The Magic & Possiblities of a New Year!

   2009 was a strange year for me… I can’t say that I’m sad to see it go.  But I am thrilled and excited about the possibilities that lie within a new year!   This year.. each day of it… holds the magic of uncertainty and opportunity!   I squandered the last year… I muddled my way through it.  I do not intend to do the same this year!

   Not only do I fully intend to transform my physical self… but also my mental, spiritual and emotional self!  I have been living on autopilot… just trying to get through each day… I think most of us live that way.  Too tired and worn out to make the effort to try something new, to seek out the juicy bits of life, and to capture the moments in life that make this journey worth taking.

   Yes, this is a fitness blog… and yes I will be blogging my little heart out about all things fitness and nutrition related… but it has become so much more than that for me.  I want to document a One Year Journey to rediscovering Life!   My plan is to force myself out of my warm, cozy comfort zone and find new passions, new interests, new experiences and new ways to live in love… love for myself and for others! 

   Each day will bring  a new challenge   What will I choose to do to push myself and to suck  the very juice from all that life has to offer each and every day?   If anyone reads this little blog of mine… will you follow me on my journey?  Wish me Luck!

New Routines, New Routines…

     Well, today is the last day of Christmas Break which means the Miss will be headed back to school tomorrow and it will be time to settle back in to some sort of routine.  I’ve been thinking a lot about routines and my complete and total lack of them.  I’ve been a half-hearted follower of Flylady (http://flylady.com) for many years now, but I never actually put routines into place that were consistently doable.  I’m kind of a free spirit, fly by the seat of my pants kind of girl… I rebel against things that seem to box me in… but I’ve realized that I NEED routines if I want to actually accomplish anything and make my life run more smoothly.   I’m going to test out some easy, tiny little non-boxing-in routines and just do them, do them, do them until they become automatic!

    In the spirit of getting my life a bit more organized and automatic, I put together a binder for my kitchen.  It contains these little routines as well as my fitness journal.  I’ve planned out my workouts, nutrition and supplements for the week… it’s set up in a way that the exercises and meals can be changed out weekly while keeping the structure still in place… I’m VERY excited about it!  

    I’m trying something a little unconventional… I love trying new experiments!!  I’ve written about Intermittent Fasting (IF) before, that’s part of the plan… I’m also going to be going relatively low carb because my body just functions better that way.  I’m not very insulin sensitive and feel awful and gain weight when I eat starchy carbs.  I’ll be starting out with supplements by Muscle Pharm… they are phenomenal!  And cutting way back on the coffee and drinking 1-2 gallons of water a day.  The reason for such a high water amount is because the supplements require it and I’ll be using the far-infared sauna at my gym daily, so I MUST make sure I stay hydrated.   The workouts themselves are a bit unconventional too. In that, I’m not doing traditional splits.  I’ve read a lot about the benefits to women of doing full body workouts and I think it just makes things more interesting.  As I thought about what my goals are, I developed what I hope will be a transformative workout system for myself.  My goal is to get to my goal in 12 weeks… yep, 12 weeks! Not a long time considering where I want to be in that time frame.  And also make the workouts quick so I don’t skip them and daily so I have a routine in place.  So the question is how to make each workout intensely effective in building actual lean muscle.  Think about it, If I work each body part once a week, that’s only 12 workouts to sculpt sexy shoulder, bulging biceps and tight glutes… how do I maximize it?  So I broke down my body parts using both an upper body part and a lower body part for each day of the week excluding Sunday.  Then  each week I choose a different exercise or two for each of those parts, so that my muscles are always guessing.  Most exercises will be done with free weights… using drop sets and working to total muscle failure.  In most of my workout history, and I think this holds true for most women, we don’t workout to failure. We were never taught this… we simply do our little sets and move on to the next exercise. But working to failure causes intense muscle breakdown… and therefore intense muscle growth!  

I’m so excited to get started!! Today is prep day in my kitchen… I’ll fill you all in that this evening. 

Oh, and hhhhmmmm… gotta decide what I will do today to push my little envelope… something new… something I’ve never tried before… hhhhmmmm…

Inspired Asian “Noodle” Soup

Long ago I watched Nigella Lawson (LOVE her!) make an amazing Asian Noodle Soup… I immediately made it and it was so delicious that it has hung around the corners of my mind all this time.  I thought of that soup today and decided to make something similar, using cabbage instead of noodles!  It is warm and comforting and makes me feel all fuzzy inside :)    This is a real clean-out-the-fridge meal and is a great make ahead lunch for work… no noodles means it freezes great!  

 

 

• 4c Chicken Stock (or broth)
• 1tsp Brown Sugar
• 1Tbsp Lite Soy Sauce
• 1 Clove Garlic, chopped
• Dash of Powdered Ginger
• 1/2 Sweet Onion, sliced thin
• 3-4 Green Onions, chopped
• 1Tbsp Cilantro, chopped
• 1-2c Cabbage, sliced very thin like noodles (even angel hair slaw mix)
• 1/4-1/2lb Meat (Any you like, even leftovers) Sliced Wafer Thin
• Any Other Veggies You Have: Snap Peas, Broccoli, Red Bell Pepper, Grated Carrot….

Pour the broth into a pot, add brown sugar, soy sauce, garlic, & ginger… mix and bring to a boil.  Once boiling add the meat and all the veggies except a few green onion pieces and the cilantro.  Simmer 10 minutes or until the veggies get tender but nor mushy.  Serve and garnish with the reserved green onions and cilantro. Mmmmm…. soup!

It’s All In The Prep….

I spent a couple of hours last night prepping my food for the next few days. I can’t tell you how many times it has saved me to have food ready to grab and eat or grab and throw in my cooler as I‘m running out the door. I know for me personally… I am not going to prepare food 4, 5, or 6 times a day. If at least a few of the meals are not heat and eat, I will inevitably end up eating out and struggling to make wise choices.

It really is fairly simple to make food ahead and split it into single serving sizes. Even things like cottage cheese… I’ll buy a large container and split it into 1/2c servings in tiny plastic containers. Also things that don’t need to be cooked, but require you to pull out several things every time you want to make it… like my favorite protein shake. I just hate pulling out the big bag of frozen blueberries and a measuring cup… and usually end up getting blueberry juice on something… so I take the whole bag at once and divide it into 1/4c servings in those tiny snack bags. Then throw them all in one gallon size freezer bag and into the freezer. Then when it’s protein shake time,… it’s super easy and I’ve even started throwing my spoonful of coconut oil into the baggies so that eliminates yet another step.

The biggest time savings though is in the protein department. Now through much trial and error I have found that certain things freeze well after they are cooked and others… not so much. Anything cooked in a sauce and then chopped or shredded tends to freeze and reheat well (I’ll add some recipes in a bit.) But things like hamburger patties, chicken breasts, ect. tend to get tough and just don’t taste as good. I prefer to make those things up every few days and keep them in the fridge. Same goes for tuna or salmon patties… very tasty, but always better if not frozen. Now for the things that do freeze well…. lean ground beef precooked and divided into either single servings or recipe size portions (2c for a family) … then it can just get thawed in the microwave and tossed into soup, chili, spaghetti sauce… whatever. Various versions of crockpot meats also do very well…. Like Chicken Salsa Verde, Pepperocini Beef, Taco Style Chicken. Also soups and chilis are endless in variety and freeze like a dream as long as they don’t contain a starch like pasta or potatoes.

Last night I kept things very simple and really didn’t accomplish all that I wanted but got enough done to last me a few days. I divided my container of cottage cheese as I stated earlier. I made a veggie and egg scramble of onions and bell pepper and then added 4 whole eggs and 6 whites, cooked and then divided into 3 bowls to serve as breakfast with an apple for the next few days. Then I divided my blueberries for my protein shakes. I seasoned and cooked 8oz of very lean ground beef and divided into snack baggies and froze… they will probably end up being thrown into a Clean Taco Salad. Then I made my uber yummy Cola BBQ Chicken… recipe to follow! I made three thin sliced breasts which are perfect portions for my mini meals, and fantastic with either a clean coleslaw or a dinner salad. I’m going to make Salmon Patties for dinner tonight and will make double for extras in the fridge. I’ll also probably make some seasoned green beans and put 2-3 portions in the fridge… I’ve been slacking on the green veggies.

Well, this is what makes it possible for me to stick to a clean, healthy diet, and when I don’t take my own advice and keep things stocked…. I end up eating crap, feeling like crap, and not losing weight. I’ll be back later today to post several of the recipes I mentioned.

(this post is a reprint from my former blog)

I Am Renewed!

It has been exactly one week since I began my experiment with Intermittent Fasting…. I Feel Fantastic!!!

I’m shocked and amazed at the change in my body and my mind in one week’s time!  The first 2 days were difficult… I won’t lie.  As my body cleared out the starch and junk and my appetite adjusted I was hungry… mostly mentally… like “it’s time to eat… I need to eat” .   After those first 2 days though… wow the difference!  My cravings are Gone! My appetite is Gone!  My mood swings are Gone! My energy slumps are Gone!  I feel amazing! 

My energy level is so high and so consistent all day long… My mind is clear and focused… I have ZERO cravings!  I was not expecting such dramatic results… I really wasn’t.  Oh…. and I’ve lost almost 7lbs this week! Yep!  It’s as though my body finally found the way that it’s suppose to function. 

The way I am using this plan is by making my eating window from 3pm to 7pm and I eat LOTS of clean protein, some veggies and fat.  I don’t eat starchy carbs because I know the effect they have on me and eating this way I’m not craving them at all… so why bother!   The difficult part is making sure to take in the right amount of protein… twice this week I’ve simply eaten almost a whole rotisserie chicken during my window… LOTS of clean, easy protein.  Fat is also very important when you’re eating lower carb… so most of the time as dessert I’ll have a big spoon full of natural peanut butter with a yummy cup of coffee! Yuuuummmmm… it makes me all warm of fuzzy just thinking about it!

What I’m finding though is that I’m not taking in an adequate amount of veggies… I’ll eat a serving or two each day… but I think I need more.  I’m considering getting one of the Super Green type powders from GNC.  That should help make up for what I’m lacking. 

Even though this week has been so very difficult emotionally and mentally… I feel like eating this way has helped me through it… it’s helped me feel like me again!

I’m a Survivor…

You know… I don’t know how much heartache a person is suppose to take before they break…  I guess it really depends on the person.  But I can tell you that I felt I might have reached my limit this week… I really almost came completely apart.  I got to that place this week where the pain is so intense that you think  it will surely kill you… but it doesn’t… and eventually the moment passes… and once again you can breathe.  

Earlier today… I was in that weak place… that desperate, sobbing place.  But here I am now… calmer and with a much clearer mind… and breathing.  I’ve realized that for whatever reason… and thank God for it… I’m a survivor.  I can be torn apart and beaten up and broken down…. but it doesn’t take very long before I’m right back on my feet… STRONGER than I was before…. and ready to fight. 

Thank you God for a resilient spirit, an open heart and a clear mind!  I prayed for truth and truth is what I got… now it’s up to me to find my strength and courage to go on.

It’s Gonna Be a Tough Day…

I’m anxious about this day… I’ve been dreading this day for quite some time… and procrastinating like crazy!   But today is the day that I must clean out the garage and put up shelves and make space for the things in our life that need to be stored…. so what’s the big deal you ask? Why does that have to be so bad?  Because today I have to come face to face and deal with all the things that belonged to my husband and baby.  I have to go through each box and decide what to keep and what not to keep.  Dear God…. Give Me Strength!  

I’ve put off dealing with any of this for a year and a half… but the time has come… and unfortunately I’m the only one who can do this job. Oh how I wish I could hire someone to do it for me… but I have to be the one to see and touch each piece and decide if it is or will be important for either me or Emma later on.  There are many things of her daddy’s that I’m sure will mean a lot in the coming years… and I need to make sure that they are put aside and preserved and taken care of for her.  Again…. Dear God… Give Me Strength for this day!

Doe anyone have a Valium

Ah, The Joys of IF….

I am SO glad that I listened to my body and really put the time and thought into how my body reacts and what nutrition program would best fit my habits and lifestyle!  I think so often, at least for me and the people I know, we try so hard to conform to a regimen that just doesn’t fit… it doesn’t mesh with our habits and lifestyle and therefore becomes more and more difficult to adhere to… ultimately leading us to fall away and feel like failures for not “sticking to the plan”.   

This time… I listened to my gut… I listened to my body.  I feel better when I don’t eat starchy carbs… processed carbs.  I’ve also found it increasingly difficult to eat anything in the morning, and found it nearly darned impossible to find the time, energy and will to prepare and eat 6 times a day.  Now understand, I believe that a clean diet and small meals 5-6 times a day is a fantastic approach… it revs the metabolism and leaves most people satisfied and feeling good.  But for me… it just wasn’t fitting… I kept trying and trying to force that round peg through the square hole… lol… it just wasn’t working. 

But THIS… this works for me!  I learned years ago about an approach to sports nutrition called Intermittent Fasting.  Now there are several approaches… including on and off 24 hour fasts, but the specific approach I have chosen is to fast most of the day and eat within a given “window” of time each day.   My window at the moment is from 3pm to about 7 pm. Which means, From 7pm tonight until 3pm tomorrow… I will fast, taking in only calorie free liquids (a little cream in my coffee if I have any) and that’s it… then at 3pm my eating window opens and I have my first meal and can eat up until 7pm.  Now I have personally chosen to eat fairly low carb… I just feel better doing that… plus it allows me to up the fat content in my foods making it easier to fulfill my calorie needs within the restricted time window.   I also must be sure to take in the right amount of protein.  which for me is roughly 100g of protein, about 1g per lb of LEAN body mass… no sense in feeding the fat… only feed the muscles!

My energy has been fantastic! And I felt so much more mental clarity today then I have in a VERY long time!  And best of all… no bloat, no sugar cravings and no ravenous appetite brought on by that vicious refined carb/insulin crash cycle!

The benefits of IF are many… and I’ll expound on them at a later date… for now I’m off to bed to rest my body and prepare for a high-energy, heavy work day tomorrow!

Feeling Ready….

After much thought and consideration… and many more days of eating un-clean…. I have concluded that I do indeed have the discipline and determination to make the changes I need to make.   I’ve continued to eat whatever I wish and watched closely how I feel, physically, emotionally, mentally…. it was NOT a pretty experiment.  I feel AWFUL!!!

I have been so very off balance emotionally and mentally… not crazy off balance… just emotional and mentally cloudy.  I’ve had a difficult time focusing… on anything really… I just sort of wander around aimlessly,  and my emotions are up and down, up and down.  I’ve been forgetful and lethargic… VERY lethargic. I’m exhausted all the time… napping almost every afternoon because I just can’t keep my eyes open.  I feel like I’m holding a ton of water… and yet feel dehydrated at the same time. UGH!

So, I had to take a look back… a look back at last year when I was making true progress and feeling great.  The one things that has always worked for balancing my hormones and my energy levels is cutting out all refined carbs… all those icky, over-processed, carb laden foods that spike my insulin and leave me sick and exhausted  It’s only been a couple of days and can I tell you…. I already feel the difference! 

My plan is to eventually also incorporate Intermittent Fasting… but I need a few days of straight low carb to get my hormones and hunger level balanced out before I do.  Nothing sends me into a feeding frenzy like starchy, sugary foods… I just keep going back for more… and I’m always hungry. Yet when I eat lean protein, veggies, fat and a bit a fruit… I feel satisfied… Yes… I feel satisfied!!!

Still Lost In Thought….

That question that I posed to myself last night has really stuck with me.  It keeps turning over in my head… Do I Have What It Takes To Live A Disciplined Lifestyle?   I kept looking deeper at the question and at my life and realized that I show very little discipline in any area of my life.  From my home to my personal and family life… I simply do what I feel and take the path of least resistance… living reactively instead of proactively.  And while it’s a nice life… very little stress and lots of warm fuzzies… it’s a life that is becoming stagnant.   Please don’t misunderstand… I love my life… I only have and do the things that I love… I live with passion and happiness in mind always. But I’m now in a place of no forward movement.   I’m not striving or achieving or conquering or… becoming…

I want to Become something more than I am right now.  Isn’t that what we should all strive for?   

I think that I’ve figured out what the bottom line of it all is for me…. it’s about living with Intention. Being mindful of the things that I truly want and being proactive in making them happen, and also forcing myself into those uncomfortable places now and then in order to move forward. 

If I want to lose fat… taking the easy path to the drive thru is not an option.  If I want to be super fit… choosing shopping or dinner with friends over the gym is not an option.  If I want a cushy bank account… over-spending is not an option.  Stuff does not simply happen…  there is always a choice attached… and an outcome based on that choice. 

So, the question has now become…. am I content enough, satisfied enough.. to continue on my current path… or do I really want More?  With More comes… more work, more thought, more intention, more action…. Do I really want More?