Feasibly Fit Mom

Week 5: Rosey's Fitness Journey

Okay, we're coming up on our final week of training with Rosey. Let's check-in and see how she did with Week 5 (Here are previous week's reports: Week 1 - Week 2 - Week 3 - Week 4).

Rosey's Week 5 Log (click image to increase size). Week 5 was a huge success. Rosey added a bit more time to her cardio (so it's more like 30-35 minutes each time) and maintained 5 days without sugar (mostly...see below : ) 

OK -- one week to go...

Amy @Feasibly Fit Mom: How are you feeling? Do you have more energy after being tired last week?

I'm feeling much better this week and a lot less tired, so working out has generally been easier.

Amy @FFM: How did your increase in sugar-free days go?

Well, I almost made it for five days.  We had a house guest for the week, so my schedule was really thrown off.  On my 5th planned "no sugar" day, I did have a few bites of apple from an apple pie.  

Amy @FFM: This week we changed-up your exercises; what did you notice the most?

The biggest change was adding weights to my squats ... yikes, I felt it the next day!  The increased walking times went okay and felt like a natural progression.

Amy @FFM: What's your favorite blog or website?

Other than FFM and looking at links from your site, I don't follow any blogs.  Lately, I've been looking at gardening/landscaping websites because we are slowly landscaping our yard.  Two sites I particularly like are mountainvalleygrowers.com that has wonderful certified organic herbs and perennials, along with other eco-friendly gardening products,and treesofantiquity.com that features heirloom fruit trees.  (I've been looking for a plum tree like the wonderful one my parents had in their yard, and I think I may have found it here.)

Amy @FFM: You are traveling soon; what's your plan for keeping with the plan and progressing?

I know that I will be taking my weights and bands with me so I can keep up with my strength training while on the road.  I'll be doing a lot of sight seeing, so I'm sure I'll be getting in walking ... just not necessarily aerobic, so I'm going to have to consciously get that in.  

We're traveling with my sister and her husband, and my sister also likes to walk, so I think I'll be able to get her to join me in some fast-paced walks.  And, of course, my goal is to continue to limit my sugar, and I hope I'll be able to do that.  Things will be a little more difficult because my schedule will be different and I won't be held accountable to you (and your readers).  

Have any questions for her? Words of advice or encouragement? Leave 'em in comments and we'll see Rosey next week for Week 6 wrap-up!

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Would you succeed if you had your own personalized fitness plan? Want extra accountability using Twitter, Facebook other social networking tools? And custom mp3 workouts to keep you motivated? Or are you an old-skool workout kid and want your own "bank" of to-do's each week, like Rosey? Let me know and we'll work together to ensure you have a real good time reaching your health and fitness goals.

Meal Plan: Week of August 3

We've got some big changes coming our family's way. Still no details set in stone, but it's going to be a little hectic around here for the next month. I'll be working on using up some pantry items and keeping things simple again this week. 

Expect perhaps some delayed or sparse posting, but I'll keep you updated when everything's been finalized!

Here's what we're having this week:

• Pesto (basil-spinach) and pasta-style zucchini
• BLAT and salad
• White bean salad (via 101 Cookbooks)
• Carrot dill white bean salad (via 101 Cookbooks)
• Rice and veggies

 Last week's highlights:

•  Pesto pizzas - flatbread with basil-parsley pesto, topped with sauteed fennel and spinach, a few dabs of chevre, finished under the broiler and then some fresh chopped parsley. As FitDad said, I hit this one out of the park. Easy and delicious flavors.
• Lemon cucumber tofu salad - week two redux. Served over brown rice, this makes great leftovers, too. I substitute toasted sunflower seeds for the pine nuts and this time finished it with crispy fried shallots.

This week at the farm:

• Spinach
• Carrots
• Peaches
• Apples (a bit early and delicious)
• Plums

See you again over at Organizing Junkie's Menu Plan Monday. Welcome back, Chive Talkin' -- hope you enjoyed vacation!

Week 4: Rosey's Fitness Journey

It's hard to believe that Rosey's been walking, strength training and avoiding sugar for 4 weeks! If you missed out on previous check-ins, you can find them here: Week 1 - Week 2 - Week 3)

Rosey's Week 4 Log (click image to increase size). This past week she kicked-up her no-sugar days a bit, exactly as planned. And you'll see, no week has been exactly the same. That's the beauty of a plan that works ~ Rosey's not a slave to her workouts, she makes them work with her busy and full life. 

Let's see how she's feeling with just 2 weeks to go before she heads out on her own:

Amy @Feasibly Fit Mom: How do you feel?

This week I felt a little tired, but I managed to get through all of my menu items (exercises) and still added in a few "bonus" crunches and bicycles.

Amy @FFM: You've been doing a lot of extra core work. Have you noticed any changes in core strength and function?

Yes, I've noticed my core feels stronger especially while holding plank.  I think my balance is more stable, and I generally feel more "grounded."

Amy @FFM: This week you bump-up to more sugar free days. Any thoughts?

Funny you should ask.  Just today I mentioned to my daughter that I wondered if I would want sugar more now that my days sugar-free days are increasing even though most weeks I've hardly had any sugar.  As you know, we always want what we can't have.  So, I guess we'll see how I handle it.

Amy @FFM: What's been most motivating so far? Has anything been more challenging that you thought it would be?

Up until this week, I was motivated by the positive changes I was seeing and feeling.  This week I felt like I was in a little slump so my motivation was knowing I would have to answer to Amy (and her blog readers).

Amy @FFM: Is your walking speed and cardiovascular endurance increasing? If so, how can you tell?

Yes, my walking speed is increasing and so is my cardiovascular endurance.  I always check my speed on the treadmill, but this week I also walked the same route that Amy had me do at the beginning of Week One.  I couldn't believe how much easier and faster I walked it and felt really good when I was done (except for later because I forgot to stretch after my walk). 

Have any questions for her? Words of advice or encouragement? Leave 'em in comments and we'll see Rosey next week!

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Would you succeed if you had your own personalized fitness plan? Want extra accountability using Twitter, Facebook other social networking tools? And custom mp3 workouts to keep you motivated? Or are you an old-skool workout kid and want your own "bank" of to-do's each week, like Rosey? Let me know and we'll work together to ensure you have a real good time reaching your health and fitness goals.

Meal Plan: Week of July 27

Cousins "food fighting" after swimming

Still swimming in the afternoons, trying to fit-in dinner and a walk before FitBoy's bedtime. It's been a challenge, so we're keeping it light and easy again this week.

With so many new recipes last week (and since I'm a day late posting this week), I'm sticking with some tried-and-trues:

• Sweet potato burritos
• Flatbread pizzas with pesto, greens and squash
• Gazpacho
• BLATs

Last week's highlights:

• Lemon cucumber tofu salad - this was a new recipe and we served it over brown rice. It was so good -- the dill was not overpowering in the least, and even with regular cucumbers, it was summery and fresh.
  
• Maple grilled tempeh - also a new recipe. I ended up sauteeing some beautiful chantrelles and serving all of it over leftover brown rice.
• Basil pesto with squash and veggies - used leftover basil and Italian parsley along with chevre and sunflower seeds for a twist on traditional pesto. 
• Chickpea tacos - wow, another new recipe. Now I see what all the fuss is about. Next time I'll make more of the chickpeas for leftovers.

This week at the farm:

• Dill
• Cilantro
• Avocados
• Lettuce (loving the red leaf romaine)
• Tomatoes
• Chard or kale
• Onion

See you again over at Organizing Junkie's Menu Plan Monday. Welcome back, Chive Talkin' -- hope you enjoyed vacation!

Why 4:30am wake-up calls are worth it

It's 4:30am and my alarm's telling me it's time to get up, time to be accountable to my workout buddies. Aagh. Why do I commit to these things? Why do I get up at 4:30am twice a week to exercise? 

I've shared before that I have the privilege of hiking twice a week with two awesome women. They're more than exercise buddies or mom-friends -- to me, they represent the perfect intersection of my favorite parts of my life.

Each time we meet, we usually mumble hellos and then start cranking up the mountain. After we get warmed-up, we engage in a little good-natured teasing and start talking about kids, spouses, life and sometimes death. If you have workout buddies, you know how this goes.

But my favorite moment each time happens on the way back down the mountain. The anticipation builds...I know I'll see my husband's car in the parking lot, meeting me for the FitBoy exchange. Mornings are a special time for the boy and his papa, spent snuggling a few extra minutes, negotiating diaper changes and pacifier emergencies and just getting some quality time together. FitDad says it's his favorite part of his day.

When we arrive at the trailhead, it's quick goodbyes to the gals and two doors open, close and then two cars zoom off. I peer anxiously into the back seat of my husband's car and see my little guy (sleeping, usually). Then his papa opens the door and FitBoy hears my voice and stirs.

He sees me, reaches for me and smiles. I'm already high from the solitary car ride to the trailhead, a sweaty, challenging hike and uplifting, if not amusing, conversation. As he burrows his head into my neck, I snuggle him back and breathe in.

That's why I wake-up at 4:30am -- for the three minutes at 6:30am, in perfect balance. It's a strong, urgent sensation; it feels random and lucky. I'm not sure I could say it's an intersection.

These are the moments in which blessings collide.

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Are there moments in your day when "blessings collide"? Would you mind sharing so we can be inspired to slow down and find more moments in our day?

Week 3: Rosey's Fitness Journey

Time for a quick check-in with Rosey...Week 3, halfway through her 6-week fitness challenge. (See Week 1 and Week 2 check-ins.) Like Angie, Rosey is rockin' right along with her program.

Rosey's Week 3 Log (click image to increase size): Not shown is Rosey improving again with her walking speed and barely craving sugar anymore.

 

Let's see what else is cookin':

Amy @Feasibly Fit Mom: How's it going ~ how do you feel so far?

It's going well, and I can't believe it's already been three weeks.  I continue to feel stronger, especially in my legs.

Amy @FFM: Anything you'd like to change-up with the exercise program?

No, there isn't anything I'd like to change-up.  By having a "menu" of exercises to choose from, each week is fresh because I mix and match different exercises.  And, when I'm in the mood I add in some crunches and/or bicycles so I really happy with the program and the variety.

Amy @FFM: What fitness element have you noticed the most improvement in? (ie. push-ups, need heavier weights, walk faster, etc.)

My most noticeable improvement is my walking.  Because I primarily walk on the treadmill, it is very easy to track my speed/distance, and I have improved each week in both my speed intervals and hill intervals.

Amy @FFM: How do you keep from getting bored with the program or during exercise?

I have a very small tv/dvd player with earphones on my treadmill so I can watch and walk at the same time.  The strength workouts keep me moving from exercise to exercise so it is easy to stay focused and not get bored. My life is so busy that I look at my exercise program as "my time" -- so I never consider it boring!

Amy @FFM: What's your favorite healthy snack or meal?

Hmm, if you asked me my favorite unhealthy snack or meal, I could answer in a flash (popcorn), but let me think about my favorite healthy snack or meal.  Probably, it would be a breakfast of oatmeal, raw almonds (for some protein), and fruit.

Have any questions for her? Words of advice or encouragement? Leave 'em in comments and we'll see Rosey next week!

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Would you succeed if you had your own personalized fitness plan? Want extra accountability using Twitter, Facebook other social networking tools? And custom mp3 workouts to keep you motivated? Or are you an old-skool workout kid and want your own "bank" of to-do's each week, like Rosey? Let me know and we'll work together to ensure you have a real good time reaching your health and fitness goals.

Meal Plan: Week of July 20 (Plus: Annie's Giveaway Link)

 

Me 'n FitBoy

Meal plans this week are nice and easy since we've been doing a lot of this in the afternoons.

Here's what it's lookin' like:

• Lemon cucumber tofu salad with soba noodles and maybe some sesame oil. (Carry-over from last week ~ couldn't find lemon cucumbers at any of the farm stands)
  
• Maple grilled tempeh (new recipe). With quinoa and portabello mushroom.
• Basil pesto with squash and veggies 
• Chickpea tacos (Veggie Terrain recipe ~ inspired by Graceful Creative)

Last week's highlights:

• Ultimate veggie burgers - First time making these. They turned out well and I was happy to use my homegrown microsprouts (onion, broccoli and fenugreek). We froze extra for a lazy night.
• Pepita salad - Forgot how easy this is to make. Definitely enjoyed it again, and for a few days after that.
• TLT sandwich - FitSis made this again. I got an email tip last week from a reader who substitutes eggplant for the tempeh. I have to be in the mood for eggplant, but it's a great idea for anyone who's tempeh-timid or just doesn't like it.

Last night we enjoyed a very fun dinner with two other lively families. Of note: parmesan zucchini medallions, black bean burgers and a Guinness cake. And I brought a big jar of homemade watermelon mojitos to kick things off. Delicious! And I don't really even care for watermelon.

Slushy Watermelon Mojitos from MyRecipes.com
10 cups cubed, frozen seedless watermelon (takes a couple hours)
1/2 c. chopped fresh mint
1 1/2 c. white rum
2 c. sparkling water
1 can (12 oz.) limeade concentrate

Combine and blend with immersion blender or in blender. Serve immediately, garnished with mint sprig and lime slice.

See you again over at Organizing Junkie's Menu Plan Monday (Chive Talkin's on vacation).

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Giveaway!

Giveaway (ends Tuesday, July 21): Sometimes homemade dinner just isn't in the cards, but it's hard to find pre-made dinners that aren't sky-high in artificial ingredients. Enter Annie's. Over at Danica's Daily, there's a huge Annie's giveaway, with four chances to enter. 

We rarely eat food from a box, but it's nice to have a decent option for the days you crave it (and I do!).

Week 2: Rosey's Fitness Journey

It's Wednesday, Week 2, and time to check-in with Rosey for her second report of the 6-week fitness challenge. (See Week 1 Check-in.) Rosey continues to follow along with her workouts, making time for a couple of workouts most days of the week, along with adding in some more core strengthening and sugar-free days as she sees fit.

Rosey's Week 2 Log (click image to increase size): She's completing more miles in fewer minutes and added in some bonus exercises, too!

Let's see what she has to say about Week 2:

Amy @Feasibly Fit Mom: How's it going ~ how do you feel so far?

I definitely feel lighter and stronger, but I'm a little tired this week.  Not sure if it is the heat or just from poor quality sleep

Amy @FFM: Have you been consistent?

I've been consistent in completing all of my "menu" exercises for the week, but this week I had two days when I didn't do any of my regular exercises or walking.   One day I purposely took it off, but the other day I did a lot of weeding (shovel-digging weeds in hard soil) and trimming plants, and I just didn't have the energy to do any of my other exercises or walking.

Amy @FFM: What do you need the most encouragement with?

I love walking, but I'm finding it a little difficult to get motivated for my afternoon/evening walks.  Any encouragement or hints would be appreciated

Amy @FFM: What changes have you noticed?

I am noticing changes all over ... my legs seem thinner and definitely stronger, my belly continues to decrease a little, my arms are thinner, and my waist "muffin" has shrunk some.  I haven't stepped on the scale, but I'm sure that my weight is down a little.  Aside from the outward physical changes, my blood pressure is lower.

Amy @FFM: Any tips for fellow wannabe-exercisers or sugar-avoiders?

Committing five hours per week to health and well being is a very small price to pay for the rewards I'm already seeing and feeling.  If you can't commit five hours per week, start with two or three.  

Amy has made it very easy for me to complete my weekly program because she has broken it down into segments that can be completed within 30 minutes, so I don't have to set aside an entire hour at one time, which fits my life best.  I think working with someone who tailors a program specifically for you is a great way to start and be successful so you'll want to continue.

Have any questions for her? Words of advice or encouragement? Leave 'em in comments and we'll see Rosey next week!

* * *

Would you succeed if you had your own personalized fitness plan? Want extra accountability using Twitter, Facebook other social networking tools? And custom mp3 workouts to keep you motivated? Or are you an old-skool workout kid and want your own "bank" of to-do's each week, like Rosey? Let me know and we'll work together to ensure you have a real good time reaching your health and fitness goals.