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lizzzfrancisco-blog-blog · 11 years ago

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Day 2: Jogging around the neighborhood on this beautiful day. #100happydays

#100happydays

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lizzzfrancisco-blog-blog · 11 years ago

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A typical morning breakfast consists of eggs, toast, glass of water, fish oil, & a cup of extra dark French coffee. I get my eggs either from a local farmers market or Whole Foods! I used to think that all eggs tasted the same, but they don't! The eggs I get are delicious! Also, depending on the work outs I'll do that day, I go between egg whites and whole eggs. Also my bread is Food for Life's Ezekiel 4:9 Sprouted Grain Bread. I put a nice spread of coconut oil on the toast as well. Fish oil is a have to. As for my coffee, I love dark roasts and I love it black. Sometimes I put a bit of coconut oil and coconut milk. It's amazeballs! Oh, I can't forget my tapatio sauce, I can't live with out it!

Here's an article on ways to improve your squat: http://www.muscleandfitness.com/workouts/workout-tips/8-best-ways-improve-your-squat

Ever since my knees starting acting up several months ago, I stopped doing CrossFit to fully recover my knees. I guess I've been a bit scared. I don't want to get injured. But I've finally got back into it three weeks ago. My squats are slowly progressing. I started with a PVC pipe to work on the full squat technique to where I am today with 40#. A great tip from a trainer at my gym: If I'm working on the correct full squat technique, do front squats instead of back squats. If your form is incorrect while doing front squats, then you'll drop the barbell. With back squats, it's easy to do it incorrectly and still squat.

One day, I'll get back to where I left off months ago. My 1 rep max back squat is 175#. Hopefully in months, my knees will be able to take the load.

I can't wait!!

#fitness #planet granite #squats #breakfast #fitlife #tapatio #coffee

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lizzzfrancisco-blog-blog · 11 years ago

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A great tool I found on The Lean Body for Her Challenge. It's based on weight, age, amount of exercise, etc. Here's the website if you want to check it out: http://www.freedieting.com/tools/nutrient_calculator.htm.

Now I've tried a few diets or I'd like to call them lifestyle changes. I've been trying to find a way of eating that I can constantly stick to. During my early college years, I've done the super low caloric intake where my body goes into starvation mode...NOT GOOD! I lost weight, but gained it all back and more. Never doing that again! Last year, I did the Whole30 Challenge where I ate a Paleo lifestyle for 30 days. I mainly ate organic meat, vegetables, and fruits. In this program, you shouldn't eat any starches or legumes. To obtain the benefits, you can't eat rice, bread, potatoes, beans, or pasta. The only potato I ate were sweet potatoes. That's the snap shot of that challenge. I lost 11lbs and I had amazing personal records at my CrossFit gym. I had a personal record of 1 rep max back squat at 175lbs and 1 rep max dead lift at 225lbs. I noticed that my energy levels went up and I didn't feel lethargic during the day. No afternoon nap time! It was a great time for me! I also didn't lose much weight, but maintained it. However, my body composition was bangin'! However, it's easy to fall off the program if you're not disciplined, and I admit, I am not that disciplined. Whoopsies. I gained weight after several months since I started eating all those yummy delicious pastas, breads, and my Filipino love for rice!

I realized over time, I needed to find a balance for everything. With the program I'm doing now, there's a nutritional guideline. Instead of white rice, I eat brown rice or quinoa (I have a special jambalaya recipe that I make with quinoa. Delish!). Instead of regular pasta, I eat whole grain/brown rice pasta. Instead of potatoes, I eat sweet potatoes. Instead of white sauce, I used marinara. I am also very conscious of what ingredients are in my food, and where my food comes from. I do my best to eat non-processed meat and dairy.

I'm still learning though. I'm thankful for so much great information from many articles and studies out there. I realize I just need to make better and smarter decisions in order to fuel my body right.

Here's to the process!

#fitness #lifestyle #leanbodychallenge #food

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lizzzfrancisco-blog-blog · 11 years ago

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Lately, I've been fortunate to have the opportunity to focus on me. I don't remember having a chance such as this. Where I am not required to be the breadwinner, not required to go to school, and I am able to choose my own work schedule. This definitely is a weird transition for me since I'm a very task driven person. I have this nagging feeling that I am not fulfilling my destiny...whatever that may be. Maybe this time, I don't need to be extremely busy while sacrificing my nutrition, exercise, and sleep. I don't need to push energy drinks and coffee to stay awake. This time...I get to do what I needed for a very long time. Focus on me. It took me awhile to realize this.

What hit me was after my husband and I got back from a month long trip to the Philippines. I stepped on a scale, and I have reached the heaviest weight ever...183lbs. I know it's not an excuse but I stopped working out and eating a healthy lifestyle for several months due to developing tendonitis on my right knee. I used that as my excuse.

So here I am doing my best to make a comeback. My husband and I decided to join a challenge, the Lean Body Challenge (http://www.labrada.com/lbc) hosted by trainers Lee Labrada and Jamie Eason. It's a 12 week program that provides specific exercise routines and nutrition guidelines for men and females. Excited? Yessirree.

My husband just got hired as a police officer. He's actually in good shape, but he wanted to get leaner and stronger. So he thought this was a great opportunity to train for survival on the streets and to support me in the process.

As for me, there are two reasons for wanting this change: professional and personal. I am currently in the process for Sacramento City Fire Department for the position of a firefighter. Yes! I've been in the process for three years. I've passed my written exam, EMS skills exam, and oral interview. I was emailed that they would contact me within the next 3 to 6 months to start my background process. All I need is that to and to do the CPAT. I have the resume and background experience for the career, however what is holding me back is my fitness. I would hate to not get the career due to my fitness. I would hate to miss the opportunity of a life time, my dream career, because I couldn't do the physical aspect. I've done it before since I've put myself through the fire academy a few years ago. My physical fitness since then has changed a lot.

For the personal aspect, I'm doing this for me, my husband, and my future family. I've realized through personal experience that being physically fit will help me with day-to-day activities. I want to be able to take care of of my family. I want to be able to lift, jump, run, etc.

I have three jobs. I work as EMT on an ambulance, an ER Technician at a hospital, and an EMT Instructor's Aide for a community college. On the ambulance and in the hospital, I've seen so much sickness. The worst were patients in their 40's and 50's who are unable to care for themselves. They were stuck in their beds, unable to walk, attached to dialysis machines, constantly checking their blood sugar, and the list goes on and on. These patients have a strict diet, yet some of them don't care and eat whatever they like. Soda, candy, chips, fast food... just junk. I personally knew a few that passed away. Although at times my job can be depressing, I also find it as a motivator. To motivate myself to go through years and years of taking care of myself: to live a healthy lifestyle.

I'm excited and I have so much support. From my fitness community, my family, my husband, and most importantly, God.

My goal is to lose 30lbs by the end of the 12 weeks (153lbs).

Bring it on.

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