Triumphant

I never thought that I would find a spin class harder than Seby or Josh's class at the Pro Club but ..I was very clearly wrong. To be fair, I am not at the same level of fitness that I was when I was taking Seby's class but there is no doubt in my mind that this class was hard.

So I am officially moved in to my temporary housing in San Diego and as a part of getting settled, I found a gym and a few trails nearby. My bike is still home in Seattle but I hope to get it here soon. Since the fam is still home, I have a little bit of flexibility with my workouts.

Today was my first 5:45am spin class at the LA Fitness near my place. So I had to get over my gym snobbery-- the club back WA was very posh and this one is well, not. But it works:). So the bikes are not LeMond and the club doesn't provide towels and heart rate monitors, but the class was just as hardcore as what I was used to. and the music was great- she played everything from Daddy Yankee, Yin Yang twins and Justi Timberlake...

We did speed work (with lots of resistance) , hill climbs and a really long endurance session. It felt really good. I realized today that spinning is my drug. I feel so good and so strong when I am powering my way through an incredibly difficult spin class. When it feels like I cannot make it and somehow I dig deep enough to push through- I feel triumphant.

Physically challenging exercise - I mean really pushing yourself , is so incredibly valuable for the mind and the spirit. The physical benefits are just a bonus

Protein Protein .. where for art thou

After almost 2 months of being a vegan, I feel better overall and that I am doing more to keep my body healthy. However, the one thing I've not feeling so great about is that I know without a doubt, that my muscle mass has decreased. Not only can I feel it in my arms and legs, but I have confirmed it with my fat monitoring scale. ...+3% body fat.:0

So from what I've read, if you body doesn't get enough protein, it starts to use existing protein from muscles. So in effect, my body is feeding off of my muscles.

I've been working hard to make sure I eat complete proteins (beans/rice, Peanut butter with wheat bread). But not enough. I have tofu with rice for lunch or tomato soup with tofu. For dinner it is usually stir fry and I usually have a protein shake or a wheat toast (sprout bread). The snacks are a bit of a problem. Lately, I've been eating girl scout cookies...but I try to focus on fruits..

So what I am going to do... This loss of muscle mass is not something I'm willing to accept. So I am going to reintroduce limited seafood - but refrain from any cow/pig /poultry products. And I will also focus on including 3-4 servings of fresh juices ..as well as a juice fast at least once a week.

Well, Anything worth doing is worth doing well -- however difficult it is.

My life as a vegan - 30 days later

So I completed 30 days of being a vegan.. Eating only vegetable protein. I wanted to see how hard it would be and if I could really live as a vegan. Here is my summary and decision.

Highlights:

• Veggies taste really good. Focusing on the veggies amplifies the flavor.
• Soups are a fantastic way to live as a vegan. I learned to make really great soups. My favorite is sweet potato and leek soup..(with or without tofu).
• I also discovered that Thai curry tofu is almost as delicious as chicken curry.
• My digestive system works much better without animal protein
• I feel satiated but not full.
• I feel energetic.
• I loss 4 lbs.
• I am strong enough to cook for the family and not eat what I make.
• I found out how to make a killer vegan sweet potato pie.
• I discovered great butter substitute... Smart balance buttery spread..made with EVOO, flaxseed oil and safflower oil. The big plus is it has Omega 3 and 6.
• I feel like I am doing the best thing for my health.
  

Lowlights:

• I really miss eggs and have trouble finding good things for breakfast.
• I am pretty certain that I lost muscle -- although I have substituted Hot Yoga for my strength training.
• I consume more carbohydrates (albeit whole grains)...which I don't believe is not sure is good for my weight.
• I think my mix of grains to vegetable protein is slightly off. I need to learn a bit more about the right ratios.
• It is hard to avoid things made with milk or eggs (i.e. breads, pasta, butter)

So the net of this - is that I have decided to remain a vegan ... most of the time. I will not freak out if I have something made with butter or eggs- but I will avoid pure animal protein (all meats and poultry) and will occasionally have seafood. I will continue to eat whole grains and limit sugar intake (super hard:)). My goal will be to limit animal protein (seafood, things made with a.p) to 10% of my diet.

My 30 day challenge was proof that I can do it. If I can do it, I must do it. It is the best thing for my body.

My life as vegan (week 1)

11 years ago I decided to eliminate red meat from my diet. It wasn't for any deep philosophical belief associated with animal cruelty nor was it due to a health concern. I eliminated red meat because I just felt better when I didn't eat it. I don't like the feeling of being full and I always felt really full after eating meat.

So a few months back, after learning about family illnesses (cancer) and learning about my own auto immune diseases (Lupus, Graves disease, possible MS and Sjogrens) - I decided to do a bit of research to understand how to keep myself well. Also by learning a bit more, I thought I could be more helpful to my loved ones. I learned a bunch about risk factors and in particular - the impact of food on disease. I learned that consumption of animal protein was positively correlated to cancer and autoimmune disorders. The best way to reduce risk (according to the research from The China Study) was to have a vegan diet.

I decided that I would give it a try for 30 days...

So week 1 ---so far so good. Luckily I really like veggies. I'm going to do my best!

Yin and Yang of Hot Yoga and Spin Class

So my workout routine looks like this... Spin on M and F, Weights on Tues and Thursday and Hot Yoga on Wed,Sat (and occasionally Sunday). Each workout is very different and enjoyable for different reasons.
I love spin -because of the extreme cardiovascular and muscular challenge. Working through the burning sensation and the anaerobic challenge - makes me feel like I really accomplished something. It gives me a boost for the day. Also the mid morning endorphin rush can't be beat.

I love Hot Yoga because it is extreme - the 105 degree temperature is unlike anything I've experienced. Also the postures are quite challenging - especially the balancing poses. But more than the physical challenge, yoga brings about the need to be totally present - not focused on anything at all. In order to succeed in the poses, I need to be totally in the moment - focused on my body and my breath. This is something I've been able to carry with me in other parts of my day "off the mat". I am really enjoying the mind/body connection. Also it makes me want to put good things into my body.

Weight training - I love feeling strong and I like my body best when I have definition .

So while all of this seems a bit schizophrenic, it is working for me....

Work through the fire

Snow in Seattle is a pretty rare occurrence. So rare, that when it happens - everything comes to a bit of a standstill. Over the last 10 days or so, we have had a total of 13 inches of snow. While it is certainly a beautiful sight, the department of transportation and residents are ill prepared for such a dumping. Only the highways are plowed and passage on other roads is possible only by tracks left in the snow by other drivers. The result is that many neighborhoods are crippled, streets are treacherous and it is just down right frustrating to travel. I'm from the East Coast, so the weather doesn't bother me, traveling in it does.

Last night, it started snowing....again. The weather man said it would turn into rain, but when I went to bed , there were about 3 inches on my deck.

I decided that I would go back to working out outside of my home . I am not as disciplined as I need to be in order to get the most out of my workouts. I am especially vulnerable to the little boy with Batman pajamas. I'd much rather hang out with him than sweat away on my bike or the treadmill.

So I get up at 4:30, ready to go to the gym. Thinking I'd do weights first then spinning, I put on my cycling pants and grab my already packed bag with my work clothes inside. But first, I grab my phone and suck up a few minutes checking email and Facebook, of course. I hear the pouring rain. I'm thinking ..hmm maybe I shouldn't go.

I head downstairs, determined to get out of the house. But the little voice in my head says..." oh no, the roads are probably slippery, your car is not built for this type of weather, you might get into an accident, better stay here". I look out the window and think perhaps I should work out in the basement. Just do the Spinnervales tape.

It took all of my might, to put on my coat and drag myself out of the house , into the rainy, slushy, cold weather and haul myself and stuff into my car.

When I got to the gym, I felt good. As I pushed myself through Josh's tough spin class, I felt great. Toward the end, he had us do sprints with super high resistance - which burns like crazy. As we were nearing the last sprint, he said, " Work through the fire, you can do it." The fire today, was not just the burn in my quads and glutes, but it was also my inner couch potato who tried to convince me to stay home. Work through the fire..... I'll remember that.

Prework power nap

I got up at 4 am arrived at the gym by 5 ish. I did weights and then took an intense spin class. Usually Friday spin is the toughest, followed by Monday and then the Wed class is not worth attending since it is way too easy.

Anyway -- today's class was a super tough class. There were very little recoveries (reminded me of SEBY's class ) and lots of seated climbs. We then did these sprints at an level 8 resistance . My legs were yelling obscenities at me.

When it was all over , I felt great - as I usually do. Great because of the endorphin rush and great that I didn't stop -even though my legs wanted to.

The problem was that by 8:30 , as I was preparing to grab my laptop and walk out the door, I had an overwhelming urge to take a nap. So I did.

Spinning and Biking

So today - I got up at 4:15 and got on the computer (in the bed -- sad I know). Then headed out to the gym to get a quick ab workout in before spin class. Yesterday I did arms and shoulders- courtesy of Px90. Which by the way, has a some really tough workouts . Even those without weights are pretty challenging.

Anyway, today I did spin - which was only moderately hard (new teacher - she needs to toughen up a bit) , then I came home - got kids ready, then biked to work.

Biking to work is something that I have always thought about, but I've only done it once. The barrier has been my outfits and the possibility of sweating. I've wondered "Do I carry an extra outfit? Wear my bike shoes and bring an extra pair? Do I wear a backpack or use my rack? And what about helmet head hair? "

Well today, I put all that aside , and decided to ride. Truthfully, my car needs to go into the body shop - because I ruined the spoiler . But I digress.... I decided to ride and it wasn't half bad. I wore a pretty casual outfit, with my Cole Haan loafers (No clipping in with my bike shoes) and wore my hair back in a ponytail. I wore a windbreaker - since the weather is so unpredictable. As I made my way up the small monster hill, I realized the jacket was a mistake. As I crested, I started to break a sweat. I made it to work and luckily had enough time to freshen up before my meeting.

I think I may do it again:)

Get out of bed!

• 5am - lying in the bed thinking about getting up. Feeling tired and loving the way the bed
  feels
  5:15 - thinking that I need to decide if I am going to the gym or not
  5:45 - Telling myself to GET OUT OF THE BED. Jumping up - thinking that if I
  get to the gym - perhaps I can catch 45 min of spin
  6:15 Hop on bike - but
  decide to listen to my own music instead of music in class. ( kinda rude but I
  was not in the mood for hard rock).
  6:45 - wanting to cry because my legs
  are ON FIRE. Hill climb -heavy seated climb and standing speed. Uggh
  7:15 - Still going
  because class is 90 minutes today ..yay
  7:30 - finish class.. feeling good but a
  little tired.
  8:00 thinking that I will be sore because of my heavy leg
  workout yesterday
  and this long spin class
  
  6pm - wrapping up my day, feeling a little
  soreness in my legs and back.
  8pm - definitely sore - having trouble walking up stairs.

Handle it....one day at a time

Some people are sensitive to caffeine, other to nitrates, some are even sensitive to red dye #14. I am sensitive to endorphin induced serotonin. Working out is like a drug. Spin class in particular, makes me a little high. It is somewhat of a spiritual experience for me. The woman that starts spin is not the same woman that finishes. Some time between minute 15 and minute 20, I transform from a struggling person who would rather be in the bed, to a strong athlete who feels like she can do anything. I begin the class saying give me strength, by the end of class I'm saying bring it on! What I like most about spin class is that you can make it as hard as you can handle. And handle it I do.

One of my favorite spin instructors would always say "It won't be easy...handle it". Growth happens during the toughest part of the class - when you are working the hardest. I repeat that phrase often - during spin class and at other times. The fact is, very few things are easy - and if they are it means there is no growth. Whether it is finishing spin class, staying motivated to finish my book, working through relationship challenges or work related issues.. It is not easy. My task is to handle it.

So I've been thinking about my need to have a big goal. I've decided that I don't want a big goal right now. Staying consistent and on track - one day at a time... is a big enough goal right now.

I am not Josh

Monday spin class is usually packed. So packed that it is hard to secure my favorite bike. The popularity is due to the teacher , Josh. Josh is one of the fitness directors at the club. He is the most approachable, most engaging , most encouraging person you could ever meet. Plus he is VERY easy on the eyes. Also his classes are usually pretty challenging - but he makes it bearable by providing clear instructions and awesome music. Today Josh was not there.

Seby was subbing for Josh. In a wonderful french accent, Seby introduced himself to the class by saying " Hi everyone, I am not Josh" . He said he did not have the same music as Josh and his class was not like Josh's. I had no idea what I was in for..nor did the class.

Seby uses high energy techno/trance music with a little bit of hip/hop mixed in. To say his class was intense , would be a gross understatement. I've been a pretty consistent spinner for about 2 years - and I don't think I've ever had a class that was as hard as Seby's . For starters - the warm up was at 110mph . It was a hill climb class and he didn't want us to drop below 75mph - even at the toughest resistance. His idea of recovery was standing....seriously a standing recovery. At first , I just thought boy am I out of shape. Then as I looked around the room at the grimaces and heard all of the heavy breathing, I realized that it wasn't just me.

When it was all done, I felt like I needed a t-shirt that said "I survived Seby" . I didn't wear my heart rate monitor , but I am sure that I burned well over 1000 calories.

So Seby - thanks for pushing me today. As hard as it was , I would gladly do it again.

Find something to feel good about

Day 2 of getting back on the spin wagon. Wednesday's used to be my favorite day because of the intense endurance work and the lasting endorphin rush. Today I was more anxious than excited. I knew wasn't as concerned about my cardio endurance as I was my muscle endurance. I know that even at 13lbs heavier, I am still pretty fit (from a cardiovascular perspective). The problem however was my muscle endurance. The last 3 months of inactivity has caused a serious reduction in muscle tone and endurance , no doubt. So I sat on the bike - ready to go as far as my body would take me. In my head I told myself to go hard but i was prepared to take off resistance if I needed to.

But I didn't.

I pushed and pushed and felt my quads and glutes burn with pain. At one point I yelled out - because it was so tough. I wasn't alone - the instructor was pouring it on today. As usual- she is very motivating and always manages to squeeze in some little line that keeps me going. Today the line was "I know your legs are on fire - they should be, but find something to feel good about. Your breathing, your posture- the fact that you are here". That was it for me: Find something to feel good about. I thought about it and started to acknowledge the things I felt good about - the fact that I had gotten my butt out of bed; that my bike pants still fit ; that spin class actually works both with bike riding and losing weight. That phrase was enough to sustain me through the rest of the 60 min of torture- without letting up on the resistance.

I should certainly apply this phrase to other areas of my life - perhaps it will get me through too.

New level of multitasking

This week I've been super busy and trying to work out whenever I can. I'm off track with swimming - part due to my goggles and part due to begin too tired to get up at 4:30. Working out whenever I can has created some interesting new discoveries. The most notable is that my indoor riding (which is usually pretty boring) has improved quite significantly. Thanks to my bike book rack - I reached a new level of multitasking.. I was able to get in 2 nice 2 hour rides by reading during one ride and working during the other . Not sure that I need to continue to mix work and working out -- but for this week it really worked for me. With my wireless keyboard, book rack and monitor - I'm able to reach a new level of effectiveness.

Part of the team....

So it is official . I am now part of the triathlon team at my gym. I thought about it for quite a while but decided to pull the trigger because I thought it would be a great way to keep me on task. Plus it would be a good way to meet people with similar goals. I'm such a loner -but this is the year I am going to be well, less of a loner. The first team workout was Saturday - but I missed it due to prior commitment to attend a good friend's birthday party and the democratic caucuses. My friend's party was great. It was an Xbox Dance Dance Revolution party - for adults. It was so much fun ...and a bit of a workout. Future triathlon team workouts are on Saturday am at 7 and spin classes during the week. We will also have organized brick workouts, running clinics and swim improvement sessions. It is way overpriced for what I get, but I think it will keep me motivated.

My workouts for the last 3 days have been very light. I only did strength training on my legs (with my elastic band). I've been so sick that I've not been up to much. I stayed in the bed most of the day on Friday . I caught some sort of virus type thing that has me really out of it.
I'll try to get back in the swing of things by Monday.

I'm reading a few really good books that I'm using to supplement my clean eating plan. I bought the clean eating cookbook by Tosca Reno and some of the recipes look pretty interesting. I also bought her workout book to learn a bit more about preparation for fitness/figure competitions. Not that I'm planning to do this, but I'd like to know what it is all about. I'm also reading Shrink Fat, Feed Muscle - which is actually net new information. It talks about the role of fiber and Vitamin C in the diet. I'd always believed that I got plenty of vitamin C but after reading the book, I think I could benefit from more. This was actually a pretty interesting book in that the formula for the optimal diet (protein + vitamin c+ fiber) works to feed muscle and shrink fat cells. I'm almost done - I'll post a summary when I'm finished.

My food has been ok - except for lots of tea (feels good when I'm sick) and a few cookies. Also my nutrition on Thursday was horrible . I at 1650 calories but it was all junk. I had cake for lunch ...;0 ice cream for dinner. I was back on track Friday but geez .

Handle it

Got to the gym just about 15 minutes before spin class. That was just enough time to do a quick ab work out - then head over to class. Wednesdays are always endurance rides - which means we have to ride at a pretty tough resistance for the entire 60minutes- no intervals and no rests. This can be pretty hard - if I kick up the resistance. During this time I have to really focus - not complain or think about stopping - I have to just handle it. In order for me to really bring it, I need really great music. So I brought my own music - (Podrunner: cruise control 175bpm) . Sometimes I feel bad doing this -- but I do what I have to do to maximize my workout.

I finished class and then did arms and a quick 1 mile on the elliptical. I got home and I was exhausted. I wanted to go back to sleep but I went on with my day. I eventually got a big endorphin rush .

Calorie burn from exercise : 1050

Food:

• Access bar -- before working out-- these are supposed to be patented nutrition bars known for accelerating fat burn. 180c
• Coffee (155)
• Lunch:Lentils and Naan 375c
• Dinner: Homeade crabcake and stringbeans (380c)
• snacks - 4 miniatures 350c

1440 total

Spin again and baby got back.. too much

Spin again….

I got up early and feeling good , decided to take spin class.  Since this would be the first time in over 7 weeks, my plan was to take it easy. My expectations were low and I’d forgiven myself for bailing early before I stepped on the bike. 

Well , it started out ok – I was a little tentative. I really raised my seat high so that I would not put pressure on my knee.  Luckily, it was a fairly mild class in that Jeanine – the instructor, didn’t try to kill us (as she has done soo many times in the past).  Not only was I able to keep up but I stayed the entire class. AND I didn’t wimp out. I pushed the resistance and the cadence, and eventually lowered my seat.   I felt on top of the world .  I’m sooo happy to be back in spin class. It brings me so much joy and ooh, the endorphin rush.

 

Baby got back..way too much

So one of the cruelties of the scale (at least my scale) is that – while it can confirm that I have not gained weight, it shields me from the cold hard facts of fat distribution.  I’ve worked hard to manage my weight while recovering from surgery but of course I’ve done nothing to manage my fat.  I mean, to go from regular heavy cardio to nothing for 6 weeks—things were bound to change.   This cruel hard reality came crashing down on me this morning as I looked in the mirror at the gym . I have several favorite workout pants – some are more snug than others. Generally this is not a problem since the gym is full of snug attire and I’ve worked hard to make sure that someone won’t say “oh no she didn’t” when I walk by.   Well these particular pants are snug and perhaps have a bit less lycra than others. Anyway Let’s just say that when I looked in the mirror at my “back” , I realized that there was way too much.  I’ll have to stop getting dressed in the dark and do the butt check before I leave.  At least until I can tighten things upJ

FFF and I miss riding Lemond

So I’ve started to post my FFF plan and I’m excited about it (Especially AprilJ).  I’ll keep updating it as I get closer.   For those of you who will be participating with me - -adjust it for you. So if you already do 30+ in a month – double it. Do whatever works for you – just set the goal and stick it.  If you already get 2+ massages a month – do something else that feels luxurious or that feels good to you.  I’m planning activities that I never do (at least not regularly) .

 

I’m excited about this week’s workout. I’m adding a little more each day. Today I did 2 miles on the bike and I felt pretty good.  I’m think I’m going to go to spin class on Wed.     Problem is – I have absolutely NO quad strength. Can you believe that significant muscle atrophy starts to happen in about 14 days .  I’m going on 25 days so that means I have nothing.  I’m hopeful that I can make it through the class.

Yesterday I cried, Today I cycled

Yesterday was a rough day. Lifting my leg enough to avoid the pain of bumping it on the edge of the shower pan is something I have yet to accomplish. Not doing it yesterday, nearly broke me. As I recovered from the pain, the tears started...and they wouldn't stop. I felt sad that I wasn't recovering as quickly as I thought I would. I was sad that my walking was (and is) still very labored. I was sad that I gained 2 1/2 lbs. I promised myself I would not have a pity party - but yesterday I had to give in. My mopiness lasted most of the day. Last week when I was tempted to be mopey, I decided to go serve someone else. I ended up taking the kids to our local assisted living facility and visiting some of the residents. We've done this before and have come to know a few of the cute little ladies. Anyway - this was not an option yesterday as I was too far gone. I was in pain and angry that I decided to go through with the surgery.

Today- I got up and was able to lift my leg. Something that I have not been able to do post surgery. I was so excited that I decided that I was on a roll -- and that I should be brave and attempt to go to the gym. I got dressed (by myself), walked down to the car and drove to the club (A first!!) . Even if I didn't workout just looking at the equipment and being there would surely feel good. Well not only did I look but I worked out. I cycled for 10 minutes, elliptical for 4min and treadmill for 5 minutes. Ok so I wasn't able to complete 1 full revolution on the bike nor was I able to go faster than 1.5 on the treadmill , but any movement is good movement. I did a nice circuit and gravitron workout. I felt great and I know that each day will be better than the last. I finally feel like full recovery is in sight!

Feell the resistance and handle it /30 day challenge

Resistance -- I love it in spin class. I love piling on the resistance and challenging myself. I love feeling the tension in my legs and powering through it. I love how it feels to push through something that is really hard.

What is hard these days - is staying on track with my clean eating plan. Sometimes it feels as though the resistance is hard.. the temptation is the resistance, the stress, the need for comfort, the restlessness. I have found such good coping mechanisms but lately I've had trouble using them. I am feeling a little off kilter and a bit vulnerable. All this resistance is part of the process right - part of the ups and downs of weight loss and staying on track. Today's mantra in spin class was feel the resistance and handle it. I am recommitting myself to handling it.

So I really miss my family - back on the east coast. I mean really. The problem is I'm not sure I am ready to go back. We are discussing this a lot these days. While I would love to go back, I would be neurotic about making sure that I set myself up for success from a fitness perspective. I would need to live near a gym (like 10 min away), I'd need to live in a really beautiful place - so that could have really scenic runs. Well all of that is premature - we've just been thinking. Nothing concrete.

I need a challenge and I'd like some company. So here it is -- I have 4 weeks until surgery (unless I chicken out - which I am seriously considering) and that is enough time for a good meaty goal. My goal is to be more consistent. I've been averaging 6-8 hours a week but it has been 2 hours a day 3-4 days a week. So I'm shooting for 1 hour a day every day - except 1 day on the weekend that would be 30-40 hours in 30 days. I would also like to reduce body fat by 1%.

If you read this - you are in. What is your big 30 day goal?

I wanted more

So I’m trying to determine my 40th birthday celebration. I have a 8 months to go until the big day. Here is what I’m considering: ½ ironman in Florida, 5 sprint triathlons; a weekend at the spa with my girlfriends. I am thinking that my celebration will be long and extended. In fact – I may celebrate the entire year..once a month. I do know that the theme will be Forty, Fit and Fabulous. I’ll get it together in the next few weeks and then send out save the dates .

Today’s spin class was nothing short of torturous. Janelle – the instructor told us up front that it was the workout that she hated most but it was necessary. I’ve been on the road for the last week so I wasn’t sure if I was up for such a tough ride. It was all high cadence , high resistance drills. For me it was brutal and wonderful at the same time. It was super hard and my quads and glutes were on fire. But surprisingly when it was over, I wanted more. I could have probably gone another hour. I was really wishing it was a 2 hour class.

Food – well my Treo is broken and therefore I’m not meal tracking. I am may have to use paper or Fitday but I love the portability of my Treo. I’ve been doing ok but notice that when I am stressed (or feeling out of control of a situation) I eat sweets. That was what happened with the Krispy Kremes and the random chocolates that I’ve been enjoying.

Surgery –So I am really nervous about the after effects of surgery . I’m concerned about exercising post surgery. I know I will be able to swim and I’m sure I can do core work and abs but I’m worried. For one I’ll be home and that means access to more food. Secondly I’ll be unable to do any cardio for several weeks – I am concerned about gaining weight. I have 3 weeks to come up with a plan.