Bremerton, WA- Day four of the road trip

Started the morning with another 30 minute workout. It was pretty overcast and a bit foggy in Seaside, but no excuse not to get my groove on. Decided to jog to the water, do TONS of pump lunges and regular walking lunges, a couple sprints and some tabatas. For fun I will include some of the tabata work.

If you are not sure what a tabata is, it is 8 rounds of 20 seconds WORKING and 10 seconds REST. A true tabata is NOT what I am doing. This is a bit of a spin on a genuine tabata since real tabata generally is the same type of exercise each round. Tabatas were originally a cycling centred training.

TABATA 1:

ROUND ONE:  incline pushups off a bench
ROUND TWO: one legged squats (modified by using one leg to sit and stand up off a bench)
ROUND THREE: calf raises (both legs)
ROUND FOUR: right leg calf raises
ROUND FIVE: left leg calf raises
ROUND SIX: burpees with a tuck jump
ROUND SEVEN: tricep dips off bench
ROUND EIGHT: high knees

TABATA 2:

ROUND ONE:  “touch downs” (for lack of better word…Standing on bench, single leg squat and with the other leg tap the floor then back up to the bench)
ROUND TWO: other leg
ROUND THREE: front, back, side lunge RIGHT SIDE
ROUND FOUR: front, back, side lunge LEFT SIDE
ROUND FIVE: tuck jumps
ROUND SIX: plank side taps (in a high plank, tapping feet from side to side)
ROUND SEVEN: regular squats
ROUND EIGHT: box jump onto the bench

After getting back, I decided to commit to making healthier choices. I have been indulging each day, and I didn’t plan on being 100% on. But I wanted to do my best to make some better choices than I have been. Since Sunday I get my Piyo certification, I didn’t want to have any tummy aches and pains. So I wrote out a list for the fix to keep me on it.

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I wasn’t 100%, but I did do decent. I have noticed I haven’t been eating enough veggies so I had lots of peppers while we were on our drive. We drove for 4 hours or so.

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It was absolutely beautiful the entire drive. I noticed there is a lot of military around where we are staying. Some cool old decommissioned war vessels and other things in the ship yards.

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We arrived safe and sound. We walked about and found ourselves a movie theatre. So after dinner we went to see “A Million Ways to Die in the West.” Pretty funny! I enjoyed it a lot.

I know I haven’t included any food photos. Mainly, I am running short on time and my photos are on my iphone. But I will say I did indulge. Like I said, not 100% on it. I had mac and cheese with bacon and pulled pork in it. It was divine. The end.

Cannon Beach, OR- Day three of the road trip

So since we leave this hotel today, I figured I would tell you where we stayed since we would highly recommend it. We stayed at the Seaside Holiday Inn. The service was amazing and the rooms were perfect. Nothing better than a super comfy king size bed after having a night in a super uncomfortable motel. SLEPT LIKE A BABY. Also, can’t complain with complimentary breakfast ;)!

I rolled out of bed around 7:30 and got out for a run. I ran along the “Prom” and then looped out onto the beach to get back. It was windy but absolutely perfect. It is just too pretty here!

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Ended up going for a 5 km. I have been aiming to be active for 30 minutes a day. I was short by a little bit. Boohoo (sarcasm). IMG_2029

We adventured out to Cannon Beach (as the title suggests). I have seen pictures and was excited to experience it with Matt! The drive was maybe 20 minutes and totally worth it.

IMG_1994Matt and I just love thinking about this kinda thing. Ready yourself, it is probably nerdy. But think about how those rocks formed? (What I warned you it was nerdy!) Pretty neato.

IMG_1995 Behold my smurf..err..I mean husband…and his beloved blue hoodie 🙂

IMG_2015I could not for the life of me get a picture I liked so here we go. I looked like cousin It with my hair all over the place. #longhairproblems #whydidntitieupmymop

I couldn’t get over how windy it was. But it was beautiful nonetheless! We decided to grab some lunch on the beach at Mo’s. The hilarious part is a lovely reader (Bethany) commented yesterday just as we sat down and ordered haha! I ended up ordering the chowder like she suggested and MAN…talk about amazing. I LOVE clam chowder!

IMG_2017Also they gave us an amazing seat. I would suggest this place again, but I probably wouldn’t have gotten the entree I went with. I went with fish and chips. Should have gone with my main choice. That is what I get for changing my mind!

We headed back to the hotel for a bit, walked around, had some pretty disappointing dinner hence why I am not bothering with showing the pictures. Let’s just say if you are in Seaside, avoid the one and only Italian restaurant. It was clear a lot of the seafood was frozen and not fresh. Yes, I channel my inner Gordon Ramsay at times. ❤

Now where are we going next :O?

Seaside, OR – Day two of the road trip

We left Port Angeles, WA yesterday morning and hit this beautiful scenic drive for about 5.5 hours. We stocked up on some healthy yummy road snacks as I mentioned yesterday. It was perfect!

20140530-100943-36583278.jpgI tried out this for the first time. If you aren’t a fan of chia or you are bothered by textures.. this may not be your thing. But I enjoyed it!

20140530-100943-36583601.jpgThe yummiest strawberries!

Then we found this amazing hummus. Spinach and artichoke NOM!!! we had baby carrots and baby sweet peppers with it.

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The beautiful shores, fresh air, and gorgeous lush greenery.. ah! this was absolutely breathtaking.

20140530-100944-36584172.jpgWe stopped in Astoria, Or for a little potty break.

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Then it was only another half hour or so until we got to Seaside..which, little did I know, HAD OUTLETS. Not so great outlets but they had the one store that matters most to this girl. Nike!! Came out with this little sassy number.

IMG_1993I almost went uber matchy with just a plain orange and blue singlet.. but I loved the cut of this one. Don’t get me wrong. LOVE me some uber matchy running outfits. After shopping, we grabbed some grub. Yes, another burger and fries joint. I am indulging way more than expected just doing my best to not binge. I will get more on it with my fix when I get home that is for sure!

IMG_1990It was pretty good. It was rated 5/5 stars on Yelp. I gotta say that the fries were not as good as the night before. Some were cold.. but eh it was okay. We then went for a walk to the beach. Also, grabbed some good ol’ ice cream goodness. You know you are a Canadian when you are walking in a super windy cold place in shorts and ice cream in hand.. right? We had some looks since it was SUPER windy and cold. But it was unbelievable the views. YOU KNOW I was planning a beach run the next morning.

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You know I channeled my inner 5 year old and ate my ice cream on the swings with Matt.

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Then we headed to the hotel. This place is amazing. Can I live here? Please?!

Port Angeles, WA- Day 1 of the road trip!

As I mentioned, we are on a road trip! I seriously love being on the road with Matt. We travel very well together. So we took the Coho Blackball ferry over to Port Angeles, WA first thing yesterday morning. That was a new experience that I enjoyed. Quick and easy.. and fairly comfortable.

We were STARVING after. Since we didn’t have much in our fridge before we left, my breakfast was Greek yogurt, sweetened with honey and some berries..but I forgot to bring a snack. So we were both starved. We stopped at this little hole in the wall along the drive and we both thought “well we are hungry, I doubt this will be great.” But, as it always turns out with places like this, IT WAS AMAZING. Mind you, I am super okay with Mexican food most times anyway. Nom.

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Burrito El Puerto and a margarita on the rocks.

We checked into our place. We stayed in Port Angeles, WA so we didn’t have to drive the first part of the drive and get there in the evening. We settled in, I did a little bit of work and then we set off for a nice little walk around town. Port Angeles is beautiful! Something about it reminds me of one of the small towns up in the interior of BC (minus the ocean).

We came back after looking around a few antique shops for fun, and I decided I would lace up for a workout. Little bit of running, stair climbing and a couple tabatas for some strength. ( I plan on recording some things for you guys over on my Youtube channel. When I started my journey, stuff like this was what made me successful with my weight loss. You really don’t need a gym pass if you don’t want to! ) I did about 30 minutes total. Just what you need really! Then went back to clean up a little. We hit up the grocery store for some road snacks. Healthier choices! This is what we came out with:

  • strawberries
  • baby sweet peppers (my choice.. oh yum!)
  • baby carrots (Matt’s choice. Fun fact, raw carrots give me bad tummy aches!)
  • tortilla wraps
  • cheese
  • hot sauce
  • a rotisserie chicken
  • hummus
  • kombucha  (for me since I don’t think Matt enjoys it much)
  • and mama chia (also for me)

My goal is to keep active while away and to make good healthy choices but still allow myself to indulge. CLEARLY. As you will see from my food choices here. Hello burrito… wait til you see dinner. MY GOSH, it was marvelous!

I checked two of my favourite apps to use when looking for places to eat.. Yelp and Around Me. We decided to check out “Next Door Gastropub.”

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I mean, they had a “build your own fries” and “build your own mac and cheese” section on their menu. How does one not get tempted by something like that? Well.. maybe if you aren’t a cheese or fries person.. but I am both of those things. We ordered some Local beef from Tacoma, WA, and got our burgers and fries. They had so many interesting options for burgers. Some included coffee rubs on the meat, some had peanut butter in them..some had jam in them. Craziness. Matt and I, being not so adventurous, went with the “black and bleu” burgers. You guessed it. Bleu cheese and bacon. I went with garlic Parmesan fries since that just sounds unbelievable in my books. Matt is a yam fries kinda guy.

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Yes it was just as amazing as how it looks.

They have a marathon coming through this little cute town on Sunday. Kinda wish I had known, but eh.. there is always next time! I have Piyo to get to instead!

Question of the day: What are some of your favourite road tripping snacks?

 

How to get yourself out of a funk

Do you ever have those days, weeks… or even months where you just feel like you are static? you are not changing. You are not getting out of your comfort zone. Just.. nothing is happening?

That has been me for the last little while. Sure I have been working out but I haven’t been fueling the way I could be. I haven’t been challenging myself with my work. In fact, I have SLACKED with my work. I apologize if I haven’t been quick to replying with you if you have been contacting me for coaching or training. I have been an anxious mess to be honest. I haven’t felt like me. Meaning.. though I am a planning ADDICT. I write EVERYTHING down. Yet, I have managed to let things slip through the cracks. I have overwhelmed myself with a TON of things to do that I feel paralyzed and I don’t get things done. Hate that.

I don’t like not knowing what our move in date is. I don’t like that I have been comparing myself to others. I don’t like that I have allowed myself to slip into a negative slump. Not cool, man. So now what? CHANGE. That is what.

Before bed last night I wrote this on my “desk” (the quotes are because my desk is currently a whiteboard over top of some plastic storage bins..):

Breathe

Drink water

Be grateful (name 2 things)

Smile

Sweat it out

Sometimes, we need to slow down in order to speed up. I have said this before. I always seem to forget. It is okay to be human. It is okay to sit back and think “what needs change here.” Reflection is what helps us grow. So I woke up, took some breaths, had 32 ounces of water, thought about the amazing people I have in my life that I am grateful for, smiled, and got my sweat on.

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Cardio and Plyo fix because I felt I needed a good long HARD sweat session. Man I felt ROUGH during it. Always the case after eating poorly for an extended period of time. But after? BOY did I feel good. As they say, no one regret a workout!

Tomorrow Matt and I will be off on a roadtrip. We had some free night stays at some hotels and we felt we needed some one on one time to reconnect. Love some husby and wifey time.( Ew. Yes I just said that. Ew. Sorry. So very sorry.)

Cannot wait to show you all snippets of our trip! ❤ I am also getting Piyo certified while we are down there because.. well…we are just gonna be in that area at that time and..why not? Don’t know what Piyo is? here is a bit of a look into it.

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Oh and last but not least.. I wanna show you an update on my sweet golf-ball-induced-bruise because I am a classy broad like that. I know I said I wasn’t going to do this.. but this is just too awesome..err..okay maybe a bit gross too.

IMG_1918That was taken yesterday.. it is a bit different looking today but hey, it will heal up. 😉 But seriously? who ever thought I would get nailed by a golf ball on a race? At the time it sucked and hurt SO bad..but now it is kinda funny in a “what the..” kinda way. Anywho, I am done here. BYEEEEEE!

Reassessing the plan (21 day fix round 2)

So this week we started the 21 day fix group for the month of May. Everyone is kicking major BUTT. So proud of everyone!

However, for my second round, I was feeling..restricted. What? I really didn’t get it. I was feeling miserable with my food choices, I was craving “food” (aka junk)  and I was so hungry I wanted to eat off my arm. I know coming off the marathon training, it can be that way for me. But I don’t believe you should feel STARVING when trying to make healthier choices. So I reassessed what I was doing. Instead of using a lower bracket, I have bumped myself up. After doing that.. *angelic choir singing* I feel SO much better!!!! Less cranky. Less tired. Less starving. Clearly I wasn’t fueling my body enough on that bracket. I am still running quite a bit, so I need to remember that.

I found myself getting caught up in the diet mentality. If you have read the book I recommend to no end (Intuitive Eating) then you know what I am talking about. I started second guessing this reassessment of caloric intake because…less is better for weight loss right? *Face palm* NO. MORE nutrient dense foods in proper portions with activity will help with that. I still struggle with a lot of my disordered eating from time to time. I definitely felt on the edge of triggering my B.E.D. all again this week. Hence why I made this decision to up my bracket. I think it was a good decision on my part.

Slow, sustainable weight loss overtime is best in my situation (and for majority of people). I haven’t talked too much about my goals in terms of weight loss, but that is my goal for this summer. After last year, my B.E.D was triggered from working with the coach and things spiraled out for me. Long story short, I am about 20-30 lbs heavier than my ideal weight.

Now before I get comments on “You don’t have that much to lose” “could be muscle” or  “you look fine” know that this is not to fit into a certain size or be a number on the scale (though I realize that sounds contradictory since I just mentioned how much away from an ideal weight I am..). I want to FEEL a certain way again. I just know this isn’t ALL muscle gain. (Case in point.. Boobs..ya those aren’t muscle. My boobs are bigger…moving on).  Also, muscle isn’t that easy and quick to gain in some cases.

Anyway, I want to do what I can to get my body to a place where it can preform like it did in 2012. That last marathon in 2012..I was on my GAME. I wanna feel that strong and fit again. Don’t get me wrong, I feel great now. But I know I have a great potential to work with here. So I will not be weighing in every week with you guys. I am just letting you know it is something I am working on to better my training. I have a big goal of qualifying for Boston before I am 30.. and you know what? I will do that. But you also wanna know what? I have to qualify with a 3:35 finish. HOLY CATS. Yeah. So if I can get down a few lbs, that will definitely help. I also plan on strengthening my body too, so with that will come muscle gain. I want to get away from that focus with the scale as much as I can. I just want to feel changes in my body that I know will give me results on the road with my training.

Hope that made sense. I feel like I am just blurting out random things at this point. Just wanted to give you a little insight into me and my goals :).

 

 

 

21 Day Fix Round 1 RESULTS

So this is the post I am sure most have been waiting for. I finished my first round of the 21 day fix on Tuesday and Wednesday I took down my measurements, took photos and weighed myself. Before I get into the juicy stuff I want to go over a few things.

1. I really hesitated with using the scale as a unit of measurement for this documentation.

As I have talked about in the past, I had a very ugly relationship with the scale. I never talked about to the extend. Sure, I talked about how when I saw a number I didn’t like, it would determine how I felt that day about myself and about everything. But I didn’t talk about the serious stuff. Mainly because I was pretty ashamed I let myself get to that point. So I think it would be best for me to be 100% upfront with you all on this because I want to show everything. The good, the bad, the ugly. Plus, if one of you are reading this and are experiencing a similar experience.. sometimes knowing you aren’t alone can mean a lot. (Do not hesitate to ever email me if you need someone to talk to. I am not a doctor or therapist but I can do my best to support you in your goals, struggles and victories. I answer every email I get.) Okay. Here it is. I used to starve myself before weigh in day. If I weighed in on Saturday morning, that meant I wouldn’t eat from Friday around 3 pm onward. If I had an evening weigh in, I wouldn’t eat most of the day. I also would not drink water. So you can see how disordered this got. I have a very ugly relationship with the scale, and therefore I did not want to use it. But I felt I would just for this round. I will not be using it regularly from now on for this reason.

2.  I did not use the 3 day quick fix guide for day 19-day 21.

If you do not know what this guide is, it comes with the program. It is a set meal plan and very clean plain foods. Personally, I chose not to use this as it would trigger my disordered eating. I know my triggers by now, and restricting to these foods would have made things worse.

3. Our next group is starting up soon!

If you want coaching from myself, support of a group (you do not have to be local, this is done via Facebook), and to see success from something like this..shoot me an email! I would love to talk to you more about your goals and get you on your way :).

 

Okay, to get into the physical results. I want to say first, this program had more behavioral and mental changes that override my physical results hands down. We will get into those shortly. By the way, I am 5 foot 7 if you were wondering.

Pounds lost: 6.1 lbs

Inches lost: overall 7.25 inches

IMG_0932Oh and yes. I self tanned. Oh and yes. I look hecka awkward ;).

So behavior changes I noticed. I feel I now look at food very differently. I noticed before this program I was overeating on my starchier foods. Easy. Sweet potato? ya I would easily eat a HUGE one to myself before. Now with the structure of the fix, I see where my portions should be. I also see food as fuel rather than only for sparking my taste buds. I noticed I was able to see what foods really gave me a good amount of fuel before my long runs. This program made this very clear.

Cravings? I only have had a few here and there. But nothing intense. The fix allows flexibility, as you have seen. Sushi, burrito, dark chocolate. I still was able to enjoy foods I love. So the cravings weren’t as intense since I knew I would be able to have them if I really wanted.

I also felt SUPER strong on the road during training. Lighter on my feet, mentally clearer, and overall just stronger. My body felt properly fueled and my energy was high. Nothing better than an efficient feeling run. My pacing even has improved it feels like!

 

Overall thoughts on the program…

Guys…I am in love. I had a feeling in my gut that this program was going to be a game changer and guess what? I am pretty sure I was right. I love that I can use this nutritional program alongside any other training I will be doing. It is versatile. I can eat food I love. I can enjoy my social life!

I will say I hate the name. I believe that some words carry various meanings to the readers who read them..and fix to me implies quick or rapid. But I do realize for marketing purposes, Beachbody had to name it something appealing. KNOW that this is NOT a quick fix. This is sustainable weight loss. THIS is really what I consider a lifestyle. Eventually you won’t need the containers for guides and you will be better at eating without them. Soon, you will see what “eating treats in moderation” really means! You DO learn from this program with the structure and flexibility of a healthy lifestyle. This has to be what I love most about it.

As a trainer who is not legally able to provide meal plans or nutritional advice, this is something I can recommend to my clientele. I can fully trust that my clients are going to see full results if they pair my workouts, Autumn’s workouts on the DVDs (from time to time) and the nutritional program.

FAQ I have gotten in the last few weeks:

I am breastfeeding, am I still able to participate in the 21 day fix?

Yes you can. You will have to adjust your calorie bracket differently, but it is okay to do. If you will be using the fitness programs too, make sure it is okay with your doctor and that you listen to your body.

What equipment do I need for the workouts?

You will need a pair of light and heavier dumbbells, a yoga mat, towel and water. Not all of the DVDs require all of this, but some will.

Do I need to buy and use Shakeology when I do the 21 day fix?

You do not have to, but it is recommended to see full results. If you have any questions in regards to Shakeology, I am an email away.

Can you purchase more containers?

Yes you can. You may buy from the website.

I get sore knees if I jump around too much. Will I be able to do these workouts?

Yes you can. There is always a modifier in any program you buy from beachbody so to make movements lower impact. Also, you can purchase a jump mat from Beachbody to cushion your movements.

Is it expensive?

It is one of the most affordable programs we offer. Again, email me so we can talk goals to see if this is right for you. We can then go over prices and how I can get you the best offer possible.

 

If you have any questions for me, comment below or email me at the email in my contact tab!

 

What next?

I will be doing one more round of the fix starting a few days after my marathon. I want to be sure my body is ready for movement post race. After that I will be using the food portion of things along with another program, which I have yet to decide. This program has been amazing with my marathon training and fix journey so I will be definitely using the nutrition side of things for a long time!