R30 Week 2- Day 3: Whey to Go!!! (GIVEAWAY CLOSED)

Energy and persistence conquer all things -Benjamin Franklin

Morning Brickhouses!!

It is Day 3 of Week two! I am feeling pretty confident after my workout this morning! I still am trying to get some of the moves down (especially the pendulum lunges, crow pushups and one leg bridges) but I can honestly say that Week 1 has prepared me for Week 2! I have been trying the advanced moves with Shelly on some of the workouts and the cardio is not nearly as hateful as in Week 1 to me!

It seems like other day I am getting an email or a FB message with someone joining! This makes me so happy to know that people are seeing our progress, our rants and raves, and are crazy enough to GET SOME OF THIS FITNESS!!! A co-worker of mine (who is a dude!! *gasp*) actually is joining, I am giving him my spare DVD from the giveaway-that-wasn't and when I get his operation name I'll post it!

Let's welcome our newest challenger:

Aminta Cross- #operationfit4life

Welcome!!

Now on to something VERY important! I don't know how many of you read my post about what you need for R30, but I would like to STRESS to you that if you haven't picked up some type of protein shake, powder or bar, or aren't eating protein after your workout to do so ASAP!! As I stated before, with R30 we are building lean muscle mass every day. Protein is depleted after a workout and it is necessary to rebuild as soon as possible after a workout.

 Today I went to  Vitamin Shoppe to shop for YOU GUYS!!! You may not know where to start, or what to pick so I have a couple of options that are affordable, easy, and tasty!

Biggest Loser for Designer Whey

Designer Whey is a trusted name in Whey Protein and has been around since 1993. They have all types of products including liquid shakes, bars, and powders. I am not getting paid to endorse them (obviously lol) but while I was doing my research I did find an online coupon that can be helpful in motivating you to get your protein shake game up! I totally wish I had known about these coupons before today, my favorite Aria shakes are made by Designer Whey too! I spend about $50 a month on shakes! Grrrrrrr!!!

I picked up Red Raspberry! And yes those are my comfy blankets! I blog from the comfort of my bed!!

This can was on sale for $10 usually $15. They have so many other flavors that don't come in a Biggest Loser can but I am a gimmick queen and I looooovess Biggest Loser especially now that I get to see  this guy:

 Dolvett Quince the new Biggest Loser coach *SWOON*

Ladies no need to thank me. You are quite welcome! Moving on....

Aria Chocolate Milkshake

This is my trusted Aria Shake! I love the flavor and I love that is made with soy! I am a stubborn lactose intolerant so it does help that it is half and half. (50% Whey and 50% Soy). It also has nutrients designed especially for women like folic acid and calcium. I have been using this for about a year. Even before I knew you were supposed to drink it, I was using it as a meal replacement since I worked late at night. I usually pay about $12 for this and sometimes they are on sale.

Vegan Proteins- Double Chocolate

If you are vegan then this protein shake is the one for you! It is NOT The one for me! This shake tastes like plants! Blech! I don't believe that my palate is clean enough for this! When I was on my vegan tip last year (lasted about two weeks) I bought this. It is made with peas, cranberry, sprouted brown rice, alfalfa, and organic hemp. So if you don't get down with the dairy try it I am sure you will like it!
*crosses fingers for YOU*

Designer Whey- Protein 2 Go

This is something that I haven't tried yet but l thought was a genius idea! You get the same amount of protein as you would in a shake or bar and it acts as a flavor water packet! All you do is open it, pour it in a water bottle and shake!! This was $6.49 at Vitamin Shoppe and is a new product.

Just like a Crystal Light packet!

I am going to try this sometime this week! Its a great way to also get you water in for the day!

Ok so lastly I want to show you my favorite bottle of all times for my shakes, The Blender Bottle !!!! Instead of having to deal with a blender especially if you are pressed for time like I am, the Blender Bottle will be your BFF! It comes in three pieces. The bottle, whisk ball, and a top. Pour your milk or water in, along with your powder, shake that bad boy and you have a perfect, clump-free shake!

Secret Weapon!!

Blender Bottle

Because I love this thing so much, (I have one in green and blue) I will be giving away two blender bottles to my SUBSCRIBERS!! These retail anywhere from $9-$15 depending on the size. This one is a 20oz and will be the one that I giveaway! Here are the rules:

• Must be a subscriber of the blog (Google Connect on the right-hand side)
• Do NOT have to be doing the R30 Challenge
• Comment with your favorite color and fantasy/favorite shake flavor
• All entries must be received by Friday November 4, 2011 at 9:30pm (CST)

It is really simple to get in on the giveaway. The last giveaway didn't go so well so let's get it together ladies!! Good luck with the challenge and the giveaway! LET'S GET IT!!!

-KEF
xoxo

#operationbrickhouse
#teamfitness
#getsome
#LETSGETIT
#R30challenge

Ready? Get set..GOOO!!!! *Update 10.17.11*

Hey Brickhouses!!

We are less than two days away from our Ripped in 30: 30 Day Challenge!! Some of you may have already started to get a feel for what's to come! I did it all this week and I am ready for Jill and the girls to change outfits and get new circuits!lol

I wanted to take the time and give everyone some encouragement, tips, and let everyone know what you will need to get this weekend if you don't already have it. First things first! I want to let ya'll know who will be doing the challenge! We are here for encouragement, accountability, venting, and support so comment comment COMMENT!! And help your fitness sisters out!

Check out some of the hilarious operation tags the ladies have come up with! GET IT GIRLS!!!
*UPDATED 10.17.11*

1. Denise Morgan - #operationBrickhouse
2. Kristen Smith- #operationBalancedLife
3. Holly Carrell- #operationByeByeBelly
4. Tonika Robinson- #operationSpanxFree
5. Precious Gentry- #operationCokeBottleModel
6. Letesa Johnson Evans- #operationFlatTummy
7. Rebecca "Bee" Wade- #operationMILF 
8. Donna Martin -#operationGetRight 
9. Heather Vulcano- #operationHighNTyte 
10. Anastacia Scott- #operationCokeBottle 
11. Dee Matt- #operationDoubleTake

These operation names are funny but they are also the inspiration as to why we all are doing this! Kudos to all these ladies for stepping up in the name of better health and wellness and will look and feel FABULOUS while doing so!!

WHAT YOU NEED

There are a couple of things that you will need in order to complete Ripped in 30 successfully. For the things you don't have I will provide substitute options.



Dumbells!

For the strength portion of each circuit you will need weights. I recommend 3-5lbs to start with and work up to 8-10lb weights. For Week 1, I used my 8lb weights for circuits one and two and my 5lb weights for the last circuit that is mostly arms (my problem area). This may be the same for you, in reverse, or one type of weight for the entire thing. Substitutes: Cans, text books, bottles filled with bleach. (Some of these options don't distribute weight evenly but are good temporarily)

Yoga Mat!

We are going to be doing quite a bit of floor work especially during the one minute ab workouts that end each circuit. While it is not completely necessary it will make the floor more comfortable for you! Substitutes: Towel, plush blanket/throw blanket.

H20- WATER!!

 Ladies, please stay hydrated! PLEASE PLEASE!!! Stay hydrated!! H2O is paramount to your success in fitness. It washes out toxins, it replenishes and restores, it keeps you energized! I would challenge everyone to drink a glass/bottle of water as soon as you wake up in the morning to get your body replenished first thing. And especially have some handy while you exercise. Check out this water calculator and take a quiz that will calculate how much you should be drinking based on your weight and exercise level. For my anti-water drinkers out there, there is nothing wrong with adding low calorie water packets to your water (ex: snapple, crystal lite, etc.) because you are still getting water in. We even get water from fruits and veggies! Who knew?! Substitutions: NONE!!!

NUTRITION

As far as nutrition is concerned, Jillian is pretty strict on what she wants you to eat during R30 in order to get maximum results. I've already done a post about RMR-Resting Metabolic Rate where you calculate how much your body needs to lose a pound or more a week just by changing your diet intake alone . Jillian recommends that each meal (breakfast, lunch, dinner) be no more than 400 calories and that your snacks don't exceed 200 calories. That may seem restrictive but if you have been following your RMR and counting calories your meals should already be 400 calories give or take.

I will have to upload the PDF meal plan for R30 when I get home. Now when I go to the website that was designed for R30 it is asking for credit card info for a 30-day trial. I got the DVD back in the spring when you didn't have to enter this type of info. Feel free to pay if you want, but I should have saved it as a file on my laptop (at work) which I will share. I printed a copy way back when..

An example of a Day on R30:

• Breakfast- Two Eggs and Toast
• Lunch- Salad w/ protein (chicken, steak etc)
• Dinner- Roasted Salmon and veggies
• Snack- Protein Bar, String Cheese and an apple

POST WORKOUT

Something that I have learned in the last six months that is EXTREMELY important is your post workout meal. It is the MOST IMPORTANT meal of the day if you are looking to build muscle and lose fat. This doesn't mean you can eat just anything. If you eat foods with FAT (chips, popcorn, etc) it will SLOW down your digestion and fat burning. You need to instead eat proteins and  carbs. These two nutrients are depleted as you work out and need to be replenished and moved into your muscle tissue within 30min to one hour after a workout. Common proteins are fish, meats, chicken, eggs, and peanut butter. These are fine to eat, but liquid protein is the best because it digests and replenishes faster.

I recommend a protein shake with Whey. Most protein shakes are available at any grocery store, Vitamin Shoppe and GNC. I don't drink cow's milk so I use a shake called Aria. It is formulated for a woman and is about $10-$12 depending on where you go to get it. I have tried it with water and with Silk Almond Milk but you can use whatever you want! I just love milkshakes so...

You don't have to get the same protein shake as me, or even get a protein shake, but PLEASE eat something with protein so you your body will be replenished!

So that's it for what you will need, besides the DVD of course! Everyone who has signed up is on fire for fitness! I plan to have a daily thought each day to get you through! We are ALL in this together, this is a community so if you are feeling tired, weary, frustrated comment about it and we will all encourage each other!

If there was anything I didn't cover or if you have a question, please email me at melakelise@gmail.com, Facebook me, or leave a comment.

Until Sunday ladies have a fit-abulous day!!

LET'S GET IT!!!!

-KEF
xoxo

#operationbrickhouse
#teamfitness
#R30daychallenge

PS. If you haven't given me your operation name please get it to me ASAP!

                                IT'S NOT TOO LATE TO JOIN THE CHALLENGE :)

30 Day Challenge UPDATE

Hey Brickhouses!!

I am pleased to announce that although NO ONE has actually signed on for the giveaway, we have SEVEN confirmed ladies who will be joining the challenge and some have already gotten warmed up and tried the Week 1 workout! Thanks to the twitter PR Skills of my girl Holly over at  CurlRehab and reposts on Facebook more people are inquiring! These brave and fearless women are:

1. Denise "Nee Nee" Morgan
2. Kristen Smith
3. Holly Carrell
4. Chya Holland
5. Tonika Robinson
6. Precious Gentry
7. Alicia Angrand

We are starting this Sunday October 16, 2011 so its not too late to join in the challenge! I am willing to send someone the DVD as I already have a second one in my possession. If not, again you can purchase it at Wal-Mart, Target, or amazon.com.

SECOND!!

IF you are already listed or want to join I need your operation's name! The name should signify where you want to eventually be on your fitness journey. If you have read the blog mine is #operationbrickhouse Some examples include: #operationcokebottlemodel #operationsexyback #operationprebabyweight etc.

Please comment below with your operation name or message me on Facebook! Please repost this as well because the more encouragement and accountability the better!!

Also, some challengers will be posting pictures and measurements and are going to allow me to post them. THIS IS NOT A REQUIREMENT!! Everyone doesn't want to, nor do they have to be transparent. It is good to take measurements and before pictures for your own satisfaction however!

Until next time!!

Have a fit-abulous day!! LET'S GET IT!!!

-KEF

xoxoxo

#operationbrickhouse

#teamfitness

#getsome

#R30daychallenge

Ripped in 30- Join the 30 Day Challenge (GIVEAWAY CLOSED)

Hello Brickhouses!!

At the end of my last post I let you know that I would be starting Jillian Michael's:Ripped in 30 today.



How does she manage to be scary and sexy all at once?

This is the follow up to her ridiculously successful 30-Day Shred. (I did it in 2008 and 2009 but never completed past Week 1)

In this DVD, she breaks it down into four weeks. There is a different workout for each week all using her
3-2-1 method. The 3-2-1 method is :

• THREE minutes of strength
• TWO minutes of cardio
• ONE minute of abs

This allows you to get maximum fat-burning results because of the cardio intervals and a total body workout.
If you know anything about Jillian Michaels (or Jill as I affectionately call her because she is my BFF in my head), you know that she KICKS BUTT!! Don't believe me? I looked like HELL after I did it this morning!

Hot, sweaty, confused MESS!!

 But if you have watched Biggest Loser or used any of her DVD's consitently you know you will get results. Just take a look:



Wow! Back flab reduction is STELLAR!!
(R30 Day 1 is the middle photo, last photo is Day 30)



 Look at how toned she looks!

Girlfriend's got that DROP! And it is extra toned after R30




This was acheived in 30 DAYS!

WHOOAA!!

 So as you can see, it is possible to get these type of results in 30 days. It requires a dedication, commitment, and willpower.
Jill always says ' I have 400 pound people that do this workout YOU CAN TOO!!'

So let's get to the GIVEAWAY!!

I will be giving away a  Ripped in 30 DVD and the rules to win are SUPER simple!! All you have to do is:

• Subscribe to this blog! (Google Connect in the right column)
• Be willing to share your results with the other Brickhouses/Subscribers!
• Giveaway ends this Thursday October 13, 2011 at 9:00pm (CST)

That's it! Super simple! Subscribe that's it!! I will be using random.org to select a winner and it will be overnighted to you Friday October 14, 2011 so you'll have it to start with everyone for the 30 Day Challenge on Sunday/Monday.

Jillian Michael's:Ripped in 30 is available at Target, Wal-Mart, and amazon.com. It's supposed to sell for $14.99 but I have seen it as low as $7.06 on amazon.

I would like the 30 Day Challenge to start on this Sunday. We will have weekly check-ins and other stuff that I will have to do another post for! I am here for encouragement and actually started Week 1 today. I'll be starting Week 1 with you guys next week as well. If Mia could work a camcorder without turning it into the Mia show I would have some action shots for you guys! lol

If you are going to participate please comment on the blog or on Facebook so I can compile a list! OMG I am so excited!! LET'S GET IT!!!!

Have a fit-abulous day!!

-KEF
xoxo

P.S Ripped in 30 will be henceforth abbreviated as R30.

Photo Credits : http://adventuresinwomanland.wordpress.com/2011/05/18/ripped-in-30-60-30-day-results/
                        myfitnesspal.com/community

The not so secret...SECRET!!

I LOVE workout shirts with a message! Got this one at Target for around $6 in the Men's section!

Hi People!!
I first want to say thank you so much for your response to the first posting! It was a very humbling experience and I am very humbled and happy to know that this blog has touched you in many different ways. You MOTIVATE me and WE are going to push forward in the name of FITNESS!! 


Today I am going to talk about my secret to success with weight loss. I lost 20 lbs in five months which is about four pounds a month, which is a pound a week. If you didn't already know (when I first started I didn't), losing a pound a week is normal and HEALTHY! Weight should come off gradually and at a consistent pace. Trust me, people who are losing more than 1-2 pounds a week are probably either on  a DIET or at the Biggest Loser ranch!! If you don't believe me check this tutorial out http://www.caloriesperhour.com/tutorial_all.php.


That being said get out a paper and a pencil you are about to calculate a formula for successful weight loss geared towards YOU!!

Your Resting Metabolic Rate (RMR)  is the amount of daily energy expended by humans at rest. Rest is defined as existing in a neutrally temperate environment while in the post-absorptive state. source: encyclopedia.com
This basically means, as your body is not doing exercise of any kind, it is burning calories doing NOTHING! For instance when I am at work I sit down all day in front of a computer, I would be considered sedentary. A waitress on the other hand is moving during her whole shift so she burns more calories in her environment then I would. Get it? Good! So here is the Formula:

                                      RMR

• Take your current weight and divide it by 2.2
• Write down your height in INCHES
• Write down your age
• (Keep these at the top of your page, you have to refer to them in the beginning of the formula)

                                     

 1.)    Your weight in pounds__________ divided by 2.2 =__________

2.)    Your height in inches_________ X 2.54 = __________

3.)    9.6 X the # from step 1 __________ = __________

4.)    1.8 X the # from step 2 __________ = __________

5.)    4.7 X your age in years __________ = __________

6.)    655 + the # from step 3 _________ + the # from step 4 _________- the # from

step 5 _________ = ____________ ( this will be your RMR)

     

7.)    Multiply your RMR by the appropriate activity factor: 

·         If you are sedentary (little or no activity) RMR X 1.2

·         If you are slightly active Spend a good part of the day on your feet (e.g. nurse, salesman): RMR X 1.375

·         If you are moderately active: Spend a good part of the day doing some physical activity (e.g. waitress, mailman) RMR X 1.55

·         If you are very active Spend most of the day doing heavy physical activity (e.g. bike messenger, carpenter): RMR X 1.725

     RMR___________ X activity factor__________ = __________

     (This is the minimum number of calories you need each day to maintain your  

      present weight.)

  

8.)   The  # from step 7________- 500 =________

(This is the minimum number of calories you need each day to lose one pound a week).

My number of calories came out to 1465.

So now you have the not so secret secret to success! Knowing your RMR. 

Okayyyyyy...So now what?! 

Okay, so now that you know that in order to lose a pound a week just by eating at or below your calculated RMR you have to do something that you've probably never thought of before...CHECK YOUR CALORIES!!

The HORROR!! How else would you EVER know that you are under or over! Those nutrition facts on the back of your favorite goodies aren't just there for legal purposes, they are there so YOU know whats going into your body. When I first found out about my RMR I thought it would be a piece of cake. I went to Cracker Barrel and got a hearty breakfast. After calculating the calories for the meal and subtracting it from my allotted calories I had 500 calories left FOR THE WHOLE DAY!!! The purpose of checking your calories  is to show you how much is going into your body so you will make wiser choices. It may seem restrictive at first, but within a week I guarantee that those "healthy" meals you thought you were cooking, or those baked chips you never measured out and ended up eating 700 calories worth of will hit you where it hurts... your belly ! (or hips, butt, arms, thighs, neck...etc)

Remember I am here to help you reach your goals and this is SCIENCE! You know that saying 'Knowledge is Power'? Well this is not something I made up! Again I am not a expert but it has worked for me and  its PROVEN by thousands if not millions of people all over the world that have tried it and WON and we all want to be winners right? That's what I thought! LET'S GET IT!!

Have a fit-abulous day!! xoxoxo

#teamfitness
#operationbrickhouse


PS. http://www.myfitnesspal.com/ calculates your RMRKEF