life smells good

Things have been coming up Roses for me this last week and I’m loving every minute of it.  It’s a combination of the new (gently used) cloths I bought last week from the thrifty store, the financial goodness, less stress, great hair days and staying true to my clean eating.  This is a very happy combination for me and it’s sparked a super confidence in me.  I feel super amazing, like I’m a model on the cover of Vogue Magazine.   That’s right I feel pretty & Strong!  You should have seen my arms this morning while I was doing my upper body workout.  They looked pretty ripped while I was doing my Triceps Kickbacks and Alternate Hammer Curls and I’m pretty sure a few of the guys were checking me out.  My outfit helped to, felt super confident in that.  It’s a new combination that I put together with a yellow a-tee that I used for another shirt that I added to a black sleeveless top so I had some color to my all black outfit.  I need color in my outfits.  I can’t stand wearing all back-so not me.   

This past week I’ve been doing well with my diet and even lost 2” in the last month.  After logging in a few meals, I realized how much I was really eating, about 1800 calories and that’s too much to lose anything.   This week I adjusted my meals so I’m eating differently on my weight training days and cardio-rest days so I’m not over eating on my lower intensity days.

I had an unspoken goal last week of walking every night along Riverside Park and I was glad when a friend of mine wanted to walk with me.  It gave us some time to hang out and catch up, plus he’s super close to the park so we can just walk from his place.  I really love having friends who want to get out and be active and I really hope at least during the summer they continue with that desire.  This week were getting together to workout outside twice a week.  He has a book he’s used before with some body strength workouts and then we’ll cool down with a walk.   I’m also going to keep my ears open to see if anyone wants to join us or workout with him on days when I’m not able.  I’m looking forward to it and it will be a nice change from my current workout.  Plus, I feel that I get better results working out at night so I should see a little more definition change.

I'm even excited about my new bathing suit.  I found a totally cute bikini halter top, but needed a bottom and when I was at TJ MAXX yesterday hoping to find bottoms to match I found a super cute green Roxxy Bikini that I can't wait to wear. 

The Suit from TJ MAXX is similar to this style, except mine is all green, instead of MEXICO on the butt it says ROXY and the Top also has a Roxy logo on it.  The bikini to the right is the one I bought trying to find a bottom to.  I'm much happier and feel far cuter in the ROXY suit. 

Yummy Possiblities

WEEK UPDATE: MAY 2, 2011
A NICE WALK OUTSIDE

The weather finally held out for a little while, at least enough to hit the blue trail at Adam Ricci Park in Enola.  It's a mile and a half trail that took about 30 minutes on a slow conversational pace.  It was my first time at this park so to be expectant I was lost once I got inside trying to find my friend.  The park has a grand playground that made me want to romp and play, but time was short since I had to head home afterward and prep my meals.

YUMMY TUMMY MEALS

PRE-WORKOUT BREAKFAST

- Eggs and Oats Pancake

POST WORKOUT

- Vanilla Protein Shake (scoop powder + 12 oz water)

SNACK

- Quinoa and Mango
- Sweet Potato, half

LUNCH

- Power toast topped with Chic Energy Bites - cheerful cheery
- Carrots

 SNACK
- Cottage Cheese
- Cherry Tomatoes

DINNER

- Strawberry Romaine Salad topped with Asian Sesame Crusted Chicken Nuggets



AHHH...JUST WHAT I NEEDED

Even though things in my life have slowed down a bit there have still been a few bumps int eh road that have caused some tension and luckily a friend of mine is a massage therapist who offered his services.  You forget sometimes to just ask your friends who work in the same field you need.  I headed over Tuesday night around 7pm where we hung out in talk mode for awhile before starting.  Time just stood still while soothing music played in the background.  It was just what I needed and nothing like the School of Massage type massage, which is the only place I've gone for a massage--usually because my best friend wanted to go.   Once I was ready to get up I headed to the kitchen where we continued our conversation and added a few more before leaving around 10pm.  I can't believe I was there that long, but it's not to often that I get to see him, so it was nice to no have to rush and just enjoy our time to catch up. 

THE RAIN SUCCEEDS AGAIN...5K RESCHEDULED
My work sponsored 5k was rescheduled for the 25th due to a mud slide and several flooded areas where our students would be running.  The haha part is that we made it out to City Island and all the kids were bussed in and then they decided to cancel it.  The good thing, despite getting the bottom of my pants and shoes soaked was being able to catch up with some of the guys that I don't see except for at student events. Though I was slightly glad it was canceled since my leg (hip flexor) was hurting pretty bad and I really didn't want to run on it.  The bad thing about not running today was not having any competition, which meant even on my bum leg I could have won first place overall girls.  Rats.  Hopefully

I was totally psyched to see this movie after watching the previews 5 times on Friday and found myself and a few other friends, including my fav guy, catching the 10pm showing.  It was super cute and even a great watch with the guys, who I heard laugh quite often.  Typically, my fav guy and I are more rambunctious, but tonight not so much.  I have my thoughts on why we were so well behaved, but for now I'll leave it alone and say it was a great night and a softly sweet ending. 

SPRING CLEANING

I spent my Saturday afternoon helping my grandparents take down the porch enclosure and prep it for the summer.  It didn't take too long with the 3 of us and were were able to put up the false picket fence up in it's place.  Later on that evening I spent some time rearranging my room, which was much needed.  Now I just need to take a few Rubbermaid tubs to the shed and file some I don't know what to do with this paperwork and my room will look suppurb.

HAPPY MOTHERS DAY

I made sure to give my grandmother her card and call my mom before heading to church to wish her a very happy mothers day.  After service I made it to the gym to work on my legs and walk, but I ended up running a little.  Also, hope the guy I saw today, who was behind me while I was running is there again next Sunday.

WEEK UPDATE: APRIL 25, 2011
CHIROPRACTOR

On a scale of 1 to 10, my pain level was a 0.  This was two weeks in a row now so I only have to wait one more week before I can hit the ground running.  I enjoy his mix of humor and seriousness, which adds a fun dynamic when we discuss my current workout limitations.  Though I do have his approval to begin running in the next week when I start my new routine, but I have to start slow.  However, being that I don't know what that word means I had to ask as for me that means only doing 3 or 4 miles versus 6.  He gave me a smirk and added his dynamics.  I'm actually pretty proud of myself for being as good as I have have been with listening.

image source

 

The joyous feeling of knowing that I can begin running soon can be described as the same feeling of seeing butterflies on a sunny day.

 

  RAIN, RAIN, GO AWAY.

The last few weeks have been pretty wet outside and hasn't left a desire to begin walking outside, but we've been trying to push ourselves despite the odd.  However, today our plans were thorted again and we rescheduled our walk at Adam Ricci Park for May 2.  

My workout plans weren't all washed up, since I was able to swap my outdoor walk for the treadmill, which is good since I gorged so much at our Administration Appreciation Lunch at Sammie's downtown Harrisburg.   I can't believe I ate so much food and even finished with a chocolate cake with chocolate icing.  It was really good, but I really shouldn't have eaten it. 

I kept at an easy pace on the treadmill and changed it up with some intervals at 2.8 and 4.8 for an hour.  It all worked out well, since I ran into some friends at the gym who were finishing up their workout as well.  We ended up hitting juice n' java afterward to chat till they closed.   

HOT AND HUMID NIGHTS

The last few nights have been proving that summer is arriving, or at least that rainy nights leave my room feeling muggy and stale. It is however, it was still more bearable then being on the 3rd floor in my my apartment in Historic Carlisle on a warm summer night.  That's like living in a brick oven.

CELEBRATING NO MORE JURY DUTY

For the last 18 months my friend Daryl was driving to Philadelphia once a week to be on jury duty for several trails and he's officially done so a group of us headed to Arooga's Sports Bar and Grille for wings and then dollar bowling at the Coliseum.   I wasn't to thrilled with Arooga's, but I ordered the Turkey Burger--not their specialty or even close.  Next time I'll order wings.  We all trailed to the Coliseum afterward.  I had to try on several shoes to finally find a decent pair, which is a good enough reason to just buy a pair.  I really hate bowling shoes.  They are hard and thin and just plain ugly.  I had a great time and hung with some friends who were giving me and another person a hard time.  I love my friends, but sometimes you just need to let things blossom by themselves even if you feel that the two people involved are totally oblivious.  Though it did cause some some unknowns and cautiousness for a while once the culprits left we were back to our silly ways.

Heard this song this week and wow....

CALMLY CHAOTIC WEEKEND

I had many good intentions for getting more accomplished this weekend, but left a lot to be done.  I finally arose from my slumber around noon on Saturday and headed straight for  some coffee.  Once I felt like I was able to function I started a load of laundry, then two and finished with a third all while cleaning my room, finding a recipe for whole wheat bread and working in a quick 20 minute cardio.  Then headed to evening service and sushi at Fuji Do. The sushi night had been in the works for about a month, but nothing was official until earlier in the week.  The service was pretty bad and I wasn't happy that the server  left the empty chopstick papers and dirty plates, but took my sliver of paper that contained a list of my sushi order and ingredients.  The menu had a varied selection, but overall my favorite was the Shrimp Tempura and wished I would have ordered it instead of one of the basics I did order.

IMAGE SOURCE

I was up around 9:30am on Sunday, but it still didn't help in accomplishing anything more than yesterday.  After my morning coffee I spent about 4 hours reviewing the Sunday Circular and planning my  meals around the current contents of my pantry, sales items from the circular while staying under 1400 calories with a balance of protein, carbs and fat.  I was pretty close to my numbers so I put together my grocery list and headed to my dad's for an oil change.  When I arrived they were about to eat dinner, so my dad had me grab a plate for some basic garlic bread and spaghetti.   My dad was pretty frustrated with my Mazda and kept yelling at the engine.  Apparently the design of my engine wasn't thought out, especially since the filter, which is changed every 3000 miles wasn't in a more convient location.  This led to my filter staying and only adding new oil to my bone dry engine, which just had 2 quarts added on the 15th. I did manage to fit in some time at the gym before making my grocery run and finally making it home sometime around 11pm.

stop overcomplicating and k.i.s.s.

WEEK UPDATE: APRIL 18, 2011
FIRST OFFICIAL MEET UP

.....

GREEN DOOR DANCING

I was still excited about my weekend in DC so I thought what better way to extend my dancing, but to attend the green door Tuesday night. Plus, I still haven’t had my birthday dance. After my meet up group I headed over, which enabled me to try out my new shoes to. This helped me to better determine, that yes, I do need to have them sueded.

CLEAN EATS

I wasn't very prepared after coming back from DC to make sure I had proper meals planned, which left me eating foods that didn't fuel my body and left me feeling sluggish until I was able to gather a plan Wednesday night.   Luckily, we all have days weeks that are plans get thrown off course, but it's all about the changes Iwe make to bring ourselves back and out of the land of lethargic.  Once my plan was in place I did very well at sticking to my meal plan this week.

GYM ASSESSMENT

Thursday I met with the head trainer to review my goals and routine and see what changes should be made to match my fitness goals.  I made it to my appointment on time and ready to start at 6pm.  When we talked about my routine I was fumbling over my words and my paper since I hadn't worked out all the kinks to my log after making several edits to it so I could better allow for more recovery time.

I was looking forward to the meeting, but unsure as to what the trainer would  tell me and what changes would need to be made.  After sitting through the assessment and not actually reviewing much of anything due to him spewing his master’s degree in my face and insulting everything I had done regarding my fitness, including going to the Chiropractor, reading fitness magazine, over-training, and also insulting a previous trainer who no longer works there (very unprofessional).  Needless to say I was not excited about working with him after leaving my assessment.  He not once looked me in the eye, but always past me telling me that he really didn't want to be there and wouldn't even let me finish my thoughts.  There are really great trainers at my gym who are pleasant, informative and tough on the workout floor, however, because this pompous ass has a master’s degree he out trumps them for the initial assessment. 

It was really hard to listen to him while he was acting like a pompous ass, but I know that what he was saying did have merit, however, the presentation needs a little work and some professionalism so it can be better absorbed.  After weeding through his arrogant demeanor I was able to pull out some things that I knew he was right on like the fact I've been over-training and I need to cut back so I made a few adjustment and I'll be trying them out next week.  These changes along with him referring to my log as being "over-complicated" led me to creating a new, very simple fitness log, which I'm very much excited about.  I'm still working oiut the kinks, but once I'm done I'll upload it.. 

HAPPY EASTER

Surprisingly, I had a very enjoyable Easter.  I spent most of the day with my dad and step mom's family.  We had a yummy dinner (which I ate way to much of) and I made sure to help out where I could.  Afterward a few of us sat in the living room and watched Transformers: Revenge of the Machines.  We had ample time to chat and catch up during dinner and everyone was well behaved, which is a rarity with family events.  My most favorite part of the day was spending time with my dad, quality time which I don't usually get to have with him. 

my birthday is just around the corner

THE CHIROPRACTOR

I was hoping Monday when I went back to my Chiropractor that he would give me a little more freedom in my workout, but that wasn't the case.  My leg pain has been about a 1 or 2 this week, and it's been hard to remember to ice and I have to keep reminding myself to not increase my workout intensity so my muscle can completely heal.  The pros of the visit is to keep my body aligned and in proper form to prevent future injuries so I can keep running and.It was great to head back and get readjusted again and a back massage, which I really needed.    I also had the benefit of having a shoulder massage to help alleviate some of the stress that's been holding up in my shoulders.  I have another appointment scheduled for Monday (11th) for another checkup and adjustment.

MANTRA
I've been trying to work on my board this week so I can really focus on the power of the word.  I need to really believe that I can achieve my goals and unless I say them out loud and really visualize myself being fit.

Monday night  I was reading an article and the author stated "No matter how much you workout, if you don't make smarter food choices, you will not see that layer of padding around your waist or thighs go away."  I really need to focus on eating smarter.  I just seem to always cave and I really need a way out so I can see the body definition I've been working so hard for every morning at the gym.

Here are a few smarter choices I'm going to work on:
1) Eat only one piece of bread instead of two at any given meal.
2) choose egg whites over whole eggs.
3) Stick to only my morning coffee before my workout unless I'm really hungry and I will have a banana and PB so my body can focus on burning stored fat and not my breakfast during my workout.

MENU
food menu for next week
Pre-Workout Snack: PB + Banana and my morning cup of Joe
Post-Workout Snack: Protein Shake
Breakfast: Chia & Fruit Bowl Smoothie
Snack:  Granola + Yogurt + Kiwi + Cinnamon
Lunch: Flaxseed Donuts w/ Lemon Water
Dinner: Turkey Burger w/ Red Onion + Tomato Slice + Broccoli Sprouts + Honey Mustard (tsp) on Ezekiel Sesame Seed Burger Bun and Cantaloupe (cup)


NEW 4-WEEK ROUTINE
I've been doing a little research trying to find exercise cards, but I can't seem to find exactly what I'm looking for and debating on making my own to share as printable.  I want an easy way to create routines each month and change things up without having to use the internet.  I have a few ideas and one template I'm using as inspiration

ONE WEEK AND COUNTING
I can't believe that next weekend I'll be turning the big 3-0.  I've been really excited for this weekend , but the last few days my excitement has lowered mainly because I have a lot still to do before my trip to DC to celebrate and I'm just not ready yet.  I have nothing really major planned, but I am going dancing all weekend and hanging with some of my awesome dance friends.   It's going to be a great weekend, but I wish it were another month away so 1) my leg was closer to recovery and 2) I had a little more of a financial cushion.  It's not going to be an expensive weekend, but after forking out as much as I did for my car I know I'm pushing it for the weekend, but I just have to go, it's my 30th.  I never celebrated my 21st or 25th and I was never as excited for either of those birthday's as I am for this one.  I love the fact that I'm turning 30, it's a new leaf that's turning over in my life and I can't wait to see my new adventures.

MOM'S IN TOWN

Saturday my mom came into town and we headed up to my brothers new place to visit with him and his girlfriend.  The day didn't turn out anything like the plan, which caused a little strife on my end.    My mom drove almost two hours to see my brother and then I had to drive another half hour to see him.  The plan to my understanding was my brother and his girlfriend were going to meet us half way and have lunch with us.  With this plan I decided not to eat breakfast and only brought a protein shake for a quick post -workout snack so not to spoil my appetite.  We ended up driving to them and  only spent an hour with them since they already ate and his girlfriend was taking a nap before heading out to work, so it was another two hours  after my workout before we were able to finally eat and it was torture. 

CONQUERED THE DONUTS
Thursday was a victory day over two boxes of sweet and sugary donuts.  This meeting we have monthly brings donuts to share and this is the first time I have been able to resist them.  While everyone else was eating their donuts I was enjoying a bowl of pumpkin oat meal with raisins, strawberries and pecans.. This is a very proud moment for me.  I even said no to one of the guys who offered to split one with me.

Image source: http://blog.rosemontapthomes.com/around-town/469/

no running and ice it..................ahhhh!

March 28-April 2, 2011

THE CHIROPRACTOR

I've been having some pain in my right leg since the week of the 14th and I'm not liking that it hasn't gone away as it's interfering with my running so I did the best thing I could and called my Chiropractor.  Luckily, he was able to see me the following day.  He wasn't happy with me and told me that's why we discussed preventive methods, however, my schedule got super busy (working 3 jobs) and I didn't reschedule followups.   Also, I was saving to buy my cat. converter for my car, which is being take care of this weekend!!!

Now that I've hurt myself I really have no choice, but to come in and willingly admit to my wrong in not coming in.  I came in and faced the consequences of being told no running or leg strength training for the next few weeks.  The muscle I over-strained is going to take about 4-6 weeks to heal since it's an everyday muscle and doesn't allow for much recovery time.  It's really hard not being able to run, but the better I do at following the rules the sooner I will be able to get back to running.  He also gave me other instructions and further restrictions like: no sauna, no treadmill with an incline, no stretching past my normal body movement since he knows I'm not going to stay away from the gym.  

I just don't like how I feel when I'm not working out, and I can't go that long without working out.  Working out keeps me focused and centered on my goals.  So far I'm being good and even logging in when I've iced my leg this week.  Luckily, I have a job where I can do that so once my ice pack froze around 9:30am Wednesday morning I started; 20 minutes on ice and 40 minutes off.  My boss, who is a nurse, informed me that I could take Ibuprofen to help with the swelling.  I followed this up until Friday.  I wasn't so good Saturday and Sunday icing or even taking ibuprofen. 

FRIDAY

By Friday  my leg was feeling better and hopefully by Monday when I see my chiropractor again he will give me a little more freedom.  I just want to get back to running.  Running makes me feel like no other sport or activity has.  I feel like I can fly and more confident with every mile I add to my runs, creating in me a new hope that I can conquer my fears and build upon my dreams.  

IT'S THE WEEKEND!

Saturday and Sunday I stayed inside mostly.  Saturday my car spent most of the day in the shop getting ready for my inspection.  Luckily, I've been saving so I wasn't worried about the items that needed to be repaired.   It was pretty costly, just over a grand for the repairs, but I was anticipating at least that since I knew my catalytic converter was due to be replaced.  The issue with the other repairs was that they could go another 6 months if my inspection wasn't due this month.  So I went ahead and had him replace my left axle and brake pad so I could pass inspection.  I've been very blessed to find such a wonderful mechanic.  The shop was recommended by a friend my dad knows and I can see why,.  They have been very good to me during this time and haven't added any additional stress.  It's a total God thing, I know it , because He knew they would take care of me.  I will definitely go back without hesitation for any future repairs or maintenance.  

BARSTOOLS

I was excited today to pick up the barstools my dad and I bought for my grandparents.  My dad and I headed out around noon and when we got back he wanted to assemble them tefore my grandparents came home from their errands.  It was almost a surprise until my grandpa decided to head out to the shed just before my dad was finished.  This is something I wanted to do for Christmas, but financially my dad and I weren't able to do it them, so it's a little late but well worth it.  It was a shock to my grandparents when I told them I wanted to do this for them and they keep telling me "you don't need to do this." but I really wanted to.  They spend a lot of time at the kitchen bar and the ones they have keep breaking.  I'm glad to see how well the new barstools work in the space.  They are smaller and are better suited with the decor.  I really loved seeing the expression of their faces when they saw them at the bar; priceless.  My grandparents loved them and were thrilled to no end to have them.  My grandpa even gave me a hug and said 'your my little angel.' 

THE GYM

Sometime around 3pm my dad dropped me off at the gym.  I decided to repeat my shoulders and biceps routine, since I'm not allowed to work my legs.  I just didn't want the day to pass and not get a workout in.  I don't like how I feel when I don't workout and I didn't feel like doing anything at home.  it worked out great, because while I was there I ran into one of the female trainers.  I chatted with her and another trainer about the hyperextensions and if I was performing them correctly.  I didn't know she had left the company and turns out my Sunday Crush also left.  I was glad to find out for sure, but I had a feeling they were no longer working there.  I"m also glad to hear that things are going well and she doesn't have to work as many hours.  

On my way out I saw Brian, who I hadn't seen in almost two months at least.  He ended up switching his work schedule and decided to come in later in the day.  It seems to be working better for him.  I'm glad, but bummed that I wont be seeing him in the morning as I always enjoy our chats.  I wanted to talk with him more, but my dad had been waiting a while in the parking log for me and we did need to go and pick up my car from the shop.

SUNDAY

I had a lazy, but a slow-good productive day on Sunday and ended up organizing my recipes and workout files.  I had papers stacked in several piles with recipes, fitness articles, and some archives files that I've needed to take care of. and it felt good to put them away.  I still have a pile or two left, but most of it is done, which will make it easier to file future papers once I print out the labels.