Whole 30- Week 3

We're now into the last part of our third week on the program! I can honestly say that it has been MUCH easier to follow the past 2 weeks. Week one was a bit torturous. Feeling the effects of ridding your system of sugar, dairy, and wheat feels very hard before you start to feel the benefits.

A simple chart that helps you understand what the "rules" are:

Week one I had cravings, like I just wanted to get a candy bar or ice cream. I never eat candy bars really, so that was kind of strange. Looking back, I think my body was just craving the artificial sweetness that sugar (artificial and added refined sugars) adds to food. I really encourage anyone aiming to try this program to read up on it first, but the fact is this: food additives and sugars (both fake and "real" added sugars) trick your body into craving tastes that do NOT exist naturally in nature. Once you detox yourself from those tastes by cutting them out, you can really appreciate how food actually tastes. I swear, apples taste sweeter to me now.

Week two I felt like I was really into the groove. I wasn't feeling as hungry as I did in week one. I figured out how to cook enough for dinner and leftovers for lunch the next day. Breakfasts have been either hard boiled eggs or a banana with almond butter or almond milk (some people disagree with almond milk on The Whole 30, but I'm using an unsweetened one). I've had a bunch of really great dinners that have been filling and flavorful. Spices are your friend here, and if you under season, things will be bland.

Snacks are either an apple, a few nuts (almonds or cashews), or a lara bar. Tonight we're doing breakfast for dinner with poached eggs, bacon (nitrate and sugar free from Trader Joe's), and sweet potato home fries with peppers and onions. Sliced avocado on the side. That's a perfect example of a meal that will NOT leave you hungry! Tomorrow night I'm making Barbacoa Beef from Paleomg. Her blog is one of my favorite resources, and her recipes have been hits with us.

Matt is feeling really good as well, and has officially hit the 30 pound weight loss mark! His weight loss started back in October, so it's been slow and steady. I think he should be most proud of getting through the holidays without gaining anything back, even it things stalled slightly then.

So, are we going to turn the Whole 30 into an ongoing food regimen? No. Because that would mean cutting out alcohol (not gonna happen!), never enjoying deserts, and not being able to enjoy some favorite foods that aren't necessarily that healthy (pizza). We're going to stick to a mainly Paleo diet, and allow splurges now and then. I'm not going to say we'll have one "cheat" day, or meal, or any real count of when to splurge, rather we will try to do our best with diet and indulge when we feel it's worth it.

I will say that the biggest effect I feel physically is having no bloating. My stomach has been completely flat since we've started, and I'm sure cutting dairy is the reason. I've seen a lot more muscle definition as well. I didn't take any pictures before, but I might post an after to show it off!

I've officially filled my last notebook with workouts- I always write out my class design and workout for that day. Yesterday, I picked this one up:

 

 

 

Maybe a little cheesy, but the cover says "Live Your Dreams, Discover Your Purpose". I really feel that teaching fitness enables me to do just that. Every single person that stays after class to tell me that my class is the best they've ever taken, or that they love how each class is a totally different workout, really inspires me to keep working at being the best instructor I can be. Helping people achieve their weight loss, fitness goals, and lifestyle changes is such a wonderful motivator to continue living my own healthy lifestyle.

 

This weekend we'll be having some fun with built in babysitters, I mean grandparents, visiting. Connor can't wait to show off how big of a boy he is. New words are keys, and "cheesus" (you don't want to know the translation there). Let's just say Matt and I now know we have to watch our mouths. Shit just got real.

 

 

 

Meals lately/ How to maximize the results in your workout

We are now into week 2 of the whole 30. Only (well, that's an understatement) 3 weeks to go! I've been reading a lot of other people's experiences on the program, and I relate to a lot of what they're reporting. Basically, I've read that many people say the first week is tough, and you start to feel a little discouraged by how restrictive the program is. I felt that way 100%. I also was dealing with feeling a constant sense of hunger in the evenings. I'd have a snack of an apple and almond butter most nights, but then worry that I was taking in too many calories. I'm not trying to lose weight, but I'm not trying to gain weight by any means. Matt has also been frustrated because he gained a pound in our first week (despite feeling like he's hungry)! He's going to stick with it and weigh in again next week. I know the program suggests to not weigh in, but that doesn't really work for Matt (who has been doing so well with his weight loss) and it also goes against how I maintain my weight.

This program can be tough if you're not a big meat eater, which I am not. I eat meat (not much red meat), but it's not something I crave, and I don't have large portions of it. That can make it hard to get full, especially at dinner. I've been eating sweet potatoes with a lot of our dinners to help get full.

I loved our dinner last night. We had fajita style chicken, peppers, and onions. Instead of cooking it in a grill pan like I usually do, I baked it in the oven. It was easy clean up, so I think I'll stick with this method.

I sliced up boneless/skinless chicken into strips, and sliced one (very) large onion and 3 bell peppers. Then I added cumin, chili powder, garlic powder, and salt on top (just estimated amounts). I squeezed the juice of half a lime on top before baking at 400 for about 40 minutes.

Keeping it easy, I cubed avocado in the shell, juiced the other half of a lime on top, and added chopped cilantro. It was a VERY easy version of guacamole. We each had half of the avocado with our dinner. This was nice and filling!

 

On to a little workout stuff. One method I use in my classes to really get the most effective results is to pulse or hold a movement at the most challenging part.

 

For example, instead of doing a regular squat, try squatting low, pulsing up halfway up, bring it back down, and then come all the way up. You really get double the muscle work done in that one squat. Try that method with other simple exercises to get the idea down, and then you can move onto more complicated moves.

 

I always love to work total body instead of just one body part, so combine a lunge and curl with the pulse. Start low in the lunge, come up halfway with your legs (they will be working the entire time) as you do a bicep curl halfway. Pulse it back down as you lower your arms, and then come all the way up with legs extended straight and arms curled up. It's a great way to mix things up!

Day 3: Whole 30 and a Recipe

We have officially completed 3 days on the Whole 30! Only....27 more to go, ha!

When I first read about what the plan consisted of, it looked like more of a list of what you couldn't have vs. what you could eat. I'm sure that is pretty intimidating to most people (including myself), but it honestly hasn't been that challenging.

What I've learned in the past few days about how to succeed on this plan: you need to meal plan in a new way. When I typically meal plan, it's for 4 dinners. Sometimes we have leftovers that are taken for lunch, other times Matt picks something up and I'll have a few different snack type things for lunch. Many of those items include granola bars, peanut butter and an apple, a yogurt, cheese stick, etc. ALL items that are banned on the Whole 30. Meal plans need to include breakfast, lunch, and dinner, and we can't just plan on eating out Friday and Saturday nights. I'm cooking a crockpot meal tomorrow that will be dinner for Thursday and Saturday nights. We're having Whole 30 friendly pulled pork. Of course, the difference with this recipe is that there is no sugar (which is always one of the first ingredients with any bottled or prepared sauce). This recipe uses pineapple to sweeten it. I'll serve it with roasted broccoli and carrots.

Matt and I are both feeling really good. We haven't been having any crazy cravings (thankfully), but Matt has had a few headaches. From what I've read, this seems pretty typical. I think it's probably a mixture of sugar withdrawal and caffeine withdrawal. We have both only been having one small cup of coffee each morning because unsweetened black coffee basically sucks.

So far this week we've had Chili:

 

Salads with veggies, grilled chicken, and roasted veggies on the side.

 

 

And, Curry Chicken with peppers, sweet potatoes, and onions.

 

 

Now, the picture of the Chicken Curry really doesn't do it justice (forgot to take a picture until I had packed up the leftovers in tupperware). This recipe is SO GOOD. And I'm completely patting myself on the back, because it's something I pretty much winged without a recipe. I love the Trader Joe's Thai red curry sauce, but one of the first ingredients is sugar. I looked at the other main ingredients in the recipe, and made this version. Try it!

 

 

1-1.5 lbs chicken breasts, cut into small pieces

1 can light coconut milk

4 red/orange bell peppers

1 large white or yellow onion

2 sweet potatoes cut into medium chunks

1 T cumin

1.5 T curry (more if you like it spicer, less if not)

2 t garlic powder

1 t powdered (more of fresh if you have it) ginger

Salt to taste

Chopped cilantro on top (as much as you like)

1 lime wedge per serving to squeeze on top

Olive oil to saute

 

Pre-heat oven to 410. Throw the chopped sweet potatoes onto a baking sheet and toss with olive oil, salt, and pepper. Roast until fork tender, I do about 15 minutes, flip, and another 15 minutes.

 

In a small sauce pan, combine coconut milk and all spices and heat over medium  low heat. Whisk it together as it heats. I let it simmer while the chicken and peppers cooked, it will continue to cook in the larger pot with the chicken and veggies.

 

In a large pot, brown the chicken pieces on medium high heat in olive oil (or coconut oil), set aside. Add a small amount of oil back into the pan, and throw in the veggies. Sautee until browned, about 8 minutes. Add chicken back in. Pour the coconut milk/spice mixture over the chicken and peppers. Let it simmer on low for about 20 minutes.

 

I served this with the sweet potatoes on the bottom of a bowl with the chicken curry mixture on top. Yum!

Pumpkin Black Bean Soup/ Weekend pics

I've been trying to get some new recipes in my routine. We've been having so much of the same things lately. Tonight I made a pumpkin black bean soup that was so good. The only changes I made was an additional Tablespoon of curry (original recipe had 1 T), and I swapped the heavy cream for milk. It was just as good (I'm sure) and it cut a lot of calories and fat. The picture doesn't necessarily look too appetizing, but I promise it was delicious! I also added some sriracha on top. Try it.

*Edited- original link to recipe wasn't working. This was originally from food network, it's not a recipe of my own.

 

1 small onion

2 cans pumpkin puree (not pumpkin pie filling)

1 can black beans drained and rinsed

1 can diced tomatoes with juice

1carton veggie or chicken broth (I used chicken)

1 cup heavy cream (I used milk)

1 T curry powder (I used 2 T)

1 t cumin

Salt and pepper to taste

 

Dice the onion and saute in olive oil until softened. Add all of the other ingredients and stir. Bring to a boil, reduce to a simmer. Let this soup simmer on low for at least 30 minutes. I find soups have the best flavor when you turn the heat off, and put the lid on about 20 minutes before serving. When the soup is too hot, you simply can't taste the ingredients. 

This weekend, we packed up the family and headed to upstate New York for my cousin's wedding. The reception took place in a barn and was absolutely beautiful. Everything was very rustic and elegant. Connor was a trooper, and was so well behaved at the ceremony. He even hung out with his parents for a drink at a bar during the afternoon!

 

Connor selfie

 

This weekend was a lot of fun with my family. We spent a lot of time together with my parents, brother and sister in law. Connor loves them all, and has so much time with them.

 

Beautiful floral arrangements

 

Such a beautiful place!

 



 

 

 

Connor's First Birthday Party

 I've been pretty MIA lately- so busy planning and hosting Connor's first birthday party! He isn't actually one until September 14, but we had his party on the 7th because we have a family wedding to attend on the 14th. I originally wanted to keep things pretty low key, but we ended up having quite the party!

Anytime you open the party to friends, and not just family, the list grows exponentially- especially when many of your friends have multiple kids. We ended up having about 60 people (including kids). I did a bit of a "circus" theme, and the main colors were red and light blue. We rented a tent, tables and chairs, a popcorn machine, and a snow cone machine. Originally I was a little stressed about activities for the kids to do, because I honestly only know how to entertain babies one and younger, but the snow cones and popcorn provided enough entertainment. They also kicked around balls and played with sidewalk chalk outside.

I got this cute little felt "happy birthday" banner that I plan on using for a picture each year; I better not lose it!

His little buggy car was a birthday present from a friend with a daughter one month younger than Connor. He absolutely loves it! I think it's such a hit because he has a different vantage point from the stroller.

Keeping with the color scheme, I made a yarn wreath and put a copy of his invitation inside. I am not big into crafts at all, but this was actually fun!

 



I totally forgot to get pictures once the backyard was all set up, but here it is with the tables and chairs together:

 

 

We had such a great time celebrating with family and friends. Connor got SO many great gifts. So far, he's been using his walker, parum pum pum drum, and other musical toys often. He also got a ton of very cute clothes for the fall and winter.

 

Grandpa and the birthday boy

My brother, Dad, and I

 

 One of C's favorite Aunts feeding him chicken fingers for the first time!

 

Trying to sneak a little adult beverage. Not yet, buddy!

 

 

 

Not the greatest pic, but this is my girlfriend's baby that looks shockingly similar to Connor. My brother and sister in law saw him first and said "happy birthday!". It really is funny how much they look alike!

 

 

Happy birthday to my favorite little boy in the world!

 

This week I'll be posting a lot of work/life updates, I'm really excited to share some new things I'm involved in. Stay tuned if you live in the area and are interested in taking a class of mine!



 

Vacation!

Greetings from Avalon, New Jersey!

We're on vacation for the week, and its been so nice to relax as a little family. 

So far, I've had way more ice cream than I'd like to admit, but I ran 4 miles this morning so it doesn't count. Right?

More pics to come! 

Happy Friday!

Getting a picture these days is NOT easy. Little man moves around like crazy. 

I was trying to get a quick pic of Connor and I today, which clearly was no easy task. One of my mamas was happy to attempt it. Thanks for trying, Angela!

We've been having a great week, and Connor's been spending a lot of time out and about...which even means missing naps! Something I had previously forbidden! He's been such a champ though. If he catches a little more sleep in the car on the way to and back from the city, he's good to go. Still sleeping through the night (thank god).

Now, I think his expression matches what the onesie says. A gentleman indeed! Quite the rare serious pic from him.

Can't stay serious for too long ;)

Now, I realized the other day that I've been seriously slacking on posting workouts. Matt actually tried one of my workouts 2 mornings ago and has been moaning and groaning about how sore he is. I consider this a compliment :) 

You might think that since I'm a trainer Matt would do more of my workouts...wrong. He likes to do his own thing in the gym, and has even told me I embarrass him when we go to the gym together. Sorry hun! 

Try this one tomorrow (you too Matt!)

3 min run on treadmill- more than a jog, less than a sprint

15 pushups

15 deadlifts

15 upright rows

15 reserve rows

1 minute plank

20 squat jumps

Repeat at least 3 times!

Oddyssey Half Marathon- Race Report

 I can now officially call myself a half marathoner! Sunday marked my first (I can already tell there will be more), and I really feel a great sense of accomplishment. Although I've been running for years, I never raced much. Running was strictly my cardio component, and I think that's why I hate such a love/hate (emphasis on the hate) relationship with it. Races have given me goals to work toward, and helped me focus my workout plans. I've always been big on planning workouts, just like I plan meals. If I went to the grocery store without a plan or list for the week, things would inevitably be messy. Too much of one thing and not enough of another. That's how I feel about workouts, too.

Sunday started early- 5 am. I wanted to give myself enough time to wake up, have coffee and breakfast, and get things ready for when Connor woke up. Coffee is a must before any morning run for me. Breakfast is always the same- a piece of whole grain bread with peanut butter and sliced banana.

My running buddy Alia picked me up at 6, and we were down to the start with more than enough time. The Oddyssey half marathon was a much smaller race than Broad St, so the lines to the port-a-potties weren't bad at all. We went twice before even starting, haha. Nerves were getting to us!

Pre-race shot 

Since this was a much smaller race, things started out somewhat crowded but spaced out a lot once we got going. We both use a running app on our phones, and we were both very surprised when they told us we were going at a 7:15-7:30 pace. Neither of us felt like we were running very fast at all, but since both of our apps said the same, I believe it. 

Around mile 2 there was a bathroom, and other runners said it was the only one for a few miles. We waited in line (which took much longer than expected), and kept going. Bathroom breaks were something that certainly affected our time. I'll just say that we both had babies this year...the pee breaks were necessary!

Some of the course took us along the MLK Drive and Kelly Drive, both locations that I frequently do my longer runs. That made me feel comfortable, since I already knew the terrain. It did surprise me that when we ventured into areas I didn't know, there were some serious hills. I guess I'm not familiar with them because I avoid those hills!

I knew Matt and Connor were stationed around mile 9, and it was such a great motivator to see them and know the race would be over pretty soon. We were both feeling really good at this point, and even Matt later commented that it seemed like we were just hanging out like normal, laughing and chatting as we ran. That's the great part about having someone to run with. Alia and I are a lot alike and can just talk about anything for awhile. That comes in handy when you're running 13 miles!

So happy to see my little man

A nice police officer took this for us

At this point, we were right before running over the Falls Bridge and back down MLK Drive to the Please Touch Museum (if you're familiar with Philly). 

I did start to struggle a bit at mile 11. We drank some energy drinks and I ate a few energy beans. I'm not sure if that was it, but I started having a few cramps. Once we hit the mile 12 sign I felt better. What was one more mile, anyway. Well, that last mile was a freaking hill! Seriously, who would do that? It felt a bit daunting to come around the bend, see the big hill, and then see most people walking up it. Ugh. 

Looking back at the race, I definitely felt prepared. There were some moments that I was feeling pretty tired, but I never had a "I can't do this anymore" feeling. To be honest, I don't think I'll do this particular race again next year. The hills weren't my favorite, and it was pretty expensive for a smaller race- $80. 

Alia and I are now planning our next race- most likely the Philadelphia half marathon in November! 

Latte Break

Tuesdays and Thursdays are my busy days, training Mamas in the city, and then teaching class at night. Even though it can take a lot of effort to get everything ready in the morning for Connor, it is so worth it. I absolutely love staying home with him, but the daily routine can get a little (or a lot) monotonous, and it's great to be able to have a few hours to myself. 

When Matt watched Connor last weekend, he told me how he got a different perspective on the daily routine, and really, how much he appreciates everything I do to raise our son. He's watched him many times before, but it was the first time they had 24 hours together- without me. Matt and I are similar in terms of being busy/energetic people. Neither of us likes to just stay at home and hang out all the time. What seemed to get to him was the same thing that sometimes makes me crazy. It's awesome having all morning with Connor, especially since that's really his favorite time of day. Once he goes down for his nap though, you're really stuck. There are so many days that I don't want to watch tv, be on the computer, read, etc. I want to get out, but you can't when you're home with the baby! I've been making more of an effort to get out in between naps, and try not to let the nap schedule rule my life. 

Once I'm downtown, I grab a latte and sit down for a few minutes before I set up. These few minutes are soooo nice. 

I always write down the workout, and then post it on the chalk board inside the studio so the ladies can repeat the workout at home or the gym in between sessions. 

Awesome notebook Matt got for me!

Even if it's work related, having a little time away from baby is important. I forget sometimes that I existed before Connor. It wasn't always all about diapers, wipes, sippy cups, and bibs!

Mother's Day Brunch

I'm really late on this one, but wanted to share some pictures from my first Mother's Day. We celebrated by going to brunch at The Moshulu, the location of our wedding reception. We celebrate each anniversary by having dinner there, but thought this occasion was just as good!

The food really is incredible, and the ship itself is very cool. Sunday brunch features unlimited champagne cocktails as well; that just seals the deal on how awesome it is. The Moshulu is the largest docked four masted ship in the world! You can't really tell from the street view, but the deck is beautiful, and is a great location for weddings. It was so nice walking around and showing Connor where we partied the night of the wedding. 

Connor took a turn at the wheel

Family shot!

Showing off his skinny jeans

Kicking back 

Connor is so easy at restaurants that it makes it really fun to take him out. He loves being able to people watch and interact with anyone that pays attention to him- which turns out to be a lot of people! He's very eager to give a smile or laugh, especially to other kids.

This was a perfect way to celebrate my first Mother's Day!