I'm Illi

Left work at 3 today to come home and rest. This cold I have been battling has moved from my throat to my sinuses/head, with body aches to boot. I'm totally bummed about it because although my body is worn, my mind is like "Go! Go! Go!" and I really wish I had the physical strength to put in a good workout today. Ah well. I do understand the importance of resting when I need to, I guess I just wasn't expecting this. I mean, c'mon, it's day SIX! But- that is part of my theory of why I'm sick. I think it's part of the detoxification process. The sudden 180 probably put my system into bit of a shock and I'm sure my immune system was affected too. So when my defenses were down, the sickness strikes. I really hope I kick this in the next few (hours!) days.

This is kind of humorous- so Tuesday was chest day, and just like my first big back and glutes day, I'm sore as hell today from it, here two days later. Well the muscular chest pain is playing tricks on me with this whole cold thing, and it makes it feel like my chest is tight and super congested, when in reality it is not.

Whelp, I double dosed on sugar-free tussin a bit ago and I'm drinking tons of water. I have to go cook now, sick or not. These clean meals won't prepare themselves and I need to be armed and ready to go.

(please note I am currently accepting sympathy, chicken soup, and massages. Inquire within.)

:)

Thumbs Up

Today was a gorgeous September day, so I went for a jog at lunch on the bike path near my office. The forecast was calling for clouds all day, but right at noon, the sun decided to peek out for a bit. Perfect timing. It was warmer than expected, but I had dressed comfortably enough that it wasn't bad.

Getting back into running is tough. I can feel each ounce of extra weight on my body with each step. The good thing is that it is a great workout for me at this point, even if I'm jogging-walking-jogging-walking, my heartrate stays pretty high the whole time. I am not focusing on distance, or endurance or any of that stuff right now. I just want to get my body accustomed to the movement again, and get my heartrate up.


 There was a time, at my peak of fitness when I was training for a half-marathon, that I couldn't leave the house for a run without my Garmin Forerunner. So hardcore! I'll get to that point again, maybe, although that may be a little obsessive. I remember getting ready for a run once, and my Forerunner was low battery.  I fiddled around the house for and hour just to let the dang thing charge so I could clock my run. sheesh!

Anyways, a cool thing happened on my run today. As I was headed back towards the office, I was telling myself "you might not feel good but you can finish strong" and it was my last running spurt and I was really suffering. Well, just at that time, a nice lady riding her bike along coming towards me gave me a big smile and flashed a thumbs up as she crusied by. That was all I needed! Totally made my day too. Anyone who has done any type of athletic event know that the cheering, the music, the signs, the cowbells- really do HELP! The crazier the better, I'm starting to think. I remember when I did the Devil's Lake Sprint Triathalon two years ago, at the top of a huge hill climb on the bike course, there was a group of people sitting there with the tailgate of the truck open blasting Eye of the Tiger. It was fantastic.

NUTRITION:
I'm still on my clean eating routine, today marked the 5th consecutive day. It doesn't just happen though, it takes a lot of preparation. In fact that is why I didn't get a chance to write last night. I got some veggies cut up then ran to the gym for chest & cardio, and when I got home I had to cook chicken, steam veggies, shower, eat, and then package the food into containers for the next few days' meals, then wash dishes (we don't have a dishwasher in this old house).

I just got this nifty vegetable steamer, and I love it! My mom had one in the house when we were kids, and we would play with it like a spaceship, putting our toys in and flying them around. 



Spaceship!



The steamer cooked the veggies perfectly. I made it a point to take them out before they got too mushy because I am making a conscious effort to eat veggies as close to raw as I can tolerate. I don't mind them raw but I do tend to favor a more sauted, softer style when they aren't in a salad. I also picked up some acorn and butternut squash from the Jenny St. Market (a steal at $.50 a lb!) and softened them in the oven for about 45 minutes. I never thought I would like squash without butter, but I have come to love it. To me, it takes the place of a decadent, fatty, comfort-food style dish. I can't wait to make my squash soup! I probably will in the next few weeks. I'll post my recipe when I do. It has been tweaked to perfection. :) Those meals should last me through tomorrow evening, so I'll need to make something else then. Probably more turkey meatloaf muffins, with garlic quinoa and broccoli.

Oy! This overworked body sure needs a rest. As hard as it is getting back into it, the reward of this effort is 1000 times sweeter. The sense of accomplishment, feeling like I have control, the clear mind, the hope and moments of feeling pure joy. That is the good stuff, ladies and gentlemen.

Over Done

Boy oh boy, I am SORE AS HELL today. I am still feeling it from my Saturday back workout, and my legs are getting more sore as the day goes on. I am trying not to let it discourage me- I may have gone a little too heavy for just getting back into it, but hey, the sign said "Lift Heavy or Go Home" and I didn't go home.

I was too sore to go to the gym after work today- although I did walk 2 miles at lunch. I was planning on making today a chest/elliptical day, but that will just have to happen tomorrow. Besides the lifting, I have been run/walking on the treadmill, and that leaves me hella sore too. Its just using all these muscles that haven't been used in a while.  I admit I am feeling guilty about not going to the gym, but I really don't want to injure myself. I mean I am sore to the point of barely being able to sit! If I hadn't walked at lunch and eaten clean all day I would have gone anyway, but I think I made the right choice. I'm going to go to bed before 10 tonight and give my muscles the rest they deserve. It is still so good to be back!

almond milk. eh, so so. Probably because I use the unsweetened, of course.

One of my daily vices is my morning coffee - coffee with cream and splenda. Well, clean eating has no room for half and half so I bought some almond milk for my coffee. It isn't a fraction as delicious, but it is better than nothing creamy in my coffee. Eventually I want to switch to green tea in the mornings, but first things first! I am not eating splenda anymore either, I've switched to Stevia instead.





I leave you with some art

Clean Eats

Turkey Meatloaf Muffins

courtesy of bodybuilding.com

Ingredients:

• 2 lbs ground turkey (or chicken)
• 3 egg whites
• 1 cup quick cooking oats
• 1/2 tsp ground cumin
• 1/2 tsp dried thyme
• 2 tsp dry yellow mustard
• 2 tsp black pepper
• 2 tsp chipotle pepper spice
• 1 tsp salt
• 2 tbsp garlic powder (2 cloves minced)
• 1 small onion (finely chopped)
• 2 celery stalks (finely chopped)

Directions:

Preheat oven to 375 degrees. Spray muffin pan with canola or olive oil. Mix all your ingredients together in one large bowl. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball. Bake for 40 minutes. Makes 12 muffins.

Here are pics I took of the process:



the spice blend





ground turkey, oats, onion, celery, spices, and egg whites



fresh out the oven





Ms. New Booty

I'm still piecing together some sort of a routine. I figure I'll just get back into the swing of things, and work one major muscle part per day.  Inspired by this badass glute workout, I decided to I might as well give it a try and make today a glute day.

Here is what I did:

• Leg Press (feet together): 3 sets of 12 reps
• Butt Blaster - 3 drop sets of 12-15 reps, finish with 5 partial reps
• Cable Kickbacks: 3 sets of 12- reps, each leg (this was HARD!!)
• Hip Abductor -  2 sets of 10-12 reps, finish with 5 partial reps

The 5th excersise she demonstrates in the video workout is a Smith Machine lunge, which I did not do because I need a spotter and I want to get a little stronger before I make a fool of myself on that. That is OK though, because I totally killed. It. My heartrate was soaring, and I totally felt the burn. Walking and sitting tomorrow is going to be a challenge. I love it. I am going to do a glute workout twice per week, it is a strong muscle group and one I want to focus on.
 
I finished up with 30 minutes of walk/run treadmill cardio, and a long stretch sesh. I am now downing my post workout meal, an organic apple and a carton of Fage fat-free plain Greek yogurt, with a partial scoop of protein powder. And my supplements: Fish oils, glucosamine, and my multi-v. I am rounding up the ingredients to make those turkey meatloaf muffins I mentioned. It'll be my first time making them, but Fitness superstar Jaime Eason invented the recipe, and since she is basically my idol, I have to try them.

Fitness Model Jamie Eason

 

9/18

WORKOUT
For weights I did all back. I was going to do back and biceps, but I was really focusing on hitting every part of my back and the lat pull-downs also hit the biceps, plus since I'm just getting back into things I didn't want to overdo it. Spent about 30 minutes on back:

Lat Pull Downs - 1 warm up set, then 3 sets of 12
Reverse Flyes (which is actually shoulders) 3 sets of 12
One Arm Dumbbell Rows - 3 sets of 12
Cable Rows - 3 sets of 12
and Back Extenstions - 2 sets of 15.

I did one more set of 10 Dumbbell Rows when I got home. Just felt like it.

Aren't the bodybuilding.com excersizes cool? Yet another reason that is my favorite website. I finished up my workout with 35 minutes of run/walk intervals on the treadmill. The gym was dead, so it was prime time for one of my biggest peeves- when you're on a piece of cardio equipment, and they are all empty, but some dude has to get on the machine RIGHT NEXT TO YOU. I mean come on! Give me some space!! haha, it doesn't really matter, but it is super strange. You'd think he wanted some space. I guess he wanted to watch Fox News (ew) which was on the TV right in front of us. I don't ever care what is on the TV, I am a music gal and oh yeah- my new iPod shuffle rocks!



MEALS
Breakfast was eggwhite/veggie scramble.
For my lunch and afternoon snack today I had grilled chicken arugula salad, with bean sprouts, cubed cooked sweet potato, green onion, grape tomatos, kiwi, pecans, and a homemade balsamic/EVOO/garlic/Stevia dressing. Super-clean, and super delish!

chicken/arugula/beansprout/etc salad

I think I am going to check out REI tonight. I was thinking about how cool it would be to go jogging in the evening time, and since it is getting darker earlier I need to get a light, like a headlamp or something, so I am going to go check out the merchandise. I also need to get to the grocery store to pick up the ingredients to make Turkey Meatloaf muffins - which I will document!

Preparing for Take Off

I am back in the game, dedicated, committed and with no excuses.

Since my last post I've spent alot of time in my head, trying to mentally stoke my fire that it takes to get back into the swing of a healthy lifestyle. I've made some physical preparations too. I got new gym clothes, slowly started to tighten up my eating, and stopped going out to lunch with friends at work. Today is Saturday, and I've just finished making a super-clean egg-white-squash-shallot-arugula-mushroom scramble (amazing!). I'm finishing up my coffee, and decided to blog for a while before hitting the gym for a chest/bicep day plus cardio. It is technically my first full Day One, but I have had so many "Day One" days that I grow weary of making any sort of declaration- almost like a jinx at this point.

As I've stated before, being fittness/bodybuilding oriented tends to make you a bit of a loner, especially when the crowd you've been running with for the last year+ is not of that mind set in the least. Today they are all heading for tailgating (day-drinking) at the Big 10 Pub beginning at 11am. Normally I would have joined them (feeling guity about it, but rationalizing it as a "last big hoorah") but today I am saying no. I've thought a lot about alcohol and the effects is has on the body, and I'd do best not to touch it with a 10 foot pole. I really hate to admit it, but I think my drinking was teetering on the edge of excessive. Some could say it is normal, I'm just a young woman who likes to have a good time, but I know better. I knew I was drinking to take the edge off of the harsh reality that I had skipped yet another workout and ate like crap that day. Healthy, fit people with phsyiques I admire do don't drink hardly at all. The lifestyles just don't go together. Forget about the immediate effects on the body (it coverts to sugar, halts fat loss, and lowers inhibition thus making you likely to eat crap), the next day is always ruined because of it too. Even if you only had a few, you probably didn't pack your gym bag, or get your clean meals together, and even if you did- do you really feel up for a good workout?

One of the (pathetic) excuses I've had this past year of hedonism is that I just didn't know what I would do on the weekend if I didn't go out. Friday and Saturday nights are for going out to the bars. I really like being out and about among people. Although, the more out of shape I got, the less I actually liked going out because I was really feeling uncomfortable in my own skin, and deep down I knew I was making a bad choice. So I've been thinking about what to do to fill the time. I definitely plan on blogging more. It's a great outlet and will help me channel my thoughts and share things I learn along the way. I also want to get back to my true roots as creative soul. I was always crafting and doodling and singing and dancing as a kid, and my life has been lacking any sort of true creative outlet. Sure I have dabbled in painting over the last few years, but only in moments where I feel inspired. I want to learn to knit hats, and make greeting cards, and other artsy crafty things. A sweatshop of love! I could see myself cozy of the couch on a Saturday night this fall/winter, happy from a hard workout, content and satisfied that I've eaten clean and have my clean meals ready for the next day, and working on some sort of busywork project. I can't wait to figure out what I want to do first! Maybe make Christmas cards? That could be cool.

I don't believe in having regrets, and this past year of sedentry hasn't been a complete waste. Along with the promotion I worked really hard and payed off pretty much all of my debt, which is exciting and remarkable in itself. I've also had some interesting times relationship-wise. People who are close to me tease me about the fact that I date all over the board- I don't have a "type" and it's the truth. I don't want to close myself off of any experiences or interesting people just because I have some list of critera he has to meet. So I dated some cool cats. In the end they never worked out, but I wasn't really in a place to have a full blown relationship anyway. It was just another diversion, a time-waster to fill the void caused by not doing what I needed to be doing to take care of myself. Someone who is only functioning at 75% can't really nurture a relationship with another person, so I am currently unaffiliated with anyone, which is exactly where I need to be. I am going to give being completely single a go. I know I have said that before, but I really want to strive to nurture myself and make myself into the kind of lady I admire and know I am.

Some people have told me that I'm too hard on myself. Why is it that I am either living clean and active, or I'm failing? What about balance? To that I say that I know I am happiest when I'm taking care of myself physically. For me, it is tied so closely to my mental well-being and mood. And feeling well and being in a positive mood is what makes for "the good life."  I am not saying that I will always self-loathe when I have pizza or dessert or a cocktail, but I have to get where that is the rare treat rather than commonplace in order for me not to feel guilty about it.

Well this has certainly been a long, wordy entry. I am off to the gym and to run errands.

The Train is Off The Track

Notice how I haven't posted in a while? Well the train got off the tracks.


We had body composition testing at work a few weeks ago.

Here are my stats:

weight 216 (OMFG)
body fat % 34.5 (cringe!)
lean muscle mass: 141.0 lbs (yay)

holy shit! This is what happens when you don't make fitness and clean eating a priority.  For months I've been making poor choices so I'm not surprised. Too time crunched for running or lifting at lunch, I've been going out to lunch as more of the rule rather than the exception. After work I've been shedding work stress the wrong way - cocktails rather than gym time. And my weekends are filled with going out way too much then feeling to like crap the next day.

I guess the one good thing to come out of this is a lesson learned. A hard lesson, a lesson that makes me want to crawl in a hole or find a time machine. I know better! In fact I feel down right stupid about the fact that my BLOG PROJECT is about hard work and achieving peak physical fitness and I lost my focus. All my hard work at the office paid off, I did get a promotion which is really a great step for my career and financials, but I do know this, energy flows where attention goes. And, all those workouts and clean meals where I didn't see any results were in fact good for something - maintainance! I feel like with this lesson learned I will be able to stay on track better than ever.

Its time to go full throttle again. I have a work trip coming up in a few weeks, but once I'm back from that it will be on. I think I am going to schedule a photo shoot for February 2011 so I have something to aim for. I really want to do some pin-up girl modeling.

My mom said something that rang true to me. She said that when scientists are plotting the course to reach the moon, they are constantly veering off course then replotting. I feel like my journey is just like that.

Super Bowl Sunday

I can't wait for tulips and daffodils to start coming up. That's going to be awesome. It always is.

NUTRITION
I been sticking to the clean eating plan steadfastly and I feel really good. My energy levels are higher than they've been in the past, because I am keeping my carb levels slightly higher in the afternoon. Going to low-carb makes for sluggishness and moodiness. My new favorite grain is quinoa, the mother of all grains. It's the best, and also is considered a complete protein, although the actual grams of protein per serving aren't very high. It just contains all the amino acid chains necessary to constitute "complete" in compatibility with the human body. Plus, it cooks quickly and tastes wholesome and delish.

I haven't had any alcohol, wheat, or sugar in 3 weeks. I feel good.

I've been trying out a new protein powder, a whey protein isolate. Isolated protein powders contain more killa and less filla, and I'm about the killa. I've got vanilla flavor right now, and it tastes good by itself or mixed in my oatmeal with cinnamon, nutmeg and blueberries. My daily supplement regimen right now consists of:

-multi vitamin
-Omega 3 fish oils
-Echinecea
-A fat burner (green tea extract, caffeine, chromium)
-glucosamine (for the joints)

The only non-clean thing I still consume is a Tbs of sugar-free French Vanilla coffee mate creamer in my morning coffee. It contains tons of chems but I figure it is early enough in the day that my body can process everything OK. I have to have some kind of vice!

FITNESS
I've been going to the gym 6 days a week for the past few weeks, twice some days. I do weights first, and split up the body parts by the main 3 powerhouses, Leg day, Back day, and Chest day. I need to figure out a way to add bi's tri's and shoulders in. I do some of those, and they are all worked doing chest and back, but they need some targeted training. I am almost ready to start doing squats and lunges. I've been holding off on those, worried about my knees, but since I haven't done any pavement running me knees feel fine. I know once I start lunges and squats my legs are going to really love it, they hurt though. I guess that is why they work so well. I am focused on the booty, so I need to start adding them in.

After weights I do 30-60 minutes of cardio, usually in the form of walk/sprint intervals on the treadmill or the trusty ellip. Too ellip, too ellip 2 quit. I am soooo over any endurance sports this year. Maybe in 2011, but 2010 is all about the high intensity sprint. Fat burning, yo.

I've been stretching a lot more this time around, even dabbling in yoga. It feels really good to not have stiff muscles. Especially in the hamstring/calf region, which gets really tight from the running. Stretching is key. I really want to dig more into the yoga, maybe get some DVD's and do one every night.

Total weight loss over the past 3 weeks is 11 lbs. I've had one cheat meal in this time- Greenbush (crack) pizza. The best!

LIFESTYLE
The social aspect of this lifestyle is still the weirdest. It is really hard to find other people who are in the same boat as you, and understand why you do what you do. It is especially strange being a single girl. I'm kind of shying away from dating right now because that typically brings wining and dining, which I don't want to do. I don't have room for that in my life right now. I want to meet someone at the gym or something. My first criteria now is whether or not he works out regularly. I figure that's a good starting point. I don't care where he is in his journey, but whether he has made a commitment to taking care of his body.

Then there is the diet aspect. I am so mindful of everything I put in my body right now. I am done with sinning today to start clean tomorrow. I am quite serious about my lifestyle, it isn't just a brief phase. I will eventually get to a point where I have more flexibility in my diet for splurging and whatnot but the time is not now. It just sucks because I so often miss having someone special in my life, to snuggle with, laugh with, care about, and plan fun things with. Oh and how about some night games on a regular basis, that would be good. I really enjoy having someone to think about and be good to. I try not to dwell on it too much though, because I think meeting someone special happens when you aren't really looking.

The worst thing people say to me is "live a little" usually said when I say no to the work donuts or opt for water rather than a cocktail. Guess what- I am living! A lot! My cells are more alive than ever! My mind is clear, and I feel really good. Oh just wait til the weather gets warm, it is going to be ON!

***************
The universe is full of surprises. There are some strange things in the works right now career-wise. Another company wants me to go work for them. I am flattered and will be finding out more this week, but I'm not sure it would be worth it pay-wise, and there is the possibility of a promo in my current position. I love my current company. 2009 was all about paying off debt, but my plan for 2010 is saving up. I am banking as much as I can. I am considering being a full time student by fall 2011. I think I'd really enjoy nursing. Maybe communications/PR. Much more than HR anyway. Nothing wrong with HR, I like what I do, I just want something that will give me a little more flexibility.

So thats the haps. I think I am going to post some update comparison photos in the next entry. Although, blogger isn't the most user-friendly for uploading and placing pics.