Less than 170 days to go…

As a bride I know how stressful it can be to lose weight. I know I wanted to get super fit for my wedding. I just didn’t know where to start without adding anymore additional stress to my life.

Wedding planning is so freaking stressful. Making sure you put down deposits, get together with h2b to meet vendors, licking a bunch of envelopes, gathering addresses from family and friends and the LIST GOES ON!

I know I wanted to be fit for my wedding. I have been in the fitness industry for over 7 years but adding wedding planning and running your own business is whole different monster.

How was I going to do this? Looking fit for my wedding was really important so I educated myself in behavior and habits to get to where I am now. 

I have lost over 20 lbs and counting in less than a year for my wedding because of a few things I did in my routine. 

Before Pictures

After Pictures

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the petite advantage exercise plan

weight loss, go fit

The Exercise Plan

  1. I suggest purchasing gravity straps like GoFit Gravity Straps by GoFit Link: http://a.co/0us1yR3
  2. You can also work out at your gym, most gyms have TRX stations now a days.
  3. You will be working 3 times a week. You can pick which days to work out but I would pick 1,600 calories days because I know I will be hungrier on those days.
  4. You will not do ANY cardio. There is studies that cardio is not beneficial for weight loss, especially for petites. Have you ever felt hungrier after you go on a run and end up eating more than you planned? Yeah, that is going to be a no for cardio. Strength training is the way to go for petites.
  5. The more lean muscle we have the more calories we burn. We will be leaner and look good – win-win.
  6. Even though you won’t be working out more than 3 times a week, you must still be active at least 60-90 minutes a day. As petite women sitting around for hours and hours is not good for our small frame. So, take a walk, clean your place, anything that will keep you moving 60-90 minutes a day. I like to stand up while I am working.
  7. Try to watch no more than 2 hrs. of tv a day.
  8. I want you to weigh yourself at least every 2 days.
  9. Take a picture on your first day, then at the end of your first week. Follow the same pattern, at the beginning of a new week take a picture then take a picture at the end of the week.
  10. It does not matter when you start but whatever day you pick of the week make sure you are following the 3 day cycle and repeat the cycle for 21 days.
  • Try to find a work out buddy to keep you accountable!

Reach out to me at ruthlessphysique@gmail.com for help with diet and exercises for free!

The petite advantage diet

Happy New Year savages! New year means a lot of new years resolutions and I am sure that means for some people that they either plan to lose weight, or become healthier, or move around more. Well if you savages want to try the petite advantage diet with me keep reading!

My weight loss has fluctuated so much. I remember when I was 140 lbs and thought I was fat. I weight 170 lbs now! I got engaged October of 2017 and I do not plan on weighing 170 on my wedding day. Lucky for me I have a year and a few months to get in tip top shape for my wedding. I started reading The Petite Advantage Diet and was interested in trying it out just to see how it works. Now, I did my research online and have not really seen anyone truly try this diet and post before and after pictures or see any kind of results. I am giving it a go.

If you want more information on the diet send me an e-mail at ruthlessphysique@gmail.com. You know me I always like to experiment. Moving on below is some information I gathered from the book. There are recipes and step by step instructions in the book to follow if you want to go in depth. You can get the book on amazon click on the link The Petite Advantage Diet. Another thing I want to add about the book is the diet is not made for vegetarians or vegans so if you choose to do this diet you may want to switch meat or dairy products with vegan friendly ones. This book is made for women of 5’4 stature and shorter.

As a petite woman (5’1) I have found it hard to lose weight and keep it off. I see all these fitness models on social media and they are all tall and skinny. It’s hard to relate to these girls because I have always been petite. I was 140 a few years ago and now I weight 170! How did that happen?! As a small petite woman any additional calories a day can have a significant impact as opposed to someone who is taller.

Think of our bodies as a kid’s pool and a tall person’s as an Olympic pool. If you put a hose in a fill it with water which one fills up faster and can overflow? The kid’s pool. Petite women are the kid’s pool. We don’t have the space like an Olympic pool to fill up. If we fill up, we overflow, and we end up gaining weight slowly.

  • Water bloat is much more obvious on petites. Sodium hits us harder than tall girls, therefore we need to limit our sodium intake.
  • Fiber is our best friend. Fiber keeps hunger at bay. On this diet eat 3 to 5 grams of fiber 15 minutes before dinner.
    1. Fiber fills your stomach, it is heavy and big and passes right through your body.
    2. Fiber has a role in regulating blood sugar – which is linked to hunger.
  • I don’t know about you, but I have always struggled with going to the bathroom regularly. Fiber helps you become regular and will make your stomach feel flatter and leaner.
  • It is very important for petites to manage their hunger because they don’t have the room for extra calories.

Protein

  • You will be eating 35% of total calories in protein.
  • Protein is very important for the petite woman
  • Protein has a high thermic effect. Thermic effect is the number of calories your body burns to bite, chew, swallow food and the amount it takes to process and digest it.
  • Protein’s thermic effect is as high as 30%, meaning that if you eat 100 calories of protein, 30 calories go to eating and digesting and the rest goes to your body. On the other hand, fat on has a 2% to 3% thermic effect.
  • Protein helps maintain lean muscle tissue when restricting calories and losing body weight. The more protein the more muscle will be spared.

Fat

  • You will be eating 25% of total calories in fat.
  • Avoid saturated fat – it is linked to heart disease and other illnesses.
  • Saturated fats are in fatty meats, full fat dairy, butter, etc.
  • Saturated fats can cause more damaged to petite woman due to our size.
  • Unsaturated fat on the other hand is linked to good cholesterol and aids in reduction of heart disease. Peanuts, olives, soybeans etc. have unsaturated fat.

Carbs

  • You will be eating 40% of total calories in complex carbs.
  • Simple, white and refined = bad, there is hardly any nutritional value in this type of carb. It is easy accessible though. It turns to glucose in the bloodstream and hardly spends any time in your stomach. Not good. They also cause inflammation.
  • Complex carbs = good, in moderation, especially for petite woman. It includes whole wheat and whole grain and has fiber and more nutrients. It says in your stomach longer and slowly enters your bloodstream. It also regulates hunger hormones.

 

  • During this 21-day diet you will also be food cycling. This will help you lose weight faster and fat as well.
  • You will have 2 low calorie days (approx. 1100), followed by 1 high calorie day (approx. 1600).
  • This tricks your metabolism.
  • It also mentally rewards you because you will stick to your diet to get to that high calorie day and enjoy it.

First, we have to figure out your BMR = basic metabolic rate – this is an estimate of how many calories you’d burn if you were to do nothing but rest for 24 hrs. You can find a calculator online (myfitnesspal has one) to do it for you but the calculation for women is:

BMR = 655.1 + (4.35 × weight in pounds) + (4.7 × height in inches) – (4.7 × age in years)

Then you would multiply what you get with a ratio depending on how often you work out:

  1. If you are sedentary (little or no exercise), multiply by 1.2.
  2. If you are lightly active (some light exercise like walking or sport one to three days a week), multiply by 1.375.
  3. If you are moderately active (moderate exercise/sports like singles tennis three to five days a week), multiply by 1.55.
  4. If you are very active (hard exercise/sports six to seven days a week), multiply by 1.725.
  5. If you are extremely active (this is Olympic training, ladies, so probably does not apply to most of you), multiply by 1.9.

The Eating Plan

  1. You will eat your biggest meal for breakfast, NEVER skip breakfast.
  2. You will follow a 3-day cycle – 2 days 1100 calories, follow by 1 day 1600 calories.
  3. Download myfitnesspal to keep track of your calories and macros.
  4. Drink at least 40 oz. of tea (green tea or iced tea – no added sugars)
  5. Drink have your weight in water in oz. so if you weigh 160lbs, drink 90 oz. of water. Bloat does not help us petite girls.
  6. Also try to drink iced water and tea, you body burns more calories this way.
  7. No juice, eat the fruit instead it’s packed with fiber.
  8. Avoid simple carbs. (white rice, white potatoes, white bread anything white)
  9. Only have complex carbs like whole wheat and whole grain sporadically.
  • Eat more veggies and fruit. (fruit is not bad!)
  1. Eat 3-5 grams of fiber, 15 minutes before dinner. Try a supplement.
  2. Stock up on veggies, fruits and protein such as chicken breast, turkey, tofu (for vegetarians).
  3. Buy cooking spray instead of oil. You can have 1 tbsp. of oil if you are cooking a meal but make sure you count into your macros. If you need help calculating a keeping track, send me an e-mail at ruthlessphysique@gmail.com

1,100 Calories Allocation

  • 400 calories for breakfast
  • 300 calories for lunch
  • 300 calories for dinner
  • 100 calories for a snack (mid to late afternoon, 3-4pm)

     1,600 Calories Allocation

  • 500 calories for breakfast
  • 400 calories for lunch
  • 500 calories for dinner
  • 2 – 100 calories snack
    1. Midafternoon, 3-4pm
    2. Immediately after exercise
    3. Treat – you can have 2 – 100 calories snacks for dinner twice during the first 21 days on a high calorie day.

If you need help calculating your bmr, or need help with myfitnesspal don’t be afraid to reach out! We can do this in 21 days. I will be posting before and after pictures to let you guys know how it goes! 

2 weeks on a vegan diet for someone who has never been vegan

Hi everyone,

It has been a busy holiday season to say the least. I always say I am going to do something and post results on my blog but it never gets done. Life gets in the way, supposedly. Anyway I know it has been a 2 months since I posted I was going vegan. OMG! Horrible, I know. SO this is what I have to say about going vegan for 2 weeks.

  1. I lost 5lbs. This was mostly because I was cooking my own food since there isn’t 100% vegan options out there. Also because I stopped eating any type of dairy, I could actually poop. I have always had issues with not going on the regular. But once I cut dairy out of my diet I felt amazing.
  2. I was not bloated at all! I mostly always get bloated because I was always constipated.
  3. I had a lot more energy! I love my coffee and always drink coffee in the morning, but once I started the diet I didn’t need it. Weird I know! I freaking looooveee coffee.
  4. It was not that hard because my fiance did it with me. I’m sure that if he didn’t do it with me than I would have had a harder time sticking it the diet.

Needless to say I went cold turkey and went all in. I don’t suggest you do that unless you have extreme willpower to just change your diet like that. I did it for 2 weeks and stuck to it. If you are looking into possibly going vegan I suggest you start out small. You can start by slowly removing certain foods from your diet, such as dairy or if you are out somewhere and they have a tofu option choose that. I think you should start slow.

Fast forward 2 months after and I would not call myself vegan but I have limited my dairy and meat consumption. I used to eat cheese and sour cream like crazy but now I opt out. I realized after going vegan that dairy was what made me constipated. I don’t drink cow’s milk either. I have vanilla almond milk creamer for my coffee and I don’t even need to add sugar which is great! I also did gain all my weight back because after I was vegan for 2 weeks I started eating out a lot! I ate a lot of starch like fries and white rice. That plumped me up real quick. I took it easy on the working out too. I don’t know about you but when it’s holiday season and it’s cold all I want to do is Netflix and chill and cuddle. Also there is nothing wrong with this! You should be able to love yourself at any shape.

My final words would be if you are going to go vegan, start out slow. If you don’t want to be vegan, get rid of the dairy in your life. You don’t really need it. That’s just me though. Check out https://www.vegansociety.com/go-vegan/how-go-vegan to learn more about going vegan. If you have any questions or suggestions, hit me up through social media! Until next time savages.

 

 

I went vegan for 2 weeks

Hey everyone! So my fiancé and I have decided to go vegan for 2 weeks. I chose 2 weeks because it seemed like it only 2 weeks based on a documentary I watched on Netflix called “What the Health” to show any benefits. 2 weeks is actually a short amount of time too. I see that there may be additional benefits without consuming animal products or dairy. Some benefits include:

  1. Reduces the risk of heart disease and type 2 diabetes
  2. Lowers cholesterol
  3. Lowers blood pressure
  4. May reverse prostrate cancer if in early stages
  5. Reduced saturated fats since you’re not eating any meat
  6. Lower BMI
  7. More energy
  8. Weight loss

I’ll post my journey on this blog. I purchased Silk nut milk that comes with 10 grams of protein and I also bought Musclepharm’s new like products which includes organic plant based protein and even a vegan pre-work out. Stay tuned!

Working Out On Your Period

Ladies, do you work out when you first get your period, or do you just want to Netflix and chill with a heating pad and snickers bar? I choose the latter for the most part. Usually when I start my cycle, my lower back hurts, I have cramps, I am irritable and I feel really weak. Of course, feeling all these makes you not want to work out at all. Sometimes I decide to work out when I first start my cycle and I actually feel way better after. The only thing that doesn’t really change is my lower back pain so I choose not to work out my back or do any exercises that with make my lower back sore. When I work out, my cramps take a back seat and my body forgets that it’s in pain because it’s pumping blood to the rest of my body when I exercise.  I am still weak, so I choose to do some cardio or do light weight when lifting. At the end of the day, I come home and feel better after I exercise, but I do feel weak. I usually sleep a little longer after my work out than most days.

How do you feel when you exercise on your period? What kind of workouts do you do? Or do you take off the week when you are on your period? Leave some comments and let me know.

Sweet Sweat

sweet sweatsweeat sweat waist trimmer

Hey ya’ll,

I’ve had a few people asking what sweet sweat is. Basically it’s considered a “workout enhancer” that speeds up and enhances sweat and circulation during a workout. It is supposed improve circulation, increase perspiration and fight muscle fatigue.

You can apply sweet sweat on fatty areas such as your butt, hips, upper arms and lower back.

It has white snow petroleum, kosher Brazilian carnauba wax, acai, pomegranate, coconut oil, kosher jojoba, camelina, squalane oils, aloe vera extract, vitamin E, and fragrance. You should only use it when you’re working out and don’t apply it over other lotions or creams.

My experience: I only use when I do cardio and sometimes while I am doing weights. I only apply it to my stomach. I like to wear it with with the sweet sweat waist trimmer. I feel like it makes me sweat even more.It does what it’s supposed to do and makes me sweat a lot, also I have a lost a few inches of my waist. Let me know you’re experience.

 

Apple Cider Vinegar

Hello there!

I have had a few friends ask my why I take apple cider vinegar. I did my research and found that apple cider vinegar has a lot of benefits. One of the main reasons I started taking apple cider vinegar was because my digestion sucks and I read that this helps with digestion. At first I did not take it consistently but once I started I noticed I was able to go to the bathroom more than once a day. I also noticed that I did not get bloated after I ate meals with a lot of carbs, or in general.

This is my OWN experience and I know there are other amazing benefits to apple cider vinegar.

Not only did apple cider vinegar help me with my digestion, but the lower belly pooch that I have, to me, seemed like it was getting smaller. Everyone retains fat in different areas, my area is basically my hips, my butt, and my lower belly. I did notice it started getting smaller. This is my experience and it may be different for everyone else.

I also noticed that I stay fuller longer when I take apple cider vinegar but not bloated. It helps with appetite suppression. I am not someone who wants their appetite suppressed but it helps when I can’t get too food quick enough so I don’t feel as hungry. I don’t take apple cider vinegar to “lose weight” or “get skinny”, I take it as part of my healthy lifestyle. I have my occasional cheat meal, but at the end of the day taking apple cider vinegar will not help your lifestyle if you eat like crap or don’t take care of yourself. I usually do 2 tablespoons of apple cider vinegar to 8 oz of water or more.

These are a few reasons why I take apple cider vinegar. What’s yours?

Also, if you decided to incorporate apple cider vinegar into your diet make sure it comes with the mother, raw and unfiltered. apple cider