21 Day Fix Tools

As you all know, I am a gigantic fan of 21 Day Fix. But, I also know that it only works if it fits with your life and you can make it work. Knowing your numbers and then planning those out for the week is the surest road to success. So, I'd like to offer you these tools to make that road a little bit smoother and easier to navigate.

Once you have your calorie range determined, the next step is to see how many of each container you'll be eating. Then, check out the 21 Day Fix approved shopping list and start planning your week. Choose from the foods you know and like to start and get more adventurous as you go. You may find it easier to eat simpler meals repeatedly through the week so you don't get overwhelmed.

I, personally, choose to avoid dairy, soy, legumes (except peanuts) and most grains. Even with those limitations, I'm able to eat a wide variety of foods on this list. 

Here's a sample meal plan designed by Melanie Mitro. She is a ROCKSTAR!!

Now that you see all of your options, fill out your personal shopping list based on your meal plan for the week. Make sure you pick up enough veggies. Greens, especially, cook down a ton in volume. 

You have a ton of resources available to help you be successful on your journey. Please don't hesitate to reach out if you're having trouble or need help. I know this program has the power to change lives, but you are the key to making it work!

I do not have a picky eating toddler! THANK YOU GOD!! Except, well, for when I do...

There are days when bread, or yogurt, or whatever is the ONLY thing she'll eat. For days like those, I'm glad I have tricks like these!!

I love cleaning up less than healthy foods, especially when they are so toddler friendly!!

Cauliflower Tots

Ingredients
2 cups cauliflower florets
1 large egg
½ cup onion, minced
¼ cup bell pepper, minced (optional)
½ cup cheddar cheese, shredded
¼ cup Parmesan cheese
¼ cup almond meal
¼ cup minced parsley (optional)
salt and pepper to taste
cooking spray or oil

Instructions
Preheat oven to 375°F. Spray a nonstick cookie sheet with cooking spray or lightly grease with oil. Set aside.
Steam cauliflower in hot water for 3-5 minutes or until nice and soft, drain and chop with a knife or pulse in the food processor ( just a few seconds.)
In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.
Spoon about 1 tablespoon of mixture in your hands and roll into small oval shaped tots.
Place on the cookie sheet ½ inch apart and bake for about 20 minutes, turning halfway through cooking until golden.

Do your littles have a favorite food? Let me know and I"ll see if I can make it just a little more good for you!!

Whole 90?

I have been struggling with how to make this post. It's going to be a long one, but I don't want the message to get lost in it...
As many of you know, I did Whole 30 in January. It was amazing and confirmed, for me, that I am addicted to sugar. I felt so incredible removing the things from my diet that made me feel less than stellar. Bloat gone. Belly happy. Aches and pains disappeared. Skin clean and bright. Energy was steady and I wasn't tired through the day. I recommend this program to everyone!

And then, I recommend you NOT do what I did. I felt deprived while I did the program. I still had my head in the space of wanting those foods I had chosen to eliminate. So, I went on a bender. For 3 days, nothing was off limits. Let me just say that this 100% negates all the benefits of doing Whole 30. And my body reacted. Violently.
I woke up yesterday with aches everywhere from my fingers to my toes. Inflammation was running rampant in response to all the garbage I had put into my system. Me and inflammation don't get along. Like at all. I'm gonna go ahead and say that's probably the case for everyone, but with my Crohn's it's a nightmare. You might recall my plea for help for the excruciating pain in my bunion. The one that required a cortisone shot? Yeah, I totally brought that on myself.
This is by no means a "Poor me" post. I really just wanted to be completely transparent and share that we all fall off the wagon and also, how powerful the food you put into your body is. I'm actually grateful that my body responded so violently because it eliminated any question as to why I felt the way I did, and still do. It's going to take longer than 3 days to undo the damage. So here's to Whole 30/60/90 whatever it takes. It's going to be hard. But fact of the matter is, healthy feels better than any of that tasted. Honestly though, the biggest motivation is the time I lost out with Ains. No rough housing, no running around, no hearing her squeal with delight when I swoop her up over my shoulder. Nothing is worth missing that.

Swimming

Did an easy 1500 in the pool and a bit of core work. Very intimidated by strength training in general so felt like a bit of a waste. Talked to the guy I was sharing a lane with and might look into a swim coach. He said she has made a huge difference for him and is into triathlon as well. Will probably contact her in the next week to find out cost and schedule.

Bad coping day. Feeling sad and defeated.

Thanks for listening...

Jamie

In transition...

So the marathon went very well! Qualified for Boston with a time of 3:42:50 which felt amazing. Registration closed in 8 hours so I didn't get in, but hope to use my time or requalify for 2012. Finished with some knee pain that cut short an easy 3 on Thursday after the race. Rested, iced and went to the doc on Sunday when it was still bothersome. Chondromalacia...runner's knee. Xrays of the joint showed it was stable and otherwise healthy but Sean thinks an MRI might have shown an injury to the meniscii given the location of the pain. Treatment is the same regardless: REST.

So I probably should have passed on the Chicago Monster Dash half marathon...ouch. Would have been a strong 8 mile race as I was maintaining sub 8 minute pace even with a 90 second port-a-potty stop. But once I hit 10 I was really hurting. Pace slowed incredibly, walking some, and another much longer pitstop. Not sure where the GI stuff was coming from, although I did have trouble immediately after the marathon and through that day as well. Was overdue for my Humira injection and think that was to blame. Running has always caused flares in the past and marathoning is so hard on your body in general. My time of 1:58:03 was hugely disappointing even though the course was long, measuring 13.5 miles. Course was rerouted at the last minute due to a perceived security issue regarding President Obama. Knee is in very bad shape.

Have decided to stay completely off it for the month. Swimming will be the only cardio I allow myself until December 1. Going to take this opportunity to work on strength training and focus on my core. It will be difficult to find the caloric balance for this new training as I don't want to gain any weight in this time of recovery...

On another note, I am single again. Sean is looking for his happiness elsewhere and I hope the best for him. Without running as an outlet, coping has been difficult. Days I get to talk with him are still easier. Have decided to better myself and become more marketable. Beginning November 18 I will be enrolled in an accelerated massage therapy program. And 9 months later, I'll be done! Looking forward to the distraction of learning something new again. A little nervous about the financial implications, but I know it is an investment in my future and a step toward achieving my goals.

Hoping I get better at regular posting, but not going to beat myself up about it...

Thanks for reading!

Jamie

Taper

Did my last long run on Saturday, the 9th, one week before marathon day. Had back to back yoga classes previous totaling a little over two hours. It was a gorgeous day and I found a new loop that I find very enjoyable, through Kent trails. There are endless possibilities in there :) Also discovered some motivating music as I listened to John Butler Trio the whole rrun.

Had some soreness/tightness on Sunday and was busy for all of Monday so a couple days off. Yesterday's run was amazing. Had planned on a relatively easy 5 miles but it was another beautiful day and I had some stuff to work out so... Quick warm up and then listened to Ocean (JBT) which is an acoustic guitar solo with a good tempo that lasts about 11:30. Hard, fast run to the lake felt so good :) A little recovery time after the turn and another round on the return home. I never started my watch, but I don't think I've ever run that loop so fast. Gave me some confidence going into what will be an epic race for me.

Plan to do some long easy stuff today. Will let you know how it turns out.

5 more days...

Jamie

Reeds Lake

Did a steady 9 mile run from the house and around Reeds Lake. A little chilly this morning but it felt good to run in bare legs and long sleeves. The sun was shining and it warmed up through the 1:19:39 it took me to compete the loop. Felt strong but wish it would have been a bit faster. Made oatmeal and the decision to skip yoga as I have to work at 2 and would have been rushed all day. Belly is feeling a little funny, but I'm sure it will pass.

Talk again soon.

Jamie

October

Did I mention I'm terrible at this? New goals...

Going to try to blog a little every day. Try.

Today I bought my first running skirt and loved it despite my skepticism. Did an easy 5 miles and loved that it felt so flowy and didn't ride up. Could be hooked :)

Yoga tomorrow. Getting a little nervous about the marathon but trying to keep everything in perspective.

Jamie

Still alive...

Just in case anybody is reading, I'm sorry! I know it has been forever and so much has happened. Have a day off tomorrow and plan a big post to update. Thank you for your patience :)

Jamie

Race Day!!! May 8

25k River Bank Run. Largest 25k in the country. Draws athletes from around the world. What have I gotten myself into?!

Woke up to the sound of howling winds. Not good. Freezing out. Not good. Looks like rain. Not good.
Meeting the girls in the lot at 630. Up at 515 to eat an english muffin with peanut butter, honey and cinnamon. Back in bed. Snuggle with Mischa. Visualizing the finish line. Have never run 15.5 miles before so not sure what to expect. Longest race to date is 10 miles and did that on a whim. 600...better get moving. Shorts (tights in the bag), sports bra, sleeveless, long sleeves, jacket (vest in the bag), hoodie, sweat pants, smart wool socks (back ups in the bag), race belt, ipod, beer tickets :), bib number, coffee mug with hot water...think thats everything. Out the door. Crazy traffic. 18,000 runners! Finally at the lot and there's my girls.

Buzzing but nervous May 7

Packet pick up today and downtown is buzzing. You can feel it in the the air...this energy and excitement that is hard to describe if you haven't experienced it first hand. Feeling excited for the first time about this race. Picked up packets for myself, Lea and Kate and look forward to seeing the girls later tonight.

I love this feeling of nervous excitement. Came home from the expo and headed out for 30 easy minutes with 5 minutes of tempo and some 30 second pick ups. Felt good...easy. Went toward downtown to feed off the energy. Back home for pasta and making a playlist. Didn't get to bed until after 11 but got too excited when Lea came over. Feels good to smile again.

The nine inches right here; set it straight and you can beat anybody in the world.
--Sebastian Coe
(as he said this Coe held his fingers up to his head)

Wish me luck!

Jamie

Its a brick... May 6

Normally today would be an off day as it the Thursday before a Saturday race, but I have some catching up to do...and some stuff to work through or forget about for a little while.

90 minute ride followed by a 30 minute run...not sure if it was supposed to be a brick, but that's what I needed. Rode hills out in Caledonia and it was fantastic. Sean, you would have loved this ride. Country roads with wide, smooth shoulders. Flat enough to be fast and hilly enough to be interesting with enough wind to keep you honest. Averaged a little over 17 mph for this challenging ride and am happy with that. Know that I must push myself as the bike leg is going to take a lot out of me in Peterborough.

Run off the bike...changed shorts and shoes at my brothers house and headed back out. Slowly. Sluggishly. Actually looked down at my legs to make sure they were still moving forward. May have scolded them. Took about 5 minutes for them to adjust to running and I realized that this was my first actual, honest brick workout. Settled into a rhythm and got through the 30 minutes. Feeling pleasantly exhausted...and maybe a little hungry. Nutrition has been lacking the last week...no appetite. Too tired now to think of anything but home and hanging out with Lea. Thanks for the grapefruit chica :)

It is a rough road that leads to the heights of greatness.
--Seneca

Jamie

Home alone... May 5

Drove back from Ontario today and am emotionally spent. Just feel completely drained. Thank you so much to the Jacksons. I love you guys and couldn't ask for better friends. Thanks for putting up with me.

Got called off work so decided to run 5 miles as my mileage has been lacking to say the least. Ran it hard to clear my head. 25k race on Saturday is really weighing on my mind. Initial goal of 2 hours seems unattainable. Neglected my training and now am wondering if I should even attempt it. Have let myself down, but can't let Lea down. She has worked so hard for this and I owe it to her to be there, running. Finished winded and tired. Given the last few days I should cut myself some slack, but its just not my style...

Running is real and relatively simple…but it ain't easy.
--Mark Will-Weber

Jamie

Brrr...May 4

Cold, rainy and windy so Sean and I spent the day in Toronto in lieu of workouts. Shopping at MEC (yea Vibrams), all you can eat sushi and walking by the water. It was a really great day. Nothing makes me happier than time spent with him. Headed home tomorrow...

"Carpe Diem"

Jamie

Riding with Sean... May 3

In Ontario for a few days visiting friends. Got in very early Sunday morning after driving overnight. Took Sunday off, just relaxing and napping and catching up. Enjoying the presence on good friends.

Woke up today feeling unexpectedly good and the weather looked better than it was supposed to so took advantage of the trails and did an hour on soft terrain with Mischa. Good run, felt very strong and was able to push through some stomach pains which I think is important. I imagine I will encounter these at some point in the race so good to not be surprised. Finished hard, Mischa is tired :P

Time for a real ride. So, silly me, thought I was riding pretty hard all by myself on the relatively flat White Pine Trail. Needless to say, I was very, very wrong. Did about 25 miles on the roads in Orillia near Sean's house and I have a much better appreciation for how good he is and how far I've got to go to even be okay. Averaged about 16 mph on hills and reached 33 mph on a downhill that scared me half to death. Made it up the big hill. Saw where Sean got hit...seethed. Hoped I wasn't holding him back too much. Very glad to be done fighting the wind though Sean taught me how to draft and took the brunt of it for a good bit of the ride.

Need to ride uncomfortably hard to make riding hard more comfortable...

"Man imposes his own limitations, don't set any"

-Anthony Bailey

Thanks,

Jamie

I'm back... May 3

K...know it's been ages since I posted anything, but I have been training, I swear! An update on what is going on...

Moved, bought a bike, dealing with some very serious relationship stuff, finding my balance, coping, moving forward if not moving on, taking one day at a time.

Thank you for being patient. I didn't actually realize there were people reading this. Thank you to all my friends for the support over the last week, I know I've not been myself.

So, I bought my bike and am in love. It's a Specialized Ruby and she's my baby. Just can't get enough time in the saddle. Long ride so far is 50 miles and put into perspective what I am getting into with the Peterborough race. But the bike feels good and I like going fast. Have been neglecting my running a bit as riding has been my preference of late. Also took a big break from the pool which concerns me more.

So that's where we pick up again...

The greatest pleasure in life, is doing the things people say we cannot do.
-- Walter Bagehot

Jamie

Holy big swim! April 13

And so it begins...

Warmup: 200swim, 200 pull, 100 kick, 200 swim, 100 build
Mainset: 600 pull, 6 x 100 on 2:00, 400 pull, 4 x 100 on 1:55, 200 pull, 2 x 100 on 1:50, 2 x 100 easy
Cooldown: 200 easy
Total distance: 3600m (a full mile longer than the half-ironman swim of 2k, just sayin')

Holy woah! This was an incredibly hard workout mentally and physically. The splits were out of my grasp and I will have to talk to Sean about times. Started to get very frustrated toward the end of the first 100s as I was getting only a couple seconds rest and couldn't imagine swimming the next set faster. Realized I wouldn't hit the splits and just decided I would swim them as fast as I could, shooting for 2:00. This was certainly a more attainable pace, but still a struggle. Very hard swim and my longest by 800m. Overall not too disappointed as I still got through and didn't give up on it.

30 minute recovery run in the evening was a battle because I was spent after the swim and a hectic day but again I got through it and this is huge for me. I know I will have to keep my head in the game for 70.3 miles so keeping on track with workouts will go along way to my mental performance.

"(Scientific testing) can't determine how the mind will tolerate pain in a race. Sometimes, I say, 'Today I can die.'"
Gelindo Bordin

Jamie

New week, new plan April 12

So, Sean has decided that if I am going to do the 70.3 we should probably be doing the same workouts. Needless to say, I am concerned. Did I say concerned? I meant terrified. This will be good though right? I mean he's really good and I want to be good so if I do what he does, maybe I can be. Oh boy...

This week is a recovery week, for Sean. For me it will be adjusting into a higher level of training.
Today is easy, just a 1500m easy swim. I haven't done any long, continuous distance in a while so this felt really good and was a mental practice for me as well. I have 4 days of swimming this week so I am thoroughly enjoying this light day.

"Nothing splendid has ever been achieved except by those who dared believe that something inside them was superior to circumstance."
Bruce Barton

Jamie

First Duathlon Workout April 11

Run, bike, run...throw in a swim and it's the story of my life these days :P Pretty excited to see how my legs will respond to this workout.

Aerobic Duathlon Brick
Base Run of 20minutes, hop on bike and ride 20mins @ strong effort, and then ride 50min @aerobic for total of 1hr10min ride. Off bike run 30mins including 4x1minute pickups @ hard effort with 1minute easy.

Base run I treated as a warm up basically but done strong. Bike was incredibly hard. Muscles adjust much better bike to run than run to bike. Felt a bit woozy on the 20 minute hard effort and had trouble maintaining a solid pace til about 10 minutes into the ride. Using gels pretty regularly now and they don't seem to have a negative affect on my belly :) Felt good off the bike. 10 minutes good effort and then pickups. I did them as alternating laps on the track (7 laps to the mile) so recovery was a bit longer but they were great and stayed on pace through them all.

"Hard things take time to do. Impossible things take a little longer."
Percy Cerutty

Thanks for reading,

Jamie

DAY OFF!!! April 9...and 10

Short post as today was a scheduled day off. And then took another day because I was exhausted and I got really busy on Saturday. Woke up late and had to run around and just couldn't get to the mile repeats and aerobic swim planned for today. Oh well, life happens. Found a great quote though.

"It is simply that we can all be good boys and wear our letter sweaters around and get our little degrees and find some nice girl to settle, you know, down with...Or we can blaze! Become legends in our own time, strike fear in the heart of mediocre talent everywhere! We can scald dogs, put records out of reach! Make the stands gasp as we blow into an unearthly kick from three hundred yards out! We can become God's own messengers delivering the dreaded scrolls! We can race black Satan himself till he wheezes fiery cinders down the back straightaway....They'll speak our names in hushed tones, 'those guys are animals' they'll say! We can lay it on the line, bust a gut, show them a clean pair of heels. We can sprint the turn on a spring breeze and feel the winter leave our feet! We can, by God, let our demons loose and just wail on!"
Quentin Cassidy, fictional miler in running cult classic, Once a Runner by John Parker

More to come...

Jamie