Whole 30 Food & PiYo Log

Before starting my journey...

Here are my accountability pictures that I took at the very beginning, SO I can see the transformation in my body over the next month as I dedicate this time to my health and fitness! While the scale can be deceiving, these pictures will SHOW the improvements in my body, muscle definition, and overall fitness. 

I am ready to begin a lifestyle of being HAPPY, HEALTHY, & FIT!

DAY 1:

Here is a sample of what I ate today - I was out with family all day, so I found some menu items at restaurants to stay on track!

Breakfast: 

-Green apple with raw almond butter (no sugar added)

- Coffee with coconut milk

Lunch:

- Chipotle salad

--->lettuce, 1/2 grilled chicken & 1/2 sofritas, grilled veggies, salsa, guacamole

YUM -->

Snack:

- Serving of fruit

Dinner:

- Salad

--->Lettuce, grilled chicken, tomatoes, onions, & salsa

I successfully completed DAY 1 of PiYo - Lower body!

The biggest problem I thought I would have is remaining grain-free, however, it wasn't as difficult as I thought it would be! I have had a suspicion for years that I may have a gluten intolerance, so I am very interested to see how I feel at the end of these 30 days compared to when I started!

All in all, day 1 was a success and I feel energized and great!



DAY 2:

Another successful day! I had a lot of energy all day! Although not ingesting any gluten / carbs other than fruit, I surprisingly felt more energized than normal.

Breakfast:
- apple with raw almond butter (no sugar added)
- coffee with coconut milk

Snack:
- Shakeology mixed with 10 oz. unsweetened almond milk
- Green tea

Lunch:
- grilled chicken salad
---> Lettuce, grilled chicken, onions, tomatoes

Dinner:
- Power chicken hummus bowl
---> Spinach, grilled chicken, tomatoes, cucumbers, onions, hummus
- Apple

I completed PiYo Upper Body today and absolutely LOVE this program so far!

Shakeology = Favorite meal of the day! -->

DAY 3:

Breakfast:
- Apple with raw almond butter (no sugar added)
- Coffee with coconut milk

Snack:
- Shakeology mixed with 10 oz. unsweetened almond milk
- Green tea

Lunch:
Thai Chicken Lettuce wraps
--->click for recipe here!

Dinner:
- Power chicken hummus bowl
---> Spinach, grilled chicken, tomatoes, cucumbers, onions, hummus
- Apple

I completed PiYo Sweat today --- that workout is NO JOKE! (can you tell by my face?!)

I expected that I would be facing MAJOR sweet cravings (mainly because I have an intense sweet tooth), but to my surprise I have not yet experienced any! Hopefully it stays that way!


DAY 4:

Breakfast:
-Apple with raw almond butter
-Coffee with coconut milk

Lunch:
-Tuna salad
---> Tuna mashed with avocado, onion, tomatoes, spinach

Snack:
-Shakeology mixed with 10 oz. unsweetened almond milk

Dinner:
-Power chicken hummus bowl (I cannot get enough of these, I am absolutely OBSESSED!)

I completed PiYo Lower Body today -- I am LOVING these workouts!! I'm loving how it incorporates a full body strength training. SO GOOD!

DAY 5:

Breakfast:
-Apple with raw peanut butter
-Coffee

Snack:
-Shakeology with 10 oz. unsweetened almond milk

Lunch:
-Kale, sweet potato, & vinaigrette salad
-Grapes

Dinner:
-Salmon salad
---> Mixed greens, grilled salmon, tomatoes, asparagus, balsamic vinaigrette

I had a minor surgery done on my arm, which required stitching - so....I took today off to let my arm heal a bit and ensure that my stitches would not tear! I missed doing my PiYo today, though!! :(

...TO BE CONTINUED:

After returning to Germany (Day 6 of my 30 day challenge), I got sick and thus ate things that did not abide by the Whole 30. Upon recovery, I was traveling quite a bit, staying relatively on track with the Whole 30, but not strictly enough to experience the positive results from it...until about a month ago.

I recently had blood tests done to read my hormone levels after experiencing amenorrhea for 5 months post getting off of oral contraceptives (that is a whole different and long story of my troubles with birth control). Essentially, my progesterone levels were in the basement, so much so that they were barely even existent. As a 22 year old, this is scary news and not something you want to prolong. Low progesterone can lead to various complications, including but not limited to:

• Mood changes, anxiety, nervousness, irrational fears, irritability.
• Depression. 
• Low libido.
• Menstrual problems such as irregularity or heavy bleeding.

Unfortunately, for me and my husband, I was experiencing all of these (which are NOT normal or characteristic of me).

When I saw a hormone specialist, his biggest advice was to eat a clean diet, cutting out all gluten and dairy (basically aligning with the Whole 30), and to get at least 30 minutes of exercise each day. I've always eaten fairly healthy, but since following the doctor's advice strictly for about a month, my hormones are finally starting to regulate (aka menstruation returned). How INCREDIBLE is that?!

I didn't log what exactly I ate every day, but I will say that I am convinced, without a shadow of doubt, this clean eating plan is so HEALING to your body. I finally am feeling like ME again.

I'm not saying this strict lifestyle is for everyone, but I do believe that what you put into your body can either be hurting or healing your health.

Take care of your body -- you only get one!

My Whole 30 Eating Challenge

I have been absolutely inspired by the book "It Starts With Food", SO I have decided to document my journey for the next 30 days of being gluten-free, grain-free, dairy-free, refined sugar-free, soy-free, and alcohol-free. During this time, I am committed to doing Beachbody PiYo, which also incorporates drinking Shakeology (vegan) daily.

I will be sharing recipes of what I am eating & how food can still taste yummy and NOT bland without including any of these ingredients!

Because it takes 30 days to create a habit, this plan should help to ELIMINATE my cravings, INCREASE my energy, BETTER my mood, DECREASE my chance of disease, DECREASE my body fat naturally, & CREATE consistency with my workouts.

I know I, for one, am SICK & TIRED of making excuses, "I'm traveling," "I'll start tomorrow," "Just a little bit won't hurt" (which NEVER works for me), "I'm just too busy right now,""I'm with friends," "It's a special occasion"....the list goes on and on!



STARTING FEBRUARY 2, I am going to begin my journey to BETTER my health, fitness, mood, & confidence!


Regardless of where you currently are with your health or fitness -  PLEASE JOIN ME (HERE!) in recommitting to DAILY WORKOUTS, CLEAN EATING, & A HEALTHIER LIFESTYLE! Begin to see how this can absolutely TRANSFORM your life as you become the BEST version of YOU!

You DO NOT have to even be as strict as I will be for the next month - even baby steps toward a healthier lifestyle are steps in the right direction! I GUARANTEE you will not regret it!!

By improving your diet and even committing 30 minutes per day to ANY exercise, I know without a doubt in my mind that you will feel better both inside and out!



Comment below -OR- email me at emmykowalski@gmail.com if you would like to join me in this 30 day challenge to a better life!