- Monday Nov 05, 2018
Well, first of all, thanks for everyone's kind words on my last post; I know we all have days like that, but it's hard to admit my failings sometimes. Especially when I know better and I know what I need to be doing. I really appreciate this site because I know I can just be real here :)
I had a nice weekend and got caught up on some sleep. I had a coaching session after work on Friday, and then BF met me at the gym and we practiced my coaching session for next week, then worked arms. It was really nice, and we got to stay up a little later because I didn't have to work the next morning. Woohoo, weekends off are awesome! Supper was slow cooker chicken tacos and stir-fried rice with ham and veggies.
We went back to the gym on Saturday because we pretty much live there, and I went on the elliptical for about half an hour. I don't usually go on this device, i'm not over the moon for cardio equipment to be honest, but it was a good, steady state workout. Unfortunately, it didn't raise my heart rate as much as I would have liked, so afterwards I did some medicine ball slams and worked with kettlebells and that raised it up very nicely and managed to lay me out flat on the floor too. After the gym we went for coffee with BF's friend and then home for supper, which was rice, veggies and double smoked sausage we got from a butcher just out of town, very highly recommended, delicious sausage!
BF's son came to visit on Saturday and stayed over to Sunday, so we watched a movie Saturday night with him, Rampage. On Sunday it was meal prep and laundry day, and BF graciously set up my indoor trainer for me so I can cycle indoors for the winter. We had chicken bacon and eggs for breakfast, and a sweet potato and chicken bake for supper and watched Harry Potter - Prisoner of Azkaban.
This morning we got up early so that BF could start the drive back home, and I got my bike shorts on and did a quick 30 minute ride. I am using a heart rate monitor for my workouts called MyZone, and it connects to an app on my phone and shows me what 'training zone' I am in. It definitely showed me that I could be putting in a lot more effort when i'm on the bike. So that's good to know, and hopefully using it will change the way I train on the bike during the winter months.
Today's food is toast, protein bites, oranges, coffee, rice with sausage and veggies, water, granola bar, sweet potato and chicken bake.
Have a good Monday!
- Friday Nov 02, 2018
When I got home from work yesterday I was just SO TIRED from not getting enough sleep the night before. So I layed down on the couch and ended up reaching for a bag of chips, eating that and then falling asleep for three hours. When I got up, I was hungry again (of course) so I had rice with leftover slow cooker chicken tacos. It was still pretty early, but I did not feel like doing any housework, so I took a bath. When I was done, I went back to the couch (I should have just gone to bed). In the hour that I sat watching tv, I ate three Mr. Freeze freezies, and two peanut butter sandwiches!
There's a lesson I keep failing to learn here -- I beat myself up when I start feeling guilty about not doing ENOUGH; not enough workouts, not eating healthy enough, not spending enough time with my family and friends, not doing enough at work, not getting enough sleep...and because i'm too exhausted and disappointed to do anything about it, I sit and eat instead, like my brain just completely shuts off and I can't deal.
And today, I STILL feel the same way. It's not just tired; it's defeated; mentally drained; unworthy. It's been a rough morning at work; i'm taking things far too personally. So I am here to give myself a time out. I will use the weekend to re-charge. It hasn't been the best couple of days, but I need to let it go rather than wallow in it!
And the point, really, is that I don't have to feel this way at all! I'm totally doing it to myself! What's the name of that book??? WASH YOUR FACE, GIRL. This is not 'the sky is falling', you are not a princess, and you have the strength to power through one more day. Heck, you probably even have the strength to make somebody else's day better, too. So maybe let's focus on that instead.
- Wednesday Oct 31, 2018
My goodness, I just realized I left you all with a bit of a mystery after my last post was all about how I was having a colonoscopy done! To bring you up to speed, my intestines are nice and clean and no funky, strange lesions or growths disturbing that part of the digestive process. Good news! So they gave me a lot of information on Irritable Bowel Syndrome and i'm slowly working through it and determining what my next steps will be. Also good news - i've had only one bad evening/night in the last week since beginning a new meal plan. This is an absolutely fantastic streak so far!
Last week I will just summarize quickly - I had the scope done on Tuesday and ate lightly that day; BF and I hit the gym and I did a very light workout, mostly upper body. It was gorgeous outside on Wednesday, so I headed out for a walk and ended up doing interval runs and box jumps and jump squats and pushups! Wow, it was a great workout. On Thursday I drove to the gym to coach two sessions, then did a quick workout and stayed with BF for the rest of the night. Friday was the other gym for a coaching session, a workout, and then drove back to BF's for the weekend. I actually got to participate in a group training session on Saturday morning, and it kicked my butt! I worked out for over 3.5 hours on Saturday, and on Sunday I rested and did a lot of meal prep for this week - chicken enchiladas, chicken tacos, protein bites, and egg quiches. Lots of food again for this week!
Monday - full day of work; run a bunch of errands, laundry and stuff, ate chicken enchiladas and rice, bath, bed.
Tuesday - full day of work; drove to the gym and coached two sessions, worked out, ate subway at 9:30 p.m. (yikes), shower, bed.
Wednesday - full day of work; driving to the city for a Stone Temple Pilots and Seether concert tonight! Straight to bed when we get home. Gonna make sandwiches for the road.
Thursday - full day of work; workout, errands, bath, bed. Food prep meal for supper.
Friday - full day of work; drive to the gym and coach a session, workout. Food prep meal for supper.
- Monday Oct 22, 2018
Friday - full day of work, drove to city, coached a FULL session, worked out, drove home, ate a quiznos sub, went to bed.
Saturday - up early, drove to city, coached three FULL sessions, worked out, went for an hour bike ride, drove home, ate slow cooker burritos, crashed.
Sunday - slept in until 8:30, really wanted that to be longer but whatever, my internal clock hates me! Ate a lovely breakfast of fried veggies in olive oil, eggs, bacon and toast. It was delicious! And I got the laundry done.
I also did a bunch of meal prep yesterday; i've been dropping this lately since i've been so busy and of course, the first things to go are all the things we do for self-care, right?! But the gym I work at is doing a 21-Day challenge, and i'm coaching clients through it, so I figured I should do it myself, too. I made an oatmeal bake for breakfasts, some protein bites for snacks, and a HUGE chunk of baked salmon with roasted veggies for suppers. We had the salmon for supper last night and it was sooooo good! And lots of leftovers too.
Tonight I plan to prep quiche cups - eggs, mushrooms, bell pepper, ham, and some mozza cheese - baked in the oven. And then some time this week I will also make roasted chicken breasts with broccoli and sweet potato.
All this fantastic food, and I can't even eat any of it until tomorrow afternoon! My colonoscopy is scheduled for tomorrow morning, so today all I can have is clear fluids and jell-o! I hate jell-o! I made all this lovely food, and will have to watch bf eat it and not get any of it for myself LOL. Oh well, I will splurge tomorrow when the procedure is over with (if I am not crashed out from the sedatives).
- Friday Oct 19, 2018
Whew what a week!
Friday - full day of work, took practice exam twice, drove to city, coached one session, worked out for about 20 minutes which is all I had time for, drove home, bf and his daughter stayed over, ate chicken and sticky rice with veggies, went to bed.
Saturday - slept in until 8:30!! Woohoo! Had a pleasant, lazy breakfast of waffles with peanut butter and eggs, drove to city, went to The House with a Clock in its Walls with bf and his daughter, drove home, ate chicken burgers, watched Harry Potter Escape from Alcatraz, bf and his daughter went home, went to bed.
Sunday - stuck in staff training at the gym all morning, had a freaking awesome workout, drove home, studied all afternoon and evening, took practice exam two more times, freaked out, ate some snack foods like sausage and crackers for supper, tried to sleep.
Monday - drove to city, took PT exam, PASSED!!! Worked out, drove home, fell asleep on the couch for the entire rest of the day. I had some snack foods again and some rice with veggies, didn't eat enough at all.
Tuesday - full day of work, drove to city, worked out with bf, drove home, ate roasted chicken with rice and veggies, went to bed.
Wednesday - full day of work, took my new bike out on the trails for an hour, ate a roasted chicken sandwich and some spicy jalapeno cheesies, took a soak in a hot bath, went to bed.
Thursday - full day of work, drove to bf's, coached one session, worked out, ate pizza that bf made, went to bed.
Friday - full day of work, drive to city, coach one session, work out, drive home, eat homemade chili, go to bed.
Saturday - drive to city, coach three sessions, work out, drive home, eat a lot of something, go to bed.
Sunday - I am fully convinced there will not be even an ounce of functional brain cells by this point; my only goal is to get the laundry done!
- Friday Oct 12, 2018
A quick update today, still pretty busy with stuff. It's all just stuff.
I've been averaging around 2,200 calories per day; sticking to healthier foods, had two bad bouts so far of stomach issues this week. Scope is scheduled for the 23rd! Keeping up with lots of protein each day, but I think I had some spicier treats that got to me in a bad way.
Tuesday - full day of work, then an evening meeting at work; when I finally got home I ate rice, salmon and veggies, took a bath, and went to bed.
Wednesday - full day of work, studied, caught up on laundry and dishes, ate leftover salmon and rice, and took a practice exam. Passed, but just barely!
Thursday - was in training at work almost all day, took more practice exams (four times I think - still passed), drove to bf's, coached two sessions at the gym, worked out myself, ate ribs, potatoes and veggies, took a shower, went to bed.
Friday - a full day of work, take practice exams again and again, drive to city, coach one session, work out, drive home, bf and his daughter are staying over tonight, eat chicken and sticky rice with veggies, watch Harry Potter, go to bed.
Saturday - sleep in (please), waffles and eggs, drive to city, work out, go to movie with bf and his daughter, go out for supper, drive home, study, take practice exam again.
Sunday - staff training at the gym all morning, work out, drive home, study, take practice exam again and again and again, freak out, try to sleep.
Monday - drive to city, take PT exam, a) if I pass, celebrate; b) if I fail, cry.
- Wednesday Oct 10, 2018
I've been holding off that cold for two weeks now, LOL, but yesterday wasn't a great day and i'm pretty sure it's coming for me pretty soon. I'm eating oranges like there's no tomorrow.
I've been wickedly busy lately, and my Essentialism Challenge has gone bye-bye. It was too difficult to accomplish so little, if that makes any sense. I couldn't justify only focusing on one thing each day, or saying no to multiple tasks at work. I am not built that way, and time is a precious commodity; I will always have days where the only thing I feel like doing is staring at the wall for an hour - I guess that is my down-time - but the rest of my day must be filled with tasks or what would I ever get done?
I went to bed early last night; 9:15! I worked 8 am to just after 7 pm, went home and had a bath, ate supper, and up to bed I went. And I slept through until 6am this morning. I'm hoping to get to bed early again tonight and try to really get a good sleep in so I can stave off this cold a little longer.
My PT exam is on Monday! Freaking out!
We had our Thanksgiving this past weekend; I spent the last two days in a food coma because of it. I don't know why I had to eat all the sugar. Anyways, it's been a strict food plan for the last couple of days to try and get back on track. I'm getting there. I feel like I gained 10 pounds; I know I didn't, but that's how I feel. I did manage to hit the gym Friday, Saturday and Sunday so that helped with the burning of some of those pumpkin and turkey calories.
I should try to go to the gym after work today too, but I don't think it will happen. I'll be there tomorrow, Friday, Saturday and Sunday this week, so i'm not worried about getting in my workouts. Another day off sounds pretty good to me.
- Wednesday Sep 26, 2018
I have been feeling tired lately, which means one of two things... 1. I am doing too much and I need to scale back, or 2. I am starting to get sick, whether from allergies or an actual head cold.
I'm siding on the positive and hoping it's just that i've taken on a lot in the last couple of weeks.
How do you say no to a big project at work that you just don't have any interest in and that's already begun with the intention that you will be majorly involved? I feel like it's exhausting me even thinking about the scope of the project and everything I will have to do that has nothing to do with my job and everything to do with making someone else look good.
I started an Essentialism Challenge, which focuses on eliminating things that are unnecessary and don't benefit me in my life. It's also about how we don't need to get everything done all the time. How would you answer the Day 1 Challenge?...
"Write down your top 6 priorities, things you feel hold a high value of importance in your day. Now align them in order of priority. Now cross off the bottom 5 and let those things go for today."
Could you do it?
- Monday Sep 24, 2018
I should have taken a before and after shot of the garage because WOW it looks awesome after cleaning it up this weekend. I am very impressed. I still have to hang up three more bikes; finding hooks for them took some time, and then the hooks have to be bent in order to work, and then I actually have to find wall space for the bikes so it will take a little more time to get that done.
Other than that, I spent the weekend doing laundry and cooking. We went to a staff BBQ on Friday night which was okay, but we didn't stay long because I worked all day Friday, coached Friday evening, and then had to get up early Saturday morning to coach again. So I wasn't interested in staying out too late. I made a fantastic pasta salad for the BBQ though - I think it turned out really well, and paired nicely with smoked ribs and a few other salad concoctions.
We made homemade chicken wings on Saturday night and had that with potatoes; on Sunday it was chicken alfredo in the slow cooker, and spaghetti. Wow, delicious. I even made homemade ice cream last night, with chocolate protein powder. It turned out not too bad. So we ate really well this weekend for sure.
I'm getting a little paranoid, now that the weather is a lot colder. I always catch a cold this time of year; last year I was sick for two months with various colds, allergies, etc. I'm really scared and I don't want that to happen again. I'm trying hard to stay out of the cold, and to get enough rest. It's hard when there is so much I want to do, but I know I need to look after myself. I even joined an Essentialism Challenge via Facebook; slowly prioritizing what's important in my life and really seriously letting the rest go. I hope I can manage to drop a few things that aren't important enough for me to keep doing. Like, laundry. Just kidding.
Started the morning with toast and peanut butter, black coffee, and a protein shake. Just going to plug through the week, one day at a time.
- Friday Sep 21, 2018
Back from holidays and back into routine!
I had initially registered to do the 120km bike ride in Nova Scotia, but I had to drop down to the 90km because the hills were unmanageable for me; all in all I am still very happy with what I did accomplish - it was by far the greatest achievement in cycling to date! So I am cool with that. Now I am trying really hard to recover; my left knee (the one I already had surgery on) was really bothering me after the ride, and it still speaks up every now and then so I really have to watch what I do to it.
I am working as much as possible to try and pay off some of the debt the trip created (we had some car trouble along the way, etc.) so this week especially has been a busy one. I worked my regular job all week, then at the gym Tuesday to Saturday. Tonight is a staff BBQ after I work at the gym, but i'm pretty sure it will be an early night for me...I could tell I was getting tired yesterday when I got a little ornery with myself. And this morning it was pretty tough to get up when the alarm went off; however, I set a new alarm tone that made me smile...it's getting closer to Hallowe'en, so my new alarm tone is the creepy sound of children laughing off in the distance. It makes me smile every time LOL. Is that weird?!
This weekend i'm hoping to clean out the garage and figure out how to hang my bikes in there; I have four bikes currently, and I sort of bought another one that I haven't picked up yet, yikes. I can't stop! Something else I have to work extra to pay for. Next week I have to get my air bags checked in my car, and take a CPR-AED refresher course in the city. Then it's October, in the blink of an eye September is gone. I write my CPT exam in October and i'm starting to get really nervous about it. The CPT is the Personal Trainer certification. Once I have that, I will feel a lot better about my knowledge level in fitness and feel more confident about sharing that knowledge.
Work is also getting busier with meetings and such; I don't mind, I like to stay busy, but with September meetings comes fall and winter and I really don't like winter much at all. I don't know if i've ever looked forward to winter LOL. It's a hard one here in the plains of Canada. Oh well, no reason to comlain about something I can't change!
I am still sticking with the high protein menu options and it's been going fairly well. I have to take a lactose tolerance test at the hospital sometime, and then they are scheduling me for a colonoscopy in October I think, so that's something to look forward to (sarcasm). But i've been definitely feeling better with the higher protein intake, so we'll see what happens. I'm beginning to concentrate on losing a little bit of weight and building some more muscle all around - more muscle on my legs means an easier time getting up hills next year ;)