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 Foldit...an 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.

Transformation...

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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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?

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Eat, yes, eat!

I have been writing about transformation...

If you want to lose weight and get in shape, not only do you have to change the way you live, but you also have to change the way you think about food and exercise.  Transformation and change do not happen naturally.  It is our inclination to always go back to what is most comfortable.  Change must be deliberate.  You have to be willing to get out of your comfort zone and fight the urge to give up.

One of the key factors in transformation is finding your why.  Why do you want to transform?  Why do you want to achieve your goals?  Once you find your why, make it your driving force.  Repeat it to yourself so its strength carries you. When your "why" is strong enough, you can overcome life's setbacks.

Finally, transformation requires practice.  Every day is your rehearsal.  Learn all you can about nutrition, exercise and endurance.  Visualize your goals.  Rehearse your mantra (your why) over and over.

A physical transformation requires a transformation of the mind.  But you also have to change your eating and exercise habits.  I have written a lot about nutrition.  A list of my posts on nutrition is at the bottom of this post.

The best way to lose weight and keep it off is to improve your metabolism.  In very simple terms, the word "metabolism" describes how your body converts the food you eat (fuel) into the energy needed for everything the body does.  For weight loss, the general rule is:

calories in <  calories out = weight loss

You burn calories every day just by being alive.  The average person burns anywhere from 500 - 1,000 calories while sleeping.  Yes, sleeping burns calories.  To lose weight, you have to burn more calories than you consume.  Your goal should also be to improve your metabolism, meaning you burn more calories when resting.

How do you do that?  It's a little bit trickier than you think.  You can't just cut back drastically on your calories and expect a sudden, rapid weight loss.  While many people tend to lose 5-10 lbs. at the beginning of a diet plan, sudden weight loss does not necessarily mean you are losing fat.  Severely restricting your calories will send your body into starvation mode and slow your metabolism.  You will have a difficult time losing weight, even with the reduced caloric intake.

Essentially, you have to EAT to burn calories.  The key is, eating enough protein and nutrient foods.  An occasional "cheat" here and there won't derail you.  But you have to eat.  When I first started to lose weight, I "cut back".  I ate plenty of fruits and vegetables.  I often skipped meals or would eat canned soup to get me through lunch.  When I met Dmitriy and he insisted that I track my calories and macros, the weight started to peel off me.

I use MyFitnessPal to track my calories, but the default settings are very low.  If I eat what they recommend, I get very tired and feel ill.  I learned how to adjust my settings, allowing myself more calories.  I adjust my macros (protein, carbohydrates and fat) depending on how much cycling I do.  My message to you is, "Eat, yes, eat!"

Photo Credit

I warn you about any diet plan that guarantees immediate weight loss.  If you are neglecting entire food groups or drinking your way through your calories, it's probably not a good nutritional plan for the long haul.

If it sounds too good to be true, it probably is.

I love this picture.  So happy!
This is 1 1/2 years into my journey.  It takes time and perseverance to accomplish your goals.

Other Posts on Nutrition:

Carbs:  Carbohydrates:  The Myth Debunked

Carbs 2:  Part two about carbs...  Make sure you read both.

Nutrition Hot Topic:  Is it bad?:  Thinking about food choices.  What's good?  What's not?

Fabulous Fiber:  A brief discussion about the benefits of a high fiber diet.

Successful Secrets:  Two simple strategies I practice every day which helped me to lose weight and to now keep it off.

Successful Secrets: Part Two:  How planning my week's meals helps me to stay on track.  Menu and recipe ideas.

Nutrition 101, I talk about meal prep and provided you with several recipes and meal suggestions to get you started.  Check it out!

Flexible Dieting Basics:  A basic explanation of flexible dieting...how tracking calories and macronutrients has been the most successful way for me to lose weight and keep it off.

Tracking Calories with MFP:  Some features of MyFitnessPal (MFP) explained.  This post has some tricks of the trade.

Foods to Try:  These are foods I try to always keep on hand and a couple recipes too.

Cravings:  Some tips on how to stave off and handle cravings when they hit.  

Wonder Woman:  I explain how I got the nickname "Wonder Woman" by tracking all my calories and macronutrients.  I give a brief explanation of macros here.

A Calorie is Not a Calorie:  This post talks about the different effect foods have on you.

Questions for you...Answer in the comment section below.

Have you ever been in a play?  

Do you play sports or did you as a child?

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Dress Rehearsal

This post is in the spirit of my series on transformation.  What It Takes and Why started the series.

Have you ever been in a play?  In 2010 and 2011, I had a small part in my church's Christmas play, "The Gospel According to Scrooge."  We practiced over and over.  On our own, we had to practice both the songs and our lines. As a cast, we had countless rehearsals to make sure everything came out beautifully.

In 2010, I played the part of Mrs. Cratchit.

Athletes practice repeatedly to perfect their craft. They listen to their coaches and perform drills where they repeat the same plays over and over.  A good coach  has its team practice under adverse conditions to ensure peak performance during game time, regardless of the weather or other distracting scenarios.

When Mitch played Little League, his team won the division championship in 2002 and was runner up in 2005.  It takes a LOT of practice for the team to make it that far.

Why?  Not only so their team wins, but also so their team continually improves. So their team is the best it can be.

When trying to lose weight or get into shape, you have to adopt the attitude of the coach.  It's not about winning the World Series at your first game.  It's about making each play count and getting enough runs to beat your competitor.  When you start out on a fitness or wellness plan, think of the beginning of the journey as Spring Training.  You are learning all you can about nutrition, exercise and endurance. You continually rehearse and practice so you can achieve your optimal goals.

I do a lot of planks to help strengthen my core.  One type is a stability ball plank, which I time to see how long I can hold it.  My max best time is about 4 minutes.  It takes regular practice to be able to hold a plank that long.  I have to tell myself, "You can do this.  Just a little longer."

In 1996, Dr. Judd Biasiotto conducted a study to test the impact of visualization on how people conduct free throw basketball shots.  One group practiced every day for 60 minutes, the second group visualized themselves making free throws and the third group did nothing.  After thirty days, the first group improved 24%.  The second group improved by 23% without ever touching a basketball.  And the third group showed no improvement, which was expected.  This goes to show you how much visualization can help you attain your goals.  While it is not enough to just imagine yourself thin, mentally rehearsing what you are going to eat for the day, how you are going to exercise and what your focus will be, and telling yourself over and over again that you can do this is extremely powerful.

I trained for about six months to do the Ride to Remember.  I was a nervous wreck that I was not going to be able to do it, but I always said I would do it, no matter what.  I never gave up on my dream.

Some of my close friends who are overweight see me sometimes and say things to me like, "I haven't been able to get to the gym.  I've been so busy."  or "It's too hot" or "I just can't   fill in the blank   because    fill in the blank  ."  This humors me a little bit.  These are my friends, people I have cared about and been friends with since long before I started this journey.  Just because I am thin now does not mean I judge them or think poorly of them because they haven't lost weight.  They really do not have to tell me why.  I am the expert on all the whys.

I was thinking about this today and how and why I finally put aside all of my excuses to make this work for me.  I never gave up.  I didn't.  I stuck with it through everything.  Sure my motivation waned at times.  There have been plenty of setbacks along the way.  (Even today I am still nursing a sore shoulder.)  I repeatedly told myself that I had to be successful.  I could not give into my doubts.  I rehearsed this over and over again.

This is what made the difference for me.  When life happened (or happens), I never let it be a road block.  I overcame every obstacle by either working through it, or figuring a way around it.  Sometimes it's just time you need.  Sometimes it's a whole lot of determination.  But it is always, and I mean ALWAYS the voice in your head that says, "Let's do this!"

So today, I challenge you to start your rehearsal.  Come up with a game plan:

• Decide what your meals will be for today and tomorrow,
• what do you need to do to get in enough protein?
• Decide today what you will do to exercise.  
• Will you focus on strength training or cardio?
• If something comes up, how will you work around the obstacle to stick to your plan?
• Tell yourself over and over, "I'm going to do this."

You have to want this badly enough to make it happen.

Questions for you...Answer in the comment section below.
Have you ever been in a play?  
Do you play sports or did you as a child?

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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Egg Shells

Shortly before Christmas I wrote a post entitled, "The Toll It Takes."  I shared briefly what it is like when you love someone who battles with addiction.  I have been reflecting on how this dynamic affects other relationships in your life.

When you love an addict, you tend to become numb to the heartbreak and disappointment you experience.  Yet when others let you down, the pain is much more poignant.  "One effect of alcoholism is that many of us are reluctant to get close to people.  We have learned that it is not safe to trust, to reveal too much, to care deeply.  Yet we often wish we could experience closer, more loving relationships."  ©Al-Anon Family Group Headquarters  You think, "Maybe I can trust this person.  S/He seems nice.  Seems like they care."  It's not uncommon to develop relationships with people who are either very needy or wholly emotionally unable to connect.

With the addict/ alcoholic, there is a constant feeling of walking on egg shells.  When you face strife in your other relationships, it's either fight or flight.  This is not a healthy way to deal with conflict.  I admit it.  When I get mad, my response depends on who / what I am mad about.  I tend to get mad, choose to speak my mind or keep my mouth shut, talk about it with my husband if I need to, and let it go.  I do not hold onto old grudges, things people have done to wrong me or my loved ones.  I mean, there are things here and there that I do not forget, which impinge on relationships sometimes.  But overall, I do not carry a bag of others' wrongs around with me.  That kind of burden leads to bitterness and resentment which are two feelings I can do without.

I grew up learning two different ways to deal with conflict.  One:  keep a list of all the wrongs people have ever committed against you (which are far too often exaggerated), and bring these up every time someone does something wrong and shove it in their face or rehash it over and over with everyone you know.  Simultaneously, my father taught by example to put your selfish needs to the side, to love and forgive.  God's grace.  I found the contradiction between both sides to be too much to reconcile.  Tempted sometimes to stir up old hurts, to rehash a wrong that was committed against me, I consciously try to choose forgiveness as a better alternative.

Blessed are the peacemakers for they will be called the children of God.
Matthew 5:9

I have a hard time understanding why some people choose to harbor unforgiveness, allowing resentment to take the strong hold of their relationships.  Accompanied by a never relenting tendency to blame others.  This is the way of the alcoholic/addict.  If you say something in the wrong tone of voice, leave a dish in the sink, work too late, forget to call, have a bad day, or whatever else might happen, this becomes a reason for the alcoholic/addict to go on a bender or lash out.  They blame anyone and anything for their drinking/drugging.  No matter what you do, how you try to make things right, you really can't put things back together for them.

Humpty Dumpty sat on a wall.
Humpty Dumpty had a great fall.
All the King's horses and
All the King's men
Couldn't put Humpty together again.

Bear with each other and forgive one another if any of you has a grievance against someone.  Forgive as the Lord forgave you.
Colossians 3:13

In my journey over the past two+ years, I have done a lot of soul searching.  What compelled me to eat?  Why did I turn to food as my comfort?  As I continue on this journey and life happens, sometimes feelings of poor self-worth, regret, and fear of abandonment are triggered.  Stress tends to really magnify this.  With all the stress of late, I find myself wanting to take short cuts.

"If I skip a meal, it's okay if I binge eat ice cream or cookies."

"I had a bad day today, my shoulder really hurts.  I'm going to skip the gym and lay here watching TV."  

I can see how easy it would be to regress, to fall off the wagon, to go back to my old way of dealing.  I resist.  I have been bringing oatmeal with me to work and eating breakfast there.  I keep some protein bars in my desk and make sure to always bring a piece of fruit and a yogurt, just in case I get too busy to eat lunch, I can grab something quick.  I adjusted my calories and macros again to give me more fuel for my bike rides.

A salted caramel ice cream cone (in a waffle cone) during the ELL Academy Field Day

I've been praying a lot.  Seeking God to heal my broken heart.  Why do I still want to turn towards food when I feel like this?  What causes my anger, why can't I let it go?  What do I need to do to avoid feeling hurt by others when things don't go the way I expected?

Sometimes I find the answers in nature.  It might not be a loud gong, but maybe just a whisper of a beautiful flower I see when I'm hiking.

This is a process, part of my journey.  I can see my journey towards fitness is also one of healing, which is necessary to keep me from going back to my old ways.

The Lord is near to the brokenhearted and saves the crushed in spirit.  
Psalms 34:18

Stand by Britt Nicole

If you or someone you know struggles with addiction, you are not alone.  You shouldn't expect to deal with it alone, either.  Message me if you need someone to talk to or to point you in the right direction.  tracoleman99 @ gmail.com   (To avoid SPAM, I have added spaces before and after the @.)

Find an Alcoholics Anonymous group here.
Find a Narcotics Anonymous group here.
Alanon is for friends and families of problem drinkers.
Alateen, like Alanon, is for friends and families of problem drinkers, but is geared towards teenagers.

Questions for you...Answer in the comment section below.
What's your favorite month of the year?  Which one is most challenging?

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