Cancer Warriors Pump Up Their Exercise Routines

 Surviving breast cancer treatment, which included a double mastectomy, caused Renee Nicholas to gain thirty pounds. Since it is a well established fact that excess weight increases the odds of a recurrence, she was understandably concerned by this turn of events. Ultimately, she embraced exercise as the solution to her problem and lost the excess weight.

More and more, doctors, research studies, cancer survivor programs and cancer survivors themselves are embracing exercise as good for both current cancer patients and cancer survivors. It helps cancer patients, whether they are dealing with prostate cancer or a more aggressive cancer like lung cancer, keep their energy levels up, control pain and other side effects of treatment, and helps them keep their weight closer to normal or optimal levels. It also helps their self image at a time when that is under assault and helps them maintain some sense of control over life. For survivors, it helps them rebuild their lives and lower their risk of a recurrence.

 As with any fitness program, the best results come from a combination of exercise and healthy dietary changes. A well rounded diet is as important to reducing the odds of recurrence as a good fitness program. Fresh fruits aren't necessarily harder to snack on than junk food, especially if you do a small amount of prep work ahead of time. For example, if you buy seedless grapes, you can rinse them and remove them from the vine as soon as you get home from the grocery store, before putting them away. This makes them as easy to grab and snack on as a bag of cookies while also extending their freshness. The hardest part is usually the process of changing your habits. Once you are in the habit of exercising and eating right, it becomes your normal routine and is usually no harder to maintain than your old lifestyle.

Katrina Evans is a recent college graduate and aspiring writer especially fascinated with health and wellness. She enjoys making a difference in people’s lives providing whatever support she can seeing how devastating cancer can be for people and their families. Katrina also likes working out, gardening and listening to cool podcasts.

Max Life does not condone the use of conventional cancer treatments or the majority of causes, races and/or events that attempt to raise money for cancer awareness. 

FINAL WEEK of the HOLIDAY CHALLENGE!!

10 lbs, 12 lbs, 17 lbs, 21 lbs, 32 lbs!! Are some of the initial numbers and that's just scale weight!! I'm excited to see how much actual BODY FAT we destroyed...it's typically more than that if we were doing it right!

Please send it meal plans for this week and also your progress, pics, etc.

We will be doing ANOTHER challenge starting 1/15...this time we'll add some prizes and you already have momentum going.

I will post tomorrow about coming off the plan if this is what you will be doing!

Max blessings, finish strong even if your weekend was rough!!

CARB UP DAY!!!

"Carb up day", "Vacation Day", "Cheat Day"...they're all a HUGE part of making this long term and a huge part of your success. We could dive into how each of them are actually a little bit different, but let's keep it simple.

Why Carb up?

Maintain muscle tissue (don't burn up muscle, thus destroying metabolism)
Sanity
"Shock" your body (body adapts quickly...even to good things)
Fuel workouts

Disadvantage of Carb up...won't completely eliminate CRAVINGS. Remember that one of the BIGGEST reasons the "Advanced Plan" is so powerful is because it eliminates cravings after your 14 day "Detox" period (note: this "detox" is in reference to sugar, not all the other toxins that we still need to detox with using "Daily Detox").

With that being said....the "Advanced Plan" was not originally designed for people that perform the types of workouts we perform. We are TRUELY "Burst Train"...so our metabolism skyrockets for hours and hours after the workout. We are burning fuel more efficiently and building muscle. In order to fuel this, we need some levels of glycogen in our system. We accomplish this with our "Carb up meals/days".

Warning: You MUST detox from sugar before allowing any carb up meals! Otherwise you are back at Day 1!! 


Depending on your goals...there are a few ways to go about this. Keep in mind that if we are glycogen loading with full days of carb ups then your body fat will decrease a bit slower, but your workouts and performance will be better.

If your goal is performance based, you don't have a lot of body fat to lose (5% or less) then this is one of the best ways to lay this out.  Eat clean (Advanced plan) Sunday through Friday afternoon....eat a piece of fruit prior to your Friday workout (if it's in the morning eat your fruit, then you're still sugarless until the afternoon) in order to prepare your liver for this carb spike. Then Friday evening through Saturday night is your "carb up block". This is where we fit in some of our vacation meal that we enjoy. Don't even think about the food, give your mind a break from it and realize this is a TACTICAL move in order for you to be fueled up for another weeks workouts and still destroying body fat. Some athletes can use another carb up meal on Wednesday before their workout if they're feeling sluggish...BUT this must be a complex carb (sweet potato).

If your goal is mostly weight loss and body fat killing....you will follow the same schedule, however it's 1 (2 at the very most) carb up meals...not days. These should be good carbs.

From my own experience...I remember on day 6, EVERYTHING that was a carb sounded good to me! I wanted pancakes, southwestern egg rolls from Chili's, Chips and salsa...I was obviously running on fumes with the glycogen. Without a max mind and good people around me...I would have caved.  But day 8...I was full of life again. On day 15 was my scheduled carb up meal....it didn't even sound good to me. In fact I ate less than 1/2 of my meal. However...for the next 36 hours or so following that vacation meal...I had some minor cravings.

The benefits of carbing up or giving yourself a vacation day/meal heavily outweigh the disadvantage of cravings. You can beat cravings with a strong PURPOSE and commitment to what you are getting accomplished and FREQUENT snacking!

Send me this weeks meal plans! Feel free to post recipes, meal plans, etc on here using the Comments link.

Some more meal plan ideas:

Breakfast - Grain free pancakes or Cream cakes

Snacks - Rolled up Hormel Turkey/Roast Beef with guacamole, organic cream cheese.

Dinner - Beyond Organic Grass Fed All Beef Hotdogs with Sauerkraut & Asparagus

Desserts - Strawberry Gelato!


         3 ingredients and 3 minutes

        Ingredients

1 (10oz) bag of frozen strawberries (about 2 cups) 1 ripe avocado, pit and peel removed Stevia to        taste

        Directions

Put the strawberries and avocado in a heavy duty blender (preferably with a plunger). Make sure you blend it well then add stevia to taste. It won’t take much because the strawberries are sweet on their own.


Tomorrow...IMPORTANCE OF CARB UP MEAL FOR THOSE EXERCISING...AFTER INTIAL 14 DAYS!

My new FAVORITE treat in the world!!!! Your best investment will be an Ice Cream Maker....I know for sure that Bed Bath & Beyond carry them.  Your Ice Cream recipe:

1 cup Unsweetened Vanilla Almond Milk
2 cups Organic Heavy Whipping Cream
2 Tbsp Pure Vanilla
3/4 cup of Xylitol (buy at Campbells)

Put in the maker for about 20 min...HOLY YOU KNOW WHAT!!! You can add in berries, peanut butter or anything else Advanced approved if you like. Then go ahead and email me, "This CHANGED my life!"...cuz it will :)

This 7 day meal plan is based on 1-2 people so adjust the amounts accordingly to feed more people.

All of the items are Advanced & Core Plan Approved
Grocery List

• 1 pound antibiotic free ground turkey  ($4.99 Trader Joes)
• 1 pound grass fed beef ($6ish Beyond Organic)
• 2 pounds organic chicken ($8-12)
• 2 dozen eggs (hormone/antibiotic free- $3.99)
• 1 cans black beans ($2)
• 1 bag coconut flakes ($3ish)
• 2 cans coconut milk ($4)
• 1 box organic butter ($5ish)
• 1 jar almond butter ($4.99)
• 1 head org. kale ($2.49)
• 1 bag org spinach ($3ish)
• 1 can organic diced tomatoes ($2ish)
• 2 org. Granny smith apples
• 1 cucumber
• Org. red pepper, org green pepper
• 1 avocado
•  Head of broccoli
• 1 large onion
• ½ lb deli turkey ($3ish)
• Fresh strawberries ($3ish)
• Romaine Lettuce ($2ish)
• Small bag walnuts ($3ish)
• Small bag cashews ($2ish)
• 1 container hummus ($3ish)
• 1 can organic crushed tomatoes ($2ish)
• 1 quart organic chicken broth($3ish)

*hard to estimate price of some produce
Total= $60ish

Try to buy 1 item you can get a lot of uses out of per week (so it doesn’t get too expensive in one grocery store visit)
Ex: one week buy butter, the next olive oil, the next coconut oil
This way you can stock up and not need to buy them for a while after your first get them

7 Day – Meal Plan

Monday
Breakfast – 2 eggs scrambled in butter over a bed of spinach
Snack – Handful of cashews or coconut flakes
Lunch – Salad- kale, ½  cucumber, red pepper, black beans, olive oil, balsamic or apple cider vinegar
Dinner – Turkey burger w/ steamed broccoli
Use half of your turkey, mix in desired spices (curry and cumin are really good) and create 2 patties- cook in butter or coconut oil
Steam broccoli for 3 minutes

Tuesday
Breakfast – Smoothie- 1 spoonful almond butter, handful frozen berries, spinach, coconut milk- add as much until you like the consistency
Snack – Granny Smith Apple with almond butter
Lunch – Leftover turkey burger with a salad
Dinner – Chicken with black beans and onions
Chop 1/3 of your onion and cook in down in butter, cook chicken (chop into chunks for quicker cooking) in same pan, heat black beans (you can add spices.  Eat with kale or spinach

Wednesday
Breakfast – 2 eggs scrambled and cooked in butter over a bed of spinach.  Add onions cooked in butter or avocado to the top of eggs for some variety
Snack – Handful of coconut flakes
Lunch – Left over chicken with salad
Dinner – Tex Mex over kale with avocado
Put grass fed beef and the rest of the ground turkey in pan and cook through. Chop 1/3 onion, ½ green pepper, 1 clove garlic- sauté in butter for 3-5 minutes. Drain meat if necessary- add meat to veggies- add 1 can drained black beans and ½- 1 can tomatoes (depends how much liquid you want in there). Season with cumin and paprika.

Thursday
Breakfast – Smoothie- 1 spoonful almond butter, handful frozen berries, coconut milk- add as much until you like the consistency
Snack – Apple with almond butter
Lunch – Left over Tex Mex with kale
Dinner – Curry Chicken – Cut up chicken and cook in butter. Add in chopped up onions, peppers and broccoli. Add in ½-1 can coconut milk and add spices (red curry or yellow curry)

Friday
Breakfast – Smoothie- 1 spoonful almond butter, handful frozen berries, coconut milk- add as much until you like the consistency
Snack – Handful of coconut flakes
Lunch – Salad with left over curry chicken
Dinner – 2 eggs scrambled in butter over a bed of spinach.  Add onions cooked in butter or avocado to the top of eggs for some variety

Saturday
Breakfast – 2 spoonfuls almond butter w/ sliced strawberries, coconut milk poured over and sprinkled with stevia
Snack – Hard boiled egg
Lunch – Berry Salad – Romaine with chopped strawberries, walnuts, deli turkey (roll and then slice), poppy seeds (optional), olive oil, balsamic vinegar
Dinner – Quiche – chop deli turkey and any veggies you like.  Whip 6-8 eggs, add sea salt and pepper and veggies.  Butter a round baking dish, pour egg mixture in and bake at 350 degrees for about 20 minutes or until a toothpick comes out clean.

Sunday
Breakfast – Veggie Omelet – scramble eggs but don’t stir.  Let set underneath and carefully flip over.  Fill with desired filling and fold the egg over and slide on to a plate
Snack – Hummus with slices veggies
Lunch – Leftover Quiche and/or Lettuce wrap – spread hummus on lettuce leaves with turkey slices and any other desired toppings
Dinner – Beef Veggie Soup.- brown the remaining ½ lb ground beef.  Add salt (about 1 tsp), pepper, and ½ tsp chili powder.  Pour in undrained tomatoes, chicken broth, and any veggies you want.  Simmer for 10-15 minutes.

New Recipe! (Eating as I write!)

Frosted Pumpkin Bars
0 sugar, 0 artificial ingredients

1 cup almond flour
1 cup Xylitol (natural sugar substitute found in health food stores)
1 tsp ground cinnamon
1 tsp baking powder
1/2 tsp sea salt
1/2 tsp nutmeg
3 eggs

1 (15 oz) can pumpkin puree
1/4 cup coconut oil
2 tbsp of water


8 oz cream cheese
1 tsp vanilla
1 cup Xylitol

Preheat oven to 350
1.  In mixing bowl, combine first six ingredients.  2.  Add eggs, pumpkin, oil, and water, mix well.  3.  Grease 9x13 inch pan.  4.  Bake in pan at 350 degrees for 30 minutes (timing may vary depending on oven) or until toothpick in the middle comes out clean.  5.  Cool.  6.  Beat cream cheese in a mixing bowl and add xylitol and vanilla.  7.  Frost bars and refrigerate for at least 15 minutes before cutting.  8. Refrigerate any leftovers.
Enjoy!!