Progress

Things are starting to ease up on the back. Still taking it easy and laying off of the lifts. Missed the 4:00 class I intended to do and had already promised Sam I would do the Gymnastics class since it is all stuff I can do. Following gymnasty I worked some DU...still little progress there, but I think I'm getting the elbow tuck now.

Don't you worry little barbell, momma's coming for you. Sit tight and dry those tears. There will be big lifts again.

Breakfast @ 7:30

1 whole poached egg
1/3 avocado
2 slice bacon

Snack @ 10:30

35 g protein shake
15 almonds

Lunch @ 1:30

2 c salad mix
4 oz ground turkey breast
1/2 c quinoa
1/3 avocado
1/8 c black beans

Snack @ 4:30

35 g protein shake

15 almonds

Gymnastics

Lsit practice (got my legs out...kinda)

Weighted pull ups (10#) using purple and thinner green band

Death by ring row (8 rounds + 7 reps)

Lots of single unders trying for doubles

After workout

Muscle Pharm Aminos

Dinner @ 7:30

4 oz chicken breast
1/8 c black beans
1/3 avocado
1 C steamed veggies

Later:

35 g protein shake

Making Lemonade, who has the vodka?

No lifts for momma, so making lemonade. I "get" to train stuff I would normally avoid. *cue crying and temper tantrum* I didn't really do as much as I wanted to today, mostly because I'm suffering from yesterday's hike AND in all honesty...bored of running...kinda. Mentally making a list of movements I CAN do and will start piecing together some metcons based on those (maybe 5) movements. but, it's all stuff on my murder board, so no time like the present, right?

Also looks like we are on the right track with this meal plan. Dropped 3# this week (WOO HOO!)







Breakfast @ 6:15

1 whole poached egg
1/3 avocado
2 slice bacon

Snack @ 10:00

35 g protein shake
15 almonds

Lunch @ 1:00

2 c salad mix
1/2 c quinoa
4 oz ground turkey
1/3 avocado
1/8 c black beans

Snack @ 4:00

35 g protein shake
15 almonds

5:00 gym time

1 mile run

10 x 5 unbroken lat pulls (up to 10 from 3 when I started. HOT DOG!)

Post-"workout"

Muscle Pharm Aminos

Dinner @ 7:30

1 c steamed veggies
4 oz chicken breast
1/8 c black beans
1/3 avocado

Wiped

Family took a ridiculous hike today. The plan was 2 - 2 1/2 hours, so I packed what I needed to get through that timeframe. We hit the trail at 11:30 (about an hour later than intended) and didn't exit until 4:00. Nearly a 4.5 mile loop that was tougher than expected. Feet are killing, but according to my calories tracking app....I might have burned 2580 calories on that hike (that's estimating only hiking for 3.5 hours since we had a number of brakes. LOTS of complaining about feet and exhaustion along the way.) At one point my blood sugar was crashing so bad I knew I needed something. I always pack Clif Bars and LaraBars for emergency snacks. But improvised with a half a sandwich Ed handed me instead. Probably the better choice over the 2 bar types. Anyway, I think we did it wrong today and my food was a bit whacky, but not too terribly out of sorts. :)

Breakfast @ 9:00

1 whole poached egg
1/2 avocado
2 slices bacon

Snack @ 12:45 (on trail)

15 almonds
35 g protein shake

Unknown time (2:30 ish?)

1/2 slice whole wheat bread
approx 2 oz turkey breast
1 slice swiss cheese
3 jolly ranchers

Post hike (about 4:30)

Muscle Pharm Aminos (really to keep my tummy happy till dinner)

Absolutely fricken STARVING when we came off the trail. Hit Chili's for dinner and note my excitement. They LISTENED to me! They made a salad out of the margarita chicken AND it has avocado! I'm in love! Ordered it minus corn salsa and rice. Next time asking for more greens. Left a lot of black beans on my plate.

Dinner @ 5:30

Chips and salsa - too many to count
4 oz chicken breast
1/4 avocado
1/2 c black beans
1 - 1 1/2 c salad greens
Tortilla strips (forgot about those, but ate them anyway. Maybe 1/4 cup)

NOW:
35 g protein shake

Imma Tight Ass

Got a massage today to try and relieve the back issue. Turns out I'm a tight ass. LOL! In other words, my glutes were pretty locked up and might be the source of the back issue. So, LAX ball and I will be having a few hot dates over the next couple of weeks. Currently icing and drinking lots of water. Fingers crossed it is relieved by Monday. Special shout out of thanks to my dear friend for the awesome massage!

Yes, I took a photo of breakfast, then promptly deleted it as I was clearing all of the photos from my phone. ARGH!

Breakfast @ 9:00

1 whole poached egg

1/3 avocado

2 slices bacon

Lunch @ 12:15

1/8 c black beans
1/3 avocado
2 c salad mix
4 oz ground turkey breast
1/2 c quinoa
drizzle of balsamic

Snack @ 2:30

15 almonds

Snack @ 4:30

35 g protein shake
15 almonds

Dinner @ 7:30

4 oz chicken breast
1/8 c black beans
1/3 avocado
caramelized onions
1 c steamed veggies

9:30
35 g protein shake

Shit just got serious

Opened up my Zombies, Run app for my first 1 mile run during the WOD. Right out of the gate, our compound is under attack by zombies and they are sending ME out as a distraction...WITH a beeping backpack to attract them towards me! Ummmm....WTF?! I JUST started this run! Shit seriously JUST got real! Within my first 100 meters I was already sprinting from my first zombie swarm and not in a fast way, apparently, because the only way I could get away from them was to drop one of my items to distract them. During mile 2 I find out that the "partner" I was running with in the story screwed me over by turning off her radio and when she turned it back on we find out not only were zombies approaching from the south, but also the west and east. Awesome....I'm screwed. With the next attack I sprint my ASS off! Look down at my Nike + app for my average pace...really? Barely sub 10?! My FULL sprint equals the average persons milage rate. **blank stare* So, yeah...I ran today. LOL!


Breakfast @ 6:45

1 whole poached egg
2 slice bacon
1/3 avocado

Snack @ 10:15

35 g protein shake
15 almonds

Lunch @ 1:00

1/2 C quinoa
4 oz ground turkey breast
2 c salad mix
1/3 avocado
1/8 c black beans
drizzle balsamic

Snack @ 4:00

35 g protein shake
15 almonds

5:00 CrossFit Class

300 Single Unders

1 Mile Run

300 Single Unders

1 Mile Run

Post-WOD

Muscle Pharm Aminos

Dinner @ 7:30

1 C steamed Veggies
4 oz chicken breast
1/8 c black beans
1/3 avocado
caramelized onions (yeah...that was special...and yummers)

Faith, Focus, Finish

I refuse to be frustrated. Right now I can't bend over without hitting a catch in my back, BUT vertical works! So, went to the gym anyway, not to WOD, but to foam roll, go for a run and then ice. It was successful! Aaaaaand....that was my day. I know...riveting.

Breakfast @ 6:45

1 whole poached egg
1/3 avocado
2 slices bacon

Snack @ 10:45

35 g protein shake
15 almonds (30 in the container, only ate half of them)

Lunch @ 1:15

4 oz ground turkey breast
2 c salad mix
1/2 c quinoa
1/3 avocado
1/8 c black beans

Snack @ 4:00

35 g protein shake
15 almonds

Post-run (didn't really "earn" this, but needed it to keep my tummy happy until I got home)

Muscle Pharm Aminos

Dinner @ 7:30

4 oz shredded chicken
1/3 avocado
1/8 c black beans
1 c steamed veggies

9:30

35 g protein shake

Mobilization

So, fell off of the rings last night while doing backflips from the Russian hang. Landed on my shoulder, did 2 more flips and my back seized up. :( Iced last night and overnight it tightened up along with my shoulder and my neck area. So, yeah, spending the night mobilizing real good. With all of this, I knew diet had to stay REALLY tight today, not only to get back on track, but also because I'm not getting my cardio in. I even told a couple of people to keep up with me today to make sure I stay on track.

Today, I received personal encouraging messages that I really needed to hear from friends. I really am grateful for the amazing people in my life. Ali posted one of the most amazing things today! I linked it at the bottom for all my peeps that aren't friends with her to read. Never know who needs inspiration. It really is SO encouraging (typical...how does she do that all the time?)

Breakfast @ 6:45

1 whole poached egg
1/3 avocado
2 slices bacon

Snack @ 10:15

35 g shake
15 almonds

Lunch @ 1:15

4 oz ground turkey breast
1/2 c quinoa
2 c salad mix
1/3 avocado
1/8 c black beans

Snack @ 4:15

35 g protein shake
15 almonds

Dinner @ 7:30

4 oz shredded chicken
1/3 avocado
1/8 c black beans
lettuce shells

"Did you make health or fitness related New Year’s Resolutions this year? To ensure that you reach your goals and succeed, it will not only be good to have a plan of action in place, it will also help to think about how to deal with possible setbacks or the inevitable deviations from your plan before they happen. Most of us are tougher on ourselves than anyone else would be on us. Without the right mindset, you might even feel like you failed when you slip on your diet or skip a workout. And when you feel like a failure, the threshold to just quit on your healthy goals gets set much lower than usual. There's no doubt that suffering a setback doesn't feel good but a brownie or a cheat meal is not a failure. A failure is a setback that has left scars. When it doesn't scar you, setbacks are learning experiences. When it comes to reaching your fitness goals, with the right psychological tools, you can not only turn a setback into an opportunity to learn some new coping skills but you can use it as motivation to take your game to the next level and push yourself a little further during the next workout.

So what do you do if you found yourself indulging on a slice (or the whole thing) of chocolate cake? Instead of throwing in the towel, get rational about it and identify what happened, what your triggers were and what to do to help make the path to a new lifestyle easier for yourself moving forward.

> Re-evaluate yourself and your diet. If it was a long-term lapse due to stress, perhaps you just set unreachable dieting goals and felt like you were climbing the wall of China with no end to the climb. If it was simply the matter of eating that piece of cake, this should not be made into an issue. You would need to eat 3500 calories to gain a pound. It's unlikely that one piece of cake (or even the whole thing) had that many calories.

> Are you trying to make too many changes at one time? Making gradual lifestyle changes is more realistic than changing everything at once. Your odds of adapting new healthier habits permanently are much better if you go at it by taking smaller steps over a long period of time.

> Has life been too stressful lately? If stress or other negative emotions have caused you to give in to comfort foods more frequently, you will need to address the issues while getting back on track with your diet. Practicing stress-reduction techniques can be beneficial to weight loss efforts. For me personally, pushing myself physically and sweating is by far the most effective way to reduce my stress levels. No matter how stressed I am, I always leave the gym or the trail that I ran feeling more relaxed and just happy and good. There's a lot to be said about the positive impact of the mood enhancing hormones that we produce during physical activity.

> Is the new plan too restrictive? It is okay to give in to tempting foods on occasion. In fact, if you completely deprive yourself of the fattening foods you enjoy, you may set yourself up for a binge later on.

> Whether it was a one-time event or a more long-term diet lapse, you need to forgive yourself. Setbacks happen. You can't go back and change it, but you can try to figure out the best ways to prevent a diet lapse in the future. If it was just one diet lapse, maybe you would feel better by adding a little more activity for the next day or two. Remember to keep a positive attitude about it. You are not punishing yourself but rather working off those extra calories." - Ali Pyfer