LiveFit Plan

Happy Friday!  No work today, so my weekend’s starting early!

Breakfast was an experiment that turned out pretty well- protein crepes!

I mixed 1 scoop vanilla protein powder with 4 egg whites, 1 tbsp. Greek yogurt and 1 tbsp. almond milk- had to mix for awhile to incorporate the protein!  Then I poured a thin layer of batter in a pan over med-high heat, waited for the top to bubble, flipped and then stuffed the crepe with berries!

Not bad for a high-protein breakfast!

LiveFit Trainer

As I mentioned in Wednesday’s post, I’m trying out Jamie Eason’s LiveFit Trainer- today’s day 3!  After hearing about the trainer on Chelsey’s blog, then doing some research through the trainer site and other healthy living blogs, I decided that it was just the plan I was looking for!  Now that I’m a few days in to the program, I thought it would be a good time to explain my plan for the trainer!

A quick overview:

The 3-phase program is designed to build muscle and shed fat in just 12 weeks.  What I liked about the trainer is the straightforward, structured plan that includes weight training, eventually incorporates cardio, and provides recommendations for clean eating.  While I’ll be making some adaptations for myself, I think this plan is doable for pretty much anyone looking to start a strength training regime.  You can see an introductory video on the trainer’s main page for more info!

My Goals for the Program

1. Build lean muscle and improve overall strength.  I’m not looking to build up by any means, which is why I’ll be making a few adaptations to the program.  I hope to gain a bit more muscle and achieve a more toned physique, but most importantly, I’m hoping that improving my strength will help me with running.

2. Gain structure in workouts.  I’ve gotten the habit of working out down, now it’s time to have some purpose!  Rather than randomly workout out various muscles like I’m used to, the trainer will help me to develop a more structured workout program.

Personal Adaptations 

While the trainer seems like a great plan on its own, I’m going to make a few adaptations to better suit the plan to my goals and lifestyle.

1. The Meal Plan.  The clean-eating diet recommended by Jamie Eason is pretty strict and includes a lot of protein and tons of veggies.  I’m going to use the plan as a guideline for cleaning up my regular diet, rather than following it to a T.  I’m going to focus on getting more veggies and protein, but I don’t think 5 egg whites as a 6th meal after dinner is feasible for me.  ;-)

2. Workouts.  The trainer is meant to be completed at a gym, but financially that’s not an option for me at this point.  I do have access to a home gym and free weights, so I’ll be completing the workouts with some modifications.  Also, phase 1 completely cuts out cardio to aid in muscle growth, but since I’m not looking to gain a ton of muscle mass (and I like cardio!) I’m going to keep it, just take it down a notch from what I’ve been doing.  That will probably mean a lot more walking and shorter runs than usual.

3. Timeline.  I think 12 weeks is definitely doable, but we have a spring break vacation scheduled for March that I’m going to use as motivation and my end point for the program.  This means I’ll spend 3 weeks in each phase rather than 4 and plan to wrap up the trainer on March 15.

Supplements 

Jamie’s plan recommends a ‘stack’ of supplements including whey protein, multi-vitamins, branched chain amino acids (BCAA), and flaxseed or fish oil.  You can read more about the recommended supplements and reasons for including them here.

I’m going to give the supplements a try and see how they go.  My personal ‘stack’ includes Pure Protein brand vanilla and Body Fortress brand chocolate whey protein powders, my usual One a Day Women’s Active Metabolism multi-vitamin, Spring Valley Flaxseed Oil softgels, and Optimum Nutrition BCAA tablets.

Phase 1

Today marks day 3 on the program in Phase 1.  I’ll document my progress on this page under my Fitness tab- I’m planning to post starting measurements today!  My goal at this point is to post like I normally do, and maybe do a weekly LiveFit check-in post.  As usual, I’ll record my daily workouts on my Workout Log.

My arms are definitely feeling it after two upper body workouts- having some problems lifting them above my head!  Today is a leg workout, and since I don’t have a leg press machine it’ll be the first I have to do with some modifications.

Eating plan is going well- I’ve been upping the protein and veggie intake the past few days and I’m already feeling less bloated and puffy than I did in the beginning of the week!  Today’s breakfast was a rough version of the plan’s recommended phase 1 breakfast.

Andddddd this post has gotten long enough.  Time to get off the computer and do something worthwhile with my day!  We’re getting snow tonight! Woooo!!!!

Have you heard of LiveFit Trainer?  If you’ve done the trainer or you’re following the plan also, I’d love to hear from you!

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