Day 8 – Eat Clean Meltdown…

So yesterday…wasn’t my best day in this eating clean journey. I started out pretty strong…with a banana, handful of almonds, and a scoop of peanut butter. Had greek yogurt for my mid morning snack and lunch was tilapia from Sunday night with grapes. And that’s where the good news ends.

I went to the doctor yesterday morning because I’ve been having back problems for a while now. I have a pulled muscle in my back between the ribs and not allowed to do upper body weights or workouts for 3-4 weeks. Anything that makes it hurt…stop doing. Well that’s going to be difficult, because everything makes it hurt! It’s in the worst spot possible, mid back (thoracic) right where you would turn or breathe, or do anything besides sleep. Which – that is uncomfortable too. So, now I’m icing it and sleeping on my right side…which I don’t like! I’m a left side sleep…just am. haha.

Anyway, so that put me in a piss poor mood. I dealt with it via a little self-destuctive behavior. In the form of very unclean foods, a jalapeno cheddar hotdog and spicy nacho dorito chips, on my way to class last night. I’m so ashamed! Although..it did make me feel better. And that’s not all of it…I ate a snickers (yes, a snickers!) during my last class. Ugh. Considering the fact that I can’t really workout to my fullest ability right now, don’t you think I wouldn’t eat bad foods?! I guess we all get a little crazy in the moment.

Well, that little episode and the thought of having to post it, for all who read to see, has made me determined to nix the behavior before letting it swallow me. I’m going to focus on my running (that’s lower body!) and my leg workouts. I’ll be a little unbalanced…maybe, but at least I won’t be sitting around eating bon bons or snickers! 🙂 One good thing I did yesterday was sign-up for Dam-to-Dam! It’s a 20K on June 1, 2013….scary!! The longest race I’ve done was a 7K about a year ago..and it was hell! I usually stick to 5K distances. So, I joined a new running group out of Ankeny to help me stay consistent with training and I look forward to meeting on Saturdays for runs and doing fun runs with them this summer!!

Tonight I’ll be running 3.5 miles after work and focusing on being smart about food choices!

Focus, Kristin. Focus.

Have a healthy day and stay strong!
Kristin

Here’s a little motivation to me and you going. 🙂

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Eat Clean – Weekend Review!

This last weekend was fairly successful. The boyfriend and I made a few new things, but not what we had planned to make! 🙂 He made some delicious chocolate, granola and blueberry cookies. Except I think we both ate too many! 🙂 Most of the meals this weekend consisted of adding vegetables to things already cooked earlier in the week. I had some ground beef that had been browned. We added vegetables to that one meal and then next meal put it in with some eggs and veggies. We finished leftover meatloaf and sweet potatoes and splurged on popcorn for movie night.

I did make some tilapia and sweet potato chips on Sunday night. They were simply devine!! It was super easy and quick to the make the tilapia – although I think I needed to cook it a little longer. The next day (Monday) when I reheated it for lunch, it actually tasted better than the night before!! I also worked on my food photography this weekend, so hopefully my picture quality will start improving!

We also experimented with juicing this weekend. It wasn’t nearly as bad as I anticipated. First we did a few shots of different items before combining. We tasted carrots, beets, and ginger – then mixed it together. It wasn’t bad! But we added a little bit too much ginger…but still not a bad drink. I had 2 or 3 more juice drinks over the weekend. The boyfriend juiced right before teaching fitness classes and said it gave him crazy good energy all the way through!

Make good choices! 🙂

Kristin

Juiced Carrot Shots!

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Juiced Apple – it’s orange b/c we didn’t wash it out after the carrots. It was delicious! 🙂

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Baked Tilapia! Yuuuum!! Nice and spicy. 🙂

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Day 3 – EAT CLEAN!

Day 2 Review: Yesterday was…good and bad.

First the good: I did really well while I was at work. Didn’t touch the candy bowl. I stared it down a few times and just walked into my office where, thankfully, I had a banana and an orange sitting in plain site. I fought the candy dish with that banana and orange! I was so excited to go home and make a delicious dinner. And if you know me, that last sentence was extremely out of character! I’ve never been known to cook. After roughly 7 months of dating, I made the boyfriend some chocolate chip banana bread and his reaction? I’m happy to know you can cook!! If it took him 7 months to realize I can cook, it tells you that I don’t do it often. 🙂 Plus, I’m pretty sure my immediate family believes I eat frozen dinners every night, they are always so surprised when I say I’m cooking. And so am I. hahaha.

I knew that I had some boneless/skinless chicken breasts just begging to be spice and flavored into delirium. As soon as I got home, I grabbed all my newly purchase spices along with some old favorites. I was opening the garlic powder (not quite sure what’d I do with it yet, but I love garlic so it would be amazing either way) when I noticed a recipe for Garlic Lime Grilled Chicken on the spice jar. Yes, that’s right. I said Garlic LIME Grilled Chicken. Well, it’s winter…so I couldn’t grill, but I could bake it! And that’s exactly what I did. I used what I had in the spice cabinet and followed the recipe with a few off-book liberties.  It was AMAZING! You can find the recipe by clicking here…it was fantastic. I’ve never baked chicken before but with a little help from the internet, I was a pro at it last night!! 🙂  Of course, I needed something to go with the chicken. It was lonely. Hmmm…glancing around the kitchen I take inventory of what’s on hand from shopping spree the other night. Sweet potatoes! I love sweet potatoes. Can you tell? I’ve never made mashed sweet potatoes before, but thought it’d be an excellent night for firsts! Again, with the help of instructions on the internet I began to embark on crafting delicious mashed sweet potatoes. The first round ended with a sweet potato soup. The picture below is the soup before I mixed in the second sweet potato. Half soup/half potatoes that are about to *hopefully* thicken it into legit mashed potatoes. I only intended to mash one sweet potato. 🙂 Success! The second potato was the perfect addition.

Now the bad: I was so hungry (what an excuse!) waiting for everything that when I opened the pantry to get honey for the potatoes…I spotted those darn mini semi-sweet chocolate chips. And then proceeded to eat a handful! By then time dinner was ready, eaten, and cleaned up I had about 6-7 handfuls of chocolate chips! AHH!! That was terrible. However, I’m still pretty stinkin’ proud of my dinner and super excited about my lunch that is waiting for me today. I’m eating left-overs from yesterday’s lunch…so that means a tuna & salsa lettuce wrap for me plus mashed sweet potatoes from last night! YAY!

Have a great day and make good choices!!

Below: Sweet Potato Soup before it became Mashed Sweet Potato!

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Below: The complete masterpiece! Baked Garlic Lime Chicken with Mashed Sweet Potatoes. YUM!
Recipe: Garlic Lime Chicken – Baked

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Eat Clean!

Alright – I haven’t been too consistent in my posts like I promised over the past six weeks. That is when I started the 12-week transformation challenge. I haven’t been consistent with that challenge either! But that’s ok, sometimes we fall down. The trick is getting back up and trying again!

So, I’m after it again. Working to change my life from meh- okay to freaking awesome! One positive change: I just discovered the WordPress app in iPhone!!! Duh! There’s an app for everything! Maybe now my posts will be more consistent…because I am always on this thing! 🙂

Anyway, the boyfriend and I are going to test out juicing and clean eating. Keep in mind that I workout almost everyday, so juicing isn’t a cure all! But clean eating is VERY important to maintaining an active and healthy lifestyle.

I was doing quite well on eating clean and then I just got stuck in a rut and sat there pitying myself for awhile! Once I realized that my “rut” was negatively influencing my school, work, and personal relationships I gave myself a kick in the butt! Luckily, I have understanding friends and family…can’t say the same for school! 🙂

Today is Day 1 – Cleaning up my Act!
I haven’t been perfect today, but I am consciously reminding myself that I want to eat clean and THAT’S why I can’t have any candy from the candy dish. 🙂 I started the day off with some peanut butter on a whole wheat tortilla and the later on in the morning I had PB on whole wheat crackers. (Again, not perfect…but not candy or chips!!) I’ve already had 32oz of water today (goal is 70oz/day). Because we were traveling this weekend for an out of town 5K – I didn’t have time to prepare lunches for the week. I opted for the salad bar at the local grocery store, used balsamic vinegar and steered away from processed cheeses and bacon bits! I also loaded up on fruits and veggies at lunch, making sure to get plenty of dark greens in my salad.
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I'd say its been a successful day so far! Yahoo! 🙂

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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 =)