Archive for January, 2011

On Track

After a not-so-great week last week, I am back on track.  At first, I was pretty frustrated with myself for last week.  However, with terrible driving conditions and not feeling well (plus some craziness at work that threw off my WHOLE schedule), I was easily able to get back on track over the weekend.  Yesterday was a low day, and today is a lowER day, and I’m handling it well.  The way my cycling program works, I can go as low as I want on these two days.  Yesterday, I was under my calorie range by 175-300 calories ( 🙂 ).  It was tough, but manageable.  Today, I’m going for less.  When I feel hungry, I try to remember that tomorrow is a maintenance day.  I think I’m going to make a really yummy chicken sandwich or homemade pizza – with PopChips!

 

Training is also back on track.  Since we had some really bad storms, I had to miss a couple structured workouts.  I think I made up for them with shoveling and treacherous walking conditions while at work.  I just couldn’t justify the extra driving when the conditions were so bad.

 

My recipe for this week is from Ask Georgie – Creamed Spinach. Not only is this recipe a low-ish calorie side dish, it also makes an amazing substitute for Spinach Dip!  My husband and I enjoyed this with some PopChips (can you tell I **heart** PopChips??) while watching a football game this weekend.  Jeb’s not much of a veggie person, but he loves this recipe, and I love anything that gets some greens into his body!  I follow the recipe pretty exactly, though I sometimes add a bit more garlic.  Since discovering this, I’ve made it 3 times!  Yum!

Heck, yes! I’m committed!

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Off to the gym!

Not clicking

Things are NOT clicking right now.  I started Cycle 3 in a good place, but on Monday (TMI ALERT) starting having issues with my TOM.  Between the bloating, cramping, nausea, etc., I decided to try to hit a deficit, but to DEFINITELY not go into a surplus.  I’m ok with maintenance.  Once my hormones settle, I know I will be fine and can easily get back in the swing of things, so I’m trying not to sweat it. My schedule is kind of funky this week too – my facility is being inspected/audited for our license (this happens every 2 years) and I will be at a training conference on Thursday and Friday.

 

For training, I’ve done some light cardio but missed my lift last night because of a bad storm.  I was really torn about it, but the conditions were icy so I decided not to take the risk.  I’m wondering if that counts as losing my 100% compliance on training.  On one hand, I feel confident that it is an isolated incident and am not worried about getting back on track (it’s just one miss, right?).  On the other hand, choosing to not endanger myself on icy roads is actually a choice toward better health – even if I missed a lift.  Thoughts?

 

Yesterday was my niece’s 2nd birthday.  We had a great time celebrating with her!  During cake, she looked at me and said:
T:   Knock Knock!

Me:  Who’s there?

T:  FROSTY THE SNOWMAN!

Me:  Frosty the Snowman who?

T:  FROSTY THE SNOOOOWMAANNN!  🙂

It was awesome! 🙂  Happy hump day!

Update on progress

I’m a couple days late on my “Update” post, but I had a bit of a family situation and a very sick husband to deal with this weekend! (Goals described here)

Progress in Cycle 2:

  • Lost a total of 8.2 pounds.  Not a dramatic loss this cycle, but I’m also suffering the effects of my TOM, so I’m not sweating it.
  • Had a much more successful maintenance day on Friday (and high day on Saturday).  I planned my meals with some good, healthy foods and only had a small treat – rather than filling my calorie allotment with junk.  I felt much better too.  I was also better with pre- and post-workout nutrition, which I described in more detail in this post.
  • My sleep has been good.  I’ve been making it a priority and shutting off electronics about a half-hour before I settle into bed.  I’ve been falling asleep fairly easily and waking up on my own most days.  This week will be a challenge, though, since my work schedule will be all over the place.
  • Still working on the emotional attachments with food.  I think this one will require a LOT of repetition.  I caught myself grabbing some unhealthy food this weekend when I became overwhelmed.
  • Self-care is a work in progress, but I’m getting better.  I had some really lazy moments this weekend, which would normally make me feel guilty, but I was careful not to judge myself and just understand that sometimes I need to slow down and rest.

Objectives:

  • I’m still following the cycling program accurately.  I did accidentally mix up a couple of the days, but it resulted in an increased deficit, so I didn’t really worry about it.
  • I still have 100% compliance with training.  One of my cardio workouts became snow-shoveling instead of my planned KB workout, but I still got the desired result.
  • I prepared a new recipe – Kale Chips – and it was HORRIBLE.  I didn’t even bother blogging about them.  There are about a million blog posts about them out there, so if you’re interested in them, hit up google.  (Why do people love these so much, by the way??  I’m a total veggie person and I could barely get them down!)  I will NOT be making them again, which is sad – Kale is so healthy!  I actually made an amazing new recipe yesterday, which will be part of my Cycle 3 check in, so stay tuned! 🙂  I’m not feeling bored with the diet – with the cycling, I’m actually able to eat a variety of foods – I just have to pay attention.  This isn’t like other diets I’ve followed that have required me to have a bunch of pre-planned meals that I just repeat every. single. day.
  • For fun, Jeb and I went to the movies.  We saw “The King’s Speech” which was really good.  We also watched some football.  Low key, but nice.

Plugging along

Cycle 2 is almost in the history books!  I’m consistently losing weight – after a big water drop last week, it looks like I’m in the range of 1.75-2 pounds per week.  Works for me!  It would be amazing to lose weight faster than that, but I think it would negative impact my training – which, as I’ve mentioned, is super important to me for reasons above and beyond caloric burn.

 

Last week on day 6 of the cycle (a maintenance day), I had a terrible workout!  Don’t get me wrong, I definitely took the time to grind out every rep of every set, but it didn’t feel good and I wasn’t able to increase the weight on any exercise.  I think I was really depleted from low intake the day before, and only had a cheese stick before hitting the gym.  My workout was later than usual (since it was a weekend), so it had been a LONG time since I put some serious calories in my body.  All week, I’ve been trying to decide how to avoid this result and even considered NOT lifting on a maintenance day and either using it for rest or cardio.  It didn’t make sense, though – training is supposed to go hand in hand with eating, so if I’m eating at maintenance, I should be LIFTING.

Not going to lie – I was more than a little apprehensive this morning.  I took forever to get out the door to the gym (unusual for me) and tried to bargain with myself.  But, I finally reached this conclusion:

If I don’t have a better plan, I should stick to the one I already made.

I think this could be a tiny little turning point for me.  I didn’t overthink things, and trusted the time and energy I put into creating a plan.  Instead of completely changing things on the fly, I decided to just adjust on a smaller level.  Since my issue is primarily around my workout – both energy level and performanceI figured I would adjust my pre-workout nutrition.  That’s a challenge for me – I don’t like having a lot of food in my stomach when I lift, so it had to be something dense but easily digestible.  I ended up having a small banana with my cheese stick. 

The workout went well.  I increased the weight on my exercises, and kept my rest times appropriate.  I’ve also made some good choices with my food today – getting some good, healthy calories in early so I don’t end up trying to stuff myself later.

 

Tomorrow, I will post my weekly progress update toward my goals.  Tonight, Jeb and I are having a date night and going to see “The King’s Speech.”  I’m excited to see it, but suspect that Jeb doesn’t share my enthusiasm!  🙂  Guess it will make up for all the hours I listen to him playing video games (to the extent that I sometimes have dreams taking place in the Halo universe or with Call of Duty characters – he’s so jealous!).

2011 – The Best Year Yet | Alwyn Cosgrove

2011 – The Best Year Yet | Alwyn Cosgrove.

 

There are so many different blogs and articles floating around right now to inspire us all to achieve new heights in 2011.  Some have been generic, some have been overly wordy (or even preachy), but this guest post by Todd Durkin on Alwyn Cosgrove’s site hits the right note for me.  The majority of the post is a list of 83 action steps that you (or I) can choose to take to make 2011 your best year.

 

Since today is a super-low calorie day and I’m surrounded by temptations (cheesy bread?  Yes, please!…oh, wait – not today), I found this post particularly helpful as motivation since, as I mentioned yesterday, this cycle is definitely harder than the last one.

Some of my favorite action steps (Some of which are also prominently featured in the Impact Body Plan):

  • Be the most positive person you know.  This is always a work-in-progress for me.  It’s hard to strike a balance between processing some of the struggles of my professional and personal life and remaining positive.  I am generally able to stay positive (or at least neutral), but I have to work harder at it when I’m in a deficit.
  • Do something that scares you everyday.  I’m not sure how to do this one yet, but I want to learn.  Life’s all about adventure, right?
  • Remember – no one has ever regretted a great workout.  This one, I’ve mastered!  Whenever I’m not feeling particularly jazzed about going to the gym, I remind myself that I’m only one workout away from a good mood!
  • Be obsessed with learning.  Check!
  • Be careful with whom you surround yourself.  Just as much as the right people can pull you up, the wrong people can pull you down.
  • If you want more, GIVE more.
  • Do or do not, there is no try.  Isn’t this one from Star Wars or something?  Anyway, I think this is going to be one of my mantras this year.  I am tired of trying to lose weight.  Now, I’m just doing it. 🙂
  • Slow down in order to speed up.  This is HUGE.  When I learned to slow down and create boundaries between my personal and professional lives, my entire outlook improved!  Taking time to just “be” is so important in trying to find satisfaction and direction in life.
  • Do more of what you love to do!  So simple, so important.

There are some real gems in the list – some for personal growth, some for running a business, and some for adding some adventure into life.  There is even a recommendation for a dream vacation every year (sigh – I wish!).  I will probably revisit the list every once in awhile to see what I can add to my life.  It’s worth a look, even as food for thought!

Much tougher this week

I’m REALLY feeling my deficit this week – cranky, tired, and achy with all kinds of cravings.  I’m really hoping I settle into a good routine soon and am able to maintain at this level of a deficit.  I’m going to give it a couple weeks and if I still feel like this, I will adjust.  Maybe I’ll cut out a cardio workout, or maybe I’ll have a smaller deficit.  I don’t want to do that, but I also don’t want to feel so crappy that I start struggling with compliance.  The giant snowstorm (and subsequent shoveling) that we are having is probably not helping matters.  One more low day tomorrow, then I can eat again on Friday. 🙂