Day 10: Eat Clean!

Day 10 – Review!

I did really well yesterday on keeping it clean! Mondays & Wednesdays are my most difficult days to stay on track because they are brutally long and filled with excuses to screw up. The defining moment is between classes. I usually have 30-45 minutes between class. Not enough time to go home, or Subway, cafeteria is closed at this time of night, but vending machines are open and NOW ACCEPT CREDIT CARDS!! WHAT!! Yep, it’s true…you can charge $1.00 to your credit for a Snickers from the college campus vending machine, which is exactly what I did on Monday.

Still feeling empowered from Tuesday’s post, I wanted Wednesday (yesterday) to be successful. I prepared by grabbing a big ole’ bag of edamame at lunch and stuck it in the freezer at work. Right before I left for class, I snacked on edamame so I wouldn’t be starving after the first class. I also made sure to pack extra oranges and apples in my lunch so I wouldn’t run out if in a pinch. I took my peanut butter with me, my whole wheat tortillas, and a couple apples. I definitely packed too much for the ‘between class’ break. But I know that this is my weakest moment of the day, so I needed plenty of backups to avoid hitting up the vending machine. After my first class, I sat in my car and happily painted peanut butter on a tortilla while jamming out to some music just a little too loud. 🙂 Yum. Then I enjoyed a delicious apple and slapped on some PB every couple bites. I was feeling good and ready for class. Success! No vending machine temptation here. Phew.

Here’s how the rest of my day went:

Breakfast: Almonds
Mid-Morning Snack: Peanut butter tortilla
Lunch: Chicken with onions, fresh green beans, and sweet bell peppers
Mid-Afternoon Snack: Edamame
Dinner: Peanut butter tortilla and an apple.

The boyfriend’s mom gave him some seasoned chicken that he cooked this past weekend in the crock pot. It smells good, but looks really weird so we were steering clear of it. I decided to be brave and have some for lunch. I’m not sure what the seasoning was, but it was delicious! I reheated it on the stove with a little garlic and some extra virgin olive oil then set it aside. Sauteed onions, fresh green beans, and sweet bell peppers together then added the chicken once the veggies were nice and soft. It was really yummy and I’m planning to do the same thing for lunch today!

I’m feeling good about my food choices and staying away from the mini chocolate chips and candy dish! 🙂 Go me!

Have a great day and make good choices!!

Kristin

Day 5 – EAT CLEAN!!

Last 24 hours!

Another positive day on the clean eating frontier. I didn’t have ANY, not one, mini chocolate chips yesterday. Wahoo! Progress! 🙂 Last night for dinner…we experimented with meatloaf. I say experimented because neither one of us had ever made meatloaf before. Sure, I’ve seen my mom makes it millions of times…but that was the extent of my involvement. Watching. The boyfriend and I headed to the store to get ingredients…but didn’t bring a recipe or look at one before we left. Not smart. Luckily, we live in the age of technology so I pulled up recipes on my phone. All of which included ingredients one or both of us don’t like/eat. I don’t like ketchup, the boyfriend doesn’t like mustard, and we’re not buying ‘onion soup’ or barbeque sauce. We are trying to eat clean here!! Duh!

So, we decided to have some fun with it and make our own version of clean’ish’ meatloaf! I don’t consider milk part of my clean eating because it has to be processed and I don’t like waste, so we used up some bread that had been in the freezer…so this meal was clean’ish’ because we used milk & bread. But MUCH healthier than any of the recipes that I could find. They all called for soy sauce, brown sugar, ketchup, and several other ingredients that are very high in either sugar or salt. No bueno. It was a lot of fun. We picked up some random vegetables plus using some that I had at home and threw it all in a bowl with some spices and thyme (if you look close at the ‘BEFORE’ picture…you can see a sprinkle of the thyme). We paired it with the rest of the french bread loaf and homemade salsa. Just splendid!

This morning I reeeeallly wanted Subway. Since I didn’t get it yesterday and today I remembered my purse, I felt I deserved it! 🙂  And then I was reminded (by the boyfriend) that I have already had cheat days this week with my mini chocolate chip fiasco! This is why it’s important to have an accountability partner, folks!! Especially when you are trying to change your behavior, people tend to get themselves either too much credit or not enough. It’s always a good idea to have someone backing you up and reminding you of your goals. Thanks boyfriend! 🙂 I grabbed my fruit (banana and apple) and headed out the door. Breakfast consisted of a banana with peanut butter and I plan to eat the apple this afternoon…however, I’ve run out of peanut butter. Sad. 😦   Lunch today was tuna & salsa on celery sticks. Delish.

This weekend we are experimenting more with sweet potatoes. I believe there’s a sweet potato hummus and something to do with oatmeal… Also we are making a ‘clean’ banana bread! I’m super excited about that one!! It’ll be delicious. I’ll be back on Monday with weekend updates and new recipes!! Have a spectacular day and weekend!

Make good choices. 🙂

Kristin

MeatloafBEFORE

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Meatloaf: AFTER

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Trivia Tuesday – Depression

frowing-fish

Did you know: Depression can be caused by a deficiency of Omega 3. And I don’t mean you need to add one pill of Omega 3 into your life…this is a SEVERE deficiency. So if you’re feeling a little sad…step away from the prescription bottle and pick up some fish and a handful of Omega 3 supplements. 🙂  And that’s what I learned in my Anatomy & Physiology class last night! Learning is fun!! 🙂

You can consult your personal nutrition guru for sources of Omega 3 or follow this link from U.S. News Health http://health.usnews.com/health-news/diet-fitness/diet/articles/2011/04/14/8-easy-ways-to-load-up-on-healthy-omega-3-fats

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Live Well,

Kristin

See a Mountain, Build a Staircase

Believe in You

 

Today, as I was wrapping up work, a coworker and I starting chatting about fitness and she asked me how I got started down the path of being fitness oriented. I’ll get into that later…but I believe she was asking because she may have been searching for a way to get her fitness back. Over the next couple weeks, I want to share a couple secrets that I have discovered over the past few years on my journey. Hopefully you can apply some of these to your journey or maybe they can help get you started on your own journey. Enjoy!

Secret #1: Acknowledge the mountain then build a staircase, one stair-step at a time.

When I first started out, I would look at pictures in magazines and fitness pros online and think to myself, oh man…there’s no way. “I might as well not even try” is what I would often tell myself. It would look like a huge mountain that I felt I needed to conquer NOW…no time like the present. Then I’ll start the ascent to the summit of the huge fitness mountain. A few days in I’d get overwelmed by the exhausting climb and tumble right back down onto a pile of soda, pop, pizza, and candy wrappers. Lots and lots of candy. I like Reese’s. Yuuuum. And Snickers….oh they are heaven.

Learn from my mistake, don’t try to conquer the entire mountain with one giant push. It takes more than that to get a baby out (so I’ve heard) and I’m pretty sure it’s going to take more than that to get the fat out!

My suggestion: Start with one stair-step at a time. My first stair step was going on a walk at least 3x  a week with my dog. I started with a walk around the block and my goal was 20 minutes. If one week I missed my walks or I didn’t make all 3, I said to myself “that’s ok, just keep building”. You’ll add a board to the step, knock some nails in tomorrow or next week, etc. Just focus on the step. You can do it. Self talk makes all the difference in the world. The world is full of negative self images and plenty of discouraging moments. Find peace and beauty in your own thoughts, after all, they are the only ones you can control! Whatever your first step is, focus on that step and not on the mountain. You’ll have plenty of time to enjoy the summit but make sure you enjoy the hike, too!!

Once I was in the habit (it took a few months, so be patient) and it was just ‘what I did’ I starting researching and looking for just the right lumber to build the second step. My second step was to run at least 20 minutes. And I didn’t qualify it. It could be a walk, run, walk or walk, run, lay in the grass to catch my breath, walk, run, walk, etc. I just had to make 20 minutes of faster than a walk. So I had my stop watch ready and only ran the time when I was running. Because I stayed with it and focused on my stairsteps, I recently finished a 5k in 30 minutes (my personal record). I can’t tell you how proud I was of that accomplishment. I built a staircase to a race! What!

Amazing. I am amazing. It’s EXTREMELY important to recognize and take credit for the work you have put in and what you have accomplished. No matter how big or small, YOU DID IT!  Live in THAT moment.

I’m happy to say that today, 2 1/2 years after starting my hike up the mountain, I’m loving the view and looking forward to standing strong and building some more steps to the summit!

What is your first step???

Love Yourself First,

Kristin 😉

PS – I have officially registered for the Bodybuilding.com 12-Week Transformation Challenge. Wahoo! I’m pretty nervous about it but excited at the same time!! I am hoping to add some muscle and define my shape. And basically, just be a bada$$. 🙂 That’s my ultimate goal. Check out my nutrition, workouts, and progress tabs to follow along the journey. 🙂

My 12-week Transformation Challenge – Week 1

Hello Readers! It’s been quite a while since I last posted…and just as I have slacked off on blogging – I’ve also slacked off on my fitness and nutrition. Not to the point of weight gain, but definitely not the kind of example I want to set as a fitness professional, a coach, a daughter, or a friend. I prefer to lead by example…and right now…I’m a bad example. How could I ever expect anyone to listen to my advice when I’m not following it to the T myself? I’m a hypocrit. Now, let’s not get carried away. I haven’t fallen off the deep end, but I’m not making the best choices either. Now that’s off my chest, I would like to share that I DID finish my goal of full-year without soda. Completed on January 2, 2013, one full year soda-free. Go ME! I actually stayed soda free until this past weekend. However, I only took a couple drinks of some Orange Soda and it was nasty. So…I’m trucking along without soda now because I simply don’t want it and not because I’m trying to avoid it. Go ME!

You are probably wondering what any of that has to do with the title of this post. My 12-week Transformation Challenge – Week 1. Well, my friends, that is the journey I am about to set out on. Every year, BodyBuilding.com puts on a $100,000 Transformation Challenge. The grand prize is actually $50,000 plus other prizes and then prizes given away to First, Second, and Third places (1st, 2nd, 3rd for fat loss AND a 1st, 2nd, 3rd for muscle-building), plus weekly prizes are given out.

I plan to register for the challenge. I don’t expect to win any prizes, but I think it would be a great motivator and way to stay accountable. Once I register I will take photos and upload my stats and then have 12-weeks to complete the challenge. At the end of the 12-weeks, I will take photos and upload my stats again. In between those two photos, I will work my butt off and eat healthy and hopefully see some DRAMATIC results.

Anyway, I plan to update this blog along with the BodySpace blog on Bodybuilding.com (photos and stats will be located there) once a week. 12-weeks + 12-posts = a more awesome ME! I will  be taking my initial photos and recording stats tomorrow (January 29, 2013). My BodySpace member name is KristinRox (I need all the self-encouragement I can get!!!). I haven’t updated that profile yet, so not much to see there. But once I register tomorrow it’ll have all the info in it for stats and photos (don’t judge me!).

If you’d like to follow along, I welcome you. If you have any tips, I welcome you. I ALWAYS welcome encouraging words!! Leave comments below if you wish, start your own journey along with me, or just follow along for updates on the most grueling 12-weeks of my LIFE!

Peace Out!

Kristin 🙂

PS – If you want your own chance to win $50,000 plus other fabulous prizes…you have to register by January 31, 2013!! Good luck!

I Freaked-Out!

Today is Kickboxing. Teach class at 5am, work-out/take class at 6:10am. No problem. Class starts on time, I give instruction. I can’t breathe. I keep going and start breathing heavily. While students are at work on an exercise I move the mic away from my mouth and take a few deep breaths. Back on track, class is going well, students are working up a sweat. I can’t breathe. Again, move the mic and take a few deep breaths. No problem, I just need to bring it down a level, don’t be so intense physically while teaching/talking at the same time. No problem. Class is over.

Next class starts at 6:10am. I worked up a sweat, but didn’t get a great work-out so it’s my turn. During the warm-up, I have to bring down my intensity so I can catch my breath. That’s unusual. Well, I did just teach an energetic hour-long class. I’m sure that’s it, I say to myself. No problem. Keep going. My physical intensity is much lower than normal and my form is lacking in today’s class. This is not good, I’m a coach I should be doing well and setting a good example. But…I just can’t catch my breath. I forgot my water bottle, maybe I’m just dehydrated. During the break, I’ll make sure and get a good long drink of water. Ok, I feel better. Just keep breathing. Work-out over.

Time to get ready for work. I jumped in the shower at the gym. I can’t breathe. I can’t breathe, what the hell, I can’t breathe. What is happening? I brace myself against the wall and sip on my protein shake. Deep breaths, deep breaths. I’m out and dressed and I can’t breathe again. Now, I’m getting pissed. I have had panic/anxiety attacks before and the key to not passing out is staying calm. If you get upset and really panic, your breathe will get shorter and shorter causing you to eventually pass out. Bad idea. I forego drying my hair and jump in the car and head to work. Before I start driving, I take a few slow deep breaths and send up a prayer. I feel…alright.

It’s a little chilly out so the heater is on in the car. I can’t breathe. My next feels tight and I’m getting closterphobic. I flip the heater off and roll the window all the way down, breathing in the cool crisp morning air. Ahhhh..that’s better. Wet hair + cool crisp air = not recommended. But in this case, it was necessary. More deep breaths. I’m fine.

Here are a couple key points to surviving an anxiety attack:

1) Keep your eyes open.

Often times during a work-out or high-stress moments, it’s common to lower your head and close your eyes to refocuse. However, I strongly suggest you DON’T do this. The reason being is that if you are short of breath (for instance, during intense exercise or during a ansiety/panic attack) oxygen to the brain is already limited. Then if you close your eyes, you will typically become disoriented and risk tripping or losing your balance. If your head is bowed down to the floor, you’re rushing blood to your head. Blood-rushing to head + Losing your balance = disaster. Keep your eyes open and look up. It is wise to shorter your diaphragm to decrease stress on it and regain your breath, so bending over to do this is fine…just don’t close your eyes. 🙂

2) Stay Calm.

This is a difficult request, I understand. Obviously, your body is currently spasming out of control. The key here is to keep your mind calm. Talk yourself through it as if you are watching someone else have an attack. What would you say to them? Breathe. Deep, consistent breaths (prevents from breaths speeding up and becoming short). Breathe. Count down from 10, slowly. Now slow your breath. Keep your mind calm. If you start going to the worst conclusion and thinking, I can’t breathe! I can’t breathe! Help meeeee!! Your body will follow your mind and freak out even more. This is bad. The mind is a very powerful weapon and tool, use it to your advantage. If you have children, how do you calm them down? Use the same tactics on yourself in these stressful moments.

3) Have a “key phrase” or something on ‘stand-by’ or start praying.

Whichever tactic you prefer, find what works for you. Most people have mantras or something they recite to themselves for motivation purposes, resisting cravings, reminders of goals, etc. You can do this same thing with stressful moments. It’s been about 6-7 years since my last anxiety/panic attack, so I didn’t exactly have something prepared. I went on a mission this morning to find some mantras that would work in stressful situations. Here’s what I came up with:

– Worry Less, Smile More (force yourself to smile when approaching an attack and then breathe deep)
– You Got This, Don’t Worry
– Look Up, The Sky is Not Falling

And my favorite

-You are a fighter and tougher than this. Deep Breathe In, strong breathe out.

Live Well,

Kristin =)