Sunday, July 24, 2016

Feeling it!

I've been super busy the past few days.  Today is the Pippin Family Reunion, so I don't have much time to write.

I wanted to give you an update on my new program, so today's post will be a Photo Blog.  I'll write more soon.  The topic has been transformation, so I will continue with that theme.  Meanwhile, here's my week in review:

I started my new program on July 9 and I want to take weekly update pictures.  This is my first update photo.  Due to my traveling last week, I took this a day late, but you get the idea.
My family had shrimp scampi for dinner on Sunday night, but I dropped the oil and butter and made my own healthier creation.  (Below.)

Sauteed garlic cloves with cooking spray, added canned chopped tomatoes (low sodium) and cooked it down. so the broth was thicker.  Then I added wilted spinach, 4 oz. shrimp and some Italian seasonings (basil, parsley & oregano) and heated until warm.  I served it over 1/2  C whole grain pasta.  It was amazing!

I got in some good workouts.  The core workout really pushes the limits.

Leg day.  With me nursing a sore shoulder, I can't really lift like I used to.  This has been a real struggle.  I did some straight leg dead lifts with 95#, but woke up in a lot of pain with my shoulder that night, so I'm thinking I need to go lower weight.  I have the strength to lift, but my shoulder needs to recover.  My physical therapist gave me a stern talking to this week.  Sigh.
I only got in one bike ride this week, which ended in a flat tire.  I blew out the tire, which needs to be replaced.  I decided to have some work done on my bike too.  When I get it back, I'll tell you what I did and how I like it.  Big changes.
You've heard of protein pancakes, right?  Well I tried Protein French Toast this week. I got this recipe from Monica at Run Eat Repeat and it was amazing!

I used 1/3 C egg whites, a splash of unsweetened almond milk, a tsp of vanilla, a dash of cinnamon and mixed it together. I dipped two slices of Ezekiel bread in the mixture and coated each with protein powder (1/2 scoop) and cooked on the griddle like you would French toast. I topped with 1/4 C sugar free syrup and some sliced strawberries. It was a real treat. 292 calories: 1.8 g fat/ 50.5 g carbs/ 20.6 g protein/ 7.8 g fiber.

Personally, I had a rough week and had a very hard time sleeping.  I was pretty much a basket case on Friday, so I decided to take it out at the gym and added a 3rd Leg Day and core workout to my regimen.  It was great!  And really helped me to keep my mind off my worries.
So, this one!  She found out that she could get on top of her room and she likes it there.  She spends most of her "free time" either in or on the crate.  Right now, she's there and chewing on a bone, which is a lot better than destroying something else in the house.  I still love her.  
I took yesterday off.  Pretty much from everything.  Mitch, Jenna and I went to Hammonasset Beach on the shore in Connecticut. I did follow my meal plan, but I can't tell you how nice it was to just relax.
Come to me, all who labor and are heavy laden, and I will give you rest.  Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls.  For my yoke is easy, and my burden is light.
Matthew 11:28-30 ESV

There's something about feeling the sand between your toes.

My beach lunch...brought to you by awesome wrap I found. 90 calories, 2.5 G fat, 15G carbs, 7 G protein, 7 G fiber. This particular one is 5 Grain Flax. Add a little tuna, lettuce and tomato and you have an AMAZING sandwich. I love sandwiches! 

Even though he's 21, he's really only about 5 inside.  He dug this ginormous hole...actually, he dug three holes and tried to connect them, but they collapsed.  He ended up making one humongous hole instead.
When it was time to go, Jenna buried him.

The sea does something to bring me down a few notches.  I really needed the rest yesterday and it was a great remedy for my soul.

Okay, drum roll, please!!!!  Progress update...
Two weeks into the new fitness program and I've lost 7.4 lbs.  I was complaining last week about only having lost one pound.  But when I redid the math, I actually had gained a pound.  I know that wasn't the program though.  That was a result of my body not liking the traveling.  So, as of this week, it's a total loss of 7.4 lbs.  I couldn't be happier.  I have never lost weight like that before.  Ever.  I mean, I get it...water, weight fluctuations, whatever.  But this is results.  I'll share more with you about my new program later.  
Before on left, now on right.  Getting leaner, but not skinny and I like it.
I'm definitely feeling it!  And I'll be honest with you, having a new program to focus on has really helped me to keep my mind off my troubles.   While life is happening around me and my heart is heavy (indeed), I couldn't physically feel better.  My shoulder needs to mend.  My physical therapist is concerned that I am overdoing it, which is keeping me from recovery.  "Tracey, you need to think about the long term health of your shoulder.  Do you want X, Y and Z to happen?  Or do you want to recover?"  So I have come to the conclusion that means a major step back, but I will not quit.  I am more determined than ever.

He will wipe away every tear from their eyes, and death shall be no more, neither shall there be mourning, nor crying, nor pain anymore, for the former things have passed away.
Revelations 21:4 ESV

Off to take the puppy for a walk.  Happy Sunday, everyone!  I'll write ,more soon.  Lots to talk about.


Sunday, July 17, 2016

Week One of the New Me

So, my first week of my new program was ROUGH.  And I mean rough.  The cardio nearly killed me.  My legs felt like rocks.  I thought I was in shape and just needed a tune up.  Yeah.  Sure.

I feel great though.  It's invigorating to have this new challenge, even though it's exhausting.  What I like most is fighting to overcome the desire to give in, to throw in the towel.  That might sound crazy, but when you have to fight with your own will to keep going and then you succeed - the sense of satisfaction is a reward you can't really describe.

I keep my eyes always on the Lord.  With him at my right hand, I will not be shaken.  Therefore my heart is glad and my tongue rejoices; my body also will rest secure.
Psalm 16:8-9

Part one of my new goals is three rides per week.  One for distance, another for hills and a third just because.  I did some traveling this week, so I only got in two rides, but I got both hills and distance...

Sunday I decided to do some hill training.  Glendale Road is a hilly road and this is just about the top.  I felt really good about my ride.  There was a light rain shower towards the end of the ride, so it cooled me off.
Part two of my new goals is to ramp up my cardio and change my strength training.  I can't believe how much I sweat.  Real girls don't sweat, so apparently I'm not sweating, it's just salt water coming out of my every pore.

Sunday I did a HIIT workout at the gym (after my bike ride). I don't think you can see it here, but I was soaked with salt water (AKA sweat).  It was dripping off me.  Yuck.
Hills AND distance for this ride...
Monday night I took a bike ride with the Comp Edge group.   It was a slower pace than I usually go, but after riding on Sunday and adding distance today, the hills killed me.  It was a beautiful ride.  The weather was perfect.
An early morning workout...cardio and abs...
More sweat!  (can't see it, but my shirt was dripping)
And my baby always makes my day, even when she drives me crazy!
Don't you know deck boxes are meant for napping?  (I woke her up when I took this picture.)
Part three of my new program has been a complete change in my nutrition program.  I am still tracking calories and macros, but I'm cutting out all the sugar and simple carbs and sticking to only healthy oils. To get me through, I'm eating a lot of protein and more frequently, which is its own challenge.

The hardest part of starting a new fitness / nutrition regimen was doing it while traveling.  I tried to follow the program to the "t", but the days were very long, meal options were a challenge and the fitness facility at my hotel was very limited.  I did get in a lot of cardio though.

For cardio (by itself), I am doing intervals on the treadmill.  Interval training has proven far more effective for fat burning and better over all results.  I did skip the donuts, but they looked so good!
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Here are some other shots from our trip:
Me, Mrs. Crowley & Dr. Johnson - It was so nice to spend time with them and get to know them better.

We had very long days, but were fortunate enough that our hotel was right outside of Fourth Street Live where there were plenty of restaurants and entertainment at night.

Our hotel was at this intersection.  How cool is that?
So, I am officially onto Week 2 of my program.  I lost one pound during the first week.  I was a little disappointed not to lose more, but with the traveling, I guess I did pretty well.  I gained 10 lbs. since May and I'd like to take it off.  (In my last post, I told you...I've been going through some personal things, and was eating to sooth myself...)

The best thing about traveling is coming home.  I had a nice time, I did.  I learned some things I can take back to work with me when school starts.  But I missed my family, especially my husband.  I slept terribly while I was away.  I am so glad to be home.

Leia missed me.  Brian sent me pictures of her every day.  Look at those sweet brown eyes.  How could you NOT be happy to come home to this?
As I start Week Two, I have one message to say, "Let's do this!"

Robb Stark from The Game of Thrones
So, I started early...
Sunday morning workout.  I skipped church this morning.  I hate to do that, but being away and having to work tomorrow, I really need to catch up on things around here.  Did some laundry and cleaning this morning and am heading out to do errands in a bit.  All before 12:00 noon.  It's a good day already.
I challenge you to get out there and move your body.  The biggest part of change is doing something, that first step. So do it!

Here's another really good workout song for your playlist:

Work from Home 
Fifth Harmony ft. Ty Dolla $ign

Question for you...Answer in the comment section below.
Are you traveling this summer?  Where?

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Saturday, July 9, 2016

Time to Change Things Up

I have been going through some stuff lately.  This...following a serious battle with depression over the winter.  I can't really talk about what's going on, but I've found myself saying things like "Why bother?" "It doesn't really matter."  "Poor poor me."  and "WHY?  Just why?"  I have been binge watching TV.  My son introduced me to Game of Thrones and all I keep saying is "I HAVE to watch another episode?"  When I'm not watching it, I'm thinking about the show, wanting to know what happens next.
Photo Credit
Meanwhile, my pity party has been reigning and my old couch potato self has been sneaking its way back into my life.  Ha!  This while I'm supposed to be training for this year's Ride to Remember. I need to get ON it!

Taken during last year's Ride to Remember.
 In late May I strained my right shoulder and compounded that injury when I did some kayaking in early June.  I've been dealing with this for more than six weeks now.  The pain keeps me from sleeping and the worst part is I can't really do any upper body work outs, so I can literally see my body changing before my eyes.  My arms are "soft" and my gorgeous muscular shoulders are all but gone.  Poor, poor me.  (Can you hear it?)
As a result of this day, I now have a serious "boo boo" shoulder.   I'm glad I have some happy memories.
I recently started writing about transformation, with an effort to be transparent...transformation is a conscious, ongoing decision.  It takes deliberate effort to change.  Just as soon as you think you've got it, your old way of thinking and behaving can easily sneak back in and strangle you.  You have to be very cognizant of it.
When I walk our puppy, Leia, I always like to see what's new or interesting.  These flowers bloomed recently and are so pretty.  Just like a flower garden needs to be weeded, you have to "weed" out the negative thoughts that interfere with your ability to move forward.
This week I said, "That's enough!" And I decided to do something to drastically change my routine.  I adopted an entirely new training regimen, added significant amounts of cardio to the picture, and turned my nutrition plan upside down.  I am still going to ride my bike and have committed myself to doing three training rides per week.  One for distance, one for hills and the other for leisure...just because I like to ride.  I can commit to three.

Last weekend I rode up Route 1A from Nahant to Marblehead, around the neck and back.  It was a beautiful ride.
I started today. Here's my new before picture:

This is a bikini, not underwear.  It's not about being dissatisfied with my appearance, but more about ramping up my game.  My hope is to renew my passion through my new regimen.

My new absolute favorite workout jam:
Me Too by Meghan Trainor

Questions for you...Answer in the comment section below.
What's your favorite song this summer?
Do you watch Game of Thrones?  Who is your favorite character?

Now:  Subscribe to new posts!  When a new post is added, you will receive an email notice so you can check it out.  I promise:  no SPAM and I won't share your email address with anyone.  Look at the top right side of the page to subscribe.  

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Twitter:  @TraceyFit99
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