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Whole 30 Week 1 and Workouts

Posted in Food and Drinks, Health, Working Out by

 

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I am officially 7 days complete into my January Whole 30 and so far so good! Luckily I came from a pretty good jumping off point. Having already completed 16 days  of the Whole 30 in December and holding onto most of the principles the rest of the month has made this transition a lot easier. In general the majority of the food I already consumed was in the fruit or veggie family, but I have never been a big meat eater. In December the hardest transition was stopping my morning greek yogurt or overnight oats, obsessed, and having to add in more protein. I get very easily confused for a vegetarian, but in reality I just never never been one to crave meat. It feels quite bizarre to now be eating chicken for breakfast.

Now let’s get real for a moment. Although I have been 100% compliment in terms of the food you are allowed to eat, I do need to improve upon some of the core principles. For instance I love to snack and have been a grazer the last five years. This has made it very challenging for me to adhere to the 3 meal a day rule with only having snacks if you are truly hungry. I also have a fruit problem and pop grapes like candy. This goes against the whole “Slaying your sugar dragon.” I have also just been plain ravenous this week. Maybe it is due to workouts, hormones, or what have you. Either way I would like to get a normal appetite again.

If this whole 30 goes like the last one did it was around day 9-10 my appetite started to get suppressed, I had more sustained energy, and was not reaching for food to help get me through the day.  It usually takes about 10-14 days once you get sugar out of your system for your body to start using fat to run off of instead, which then helps in aiding weight loss. On a positive note my sleep has dramatically improved over the last 4 nights. I always struggle with sound sleeping, so having had 4 nights of rest makes me feel like a whole new person!

I thought for the month of Jan as I am going to be talking a lot about my food why not add my exercise routine in as well. Since it is a huge component to the overall picture. Below is what I did this past week. On a side note I also walk a TON, which I didn’t include as I just count is as a part of my daily life. Most days I walk an extra 2-5 miles outside of just my usual moving around. This is why I love having a dog, they force you to move. I wear a fitbit and walk a minimum of 10k steps a day for reference. On average I am in the 14k-16k range a day.

Workouts:

Sunday: New Years Day Special 90 minute barre class at one of my favorite studios Mint!

Monday: 50 minute spinning class. First time trying Flywheel in the city. As you know from previous posts I am obsessed with this place and overtime I go to New York it is on my hit list. I was a little underwhelmed with the SF class.

Tuesday: 60 Minute Barre Fight Class at Salt. A mix of Barre and Kick Boxing. 30 minute weight training set at my work gym.

Wednesday: 50 minute spinning class at Body Rok

Thursday: 60 minute strength training session with my awesome personal trainer.My favorites moves of the day were the trap bar deadlift and the landmine

Friday: 50 minute spinning class at Body Rok

Saturday: 40 minute sculpt class on reformer machine. 50 minute spin class. Both at Body Rok

 

 

 

New Year, New Goals

Posted in Health by

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Last week I got on the subject of New Years Resolutions with a friend. He, like many other people, is in the camp that resolutions are silly and it makes no sense to use only one time a year to set a goal or make changes to one’s life. His mindset is if you want to do something you should just do it, there is no reason to wait. I of course agreed with this point of view, but also challenged my view on how there is something refreshing about starting a New Year with a set of new possibilities. A cleanse  from where life was and where you want it to go.

I have never been one to set a resolution per say. I feel stating large goals like I want to lose weight, are arbitrary and can set you up to fail. I on the other hand am all about starting a new year with new goals. I try to make my goals SMART; Specific, Measurable, Attainable, Realistic, and Time oriented (And yes this is just one of many signs I have worked a lot of years in a corporate office.)

For example. If 6 years ago I had just said to myself I am going to lose weight, I may have stopped at just 10lbs or 15lbs. However if I had also said, I am going to lose 70lbs than I may have set myself up to fail as it was such a huge hill to climb. Instead I set an attainable goal. I am going to lose 20lbs. Once I hit that goal, I set a new one. I am going to lose another 20lbs. This continued until I no longer needed to lose weight. Then I set new and different goals for myself. I am going to kick drinking diet soda, which I used as a big crutch during weight loss. What I liked about this method is it set me up to succeed and kept me on track. Every year my goals tend to be pretty similar. I usually have one related to my body or health, one related to work, and another centered around a hobby or interest like reading, cooking, or something artistic.

This year I decided to set just January goals to start. I felt like a month was a good jumping off point as it would be enough time to get me on track, felt attainable, and would set me up to succeed. Also since habits usually form after 21 days it would hopefully keep going into the rest of the year. Most of my goals tie back into one another. I think this will also help keep me motivated.

  1. Complete a Whole 30: I tend to eat pretty healthy already, but have always had a love of carbs, it takes all of my self restraint to say no to a cheese and bread plate. I have also never been a huge meat eater, which since I am trying to build more muscle I need to make sure I am upping my protein. After Thanksgiving with all of the indulgences I decided to do a whole 30 for as much time as I could before heading home for Christmas. This ended up being about 15-16 days on the strict program. I ended up feeling amazing! I have been pretty much eating this way since December 1st, but have definitely not been strict. So I decided I may as well get back on track for Jan with the whole program. Plus it then goes into another goal of mine which is to try and cook more new  and different recipes.
  2. Embrace Minimalism: I grew up loving stuff. I was raised on going to garage sales, thrift stores, and flea markets. I loved the hunt, finding something someone’s no longer found value in, and creating a story to tie back to it. I have always been able to look at possessions and tie them back to memories. Whether it was a gift from a dear friend, a treasure I found on a trip, or just a great deal while shopping. I learned to equate stuff to memories, which in turn has always made it hard for me to part with belongings. Having lived with a minimalist for 5 years now, I have become much better at learning to part with items and also just not buying them in the first place. However for the month of Jan my goal is to not bring any none necessities into my home. Tied to this is also parting ways with items which no longer serve a purpose. Two days into the new year and I have already posted 3 ads on Craigslist to sell furniture along with getting rid of 4 bags of clothes. Off to a good start!
  3. Spend Less: For me the holidays got a little crazy with spending this year. Not only was it all of the gift giving for others,  but  a strong desire for stuff for myself. Not to mention my ass got kicked by a lot of unexpected expenses/bills. Thus for January I am going to be very aware of my spending habits. This ties back nicely to my two goals above. If I am not drinking  and eating out as often (Thank you Whole 30) and I am not bringing none necessities into my home it should help me pair down expenses. It will also help me think outside of the box on ways to hang out with friends and be social. Instead of the typical happy hour and dinner with friends I am going to try to plan a hike and do a homemade brunch with my girlfriends.
  4. Nurture my Home: Lastly all of these goals will lead to me spending more time at home. I want to clean, organize, and spend time loving my place. Nothing beats quality time reading, cooking, writing, and entertaining more in the space I love so dearly.

I am curious to know how others feel about New Year Resolutions and what goals you are setting for yourself? Either way, Happy New Year and hope everyone is kicking some 2017 butt already.