Long time no post...

So...I haven't posted in a while, but that doesn't mean I have been slacking off!  I've actually been keeping with my workouts and staying motivated.

Since I've started this process, I've lost 2" in my bum, thighs and hips.  I've got some stubborn belly fat that doesn't seem to want to get with the program.  Granted, I'm not being as diligent about what I eat as I was, so I'm sure that's part of the problem.

Surprisingly, the cellulite in my thighs and butt is getting the hint and slowly vacating the premises.  Woot!  All in all, I'm pleased with the progress I'm making.  My arms look great, and I don't hate my legs.  I've got some impressive little biceps and quads forming!

I'm still lifting, and loving it.  I'm up to 27.5lbs on my barbell, and I'm planning to increase another 5lbs next week.  Since I've incorporated the barbell and started doing deadlifts, My hamstrings have become more flexible.  There is a lengthening of all the muscles in my legs, and I'm finding them more aesthetically pleasing.  They're by no means perfect, but I don't hate them.

We haven't had aerial class since the end of June, so my upper body strength is decreasing.  I'm going to try to increase the number of pull-ups I'm doing in an effort to keep my strength up.  For when class starts in September.    

Out of the fog

It didn't take as long as I expected to recover from my weekend at the Renaissance Festival.  All it took was reaching my water goal, eating good, clean meals with a balance of protein, carbs, and healthy fats and a good strength training session.  

I fell into bed after Midsummer rehearsal Monday night and slept through very well.  I woke up feeling like a rockstar!  My brain wasn't foggy, my motor skills were back, and I wasn't dreading trudging my way through an eight hour work day.  AND I lost 2.5 of the 4lbs I gained over the weekend! 

I decided to switch up my strength training, because I've noticed that I have these little bulgy bits near my armpits that make wearing tank tops and sleeveless bodices unsightly.  I've also been developing what I call a mini-muffin top.  As I was browsing the Fitness and Health section of Pinterest, I came across this workout that is supposed to work all the bits that regular moves miss.

http://www.prevention.com/fitness/strength-training/fat-burning-workout-routines-trouble-spots?cm_mmc=Pinterest-_-Fitness-_-Article-_-So%20Long%20Spillover%20Spots  

I did one set of each move in addition to the 2 sets of modified pull-ups I've been doing.  Once I'm more comfortable with the routine and don't have to check back to see what move is next, I'll add another circuit, possibly a third.

This morning, I woke up and looked down at my mid-section and could see ab definition.  That was exciting as I've not had any ab definition in ages. 

I'm feeling good and can't wait to conquer my next hurdle, whatever that may be!

  

Skinny vs Strong

I read this blog post today, and it really made me think.  It's about body image and the desire to be strong vs the desire to be skinny.  It made me very sad to think that there were probably girls in my classes in high school and while I was teaching drama who felt the way Sophia did. No girl should ever have to feel that to be accepted, she needs to starve herself. The top priority should be health. If you are eating so little that you can't function properly, there is definitely a problem.  

I never really felt pressured to be skinny in high school. To be fair, I WAS skinny in high school. I was slender, but well muscled, because I was a dancer and a swimmer. I never felt remorse (and still don't feel it) over that cheeseburger or piece of cake. I've always had a healthy love of food.

My senior year, I weighed 79lbs, but it was a healthy 79lbs. Before you get indignant and scoff, you have to remember that I am tiny. I'm 4'10" tall, so 79lbs of muscle looked much better on me than 79lbs would on someone who is 5'3".

It's been only recently that I've begun to feel panic about my body. My muscle mass has decreased significantly, and I've gone soft everywhere. When I realized that I was almost 50lbs over what I was in high school, but that it was mostly fat, I was horrified. I still looked okay as long as I was fully clothed, but most of my muscle tone was buried under an increasingly thick layer of fluff and cellulite. And my blood pressure was sky high!

I didn't freak out. Okay, I freaked out a little, but I didn't go on a crazy binge diet. I've simply been eating cleaner and healthier while incorporating three strength training workouts into my schedule. If I have the time, I'll do a Zumba session on my off days.

Since January, I've dropped 20lbs and gained quite a bit of muscle tone in the process. I'm never going to be 79lbs again, and I'm fine with that. I like finally having boobs, frankly. But my body was getting away from me, and it was time to get it reigned in.  That being said, I still have some work to do.  I'm trying to think more in terms of inches than pounds at this point.  I'm building more muscle, so I may not drop any additional weight.  In fact, I may gain a little, and that's just fine.

Conquering the Crossback Straddle

Last night's aerial class was extremely gratifying.  After three months of aerial class, I have finally conquered the Crossback Straddle.  Combine that with performing Double Dance Wraps in the air successfully on the first attempt and performing the Marionette for the first time, and you had one happy pixie.

Combine that with dropping 6 of the 15 pounds I have left to shed, and I'm feeling pretty spectacular.  (Granted, after last night, I feel more than a little like someone beat me with a stick, but that will pass!)  My body is getting stronger, I'm getting leaner, my belly is flattening out, and I'm having a grand ol' time.

What is "Active Recovery"?

Aerial class is working a completely new set of muscles for me.  In the past, my strength has been in my legs.  So, naturally, my aerial classes have left me a bit (read, extremely) sore the next day and even more stiff and sore 48 hours after.

In researching how to prevent this soreness, I kept seeing the term "active recovery".  The first question I had was "What is active recovery?"  Active recovery refers to a low-intensity method of exercise done either immediately after or the day after an intense intense workout.

Unfortunately, I don't have time after my aerial class to do any low-intensity cardio, because I'm getting in my truck right after class and sitting for 10 minutes on the drive home.  At that point, a low-intensity workout becomes pointless as my muscles are no longer warm.  

So, it looks like I'm stuck with option number two, which will be a low-intensity cardio routine the day after aerial (or any of my other conditioning sessions).  It's not ideal, but perhaps it will help with the lingering soreness on day 2 after a workout.  It's certainly worth a try.
http://sportsmedicine.about.com/od/tipsandtricks/a/activerecovery.htm

The following article mentions Self -Myofascial release (SMR), which is a method of self massage using foam rollers or tennis balls.  I use tennis balls and have found that massaging my forearms after an aerial class helps release the muscles.  I have been doing this for the last two weeks, and as a result, my forearms haven't been sore at all.
http://www.builtlean.com/2013/01/21/active-recovery-workout-ideas/   

I hope this helps those of you who may be experiencing the same problems I am.

The fitness roller coaster

I'm so good about being fit and healthy...for a few months at a time.  Then, a switch flips and I sabotage myself.  At the moment, I have several things working against me:

1.)  The scale I was using was out of balance.  WAY out of balance.  So, while I thought I had only gained 20lbs, I had really packed on 30lbs.  Oy.

I really just feel horrible physically right now.  It was fine when I was just 10lbs over my targeted weight.  I could deal with that.  I still felt good, and I was okay with how I looked.  At this point, I'm not okay anymore.  I don't like the way I feel, and I don't like the way I look...Except that I actually have boobs now.  That's always a plus.  But the boobs don't make everything magically better.  I still feel like crap, and I don't really like what I see when I look in the mirror anymore.

2.)  My blood pressure is getting high.  I can feel it every time I workout, creeping up, making my face red.  I've been reading up on it.  Apparently, a 30lb weight gain will do that to you.  I've lost 10 of those pesky 30lbs.  Now, I just need to lose the other 20lbs, and I will be golden.

Sodium intake, of course, also affects blood pressure, and I'm pretty sure I'm having way too much.  For the past three days, I've woken up with swollen feet and fingers.  I'm drinking enough water, but I'm retaining water like a sonofabitch.  It's not pleasant, and it has to stop.

Things have to change, and I have to make those changes now.  I really need to get myself in order.  I don't want to have a heart attack at thirty-one years old.      

3.)  I've been taking aerial for a little over two months now.  I love it, and I'm getting stronger every week.  I can feel it.  I'm just not where I want to be.  So, I'm going to have to kick it up.  The frustrating thing is that I am so sore after one full aerial class that I'm afraid to do anything the next day.  I'm going to look into active recovery and see if I can find a routine that works for me.  I want to maximize my strength building without over-exercising, which is just a glorified form of anorexia - one that is rampant today.

4.)  There is a Whataburger down the street from my house.  I love bacon cheeseburgers.  While they are not reactive for me, I really need to not have it more than once a week or once every two weeks.  It's so difficult.  It's just right there, beckoning to me.  "Libasaurus, come to me.  Partake of my bacon-y, cheesy goodness!"  Oy.

5.)  There is something in bloom right now that is making me puff up like...something that puffs up.  Saturday morning, my eyes were so swollen I could barely keep them open.  I'm also randomly breaking out into hives.  Yay!

6.)  I don't have anyone to hold me accountable for my own health.  My aerial instructor holds me accountable one day a week.  I feel like I'm letting her down if I miss a class, and I'm constantly driven to push myself because she believes in me that much.  I just need that the other six days of the week.  I really do need a fitness buddy.  Or a drill sergeant.  Or Nick Fury.

Argh!  I am so miserable!!!!!!!!

Back On Pointe

If you're looking for well thought out and challenging fitness routines, Back On Pointe is a good place to start.  She has well-rounded general workouts and several different workouts if you're targeting muscle tone in specific areas of the body.

Upper body strength is of the utmost importance in aerial dance, and I have been on the search for upper body and arm routines that I can supplement my training with.  Everything I've read says your body gets used to doing the same sets of exercises over and over again.  So, I want to constantly be doing something different.

Her routines are great, because you don't have to go to a gym to do them.  Most of the exercises use things commonly found in your house.  Some of them occasionally require free weights, but they are inexpensive and can be found at Wal-Mart or Target.  

The only thing I don't like about her routines is that she's fond of the Mountain Climber move.  I hate that move.  I want it to do die in a fire.

It's too soon yet to make any sort of judgement on the effectiveness of the routines, but I will you posted.

Post-Workout Smoothie

Smoothies can be a great way to start the day,but they can also be They're also great recovery drinks pre- and post-workout.

My current post-workout smoothie is a Chocolate Banana smoothie:

1c goat milk
1T cacao powder
1 banana
1t honey
 
I once read an article that chocolate milk was the best recovery drink after working out.  The article suggested that drinking an 8oz glass before your workout gives you the carbs and protein needed to power through your workout.  It goes on to say that drinking an 8oz glass after your workout provides the rest of the protein needed to repair your muscles.  The article said that you would feel less sore if you followed this method.  And you know what?  It was right.  After trying this method, I went from being so sore I could move after a workout to being barely sore, if at all, the day after.

http://eatthis.menshealth.com/content/chocolate-milk-diet

http://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/chocolate-milk-after-workout/

Protein

Protein is a pretty important part of the human diet.  It's one of the three sources of fuel the human body runs on (fats, carbohydrates, and proteins).  Making sure you have enough protein within 30 min of your workout is imperative to muscle repair.

While it is important, you only need so much protein in your diet, even you are physically active.  A sedentary woman only needs .4g of protein per pound of body weight per day, while an active needs .6g.  The human body can only absorb around 7g of protein per hour.  If digestion takes between 4-5 hours, you're look at at max of 28g - 35g of usable protein in a meal.  It is generally recommended to divide up your protein between meals.  How you do that is up to you.  I prefer to start the day off with a bang and have a 1/3 of my protein at breakfast.  I get this with my smoothies and flax granola.  I try to have only a small amount of protein at lunch, because I tend to get lethargic going into the latter part of the day if I have too much.  I usually have a bit of protein with my afternoon snack and then have the remainder at dinner.

On days that I have a workout, instead of a snack, I will have a pre-workout smoothie and a post-workout smoothie, with 9g of protein each.  For dinner, I will have the remainder of my protein.    

http://www.health.com/health/article/0,,20410520,00.html

http://www.marksdailyapple.com/dear-mark-how-much-protein-can-you-absorb-and-use-from-one-meal/

http://sarahfit.com/why-protein-should-be-your-workout-companion/

http://www.livestrong.com/article/530256-how-much-protein-should-a-female-take-post-workout/

http://www.merckmanuals.com/home/disorders_of_nutrition/overview_of_nutrition/carbohydrates_proteins_and_fats.html

http://www.active.com/nutrition/Articles/Get_enough_protein_after_your_next_workout

http://greatist.com/fitness/what%E2%80%99s-best-source-post-workout-protein

Becoming a stronger me...

Aerial class is rocking my face off!  I have phenomenal instructor, and I love my classmates.  There are all kinds of people in the Beginner class from all different walks of life.  Some stay, some take one class and decide it's not for them, but whether they stay or not, we're all very supportive of each other.  

The best part about it is that I can tell I'm getting stronger.  Our instructor has us do conditioning exercises that target the muscles in the upper body.  (I spend half the class upside down in handstands, cartwheels, or doing bridges.)  

Before I started aerial I had very little to no upper body strength.  I've danced for more than half my life, which has led to having very powerful legs.  Arms?  HA!  There was a major difference from last week to this week; though, to be fair, I didn't go to the two classes before last week, and since then, I have added two additional workout days to my schedule.  But it makes a huge difference!  I'm at the point where if I'm having a difficult time with a wrap that I can usually hang in the air long enough to get into the position I need to be in.  It feels great to be making progress, however slow it might be.   

   

Smoothies!

I love smoothies, because they're quick and easy.  I'm talking smoothies you make at home--not the ones you get Jamba Juice that are chock-full of sugar and end up being worse for you than a cheeseburger at your favorite pub.

I find that smoothies are great to start your morning off with an energy boost.  Currently, my favorite smoothie is my Avocado Banana Berry smoothie.  The creamy texture from the avocado and banana makes it oh-so-pleasing to the palate.

1/2c goat milk
1/2 avovado
1/2c strawberries
1/2c blueberries
1 banana
1t honey
1T flaxseeds or chia seeds

I use goat milk because it is easier to digest than cow's milk, and it provides a good source of protein.  For a more Plan friendly smoothie, substitute coconut milk for the goat milk.  I have found, however, that the protein in the goat milk gives me more of an energy boost than coconut milk.

This smoothie is great as a pre-workout drink because it gives me an energy boost.  The healthy fats from the avocado and the antioxidants from the berries also make this a good smoothie for fighting skin breakouts.  (Very good if you're detoxing on The Plan).

Still hanging in there

I'm still on The Plan.  I'm just horrible at blogging.

I've lost the 20lbs I had gained, and my skin is clearing up.  Woot!

I'm going to stick with The Plan, simply because I feel better and have more energy than when I'm eating the foods that make me miserable.

I've added two more days of exercise per week, since Lyn-Genet suggests exercising no more than 4 days per week for no more than 45 minutes per day.  Honestly, I've been exercising 3 days per week for 1 hour, but I'm keeping it simple with basic strength exercises and my aerial class.  I'm not going nuts with the over-exercising.  1.)  In my experience, while exercising regularly is supposed to make you feel happy and when I over-exercise I just feel miserable.  2.)  Over-exercising can cause your body to go into famine mode and have the opposite of the desired effect you are looking for.

http://fitness.mercola.com/sites/fitness/archive/2012/12/28/7-hidden-signs-of-overtraining.aspx

http://www.eatingdisordersonline.com/explain/anorathletica.php

http://health.usnews.com/health-news/blogs/on-fitness/2010/11/05/10-signs-youre-exercising-too-much

A pleasant surprise...

I am aiming for beginning The Plan next Monday, but I've already lost 10 of the 20 pounds I'd packed on.  I haven't even really changed any of my eating habits. I haven't eliminated any of the foods I usually eat; nor have I limited the amount of food I am taking in.  

So far I've done three things: I picked up the supplements to stimulate my thyroid, cut out soda and started drinking more water and BAM!  A week later, I'm 10 pounds lighter and a great deal less miserable.

Going into this, weight loss was not a huge concern for me.  I did want to get rid of the 20 pounds I had gained, but I just assumed getting my thyroid and hormones under control would result in losing that weight.  Eventually.  I had no idea it would happen this fast.  It makes me even more interested to see how my body is going to respond to The Plan.

    

Experimentation is fun!

I think the reason The Plan is so attractive to me is that it's like a science experiment.  Once you've done what Lyn-Genera calls The Cleanse (which really isn't like a cleanse at all, because you're eating food instead of fading on water or juice), you're body is in its "control" state.  From there, you begin your experimentation by adding in more reactive foods gradually, weeding out (or not) the ones that aren't working for you.

I haven't  begun the cleanse yes, but I've purchased some of the foods from the cleanse portion of the plan to see if they are palatable for me. 

One of these foods is coconut milk.  I'm not terribly fond of coconut, but I've found I enjoy the consistency of coconut milk more than I do cow's milk.  That's something I never in a million years thought I would say. 

I'm really looking forward to The Plan, because it allows you to discover new foods and encourages you to eat until you are full.  None of that counting calories and eating like a bird crap.  For a person who genuinely loves food and enjoys eating, that's the best thing you can say!

Kicking the habit...

I'm a Diet Dr. Pepper junkie.  I love the stuff.  However, I'm reading everywhere that says the sweeteners in my favorite diet soda could be making my hormones wonky.  It could also be mutating my DNA and raising my insulin levels just as much as regular Dr. Pepper would.  The artificial sweeteners could also be contributing to the massive migraines I've been experience on a regular basis.

The Plan discourages drinking any soda, because you're pumping chemicals into your body.  So, I've made a conscious effort not to drink my beloved DDP this week.  I've cut soda out of my life before, so I was fully expecting the misery of a pounding headache.  However, I have been pleasantly surprised.  The few headaches I've had have been manageable.

I also feel more clearheaded than I have in a while.  In addition, the desire to crawl into bed and hide from the world in less prevalent.  I've even been in a decent mood the last couple of days.  In fact, yesterday I was laughing and joking and being silly.  I can't remember the last time that happened without some sort of bite or sarcasm behind it.

It's not going to be easy, and I will probably cave a couple of times, but I'm hoping the radical difference in mood and disposition will be enough to motivate me to stick to my guns about this.  Wish me luck.

http://arizonaadvancedmedicine.com/articles/diet_soda.html

Dandelion Tea

As I'm gearing up for The Plan, I'm stocking up and beginning to take the supplements Lyn-Genet recommends to help stimulate the thyroid.

She also recommends a liver cleanse or drinking dandelion tea because they flush the liver of toxins.  I'm not going to take a cleanse pill for any reason.  I'm taking enough supplements to get my thyroid in check.  So, I started looking into dandelion tea instead.

In researching dandelion tea, I'm finding benefits that make me want to give it a shot.  Apparently, women have used it for centuries to stave off cramps.  Why am I just learning about this now?!  Why couldn't someone have told me this decades ago?!

Did you know your liver performs over 500 functions, including hormone control?  I didn't know that!  I also didn't know that the health of your liver has an effect on your allergies.

After my research, I had my first cup of dandelion tea.  I'm not gonna lie.  The smell is kinda awful; but once you get over the initial impact of the smell, there is a subtle, nutty smell.  To me, dandelion tea smells and tasted a bit like roasted peanuts.  I had to force myself to finish the first cup, but I think it's something I can get used to.

I'm willing to try most things that will help me get my hormones and thyroid under control.  If I can do it without poisoning myself with chemicals and pills, so be it.

http://www.healthhomehappy.com/2010/10/natural-remedy-dandelion-root-for-liver-health-and-fat-digestion.htm
http://www.amazing-green-tea.com/dandelion-tea.html
http://www.buzzle.com/articles/dandelion-root-tea.html

The thing about hydration...

The thing about hydration is that I don't really know how much water is enough.  

We've heard from childhood that every person should drink 8 glasses of water a day.  But is that really enough?  Or is it too much?  

I've found several resources that are debunking the classic command of drinking 8 - 8oz servings of water per day.  The May Clinic seems to think it's not enough.  http://www.mayoclinic.com/health/water/NU00283

Many of the articles say you should be drinking half of your body weight in ounces.  For example: If you weight 160 pounds, you should be drinking 80oz of water daily.  Okay, but when I follow this rule I end up being thirsty all day.   

Lyn-Genet says add lemon juice to your water, and it will make it easier for your body to absorb the water.  She also says that you should drink all of your water before 7:30pm, so you don't gain excess water weight over night.  More about lemon and water, the alkaline duo here:  http://www.lookgreat-loseweight-savemoney.com/lemon-water.html.  

However, there are other articles that say you need more than 8 - 8oz glasses of water per day and that I should be drinking water right before in order to avoid being dehydrated over night.  

The science nerd in me says, "Now, wait a minute."  I know that over-hydration can be just as bad as dehydration.  When you over-hydrate, the water depletes your body of essential vitamins and minerals.  Learn more about water intoxication here:  http://chemistry.about.com/cs/5/f/blwaterintox.htm. 

So where is the happy medium?  How much friggin' water am I supposed to drink?!  

Good News!

Yesterday's post was about unfriendly foods.  Today is about a surprisingly friendly food:  Pizza.

I'm not a fan of traditional fast food pizza.  I'm a pizza snob.  It's why I usually only eat pizza from Andolini's Pizzeria.  They use high quality ingredients, and they make their mozzarella fresh.  It's drool worthy.  

In any case, the roommate took me to Andolini's for dinner last night, and I am pleased to announce that one of my favorite pizzas - The Athenian (kalamatta olives, feta cheese, olive oil, mozzarella, sausage) seems to be fairly friendly!  *happy dance*  I substitute the sausage with chicken, because I'm not a fan of sausage pizza.  Chicken Athenian in going on my list of "Friendly" foods to try.

The sausage version, on the other hand, is going on the "Unfriendly" list.  I had a piece by accident and blew up like a balloon.  Eh.  You win some, you lose some.  I'm just tickled the chicken version is more friendly.  

Fast Food Nightmare...

I've finished reading The Plan by Lyn-Genet.  In doing so, I've noticed a few things about the foods I'm eating.  I've begun to create an "Unfriendly" list for myself.

A few days ago, I went to my favorite Italian restaurant with my girlfriends.  My meal was delicious, and something I'd never tried before.  It was Chicken Florentino--a cheesy, lemony creation with spinach and penne pasta.  I've suspected for a while now that pasta and I aren't exactly on friendly terms.  On multiple occasions, I have scarfed down a delicious pasta dish only to wake up in the middle of the night with sever intestinal cramps.  If I stick to reasonable portions, it's not a problem, but if I binge...Well, things get ugly.  The Chicken Florentino caused a similar reaction, and sadly, I added it to my "Unfriendly" list.  

***DISCLAIMER***  This is the point where guys may want to turn away, because I'm going to talk about "girl time."

I've always had problems with my period.  It never lasted the 3-5 days everyone tells you it's supposed to.  Oh, no.  Not for me.  On top of having digestion issues and intense cramping, I also got saddled with periods that would last 7-14 days.  That was if I was lucky.  Recently, I had a period that lasted 14 days, but I spotted for a solid 8 weeks after that.

A year and a half ago, I was in the emergency room with abdominal pain so bad every doctor I saw that day was certain it was appendicitis.  When they did my CAT scan, however, they found multiple cysts on each of my ovaries.  Then, it was onto a pelvic exam that confirmed a total of 13 cysts.  Oy.

In The Plan, Lyn-Genet cites examples of women who have trouble with infertility, Polycystic Ovarian Syndrome and severe PMS.  Each of these women were able to overcome their issues by following The Plan.  

The concept that a food may have a direct impact on certain health issues made stop and think.  If these women were able to sort out their health concerns, it might be beneficial for me to try it.  After all, their problems were with their reproductive system, and so it mine.  

The day after the Chicken Florentino disaster, I went to Taco Bell, because it was close, quick and cheap.  I ordered the Cheesy Fiesta Potatoes (a personal favorite) and one Taco Supreme.  BIGGEST MISTAKE OF MY LIFE!  I don't eat there all that often to begin with, and I probably won't eat there again.    

I immediately felt discomfort in my digestive track.  I always thought it took up to 8 hours for a meal to fully digest; but if the food is reactive for you you could feel the effects as soon as your digestive juices go to work.  

45 minutes after eating my meal from Taco Bell, I began to have pain in my ovaries.  Coincidence?  I'm leaning toward no.  

I started out the day with a flat belly, but 1.5 hours after eating the meal from hell, I was uncomfortably bloated with a distended belly.  o.O  Trust me when I say I will never do that to myself again.

I haven't started The Plan yet, but it's definitely made me aware of what I'm eating.