Monthly Archives: February 2012

goal setting

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A coworker and I were chatting about goal setting today. I have never been one to set goals. I just don’t like how constricting they are (and that I have to have self control and also be accountable if I don’t reach those goals?). Silly I suppose. As I grow older I realize how important it is to set a goal, and then find creative ways to reach those goals. I also find myself making long term goals rather than short term goals and then not being able to stick to them. So, I have decided I probably need to start making short term goals. But I’m not horribly sure where to start.

I also realized that I HAVE to goals set in place to ensure that I am really going down this path for ME, not for anything or anyone else. Because otherwise I will be greeted with mental blocks that will continue to stomp me into the ground and I wont move forward. I have to be prepared so i can scream back at that inner voice.

Okay. I’ll start here. My overall goal is to be healthy. Health. Which means overall transformation, mind, body, soul.

R gave me a body goal to start working towards as well (oh and mind..and soul.. because i’ll need those to make it through!).

We are going to do a 5k in June. This sounds horrible. Absolutely horrible. But also awesome. And scary. And again… horrible. So I found a training program that I’m going to start with. Again with the horrible. But awesome.

My food goal is to cut the calories (which hasn’t been horribly hard with cutting sugars but it is hard to get enough protein so I have to work on that)

Yoga has been great for mind, body and soul. I had a great class on Monday and I find myself able to do things that I never thought I could when I first started.

 

So right now my immediate goals are: 5k training. Calorie goals. Cutting sugar. Taking time to prepare my body for mind relaxation and repair.

 

Week Workout 1 Workout 2 Workout 3
1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3 Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
4 Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
5 Brisk five-minute warmup walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/2 mile (or 5 minutes)
  • Jog 3/4 mile (or 8 minutes)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6 Brisk five-minute warmup walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

  • Jog 1 mile (or 10 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1 mile (or 10 minutes)
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.
7 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
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Moments

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Ever since Happiness heard your name, it has been running through the streets trying to find you.

 

I’m tired this week. I haven’t been sleeping well, not sure why. And I’ve been craving sugar and giving into it. I’m falling out of my routine of logging my food every day with my phone app. I’m exhausted. All I really want to do is go drive my car with the window down and the sun shining on my face with some good music in my ears.

I’m missing summer. I’m tired of snow. I’m tired of cold. I’m tired of shoes.

In Colorado, winter and summer both seem to last just a bit too long. Spring and fall aren’t long enough and it really bums me out. I hate the heat. I hate the cold. I want a moderate temp always. Is that too much to ask? Yes.. I know…

I want to shut my phone off for the rest of the day and melt into my work out routine tonight and not have to worry about who I have to respond to or what time it is.

a quickie

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I have to go take pictures of a lil baby boy here soon but I just got back from the gym and had two things to write down.

1) I’m down 10.4 pounds since Jan 2nd.

2) I hit the gym this morning and the prego lady who puts everyone to shame was there…shaming everyone. The only open elliptical was right next to her. So I put on my blinders and worked it. 2.2 miles in 25 minutes. New record for me.

I did the cross training thing on the machine so it changes incline and resistance and you have to pedal backwards through half of it. Didn’t have time to stick around for another 20 minutes since I did my weights too but at least I was still happy with the numbers 🙂

 

Last week I was sick (still a bit but not bad) but I still made it to all of my workout days and worked out harder than the previous week.

 

 

Spinach pancakes

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I put spinach in pretty much everything. Seriously. So why not put it in my pancakes? A lot of people think it looks gross because of the green color it adds, like it is going to make the food taste all spinach like too. But the great thing about spinach is that it really doesn’t have much of a taste, which is why most people don’t really like to eat it I think. But it is really easy to hide in foods and it is healthy and I can easily get a serving of leafy greens without it tasting bland. And I happen to think that the green color is bright and cheery 🙂

So here is the recipe.

We use Bob’s Red Mill pancake mix for our pancakes. So I use that as a base for the recipe but I like to use coconut milk instead of water.

1 cup pancake mix
3/4 cup coconut milk
1 egg

Then I generally add the following:

2 tbsp Flaxseed Meal

1-2 handfuls of organic spinach (raw & uncooked)

Today I also added:

1 banana
1 tbsp organic peanut butter
1 cup of kale  (raw & uncooked)

I use a blender to mix all the ingredients together to make sure the spinach and kale is pretty much liquid so it doesn’t change the texture of the pancakes. Then I cook each pancake for 2-3 minutes on each side on medium low heat.

I also sprinkled in dark chocolate chips while they were cooking.

And the result is a delicious breakfast! They are so full of flavor that adding syrup is totally unnecessary (which is good because syrup is absolutely on my no-no list!). The recipe makes 5-6 small pancakes. I was eating them alone today so I threw the extras in a baggie and froze them for a yummy mid-week quicky breakfast.

Let me know if you try them and if you think they are tasty too 🙂


week three

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I felt myself coming down with something last week but kept it at bay but I had kind of a stressful evening on Sunday that resulted in a big fight with J and was very busy all day Monday so it settled in on me Monday night and I woke up yesterday with a very congested chest. It is moving around a bit more today but I sound pretty froggy and gross.

I text R and asked her for ideas of exercise because I didn’t think I could get my cardio done with this in my chest. She did not give me a “get out of the gym because of congestion” card. She said DO IT. IT WILL HELP BREAK IT UP! What? You mean you aren’t going to go along with my “no gym while sick” theory? WHY?!

So. Gym tonight. Thanks a lot R. Thanks a lot. (But seriously.. thank you.)

At yoga on Monday I mentioned the things I saw changing in my body. It may sound weird.. but since I started yoga my feet have changed quite a bit. I use these yoga toes to help seperate my toes a bit so my feet muscles don’t cramp up so much when I do yoga. Since I started using those I have seen the muscles in my feet changing. I can actually see them now when I flex. Awesome! I have seen a huge change in my legs too. Muscle definition and my ankles aren’t puffy and ugly. They are actually kind of slender now. I’m starting to see the changes from the leg press and leg curls I do at the gym too.  I also see a difference in my collar bone area and I have noticed my pants getting too big etc.

I’m just gunna say, I love my yoga class because in this class, different body shapes are present. Different skill levels are present. And we are vocal and we have fun and we laugh and we breathe and it is awesome. It is great to have a little yoga sisterhood in this cute little art studio in Frederick. I don’t feel uncomfortable there. I can do my poses without wondering if someone is staring at me wondering why on earth I thought I could start doing yoga at my size.  I can shut my brain off and let my body do all my feeling for an hour. It is important to feel safe where you are doing any sort of physical work on yourself. Important to have a space where you don’t feel judged. Because it allows you to shut down your brain and just let your body work without wondering what part of you is unflattering. I hit the gym on Monday morning and was next to this tiny little pregnant woman who was going crazy on the elliptical. No joke. This little bird with this huge pregnant belly was hopping up and down all over the place on this thing. It made me uncomfortable. All I could think about was this chick, with a baby in her belly who was probably getting more of a workout than me too, doing her thing instead of me doing my thing. It was making me feel defeated. So I decided to get on the bike and finished 4.5 miles on it for the rest of my cardio. Would have burned more calories on the elliptical in the time I had spent on the bike, but feeling safe and not defeating my work out was more important at that moment and I felt great about my work out when I left the gym that day because I got myself away from comparing myself to someone else who isn’t in my shoes. Sometimes we just have to take a step back and redefine what we are doing and then move forward again.

I also weighed in on Monday and am down 8.4 pounds since I did my first unofficial weigh in on January 2nd.

I bought some books the other day on the glycemic index. I’m also looking into some stuff on PH Balance. Contemplating getting some Alkaline water. Also going to purchase Fit for Life: Not Fat for Life I think. Also heard about a book called “Alkaline or Die”. May purchase just because of the name and how ridiculously black and white it is haha. Thinking black and white about anything is kind of hard for me. I suppose I should try to put a little bit more of it into my healthy living though so I don’t think about all the wiggle room there may or may not be in things.

J made a delicious turkey meatloaf last night with baked sweet potato slices and carrot slices and onion. I really lucked out that I snagged a man who knows how to cook and is supportive of eating healthy (most of the time). He is a good man, that one.

Snowy weekend and small amounts of productivity

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Denver got dumped on. Lots and lots of snow. Friday was a no work snow day. I braved the roads for the two minute drive to the gym (worth it!) and came home and watched lots and lots of Buffy the vampire slayer. I have horrible cell phone pictures of my Piper looking horribly dismayed at the quantities of snow. They are pretty incredible. If we are facebook friends, you have seen them. We did go out and play ball for awhile thought yesterday. That made a happy Piper.


Yesterday it was still snowing for half the day but the sun finally broke free and the roads dried up so I ventured out to Hobby Lobby and started on some projects. I had this wooden crate (photography prop) that I had been meaning to paint for awhile so I picked up some paint for it. I stared at the paint for a long while and finally decided to go with green because it was gender neutral and goes with most of the blankets, headbands, etc that I already have for newborn shoots. And it is pretty. And looks like spinach. Which I guess all makes sense.

I also grabbed some chalkboard paint and then started searching for something to put it on because I didn’t want to paint the actual wall. I found a metal decorative piece that just a big black square in the center (it was meant to put magnets on I think, but was perfect to paint with the chalkboard paint) and it had a rooster on it, so why the hell not?

Now I can write sweet things to my hunny (like grocery lists and things I don’t want him to forget..romantic eh?). I also bought some fun colored chalk.

Oh, and I got this fun book in the mail that I am pretty excited to read:

And I chopped up lots of veggies to freeze so I don’t have to waste so much time on the chopping situation when I just want a damn scrambled egg with veggies in it but I’m running behind on my quest to get to work on time. So, hence the chopping and the freezing in larger quantities. My eyeballs were burning after the onion chopping.

This morning I made flaxseed and spinach pancakes. Don’t have a great picture of them but I also put dark choco chips in them because what is the point of pancakes without chocolate chips? Exactly. There is no point. But they were the yum. I should go to the gym or take a walk but I’m going to leave it at some yoga and coffee with a friend in a bit and mentally prepare for the exceedingly boring…and yet so exciting task of taxes. Exciting because of the possibility of getting money back. But still boring.

I also took my measurements this morning. So, here is a starting point. The little lady drawing should be bigger. Because those measurements certainly do not belong to her. Who knew my hips were bigger than my boobs?

Snow day

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Oh Colorado. You and your snow. The good about today? No work, which means no driving from Henderson to Lakewood and back. The bad about today? Being stuck at home all day with cabin fever. I did however have my dog and Buffy the Vampire Slayer to keep me company. I did also brave the 2 minute drive to the gym so I could work out. It was a scary two minutes but it was worth it. I did my weights, moved my weight up on the leg press. I found on Wednesday that the elliptical was far better for my leg and hip that I was having problems with. Leg didn’t cramp once and hip wasn’t as sore. So I did it again today. I hate the elliptical. I always feel like I’m running when I’m on it and my lungs feel like they are going to collapse. But Wednesday I did good, today even better. Upped the resistance level and went to town.

I started a photography project which you can read about here. The red dress project. Very exciting. Was reading emails from strong women during my workout which motivated me to keep going. It was awesome. I’m so inspired right now with all this amazing strength running around me and I can’t wait to get started.