Day One – 21 Day Fix (Feelin’ groovy)

Day One – 21 Day Fix! It’s here!  I’m stoked!

Was a great day overall. I do miss salt and sugar a bit…and that might rear it’s ugly head over the next week.  Love my salt. Love. Salt. Didn’t realise it until it was gone.

Here is Day One in review…

“I don’t have time to exercise”

The food planning has been such an integral part of prepping for the 21 Day Fix, that I hadn’t given too much thought to the workouts.  After all, our guru – Autumn Calabrese – makes it easy with all these bite-sized, intense regimes that we’ll do every day for the next 21 days.  The daily workouts are only 30 minutes.  30 minutes.  That’s a sitcom.  That’s a casserole in the oven.  That’s a “I’m just gonna check my Facebook.”

I figured the only way for me to complete the workouts would be to get it out of the way first thing in the morning.  If I leave it to the evening, I can find 101 reasons NOT to do it. So, awake at 5:00 but finally rolling out at 5:20 am, I donned workout clothes, and pushed PLAY.  Sweat for the whole 30 minutes and kicked back a litre of water.  Done like dinner. Off like a prom dress. You get it.

“I’m not sure I can do these kinds of workouts”

Being day one, and a Monday, my intro to Autumn Calabrese was with the Total Body Cardio Fix.  The 21 Day Fix comes with exact instructions of which workouts to do each day. And yep – even the warm up winded me.  We did a whole whack of cardio oriented sets accompanied by weights – your choice of heavy, light or none.

But the bestest ever part?  The workouts do have a modifier – a lovely lady named Kat. Kat does all the same exercises but provides a modified version of the moves.  Whether you’ve got an injury, hangover, medical restriction or are just not up to the full movement, this “modifier” is outrageously helpful.

I’m really proud to say that I didn’t need to follow Kat for the majority of the workout, but there were a couple of times I gratefully adjusted my movements. And one time I just looked at the screen and was like, whhaaaa? The “Surrender” set threw me completely. WAY harder than it looked and I put a towel under my knees to cushion them.  My knees already make a delightful grinding sound when I go up stairs, so I’m always cautious.

Just a note: I have all sorts of participants in my challenge group, and those who are careful when it comes to anything high impact include someone with a previous injury, someone 65+, and someone over 200 lbs.  I’ll let you know how everyone does.

I love that there is a countdown clock on the screen for both the sets and for the whole 30 minutes. So, when you think you’re gonna die, you can check how much longer you’ve gotta hold on. Maybe because it was 5:30 in the morning and sleepy, but this workout seemed to go really quickly.

“I’m going to be hungry”

I chased the workout with strawberry Shakeology (water and ice). Normally I dress up my Shakeology so much you’d never recognize it: almond milk, frozen fruit, etc.  Today – straight up ice and water. I’m saving my fruit to eat, not to drink on this program.

For all my “plan your meals!” and “shop ahead!” mantra-ing, I totally didn’t write a thing down. It was all floating around in my head, and by 6:30 am I was shoveling food into the coloured boxes to measure it, then tossing it in a travel container to take to work.  My lunch bag was truck stop impressive in size.  I did feel like I was eating all day, mind you. I’ve never been a morning/afternoon snack person at all so the constant food intake may take a bit to get used to. The only time I started to get hungry was on the way home from work.

Right now I feel great. Might be a bit achy tomorrow – haha. The first day of school is always fun…

WHAT I ATE
Breakfast: strawberry Shakeo
Snack AM: hummus + whole wheat pita
Lunch: salad (spinach, veggies, pumpkin seeds) + baked chicken; Greek yogurt + blueberries
Snack PM: peanut butter on rye cracker
Dinner: pasta dish (rotini*, cherry tomato, spinach, garlic, fresh basil, EVOO) with a sprinkle of mozza; fruit salad + Greek yogurt

*The pasta was NOT WHOLE WHEAT. I didn’t clue in until I pretty much ate it all.  Will purchase the appropriate wheaty pasta for next time.

Done! Full! Made it through Day One!

I don’t want to die because I’m lazy

Dr. Oz was in town last night and although he shared information I’ve heard in the media before, it was really a good reminder why we need to keep ourselves and our families healthy.

Every 7 minutes, someone dies from heart disease in Canada.

When you talk heart disease, 9 out of 10 Canadians have identifying risk factors: obesity, physical inactivity, diabetes, high blood pressure, high cholesterol, smoking…

Let’s look at obesity…after all, that’s part of my journey here. I want to be fit and strong, I’m running races, and working out, but am still obese.

Obesity IS PREVENTABLE and without a host of medications or surgeries. That’s the kicker, hey?

And horribly enough, it comes down to being a bit lazy.  Did you know that an extra 100 calories a day beyond your recommended intake can result in you gaining 10 lbs over the course of a year?   By not paying attention or not caring (it’s only ONE CUPCAKE, it’s only 3 BEER – lol), I sold myself out.

Let’s take that during those child-rearing years…when I was so busy raising kids, running around, taking care of everyone but myself… x10 lbs a year.  Is it a wonder that I slid easily from 175ish to 235 lbs over the course of the past 15 years? More cheese, extra dessert, daily double-double, TimBits (they’re so small!), vegetable – what’s a vegetable?  It catches up to you. In a not-so-awesome way.

Dr. Oz went on to say that when people are presented with the opportunity to get healthy, they take 4 things into consideration:

  • TIME
  • MONEY
  • KNOWLEDGE
  • FEAR

And the greatest – the most deciding element – of those factors is fear. Fear of change. Fear of failure. Fear of non-acceptance from those who were part of their old life, and those who’d be part of their new one.

Well – I’ve decided to get on that road to be as healthy as possible. To not be a statistic.  Don’t let the FEAR of change prevent you from being strong, healthy and awesome in your life. Don’t give up because one thing didn’t work. Try again. Try something new. Don’t stop.

Your health is the driving force and energy behind the scenes of your life.  When your health is good, things will fall into place in your life.  Don’t wait until you’re 51 and being diagnosed with something you could’ve prevented years ago to start making a change.

I got out the measuring tape today.

I never did all of my measurements back in January when I started this, just the waist. I really should have done more so I’d have a better idea of progress, especially those non-scale victories.

(For the record, my waist was 50 inches in January and is now 43.5 in June.)

The 21-Day Fix encourages challengers to take all measurements because the program is about eating right, losing weight and shrinking inches. So, here it is in all it’s glory:

Chest: 41 inches
R Arm: 13.5 inches
L. Arm: 13.5 inches
Waist: 43.5 inches
Hips: 48 inches
R. Thigh: 25 inches
L. Thigh: 25 inches

For a grand total of 209.5 inches of force to be reckoned with!
And then the weight of 207.5 for starting the program.

And I’m off!  A couple of days left to get some more meal planning done and to put my workouts in my calendar, and then I’m ready to start the 21-Day Fix for reals on Monday.  Woot.

Side note: Dr. Oz said your obesity thermometre is not necessarily your weight, but your waist. (BTW: my boss, an epidemiologist, says the same thing. Whenever I moan about not losing any further weight, she always says, “But did you measure your waist?”)

 

Ready to get FIXed

Happy MONDAY!  Let’s kick it this June!  What are YOU doing to be happy and healthy?

GREAT news is that my challenge group on Facebook for the 21-Day Fix is full!

About a week or so ago, I put out a post on FB to see if anyone wanted to do this program with me, and whammo!  I had an amazing response, and from some people I’d never have expected.

All of us in this challenge group have our own health and fitness goals to smash, and this program is flexible enough to appeal to everyone. STOKED. We’re gonna rock it together!

***

My 21-Day Fix kit arrived – only 10 days to Canada after I’d ordered. Not too bad.

It contains a meal plan book, a getting started booklet, a 3-day fix (intense!) booklet,  the workout DVDs + a Plyo Fix DVD, a Shakeology shaker cup and then those cute little coloured boxes – WHICH ARE REALLY REALLY REALLY SMALL! – to measure out food. (Did I mention the boxes are small? I feel like I’m already getting my portion control lesson.)

To start, you need to figure out the calorie level for your own weight and body needs, incorporating both the workouts and a caloric deficit for weight loss (aka MATH).  There is a handy dandy formula to do that in the ‘eating plan’ book.  Then you match your calorie level with the calorie chart which shows how many of each coloured box you may have per day. So, I get…

  • 5 green – greens
  • 3 purple – fruit
  • 5 red – proteins
  • 4 yellow – carbs, beverages (including a sub-out for wine)
  • 1 blue – healthy fats, like nuts, avocado, cheese, hummus
  • 1 orange – seeds, dressings
  • 5 teaspoons – oils, seed/nut butters

I can have all the vinegar, garlic and ginger I want for free – yippeee – and a couple of other little things (Frank’s RedHot, anyone?).

For water, the program suggests drinking your body weight, divided by two, in ounces. For me, that’s just over 12 cups of water a day. That’s also a lot of bathroom trips…

Each coloured box has a dedicated page in the book with a list of approved foods for the category. The lists are not random – the higher up on the list, the better choice it is for you in terms of nutrients. Mmmm why are sardines at the top of the protein list – ick!

The book also has a set of recipes for all container colours and a brief dining out reference page – because chances are in 21 days you might have to eat something someone else has prepared, and you’d want to be ready.

Tah-dah!  I’ve got a week before the challenge group begins – a few of the others are still waiting on their kits to arrive. In the mean time, I’ve got some shopping and meal planning to do!

Plateau, schmateau

change starts with youOkay.

Soooo, a road trip followed by a couple of races and a case of extreme taper training = no weight loss. At all.

My goal of losing 8 lbs for the month of May is kinda shot right now, unless there’s a miracle.  And it’s not like I can honestly say I’ve gained muscle (from what, sitting on my butt?) or lost inches.  Maybe I’ll go with the idea that my body is taking a break after the 12 lbs lost last month.

Boy, when one’s head isn’t in the game, it sure shows.

I started tracking food again today, and saw that I’m actually coming a little too far under in my calorie count. I’m actually not eating enough.  DUH.  All that opportunity to go mental on broccoli, spinach, etc – lost.

The big race is Saturday, and I swear my muscles are seizing up due to lack of use.  I’ll have to get out the roller or sit in the hot tub to loosen those suckers up a bit in order to make that 25K on the weekend. I just want to go, run, have fun, FINISH, and go home.

I put up my Shaun T training poster and set up my workout area for Insanity – The Asylum, but I think I’m going to hold off a bit until my flexibility returns.  Keep your shirt on, Shaun.  I’ll be back in a month.

Instead, I’m rounding up friends to do the 21-Day Fix with me in June.  It’s all about three weeks of getting our shit sorted.  (You wanna hot body? You wanna Bugatti…?)  And knocking me off this stupid plateau.

Rumour has it from others I know who’ve done it…10 lbs + several inches lost in 3 weeks (can this be??) and a meal plan with portion guidance so you don’t fall off the track into nacho heaven…by accident. Haha. Although, nacho heaven can be a nice place, but not if you have like, a class reunion, wedding, or some other social event this summer when you need to be slim n’hot.

Oh yes, this just got all VANITY up in yer grill…

Want to join me?

Time to get on with it – for reals.

Like, summer is practically HERE.