Slow Carb Links

Sooo…. yeah, been quiet lately. Health, work and school have been battling it out for my attention. Then I added dating and relationships into the mix. Cue FlBombshell going into serious hermit mode to cope and manage. I find that writing stuff down really helps me to focus so I’m getting back on the blog-wagon.

Links for Slow Carb Diet

The Basics:  http://fourhourworkweek.com/2007/04/06/how-to-lose-20-lbs-of-fat-in-30-days-without-doing-any-exercise/

More articles from Tim Ferris: http://fourhourworkweek.com/category/the-slow-carb-diet/

Good Getting Started resource:  https://docs.google.com/document/d/1bb1EWGiOuNjnUCDYHzih0NlBRwYzpf6fqaHkFMDJg3k/edit

Menu Planning – 7/27

Sunday – Cajun Crab Croquettes, Southwestern Calico Corn, spinach salad
http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_meal_plans/500_calorie_dinners_meal_plan_week_4?page=2&socsrc=ewfb0727141

Monday – Lamb chops, chunky applesauce with added fruit (berries, plums, etc)

Tuesday -Slow Cooker Honey Orange Drumsticks http://www.eatingwell.com/recipes/slow_cooker_honey_orange_chicken_drumsticks.html

And all these will be accompanied by spinach, kale, or broccoli and probably a crisp salad.

Some interesting realizations at the gym this morning

This morning:

  • 15 minutes of yoga to stretch out, focused on hips, thighs & upper back
  • 10 minutes of brisk walk at 2.0 incline to warm up
  • 45 minutes of circuit strength training
  • 17 minutes of C25K, W2D1. Stopped cause my fussy right ankle sprained mid-stride and was too tender to put weight on

I haven’t worked out as much as I like so was feeling a tad wimpy. However, I did have a few interesting moments of realization:

  • I have finally learned how to focus and isolate – actually use the right muscle. For example, with a bench press I’m not pushing the bar with my hands, I’m using chest and shoulders to press the weight. It’s making a big difference in my strength and form.
  • I’m learning the difference between “tired” and “hmm, that doesn’t feel right“.
  • I’m not always immediately hungry after working out. I think it’s a knee-jerk reaction, my psychological coping mechanism kicking in.”Oh you worked hard – let’s eat something!” I stopped for a tuna unwich but didn’t want it once I started eating it. I put it away and ate about an hour later when I really was hungry.

I’m not to upset on not completing W2D1. I was jogging pretty darn well but hips/knees were odd. It was most likely from doing leg work right before cardio.  I’ll repeat W2D1 on Tuesday and own it 🙂

My mad time management skillz?

 …ain’t so mad!  Turns out that Fridays is the “due date” for one of my classes rather than Sunday as I had thought. So instead of being ‘ahead’, I’m merely ‘caught up’. Ugh!

So I spend a good chunk of my Sunday getting work events, holidays, and assignments entered into my planner, then working up a schedule.

  • Up at 8:30am
  • Yoga 30min
  • Breakfast, watch/listen to news, check emails/Facebook 30min
  • Read, study, assignments 9:30am-12pm
  • Lunch 30min
  • Great ready for work 12:30pm
  • Work 2pm-10:30pm – taking laptop so I can study during dinner break
  • Gym after work 30-45min
  • Bed by 12am

And yeah, if you look at the time stamp, you’ll notice that I’m an hour behind –I forgot to actually turn on my alarm last night! but woke up at my usual time 🙂

Making some strides

Sunday I packed some good choices for my work lunch & snacks, and I avoided both soda and snack machines – WOOT!

On the way home I decided against a fast food hamburger for a delicious meal at home of a sweet potato topped with diced ham and mango salsa followed by a bowl of fresh berries – WOOT!

… and then I fell into a bag of Tostitos and a jar of queso cheese dip. Not so woot LOL

Today I’m packing up some lean ground beef and cooked mixed greens, plus some instant oatmeal, apples & peanut butter.  I’ve got beef jerky and nuts in my desk for snacks.

Downloading “The Diet Cure” to my new tablet so I can re-read. The charts were impossible to read on my Nook. For some reason they laid out the tables vertical so whenever you rotated your Nook, the table would rotate LOL it was frustrating to have to change my settings when I was reading it.

Hopefully the mandatory extra time is done at work so I can get back into the gym.

Peeks up from behind my computer

Is it safe to come out? are the holidays over? Whew!

Let me put it this way – Working retails certainly gives you a different perspective of the holidays LOL ’nuff said.

Ok, so we’re past the ridiculous overtime, the onslaught of way too yummy holiday food, and unrelenting stress. So let’s take stock:

  • I’m really dehydrated. From meds for the sinus issues, to our ever changing weather, to bad food choices, I’m feeling really dry and creaky.
  • My body needs to move and sweat! I haven’t been to the gym in 2 weeks. Today was the first day I’ve done yoga in a week.
  • It was a bad pain day. I was having spasms from neck to knees. The yoga helped, but I relented and took a pain pill.
  • Gut in not happy. The bread… the pasta… the cheese… the spicy stuff… yeah, an unhappy gut is not good for a Bombshell.

So I’m sooooooooo ready to set some January Goals!!! YAY!!!

  • Gym! will be meeting up with Trainer on Saturday. In the meantime I’ll be getting in some quality time with the treadmill and rowing machine.
  • Whole30! what better way to get my gut happy, clear up my skin, brighten my eyes, shine my hair, boost my energy, than to get some good healthy clean food in my system.
  • Biggest Loser! work is starting up another Biggest Loser next week. I want to try and lose what I gained in December. I don’t care about winning but I love the accountability.
  • School! I’ll need to get and keep myself organized if I want to be successful.

Mid-Noveber- WTF?!?!?!

Holy cow but it’s mid-November already?!?!?!? I don’t know if I should be delighted that time is flying by or panicking cause time is flying by LOL

A quick catchup on the State of this FlBombshell…

  • 2 straight months of facilitating classes at work
  • Got sick the 2nd week and just now feeling back to normal
  • Lost 10lbs in October
  • Lost some more inches
  • Workouts were sporadic due to 10-12 hour work days
  • Diet has been iffy due to the same. Struggling to get back on track.. just in time for the damn holidays and all the food that goes with it.
  • Frustrated at work but taking steps to resolve this
  • PMS is getting ridiculous – migraines and massive mood swings

Goals of this month:

  • Get my supplements and vitamins organized so I am taking them daily
  • Organize my makeup better
  • Get back on track for daily exercise
  • Eat clean and healthy 80% of the time
  • Eat more fruit
  • Continue to purge my hoard of random & useless stuff
  • Patch the wall in craftroom
  • Create a nice patio area around the fire pit in back yard

Sunday Ramblings

I love lazy laid-back Sundays where I occasionally get stuff done 🙂

Survived yesterday’s workout with Awesome Trainer Kevin. It was a bit of a struggle to be honest. He immediately noticed that I was very low energy and adapted accordingly. This is one of the reasons I trust him so much. I started with some cardio, then moved on to timed interval strength training. Once my blood got pumping I perked up quite a bit and was able to narrow my focus. I did quite well for a bit…

And then I literally saw stars. I was doing side step-squats with an exercise band around my ankles. Started having trouble with my timing and breathing. I had to reset each movement which slowed me down. I was really pushing through them when I started seeing stars. Couldn’t catch my breath, heart hammering, and got very thirsty. Kev was right there to help, got me sitting down, had me drinking water, and just chilled with me until I pulled myself together.

More than likely it was due to being sick. I know I’m dehydrated from cold meds plus I got seriously hungry in the middle of the session. Stopped at Jimmy John’s for a Tuna Unwich – the lightness of tuna and the uber crisp lettuce was perfect! I snarfed it down in record time.  Came home and napped for 2-3 hours. I felt sooo good when I got up so it was definitely needed.

Today I’ve done little other than fuss with a clogged kitchen sink. I did decide on my Halloween costume for an upcoming “Villains” themed party. I found my tiara and scepter from last Halloween which inspired me to look up Queen of Hearts costumes. With my crazy work schedule in October I’ve found a cute commercial costume that I can quickly & easily customize with glue gun, trimmings & sparkly stuff.

I’m going to follow the great advice from “The Mess That Is Me” and start carrying my camera with me again. I used to always have it handy then felt out of the habit. I’ve had several instances where I wished I had more than just my phone to grab a pic.

I need to get over this cold/upper respiratory crud that is going around so I can get my school vaccinations. I want to get registered for January classes. I can get them down right around the corner at local health department but I want to be healthy when I do. There are a couple of professional journals I want to subscribe to as well. I am sooo ready to get on with my master’s! I want it now! /Veruca Salt

October will be another crazy busy work month but there is a reward at the end – AfterBurn! I have some personal concerns but I’m not dwelling on them. Things will work out one way or another 🙂

 

 

Keeping my gym bag in the car

Just in case. Day 2 of my evening class and my feet/legs were killing me. No way I could have done anything at the gym. I’m doing 30-45mins of yoga at home before work, but really wanted some strength training & cardio after work. Facilitating this class is just too physically draining. However, I am keeping my packed gym bag packed & in the car. If I adjust, and feel up to it, then I’ll be ready 🙂