LetFly gets her groove back

[LetFly]

Newbie here-

I am a self-conscious work-outer who has never done a good job of sticking to a regular exercise regimen. I carry most of my weight in my stomach and upper arms and although I wouldn't consider myself overweight I would like to feel better and I know I can because I've felt better in the past. I want to feel good again.

 

MAIN GOAL: Smaller belly

      Goals:

      1) beginner bodyweight training 3X a week

      2) bike to work 3+ days a week

      3) no sugar (fruit and small amounts of raw honey is ok), no dairy

 

 

LIFE GOAL: Go on a date

 

 

Starting measurements forthcoming

[travelnutt]

Glad you're here LetFly! I'm a newbie myself, but I really get the feeling that we're among friends here.

You've got some awesome goals and you can totally accomplish all of them.  You've got this!  

[LetFly]

Thanks Travelnutt!

Day 1 is underway.... let the games begin!

[JessFit]

Your goals are totally doable! Get it girl!

[Jittersthe.Clown]

Completely obtainable goals.  Good luck and kick some butt!

[LetFly]

Thanks everyone! Too doable? I'm thinking I might try to throw in some zombie running in there if I can.... I wanted some sort of crazy big goal, but then I also really wanted to focus on starting with something I can accomplish in 6 weeks. I work in the film industry and spend 12 hours a day at the office so squeezing in workouts is one of the hardest things for me to do. I'm up for suggestions on how to really ramp it all up.

I'm ready- Hit me

[JessFit]

I think with your schedule you should star there and then reevaluate after 2 or 3 weeks. If it is too easy then you can look at fitting in more or harder workouts or something. Don't overwhelm yourself at the start.

[LetFly]

Starting Measurements

chest: 38

waist: 30

stomach just below belly button: 37

hips/butt: 40

left upper arm: 11.5

right upper arm: 11.25

 

Day 1 report: had a little milk today... fail. It was in a cup of tea so it wasn't much, but it was a failure on the no dairy front.

No sugar success though- I've been doing this for a week already and I love the feeling.

I did not bike or do a weight routine- F

 

Beginning of day 2 is looking good though... woke up and did the beginner body weight exercise before biking to work! double whammy.

I did the pushups on my knees and even then I started getting bad form on my second circuit. I did 5 good pushups the second circuit and then I did a few negative pushups to try and get the most out of it. I did the plank ok on this circuit.

 

The third circuit I only managed two good pushups and 3 negatives... My form during my plank was barely there.

 

I had a bad experience a few months ago when I did an intense crossfit workout with my sister and pushed myself too far and gave myself Rhabdo by doing too many negatives (granted it was a lot more than what the beginner body weight workout requires)... not fun. I lost some muscle and it was awhile before my arms felt back to normal so I am trying to push myself... but not toooo far.

 

Also I brought a homemade mix of unsweetened coconut and almond milk to work to help me out.

 

Tomorrow I bike again!

[Greinback]

Good job! I've never done the crossfit stuff but it always sounds a bit too much for me! 

 

keep it up!

[LetFly]

Day 2 finished off with a bang.

 

Day 3 I was very sore, but biked to work all the same. Ate well.

 

Day 4 has just begun and I am planning on using my bike ride home as my warm up to the BBWW. I was hoping to do it this morning, but a friend of mine is staying on my couch and... well the only thing I can really say is her energy right now is not something very motivating or inspiring or positive (she has gained a lot of weight over the past two years and is refusing to join me on any walks/hikes/workouts or paleo challenges).

 

My apartment is a tiny NYC apartment so I am using the whole living room when I do the BBWW. This afternoon I will invade. I will rush the floor like Gandalf and the Rohirrim at Helm's Deep. The floor will be mine!

[LetFly]

AHHH sweet success - I took the floor and gained a workout buddy. My roommate joined me for my workout Day 4 and again on Day 6.

I biked to work 4 days last week so that was a good success.

 

I ate a little sugar and dairy (I think) in a dish I ate for brunch with a friend, but it was minor doses at best so I forgave myself and haven't eaten any more since.

Made paleo bison butternut squash cocoa cinnamon stew for the week. Am all set to eat well.

 

Another workout awaits this evening.

[JessFit]

paleo bison butternut squash cocoa cinnamon stew

what what? I almost can't even process that. It sounds amazing, complicated, but amazing. How long did that take to make and how many ingreedients are in it?

[LetFly]

what what? I almost can't even process that. It sounds amazing, complicated, but amazing. How long did that take to make and how many ingreedients are in it?

it requires a lot of chopping but only one cast iron pot or a slow cooker.

 

there is bison, butternut squash, red bell pepper, onion, garlic, tomatoes, chili powder, cinnamon, cocoa, chipotle powder, paprika, salt+pepper

 

It's a throw in and slow cook type of dish. I left it in the oven for 4 hours. The first time I made it I thought it was too spicy (granted I have a very low tolerance for spicy) so this time I halved the chili powder and we will see how it turns out. I can copy the recipe down for you when I get home if you're interested.

[JessFit]

it requires a lot of chopping but only one cast iron pot or a slow cooker.

 

there is bison, butternut squash, red bell pepper, onion, garlic, tomatoes, chili powder, cinnamon, cocoa, chipotle powder, paprika, salt+pepper

 

It's a throw in and slow cook type of dish. I left it in the oven for 4 hours. The first time I made it I thought it was too spicy (granted I have a very low tolerance for spicy) so this time I halved the chili powder and will see how it turns out. I can copy the recipe down for you when I get home if you're interested.

Um, YES! That would be amazing! Although I might sub beef for bison. I like bison but it is harder to find. I'm a pansy when to comes to spicy too. Did you use ground bison or chunks?

[LetFly]

Um, YES! That would be amazing! Although I might sub beef for bison. I like bison but it is harder to find. I'm a pansy when to comes to spicy too. Did you use ground bison or chunks?

 

So it turned out great. I made some adjustments that I put in parentheses.

 

3 cloves garlic, smashed

1 tablespoon smoked paprika (I'd use 1/2)

2 tablespoons chili powder (Same as above)

1 tablespoon chipotle powder (Same as above)

1 tablespoon cinnamon

1 tablespoon 100% cocoa powder

1 1/2 tablespoons sea salt

2 tablespoons black pepper (I would consider going half on this too)

32 oz diced tomatoes- canned or 4 cups fresh, diced

1 lb bison (I used grassfed local beef chuck)

2 cups butternut squash, peeled (I used more than this... I did about 3 cups)

1 onion, diced into 2-inch pieces (dice it however you like)

1 bell pepper, diced into 2- inch pieces ( same as above)

Directions:

Mix the garlic and all the spices with the diced tomatoes

place the meat, squash, onion, and bell pepper in a slow- cooker and cover with the tomato mixture (above)

cover and cook on LOW for 4-6 hours (I have a small slow cooker and it only took me 4 hours) 

*NOTE: Don't have a slow cooker? Use an enameled cast iron pot in an oven at 300 degrees F for 4-6 hours.

 

 

I only did 4 hours and the beef chunks were falling apart- it was delightful.

[JessFit]

Ok this is beyond amazing sounding! Ugh I wish I had time to grocery shop today, thanks so much for sharing!

[LetFly]

Sure! Happy to pass any good food along to others

Let me know how it turns out!

 

In other news - It's day 8 and my roommate joined me again for the workout. I am getting better at the pushups, but am still on my knees and doing negatives for about half of them... BUT improvement is the name of the game I guess.

 

I've upped the amount of lunges and squats I'm doing during the BBWW and have upped the time for the plank to 30 seconds. Biking to work is going great!

 

I would really love to eat more Paleo and I have to say the office environment really sucks me in and although I'm not eating any sugar or dairy and can say no to almost all the junk food I also really didn't want to eat two pita breads with hummus today.... and yet, somehow... So I am goint to say no bread. No more bread. I have some grain flours (millet, rice flour, buckwheat flour) at home and I'll use those to make some sugar free pumpkin pancakes or some maple griddle cakes this weekend... but bread is out. I think that's a good idea.

[Hong WeiLoh]

The stew sounds awesome. I <3 crockpot cooking on days off, have to yoink that recipe for later experimentation (with full spicyness, because I like fiery food). :-)

 

Glad your roomie jumped in on the workouts -- it IS really hard to get up the motivation to PT after a long day at work and your roomie/bf/gf/family just looks at you like you're stupid while you're trying to improve yourself. :-/ Not fun, at all.

 

As for working long hours -- I do also, lots of sitting and :sedentary: tied to a desk: 10 hrs minimum, though 12, 14, and even 16s are common during the spring/summer/fall, and I have a 45 min drive to/from every day. Excuses are everywhere if you look for them, so best bet, don't look. If you do happen to find one, ignore it and move on. :-)

Sounds like you're getting a good handle on that though, so good job there, keep it up.

[LetFly]

ok all- still working out every other day. I am doing the BBWW with 30 second planks and a few extra lunges and squats. I am trying to make my squats better, it's tricky for me to stay straight and go low enough without having my knees inch a little in front of my toes. I am no longer getting sore really, I feel it slightly, but not like I did that first day.

Biking is going good, I blew out my tire yesterday morning so I didn't bike to work, but got it fixed last night so I was back on the mechanical horse today.

I had a little dairy and maple syrup over the weekend again... I decided not to feel guilty and enjoyed my meal and then haven't had any since. The no bread thing is a little harder... my work provides lunch and I think I need to start packing a lunch (at least some of the time) to avoid any sort of unwanted food.

 

I had a really horrible workout on Sunday. I just was so tired and miserable and despite working out with my roommate... we were just both a bit under the weather and I just barely made it through. I am hoping tonight is a bit more upbeat and back to our old energy. Paleo spaghetti squash bolognese for dinner!

[JessFit]

Sounds like a good week til yesterday, and at least you worked out! Hope this workout today went well

[Hong WeiLoh]

 

I had a really horrible workout on Sunday. I just was so tired and miserable and despite working out with my roommate... we were just both a bit under the weather and I just barely made it through. I am hoping tonight is a bit more upbeat and back to our old energy. Paleo spaghetti squash bolognese for dinner!

 

Me too. Sounds like Sunday was just a shitty day for a lot of people. Either way, just Keep Calm and PT On, even if it's not "your best" it's better than nothing, and nothing leads to falling off the wagon like -- doing nothing!

 

So what do you do in the film industry? Just idly curious. :-)

[LetFly]

Me too. Sounds like Sunday was just a shitty day for a lot of people. Either way, just Keep Calm and PT On, even if it's not "your best" it's better than nothing, and nothing leads to falling off the wagon like -- doing nothing!

 

So what do you do in the film industry? Just idly curious. :-)

 

Thanks! I am a producer's assistant for a TV show. I've been an office PA and worked in costumes previously.

[Hong WeiLoh]

Thanks! I am a producer's assistant for a TV show. I've been an office PA and worked in costumes previously.

 

Cool! No wonder long hours. :-/ Keep on keepin' on though. I guess for a really long day and you just wanna plop, you could tell yourself, "Well, it's already been 11 hrs, what's another 30 mins?" Works for me, sometimes. :-)

[LetFly]

Everything has been going pretty well. There is a prix fix 5 course dinner event coming up where I know I will be eating some dairy and some sugar (I've seen the menu already), but I plan on keeping to an absolute minimum.

 

I took a rest day on Saturday since I've been doing my work out not just 3X a week, but every other day for 3 weeks. I pushed the workout a day and was so happy to have an extra recovery day. I have this gaping wound on the bottom of my big toe and I can't really do lunges on one side. I go down as far as I can before I put too much weight onto my toes and then I hold it for 30 seconds or so. I figured the extra day might help, it didn't really, but alright.

 

The other sad news is I stupidly was stretching cold last night, and despite keeping it very light I think I pulled something a bit on my inner thigh. I immediately took some ibuprofen and took it easy. It's still very tender... now I wonder if I can't do my lunges tonight... what do I do instead?

 

Any suggestions?

 

My recipe for this week is a Pumpkin Banana Paleo Muffin. recipe is below

 

1 to 1.25 cups of almond meal/flour

1 tsp baking soda

1 tsp baking powder

1.5 tsp cinnamon

.25 tsp ginger

.25 tsp nutmeg

.125 tsp clove

3 tbsp raw honey

2 eggs

3/4 cup pumpkin

1 banana

 

chopped nuts (optional)

 

mix until there are no lumps and place in lined muffin tin. Top with chopped walnuts (or pecans).  Bake for 25 min (30 if you are filling the muffin cups very full) at 350 degrees.

 

enjoy!

[JessFit]

Muffins look great! Super yummy! I would say to take to easy and rest again today, take a hot bath, relax on the couch, drink apple cider, watch Hocus Pocus. Because you're not going to help yourself by pushing your muscle if you've hurt it. You're killing it, you've done more than you planned workout wise, you've stockpiled some bonus points. So take tonight off. Getting seriously hurt won't make finishing the challenge any easier.