21 Day Fix - Day 0 - getting ready

So today I start the 21 Day Fix from Beachbody. The program is designed to help you jump start weight loss from a plateau, lose weight to help hit an event goal or really anything else you want to do to be healthy and fit. I have been sitting on the same plateau for a long time and my goals for the program are:

1. Dial in my nutrition - nutrition is 80-90% of a fitness program and mine has not been what it should be.
2. Break through my plateau. I have been bouncing around the same 5-10lbs for over a year, and it is time to leave those pounds behind for good!
3. Create new habits to help me reach my long term health and fitness goals!

I will be updating this blog and my youtube channel regularly as I go through the program so follow me here, on Facebook or on instagram (@coachbeckycooper) for more details!

I am ready to change my life, my fitness, and my health - are you?

An hour is just too long!

I can go for a LONG run. I did a half - marathon and was on my feet running (Galloway style - run/walk intervals) for 3.5 hours. But I just can't do other cardio for that long. I get bored, I make excuses, I just never get it done.

And I am not alone!

Enter Beachbody - they now have 2 (almost 3) workouts that are about 30 minutes a day! No wonder I love this company. :) I am a mom, a wife, a teacher and carving out 60 minutes to workout just doesn't happen for me. But I can find 30 minutes. I can find 30 minutes every day!

P90X3 (watching the informercial now) is P90X accelerated! I did P90X and had great results but couldn't keep it up. The time just killed me, and I quit 6 days before the end of the program. I tried INSANITY and did 1 week, but again, the long workouts, while awesome just didn't fit my schedule.

P90X3 is 30 minutes a day. FocusT25 is 25 minutes a day (5 days a week!) 21 Day Fix is about 30 minutes a day WITH a revolutionary portion control clean eating program to help you dial in the most difficult part of anyone's fitness journey - nutrition!

I am starting the 21 Day Fix as soon as it comes out - February 17th or earlier! Come and join me on my journey and see how much you can change your life in a short amount of time.

I am changing lives and chasing awesome this year. Come join me.

www.beachbodycoach.com/coachbeckycooper

Aiming for a better week

Despite my intentions of getting back to my runs Thursday, I was derailed. The hubby has been out of town since Thursday night, meaning no chance to run alone. Although even if I had the chance, I don't think I would have gone for my runs this weekend anyway. Friday afternoon the muscles on my left side seemed to lock up on me. By about 7 Friday night I was shaking and feverish and desperately trying to figure out how to feed the boys dinner when I didn't even feel like I could get off the couch. Saturday was not much better, but after another night of extra strength ibuprofen and snuggles with my moose (who has not been feeling so hot himself) I feel almost human today. Possible even good enough to take the boys for a nice walk before dinner later. 


I have been reading / hearing / downloading podcasts a lot recently about the Paleo Diet. I've done low carb before - I did Atkins a few times (best when I was away in college. Lost all my progress when I came home and had carb laden foods tempting me). The more I read about Paleo, the more it seems to be a clean eating version of a low carb diet. It emphasis real foods, whole foods, no processed food. No to low grain consumption, lots of vegetables and fruits, nuts and nut butter (but not peanut butter as peanuts are a legume). Lean meats, poultry, seafood... I feel like that is a way of eating I can get behind and sustain. I know I feel absolutely awful when I eat too many wheat products. When I put a greater emphasis on vegetables and lean protein I feel better about what I am eating, get fewer headaches and no heartburn. When I start eating too much wheat (pasta especially) I suffer from awful heartburn!


So as I plan out our grocery list for this month it will look more like a paleo list. Nuts, lean meats, frozen vegetables, a little dairy, some healthy fats. I am hoping that this will help jump start me in the right direction and set the end of my year on a good course. 


Mamavation Monday question: How has Type II diabetes affected your life?
I'm lucky that even with my weight being so high, I do not suffer from type II diabetes, in fact that last time I had my blood work done and asked to check that out, my doctor said my numbers were so good I did not have to worry about it. However, my father was diagnosed as pre-diabetic 3 years ago and my MIL has Type II diabetes, so I have seen how it can complicate a persons life. My MIL has to take extensive medication everyday - and I am fairly certain that most of her more sever health problems (including the diabetes) are directly related to the fact that she is at least 100lbs over weight, if not more. That thought more than any other makes me motivated to be healthy. I want to be able to play with my children and eventual grandchildren and not suffer from weight related illness. 




“This post is sponsored by Better’n Eggs and I’m writing this to be entered into a giveaway hosted by Mamavation – a community dedicated to obesity prevention & weight loss for women“” 

If I Had a Million Dollars

Have you ever had the "if I won the lottery" day dream?

No? Just me? Hmm, maybe it's because I am always broke...

Anyway, there have been commercials on TV for the latest Publisher's Clearing House Sweepstakes. I am not planning on entering, but the giveaway/prize is $1million dollars and $5000 a week for life. That is the part that always interests me. You could blow through $1 million pretty quick and be in a worse situation than you were before, but with money coming in every week, if you were the least bit responsible, you would really be set for life. Not an extravagant life, but a nice comfortable middle class one (that is really what I aspire to).

And I think to myself, I I won $5000 a week for life and didn't have to work, what would I do? Would I still want to be a teacher? Maybe, I really do love being in a classroom, and if I was not dependent on the salary, I think I would teach at least part time, and probably in an economically disadvantaged school.

But I don't think teaching would be my primary passion. I think I would want to devote my life and my work to getting healthy and fit, to getting my family and loved ones healthy and fit and to teaching/helping other people be healthy and fit.

And when I think of that, I think of the scene in the movie Office Space where the main character asks another "What would you do if you had a million dollars" (I would link to it, but the language is a little PG13) and he goes on to say (basically) your answer to what you would do if you didn't need money is what you should be doing with your life, because that is what would make you happy.

So I am left thinking, if I would devote my life to getting healthy and getting other people to be healthy and fit - what should I be doing now instead of trying to be a teacher? Am I on the wrong path? And if I am on the wrong path, what should I do so that I can merge my current path with one that will allow me to bring health and fitness to myself and others?


What would you do if you didn't have to worry about money?


If you were going to devote your life to health and fitness, what would that path look like to you?

You Are Here...

But is Here where you want to be?

I am here and here is 256.4lbs. Here is not where I want to be. Here is not the top of my mountain. Here is where my journey has to begin for real.

And I have no excuses. I am the reason I am Here. I am the reason I gained 4lbs this week. I did not work out for 3 days. I ate too much every day. Not always bad, not always a lot, but too much. I did not follow my plan or do what I know I needed to do. And it is my fault. No one forced me to sit on my butt, no one stuffed my emotions down with food but me.

I am Here and I am the reason for it.

I am Here and I need a plan. I am Here and a I need accountability. I will keep my self accountable this week by posting meals and workouts on Twitter (please follow me if you don't already - I can use help staying accountable).

I will keep myself accountable by weighing in on Wednesday and on Sunday and posting it online. On Flab to Fab, on Facebook and on Twitter.

Workout Plan
Half Marathon Training Schedule (Cardio) Monday, Tuesday, Thursday, Saturday, Sunday
Long Walks (Cardio) Wednesday, Friday (much slower than training pace)
Strength, body weight or machine training/lifting Monday, Wednesday, Friday

I know there are no rest days in this list, but when I take one rest day I take 3. Not every day will be hardcore, some will be "active rest" but I will move every day this week.

Meal Plan
Keep it at 1800 calories every day
Emphasis on Fruits and Vegetables - at least 8 servings a day
Good fats
good/lean protein
fewer grains (no more than 2 servings a day)

If you want to help keep me accountable you can follow me on Twitter or friend me on Lose It

I am Here, and I can go a little longer.



This week's Mamavation Sistahood Question, brought to you by Grunt Style - a fashion site by Veterans that helps to support those who serve and their families.


What body part are you proud of right now and why?

• I am extremely proud of my calves. They are rock solid muscle from all the hill running I have done this summer. I can't wait until more parts of my body have the same definition and strength that my calves do.

1st #Mamavation Monday Post - I deserve better

I was listening to Talk of the Nation on NPR on my way home from school yesterday (I love NPR, makes me feel smart when I listen :)) and they were talking about the violence in Mexico. It struck me when one caller said "I feel bad for Mexico, they deserve better than that". The host said "as we all do".

As we all do. We all deserve better. Isn't that an amazing epiphany like thought? We all deserve better. Maybe I am the only one struck by the enormity of that simply comment. Maybe it just resonates with me as I begin to realize that I deserve better. My family deserves better. My town, my state, my country, my world deserves better. Better schools, better environment, better health, better jobs, better living conditions, better governments and politicians. We have good ones, but everything can be improved. We can always strive for better.

I can't fix better for everything or everyone. But I can start with me. I can start with my family. My family deserves better. They deserve a mom/wife that is happy and healthy and fun and active. They deserve a wife/mom who loves herself and loves them as much as they could possibly be loved. They deserve a mom/wife who loves them enough to take care of herself.

When I take care of my self, my family gets the better they deserve. When I go for my runs every day my family gets the healthy happy mom they deserve. When I feel good about my self my husband gets the loving, affectionate wife he deserves. By taking care of myself I can give my family what they deserve; I can give them "better".


This isn't the same (at least in my mind) as putting myself first. I can't do that. I have too many responsibilities to put myself first. My family always comes first. But if they always come first, then ensuring that I am fit and healthy and happy takes care of their needs.

So I am going to put my family first and take care of them, and me, so they get the best; so they get what they deserve. Because they deserve better... and so do you.

What about you? Do you put yourself first? Do you consider taking care of your family and taking care of your needs the same?

Are you a priority

I had the following conversation standing in front of the yogurt case this afternoon in one of my local grocery stores (I of course was grabbing some Chobani as a starter to make yogurt tomorrow).

"It is so expensive!" 30 something mom type, to me looking at the plethora of yogurts.

"It is, that is why I make my own yogurt. I just need to get some plain for a starter..." I poke my heads towards the back of the cooler and grab the very last plain Chobani yogurt.

"You know, if you have a slow cooker at home it is so easy to make your own yogurt..." I am ready to launch into directions and websites and more when she says

"I am just so busy! I am lucky if one night a week to do things." She grabs a case of neon colored / flavored "kids" yogurt and heads down the aisle. As I watched her walk away I thought - who needs time for making yogurt? I mean it is ridiculous how easy it actually is to do. I shook my head and finished up my shopping.

As I was driving home my thoughts drifted back to that woman. I think I could qualify as super busy by just about any standards. Wife, mom to two toddlers, full time college student - What "extra" time I do have is spent on homework, reading, playing with my kidlets, and of course twitter. :) It is almost sad how addicted I have become. So time is a premium. And I am not always good at prioritizing so that my "me" time is observed.

That thought struck me again when I talked to my father this afternoon. He asked if I was keeping up with my workouts or if I had to stop again because of school. I told him, no I had been able to still fit my runs in.

And I have. I did a 30 min. run in the rain this evening before dinner. It was great. Me and the dogs, and a cold rain. I loved it. And I loved myself for the fact that I made me a priority. I made my run a priority. I made it important to get out and do what I had planned to do. I didn't let rain or lateness or lack of desire stop me. And I am glad I got out there. - Plus (little side note) I realized that nearly all of the bloggers I read that have taken off or significant amounts of weight, have regained their shape after babies, and have reclaimed their lives and their eating all run. Practically all of them. Coincidence?

What about you? Do you take the time to make you a priority?
Do you run? Why or why not?

Food Issues

Okay, everyone knows (well, lots of people know :) ) that eating is 80% of the healthy body-weight loss- fitness equation. Fantastic! If I eat right I have most of my mission conquered right there. Get in some movement that I like consistently and that is the whole package, I am all set.

Except...

What is eating right?

Is it Paleo? Low Carb, High fat, High protein, High carb, clean eating, calorie counting, carb counting, macro-nutrient counting? Do I have to count something? Do I have to give up something? Do I have to give up everything?

Next Saturday is my monthly shopping trip. I am trying to figure out how to stick within my grocery budget ($300), make approximately 100 meals (give or take) for a family of 4 for one month. That in itself is hard enough, but I need also need help in figuring out the best, the healthiest, the easiest, the most sustainable way to eat to help me conquer my food demons and lose this weight.

• So - I ask you - what eating plan / lifestyle works best for you? 
• Why? Do you make allowances for "life" (birthday parties, holidays, special occasions) or do you maintain your eating style during those times too?
• How expensive or budget friendly do you feel your way of eating is?

Any advice would be helpful and appreciated. I want to get this food monkey off my back!

Mmm, Chicken Fingers

My boys are not all that different from your average toddlers/preschoolers. They want to run and play and jump around. They are super stubborn and that stubbornness will often show its face at meal times.

Not tonight! Earlier this week I discovered an excellent trick to making chicken nuggets from scratch instead of relying on store bought packaged nuggets chock full of things I do not want my kids eating. Yogurt, specifically Chobani yogurt (of course). I made the nuggets as chicken fingers tonight and had another successful batch, and thought it was time to share :)


Ingredients:

• 2 eggs
• 1/2 - 1 C Chobani 0% plain yogurt
• 3 chicken breast, sliced into strips or nuggets
• 1-2C whole wheat bread crumbs
• 1C rolled oats
• Garlic, pepper, onion flakes or other spices to taste
• 1T oil to fry the chicken in (I used coconut oil)

Direction

• Preheat oven to 425
• In one bowl combine bread crumbs, oats, and spices, set aside
• In a separate bowl whip together yogurt and eggs
• dip chicken pieces in egg/yogurt mixture - be sure to coat the chicken completely
• place coated chicken pieces in the bread crumb/oat coating - shake and mix to cover completely
• once all the chicken pieces or "breaded" fry lightly in oil, 1 min max on each side
• put all the chicken in an oven safe dish and bake for 10 minutes at 425 
• serve and enjoy!

The yogurt really keeps the breading on the chicken and the chicken itself moist. Monkey ate most of his (inhaled really) and Moose ate 1 finger before falling asleep in his chair :) I ate four (or um, maybe 5) myself and they were yummy! I am so glad to have a crowd pleasing chicken nugget/finger recipe that is so easy to make.

Oh - and the ranch dressing Monkey has to dip his finger was made with half mayo / half Chobani yogurt :)

Are there any family or kid-friendly favorites you have remade into a healthy meal?

429 days

It is 429 days until I turn 35 (and 63 days until 34, for those of you who are counting :)). I am sitting here, thinking about that and trying to plot out what I want to achieve for myself before I hit that birthday. I want to have goals, to have a list I can cross off to see the things I have accomplished before I hit 35. So what do I want

1. I want to lose 100lbs
2. I want to run the Disney Princess 1/2 Marathon or the Tinkerbell 1/2 Marathon (preferably both)
3. I want to graduate college
4. I want to get a job teaching
5. I want  to get better at housekeeping

What do I need to do to accomplish these goals?
1. I want to lose 100lbs

• I need to eat clean
• I need to watch my portion sizes
• I need to eat when I am hungry, not just by the clock
• I need to get out and move everyday
• I need to plan my meals, and not just eat whatever because I am tired and bored

2. I want to run the Disney Princess 1/2 Marathon or the Tinkerbell 1/2 Marathon (preferably both)

• I need to train seriously for a race of this distance
• I need to come up with the money for the registration fee, transportation, lodging, and park passes for Jacques, the boys, and me
• I need a job that I can work around school, pay my bills AND save money for this (or friends and family that want to help me by all going in together giving me the trip for my birthday and Christmas hint hint!)

3. I want to graduate college

• study, study, study
• check with the registrar to make sure there are no other classes I need besides the ones I am planning for next semester

4. I want to get a job teaching

• I need to graduate college
• take my last 2 certification exams and the Praxis so I can teach out of state if necessary
• get my name and face out to area school districts by applying to substitute teach

5. I want to get better at housekeeping

• stop procrastinating
• devote an hour every day to keeping things picked up and organized
• get up early on Saturdays to power clean 1 room of the house before everyone else is out of bed

Sorry for the wordy post, but I needed to get my wants/needs/goals down in black and white so I could plan them out and really take a look at what I need to do to have the life I want.

Focusing on perfection

I said earlier I read a lot of fitness and healthy living blogs. They help to keep me motivated and ready to go. I am also a member of quite a few different healthy living/eating message boards. I have noticed a running theme lately with posts from my online friends. So many people are focused on the number on the scale, and on eating perfectly. Eating to plan, staying in their calorie range, making sure they have the right calorie deficit... It makes me sad. It actually hurts my heart when I read about how they feel like failures because they work so hard and the weight isn't coming off. They have been perfect with eating and workouts and nothing is moving. I feel for them.

I can empathize, I have been stuck in the same 5lb range on the scale for a few months. I know I have not been perfect, have not done many of the things I should have to move out of that range. I have not lost the 100lbs I have dreamed of losing this year - and I certainly won't lose it in the next few months. I would be extremely happy to end the year 20lbs lighter, I would be happy to be 10lbs lighter, and I would even be okay with not being any lighter, but having increased my fitness, and my ability to run for a longer distance. I would be happy to find a lifestyle way of eating that works for me, that keeps me happy and satisfied and not running for the candy store or chips every time I get a craving. I would be happy just to have enough money to sign up for and run my half marathon in October - and to actually run more than just a few feet of it!

To my friends (and readers - though I consider you all friends too) that are striving for perfection, please give yourselves a break! I love you, and I want you to love you in the same way. I want you to be happy, I want you to realize that all the work, the consistency, the effort you have put in on your health and fitness will pay off, has paid off, is paying off. And some of you, I want you eat more. Trust me, eat a little bit more and I would bet money you see some results - you know who you are :)

Do you strive to be perfect? Is your quest for perfection actually hurting your goals? What do you think?

Teddy Bear Love

My 3 yr old has a teddy bear - "Bear" - that he has had his whole life. It was a gift from a coworker to me shortly before he was born. Bear came to the hospital and rode home with the Monkey in the car seat. It is a tan colored bear that once upon a time played music, nature sounds, and a heart beat. As my mother and I drove across country with my 2 week old Monkey in the back seat (My husband and I were moving) Bear was propped on the Monkey's feet, with in easy reach to turn on the heart and soothe a crying infant.

Bear slept in the bassinet and in the crib. Early on the Monkey learned that if he hugged Bear, Bear made music. The Monkey loves music. At odd times throughout the night Bear's music could be heard through the baby monitor - most often when the Monkey woke up and needed help to get back to sleep.

The Monkey's love for Bear has not diminished as he has gotten older. No other flashy stuffed animals have manged to take Bear's place. Bear is not shared - and he is the only toy the Monkey will not let his little brother hold. Bear's music died last summer thanks to a trip into the pool. The Monkey thought Bear would like to go swimming with him. Bear's once robust and cuddly figure is noticeably flat and limp due to a tear in his back that leaked fuzz into the washing machine... Bear has seen better days, but the Monkey does not care. His love is constant.

Seeing the perfect love my child has for his frayed and beaten teddy made me think - why can't we have that kind of love for ourselves? Why is it so hard for me to love myself, to love my body despite all of its flaws. Why can't I love my body for the things it has done well, done without complaint, and often done in spite of the abuse I have given it.

My body faithfully carried, protected and housed the monkey for 41 weeks (he has always been stubborn). It fed him for 7 months after he was born. My body healed itself from the loss of the baby it could not keep. It quickly nurtured and grew my little Moose baby shortly there after. My body can rejoice in a kiss or hug from my children or a caress from my husband. My body carried me on shaky legs done the aisle and stood proudly as I married my husband.

My body has taken me skiing, horseback riding, running, and walking. My body used to be able to do cartwheels (and will again someday). It can play volleyball, and softball. It can take a spinning class, or Zumba, or Kickboxing. It can lift weights - heavy weights. My body has healed quickly from injuries and illness. It has provided the strength my heart required to do ever more - more than I thought it possibly could.

I love my body! I love the strength in my muscles. I love the delicacy of my hands. I love my height. I love my eyes. I love my hair - even the grey. I love my breasts, and the gently curved hourglass of my shape.

And I love my stretch marks. I love my c-section scar. I love the scars on my arms and my legs that are the badges of honor, the chronicle of my life. I love my thick waist and my big thighs and my flabby bottom. I even love my flappy "grandma" arms. I love my imperfections They are proof that my body is strong, that my body has been there for me, supported me, and loved me without questions since the moment we were born. My body has loved me even when I have treated it badly. When I have fueled it with junk. When I have not given it the movement it craves, or the sleep it needs.

My body has loved me the way my 3 yr old loves his bear. And I promise that from now on I will love it the same way.

Push Challenge Day 5 - Accountability

This is the scariest day for me so far. My homework for today was to announce my push goals to the world - and to promise the people that mean the most to me that I will accomplish those goals in the next 12 months. It was hard. I can tell "strangers" what I want to do and what I need far easier than the people I care about most. I don't want to disappoint those people, I live in fear (really I do) of being a disappointment or an embarrassment to the people I really care about. I would almost rather not do anything at all - heck I would totally rather not do anything at all - than to disappoint those people.

So my Push goals for the next 12 months are to:

1. get a teaching job - getting a job teaching will let me support my family financially, will make the last 3 years worth everything we have sacrificed to get here. And I will finally be doing what I know I was meant to do.
2. lose 115lbs (112.2 as of this morning) and be in the next Turbo Fire infomercial.

It is easy to admit those goals in public, but it is hard to really think about them. They scare me. They make me cry, they make me want to eat. They make me want to go do another workout right now.

So I am going to make a healthy clean lunch, go into town to pick up meds (sinus infection, finally getting antibiotics) come home and make a clean dinner, do my second workout, and study for my certification exams so that I can get my certification and be one step closer to accomplishing my goals. 

Doubles

I overslept some this morning and didn't really get my workout in. (Arlene, don't worry about standing me up, when I saw that you weren't there I decided to get a little more shut eye!) But I didn't want to miss out on the day entirely, so late tonight, before I headed for bed I did HIIT 15. Tomorrow I am going to start Turbo Fire / ChaLEAN Extreme doubles. I am doing Turbo Fire in the morning and CLX after school. I am excited to add to my program.

I am also excited for my grill - it should be here tomorrow! I will be making Buffalo sliders and a bunch of grilled chicken breasts!

Why do I ever doubt clean eating?

I keep hoping that something else will make me lose weight fast. Really fast. If I could wake up tomorrow 118lbs lighter than I am right now I would think it a miracle. And then I would go shopping. So I flit from program to program and eating fad to eating fad. I know what works for me:

• Carbs late in the day make me tired and hungry. 
• Denying myself chocolate all the time makes me cranky. 
• Peanut butter makes me want to binge.
• I cannot eat 1oz of cheese unless 1oz is all I have.
• If I don't eat breakfast when I get up it will take me about four hours to eat. And then I eat a lot.
• Steaming broccoli when I am still hungry at the end of a meal
• As tired as I am when I get up at 4:30 and workout I feel better the rest of the day.
• And when I don't eat clean nothing goes right.

So I know what I need to do. I need to eat clean. Whole grains, lean proteins, lots of fruits and vegetables. Planning my meals - for the whole week, not just the next day. Make sure dinner will be quick to cook when I get home or in the Crockpot before I leave (I hate eating dinner after 8PM all the time!). Use the advice, recipes, support and insight I get from my online friends, my blogger friends, my clean eating friends, my magazines, and my smart wonderful hubby - the hubby that just bought me a new George Foreman grill/waffle maker/baking dish/slider maker! Should be here Monday night and I cannot weight!

I am going to go snuggle up with the hubster. I am excited for my plan for tomorrow - for my plan for my life. I feel good. 

Feel like a loser, but getting better.

I lost my mojo. I love Turbo Fire and somehow lost my mojo in doing it the last few weeks. I know it is when my eating went completely off track. I ate "bad" "unclean" food - read processed junk - and my energy plummeted. I forgot to take my meds and I sank further down the rabbit hole.

But I picked myself up. I am back on track. I restarted Turbo Fire today - Today is my new day one. I even took pictures. And I am going to post them. I am not proud of these pictures, but they are evidence of how far I have to go. And when I reach my goal they will be how far I have come.

Okay - had to edit to add a link to my friend Daniela's blog - funny post, and I want this to be my new motto!

"Losing the bloodhound, one kitten at a time!"