Goal: Fat Loss

Achievements: -4.25 lbs of body fat, +4.25 lbs of muscle, +20 lbs deadlift, +20 lbs back squat, -2:23 Helen time with lighter band

Folks, please take note! Laura lost and gained the same amount of weight, so her scale would have told her she didn’t accomplish anything! This is why we tell you to throw out your scale as a measuring stick for your progress.

How she chose to spend her winnings:  one month at Intrepid and the rest towards a shopping spree at Lululemon!

In her own words:

I chose a gluten free diet with 3 days of paleo. The reason I didn’t do a strict Whole 30 is because I don’t eat meat with the exception of fish and thought it would be too difficult to eat enough within the limitations. I did however end up eating Whole30-compliant paleo at least 5 days a week/85% during the first half of the challenge. Another element I added was to not allow myself to skip meals. Since my goal was fat loss, I knew that my poor meal-skipping habits were training my body to hold onto excess fat, which contributed to a higher body fat % than I desired.

During the challenge I went grocery shopping quite frequently, 2-3 times a week, and cooked on a daily basis. I ate tons of veggies with salsa and guacamole as salad dressing and dip for everything. Fish was my main source of protein so I really had to cook all the time since it typically needs to be cooked to order. I ate tons of salmon since it was easy to make and any leftover from dinner can be eaten cold with salad the next day. I allowed myself white rice on non-paleo days which were usually days I came into Intrepid.

The second half of the challenge was difficult because I had many social commitments I had to attend but since I ate “clean” the majority of the time and went to the gym consistently, I was still seeing my waistline shrink as well as my strength increasing. By day 45, I was probably eating paleo 70% of the time. I definitely noticed that I felt better, with more energy on days I ate clean.

This challenge was really awesome and I’m glad it was a 90-day challenge vs only 30 days. It really helped make some of the changes become an everyday routine for me. I’ve gotten in the habit of not skipping meals and integrating much more fruits and veggies in my diet which has been consistent now post-challenge. I am also continuing to grocery shop and cook on a regular basis. I’ve seen such great results both from a fat loss standpoint as well as strength that although I allow myself outside of the “clean eating” boundaries sometimes, I strive to eat healthy & workout consistently to continue to improve, especially with summer bikini season right around the corner!

Reminder: Orders for the July delivery of J&J Grassfed Beef are due tonight by 11pm!

WOD 07.10.13

Bench 3×5 or Wendler 5/3/1

Then, 4 rounds for time:

• 10 Burpees
• 10 Pullups

Then,

• Run 800m