilt would be involved when you can’t stick with it because it is not a sustainable lifestyle? If you are looking for more “hardcore” competition diet, start with eating 90% – 100% clean (only the foods listed in the “Best Choices” doc). THAT is hardcore;-).
Weekly Facebook Interaction
What are your favorite workout songs to get you pumped up?
What is the percentage of time you are eating clean?
OUR MENTAL PICTURE OF HEALTH
Just read this…”If you exercise before breakfast your body will burn the excess fat in your body as there is no food available to burn, making it the best time to burn off that belly fat.” Is this true?
A: Yes and no… When you workout in a “fasted” state (you may even see competitors say they are doing their fasted cardio), you will burn a little more fat…
Let’s take this back one more step… When we workout, we first burn the glycogen in our muscles… That is what carbs are converted to and just in case you didn’t know:
CARBS => SUGAR => GLYGOGEN
All stored the same way as far as our bodies are concerned. Our bodies burn carbs, then fat. Our muscles can only store so much glycogen (carbs) and the excess is then converted to fat…
Carbs don’t make us fat… too many of them do.
So, if you do cardio before you have eaten any food, you will not have to burn off the glycogen before moving onto the fat burning.
*****************BUT*****************
This extra burn is typically counteracted by our lack of energy to do the workout at the same intensity (which will actually burn more fat for a longer period of time throughout the day) along with possibly making us woooosy. Having breakfast means to literally “break” the “fast” that you have experienced while sleeping (and not eating for 8-12 hours).
From some of the studies I have read, this benefit seems to be more of a lifestyle-based benefit… if you are trying to get your workout in before breakfast because you believe you will be burning more fat, well, the chances that you got your workout in versus missing it because you saved it for later in the day… therefore you will have better results in the end.
As far as the scientific side of things… the amount is insignificant. I don’t even do fasted cardio when I am training for a competition nor have I ever coached my girls to do fasted cardio.
In my mental picture of fitness, I have grouped this with the extra calories you burn by drinking extra cold water (your body has to bring the temp up and you burn a few extra calories) and eating super spicy foods… it still doesn’t give you the go-ahead to eat an entire dish of Thai food just because it is spicy (yes, I have used this to justify my overeating at some point in my fitness journey).
So, there you have it!!! Eat your breakfast:).
WHAT DOES YOURS LOOK LIKE? WHICH QUESTIONS DO YOU HAVE ABOUT HOW TO FURTHER DEVELOP YOURS?
Weekly Recipes and Meal Ideas
Are Vietnamese spring rolls somewhat clean?
Ingredients: steamed rice paper, steamed rice noodles, cucumber, boiled shrimp, shredding carrots, lettuce leafs.
A: Yep, they are pretty clean & healthy.
Quinoa banana pancakes demonstrated by a buff man who cooks, what’s not to love?? http://www.sixpacksmackdown.com/2012/05/22/quinoa-pancakes-recipe/?ref=fb
Ladies who Lunch
1 whole grain/flax flat wrap, 3 egg whites/1whole egg, avocado, spinach, a little fat free feta cheese.
Kale Chips and Fairy Dust
https://www.skfitlife.com/2011/06/02/kale-chips-and-fairy-dust/
New Breakfast Ideas
Make frittatas with tons of veggies and slicing them up like pizza slices. The same with egg white muffins. You could add any veggie and/or seasoning to change up the flavor of them.
Cake Batter Clean Shake:
Vanilla isalean shake (2 scoops), .5 cup frozen mango, 1 tsp. unrefined coconut oil, 1 tsp. almond butter. Add some ice cubes and blend until creamy and smooth – usually about 2-3 times without the top on to add volume and fluffiness. Serve in a sassy glass.
Clean Cake Pops
http://cravingsgoneclean.wordpress.com/2011/09/01/chocolate-coconut-almond-cake-pops/
Great spices:
Thyme
Sage
Marjoram
Oregano
Ginger
Curry
Paprika
Ground pepper
Nutmeg
Jamaican all spice
Cinnamon
Cloves
Turmeric Cilantro Powdered onion Powdered garlic
Red pepper flakes
A dinner the whole family will love.
Ingredients
- 8 egg whites (1cup)
- 1 large egg
- 1/3 skim milk
- 1 T olive oil
- 2 cloves minced garlic
- 1 medium white onion, thinly sliced
- 4 cups of baby spinach
- 1/4 tsp sea salt and black pepper
- Pinch of nutmeg
- 2/3 cup low-fat ricotta cheese
Instructions
1) Preheat oven to 375
2) In a medium bowl, whisk together egg whites, egg, and skim milk till frothy; set aside
3) Heat oil in a 10 in pan. Add garlic and onion and sauté for 3-4 minutes until softened. Add spinach to pan, and cook until wilted. Season with salt, pepper, and nutmeg.
4) Pour egg mixture into pan and drop ricotta by the tablespoon over top. Cook for 3 minutes until eggs begin to set on the bottom. Transfer pan to oven and bake for 8 min or until eggs are firm. (I didn’t place the eggs on the stove top. I simply add the spinach to the eggs mixed and placed in a round pan. Then add the ricotta to the top and bake in the oven till eggs were done.)
Stuffed Peppers with Middle East Flare
Ingredients
- 4 bell peppers
- ½ pound ground beef or turkey
- ½ teaspoon chopped garlic
- 1 teaspoon cinnamon
- 2 teaspoons cumin
- 1 – 8 oz can tomato sauce
- 1/3 cup golden raisins
- 1 cup cooked brown rice
- ¼ cup sliced green olives
Instructions
- Cut peppers in half and remove seeds.
- Place the peppers in a baking dish with the cut sides facing up.
- In a large skillet over medium heat, brown the meat with the cinnamon, cumin, and garlic.
- Add the tomato sauce and raisins and continue to cook until the mixture is hot throughout, apx. 4 minutes.
- Remove the meat mixture from the heat and stir in rice and olives.
- Scoop equal amounts of the meat and rice mixture into each pepper.
- Bake at 400 degrees until the peppers are soft, apx 30 minutes.
- You can add a little Feta cheese as a touch of taste.
Weekly Need to Know
ADVANCED QUALIFIER: You can do this at any time during your 12 weeks!
Are you ready to take the challenge up a notch? If you would like to access the ADVANCED weight training, please video record yourself completing the following exercises:
- 15 8-Count Bodybuilders (60 seconds)
- 70 Mountain Climbers (60 seconds)
- 25 Push-ups (30 seconds)
- Taking no more than 60 seconds rest between exercises. http://www.youtube.com/watch?v=bSrzOj533OE
Post this video in the private group or feel free to post it on my Facebook wall! Good luck!!!
Using the Private Facebook Group
The private Facebook Group was created to encourage sharing tips, tricks, insights, truisms, connecting, getting questions answered, and helping each other out. This is where you can connect with ME, Stephanie, too! If you have questions, please feel free to post them and either I or a member of my team will help to answer you. You can also reach us at challenge@skfitlife.com.
Weekly Resources
☀️ Clean breads: P28, Dave’s Killer Bread, When Pigs Fly
☀️ Big occasions with families and friends? Check out the clean eating guide: http://www.cookinglight.com/eating-smart/smart-choices/clean-eating-holidays-00412000069324/
☀️ The full story on chia seeds: http://www.rawreform.com/content/view/345/127/
☀️ FitLife Favorite Workout Songs:
- Let’s Go Crazy – Prince
- Boom Boom Pow-Black Eyed Peas
- Kat DeLuna featuring Elephant Man – Whine Up
- Kat Deluna – Unstoppable
- Celebration – Madonna remix (feat. Akon)
- Sexy Bitch – David Guetta remix (feat. Akon)
- Eye of the Tiger – Survivor
- All Fired Up – Pat Benatar
- We Will Rock You – Queen
- Good Vibrations – Marky Mark & the Funky Bunch
- Footloose – Kenny Loggins
- Piece of Me – Britney Spears
- Shake Senora – Pitbull
- Hollaback Girl – Gwen Stefani
- Jump Around – House of Pain
- Fever – Cascada
- Evacuate the Dance Floor – Cascada
- Dynamite – Taio Cruz
- Who Dat Girl – Flo Rida
- Give Me Everything Tonight – Pitbull
- Judas – Lady Gaga
- Not Myself Tonight – Christina Aguilera
- On the Floor – Jennifer Lopez
- Run the World (Girls) – Beyonce
- S&M – Rihanna
- We Found love- Rihanna
- Moves like Jagger Maroon 5
- Jump – Madonna
- Regulate- Warren G
- Knockout- Lil Wayne and Nicki Minaj (MOST FAVORITE WORKOUT SONG EVER)
- The Final Countdown – Europe
- Bang Bang – Troubador
- Tonight I’m Loving You – Enrique Iglesias with Ludacris
- Holding Out For a Hero – Bonnie Tyler
- OMG (featuring will.i.am) – Usher
- The Time (Dirty Bit) – The Black Eyed Peas
- Not Afraid – Eminem
- Stereo Love (Extended Mix) – Edward Maya & Vika Jigulina
- Wind It Up – Gwen Stefani
Recommended Products
Supplements: Isagenix IsaGreens and Ageless Essentials with Product B
Protein Powder, Meal Replacement, Vitamins, Protein Bars, and Electrolyte Replenishment.
Check out all of our recommended products here!
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Subscribe today!
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