4 weeks goes by fast! It's been a rollercoaster of a month (feels more like 2 months have gone by) haha. But here I am! Checking in on my RP Diet. I am at the 4 week mark and there are 12 total! I started on Jan. 1st at #159 and I have gone down about 3lbs to #157.
I was originally discouraged BUT I have done this before and I know how RP Strength works. The key is to just trust the process. That is also why I make sure to take before/during/after photos to help track my progress. Even though the scale isn’t always moving in the right direction that doesn't mean there aren't other physical changes happening. That was "thankfully" my case today!
This month I started out strong for about a week hitting my numbers and everything. Then my birthday weekend (Jan. 12) rolled around and I had some cake and wine and then right when I was going to get back on track I got a cold. So there were a few hiccups to start out with but nothing that 8 more weeks of consistency can't fix! This is also LIFE and things happen so you can't beat yourself up about it and that's why I love the RP Strength templates. They prepare you for life and help you bounce back when you need it most! They give me a sense of peace knowing that if/when I need to get my diet back in control I have the steps to take to do it.
SO like I said before, I was originally bummed with the scale since it hadn't moved much. Deep down I knew that I didn't work hard enough to see the results I wanted anyway. My goal these next 8 weeks will be to buckle down and stop eyeing the cookies and wine! haha
For the past 4 weeks I have been using my old 1:1 RP templates, but today I got some new ones to hopefully help me dial everything in a little more. Even though my starting weight is about the same as last time, my training and lifestyle are completely different these days. So now I have an updated template to guide me the rest of the way.
On a more fun note though...I am going to post my 4 week progress photos below! This just shows that EVEN though the scale doesn't always go down like you want it - There are still changes happening! You can see that I have gotten a little leaner and I am definitely feeling better overall. I'm still navigating the breastfeeding and dieting part of everything. I also think the whey or casein protein has been upsetting both of our stomachs a little so I am trying to figure that one out! There are plenty of options to choose from so I just have to find the right one for us.
Left (Jan 1) “before”
Right “4 week check-in” ( Jan.27 - 4 months postpartum)
Don't be hatin' on my Uggs either lol
As for my training. It's still been about the same! Usually 4-5 workouts a week. Most days I do Street Parking + accessory work if I can. Some days I just jump into a class workout if I don't want to workout alone. I've also been throwing in some functional bodybuilding. I love accessory work so I try to squeeze some in whenever I can. My favorite program for that is the Awaken Training Series by Marcus Filly. You can check it out HERE.
As always, If you have questions about the RP Strength diet you can email me or comment below! Check out their templates HERE to get started. If you are ready to jump on board you can use my discount code AMELIA10 to save on your templates :)
Heres to the next 8 weeks! Hopefully these new templates will push me in the right direction. I have a feeling they will!
Looking forward to another “check-In” on Week 8!
If you missed my 1st post about starting this RP diet - You can check it out HERE
Interested in reading about my first RP cut from a few years ago? You can go HERE to see my results!
If you start the RP templates and are in need of a delicious protein option you can check out my favorite brand that I’ve been using for 6 years now - TryAboutTime - and save with code AMELIA at checkout :)
Real Life: 3 months goes by way too fast! I can't believe its already 2019 and I have a 3 month old to experience life with this year :)
As I sit here with little Emma sleeping in one arm, typing with the other, and Boozer trying to steal a shoe off of my foot...I'm so excited I'm finally finding the time to write this update :)
I feel like we are slowly getting our groove back (or I am) haha. Emma is getting more fun by the day and we love our new adventures as a little family of 3 + Boozy!
Since the New Year is finally here I feel like it's time to get myself together and set some goals for 2019...YAY! This update has all the things mom life, coaching, and my postpartum diet plan for this year!
Mom life is getting better every day - even though every day is different :) We're loving our snuggles, laughs, and she literally just rolled over 30 minutes ago...nothing is safe anymore! lol Today we ventured to the gym for an hour and Emma enjoyed watching me try and get fit again. Lately I've been doing the Street Parking workouts (if you don't know what that is...I'm gonna link it for you cause you should!) It's an online community that posts daily workouts that take 45 mins to an hour. They are seriously awesome and fun and I don't think I'll ever go back to anything else lol #momlife
As for coaching - I'm slowly getting back into it! It's been tough to find the time and while I'm still breastfeeding Emma it's hard to get away for more than 2 hours. But it's worth it :) Once I'm back into my new routine you'll be able to find me with my CrossFit Bound fam and my new gym CrossFit 11:24!! Super excited to be a part of these 2 amazing communities - If you haven't checked them out, please do! If you're in need of a personal trainer in Kennesaw/Marietta just shoot me an email and we can get you started! Or come check out one of my classes when i'm coaching! I'd love to have you :)
Now for the fun part....The RP Strength Transformation Challenge! This is the start of my New Year goals and I hope this can give some motivation to new moms or anyone out there looking to make a lasting change in their diet - so if you know someone who needs some extra motivation...share this little blog with them :)
As the New Year approached and I got closer to 3 months PP I knew it was time to get my nutrition back in check. I'm feeling good in the gym, movements and strength are coming back, but I know my diet has been lacking. I honestly didn't do much working out until a few weeks ago - Emma was born in Oct. and I started consistently working out in Dec. - I really gave my body time to recover until I felt good and less sleep deprived. Now I'm squeezing in 5ish workouts a week and I feel ready to start cleaning up my nutrition.
Anyone that knows me KNOWS that I love me some RP Strength (diet templates). I've had great success with RP in the past - You can read about my first cut I did HERE - I did the 1:1 coaching and I was able to lose 10lbs during the cut and that was 20lbs down from my highest weight ever. After having Emma - I am back to the exact starting weight I was before my first cut (funny I know) and I hope that I will have the same success as my last cut. This time I am following the templates on my own and I am also currently breastfeeding so I may have to tweak some things as I go - but we shall see! I think these next 12 weeks will be more exciting than my last cut and I can't wait to see my postpartum results.
I decided to join the 2019 RP Transformation Challenge to keep me motivated. The extra accountability will be nice since I will be coaching myself this time. Below is my before picture. I can't wait to see the changes that happen and how much Emma grows during that time too :) These will be such fun before and after pictures!
I plan on making 3 blog posts during this diet phase. I'll post at the end of each month to update and keep track of where I'm at. I will be starting at #159 and hope to get back to #148ish (Just like last time)
If you would like to join me on this RP Transformation Challenge - Click my link for the Diet Templates and purchase the templates using the discount code AMELIA10. Then join the RP Clients FB group for further instructions on how to join the challenge (Enter by Jan. 6, 2019) They will also pick a few winners and the top male and female winners get $1500!! If that's not some motivation right there I don't know what is! lol
Comment below with any questions or shoot me an email if you have any questions about RP!
Today I wanted to share about a yummy giveaway I have going on! (Update: Giveaway winner has been chosen) I am giving away 1 tub of this delicious Vegan Protein + Coffee from my long time friends over at TryAboutTime :)
The giveaway is featured on my Instagram @ameliahamilton93 - So hop on over there if you want to enter! (Winner will be chosen Friday 9/14) - If you just can't wait then click the link above to head on over to their site and use the discount code NATURAL to save on your order!
I've been using this protein coffee every day for the last month or so of my pregnancy and it has been awesome. I am sensitive to caffeine (but I love my daily coffee) and I was looking for a way to drink less caffeine and not go over the 200mg limit they set for us preggo people. SO this supplement has been an easy and tasty way for me to know that in 1 serving I am getting 60mg of caffeine (and I'm in the clear!) + with the 16g protein it's a win win!
This has become a staple in my breakfast routine! I have been mixing it in my mini ninja blender with almond milk, ice, cocoa powder, and pb2. A super easy shake that will give you your morning coffee fix and hold you over for a little while :) Even Boozy likes it!
Click here to go get some right now! Make sure to use code "amelia" to save at checkout!
Sitting here at 37 weeks + 3 days...(19 days left!) I thought now would be a good time for a little baby update since we are quickly approaching our due date! :) It kinda feels like the past 9 months flew by buuut also took their good ole time... So many fun memories were made as we have prepared for baby girls arrival - Getting her room set up, picking out the cutest little clothes for her, and reading (too many) "how to prepare for a baby" articles online...haha
As for me, I am still feeling good and getting in some workouts. Ya never know which one could be the last! Which is kinda exciting :) For my training I have been roughly following BirthFit while switching things up and adding in different things that I like/need + I aim for 5 workouts every week depending on how I feel. Some days I just consider walking my dog around the block as my workout :) It's HOT and I get tireeed + Boozy thinks his walks are supposed to be FOR TIME not leisure. Which is prooobably my own fault since I used to run him so that they would take up less time :)
Food cravings haven't been too crazy. It started out as fruit, lots of water, Starbucks, and mexican food, then added in my current favorites: Newks, Chik-Fil-A, Milk, and a little ice cream sometimes :) We've still been cooking our Hello Fresh meals for dinner which have been a life saver.
We finally decided on a name! So no more worrying about that. My bags are packed (after lots of insisting from my sister...Thank you Grace. Always looking out for me hehe) and NOW we just wait! There's not much else to do so we are just busy getting more and more excited to meet her!
But for now, Until she arrives and I get to spam everyone with baby pictures...You can enjoy these fun ones of my growing belly! Almost there!!!
Can't wait to do a reverse transformation in the coming months :) Looking forward to getting back to my RPStrength too...OH and wine + mimosas on Saturdays + unlimited coffee. I've probably most definitely missed those the most haha
Estimated due date is September 25! Comment with your best guesses on when she will make her arrival!
Hi, Hello, & Happy Summer! This post is just a little update on what foods I have been cooking for dinner for the past 3 months. While being pregnant and not really craving my own cooking skills...I had to get creative in the kitchen. I heard of people trying out meal delivery services, but I had never given it much thought. After feeling sick for weeks and finally starting to get my appetite back I decided to try out Hello Fresh. Side note: I was also starving my husband of dinner because I couldn't stand the smell of cooking anything haha so I felt bad!
I signed us up for the Classic Plan of 3 meals a week for 2 people - and I was excited to give it a try! The very first meal I made for us was called Sesame Sriracha Beef Stir Fry - I love stir fry and this meal did not disappoint! Long story short...we were hooked after the first week of meals. It has made cooking dinner so much easier and fun!
HOW IT WORKS:
LOCAL OPTIONS - Garnish & Gather
After using Hello Fresh for a while we decided to test out a local food delivery service to see how it compared. Garnish & Gather is a local Atlanta based food service - They use local farmers to provide the ingredients. They provide delivery or pickup locations. The pickup locations are nice because you are able to reuse packaging and not waste boxes/plastic/ice packs. Our meal from G&G was called Turkey Meatballs & Harissa Sauce Over Artichoke-Herb Orzo with Peas & Feta Crema. It was super delicious and we had no complaints about the meal!
In the end we decided to stick with our Hello Fresh subscription just because it was cheaper. G&G uses more local and organic ingredients which is awesome, but that is why it is a little more expensive. Definitely a great option for Atlanta locals though.
If you'd like to give it a try - Take $10 off with the discount code: AMELIAHAMILTON1
The Hello Fresh delivery meals have been so awesome for our little growing family. It takes the stress out of worrying about what to cook for dinner. I go to the grocery maybe 1x a week instead of 1936584x for little things throughout the week. The meals are delicious and we feel great with the portion sizes they provide. It will also be super convenient to have healthy meals delivered to us once the baby gets here :) Nobody wants a hangry momma!
As of right now - I have been less strict on my RP Strength diet during this pregnancy. I basically try to stay kinda close to my normal meal sizes with extra snacks (lots of fruit, popcorn, & carbs) during the day and then I eat whatever our HelloFresh meal is for dinner at night :) If you'd like to read more about my normal diet - You can find that here
Discount Codes! YAY!
Hello Fresh: $30 off your first order HELLOAPP
Garnish & Gather: AMELIAHAMILTON1
RPStrength Templates: AMELIA10
Today I am sharing my favorite healthy breakfast option (I make it almost every day!) - This delicious breakfast is a good balance of protein, fats, and carbs + will keep you full for hours!
In the picture above we have about: 346 Calories - 34 Carbs, 13 Fats, 21 Protein
Feel free to add extra veggies to your eggs if you'd like + customize your favorite coffee or TWO :) I promise you'll thank me later for helping you fight off your morning hunger. Nobody likes to be hangry in the morning! - So set aside 10 extra minutes tomorrow and GET COOKING! All you'll need is 1 pan and a toaster - Yay for a quick clean up and no mess! You'll be full + happy all the way until lunch time! Unless your preggo like me and you might just be hungry for some ice cream an hour later :)
Enjoy your breakfast and let me know how you like it! Post your pictures to instagram and tag me @ameliahamilton93 or comment below to share how delicious it was :)
P.S. For my RP friends - this breakfast can be made to match your templates!
Wondering what RP is or want to learn more? Check out my post here
Hello Hello! 2018 has officially started off with a bang! So many exciting things have been going on that I figured it might be a good time to do a little life update to keep it all organized. Enjoy!
Life update number 1:
WE ARE HAVING A BABY! Baby Hamilton is due September 25, 2018 and we can’t wait to meet him OR her! Stay tuned for another update next month when we do our gender reveal! Any guesses on what it may be!?
I am about 5 months along now (17 weeks). Feeling great and still getting in my daily workouts (5 days a week). I modify movements based on how I feel that day and I just signed up to start adding in some training from BIRTHFIT. They have a Prenatal Program to keep mama and baby happy and healthy throughout pregnancy. I can’t wait to see how it goes – I’ll make sure to do another update on that later on too!
Update #2: Crossfit
This preggo lady survived the 2018 Crossfit Open. It was a blast and definitely VERY different from my past years competing in the Open. I learned a lot about myself and it was fun getting to do the workouts with a more relaxed approach. I started out the Open with a little bit of morning sickness – Luckily each week it seemed to get a little better! So by the end of the 5 weeks I was pretty much morning sickness FREE. Yay, hallelujah, no more saltines and ginger ale…haha Even though I secretly LOVE saltines + ginger ale...!
If you’d like to hear more about competing in the Open while pregnant – Let me know! I’d love to share more about it and how my training has been so far.
Photo: BrittGPhotography - 12 weeks pregnant here during 18.4
Update #3: Preggo Diet
Since I have been feeling much better lately I have been able to follow my RP Strength diet a little better. It has been nice to have meals to plan my day around. I add little snacks here and there to fill in the gaps (since I am obviously not dieting or trying to be super lean + I am alwaysss hungry). RP Strength does not promote their diet for pregnant women (for obvious reasons), but since I have been doing it for over a year now, it has been keeping me on track – Making sure I get my protein/veggies in and not overdoing it on the chips & salsa/ reeses pieces/ Halo Top. Buuut YES I do give in to those yummy cravings every now and then :) Like today when I bought 3 pints of Halo Top at the grocery...you never know what flavor you might start to crave!! haha
I also recently signed us up for the meal delivery service Hello Fresh! I was honestly a little skeptical, "Like how could it be that good!?" - BUT after our first week I was hooked. I went from like 3 trips to the grocery a week to 1! It’s amazing and it saves so much time. The meals are DELICIOUS and only take between 20-30 minutes to cook. They are like restaurant quality food and I feel like I am learning how to cook so many new things throughout the process. I definitely recommend them and I’m sure I will still be using it once baby arrives to make sure I am getting in those quick and healthy meals each week.
Last but not least, my favorite TryAboutTime supplement (AminoHydrate) was approved by my doctor so now I have a tasty drink to sip on during my workouts and throughout the day. A nice change from plain water and much healthier than a diet soda or sugar filled drink. I wrote about this supplement as my very first blog post if you’d like to read more about it here !
Here's a Boozer photo bomb to brighten your day :) He loved that avocado...until he destroyed it! Poor avocadoooo
What if I told you there is a sweat-proof makeup that's perfect for the gym....It's true and that makeup is called Sweat Cosmetics! If you haven't heard of it - Keep reading to find out more :)
As Spring finally decides to make its arrival…I feel it’s the perfect time to share one of my favorite workout beauty products with you all! The magical makeup powder that looks great before AND after you workout.
I had the opportunity to test out Sweat Cosmetics last summer and I fell in love with it. Of course, I was a little skeptical thinking, "There is no way any makeup could possibly stay on my sweaty face after hours of training in the gym...", But sure enough - They proved me wrong!
I tested their mineral foundation + twist brush and it totally changed my working out with makeup game.
Check out the picture below to see the smooth natural color it adds and the cute travel size brush it comes in :)
This makeup is sweat proof, SPF 30+, hypoallergenic, and it’s even refillable.
I love the small twist brush that you can take anywhere. It fits in your purse or workout bag for a quick on-the-go touch up. I wore it throughout the summer during my sweatiest workouts and it never wiped off on my shirt or towel (hallelujah!) It also felt good to know that I was protecting my skin when I was outside too. I always wear this on my busiest days in the gym, so I can put my best face forward. Sweat Cosmetics keeps me covered ALL DAY!
I have been looking forward to sharing my experience with you guys! I am also excited to share that I will be giving away 1 of these awesome makeup brushes to 1 lucky person :)
How to WIN? Leave a comment below and share why you would like to try this out - I will be picking my winner ASAP!
Update: Winner has been chosen for this giveaway
Let me know if you have any questions in the comments below OR email me here
Check them out in the meantime at: Sweat Cosmetics
*This product was provided to me from Sweat Cosmetics but the opinions of the product are my own
I am asked all of the time “What do you eat?” “How many calories do you eat every day?” “Do you eat carbs?” And I've been wanting to write about this topic for a long time! So now I'm here to answer these questions! I personally started following the RP Strength Diet in January 2017. I eat 4 meals a day + whey protein shake + casein protein shake before bed. So technically I eat 6 meals…YAY food! My meals are almost exactly the same every day. I don’t get tired of them, and I never feel hungry at the end of the day. They are smaller meals spaced 2-3 hours apart and are balanced to help fuel my workouts, so that I feel my best whenever training time rolls around. For this post, I have taken pictures of my 4 favorite meals + my casein pudding that I typically eat every day. These are meals I know agree with me (I have food sensitivities) and help me feel my best (which may look different for some people). You just have to find what foods work best for you! Follow along for a breakdown of my daily food journal :)
Breakfast: Kodiak Cake pancakes! Every day for breakfast I eat a serving of the Kodiak Cakes, Egg Beaters/Egg Whites, and turkey bacon. I have been eating this breakfast every day for over a year and I still look forward to it every morning. I top my Kodiak Cakes with Walden Farms syrup, fat free whipped cream, and 1 tablespoon of either Nutella or peanut butter. For my egg beaters, I cook them with 1 slice of laughing cow cheese and top them with Wickles (sweet and spicy pickles). I'm not a huge fan of eggs and just eat them for their protein, so I try to disguise them with a lot of other flavors ;) I save my Kodiak Cakes for last because they are so delicious and taste like a dessert – Each serving size of pancakes is a ½ cup and has 2g fat, 30g carbs, 14g protein.
Total Macros: 9 Fat, 56 Carb, 34 Protein
Lunch 1: Turkey Sandwich - This lunch is super simple and only takes 5 minutes to make. It is just a turkey sandwich on an Arnold 100 calorie Sandwich Thin with lettuce, mustard, and a side of Smart Pop popcorn + a dog named Boozer staring down your plate...
Macros: 9 Fat, 41 Carb, 26 Protein
Lunch 2: Chicken and Rice Bowl - This is my favorite lunch to make if I have time and sometimes I make it for dinner too. But, I usually eat this meal before or after I workout - when I am able to have a few extra carbs. All I do is cook 1/3 zucchini, 1 green bell pepper, 1-2 tbs stir fry sauce (found at Target), ½-1 cup rice, 1 ½ tbs brummell butter (you can find this brand at Kroger or Publix), 3oz chicken and top with turmeric. I also use chicken broth in my pan while cooking instead of oil or Pam. (It adds extra flavor to the meal as well.) All you do is cook the veggies for a few minutes with the stir fry sauce, then add the rice and brummell butter, and add your chicken and turmeric last. Make sure you cook on medium heat and if it gets dry while you are cooking then just pour a little extra chicken broth in to keep everything from sticking to the pan.
Macros: 8 Fat, 64 Carb, 25 Protein
Dinner: Turkey Enchiladas - This is my favorite dinner to make (You can find this recipe in the RP Strength Cookbook) The recipe makes 8 enchiladas (which reheat pretty well). So you have dinner for a few more days after you make them. See the recipe below! I went a little crazy on the cheese this time around…but hey, no regrets there :)
Macros: 19 Fat, 37 Carb, 27 Protein
Protein: During the day I have my whey protein shake during my workout. I mix 8oz of orange juice with 1 scoop of chocolate TryAboutTime protein. (I know orange juice sounds gross…but you gotta to try it out! It’s delish)
My second protein shake comes at the end of the day. It is my casein pudding that I make before I go to bed. It's 1 scoop chocolate Optimum Nutrition Casein protein, ½ cup unsweetened vanilla almond milk, 1 tbs peanut butter, 1 tbs cocoa powder and mix it all together. If you have time to let it sit in the fridge for 10-20 minutes then do that too! Also, top with some fat free whipped cream and enjoy!
Whey – 1 Fat, 33 Carb, 27 Protein
Casein- 11 Fat, 17 Carb, 29 Protein
Keep in mind that these meals can easily be changed depending on the amount of fats, carbs, or protein you are trying to hit. Also, I do not count the carbs in veggies in my total macros (they were added in this post just to give accurate numbers. But when I am counting for myself they are not added in. That is why my carb numbers look so high)
So on any given day you can pretty much assume this is what I will be eating! It is yummy, filling, and YES it is full of carbs. If you try these meals, have questions about any of them, or want to share some meals that you love to make – please comment below and let me know!
The key is to find meals that you love! Eating healthy does not have to taste bad or be super expensive. Go to the grocery or search online for flavors and sauces that aren’t high in fats or carbs that you could use on your meals. Give the ones I use a try (see in pictures above), and maybe you will like them too!
Use discount code AMELIA @ TryAboutTime.com for a discount on the protein
If you'd like to learn more about my experience using the RP Strength diet CLICK HERE
Happy New Year everyone! I wanted to take a second to cover a topic that most people have prooobably heard about RESOLUTIONS...except I don't want to call it that. Instead, let's call it Goal Crushing. Becaaause I don't think people take the word resolution very seriously and maybe if we call it something else AND I give you the steps to follow through with your goals...You WILL accomplish them!
I want you guys to consider your fitness goal/goals for 2018 and write them down. Next, I'm going to give you my top 5 tips for achieving these goals and ways to turn them it into a habit (instead of a 1 week commitment). We will not let this goal slip away like it does for so many people! All we have to do is take it 1 day, 1 step, and 1 good decision at a time.
Set aside the time
When it comes to fitness goals, you always hear people saying, "I just don’t have the time." SO how do we fix this? Set aside time up front! Plan your days, weeks, maybe even months … find a 1 hour time slot that routinely works with your schedule and go ahead and pencil it into your calendar. Make that commitment and give it a place in your day!
How we talk to ourselves is so crucial! Always go into the gym with a good attitude. Even on the days you are tired or sore, a positive outlook can help you change everything for the better. Choose to be happy, look forward to making new friends with similar goals , and get excited about learning new skills!
Focus on today
Stay in the present! Don't be concerned with how much time is left in your workout, how many more workouts you need to do this week, etc. If you allow yourself to think too far ahead, it's easy to feel overwhelmed. You can only control the moment; so don't get caught up in projecting yourself into the future.
PACE YOURSELF! You can't successfully go from 0 to 100 mph in a single day. It's not sustainable, especially if it's been a while since you worked out. So shoot for 3 days a week, and focus on making those 3 days of workouts really solid. Once you feel comfortable at this level, then you can gradually begin to add more days to your schedule.
Remember your why
Never forget why you made fitness your goal! The reason you chose this goal is because you wanted to see a positive change! And the only way to accomplish this change is to stick to your plan! Follow these steps, remember why you started, and a few short months from now, you will be so glad that you did!
Please Comment below with your 2018 fitness goals and feel free to share any fitness tips that have worked for you! Let's all be resolved to crush our goals this year!
If you want to receive more fitness tips then click subscribe so you can be the first to know what’s up!
Join the 12 days of Fit-Mas Challenge for 12 days of workouts to keep you feeling good during the Holiday season. With family gatherings, time crunches, and holiday celebrations - take some time for YOU this season to squeeze in these 12 days of Fitmas! Join our group taking on the Fit-Mas challenge and share your journey with us!
•12 workouts emailed to your inbox
• At home workouts
• Equipment: a kettlebell OR dumbells
• 30-60 minute workouts
• Email availability to answer any questions throughout the challenge