Going out in public in my Wonderwoman outfit

On my days off, I like to try on all my outfits :)  Yes, I have a shopping problem... and not enough places to wear my cute clothes.
Just found this dress at a fab thrift store in Oregon last week... perfect with tights, high boots and a little bit of attitude.



yes, it does have a top! cream and red striped

  I'm going to Costco wearing this... is that so wrong?  lol I have a jacket over it, though :)  Hubby is at the Charger/Raider game and from the looks of it, he won't be happy tonight!  So off I go in a cute outfit to entertain myself for the afternoon.
I might just hit up the mall while I'm at it :)  Wish me luck! 

Chinese Laundry boots size 11 = True love!

XOXO
Feeling like Wonderwoman

Cardio + Weights

I was reading my friend Karen's blog yesterday... besides being a funny lady, she's also, amazingly, capable of calling a 2 mile jog a "warm-up"  Hmph.  Anyway, in her blog she talks about meeting with a trainer for a body fat assessment, resulting in a new workout plan that includes WEIGHTS in a big way.

Cardio vs. Weights 
Cardio is great, it's important, and necessary for losing/maintaining your weight.  It's also good for your heart and lungs.  BUT weights (my favorite anyway) make a huge difference in SHAPING and TONING, as well as allowing your body to burn a bit more calories because they add to your muscle mass.
Intro to Weights for Beginners
Here is the basic full body weight program I put my b.ball girls on for about a month in the pre-season this year.  It's short - about 35 min or so - and it prepares your body for a more targeted and demanding program later by building a strength BASE to work from.  If you haven't lifted before, you need to start small and work up.  I'm a big fan of working as many muscle groups at a time in one exercise as you can.  It saves time, keeps your heart rate up, and helps with balance and coordination as well.
Here goes:
3 sets of 8-10 reps on each exercise
Do one set, immediately move on the next exercise without stopping; your heart rate will stay high!  I've grouped the exercises for you.  Do one set of each, keep moving until you've done all three sets of 10, then move on to the next group of exercises.  Make sure you warm up with cardio for at least 10 minutes before you begin any weight program.  With all weights, keep your knees soft (slightly bent), your pelvis tucked under, and your abs tight to protect your lower back.  Don't lock those knees and sway your lower back!

Group #1 
Bicep curls - 3 sets of 10 each arm
Tricep extensions - start with a light weight.  Hold the weight with both hands above your head.  Lower the weight slowly, behind your head, keeping your elbows near your ears.
Lunges - 3 sets of 10, alternating legs

Group #2
Calf Raises - 3 sets of 10 each leg
Abs - 100 reps- lay on your back on a bench, holding the bench next to your head.  Bend your legs and bring knees to chest, lower your feet slowly back to the bench until heels tap the bench.  Do not release the tension in your abs when heels touch the bench.

Group #3
Squat Press with weight.  Watch this clip for instructions on how to do a squat properly.  VERY helpful.  Use a light weight to start and make sure your FORM is correct.  Do NOT let your knees come forward of your toes, try putting a bench behind and sit down/get up a few times to get the feel.  If you lose your balance, the bench will catch you :)  The squat press ends with an overhead press of the bar.  Please watch the instructional video!!!  It doesn't include the overhead press, but is very helpful for form.
http://media.crossfit.com/cf-video/SquatTherapy.wmv  

Group #4
Bench Press - If you can't use the bar (45 lbs), go lighter and use a spotter to help you if possible.  If you don't have a spotter, just use a light weight or a bench machine for safety.  Remember, this is base strength training, you aren't maxing out just yet.
Lat Pull down - this is a machine - it works the muscles that tighten up the dreaded "bra bulge" area on your back. Bonus!

Remember, if you haven't lifted before, use light weight and focus on your form first and foremost.  There's no prize for lifting the most weight. people :)  Unless you're training for the Olympics...

XOXO
Andrea

Meniere's Disease

http://www.menieres-disease.ca/treatment.htm

So if you've read any of my blogs, you may have picked up on the ear/dizzy/vomit thing I throw in there from time to time... I finally got a diagnosis of Meniere's Disease.  It has something to do with fluid in my inner ear, and other boring details.  I'm supposed to eat low low sodium food (bleh), no caffeine, limited alcohol, and a diuretic pill.  I'm like the old people eating low salt and taking meds for their blood pressure!  I think I'm on the same pill as my father-in-law.  Way to make me feel old, thx. 

On one hand, I'm happy to have a diagnosis of something that can be manageable and isn't gonna kill me.
On the other hand, I haven't managed it yet, and sodium-free food is gross.  I love coffee soooo much, and I don't know how I'm going to find another hobby I love as much as eating good food and the caffeinated/alcoholic beverages that go along with them. That's hard.  I used to restrict my diet to an unhealthy level, and I don't want to fall back into that pattern.
It used to be my weird obsession with food restriction... but now it might save me?  Strange... I have to get used to this.  and the disgusting food.
Anyway... that's the update.  I'd love to hear from anyone who has dealt with Meniere's or has any insights\
XOXO
Andrea

Thankful!

I hope you all had a wonderful Thanksgiving... My loving husband adjusted his plans to drive up to Oregon with me early because I wasn't feeling well.  He really stepped it up, and I'm THANKFUL!  We visited my extended family, traveled approximately 2500 miles!!!  in our Jeep, and made lots of memories along the way.

We drove from SoCal to Seattle, Washington!

Saying Thanks for my family!
My extended family includes a core of a strong, smart women.  I feel more like myself when I reconnect with them (I love you GUYS, too!) and I'm reminded of how resilient we all are.  We have survived all kinds of trials and supported each other through it.  We're not the touchy feely types, we're the get-in-there-and-get-to-work type of women.  I love it!  I was born and raised in Oregon, and I have to say, Oregonians have a special outlook on life and a down to earth mentality.  Sitting around with the kiddos, watching baby kittens out the window, talking about recipes while folding laundry and solving the problems of the world, discussing career plans, college plans, new jobs, comparing our hair, talking about our latest fashion finds... I love girl time :)  I've relocated to Southern California, but my extended family, and a big piece of my heart, remain in Oregon.

Health during the Holidays
I had some grrrrreat food over Thanksgiving.  A newscaster on TV was starting to talk about how many calories a typical Thanksgiving meal contained.  My husband immediately changed the channel.  His comment: Why is that tiny newscaster lady talking about calories?

  Hilarious

He said to the screen, "Don't ruin my Thanksgiving!" and changed the channel.  Good for him :)  I agree!  I don't care how many calories my Thanksgiving meal had.  I try to focus on reconnecting with my loved ones over the holidays, and staying balanced with my food intake keeps me feeling balanced in other areas, too.  I don't need to get crazy about calorie counting when my focus is on enjoying life and loved ones.  So I eat an extra roll!  I'll walk a little longer tomorrow :) 

I won't waste another minute obsessing ~ finding balance is my answer :)

So to you all, Happy Holidays!  I hope you all take the time to reconnect with loved ones in your life and slow down to enjoy the season.  While I know things are about to get crazy busy, I'm taking time to sit back, drink some tea and cuddle up by the fire.

XOXO

Andrea

If it's worth having, it's worth working for...

I was reminded of this truth today while running basketball practice.  I have a group of young, inexperienced players who have never played disciplined basketball.  They were frustrated and impatient, wondering when the boring stuff would end and the fun would begin...

What they don't know yet, is that the end result is worth the work.

Sometimes I feel I may come across harsh, or abrupt, both in basketball practice and my daily life.  Even here, where readers may think, "She doesn't know how I feel, she's never been where I am now".  And it may be true.

But I make no apologies.  I know what it feels like to work hard for something I want, I know what it feels like to be lazy and wish later that I had given it my all.  I know what it feels like to have regrets.

I know what it feels like to lose a loved one far too early to disease, and I care about myself, and about YOU, reader... hoping that you care enough about yourself to DO something to change your life for the better.  Writing about it helps ME to do those things, too.

Have you found yourself thinking any of these thoughts?

"I already weigh (blank) number of pounds.  Another ten doesn't matter"

" I haven't exercised in (blank) days/months/years.  Who cares about today?"

" I can start later, I'm busy today"

" Nobody will even notice if I lose weight.  I'm a lost cause."

"I was born this way, I'm big boned."

Truly, we are all born with our genes and chromosomes, passed down from generations.  What we do with those... That's up to us.  Does it matter if you gain another 10 pounds?  If you decide to exercise today?  If you choose that salad instead of fries? 

Of course it does! 

Just ask your heart, as it pumps blood throughout your body.

Ask your knees, ask your back, ask your loved ones who need you to be there for them in the years to come. 

IT MATTERS

This isn't an issue of vanity, it's the story of your life... 

How long and well do you want to live?

Are you proud of the choices you're making today? 

Are you happy with who you are becoming?

Striving to be skinny just isn't cool anymore (thankfully!). You DO have the body you've got.  Now you have to take responsibility to get the most life and joy and adventure out of it as you can.  If you're making good choices in life, it makes sense that you'll create a life you're proud of.  Whether it's work, school, relationships, your body, your kids, sports, arts, whatever...

if it's gonna be good, it's gonna take work 

It took 9 months of hard work for your momma to make you, and whole lot more work to push you out :)  My mom never lets me forget that!  Nothing amazing, nothing worth having, comes without a fight.

 If it's worth it, you'll work for it. 

Much love,

XOXO

Andrea

When Abs of Steel turn into Abs of Oatmeal

I haven't posted in awhile... busy, busy being lazy, busy being sick, busy working/coaching/weight training/shopping/being a wife...
I'm sure you can relate :) 
My abs are the first part of my body to let me know when I'm slacking, and they are telling me to keep working out, and eat more greens!

Workout Challenge Update:
In spite of the squishiness, I'm happy to say I have been doing well on my 30 day exercise  challenge.  There have been a couple days I've missed out, but overall I feel much stronger and back on the path to being fit and healthy.  I successfully resisted the urge to overdo it and injure myself, finding the balance I needed to keep going!  Good job, self! (pat on the back)  I do that a lot... a little self affirmation goes a long way toward keeping myself motivated :)  I'm shameless!

I worked out!!!! Whoo hoo

Health Update:
Well, less good news here... I have been struggling with a blocked Eustachian tube for about 6 weeks.  It's turned into VERTIGO  ack!  A couple of episodes of that finally landed me in the Urgent Care last week, and I'm off work until Wednesday this week.  I've tried everything else, so it's time for me to avoid my classroom for a few days to see if it improves.  I have a new found sympathy for those who suffer from vertigo.  OMG.  I've never felt anything like it, and hope that I don't again.  Trust.Me.  I guess that's one way to lose weight, but I'd rather be chubby and not puking!!!  I guess you never have to worry about me and anorexia!  I.HATE.PUKING.  the end



 
Holiday Update:
Can I just say right now, aren't holidays the BEST for dressing up?  I love love love having a chance to wear the outfits I have been planning all summer. Finally I can bring out the boots, cute dresses and tights... Yay!  It totally motivates me to exercise when I know I have somewhere to go and something stylish to wear.  A word to the wise: don't let yourself go more than a couple days wearing baggy/stretchy clothes.  I did this one summer and ended up barely squeezing into my work clothes when school started.  NOT CUTE.  Nobody needs to see me squeezed into my pants like sausage casings, or with my brand new stomach hanging out cause I spend all summer eating twinkies.  Not that I eat twinkies.... but still.
I'm going to Oregon to see my fam this Thanksgiving.  Happiness!  I love that they live in the same small town, and I love that I get to hang out with everybody this year.  Family gatherings are the best, and so's the food :)

Issues of the Day
Eating greens: are you eating 2-3 servings of greens a day?  I'm not!  Especially since I've been ill, all I want to eat is soup, cookies, and for some unknown reason, pie.  Probably because it's sitting in my fridge staring at me.  I need to just throw it out... Maybe I'll go do that after I'm done writing :)  Keeping a food journal showed me just how far off I am on my eating goals.  So I'm working on cutting down on sugar, drinking more water, and eating greens each day.  I already know that I feel better when I do, it's just a matter of keeping on it and not forgetting.  It takes preparation, so I need to plan ahead when I pack my lunches for sure.

Being Strong
This makes the list today because there are several areas I'm working on in my life right now.  I'm back on track with my weight training, and it makes me feel good to be physically strong (er).  Still working on it!
Another area I'm working on is mental toughness.  It's been a challenge to be sick for so long, and a little bit scary.  Mental toughness is something you learn as an athlete, but since I'm not playing competitive sports any longer, I wonder... Am I getting SOFT??  Is my mental toughness out of shape?  I'm gonna have to say yeah...but I'm trying to figure out the balance between advocating for myself, and just being a big baby.  If you asked my husband, he'd tell you I need some work in this area.  Complaining just isn't cute, so I'm trying to reign it in.   ;) 

 
So that's what I've been up to... How about you?  Are you stressing about the holiday meals and pitfalls?  Remember to eat your very favorite things... and leave the other stuff alone :)  That's my trick!  Red wine instead of eggnog, less gravy and more green salad, long walks with the ones I love, and pumpkin pie!  Wishing you all a wonderful kick off to the holiday season!

XOXO

Andrea

Why do Food Journals make people ANGRY?

Personal Responsibility and Choices

I really like the concept of personal responsibility.  And although I've had TONS of help making it through in my life, I like to think that my highest highs, and loooowest lows are a direct results of my actions and choices.  (and I've made some pretty spectacular bad choices, my friends could tell ya)  Knowing that my failure or success depends on ME is a burden and a privilege...
And, just like pulling out a splinter, or pushing out that last rep in the weight room, it just hurts sooo good!

Food Journals and Admitting to my Eating Reality
Food Journals are hard for me.  I decided to keep track of my eating today, and suddenly felt like the bratty kids saying to my mom "You can't tell me what to do!"

And you know what?  No one really can.  I give myself permission to eat whatever I want, and for that matter, DO whatever I want, and I will accept the headache, stomach-ache, tight jeans, and overall consequences I experience later.
Likewise, I accept the energy, well-being, strength, and satisfaction of the positive choices I made today, if I choose to do so!
I maintain that everyone has the right to be healthy, or unhealthy if they want to.  BUT... and there's always a BUT.  Own up to your life.  If you are making poor choices now, understand that there are consequences.  I struggle with the big picture, and I want to enjoy life NOW.  But at the same time... balance.  Extremes either way carry consequences.  I swear, I'm always trying to find a way around this natural law, but I can't.  CAUSE it's TRUE, dang it.

OMG!  Those pounds just SNUCK UP ON ME!

As Cam from Modern Family would say, "Did they, Mitchell, did they??" while nodding, eyebrows raised...

I know EXACTLY where all 170 lbs of my body came from.  And when I weighed more, I know where that came from, too.  It used to come from compulsive eating, late night binges and cheap food.  And I own that.  But please don't fool yourself into thinking you REALLY DON'T KNOW where they came from!?!

Now my extra lbs. come from beautiful experiences with friends and family, good wine, party times, and lots of love.  I earn those pounds and enjoy every last ounce.  And when it's time to work it off, I do so with the satisfaction that it was well earned and enjoyed.  The feeling is so different now, almost like a gratefulness that I had the chance to do what I love (eat amazing food), and I don't regret it.

So here's my point:
Our choices are ours to make
Some of us have more control over our lives that others, but ultimately the choices belong to us
Obesity is a super serious epidemic
Kids are getting heavier, diabetes is rising at a scary rate
We have the ability to change things for the better

What to do, what to do...
But what are we all doing to ensure a healthier future for ourselves and our children?  Unfortunately, it doesn't look like all the Ab Rollers, Thigh Masters, Slim-Fast promises or Atkin's Diets are reversing the trends.  Being healthy goes far beyond the food on the plate, and into the heart of the person.  No diet can fill your need for approval, soothe your loneliness, or fix the mistakes of your past.  It starts with being happy with yourself, your progress, who you are becoming.  Then the food, or lack thereof, becomes a natural extension of that pride you have in making good choices.

Getting Real and Being Honest
Starting a food journal can be scary because it brings up feelings of deprivation, frustration, failure, even.  But it's also a first step to BEING REAL with yourself.  If you can't face your daily food intake, how can you face your inner demons on a deeper level?  Start small, face your food, accept what it is, and make a positive change today.  That attainable goal, small and simple, can lead to success, and you can build on it to something bigger.  Be kind to yourself, but don't lie to yourself. 

Denial
Denial only makes you feel better in the short-term, and if you are surrounded by people who tell you, "Don't buy into the media hype!  Stay true to yourself and EAT what you want, when you WANT it!", find some new friends.  That's all I have to say about that.  It's a damn lie that people should have whatever they want, whenever they want it.  It doesn't work in other areas of my life, and it sure doesn't work with my health!

So here's my jumbled up day of eating today:
5:30 am - Awake and correcting papers
Coffee w/ cream
7:15 - At work, water
9:30 - Salad with vinaigrette dressing
10:45 - Crackers - one serving
1:30  Late lunch, Campbell's Healthy Choice soup - 2 servings
2:45 - 2 small size Halloween candies
Lifted weights - 35 minutes
4 pm - half a bean/cheese burrito from taco bell
BIG coffee with cream
Yelled at kids for 2 hours (basketball practice)
8pm - 4 oz chicken, mashed potatoes/yams, 1/4c corn, 1/3 c steamed broccoli
Piece of pumpkin pie (homemade mmm) with real whipped cream

Overall?  I was sooo busy I didn't take time to eat properly.  I didn't drink enough water, the Halloween candy left me shaky and grumpy.  I was hungry most of the day.  I need more veggies!
On a positive note, I ate a small dinner portion so I could eat my pie.  :) 

I'm guessing that during my crazy day I probably ate something I don't remember right now, and I'm working from memory... So if I think of some huge omission, I'll add it later I promise :)

Goodnight all :)
XOXO
Andrea