Inside out: the real workout plan

Soooo thinking about mind over matter, getting fit, yada yada yada…

It really is all on the inside, isn’t it?

Like, when I have logical discussions with Brain, and Brain is, like, “You should really relax with Netflix tonight and skip that workout. After all, that could be a cold coming on.”  Or, “You really deserve that birthday cake TimBit. After all, you’ve HEARD the rumours, they might DO AWAY with TimBits and this could be YOUR VERY LAST ONE. Ever.” Or simply, “Why bother.”

I coasted through last year depending on a lot of weird motivations to get me through.  Some of it was about not letting my friends down. Or being a good example to others who also wanted to get in shape and lose some weight.  Some of it was about saving face all together, or not dying in the wilderness.  {I don’t think I really was alone to battle it out until I ran that half marathon road race in the Fall.  That might have been my proudest moment of 2014.}

I’ve been trying to pin down my exact WHY behind everything. And every time I speak about it, or write it down, it doesn’t quite seem solid or motivational enough. Digging deep. Etc. Blah Blah.  But how does one start that journey to discover all the answers that are (apparently) on the inside [seriously, how do I get there?]?

The body – whole foods, good stuff only is allowed in.  Okay, that’s a start.  I know what to do. I just need to be consistent. Nourish the body and Brain.

The mind – [Are you listening, Brain???] happy thoughts, happy thoughts…. visualization, meditation, yoga?  Positive self talk?  Maybe I need some Stuart Smally affirmations (I’m good enough, I’m smart enough, and doggone it, people like me…) or some Help help (you is kind, you is smart, you is important…).

The emotions – believing in oneself…right? Confidence? Ditch fear and embrace the unknown? Surround myself with people who genuinely want me to succeed, and learn to accept praise.  Explore some personal development…oh man, do I need to visit that section of Chapters??

So, there are some categories to work on. Somehow. Notes to self.

And when in doubt, there’s always Crave cupcakes. Alright – I know. Not the solution. But I did eat this over the weekend. Um, Brain said I deserved a treat…  Confessional over.

Cupcakex

 

Planting milestones for 2015

Almost two weeks into the fabulous NEW YEAR and I’ve discovered that oh yeah, I’m still me.

It’s like when you get married. Or have a birthday with a zero at the end. And everyone’s like, “Do you feel different??”

Well – I’m still me. Disorganized. Like beer. Love sugar. Need to think a little more highly of myself. And other vaguely endearing traits. But traits that aren’t winning me a kick ass new body so far this year.

That is, after all, what I’ve decided my goal is for 2015: to be, like, uber fit. Yes, the scale will always haunt me and I’ll keep standing on the damn thing (aka I want to lose 50 lbs) but overall, the idea is that I get FIT. Reduce fat, increase muscle. Look awesome. Be strong.

Measurables? Erg. Yes. This is the hard part.

Well, let’s start with some milestones. January: weekend in the mountains full of winter sports, including snowshoeing (yep – another trip out to Skoki Lodge, but this time only one night, so that’s 11 kilometres, 2 mountain passes and a bunch of elevation times two.  Just enough time in between to eat and get a good nights sleep).

May: trail racing! The trail racing season will kick off in the Spring and I’m already signed up for a 10K, with a few others in the pipeline. June: Epic (oh yes, very epic) National Three Peaks Challenge = flying to the UK with my girls to hike the highest tippity-top mountains in each Scotland, Wales and Britain…all in 24 hours. WOOT.

July: Running a half-mara, trail style in the mountains, Powderface. Hiking the West Coast Trail with my most awesome blood relatives who are dear enough to put up with me and give me rides to all the very best trailheads. August: More Rocky Mountain hiking and a half-mara road race in Van, Seawheeze.

Oh, and I did sign up for some online “run 2,015 miles in 2015″ thing, too. But they’re PURPOSEFUL miles, not just all my FitBit steps.  Let’s just say, I’m currently a little behind on that goal.

Did you catch all that blank space? Sort of between February and May? That’s gonna require some serious training….However, my KNEE (and I’m so sorry that I’m going to go on and on about this to the point of boredom) is killing me.  The doctor says to go get orthotics and new runners.  Apparently my issues are due to the fact that my feet turn in.  The rehab guru gave me 10+ boring but important exercises to do to strengthen the glutes.  Apparently my issues are due to the glutes not firing…putting pressure on other parts of my legs.  Soo.. being a good girl I’m just doing it all.

new shooze

I need my knee back so that I can walk, run and hike.

I suppose in many ways getting an injury is beneficial. It gives the opportunity to learn more about your body and be more careful. It’s also upping the ante right now, making nutrition my #1 star, not sweaty workouts.  Insert sad face = I LOVE sweaty workouts.

The shock of going back to work (no more 8-hours-a-night) has made me all lethargic.  Last week, I only made dinner once, and left the family to fend for themselves.  We all ate poorly.  One day, I think I ate nothing but carbs. It was so weird.

With that top of mind, on the verge of a new week, I decided to ensure that THIS week was not going to be a nutrition disaster.  Today was BEAUTIFUL out = sun + blue sky. I was dying to go for a snowshoe or over to the winter festival…but I promised myself that I would go shopping (Costco!) and prep meals for the week.

Meal prep January 2015

Now, this meal prep actually took me HOURS. The sun set and I was still prepping!!! Maybe it’s because it was my first time to really do it on a grand scale?? I hope this gets shorter…!  I made 5 lunches + snacks for myself based on the 21 Day Fix nutrition plan, then a set of grab + go snacks for the boys for lunch or after school. Then, I started in on the meal prep for suppers. I posted the menu on the family blackboard, so I’m sticking to it.

MON – Shredded chicken tacos & salad
TUE – Shepherd’s pie & broccoli on the side
WED – Caribbean beef stew
THU – Turkey quinoa taco bake & salad
FRI – Pasta w/Sicilian meatballs & Caesar salad

All of these have healthy and not-as-healthy options. I’ll go heavy on the greens and light on the optional carbs on most of these for myself.

The good news is that in this process I re-discovered what was in the depths of the freezer, and another goal is to use up what we have before buying new stuff.

Now, it’s like, bedtime, and no snowshoeing, no frolicking outdoors…etc.  Sigh. But I think I did the responsible thing… Until next time, some snowshoe shots from LAST week :)  Have a fabulous week out there!

Snowshoe awesomesauce

 

A year in pictures

Looking back to 2014 with pride. And a whole lotta iPod selfies. Let’s blow it out of the water for 2015.

“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose. You're on your own. And you know what you know. And YOU are the one who'll decide where to go...”  ― Dr. Seuss, Oh, The Places You'll Go!

“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose. You’re on your own. And you know what you know. And YOU are the one who’ll decide where to go…”
~ Dr. Seuss, Oh, The Places You’ll Go!

Down with moderation – and other 2014 reflections

“It’s better to burn out than to fade away” ~Neil Young

TOTALLY have mixed feelings looking back at 2014.

Love love love love all this:

  • Two amazingly awesome incredible this-is-so-me/can-I-do-this-forever backcountry hiking trips with my coz
  • A 25K trail run, a half-marathon road race, and a handful of smaller trail races
  • A winter snowshoeing backcountry adventure; a crazy road trip to off-season Glacier National Park in Montana; an #unexpecteddrive to Alberta’s badlands = all with my girl, J.
  • Losing 30ish pounds

Not so in love with this:

  • ONLY losing 30ish pounds (it should have been more)

But now I just sound greedy.

Last year I wrote: “2014 is about getting fit, and getting outside.  Losing weight is the icing on the cake + the foam on my beer, but the ultimate goal is to be healthy and fit.”

Anyway, I DID GET OUTSIDE which was my main goal for 2014.  And I had SOOOO much fun.

But I think in my heart of hearts, I didn’t JUST want to get outside. I wanted to be in crazy good shape, have muscles, no body fat and of course, continue to explore the mountains and weigh a whole lot less.  So – I think I need to revamp my goals for this coming year to reflect those thoughts!

If that’s what I really want, I’m going to have to work really hard and be super committed for #LeanMean2015.

[insert whine here] I was really trying to do that “everything in moderation” stuff in 2014 and balance the h-e-double-hockey-sticks out of my life, but oddly enough when I stopped going balls to the wall with the weight loss in around June and just followed a ‘program,’ my results were not as dramatic.  True? False?  Hm. Or did I get lazy?

Down with moderation!  Go big or go home.  Will this work in 2015??  WE SHALL SEE.

Game plan to follow!!  Have a DELIGHTFUL New Year’s Eve.

Detox cocktails for the holiday-ravaged bod

“Sometimes I drink water just to surprise my liver.”

Why wait for January 1st?  Flush out the cells with a healthy shock to the system after all that holiday yumminess.  Can’t hurt to go through the motions, right??  Here’s something I tried this morning:

Ingredients
1 large glass of water (12-16 oz.)
2 tbsp. apple cider vinegar
2 tbsp. lemon juice
1 tsp. cinnamon
1 tbsp. raw honey

Directions
Blend all ingredients together (I used a shaker cup)

Details of why this is good for you below* BUT all you need to know is that this concoction is NOT DELICIOUS** and therefore must be fabulous for the bod.

For other green/happy/detox recipes check out these winners:

Party on the Top, Party on the Bottom Tie-Dye Smoothie

Super Detox Green Cleansing Smoothie

Kid-friendly Green Smoothie with Banana

*Apple Cider Vinegar is full of acetic acid which has been shown to lower blood pressure up to 6%. It can also help eat up the starches if you do eat grains in your diet. Lemon juice helps balance blood sugar and has an alkaline effect on your body helping to regulate ph. Cinnamon is one of the best anti-oxidants on the planet. It is the number one herb/spice for balancing blood sugar. Honey contains enzymes that stimulate the digestive process and boosts metabolism, which contributes to weight reduction. YUM.

** I used warm water and pretended it was some sort of exotic après ski nog in a European destination of the rich and famous. Very oddly, I thought this was relatively good for the most part, and then it became a chore.  At the end I just plugged my nose and chugged it.

 

Kicking my holiday food hangover

Seize the moment…remember all those women on the Titanic who passed up dessert.
~ Erma Bombeck

You don’t need a New Year to start a resolution, you just need a Monday.
~Anonymous

I decided to eat whatever I wanted over the Christmas holidays.

It’s a HOLIDAY after all, and haven’t I worked hard all year and deserve a treat?

So, I did. And I had fun.  Oddly, the meals were not a challenge for me – all my choices were well-balanced and filled me up.  It was the snacking. Boxes of Himalayan pink sea salt & caramel chocolates, homemade cookies, bowls of cashews, cheese/crackers/sweet pickles, eggnog and Kentucky bourbon, Shocktop, Kronenbourg, Oyster Bay… SO GOOD going down.

I’d go to bed with a food hangover, wake up in the middle of the night with a food hangover, come to in the morning with a food hangover…what’s a food hangover?  To me, it was an overall feeling of blergh. Partly it was a full stomach, but mostly it was like every cell in my body being in distress.  I felt thick. Tingly. Sore. Swollen. My heart would race occasionally.  In other words, nothing really good.

And as I lay in bed, staring at the ceiling, I would claim “NEVER AGAIN!!”  By midday I’d be feeling better, and would happily overdose while playing board games, watching movies, or just because it was there.

I let myself enjoy these past two weeks, only to cause blergh-ness. The overindulgence of sugar, fat, caffeine and alcohol culminated in one giant yuck-fest. Yet…oddly I don’t regret it*. Or the 9.5 pounds that came with it. NINE POINT FIVE.  Yep. In, like, two weeks. I swear it’s all that food still in my colon. I’d like to think I’ve learned a lesson??? Hm.

Fun is up. Time to get back to it. Plan of attack:

  • Water. Lots of it. Drinking half my body weight in ounces. Add lemon to that water to aid digestion and cleanse the system.
  • Sweat. My knee is still sore, but I’ve also been using this as an excuse. I need to work around the knee and modify my exercises. Do-over of P90 – Day ONE starts today. Thank goodness for accountability partners. You know who you are.
  • Whole foods, baby!  Weaning off the sugar pops over the next few days and then going sugar-less by the first week in January. Easier said than done, because I know I can eat great meals, but the afternoon cravings for junk will kick in.

The most obvious is to remove the treats from the house. Will send it out into the world with the teenagers for their late-night card games or simply toss it in the garbage.  When I’m on a good roll, it CAN be in the house and I don’t touch it, but currently addicted, I need it gone.

Haha – the funniest part about my plan of attack is that I KNOW all of this. So many of us ‘know’ what to do, how to be healthy, what good choices are…yet we CHOOSE NOT TO.  That’s the kicker.  The true test is acting on making the purported change.  That’s a whole other session on the couch that really hasn’t been examined over this past year for me, and could very well be what’s getting in the way of success… deep thoughts. Stay tuned.

*Okay, the ONLY regret about gaining weight over the holidays comes down to saving face… Doing my January 1st weigh-in – comparing to LAST January – I will now have not ‘lost’ as much weight…  Ahhhh vanity.

Do-over. Again.

Friday was brought to you from the glow of Netflix, partnered with a corning ware dish of oh-so-comforting leftover pasta. The amuse bouche may have been a row (or three) of digestive cookies.  Yep. An intervention is required.

Want the party line of excuses?  Anxiety over a social event at my house. Mild case of the blues. Exhaustion. A sense of overwhelming blergh to do with my little Beachbody biz. The upcoming holiday season.  It was cold out. Everything.

So, I started drinking double espressos in the mornings  to perk myself up.  When you start visiting a coffee shop daily, your gaze lingers a little longer on the sweets.  One day, I bought a Nanaimo bar. I don’t even LIKE Nanaimo bars. But this one…was chilled, and sweet and crazy good.  So then I had another the next day. Then I went to a Christmas lunch buffet and ate cheesecake and a lemon square.

Sugar is an evil drug.  You just crave more.

The not working out part is sheer laziness.

Why is it that one day missed, and suddenly you’re on that slippery slope? Like, if you’re not moving forward, you’re sliding backwards. Backsliding. Teenage Pentecostal flashback. Damn.

So, confessions out there once again.

I have this wonderful group of ladies on Facebook I’m working with for a healthy, happy Christmas season. The goals are to eat clean, sweat daily and hit January 1st feeling GREAT.  And yet, November was such a roller coaster (one great week followed by one sloth week, and repeat) and December has been rocky so far.  And let’s be honest here: I’m trying to encourage them and bam, I’m barely keeping my own head above water…

I need a super awesome do-over!  (But why why why I am having do-overs every week? Is this how an addict feels? Starting over every single week, day, hour?)

Tomorrow is a new day. Monday!  Bring it on.