Thursday, May 17, 2012

Two Lessons Learned From Insanity - or- Day 4

1) Working out in the heat of the day is seriously poor time management. Our century old, 2nd-floor apartment gets waaaay too hot at noon in mid-May! We figured this out after Day 2, when we were changing from workout clothes into fly-fishing gear in order to be properly dressed for the rivers of sweat. Day 3, actually completed post-midnight (being married to an officer = no more 'normal' days), went so much better.

2) EAT MORE FOOD. We were both super tired and not real hungry after recovery drinks, showers, etc. last night, so instead of eating that 5th meal we went to bed. Justin ate a good breakfast, but I skimped on portions at breakfast and then again at lunch because my work schedule picked up... before you knew it, 6 o'clock rolled around and I felt super light headed and exhausted. Definitely follow a meal plan, because no matter how much your head says "I can wait, I'm not that hungry" your body is screaming "FEEEED MEEE!" when doing Insanity.

Monday, May 14, 2012

(Insanity) Day 1: Fit Test

Talk about a rude awakening!
 I was seriously reconsidering if I could do this challenge before the fit test was close to over. It was so hard! The Insanity guide actually recommends that if the Fit Test intimated you, you should consider a different program. We did the fit test along with the DVD, which was my saving grace, because I could compare numbers with the crazy fit DVD people - and their numbers weren't far off. Plus, they admit that even taking the test 60 days later can feel like the first time, because you push yourself as hard as you can. Oh, that's why it was so hard - I was pushing, folks. So we may it through the fit test, and I am excited about Day 2!

We also took before pictures and measurements today. I dunno how most people feel, but for me just looking at my before picture is incentive enough to stick with it, 'cause I want an after photo!

Food Diary: A LOT of water, oatmeal w/ honey & raisins, Recovery Drink, pepper jack cheese curds, Protein Complete smoothie (made by my mom!), coffee with oatcake crumble (oats, fruit, butter, stevia), cowboy beans (beef, beans, onions, celery, some ketchup, sea salt), and beef patties w/ grilled potatoes & broccoli for dinner.

I also took a 30-minute walk with my mom, it was a beautiful day in N/E OK!

Sunday, May 13, 2012

The Day Before Insanity

Catchy title, right?!

If you have seen my facebook, you know it's here...

Justin & I went grocery shopping yesterday, got lots of yummy whole foods for the week!

We visited Dr. Deb this morning, just to make sure our bodies were structurally prepared for the craziness that is to come.  And to reassure myself that my body can handle this (after spraining my sacroiliac joint this time last year). Sunday, rest day, will also be Raindrop Technique day.. so RT's tonight!

We start Insanity tomorrow!

Sunday, May 6, 2012

The Recovery Drink: Hers

     All the fitness 'experts' agree: You need to have a recovery drink when doing a routine that is as physically exhausting as the Insanity Challenge. Post-workout nutrition is nearly as important as the actual workout (if not more so) because your body needs extra nutrients and fluids to make good on all that hard sweat, so you don't just pass out from fatigue.

   I get that. But I nearly passed out from hysteria when the Insanity fitness leader people recommended chocolate milk as a great way to fulfill the recovery nutrition requirements. No wonder active people still get sick; the professionals actually recommend consuming refined sugar. Well, that's a problem for me. Remember, Justin & I want to do this the real-food, low-sugar, no-junk way. We are not going to be drinking chocolate milk. The other recommended option is fruit juice, or protein powder mixed in fruit juice, as Jessica Seaton, DC recommends. Fruit juice is on the same level as chocolate milk in my book (beyond the general grossness of mixing protein powder with fruit juice. yuck). <Not talking about juicing your own fruits, which is awesome, and if anyone wants to contribute to the Buy-Sara-and-Justin-a-Juicer fund please contact me ASAP.

   But Seaton's article does have a cool formula for generating the ideal amount of carbs and proteins in a recovery drink based on a 2:1 carb/protein ratio and weight. So I used this to come up with the guidelines for a recovery drink that I would actually drink (and one for Justin).

First, my plan.

     Following the formula, I should be consuming a recovery drink that has 56.24 grams of carbs and 28.12 grams of protein.

Young Living's Balance Complete

   This meal-replacement powder contains 29.5 grams of whey protein and 50 grams of carbs per serving. Mixing it in 2 cups of Raw Whole Milk, I added 1 tbsp of ground flax seed (and 1 ounce of Ninxia Red, consumed separately) to create a recovery nutrition plan that has 31 grams of protein and 55 grams of carbs. A 3-gram difference isn't bad, imo.
    The total calorie count is 566, which initially seemed high to me, but once plugged into my total daily calorie requirements is actually perfect. At 566 calories, I can still eat 5 meals a day at just over 300 calories each.

And it tastes good. (Really good. :) )

Thursday, May 3, 2012

Our Summer Fitness Challenge

I'm ready to try something new.

So, I'm going to do a 60-day health & fitness challenge. And so is Justin, because he can't let me be only one in the marriage with a super hot bod. ;)

Our goals:

Justin wants to increase the cardio in his workouts, lose fat, and build muscle.
I want to increase my upper body strength, firm up my lower body, say goodbye to an inch of my thighs, tone up the tummy, slim down the love handles, and lose 15lbs. (That's all. :D)

 For fitness:

Since we are both moderately fit and exercise regularly, we have decided to do the 60-Day Insanity Fitness Challenge. It looks tough! My prediction now is that Justin is going to have a more difficult time than me in the beginning, because he's a weight-lifter and hates cardio. I like intervals, and I'm more concerned about my will-power to stick with it every day than actually making it through the workouts! We'll see how those predictions pan out after a week!
Since Justin wants to build muscle, he will continue with his weight-lifting routine while doing the Insanity Challenge.

For nutrition:

I hate workout drinks, and I'm a bit of a health nut. By studying the science behind all the pre-workouts, recovery drinks, protein:carb ratios, and calorie formulas, I have come up with a nutrition program for both of us that uses almost entirely Young Living nutrition products and whole foods. (Stay tuned for our personalized recovery drink recipes!) I used the formulas in the Insanity Elite Nutrition guide to create a daily calorie intake plan. Justin gets to eat twice as much as I do, incase you wondered. While the calorie formulas are useful and we will be eating 5 meals a day as suggested, I am not crazy about their food recommendations. We want to stay as far away from processed foods as possible. Instead, we want fresh, whole, raw and local when possible. My personal trainer (who moved back to Germany last year, tear!) gave me a great guide for combining proteins, simple carbs & complex carbs to create balanced meals for pre- and post-workout.
We'll be drinking Raw Whole Milk from Swan's Dairy, eating a lot of eggs, meat & veggies, and little-to-no wheat products. For the first week, Justin will be eating to maintain his current weight, and I will be eating to lose some of mine. After the first week, we will evaluate how we feel and adjust the menu plan accordingly.

Pictures, measurements, and recipes to come! :)

Tuesday, March 20, 2012

Why You Need to Go to the Trust Birth Conference

Women’s Health. When you read those two words together, what does it make you think of?

I think about all of the women’s health issues that I heard about on a daily basis from clients in my chair in the salons I have worked in over the past 5 years, and it is tragic. I hear story after story of polycystic ovarian syndrome, terrible pregnancies, traumatic births, and even worse post-partum depression; like it’s normal. These stories are shared like it is normal for us, as women, to have no control over our own hormones and reproductive health. This is a lie. My sister, roommates, sisters-in-law, and girlfriends all know that I am passionate about the TRUTH when it comes to health. And the truth is we have access to the tools to be educated, knowledgeable women in control of our bodies.

One great piece of advice that I wish I could share with every young women is this: Take responsibility for your health. It’s like a mantra. If you ask my husband, he would probably tell you that I sing the tune in my sleep. (Side note: You should have seen his face when we were still dating and he saw my collection of childbirth and hormone books. Needless to say, he has had quite an education since then!) It just breaks my heart to see beautiful women terrified by birth and hurt because they didn’t know any better!

This why I am so excited about the Trust Birth conference. From April 13th-15th women from all over the United States will gather in Nashville, TN to encourage and celebrate the truth about women’s health. Women will be teaching and encouraging women about hormones, pregnancy, childbirth, and taking responsibility for their health. It is going to be so amazing! I am not with child (nor trying, yet!), and I am not a midwife or doula or any sort of childbirth professional, but this event is going to be an incredible opportunity for ALL women. We are talking about the chance to learn from midwives, doulas, nurses, medical doctors, nutritionists, herbalists, applied aromatherapy practitioners, naturopathic doctors, health coaches, and so many other women with intense and valuable knowledge of how to be empowered as a woman in today’s society. This is the kind of education every women should have about their bodies!

I encourage you to go, tell your sisters, bring your friends, and send your daughters! I could not be more enthusiastic about promoting this event, because when I was in high school I had the opportunity to attend a week-long midwifery skills class (also in Tennessee) and it radically changed my perception of how childbearing should be. I felt so empowered! In a country with abnormally high cesarean rates, complete medicalization of birth, and a government more concerned about publicly funded birth control than internationally competitive public education, it is vital to the generations in front of us that this becomes the new ‘norm’; feeling like there are options, understanding what is going on with your own body, knowing that there are women who will help you be well. We have to create the new normal for our peers, and our daughters, and their daughters: taking responsibility for your health. And every woman deserves the opportunity to learn how. The education and fellowship at Trust Birth is a great place to start. Go. This conference is going to change lives.