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Home page: http://livefitandsore.com
Posts by Stephy
I have some exciting news to share. Yesterday evening I invited to be a special guest for a St. Jude Blogger Tour – an exciting and educational three-day experience in Memphis, Tennessee this coming August where I will visit St. Jude Children’s Research Hospital, tour the facilities and witness first-hand the holistic care doctors, researchers and staff provide to their patients.
I am beyond honored and speechless to be offered an opportunity like this which includes learning more about how St. Jude Children’s Research Hospital is leading the way the world understands, treats and defeats childhood cancer and other life-threatening diseases. They are also generously covering my expenses for the trip! I have confirmed my availability and am waiting for additional information about this three day event.
I have been blogging regularly for over 8 years now, focusing on health, wellness and family inspired by my husband’s experience with colon cancer. I started blogging to keep people in our lives up to date on Scotty’s progress and treatment and during that time I found a passion for living healthy and fit. Live Fit and Sore was born out of that original blog and I haven’t looked back. I share the info and experiences to help others find support and motivation to make changes in their own lives, but more importantly, to keep myself focused on health and wellness. It’s a passion of mine and it has introduced me to the most amazing people and has brought me opportunities that I could not have even imagined.
I have no idea what to expect but I have always respected the St Jude’s Organization and am so beyond touched to be invited. I will share the details of my trip when they are confirmed.
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It’s been way too long since I updated the blog –I know, I know. So much ‘life’ going on –that any downtime I have is not spent on the computer. I haven’t even taken a look at Pokemon Go if you can believe it. My kids have of course!
The latest on the refocus on my health and wellness – I’m down about 12.5 pounds and want to lose about 10 more but I am struggling. It’s a constant battle in my head to eat more carbs vs protein. I want, love, am obsessed with carbs. But I definitely notice that I am hungry much sooner than if I had eaten protein. It all comes down to planning and being prepared -which I have not been great at the last few weeks. Lots going on work wise and the kids are out on summer break and have camps to carpool to. Nothing major but it all adds up to being stressed out. I have also been working to de-clutter my house. My 14 year old daughter has been helping me go through the piles and piles of clothes, shoes and random junk. Her help has been awesome but I am finding it’s an exhausting process. It definitely has been weighing me down and I don’t have issues with actually getting rid of stuff. My issue is with setting aside the time and focus to do it. I wouldn’t say that the stuff has any real deep meaning to me –there just is so much of it, collected throughout the years that it’s an overwhelming feeling to make any progress. Does that make any sense?
But as I am feeling better overall — I am doing it. I even scheduled a pickup for the crap this week, so it will be completely out of my life! Freedom….
Training is going well – My work with Wayne, my trainer has been great. I can see my body changing. I am seeing real definition in my arms and back – something I have NEVER had before. 30 minutes/2x a week with his expertise and my focus and ability to work and focus, the changes are happening. I’ve been trying to get to Solidcore 2x a week and Boxing 2/3x a week. I also have been wanting to try Muay Thai Boxing as a nice progression from just heavy bag boxing work. I sent a note to a friend who trains at a place in Herndon and am going to check it out next week I think. The key to staying active and fit is to continually challenge yourself and keep learning new things. Which is why I am attached to so many fitness programs. I get bored way too easily and need the constant challenges. I will share an update about that experience afterwards, of course!
My daughter has been in a Volleyball camp the past two weeks and when I go to pick her up, I see this “Healthy” Vending machine. They share some of the profits to combat childhood obesity. Sounds Great, Right? Well, it would be if they actually sold healthy foods. I would say that most of what they are selling CONTRIBUTES to childhood obesity. I’m not saying that my kids don’t eat stuff like that, but I am not making claims that the money goes to fight obesity when the foods I am offering contribute to it. This is the problem… Goldfish, Potato Chips, Gatorade – Sugar, Processed Foods, Chemicals. This is not HEALTHY VENDING! When I mentioned it to HB, she said well the food choices are healthier than others … REALLY? This is what my daughter thinks or is that what she tells herself? Scoty said well they wont get any money to contribute if they only stocked healthy food. SMH! WTF?
I understand the challenges with keeping fresh food in machines like this — but then don’t disguise it as healthy and that by buying stuff you help combat obesity? You aren’t — you are contributing to the problem in your own community.
One evening last week, I went to dinner with Lani, a dear friend of mine. I didn’t want to go out –It was a weekday. I didn’t sleep well the night before. I got up at 5A that morning to workout at 6A. There were a lot of excuses in my head. But, I have not seen my sweet friend in a while, we both have a lot going on, and a good friendship requires being present, so I kept our date. And sure enough, we had a lovely dinner, caught up on life since we last spoke, and was able to spend some time outside walking.
As we were rounding the corner that led to her apartment, I looked around, feeling confused. Um, where’s my car? My car was gone. Gone, gone. Not the where did I park gone-but GONE. Turns out that even though there were no obvious signs stating parking with a decal only, my selection of parking spots was included in that rule. Not even 20 mins after we left her apartment, they had me towed! I’ve never been towed before, and there was no number listed to call. We eventually found out that you call the local police and they can confirm the status of your car, give you the location of your car and the number to call. After waiting on hold too many minutes, I found out where my car was and how much $$ it was going to cost me. Man, my friend is a very expensive date! I paid the exorbitant fee and got in my car and drove home. It was a very long day to say the least.
As we were driving to retrieve my car, my friend Lani said that she thinks this happened for a reason. Whether it be to keep me from harm’s way or to lead me to something–whatever it may be. It got me thinking about unexpected things that happen in our lives. Are they really supposed to happen -the path we are supposed to take to prevent something bad from happening? I don’t know the answer but it’s an interesting way to look at certain events that happen in our lives for sure.
As for my training, I’m down about 12.5 pounds so far. It’s slow and steady and hard work. You really can’t lose focus – it is so easy to fall back into hold habits. But – with that said, I feel so much better and the weight loss is noticeable.
Lots going on — which is why I am slacking on updating often. My day job has been in the midst of a lot of change – my awesome boss has decided to leave, our CEO resigned and we are moving offices -which will add a sucky commute to my work week- all in the span of a few weeks! Talk about getting comfortable with being uncomfortable, not to mention the kids are now out of school for the summer and my puppy, Trooper, has been away for two weeks getting some serious obedience training. We miss him terribly and have been all excited for him to come home and yesterday the trainer texts asking if they can keep him an extra week at no charge, so they can work with him on tracking. So – I would say he’s doing well with his training and we can’t say no –but man, we miss him.
Oh, and HB is done with middle school. It’s hard to believe my little baby is now heading to high school. I have mixed feelings about it all. I just really cant get my head around the fact that she is growing up so fast. She is now officially taller than me. I keep having flash backs of little moments when she was a baby and it really does seem like yesterday. Then I am reminded that it was a very long time ago when she tells me I don’t understand anything and how could I embarrass her so much by <whatever it is that particular day>!
As for my fitness life – I’m down another pound. Seems like that’s my MO. Slow and steady. That’s 11 pounds down and about 3% body fat lost. I’m really happy with the progress. I feel so much better and you can see a lot more definition in my body. It’s the protein I tell ya! Eat more protein! I’ve been enjoying my 2x a week sessions with my trainer, Wayne. I’m doing some strength training I have not ever done before and he seems to enjoy trying to figure out how to make me sore. Every session he has been asking me how are you feeling and I have said, a bit sore but nothing major. Well, this week – my calves were SORE. When I went in for yesterday’s session – he seemed to revel in it a bit more than he should and proceeded to have me do a very intensive upper body circuit that left me shaking. It’s been interesting to work 1:1 with a trainer. It takes a few weeks to get acquainted. I guess you can say it’s like dating. At first, it’s all nice and once you are more comfortable, the real sets in. Well – we are at the real point. In a good way of course – He is pushing me and I am seeing results. Which is the point – and it has reignited my motivation. So I would say it’s been money well spent.
Then of course there is [Solidcore] and Boxing — a well-rounded fitness cycle. Some people ask me how I find the time to do it all and still take care of stuff in my life. Well, it’s a good question. Some of it is getting up super early to get my work outs in. Some of it has to do with asking for help. My hubby knows it’s important to me, so he does his part to help the gears run. And finally, my kids know that it’s just what Mom does and I hope they take my lead and continue to be active throughout their lives. It’s about 5-6 hours total out of each week if you think about it. There are MANY hours in a week – 5 or 6 is nothing – and we all deserve ME time. It’s my therapy, my time to hang with my friends, listen to some good music, challenge myself physically and mentally, and set the example I want to set for my kiddos. How can I NOT find time – ya know?
Last week was a good week – I’m down another 2 pounds, making it 8 pounds total so far. Five weeks/8 pounds. I’m eating a lot more protein and have not had any major cravings for sugar. And it doesn’t hurt that people are noticing my loss — even one of my boxing coaches asked me earlier last week if I was losing weight. I feel so much better too — more energy and as I mentioned before, a renewed sense of inspiration.
I’ve been back to Solidcore quite a few times the past week or so — and each time I am noticing improvements. It’s still not easy, mind you — still very, very challenging but not as brutal as the first time. I think what I like so much about it is how challenging it is — it’s all very slow movements and it’s all about the core. It’s also a very mental routine — pushing yourself when your muscles are twitching.
Personal training is going really well as well. Last week we worked on the TRX for one session and did a bunch of back and shoulder work for the other. There have been a few times I walked into training and really did not want to do it – I was dreading the workout Wayne was going to put me through – but it’s supposed to be a mental challenge as well. So walking lunges up and down the weight room holding kettle bells is supposed to make me strong –mentally and physically and it does –trust me, it does!
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Today is Memorial Day – I took some time this morning to think about all the men and women who sacrificed their lives for our freedom. I am so thankful to live in this amazing country and realize how fortunate and awesome my life is – and it’s because of the brave men and women who protect us.
I’ve been putting off reading Sheryl Sandberg’s commencement address to the 2016 UC Berkeley grads – knowing it would bring out the feels. I read it this morning to help fire up some inspiration – sure enough, it hit me just like I expected…
The entire speech is poignant, funny and meaningful, but here’s what resonated with me the most…
“when life sucks you under, you can kick against the bottom, break the surface, and breathe again. I learned that in the face of the void—or in the face of any challenge—you can choose joy and meaning.”
‘Finding gratitude and appreciation is key to resilience. People who take the time to list things they are grateful for are happier and healthier. It turns out that counting your blessings can actually increase your blessings. My New Year’s resolution this year is to write down three moments of joy before I go to bed each night. This simple practice has changed my life. Because no matter what happens each day, I go to sleep thinking of something cheerful. Try it. Start tonight…”
‘Build resilient communities. We find our humanity—our will to live and our ability to love—in our connections to one another. Be there for your family and friends. And I mean in person. Not just in a message with a heart emoji.’
Scotty’s cancer battle profoundly changed me. And, while I do at times find myself getting dragged under by the minutiae of life, I try my hardest to focus on being thankful and choosing joy. It’s about perspective – my life could be a lot worse as I found out. I choose to be thankful and look for the meaning and joy in every day. It sounds schmultzy, but it’s true. Life is way too short to hold onto anger, be resentful, let fear control you or hang out with toxic people.
Thank you goes out to Ms. Sandberg for sharing her very personal, intimate experience with the world. By sharing it, she is helping others find meaning in their challenges. I’m glad I finally read it – it was definitely worth it.
I didn’t see any weight loss this past week, but I also didn’t see any weight gain – so it’s still a win. I’m not going to lie and say it doesn’t bother me though. I have been on point, eating well, no crap snacking and exercising as usual. You would think my body would step to it and show results. Although in fairness, I am about to hit that monthly time, so it could be the cause of the lack of results this past week. I’m going to go with that and see what next week’s weigh in produces. My clothes are looser and I have had more than one person mention that I am looking leaner -so I am going to try my best to focus on those positives. It’s not easy though. I want proof!!!
I’ve been doing a lot of exercises to open up my shoulders and chest during strength training. Not only is my posture less than stellar in general, I also tend to pull in during boxing as well. I’m becoming more excited each workout to see the changes happening to my arms. shoulders and back.
I’ve also been mixing things up too. Solidcore has opened in Ashburn, so I bought their opening rate special and will be adding that to my weekly schedule one day a week. With boxing and Body by Wayne training — it’s a pretty well rounded fitness routine that includes Core, Strength and Cardio Work. With two rest days each week –which I know I get asked about constantly. Working out is my stress releaser – it’s hard to take rest days but I schedule them just like other stuff.
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I’m down another 2 pounds this week. Which means I’m down 6 pounds in 3 weeks. Seems adding more protein, cutting out the majority of processed crap/extra snacking, and being focused – in addition to appreciating how much better I am feeling..mentally and physically has made all the difference. Funny how the old fashioned/no gimmick way works if you commit (which is the hardest part).
Slow and steady — is the name of the game; 1-2 pounds a week.
The other thing I have noticed, besides feeling better and my pants aren’t cutting off my breathing is my face looks less puffy. It’s one of those subtle things that most people don’t even notice but I do. I had been eating gluten and dairy at least once a week regularly for months, and it was causing inflammation and puffiness. I am starting to see that go away now that I am 3+ weeks into re-energizing.
So-am I doing anything mind blowing or off the charts to see progress? Nope.
First, my mind is right. I am all aboard on this — committed and focused and present.
Second, seeing progress and hearing about my progress from my support system around me. I try to surround myself with uplifting, awesome and like-minded people who give me props and understand the importance of lifting one another up- so we can all win.
Finally, I am making sure that when I go to eat – my first thought is what am I going to eat with protein. I am so used to eating more carbs – no matter the form – that I have to really make an effort to include a protein source each time I eat. I have not been eating enough protein overall. And even though it’s only six pounds, I have had a lot of comments about how much leaner and cut I am looking. I haven’t changed up my fitness routine all that much, but I am considered very active – so I definitely need more protein.
I have been using an organic veggie protein powder that I mix in my Ninja blender with almond milk and ice to get more protein. I also have been adding in a really great tasting and healthy super food/protein blend powder to give it an extra boost. The blends are made by a small company: Philosophie. I read about the founder Sophie and her products via an article a while back. Here’s the description from the website…
Each of the Philosophie Superfood + Protein Blends is vegan, raw, gluten-free, and has absolutely no filler ingredients. The detoxifying Green Dream blend, beautifying Berry Bliss blend, and energizing Cacao Magic blend contain nothing but the purest, most healing ingredients that have been deemed “superfoods” due to their exceptional nutrient density. Because these blends can be added to absolutely any food, it is easy to enrich every meal with the amazing health benefits of the world’s most potent superfoods. When the body receives optimal nourishment from these wholesome, plant-based sources of protein, vitamins, and minerals, it more readily releases unneeded material and toxins, leaving you feeling renewed and vibrantly healthy.
I have tried all three blends and like them all – although the Cacao Magic is my favorite because CHOCOLATE. I also read a pretty good review/comparison of another super food blend that shares my same views about Philosophie: Smoothie Food Fight: D’Vida vs. Philosophie.
So, there you have it – I’m sure you can sense my energy and excitement as I get closer to my goal — and I gotta be honest, it feels so good to be excited about it again.
Have you heard of the Mediterranean diet? Here’s the basics…
- Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
- Replacing butter with healthy fats such as olive oil and canola oil
- Using herbs and spices instead of salt to flavor foods
- Limiting red meat to no more than a few times a month
- Eating fish and poultry at least twice a week
- Enjoying meals with family and friends
- Drinking red wine in moderation (optional)
- Getting plenty of exercise
Recent research has shown that eating this way can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes and premature death: Science Daily: ‘Mediterranean’ diet linked to lower risk of heart attacks, strokes in heart patients.
“A ‘Mediterranean’ diet, high in fruit, vegetables, fish and unrefined foods, is linked to a lower risk of heart attack and stroke in people who already have heart disease, according to a study of over 15,000 people in 39 countries around the world. The research also showed that eating greater amounts of healthy food was more important for these people than avoiding unhealthy foods — a ‘Western’ diet.”
In addition to lowering the risk of heart attack and stroke, the Mediterranean diet is also associated with a reduced incidence of cancer, and Parkinson’s and Alzheimer’s diseases. Women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts may have a reduced risk of breast cancer.
If you look at the basics of this approach, you can call it whatever you want. It’s eating healthy: not eating a lot of processed foods and exercise! (I’m sure many of us love the drinking red wine part!) No shockers, no surprises. Most if not all major scientific organizations encourage healthy adults to adapt a style of eating like that of the Mediterranean diet for prevention of major chronic diseases.
When I am on point, this is very much how I eat – although I do use Kerrygold butter and don’t eat legumes often. I am also gluten and dairy free (minus the butter!) for sensitivity issues Through trial and error, I have found that Dairy causes eczema and congestion for me and gluten seems to cause me gut and fatigue issues. So, when I do partake in eating them – it’s after careful deliberation on the pros and cons of what’s being eaten.
Want to learn more? Mediterranean Diet 101: A Meal Plan That Can Save Your Life