I haven’t posted a fitness update since I ran my half marathon in May. Since then my routine has completely changed because my fitness goals shifted from building endurance to building muscle. My body is very slow to build muscle in general, and when I’m doing any type of cardio in my weekly routine it becomes even harder. Since weight loss is the opposite of my goal, my current training and food plan reflects that. I’m so excited to share the progress I’ve made, and as a bonus, a couple of dietary and lifestyle changes I’ve made to maintain energy levels during those lethargic and headache-y days during the Luteal Phase* of my cycle.
*The Luteal Phase is one stage of the menstrual cycle that occurs after ovulation and before your period starts. Often times this is when “PMS” symptoms arise.
My Current Workout Routine:
As many of you know from my previous fitness updates, I’ve been working with my good friend and personal trainer, Katie Berrey for nearly three years now. She owns Rebel Fitness & Nutrition in Eureka, California and is certified in plant based nutrition. If you’re interested in learning more about her business, check out her interview on my Women in Business Series.
As a courtesy to her time and expertise I will never publicly post exact workouts or the exact plan that she puts together for me. I encourage all of you with serious fitness goals to try working with a personal trainer at least a few times to see how amazing your results can be when you trust a professional to help you.
For the last six months I’ve been doing an amended version of what Rebel Fitness calls the “Transformation Program.” Essentially the program includes customized daily workouts, training sessions when applicable, progress photos, measurements, muscle quality assessments, etc. Because Katie had a new baby (Asher, he’s adorbs) in September, the parts of the program that I can’t do myself have been put on hold until future notice. Currently I have an at-home program that Katie puts together that looks a little like this:
Tuesday: Heavy Hip Thrusts
Wednesday: Quick 30-45 minute glute and legs focused light weight circuit.
Thursday: Heavy Deadlifts
Friday: Quick 30-45 minute glute and legs focused light weight circuit – different than the first one.
Saturday: Rest Day
Sunday: Rest or light exercise like yoga, Pilates, or a walk.
I absolutely love this routine because I’m working out five days a week instead of six. But here’s the deal – Last week I ran six miles on one of my rest days. So for me, the idea of resting is nice, but doesn’t always happen. It just depends on my mood, and more than anything I appreciate the flexibility in my schedule.
With this routine I’ve been able to “PR” (beat my personal record) in hip thrusts, deadlifts, and backsquats (when they were in my schedule). Going from running and lifting light weight, to occasionally doing cardio when the mood strikes, but mostly lifting heavy has been a great change for my mind and body. And I’ve definitely gotten substantially stronger, lifting more than pre-surgery for the first time. BUT I haven’t been going to Pilates or yoga for the last few months. During bridal season it can be extremely difficult to get workouts in if I have to leave my house to do them, or if they’re at any time other than 5am. Therefore, that part of my plan has been put on hold until this week. Now that my busiest season is over and we’re back from vacation, I can get into the routine of at least two classes per week to strengthen my core and improve flexibility, which in turn, improve my lifts and form.
Other than my experiments with raw plant based eating, I’ve kept my nutrition fairly simple. I meal prep for work days and eat intuitively. Usually my daily food plan includes a smoothie for breakfast, a bowl of fruit for a snack, a salad for lunch, some mixed nuts and seeds as another snack, and then an unplanned dinner, because my husband likes them to be flexible. Because I found my results from eating raw to be so amazing, I’ve tried to incorporate as many raw foods into my daily routine as possible, but we do cook most of our dinners and sometimes I eat cooked foods during the day.
I don’t track macros or count calories at all. I don’t have a cheat day, or any rules regarding vegan junk food other than no refined sugars. I just eat (mostly) good plant based food, in whatever quantities satisfy me and give me enough energy to get a good workout in the next morning. The other day I went and got Beyond Burgers from Carl’s Jr for dinner – it’s all about balance.
Tips to beat the lethargy that happens right before your period starts:
I get tired before my period, not regular tired but so exhausted that I can barely keep my eyes open for at least one to two days. I also get a headache that is lingering, terrible, and sometimes morphs into a migraine. When my nutrition is on-point (all raw plant food) the headaches go away and the tiredness lessens considerably. Here are two things that are easy to incorporate into your daily routine that have helped me tremendously without having to change entirely into a raw vegan.
A very basic search of what magnesium does for the human body includes: Maintaining normal nerve and muscle function, supporting a healthy immune system, keeping the heartbeat steady, helping bones remain strong, adjusting blood glucose levels, and aiding in the production of energy and protein. Additional benefits include boosting exercise performance, fighting depression, lowering blood pressure, and preventing migraines.
During all my research to try and discover what I could do to help with my headaches, and why a raw plant based diet was so effective at curing them, I discovered that this one mineral was responsible for many of my positive results and is found in particularly high levels in leafy greens, nuts, and seeds – huge staples in a raw plant based diet. Our bodies also absorb much more of it if we consume it in food, rather than in a supplement form.
I started making myself (what I now call) my Chocolate Headache-Curing Smoothie. I drink one every morning and because of the high levels of magnesium found naturally in the plant ingredients, my headaches completely go away when I am drinking them on a regular basis.
1 Cup Coconut Water
3 Medjool Dates
3-4 Frozen Bananas
2 Tbsp Cacao Powder
1-2 Tbsp Raw Almond Butter
2-4 Tbsp Raw Hemp Seeds
Because of the hemp seeds, this smoothie is also high in protein. And because of the cacao, you can also enjoy a boost of energy. So add as much as you’d prefer!
#2) Mushroom Tea
I know, I know, I know. Mushroom tea sounds disgusting and conjures up an image of privileged college kids trying to dress like hippies and drink weird things for the sake of being holistic or whatever. But I have to admit they’re onto something. I’ve been drinking the Four Sigmatic Mushroom Elixir Mix with Lion’s Mane. The loose tea or “elixir mix” comes in tiny packets that I pour about two cups of hot water over, mix, then enjoy. You can add creamer to it, but I don’t. There is a touch of stevia added to the mix, but as someone who cannot stand the taste, I do not notice it. It tastes like an earthy tea, and I get mine from our local health food store. Four Sigmatic’s website is awesome, and there are several different elixirs, coffees, and teas to choose from so I plan to try more.
The reason why I love this particular elixir is because it’s organic, vegan and decaf yet it gives me a huge boost in energy that lasts most of the day. This is especially useful to aid in intense workouts and during long days at my shop when I’m about to start my period and I’m experiencing that intense lethargy. The lion’s mane mushroom supports memory, concentration, cognitive function, and nervous system function, so I’m also able to produce more meaningful work on projects that require concentration. I find that the energy it creates feels cleaner and more sustained than the temporary boost caffeine gives.
I hope that you’ve found some of this information useful. Leave a comment if you try my magnesium smoothie, and let me know what you think about mushroom teas!