Thursday, September 29, 2011
While my weight loss this week was only .4 pounds, I feel my food choices were good and my exercise was moderate but focused. I still had some carb issues...like eating 3 sweet potatoes in one evening but overall I'm please with my progress and how I'm feeling!
1) Eat within one hour of waking up...still a hard one for me since I workout or run in the morning
2) Eat protein and fat with some veggies at every meal and snack...made beef jerky as take along protein snack
3) Limit fruit to 1 (or 2) pieces daily...doing better, dates only during LSD run, sticking to berries, melon and apples
4) No grain or legumes...doing better
5) Limit nuts to 1 oz daily or eliminate all together...none so far
6) No processed or refined carbs...finished the Veganise and did not buy anymore
7) No dairy...had whey protien in shake but no milk, yogurt, cottage or regular cheese!
8) 3 meals and 1 snack ONLY...still trying to regulate my evening eating but doing better
Monday 7-8:30 ST with PT
Tuesday 30 minute speed
Wednesday 7-8 and 3:30-4:40 ST with PT
Thursday 30 minute hills
Friday 90 minutes yoga
Saturday LSD with running group
7:30am 2 scrambled eggs with coconut oil and zucchini
9am 30 minutes 2.50 miles 12:02 pace, 286 calories
12:40pm Chicken leg and thigh, mushrooms, chicken dripping and tomato
5:15pm Steak, tomato, butternut squash
7pm Fried sweet potato with Veganise, apple, Vital Smoothie with coconut milk and frozen banana (worse meal of the week)
8:30am 2 scrambled eggs with coconut oil, zucchini and leftover veg from short ribs
11am TONS of Greens with Veganise, banana, sweet potato (last of the Veganise)
8:30pm Chicken breast and tomato
Saturday 9/24 BACK ON TRACK
6:15am Vital smoothie with whey protein powder, Maca and glutamine in water
7am 2:45 minutes, 11.81 miles, 13:58 pace, 1061 calories
8am Coconut water and 4 dates during run
10:35am Cantaloupe and hard boiled egg after run
12:30pm Chicken leg and thigh and bowl of cabbage-tomato soup
4:30pm Steak, tomato and avocado
7pm Cantaloupe and strawberries
Headache during afternoon started 2 pm
Weigh in 160.4
9am Salmon, tomato and avocado
2:30pm Lamb skewer, salad with tahani dressing
5:30pm Tomato cabbage soup with butter, rest of lamb and salad
8pm 4 dates
Weigh In 159.8
7am 90 minutes ST
8:30am Vital smoothie with protein powder, Maca and glutamine
12:15pm Salmon, tomatoes, carrot and red bell pepper
4:20pm Grounded bison, onion, mushroom, coconut oil, coconut milk, curry powder, kale, cilantro (ate too much)
6:30pm Bowl of cherry tomatoes and 2 bowls of cauliflower puree with rosemary and coconut oil (snacked even though not hungry)
Weigh in 160.0
8am 30 minutes, 2.54 miles, 11:49 pace, 288 calories
9am Bison burger, tomato and avocado
2pm Applegate Organic Sweet Italian Sausage with zucchini, red bell pepper, mushroom and tomato
2:45pm 2 sweet potatoes with coconut oil and dried coconut
8pm Apple, beef jerky and 3rd sweet potato
Weigh In 160.6 (blaming the scale bump on too many carbs)
7am 60 minutes ST
8:10am Chicken breast and strawberries
1pm Lamb stew and steamed broccoli and butter
3:30pm 60 minutes ST
6pm Chicken thigh and leg, sautéed zucchini/red bell pepper and raw tomato
8pm Apple and beef jerky
Thursday, September 22, 2011
I have been playing around with the Paleo thing for the last few months since a friend introduced me to it!!! As some of you might remember, I did a 30 day VEGAN cleanse at the beginning of the year and extended it to 90 days to get me through training for the LA Marathon in March!!! After the marathon, I took some time away from running before I started ramping up my miles for Hood to Coast...in the interim I was doing 2 hours of bootcamp daily!!! The funny thing is...with all this working out, I was still gaining weight!!! I decided after returning from Portland and again giving myself some recovery time to really clean up my diet...I mean really really clean it up!!! Also while in Portland, I bought myself an Ipad2...this allowed me to venture into the world of Paleo podcasts!!! This is where I really started to gathering an understanding of the Paleo lifestyle!!! So after seeing another week of weight gain...in fact, a 6 pound bounce in one week, I dug in and decided to track my intake and workouts and do my best to incorporate the Paleo principles into my daily life!!!
1) Eat within one hour of waking up...still a hard one for me
2) Eat protein and fat with some veggies at every meal and snack...still looking for take-along protein options
3) Limit fruit to 1 (or 2) pieces daily...need to work on bananas...but have been date free for 11 days!!!
4) No grain or legumes...so far so good, with the exception of sprouted beans and seeds in salad
5) Limit nuts to 1 oz daily or eliminate all together...none so far
6) No processed or refined carbs...Veganise is my last processed product
7) No dairy...will limit to occasional whey, yogurt and cottage cheese
8) 3 meals and 1 snack ONLY...still trying to regulate my evening eating
Monday 7-8:30 ST with PT
Tuesday 30 minute speed
Wednesday 7-8 and 3:30-4:40 ST with PT
Thursday 30 minute hills
Friday 90 minutes yoga
Saturday LSD with running group
WEEK 1 9/14-9/21
Wed 9/14 Weigh In 166.6
7:00 AM - 8:00 AM Mac 3
8:00 AM - 8:15 AM Greek yogurt and raspberries (dairy)
1:00 PM - 1:30 PM Chicken leg/thigh, sweet potato, red bell pepper and mushrooms
3:30 PM - 4:30 PM Mac 3
5:30 PM - 6:00 PM Salmon, cauliflower, tomato and avocado
8:00 PM - 8:15 PM Cottage cheese and nectarine (dairy)
Thu 9/15 Weigh in 162.6
7:30 AM - 7:45 AM Onion, mushroom, pepper and basil omelet [1/2 before run]
8:30 AM - 9:10 AM Aero [30 minutes]
9:30 AM - 9:45 AM Rest of omelet after run
12:15 PM - 12:45 PM Green salad with sprouts and cucumber, sweet potato and chicken leg and thigh
3:45 PM - 4:00 PM Vital smoothie with glutamine, Maca and omega 3 (whey)
6:45 PM - 7:10 PM Salmon, cauliflower, tomato, cucumber, Veganise (no Paleo)
Fri 9/16 Weigh in 160.8
7:30 AM - 7:45 AM Scrambled eggs with avocado red bell pepper and strawberries
9:30 AM - 11:00 AM Yoga 2 [Jade Apple]
11:00 AM - 11:15 AM Apple after yoga
1:00 PM - 1:30 PM Bison burger roasted veggies and greens with Veganise (not Paleo)
3:45 PM - 4:00 PM Turkey jerky (organic cane sugar)
7:00 PM - 7:30 PM Chicken breast and butternut squash
7:40 AM - 7:55 AM 2 eggs and cantaloupe, grapes and raspberries
10:00 AM - 11:00 AM 5k+ run walk
1:00 PM - 1:30 PM Grilled Salmon Salad with oil and vinegar dressing (restaurant)
4:00 PM - 4:15 PM Turkey jerky (organic cane sugar)
6:30 PM - 7:00 PM Bison burger with roasted vegetables, greens and avocado, tomato and Veganise (not Paleo)
8:00 PM - 8:10 PM Frozen banana, vital scoop, protein powder and almond milk (banana and whey)
Sun 9/18 Weigh in 160.8
6:00 AM - 6:05 AM Lab test (adrenal stress index)
7:15 AM - 7:30 AM Scrambled eggs with roasted vegetables and nectarine
8:00 AM - 10:15 AM Cycling 22.5 miles, 1295 calories
12:00 PM - 1:35 PM Huge salmon salad with lemon mustard dressing with Veganise (not Paleo) [1/3 at 12, 1/3 at 12:30, last 1/3 1:30]
5:15 PM - 5:45 PM Roasted chicken leg and thigh, sweet potato and roasted asparagus with coconut oil
6:15 AM - 6:20 AM Vital scoop, Maca, glutamine, paleo powder, almond milk (whey)
7:00 AM - 8:30 AM Mac 4
8:30 AM - 8:45 AM 3 hard-boiled eggs and nectarine
12:45 PM - 1:15 PM Shredded chicken with onion, tomato and cauliflower cooked in coconut oil and curry
5:00 PM - 6:35 PM Chicken breast wing, steamed broccoli carrots zucchini Cole slaw, cabbage soup, yam with coconut oil
Tue 9/20 Weigh in 161.4
8:00 AM - 8:15 AM 2 scrambled eggs in coconut oil and strawberries
9:00 AM - 9:40 AM Fartleks [30 minutes]
12:45 PM - 1:00 PM Chicken leg and thigh, broccoli, cauliflower, butternut squash and cherry tomatoes
5:30 PM - 6:00 PM 1/2 chicken breast, 3 servings of Cole slaw made with Veganise and a banana (banana and not Paleo)
Wed 9/21 Weigh In 161.0
7:00 AM - 8:00 AM Mac 5
8:00 AM - 8:15 AM Chicken breast and nectarine
12:35 PM - 12:55 PM Short ribs, salad with Veganise and avocado and sliced tomato (not Paleo)
3:25 PM - 3:30 PM Apple before workout
3:30 PM - 4:30 PM Mac
5:50 PM - 6:20 PM Chicken breast and wing, butternut squash and steamed broccoli, zucchini and carrots with chicken drippings
8:00 PM - 8:15 PM ½ medium cantaloupe (fruit at night)
I'm still trying to regulate my sleep and evening eating since I have been waking up at around 2-3 am feeling very hungry!!!
If you are interested in listening to the Paleo podcasts, check out Balanced Bites, Everyday Paleo, The Paleo Solution and The Healthy Skeptic, all free on ITunes!
Friday, January 21, 2011
If you are a Jade Dragon or follow my antics on Facebook, you may know I have been struggle to lose the weight I gained over the last year while dealing with a bout of adrenal fatigue as well as recovering from a few other injuries!!! I have been feeling really down about myself...even to the point of seeing myself as a failure!!! I have been beating myself up emotionally and mentally and it was taking a toll in every aspect of my life!!! In an effort to kick start the new year and hopefully get out of my funk, I started a 30 day vegan (caffeine free, dairy free, soy free, chocolate free, alcohol free, sugar free, gluten free, CUPCAKE FREE) group cleanse lead by Tony Horton's (of P90X fame) personal chef, Melissa Costello!!! After the first few days, I started feeling like my old self again...my energy level was through the roof and my foods craving and binges were completely gone!!! Well, I am on day 19 of the cleanse and I am feeling AMAZING!!! If you have questions about the cleanse, let me know!!!
As is the case with most people, when you start feeling better about yourself, the world seems to open up and things start to happen...at least that has been my experience!!! So as I'm looking through my inbox this week, I see an e-mail for Active Ambassadors looking for Fitness Advisers for a unnamed corporate wellness program that is helping it's employees train for their first 5k race in May. It seemed like the perfect job but they were only interviewing 6 people and selecting 4 for 4 different positions...running coach, relaxation coach, nutritionist and something else that has slipped my mind!!!
Well, I applied for a position was a nutritionist thinking this would be a great stepping stone into my new career as a Certified Holistic Nutrition Educator!!! I only had one day to submit the lengthy application. I was really nervous but sent it off anyway!!! The following morning, I received an e-mail stating I had been chosen for an interview!!! Happy dancing and big Woo Hooos when I read the e-mail...in fact, I had to read it several times to make sure I was reading it correctly!!! But as part of the interview process, I had to submit a FITNESS RESUME and an outline of a sample program I would implement!!! I was torn on how to write a fitness resume but here is what I came up with...after re- reading it, I again started to own my accomplishments...I can own how far I have come and what my true motivation is!!! For today, I no longer see myself as a failure and know in my heart the number on the scale does not dictate my worth as a woman!!! I wanted to share this with you in the hopes that putting this out into the universe will open the door for whatever amazing things are coming next!!!
My Fitness Resume
Let me start by saying I was never an athlete growing up, in fact, just the opposite. I was an overweight, clumsy and physically reserved teenager. Spent my early 20’s yo-yo in weight and by age 29, I was 280 pounds and showing the effects of weight related health problems. At 30, I began working out with a trainer and reached a healthy 130 pounds, but never really addressed the reasons why I ate the way I did. As is the case for many women, I ate to deal with my emotions. I continued to lose and gain weight for the next 10-12 years, working out when things were good in my life and letting that part of me get pushed aside when things got too hectic. Life had a way of getting in the way of my good health. In 2007, my mother was diagnosed with colon cancer and passed away 10 weeks later. Needless to say I was devastated by her death and promised myself I would change my lifestyle so this would not happen to me. I felt I had so much to live for and knew in my heart if I did not embrace a healthy lifestyle I would follow down the same path as my mother did.
In May 2007, I joined an online support site and worked very hard to change not only my eating behavior but also my thought process regarding food and exercise. I was not really overweight at the point. I had somehow managed to maintain a “suitable” weight for the past couple years but knew that I needed to become more physically active if I wanted to reverse the effects of all those years I had abused my body with poor food choices and a sedentary lifestyle. I started a daily walking program during my lunch break and added light strength training a couple times a week. I still did not see myself as an athlete and never dreamed I could become a runner. Up to that point I could not even run ½ a block without feeling pain. Through the online website, I connected with a woman who convinced me I could run, if only, I would do some things differently. I followed her guidance and soon found myself able to run. I was still walking daily but I was adding short bursts of running to those walks. Not very long after, while watching the LA Marathon on TV, I decided to register for my first 5k in April 2008. I ran the entire race (I was much faster back then) and felt such a feeling of accomplishment crossing the finish line; I knew I would have to do it again. I ran my 2nd 5k 2 weeks later. I ran a few more 5ks and a couple of 10ks in a very short period of time and then decided to train for my first ½ marathon in October 2008. It was an awesome feeling and I really started to embrace the athlete in me. Since running my first race in April 2008, I have completed over 29 races including 13 ½ marathons, 2 full marathon, a sprint distance triathlon, a marathon distance bike tour and the Hood to Coast relay. Race results are listed at www.athlinks.com Results for 1/16/10 Phoenix RNR ½ not yet listed.
I am currently training for the LA Marathon this March, the San Diego and Seattle ½ marathons in June and the Hood to Coast relay in August.
While I consider myself primarily a runner, I believe cross training is vitally important to keep myself injury free. I cycle 2-3 times a week, do yoga 2-3 times a week, lift weights 2 times a week and hike (weather permitting) once a week. And while I have had my share of injuries over the years, I have been able to keep up a full training schedule for the past 3 years.
Oh, I forgot to mention, I am down 10 pounds since I secretly weighed in on January 1st!!!
My interview is tomorrow at 5:30 (rescheduled from today)...Please send positive vibes!!!
Friday, October 16, 2009
When I left off yesterday some of you may have gotten the impression we were at mile 16 but that was just the beginning of the race....instead of re-writing the account, I will link Suzanne blog here as her account is much more detailed than mine would be!!!
urnal.asp?id=AROSPCGL Thanks Suzanne for such an awesome description of the beginning of the race!!! I loved running with you!!! Mary thanks for the awesome pictures!!! Cherri and Nick...it was amazing seeing you on the beach and CHERRI seeing you at the 1/2 marathon/marathon split was a joy beyond belief!!! Ananda seeing you and your girls along the beach was an awesome surprise!!! You are so going to ROCK you marathon this weekend!!! Angie you are a ROCKSTAR...congratulations on the PR!!!
As I had stated before, fueling and hydration were my main concerns before I started...another concern was porta potties along the way!!! I had a pretty detailed fueling plan....
45-60 minutes before starting time I had 1/2 a raisin bagel, a banana and 16 oz of water!!!
My plan for fueling was a gel at 30 minutes and every 40 minutes until the 2:30 mark, then switch to a mixture of HEED, whey protein, glutamine and salt from hours 3-4 with small pieces of the Pure Fit bar added in if I felt like I needed to EAT, then switching back to gel from hour 4 until the end!!! I had Denise write the fueling times in my wrist so I wouldn't have to try to remember...:30, 1:10, 1:50, 2:30 (gels) 3:10, 3:50 (drank C/P/G/S) 4:30, 5:10, 5:30 (gels)!!! I carried 2 8 oz, 2 10 oz and 1 32 oz bottle of NUUN and refilled my 32 oz bottle with water at a few of the water stations along the way!!!
Here is where my race and Suzanne's got very different...
At about mile 15, I started to notice my left hand was swelling...I mentioned it to Suzanne and she said it was normal so I let it go for another mile or so but my hands started to get numb and my right hand was not the least bit swollen...I think this messed with me a little bit...you hear all kinds of stories and advise about under/over hydration and I wasn't sure at that point if I where I was... I felt good and was running strong but why was my left hand swelling to twice the size of my right!!! To add to this, I didn't need to PEE...which after 16 miles started to concern me...we did take a bathroom stop at mile 4 but usually by this time my bladder is screaming and I'm looking for bushes!!! So just around mile 16 I stop into a porta potty (just in case as I tell my 3 yr old niece) and nothing!!! So I quickly try to adjust my sweaty capris and fuel belt which didn't go well....have you every run with a sweaty seam in the wrong place...you can only do it for so long before you have to stop and readjust!!! It took me until mile 17.5 before I was straight...
Then just before mile 18....as I'm running up the last hill on the Cal State Long Beach campus, my Ipod dies.....yes, mile 18 NO MUSIC!!!! So here I am Mile 18, swollen hand, no running partner, no music and twisted running attire...it took the wind out of my sails for a minute but I walked it off and started to run again....I knew from running this part of the course with Mary 3 weeks prior that just past the 18 mile marker was a couple of nice downhills and then back to some flat terrain...I sucked it up and ran!!! As I rounded on of the corner, I saw a chalk arrow and JC that Mary had written for me and I knew I was going to be okay!!!
From miles19.5 to just passed 20 I walked with a lady who was injured...it was her 3rd marathon but she had hurt herself early on and was just going to walk it out!!! We chatted for a little bit and then I took off running and told her I would see her at the finish!!! After mile 21, I was doing more of a walk/run then a full run....up until mile 18 I was walking every 15-20 minutes while I fueled but from 21-23 I was doing a 8/2 and then from 23-25.5 I was doing a 5/5...then I saw Mary and Janey!!!
I knew they would be there...I had no doubt in my mind but I didn't know what a welcome sight they would be!!! I was hot and tired and ready for this to be over and to see Mary with a cupcake in hand as beyond fantastic!!! They ran with me for about 1/2 mile and then I took the cupcake from Mary, handed her my water bottle that I had been carrying for 26 long mile....as I hit the chute, I saw Denise...she was waving me in and it was like I was flying....there was nothing beneath my feet...all I could feel was the power in my legs and the freedom my heart as I raised my arms in victory as I crossed the finish line!!! Official time 5:44:10!!!!
aid=29273&id=1625957298 For all the pictures along the course check out my Facebook page!!!
Thursday, October 15, 2009
I have been sitting here trying to formulate a great story about my first marathon but there really isn't a great story...just a simple one....I trained, I respected the distance and I passed the test and I made some great friends along the way!!!
The weekend started when I picked Janey and Mary up for the expo on Saturday morning!!! We were meeting everyone else at the expo or at dinner later in the evening. Denise had texted that she was there early to see Steve Mackel of the Sole Runners team speak on ChiRunning...that is Mary's running group so seeing their familiar logo along the course was really helpful (but I'm getting ahead of myself) www.solerunners.net/ !!! We met up, had lunch and then ventured over to the expo where we found Suzanne and her kids!!! After getting my bib # 666 (yes 666), my T-shirt (in medium, they were out of small and extra small by that time) and my goodie bag, I was ready to hit the expo and pick up my last minute supplies (26.2 temporary tattoo, 5 Clif gels and a Pure Fit bar) and see what kind of free stuff I could snag!!! There was very little free stuff this year compared to last year but I did manage to get a free hat from Pure Fit for being a loyal customer!!! www.purefit.com They are my favorite bar for long runs!!! After walking the expo, we meet Jasmine and her husband Rick and chatted for a bit!!! They are an awesome couple!!! It was almost 3:30 by then and Denise and I went to check into our hotel...we would drive over and then walk back to gauge how long it would take us in the morning to get back to the starting line...it only took 15 minutes at a leisurely pace so we figured 25-30 minutes would be sufficient in the morning with the crowd!!! The room was great....with a full kitchen and free internet access!!!
By the time we got back to the expo it was almost time for dinner so we walked the few blocks to George's Greek Cafe for our carbo-load dinner...some might think this is a strange choice but I wanted to stick to food that I was familiar with and since I don't eat white pasta, I figured Greek would be a good healthy choice!!! www.georgesgreekcafe.com I had the falafel sandwich with lentil soup!!! It was amazing and sooo filling but not heavy!!! I now regret not getting baklava but nuts and butter pre-race might not have been a good Idea!!!
Missing from the pictures are the great boyfriends and spouses that were taking pictures (thanks to Mario, Bob, Bill, Kerry and Geoff)
After dinner we said our goodbye and well wishes and made plans to look for each other in the morning!!! Most of us were starting in Wave 4-5 so finding each other might not be so bad!!! We walked back to the hotel and started to prep our stuff for the morning!!! I still wasn't sure what I would be wearing, that would be decided in the morning depending on the weather....I had many options so I wasn't worried I just wanted to be prepared!!! I was also running with a lot more stuff than I was used to....fueling was a big source of stress for me during training...I didn't want to make any mistakes with my fueling and hydration so I planned on carrying lots of stuff!!! I had 5 packets of Clif gel + 4 Hammer gels in my flask (which I didn't use), 1 Pure Fit bar (cut in 6 pieces), a baggies with a mixture of HEED, whey protein, glutamine and salt, and my 4 bottles filled with NUUN...I also carried a 32 oz water bottle in my hand which I had filled at various water stations along the way!!! I also had some hard candy, Extra sugar fee gum and some extra salt packets!!!
I was in bed by 10 and asleep very soon after... I wanted to be up by 5 and out of the room by 6:15!!! Everything seemed to be going as planned!!! We got up on time, went down to the hotel lobby where they had a free breakfast lied out for us....fruit, cereal, bagels, muffins, coffee and juice...we grabbed some coffee, fruit and bagel/english muffin and heading back to get ready...you could feel the energy in the air!!! It was electric!!! I really wasn't nervous, just excited and ready to get started!!! We finished getting ready, after some last minute clothing changes...turns out no need for long sleeves, gloves or even a jacket!!! It was going to be a glorious day to run!!! We were out of the room and on the road by 6:15!!! By that time the bike tour had already started and we had to dodge cyclist to get to the starting line!!! We found baggage check, stowed our stuff and headed to our corral!!! We found Janey, Suzanne, and Tammy!!! and then Mary and Patty found us!!! We hugged and wished each other luck!!! We all had different race strategies so it was likely we would not see each other until after the race!!! Since Suzanne and I ran San Francisco and Disneyland so well together we had planned on starting the race together and staying together as long as we could but knowing we were each running our own race and may separate into the race!!! We were together for most of the first 16 miles!!!
Wow...this is getting long and I need to get to work....will continue later.....
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