Fit Pregnancy? Reflections on the First Trimester from I Tri Training

I have not been avoiding blogging--I just stockpiled my entries for one publishing. The following are my reflections on the first trimester of pregnancy. Prior to finding out about the pregnancy, I wondered how it would impact my ability to be fit and maintain a healthy lifestyle. Read on for my observations through Week 15.

Prior to Week 5: 

I had no symptoms and really no idea that I was pregnant. In fact, I was working out frequently, and lost 5lbs using the Renaissance Periodization plan. I felt amazing as the end of the summer neared.

Week 5: 

I had a few “empty stomach” moments that I thought were odd since I had just eaten. I was also finding it a bit harder to wake up and work out in the morning. My crossfit motivation dipped a bit due to lack of energy. I still did not think anything of this other than maybe I needed more rest.

Sunday- Yoga

Monday- Walk Penny/ PM Crossfit

Tuesday- AM Spin / PM Yoga

Wednesday- PM Crossfit

Thursday- AM Spin / Walk Penny

Friday- Rest

Saturday- AM Jog/ Walk

Week 6: 

Midweek, I had a beach day with my best friend. I commented that it was odd that just this week I was absolutely disgusted by my usual chicken, veggie, healthy carb meals. Sadly, I had to throw out much of my CSA share in the 6^th week. As far as exercise, I had a somewhat successful week, but noticed a shift in my energy level. I decided to do a home pregnancy test because I felt like I was not myself. It was positive! However, I decided to retest the next week—just to be sure.

Sunday- Walk Penny

Monday- Jillian Video/Walk Penny

Tuesday- AM Spin/ PM Yoga

Wednesday- Rest

Thursday- AM Spin

Friday- AM Crossfit

Saturday- AM Spin

Week 7: 

In week 7, I confirmed our pregnancy with a second test on our 3^rd wedding anniversary. I had already let Mark know with the first test, but this was a unique way to celebrate our 3^rd year of marriage. My energy completely dropped in Week 7. I found myself vegging out on the sofa. I was also nauseous and the protein/vegetable aversions continued. I ate a lot of NutThins and soup. I was gaining weight fairly quickly since I had deviated from my usual healthy habits. However, I lacked the energy and stomach to do anything differently. I also met with my PCP in Week 7 to discuss options for who to see during the pregnancy. More on this to come in later weeks. I only made it to crossfit once during Week 7. This was disappointing, but I did what I could. Spinning was easier to commit to because I knew I could slow the pace at any time.

Sunday- Hike with Penny

Monday- Rest

Tuesday- AM Spin

Wednesday- Rest

Thursday- AM Spin / Walk Penny

Friday- AM Crossfit / Walk Penny

Saturday- AM Spin

Week 8: 

Early in week 8, I continued to struggle with lethargy and nausea. It was a challenge just to get up in the morning to workout. Nevertheless, I pushed through and got in as many spin classes and crossfit classes as possible. I’ll admit that I am worried about weight gain at this point as I know I am not making great choices. I am eating more dairy for protein since I can stomach it. I’ve been able to tolerate quiche and sweet potatoes. Generally, I still want the crackers, mac and cheese, ramen, and Chobani yogurt snacks. I discovered Preggie Pops for the nausea and those have been somewhat helpful. On Thursday, I had the timing ultrasound and it determined a tentative due date 4.24.16 and I saw the heartbeat. I am optimistic as I head into week 9; I was able to get in a second crossfit workout in week 8. I also managed to host a cookout party at our house and was busy from basically 7am-7pm with that and survived with no major sickness/nausea.

Sunday- Rest

Monday- Walk Penny

Tuesday- AM Spin

Wednesday- AM Jog/Walk and PM Crossfit

Thursday- AM Spin

Friday- AM Crossfit

Saturday- AM Spin

First pregnancy pic. I'll miss those flip flops!

Week 9:

For the first portion of the week, I again struggled to get in intense workouts. I did walk the dog quite a bit (which she is always happy about!). My food choices continued to be problematic though I did finally make some protein headway with scrambled eggs. I came to the realization that for the next three weeks, I am just going to have to find something that works with what my body will tolerate. It may not be the nourishment I want (or want to pass to the baby), but it is something. I am going to revert back to something I did in college which worked well to slow down the weight gain (believe me, I am not trying to not gain weight, but it does need to slow down as I am up 10lbs from pre-pregnancy weight) . I have a long way to stretch the remaining 10-15lbs! I’m going to focus on 3 reasonably sized meals in the day (eggs for breakfast, soup for lunch, and a chicken substitute patty with salad for dinner). I have a few go-to snacks such as jello, yogurt, cottage cheese, and fat free popcorn to nibble on. It is a far cry from paleo, Whole 30 or Renaissance Periodization; nonetheless, I think it will help. The second part of the week I had a significant energy boost and did three spin workouts in a row and 2 crossfit sessions. Additionally, I was a champ and helped my husband stack 2 cords of wood. Soon, the leaves will fall from our huge maple trees and raking will be added to my daily workouts.

Sunday- Walk Penny

Monday- Walk Penny X 2

Tuesday- AM Spin & Walk Penny

Wednesday- Walk Penny

Thursday- AM Spin, Walk Penny, PM Crossfit

Friday- AM Spin & PM Crossfit

Saturday- AM Spin & 5 hours wood stacking

Week 10:

Waiting…I’m sure that is how most of pregnancy feels. However, the first trimester is full of waiting. Waiting to get various tests completed. Waiting to tell friends and family the news. Waiting to be able to shout to the world “I’m not getting chunky or lazy—I’m pregnant!” Waiting until it is acceptable to admit defeat to your old clothes and go up a size or dive into maternity. I did some maternity clothing shopping. I would really like to know why maternity clothes are so ugly and so expensive? It is already challenging enough—you would think designers could come up with some stylish and reasonably priced options. So, in Week 10, I am just tired of waiting…I had my first intake prenatal appointment with the midwife. It was such a different experience than the doctor’s office—I feel confident in our decision to go the birth center route instead of the typical hospital environment. I also got to hear a strong heartbeat which was very cool! The midwife also assured me that even if I am not eating up to standards right now—it is OK.

Sunday- Walk Penny X 2

Monday- Walk Penny X 2

Tuesday- AM Spinning

Wednesday- AM Crossfit

Thursday- Midday Elliptical / PM Crossfit

Friday- AM Spinning

Saturday- AM Walk

Quick photo before heading to our friend's wedding in Maine

Week 11: 

I found out at a wedding last night that a good friend of mine is 19 weeks pregnant. It was so exciting to find someone who has gone through what I have and that I can bounce questions off of. While I am not yet letting most know about the pregnancy (I feel more comfortable doing this after testing is completed), I was relieved I will not have to be on an island with this pregnancy. Many of my friends have already had their children, so they are busy with those kids! This week is the big reveal to our parents since my mom is visiting from Minnesota (not because of this, it just worked out that way). It seemed to be the most fair to tell her and Mark’s parents at the same time. Once we have our genetic counseling session and complete tests, we’ll move into the more general announcement phase. A few people who know me well have figured it out just based on my eating pattern changes, but we are still trying to keep it relatively quiet. I have goals for making 3 crossfit sessions this week, but it may be a challenge with my mom’s visit. If it does not happen this week, I’ll aim for next. The reveal to the family was fine. My mom was surprised but happy. I was glad to have that off my chest. I can’t wait to get this testing done and just be done with the secrets.

Sunday- Rest

Monday-AM Elliptical / Walking in Boston

Tuesday- AM Elliptical/ Walking in Portsmouth

Wednesday- PM Crossfit

Thursday- AM Spinning / Midday Walk Penny

Friday- AM Crossfit

Saturday- AM Spinning

Week 12:

Week 12 started off strong with energy and exercise. My food choices improved moderately with the incorporation of a bit more protein. We had our genetic counseling session/testing and 12 week ultrasound. It was a lot of information, but glad we took the time to understand the testing options. The ultrasound tech guessed on the gender and we will get confirmation with testing results—stay tuned!

Sunday- Jog w/Penny

Monday- AM Crossfit & Hike of Mt. Major

Tuesday- AM Spinning

Wednesday- AM Elliptical

Thursday- AM Spinning & PM Walk w/Penny

Friday- AM Crossfit / 2 Walks w/Penny

Saturday- AM Spinning

Week 13:

I made it to Wednesday night of Week 13 before writing. I’ve had a lot more energy this week and continue to add more vegetables to my meals. I’m still not where I want to be protein-wise, but it will get there. I decided to start training for the Galloping Gobbler 4 mile Thanksgiving road race. I needed a fitness goal beyond trying not to become a beluga. I started our Babylist registry organization—it is so overwhelming when considering all possible options.

Sunday- Walk w/Penny

Monday- AM Crossfit / PM 5K Training

Tuesday- AM Spinning

Wednesday- AM 5K Training / Walk w/Penny / PM Crossfit

Thursday- AM Spinning

Friday- AM Jog / AM Crossfit / Walk w/Penny

Saturday- Rest day (travel day)

Week 14:

I’m fairly certain Week 14 will go down as my favorite week of the pregnancy. I travelled to Cancun, Mexico with a group of girlfriends for a week of relaxation and indulgence at Paradisus Cancun. We splurged for the Royal Service package which is most definitely the way to go at this resort. The week was filled with beach time, pool time, yummy, non-alcoholic beverages, Kindle reading, fancy dinners, spa sessions, and great girl talk. I felt relaxed and terrific most of the time with the exception of the nagging headaches I get in the morning. These seem to only be cured by coconut water and tea. Also, Mark emailed me at the beginning of the week to let me know all our test results came back low-risk and we learned the gender of the baby. It’s a BOY! Yep, Week 14 was my favorite week.

Sunday- AM 5K Training

Monday- AM Walk / Yoga

Tuesday- AM Walk / Yoga

Wednesday- AM 5K Training / Yoga

Thursday- Rest day (travel day)

Friday- PM 5K Training

Saturday- AM Spinning

Yoga in front of the ocean? Yes, please!

Welcome champagne and gingerale for me!

Dinner at Bana!

Week 15:

Week 15—the second trimester and time to share the news! We took our baby announcement/gender reveal picture and started sharing it with close friends and family. Once that was complete, we notified work colleagues and did the Instagram/Facebook announcement. The overwhelming well wishes and support have been awesome! I have solicited advice from friends on registry items—my mind is spinning. This week I still have some energy, but don’t have that same super relaxed vibe from Cancun. I think pregnant women just should be able to hang out at the Paradisus Cancun until giving birth—it would make the process so much easier! I am relieved that the news is out and now I am trying to get to planning. The second half of the week, my energy dipped and food choices plummeted again. I need to do a better job prepping over the weekend for next week. This is a challenge in the fall with all the wood stacking and yard work. On another note, for the duration of my 15 weeks of pregnancy, I have done 4500 pushups with my usual 5 sets of 10 for 6 days a week!

Sunday- Walk w/Penny

Monday- AM Crossfit / PM 5K Training

Tuesday- AM Elliptical

Wednesday- AM 5K Training / Walk w/Penny/ PM Crossfit

Thursday- AM Spinning / Walk w/Penny

Friday- AM Crossfit / Walk w/Penny

Saturday- AM Spinning / Yard Work

Penny may not be quite ready to give up her "Queen B." status.

As a final reflection on my first trimester / early portion of second trimester blogging, I am including my top pet peeves associated with being pregnant. For all those who have recently had babies or are presently pregnant, you may get a bit of chuckle or an “I remember those feelings” moment.

•        Unsolicited parenting advice about everything ranging from feeding to sleep patterns (from anyone, friends, family, strangers, co-workers, etc.) Solicited advice is awesome and very welcome!
•        Finding clothing that fits a petite pregnant woman
•        Being told how amazing and wonderful being pregnant is by people who had children 30+ years ago! Do they really remember how awesome morning sickness felt? Or how finding clothing was super fun?
•        Not being able to work out at full capacity / people questioning what you are doing for exercise (other than the midwife/doctor of course!)
•        Being introduced to someone as this is “so and so”…”she is pregnant.” Really this is now my whole existence?
•        Trying to find child care in smaller communities
•        Making good food choices while being internally controlled by the “carb monster”
•        Cheesy comments from people
•        I have fortunately not had anyone try to touch my belly (yet) as I am only showing slightly, but it will not be a pretty scene if someone does. It is NOT appropriate to touch someone’s stomach unless the person says you can.

On the bright side, it is an exciting time with many possibilities to look forward to. I am optimistic for the journey, but do not wish to be told how I should feel and when I should feel it. Each mother’s experience is different. My goal, over the course of the next 5-6 months, is to try to be as fit, healthy, and stress-free as possible. I am going to run a 4 miler for Thanksgiving and try to continue with spinning and crossfit as long as is comfortable. In the long run, if I can maintain a healthy lifestyle it will pay off whenever Baby Boy Beaudoin decides to make an appearance!

~Laura

150 Bricks + 2 Week Review of RP

On Monday, August 24th, I hit 150 bricks for the year of 2015. Although I tracked slightly behind my goal of completing these by June, I still have 4 months before the end of the year! Generally, 2015 has been a much better year for me with workouts, food choices, work, home life, etc. Nothing (knock on wood) has been too crazy. Everything seems to be settling into place in most areas of my life so I have a sense of balance. It is much easier to make healthy choices when your life is not completely chaotic.

When I was out for a run last week, I had some important time to reflect on the past, enjoy the present moment, and consider the future. I reached my 4 year anniversary of working at SNHU in August; that career change turned out to be the right decision. It was completely terrifying when I decided to leave high school teaching--it was what I had known for 8 years. I had colleagues, experience, and a routine. However, for me, that job chipped away pieces of my soul. I could not find balance in a world where I was questioned about every single curriculum choice or phrase that I stated in the classroom. Often, I was treated with disrespect by parents, administrators, and sometimes the students (though, more often than not, that tied directly to parenting). I was appalled by the lack of professionalism in some school districts (even by the occasional teacher). While those moments where I truly impacted students can never be matched in satisfaction, they were sadly outweighed by all the other "junk" that goes along with the job. Do not believe the rumors about summers off and holiday vacations (maybe for a lucky few!). This summer was the first summer where I worked only one job and took pure vacation days since I graduated college in 2004! I gave up my shifts at Hermanos back in December 2014 as the physical labor was impacting my knee tendinitis and my shoulder. This was another difficult choice at the time, but one that has paid off in health dividends. Finally, over the last year, I have layered in a few courses as an adjunct professor at SNHU in addition to my clinical coordinator role. It is a way to still do something I enjoy, but without the quirks of teaching high school. Did I select the wrong profession initially? Maybe, but I have to wonder if so many of our current issues in the U.S. connect to the evolution of education in public schools. I've gone a bit off track from the workout/lifestyle focus of my blog; however, my point is that I needed to make a change in my career in order to change my life outside of school. Luckily, now I have much more of a life outside of school. Each experience was of value and helped me to ultimately move into a career where I don't have nightmares every Sunday night. Early August dreads are a thing of the past as there is not a new school year to worry about. Thus, I can focus on obtaining my fitness goals and spending time with the important people in my life.

Another exciting thing that I have been doing in August is working with a Renaissance Periodization consultant. Through this program, I get an individualized diet/fitness plan that ties directly to my lifestyle and exercise habits. It also takes into account health history, sleep schedule, and body weight. Each week, I send a weigh in twice to my consultant to ensure I am on track to meet my goals (submitted in initial Q & A). I was introduced to this program through some of my gym friends who have had success. I am 14 days in and I feel fantastic! I've been a low-carb/no-carb person for quite some time and I do think it was ultimately impacting my crossfit and triathlon performance. With RP, I have added back in brown rice pasta, quinoa, and brown rice (in moderation). I also see that I was not taking in enough protein and ate too many fats (nuts/nut butters etc). While I am thrilled to be down almost 5 lbs with no muscle loss, I am more excited by the fact that my always temperamental stomach has been perfect for 14 days! This must be a world record. I had good results with Whole 30, but this is going even better, so I look forward to seeing how a full month goes. I will need to add in at least a cheat meal or 2 moving beyond the initial few months just for sanity, but this has been much easier because I am not hungry. I eat 5-6 times a day, so cravings are basically non-existent. Also, I am sleeping fairly well which is another bonus.

Now that I've hit 150 bricks, what is next? I always need goals to shoot for, so I am going to continue with my bricks throughout the remainder of 2015 and focus more on crossfit again. I've completed my triathlon and a 5K for the year, so I don't have a burning desire to race right now. But, that could change. I plan on adding in more yoga this fall and focus on connecting with friends and family. Summer 2015 was an amazing one and it will be hard to top, but I'll certainly try!

~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

Food & Family

Food and family. As the holidays rapidly approach, I wanted to take some time to share a post that I have been contemplating for some time. Whenever I go for a run, or have some time to consider where I am today (food and health wise), my thoughts drift back to this concept of food and family. This is not to throw my family under the bus, as they most certainly are not alone in their food and lifestyle choices, but it does give perspective on how some people (like me) struggle more with emotional eating than others. I write this in hopes that families will consider all options when making a decision between grabbing a fast food meal vs. popping into the market and selecting some chicken and a quick assemble salad.

As a child, I was fortunate in that I had an insanely fast metabolism. I could eat anything that I wanted and remained small for my age. Growing up in the 80s/90s, we were a generation of fish sticks, bologna sandwiches, boxed rice meals, mac and cheese, frozen pizza, and fast food quick stops. Certainly, not all families ate this way, but in a household with two working parents, it was about easy and quick. Now, my mom did try when she could, and I recognize that. There were evenings of stir fry and some slow cooker meals; however, as a general pattern, we ate food that I now know was not the best. At age 11, those choices caught up to me and I was no longer "skinny fat", but gaining weight rapidly. 

Throughout middle and high school, I struggled with weight gain, restrictive eating, and mood swings associated with both being a teenager and my lack of understanding of what certain foods were doing to my overall health and wellness. I'd request certain items like salads and/or restrict my eating. When I noticed the lbs falling off, I continued on that path. However, I was severely limited with protein and good fat sources. I even had a friend once who did a daily check in with me to make sure I was eating enough. I sat down for family dinners and sometimes ignored the frozen pizza and opted for a salad. However, when I did this I could see my family disapproved whether they voiced it or not. Most of our family gatherings (as with many people) centered around food items. It was easier to indulge and make everyone happy rather than make healthy choices. To this day, when I go home for a visit, I get the "what should I buy for you to eat question?" or "Laurie eats weird, expensive foods." It is tough spot to be in. I'm not trying to inconvenience them or be burden. Since, it is usually only a short period of time, I've opted to make that time my "cheat week" or something along those lines.

College continued along much the same path, I indulged in cafeteria food for the first two years on my meal plan. However, I was much more active and walked around campus quite a bit. I somehow avoided the freshman fifteen. Nonetheless, by the time senior year arrived, the drinking/horrible food choices finally caught up to me. With that, I decided to do Weight Watchers and exercise obsessively--it worked. I was tiny my spring term of my senior year. However, the restrictive nature of my diet and exercise plan caused a great deal of stress on my relationships at that time. Then, I decided to become a vegetarian. That lasted about 3 years and consisted of many pasta dinners. As I write this now, it is apparent how food has influenced my life. Without that model of good choices growing up, I was never able to appreciate the idea of food as fuel vs. food as reward.

Post-college was more of the same. I tried diet after diet and cleanse after cleanse. While I was trying to get a handle on my health, I was a teacher and a waitress. These professions do not exactly lend themselves to making good choices. Instead of letting students get to me in the classroom, I'd go home and eat a bag of chips. If I had a profitable night at the restaurant, it was time for extra post-shift drinks. After, the regret of making these choices would eat away at me, but it was a vicious cycle that I could not seem to break.

In 2009, I took a big step in making better choices by diving into the triathlon world. I needed to eat somewhat healthier foods so as to avoid stomach upset during training. My diet transitioned a bit, but carbohydrates and energy gels definitely dominated my meals. So, even while exercising a ton, I still gained weight. That was frustrating, but I continued to slog through the races.

Then, when I quit teaching in 2011, and got engaged, I decided it was time for a real change. Or what I thought was a real change anyway. I joined a crossfit gym and learned what types of food would fuel me and help me lean down. And it worked! When I turned 31 that July, I was in the best shape of my life. I felt great and had the motivation of wearing a wedding dress in front of 100+ people in September. About a month before the wedding, we had a lot of family dynamics and situations that led me to abandon some of my knowledge. A week before the wedding, we had family and friends arrive, which was an added stress. I immediately slipped back into my bad habits. I'd been focused for nearly a year, and it took a few days to forget everything I learned. This led to me running 4 miles in the middle of the night before the rehearsal dinner because I was so upset for having a bag of crackers and wine. That may have been one of my lowest points in terms of food regret. Nonetheless, our wedding went off without any major hitches and we had a fabulous time.

Now that we are nearing the close of 2014, what have I learned through all these experiences? Knowledge is power. Support from your family and partner is everything, It is so much harder to go at it alone. Being a part of a community that embraces healthy choices is beneficial. We joined a our local CSA this year and that was a fantastic experience that I highly recommend. As of November, I joined two gyms (crossfit and my local gym), and created a workout/lifestyle choice plan for my co-workers and I to complete throughout the holiday season. Twitter and Instagram are great resources for motivational articles and pictures--I keep tabs on those daily to foster better choices. I feel that I am on the right path, but I know it will be easier if my partner, friends, and family are there with me. Every family, and every situation is different, but as the holidays come and go, remember it is about the time spent together and not the pumpkin pie.

Laura

150 Bricks for 2014!

When I took a pause from blogging in July, I thought I might not return to it. The last four months have been focused on rehabing my knee, raising a new puppy, and juggling three jobs. However, I knew if I did not return to this space that holds me personally accountable, I might lose focus for too long. In Mid-October, I was cleared to do more exercises and activities with my knee--so I signed up for the local gym in our town and met with my crossfit coach to plan my return to crossfit in November. I start Monday and can't wait to get back to those high intensity workouts!

Somehow, throughout this hectic summer and fall, I managed to fit in the remaining perfect brick days--whew! A perfect brick (for me) is cutting carbs by 2PM, waking up the next day to a fasted cardio workout, drinking a gallon of water in the day, and completing my frequency pushups. These are all good things, but leave a bit of grey in terms of good food during the time after morning cardio and before 2PM. For 2015, I intend to make the parameters for the brick a bit more rigid for improved results. Nonetheless, my 150th brick happened yesterday on the last day of October! Back in April, when my knee flared up, I was not optimistic about hitting this goal. But I perservered and made it happen. The fall mornings were cool and unmotivating, so I bought a daylight lamp and pushed forward.

Knowing I'd be returning to crossfit eventually, I decided I better face the Burpee movement again. The Lorna Jane October Instagram Burpee Challenge met that need perfectly! As you can see from the graphic above, it started small and ended with 70 burpees on Halloween. In order to complete some of the higher numbers, I broke them into sets of 10. I dislike Burpees, but I think they get a bad reputation sometimes for being too difficult. Certainly, they are not easy; however, breaking them up into manageable sets helps. I'm glad I finished, so we'll see if it helped me with my transition back to crossfit movements.

Next, my running is progressing. It is slow, but that is the point. I was just cleared in October to begin a return to running training program prescribed by my physical therapist. It has 17 levels that build on the previous level--I'm now at 11! To assist with some arch issues (that could factor into the tendonitis), I was fitted for orthodics. At first I was apprehensive because I thought it seemed like something only old people would do. However, my very fit physical therapist (who is in her 20s) uses them as well, so I gave them a chance. I am glad I did as they prevent a lot of forceful pounding during the run. Also, I have spent a lot more time foam rolling, doing core work, stretching, and icing. Running is now a lengthier process than it once was, but if I want to continue, these steps are necessary. Very few things compare to a runner's high and the energy you have after a great run! I have one small running goal for this season and that is to complete one road race before the year ends. It looks like a Turkey Trot will be happening this month. I'm still deciding which one, but will probably go with the Bishop Brady run that I have done in the past. It will not be a run for time, but a run for completion.

Finally, I just want to write that I am thrilled to be blogging once again here at I Tri Training. I decided to start my resolutions early to pave the way for 2015. I'm aiming for some snowshoe races, spinning, and crossfit this winter. When the spring approaches, I'll consider options for summer/fall races. The few that stand out as goal races are the Covered Bridge 1/2 marathon, Mini Musselman in Geneva, NY, Sprint Timberman, and Sprint Pumpkinman. Oh, and did you notice my awesome new logo? This gem was designed by Ashley over at AE Designs. Take a look at her amazing work on her website: www.ae-invitations.com. Thank you Ashley for designing the perfect logo for my blog!

~Laura

June-30 Days of Clean

In June, I focused on cleaning up my diet and adding in plenty of morning cardio. As you can see from the photos in this post, I did  a lot of cooking. I'm glad it was cooler in June than now or I would have been very hot cooking all those delicious meals. I had 30 clean eating days and 29 sessions of fasted cardio. While I did not weigh or measure myself over the month, I noticed clothes getting loose, skin clearing up, and energy levels amped up.

Paleo Pizza

Wow! Just 30 days and I did not even go to the extreme of Whole 30 this time. I cut alcohol, most sugars, dairy, and grains. I stopped eating potato/starchy carbs and fruits by 2PM. Due to my knee injury, I did limited intensity for most workouts and focused primarily on upper body lifting. Morning workouts consisted of modified crossfit, swimming, yoga, pilates, and some interval training.

Egg, Sausage, and Vegetable Casserole

Zoodles

Despite the adjustments to my workout schedule, my knee continues to be a pain (literally and figuratively). Luckily, nothing is torn but I definitely have some funky tendinitis, etc. going on in my left knee. The physical therapist was able to pinpoint the cause to a weak core and weak hips. So, the next step is training my body to move in different ways to take pressure off the knee. I'll be in PT most of the summer and opted to switch from crossfit to pilates for a month or two. I'll still swim/yoga/walk in the AM, but since I can't run, squat deeply, or lift heavy weights with my legs, it seemed like I needed to change my emphasis for a bit. I am super bummed because I love crossfit (and running!) and the camaraderie of the gym, but this was the right thing to do in this moment. I earned brownie points with the physical therapist for signing up for pilates! Looking for a studio in the area? Try out Concord Pilates as it has some wonderful instructors.

Keep your eye (and social media feed) open for I Tri Training posts again in the fall as I am signing off the blog for the summer. I am going to focus on healing, enjoying some time with friends and family, and training our new Golden doodle puppy, Penny, who we bring home on July 27th! I'll be on Twitter, Instagram and Pinterest, so feel free to continue to follow me through those mediums. I'm also hoping to have a fresh look to the blog in the fall with the help of a fabulous graphic design friend. Enjoy a safe, happy, and fun summer--it is the most wonderful time of the year!

~Laura

Penny at 5 weeks!

9 Days In--Clean Eating Month

Welcome summer--I have missed you! This past weekend I soaked in a hefty dose of Vitamin D while working our yard sale Saturday and during a long walk on Sunday. Mark showed me how to use the John Deere, and I think I will be doing that chore more often!

Clean Eating: I'm 9 days into a clean eating month. I considered the Whole 30, and strict Paleo (which is primarily what I am doing), but I wanted to keep my momentum strong by removing a little bit of the rigidity to avoid a massive failure. In focusing on the clean eating, I am also hoping to alleviate some of the pain in my knee. I'm not sure how much that is helping, but mentally and motivation-wise, I feel better in just over a week! I've not allowed for cheat days this month with the goal of inserting a cheat meals back in again for July. By now, I know what foods bother my stomach (dairy, wheat, fatty meats, deep-fried anything, and sugary drinks), so it is a matter of how much the trade-off is worth to me. Additionally, these foods generally cause weight gain--not an ideal result. I had to say no to pizza, homemade cookies, and wine this weekend, but I felt better after making the choice. This morning, after crossfit, I popped over to Hannaford and grabbed the fixings/crust materials to make my own paleo pizza since I had pizza on the brain.

Workout Regimen: The month of June has been going well for exercise, considering I have a bum knee. I've been waking up early for morning crossfit three times per week (focusing on upper body), practicing yoga at home and a few drop in classes, and I've added in walking and cycling when it fits the schedule. As I knew they would, the morning, fasted cardio sessions have started to coax some weight loss. I know it will be a few months before I see huge results, but I am starting to feel the loosening of clothes, improving energy levels, and comforting sleep patterns. I'm also completing two of the Instagram yoga challenges (Summersplits with @beachyogagirl & MermaidYogis). While I certainly cannot stretch in the way that some of the experienced yogis do, I'm enjoying the postures. They serve as a time out during the workdays. Even though I am not posting the photos (too camera shy for that!), I find the brave yogis posting their photos inspiring. I'll post a recap below which highlights my workouts for June. They are certainly not of my usual intensity and volume, but I've been consistent and that is my main focus for this month. I continue to see my chiropractor and may need to elevate to an orthopedic consult. Although the pain is definitely alleviated by the chiropractic sessions, there is a bit of instability during movements that makes me nervous. Hopefully, it is not serious and will continue to improve with modified workouts.

Bricks: I've completed 8 perfect bricks in June which is awesome! Today marks #60, so now I only have 90 left for my goal of 150 in 2014. If I can carry the June consistency with me through the summer, I'll be done before the challenging holiday season. Part of a brick day is frequency push up completion. I'm staying steady at 5 sets of 15 for 6 days per week. July may bring an addition of one rep per set, but I am comfortable with 450 push ups per week (approximately 10,000 to complete for the remainder of 2014).

Vega Product Review: During the next week, you'll see me tweeting and posting on Instagram for the Vega Sport product I am reviewing. Prior to this product review, I used the pre-workout energizer with sugar, but now I am testing the sugar-free. So far, my body tolerates the sugar-free better with the same positive workout boost. Next week, I'll include a full product review on I Tri Training as a part of the Fuel Your Better campaign.

 

Article of Interest: After having a yard sale this weekend, I found this article on Slate that reaffirmed my decision to get rid of unnecessary items: http://www.slate.com/blogs/the_eye/2014/05/26/the_minimalists_everything_that_remains_is_a_new_memoir_about_living_with.html
I thought I'd share because we can all use a reminder of what is important to each individual.

June Workout Recap:
June 1st- Bike ride
June 2nd- AM xfit & PM walk
June 3rd- AM walk
June 4th- AM xfit
June 5th- AM yoga/pilates and PM bike ride
June 6th- AM xfit
June 7th- AM yoga/pilates & PM walk
June 8th- AM long walk
June 9th- AM xfit and PM TBD


~Laura

50 Bricks & Tennessee Vacation

Alex, Laurie, and Sara. Sibling love!

Last Thursday, I returned from a five day trip to see some of our extended family in Tennessee. My immediate family drove down from Duluth, MN (including my Grandma!) and I flew from New Hampshire to meet them in Knoxville. It was great to catch up, play some cards, and enjoy some warmer weather. The picture above is of my brother, me, and my sister at the nature center in Knoxville.

While in Tennessee, we rented a house in the Tellico Valley area, which was a decent area to try some rehab jog/walks. I did ample stretching, and wore a knee strap to alleviate some of the strain. The first one on Sunday was OK.--pretty slow. I think Alex was bored by my recovery pace, but he stuck with me. I did a longer, 30 minute, session on Monday that felt a little better, but then I had tenderness after the jog. As a result, on Tuesday, I just did a quick 20 minute HIIT workout and skipped jogging. On our last morning there, I did another 30 minute jog/walk and again had the tenderness after. Overall, I am not pleased with where I am at with how my knee feels. During the flight, it was uncomfortable to find a good way to sit that did not irritate it. I'm going to have to find an alternative for awhile as I cannot skip exercise, but running and squatting seem to bug it the most. Cycling, swimming, and yoga seem to be the logical choices, so I anticipate a few changes to my training regimen in June.

In other fitness news, I have been quite active on Pinterest gathering recipes and quick, at-home workouts. I found those workouts to be useful and convenient in Tennessee. I think my family thought I was a bit odd doing jumping jacks, abs, and push ups around the rental house, but it worked for me! Feel free to check those out on my Feel the Burn board. What are your tips to fit in quick workouts on a tight schedule? Also, keep your eyes out for my Vega product review in June.

You'll notice in the title that I mentioned hitting my 50th perfect brick. I hit that benchmark on May 25th (hoping to squeeze in a few more in May), which signals 1/3 of the 150 brick goal I have set for 2014. Preferably, I'd like to hit that before the end of the summer or early fall. For my goal, a perfect brick is morning fasted cardio, frequency pushups and clean eating for the day. June is going to be a big month for bricks as I don't have holidays, travel, special events, etc. weighing me down (literally!). Therefore, I am going to attempt to take full advantage of a month where I have ample opportunity to eat clean and work out consistently. I am ahead of where I was tracking on 2013, so I am optimistic that I can meet my goal.

Workouts for 5/19 - 5/25
Monday- Pinterest workout, 20 minute jog/walk
Tuesday- 20 minute HIIT workout, short walk/sightseeing walk
Wednesday- 30 minute jog/walk and Pinterest workout
Thursday- Rest
Friday- Rest
Saturday- AM xfit
Sunday- AM yoga/pilates and 60 minutes cardio machines

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: