2015: The Year in Review @ I Tri Training

2015 has been one for the books! I started the year getting back on track with the Sweat Pink #NoExcuses tagline. I could go into a lengthy post about everything, but I am using bullet points for an efficient closure to the year.

Highs of 2015:

§  Running BAA 5K in April at my second fastest historical pace

§  Mini Musselman triathlon in July with hubby

§  Wine tasting in Finger Lakes region in July with hubby

§  Travel to Spain in July with hubby

§  Girls trip to Cancun in October

§  Galloping Gobbler 4 miler in November at 18 weeks pregnant

§  Completing a Whole 45

§  Crushing 150 perfect bricks by August (food, lifestyle, exercise)

§  Spending the summer with Mark’s sister and kids visiting from New Mexico

§  Little brother visiting in March

§  Mom visited in October

§  Begin selected a Nuun Ambassador

§  Catching up with Live Free and Run after the BAA 5K

§  Keeping up with my blogging moderately well

§  Finding out my husband and I are expecting a baby boy (April 2016)

  Connecting with more friends throughout the year 
Total Frequency Push ups for 2015 = 15,600!

What’s on the Agenda for 2016?

§  Have a healthy last 18 weeks of pregnancy

§  Get the nursery and office squared away

§  Remain active as long as possible during the pregnancy

§  Complete prenatal yoga and pilates

§  Add in swimming if possible

§  Clean up my food choices (Whole 30 if baby will relinquish the carb cravings!)

§  Lose the baby weight in a reasonable amount of time after he is born

§  Run at least one 5K

§  Resume crossfit once daycare in place

§  Make my workouts count

§  Get a Fitbit for post-baby walking

§  Incorporate more yoga classes

§  Run Thanksgiving Galloping Gobbler faster than in 2015

§  Work towards career advancement

§  Focus on family, friends, and fun!

Workout wrap up and bump photos for December 2015:

Week 19-

Sunday- Yoga / Walk w/Penny

Monday- AM Fasted Cardio /AM Crossfit

Tuesday- AM Spinning

Wednesday- PM Cardio Mix class

Thursday- AM Crossfit / PM Walk w/Penny

Friday- AM Crossfit

Saturday- AM Spinning

Week 20-

Sunday- Walk w/Penny

Monday- AM Crossfit/ Walk w/Penny/ PM Prenatal Yoga

Tuesday- AM Spinning / PM Yoga

Wednesday- AM Walk / PM Cardio Mix class

Thursday- AM Crossfit

Friday- AM Crossfit

Saturday- AM Spinning

Week 21-

Sunday- Walk w/Penny

Monday- AM Crossfit / PM Prenatal Yoga

Tuesday- PM Elliptical

Wednesday- Walk w/Penny

Thursday- AM Crossfit

Friday- AM Crossfit

Saturday- AM Spinning

Week 22-

Sunday- Rest

Monday- Walk w/Penny / PM Prenatal Yoga

Tuesday- AM Spinning

Wednesday- Cardio Mix class

Thursday- AM Crossfit (12 days of Christmas workout)

Friday- Hike w/Penny and Mark

Saturday- Hike w/Penny and Mark

Week 23 (In Progress)-

Sunday- Walk w/Penny

Monday- AM Crossfit / PM Prenatal Yoga

Tuesday- Prenatal Pilates

Wednesday- AM Crossfit / PM Cardio Mix

Thursday- Walk w/Penny/ Elliptical/ Prenatal Pilates

Cheers to all that 2015 has been and all that 2016 will bring!

Laura

Move Nourish Believe

The Pier area of St. Petersburg, FL

After a brief trip to Florida, I am back in the frozen tundra of New Hampshire. I am not sure how it is already March, but I certainly am a bit behind with blogging! I'd feel guiltier if I had not been so busy with eating well, working out, and generally enjoying 2015!

Race updates: My husband and I signed up for the Mini Musselman sprint triathlon in July in Geneva, NY. Also, my friend Colleen from Live Free and Run convinced me to sign up for the BAA 5K which is two days before the Boston Marathon. She will be in town since her husband is running the Boston Marathon this year! I'm looking at the CARS 5K race series and still making a decision on which Aquabike race to enter. I am excited to have some specific goals and look forward to having some new Athlinks entries for 2015.

When I last blogged in January, I mentioned extending the Whole 30. I did that and made it to 50 days! Due to a work trip at the end of February, I was unable to stick to it, but since switching up my diet and incorporating gluten/dairy/sugar, I have been feeling quite icky and not sleeping well for about 5 days. The plan is to stick to paleo/Whole 30 during the weekdays as much as possible in order to feel my best. I'm actually already thinking about doing another Whole 30 from March to April. It just is not worth it to feel gross over some sangria or crackers.

Finally, I made IMPRESSIVE progress with my perfect bricks in 2015--50 to date! Those are days where I do a fasted cardio am workout, frequency push ups and eat clean for the day. I've also been spinning and have nearly completed a Couch to 5K training plan. Yoga has been infused into my week with 2-3 classes at my local gym and some Instagram challenges when I find time. Yoga has helped tremendously with my crossfit lifting and helps with my knee. Hooray for yoga!!!

Lastly, I'm weaving the mission of Move, Nourish, Believe into my weeks throughout the month. Utilizing my super cute journal from Lorna Jane, I track things that I do in each of those categories. For example, my Rotary meetings are all about believing in a greater purpose. I encourage you to check out this philosophy and see if it meshes well with your own goals.

I need to do a shout out to some fabulous friends in my life who are working hard to accomplish their own goals whether it be completing a Whole 30, shedding baby lbs, improving overall lifestyle, or adapting to challenges life throws at them! You girls are amazing! Debra, Amy, Sarah, Melissa, Jen, Alexis, Stacey, Meredith, Tammy, Jenna, Kate, Colleen and Reba.

~Laura

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.

• Buy some excellent cookbooks and utilize online recipes. My go to books this round were Well Fed 2 and Practical Paleo. However, I found great ideas on the Whole 30 website and through Instagram accounts. Keep the foods different and interesting. I discovered cauli rice and it has transformed my view of cauliflower. Also, be sure to check out some of these websites for additional recipes. Check ingredients to ensure they are Whole 30 compliant as some may be paleo but not Whole 30 compliant.  http://whole30.com/; http://theclothesmakethegirl.com/; http://nomnompaleo.com/; http://goodcheapeats.com/ For my next Whole 30, I'd like to buy the book Bowls of Love.

• 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

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

2014: It's A Wrap!

Penny at 7 months!

It's been pretty quiet on the blog throughout 2014. Part of this was due to my tendinitis (not a lot of races to write about when you are injured!) and part was just a focus on other things in my life, I squeaked in a few posts here and there, but I have a definite goal of tracking more on the blog in 2015. When I was first thinking about my year, I felt like it was uneventful and one that I'd like to just move on from. However, in reviewing the things that happened in 2014 (courtesy of a great chart in my Move Nourish Believe journal), it turned out to be a great year!

What Did I Make Happen in 2014?

• New job with flexible remote working schedule
• Dedicated time and effort to PT to achieve 90% recovery from patellar tendinitis
• Successfully trained (a work in progress) a Goldendoodle puppy
• Completed 150 Perfect Bricks 
• Purchased a car for the first time since 2003
• Cooked many healthy and delicious paleo and Whole 30 recipes
• Participated in my first Crossfit Games (local level)
• Joined the Hopkinton Rotary
• Visited family in Tennessee and Minnesota
• New blog logo (AE Designs)

What Didn't Work in 2014?

• Food choice consistency
• Not enough time dedicated to fasted morning cardio
• Gym schedule consistency
• Too little time spent with friends and loved ones
• Did not complete any races

How Will I Change Things in 2015?

• Blogging/Journaling
• Focus early on choices: Whole 30 in January
• Commit to 6-7 mornings of fasted cardio
• Outreach friends and family--make plans!
• Register for at least one 5K and sprint triathlon

There were several other useful charts in the MNB journal, so I highly encourage you to check it out on the Lorna Jane website. While I was not as active on the blog this year, I maintained an active social media presence through Twitter, Instagram, and Pinterest. I will continue to utilize those mediums as they are quick and effective.

Check Out My Vision Board for 2015 on Pinterest:

Follow Laura's board Vision Board 2015 on Pinterest.

Goodbye 2014... Hello 2015!

~Laura

Goodbye March!

 

March Miles. As March comes to a close, I look forward to what April will bring. I am hoping for some sunshine, snow-free sidewalks, and non-frigid temperatures. The FitFluential 100 Miles in March challenge is over and I must admit I am very happy about that. Due to slacking a bit in the earlier part of the month (snow, cold, dark outside, etc.), I really had to cram in higher mileage as the month went on. Unfortunately, I am still waiting on my new running shoes and my old ones are so bad I am limited to walking in them vs. running. Walking is a SLOW way to accomplish 100 miles. I got it done, but I logged some serious time on the treadmill. The few times that I braved the natural elements and went outside, I enjoyed the fresh air. If I had not committed to this challenge, I most likely would have stayed in bed, so it certainly served a purpose.

SBBC Week 2. Week 2 went well for the Spring Bootie Buster Challenge. I racked up some serious activity points and continued to dominate in water consumption. Vegetables still seem to be low on my priority list, so I started today with a big salad topped with chicken and a paleo vinaigrette. It was an odd breakfast choice, but it hit the spot.

Bricks. I don’t know if I will take on any April challenges, but I will be working on those perfect bricks. For 2014, I have completed 37 perfect bricks, which is about a 37% success rate—not so hot! The plan for April is to commit to at least 5-6 per week as I still have 113 to complete by the summer (hopefully early rather than later). This was how I achieved optimal results in 2012, but it is very difficult. Then, the wedding dress was the motivation. Now, I’m not sure other than wanting to look and feel good—which should be strong enough motivators!

Races. I’ve signed up for my first 5K of the season! The Merrimack County Savings Bank RockN’ Race happens in May and is a great team building event. I’ve registered with our White Mountain Crossfit team for a second year and am looking forward to it. I’d like to beat my time from last year 28:69, but I know that will take some training on my part. I may attempt to get back into the track workouts with GSRT on Tuesdays. My struggle with this group is that while very positive and friendly, they are just sooooo fast! I do not enjoy finishing last and each week is humbling. Nonetheless, I cannot improve without adding in some speed training. In 2012, I had a 26:37, but I was coming off half marathon training and an intense crossfit challenge. I am signing up for Pumpkinman Sprint Triathlon in April. I’ve found some workout buddies, and it gives plenty of time to train throughout the summer.

14.5 Recap. The 2014 Crossfit Open has been rough. It would not be fitting for it to end with something less than gruesome. For 14.5 we had to complete a thruster and burpee over bar combination. 21-18-15-12-9-6-3 as fast as possible. The weight requirement for women was 65lbs and I had to drop to 55lbs pretty fast. Due to a scheduling conflict on Saturday (I attended a Whole 30 seminar-very cool!); I had to complete the workout this afternoon. I had some dread about it most of the day as I had already heard the stories from friends, but I made it the WMCF and faced the challenge. The workout took me 21 minutes and it was horrible. But it is done and I can say that I completed the open to the best of my ability. I have some serious areas for improvement and hope to work on those over the spring, summer, and fall.

~Laura

Whole 30 Days 14-30

Well I survived my 3rd Whole 30 experience! I think this time truly was a charm, as it seemed to be the easiest one. Part of this may have been due to the timing. January is an easy time of the year for me to reset and tighten up on food choices. It is cold and I don't feel compelled to drive to Starbucks for an iced chai latte. With my busy schedule, it was easy to focus on work, school, and the gym. I have no idea how much weight I lost, but since I coincidentally had a physical scheduled for Day 30, I knew where I was by the end. When I saw that number, I was REALLY glad I did not weigh myself at the beginning because I would have been so discouraged. Now I know I still have plenty of work to do, but I've managed to accomplish it in the past and am certain I can be successful again this year.

For the month of January, I had 22 perfect bricks--so awesome! The days that were not perfect were only due to missed AM cardio. I still ate well those days, so I don't consider those to be total wasted days. Nonetheless, 22 was a solid number and if I average this number consistently, I should hit 150 bricks by mid-July. Some of those mornings were very difficult. This past week, I woke up at 4:30AM three days to get to boot camp, and spin classes. With the freezing cold temps, I could have easily remained snuggled in bed, but I gave myself a pep talk each morning and managed to get to the classes. Every time I did, I felt better. It may not have been the desirable action, but I was so pleased once I completed the classes.

At Crossfit, I saw some significant gains by cleaning up my diet. I recently switched back to the whole class programming. The Wendler plan was awesome; however, it was taking too long. One of the reasons I enjoy crossfit is the ability to accomplish a lot in an hour. I'm thrilled I made the switch, as the programming has been challenging and fun. Somehow, I figured out how to do double-unders and banded kipped pull ups. These movements had been evading me for many months, so I am going to attribute these gains to a cleaner diet. Mentally and physically, Whole 30 does the job.

Would I do this again? Absolutely. Did it leave me craving tons of cheat foods and drink? No, not really. I did have some delicious port tonight. However, I'll be happy to return to healthy choices tomorrow. Last year, I was not in the right state of mind to be successful with Whole 30 or clean eating. 2014 is different and I've started it with a solid foundation.

Up next...I signed up for the 2014 Crossfit Games! Also, Melissa Hartwig of Whole 9 is presenting a seminar at CrossfitFree in Salem, NH. I'm signed up and ready to hear her tips for clean eating!

For the 2014 season, I am tossing around ideas of sprint triathlons, half marathons, and some other events. Stay tuned! What is your race plan for 2014? Or fitness/health goals? I'd love to read about your goals in the comments section.

Congrats to my co-workers and gym buddies who successfully met their Whole 30 goals--you are amazing :)

Here are some meals and images from Days 14-30:

Whole 30 Days 1-13

As I anticipated, I've found 2014 to be super busy and therefore a struggle to fit in my blogging. The good news is that I have been busy eating well, completing my fasted cardio, and getting prepped for my college course. I'm thrilled to write that all 14 days of 2014 have been clean eating days and I've had 12 perfect bricks to start out January. Was it hard to get back into? Absolutely. I chose not to celebrate 2014 with champagne so I could begin the new year with a session of fasted cardio. It has been smooth sailing since that evening!

The boot camp class I started at the YMCA in the mornings is great and amps up the energy early. And as always, the Tuesday morning spin class kicks my butt. On days I don't want to go to the gym, I pop in my trusty yoga/pilates/Jillian Michael's shred videos and those wake me right up. I'm actually surprised by how hard some of Jillian's moves are after 2+ years of crossfit. It just shows there are always some muscles that don't get enough attention. I'm still continuing with 3-4 days sessions of crossfit which is always a positive end to my day.

For this round of Whole 30 I did not weigh myself. During Whole 30, some people weigh themselves at the beginning and end (during is discouraged); however, I did not need the scale to tell me what I already knew. I slacked in 2013 and my clothes were tight. Just thirteen days into the program (I started "officially" on 1/2), I already feel the difference. My clothes are looser, my skin is clearer, and my mind is sharper. If that is not proof of the positive effects of clean eating, I'm not sure what other information a person would need. My energy levels have moved around a bit depending on the day, but overall I have more energy because I am sleeping better. Of course early on I had the sugar withdrawal headaches, but made it through with the help of some asprin and tea.

Prepping and cooking for Whole 30 is very time consuming, so that has taken over much of my weekend. This is fine though as I need to stick around home to monitor my online course, add content, and grade submissions. I'm in a routine and as a creature of habit, I am enjoying the routine. It would be nice to have more free time, but I stay out of trouble when I am booked to the brim. I did drop down my pushups reps to focus on quality. I'll continue to add a rep to each set of 5 every week.

Workouts for 2014-

1/1: Fasted AM Jillian Shred & The Method Boot Camp
1/2: Fasted AM Crunch Pilates/Jillian
1/3: Fasted AM Jillian/ Crunch Pilates
1/4: Fasted AM Crunch Pilates & Method Boot Camp
1/5: Fasted AM Crunch Yoga & Jillian Shred
1/6: Fasted AM Boot Camp @ YMCA
1/7: Fasted AM Spin @ YMCA & PM Xfit
1/8: PM Xfit
1/9: Full Rest Day
1/10: Fasted AM Boot Camp @ YMCA & PM Xfit
1/11: Fasted AM Elliptical
1/12: Fasted AM Crunch Pilates & Jillian Shred & Yoga @ Living Yoga
1/13: Fasted AM Boot Camp @ YMCA
1/14: Fasted AM Spin @ YMCA

Here are some images from the first 1/3 of the Whole 30:

31,300 Pushups! Say What?!

Back in October of 2011, when I started up at White Mountain Crossfit, I could only do knee pushups. Seriously--one regular pushup was not something I could fathom completing. I always thought I had very weak arms (uneven bars were a disaster as a little kid), so I did not try. However, Jon introduced me to the concept of frequency pushups. I started with modified pushups and worked my way up to 1 regular pushup. From there, I did 5 sets of 1 for 6 days a week. Each week I'd add a rep to those sets and even though it was challenging, it was possible! In the last two years I worked myself up to as many as 5 sets of 30 per week. In 2013, I focused on completing 5 sets of 20 for 6 days a week. While other areas of my training/nutrition did not always make the mark, I scrounged up the time to complete all of my pushups for 2013. The grand total...31,300!!! Is there something you have always thought you could not do? I challenge you to find a new approach and you just might surprise yourself :)

I bid a not-so-fond farewell to 2013. The year kicked my ass, but I learned quite a bit about myself. I'm starting off 2014 with a Whole 30, and an adjunct teaching position. These changes are in addition to my usual M-Friday advising position and my Sunday Hermanos shift. I will need to be organized and focused, but know that I can be successful in any new challenges that I take on. Crossfit will continue to be an important part of my week with the continuation of the Wendler plan that has been working well for me. I'm also hoping to attend a boot camp and spin class at the YMCA during the week.

On a completely different note, I bought a car today to replace my 2003 Honda Civic. It is bittersweet because even though I need and wanted something in better condition, I've driven all around New England and the mid-Atlantic in it. It is filled with so many memories: driving to nanny in Long Island, driving to Vermont Law to see Mark, commuting for work, and visiting friends. Although it certainly is not the memory, it reminds me of all the things I've experienced in the past 10 years. It will be sad to leave it on the lot this Sunday...

Happy New Year!

Milestones

This week I hit a milestone of 200,000 miles on my Honda Civic which I purchased new in 2003. In 10 and a half years, I have traveled up and down New England and the Mid-Atlantic. Most of the miles were from work commutes from NH to MA, but I also tacked a lot of miles visiting Mark up at Vermont Law while he was studying there. In the wake of this milestone, it seemed useful to reflect on some of my major workout milestones since it was not until about ten years ago that I started to seriously train and workout beyond some brief phases in college. During my senior year of college I dabbled briefly in lifting with machines and some light free weights, so it is hard to believe at 32 that I am more fit than I was at 21.

Highlights from 2004- 2013:

5 Half Marathons with a PR of 1:58:33 at Half at Hampton in 2012
6 Recorded (but several not listed in Athlinks) 5Ks with PR of 26:37 at Concord Rock N'Race in 2012
3 10Ks
7 Snowshoe Races
2 Olympic distance triathlon
4 Sprint distance triathlons
1 Half Ironman

Crossfit Gains from 2011-2013

Deadlift 130lbs --> 215lbs
Military Press 45lbs -->85lbs
Back Squat 90lbs --> 150lbs
Front Squat 65lbs --> 105lbs
Split Jerk 55lbs --> 100lbs
Power Clean 65lbs --> 95lbs
Push Press 55lbs --> 100lbs
Bench Press 67.5lbs -->105lbs


Being a Type A and an overachiever, I tend to think anything less than perfect is not good enough. Consequently, this past year has been a challenge because I focused on certain areas in my life more than others. We had a tremendous loss in our family, and I became a homeowner. Despite all of these changes, I still made huge gains in terms of my strength and conditioning. Last year, I hurt myself deadlifting and stopped doing that for about 6 months, yet now I am up to 215lbs for my one rep and am looking to top that in the next 4 week cycle. So, instead of reprimanding myself for failing at my 150 perfect bricks and nutrition, I think I should acknowledge that it has been a successful year in many ways. The failures are just opportunities to crush goals next year. I did hit #100 for perfect bricks in November and will focus on trying to clean up a bit on food for December before doing a Whole 30 reset in January.

Last weekend I participated in a partner workout(Erica and I pictured below) as a fundraiser for the Movember foundation. It is rewarding to give back while getting your butt kicked! I am so proud to belong to a crossfit gym committed to the clients and philanthropic causes.

Fuel Review: Gourmet Grassfed

One of the main challenges in maintaining a healthy diet is to have snacks that are just as accesible as junk food snacks (chips, soda, cookies, granola bars, etc). I struggled to find easy protein options as I could only tolerate so much chicken and eggs. I hit the jackpot when I decided to try the Grassfed Gourmet jerky that was recommended on the Whole 9 website. Gourmet Grassfed uses quality grassfed meat and has a vision that focuses on sustainability and freedom of food choice. You can read all about their vision on their website. However, the best part, in my opinion, is the ease of grabbing a pre-packaged snack and having it there for a quick refuel after crossfit or a snack to get my through my morning if I need a little extra energy. The company recently paired with Whole 9 to promote some exciting new flavors such as Smokey Apple BBQ and Ginger Terikayi. I brought one in for a co-worker who eats mainly Paleo and he was blown away by the flavor of this jerky. The downside...you have to order it online and it is relatively expensive (though most beef jerky is). It is a price I am willing to pay for high quality and convenient food options for those hectic days where I just need something in a pinch!

What are your favorite healthy and easy snacks? I'd love to hear your thoughts :)

Week of September 23rd- September 29th

Monday- PM Crossfit
Tuesday- AM Spin / Lunch Jog & Walk / PM Crossfit
Wednesday- AM Walk / Lunch Jog & Walk
Thursday- AM Yoga & Boot Camp / PM Crossfit
Friday- AM Spin / PM Crossfit
Saturday- Rest
Sunday- 10 mile run (10:48 pace)

*Pushups 5 sets of 20 for 6 days
*4 Perfect Bricks = 73 bricks for 2013 so far

Whole 30 Take Two

In mid-April, I began another round of the Whole 30. This was something that I did last year just before my bridal shower to reset and focus on real foods. Take two was easier than the first round. However, I did find myself going a bit heavy on portions of nuts, fruits, and protein. I defaulted to some of my easy favorite recipes including breakfast egg cups, paleo spinach quiche, a detoxinista soup, and kale/mushroom stir fry.

Whole 30 can be challenge in terms of finding prep time to buy the groceries and cook the meals. But it is not something you can do well without the planning. I tried to brainstorm ideas during the week of relatively easy dishes to make on the weekend. I also needed to make sure the portions were enough to feed my husband. He did not do the Whole 30 but definitely ate most of the foods I cooked. We shopped on Saturdays if possible and cooked on Sunday/Monday. I also kept nuts, olives, pickles, and nitrate-free meats to snack on (did that a bit too often!)

In terms of exercise, the first week or two was difficult at crossfit as my body went through the detox stage. But after it leveled out, I felt incredibly strong and was able to Rx on some workouts. I picked back up with fasted morning cardio which I think had the most impact for weight loss and definition. I added in a 30 day squat challenge that I found on Pinterest and alternated between abs/chin ups during the week. And as I have done since last year, I continue to do 5 sets of 20 pushups six days per week. Recently, I returned to the GSRT track workouts to improve my running as that is an area that has been neglected over the past year. I have a desire to sign up for a triathlon this summer but house hunting on the weekend has made longer training challenging to fit into the schedule. Maybe I'll be able to squeeze one in fairly soon!

At the end of this Whole 30 (which ended up being 31 due to a road race on day 31), I feel clear-headed, fit, and healthy. The biggest challenge I faced this time was an allergic reaction to outdoor pollen. I've not had pollen allergies in years, but with dry weather on the east coast, my allergies flared up in May. I had to give in and take some allergy medicine and night time medicine to sleep. I was bummed about this because one contained high fructose corn syrup which is obviously not Whole 30 approved--nonetheless, I needed to sleep and it was a small amount.

The end results of the Whole 30 physically: 6lbs lost and over three inches gone. My clothes are fitting much better again. Emotionally and mentally, it seems highly beneficial to do this if you can make it through the first few weeks. I was able think more clearly and had more positive reactions to situations. It was easier to fall asleep and wake up during this time as well.

Therefore, I guess the question is not when will I do another Whole 30 but rather how can I make this a part of my daily routine? It is almost impossible to go to social events while strictly following Whole 30 (it can be done though!) so it seems keeping a short "cheat" window may make it easier to abide by the basic principles during the week. Knowing how much better I feel should be motivation to keep plugging away at the daily routine.