#4/40 Challenge Update

I am 7 days into the 4/40 challenge hosted by Cassie @ Back to Her Roots.  My goals, which I explained in detail in this post, are simple:

  • Abstain from Diet Soda for 38 out of 40 days
  • Track my food for 38 out of 40 days.
  • Practice Double Unders  for 30 out of 40 days.
  • Wear make-up for 35 out of 40 days.
  • Spend 30 minutes a day playing with my daughter 38 out of 40 days.
  • Pray for my husband for 38 out of 40 days.

So how am I doing?

I have completed each of these goals for 6 out of the last 7 days, and the last 4 for 7 out of the last 7 days.  I had a diet coke during a youth lock-in on Saturday. Due to a lack of sleep from said lock-in, I failed to track my food on Saturday.

So am I seeing benefits?

I can not give you numbers – i.e. I’ve lost x pounds or I can do y number of double unders.  However, I have created new memories by playing dress-up and princess with my daughter. I have felt more connected to my husband as I prayed over him, and shared my prayers with him.  I have felt more polished and put together even on a Sunday morning when  was running on a serious sleep deficit (see lock-in above).  So yes, I am seeing benefits, far greater than I could have imagined.

Bring on the next 7 days of the challenge!

 

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4/40 Challenge

I have not been done a lot of goal setting lately.  Sure, I have vague ideas of things I’d like to achieve in the coming days, weeks, months…even the next year.  But life has been busy so I haven’t really set down to flesh out those vague ideas.

Add in the fact that the busiest time of the year (THE HOLIDAYS) looms on the horizon it would seem best to postpone goal setting until the new year.  Truthfully that had been my intention, until I read this post from Krissie.

I felt inspired.

I felt challenged.

I felt like this was something that I could do – something that would help me ease back into goal setting and to build momentum for the new year.

I wanted to sign up for the 4/40 challenge.

In a nut shell the 4/40 challenge, allows you to set a goal (or goals) in 4 key areas of your life: nutrition,  fitness, self-care and family time.  In addition, you determine how many days you wish to complete each goal.  This challenge is entirely customizable and feels less high pressure – as it is not all or nothing.

Then I sat at my kitchen table and thought, and prayed, thought some more, and finally nailed down my goals for this challenge.

Nutrition

I have 2 goals in this area. The first is to drink absolutely 0 diet sodas for 38/40 days (I am starting the challenge 2 days late so I can not expect 40 for 40). The second is to log my food every.single.day. – again 38/40  History has proven that when I log my food I tend to make better overall choices. Sure, I may still eat off plan or indulge in a non-paleo food – but tracking helps me to be more aware of what I’m doing.

Fitness

I will practice double-unders for 10 minutes 30 out of 40 days.  I am seeing big gains in terms of strength at my Crossift box. However, I am struggling with mastering double-unders.  My coach has repeatedly told me that they will come with time – but since it is a skill that we only see once a week, I need to devote time to them outside of a WOD.

Self-Care

I will wear make-up 35/40 days.  I know this goal may seem a bit shallow…. so hear me out.  When I wear make-up (even simple powder and lip gloss) I feel more confident. Moreover, it shows those around me that I care about myself – that I’m putting my best face forward (pun intended. And since I work in a corporate environment it always helps to appear a bit more polished.

Family

Again 2 goals in this area.  First, I will spend 30 minutes a day playing with my daughter 38/40 days.  As I said earlier, our life as a family is busy.  And all too often there is little time during the week to stop and play with my daughter – or at least that was my thought. Then I took  a honestly look at how I was spending my time – and I realized the laundry can wait till her bedtime – so 30 minutes a day whatever she wants to play.  Second, I will purposefully pray for my husband 38/40 days.  This are not the hurried or simple “Lord, keep him safe prayers” I whisper just before I drift off to sleep. These will be scripture based prayers that I offer up for my husband – prayers to help him grow in his faith.

So there you have it, my goals for the 4/40 challenge?  Want to join, then click on over – it’s never to late!

 

Weekly Moves and Meals – 10/6/13 thru 10/11/13

Another Sunday, another plan of eats and workouts.  This week’s plan will be a bit shorter as on Thursday, the hubby, daughter and I will be going on A CRUISE TO THE BAHAMAS!!   Can you tell I am excited? Not only is this my very first cruise, but it is also our first family vacation (of any length) in over a year.  I am looking forward to the trip!  Since the early part of our week will be busy finishing up packing and squeezing in a few WODs at our Crossfit box, I am once again relying on our crockpot and make-ahead casseroles to get dinner on the table.

Cooking in Our Kitchen This Week:

  • Crockpot Paleo Honey Mustard Pork Tenderloin –  This is one of 3 or 4 crockpot pork tenderloin recipes that we rotate thru on a fairly regular basis.  This ones makes leftovers which are killer in a sandwich or over cauliflower-rice (if you are grain free).
  • Sundried Tomato Bake – This is straight from the Everyday Paleo Cookbook.  All you need to chicken breasts, a jar of sundried tomatos, and basil.  I will assemble this Monday evening and pop it into the oven after our WOD on Tuesday. It will be baked and ready to eat by the time we get done with our showers.
  • Crockpot Chili – Now that there is a hint of fall in the air, I find myself craving chilli. I don’t have a set recipe for this one.  I just combine ground beef, tomatoes, spices and any other veggies that strike my fancy and let the flavor simmer together all day long.  Yummy.

Getting our “Sweat” On:

  • Monday: Crossfit
  • Tuesday: Crossfit
  • Wednesday:  Rest Day – We will be finishing up packing and preparing for the cruise.
  • Thursday: Rest Day
  • Friday:  WOD on the cruise ship (Not sure what will be doing exactly but I will share our WOD next week on the blog)
  • Saturday: WOD on the cruise ship
  • Sunday: Rest Day

So there’s the plan.  I am going into this week with the understanding that this plan is a bit more fluid than most.  Depending on what’s happening on the cruise, and how we feel, we could do more workouts or less.  Either way, we have a plan and that’s helping to guide us!

Over to you guys, what meals are you going to whip up in your kitchens this week?  What’s on your training schedule?

It Doesn’t Have to Be All or Nothing

Back in July, I squealed with glee and did a happy dance in my kitchen when I learned that my tiny hometown was getting its very own Crossfit box.  As soon as it was announced that “Crossfit Alma” was coming, I signed up.

And after nearly 2 months of workouts, I thought Crossfit had taught me some very important life lessons. Lessons that I shared over on the uber cool, super awesome Dubya Wife’s blog.

But tonight I realized that Crossfit has taught me one more thing………

The WOD at our box tonight was a doublet of Russian Kettlebell swings and pull-ups. We would start with 20 reps and pyramid down to 12 reps. My coach told us that women were to use the 50 lb kettlebell.  Well, a few swings into the routine I felt a twinge in my back.  Without missing a beat, I switched to the 35 lb kettlbell and kept going.  I finished the WOD  and felt great. Didn’t I feel bad that I hadn’t done the WOD exactly as prescribed. NOPE…not one bit. I pushed myself hard and did the best I could.

That’s when it hit me.

This journey of living my healthiest life doesn’t have to be all or nothing!

For years, I have thought if I didn’t follow my workout schedule to the letter, eat 100% according to plan, take my vitamins daily, stretch, foam roll, and whatever else – then I was failing and that was license to just throw in the towel.

Now, I finally realize – it’s okay to have pizza with my parents on Tuesday nights (and it’s okay if I enjoy that 3rd slice) because I know that I eat clean the other 90% of the time.

I finally realize that it is okay to skip a run in favor of a rest day – even if it is not on my plan – because listening to my body is far more important.

I finally realize that one day of not taking my multi-vitamin is not going to derail all of my efforts. 

I finally realize that for me the healthiest life I can live is one that is balanced.

Today I can run faster (and longer) than I could when I was running 6 days a week.

Today I can lift more weight than I did 2 months ago and more than I have ever lifted in my entire life.

Today I am stronger and fitter than I was at 18 years old, or even at my lowest weight.

I have no idea how my balanced living approach will impact the scale. But truthfully, I don’t really care. I still plan on stepping on it once a month just to ensure that I remain in the healthy weight range for my height. Beyond that, I no longer see value in that number.

And for someone who spent most of her teens and 20’s chained to the scale that’s a HUGE thing.