It's time for another monthly macros update, and if you follow along on snapchat (@yogaby_candace), you know that I recently had to get on antibiotics because I had an abscess from a root canal that I needed. DUN DUN DUN. I tried so hard not to take those antibiotics, but I was in a lot of pain and needed them. As much as I believe in homeopathy and treating the root cause of issues, there is - in my opinion - a time and a place for western medicine and this, unfortunately, was one of them.
Most of you know that I spent over a year on antibiotics for Lyme Disease which completely destroyed my gut health, which in turn screwed up my hormones, which in turn screwed up my skin and it's been a very long journey back to even kilter. Over the last few months I've been feeling mostly normal, so I was scared that this one dose of antibiotics would ruin all the hard work I've put in to get my gut, hormones and skin back to normal.
The good news is that after taking the antibiotics, I didn't feel as terrible as after I finished up my longterm antibiotic use for Lyme, but I definitely saw some negative side effects, and in the last week or so that's really prompted me to dial into my macros, and opt for healthier foods, rather than just foods that fit into my macros (which I talked about here). I've been trying to be more diligent about incorporating fermented foods into my diet with every meal (yogurt, kombucha, kefir, sauerkraut). I also have been drinking this Vital Proteins Beauty Greens mix every mid-morning. It has collagen and probiotics and I just add water and a splash of lemon. I've also been drinking and/or cooking with a variety of bone broth to strengthen my immune system and help my gut heal up. I feel pretty good overall, but I can tell my body is a little out of whack. It also hasn't helped that my sleep has been off and my routine has been a little knocked off track due to some recent travel, but I just try to take it in stride and not stress about it because I know the worst thing for my body is stress.
Did you sweat today?! What'd you do?! Here's a good one programmed by @james_fma! 10 min AMRAP 3 sq. clean (105) 3 Hand Release Push Up 3 Pull-up 6 clean 6 HRPU 6 Pull-up 9/9/9 and so on.. --Rest 5--- 10 min AMRAP 3 dead lift (105) 3 box jump 3 HSPU 6 dead lift 6 box jump 6 HSPU 9/9/9 and so on.. ----Rest 5----- 10 Min AMRAP Max Prowler Push 180/90# I used 85# bc #babysteps🙈 #gottastartsomewhere #workout #YBCgym #fitfam
In terms of my body composition, I feel pretty good. I've been following my regular training program, and recently got a ten class pass at a CrossFit box just to switch things up a bit. I really do love the community aspect of CrossFit but I love working out with my headphones on more. I don't know why that is - am I antisocial or something?! I just like my own music and doing my own thing, but there is something really, really nice about the CF community, so I've been hitting that up once in a while. Plus it's always great to have a coach there to check your form.
That was a good one! 10-8-6-4-2-1 squat cleans & bar facing burpees. Rx weight for women was 95, 115, 125, 135, 145, 155 but your girl stuck with 85-85-85-105-105-105 because she knows her limits🙈. #babysteps Programmed by @james_fma 👊🏽💪🏽 then finished it up with some fun shoulder taps 🙌🏽 #ybcgym #workout #fitfam
I know that I have developed a few small yet impactful bad habits with my Oly lifts, and I've been trying to get back to basics with less weight than normal to try to correct them. I recently went very heavy (for me) two days in a row and tweaked my shoulder again. Womp. I'm fine, I just need to hone in on the little details of each lift so I can stay away from these stupid little injuries.
As far as food, I have done a good job this past month of making my breakfasts a little more vibrant by adding in spinach with every scramble and some fruit or healthy fat like avocado. I really noticed a difference in terms of my energy level once I put in the effort. It literally takes about 1 minute more to add in the spinach (I just throw it on the stove first for a minute to saute and then add the eggs and scramble 'em up), so it was an easy fix.
For this next month I am going to focus on drinking more fluids. I know I don't drink enough water and I know that impacts everything from cognitive function to skin health to energy levels, so I'm really going to dial it in the next month and see if I can get my hydration on point.
I recently went to Expo East, and came home with a duffle bag full of samples and have been trying them out as the days go by. These four are at the top of my list:
1. Barney Butter - These little single serving packets are excellent for traveling - just bring an apple and you're good to go!
2. Ultima Electrolyte Powder - These little single serving packets work for travel as well, or you can bring them to the gym for a post workout replenishing.
3. Wella Bar - These simple, nut-based protein bars are delicious and made with whole, real foods. They do need to be refrigerated but the girl at the booth told me that they can stay out of the fridge for up to 5 days, and by that point they'll just crumble and she then will eat it in yogurt. Brilliant!
4. Better Body Foods Superfood Protein - This superfood and protein powder mix is non-gmo, ok for vegans, and has zero sugar. I've been using them while traveling and just empty the packet in some water and call it a day.
Overall I am feeling pretty good. I just want to focus on a little extra gut and immune system support and more hydration. I have my book tour coming up soon and I want to feel really great for that, so I think staying on track this month will be key before embarking on my book tour in October.
Let's talk - How are your fitness goals coming along? How's your diet? Do you hydrate enough? Any special tips for remembering to sip throughout the day? I need all the help I can get, haha.
If you're interested in also working with James, he's wonderful. He's part owner and coach at a gym I love in Miami, and he's been doing this macro work for me for the last nine months. He charges $100 for two months or $60 for one month and will give you a suggested diet and do your numbers for you. He'll also be at your disposal to answer any questions you have throughout your one or two month period. At the end of your time together, you can rebook if you like and he will redo your numbers (as they usually need to be switched up every so often so the body can stay guessing). He asks that you fill out the form below if you're interested and he'll be in touch.
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