Monday, February 28, 2011

I'm high

High energy.
High motivation.
High determination.

I. Love. This.

I've mentioned in a previous post about this book called Hormonal Timing by Michelle Berger (aka Buffmother). And I totally get it. Girls, our hormones are controlling everything about us! And right now, I am using them to my advantage!

The next two weeks I'm giving up bread and cheese (2 of my favorite foods). Even though the only bread I eat is Ezekiel sprouted grain bread, I am trying to eat as whole as possible, no refined food if I can help it. And since the next two weeks I will be focusing on FAT LOSS, no cheese either.

I've been making myself veggie drinks every morning. I had been really slacking at eating my veggies. It's hard to eat enough, they are bulky and not very exciting to me. Despite the fact that I love to eat healthy, eating veggies is still a chore sometimes. Well, problem solved. Vince Del Monte gave me this idea. I stick a bunch of veggies in the food processor (today it was beats, spinach, tomatoes, celery, yellow pepper). Then I transfer it to a blender and puree it with water until it's a consistency I like. If I had a $500 Vitamix, I could do it in one step with ease, but I doubt my husband will ever approve the purchase of a blender that expensive. But I hear they are the greatest thing EVER for a health and fitness fanatic like myself. Powerful and fast, it turns ice into snow almost instantly (so I hear) and it'll liquefy veggies and fruit - no problem. Sigh...

Anyway, I have no idea how many servings of veggies a day I get using this method but I bet it's around 6 - just drinking two glasses of veggies in the morning. And then I probably have 2 more servings in the afternoon and evening. So, I'm guessing by the extreme clean eating I'm doing, toxins won't last long in this body! Which is good cuz I've got 12 weeks. TWELVE WEEKS to get this body into bikini wearing condition!

Today, after my super duper fantastic high energy kick ass workout, I had a protein drink, my creatine and a yam. For breakfast (as usual) eggs and veggie drink. I plan on oatmeal and a protein of some sort for lunch (this is usually how I roll in the AM hours). PM snack is a little trickier, I am usually getting hungry and I have eaten most of my favorites already. Generally I will have an ounce of nuts and cottage cheese. Dinner will be a protein, my last starchy carb of the day (probably brown rice - that makes 3 carbs for the day), and a green vegetable. Pretty much every day in a nutshell. Eating like this, my body will have nothing to do BUT get shredded!

Friday, February 25, 2011

Eat Clean (you can do it)

Body transformation is something I always wanted to do. I knew it was in the cards for me someday. It just seemed like "someday" was never coming. I wanted to be there, at my goal, living it, loving it.

I've heard it said that the funnest part isn't getting there, it's the journey. And at first I thought that was silly. But I know what they were getting at.

Because for me, seeing my habits evolve into something I never thought I was capable of, is amazing! I used to think that clean eating was only for bodybuilders or fitness competitors. But then I realized something, I am no different than those people. I have the same drive, the same passion. They are human just like me. If they could stay away from unhealthy food and look fantastic, so could I! Well, I've changed my lifestyle almost completely! I'm not who I was 5 years ago. Or even 1 year ago!

Watching the body change for the better is the highest of highs a person can feel! When you start seeing results from your training and good eating habits, you feel on top of the world.

Little by little, I have changed my routine for the better. And everything I sacrifice, every workout I push through, brings me one step closer to my final destination. When I look at myself in the mirror I can see what my hard work has done. Every little thing I do for health and fitness, rewards me, mentally and physically.

Sure, I have down days every now and then (as this blog proves). I have doubts and frustration and confusion. And I am an impatient person. But what gets me through those darker days is knowing that I am doing everything I need to be doing to succeed. I will give my body no other choice but to change for the better. I will nourish it with healthy whole foods. I will challenge my muscles and I will become stronger, more defined, healthier and ultimately happier.

I'm very proud of what I have accomplished, especially in the midst of criticism. Being very particular about what I eat, when I eat, how I workout, is definitely something not everyone understands. But it's ok. Everyone has different goals. I might not understand why someone would want to run a marathon every single day for 365 days (I heard someone did that), but that was obviously a goal that was important to them. Usually, when I end up in a conversation about why I do what I do with someone who is overly critical, I change the subject. It's just easier. I don't want to feel like I have to defend my lifestyle (especially when I know how good it is for my body).

Don't be discouraged by negative people. Use it as fuel to motivate you to train even harder, eat even cleaner, just to prove that YOU CAN DO IT! If you wish you could eat clean....YOU CAN! People that do it are no different than you, they just made a choice. They were passionate, they were driven, they were dedicated...and so are you! Food is simply fuel. Use the right kind of fuel and you will perform exactly the way you want to!

Force your body to transform into what you desire. It only takes what you give it. Make the decision, stand firm, be dedicated. If you want it bad enough, you will have it.

Thursday, February 24, 2011

take a sick day

I'm sick. How can this be? I thought I was super human ;)

Well, it's no wonder, with everyone else in the house on their 3rd or so round of illness this winter, I was bound to get it.

We've been hit pretty bad with colds at my house this year. My littlest, Emma(4), seems like she finally gets over a month long cough and then gets another. Runny nose, sneezing, fever....yuk!

And so I'm always telling her the importance of eating healthy. You might think, "But she's 4! What good does it do to tell a 4 year old that?" Well, more good than not. I've already dedicated a post entirely to how kids model your behaviors - good or bad. She is always downstairs wanting to lift weights like mama!

But back to my point, she's not a good eater. Very picky. Not much of an appetite. And so I'm always telling her that she needs to eat better foods with lots of nutrients in them so she doesn't get sick so often. I say, "Just look at mommy....she never gets sick"

And I don't. I can't even remember the last time I had a cold or flu. But I have a cold now. Guess I'm not immune to everything. Not that I ever thought I was. But it certainly does help you get sick less when you feed your body properly. I can attest to that!

The hardest part about being sick is to take a rest day from weight training. I know I need to let my body make itself well and I probably wouldn't have much strength for a leg workout today anyway, but mentally it's very hard to lay here and not think that I should be hitting the gym (aka my basement). =)

Tuesday, February 22, 2011

foods I eat regularily

I'm currently writing my weekly menu and grocery list. I don't know how people can go to the grocery store without a plan. I'm a big planner! But I think it pays to be organized when it comes to shopping for food. If you go with a list that consists of foods needed for your planned menu for the week, it eliminates impulse buys (most of the time) and is easier on your budget!

Foods that are a constant on my list are:

1)unsweetened almond milk
2)rolled oats
3)0% plain Greek yogurt
4)1% cottage cheese
5)shredded wheat & bran cereal
6)Ezekiel bread
7)organic eggs
9)naval oranges
10)heart healthy nut mix
12)95% lean ground beef
13)chicken breast
14)frozen brown rice

These are foods I eat daily, so I run out often. I find that if I keep my meals about the same during the day, with dinner being the one that varies the most, it's easier to maintain clean eating. If I constantly have a plan in place, there is no worry of slipping up and eating something that I shouldn't have. Because when I get hungry, I need to eat. NOW.

Hunger, when it hits me, can affect me very negatively. I get shaky and light headed. I know people who can go almost an entire day without eating hardly anything but a banana and some nuts. I don't know how they can function on such little fuel. I certainly couldn't! I don't think it's very healthy. Because more than likely, the same people who eat this little during the day, will end up eating a HUGE heavy meal for supper and then snack all night. That is a recipe for disaster!

Keep it simple. I don't need tons of variety. But if you do, PLAN AHEAD. It takes a little time but you'll be glad you did!

Saturday, February 19, 2011

garlic press? really?

My butt hurts. I've literally sat so much tonight that my butt...hurts. It feels like it's being put through a garlic press. A very LARGE garlic press.

I read a book recently. It's called Hormonal Timing. A lot of eye opening ideas that never crossed my mind before. I was referred to this website (I actually typed in buttmother before I backspaced it out...what a typing error!! just a funny fyi) - thanks, Summergirl. This is where I purchased the book. Interesting stuff.

I'm always up for new blogs, websites and information to keep my mind open and fresh with new ideas and strategies for health and fitness.

If you are a woman reading this, it's very interesting to know how our hormones play a big part in our succeeding (or failing) in getting the tight bodies we all want.

It sort of explains these "meltdowns" I have every now and again. And it gave me fresh motivation, which is what I needed. I have been working hard to erase years of damage to my body. I'm talking, at least 10. So, I can't expect it to disappear quickly. But I CAN expect it. Weight training is cumulative. It may not happen in a month, but IT WILL HAPPEN. And I believe.

I. Will. Succeed.

Reasons to lift

Reasons why I will never stop lifting weights:

1)My husband told me that he can tell my legs are getting firmer.
2)My husband also told me that I have ripped abs.
3)My husband also told me that my arms are muscular.

Now, my husband is a very good man. Very sweet to his wife. But he's not overly complimentary. What I mean is, he doesn't say anything unless he means it. One of the only people that I know personally who is completely's refreshing. So when he gives a compliment, it's an awesome thing. I was floating.

Thursday, February 17, 2011

protein protein more protein

I'm so full. Making sure I eat at least 23g of protein with every meal and some natural carbs is filling! I am so stuffed at breakfast that I just can't take it. I never thought it would be so hard to eat.

Usually I would have some eggs and a slice of toast but that's not enough protein. I would fall short by about 10 grams. And sometimes, instead of the toast, I would have oatmeal with the eggs, but that would be even more filling. So the thought of adding MORE protein was just....ugh.

Today, I had shredded wheat and protein powder and called it good. Oh, and I also took my creatine monohydrate this morning since I don't have a weight workout scheduled for today. Otherwise, I would typically take that post workout.

I was mixing it in my water this morning and my husband says, "What are you drinking NOW?". I almost had water come out my nose cuz I started laughing. He thinks my methods are really strange. The protein drinks, eating so much protein in general, giving up all processed food, giving up sugar, weight training to build muscle, and now creatine.....he just doesn't understand. I don't think it will click for him until I've reached my goal. When I achieve what I'm after (and I will) he will understand why I do it. He will understand the sacrifices, the persistence, and the dedication. It's not for nothing.

And he's an advocate of health, so I don't think he cares so much that I've given up sugar and processed food (some examples of a processed food are: canned soup, any frozen dinners or sodium laden boxed food, and deli meats), it's more the other stuff I do. I don't believe that he is pro muscle when it comes to women.

But I'm not talking about trying to build huge bulking muscle. I don't know that is even possible for a woman, naturally. We just don't have the testosterone for it. But it is possible to add and shape long lean muscle mass. THAT is what is sexy. THAT is what I'm after. I can't imagine a better feeling than going to the pool with my kids this summer, sporting tight, lean, smooth, muscular legs that I don't have to hide! That will feel better than any food can taste!

Monday, February 14, 2011

The next 12 weeks

Today I started a slightly different workout routine. I'm on a 3 day split and I've subdivided my muscles even more. Now, I will work out each muscle group once about every 5 days instead of a solid twice per week. It's not a routine that I've ever done before so I'm hoping to see some benefit to giving my muscles more recovery time.

I've read that you should have a solid year of consistent training before going to this type of workout. I think mainly it's because when you are a beginner, you can stick with the same routine for quite a while before you hit a plateau. And the more advanced you get, the more recovery you need so you don't over train.

I finally broke down and bought a creatine monohydrate powder to take daily as well. Two reasons I had been holding out on trying it is 1)I thought it would be expensive, but it actually isn't 2)I didn't really think I needed it. But I'm not making much gains in growth so I am willing to give it a try at this point.

My plan of action for the next 12 weeks is to be on this 3 day split, take the creatine daily for 2 months, then go off of it for one month. Also, to get at least 23g of protein with each meal. So far, I'm adjusting pretty well. I really thought it would be a big pain. And in the beginning it was. But since I wasn't seeing any muscular improvement, I thought it would be in my best interest to bite the bullet and get serious about protein. I'm positive I was deficient before.

Bodybuilders have it right. They are strict and they are dedicated...that is why they look the way they do. They have figured out the formula to building muscle and staying lean.

This is something that is important to me. This is why I've given up processed food and sugar, am always thinking about which protein I'll be eating for my next meal, and train HARD.

p.s. up to 8 pullups now! Have consistently been able to go up by 1 rep at each upper body workout! Now it'll be about every 3rd workout. I'm hoping that by summer I'll be able to crank out 20 without batting an eye.

Friday, February 11, 2011


I'm not sure what is going on. I measured myself at the beginning of the week, SURE that I was going to see improvement from the week before with all the serious workouts and clean eating, but the tape measure was NOT my friend that day. It seemed as though I didn't budge, and almost as if I'd lost headway.

How could this BE?????

I lost it. I admit it. I bawled like a baby for 10 minutes. I mean, wet snotty bawling. I cursed the universe. I asked why. "It's not fair"...I just kept repeating that as I stood there in my underwear, weeping.

Now here is the strange part. My pants, the ones that used to be tight in the thighs, are lose. My husband even commented this morning about how baggy they were. I said, "yeah, these used to be uncomfortably tight". Then I thought, "I wonder...."

After he went to work I went though my closet trying on other pants. I've had a pair of jeans that have been tight through the hips and thighs since before we moved to Denmark 3 years ago. But I slid them on with ease. And then I celebrated. I did a happy dance.

I remembered something I read, "There is perfect compensation in the universe. Everything you put in through effort, you will take out in rewards." - Tom Venuto

My hard work will pay off. My body has no other option but to change. I absolutely KNOW I'm working out right. I absolutely KNOW I'm eating clean. I even passed up dessert at my sister's 50th birthday dinner when everyone else at the table had a delicious treat. I didn't even want it.

I'm not sure what is going on with my system of measuring my body but I'm obviously not doing a very good job at consistently measuring in the same spots. The way my pants fit doesn't lie. The point is, I need to have faith. I know what I'm doing is going to get me where I want to be. I need patience and faith. The universe isn't against me. If other people can achieve it, so can I. I will never give up.

Last night, I was talking to my husband about how hard it is to get the amount of protein I need into a day. I'm supposed to be eating somewhere between 25-30 grams of protein with every meal. I eat 5 meals a day; 3 "meals" and 2 "snacks", although they all contain around the same calorie content. So I have been calculating and writing everything down and making sure I'm getting the amount I need, and my husband laughs at me and asks, "I don't understand why you are doing this to yourself". As if I'm torturing myself. And I say, "you won't be laughing when I'm all hot". And he laughs again, even louder. I don't get why he laughs at that, but it just makes me want it even more! I'm going to prove all the naysayers and unbelievers wrong. I am going to do it! I will walk tall and proud when I've got a sculpted, fit body. And I will say, "See? I told you I could do it!" And when everyone at the beach is gawking at my hot, sexy body, I'll be the one laughing!!

Tuesday, February 8, 2011

Proud moment

I had a proud mom moment the other day. I was thumbing through an old school notebook of Hanna's, reading some of her entries and I came to this one about family. Look what she wrote about her mama:

"My mom loves to be healthy and exercise. She loves to eat healthy too."

If you don't think you are an influence in your kids' lives, you're very wrong! What you say, what you do, how you act....they notice it all! So make sure you are setting a good example!

I am so proud that I am paving the way to a healthy lifestyle for my kids! I'm not serving up fattening "home cookin" or buying processed junk. I'm getting them used to eating healthy and living healthy NOW so that it isn't hard for them to make the switch themselves 20 years later. I'm not saying that it's 100% guaranteed to work, my kids would probably still pick sugary treats over vegetables any day, but they are more likely to follow in my health-lovin footsteps later on.

It's been a looooooong process to get them to eat whole wheat bread & pasta instead of white, oatmeal instead of fruit loops, buckwheat pancakes instead of buttermilk...but it has happened. They don't complain about it or even seem to notice like they used to.

Remember, you as the parent are the one responsible for what you set in front of the kids at the dinner table. Make smart choices and they will too :)

Tuesday, February 1, 2011

8 inches lost so far

I took measurements today. I should've done it yesterday but I forgot. I've been keeping track since late last October. And my results are not astounding but they have improved for the better. Over the past 3 months I have lost a total of 8 inches head to toe. I told my husband this and he says, "But you don't look any shorter." ha ha

I have been trying really hard most of the time. With a few exceptions in there where I "fell of the wagon" or had a cheat day that lasted two weeks. Just think where my progress would be if I hadn't lost it during those moments of weakness!

Exercise is always consistent now days. It's a part of my life. It's as routine as getting dressed in the morning. And I like to do it. I like the feeling of being in the one room in the house that's just for me, doing my thing, listening to my music, improving my fitness.

But as I said, I've been working especially hard since last fall because I've got a goal date coming up June 1st and I plan on meeting it! There has been a LOT of frustration along the way. Especially when I know that if I'm doing EVERYTHING RIGHT, I should technically be able to drop a pound of fat per week. And when that doesn't happen, after all the hard work, I get down. But there is always a reason WHY. And time after time, it's because of diet. I eat too many calories for fat loss.

I stumbled on an interesting web site today. One of the topics was food cravings and how to stop eating so much junk. The author really called it like he saw it. Basically he said stop whining. Stop complaining about how fat you are as you sit there eating a bag of chips. You CAN do something about it. It's sacrifice. It's hard. But if you are mentally strong, you can do it. I'm paraphrasing here, but that is basically what he was saying.

He also went on to say that he doesn't believe in cheat days (oh, man!). Eating naughty food even in moderation is a no-no. Because you are keeping that craving alive. If you eliminate the junk altogether, you eliminate the craving. It was harsh, but it really DID make sense to me. Maybe my cheat days and my "moderation" is just enough to keep me from where I want to be. And do I really want to workout THIS hard, just to maintain what I've got?? NO WAY! I'm in it for the long haul! I want improvement....and I want it BAD. More than I want those fries and chocolate cake. Even more than wine! (I'm scared)

In conclusion, he claims he NEVER cheats and maintains strong willpower even when everyone around him is eating junk all day long. He says he's THAT mentally strong. Wow, where do I learn how to do that?

So I got to thinking in the shower this morning after reading this; do I really want this? Am I willing to give up having s'mores with my kids by the campfire, or baking cupcakes and other treats to eat while we have a picnic on the living room floor, or having wine and fondue family nights? My entire life? Is looking good at the beach, the 3 days a year that I'm actually there worth giving up all that happiness? I think that is the question we all have to ask. How much is it worth? How much am I willing to sacrifice? Is the 2 minutes it takes me to inhale a cupcake worth blowing that half an hour on the treadmill this morning? For me, it's not.

Maybe some people think that is sad. And some people probably snicker about my ways behind my back. But that's ok. Because I probably snicker about their ways too. And I can still enjoy family time with my kids. We craft together and we still have picnics and movie nights, we just make healthier treats. I am proud to be a mom that is setting a good example for my children, so they will hopefully grow up making smarter choices for their own health.