What the Whole?!?!?

They say you have to hit rock bottom before truly being able to ascend (I don' t know who "they" are, nor do I remember what movie I heard this in).  I'd say my rock bottom (the most recent one, at least) was over winter break.  In keeping with the true meaning of Christmas (gluttony / overindulgence), I ate every dessert offered to me, I drank pop (just a little), I drank wine (not just a little), I went out to eat often, I snacked continually, and I generally shirked vegetables.

I felt like absolute crap.

Not only were there the psychological issues to deal with (guilt over my food choices, cravings for even more unhealthy foods, never feeling truly satiated, and stronger cravings), but the physical effects of what I was eating took their toll immediately.  I wasn't sleeping more than a couple hours at a time, I had heartburn to rival that of when I was 9 months pregnant, I had no energy, I was moody, and I couldn't concentrate.  To top it all off, my gym membership had expired at the end of November, and I wasn't working out much at all.

A friend posted on Facebook that he was doing a Whole30 starting January 4.  I Googled it and read about it and had a moment of panic: could I really eliminate all grains, dairy, legumes (PEANUT BUTTER!), soy, alcohol, sugar (and sugar substitutes) for 30 days straight?  I read testimonials of people who had already completed the program and decided to give it a try.

I'm so glad I did!  From January 6-February 4, I followed the program to the letter.  I started having amazing sleep (not even waking up to pee!), my moods were stable, I was happy, and I was full of energy.  Unfortunately, I sprained my ankle halfway through, so my workouts stopped, but I still had abundant energy for life in general!

I took a few days off (bad idea, unfortunately...sugar cravings came back immediately upon my first bite of a cookie), and now I'm doing a Whole60.  This time, I'm not going to eat almonds or cashews or raisins, since they are major trigger foods for me (once I start, I don't stop until the container is empty). 

So, what does one eat when doing a Whole30?  Only the BEST FOOD EVER.  Seriously, I feel like the food I'm preparing is not only super nutritious but is extremely satisfying (I don't eat between meals.  Ever.  I just don't feel the need to since the types of food I'm eating keep my blood sugar levels steady all the time).

The Whole30 has also been extremely liberating (exactly opposite of my first impression, that it would be too restrictive); for the first time, I know that everything I'm eating is contributing to my health and well being.  I'm not counting or measuring or stressing about ounces/calories/points/servings.  I lost only a couple pounds during that first Whole30, and I thought I'd be disappointed in that, but it turns out that the other benefits of this way of eating are so amazing that weight hasn't really been a factor.  That feels good!

Well, hello there!

My last post was on November 13, almost three months ago.  Is anyone out there still?  No matter, I suppose...at least Christen is (she was the one who urged me to get back to writing).  

The blog is still called Keep the Change, though its no longer associated with the gym.  I'm not even a member there right now!  I feel kinda lost and homeless...I need to rejoin or find another local gym, but there isn't one that I've found that meets all my criteria for price/classes/hours/daycare/location/etc.  Time to stop being so picky, methinks!

So, what to write about?  Well, I recently read the book "It Starts with Food," which has really helped me clarify my outlook on my own nutritional needs.  I just completed my first Whole 30 on February 4, and now I'm on day 2 of a Whole 60.  Asa is joining me this time (for a Whole 30; he's not quite ready to do the Whole 60!), and it's nice to have his support.

I will write more about my first Whole 30 experience in my next post, but for now, I just wanted to say hello again.  

Hello!

Woo-hoo!

In my most recent blog, I lamented how I felt incompetent during H.I.I.T. class and wondered how I could increase my fitness level enough to make it through the class without feeling like I was going to collapse or vomit.  

But maybe, just maybe, I'm already starting to make some fitness gains.  I went to the 6:30 pm Attack class last night, taught by Barb.  She did release 81, which was the one that was launched this summer (remember that, when we were doing Attack outside in 85 degree heat?).  That is one of the most difficult releases ever.  The two peak tracks, 4, and 9, are both designed like H.I.I.T. workouts: short rounds with super intense moves (burpees into tuck jumps in track 4; 60 tuck jumps total, followed by jacks and high knees, in track 9).  

This summer, I came to dread release 81, but last night, I felt like it was the best I've ever done on that release!  I didn't skip a single tuck jump, burpee, or plyo lunge, and I did (most of) the jacks in track 9.  It felt great!!!

Class was running behind by about 13 minutes, so I had to leave right after track 9 to get the kids to bed.  I was still panting when I got down to Kidz Kove, and I really wish I'd taken at least a couple minutes to cool down so I didn't have to fight the urge to puke the whole drive home.  Despite that, though, I felt happy and successful!

How to Get Better at This?

Monday morning = another 5:45 am H.I.I.T. class.  I already blogged about how last Thursday, Marta worked us so hard I thought I might puke in class, so today, I was expecting more of the same.  She did not disappoint.  Today, Marta had us do a circuit.  We did the following exercises:

     *20 star jumps (jumping jacks with our legs and arms flying out)
     *5 clean-ups with a kettlebell on each arm

     short rest

     *20 tuck jumps
     *15 clean and presses with a 30-lb bar

     short rest

     *20 box jumps
     *10 burpees

     short rest

     *20 plyometric lunges with hands above head
     *10 bicep curls with the 30-lb bar
 
I think we did that full circuit four times.  The last two times, I was absolutely failing.  By the time we'd get to box jumps, I was so out of breath I was stopping every couple reps.  I know it was by no means easy for any of the other four women in the room, but I felt way more out of shape than they seemed to be.  

So, how do I get better at this?  Besides attending my H.I.I.T. classes regularly, of course, what can I do to increase my capacity to work harder for longer periods of time?  

Back to H.I.I.T.

I rejoined the Monday/Thursday morning H.I.I.T. class today, taught by Marta.  The last time I took a H.I.I.T. class was just before Labor Day, so it's been over two months.  I am always nervous before H.I.I.T., and when I was feeling exhausted about halfway through the warmup, I knew I was in trouble.

Thursday H.I.I.T. classes are usually harder than Mondays, at least for me - Studio 1 doesn't have a class in it, so we spend the time in that room doing lots of running up and down the floor.  It's not just running, though - it's shuttle runs (also called suicides), bear crawls, squat jumps, dragging a 25-lb weight under our feet while using our hands to pull us down the floor, pushing that same 25-lb weight down the floor with our hands, and whatever other tortures Marta devises.

After all the racing up and down the floor, Marta had us each go to a bench.  We had to do a series of different exercises with the bench or on the floor: arms on the bench and jump legs in and out, cross-crawl abs, walk up and down the bench with arms, mountain climbers with arms on the bench, and arms on the floor with legs on the bench and jump legs in and out.  She had us do 50 of each exercise, but I didn't make it to 50 on any of them because I was so worn out.  I don't like that feeling of failure, but I guess I can look at it from the optimist's point of view and say that I had pushed myself hard enough earlier to make it difficult at the end.

I'm dreading Monday's class.  Don't get me wrong - I hate it, but I love it.  Honestly, it is highly unlikely that I would make myself do this stuff on my own.  There were a couple times I thought I was gonna puke during class this morning, and I wasn't the only one!  

 

An Awesome Kettlebell Workout

I happened to come across the kettlebell workout below yesterday.  It was part of a Shape magazine online feature of various ways to burn 500 calories.  I tried it today, and it was SUPER!!!  I was huffing and puffing within a couple minutes, and I definitely will try this again.  The workout is designed to do in a pyramid: complete each exercise from the top of the list to the bottom, then start at the bottom and work your way back up to the top.  The entire thing (without any breaks) takes 26 minutes; I think I completed it in around 32 with breaks.  If you have only a short time to get an intense workout in, just do each exercise once, without making your way back up the list.

I used a 15-lb kettlebell the entire time (the article suggested using anywhere from 10-15 lbs).  At first, when I did the double arm swings, I thought it may be too light; by the end, I thought it was just the perfect amount for challenging me and allowing me to maintain good form.  

I modified just a couple of the exercises the second time I did them (when I was working my way back up to the top of the list).  For the alternating jumping lunges, I did them without the kettlebell the second time.  The first time, I felt like I was losing form while holding the kettlebell.  Also, the second time I did the jumping jacks, I held the kettlebell over my head the entire time (when I raised and lowered it the first time, my shoulders felt a little wonky).  

I'm pretty sure I'll be feeling this tomorrow!!  Love it!

• Double-arm swings, 60 seconds
• Push-ups, 30 seconds
• Single-arm swings, 35 seconds for each arm
• High knees, kettlebell held overhead, 35 seconds
• Single-arm swings, alternating arms, 80 seconds total
• Shuffle feet fast in place holding kettlebell at chest, 40 seconds
• Double-arm swings, 90 seconds
• Jumping jacks, pressing kettlebell overhead on each jump (start slow), 45 seconds
• Single-arm swings, 50 seconds for each arm
• Alternating jumping lunges, holding kettlebell at chest, 50 seconds
• Single-arm swings, alternating arms, 110 seconds total
• Bent-over row with kettlebell, 30 seconds for each arm

Snack Ideas from Metabolic Effect

A few months ago, I wrote a blog about the Metabolic Effect diet/exercise plan.  Today, the Metabolic Effect Facebook page shared a list of healthy snacks in case you are looking for some variety.  I thought the list was super helpful; I am bored with my usual string cheese, apples, grilled chicken, and cucumbers!!  Here is the list they posted:


~Sliced avocado and tomatoes with a drizzle of olive oil and a sprinkle of sea salt.

~Sliced tomato with fresh basil with a drizzle of olive oil and a sprinkle of sea salt.

~Kale chips

~Grill/bake some chicken tenders and use salsa as a dipping sauce.

~Make a big pot of chicken/veggie soup on the weekend so you have to use during the week for a snack or even a dinner with a big salad or a wedge of a frittata.

~Tomato and cucumber salad -add red onion if you like (season to your liking and experiment with different flavors of vinegar).

~Use ham and/or turkey roll ups as a protein add on for some of snacks listed here. (When you get home from the store immediately roll them up and have them ready to go in the fridge.)

~Berries with coconut cream. (Take a can of full fat coconut cream and put in the fridge. It will then separate and on the top you will have cream. Or just use the coconut milk to drizzle a little on the berries.)

~Shrimp cocktail

~Use leftover rotisserie chicken to cut up in small pieces. Since it can get some what dry after a day use salsa and/or a touch of guacamole to give it some moistness and more flavor. Use romaine lettuce heart leaves to use a “holder” for your chicken.

~Make a frittata over the weekend and use whatever veggies you like. Cut it up into wedges to have for a snack where you could add a piece of fruit or pair with that soup and salad for a meal.

~Love guacamole but don’t want to use chips? Use cut veggies to dip into the guac. Or use hard boiled whites to house a dollop of guacamole.

~Short on time? Grab some grape tomatoes, some of your ham/turkey roll ups and a few nuts.

~This time of the year you see pumpkin everywhere. Want your own fix without completely blowing it? Take some pumpkin puree and mix with pumpkin pie spices or just plain cinnamon works well. Drizzle a little coconut milk on top and add some slivered almonds or chopped walnuts. Enjoy as a treat. If you want to add some stevia - you can do whatever works for you.

~Just changing the spices, herbs, and vinegars that you use can go a long way to making the same old, same old something completely new.