5 Month Hiatus

Remember that time 5 months ago I said I was going to get back in shape.  Yeah, meet that rollercoaster.  We are at the bottom again, but I guess that means there is no where to go but up.  There has been an abundance of things that have gone down, including laziness that have lead to abandoning this place.  However, I am back! (I know I say that a lot…in theory it is true this time).

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In good news the little man has grown a TON!  At his 9 month appointment he was 30″ long and 22lbs 12 oz.  That my friends is 97th percentile for height, and 92nd for weight.  For a kid who couldn’t gain weight he sure is cruising now.  He’s such a happy guy.  He is sort of crawling, and walking behind his walker, and using all of these things to torment the dog and cat.  Its fun for everyone.  He says mama, dada, ball, book, and uh-oh.  He is so much fun and full of personality.  He met snow for the first time and was not so sure about that situation.

In addition to the crazy of work, raising a now almost 10 month old (how did that happen?!), and regular life stuff we’ve made a massive decision to pack up and move back to Boston.  Hubs got a fabulous job offer and we’ve decided to head back up north.  We will be selling the house and moving back to lots more white stuff.  Hubs has actually already headed up the end of January so I have been figuring out single mom life.  He came home last weekend and it was fabulous.  We are working to be together at least a few times a month.

Thankfully, we have an amazing support system in North Carolina.  Our friends and southern family have been superstars and ready to help anytime.  We are still doing family dinner and hanging out on the regular.  Here is a great shot from Nicks “last” family dinner.

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I’ve been much better about being in the gym.  This week has been a train wreck as the little dude has been pretty sick so we are living day to day.  I am hopeful we get there tomorrow and all weekend.  Once we make the move up north I will have to find a new gym and that is going to be a struggle!  Especially to find a support system like the one we have here.

Speaking of the gym the open is coming!  How is it already that time of year already?  I will be doing it for the first time in 2 years if for no other reason then to kick my butt in gear.  I did compete the end of January with an amazing partner.  Of course, I woke up sick as a dog the day before the competition but we powered through.  And we didn’t finish last (this was the goal), and we didn’t die (secondary goal).  We did amazing at the lift workout and that was our best finish on the day at 13th.  My former snatch PR was 1 rep at 85 lbs; somehow after an exhausting day I pulled 3 off and quickly.  Scope out my RBF at the judge.  Whoops!

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And with those updates I must get some sleep.  More to come this upcoming week.  We’ve started cloth diapering and I love it!  All the details on it and the plans for little mans first birthday party (2 month away!).  Also, some meal prep (we are living the life of quick and easy around here), workout details, and who knows what else!

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Train Wreck…

I won’t lie I have been eating like a horse…and not a good way!  Not counting macros, not even a little bit paleo, etc.  I have not been consistent at the gym.  2 weeks into the new lifting program my shoulder got sore, I kept working out, then it wouldn’t go over head.  My knee is jacked up for no particular reason (I suspect 4 months of nursing with my legs crossed under me) and I can’t squat well.  I have gained weight; by no means my biggest but not my smallest.  I am out of shape, I feel like crap, and that is reflective of my choices.  I’ve also started a new job and spent some good time on the road, which means I haven’t planned correctly and eaten whatever.

That is pretty much how I feel.  However, tomorrow is back to paleo.  I am hopeful that I have my supply and supplements regulated enough for breastfeeding that we should be ok, so fingers crossed.  Dairy has got to go.  Gluten has got to go.  I am hoping to go 100% paleo, but I can’t mess with my supply for it.  My backup plan is a bit of gluten free bread.  I am going to keep my macros at 40% carbs and make sure I get every bit of them in through veggies and fruit.

I also have to get my happy ass back to the gym consistently, because do you know what is easy?  Excuses are easy.  I can’t always go first thing in the morning anymore with my new work schedule.  Little man no longer sleeps as much, or through dropping weights so its 98% impossible to be there alone with him and actually WOD.  By 445 when others at the gym to help me I am exhausted or still at work.  I am committing to at least 4 days a week at this point.  If that means I need to drag my ass out of bed at 630 in the morning and go when the little dude is still asleep then so be it.  And I HATE the morning.

I will be tracking EVERYTHING on MFP; feel free to follow me over there if you want to see what I am eating.

In other news I’ve taken a new job, still in sales and so far its rocking’ my sox!  The little man is still little but finally made his way into the 1st percentile for weight at his 4 month appointment.  He weighed in at a big 12lbs.  The doc isn’t worried.  He is thriving overall and is fabulous!  He has the busiest schedule of any 4.5 month old I’ve met (read: we rotate who is watching him since hubs and I are both self employed these days).  Its like a jig-saw puzzle of who is going to have him when.  Don’t fret we’ve made him a google calendar.  Thankfully, we have the most amazing nanny in all of the land!

We’ve also started giving him baby food.  All paleo.  All homemade.  He is still getting 6 feedings a day of breast milk, and 2 feedings a day of baby food.  So far he has had sweet potato, chicken, and avocado.  Tomorrow we are going to give butternut squash a whirl.  This week also holds carrots and spinach!  We are mixing everything with olive oil to add some extra fat (problems I wish I had!).  Ill do a whole post on baby food paleo style!  He is pretty excited about it!

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And some extra cuteness just to hold you over.
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He has made best friends with Lady who is his protector!  She is the most tolerant dog ever.  A keeps yanking on her and she just sits with him patiently.

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Thats what I’ve got for now!  Posts coming this week on baby food, and an update on eating by the end of the week!  Since little man is now going down for the night around 930/10 I have until midnight (when I pump) to do whatever I want!  I am hoping to channel lots of that here, into food prep, and some relax time!

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So Fresh Salad

So its that fabulous time of year when everyone has a garden and has vegetables coming out of their ears.  We plant a little garden but seem to be inheriting lots of goodies this year!  We also do a ton of grilling because its quick and easy; and when you live in the south and its 100+ every day you don’t want to light the oven.

We have a bunch of cucumbers and cherry tomatoes that we inherited.  We also had left over grilled chicken that I had pre-sliced in finger grabbing sized pieces (great snack!).  Last night we had no dinner, a baby going through a growth spurt so he lives on my boob, and 2 grumpy adults that were hungry.  We threw this quick and easy salad together.

Here is what you need:

2 cups diced cucumbers
1 cup sliced or diced tomatoes (we used cherry tomatoes and just sliced em’ in half)
2 avacados sliced
2 cups chicken breast diced and cooked
6 table spoons of avocado oil
4 table spoons lemon juice
salt
pepper
italian seasoning

Dice it up, and mix it together.  It was delicious, fresh, quick, and easy!

image1-9The picture is dark because it was my second helping and I took it with my cell while nursing.  You could mix it up with the seasonings anyway you like or add more veggies.

What fresh salads do you like?  How do you use fresh veggies in tasty ways?

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Motivation Monday

I think I am going to try this new thing called Motivation Monday.  I’d love for it to be interactive.  I am going to post something to hopefully motivate myself and others every Monday, quite frankly because Monday’s suck.  Nobody wants to come off the weekend, go back to work, real life kicks in and thats no fun!

So here’s the deal, post something in the comments or on your blog and link it to me that is motivational.  It can be a picture, a quote, a person, anything that motivates you!

I got this in a text from a friend this morning.  How applicable!

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It makes perfect sense!  What motivates you?  Throw it up in the comments.  Lets kick butt this week.  Make health choices, get to the gym, and press on with your journey!

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Filed under crossfit, motivation monday

Gainz

Yes I did that “z” on purpose…I hear all the cool kids are doing it that way.  So post baby I lost a lot of strength (but he was totally worth it).  I decided I wanted to get back to lifting heavy and getting my olympic lifts better.  I figured a lifting program was the best way to do this.  I didn’t want to be that girl who people wondered if I even lifted so a solution had to be created.  Also, when I go for my USAW cert I didn’t want to be that girl who couldn’t throw some weights around.

When I started looking at and asking around about programs I had a few requirements:
– I had to be able to do it in less then 45 minutes a day (I can only spend so much time in the gym with a 9 week old baby).
– It had to be crossfit compatible (I want to still WOD and not be totally beaten to hell) and the design of the program had to work with that
– Focus in olympic lifts with some additional dynamic (I didn’t want to do nothing but clean and snatch all day, give a girl some squats).
– No more then 5 days a week in the program and no more then 16 weeks.

So clearly that didn’t leave many options.  I did some research and asking around and decided to use a Catalyst Athletics program.  They have a bunch of programs for anything from beginners to advanced lifters.  They also have amazing demonstrations of every movement, answer questions quickly, video demos, and easily downloadable excel sheets that does all the math for you.  This was perfect for my lazy self!  Then I just had to pick a program.

I landed on the 12 week traditional program.  It had everything I wanted and a good mix of lifts.  The not so fun part was re-maxing everything because I know my old maxes are junk.  I know my squats aren’t great because my hips have relocated what feels like half way around my body (damn baby having).

My maxes are:
Power snatch: 85
Squat clean: 110
Jerk: 100
DL: 255 (sad from 305)
Press: 75
BS: 145 (was 175)
FS: 155 (was 175)
OHS: 80

Today was day 2 and I am really digging it.  I can’t wait to be lifting real heavy again.  Slow and steady on this one.  Don’t be afraid to lift heavy.  You will not get bulky I promise (unless you decide to shoot roads into your body…which I don’t suggest), it will tone everything up, lean you out, and you will start to notice good changes quick!  Anyone who tells you otherwise is just afraid of you!

Now to really start tracking again I need to re-measure myself.  What are you goals?  What are you working on?  Tell me about it!

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Back to the Basics

I often get asked things about how I eat and paleo.  My sister has decided to make the jump to the paleo lifestyle and I am helping her set up for a 6 weeks strict challenge.  There is TONS of information out on the internet — some which is amazing and some which is total crap.  I composed this email for her regarding quick tips and tricks and thought it may be helpful to share here.  I’ve got her doing paleo with a 40/30/30 break on carbs, fat, protein with a little swing room with carbs and protein.

My sister has always been a streaky “dieter” and very much comes from the low cal/low fat train of though.  This essentially boils down to chemicals and no consistency long term; we all know this is about “can’t” which makes you want even more.  Did I mention she also started crossfit after being here to see the baby and me taking her.

The email:

“When grocery shopping/determining if food is paleo ask yourself the following:

1. Can I say all the ingredients?  If no then put it back.
2. Are there more then 5 ingredients? If yes put it back.
3. Does it grow and can it be eaten right from the plant? (Wheat grows but has to be processed before eating; squash grows and wont make you sick to eat it raw).
4. Did it have a face before being packaged? If it did then you can eat it.  Turkey slices came from the turkey which has a face; Tofurkey did not.
5.  If you can’t figure it out this way see the chart I sent you.
Stop with the low fat/fat free stuff.  Anything that says this was chemically enhanced to be that way.
You don’t want any chemicals.  No dairy, gluten, sugar (cane sugar, sucrose, cane juice, any other code the packaging uses to hide sugar)
EAT!  EAT EAT EAT!  Hit your calories every day.  Be more worried about going over some vs being under.  Keep your calories coming from the percent they should be (30% fat, 30-35% protein, 35-40% carbs).  When in doubt eat more.
DRINK!  DRINK DRINK DRINK!  There is no such thing as too much water.  If you need some extra flavor in there add in fruit, mint leaves, etc.  Do not use sweeteners, those stupid packets, etc.  You need a MINIMUM of 8 – 8oz glasses of water a day but shoot for double that.
Meal planning is important.  I used to do a spread sheet every week; write down every lunch and dinner then shop for the ingredients.  Pick up extras for snacks.  I did bacon and eggs every day for breakfast so I always got that.
Once you get comfortable make some new things — try them even if you “don’t like them”.  Look up paleo recipes online.  Make sure they are paleo — run the ingredients through the questions; just because its on the web doesn’t mean its right people put crap up all the time and call it paleo and it isn’t.
Ways to bump up carbs: veggies, fruits, lara bars (this generally wont be your problem)
Ways to bump up protein: meat (eat 4oz of left overs), deli meat for a snack, hard boiled eggs for a snack, left overs from dinner make for good snacks, every meal should have 8oz of protein (except breakfast if you don’t want to eat meat then — eggs and bacon will do, do not just do a lara bar and call it breakfast), every snack should have at least 4oz of protein.  Throw back a protein shake after you workout.  Protein shakes are NOT meal replacements.
Ways to bump up fats: avocado (its the bomb diggity try to like it, also a great add to salads), hard boiled eggs, almond butter, nuts (NOT peanuts).
This should give you the gist.  Read the interwebs but be cautious of what is out there — anyone can write a blog.  I could write that double chocolate cake is paleo it doesn’t mean it is.”
Once she has her 6 weeks under her belt we will work on desserts, and tasty treats and things that are still paleo.  (She reads this so my cover is blown and she’s going to ask before that I know she is.)
Lots of this information can be found in the about section in here or by scoping some old posts.  I am back using MFP officially to track things and hopefully keep the breast feeding journey on the right track while working to get some of those muscles back.  I am also thinking of adding a lifting plan; I am planning to use Cataylst Athletics 12 week program which can be found here.  I need to remax everything because they are way down so that is on the list for this week.  Fingers crossed little man cooperates and lets me lift and WOD like a beast.
Also here is my 40 week pic and 2 weeks postpartum.  I don’t know how it has already been 2 months.
And my goal to get back to my after picture:

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Paleo & Breastfeeding

Breastfeeding is hard work you guys!  Honestly, I didn’t expect it to be this hard.  I got super lucky and had a good pregnancy, and a good labor and delivery, and generally a really good baby.  I guess you can’t go 4 for 4.  Maybe because I wasn’t mentally prepared for it to be this exhausting; maybe because I never in a million years thought I would have supply issues, that Baby R would have sucking issues, or that eating strict paleo would cause a supply tank that took me 6 weeks to recover from.  However, it is something that was really important for me to try and do.  I have not been willing to quit because it got hard (although there have been hours, days, and weeks when I’ve sat here thinking how much easier formula would be).  Personally, I believe its the best stuff I can give Baby R so thats what I choose to do.  Again, this doesn’t mean that giving your baby formula is bad; I firmly think everyone gets to make that decision for themselves.

When we got home from the hospital my plan was to give it 10-14 days and then get right back on strict paleo.  Gotta drop that baby weight and get my butt back in shape…well that plan went in the tank around day 18.  Baby R was born at 7lbs 9oz and dropped to 6lbs 15oz by day 3.  He gained weight VERY slowly (read an ounce or two a week; our best week was 4.4 ounces).  It took me a month to get him back to birth weight.  At his 3 week weight check the peditrician we were seeing came into the room and said “He’s not a birth weight.  You need to breast feed him then give him 1-2oz of formula after each feeding…its the only way to fix this.”.  I sat there and cried.  I am not a crier.  I was devastated.  Clearly, I was failing as a mom and couldn’t feed my child.  How could this be the only option?  This was on a Tuesday.

After I pulled my shit back together, I was able to think clearly (on Wednesday).  I picked up the phone and called the Lactation Department at the hospital I delivered.  Of course they didn’t have an appointment for 6 days.  The LC (lactation consultant) spent 45 minutes on the phone with me.  We talked about food (and suspect that the quick diet change and how strict I was being probably decreased my supply), we talked about how often he was eating (I was letting him sleep stretches at night because he didn’t complain about being hungry), and devised a plan.

I added back complex carbs (my major pregnancy craving).  If my choice was eat strict paleo OR breast feed Baby R I would eat all the bagels and once things got on track figure out a plan.  The hubs was like its a great excuse to eat whatever.  When I went to the LC the following week DS was back to birth weight (at almost a month).  This was progress, slow progress but progress.  We re-evaluated the plan again.  I rented a hospital grade pump.  I was going to feed him, pump the “left overs” and bottle feed them back to him (supplementing but with breastmilk not formula).  I was also going to power pump once a day (in crossfit terms 3 rounds of 10 min pump, 10 min break).  I was going to make this work.  Well in 2 days he gained 2 ounces.  We were now seeing his actual pediatrician who is beyond amazing.  He asked what we were doing and I told him I went AMA on the formula plan and he looked at me and said “Good for you”.

Baby R in this past week has gained 7.2 ounces.  When we did his weigh in at the  LC I did a happy dance; they did a happy dance; it was dance central.  The other thing we changed…I took my 6 week old baby to a chiropractor.  They are wonderful.  and it has totally changed how effectively he is sucking.  They do not adjust babies like they do adults.  Its very light pressure and babies will naturally move to adjust themselves.  Its actually quite cool, and Baby R loves it.

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As far as paleo goes — after this past week at the LC we’ve decided I can slowly start incorporating it back in.  SLOWLY is the key here so that if my supply starts to decrease we can see what does it.  I am going to keep the slow rolled oats, white potatoes, gluten free bread, etc in for a bit.  I am cleaning up everything else for now.  Re-taking out occasional cheese, bagels, gluten, sugar, most processed.  Its going to be a slow road back and rushing it clearly didn’t help things.

I am also back at the gym.  I started lifting again this week.  My lifts suck!  My endurance is in the tank.  My hip flexibility is down the drain.  I have to keep reminding myself that I grew another human for 9 months, then gave birth to him.  I was WOD’ing pretty light from 6 months on.  I took 3.5 full weeks off.  Its going to take time.  I need to get my diet under control.  No straight sleep isn’t conducive for good workouts.  I need to be patient with myself.

It took me 9 months to gain the weight…its going to take me 9 to get it off.  Remember this no matter where you are in your journey and no matter what your goals are.  Time and patience are critical to any change.

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