Wellness Wednesday

Tip of the Week: Push and Release

Today is Day 86 of my 90 day goal in completing P90X. This little experience has required a lot of discipline as well as a fairly large dose of stubborn willpower.

I will not be posting before & after pictures on this blog as I think it would be slightly disturbing to see photos of your pastor's wife flexing in various positions. I'm sure you are very much relieved. You're welcome.

However, I would like to take a moment to just relish how good it feels to reach a goal. Hard choices that didn't always feel worth it in the moment feel very much worth it right now.

I've had several people ask me if I'm going to continue doing P90X now that I'm officially (almost) done. The answer is yes & no. I'm going to continue working out regularly and will be using a lot of the P90X DVDs to do that, but I'm dropping from 6 workouts a week that felt REQUIRED to 4-5 workouts a week that I'll be more flexible with.

The concept of "Push & Release" is that you can see a lot of progress in fitness (or, really, any area of life) if you will set a mini-goal and push really intensely for a defined season. Knowing that the goal/season has an end date makes it feel less overwhelming and suffocating. You know the break is coming.

Once you reach your goal, you can let up a bit. Not so much that you fall back to where you once were. Don't exchange nutrition and exercise for movies and twinkies. Just maintain where you currently are for a while instead of pushing so hard to achieve the next level. When you've rested a bit and had time for your motivation to rebuild, push again!

Progress is normally not a steady climb up and to the right. It typically more like stair steps.

So, do you want to lose 20 pounds? Set a goal to lose 10. Stay super focused. Count your calories every single day. Determine how many days a week you can work out and stick to it. Weigh yourself regularly. Have a friend that you report your progress to on a weekly basis. Then, once you've lost the first 10 pounds, breathe a little. Figure out what it would take to maintain that weight. What are the new lifestyle habits that you should continue verses the time bound habits that are only needed when you are trying to lose weight? Once you've maintained that weight for a while (at least a month), then you're ready to hit it again really hard.

Feeling like you're always pushing is exhausting and defeating. No one can maintain that pace, so eventually you're likely to give up. But pushing hard for a season can take you to a place that you've never been before. And once you've been there, it's slightly addictive and motivating all in itself.

Set a mini-goal. Make it time bound. Then, put your head down and get to work!

Wellness Wednesday

Tip of the Week: Decide, Commit, Succeed

Those 3 words flash across the screen every time I play a P90X DVD. The principle is so good when it comes to fitness and overall wellness.

When I decided a few months ago to do another round of P90X, the decision had been a long time in the making. Andy & I did P90X one time before (a couple years ago) and so I knew the level of commitment it required. I didn't want to just kinda do it. If I said I was going to do it, I was diving in all the way.

I'm on Day 80 today and there have been SOOOO many days over the last few months that I wanted to skip my workout. But I knew I had made a commitment to myself to stick with this thing for the full 90 days. So, I was able to push myself through my unmotivation and have only missed 2 workouts (and one of those days I spent 8 hours cleaning my house which I think should count for something!). If, however, I had not made that commitment to endure for 90 days, I know that the number of workouts I would have gotten in would only be a shadow of that number.

My point is, if you decide that you want to "get fit" make a clear, measurable goal and commit to it. There are a zillion workout and "diet" programs out there. And if you really stick with the program the way they tell you to, you WILL see results. Most of us just hit a wall of unmotivation and give up way too early. When you've got a goal that you're shooting for, you are so much more likely to stay focused and hang in there.

But you have to decide. And then stick with it with all kinds of determination and stubbornness and ferocity. If you do that, no matter what nutrition plan or work out program you select, you will see huge results!

Wellness Wednesday

Today marks Day 45 of P90X. I'm halfway there!

Here are a few thoughts/tips from my personal experience:

• Schedule your workouts. It doesn't necessarily have to be the same time every day (although it is for me), but you will have much more success if you know when you will be working out each day instead of just trying to fit it in. The only time of day that works for me is first thing in the morning. Do I love getting up at 5:15? No. But I know if I don't I won't get it in, and it's worth it to me. That means I try to go to be by 9:15, which means I had to cut out virtually all TV and I have a very short evening. I had to make a values call about what was more important to me.

• Keep pushing play. This week I've been pretty tired and unmotivated. I'm a little sleep deprived right now and so getting up in the morning has been a pure act of the will. I haven't felt like working out and the work outs have felt tougher since I'm tired. BUT, I keep pushing play. I may not be performing at my peak condition this week, but I'm hanging in there and doing what I can because I know I'm still getting stronger even when I don't feel 100%. I'll get it back. I am forever quoting to myself Tony Horton's line, "How do you feel that day? Do what you can." 

• Weights, not just cardio. After doing P90X on two different occasions, I am now a BIG believer that strength training changes the way that your body looks more than just doing cardio. I know that every time I get motivated to get in shape, I just want to do cardio all the time because that is where you burn the most calories. But I see such better results when I make myself do regular, hard workouts with weights. I'm no expert, but I would say half of your workout time per week should be invested in weight training. 

• Find your balance and jump back in. If you want a good laugh you should see me do YogaX. Balance and gracefulness has never been my thing, but I'm working on it. During the balance postures Tony Horton always says, "If you fall out, ain't no big thing. Just jump back in." Same is true for physical fitness. Life gets crazy sometimes. You go on vacation. You've got a sick child. You have a deadline at work. You welcome a new child into your family. And, unless you are some type of Superhero, you are going to lose your rhythm for a while and workouts will be the first thing to go. At least they are for me. Ain't no big thing. Just jump back in. Fight to find your balance again. 

• Nutrition matters. For all of you who, like me, would like to think you can eat whatever you want as long as you work out, wrong! In Bob Harper's book, The Skinny Rules, "That four-mile walk you take every morning? It burns about 350 calories- not even a small bag of fries at McDonald's. That hour of Pilates or yoga? Ditto- not even equal to a large chai latte at Starbucks." Ouch. Don't go knocking my chai lattes! The point is: exercise alone without focusing on nutrition won't cut it. 

It's not easy. But most things worth anything aren't. I'd say your health is worth it!

How Do You Feel Today?

This post was originally posted on April 19, 2011. While on family vacation

I am reposting some of my favorite previous posts. 

Any other P90X fans out there? Andy and I did the whole 90-day program (very strictly) about a year and a half ago. I only missed a handful of workouts the entire 90 days and I got great results. Although we're not being nearly as strict about it now, we still use the DVDs to work out and I must say, I love Tony Horton (the trainer, for all you non-P90X fans). Wish he lived in NorCal because I would totally invite him to South Bay for Easter!

Anyway, Tony says a phrase on one of the DVDs that has become somewhat of a motto for me. He says, "How do you feel today? Do what you can." The point is that you're not going to feel 100% every single day. You're not always going to be in the mood to 'give it your all' when you work out, but you do what you can and you just "keep pushing play." On those days, you may not get the best work out of your life, but it's better than nothing and it's slow, steady progress in the right direction.

I feel like that is true about all aspects of life. There will be days that I don't feel like studying the Bible or spending time in prayer. But I'm committed to "keep pushing play" and trying to read/pray as much as I can.

There will be days that I don't feel like a very creative or energetic mom. But I just keep pushing play and do what I can.

Here's what I know about myself...even though I may not feel like 100% on a particular day (or week), I'm a pretty motivated person overall. It'll come back. I have to give myself the grace to just plod along making slow and steady progress on those days, knowing that I'll feel like sprinting on others.

So, if you feel like you've lost your rhythm today (or this week or this month), give yourself a little grace. Just keep pushing play. Do what you can. Don't give up on working out or time alone with God or investing in your kids or etc... just because your not feeling it today.

Do what you can, and trust in a God who is BIGGER than the whims of our hearts.

How Do You Feel Today?

Any other P90X fans out there? Andy and I did the whole 90-day program (very strictly) about a year and a half ago. I only missed a handful of workouts the entire 90 days and I got great results. Although we're not being nearly as strict about it now, we still use the DVDs to work out and I must say, I love Tony Horton (the trainer, for all you non-P90X fans). Wish he lived in NorCal because I would totally invite him to South Bay for Easter!

Anyway, Tony says a phrase on one of the DVDs that has become somewhat of a motto for me. He says, "How do you feel today? Do what you can." The point is that you're not going to feel 100% every single day. You're not always going to be in the mood to 'give it your all' when you work out, but you do what you can and you just "keep pushing play." On those days, you may not get the best work out of your life, but it's better than nothing and it's slow, steady progress in the right direction.

I feel like that is true about all aspects of life. There will be days that I don't feel like studying the Bible or spending time in prayer. But I'm committed to "keep pushing play" and trying to read/pray as much as I can.

There will be days that I don't feel like a very creative or energetic mom. But I just keep pushing play and do what I can.

Here's what I know about myself...even though I may not feel like 100% on a particular day (or week), I'm a pretty motivated person overall. It'll come back. I have to give myself the grace to just plod along making slow and steady progress on those days, knowing that I'll feel like sprinting on others.

So, if you feel like you've lost your rhythm today (or this week or this month), give yourself a little grace. Just keep pushing play. Do what you can. Don't give up on working out or time alone with God or investing in your kids or etc... just because your not feeling it today.

Do what you can, and trust in a God who is BIGGER than the whims of our hearts.

Start 'em Young!

In efforts to encourage good health in our child, we have required him to wake up with us each morning at 5:30 AM to do our P90X workouts. If he has bad form or tries to take too many breaks, we yell at him ruthlessly like an army drill sergeant. I was able to capture a bit of this on camera. Andy and Caedmon are doing "Nose Diver Push Ups".


Untitled from Stacie Wood on Vimeo.


The funniest part is that Caedmon insists on putting his sippy cup and a hand towel beside his "yoga mat" (another towel). He is mimicing the people on the video with their water bottles and sweat towels. We are on Day 87 of the 90 day adventure and, I have to admit, I am happy it's almost over!

Breakfast of Champions

My favorite meal of the day during this P90X nutrition plan is definitely breakfast. The recipe below is for Pear and Granola Muffins, which are really yummy but a little denser than a regular muffin. More the texture of a cookie or bread than a muffin. But good, none the less.

Pear and Granola Muffins

3/4 cup canned pear nectar
2 egg whites
2 tablespoons vegetable oil
1 tablespoon lemon juice
1 teaspoon lemon peel, grated
1 cup whole wheat flour
1 cup all-purpose flour
2/3 cup brown sugar, packed
1/2 cup low-fat granola
1 tablespoon baking powder
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1-1/4 cups pear, chopped

1. Preheat oven to 350 degrees.
2. Whisk together first five ingredients in large bowl to blend.
3. Stir both flours ad sugar in medium bowl until no sugar lumps remain.
4. Mix in granola, baking powder, nuteg, and salt. Add pear; toss to coat. Stir flour mixture into egg mixture until blended (batter will be thick). Divide among 10 prepared muffin cups.
5. Bake until golden brown and tester inserted into center comes out clean (about 20 minutes). Transfer muffins to rack and cool.

Unfortunately you're only supposed to eat 1 muffin (whereas I would normally eat 3). But you also get to eat 8 oz. of nonfat yogurt and 1 cup of sliced strawberries.

Before P90X I had gotten into a bad habit of just eating a bowl of cereal each morning. I like cereal A LOT and it's so easy. But this nutrition plan has really forced me to mix it up and it's given me some good ideas about healthy options for breakfast. Hope you enjoy the muffins!!

Island Pork Tenderloin Salad Recipe

This is one of my favorite P90X recipes. It may seem slightly complicated because it's three recipes, but it's really quite simple to make and most of the ingredients are easy to keep on hand. We had it last night for dinner and Andy said, "I really think you could sell this salad at a restaurant!" Too bad I didn't invent it. Let me know if you try it!

Island Pork Tenderloin

16 oz pork tenderloin, lean
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon chile powder
1/2 teaspoon ground cumin
1/2 teaspoon cinnamon
2 teaspoons olive oil
1/4 cup brown sugar, packed
1/2 tablespoon fresh garlic, finely chopped
1/2 tablespoon Tabasco sauce

1. Preheat oven to 350 degrees.
2. Stir together salt, pepper, cumin, chile powder, and cinnamon; then coat pork with spice rub.
3. Heat olive oil in a 12-inch skillet over moderately high heat and brown pork, turning, about 4 minutes.
4. Stir together brown sugar, garlic, and Tabasco and pat on top of tenderloin. Place pork in a roasting pan and cook in the oven for 20 minutes. (Mine took a little longer. I highly recommend using a meat thermometer to make sure it comes out at just the right temperature (160 degrees for pork). That way it's not too raw and not too dry. Perfecto!)

Island Pork Tenderloin Salad

(If you are about my size you would be considered "Level 1" in P90X terms. If you are Andy's size you would be "Level 2". I will put the specific amounts for each level next to each ingredient Level 1= L1, Level 2= L2.)

L1- 1/2;  L2- 3/4 orange, peeled and cut
L1- 2 cups;  L2- 3 cups salad greens
L1- 1/2; L2- 3/4 red bell pepper, cut lengthwise into thin strips
L1- 1 tablespoon; L2- 2 tablespoons golden raisins
L1- 6 oz; L2- 8 oz. Island Pork Tenderloing
L1- 2 tablespoon; L2- 3 tablespoons Cumin Vinaigrette

1. Peel and cut oranges crosswise into 1/4 inch thick slices and set aside.
2. Toss salad greens bell pepper and raisins in a large bowl.
3. Prepare the dressing.
4. Mound salad mixture on a large plate. Arrange pork and orange slices on top and drizzle with dressing.

Cumin Vinaigrette (serves 2)

2 tablespoons fresh lime juice
1/2 tablespoon orange juice
1/2 tablespoon Dijon mustard
1/2 teaspoon cumin powder
1/4 teaspoon salt
1/8 teaspoon black pepper
1 tablespoon olive oil

Whisk together until emulsified.

Bring It!

Andy and I are now officially halfway through with P90X. Today is our 46th day of the 90 day intensive fitness program. For anyone who is unfamiliar with it, it is literally beating your flesh into submission every day! Most days Andy and I get up a little after 5 AM to start our workout, which is anywhere from one hour to an hour and a half depending on the workout. The most difficult part is how relentless it is...You're supposed to do it 6 days a week, so there really is no let up. I'm determined to stick with it to the end and I've not missed a day yet.

Some days I love it. Some days I hate it. But I'm always glad we're doing it.

There's also a nutrition plan that you're supposed to go by. Though Andy and I are not sticking to the nutrition plan 100%, we're doing our best and I'm cooking a lot of new foods that we'd never tried before. Some of the recipes are really good. I'm going to post a couple of my favorite. (Hope that's not illegal!)

You're supposed to take pictures of yourself before you start the program and then at 30 days, 60 days, and 90 days. I was so excited to get to 30 days and take the pictures. I just knew that I was going to look like a completely different person. Much to my dismay, when I put the pictures side by side, there was no visible difference! LOL. Oh well, I'm only half way through.