All week my team and I have been eating clean. What that means, if you don't know already, is eating only whole foods and nothing processed. It's sometimes also called the Paleo Diet (only eating things that a caveman would have access to) or the Stick to the Outer Rim of the Grocery Store Diet. Luckily we have been aided by a wonderful local resource, Custom Fit Meals (www.customfitmeals.com if you're interested). They specialize in whole foods that are freshly made (not frozen) and packaged ready to pop into the microwave. I'm not getting anything for saying this, but I'm going to tell y'all that I had no idea how good whole food could be. I thought it would be pretty basic and bland, but it is delicious and varied. I also had no idea how filling it would be or how much energy I've gotten from not eating anything processed. There are many ways to eat clean on your own, but I was very grateful to not even have to think about what I'm going to eat.
I was most thankful today because I knew I was going to be getting home late since I had a workout this evening with John. Because the gym at work is like a mother ship calling me home each day, I still went down on my lunch hour and walked the treadmill with Sylvia and did a few weights. After work I put on my second set of gym clothes and headed over to John's gym where we did four tough circuits that tested the limits of my endurance. My quads are definitely killing me from dragging him around the parking lot, forwards and backwards, while he pulled back against the bands to make it extra hard. I was trembling, legs going numb, and too exhausted to even think straight. But it was awesome!
I staggered home tired and drenched and was so so happy to pull that black container out of the fridge and into the microwave. It's also teaching me a lot about portion control because I know that my serving-guesser is very distorted. I never knew I could get so much out of myself on what would normally be half of the size of what I would put on my plate. I also never thought I would have it in me to do two workouts a day. As Jay-Z sang from the old mix CD I listened to on the ride home tonight, "Can I get an encore? Do ya want more?"
Wednesday, August 31, 2011
Tuesday, August 30, 2011
Conjuring the Exercise Mojo
Exercise can do so many good things for you. The wonderful thing that happens on the scale aside, when I get finished working out I feel:
Since then, I've broken out into a run here and there...painful, short bursts that took everything I had. It's gotten easier over time and that dream of mine to run a race gets closer and closer. During today's workout, Jeff and Marisa divided us up into two groups of three for a relay competition. Millie, Mary, and I were on a team going up against Jeff M., Florence, and Lakshmi. Two people had to hold a plank position while one person held two twenty-five pound weights and hustled down the length of the gym (speed walking) and back, then the next person would do it, while the walker went down to plank. We rotated through this relay for five minutes to see how many laps we could do.
The next round we got to ditch the weights, but this time you had to run full out while the other two held the static squat position. Mary and Millie are runners for sure, but I was concerned that I would mess up our competitive edge. Somehow though, like anything else I've done in the gym, suddenly one day you just start doing it, like you've conjured up your own personal brand of exercise magic.
I was first up to run and when they yelled "go!" I took off and some how the magic happened. Endurance was there, my breathing was right, I was pumping my arms, everyone was cheering...it was awesome. I ran back to my position, got down into my squat as Mary took off, then she was back and Millie was off like a shot. In no time it was my turn again and there I went. Five minutes doesn't sound like a long time, but believe me...it slows to a snail's pace when you're doing this kind of stuff. At the end of the circuit, I was breathing hard, drenched, but feeling like a rock star.
We went on to do a tough core workout, and then cheered each other on in a rowing machine row-off. At the end we were all feeling like we could pass out, but also feeling all those wonderful side effects I listed above. I may not have "moves like Jagger" like Adam Levine, but today I felt like a rock star.
- Victorious.
- Sweaty, a visual sign of my hard work.
- That wonderful warm-from-the-inside-out feeling in my muscles.
- Totally relaxed mentally and physically.
- Giddy and giggly, even more so that usual.
Since then, I've broken out into a run here and there...painful, short bursts that took everything I had. It's gotten easier over time and that dream of mine to run a race gets closer and closer. During today's workout, Jeff and Marisa divided us up into two groups of three for a relay competition. Millie, Mary, and I were on a team going up against Jeff M., Florence, and Lakshmi. Two people had to hold a plank position while one person held two twenty-five pound weights and hustled down the length of the gym (speed walking) and back, then the next person would do it, while the walker went down to plank. We rotated through this relay for five minutes to see how many laps we could do.
The next round we got to ditch the weights, but this time you had to run full out while the other two held the static squat position. Mary and Millie are runners for sure, but I was concerned that I would mess up our competitive edge. Somehow though, like anything else I've done in the gym, suddenly one day you just start doing it, like you've conjured up your own personal brand of exercise magic.
I was first up to run and when they yelled "go!" I took off and some how the magic happened. Endurance was there, my breathing was right, I was pumping my arms, everyone was cheering...it was awesome. I ran back to my position, got down into my squat as Mary took off, then she was back and Millie was off like a shot. In no time it was my turn again and there I went. Five minutes doesn't sound like a long time, but believe me...it slows to a snail's pace when you're doing this kind of stuff. At the end of the circuit, I was breathing hard, drenched, but feeling like a rock star.
We went on to do a tough core workout, and then cheered each other on in a rowing machine row-off. At the end we were all feeling like we could pass out, but also feeling all those wonderful side effects I listed above. I may not have "moves like Jagger" like Adam Levine, but today I felt like a rock star.
Monday, August 29, 2011
Back to Center
We made it through Hurricane Irene with minimal damage and only minor irritations. God definitely spared us from what the Weather Channel was calling an "epic storm". Note to self: stop watching the Weather Channel. Their hyper dramatics sent me straight to a box of salt and pepper Triscuits on Friday. Marry this with the fact that I didn't work out on Friday, Saturday, or Sunday and today I was feeling puffy and restless.
So I learned two lessons: one, find my weather updates elsewhere so that I don't stress eat and two, I am not motivated to exercise at home. Oh, I had the P90X kenpo DVD at my disposal for the duration of the storm, but I didn't want to do it.
No worries though. Monday came around and today life went back to normal. I rounded up the girls (who had had similar hurricane experiences) on email and we quickly worked out a plan to do the cardio-strength workout Millie and I had created. At two o'clock we were back in the gym, sweaty and out of breathe, but feeling back to normal.
As we were running laps between each exercise, I was thinking about how much my group motivates me. The others feel the same way too. Millie admitted that she wouldn't have come today had she not been meeting up with the rest of us. I thought about this and about how most of the people that I see regularly in the gym work out with at least one other person. If I could only impart one piece of advice about how to be successful with a wellness plan it would be this: get yourself some buddies. There are six of us ladies, and we all have those days that the only reason we show up to work out is because we want to be together.
Today, I was so proud of our group and the fact that we have all of this knowledge and the ability to create a workout to challenge ourselves. At the end of it, I looked around at everyone's red faces and said, "Who hates Jenn and Millie?"
Millie, who was propped up on the ledge of the window to catch her breathe, laughed and said, "I hate Jenn and Millie!" I laughed and said, "I hate Jenn and Millie too!"
So, Irene may have blown us a little to right or left off of the path of our journey, but today we got right back to center.
So I learned two lessons: one, find my weather updates elsewhere so that I don't stress eat and two, I am not motivated to exercise at home. Oh, I had the P90X kenpo DVD at my disposal for the duration of the storm, but I didn't want to do it.
No worries though. Monday came around and today life went back to normal. I rounded up the girls (who had had similar hurricane experiences) on email and we quickly worked out a plan to do the cardio-strength workout Millie and I had created. At two o'clock we were back in the gym, sweaty and out of breathe, but feeling back to normal.
As we were running laps between each exercise, I was thinking about how much my group motivates me. The others feel the same way too. Millie admitted that she wouldn't have come today had she not been meeting up with the rest of us. I thought about this and about how most of the people that I see regularly in the gym work out with at least one other person. If I could only impart one piece of advice about how to be successful with a wellness plan it would be this: get yourself some buddies. There are six of us ladies, and we all have those days that the only reason we show up to work out is because we want to be together.
Today, I was so proud of our group and the fact that we have all of this knowledge and the ability to create a workout to challenge ourselves. At the end of it, I looked around at everyone's red faces and said, "Who hates Jenn and Millie?"
Millie, who was propped up on the ledge of the window to catch her breathe, laughed and said, "I hate Jenn and Millie!" I laughed and said, "I hate Jenn and Millie too!"
So, Irene may have blown us a little to right or left off of the path of our journey, but today we got right back to center.
Friday, August 26, 2011
Skinny Carnitas
Thanks to my friend Amy for this awesome recipe I made tonight!
Skinny Slow Cooker Carnitas
2.5 lb pork roast, lean and trimmed of all fat
6 cloves of garlic, cut into slivers
cumin
dry adobo seasoning
garlic powder
3/4 cup of fat free chicken broth
2 to 3 chipolte peppers in adobo sauce
2 bay leaves
Season pork with salt and pepper. Brown the pork on all sides. Remove from the heat and let it cool. Cut small holes in the pork and insert the garlic slivers. Season pork generously all over with cumin, adobo, and garlic powder.
Pour chicken broth in the crockpot and add bay leaves and chipolte peppers. Place pork in the crockpot and cook on low for 8 hours. After 8 hours, shred pork and combine well in the juices in the crockpot. Remove the bay leaves and add a little more of the garlic powder, adobo seasoning, salt, and cumin. Cook another 15 minutes.
Serving size: 1/2 cup. Calories: 176. Fat: 8 g. Protein: 26. Carbs: 1. WW points: 4
This was probably the most tasty thing that I've made recently. We ate it over some saffron rice that I added cilantro and lime to, along with some fresh tomatoes and avocado slices. You could also use tortillas.
Trust me on this recipe. Majorly delicious!
Skinny Slow Cooker Carnitas
2.5 lb pork roast, lean and trimmed of all fat
6 cloves of garlic, cut into slivers
cumin
dry adobo seasoning
garlic powder
3/4 cup of fat free chicken broth
2 to 3 chipolte peppers in adobo sauce
2 bay leaves
Season pork with salt and pepper. Brown the pork on all sides. Remove from the heat and let it cool. Cut small holes in the pork and insert the garlic slivers. Season pork generously all over with cumin, adobo, and garlic powder.
Pour chicken broth in the crockpot and add bay leaves and chipolte peppers. Place pork in the crockpot and cook on low for 8 hours. After 8 hours, shred pork and combine well in the juices in the crockpot. Remove the bay leaves and add a little more of the garlic powder, adobo seasoning, salt, and cumin. Cook another 15 minutes.
Serving size: 1/2 cup. Calories: 176. Fat: 8 g. Protein: 26. Carbs: 1. WW points: 4
This was probably the most tasty thing that I've made recently. We ate it over some saffron rice that I added cilantro and lime to, along with some fresh tomatoes and avocado slices. You could also use tortillas.
Trust me on this recipe. Majorly delicious!
Thursday, August 25, 2011
Tire Flippin'
I think I must be certifiable: I worked out with not only Jeff today, but with John too.
My masochism started today at two o'clock when Jeff worked out the girls at our work gym. Since he and Marisa had thoroughly shredded our legs with Tuesday's workout (in order to sit down at my desk for the past two days I basically have had to hold both sides of my desk and fall into my chair, hissing unladylike words to myself) he decided to go after our arms today with a lactic burn workout. We did the cable cross machine, planks, curl presses, rows, arm rotations, a few squats for good measure, and four different band exercises...and then repeated it. I may not be able to type tomorrow, seriously.
I had a brief reprieve at my desk, then it was time to change into my second pair of workout clothes and head over to John's gym. Outside of this gym is the infamous 18 wheeler truck tire. It weighs roughly around 365 pounds and we use it for various tortures such as working with ropes, beating it with a sledgehammer, and doing bench dips. The current rite of passage for John and TJ's clients is to flip that tire, and when John told me I'd do it one day, I looked at him like he'd lost his mind. I figured this day was way off in the future.
Oh no friends, that day was today. Right out of the gate we headed outside in the heat and he told me that not only was I going to flip it, I was going to get dirty in the process. I crouched down and put my hands between the treads, not seriously thinking that I was going to be able to accomplish this task. John told me how to use my whole body - legs, arms, and abs - to lift and flip the tire over, then he stood next to me to spot me. Taking a deep breathe and concentrating hard to make all my muscles work together I lifted that big mother and flipped it...not once but sixteen times.
Then, we went on to do multiple rounds of beating the tire with a sledgehammer, doing the ropes, boxing against the paddles John held, slamming the medicine ball, and walking loops around the parking lot with a 30 pound sand bag. As I walked those loops, I marveled that last year this time, I drug around three times that much weight on my body.
I was wet, dirty, tired, sore, and my eyes stung as sweat dripped into them. I had tire smudge all over me. I was sure in the knowledge that I may be curled up into an achey ball tomorrow. But I felt like a rock star!
My day wasn't over yet either. After eating a much needed supper (looking down at my chicken and vegetables I told my husband, "I am going to destroy this food.") we headed off to Super Wal-mart with the rest of the crazies to get our hurricane provisions.
We walked around for an hour and a half as I pondered a new challenge. I didn't want to ride out Hurricane Irene eating a bunch of bad snacks and sitting around like I used to, but what non-perishable foods does one get in such a case? Tuna for protein, low cal peanut butter, dried fruits, apple sauce, Special K bars, and canned beans went into the cart.
And did I get a break after that? Oh no. Another mini workout awaited as my husband and I had to drag all of that mess into the house...and hurricane food (bottled water and cans) isn't light. With great relief, I eased myself onto the couch marveling at what I've done today. Again, it's 90% mental and John has taught me to concentrate on one rep at a time. It really does help to do that. In one of my favorite guilty pleasure movies, The Fast and the Furious, Vin Diesel's character says that he lives his life a quarter mile at the time. That went through my head as I went about my workouts and I realized that I live my life one rep at a time. And tomorrow, it will be most likely one "ouch" at a time.
My masochism started today at two o'clock when Jeff worked out the girls at our work gym. Since he and Marisa had thoroughly shredded our legs with Tuesday's workout (in order to sit down at my desk for the past two days I basically have had to hold both sides of my desk and fall into my chair, hissing unladylike words to myself) he decided to go after our arms today with a lactic burn workout. We did the cable cross machine, planks, curl presses, rows, arm rotations, a few squats for good measure, and four different band exercises...and then repeated it. I may not be able to type tomorrow, seriously.
I had a brief reprieve at my desk, then it was time to change into my second pair of workout clothes and head over to John's gym. Outside of this gym is the infamous 18 wheeler truck tire. It weighs roughly around 365 pounds and we use it for various tortures such as working with ropes, beating it with a sledgehammer, and doing bench dips. The current rite of passage for John and TJ's clients is to flip that tire, and when John told me I'd do it one day, I looked at him like he'd lost his mind. I figured this day was way off in the future.
Oh no friends, that day was today. Right out of the gate we headed outside in the heat and he told me that not only was I going to flip it, I was going to get dirty in the process. I crouched down and put my hands between the treads, not seriously thinking that I was going to be able to accomplish this task. John told me how to use my whole body - legs, arms, and abs - to lift and flip the tire over, then he stood next to me to spot me. Taking a deep breathe and concentrating hard to make all my muscles work together I lifted that big mother and flipped it...not once but sixteen times.
 | ||
| I did it! |
Then, we went on to do multiple rounds of beating the tire with a sledgehammer, doing the ropes, boxing against the paddles John held, slamming the medicine ball, and walking loops around the parking lot with a 30 pound sand bag. As I walked those loops, I marveled that last year this time, I drug around three times that much weight on my body.
I was wet, dirty, tired, sore, and my eyes stung as sweat dripped into them. I had tire smudge all over me. I was sure in the knowledge that I may be curled up into an achey ball tomorrow. But I felt like a rock star!
My day wasn't over yet either. After eating a much needed supper (looking down at my chicken and vegetables I told my husband, "I am going to destroy this food.") we headed off to Super Wal-mart with the rest of the crazies to get our hurricane provisions.
We walked around for an hour and a half as I pondered a new challenge. I didn't want to ride out Hurricane Irene eating a bunch of bad snacks and sitting around like I used to, but what non-perishable foods does one get in such a case? Tuna for protein, low cal peanut butter, dried fruits, apple sauce, Special K bars, and canned beans went into the cart.
And did I get a break after that? Oh no. Another mini workout awaited as my husband and I had to drag all of that mess into the house...and hurricane food (bottled water and cans) isn't light. With great relief, I eased myself onto the couch marveling at what I've done today. Again, it's 90% mental and John has taught me to concentrate on one rep at a time. It really does help to do that. In one of my favorite guilty pleasure movies, The Fast and the Furious, Vin Diesel's character says that he lives his life a quarter mile at the time. That went through my head as I went about my workouts and I realized that I live my life one rep at a time. And tomorrow, it will be most likely one "ouch" at a time.
Wednesday, August 24, 2011
My New Friend Debbie
One of my favorite shows last season was A & E's "Heavy." If you've never watched it, it is a truly inspirational show. It allows you to follow the experiences of people who have a long weight loss journey ahead of them (like me), but who courageously share their story and their quest to save their lives through diet and exercise. What was really cool last season was that one of the people documented on the show, a bubbly blonde named Debbie, was from our hometown of Wilmington! As I watched her story this winter, right smack in the middle of my own struggle, I connected with her and what she was going through. Her triumphs gave me hope and I thought, maybe one of these days I'll run into her around town.
Fast forward to a couple of weeks ago when I met someone who knew her, and he was able to introduce us via Facebook. Millie and I quickly struck up an online friendship with Debbie and found her to be a genuinely nice person who was eager to share her story and be our cheerleader.
Yesterday, after having our butts kicked by Jeff and Marisa in a workout that still has me saying "ouch" when I sit down, Lakshmi and I had the wonderful opportunity to have dinner with Debbie. Immediately on meeting her I felt like I'd known her a million years. We all shared similar stories and things we'd found helpful. We commiserated on past and present struggles and the things that we do to encourage ourselves. It was also cool to hear what it's like to be on a weight loss show. Debbie is such a brave and honest person and I'm happy to call her my friend and sister in combat.
What I'm learning is that when you cast your net out and seek like minded people, you increase your community of support. This community of support is like your armor, because make no mistake, this is the fight of your life. The stronger you make that armor, i.e. the more people in your community, the better defense you have, and that defense is priceless.
Fast forward to a couple of weeks ago when I met someone who knew her, and he was able to introduce us via Facebook. Millie and I quickly struck up an online friendship with Debbie and found her to be a genuinely nice person who was eager to share her story and be our cheerleader.
Yesterday, after having our butts kicked by Jeff and Marisa in a workout that still has me saying "ouch" when I sit down, Lakshmi and I had the wonderful opportunity to have dinner with Debbie. Immediately on meeting her I felt like I'd known her a million years. We all shared similar stories and things we'd found helpful. We commiserated on past and present struggles and the things that we do to encourage ourselves. It was also cool to hear what it's like to be on a weight loss show. Debbie is such a brave and honest person and I'm happy to call her my friend and sister in combat.
What I'm learning is that when you cast your net out and seek like minded people, you increase your community of support. This community of support is like your armor, because make no mistake, this is the fight of your life. The stronger you make that armor, i.e. the more people in your community, the better defense you have, and that defense is priceless.
Monday, August 22, 2011
"It looks a lot better in my mind!"
We had a wonderful weekend outdoors and in the water with family and friends, so when Monday rolled around I was dragging into work. The day whizzed by; it seemed like I sat down at my desk with my coffee and BOOM, hours had gone by and I felt like I hadn't blinked away from my computer screen once. Finally it was time to meet my group for Zumba, and I sprung away from my desk with the eagerness that my cat springs into a fresh batch of laundry from the dryer.
It was so good to put my projects on hold and enjoy an hour of nothing more than trying to get a salsa step correct. We got to the point in the routine when it's time for a little booty shaking, a step my friend Diana likes the most. "Go Diana!" a couple of us said. She laughed and said, "It looks a lot better in my mind!"
I think she's awesome at Zumba, but she definitely makes a point that I've seen to be true over and over. Working out is 85% mental. Same goes with tricking yourself out of indulging in bad foods. Over the weekend at a family gathering, I sat next to an open bag of Doritos, my own personal Kryptonite, for the duration of lunch. The bag was two inches from my grasp, but as hard as it was, I controlled myself. Because, I look a lot better in my own mind, and I can't wait until the day comes that the mental matches up with the physical.
It was so good to put my projects on hold and enjoy an hour of nothing more than trying to get a salsa step correct. We got to the point in the routine when it's time for a little booty shaking, a step my friend Diana likes the most. "Go Diana!" a couple of us said. She laughed and said, "It looks a lot better in my mind!"
I think she's awesome at Zumba, but she definitely makes a point that I've seen to be true over and over. Working out is 85% mental. Same goes with tricking yourself out of indulging in bad foods. Over the weekend at a family gathering, I sat next to an open bag of Doritos, my own personal Kryptonite, for the duration of lunch. The bag was two inches from my grasp, but as hard as it was, I controlled myself. Because, I look a lot better in my own mind, and I can't wait until the day comes that the mental matches up with the physical.
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