Light week

So it seems that June was a big month for me. I did Dirty Dash, ran Ragnar, and completed the Spartan Beast. I really didn't rest in between the different activities (I went to boot camp the day after ragnar) and was starting to feel a bit burned out and more sore than usual. I was tired, I was moody, and I thought about throwing in the towel more than once. After hearing me complain quite a few people suggested that I take a little time off from that whole crazy working out thing. How does one going about this without going crazy?? Usually when I go on vacation I freak out that I won't be able to work out every day. But there are a lot of things with which I was able to fill my time. I informed KC of my workout plan for the week so that he could hold me accountable (and he did).

So my usual workout week looks like this:

Monday - LEGS (strength training)

Tuesday - Boot Camp

Wednesday - BodyPump/BodyCombat

Thursday - Upper Body (Strength Training)

Friday - Cardio (3-5 mile run)

Saturday - Boot Camp

Sunday - Rest day

My modified week:

Monday - 3 mile run

Tuesday - Boot Camp

Wednesday - Rest

Thursday - 3 mile run

Friday - Rest

Saturday - boot camp

Sunday - rest 

It's now Sunday evening. I feel completely rested, and, minus a strained hamstring from the previous week, there's not a single pain in my body. I'm really looking forward to being back and the gym and working out again. With training/preparing/recovering from Ragnar and Spartan, I haven't done a proper leg day in almost a month. I wish I could reserve the squat rack for tomorrow.  I'm so thankful for everyone who was looking out for me and wanting me to take care of myself when I couldn't see that I needed a break. It's all about being balanced :)

Another eating post

During whole30 you're not supposed to track what you eat. This was one of the big selling factors for when I did the program. But then it was really hard for me to get back on track afterwards. I would just try to mentally take note of what I was eating. That never really worked. I found myself eating more and more of the things that I had gone without for so long. There were too many binges that I had to account for. And I really wasn't being honest with myself.

I decided once and for all that I needed to get back to tracking what I eat so I can be more accountable. I have the whole workout thing down. I know what I need to do when I need to do it. But I have always struggled with my diet.

Last Sunday I meal prepped (which I should be doing right now too). I grilled a ton of chicken, made a couple recipes, and cut up some veggies so they could be used when needed. It made eating according to plan that much easier this week. I have given myself a cut off of 1700 calories. I don't necessarily have to get there (I would like to stay closer to 1500-1600), but it gives me some room if I need it. With the 1700 calories we're trying something different this time. 40% of my calories should come from carbohydrates and protein each with the remaining 20% coming from fat. Myfitnesspal.com is great this way because it calculates it perfectly for you (if you put the right foods in) and then, if you have the app it comes up with a fancy pie chart that makes you feel all warm and fuzzy

Perfect Eating Diagram

Then one day you'll get this GREAT idea that you deserve a cheat day/meal. Actually, Friday was going really well until 2:00pm and then everything just died. One thing about a cheat meal is that you probably shouldn't document everything that you're eating. But if you happen to be in a "we're documenting everything that we" competition then you kind of have to. And that disaster looks like this

So many carbs, and not the good kind

I won't share with you all the details of this day, but it was bad. I'm actually glad that I documented my cheat day, bite for bite, because I've never been that honest with what I eat on my bad days. I would lie to myself that I didn't eat a whole sleeve of oreos, or the extra handful of m&ms. I remember back in the day how my Friday nights consisted of a DiGiorno's pizza and a pint of Ben & Jerry's. That would easily be 3000 calories in one meal. (hint, my day wasn't THAT bad). So I made a few bad choices, but I was back on track the next day, worked out hard, and we're not going to talk about it again. That's the reason for a cheat meal. New emphasis on meal.. not day.

And today is day 7 back on myfitnesspal. Are you on it? Do you use it regularly? It only works if you're honest with what you're eating. Stupid honesty.

Dirty Dash

Dirty Dash was at the beginning of the month (June 8th). I've done this race before so I knew what to expect. There is a 5K option and a 10K option. Of course we chose the 10K option (naturally). There were about 15ish obstacles. I'm a little fuzzy on the details right now since it's been a few weeks, but I had a lot of fun and was able to finish it in a good time. Lets see, there were muddy water pits that we would wade through and then climb up over mud hills back into the muddy water. We climbed over 6' walls, crawled on our hands and knees through large PVC pipes. There were monkey bars, but I couldn't do them. There were cargo net climbs, up and over, there was another pit with waist high muddy water with 8 or so 12" wide PVC pipes that you had to climb over. It's hard to remember all the different obstacles, but we had a lot of fun! KC actually did the race with me this time, pushing me, cheering me on, and making me run when I didn't want to. I think I beat my time from September. I ran a lot more this time than I did in the last. I'm registered for the next one September 14th.

We were so clean! Me, KC, Sarah, and Shauna. 

This was in the new obstacle for the year. It was an inflated "house" that had inflated tube that you needed to roll over. There was tons of mud and foam (can you tell). My bib number was getting caught on everything so I was really concerned.

They had the inflatable slides down one of the larger hills. This was the 2nd to last obstacle. I picked the best slide (there were 6, all attached). Last year I got caught half way and had to scoot the rest of the way down. This time and I got a good running start and I slid all the way down.. and didn't stop. I hit the hay at the end and did a backwards somersault. It was great fun!

Final shot. Lots of mud, lots of fun.

Comparing and competing

Wow, I'm a horrible blogger. I have so much catching up to do! I'll start working on that...I needed to add to the post that I made a few weeks ago on Facebook.

Two years ago I was the most miserable I had ever been. My family was on the beach in Florida and I was dying. We were walking distance away from the beach, but that walk included 6 flights of stairs. Getting to the beach was fine, but as we would prepare to go home I would panic about getting up all the stairs. It took the fun out of being at the beach.

Anyway, this June I was doing RAGNAR (198 mile relay run through the Wasatch mountains) and I was getting down on myself. The rest of my van had pretty intense runs, up and down canyons, long distances, etc. I was the slowest, had the least amount of miles, and the least degree of difficulty. But then I took a minute to realize where I was coming from. I knew that the beach picture was taken in June 2011.. somewhere around the time I was running. It wasn't until I was able to get home that I put the dates together that I realized it had be EXACTLY 2 years. I felt a lot better about my performance during Ragnar, the fact that I actually did Ragnar and survived, and that I had overcome where I had been.

I've had a couple more experiences with competing and comparing myself with others before this happened and afterwards. I'm still working on not comparing myself to others. It's a daily challenge. Nobody is perfect. 

So my new goal is to work on me, to reach the goals that I set for myself. Here's to not worrying that person X just lapped me, or jealous that person Y's hair just flows so effortlessly. Maybe person X is a trained sprinter and you know what? Maybe person Y has a really top of the line wig. Who knows. But I spend more time making myself better than dwelling on the things that I don't have. I'm going to celebrate going 4 days without chocolate. And next time, maybe I'll beat my weightlifting PRs. 

Some people call me crazy.

I had one of the best workouts to date last night. I planned it the night before and I was so excited to get to the gym and try it out. Go ahead and roll your eyes. It was Ah-MAYZ-ing.

A few items of business before we go into detail. I hate the stairmaster. I don't know what it is, but I dread it. But I have felt that I've been in somewhat of a rut the last few weeks so I needed to change things up. I needed to get out of my own comfort zone and do things on my own, without a trainer standing there and telling me what to do.
See for yourself:
Warm up - 5 minutes Stairmaster (60steps/minute)
Round 1 - 3 sets of 15 rotation
Wall sit with a medicine ball (20lb, christianed "The Erin Ball") raise

Lift that up over your head. I'll admit, I didn't keep my arms straight the whole time.

 Wall sit with medicine ball twist


Anna needs to work on her wall sit (90 degrees there, champ!). 15 touches on each side.



Leg lifts

3:00min Stairmaster (70spm/75spm/80spm)

If you have to hold on to the machine you're going to fast. Slow down and work on your form. It also engages your core so you're burning more calories and not hurting your back being all hunched over.

Round 2 - 3 rotations of 15 reps
Bicep curls

Skull Crushers

Push-ups

I did the push-ups right next to my bench in the free weight section. This was a big break through for me and my insecurities. I was hesitant at first, but then I just told myself to get over it. It was awesome!

Round 3, again, 3 rotations of sets of 15
Back extensions

First set: No weight, Second set: 10lb across chest (like picture), Third set: holding weight behind head

Side extensions

First set: no weight, Second set: holding 25lb plate, touching ground, Third set: Holding 25lb plate and then touching opposite elbow and knee

Sit ups

Each set holding a 10lb plate overhead

Knee tucks

Jump rope

First/Second set: 50 jumps, Third set: 100, just to prove to myself that I could

And then the endorphins rushed in and I stopped at the park for a nice 1.5 mile jog to finish it all off. This would never have happened 2 years ago. All in all it was about a 2 hour workout, but it felt amazing and I was so stoked that I was able to put myself through such an intense workout. Can't wait to see what I come up with for my prospective clients!!!

The truth, the whole truth, and nothing but the truth

As long time readers of this blog can attest to, I seldom keep things to myself. This is more of a journal for me than anything, where I can come and write down my thoughts. So here goes.

The last two weeks have been horrible. I successfully completely the Whole30 and was feeling on top of the world. I thought that I had everything under control and I was going to only improve. I was so wrong.

You're supposed to reintroduce foods into your diet slowly after you finish the Whole30. I learned about this a few day prior to completion. I didn't have the energy to figure out the reintroduction schedule and I already had plans. That might have not been the best idea.


I have been physically ill the last 2 weeks from all the crap that I've been eating. It's nothing like what I was eating prior to when I started out, but it's so different from what I'm used to, especially eating from Whole30. It started out with the candy closet at work. I tried a piece of chocolate to see how I felt. It didn't taste really good and it didn't fill any particular void. But then I would try some more.. you know, just for accuracy. Then I was back to eating a handful of peanut m&ms here, and some trail mix there, a candy bar here (snack size) and some more chocolate there. Add that to the additional carb binge (granola, bread, cereal) and I'm right back to where I started. I haven't weighed myself since my weigh in at the end of Whole30. I feel like I've gained back everything that I worked so hard to lose


There's an excerpt from the companion book to Whole30 "It Starts with Food". It really hit me:

In addition, creating healthy dietary habits isn't just about restricting or eliminating certain foods. You already know that fast food, junk food, and sweets aren't good for you. You know you shouldn't eat them if you want to lose weight, get off your medication, or be healthier.
Yet you continue to eat them.
You struggle with food cravings, bad habits, compulsions, and addictions. You know you shouldn't, but you feel compelled to eat these foods. Sometimes, you don't even want them, but you eat them anyway. And you have a hard time stopping. All of which makes you feel guilty and stressed -- and more likely to comfort yourself with even more unhealthy food.
We're here to tell you:
It's not your fault.
You are not lacking willpower. You are not lazy. and it's not your fault that you can't stop eating these foods.

It then goes on and explains why, etc.It's a great book, even if you're not going to do the Whole30, it has some great information in it.

And then when I'm not on my game 100% I feel like a hypocrite to everyone encouraging me and supporting me and that I'm letting everyone down. I know that (for the most part) isn't the case, but it's the mentality with which I struggle. I discussed this with a few people. Basically what has come from it is that I'm doing this for me. If I want to quit now then I can quit now. People are just happy with what I've been able to do thus far and I should be too. But ultimately I started this for me and I need to continue to do this for me. I'm so lucky to have the support of so many. I think I'm just kind of tired. I've been going strong for 18 months. The last few months have been more challenging than those of the past, more mentally than physically.  I'm still at the gym 5-6 days a week, but my workouts haven't really been what they were in the past. I'm not pushing myself as hard as I was. I guess it's a good thing I signed up for RAGNAR, something to focus on and get me training. Now I just have to stick with that. It's time to just refocus and get moving again.

Alright.. enough of a pity party, I just needed to get that off my chest. Here we go, back at it! Today is a new day, a new week, maybe not so much a new month, but you don't have to wait until then to recommit.

Whole30 part deux

Some of this was already covered in the previous post, but I'm too tired to go through and edit. That just means it's extra important.

So it's been a few days back on "normal" food. You're supposed to re-introduce foods slowly. For instance, have 2 or 3 servings of dairy the first day and another serving or 2 the 2nd day, see how your body reacts and go back on the Whole30 regimen for a few days. Then reintroduce grains without the dairy.. etc.. then add them both.. Yeah.. I didn't do that. My stomach hasn't been a big fan of being filled with things it hasn't had in the last month. 

I have noticed a lot of things though the last couple of days. I felt uncomfortably full and bloated after my normal oatmeal and yogurt on Monday (combining the dairy and grains and sugar). That was my go to breakfast for ages. I'll probably stick with some sort of egg dish here on out. It's easy to prepare for a week and make it a grab 'n go. Plus it kept me full longer (and more protein!).

Carrageenan is in everything. This is one of the additives that Whole30 tells you to stay away from. I've gotten used to checking the labels on all the processed foods. I found it in my "healthy" yogurt dressing, some soy milk, and my beloved Nesquik! I haven't read up on why it's on the do not consume list, but I'm sure they have their reasons. It's amazing to me all the things that get added into some items. I bought the wrong almond butter the other day, Almond Naturally More.. ingredients include almonds (good), soy protein (why), flax seed (okay), Evaporated can juice (sugar), canola oil (why), salt, and molasses. So random. Just get the regular almond butter. OH well. 

Yesterday for lunch I got a free drink with my order. I was scared to even try the diet coke because I haven't had any caffeine   for the whole month. I went for the Light minute maid and added a bit of sprite to make it bubbly. I was only able to take a few sips before I threw it out. It was so over sweet. I also tested out the candy room and quickly realized that I didn't need all the sugar. I do understand that if I continually "try out the candy room" then those taste buds will change and I'll be addicted once more. I just need to remember that. I was totally fine without the sugar during the whole30. I really didn't crave it and as long as it wasn't staring me in the face I didn't feel like I was missing out. 

I also realized that when I was eating the GOOD food I felt fuller, longer, and just overall healthier and more energy. Yesterday I had soup and salad, which really isn't a big deal. I'm sure the turkey had some additives and the bacon may not have been nitrate free. I have no idea what all the ingredients were in the soup (asparagus, made with sour cream), plus a slice of bread (honey wheat) and a sugar cookie (just to test my theory). Comparing how I felt after eating that to how i felt just after eating my "clean, whole30 approved" curry is shocking. Seriously. It's crazy to me. I have already noticed difficulty in my sleeping in just the 3 days I've been off. So I'm going to try doing a mostly Paleo/Whole30 diet and allow for social events without getting stressed out. 

Another benefit of eating better - weight loss. And not just weight, but inches and body fat. I have been struggling the last few months. This month I lost more weight, more inches, and more body fat than the last 4 months (no joke). There is something to be said for eating cleanly.

I also ordered the book "It Starts With Food" today from Amazon. The authors of the book are the developers and Whole30 extraordinaires. I guess since I've already completed it, I should probably read up on what I just did. It will also help me in my continuation and any future Whole30s that I may do.

So that's it. I'm starting to figure this whole diet thing out and my relationship to food.. just 18 months, no biggie.