Chat and Accountability May 24- May 30
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Good morning everybody. OMG Carol, you're up EARLY!!!
Water challenge! Yes, I need a challenge. I'm putting an unofficial Jaunt in June with Jen challenge for June as well (similar to Jen's January Jaunt). I completely understand about indulging on fruit. I have always used fruit as a way of weaning myself off of the other sugars. So far, I'm doing better but it's only been two days so far.
Well it's Thursday and glad it's been a short week. Another 'long' night of sleep last night so that was good (at least I didn't sleep through the alarm this morning).
Have a great day everybody! Looks like we all need to break out those water bottles!0 -
Happy Thursday Folks! No HRV this morning gotta get a new Battery for my strap. Still a bit sore from Murph but all in all feeling pretty good. Slept in a bit this morning so could end up being a rest day. Fitbit wise I'm almost 7K steps ahead on the week so even a very light day will leave me even or still a bit ahead.
Jen keep the sleep streak going. Dittos on Carols thoughts about Chi TM. You were a fine spectator, dedicated to the team and persevered for us in Limbo land not knowing what we had done. Couldn't ask for better. Plus we managed to learn stuff. So no more self flagellation, ya done good.
Carol - Glad you and yours are safe. Here is your visualization thought of the day. You gotta full Life Ruck there kiddo but your Power to Weight ratio is damn good, Stay hydrated and frequent short breaks to let the load settle in between shoulders and hips. You're nearly to the crest of wellness ridge. Keep the No gun Handy but good choices means you don't need it as often, but when you do you can draw it quick and sure. You look behind you as your family and friends rise behind you waiting for your signal, you look ahead, and look behind one more time raise you hand and say "Follow ME!"
Susan - JR ROTC guys can be weinies. I have a couple of JROTC groups that do volunteer work at our hospital as part of their program. Lot a variability in the leadership skills out there. I use Murph in slices as well, Working with a client that is rehabing a new steel knee, Our Goal is to return him to the Referee field this football season. Got him doing a Half Murph for tonight's Work out. Will be interesting to see how he does.
All righty then have a great day and a better tomorrow, You are were you are cause you put yourself there. Jamm On!
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Ok John and Carol. I'll stop (as you said John) with the 'self flagellation').
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Day 3 - so 10% of the way to 30! So far, so good. Since I never eat grains anyway, the biggest change for me is no sugar/no dairy. But ghee is allowed, and so is coconut oil. Fat bombs away! Not going crazy with those, though, since I'm still cautious about calories (old habits die hard). Doing well on my macros. Under 12% total carbs (including the fiber) and over 65% fat for 2 1/2 days now. I feel fine. No "carb flu," and plenty of energy to run in the morning.
I'm pretty confused about protein. Some sources say you need an absolute minimum of 50 grams, others say take your body weight in pounds x .8 and eat that many grams, and the ketosis people say to keep it pretty low because higher protein amounts will turn to sugar just like carbs do. So, I'm currently shooting for about 50 - 60 grams for the first two weeks and then I will re-evaluate both protein and carbs. Meals would be easier with more protein, and I'd love a piece of fruit every day.
"Sun tea" brewed with a sprig of fresh mint is lovely this time of year. No hankering for soda at all.
Carol, you make me laugh with that water challenge. Even in the dead of winter I drink 64 oz before 10 AM. I learned from Tim Ferriss to have 20 oz within 20 minutes of getting up in the morning. Of course, I do pee a LOT! But in the hot weather I drink more and excrete less, of course.
But then, Tim Ferriss also says have 30 oz of protein within 30 minutes of getting up. Dazed and confused...0 -
Another episode of Kim posting someone else's picture. This one belongs to Jason Seib. And since he had tweeted it to me, I feel fine sharing. For all of you fixated on a scale number. His client Deb.
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Carol, Ramble away, love reading your posts.Thank you for your kind words. I did cry when I got back into the house not a full blown cry fest but a short, quiet cry. And as predicated, he has adjusted quickly in his new home. So much attention was given to him and with 4 kids he'll have no shortage of playmates. It the best outcome! If a foster misses me and did not transition smoothly, I have made some wrong decision in my fostering duties. I give them just enough love and structure for them to feel safe and wanted but not get too attach to us, however, Its extremely difficult to do that with a puppy
Cynthia, there are a lot of different views on protein and I think it also depends on how efficiently can one process the protein. Sounds like you have a good plan going and like you said adjust it as you go.I used to miss fruits but not so much anymore, you'll get used to certain things.
Kim, Thanks for posting that picture. Great reminder to us all not to be focus on the scale. I can actually relate to that. Pre CNS days at my lowest ( 168)) I wore a bigger size (12), now I'm smaller (Sz8-10) but weigh a little more -170lb And I wasn't even lifting. its all about losing fat
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Good evening!
Carol, Great to hear all is well for you in Texas. Your positive post made me smile. A wonderful healthy attitude. Bravo! Hang in there with all of the school stuff. I swear my freelance teachers were dropping like flies this month due to school chaos. Everyone was doing PARCC testing. I was behind because of it and all of a sudden everyone is ready for work. I can't keep up! Forgot to tell ya. We have a bunch of conferences and one is in Houston (can't remember if it is summer or fall). I will let you know if I am down in your parts.
Cynthia, I have heard the weight thing for figuring protein, but I have kidney issues that flare up if I am too high in protein. Discovered it while going very high while weight training. Now I just listen to my body. I can tell when I am slacking in that dept.
Kim, Thanks a bunch for the pic share. I needed it! I have a very muscular build and fixating on the numbers, while comparing it to others, is crazy for me. I am 5'5" and think the lowest weight I got to was 120 and that was with an eating disorder. Although I had bones showing, I could pinch inches and was soft. Then I was into lifting, weight around 140-145, leaner and far healthier. I ate healthy and a LOT. I didn't fret about the cals. A healthy reminder.
John, WTG on those miles. You are doing fabulous!
Jen, WOOHOO on sleep. I am in on the Jen's Jaunting:)
Heron, Awe! Those kitties are precious.
Me, I only hit 510 cals today, but feel okay about it. Well, I must admit that I had a crazy craving for salt and had a small bag of chips from the vending machine. I never do that. I blame hormones since I was not hungry. Just kind of blah today and very busy. Didn't want to eat. Tonight I did a lower body routine. I LOVE glute bridges. My favorite new move. My tush is very happy and they are helping with the sciatica and running:)0 -
11:00 at night and I'm at WALMART!!
And yes I was up very early this morning. Kim, you're going to kill me I'm sorry. I'm really just sorry for myself.
I'm just leaving here because both children told me things they needed at the last minute for school tomorrow. I should just let them suffer and go without it but we're in the homestretch and I really want them to have in the school year on a positive note. One of them really needs positive note.
John, I love the visual. Makes me feel so empowered! Thank you
Cynthia and Jen,keep rocking your whole 30! Remember, it's not a lifestyle, it's a learning tool. And you guys are great learners!
Heron: precious kittens!0 -
Oh Carol, what city in CA is the conference?0
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Kris: come see me!! Let me know about your Houston trip as soon as you know!
Heron: I'll be in Palm Springs. Where are yall in relation to that?
Kim: 4.5 hours of sleep last night.
I know this is the WORST thing for me. Going to maybe do a sleep challenge too. For real.0 -
Carol, Yep 4.5 hours is not good. Even worse if it cintinues over time. Stuff happens, we all get the occasional night that circumstances force us into few hours. But honestly, those aren't the nights to focus on. They happen and you move on (and hopefully have both a good sleep foundation before them and can make some of the hours up in the next day or two). It's building that sleep foundation you need to do, so that getting good sleep is a habit on al the other days.
Jassa method recommends beginning to move your bedtime 15 minutes earlier. Which I like. But I've really been geeking out on Gretchen Rubins work. Her book "Better than before" and her podcast "Happier". Anyway one of her recommendations is to set a bedtime alarm. I love this. I now have an alarm at 8:50pm Sun-Thurs on my watch. It reminds me to start wrapping up the day, do any bedtime rituals. And then easily it's lights out by 9:30.0 -
Good Morning and Happy Friday Folks! Hope all is well with all of you. From the readings above looks lie a typical slightly dysfunctional moments here or there. No biggie stop what you're doing extend your arms out at your side at shoulder height, Then quick side to side motions moving from the waist, and SHAKE IT OFF! The immediate reaction your body will have will make you smile and release all those good endorphins etc... If you do it in public (like I'm prone to do) You'll do the same for all who observe you. Have some fun go out and play, or better yet just play when you're out.
Jen and Cynthia Keep it rollin' I read somewhere that gals protein numbers should be on the lower end of the range, as your physiology will roll into gluconeogneisis faster than mine will. Looks like you're finding your handle so good o.
Kris - 500 cals in a day is not a good thing. Ever. C'mon you can do better.
Kim and Heron koo-el pics.
Carol - Sometimes ya gotta do what ya gotta do for the young'ns but just like smokin' its not the now and then it's the habit that kills ya.
If you want to start a Mediation practice but don't want to sit around cross legged and hands palms up and all that stuff just find a place that is quiet, and practice box breathing for a few minutes at a time. start with say two minutes before a meal, Do 10 Box Breaths, with 4 sec legs, So Breath in for 4, hold it for 4, let it out for 4 and hold it out for 4. 16 sec per breath will be 160 secs or a bit short of 3 min. EZ PZ. Focus on the breaths other thoughts will wander in just let them bounce off the breath,
have a great day folks!
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Happy Friday everybody. Heading out to run errands with mom and then get some serious house cleaning/arranging done.
Carol, I won't say anything about your sleeping since as we all know, I have my issues with it as well.
Heron, cute kittie pic.
Kris, already told you about the 500 calories and what would happen! EAT GIRL!!!
Cynthia, we're on Day 4 now. Woohoo!!!!
I had a little more fruit last night because I just needed some. I know that it can be an issue but I look at it this way: it's better than cookies or candy. I'll be keeping an eye on it though and making sure I don't overdo it.
Alright peeps. Out the door!
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So... I am down 2lbs from last Friday and that is WITH a Carb Nite... I am really getting used to this and sooooo excited to see not just weight but BODY FAT coming off!!! I'm down an 1.5 inches in my waist and 1 in my hips!!! Prior to finding CNS I was losing weight but COULD NOT change my body composition... HOORAY FOR SMALL VICTORIES!!! Also, my babe who has been on a sleeping strike SLEPT ALL NIGHT FOR THE FIRST TIME IN A MONTH!!! I could conquer the world right now!!
Fat bombs... I want some... gimme a good, easy recipe!!0 -
Susan - Not a Fat Bomb but the Hammer Version of Bulletproof Coffee, in a blender, 20 oz of brewed coffee, one half scoop of whey protein isolate, 1 tblsp Coconut oil, 1 tbsp Almond Butter, 1 tsp baking soda. Blend well, seems to have some of the same effects as Fat Bombs. I would be interested in some recipes for them as well.0
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Thanks John... I tried "bulletproof coffee" once... and didn't love it... I just used coconut oil and clean butter blended... I've been doing heavy cream (took some serious getting used to, I'm a black coffee person!!)... but almond butter sounds GOOD!!0
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beerbikegirl wrote: »Jassa method recommends beginning to move your bedtime 15 minutes earlier. Which I like. But I've really been geeking out on Gretchen Rubins work. Her book "Better than before" and her podcast "Happier". Anyway one of her recommendations is to set a bedtime alarm. I love this. I now have an alarm at 8:50pm Sun-Thurs on my watch. It reminds me to start wrapping up the day, do any bedtime rituals. And then easily it's lights out by 9:30.
I've been geeking out on Gretchen, too. For me, going to bed is no issue. It is the too-early wake up that is the problem. I'm always up with the sun. I do not have a clock in my bedroom at all, but wake when I wake every day of the year (with the rare exception of those early morning flights). I'm blessed that I can take a nap if need be, but rarely do.
Susan, you don't know what a gift good sleep is until you have a baby! So glad you are finally getting through the night.
Day 4 is right, Jen! I just went to market (to buy a fat pig - kidding!) and came home with a bunch of organic asparagus, baby bok choi, and swiss chard, and hydroponic bibb lettuce. Tonight is ground turkey with Thai seasoning in lettuce cups, and tomorrow is stir fried shrimp and veggies. I love fresh, local summer food!!!! Still keeping breakfast to fat bombs and my veggie smoothie. Carbs ultra low and fat high with moderate protein. Feeling great! I just got Dr. Westman's new Atkins book last night, which is pretty much what I'm doing (but without the bars/shakes and bad oils). I'll keep eating like this for a 2-week "Induction" and then modify with a bit of fruit and see what happens. Dying to step on the scale to see if ANYTHING is happening, but I'll be good.
PS Gretchen Rubin did a recent appearance on Livin' La Vida Low Carb. That's how she eats.
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Oh, and
those kittens. Wish I weren't allergic! (Though, FYI, my allergies are way better since going grain-free nearly two years ago. Very unexpected! Spring is no longer sneeze season) 0 -
sbuzzard24 wrote: »Thanks John... I tried "bulletproof coffee" once... and didn't love it... I just used coconut oil and clean butter blended... I've been doing heavy cream (took some serious getting used to, I'm a black coffee person!!)... but almond butter sounds GOOD!!
Dittos for me Susan I'm a Hot and Black Coffee guy. So any additives are not generally welcome. I tried the heavy Cream a few months a go and did not like it. I have been doing this for a couple weeks and enjoying the result, as it gets me through my two hr drive to work, and my first four hrs of work before I start feeling hungry. Eating a high protein breakfast (Eggs and Bacon) some days and none on others doesn't seem to make any difference; if I have it on the way to work, I'm good from about 09am to 4 pm. with just water updates.
PS I also add a dash of cinnamon, and Nutmeg sometimes as well.
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John, while that may work for you, Susan is following CarbNite and use of whey in morning Is strongly discouraged. Even if used post workout the person would have to wait an hour after a strenuous workout. But should really use food if am trainer. Causes a huge insulin spike. I realize the fats will blunt it some, but it will basically negate being ULC. He was specially referencing whey protein in this tweet.
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Interesting thanks Kim0
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Cynthia, what type are you? I'd posted an Instagram picture / tweet which she replied to that said...
Better Than Before by @gretchenrubin Apparently I am a questioning, promotion focused, private resolving, sprinting but small stepping, novelty loving opener.....great great book. Read it. Listen to it. #willpower #habits #change #better
I also now realized that I used travel as a loophole to go off plan. Versus having a vacation safeguard (stay ultra low carb all day, indulge at night) that only applies to vacations NOT to work trips.
Oh and obviously you are a Lark. I have traditionally thought of myself as an owl, but seem to be morphing into a Lark.0 -
Oh my Heron! I WANT!!!!!!! 0
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Wow. Heron. Those are over the top!!!0
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Happy Saturday folks.
Heron - Gorgeous!
Whole 30's - embrace the Simplicity.
Carb Niters' - Be the Spike! Sharp, Hard and Lean!
For the Rest of Us, Look out your window, if you see things growing take a moment and contemplate the 100 K ft view, for you are gazing on a small piece of the greatest Integrated Just in Time Logistics System ever.
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Rain, rain, rain, rain, rain. Not dangerous like in TX but relentless and forecasted all day. Which means no mountain biking this weekend. Even if sunny tomorrow the trails will be closed with this much rain. Couldn't it just go to Northern California where they need it.
Wait....I'm going to northern CA next week (Roseville/Sacramento), maybe it will follow me.
And I'd planned to grill pizzas for carb nite. Working on plan b.0 -
Happy Saturday everybody.
Kim, we've had rain like crazy down here as well.
Just fixed some dinner - tacos in a radicchio leave cup and sauteed broccoli. I'll say I miss the cheese but this is pretty darn tasty nonetheless.
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