This is my last weekend away. I leave SF tonight, and tomorrow at 6 am I am taking off for LA with my mom. I am packing my cooler with chicken and yams, rice and almonds, kale, tuna and rice cakes. Hopefully I can find chicken and spinach and egg whites in LA.
I stopped freaking out, I am in great hands. Glen is doing the muscle fine tuning; Alex is going over my stage walk, posing, and attire; Maria is in charge of my pre-show primping (apparently it is a process); Larissa is doing my hair and pushing me all the way to the finish line. I've heard that the first show is great practice and the second one is perfect, but I want to place in this competition.
I have never worked so hard for anything before and it feels great. I was checking out videos and pictures of Ms Fitness USA from last year and I found this great video of my stage coach. Isn't Alex amazing?!
The woman who place second last year is in her 40's and didn't start gymnastics training until she was in her 30's. She has three kids and runs a restaurant, which proves it is never too late to get fit and turn your life around. I can't wait to be on the cover of Oxygen magazine! It might take a few years, but I am patient.
This morning I hit up the Lyon Street stairs. Larissa and I did 5 rounds of sprints. We used are walk to the bottom as a cool down. Our legs were trembling so bad my the end, we had to walk all the way back.
This picture makes them look easy
If you are wondering about yesterday's workout, both of our backs are perfectly sore. I highly recommend you try out our back circuit. Next week we will take a video of pull ups to show you how to progress and regress each exercise. I have a ton of errands to run still, but I will be back on here to post pictures of my cooler and training equipment for my weekend.
Today was my 4th weigh in and I am not sure how I feel about it. I am excited that I have 30 days left to go, but I don't feel like I made that big of a change. Everyone tells me how small I look, but I am scared it won't cut it for the competition. What if I can't build enough muscle? What if my glutes deflate? I need to look like this:
Everyone tells me I will see the results the last 30 days and I am anxious. I am impatiently waiting for Glen to call so I can get in my second workout of the day; we are supposed to focus on the leg press. Last night my quads hurt so bad and I was so hungry at 2 am that I couldn't sleep most of the night. Since my back isn't sore anymore, I spent my morning doing pull ups and rows. I did:
5 sets of wide grip pull ups (8-10 reps)
5 sets of narrow grip pull ups (8-10 reps)
5 sets of TRX close rows (15-20 reps)
I am trying very hard not to over train, but I want to make sure I do everything possible to have the advantage. My waist had dropped another half an inch, which is barely visible. My abs hurt so bad but I still want to do mountain climbers, leg lifts, and TRX pikes. I am going to let them calm down and then I am going to start doing 20 minutes of abs right before bed. That way I don't waste my time during the day working on my six pack. Get ready to see some major changes in the next 30 days. I am going to pop in my Slim Naturally meditation track and if Glen doesn't call by then, I am going to hit the gym again on my own. There is no way I am losing this thing.
Although, I the scale has barely dropped, I have lost over 2 inches in my waist and hips. I need to lose 2 more inches in the next 30 days. Next week I am meeting with a stage coach to go over presentation, shoes and suit. I am also going to start tanning and primping for the show. I'll keep you all up to date on my progress.
Since September 1st, I have made a small change every week towards a healthier me; I planned my meals around my workouts, I scheduled a specific time of day that I dedicated to the gym, I learned from my mistakes. Many times we wait for motivation to act, but I believe it is the other way around; You need to act in order to find your motivation. Even if that action is packing a gym bag every night or making your lunch, it is a small step in the right direction, and eventually you will go to the gym and start planning all your meals.
I noticed after the third week, the hunger and muscle pain was gone. Normally that is a good thing, but I knew it meant I plateaued and needed to change. Until the competition is over, I see comfort as a negative because it is a sign my body isn't progressing anymore. After yesterday's double workout, I am sore and hungry again. This morning, I visited the North Point gym to get in some sprints and abs before I let Glen work out my quads and upper pectorals. He is really specific about the training.
Workout:
8 minutes of sprints:
1 minute walk (I did 3.5mph)
1 minute sprint (I did 10.0 mph)
repeat 3 more times
20 Hanging leg raises (lift knees to make it easier)
4 sets
8 minutes of sprints
40 mountain climbers (20 each side)
4 sets
8 minutes of sprints
BOSU opposite leg reach (16 on each side)
4 sets
8 minutes of sprints
Clear Glass Single Cup Coffee Maker
Last week I mentioned that my addiction to coffee was causing my stomach to bloat. After speaking with Glen, turns out it was the quality of my coffee, and not the quantity. Poor quality coffee can throw off your body's pH balance (something I need to do more research into) which is what caused the bloating.
To fix this problem, I bought organic, pH balanced coffee with no additives and a clear glass mug. I am slowly turning into a "Purist". My laundry has no smell, I use vinegar to clean my floors, everything I consume is organic, I meditate at least once a week, and now my mug is clear glass. I don't recognize me anymore. I hope my next step does not include crocs and all hemp clothing.
When I was a kid my friend had one of those above ground pools. I used to love to swim in circles until I built up a current that would allow me to float around and around with ease. After a while I would get bored and force myself to stop floating. I would turn around and fight my way against the current, dodging the pool toys. In the beginning I could barely move, but eventually I would take a few tiny steps, which would turn into strides, and eventually I would change the direction of the water and everything in it. Life is no different from that experience. If you are bored, try something new.
My point is that you don't change overnight. I slowly incorporated healthier choices which eventually became a drastic life change. I struggled with cutting out sugar, but now I don't even think about it. I used to sneak bites of bread, but now it smells sour to me. Working out 5 days a week used to exhaust me, but now I need to work out longer and harder to feel the same fatigue.
Why would you wake up one day and expect to run 7 miles without walking it first? How can you expect to change the way you look if you don't make any effort to change the way you eat? Pick something small and attainable, and do it next week. It could be waking up a little early to eat breakfast, or cutting out bread, rice, pasta or any other starches from your dinner. Maybe you are not drinking your 8 glasses of water a day. Make a change this week, and if you make it through, add something else in next week.
Change was not meant to be easy. If it were, everyone would be successful.
This weekend was perfect. I had my 4 balanced meals, I went to two parties on Saturday, I went all of Sunday without Coffee, and I even snuck in a 7.5 mile run on Sunday morning.
Eating out is getting easier each time I go. On Friday night, I split a salad and ordered the grilled chicken breast with a side of sauteed spinach at an Italian restaurant, Vie Veneto. It came with potatoes, and although I did pop one in my mouth the rest were donated.
Saturday was similar. Since we were invited to two birthday parties, I ate a quick meal before the first one so I would not be tempted by desserts or pizza. When we got there, I sipped on my virgin, sugar free mojito and had a great time. Three hours later we drove to an Afghan restaurant, where I had the most amazing chicken kabob and a ton of spinach, before heading out to the second birthday party. What I realized is my body responds really well to chicken and spinach, so I am going to incorporate more into my diet. It is definitely the best dinner for shedding excess water weight.
On Sunday, I went for a 7.5 mile run, in the rain. It was great except that I was starving the rest of the day. For the purpose of my competition, I need to avoid long runs, but I love them so I keep them to one time a week. If you want to understand the difference between a long run and sprints, compare the body of a marathoner to that of a sprinter. The two girls on the left are marathoners; the long runs deplete their bodies of fat and muscle. The two girls on the left have a more athletic build; the sprints deplete their glycogen stores but keep their muscles well defined.
I realized that I have developed this fetish of watching others eat foods I can't have. The first time it happened was at dinner with a group of friends. I watched as they dug into the different chocolate delights and I listened to how they described the foods. My favorite part was watching the spoon sink into the various creams and cakes. There was one dessert no one had touched, so I begged them to dig in and tell me about it.
It has happened a few times since, but I realized it was a problem on Sunday. Ali gave into this giant chocolate chunk cookie at Plutos. After all the work and time I have put into this competition, I knew I didn't even want a taste, but I waited impatiently for him to eat it. Turns out he wanted to save it until I wasn't around, but I forced him to eat it any way. I watched how he slowly tore off a piece of the cookie, so I knew it was slightly chewy. I wanted to know if it was salty, it looked like one of those cookies that weren't too sweet and had that slight salt taste. He didn't know how to answer so I made him come close so I could smell his breath. I knew right away it was a good cookie. Then I started to laugh because I realized I was officially insane. I want people to eat foods while I watch, describe the texture and flavor, then finally let me smell their breath. It's like I get to enjoy the food without the calories. It's weird.
Today I worked on legs with Larissa, and then again with Glen. I am 39 days away from the show and it is time to "fine tune' my muscles. With Glen, I did two exercises for an hour, single leg hamstring curl and rear delt flys. I was exhausted in a whole new way. For the next two weeks, to get over my plateau, I will do double days of strength training. I am going to be cranky.
I have 13 days before my diet becomes insane; eating the same exact thing, at the same time of day, everyday, for 3 weeks, and ending the 4th week with the hell diet. I'm scared because Glen and Maria still have not told me what I will be eating. In anticipation, I have cleared my schedule for the entire month of October. My last time away from home is October 1st, when I drive down to LA to check out my reception venue and then I am not leaving SF for 30 full days. I will not eat out a single meal, I will not go too far from home, and I will start incorporating sprints at the end of every workout, 5 days a week. I'm even boycotting a trip to the Key West in the middle of October.
To wean myself off the coffee, I have a 6 week plan. I am cutting down to 1 venti a day for the next week. The following week, I will only have a grande a day and the week after it will be 1 tall a day. Then I will only have a tall 3 days a week, and the last 3 weeks of the competition I will have no coffee. I am worried it will mess with my body's pH balance and make me retain water.
Almond butter is also being cut from the team. After the first time I measured out my little cups, I started eye-balling the pours, which were very quickly turning into double the amount. Yesterday was the final straw. As I was scooping almond butter into the jars, using my scale to stay honest, I realized that I had probably consumed 3 tbsp worth of almond butter simply by licking my fingers to "clean" the knife and around the jars. I like it a little too much, so I am sticking with raw almonds and avocados for my added fats.
I am keeping my hot chocolate, without the xylitol, because it is only 30 calories (1 gram protein, 2 grams fat, 3 grams carbohydrates) and it helps with my chocolate cravings. It tastes like very dark chocolate and it is growing on me.
I am allowing myself one more green juice this weekend and then I am cutting them out. I feel like it is hard to gage how many calories I am actually consuming. Even though they are packed with essential nutrients, without the added fiber of whole vegetables, my body digests the carbs too quickly and I am hungry very soon after. I will reintroduce my beloved juices after my competition.
Although today is Friday, I am planning as if it were Sunday. All my meals are ready to go for the weekend; my yams are cut into wedges, my chicken is in bite sized cubes, and the almonds are easier to eat than avocado. I need this weekend to be perfect. Even though the scale isn't going down, which is because the muscles I am gaining weigh more than the fat I had, I feel leaner than ever. If I retain water it will show up on Monday and I am dying to see my waist go down another inch.
Here is a list of things that will throw off the scale, for those of you who are not used to dropping 4 lbs of water in 2 days:
too much salt
too much sugar
not enough sleep
too much sleep
dairy
wheat
preservative (alcohol fits in this category)
not enough fiber
too much fiber
too many carbs, protein, fat
not enough carbs, protein, fat
I think you guys get the picture. We (and I mean especially me) use the weekend as a free-for-all. We think our body knows it's Friday night and will be able to keep up with the roller coaster ride we take it on. Although I am not working out, I need to eat exactly what I eat the rest of the week, which is easier when I don't go anywhere. This weekend, I will be in SF, but next weekend I am packing a cooler.
I am completely focused and anxious for October to come and pass.
Today, I was feeling a little drained but I didn't want to miss out on my workout. I started the day with 6 am yoga, a little upper body, and 18 minutes of sprints.
We did a Tabata Upper Body workout to burn out the muscles quickly:
4 minutes of push ups. 20 seconds on 10 seconds of rest for 8 rounds (I did 64 reps)
4 minutes of bent over 35lb plate row. 20 seconds on 10 seconds of rest for 8 rounds (I did 97 reps)
We finished with 5 rounds of a 2 minute jog followed by and all out 1 minute sprint. I finished at a little over 2 miles in 18 minutes. This workout is great when you are in a time crunch; you move as fast as you can for a set amount of time and then go home. Done and done! Now I just need to make sure I drink enough water.
We all do it, we say yes to everything because we are worried we will miss an opportunity; more fun, more money, more love, more memories, more happiness. What we don't realize is that if we say yes to everything, we are crowding the space for something truly amazing to happen in our lives. I will get how this applies to weight loss at the end of my rant.
The Rant:
Anyone who knew me before would tell you what a push over I was. The running joke was if you asked me to do anything 3 times I would say yes. I was always worried about disappointing my friends, missing out on the best time ever (which was every time), or getting left out of the loop.
After college, and 6 careers later, when I finally found my dream job, I took on any and every responsibility thrown my way. I worked from 5 am until 8 pm, 6 days a week, because the only time I turned down a client was if the time slot was full. Whenever my bosses gave me a revenue goal, I beat it, and as a result the following month my goal would increase. When they offered me a management job, I said yes, completely unsure if it was a direction that made sense for me. If I said no, someone else would have taken it and I didn't want to disappoint those who gave me the offer.
In addition to working insane hours, I had to balance a relationship, friendships, and my family. I hated saying no. I would finish my 12 hour shift, freshen up quickly, then drive 2 hours in traffic to meet with my friends. I spent my one free day a week with my parents, because that's what they expected. I had no me time.
I was terrified of saying no. I got sick all the time, but worked anyway. When I went to bed I think I died for the 4 hours I shut my eyes. I felt drained and lost.
It got so bad, a good friend sent me to see a coach. After a few months of working with her, I decided I needed to change the direction of my life; I had to quit the job I loved. I was so scared of what they would think of me and who would get my clients. Would they be alright without me? Who will need me if I leave?
Quitting was the hardest thing I ever did. To be honest, I struggled with all the free time I had and went into a small depression. After about a week of watching sitcoms and surfing the net I started getting to know me. I picked up a new certification, signed up for tennis lessons, called back old friends, and did what I wanted. Other changes were that my parents would not get to see me every weekend, I would only see friends who made a similar effort to see me, and I cut out people and things that were negative in my life.
In 3 full months, my schedule is almost full (with people coming out of thin air), I am training for this competition which will open new doors, and I am meeting amazing people who introduce me to new avenues in health and fitness. My old job never gave me the time or space to do any of this. Money will come and go, but if you do what truely makes you happy you will never work a day in your life.
End of Rant:
The moral is that you don't have to say yes to everything; the restaurant your friend picked out; every dessert (trust me they all taste like sugar); every drink handed to you (every night is the same); all the responsibility put on you at work. Figure out what is important to you and stick to it.
If your health is important, stand up for it. Pick a restaurant or activity that will keep you on track, for example don't eat at your favorite Indian restaurant.
When you schedule in a workout it is your time. If someone wants it, say no. It is just as important as a meeting with a client or a friend. If you are unwell or unhappy with yourself it will affect how others see you, and eventually your job when you have to take a sick day or die. You won't lose your job or friends if you are strong and honest. In fact you might inspire them.
If you are trying to cut out sugar, learn to turn down dessert. Saying you have no will power is like saying you have no abdominal muscles; they exist, but they need work in order to surface. Save the "YES" for the special moments like birthdays, weddings, anniversaries, or gourmet restaurants.
In the beginning I saw saying "NO" to my favorite foods as a negative, but each time I turned from a bad food, I said yes to a healthier one and I cannot begin to tell you how amazing I feel.
Only do what makes sense for you. After all, you are in charge of your body and mind.
Yesterday's workout was sort of awesome! Since it was a cardio day, we worked on smaller muscle groups, then ended with cardio and abs.
Cardio Core Workout:
Bis and Tris Circuit: (3 sets)
10-12 Barbell bicep curls (heavy weight)
15-20 Dumbell bicep curlsn (half the weight of the heavy weight)
10-12 Tricep cable pull down
15-20 Dumbell tricep kickbacks (half the weight of the cable pull downs)
Cardio Core Circuit: (4 sets)
500 meter row as fast as possible or .25 mile sprint on treadmill, as fast as possible
1 minute plank on ball
20 romanian twists (20 each side)
15 leg raises with ball (drop ball if it's too heavy)
Although I ate perfect yesterday, I still don't feel like I fully recovered from the weekend. My belly feels bloated, like I can't suck it in, and it kinda hurts. This feeling sucks, so I did some research on possible causes and realized that diet and stress are the two culprits.
I have introduced a few things to my diet that other competitors claim are "safe" foods. However, I don't think my body likes them.
Let's start with my number 2 weakness, coffee. I have read that coffee stimulates the digestive track, which leads to bloating. I have about 2 ventis a day, so I may need to cut that down a bit.
My dessert gums, although sugar free, may have some adverse side effects. Even though I am not eating sugar, the sweetness still triggers the insulin effect. Also, the chewing action causes my body thinks there is food coming so the digestion process begins. Any air I swallow while chewing also bloats my belly. I can't believe I need to cut down on gum.
I am also cutting out all artificial sweeteners, no matter who clean and wholesome they are. Xylitol and stevia, which are naturally derived from plants, have several side effects which range from moderate, such as their laxative effect, to more severe, such as changes to liver function.
Stress might be another reason my stomach feels bloated. There is nothing in my life that is particularly stressful, but after some research I realized that there are things I am doing that may be causing increased cortisol levels in my system. Although I am drinking water, it is very possible that I am not drinking enough. Also, over training could be another cause. Today, my stomach hurt pretty bad after 45 minutes of upper body resistance training followed by a 75 minute run to Hopper's Hands and back. I definitely did not eat enough at 6 am to sustain that level of activity. I burned over 900 calories today in 2 hours, which is a very low estimate. I love my long runs, but I need to rest and eat appropriately around them.
Somethings I used to do to reduce stress include yoga and meditation. I have time for both, but lately I have been filling it up online and in the kitchen. Kelly Howell does my favorite guided meditation. The reason most of us don't lose the weight we want to is mostly psychological. Yes, we do get fatter because we eat more and move less, but why? She has a downloadable track, on ITunes, called Slim Naturally that is amazing. I need to add that back to my nightly routine.
For those of you waiting for today's upper body workout, here it is:
Circuit 1: 3 sets
10-12 assisted pull ups
10-12 push ups
15 TRX pikes
Circuit 2: 3 sets
10-12 low cable rows
15 cable chest press
20 BOSU crunches
Circuit 3: Burnout
Narrow push up to renegade row.
Do as many as possible, rest 1 min, and repeat 2 more times.
Add in a 7 mile run if you want to feel slightly sick.
People always associate hormonal imbalance with weight loss troubles, but I never thought that losing weight would cause my hormones to go out of whack. The past few weeks, I have been insane; one moment I want to go out and party then five minutes later I don't want to talk to anyone. I snap at those closest to me. I sometimes feel very strongly about things that really don't matter. Last Saturday, I wanted to rip out my waiter's eyeballs for messing up my dinner, and I might still be a little angry about that. My CHEK certified friend, Ashley, explained that because my bodyfat is dropping so quickly, my hormones are having a hard time adjusting. They will eventually, but in the meantime it will be a bumpy ride. Again it's not me your mad at, it's my crazy hormones.
I am slowly becoming less social each week, mostly because I get sleepy around 10 pm. I wake up everyday between 4:30 am and 5:30 am, so it makes sense that I crash so early.
I have also developed super human tastebuds. I can smell when a fish is more than a day old or if it was frozen. I can taste the difference between organic free range meat and Costco meat. I am paying more now for my food than ever in my life and I feel good about finally treating my body the way it deserves. I crave eating out less and less. Going through the hassel of guessing which foods might be good for me, only to be disappointed by their quantity and quality is getting old. I have 3 more weeks of somewhat free eating and I want to enjoy it, but still see results.
Cuts of Meats I can eat:
Flank Steak
Round Eye
Filet Mignon
Today is weight in Monday, although I didn't drop the extra 2 lbs I wanted to, I feel great. I love my shoulders and I can see the muscles in my legs when I do lunges or step ups. I feel stronger and more confident. To see last weeks weight in, click on Day 14.
I am obsessed with the way I feel these days. I admit I still get small pangs of hunger. Also, I miss "real" food and not thinking about everything I put in my body. Now, I feel light and strong, I sleep better and workout harder, I feel like an energizer bunny. I hope after the contest, I don't forget this feeling and go back to my old ways.
I used to enjoy a coffee and either a bran muffin or toast for breakfast, especially when I was in a rush. I rarely ate salads; Although I had plenty of veggies, it's nothing compared to now. I ate some form chocolate everyday. I had desserts 5 to 7 times a week. Last night, my husband had a Swenson's sundae, after I reassured him I would be ok, and I didn't even miss it. I don't miss the 5 minutes of tastebud bliss, followed by hours of remorse, and finally months of carrying the dessert around my waist. Although I was never fat, as my friends will tell you, I do prefer a solid waist as opposed to flabby one.
I think a good compromise would be the 90/10 rule. If I have 28 meals a week (4 per day, 7 days a week), I could enjoy 2-3 things a week that didn't follow my perfect diet and eat well the rest of the time. That could either be 3 meals split over several days or 1 full on cheat day. Have any of you tried eating just one of the meals I've posted? They're not that bad and they do keep you full for a while. What if you ate 3 of my meals a week? You could have 1 perfect day a week and see the difference for yourself.
It takes some work. Sunday, I spent one full hour baking, measuring, and boxing up meals for the next 3 days. It may be a hassel at the time, but it makes my day when I can just grab a ready meal out of the fridge. Below is my rice, yams, and spaghetti squash. I also broiled ground turkey and chicken breasts, which I keep in separate containers until the day of.
I did not compete this year, but we did go up to Tahoe to cheer on our brave and unsuspecting friends. Here are a few pictures to give you an idea of what it is:
This is a 9 mile obstacle course, all up hill, through squaw valley. The course include ice baths, wall climbs, crawling under barb wire, and running through live wires. Every year, it gets bigger and more dangerous. As the Dos XX guys said, "If you have to sign a waiver, it's probably worth it". I am signing up to do this next year. It makes sense, last year I ran my first marathon, this year I am doing my first fitness competition, next year I will try not to die for the first time. Who's in? We start training in February. I'm dead serious.
The theme of my weekend eating was, "take it back". If your food isn't perfect, send it back. I made it very clear to every waiter that I can't have dairy, wheat or sugar. If I were sick or had an allergy, I would have to do the same thing. If they make a mistake, they need to fix it. The first restaurant I ordered a grilled tuna salad, but the tuna smelled old, so I sent it back and got a chicken. The second restaurant brought me grilled veggies covered in cheese and the fattiest, saltiest flank steak I have ever tasted. It was too late for me to change my order, so I gave it away and ate my emergency meal when I got home. If it's not in your meal plan, don't settle. I was starving and mean, but I stuck to my plan.
My breakfast, however was amazing. We went to Sprouts Natural Foods Cafe, which has the best options for every diet, great prices, and fresh pressed juices. I had the Carrot-Apple-Spinach juice and the brown rice breakfast bowl, which is pretty similar to what I eat each morning. I wish they had a Sprouts on Union Street.
This is probably my last weekend away from home until the competition. I have 2 more weeks until the diet gets harder. I don't think I will be able to go out once that happens.
Let me tell you about 80's Roller Skate Night in one Picture:
Day 18 was pretty perfect. I had all my meals as planned and pushed through a kick ass leg workout.
Plyometric Warm Up:
- 6 forward box jumps, 6 high step ups
- 6 side box jumps on each side, 6 high side step ups on each side
- 6 rotational box jumps, 6 high crossover step ups on each side
- Tabata step ups holding 20 lbs (ask me and I can explain, these are intense)
Workout (3 sets)
- Deadlifts 10-12 reps (I used 80lbs)
- Front Squats 12-15 reps (I used 50lbs)
- Leg raises 15 reps
We started to do our sprint workout, but our legs were shot from the night of roller skating and squats. It's good to push through pain, but when joints start to act up, its time to rest. Listen to your body. Every part of my body is sore, and this tends to be the trend by Friday.
I had an amazing post workout meal and I increased my carbs as Maria recommended. Below is my broccoli and tomato salad, quarter avocado, 4 oz of chicken, and a juice (beet, celery, 1/2 an apple, parsley).
I don't even recognize the girl from day 16. What on earth got over me? the cravings for chocolate are gone, I'm not starving. I think Maria was right, I wasn't getting enough carbs around my workouts. It also helps to think about my competitor. Now, I look forward to hunger and pain. When my stomach grumbles, I'm like, "take that, I'm hungrier than you!" and when I can't lift my arms, I nod my head and smile because I am awesome.
My abs are starting to form a shape, I have that little "V" on my lower stomach. I was so excited I ran to Larissa to show her. She is weirdly supportive of everything I do and say, which is great. I know that even if my abs look the same she will pump me up. Love you, Larissa! We all need a friend like her, sometimes realistic can hold you back.
I ran out of food, so I meandered to Lite Bite on Union Street for my second lunch. The owner is so accommodating. I got 5 oz of chicken and a half pound of grilled vegetables and they treated me to an iced tea.
For Dinner, we joined friends at 5A5. They apparently know the owner, so every now and then a waiter would show up with an amuse-bouche compliments of Steve. I did have the hamachi shooter and a crab leg, but for dinner I had the filet mignon and the entire side dish of spinach; the whole table teased me for not sharing. The last surprise from Steve was a chocolate plate filled with 7 unique desserts. The best one, I hear, was the liquid chocolate dome. Here is a picture of my friend, Chad, drinking wine while eating the flour-less chocolate cake. I sipped on my back coffee and didn't even crave a bite. The photo below really happened.
I'm doing ok, and I am looking forward to resting my body over the weekend.
There is a reason I didn't blog yesterday. I was embarrassed and felt that not only did I let myself down, but I let down Glen, Larissa, Maria, and everyone else who is rooting for me.
I had the worst day ever and I have no one to blame but myself. I want to apologize now to everyone I spoke with yesterday for not being honest. Not only did I scarf down an extra healthy meal, but I ate an entire Truffle Pig; the dark chocolate hazelnut kind. I was so mad at myself I hid in bed for 3 hours. This kind of behavior leads to a real downward spiral.
Although it doesn't sound like a big deal compared to what the average American eats, I consumed 780 calories more than I was supposed to. I am not starving myself; I eat between 1400 and 1600 calories a day. Lucky for me, I am 6 weeks out and have time to make it up, but I cannot afford another slip up.
I was practically crying to Maria this morning and I was definitely not planning on telling Larissa or blogging about it. People may think I am not serious about this, but I am 100% committed to my goals. I decided to blog because after speaking with my friends, I realized everyone does this but no one talks about it.
So why did I slip up?
Maria explained that fitness competitors are some of the most disciplined people in the world; they go against every instinct in their body, fighting through hunger and fatigue, to be the best they can. She said people tend to breakdown during the last 8 weeks of the cycle and you have to stay focused. If you have a bad day, leave it at that; wake up the next morning and go for it like it is a fresh slate.
Of all her advice, this is the best thing she could have said: Visualise this: No matter how hungry you are, there is a girl out there hungrier than you, who is squatting more weight, pushing harder, and wanting the win more. You are competing against that girl on November 4th.
If she can squat more weight, I need to do more than her. I need to be dialed in on my diet. When I am hungry, I need to imagine she is hungrier and stronger than me. What Maria said lit a fire in me and made me feel better. I can beat that punk. I imagine this punk looks a lot like her.
Our minds will trick us into thinking it is okay to overeat. When we drop a little weight, we "reward" ourselves with a treat. We tell ourselves what we are eating is healthy. If it isn't healthy, we tell ourselves we will work it off, or that since our body craves it we must need it.
The only way to make it to the end is to imagine everyday that I am standing in front of the judges, holding my heavy trophy, smiling uncontrollably and looking amazing. Everyday, I need to see this picture in my head, otherwise I will forget why I am working so hard and let my mind trick me into eating another chocolate pig. You don't need the extra slice of pizza, you don't need the chocolate, a few calories less won't hurt you no matter what your mind is tricking you to do. The body is smarter than the mind. Don't believe me? Try tickling yourself.
I woke up this morning and enjoyed my oatmeal pancakes with almond butter and a cup of coffee. It helps when you set the table and make each meal feel special. Larissa and I hit upper body hard today.
Upper Body Workout:
Warm Up:
5 Atomic Push ups
5 Deep Rows
4 sets (for a total of 20 reps)
Workout:
Circuit 1
12 Spiderman push ups
12 pulls ups (feel free to use the assisted pull up machine)
3 sets
Circuit 2
10 stability ball power push ups
10 side to side ball slam downs
4 sets
This is my first attempt at a fitness video so please excuse the editing. In it, I (quickly) go over the form for a few of the exercises listed above. Next time I will film before I workout.
According to Maria, I may not be getting enough carbohydrates in the mornings so for the next 20 days I will be increasing my intake. For today's post workout meal, I enjoyed a green juice with 1/2 a yam, 6 egg whites, and 1/4 an avocado. I can't even begin to tell you how great I feel.
Tonight, my friends and I are going 80's Roller Skating. It will be a disaster and I cannot wait!
PS 60 minutes of roller skating with your friends equals about 300 calories. I will be there for several hours. Whoohoo!
Last night, my youngest sister called to tell me she tore her meniscus during a run in Golden Gate Park. She said she had been feeling her knee for a few weeks, but didn't think it was a big deal so she kept going. A few days later, bruising began to form around her knee. She checked out a doctor and was shocked to see the damaged she caused.
Our body lets us know when it needs rest; she felt the slight pain as a warning sign that something was not right. Most of us panic when the "check engine" light goes off in our car, but will play through a twinging shoulder or run with a swollen knee.
The reason her knee hurts when she runs is because she is not moving efficiently. As a student, her body is used to sitting all day, therefore the muscles that would normally assist in running are weak. Muscles that would normally only assist in the movement jump in to compensate, which leads to injury. Strength training the weakened muscles and stretching the tighter ones in addition to functional exercises would help her run without pain. Instead of taking her car to the mechanic (ahem, me), she ignores her check engine light and runs to try and stay in shape. I should go visit her.
In case you didn't know, the pain is usually a result of inflammation and will eventually go away with 20 minutes of ice and a couple days of rest. To keep scar and fascia tissue from forming knots around the joint, it is good to move it around, but not aggravate it. For example; if your shoulder hurts, stretch it out without straining it (ask a professional if you do not know the difference); or if your ankle or knees hurt, point and flex your toes or leg to keep the range of motion normal and the blood flowing. Unfortunatly, Once the discomfort is gone, the root cause of the pain will still be there and the injury will return in time.
For everyone who is confused about what I do for a living, I am a personal trainer but I specialize in corrective movement. People who want to diminish pain, regain motion in their shoulders, or simply workout with proper form come to see me. I love what I do and I have helped many people. What I am doing now is learning to change my body composition from the inside out by eating clean and working out hard. I need help with that, therefore I have coaches.
Today, Larissa and I worked on chest, back, biceps and triceps. People at the gym were laughing at us, probably because we would complain about how hard the exercise was and then, in an attempt to stay positive, say, "I love this exercise, it feels good. It hurts so good." We skipped sprints since we did our interval training yesterday.
Today's Upper Body Workout:
Decline Leg Raises
(3 sets of 10 -12 reps. Heavy weights)
Circuit 1:
Cable chest flys
Swiss ball dumbbell pess
Mountain climbers (30 reps)
Circuit 2:
Wide grip lat pull down
Close grip, reverse grip pull dows
Decline raises (15 reps)
Circuit 3:
Cable triceps pull down
Cable bicep curl
Rotating back extension
Afterward, I enjoyed my usually yam and chicken with 1 tbsp chocolate almond butter. I attempted to make protein bars out of my brown rice cereal, almond butter, cocoa powder and egg whites. It was a disaster so I am not even going to bother trying that one again. There are a ton of protein bar recipes, however I can't eat most of the ingredients in them right now. I am even reconsidering my use of Xylitol.
My Carrie Bradshaw Moment ( I might keep going with this): Really listen to your body. It is ok to push the limits, how else would we grow, but pay attention to warning signs. Pain in the muscles (the bigger region of your limbs) is all good within reason, however pain in your joints (the small areas at the start and end of your limbs, which function like a door hinge) is never good. For the fastest recovery: eat a balanced meal containing clean protein and carbs within 20 minutes of your workout, drink plenty of fluids, and rest your body parts for a minimum of 48 hours between workouts.
Last night I dreamt I was in a house with other girls I know, and it was full of chocolate desserts; chocolate puddings, brownies, every variation of chocolate cake. In the dream I only managed to get in a couple bites before all the desserts disappeared. I spent the rest of the dream hunting for these desserts and trying to figure out why no one would share. I had the same level of anxiety as when I'm being chased by a killer or mountain lion. I am not making this up.
It is very easy to lose track of what is important as time goes by, especially when you are surrounded by people who don't make the same sacrifices you do. You tell yourself you won't win anyway, why bother trying.
It is so important to stay positive and focused. Lucky for me I have a strong support system; Ali, Glen, Maria, Larissa, anyone reading this blog.
To help with my chocolate cravings, I made my own version of almond chocolate butter, and I can have 1 tbsp of it with meals instead of the quarter avocado.
Chocolate Almond Butter Recipe:
(Warning: this isn't the most delicious but I enjoy it)
- 2 TBSP Almond Butter
- 1 TBSP Cocoa Powder
- 1 tsp Xylitol
Our Workout of the Day Leg Workout:
(10-12 reps, 3 sets each, heavy weights)
- Reverse lunges
- Front Squats
- Cross over step ups
Today is Meditation Monday, which happens to fall on the same day as Weigh in Monday. I'm not looking as lean as I would have hoped after 2 weeks of dieting, but I only have my cheats to blame. The good news is that I dropped 4 lbs in that time and I plan to lose another 2 lbs. The other good news is I am learning from my mistakes. every time I cheat, I ask myself what caused it to happen and how can I prevent it in the future. The first time was waiting too long between meals, the second time was skipping meals, and one day I was just really hungry and probably should have had more fiber and water. Are you ready for a picture?
OK, here it goes.
I'm really nervous. I'm posting it.
Right now:
It is really easy for me to start picking on myself, but instead I am going to stay positive; I am working really hard, my shoulders look great, I lost 2 inches on my waist, I love the way I feel... I bought these super sexy Lululemon booty shorts to motivate me to keep working on my butt (so it fits inside them like on all the fitness models).
Larissa and I went to our favorite day spa for a little pampering after our intense leg workout. I called ahead to order our salads with 4 oz of protein, 3 cups of veggies, and minimal fat.
As soon as we arrived, we hit the gym for sprint intervals.
Warm Up - 5 min speed walk or light jog
Workout - 5 rounds of the workout below
1 min at 6.0 mph (Can carry a conversation)
1 min at 6.5 mph (Can talk, but it's getting harder)
1 min at 7.0 mph (Polite banter, focus on the breathing)
1 min at 7.5 mph (1 or 2 word responses)
On 5th round finish with 30 sec at 8.5 mph or as fast as you can go (full on Sprint)
Cool Down - 5 minutes light jog to walk
If this is too easy or too hard adjust the levels accordingly. The whole point of these intervals is to build up your heart rate, then recover and build it back up.
After our filling and balanced lunch, we basked in the sun, read our favorite Oxygen and Rx Magazines, talked about our pitfalls and triumphs, and just relaxed. What I realized today is you don't need to pamper yourself with a great meal, glass of wine or special dessert, you can pamper your body. Rest is just as important a factor as eating well, exercising, and hydration.
Carrie Bradshaw moment:
Maybe we should focus on what we love about ourselves and direct our attention away from the negative. We don't have time to put ourselves down.
I wake up every Saturday excited for brunch. I love pancakes, coffee, eggs, fresh fruit, oatmeal loaded with maple syrup... I love breakfast. It reminds me of college mornings with your friends and the randoms who woke up on your floor, weekends at home, and eating at hotels. I love breakfast and I am sick of eggs with rice and salsa.
Lucky for me, Maria has this amazing, life saving recipe that allows me to indulge without cheating. Oatmeal Pancakes!
Recipe for Oatmeal Pancakes (1 serving):
1/2 cup raw steel oats
6 egg whites
1/2 tsp cinnamon
1/2 tsp vanilla
1 tbsp Raw Almond Butter
Mix all ingredients together the night before and let them set in the fridge.
In the morning heat up a non-greased pan on medium low. Scoop out 1/4 cup of the batter on the pan. It is ready to flip when it no longer sticks to the pan, about 2-4 minutes. I used the 1 tbsp (1 oz) of almond butter as a topping. Ali wanted me to let everyone know that the pancakes are inedible to anyone who eats real pancakes and bread. However, if you are on a restricted diet these will satisfy your cravings.
I have a problem with portion control when it comes to almond butter, so I measured it into small containers.
I enjoyed my oatmeal pancakes with a cup of sugar free mocha.
Recipe for Sugar Free Mocha:
1 tbsp sugar free cocoa powder
1/4 cup Rice Milk
2-4 cups brewed coffee
Optional - 1 tsp Xylitol for sweetness
Mix 1 tbsp cocoa powder with 1/4 cup rice milk until it is completely dissolved. Try not to drink it before you add in the coffee. Once you add the coffee you can add Xylitol if you really need the sweetness.
This weekend I am resting my body. I am finally not sore anymore and am looking forward to working out on Monday.
All my meals were balanced and on track, except for my last meal on Saturday. Because I woke up later than usual, I only got in 3 meals for the day. After a hike on Angel Island, I was exhausted and starving. Ali and I went to our favorite Persian Restaurant for dinner and I already knew what to order, Barg (3-4 oz thin Filet Mignon) with vegetables.
When I gave my order to the waitress, she told me it came with rice and that they wouldn't substitute. I ordered the Filet Mignon with veggies instead. It took longer than usual to make and I was really bummed when they finally brought it out; a huge piece of meat with 3 spears of asparagus and tons of Persian fries (yes, potatoes are veggies). I didn't eat the fries, but I devoured the rest. Afterward, I realized it may have been too much meat. I asked the waitress how many ounces it was and died laughing when she told me 12. I ate 3 times what I should have. After I logged my food I realized I was within my daily caloric intake, however, the portions were out of their normal ranges.
On Sunday, the scale bumped up less than a pound, but I know it's mostly water retention from throwing my system off. I should get back down by Tuesday. My goal is to lose another 2 lbs this week.
I am still cranky and hungry, but if I stick to my 4 meals a day and plan them out the night before, I will be fine. This week will be amazing. Larissa and I are going to refocus and help each other through this.
I woke up this morning to a brand new low on the scale; I dropped 2.8 lbs in the last 11 days. My hard work is starting to show. For some reason, I am starving, and anything around me is at risk. I called Glen for some back up plans. He said I can curb my chocolate craving with unsweetened cocoa powder and water or rice milk. Worst case scenario, I should munch on a protein bar.
So I walked to real foods to load up on more veggies, Scharfen Berger Cocoa Powder, and I made the mistake of buying a 3 Mojo Bars. I looked through the protein bars for the cleanest most balance options and settled on those because they were lower in fat and higher in protein and carbohydrates.
Around 11 I had my coffee, rice milk and 1 tbsp cocoa powder. It was pretty good actually. By 1 pm I was hungry again so I went back to Corsgna Deli for my favorite tuna salad. After I devoured that, I started circling the Mojo bars. I rationed that I probably need the extra calories because of all of my hard work so I sat down and slowly savored the first bar. 20 minutes later, I devoured the second bar. I made it halfway down the third bar before throwing it away. In less than an hour, I ate an extra 500 calories. I feel terrible about what I did, but not as bad as if I'd eaten a cupcake or what I've really been dreaming of, a Ghiradelli double chocolate chip brownie topped with two scoops of vanilla ice cream. I am starting to lose focus the harder this is getting. I am always hungry. I'm hungry right now.
What I am most upset about is that, my weight dropped and instead of continuing my hard work, I indulged in protein bars.
On a positive note, I had a pretty good workout. I am sore everywhere; chest, back, legs, abs, everywhere. I am starving and weak. I knew if I didn't verbalize my workout to Larissa, I would lie and end early.
Workout:
4 sets of 3 chest and 3 back exercise, 15 reps for each exercise.
We got through the whole thing, but we took some longer rests. I think we were just exhausted by Friday.
I am eating like my dog, which is actually a good thing. Napoleon has severe skin allergies so I only feed him duck and potatoes, unless I run out of food, then I boil rice, chicken and carrots for him. I would never give him chocolate, processed foods, pizza, booze, ice cream, or coffee. So why do I feed myself that?
I am eating cleaner than ever and today when Napoleon came begging for food, I realized I could actually share my baked chicken and yam with him.
Yesterday, I cheated with a quarter of a cantaloupe and 12 cashews. If it's not part of my meal plan it could throw off my body's ph balance or whatever Glen, my nutrition coach, keeps telling me. The first few days I was always full, dreading my next meal, but now I am getting hungrier. Because I am gaining muscle, my metabolism is picking up therefore I need more calories to maintain my weight. Since I am trying to get smaller, I am going to be in a constant state of hunger.
This morning I tried kale juice again, but I added lemon juice
and an apple instead of beet root, which made it absolutely delicious. I can't wait to have
it again, but I will need to save it for my second meal of the day. I feel
hungry sooner in the day if I don't eat rice for my first meal.
Larissa, my workout buddy, and I focused on legs and shoulders today. I was exhausted afterward, but I knew I needed the cardio. The minimum I allow myself is 5 sprints, so I gave
myself shorter rest periods to get through it.
Legs 4 sets of 15 reps, 3 different exercises.
Shoulders 4 sets of 12-15 reps, 2 different exercise.
Cardio: 1 min at 6mph, 1 min at 9.0 mph for 5 rounds.
At noon, I went to Aha Yoga. After class, I was so hungry I ran to Corsagna Deli to get a tuna salad packed with veggies. The plan was to go home and eat it, but I never made it. I plopped down on a small table with two chairs in front of the tiny shop and dug in.
This skinny brunette asked if she could share the space, and I just nodded as I stuffed a fork full of tuna and broccoli in my mouth. She slowly unwrapped a panini, oozing with mozzarella and a small bag of kettle chips. I started imagining what I would eat after the competition. Larissa and I already decided on an entire box of Ghiradelli chocolate chip brownies and Haagen-Daz ice cream, 3 different flavors. We said that would be our only bad food, but now I am envisioning melted cheese; melted cheese on pizza, in between toast, on tortilla chips, on soup, on a fork. In other news, my husband had pizza for dinner tonight while I chomped down on spaghetti squash and steak, again.
Glen called to see how the diet was coming along. I told him about my Texas troubles and he offered me a few alternatives. My new emergency food is 3-4 oz of sodium, oil, and preservative free tuna or chicken, 2 rice cakes, and a few almonds. Why didn't he tell me this before the trip?
On a side note, I do feel amazing on this diet. Muscles are starting to show, my energy is at an all time high, and my skin is glowing. I remember when I would eat a burger, then crash immediately after. Your body reacts to what you eat, if you poison it you will feel drowsy or crave sugar because you've thrown of your balance.I think next week I will start posting photos of my progress.
Oh! Julia Walsh, an editor at PopSugar, wrote this amazing article about me: http://sf.popsugar.com/Linda-Niazi-AllyBod-Training-BodyLabSF-Cow-Hollow-18995807
