Melanie Sobocinski FITNESS

Melanie Sobocinski FITNESS

Tuesday, March 31, 2015

21 Day Fix EXTREME RESULTS

Well here I am 6 weeks later. I have done the entire program of the 21 Day Fix and now 21 Day Fix EXTREME. I have endured many a sore muscle but not one regret here. I feel so much stronger and my clothes that were a bit snug from my winter fluff are now fitting more comfortably.
Oh wait, you want to know my results. Well, let me tell you this. I was not 100% perfect for the full 6 weeks, I had a few times when I wanted to go out and get ice cream, but I did not. I didn't give in to the cravings. That's all they were was cravings, I wasn't hungry. There was plenty of food to eat on my meal plan. The portions were just right.
So here it is, my results from all 6 weeks, both programs...
I lost a total of 5 pounds..not a pound fell off in the second 3 weeks. I'm not hating that because I lost a total of 7 inches and 2% body fat. I'm feeling pretty good about it all. I plan to continue doing both programs and will of course keep you all up to date on my progress.
So here are the pictures from start to finish.

 21 Day Fix Round 1 below

 


21 Day Fix Extreme Week 3, 2 ,1

 
 
 
2
 21 Day Fix





 
 
21 Day Fix Extreme Week 3, 2, 1


If you'd like to see results too and learn how to eat clean you can! All it takes is one little step in the right direction. one foot in front of the other will get you there.  You can do it and I can help you get there. With the right support, anyone can do it.


Click below to find out how
 
 
http://melaniesobocinskifitness.com/
 

Tuesday, March 17, 2015

21 Day Fix Extreme

Ok well here I am again.  Just checkin in with you all.
Hitting up week 2 of the 21 Day Fix Extreme. Let me tell you, the workouts have definitely taken it to the next level. I can feel it everywhere and I LOVE it. It means things are changing. My measurements aren't much different than last week. I have lost about 2 inches total since last week and 1 more pound. No pictures until the end of the program though. I am taking them though.
I have been following a lower carb meal plan with this program than with the original 21 Day Fix. I am not finding myself hungry at all really.

I don't really have much more to report but I am definitely looking forward to what the next week brings.
I will be starting up a test group once I have finished the program myself. If you are interested click the picture below for more information and you can send me a message also.

http://melaniesobocinskifitness.com/programs/21-day-fix-extreme

Thursday, March 12, 2015

Low Carb Shepherds Pie

Low Carb Shepherds Pie Recipe

I am thinking it was a pretty big hit here in our house. I have eliminated potatoes over the past year and I was looking to try making shepherds pie a little different.
I have used cauliflower as a substitute and it has gone over well so I figured I'd give this method a try.

 Ingredients:

2 pounds of ground beef  (be sure it is a VERY low fat beef, grass fed is best)
1/4. c chopped onions
1/4 c. chopped celery
2tbsp of olive oil
1tsp minced garlic.
1.c green beans
1 tbsp. of vegetable OR beef broth ( I used Wildtree powdered broth)
2/3 cup of water
1 1/2 head of cauliflower
1 stick of grass fed butter butter
salt and pepper to taste

1st cut the cauliflower up and put in in a microwave safe bowl, set aside.

In a large frying pan add onions, garlic and olive oil. Cook until onions are clear and then add celery.
Once the onion and celery are soft add the ground beef to the same pan. As the beef is cooking add the tbsp. of broth to the pan and fold in to the mixture. Once the beef is no longer red you can add the water to the pan. You don't want to add too much so the amount I put in there may be too much depending on how much liquid has been made from all the ingredients in the pan. Lower the flame and let everything simmer.
Now, on to the cauliflower.
Preheat your over to 350 and get a 9 X 11 or 13 pan ready to go.
Take the cauliflower and add a little water to the bowl, just under 1/4 c. Microwave it for about 6 minutes. Depending on how soft the cauliflower is, you may need a few minutes more or less. Check it often. Once the cauliflower is soft with a fork, transfer it to a food processor or blender and add the butter. (Food processor will make the mixture much smoother)
Transfer the meat mixture to your baking pan and then spread the cauliflower "potatoes: evenly on top.





Bake in the oven for about 30 minutes or when the top is slightly browned.
You can basically add any vegetables you desire to your mixture. I just used green beans celery and the onions..I did throw in a teeny bit of broccoli that I had left over from the night before.

Tuesday, March 10, 2015

21 Day Fix Results Transformation Tuesday...

Well the results are in but, before I go there I'd like to just say a few things. I generally save my transformation stories for my clients because they are pretty awesome. I have seen such weight loss results of 40 pounds and more. I have seen confidence come out in people, I have seen them smile more, I have seen them get healthy and help others to do the same. It seems I was so focused on them and what they were doing and trying my best to help them, that somewhere along the way, I lost myself.

We all have our ups and downs. Over the past year I have been in Physical Therapy twice, once for my knee and another time for my elbow. This lead me to step back a bit on my workouts. Then there comes an unexpected surgery that once again set me back 6 weeks or so. This all took a toll on me. I felt like I wasn't doing what I was inspiring others to do. So this somehow lead to my depression to creep back up on me. I wasn't about to let it take over nor was I going to give up. I took a step back and looked at the big picture. No one really knew that it was bothering me, except a few close people. These things happen and the most important part is that you don't give up. You have to strive to find a solution to it. My solution, of course I had to lift lighter weights and modify quite a bot of the things I was doing, which set me off even more. I felt like every time I got to a point that I was doing so well, I would get knocked down by one of these issues. I just kept moving forward, as slowly as it felt.
So last March was the knee therapy, April was the surgery and then back to PT for my elbow about mid August. Bring on the depression about mid October to mid January. I apologize if you had seen me and I didn't seem quite the chipper person I normally was. However, all of that is in the past now and I am feeling much better emotionally and physically. Thank you to all that supported me, listened to my moaning and most importantly, to those who inspired me without even knowing themselves.
SOOOO, without further hesitation, I bring you my results from the 21 Day Fix Program...


Ok so here ya go.. 


1 inch from my waist
1 inch from my gut,
 which I am accepting it may never get that much smaller being I have had 3 C-sections and there is a tad bit of scar tissue adding to those inches and I'm ok with that.





2 inches from my hips.
I have lost a total of 5 pounds and 1% body fat.

 Not bad for 21 days of work.





Anyone can do this with the right support. For me this was not so much about losing weight. It was about getting ME back and getting back in the swing of things with my body. I was letting my health slip with all the "crap" that was happening to me last year. I wasn't there for my family like I wanted to be. Now, I'm back, watching what I put in my mouth and knowing what I am doing is helping keep me healthy, which is the most important thing to me.
Don't ever give up because you have hit a bump in your life. You just have to redirect your path a bit and you'll find your way. You can do it and I will help you if you would like.

http://melaniesobocinskifitness.com/programs/21-day-fix
http://melaniesobocinskifitness.com/

This week I have started the 21 Day Fix Extreme and I am seriously loving it so far. I hope you continue to follow ,my journey over the next 3 weeks with this program. I am looking to lower my body fat a little more and tone up and get stronger. I can't wait.



http://melaniesobocinskifitness.com/programs/21-day-fix-extreme
 
 

Sunday, March 8, 2015

Why I changed the foods we eat in our family...

I had someone say to me one time, "Don't be that kind of mom." This came up in a conversation when I had mentioned I changed the foods we eat in our house because it scared the crap out of me because you don't really even know what is really in the foods you buy.
Don't get me wrong, I was one of those moms who would buy the 20 boxes of fruit snacks with my coupons and get them for 25 cents a box thinking that was a big score...

Well, let me take you back a few years to where it all changed in this house and why.

When my youngest daughter was in second grade we started noticing what appeared to be huge bruises on the backs of her legs. At first we though it was maybe from her sitting on the edge of the deck by the pool. It literally ran from the back of her hamstring to mid calf, right across the back of her knee. Then as time went on , we noticed more bruising on the front of her legs on her upper thighs. That's when I decided to take her to get looked at. I took her to one dermatologist who didn't know what it was and diagnosed her with hyperpigmentation and sent us on our way with some topical lotion. I really wasn't satisfied with that "diagnosis" so a few weeks later we saw a different dermatologist who right away came in looked at it and said, "This is morphea, we need to take a biopsy of this area to be 100% sure." Let me just say, my daughter was much braver than I was during this biopsy. ME, well, I almost fainted when I saw the needle they were using to stitch her up.
She tells us the results will be in in about a week or so. So we set up our follow up appointment.

In the mean time, of course, I am googling like crazy to find out more about this morphea. The doctor told me a little about it and that they aren't aware where is comes from or how people end up with it. So I go and look it up online and I am seeing nasty pictures of it and freaking out. Moprhea is actually a very rare skin condition that causes reddish purplish patches on your skin. It can cause a wide variety of problems from skin discoloration to difficulty with the function of joints and muscles and other connective tissues. The appearance causes your skin to look not only bruised but very tight and shiny looking. Being that it tightens the skin I was worried about it being over the knee joint. It can cause muscle and tissue damage, that scared me a bit right there. The capillaries come to the surface of the skin and cause it to tighten and this is what causes the bruising appearance.

We go back for our follow up a few weeks later and she explains her plan of action. She wants to put my child on steroids and another medication called methotrexate. BUT before she starts this she would like us to head down to Childrens Memorial Hospital and see a child specialist dermatologist. Of course we go there and her plan of action is the same. So we start her up on a daily does of steroids and a weekly dose of methotrexate. By the way, methotrexate can cause severe liver damage so now I have to take my child in for blood testing every so many weeks. I agree to the treatments because I felt I had no other option at the time.

Of course I do more and more research. I am not finding much out but ironically at that time I started to read up on certain nutritional books. Finding out that what is in our food can cause a LOT of issues, I won't go in to all the issues but I immediately begin to wonder if something I had fed my child had possibly caused this. I may never know, but from that day on I started to make changes and pay more attention to what I bring into this house. There are so many food dyes, chemicals and other things in food, things you can't even pronounce.

AS I watched my daughter suffer the side effects of the meds and morphea I couldn't help but wonder even more about the foods she had eaten over the years. The steroids would cause her to be slightly agitated at times, I say slightly because I am being nice here. There were also many nights she couldn't sleep and would rearrange her room at night. Her room was definitely always clean I have to say. the real ringer was the methotrexate. She only took it once a week, on Tuesdays. She would miss many a Wednesday at school because of being sick. She would be doubled over in the fetal position with terrible stomach cramps and dry heaving. One night she was in the bathroom laying on the floor and the cramps finally subsided and I just walked out of the bathroom and cried.

I called the doctor and reported these "wonderful" side effects and she lowered the dose of the methotrexate. In the mean time I read up on it a little more and came to the conclusion I had to get her off of this stuff. We go back to the doctor for a check up, all labs are fine and she is feeling a little less side effects from the methotrexate but I was ready for her to be done. The doctor comes in and says there IS another option and it involves medication that can cause irreversible retina damage!! YEP, I WAS DONE! I just told her I wanted to wean my daughter off of all meds and see what happened. Her skin was starting to improve in areas anyway, less shiny and not as bruised looking. We start weaning her off of everything and she is feeling better with minimal cramps and eventually is off of everything and things are looking good.

We do visited the dermatologist every 6 months and now it is once a year. All in all she was on the meds for little over a year before being weaned off. I may never know what caused it and I pray the meds have caused no permanent organ damage or anything like that.

I just can't help but wonder STILL, if it was something in the food that caused it. So from that day forward, I have changed what comes into this house. So when someone says to me "Don't be that kind of mom." I want to say..you SHOULD be that kind of mom.

Don't get me wrong, my kids eat these tings sometimes but I will NOT buy them. If it has a food dye in it or some kind of crazy word I can't pronounce, it stays in the store.

I will never forget my child laying helpless on the bathroom floor and asking me to help her and I had no clue what to do to help her. I hope I am helping all 3 of my kids, even though they hate it, by not bringing the garbage into my house.

I am thankful that she is a normal 10 year old today, running around all over the place with her friends with no known permanent damage for anything.

I urge you to just be aware of what is in the foods you are eating and feeding your family. It's worth it to know what you're putting in your body and knowing what these ingredients can do in harming you and your body. I always say, it starts with food.

Wednesday, March 4, 2015

WORKOUT WEDNESDAY

Coming at ya with a workout that will definitely get your core toned and tightened. There moves will leave you feeling every muscle in your body.
Having 3 herniated discs I have done MANY planks. Over the years I have been able to challenge myself a little more to get these moves down.




 
Click on the picture to see full workout
 

Be sure to hold you abs tight and tuck your pelvis a bit to keep you rear end from hiking up in the air. Keep you shoulders aligned with your elbows. Most of all..have fun!! Yep, workouts can be fun, I said it.

Tuesday, March 3, 2015

21 Day Fix WEEK 3

Well here I am on day 2 of week 3. I have to say I am feeling much stronger and I am noticing my clothes are fitting more comfortably. Again, I have not lost much but I am looking to tone. I am down this week by 3 inches, no number change on the scale. Which I am ok with. Most important to me is that I am feeling more energy because I am eating correctly. That is the hardest thing for me. I found that I was not eating enough at times and these containers and the portion control part of it all has helped me tremendously.





I have 5 more days left and I will share my pictures and totals in numbers. All in all, I am feeling pretty good about everything. My group is also doing well. I got a message today from one of my clients and she said she has lost 9 pounds. The results I have seen from my groups has been awesome.



I look forward to my final results and sharing them with you all. Then.....on to 21 DAY IFX EXTREME!! I can't wait. See you all next week.