Whole30 Confessionals: Pre-Game Gameplan

Whole30 Confessionals: Pre-Game Gameplan

After 3 months of being off the Whole30, I realized I needed to be back on it in order to be 'top of my game', 'live the life I want to live' and 'be the person I know I can be'...

In order to prepare for the Whole30 I recommend taking 1-3 days to get your kitchen in order, shop, and get mentally & physically prepared...

Bottom line, I know this isn't going to be easy, but I know it's going to be worth it on the flip especially because I have value-add driven goals to help others...

My refrigerator the day before the Whole30...

prepped and ready-to-go...

My dinner the night before the Whole30...nothing too crazy, 

but I did have a few drinks!)

I know this is going to be challenging, but discipline is the difference between evil and great...

AND I WANT TO BE GREAT!!! 

Day 28 of the Whole30 - DONE!

So I went to the Little Yoga Studio for their 4:30pm class. I've never been there before, but have only heard good things so I decided to check it out. Sammy, the instructor, just took over teaching this class so she introduced herself by telling her story on how and why she began practicing...

She was a dancer and about 10 years ago she somehow broke her back and had to have a rod put in her spine and couldn't dance anymore. In an effort to heal and 'prove her doctors wrong' she turned to yoga. A few months ago her significant other suddenly died of a heart attack and again turned to yoga for healing. 'In life there are highs and there are lows and yoga has helped me stay grounded,' she said with a soft smile. 'When I'm high, it brings me back down. And when I'm low it brings me up. So wherever you are in your life during your practice allow yourself to breathe deep and stay grounded.'

'Make your way into child's pose and take a few deep breathes' she said as she turned the music up.  Take a few breathes?!?! Her story left me breathless. I couldn't imagine going through what she went through and being able to share it with a room full of strangers. 

A tear ran down my cheek as I laid my forward on my matt and pushed my hips towards the back room. It took me a few moments, but finally found my breathe. As we flowed through class I paid close attention to my breathe and grounded my feet into the earth (thanks to Dr. G's foot specific mobility movements). Focusing on my breathe and feet made me feel stronger in my mind and body especially when balancing (i.e. headstands). It's amazing how totally grounding it can be if you let you mind go.

As we "Namaste'd" after class I found myself having complete admiration for Sammy, the new yoga instructor at the Little Yoga Studio. Her strength, vulnerability, and honesty came from heart. I walked out of there yearning to be more like Sammy...

Today's Stats

Water Consumption

90 ounces

(Oopsies, I need to drink much more water tomorrow)

Sleep

7 hours

(And I need to get more sleep)

Today's Meals

8:30am - Morning Beverage : Coconut Milk Latte with MCT Oil

1:30pm - Leftover Hash

4pm - Sweet Treat : Frozen Blueberries, Cashews & Coconut Milk  

6pm - Appetizer : Homemade Bake Plantain Chips for Super Bowl

8pm - Dinner : Veggie Noodles & Meatballs

I bought a Spiral Slicer at Sur la Table (because it was on sale). Although a little flimsy it evenly and easily spiral slices all kinds of veggies. I sliced yellow squash, zucchini, and sweet potatoes.

I sautéed the veggie noodles in a big pot with coconut oil.  

I served them with leftover bison and lamb meatballs.

These veggie noodles where not only delicious, but texturely different than spaghetti squash. I totally recommend investing in a spiral sliver, but you might want to get one that's more stable then the Sur la Table brand. 

Thanks for the idea Christine!)

Day 27 on the Whole30 - DONE & Truebility Movements to be More Stable and Mobile

Thank you Dr. G, owner & found of Truebility, for all your tips on how to get stronger and be more stable by getting your feet mobile and grounded to floor.  

If you missed the clinic or need a refresher, below are foot-specific, 'hurt-so-good exercises' you can do whenever and wherever you are (watching TV, at your desk, on the phone, brushing your teeth)...

Next time your running errands, get some golf balls...

Next time your at the computer or watching TV roll a golf ball on your foot rainbow. 

So, I sat in the steam room at the CAC doing the modified version of the TOE-GA (Toe - Yoga). Yes, I was completely naked facing the wall and breathing really deep trying to hold that pose for 5 really long breathes. By the third round I felt a little better in that pose, but I need much more work. BTW, I had a towel around my booty so I didn't offend anybody in there...I know I really didn't have to share that visual with you, but this is what I do in my free time when I'm on the Whole30:-)

Anyhow, Dr. Garrett's will be doing another Truebility clinic at Boulder CrossFit at the end of Feb. Stay tuned for more details.

NOTE: All Boulder CrossFit members and women in the Ladies Program get a discount when seeing Dr. G. 

He is located at 2883 28th St Boulder, 80301. 

Click here more info on Truebility.

Todays' Stats

Water Consumption

100 ounces

(I need to drink more water tomorrow)

Sleep

8 hours

Daily Meals

7:30am - Morning Beverage : Coconut Milk Latte with MCT oil

12pm - Brunch : Leftover Hash

3pm - Snack : Snack Peas, Carrots with Pesto Sauce, Handful of nuts

7pm - Dinner : Spaghetti Squash, Bison & Lamb Meatballs, and sautéd veggies (onions, mushrooms, kale and bell peppers)

Day 26 on the Whole30 - DONE!

Each day on the Whole30 gets easier than the day before especially when I think about how much better I've been sleeping, feeling, eating and accomplishing.   

Anyhow, It's been awhile since I felt like I was waking-up to chase my dreams. Being on the Whole30 has reignited a motivational spark to dream (set goals) again. I know they won't happen overnight, but if I'm diligent, patient and do a little something everyday I know dreams do come true.

Today's Stats:

Water Consumption

120 ounces

Sleep

8 hours

Daily Meals

5:30am - Morning Beverage : Coconut Milk Latte

9am - Breakfast : Hard Boiled Eggs, Cucumbers, Tomatoes, Tomatillos, Olives, Avocado

1pm - Lunch : Chicken Salad Wraps

7pm - Dinner : Grilled Hanger Steak, Roasted Trumpet Mushrooms, Grilled Asparagus, Mixed Green

What dreams make you wake up in the morning...???

Day 18 of the Whole30 - DONE!

Sone say that CrossFit is a cult... 

I can understand why some would say that, but for many it's a hobby and when you find people who do the same hobby you talk about it a lot.

For me, it's more than a hobby. CrossFit has changed how I look and treat myself. I used to take my body for granted and my mood was completely dependent on whether or not my pants fit and what the scale said. 

CrossFit & the primal/paleo community has showed me there is so much more to life because the weight on the scale is irrelevant to the weight I lift in the gym. And I'm here to make sure I help other ladies understand this concept.

I sometimes regret I wasted so much time trying to be skinny because I thought skinny was beautiful, but now I understand 'Strong it the New Skinny'. In other words, 'Strong is Beautiful'!!!

Look at all these strong, beautiful ladies (& Jeff).

Today's Stats

Water Consumption

90 ounce

I didn't workout today which might be the reason I didn't drink too much

Sleep

7 1/2 hours

Daily Meals

5:30am - Breakfast Beverage : Coconut Milk Latte with MTC oil

8:30am - Breakfast Beverage : Homemade Bone Broth

9:30am - Breakfast : Lamb, Sweet Potato, and Veggie Frittata

12:30pm - Lunch @ OAK : Salmon Salad with Olive Tapenade, Poached Egg, Avocado, Tomatoes

4pm - Snack : Homemade Beef Jerky

6pm - Snack: Handfull of Nuts

I don't feel hungry, so I've decided to skip dinner...

Do you think 'Strong is the New Skinny'...In other words, 'Strong is Beautiful...???

Day 15 of the Whole30 - Halfway There!!!

To tell you the truth I didn't think I would make it to the halfway point. I thought I would've caved-in on my birthday and ordered up a couple coin style margaritas or slightly dirt martinis. Or would've cheated while I was out of town. 

The question is...what's keeping me going...??? 

I mean I didn't think I need to make any drastic changes to my diet, I just wanted to detox after the holidays. I don't eat that bad, but I didn't eat that clean either. I remember saying to many, 'I workout a lot so I can eat whatever I want'. What a crock of shit! Now that I'm eating clean and not drinking I'm beginning to understand the real reasons I decided to do the Whole30 wholeheartedly. But in order to mentally and physically understand the reasons I had to actually experience them which doesn't really occur until halfway time (TODAY, DAY 15). 

Top reasons I'm going to keep in keeping on...

1. I'm sleeping better...I'm talking about quality sleep, not waking up throughout the night...This morning, for example, I woke up at 4:45am and jump out of bed to teach the first day of my 2nd Ladies CrossFit program...

2. My cloths fit better (aka I feel sexier)...I feel the little extra tire around my belly disappearing...

3. My mind works better, I'm more focused and clearer...I heard of brain fog, but I didn't know I had it until I lost it...

4. My energy is through the roof...I'm feeling stronger and fitter than ever...

5. My mood is more positive than it's been in a very long time...I'm smiling from the inside out:-)

6. My skin is brighter...A few people even said I was glowing...

7. I am more mindful and grateful when I eat...

8. Last, but not least...I'm more confident...Bring It On!!!

Today's Stats

Water Consumption

120 ounces

Sleep

8 hours

Daily Meals

5:30am - Breakfast Beverage : My Morning Coconut Latte with MTC oil

9am - Snack : Handful of Nuts & Jerky

10am - Breakfast : Leftover Frittata

1pm - Lunch : Seared Ahi Tuna Salad (one of my favorite right now)

5pm - Snack : Handful of Nuts

6pm - Beverage Snack : Homemade Bone Broth

8am - Dinner : Leftovers on a Bed of Greens 
(Shepard's Pie, Lamb Loins, roasted sweet potatoes & cauliflower)

Have you done the Whole30? 

If so, do you have any reasons why you did it...inquiring minds wanna know...???
If you haven't done the Whole30, are you intrigued based on any of my reasons above...???

Day 12 on the Whole30 - SUCCESS ON THE ROAD!!!

I know I'm a little behind blogging, but I'm so excited to say it's NOT because I wasn't successful on the road on the Whole30...I just got home late Friday night and have been busy ever since...

Anyhow, the biggest issue I had on the road was getting my morning wake-up call fix - Coconut Milk Latte. I went across the street to Starbucks and thought they would help me out...

I totally got denied by the woman behind the bar. I ordered a latte and asked her to use the can of coconut milk I brought with me. I don't even think she heard what I said, but she shakes her head no. So I asked again, and this time she actually shook her head and said no. So I got an americano instead and went back across the street to my hotel to see if I could get the restaurant to open the can for me. 

It took about 10 minutes, but I finally got somebody to open the can, but he put slits both sides which make it very difficult to get  the fatty goodness out. You should've seen me, it was quite the ordeal. Anyhow, I finally got some out and poured into a separate container and then poured it into my lukewarm coffee. AH!!! I got my fix, it wasn't perfect, but it was good enough. 

Lesson of the story...In the future I need to bring my open can opener and frother. If I start off my day right with my satiating morning wake-up-call, then I'm more likely to end the day successfully:-)

After working a little I went back to Crossfit DC for a 'recovery team WOD'. Thank goodness, because I was so sore from the day before. 

*Team WOD*

6 RD's

- 15 calorie row

- 12 T2B

- 9 Burpees

*The first person can't go to the next round until the entire team finished the current round*

After that, I decide to be cultural and do a little sightseeing. Look at me touching the Washington Monument.

I walked the National Mall, but after about 15 minutes it got really windy and cold so I decided to check out another Whole Foods before heading to the airport.

I went to the one in Georgetown. It was a small one, 2 stories. Product looked good on the shelf, although a little low. The issue was that we weren't in the cooler upstairs (where the sales are). Note to self: gotta fix that.

Time to go to the airport. I usually head to the bar before a flight and have a drink or two to 'ease the pain of flying'. Instead I decided to watch the planes take off.

It was really peaceful, so I took out some food and had a late lunch while I enjoyed the view. A perfect way to decompress before hopping on a plane.

Stats for Today

Water Consumption

125 ounce

Sleep

8 1/2 hours (YEAH!!!!)

Daily Meals

9am - Breakfast : My lame 'morning wake-up-call' Coconut Milk in an Americano

11am - Snack : Handful of Nuts, Homemade Jerky

3:30pm - Late Lunch at the Airport : Sashimi (fatty tuna & salmon), Guacamole, Veggies, Pico de Gallo

6:30pm - Snack on the Plane : Jerky & Veggies & My Arugula Pesto Dipping Sauce

8:30pm : Dinner : 1 Grilled Pork Chop, 4 oz Grilled Salmon & Side Salad (Thanks for Grilling Jon!)

I have another trip in a couple of weeks and I feel extremely confident I'm going to be successful...I welcome the challenge!!!

Is their a challenge you are a little anxious about conquering...??? If so, think about things you can do to set yourself up for success...It takes planning and preparation, but the feeling you get after you accomplish the challenge is worth the extra time you took...

Ladies CrossFit Prorgam - Give Yourself the Gift of Fitness in 2015

Another 8 Week Ladies Crossfit Class Starts Jan 5th!!!

 

Sign-Up at TODAY, Space is Limited...

 

Read testimonials below to see how this class will help change you mentally & physically...

 

 

Testimonials:

·         I have always been intimidated by CrossFit but Karen made it approachable, fun and now I'm hooked! – Suzie A.

·         I was in a rut - and needed something to completely take me out of my comfort zone. I would have never thought I would see the results like I have in a couple months. The community, coaching and encouragement went far beyond my expectations - and it is FUN! – Jane S.

·         CrossFit has changed my whole idea of what working out is and has become a lifestyle and a love for me. Karen has encouraged me and challenged me to try things that a few months ago I would have never dreamed that I could do - now I canJ - Jen B.

·         Although I was initially nervous to try CrossFit, the Ladies CrossFit program quickly gave me confidence to try new workouts. It made me stronger than I ever thought possible in a safe, supportive and fun environment. – Christine F.

·         Karen gives 100% full effort and intention in everything she does from teaching CrossFit, healthy cooking and researching health issues. She has been a tremendous resource to me. I’ve been working out for years and have never experienced better results mentally and physically! She motivates and inspires me to go above and beyond my own perceived limitations. She always has fun, challenging and exciting workouts up her sleeve! – Ashley K.



WOD On-the-Go

If you only have 5-10 minutes to work-out, try this work-out...

21-15-9

1. Air Squats (Jumping Air-Squats if really want to challenge yourself)

2. Burpess

3. Lunges (Lunges Jumps if you really want your heart rate to increase)

Watch my video for more instructions:-)

Stay Fit & Keep Moving!!!

Dr. G's Trubility Clinic - How To Open Up Your Thoracic Spine

For those of us that sit at a desk all day or drive in car, we usually internally rotate our upper body...

Dr G. shows us how to externally rotate our upper body...which will better improve posture, body alignment and overhead squats...

Part 1 Video: the reason and technique...

Part 2: the exercise and movements...

This videos will help you remember how we get mobile before class, especially when doing overhead squats, snatch, pull-ups, overhead lunges...etc...

Thanks Dr. G!!!

BTW, You have two weeks left to get into see him and receive a discount....

Dr. Garrett Neff, DC, CSCS

Truebility Performance

Office: 303-442-4202

drneff@truebility.com

www.truebility.com