Cindy’s Fitness Blog

What a journey!  Super clean nutrient dense eating is a stretch of the mind, body and soul!  New self-talk to avoid the non-nutritive foods I sometimes choose, the body driven to preserve the stored fat, and the deepening awareness of what I am made of.  The scale says I have lost 7.5# to date.  What did I do to accomplish that?  Well, notably, I counted more steps throughout each day…parked further away, took the stairs more readily, rather than the elevator (even though my knees were crying a bit!), in addition,of course to my regular workouts of strength and cardio.  To help fill me up, I chose more beans and nuts…ahhh..those wonderful high fiber plant-based foods!  And, I was sure, to eat very frequently, even sometimes every 2 hours, rather than the normal 3.  This seems to be what has worked for me..how about you?

Here’s what this past week of activity has looked like:  Monday: circuit strength training on the TRX ropes, Tuesday: 30 minute strength/endurance spinning workout + knee therapy ex, Wednesday: circuit db strength training, 90 mins yoga, Thursday: knee therapy ex and 90 mins yoga, Friday: chest/hams strength training, Saturday: long 60 minute bike ride, Sunday: break.  And, of course, just making sure to add more steps to my day overall.  Sure feels good to be fit and strong!

This could be the hard part.  The initial rush is over, the toying with our minds in the second week is past, and now we just got to press on, and keep our eyes fixed on the goal.  What is your goal?  Think about it.  Take the steps to make it happen.  Keep your vision of what you want in the long run for yourself.  If you find yourself wanting to take the wrong turn in your nutrition or activity choices, JUST SAY NO!  Give yourself a little pep talk, and PRESS ON!  Everyone in the group who has reported to me has lost some scale weight!  That is awesome!

Here’s my sweet potato porridge:  In a crockpot, dump 2 cans diced tomatoes, about 5-6 parboiled and peeled (or not) sweet potatoes, a bunch of chopped kale, 1/2 bunch of cabbage, 1/2 onion, 1 heaping T of coconut oil, and about 1 c. unsweetened coconut milk.  Mash down the sweet potatoes part way.  Season with curry, black pepper, and others that you like.  Crock pot away on med-high for 1/2 day +.  Enjoy!  Oh, you can add your choice lean protein, i.e. canned salmon, tuna, chicken or turkey breast, etc.

Oh my goodness…I am sooo hungry these last few days!  Is it because I am up-ping the ‘ampee’ with my exercise and activity?  Is it because I am eating increased amount of fibrous foods and lean proteins, thus incinerating my internal fireplace?  Is my metabolism firing up?  Are my fat cells being depleted and crying to get filled back up?  (Fat cells don’t die, they shrink.)  In any event, today I chose to eat more calories, i.e., more quality calories.  Perhaps stabilizing for a few days on more calories, then dropping back down will quiet the hunger pains.  I’m going to give it a try.

Going into the second week of super clean eating and activity takes a bit more attention.  The initial thrust of enthusiasm fuels success in the first week.  Now, I’ve got to call  on something deeper inside myself.  Yesterday I heard a man say that you can’t be tempted by something you don’t think about, implying that the root of temptation is in the mind’s awareness.  So, I must become more aware of what I am thinking and how I respond to my thoughts.  There is a connection.  Think about it.

It started with 2 glasses of water,1/2 boiled egg and 1/2 banana, followed by 1 hour of circuit weight training.  After the workout I ate the remaining halves.  Coffee on the way to work at 10 am with 1/4 c. 2% milk.  @ 10:45 training sessions begin.  Two sessions, then an apple.  Two more sessions then 1/2 of my ground turkey breast taco-seasoned salad, with 0fat refried beans.  Two more sessions-the other half of the salad. One last session, then onward to home.  Last meal of the nite is my lean healthy cow steak and a white baked potato with 0fat greek plain yogurt.  Now, as I sit and watch AI, I will have my Good Earth tea with 3 medjool dates.  About 1850 cals for the day.  Macro % are about 37% Protein, 43 % carbs, 20 % fat.  Just the way Ilike it when I am really working toward leaning out!

As I begin the day, I look at my schedule, consider the weather, and any other factors that may play into my decisions to stick to my goals for health/fitness.  It’s sunny and beautiful, so definitely going to hop on my bike.  And since, I have a goal to increase my daily overall movement, I think I will bike to get some errands done (bank, grocery store).  Fortunately, that’s feasible in small town Cheney.  Cardio-check.  Hmmm…need to throw in some knee rehab work, so perhaps during a break from home office work this morning.  That will take just 10 mins.  Check.  I would like to get to the gym and do some shoulder/arms strength.  That will have to take place at the end of the work day, just before yoga class.  Strength-check.  Flexibility and relaxation-check.  Set your goals ahead and stick to them-you can do it!

Today began a month of commitments to SUPER CLEAN EATING AND A PHYSICALLY ACTIVE LIFESTYLE!  I’ve had a great start!  I began the day with 10-15 mins of yoga stretching and ab ex, followed by a breakfast of oatmeal, blueberries, shredded unsweetened coconut, and a medjool date with a bit of unsweetened coconut milk. Three hours later a large chicken breast salad with strawberries, mandarin oranges, avocado, and feta cheese. Two and a half hours later, an apple with raw walnuts.  Three hours later a grilled super lean burger, sweet potato with greek nf plain yogurt and cabbage mix.  Then did a spinning and back strength workout, followed by a natural pb & spreadable fruit sandwich (ezekiel bread) and banana.  Now, I am having my Good Earth spice tea.  Mmmmm……

On Saturday, while figure skating I fell smack down on my butt!!  YOUCH!  Things were going sooooo good; I had plans for the winter…get prepped for next year’s figure skating show, along with the possibility of training for a bike, run, skate triathlon in spring or summer.  At the moment it happened, I thought, “OH NO, ITS OVER!”  Man, that hurt!  Here’s what I did.  Day 1- immediate icing, ibuprofen and rest, with super light stretches.  Day 2- more icing, 1 ibuprofen and a very gentle yoga class.  Day 3: Stationary bike riding, no resistance, easy pace for 30  mins followed by stretching, and regular daily movement, i.e. walking, easy bending and reaching.  Started applying heat ointment with Castor oil.  Day 4: Regular daily moving with some limits( no heavy dumbbells lifted), and a level 1 yoga class.  Ointment applied.  Day 5: Regular daily movement with limits, 90 minute massage.  I am now pain free, have no bruising, and can perform most of my work related activities ( except no barbell squats yet!)