Posts Tagged ‘Clean Eating



26
Dec
13

Surviving the Crash and Burn

Today is the day after Christmas.  Today is the day after a lot of folks crash and burn. Crash and burn=totally fall off track with fitness and nutrition and spend weeks trying to recover.

Here is a quick list of what to do to help you get back on track.

  • Throw out the crap, guilt free, ALL of it
  • Drink water like it’s your job, it will help you rehydrate and cleanse your system
  • Forgive yourself
  • Stop talking about how bad you feel and how bad you suck, so you crashed and burned, move on
  • Stop putting off today, the reckoning day, until Monday, or January 1st or whichever day you feel you need to prepare for, start today, right now
  • Get a clean meal in to your system
  • Get what you need to prepare more clean meals
  • Start a list of goals for 2014
  • Get thee to the gym and move something heavy quickly
  • Rinse and repeat

Remember there isn’t a final countdown of food consumption before starting some new fad diet on January 1st.  Get your head right, get your house, apartment, desk, etc., cleaned out and replace any crap with clean staples and get a move on.  Consistent clean meals will help boost your MOJO as much as a good solid workout will.

And remember this….

Before 10-2000

Didn’t turn into this….

IMG_3607

Because I don’t know what the hell I’m talking about.  Now get on with it.

23
Dec
13

Support Networking

I started this blog a few days ago and set it aside.  After having conversations with a few people, I realized this was a topic really worth writing about.  Over the course of my journey, there has been one thing that stands out on the higher level of importance scale and that’s support networking.

What is support networking?  Anything/anyone that helps you stay the course long term.  Anything/anyone that helps you jump the next hurdle in your journey.  Anything/anyone that forces you to acknowledge when you are allowing fear to impede your progress.

Along the journey of long term weightloss, there are unexpected hurdles that most people don’t even realize they are tripping over.  It could be an internal fear of failure.  It could be an episode or two of yo-yo dieting, just when you think you’ve figured things out you slide backwards.  It could be the unrealized truth of giving power to food. Food has no power, unless you give it power.

Build a support network.  Find someone who has gone before you, someone that could be a year or so ahead of you along the journey.  Anyone worth their salt will be happy to help you.  I know I would.  Because if it were not for the people who politely but firmly pointed me in a direction, a direction that allowed me to get out of my own way, who knows where I might be?

Build yourself a network by starting with the person in the mirror.  Trusted friends, who want you to be successful may tell you something you don’t want to hear.  That usually means it’s exactly what you need to hear.  This person/people will listen to you and not criticize you, they will believe in you when you don’t believe in yourself.  Surround yourself with people who have similar goals.  People who want to take it to the next level.  Offer your own support to them.  You never know who wants to be where you are today. Start paying it forward and you’ll realize and respect how far you’ve already come and you’ll likely realize it’s not as hard as you are making it.

Me teaching a new found friend how to KB Swing several years back.  We are still close and support one another.  Everyone has set backs, everyone could use a hand.  A simple message of encouragement goes a very long way.

kb demo 10-8-2011

 

 

 

09
Dec
13

Meal Planning 101

I have people ask me often how I handle meal planning.  I’ve learned over the course of my journey that I tend to gravitate towards the same foods for days at a time.  I know it sounds boring but really it’s not.  It actually makes things quite easy for me.

I can’t tell you what foods are right for you, but you can pretty quickly figure that out for yourself.  I go out of my way to eat fresh whole foods when I can.  But two of my packaged staples are brown rice and a variety of dried beans, usually pinto or black beans.  I bring the beans to a boil with a teaspoon of baking soda and them allow them to soak for an hour or two, then drain, rinse and cook with fresh water seasoned with onion, salt, and black pepper. For those who don’t know this little tip, the baking soda soak prevents the beans from making you gassy.  Talk about a cheap date?  I can eat for days based on my serving size.

Anyway, I chose to eat a small portion of both rice and beans in order to create a complete protein and this also allows me to have hot food meals.  I eat plenty of refrigerated foods so having the hot filling meal are wonderful.  In most cases I’ll also include a portion of chicken with my beans and rice.  But not always since it’s a complete protein.   Love the fiber that comes from both as well.  Some folks can’t tolerate beans or rice, so perhaps sweet potato and a veggie would suffice with your protein.  I’ll eat those on occasion as well.

Brown RicePinto Beans

I have a rice cooker that doubles as a slow cooker.  Sunday is spent with a pot of beans on the stove, chicken in the slow cooker and the rice being steamed after the chicken has cooked.

Then out come my containers, my scale and my measuring cup.  I do not measure my food all the time.  You learn over time to eyeball it, but my eyeballing grows so I like to measure to be a bit more accurate.

Most people don’t WANT to take the time to meal prep.  But then again, most people don’t want to be fit and healthy.  I chose to be both.

 

Step One:

Make a grocery list of the following weeks meal plan requirements.

Step Two:

Cook it all.

Step Three:

Measure into containers and put in the fridge.

Step Four:

Be confident in your ability to get the proper amount of fuel in your body.

It’s so easy to allow the rush of the holiday season to get you off track.  Bad weather convinces you to sleep in.  Before you know it the New Year comes and you’ve gained 10 pounds over the holiday season.  Don’t let it happen to you.  Meal planning is even MORE important during the holiday season because of all of the tempting treats sitting around.

 

05
Dec
13

A Mental Flush

It has been way too long since I’ve written, which has been the trend of 2013.  Enough of that.

Since we last talked, I’ve had some progress photos made.  There are three things I’d like to discuss, if you would hang with me that would be great.

  • The BIG “50”
  • Body Image
  • Take the pictures

First the big fifty.  No, not reps, but years.  I turned 50 this year.  It’s nothing more than a number right?  Yes, right.  That being said, I wanted to celebrate the year in a couple of ways.  I wanted a birthday cake.  A big fat chocolate birthday cake.  Did I have it?  Yes, you bet I did.  I have had a small slice from the freezer each month since my birthday back in the spring.  Ironically, after seeing the progress pictures I’m posting in the blog, the remainder of that divine, sinfully rich, chocolate heaven went in the trash.

Our lives are so filled with other people’s idea of how we should be living. I decided long ago no-one knows me better than me so I would start living like me.  Authentically ME.  Some people don’t like it, but really I’m not so bad once you get past this gruff exterior.

Twenty. Thirty. Forty. Fifty. Celebrate. It.

On to body image.  When I first saw these pictures, the old me reared up and said “see, still not there yet”.  The bells went off in my brain as if I were standing in a cathedral.  What do I mean?  I mean I am reminded albeit none too gently either, that my body image insecurity still has a small headspace in my brain.  That being said, the strong headspace took over  less than 24 hours after the insecurity showed itself.  And even better, I acknowledged it, felt it, embraced it, and moved on.

My greatest wish for all women is that we stop comparing ourselves to magazine covers, billboard ads, and lastly, EACH OTHER.  Be who we are, individuals with uniqueness of body, mind, soul.  Learn to live in your own personal greatness.

Now we can talk about the pictures.  Pictures, for me, mark the seasons in my life.  I have photos of when I was younger and skinny as a rail.  I have photos of when I was a young mom that didn’t have a clue what I was doing.  I have photos that mark traumatic events in my life, my climb to obesity being the biggest one of those.  I have A LOT of fitness progress photos that tell a story of change. Every now and then those pictures remind me I need to get them put in to chronological order.  And now, I have photos marking my 50th year of my life.

Only a few people knew I was going to have these photos taken.  Ironically, my beautiful sister-in-law randomly posted on Facebook the very weekend I was having these photos made that she wished she had taken pictures 10 years ago. She had no idea I was taking these photos.  I simply replied to her post “take the pictures now”.  So many women shy away from marking significant moments because of aforementioned body image issues.

We sit around and think we’ve got to wait until we get it all together.

Guess what?  We never get it all together.  We can improve, we can get healthy, we can have careers, we can do anything we set our minds to, but there is absolutely no such thing as “getting it all together” so let that idea flush from your minds. BE who you want to be now! Mark it, celebrate it.

Embrace each day and love it with all of your being.  We live, we breath, it’s up to US make this life our own.

With that… I’m doing all that I can to embrace what I am doing to live!

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30
Oct
13

Swift Kick In The Pants

My last blog was about the seasonal transition and hibernation of habits.  Today, it’s all about the swift kick in the pants.

I see it already, the slack in attendance during classes.  The “I overslept” excuse for skipping a workout.  The even bigger excuse people tell themselves “no-one will notice that I’ve gained 10 pounds under this sweater”.   News flash, the only person you are disappointing is yourself.

Sure, summer is over and fall is on its way through, but your goals haven’t changed have they?  Don’t allow the dark mornings keep you from being around your peers and making smack talk and workout challenges.  Get your arse out of that bed!!

First the workouts go and then the clean eating follows right afterwards.  The seasonal treats will be there for the next 2 plus months.  Don’t get caught with the winter blues of “I screwed up my whole plan, and don’t know how I got so far off track”.

Keep your mindset positive, sure it’s colder than usual, but get up and go anyway.  You’ll warm-up once you start moving.  For those who workout in the mornings, it’s always dark anyway so that’s not your excuse.

Don’t allow winter to steal away your momentum.  Hold yourself accountable by setting mini-goals over the next two months.  Challenge yourself to maintain your current level of fitness and not fatness.  You know there will be times when clean food is hard to come by so do some pre-planning and keep some jerky, almonds, almond butter, etc. on hand to get you through the feeding frenzies you’ll encounter.  No sense getting caught up in the frenzy when you already know it can and will set you back a few months if you allow it to.

Own your fitness.  Keep your goals in sight and stay the course!

Choices

22
Oct
13

It’s That Time Again

What time?  It’s the bear syndrome time!  People start sleeping in instead of keeping up their morning routine of going to the gym.

It’s feed the bear time as well.  I see it every year, the big sweaters come out and the treats start showing up in the break-room.  Be it Halloween, Football Friday, or the holidays the food starts coming out en masse and all good intentions go straight to the bottom of the priority list.

What can you do to keep yourself on track during the colder months of the year?

Remind yourself of your goals.  Make post it notes to remind yourself of why you don’t need to hit the break-room every time a load of junk shows up.

Be very selective of your picking and choosing.  Have a treat, just don’t have a treat every day or two or three times a day at that.

Bring something healthy to snack, yes, be that girl or guy, you know, the one everyone KNOWS will bring something healthy.  For me, I always try to be the one bringing the protein.  That way at least I know there will be something for me to munch on.  Yep I’m selfish like that.

And lastly, keep yourself moving.  Don’t let the cold weather become your excuse to derail your efforts.

pumpkins

09
Oct
13

Serious Self-Defense

I’ve been sitting on this topic for the last couple of weeks.  Not really sure how to actually write about the topic without freaking my readers out.  I decided to focus on the message at hand and not allow the tools to distract from the message.

I’ve recently attended a series of classes on basic firearms safety and self-defense.  When I have broached the subject to friends or acquaintances I’ve received feedback that covers both ends of the spectrum.

This blog isn’t being written to start a firestorm about what you think is right or wrong about firearms instead it’s about the topic of self-defense.

This is being written in the hopes that someone who is on the fence can make a better judgment call about attending a course themselves. If you are considering owning a firearm, I highly recommend you take a course BEFORE you legally purchase a firearm. Notify the instructors beforehand, they will make arrangements for you to use a firearm if need be.  Then you can make a much better informed decision as to whether you even want to own one.

Am I suggesting you go out and purchase a firearm?  No, I am not.  That is a very personal decision and no one can make that decision but you.  Be responsible and educate yourself on every possible aspect from owning a firearm, getting the proper legal permits and please, get some training.

First let me start by saying I am a proactive person.  I believe in taking care of myself, for myself, by myself.  I don’t leave the responsibly of my health, my fitness, and my nutrition up to other people.  I take full responsibility for myself and my own actions. I also take responsibility for the consequences of my actions. I.E.  If I eat cake, I get fat.

Being the proactive person means I will do what I feel like I need to do to protect myself.  This is usually where someone says “are you paranoid or what?” and my answer is no, not at all.

I’m also not naïve either, bad things happen to good people and I’d rather have training and never  use it than to find myself in a situation where I really needed it but didn’t take the time to get it.

So here we are.  I spent three separate days going through approximately 4.5 hours of training.  Two of the sessions were in the classroom, one was at an outdoor range.

This was one of the best decisions I’ve made as an adult female.  I learned what predators look for when targeting a victim (yes, don’t kid yourself, they look in the day time as well as the dark), and even more importantly I learned how not to look/act like a victim. Some is common sense, some is totally not.

I listened to actual 911 recordings and played through scenarios in my mind, ironically, even in a very safe environment just listening to the sounds of the caller increased my heart rate and made me put myself in the callers shoes.

For those who live in my area, the company I chose to work with is called Self Defense Solutions and I paid for my courses and he did not ask me to write this review.  In fact I asked his permission to mention his company here.

There were only 2 people in the classes I attended and all instruction was given in a fashion that made me feel completely at ease and comfortable. In the firearms world women tend to get brushed off, this is sad but true.  This company and it’s instructors never at any point made me feel less capable, less welcome or less valued than the man in the class with me.  The instructors were thorough and attentive and made sure that I was comfortable and confident by the time my course ended.

There are non-firearms related self-defense courses and I will be taking some of those as well, sooner rather than later.

Again, to stress my point, I’d rather have training and never need it than to need it and not have it.

user-training-signs

02
Oct
13

It’s Been So Long

As I came to my blog to write a bit, I noticed my last blog post was July 1st.  Where did the months go?

I took a mini-hiatus from both blogging and social media to the greater degree.  I needed to get some things together on a personal level.  It’s been a very long and challenge work year, the company I work for during the day is in what I’d call a transition stage which means 100% of the focus must be on making things happen or you might be thrown out with the mop water.

I’ve missed the motivational part of blogging.  I had forgotten how much positive energy I’ve received from sharing the good, the bad, and the funny of a fitness lifestyle.

Don’t mistake the quiet for quitter or slacker or fallen of the wagon or one of 100 other descriptions other folks use to describe when they’ve totally imploded.  I’ve been far from all of that.   Working out is as much a part of my day as brushing my teeth, as is clean eating.  Did that happen overnight?  Heck no.  It took a very long time, but that doesn’t matter, if it hadn’t I wouldn’t be chatting with you all right now.

I’ve had all sorts of stuff pop up in an effort to derail my fitness progress and I’ve prevailed.  Has it always been the way I’d planned to get my workout in or where I’d planned to get my workout in?  Negative Ghost Rider, sometimes that planned pattern is full so you need to buzz the tower instead.

I feel like I’m rambling a little bit, partly because I didn’t sit down with a specific topic to share.  The biggest message I have to deliver today is simply hold on to your goals, even when times are tough.  The only thing certain in this life is change.  Roll with it, adapt to it, stay calm and carry on!

believe

 

 

30
Jul
13

Reach Just One

A little over a year ago I started working out with a woman at work, outside on the parking deck.  She started coming out and working out, never questioning anything she was asked to do, only trusting in the training and the trainer.  Over time another person would ask to join, then another, then another.

DW

My friend has since left the company and her family has moved back to her home state.  Today I am so vividly reminded of her joy and zest for life, her laughter ringing through the air as she pushed through the sometimes very difficult workouts.  People often breeze through our lives, not to stay indefinitely, but to make an impact in a very short period of time.

I continue to teach these classes on the parking deck and each week we seem to have another person join.  It’s so inspiring to me to have a new person slip up the stairs and out in the the open sunshine.  Some days are much harder than others, some days they question why they do what they do but then they always come back for more.

Each one reaches one.  I live by that statement.  I thank my friend Michelle Treichel for sharing that with me, it was a real sticker.

I love working out, love having changed my own life.  I love continuing to change it through fitness and proper nutrition.   All that being said, there is one thing that takes the cake and that is helping others.  It doesn’t matter the shape or size or age or whateva… they are welcome in my little world.

They inspire me.  They bring me joy.  They remind me of being better.  They make me better.

Here’s to the parking deck crew…many, many thanks to you all!  We miss you Daphne!!

Deck Group 4 07-30-13

23
Jul
13

Lazy Arse

This evening my spousal unit and I were driving down the road.  We were talking about health and well-being as we age.  I made a comment about getting my lazy behind up each morning.  He laughed and said “you are far from lazy”.

I haven’t thought about being lazy in a very long time.  Lazy created havoc in my world years ago and I refuse to go back there.  But enough of that.

I have often wondered what drives my desire to get up and keep moving day in and day out.  Maybe it’s simply my joie de vivre that keeps me moving.  Maybe it’s the people I get to see along my path.  The guy in the gym that sometimes beats me there, yet always nods.  The body pump instructor that teaches 5:30am classes and is always smiling even though I don’t take her class.

When it gets down to it, it’s the feeling of the iron in my hands, the strength it brings, the frustration on the days it breaks me.  Iron doesn’t talk back, it just keeps giving more challenge.  Iron doesn’t care if I am weak, it will wait for my strength.  Iron doesn’t care if I’m scared, it will wait for me to overcome my fear.

Lazy doesn’t live here anymore.

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