I finished my first Whole 30. Woohoo! I did have one cheat day on my fiance's birthday, had some tabouli another day before I remembered it had wheat in it, and once had bacon, which may have had some sugar. But, overall, I am pretty proud of how I did during this Whole 30.
During the first two weeks of my Whole 30 I kept regaining and losing the same 2.5 lbs, so I stopped weighing myself so I wouldn't get discouraged. I do feel good and am looking forward to having bacon for breakfast today (the bacon does have a small amount of sugar).
Things I am going to keep doing: watch all sweeteners -- even stevia. Honey, maple syrup, stevia do have a place in my diet, but sometimes I reach for them without much thought, like honey as an automatic response to having tea, or stevia in my coffee. Robb Wolf wrote that coffee doesn't have to taste like dessert and that made going without stevia in my coffee a little easier. I don't miss it, and rather enjoy my coffee without it (especially the bulletproof coffee). I am also going to continue to limit dairy. My body doesn't love it, and I won't get rid of it entirely, but no need to make it a significant part of my diet.
I am going to bake a loaf of paleo bread using almond flour today and that does use honey, but I will feel more control after this Whole 30. In the past, when I've backed paleo bread, I went kind of crazy. I feel the Whole 30 allowed me to feel more in control of my eating.
I still need to work on portion sizes and calories do count, even on a paleo diet.
As for measurements, I lost 5lbs and 2.75 inches (curiously, my waist went up half an inch. grrrrr.)
My current workout is RKS kettlebells. Also, I am going to add in DDP Yoga, when it arrives. I do need to up the cardio and next week and joining a walking club in Newark that meets during the week. I hope to do 2-3 walks a week. I have been lax in my cardio training, but I do get a cardio benefit from RKS and I've done the beginner workout for DDP and can feel my heart rate going up. Today, my heart monitor arrives and I'm excited that I will be able to add that data to the mix.
I will do another Whole 30 -- maybe I will add them to the mix seasonally.
Onward!
Thursday, May 17, 2012
Friday, April 27, 2012
Day 11/30
So I am on my 11th day of my Whole 30. I really want to honor the promises I made to myself. I have been doing well, but my sweetie pie's birthday is coming up and we are going to go out for dinner. No carbs, no sugar, no alcohol, may be a challenge. So for the past four days, I have been in agony physically. Not sure if it is because I am not getting enough fiber or because of "female" reasons, but I have been bloated, crampy and haven't been feeling optimal. Two nights I was in so much pain, I couldn't even sleep. I've been taking pepcid and using hot water bottles at night but I still slightly feel off today. I even felt like I was bloating after my green drink, which is very odd.
And it has affected my workouts. I didn't workout at all the day before yesterday -- I had a step workout on schedule, and attempted it yesterday and only did 2/3 of the workout. I also have a weight workout on schedule today but kind of don't feel like it although I will do it. For sure. I am not feeling so badly that I can't workout and I don't want to lose any gains -- especially because I am sure I'll be feeling better in a day or two and don't want to be mad at myself for not keeping my commitment.
Onward and downward (in terms of the scale and measurements!)
And it has affected my workouts. I didn't workout at all the day before yesterday -- I had a step workout on schedule, and attempted it yesterday and only did 2/3 of the workout. I also have a weight workout on schedule today but kind of don't feel like it although I will do it. For sure. I am not feeling so badly that I can't workout and I don't want to lose any gains -- especially because I am sure I'll be feeling better in a day or two and don't want to be mad at myself for not keeping my commitment.
Onward and downward (in terms of the scale and measurements!)
Tuesday, April 17, 2012
Whole 30 Challenge
Today I am starting both a Whole 30 Challenge (http://whole9life.com/2012/01/whole-30-v2012/) and doing the Cross-Training Les Mills Pump rotation, which is also 30 days. For the past 8-10 weeks I have been doing the Pump rotation. I have definitely gained muscle but not lost any fat. The Cross-Training rotation will help with fat loss as well as the Whole 30. I made a fritatta last night with ham, spinach, mushrooms, onion and eggs. I'll have turkey in my salad. And for dinner I will have a steak and some veggies. I really want and need to see major transformation. I look at the Pump rotation as setting up the foundation. I am transitioning to a Paleo/Primal way of eating and hope the Whole 30 will be a reset for me.
My workout today was a 30 minute step routine. Wowza. I didn't use any risers and had a hard time keeping up. On the plus side: there is much room for growth. This was definitely a sweaty one.
I am also using my Zaggora Hot Pants. I am going to wear for two weeks to see if I get any loss. At the very least it is additional warmth that could help get my muscles warm.
Breakfast: Mushroom, Spinach, Ham, Onion, Garlic Frittata. Found on the Easy Paleo site. Used my cast iron skillet, which I just bought this weekend, to make. And made enough to last for four meals.
Lunch: Salad with peppers, avocado and deli turkey. Not a big fan of deli meats, but am going to use because I already have on hand.
Dinner: Steak and stir-fry veggies.
My workout today was a 30 minute step routine. Wowza. I didn't use any risers and had a hard time keeping up. On the plus side: there is much room for growth. This was definitely a sweaty one.
I am also using my Zaggora Hot Pants. I am going to wear for two weeks to see if I get any loss. At the very least it is additional warmth that could help get my muscles warm.
Breakfast: Mushroom, Spinach, Ham, Onion, Garlic Frittata. Found on the Easy Paleo site. Used my cast iron skillet, which I just bought this weekend, to make. And made enough to last for four meals.
Lunch: Salad with peppers, avocado and deli turkey. Not a big fan of deli meats, but am going to use because I already have on hand.
Dinner: Steak and stir-fry veggies.
Sunday, February 20, 2011
Feeling good....
Today I started a new kettlebell routine -- MB45. It is a 6 week program. The beginner's workout this morning was under 20 minutes, but wow, do I feel it in my abs tonite. Lots of planks held for 20 seconds at a pop and I did them all with straight legs and not on my toes! Yay! I'll be doing burpees and mountain climbers in no time!
I took before pics and my weight and waist measurements. I also decided to start doing the Belly Fat Cure again. I was looking at Belly Fat Cure Fast Track, and primal and paleo diets, which eliminate all carbs but I couldn't seem to stick to it. I'm hoping that by adding carbs back in as part of my daily diet, that I will be able to see some progress. I did really well on the BFC last year, losing 35 lbs, and since then I've stalled. My goal is to lose at least 15lbs over the next six weeks and to start doing burpees instead of sitting them out when they come up during a workout. Every time I don't even try, I feel like I am letting myself down, but it looks like such an intimidating exercise. But I will do my best. You have to crawl before you walk and the way I'll do these burpees may not be pretty in the beginning, but I will give it my best effort.
Holla!
I took before pics and my weight and waist measurements. I also decided to start doing the Belly Fat Cure again. I was looking at Belly Fat Cure Fast Track, and primal and paleo diets, which eliminate all carbs but I couldn't seem to stick to it. I'm hoping that by adding carbs back in as part of my daily diet, that I will be able to see some progress. I did really well on the BFC last year, losing 35 lbs, and since then I've stalled. My goal is to lose at least 15lbs over the next six weeks and to start doing burpees instead of sitting them out when they come up during a workout. Every time I don't even try, I feel like I am letting myself down, but it looks like such an intimidating exercise. But I will do my best. You have to crawl before you walk and the way I'll do these burpees may not be pretty in the beginning, but I will give it my best effort.
Holla!
Saturday, August 14, 2010
Lessons and Progress
Read over my earlier entries -- especially the Transformation Week #1. My mindset is so much more positive now! I do have ups and downs and sometimes slip into old, discouraging ways of thinking but I am more aware of it and work hard to change my thoughts.
Yesterday I was in Zumba and I totally wasn't feeling it. My spirit was low, I felt sluggish. I thought back to something I learned in Intensati. During an Intensati workout you say affirmations so you can connect that thought, that feeling with the movement. So during that class, I tried to remember how great I felt in the past with the movement -- not just physically, but emotionally, spiritually. And I felt something inside of me start to change, I wiggled it -- more than a little bit. I let loose in that class and did everything except make jazz faces while I did the movement (although that wasn't too far behind). If we can control our thoughts, we can be so powerful! Of course, this is an ongoing process for me, but if you do it once, you can do it again.
My trainer, Jeff, and I have added boxing to my workouts. The combos can be tough but with repetition you gain muscle memory and eventually the movements become second nature. You can do them with good form without even thinking because you have the fundamentals down. I think this applies to so much in life. If we keep practicing the right thing -- whether it is treating people right, getting enough rest, making good eating choices -- eventually it becomes second nature and doesn't feel like a struggle. Keeping that in mind helps me because I realize that I am on a journey and even if I don't get it right this time, just by doing it I am setting myself up for success in the future.
Just finished a workout that lasted for more than 70 minutes. Who? What? I did that! I never thought I would be able to do a workout that lasted for more than half an hour. But I've been taking Zumba for an hour, working out with Jeff for an hour, and thought I was strong enough to hold myself accountable for that longer workout without the support of a class or instructor. Now, I didn't do every movement perfectly or with as much intensity as I would have liked, but I know I will grow into it.
More to come!
Yesterday I was in Zumba and I totally wasn't feeling it. My spirit was low, I felt sluggish. I thought back to something I learned in Intensati. During an Intensati workout you say affirmations so you can connect that thought, that feeling with the movement. So during that class, I tried to remember how great I felt in the past with the movement -- not just physically, but emotionally, spiritually. And I felt something inside of me start to change, I wiggled it -- more than a little bit. I let loose in that class and did everything except make jazz faces while I did the movement (although that wasn't too far behind). If we can control our thoughts, we can be so powerful! Of course, this is an ongoing process for me, but if you do it once, you can do it again.
My trainer, Jeff, and I have added boxing to my workouts. The combos can be tough but with repetition you gain muscle memory and eventually the movements become second nature. You can do them with good form without even thinking because you have the fundamentals down. I think this applies to so much in life. If we keep practicing the right thing -- whether it is treating people right, getting enough rest, making good eating choices -- eventually it becomes second nature and doesn't feel like a struggle. Keeping that in mind helps me because I realize that I am on a journey and even if I don't get it right this time, just by doing it I am setting myself up for success in the future.
Just finished a workout that lasted for more than 70 minutes. Who? What? I did that! I never thought I would be able to do a workout that lasted for more than half an hour. But I've been taking Zumba for an hour, working out with Jeff for an hour, and thought I was strong enough to hold myself accountable for that longer workout without the support of a class or instructor. Now, I didn't do every movement perfectly or with as much intensity as I would have liked, but I know I will grow into it.
More to come!
Sunday, May 9, 2010
Week #6: Positive Mindset
"Making and maintaining meaningful change requires something much more than reshaping your body. You must strengthen your ability to control, refocus and renew your mind on a daily basis. When you do, you'll be able to transform procrastination, uncertainty and negativity into authentic confidence, positive focus and brightened clarity. And that is going to help you transform your life." -- Bill Phillips
Three examples of uncertain thoughts I have experienced so far in this challenge process which have caused me to delay or procrastinate are:
Why am I doing this? I have done it before and failed and I will fail this time too.
My stomach is never going to go down.
I can't do this. It is too much.
Three new empowering thoughts which I can shift my attention to are:
All those failures have set you up for success. You can't be a success without the failure to learn from.
My health is improving and my stomach is getting stronger and smaller.
Every day is another step toward my goals, and the journey of a thousand miles begins with a single step. Take it one day at a time.
A description of how I envision my future, healthier self goes like this:
I'll be going up steps and feeling invigorated. I'll be very physical and will feel motivated. My core will be strong and I will compete in something. The world will open up for me.
Empowering words which I utilize in my daily communication with others and myself, which lift my state of mind are:
Positive, strong, crush it, just do it, energy, excitement, passion, motion.
An example of how I use empowering words to transform a negative thought or statement into a positive one is:
Whether you think you can or think you can't, you're right. So think that you can and don't put limits on what you can do or who you are.
Three examples of uncertain thoughts I have experienced so far in this challenge process which have caused me to delay or procrastinate are:
Why am I doing this? I have done it before and failed and I will fail this time too.
My stomach is never going to go down.
I can't do this. It is too much.
Three new empowering thoughts which I can shift my attention to are:
All those failures have set you up for success. You can't be a success without the failure to learn from.
My health is improving and my stomach is getting stronger and smaller.
Every day is another step toward my goals, and the journey of a thousand miles begins with a single step. Take it one day at a time.
A description of how I envision my future, healthier self goes like this:
I'll be going up steps and feeling invigorated. I'll be very physical and will feel motivated. My core will be strong and I will compete in something. The world will open up for me.
Empowering words which I utilize in my daily communication with others and myself, which lift my state of mind are:
Positive, strong, crush it, just do it, energy, excitement, passion, motion.
An example of how I use empowering words to transform a negative thought or statement into a positive one is:
Whether you think you can or think you can't, you're right. So think that you can and don't put limits on what you can do or who you are.
Sunday, March 14, 2010
Transformation Week #4: The Big Forgive
This was was a little too personal to post on my public blog. It was a hard exercise to do. I've procrastinated over it for weeks. And even today, I found multiple things to do instead of sitting still and finishing this exercise. Even now I am writing about doing it vs. actually doing it.
Ok. All done now to the best of my ability. I forgive with grace and mercy regardless of whether the person deserves it or not. It is as much for my benefit as theirs.
Ok. All done now to the best of my ability. I forgive with grace and mercy regardless of whether the person deserves it or not. It is as much for my benefit as theirs.
Subscribe to:
Posts (Atom)