Phunkie O: Week 7

Weight still at 134.6 lbs from last week. Ugh!

Like Okeoghene, I've had an emotionally tasking few weeks and sugar and alcohol have been my crutches of choice. Also I haven't worked out much.

Changing all that this week. I made my meals for the week on Sunday and my gym flow will hopefully be on point.

My current short-term goal is to get to 130 lbs.

Plank For June

Hey Ladies!

For the month of June, I will be taking on a Plank Challenge. I created this calender to share with you guys just in case any one was interested in doing it with me.

The Challenge?

Do a Plank Hold for the stipulated time shown in the calender. This is how to do a Plank Hold

I always try to smile or laugh while planking because it helps to engage my abs muscles and so the workout becomes even more effective.

To add variety and complexity to this challenge, this is what I am going to be doing.

1. On days with an Odd number time (e.g. 35 secs, 45 secs), I will do Plank Twists for the last 15 - 20 secs.

2. On days with an Even number time (e.g. 40 secs, 50 secs), I will do a Side Plank Hold for half the time per side. So if it is 50 secs, I will do a Side Plank on each side for 25 secs per side.

This is the Calender:

◄ May 2013	~ June 2013 ~					Jul 2013 ►
Sun	Mon	Tue	Wed	Thu	Fri	Sat
						1 30 secs
2 35 secs	3 40 secs	4 45 secs	5 50 secs	6 55 secs	7 60 secs	8 1 min 5 secs
9 1 min 10 secs	10 1 min 15 secs	11 1 min 20 secs	12 1 min 25 secs	13 1 min 30 secs	14 1 min 35 secs	15 1 min 40 secs
16 1 min 45 secs	17 1 min 50 secs	18 1 min 55 secs	19 2 mins	20 2 mins 5 secs	21 2 mins 10 secs	22 2 mins 15 secs
23 2 mins 20 secs	24 2 mins 25 secs	25 2 mins 30 secs	26 2 mins 35 secs	27 2 mins 40 secs	28 2 mins 45 secs	29 2 mins 50 secs
30 2 mins 55 secs

Let's do this Ladies! It'll be hard at first but I promise, it gets better!!!

Be well,

Phunkie O

Phunkie O: Week 5

Howdy!

Weight is holding at 133 lbs.

Waist and Hips are now 30.5 and 38.5 inches respectively. Down 0.5 inches from last week.

In June, I'll be starting my Clean Eating Challenge for the month. I'm also starting my Strength Training (Power and Olympic Lifting) back up. I miss weights and now my month long hiatus is over, can't wait to hit the barbells.

I will be doing a 30 Day Plank Challenge as well in June. Does any one want to do this with me? I did it in February and the results were AMAZING! My core became stronger and trimmer. Basically, you start Day 1 at 30 secs, and add 5 secs each day. By Day 30, we would be at almost 3 mins Plank Hold. If people are interested, I will draw up a calender and post on here!

Be well,

Phunkie O

Phunkie O: Week 4

Hey guys!

Finally bought a scale.

Weight is 133 lbs! This means I lost 3 lbs from last week. Doesn't feel like I lost that much already. First time I checked last week it said 134 lbs then I checked 2 more times (immediately after first time) and it said 136 lbs, so I went with 136 lbs. I have checked 6 times already and it says 133 lbs.

Measurements

Waist: 31 inches
Hips: 39 inches
Bust: 34 inches
Thigh (L): 24.5 inches

So I've lost 2 inches from my waist as well! Whoop! Really need my tummy to go down and then I'll be fine.

Phunkie's Tricks #2 - Frozen Veggies + Rotisserie Chicken

Hi guys!

How are y'all doing. I'm out next week for a conference for work, and so thought to make one more post before I am MIA.

On my journey to eating clean, one thing I have realized is that for me (being the lazy woman that I am), I don't like "long tinz" in other words, sometimes, I like to make things a little easier for me. One of the ways I do this is by purchasing frozen veggies and rotisserie chicken.

Contrary to popular thought,, frozen veggies are equally as nutritious and some times even more nutritious than fresh veggies (unless you live in Naija). Here in the US, veggies (from the big chain stores) usually come from far places. Nutrients get lost in this transition. Meanwhile for frozen veggies, they are picked in prime season and frozen immediately, thereby trapping the nutrients.

I especially like to buy the frozen veggies that can be steamed right in the bag (I avoid the ones with sauces). This makes my life super easy. I get my bag from the freezer, pop in the microwave for 5 mins and voila! my steamed veggies are ready to be served.

In this theme, when I am super busy at work, I go to the grocery store and purchase a rotisserie chicken. Yes, I buy a whole chicken. It goes a long way for my single self. I avoid the ones with maple or honey and just buy the plain smoked or roasted ones. I live in Texas, so I LOVE me some charred meat read: BBQ. I go to my favorite joint and purchase 3-4 servings of my meat of choice, usually brisket.

So a typical meal for me would be:

Steamed veggies + avocado + rotisserie chicken (or brisket).

Nice, healthy, lean and takes 10 mins to throw together!

Hope this helps!

Be well,

Phunkie O

Phunkie's Tricks #1 - Plan Meals and Cook Ahead

Hi guys,

Just wanted to share a tip for healthy eating. 

My Tip for today: Plan meals and cook ahead! I realized very early into my clean eating lifestyle transition that to succeed, I had to plan ahead. The times I fell off the wagon were times I didn't have food on hand. I was literally caught off-guard! You know, that day you come home from work/school and because you are crazy hungry, you reach for the first thing in your fridge? yeah, that happened to me all the time. When I'm stressed, my healthy eating is the first to go! This is what I do now:

I plan ahead, sometimes even 2 weeks ahead. I determine what I want to eat for each meal and each snack. I typically plan for 3 meals a day and 1 - 2 snacks. I prep and cook my food on the weekends. I'm lazy, so I divide my work into two days. I prep veggies and boil meat on Sat, I cook on Sunday. If I am feeling extra efficient, I portion my meals (usually lunches) into my tupperware bowls and stack them in the fridge, that way, I can grab my food and go.

If my work schedule for the month is crazy, I cook two weeks worth of food. I freeze some, refrigerate the rest.  I replenish my supply of eggs, almond milk, greek yogurt, and bacon as needed.

This plans works well with Naija food.

Hope this helps.

Phunkie O

Phunkie: Starting Measurements

Starting weight: 136.1 lbs
Waist: 33 inches
Hips: 39 inches
Bust: 34 inches
Thigh (L): 24.5 inches
Height: 5 ft 2.5 inches
Body Fat: will have this done on Wednesday