Help! I’m Alive

May 24, 2012

PhotobucketToday’s song title inspired by Metric.

I realize it’s Thursday and I haven’t posted since last week. I’m sorta in a funk, guys. Turns out I have bursitis in my left knee–most likely caused by running, but brought out by my yoga adventure last week.

I can’t do anything I would usually do on my knee: weight lifting, running, the step-mill, proposing… which is killing me. I feel so unmotivated and lazy and keep eating the wrong things because I am feeling so lousy.

Today is a new day, though, and I’m going to lift upper body with Lyndsi and Amy and do some swimming after. I’ve got a whole ‘nother two weeks of rest so I need to keep myself accountable and do the best I can on my diet since my activity level is now low.

I assure you I am in fact still alive, though. I just haven’t been in the mood to blog since all I’ve been doing is icing my knee and laying on the couch watching Netflix. If you’re reading this please run a little bit extra for me.

PhotobucketAlright folks, so I got all hyped on yoga and went a little too far last night. We were wrapping up class in the pigeon pose and I was suddenly able to bend forward much deeper than I could on Monday. Oh hey guys, I’m already getting way better at yoga and it’s only my second time. WRONG. So, I over-stretched my left knee, and today it feels like the tendons and ligaments are twisting when I walk. I’m not in pain, but I bet I would be had I got running this morning.

After some research on the subject, it looks like the best way to handle this temporary, but annoying injury is the R.I.C.E. method. Rest, ice, compression and elevation. At this point I’m not too hurt to exercise, but since I have a race on Saturday I need to take it easy until then, so cutting back on cardio (down to 30 mins today), and cutting back on running until Saturday morning–thinking the bike and swimming for now. Lots of ice and if need be I’ll wrap my knee for the race (we’ll see how I feel).

Even though I don’t really want to rest it’s really important to listen to your body. If I aggravate my knee right now I may cause a worse injury which would hinder my activity levels long-term. So, even though I’ve been feeling frustrated with my weight loss progress lately, I’m going to take it easy and R.I.C.E. for a couple days.

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Recipe: Kale Chips

May 17, 2012

As promised yesterday, here is the recipe I use for kale chips:

  • 1 head of kale
  • Olive oil
  • Sea salt

Preheat oven to 300 degrees Fahrenheit. Wash and dry kale, and place de-stemmed pieces on baking sheet. Lightly cover in olive oil and sprinkle with salt. Bake for 20 minutes, turning the leaves halfway through.

This is a great treat if you are craving something salty and crunchy, but remember to drink a lot of water since you’re adding a significant amount of salt to this dish. Enjoy!

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Meal #5, chicken, baby spinach and mustard. Yum.

After last weeks FISHSTRAVAGANZA I was back in the mood for chicken, so this meal plan is chicken heavy. Also, I get more calories now, so there is more food and my tummy is happy:

  • Meal #1 Protein pancake with sugar free syrup (260 cals)
  • Meal #2 3 hard-boiled egg whites, 2 cups spinach (89 cals)
  • Meal #3 4 ounces chicken, 2 cups spinach, 2 tablespoons yellow mustard (158 cals)
  • Meal #4 3 hard-boiled egg whites, 2 cups spinach (89 cals)
  • Meal #5 4 ounces chicken, 2 cups spinach, 2 tablespoons yellow mustard (158 cals)
  • Meal #6 4 ounces tilapia, 2 cups romaine, 2 tablespoons yellow mustard, one baked onion (245 cals)
  • Meal # 7 4 ounces chicken, 1 cup broccoli, 1 kale chips (214)
  • Snack 4 tablespoons natural almond butter (340 cals)

Total calorie intake: 1553

I honestly feel like I am just constantly eating, which sounds lovely, but it’s sort of a chore. I’ll post the recipe for Kale Chips tomorrow, and Monday I am excited to weigh-in and see if eating more helps me see better weighloss results. I am also still carb cycling, so this shifts slightly by the day, and I don’t have any carbs on the weekends.

Muscle Memory Foam

May 16, 2012

PhotobucketFor my Wheel of Fortune nerds out there, this post’s title is a Before & After. For the rest of you, shut up. Wheel of Fortune and Jeopardy are great television programs.

I have recently learned how to stretch and even started exploring the practice of yoga, but somehow I’ve managed to overlook the most therapeutic activity I’ve learned about recently: foam rolling.

Basically, you use your body weight on the foam roller to work out muscle tightness. I have trouble with my IT band area from running and often use this foam rolling stretch to work out the outer side of my thighs, hips and glutes. I also have pain and tightness in my upper trapezius (upper back/neck/shoulder-blade area) and use this stretch to help combat it–if this is too painful at first, you can put the foam roller against a wall, and lean into it instead (using far less of your body weight for a gentler stretch).

I’m lucky to have foam rollers at the gym, but if you’d like to purchase one I recommend a high density foam roller, which for some reason tend to be the black ones. The white or colored rollers are made of a softer foam and don’t seem to have as deep of an effect in the muscle tissue.

PhotobucketThanks to the search feature on this blog I am able to keep acute detail of some strange things in my life. For example, on April 26th, 2010, I discussed supplements and how I should probably start taking a multivitamin. It only took a little over two years, but now I’ve started taking one! Rome wasn’t built in a day alright?

I’ve always been pretty skeptical of taking vitamins. I think it’s because my parents aren’t the healthiest of people and aside from a brief tryst with Flintstone Kids vitamins in kindergarten, I don’t remember regularly taking anything, ever.

Anyway, since I am training fairly hard, and on a restricted diet, I’ve started taking the generic version of GNC’s Ultra Mega Women’s multivitamin. As the title of this post states, they are indeed chalk full of riboflavin (or B2, as it is also known) as well as many hundreds of percents of other vitamins and minerals. I realize there is no way I am getting all of the nutrients I need from the foods I am eating, so this should help my body heal and regenerate cells, as well as give me more energy; hello B vitamins!

Also, if you’re new to taking vitamins, or are interested in testing the current multivitamin you take, a good thing to do is leave one of your pills in a glass of water overnight. If it dissolves fully, it means your body is able to break down the capsule, and you’re probably absorbing a fair amount. If there is a chalky clump leftover in the morning, you should probably upgrade to a better vitamin. Thanks Lyndsi for the tip!

No More Tears

May 16, 2012

PhotobucketTwo weeks ago I posted about my last update with Lyndsi in which I cried like a baby because I realized my body won’t ever fit the standards I had envisioned when I originally started this whole process. Since updates happen bi-monthly, I was due for another yesterday and again was met with mixed results–at least I didn’t cry this time.

I’m down 11lbs overall since I started training at Genuine in March. I’m down 15.5lbs of fat, and I’ve tacked on a lot of muscle. I’m down in inches all around–most notably off my back. I am maintaining a 10.5 inch difference between my waist and hips. Most importantly, though, I’ve decreased my body fat percentage by 5.9% (I’m now at 30.6%, down from 36.5%).

These are all positives, and I know I shouldn’t expect to see the weight fall off. The whole reason I came to Lyndsi in the first place was because I’d hit a plateau and wasn’t seeing results on my own anymore. It’s just hard to eat strictly and kill it in the gym everyday only to see a 2lb net loss in two weeks time. The important thing for me to remember is that I am seeing results and moving in the right direction. It may take another year to get myself to 18% body fat (my goal) at this rate, but that’s still something, and I am going to celebrate the progress no matter how small the steps may be.

We also decided that I’m going to try eating more calories because I’ve been working out so hard. So, 1500-1600 cals a day is the new goal. I’ll do a quick weigh-in on Monday to see if the change helps at all, and I’ll post my meal plan for this week later today.

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