Let's get it done day.
Weight: 169.6
fat %: 25.1
water %: 54.3
Thursday, 30 June 2011
Tuesday, 28 June 2011
Day 19, 20, 21, 22, 23
Friday, Saturday, Sunday and Monday (and Tuesday, yikes!)
Have we discussed how life plays a part in all that we do?
Day 19, 6/24
weight: 166.2
body fat %: 24.1
water %: 54.6
Day 20, 6/25
Have we discussed how life plays a part in all that we do?
Day 19, 6/24
weight: 166.2
body fat %: 24.1
water %: 54.6
Day 20, 6/25
weight: 166.4
body fat %: 24.3
water %: 54.8
Day 21, 6/26
weight: 169.6
body fat %: 25.3
water %: 54.1
Day 22, 6/27 AM
weight: 169.6
body fat %: 25
water %: 54.3
Day 22, 6/27 PM
weight: 167.8
body fat %: 24.7
water %: 54.5
Day 23, 6/28
weight: 167.6
body fat %: 24.6
water %: 54.6
More about life.....we all know it. I've got kids, some of you do also, some of you don't. The ages range as I'm sure the activities do as well. Some of us can afford a gym membership or a personal trainer, others not so much. We fill up our days with activities, especially when the weather is nice, just in case..it's not sunny again. You may laugh or scoff, however, this is oregon and you never know. I'm a little worn out today, just thinking about all that we did/accomplished this weekend. Friday, cleaned the house from top to bottom, went out on a date Friday evening. Saturday, went to costco, good n' the hood, laser hair apt., kids went for a bike ride, wife went to trader joe's, bbq'd and ate dinner out on the back deck, watched a flick. Sunday, farmer's market at king school, went to sauvie's island played in the sand and water, picked strawberries, had lunch at por que no? came home and cooked food for the week for my child care business, went to peninsula park and played watched a little bit of the movie in the park....came home exhausted. Always pushing it to the limit. Will we ever slow down?
Well, that was a little peek at 'life.'
For now, at this moment it is very full. I like full.
Here is an actual pic of the egg dish that i did end up making and it was quite tasty. I also made a moroccan chicken dish that ended up being fantastic. I'll include the link. Happy day!
Thursday, 23 June 2011
Day 18
Good day all. 6/23/11 is looking pretty good.
Weight: 166.4
fat %: 24.3
water %: 54.8
Feeling pretty good after the workout last night with Dana @ Kettlebell bootcamp.
She works us pretty hard. I ran a mile to warm up pre-workout and then we did our normal stretching (inch worms, crucifix and scorpions) This was followed by station work out.
1. abs, heel ups for one min, then switch to plank rows with 15 lb weight alternating arms 1min and repeat
2. the ROPE, mixing it up with rope drill in standing position, alternating arms, tantrum with both arms at the same time, criss cross roe and alternating arms with squat. (That rope is super heavy!)
3. abs, v-ups
4. utilizing bench, tricep dips
5. wall ball squat throws with medicine ball (8 or 10lb)
6. kettlebell swings with 20 or 25lb
7. kettlebell swing up to forehead 18lb
8. kettlebell hot potato exercise 15lb
Each exercise run through twice at 1min a piece
We then repeated the circuit on a running 10 min clock once through
Dana also just informed me that she has started her primal diet and today would be her day 3. She recommends a cool recipe that is sure to please.
Needed: muffin tin, eggs, veggies
saute veggies (ever so slightly)
use 4 egg whites and 3 whole eggs.
put the sauteed veggies in the muffin tin and then add enough egg to each for little mini egg muffin frittatas. oven 350, approx 15-20 min.
Yum, I'm trying this one tomorrow!
My paleo diet officially starts July 6th. I'm trying to cut down on some of the "bad" stuff now, as to not shock my system as much. We'll see.
Weight: 166.4
fat %: 24.3
water %: 54.8
Feeling pretty good after the workout last night with Dana @ Kettlebell bootcamp.
She works us pretty hard. I ran a mile to warm up pre-workout and then we did our normal stretching (inch worms, crucifix and scorpions) This was followed by station work out.
1. abs, heel ups for one min, then switch to plank rows with 15 lb weight alternating arms 1min and repeat
2. the ROPE, mixing it up with rope drill in standing position, alternating arms, tantrum with both arms at the same time, criss cross roe and alternating arms with squat. (That rope is super heavy!)
3. abs, v-ups
4. utilizing bench, tricep dips
5. wall ball squat throws with medicine ball (8 or 10lb)
6. kettlebell swings with 20 or 25lb
7. kettlebell swing up to forehead 18lb
8. kettlebell hot potato exercise 15lb
Each exercise run through twice at 1min a piece
We then repeated the circuit on a running 10 min clock once through
Dana also just informed me that she has started her primal diet and today would be her day 3. She recommends a cool recipe that is sure to please.
Needed: muffin tin, eggs, veggies
saute veggies (ever so slightly)
use 4 egg whites and 3 whole eggs.
put the sauteed veggies in the muffin tin and then add enough egg to each for little mini egg muffin frittatas. oven 350, approx 15-20 min.
Yum, I'm trying this one tomorrow!
My paleo diet officially starts July 6th. I'm trying to cut down on some of the "bad" stuff now, as to not shock my system as much. We'll see.
Wednesday, 22 June 2011
day 17, be the change
hmm...
post lunch.......it was pretty tasty.
weight: 170
fat %: 25.2
water %: 54.2
Tonight I've got bootcamp again, thank goodness. Because, I am an eating machine. I'm looking forward to the paleo challenge. I need some accountability and some discipline!
Check back later!
post lunch.......it was pretty tasty.
weight: 170
fat %: 25.2
water %: 54.2
Tonight I've got bootcamp again, thank goodness. Because, I am an eating machine. I'm looking forward to the paleo challenge. I need some accountability and some discipline!
Check back later!
Feeling good today.
Today, Day #16:
Weight: 168.2
Fat %: 24.7
water %: 54.5
We had a good workout last night at Kettlebell bootcamp. Warmed up with our usual inch worms, crucifix and scorpions to open up our hips. We then moved on to some ab exercises using the kettlebell to increase the resistance. We then accomplished a grouping of three different plank exercises with short, full and super plank positions.
After this we split into pairs and worked on a 4 station set.
1. Using a medicine ball, seated position, throwing overhead to partner catching ball, rolling back hitting the medicine ball behind your head on the ground and then sit up to pass for 2 min.
2. Medicine ball, standing position, throwing the ball overhead with slight bent knee and using a hip thrust to pass the ball to partner X5, then chest pass X5, shot put pass each arm X5, and finally granny (underhand) pass X5. 2min
3. ladder drills and hurdle for 2 min
4. ladder drill with horizontal plank drill (ouch) 2min.
All of us sufficiently warmed up we were about to embark on our 2nd of three straw runs.
If you recall from my first straw run, completed a couple weeks ago, I had run 6 3/4 laps in the 15 min time frame.
This time I finished 7 1/4. Oh yeah, I'm improving already!
This made me feel good. My first mile was completed in under 8min. ( 7:58 I think) last time it was 8:13.
Another good paleo guideline I found online:
http://desertcrossfit.typepad.com/Paleo_Food_List.pdf
Weight: 168.2
Fat %: 24.7
water %: 54.5
We had a good workout last night at Kettlebell bootcamp. Warmed up with our usual inch worms, crucifix and scorpions to open up our hips. We then moved on to some ab exercises using the kettlebell to increase the resistance. We then accomplished a grouping of three different plank exercises with short, full and super plank positions.
After this we split into pairs and worked on a 4 station set.
1. Using a medicine ball, seated position, throwing overhead to partner catching ball, rolling back hitting the medicine ball behind your head on the ground and then sit up to pass for 2 min.
2. Medicine ball, standing position, throwing the ball overhead with slight bent knee and using a hip thrust to pass the ball to partner X5, then chest pass X5, shot put pass each arm X5, and finally granny (underhand) pass X5. 2min
3. ladder drills and hurdle for 2 min
4. ladder drill with horizontal plank drill (ouch) 2min.
All of us sufficiently warmed up we were about to embark on our 2nd of three straw runs.
If you recall from my first straw run, completed a couple weeks ago, I had run 6 3/4 laps in the 15 min time frame.
This time I finished 7 1/4. Oh yeah, I'm improving already!
This made me feel good. My first mile was completed in under 8min. ( 7:58 I think) last time it was 8:13.
Another good paleo guideline I found online:
http://desertcrossfit.typepad.com/Paleo_Food_List.pdf
Monday, 20 June 2011
Progress comes in many forms.
Day 10
weight: 170.4
fat %: 25.2
water volume %: 54.2
Day 11
weight: 169
body fat %: 25
water volume %: 54.3
Day 12
weight: 168
body fat: 24.8
water %: 54.6
Day 13
weight: 169.5
body fat: 25.2
water %: 54
Day 14
weight: 170
body fat: 25.2
water %: 54.2
Day 15
weight: 176
body fat: 26.2
water %: 53.2
Dear Heather,
Your progress thus far illustrates that you still have a hard time with consistency and that when you have a schedule with other people to help keep you accountable you do great. When you don't, you give in to sin like so many before "her." Ah yes, the woes of monthly cycles and is it food addiction, emotional eating, over-eating, eating too fast or all of the above.
I've decided to embark on a 6 week trial of sorts. Not new by any means, just new to me.
The Paleo challenge. Beginning July 6, 2011, I will embark on a 6 week Paleo challenge. Hopefully not alone. I would really like support on this one, I sincerely hope that my partner will join me in this test of mind over matter. Anyone else??
If you aren't aware of the Paleo diet, here's some additional info: (information taken and gleaned from the crossfit portland website) I am going to do my own challenge(no cost): Whereas any of you are welcome to join the crossfit pdx challenge as well.
First, you must sleep. Second, you must eat meat at every meal.
This is a Paleo Challenge, which means you are consuming “meat and veggies, nuts and seeds, some fruit little starch and no sugar.” Fish is fine. We will not accept tofu or any other soy product, beans and rice, or dairy as a protein source for this challenge.Third, you must consume vegetables. Fourth, you must record your food, sleep, lifestyle habits honestly and daily. Fifth, you will be partnered up with an accountability partner. Sixth, there is an alcohol limit per week. Seventh, you must take before, during, and after pictures. Eighth, there are NO cheat days on this Paleo Challenge. Nineth, if you have special health issues, please contact us before you register so we can see if the Paleo Challenge is right for you.
weight: 170.4
fat %: 25.2
water volume %: 54.2
Day 11
weight: 169
body fat %: 25
water volume %: 54.3
Day 12
weight: 168
body fat: 24.8
water %: 54.6
Day 13
weight: 169.5
body fat: 25.2
water %: 54
Day 14
weight: 170
body fat: 25.2
water %: 54.2
Day 15
weight: 176
body fat: 26.2
water %: 53.2
Dear Heather,
Your progress thus far illustrates that you still have a hard time with consistency and that when you have a schedule with other people to help keep you accountable you do great. When you don't, you give in to sin like so many before "her." Ah yes, the woes of monthly cycles and is it food addiction, emotional eating, over-eating, eating too fast or all of the above.
I've decided to embark on a 6 week trial of sorts. Not new by any means, just new to me.
The Paleo challenge. Beginning July 6, 2011, I will embark on a 6 week Paleo challenge. Hopefully not alone. I would really like support on this one, I sincerely hope that my partner will join me in this test of mind over matter. Anyone else??
If you aren't aware of the Paleo diet, here's some additional info: (information taken and gleaned from the crossfit portland website) I am going to do my own challenge(no cost): Whereas any of you are welcome to join the crossfit pdx challenge as well.
The Paleo Challenge is 6 weeks of being honest to yourself and facing your choices around food, sleep, and lifestyle management. You will be required to track and document multiple aspects of your everyday activities so we can best help you cement life change for the future. The Paleo Challenge is more than just a diet of “meat and veggies”. It is a way of life that takes practice to sustain.
You do not have to be a member at CrossFit Portland to do the Paleo Challenge. You just need internet and you can join us in this challenge from anywhere in the world.
There are strict rules governing the Paleo Challenge. Before signing up, please understand the commitment you are making.
Cost & Signing Up
What you can expect from the Paleo Challenge
The Challenge Itinerary
Suggestions to make this Challenge successful
FAQ
What you can expect from the Paleo Challenge
The Challenge Itinerary
Suggestions to make this Challenge successful
FAQ
Sleep is the most important piece to whole health. You will be graded on your sleep habits. There are two seperate scores for your sleep, the first is time to bed. The second is hours of sleep. Your sleep quality will kibosh any benefit you may be receiving from eating better sources of food on this challenge.
This is a Paleo Challenge, which means you are consuming “meat and veggies, nuts and seeds, some fruit little starch and no sugar.” Fish is fine. We will not accept tofu or any other soy product, beans and rice, or dairy as a protein source for this challenge.
“Eat meat that once had a face and a soul” – Robb Wolf
You don’t have to like them, but you must eat them, ¼ to ½ pound per meal.
You and your partner must communicate 5 out of 7 days per week. Communication can be via phone, email, text, or in person.
Alcoholic Beverages ok to consume:
1) Red or White Wine
2) Nor Cal Margarita 1-2 shots of tequila, squeeze of lime, salt on the glass, soda water.
3) Vodka with a squeeze of orange and soda water
4) Gin with soda water
5) any non-sugar beverage you can create
6) No Tonic Water! Soda water is ok.
2) Nor Cal Margarita 1-2 shots of tequila, squeeze of lime, salt on the glass, soda water.
3) Vodka with a squeeze of orange and soda water
4) Gin with soda water
5) any non-sugar beverage you can create
6) No Tonic Water! Soda water is ok.
Take the picture in front of a white wall, wearing only shorts if you are a boy, or shorts and a sports bra if you are a girl. The photographer will need to stand between 5 and 8 feet from you, and fill the frame with you.
The first set of photos must be taken during the first week of the challenge. A second set of photos must be taken the third week, and the final photos to be taken at the completion of the challenge. The photos to be taken are a front view, a right side view and a left side view, and a back view. Wear the same clothing, take the photos at the same time during the day, use the same lighting, etc.
This is a strict 6 weeks. Now if you cheat you are not kicked out of the challenge, but you are doing a disservice to all the hard work you have put in. It takes up to two weeks to recover from a cheat. It can take up to a month if it was a blow out. Please eat clean and reference recipes, ask accountability partners, or trainers for ideas on how to eat clean during a special event. (Need an excuse? Say you might have an allergy.)
Cost & Signing Up with crossfit PDX
The cost for the Paleo Challenge is $200. The coaches need to spend a considerable amount of time reviewing your activities and providing you with feedback during the challenge. If you are interested in signing up for the Paleo Challenge, please email rochelle-AT-crossfitportland.com
Frequently Asked Questions
How much fruit can I have in a day?
- We recommend eating fruit only after workouts. Though, when first transitioning to Paleo, fruit is a great diversion from cheats. So, we are giving you a fruit serving grade everyday. Dried fruit is a worse choice than fresh fruit so please try to abstain from it for the duration of the challenge.
- We recommend eating fruit only after workouts. Though, when first transitioning to Paleo, fruit is a great diversion from cheats. So, we are giving you a fruit serving grade everyday. Dried fruit is a worse choice than fresh fruit so please try to abstain from it for the duration of the challenge.
What about squash, sweet potatoes, yams and other starchy vegetables?
- We would like to see the starch type foods consumed only post WOD. Though we realize this is asking a lot. If the consumption of sweet poatoes, yams and other starchy vegetables becomes an issue your trainer will let you know.
- We would like to see the starch type foods consumed only post WOD. Though we realize this is asking a lot. If the consumption of sweet poatoes, yams and other starchy vegetables becomes an issue your trainer will let you know.
I know I am suppose to eat meat, veggies at a meal. How much meat?
- A rough guideline for meat is to make a loose fist and consume that much meat (lean). If your meat is fattier i.e. ground meat, lamb, fish, dark meat then you will need to consume more of the meat or add about a half fist of lean protein in addition to your fist of fattier meat.
- A rough guideline for meat is to make a loose fist and consume that much meat (lean). If your meat is fattier i.e. ground meat, lamb, fish, dark meat then you will need to consume more of the meat or add about a half fist of lean protein in addition to your fist of fattier meat.
How much veggies should I eat? Is there a limit?
- We would love to see each and every person consume 8 cups per day, this breaks down to 2 cups per meal if you eat four meals per day. Veggies (non-starch) are unlimited and a great way to curb the hunger bug-the snacking bug.
- We would love to see each and every person consume 8 cups per day, this breaks down to 2 cups per meal if you eat four meals per day. Veggies (non-starch) are unlimited and a great way to curb the hunger bug-the snacking bug.
What about carrots? Are they a starch and limited or a non-starch?
- If the carrot is being consumed raw, then the quantity is not limited. If the carrot is cooked then the serving recommendations for starchy vegetables should be followed.
- If the carrot is being consumed raw, then the quantity is not limited. If the carrot is cooked then the serving recommendations for starchy vegetables should be followed.
Is eating all this fat okay?
- Though historically (from 1970’s on) fat has been considered an enemy to the body. We assure you that this is not true. As long as the fat source is non-hydrogenated, unprocessed, and as natural a source as can be found, it is great for your bodies, brain, joints and as a fuel source.
- Though historically (from 1970’s on) fat has been considered an enemy to the body. We assure you that this is not true. As long as the fat source is non-hydrogenated, unprocessed, and as natural a source as can be found, it is great for your bodies, brain, joints and as a fuel source.
Can I eat fatty cuts of meat?
- See above for full answer, but yes. Chicken thighs, lamb, pork, beef are all ok. Remember, the source matters find local- ideally Grass-Fed sources. (Order some meat from Baldhill Farms by calling 541-753-3500 or check out their website at http://www.4baldhillfarm.com/index.php.) They deliver to Portland.
- See above for full answer, but yes. Chicken thighs, lamb, pork, beef are all ok. Remember, the source matters find local- ideally Grass-Fed sources. (Order some meat from Baldhill Farms by calling 541-753-3500 or check out their website at http://www.4baldhillfarm.com/index.php.) They deliver to Portland.
– How much fat should I consume at a meal?
-Our recommendations are to start on the high side and trim the fat out to lean out, once you have fully converted to Paleo. For a small- medium person 80-140 grams is recommended. For a heftier sized person, 130-190 grams is recommended.
-Our recommendations are to start on the high side and trim the fat out to lean out, once you have fully converted to Paleo. For a small- medium person 80-140 grams is recommended. For a heftier sized person, 130-190 grams is recommended.
Are peanuts and cashews a Nut or a Legume?
- Peanuts are a legume and should not be consumed. “So cashews can join their other peculiar cousins of the ‘nut’ family, the peanut, which also is not a nut, but a legume that grows underground.”
- Peanuts are a legume and should not be consumed. “So cashews can join their other peculiar cousins of the ‘nut’ family, the peanut, which also is not a nut, but a legume that grows underground.”
What about milk substitutes?
- No milk substitutes, other than coconut milk from a can. The wide variety of So-Delicious available on the Market are delicious and a great substitute after the Paleo Challenge ☺
- No milk substitutes, other than coconut milk from a can. The wide variety of So-Delicious available on the Market are delicious and a great substitute after the Paleo Challenge ☺
Is deli meat okay?
- Deli meat is a good source of protein in a pinch. This highly processed meat can have some secret sugar added, or other unhealthy preservatives.
- Deli meat is a good source of protein in a pinch. This highly processed meat can have some secret sugar added, or other unhealthy preservatives.
I’m on my first week of paleo and I feel hungry, tired, have a headache, and lethargic. My workouts seem slow and I feel weak. Is this normal?
- Yes, this is totally normal. Sugar is a drug and you are now going through withdrawal. For most, it can take from 1-3 weeks for your body to make the transition to Paleo and start using fat more efficiently as the primary energy source for daily living. You might feel really hungry the first week or two. That is your body adjusting to the reduced carbohydrate intake. Read this article about the transition to stay encouraged!
- Yes, this is totally normal. Sugar is a drug and you are now going through withdrawal. For most, it can take from 1-3 weeks for your body to make the transition to Paleo and start using fat more efficiently as the primary energy source for daily living. You might feel really hungry the first week or two. That is your body adjusting to the reduced carbohydrate intake. Read this article about the transition to stay encouraged!
I get calcium from dairy. Will I need to supplement if I go paleo?
- No you will not need to supplement.
- No you will not need to supplement.
Is eating all this protein bad for my kidneys?
Your friends might tell you, “eating all that meat is bad for you kidneys.” The following exerpt is from The Paleo Diet website.
I was wondering how you explain the benefits of the diet to those with severe hypertension and renal disease. High protein diets have a very high potential renal acid load. Even with a balance of fruits and vegetables, the protein would seem to add harmful strain on the kidneys.
Patients with pre-existing kidney disease and secondary hypertension as a direct result of this condition will worsen when given a high protein diet. This observation stems primarily from the work of Brenner and colleagues (1). Glomerulosclerosis elevates urinary albumin concentrations because of altered glomerular permeability. In patients with pre-existing kidney disease, reduced protein diets reduce GFR and urinary albumin. Brenner then took a leap of faith by suggesting that chronic high protein diets may underlie the development of glomerulosclerosis because they increase GFR which in turn induces nephrotic hyperfiltration causing glomerulosclerosis.
The Achilles heel of this hypothesis is that elevated GFR from increased dietary protein had only been shown under short-term conditions (1-4 wks). At the time in 1982, no one had bothered to examine kidney function with chronic high protein diets in healthy normals.
Arne Astrup’s group finally got around to doing this experiment in 1999 in a randomized dietary intervention over a 6-month period comparing a high protein diet (25% energy) vs. a low protein diet (12% energy) (2).
Kidney function remained normal; GFR expressed per unit kidney volume did not change, nor did albumin appear in the urine. The conclusion was, “Moderate changes in dietary protein intake cause adaptive alterations in renal size and function without indications of adverse effects.”
1. Brenner BM, Meyer TW, Hostetter TH. Dietary protein intake and the progressive nature of kidney disease: the role of hemodynamically mediated glomerular injury in the pathogenesis of progressive glomerular sclerosis in aging, renal ablation, and intrinsic renal disease. N Engl J Med. 1982 Sep 9;307(11):652-9
2. Skov AR, Toubro S, Bulow J, Krabbe K, Parving HH, Astrup A. Changes in renal function during weight loss induced by high vs. low-protein low-fat diets in overweight subjects. Int J Obes Relat Metab Disord. 1999 Nov;23(11):1,170-7.
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