missmary Posted October 1, 2012 Author Share Posted October 1, 2012 30+60 report. offplan foods: one gluten-filled apple cider donut while apple picking with my nieces (um, just ok). one "gluten-free" cookie purchased just for me (totally worth it and good), and some dark chocolate (one bar, no soy lecithin or milk, consumed slowly over the course of the month, eh. not sure I needed this. ate it because it was there, no adverse effects) offplan drinks: cocktails and wine, repeatedly, over a 4-day period while visiting my sister (alcohol is really not my friend, really seriously. this was a bad idea). one more cocktail after I got home, still bad, but happy this was an occasional thing vs. an ongoing habit. just need to remember that it is not worth it most of the time. workouts: awesome. practiced moderation, took a few days off when I was feeling sick and stressed, mixed things up while travelling (hiking/walking/yoga, etc.) picked right up again when I was feeling better. happy. weight: weigh-in this morning, down 5lbs from August 31, so that's a bit better. All in all, a good month. AND my parents finished their W30 yesterday. I'm so proud of them. Link to comment Share on other sites More sharing options...
missmary Posted October 31, 2012 Author Share Posted October 31, 2012 30+90 -had a couple especially stressful days at work so far this week, and I thought I would do my secret "1st of the month" weigh-in a day early to cheer myself up this morning. boy did that backfire. I hate it so much that I care about that number, but reality is, I do. +1 lb. Progress on the Whole9 nutrition: almost 100% compliant with the exception of a small sliver of mom-made cake, an almond macaroon, and one night, a dinner party of delicious compliant food but also boubon and hard cider... sleep: pretty good. Still needing 9+ hours of sleep per night, but allowing myself to take them--getting lots of sleep stress management: sigh. work is very stressful. doing my best. active recovery: implementing recovery practices and taking good care of my lymphatic system. foam rolling, sauna/steam room/hot tub. More consistent about yoga (doing a great "slow flow" class every week) enjoying my daily bike commute even though it's getting a bit dark and cold. exercise: excellent. working out consistently and feeling really strong. having fun at the gym (heavy lifting, agility, jumping, med ball slamming, etc. making steady progress on all of these). no injuries. personal growth: in a pretty good place with job development, keeping up my volunteering, learning to play the guitar, my dad and I are getting ready to build a canoe together this fall...seems pretty ok? BUT...my emotions have been a pretty rocky. I think I'm doing it right, really I do. I'm buying mediums instead of extra-larges, but I just can't get over the numbers. I work so d*mn hard just trying to be "normal" and I can't seem to get there. The question is this: it is possible that I AM normal? that my body is healthy and acceptable and good even if it still measures "obese" on the BMI charts*? Or is there something missing...something I should be doing or should stop doing that would make all the difference? *for the record, I do know that this is a horrible metric, it's just although I'm sure it isn't really good, I have a hard time believing it could be SO FAR off, you know what I mean? Link to comment Share on other sites More sharing options...
Derval Posted October 31, 2012 Share Posted October 31, 2012 You're too pretty & smart to be just "normal" ! but yes of course it is possible to look & feel good, fit & healthy with a bmi of over 24.9! How about using some old (or new) clothes as a guide instead of the scales? Link to comment Share on other sites More sharing options...
missmary Posted October 31, 2012 Author Share Posted October 31, 2012 ah Derval, my internet fairy godmother . Thanks sweetie, I know, I know it's just that the intellectual and emotional don't always line up. I'll keep working on it. Link to comment Share on other sites More sharing options...
missmary Posted December 1, 2012 Author Share Posted December 1, 2012 I find it somewhat ironic that I logged on to report my monthy weight, but first responded to a post telling someone that the scale doesn't matter... Here I am. Still going strong 30+120. Scale reports 10lbs lost since day 1, which makes it about 2lbs per month (I only weigh on the 1st of each month). Trend is good. nutrition: still pretty close to 100%, with a few intentional choices to eat something off plan. if anything, I might be a little too strict here, but mostly loving the foods I do eat. sleep: darkened my bedroom and it's making a big difference in sleep quality (even better, it seems to help the cat sleep through the night and not pester me so much ) stress management: did pretty well this month? always a work in progress there. active recovery: more foam rolling, sauna/steam room/hot tub, more yoga (searching out the slowest most medatative classes to balance my other workouts). my body feels great. exercise: awesome. love it love it love it and so much fun. jumped higher than ever this month. personal growth: I do feel like I'm working pretty hard on myself, but I've got lots more work to do. Noticed an increase in negative self-talk this month, and I really need to cut that out. Worse, I noticed my self-deprecating "humor" making a friend self conscious (as in, if I'm not attractive enough, she also might have improvements to make.) she's beautiful. so am I. onward. Link to comment Share on other sites More sharing options...
missmary Posted January 1, 2013 Author Share Posted January 1, 2013 I'm not normally one for new years resolutions, but January seems like a good month for a whole30, and I'm just hitting 6-months since my first one, so I'm jumping back in the pool. I'll log food and workouts here and follow the plan without any off-roading until Feburary 1st. As for my December report, things were quite good and on track early in the month. I started taking kettlebell classes, which is great, and I've had a few breakthroughs with my trainer. I think I'm making good progress. That said, in the last week or so there have been A LOT of cocktails and a fair amount of less than ideal food (bunless burger + fries on several occasions, etc.), so a reset is pretty appropriate. Nothing was out of control, I just decided to relax a bit and enjoy my family over the holidays. I did cook some really great compliant food (rack of lamb for chirstmas eve was a highlight) and I'm quite sure time spent with family not stressing out too much about food was very good for me (even if I do have a little champagne headache at the moment...). Here's to day 1. DAY 1 meal #1. espresso, black. (2) hard boiled eggs, gourmet grassfed jerky (bold original), steamed broccoli, cherry tomatoes meal #2. leftovers: roasted pork shoulder, stir fry of cabbage, red bell pepper, carrot, red onion, cilantro, a bit of coconut aminos. thumb of macadamia nut oil mayo. meal #3. postworkout mini-meal of (1) hard boiled egg, gourmet grassfed jerky (bold original), small handfull of steamed broccoli, cherry tomatoes and roasted sweet potato cubes. meal #4. leftovers: Basalmic Beef Shortribs from Practical Paleo (shortribs, tomatoes, garlic, dates, basalmic vinegar) over sauteed spinach and mushrooms. one piece sea snax (plain). WORKOUT BB 5x5 + Kettlebell Practice structuring this as a pyramid to really focus on form this month, so lifting lighter for most repetitions than previously. rolling with the massage ball, then 5x5: BB Deadlift: 45, 95, 115, 125, 130, 135 BB Squat: 45, 95, 115, 125, 130, 135 BB Clean and Press: 45, 45, 50, 55, 60 Pull Up (weight=assistance): 105, 100, 95, 90, 85 KB practice w/10KG bell (20/10e): 2-hand Swing 1-hand Swing Clean Snatch Link to comment Share on other sites More sharing options...
Derval Posted January 1, 2013 Share Posted January 1, 2013 Nice to see you w30'ing again <waves> Starting next Monday myself. Link to comment Share on other sites More sharing options...
Ann Posted January 1, 2013 Share Posted January 1, 2013 It's feeling sort of like a reunion of the summer 2012 W30-ers! Seeing lots of familiar faces. I'm starting Monday as well <img src='http://forum.whole9life.com/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt='' />. Link to comment Share on other sites More sharing options...
Derval Posted January 1, 2013 Share Posted January 1, 2013 Oooh yeah we were the girls of Summer. Sounds like a song from the 80's Link to comment Share on other sites More sharing options...
Susan W Posted January 1, 2013 Share Posted January 1, 2013 Yay for Missmary and Ann being back. I've hung around like a bad penny with Derval, but it's super fun to see familiar names back on the threads. Link to comment Share on other sites More sharing options...
missmary Posted January 1, 2013 Author Share Posted January 1, 2013 Hi ladies! It's good to be back Link to comment Share on other sites More sharing options...
missmary Posted January 2, 2013 Author Share Posted January 2, 2013 DAY 2 meal #1. espresso, black. (2) hard boiled eggs, steamed broccoli, cherry tomatoes, roasted sweet potato cubes (1/2 a small sp) meal #2. leftovers: roasted pork shoulder, stir fry of cabbage, red bell pepper, carrot, red onion, cilantro, a bit of coconut aminos. thumb of macadamia nut oil mayo. meal #3. chicken sausage (no sugar), mushrooms, and kale stir-fried in coconut oil and tossed with a bit of pesto (no cheese, just olive oil, sprouted almonds, basil, garlic) over half a teeny tiny roasted squash (so cute! ) turns out the squash was only cute on the outside (and yucky brown/dried out on the inside, so I skipped it) added some cherry tomatoes for color. had a sheet of sea snax as well. AND...a clementine. Link to comment Share on other sites More sharing options...
missmary Posted January 3, 2013 Author Share Posted January 3, 2013 DAY 3 surprised to report some real detox-like symptoms are going on and my workout this morning was less than stellar. I guess I needed this whole30 more than I thought! meal #1. espresso, black. (2) hard boiled eggs, steamed broccoli, cherry tomatoes, roasted sweet potato cubes (1/2 a small sp) meal #2. chicken sausage (no sugar), mushrooms, and kale stir-fried in coconut oil and tossed with a bit of pesto (no cheese, just olive oil, sprouted almonds, basil, garlic), cherry tomatoes. meal #3. pork chorizo (no sugar), swiss chard, sweet potato (pre-roasted cubes--about half a small one), red onion all cooked together with a bit of ghee and topped with a fried egg. one sheet of sea snax. about 1/3 of a gingerberry kombucha. WORKOUT - Power and Agility rolling with the massage ball, then Jump Sequence: jump with one foot onto a small box, jump off onto two feet, then jump up with two feet onto the bigger box, alternating single legs each repetition. complete 10 repetitions, rest to 100 BPM then move on to next. 2 risers / 6 risers x 10 3 risers / 7 risers x 10 4 risers / 8 risers x 10 FAIL. fell repeatedly attempting this. Next time I'll return to 3 risers / 8 risers for the last set like I've been doing, but was too frustrated to get through it today. Medicine Ball Circuit w/10lb ball complete entire circuit 14/7e, then rest to 150 BPM and repeat. 6 times through Overhead Slam Wall Slam (side-to-side) Side-to-Side Overhead Slam Agility Circuit complete 6 repetitions of one letter, alternating directions, then rest to 150 BPM, then next letter. Once through everything, then rest to 100 BPM and repeat. 'O' (cones in a box shape: run forward to 1rst cone, side-shuffle to 2nd cone, backpedal to 3rd cone, side-shuffle to 4th cone) 'N' (cones in a box shape: run forward to 1rst cone, side-shuffle diagonally back to 3rd cone, run forward to 2nd cone, backpedal to 3rd for second rep) 'T' (cones in a 'T' shape: run forward to middle cone, side-shuffle to one side, carioca past middle to opposite side, side-shuffle to middle, backpedal to start) Link to comment Share on other sites More sharing options...
Derval Posted January 3, 2013 Share Posted January 3, 2013 I feel dizzy visualising all those cone drills! Link to comment Share on other sites More sharing options...
missmary Posted January 3, 2013 Author Share Posted January 3, 2013 I feel dizzy visualising all those cone drills! lol Derval! I didn't get dizzy (or fall!) with this one, but I was a LOT slower than usual... Link to comment Share on other sites More sharing options...
missmary Posted January 4, 2013 Author Share Posted January 4, 2013 DAY 4 meal #1. espresso, black. (2) hard boiled eggs, steamed broccoli, cherry tomatoes, roasted sweet potato cubes (1/2 a small sp)*, clementine meal #2. had the banana before yoga, then a salad of roasted chicken breast, celery, lots of cilantro, red onion, green grapes, cashews, macadamia nut oil mayo AND the clementine after. MUST REMEMBER to bring a proper pre-workout snack! meal #3. grass-fed ground beef sauteed with onions, garlic, rogan gosh seasoning, lots of kale and a little spinach, then simmered with coconut milk. a few cherry tomatoes on top. one sheet of sea snax. about 1/3 of a gingerberry kombucha. WORKOUT #1 - Strength rolling with the massage ball, then TRX circuit: complete 10/10e reps for the entire circuit, rest to 100 BPM, then restart. Completed 3 circuits. Push Up Curtsey Lunge Row Sprinter Bicep Curl Single Leg Lunge Tricep Extension Jump Squat Shoulder Raise Pike WORKOUT #2 - Yoga my fave friday noon-time yoga class, kind of a slow flow yinyasa style with some holds, 60 minutes. *boring, I know, but I like this breakfast and it's easy so I get variety the rest of the day. Link to comment Share on other sites More sharing options...
missmary Posted January 5, 2013 Author Share Posted January 5, 2013 DAY 5 meal #1 (7am). espresso, black. mini breakfast of (1) hard boiled egg, small handfull steamed broccoli, cherry tomatoes, roasted sweet potato cubes meal #2 (9:30am). clementine, then leftovers: grass-fed ground beef sauteed with onions, garlic, rogan gosh seasoning, lots of kale and a little spinach, then simmered with coconut milk. topped with a soft poached egg. more espresso. meal #3 (1pm). 4 (!)* 3 applegate farms hot dogs. a whole mess of steamed asparagus, a handful of cherry tomatoes, a bit of macadamia nut oil mayo mixed with dijon mustard for dipping. *nope, cooked 4, ate 3. meal #4 (TBD). green curry shrimp. shrimp, broccoli, asparagus, mushrooms, spinach, carrot. sauced with coconut milk, green curry paste, red boat fish sauce, coconut aminos, lime juice. one sheet of sea snax. gingerade kombucha. WORKOUT - Kettlebell Class mobility exercises, then warmup w/10KG bell: double-hand swings (20) single-hand swings (10e) waiter's walk (1e) high pulls (10e) squat & curl & press (5e) Snatch OTM w/8KG bell set timer for 1 minute intervals. complete the prescribed reps for each side, rest until timer, then next set. 5, 5, 6, 7, 8, 9, 5, 10, 5, 9, 8, 7, 6, 5 KB Circuit complete entire circuit, rest until I feel ready to go again (can't see my HRM during class). 3 times through. Single Hand Swings 10e w/10KG bell Renegrade Row 5e w/10KG bell (12KG for last set) OH Press 5e w/8KG bell Step-Back Lunge 8e w/8KG bell Dynamic 1 minute plank, then stretching. Workout was killer, got my heartrate up into zone 5 multiple times (this is rare), and 187 BPM, which is higher than ever since I started recording my HR last year. Yay! It's super fun, but I really really need to buckle down and dial in my workout nutrition. Normally I feel best if I workout fasted first thing in the morning, but given how hard this class is, and how late (8am compared to 6am workouts during the week) I thought I should eat a little breakfast about an hour before. Not a good idea. felt kind of pukey during the snatches as a result. didn't have the right foods on hand for post-workout, so I had a clementine to hold me over then a normal balanced meal after. So does anyone have any suggestions for fine tuning this? I take thyroid meds first thing in the am (which work better if you wait an hour or so for your first meal) so I'm already not following the guidelines for meal timing, but I could do better on the "protein and fat" before/"carbs and protein" after part. Link to comment Share on other sites More sharing options...
missmary Posted January 6, 2013 Author Share Posted January 6, 2013 DAY 6 meal #1. espresso, black. (2) eggs cooked with the last spoonful of beef rogan gosh+extra spinach, topped with cherry tomatoes and some choula hot sauce. meal #2. testing a preworkout "snack" of a spoonful of coconut butter meal #3 (lunch post-workout #1). steamed broccoli, cherry tomatoes, roasted sweet potato cubes (1/2 a small sp), palms-worth of chicken breast strips. meal #4. Nom Nom Paleo's Thai Beef Shortribs, with a salad of cucumbers, red onion, cilantro, apple cider vinegar. clementine. one sheet of sea snax. WORKOUT #1 - Power and Agility foam rolling and rolling with the massage ball, then Jump Sequence: jump with one foot onto a small box, jump off onto two feet, then jump up with two feet onto the bigger box, alternating single legs each repetition. complete 10 repetitions, rest to 100 BPM then move on to next. 2 risers / 6 risers x 10 3 risers / 7 risers x 10 3 risers / 8 risers x 10 My brain would not allow my body to do the high jumps (although i swear I've done it before!) so frustrating. finally gave up and just did the single leg jumps. 1 riser / 3 risers x 10 Decided to add some smaller jumps to work on momentum, since I normally do the first jump, stop all movement, then jump up to the second box. managed to do this smoothly without stopping 9 out of 10 times, with a dramatic wipe-out around rep 7, right as a certain trainer walked into my field of vision. ooof. Medicine Ball Circuit w/12lb ball 8lb ball (used the heaviest ball I could find) complete entire circuit 14/7e, then rest to 150 BPM and repeat. 6 times through Overhead Slam Wall Slam (side-to-side) Side-to-Side Overhead Slam Agility Circuit complete 6 repetitions of one letter, alternating directions, then rest to 150 BPM, then next letter. Once through everything, then rest to 100 BPM and repeat. 'O' (cones in a box shape: run forward to 1rst cone, side-shuffle to 2nd cone, backpedal to 3rd cone, side-shuffle to 4th cone) 'N' (cones in a box shape: run forward to 1rst cone, side-shuffle diagonally back to 3rd cone, run forward to 2nd cone, backpedal to 3rd for second rep) 'T' (cones in a 'T' shape: run forward to middle cone, side-shuffle to one side, carioca past middle to opposite side, side-shuffle to middle, backpedal to start) WORKOUT #2 - yoga, either 60 minute "Slow Flow" or 75 minute "Yin/Recovery" also plan to spend some time in the sauna and hot tub at the gym following my recovery protocol (10 minutes sauna/cold shower/10 minutes steam room/cold shower/10 minutes hot tub/cold shower). 1-3 rounds, or as long as I can stand it . Only had time for one round between lunch and yoga. Link to comment Share on other sites More sharing options...
Derval Posted January 6, 2013 Share Posted January 6, 2013 That protocol sounds like a nice way to spend some time! Link to comment Share on other sites More sharing options...
missmary Posted January 7, 2013 Author Share Posted January 7, 2013 DAY 7 meal #1. pre-workout. spoonful of coconut butter meal #2. espresso, black. (2) hard boiled eggs, steamed broccoli, cherry tomatoes, roasted sweet potato cubes (1/2 a small sp), 1 piece gourmet grass-fed jerkey (bold original). meal #3. leftovers: salad of roasted chicken breast, celery, lots of cilantro, red onion, green grapes, cashews, macadamia nut oil mayo. meal #4. pork chorizo (no sugar) sauted with motley kale, mushrooms, red onion and pre-roasted sweet potato, topped with a poached egg. one sheet of sea snax. WORKOUT - Strength rolling with the massage ball, then Barbell VOLUME workout: complete 5 reps of A1, then 5 reps of A2, rest to 100 BPM, then return to A1 until 10 sets are complete. Then B1/B2. gym was too crowded to do alternating sets. completed 10 sets of A1, then 6 sets of A2 (I think?), grabbed the squat rack while I had a chance then ran out of time to do pullups. generally unsatisfying and frustrating workout. A1 - BB Benchpress 45, 50, 55, 60, 65, 70, 75, 80, 85, 90 A2 - BB Deadlift 45, 95, 105, 115, 125, 135 B1 - Pull Up B2 - BB Squat 45, 95, 105, 115, 125, 135, 145 Link to comment Share on other sites More sharing options...
missmary Posted January 8, 2013 Author Share Posted January 8, 2013 DAY 8 meal #1. espresso, black. (2) hard boiled eggs, steamed broccoli, cherry tomatoes, roasted sweet potato cubes (1/2 a small sp), 1 piece gourmet grass-fed jerkey (bold original). meal #2. leftovers: pork chorizo (no sugar) sauted with motley kale, mushrooms, red onion and pre-roasted sweet potato (1/2 small sp) meal #3. roasted salmon. stir fry of baby bok choi, shitake mushrooms, carrot, asparagus, scallions, ginger, garlic, coconut aminos. one sheet of sea snax. small glass of (homebrewed) Pomegranate/Cherry Kombucha--1st fermentation 6 weeks, 2nd ferment 48 hours with a small amount of juice. tart! but pretty good, actually. WORKOUT - Strength foam rolling, then Pull Ups!: complete 5 reps with assistance noted (rest 1 minute or to 100 BPM before next set.) Pull Up 105, 100, 95, 90, 85, 80, 75 complete 1 rep (as slow as possible) then dead hang 10 seconds (rest 1 minute or to 100 BPM before next set.) Negative Pull Up/Dead Hang 70, 65, 60, 55, 50, 45 Link to comment Share on other sites More sharing options...
missmary Posted January 9, 2013 Author Share Posted January 9, 2013 DAY 9 meal #1. spoonful of coconut butter meal #2. espresso, black. ALERT: a breakfast alternative! leftover stir fry of baby bok choi, shitake mushrooms, carrot, asparagus, scallions, ginger, garlic, coconut aminos, with a 3-egg thai rolled omlette and a small amount of sweet potato cubes. meal #3. chili of grass-fed beef chuck, red and yellow bell pepper, onion, garlic, guajillo peppers, cumin, apple cider vinegar. served over steamed cauliflower. meal #4. spoonful of coconut butter, banana, iced unsweetened green tea. meal #5. (3) applegate beef hotdogs, dipped in spoon of macadamia nut oil mayo/mustard. mushrooms and spinach cooked in a bit of ghee over mashed cauliflower, small handful of cherry tomatoes. one sheet of sea snax. small glass of (homebrewed) Pomegranate/Cherry Kombucha WORKOUT - Speed, Power, Agility rolling with the massage ball, then Sprints: 30 yard run w/high knees (march), walk back x 3 30 yard run, heels kick glutes, walk back x 3 30 yard sprint, walk back x 6 and Jump Rope number indicates continuous jumps. sprints felt great, but by this point I was boinking a little bit, skipped some agility work I had planned in favor of breakfast, faster. 26,13,20,17,14 Link to comment Share on other sites More sharing options...
Allisen Posted January 9, 2013 Share Posted January 9, 2013 Love your posting! How's the coconut butter pre-wo helping with your workouts? I'm on Day 8, first whole 30. Thanks Link to comment Share on other sites More sharing options...
missmary Posted January 9, 2013 Author Share Posted January 9, 2013 How's the coconut butter pre-wo helping with your workouts? Hey Allisen, thanks! I think the coconut butter is good, or at least it is not bad (no pukey feeling, a little better performance). Link to comment Share on other sites More sharing options...
missmary Posted January 10, 2013 Author Share Posted January 10, 2013 DAY 10 meal #1. espresso, black. (2) hard boiled eggs, steamed broccoli, cherry tomatoes, roasted sweet potato cubes (1/2 a small sp), 2 slices roast beef. meal #2. chili of grass-fed beef chuck, red and yellow bell pepper, onion, garlic, guajillo peppers, cumin, apple cider vinegar. served over steamed cauliflower. clementine. meal #3. skirt steak served over salad of baby greens, cherry tomatoes, kalamata olives, red onion with dressing of parsley, cilantro, garlic, olive oil, lime juice. one sheet of sea snax. about half of a gingerade kombucha. WORKOUT - Strength rolling with the massage ball, then BB 5x5: complete 5 reps (rest 1 minute or to 100 BPM before next set.) BB Deadlift (45) 115, 125, 135, 145, 150 BB Squat (45) 115, 125, 135, 145, 150 BB Clean and Press 45, 50, 55, 60, 65 note: technical failure on last rep of last set. (I'm ok with that. ) BB Rotation Pull Ups Recent focus on form and tempo means I keep running out of time to complete these workouts. I will resist the urge to make up Pull Ups tomorrow so I can be fresh for Kettlebells on Saturday. In other news, hello Tiger Blood! I feel fantastic! Link to comment Share on other sites More sharing options...
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