Whole 30 Experience – Days 9 thru 15

Day 9

After my morning walk I indulged in 2 eggs and coffee for breakfast.

My lunch consisted of left over zucchini noodles (zoodles) and a 1/4 pork chop.  I also had a small peach and some cherries before heading to the gym.  I did not eat a lot or enough.  On the way home from the gym I had errands to run and I could feel that my sugars were getting low (I’m Hypoglycemic) and I was getting light-headed, so I snacked on a Larabar.

For dinner, I made mixed veggies and steaks.  We don’t usually eat red meat and it was kinda gross.  I snacked on dried cherries and nuts afterwards because my palette was not satisfied.

Day 10

I was up way too damn early this morning to get to the gym and I worked my ass off.  Therefore, I was near starving by the time I got to work.  I had two eggs and a hash brown for breakfast (along with an ice coffee I drank on the way to work).  Mid-morning I was still really hungry and decided to inhale yet another hash brown.

For lunch I had a can of tuna (packed in water) mixed with avocado and chopped up dill pickle.  I also sucked back another iced coffee.  I’m very tired.  During the day I snacked on a few plantain chips and dried cherries.

Dinner was spectacular!  I made spicy crab stuffed avocado and it was so delicious that I can’t wait to make it again.  (Cut the avocado, remove pit and scoop out the fruit.   Chop up crab meat (I put mine in my blender – kinda gross but did the job) or use canned crab, a little red onion, and a little cucumber and mix in a bowl with the avocado, a little lime juice, and a little paprika.  Once mixed well, spoon it into the avocado shell.  You can eat it cold but I popped mine in the oven for a bit.  #sogood

I also had a little of the sweet potato brownie as I was prepping some for Day 11.

Day 11

Post-morning walk I had 2 eggs and some turkey bacon – plus coffee.

I do not know what was wrong with me today but mid-morning I was starving.  My sugars were down, I was light-headed and a little dizzy, and completely hungry.  In fact, I was so hungry I kinda ate two lunches.  First, I had packed with me some mixed veggies with a few pieces of shrimp.  This equaled about a half a cup and did NOT satisfy my hunger.  So, about 45 minutes later I picked up a piece of chicken and some potato.  I also had a half dozen cherries to go with it and felt satisfied.

To be perfectly honest, now that I’m thinking about it, I don’t know if my hunger was a result of just being really hungry today or if it was for lack of water.  I normally drink a couple of liters in the morning but it was a busy day and this morning I only filled my water jug once (which is about a liter and a half).  I think that had a lot to do with it.

After hitting the gym, I was excited to get home to eat.  I made the rest of the spicy crab from the night before and also had a slice of prosciutto to go with it.  I snacked on some coconut balls while I was making dinner and meal prepping for the next day, and a bit later I also snacked on some plantains.

Day 12

I was up at 5:25 this morning so that I could get to the gym bright and freakin’ early (got there just before 6 *barf*).  I actually really enjoy my morning workouts – whether I’m just up for my morning walk or hitting the gym to lift heavy.  I feel very accomplished afterwards.  But since I was up so darn early (it’s really dark that time of the morning), and because I lifted so much this morning, I made sure to prep a good breakfast.  I had cauliflower pancakes (eggs and cauliflower) and some prosciutto.  And I’m on my second coffee already.

For a mid-morning snack I had a Larabar and for lunch I had the remaining leftover crab and avocado salad, a pork medallion, and some cherries.

I snacked on more cherries in the afternoon.  And for dinner I had some basic (compliant) bacon and eggs.  I went out with the girls later in the evening to a local pub and, unfortunately, there was not a single thing on the menu that I could order.  This particular restaurant is a bit on the pricey side and I really didn’t want to spend a lot of money on something I couldn’t eat.  So, at 10pm, I ordered a basket of fries while my girlfriends shoved super delicious treats in their faces.  Technically, fries are compliant but certainly the Whole 30 program wants you to shy away from them.  As I mentioned in an earlier post, because this is, like, my 10th round of the Whole 30, I have made peace with having to go “off-program” here and there and this was one of those times that I had to.  I also was running a 5k obstacle race (Foam Fest) early the next morning, so I tried not to feel overly guilty about the fries.

Day 13

The next morning I was up again at 6:30 to get ready for the Foam Fest.  One thing I will admit to – on or off the Whole 30 – I hate exercising on a full stomach.  I absolutely cannot do it.  And as such, I did not eat breakfast this particular morning.  My BFF and I split a date/energy bar a bit before the race but that is all I ran on.  Oh, I also made half a cup of coffee.

After the race, BFF and I had to stop at the grocery store and while she was shopping she was eating taters from the store’s deli…She shoved a few of those at me to tide me over until I got home.  And once home, for brunch I made eggs and prosciutto and another cup of coffee.

That afternoon I went shopping with another bestie and she and I grabbed coffee.  I almost never have 3 coffees in a day but I was exhausted from my early mornings all week and from the run in the morning.  Black iced coffee was my bff that afternoon.

I did not eat again until dinner that night.  I roasted a chicken, carrots, and cauliflower.  I basted my chicken with a little olive oil and mixed herbs and garlic.  It was perfection.

Day 14

Once again I had eggs for breakfast (are you at all surprised?  Eggs are my staple.).  I had a lot of work to do to finish up my preparing for my online boot camp session to launch before I headed out of town for the night.  Hence, why I made the chicken dinner the night before.

For dinner, my other half decided to go to Subway.  I already had my chicken dinner but decided to pick up a chopped salad at Subway and throw in some of the chicken with it.  I also had half a dragon fruit.  And in the evening I snacked on some plantains.

Day 15

After finally having a semi-decent night’s sleep, I got up and made eggs and coffee for breakfast.  Once my honey woke up, we went out for a mid-morning coffee.

For lunch I had some leftover salad and chicken.  It was a very lazy day (Labor Day!) and I didn’t do much until I had to leave to teach boot camp.  After class, I came home to meal prep and make myself dinner of eggs and a small pork chop and some cauliflower.

I will fully admit that this weekend I did not eat enough and went off chart a bit.  I usually stick to my guns when it comes to staying compliant.  And I feel like if I hadn’t been so darn tired this weekend, I would have made more choices, better choices, and would have eaten more.

 

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Whole 30 Experience – Days 5, 6, 7, & 8

Day 5 

I managed to stay up this morning and get my walk in.  In fact, I was up before my alarm was due to go off.  Even better.

For breakfast I had my regular coffee, 2 eggs, and the last slice of the prosciutto.  You likely won’t hear my talk about the prosciutto anymore.  I only bought it on a whim because it was on sale.  😝

Once I got to work I sipped on a black iced coffee from McDonald’s. and at 10:30 I had some coconut chips to munch on and a little after 11am I had half a blueberry smoothie.

For lunch I had mixed grilled veggies and chopped up hamburger patty.  There were Timbits floating around my office but I steered clear.

After a Friday afternoon gym sesh I headed out of town for the weekend.  My beau and I picked up a small rotisserie chicken for dinner and I had some watermelon and plantain to go with it.

Day 6

Today was rest day so aside from my coffee I didn’t bother to eat until later – for brunch I had 1 egg, 1 sausage round (compliant), and a small salad with garlic olive oil.

For dinner my beau took me out for anniversary dinner and I had pan-fried haddock, mixed veggies, and some home fries.  Thank goodness white potatoes are compliant (now).

In the evening we had a movie date and while popcorn was going around, I snacked on some plantain chips and salsa.

Day 7

This morning I had breakfast of two eggs and some prosciutto (look at that, more prosciutto) and, of course, coffee.

I hit the gym early afternoon and then spent the next few hours at my BFF’s working on new videos for my online boot camp (starting September 4!).  I was super exhausted and struggled to get through the video exercises and then realized I hadn’t had any carbs.  Whoops.  So bestie grabbed us each a pear to chow on.  Thank goodness because by that point my sugars had also dropped and I was dizzy.

For dinner I made a pork burger (aka I chopped a pork chop in half) on a sweet potato bun (complete with avocado, dill pickle, and tomato {I forgot the lettuce}) with a side of cauliflower mash.  It was so delicious.

Day 8

Whoot!  Made it thru week one with no cravings.  Although, I did have some really bad belly bloat that lasted most of the week that I’ve never really experienced before.  I’ve heard about people having issues with bloating and other things while getting thru the first week or so of Whole 30.  But this was my first time.

After a 40 minute walk this morning, for breakfast I had two eggs and some prosciutto (I swear I only got it again because it was still on sale!) and coffee.

A little after 11am I had 6 cherries to snack on.  I still feel hungry but I’m trying to hold out for lunch.

Lunch today is leftover cauliflower mash and a 1/4 chopped up pork chop (leftover).  I snacked a bit throughout the afternoon on a combo of plantains and cherries.  And about an hour before teaching my boot camp class I shoved a banana in my face. #fuel

For dinner I made – FROM SCRATCH – coconut chicken tenders (slice a b/s chicken breast into strips and dip them into melted ghee and then into coconut (I also added in a bit of salt, pepper, and garlic & herbs) and zucchini noodles.  I also made a dessert/snack of sweet potato brownie:  sweet potato (cooked and scooped from the skin shell), melted coconut butter and nut butter (I used almond-hazelnut), and cocoa powder.  Mix it all together and pop it in the oven.  I made enough for a single serving.  It was actually really good and tasted like a warm, gooey brownie.  I know I’m not technically supposed to be having dessert, but, I’m recovering and refueling.

~Cheers

 

 

Whole 30 Experience – Day 1

Since I am a huge fanatic of the Whole 30 program, and have blogged and bragged about starting the program this week, I have decided to journal my experience with it. As you may know, this is not my first rodeo with the Whole 30. And, of course, results will vary each time and for each person. But I am stoked about this time around and could not wait to get started. (Don’t think, however, that I didn’t ram my face with some chocolate last night.)

Meet-Fruits-Vegitables-Nuts

Day 1 – My alarm went off this morning at 6am and I jumped out of bed to get rolling for my morning walk. Already was filled with excitement about my food path for the next 30 days. Once I returned home, I started my morning brew and once I was showered, I drank my coffee with a little unsweetened almond milk, and cooked up 2 eggs. Just plain. Fried in a pan. Simple and delicious.

By 11am I was starting to feel a little hungry. This really is nothing new for me. Since I’m up so early and work out so often (I hit the gym yesterday morning for an hour and a half, then went on an 8.5 k walk like night, and up early this morning for a 3 k pre-work walk), I’m usually hungry all the time. Instead of stuffing my face with something, I settled my stomach growls with another cuppa joe (with almond milk). I also drink water consistently throughout the day.

My lunch consisted of a small portion of chicken breast and some mixed veggies which I made in advance. One sort-of challenge about Whole 30-ing is that I do find I have to actually meal prep. Especially if I am going out of town for a night or two. I can’t just skip down to the deli to grab a quick meal as almost everything is processed (breaded or sauced or mixed). So, last night I made a nice, healthy meal for lunch. My coworker and I also went on a good walk during out break (which I thought I might collapse from heat stroke, but alas, I made it) and I did stop at the grocery store to grab a few things…including a peach for a walk-back snack.

Yesterday was about 34 degrees with the humidex and our AC was spazzed out at work. I had to teach boot camp after work so around 4pm I ate an apple. I needed something cool and fresh and carby. After my class (where I guzzled about 7 gallons of water), I ate dinner of small pork chop and a cauliflower pancake (riced cauliflower, one egg, garlic).

cauliflower-pancakes1

I had also meal prepped for the next few days since I’ll be out of town and made my first batch of cabbage rolls (recipe to follow). And, once they were finished cooking and since I was still quite hungry, I had one.

And that completes day 1 of my Whole 30.

~FB

Start

Happy Monday Morning!!

Today is the start of a brand new day…and week.  So why not make the decision that today will be the day you change your life.

Bad Workout

Deciding to start a fitness program or healthy lifestyle does not mean you have to commit to running a marathon or hitting the gym every day or signing up for an intense boot camp class (though, you’re more than welcome to come to mine!).  You can start your brand new life by going for small walk around your block or adding in the Commercial Break Workout to your TV watching routine or even, since it’s summer, going for a swim.

Just do something.

I promise you that if you started adding a little fitness (and healthier eating) into your life your body will thank you.  And soon enough, your body will crave it.  Chances are you will feel more energized and happy and excited…and proud.

So, Happy Monday!  Make today the day you change your life.

~FB

 

 

 

 

 

 

 

 

 

FitBit Cat-Fight

Earlier this week I posted an article about not cheating in FitBit challenges and that you should earn your steps.  I’ve been in tons of challenges and have won some and lost some. I’ve been in challenges with people who bust their butts in order to keep them active and moving, and I’ve been in challenges with people who do whatever they can to earn first place…including cheating.  These people freely admit that they cheat (well, some of them freely admit it) and find it humorous to knock each other out of first place on an ongoing basis.  I really couldn’t care less if I’m in first or second or seventh place, as long as I know I’m doing what I can do to keep my activity up and earning my place – wherever it may be.

Unfortunately, I’ve received some backlash in relation to that post, and one woman in particular has taken great offense to the post.  A woman I have never met, do not know, and likely will never meet in my lifetime.  Here’s what happened:  I created a challenge earlier in the week.  I invited a friend (we’ll call her Bonnie) and she invited a friend (Clyde) and Clyde invited this woman (we’ll call her Jane).  When I shared my post to my Bonnie’s Facebook wall she tagged a few of her friends so that they could also read it.  I got a lot of positive feedback from her friends, as well as from others I shared the post with (and from the blog itself**). However, this one woman, Jane, commented something along the lines of “no cheating here if that was implied”.  Since I don’t know Jane I did not respond.  My post was shared with Bonnie and others simply because we were currently in a challenge together and thought it might be of interest for her to read.  I should also note that Bonnie is a BeachBody coach and inspiring people with her own fitness journey.

Shortly after her comment, Jane removed it and added something else about her weight loss – which I commend her for.  From there, it seems all hell broke loose.  As I continued on with my day, my step count continued to go up.  My coworker and I have been walking on our lunch break since the winter.  I will note that my current coworker Boo Boo is filling a maternity leave for my BFF/coworker Spanky and for a good portion of last year and thru most of her pregnancy, Spanky and I would run on our lunch breaks – so lunchtime fitness is nothing new.  In addition, since the start of the summer and since I began physio for my ongoing back injury, I have been dragging my butt out of bed bright (not quite) and early every morning and walking several kilometers before getting ready for work.  Since race season is starting back up, I need to condition myself to get back into running after stopping for several months to allow my back to heal.  And in addition to all of this, I have been doing a lot of dog-walking/hiking with another friend Dora since the Spring when there was still snow on the ground.  This is all on top of my regular gym time and teaching boot camp and fitness classes.  Therefore, my step count each day is pretty high.  That’s just my life.

When I went to bed Wednesday night, I had a high step count.  I had gotten in several walks that day, taught my boot camp class (in 34 degree heat, mind you) and finished the night off with a near 10k hike with Dora, not arriving home until after 10:30.  I don’t keep data turned on on my cell phone and I turn it off at night (I have a house phone) , so when I turned my cell phone on in the morning, I was about 10 or 12 thousand steps ahead of Jane.  Apparently, Jane did not like that my step count was higher than hers as she posted in the challenge that I was a “looser” (eep! Loser?) and a cheater and then she quit the challenge.

But Jane took it further.  She called me out, indirectly, of course so that I had no way to defend or explain myself.  She posted some nasty stuff about me on her private Facebook page – naming me specifically, calling me a cheater and saying it was disheartening because I’m a fitness coach and saying that I didn’t like that she had blown by me, etc.  Of course, since I don’t know, therefore am not friends with Jane, I had no way of seeing these posts publicly – until others starting sending me private messages with screenshots of her post and comments.  My blood pressure went through the roof!  Thankfully, severally people came to my defense stating that perhaps I don’t sync my steps at night and yadda yadda yadda.  And, Bonnie and Clyde totally defended me and shamed her for her comments about me.  They both commended me on my abilities as a trainer and as a fitness professional and that her very public comments could hurt my credibility as a trainer.  (Thank you lovely ladies for that!)

Jane also made comments that I joined the challenge and took it over and that she never would have joined if she knew it was all trainers.  Clyde responded that Jane was wrong – that I, FB, created the challenge and that she, Clyde, invited her, Jane, and that it wasn’t all trainers.  In fact, I, FB, had only invited a few people – most of us who have sedentary jobs – in order to motivate each other to keep moving.  It wasn’t until Jane had joined the challenge that it turned into something so freakin’ dramatic.  I believe Bonnie or Clyde may also have pointed out to Jane that she had had no problem with this challenge and the step count while she was in the lead and it wasn’t until that morning with my additional 10,000 steps that she had lost her cool.

I also want to mention that, after Jane called me a “looser” and a cheater that I sent her a message stating that I work my ass off each and every day to achieve my fitness goals and that I had not cheated and I invited her to spend a day with me so she could see first hand how I earn my steps.  Of course, however, I received no response.

It’s unfortunate that a FitBit challenge and a blog post could cause such hoopla.  And, admittedly, perhaps my article comments went too far, but I meant no offense to anyone and if anyone took offense to my writing, then for that I apologize.  That being said, Jane was the only person from the many my WordPress stats show who’ve read the post who became defensive.  My theory on that is if you’ve done nothing wrong (ie. cheat), then why are you getting so upset.  Again, if I am wrong, I sincerely apologize.

Any challenge I’ve created as a fitness professional – or just as a regular Joan – FitBit Goal Days, Boot Camp Bingos, etc, have been meant to be kept lite.  They’re supposed to be fun ways to motivate yourself and each other to stay on track and get up and move.  They’re not meant to bring anyone down.  For Heaven’s sake – it’s a FitBit Challenge!! I shouldn’t be receiving hate comments (I expect those only in my boot camp classes and only in jest).

So, for those of you who’ve defended me, thank you.  For those of you who’ve participated, thank you.  And for those of you who continue to support each other, thank you!

Keep it lite, folks.

**One positive outcome from all of this incredible drama is that it caught the eye of a company in the US and they have asked me to write a guest post for their online site.  Stay tuned later this week for the upcoming article.

~FB

 

 

 

 

 

 

 

 

Earn Your Steps

I love me a good FitBit challenge.  If you can recall, a month or so ago I had to opt out of some challenges as I was getting a little burnt out with working, teaching and participating in classes, training, hiking, and trying to be numero uno in all the challenges I accepted. But, that being said, I do love the challenges.

FitBit

Via FitBit

The great thing about FitBit challenges, I find, is that they keep me motivated (not that I need any motivation when it comes to fitness).  But, sometimes I’ll be sedentary for too long at work or if I’m enamored in a great book and I look forward to that FitBit alert to give me the little nudge I need to get off my butt and do something.

That’s the thing with these challenges though…you have to do something.  Unfortunately, there are people who are more caught up with winning the challenge that they’re resorting to cheating (and yes – walking around your living room is getting your steps in, but seriously, are you actually earning your steps? No!) just to take over first place.  Funny thing about that is a) you’re making me work harder, that’s for sure…and if I’ve earned second place, I’m okay with that  b) If you’re resorting to cheating in any form to win a freakin’ FitBit step challenge, more than likely I can out-lift you, out-run you, and out-burpee you any darn day of the week.

What’s totally awesome about the step challenges is that it can bring a small community of people together to work harder at their health and push each other to strive for their best.  I’ve made some friends via FitBit challenges and we’ve helped each other step up (pun!) our game.

FitBitters

FitBit Besties….

So, if you’re one of those people who somehow manage to get 6,000 steps at 10 minutes to midnight by roaming around your living room (or any other measure of cheating), think about it next time why you’re doing what you’re doing.  Is it to be in first place?  Is it to have bragging rights?  (<- If that’s the case then maybe you should review your life and find out what’s missing in it.)  And instead of being a jerk and cheating your way to first place, you should focus your energies on earning your steps and motivating yourself so that you can win first place.  Earn it people.  Own it!

~FB

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Triumph

Personal Triumph

Many of my days are spent thinking about my workouts.  My next workout.  Sometimes I am so darn excited I can’t get it out of my head.  I’ll spend my entire work day anticipating getting to the gym.  And I love my job, so it’s not like I’m watching the clock for the day to end so I can get the heck outta there, I just really, really can’t wait to get to my happy place.

Let me clear, the gym is not my only happy place, but it sure does change my mood!

How I feel about the gym these days is a lot different than how I felt years ago when I wrote about my addiction to exercise.  Back then, though it was just a couple of years ago, it was an addiction.  I was obsessed with when I was going to exercise next and was working out several times a day, every day.  Now, I’m just excited about my fitness goals and the tasks in front of me and how I feel after I’ve completed the workout.  I’m not dissing my workout goals when I was addicted because I had great goals and I thoroughly enjoyed my workouts.  I think my biggest problem then was that it was controlling me and almost every move I made.  (Cue The Police’s Every Breath You Take.)

These days when I plan a routine for the gym – or even for one of my classes – I’m taking my fitness to new levels.  I’m taking on tasks that I never thought I’d be doing – or interested in.  And when I’m finished, when my time is finally up and I’m ready to leave, I am usually quite pleased with how my time was spent and with what I accomplished.

No regrets

~Cheers

 

 

 

 

 

20 Minutes a Day Can Change Your Life!

20 Minutes

I’ve said this many times before.  I’ve said it over and over again and I will continue to say it over and over again.  Why?  Because I believe it.  In fact, before I began my fitness journey, someone in my life kept saying that to me.  I thought he was just being an asshole and telling me I was fat (let’s face it, y’all, I was fat!), but eventually I listened to those words and I went from there.

As I mentioned in my last post, when I first started exercising, I couldn’t make it 20 minutes.  I could barely make it 3 minutes without wanting to kill myself (or feel like I was already dying).  My goal was to make it to 20 minutes.

When I finally did make it to the 20 minute mark I was ecstatic.  And for a long time that’s where I remained.  Just at the 20 minute mark.  Eventually, I did move up and sometimes I would (and still do) work out for hours on end.  But, there are times when time is limited and 20 (or 30) minutes is all you have.  You can sit around watching TV or creeping Facebook, OR you can get up and take advantage of that little bit of time and do something that will improve your mood, your energy level, your health, and your life.

Change Your Life

This past Saturday I was pressed for time and wasn’t able to get to the gym or a class but I desperately wanted to work out.  Technically, it was supposed to be my day off, but it was rainy and gross out and I was feeling lethargic and lazy and like I needed to do something. Initially, I was supposed to do the warm up for the Relay for Life but because of the raining weather, the warm up got cancelled.  Yet, I was craving a workout.  I didn’t want to overdo it because rest days are extremely important and, I admit, I don’t always take advantage of them, but I really wanted to get in a little cardio and a little strength.  And I did.

I got my game plan ready and I had myself a sweat-inducing, heart-racing 21 minute workout right there in my boyfriend’s living room.  And it felt great.  I felt great.  I accomplished a lot in a little bit of time and carried on with the rest of my day.

So, if that’s all it takes (at the very least, to start), why not set aside 20 minutes of your day and get moving in the direction to change your life.

~FB

 

 

 

 

 

Burnout

burnout0A while back I wrote a piece on my over-training syndrome and addiction to exercise and how it attributed to weight gain and other health issues (including adrenal fatigue).  Once I realized had confirmation that my glutenous exercising was taking a toll on my health, I pulled back the reigns somewhat and began to let go of my addiction.  Although still maintaining a fairly strict exercise regime, I let go of the idea that I absolutely needed to work out every single day and became more lax.  And I think cardio was killing me.

This past year, as you may have read, I have changed up my fitness goals and have been concentrating on strength training and lifting, spending most of my gym time in the weight room and venturing into territory that, though I have always maintained some strength training, has been on the up-and-up with me.  Power lifting and such has become somewhat of a (new) passion and I’m really excited about it and look forward to the days I can get to the gym.  Which, of late, seems to be more and more frequently.  With classes at least three times per week, I have been making efforts to hit the gym the other 3 to 4 days each week.  The other day someone referred to me as a “gym Nazi”.

On top of classes and gym time, the last few months I’ve gotten more and more into hiking – mostly on weekends or sometimes on the off-days from working out.  And I have been walking every day on my lunch break for the full hour, and several days before work for anywhere between 20 to 40 minutes.

This week, I had some pretty insane workouts – including lifting the highest amount of weight I’d ever lifted (impressing even myself), and Thursday I totally overdid it.  Like, completely.  I did two major walks – 40 minutes before work and an hour at lunch and in the evening I did my regular Thursday night gym routine, spending nearly two and a half hours in the gym, and ending the evening with a Zumba class.  (Thursday is my favorite night of the week!)

Lift Exhaustion

Although during my exercised-fueled endorphin rush I felt awesome and energetic and like I could take on the world, by late Thursday evening I was zonked and actually nodded off on my couch.  I never fall asleep on my couch.

Friday morning I awoke with not a lick of energy.  I was literally physically exhausted and drained.  The entire day I felt like I got hit by a truck.  A big-ass truck!  I was barely functioning at work and felt like no amount of caffeine would be able to help me.  I was relieved when the work day ended.

Out of Order

This is how I felt Friday…keep knocking…there’s no one home.

However, I am a moron determined and decided that I still wanted to ensure I got another workout in, since it was cold and raining on Friday and I barely got a walk in (short one in the morning and shorter one in the afternoon – resulting in very wet pant-legs) and I headed to the gym once again.  It’s really all I could think about Friday and I really was happy to get there.  I spent way too long there Friday night working out (about an hour and 40 minutes), lifting and finishing with a little cardio.  I felt like I could conquer the world and could keep going but, sometimes I have to say “enough’s enough”.

Although I ventured back to the gym yesterday for what turned out to be a great workout with a buddy, I felt like I didn’t or couldn’t put all I had into my workout.  And although I slept wayyyy too long Friday night into Saturday, I was still very tired and needed to push myself.

I made the decision to definitely take today off.  Even though I was invited to participate in a fun-run for Apple Blossom festivities, I was happy when the invitee texted to say that she was declining as well.  Thank goodness.

I have spent most of today and last night recovering from last week and I am determined  to not let myself get to that point again.  The point of physical exhaustion and burnout.  I don’t think I’ve ever really experienced exercise burnout before.  It’s definitely different than the over-training syndrome and adrenal fatigue I experienced a few years ago.  I’ve also decided this week to opt out of any FitBit challenges that I’ve been invited to as I feel like I’ve been too competitive lately and that has been fueling me a little more than it should.  I am not Monica Geller.

And, let’s face it, I know better.  I wasn’t trying to get to this point on purpose.  Exhaustion is NOT a status symbol.  I know the effects of over-training and risks exhaustion can pose. Up until the end of this past week I wasn’t feeling the effects of my workouts.  And perhaps this is a one time occurrence, but I will be more careful as I go into a new week.  I will not attempt more than I can handle.  My body is my temple and as such, I shall treat it like one and show it more respect.

~FB

Fitness Favorites

I was recently asked what my absolute must-haves are when it comes to working out – what items I can absolutely not live without when it comes to exercising.

WATER

Water

This girl needs to stay hydrated.  I usually go through a couple of bottles of water when I’m at the gym.  I’m constantly guzzling because I’m sweating so much (it’s super hot at my gym) and I’m always trying to quench my thirst and dry mouth.  I try not to drink too much at once to avoid stomach aches, but when I’m at the gym I’m usually there for a while and going all out and water is definitely a game changer.

COOL AIR

Fan

via Daily Mail

I cannot stand being hot when I am exercising.  I find that if I am overheating I am not crushing my workouts and just feel gross.  I tend to run hot when I exercise, so I like to ensure that I am being cooled down efficiently.  So, in addition to replenishing my water intake, I also like to ensure that I can keep cool – either with multiple fans, open windows, or air conditioning.  If I’m at the gym then I usually hog the oscillating fan(s) and also make sure the overhead fans are so (I’m nagging for air conditioning).  If I’m working out at home I usually have the windows open or the AC on (if it’s summertime).  And if I’m teaching a class I take advantage of what’s available (inside = fans or AC / outside = shade and hopefully a slight breeze).

MUSIC

iPod

I 100% need my iPod when I’m working out, especially if I’m running.  The right song can keep me going.  (My song of choice for my run lately has been Anyway You Want It by Journey.)  When I ran my first 10k a few years ago I ran along to Born to Run by Bruce Springsteen on repeat.  It kept my perfect pace.  If I’m strength training I will put on a random play list and let the iPod work its magic.

HAIR GEAR

hair ties

This includes hair ties, headbands, hats, and bobby pins.  I have naturally curly hair and a whole heckuva lot of it and it is constantly in my face.  It is my second biggest peeve when I’m working out – right behind being hot.  I can’t stand little fly-away hairs in my face so I try to make sure I have what’s necessary to keeping my Wookie-do out of my eyes.

FITBIT

FitBit

I totally had buyer’s remorse when I first purchased my FitBit, but now I am addicted to it.  I love being able to track my steps, my distances, and my heart rate when I’m working out.  I picked up the HR Charge specifically to keep track of my heart rate. Since I have a heart condition, I figured it would be interesting to track the pattern and BPM and anything else that would correlate.  I also love the step challenges – within a group or simply on my own.  I am very aware of how active I am throughout each day and honestly make more of an effort to get up and move – especially if I have been sedentary for too long.

APPs

Aaptiv

I’m really not an app-y person when it comes to my exercise routine.  I’m fairly rogue that way.  I’ve downloaded apps in the past and rarely utilized them.  But one great new app I’ve reviewed is Aaptiv.  Aaptiv is an on-demand audio fitness app that combines the guidance of a trainer with the perfect playlist.  If you are considering a fitness app as part of your routine, you should definitely check out Aaptiv.

Aside from proper footwear and a good sports bra, that about does it for my list of workout must-haves.  What are some of your favorites?

~FB