Monday/Tuesday
Well, it's a sprain not a break. It's great news because it will be a much shorter healing time. However, it is not making it hurt any less.
So unintentionally, this had made it a challenge. I'm not drinking as much water as I should. And my food is crap. Water is not usually a problem when I am active. I'm just naturally more thirsty. Because I am doing nothing and telling to the bathroom is a challenge, I haven't been drinking as much water. Food wise, I'm not eating as much because I'm not hungry, but what I have eaten has been convenience. Simmering quick and easy. I needed to get groceries. I usually prep my fruits and veggies and have a mealn plan. It makes good choices so much easier instead of standing in the kitchen hungry trying to decide what to make. The last couple of days haven't been great. Looking forward to taking back some control.
Wednesday
It's only been a couple days since I sprained my ankle, but it is feeling much better! I'm able to move around more. Today is the day to get back on track. Hallie is so good at rolling with the punches! First my heels, now this. She created a workout so I wouldn't have to put weight on my foot/ankle. It felt so good. I drank my water and also got most of my protein in!
I track my food, for the most part. I'm
not 100%, but I am honest. Here's what my day looked like :
Breakfast
1/2cottage cheese 13g protein
1c grapes
snack
24 almonds (I do count them) 6g protein
Lunch
1/2 turkey sandwich with cheese, lettuce, tomato and mustard 8g protein (an educated guesstimate)
Snack mid afternoon
turkey jerky 11g protein
snack 5ish
turkey pepperoni 9g protein
Mini peppers 1g protein
dinner
chicken breast 30g protein
salad with dressing 3g protein.
I'm working on goals and coming up with a plan to stay on track. I'll share those with you in the next couple of days.
Thursday
I tried going for a walk. It didn't feel too bad, but afterwards it was really swollen. I have gotten my eating back under control.
My plan is to strength train Mon/Wed/Fri and add 20 to 30 min of cardio those days. (Bike, row, elliptical) Tues/Thurs/Sat (run)
My first goal is to be able to do push ups on my toes. I'll focus on running goals (5k in 30min)once I can actually start to do it again.
Friday
4 weeks flew by! It feels good to be back on track. I've been great with my workouts. I have room to improve my eating. Now that working out has become part of my routine, it's time to really focus on my food. I've been tracking my protein. I'm going to continue about 100g a day. I'm also going to be a bit more strict about treats, including cocktails. I'll still have them, just not as frequently.
It has been great to have extra accountability. Thank you Hallie for that and coming up with some great workouts!
- SuperMom 2
Thus ends SuperMom 2's 30 days! I will have a nice summary of her results shortly! She was an absolute pleasure to work with, and so inspiring! If you have any questions for SuperMom, please feel free to ask them, and if you'd like to be a part of the SuperMom Project, let me know!
Saturday, August 30, 2014
Whew... a whole week! Day 20-26
Tuesday
I ran a mile today. It felt pretty good! My feet didn't bother me! I didn't get my bike
in. I don't like to skip workouts because I
feel like it's a slippery slope. I spent the day at Valleyfair. No kids, just got to act like one :) I had so much fun! We planned ahead and packed a picnic. It was great because I ate healthy and stayed hydrated.
I just took some measurements since the first time a couple weeks ago. I've lost just over 2.5 inches on my waist!!
Wed
Today's workout was the same as Monday's. For some reason it felt much harder! I was drenched in sweat, working hard. I couldn't tell you why it felt harder, but it did. Even though, it was hard it still felt good. My intent was to get my bike in from Tues, but I tried to sneak it in, it just didn't work out. It's easier for me to sneak in a workout at home vs the gym.
Most of the exercises I've done have been ones I've done before or could perform. I've never really tried push ups on my toes. I was scared of not being able to do them and falling on my face in front of other people. So Hallie's been pushing me to do them on my toes. So much harder than on my knees! Well, I've been trying... Have I been nervous, meh, it's just the two of us. Finally, I'm getting it! I'm doing more on my toes, getting lower. It is such a great accomplishment! No more starting on the knees for me. Unless, she makes me do 5 sets. Lol! My arms are thanking me. I've lost about an inch on each one! I'm totally doing a happy dance right now :)
Thursday
Back to the bike for me. I didn't feel pain during my run yesterday, but today my left heel is sore. At least, it's just one and not both.
I only lost .2 when I weighed myself today. So frustrating! I was complaining about it to some friends. They asked what is say to them if they were in my shoes. I would be encouraging. Every little bit adds up. Thanks for helping me change my attitude around ladies. The good news is I've lost a little over 1.5 inches off my hips! If you are keeping track, that is about 6 inches!!
Friday
It's funny how the little things can make my day. Like when I'm coming to the end of my workout and I have a circuit left and there are no bicycle crunches. Lol! Those suckers are so awesome and challenging!
For my protein, I find it's easier to plan it out and break it down so it's not so overwhelming.
We are going out tonight.
Saturday
I woke up battling allergies. And my ear hurt. So no workout for me today. Just going to lay low.
Sunday
Feeling better today. I was power cleaning. I like to work up a sweat when I power clean, it's like a two for one. A clean house and a sneaky extra activity. I was outside walking and I twisted my ankle. Usually, I can walk it off. Not this time. It's quite painful. Luckily, I have a great family! My hubby is taking care of me and my Mom stopped over and finished my cleaning!
I didn't get all of my protein in. My plan for the day went out the window. I hope this doesn't keep me sidelined for long.
I'm starting my last week with Hallie. Thinking ahead to the future is hard to imagine getting off track. I know how easy it can be to let things slip and slide. I think seeing goals for myself will be helpful. Training for a race or working up to more push ups (on my toes) things like that.
I ran a mile today. It felt pretty good! My feet didn't bother me! I didn't get my bike
in. I don't like to skip workouts because I
feel like it's a slippery slope. I spent the day at Valleyfair. No kids, just got to act like one :) I had so much fun! We planned ahead and packed a picnic. It was great because I ate healthy and stayed hydrated.
I just took some measurements since the first time a couple weeks ago. I've lost just over 2.5 inches on my waist!!
Wed
Today's workout was the same as Monday's. For some reason it felt much harder! I was drenched in sweat, working hard. I couldn't tell you why it felt harder, but it did. Even though, it was hard it still felt good. My intent was to get my bike in from Tues, but I tried to sneak it in, it just didn't work out. It's easier for me to sneak in a workout at home vs the gym.
Most of the exercises I've done have been ones I've done before or could perform. I've never really tried push ups on my toes. I was scared of not being able to do them and falling on my face in front of other people. So Hallie's been pushing me to do them on my toes. So much harder than on my knees! Well, I've been trying... Have I been nervous, meh, it's just the two of us. Finally, I'm getting it! I'm doing more on my toes, getting lower. It is such a great accomplishment! No more starting on the knees for me. Unless, she makes me do 5 sets. Lol! My arms are thanking me. I've lost about an inch on each one! I'm totally doing a happy dance right now :)
Thursday
Back to the bike for me. I didn't feel pain during my run yesterday, but today my left heel is sore. At least, it's just one and not both.
I only lost .2 when I weighed myself today. So frustrating! I was complaining about it to some friends. They asked what is say to them if they were in my shoes. I would be encouraging. Every little bit adds up. Thanks for helping me change my attitude around ladies. The good news is I've lost a little over 1.5 inches off my hips! If you are keeping track, that is about 6 inches!!
Friday
It's funny how the little things can make my day. Like when I'm coming to the end of my workout and I have a circuit left and there are no bicycle crunches. Lol! Those suckers are so awesome and challenging!
For my protein, I find it's easier to plan it out and break it down so it's not so overwhelming.
We are going out tonight.
Saturday
I woke up battling allergies. And my ear hurt. So no workout for me today. Just going to lay low.
Sunday
Feeling better today. I was power cleaning. I like to work up a sweat when I power clean, it's like a two for one. A clean house and a sneaky extra activity. I was outside walking and I twisted my ankle. Usually, I can walk it off. Not this time. It's quite painful. Luckily, I have a great family! My hubby is taking care of me and my Mom stopped over and finished my cleaning!
I didn't get all of my protein in. My plan for the day went out the window. I hope this doesn't keep me sidelined for long.
I'm starting my last week with Hallie. Thinking ahead to the future is hard to imagine getting off track. I know how easy it can be to let things slip and slide. I think seeing goals for myself will be helpful. Training for a race or working up to more push ups (on my toes) things like that.
Confidence - Day 19-20
Sunday Funday
I love Sundays! They are my day to rest, reflect and refuel. I'm feeling good. Looking back over the past few weeks there have been so many great changes, some measurable and others emotionally. I'm down 2lbs. Going in the right direction:) It makes me feel better. Am I where I want to be? Not yet. But at least I am on my way. I'm not making excuses or saying I'm going to get back on track. I'm back on track and it feels good.
Monday
If you do something long enough even 5lb weights start to feel heavy. Lol! I'm still working on those push ups on my toes. I'll get there. I'm looking forward to trying a short run tomorrow. (Run/jog, they're the same thing to me)
One change I've noticed is that I feel more confident. I can appreciate where I am at right now. My legs can bust out some pretty sweet speed squats. My core can hold a nice strong plank. My arms can knock out some triceps dips. I'm getting stronger. Of course that feels good!
- SuperMom 2
Let me tell you, she is the freaking queen of speed squats. That woman can belt them out solid like you wouldn't believe! When we do our Skype sessions, I can see a huge improvement in form, the muscles of her shoulders, and a stronger core. She works her ass off, because she has a goal, and the determination! She may not always be in the mood to exercise (I'm pretty good at reading that from people, lol), but she still does and it shows.
I love Sundays! They are my day to rest, reflect and refuel. I'm feeling good. Looking back over the past few weeks there have been so many great changes, some measurable and others emotionally. I'm down 2lbs. Going in the right direction:) It makes me feel better. Am I where I want to be? Not yet. But at least I am on my way. I'm not making excuses or saying I'm going to get back on track. I'm back on track and it feels good.
Monday
If you do something long enough even 5lb weights start to feel heavy. Lol! I'm still working on those push ups on my toes. I'll get there. I'm looking forward to trying a short run tomorrow. (Run/jog, they're the same thing to me)
One change I've noticed is that I feel more confident. I can appreciate where I am at right now. My legs can bust out some pretty sweet speed squats. My core can hold a nice strong plank. My arms can knock out some triceps dips. I'm getting stronger. Of course that feels good!
- SuperMom 2
Let me tell you, she is the freaking queen of speed squats. That woman can belt them out solid like you wouldn't believe! When we do our Skype sessions, I can see a huge improvement in form, the muscles of her shoulders, and a stronger core. She works her ass off, because she has a goal, and the determination! She may not always be in the mood to exercise (I'm pretty good at reading that from people, lol), but she still does and it shows.
The apple doesn't fall far from the tree! Day 17-18
Friday
I am the queen of planks! Lol! I've been doing so many lately. They are making me feel strong. Push ups are not. I'm trying to do them on my toes which makes them so much more challenging. I'm pushing myself and doing the best I can, but can barely do any. At least there is room for improvement!
I've been really focusing on my protein, which is a challenge. It's easier to not have to constantly plan and think about what I'm going to eat. BUT, not doing that is what's gotten back to where I am. I had a great day of eating until tonight. There was a change of plans. I had to rush out of the house without dinner (I was really hungry). Then I ate pizza, but I ate while rushed and slightly stressed. No good! My tummy was not happy! I ate too much too fast. It was perfect timing for a reminder why I need to continue to be mindful and plan.
Saturday
Back to the bike. I love the bike workout! It is challenging and I am so sweaty when I'm done. Weekends are a challenge for me. I have to try extra hard to stay on track and not just let it all fall apart. With my family home they want to go out for lunch, have treats, have drinks. I've been honest, even with my daughter. Sometimes, I'll tell her that I need to make healthy choices. She is actually really thoughtful about it and remembers. She'll ask if something is a healthy choice. I feel good about it because she knows I am doing things to be fit and healthy.
- SuperMom 2
How can you not be inspired after reading SuperMom's conversation with her daughter? How can we, as moms, not be inspired when we realize our kids are picking up on our life choices? My moment of pride came when my daughter pointed to a picture in one of my reference books and said, "those are muscles. They're under our skin, and we eat healthy to make them strong." Then she flexed, just upside down, lol! By the way, she is four, and I daydream that all this muscle talk will make her want to be a doctor, lol.
Thursday, August 21, 2014
Day 14-16: DAMN YOU DOMS!
Wed
I am so sore today!!! My abs are killing me from Mondays planks! Today's workout was challenging to push thru because of my soreness. I'm glad that Hallie was there to cheer me on and push me. Honestly, I might have half assed it or not done it at all. Thanks for the extra accountability and motivation.
Getting my protein in its going well. I am extra conscious about it. Naturally when I'm hungry, I tend to gravitate to fruits and veggies. I'm trying to get creative so I'm not snacking on tuna or chicken breasts. There are endless ideas on pinterest on what to do with quinoa. I'm going to have to be brave and give some a try.
Thurs
My abs are still sore! Crazy! I did two workouts today. The first was with a friend. I made some modifications because of my heels and in anticipation of tomorrow's workout. Then I rode the bike. I didn't have time to make it to the gym, so I rode my own. I've been doing it wrong this whole time! I never knew I could work up such a sweat! I'm looking forward to getting back to running, but I'm not sure when that will be. As I'm typing, my feet hurt from the day :/ I'm still rolling, and trying to "rest" them, but it's a challenge because I can't sit on my butt all day.
Today was hard with protein. I just wasn't in the mood. It would be so easy just to knock back a protein shake to count toward my day. I think
I only got about half of it in.
- SuperMom 2
SORE MUSCLES!!! Oh, who hasn't tried to sit down on toilet after leg day, or tried to lift a soup can after a shoulder workout? There are three major causes of muscle soreness.
1) a build up of lactate and other metabolites in the muscles due to anaerobic exercise
2) DOMS
3) Injury
Lactate and metabolite build-up is a short term soreness that causes the exercises to stop the exercise. Once oxygen is replenished, the lactate reverts back to pyruvate, and aerobic metabolism is able to continue. In basic terms, the pain you feel during an exercise that will not allow you to continue past a certain point is your body's natural defense system against muscle injury.
DOMS appears a day or two later. Delayed Onset Muscle Soreness is the effect of micro-tears in the muscle. As these tears are healing, the muscle is actually weaker than it was before the workout. This is something to keep in mind when doing classes. If your shoulders are screaming with each push-up because you did arms in the weight room the day before, then lay off the pushups! You're only making it worse! As my grandpa always says, "Proper Planning Prevents Piss Poor Performance".
Injury - NEED I SAY MORE! Injury means time off. If you try to work through it, more time off. Take the time to heal. There are a million ways to exercise and one of them is bound to be ok with your injury. SuperMom is on a bike, because she has plantar fasciitis, she could also swim! There are a million things to do in a pool!
Take care of your body and treat it with respect. Listen to it. You can do anything you want to, just do it right.
I am so sore today!!! My abs are killing me from Mondays planks! Today's workout was challenging to push thru because of my soreness. I'm glad that Hallie was there to cheer me on and push me. Honestly, I might have half assed it or not done it at all. Thanks for the extra accountability and motivation.
Getting my protein in its going well. I am extra conscious about it. Naturally when I'm hungry, I tend to gravitate to fruits and veggies. I'm trying to get creative so I'm not snacking on tuna or chicken breasts. There are endless ideas on pinterest on what to do with quinoa. I'm going to have to be brave and give some a try.
Thurs
My abs are still sore! Crazy! I did two workouts today. The first was with a friend. I made some modifications because of my heels and in anticipation of tomorrow's workout. Then I rode the bike. I didn't have time to make it to the gym, so I rode my own. I've been doing it wrong this whole time! I never knew I could work up such a sweat! I'm looking forward to getting back to running, but I'm not sure when that will be. As I'm typing, my feet hurt from the day :/ I'm still rolling, and trying to "rest" them, but it's a challenge because I can't sit on my butt all day.
Today was hard with protein. I just wasn't in the mood. It would be so easy just to knock back a protein shake to count toward my day. I think
I only got about half of it in.
- SuperMom 2
SORE MUSCLES!!! Oh, who hasn't tried to sit down on toilet after leg day, or tried to lift a soup can after a shoulder workout? There are three major causes of muscle soreness.
1) a build up of lactate and other metabolites in the muscles due to anaerobic exercise
2) DOMS
3) Injury
Lactate and metabolite build-up is a short term soreness that causes the exercises to stop the exercise. Once oxygen is replenished, the lactate reverts back to pyruvate, and aerobic metabolism is able to continue. In basic terms, the pain you feel during an exercise that will not allow you to continue past a certain point is your body's natural defense system against muscle injury.
DOMS appears a day or two later. Delayed Onset Muscle Soreness is the effect of micro-tears in the muscle. As these tears are healing, the muscle is actually weaker than it was before the workout. This is something to keep in mind when doing classes. If your shoulders are screaming with each push-up because you did arms in the weight room the day before, then lay off the pushups! You're only making it worse! As my grandpa always says, "Proper Planning Prevents Piss Poor Performance".
Injury - NEED I SAY MORE! Injury means time off. If you try to work through it, more time off. Take the time to heal. There are a million ways to exercise and one of them is bound to be ok with your injury. SuperMom is on a bike, because she has plantar fasciitis, she could also swim! There are a million things to do in a pool!
Take care of your body and treat it with respect. Listen to it. You can do anything you want to, just do it right.
Sunday, August 17, 2014
Days 10-13! Into the saddle!
Friday
Today was a rest day for me. The challenge was to not eat for "comfort" during the afternoon time. Honestly, I think I did well. I was tired from the week and was going to drink a Mountain Dew. I took a sip and happened to look at the time. Holy crap, old habits die hard. Well, I realized I was falling into old ways. I dumped out the pop and drank some water and grabbed some almonds instead. I'll call that a win!
Sat
Today I completed my 4th mud run! I love to get dirty! I think it is fun to run with distractions. My heels have been literal pains this week. I was concerned about them. I was running on mostly grass. I think that helped. I didn't have any pain during the run, but it came on shortly after. I think I'm going to need to take a break from running until I can kick this pain. It frustrates me because I've been doing so well with my workouts and enjoying them. However, I'm not going to let that completely deter me. Just need to find something to replace it with.
Mon
The past week/weekend has caught up with me. I am so tired and unmotivated! Luckily, I'm met with Hallie and she kicked my butt and gave me some energy. I'm down 2lbs. Better than nothing, but I'd be lying if I didn't say I was hoping for a little more. I think once I start making good decisions in one area of my life it spills over into everything else. Because I am working out regularly, my food choices are easier to make. 80% of the time I make great choices, 20% something that I'll enjoy within reason.
Tues
I've never sweat so much on a bike! Because of my heel pain, I'm putting running on hold. That didn't mean not working up a sweat. I love that my workouts are between 20/30min! It makes it so much easier to find the time! Tonight, I tried something new with a friend. We went to swing yoga. I liked it. It was a nice stretch. It stretched out my abs, which I didn't realize were sore until we started. Swing yoga uses straps and a hammock like swing to help stretch. Itis fun and motivating to try new things!
The past week/weekend has caught up with me. I am so tired and unmotivated! Luckily, I'm met with Hallie and she kicked my butt and gave me some energy. I'm down 2lbs. Better than nothing, but I'd be lying if I didn't say I was hoping for a little more. I think once I start making good decisions in one area of my life it spills over into everything else. Because I am working out regularly, my food choices are easier to make. 80% of the time I make great choices, 20% something that I'll enjoy within reason.
Tues
I've never sweat so much on a bike! Because of my heel pain, I'm putting running on hold. That didn't mean not working up a sweat. I love that my workouts are between 20/30min! It makes it so much easier to find the time! Tonight, I tried something new with a friend. We went to swing yoga. I liked it. It was a nice stretch. It stretched out my abs, which I didn't realize were sore until we started. Swing yoga uses straps and a hammock like swing to help stretch. Itis fun and motivating to try new things!
- SuperMom 2
I moved SuperMom 2 to the bike to let her plantar fasciitis heal a bit! Ever wanted a quick, but effective bike workout that will fly by?! You came to the right spot! I've found it helps me to visualize the scenario I'm actually trying to mimic, so I included the visualization cues with the workout. Finally, if a full turn is too much, go by half or quarter turns.
Minutes:
0-2
2-3 (Getting on the trail!)
3-5
5-6 (Hill up ahead, get ready!)
6-7 (Up the hill!)
7-7:30 (Almost to the top!)
7:30-8 (It's right there!)
8-10 (and down we go!)
10-11 (back on flat trail)
11-15 (making up time)
15-16 (going down a hill, time to gain momentum) Decrease one turn, increase speed
16-16:45 (steep uphill!)
up again!
16:45-17:30 (not as steep, but still going up!) Half sit in saddle, one turn up!
17:30-18:00
18:00-18:30 (ALMOST THERE!)
18:30-20:00 ( Woohoo! Slowly going downhill!) Gradually decrease resistance over a minute
and a half to bring to zero resistance.
Break - zero resistance, relax in saddle, take a few minutes to lower heart rate and prepare for intervals
Intervals:
Medium resistance to pedals don't go out of control. Adjust if too light or heavy during sprints.
30 seconds "sprinting"
15 second active rest
two circuits of 4 cycles. (so each circuit will be 3 minutes) One minute break in between the two circuits.
***IMPORTANT NOTE: When going high speeds on a spin bike, never try to stop the bike abruptly, always let the speed slow on its own. The pedals do not operate like a regular bike and can really hurt you if you try to abruptly stop them.***
Sorry for the non-user friendly format, the format didn't transfer over well for some reason!
Tuesday, August 12, 2014
Day 9: Foam Rollers, Woodsy Bathrooms, Plant Based Proteins, and (whew!) Sore Butts!
"I woke up early to get my run in today. I knew I wouldn't have time later. Well, it didn't go as planned. I think I maybe ran 12 min out of the 30 I was supposed to. I was beating myself up over it. My run started with my glutes feeling sore. Not quite awake it took me a min to realize it wasn't due to old age, but all the work Hallie had me do the day before. Well, I can work through that. I will actually feel better when I'm done. I couldn't find my rhythm. I just felt awkward and heavy. Then my heels started hurting. Side note, they hurt every morning right when I get out of bed, but it quickly goes away. (I blame flip flops) That was pain I couldn't ignore so I walked until it felt better, it didn't completely go away. So I start again, determined to do this. Well then, nature calls. I told her to wait, I was 1 mile from home. Do I run, do I walk? Hmm.... She was impatient so I ducked into some trees and prayed nobody would drive by. Kind of funny now. I'm over beating myself up. I woke up early with great intentions (I know they don't burn calories). I could've just said I was too busy and just skipped it, but I didn't. Tom will be a better workout.
As for food. I was pleasantly surprised to find an email with some plant based proteins :) Thank you! That really made my day! Did you know broccoli has protein? I didn't. I'm excited for tomorrow and coming up with some recipes for my new knowledge. Today, my protein was not great. I had Greek yogurt for breakfast and salmon for dinner. No protein at lunch. I did snack on some almonds, though."
As for food. I was pleasantly surprised to find an email with some plant based proteins :) Thank you! That really made my day! Did you know broccoli has protein? I didn't. I'm excited for tomorrow and coming up with some recipes for my new knowledge. Today, my protein was not great. I had Greek yogurt for breakfast and salmon for dinner. No protein at lunch. I did snack on some almonds, though."
- SuperMom 2
Here is what I sent SuperMom!
Veggies:
1 avocado - 10 grams
• 1 cup broccoli - 5 grams
• 1 cup spinach - 5 grams
• 2 cups cooked kale - 5 grams
• 1 cup boiled peas - 9 grams
• 1 cup cooked sweet potato - 5 grams
• 1 cup broccoli - 5 grams
• 1 cup spinach - 5 grams
• 2 cups cooked kale - 5 grams
• 1 cup boiled peas - 9 grams
• 1 cup cooked sweet potato - 5 grams
Ancient Grains:
Quinoa is versatile and delicious. 1 cup - 9 grams.
• Amaranth, bulgur, brown rice, wheat germ, oat bran are other grains with a high protein content.
• Oatmeal - 1 cup = 6 grams.
• Sprouted grain bread products - buns, tortillas, bread. Pack a sandwich or a wrap and you'll get 7-10 grams from the bread alone.
• Amaranth, bulgur, brown rice, wheat germ, oat bran are other grains with a high protein content.
• Oatmeal - 1 cup = 6 grams.
• Sprouted grain bread products - buns, tortillas, bread. Pack a sandwich or a wrap and you'll get 7-10 grams from the bread alone.
Also, if you like smoothies, I drink a smoothie of fruits, 2 cups kale/spinach mix (I get the "juicing greens" or "power Greens" blend from the lettuce aisle because I don't have time to chop and such!), 1/2 to 1 cup nonfat Greek vanilla yogurt, cup of crushed ice, and here's the best, 2 tbsp. POWDERED PEANUT BUTTER! It's the shit! only 1.5 g of fat, but 5 g protein and makes the BEST smoothies! You may already know of its existence (I just found it like a month ago and am ape shit over it!), but if not, its in the PB section at Target and Walmart.
Also, heel pain. When I read that, I knew instantly that it was plantar fasciitis. A nasty, but very common, running injury mostly caused by overuse, poor shoes, and weak muscles. SuperMom informed me that she has already tried changing her shoes, so that common solution was out. I lent her my foam roller to use. Foam rollers are miracles! They are available at most stores, and well worth the buy! Some of them have knobs on them, I just like the plain ones though. But to each their own! I also included a "how to" video I found that really helps! So if you have been experiencing heel pain, especially in the morning, that lessens during exercise but worsens afterwards, it very well could be plantar fasciitis and this may help!
Saturday, August 9, 2014
Day 7 & 8, the Weekend Warrior!
Sunday
Oh man, I drank too much last night. I really try not to drink more than 2 drinks
When I do drink. Well, I did and can totally feel it today :/ I've been drinking lots of water front to psyche myself up for my run (2 miles). I finally did at 4. The first 5 minutes were tough, but I pushed and did it! Those are the best workouts.... The ones you really don't want to do, but do anyway. Food wise, not great, not terrible. Since I was a little under the weather I didn't really eat, so I didn't get my snacks in, but I didn't just eat junk either.
Monday
What a busy day! Volunteered from 9am to 3pm then soccer for my daughter. Would've been so easy to skip my workout because I didn't have time. BUT I made time and it felt good. Although, the box jumps made me feel like I was going to pee my pants. Welcome 33, lol! This week's food goal is to eat 100g of protein daily. Hallie helped me break this down to feel doable. Not gonna lie it feels like a big challenge. I don't eat meat daily, I don't like eggs and I don't like beans. I do have other options like cottage cheese and yogurt. Which I do like, but can't eat 5 times a day. No protein shakes either. Which I'm actually a little bummed about because I found one that I actually like. I'm going to have to look up some plant based proteins to add in. Today, I packed almonds to snack on while I was volunteering. I also had turkey with my lunch. Tonight was chicken, although it was Chinese, so not the healthiest. It was good and a nice splurge for my birthday. Here's to another year, older and wiser, healthier and more fit. Thanks Hallie for helping work towards those goals!
- SuperMom 2
Alcohol. I get a lot of questions about it. WeThrive focuses on quality of life. About living life to the fullest, making your body healthy and able to perform what ever you want it to do. A healthy body and a healthy mind. On that note...
A LIFE WITHOUT ALCOHOL WOULD SUCK!
Ok, sorry, maybe you abstain from drinking for various reasons. I get it, and you've had to find another outlet to use for relaxation. But I have small children. And a job. And my muscles get sore. And I'm pretty certain that my personality would take a nose dive if I didn't find relaxation at the bottom of my beer bottle at the end of the night (Calm your jets, its a beer, not a twelve pack). I guess what I'm saying is I lack the self-control and desire to jump on board the no-drinking wagon.
"Clean eaters" (stupid phrase, btw) would call it poison. Dieters would call it the ultimate empty-calorie, carb-trap. True, you'll lose weight faster if you quit drinking. Alcohol is a diuretic, causing the body to respond to its rapid water loss by holding as much remaining water as it can. This makes you feel bloated and causes a weight gain from water weight. You typically pee out more water than you take in from the drink! It's also full of simple carbs and empty calories. But here's my beef with abstaining from alcohol to lose weight:
You'll fail, and be miserable, and the second you start drinking again you'll gain it back!
If you plan to quit drinking for life, than KUDOS TO YOU and go for it! But if you don't, than come up with a nutritional lifestyle that accommodates that and still helps you reach your goals.
Life is short. Don't make yourself miserable to lose an extra pound when you can still have fun and still get healthy.
80/20. Eat right 80 % of the day, eat what you want 20% of the day. Healthy food, healthy food, healthy food, healthy food, beer. Or wine. Or Cherry Mountain Springs Wine Cooler. Whatever. My 6 ft tall, muscled out, been to war and back, Army soldier brother prefers Frozen Strawberry Daiquiris. To each his own! (I'll find out quick if he reads this blog or not! ) If you don't want to feel bloated the next day, drink as many ounces of water as you do alcoholic beverage.
Find your balance. Enjoy your life. Being healthy doesn't suck! As I always say, "If I have to quit drinking to get to a certain weight, than its not worth it!"
Oh man, I drank too much last night. I really try not to drink more than 2 drinks
When I do drink. Well, I did and can totally feel it today :/ I've been drinking lots of water front to psyche myself up for my run (2 miles). I finally did at 4. The first 5 minutes were tough, but I pushed and did it! Those are the best workouts.... The ones you really don't want to do, but do anyway. Food wise, not great, not terrible. Since I was a little under the weather I didn't really eat, so I didn't get my snacks in, but I didn't just eat junk either.
Monday
What a busy day! Volunteered from 9am to 3pm then soccer for my daughter. Would've been so easy to skip my workout because I didn't have time. BUT I made time and it felt good. Although, the box jumps made me feel like I was going to pee my pants. Welcome 33, lol! This week's food goal is to eat 100g of protein daily. Hallie helped me break this down to feel doable. Not gonna lie it feels like a big challenge. I don't eat meat daily, I don't like eggs and I don't like beans. I do have other options like cottage cheese and yogurt. Which I do like, but can't eat 5 times a day. No protein shakes either. Which I'm actually a little bummed about because I found one that I actually like. I'm going to have to look up some plant based proteins to add in. Today, I packed almonds to snack on while I was volunteering. I also had turkey with my lunch. Tonight was chicken, although it was Chinese, so not the healthiest. It was good and a nice splurge for my birthday. Here's to another year, older and wiser, healthier and more fit. Thanks Hallie for helping work towards those goals!
- SuperMom 2
Alcohol. I get a lot of questions about it. WeThrive focuses on quality of life. About living life to the fullest, making your body healthy and able to perform what ever you want it to do. A healthy body and a healthy mind. On that note...
A LIFE WITHOUT ALCOHOL WOULD SUCK!
Ok, sorry, maybe you abstain from drinking for various reasons. I get it, and you've had to find another outlet to use for relaxation. But I have small children. And a job. And my muscles get sore. And I'm pretty certain that my personality would take a nose dive if I didn't find relaxation at the bottom of my beer bottle at the end of the night (Calm your jets, its a beer, not a twelve pack). I guess what I'm saying is I lack the self-control and desire to jump on board the no-drinking wagon.
"Clean eaters" (stupid phrase, btw) would call it poison. Dieters would call it the ultimate empty-calorie, carb-trap. True, you'll lose weight faster if you quit drinking. Alcohol is a diuretic, causing the body to respond to its rapid water loss by holding as much remaining water as it can. This makes you feel bloated and causes a weight gain from water weight. You typically pee out more water than you take in from the drink! It's also full of simple carbs and empty calories. But here's my beef with abstaining from alcohol to lose weight:
You'll fail, and be miserable, and the second you start drinking again you'll gain it back!
If you plan to quit drinking for life, than KUDOS TO YOU and go for it! But if you don't, than come up with a nutritional lifestyle that accommodates that and still helps you reach your goals.
Life is short. Don't make yourself miserable to lose an extra pound when you can still have fun and still get healthy.
80/20. Eat right 80 % of the day, eat what you want 20% of the day. Healthy food, healthy food, healthy food, healthy food, beer. Or wine. Or Cherry Mountain Springs Wine Cooler. Whatever. My 6 ft tall, muscled out, been to war and back, Army soldier brother prefers Frozen Strawberry Daiquiris. To each his own! (I'll find out quick if he reads this blog or not! ) If you don't want to feel bloated the next day, drink as many ounces of water as you do alcoholic beverage.
Find your balance. Enjoy your life. Being healthy doesn't suck! As I always say, "If I have to quit drinking to get to a certain weight, than its not worth it!"
Tuesday, August 5, 2014
Day 5 & 6, Dancing Queen!
Friday
"One more day till my rest day!!!! Lol! I'm totally excited, but first one more workout. It was a great one. Lots of legs. It always feels good to be pushed. I've noticed that I have extra energy and it is slipping over into everything. I taught a group fitness class the other day and I felt renewed energy while I taught it because I'm getting back to where I need to be. Even though my goals include losing weight. That is almost a side effect of a healthier lifestyle. Being fit not only looks good, but it feels good too! It's just that first step that's the most challenging.
Tonight I'm heading to the Twins game. I'm bringing my water bottle, but I'm also going to enjoy a beer to. All about balance."
Saturday
"I ended up filing my water bottle quite a few times. I'm so happy I brought it. Going out again tonight. Planning on doing some dancing. Such a fun way to sneakily burn some extra calories. Weekends are a challenge for me. I tend to eat and drink more than I should. I had a buffalo chicken salad for lunch. Made my own chicken in the crockpot with buffalo sauce and a packet of ranch. It's good warm or cold. I like to use celery as a scoop too. We had dinner with my family. My mom made a blueberry pie. It was so good. I stopped at one piece. That's a pretty big deal for me. I've heard that you really enjoy the first few bites of food after that not so much. When I eat dessert, I try to remember that. I won't enjoy that second serving as much add the first. Not only because of the bites, but also the guilt and not so happy tummy."
- SuperMom 2!
Ohhh, I love her attitude! How can she not be inspiring?? LOVE IT!!!!!
"One more day till my rest day!!!! Lol! I'm totally excited, but first one more workout. It was a great one. Lots of legs. It always feels good to be pushed. I've noticed that I have extra energy and it is slipping over into everything. I taught a group fitness class the other day and I felt renewed energy while I taught it because I'm getting back to where I need to be. Even though my goals include losing weight. That is almost a side effect of a healthier lifestyle. Being fit not only looks good, but it feels good too! It's just that first step that's the most challenging.
Tonight I'm heading to the Twins game. I'm bringing my water bottle, but I'm also going to enjoy a beer to. All about balance."
Saturday
"I ended up filing my water bottle quite a few times. I'm so happy I brought it. Going out again tonight. Planning on doing some dancing. Such a fun way to sneakily burn some extra calories. Weekends are a challenge for me. I tend to eat and drink more than I should. I had a buffalo chicken salad for lunch. Made my own chicken in the crockpot with buffalo sauce and a packet of ranch. It's good warm or cold. I like to use celery as a scoop too. We had dinner with my family. My mom made a blueberry pie. It was so good. I stopped at one piece. That's a pretty big deal for me. I've heard that you really enjoy the first few bites of food after that not so much. When I eat dessert, I try to remember that. I won't enjoy that second serving as much add the first. Not only because of the bites, but also the guilt and not so happy tummy."
- SuperMom 2!
Ohhh, I love her attitude! How can she not be inspiring?? LOVE IT!!!!!
Sunday, August 3, 2014
Days 3 & 4 for SuperMom 2
"Still in my honeymoon period. Life is good. The workout felt great..... Well except for maybe the pushups. :) I'm still a little sore from pushups on Monday. I still worked it.
Having more snacks, smaller portions is really helping...... Until tonight. I'm hungry! Nighttime eating isn't usually a problem for me. I'm drinking water, eating veggies and actually hiding from the kitchen. It's ok to be hungry. I've got my eyes on the prize."
Having more snacks, smaller portions is really helping...... Until tonight. I'm hungry! Nighttime eating isn't usually a problem for me. I'm drinking water, eating veggies and actually hiding from the kitchen. It's ok to be hungry. I've got my eyes on the prize."
- SuperMom 2
Gotta admire that determination! I love how SuperMom 2 labels it, "the Honeymoon period", because that's exactly what it is! That first week, where the mood is still there, the tenacity is still high, everything seems hunky dorey! I recommended to SuperMom that she should eat 1/2 cup of cottage cheese or a glass of milk right before bed. Why? The casein protein in cottage cheese and milk keeps her protein balance positive for approximately 7 hours, allowing her body to build lean muscle and causing her metabolism to stay up and running throughout the night. In a 2012 study, those participants who ingested casein half an hour before bed had a much higher occurance of protein synthesis throughout the night (22%) vs the placebo group. "This result is impressive; it shows that even if you’re eating enough, taking casein before sleep can provide significant benefits" (Brady, 2013). I recommend cottage cheese vs. milk because milk will cause you to have to get up and pee during the night, and Lord knows we moms don't need another reason to get up in the middle of the night. If you can't stomach cottage cheese, Greek yogurt is an alternative, though not as potent. Bottoms up!
"Feeling great! I thought for sure I'd be sore today, especially from more pushups. But, feeling like a spring chicken. I had a little extra bounce in my step today. I even felt it while I ran. I read a quote from Chris Freytag. She said, " You cannot be productive when experiencing any negative emotions." I like it. It feels right.
I wasn't too hungry today. I even prepped for lunch tom. Made a watermelon orzo salad with feta. I'm thinking next time I could probably swap quinoa and add some spinach."
- SuperMom 2
Gotta love the positive attitude! Pushups! Greatest exercise ever! Works the arms, shoulders, chest, and core.
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