Results! 3 Months Clean ( ish...)

Hello, friends! Happy Monday!

I can't believe that I'm awake. 4:15am was mighty early this morning, but the Spin Class was great! I didn't get a nap in, and I really should be heading to bed. I just HAD to share my
3 month results with you!!

You all may remember that I was pretty strict during my 30 day cleanse. I cheated one day (Super Bowl Sunday) and stuck to my work out schedule like a champ. After the 30 days was up, I eased up a bit and enjoyed the 80/80 rule. A bit too much. Maybe 80/70 is what I ended up with. My workouts are still strong, but I have given myself some slack - like drinks in Chicago, fries on occasion, and ice cream when we were downtown.

Despite my easing up, the scale and tape measures continue to move in the right direction.

Here's my standard recap:

How I feel (mood): This month, I feel like I'm a little more tired than the previous two months. I think I know why - my sleep schedule is whacked. While I thoroughly enjoy my 5am workouts 3 days a week, my brain and body are on night time function. I stay up until 11:45pm and then turn around and get up at 4:15am. With the new job/schedule, I don't get my afternoon naps. But, I just talked to the hubster and he mentioned that even though I mentioned that I was more tired than usual, my mood/attitude and go getter-ness didn't fade. I still worked out hard, got lunches made, traveled and worked out... just felt the sleepies more than normal. I NEED to get that figured out.

How I feel (physical):  Strong! Ben continues to test me with heavier weights, I've been to Body Pump and lifted more than I ever have, I'm able to do more push ups (on my toes, of course), and my knees don't ache the way they did just 3 months ago (largely because a) I'm down weight and 2) working with my Chiropractor to increase blood flow and range of motion). When I don't workout, I feel mopey and sad. I just feel better when I'm active.

Hunger level/satisfaction level:  I can tell when I've eaten poorly. Once you eat something that is "dirty" - you crave more, and you feel less satisfied, and then the crash that follows... ugh. When I eat clean I'm satisfied longer, I don't get the munchies and crave junk and I have more energy. I'm recommitting to making those good choices.

Digestive health: While still good - I need to work the leafy greens in more regularly. That must be the secret. Noted and the change is in process!

How I look: My clothes fit great! I haven't gone shopping for all new pants, but my belt is on the last notch and most of my clothes hang on me a bit. I just pulled out a pin stripe pair of pants that I bought in the hopes of slimming down. They were roomy today! I can tuck shirts in and not worry about my "muffin-top" - I may actually wear shorts this summer in public! :)

My overall health:  I've been well, no headaches, improved sleep quality (even when I don't get enough), and I know my fitness level has improved. My heart rate, blood pressure, and blood work have always been good - but there's no reason to risk my health by not taking care of myself.

Ben says that I only need to worry about those things that I can control - what I eat/drink and how I move. I can't control genetics or the air I breathe. But what I can control, I plan to!

Here are my 3 Month "Clean-ish" Results (Year to Date):  
I've lost:
10.5 inches over all
12.1 pounds of fat (9 pounds, net - which means I gained 3.1 pounds of muscle!)
and 5.25% body fat

Goals:  My eyes are on the horizon. Yes, I still have some pounds to lose - but most importantly I have some body fat to drop! My goal is to get to 22% in the next 8 weeks. That's totally do-able if I just PLAN to succeed.

My biggest challenge is eating out with friends and family, fasting days (still hard!), and when I don't get to the grocery story regularly to get my fruits and veggies. It really does come down to making a plan and holding yourself accountable. I know I can do it. It's also an amazing when you have support - I know Ben believes in me, the hubster has my back, and even the kiddos are pulling for me.  I'm still enjoying the Isagenix protein shakes (vanilla is my fav - with frozen fruit and OJ), and I still fast/cleanse every-other Sunday. I think these tools have really helped me stay on track, even when my lunch and dinner stray from the clean path a bit. I know my breakfast is always a strong start to the day.

I'll continue to share the tidbits I learn, motivation when I find it, and yummy clean recipes that we can feel good about making for our families. I can't wait for grilling season, farmers markets, and long evenings of Frisbee, bike rides and walks. It just gets better from here folks!

Join me on my journey - and take me on yours! Tell me about what's working, what's not working, and share your recipes. Subscribe via email, follow me on Google+ or just check me out on Facebook.  If you'd like to know more about my nutrition plan, my workout schedule and how you can get active, please reach out to Ben at Compete Personal Fitness. He's really been instrumental in helping me find my way. I did the work, but he held the map and the tool box.

Until next time (Tomorrow with a YUMMY recipe !),
<3 Jen

CLEAN Banana Bread - Mmm Mmm Good!!

Greetings, Friends!

What a fabulous day! Aside from the crap weather, it was super great! I had a good day at the job, great lunch break, went to shooting range with the hubster and shot our 9mm Ruger for the first time, and got my ass handed to me in an hour circuit workout with Ben and then another 50 minutes of Spin with one of my favorite instructors, Rev. Bobby.

Another great thing is that my CLEAN Banana Bread with almond butter was a big hit!  I wish I would have doubled the recipe.

I doctored this one a little bit because I like a heartier bread and I didn't want to use granulated sugar or brown sugar.  Here's the recipe and how I doctored it:

Ingredients

4 Over Ripe Bananas
1/2 Cup Brown Sugar, Packed (I used 1/3 cup agave nectar and 1/4 cup molasses instead!)
2 cups Whole Wheat Flour
4 egg whites, beaten until fluffy
1/2 cup Almond Milk
1/2 teaspoon Vanilla Extract (I went a little heavier on the vanilla... didn't measure it!)
1/3 Cup Applesauce (UNsweetened!)
1 tablespoon Baking Powder
1/4 teaspoon Baking Soda
Cinnamon (to taste)
Ground Flax (to taste) (I ended up with about 1/4 cup, and I also added about 1/3 cup of steel cut oats)

Directions

1) Prep 9x5 loaf pan by spraying with cooking spray and coating in flour (not included in recipe). Preheat oven to 350 degrees.

2) Place bananas, milk, applesauce, and vanilla in a bowl. Mash bananas with fork and mix with milk making sure to leave chunks.

3) Mix all dry ingredients thoroughly in separate bowl.

4) In separate bowl, beat egg whites until fluffy.

5) Add dry ingredients to wet and mix until smooth. Fold in eggs.

6) Pour into loaf pan. Place in oven and bake for 55 minutes.

Serving Size: Makes 12 Slices
Number of Servings: 12

So, I shared my delicious and clean recipe with my friends at the Studio tonight, and brought some organic almond butter (nothing but roasted almonds in this stuff!) - and it was delicious!

I hope you enjoy this recipe as much as I did. It's definitely getting put into rotation. Clean eating - who knew it could be SO YUMMY!

Until next time,

<3 Jen

Staying On Track? Well....

Hey friends!

Well, I returned from a fabulous trip to Chicago to work with some of the coolest peeps you'll ever know (Shout out to CEM staff - April and Laura, the Key Volunteers, and my roomies Pammy and Rebecca! How did we not get a picture together?!). And, as you may have read, I tried to pack some healthy options and looked into the workout facilities.

Here's how I did: The Play by Play

I started off my trip strong with a KILLER workout Tuesday night. Protein shake Wednesday morning on the way to the airport, and I packed plenty of protein packets, nuts (cashews, almonds) and trail mix (mixed nuts, raisins, craisins, and yes, M&Ms (but only a few).  We also made a point to stop at a grocery store to pick up almond milk and some fruit to have on hand for breakfasts when I got downtown.

Downside: no fridge in the room. So, a trash can and LOTS of ice kept my almond milk good. (MacGyvered!)

Wednesday for lunch I had Mexican food - and while I WANTED to eat the whole bowl of chips and guacamole, I didn't, and I left plenty on my plate. For dinner I kept the portions small, even though it was regular ol' pasta and meat sauce.

Thursday morning I enjoyed sharing my avocado egg window recipe, along with crisp REAL bacon.

Lunch was a splurge - you can't be in Chicago and NOT have a Chicago-style hot dog! Pickle, onions, mustard, tomato slice - PERFECT!
Thursday afternoon I laced up the shoes and hit the park path for a fabulous run through Grant Park and along the Lake Front (and back) - about 4 miles. I was still WICKED sore from Tuesday night's workout. Thursday night I joined the ladies for drinks at the Public House. 4 Vodka Cranberries and a sampling of several appetizers (flat bread vegetarian pizza, friend calamari) and I was glad that I could call it a day! Great walk back to the hotel and it was time to crash.

Friday morning I roused early (5am) for my usual workout - my pal and trainer called me to let me know what exercises I should work into my circuit and I got a nice 50 minute workout in followed by a 10 minute jog on the treadmill. Felt AWESOME. Showered and headed out with my roomies to the Navy Pier where I would spend the next 12 hours on my feet working with volunteers and helping 45,000 runners pick up their packets for the Shamrock Shuffle.

Friday's food choices weren't bad - shake for breakfast along with 2 Cuties (clementines), sandwich minus 1/2 the bread and a salad for lunch, and 1/2 of a Qdoba burrito with LOTS of salsa for dinner. Could have been worse, right? I nibbled on almonds in between and drank what felt like gallons of water.  After wrapping up the day we made hotel room Pond Scum - but I limited myself to just one. Oh, along with a little more than 1/2 a pint of mint chip gelato. Yes. I. Did.

Saturday I started off strong again, protein shake on the way to the Expo, vegetarian wrap for lunch, and handfuls of nuts and trail mix throughout the day when I got the munchies (instead of eating up all the candy and donuts that Ms. Betty was pedaling to the volunteers). Another 12 hours on my feet and a VERY long walk from the Pier to the Hilton and I was ready for dinner. We walked to Miller's Pub and I ordered a burger with sweet potato fries (skipped the bun) and was in HEAVEN. Nice walk back to the room and we had a few hours to sleep before starting race day.

Sunday I started off with a protein shake and some Cuties. I resisted the chips and candy again, but later had some hot chocolate to warm up! Dinner was at the Bar Below where I enjoyed a sandwich (sans bun) and sweet potato fries (yes, again)... oh, and 2 very tall, very strong vodka cranberries.   After a solid nap, I walked back to Buddy Guy's Legends and listened to some blues - with a shrimp po'boy and a drink.

Monday I slept in and had the last of my almond milk and protein shake. I packed up my room and meandered around downtown (lots of walking), I landed on Pizano's for lunch and ordered a personal sized deep dish cheese, green pepper and mushroom pizza. I could only eat half after my garden salad, but it really
hit the spot! I made my way back to the hotel to get my bags and walk to get the Blue Line and head for the air port. When I finally got home (after a lengthy delay), I had Subway with LOTS of veggies before crashing pretty hard.

So, why, you are asking, did I share the play by play? Well, despite not sticking to a completely clean diet, I wanted to show you that there are always choices. I very rarely enjoy drinks with friends, so when I was in Chicago I splurged more than usual. But I also managed to make some good choices in there, too. Lots of walking, good workouts, and tons of water. I also watched my portions when I couldn't eat as clean as I'd like.

When I got home I was so excited to eat veggies and get back to my workout routine. I missed my workout buddies and felt so great after a tough workout on Tuesday night.

Every day is full of choices. If we plan ahead and do the best we can, we are winning. Just because we are being conscious of the choices we make we are able to make better choices, healthier choices. And THAT is staying on track.

Here's to loving life and making the best choices we can!

Until Next time... (with a clean banana bread recipe!)

<3 Jen

On the Road Again!

Hello Friends!

It's been a crazy week - new job and a busy home schedule and it's not going to slow down. So, I'm taking a few minutes to share a challenge that I'm facing and hopefully an effective way for me to tackle it.

Wednesday morning, I leave for Chicago to work with some amazing people at the Shamrock Shuffle. Nothing like thousands of volunteers, 45,000 runners, and a finish line party with tons of beer. I'm excited to spend the week with friends working long days.

And therein lies the problem... nearly a week away from my regular schedule and fitness routine, and eating whatever is brought in for the Key Volunteers. I have some serious challenges to my clean eating plan.

What's in my tool box?

Thankfully, I've got my IsaLean shakes that will fit nicely in my carry on bag. I can toss those in, small baggies of almonds and stop by a local grocer for some fresh and travel friendly fruit like Clementines, bananas.

My hotel has a really nice fitness facility and I will stay on schedule by getting up for my 5am workout Friday and Saturday.

Making good choices when food is brought in will be a challenge, but I'll do my best! I will let you know how I do, what my stumbling blocks are and the steps are to improve the next day.

The most important is that I remember that everything is a choice and that I'm human. If I'm learning, it's not failure.

"See" you soon!
<3 Jen

What Is the Perfect Exercise?

Hey Friends,

Ever wondered what exercises give you the most "bang for your buck"? I have. I can usually tell, based on the number of workouts each week that Ben puts particular exercises in. Seems like some are better than others. My bets are on the old staples: Push Ups and Squats.

Baby is going for 'on the toes' - so, what's your excuse?

Why are these exercises so good for us? 

You don't need any equipment.  Both can be done without weights or bands, no special clothing or apparatus - just you. 

They engage multiple muscle groups. When performed correctly (Need help with form? Get tips from an expert!), both pull in large muscle groups in addition to lots of other smaller muscles and stabilizers. Push Ups bring your arms, chest, shoulders, back, core, glutes and legs into play - not to mention getting your heart rate up! Squats engage the largest muscle groups (legs), along with core and back. (Here is an article that shares 8 reasons to work squats into your workout.)

Several variations are available. With both push ups and squats, a slight change in position can make the world of difference and change things up for you. Arm and hand position can increase the difficulty of your push up. Similarly, turning your toes out in a squat will grab those hard to reach inner thighs - you'll feel that tomorrow!, while a more narrow stance works the quads and your butt. There are seemingly endless variations to these exercises. Throw in some weights or a kettle bell and you can really go nuts.

This article's aim was to find the "best exercise" and it gives some suggestions: 

The Burpee. This super fun exercise makes its way into lots of our regular work outs. And while it's very simple to learn and uncomplicated to perform, it is a BUTT KICKER.  Boosting your heart rate, using shoulders, arms, core, and legs, this exercise revs you up into gear pretty quick.

Walking. The author talks about how walking is also a great exercise - but that it may not be enough. At least, not at the "slow and steady" pace. Mix in some bursts of energy, speed or power walk mixed in with a slower pace, a run/walk interval plan, or really kick it up and make High Intensity/Interval Training (HIT) your plan.

Squats. Of course. (See above!)

Sometimes it's easier to grab your local expert (BEN!) and have them kick you in the rear for an hour a couple of times a week. We all know it's easier to do the work when someone else is pushing you. Maybe that's just me. I have a tendency to stop when it gets hard or when my mind says I'm tired - instead of actually fatiguing my muscles completely. But I hate backing down from a challenge. I can't decided if it's a strength or weakness. Either way, it gets me to do things I didn't think my body could do, and I'm feeling stronger and more fit.

So, whether you hit the trails or sidewalks in your neighborhood for some power walking intervals, or break out some push-ups or squats during the commercial breaks, we can all do little things to improve our fitness every day.  Remember that it doesn't have to be complicated or expensive to be good for you. Sometimes all you need is a guide, a partner, or a little boost (THIS IS YOUR BOOST).

I'd love to hear how you work fitness into your life in manageable chunks!

Until next time,
<3 Jen

Impromptu Getaway - How Can You Stay "On Track"?

Hello, Friends,

Happy St. Patty's Day Weekend! I've started my weekend early, taking a trip to mix business and pleasure with the hubster (he's got work to do, and then we'll both get to visit with old friends). So, while this is a much needed, albeit brief, get away, I can't help but think how it will be tough to stick to healthy choices. 

Here are a couple things to remember:

    A) If you are prepared, there are always healthy (or healthier) options available to you.

    2)  The 80/80 rule.

So, here's how I'm going to attach this weekend:

Get my MOVE on. I got my workout in EARLY. Yes, very early. 5am this morning. I got in a Spin/TRX class with Ben at Compete Personal Fitness. Workout pal Bella and I got a great workout and then a nice long roll out (Foam Roller!!!).  I know I'm going to miss my normal Saturday sweat fest, so I'm going to try and get some walking in, and maybe squeeze in some morning push-ups, planks and sit ups before we head down for breakfast. 

Be picky. Today at lunch we ate at a typical sports bar, I wanted waffle fries dipped in ranch, washed down with a Long Island Ice Tea. I chose a chicken fajita. Oh, and I chose wisely. It was so yummy! And, while I'm sure I had a little too much (PORTION CONTROL! UGH!), it was a healthier option than the deep fried, ranch covered, cheesy and delicious temptations on the menu.  If you can, look at the online menu and decide on what you are willing to splurge on. It doesn't have to be a dry salad, but you may be surprised at some of the healthier options available!  Also, don't forget that most restaurants will do special orders for allergies or restrictions. Don't be afraid to ask! (Plus, often times you get fresher food because they have to make yours special!)

Enjoy life. This weekend is about time with the hubster and old friends. According to the 80/80 rule, I need to stick to my clean eating plan 80% of the time. This weekend looks like a 20% kind of weekend. But that doesn't mean I have to give up. It means that I shouldn't feel guilty about enjoying a dinner out, a drink, and yes, even dessert. The 80/80 rule isn't a free pass to recklessness, though, but is a ticket to a little indulgence. 

Sunday I'll be enjoying a little Luck o' the Irish - starting dark and early with some friends and partaking in a splurge style breakfast buffet. I'm not a beer drinker, so the extra calories in the green beer don't scare me - but odds are I'll find a way to chew those calories.  I plan to try a little of everything that I want, but not to go over board. All things in moderation, right? And, between the people watching and live band, I'll have plenty to keep me occupied.  There are plenty of chores and some dog walking that will help get me moving afterwards. And then, Monday morning, back on track... starting with a 5am Spin class.

You should join me!

Until next time, GET LUCKY!
<3 Jen

Stress Sneaking Up on You?

Hey friends!

I was sitting at home this evening, enjoying family dinner (Spicy Cajun Chicken Pasta!), surfing the interweb as the hubster helped with dishes, and got to thinking about my "whole life."

I have come a fair distance since rethinking some basic choices in life.  While I've made huge strides in my nutrition, strength training, and cardio vascular training, and have recently added regular maintenance (chiropractic care) to my basic medical needs, there is one pillar of my "whole life" that I'm not nailing down.

REST and RELAXATION

Part of me wants to be a morning person. I enjoy the 5am workouts - enough that I set my alarm for 4:20am so I can get up, drink my morning shake and get across town in time. But I still can't seem to get to bed before 11:45pm on those nights. There is always one more story to read, blog research, or hell, even one more episode of friends or the results on some DIY Network show. But then I need a nap halfway through the day. Why can't I shut down?

Tonight, as I sit here at the table, I thought - "Geez, I should get over to the gym and jump on the elliptical machine or the step mill or something. I shouldn't just be SITTING here." (Even though I typically work out 6 days a week and had a tough TRX workout with Ben and Bella this morning, and I'm feeling the suitcase dead lifts from last night's circuits!) My body needs to rest and rebuild. We get stronger when we rest. But I started to feel a little stress creeping up on me - "Why ARE you just sitting around?"

There are projects that I need to be working on at home if we ever hope to get this place on the market. I start a new job in less than 2 weeks. Summer will be here before you know it. Taxes aren't done yet. The days fly by and before you know it, I've lost a whole month. The Daylight Saving switch has me all messed up. I'm still feeling STRESS.

So, it's time to refocus on that fifth pillar - Rest & Relaxation.

I really like this graphic - it shows many different ways that people can manage stress:

There are so many things that we can focus on to help lower stress levels. Did you know that playing with your pets isn't just good for them, but good for YOU?  Riley and Riggs will be excited to help me find my happy place!

As I was perusing stories about managing stress, I found this one with some easy ways for us all to bring ourselves back to base. (Click on it and check it out. Really. Go.)

I totally get that my laundry room isn't going to clean itself, and the projects won't get done without some planning and time commitment. But the important thing to remember is that I can do it in manageable chunks. There are people in my life I can lean on. I don't have to be Super Woman, I just have to be the best version of me that I can manage. (Repeat this over and over and over and over again. It's true. It really is.)

I think I'd like to work in some Yoga into my fitness routine, as well. Not only can it be a focused, slow and deliberate series of movements that will help to quite your mind, it's also a body shaping and toning workout. Do any of you regularly do yoga? What do you love about it?

So, my commitment for next week is:

• GO TO BED. Even if I sit and read, sip on water and just relax, getting my body into the routine of going to bed by 10pm the nights before my early workouts will be a vast improvement.
• TAKE SMALL CHUNKS. Divide my tasks into smaller, manageable bite size projects. Decluttering is first on my list. Painting the recently patched drywall is next. Then the cans to the recycler. But not all at once or all on the same day. 
• ASK FOR HELP. If I don't have time for all the things on my list - I need to delegate. That's a tough one for me. But when it comes to things like dishes, laundry, and home chores, I'm going to turn over a new leaf! But taking some of those chores off my list, I should have more time to get things on my to-do list done.
• SAY NO. The answer doesn't always have to be yes. I can say, "I'm sorry. I just don't have the time to help with that right now." and not feel guilty. We'll see if this one sticks. It's even tougher than delegating for me.
• LAUGH. This is one that I think will come easily. I'm looking forward to 3 "trips" - one this weekend with the hubster to mix business with pleasure and see old friends, a trip to the zoo with my son, and a day trip to Chicago with my oldest loin fruit. Time with them is more important than any old to-do list. Remember that when I start to feel the stress creeping up on me should help.

So, if you see me, frazzled and stressed - remind me to chew gum, pet my dogs, and go to bed. Tell me to say no and to LAUGH. I need all of you to keep me in check.

Until next time,

<3 Jen