Sunday Launch: 3/17/2013

Sunday afternoons are probably my favorite time of the week.  My husband and I strive to make Sunday afternoon the time where we have absolutely no plans, no to-do lists – a time where we can just rest before the  business of the week settles in.  I really notice a difference on how I feel on Mondays now that I am using Sunday afternoons as a restful period.

This past week was pretty good.  I managed to get in all of my planned workouts, ate on plan 90% of the time, got a good amount of rest, and handled unexpected work stress in a healthy manner.  The highlight of the week was a phone chat I had with Amanda from Run to the Finish.  Amanda is hosting a Spring Challenge – part of which includes weekly group chats that are meant to encourage and empower.  During our chat, Amanda asked what 1 thing could I do to ensure that I was working toward my goals (lose 20 lbs).  I told her that for me my biggest key to success was planning ahead – specifically planning my lunches.

When I plan my lunches and bring them to work, I eat on plan the entire day. But on those days that I don’t plan ahead, I either make a run thru the drive thru or skip lunch altogether, which leads to mindless snacking before dinner.  Either way not good.  So Amanda challenged me to set aside time each Saturday afternoon to plan and prep my weekly lunches. She also suggested that I only bring lunch 4 days a week, allowing 1 day a week for eating out with co-workers.  She said that 1 lunch out would allow me to focus on enjoying the meal rather than worrying over “not blowing it.”

So I am taking her advice. I planned out my lunches yesterday afternoon, prepped them earlier this morning, and am planning on enjoying lunch out with co-workers on Friday. 

So what’s going in my lunch bag this week?

1. Frittata with honeydew melon, cantaloupe, and peach fruit salad

2. Applegate Farms sliced ham, avocado, and roasted almonds

3. Turkey meatloaf with roasted broccoli

4. Grilled chicken salad

In addition to planning out my lunches, I have mapped a meal plan for our family dinners this week. I am trying a few new recipes and will be sharing one of them later this week in another installment of “Inside Kim’s Kitchen”.

Last thing I’ll share in this post is my weekly training plan.  It is nearly identical to last week’s plan but I have added in a few extra runs. The hubby and I ran/walked a 5K on Saturday and finished in 36 minutes. Given that I ran/walk the 5K with minimal training and finished just 3 minutes slower than my personal record, I am motivated to try and train for a new 5K PR. The extra runs will allow me to build my endurance again and incorporate some speedwork.

Well, that’s all I’ve got for now. Time to go stretch out on the couch and catch a quick nap.

Your turn:   What lunches do you take to the office?  Workouts you are looking forward to this week?  Tell me about the workouts you’ve got planned this week?

 

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Sunrise Circuit Workout

Good morning ya’ll!   It is Thursday and we are in the down-hill slide into the weekend!  While I look forward to every weekend, this one is extra exciting as the hubs and I will be having Part 1 of our 4 year Anniversary celebration.  This year we are celebrating our anniversary of the course of 2 weekends.  The first weekend consists of  activities that I planned and the second weekend will be all about the hubs.  This weekend we escaping to the neighboring town for an overnight stay at a hotel,  a 5k run for Charity on Saturday morning, and an afternoon of shopping. 🙂   How can I not love a guy who enjoys running and shopping with me?

I kicked off my morning with the Supreme 90 Day Tabata Inferno DVD.  The workout is 35 minutes in length and centers around Tabata – 20 seconds of work with 10 seconds of rest. The various circuits consisted of either 2 or 4 moves that were repeated using the Tabata method until 4 total minutes had elapsed.   The workout was quick, but left me a hot, heavy breathing, sweaty mess.  So while I go shower and get ready for the day, why don’t you check out this circuit workout that I was inspired to create for you?

sunrise circuits

 

Your turn:  Do you like circuit style workouts? Have you tried the Tabata Method?  If you are married, how do you and your spouse celebrate anniversaries?

Weekly Training Plan: 3/11/13 – 3/17/13

Okay,so this post is a few days behind schedule. I normally post my weekly workouts – which I’ve now started calling my weekly training plan – on Sundays.  But I was so busy living life on Sunday that there was no time to blog about it.

Better than never, I suppose?

3-11-13 thru 3-17-13

Last week, I told you that the hubby and I would be following an 8 week training plan from Men’s Health for our weight training.  But after a few workouts, we realized that while the plan was challenging, it didn’t fit our lifestyle at the moment.  To complete the workouts, we needed to be in our home gym from 45 minutes to an hour.  And when you’re the parents of an active 3 year old, it is hard to find that much time to spare – or to keep her occupied with other tasks for that long.  Frustrated with what I felt were less than stellar workouts, I suggested to the hubby that we commit to the Supreme 90 Days DVD series. 

The series is similar in style to P90 or P90X but only a fraction of the cost. I picked up my set for $20.00 at the local Dollar General.  The hubs and I have dabbled with the workouts in the past – and have gotten a good burn – but have never fully followed the suggested plan. Now we are.  I love the fact that the workouts can be completed in my living room and require minimal equipment.

Last night, we took the first DVD “Chest & Back” for a spin.   Our daughter was able to color and play in one corner of the living room – even opting to join us for a few of the moves. (i.e. sit on our backs while did push-ups).  At the end, she grinned and said “I love working out with you, Mama & Daddy”.

That alone is reason enough to follow the plan.  But the fact that my chest/back muscles are groaning in protest this morning means I got a great workout in – in only 30 minutes.  I’ll be talking more about the DVD’s tomorrow (as well as sharing the hubby and I’s before pics and stats).

Your turn:  What’s on your training plan for this week?

Inside Kim’s Kitchen: Sorta Paleo Lasagna

One of my March goals is to eat Paleo for a full 30 days. I suppose I could subsist on scrambled eggs for breakfast, salads for lunch, and a grilled protein + veg combo for dinner. But my husband would be grumpy (he likes variety in his meals) and I would be bored after 3 days.

This time around, I’m branching out and experimenting in my kitchen to see what Paleo-friendly meals I can create. Tonight marked my first attempt – craving italian I decided to create a Paleo lasagna. In the end it was only sorta paleo as the hubby requested a bit of cheese on top.

sorta paleo lasagna

Ingredients:

1 medium eggplant

4 yellow squash

1 pound of ground turkey

16 ounces of your favorite Paleo-friendly tomato sauce

1.  Using a mandolin slicer, slice the eggplant into very thin slices.

2. Roast the eggplant slices for 3 to 4 minutes per side in a 350 degree oven.

3. While the eggplant roast, use the mandolin slicer to slice the squash.

4.  Allow the eggplant to cool.  While it cools, brown up the ground turkey (I recommended seasoning with a smidge of salt, a bigger dose of black pepper, and a few teaspoons of italian seasoning.

5. Allow the turkey to cook thru and then cool.

6.  Assemble the lasagna – place a bit of sauce in the bottom of a 7 X 11 (or 9 X13) baking dish, layer with eggplant “noodles”, top with a third of the ground turkey, then layer with more sauce, squash “noodles”, and more turkey. Repeat this procedure until the dish is full.

7. Sprinkle a half of cup of mozzarella on top.  Cover with aluminum foil.

8. Bake at 350 degrees for 25 minutes covered.  Then an additional 10 minutes uncovered.

Hubby devoured not 1, not 2, but 3 servings of this dish.  And that man really loves his pasta – so I was fearful that he wouldn’t like this dish.  Boy was I wrong!

Your turn:  What new recipes have you tried out lately?  Any divine creations coming out of your kitchen lately?

Making the Committment and Remembering my Motivation

*This post will contain discussion about my actual weight, the number of pounds I’d like to lose, and other similar themes. If discussion of weight could possible be a trigger for you (as it was for me during my eating disorder) feel free to skip this post and come back tomorrow.

weight 3-3-13

150 pounds.

That’s the number that I saw when I stepped on the scale this morning.  And while it is a healthy weight for my height and build – it is on the heavier end.  Moreover, it is 6 pounds higher than what I weighed at the end of Roni’s DietBet on January 31st.  It is also 21 pounds heavier than my lowest weight in November 2011.

For nearly a year, I’ve told friends, family, coworkers, even virtual strangers that my body was “out of whack’.  That I had gained 20 pounds between November 2011 and January 2012 and nothing…NOTHING…I did would make the pounds budge.  And I thought it was true.

Then I signed up for Roni’s DietBet.  I began to track my calories, push myself in my workouts, bypass the deserts, and I saw the scale move down.  And I felt good.

But life happened – work got busy, family life got busier, I was tired.  It became easy to phone in my workouts (or skip them altogether), eat fast food for lunch rather than pack my own, swipe just “one or two” of the Hershey’s kisses in the candy jar.  And this is the result.

So it’s time to be honest.  I have gained 20 pounds. Not because my body is “out of whack”, not because of hormonal issues, illness, or anything else.  I’ve gained weight because I have stopped during all the things that I once did to lose it.  For me that’s:

  • Consuming a net 1250 calories per day (that’s calories consumed less calories burned during exercise)
  • Running for at least 30 minutes twice a week, and 60 minutes once a week.
  • Cross-training (via aerobics class or DVD) twice a week.
  • Lifting weights for 30 minutes 3 times a week.
  • Not eating extra sugar
  • Limiting (or hopefully eliminating) my consumption of diet soda.

All of those things are doable.  I have done them before – during a time in my life that was far busy and more demanding than now (can you say the early days of motherhood).  I just haven’t wanted to do them for awhile.  But this morning, that number on the scale was my wakeup call.  Half-arsing it is not going to cut it anymore. Time to get focused.

Why?

It’s not about losing the 20 pounds – although that is a goal and would be nice.

It’s because of these two people:

DSC_0080

My husband wants to lose weight. And while he is fully capable of achieving his own goals. It is much easier to do so when you have a partner – encouraging in your workouts, helping prepare healthy meals for you to eat, and reminding you of what you hope to achieve.

And our daughter, who will develop her body image and ideas about eating, working out, and healthy living from us.  And I want her to not have to think about reaching for the fruit instead of chocolate, to see exercise not as a way to burn calories but as a normal party of her daily routine, and to love her body no matter what the scale says.

So here I am, declaring for all the blog world to see, my committment.  I will lose these 20 pounds. I will once again live the healthy life that I was embraced.  For myself, for my husband, for my daughter.

Game on!

 

Weekly Workouts: 2-3-13 to 2-9-13

Good morning everyone! It’s a chilly and frosty Sunday morning here in South Georgia.   So I’m bundled up in a blanket, sipping a steaming cup of coffee, and hoping that the temps rise before my scheduled afternoon run. While I prefer running in cooler temps, I get grumpy if I have to run when the thermometer dips below 50.  ( Major props to those of you who run in much colder climates.)

My run this afternoon will kickoff what I hope to be the start of  a great week of workouts. Here’ s what my schedule looks like this week:

workouts 2-3 thru 2-9-13

 

A few things to note about my training.  My running girls and I still have our sights set on running the 2014 Disney Princess Half Marathon.  However, we have a few local 5K’s and 10K’s that we’d like to improve our time in.  So our plan is to use our weekday runs to focus on increasing our 5K speed.  The Saturday runs will be devoted to running a 5K at race day pace and then adding extra mileage per the Galloway training plan.  Those extra miles will be covered using the Galloway method (run/walk intervals). 

Since we will be running quite a bit, I decided that cross-training was very necessary. So I’m adding in 2 day of “aerobics” each week. Those days might be an aerobics class (taught by me), a workout DVD, or even a swim — not running. Additionally, my husband and I are once again lifting weights together. 🙂   We opted to follow the Men’s Health Beach Ready Workout Plan.  The plan consists of 4 phases each lasting 2 weeks. The phases have 3 workouts which mix upper body and lower body exercises. The goal of the plan is to increase strength and build muscle.

Lastly, I am participating in Amanda @ Run to the Finish ‘s Spring Bootie Buster Challenge.   The challenge officially begins tomorrow, so if you are interested click the link and register before it’s too late. 

Alright, I smell eggs and turkey bacon wafting thru the air. Think that means the hubs has breakfast ready.  Chat with ya’ll later.

What workouts are you tackling this week? 

February Review and March Goals

Hey ya’ll! I intended for this post to go up yesterday but I spent the afternoon playing dress-up, tea party, and princesses with my daughter instead. Then I spent the evening preparing for her birthday party – which was earlier today (pics to come tomorrow…if you are interested in that stuff).

Anyways, it is the 2nd day of March and I am reflecting on February and setting my goals for the remainder of March.

To recap, my February goals were:

1. To Read my Bible 30 minutes a day

2. Have 3 date nights with Mikey.

3. Eat Paleo for 30 days

4. Treat myself to a mani/pedi

5. Seek out 2 guest posting opportunities.

How did I do?

I met goals 1, 2, and 4. However, stress, looming deadlines, and some mixed up emotions came together to derail me at day 21 of my 30 days of Paleo. But at least I was able to recognize what had happened and got myself back on course. The stress and deadlines also meant that I did not devote much time to blogging in February, so no time for finding guest posting opportunities.

If I was grading myself, I would say that February’s performance earned me a B – which is better than the B B- that I gave myself for January. That’s progress!

Now, what am I aiming for in March?

March 2013 Goals

I think most of my goals for the month of March are pretty easy and attainable.  The spiritual journal is really just an extension of my daily Bible reading, with the blueberry farming season picking up my weekends are spent at home which means I could easily devote a Saturday to a Mama & Joycie Day.  I’ve already done 21 days of Paleo, so an extra 9 days shouldn’t be much of a stretch. I just need to be sure to plan ahead and follow my plan!  I need to just pick a day and schedule the massage. Most of my efforts in March will be focused on the blog. Yes, I have 3 items under that heading – ambitious I’d agree – but I think that if I’m smart and work at it, I can do all 3.  And in turn, the blog should reap the benefits.

For now, I am posting this entry and heading back to the couch.  The weather is turning rainy and cold which means snuggling under a blanket with my hubby and daughter.  I’d call that a great Saturday afternoon.

In the meantime,  tell me about your goals for March?