PT Diaries

After my marathon in Vegas in early December I sorta let things slide. First I told myself I was allowed a few weeks recovery, then the Holiday season arrived, which was followed by birthday celebrations and then NFL playoffs. The Super Bowl was my big finale. The culmination of circumstances made it memorable indeed but also brought forth a feeling of unhealthiness that was unshakable.

Therefore, in attempts to cleanse and get back into shape I decided to embark on a 20 day detox & fitness rebuild program.  Day one was horrible; I was sweating out champagne while riding the bike. Day two I saw my trainer for the first time since before the holidays and I seriously thought I was going to meet my maker.  I kept at it and by Sunday while out on my run I felt human again. My lungs were open; my legs were light and fast.  Day eight came and I meet with my trainer again. He pushed me much harder this time and although it was a difficult workout I didn’t feel as though I was going to collapse, I actually felt pretty strong. It’s absolutely incredible what a week sans booze, proper nutrition& hydration, good sleep and exercise can do to a body!

Yesterday was a struggle but I managed to squeeze in a 45 minutes ride on the bike. Today is day nine. I’m almost half way there but the gloom lurking over Vancouver is slowly sucking the life out of me….

PT Girl xo

The weather forecast had been calling for rain but the sun was shining Friday after work. Everything in my mind told me I should be excited about going for a long run. Unfortunately there wasn’t a bone in my body that wanted to do so. This was odd behavior for me but I think my sleeping disorder had finally taken a toll on me. A slight ache in my right knee combined with my lack of enthusiasm, I decided to listen to my body.

I made plans to meet my friend Keith for a late dinner and drinks. We hadn’t seen each other in almost 7 years yet we conversed as if we’d seen each other just last week.  It’s funny how so many events took place over the years and we’d both developed new interests, hobbies and goals yet fundamentally so much of us remained the same.  This realization struck me and was somewhat refreshing.

This morning I first opened my eyes at 11:30 a.m. I had slept for over 11 hours, I was stunned!  I can’t remember the last time I slept in so late and so long? I lay in bed soaking up the unfamiliar feeling … and then …guilt. “Oh my god!  It’s sunny outside (it was supposed to rain today), I should be running!! There’s only five weeks before the race and I shouldn’t be slacking” I thought to myself.

I got out of bed, headed to the kitchen and started to prepare my yummy peanut butter protein shake. I picked up the phone and called a bunch of spas trying to schedule a massage, with no luck.  My fifth call was to a Massage Therapy Clinic and the receptionist said there was an opening at 4 p.m.  Even though the voices in my head were telling me to lace up,  I still wasn’t feeling it. All I wanted to was relax and was looking forward to a real good massage;  especially after my last mortifying rubdown experience. (See  blog dated March 7^th – A Woman’s Touch) So with lots of time to spare before my appointment instead of running I decided to do some cooking.  When I’m not in a rush I enjoy cooking and find it quite therapeutic.  Roast beef and creative quinoa was on tonight’s dinner menu.  I also decided to whip up a batch of my favorite ‘Healthy’ Oatmeal & Chocolate Chip Cookies.

The roast beef was seasoned and in the oven on low heat, all the ingredients needed for the quinoa were cut up and set aside and I even managed to get the doughy cookies on the cooking tray before I had left for my appointment.

I arrived just on time and was greeted by a young, small man at the reception desk “Hi, are you here for the 4 p.m. appointment?” he asked.  “Yes.” I replied. “Nice to meet you. My name is Brian; I will be your RMT for today.” he said shaking my hand. I sighed and thought to myself “Here we go again….”

PT Girl xo

I grabbed a banana and bottle of water and flew out the door just after 6 a.m. this morning. I stopped in at the nearby Starbucks and got a coffee (not latte) and small vanilla yogurt. By the time I finished my first project at my client’s office all my edibles were gone. By 10:30 a.m. my stomach was growling and I was officially starved.  I was meeting my girlfriend at Cactus Club for lunch so I stopped myself from going to the cafeteria on the main floor of the office tower and devouring a gooey chocolate chip muffin.

By the time I got to the restaurant my hunger had made me absolutely irrational. My favorite meal at Cactus Club is the spinach salad but I couldn’t stop thinking about “CARBS” and before I could stop myself I ordered “I’d like the burger and fries please.” Salivating… I devoured the entire sandwich… “Oink oink!! “

As I walked back to the office I tried to answer as many emails as possible from my blackberry and I could feel my stomach starting to gurgle; I felt nauseous.  “Why didn’t I order a salad, I’m such an idiot” I cursed myself, knowing I would feel lethargic and fat (aka full) the rest of the day. If I’d prepared my meals ahead of time and had an apple and almonds or a protein shake as a mid morning snack I could have avoided my binge fest. Eating 5-6 small meals a day helps curb your cravings for unhealthy foods as well as boosts your metabolism; basically it helps you make healthier food choice since your body is never undernourished. I’ve provided the basic principals you should try to follow:

Eat-Clean Diet

• Eat 5-6 times a day, every 2-3 hours
• Always combine lean protein and complex carbs
• Water water water and more water
• Never skip a meal, especially breakfast

Helpful tips

• Prepare and plan meals for the day (or week)
• Avoid processed & refined foods as well as white flour & sugary foods
• Avoid alcohol – well at least try
• Shop on the outside perimeters of the grocery store; avoid the isles as much as possible. My rule – if it’s canned, boxed or air sealed stay away
• Stick to proper portion sizes
  • 1 portion of lean protein – the size of your palm
  • 1 portion of complex carbs from whole wheat – size of a tennis ball
  • I portion of complex carbs from fruits or vegetables -   1 handful

When I first read the book The Eat-Clean Diet by Tosca Reno a few years ago I followed it religiously. I instantly notice an increase in my energy levels and I lost weight quicker than on any other plan I’ve been on.  Although my life is busy, hectic and filled with social engagements I try my best to keep to these principals; because Eat-Clean is not a diet, it’s a healthy way of life.

PT Girl xo

I had a restless sleep and woke up feeling lethargic and cranky; lucky husband! Sigh

Groggy with my eyes half shut I got out of bed, leashed up my Yorkshire terrier and my French bulldog and brought them out for their morning walk. When I got back up to the condo I changed into my NIKE gear, drank a glass of water, grabbed my iPod, and heading down to the gym. It wasn’t cold out and it wasn’t raining so I’m not sure what possessed me to decide to run the treadmill rather than my usual route outside?

Aware of my dysfunctional relationship with the treadmill, I entered the gym attempting to psych myself “This is a short and easy run. I can do this in my sleep. Just focus on the tunes and be done in less than 40 minutes!”

Running on an empty stomach in the morning isn’t usually a problem if I keep it to less than 10 km. But as soon as I started I felt weak. My mind wanders and I couldn’t grasp a single positive thought. With the unchanging scenery I stared at the timer on the treadmill watching the seconds tick by in ultra slow motion. “My god I can’t take it!!!” I succumbed to my negativity and jumped off as I reach the 5 km mark.

When I arrived at the office I realized I was starving and my carb craving was in full swing. I was salivating at the thought of chocolate, pastries and pasta. I don’t get these intense cravings very often and tried to recognize what was triggering them.

Why do we crave carbs?

• Going too long without eating causes low blood pressure and increase cravings
• Consuming white rice, white bread, sweets and sugar products will fuel hunger since these foods are high glycemic and low in fibre.
• Protein helps to keep blood sugar normal, make sure your  get enough
• Low calorie diet
• Poor sleeping habits and high stress levels
• Low consumption of high fiber carbs, especially if you are exercising regularly can cause cravings as well as low energy levels.

I figured that my sleepless night combined with the low calorie diet I’ve been on for about two weeks and yesterday’s Valentine sugar overload were to blame for my crankiness and my cravings. Rather than surrendering to my sugar longing I planned a healthy dinner that would curb my evil sweet tooth.  Check out my Healthy Turkey Meatballs & Spaghetti Squash. This recipe is loaded with healthy carbohydrates, nutrients and protein. Yum!

PT Girl xo