Even when on the road...

In an attempt to be more dedicated to my efforts - I took an hour to prepare and pack food for 2 (and a bit) days on the road.  Being away from home often times leads to impulse eating from convenience stores and Timmy's.  

Breakfast 

3 eggs, 2 egg whites with 1/3 cup diced Country Naturals Ham, mushrooms, broccoli, and a little squirt of spicy ketchup.  Usually I will also have a protein shake with coconut milk, a few blueberries and ground flax.

Coffee with cream (low fat)  

Morning Snacks

Greek yogurt with some homemade "cliff bar" granola (approx 1/4cup) or pumpkin protein bar with almonds.

Lunch

Salad with chicken breast or tuna, balsamic dressing.

Afternoon Snacks

P28 bread with almond butter and reduced sugar jam or honey.  Apple pre-workout. Sometimes a handful of trailmix (or a few)

Post Workout

Whey Protein Isolate with 5ml Glutamine

Supper

2x Talapia cooked with Mrs. Dash Lemon Pepper, lemon juice, broccoli and sweet potatoes.

Usually I would also have 1/3 cup brown rice (but was too lazy to get this made before I left!)

Bed Time (sometimes) 

Steel cut oats with berries (sometimes I have this for breakfast instead of eggs)

Supplements

Omega 3 fish oil pills (Costco)

Multivitamin

Glutamine - post workout

Protein powder - post workout and sometimes with breakfast, occasional baking

I don't stray too far from this.  I am quite content with my favorites.  I sometimes experiment with baking or new meat recipes, but otherwise am quite plain.  

I also would love to find the diligence and dedication to keep up with this every day...some days are complete write offs...but otherwise I find that if I PACK a lunch or my containers for the day - I stick to the plan.  If I dont...I graze and graze from cupboards to fridge.  

As I progress through my plan I am finding that eating better is becoming more natural.  It compliments and fuels what I am doing at the gym and during the day...I still am quite uneducated on what macronutrients I am getting (or missing out on) - but this will come.  I can definitely say that I am craving sweets less and less each day and that I rarely feel hungry or bloated lately.  Food is by far one of the most challenging things to figure out and experiment with and dedicate yourself to but it is so very worth it when you see how your progress is enhanced by good food choices!

It is the second night of my trip and I can proudly say I have not purchased any food besides my morning coffee!  The students in my class want to take me out to lunch tomorrow (probably rude to take my lunch...but I will order a salad anyway).  Im not so dedicated that I cannot manage a meal out - but I am so glad I brought my own food.  Being in a hotel with fridges in the room and continental breakfast areas (for any things you forgot like utensils!) is a huge help!  

And to top it all off - for the first time in my life - I went by myself to a gym that I have never been to...went in and did my entire workout like a pro!  This is a very huge accomplishment for me and I was quite proud of my confidence and execution of my workout for the day.  I won't lie - the fact that I rather jacked guy asked me what I was "training for" was quite a compliment - my answer....

....Stay tuned!

Small Accomplishments

It has been a while since I have written anything here - mostly due to lack of spare time as well as very little to talk about!  I know!  Who would have thought I would have little to talk about!


Regardless - I thought it was time for an update.  


I'm in Week 4 now and just got some changes to my program.  It's like getting a Surprise Bag - you never know what you will get!  The additions and changes are pleasing - not drastic and totally new - but building upon what I did in the first 3 weeks.  I have reflected a bit on my goals as well as the results I am seeing thus far...


Flexibility
I spend 15 minutes stretching and warming up and yet another 15 to cool down.  This may seem like a lot to some people but I have come now to enjoy it.  Sure my time at the gym is longer but I honestly look forward to the stretching and med ball molesting (rolling out my muscles).  I think even the gawkers at the gym have come to accept my claim to space on the mats.  I can certainly see that my flexibility will be a very hard thing to see significant results with - but the fact that I can touch my toes now and my posture has improved slightly are all big accomplishments to me.  This will be a never-ending struggle for me - so I will continue to take all the time I can to keep working on this. 


Delayed Muscle Soreness
The flexibility has paid off in other ways too.  I feel safer with my movements when doing squats and deadlifts and I find I am not in nearly as much pain the next day.  In fact - I have had very little pain the next day after a hard session at the gym.  Sure I feel the thightness in whatever muscle group I worked but none so much that I cannot function.  This is a significant improvement from before.  I attribute this mostly to the stretching and ball rolling I do but also to the safe movements and progressive plan I am on.  It could also be said that the protein and glutamine that I take post workout would help with this too.  Regardless of what is making it FEEL better - I definitely value this improvement!


Strength
I often times got frustrated in the first phase that I was not challenging myself enough to life HEAVIER and for being such a sissy.  But I have regrouped my intentions and have accepted that lighter weight with proper movement and attention to breathing is much better for me.  I still like to feel a Hulk-Like sense of accomplishment by putting on another 5lb plate (lol baby steps here!) but I definitely do not want to risk form and potential injury for the sake of having more weight on the bar.   And yet I look around the room of the gym and feel a sense of pride that besides the elite women in there - I have way more weight on my bar then the rest of them.  A little healthy drive for competition never hurt any one either. 


I was also struggling with my grip...and always will.  With kid-sized hands I find it very hard to hold the bars.  My callouses are a little piece of pride (and my trainer will call me a sissy if I get gloves) but my wrists and fingers cannot hold the bar with any more than 90lbs on it.  Trust me - I tried - Gosh I hate being the one that everyone turns to see who dropped the bar!  So I got straps.  And what a difference today!  I was brave and didn't feel distracted by my slipping fingers...and lifter heavier than I have yet.  Now that I know how to use them better - I will focus on form and pushing myself to do a more controlled movement - adding weight as I can safely.  


Physique 
I have noticed subtle yet impressive changes with my physique since I last posted pictures.  I can see more muscle definition in my arms and my middle has leaned out a little.  More importantly - I feel SO much better with my posture!  A better posture just makes everything else appear better in my opinion.  I also have tanned a little....allow me a little vanity....and to sum it all up - I just feel better and more confident about my body.  I feel pride for the changes I see and excitement for where it is headed.  I know that one tends to put so much emphasis on the physique - as my trainer reminded me I was doing - but it's hard not to get excited about the changes.  


Cardio
1 SHORT metabolic workout per week.  For all of you who think it is about cardio or that I do loads of cardio....wrong.


Diet
There is a direct relationship between being committed to the gym and my plan and what I choose to eat.  It is easier to say NO THANK YOU to things of temptation, it is easier to pack smart lunches, and it is definitely easier to see the benefit of conscious food choices.  I eat 6 times per day and enjoy a wide variety of food.  I have had less and less cravings and I feel better in general.  The food I eat is fuel for my day and my workouts and at times I even wonder if I should be eating more!  That being said - I still enjoy cream in my coffee and a handful of Golden Grahams and an Oreo or two as I choose.  And I cannot for one minute say I won't be enjoying a few glasses of wine tonight!  But to feel so good about how well I have been doing...to blow it all on a binge or any kind....it is not worth it.  


So over 4 weeks I have established a better routine and have had small gains that perhaps only I can be the judge of.  But regardless I am happy with where I am now and where I plan to be....


Next blog posting - goals.  I have avoided this topic for a long time...so it's time to commit and put my money where my mouth is.  Spartan anyone????