Hello friends!
It has been two weeks since the end of the challenge, as I sit here I've just eaten a pretty primal meal (burger with tomato, pickle, lettuce & pimento cheese at brewhaus- cool place!), drank a beer, and am currently downing some girl scout cookies, thin mints- the only girl scout cookie that is- to me anyways!
There is a paleo friendly thin mint recipe, I was set to make it when Hank brought home the cookies he purchased weeks earlier, I am trying to finish them off and be done with them. :) I am eating way too many and loving it, but I also know that I'm getting ready to start my own personal challenge this week, to go challenge style Monday through Friday.
In my first blog back post challenge- I figured I'd share what I've learned entering "normal life" with no challenge to hold me accountable, only myself. So here it is, the good, the bad and the ugly- including awards for the challenge!
"You're just trying to learn me something!"- Hank when he was a little one
1. Coconut Ice Cream & Wine do not mix, but brown rice noodles are fantastic and gluten free pizza crust at Mellow Mushroom is not worth it, just go for the real pizza or nothing at all
So, the Friday after the challenge, we had a pretty legit meal. Steak with gluten free mac & cheese (not paleo...but not bad) Hank loved the baked mac & cheese, it was the real deal. I used brown rice noodles, coconut milk, organic butter, havarti cheese mixed in, with white cheddar sprinkled on top and baked for about 15 minutes...yummmm!
Hank and I were enjoying several glasses of wine when I got a craving for chocolate coconut milk ice cream, weird yes, but it happened. I felt terrible all night long. :( I don't think I'll ever have coconut ice cream again...which probably is a good thing.
Went to Mellow Mushroom the next day, while we had pizza during the challenge, we didn't have Mellow! Its just delicious, but I thought I'd give the gluten free crust a try to make me feel better about my pizza consumption. Bad move. In other news, I haven't had pizza since, I'm sure that will be coming next weekend...
3. Conferences are not paleo/primal friendly
I mean, wow. That was not easy! I went to Nashville for work Sunday night through Tuesday afternoon. Sunday night was okay, we went to the Wildhorse Saloon and did a little line dancin... I enjoyed a salad with fruit, nuts, eggs, bacon & chk, decent, I also enjoyed a blue moon beer.
I even got up Monday morning to work out! This is huge on many levels, because I don't work out in the morning. I'd love to, but it doesn't happen for me, maybe one day. I did a very mini version of the box's workout- 3 rounds for time 1000m run, 50 thrusters, 30 pull ups...I did 1/2 mile runs, 25 dumbell thrusters (w/ 10lb dumbells), and 15 push ups. I did around 24 minutes...just goes to show you that you can do these workouts on your own at some level, but it is so much better to do it at the box! Yelling (in a good & motivating way) and others to compete against really drive me and help me do my best.
I was smart enough to pack some good snacks, but it wasn't enough to keep me full. Breakfast both days was bagels, muffins and fruit. Oh boy...how do traveling paleoians (I made this word up) do it? I had a half a bagel with cream cheese both days... I realize I could've gotten up early to go to a restaurant, but it was bad enough I had to get up earlier than usual to workout...plus free v. not free...tough call, I care about my nutrition and have been spending a good amount on it, but sometimes its nice not to spend more money and just have food provided for you, even when its bad. :(
Lunch, of course was sandwiches, I had way too much lunch meat that day. Dinner was good, chicken, ribs, salad and veggies. Of course there was also noodles, potatoes and all that good stuff. Next day lunch was BBQ and I caved into mac & cheese. I mean I had made it so far, but I couldn't hold back, my self control took a break at that point and said "you win, I give up, go for it."
Not to mention I was saying no to desserts left and right! Cookies, and not just any cookie- chocolate chocolate chip cookies! Brownies, chocolate cake, carrot cake, cobbler- peach & berry. UGHH! I had little dove dark chocolates to keep me from caving in. Not the best- some sugar and added ingredients, but of course, as mentioned above, I could've been a lot worse. And not long ago- I would've had at least a bite of ALL of the desserts mentioned.
The worst was when someone next to me in line said, I try to avoid meat, its bad for you, as she filled her plate with who knows what. Oh my. Even better was when the vegetarians were so happy with all the starchy options available and that the conference was being vegetarian friendly...vegans, paleoians and whole food eaters are the ones who have it rough. BUT I am not saying that people need to choose meal options for all these eating types or any eating types for that matter, far from it, eating this way is a choice and I think that is what annoyed me most. I believe if you have special eating habits, YOU need to take care of them, not anyone else. I just need to be prepared and I wasn't completely prepared, and that was my fault, I really shouldn't be complaining...but it would be nice to have some healthier options sometimes, wouldn't it?? :)
4. I'm not too bad when it comes to burpees, and other fitness updates
So, I have been keeping up with the "activity every day" criteria. A couple days may have been a stretch, the only activity trying to do some yoga hand stand progressions that Maggie has taught me that I haven't quite mastered yet (crawling up the wall backwards into a handstand is KILLING my back), but hey its something! Hank and I went for a nice hike today, to a beautiful and scary (if you are afraid of heights and wind gusts blowing you off cliffs) overlook of the gorge, it would have been quite romantic to sit there and enjoy the scenery if a forest fire wasn't ravaging below us, while the forestry division was down there working on it, we decided it was in our best interest to head back. Its been a while since Hank and I hiked, we used to do it quite a bit, and we need to do more of it!
The crossfit open started last week, for more info on this click here. Basically, you sign up to do these workouts and they can help qualify your box for the games. I decided not to sign up this time-- hope to be able to do some more rx stuff and sign up next year. I am looking at a crossfit competition in May!! Although, I'd say I hung in there for the first open workout (anyone can do them- to have your scores count you have to register)- 7 minutes of burpees. Oh this one was nuts, I was yelling at the end to get through it. HUGE thanks to Clay for coaching me through it and using my running background to get me through the last "mile." I did 90 burpees in 7 minutes, I was so sore afterwards, but after the 90 burpees came the paleo potluck and awards dinner, where we found out how we did in the challenge!
5. "Winning" is quite fun
Drumroll....and the overall male winner is....HANK!
Tied with Kevin H, but still huge and he won new shoes! Yay. Hank also won best body comp results which earned him a jump rope and crossfit brigade apparel! I was a close runner up in all of the categories, but got my award for best spirit of the challenge, in large part due to this blog!! :) I won some calf sleeves from 110%, which will go nicely with the 110% knickers I bought (pictured) after the burpee WOD. This is great for runners...Blair & Art!
6. Apparently I missed beer more than I realized, but not bread and I am able to say no to pizza, who knew?
So besides pizza, I have had NO bread since the end of the challenge, I have had beers (1-2, I'm not downing 6 packs or anything, don't worry) 4 nights in the past week (the conference was responsible for two), and I said no to pizza at a lunch on Friday. It was the kind of pizza I love too, thin crust, very greasy and parmaseany, ohh man. But I had a big breakfast and knew I had stuff at home for lunch, so I turned it down, for two hours, they had a lot left and I could've took it home! Impressive you are probably thinking, and you are right! Now if only I could do that with thin mints....
Thanks everyone for your support during the challenge, and especially of your support of this blog. I appreciate it! Anyone start a challenge of their own yet?? Happy week to you!
Sunday, February 26, 2012
Sunday, February 12, 2012
It was worth it
Well, here you have it. 40 days and, not quite 40 nights--its a long post but a goody. It will be my last blog for a bit, my goal is to be back posting 1-2 times a week... next week hopefully:
Compliance (points) 40%: Total points Nutrition=40, Total point Activity=40
Nutrition Total=30
Breakdown...
Hidden sugars-- as best as I could track -5
Hank's bday meal & pie -2
Wine with friends -1
Half way cheat & final cheat of pizza & wine -2
Activity Total=40!! Woohoo
Points total for compliance=70 out of 80
Baseline & fitness testing 30%: Baseline workout and CrossFit Total
Baseline-- 500row, 40 air squats, 30 sit ups, 20 push ups, 10 pull ups
Baseline Before: 6:18
Baseline After: 5:31
CrossFit Total--back squat, shoulder press, deadlift
Lift Before After_______
Back Squat (kg) 55 59
Shoulder Press (kg) 25 27
Deadlift (kg) 73 77
Body Composition 30%: Body Measurements
Measurement Before After_______
Body Fat (Dexa scan) 27.9% 22.4%
Weight (lbs) 112 112 (110 on dexa)
Chest (inches) 33.5 33.5
Waist (inches) 28.5 27.5
Hips (inches) 36.25 36
Biceps (inches) 10.25 10
Thigh (inches) 21.5 20.75
Before and after pictures...I think the biggest difference is in my waist (I'm not sucking in!) and the muscles in my back/arms, but I don't think the IPAD camera does our after pictures justice however close enough, I've included a few of Hank's because they are amazing!
Before:
After:
Goals going forward:
1. Continue to make gains in Total lifts (short term 2-3 months)
BS: 62kg SP: 29Kg DL: 80kg
Work: Continue to work on as prescribed (5-3-1 method) strength, in WODs, work on form, during open gym, etc.
2. Eat an 80/20 primal diet (ongoing)
Work: Eat primal during the week except for special occasions (if so trade out meal for weekend), always eat a hearty, clean breakfast (save a brunch here or there), eat more fish & vegetables, be mindful of sugar and oils content and try to choose the best option. Experiment with paleo/primal recipes.
3. Focus on gymnastic & skillwork principles in CrossFit and truly try to master the moves--handstands- HSPUs, pull ups, push ups, dips, double unders (4-8 months)
Work: Along with WOD and gym time, do "homework" at least 3x a week in the morning (maybe if I post morning here I'll actually be able to do something in the morning) do sets of handstand holds (eventually HSPU), push ups and dips. At the gym practice pull ups and double unders before or after a WOD.
4. Prioritizing faith and spirituality
Work: Practice daily spiritual WODs and bring messages learned at church to life (Fold, Push, Turn) in all that is life (relationships, goals, work, activity), do everything for Him.
5. Prioritizing Relationships. Setting goals and working toward something in business, health, etc. are very important, but relationships are what life is all about-- those who have with ones that are close, and those with ones who are not- our daily interactions with people are important. I hope to always be nice, be helpful and be thoughtful- to be a good friend, daughter, sister, fiance, co-worker and person.
6. Truly run again! (long term--18 months if I'm lucky)
Work: Continue to dream of running long distances again, but in the short term focus on WOD running and listen to my leg-- don't push it! Enjoy the new love I've found in total fitness and work to incorporate running as a part of the training and stress relief, not the whole. Give acupuncture or like things a try...when I can add it to the budget.
A compilation of what I have learned:
Final thoughts (on this challenge...don't worry I'll have more thoughts to share): WOW! Pretty amazing, huh? This primal stuff works. Both Hank and I truly want to continue this lifestyle as much as we can. We've signed up for another 8 months of CrossFit at Box 626 which we have grown to love. We hope to make better nutrition choices while being realistic-- we won't make everyone have paleo at our showers, etc. and we won't have a sugar free cake, don't worry! When I first heard about this challenge, I remember Eric saying only three glasses of red wine per week, and I thought oh no how am I going to do this?? I ended up have three glasses of red wine for the entire challenge! (healthy glasses, but who is measuring?) I did not have any cokes, sweet teas or juices- only coffee, water and sugarless tea- lots of herbal teas with different flavors helped. Plus, I'd like to celebrate the fact that I did some sort of activity for 40 days straight. It may have been 5 minutes, it may have been more than hour-- but it was an activity. I think that is pretty cool. It wasn't easy...I guess it wouldn't be a challenge if it was...but this was very worth it on so many levels!
While I don't have to worry about writing down what I've had to eat, lets do it one more time for fun's sake...and to show you while I wasn't perfect the day after-- I wasn't half bad either.
B: eggs, bacon, parm, feta, spinach with unsweetened applesauce & banana
S: greek yogurt with wheatless granola (oats, seeds, nuts) and berries with paleo pumpkin muffin (called for honey in the recipe- I used agave nectar). I also had a rasberry dark choc piece... :)
L: tilapia with spinach & parm and a scoop or so of no sugar added choc. coconut ice cream...been dying to try this stuff...but it had some interesting ingredients...it was super delicious and I fear a new weakness of mine!
D: Taco Mamasita--chips with queso (not a lot like the other night), guac & salsa and a taco..a good number of beers, first time I had a beer in about 7 weeks.
A: jump rope, row 500m, 21-15-9 KB swings (green KB) and 20inch box jumps 4:19, handstands, pull ups practice (a few each)
Picture from Friday night-- we couldn't wait until midnight to enjoy pizza, wine & a little cheesecake bite (didn't get a good pic of it), but we did start a day early... :) Ate well yesterday through lunch and swam a mile...then this:
I pose a challenge to you! Many of you reading are at different levels...some are a ton crazier than me, some just as crazy, and others think I am crazy. Whatever level you are at if you have not done a challenge and if you've been looking for something to give you the edge, something to fill the void in your nutrition and activity quest...I suggest you do a challenge of some sort, maybe not a 40 day, maybe even a 20 or 30 day. Make it a goal to do some sort of activity a day, exclude some sort of food or two (or more, but make it achievable) that has been giving you trouble and include a spiritual practice-- the spiritual WODs are excellent and you can always see messages from The Net online. Test yourself before and after, maybe even add a race or sign up to do something fun and active you haven't done in a while. Find someone to do it with you- I am so happy Hank decided to sign up an hour before the challenge started, it was really cool to go through this thing together. Share with others what you are doing to keep you accountable-- I always thought of my blog readers before making a decision.
It won't be easy, but I promise it will be worth it.
Compliance (points) 40%: Total points Nutrition=40, Total point Activity=40
Nutrition Total=30
Breakdown...
Hidden sugars-- as best as I could track -5
Hank's bday meal & pie -2
Wine with friends -1
Half way cheat & final cheat of pizza & wine -2
Activity Total=40!! Woohoo
Points total for compliance=70 out of 80
Baseline & fitness testing 30%: Baseline workout and CrossFit Total
Baseline-- 500row, 40 air squats, 30 sit ups, 20 push ups, 10 pull ups
Baseline Before: 6:18
Baseline After: 5:31
CrossFit Total--back squat, shoulder press, deadlift
Lift Before After_______
Back Squat (kg) 55 59
Shoulder Press (kg) 25 27
Deadlift (kg) 73 77
Body Composition 30%: Body Measurements
Measurement Before After_______
Body Fat (Dexa scan) 27.9% 22.4%
Weight (lbs) 112 112 (110 on dexa)
Chest (inches) 33.5 33.5
Waist (inches) 28.5 27.5
Hips (inches) 36.25 36
Biceps (inches) 10.25 10
Thigh (inches) 21.5 20.75
Before and after pictures...I think the biggest difference is in my waist (I'm not sucking in!) and the muscles in my back/arms, but I don't think the IPAD camera does our after pictures justice however close enough, I've included a few of Hank's because they are amazing!
Before:
After:
Goals prior:
-increase strength
-eat better
-real push ups in a WOD (whole time)
-do a wall hand stand
-do 10 pulls ups
-run again, one day a marathon
Goals going forward:
1. Continue to make gains in Total lifts (short term 2-3 months)
BS: 62kg SP: 29Kg DL: 80kg
Work: Continue to work on as prescribed (5-3-1 method) strength, in WODs, work on form, during open gym, etc.
2. Eat an 80/20 primal diet (ongoing)
Work: Eat primal during the week except for special occasions (if so trade out meal for weekend), always eat a hearty, clean breakfast (save a brunch here or there), eat more fish & vegetables, be mindful of sugar and oils content and try to choose the best option. Experiment with paleo/primal recipes.
3. Focus on gymnastic & skillwork principles in CrossFit and truly try to master the moves--handstands- HSPUs, pull ups, push ups, dips, double unders (4-8 months)
Work: Along with WOD and gym time, do "homework" at least 3x a week in the morning (maybe if I post morning here I'll actually be able to do something in the morning) do sets of handstand holds (eventually HSPU), push ups and dips. At the gym practice pull ups and double unders before or after a WOD.
4. Prioritizing faith and spirituality
Work: Practice daily spiritual WODs and bring messages learned at church to life (Fold, Push, Turn) in all that is life (relationships, goals, work, activity), do everything for Him.
5. Prioritizing Relationships. Setting goals and working toward something in business, health, etc. are very important, but relationships are what life is all about-- those who have with ones that are close, and those with ones who are not- our daily interactions with people are important. I hope to always be nice, be helpful and be thoughtful- to be a good friend, daughter, sister, fiance, co-worker and person.
6. Truly run again! (long term--18 months if I'm lucky)
Work: Continue to dream of running long distances again, but in the short term focus on WOD running and listen to my leg-- don't push it! Enjoy the new love I've found in total fitness and work to incorporate running as a part of the training and stress relief, not the whole. Give acupuncture or like things a try...when I can add it to the budget.
A compilation of what I have learned:
- Breakfast needs to be filling and must have fats!
- I can last longer than a day on paleo/primal (as opposed to vegetarianism)
- Paleo dishes are colorful
- Weightlifting is a challenge, but fulfills my achievement need
- Don't make life decisions after a relaxing yoga class
- Be balanced
- Craving are tougher on weekends than during the week...but I can and did live without fulfilling them
- Fruit is so stinking sweet
- Read the label
- When you trust in God, you can find peace and joy in every day
- To focus on really living every day, not just Friday/ weekends
- I can go three weeks without pizza and wine
- Patience is truly a virtue
- Always do your best, but know your best is different at different times, in different situations
- Faith can get you through anything
- Working at something little by little, chipping away, is a journey that takes time, but the joy is in the journey and the results are amazing
A compilation of what I was and am grateful for:
- Family, friends, fiance & his family and time spent with all
- CrossFit Brigade..Emily and Eric, all of the coaches and members
- Opportunity to face and overcome challenges at work
- rediscovering yoga/mobility and its impact on overall fitness
- The grateful walk
- That Hank and I found the Net church
- Hard workouts that push me to my limits and show me what I am capable of
- Giving myself a break from time to time
- The serenity prayer
- The discipline I have and continue to work on
- New recipes!
- Pre-made paleo
- I'm more open than ever to the concept of learning and not needing to know everything/ have all the answers
- Having more energy, not being so fatigued
- During a WOD...you don't think or stress about anything, the only thing going through your mind is surviving
- The fact that I can make paleo recipes with honey now
- Inspiring stories like Sam May's
- When Hank cooks for me
While I don't have to worry about writing down what I've had to eat, lets do it one more time for fun's sake...and to show you while I wasn't perfect the day after-- I wasn't half bad either.
B: eggs, bacon, parm, feta, spinach with unsweetened applesauce & banana
S: greek yogurt with wheatless granola (oats, seeds, nuts) and berries with paleo pumpkin muffin (called for honey in the recipe- I used agave nectar). I also had a rasberry dark choc piece... :)
L: tilapia with spinach & parm and a scoop or so of no sugar added choc. coconut ice cream...been dying to try this stuff...but it had some interesting ingredients...it was super delicious and I fear a new weakness of mine!
D: Taco Mamasita--chips with queso (not a lot like the other night), guac & salsa and a taco..a good number of beers, first time I had a beer in about 7 weeks.
A: jump rope, row 500m, 21-15-9 KB swings (green KB) and 20inch box jumps 4:19, handstands, pull ups practice (a few each)
Picture from Friday night-- we couldn't wait until midnight to enjoy pizza, wine & a little cheesecake bite (didn't get a good pic of it), but we did start a day early... :) Ate well yesterday through lunch and swam a mile...then this:
I pose a challenge to you! Many of you reading are at different levels...some are a ton crazier than me, some just as crazy, and others think I am crazy. Whatever level you are at if you have not done a challenge and if you've been looking for something to give you the edge, something to fill the void in your nutrition and activity quest...I suggest you do a challenge of some sort, maybe not a 40 day, maybe even a 20 or 30 day. Make it a goal to do some sort of activity a day, exclude some sort of food or two (or more, but make it achievable) that has been giving you trouble and include a spiritual practice-- the spiritual WODs are excellent and you can always see messages from The Net online. Test yourself before and after, maybe even add a race or sign up to do something fun and active you haven't done in a while. Find someone to do it with you- I am so happy Hank decided to sign up an hour before the challenge started, it was really cool to go through this thing together. Share with others what you are doing to keep you accountable-- I always thought of my blog readers before making a decision.
It won't be easy, but I promise it will be worth it.
Thursday, February 9, 2012
Adventures in Tilapia & one more day...
Hello Dunn-a-muffin fans!
I'm pretty giddy tonight...one more day!! I am so excited. Plus, I've got some pretty cool gains which show me that I will not be eating this way for only one more day--- BUT I do get to take a break from reading labels and getting strange looks from waiters, enjoy a few sweets and cheesy cheesy treats (although I might lay off the queso) and I get to celebrate what I've accomplished by doing the exact opposite-- which seems kind of wrong, but yet oh so right.
My next blog will be all about results and goals going forward--so stay tuned to see! I can't wait to share. There may even be some before and after photos if I feel they are worth showing and if I decide if I am comfortable posting-- its the internet my friends, you never know these days. :) CFB peeps, I'll post on the blog and family/friends I'll send an e-mail to let you know I've posted, it will be sometime this weekend, early next week probably...I am going to take a break from blogging too!
I am also giddy because I cooked a fish that was not tuna for the first time, tilapia. And yes, it was really easy but it was a big first for me, plus I liked it! Probably cause its mild, but whatevs its fish and one of my goals moving forward is to eat more fish, so woohoo. Thanks Brandy for telling me that Tilapia was mild and Blair for telling me how to cook it!
Other meals:
B: 1 egg, banana & blueberries mixed with a tbsp of greek yogurt & some cinnamon
S: chk sausage
L: pre-made paleo dry rubbed chk over spinach & tomatoes with avocado oil
S: banana chips and almond butter
D: tilapia over sauteed spinach and some cauliflower something from pre-made paleo.
WOD was of course crossfit total...will tell you about that soon.
Good luck to all the CFB'ers competing this weekend! So sad I am not joining you/ cheering you on, hopefully next time. I know you all will do great...and most importantly have fun!
I've learned today that working at something and chipping away is worth it...sometimes you'll see big gains, others will be small and sometimes you'll see no difference at all or go back a step, and that can be a part of the journey and it makes you just push even harder. The journey is most of the fun. So while this challenge journey is nearing an end, the challenge truly continues everyday...there may not be cash or goody prizes to take home in the next challenge or the next, but the prizes will be much greater than that! I'm grateful that I've really pushed my limits and knowing I have a lot more to push.
Almost 24 hours till I am indulging in something delicious...don't worry I'll take a picture.
I'm pretty giddy tonight...one more day!! I am so excited. Plus, I've got some pretty cool gains which show me that I will not be eating this way for only one more day--- BUT I do get to take a break from reading labels and getting strange looks from waiters, enjoy a few sweets and cheesy cheesy treats (although I might lay off the queso) and I get to celebrate what I've accomplished by doing the exact opposite-- which seems kind of wrong, but yet oh so right.
My next blog will be all about results and goals going forward--so stay tuned to see! I can't wait to share. There may even be some before and after photos if I feel they are worth showing and if I decide if I am comfortable posting-- its the internet my friends, you never know these days. :) CFB peeps, I'll post on the blog and family/friends I'll send an e-mail to let you know I've posted, it will be sometime this weekend, early next week probably...I am going to take a break from blogging too!
I am also giddy because I cooked a fish that was not tuna for the first time, tilapia. And yes, it was really easy but it was a big first for me, plus I liked it! Probably cause its mild, but whatevs its fish and one of my goals moving forward is to eat more fish, so woohoo. Thanks Brandy for telling me that Tilapia was mild and Blair for telling me how to cook it!
Other meals:
B: 1 egg, banana & blueberries mixed with a tbsp of greek yogurt & some cinnamon
S: chk sausage
L: pre-made paleo dry rubbed chk over spinach & tomatoes with avocado oil
S: banana chips and almond butter
D: tilapia over sauteed spinach and some cauliflower something from pre-made paleo.
WOD was of course crossfit total...will tell you about that soon.
Good luck to all the CFB'ers competing this weekend! So sad I am not joining you/ cheering you on, hopefully next time. I know you all will do great...and most importantly have fun!
I've learned today that working at something and chipping away is worth it...sometimes you'll see big gains, others will be small and sometimes you'll see no difference at all or go back a step, and that can be a part of the journey and it makes you just push even harder. The journey is most of the fun. So while this challenge journey is nearing an end, the challenge truly continues everyday...there may not be cash or goody prizes to take home in the next challenge or the next, but the prizes will be much greater than that! I'm grateful that I've really pushed my limits and knowing I have a lot more to push.
Almost 24 hours till I am indulging in something delicious...don't worry I'll take a picture.
Wednesday, February 8, 2012
Queso No Bueno
Hola amigos. It was Hank and I's first time in a Mexican restaurant tonight since the beginning of the challenge, Mojo doesn't count...and no we didn't cheat (not that I know of...I hope!), although I'd venture to say it probably wasn't the highest quality meal we've had in a while.
So here is the scoop for meals:
Tuesday-
B: eggs, banana & almond butter
L: pre-made paleo chk, veggies
S: banana chips and almond butter (the good-- no sugar stuff)
D: chorizo, tomato, pablano, avocado on spinach
S: banana, blueberries with a tbsp of almond butter with cinnamon
Today-
B: eggs & chk sausage
S: banana & almond butter
L: Pre-made paleo pork on top of spinach, avocado & tomatoes
S: banana chips with almond butter
D: Mexican restaurant: chk & beef skillet with onions, peppers, tomatoes without the rice, beans, tortillas, sub fresh avocado instead of their guac, a little salsa and a little eek, sour cream and add another eek, queso. Now points wise- dairy is allowed on this challenge...but I'm going to venture that queso is not on the preferred list, at all...I doubt sour cream is either.
Being so close, I thought Hank and I could've fought off the queso...but we just really wanted to go out to eat...do something different on this hump day--but we didn't want to go to mojo or blue plate or greenlife...or venture across town for a steak & sweet potato (although I'm kind of wishing we did...because my belly no likey me right now! ugh....) so I said we can get meat & veggies at our favorite Mexican joint, and we can have some queso--- too bad that "some" queso turned into licking the bowl of queso. Hopefully we avoided added sugars, I'll be honest we didn't ask...I'm gonna say we didn't cheat but I'll let Emily & Eric decide. :) Hank is going to kill me for putting that out there!
Truth be told- this is what we used to order at our Mexican restaurant:
Hank and I would share 1, sometimes most often 2 baskets of chips and a side of flour tortillas with salsa & queso to start, then we'd have our meal- I'd get the quesadilla and Hank a burrito, enchilada and a taco and we'd get extra queso and salsa to dump on!!
So, better choices I guess... Hopefully that doesn't mess up measurements too much tomorrow. :)
Okay, now the WODs
Tuesday's WOD, yes before I was too lazy to re type, now I am too lazy to copy and paste, so I am linking. :) I did it in 15:01, forget what I did with the back squat...but hoping I do better on the crossfit total!
Wednesday's WOD, I got 17 rounds of the pull ups with a black band! I was told I have now graduated from the black band to the green band, woo hoo.
Hank and I also did the baseline workout tonight, but I'm going to hold off telling you about that. I want to do a total results blog of what my strength and endurance gains were, measurements, weight, body comp, etc. along with a compilation of what I've learned, my goals moving forward and when I will make the recipes y'all shared with me I haven't gotten to yet! I will tell you Hank and I dropped our baseline time significantly.
CrossFit Faith has continued their spiritual wods based on self-discipline, check them out.
Crossfit total is tomorrow--- max deadlift, shoulder press & squat here we go.
Goodnight!
So here is the scoop for meals:
Tuesday-
B: eggs, banana & almond butter
L: pre-made paleo chk, veggies
S: banana chips and almond butter (the good-- no sugar stuff)
D: chorizo, tomato, pablano, avocado on spinach
S: banana, blueberries with a tbsp of almond butter with cinnamon
Today-
B: eggs & chk sausage
S: banana & almond butter
L: Pre-made paleo pork on top of spinach, avocado & tomatoes
S: banana chips with almond butter
D: Mexican restaurant: chk & beef skillet with onions, peppers, tomatoes without the rice, beans, tortillas, sub fresh avocado instead of their guac, a little salsa and a little eek, sour cream and add another eek, queso. Now points wise- dairy is allowed on this challenge...but I'm going to venture that queso is not on the preferred list, at all...I doubt sour cream is either.
Being so close, I thought Hank and I could've fought off the queso...but we just really wanted to go out to eat...do something different on this hump day--but we didn't want to go to mojo or blue plate or greenlife...or venture across town for a steak & sweet potato (although I'm kind of wishing we did...because my belly no likey me right now! ugh....) so I said we can get meat & veggies at our favorite Mexican joint, and we can have some queso--- too bad that "some" queso turned into licking the bowl of queso. Hopefully we avoided added sugars, I'll be honest we didn't ask...I'm gonna say we didn't cheat but I'll let Emily & Eric decide. :) Hank is going to kill me for putting that out there!
Truth be told- this is what we used to order at our Mexican restaurant:
Hank and I would share 1, sometimes most often 2 baskets of chips and a side of flour tortillas with salsa & queso to start, then we'd have our meal- I'd get the quesadilla and Hank a burrito, enchilada and a taco and we'd get extra queso and salsa to dump on!!
Okay, now the WODs
Tuesday's WOD, yes before I was too lazy to re type, now I am too lazy to copy and paste, so I am linking. :) I did it in 15:01, forget what I did with the back squat...but hoping I do better on the crossfit total!
Wednesday's WOD, I got 17 rounds of the pull ups with a black band! I was told I have now graduated from the black band to the green band, woo hoo.
Hank and I also did the baseline workout tonight, but I'm going to hold off telling you about that. I want to do a total results blog of what my strength and endurance gains were, measurements, weight, body comp, etc. along with a compilation of what I've learned, my goals moving forward and when I will make the recipes y'all shared with me I haven't gotten to yet! I will tell you Hank and I dropped our baseline time significantly.
CrossFit Faith has continued their spiritual wods based on self-discipline, check them out.
Crossfit total is tomorrow--- max deadlift, shoulder press & squat here we go.
Goodnight!
Monday, February 6, 2012
The name of the game is...self control!
What a workout at CrossFit Brigade tonight! I am tired, worn out, pooped. Maybe I'll fall asleep before 12:30 tonight. :)
Last night's dinner made with love by Hank--as you can see all meat, haha, it was delicious-- I loved loved loved the chicken-- I had some fruit with it as well.
The definition of this challenge has been self-discipline, while I've done extremely well, I haven't been 100% for the full 6 weeks (If this was a 3 week challenge I would've rocked it). But- I tried my best, recognized where I could have had more self control and where I need more self control. I've grown and I've learned and I've had a ton more self discipline when it came to eating and fitness than I have ever had my whole life...I hope to continue to grow, learn and try my best in whatever my challenges are and see what happens in terms of self discipline in mind, body & spirit moving forward!
Monday down, rest of the week to go! :)
Warmup: Run + The Hot Lady
Work: “Kelly”Five rounds for time of:Run 400 meters30 Box jump, 24 inch box- did 20inch tire30 Wall ball shots, 20 pound ball- did the 10 pound ballJosh Everett 21:51, Brian Mitchell 24:48, Jenny LaBaw 25:31.
My time: 31:33!
Strength: Shoulder Press 5@75%; 3 @ 85%, MR at 95%
Enjoyed almost oatmeal w/ banana for breakfast, should have had more protein! Because while I was okay up til lunch, which was pre-made paleo chk, veggies (1/2 portion) & steak potato fries (1/2 portion) about 4ish, I was starving, and party foul # 1 in this challenge-- I wasn't prepared. For the first time in a long time...I wasn't prepared-- no nuts, fruit or larabars...all I had was the almond butter with sugar in the fridge and banana chips, so point lost again! UGH...its so annoying to lose points for things like this (pizza and wine, I get it), but this....grrrr. I got lazy on the last week, crazy. I believe that is 8 points off? I need to go back and check-- 8 is a nice even number, hopefully I'll leave it at that (although I believe the challenge goes through Saturday if I am not mistaken, but since Hank and I started early we are celebrating Saturday night with friends!!) Dinner was a burger (no bun of course) with sauteed spinach, onions, garlic, salsa, guac and a cheese sauce (simmered coconut milk, took of the burner and put in parm & feta), dessert with dinner unsweetened applesauce with fruit and cinnamon.Work: “Kelly”Five rounds for time of:Run 400 meters30 Box jump, 24 inch box- did 20inch tire30 Wall ball shots, 20 pound ball- did the 10 pound ballJosh Everett 21:51, Brian Mitchell 24:48, Jenny LaBaw 25:31.
My time: 31:33!
Strength: Shoulder Press 5@75%; 3 @ 85%, MR at 95%
Last night's dinner made with love by Hank--as you can see all meat, haha, it was delicious-- I loved loved loved the chicken-- I had some fruit with it as well.
Spiritual WOD – 2/6/2012
February 6, 2012 in WODs | Tags: poise, Self-Discipline | 2 comments
Define “self-discipline.” Why, and how, is it important in our everyday lives?
“If I want to be great I have to win the victory over myself… self-discipline.” (Harry S. Truman)
“…make every effort to add to your faith goodness; and to goodness, knowledge; and to knowledge, self-control…” (2 Peter 1:5-6)
The definition of this challenge has been self-discipline, while I've done extremely well, I haven't been 100% for the full 6 weeks (If this was a 3 week challenge I would've rocked it). But- I tried my best, recognized where I could have had more self control and where I need more self control. I've grown and I've learned and I've had a ton more self discipline when it came to eating and fitness than I have ever had my whole life...I hope to continue to grow, learn and try my best in whatever my challenges are and see what happens in terms of self discipline in mind, body & spirit moving forward!
Monday down, rest of the week to go! :)
Sunday, February 5, 2012
The Last Week!!!
Wow, I cannot believe it-- week 6 here we are, in the home stretch, and on Super Bowl Sunday of all days! Luckily, Hank googled some paleo friendly Superbowl Sunday recipes, and we've got some wings and meatballs on the way to accompany the delicious sweet potato chips I had with salsa & guac!
Too bad I'm not that into this year's Superbowl...I just am not a fan of winning teams always winning. The 49ers would have been more fun for me and then I could've used this blog to talk about perseverance and not giving up-- relating it to diet and life (or in my dream world, it would be the Browns at the Superbowl, talk about an inspiring blog from me! Oh well, maybe one day......), but alas, instead, I'm just going to give you all the goods for the past three days, help Hank cook, enjoy what I can of watching two northeast teams in a championship game AGAIN and I'll see you all here tomorrow.
Friday meals & WOD at CFB:
-1/2 portion almost oatmeal & and an egg w/ 1 piece of bacon, larabar, mojo spinach salad with ground beef, red peppers, gauc & salsa verde, sweet potato chips with salsa, skirt steak "fajitas" (no tortilla of course) with red peppers, onions, salsa & guac...Hank cooked the steak and it was delicious!
- "Cindy" AMRAPS of 5 pull ups, 10 push ups & 15 squats in 20 minutes, I did 14+5, black band pull ups, first 2 reps were full on push ups, next 4 were 5 real 5 knee, and then after that it was just knee push ups
Saturday meals & WOD at home:
-delicious quiche I made! almond crust with parm cheese, fillings: 4 eggs, sauteed 1/4 chopped onion & a healthy amt of spinach, roma tomatoes, feta, bacon! Yum Yum Yum. Had a banana & almond butter pre quiche, lunch- 3/4 portion of pre-made paleo pesto chk & veggies, snack a little slice of quiche, dinner at Blue Plate ribeye, green beans & fruit--- and I did have a healthy glass of wine (Jenn and her mom were in town, while I almost resisted, I didn't...there is something about sharing a glass of red wine with old good friends, its just American, and its Superbowl weekend and all....I slept like crap again), snacked on an apple and pecans
-15 AMRAP of 5 tuck jumps, 10 dips, 15 sit ups, 5 back extensions, I did 9-- I also cleaned my apt for 2 hours for Jenn and her mom, I'm guessing that counts as activity, too!
Sunday:
- 1 egg & apple with cinnamon, 1 slice of left over quiche, 1/2 larabar, sweet potato chips with guac & salsa, now awaiting Hank's creations. :)
- 15 minutes twist detox yoga...hey its something!
What I am grateful for:
- A nice relaxing day, and Hank cooking for me tonight!
What I've learned:
- In all my years, never to give up hope for my Cleveland teams making the big games and hopefully to win a big game...there is always next year, and the next year, and the next year...and hopefully just one year in my lifetime??
Thursday, February 2, 2012
Be inspired
When I first started this blog, I wanted to document things in which I am thankful for- many blogs I've come out and said it-- some silly-- but true, some deep and meaningful. Others I've eluded to it along with my "learnings" of the day and sometimes I just plain forget.
Today, I am going to start with what I am thankful for. I am grateful for finally watching the documentary below last night. Our pastor's dad had a terrible accident almost two years ago, and Ryan made a documentary he played at church one Sunday I wasn't there, back in August I believe-- and I've been meaning to watch it, I finally did.
This short film made me realize how thankful I am for the things I take for granted. I may be frustrated with my running-- but at least I can run a little bit, and I am blessed to have the ability to engage in physical activity at all. I am thankful I can give Hank a hug and have a conversation with my mom on the phone every other day. Not everybody can do these things.
I am amazed by people who have shortcomings and severe struggles, but they fight... they fight to live to the fullest. It makes you think more about enjoying every day and accepting the challenges and the valleys we find ourselves in-- some take a few steps to get out of, others are quite the climb. Sam fought for his life and continues to fight, his will and his families will to get out of the valley is a story of faith, trust and miracles.
Its over 30 minutes, but I hope you'll find the time this weekend to watch it, or Sunday night even before going to bed-- I promise you'll be inspired.
Now, for the basic, much less inspiring stuff-- however I guess some of you are still inspired at some level by my eating and activity habits :)
B: almost oatmeal, 1/2 chk sausage link
S: larabar
L: leftover spaghetti squash, chk & veggies
D: pre-made paleo pork, sweet potato fries & veggies
S: apple with almond butter
A: Yoga with Tiffany at CrossFit Brigade
I hope to make some of the recipes that you all have shared with me this weekend!! I promise if I don't get to it during the challenge, I will after- I have to fit into my wedding dress, remember??
Happy Friday!
Today, I am going to start with what I am thankful for. I am grateful for finally watching the documentary below last night. Our pastor's dad had a terrible accident almost two years ago, and Ryan made a documentary he played at church one Sunday I wasn't there, back in August I believe-- and I've been meaning to watch it, I finally did.
This short film made me realize how thankful I am for the things I take for granted. I may be frustrated with my running-- but at least I can run a little bit, and I am blessed to have the ability to engage in physical activity at all. I am thankful I can give Hank a hug and have a conversation with my mom on the phone every other day. Not everybody can do these things.
I am amazed by people who have shortcomings and severe struggles, but they fight... they fight to live to the fullest. It makes you think more about enjoying every day and accepting the challenges and the valleys we find ourselves in-- some take a few steps to get out of, others are quite the climb. Sam fought for his life and continues to fight, his will and his families will to get out of the valley is a story of faith, trust and miracles.
Its over 30 minutes, but I hope you'll find the time this weekend to watch it, or Sunday night even before going to bed-- I promise you'll be inspired.
Now, for the basic, much less inspiring stuff-- however I guess some of you are still inspired at some level by my eating and activity habits :)
B: almost oatmeal, 1/2 chk sausage link
S: larabar
L: leftover spaghetti squash, chk & veggies
D: pre-made paleo pork, sweet potato fries & veggies
S: apple with almond butter
A: Yoga with Tiffany at CrossFit Brigade
I hope to make some of the recipes that you all have shared with me this weekend!! I promise if I don't get to it during the challenge, I will after- I have to fit into my wedding dress, remember??
Happy Friday!
Wednesday, February 1, 2012
One thing at a time
Hello friends! Hope everyone is having a great week.
B: Egg & 2 pieces of bacon, with smoothie - orange, applesauce, coconut milk, spirulina, spinach, ice
S: larabar
L: leftover roast from Sunday (no sauce this time!) with red peppers, spinach & olive oil
D: Went to the Mocs radio show for the first time in forever at B dubbs, got a bunless burger with lettuce, tomato, onions and.....eek.....pepper jack cheese
S: apple & banana with almond butter & cinnamon, I was starving! Crazy WOD at Crossfit Brigade.
As a team complete in any order:a possible 3 people working at 1 time
(bar, jump rope, row)
Rotate teammates whenever and as often as you like
90 Power Cleans, 90 SDHP, 90 DL 3000m Row, 1000 DU
You get 1 Bar which will start at 60kg for RX MEN and 45kg for Scaled MEN and RX Ladies (other scales TBD).
For every lady on your team subtract 5reps, 100m, and 50DUs. (guys and girls use the same bar)
Scaled will sub attempts for Doubles (no multiplication scale – you must try to DU or find someone who can)
You may have several ropes on hand but only 1 person jumping at a time.
The rower will count down so you know when you are done with that.
(bar, jump rope, row)
Rotate teammates whenever and as often as you like
90 Power Cleans, 90 SDHP, 90 DL 3000m Row, 1000 DU
You get 1 Bar which will start at 60kg for RX MEN and 45kg for Scaled MEN and RX Ladies (other scales TBD).
For every lady on your team subtract 5reps, 100m, and 50DUs. (guys and girls use the same bar)
Scaled will sub attempts for Doubles (no multiplication scale – you must try to DU or find someone who can)
You may have several ropes on hand but only 1 person jumping at a time.
The rower will count down so you know when you are done with that.
My team finished in about 43 minutes- I rowed about 1000 I think, I only did 10 of the SDHPs- thank goodness, 35 deadlifts & 30 power cleans at a 25kg weight. I did end up carrying my team in double unders! I did about 340 of the 750 we needed to do-- hit a couple of great strides, but towards the end of each 100 I was only getting one at a time and attempts.
We also did back squats, my legs were so tired from the DU's that I could barely do my 80%. Instead of 80, 85, 90 I did more like 70, 75 & 80- did two at 80% and failed the third try. It is funny how its kind of good to fail in CrossFit, in fact I think someone said "Good fail Ali, way to end it." When you fail, you know you've pushed yourself hard enough for that day! I think it makes sense, sometimes you gotta fail to know how to succeed.
Now I'd like to address dinner. Soooooooo, I know I said I would subtract a point if I ate any dairy, well I ate dairy, and I'd like to take back my statement if I can. I feel like I should be in the no excuses zone, Biggest Loser style--however, let's be honest, they eat grains, etc.-- but this challenge is hard enough, and by challenge standards I didn't cheat, and I don't want to lose any more points if I can help it after the pie.
Talking to Brandy tonight, she made a good point with her food adventures when she simply said: one thing at a time.
This can be applied to more than food and ties in nicely with patience, worrying less, not being perfect and being good to ourselves. Quite often, I get excited about something, or multiple things, and sign up for it all and try to everything at once and try to give it my all and I end up overwhelmed and not able to keep up, like eliminating dairy completely for the rest of the challenge, when I'm already eliminating a ton of other stuff!
Let's focus on my dairy consumption pre-challenge:
typical B: oatmeal - not always with milk but sometimes, eggs loaded with cheese, an egg & cheese quesadilla with three different kinds of cheese, and most often before work a bolthouse farms dairy chocolate sugary drink (it had lots of iron and included coffee! I thought I was so healthy and smart-- can't wait to have one of those again actually...but wont be having them often)
typical L: wrap, salad or sandwich- all with cheese, sometimes more than one kind, about once a week I'd have a side of mac & cheese- with lunch or dinner
typical D: quesadilla with different cheeses, pizza, spaghetti with meat & cheese, some sort of baked meat with melted cheese, tacos with cheese
I had dairy for every meal!! Now look at me, one piece of pepper jack cheese-- and I am saying take away a point (granted it was punishment for cheating)...but I mean come on, crazy strict Ali, give yourself a break...one thing at a time already!
So again, I will attempt to go without dairy as long as I can- but I'm not losing anymore points in this thing if I can help it! That being said, there may be a glass of wine in my future this weekend with Jenn visiting...but I'm going to try hard to resist-- 10 days left people! 10 days...
Day 31's vitals:
B: 1 egg, banana & almond butter
S: larabar
L: cajun turkey and veggies (pre-made paleo)
D: spaghetti squash and chicken, roasted red peppers, pablano peppers & roma tomatoes seasoned in italian, pepper & garlic-- drizzled with olive oil, delish!! Leftovers for lunch tomorrow!
S: apple with almond butter and cinnamon
WOD was FRAN (not sure about the music choice for this demo video, but whatevs...)
- a CrossFit benchmark favorite!
- a CrossFit benchmark favorite!
Warmup: Run, Row, or Jump Rope for 2 minutes, then 2×10 of: Shoulder Dislocations, OHS, Leg Swings, Rolling V-Sits, Leg Wipers, Lateral Lunges Skills: Kipping techniques – C-swing & Butterflying + Thruster (grab a bar & focus on form & technique – add weight for 2 sets of 5)
Work: Fran-- I did it in 4:42 with 17kg
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups with black band- straight leg
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups with black band- straight leg
Strength: Shoulder Press 3@70%, 3@80%, MR @ 90%
I dropped over 2 minutes in my FRAN time-- crazy. Granted I saw in my notes I was sick the last time I did FRAN- but I added 2 kgs to equal 17kg on my thruster. After the workout I thought, I went pretty fast, I should've added more weight closer to 20kg, used a smaller pull up band...blah blah shoulda woulda coulda crap. One thing at a time! I went faster and got the speed and am excited about that, now next time I'll add a little more weight to challenge myself. One day, I'll also be able to do butterfly pull ups.
Interestingly enough at church this past Sunday, the parable was about baking bread. To bake bread, you have to do three things
1. Fold 2. Push 3. Turn
This is a lot like our faith, and we are all at different stages at different times. We need to fold by listening to his word, push it in to an area in our life- reflect/ apply, and then turn to push the word in another area of our life. It's a process, and it takes time. Our pastor shared that its good practice to take in one word at a time and really let it process and do good in our life-- one thing at a time! :)
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