Progress Not Perfection

I'm not one to make excuses but the past couple of weeks have been full of obstacles!! I've probably spent a total of 10 hours in hospitals with my Hubby in the last few days along with dealing with some of my own health news & it's interfered with meals, workouts, and generally thrown me off my routine. BUT I'm determined to get back on track.
Although I wasn't as consistent and intense as I have been during the time I've been training with Coach Shane, I still got some good workouts in - including some great cardio sessions in the glorious weather with my sister - and I'm ready to streamline my diet & get back on my meal plan.  It's crazy the things life throws at you.  You have to prioritize and put first things first & my hubby's health crisis definitely took priority. Now that things have settled down for him, I'm ready to get focused again.  Whether it's dealing with medical emergencies or maintaining health through daily clean living, health is never at the bottom of the priority list!

My health and fitness really does seem to come in seasons.  I will go strong and full force for weeks, months even, and then something happens that makes me waver a bit, but I do NOT give up or get lazy.  I roll with the punches and then get back on track!  A pound gained isn't the end of the world and it doesn't excuse ten more pounds gained.  It's a small detour on a long track towards a healthy lifestyle. I see so many people beat themselves up over a missed workout or a weekend of binging but then you are just adding behaviors that are mentally/emotionally unhealthy to the small slip ups in physical health.  The past is the past.  Focus on your goal.  Focus on how much progress you've made.  Focus on all those things that you thought you couldn't do a year ago, that you have now done successfully.

I had enough of a slip up on my plan that I probably won't hit my 16 week training goal, but I sure as heck am going to end those 16 weeks having made a big change that I'm very proud of.  Think positive y'all. What changes have you made?  What can you do now that you couldn't do six months ago?  What can you fit in now that you couldn't wear a year ago?  How much more weight can you lift?  Are you proud of your eating?  Are you feeding your family/children better foods than you were this time last year?  Tell me about the wonderful steps you've taken in the right direction!

Week 8 of the 16 Week Training Plan

I can't believe I'm halfway through my training with Coach Shane Heugly! Some of the meal plan & training has been as I expected and some of it has been quite a bit different so here's a sampling of my thoughts regarding the last eight weeks.

The diet hasn't been easy to stick to but it's definitely doable.  I've had to deal with two challenges in particular as part of the meal plan.  First, although I'm really only eating foods I enjoy, it is a challenge to avoid foods that aren't in the meal plan.  Except for one week where we made three changes to my diet at once, I really haven't dealt with any hunger.  I'm eating small meals but they consist of nutrient dense foods and contain a good balance of proteins, carbs & fats so I'm never hungry - except when I wake up - I'm STARVING when I wake up.  Honestly though, if a meal plan required that I dealt with hunger often or that I cut calories anywhere below 1200, I wouldn't do it. I also require that my meal plan allow me to eat natural healthy whole foods.  So far I haven't been asked to break any of my own food rules in order to complete the plan Shane made for me. Another challenge with the food plan is the creativity required to keep food interesting.  I have categories of food items that are permitted in my meal plan but its up to me to decide how to prepare the meals and try to keep things interesting.  The first few weeks I didn't mix the ingredients much and just ate items from the acceptable foods lists pretty simply, but after a few weeks I got a bit more creative with how I prepared foods & it's kept things enjoyable.

The training portion of the plan has been doable but has posed two main challenges.  First, as I've discussed in other posts, increasing exercise time definitely cuts into time spent on other things.  Sticking to the exercise schedule has required a good deal of planning in order to maintain the right portion of time spent with my hubby, time spent resting & goofing off, and productive time used for things like cooking, chores, etc.. Second, the exercise schedule has required that my mind & will govern my activity and that I push beyond what's comfortable.  Realistically speaking, I'm not always feeling physically ready the workout when gym time comes along.  Sometimes I just flat out have to choose to exercise DESPITE soreness, exhaustion, or just flat out laziness. I'm often asked what my trick is for having the energy to exercise six days a week and my response is always the same: it's not about having the energy or about having the time, I make the time, I choose to do this despite how I'm feeling.  I will never risk my health or push exercise on an actual injury, but if I'm just dealing with tiredness or sore muscles, I will push through that and get my workout in.  I have to ask myself if I want results.  I have to ask myself why I started this in the first place.  I have to ask myself if I want immediate gratification or if I want to accomplish something that produces slow changes over time and requires a long term commitment.

In response to a reader's request, I'm posting some progress photos.  In an effort to use photos with similar lighting and poses, they don't quite capture the full eight weeks.  The photos on the left are after a week of training and the photos on the right are after eight weeks.

A couple of notes about the photos:
1) I have no problem with the way I looked on the left. Getting to the point I had reached in the photos on the left took a great deal of time, hard work and discipline and I was already at a healthy weight.
2) I don't look to just how much I weigh to track progress, I track body composition. The photos on the right reflect about a 2% drop in body fat and .5% increase in muscle mass so the focus is not just on losing weight but specifically on losing fat without losing lean muscle mass. Drastic calorie cuts will take your muscle along with your fat and that's part of why I have a firm minimum calorie intake.  I also won't cut calories too drastically because I care a great deal about how my body performs.  Despite the weight loss, I'm actually able to lift more weight in each and every one of my strength training exercises & I've maintained my cardio levels.

How do you track progress?  Do you use photos? Do you take measurements?

Groceries & Nutrition Labels!!

Eating healthy can be really tricky, so here are two simple steps you can use in making good food choices:

1) Shop the outer aisles of the store.
    I understand that different stores have different layouts but the major grocery stores that people shop at typically have fruits, veggies, greens, eggs, milk, meats around the perimeter and you have to deliberately go into the aisles to find items like chips, cookies, sodas, and other processed foods. What grows on a farm, in a tree, on a vine? Look for that stuff. Walk the perimeter for 90% of what you eat and get a few fun items so you have balance.

2) Read the label.
     When I'm not shopping for fresh produce, fresh meats, etc. and I'm looking for more processed foods, I always check the label.  Do your apples come with nutrition labels?  I bet your yogurt, oatmeal, protein bars, etc. do.
What to look for:

• Brevity.  Do you want a man made chemical concoction going in your body or do you want something that came from nature in your body.  If your food label contains twenty ingredients and ten of them are multi-syllabic man-made items that you can't pronounce, do you really want to put that in your body?  The fewer ingredients, the better. How bout one ingredient? A short list is a good list.

What to look out for:

• Sugar.  You will be AMAZED at how many foods contain sugar once you start reading your food labels.  Go check your protein bars.  Check your soda cans.  Check your low-fat foods, blended spices, flavored Greek yogurt, sauces. Sugar sugar sugar making your body spike & crash & hold on to fat.  If you get nothing else out of this post, fine, read this. Stop stuffing your body full of sugar.  I challenge you to go read your labels and see how much sugar is in each item in your pantry.  Most items in my pantry have 0 to 5g of sugar.  What's left in your pantry if you throw out everything that has more than 5g of sugar per serving?? Show me.  Take a picture of what you removed - or take a picture of what's left - once you empty your pantry and fridge of everything that has added sugar. There are naturally occurring sugars in fruit & other natural foods but that's not the type of sugar I'm referring to.  I'm talking about added sugar, corn syrup & high fructose corn syrup.

Two tips. See where they take you.

It's not easy, but it's worth the effort.

A couple of weeks ago my hubby joined me for a few gym sessions as well as a track workout with Carla bright and early Saturday morning.  It Was Glorious!! I love having a workout partner.  When someone joins me at the gym, I tend to push hard and yet the time flies so its a win all around.

Here's a photo of the Saturday morning track session with my sisters and my Love:

I love those people!!
Well, after those grueling workouts my Love was like "I don't know how you do it."  It felt really good to be encouraged and to have someone take note of all the effort I'm putting into my fitness right now, but it also made me think back to the different phases I've gone through with exercise.

I remember talking to my doctor about 2 years ago when I was first diagnosed with my thyroid disorder and we covered both diet and exercise for weight maintenance/weight loss.  He knew that I was attending boot camp three times a week and still gaining weight and he told me I'd probably have to do cardio (running) 2 or 3 times a week on top of the boot camp - and in addition to a complete makeover of my diet - if I was really determined to maintain or lose weight.  I was horrified.  Prior to the thyroid issues, 3 intense boot camp workouts per week would have been more than enough for my weight to stabilize!  How in the world was I going to fit in two cardio sessions too?  Why did I need to change my diet? I've never been a fast-food or junk-food junkie.  I literally cried.  Ugh.

Y'all.  I listened to my doctor.  I eliminated the foods he told me to eliminate. I did NOT starve myself (more on that in a later post). I ate different foods - not no food.  I didn't fall for any quick fixes or gimmicks.  I added the hard work of doing extra cardio sessions like my doctor told me to.  I did everything that he told me to do and after two years of nothing but weight gain, my weight finally leveled off!

Guess what though? Putting in 4+ hours of exercise per week was So Hard in the beginning.  It is difficult to change.  We regularly spend time in the same ways.  If you're used to spending an hour a day reading, 8 hours a day at work, 8 hours a night sleeping, 3 hours a day sitting in front of the TV, 2 hours a day with your family, etc. you will naturally and easily keep the same routine.  You have a flow.  Your time is divided up without even having to think about it. It's not even intentional anymore.  I just happens. But, guess what? We all get the same 24 hours a day every day.  In order to step up the amount of time you spend exercising, you have to reduce the time you spend doing other things that you've always done.  Less TV? Less reading? Less lazy time with family replaced by active time? You decide where you can afford to make the cuts so that you can reach your fitness goals.  Are there areas of your life where you feel time is wasted or not well-spent?  Be honest with yourself.

The beginning is always the hardest.  Getting four hours of exercise per week is no longer a challenge, but I had such a hard time with it when I started out. Once you develop new routines and new habits, you get used to it - the changes just become part of life. I shower every day, I brush my teeth every day, I drive to work every weekday, I eat 5 meals a day, I exercise all but one day a week.  If I skip ANY of those things, whether its the sleep or the exercise or a meal, I feel like I've missed something and I want to go back and get it done.  Regular exercise is a part of life now. It's a part of the routine.  Stick with it.  It gets easier. It might never be easy for you to regularly exercise, but it will definitely become easier & a more natural part of your day if you keep at it.  Your goal might not be 4 hours a week, it might be 1 hour a week. Just start. Start small & work your way up.  Don't quit.  Remember why you started.  Keep your goal in mind.  Make attainable goals that you can reach in relatively short periods of time so you can stay motivated.  There is no quick fix or healthy and easy way to progress.  You have to put in the work.  So just do it!

How to Eat Healthier!

There is a trip I make once a week that is more critical to my fitness goals than all of the daily trips to the gym combined.  This is what dictates what I eat and, thus, whether or not I'm meeting my goals:

If you want to eat better you need to make good choices about the food you keep accessible and within reach!!  I go out to eat a couple of times a week but I prepare the vast majority of my food at home. I make sure to get:

• breakfast (ex. egg/egg whites, oats, greens, bacon for my Hon), 
• all the main courses (chicken, fish, turkey), sides (sweet potatoes, veggies, rice), 
• water, 
• snacks (fruit, almonds, walnuts, greek yogurt, protein shakes/bars), 
• and vitamins (calcium, iron).

I intentionally don't buy sodas, chips, sugary snacks, or other calorie-dense low-nutrient foods. Although Ryan & I both enjoy cheat meals and occasional indulgences, we know that if we buy junk food during our weekly shopping trips, we are going to eat junk food on a weekly basis. That's not the kind of lifestyle I'm looking for. I don't want junk food to be a regular part of my diet. I want to eat real whole natural foods. I want to pack the calories I take in throughout the day with the kinds of things my body needs in order to reach my goals.

If you're at a plateau or if you aren't progressing towards your goals as much as you had hoped, I suggest you take out your last grocery store receipt and try to identify the calorie-dense low-nutrient items on there that are holding you back.

I'll address restaurant food in another post!

Slow Progress Is Still Progress!!

Let's be honest, it's hard to be patient.  We all want a quick route to all of our goals, and sometimes it's hard to step back and look at how far we've come.

I've done all kinds of things to track my progress including measurements, a body composition scale, pictures, etc.  When I did my composition and measurements last Thursday I grew a little frustrated.  Even though two weeks of working with a trainer has already helped me put on some serious muscle, I was frustrated at how little progress I have seen with fat loss despite clean eating and intense training.  I know things won't happen overnight but I certainly expect to see some progress while working this hard!!  I talked to my coach and found out I had read part of the plan wrong and was overeating by approximately 400 calories a day! Yeesh! What a huge mistake to make.  My mistake was in eating the wrong portion sizes for two meals a day.  It was frustrating knowing that I was sabotaging my own progress through those mistakes! I mean, if I'm going to throw an unnecessary 400 calories per day into my diet, I at least want to be eating something indulgent, not just too many potatoes lol

Anyways, now that I've caught my huge mistake I've made the necessary adjustments to my food intake and I'm super excited about what this week will bring! Even though I don't see a ton of visible changes, it's really nice when my hubby tells me how solid I feel or notices how big my triceps are getting.  Yes, that's how we flirt and encourage each other in this household- in addition to the usual "you're pretty" I also hear things like "Hon, your arm muscles have definitely grown." 

Here's some of the food I've eaten lately-

Um, yes please!

Proteins, carbs, veggies.

Big breakfast like usual.

More protein, carbs, and veggies - this time with some Walden Farms sauce for more flavor! Oh, and, lots of water all day every day.

What to Eat!?!

I can't possibly expound on all the benefits of every health food out there, but I can tell you what I incorporate into my daily diet in order to feel good, power through workouts, and not gain weight. Please note that these categories overlap into each other as well.

Benefits I look for:

• High fiber content to keep you full
• Anti-oxidants to protect against cardiovascular disease and cancer
• Calcium for strong bones
• Vitamin C for tissue healing/growth
• Anti-inflammatory benefits
• High protein content, though not to the exclusion of good carbs/fats, to build muscle

Fruit!
Fruit tastes good y'all! It's nature's candy so why not include it in your diet?
My favorites: Apples (I eat an apple at least every other day), berries (daily with breakfast) and dates (sweet high-fiber deliciousness).

Veggies!
This, like fruit, is a high fiber category that will keep you full and help you digest your food properly. If you don't like these sorts of things, dress them up! I use everything from the basics like salt, to dressing or even molasses to get these just right!
My favorites: Broccoli, brussel sprouts, collard greens.

Leafy greens!
I usually mix these in with something because I'm not fond of eating salad... I typically throw some of my favorites, baby spinach and kale, in to my morning omelette or into a green smoothie so I can enjoy the benefits without feeling like I'm eating like a rabbit!  If you are feeling more adventurous, try some kale chips! I tried some that were peppered with salt and sunflower seeds and they tasted quite good!

Protein all day!
This is the biggest part of my diet every day.  This is what makes me feel satisfied after a meal and gives me so much of strength and calories I need to power through intense workouts.  This is a category where the way you prepare your food is extremely important.  A very lean breast of chicken can become a very fatty chicken breast if you smother it with sauce or cheese or if you fry it.  Don't do it!  If you need flavor, try some Walden Farms calorie-free dressing or light dressings like mustard. I try to stay away from processed foods, but Walden Farms products tend to include natural ingredients.
My favorites: chicken, turkey, fish, Greek yogurt, and even protein shakes

Good carbs!
This is a sensitive category for me because there are so many carbs that my body doesn't handle well.  Not all carbs are bad.  Don't believe the fads. If you're drinking all your carbs in a soda, that's not going to get you far in achieving any fitness goals; if you are pairing potatoes with your protein for dinner, that is going to be of great benefit in helping you achieve the level of fitness you're striving for!
I prefer to eat: sweet potatoes, steel cut oats (not just any old oatmeal), and I eat gluten free bread sparingly.  If your body can handle it, eat some potatoes and brown rice!

Good fats!
Fats are good for you!  Be sure to eat fats that help keep your metabolism up, that reduce cholesterol and reduce your risk of heart disease.  I Intentionally Eat Fats Daily!
My favorite fats are avocados, nuts and nut butters (yes, I need a treat sometimes)!
As further proof that fats are good for you, here's my fatty bloodwork result for HDL for July 11, 2013.

You need calories calories calories apportioned into protein, good carbs and good fats, spread out in several small meals throughout the day to keep your body fueled and to keep your metabolism up if you are regularly engaging in intense cardiovascular and strength-training activities!  Where you get those calories matters!  A twinkie may have the same number of calories as a green smoothie but it will not provide your body with all of the same benefits necessary for an active fit lifestyle! Eat for the body you want!

Hard Work AND Enjoyment!

I had a great weekend!! I put in some intense workouts, I ate clean other than my single designated cheat meal, and I also made time for the other things that matter in life!

I went to Austin to spend some time with family and friends & had a great time.  The weather was lovely so I enjoyed a bit of patio dining, watched the kids run around on the playground, and joined them in the pool for some relaxation. I also had some rare one-on-one time with my niece making a puzzle and blinging it out with glitter, stickers & gems. I definitely feel like I made the most of my rest day & that I did so without sabotaging any of my goals! Woot!

Outdoor dining with my best friend:

The kids having fun at Freddie's Place in Austin:

Deer walking around my brother-in-law's neighborhood:

Indoor time:

Good happy weekend!!

Hey Tough Guy!

Ok, so this 16 week plan is as challenging if not more challenging than I expected!  I am on day 4 and I have to remind myself on a daily basis why I decided to do this and what it is that I'm working towards just to keep going!  Eye on the prize Rocio!

The diet part of this plan is not a struggle, at least not yet.  I've managed to go to a bar with friends and not have a drop of alcohol and I've prepared all my meals for the last few days to ensure that they meet the requirements of my nutrition plan.  Diet is on point!

The exercise portion of this plan is more of a challenge because of the demands on my TIME.  I have exactly the same number of hours in my day as I did last week (of course!) but I'm spending more days per week at the gym and that is a challenge!  I realized that in order to give 100% to this challenge I have to make more effective use of all the other hours in my day.  I have to be more focused and deliberate about streamlining my work schedule, chores, sleep, etc. to make sure there are as few chunks of wasted time throughout the day as possible.  This is a good thing! I am focused! I am driven! I am making more effective use of my time on a daily basis!

The non-glamorous reality: I'm exhausted. I feel sore here, there, and in this spot that I didn't know I had. I absolutely need every minute of sleep I get. I'm eating quite a bit of food but my body wants every single bite because I'm putting so many physical demands on my body.  Stinky laundry. Dirty dishes.

I am so glad I had time to get my head straight before starting this plan. I am so thankful that my wonderful hubby is so supportive of the diet and that he is accompanying me to the gym. I am grateful that I have the time, health and resources to decide to do something crazy-challenging like this!

Day 1 - The reality of how difficult this is going to be sinks in:

Day 2 - I'm feeling pumped and so happy that Ryan is accompanying me to the gym to motive me:

Day 3 - An elliptical sesh & my first trip to the weight section of the gym ALONE:

I've been to a couple of classes at the gym all by my lonesome but I really dread lifting weights without my hubby around to keep the bros away. But guess what?! Everyone actually left me alone and I was able to focus 100% on completing my workout without any distractions.  Woot!

Now I need to rest for like 30 minutes before it's time to work out again.

Muscles!!

I just started working with a coach!
So much has gone on in the last month that I've really struggled with consistency. This is critically important because consistency breeds results...so, I have now committed to 16 weeks of intense physical training!! FOUR MONTHS!! Such a long time! My food intake will remain pretty similar to what it was like before I started working with a coach.  I'll be eating eggs, oats, greens, fruit, veggies, and lean proteins like before, but my workout schedule is definitely being kicked up a notch, or three, or five!
I had always heard that working with a coach/trainer makes your push yourself harder than you can on your own so that's part of the appeal of working with a coach.  The workouts aren't longer than usual, but they are more intense and I'll be working out more regularly/often.
The main reason I think working with a coach will be helpful for me is the accountability factor.  Knowing that there is someone I have to answer to each week who will be checking my consistency and checking my progress is a huge motivator for me.  I hate to disappoint.  I love to accomplish what I set out to accomplish.  I love meeting or exceeding expectations.  This is gonna be great!!
I don't have a huge sample size yet but if the rest of the workouts are as intense as yesterday's workouts, I will definitely see changes in my body.  It feels great to be doing something new that challenges me in ways I haven't been challenged before. I had been looking forward to taking on this challenge for weeks but things kept getting in the way. First I had a couple of concerns about my health come up at a doctor's appointment that I needed to investigate a bit further.  But a few pokes, pricks and other exams later I got the all clear. The day this stops being about improving my body and health is the day I've gone too far!!  I see my doctors regularly to make sure my health is improving and not being jeopardized. Once the doctor stuff was resolved, then I had an intense trial class 1,000 miles away that kept me so busy I was sleeping 4 hours a night. UGH.  It was a great learning experience and great opportunity to get to know many other people in the company but I was so exhausted when I returned home that I slept about 11 hours straight.  But now I'm ready and able to commit 100% and take on this challenge! I can't wait to share my thoughts and progress during this challenge! More to come y'all!!

Let's Make Up Stuff!!

Ok so, I've been cooking for about a year at this point and I am very cautious about departing from recipes. Granted, there are so many great resources available between cooking websites, Instagram, fitness blogs, etc. that you never have to experiment in the kitchen if you don't want to.  But I actually threw something together that didn't follow a step by step recipe today!  I started with the base idea for the Best Brussel Sprouts Ever from the Body Fuel System and made it my own by adding the glazed salmon.  So simple! so delicious! So quick!

• Spray oven safe pan with coconut oil
• Line pan with halved brussel sprouts
• Drizzle sprouts with molasses
• Stack salmon on top of sprouts
• Glaze salmon with molasses
• Put it in the oven for 25 minutes at 375!!  

*The time will vary depending on how much salmon you load up on there.

I'm excited to take some familiar recipes and just change them up a bit and see what I can come up with this week!  I don't think I'm quite ready to start from scratch on my own but maybe soon!

Hello there delicious:

Here is a link to the Body Fuel System:
http://fuel.thebettyrocker.com/
If you're not wanting to pull the trigger on purchasing the Body Fuel System, you can find some free resources here:
http://thebettyrocker.com/
It's not too late to join the FREE 30 Day Bodyweight Shred Challenge!

Challenge Accepted!!

I just got back from a wonderful weekend with my awesome family!  We met up at the beach in Galveston for a weekend full of family time & birthday celebrations! My niece just turned 1 and one of my nephews is about to turn 5. At one point during the trip I counted 21 family members together at one time from places as far as Lubbock Texas - which is about a 10 hour drive away from Galveston.  It was really nice to get away from all of the hustle and bustle of life and just take in the nice weather and enjoy time with my family.  I wore a tiny bikini during the trip!  By no means do I think I have a "perfect" body and of course there are always parts that I want to improve, but I know it's taken so much work to get where I'm at & that's something I'm proud of.

Bikinis plus babies = bliss

Despite the progress I've made, there is room for improvement!  I am super excited about starting a new 30 Day Challenge tomorrow!! It really helps me stay on track with health and fitness when I have a specific goal or specific challenge to take on and I'm super ready to begin a new exercise-based challenge by Betty Rocker.  This challenge is based on body-weight exercises so the workouts can be done at home and no gym is required. Ryan and I have seen great results from following Betty Rocker's meal plan/food guidance and we're so ready to begin the 30 day exercise challenge she put together!

That's right, Ryan is joining me for this challenge!! Eeeeeeeeeeee!  I love it when we get to take these challenges on together!! If you want to join in on this challenge too, you need to register here: http://fuel.thebettyrocker.com/30-day-challenge-registration

Once you register, you need to check your email and confirm your registration. There is even a closed/private Facebook group you can join after registration to get support from other people taking on the challenge. PLEASE NOTE THAT THE CHALLENGE BEGINS JULY 1ST SO YOU MUST REGISTER ASAP!!!  THIS IS A FREE CHALLENGE!! I will be posting about how Ryan & I handle the challenge over the next 30 days.  Here are Betty Rocker's abs for motivation:

Come on, you know you want to join!!

Confidence!!

I'm not blogging as much lately but that doesn't mean I'm not sticking to a fit lifestyle!! I've been at my new job for a few weeks now and it's taking me some time to get used to being so busy!!

Anyways, the Hubby and I have continued to eat clean and I've really been experimenting in the kitchen trying to find new recipes to keep things interesting.  I keep seeing Instagram posts that include dragon fruit and spaghetti squash so I tried both of those food items this week!!

The disappointment:

For as pretty as it looks, I really found dragon fruit  to be a bland unexciting fruit.  After I sampled it with the Hubby, I decided to toss the remainder in our daily green smoothie to add volume.  Is it possible that this fruit actually detracted from the deliciousness of the rest of the smoothie?!  Apparently so... I won't be trying that again anytime soon.

The happy surprise:

I made spaghetti and meatballs using spaghetti squash and I loved it! It didn't have any of the negative affects of "real" pasta but really hit the spot.  Hubby loved it so much he requested that I package some up for his lunch tomorrow. Everyone wins!  I found this particular recipe on a paleo blog: http://paleopot.com/2013/03/stupid-easy-paleo-spaghetti-squash-meatballs/ YUM!! Super easy too!

Ok so the gem of the week has been how confident I have felt over the last week.  I really believe that what you invest into your health and fitness carries over into other aspects of your life.  I am frequently taking on new challenges, pushing beyond my comfort zone, and experimenting creatively to produce new results across the board - at the gym, in the kitchen, in the workplace and in my social life.  It's crazy to feel my confidence grow in so many different areas.  I'm certainly humbled and thankful for the life I've been given and the amazing people in it, but I'm also proud of what I have done with the parts of my life that are in my control.  I can't be critical of myself or feel intimated by challenges when I know perfectly well how hard I work and how much I push the limits to find out what I'm capable of.

Are you proud of the way your life looks right now?

Are you giving your all to the key elements in your life?

Do you feel confident and purposeful in the decisions you are making?

Healthy Habits Continue!!

I've had a busy weekend, but it's time to blog!

My husband & I had a great talk this week! We talked about the slow progression we've gone through in the past year in an effort to get healthier and about what we've learned along the way! 

Stage 1 - Increased activity levels:

Getting more active through lifting weight & some cardio/HIIT helped us lose some extra weight as soon as we made a push to get healthier. Exercising regularly helped regulate our sleep patterns & gave us a great sense of accomplishment. Even though we were not "runners" a few years ago, at the present time, the hubby & I have both run long races. His current record is the (8 mile) Turkey Trot & mine is the (13.1 mile) Dallas Half-Marathon. It feels so good to know we can make those kinds of demands on our body & our bodies will perform. Even though our bodies changed for the better through increased activity levels, we weren't satisfied. I was especially disappointed at my fluctuating energy levels & weight fluctuations...

Stage 2 - From fast food to home cooking:

The positive changes in our bodies multiplied once we started eating healthier. Fast food is cheap, easy & has flavors that are meant to get you hooked. Even the salads at many fast food places are LOADED with SUGAR & fat - the sugar content tends to skyrocket when dressing is added.  When I started making home cooked meals I was pretty uninformed as far as what was healthy & what wasn't. I would find a recipe that looked tasty & try it out without much regard to nutrition but, even then, cooking at home instead of eating fast food tremendously reduced the amount of added sodium, added sugar, and chemical preservatives we were eating. We progressed further and made even more of a push to educate ourselves on health and nutrition.

Stage 3 - Home cooking goes all-natural:

The hardest & most rewarding challenge we've faced to date has been the change away from processed foods to all natural foods. This step came about when my health was not good.  I had never struggled with weight gain but in 2011 the number on the scale climbed and climbed despite an increase in my activity level and a positive change in my food intake.  I am so thankful that my doctors listened to my symptoms - persistent fatigue, weight gain, acne, moodiness, etc. - and worked with me to make me feel better.  We discussed medications and I also discussed my food intake and exercise habits with my doctors at length after my Hashimoto's diagnosis. After those conversations, I knew that if I wanted to feel great and stabilize my weight I would need to put in some work and change my habits.  When a particular doctor told me what kind of meal plan I should follow, I was overwhelmed but I was determined to feel healthy again.  I went all natural.  Instead of consuming added fats like sauces & cream cheese we get our fat from foods like avocados & nuts. Instead of topping a home made salad with Light dressing that comes loaded with unpronounceable chemicals, I make dressing using things like grapefruit. (Who would have thought?) I make my own pestos now!  I can even make lasagna using all natural veggies & meats without the processed pasta layers. I'm not a doctor and you have to find what works for you, but feeding my body an abundance of natural and nutrient rich foods has absolutely made a difference in both my appearance and my health.  I don't take thyroid medication any more AND I don't struggle with my Hashimoto symptoms anymore.

It's hard to explain how your body just feels better when you feed it the right foods but its worth sticking out the inevitable adjustment period that comes with big changes in order to feel so good.  Yes, it takes work.  Yes, there are times when I have to resist cravings.  Yes, it's a LIFESTYLE change and not just a quick fix, but it's worth it.  The Fuel System has been a great product to have in my arsenal because it provides a practical application of so much of what my doctor suggested when my health was failing.  I eat fruit every day. I eat veggies every day. A significant part of my diet is made up of protein. Eating five meals a day helps keep my metabolism going. There are almost no ingredients that I put in my body that I can't pronounce.

My husband had no health ailments motivating him to go through the above phases, but he has joined me in the journey.  I know that part of why he has gone through all of this with me is simply because he is my biggest supporter.  He likes to take these challenges on when I do, just so I can have a partner to help me through.  But he has also gone through the various phases and kept up with the changes because he sees how they benefit him. In phase one he would accompany me on my runs at the start, but by the end he was setting his own goals and ran the 8-mile Turkey Trot without me!  In phase two, he started out politely accepting whatever experiment I put in front of him but then began looking forward to home-cooked meals and started to dread greasy fast food.  In phase three, what started out as a four-week challenge is now turning into a lifestyle change for him.  He's even asked that I continue making green smoothies for him to drink at work each day! I love it! I love that he has continued our Thursday body composition check ins although we've finished the four week challenge.  I love that he learned so much in those four weeks that his body has continued to change! I love that he asks questions and wants to know more about why we're eating the way we're eating.  I love it when I hear him trying to pass that knowledge on to others!!  I'm really excited about the positive changes we've made and I'm excited to see how we progress further.

Smoothie prep for me & Hubby:

Meal Plan Complete & the Next Challenge

You know what I've been thinking about this week?  Most of the time, I want to eat healthy!

Yes, I like a little indulgence - especially red wine & dark chocolate - but most days I'm perfectly happy with my healthy food choices and don't feel deprived by eating healthy.  I eat what I like, I avoid what I don't like, and I especially focus on eating foods that make me FEEL good.  Having energy, never getting sick, and having a body that will perform when called upon is worth so much more than just the temporary satisfaction of indulgence.  I've been focused on eating healthy ever since my Hashimoto's diagnosis and slowly but surely I've found recipes that really satisfy without any negative health consequences.  It takes Time.  It takes Effort.  You will make Mistakes.  All of that is okay because you are making progress towards a better you!!  Your well-being is worth it!

Looking fit and trim is a really nice bonus that comes with actually being fit.  As noted in my previous post, Ryan obviously made amazing progress during the meal plan and lost a significant amount of body weight. My body fat loss wasn't quite as dramatic (for various reasons) but there have definitely been some improvements to my shape in the last four weeks.  Here's a little before & after shot:

I definitely think I look curvier because my waist got smaller.  I look less rectangular.  Winning!

Now that I've finished the meal plan challenge, I'm ready to push myself in new ways!!  I will continue to eat clean but I need a good exercise challenge!  Cardio/HIIT is always a challenge for me during the summer because hot sticky grossness is no way to live...but I can't allow myself to slack off on cardio just because it's 100 degrees outside!  This summer I have so much more available to me than just outdoor tracks and parks - I have a GYM membership as well as a stationary bike and treadmill INSIDE MY APARTMENTS.  No excuses!!  So, for my next challenge, I plan to complete 30 miles of cardio in 30 days!!  I will either run outside, run on a treadmill, or use the elliptical to complete all 30 of those miles!  (Although I really enjoy biking, I find that biking miles are much easier for me than walking, running or the elliptical so I won't count biking miles during this particular challenge.) I will begin my exercise challenge tomorrow!!

Ryan Completed the 4-week Fuel System!!!

Ryan's progress update:

His weight dropped from 188.4 lbs to 177.4 lbs!!

His body fat dropped from 17.1% to 14.8%!!

Interview!!

Here is an interview with the Hubby at the end of his first run through the Body Fuel System:

You just completed the Fuel System, was it different from what you expected?

-Yes.

How?

- I was surprised at the positives and negatives that I didn't anticipate.

On the positive side, I was really surprised how well the five meals a day actually fit into my schedule and how eating small meals throughout the day prevented me from getting hungry even though I was having smaller meals. Eating smaller frequent meals helped keep my energy levels up while making sure I never felt full and tired like I do after big meals.

On the negative side - I guess you could say its a positive - I learned something about myself: I was surprised how much I rely - used to rely - on junk food and sweets to improve my mood.  When I was having a bad day I'd eat chocolate, something fried or fast food to kind of take my mind off of my bad mood.  Without that crutch its a little big harder to induce a mood swing sometimes but working out at the gym almost always improves my mood - so if I can just make it to our evening gym workout I'll be fine.

Going back to the beginning of the system, how did you feel at the end of the first day?

- I was a little worried going into the first day that I was going to hate the meals and that I was going to be really hungry but I was surprised by the end of the first day that none of the meals were terrible, they simply range from tolerable to actually pretty good.  I was especially apprehensive about the green smoothie but it wasn't as bad as I thought it would be.

How did you feel at the end of the first week?

- My concerns at the end of the first week were that I wasn't doing it right because I dropped almost 7 pounds in the first week and that seemed a little bit fast to me.  So I figured we may need to make an adjustment to my portion sizes.  I was definitely pretty irritable at the end of the first week because I remained hungry even after having a meal but we made adjustments and the next week was much better.

* Interviewer's note: It took a few days for me to notice Ryan was eating the women's portion sizes for protein and adjustments were made accordingly! The Fuel System states that 1 serving of meat is based on your fist size - generally 4-6 oz for women and 5-7 oz for men - I eat 5 oz and Ryan gets 7 oz.

What was your impression of the fuel system at the end of the second week.

- The end of week 2 was much better.  I was even more surprised at some of the meals that were much more than tolerable - they were good.   Somewhere in the first or second week it became readily apparent how often people offer me free food: free desserts, free junk food, people want to take me out for junk food, donuts showing up in the break room, candy bowls, people literally leaving food on my desk that I ended up giving away.  That's probably the hardest thing of everything - more than working out and eating five meals a day - telling people who are trying to be nice to you "No".

How were you doing by week 3?

- Week 3 I feel like I stunted my progress a bit by having more than one cheat meal in a row.  We hung out with a lot of friends and family and its even harder to say no to home-cooked meals and drinks with really good friends when everyone is in a celebratory mood.  But after it was over, I felt like I could still get back on track with the rest of the week.  Even though I stunted my progress, it wasn't all completely lost.

Did following the Fuel System affect your workouts?

- Indirectly, yes.  Before the Fuel System it always kind of bugged me how my current workout schedule only hit every muscle group once per week and once I got on the fuel system I felt like since I was putting all this effort into it, I wanted to double my efforts at the gym as well and hit each muscle group twice in one week.  I didn't quite pull that off by the end but I did increase how often I went to the gym nonetheless.

Are there recipes from the Fuel System that you want to eat again?

- Oh, absolutely.  Most of the red meat and turkey heavy recipes I found especially delicious and wouldn't mind eating those even if I wasn't on a meal plan.

Did you like the breakfast options?

- I'm a bacon and eggs kind of guy so I definitely liked the bacon and egg breakfasts. It was hard to get excited about some of the other recipes but they did their job of keeping me from being hungry until it was time for the smoothie so they work just fine.

What did you think of the smoothies?

- As a person that has always looked at V8 in disgust, I was very surprised to discover that - while not something I would ever crave - the smoothies went down pretty easily.  Some of them even felt a little refreshing.

What were the biggest changes between what you used to eat compared with what you ate on the Fuel System?

- Before I started the fuel system I already made progress cutting certain things out of my diet such as soda and fast-food.  But something I definitely missed during the System was bread and dairy products - specifically cheese.  There was a lot of times in the past when I would not even crave sweets or desserts after a meal as long as it was replete with bread and/or cheese.

What was the hardest thing about the fuel plan?

- Dealing with cravings or finding substitutes for cravings.  The few substitutes I tried for certain cravings never worked to completely sate me so I might continue to look for something that fits within the same type of diet but that is a way to satisfy or eliminate the cravings.

Is there anything you learned from the Fuel System that you plan to keep doing?

- I really like the five meal a day concept specifically with a smoothie as a second meal.  It keeps my energy levels consistent throughout the day which is a great plus at work.  Even though I have a great fondness for breads and cheese, I'm starting to mentally associate those things with changes in my energy levels, so, while not avoiding them completely, I will try to minimize their role in my meals.

Did things get easier as your progressed through the fuel system?  

- Yes and no.  The five meals got easier because I learned to fear them less and enjoy them more but turning down free food offered to me and dealing with cravings is still something I have to deal with.

What did you like best about the body fuel system?

- Results.  I've never seen results this fast with any other thing I've tried.  Even after the first week I still saw continuing improvements in the following weeks using the right portion sizes.

Was there anything you found particularly challenging about the Fuel System?

- It's hard to explain to friends and co-workers what you're doing.   A lot of them automatically assume that you're trying to lose weight simply because you thought you were fat.  They have a hard time understanding why you'd want to do this and it becomes annoying to try to explain it over and over again.

Well, why would you want to do something like this?

- I like the idea of getting in better shape, looking better, and just improving my health and hopefully my longevity.  But mostly I did it to support my wife.  I think she found it a lot easier with someone going through these things with her.

How did your body change while you followed the Fuel System?

- I didn't realize much change in myself at all but other started to comment.  My wife started making comments first about how I was getting skinnier but most people expect their wives to say that.  It wasn't until other people started to comment that it really started to sink in - like my mom and the lady that cuts my hair commented.  I noticed that my gut started to shrink and I went down a notch on my belt.

Would you recommend the Fuel System?

- Yes, but only to people that I think have the will-power and self-discipline to stick to it.

Do you plan to continue the Fuel System?

- Yes.  I like the results.

Ryan's final thought: Whenever possible use a non-transparent or non-translucent container for the smoothie - you'll have a lot less questions to answer and less jokes to pretend to laugh at!

Progress Photos!!

Pumped!

How's your week??

I am having a great week!  I've been sticking to my meal plan, enjoying "clean cheats", and going hard at the gym!!

Meal Plan:
Apparently, the first time I tried this meal plan I skipped a couple of the recipes.  I'm happy to have discovered the Ninja Nut Bread recipe, among others, this time around!  I think last time I went through the meal plan I skipped this particular recipe because I still had a bunch of left-over home-made protein bars.  Anyhow, it was interesting having some Bread that didn't contain any flour, milk, or sugar. It was definitely not the sweetest bread I've ever had but it pairs well with almond milk or coffee and is surely way better for me than regular bread.  Here's the Ninja Nut Bread hanging out in my little loaf pans:

Today's dinner will be lasagna.  I made this the first time I went through the meal plan and loved it!  Instead of using pasta between layers, this recipe calls for zucchini between the layers.  It's awesome being able to eat lasagna without the icky feelings in my tummy afterwards!  Here is the lasagna right before I put it in the oven:

Clean Cheats:
Clean cheats aren't strictly on my meal plan but contain lots of nutrients & health benefits. A Cheetos chip for example, would NOT be a clean cheat - that's just a cheat because there is so little in it that is good for you; but a dessert that is prepared to provide maximum nutrients and that has no added sugar or dairy but that still tastes delish might be a clean cheat! Here are some photos of a prior clean cheat I prepared:

I think my favorite clean cheat of all time might be steak.  If I keep my portion size right and prepare the steak the right way it isn't a cheat at all...but sometimes there's just an extra bit of butter or something else delectable about the steak that makes it fall into the clean cheat category.  So yummy! So yummy! I had a really delicious steak on Sunday that absolutely made my day!  I wish I had a good photo to share but the restaurant was dimly lit.  It's probably better that way...

Gym:
Go hard or go home! I am always trying to make progress with my workouts but sometimes I get complacent and do what I've done a dozen times before.  I'm not saying there is anything wrong with that - doing the same routine is a heck of a lot better than no exercise at all - but my goal right now is PROGRESS.  I can't expect different results if I'm doing the same workout I've always done. This week has been all about trying new exercises, pushing harder at familiar exercises, and ensuring that every workout is worth the time spent at the gym. Yes, it's exhausting.  Yes, I'm sore.  Yes, my food intake is more important than ever.  But it is so worth it.  I love how I feel right now.  I feel strong.  I feel energized.  I feel like my goals are not just thoughts in my head but instead are a reality that I'm closer to each and every day.  Here's me at the gym working on my stems:

Did y'all know that Ryan's 4 week weigh-in is this Thursday??  I am super excited to share his progress with y'all!! Expect an update soon!

Clean Eating in Week 3 & Interval Workouts

Food:

This week has been great! I've been staying on top of meal prep & I'm putting in good workouts at the gym! I've enjoyed so many of the recipes this week.  Here's some quiche and oatmeal breakfast:

And some white fish plus veggie dishes:

The red stuff in that second fish picture is homemade Sun-dried Tomato Pesto.  I LOVE sun-dried tomatoes! The pesto is super flavorful and, unlike most stuff that comes in a jar, I know exactly what went into it.  The hubby approves and went back for more and we still have plenty left over:

Workouts:

I love lifting weights but I know that cardio exercises are beneficial too so I've brought interval training back into my workouts this week!  At first I was intimidated to get back to interval training.  When I think of HIIT I usually imagine myself looking totally crazy & flinging sweat at people from the elliptical while something like this goes down:

Warm up for 5 minutes.

Speed Burst	Easy-Pace Recovery
4 minutes	4 minutes
3 minutes	3 minutes
2 minutes	2 minutes
1 minute	1 minute

Blast off!
Speed Burst	Easy-Pace Recovery
30 seconds	1 minute
30 seconds	1 minute
30 seconds	1 minute
30 seconds	1 minute

Cool down for 4 minutes.

That particular HIIT workout is straight from May 9th of the beautiful Bella Falconi's website: http://vitaflexlifestyle.blog.com/category/cardio/  This is an effective workout, but...

I know there are other ways to get a good interval workout & the hubby is not comfortable with going full-speed (or any speed?) on an elliptical so I've been looking for new interval workouts to change things up. Here is another completely different interval workout that I like & that is almost guaranteed to leave you feeling sore the next day:

For each exercise, do 30 seconds of activity going all-out followed by one minute of rest (walking):

Split Jump Squat
High Knees
Jump Squat
Jump Rope
Squat Jacks

If you go through each of these activities twice you'll have a nice 15 minute sweat session.  Try it and let me know how you feel the next day.

All Mind

There is one thing I need to keep strong if I want to succeed in properly caring for my body and that is my MIND.

I mentally/emotionally crashed during week two & it negatively affected my ability to stay on track with my health and fitness goals.  Long story short: Although I've been searching for a job for months now and I've interviewed for a few positions, there was one position that I really wanted above all the others all along.  Last week I had my final round of interviews for the position and I mentally cracked under the stress. I BARELY slept two nights in a row and just completely lost my ability to focus & function properly.  Even people with great faith sometimes have moments of doubt.  Even people who have a great support system can crumble.  I got the job.  My dream that I worked & prayed for came true.  However, the process of interviewing, waiting to hear back, thinking through all the possibilities for too long just made me snap.  This isn't the end though - I'm not giving up on the meal plan.  I was down but now I've picked myself back up and I'm ready to move forward full force!  I am absolutely committed to giving my health and my body the care and attention they deserve to finish this meal plan with a bang!

My sweet love's diet has been on point and he made more progress in week two!  Here are his stats:


Ryan:
Day 1: Weight- 188.4 / Body Fat- 17.1
Day 7: Weight- 181.8 / Body Fat- 15.8
Day 14: Weight- 179.2 / Body Fat- 15.1

I am so impressed with how committed Ryan has been to the meal plan, as well as exercise, and how positive his attitude has been about the whole thing.  It's crazy to me how much his body has changed!  I'll put my arm around Ryan and his core just feels so solid and different from before.  He is definitely working hard and undergoing a major transformation.  It is most definitely worth the time & effort I put into the grocery shopping and meal prep to see him carry himself more confidently and to know that his health is improving.

I'll post some food pics & workouts soon but for now, I'm going to take good care of myself and Get To Bed!

Smoothie Prep!

Alright y'all, prepping smoothies takes time.  The meal plan I'm on provides for many home-cooked meals and as part of the meal plan I have to prep one green smoothie PER DAY. Last week my mornings went like this:

1) First get all your ingredients on hand,
2) Then wash everything,
3) Chop the choppables,
4) Peel the peelables,
5) Juice the juicables...

Prepping smoothies after prepping breakfast and before Ryan leaves at 8am each day has had me running around too much in the mornings so I've streamlined my smoothie prep.  I get everything out, ready, packaged up ready to blend for the next few days all in one evening.  Two evening smoothie preps are much less chaotic than five morning smoothie preps!  I'm looking forward to less-chaotic mornings this week!

Here's how smoothie prep looked tonight:

Top left: all the dry ingredients: leafy greens, herbs, hemp hearts, edamame, etc.
Top right: foil layer to separate wet from dry.
Bottom left: wet (juicy) ingredients: apple slices, strawberries, blueberries, orange, etc.
Bottom right: the final product!! Now all I have to do is toss all that in the blender with some water/almond milk/or other liquid and my smoothie is ready to go!!  This container has enough for one smoothie for me and one smoothie for the hubbyman.  If you're not comfortable joining the wet and dry ingredients together, just skip the foil layer and put the wet and dry ingredients in separate containers!  Like so:

Top:

Bottom:

All together now:
In case you're wondering, I will use the juice from that lemon, I don't blend lemon peel into the smoothie.

Yum!  I could totally go for a green smoothie right now!