healthy |ˈhelθē|adjective ( healthier , healthiest )in good health: : feeling fit and healthy.• (of a part of the body) not diseased : healthy cells.• indicative of, conducive to, or promoting good health : a healthy appetite | a healthy balanced diet.• (of a person's attitude) sensible and well balanced : a healthy contempt for authority.• figurative in a good condition• desirable; beneficial• A conscious choice; A life-long commitment.

Tuesday, November 27, 2012

Random Musings

  1. Check out this sweet Food Journal. I bought it on Etsy and it just came in the mail today. I plan on tracking food and exercise, minus the calories and numbers.
  2. Hank is a star. He is super cute and fitting right in. Him and Rosie are very playful, and Boss Tucker is just starting to get used to him. We are working on House Training and Stairs!
  3. I had my first session with my Personal Trainer today and it was good! I am going to have a sore lower half tomorrow ;)
  4. I bought some Christmas Decorations from Michaels, they had some stellar sales last week! I also put up my Christmas Tree. Lovely, no?
  5. How fast can one gain muscle weight/mass? I know that with muscle comes water, and I know I shouldn't look at the number but when I stepped on the scale on Sunday I was .... flabbergasted .... because of the number I saw. Matthias says I should focus on the mirror.
  6. My pants may or may not be tighter and I may or may not need to go up a size. How do I feel about this? On the fence.. I mean, I know I feel stronger, and I got some curvalicious curves going on, but frig, when will I just level out?
  7. I love Crossfit. It makes me feel fit, strong, and comfortable in my own skin. When I do crossfit, I think less about my size, and more about how much I rock. Does that sound bad? Hahah
  8. Is it January Yet? I really want to start training for my full marathon.
  9. Repeat after me:  

Friday, November 23, 2012

Running Gear


Why is Quality Running Gear so freaking expensive? I guess because it will last a long time. I headed to the Running Room this past weekend to help Matthias pick out my Christmas Present (Asics G-2000).

Whilst browsing, I happened to try on the RRX Jacket, which I instantly loved. Wicking, Wind Protection, Breathable, Lots of Pockets, Removable Hood and Balaclava? Definitely worth the hefty price tag.

So I figured it would be a good idea to try on the matching, lined, wicking, RRX Running Leggings. Well it was a good idea. But not such a good idea for my Bank Account Credit Card. They can be my Christmas Present to myself.... right? I have been in this sport for almost 2 years now and this is the first time I have bought expensive Running Clothes, so with a full marathon in my future and lots of chilly, -20 outdoor long runs in the thick of Winter, I figured I needed some good stuff ;)
Do you have expensive Running Gear?

Tuesday, November 20, 2012

ESSPRESSO MACHINE LOVE

I have owned my Starbucks Barista Espresso Machine since 2007. It rocks, but I find myself forgetting about it and putting it away in the closet. Well Welcome Back Miss Barista! I have missed you.
Holiday Nog from Costo? Love.
Holiday Nog Misto (1/2 coffee, 1/2 cup nog) and half the fat and calories than Starbucks, not to mention FREE? LOOOOVE.

Oh. By the way. Matthias and I adopted a 3rd dog. Meet Hank. He is a 3 month old Malamute/Shepard Cross from the SPCA. He was def. a spur of the moment decision, but he is our "Christmas Present" to each other. We are now officially Crazy Dog People.
The Kids, Tucker, Rosie, Hank
Hank the Tank

Sunday, November 18, 2012

Revised Marathon Training Plan

Hi Friends! I have spent some time this morning revising my Woody's Marathon Training Plan to include some Crossfit. My Plan is based primarily on a Crossfit/Running Balance, with plenty of opportunities to rest, recover, and enjoy the process. I am so so so excited!
You probably noticed a lack of Yoga in the above training plan... I noticed it too. On my Rest days, I plan on incorporating either Yoga at home, or Yoga at the Breathing Room, but only the relaxation kind, not the Power Flow kind. Later on, as the Mileage on Sunday's increase, I will take out the Crossfit classes on Monday and do some light Cross Training or Yoga on those days as well.

I also changed my Long Run day from Friday to Sunday 

This is just a guideline. If I want an extra rest day I will take an extra rest day. I will be doing a walk-run method on my long runs. I don't want this to become stressful or time-focused. This is my FIRST MARATHON for goodness sakes and I want to enjoy it all and soak it all up :)

I also have some Personal Training purchased, so I am sure some of the shorter runs during the first 5ish weeks of training will turn into PT days.

Any feedback on the plan? Did you ever train for a race while incorporating Crossfit?

Friday, November 16, 2012

Let's Take A Moment...

Okay friends.

Lets take a moment to talk about how AWESOME Crossfit is.

As I briefly mentioned here, I recently went to a Crossfit Class at Pure Fitness and joined a Crossfit 101 Class to learn the basics.

Swoon.
I have fallen in love.

I am not very strong, but man oh man, do I ever feel strong when I leave the class. So far we have reviewed the basics, Air Squats, Front Squats, Deadlifts, Pushups, Skipping, Box Jumps, Thrusters, and Cleans.

Well, I reached a goal that I had listed on my sidebar. I joined the Crossfit Gym! They offer Bike, Bootcamp, and Crossfit throughout the week, and I can go to unlimited classes for $80. SCORE. I am actually considering looking in to getting out of my other contract at Only Womens Fitness because I have a treadmill at home, and I don't like all of Spin Class teachers that they have. We shall see.

I do think Crossfit is the answer. It focuses on functional movements, a mixture between cardio and strength. It is intense, guided by a professional, and the classes are about an hour long. Not to mention, the people at Pure are SO welcoming and nice :)

In the mean time, I am planning on taking some before pictures to compare my guns now and later. I also need to revise my Marathon Training Plan to include Crossfit!

ALSO, I AM GOING TO TWILIGHT TONIGHT. WEEEOOOO.

Wednesday, November 14, 2012

Finding my "Normal"

I have talked about numbers in the past here and here and here. Throughout my weight loss and maintenance journey's I have sought to find my "Normal". Essentially; I want to find a number that I can maintain, without second thought, without planning my every food-move.

I got down to 120lb and I was terrified about how I was going to maintain it.

So I went up to 124-127 and I still meticulously counted calories, restricted certain foods, and exercised too much.

Then I got up to 130lb. I didn't think too much about it, but I felt like a failure for not being able to stay at 120lb. So I still semi-counted what I was eating, with the goal to eventually get back down.

Right now I am hovering between 132-135lb.

I am writing down my foods in a journal, no calories attached, and no planning ahead. I simply eat, and then track after. I semi-plan my suppers (because I work evenings and am out of the house), but I don't plan by the week, just for the day.

What is my normal? Am I there now? Will I continue to gain and get to 140? How often should I weigh myself? Should I exercise more/less? So. Many. Questions.

It is challenging to not know. To think I will have the same body for 50 years is unreasonable, I get that. But for right now.. how much more "change" will I need to go through before I find something that I can keep up without it controlling my life?

I feel like I am close... but I don't know if I am there yet.

Any suggestions?

Sunday, November 11, 2012

My Marathon Plan

So this is what I have created so far. The Hill, Tempo, and Interval workouts are based off of the No Meat Athlete Roadmap I mentioned in an earlier post. Thank you for all of the suggestions and feedback! I will contact the Running Room and see if they have different times for their clinic runs. If not I will go at it on my own. I plan on running only 3 days a week, I know if I run any more than that I will get burnt out. I also know that listening to my body will be extremely important. I plan on working with a trainer to focus on the proper strength training for marathon running (I start on the 23rd!). If I want an extra day off I will take a day off, if I want to switch out a run for a class, I will. I hope to keep going to Crossfit, Spin, and Yoga!

Friday, November 9, 2012

Picking a Training Guide

I was given the "Okay" from my Doctor on Thursday to train for the 2013 Woody's Marathon! Yes! So now, I am faced with a challenge. What training plan do I follow? There are tons and tons of training plans our there, available on the internet, in running stores, you get the gist. So which one is the one for me? Here are the top 3 contenders:
  1. No Meat Athelete - This is the plan I am leaning towards as I want to focus on being healthy and as meat-free as possible while ensuring I am getting adequate protein. It is an online program (PDF download, with audio, checklists, and a comprehensive guide). Only $37.
  2. Running Room - This was the first program I looked at as I would like to have the commradery of running with others. The problem? I work Tuesday (education day) and Wednesday (run day) evenings... I could still go to the Sunday morning runs, for free, regardless of what plan I pick. I could do the online running plan, which costs $50.
  3. Hal Higdon - This plan is free and available online here. I used Hal Higdon to train for my first 10km run and killed it. It was an easy to follow plan and very effective. Hal Higdon is well known for his training plans.  
Runners, what programs have you used? Any feedback or suggestions on the programs I have listed above? I would love to hear it!

Tuesday, November 6, 2012

Recipe: Vegan Streusel Carrot Cake Muffins

Usually when I bake, the results are pretty good. I have vastly improved on my skills. This is thanks to lots of errors, lots of practice, and lots of Bake with Anna Olson. Anyone else PVR that show? I have learned SO much from her!

So anyways, when I bake, I like to share the product with everyone, ie. I take it to work, make Matthias take it to work, or make something for a special event. But sometimes... the results are so delicious that I don't want to share. This happens with most of my scone recipes, they end up in the freezer so that I don't eat them all in one day Matthias and I can share them and make them last.

Well. Let me just say, these muffins are one of those un-shareable recipes. You have been warned. Now please, go make these!

Vegan Streusel Carrot Cake Muffins
Recipe adapted from Oh She Glows
Yield: 10 Muffins

Ingredients:
Muffin - Dry
  • 1 & 3/4 cup flour (I used Dark Rye)
  • 1/4 cup sugar
  • 1 tbsp ground flax seed
  • 1 tsp baking powder
  • 1 tsp baking sod
  • 1 tsp cinnamon
  • 1/2 tsp pumpkin pie spice
  • 1/2 tsp salt
Muffin - Wet/Mix-ins
  • 1/4 cup pure maple syrup
  • 1/2 cup unsweetened applesauc
  • 1/2 cup almond milk mixed with 1 tbsp apple cider vinegar
  • 1/4 cup water
  • 1 tsp almond extract
  • 1.5 cups grated carrots (about 3 small-medium carrots)
  • 1/2 cup raisins, soaked in water and drained
  • 1/3 cup chopped & toasted almonds
  • 1/3 cup toasted unsweetened shredded coconut  
Streusel
  • 1/4 cup flour
  • 1/4 cup nuts/granola (I used this)
  • 2 tbsp white sugar
  • 2 tbsp brown sugar
  • sprinkle of cinnamon
  • dash of salt
  • 3 tbsp cold butter
Directions:
1. Toast the almonds and coconut (optional) on a baking sheet for about 6 minutes at 300F. Remove and set aside. Preheat oven to 400F and spray a muffin tin with cooking spray.

2. Sift all dry ingredients together in a large bowl. In a smaller bowl, mix together the wet ingredients (maple syrup, applesauce, almond milk/apple cider vinegar, water, almond extract). Add the wet to the dry and mix until just incorporated

3. Fold in the carrots, raisins, almonds, and coconut. Scoop batter into the muffin liners, filling batter to the top.

4. In a small bowl, mix together dry ingredients of streusel, add in margerine or butter and combine until it resembles a course corn-meal type mixture. Evenly distribute over the muffins and press in to batter slightly.

5. Bake for about 16 minutes at 400F until a toothpick comes out clean. Allow to cool for about 10 minutes.

6. Run a toothpick around the muffins to help get them out of the tin.

7. Freeze so that you don't eat them all in one sitting. Enjoy!

Sunday, November 4, 2012

Disordered Thinking

Thank you so much for the thoughtful comments on my last post. I especially enjoyed reading about Hypothalamic Amenorrhea over at My Food'n'Fitness Diaries. This is most likely what is going on with my body and I plan to discuss it my with Doc on Tuesday.

I realize that it takes a lot to overcome disordered thinking regarding food, the self, and exercise. I don't think one with a history of this type of thinking will be without slip ups when going forward.

Let me just say that placing a numerical value on my goals was not healthy and a step in the wrong direction. Why is 125lb or a Size 2 the numbers my disordered brain is focused on? The healthy brained Amie screams "NO! Accept your body, eat healthy whole foods, don't count calories." And I tend to lean towards that. Whether it be continued "Diet Burnout" or a greater appreciation for nutrition, who knows, but I know in my heart that I don't want to count calories for the rest of my life. I set it as one of my goals for 2012. "Transition - Not Counting Calories", I don't want this to be a life long numbers game. This is my life, not a mathematical equation.

Now, I do think that keeping a food journal is an important aspect of healthy living, at least in my case. With my love of chocolate, I can easily go overboard. Once in a while, that isn't a bad thing. But with so much going on in my life, 1 halloween sized bar can turn in to 6 without me even realizing it. That isn't healthy in anyone's books. Tracking what I eat, without calories attached, will help me to ensure I am focusing on consuming the healthy type of foods, the unprocessed stuff, and stay away from the junk.

Do I want to run a marathon? Absolotuley. That wasn't a spur of the moment decision. I have wanted to run a full marathon since I caught the running bug. Do I want to run a marathon to lose weight? No. That never crossed my mind. So I know that is a goal that I want to keep. Regardless of weight and size. I DO realize the importance of properly fueling the body when running lots and lots of miles. I have considered reintroducing seafood (mainly shrimp and salmon) when I begin marathon training. I plan to discuss marathon nutrition with my Doc as well on Tuesday and if I get the go-ahead from him I will be doing lots of research on this.

Do I want to do crossfit? Yes. I took a class yesterday and today I am SO SO SO sore. It was awesome. I got in a great sweat and felt like I really accomplished something. In fact, I signed up for a "Crossfit 101" to learn the basics starting tomorrow for 2 weeks :) I will do an update at the end about how that went for me. Do I want to do crossfit to lose weight? No I want to do crossfit to increase my strength, try something new, meet new people, and become more well rounded with my fitness.

This was the WOD Yesterday:
Partner WOD, only one can do work at a time
- 10 HSPU
- 20 Pull ups
- 30 Box Jumps
- 40 Sit-ups
- 50 ?? (I don't remember)
- 60 Lateral jumps
- 70 Flutter kicks
- 80 Air squats
- 90 Double-unders
- 100 Mountain climber
Then do them all going from the mountain climbers down to the Hand Stand Pushups.
Kicked. My. Ass.

I can see the "Weight Loss" Food plan in my mind. And it honestly makes me cringe. It is so far removed from focusing on health, whole foods, and a balance of carbs, fat, and protein. That is NOT what I want.

So lets take the number out of it. Lets re-focus on whole foods, tracking food but not calories, and moving my body because I like to, not because I have to.

Friday, November 2, 2012

Exercise Woes

I really do love working out. But I feel like over the past few months I have lost my Mojo. You see, I haven't had a period since February. Yes, February. That is nearly 10 months without having my lady friend join me each month. At first, I was totally freaked out that I was pregnant. I took about 5 pee tests and finally a blood test to confirm the obvious fact, that I wasn't pregnant. Phew. So why no period?

I went off the birth control pill at that time, and since then, my natural cycle has not returned. I had taken the pill for 5 years, gone off for a year, and then went back on for a year. In the last year I was on the pill I lost the majority of my weight. Then, when I decided to go off the pill, my period decided not to resume its schedule and has been M.I.A. since.

So I go to the doctor, he does blood work and finds that I have a low White Blood Cell count, and that I have had one for over a year. It is worth noting that I have tons of energy, a good immune system (I rarely get sick), I am not flogged with stress, I get adequate sleep, and I eat fairly healthy. I do exercise moderately, and the doc recommends I cut back a bit. I comply. He sends me for a pelvic ultrasound, which showed 2 ovaries with eggs in them.

So he sends me to a hematologist. I convince myself that I am dying, either from leukemia or HIV (acquired through some freak accident). The hematologist sends me for a whole shwack of blood work and an abdominal ultrasound, and I get tested for STI's. Everything comes back negative, the rest of my blood work is unremarkable, I have no STI's, and my inner parts are all normal sized. Phew. So now what?

I cut out my 3rd half marathon for 2012 summer. I didn't get to do my duathlon. I haven't tried cross fit. I significantly reduced my running. I gained a bit of weight.

No period. A clean bill of health from the hematologist (she plans on following up with me yearly). What now? Well I have a doctors appointment for next week so that I can hopefully start on hormone therapy to try and jump start my period.

I feel lost with my current exercise regimen, like a part of my identity is gone. I don't know how to create a strength training program that I love. I don't have any races to train for. I haven't tried cross fit yet. I feel like I have nothing to work towards, not to mention the apprehension I feel regarding pushing myself too far and screwing up my inner parts even more.
I just signed up for 2 winter races, which is totally out of my element. The Santa Shuffle 5km Fun Run, December 1st. And the Hypothermic 1/2 Marathon, March 3rd.

I've also decided that I will run the Woody's Marathon in 2013. The full marathon. Of course I won't have any time goals, just the goal to finish, but I feel like this will give me something big to work towards. Having announced these goals just makes me excited! I am planning on doing the Running Room Marathon Clinic as motivation/accountability and to teach me just how to train and fuel for a full marathon!

I look back to my 2012 word; Transition. It couldn't be more appropriate for my year. I graduate college, bought a house, got a full time job, worried about my health, met my biological father and got engaged. Not all of the transitions I listed happened, but I still feel like a totally different person now. A more grown up person.

Have you set any 2013 goals yet?

Thursday, November 1, 2012

November Goals

A new month! That much closer to the holiday season! This weekend I am going to bribe Matthias to put up our Christmas Lights. I also need to track down my Christmas Tree and Decorations from last year. I will hold off on putting up the tree, but weather cooperating, I think earlier is better for the lights so Matthias doesn't have to freeze ;) Cause I ain't going to be helping haha.

Lets review October's goals, shall we?
  1. Only 3 purchased drinks per week. Check! This is becoming a nice habit and helping me to keep tab on how often I hit up the coffee shops. If there is a new seasonal drink I want to try I make sure to "save" a trip and space them out!
  2. Run at least once per week. - Check! Loving it :)
  3. Blog 2x a week - Check! Thanks to Pre-scheduled posts :)
  4. Practice Yoga 3x per week - Fail. Total. Utter. Failure. Carry over to November
  5. Walk the dogs 3 days a week - I'd say I did about 75% with this one. Going to carry it over to November!
  6. Buy a Wedding Dress - CHECK. I LOVE MY DRESS AND MY VEIL. Gah. I could just wear my veil all around the house!
  7. Weight Under 130. - Bahahah. We're working on it ;) 
This is my veil :) I plan on wearing it below my updo, and not over my arms as pictured here.
 So, here are the goals for November:
  1. Walk the dogs 3x per week. Going to be more challenging with the chillier weather but I will make it a commitment!
  2. Continue focusing on #125. This week has been going good so far. I have finally been consistently tracking my food. Even though I have gone over my calorie count for each day (not by much) it has been good to see and realize what exactly I have been eating. Portion control people!
  3. Run Twice a Week. Yup! I am upping it. With me no longer doing a weekly spin class (Those bastards upped the price), I will be exchanging that workout for another run :)
  4. Practice Yoga 1x per week. I think this will be much more reasonable.
  5. Meal Plan. I have had troubles with my meal planning since starting straight Evening's and this month I would like to start getting back in to the habit of it.