As I've discussed in earlier posts, we all have to decide when we face challenges whether to back down and live to fight another day, push harder and win at all costs, or endure the pain just to survive the experience. At some point we all face aches and pains, physically, emotionally, and spiritually. We lose jobs, relationships fail, we get ill, loved ones leave us. Sometimes we need to stop and let things heal so we can move forward and regroup, but sometimes there is no magic pill or treatment that will cure what ails us, no fixing the solution, only moving on with what we have left.
After 6 miles of running my ol' joints start complaining. Minor irritations that cease as soon as I cool down and give them a good stretch. The secret to building a stronger healthier body and a stronger healthier life is to recognize whether you're dealing a serious injury or just the aches and pains that come along with the territory. Don't let you mind fool you into stopping just because you feel a twinge. There will always be aches, and the true victory is not the time you clock when you cross the finish line, but that you succeeded through the aches just by keeping yourself moving. Likewise, in our emotional lives when we feel crippled by the situation and see no way out, we need to remember that to succeed we need merely to get up, shake off the grit, and get moving again. Life can knock you off your feet, but it can't hold you down. As I always say, fight like hell, and just keep moving.
Today's special feature: Gym etiquette 101- Fellas, this one is for you: I know you think that having killer biceps and shoulders is all you need to feel like a big man and impress the ladies, but if you walk around on chicken legs that look like they could collapse under the weight of your tank of an upper body, you just look silly. Do some calf raises, have a protein shake, and balance yourself before you snap like a slim jim!
Monday, August 24, 2009
Friday, August 21, 2009
Redemption or Punishment
Have you ever gone off the deep end and completely lost your diet resolve? I'm not talking about taking a sucker while you're at the bank or having a drink and extra bread with dinner, I'm talking about giving in to one of those uncontrollable urges like eating an entire pizza or a whole bowl of brownie batter. The post-binge blues are enough to knock you right off the diet wagon into a shameful spiral of donuts and french fries.
On one of my most recent long weekend runs I was paying for a binge and I said to myself it's time to take my punishment for what I've done. A 6 mile run is pretty good penance for most foodie sins. But as I went along, that term, punishment, just didn't seem right. It wasn't about punishment, it was about redemption. Remember that fitness is about the long term war, not just the daily battle. We can set ourselves back with poor choices, but each new step we take not only pulls us out of our disappointment, it puts us further along the path we nobly strive for. And if you are strong enough to turn the situation inward, the knowledge you gain can fortify you against future conflicts. It isn't about losing, it's about not giving up, about telling your problems they will NOT win. It's not about punishment, it's about victory!
What was your most recent struggle? Giving into tired/stress cravings? Can't walk away from the candy bowl at work? Injury put you out of commission? Figure out the root of your problem and then rip that sucker out! Get some rest and eat to keep your blood sugar even so you don't crash in the afternoon. Keep your own "approved" sweet treats in your office so you don't dig in to somebody else's guilty candy bowl. Toss out that bad food at home you can't stop yourself from getting into after dinner. Ask a friend for help. If anyone needs a refrigerator intervention let me know, I'll be happy to throw all your crap food away for you! Figure out a way to get moving that doesn't impact your injury, or give yourself enough rest to actually heal. Modify your surroundings, give yourself the tools you need to succeed, and remember that one bad decision does not define you. This is a life-long fight. We all succumb to our weaknesses, but we can turn that knowledge into a strength, and fortify ourselves for future battles. Each day is a chance to start again,, each meal a chance at redemption, each step one calorie closer to victory. So keep moving, keep fighting, and when temptation strikes, ask yourself...what are you in it for?
Thursday's workouts:
#1- Fast walk for 1 hour.
That was all the workout I did, so now I'm going to have to bust it extra hard over the weekend or I'll be paying when I step on the scale on Monday! Slacking isn't the end of me though, remember that life is about balance, and when you take off in one area, you just have to push that much harder in another. Today's diet is on super lock down and the workouts are non-negotiable. When you fall down, just keep getting right back up. Don't quit on your body, and it won't quit on you!
Thursday's diet (brace yourselves! I could NOT stop eating all afternoon!)
Breakfast: english muffin with 1 egg, reduced fat cheddar, smart balance and sugar free jam, coffee with mootopia
Snack: yogurt and an apple, toast with jam
Lunch: salad with apple, mandarin oranges, reduced fat feta, chicken and light raspberry vin dressing
Snacks: yogurt with 1/2 scoop protein powder, grilled cheese sandwich, string cheese, salad with balsamic vin
Dinner: tuna sandwich, 1/2 turkey burger, glass of wine (not all eaten at the same time of course, just gradually throughout the night)
Final breakdown:
Calories burned- 2207
Calories consumed- 2037
Deficit- 170
Nutrient ratio: 40C/27P/33F
On one of my most recent long weekend runs I was paying for a binge and I said to myself it's time to take my punishment for what I've done. A 6 mile run is pretty good penance for most foodie sins. But as I went along, that term, punishment, just didn't seem right. It wasn't about punishment, it was about redemption. Remember that fitness is about the long term war, not just the daily battle. We can set ourselves back with poor choices, but each new step we take not only pulls us out of our disappointment, it puts us further along the path we nobly strive for. And if you are strong enough to turn the situation inward, the knowledge you gain can fortify you against future conflicts. It isn't about losing, it's about not giving up, about telling your problems they will NOT win. It's not about punishment, it's about victory!
What was your most recent struggle? Giving into tired/stress cravings? Can't walk away from the candy bowl at work? Injury put you out of commission? Figure out the root of your problem and then rip that sucker out! Get some rest and eat to keep your blood sugar even so you don't crash in the afternoon. Keep your own "approved" sweet treats in your office so you don't dig in to somebody else's guilty candy bowl. Toss out that bad food at home you can't stop yourself from getting into after dinner. Ask a friend for help. If anyone needs a refrigerator intervention let me know, I'll be happy to throw all your crap food away for you! Figure out a way to get moving that doesn't impact your injury, or give yourself enough rest to actually heal. Modify your surroundings, give yourself the tools you need to succeed, and remember that one bad decision does not define you. This is a life-long fight. We all succumb to our weaknesses, but we can turn that knowledge into a strength, and fortify ourselves for future battles. Each day is a chance to start again,, each meal a chance at redemption, each step one calorie closer to victory. So keep moving, keep fighting, and when temptation strikes, ask yourself...what are you in it for?
Thursday's workouts:
#1- Fast walk for 1 hour.
That was all the workout I did, so now I'm going to have to bust it extra hard over the weekend or I'll be paying when I step on the scale on Monday! Slacking isn't the end of me though, remember that life is about balance, and when you take off in one area, you just have to push that much harder in another. Today's diet is on super lock down and the workouts are non-negotiable. When you fall down, just keep getting right back up. Don't quit on your body, and it won't quit on you!
Thursday's diet (brace yourselves! I could NOT stop eating all afternoon!)
Breakfast: english muffin with 1 egg, reduced fat cheddar, smart balance and sugar free jam, coffee with mootopia
Snack: yogurt and an apple, toast with jam
Lunch: salad with apple, mandarin oranges, reduced fat feta, chicken and light raspberry vin dressing
Snacks: yogurt with 1/2 scoop protein powder, grilled cheese sandwich, string cheese, salad with balsamic vin
Dinner: tuna sandwich, 1/2 turkey burger, glass of wine (not all eaten at the same time of course, just gradually throughout the night)
Final breakdown:
Calories burned- 2207
Calories consumed- 2037
Deficit- 170
Nutrient ratio: 40C/27P/33F
Wednesday, August 19, 2009
Redefining you
In life and the gym there will always be limitations. Physically if we push ourselves too far we can pull, pop or break something. In life our actions have consequences we must face for better or worse. But how you choose to face such limitations, and how close you actually come to them, are entirely up to you.
In tough situations we can choose to endure to the end, to rest, or to redefine what that limit is. Sometimes we have to know when to back down. When I attempted plyometrics yesterday, some of the moves sent pain shooting through my back, while others caused no problem at all. Rather than punish myself with the painful moves, I took the moves I could do and pushed them to the most difficult modifications. It made 30 seconds seem like an eternity and halfway through I was screaming out loud. I took the options I had and I made the most of them.
George Hincapie recently proved just how much a person can redefine a limitiation. Early on in the Tour de France he fell, but was able to keep going. He complained of some pain but never stopped, and on the last day lead the charge to give his teammate Mark Cavendish the win at the Champs-Elysees over COBBLESTONE roads with what was later discovered to be a broken collar bone. Can you imagine even a minor BUMP on a bike with no suspension with a broken collar bone? Hincapie redefined his physical limitations. Of course once the race was over and his diagnosis confirmed he needed to take 4 weeks off before he could ride again.
Sometimes if your journey is long and your goals far ahead of you, to maintain yourself you need to rest. Other times your limitations become doorways to new paths of discovery about limitations you've been putting on yourself and allow you to strip yourself of excuses. Sometimes it's all about gritting your teeth and riding over cobblestone with your bones rattling screaming "c'mon, is that all you've got???"
SO I ask you.....what are YOU willing to redefine?
Tuesday's workouts:
#1-spin class
#2-modified plyometrics
#3-post-dinner walk
Tuesday's diet:
Breakfast-2 wheat toast with reduced fat cheddar, 1 egg, smart balance and sugar free jam
Snack-banana and protein oatmeal
Lunch-turkey burger with 1/2 pasta, broccoli and marinara
Snack-fage with imitation honey, beef jerky
Dinner-zucchini with goat cheese, pan seared chicken breast
Final breakdown:
Calories Burned- 2573
Calories Consumed- 1640
Deficit- 933
Nutrient ratio: 38C/33P/29F
In tough situations we can choose to endure to the end, to rest, or to redefine what that limit is. Sometimes we have to know when to back down. When I attempted plyometrics yesterday, some of the moves sent pain shooting through my back, while others caused no problem at all. Rather than punish myself with the painful moves, I took the moves I could do and pushed them to the most difficult modifications. It made 30 seconds seem like an eternity and halfway through I was screaming out loud. I took the options I had and I made the most of them.
George Hincapie recently proved just how much a person can redefine a limitiation. Early on in the Tour de France he fell, but was able to keep going. He complained of some pain but never stopped, and on the last day lead the charge to give his teammate Mark Cavendish the win at the Champs-Elysees over COBBLESTONE roads with what was later discovered to be a broken collar bone. Can you imagine even a minor BUMP on a bike with no suspension with a broken collar bone? Hincapie redefined his physical limitations. Of course once the race was over and his diagnosis confirmed he needed to take 4 weeks off before he could ride again.
Sometimes if your journey is long and your goals far ahead of you, to maintain yourself you need to rest. Other times your limitations become doorways to new paths of discovery about limitations you've been putting on yourself and allow you to strip yourself of excuses. Sometimes it's all about gritting your teeth and riding over cobblestone with your bones rattling screaming "c'mon, is that all you've got???"
SO I ask you.....what are YOU willing to redefine?
Tuesday's workouts:
#1-spin class
#2-modified plyometrics
#3-post-dinner walk
Tuesday's diet:
Breakfast-2 wheat toast with reduced fat cheddar, 1 egg, smart balance and sugar free jam
Snack-banana and protein oatmeal
Lunch-turkey burger with 1/2 pasta, broccoli and marinara
Snack-fage with imitation honey, beef jerky
Dinner-zucchini with goat cheese, pan seared chicken breast
Final breakdown:
Calories Burned- 2573
Calories Consumed- 1640
Deficit- 933
Nutrient ratio: 38C/33P/29F
Tuesday, August 18, 2009
What'cha got?
This morning I rolled gently out of bed and tested out my wrenched back. Whatever is tweaked still hurts (though way better than two days ago!), but not EVERYTHING hurts it. When I went to spinning I didn’t know what I’d be able to do, but I tried and found I was relatively pain free. Because I’m limited due to the pain and cutting back to two workouts temporarily to fully recover, what I CAN do I have to hit it HARD.
So I ask you, what are YOU capable of? How can you push it harder? When you finish how do you feel? Did you leave it all out there? Whether you have a physical limitation or just a super busy schedule that leaves you exhausted with little time to work out, take what you’ve got and work it till you’ve burned up every bit of energy. Lift till your muscles give out, run till your lungs burn and your legs refuse to move, get out there and show me what you got! I want to hear about it. What did you do today that pushed your limits?
I know I've been lagging in my workout reports. Rather than bore you with a long trail of repeat entries of what I've been doing, I'm just going to jump over the gap and pick up where I am now. Happy to share if anyone desperately wants to know.
Monday's workouts:
#1-3 mile walk (back felt pretty good, will pick it back up to a gentle run after this)
#2-back and biceps
#3-hour of stretching to work the pain out of my back.
Monday's Diet:
Breakfast-2 pieces wheat bread, 1 egg, smart balance, sugar free jam and low fat cheddar, coffee with mootopia
Snack-protein oatmeal
Lunch-whole wheat pita pizza (pita, chicken breast, marinara sauce, broccoli, fat free cheddar)
Snack-cottage cheese, fat free yogurt, 1 serving sugar free fat free pudding
Dinner-roasted carrots baked in olive oil, lean beef dijon burger, 1 serving fat free sugar free pudding
Final breakdown:
Calories burned- 2430
Calories consumed- 1619
Deficit- 811
Nutrient breakdown: 44C/31P/25F
I'll report in on the weight on Thursday when I weigh in again.
So I ask you, what are YOU capable of? How can you push it harder? When you finish how do you feel? Did you leave it all out there? Whether you have a physical limitation or just a super busy schedule that leaves you exhausted with little time to work out, take what you’ve got and work it till you’ve burned up every bit of energy. Lift till your muscles give out, run till your lungs burn and your legs refuse to move, get out there and show me what you got! I want to hear about it. What did you do today that pushed your limits?
I know I've been lagging in my workout reports. Rather than bore you with a long trail of repeat entries of what I've been doing, I'm just going to jump over the gap and pick up where I am now. Happy to share if anyone desperately wants to know.
Monday's workouts:
#1-3 mile walk (back felt pretty good, will pick it back up to a gentle run after this)
#2-back and biceps
#3-hour of stretching to work the pain out of my back.
Monday's Diet:
Breakfast-2 pieces wheat bread, 1 egg, smart balance, sugar free jam and low fat cheddar, coffee with mootopia
Snack-protein oatmeal
Lunch-whole wheat pita pizza (pita, chicken breast, marinara sauce, broccoli, fat free cheddar)
Snack-cottage cheese, fat free yogurt, 1 serving sugar free fat free pudding
Dinner-roasted carrots baked in olive oil, lean beef dijon burger, 1 serving fat free sugar free pudding
Final breakdown:
Calories burned- 2430
Calories consumed- 1619
Deficit- 811
Nutrient breakdown: 44C/31P/25F
I'll report in on the weight on Thursday when I weigh in again.
Monday, August 17, 2009
Get your goal
As previously requested by my wonderful readers, let's see what it takes to find your proper goal weight. In order to do that, I'm going to need you to take a good hard look in the mirror. To find where you should be, you need to fully face where you are right now and throw off any distortions you may have about your current physical state. Don't despair though, because they are merely a starting point for you to chug steadily away from towards the body you deserve for your hard work and devotion.
Why the disclaimer before the directions? Because I'm going to ask you to assess your body fat percentage. A true healthy weight goal incorporates much more than a number on the scale (which as we know is so easily influenced by everything from water weight to muscle mass). Body fat will lead you to your lean body mass, and ultimately a calculation of the dream body you want. Mr. Nut and I just got around to sizing up the BF situation last night, and I believe so strongly that this number is crucial for you to find your healthy goal that I'm using my own numbers as a guide for you. While I am certainly in a lot better shape than I used to be and the scale has been steadily dropping, the pinches revealed just how far I've yet to go. So get those calipers out and get ready to pinch your way to fitness!
Start by getting yourself a partner to help you take the caliper measurements (someone with whom you are comfortable enough to not only reveal your body to but to pinch your fat and see the raw truth of your physical state). There are dozens of different combinations of pinch measurements that can be used to determine BF and from what I have read even the most accurate can be off by as much as 4%. Keep in mind that this calculation will also be used as a tracker for your personal starting point and progress rather than simply a static status. After much research I opted for the Parillo equation because it incorporates the most pinch sites (in my opinion giving a more complete picture of BF, since all bodies store fat differently). Here is the website I used to calculate the results (as well as detailed instructions for how to take measurements at each of the sites): http://www.linear-software.com/online.html
My results showed that at 28 years old, 137lbs, I have 30.15% body fat. As you can see from the website, 30% is on the high end of "acceptable" for women. I definitely feel and think I look better than high end "acceptable" but I know when I look in the mirror that I have many places left to work on and I have decided that for me the high end of "athletic" is my goal. That means 20% BF, so my goal is to lose 10% BF. Now that I have my starting point and my ultimate goal, we can begin the calculations to figure out what corresponding weight goal should go with that (rather than reach for an arbitrary weight goal that just sounds good but doesn't incorporate newly built muscle or body shape).
With my weight and BF, I can now calculate my lean body mass. Multiply your weight by your body fat percentage, and divide by 100. Ex: (137x30.15)/100= 41.31. This gives the amount of fat on your body. To find lean body mass, subtract your fat number from your overall weight. Ex: 137-41.31= 96.69 (lean body mass)
To find your goal weight, you need to pick your desired BF percentage (these zones are listed on the above website). As I previously discussed, I am shooting for 20% BF. To calculate the corresponding overall weight I first find my lean body mass goal by subtracting the desired percentage from 100. Ex: 100-20= 80.
Next I calculate the goal weight by dividing lean body mass by lean body mass goal and multiply by 100. Ex: (95.69/80)x100= 119.6 My goal weight is 119.6, which means I still have 17 pounds to go. At 2lbs/week this will take me about 8 weeks to reach.
This may seem a bit daunting but I ask you, what are YOUR goals. Is 8 weeks too much time when I've been busting my butt 3 times a day for 2 months. Of course not! Life is about the long haul, it's about continued results, maintaining victories and preventing backslides. If you're a long way from your goal, so what?!?! What would your status be in 8 weeks if you didn't try? Still heavy, out of shape and tired? It isn't about whether it takes 8 weeks or 8 months, it's about 8 YEARS, and 80 YEARS from now and maintaining those losses and chipping away at it. Be honest with yourself, find your goal, and get moving! Anyone else brave enough to post their status? Put yourself out there and let us know. You'll find that getting it out there is a lot less scary than you think, and once you bring it out into the light it's a lot easier to see where the changes are needed. Before you know it you'll be bragging about your results and flaunting what you've got. So let's hear those numbers! You know I'll be faithfully posting mine! :)
I'll revisit my numbers again in 1 month to see how each individual pinch site has changed. As I stated earlier, regardless of the hard accuracy of the overall number, testing these sites periodically will show whether there is any overall improvement in body shape as you melt off that fat and each site depletes little by little.
P.S. here is a shot of my current status so you can see what "30%" looks like!
Why the disclaimer before the directions? Because I'm going to ask you to assess your body fat percentage. A true healthy weight goal incorporates much more than a number on the scale (which as we know is so easily influenced by everything from water weight to muscle mass). Body fat will lead you to your lean body mass, and ultimately a calculation of the dream body you want. Mr. Nut and I just got around to sizing up the BF situation last night, and I believe so strongly that this number is crucial for you to find your healthy goal that I'm using my own numbers as a guide for you. While I am certainly in a lot better shape than I used to be and the scale has been steadily dropping, the pinches revealed just how far I've yet to go. So get those calipers out and get ready to pinch your way to fitness!
Start by getting yourself a partner to help you take the caliper measurements (someone with whom you are comfortable enough to not only reveal your body to but to pinch your fat and see the raw truth of your physical state). There are dozens of different combinations of pinch measurements that can be used to determine BF and from what I have read even the most accurate can be off by as much as 4%. Keep in mind that this calculation will also be used as a tracker for your personal starting point and progress rather than simply a static status. After much research I opted for the Parillo equation because it incorporates the most pinch sites (in my opinion giving a more complete picture of BF, since all bodies store fat differently). Here is the website I used to calculate the results (as well as detailed instructions for how to take measurements at each of the sites): http://www.linear-software.com/online.html
My results showed that at 28 years old, 137lbs, I have 30.15% body fat. As you can see from the website, 30% is on the high end of "acceptable" for women. I definitely feel and think I look better than high end "acceptable" but I know when I look in the mirror that I have many places left to work on and I have decided that for me the high end of "athletic" is my goal. That means 20% BF, so my goal is to lose 10% BF. Now that I have my starting point and my ultimate goal, we can begin the calculations to figure out what corresponding weight goal should go with that (rather than reach for an arbitrary weight goal that just sounds good but doesn't incorporate newly built muscle or body shape).
With my weight and BF, I can now calculate my lean body mass. Multiply your weight by your body fat percentage, and divide by 100. Ex: (137x30.15)/100= 41.31. This gives the amount of fat on your body. To find lean body mass, subtract your fat number from your overall weight. Ex: 137-41.31= 96.69 (lean body mass)
To find your goal weight, you need to pick your desired BF percentage (these zones are listed on the above website). As I previously discussed, I am shooting for 20% BF. To calculate the corresponding overall weight I first find my lean body mass goal by subtracting the desired percentage from 100. Ex: 100-20= 80.
Next I calculate the goal weight by dividing lean body mass by lean body mass goal and multiply by 100. Ex: (95.69/80)x100= 119.6 My goal weight is 119.6, which means I still have 17 pounds to go. At 2lbs/week this will take me about 8 weeks to reach.
This may seem a bit daunting but I ask you, what are YOUR goals. Is 8 weeks too much time when I've been busting my butt 3 times a day for 2 months. Of course not! Life is about the long haul, it's about continued results, maintaining victories and preventing backslides. If you're a long way from your goal, so what?!?! What would your status be in 8 weeks if you didn't try? Still heavy, out of shape and tired? It isn't about whether it takes 8 weeks or 8 months, it's about 8 YEARS, and 80 YEARS from now and maintaining those losses and chipping away at it. Be honest with yourself, find your goal, and get moving! Anyone else brave enough to post their status? Put yourself out there and let us know. You'll find that getting it out there is a lot less scary than you think, and once you bring it out into the light it's a lot easier to see where the changes are needed. Before you know it you'll be bragging about your results and flaunting what you've got. So let's hear those numbers! You know I'll be faithfully posting mine! :)
I'll revisit my numbers again in 1 month to see how each individual pinch site has changed. As I stated earlier, regardless of the hard accuracy of the overall number, testing these sites periodically will show whether there is any overall improvement in body shape as you melt off that fat and each site depletes little by little.
P.S. here is a shot of my current status so you can see what "30%" looks like!
Sunday, August 16, 2009
Got a case of the in-betweens?
Carb misconceptions will have to wait for another day. I decided the in-betweens was more important to address first!
You’re seeing results on the scale, new muscle tone where you never had it before, clothes seems to be falling off you, and people tell you they see a difference….so what’s the problem? See yourself in a bathing suit and realize there’s still some room to improve? Still able to grab plenty of chub on those “problem areas?” Your pants don’t fit but you’re nowhere near that goal size yet? The process of rebuilding your body is an enormously positive event, but every now and then we get a mental set-back. I personally think it’s mostly to blame on our subconscious. Uncomfortable with the changes we’re making, it wants to return to status quo, so it begins making excuses and weakening our resolve to get back to the state it was before we started chipping away at the rough marble to get that chiseled body we’ve been working so hard on. We make excuses not to work out (because what’s the use, we’re busting ass but still not where we want to be), and stuffing our faces (because we may as well “enjoy life” if we aren’t going to be super fit the way we originally saw ourselves).
Remember that health and fitness are a life long journey. Along the way we will stumble, fall, make mistakes great and small, and hopefully we will learn, readjust and conquer. If you’ve fallen into one of these mental traps, gotten off track, made excuses or just gotten lazy, tired or busy, get right back up. You don’t fail at life because you pigged out. YOU have the power to make the rest of your decisions, not your insecure subconscious. So get back out there and work out, say no to whatever food brought your previous downfall, and keep going FORWARD. Learn from your mistakes so you don’t repeat them, and make them powerful knowledge for your future. I gorged myself Thursday, and managed to talk myself out of 2 of my 3 workouts. Somehow I convinced myself that eating constantly and drinking half a bottle of wine was good for my soul (try telling that to my headache this morning!), but it isn’t about my mistakes, it is about my resolve to keep going. This isn’t a passing fad until I get a new job or reach a number on the scale. I’ll still have this body to maintain, to nourish and keep healthy.
There are no excuses for any of us not to take care of ourselves, and no reason not to get back up and fight like hell when we fall down. I don’t get to pig out when I go back to work. This body is my responsibility for LIFE. Each of us is granted an amazing body and we have the power to build it or destroy it. Don’t let a dip in reasoning and willpower become your downfall. Pick that body up, dust it off, and keep pushing forward. Remember, the “in-betweens” implies you’re in the middle of the journey, never forget that there is a goal and if you keep on pushing, you WILL reach it!
You’re seeing results on the scale, new muscle tone where you never had it before, clothes seems to be falling off you, and people tell you they see a difference….so what’s the problem? See yourself in a bathing suit and realize there’s still some room to improve? Still able to grab plenty of chub on those “problem areas?” Your pants don’t fit but you’re nowhere near that goal size yet? The process of rebuilding your body is an enormously positive event, but every now and then we get a mental set-back. I personally think it’s mostly to blame on our subconscious. Uncomfortable with the changes we’re making, it wants to return to status quo, so it begins making excuses and weakening our resolve to get back to the state it was before we started chipping away at the rough marble to get that chiseled body we’ve been working so hard on. We make excuses not to work out (because what’s the use, we’re busting ass but still not where we want to be), and stuffing our faces (because we may as well “enjoy life” if we aren’t going to be super fit the way we originally saw ourselves).
Remember that health and fitness are a life long journey. Along the way we will stumble, fall, make mistakes great and small, and hopefully we will learn, readjust and conquer. If you’ve fallen into one of these mental traps, gotten off track, made excuses or just gotten lazy, tired or busy, get right back up. You don’t fail at life because you pigged out. YOU have the power to make the rest of your decisions, not your insecure subconscious. So get back out there and work out, say no to whatever food brought your previous downfall, and keep going FORWARD. Learn from your mistakes so you don’t repeat them, and make them powerful knowledge for your future. I gorged myself Thursday, and managed to talk myself out of 2 of my 3 workouts. Somehow I convinced myself that eating constantly and drinking half a bottle of wine was good for my soul (try telling that to my headache this morning!), but it isn’t about my mistakes, it is about my resolve to keep going. This isn’t a passing fad until I get a new job or reach a number on the scale. I’ll still have this body to maintain, to nourish and keep healthy.
There are no excuses for any of us not to take care of ourselves, and no reason not to get back up and fight like hell when we fall down. I don’t get to pig out when I go back to work. This body is my responsibility for LIFE. Each of us is granted an amazing body and we have the power to build it or destroy it. Don’t let a dip in reasoning and willpower become your downfall. Pick that body up, dust it off, and keep pushing forward. Remember, the “in-betweens” implies you’re in the middle of the journey, never forget that there is a goal and if you keep on pushing, you WILL reach it!
Tuesday, August 11, 2009
Beat back the bloat
Ah sweet sweet sodium, how I love thee. Cheese, dairy, diet coke, the flavors of life...a bloated stuffy life.
Having mastered the concepts of body fat, weight loss calculations, carbs, protein and fat ratios, I delved deeper into what makes a body beautiful, big or bloated. Some things were obvious, some I never really considered before. I felt it was important (if for nothing more than your vanity) to know what the experts have to say about bloat, and how to banish it once and for all (or just for that weekend pool party you want to look hot for!) Enjoy :)
Bloating don'ts: Avoid the following if you want to keep that body tight
-watch the salt! Obviously you need to give your salt shaking hand a break, but watch out for hidden sources of that sneaky little bugger. Canned and processed foods can be loaded with it. Always check the labels and avoid foods that have more than double a sodium to calorie ratio.
-Avoid broccoli, cauliflower and beans. These nutrient rich foods have a high fiber content great for health, but it takes its toll on your system with enzymes your body can't break down (which cause bloat as well as gas).
-Take is easy on the cheesy. Cheese and dairy contain lactose and if your body doesn't completely digest it (lactose intolerance), gas and cramping are your reward for trying to get your calcium. Yogurt on the other hand, is more easily broken down and contains healthy bacteria cultures to promote digestion and fight bloating.
-Avoid artificial sweeteners. Sugar alcohols are a wonderful creation but not ALWAYS great for the waistline. Because they aren't digested, healthy bacteria in your gut devour it and the bi-product is gas and bloat.
-Say no to bubbles. Carbonated drinks are an easy fix. Drinking these down puts gas directly into your stomach. As a 1-2 punch, the caffeine can exacerbate bloating and leave you dehydrated.
Actively battle that bulge: what can you do to get RID of your existing bloat?
-Water water everywhere, so take another drink! Drinking water flushes your system of excess fluids and sodium. Drinking water signals your body that it doesn't need to hold onto fluids much like keeping your eating enough keeps your metabolism up and your fat burners humming.
-Vitamin up! Potassium-rich foods tell the kidneys to release sodium. Load up on bananas, spinach, unsalted nuts, and potatoes.
-Tea party time. Chamomile and peppermint tea are known to reduce bloat by aiding in digestion. Have a cup before you eat your meals.
Monday's workouts:
#1-run 3 miles with speed drills
#2-weights: chest and arms
#3-planned on cardio kickboxing, but sore throat felt worse and worse, decided to rest
Monday's diet: (to combat whatever germs I'm fighting I decided to up my calorie intake)
Breakfast-2 whole wheat toast with egg, low fat cheese, smart balance, sugar free jam, coffee with mootopia
Snack-protein oatmeal with smart balance
Lunch-1/2 barilla plus pasta, broccoli, chicken breast, marinara sauce and fat free cheddar cheese
Snack-banana, yogurt, string cheese; tuna fish with light mayo, apple
Dinner-chicken breast, carrots with smart balance and imitation honey, light creamed horseradish spinach, sugar free fat free pudding with mootopia
Final breakdown:
Calories Burned- 2448
Calories Consumed- 2007
Deficit- 441
Nutrient breakdown: 45C/31P/24F
Stay tuned for tomorrow: Carb misconceptions
Having mastered the concepts of body fat, weight loss calculations, carbs, protein and fat ratios, I delved deeper into what makes a body beautiful, big or bloated. Some things were obvious, some I never really considered before. I felt it was important (if for nothing more than your vanity) to know what the experts have to say about bloat, and how to banish it once and for all (or just for that weekend pool party you want to look hot for!) Enjoy :)
Bloating don'ts: Avoid the following if you want to keep that body tight
-watch the salt! Obviously you need to give your salt shaking hand a break, but watch out for hidden sources of that sneaky little bugger. Canned and processed foods can be loaded with it. Always check the labels and avoid foods that have more than double a sodium to calorie ratio.
-Avoid broccoli, cauliflower and beans. These nutrient rich foods have a high fiber content great for health, but it takes its toll on your system with enzymes your body can't break down (which cause bloat as well as gas).
-Take is easy on the cheesy. Cheese and dairy contain lactose and if your body doesn't completely digest it (lactose intolerance), gas and cramping are your reward for trying to get your calcium. Yogurt on the other hand, is more easily broken down and contains healthy bacteria cultures to promote digestion and fight bloating.
-Avoid artificial sweeteners. Sugar alcohols are a wonderful creation but not ALWAYS great for the waistline. Because they aren't digested, healthy bacteria in your gut devour it and the bi-product is gas and bloat.
-Say no to bubbles. Carbonated drinks are an easy fix. Drinking these down puts gas directly into your stomach. As a 1-2 punch, the caffeine can exacerbate bloating and leave you dehydrated.
Actively battle that bulge: what can you do to get RID of your existing bloat?
-Water water everywhere, so take another drink! Drinking water flushes your system of excess fluids and sodium. Drinking water signals your body that it doesn't need to hold onto fluids much like keeping your eating enough keeps your metabolism up and your fat burners humming.
-Vitamin up! Potassium-rich foods tell the kidneys to release sodium. Load up on bananas, spinach, unsalted nuts, and potatoes.
-Tea party time. Chamomile and peppermint tea are known to reduce bloat by aiding in digestion. Have a cup before you eat your meals.
Monday's workouts:
#1-run 3 miles with speed drills
#2-weights: chest and arms
#3-planned on cardio kickboxing, but sore throat felt worse and worse, decided to rest
Monday's diet: (to combat whatever germs I'm fighting I decided to up my calorie intake)
Breakfast-2 whole wheat toast with egg, low fat cheese, smart balance, sugar free jam, coffee with mootopia
Snack-protein oatmeal with smart balance
Lunch-1/2 barilla plus pasta, broccoli, chicken breast, marinara sauce and fat free cheddar cheese
Snack-banana, yogurt, string cheese; tuna fish with light mayo, apple
Dinner-chicken breast, carrots with smart balance and imitation honey, light creamed horseradish spinach, sugar free fat free pudding with mootopia
Final breakdown:
Calories Burned- 2448
Calories Consumed- 2007
Deficit- 441
Nutrient breakdown: 45C/31P/24F
Stay tuned for tomorrow: Carb misconceptions
Monday, August 10, 2009
Peaks without glory
This weekend during my vacation I crawled out of bed first thing in the morning to run 5 miles. I didn’t really know where I was going, only that I was going to go 5 miles with my trusty GPS to guide me. The path was open to exploration and I plodded along looking for new directions to investigate.
About two thirds through the run I looked down a side street and saw a common view in the hill country….a fantastically steep hill! I wasn’t sure what would lie over the crest or where it would take me, but it was a challenge I was willing to take on and discover what sights I might be rewarded with as I reached the peak. Unfortunately what greeted me was a bend in the road to another subdivision of houses and an ugly view of the town’s water tank and power lines. I had charged up that hill, lungs burning and sweat dripping, but the truth is that the sweat WAS the reward.
Many times in life we sweat and burn, working late, taking on extra projects, giving extra effort in relationships, giving 110% and it seems that there is no reward at the end of the day, no glorious view or victor’s podium. The bigger picture reveals that when you put in the effort there are always internal rewards. Not only did I wake up before anyone else in the house to put in an hour of running, I pushed myself to beyond my comfort zone and took a more difficult path. My body is stronger and leaner for it, and I’m incredibly proud of myself for pushing myself just for ME. That was its own reward.
Similarly, in life, hard work is its own reward. Those extra hours at work, the devotion you put into your relationships, whatever you’re putting that extra energy into, pushing beyond your comfort zones, your character is strengthened, and that stays with you and shines through when then there IS a glorious mountain view awaiting you. And in that moment, you’ll realize just how precious those private moments of victory were. So keep pushing up those hills, and remember that one of them WILL have a stunning view worth all the struggle.
Thursday, August 6, 2009
Put a little yin in your yang
On my morning trail runs I often have encounters with bunnies. No matter where I am in my run I always stop and stand there very quietly just for a moment and exist with it, and try to take a picture on my cell phone before it realized I'm there and runs off. Just as in life, even when you're going full steam ahead, sometimes you need to push forward, and sometimes you need to stop and take a minute to enjoy the scenery. It's all about balance.
Even on a tight caloric diet with lofty goals like a 1000 calorie deficit, I sometimes give myself some leeway-I'll have an extra pudding with dinner, glass of wine (or two) out with a good friend, or some 7 layer chocolate cake for my birthday (which I'm sure the Lord Jesus must have baked himself it was so amazing). When I'm worn and weary I'll cut back every now and then on my workouts. When I go toobing this weekend I'll have a beer or two, although I won't go overboard and eat everything in sight, and I plan to bring healthy snacks to create an environment that will help me preserve my new body (go 135!!!!!!).
The key is to celebrate life, love the sweat, appreciate the peace, know when to sprint, and when to stop and enjoy the view.
Wednesday's Diet:
Breakfast-2 pieces wheat toast with smart balance and sugar free jam, 1 egg with low fat cheddar, coffee with mootopia, 1 piece turkey bacon
Snack-1/2 banana, 1 serving G2, 1/2 cup milk, blueberry yogurt
Lunch-apple, turkey burger, broccoli and light honey mustard dressing
Snack-1/2 banana, cottage cheese
Dinner-out to Carrabas with my best friend for a late birthday dinner, 1.5 slices bread dipped in oil, broccoli, chicken gratella, house salad, 2 glasses red wine
Wednesday's Workouts:
#1-4 mile easy run
#2-shoulder, arms and abs
#3-cardio kickboxing
FINAL BREAKDOWN:
Calories burned- 2574
Calories consumed- 1989
Deficit- 585
Nutrient breakdown: 40C/32P/28F
Tomorrow's adventure: Sweatin' to the skinnies
Wednesday, August 5, 2009
Clear your head with a good spin cycle
I woke up yesterday with a lot on my mind. Job related dramas just keep unfolding. What it was doesn't matter, we all have tension we're storing up, stress we can't seem to stop thinking about. That's when I know it's time to grab my cycling shoes and make it to the gym. I'm a road biker as well, but there's nothing like a really good cycling class at the gym. Spinning is a 3-fold release for me...the physical exertion helps flush out the tension I've been building as well as release all those wonderful endorphins to help me feel better, the mental factor that I'm putting myself through various physical paces and need to focus on what my body is doing so I can finally shut off all the other thoughts, and the yelling/whooping/booming music literally drown out my thoughts and keeping me in the moment. After an hour I'm sweatier, leaner, and more focused then ever.
When the thoughts of the day do come back, they seep back in slowly but it's like they've been reorganized. My priorities are more focused, and each issue doesn't seem as difficult as it appeared before. Even if it is a tough one to tackle, I'm ready to take it on because once I've pushed myself physically, the world has to push back just a little harder if they want to make me buckle. If you've never tried it, I highly recommend it. Strap on those flattering bike shorts and get moving!
Tuesday's diet:
Breakfast- 2 pieces wheat toast with smart balance and sugar free jam, 1 egg and low fat cheddar, coffee with mootopia
Snack-kashi golean cereal with mootopia
Lunch-apple, cottage cheese, tuna sandwich on wheat bread with light mayo
Snack-turkey burger with low fat swiss
Pre-run-1 wheat toast with smart balance and sugar free jam, 1/2 banana
Dinner: roasted artichokes with olive oil and parmesean, chicken breast, 1/2 yogurt cup
Tuesday workouts:
#1-Spin class
#2-plyometrics
#3-2.5 mile run (was hoping for 3 miles but was totally drained and just tried to push through it and keep my legs moving!)
FINAL BREAKDOWN:
Calories burned- 2586
Calories consumed- 1755
Deficit- 831
Nutrient breakdown: 41/35/24
Stay tuned for tomorrow's installment: Put some Yin in your Yang
When the thoughts of the day do come back, they seep back in slowly but it's like they've been reorganized. My priorities are more focused, and each issue doesn't seem as difficult as it appeared before. Even if it is a tough one to tackle, I'm ready to take it on because once I've pushed myself physically, the world has to push back just a little harder if they want to make me buckle. If you've never tried it, I highly recommend it. Strap on those flattering bike shorts and get moving!
Tuesday's diet:
Breakfast- 2 pieces wheat toast with smart balance and sugar free jam, 1 egg and low fat cheddar, coffee with mootopia
Snack-kashi golean cereal with mootopia
Lunch-apple, cottage cheese, tuna sandwich on wheat bread with light mayo
Snack-turkey burger with low fat swiss
Pre-run-1 wheat toast with smart balance and sugar free jam, 1/2 banana
Dinner: roasted artichokes with olive oil and parmesean, chicken breast, 1/2 yogurt cup
Tuesday workouts:
#1-Spin class
#2-plyometrics
#3-2.5 mile run (was hoping for 3 miles but was totally drained and just tried to push through it and keep my legs moving!)
FINAL BREAKDOWN:
Calories burned- 2586
Calories consumed- 1755
Deficit- 831
Nutrient breakdown: 41/35/24
Stay tuned for tomorrow's installment: Put some Yin in your Yang
Tuesday, August 4, 2009
Falling up
A quick update you'll already know if you follow my twitter, I weighed in this morning back at 136.4. So much water weight, so little time! Back on track and gunning HARD for 134. Won't check back till Thursday to see how much I killed it this week.
Yesterday was quite an interesting day for me. I woke up exhausted after arriving home from the trip after midnight. Got up and made breakfast and got Mr. Nut off to work, cleaned the kitchen and set off on a training run. I plan to run a 5K (short I know, but I'm working on speed with all my cross training) at the end of August and need to start increasing my run length/speed. I got out as soon as I could to avoid the blazing Texas heat and away I went, feeling fresh though exhausted because I was ready to be in a healthy routine again after the weekend. Feeling strong, I picked up the pace slowly, and then it happened....I hit a sidewalk seam and I fell. The worst part was there were other people on the trail so my glorious tumble had witnesses!
It was the kind of fall that happens in slow motion, with lots of time for me to think on the way down. Oh boy, this is going to hurt! It was just a small stumble but it threw everything out of whack and the fall was inevitable (a lot like life in general can throw at you!). Thank goodness I had enough time and physical ability to figure out I could lean and fall onto the grass beside the trail rather than eat the pavement. I skidded onto my side, got back up and brushed myself off, yelled to the other people on the trail I was OK, just clumsy, and kept running.
As I ran on, I thought about the lesson of falling down in life, about all the cheesy cliches-pick yourself up by your bootstraps, we fall so we can learn to pick ourselves back up, etc. I've ALWAYS loved cliches because though not the brightest literary works, they speak to some piece of truth that resonates through all of us. We all fall down, and just like my stumble, there are variables in each situation. Some things we cannot control. I could not stop the forces of physics from pulling me forward beyond my ability to stabilize myself, but I DID have control over where I was going to fall, and what to do once I landed. I could have submitted and gone down on the pavement, or stayed there on the grass upset at the situation, or given up and gone home. There will always be situations in life which throw us off. I lost a job. Some people lose a loved one, or fight a battle with cancer or some other horrendous illness. Some people find themselves in a divorce, or as a single parent. Even the victorious can have their abilities put into question, wrongly accused and hounded (such as Lance Armstrong's constant battle against ridiculous doping accusations). We cannot control these situations. But in each of these, there are variables that we are responsible for.
Frank Mir is a world champion MMA fighter. He was young, hungry and talented, and had at only 22 had a very bright career ahead of him. Then tragically, a motorcycle accident left him horribly injured and the doctors told him he may never walk again. So much out of his control, but he had his variables. He wasn't content to submit, so he did what he does best, he fought. This time he was fighting his own body, and he not only walked again, not only fought again, he became a world champion title winner. I like to see it as a big middle finger to that prognosis.
Lance Armstrong hadn't won a Tour de France yet when he was diagnosed with aggressive cancer in his testicles, lungs and brain, but he'd been fighting and attacking his life on a bike since he was about 13 years old. If you've ever read any of his books, you'll know he doesn't do well with the title "hero" and he's quick to offer that he's stubborn to a fault, and many call him a jerk. I find this even more inspiring that after a lifetime of battling a tough upbringing, beating advanced stage aggressive metastasized cancer and broken relationships he admits broke in part because he failed to make them a priority, he's even more awesome. Why is this? Because it means he isn't some god-like champion with heroic qualities the rest of us can never possess. He's an average guy with amazing physical abilities few can match that brought him to the top of his field, but what put him over the edge (and kept him alive) is not his body alone, it's that inside of those strong legs that recover so quickly and the heart that naturally delivers more blood than most average people is a normal guy who gets back up every time he gets knocked down. He's a guy who just keeps getting up, and that's something that all of us can do if we reach deep within our spirits, no matter what the struggle may be. You just need to keep getting up, and you win.
Monday's Diet:
Breakfast-1 egg, 1 piece low fat cheese, 2 double fiber wheat toast with smart balance and sugar free jam
Snack: protein shake with 1/2 banana and mootopia. 1 serving energy blocks during run.
Lunch: apple, 1/2 serving barilla plus, 1 serving chicken breast, mixed veggies, marinara sauce, 1 serving vanilla sugar free fat free pudding with mootopia
Snack: cottage cheese and yogurt
Dinner: turkey burger, zucchini baked with olive oil and bread crumbs, 1 serving ff/sf pudding with mootopia.
Monday's Workouts:
5.5 mile run with sprint drills
I intended to do 2 more workouts but found that I was still dehydrated from the trip and more so from the run. I was pretty run down with a bad headache and have learned not to push TOO hard after a trip (that's how I got the flu last time) so I made sure to get to bed on time and be ready to attack HARD tomorrow.
FINAL BREAKDOWN:
Calories Burned- 2267
Calories Consumed- 1832
Deficit- 435
Nutrient ratio: 45C/35P/20F
Stay tuned for tomorrow's update: Clear your head with a good spin cycle
Yesterday was quite an interesting day for me. I woke up exhausted after arriving home from the trip after midnight. Got up and made breakfast and got Mr. Nut off to work, cleaned the kitchen and set off on a training run. I plan to run a 5K (short I know, but I'm working on speed with all my cross training) at the end of August and need to start increasing my run length/speed. I got out as soon as I could to avoid the blazing Texas heat and away I went, feeling fresh though exhausted because I was ready to be in a healthy routine again after the weekend. Feeling strong, I picked up the pace slowly, and then it happened....I hit a sidewalk seam and I fell. The worst part was there were other people on the trail so my glorious tumble had witnesses!
It was the kind of fall that happens in slow motion, with lots of time for me to think on the way down. Oh boy, this is going to hurt! It was just a small stumble but it threw everything out of whack and the fall was inevitable (a lot like life in general can throw at you!). Thank goodness I had enough time and physical ability to figure out I could lean and fall onto the grass beside the trail rather than eat the pavement. I skidded onto my side, got back up and brushed myself off, yelled to the other people on the trail I was OK, just clumsy, and kept running.
As I ran on, I thought about the lesson of falling down in life, about all the cheesy cliches-pick yourself up by your bootstraps, we fall so we can learn to pick ourselves back up, etc. I've ALWAYS loved cliches because though not the brightest literary works, they speak to some piece of truth that resonates through all of us. We all fall down, and just like my stumble, there are variables in each situation. Some things we cannot control. I could not stop the forces of physics from pulling me forward beyond my ability to stabilize myself, but I DID have control over where I was going to fall, and what to do once I landed. I could have submitted and gone down on the pavement, or stayed there on the grass upset at the situation, or given up and gone home. There will always be situations in life which throw us off. I lost a job. Some people lose a loved one, or fight a battle with cancer or some other horrendous illness. Some people find themselves in a divorce, or as a single parent. Even the victorious can have their abilities put into question, wrongly accused and hounded (such as Lance Armstrong's constant battle against ridiculous doping accusations). We cannot control these situations. But in each of these, there are variables that we are responsible for.
Frank Mir is a world champion MMA fighter. He was young, hungry and talented, and had at only 22 had a very bright career ahead of him. Then tragically, a motorcycle accident left him horribly injured and the doctors told him he may never walk again. So much out of his control, but he had his variables. He wasn't content to submit, so he did what he does best, he fought. This time he was fighting his own body, and he not only walked again, not only fought again, he became a world champion title winner. I like to see it as a big middle finger to that prognosis.
Lance Armstrong hadn't won a Tour de France yet when he was diagnosed with aggressive cancer in his testicles, lungs and brain, but he'd been fighting and attacking his life on a bike since he was about 13 years old. If you've ever read any of his books, you'll know he doesn't do well with the title "hero" and he's quick to offer that he's stubborn to a fault, and many call him a jerk. I find this even more inspiring that after a lifetime of battling a tough upbringing, beating advanced stage aggressive metastasized cancer and broken relationships he admits broke in part because he failed to make them a priority, he's even more awesome. Why is this? Because it means he isn't some god-like champion with heroic qualities the rest of us can never possess. He's an average guy with amazing physical abilities few can match that brought him to the top of his field, but what put him over the edge (and kept him alive) is not his body alone, it's that inside of those strong legs that recover so quickly and the heart that naturally delivers more blood than most average people is a normal guy who gets back up every time he gets knocked down. He's a guy who just keeps getting up, and that's something that all of us can do if we reach deep within our spirits, no matter what the struggle may be. You just need to keep getting up, and you win.
Monday's Diet:
Breakfast-1 egg, 1 piece low fat cheese, 2 double fiber wheat toast with smart balance and sugar free jam
Snack: protein shake with 1/2 banana and mootopia. 1 serving energy blocks during run.
Lunch: apple, 1/2 serving barilla plus, 1 serving chicken breast, mixed veggies, marinara sauce, 1 serving vanilla sugar free fat free pudding with mootopia
Snack: cottage cheese and yogurt
Dinner: turkey burger, zucchini baked with olive oil and bread crumbs, 1 serving ff/sf pudding with mootopia.
Monday's Workouts:
5.5 mile run with sprint drills
I intended to do 2 more workouts but found that I was still dehydrated from the trip and more so from the run. I was pretty run down with a bad headache and have learned not to push TOO hard after a trip (that's how I got the flu last time) so I made sure to get to bed on time and be ready to attack HARD tomorrow.
FINAL BREAKDOWN:
Calories Burned- 2267
Calories Consumed- 1832
Deficit- 435
Nutrient ratio: 45C/35P/20F
Stay tuned for tomorrow's update: Clear your head with a good spin cycle
A lesson in losing
Whether you lose the weight or temporarily lose a goal, the important thing is never to lose the lesson. When I returned from my birthday weekend I knew that the scale would not be particularly kind. Travel, exhaustion, dehydration, more than a few cheat foods, they all add up to punish your body in the worst way. I attempted to make good decisions on the diet and fit in 3 workouts (that's right, I even managed a two a day!) but I also made some poor diet choices outside of my birthday meal (which I decided to allow as a forgiveness meal, because you only turn 28 and fabulous once, and as my father-in-law loves to say, sometimes you need to feed your soul).
Have you ever listened to a champion talk about a prior loss and the valuable lessons learned from it? A rising star is knocked down and some think they were just a flash in the pan success. But the wisest of them know there are lessons to be learned to get harder, tougher, and stronger from it. Often they say they learn more from that one loss as a professional then in all their many wins. F igure out why there was a weakness, attack it, and get BETTER. They say success is when talent meets preparation, and that means work, reassess, and work some more.
In my case, I lost too much sleep, throwing my fat burning ability out of whack, didn't drink nearly enough water, and picked fairly good but not the BEST diet options on our many meals out. I LOVE going out to eat with my family. It's always a wonderful few hours of talking and sharing and bonding. It's also a big temptation, and we LOVE to eat great food at the best restaurants. Even when I did pick the closest thing to what I would eat at home, there were problems. My scrambled eggs would come floating in butter, toast came pre-buttered soaked in the real thing (instead of smart balance and sugar free jam). Below when I address my diet for the weekend (which I DID take good track of for all my readers) I will point out what I now realize should have been not just a better option, but the BEST option. And from this I will learn, and grow, and get better.
Also, weighed in Monday morning at 138.8. I will weigh in again on Tuesday (normally don't do more than M/Th, to see how much of that is water weight, I'm quite sure there's more than a little that will come right off again). Either way, I jumped on that scale instead of shying away from it after a bad weekend, because I'm ready to attack my problem. I'm ready to learn and change and GROW. I want to learn from my mistakes, from my losses, and be the baddest, toughest, leanest bi-atch out there, and if that means facing the mistakes then bring them on. My body is ready for new marching orders, and I've got some diabolical plans to whip it into shape this week! I'm living for the future and learning from the past.
Weekend rundown:
Friday-
Breakfast at 4:30 to be ready to get to the airport-1 egg, 2 pieces wheat toast, smart balance and sugar free jam, low fat cheese and coffee with mootopia
snack: 1/2 protein bar and small bag of airline peanuts
lunch: airport chilis-here I made the very best choice I could make-I asked for the black bean burger, ate it on half a bun, and asked for vegetables instead of fries. The veggies were SO sad, dry and withered, but they were nutritious and low calorie, so I suffered through them.
snack: 1/2 subway turkey sub on wheat (my in-laws rock and had this waiting for us when we got off the plane)
dinner-Made a few mistakes here. I started out ok by passing on drinks, but I was too hungry and had some bread with oil. Ordered the sea bass and mixed veggies, but then had 2 fried shrimp from my mom's plate. I found that throughout the weekend I was always eying everyone else's plate to sneak just a taste of all the bad foods. As if the fact that it wasn't on MY plate made a difference. Remember to use the same mentality with your diet at the office and out to eat....If you didn't bring it/order it, don't eat it!!!!
I didn't get a formal workout in today, but I did manage to walk an extra mile and a half in the airport.
Total calorie burn: 1900 (all that walking took off an extra 100 calories, not great but I'll take it!)
SATURDAY:
Early breakfast out with my family: 1 egg with whole wheat toast, 1/4 serving of breakfast potatoes, coffee with skim milk
Back to the house for a 4 mile run
Breakfast with super wonderful in-laws: 1.5 whole wheat bagle with 2TB whipped cream cheese and salmon, coffee with skim milk. I did NOT need the extra .5 bagel, it just tasted so darn good. I fell prey to poor portions here.
Lunch out with my family: split a burger with my mom (~3oz on 1/2 a bun), side salad. Here's where I tripped up, I ate about 10 french fries from mom's plate. If I didn't order it, DON'T EAT IT!
I brought a cardio video along and worked that in after lunch. Amazing how even a little bit of greasy food can weigh you down. I can usually work out hard 45 minutes after eating clean food with no issues, but I definitely felt that grease sitting in my stomach.
Post workout snack: 2/3 serving of granola cereal
Dinner: this was my birthday celebration so I let myself go. As you'll see, I still kept some things in check to keep balance in my diet, but allowed myself to enjoy all that I usually restrict: 1 glass of wine, 1 piece of bread, 1/4 of a small crab cake appetizer ordered for the table, side salad with blue cheese dressing on the side (did not eat all the dressing), 6oz tenderloin with mixed vegetables and creamed spinach, and the literal icing on the cake.....a piece of 7 layer cake brought out for my birthday courtesy of Mr. Nut (with 7 forks to pass around the table. I took about 4 heavenly bites and made sure it kept in a full rotation and didn't sit in front of me or the whole thing would have lasted about 5 seconds, it was that good!)
Calories burned: 2560
Sunday:
Breakfast-out with family: 2 eggs (swimming in butter), 2 pieces wheat toast with butter, 1/4 serving of hashbrowns, 1/2 piece of ham, 1/2 cup milk with coffee. They had an oatmeal and fruit option which I should have opted for. I've come to realize that eggs toast and ham are an OK option when out if there is NOTHING else clean available, but if there is, take it because very rarely will that eggs and toast be as lean as you're hoping for. At the very least, insist that the eggs be cooked without oil and ask for dry toast so you can butter your own. They may have an alternative butter spread they just don't put out on the table you can ask for as well. Don't be afraid to modify and ask for substitutions.
Workout-went to the gym with the in-laws for a lower body workout. It's so awesome to have a family that wants to be healthy. Not only does it make it easier to fit the workouts in, it ensures that the family will live longer, healthier lives as well!
Lunch-chopped salad, cup of matzo ball soup, 1 small piece of rye bread and a bite of a Reuben sandwich. lesson learned-there was an option for a fruit and cottage cheese plate. Is it as yummy as a chopped salad with Gorgonzola or matzo ball soup from a great Jewish deli, of course not! But it's something I would/could eat at home. And if it isn't your cheat meal, that's what you should be eating. Who cares where you are or what people think about your meal choice. If you keep at it they'll be taking notes because they'll want to the body YOU have.
Snack: 1/2 protein bar, peanuts and beef jerky
Dinner: in the middle of a long, awful layover: turkey sandwich on sun-dried tomato bread and 1/2 apple shared with Mr. Nut.
Snack: 1 bag of airline pretzels and a cup of coke zero.
Calories burned: 2100
So what lessons can I share from this trip: If you wouldn't eat it out of your fridge, don't even think about eating it when you're out, and if you didn't order it, don't eat it!
Stay tuned for my next installment: Falling up
Have you ever listened to a champion talk about a prior loss and the valuable lessons learned from it? A rising star is knocked down and some think they were just a flash in the pan success. But the wisest of them know there are lessons to be learned to get harder, tougher, and stronger from it. Often they say they learn more from that one loss as a professional then in all their many wins. F igure out why there was a weakness, attack it, and get BETTER. They say success is when talent meets preparation, and that means work, reassess, and work some more.
In my case, I lost too much sleep, throwing my fat burning ability out of whack, didn't drink nearly enough water, and picked fairly good but not the BEST diet options on our many meals out. I LOVE going out to eat with my family. It's always a wonderful few hours of talking and sharing and bonding. It's also a big temptation, and we LOVE to eat great food at the best restaurants. Even when I did pick the closest thing to what I would eat at home, there were problems. My scrambled eggs would come floating in butter, toast came pre-buttered soaked in the real thing (instead of smart balance and sugar free jam). Below when I address my diet for the weekend (which I DID take good track of for all my readers) I will point out what I now realize should have been not just a better option, but the BEST option. And from this I will learn, and grow, and get better.
Also, weighed in Monday morning at 138.8. I will weigh in again on Tuesday (normally don't do more than M/Th, to see how much of that is water weight, I'm quite sure there's more than a little that will come right off again). Either way, I jumped on that scale instead of shying away from it after a bad weekend, because I'm ready to attack my problem. I'm ready to learn and change and GROW. I want to learn from my mistakes, from my losses, and be the baddest, toughest, leanest bi-atch out there, and if that means facing the mistakes then bring them on. My body is ready for new marching orders, and I've got some diabolical plans to whip it into shape this week! I'm living for the future and learning from the past.
Weekend rundown:
Friday-
Breakfast at 4:30 to be ready to get to the airport-1 egg, 2 pieces wheat toast, smart balance and sugar free jam, low fat cheese and coffee with mootopia
snack: 1/2 protein bar and small bag of airline peanuts
lunch: airport chilis-here I made the very best choice I could make-I asked for the black bean burger, ate it on half a bun, and asked for vegetables instead of fries. The veggies were SO sad, dry and withered, but they were nutritious and low calorie, so I suffered through them.
snack: 1/2 subway turkey sub on wheat (my in-laws rock and had this waiting for us when we got off the plane)
dinner-Made a few mistakes here. I started out ok by passing on drinks, but I was too hungry and had some bread with oil. Ordered the sea bass and mixed veggies, but then had 2 fried shrimp from my mom's plate. I found that throughout the weekend I was always eying everyone else's plate to sneak just a taste of all the bad foods. As if the fact that it wasn't on MY plate made a difference. Remember to use the same mentality with your diet at the office and out to eat....If you didn't bring it/order it, don't eat it!!!!
I didn't get a formal workout in today, but I did manage to walk an extra mile and a half in the airport.
Total calorie burn: 1900 (all that walking took off an extra 100 calories, not great but I'll take it!)
SATURDAY:
Early breakfast out with my family: 1 egg with whole wheat toast, 1/4 serving of breakfast potatoes, coffee with skim milk
Back to the house for a 4 mile run
Breakfast with super wonderful in-laws: 1.5 whole wheat bagle with 2TB whipped cream cheese and salmon, coffee with skim milk. I did NOT need the extra .5 bagel, it just tasted so darn good. I fell prey to poor portions here.
Lunch out with my family: split a burger with my mom (~3oz on 1/2 a bun), side salad. Here's where I tripped up, I ate about 10 french fries from mom's plate. If I didn't order it, DON'T EAT IT!
I brought a cardio video along and worked that in after lunch. Amazing how even a little bit of greasy food can weigh you down. I can usually work out hard 45 minutes after eating clean food with no issues, but I definitely felt that grease sitting in my stomach.
Post workout snack: 2/3 serving of granola cereal
Dinner: this was my birthday celebration so I let myself go. As you'll see, I still kept some things in check to keep balance in my diet, but allowed myself to enjoy all that I usually restrict: 1 glass of wine, 1 piece of bread, 1/4 of a small crab cake appetizer ordered for the table, side salad with blue cheese dressing on the side (did not eat all the dressing), 6oz tenderloin with mixed vegetables and creamed spinach, and the literal icing on the cake.....a piece of 7 layer cake brought out for my birthday courtesy of Mr. Nut (with 7 forks to pass around the table. I took about 4 heavenly bites and made sure it kept in a full rotation and didn't sit in front of me or the whole thing would have lasted about 5 seconds, it was that good!)
Calories burned: 2560
Sunday:
Breakfast-out with family: 2 eggs (swimming in butter), 2 pieces wheat toast with butter, 1/4 serving of hashbrowns, 1/2 piece of ham, 1/2 cup milk with coffee. They had an oatmeal and fruit option which I should have opted for. I've come to realize that eggs toast and ham are an OK option when out if there is NOTHING else clean available, but if there is, take it because very rarely will that eggs and toast be as lean as you're hoping for. At the very least, insist that the eggs be cooked without oil and ask for dry toast so you can butter your own. They may have an alternative butter spread they just don't put out on the table you can ask for as well. Don't be afraid to modify and ask for substitutions.
Workout-went to the gym with the in-laws for a lower body workout. It's so awesome to have a family that wants to be healthy. Not only does it make it easier to fit the workouts in, it ensures that the family will live longer, healthier lives as well!
Lunch-chopped salad, cup of matzo ball soup, 1 small piece of rye bread and a bite of a Reuben sandwich. lesson learned-there was an option for a fruit and cottage cheese plate. Is it as yummy as a chopped salad with Gorgonzola or matzo ball soup from a great Jewish deli, of course not! But it's something I would/could eat at home. And if it isn't your cheat meal, that's what you should be eating. Who cares where you are or what people think about your meal choice. If you keep at it they'll be taking notes because they'll want to the body YOU have.
Snack: 1/2 protein bar, peanuts and beef jerky
Dinner: in the middle of a long, awful layover: turkey sandwich on sun-dried tomato bread and 1/2 apple shared with Mr. Nut.
Snack: 1 bag of airline pretzels and a cup of coke zero.
Calories burned: 2100
So what lessons can I share from this trip: If you wouldn't eat it out of your fridge, don't even think about eating it when you're out, and if you didn't order it, don't eat it!
Stay tuned for my next installment: Falling up
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