July/August progress: 5K training

July/August progress: 5K training

Since my slip & fall accident a couple weeks ago as well as the unforeseen root canal procedure I had to endure last Friday, August has been a really tough month for me... haven't been able to do much with walking or lower body training, but my upper body is a different story.

I'm doing what I can with what I have. Arms are getting stronger, muscles are growing,  and my bat wings are starting to tighten up. I'm excited for that. So, I will chalk up the month of August as a success.  LESS THEN 2 MONTHS UNTIL BreannaRay's 5K!  I'm so excited!

Xoxo ~K

Dental Update, Just Because!

I'm updating you all of my dental status.... just because! LOL!

I ended up having to endure a root canal. Worst dental experience ever.  This hasn't been a great month for me health-wise!  But It'll all be better soon, and In hanging in there instead if giving up.

I actually got in a 2 mile walk yesterday; my ankle and knee are slightly sore today, but nothing that I can't deal with.

Have a great weekend, everyone!  Get outdoors for some fresh air and fun activities, and make your dreams come to life!

Xoxo
~K

Halfway Through August? Already?

Okay, okay.  I know what you are thinking.  It's been  a while since I have posted here. AGAIN.

I do apologize for the delay and lapse in my blogging dedication.  But maybe, just maybe, this is a GOOD thing!  Allow me to explain...

I have been so busy working on my goals, that I just can't seem to find time or energy to blog here or any where else.  My new rule is to not access any back-lit electronics after 5pm.  Seriously, if I don't unplug by 5pm, then I have a really hard time going to sleep later at night.  It also affects the quality of my sleep.  I tested this theory over a two week period at the end of July.  My conclusion is this:  I sleep better when I put down the electronics early!

Not having time to blog means that I am diligently working on the areas of my life that need some fine-tuning.  I'm training for a 5K, working on my weightloss goals still, writing for 2 companies as well as testing out 2 magazines, and I'm also wrapping up my Health Coach training, as well as renewing my CPR here in a few days.  I've got recipes to create, articles to write, exams to study for, races to train for, clean eating schedules to create and implement, and so many other incredible tasks that are guiding me through my goals.  It's really amazing to think how far I've come in just this past year.

 One of the goals I'm currently working on is obtaining my Health Coach Certification.  Classes will be winding down soon, and it will be time to take my final exam.  That being said, my life definitely feels like it did when I was in Nursing School....  all work and no play.  But it will be well worth the effort in the end!   

I had a set back in my 5K training recently when I was involved in yet another slip and fall accident (3rd one in 3 years) and sprained my ankle and right knee.  It's been almost a week since the occurrence, and I'm feeling a lot better today. I'm able to bear weight on my knee and ankle again, and have been hobbling around just fine for the past 2 days.  It's still painful and swollen, but I am healing a lot faster then I did the last 2 times this happened to me.  It's just something that can re-occur with people who have previous ankle, foot, leg, or knee injuries.  You just never can tell when you're going to be slipping and sliding all over the place!

I'm also having some dental issues, which has been intensely painful over the past 3 days.  I have another dental appointment tomorrow, as well as orthodontia scheduled.  Not quite sure what's going on... we'll see what they say!  Due to this recent dental issue/pain combined with my slip and fall injuries, I have decided to take 2 full weeks off from my 5K training to allow room for proper healing.  I know this is the best and right decision for me.  I'm not worried about it though... I'll be just fine.

Thanks to all of my supporters, I've managed to raise over $300 for my 5K Fundraiser walk!  I'm so excited.  To think that so many people have donated in honor and memory of my late daughter's name, it just touches my heart beyond anything that words could describe.  I am so grateful for all of the caring people that I know.  Thank you to all of you who have supported my fundraiser cause in honor of my daughter. XOXOX

This summer is flying by so quickly.  San Diego has climatically changed drastically over the years.  I can remember that, as a child with a birthday in the hot and dry summer month of August each year, we hardly ever saw any rain or ugly days in our summer months.  That is definitely not the standard here in southern California any longer.  Our summer months are filled with cloud-covered skies, producing humidity in the 95-100% ranges.  This summer alone, we've had several rainy days, to include thunder and even occasional lightning storms in our mountains. 

Our tropical weather reminds me of Hawaii... hot, humid, wet, sticky, drizzly, rainy, sunny, cloudy, humid, muggy, sticky, hot, humid, muggy, and did I mention hot, sticky, humid, and muggy?  Lol...  I don't like it!  I don't think I've ever been this ready for the season of Fall! It can't arrive fast enough! If it has to be ugly outside, then Mother Nature could at least have the decency to make the air a little cooler!  (Thank you Mother Nature... it's just a request... ;)

I'll check back in here soon and keep you all updated on my recovery from my slip and fall.  I'm sure you don't want to hear about my teeth, so I will leave that out.  Just wanted you to know that I'm suffering right now, and maybe someone will have a sympathy drink (or two) of wine for me...

Take care everyone, I'll catch up with you guys back here soon...

~K

P.S...  I forgot to mention that my website, 'The Live-Clean Lifestyle,' has moved!  I have a brand new web address, but am currently re-building a bigger, better, more beautiful site!  I will post details as soon as it's ready!  This is yet another one of my daily projects to keep myself busy.      

5K Training: July 6-11, 2014

I know, I KNOW....

 

I'm VERY behind in my blog posts! It's been a super busy past 8 days...

 

I'll be blogging here soon!  5K update:  I'm still on track, and feeling better then ever!  I'll catch up here soon.... Currently recovering from a nasty sunburn!

 

Until then, Aaaaarrrgghh! 

~The Kaptain

 

July 5th: Fighting Cravings

I had a very busy day, and got lots of exercise.  Today was a scheduled rest day from 5K training.   The odd thing us, it's almost 11 pm, I'm still awake, and I'm having hard-core chocolate and peanut butter cravings. Lord help me!

~K

Happy Birthday, America!

HAPPY 4TH OF JULY, AMERICA!

 

Yesterday, I made the acknowledgment that my training time would need to be bumped up to the early morning hours due to the sun and heat wiping me out.  I arose at 5: am, had my pre-workout
meal at about 5:30 am, and was out the door for my 5K training by 6:30 am.

 

To my surprise, there appears to be an elite bunch of peoples in my beautiful beach city who also have goals that require walking, jogging, and/or running.  I even saw people working out at the park!

 

There is minimal traffic at 6:30 am.  Each fellow athlete that I passed returned my "good morning" greeting and smile with the same.  No one is staring at you, watching you, judging you.  It's tranquil and peaceful.

 

I think this is going to be the determining factor in my motivation to train early, each and every day, no matter what the weather looks like.

 

I arrived home from my speed walk about 20 minutes ago, and am currently finishing up breakfast part 2: Protein smoothie made with raw pineapple and cherries, water, ground flax, and Fage Greek Yogurt (plain). 

 

This is the first time in several years that I've felt accomplished before 7:30 am...

I'm proud of myself !



Heidi and Chris Powell are still in my head, encouraging me on. (Lol). Speaking of Heidi and Chris, you must check out their training app,  'Vemma Bode'.... I started the program and played around with the settings today, it's amazing! Lot's of videos, instructions, workouts, meal plans, and shopping lists.  Perfect!  However, I'm going to finish out my first week of training with my pre-arranged clean eating and training plan, and then Monday, July 7th, I'll switch over to their carb Cycling program again.  Get yourself Chris' s books, too... and check out Vemma Bode here to get your free phone app:

http://www.vemma.com/bode/

I previously discussed the pain from carrying all of this extra weight around; how it was bearing down on my bones and joints.  I know that will subside once I begin to lose larger amounts of weight, but it is still painful, none-the-less.  I'm pushing through the pain. And I'm getting through it.  I'd like to add, although maybe TMI for some of you, that I am currently on my menses, and had started it a few days before I started training. 

Some of you may already know about my menses issues, and fibroids that I suffer from.  This condition makes it nearly impossible to function on the days of my menses, because they are so heavy and painful.  But I have been pushing though it during my training~  Yes, it's uncomfortable.  But I am noticing that my menses is starting to lighten up a bit, and is not as heavy as it was before I started this 5K training.  So, I am making the commitment to push through my menses cycles each month. 

I am feeling slightly achy today with some low back pain.  I know it's normal, but I have to say, it's not really bothering me too bad... I am just 'aware' of it... but it's not knocking me down!  Chris Powell says that it's normal to feel a little sluggish later in the day after you have just began a new workout regimen... I did experience that yesterday, but I did not eat my way through it!  I did notice that, for a split second, I thought about crunchy carbs (salty chips) as soon as I started feeling sluggish yesterday.  I drank some water, sidetracked myself with some office work I needed to catch up on, and the feeling went away.

It's amazing what miracles happen when you put your foot down to excuses, and make a commitment to have integrity and do the right thing.  It's not easy, but I am doing it.  My integrity-fault lies somewhere between crunchy carbs and the excuse of being in pain from my ailments on most days.  That has changed now.  NO more excuses.  No more cheats.  No more crap. Period.  No chips, no wine, no fried foods, no soda.  ONLY my planned cheat with my friends Jeni and Crystal, when they come down to visit next week.  Jeni and I will be sharing a California Burrito.  Because we pre-planned it. =)

 

Today is the 4th of July... we have a small bbq planned at home,  and have decided to just keep it simple,  healthy & relaxing this 4th of I won't drive on holidays, because there are too many stupid drunk people on the roads.  Since we live pretty close to the beach, we can usually see fireworks from our house!


I'll post all of my SHEALTH Stats tonight, after they're all completed.

 

Happy 4th, America!
 

~The Kaptain

 

*I will post all of my SHealth Stats later on this evening, when I have completed them all. 

 

 

July 3rd: Feeling Positive!

I have to start off by saying that I got a great night of sleep!  I awoke today feeling rejuvenated & ready for my next round of 5K training. I haven't woken up this motivated in years.

In the back of my mind, I keep hearing Heidi Powell telling me, "You are motivated! It's not easy, but you can do it!"  I've been replaying her sweet "tweet" to me back and forth in my head since the last episode of, EWL, on July 1st (Melissa's transformation).  I can also hear Chris saying, "Awesome!!!"  In response to my #CommercialBreak tweets of lunges, squats, and sit-ups...

 

Heidi and Chris have really kept me going this week. And they don't even know it!

 

I've been eating breakfast (clean eating) earlier and earlier every morning.  It's hard, but I've been implementing the new habit. I've also been waiting 30 minutes to 1 hour after I eat to perform my training. I don't like the feeling of being "full" while I'm working out or walking.

I tried a different walking path today. 

 

I enjoyed the scenery, but it was much warmer and sunnier today compared to yesterday.  It's time to get my workouts done in the early morning now.  I did fine today, but I did get a bit of a headache while walking in the sun. I fought through it, and completed my training session for the day.

 

I also have noticed that my cravings are gone.  I'm eating at my scheduled meal times, I'm eating clean,  and I'm eating plenty of green veggies.  My water intake today could have been better, but I did manage to get down about 65 ounces so far. 

 

This evening, I'm feeling sore (legs, arms, abs) and I'm very tired.  It's lights out for this girl, just as soon as 'Hell's Kitchen' is over! 

Ending this day, I can honestly say for the first time in a really long time, that I am proud of myself.  I'm sticking to my goals, and with purpose.  I am so proud to be honoring my daughter's life and memory by training for this 5K, as well as fundraising for a cause close to my heart.



And just like Heidi said, I CAN DO THIS.

 

Have a blessed, safe, and Happy 4th of July holiday tomorrow!  And please remember, Freedom may ring, but it isn't free.  Tomorrow I honor the life of my friend and hero, SSG Richard Allen Burdick. RIP, Rich. Your sacrifice gor our country will never be forgotten.

 

~K

July 1&2: I Spent The Evening With Heidi & Chris Powel!

Hey Everyone!

I spent the evening (July 1st, 2014) with Heidi & Chris Powell from Extreme Weight Loss Edition!  Okay, well not in person... but we tweeted up a storm over a 2 hour period together! =)  I love them, they are such caring and inspirational people.  And I loved the fact that on 'Extreme Makeover Weight Loss Edition,' Heidi took on Melissa as her client... very touching episode.  Thank you, Heidi & Chris, for interacting with all of us, your fans.  I was so pumped, I even performed #CommercialBreak mini-workouts as well as tweets! Lol!

Here's a couple of our tweets from last night's show (posted at the end of the blog, below)... I don't really tweet that often, but when I do, it's with Chris and Heidi Powell!  For 2 hours! Lol!  They have the best fans... it's so much fun interacting with everyone during a new show.  So much support and love.  Genuine.

Today I read a little further in my book, "Run Your Butt Off," and I decided that I needed to go back into my SHealth App and change the settings.  While my REAL goal daily is to walk 10,000 steps, I decided to change the settings within my cellphone app to coincide with my daily training needs.  I lowered my Pedometer and Exercise Distance goals to 2,100 steps for this week, because my training goal this week is to get walking... slowly.... and walk for 30 minutes at a time, per day, 4x's per week, for 2 weeks.

Now, my pedometer will continue to count for me, even after I pass the 2,100 step mark.  That way I will know when I've reached 10,000 steps for the day.  It will mark my small step goal as "completed" for me, so that I can see that it's done.  Today, I walked for  32 minutes and 37 seconds, which burned 199 calories, for a total of 1.28 miles walked at a "normal" pace.  (Those were my instructions for 5K training weeks 1 & 2) (Because I have a previous knee injury... and I'm not a runner, per say.)

I felt great during my walk.  I did a pre-stretch in my weight room before I went.  Breakfast was 40 minutes before my walk... however, I noticed during my walking, that I felt "full" with too much water in my tummy.  It was an uncomfortable feeling.  I drank a lot of water this morning, and decided to forego my usual 2nd cup of java.  Tomorrow, I will practice drinking water WHILE I'm walking, instead of drinking so much before I go.

Something else I learned while walking today is that I simply LOVE my new shoes.  <3 LOVE <3 Great support. Comfy. Felt like walking on air. No blisters. No foot sweat. Perfect!  And for once in my life, they are the correct size.  I always thought that I preferred a different type of shoe for walking/jogging.  But these New Balance are right up there with my Saucony's for comfort and support.  Sweet!

I tend to need good arch support, and these tennie's required no additional inserts or arch supports.  That's a first for me =)

I was so happy pre-workout today... my July/August edition of Clean Eating Magazine was finally delivered!  Yayyy!  It is, to date, my FAVORITE magazine edition yet.  It's loaded with excellent summer recipes, stories, suggestions, and ideas.  Get yourself a copy.  It's well worth the $4.99!  Here I am in front of our ripening Concord Grapes in our front yard, getting ready to go for my walk!  Hello, my beauties!

It felt so good to get out in the fresh air again and just walk!  It's been a struggle for me to not be 'embarrassed' of how I look when I'm out walking.  But, Heidi Powell told me last night that I CAN DO THIS... so guess what?  I am choosing to believe her!  Today, I put on my Pirate Hat, pulled up my big-girl panties, and forged ahead!  I did not look at on-coming traffic, and chose not to care about what they may or may not be thinking of this 226 pound obese girl walking down the street. 

 I was too busy enjoying the breeze and slightly over-cast warm San Diego day, thanking God for giving me the strength and energy to get outdoors today, and to work hard toward my goal of participating in the 5K this year, in my daughter Breanna's honor and memory.  I thought about last night's episode of EWL, and the encouragement that Heidi and Chris gave me via our Twitter feed.  They are absolutely right... I CAN finish this.  I CAN reach my goal weight.  I am NOT my past, or the pain that I've suffered from.  I can begin again, and I can reach whatever goals, dreams, and destinations that I choose to create for myself.  So, off I went... and I walked at a brisk pace, for the entire 30 minutes required of my first couple of days of 5K training.


Truth be told, I could have easily doubled or tripled my walk.  Although I am not a 'runner,' I do consider myself to be an advanced walker.  It's basically the only thing that I can do that doesn't flare up my knee.  Any how, I decided to follow the instructions provided in 'Run Your Butt Off."  It was written for people like me, who have no idea or clue HOW to begin running or training for a race.  I shall be patient.  I shall not stray.  I shall not wander off of my course!

Water:  This is an extremely important factor for me to add into my training.  I suffer from chronic migraine syndrome.  I cannot afford to become dehydrated!  So, I will continue to fill up my 28 ounce water bottle, and carry it with me while I'm walking.  I drank the entire bottle on my walk yesterday.  Today, not so much... I drank too much water before my walk, as I wrote about above.  I did, however, utilize my water bottle as a hand-held weight for my arms!  I do believe I did get a good little workout in today!

I've been sticking to my clean eating plan 100%.  I have not strayed.  Here is what my meals have looked like so far today... I will post my completed SHealth Food Journal here later this evening, after I have completed it.  For now, here's an idea of what I eat every day, and frequency (times vary, according to workout sched):

Pre-training Breakfast (9am): 

*Blueberry Banana Oatmeal  (made with whole oats, 1/2 cup coconut milk, 1/2 cup filtered water,  1/2 medium banana smashed, 1/4 cup blueberries)  ( I opted for no flax today)

*2 Hard Boiled Eggs, yolks included (only 2 yolks per day... I'll be blogging about eggs soon!)

*1 cup hot coffee with 1 tablespoon Italian Sweet Cream (Hey, I've cut back, ok?)

*28 ounces filtered water throughout morning before training






Post-Training Snack/Recovery Meal (9:45 am):



It's imperative to the repair of your muscles to consume protein right after a workout session, whether you are walking, jogging, running, weight training, cycling, swimming, performing cardio or HIIT/Tabata-style sessions, etc.  Be sure to have a 'recovery' mini-meal or smoothie directly following your workout.  Today, my choice is a Pineapple Cherry Protein Smoothie!

Here is a great recipe for you to try:

*1/2 cup Silk Coconut Milk
*1/2 cup Almond Milk
*1 cup fresh or frozen spinach leaves
*1/2 cup fresh or frozen diced pineapple
*5 whole Bing or black cherries, pitted
~Blend in blender, Ninja, or Vitamix-type appliance. Enjoy!


Lunch (12:30 pm):

Turkey Sandwich:
*2 slices whole wheat bread (no more then 1 gram sugar per slice, and 4+grams protein per slice)
*2 slices lean nitrate/nitrite-free sliced turkey
*1 teaspoon yellow mustard
*Spring Salad mix, about 1/2 cup
*1/2 sliced Roma Tomato
*4-6 thin slices cucumber, peeled

*Plus 2 small apricots, and a 3 inch piece of a carrot, julienned
*Filtered water with a squeeze of lemon (8 ounces)



















Afternoon Snack (3:30 pm):







*1 Red Delicious Apple, from our tree (organic)
*1 tablespoon All Natural Peanut butter, creamy, no sugar added (3 grams sugar or less)

(2 tablespoons of peanut butter are considered to be one serving; however, I find that I am satisfied in only consuming half of that amount)

Another typical afternoon snack for me would be
an apple with a handful of almonds, cashews, or seeds.  Or perhaps Greek yogurt topped with fresh fruit, sprinkled with sliced almonds and flax. Hummus, mashed avocado, and sliced raw veggies also make great snacks!


Dinner (6:30 pm):

*1 serving 'Clean' Chicken & Mushroom Stroganoff (I'll put a link to my website with the recipe here this evening for you!)
*1 cup steamed green beans
*1/2 cup long grain brown rice
*Spring mix, baby spinach, & romaine salad with tomatoes and cucumbers
*1 tablespoon Buttermilk Ranch dressing, cleaned up version, home-made

WATER (all day long):

*I consume a total of 112 ounces of filtered water daily.  That includes water with meals.  I do not include my coffee in this total, because coffee is a diuretic.  I do not consume any other beverages while training.  I generally discontinue water about 45 minutes prior to bed time, although I do keep my water bottle next to my bed at night.

Well, that sums up today.  I feel good, I feel strong, I feel motivated, I feel thankful, I feel blessed.  I feel happy to have accomplished all of my goals today, whether big OR small.... they all add up, and they all count!

Enjoy your evening.  I'm hitting the sack early!  A Pirate needs her beauty sleep.  Aaargghh!

~K


*Bellow:  Fun tweets from last night's Extreme Weight Loss with Chris & Heidi Powell:

*Please get yourself some of Chris's books!  I promise, they will change your life!  Here's a link to Amazon.com:  They have them in Kindle format as well:

http://www.amazon.com/s/ref=nb_sb_ss_c_0_12?url=search-alias%3Dstripbooks&field-keywords=chris%20powell&sprefix=Chris+Powell%2Caps%2C396

Day 1: 5K Training (& Focus) Begins!

Monday, June 30th, 2014

Good morning, and happy Monday, my Blogee's!

In my last blog post, I wrote about committing to an upcoming 5K run/walk in my daughter's honor & memory.  Today begins my training routine.  For the next few months, I will be eating, drinking, walking, jogging, running, talking, studying, practicing, living, & blogging my 5K lifestyle!

I made this commitment for two reasons:  1)  To honor the life and memory of my daughter, and 2)  To make a commitment to get back on track and work seriously and diligently on my 100 pound weight loss efforts.  Sometimes, we need to set goals and commitments in order to get serious about a thought that we would like to bring to life.  This 5K is perfect for me, and is very do-able with the current health issues that I have.  With lot's of past reflection, I have thought long and hard about the goals and focus needed in order to complete this phase of my newest journey.

My number one focus and concern is safety; remember my knee injuries from a couple of years ago (Pictured: May 24th, 2012)?  Yeah, I still have knee problems.  And I will, for the rest of my life, due to the severity of the injury.  A 200+ pound body falling down on one knee, 2 times in a year-long period, is not a good thing.  That being said, protecting my knee from further injury is key.  I have ace wraps to start my training with, and I will be fitted for a new knee brace soon... this will assist with stability, strengthening, and injury prevention.

My number two focus is motivation.  I must keep up my motivation to finish this out.  Posting here on my blog forum is a way for me to document and share my daily training, food intake, progress, & even regression... whatever I am experiencing through this training... is important to discuss and keep track of.  Being able to look back at my progress is imperative to my continued motivation & future success.  Sharing it with all of you is an added benefit!  I encourage each and every one of you (currently, my 8 followers.... Lol!!!)  to commit to something this summer, whether it's a 5K, 10K, new fitness program, clean eating, weight training, a walking program with a buddy, etc. 

Focus number three is my actual plan:  I have reset my SHealth phone app to be in sync with my current goals and targets.  I've got my pedometer set for 3.1 mile walks (the equivalent of 5 kilometers) as well as a set heart-rate.  My BMR is pre-set, and I'm taking my daily calories down a notch to incorporate calorie burning from my walks, jogs, and weight training sessions.  My SHealth food plan is created for 1 week at a time, all clean eating, and water is my only beverage.

I have only ONE cheat day planned.  My daughters from another mother, Jeni and Crystal, are coming into town next week, and we are going to eat some fabulous California Burrito's together!  This has been pre-planned for a while now, so I am going to relish the cheat/treat, and enjoy their company!  I am excited about their visit... I'm looking forward to it very much.

Sleep is also imperative to my success.  I will be going to bed at 8 p.m., and the television will now go off at 10 p.m. (timer will be pre-set).  I don't really watch television during the day, because I am so busy with school and writing projects/assignments, that I don't have time for it.  Night time is when I like to unwind and watch a little television.  But it can keep me up until midnight, even 1 a.m. at times... so NO MORE of that!

Waking up early is also imperative for my success.  I am naturally an early riser, but I'd like to start getting up even earlier.  This will take some practice.  I'd like to get most of my training done before I start my day... and with the summer heat on it's way, this is the only time of day that I will be able to comfortably get it all done.  I have chronic migraines, so walking and training in the heat is a big no-no for me.  Screw all of those TV shows that have contestants working out in the blazing hot sun for 8 hours a day... that ain't me! =)  I'm not looking to end my training with a 3 day migraine.

My number 4 focus is to finally find a buddy who wants to physically train with me, and act as my support system.  I am usually the one doing the supporting, and I have come to the conclusion that I need to have a support system of my own in order to stay motivated and positive.  This will be difficult due to the early morning workout schedule I have created for myself, but it's not un-obtainable! 

I'm sure that some day, I will find someone with the same goals and interests that I have, that really wants to train with a partner.  I'm not talking about a romantic interest, Lol!  I'm already married!  I'm talking about a female training partner who wants to achieve similar goals that I do, who is ready to commit to a fit lifestyle, who I can count on and turn to in my times of self-doubt, lack of motivation, and trials.  Until then, It'll just be me and my dober-kids!  The best safety in the world!


Focus number 5 will be breakfast:  Pre-workout and Post-workout meals, specifically.  I am soooo not good at eating breakfast before 10 am.  It actually makes me nauseated to look at food before that time of day.  This must change!  The goal here is to eat an energizing pre-workout meal 30 minutes prior to my scheduled workout, and to follow up my workout with a protein-based meal or smoothie.  This means that instead of eating a sit-down breakfast (one large meal), I will be dividing breakfast up into 2 increments to support my energy and nutritional needs for my actual workout.

Sound confusing?  It's not.  I have pre-calculated my daily basic caloric needs in order to lose weight. My personal daily calorie goals (for now) are 1800 calories;  yours will be different from mine.  Next, I calculated how many calories I am allotted for each meal and snack (you can do this too!  A great calorie tool to utilize can be found at:  fitwatch.com/caloriespermealcalculator).

For 3 meals/2snacks daily, my calculations come up as 450 calories per meal and 225 calories per snack (Also translates to 50% healthy carbs, 30% lean protein, and 20% healthy fats).  This may sound like a lot, but remember:  I currently weight over 200 pounds, and to STAY the same weight, my calorie intake would need to be well over 2,000 calories per day!  Yikes!  In order to burn fat and lose weight, I have to factor in calories to deplete,  as well as the exercises need to burn off extra calories.  I will discuss this in another future post here.

Next,  I will take my allotted breakfast calories and divide by 2: 

           *450/2 =  225 calories per each pre & post workout breakfast  meal on training days

           *  Breakfast:  450 calories
               Snack 1:     250 calories
               Lunch:       450 calories
               Snack 2:     250 calories
               Dinner:      450 calories

The more weight I lose, I will have to re-calculate my calorie plan.  When you are at a smaller weight, you need less calories daily.  So for now, this will be my calorie target for each meal.  While in training, it is imperative that one must stick to calorie and fitness goals due to the energy and nutrients your body needs on a cellular level.  For life-long maintenance, you can be a little more flexible as long as you are consistent in keeping up with your healthy lifestyle.

Focus #6 will be to keep my soul and spirit filled with God.  I need Him in order to get through life.  Sound corny to you?  You should give God a try if you haven't found Him yet.  He can work miracles in your life that you never dreamed of.  Give all of your stressors to God... they are His to deal with.  Pray daily, pray consistently, and never forget to show and tell God how grateful you are to and for Him through Jesus Christ. I am re-committing my Sunday's to church services, worship, and work-free rest days.  I am re-committing EVERY day to spending time with God before, during, and after my health goals/training/work.  This is also imperative for my success.



And finally, focus #7 is to be focused on ME.  That's right, me. Myself. My mind, my soul, my spirit.  I need to take time for me.  Whether it's enjoying a hot cup of coffee in the wee-early morning hours before the rest of the world awakes, reading a mystery novel while soaking in a lavender scented hot bath, taking a stroll on the beach, or my absolute favorite thing:  playing with my granddaughters... it's absolutely imperative to make time for myself, and do the things that I love and enjoy doing.  Things that make me happy.  Things that keep me young.  Things that keep me going.

Each of my 7 main commitment focuses are crucial to my success, both through my training phase as well as through life.  We must have balance, and for me, these 7 focuses are the ways that I will find the balance that I need.  How do I know this?  Because I've trained before.  I've lost weight before.  I've eaten clean before.  I've set goals before.  I've suffered through injury before.  I've suffered through years of heartache, depression, and anxiety in the past.  I know what I need to do in order to be diligent and stay on track.

That's why a journey is never-ending.  Life is a journey.  We must learn from our mistakes, our set-backs, our successes, and even our tragedies.  I know what works for me, and God will take care of the rest... it's called trial and error.  My mind is alert, my heart is open, and my soul is on fire.  I can do this, I will achieve success, and I will run my way through this 5K... for my daughter, and for myself.  12 years ago, I thought I had died inside.  Today, I know I am alive.  And I have God through Jesus Christ to thank for that.

Let the training begin.  I am so grateful for this opportunity.  In your honor, and in your memory, Breanna Ray.  Mommy loves you to eternity and beyond.

~The Kaptain

      
*If you are interested in reading my articles about Obesity, please follow the link to my 'Obesity' website:
 http://www.bellaonline.com/articles/art183587.asp
                                            

 

5K For A Cause

Good Morning, Blog-ees!

As of today, I will be training for a 5K here in San Diego that is near and dear to my heart!  That's 3.1 miles~ right up my alley!  Lol!   If I know you personally, then you already know all of the details =)  For protection & personal purposes, I have decided not to share the information publically about the 5K I have entered until AFTER the run is over.  It's best to err on the side of caution (or precaution!) when it comes to putting personal information out on the internet!  Thank you in advance for understanding!

My training will begin with a great book that I purchased a year ago, to which I have yet to utilize.  Lol!  It has been sitting on my shelf, without purpose... until now!  It's called "Run Your Butt Off" and I am looking forward to finally peeling open the pages... It even still smells new =)



The event I have entered can be completed via walking or running.  I'm going to give running a shot.  Yeah, yeah, I know.... I have terrible knees!  That being said, I plan to jog my way through training, and not running for speed.  After all, this is a fundraiser... not a contest, thank goodness.

So it's time to tighten up my clean eating, and get back to 90% clean foods, 90% of the time.  Back to water only as my beverage of choice.  Back to going to bed early, and waking early... I always arise early;  it's the going to bed early thing that is non-existent in my house.  Back to riding my bike instead of driving... walking everywhere when it's possible.  Even to purchase my groceries.



Weight training will continue, as well as cardio... however, I will be skipping "HIIT" type cardio and trading it in for non-injurious types of cardio, such as power walking, fast paced swimming, etc.  The last thing I need for my 5K is a knee injury that will keep me down.

Of course, I will be utilizing my new cell phone App called SHealth to record my walks, jogs, training, and food.  I will be posting the results here as often as I can.  It won't be every day, but I will try my hardest to post at least 3-4 times weekly up until the actual 5K.  Then I will post pictures and results of the 5K fundraiser!



Pray for me, and join in by committing to your own fitness training!  Gather some friends, take some walks, and share a clean meal once a week!  Have fun this summer, and be happy.  You only live once~  Do it right!

XOXOXO

Kymberly

Starting Over: My Year of Reflection, My Year of Change

My physical appearance hasn't changed much since this time last year.  All of my changes have taken place within.

Within my mind, my soul, and my heart.

I finally feel ready to peel off the crisp layers of disappointment, pain, and hurt that have consumed me since June 2013.  My interior is no longer rough, lost, or sad.  My exterior does not define who I am or what my journey is, or has been about over the past few years.  The definition of my life, my dreams, and my goals is so much bigger than physical appearance, fame, notoriety, money, or accomplishments.

So what are the lessons I've learned since June of 2013?  They are simple lessons with a huge impact:

1)  Never put anyone or anything on a pedestal.  God is the only being that belongs there.
2)  Never allow another person, place, or thing to define ME.
3)  Some people are only meant to be a part of my life for a brief moment. And that's okay.

This past year has strengthened me on so many different levels.  I am excelling in areas that I never even dreamed could be possibilities.  My career path has changed, and I am focused.  I had 2 additional health crisis' this past year, one acute and one chronic;  I consider them temporary set-backs and not FAILURES.



It's not about the weight loss. Sometimes, life happens, and goals need to be re-adjusted or changed completely.  My journey no longer has a time limit.  I no longer set unobtainable goals for myself.  I have come to realize and accept that I have major health issues that may prevent me from ever having the body that I once thought I wanted. I became so caught up in the ECD hype that I used to ambassador for, that I actually thought I wanted to be a stage competitor at one time!

I laugh at that because I allowed myself to become caught up in a moment, someone else's moment, and decided to make it my moment.  My moment to be a part of the movement, the excitement, the dream.  But it's not my dream.  It was Tosca Reno's dream.  I was caught up in her moment, and at the time, I wanted it for myself.  I faithfully followed her through her training process, and supported her through her competition.  She looked so amazing, I immediately wanted that 'win' for myself.

Not to take away her moment... but to create one for myself. 

I have no desire to be that person.  And I never really did.  Why was that dream so unattainable for me?  The truth is, because it's not really my dream. I never really wanted it. I just didn't know how to create my own.



I've figured it all out now.  The key is to just BE MYSELF. Do my best every day, even on the days that my health issues are all-consuming and have me in bed.  I take "me" days now, and I've learned how to relax my body, mind, and spirit.  Currently, I'm obtaining my Health Coach Certification and will be opening up my own Health and Wellness Coaching Business this fall!  Health Coaching takes all of my nursing knowledge/experience/certification and licensing, and rolls it all up into one big career of awesomeness!  The last time I was this excited about something, I was graduating from nursing school.



In addition to my new coaching endeavor, I created a new brand, called 'The Live-Clean Lifestyle,' where I focus on teaching people not only the importance of eating clean and healthy, but how to also live clean and healthy in every aspect of life.  The cleaner our lives are, the healthier we feel mentally, physically, and spiritually. 

I have no intention of becoming a huge public figure, famous person, or rich individual.  My only goal is to teach, and for others to share my teachings with their family and friends. Of course, I have to make a living from what I have chosen as my career... so I will have classes, books, and programs for purchase eventually.  However, The Live-Clean Lifestyle website will always be free knowledge to the public.  I encourage others to share the knowledge.  We can empower the world to encompass better living for better health.  I truly believe that.  I'm honored to have one of my buddies, Carrie Kennedy,  as a contributor to my new brand!  Carrie and I go way back to The Eat-Clean Diet days, and she is the winner of their '4th Annual ECD Makeover Challenge.'  Find us here:  thelive-cleanlifestyle.com



As for me, The Iron Pirate, I'm still a Pirate!  I'm still lifting Iron, working out, and living clean.  I have adapted new workout styles to benefit my injured knee issues, and it does seem to be getting stronger, with the occasional flair-up.  But it's all do-able!  I just keep pushing forward, one day at a time.  I still get cravings for crappy food or beverages, and like any other person, I do give in at times.  I have a new program on my cell phone that I utilize every day (S Health, on my Galaxy S5... it's amazing) that also has a built in pedometer and heart rate counter. So long, FitBit!  I no longer need your crappy services! But it was a good run!

With my hypothyroid issues, I'm not sure if I will ever reach my 100 pound weight loss goals.  I've accepted that, and I'm okay with any number on the scale that my body becomes comfortable at.  This isn't just a 'start here, finish there' type of journey.  This is a 'daily goal of optimal healthy living' journey.  I've embraced it, I've stuck with it, and I've been so blessed by all of the changes I have encountered, positive and negative.  Every change brings about a new season. 

And with that, I leave you with my next (soon to be published) endeavor:

"The Seasons of Living Clean" Book, coming this summer 2014.

I'll keep you posted! 

Live Clean, Live Healthy, Be Healed XOXO

~Kaptain Morgan, The Iron Pirate X0X thelive-cleanlifestyle.com