Wednesday 27 February 2013

All the blood, sweat and tears are damn worth it - Celebrating 1 month!


 
I meant to write this post last week but things have been rather busy.  February 21st marked 1 month since I got my act back together and boy does it feel fan-friggin-tastic!
 
Here’s all the things I had to celebrate in month one
 
ü  8 pound weight loss
ü  15.75 inches lost (between bust, abdomen, hips, waist, thighs, calves, etc.)
ü  Successfully managed to stay on track on weekends – usually only cheated 1 or 2 times each week  and we’re talking like A piece of chocolate – not crazy cheating (this is enormous improvement for me!!)
ü  Worked out at least 3 times every week, if not more
ü  Tippled my workout time actually – used to do only 30 minutes of ciruit training 3 times we week and now I’m doing 1.5 – 2 hours, 3 times per week – now this might sound like a lot but I just get going and feel so good so I keep going so it doesn’t feel like I’m working out this long.
ü  Started running again – not much but I got my feet wet at least and signed up for the St. Patrick’s day 5k next month
ü  Successfully made wise choices when going out for dinner – no more burgers and beer for this girl…I’ll survive!  Including going to the movies twice and not getting movie poporn which is just horrible for you - I brought a steak salad and grapes with me last night to the movies lol
ü  Gave up wheat part way through the month – not going super crazy with this – just really avoiding stuff like breads and pasta - already feeling a difference - just dont feel as bloated
 
While all of these are all super exciting, there is something else that feels even better than all that put together or rather that something else is due to all of those things added together.  There are certain positive results given to me – I feel strong, I feel powerful, I feel good about me, I feel happy and I feel confident.  Confident that I can accomplish my goals, continue to excel in the things I invest time in. 
 
There seems to have been a lot that has happened this month.  I’ve had some sad days, happy days, and frustrating days but at the end of the day….I’m still standing and I am stronger than I was a month ago – physically, mentally and spiritually.  For years I was in pain and felt like I was drowning, and all though things in my life are not all ‘fixed’, I can still stand with my head held high and I can remain in peace knowing that God’s go this – He’s got me!
 
One of the verses I’ve really clung to this past month is Proverbs 3: 6 and it says this:
“Acknowledge him in all your ways, and he will make your paths straight.”
 
I may have made some really poor choices over the years and I’ve had to pay some consequences for them but as I learn to lean on God and trust him to direct me, He is and will continue to do so and straighten out this mess I’ve made.  I’m so thankful for His grace and His love and His provision in my life. 
 
Now for some less serious chatter…
 
I get asked a lot what types of things do I eat and how on earth have you managed to not eat wheat – especially being Italian?   Well the choice was one that I took a long time to make and I did this in stages.  For the most part I had cut pasta out of my regular diet and for bread I was pretty much only eating a whole wheat English muffin at breakfast.  Now, I just don’t eat wheat and have found some alternative carbs – I don’t think my world would go on if I couldn’t have any carbs, I might actually die…no seriously, I might…
 
So, here’s some ideas if you’re looking to change things up and get a sense of what I'm doing....
 
Breakfast ideas:
I like to have protein and some sort of carb so I’ve been having 2 eggs (either hardboiled or fried – no oil thought) and 1 cup of cooked oat bran.  When I cook my oat bran I put in some sort of fruit (I like mangos and strawberries best) and this week I added some coconut flakes.  I put a little bit of milk in too and I’m good to go – I made enough for a week’s worth of breakfast and it works great!
 
So, why oat bran – well there is no wheat it in and apparently it’s got a lot of great health benefits to it – do a quick search on it if you’re interested. 
 
Another great idea is loaded omelets.  You can do a combination of eggs and egg whites (I usually do 1 egg and like ½ cup of egg whites) then I add in a selection of other things I like such as: spinach, kale, onions, peppers, chicken, cheese – often very little cheese, salsa, broccoli, etc.
 
Lunch ideas:
I’m still making my mini turkey meat loaves (I take ground turkey, add some peppers, onions and spinach and some seasoning and then I roll them in balls – usually about 1 cup- and put them in a casserole dish and cook @ 400 for about 35 minutes- then I put them in zip locks or a Tupperware container and freeze them and take them out when I want one).  I usually then have some other veggies like peas or green beans and have some quinoa (I like mine with just a little bit of butter and salt and pepper). 
 
I also do salads on Tuesdays and Thursdays – we have salad club at work both days so everyone who participates brings to ingredients and then you all share – it’s pretty awesome.  And then I bring some chicken breast and add it to my salad for some protein .  If I’m really hungry I’ll have some quinoa as well.
 
Dinner Ideas
Well I tried a few new things this month
 
I did chicken parmesan but instead of bread crumbs I used oat bran and seasoned it and then baked it – I usually a really yummy and pretty natural sauce from Costco – white linen label I think.  And then I usually have a salad too.  I used a little bit of bocincchini cheese on top too instead of cheddar
  
Here’s one of my new fav salads too: cherry tomatoes (cut in half) – 2 packages, 1 red onion (chopped), 2 packs of fresh basil (chopped), boccinchini cheese (cut up into little pieces), a little bit of olive oil and some salt and pepper.  I mix this all up and leave it in a Tupperware container and it lasts a few meals.  I usually add it to arugula or spinach salad.  I also load a bunch of other random things in my salads – kale, avocado, nuts, crasins or raisins, green olives, etc and for dressing I usually just put in a little olive oil and sometimes balsamic vinegar too.  When I don’t have a meat prepared I usually just throw in some chicken breast so and there’s a meal!
 
Something else I really like is taking chicken breast, some coconut milk (light is less calories and fat), fresh basil chopped up and some red curry paste and put cook it all together.  It’d delicious!  I put this on top of miracle noodles (0 calorie noodles) or quinoa. 
 
Snacks:
I usually portion out my snacks as well (like in mini Tupperware containers or zip lock bags):
½ cup cottage cheese, ½ yogurt, ¼ trail mix, fruit, hardboiled eggs, apple with almond butter, banana with natural peanut butter (ie. No sugar or salt – just nuts) etc.
 
I’ve been having a loaded protein shake in the afternoons too.  Here’s what I’ve been putting in it:
Kale, parsley, spinach, protein powder, pomegranate juice, lemon juice, raspberries, blueberries and mangos.  I put it all in a magic bullet and enjoy!
 

What have I been doing for my fitness you ask? Here are what my workouts looks like:
ü  4 days I walk 5k (my walk to and from work to union station)
ü  3 Big workouts/week – Monday, Wednesday and Saturdays: 3 curcuits plus ab work and stretching:
ü  Circuit 1 – repeated 3 times
o   10 burpees
o   15 squats with 15 lb kettlebell – plus a pull up to sholder length – hard to explain
o   15 side pull ups with 15 lb kettle bell
o   10 side lunges on each leg with 10 lb bicep in each hand doing curls
o   10 Wide shoulder press with squats (10lbs/hand)
o   10 Squat and corkscrew presses (10lbs/hand)
o   10 squats with 20 lbs and kick (10 each side – 20 total)
o   15 dead lifts – 50 lbs
ü  Circuit 2 – repeated 3 times
o   10 sets of: 10 punches each arm, 10 side jumps each leg and a 1 burpee
o   10 chest flies (10lbs/hand)
o   10 triceps lifts (10lbs/hand)
o   10 back lunges with 20 lbs and kick (10 each side – 20 total)
ü  Circuit 3 – repeated 3 times
o   10 clean and presses – 25 lbs
o   10 bicep curls – 25 lbs
o   15 squats – 20 lbs
o   10 chest presses – 20 lbs
ü  Abs - I then do some ab work for about 10 minutes
o   1 minute - Bicycle
o   50 - Full sit ups (ie start laying on back and sit up and touch my toes)
o   50 side to sides with 10 lbs
o   50 Crunches on medicine ball
o   Etc.
ü  I try and do 1 really heavy duty ab workout a week and do the bodyrock ab video that is about 18 minutes long – usually on Saturdays
 And then I always finish a workout with stretching. 
 If I do a full 3 circuits, some ab work and stretching it usually takes me 2 hours – I usually do those workouts Saturdays cause I have more time and Mondays and Wednesdays I usually cut off at an hour and a half. Sound like a lot but doesn’t feel like it – I’ve got everything I need at home and I usually watch the biggest looser while I workout J  The time goes by so quickly and I sweat like crazy!


So that’s pretty much everything this month consisted of.  The plan for the next month is to continue working hard and I’m actually going to try and add some more cardio workouts in – zumba and running 1 or 2 times a week. 
 
I leave for Cuba on the 17th so I have something to work towards which is nice and I plan on staying on track while on vacation…I’m sure I’ll work off lots while dancing all night, every night! So excited to go away!  I have another trip planned for the end of the year with some friends to celebrate our 30th birthdays so that will be an even bigger goal to get to for that trip, but I can do it!
 
I’ve included some pics of some of the meals I’ve made and some updated pics of where I’m at J
 
Peace out!
 
Chicken parm and Salad
 
 
 BBQ Steak and Salad with lots of good stuff - I actually took this to the movies with me instead of popcorn (which is my fav thing to have)

 BBQ Chicken and Salad chucked full of good stuff

 Spring Salad with mini turkey meatloaf
 
 My fav to salad addition - cherry tomattos, boccinchini cheese, red peppers, fresh basil, olive oil, salt and pepper

 
Chicken Parm - breaded with oat bran and topped with boccinichini cheese
 
 
Here are some of the exercises I've added to my routine too
 
Finally starting to see some major differences in my face and body which is pretty exciting!
 

 
 
 
 
Here is where I started (this was May 2011 - 306 lbs)
 


 

Wednesday 6 February 2013

Today...I am Rose....


So you know that scene in the movie Titanic where Rose holds onto to Jack for a really long time after the ship sinks...and finally she realizes there is no life left there...so she let's go....well today...I'm Rose...today... I'm letting go. 

Today I'm letting go of the pain, shame, guilt, condemnation, low self esteem, lack of love for myself and all that other not so pretty junk. 

My final straw was a new one for me...being told I didn't know how to treat him right because I hung up on him after he kept insulting me...guess the fact that I've been working out lots and building my backbone wasn't really appreciated...but hey...just like a body builder can't instantly shrink he's pecks to fit into a shirt on the spot, I can't just lay down and take it anymore...

Let's get one thing straight though...I'm not bitter...I'm better.  I actually write this blog tonight with great peace and serenity, no anxiety, no stress, no bitterness (wait...maybe thats the muscle relaxant I took an hour ago).  In all seriousness, I'm not holding onto this, I'm letting go - letting go of it all.  If a miracle happened and things turned around, well that's great but it would have to be a miracle (according to Wikipedia, A miracle is an event attributed to divine intervention) and at this point, that's what it would really take for reconciliation. 

Discovering why things were the way they were and why I allowed things to continue on the way I did was a big key to getting some peace in my heart.  And this is what I realized...For most of my life I didn't love me, nor respect myself so how could anyone else?  Today...things are different.  Today I've realized I have an amazing life, amazing family, amazing friends and hey, I'm well loved and not too shabby - just the way I am.  This past year has been a tough one but I feel like I've really taken the time to work through my stuff and deal with it all.  No more pushing it away, no more pretending everything is ok, no more hating myself, no more hating what I look like and my personality. 

I may be a little more open about my life than some are but I really feel like maybe I can help someone else and encourage them to push through the tough stuff, because, just like me, you are worth it.  I am senstive, yes, but that makes me me.  I wear my heart on my sleve, yes, but that makes me me.  Sometimes I talk to much, sometimes I am over the top...but you know what I've realized that is kind of cool - some may view these as 'imperfections' but mostly, these are the things people actually appreciate about me - I have a new found appreciation for these things even which is really cool.  A friend told me recently that she used to 'beat herself up' over a certain personality trait but God started letting her see things in a different light - that he was going to use even the things that she thought were imperfections for good.  It really impacted me and helped me to start seeing the things that I didn't like about me and how they could be used for good.  Does this mean that all my quirks are fabulous, probably not, but most of them are...just joking :)  but no, seriously, this helped me not be so hard on myself which is what I needed...

I realize that most of this post isn't about my weightloss goals but what's on the inside is just as important, if not more important than what's on the outside - this is also something I've really grasped.  If everything on the inside is a disaster, it doesnt matter what the outside looks like. 

One day I will find someone who will love me for me - for real and will fight to keep me and not go looking in other places.  We will compliment each other and build each other up.  I realize I wasn't perfect in my relationship but I tried my very best, gave it my all and I've done everything I can to make sure I'm a better partner when that day comes again.  I am not perfect but I'm trying to always better myself and be healthy in all areas of my life so that I enjoy it to the fullest and can contribute immensly to those who are in my life.  This year will be a year of preperation for my future.  This year will consist of fresh starts in a lot of ways.  The plans for 2013 are big - continue at my weightloss goals and get stronger emotionally, physcially spiritually mentally; moving to the city in a couple months, re-learn the flute, and learn to step outside my comfort zone in a lot of areas. 

Today I am happy, @ peace, strong, confident, beautiful, and more determined than ever to make sure everyday I'm here on earth I live with purpose and try and make a difference.  There are sad days, but those are few and far between and to all those who have been so amazing to me not only this past year but for many years.  Thank you for not giving up on me and helping me fight to get me back! Thanks to those who read my blog and are interested in knowing how I'm doing and encouraging me along the way. 

This girl is still on her way...but I'm confident my future is spectaularly bright!

"...being confident of this, that he who began a good work in you will carry it on to completion..."
~ Philippians 1:6

"For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future." ~ Jeremiah 29:11

If you are curious on my weightloss progress - I have actually gained 2 pounds but my clothes are fittting different...I've added some new weight exercises to my routine and have been doing tonnes of burpies...I really detest them but am finding they are getting easier.  Based on how my abs feel...I should be skinny already...but alas, they are just getting some well over due attention and are just getting some TLC, well not really, they are being whipped into shape, there is nothing tender about that...lol.  I get lots of ideas from this girl who is friggin awesome!!!  Look her up on facebook: Lisa-Marie BodyRock.Tv Host.  She posts videos daily on facebook (and her website).  If you are brave, try her 'Sweet Nothing' core workout - it's 18 minutes of a total killer core workout: http://www.youtube.com/watch?v=YCQEdEvgu-A&feature=youtu.be 

(I thought I was going to die...but I did the whole thing!!)

I've also increased my veggie and fruit intake by incorporating some in my shakes - the first one wasn't a success but as I tweak it it's getting better - I've realized the Cayenne pepper and fresh ginger in my shake is not tasty - it's actually really nasty!

Peace out till the next time!

Sarah