Put up or Shut Up

On the first of the month I'm pondering my goals for the month.  My mantra for the month is going to be "put up or shut up" and here's why:

I made a vow to myself when I started as a regular blogger on The Daily Spark that I would be honest and not ask people to do anything I wasn't asking of myself.  I can't expect people to do what I say if I do not walk the talk.  So what am I doing this month?

1.  I started a 4 week break the sugar challenge with my Twilight Challenge team on Spark People.  Today was day one and my goal is to be aware of where sugar is getting into my diet and find alternatives that I can cope with.  If I checked everything right, I've had 7 grams of sugar/sucralose today.  I didn't realize that my protein powder has sucralose in it, and my dried peanut butter that I use in my shake has sugar in it.  I also found sugar in my whole wheat bread.  I'm reporting in daily on my team message board, and right now I have one teammate who is checking in with me.  Anybody know of a good sugar free protein powder?

2.  I started the Spring Into Shape Challenge also checking in with several Twilight Challenge team members.  I did the Cardio Kick Boxing video for the day (10 minutes) and I added in 22 minutes of my own cardio.  Day one goal met.

3.  I'm trying to find new ways this month to incorporate movement into my daily life.  I rode my bike to church and back today for roughly a 3 mile round trip.  Fortunately I go to a very laid back church and showing up in jeans riding a bike is no big deal!  I also walked to and from the restaurant where the ladies had their once a month luncheon for a total of a little more than half a mile round trip.  That worked out to be my 22 minutes of cardio. (biking and walking)

4.  I don't like to go out to eat very often because I just find it difficult to manage calories.  I ordered spinach enchiladas and asked the server to pack up half of my meal in a to go box before he brought it out.  I carried that home and gave it to my daughter.  She and I have spent most of the last month eating vegetarian. 

I'm planning on 5k number 5 later this month and am looking at The Trill of the Grill 5k on April 21st.  This would be a new race for me.  I'm keeping my monthly goal of 1,500 fitness minutes.  In March I took a full week off from working out.  It was an unplanned rest but I was trying to listen to my body and felt like I needed some recovery time.

So the vegetarian thing - wasn't planning on that at all.  My youngest daughter saw a film at high school about how meat gets into our food system.  Just her describing it was enough to gross me out and she wanted to make the switch.  When we do have meat which is about once a week, we're trying to buy organic, local from Whole Foods.  I like that store because I feel like they do the research for me.  It's more expensive per pound, but since we are only eating it once a week it seems worth it.

Over the weekend I had a great opportunity to Put up or Shut up because my daughter and I traveled to a band competition.  I took the time to pack an ice chest with food for the two of us - I was grateful for that when we were there.  The snacks available to the girls on Friday was chips, and oreos.  Breakfast options were honey buns and sugary fiber bars.  I sat on my bunk with plain greek yogurt and fresh fruit that I had packed and was grateful that I didn't have either not eating or unhealthy eating.  On Friday night my daughter and I had apples, and a fruit/nut mix trail mix that I put together.  It also felt good to help support her in her healthy eating because she is really trying to learn how to do that in an environment where it isn't always easy.

Here's my stuff packed to go - took my foam roller called The Grid by TP Therapy - needed that after a night of sleeping on a bunk bed that I think was older than me!








The fun thing was that Rachael's band won their competition.  They beat out 5 other bands in their division. 

My husband and son bought a juicer while I was out of town.  I may be trying to figure out a new base for some vegetable soup with that or juicing a few veggies to go into a shake that I might not necessarily want to eat plain.  Anyone use a juicer and have some good recipes?

Here are a couple of posters that I found on Pinterest that I'm going to focus on this month:

We are setting up a new workout area in our house and I'm looking forward to the new space.  What is our favorite piece of workout equipment that you have at home?

Share your April goals with me!

Dash Down Greenville 5k with Pics

 March 17 - Dash Down Greenville 5k - This coincides with a St. Paddy's Day parade following the race that shuts down a section of Greenville avenue in Dallas.  Of all the races that we run, this one definitely has the most party atmosphere and the most odd costumes.

It rained a lot last night, but it was not raining at race time.  Things were pretty mild and muggy while we ran.  There were four of us hitting the pavement today.

<----- Me - I ran alone today since my BFF was walking with a stress fracture.  I had my best race since prior to my shoulder surgery last May.  I finished happy, sweaty, and full mouth breathing.  I'm sure that was not pretty!

 Here is me and Susie after the race.  She got some awesome pictures while she was walking and gave me a whole different perspective of the race when I saw them.  I spent quite a bit of time trying to focus on my pace, dodge walkers, and not stop.  I didn't reflect on what was around me so I really enjoyed viewing the race from her eyes and pace.

My mantra today that came to me while running was "get stronger not weaker".  For some reason that kept me going when I wanted to stop.  I did walk the two hills that were on the course so that I could continue running a faster pace afterwards. 

I'll be happy when Susie and I are both uninjured and healthy at the same time!  Until then we'll just do our best and forget the rest!

 We've dubbed this race the Gelato run because after the race we go into Central Market and get fresh gelato.  My choice today was dulce de leche and Cappuccino with chocolate covered expresso beans. 

The theme of this race is beer and I can't imagine drinking that in the morning after the race but there were lots of partakers.  We actually didn't stay for the parade.  We did last year and it was just about 100% beer trucks, beer floats, and beer related stuff.

 This is my daughter, Rachael on the right, and her best friend Autumn who joined us for her first race.  They jogged/walked together and this may be the only time I beat Rachael.  She usually leaves Susie and me in her dust.

 Here are the three amigos who run together every month outside of Central market.  Love the giant fruits and veggies in front of the store.

 This is a security guard at an apartment complex we had to walk by.  Only in Texas will you see a security guard on a horse roaming the property.

This reminds me that I will taunt Susie for races to come because she encouraged me not to park where I originally wanted to, and I ended up getting a $45 parking ticket.  My trunk stuck back into a no parking area by about 2 feet and that was enough for a ticket.

 One of our weird traditions is posing for post race pictures in the tree in front of Susie's house.  I should put them all together sometime to show the changes in the seasons for the races that we have done this for.

 Inducting Autumn into the tree posing experience. 

Post race crashing with Amy the dog at Susie's place.  We all took a post race nap and then sat around and chatted for awhile.

<---- This is a picture of us at the start of the race.  We are among the masses of 8,000 people running this race.  We couldn't see the starting line from where we were and had to wait at least 10 minutes after the starting gun when off before we ever made it up to the starting line to run.

Since Susie wasn't with me, I had to find someone that I could pace with and I ended up behind this guy running with a green grass hula skirt for a while.  I kept thinking if this guy can run in a hula skirt I can keep going.  They only had one water stop during the race so next year I plan on carrying something to drink.

It seems like Susie and I alter between who wants to get up and run when we do these things.  Last time it was her up and around the house and me covering my head on the couch.  This time I was up and she was covering her head in her room.  Rachael and Autumn weren't happy about getting up either.  I went in Susie's room and read quotes to her off her motivational posters on her wall.  Then I played my Nickelback song - If Today were your last day.  Later I came back and played their song "I'd come for you".  I was annoying but everyone got up and we had a good time at the race.  I think I was getting back for Amydog coming and jumping in my face several times during the night.  She thought I would get up and give her a treat.  She treats her doggie snacks like they are crack.  Needless to say, I did not get up and I did not give her one all day long today!

After leaving Susie's, the girls and I stopped at Whole Foods and picked up some great produce and a few things before heading to our respective houses.  My husband, son and other daughter don't run with us so these experiences have become a great bonding time for me and Rachael.

So that's race number 4 of the year in the books.  We continue to enjoy the experiences and are happy to keep on exercising.  Next month's race is undecided so far.  We're looking at options and need to settle on one soon.

Fitness Motivation on Pinterest

My Pinterest Boards are here at this link.  I didn't know what all the hoopla was about, so this weekend when I was down and out with some sort of stomach flu, I spent time online to figure it all out.

I found some incredible fitness motivations posters and have grouped them here, so if you need some inspiration check those out.  I also set up a board with all of my Daily Spark articles.

One thing I'm working on is learning some new recipes.  I cleaned out the pantry and organized that and have been reading a new Vegan cookbook that I'll do a review on when I'm finished.  My youngest daughter saw a film last week at school on how animals are treated and processed into our food chain.  It totally grossed her out, and overnight she switched to mostly vegetarian meals.  I'm trying to accommodate her eating wishes so a little reading is underway. 

If you've got some awesome vegetarian recipes share them with me.  I was surprised last week when I took my oldest daughter to the dorm she will be living in when she goes to college in the fall.  We found out that there is a vegan cafeteria on campus near her dorm.  This will make my younger daughter happy when she goes there the following year.

It's been over a week since my last post.  I am two weeks into my new split weight routine that my trainer put me on.  I'm loving being able to lift weights again but my upper body is sore.

Keep on pushing towards your goals!

Michelene

Product Review - The Grid by Trigger Point Technologies

After our latest 5k race, my daughter and I stopped by our local Luke's Locker and picked up a large foam roller called The Grid:

I used this last night as part of P90X2 - mobility and stretching DVD work.  It was my first time for that DVD and I'll do a review on that some other time.  I took extra time than was required by the DVD to stretch on this roller.

Here's why I think it is excellent:

1.  I have a foam roller and a PVC pipe - one is too soft and loses structure, and the other is so hard it is very painful (although really inexpensive at the local hardware store).  This one is a combo of both of those items.  The core is PVC so it maintains the structure, and the orange padding on the outside gives it a certain comfort level above the plain PVC.  The brochure indicates the orange grid combines the benefits of self-massage and core work. 

2.  Benefit is that it is a Green product and features a one year warranty.

3.  If used - it does a good job.  I actually woke up this morning in less pain than normal.  I thought that if this keeps up, I may get rid of my monthly massage fees - okay let's not get crazy!

On the website you can purchase 3 different level DVD's that utilize this piece of equipment.  I don't own any of them and can't speak to how they might benefit. 

I've read about this company before, but thought their items were a little pricey ($69.99 for large).  I was able to get 10% of using my Dallas Running club membership.  Luke's Locker was at the race and was giving away 10% off coupons for store merchandise to anyone who stopped by the table.  Next time you're at an event, stop by their table and grab one.  Luke's only let's you use one or the other, so don't grab one thinking you can get 20% off if you are a running club member.

Still pricey to me with the discount, but I'm glad I bought it and plan on using it daily for a long time. There are shorter versions  There is a shorter version for $34.99 on the website and I've seen that in stores as well.  Since I'm almost 6 feet tall, I opted for the longer version.  If you're a lot shorter, you might not need that option.

IMHO a product worth purchasing - but you've got to use it.  Like all athletic products, they are only as good as your ability to put them into use, and this leaning against the wall in the corner of your room is no benefit.  If you've never used a foam roller before - trust me, you want to use one.  It is great for getting rid of knots, stretching out your muscles, and helping displace lactic acid build up. 

The P90X2 DVD shows Tony Horton using a blue foam roller that looks like a meat tenderizer with large things that stick out of it.  If you're new to foam rollers I would not recommend that.  It takes a while to get used to rolling on these things and taking the pressure you feel when you do get to a knotted area.  I think the meat tenderizer thing is going to have to wait a while before I'll try one of those.

Happy stretching!

New recipe review and notes

 I tried a new recipe for us tonight - Asian Black Rice Salad.  The recipe came from the March issue of Idea Fitness Journal.  Here is a list of the ingredients:

1/2 cup black rice
1 carrot, shredded
1/2 green bell pepper diced
1/2 pint grapes, halved
1/4 c dried cranberries, chopped
1/4 c almonds

Sauce:
1 tsp grated ginger
1 T soy sauce
2 T honey
1 T light sesame oil
1/2 tsp black pepper

Cook and cool the rice.  Mix the sauce and let it sit for 15 minutes to mix.  I would recommend taking the soy sauce out to bring it to room temp.  When I mixed the honey in cold soy sauce it wouldn't blend well until it warmed up.  Mix it all together. 

Here is a picture of it all mixed together.  I really loved it.  I made a double batch and that is what is pictured.















That One Small Adjustment: Finding Your Way to Health This is the link to my latest article published on The Daily Spark.  I really enjoy writing for them.

I finished a three day series of weights at the gym.  I'm doing a new split routine and am really psyched since it's the first time I've been able to do this since my shoulder surgery last May. It's hard for me to hit the gym in the morning since that is not my typical biological clock.  I am wearing my Body Bugg and tracking to see if I burn more calories throughout the day when I workout in the morning.  So far I feel stronger and better throughout the day, but I don't think my calorie burn is that much higher. 

I'm running a 5k this weekend with my daughter and BFF.  This will be race number 3 so far this year.  We're running a bridge route that we haven't done before so I'm not sure what to expect.  It is a new bridge here and this is a special celebration:

This is a picture of it at night. 











Thankfully tomorrow is my day off as far as working out is concerned.  I'm looking forward to what several months of weights will do for me.  Small steps everyday add up to a life long healthy journey.

Empowered through fitness and food

Okay I've been silent for a little while -- here's what's been going on....

College tour - one of my daughters starts college in the fall and we recently toured the campus where she is going.  That was freaky - the thought of her moving out in 5 months is outside my scope of being able to comprehend at this moment.  We've been prom dress shopping - can I just say prom dresses didn't look like that when I was in high school?  They also didn't cost that much!  CRAZY!

Shout out to my youngest daughter who found out she is currently ranked 19 out of her class of 377.  Now she's motivated to get to number 15 so she'll be in the top 5%.  Not surprisingly, our mailbox is filing up with colleges sending her brochures.  She plans on going to the same school her sister will be at so there isn't really a competition.  Thankfully the university is only 30 minutes from our house.

I attended an Empower Fitness event this past weekend.  Personal Trainer conferences This company hosts them in several large cities across the US.  My initial impression was negative due to computer website registration issues, but that was cleared up and the conference itself was wonderful.  I plan on attending again next year, and would highly recommend it.  The teachers were excellent and the classes very informative.  I was burning over 3,000 calories a day and got in 21 miles on my pedometer during the event. 

My biggest accomplishment during the event was to finish Sgt. Ken's Fit to Fight Bootcamp Instructor course.  I must have been contemplating suicide because besides working out three times during that all day training, I also had him for 3 other classes during the weekend.  He might have thought I was a certified nutcase by the end of the 6th workout I was in tears but for a good reason.  I realized at that moment that obesity does not define me anymore.  The chances of me losing 95 lbs was slim.  The chances of me maintaining that weight loss was even slimmer.  The chances of me maintaining it post a major shoulder surgery miniscule.  The chances of me recovering, maintaining and then being strong enough to make it thru six of Sgt Ken's workouts in a 2 1/2 day period - mind boggling.  So they were tears of joy and it was one of those moments that I won't forget for a long time. 

 This was Sgt. Ken and me after the last class.  Look past the gym hair people.  If you go through his workouts and your hair still looks good, then you've done something wrong!

Never Quit!  I'm looking forward to next year and to taking the Level 2 trainer course with a fully healed shoulder. 

What's on the menu....tonight I made an Israeli Couscous recipe.  I cooked it in beef broth and then added sauteed onions, mushrooms, and red pepper that had been cooked with a little olive oil.  We served it with turkey breast and asparagus.

I plan on using the leftovers tomorrow by adding leftover chopped turkey and adding balsamic vinaigrette and serving it as a cold salad.  It will be easy to grab and go when my daughter has guitar practice.

On a sad note - we had to put our kitty Jack down.  He had renal failure and there wasn't anything that could be done for him.  That really weighed me down and kept me silent for a week or so. 













As the week progresses, it's my intent to blog about more of the classes I took at the convention.  I really enjoyed learning, working out, and being around others who are inspired to pursue health and fitness with such passion.

If you're in the Nashville, or San Fransisco area, check out Sgt. Ken's ongoing bootcamp classes.  You'll be glad you did.

Wishing you all health and well being,

Michelene

P90X2 - Plyocide Review

I found this picture on one of my friends Pin Interest pages.  I like this and have seen the quote before.  Sometimes I have to remind myself to go the extra mile!

I feel like I did that tonight with the P90X2 Plyocide DVD.  Yes they joke that it's not suicide by plyometrics...not sure why they call it plyocide.

My husband wanted P90X part 2 for Christmas, and I basically wanted nothing to do with it.  Last year I injured an already injured shoulder doing the original P90X and ended up having shoulder surgery.

So why did I try it tonight?  A couple of reasons...I'm older and wiser (at least in theory), I've become a certified personal trainer in the interim and think I understand body mechanics, and moderation better, and finally - one of my spark teams is doing a challenge and I get extra points if I try something new.  I'm all about earning that extra point apparently.

Here's what you need:  a towel and some space in front of your DVD player at a bare minimum.  If you have it - they use (1) a stability ball, (2) a foam roller, (3) a medicine ball, and (4) a stretchy band.  If you want to you can put a large cross on the floor with tape, or you can just imagine the line and go for it.

The DVD starts out with a disclaimer and says very clearly that this is not for beginners.  They start the workout with cautions and I think this is all good.  In case you don't get it when they say it, here it is in black and white - this is not for beginners and I wouldn't advise it for anyone who needs to lose a lot of weight. 

Pro - they do start out with a good warmup and some foam roller stretching.  I love my foam roller and use it everyday so I was good with the intro.  The whole DVD takes about 55 minutes.  I skipped two exercises that were too difficult for me and did high knee walking instead to keep my heart rate up.  I modified many of the exercises to be low impact - sometimes he gave instructions on how to do this, and sometimes he did not.

Con - I think he's old school in hanging onto Ballistic stretching.  Newer research shows that this can be dangerous and you can hurt yourself.  I did slower stretching of the same body part whenever he did ballistic (fast moving) stretching. 

Pro - The absolute best thing to me was the stretching they did at the end with the band.  I ran a race this weekend and running on concrete or pavement can really do a number on my hip.  The hip opener stretching he did was great and I feel loser now than when I started the workout.

Be sure you have a very large glass of water nearby.  I was open mouth breathing during some high impact stuff and was glad to have water with me.

I used a kickball rather than a heavy medicine ball for several of the exercises.  This allowed me to still get the moves, and learn the movement without trying to swing an 8 lb ball around.  The 8lb ball is what was recommended when we ordered the program.  I would start out with a light weight ball or a 2lb medicine ball - especially if you are new to working out with those.

He frequently reminded you that you could pause the DVD when necessary, took water breaks, and advised caution on more than one occasion.  I think that was all good.

In the end I got a good workout.  I found it challenging and have a lot of room for improvement.  I still would advise that novices order something else or exercise caution and do low impact versions.