You survived your first full week and weekend on the Challenge, you spent countless hours in the kitchen last week chopping, roasting, grilling, and storing, and you've been in and out of the grocery store at least three times. Monday morning is suddenly the sunrise horizon, a bright mark instead of the dreaded beginning of the work week. A new week gives you a new hash-mark off your ten week challenge!
During the first minute of a 40 minute workout, you become acutely aware of the kinks, the pains, and your weaknesses. As the minutes roll on, you become strong, tired, energized and confident, frustrated. The ten week challenge delivers all the same emotions, but you have passed through the initial shock, the sugar crashes, the cravings, and the learning curve. Did you cheat? Maybe you did, but remember, the slate is clean, the week is new, and you have another opportunity to hash out another week of clean, portioned eating. Some of you have told me your sugar-crash stories, and most of you should have had one by now. If you haven't, don't worry, it's coming. The good news is that once you have it and power through it, you've survived.
Week two brings confidence, better time management, and a little more experimenting with flavor. You already know what the day's cooler of food looks like, and chances are you know exactly how many eggs and vegetable servings are in your fridge at this very moment. If you get a moment today, google some paleo recipes. Try new flavors, and stop by the store and pick up the new spices if they aren't already in your cabinet.
Remember why you took on this challenge. Is it summer weather and summer clothes? Is it to combat lurking high blood pressure or high cholesterol? Is it to become stronger and faster? Or maybe it's a blend of all the above unique to you. This week, you will start to feel the physical changes. You can look forward to sleeping like the dead, equalized energy throughout the day, clearer skin, joints moving like well-oiled machines, headaches and phlegm off to greener pastures. Think about how you felt two weeks ago, bloated on processed food, beer, and dairy. If you are checking a scale, stop it. It will take more than a couple of weeks for the pounds to drop. You will begin to notice things like belt settings changing, pants getting baggier, or if you have them, boobs not fitting quite the same in your Victoria's Secret.
I challenge you to find a new recipe and try it. Before Paleo, I might have used cumin 3 times/year when I made chili. Now, we buy it in giant size from the latin american grocery section, and use it almost daily. I've added, ground coriander, turmeric, herbs de Provence, smoked chipotle pepper, and all kinds of other seasonings to my spice cabinet. Eating Paleo is not restrictive, it's delicious. Yes, your portions seem restrictive, but they are actually natural and real, not overstuffed and oversized in the manner we've all grown accustomed to.
Talk to each other, share your frustrations and accomplishments. I'm happy to help, and you have plenty of resources in Dave, Amanda and Cindi too. Keep chomping through, and I can't wait to hear about the little successes along the way for you!
dog kiss
Monday, March 11, 2013
Monday, March 4, 2013
Welcome 10 week Paleo Zone Challenge Participants!
Today is Day 1 of the Paleo Zone Challenge, and I'm guessing you are feeling a little stressed about the commitment, excited about the changes coming your way, and overwhelmed at how much time you are spending thinking about food and food preparation already. Let's break down what you can expect from Week #1, and how you can be sure your first week is off to a successful start!
Plan and prepare, plan and prepare, plan and prepare. You will read these words many times, because this is the key to achieving your goal. If you have not yet gone to the store, then place that at the very top of your priority list, and I mean top, above brushing your teeth and and taking your next shower. Besides, a snow storm is coming. You can now cross bread and milk off your list, as you only need to get meat, eggs, vegetables and toilet paper. Have all the materials on hand to make your first week 100% successful, not 95%.
Know that Week #1 is a bit daunting. It's no different than the first minute of a long run, ridiculously hard WOD, or any other giant challenge you've faced. At this point, the game is equally mentally and physically challenging, and you must overcome both. But you have accepted big challenges before, and you can do it now. Focus on learning your new routine. Week #1 is filled with adaptation, changes, and lots of thought revolving around food and food prep. I assure you, by Week #2 this part won't be so difficult.
A couple of suggestions from a PZC vet:
Now, 3-2-1 GO!
Plan and prepare, plan and prepare, plan and prepare. You will read these words many times, because this is the key to achieving your goal. If you have not yet gone to the store, then place that at the very top of your priority list, and I mean top, above brushing your teeth and and taking your next shower. Besides, a snow storm is coming. You can now cross bread and milk off your list, as you only need to get meat, eggs, vegetables and toilet paper. Have all the materials on hand to make your first week 100% successful, not 95%.
Know that Week #1 is a bit daunting. It's no different than the first minute of a long run, ridiculously hard WOD, or any other giant challenge you've faced. At this point, the game is equally mentally and physically challenging, and you must overcome both. But you have accepted big challenges before, and you can do it now. Focus on learning your new routine. Week #1 is filled with adaptation, changes, and lots of thought revolving around food and food prep. I assure you, by Week #2 this part won't be so difficult.
A couple of suggestions from a PZC vet:
- Do not go more than 2.5 hours without eating. If you are eating 6 meals a day, and you are only awake for 16 hours a day, that's roughly every 2.5 hours. Once you get behind in your meals, it's hard to catch up. If you get behind, it's better to skip your last meal than to have it at 9:30 pm right before bed.
- Do NOT skimp on the water. Drink your body weight in ounces, and stick to it. If you are not getting up twice a night to pee, you aren't drinking enough (that will pass as your kidneys adapt and your body gets used to the hydration)
- Don't get fancy with your food yet. Instead, use the spices with which you are comfortable, and stick with grilled/roasted marinated or seasoned meat, and steamed or roasted veggies. Eat plain nuts or seeds, and learn your block sizes of each.
- Look at the block amounts. 1 small artichoke is 1 block, and so is 3 cups of Bok Choy. When you are not very hungry, go with the smaller block amounts. After your workout, have the larger amount blocks. If you like broccoli but don't want to eat 4 cups of it, split your blocks. Have 2 cups of broccoli with 1/4 c of sweet potato.
- Get rid of your weakness foods. If cookies have gotten you to where you are, get them OUT. For me it was red wine. When I started my challenge, I gave all my wine to my friends. Do not keep anything in the house that will allow failure in a weak moment.
- Know that you will experience negative physical changes - INITIALLY. You will get a headache, somewhere between 2 and 7 days. You will experience digestive changes as your intestines adapt. Your poop will look different and there will either be a traffic jam or a flood, it's different for everyone. All of these symptoms will pass, it's simply your body adapting.
- And finally, ASK QUESTIONS or EXPRESS CONCERNS!!!!! We want success for all you, and we are all here to help you WIN! Remember, 10 other people might have the same question as you, so post it here in the comments and I will answer it. Cindi and Amanda both have a lot of knowledge and experience with this, so ask them when you're in the Box.
Now, 3-2-1 GO!
Monday, February 18, 2013
What are you looking for?
What are you still looking for here? Go to Paleo Evolution and read about goals! While you're at it, hit the follow button!
Sunday, February 17, 2013
Don't Check this Out
No.... Check THIS out instead! www.paleoevolution.blogspot.com That's where I'm posting now, and there's already 2 posts! Come on over!
Saturday, February 16, 2013
We've Moved
I'm really excited because this blog has just hit 4,000 views in less than 2 months! Thank you for checking in and reading about the inane thoughts that travel through my mind. After some thought, I will be moving to Paleo Evolution, where the concepts will focus on clean eating, moving your body, and health topics relating to both.
Paleo Challenge Frederick will be dormant until, well, the next challenge, which starts in March. We will continue to use this site as a support and guidance forum for those in the challenge. Paleo Evolution, my new site, will include the types of posts I've done here. If you have an interest in eating cleaner, getting stronger and leaner, and improving your health, then I hope you will make the switch and continue to follow me.
Once you've decided to clean up your diet, it's often difficult to find others who not only accept your choices but encourage you as well. This site will be that neighborhood for you. Frustration (did you read yesterday's post?), success, and an honest look at the day by day challenges of searching for clean food in a saturated fat/corn syrup world.
Thank you again for reading my posts here and commenting. I enjoy writing, and I would love to see you at the new site!
Paleo Challenge Frederick will be dormant until, well, the next challenge, which starts in March. We will continue to use this site as a support and guidance forum for those in the challenge. Paleo Evolution, my new site, will include the types of posts I've done here. If you have an interest in eating cleaner, getting stronger and leaner, and improving your health, then I hope you will make the switch and continue to follow me.
Once you've decided to clean up your diet, it's often difficult to find others who not only accept your choices but encourage you as well. This site will be that neighborhood for you. Frustration (did you read yesterday's post?), success, and an honest look at the day by day challenges of searching for clean food in a saturated fat/corn syrup world.
Thank you again for reading my posts here and commenting. I enjoy writing, and I would love to see you at the new site!
Friday, February 15, 2013
What's Going on in that Head?
If it weren't for Botox, everyone yesterday would have known the sour mood, frustration, and general negativity I felt. Fortunately, my paralyzed forehead provided the neutral front for the war that was going on just a few millimeters behind it in my frontal lobe.
As quickly as "3-2-1 Go!" my downward spiral started yesterday morning, right about the time I usually begin writing for this blog. I put my 30-day challenge before and after pictures side by side, and saw... nothing. I zeroed in on my problem area, my mid-section that drives me crazy, and didn't see the waspy waistline I was looking for. Rational Brain was still talking to me at this point, but it was taking its last, desperate breaths. "You lost 8 lbs. You lost 3 inches. You lost 3% body fat. It was only 30 days." I even remembered that people have told me they can see a difference in me. And then the rational lights went out.
The negativity and weakness took over, evolving into frustration and then anger. I looked at the pictures again, and forced myself to get dressed for the gym. The inner voices were telling me that I screwed it up, that I'm not doing enough, even that I will, gasp, NEVER lose inches or look different. Once I accepted those voices, the irrationalization and futility set in. "I'm not going to change because I'm in my forties, I have some unknown medical condition that makes it impossible to lose weight." (really?) But here's where the repair of basket cased-ness began. I talked to Chris about how I was feeling. He tried to help me sort through why I was feeling that way, but I wasn't really accepting anything he was saying. Chris got to the gym before me, and gave Amanda a heads-up that Pistol Annie was on her way in.
When I got to the gym, I was called into the Principal's Office. Because Amanda is ridiculously honest (I love that about her), she pointed out some things to me that my negative brain was avoiding. She and Dave gave me a much needed reality check, redirected me, and forced me to look at the positive progress I have made. It truly is all about PERSPECTIVE we choose. There were areas of improvement visible in the pictures that I had not seen before. There were positives everywhere, but I had only seen one negative and blew it out of proportion.
Look, everyone has weakness. Everyone has a moment of negativity. I chose to accept it and endorse it - for a moment. The best choice I made was to bring others whom I trust into my brain, and allowed, this is key, allowed them to re-shape my thinking. I didn't put up barriers to their help. And then I kept at it. I could have used the lame excuse of Valentine's Day to further endorse my weak brain, to eat poorly, but I didn't.
Don't devalue all you've done because of a momentary lapse in positive progress. Get back at it and on it. Besides the fact that no one wants to be around negative energy, it's not healthy. It's destructive, exhausting, and futile. I got over myself, and today is another day to make progress and improvement. Know who your trusted friends are, and allow them to redirect you. I'm better, I'm happy, and I'm choosing to drink the proverbial Kool Aid out of the half-full glass (Kool Aid is definitely NOT paleo). My Workout in Negativity took me 2 hours to complete, which is an improvement on my previous time. I hope each time I'm faced with this workout, I achieve a new PR in time. Today, I'm happy and smiling. You just have to look at my mouth, because the botox hides the happy wrinkles too.
As quickly as "3-2-1 Go!" my downward spiral started yesterday morning, right about the time I usually begin writing for this blog. I put my 30-day challenge before and after pictures side by side, and saw... nothing. I zeroed in on my problem area, my mid-section that drives me crazy, and didn't see the waspy waistline I was looking for. Rational Brain was still talking to me at this point, but it was taking its last, desperate breaths. "You lost 8 lbs. You lost 3 inches. You lost 3% body fat. It was only 30 days." I even remembered that people have told me they can see a difference in me. And then the rational lights went out.
The negativity and weakness took over, evolving into frustration and then anger. I looked at the pictures again, and forced myself to get dressed for the gym. The inner voices were telling me that I screwed it up, that I'm not doing enough, even that I will, gasp, NEVER lose inches or look different. Once I accepted those voices, the irrationalization and futility set in. "I'm not going to change because I'm in my forties, I have some unknown medical condition that makes it impossible to lose weight." (really?) But here's where the repair of basket cased-ness began. I talked to Chris about how I was feeling. He tried to help me sort through why I was feeling that way, but I wasn't really accepting anything he was saying. Chris got to the gym before me, and gave Amanda a heads-up that Pistol Annie was on her way in.
When I got to the gym, I was called into the Principal's Office. Because Amanda is ridiculously honest (I love that about her), she pointed out some things to me that my negative brain was avoiding. She and Dave gave me a much needed reality check, redirected me, and forced me to look at the positive progress I have made. It truly is all about PERSPECTIVE we choose. There were areas of improvement visible in the pictures that I had not seen before. There were positives everywhere, but I had only seen one negative and blew it out of proportion.
Look, everyone has weakness. Everyone has a moment of negativity. I chose to accept it and endorse it - for a moment. The best choice I made was to bring others whom I trust into my brain, and allowed, this is key, allowed them to re-shape my thinking. I didn't put up barriers to their help. And then I kept at it. I could have used the lame excuse of Valentine's Day to further endorse my weak brain, to eat poorly, but I didn't.
Don't devalue all you've done because of a momentary lapse in positive progress. Get back at it and on it. Besides the fact that no one wants to be around negative energy, it's not healthy. It's destructive, exhausting, and futile. I got over myself, and today is another day to make progress and improvement. Know who your trusted friends are, and allow them to redirect you. I'm better, I'm happy, and I'm choosing to drink the proverbial Kool Aid out of the half-full glass (Kool Aid is definitely NOT paleo). My Workout in Negativity took me 2 hours to complete, which is an improvement on my previous time. I hope each time I'm faced with this workout, I achieve a new PR in time. Today, I'm happy and smiling. You just have to look at my mouth, because the botox hides the happy wrinkles too.
Wednesday, February 13, 2013
Your Turn
First of all, I need to give a shout-out to Amanda May, Crossfit Owner, Personal Trainer, and named in Frederick Magazine's Best of 2012!!! Even though I whole-heartedly disagree with her second-place status, I'm thrilled for her and proud to be one of her peeps! She, along with Dave and the other trainers, have made my gym THE PLACE TO BE PUSHED OFF YOUR A** and whipped into shape! I love that girl, and I am SOOOO happy for her! That being said, she's still gonna kick my butt today. Brownie points absolutely do not work with her.
What are you doing to make yourself stronger? I'm curious, and would love to hear what works for you. Crossfit Frederick? Tell me how it's changed your fitness. Another gym? Running or Triathlons? Home workouts? Team sports? What has it given you, and what do you continue to get from it? What motivates you? I wanna hear your comments!
I've seen people not only change physically, but grow a set. Getting into shape and becoming strong builds self-confidence, so that you can stand up straight and look your boss, spouse, annoying neighbor or bitchy co-worker in the eye and say, "Nope, not taking that from you." It increases your endorphins, giving you a natural mood elevation that stays with you all day. It gives you friends with a common interest, and common lifestyle.
3 years ago, if I had walked into any health club, I would have watched people lift. I might have done a class, in the back row of the room. I definately would not have had the confidence to join people on the weights. Last fall, in Miami's South Beach, Chris and I worked out in a park by the beach with a group of guys. These guys were BEAST, and they were working out hard. After about 3 minutes with them, I realized they all had done some time at one point or another. Outer Angela had game face on. Inner Angela needed a diaper. No joke, these guys were complete with their pitbull who didn't move.
I'm happy that I've found what works for me. Have you found what works for you? If not, ask for help. Get out there, talk to your friends, and try something new. There are tons of choices around - if there's a reason you think something "isn't for me," ask yourself why. Are you sure? Each decade makes us work harder and harder for less results. At 20, if I lifted the beer bottle to my mouth I lost weight. At 30, if I ate smart for a week I lost weight. At 40, I was running 10 miles at a clip and feeling thick. STOP - I'm not 50 yet. At 43, I'm not in my ideal shape, but I'm working on it.
If it works, keep at it. If it ain't working, why are you still doing it? Insanity is repeating the same thing over and over again and expecting different results. If I hit snooze the 3rd time, I believe that I am still going to be able leave for work on time and get to work on time. But every time I decide to sleep 9 more minutes, I leave 5-10 minutes late, traffic's heavier, I travel slower, and walk in the hospital 10 minutes after I wanted to be there. That's insanity. So please, let me know what's worked for you, what's not insane, and how you keep at it. I'd love to hear.
What are you doing to make yourself stronger? I'm curious, and would love to hear what works for you. Crossfit Frederick? Tell me how it's changed your fitness. Another gym? Running or Triathlons? Home workouts? Team sports? What has it given you, and what do you continue to get from it? What motivates you? I wanna hear your comments!
I've seen people not only change physically, but grow a set. Getting into shape and becoming strong builds self-confidence, so that you can stand up straight and look your boss, spouse, annoying neighbor or bitchy co-worker in the eye and say, "Nope, not taking that from you." It increases your endorphins, giving you a natural mood elevation that stays with you all day. It gives you friends with a common interest, and common lifestyle.
3 years ago, if I had walked into any health club, I would have watched people lift. I might have done a class, in the back row of the room. I definately would not have had the confidence to join people on the weights. Last fall, in Miami's South Beach, Chris and I worked out in a park by the beach with a group of guys. These guys were BEAST, and they were working out hard. After about 3 minutes with them, I realized they all had done some time at one point or another. Outer Angela had game face on. Inner Angela needed a diaper. No joke, these guys were complete with their pitbull who didn't move.
I'm happy that I've found what works for me. Have you found what works for you? If not, ask for help. Get out there, talk to your friends, and try something new. There are tons of choices around - if there's a reason you think something "isn't for me," ask yourself why. Are you sure? Each decade makes us work harder and harder for less results. At 20, if I lifted the beer bottle to my mouth I lost weight. At 30, if I ate smart for a week I lost weight. At 40, I was running 10 miles at a clip and feeling thick. STOP - I'm not 50 yet. At 43, I'm not in my ideal shape, but I'm working on it.
If it works, keep at it. If it ain't working, why are you still doing it? Insanity is repeating the same thing over and over again and expecting different results. If I hit snooze the 3rd time, I believe that I am still going to be able leave for work on time and get to work on time. But every time I decide to sleep 9 more minutes, I leave 5-10 minutes late, traffic's heavier, I travel slower, and walk in the hospital 10 minutes after I wanted to be there. That's insanity. So please, let me know what's worked for you, what's not insane, and how you keep at it. I'd love to hear.
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