GennyBean Fitness

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GennyBean Fitness Hello-
This I wanted to create something to help people with having a Healthy lifestyle with tips and possible posting workouts that I've done.

In Temecula 2016
18/03/2016

In Temecula 2016

22/11/2015

Doug and I are still plotting ideas for this page still but If any of you have some suggestions, ideas or questions I can help you out with feel free to comment :D

13/10/2015

Ugh math formulas...
Calculating fat weight(fw), lean body weight (lbw) and body fat % (bf%)

BW ×BF%= FW
BW- FW=LBW
(FW ÷ BW) ×100 =BF%

example:
150 lbs individual with 20% body fat
150 × 0.20 = 30 pounds
150 - 30 = 120 pounds
(30÷150) × 100 =20%

Calories (kcal) values per gram (g)
Fat= 9kcal
Alcohol= 7kcal
Carbohydrates= 4kcal
Protein =4kcal

Total Calories from fat (fat cal) and percent of calories from fat (%fat)

Fat (g) preserving x 9kcal/g x # servings per container =Tf

[Fat (g) per serving x 9kcal/g) ÷ calories per serving ]× 100= %fat

Example:
Serving per container: 3
Amount per serving
Calories:144
Total fat: 4g
4g × 9kcalg × 3= 108
[(4g × 9kcalg) ÷ 144 kcal] ×100= 25

That's the math lesson for today :P

09/10/2015

A good tip to know for when you're doing legs day or even running or lots of walking anything thing that could make the legs feel worn out and hurt. This what i do and it helps every time. Find a spot where you can lay on your back and prop you legs straight up either against a chair, sofa, bed or wall.. and lay there for 3-4 minutes. When the time is up slowly get to your feet and all the worn tired blood has been drained and now refreshed with new blood. Leg pain well lessen and you can go on the foam roller or stretch your legs. :)

Thanks everyone for liking my new page hope we can have some fun with this.! So for starters figured might as well throw...
03/10/2015

Thanks everyone for liking my new page hope we can have some fun with this.!
So for starters figured might as well throw in the towel of the pumpkin pie spice something, but a healthy one!
It's the recipe I made for Doug's Birthday because they are that good and trust me even though it's a muffin it doesn't need butter with it.
They are gluten free, paleo friendly clean eating muffins but they don't taste like it ;)

This makes about 16 muffins so have you muffin tins lined with muffin cups and have the oven preheated to 350

Ingredients:
1 cup pumpkin puree
1/2 cup of Honey or Maple syrup (We used Honey)
1/2 coconut oil melted
4 eggs
1/2 coconut flour
1 tsp of Vanilla extract
1/2 tsp pumpkin pie spice
1 tsp of cinnamon
1/2 tsp nutmeg
1/2 tsp ground ginger (We didn't have it so wasn't added and we didn't notice it missing in the muffins)
1 tsp baking soda
1 tsp baking powder
1/2 salt
3/4 of mini chocolate chips like the enjoy life brand ( we used dark chocolate chips)

Instructions:
1. In a large bowl combine pumpkin puree, honey, coconut oil, eggs and vanilla extract and mix until combined. In a small bowl combine the Coconut flour, pumpkin pie spice, cinnamon, nutmeg, ground ginger, baking soda and baking powder mix until combined.

2. Put 1/4 of the dry mix into the wet mixture and stir until you don't see any of the dry mix and repeat until the there is no more dry mix in the bowl left.

3. Add the chocolate chips 1/4 cup at a time stir to make sure it's as evenly distributed in the batter and repeat 2 more times.

4. With an ice scoop, scoop out an even amount of the batter an place in the lined muffin cups or about 3/4 full in each muffin cup.

5. Bake for 35-40 mins until they are slightly brown on top.

And let them cool for a bit before enjoying. These can also be stored in the freezer as well. :) Enjoy!

Well think this would be a good way to start introducing myself, I'm Genevieve aka GennyBean. In my 20's i was well fat...
03/10/2015

Well think this would be a good way to start introducing myself, I'm Genevieve aka GennyBean. In my 20's i was well fat well very fat was 310lbs, I think i was more but i don't know cause well i didn't step on the scale to see it but 310 is the weight I was when i started to change my health and my life. Back then I didn't care much but hated my picture taken, but hated summer more 110 + degrees is way different when you're fat not to mention uncomfortable. So I got sick of being big wasn't going to accept being a big girl anymore and even seeing my Husband getting close to the same I knew it was time we needed to change. So we looked into eating right smaller portion meals through out the day and we would exercise regularly first started with walking in place at home, and after awhile started getting in to more exercises and trying to get in the shape I am now. I've lost 190lbs and it took a little over 3 years with no surgery and no drugs. And my husband lost weight as well about 100lbs. And we've continued to keep it off now building muscle and running, and eating clean we're the healthiest we have been in a long time. I am on my way to get certified as a personal trainer, and I love the idea of helping those like me who wants to be healthy and have a better healthy lifestyle.
I hope this before and after photo brings some inspiration to those who are having a hard time and don't like going to the gym or tried tons of diets and it didn't stick or just didn't work that it's possible to find yourself and find that key to shake the weight off.

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