Wednesday, December 22, 2010

workout less

I was running tonight on the treadmill in the garage. While I was not very excited about going downstairs tonight and working out, I realized that it's so much easier to do it when I know my workout is not going to be very long. I love the fact that my workouts are no more than 1 hour long. It's easier on the mind and easier to make myself do it.

Years ago, before having children, I used to workout about 1 1/2 - 2 hours. Now I couldn't imagine doing that again. Tonight I was downstairs about 45 minutes. I ran for 30, plus a 5 minute cool down, then did 4 sets of sit ups and 4 sets of pull ups. Done! It was a simple workout that calmed and centered me. I feel good, happy, and ready to watch Rachael Maddow.

What we do today is a good prediction of what we will have produced by tomorrow. A small accomplishment today will mean a little step forward tomorrow, a big step in one week, and a huge step in one month.

Tuesday, December 21, 2010

Quick update

Last night I worked out at 6:30pm.

However, since today was going to be crazy busy I got up at 6:30am to workout downstairs. I ran for 30 minutes, cool down for 4 minutes, and did 3 different leg exercises: alternating butt' blasters, standing calf raises, and hip thrusts with 25 lb weight. There are days like these that could really mess me up with my nutrition and exercise. However, thinking ahead and planning on the follow through is vital to the success of what I want to accomplish. At the end of the day I was glad I exercised early in the morning. I could enjoy the rest of the day and not worry about whether or not I was going to "fit" exercise into my schedule.

Tomorrow I will workout around 830pm at home. Thursday I'll go back to Kettlebell. Yes, it's true the holidays are not easy to stay regimented, but as I am certain that the more I practice good nutrition and exercise during the times when it's really tough then I am certain I can pretty much do it anytime. The practice makes my mind stronger, more focused, and in a weird way I start feeling more relaxed, because I'm better practiced at all this.

Monday, December 20, 2010

1 week update on Nutrition and Exercise

FYI: The Egg Nog Tea comes from the Ralphs supermarket on Margarite and Santa Margarita Pkwy on the border of Mission Viejo & Santa Margarita.

Sunday was officially my one week back on track. I decided not to go to Super Sunday Cardio Kickboxing because I just thought I would be overdoing it by not taking 1 day off for the week.

Tonight I went to Kettlebell. Awesome class Paul!!!!! It was great. All of us in the class worked on the same moves, then branched off into different moves 1/2 way through the class. We are all at different levels and needed different workouts. Paul is very good at creating different workouts for different people.

Just to give you an idea of what I did tonight in hopes that you will try kettlebell someday if you haven't. I did the classic kettlebell swing, then did cleans, high pulls, push ups, alternating rows, and chest press. I was ampt and exhausted.

Tonight for dinner I strayed away from my normal dinner, because my mom came over and cooked for the family. I kept good portion control, and the meal was well balanced with broccoli, potatoes, and steak meatballs. The fat from the meatballs came mostly from the steak, yet it did not have too much fat running through it. We cooked the meatballs in the oven without any oil. The broccoli was plain, and I'm not sure what the potatoes had in them. They were broken up and cooked with the broccoli. I should have asked. Mom likes to sneak a little of this and that into her in-prompt-to recipes. She's a great cook, but I usually need to make sure what I'm eating is not too fattening.

This week was not a problem staying focused. As long as I'm eating every 2 1/2 hours I can keep on track.
This week I worked out 6 out of 7 days. Now we are on week 2. The cookies from the cookie exchange are slowly being eaten up by my husband and children. I haven't touched them, but they look very good. I think I'll just enjoy the fact that they look so good on the kitchen counter and they can provide comfort to my eyes and not my body.

Peanut Butter Banana Shake Recipe and more....

Yes, I love my peanut butter and banana shake!
Here is the simple recipe.

In this order I put these ingredients into my Braun Blender, a normal size blender.
Approximately 10 oz. of tap water.
1 Banana (if my bananas get really ripe I take off the skins, wrap them in cellaphane or put them in a Ziploc baggy and freeze them until I'm ready to make my shake). I always use a medium or large banana.
1 Scoop Protein Powder: I use vanilla Lean Complex 4. 1 Scoop has 1 g fat, 150 calories, 32 g protein, and 2 g carbohydrates, 1 g sugar, which is Sucralose. However!!! Recently my husband went to the store to buy the protein powder and the company has changed it's label. It's called Lean Complex 8. I haven't tried the new vanilla but my husband says it's good. The profile is 150 calories, 1 g fat, 2 g carbohydrates, 1 g sugar from Sucralose. The big difference between the two protein powders is that the new one has 8 different types of proteins instead of 4 and they are time released.

1 rounded Tablespoon of Organic Peanut Butter from Costco. I love that peanut butter. You have to stir it which is a pain, but oh well.

I put all of the ingredients into the blender until blended and drink. Yummy!
I have 2 adult gummy vitamins and 1 chewable calcium, because I just love sweets...and that is my breakfast.

Recommended Shake from a friend:
Peach Ginger Recharger ( from the Oxygen Magazine October 2010 Issue)
I have not tried this shake yet, but a friend of mine who recently decided to subscribe to the magazine  because I was relentless about how wonderful this magazine was for women who really wanted to get fit and also readvaluable information that is meaningful to body transformation.

1 red or orange fleshed peach, pitted and chopped. However during this time of year I would be likely to use Costco's peaches in a jar. They come in a 3 pack.

1 1/2 tsp grated fresh gingerroot. Use the fresh ginger!
1 cup low-fat buttermilk. If you don't have buttermilk there is a way to make it with the ingredients you have at home. Look it up on the internet. It's something like using vinegar, lemon juice, and nonfat milk. Sorry I don't have it at my fingertips.
1 scoop vanilla whey protein powder
Ice cubes ( I might use 3).

Place all the ingredients in a blender and blend thoroughly.
272 calories, 2 grams fat, 15 mg cholesteral, 30 grams carbohydrates, 2 grams fiber, 20 grams sugar, 33 grams protein.

Mocha Muscle Shake
I have not tried it but it has peanut butter and I love peanut butter. See what you think. It also comes from my favorite magazine, Oxygen. I am posting this recipe because it's lower in carbohydrates.
Ice cubes
1 cup soy milk (but I may try Rice Dream or NonFat Milk)
1/3 cup brewed coffee
1 TBSP all natural peanut butter
1 scoop chocolate flavored whey protein ( I would use Lean Complex 4 or 8: chocolate flavor).

200 calories, 7 grams of fat, 0 cholesterol, 18 grams carbohydrates, 18 grams protein.

Enjoy! and let me know what you think by leaving me a comment in my blog.
I love the questions. Keep them coming! Whatever I can do to be your motivator will in turn also motivate me to keep going.

Saturday, December 18, 2010

Tea and Comfort

I love tea! I drink it about 2-3 times per day. I have  favorite tea, which is the decaffeinated Good Earth tea. It has a very rich flavor perfect for the fall and winter months. It's a very strong tea, so I use one tea bag for at least 24 ounces of hot water. I found another tea at the grocery store the other day. It's called Egg Nog Holiday Tea. You can tell I love my comfort foods and drinks! This tea smells just like egg nog, but without any calories. I like the Good Earth tea better, but the Egg Nog tea is a good alternative.

I drink tea because I like the warmth, and it's calming and soothing mentally and physically, and keeps me on track nutritionally. In fact, I'm wanting a little nibble of something right now, so I'll probably have a cup of tea before bed. It really provides me with the feeling of having a "comfort food" without having to eat a comfort food.

Today's Workout:
Kettlebell at 7am

Food Today:
same banana protein powder smoothie that I always have with banana and peanut butter.
1030am: 1 egg and 1 package of sliced apples
1pm: I was in a hurry and grabbed a protein bar
3pm: another protein bar. I rarely have more than one per day, but I was a little unprepared today
530pm: dinner halibut & 1 veggie patty.

Vitamin Supplements:
2 calcium chews today & multivitam/mineral supplement.

4 (32oz) bottles of water

Tomorrow is supposed to be a day off. I'm debating about whether to go to super sunday cardio kickboxing at Cal Elite 730am tomorrow. I want to go, but the body also needs a day of rest.

It's important to learn new ways of coping if the old ways are not working.

Friday, December 17, 2010

I love to eat

I love all those yummy foods during the holidays and even when it's not a holiday. I like all the fattening, high calorie, salty, and sugary stuff. Today I made 5 dozen cookies for a cookie exchange party I went to for homeschoolers. It was fun baking them with the children. I made semi sweet, white chocolate, and peanut butter cookies. It smelled so good! It was hard not to eat the batter. The batter is probably the best part as far as I'm concerned. Can you believe...I didn't have a single lick or single bite or single cookie! I just knew if I had one cookie I would want more and I would want to sample each one.

Instead I stuck to my program. My 4th meal was a chocolate chip protein bar, which satisfied my desire for a cookie. I know that someone out there may think I'm crazy because I should probably relax and have a cookie. But honestly, it's not going to help me achieve my next goal. I realize it's the holidays, but it's also a time when I need to focus on my training. I could wait until January 1st, but then I'll only have 3 months until the competition, and I'll just get further away from my goal. I really want to compete in at least one more competition. I want a 3rd or 4th place trophy to prove to myself that I can do better than the last competition. It may not happen, however, I do know that I can look even better than I did at my first competition.

Honestly, I just feel better when I don't eat all that C---. My emotions, my body, my attitude, everything is just 100% better. So for me, it's worth the sacrifice. I already gained a little weight from October 30th-the beginning of December, and I am not interested in having to work that much harder to take off more pounds to meet my goal.

With the parties and continous stream of holidays throughout the year it would be easy just to cave in. Just because it's December doesn't mean that being fit is out of style or "grinch-like".

I had a great day at the cookie exchange talking about homeschooling options and the lifestyle. If anything, the conversation really fed my body what I needed.

Tomorrow morning Paul has Kettlebell at 7am. I just finished working out tonight and I am hoping to drag myself out of bed, if I can get some quality sleep tonight. Otherwise, I'll go to the Super Sunday cardio kickboxing at Cal Elite.

Thursday, December 16, 2010

morning or night time workouts

I like working out in the evenings best. For one thing, I don't have to get up early in the morning, which works out well, since I go to bed late. Also, when I workout in the morning I tend to be hungrier in the daytime. If I workout at night, I have a 1/2 scoop protein powder and just watch television and go to bed. At night, if I am a little hungry I feel okay going to bed without more food in the tummy. At night I'm usually more stressed because I've had a full day of doing so much, so the night time workout helps me calm down and feel happy again.

Morning workouts are good for people who want to get their workout over with and not have to deal with it at the end of the day. They are also good for those people who just cannot fall asleep fast enough after a nighttime workout. I used to workout in the morning when I was younger and in school. However, it just doesn't seem to work as well for me now that I have a family of my own and lots of obligations.

Another big factor for working out at night is that my husband also works out at night. While there are many days that we do not workout together, because I'm at a Kettlebell class, there are at least a few nights per week that we are together downstairs in the garage working out.

Whether one works out at night or in the morning really doesn't matter. There are pros and cons to both. For me, working out at night is best because I'm able to stick to it better, which of course is key.

Tonight I was going to go to kettlebell, but my evening plans changed, and I needed to be home. So, after the children went to bed, I went downstairs and ran for 30 minutes, walked for 5 minutes, and stretched.

Now I'm happy.

Wednesday, December 15, 2010

4 months until the next competition

Tonight I was on the treadmill and counting how many months until the competition. I can't believe it's only four months away. Saying the competition is in April, it seems so far away. But when I say it's 4 months away it doesn't seem that long.

Today was a good day nutritionally. I had my typical 5 meals and then 1/2 scoop chocolate protein powder after my workout tonight.

I was away from the house most of the day so I packed 4 meals for the kids and me. I have to say I must save a lot of money not buying food out, saving time not having to wait in lines, and being able to keep the food healthy for all of us. Plus I am rarely disappointed with what I'm eating. I can't always say that about the food that I buy spur of the moment.

Tonight I walked for 10 minutes then ran for 20 minutes, then cooled down for 5 minutes. I did a light leg workout of 4 giant sets of 15 reps each  of hamstring curls and alternating lunges. Tomorrow night will be busy. I will go to my kettlebell class then hop on over to the mall for a moms night out for homeschooling moms.

Tomorrow I'm going to write about the pros and cons of working out in the morning and working out at night.

Tuesday, December 14, 2010

Sleeping well

I know when I eat well and exercise consistently I sleep better, feel peaceful, and I'm sure I am smiling when I am sleeping. Something like sleeping well after eating and exercising well in one day feels like a "reward".

It may sound odd to look at sleeping well as a reward, but everything that makes me feel better, happier, and calmer is really a reward of enjoying life more.

Kettlebell Training:
Yesterday and today I attended kettlebell. Both days I had great workouts. I plan on working out at home tomorrow night, thenThursday back to kettlebell class, Friday at home, Saturday at Kettlebell, and Sunday a day off. This is what my schedule will be like this week. Kettlebell always makes me feel stronger from the core to the extremities.

This week I'm taking moment to moment when eating. I have been planning my meals ahead of time, so it's easier to just grab meals and run out of the house as needed. Tomorrow I'll be out of the house pretty much all day until 615pm, so I'll be loading up the cooler for the children and me.

This morning I went to the market before the children woke up. I bought bananas, pepperocinnis, red bell peppers in a jar, and chocolate chip cookie dough Promax Bars to have what I want on hand for my morning and afternoon meals. When I don't have all the things on hand at home then I'm most likely not able or not willing to stay regimented. When I have all that I need It's easier and I have to think less.

Tonight was just a hodge podge of things to share. My mind is a little bit all over the place, so I'm just sharing lots of different thoughts about a variety of subjects.

Monday, December 13, 2010

MIA all the way

I've been Missing In Action for a while. I got off track with my eating and exercise, but again mostly the eating. Last week was so busy, I think I didn't even stop to take a breath. Homeschooling has been very time consuming for me, my sick cat, and then add in the holidays and our busy Orange County lifestyle and you get a true mess!

This week is much better. I'm just going to get right back on track with everything. Today was a great day with homeschooling. I've made lots of modifications to their daily work to make it easier on me, more challenging for them, and less time consuming for all of us. My cat, who got in a fight last week had me running back and forth from the ER during the weekends and week nights and then back again today to the vet is finally less needy.

Perhaps the rest of the month is a good time to focus on slowing down and doing less, and just trying to stay on track with nutrition and exercise. I need to put ME back in the equation in regards to not overextending myself and just trying to stay focused on the best way to care for myself.

I'll be back at Kettlebell either tonight or tomorrow, but I'll definitely workout tonight. My eating was back on track today. But for the rest of the month I think I will just focus on minute by minute and not day by day. I'm back at baby steps.

Friday, December 3, 2010

Day 5 - Diabetes

Day 5-
It's Friday and the week went by so quickly. Tonight I kept my exercise to a minimum with only 30 minutes running on the treadmill + 5 minutes cool down. Tomorrow morning I'm going to the Kettlebell Class Paul Daniel is having for FREE from 730-930am. I didn't want to exhaust my muscles, since I just finished working out this evening(915pm) and I don't have a long time to recover until the morning workout.

My nutrition intake was similar to yesterday, except that I had about 3 oz of Steel Head Trout & 1 1/4 veggie patties. It's my yummy right now. I just love those veggie patties. My other yummy is having Roasted Red Peppers in a water/brine. You can get them at the supermarket. They are next to the pepperoccinis.

Diabetes and Lifestyle Conversation:
I was having an interesting conversation today with someone I know. It was interesting because in light of her having diabetes and managing it somewhat with the modification of food and mostly with medication, she said to me that I should try to let up a little on the the nutrition/fitness regiment and be more involved with social functions that involve food, and perhaps the intense regiment or structure that I live is placing too much stress on my body.

Of course, my first internal reaction was that the regimented nutrition and fitness program keeps me happier, balanced, and more capable of handling all my obligations. When I am not working out and don't eat well everything seems to bottom out. I commented on the fact that I have been involved with social functions but I just refrain from eating if I'm not hungry and choosing carefully what I eat when I am. In addition there were other factors that have played a significant part of my stress.  I have been working hard to manage the other factors, but as everything, it takes time to see significant improvements.

On the other hand, my internal thought about her was that she needs to be less lax about social situations that involve food so that she doesn't have to manage the diabetes with medications and doctor's visits, and she really needs to start some kind of consistent exercise program, wherein exercise is not just something that "I'll see about whether or not I have time to do it" but builds it into her daily routine.

Sometimes I'm left stumped for words when I am aware that diabetes can be managed and eliminated with consistently healthy nutrition and fitness, and yet the person who I was speaking with not only knows that, but chooses to wait until the doctor says to take the medication and go to a class for diabetics. I understand that it is important to take medication, but the other things need to be built into her daily routine. Yes, it's hard. No, we don't always want to do things we don't like. Yes, it's hard to get started. Yes, it's hard to stick with it.

There's a NO, NO, and a YES, YES for all of our thoughts about exercise and nutrition, but it still doesn't change the fact that the body needs to move and needs to be fed properly or I know for a fact that I will see some of these same ailments in my future if I play the NO NO YES YES game.

Thursday, December 2, 2010

Day 4: Group Kettlebell Workouts

I was driving home from kettlebell this evening and I started to think how important the energy and connections of any group is when working out with others. It's comfortable, low key, unpretentious, and enjoyable to be in such a wonderful group of people. I can't say that about every exercise group I've been apart of. It's been a long time since I've worked out with others, but as I recall, many of the group classes I've attended at fitness centers did not always feel comfortable.

I have to say that going to the kettlebell class at Cal Elite Sports Center in RSM is something I really look forward to. This part of working out is important to me, because even though I am self motivated, having a class that I feel comfortable in helps during those times of "I don't want to go....but i know I have to go" moments.

Tonight's Fitness Program:
Kettlebell class with Paul Daniels: for 45 minutes. It was awsome.
I love the thought of knowing that the kettlebell really shapes the body. I came home and had a 1/2 scoop chocolate protein powder (75 calories)

Today's Eats:
830am: 1scoop protein powder + 1 Tbs organic peanut butter + 1 large banana= approx. 400 cal.
1030am: 1 bag apple slices from Costco + 1 hardboiled egg = approx. 150 cal
100pm: small sweet potato+ ground lean turkey + pepperocinis + sliced jarred red peppers = 250-300cal
300pm: 1 protein bar 290 calories.
5:15pm: (earlier than normal because of an early kettlebell class) 1 veggie patty + ground turkey = 225 cal.

Total with 1/2 scoop protein from above: = approx 1400 calories (give or take50 calories).

Plus I had two mango ginger chews + 1 piece of gum + 4 or 5 32oz water throughout the entire day.

At the end of the day or anywhere in between I'm not usually hungry. Today I was not hungry at all. My fat intake before my workout was about 5 grams of fat and after the workout it was "0". Fat is definitely in the morning, the 2nd meal, and at 3pm mostly. Most of my diet is pretty balanced in fat/protein/carbs. Portion size is EXTREMELY important. For a period of time when  I trained for my first competition I had to use the food scale to measure my protein. It's easy to get too little or too much.

In the frig right now....
I have left over steel head trout & ground turkey which I have been using for the past 3 days. It's vital that I have prepared food around so that I can grab and run.

Another very successful day.

good sleep + good exercise + good eats = happier me + emotionally more balanced + physically and emotionally able to handle various stressors throughout the day without snapping.

Wednesday, December 1, 2010

Day 3 Progress

It's not the best picture, but this was the 5th place award I won at my first competition. Next competition I'd like to place 3rd or 4th.
Today was an excellent day too!
After the girls went to bed, I went downstairs in the garage and worked out at 8:20pm.

My mind and body are starting to get back into the swing of things. I ran on the treadmill for 30 minutes + another 5 minutes for cooling down. I ran 1/2 the time at 4.5 and the rest at 5.0. No incline. Then I did 3 different exercises for my legs: butt blasters, abductors, adductors. Then, I finished off with 3 sets of 2 unassisted pull-ups.

When I was on the treadmill I wasn't jiggling all over the place like I spoke about a few days ago. I think what helped was the leg workout I did on Monday. Some of the muscle fibers weren't so loose. Sounds weird, but there was a noticeable difference.

To give you an idea of what I ate today:
meal #1: 1 scoop protein powder + 1 banana+1 Tbs organic peanut butter.
meal #2: 1 bag of sliced apples from Costco + 1 hardboiled egg
meal #3: ground turkey + yam + corn taken from the cob. No seasoning or fat on this meal.
meal #4: protein bar (290 calories)
meal #5: white meat chicken + brown rice + 2 tsp salsa
meal #6: after workout 1/2 scoop protein powder.

I wanted to share that meals #2- #5 were meals that I ate while out of the house today. I always carry at least 3 meals with me each day for myself and then another2- 3 meals usually for the kids. Life gets so hectic and it would be easy to just go with the flow, but it really helps me to plan ahead of time what I'm going to make and eat for the next day...not only for me but for the children.

Today for the first time I tried the Flame Broiled restaurant. My daughter had a reading and writing class until 5:30pm tonight, and I didn't want to drive all the way back home and then go back to the place where I pick her up, so I thought I would see what this restaurant was all about. It was great! They have the calories, fat, protein, for all their meals listed. Also, they had great options. They had a little chicken bowl and a larger one.

If you haven't tried this restaurant and you are looking for a nutritious and healthy meal...these restaurants are all over Orange County. I'm always looking for options just in case I run into a jam or I need a change.