Day 4 - Thursday, 31 May 2012 (farewell May).
The pachyderm.
My unconscious mind (UCM) is like a pachyderm according to Coach Paul.
He actually said elephant. But I'm kinda partial to pachyderm...it has a bounce to it.
Dictionary.com says a pachyderm is "Any of the thick-skinned, nonruminant ungulates, as the elephant, hippopotamus, and rhinoceros." And I'm just along for a ride on the ungulate (means having hooves...I just learned that word, too!)
So...but like any animal, it can be tamed. A dog I know, will do high five on demand...after being trained to do it. I used to ride horses...when I said, "Trot"...we trotted. When I said, "WO"...we wo'd (stop) as I pulled back on the reigns. Now that I'm on this trot to wellness, I'm having to learn how to say WO... and how to use my own reigns on my UCM (my pachyderm).
Exercise. I went to crossfitendurance.com and did the Week 1, Day 1 workout.
Max load back squat (#85)...not too shabby
Then AMRAP back squat 7 reps; chest to bar pull ups (w/gravitron help) 7 reps.
I was able to get 8 rounds done in the 8 minute time limit to complete the AMRAP (As Many Rounds as Possible where 1 round = 7 pull ups and 7 back squats).
I was supposed to do Run: 9 rounds of 1:00 on/1:00 off, each "on" round shoud be at 95% effort at 3+ hours after the workout above. But then work happened, then picked up my son from an extracurricular, the UCM said...I'm HUNGRY! Darn Pachyderm. So, I drove to Chick Fil A (I know...I did...there's no paleo there except maybe salad)...but the line was flippin' long. I saw it as a sign that I'm not supposed to eat that and drove on by. I had chipotle seared scallops and red pepper broccoli instead. Followed by Banana w/Almond Butter. UCM is happy...but now tummy is full and I don't dare run like the wind on a full stomach. Welcome to 10:30pm...the alarm goes off in 6 minutes. It's only 18 mins to do this last part but...this isn't getting done tonight. Perhaps tomorrow.
Best part about today...walking into work.
Sense of accomplishment from a good workout.
Legs really felt happy after those squats...alive...almost tingly...hmmmm.
Lesson learned today: Have some good paleo snacks handy to take the edge off when life gets in the way of eating a meal on time.
Thursday, May 31, 2012
Wednesday, May 30, 2012
Day 3 - 30 May 2012, Wednesday.
I found this picture at https://www.facebook.com/StayHealthyFitness.
This site usually has great pictures and motivational words to eat healthy and exercise.
Thought you (whoever might be reading this) would appreciate this picture.
I wonder what my Unconscious mind (UCM) (that my coach emailed me about yesterday) thinks about this? (LOL!)
Eating Paleo:
Banana and Almond Butter at breakfast
Chicken Tinga for lunch served on wilted spinach
Hard part today...I teleworked today. So I'm home alone with foods that aren't paleo. Hummus, Pita chips, toast points, chocolate... things I like to eat. Did hop off the wagon already. Black beans on my salad and a small ice cream with Nutella. The UCM got me today.
Coach says, stay 90% Paleo...so I guess today was my 10% leeway :D
Exercise: 1 mile run. Need to hit it tomorrow.
Tuesday, May 29, 2012
Day 2 - Tuesday, 29 May 2012
Eat Paleo: Yes
Exercise: Yes. 1 mile walk
Drink water: No. Only had 3 1/2 cups today; the rest was Caffeine free Diet Coke
Eating Paleo was not a big challenge today until I smelled the Kettle Corn prepared by a coworker. I wanted to jump in the bag and eat every last kernel. Drank water instead.
Favourite meal today - crock pot pot roast over a big bed of wilted spinach.
Exercise: Was good. Nothing really significant to report. More of a rest day today.
My coach (Paul Eich)...who is coaching me from afar (Memphis) asked me some challenge questions today:
"Now that you have the what and the why, nicely done btw, add the "feel". How will it feel when you have implemented and mastered these changes? Who will it directly affect, and how will they feel?
WHAT IS THE IMPACT? WHY DOES IT MATTER? EMOTIONS ARE THE KEY. If you can't get yourself to feel excited about your goals, if you can't get yourself to feel eager for the feelings that will accompany your goals, you are leaving a valuable ally out of your discipline!
Why do I say that? The unconscious mind gets 95% of the vote in what you do. Emotion communucates to the UCM "hey this matters, pay attention and help". The UCM is always pushing for pleasure and seeking to avoid pain, and it does not always clearly understand causality. If you do an exalted song and dance after every WOD, if you run off to tell your support group after every good meal/WOD, those things tell your UCM "this is GOOD, help me do this again."
My Answer:
How will this make me feel?
Good!
Empowered!
Strong!
Triumphant!
Accomplished!
Being able to say I committed to something and followed through! (Not always my strong suit)!
Coach did give me some guidance about my eating. Be 90% Paleo...eat Paleo 90% of the time. So...that gives me the opportunity to have a yummy from time to time. Maybe ice cream...just need to make sure that UCM that my coach talks about doesn't undermine my efforts.
All in all, a good day!
Eat Paleo: Yes
Exercise: Yes. 1 mile walk
Drink water: No. Only had 3 1/2 cups today; the rest was Caffeine free Diet Coke
Eating Paleo was not a big challenge today until I smelled the Kettle Corn prepared by a coworker. I wanted to jump in the bag and eat every last kernel. Drank water instead.
Favourite meal today - crock pot pot roast over a big bed of wilted spinach.
Exercise: Was good. Nothing really significant to report. More of a rest day today.
My coach (Paul Eich)...who is coaching me from afar (Memphis) asked me some challenge questions today:
"Now that you have the what and the why, nicely done btw, add the "feel". How will it feel when you have implemented and mastered these changes? Who will it directly affect, and how will they feel?
WHAT IS THE IMPACT? WHY DOES IT MATTER? EMOTIONS ARE THE KEY. If you can't get yourself to feel excited about your goals, if you can't get yourself to feel eager for the feelings that will accompany your goals, you are leaving a valuable ally out of your discipline!
Why do I say that? The unconscious mind gets 95% of the vote in what you do. Emotion communucates to the UCM "hey this matters, pay attention and help". The UCM is always pushing for pleasure and seeking to avoid pain, and it does not always clearly understand causality. If you do an exalted song and dance after every WOD, if you run off to tell your support group after every good meal/WOD, those things tell your UCM "this is GOOD, help me do this again."
My Answer:
How will this make me feel?
Good!
Empowered!
Strong!
Triumphant!
Accomplished!
Being able to say I committed to something and followed through! (Not always my strong suit)!
Coach did give me some guidance about my eating. Be 90% Paleo...eat Paleo 90% of the time. So...that gives me the opportunity to have a yummy from time to time. Maybe ice cream...just need to make sure that UCM that my coach talks about doesn't undermine my efforts.
All in all, a good day!
Monday, May 28, 2012
Day 1, Monday - 28 May 2012.
Means during this 30+ day journey:
(1) Eat Paleo
(2) Exercise
(3) Drink Water consistently
* Eat Paleo - what does that mean? (From Robb Wolf's website)
Highlight meal of the day was dinner. I followed a recipe from "Everyday Paleo" website. I made Pan seared mahi mahi with ginger mango salsa and cilantro sauce. (recipe: http://everydaypaleo.com/2012/05/08/pan-seared-halibut-with-ginger-mango-salsa-and-cilantro-sauce/)
It was supposed to be halibut but I used Mahi Mahi instead. The homemade mayo was a rousing failure so store bought mayo was used instead. And, I misread the recipe and put a tsp of cayenne in the mayo mixture...not bad! I was also supposed to use a lot of cilantro in the mayo mixture but went with 2 generous pinches instead....was like a tartar sauce. It will be a repeat recipe to keep in the meal line up.
* Exercise - what does that mean? Well. I want to be on that Runners World streak to run a mile a day for 38 days until the 4th of July. Today, I did a Crossfit workout called Murphy. Murphy is named after a Navy Medal of Honor awardee. It entails, run 1 mile, 100 pull ups, 200 push ups and 300 squats and run 1 mile. I did 1/2 of a Murphy with 112# assisted pullups and on my knees pushups. First 1/2 mile was 5:00 mins; Second 1/2 mile was 4:34 (faster!). So...got that one mile in for the streak to continue.
* Drink Water - I've heard two different theories on this.
(1) Drink 1/2 your body weight in water in ounces. Today I'm 184# so that would be 92oz of water. Whew...that's a lot.
(2) Drink 8 cups a day: That's 64 oz of water.
I tried a happy medium and got in 8 1/2 c today.
Statistics: (I'll do this every two weeks)
Morning weight on home scale: 184.0
Circumference measurements:
* Waist: 33.5 inches
* Hips: 43 inches
* Waist to Hip ratio: .779
(I learned that a waist to hip ratio of .8 or higher for women or .95 or higher for men is an indicator of increased risk such as cancer, diabetes and heart disease. Source: The Paleo Solution by Robb Wolf)
hmmmm. I'm pretty dang close to that .8 number. Better giddyup!
I'd like to track progress through blood work as well...will have to find a doc who is willing to play in my commitment.
Oh...and the dreaded before photo...I'm not even sure if I'll post that now...but will get Damion's help to take this blasted photo. I'm fluffy in spots...and somehow it snuck up on me. Now it's time to return the favor and sneak up on the fluff!
OK...well...I never thought I'd have a thing to blog about. And now I'm just blathering on.
Signing off...til 'morrow or so.
Ends:
(1) Be more fit / healthy
(2) Able to comfortably complete the marathon
(3) Lose weight / inches
(4) Gain energy and vitalityMeans during this 30+ day journey:
(1) Eat Paleo
(2) Exercise
(3) Drink Water consistently
* Eat Paleo - what does that mean? (From Robb Wolf's website)
| Okay To Eat | Avoid |
|---|---|
| Fruits | Dairy |
| Vegetables | Grains |
| Lean Meats | Processed Food & Sugars |
| Seafood | Legumes |
| Nuts & Seeds | Starches |
| Healthy Fats | Alcohol |
It was supposed to be halibut but I used Mahi Mahi instead. The homemade mayo was a rousing failure so store bought mayo was used instead. And, I misread the recipe and put a tsp of cayenne in the mayo mixture...not bad! I was also supposed to use a lot of cilantro in the mayo mixture but went with 2 generous pinches instead....was like a tartar sauce. It will be a repeat recipe to keep in the meal line up.
* Exercise - what does that mean? Well. I want to be on that Runners World streak to run a mile a day for 38 days until the 4th of July. Today, I did a Crossfit workout called Murphy. Murphy is named after a Navy Medal of Honor awardee. It entails, run 1 mile, 100 pull ups, 200 push ups and 300 squats and run 1 mile. I did 1/2 of a Murphy with 112# assisted pullups and on my knees pushups. First 1/2 mile was 5:00 mins; Second 1/2 mile was 4:34 (faster!). So...got that one mile in for the streak to continue.
* Drink Water - I've heard two different theories on this.
(1) Drink 1/2 your body weight in water in ounces. Today I'm 184# so that would be 92oz of water. Whew...that's a lot.
(2) Drink 8 cups a day: That's 64 oz of water.
I tried a happy medium and got in 8 1/2 c today.
Statistics: (I'll do this every two weeks)
Morning weight on home scale: 184.0
Circumference measurements:
* Waist: 33.5 inches
* Hips: 43 inches
* Waist to Hip ratio: .779
(I learned that a waist to hip ratio of .8 or higher for women or .95 or higher for men is an indicator of increased risk such as cancer, diabetes and heart disease. Source: The Paleo Solution by Robb Wolf)
hmmmm. I'm pretty dang close to that .8 number. Better giddyup!
I'd like to track progress through blood work as well...will have to find a doc who is willing to play in my commitment.
Oh...and the dreaded before photo...I'm not even sure if I'll post that now...but will get Damion's help to take this blasted photo. I'm fluffy in spots...and somehow it snuck up on me. Now it's time to return the favor and sneak up on the fluff!
OK...well...I never thought I'd have a thing to blog about. And now I'm just blathering on.
Signing off...til 'morrow or so.
Sunday, May 27, 2012
Today, I heard to a sermon. It hit on the topic of self-discipline. I know it's an area I could serve to work on - especially in the area of eating healthfully and exercise. So, I decided that I want to go on a streak! Not the kind of streak that involves running around in my birthday suit. But a streak of self-discipline when it comes to eating and exercise. What do I hope to gain? Better health...better quality of life...which means I can better serve...God, my family, myself, and my career in the Navy. A little self-love through self-discipline to be able to be a better servant. OK!
Here's some background on how I came to these thoughts -
Running: So, I'm surfing on Facebook today and see an article posted by a friend by Runners World magazine called "RW Summer Running Streak 2012" (http://www.runnersworld.com/article/0,7120,s6-238-267-269-14350-0,00.html). The article talks about running at least one mile....every day...between Memorial Day and Fourth of July. That's 38 days of consecutive running. Hmmmm...that was a sign to me and fell in line the self-discipline sermon so... I said to myself, "I can commit to that". And so I am.
Eating: Also, during the sermon, the minister gave testimony to his own angst with overeating. The ill effects he suffers/has suffered as a result of too much food; too much wrong food. So, I've been nibbling around the edges of eating more healthful. And at times I'm hugely successful and at other times I'm epically inadequate. So, today...I commit to eating in a Paleo way. I had a coach when I lived in Memphis name Paul Eich. He was committed to Crossfit (http://www.crossfit.com/) and eating Paleo (http://robbwolf.com/). He was quite fit and gave testimony to his own results (as shown through improved blood work/diagnostics) and increased strength/stamina/speed....even as he ages. LOL! Because we are all supposed to slow down as we age...right? Not so.
So...I'm going to get on a streak!
And, I thought I'd blog about it too.
Why?
Because...1 Thessalonians 5:11 says:
"So encourage each other and build each other up, just as you are already doing."
And I definitely could use some encouragement from you...my friends.
During this streak, my training for the USMC Marathon begins (first week of June).
The Marathon is on 28 Oct 2012. So I need my streak to turn into a positive habit to ensure I'm truly prepared for this challenge. This will be my 2nd Marathon ever! The first one was in 1995, California International Marathon in Sacramento, CA. I finished in 5:34:52. (http://www.runcim.org/page/show/259941-female-results). I power walked it with my good friend, Kathleen Kastner. We finished it together. So...since I walked it 17 years ago...and this time, I'm going to run...I want to be able to finish and finish faster than I did 17 years ago.
Here's some background on how I came to these thoughts -
Running: So, I'm surfing on Facebook today and see an article posted by a friend by Runners World magazine called "RW Summer Running Streak 2012" (http://www.runnersworld.com/article/0,7120,s6-238-267-269-14350-0,00.html). The article talks about running at least one mile....every day...between Memorial Day and Fourth of July. That's 38 days of consecutive running. Hmmmm...that was a sign to me and fell in line the self-discipline sermon so... I said to myself, "I can commit to that". And so I am.
Eating: Also, during the sermon, the minister gave testimony to his own angst with overeating. The ill effects he suffers/has suffered as a result of too much food; too much wrong food. So, I've been nibbling around the edges of eating more healthful. And at times I'm hugely successful and at other times I'm epically inadequate. So, today...I commit to eating in a Paleo way. I had a coach when I lived in Memphis name Paul Eich. He was committed to Crossfit (http://www.crossfit.com/) and eating Paleo (http://robbwolf.com/). He was quite fit and gave testimony to his own results (as shown through improved blood work/diagnostics) and increased strength/stamina/speed....even as he ages. LOL! Because we are all supposed to slow down as we age...right? Not so.
So...I'm going to get on a streak!
And, I thought I'd blog about it too.
Why?
Because...1 Thessalonians 5:11 says:
"So encourage each other and build each other up, just as you are already doing."
And I definitely could use some encouragement from you...my friends.
During this streak, my training for the USMC Marathon begins (first week of June).
The Marathon is on 28 Oct 2012. So I need my streak to turn into a positive habit to ensure I'm truly prepared for this challenge. This will be my 2nd Marathon ever! The first one was in 1995, California International Marathon in Sacramento, CA. I finished in 5:34:52. (http://www.runcim.org/page/show/259941-female-results). I power walked it with my good friend, Kathleen Kastner. We finished it together. So...since I walked it 17 years ago...and this time, I'm going to run...I want to be able to finish and finish faster than I did 17 years ago.
Thanks for your support. (Use your Bartles and James voice here).
I leave you with this verse.
Hebrews 12:11 -
11 No discipline is enjoyable while it is happening—it’s painful! But afterward there will be a peaceful harvest of right living for those who are trained in this way.
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