A Confession & Wins

I have a confession to make: the day before yesterday is the first time I’ve “voluntarily” worn a bra in years. I’m not even sure why I put it on. I work from home, my yard is secluded…I’m rarely ever in a situation (unless I’m headed out to the store) where I’d been seen. But my reason for not wearing one isn’t the generic “I hate them, they’re uncomfortable”. It’s because I haven’t properly fit in mine after gaining a bunch of weight. So sure, technically it was uncomfortable and I hated it, but what I really hated was that I had gained all that weight and I refused to spend a bunch of money on new ones. (Those suckers are expensive and even more so for us busty gals!) When my bras fit, they are incredibly comfortable and I do like them.

So back to the other day. No idea what prompted me to grab one from the drawer and put it on after my shower, but I’m glad I did. The darn thing fits again!!! In fact, it fits better than it did the day I bought it! Definitely what my friend and coach calls a NSV (non-scale victory).

Speaking of scales, there’s a win there, too. I’m down ten (plus) pounds! The great thing about this journey is that the weight isn’t just falling off. It’s coming off slowly, methodically (though I AM losing inches left and right which is awesome). It is sustainable! I know I’ve said that a lot lately, but this is huge for me. Finally something I can use forever. I don’t have to transition out or learn yet more new eating habits. This is it. Me. My life. My schedule.

I rewarded myself with some new shoes – Puma Cell Riaze Mesh running shoes. I dig the minimal soles on the front of the shoe. I like being able to “feel” the floor when I am doing weights and resistance exercises. I’m not a runner so I cannot speak to how they perform there, but they are perfect for my use. I may need to pick up a second pair.

21 Day Fix: Lessons Learned from a Beginner

I’ve joined a new 21 Day Fix challenge group that starts tomorrow (the “official” 21 days starts on Monday, Oct 5th with four days to prep). If you’re interested, let me know and I’ll connect you with one of the coaches leading the challenge!

With that, I thought I’d put together some lessons learned and lessons remembered from times past (when I was much more fit) that I would have liked to have known going into my first try with this program:

  • You CAN do this! I am a 110% bonnafied couch potato. Even when I’m fit I’d rather sit and read a book or lounge on the patio with a beer than do pretty much anything. Especially *gasp* workout. That said, I am LOVING this program and actually look forward to my daily sweat sessions. And you will be amazed at how quickly you progress. However, also be patient. You will progress quickly, but it may not be in areas you expect or can see. That’s OK! Progress is progress and you are building the foundation for those visible, tangible changes.
  • Is is absolutely OK to modify! I modified the heck out of the modifications my first go around and still do for some of the moves even five weeks in. However, other moves I can now not only do “properly” but with the heavy weights! (I use 3, 5, and 10 lb weights…I strongly recommend getting a set of 8lb to bridge the 5 to 10 gap if you’re able.)
  • Stay hydrated! And I mean follow the eating plan which includes water intake. It may not seem like it matters, but it does. You’ll see what I mean on those days where it just doesn’t happen that you get in all that water. Also, following the eating plan is NOT a “diet”. It is a new view on balanced meals and portion control using real, unprocessed foods. You can use this “plan” forever. My goal is to eventually find a happy balance of including more cheese and beer in my weeks, but that’s after I see more progress toward my current weight-loss goals. I strongly recommend planning each week out over the weekend (or whenever your non-work/free days are). I only cook for one so it is a little easier to plan on the fly and even with that, I still plan on Saturday and shop on Sunday.

All that said, I’d also like to throw in some “technical” pointers:

  • Don’t grip the weights too tight. While obviously you want a firm grip, of you find yourself in a death-grip on them you will wear yourself out fast and potentially put a lot of unnecessary strain on your hands, wrists, and forearms. I learned this from a past personal trainer and “re-learned” it my first week of the 21DF program. Heh.
  • Do NOT let your knees go past your toes when doing lunges or squats. Autumn will mention this during some of the workouts, but I think it’s important to note this ahead of time. Hyperextending your knees puts undue strain on them and can quickly lead to injury.
  • Keep a tiny bend in your knees and elbows (don’t “lock” your joints). Autumn also mentions this at some point in one or two of the sessions, but I think it is better to know up front. Not only does locking your joints run the risk of injury, you also aren’t fully engaging all the muscles and thus aren’t getting the most of your move. Along this same line, control your moves. Don’t swing or kick out, but make your moves purposeful. This also increases the benefits of the move and reduces injury risk.
  • Above all else, listen to your body! There is “holy moly I’m sore because I haven’t used these muscles in over a decade” and there’s “oh wow that ankle REALLY hurts and looks a little swollen”. If you have former (or current) injuries, take care of them. I currently do the Total Body Fix twice a week, substituting it for the Cardio Fix. I do this because the Cardio Fix simply has too many high plank moves that I can’t do due to a former wrist injury (I also have to do alternate exercises during the push-ups on the Upper Fix day). They key here, though, is to keep moving. Find a move or workout that is (somewhat) similar and keep going! (Some high plank moves I can modify and do from my forearms.)
  • Stretch!!! Sore muscles like to be moved…gently. My advice here (in addition to my friends The Hot Bath, Ice, and Advil) is two-fold: first, use the cooldown moves from the end of each of the big workouts either in the morning or in the evening each day (or both!). Stretching is your friend for keeping things loose and also general limberness. Second, keep moving throughout the day. Try not to sit too long at any given time if at all possible. As an example from a bonnafied couch potato – I’m stuck at a desk on conference calls 8-10 hours per day, so I try to use my speaker phone so I can stand and/or walk around a bit and it makes a world of difference.

There you have it. Everything I would have like to have known or be reminded of prior to starting my first round of 21 Day Fix. My last bit of advice would be to spend a little time to watch the workouts without participating. So much easier than trying to figure out what’s coming next the first time through.

I hope I can get some folks interested. I’ve never been one to join the “trendy” workouts or the newest and latest “diets”, and was incredibly skeptical of this until I heard how successful folks who I know and trust have been with it. I decided to give it a shot and it is one of the best things I’ve ever done for myself. I truly believe you won’t be sorry if you also give it a whirl!

30 Minutes – Every. Single. Day.

This week marks four straight weeks that I have worked out a minimum of 30 minutes each day.

Let me repeat one more time:  Every. Single. Day. Seven days per week.

I didn’t exercise that often when I was at my fittest. I have NEVER worked out this consistently. And I feel awesome. I seriously feel like Super Woman!

Over the past week I’ve added to the routine – in addition to following the 21DF schedule, Mon/Wed/Fri I added in the 10-min Ab workout that comes with the program. Tues/Thurs/Sat I added 30 minutes of rowing. Sundays are the Yoga workout only (rest day).

Food continues to be a work in progress…mostly going well with some crazy work days that have me back to eating one big meal at the end of the day. (Only twice this week, though!)

All in all, I am ecstatic at how this is going. It is doable. Enjoyable. I’m seeing (and feeling) fantastic results. I have more energy. I feel happier. Even the insanity at work, while it makes me nuts during the day, isn’t stressing me out. I’m able to leave it “at work” when I shut down at 5pm. I have cheekbones again! I still have a bit of a double chin, but in a few weeks that will be gone too.

I am starting to feel like ME again! I don’t want to be a swimsuit model or look like some super bodybuilder. I just want to get back the energy and drive I had a decade ago. I want to be able to walk into Target and grab some pants or shorts or shirts or dresses right off the rack and have something fit that doesn’t look like my grandmother’s old curtains (sorry grandma) and that I didn’t have to desperately search for on that one rack tucked I into the far back of the department next to the maternity clothes.

I am well on my way with this journey and the timing couldn’t be better…this weekend I will be tearing carpet out of most of my house, painting, packing unnecessary stuff, and hauling things to Goodwill. Getting so close to having this place on the market. And then the Big Move! Market and weather permitting, I hope to be back in the Pac NW by the new year. As this past month has proven to me – ANYTHING is possible!

I grabbed my foot!!!

For the first time ever I was able to grab my foot with both hands while doing standing quad stretches. Pull your foot up towards your butt to stretch out the quad – typically grabbing it with the hand on the same side. Once your foot is up near your tush try reaching behind you and grabbing it with your other hand as well. And I was able to do it on both sides without any problems!

Until today I couldn’t even touch my foot with my other hand let alone grab ahold of it. I am pretty excited. I also did fairly awesome planks (on my elbows and toes) for 30 seconds at a time.

I also totally rocked the rowing machine. It was a good morning and I know I am going to feel it tomorrow.

Food Stuff

Recently I have seen lots of random postings and articles about food, eating, dieting…you name it. I overhear conversations about diets folks are on. My trainer even gives me random tid-bits of advice about nutrition. All of it has made me once again take a look at my views on food and nutrition. My journey is an adventure to get healthy. In the process I expect to lose some weight (a lot of weight, actually) and get much, much more fit than I am. But neither of those things is my end goal. My end goal is to feel good and some crazy diet isn’t going to do that for me. So here’s my take on food:

Buy Local: I don’t take this to any extremes, but I do have a small garden. I shop at the local farmer’s market, and I try to buy foods that come from my state/region if not from right down the road. Does this mean I never buy exotic fruits or veggies that don’t grow around here? Heck no! Some of that stuff is mighty, mighty tasty and I want it.

Organic: Let me be clear – I do not think organic foods are more nutritious than traditionally grown foods (this seems to be the basis for many arguments around organic foods which makes absolutely no sense to me). That being said, I try to buy organic foods when possible to avoid ingesting any more chemicals than I already do. With meats and eggs I try to buy free range and grass-fed. This is where the local farmer’s market comes into play – you can talk to the people who raise the food. Find out what their practices are. Just because they are not certified organic does not mean that they don’t have the same or higher standards. Getting certified is expensive and a general pain and many smaller farms simply can’t or don’t want to go through the process.

Eat Real Food: I have heard variations on this in “diet” form that go to some extremes (paleo diets, eating “clean”, biblical diets, etc.). The gist of all of them, though, is to eat real, whole foods and remove processed “fake” foods. The second part to this is don’t kill your food cooking it. Overcooked food loses nutritional value not to mention it just tastes yucky. I try to avoid fried foods. Again, am I always very good at it? I live in the South…eating fried foods is nearly unavoidable, but I try to keep it to a very bare minimum. (I mean seriously, have you ever had a deep-fried Twinkie??? Nutritional value: zero. Taste value: off the charts!)

General Nutrition: I eat red meat. And I don’t just eat it, I love it! But I also eat a lot of fish and chicken and occasionally pork. With all my meats I try to eat lean cuts and trim almost all the excess fat from them. A note about fish (specifically salmon): I will only eat wild-caught Alaskan/pacific salmon. The Monterey Bay Aquarium Seafood Watch list’s best choice items are a good, easy way to find sustainable fish and seafood with healthy populations. I also eat a lot of vegetables. I am even growing some of my own this year (squash, tomatoes, cucumbers, several herbs, and I am trying a watermelon and a cantaloupe). I need to cut back on the amount of butter I use. I drink regular old cow milk (organic, but if I could get it, I would drink raw milk without a doubt!). I try to avoid refined sugars and flours. I eat cheese. I drink boat-loads of water.

Moderation: This is key. Every diet on the face of the planet (and I mean “diet” as in the crazy plans people come up with to shed pounds) relies on cutting calories. If you’re already eating real foods and not fast foods or pre-packaged processed stuff, etc. then it all comes down to portion size. Limit your fats and sugars, up your quantities of veggies, and make sure you get enough protein.

Exercise: Food alone will not make you healthy. You’ve gotta move. And I don’t mean any sort of hard-core regimen. Just move. Walk the dogs. Mow the lawn with a push mower. Go play in the park with the kids. Take your significant other out on a hike. But be and stay active.

So there you have it. I don’t have any goals to win body-building championships or medals for finishing first in a marathon. I don’t need (or want) to look like a runway model or some Hollywood superstar. I don’t want to eat just protein shakes or cabbage soup or some other limiting, boring and unsustainable diet only to gain all the pounds back as soon as I return to eating normally. I just want to be healthy and feel good and maybe live a year or two longer because I worked at it a bit.

Another day…

208.6!!

Whew. Less than ten pounds left before I am rid of that nasty “two” at the front of that number. I am pretty stoked!

The garden is growing full speed ahead. I’ve already eaten several home-grown squash and will have my first cucumber tonight! The tomatoes have a billion green ones on them, but I think they also have blight which seems to be killing the new buds/flowers on one of the plants. I am going to go to the garden center tonight and look for some calcium rich something or other to put around them to see if it helps. Also, I’m removing all the affected parts and throwing them away so I don’t spread it. I will be super bummed if it affects the tomato fruit and rots them too (it sometimes causes blossom end rot).

Work is also going full speed ahead. We have made a few offers to folks to fill our open positions and hope to have everyone hired and on-board starting the second week in July. Between now and then is a ton of work to do. The best part, though, is no travel until at least mid-July! Almost four weeks straight at home…I won’t know what to do with myself.

Actually, I do know what to do with myself. I will get myself on a regular weekly gym schedule! I still see my trainer once a week, I even rescheduled this week to meet with her today because I was out-of-town Monday and Tuesday. (Yes, I am very proud of myself!) I plan to do more strength stuff at home and then will make a point of getting to the gym at least three days per week for cardio workouts. I am determined to defeat the elliptical…my nemesis. I am also very fond of the rowing machine and the recumbent bike.

Other than that, nothing new to report. Life is busy. Animals are all healthy (OP has fur balls, but it is that time of year). And I think I am going to pick up some Copper River salmon for dinner tonight. Things are alright.

I feel good!

Sore, but good. I lasted a whole five-and-a-half minutes on the elliptical machine today. What is even more impressive is that I didn’t feel like passing out, falling over from jello legs, or like throwing up when I was done. That’s some serious progress for me.

After that five-plus minutes of hell we moved onto legs, core, and shoulder work.

The garden is growing fast and I’ve already started harvesting some squash and herbs, so that has made preparing dinner more fun (and healthy)! I even got to use my kaffir lime tree leaves in some chicken curry I made the other night (I also used my first zucchini in that dish). Tonight I am trying out a yellow zucchini from my neighbor’s garden. It is not a summer squash, but an actual, yellow zucchini. I’ve never heard of them before so we shall see what it tastes like.

Just two more weeks of travel to finish up my old job responsibilities and then moving on to the new ones. There will be some travel in July and August for training – even so, it will be nice to have a different destination activity for those trips and not the same old thing I’ve done the past seven or so years. In the meantime we have done some marathon interviewing of new candidates for our team and I think have found some strong ones. Fingers crossed that the next level of interviews goes well for them.

My niece turns one on Saturday! I can’t believe it has already been a year and I am really looking forward to seeing her and my nephew in August.

That’s all for now…time to get back to the required online training I have to take now that I am officially a “manager”. *sigh*