Endurance Diet vs. strength training/HIIT Diet: What I’ve learned.

Endurance Diet vs. strength training/HIIT Diet: What I’ve learned.

In January 2016 I decided to try a crazy thing and follow a specific workout program and nutrition plan. Because what could it hurt?? I ended up loving the nutrition plan and workouts, I found them both sustainable for long term – I lost 20 lbs in four months and have kept it off for over a year and a half now. With my new found fitness regime, it gave me the confidence to do something I never would have attempted to do before but always wanted to – run a marathon.

I ran several half marathons in the past but always got EXTREMELY burnt out running and usually gained weight afterwards because I didn’t want to run for a period of time afterwards. And honestly, in the last 10 years or so, running was always the best way to lose weight that I knew of so I kept going back to it. Now I didn’t need to do it to lose weight; and I had a fallback workout regime for when I needed a break from running. So I ran my first marathon in March 2017!

I was planning to do it once and never again, but before the pain in my legs even subsided I signed up for the same marathon for next year. Because I knew the first one wasn’t my best effort. I felt I had a lot to learn and could do it better and run it stronger; and I wanted to feel good finishing (not sure that’s possible for a marathon, but I’m going to try!!).

This time around, I’m doing things differently. I really struggled for a lot of my long runs marathon training – fatigue, low energy, dead legs. A number of things contributed to this for me, with incorrect fueling before and during running chalking up as numero uno. I read the book recently called The Endurance Diet by Matt Fitzgerald, which talks about the diet of elite athletes – which coincidentally is the same across all continents. They all eat well and eat a diet heavy in carbohydrates. Obviously I am not an elite athlete, I am in the recreational category – but he lays a persuasive argument for the benefits of such a diet and why recreational runners can benefit as well. I’m not going to outline it here, but his research is substantial and definitely convinced me that carb heavy was the way to go. Not just any carbs – think clean eating/whole foods/whole grains/fruit/ oatmeal/potatoes, not sugary cereals or desserts. He outlines the specific food types and many examples of things different athletes eat in his book.

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Some healthy carb examples – beans, brown rice, potatoes, fruit.

I have further proof of this diet working – coincidentally, I followed it in high school. I did fairly well running cross country in high school, and my best year was my freshman year (26th in the Pennsylvania State Championship) where I followed a very strict diet of my own choosing. I don’t know how I came up with this, but I pretty much ate exactly the same high carb foods every day with little variation: a low sugar cereal for breakfast with milk. For lunch: juice, bagel with cream cheese, fruit and pretzels (hello carbs). Dinner was usually a protein, carb, and vegetable. I abstained from the majority of desserts and ate more fruit if I was hungry. After my freshman year, for whatever reason I lightened up on my diet and began including some unhealthier carbs; and in looking back I think diet was a contributing factor to my performance dropping. I still did well but not at the same level as that first year.

Matt Fitzgerald also talks about training in his book; and how most elite athletes do 80-90% of their training at a low intensity and only a small amount at a high to moderate intensity. Which was very surprising, but again – my high school cross country years came back to support. All I did for training during that time was consistently run 3-6 miles at a comfortable pace. Yes, during the season my coach incorporated speed and hill work, but my foundation during the summer was set with low intensity runs. And it worked.

Back to the present day – I attempted to follow my regular workout nutrition plan for marathon training with some higher carb cycle days, and looking back it was a colossal fail. It DID work for up to a half marathon distance, however. I had a PR for the half marathon distance December 2016 with a 1:38 time. But once I started running distances greater than 15 miles I really started struggling. I ended up with a minor foot injury 4 weeks out from the race so my training was cut short early in order for it to heal to run in the race, but I was really struggling on long runs and maintaining the paces that my training plan outlined.

Fitzgerald also mentions how too much protein can actually decrease your endurance performance. Honestly, I forget the scientific explanation, but you can read his book for it or just trust me that I’m not making it up to throw you off. And guess what my workout diet had plenty of? Protein. My meal plan wasn’t extreme like Atkins or anything, but it does lean heavy on veggies and protein and lighter on carbs and fats. Protein is necessary for endurance runners on a daily basis, but not at the frequency I was used to following.

So unknowingly, I was sabotaging my results with my diet last time around. So this time I’m trying to eat smarter. I am working on a balance of healthy carbs, fruits, veggies, protein and fats that are conducive to endurance running as I train for a Ragnar Ultra, which is 31 miles, but the training is very similar to that of a marathon. I’m already seeing the results, which is eye-opening!! I have SO much more energy on long runs. Although my legs do get tired, I still feel like I can push and keep going. Carb-centric is the way to go! I’m still working on finding that perfect balance, and honestly I love protein and had such a good routine with it so it’s hard to cut it out at times. I find myself thinking about carbs so much that sometimes I don’t realize I am not eating enough veggies, either, which are very important to a balanced endurance diet as well.

It’s a work in progress! If you are struggling with your endurance training – I highly recommend you read The Endurance Diet. I don’t know Matt Fitzgerald, I am not receiving commission off sales of his book (I borrowed it from my local library to read) – but it was a really, really good and informative read and I’d say a must for any long distance runner! Happy running ya’ll!

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22HardCorps Results!

22HardCorps Results!

One week after completing my first marathon in March, I decided to try out a different workout program – 22 HardCorps. This is a 22 minute, military inspired 8 week boot camp workout. There are actual military veterans in the workouts, which is pretty cool. The trainer is Tony Horton, who was also the trainer/creator of the very popular workouts p90x workout series.

Going into it, I thought 22 minutes sounded like a really nice break from the long distance runs I had been completing. It started out at a pace I was comfortable with, but by the end of the 8 weeks the workouts ramped up and were really challenging!!

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The calendar suggests 6 days of workouts each week and 1 rest day. 22HardCorps follows the portion fix nutrition plan, identical to 21 day fix.

22HardCorps alternates cardio days with resistance days and the workouts gradually intensify. 10 minute core workouts are recommended every other day, but are optional. I generally stuck pretty close to the schedule, but on days I had soccer games (Thursdays and Sundays) I did not complete a 22HC workout, so that did end up extending the 8 weeks to closer to 10 weeks.

A pull-up bar is recommended for this program, but I didn’t have one so used the acceptable alternate of a band and door connector. It wasn’t as challenging as pull-ups would have been (but who am I kidding, I can’t do a pull-up so would have been very assisted anyways!). So, here are my before and after pics! At initial glance it’s hard to tell a difference. To be honest, I didn’t weigh myself before and after, because I wasn’t really trying to lose much. I had a few lbs around my waist (inches, rather!) that I could feel and wanted to get them off. And I did!

Inches lost:
-3.5 inches around waist (my biggest goal accomplished!)
+1 inch around hips (so my hips got bigger. I think my gluteus maximus got bigger, which I am fine with. #gainz, right??)
+.5 inch on each arm – yay for slightly bigger muscles!
-.5 inch on each thigh – still some work to do there with toning.

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Overall, I loved the combination of cardio and resistance this program offered, along with the quick yet intense workouts. There are a lot of cool full body moves in this program, such as the Mountain Squats, bear, spider and gorilla crawls and MULTIPLE burpee variations. If you love a good burpee, this is a program to try because they are in a ton of the workouts, along with pushups!

If you think you’d be interested in trying out this program, message me! Beachbody’s subscription service is available with a 14 day free trial and you can try out 22HardCorps, along with any other Beachbody workouts you’d like!! Click here to sign up and try it out. Let me know if you’re trying it out so I can answer any questions you may have and support you!

Spring Into Summer Challenge Group starts April 3rd!

Spring Into Summer Challenge Group starts April 3rd!

Here in North Carolina we had some wonderful warm weather in February…shorts for some days! And then we got a little snow and it got cold again, wah.  But it will be warm soon enough – and summer bodies are made in the winter!  It’s time for swim suit shopping soon, are you ready?? I’m getting there with the help of my challenge groups! A challenge group is a small group of people, in a private group (we use the Beachbody Challenge Tracker App) who have the same goals – get fit using Beachbody nutrition plans and workout programs with the support of others doing the same! Comment or message me for more information about the group! It helps to have support to hit your goals 🙂 springintosummer

All Access Pass available for limited time!

All Access Pass available for limited time!

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For the first time ever – you can have access to every single workout from Beachbody, ever made, for only $99/year. How does it work? You do the workouts from any device that can access the internet. So – smart TV, laptop, tablet, Ipad, smart phone…Roku, Chromecast.

My TV is 5 years old, and therefore not smart enough to have an internet browser. So I picked up a chromecast at Best Buy for about $35, and it’s connected to both my laptop and Android phone, and I stream workouts from either device to my TV.

Those days when you feel like doing something different, but the gym doesn’t have a class at the time you want to go –> you can do Beachbody on Demand. You can do it here or there, you can do it anywhere. You can do it, Sam I Am!  You can find an empty workout room at the gym and do your workout at the gym, while utilizing childcare at the same time (I won’t judge. I’m all about that gym childcare!!)

You are traveling for work and want to squeeze in a workout in your hotel room –> You can do it in a box, you can do it with a fox! You can do it, Sam I Am!

The kids are sick so you can’t go to the gym –> You can do it in a house, you can do it with a mouse! You can do it, Sam I am!

If you’re interested, I can get you signed up and give you support as well with recipes and encouragement!  Email me or find me on Facebook or Instagram! redk55@yahoo.com or facebook – I have a group Healthy Living 2017 or Jodi Redcay Price; Instagram JodiPrice55.

Class Action lawsuit against Beachbody

Class Action lawsuit against Beachbody

I started doing the 21 day fix (Beachbody workout program) in January of this year (2016).  I lost 10 lbs in two rounds of 21 day fix (42 days).  Then I did 21 day fix extreme in March and started drinking Shakeology, losing another 7 lbs in that 21 days.  Then I did Brazil Butt Lift Carnivale workouts, continuing to drink Shakeology and lost a few more lbs.  Overall, I dropped from a size 10 to a size 6 from losing approximately 20 lbs.

Unfortunately, I had some side effects from this weight loss.  My clothing no longer fit.  I had to go out and buy size 6 clothes, as my 10’s and even 8’s were too large.  I felt pretty good at my weight of 130 (I’m 5’6″) at a size 6 and I didn’t feel like I needed to lose more weight so felt like it was a good time to get new clothes.  Even my stretchy tie at the waist pants were falling off.

So I bought a number of pairs of shorts, jeans and shirts.  I continued working out daily, doing a mix of 21 day fix, Brazil Butt Lift Carnivale and 21 day fix extreme while drinking Shakeology – but I modified my eating plan for 21 day fix to maintain weight vs losing weight, per the 21 day fix nutrition plan.

My weight stayed the same, but I dropped another size.  To a 4!!  (I had to buy a size 2 and XS in Old Navy, but pretty sure their sizes run on the big side). Now, my size 6 attire is too big.  Now, this is what upsets me!  Nowhere in Beachbody’s advertising did they advertise that this could happen.  Had I known that I could drop a clothing size without actually losing weight, I would have waited to buy all size 4’s.  As it is now, I have more clothes that I have to donate and more clothes to buy.  It’s quite ridiculous and I know several people that this same thing has happened to!  I’m pretty sure there are more out there, which is why I’m proposing a class action lawsuit against Beachbody for failing to properly disclose these effects of undertaking their exercise programs.  I consider it borderline manipulative business practices to fail to disclose this information.  It’s really unacceptable that I’ve been deceived in this way and had to suffer from these hardships. I’m also recommending they compensate me for all of my wardrobe changes that have been required as a result of doing their exercise programs.  I have several other plaintiffs joining me and I’m looking for more people to include in this legal action. Please comment below or contact me if you have suffered from similar situations with Beachbody exercise programs!

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*Disclosure*This is meant to be a satirical article.  I am a Beachbody Coach and everything I have indicated above in regards to weight loss is true.  I do not plan on filing a Class Action lawsuit for losing weight and/or inches, or for requesting compensation for clothes that no longer fit me.  I will, however, be requesting a receipt at Salvation Army for a tax write off for my old clothes!!*

From 21 day fix to T-25

From 21 day fix to T-25

I’ve been doing T-25 for 4 days and I’m starving!  Apparently the 21 day fix meal plan doesn’t quite transition to T-25.  I took a look at the nutrition info included with 21 day fix and it is definitely higher in carbs while a bit lower in protein/fruit.  I’m not complaining!

So breakfast today – more carbs (2 chia waffles) + less yogurt (Chobani Simply 100) + less fruit (wild blueberries).  I am loving Chobani Simply 100 in vanilla, and loving it on my waffles in lieu of maple syrup! Yes, plain would be better, but I just can’t always stomach the taste of plain yogurt.  Chobani Simply 100 is the next best thing – no added sugar – they use Stevia instead which is Beachbody approved in moderation.  I still use plain but in other recipes where I don’t have to eat it straight.

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Anybody else out there have any great T-25 meals they’d like to share?

Baked vanilla blueberry oatmeal

Baked vanilla blueberry oatmeal

I loooove baked oatmeal – it takes me back to my Camp Hebron days before my senior year in high school.  I worked in the kitchen and baked oatmeal was one of the best meals we made.  I regret not snagging the recipe; although I fear it probably had a bit too much sugar in it.  On to this healthier version!

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Baked vanilla blueberry oatmeal (8 servings)
nonstick cooking spray
3 cups old fashioned rolled oats
1 1/2 tsp baking powder
1 tsp ground nutmeg
1 tsp cinnamon
1/4 tsp sea salt or Himalayan salt
2 1/2 cups unsweetened almond milk (I used the coconut/almond blend and I’m sure regular milk would work fine too!)
1 tsp vanilla extract
2 large eggs
1/4 c unsweetened applesauce
2 TBsp raw honey
2 cups frozen blueberries, defrosted (if you use fresh blueberries – add 1/2 c more milk)

1. Preheat oven to 400° F.
2. Lightly coat a 2-quart baking dish with spray.
3. Combine oats, baking powder, nutmeg, and salt in a medium bowl; mix well. Set aside.
4. Combine almond milk, extract, eggs, applesauce, and honey in a large bowl; whisk to blend.
5. Add oat mixture to milk mixture; mix well.
6. Gently fold in blueberries (and any juice from defrosting)
7. Pour mixture into prepared baking dish.
8. Bake for 35 to 40 minutes, or until top has browned.

I topped mine with some non fat greek yogurt (Chobani simply 100 in vanilla) and a handful of blueberries.  My 22 month old loved it plain!

If you don’t like blueberries, feel free to omit!  The original recipe can be found here and doesn’t include blueberries.  I wasn’t too crazy about the nutmeg in this recipe either – next time I’m going to omit it.

21 day fix – this makes 8 servings, 1 serving counts as 2 yellow and 1/4 of a purple.  If you add a red container of greek yogurt on top plus more berries add those containers as necessary!