Fierce during the Festivities

I haven't logged what I've been doing during break and I just wanted to catch up.
Yesterday: 80 minutes on the elliptical
Tuesday: 30 minutes
Monday: 30 minutes
Christmas Eve: 45 minutes

I've been keeping pretty paleo. Tomorrow we're having a BBQ for the UFC fight and having friends over. My husband is calling Swamp Feast given the variety of meat we'll be serving:
Smoked Duck
Pork BBQ smoked on the Traeger
Gator Sausage
Deer Sausage
Crawfish Sausage
Coleslaw
Fresh strawberries and raspberries w/organic whipping cream

I'm pretty excited for the fight and for the smoked duck. We had it last year and it's phenomenal.
I'm also going to brunch w/my bestie from work, Desiree and her boyfriend Alex. We're going to a fabulous restaurant here in town, 909 Coffee & Wine. They have a great menu w/several paleo choices.

I will likely work out before I see her or directly after. I have to definitely make time tomorrow to keep my physical focus.

That's about it for now, have a great primal day!

Holiday hurdles without the girdles!

I hope everyone is having a wonderful holiday season and you're enjoying time w/family and friends.
With all the parties, dinners, happy hours, & get togethers, there's bound to be a slip up here and there from our paleo lifestyle. I have indulged a little bit but I've kept on track for the most part. Eating bread definitely made me feel sluggish and upset my digestion. Eating lean protein, greens and staying on my paleo path really wasnt all that hard at the parties we've attended. I also found time to get on my elliptical and Total Gym. Finding time for myself while my inlaws have been in town has not been easy but it's essential to have that little bit of solitude and physical focus.
I also love Robb Wolf's Paleo tip of the Week - the mind set of EEB. Enjoy Every Bite. Don't just sit there, in front of the TV or computer and shovel it in, be mindful of what you're putting in your body. Think about how much you're eating, how it tastes, and take a break in between. See if you're feeling sated. I usually try to drink some water and wait 5-10 minutes to see if I'm full. I hate that bloated, over-full feeling...it makes me feel awful.My mom used to ask us, are you bored, are you thirsty or are you really hungry? Often we're thirsty and not really hungry or we're just bored. This is how you end up gaining weight.

Don't forget to work in that exercise - if it means getting up early or staying up a little later, make sure you get that exercise in to help balance your stress, those high caloric meals, and keeping your routine intact. You'll be way ahead of the game on January 1st when everyone else is feeling sluggish and making new years weight loss resolutions.

Below is the full clip from his weekly email, which I highly recommend signing up for. Robb's book and website are really the easiest way to break in to Paleo living and he makes everything so easy to understand. Amy Kubal is a consulting contributor to his site and her EEB tip is perfect advice for avoiding holiday indulging.

Paleo RD Tip of the Week
By Amy Kubal, MS, RD

Combat stress eating with the EEB rule!

Stress – it’s a fact of life.  It can be good, bad, beneficial and/or detrimental all at the same time.  Regardless of what the stressor is the body’s logic is the same; take in as much food as possible and store it.  When ‘stressed’ we often don’t make the best food decisions – bring on the cookies, chips, donuts…  When the damage is done we feel worse than when we started and didn’t even taste, let alone enjoy, the less than nutritionally virtuous foods.
Since stress is a necessary evil, we need to find ways to tame the ‘food frenzy’ response it initiates.  This is where the EEB Rule can help.  EEB = Enjoy Every Bite.  Think back to the last time you went on a ‘stress binge’ – did you taste those candy bars?  How about the chips – did a handful turn into a bagful?  Instead of grabbing, chewing, swallowing and feeling guilty force yourself to STOP (yes, stop) doing everything else.  Sit down and BREATH, take a minute or two and look at the food you have chosen to help ‘calm you down’.  Is it what you really want?  If the answer is yes, fine – but replace saying or thinking “I should” or “I shouldn’t” with “I choose to.”  Take responsibility and own it.  Next, create an experience – not mindless shoveling.  Sit down - you and the food – nothing else.  Enforce the EEB Rule and truly Enjoy Every Bite.  Savor the texture, flavor, appearance, and smell.  NOTE: This applies to all foods – cheesecake or Cheeto’s – no exceptions.  Whether it’s bite number two or bite number 22, the second you stop enjoying and really tasting the food stop eating it.  It doesn’t have to be gone; there is no need to ‘clean your plate’.  And yes like mom said, there are people starving all over the world – but they don’t need Cheetos either.

Amy Kubal is a Registered "Paleo" Dietitian and the ring leader of Robb's RD consulting team. She works with a wide range of clients from competitive athletes to those dealing with complex health problems. Check out her bio and consulting options, and her blog Fuel As Rx to get your Paleo nutrition fix.

The list of things I've learned the hard way in relationships......

~ If you read both my blogs, you'll see this twice. I am going off topic today to put this out there for some friends having relationship woes.~

I have said this many times to many friends, Don't waste your time on someone that's not willing to waste their time on you. This is always my first piece of advice. It may sound pretty simple but sometimes we want something so badly that we can't see the reality of what's actually occurring. And we go tripping after things that are better left alone. Usually this ends up with a lot of hurt, regret and tears. And a phone call late at night from a friend, so this is why I am putting it down here.I've been saying these things a lot and perhaps others can benefit from my hard lessons learned navigating the tempestuous waters of romantic relationships.

In recent weeks, several friends have asked me for advice, insight, etc on relationships. I'm not an expert by any stretch, I've been married a couple of times, divorced and have had many relationships and gone on scores of dates both good & abysmally bad. But, I have found certain things to be true more often than not.

1. Men love a challenge, they want to chase you and feel like they had to work to catch you. If you give in too quickly, they get bored and move on to the next hunt.

2. Men are turned off by needy, clingy women. If you're looking for someone to take care of you, maybe you should move back in with your dad. If you do find a guy that wants to take care of you, good for you, but don't be surprised when he tries to control you and every aspect of your life. There are strings attached to those situations and you will get tripped up by them eventually. There are NO free lunches or dinners, they usually want something for their "generosity" and it usually involves a sexual favor.

3. Men love a woman who is confident, happy and have lives of their own - they want to be with someone that's got their shit together. (see #2)

4. Men are simple creatures - sex, food, sex, sports, sex, sleep, sex. If he's not into sex with you, it's likely he's into sex with someone else.

5. Men don't read into things or over analyze things the way we do. Don't leave it up to them to figure out why you're mad, sad, upset, etc. They wont. Be direct. The more you pout and act like "he should just know" the less attractive you become to him.

6. Men want to feel desired, just like you. They like to feel sexy and needed. (Needy women, do NOT confuse this issue.) Compliment him, tell him he looks hot and notice if he cuts his hair or puts extra effort into his appearance. They like to be admired just like we do.

7. Men like it when you initiate sex (see #6). They want to feel like you're attracted to them and they're not always the aggressor. Don't get me wrong, they LOVE to be in control and to ravage you in the bedroom but they also like when you ravage them back or surprise them with something hot and sexy. So go ahead, jump on top of him and pin him down, I guarantee he'll get hot and bothered in a quick second and flip you onto your back and you'll probably have some of the hottest sex you've ever had together.

8. Men will bail if you try to trap them. Manipulative women, I'm talking to you. Do NOT try to trap your man with a pregnancy scare. Relationships are scary enough, telling him you're about to have his baby will only make him freak out and run for the hills. If you're really pregnant, that's one thing and should be handled appropriately, but if you're trying to "test" him or trick him, you're in for a BIG surprise. Just because you're his "baby mama" doesn't mean he'll marry you, stay with you, or even stick around. He might pull a vanishing act and leave you holding the bag, or belly as it were. If he's scared of commitment a fake baby is not going to help at all.

9. Men lie. So do women (see #8). If you catch him in a lie, and it's significant, you should probably rethink why you're with this person and why settle for a liar when there are other available, honest men out there. And you don't need that drama. People lie for all kinds of reasons, but if he's supposed to be at Mike's house, and he's at a bar alone (or with another woman), it's time to walk away from this now. I don't care how hot he is, what you think he's capable of doing/becoming, this is only going to end with you upset, weeks, months or years down the road and miles of wasted time behind you.

10. Men don't change. Don't look at him and see "potential". You are forcing your idea of what you think he COULD become onto who he is NOW. This line of thinking will only serve to disappoint you and set him up for epic failure. If you don't like him the way he is, he'll never be enough, no matter how much "potential" you think he has.

11. Not all men are assholes. But a lot are. If you encounter an asshole, don't tolerate his asshole-ness. You are teaching him how to treat you. If you tolerate his behavior, you're responsible for your own misery. YOU are choosing to stay with an asshole so don't bitch about it. Either leave him or suffer in silence.

12. Never, EVER, ask a man if he thinks you're fat. NEVER. This is a trap. You are trapping him into an argument. AND, he will tell you the truth or he will lie. And if he lies, it's because he's trying to spare your feelings. Don't cuss him out for lying. He's trying not to be trapped and also not to be cut off from sex.

13. NEVER tell a man, I'll cut you off from sex. You can't cut him off because you might not know where he's getting it from. You are not the only vagina in the universe. And men will pretty much have sex with anyone or anything (American Pie proved this point - 3 times) Giving a man an ultimatum will backfire every time.

14. Men hate to be nagged. I hate the word Nag. One of the definitions of Nag, is an old, inferior, or worthless horse. And this is how he'll perceive you and eventually he'll want a pretty, young, agreeable filly if you continue w/the nagging. My husband does NOT like to clean, and I know if he helps he'll do the most half ass job possible and I'll have to go behind him and do it all over. What is the point of nagging him to do something he hates, sucks at, when I could be done with it myself and avoid the entire conversation? No, I don't want to do all the cleaning. However, I know that this is not his strength and never will be. Instead, when something gnarly needs doing, he does it. Like cleaning my hair out of the sink drain. It's my hair, but he is the man, and knows that I expect the really gross things done by him since I clean everything else. And, he gets to gloat about it. This makes him happy. He did something gross that I wouldn't do. This may infuriate some of you "independent ladies" but this is how it is, no amount of feigning disbelief will change it. Stop nagging him. He will only dig in his heels further.

15. Men hate confrontation - choose your battles wisely (see #14).
They don't want to fight with you. If they do, run, this is a red flag. Is it really worth it to fight over his boots in middle of the floor? Or his inability to load the dishwasher? No. Just skip it. If he drains your bank account, gets a DUI, grabs your mom's/best friend's ass, these are subjects worthy of fighting about. Just remember, you are the more analytical of the sexes, use your brain ladies and don't pick a fight just to be right or get in the last word.

16. Your happiness is not hinged to someone's approval of you or love for you. You have to be enough without him to be enough with him. No one should "complete you". They should be a compliment to your life, not the sole reason for living it.

17. You are responsible for the state of your life. If you're unhappy, find a way to change it. If you're in a bad relationship, get out of it. Don't sit and despair, you only get one life, make the most of it.

18. There are no dress rehearsals in this life. Once you're dead, that's it. You don't get bonus points in heaven for being a doormat. Too many of my friends let people walk on them. Grow a spine, some balls, or whatever, and stand up for yourself. You'll feel better and people will take notice they can't walk on you anymore.

19. You teach people how to treat you. This is truer than you can imagine. Every time you tolerate behavior that you don't like, you're sending a signal that you're allowing that behavior to pass unchecked. If you stop it the first time, you can usually prevent it from happening again. This works in all areas of your life - work & relationships.

20. If a man cheats to be with you, he will cheat on you. I know women that will argue, oh no, he's different with me. No, you're not the golden vagina that will curb his cheating ways. If he cheats to be with you, he'll cheat to be with someone else while he's dating you.

21. Trust your gut. If you think you should leave or it's over, you should start packing.

22. Listen to your friends. If all of your friends think this guy is a giant douche bag and you find yourself making excuses for him like, "you don't know what he says to me in private", "he's different when we're alone", then they're right, he's a douche bag. Your friends are a much better barometer for detecting a jerk than you are, especially if that jerk is hot or has charm. I have dated some hot guys and let myself "think with my dick" as i like to say. No, I don't have a dick, but I let my need for hot sex rule me more times than I care to admit. We are blinded by our hormones and sometimes, we need an intervention. Or Seal Team Six to extract our dumb lovesick/horny asses out of that situation.

23. Being alone for the right reasons is much better than being with someone for the wrong ones. His dick is not the only dick in the universe. There are billions of people on this planet, and I guarantee, more than one of them will treat you better and be a good match for you. And it's completely FINE to be alone. It's liberating and fun. I have a lot of friends, male and female, that are happy living their lives without a partner. They travel, go to movies, have lots of friends and none of it hinges on being part of a couple. This idea that coupledom is the end all be all is ridiculous. You are not a failure if you're single. Being single can be fun, exciting and very healthy. Don't fear the single life, embrace it!

24. DON'T SETTLE!!! (see #23).

25. If he really likes you, is into you, etc., He WILL make time for you. No matter how busy he is, he'll make time. If he doesn't call, he's not interested, so just let it go. Don't flood him with calls and texts. Move on. Otherwise you look needy and desperate. And there's no challenge involved. (see #1, 2 & 3)

26. Texting is not dating. Texting is not mysterious. Texting is lame. If a guy only texts you, he's not interested. He is keeping you in the wings as his fall back plan. You are plan B, C, D, etc. You are NO ONE's plan B! Texting is what guys do when they want a booty call. I refer to this as: "Vagina under glass - Break in case of emergency/sexual drought/desperation". They are using you for one thing and you're letting them. If they can't be bothered to actually call you, they're not interested in you.

27. If you've been "dating" for a while ( a month or more) and haven't met any of his friends, only one of you thinks you're really dating. And it's not him.

28. Offer to pay for dinner even if you don't really mean it. No guy wants to feel like you're using him for his money, and while most will probably not let you pay, they want to feel like you're at least willing to split the bill. This shows them you're not presumptuous or feeling entitled but also allows them to look like a gentleman. Also, taking him to dinner is nice too. Paying for things all the time can get expensive, offer to take him out for a change. Some guys are really uncomfortable with this but a lot of my guy friends have told me they think this is really nice gesture and it gives you major points in their eyes.

29. The flip side to that: If you're always paying for everything and he's always forgetting his wallet/atm/short on cash/etc...you're his sugar mama. And he's a mooch. Run now. Unless you like being a sugar mama.

30. If he comes crawling back to you, proclaiming how much he's changed, don't take him back. Congratulate him on his personal growth and then part ways. People don't change. We romanticize the past and remember the good things and blur the reason why we broke up. Everyone loves the idea of a guy figuring out you were the best thing in his life and he's a fool for letting you go. But there's a reason you werent compatible in the first place, and that reason is most likely still there, under all his regret and it WILL pop back up, eventually. You've been warned. This too, is a trap. I blame Hollywood.

31. And finally, your life is NOT a movie. I don't know anyone whose life plays out like a Hollywood script with the romance, happy ending, etc. There's a reason for this, these stories are FICTION. It's escapism at it's finest. Stop trying to have that Lloyd Dobler holding the boom box moment or Jake Ryan showing up at the wedding or even better, the guy in the middle of the crowded room proclaiming you're THE ONE to everyone in the world (Love Actually, Valentine's Day, Wedding Singer, The Notebook, Pretty in Pink, Dirty Dancing, Titanic, Notting Hill, The Wedding Date, The Proposal - pretty much anything with a wedding in it, The Holiday, and nearly every rom-com out there). This does not exist. Your life is not being directed by Nora Ephron or John Hughes. It's being directed by YOU. You are the leading lady of your own life, so stop waiting for direction or a sign from "the universe". Go out there and live it.

I could go on and on with this list.
The point is, only you have to the power to make yourself happy or miserable. Everything is just a degree of the choices we make. Usually if you're asking yourself questions like, why am I with him? What am I doing here? You already know the answer but you just don't want to face what you're going to have to do to make your life better. I've been there. I know. I've had to make the unfortunate decisions to leave someone, break up with someone, cut someone/something toxic out of my life. It sucks, but months from now, you'll feel better and you'll see that it was the right decision.

Don't be afraid to make decisions, it will paralyze you with fear. A lack of action can also lead you to places/situations you don't want to be in. If you don't make the decision, someone else might just make it for you. So, make your decisions, own them and take a new path. You might just be surprised where you end.

It's your life, stop letting other people control it.

I'm going to leave you with several quotes that have inspired me to live my life with conviction and purpose.


~"Don't aim at success - the more you aim at it and make it a target, the more you are going to miss it. For success, like happiness, cannot be pursued; it must ensue... as the unintended side-effect of one's personal dedication to a course greater than oneself."

~ The only way to do great work is to love what you do. If you haven't found it yet, keep looking. Don't settle. As with all matters of the heart, you'll know when you find it. ~ Steve Jobs

~ If today were the last of my life, would I want to do what I am about to do today. ~ Steve Jobs

~ Remembering that I'll be dead soon is the most important tool I've ever encountered to make the big choices in life. ~ Steve Jobs

~ Remembering that you're going to die is the best way I know to avoid the trap of thinking you have something to lose. you are already naked. there is no reason not to follow your heart. ~ Steve Jobs

~There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results~

~It's a sad day when you find out that it's not accident or time or fortune, but just yourself that kept things from you~

Biggest Loser Finale!

One of my favorite shows is the Biggest Loser. I love seeing the transformations. It really is inspiring. I know they are in a very controlled setting and this is not real world by any stretch of the imagination but it's amazing what the body can do.
I did an hour on the machine last night while watching BL and then did hand weights:
Overhead dips 2x10
bicep curl 2x10
arnold's 2x10
arm side raises 2x5

I am being very careful w/my daily diet and not straying into the snacks around the office. My big indulgence are Little Cuties mandarin oranges, I bring 2-4 of those and a handful of cocoa dusted almonds.

Mark Sisson has a great recipe for a decadent paleo friendly dessert or gift. I am going to try to make it this weekend and bring it in for my team next week.
Dark Chocolate Macadamia Bark Sprinkled with Sea Salt 

For those of you that read my blog, please follow me here on blogger by clicking the link at the top of this page and feel free to comment or ask questions anytime!

Stay fierce and have a great paleo day!

Staying on my path

I've been getting on the machine 30-60 minutes every day or every other day.
I've also been using the Total Gym XLS and really love everything I can do on it.
I am trying to do something every day and not get distracted. The cold weather is not motivating me either. I do feel like I want to hibernate, but I force myself onto the elliptical and once I'm up there I feel good.
I am trying to watch my diet and maintain paleo during the holidays. I know it will be challenging but I'm staying on my path.

That's it for now.Have a great paleo day!

Rescue a dog this holiday season and save a life

Ozzie & Reese snuggling during a nap

Just a reminder to everyone out there considering buying a puppy for Christmas. Please visit your local shelter or rescue group first. I adopted our beautiful boy Ozzie on Christmas Eve morning last year. He was over 6 yrs old, very emaciated and timid but with some love, care, proper nutrition and security, he flourished into a happy, healthy, energetic, loving part of our family. I don't regret getting a rescue for one minute. He knew commands, was potty trained, had good manners, walked on a leash beautifully and was much easier than training our puppy Reese. Puppies are cute but they're so much more work and often get neglected and lack for training once the holidays have passed and the newness wears off. Rescues are a great way to give an animal a second chance, or in our case, 4th chance. Yes, we are Ozzie's 4th home. He went through 2 divorces and 1 foreclosure and was tossed aside by each family. You can stop that cycle and provide a forever home for a happy furry friend. Ozzie was our greatest gift last Christmas and he makes me smile every day. Please consider rescue before buying a dog. And if a purebred dog is important to you, there are so many purebred dogs in the shelters and breed specific rescues. Just look at these two handsome boys. Thank you and Merry Christmas!

Motoring through the holidays

I hope all of you had a great holiday weekend!

I only skipped working out on Friday but I was really active outside and decorated my friend's boat.
I worked out Thursday, Saturday and Sunday (30, 65, 45 minutes). And I didnt gain a pound! Yay!

I am back on track, eating right and feeling good. I'm still having a hard time getting up in the morning and I think I either need a vitamin or one of those alarm clocks that combats the darkness of winter. I noticed it's become harder to get up the darker it gets. Sunrise is around 7am and when it was 5am, I was up easier. A friend of mine has one of those light alarm clocks that slowly turns on and brightens like a sunrise and it has really helped her. I think I will order one and see if it helps me.

With the start of the holiday season, treats and snacks will be everywhere, so be extra vigilant in your workouts and mindful in your eating. It's okay to indulge a little but everything in moderation, including alcohol. No one wants to be THAT person at the party.

Well, I'm off to workout. Have a great primal day!

Happy Thanksgiving everyone!

Hello paleo friends and fitness followers!

Today's menu is mostly paleo friendly and yummy too!
My menu:
Cajun style turkey
Sweet potato casserole
Roasted root vegetables
Country chicken pate
dirty rice stuffing
pumpkin pie
organic homemade whipped cream
assorted wines

I bought an all natural, humane, turkey from my local butcher.
Organic sweet potato casserole - those marshmallows are NOT organic, but you don't have to partake in that part of the casserole, and if you do, it's like Mark Sisson says, all things in moderation.
Organic root veggies - turnips, apples and sweet potatoes
chicken liver pate - this is not entirely organic. The chicken breast is, but the livers are not. Also the philly cream cheese, not on our daily paleo menu, but that's okay. Pate is meant to be eaten in very small amounts.
The dirty rice stuffing has organic andouille sausage and veggies, however the rice - a grain is definitely not on our daily menu but this is also a dish only served once a year so we'll be okay having a small serving today.
The pumpkin pie is from Trader Joe's - I cheated on this one but TJs is pretty responsible in where they source their items from, so I'm okay with it.

You can enjoy all these things in moderation and not worry about blowing your paleo diet. It's okay to eat some things that you don't normally eat without feeling guilty about it. My advice is drink plenty of water today and exercise before your dinner. I am going to hit the machine for 45 minutes today and do some weights. Given the fact that we don't normally eat a lot of sugar, dairy and grains are a no-no, water is essential today. It'll not only help fill you up, keep you hydrated but will aid in digestion of those items that your body has become accustomed to living without.

Enjoy yourselves today but remember to take care of yourselves and keep on  your paleo path!

Have a wonderful paleo Thanksgiving and give thanks for all you have!


Many thanks to my friends and family, near and far, I love you and miss you all!

~ Ginger

Thursday's child is full of Fierce!

Hit the gym after work today. It's been a while since I've been in the gym at work, since right before I left for PA. It was good to go back and work on the weight machines, but I really felt weak.


 20 min on the cross-trainer high intensity
130 # leg press - both legs x 30
130 # leg press - single legs x 24
70 # lat pull downs x 24
70# inner thighs x30
130# outer thighs x 36
40 # supine press x 24
Ab killers x 30
15 # dumb bell flies x 30
15 # dumb bell presses x 30
20# overhead dip stretches x 30
walking lunges x 50

I am bringing back the fierceness, even if I have to do it alone. Rawr!

A.M. workout

Got up at 5:30, made coffee, unloaded dishwasher and hit the machine hard.
I bought the 3rd season of Sons of Anarchy last night, so that helped me pass the time this morning.
Did 30 minutes at high intensity. I'm going to do all my weights this afternoon and then follow up w/more cardio on the machine this evening.

That's about it.

Have a great paleo day!

Cooling off

I forgot to log my workouts this week on Wednesday. I skipped working out on Thursday and Friday, which I seriously regretted on Saturday. I hopped back on the train Saturday and did 60 minutes on the elliptical and lots of floor/dumb bells.
flies
overhead dips
arnolds
side arm raises
presses
ab killers
bicycles

Now I'm going out to the garage to lift heavy things again. I only have 5 days, including today to workout before I go on my trip back east. When I'm home I'll only be able to go running and do floor work, so i need to make the most out of this week so I don't feel like I'm falling behind.
I went back down to 1 workout a day after valerie left but I'm amping it up again over the next 5 days.

The weather is cooling off considerably, so I'm breaking out my cold weather workout gear today. I have no idea what the forecast is for PA next week, but i'm hoping it's cooler than it's been. I love PA in the fall, but when it's humid, yuck. That will not be fun for jogging while I'm home.
Anyway, i have to go workout . Have a great paleo day!

Hurry Back

I think my deadlift on Sunday strained my back a bit. I was really sore yesterday and still this morning. Bending over is a bit tough. I need my back to hurry up and heal so I can get back to weight training. I'm going to do some rings tonight and bench presses but will avoid deadlifts for a while.

I did ab killers last night and 50 minutes high intensity on the elliptical.

That's about all for now.

Solitary Sunday fierceness

Sunday

5 rounds of each:

125lb deadlifts x 5
ring rows x 5

65 lb Bench press x 5
walking lunges x 5

40 minutes on the elliptical

ab killers

Keeping on track

Monday:
30 minutes on the elliptical in the A.M.
40 minutes on the elliptical and treadmill
140# leg presses - together x36
140# let presses - single leg x36
140# calf raises x 36
70# inner thigh x24
150# outer thigh/hip x30
80# lat pull x 30
15# dumb bell fly x 30
ab killer x 30
crunches 40
overhead dips
overhead prones dip stretch

Tuesday:


30 minutes on the elliptical - high resistance/very fast
170 # leg presses - together x36
170# let presses - single leg x36
170# calf raises x 36
70# inner thigh x24
150# outer thigh/hip x40
80# lat pull x 30
15# dumb bell fly x 30
ab killer x 30
crunches 40
overhead dips

I took it easy over the weekend and hit a new weightloss goal. Fabulous!
I hit the gym again hard on Monday and Valerie and I are really forcing ourselves to push really hard this week and break through some goals. It's going well. I am feeling so strong.

So tired

I was so tired yesterday. A bout of insomnia kept me up late and woke me up early.

Valerie had a client commitment after work, so we didnt get to the gym together.
I got on the elliptical for 30 minutes last night, but I was absolutely exhausted.
I am glad I did it but it took everything i had to get up there.

Still tired today, but I'm going to hit it much harder today. It's probably due to shark week, maybe I should take a vitamin.

Valerie is coming over after work today for a slumber party. We're going to the movies and then tomorrow we'll workout early before my massage at 9am.

That's all I have for now. Have a great primal day!

Workout update

Yesterday:
30 minutes on the machine
140# leg press x 30 - together
140# leg press x 24 single legs
140# calve raises

80# lat pulls x28
ab killers
flies
presses
over head dips
bicycles


Today:
40 minutes on the elliptical in the morning
20 minutes incline training
10 minutes cross trainer

140# leg press x 30 - together
140# leg press x 24 single legs
140# calve raises
70# prone shoulder press x15
ab killers
15# dumb bell flies / presses/ overhead dips
side bends w/side leg raises x 30 each side
stretches

Extreme commitment = Extreme Results

 I have decided today to take a few extreme measures to hit my goals in October. I do not sanction these measures for anyone else. These are done at my own risk. So my message is, don't try this at home kids.

I've already given up several things in order to hit my marks and it's been good for me. I have enjoyed the paleo lifestyle immensely and it works for me. Becoming paleo I gave up most dairy, sugar, grains, and legumes/beans. I primarily eat lean protein, veggies and fruit and nuts. I do not feel limited or deprived, in fact there are so many options, my diet is never boring, and I feel more sated than I have previously. However I'm taking a few additional measures to increase my level of success. I am going to give up meat, alcohol and any high carb fruit or veggie. This is not long term, just for the next 4 weeks.
My daily nutrition will contain the following:

coffee w/sugarfree creamer
plain greek FF yogurt
romaine lettuce w/celery and renfroe's salsa
a granny smith apple
4 egg whites for dinner
ginger tea / Yogi tea / Numi tea

It seems extreme because it is. I have benchmarks I want to hit and I need to do something serious to get the results I want. This is similar to what I did in Korea when I got in the best shape of my life. I need the right combination of protein and greens while also creating that steep deficit to get things moving at a pace where i see results quickly. I'm not doing this because it's easy, I know it's going to be really effing hard, but it will be worth it when I look in the mirror and see the muscles, tone and weightloss I've been working so hard to attain.

I am also changing my workout plan to include:

0500: Shred or RIT
0530: 45 minutes on the elliptical
1715:  hit the gym w/Valerie.
1845: run w/Reese or elliptical

This is the game changer. It's all coming into sharp focus.
Discipline, dedication, strength and a drive to succeed above all else. I am in it to win it. Nothing else matters at this point. My life will consist of working out, going to work, working out and sleeping. God help me! Fierceness!!!

Labor Day Fierceness!

Today Valerie and I did the following set 5 times:

jump squats x 5
push ups x5
opposite arm to leg plank raises x5 each arm and leg
weighted step ups x5 each leg
walking lunges down the driveway (32 lunges each time)

The lunges are probably going to kill us tomorrow (80 each leg!)
But we are feeling so good about our progress. keeping each other honest during the week and on the weekend really makes a difference. I am so glad I have her to work out with.
Well, that's about it for now. I am going to go enjoy the rest of the sunshine.

Have a great Labor Day!

And the fierceness continues!

Valerie and I kept on being fierce on Friday. We skipped working out on Wednesday and Thursday due to being fatigued. But on Friday, we could stand it no longer, off to the gym we went!

 20 minutes incline training
130 # leg press - both legs x 30
130 # leg press - single legs x 24
70 # lat pull downs x 24
Ab killers x 30
planks x 90 seconds
side planks 30 seconds each side
standing side crunches w/leg raise x 30
15 # dumb bell flies x 30
15 # dumb bell presses x 30
romanian side to side ab killers
25 minutes on elliptical high resistance

Saturday: travis and I went clamming and spent the day outside

Sunday:

 80lb deadlifts x 5
ring rows x 5
balance board 45 seconds x 5

50 lb Bench press x 5
walking lunges x 5


10 minutes on the elliptical (alternating at 10 minutes while the other person does floor exercises listed below)
ab killers x 40
overhead floor dips
arnolds x 10lb dumb bells
overhead dips 10lb dumb bells
kick backs 10lb dumb bells
side arm raises 10# dumb bells
bicycles

I will probably hop on the elliptical again tonight after the BBQ we're attending. True Blood is on tonight and I want to make sure I get another 60-90 minutes in before tomorrow.

Valerie is coming back in the morning so we can continue the fierceness.
We're not letting some silly holiday weekend get in our way of being fit and fierce!

Devil fish

Monday, I took a break. My arches have been killing me since Sunday and I think I needed to rest. One of my best friends, Kyla, met me after work so we could celebrate her birthday and her upcoming trip to Africa. I was mindful of my choices and even saw a pound fall of the scale on Tuesday.

Tuesday, Valerie and I were totally fierce:
20 minutes running on the elliptical
20 minutes of circuits:
planks alternating w/weighted lunges x 24
70# lat pulls followed by 140# leg presses x30
10# dumb bell chest flies and presses
20 minutes on the treadmill - incline training

Nutrition:
Oikos plain yogurt
salad w/tomato and salsa
valerie's chicken lentil soup
carrots
granola bar

Today I ate some goldfish crackers...they are a favorite of mine and I usually wouldn't even torture myself w/the wheat/gluten they have but it was only a few and I actually feel okay. I haven't indulged in much in the last 3 months and I haven't had any goldfish in that time. Mark Sisson & Robb Wolf say it's okay to have something fun once in a while and today was that day for me. I just know it's a once in a while thing, not every day thing. I love goldfish, but they are the devil! So good but so bad!

Anyway, have a great paleo day!

Being Fierce w/Valerie - Sunday edition!

Valerie came over today so we could workout. We did a fantastic workout w/good weight and cardio combinations. We both we have goals to hit and we are not letting the weekend get in our way!

Circuit training for 5 rounds:
 80lb deadlifts x 5
ring rows x 5

50 lb Bench press x 4
walking lunges x 4

16 minutes on the elliptical (alternating at 10 minutes and 6 minutes  while the other person does floor exercises listed below)
100 situps
planks
arnolds x 10lb dumb bells
overhead dips 10lb dumb bells
kick backs 10lb dumb bells

We are totally fierce! Rawr!

I also did 50 minutes on the elliptical while watching True Blood.

Nutrition:
Banana
Oikos plain yogurt
romaine salad w/avocado/tomato/salsa
spaghetti squash w/paleo red sauce (homemade)
2tbsp PB
celery sticks - 3
cantaloupe - 1 slice

Fright Night Friday!

Tonight I watched Daybreakers while on my elliptical - it was pretty good except for the end.
Then I watched The Crazies, also pretty good.

My workout:

90 minutes on the elliptical
100 situps
30 pushups

Nutrition:
Salad w/ff turkey, tomato, salsa, mushrooms
Greek yogurt
cottage cheese
Greek yogurt
2 egg whites
Almond butter w/flaxseed
Tea w/honey

I think that's enough for one day.

I'm off to bed.

Working out like a freak

I am working out like a freak because I want results and I'm willing to do whatever it takes to reach my goals. I am hyper focused and driven right now and I'm capitalizing on that drive. 

Today's workout w/Valerie:

35 minutes incline training on the treadmill
130# x 30 leg press - together
130# x 24 leg press - single leg
70# x 24 lat pull
Ab killers x 30
walking lunges
alternate leg raises
stretches

Workout when I got home:

60 minutes on the elliptical, high resistance
40 side leg lifts each leg
40 inner thigh leg raises
30 pushups
20 ring rows
100 situps

Nutrition:
greek yogurt
salad w/ff turkey, mushrooms, salsa
almonds
1tbsp PB
tea w/honey

Voodoo

Last night I worked out w/Valerie:

20 minutes on the treadmill
130# x 30 leg press - together
130# x 24 leg press - single leg
70# x 24 lat pull
15# dumb bells x 30 floor flies
15# dumb bells x 30 floor chest press
15# overhead dips/stretches
Ab killers x 30
stretches

And when I got home I did another workout:

65 minutes on the elliptical

nutrition:
Greek yogurt
salad w/mushrooms/ff turkey and salsa
carrots
almonds

This morning when I woke up, I was down 5 lbs from yesterday! FIVE POUNDS!
I am very cautious at being too celebratory, since I've been struggling to get that damn scale to budge and now it's really moving south. Perhaps it's like the doctor said, i just had to be patient. I am working my ass off and being hardcore, so it's about bloody time! We'll see if this voodoo weight loss continues over the weekend. It's very exciting to see progress for all the hard work I'm putting in.

It's just further proof that I'm doing all the right things and my paleo lifestyle really works.

have a great paleo day!

Pushing forward

Yesterday, I walked 1.6 miles around downtown and I worked out 65 minutes on the elliptical, high resistance, pushing hard. And today, the scale moved by 2lbs. I am cautiously optimistic....let's see if it keeps going south and I maintain it.
I am going to drive myself even harder and see what i can accomplish. working out 2x a day is a good start. I think i might even throw in something more - maybe jogging w/Reese or more weight training in the garage. I need to push hard right now and make my benchmarks, no matter what it takes.

Poked and Prodded

Today I had to get my tires kicked, rotated and all my internal systems checked. in other words, the doctor put me through my paces to make sure my medicine isn't destroying me from the inside out and to monitor my heart. We had a good long conversation about my fitness, nutrition and I showed her my food/exercise journal. (this also includes when I have internal pain, where, how long, etc).
She was really impressed at what I'm doing, the paleo lifestyle and my commitment to it coupled w/my rigorous workouts. She didnt poo-poo paleo like the other doctor did either. She said she wished more of her patients had the same kind of commitment. She pulled all my records from my cardiologist & internist in Honolulu and wants to replicate the tests I had this coming fall if I keep having episodes like I did yesterday and today. Hopefully it wont come to that. I'm hoping with my workouts, I can combat these episodes and forgo any extensive testing again. I want to be in tiptop shape in the next several months and hit my benchmarks. I asked her why I might be plateauing/stalling on my weight loss, she said that it's probably just taking more time than I'd like and to hang in there, keep on going and hopefully I'll starting seeing the weight come off and not just inches. Although, she told me i should be happy about the inches coming off because that's super important and shows that I'm gaining muscle and doing everything the right way.

She said the other doctor in Seattle did not send my labs as requested so she's going to look at those when they come in and run some other tests in the meantime.

I worked out 2x yesterday:

45 minutes elliptical A.M.
35 minutes incline training P.M.
130# leg presses - x 30 (together)
130# leg presses x 16 single leg
70# lat pulls x 24
Ab killers x 30
side ab killers x 30
planks
walking lunges
10# flies
15# overhead dips
10# kickbacks
10# presses (floor)
stretches
leg swings

I skipped this morning's workout. I took a Lunesta last night since I was so tired and not sleeping well the last week and was just too tired to get on the machine. I'm going to workout w/Valerie tonight though and make up for it.

Today's nutrition:
Tuscan canteloupe
Oikos greek yogurt
Salad - turkey, romaine, tomato, salsa
almonds

that's about it for now. Have a great evening!

Holding pattern

So, the scale hasnt moved much in the last 2 weeks, and that is completely frustrating. Especially given my intense workout schedule. I've been working out every day for at least an hour, during the week I worked out 2x nearly every day. I fit into smaller jeans over the weekend, but seriously, what gives with the scale?? It's ridiculous. I want to chuck that thing across the room. I am going to go to the doctor this week or next to find out if there's something else going on. It's just too frustrating and every day when I step on that scale to see absolutely NO change, it's completely defeating. It certainly doesnt encourage me, but I can't give up either. I just keep plugging ahead. I need to break through this plateau somehow.
Oh well, at least I have more energy. I'm up every day at least by 5am, make coffee, do chores, workout for an hour and I'm on my way. Then I workout after work too because I have the energy to do so.

Well, hopefully I'll have better news to report later this week on the weightloss situation.

Thanks and have a primal day!

Being Fierce w/Valerie

Valerie and I hit the gym again after work.I already worked out in the morning but I like getting 2 workouts in, it feels like I'm really making progress. We are driving each other each day and making sure we stay on track.

Today's workout:

AM workout: 30 minutes high resistance on the elliptical / PM workout: 35 minutes incline training, 170 lb leg presses x 25, 60 lb lat pulls x 20, ab killers x 30, 15lb dumb bell floor flys and over head drops and presses.

Oikos yogurt
Romaine salad w/chicken breast, cherry tomatoes, and renfroe's green salsa
almonds
carrots w/yogurt dip

I am super tired today, I am hoping to get some good sleep tonight.

A little crazy

Today I worked out 3 times!
This is my workout today: A.M Workout - 50 minutes on the elliptical / PM workout w/Val - 35 minutes incline training, ab killers, planks and stretches. Weights w/Trav - 110lb dead lifts x 25, 65lb bench press x 20 and 25 ring rows. 

Nutrition:
Yogurt
banana
chicken breast w/romaine and one tomato
almonds
1/3 chicken breast for dinner w/chard sauteed w/garlic and bacon
1 glass of wine w/dinner


I feel amazing right now. I'm a little tired but I still feel amazing. 
What a great day!

Two times the fun

I've been getting up super early....between 0330 and 0500. So there's no reason to not start my workouts even earlier. By the evening I feel like I still have time to double my efforts and I've been tossing in another workout to help further my goals. 

Yesterday I worked out twice. Ran on the elliptical in the morning for 20 minutes, not very long but I was crunched for time. Sunday I worked out for nearly 2.5 hrs so I'm not feeling too bad about Monday morning. After work monday night, Valerie and I hit the gym again. this time I did 25 minutes on the elliptical, leg presses at 170 lbs, lat pulls at 60 lbs and 3 point swinging ab killers.

This morning I ran for 50 minutes on the elliptical and will hit the gym again w/Valerie, after work.
I think tonight I'll do incline training w/some weights. Travis wants to do some weight training when I come home so I'll have to go a little light at the gym. I havent lifted anything really heavy in a while so I don't want to kill myself.

Well I better go hop in the shower and head out to work.

Have a great primal day!

Affirmation

So, yesterday I ate some regular pizza and today I paid for it dearly. I was so horrendously ill that I have sworn off of bread for good. The reaction I had was so severe, it was enough to make me steer clear for a very long time. I cant believe how sick I became. I have been without bread, gluten, grains now for several months and my body has been healthier and happier for it. This just reaffirms for me why I'm on this path and how paleo really is the right thing for me.
Not to mention getting into skinnier jeans. THAT was a wonderful affirmation.
Progress is fantastic.


That's all for now. Have a great paleo day.

Paleo camping

I went camping this weekend. My first time going tent camping. It was fun but sleeping on the ground sucks. Sorry, but even w/the little sleeping pad, it sucked. Next time I'm bringing an air mattress.
I worked out for an hour on Friday morning, and then worked out on on Sunday evening when I got home, so I only missed one day. I didnt drink enough water while i was out there, so I was up a few pounds when I got home. I worked out 2x today and drank a ton of water. So I'm hoping I've recovered my weightloss and I can keep moving on to my next benchmark.
I went and bought all my staples for the week so I can stay on track. This is really working for me. I had some gluten over the weekend and it really made me feel horrible on Sunday. I was so incredibly ill. It's not worth the horrible gut wrenching pain I have to endure. I am much happier and healthier on the paleo plan.
I am looking so forward to my trip home. I cannot wait to see my friend bobby. I haven't seen him in 16 yrs and every day I think about seeing him I grow more excited. I adored, respected and admired him. He was my protector, my teacher and most of all one of the best friends I've ever had. I have 7 weeks until I see him. I can't wait. I hope I'm hitting all of my benchmarks until then. I'd really like to be in the best shape when we see each other again. No, I'm not 21 anymore but I'd like to look as close to what he remembers as possible.

Damages

Well, the mold is pretty extensive and the contractors are at the house now preparing to remove the ruined carpet, cut off 2 feet from all the walls and then set up industrial driers to dry it out. This will take 3-5 days. then the reconstruction begins. what a mess.

The elliptical is upstairs now and I only missed one workout this week, which was on Monday. I've been charging ahead each day at 0530/0600 and working out for an hour every day. I'm starting to really see the changes now. Travis is a little put off by this because he's eating dinner alone but I cannot be derailed by him or anyone else. Once I hit my goal I'll ease up a bit but right now, I'm on track and I cannot be swayed. I have to stay focused. I have to hit my benchmarks. I feel like a switch has finally been turned on inside me....I have my drive back. And it feels great.

Got a great newsletter from Robb Wolf w/some fantastic tips for staying on track. I already do so many of these things because I read his book. Great content. But it's always good to be reminded.

• Map it out.  Plan your meals for the entire week.
• Get cooking!  Choose one afternoon per week and prepare your food for the coming week.
• Grill additional meat.
• Fire up the crock pot.
• Make large batches of recipes so you have leftovers.
• Boil a dozen eggs.
• Wash and chop fresh vegetables for easy snacks and prep during the busy week.
• Pack your lunch the night before so it’s ready to go in the morning.
• Have some ‘fall back’ convenient options on hand for times when things don’t go as planned.
• Bags of pre-washed salad greens and other vegetables
• Frozen vegetables
• Yams (easily cooked in the microwave!)
• Canned wild caught tuna and salmon (packed in water)
• Frozen pre-cooked wild caught shrimp
• Eggs
• Your favorite staples
• Have two or three ‘go-to’ meals, using ingredients you ALWAYS have on hand, posted on your refrigerator.  Now when you get home and feel tempted to order a pizza or Chinese take-out you have a couple quick options staring you in the face!

Gotta get back to work...

Have a great primal day!

Changing

My basement is starting to dry out, much to my relief. This is my first homeowner experience w/a mini disaster. I was unable to workout yesterday due to the mess, but pushing out water w/the push broom for an hour and shop vaccinig for an hour and then cleaning my house top to bottom, i'm hoping that was enough to at least make up for some of my time. I did some push ups while watching a movie too.

I am starting to see a change in my appearance. And my energy levels are up too. I find myself running at a higher level and being more engaged the way I used to be. I sit up straighter, I move more, I am feeling more like myself again. Even though I have a cold right now, I still feel compelled to drive myself hard. I want it that much. I am so driven for success and I cannot stop for something like a silly cold.

Today I'm going to attempt to workout after putting the basement back together. Hopefully it'll be dried out and we wont need contractors to fix any mold or damage.

Well, that's all for now.

Have a great primal day!

Flooded

 Every morning I begin my day by heading to the basement to workout. Little did I know what was in store for me today. We woke up today to find our basement flooded. A capped pipe broke overnight and leaked all over the basement. We had 3 inches of standing water in some places. We have a completely finished basement so this is particularly bad. My elliptical is down there, our media room/mancave area, washer/dryer....I am praying that nothing is damaged and that nearly everything except for a few books and paper items can be salvaged.

It could've been so much worse, I am very thankful that it was clean water and not sewage or rain water. Also , home depot is open at 6am so we went and got a shop vac and I was able to push broom a lot of water out the door.

I am glad I got my hour on the elliptical in last night before bed. I am hoping we'll have it under control by tonight so I can get in my workout that I missed this morning. The broom was quite an unconventional workout but I need my regular workout too.

Oh, and I woke up with a cold, sore throat, sniffles and feeling pretty rough. 

Have a great primal day!

Motivation

There's a great quote that I like use to help drive my motivation:
~There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results~

This quote really separates the motivated from the dabblers. I have been both at different times. I am typically more motivated than not, and this really keeps me focused on what's important and what I'm striving for each day. I have been getting up faithfully each morning and working out. I have adjusted my work schedule to make sure I can fit it in before work and then hit the gym at work before heading home on days I'm feeling particularly motivated. I feel so much stronger this week. my sleep is better, my skin is clearer, my eyes are brighter, my cheeks are rosier, and I look amazing. It would be so much easier to sleep in for an extra hour, but I don't want easy, I want strong, I want sweat, I want to be challenged and I want RESULTS. 


I've also stayed w/my standard eating plan and turned down 2 invitations this week for HH and dinner. 
The paleo lifestyle really works for me and I never feel deprived. It's amazing how adjusting just a few things in your diet can make your entire body operate at a higher level of efficiency. 
My weekly eating schedule is repetitive for the simplicity it provides and also to make my life easier. 
Breakfast - Chobani fat free yogurt & coffee w/cream 
Snack - raw almonds or carrots
Lunch - Organic salad: romaine, avocado, tomato, turkey breaks and salsa for dressing - sometimes I add some cottage cheese if I don't have a meat protein. 
Snack - almonds/carrots/veggies
Dinner....i don't always eat dinner, i let my body tell me what it wants and when....if I do eat dinner it's relatively light and something I can have for lunch the next day. Fish, salad or lean chicken. 

I repeat this every day M - F. It may seem boring, but I enjoy it. Food is fuel and it needs to be efficient, clean, and simple. I vary it on the weekends, usually by grilling out or going to a restaurant. 

One of my very best friends is getting married in October - the 1st - and I want to be in great shape for her big day. I have a beautiful dress from the Ralph Lauren Ready to Wear collection that I want to wear. It's long and flowing, black w/a white flower print and it's a halter style. It's stunning on me because of how tall I am and my broad shoulders. I haven't had an opportunity to wear it in a few years, so I want to make  sure I'm in super shape so I can do it justice. I have 60 days to work on myself before I fly back east for her wedding and to also visit w/my family that week. So, this is even more motivation. The wedding, seeing my parents and friends. I am committing to being hyper focused for the next 2 months to achieve the most optimum results possible. Being paleo, working out every day - even weekends, eating smart and staying focused...i will hit my marks, I'm sure of it. 


Today was 45 minutes at high intensity and resistance and then 30 pushups w/ 2 planks in between each set of pushups. 


That's all for now. Have a great primal day!

Insomnia week

Since last Sunday through Friday morning I had such severe insomnia, my work suffered. I could barely function, getting only 1-2 hrs of sleep a night. I started hallucinating. I cleaned my house from top to bottom, worked out and while i desperately wanted to avoid caffeine, i had to drink it to function.
Finally got some sleep this weekend. Yay!

Another week down

I worked out nearly every day except for Thursday. I worked out 2x a day a few days this week. But by Thursday I was so utterly exhausted I took a break. I hopped back on the train Friday morning and I'm back on the move again today. I am getting a massage this morning which will be wonderful since my body just aches all over from a variety of things, but mostly because I havent had a massage in over 3 yrs.I am feeling stronger every day I work out. Having Valerie on my team is encouraging and keeps me on point.
My nutrition has also been a key factor in my success. Every day w/out grains/wheat/processed food is a good day. A day that i dont feel lethargic, tired, head ache or have an upset stomach. I have found my thinking to be clearer, my energy higher and stomach flatter and less temperamental. I always thought I had a sensitive stomach, now I realize that it was gluten/grains related. It really explains so much.
Well, I'm off to the basement, gotta go workout!

Have a great primal day!

Paleo Progress: Workout Partner & Persistence

Valerie and I worked out after work yesterday and it felt great to have a partner in my fitness goals and to stand by my commitments. I've been bringing in my breakfast and lunch so I don't have to scramble for lunch and wont be tempted by the evil "bagel Friday" that my office hosts every Friday. Valerie aka  Hummus Honey, is also on the path of enLIGHTenment w/me. We are determined to not let the office snackage and happy hours lead us into temptation.
Even though it's Friday, and it would be easier to go home or to happy hour, we're hitting the gym again after work to start our weekend off right. Then I'm going to dinner w/my friend Franco and his new girlfriend, this ought to be interesting. He's in the middle of a divorce from one of my dear friends but he lived w/us during their separation, so we've grown quite close. I'm apprehensive since he was so devastated by his divorce so I'm going to hold off on making any suppositions until I meet her and see them together.

The place we're eating has a paleo item on the menu inspired by the owner's personal trainer, who is also a paleo follower - so at least I know I have one option if nothing else works. 

Yesterday and today I made a lighter version of  Mark's Big Ass Salad and brought Greek yogurt for breakfast. I made chicken scallopini w/green beans for dinner last night. Travis knows I'm determined and he's been supportive. He's going to eat pizza and junk but knows I'm not joining him on that road.

Tomorrow is Seattle Tilth's Chicken Coop Tour and we're going to take a look at other coops around the Sound and see if anything inspires us. I'd like to redo our coop and make it prettier. I know, I need to get a life, but it's so much fun, I can't help it.

I'm going to workout on Saturday and Sunday at home - elliptical and weights. On weekdays I'll continue to work out 2x a day, and then hopefully I'll start to see that scale move in the southerly direction.

That's all for now....have a great primal weekend!

Another Step Forward

Today I joined the gym at work to help me progress toward my weight loss goals. I am still working out in the morning but now instead of sitting in traffic for an hour on my home-bound commute, I'm going to workout during that time and leave afterward when traffic is much lighter. The benefits are numerous, I get 2 workouts a day and save myself aggravation and gas waiting in the horrible traffic and I'll get to workout w/my friend Valerie (she works w/me and we're cubemates). She and I are both committed to getting fitter and taking control of our lives. I will be bringing my clothes tomorrow so we can workout after work. Tonight i'm going to go shopping to get my paleo foods w/Robb Wolf's shopping list.
I am so excited to reinvigorate my journey toward being more paleo, healthier and finding balance in my life.

Smart choices

So last night we went out for dinner with a friend and I made some smart choices about what I was eating. Eating out is always tricky and I don't want to be "that" person in the restaurant that is so picky or gives the server a bunch of directions on how to prepare my food. Luckily they had some great meat options and all I had to do was ask for my burger without the bun. I got a bison burger - grass fed without the bun. I left feeling happy about my choices and knowing i stayed the course.

I've been having a banana for breakfast and veggies/salad for my lunches.

I am preparing a red sauce w/paleo meatballs tonight or tomorrow.

I worked out on my elliptical for 30 minutes this morning even though I was tired and uninspired. I am so glad I did too.

We have a 3 day weekend for the July 4th holiday and I plan to make the most out of it. Working out, getting my projects done, preparing paleo meals and setting myself up for success for next week.

thanks for stopping by, have a great primal day!

Paleo Powered: Take 2

I am once again initiating a full paleo commitment. I have been on and off since starting this journal but after removing one thing at a time for the last few weeks, I feel I'm ready to give it my all again.
Sugar, wheat, grains, and (most) dairy, it's time to say so long. I felt so much better the last time I did this and I'm in a place where I feel i can do it again. It does take planning, yes, but I can and will do that. I am tired of being defeated every time I step on the scale. I am tired of being tired. I am tired of feeling like all my workouts are useless. I want to feel healthy, light and clear headed.
Today is the day to reclaim my commitment to my health and to find a balance in my life when it comes to my nutrition and fitness.

Breakfast today:
Coffee

Lunch today:
Arugula and lettuce from our garden
Snowpeas from our garden
Crimini mushrooms from TJs
shredded Parmesan
carrots from TJs

Dinner tonight:
Veggies
It's not how you start the race, it's how you finish. I plan on finishing strong, lean, healthy and with a renewed sense of who I am and where I want go.

Thanks for reading. Have a great primal day!

Frustration

So, after seeing some inspiring weightloss, working out every day, and eating right, i really thought I was doing well. Unfortunately, and for reasons I cannot explain, I gained back what I lost. I have been carefully counting calories, mindful of what I eat, and still the 5lbs i lost, showed back up. This has been a constant battle over the last 4 years. I am so tired of losing the same 8lbs and never seeing the progress I work so hard for. I went to see a doctor and he told me I had to work out 2 hrs a day and restrict my calories to 800-1000 calories and lectured me on obesity and how people are always making excuses. I was so insulted and completely hurt by his words, Especially when I had my food and workout journal with me and told him about my medical history, the medication that made me gain the weight and my committment to a healthy lifestyle. When I mentioned paleo living, he scoffed of course and told me it was fadish. When he sent my blood work results in the mail, there was even a note on the paper that said, everything was fine but could be improved if I lost weight. Now let me explain, I am by no means obese, yes I am overweight, I know this, but I am not huge. I am very tall and carry my weight pretty well without looking really heavy. I'm not round, but I am thick. So, to get a lecture on my weight and no real advice on how to combat it except for a super restrictive caloric plan, I was pretty pissed. even more pissed when i saw the bill for $400 for that lovely doctor visit.
Yes, I can restrict my diet to 800 calories and I can workout 2hrs a day, but I know that i will be a cranky, hungry mess. I would have to forgo any meaningful protein, consume all vegetables and cut out dairy, sugar, wine etc, and any social life that I have because well, you really can't eat out w/your friends with a limit like that.

If I ate tons of junk food or sugary drinks, I could totally understand this chastising lecture. But when I showed him my food journal, which is all lean proteins, veggies, fruit and almonds he just looked at me and said I must be doing something wrong - implying perhaps that I brought all this with me as a fabrication. Why the hell would I bother to see him at all then??? I don't eat junk food, I don't drink soda or sugary drinks, I am so carful w/what I eat because i workout so hard. I am so frustrated right now because I'm just not seeing the results from the work I'm putting in.

I am not going to give up, but it would be so easy to do. I am going to workout harder and continue my food journal and see if things start moving in the southward directions. Another setback like the one I had this week is just to painful to bear.

So, i'm off to the basement to put in yet another workout.

Observations on Obesity and how one small step can change (save) your life

Today the sun is shining and it's promising to be a lovely day outside. My plan this morning is to workout, make a delicious omelette w/eggs provided by my chickens and some dill and basil from my garden and some mushrooms and cheese from TJs. I know there's a lot of grey area regarding dairy and paleo but I am not at the point where i am willing to give up dairy. I've cut a lot out but not everything. I can't, I just love cheese too much. Everything in moderation, right? We are headed to a BBQ at one of my husband's shipmates houses. Taking my famous salmon mousse which is usually a big hit. This means I will have to buy bread. Ugh. Bread you are the devil. I really must learn to make that paleo "bread" i keep reading about.

Yesterday we had a great time out in Port Orchard. I always enjoy taking the ferry and seeing the Sound. We watched UFC and soaked in the hot tub and we were pretty well spent by then. However, I started watching a show - Extreme Makeover, Weightloss Edition. It was unbelievable. They follow one perosn for a year, provide all the tools necessary for successful weightloss and then reveal their success at the end of the hour. It was amazing. Again proving that if you want to, you CAN lose weight w/diet and exercise and not surgery. I think for some people the surgery is necessary, but for others I really do see it as an easy answer. I've known people that weren't especially huge that somehow got approved for the surgery and I've known people that needed that surgery and couldn't get approved to literally save their lives. Gastric and Lap band surgery has increased in recent years and w/obesity at an all time high the stigma around the surgery is decreasing. but it's still dangerous and doesnt address the underlying problem, food addiction coupled w/unhealthy eating habits. Learning to exercise, eating healthy food and addressing the psychological issues surrounding that person's relationship w/food is key in being successful. I've always eaten pretty healthy because my mother didnt really let us eat fast food or junk food. She made most of our meals and was thoughtful about what she fed us.

It is possible to eat healthy and have delicious food. I wish more people could understand that. It doesnt mean you're eating bean sprouts and tofu. Especially on the paleo plan. Meat, veggies, fruit and nuts can be arranged in such a way that you'll never get bored and you'll actually look forward to your meals instead of dreading eating another frozen, microwavable diet meal.
We are responsible for keeping our bodies healthy and functioning at optimum levels. It's up to us to make that commitment to ourselves and to make good decisions. I know it's hard when you have so many companies marketing heart attacks to you.... Dominos Bread Bowl Pasta, IHOP's stuffed french toast and the one i just find vile and horrifying, the KFC Double Down,...and then we wonder why our country is morbidly obese. Because options like this are many, and healthy options seem to be fewer and fewer. The choice is ours though. We can choose to eat these body destroying, life shortening death traps or we can be cognizant of what's crossing our lips and how that is fuel for our bodies and what impact that food will have on our bodies, what it's purpose is for keeping us lean, clean, fat burning machines. If we think in terms of, will this make me feel sluggish and tired and be difficult for my body to break down or will this make me feel good and give me energy and be easy for my body to break down, really changes the way you make food choices.

I am not perfect but I am trying everyday to live better, to make the best decisions I can for myself and getting my body into a place that is healthier, efficient and clean burning so that I can live a long, healthy life. Paleo is definitely helping me do that. I know a lot of people aren't ready to go paleo, but just a few small adjustments and you can ease yourself into it....you can slowly become the person you always knew you could be.
I highly recommend the Kaizen way. It's how one small step can change your life and you can apply to so many areas of your life.
http://en.wikipedia.org/wiki/Kaizen

Keeping on keeping on

Working my way through Season 1 of True Blood again. It's 45 minutes of fantastic writing that totally distracts me from the higher resistance I've set for myself and the time thats slowly ticking away. I have been consistent all week w/my workouts in the morning, even today - Saturday. This post will be short because my husband is due home from duty and we're going to a BBQ that requires a ferry ride, so I have to shake it.
Thanks for reading and keep on keeping on my fit focused friends!

A small victory

Well, after working out nearly every day, the scale finally moved. I am down 5lbs since last week. I hope I can keep it off and keep slimming. After stepping on the scale this morning - twice to make sure the reading was accurate - I felt validated that these early morning workouts are really working and are worth the effort. It's always encouraging to see the weight come off, but when you don't it just feels like you're treading water for nothing.
Here's to a small victory and hopefully many more to come.
The power of Kaizen!

Early morning workouts

As I've said previously, I am NOT a morning person. But, because trying to workout after I get home from work has proved challenging, I am now getting up earlier so I can get 45 minutes on the elliptical before heading into the office. This is working for me. Not only do I get my exercise out of the way, but I feel energized too! That sluggish morning feeling disappears a few minutes after I'm on the machine and I'm powered up. I also have the option of working out again, if I want to, when I get home. So some days I workout twice and feel really great.
Can working out in the morning make me a morning person, maybe...but it can definitely make me a fitter person!

I'm still here

Sorry for the delay in posting. I'm still here. May was very busy and I just didnt make the time to write every day. I am on and off the paleo path, but more on than off. I am down a few pounds today, which is a wonderful surprise. I've also been hopping on my elliptical nearly every day for at least 45 minutes. I pop in a movie, or True Blood and the time flies by. I am not focusing on a date anymore...just a number and when I reach that number is when I reach that number. Trying to set goals by dates on the calendar just frustrates me and makes me feel more defeated when I don't hit my marks. So I am just taking each day on it's own and pushing forward the best way I know how in the hopes the results I want will be soon start appearing. And I'm not beating myself up about it anymore either. I'm 37 years old and I've made myself a wreck over my weight for 22 yrs. I've been thin most of my life, but I've always been so hard on myself even when I was 120lbs (I'm 5'9", so that's pretty skinny). I look back at pictures where I was so incredibly thin and I remember that even then I thought i was too heavy. Why are we never satisfied? Why do we always feel there's 5 more pounds to lose?? Why do we torture ourselves this way? No more! I will not do this to myself anymore. I am not going to let mood or happiness be dictated by a number on a scale.

My motivation now is to be healthy for me, not for someone else, not for a special event, just for me.
I want to be healthy and have a fit body that I can be proud of. I want to shine and be seen and turn heads when I walk in the room the way I once did. I can do it, I just need to be focused and forgiving of myself when I have a misstep. This is new territory for me, but I am adventuring into it with my eyes focused on the future, not the past.

Ginger Power!

Down but not out

So, I caught a cold on Sunday and I've been pretty sick since then. I worked from home today and yesterday. I started Jillian's Week 2 in RIT on Saturday, but due to my cold I wasnt able to workout Sunday or Monday. I think I'm going to do it today though.

I hate feeling sick and losing time on my goals. But I'm going to pick myself back up and keep on going.

Travis made dinner last night - his version of a Frittata.
Here's the recipe:

Travis's Paleo Frittata
2 tbls cooking oil - we like olive oil/coconut oil
3 scallions - grown from our organic garden
1 tsp fresh ginger
1 clove garlic
2 small baby bok choy - grown from our garden
3/4 tsp salt - kosher
9 eggs - from our own chickens
1/4 tsp fresh black pepper
1 tsp sesame oil
** my husband grated some extra sharp cheddar over his frittata since he's not on the paleo plan the way I am. 

1. Heat the oven to 325°. In a medium cast-iron or ovenproof nonstick frying pan, heat the cooking oil over moderate heat. Add the scallions, ginger, and garlic and cook, stirring, until fragrant, about 30 seconds. Add the bok choy and cook, stirring, until the leaves wilt, about 2 minutes. Add the 1/2 teaspoon of the salt and continue to cook, stirring occasionally, until the vegetables are almost tender, about 3 minutes more.
2. Evenly distribute the vegetables in the pan and then add the eggs, pepper, and the remaining 1/4 teaspoon of salt. Cook the frittata, without stirring, until the edges start to set, about 2 minutes. Put the frittata in the oven and bake until firm, about 25 minutes. Drizzle the sesame oil over the top. 

It was very tasty and packed full of protein. I also had it for breakfast. Yum! 

Rest Day and Fantastic news!

Today is my rest day before moving into the week 2 workout. We're going to a concert tonight, so I planned this day to be my rest day knowing I wouldn't have time after work to do ripped in 30.
I felt really good rounding out the week 1 workout and I could do every single exercise w/good form and at the same pace as Jillian's team.
Biggest Loser was on last night, I love that show. It's so inspiring. I missed the first 30 minutes because I was working out but i watched most of it.

I am still tracking my food w/WW and it's going well. I'm staying w/in my allotted points and sometimes even below.


I also got GREAT news yesterday...my friend Courtney, the one that got me into Paleo and the one that makes the fabulous seafood stew, bought her ticket to come visit me in June!! She'll be here from May 31 - June 4th! I am SO excited! It's her first trip to the West Coast and I intend to show her a fantastic time!

She is one of the most inspiring, funny, honest and brilliant people that I know. I am so lucky to have her in my life. Her constant encouragement helps keep me on track. And her blog about her own difficulties w/weight and finding the right balance are so inspiring and make me feel like I'm not alone in this fight to be a better, healthier, more self aware human.

It's definitely more motivation to keep working out, living primal and being more self aware, because I have this great reward to look forward to....Courtney's visit!

That's all for now...

Have a great primal day!

Nearing Week 2 workout

Last night was my 4th day of JM RIT and I'm nearing her week 2 workout.
I felt stronger last night in my workout than at the beginning which is great progress and I can hold my palmed plank for the full 30 seconds without falling.
Even though it was near 8pm and I'd finished dinner, dishes and cleaning the kitchen, I headed down to the basement to give my time to Jillian. I was looking forward to it.
We had a really healthy paleo dinner of pork tenderloin from the grill, mashed cauliflower w/goat cheese and a green salad w/ heirloom tomatoes and peppers. Then we had the strawberry rhubarb galette we made sunday night. delicious.
I am committed to seeing this through the full 30 days and hopefully I'll have the toned, thinner body to prove it!

Have a great paleo day!

Great weekend but not so great weight

I've been keeping up with my paleo plan and making things ahead.
I did Ripped in 30 this weekend and feel good about my progress. I could hold the plank for the entire 30 seconds without going down on a knee. That might not sound like a big deal, but I havent been able to hold a plank that long (or longer) since about 5 yrs ago. I am gaining strength!
Speaking of gaining, my weight has been all over the board this week, up 5lbs on Monday then down 3 lbs on Wed. then up again today. I have no idea why it's bouncing the way it is. But maybe it's just trying to adjust to my workouts and eating schedule. I don't know, but I really need it to move south and to start losing weight because i'm getting frustrated and so discouraged.
I rejoined WW so i can track my food and exercise better. It's only $18/month so it's not too spendy.
I made Courtney's Seafood Stew again last night so I'd be prepared for the work week for healthy paleo lunches.
By Thursday of this week I'll be moving up to Week 2 of the Ripped in 30. Very exciting. I think I'm also going to throw in some crossfit w/my husband too.

I've made a bunch of changes over the last few weeks to go back to a paleo lifestyle - i bought raw organic blue agave nectar to sweeten my coffee and I've really backed off the dairy. I am still putting creamer in my coffee, but I'm no longer eating cheese. This is very significant since I LOVE cheese. I am setting myself up for success by making small changes in my environment and daily diet.

Well, that's about it for now.

Have a great paleo day!

Work outs

I did JM's Ripped in 30 yesterday and today. i was exhausted and it was almost 9pm but I did it and I'm so glad I didnt give up. i want to stick with it. My follow through is for crap..and I need to be stronger. So I did it.
my friend Valerie at work is also working out and dieting with me. We are keeping ourselves in check.
I'm happy to have that kind of support. She's tall, thin and beautiful and quite an inspiration. So it really helps.

Any way,I'm off to bed. Thanks for reading.

Party prep and paleo pupus!

I prepped some of the food for the party on Saturday. Last night I made a key lime pie, country chicken pate and paleo banana bread - i used red mill's gluten/dairy free all purpose flour and agave to sweeten. It came out AMAZING. I've heard mixed reviews about their flour but I had no problem at all,the bread is moist and delicious. I was so shocked. The pate is really damn good, but not paleo.
Tonight I'll make the salmon mousse so the flavor can develop over the next day.

I am hoping it goes well. I'm working so hard to make things nice. I hope these people appreciate it. At least I'll have some of my girls with there, Kyla, Gayle and Valerie are coming. That will definitely give me something positive to look forward to.

That's all for now.


Have a fantastic primal day! :)

Paleo Chicken Scallopini

Yesterday I made some great chicken scallopini - all organic and very yummy.
2 tbsp olive oil
2 chicken breasts
1 cup white wine
minced garlic
capers
1 med onioni (i dont usually add onions to this recipe but my husband loves it)
sauteed to perfection

it was very good..and at 300 calories very kind to the waistline!

Watched BL last night. Love that show. I will definitely miss Jillian when she leaves the show.
I am always inspired by the transformations and it just makes me work harder toward reaching my own goals.

Tonight is JM Ripped in Thirty (RIT) and hitting the heavy bag.



Have a great paleo day!

Productive Sunday

I was completely sore from my JM  workout on Saturday, so Sunday was spent stretching and cleaning my house like a freak. My inlaws are coming on Thursday and we're hosting a bbq birthday party on Saturday. My husband, his father and his step sister's mother in law, all have birthdays on Friday, Saturday and Sunday so we're having a joint bday party. It will be fun, but I'll have a bunch of people in my house that I rarely see and who often make me anxious and uncomfortable. So I want the house to look amazing and to not stress over it.

I am making some fun paleo inspired bbq items and some non-paleo items. My sister-in-law is lactose intolerant so I'm going to try to make a few items that she can eat.She likes hummus, so I'll have that on hand, but I'd like to see if there's some other fun stuff I can make that will be more exciting and really delicious.


I cleaned the yard, the garage, a huge closet, swept and mopped all the floors, did mountains of laundry, cleaned the dog beds, organized my jewelry by installing a french board, cleaned both bathrooms, treated the spa and then cleaned the exterior, and ret up the office. I didnt get my clothes closets & drawers, or the attic storage but i can get to that the weekend of April 15th. I got an incredible workout from my cleaning frenzy, but today I'm back on JM Ripped in 30. I really liked the workout and I think I'm going to add 30 minutes on the elliptical, my pilates DVD or JM's Yoga blast to really amp up the intensity.

In other good news, my fabulous friend Courtney - the motivator and inspiration for me going Paleo - is coming to visit me in June!!! i haven't seen her in 3 yrs and I'm so excited. I hope I look more fit by the time she visits. It would be great to show off my new thinner, toned figure when we get in the hot tub!




that's all for now.

Have a great paleo day!

Day 1 of JM's Ripped in 30

Today is Day 1 of Jillian Michael's Ripped in 30 workout. It was pretty challenging, very similar to her 30 day Shred, but I think weeks 2-4 will be much harder. Sadly, this made me realize how much I've slacked off in my workouts and how out of shape I am. But it only makes me want to work harder so I don't feel like this anymore. I am looking forward to getting myself back in shape.

Missing: Paleo Ginger

Well, during the month of March I totally fell off the Paleo wagon and i have the pounds to show for it. I gained back nearly all that I lost, but i lost 3 lbs this week so I feel like I'm getting back on track. This has shown me that paleo works, but only if you stick with it religiously. I am not making excuses, i didnt plan out my meals and i totally just slipped off the wagon. Well, not anymore. I am back on track. There's so much stuff coming up and I want to look and feel great. I want to find a way to live paleo and still go to bbq's, parties, and happy hours with my coworkers. I work in an office that always has food, parties, etc and I usually just avoid these so I don't have to answer why I'm not eating bread or grains or whatnot. But I am reading my paleo books and finding ways to still enjoy my life and stay on the paleo plan. There's always going to be a party, a dinner, a get together with friends, stress, etc. I can't let these things derail me. It's my health, my life, I need to make it a priority.

So, after my brief hiatus, i'm back w/a vengence and a new commitment to my health and the paleo lifestyle.

Have a great primal day!

Wild workout weekend

This weekend i am going to really throw myself into a workout frenzy. I want to push myself really hard so I see some scale movement.

I walked the boys last night despite the cold and hopefully as the weather warms, I'll get longer walks/jogs in with them. Probably only one at a time though since 2 giant danes is really hard to run with.

This weekend:
Jillian Michaels: Shred Workout, Abs Workout & Yoga Meltdown
Elliptical
Windsor Pilates Slimming w/bands and bar



Thats all for now.

Happy Friday everyone!

Have a great Primal Weekend!

Everything's paleo and I'm feeling fine

Back on the paleo wagon and feeling great. even lost a pound this morning when I stepped on my scale. So glad to see the scale moving southward.

Tonight is spaghetti squash and paleo red sauce I made in advance. My red sauce is one of my favorite things that I make so i was really relieved when I discovered the wonder food that is spaghetti squash. Not only is this filling but it really is good and fun to make. I wish I had known about it years ago. I don't even miss pasta that much because of it.

That's all for now. Have a great primal day!

Back from vacation

Sorry for the break, but my husband and I went on vacation. We went to New Olreans and had a great time, ate some incredible food and enjoyed delicious adult beverages. I did go off my paleo plan while on vacation but not by much. I ate things I wanted to eat, but not to excess. I had some bread, rice and sugar, but I did keep things in perspective. I didn't see vacation as some kind of hall pass where I could go buck wild. I made pretty good choices overall, and I didnt even gain one pound!
I noticed my digestion was off a little bit, but that usually happens when I travel, so I wasnt really concerned. We did so much walking that I noticed my stomach stayed pretty flat the entire trip!

We arrived back on Sunday night and on Monday I made Courtney's fabulous seafood stew again to get back on the paleo plan and to help keep myself on track for the week. We went to the store and stocked up the fridge with all the paleo staples, meats, veggies, fruits, almonds...yum! I was even looking forward to it.

I decided while on vacation that I need to take a different approach to my exercise plan. I really need some variety and some hardcore discipline. My job requires long hours and when I get home I'm usually pretty spent. So, knowing that I'm not a morning person and that I'm flagging in the evening, i must make some kind of hard decision. Either I get my butt out of bed early (which was easy today since my body is still on Central time) and exercise early, or I exercise immediately after I come home before I get distracted by chores, dogs, spouse and making dinner. My dedication and discipline to exercise and fitness used to be so great and I didnt let anything get in my way. I need to get that determination and drive back so that my priority everyday is getting my exercise in, no matter what. I have the eating plan down, now the fitness plan needs to come together.

I will definitely be posting more now that I'm back, so please check back for updates!

Thanks and have a great primal day!

Day 9 and 6 pounds lighter

Okay, so I haven't had weightloss like this in years. Not this much, not this fast.
If wheat/grains are behind my inability over the last 3.5 yrs to lose any significant weight, well, I can tell you I'll never look back. I keep waking up and feeling pretty amazed at my reaction to altering my diet this way.
And it's just been so easy. I didnt expect that either. Even though I am seeing some pretty considerable weight loss, I am still proceeding with caution until I hit that 10 pound mark.

Last night we made organic spaghetti squash with paleo red sauce and meatballs. it was delicious!
I brought it to work for my lunch today too. That's another great thing about the paleo lifestyle, we cook so much and have our meals well thought out and planned for the week. It really sets me up for success and I don't feel so overwhelmed trying to find something appropriate and healthy to eat near my work.


Tonight is kung pao chicken. this recipe is very healthy from Cooking Light magazine and easily converted into paleo parameters.


Tonight is also Biggest Loser night, so I'll be working out pretty hard while watching the show.


That's about all for now.

Have a great primal day!