Week 1 Update - 30 Day Make July Your Best.Month.of.2011.YET Challenge

At the end of the first week I remain motivated which is a good thing. Looking back at the goals I set, I specifically did not select weight. I'm not sure what's happening with my ability to shed pounds right now but I'm working on being happy with progress in other areas. Weight loss will happen and until it does, I'm going to work on pushing myself fitness-wise.

I was sidelined yesterday and today by. . . something. I won't go into details but let's just say I couldn't be too far away from the bathroom. Not sure what we picked-up but my husband did not experience it to the same extent I did.

Before the above event, the week was going well. 

Physical:

1. I went to Crossfit twice due to the short week. I accomplished my first ever double under!

Here's a demo of a double under. I actually used Danielle's technique and it works!

2. I completed five regular push-ups and 20 body squats each morning - even Friday morning. The push-ups are coming along well and I may increase the number to 10!

3. I lifted the 36 lb kettlebell 2x this week, once each time. I'm going to have to work up to that beast!

Nutrition:

I had one slice of cheese each on Thursday and Friday. Definitely not 100% vegan but MUCH better than the week before. I was about 85% raw. Because I was sidelined, I was not able to get my grocery shopping as planned. Tomorrow I will be out and about getting my supplies. I spent the day watching Youtube raw recipe vids and I'm super excited to get the week started!

Spiritual:

I started reading Ellen G White's Acts of the Apostles. I've started each day reading a couple of pages and it's been a great way to wake up! I am working on getting to bed by 9:00p and that will continue to be a work in progress.

Did you put your action plan into action this past week? 

- Kareen, RD

30 Day Make July Your Best.Month.of.2011.YET Challenge

I'm participating in a Facebook one month challenge that will end August 4th. It's being run by a great and inspiring woman so I couldn't help but join! We had to choose one physical, nutritional and spiritual goal to work on in July and then list five action plans for each of those areas. 

Here's the 'entry' that I also posted on Facebook but I will be tracking my progress here weekly. Here are my goals and action plans for July.

1. ENVISION! 

My best month yet will see me being physically active ; eating for healthy and strong body; and placing God first!

2. DECIDE! (aka goals)

a) Physical: Complete 30 reps of 36 lb kettlebell throws in Crossfit

b) Nutrition Goal: Vegan with at least two raw meals daily

c) Spiritual Goal: Spend time in prayer first thing in the morning everyday

3. COMMIT! (aka action plans)

a) Physical: 

- Complete Crossfit WOD 4x/week

- Complete 5 regular push-ups each morning 

- Complete 20 body weight squats each morning

- Practice lifting 36 lb'er 2x/week

- Get to bed by 9:00p

b) Nutrition:

- Plan weekly meals every Thursday (using raw uncookbooks for inspiration)

- Grocery shop for the week every Friday 

- Prep meals + snacks every Sunday 

- Bring lunch + snacks to work daily

- Make a green smoothie for breakfast daily

- Get to bed by 9:00p

c) Spiritual:

- Select a book of morning readings

- Set alarm to 4:30a

- Get to bed by 9:00p

Feel free to join in! You've already told me what your goals are for July. How are you going to get there?

- Kareen, RD

One Month of Crossfit

I wasn't sure I was going to make it but I did. One month down and I even signed up for ANOTHER month! It doesn't hurt that one of my co-workers now friend also took the challenge with me. She gets us there and then I keep us going once we get there. It's a perfect mix! Fortunately she's signed up for the next month, too.

Earlier this week I was discouraged. No weight loss, my cardiovascular system sucks, and every WOD is kicking my butt. I'll admit, I thought about quitting and heading back to the traditional gym. Fortunately my husband had some words of encouragement that got me back on track.

I remembered that while weight loss is important to me, so is mastering the Crossfit skills! I have some ways to go but.  .  .

1. I'm a strong woman! (I talk about that here)
2. My burpees are better! I did them on the pavement without one scratch!
3. I graduated from the 16" box to the 20" one for box jumps!
4. I did 20 assisted ring dips! The first time I did these, it was a workout just to get on the rings with the band and I was only able to muster one dip.
5. I graduated from jumping pull-ups to pull-ups with a band. I did three!
6. I graduated from the 8 lb medicine ball to the 14 lb'er!
7. I did 100 back extensions and 100 sit-ups in between a 2 mile run!
8. And even though I'm a slow runner, I am running and I finished 2.5 miles in between swinging an 18 lb kettlebell.
9. I didn't gain weight!
10. I didn't give up!

I know there's more; I just wanted to take a minute to acknowledge progress. Sometimes while looking at the bigger picture, I lose the trees. Looking at the list above, I'm motivated!

For July, my goal is to continue to work on my running speed, graduate to the 36 lb kettlebell and to increase the band resistance I use for pull-ups.

What progress did you make in June? What are your goals for July?

- Kareen, RD

Letting Go

While cleaning up today, I stubbed my toe against this very full suitcase.

And it hurt. 

The suitcase has been sitting in the bedroom since we moved back to Cali in February. I've been ignoring it but today I was painfully reminded of its existence. I also knew today I needed to make a decision about it. The suitcase contains reminders of a lower weight, tinier waist and smaller thighs: my smaller and cuter clothing that one day I aspired to fit into again. 

Here's a snapshot of what the suitcase contains.

 

Some pants

Some tops

Some skirts

Some dresses

I clean out my closet yearly but these are the items that always survive the culling. I love them and I want to be able to wear them again even if it's been at least five years since I've worn any of it. The problem is that I no longer have the space to store them.

I have tossed around the idea of donating or selling them but today I realized why I haven't been able to get rid of them. In my mind, it would be an acknowledgement of my weight loss failure. Thinking clearly, I know that is not the case. While I was on a roll with clarity of thought, I also realized that perhaps holding onto to the past could be preventing me from moving forward. 

It's just clothing but I have a lot of emotion wrapped up in that suitcase. I know the exact weight I was when I fit into each piece of clothing. That's probably not healthy. I know I will reach my goal weight but my body will likely be different than it was 10 years ago. I need to embrace that fact and be proud of what I accomplish instead of beating myself up for not being able to fit into some old dress. No more focusing on the past. I'm going to enjoy the journey of getting healthier and when I'm ready, I'll have a great time shopping for new clothes!

I'll be donating the contents of the suitcase to my church's community service department. I'm excited to know that the clothes will be put to good use. 

Make this week a great one.

- Kareen, RD

New Year's Resolutions - Embrace Them!

As 2011 approaches, the population appears to divide itself into two camps: for New Year's resolutions and against them.

I've been a member of both camps but over the past few years, I've decidedly become a proponent of resolutions. And why not? The start of a new year is a natural marker of time and a good time to reflect on the year that is passing and the one on the horizon.

My list is in progress and I will share it this week once it's complete. It encompasses a variety of goals: career, personal development, health and even a little fashion! However, the list isn't too long because I don't want to become overwhelmed.

Truthfully, resolutions have probably earned their bad reputation because we often choose too many and then don't plan beyond February. One year, 12 months, 52 weeks, 365 days is a long time to contemplate in December 2010 so what to do to stay on track?


To ensure the best chance of success, I'm implementing the SMART principle. My goals are going to be Specific; Measurable; Attainable; Realistic and Timely. The list is taking a little longer to complete this year but there are a few goals that I am determined to reach so I want to be detailed.

For work, I completed two business plans for 2011. My boss indicated that each member of the management team will be responsible for providing monthly updates on our progress towards the goals outlined in the plan. Of course, this requirement is to ensure that we are staying on track. I plan on implementing that same technique using this blog.


Lastly, I'm excited to be part of Chalene Johnson's "30 Day Challenge to Master Organization and Achieve Your Goals in 2011" group on Facebook! It's free to join!

Hope you are enjoying the holiday season!


- Kareen, RD

Question of the Day:
Are you writing a New Year's Resolutions list?