healthy habits 2019!

One of my 2019 priorities is my health so I thought I would share some of my habits to kickstart the year!

Plant Based!

Processed with MOLDIV
July 2018 to January 2019

A picture says it all! I decided to go completely plant-based (vegan) in July of this year and it has radically changed my life for the better.  Not only have I lost +30lbs just through diet, my skin has never looked better (along with my vitamins!) and by eating whole foods (non-processed food) I just feel wonderful!

Not to mention:

vegan_for_everything

Some awesome documentaries and resources can be found here!

Forks Over Knives – Netflix, about the health consequences of eating animal protein — it’s no coincidence that diseases like type 2 diabetes, heart disease, obesity plus so much more has increased with the amount of animal protein being consumed.

I Love Vegan –  holy vegan recipe batman…. they have everything here – literally you will miss NOTHING by going vegan!

Veganuary – An awesome challenge for the month of January to go Vegan!!

Sleep Tracker!

For those of you with a fitness/activity tracker like Apple Watch, Fitbit etc this is a game changer!  A few years ago I talked to a nutritionist who actually prioritized sleep as the first thing to conquer/change in a daily routine for weight loss.  She would see clients lose weight just by increasing their sleep!  Of course sleep is directly linked to health and wellness.  I am someone who had no idea what my ideal sleep was, or what my sleep patterns meant for my days/goals.  Pre-Apple Watch life I would have inconsistent habits with sleep (I still LOVE a good all nighter – but my body hates them).

I started tracking my sleep and within 2 weeks I had confirmed that 7.5 hours was my ideal sleep target to function at my best each day!  With 7.5 hours I felt rested, ready to engage, brain ready to work and body operating at an awesome foundational level.  Now it’s easy to prioritize sleep so I work/live my best life!

Oils!

groucy_pants_blend

Surprise! Oils are a HUGE part of my health and wellness regime!  I use them for everything – both physically and emotionally!

Oils to aid in metabolism, support anxiety/stress, help for restful nights, ease stomach discomfort, support lady health, support glowing skin… basically EVERYTHING.

I’ve found out so much about the efficacy and safety of essential oils and I will forever only recommend doTERRA because they are 100% clear in their process/practice and commitment to wellness with oils.

Exercise!

Tannith and I decided to get back into the whole ‘workout thing’ since we both feel so much better when we do move our bodies!  We turned to Betty Rocker (you’ll remember we did a 90 day challenge and both saw awesome results back in 2015!) and I’m already LOVING her new workouts and the burn!

It really helps with stress management and my confidence when I am moving/toning my body.  Plus, I get to use my fancy basement gym equipment!

Well there you have it.  Just a few simple ways I’m investing in my health in 2019.

When I take care of me, I can do more for the world and others!

xo

gfk

Fitness Journey 2.0

workout-quotes-1

I titled this fitness journey 2.0 but let’s be honest, it’s like on update 14.4. When we moved back to Denver, I just got out of habit with fitness and wellness. I stopped going to acupuncture, I stopped riding everyday, I stopped a lot of healthy habits.  And you know what? I’m not mad about it.  It was an incredibly stressful year when we moved back and working out wasn’t a consistent priority.  I did HIIT workouts, Betty Rocker, ran and biked some, but after a while I would stop due to weather, health, or just because Law & Order was on.

So here we are 2017, for the last 4 months I have been consistent and the results are insane and am highly motivating. In November, I joined the rec center that is literally a 5 minute walk from our house and started riding.  Then in December I started a program from Massy Arias.  I did it again in January and now in Feb am getting into some new workouts at Crossfit! I ride the spin bike probably 2/3 times a week to prep for my ride in September with the Tour de Cure.

I also have been meal prepping my but off – here is my typical day:

Breakfast: 1.5 Cups Eggs Whites, 2 C Sweet Potatoes 4oz ground turkey

AM Snack: 1/4 C Cashews – Apple

Lunch: 6oz Ground turkey/1 C Broccoli/ 1 C Potatoes

PM Snack: Beef Jerky/Apple/LaraBar

Post workout: Vega Performance Protein

Dinner: 5oz Ground Turkey/Unlimited Salad

PM Snack: nuts/salad/almond milk latte

Plus you can see from my last post The Nausea – I got rid of hormones that derail my day and weeks. No more bloating, cravings, and emotions telling me to sabotage my success.

Here are my before and afters.

32091610264_58555ccb0d_c
From September 2016 to Jan 2017
32120987273_bc3620466a_c
Two week difference – dem abs!! 

Starting Feb 20th, I’m doing Whole 30 again.  Just as a reset, you’ll notice the menu above is paleo – but I have been sneaking processed food here and there – like that red velvet cake Rob insisted we make for V-day.  But again, I’m not sweating it (well literally I am lol).  It’s funny though a few days of frosting and I was craving it again, so time to nip it in the bud! 😉

I’ll update as I Whole 30 it up!

Goals For #MakeFatCryChallenge

Well Day One of the Make Fat Cry 90 Day Challenge is underway and I am still so excited!  I thought it would be great to have some measurable goals to reflect on along the way also.

Goal #1:

Push-ups – you think after all the weight-lifting, cat/pug lifting, and trying to carry ALL my weekly groceries up the 3-4 flights of stairs at once I could do a push-up.  Well I cannot.  I can do a ‘poor man’s’ push-up, on my knees or by not touching my nose all the way, but I can’t seem push myself back up when I lower my body all the way down.  So there’s goal 1.

Goal #2:

My jeans won’t be so tight. Listen the ‘I just washed them so that’s why they must be snug’ excuse has only bought me a few months and I am not buying the next size up, so I’m anxious to see my Levi’s fit with just a little room around the waist.

Goal #3:

Follow the plan!  This one is the most critical and will ensure I even see my other goals, but I’m going to follow this plan down to the last chia seed smoothie and plank exercise. I know if I put the work in, I will see the results I want.

Goal #4

Be nice to myself! I’m not gonna make excuses or miss workouts or eat Whoppers, but I think a huge part of this challenge is being kind of myself also.  I care enough about my health and my body that I am changing my lifestyle to reflect that. Despite what each day may feel like, I can be happy in knowing that I am being kind to me!

Also be sure to check out my partner in crime’s blog over at FranklyTannith!

Yay! Can’t wait to experience these next 90 days!

xx

GFK

Betty Rockers “Make Fat Cry” 90 Day Challenge

In my last post about finding balance, I mentioned that I am doing a 90 day health challenge. Well! The time has come! I am going to participate in Betty Rocker’s “Make Fat Cry” 90 Day Challenge. Other awesome news is that I am getting the support from my best friend Tannith from franklytannith! She did the 30 day challenge and saw such success that we are both motivated to do this longer and more nutrition based endeavor.

For the past few months, my exercise habits included more and more time running, spinning, and cardioing – but I could also feel my jeans get tighter and my eating habits fall back into not so good ones (“I’ll get back on track tomorrow…tomorrow…tomorrow”). I’ve reached a point in my life where I am ready for balance in all things. Thus, this challenge is the perfect way to kickstart this new way of living I’m in pursuit of!

Healthy nutrient-filled foods and appropriate circuit and body weight exercises (max 30 mins) could not be more balanced. If you’re not familiar with Betty Rocker (also named Bree! and she also lives in Denver!) you should definitely check out her blog & instagram to see all the awesome things she is doing in the fitness realm.

I have not been more excited for a ‘radical life change’ since I did the HCG Protocol 2 years ago. I will admit 15 pounds have crept back on over the past six months, but instead of going back to the Protocol as the first reaction, I am doing this challenge. I am ready to get back on track with proper portions and nutrition as well as do daily appropriate workouts. I have to say that nothing is more frustrating than spending hour(s) a day working out only to see absolutely no results physically. I know quite a few people like this and after seeing my New Mexico pics I have become one. Too much exercise + whacky nutrition based on imbalanced nutrient levels = not a body I’m taking care of.

So my friends, for the next 90 days I will be apart of this challenge and I am so excited. I plan on following it to the ‘hemp seed’ (one of the many great nutrient packed ingredients I’ll be eating) so that I can truly see results. I plan on updating at least weekly for the next 12 weeks – you know it will be before and after crazy on here.

I spent a good chunk of change and a good chunk of time today prepping for the first week. Although, I can’t share specific recipes on here (Betty Rocker owns that IP yo!) I will definitely share my progress and my experience along the way.

Here’s some funny time lapse movies getting ready for the week!

My HCG Weighloss Journey

So I have been wanting to write this post for a year.  However, I figured I needed some time/evidence/and some personal research before I dished about my weight loss last fall and then keeping it off for over a year.  I lost the weight through a controversial method – the HCG Protocol.  Some see it as no better than a diet pill, for me it was in no way shape or form ‘the easy option.’  Also surprisingly, through HCG I learned just how important nutrition and fuel is for my body. It went from the sole desire to ‘look a certain way’ to being able to fuel my life and be healthy.

Shall we look at a before?

8/2013

Now what about an after (april 2014)?

i know a 'paleo' diet of at least 1600 calories a day and running 2-3 times a week works for me.
i know a ‘paleo’ diet of at least 1600 calories a day and running 2-3 times a week works for me.

And now?

i need fuel for zee muscles!

Let us begin.

About a month after I got sober in July 2013, I realized that just stopping my alcohol consumption would not magically make me lose the weight I had, for years, deduced must be there because of booze/booze related consequences. After a month sober, I physically felt better and mentally felt great, but still had every excess pound on me.  Now at this point, it had been years since I exercised regularly and I had 26 years of bizarre eating habits going on.  A prime example of my ‘bizarre’ eating habits is ‘oh no I can’t eat that whole serving of chicken breast, instead I will only eat half and  use those ‘saved’ calories to consume some M&Ms’ – makes total sense…..  However, before HCG I had tricked my brain (but not my body) into thinking all calories were equal.  Of course I’ve heard the opposite of this said everywhere; at the gym, at WeightWatchers, at CrossFit, at Title Boxing, at Whole Foods, on Dr. Oz, in People Magazine, etc etc… but I never really believed it. Why? Because I wanted to eat the bad shit.  Plain and simple.  Sure an avocado is amazing for your body/nutrition, but a donut is more fun!  Also I am a ‘victim’ of the generation that was told fat and calories are BAD!  Something we as a culture are just starting to wake up from….

However, I digress, I wanted to lose the weight. I was single, sober, and by golly I wanted to be thin.  (Yes thin, not healthy – we will get there) When thinking about the way to lose this excess 30 pounds I had with me, I immediately thought of the HCG Protocol. I have had several close friends see long term success with HCG so I figured I would try it in Chicago.  Oddly enough, there is a medical clinic just two blocks from my house that advertises (in giant neon flashing lights) that they have the HCG Protocol there.  I took it as a sign from some ‘diet higher power’ and made an appointment.

Now here is where the risk got high.  This HCG protocol was not cheap.  In fact, it was a cool $1000.  I was weighed, questioned, pinched (for BMI), and had an EKG done for heart health in my consult.  The Doc said – it seems like a good fit for you.  I agreed (good thing I had that 0% APR Chase Slate card on me!).  I’m going to give the canned version of what the next 42 days of my life were like.  First off, I was to inject myself daily with HCG (which some of you may recognize as a hormone produced by pregnant ladies) and follow a very strict meal plan of specific foods that were under 500 calories a day.  This may sound alarming, because well it is pretty insane. But, I had seen the results of the folks that followed the protocol and so I followed the instructions.

The first two days of injections you get to pig the eff out.  NO JOKE. There’s a little bit of a ‘science’ behind what you want to eat (more fats/proteins), but basically anything you want in an quantity until you are so full you may vomit all over yourself.  I vividly remember this was the last time I ate Taco Bell. It was amazing.

Day Three – 42. 500 calories MAX a day.  Of only certain proteins (chicken breast/certain fish), leafy greens, and two fruit options (apple/grapefruit). So I wasn’t miserable. 1 – because the pounds fall off by 1-2lbs per day. So it was at least results producing. 2 – the HCG chemically tells your brain/body you are satisfied at 500 calories and thus is allowed to burn your fat without knowing you are actually starving yourself. I don’t know the real science behind this – this was my attempt at not putting you asleep but sharing my process. Now this whole 500 calorie business is serious. I recall one day chewing (NOT EATING) 10 sticks of gum and because of the sucralose in the gum I gained 3 pounds. Once I realized that was the only thing different in my diet I made sure not to do that again. That was early in the protocol too so it reinforced that cheating was going to really sabotage this.  Plus I JUST SPEND A GRAND ON THIS. (Believe me I hyperventilated about it many times – but stress deters weightloss so I had to calm the eff down and be thankful that card was 0%APR for a year longer)

During these 42 days I also had weekly (every Sunday) doctor visits where I would weigh in, get my weeks worth of shots and a weekly B12 shot.

So, naturally there is fear about the sudden stopping of the shots and then increasing the calories.  At the end of the 42 days I had gone from 195lbs to 166lbs.  For the next two weeks following the protocol I had to increase my calories to at least 1500, BUT remain on the same selection of foods. Now 1500 calories disappears very quickly in a diet where you can have nuts, pasta, pizza, sugar, soda, but when you can only eat eggs, chicken breast, leafy greens, apples, grapefruit, certain fish… it takes a lot of those things to get you to 1500 calories. For the first time in my life I felt like I was gorging on healthy foods.  The doctor said I would probably continue to lose a few pounds which I did – I finally ended the weight loss at 164lbs. This re-introduction of calories is also so important because it sets the ‘base level’ for your metabolic function.  So if you follow the 500 calorie days, then biff it in the 2 week post weeks the whole thing was WORTHLESS.

After the two weeks I was able to introduce basically everything except starch and sugars into my diet. Obviously this means bread is out. Sugar is the goddamn devil, but again that’s a conversation for another day.

So what did the protocol teach me? A LOT.  It actually retrained my ‘yo-yo dieter’ brain into eating proper and good nutrition. Gone are the days of skipping dinner to eat a pack of M&Ms or have a sugary cocktail. Now I want to eat to fuel my body.  In the past year I have learned that I can do anything with my body – ride 1000 miles on my bike, walk around Thailand, craft, walk my pug, discover Chicago, run an 8 minute mile, and learn to box.  In September I took a break from my usual 2 hour daily active regime (3000 calories/day intake) and got a little confused.  I started letting the empty sugar calories invade my day instead of eating cashews/avocados and other healthy fats. I blame seasonal induced lameness.  I got on the scale on 11/3/2014 and weighed 175lbs (at night after eating all weekend long in Des Moines) and was bummed.  I knew what I had to do….  Today (11/10/2014) I’m 164lbs as I have cut the added/processed sugar from my diet for just the past 7 days. (What’s that base level weight?! you are a real thing?!)

In conclusion, the HCG for me was the best option and it came at a time when I was most focused and inspired to do this. I followed the Protocol to the ‘t’ and lost the 30+lbs in the 42ish days.  I have successfully kept off ALL the weight over 14 months later. To say I am happy with the process and the results is a gross understatement. The HCG protocol retrained my brain to care about my nutrition and my health, not my calories.  Today and this past year I have experienced the healthiest relationship with food I have ever known as an adult.  It may seem extreme, it may not be your cup of tea, but it allowed me to reach a level health wise that I am so proud of. I know what works for my body and I am happy that finally at 27, I have a healthy relationship with my body and with food/nutrition.

If you have questions you can email me at ghostfaceknitter@gmail.com – I would love to educate anyone interested in this process. I also understand many people do not agree with this protocol, I understand that as I was once very against this (until through my close friends was shown long term healthy results are the outcome) – please don’t demean my journey as I would never demean yours.

Thanks for reading.

GFK

XXX

GHOSTFACEKNITTER

IMG_9589.JPG

With fall here and the holidays right around the corner, let me make your custom items/gifts! Pretty much anything you see knit/sewn/crochet I can make for you! My pricing is very affordable and I work hard to get you exactly what you dreamed!

I have done custom embroidery orders, scarf/cowl, baby bibs, kleenex coozies, crochet people/objects, dresses, skirts, blouses! Don’t forget about the pets either – I can make any costume idea or fun accessory for them too!

IMG_9437

IMG_9031

custom cake

20140818-063215-23535264.jpg

ghostfaceknitter
ghostfaceknitter

one of khalessi's dragons
one of khalessi’s dragons

carnival set of towels
carnival set of towels
embroidered tea-towel for my Grandma's birthday.
embroidered tea-towel for my Grandma’s birthday.
Baby B likes his sweater.
Baby B likes his sweater.
Amy Bulter Pillow well received.
Amy Bulter Pillow well received.
new pj shorts for the STAKBE club.
new pj shorts for the STAKBE club.