Whole30 Confessionals - Day 4, A Roller Coaster Ride...

Woke up tired, overwhelmed and totally anxious...

Jumped around for an hour with my gymnastics coach at Cats and felt so much better:-)

I finally sat down and planned out my ridiculous travel schedule... 

7 cities in 10 days, right in the middle of on the Whole30...

HOLY SHIT, AM I GOING TO MAKE IT??? 

Anxiety flooded my veins and after I booked all my flights I felt the need to cook because it was as if it was the only thing I could control.

My anxiety dissipated as I made you (my two viewers) this video on how to make 'My Soon to be Famous Curry Lamb Meatballs' and Spaghetti Squash'. 

TIP #1: Use any kind of ground protein with this recipe, just make sure you sear the meatballs on all sides. Finish them in the oven when you are ready to eat, 275 degrees for 5-10 minutes, depending on how big your balls you made your ball.

Today's Stats:

Water Consumption:

64 ounces, still feeling bloated & didn't want to drink water:-(

Sleep:

In bed for 7 hours and slept for about 4, not getting better...

Daily Meals:

7:30am - Coconut Milk Latte

10am - 3 Beef Jerky Pieces & Handful of Nuts

1:30pm - Late Lunch: Shredded Cabbage & Veggie Salad with Homemade Cajun Turkey Breast & Avocado

7pm - Dinner: Lamb Curry Meatballs, Spaghetti Squash with 'My Soon to be Famous Homemade Tomato Sauce' on Top of Kale

For more Spaghetti Squash & Meatballs Recipes...

Just in case your wondering, I made it through another day of the Whole30!!!

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...???

Why Water is Important?

WHY DO YOU NEED TO HYDRATE?

Bottom line, if you are human you NEED to DAILY:

1. Moisten & Digest Food
2. Transport Nutrients 
3. Get Rid of Waste 
4. Serve as a Solvent for Biochemical Reactions, i.e. your metabolism 
5. Dissipate Heat & Sweat

HOW MUCH WATER SHOULD YOU DRINK DAILY?

Bottom line, about your body weight in ounces if you are active?By ounces in body weight you can include other types of fluids - For example,  coffee and unsweetened tea are 99.5% water, soup and bone broth count too! 

1. You can also include water dense vegetable - For examples, lettuce and cucumbers are 96% water; broccoli and cauliflower ~91%; spinach and cabbage ~93%.
2. You can also include water dense fruits - For example, watermelon, grapefruit and cantaloupe fall at around 90-92%; peaches, plums, apricots, blueberries, pears and oranges ~85-87%. 
3. Lastly, sparkling water, kombucha, coconut water and fresh juices count as long as you read the ingredients list many of them on the market contain a lot of sugar and added, artificial sweeteners/preservatives that they actually hinder your performance and overall well being then help. I know you think because they don't have any calories they must be good for you but believe me they are NOT...more to come on why, but just trust me....

To calculate how much water you need daily, click here to use the water calculator to help you estimate...but always over estimate the estimation because the more water you drink the better...

To read more about why you should drink more water click here to Robb Wolf's website, a expert in health & fitness amongst the Crossfit & Paleo Community...

Using the water calculator, it says I need about 100 oz of water per day, plus more because I am active...So I estimate I need to drink about my weight, 130-135 lbs...I fluctuate during the month, don't you...And I only really drink 48-64, plus fruits, veggies, tea, coffee....So I probably drink about 64-84 oz...WOW, I really need to start drinking more water to perform better in the gym and in LIFE!)

How much water does the water calculator say you should drink daily & how much do you actually drink? I want to know...As a community, inquiring minds want to know...???

Happy (High)Hy-Drating:-)

Why Crossfit? Why Specifically for Ladies?

I used to measure my fitness level on how long I worked out or how many calories I burned that day. I used to think lifting weights would make me look bulky and big. I used to believe  eating fat would make me fat. I never had any real fitness goals, I just thought I needed to workout daily to either loose weight or maintain my current weight. I used to believe I had to burn a certain amount of calories a day to stay fit. I used to weigh myself daily and let that number control my emotions. And I used to think this was normal...

I've been a fitness instructor for over 15 years, I'm supposed to be an example of health & fitness, but instead I was living in denial. My values didn't align with my actions and I lost satisfaction in teaching fitness classes because at the end of the day I wasn't seeing any results in myself nor my members:-(

Then I found Crossfit....

Crossfit = Constantly Varied, High Intensity, Functional Movements

Crossfit = Increased Work Capacity Across Broad Time & Modal Domains

WHAT...???

I don't have to workout for hours a day..???

I should lift heavy weights...???

I don't have to count calories...???

I need to eat fat...???

I need to eat more protein...???

I need rest days...???

I need to sleep 8 hours a day...???

I need to record my WOD's...???

For those of you that personally know me, you'd be surprised to learn that Crossfit intimidated me at the beginning and sometimes still does. Olympic weight lifting, pull-ups, tire flips, atlas stones, handstand push-ups, rope climbs, muscle-ups, etc, were movements outside my comfort zone. Although the idea of doing them sounded really intriguing, they were things I've never done before. I think most woman are intrigued by the idea of Crossfit, but are intimidated by the movements and working out with guys who'd rather lift heavy with horrible form then lift lighter to practice good form. In my experience woman are more interested in getting comfortable with movements and would rather practice proper form then lift heavy, which is why I created a Ladies Crossfit Program. 

My goal is create community and accountability while building confidence and strength!!!

Not to get too philosophical, but LIFE is not only a mental battle, it is also a physical one and I believe Crossfit prepares me both mentally & physically for life…Crossfit ‘most often’ builds confidence…I say ‘most often’ because Crossfit can also be humbling too….trying to do your first pull-up or handstand push-up or muscle up (I haven’t gotten a MU yet, but it’s one of my goals) is extremely humbling which is why we check our EGO at the door…being humble will make you stronger mentally & physically…And getting your first pull-up will definitely build confidence...check out my first pull-up, although ugly it made my week and from then on I was doing pull-ups in WOD's because I knew I could!

Week #1 we learned many of foundational Crossfit movements...Wall Balls, Kettle Bell Swings, Pull-Ups, Handstands, Box Jumps, Burpees, Row, Slam Balls, Ring Holds, Ring Rows, Tire Flips, Jump Rope, KB Push Press, etc...
Check out Week #1's white board...

Week #2 you graduated to more technical movements using the barbell...Back Squats, Front Squats, Strict Press and Push Press...

Check out Week #2's white board...

What's been your favorite part of class so far? 

What has challenged or frustrated you the most?

Has any of your goals changed since you started class?

All feedback is welcomed and very much appreciated... 

Ladies Crossfit - Getting Stronger together!!!