Saturday, January 31, 2015

Whole 30 Complete...or is it?



Let me start with the fact that January is usually not my favorite month. It is cold, snowy, and dark. As a summeraholic, January often brings thoughts of relocation to a warmer state. And while I still did fantasize about escaping to an island for vacation, this January was decent. Taking on the Whole 30 right after the holidays seemed like a wise choice and it did not disappoint for my fourth round. I'll share a few of my tips for success below as well as my final results. If you have not tried a Whole 30, find a month that works for you and give it a try!

Laura's Whole 30 Tips for Success:
  • Plan ahead (grocery list, cooking prep tools, family/friend commitments)--this is crucial. Sometimes I hear people say that doing the Whole 30 is socially limiting; however, with the right planning (and understanding family and friends--and if they are not, well...) you can in fact stick to your plan and still spend time with loved ones. I actually saw more friends throughout this month (and called or emailed them) because I had the energy to do so.
  • Budget a bit more for groceries during the month (OK, maybe quite a bit more, but think about how much you will save by not drinking alcohol or having extravagant dinners out). I was able to cut some costs by stocking up at Trader Joe's. Then, I'd start at the lowest price point store and buy everything I could find there. If needed, I'd then go to specialized stores for the more unique ingredients and organic meats.

  • Find the portion size that works for you. This was a bit different from previous Whole 30 experiences. My husband and I had strictly adhered to the guidelines in the book for portions previously and found we had less energy and were hungry frequently. This time I went more with what my body needed to function for crossfit, morning cardio, and longer walks with our puppy. I did not go overboard on portions, but I had a bit more fruit/ sweet potato in the mornings and added in a few snacks. This model worked for us; however, it may not yield the desired weight loss for some. Since weight loss was only part of the reason for this Whole 30, this was a tweak to the program that helped achieve other results.
  • Have plenty of water, tea, and seltzer available all the time. I had one (occasionally 2) caffeinated teas throughout the day and a gallon of H2O. Once I finished the gallon of water, I'd supplement with a fun seltzer or a calming tea. I attended a book club where wine was offered, but opted for seltzer. Since that was already Day 28, it was an easy switch.
  • Make note of positive changes in your body and lifestyle throughout the program. In this fourth round, I found clearer skin, looser clothes, improved energy (I even had some of those mystical "Tiger Blood" days), but by far, the most beneficial changes were in my sleep and behavioral patterns. I am a light sleeper and often have very vivid (sometimes upsetting) dreams. Around Day 10, my sleep was the best I've experienced in years! I needed to go to bed around 9 and I fell right asleep into a deep, comfortable slumber. However, instead of having a battle with my phone snooze in the morning, I almost always was able to pop up at 4:30AM to get started with my day. I'd work for about 30 minutes, and then head over to the gym for a morning cardio session. As a result of these fantastic changes, I completed 28 perfect bricks for 2015 in January!
  • Follow other Whole 30 participants on Twitter and Instagram (and Facebook if you are on it). I found the Whole 30 recipes IG account to be super helpful and full of tips. Also, reading about positive stories is inspiring. Retweet, repost, and comment as it keeps you accountable and invested.

  • Ignore the critics. Whole 30 is not for everyone nor can everyone stick to the guidelines. This is your experience and it is something you choose to do to improve your health. Feel good about the choice you have made and persevere through the 30 days. Surround yourself with people who support your decision and are not going to whine if you cannot indulge in a beer or a cookie.
  • Exercise and take on some new projects. When I eliminate excess eating, drinking, and lounging, it is incredible how much time I free up in the day. I was much more committed to crossfit, added in yoga, and started a 365 day declutter challenge. I literally was able to conquer my tasks before much of the rest of the country had their first cup of coffee--how awesome is that!

Laura's Final Results:
  • Improved sleep patterns
  • Noticeably better mood (able to deal with anxious situations/stress much easier)
  • Tons of energy (2-3 varied workouts every day)
  • Clearer skin/smoother hair
  • Lost nearly 7lbs
  • Shrunk 9 inches (just from the places I measured, could be more)
Why would I stop this then? The Whole 30 is very stringent and life is going to throw some situations at me where it just will not be possible to remain on the program. However, I am considering extending this to a Whole 45 as I have nothing on the calendar preventing me from a continuation. At the end of February, I have a work trip in St. Petersburg, FL, so I anticipate that as a challenge. Stay tuned for my next blog as I will share a few races in the works for 2015. Also, next week, I start back at spinning class, so it will be good to get back in the saddle.

~Laura

Saturday, January 17, 2015

2015: No Excuses!

Indeed, this is the year where I need to be able to say "no excuses." I was psyched to see this hashtag for SweatPink as I needed an easy go to reason for sticking to my eating and workout plan.

So...how is 2015 going compared to last year? While we are only 17 days into the month, I feel that I am in a strong place physically and mentally. The Whole 30 was exactly what I needed to get my eating habits under control. Today is my 16th day and I think I am experiencing the mystical "Tiger Blood." My energy is very high, my sleep patterns are incredible, and I have no abdominal distress (for a person with lactose intolerance and perpetual acid reflux this is pretty awesome!). I have been cooking and prepping like a madwoman on the weekends in order to accomplish my regular weekly tasks. Here are just a few pics of what's been cooking in the Beaudoin household.




I have spent a lot of time in our kitchen, which inspired me to complete a 365 day declutter challenge through Home Storage Solutions. By tackling short 15 minute projects, my kitchen is taking on a more useful and functional purpose. I'll admit the kitchen is the room I felt least concerned about, but found plenty of ways to improve it.

Improved kitchen "junk drawers"
Additionally, my exercise routine is working out in a way that suits my schedule and interests. After taking four months off from crossfit due to my knee injury, I followed my coach to his new gym Crossfit IronBorn. I had struggled a bit with the decision to leave behind some friends and workout buddies, but Jon knows how to motivate me. The one-on-one coaching I receive from him each workout pushes me to exceed any workout expectations I had for the day. Even if I struggle with certain movements, I still leave each day feeling stronger. We have a tight knit and supportive community at the gym. I cannot say enough about how I have benefited from my coach. I try to get to 2-3 sessions per week and do need to make a conscious effort to make it 3 consistently.

Besides the strength training component, I have been religious about my morning cardio this month. Since January 2nd, I've been waking up and getting in some type of 40 minute fasted cardio routine. These workouts consist of treadmill walking/jogging, elliptical, rowing, and stationary bike. It is the optimal way to burn some calories and set the tone for the day. There were a few sessions where I wanted to go back to bed, but I pushed through the lethargy and completed the task. As a result, I've banked 16 perfect bricks in 2015. In case you were wondering, my brick this year consists of a day of clean eating, frequency push ups, and morning fasted cardio.

Finally, the running...I am still on the fence about my running. I've been doing a basic Couch to 5K training plan this month and I've noticed some soreness/tenderness after anything beyond 20 minutes. I'm going back and forth about signing up for a triathlon. My good friend Melissa suggested an Aqua Bike race which could be a good compromise for this year. We will see. I am still hopeful that with strength training, mobility, and stretching my running days will continue. However, I know that being able to exercise in some capacity certainly beats physical therapy and rehab.



~Laura