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Cleanse Weekend Recap

1 Oct

This weekend was A-mazing. Relaxing, reviving and very productive. My cleanse went really well and I am feeling like a million bucks today. Winning!

With the exception of Sunday night (I had some deli ham), I ate no meat this weekend. Just tons of veggies, fruit, protein powder shakes and beans. I included some liver and kidney detox tea that I found, which was surprisingly delicious, and took it nice and easy.

Here is a snapshot of my cleanse items:

I also finished my book on overeating which I found really insightful on how the meat industry prepares food for restaurants (hint: it’s disgusting) and got some good tips on portion control and how to slay the evil sugar dragon.

Also had a nice trip to REI, Michael’s, Target and Marshalls, took two baths, cleaned my apartment, did a mani/pedi, took a nap (first time in months!) and taught my first day of Sunday school.

The lesson for Sunday was on respect and the best comment all day was from Aaron, my favorite out-of-control 6-yr-old. I asked him to think of a time he didn’t show respect, his response: “I guess when I slapped this 17-yr-old girl on the ass”. How do you not laugh at that? Kids are priceless, and crude – where do they learn these things?

Today’s workout: Hips, Arms & Arms w/ jump rope circuit

3 rounds, 25 reps each – 1 minute jump roping between each exercise

  • clamshell leg extensions (banded – 25 reps on each side = 1 round)
  • bridges (banded)
  • lateral leg raises (banded – 25 reps on each side = 1 round)
  • bicep curls
  • should press
  • upright back row
  • tricep extension
  • push-ups
  • sit-ups
  • Russian twists
  • side plank (left – 1 min)
  • side plank (right – 1 min)
  • plank (1 min)
  • bicycle crunches

The whole thing took a little less than an hour and got me nice and glistening! Hoping to get out of the office early enough today to make the 5:30 Zumba class. Haven’t tried it yet and am really in the mood to dance!

The countdown is on – 3 more days until the bf is here and our trip to Cannon Beach!

Happy Monday!

What the Hell, Hormones?

28 Sep

I have a huge bone to pick with my hormones, namely that they are out of control. (Apologies to all my male readers for this post, just gotta get it out)

I am going to blame it mostly on lack of quality sleep. I feel that I’ve been getting in and out of bed at the right times, but the quality of my sleep is kinda shitty. I wake up around 3 or 4 every morning and spend the rest of the time tossing and turning. Guess I could title this post “need a new mattress”, might help retain my readership….

Anyway, the main problem is that I am happy and really pleased with the way things are going currently in my life, but my emotions are still all over the place. This is really confusing me! Like this morning, I almost cried when I noticed that the barista made my drink wrong, or yesterday when I almost cried that I my socks didn’t match and then again when I thought about the cool stuff I am going to buy for my sister’s new baby girl (it’s gunna be a girl!!). First world problems, Kim.

Moving on…this morning’s workout included a very brief 15 minute bike ride (was not feelin it), followed up by what was supposed to be 2 rounds of the Filthy 50s WOD, but ended up only being 1 (wasn’t feel that either. Ok, wasn’t feelin much this morning.).

Filthy 50s WOD – 50 reps of each exercise below. 2 rounds for time.

  • box jumps or step-ups
  • med ball deadlift and clean
  • bicep curls
  • sit ups
  • burpees
  • back extensions or supermans
  • Russian twists
  • calf raises or double unders
  • bicycle crunches
  • side leg lifts
  • clam shell leg extensions

I took a CrossFit version and kinda lamed it out with some dancer exercises. Don’t judge – remember the title of this post? 🙂

Really excited for my chill weekend and getting into my cleanse. Pretty sure this will kick my hormones right back into shape! One the agenda for tonight is a trip to Whole Foods and girls night. Saturday is my yoga, shopping and Face Time movie date with the bf. And Sunday is my first day of teaching 1st grade Sunday school – so excited!

Happy Friday and have a great weekend!

Respecting the Liver and Cleanses

27 Sep

So what I failed to mention in my weekend recap post was the amount of crap that went into my body. From too much alcohol consumped in a 24-hour period, to two fast food meals (can you say sodium?), amazing cookies my friend made, chips, marshmallows and more. Usually, I avoid these things like the plague, but there is something about being on vacation that makes eating this “food” feel so special.

What isn’t special about this is how I feel for the following week. We were active nearly every minute of the trip – running on the beach and finishing a 5 mile run – so it wasn’t that my calorie count was out of control, but the richness and lack of nutrients in my food really did a number on my liver and intestinal system.

My sad little sick liver.

Why am I sharing this? Beside the fact that I have no filter, I think it’s important to remember that making these moments special doesn’t have to mean making your body pay. This will definitely be an eye-opener for me and the next time around I will stick to my regular diet and pick a couple small things to indulge in.

Now for the plan.

It’s thursday now and I am only 2 lbs away from my regular weight. I was 10 lbs heavier when I returned from the weekend trip (I wasn’t kidding about water retention and sodium!) and have been in a world of hurt. Bring on the cleanse!

One thing I need to note is that colon cleanses, flushes, liquid cleanses and the like are stupid, ineffective and mess with your body more. Just want to put that out there.

A cleanse that I do encourage is this: fresh fruits and veggies, lots of water with lemon juice, garlic, fish and protein shakes. Just whole foods that are easy to digest and help give your liver a break from working overtime to keep your system clean. Plus, tons of fiber!

With that being said, here is my cleanse plan for this weekend:

  • fruits and veggies will make up the majority of my meals
  • protein shakes w/ Sun Warrior (getting delivered this weekend!), almond milk, spinach, kale and strawberries – for snacks
  • TONS of water w/ lemon and decaffeinated green tea
  • Chick peas, black beans and sardines w/ garlic for protein (not paleo, but I want all the fiber I can get!)
  • Cut back on coffee (let’s be real, no coffee in my morning routine is just too depressing)

Mmmm, how good does that sound? I’ll also be going to yoga, taking walks and relaxing on my couch reading. I can’t wait!

And lastly, my workout today was a 6:1 run/walk and I ran for a total of 48 minutes, all hills and covered about 6 miles. I felt amazing! I finally got back into that runner’s zone, with Flo blasting in my ears and my legs leading the way. So nice to see this kind of progress!

One week from today I get to be in Cannon Beach!

Happy Thursday!

Wrestling With Recovery

25 Sep

After revising my training log and looking ahead to what’s next on my training schedule, one thing that stands out is a lack of recovery, or rest, days. If there is anything I hate more than going on a super long run, it’s taking a rest day.

What? Why? People think I’m nuts. Probably true.

I’ve always considered rest days as claiming defeat, saying that you’re training plan is too hard for you. When I was big time into CrossFit, I would do 5 back-to-back days in the gym, run on the weekends and sometimes go for a run before or after the WOD. To make things worse, I wasn’t stretching and I was barely taking the time to foam roll, ice or elevate. No wonder I got injured so badly.

What’s the point in working out so hard if you end up injuring yourself and taking 6-9 months off from activity completely?

I read this article from Whole9 this morning and it really struck a chord with me. Other people have the same struggle as I do – they don’t like unscheduled rest days! The bottom line is: I need more rest and recovery. This was the most insightful part of the article for me:

“Improvements in fitness don’t come while you’re training…they come while you are recovering from training.”

Shiz. I got some things to work on. I know that 100% of my injuries have all come from overuse, so adding in proper rest and recovery should be one of the biggest portions of my training plan.

With that said, here is my recovery to-do list:

  • Get more sleep! In bed by 9:30 or 10pm every night
  • Stretch after every workout and before bed or in the morning
  • Use that foam roller!
  • Wear compression socks to bed or after long runs
  • Sleep in on the weekends
  • Learn new ways to cope with work and life stress other than with exercise (this one is HUGE for me)
  • Drink more water and less coffee (tear)

This realization came at the perfect time – I got an email from my previous CrossFit this morning asking me to come back and offering me 50% off if I did. This caused a huge internal struggle. Ultimately, I know I’m too competitive to go back and take it easy on myself. For now, the goal is to enjoy my training plan and let go of all the guilt I associate with taking rest days.

Happy Tuesday!

Weekend Recap

24 Sep

I can’t believe it’s already Monday! This weekend was a blast – so much so that I’m thinking I should have used today as a rest day from work…

One of the highlights of the weekend in Seabrook was getting all the girls up on Saturday morning for a run! I had mentioned an am run Friday night, thinking I’d definitely getting booed, but to my surprise everyone was on board! We ended up running 5 miles and incorporated a lot of hills – it was awesome! Forgot how much I love running with others. Also, my friend Emily and I decided to attempt a 1/2 marathon in under 1:45 – so excited to start training in a couple months!

A few other highlights of the weekend: singing karaoke at a dive bar, playing on the beach, waking up and drinking coffee together while chatting outside, day drinking at a cute little pub and cooking together. And as always, laughing until it hurts. Girls trips are always so refreshing.

Our new friend, “Hillbilly” at the Seagate outside of Moclips, WA. Best shirt ever.

Workout for today: Arms & glutes circuit + jump roping. I barely remember doing this – so tired this morning. 60 minute yoga-lates class tonight and a short bike ride before if I can squeeze it in.

One downfall of the weekend that I didn’t mention – terrible, no good food choices. I think my sodium levels are currently through he roof and I’m not sure if I ate a single vegetable over the last 2 days. It’s always fun to cheat on eating healthy and live in the moment not caring about the calories, but you definitely have to pay for it later.

Here is my get-back-to-it plan:

  • kale and spinach morning smoothies
  • TONS of water
  • fish and veggie dinners
  • 7-8 hrs of sleep each night
  • veggie dominant meals
  • no dairy, breads, sugar or salt

Also, I finished off my loaf of bread this weekend and have decided that I’m better off without it. I have a general feeling of blah and am not feeling as “tight” as I typically do.

Looking forward to getting this cavewoman back in the cave and feeling good!

Happy Monday!

Paragliding & Stretching

19 Sep

My reservations for paragliding were confirmed! I am so freaking excited!

In two weeks the bf and I will be flyin’ above the Oregon coastline to celebrate his birthday and our 1 year anniversary. I meant to keep this a surprise, but I couldn’t hold in the excitement and blurted it out last night. Whoopsies.

Check out this video that they sent me and you’ll see why I couldn’t contain myself:

The company is called Discover Paragliding and they gave me an excellent deal for the two of us.

In other, less exciting news, my left outer hip is killing me. Not sure why, but guessing it is from increasing my running distance and time and not properly stretching. I decided not to run on it today and instead went for a 60 minute walk instead, followed by a 20 minute stretching session and an arm circuit. It’s feeling a bit looser now and I promised myself I’d do a better job at stretching daily.

Here are some important stretches for runners that I plan on incorporating into my every day schedule:

  • hamstring stretch
  • quad stretch
  • piriformis stretches
  • calf stretch
  • IT band stretch

I’d also include some foam rolling and yoga – considering buying a 30 minute yoga DVD. Articles for stretching here and here.

Also, it’s been 2 days now incorporating bread into my diet and I have noticed that I am much hungrier in the evening than I used to be. I noticed that I stayed fuller in the morning, but as the day wore on, I felt my sugar levels dropping and kept getting hungrier. I’m going to try to incorporate a protein smoothie for my afternoon snack and see if that helps and if I see no improvement, this girl is goin’ straight back to cavewoman.

I got to hang with this kid last night and again tonight and am looking forward to round two of our Nerf gun war!

Hanging with kids is the best, it reminds you to laugh and enjoy the little things. This guy went bananas for his new Spiderman costume and thought being shot in the face with a foam rocket was the best thing ever.

Happy Wednesday!

Thoughts On Going Meatless

17 Sep

I love learning anything and everything I can about nutrition. I am extremely interested in how certain diets can alter the body, provide energy and enhance athlete performance.

For the last 2+ years I have loosely been following a Paleo diet. I say “loosely” because I still drink beer, eat yogurt and occasionally enjoy beans, bread and baked goods. However, these additions, or “cheats”, usually make me feel pretty crappy, as my system is not used to processing them.

Overall, I enjoy eating paleo. I believe it to be a moderately clean diet and has really forced me to make veggies more of a priority. However, I have seen some downfalls, mostly in energy levels, grocery bills and satiety. To solve this, I recently added barley to my diet and Greek yogurt and have seen a definite improvement.

However, now I have going meatless on the brain, after reading Eat Vegan and Run in Runner’s World.

Being a “lean” runner is very important and can definitely make you more competitive and puts less pressure on the body. While eating vegan seems far too extremely for me, I can see the benefits of eating vegetarian – with some modifications, of course.

One concern: protein

Based on my body weight, I need about 44g of protein a day. (=body weight/2, minus 10). With that in mind, here are some animal proteins compared to plant-based proteins:

  • 3 oz chicken = 21g protein (120 cals)
  • 3 oz lean turkey = 13.5g protein (90 cals)
  • 3 oz lean beef = 17g protein (145 cals)
  • 1 whole egg = 6g protein (70 cals)
  • 1 egg white = 3.5g protein (17 cals)

 

  • 1 1/3 cups black beans = 21g (300 cals)
  • 1 1/2 cups chick peas = 21g protein (430 cals)
  • 1 cup + 2.4 tbsp lentils = 21g protein (265 cals)
  • 1 scoop Warrior Blend plant-based protein powder = 16g protein (84 cals)

Glancing over that list, it looks like the calorie count is about double for the equivalent protein serving of meat as compared to plant-based proteins. Plus, 1.5 cups of black beans seems really intense for one meal. I guess the trade-off is way more fiber and less fat in the plant-based proteins.

Additionally, in order to make these plant-based proteins complete, they need to be paired with grains, such as rice, bulgar, whole wheat and barley.

I’m not totally into the idea of eating grains and wheat, as these just don’t make me feel great, but I do love barley and would use that to help make complete proteins.

So, here are my thoughts:

  • keep eggs in my morning routine – I like the vitamin D they provide and they are so easy to make.
  • make lunch or dinner protein animal-based, and the other plant-based
  • try the Warrior Blend plant-based protein powder (since the whey and soy made me sick)
  • Eat lots of fruit and veggies
  • limit nuts – making me very crampy lately
  • limit starches to barley, sweet potatoes and occasionally whole wheat bread

Kind of excited to give this a shot, especially since my foot and knee are now back in shape for running again. I’ll start with chick peas and limit animal proteins to fish, chicken and lean turkey. More to come!

ChronoNutrition and Bug Bites

14 Sep

Day 2 in Sierra Vista and still loving this whole working remotely thing. It does get a bit lonely during the day, but I have yet to shower or get dressed today and it feels great!

Yesterday, after an awesome 60 minute run, I decided to lay out by the pool and do some work while tanning my super pale skin. Within 2 minutes of being out there, I already had two bug bites on my elbow and one on my leg. Then my behind starting itchy, but I figured it wasn’t lady-like to do anything about it and just fidgeted instead. Well, turns out some bug did a full-on attack to my back side and I had about 8 huge bug bites all over my butt. Thank the Lord for hydrocortisone!

I didn’t get to the “Dirt 30” workout yesterday and am hoping to find the motivation today. My knee is pinching pretty bad, so I am going to take it easy and fit in a walk to Target for my cardio – may even go to WalMart, bet there will be some awesome people watching there!

During my stretching yesterday, I watched an episode of 20/20 in which the topic was dieting and they interviewed a nutritionist in Italy about his ChronoNutrition diet. At first I figured it was another crazy fad diet, but after seeing the layout and reasoning behind it, I am sold enough to give it a test run. Here are the basics:

  • Never skip breakfast
  • Eat breakfast @ 9am – no fruit, but starches like bread and potatoes, bacon, cheese and protein are ok. (It says no eggs, but I am going to neglect that part)
  • 10:30am snack – fruit
  • Lunch is the biggest meal @ 1pm – incorporate your grains here, along with veggies and lean protein
  • 4pm snack – dark chocolate, fruit and nuts (love this!)
  • Dinner is the lightest meal of the day @ 6pm – lean protein, like fish or chicken and veggies
  • Also, 2 glasses of red wine per day are encouraged

To read more about the diet, go here or here.

Starting Monday, I want to give this a week-long test run and see how my energy levels are. This will be my average meal plan:

  • Breakfast – scrambled egg whites w/ frozen stir-fry veggies, 1/2 avocado & greek yogurt
  • 10:30am Snack – apple
  • Lunch – 1/2 cup barley, grilled chicken breast, spinach salad w/ EVVO
  • 4pm snack – 1 chocolate raspberry Figamaroo and 1/4 cup mixed nuts
  • Dinner – Fish, turkey or chicken and a huge salad w/ EVVO

The plan didn’t discuss pre and post workout snacks, but I think those are really important for proper fueling and recovery. I am going to test out a few things for my pre-workout morning snack, since I like to get my workout in by 6am. Thinking I will stick with coffee and maybe string cheese or a banana.

Ok, I’m off to get dressed and change up work locations and enjoy some sunshine. Happy Friday!

Dirty 30s and Fall Fashion Wish List

13 Sep

I’m working remotely from Sierra Vista for the next two days and am reminded how much I love “working from home”. My day started pretty early, as Scott gets up early for PT and I couldn’t really go back to sleep, so I made myself some instant coffee and breakfast.

Today, breakfast consisted of 2 eggs, an apple, 1 piece of toast and a little strawberry jelly with instant coffee – not my typical breakfast. Pretty sure starting your day off with that much sugar is not a good idea.

Hoping to get some kind of run in today and thinking I should get out there before it gets too hot. Since I am a little sore, I will cap it at 30 minutes with a 4:1 run/walk ratio and a 20-30 minute walk. Also, need to do some work stretching out the IT band and the ACL, along with throwing in a hip, leg, core and arm circuit.

“Dirty 30 Circuit” – repeat 3x

  • 30 air squats
  • 30 push-ups
  • 30 sit-ups
  • 30 burpees
  • 30 lunge split jumps

Then, just for funsies, I want to add in some hip and glute work. Three rounds of 25 reps each of: clamshell leg extensions, side leg lifts, donkey kicks, superman, bridges and calf lift. My old foam roller is here, so I’ll give that a little workout too and make sure to really stretch out, since my left knee has been pinching a little lately.

Last night in between my flights I picked up an US magazine (I know, guilty pleasure) and developed a crush on a few new items for fall. So here is what I am pining for this fall:

  • Nollie long-sleeve print dolman cardigan with pockets, pacsun.com, $26.50
  • Tory Burch ‘Jaden’ canvas tote, Nordstrom, $225

I also need to find a good pair of brown and black boots. I love the brown wedge boots that they sometimes sell at Target, by Merona I think, but they seem to sell out extremely fast.

Ok, now to get ready for my run and get some work done. Happy Thursday!

90 RPMs and Baby Food

12 Sep

Last night my sister and Sarah came over and we had a much needed girls night. I gave myself a cheat meal and had some chips and salsa and fish tacos. They were pretty good, but I think next time I’d use my cheat on something better. We ended the night at Target, where we found these awesome Halloween costumes.

How sweet is that hot dog? We didn’t end up buying them, but I’m pretty tempted to go back and call that little number mine.

The other thing I bought – baby food. My sister was buying some for her son and they came in a little squeeze pouch, were 100% organic and were in cool flavors like blueberry pumpkin and broccoli and apple. So…I bought some to try. I figured that would make great pre or post workout fuel and although it is either creepy or genius, I might as well give it a try.

This is what I had this morning after my workout and it wasn’t too bad. Pure sweet potato, 65 calories and all-natural.

Which leads me to today’s workout: 45 minutes on the stationary bike at 90 rpms. Scott gave me some tips of how to set up the bike, how to position my foot, posture and that the most efficient cadence is at 90 reps/min. This seemed like a really fast pace at first, but once I got into the rhythm felt great and made the whole ride so much more enjoyable. Next on the agenda: bike shorts.

I wore my new jean jacket to work today and it is so comfortable! I thought it might be a bit stiff, but I am really loving it. Wore it with my purple Nordy’s dress and Sperry’s and feel oddly trendy today – no old lady shoes for this girl!

Leaving the office around 3:30 today to head out to Tucson and I am so excited! I have been absolutely freezing non-stop lately, so I’m really looking forward to some heat and getting to spend 4 days with the bf!

Happy Wednesday!

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