The Columbus Crew

[mergthemagnificent]

Jmcbn,

Thanks a million. Those chair exercises I can do At work, especially each time I get up to do my lap around the building....or up and down the stairs if it is raining. I have some two and three lb hand weights at home, and also the kind of ankle weights that can be loaded up to ten pounds each. Might add some in to some leg lifts.

Just one confession: I AM NOT DOING BURPEES. Sorry. Age does have its privileges, and I'd rather do a form of exercise that doesn't require me to wear adult diapers

[misslindy]

I love it! There's a small amount of yoga in it -- mostly at the end of the workout for stretching. Miss Lindy, barre is an exercise class that incorporates weight lifting with pilates, yoga and ballet moves. It typically involves small, repetitive moves that change quickly throughout class. And it's a killer. I've been doing this four times a week for over two years and every single class is harder than the last. I think that's why I'm hooked-- my muscles are constantly challenged. 

Sounds like fun. Must check and see if anyone is doing that around here. Thanks

[misslindy]

I'd advise starting with body weight exercises first & then moving up to using weights.

Air squats are good, or you can start seated on a dining chair, dig your heels into the ground, tighten your core, stretch your arms forward & rise to standing -if this is easy add some weight (like that 2 litre bottle filled with water or sand for instance), OR from the seated position raise one leg parallel to the floor (or as parallel as you can get it), arms out straight in front again, and drive your weight through the heel on the floor to standing.... start with 5 sets of 5 - and that's 5 on each leg if you're doing the one legged ones!

Or try push ups - if you can't do full push ups try doing them on your knees, or stand facing a wall & stretch your arms out in front & push off the wall - the stronger you get the further away from the wall you'll be able to move your feet. Again start with 5 sets of 5 and see how you go.

Lunges are another good one - making sure when you lunge your knee does not pass in front of your toe on your front leg. If basic lunges are easy try split lunges - raising the back foot by about a foot (say onto a stool) and hold onto some weights in each hand, or try jumping lunges which will help get that heart rate rising....

Then there's burpees - everybody's favourites!! Or squat thrusts... V sits, crunches, bear crawls, sprawls, plank (and the one leg/arm variation for progression), shoulder bridge (and the single leg options for progression) ..... all terms you can google, and all simple body weight exercises you can add to your daily routine.

 

Thanks so much for these ideas, I will use some of them as well.

[C_Cezeaux]

I had to face palm myself after reading through today's entries. I did not even think of my body as weight when I was thinking of weight bearing exercises. I have been doing the wall push ups and lunges since I started the elliptical. Something is having an effect - this morning I did a double take while I was putting my hair in a ponytail. Then I put my arm straight out to the side and bent my elbow a couple times to be sure I'd seen it. To my delighted surprise, there is the beginning of actual muscle definition in my previously floppy arm!:-)

Thank you, Merg, for the kind words. I am most definitely a work in progress, lol. THere are so many of us on here working so hard to overcome and improve our lives that we can't help but inspire each other.

Today has been a bit of a dark day for me, have been trying to shake myself out of it. A good night's sleep and a brisk walk in the morning will help. Couldn't sign off tonight without saying I do SO appreciate the good humor and can-do attitude on this group. Y'all made me smile tonight. I may have even chuckled a bit. I will be back in full force optimism in the morning.

[jmcbn]

So jmcbn,  when you finish your course...what do you want to be?  I hope you never grow up and lose your sense of fun.  Let the child keep dancing all throughout your life.  When the child no longer dances, the roaring laughter diminishes and it's all biz...all the time.   I just can't tick that way.   Sons are great for keeping their mothers finely tuned up for fun.   

 

Sounds like you have some interesting family activities planned for the weekend.  Wish I was going along.   What goes on over there for Halloween?   Do you hand out bags of multi-crap like we do?

Well initially I wanted to specialise in child nutrition, and probably still do, but I'm also leaning towards looking at allergies, but that's all a while away yet.

Halloween is actually of Irish origin (also known in Celtic as Sahmain which was the end of the Harvest season), and we brought it to your shores after the Potato Famine when so many deserted God's Country. We didn't have pumpkins back then and we carved what were known as Jack O'Lanterns from Turnips as a way of warding off the evil spirits roaming the earth at this time of year when there is a thin line between day & night. As it is the end of the Harvest season food traditionally plays a big role in the celebrations - and the focus is on colcannon (a potato & kale/cabbage dish), apple potato bread, apple pie (made with REAL apples, not applesauce!), barnbrack (which is a sweet bread containing dried fruits), and nuts. Up until recently it was a day of abstinence and so no meat was eaten.

Party games would include dunking for apples in a basin of water, or trying to take a bit of an apple that was tied to some string & hung from the door frame - hands behind your back. The apple pie always had money hidden it, and if you got the slice that had the coin then you'd have good luck for the rest of that year (1st November being the 'start' of the year on the Feast of All Saints).

There were also a lot of traditions associated with love & courtship - and the poor girls years back would do all sorts of things like put the first and last spoonful of their colcannon in their stockings and then hang them from the door with a nail - it was believed that the first male to pass the door past the stockings would be their future husband.

When I was a kid we would go 'Halloween rhyming' not 'Trick or Treating' but we were never given candy - always small coins. We had an old rhyme that we would all say/sing/chant:

"Halloween is coming and the geese are getting fat

Would you please put a penny in the old man's hat (someone would always be dressed as the old man!!)

If you haven't got a penny

A ha'penny will do (that's a half a penny)

If you haven't got a ha'penny

God bless you

And the old man too"

Things have become a little more commercialised now but the kids still dress up, still 'halloween rhyme' and still get coins rather than candy - they just don't tend to be let lose round the neighbourhoods like we were because  it's just not so safe anymore.

The parties still happen, and the party games continue (though maybe without the colcannon filled stockings!), and if there's not an apple pie with a coin hidden in it, or a barnbrack with a thimble (whoever found this in their slice would purportedly remain a spinster) there'll be trouble!! And of course now we have pumpkins, which are MUCH easier to carve....

[dcducks1]

Jmcbn - I like your Halloween traditions much better.

Meadow - still have a cowboy hat and boots but they don't get worn much anymore. I might have to change that.

All, there is some great dialogue going on and I appreciate the hard work and communication. For those quietly sitting out on the fringe, feel free to speak up at any time. We would love to know how you are doing.

Today you need to tackle a closet or all of the closets. Get rid of stuff you don't wear and donate it. Sweep or vacuum in there, organize, make it an "easier place to shop" for tomorrow's outfit.

30 minutes of exercise again at a minimum!

Have a great day!

Dave

[Pickle]

I get to use a "59-minute" tonight to leave work early and go to hot yoga!

 

Yesterday's experiment:  no starchy carbs, but fruit twice.  I was really hungry between my meals for the first time in a long time.  Deciding today to up my fat at my meals and have butternut squash with the meal I'm having a couple hours before yoga.

 

Breakfast:  Broccoli quiche with 1/2 avocado and 1/2 grapefruit (quiche is 2 eggs per serving, chicken sausage, broccoli, coconut milk)

Lunch:  chicken, romaine, cucumber, celery, 1/2 avocado, 1/2 red pepper, homemade drsg with olive oil

Dinner:  curry meatballs, butternut squash with coconut oil, broccoli with drsg

 

Have a great day everyone!

 

p.s. I'm inspired to try a barre clas!

[jmcbn]

Yesterday's experiment:  no starchy carbs, but fruit twice.  I was really hungry between my meals for the first time in a long time.  Deciding today to up my fat at my meals and have butternut squash with the meal I'm having a couple hours before yoga.

I'd recommend you opt for starchy veg over fruit EVERY time.... and if possible hold it back until meal three as it will improve sleep.

Fruit has a tendency to provoke a bigger insulin response than veg (even the starchy variety) and is much more likely to lead to mixed signals as far as hunger goes, plus due to the inevitable crash it will also effect energy levels, focus, etc.

If you're struggling to go that 4-5hrs between meals your focus should be on increasing your protein as it takes much longer for the digestive system to process it, leaving you fuller for longer. Fat will provide energy.

 

[Pickle]

Thank you!  This is the advice I need.  Will try this today.

[MeadowLily]

There were also a lot of traditions associated with love & courtship - and the poor girls years back would do all sorts of things like put the first and last spoonful of their colcannon in their stockings and then hang them from the door with a nail - it was believed that the first male to pass the door past the stockings would be their future husband.

How did that work out for everyone.   Did the males pass out from the stockings and fall at the door?

[MeadowLily]

 

Pressed for time...slide bar to 4:00 min   

 

Taking a Brain Dump...dumping everything into your passion and working it and getting there and having fun.  It's all fun.  Really.

[MeadowLily]

Embrace how awesome you are! 

 

Put away all of the dread.

Time to give yourself some kudos for taking charge of your  health and remind yourself not to get bogged down in any negative thinking outside of this positive Whole 30 atmosphere.

 

  

 

The Halloween Snackstorm is coming.

 

We know what's coming down the pike but you don't give a rat's a@$ about that.

We've exercised our brain muscles and we see that temptation closing like a window.  BAM!

[Chill]

Hi everybody. Wow that a great group this is. I have had some long work days lately, and I have been spending more time preparing meals and less time on the computer. So, I am a bit behind on the posts. But MissLindy and everyone else that is feeling like they want to fit into those fun pants, I am with you 100%. I can't wait to "shop in the back of my closet" again.  Two years ago I did a similar eating plan to the Whole30 and lost 30 pounds. Unfortunately they found me again . I just need that jump start to see some results so I keep going after the first 30 days.  Some looser clothes would be nice!  

 

I have been doing spin class 2x/week and riding my bike on the weekends. I wanted to start lifting weights again, but I have an elbow injury from my bike I think. Is there such thing as bike elbow?  Anyway, I have put the weights on hold for a bit because of it. I have been trying to not aggravate it, but it is hard. Last night I used a spriralizer, for the first time, to make some zoodles out of zucchini.  What a pain! Figuratively and in my elbow! There has to be a better way! It was the first time I had zoodles though, and they were delicious. I made Zucchini Noodles and Grilled Shrimp with Lemon Basil Dressing http://whatsgabycooking.com/zucchini-noodles-grilled-shrimp/#.VRbrofnF-7J.

 

Thanks for the posts everyone!

[MeadowLily]

Cooking is not my passion.  If I haven't learned to lurve it a lorra lorra by this stage of the game,  I don't think it's happening any time soon.   I don't make zoodles and guess what works well for me...green beans. Ayup.   You can pour your meat sauces over green beans when you're pinched for time.

 

I can make some fancy schmancy roasted vege and put together interesting looking olives, pickled asparagus and stuff like that.  Your recipe sounds delightful.

 

I'm speaking in general here and from my own thoughts.

 

I stick with the basics and my meals are repetitious but I take comfort in that.   The less I'm hopped up on variations on a theme,  the less important food rewards have become to me.

 

SWYPO's  = SWIPE'Os.   A swapped out version of a former favorite that you used to lurve a lorra lorra.  

 

SWYPO's  =  "Wolf Whistling".    That's taking it right up to the razor's edge with a swapped out version that doesn't really ever satisfy a craving.   It stirs up those old lovin' feelings for snackstorms.

 

Play Foods = clearly eating for pure entertainment.

 

Wolf Whistling = playing with the wolf at the door.  It is flying by the seat of your pants and a loosey goosey approach.   It is so easy to slide off the goose and land in a pile of rebound weight gain with a few extra.

 

Snackstorms = potato chips and cheetos sweeping you off your feet as they blow you down the road

 

Appetite Reckoning = trying to reduce the Whole 30 amounts and diet along with a Whole 30.  A set-up for a hook-up with an appetite reckoning.   EATING.  IT.  BACK.

 

EAT ALL OF IT BACK and then some.  Trying to get skinny will keep you fat and Do Not Reduce the Portions.

[bronnyd]

Hi I should've taken the time to peruse groups already out there instead of attempting to start my own. Just joined this one today and glad you're here. Love reading posts about all the exercise..

 

This is my fourth Whole30ish. Actually for me it will be a W29 as I started a day late and plan on going through Nov 25 and then having Thanksgiving fixins (without going ballistic). Then another W5 then reintro. I started yesterday, Oct 28 because it occurred to me last weekend that I needed support to get through Halloween and not eat candy/desserts. 

 

I've been making a point to do some exercise every day - walk at least. 3x a week I walk/trot in an attempt at interval training. Do lots of yoga so glad to hear others are into yoga here. I hope it's cool to join so late. If anyone wants to continue after their 30 days with me to Nov. 25 let me know. :)

[MeadowLily]

Skinny Fat = rapid weight releasing.  Radical and extreme.

 

Weight releasing is binary.  We need to operate in two dimensions. Fat and Muscle.

 

Processed carbs hit my blood fast, spike my insulin and prime the pump and  my body for FAT GAIN.

 

I eat a big honking breakfast every day.  Steak, fish, fish, fish, eggs, roasted vege and fresh greens.  It is a staple for me and you can never be too prepared in case the zombie apocalypse occurs.  

 

When I'm hungry,  do not bring me snacks in 'fat' stacks.   Not to be confused with...

 

Super Fats =  super fats are where it's at.  

 

Protein and Fat.   STAT.

 

Small changes add up to big impact with weight releasing.   4-5 hours inbetween meals.   STOP EATING AT NIGHT.   Nothing after supper.   You don't need pre/post mini meals while you're in couch mode.  

[MeadowLily]

You have to do this for you.   It's not fair to expect anyone else to the same unless they are also doing it for them.

 

If you are fortunate, they will support you in your efforts.  But even that should never be taken for granted.  A Whole 30 is never worth fighting over.  Protect it and guard your own heart.   You can do this completely on your own.   Become your own cheering section.

 

In the end, we're all alone with our food thoughts anyway.  We must take full and complete responsibilty.   Learn to eat for your best performance and not because you have a hole in your face.

 

Your life is so worth it.   Build your own repertoire of powerful foods. Fish is in my tool kit.  It's part of my dream team. 
 

[mergthemagnificent]

Meadow, so good to read your thoughts, as always. I was thinking about food joy today...not thrill eating, but just solid, dimensional joy in getting, preparing, and eating healthy and beautiful foods. I can feel this is a shift that is coming in me...and it is a change from emotional dependence, being imprisoned by food desire, weighed down by fat and hormones, driven to every food table at every party...always wondering if I would get enough.

Now I am finding hours, sometimes even days, of real peace with food and with just feeling well and steady and calm. This is MUCH better, and I have energy for things at is so reliable and pleasant. Today I walked to an appointment downtown..when I left work at the end of the day I had already walked 8 miles today...

I lurve my farmers market and all my farmers...get all my meat there...and even my fish....which I am consuming WAY more regularly because of your encouragement.

So thank you...this is a journey, and I AM having fun.

[NancyW]

Just one confession: I AM NOT DOING BURPEES. Sorry. Age does have its privileges, and I'd rather do a form of exercise that doesn't require me to wear adult diapers

OMG, merg, I wished I had an adult diaper on when I read this!!!!!!!! Hoo boy, that was funny!

[mergthemagnificent]

Yeah, no jumping rope either...otherwise kick boxing looks pretty good to me

[Ceil1224]

HUGE MILESTONE for me today: I had an appointment with a new rheumatologist. I was more than a little concerned ("Good afternoon, Doctor. I'm Mrs.-New-Patient and I would like to reduce my medication.") Well, she agreed to my suggestion of a 15% reduction in my methotrexate!!! I asked her about her stance on autoimmune diseases and diet. She pointed out that there is no data, which I agree with. But I told her that I believe that the data will come. I told her how much better I'm feeling since starting the Whole30, and from her replies, I'm not the first patient to present her with anecdotal evidence. When I see her again, I'll lobby for another reduction. I'll have a couple more Whole30's done by then.

 

I want to thank all of you for your part in the achievement of this milestone. I'm not a heavy participant in the conversation, but I do read it and I do feel a part of the group and supported by the group.

 

Best wishes to all of us as we head into the home stretch of this Whole30.

[KSByer]

"Home stretch" --that is a good phrase to hear. It's funny, but I'm not sure I've ever really noticed how long a month is before. No complaints, though. I think I feel more present in many ways so life may be simply slowing down. And I'm at a point in life where that is a very reassuring state to be in. 

 

merg - 8 miles??!!! That's fantastic! 

 

Hello bronnyd and welcome! I agree, this is a good group. They've helped me every step of the way. Every meal of the day. 

 

"In the end, we're all alone with our food thoughts anyway." There's always lots of food for thought with this crew. 

 

Day 18. I'm practically a legal Whole30er! Because there's no way I'm quitting now. 

 

m1- Omelette with tomatoes, peppers, leeks. Tangerine. 

m2- Leftover chicken with sauteed Brussels sprouts, zuke, yellow squash. Apple. 

m3- Fried chicken with almond flour crust. Sauteed garlic, onion, leeks, jalapeno, zucchini, broccoli, orange pepper. Kombucha. 

 

Back to the barre for an hour this morning and then I worked on all the spooky skeletons in my closets. And I bought pumpkins!

 

Take care everyone!

[misslindy]

HUGE MILESTONE for me today: I had an appointment with a new rheumatologist. I was more than a little concerned ("Good afternoon, Doctor. I'm Mrs.-New-Patient and I would like to reduce my medication.") Well, she agreed to my suggestion of a 15% reduction in my methotrexate!!! I asked her about her stance on autoimmune diseases and diet. She pointed out that there is no data, which I agree with. But I told her that I believe that the data will come. I told her how much better I'm feeling since starting the Whole30, and from her replies, I'm not the first patient to present her with anecdotal evidence. When I see her again, I'll lobby for another reduction. I'll have a couple more Whole30's done by then.

 

I want to thank all of you for your part in the achievement of this milestone. I'm not a heavy participant in the conversation, but I do read it and I do feel a part of the group and supported by the group.

 

Best wishes to all of us as we head into the home stretch of this Whole30.

CONGRATULATIONS reducing your medication is brilliant. Thank goodness your doctor is sensible. Hopefully you will be off it completely soon. I am so so pleased for you.

 

Do you drink bone broth? That helps my achey bones considerably. 

[misslindy]

Meadow, so good to read your thoughts, as always. I was thinking about food joy today...not thrill eating, but just solid, dimensional joy in getting, preparing, and eating healthy and beautiful foods. I can feel this is a shift that is coming in me...and it is a change from emotional dependence, being imprisoned by food desire, weighed down by fat and hormones, driven to every food table at every party...always wondering if I would get enough.

Now I am finding hours, sometimes even days, of real peace with food and with just feeling well and steady and calm. This is MUCH better, and I have energy for things at is so reliable and pleasant. Today I walked to an appointment downtown..when I left work at the end of the day I had already walked 8 miles today...

I lurve my farmers market and all my farmers...get all my meat there...and even my fish....which I am consuming WAY more regularly because of your encouragement.

So thank you...this is a journey, and I AM having fun.

Merg

I can relate to your post so much, I was thinking this morning how much calmer I am these days. Food is just not on the fringe like it has been so much of my life, it is now part of my life and I don't have to fight with it all the time. For someone who could barely find the kitchen a few months ago, I am beginning to think up ways to make delicious colourful meals that taste so good. I am almost embarrassed to admit how ignorant I was about cooking not that long ago, but that was then, this is now--new life.

[Pickle]

Quick from me-

 

bronnyd!  Welcome!  Yep, I am thinking of continuing on, but am not sure how long yet.  In some ways I feel like I'm just getting a handle on good portion sizes, when to have fruit and when to have my starchy carbs. 

 

Worked 12.5 hours and went straight to hot yoga.  Drank my magnesium citrate, took a shower and now off to bed!