Linley and I are sitting at Penny’s Coffee Shop right now in downtown Minneapolis. I just drank the most amazing homemade date-sweetened almond milk latte I’ve ever had. It made me think that I’ve never actually made my own almond milk at home! I’ve seen it done and know it’s easy, so it’s safe to say that you WILL be seeing something similar on the blog. Plus the Penny’s lads told us exactly how to make it #srynotsry
Anyways, the topic of body fat has been on my mind lately because we are doing an 8-week challenge at Switch where we get our body fat and muscle mass tested at the beginning of the challenge and at the end of the challenge. I went in for my test on Saturday with Linley and was sort of surprised by my 25% result because the less body fat you have and the lower the number on the scale is best, right? WRONG. Just because I don’t have 17% body fat doesn’t mean that I am not strong and being strong is my goal. My weight has been quite steady over the past year between 147 and 153 (I am 5’8″ for reference), but I can definitely tell that my body fat to muscle mass ratio shifts quite frequently. Actually- when I am on the lower end of my weight is when I seem to have a higher body fat percentage– hence muscle weighs more than fat.
It’s normal for weight and fat percentages to fluctuate in women. It’s also normal for women to have a higher body fat percentage than men. Our bodies are preparing to birth children, after all 😀 For me, my ratio definitely corresponds with my period and time of year. I naturally have a more muscular build, which means a heavier number on the scale. I also have huge boobs, which play a role in my fat percentage number being slightly higher. As you know I’ve had a few serious injuries over the past year (broken foot, tarsal coalition, and sprained neck) and this definitely played a role in my shifting ratio. A girl’s got to recover and sometimes that means losing muscle and gaining body fat! Basically what I’m trying to say is everyone is different and a number is a number is a number. All bodies look different and that’s the beauty of life.
As someone who has been obsessive over her body, it’s nice to be able to get this test done and be content about it. It’s taken me years to understand the body. It’s also taken me years to find happiness. To me happiness includes beer and pizza and not feeling guilty about it. I’ve been that girl who restricts what she can and can’t eat and did that make me happy? NO. I wouldn’t trade that for 10% body body fat any day! One thing I do want to note is that I am still human. I’ve been pretty down on myself lately about my boobs because they seem to keep growing. I recently changed my IUD to one that has more hormones and I’m almost positive it has something to do with this. The whole injury thing does, too. As I gain fat, my boobs are one of the first places to get it.
Now that I got that out of the way, it’s WORKOUT FRIDAY. The 2-3-2 workout is a format we do at Switch quite frequently. It’s composed of 3 different circuits. You do circuits 1 and 3 twice and circuit 2 three times.
The 2-3-2 Workout
There are 3 circuits. Complete circuits 1 and 3 twice and circuit 2 three times.
Circuit #1 x 2 Sets
- 15 Renegade Rows
- 15 Arnold Press
- 15 Concentration Curls (on each arm)
- 2 Minutes Jumping Jacks
Circuit #2 x 3 Sets
- 15 Punching Oblique Twists
- 15 Bear Crunches
- 15 Flutter Kicks (on each side)
- 1 Minute Burpees
Circuit #3 x 2 Sets
- 15 1.5 Squats
- 15 Single Leg Deadlifts (on each side)
- 15 Single Leg Weighted Hip Thrusters (on each side)
- 2 Minutes jumping Jacks
Fitness disclaimer: I am not a certified personal trainer. Please consult your doctor before starting a new fitness routine and know that you are participating at your own risk. Listen to your body and modify as needed!
hi! just wondering where you bought your weights?
I got mine from Target!
Another greeeeeaaaat workout. I think I’m getting FitFoodie addicted!!!
This is a good workout routine to have. I think it is similar to high-intensity workout training, no?
BTW, this is my first time to your blog, and I love the articles so far!
I did this workout yesterday and loved it! I’m sore today! Thanks for a good one 🙂
Such a great workout!
Thanks for being so honest in a world of everyone trying to be perfect. I’ve also been dealing with some injuries and sometimes rest is so frustrating. Necessary, but frustrating. And your mom the cutest!
It’s nice to have someone who can resonate with the injury thing! For me it’s been one right after another FML.
Thank you for sharing and keeping it real about body image. This post is such a great reminder for me of how perceptions can be deceiving, especially when recovering from obsessive eating and exercise. So many of the women I used to see and think “if only I could look like her” probably were also unhappy with their body anf struggling the same way! I’m not at the place where I could see my wieght or body fat without obsessing, but I’m at least comfortable not knowing what they are. And blogs like yours help me continue to make progress every day!
<3 It's taken me > 5 years to get here since my ED and I’m still not perfect!
I love that you can be so transparent about your weight, body fat, boobs, birth control, and the like on you blog. It’s truly refreshing. Vulnerability is the key to connection, and I always appreciate when people open up about their struggles. Because, guess what — we’ve got them too. I am totally empathetic with you on the whole boob thing. Sending more positive body vibes your way sista… but you’re doing a great job with it. xoxo
I heart you Hill!! Not many women have an athletic build like us with who tas that truly get it!!
You know I can 100% relate to those large and in charge breastes (that sounds like testes which is not what I was going for but leaving it now). You’re definitely not alone and it stinks that they can have such an affect on us! But your Momma is right 🙂
LOL, what if guys talked about their “winkie” like we talked about our boobs?
Your mom’s comment is awesome. Also, thank you for always being so real and honest. It is so normal for body fat and weight to fluctuate, and it’s so needed for someone to be a voice of reason in the middle of all the perfection. Cant wait to try this workout!
My mommy is the besttttttttt. Come workout at Switch again PLZ.
You are beauteous, boobalicious and breathtaking. Perfect in my eyes! Nice workout too!
We love you Lee ?For always being the real deal. You work hard, admire your dedication to your health,, and love your happiness and relationships to your staff and friends. Stay happy.
<3 love this comment so much!
This workout looks intense and effective. Do you run? Would you recommend it on a cross training day or to compliment a run afterward?
Hi Aimee! I would recommend this on a cross training day with a light 10 minute run for a warm up.