Weekly Workouts & Meal Plan: 10/1/12 – 10/8/12

Tomorrow starts a new month, a new work week, and for me a new job. While I am excited about the new job and all the challenges it will bring me, I have to admit that I am a bit worried that it is going to throw me off my game when it comes to healthy living.  So I decided that I would take a few minutes (okay maybe an hour) and plan out both my weekly workouts, and a meal plan.  I find if I know what I am doing each day, it is easier to stick to the plan even when road blocks pop up.

 Workouts

 Monday: Fitmixer Bootcamp Workout in the A.M.,  2 mile run with running Group in the P.M.

Tuesday: Fitmixer Bootcamp Workout in the A.M., CrossFit type workout in the P.M.

Wednesday: Fitmixer Bootcamp Workout in the P.M.

Thursday: Fitmixer Bootcamp Workout in the A.M.,  2 mile run with running Group in the P.M.

Friday: Fitmixer Bootcamp in the P.M.

Saturday: 5K Run with running group

Sunday: Rest Day

 Meal Plan

Monday: Grilled Chicken Salads

Tuesday: Steak and Roasted Broccoli

Wednesday: Chicken/Steak Stir-Fry

Thursday: Paleo Lasagna

Friday: Homemade Pizza

Saturday: Cookout with Friends (Hamburgers and Chicken Sausages???)

Sunday:  Leftovers

 What does your workout schedule look like this week?  What meals will you be enjoying?

Letting Go and Moving Forward

My running group has a practice of taking our weight and measurements once a month. We record these numbers as a way to measure our physical progress, and to decide if our training is working.  On November 1, 2011, I stepped on the scale and saw the number 129.  I remember being ecstatic. I had finally broken thru the plateau of 133 (I had been there for months) and was a smidge below my goal weight of 130.  Moreover, I knew that I was the fittest and healthiest that I had ever been, as I had reached the number thru balanced workouts (running/strength/stretching) and healthy eating.

December came, and the scale was up a few pounds. I chalked it up to overindulgence at Thanksgiving and kept going.  The scale kept creeping up.   On January 4, 2012, my company launched a “Biggest Loser Contestant”. I decide to play along as a way to lose what I thought was a few extra pounds from the holidays.  Imagine my shock (and shame) when I stepped on the scale and saw 144 – a 15 pound gain in two months.

I spent a few days moping, thinking “Did my eating get that out of control over the holidays?”.  Then I got mad – mad at myself, mad at the scale, just mad.  Finally, I channeled my anger into a laser-like focus.  I told my running group that the intensity of our workouts was about to increase – and they did.  I  gave up my diet sodas and the occasional splurge meal – but the scale remained the same. 

February, March,  and April all came and went with no changes.

May came and I became to experience horrific stomach issues. I will spare you all the gory details. But at one point, I was so bloated, my father-in-law asked if I was pregnant.  Frustrated with my body, I went to see my doctor. When I expressed my concern over the weight gain and my inability to lose it, she was dismissive. “You are in the healthy weight range for your height, so don’t worry about it.” 

And given that I was diagnosed with serious stomach issues  and depression, I tried not to.  But I couldn’t shake the feeling that something was not right. I knew my body, I had spent years learning what made it respond, and suddenly it wasn’t.  I wanted to scream “SOMETHING IS BROKEN. LISTEN TO ME. FIX THIS.”

  Instead, I kept silent.

And the scale, kept climbing. 

As my 30 birthday loomed, I felt myself getting more depressed. I had wanted to celebrate this milestone birthday as “fit” – but instead I turned 30 feeling “fluffy” and “uncomfortable in my own skin”.  As August came and went, FitBloggin loomed ahead of me.  I found myself trying to find excuses not to go.  Why should I go to a health and fitness bloggers conference – I was not the picture of health and fitness.  My friends and family encouraged me to see another doctor – and to keep seeing doctors until someone listened. They too had seen the changes to my body – and agreed that something was not right.

So at the beginning of September, I saw my new doctor.  For nearly an hour, he sat and listened to my struggle (by this point my weight had reached 153).  We discussed my eating habits, my activity, my depression.  I wanted to cry tears of relief when he said “Kim, you are healthy. But as your doctor, I don’t just take care of your health. I ensure your quality of life. This weight gain is impacting your quality of life. Let’s fix it.”

We came up with a game plan. I would spend 1 month taking an appetite suppressant – just to make sure that I was not overestimating the amounts that I eat, I would keep my workouts the same, and then we would follow-up.  My doctor’s theory is that the scale is not going to change much if at all.  Then we will have the proof we need to justify further testing to my insurance company (aww..the joys of modern medicine and health insurance).

I went to Fitbloggin feeling a bit better – as if there is a light at the end of the weight loss tunnel.  However, as I sat thru amazing session after session, and interacted with inspiring people – I realized that the weight may not come off.  And I had to ask myself, can I be happy where I am right now?

The answer is yes!  I treat my body with respect more than I have ever done, I can run longer, lift more, and do things that I couldn’t do at 18 years old or when I weighed 129 pounds.  So what’s that have to do with letting go?

Lots.  First, I let go of all of my “skinny” clothes – clothes that fit when I weight 129 but have just hung in my closest for months – almost taunting me.  They have been bagged up to be given to a friend who needs them. My closet is now full of clothes that fit the me I am now, and that make me feel good about myself.  Second, I am letting go of weight related goals, and setting goals that focus more on overall fitness (I’ll be sharing those next week).  And lastly, I am DONE feeling bad about my weight.

Maybe my doctor figures out the problem, fixes it, and the weight falls off.  Maybe it doesn’t.  Either way, it will no longer impact how I view my worth.  And I have my Fitbloggin Family to thank for that!

Have you ever struggled with an unexplained weight gain?  Ever felt frustrated with a doctor because they didn’t take your concerns seriously?

FitBloggin 2012 – Saturday – Jump Sport & Good to Know

Saturday morning kicked off with a fantastic JumpSport Fitness Trampoline BounceCamp. The class was led by Jeff Mullen, one of JumpSport Fitness Trampoline’s awesome trainers.  Jeff structured the class in a Tabata style.  The participants were paired off and while 1 partner was on the trampoline, the other was doing a floor exercise.  Jeff had us sweating for nearly 50 minutes, with jumps, jump squats, c-raises, and even a little trampoline dancing.  Jeff kept the energy high and had a great sense of humor that made the time fly by.

Post workout, I grabbed a quick bite of breakfast, and then finally introduced myself to my BLOGGING HERO — MIZFIT!

Carla was the very first health and fitness blog that I ever read. I found her blog just a few weeks before I found out that I was pregnant. I remember marveling at her ability to balance her career, a committment to fitness, and a family.  Once I became a mother, I often referred back to Carla’s posts for advice/motivation and encouragement.

After snapping a quick picture and sharing a few minutes of conversation, I bid Carla farewell and headed up to my hotel room.  A quick shower and outfit change later, Micheal, Joycie and I were headed to D.C. for the day. While I hated missing all of the AMAZING sessions that were on Saturday’s schedule – I needed some quality time with the family. Moreover, visiting D.C. has been on my bucket list for YEARS. We were too close to pass up the chance to see the nation’s capital.

So we drove to the Metro Station, took the subway into D.C., saw the major monuments and memorials, grabbed a late lunch, and made it back to Baltimore in time for the evening reception.

The evening reception was hosted by Unilever Spreads.  Unilever Spreads introduced their “Good to Know Campaign” and the attendees enjoyed a myriad of tasty appetizers prepared with Unilever Spreads. Throughout the night, prizes were given away, and the conversation and drinks flowed freely.

I finally dragged myself away from the fun around 9:00 p.m. I had promised the hubby that we would enjoy one more meal out in the Inner Harbor, and our plans were to hit the road at 7:00 a.m. the next morning.  So imagine my surprise, when the hubby told me to lay out my running clothes when I walked into our room.  He said that he had come to see just how much the Fitbloggin community meant to me – and that he wanted me to run the Fitbloggin 5K on Sunday morning.

So I didn’t argue – I laid out my gear, set my alarm, then headed out to dinner with the hubby and daughter.  We enjoyed a tasty meal at Chipotle, and beautiful walk around the Inner Harbor.  By 10:00 p.m., I was tucked in bed – but wide awake with excitement about the 5K that was to come.

FitBloggin 2012: Friday – Crossfit, Chocolate Milk, & Branding My Blog

Friday morning got started bright an early with a 5:30 a.m. wake up call. I had grand plans to head downstairs for an EARLY morning yoga session. Then I decided to lay down for just five more minutes.  Then next thing I know I’m waking up to see that it is 7:15 – and I have only 45 minutes to grab a bite of breakfast before the Cross Fit class. 

I threw on my workout clothes – the nifty new tank and shoes that Reebok provided and headed down stairs. During the delicious breakfast provided by Weight Watchers Cheese, I enjoyed a warm quinoa breakfast dish and got to meet the uber cool Stephanie from Live Like a Grrl.  We chatted for a free minutes and then it was time for CrossFit.

Jared Davis – the trainer at Crossfit One – along with a free local Crossfit coaches certainly put the Fitbloggin attendees thru a serious workout. For the first half of the workout, we were taught what crossfit was, the purpose behind it, and the proper way to perform air squats, pushups, and burpees.  Then Jared got us started on the Workout of the Day (WOD). The WOD was a partner workout that went like this:

  • Squats
  • Sit Ups
  • Burpees/Push ups x2

1 minute work, 1 minute rest-2 rounds

For the WOD, I was paired with the inspiring Janet Oberholtzer.  Janet told me a bit of her story before we got her sweat on – and was super encouraging when I felt my energy start to wane. Although the WOD was only 12 minutes long – 6 of which were rest – I was a sweaty, shaky mess at the end. I would be feeling the air squats in my legs for the remainder of the weekend.

After Crossfit, I headed to a session titled “Refuel with Chocolate Milk”. This session was led by Nancy Clark an internationally known nutritionist and author based in Boston and Monica the blogger behind  Run Eat Repeat. Nancy and Monica took the participants thru a discussion on the importance of post workout nutrition, the refuel process, and the reasons why chocolate milk is a great choice for a refueling beverage. Did you know that 8 ounces of chocolate milk has more electrolytes than Gatorade? I didn’t. I left this session with lots of knowledge and some ice-cold chocolate milk to aid in hand.

My next stop was the Jump Sport booth, where I enjoyed a lovely chat with Jeff about Fit Trampoline and all of it many uses for fitness. I even enjoyed a few minutes of bouncing. Somehow, Jeff managed to convince me to sign up for the Jump Sport class that would be offered on Saturday morning.

Shortly after leaving Jeff, I began to feel the beginnings of a migraine headache. I opted to skip lunch and hung out in my hotel room with the hubby and daughter. I did manage to drag myself downstairs for the session “Get Down to Business: Build Your Brand” with Amy Nowacoski.   Amy took us thru the history of branding, where it started, how it was changed over time, and the impact that social media is having on branding. She then led the group thru a series of exercises that helped us to get a clearer picture of how we want to brand our individual blogs.  Amy’s session got the wheels turning in my head, and before she was done I had a clear-cut vision for what I want Redefining Kim to become! 

I had been uber excited following the Thursday night welcome mixer, but after a full day of sessions, I was beyond excited. And that excitement would be taken to another level on Saturday, when I would cement new friendship and meet a blogger ROCK STAR!

FitMixer Bootcamp: Week Two Recap

The first week of Fitmixer Bootcamp was absolutely amazing. Perhaps it was the excitement of starting a new program, the fact that I gave 110% effort on the workouts, or that I was more relaxed than I had been in months – but the first week of the bootcamp brought a 4 pound weight loss.

Then the second week started….and I felt as though I had run head first into a brick wall.  I felt as though I was struggling thru each workout, I couldn’t seem to get my eating in check, and my water consumption was way down for the first half of the week.  But then I headed up to Baltimore for FitBloggin 2012!   As I interacted with a plethora of inspiring people, sharing my story, learning theirs, I was reminded that this is a journey.  And like all good road trips – there will be stretches that are traffic free with beautiful scenery, and other times the road will be full of potholes, and nothing to look at out the window but more cars.

As I sat quietly reflecting during one of the breaks at the conference, I realized that I was trying to push my bodyto do too much, too soon.  If the workout called for 3 to 6 repeats, I was doing 6 even when my body was telling me enough.  No wonder I felt burned out.

 Week 3 started this morning,  and I welcomed it with open arms. My plan is to give 100% effort to the workouts while realizing that my 100% effort may fall short of the recommended guidelines. And that’s okay!  Part of being healthy is honoring my body.

To help get my eating back on track, I spent several hours this morning prepping my breakfast, snacks, and lunches for the week. I filled several water bottles with water, and they are in my fridge just waiting for me to grab. When I finish one, I immediately grab another. Seeing the water bottle in front of me reminds me – HYDRATE, HYDRATE, HYDRATE!

I will happily report – in spite of my lackluster effort during week 2 – the scale stayed the same! And that was with a few extra treats (double chocolate gelato!)

Are any of you doing the Fitmixer Bootcamp?  Did you struggle this week?  How do you handle an off week in your health journey?

FitBloggin 2012: Thursday Night

Good morning peeps!  I have so much to tell you about the AMAZING time I had at FitBloggin 2012.  But it is too much to share in a single post, so I am going to be breaking it up into several posts over the next few days.  If you found my blog because of Fitbloggin 2012 – welcome. Be sure to make yourself at home, check out the “Why Redefining Kim Page?”  for more of my story. I hope you will enjoy reading about my perspective on FitBloggin 2012.   Let’s rewind to Thursday afternoon. 

My journey to FitBloggin 2012 actually started on Wednesday afternoon when the hubby, daughter and I loaded up and headed north for the first leg of the 12 hour drive.  We pulled out of our yard at around 6:00 p.m and drove for 4 hours before stopping in Florence, SC for the night.

The next morning we were up at 7:00, enjoyed a quick breakfast at the hotel, and hit the road by 8:00 a.m.  With just 2 pit stops and 3 traffic jams, my wonderful husband got us safely to the Hyatt Regency Baltimore around 3:30 p.m. As we pulled in, I saw the amazing Tina from Carrots & Cake going into the hotel. Yes, I totally geeked out – which was followed by the thought “What am I doing here — I am not that caliber of a blogger.”  When Micheal (the hubs) noticed my hesitant, he told me “You are a blogger – and a good one. Everybody started somewhere.”

He is so smart – that’s why I keep him around. 🙂  So, Micheal, Joycie and I unloaded our truck, checked in, and headed up to our room. After dropping  off our suitcases, we realized we needed to stretch our legs a bit (remember we had been driving/riding for nearly 10 hours, so we took a stroll around the Inner Harbor. About 5:00 p.m., we headed back into the hotel so that I could check at the Fitbloggin table and participate in the evening mixer.

After picking up my swag bag and my new shoes – Thanks Reebok! I headed to the reception room. Over the course of the next two hours, I decorated my badge, mingled with a plethora of bloggers, and nibbled on some fab snacks.  The night ended with an amazing solo performance by Susan Ito a.k.a Foodie McBody. Her performance was MAGNIFICENT!  She shared her journey to health, her introduction to blogging, and her fears/reservations about attending FitBloggin. She ended it by encouraging us to all embrace this experience! I told her afterwards, I felt as though she had tapped into my brain and gave voice to my fears.

After saying goodnight to my fellow attendees, I headed back up to the room where I found Micheal and Joycie eagerly awaiting my return. Since it was his birthday, I let Micheal decide where to eat for supper. He chose UNO’s. We dined on a creamy shrimp/crab fondue and a loaded deep dish pizza. Holy yum!

We ended our night fairly early, as I knew I had to be up at 8:00 a.m. for my very first CrossFit workout. I went to bed with visions of burpees in my head, and a knot of anticipation in my stomach.

The Food Survey

When this post goes up (assuming there are no glitches) I will be enjoying the start of  FITBLOGGIN 2012. While I am live blogging a session and learning all I can at other sessions,  I thought I’d schedule this fun post for you to read!  I borrowed the idea from Cait at Beyond bananas, who borrowed it from Ashley at My Food and Fitness Diaries. Happy Reading!

BREAKFAST

1. Favorite cereal as a child?

It was always a toss-up between Cap’n Crunch  Peanut Butter or Cocoa Crispies.

2. Coffee or Tea? With milk or without?

I have never been a big fan of tea. I prefer to fill my mug with piping hot coffee, a bit of sweetener, and a touch of milk.

3. The one food you eat most often at breakfast?

 Greek Yogurt. I either use it in a smoothie, mix it in with cereal or top it with berries to  have as a side to my scrambled eggs.  

LUNCH

1. Sandwiches are generally considered a “lunch food.” If you had to choose between a grilled cheese and a peanut butter and jelly, which would you pick?

I am grilled cheese girl all the way! 

2. You can only put four ingredients in your salad (not including greens); what do you throw in the mix? Additionally, which greens and dressing do you pick?

 My greens would be a mix of spring, spinach, and a little bit of romaine for crunch. Then I would add grilled chicken, cauliflower, broccoli, and sautéed peppers. My go to dressing is Dijon mustard vinaigrette!

 3. One food you can’t live without at lunch?

I always have a piece of fruit at lunch….some days it is an apple, others pineapple, or banana. But the fruit is my sweet ending to a lunch time meal.

DINNER

1. It’s the end of the day. You’re tired, hungry, and your fridge is empty. If a fast food (from a chain) is your only option, where do you go and what do you order?

 You’ll find me standing in line at Subway ordering a 6 inch Veggie on whole wheat. No cheese and extra mustard. (Side note: The last few months of my pregnancy, I could barely eat by dinner time as my daughter was pressing on my stomach. Most nights, I ate Subway. It got to the point that the staff had my ordering waiting by the time I parked my car and waddled inside. 🙂 )

2. TV/computer on or off while you’re eating?

Dinner time is family time so the tv/computer are off-limits unless it is Monday/Thurdsay night – then the hubby and I are watching football while eating.

3. The one food you eat most often at dinner?

 Protein and Veggies. Our dinners tend to be a lean protein + Vegetables with the occasional carb.  The choices change but the formula is always the same.  

DESSERT

1. Choose between these two American desserts: cheesecake or apple pie?

 Cheesecake! Unless it is my Granny’s homemade apple pie, then it wins hands down.

2. Choose between these two foreign desserts: tiramisu (Italy) or flan (Spain)?

Tiramisu!

3. Ice cream: cone or cup?

I want my ice cream in a waffle cone! I love the extra sweetness and the crunch! 

I would love to see you answers to the food survey. Feel free to share in the comments section!

Happy Birthday Micheal

Today my husband, Micheal turns 33. I have always been a believer in making a big deal out of birthdays. After all, it is the one day a year that you can make all about you. I really love doing fun things for Micheal on his birthday. When he turned 30 – I gave him a present each day of the week leading up to his special day, and then threw him not 1 but 2 suprises parties. When he turned 31, I organized a birthday scavenger hunt for him. And last year, to mark his 32nd birthday – I sent him e-mails throughout the day detailing 32 things I love about him.  So what am I doing for him this year…..

I am making him drive me 12 hour to Baltimore so that I can attend FitBloggin 2012. Okay, so I am not making him drive me. When I got offered the FitBloggin Assistantship, he volunteered to take me so that I a) wouldn’t have to fly (not a big fan of flying) or b) drive myself. Then he volunteered to babysit while I was at the conference, so that we could bring our daughter with us – since I was having serious Mama guilt on leaving her for several day. Isn’t he the greatest?

And a guy as great as that deserves to be celebrated.  So here are my birthday wishes for my amazing husband:

Micheal,

I could (and probably will) buy a cheesey card that tells you how much I love you and wishes you a Happy Birthday. But you deserve more than cookie cutter sentiments – you deserve to hear my words, what my heart feels for you. 

First and most importantly, I love you!  You are my safe place, my rock, my best friend. You make me believe in me even when I have trouble believing in myself. You love me when I grumpy, when I am moody, even when I am down right mean. Your love is the constant in my world and a source of strength for me when times are hard.

Not only do you love me – you love our little girl.  Micheal, you are an amzing father – always putting Joycie before yourself. I fall in love with you all over when I watch you hold her as she drifts off to sleep, as read to her, play with her, or simple snuggle with her as you watch cartoons.  Joycie know without a doubt that her Daddy loves her – and as a result can be secure in who she is and the world around her.

You make your family a priority. Whether it’s getting up early on a Saturday to help your Daddy on the farm, keeping your brother company while he tinkers on a family project, or babysitting our nieces/nephews you’ve always been willing to pitch in.  Additonaly, you have accepted my family and all of their crazy antics. You love my parents, sister, and nephews & nieces jsut as you love your own.

There is not Hallmark card that could tell you how much you mean to me. I could go on and on babe. But I will simply say (again) “I love you! And Happy Birthday!”

Why I love Running with a Group

Yesterday’s workout was supposed to be the Day #9 workout from Fitmixer Bootcamp. But I woke up at 5:00 a.m. with sinus congestion, an itchy throat and watering eyes, so I opted to go back to bed with the intention of completing the workout in the afternoon.

After work, I cam home, threw on my workout clothes and prepared to get busy. But just as I was about to start, the girls from my running group called and asked if I wanted to join them on a 2 mile run. The weather outside my window was dreary, rain clouds loomed in the sky, and the threat of rain seemed high – but I found myself saying yes.  10 minutes later, we had gathered and were off.  And as we fell into our familiar cadence, I felt the tension of the workday slipping away and I remembered why I love running with a group:

1. The group helping me decompress from work. –  I work in the corporate sector, which means, some work days are HIGHLY stressful. And while solo runs can reduce my stress level, for me running with a group – who allows me to vent about my day – leaves me feeling even more calm and centered.

2. The group pushes me to try harder and push my personal boundaries – When I trained for my first 5K, my hubby and I were both training – but often ran separately due to work schedules. I often found myself half-heartedly completing the last few minutes of a training run because my mind had convinced my body that I had no more energy to give. When I run with my group, and I feel my mind began to tell my body to slow down, someone inevitably yells “Don’t look pretty”.  That’s our inside joke – that if we look pretty at the end of a run then we didn’t push ourselves. When I hear those words, I find myself digging deep and finishing the last portion of the run strong.

 

3. The group helps me recognize when I need to slow down or rest –  Earlier this year, while training for our local 5K, I began to experience some weird “twinges” in my knee. I ignored them and kept running. Thankfully, one of the other group members noticed that my gait seemed off and asked me about it. I told her about the twinges, and she practically ordered me to slow down. The group then scheduled a few extra rests day into the training plan – which helped my knee recover and likely prevented a more serious injury. I know that if I had been running solo I would have attempted to tough it out and wound up sidelined for a while.

4. The group has given me incredible friendships – Our group started as a diverse group of women whose one link was wanting to run. Nearly two years later, these gals are some of my best friends. They have supported me thru family members deaths, illness, career changes, and a host of other life experiences. They are the ones who will randomly text me to make sure my day is going well. I love them and my life is enriched because of them.

So that’s why I love running with a group – what about you? Do you prefer group runs or solo runs?