Exercise Won't Kill You

I believe a few things about working out. . . 

1. You have to love the workout.  Love it and you will continue to do it. 
2. You have to love WHERE you work out.  I was not a fan of my gym.  I found a better-than-fabulous fitness studio that I am a big (Ok, HUGE) fan of.  
3. It should be fun.  But, fun does not equal easy.  If it's easy you're not working hard enough.  

My workouts are not ladylike.  Not even close.  There is grunting, cursing, inappropriate conversation (when we're able to talk), and sweat. Lots of sweat.   Sometimes there is vomit, or the threat of it.  There is also laughter, encouragement, and more strength than I've ever seen in one room. 

My main (and preferred) workout is Beyond Barre.  I'm loyal to Barre because it's the first workout that I have ever truly loved. It's also the workout that finally started giving me results. This isn't a little girl's ballet class.  It's fast paced, constant movement, and every class is different.   I adore every aspect of this class even when I'm growling at the instructor or praying it will be over soon.  I love hearing Heather remind me that my head is part of my spine and to use my abdominals; Bekah Lynn saying, "you can do it, mamas" and "show me the ugly face."  I love the way Kelly  confuses the crap out of me with all her choreography and then laughs with me. I love the way Kelli  tells us to smile right when she knows she's killing us and the disclaimer before going down on the glide board ("If you're going to puke, pass out, or die this is where you need to come.  This is your rest position.  Now push out into plank.") I love Mimi's playlist and Gail's accessories (that magic circle is hardcore). More than any of that, I love that these women have gotten to know me and have been part of my journey. They push me in ways I never thought  possible.  They also recognize that I know my own limitations and respect them.  A few of them have learned when I'm cheating and will call me out on it; I love that, too. 


Next in line of preferred workouts is TRX.  I have never felt stronger in my entire life than when I finish.  TRX is hard core.  I've seen grown men vomit in this class.  After my first class I thought I was going to die.  I could barely walk the next day and forget raising my arms. I found muscles that I didn't know existed. There is no "I can't" in TRX (the punishment is the devil, just don't say can't. Trust me).  After a few months of healing from an injury and fixing poor time management habits, I was able to return to TRX this week.   As usual, Bekah Lynn kicked my rear.  I felt nauseous and powerful all at once.  It was awesome and I loved every minute of it. 

Stretching at the end of TRX

I have also dabbled in Pilates and Yoga.  I love both of these classes.  Pilates is about 1000 times more difficult than it appears.  I thought it would be this nice, easy class where I get all stretched out and relaxed.   Wrong, so very wrong.  I sweat as hard in Pilates as I do in every other class. There is nothing easy about Pilates.  If you haven't tried Pilates, do it.  Do it soon.  Your body will thank you (when it's finished being mad).  


Yoga is a class I didn't think I'd be able to get through.  I have an incredibly busy (semi-ADD) brain.  It takes a lot to quiet my brain and get me relaxed so I assumed I'd fail.   As it turns out, I AM able to quiet my mind long enough to concentrate on yoga.  It helps with the tight muscles, it calms my busy brain, and reminds me to find peace in my sometimes chaotic life.  Just more proof that you never know until you try. 


I'm one of those people that never thought she'd like group classes.  Turns out I was wrong on that one, too. Being in a class with other strong, smart, funny women is empowering.  Throw in a healthy dose of competition and it gets even more interesting.  Factor in that no topic is off limits at the studio and I guarantee you will laugh during your workouts.  I think it should be like that.  Working out doesn't have to be boring.  You should be enjoying yourself during your workout.  It's okay to laugh; it's okay to have fun.  It's okay to sweat and not be cute.  It's even okay to grunt, cuss, and pray that it will be over.  But at the end, smile and be proud of what you did. 




To learn more, click on the links. . . 


TRX

Beyond Barre  (this is the video that made me want to try Barre.  Thanks, Carolyn)

Island Fitness Studio (I have an unnatural love for this studio and the women that run it. Go there; thank me later.  Yes, they know of my love.  No, they didn't pay me.)

For the Facebook lovers in all of us:  Island Fitness' FB page

A bear, however hard he tries, grows tubby without exercise.  ~A.A. Milne

Anniversary

Today is my anniversary.  One of a couple that  the healthier me celebrates.  It was a year ago today that I found myself on the floor of my closet.  I've spent the last few weeks thinking about all there is to say about this day.  Then I remembered that a picture is worth 1000 words. . .

That's me in one leg of the pants that are responsible for my change.  I can't get rid of them.  Believe me, I've tried.  After the fourth failed attempt to donate them I decided I should keep them as a reminder.  A reminder of where I've been and how far I've come.


I'll always remember being frustrated to the point of tears.  That memory is why I get up and  workout even though I'm tired.  It's the reason I don't eat the entire pint of ice cream in one sitting.   It's why I only eat 2 french fries. Why I base my diet on whole, clean foods.  Why I say thank you every time I see myself in a mirror, finish a workout, or  do something the me of a year ago would never do.


It would be easy for me to consider June 20, 2011 one of the worst days of my life.  It wasn't.  It was one of the best. Reaching rock bottom was the first step in my journey. It was the day I said, "enough is enough. I won't live like this anymore."   I won't say I haven't cried over my weight since that day because I have.   There were a couple of really frustrating weeks when  I wanted to murder my scale (this was before I figured out the combination of calories and workouts that works for me).  It was a very unhealthy relationship.   I cried and I cussed, but I kept climbing out of the pit.  


I'm out of the pit, but I'm not done climbing.  I may have hit goal weight but that doesn't mean my journey (or my work) is over. I work for it every day. . . in my workouts, in my meals, in my attitude.    It isn't always easy, but it is always fun! 


A very special PS to every single person that supported me, encouraged me, or complimented me along the way.  There are too many to name and I hope you know who you are.  Thank you!!!!

Another post about running

I admitted that I liked it; that I liked the way it made me feel.  I bought expensive shoes (more than one pair) and pants that didn't fall down when I moved.  I committed to train.  I found a running partner that puts up with whininess and over analysis of every single pain.  I asked questions.  And then I asked more questions.  I secretly looked at Runner's World magazine wondering if it was okay for me to purchase such a thing.  You see, I didn't feel like a "real" runner.  Until last night.

In all my running glory; talking of course

Last night I ran my third 5K.  My one and only goal was to beat last week's time.  I didn't care by how much; just wanted to beat it.  When I finished, exhausted and sweaty, I looked at the results board and saw that I did not meet my goal. This did not please tired, sweaty Carie.  (This is the point where I apologize to the patient gentlemen that compete with me.  You put up with a lot and rarely tell me to shut it even though you should.  You are amazing people.  Thank you.) Ever encouraging of my love for this activity, Steve and Pete reminded me that this week was hotter than last.  Since I'm new to this, I believe every word the two of them say. It still doesn't make me feel better. 

Once I got a few bottles of water in my system and laughed at the others eating frozen  popsicles like little kids, I was able to focus. I focused on the positives of this race and tried to forget times. I ran a steady pace until mile 2 when I picked it up (passing people made me feel a little mean) until the finish.  I didn't stop like I did last week.  I maintained my breathing  and didn't think about anything except finishing.  I was even able to picture my running partner telling me not to siss out, that I could do this.  Despite the slower time, I was proud of myself.  

Since I placed sixth last week, I was resigned to not getting an award this week.  For reasons unknown to me (punishment from the Universe for something, I'm sure), my age group was last to be announced.  They announced fifth and her time was slower than mine.  WHAT?! Someone was slower.  They announced fourth; and it wasn't me. This is where I got really frustrated, hit my friend, and said, "No! That's supposed to be me!"  Apparently I misread my finish time. . . because the next name they announced was mine!  THIRD PLACE!  I cannot express the glee over this announcement.  I also cannot deny that I acted ridiculous (more thanks to my friends for not judging and capturing every moment in pictures). 

Here's what I learned last night. . . 

•  I am a runner.  I became a runner the first time I said, "I kind of like this."  (Thanks again to the person that reminded me.)
•  I REALLY like running.  I also REALLY like winning!
• My competitive streak goes away as soon as I tie my running shoes.  I tend to forget until around mile 3 that it's a race.  

I can't guarantee this will be my last post about running.  In fact, I don't want to even attempt to make that promise.  If you had told me a year ago that not only would I run more than one 5K, but that I'd place in one, I would have laughed (or cried) in your face.  My mom always said I could do anything as long as I set my mind to it. . . she was right.  

     

 

Third place! 

Meal Prep is Your Friend

Meal prep is a fundamental for eating right.  The food is already there, no question about what to eat or how much. 

You DO have time for meal prep; you just have to make it.  Consider it a gift to yourself.  You'll be happy you did.  Unless you are getting overly fancy with your meals, it shouldn't take more than a couple of hours to get it all done.  Before you fuss and moan about giving up a couple of hours of your life to take care of yourself, consider that you'll get the time back later in the week when you don't have to cook dinner.

I typically do meal prep on Sunday.  During the school year I prep every meal for the entire week.   I prep in such a manner that all I have to do is open the fridge to grab containers and pack them in my cooler for work. (That's right, cooler.) I even portion out the almond milk for my cereal. The two to three hours I spend on Sunday is well worth the amount of time I am saved during the week. At the end of a work day, I put empty containers in the dishwasher, refill water bottles, and grab dinner out of the fridge.  This takes maybe 10 minutes.  

The key to meal prep is good planning and organization.  If you're using recipes, make sure you have all your ingredients on hand before you start.  Nothing ruins your prep time like having to run out for one more thing.   One of my favorite recipes involves cooking chicken before mixing it with all the other ingredients.  While the chicken cooks, I prep all the vegetables for the rest of the recipe.  While it cools I portion out the things that don't take a lot of prep:  almond milk, salad dressing, coffee, cereal, etc.

When considering meals for the week (I do this on Saturdays, by the way) I always think about how much time it will take to make the dish. Is there a lot of chopping  or other prep involved?  That can be a real time killer and is another reason for the 10 ingredient rule (refer to previous post).  I also consider how well things keep and reheat.  I'm not a huge fan of reheated eggs so I stay away from that.  Think about  your likes and dislikes while you choose meals.  When in doubt, put away the recipes and go simple.  Choose a lean protein and pair it with an in-season vegetable and some brown rice.  Ta-da; dinner (or lunch).

Believe me when I say that meal prep is one of the keys to my success.  While I don't especially enjoy eating out of tupperware, I do enjoy being prepared and always having food with me. I like knowing that the likelihood of making a bad choice or skipping a meal is slim to zero because the food is ready for me.  The time I spend on Sundays getting it all done flies by.  Put on your favorite music, take some time for you.  You'll thank me later.

What do you eat?

The short answer is that I eat whatever I want.  In moderation.  Was that true in the beginning?  Yes.  When I first started my journey I wanted cookies all the time.  I would allow myself ONE cookie after grocery shopping on Saturdays.  As I continued on the path to good health I discovered that I no longer want or enjoy junk food, fried foods (with the exception of French fries), and processed crap.  I prefer to fill up on lean proteins, local veggies, and fresh fruit.  I do eat carbs, just not at every meal.  I do watch fat content, but it doesn't rule my eating.  I also drink at least a gallon of water a day (water bottles, get some). 


Was it easy to cut out processed convenience foods?  No, it wasn't.  It was a time consuming thought process that ended up being one of the best decisions I made. It means I read labels and look for more than just nutrition information.  I tend to put things down if there are more than 10 ingredients.   That's good advice for recipes, too.  More than 10 ingredients usually gets a pass from me.  Who wants to buy all those ingredients, prep all those ingredients, then add up the calories for those ingredients.  Pas moi.


Do I measure out serving sizes?  YES!  My food scale is my best friend.  When I started measuring things I was astonished to find out how much 1 oz of cheese truly is, that 100 grams of strawberries really is enough, and that 1/2 cup of ice cream is NOT worth 300 wasted calories.  


Because I eat every 3 hours I have days where I feel like all I've done is shove food in.  My favorite excuse from people is, "I don't have time to cook all that food" and "I can't eat all the time because of  my job."  Really?  You have an employer that frowns upon you taking care of yourself?  As for not having enough time; I'm not buying it.  How much time do you spend watching tv or goofing off on facebook?   Make time; it's that easy.  I used to be embarrassed to eat a Luna bar during a faculty meeting, yogurt during staff development.  Then I stopped caring about what everyone else thought and started caring about how I felt and looked. Forget what your mom taught you, it's okay to be selfish sometimes.


I don't deprive myself of anything.  If I want cake, I eat cake.  I just modify the rest of my calorie intake, push my workout harder, or call it a cheat and move on with my life. (Cheat meals are also for another day) Focusing too hard on the food will make you crazy.  I learned a while ago that if I deprive myself or ignore a craving I will binge on said food.  Then I feel sick, guilty, and like a failure.  So I never let it get that far.


Eating right is about you and what your body needs. Just because it worked for me, does not mean it will work for you, which is why my meal plans aren't public.  My body likes to eat every 3 hours.  It needs an equal amount of lean protein, vegetables, carbs, and healthy fats.  It needs an obnoxious amount of fruit (I'll hurt you over bananas). Every once in a while it needs a giant cheeseburger.  I've learned to listen to my body and give it what it wants.  Be good to your body and it will be good to you. . .

That's me eating a Diggity Donut.  My first donut in months.  The hand reaching for it is lucky to be intact today.  

Run for it!

Sometimes while on the journey, you need to move faster than usual.


I ran my first 5K in October.  I had been told I'd be "walking most of it, running a little."  This was a big fat lie told to me by one of my sweet trainers.  Clearly she only looks sweet.  (Thanks, Bekah Lynn; for more than just making me run that day).   I ran for my mom, a cancer survivor. I ran for my brother, my hero, my inspiration.  At one point, I started to run for me, because I could.  My time was terrible but I finished.  Aside from college graduations I cannot recall a more proud moment in my life.

I ran my second 5K at the urging of two runners that I will never be able to keep up with, but I will try. It's hard to ignore your friends when they are being encouraging (Pete and Steve, you rule. Seriously).  Not only was my time much improved from October; I hit a personal best.  I'd like to point out that my time would have been much quicker had I not stopped around mile 2 to smell the pluff mud and appreciate my abilities and surroundings. (Breathing and gratitude are good for the soul)


I've been running intermittently since sometime in March.  A friend was looking for a serious running partner; I was looking for someone with enough patience to deal with me.  I wanted to learn to run, to at least attempt to be good at it.  Seemed like such an easy (and free) form of exercise. I was right about my partner needing patience, wrong about the free part.  Steve's first piece of advice to me was, "buy better shoes; the ones you're wearing are terrible."  Or something like that.

Running is a strange hobby/sport/exercise.  It makes you feel amazing, but it also makes you feel horrible.  You start a run full of vim and vigor, ready to take on the world and change your last name to Bolt.  Then the adrenaline wears off, your heart rate picks up, muscles start firing and damn it, it hurts! As you find a pace that works for you, the pain lessens and you start to feel really good.   I still feel a little bit like a 5-year old when I run, "look at me, look what I can do!"  I don't actually run like Phoebe in that episode of friends but I sometimes want to.  Pretty sure I'll be looking for a new running partner if I do. 


I often wonder what appeals to me most about running. Is it the actual run or the way I feel when it's over?   What I do like is that I have the ability to run.  I'm not the fastest and I don't have great form.  My shoes are ugly (but deliciously comfortable)  and my shorts don't always match my top.  Running  can turn a horrible day into fabulous with the first few steps.  I have nothing to prove when running even though I'm constantly in competition with myself.  As much as I want the run to be over (ask my partner how fun the last half mile is), when I do finish there is a part of me that says, "that's it.  We're done?"  The answer is no; there is always more. 


PS For the curious:  My October time was 44:10.  My June time is 28:07; 9:04 pace. 

The Journey Starts

At the end of June 2011,  I was sitting on the floor of my closet crying because nothing I owned fit.  I was squeezed into absolutely every article of my clothing.  I was a bloated, out of shape mess that couldn't walk up a flight of stairs without being winded.   I picked myself up off that floor and made changes.  Lots of changes. 

In the past year I have lost 40 pounds and gone from an almost size 16 to a size 2.  I hear the following  questions on a regular basis: 

What's your secret?

Do you starve yourself?

How often do you work out?

What diet are you on?

So I decided to share what I've learned along this incredible journey of health and fitness.  Before we start, I'd like to point out that I am NOT a personal trainer and have no desire to become one.  If you're looking for a trainer, contact me; I'll get you in touch with a few.  I'm not a fitness or nutrition expert, but I AM an expert on what worked for me.  

Here are the answers to the above questions:

• There isn't just one.  There are many. (I have a Yoda complex)
• Nope; I eat like a horse.  Ask my friends. 
• In the beginning I worked out at least 6 times a week.  Now it's at least 3 (I prefer more). 
• I'm not on a "diet."  I changed my eating habits and will eat like this forever.