kaburns1214 Mentor Group 2013 (Year 3!) - CLOSED (Page 29)
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Two hour trainer ride this morning which is the first time since my HIM in September that I've been on a bike that long and I haven't been on the trainer for that duration since probably April. |
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Expert ![]() ![]() ![]() | ![]() Upload the pictures to your individual photo albums on BT. Open the album, then open that individual picture you want to post and Right click the picture. select properties and copy the URL listed there. Then, start a new post in the mentor group, click the "tree" as Scott noted, and paste the URL. Should work that way. |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Do you do intervals and tempo work on your recovery week? I'm generally doing .7 of my last on-week's volume and lessening the hard work by the same amount. I was curious if others are doing this or taking the week and staying in R-Z1 (maybe Z2) exclusively. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() karen26.2 - 2013-01-07 10:50 AM jarvy01 - 2013-01-07 11:41 AM The first thing I'm testing after the 30 days is sushi I felt pretty crappy during my long ride yesterday, but I'm sick anyway, so I don't know if it's from the diet or the illness. Maybe it's both! Sushi...yum! I've still got this lingering cough and a little chest congestion, so I'm sure that's part of it, but really feel a lack of energy. I'm trying to eat the sweet potato, but it's a struggle. Going to try a regular store bought orange variety tonight. These Japanese ones suck! Coconut aminos is suppose to taste like soy sauce. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() karen26.2 - 2013-01-07 8:48 AM Day 7 and I'm feeling blah. Just no energy, feel very 'heavy'. Reading the Whole30 forums it seems most folks don't feel back to 'normal' as far as energy and exercise until week 3 or 4. This feeling is what always made me go back to starchy carbs in the past. I'm going to stick it out, I can do 30 days by golly, but I don't like this blah feeling. How is everyone else following Whole30 feeling during exercise? Or even just in general? The Timeline: A Day-by-Day Guide to Your Whole30®
3 January, 2013 An article by Whole9′s own Robin Strathdee, for all of you participating in our January Whole30®. The fine folks of CrossFit Springfield (my home gym, and a Whole30 Nutrition Partner) recently wrapped up their first Whole30® program. As a part of their kick-off meeting I was asked to provide a little perspective on what participants could expect during their 30 days. As I sat and tried to come up with a paragraph that would cover all the key elements, I noticed some trends in the emails, comments and personal accounts I was getting. That led me to create what the CF Springfield Whole30er’s came to know as The Timeline. As with any process that involves personal experience, your results may vary, but it’s my hope that this timeline will give you a hint (and a chuckle) at what you can expect. Day 1: So what’s the big deal?
This delusion is somewhat akin to the first episode of any given reality show on which the contestants are herded together and forced to live in one house. At the end of the first episode, everyone can just tell they are going to be best friends for life. Those of us on the other side of the screen know better, though, don’t we? No one really believes this mess to be true, but everyone humors it… because how long can it last, really? The truth is that you’re feeling empowered by making one good choice after another, all day long. And you should! Take note of that Rock Star feeling, stash it away and bring it back out when days get rough. Because rest assured that after a lifetime of suboptimal choices, things are going to have to get worse before they can get better. Speaking of rough… Days 2-3: The Hangover.
Remember the pre Whole30 bender you went on? Pizza, cookies, Jim Beam, jelly beans (oh, the jelly beans)? Yeah. This is when it comes back to bite you in the butt. (And the head.) And it is definitely true that the amount of suck you experience in this phase is directly proportional to the amount of crap you consumed before you began the program. Especially if you consumed it consistently. This phase is especially hard for the habitual Diet Coke (and Diet Dr. Pepper here in my part of the world) drinkers. You know who you are. Many Whole30ers report headaches, fatigue, and general malaise during this part of the program. This, my friends, is completely normal. Your body is working its way through a whole host of junk it stored from the foods (or food-like-products) you used to eat. This process lasts a day for some folks, but for others it can take a few days longer. Relax, drink a lot of water, and keep making good choices. And do your best to earn the sympathy and support from friends and family, because… Days 4-5: Kill ALL the things!
Now, I have no clue why this phase happens, or why it happens here (and not on, say, day 14).* I just know that it happens. Often. Even experienced Whole30ers (myself included) go through this phase. Every nerve is lit, temperance is non-existent and the only solution to the problem seems to be to Kill All of the Things. This phase, too, will pass. Beg your spouse, children, parents, co-workers, for patience and forgiveness – as nicely as you can (and no, “shut up and leave me alone!” does not count as nice). Take a deep breath and eat some sweet potatoes. I promise, you’ll feel better soon. *It’s probably because your brain is never very happy when you tell it that it CAN’T have something, and take it out of it’s habitual and accustomed comfort zone. An unhappy brain is a stressed brain, an anxious brain, a fearful brain. No to mention your hormones are desperately trying to keep up with your new food choices, your gut is trying to heal, you’ve had a headache for the last three days, and you REALLY MISS YOUR DIET COKE. So yeah, maybe we do know why this is happening now… Days 6-7: I just want a nap…
So what’s the deal?! Isn’t eating like this supposed to increase energy levels? Yes…in the long run. Right now, you’re body is learning that it can’t rely on all those easy access energy sources it used to know and love. Gone are the days of cinnamon crunch muffins and Frappuccinos. Now your body is learning to efficiently burn fat and protein as its fuel sources, and that takes more effort – and some time. If you can hold out just a bit longer, you’ll definitely reap the benefits. (Besides, you could probably use a day off from the gym anyway, right?) Days 8-15: Boundless energy! Now give me a damn Twinkie.
All joking aside, though, this phase gets really intense and for some people. This is the part of the program where our minds try to drive us back to the comfort of the foods we used to know. Our food relationships are deeply rooted and strongly reinforced throughout the course of our lives and breaking through them is really big deal. Journaling can be especially enlightening and helpful during this phase, and helpful for reflection later. Take some time to jot down what you’re craving, how you’re feeling and what tools you’re using to work through the cravings. *The cravings people get, and the dreams they often have, rival those of pregnancy. One person told me they craved pickles and Doritos (together) during this phase! Days 16-28: Tiger Blood
Day 29: HolyOprahIt’sAlmostOverWhatAmIGoingToEatNow?!?!?!
It’s totally normal to feel a twinge of panic as your Whole30 comes to a close. For the past month, you’ve lived, breathed, and literally eaten the rules. You feel incredible in your new high-octane body. It’s natural to hesitate at the thought of making any changes – even if the change is a return to what was “normal” for you before. And, the truth is, you don’t have to go back to the way you used to eat. But keep in mind that the Whole30 was intended to be a reset, an introduction into the world of Good Food. I know it’s scary, but keep an open mind, okay? Day 31: Deep breathing. And maybe some ice cream.
We don’t expect you to live your life Whole365. We do expect you to take what you’ve learned and use the information to really evaluate how the foods you were eating before make you feel now that you’ve eliminated them (and any of their negative effects) from your body. We do expect you to listen to the feedback your body and mind give you and change your food relationships. Make conscious choices about when and how to go off-plan and, when you do, enjoy it! Your Mileage May Vary
Of course, no two people’s Whole30 experience is the same, and you may find you breeze past some of these phases while being stuck in others for longer than you anticipated. Either way, we hope you use The Timeline to help you prepare for your first Whole30, or to look back on after your Whole30 and reflect on whether we were more right than wrong here.
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Norma - thanks for posting all this good info. I'll have to read the entire post when I get home, but what I scanned seems pretty accurate. Thanks! |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() everlong - 2013-01-07 1:04 PM Do you do intervals and tempo work on your recovery week? I'm generally doing .7 of my last on-week's volume and lessening the hard work by the same amount. I was curious if others are doing this or taking the week and staying in R-Z1 (maybe Z2) exclusively. It depends. Generally the volume of recovery week should be about 70% of the volume of a "building" week. I always write in a litte "as you feel" intensity to keep things sharp (especially if you are planning on racing at the end of the recovery week). 85-90% of the recovery week workouts are at recovery or aerobic pace but there are a few tempo intervals (if you feel good) just to keep things fresh. A typical work out would be a 35 minute aerobic run that if you feel good you push into a tempo pace. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Need some ideas on eating while traveling during Whole30. I'm flying to Boston Thursday afternoon, returning Friday evening. So, what do I eat for dinner Thursday, breakfast & lunch Friday. I'll bring almonds, cashews, Lara bars, but don't know what else. And part of the problem is I'm traveling with co-workers, and I don't think they care what they put into their mouths. They are already talking about dinner on Thursday. Hopefully they pick a steak place. Lunch could be a problem as we are meeting a customer, and will probably eat with them. Ideas? And what do you tell your waiter to make sure they don't add crap while cooking? |
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Extreme Veteran ![]() ![]() ![]() | ![]() karen26.2 - 2013-01-07 7:36 PM Need some ideas on eating while traveling during Whole30. I'm flying to Boston Thursday afternoon, returning Friday evening. So, what do I eat for dinner Thursday, breakfast & lunch Friday. I'll bring almonds, cashews, Lara bars, but don't know what else. And part of the problem is I'm traveling with co-workers, and I don't think they care what they put into their mouths. They are already talking about dinner on Thursday. Hopefully they pick a steak place. Lunch could be a problem as we are meeting a customer, and will probably eat with them. Ideas? And what do you tell your waiter to make sure they don't add crap while cooking? Breakfast will be easy if you hit up a diner or the hotel brunch or something. You can order eggs. Lunch I would head for a place that serves salads. You can skimp on protein for a day (or add nuts to your salad). Pack an avocado in addition to your nuts and Larabars. Dinner you'll just have to go with a steakhouse or something like that. It will be tough, but I'm sure you'll manage if you plan ahead. btw....I made the BEST Paleo bbq sauce today. It's one of the best sauces I've ever made. I used it to make turkey sloppy joes for the family. They loved them too! If anyone wants the recipe, PM me your address and I'll send you a copy. I also make my own mayo today. That didn't taste as wonderful as the bbq sauce, but it worked. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Karen - I think that traveling and work meetings are very difficult. That said, I think any restaurant can serve grilled chicken and salad (with oil and vinegar). I think your nuts, larabars, etc will be good as well. You can do it! Stay strong! |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() For the Whole30 folks - is psyllium fiber considered a grain? I usually take a tbsp daily and wondering if I should stop it. Also - is sushimi ok to stay on plan? |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Norma - thanks for that synopsis!! Awesome read! |
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Extreme Veteran ![]() ![]() ![]() | ![]() Everyday Paleo's Brother Mark's BBQ Sauce (pulled it off the web): Ingredients6 garlic cloves, minced |
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New user![]() | ![]() Jen - I do not own a TRX but it is on my short list of things to get. There are two gyms locally that offer TRX only classes and I take them weekly for strength. I cannot figure out how to post a pic...so here is my blog and there are tons on there. www.millerfamilyct.blogspot.com |
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Veteran ![]() ![]() ![]() ![]() ![]() | ![]() okay...that took me about as long to figure out as it will take me to finish my HIM in september. |
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Expert ![]() ![]() ![]() | ![]() Well, I'm sad to say, I'm the first off the wagon and hitting the reset button. 7 days, that's it. And it wasn't even worth it. Monster Nut Mix from Target (it has m & m's and choc chips), was on the counter, and Notre Dame is getting their whooped by Alabama right now. So stupid, but had a couple handfuls. And now I feel like sh*t. 7 days of no sugar, and I folded. Start fresh again tomorrow. |
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Expert ![]() ![]() ![]() | ![]() ccmpsyd - 2013-01-07 9:53 PMokay...that took me about as long to figure out as it will take me to finish my HIM in september. Cool photo though. |
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Veteran ![]() ![]() ![]() ![]() ![]() | ![]() Michele, Matt, and Jen - I hope you guys feel better soon. Somehow, I have managed to stay free of the ills in this typhoid house. Christy - nice job on the run. Jeff - thanks and congrats on staying strong during the card game. Although I am not doing the whole30 and paleo - the fact that I managed to avoid various temptations while watching football and doing work from home was good enough for me. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() rizer22 - 2013-01-07 9:57 PMWell, I'm sad to say, I'm the first off the wagon and hitting the reset button. 7 days, that's it. And it wasn't even worth it. Monster Nut Mix from Target (it has m & m's and choc chips), was on the counter, and Notre Dame is getting their whooped by Alabama right now. So stupid, but had a couple handfuls. And now I feel like sh*t. 7 days of no sugar, and I folded. Start fresh again tomorrow. Aw bummer! I love their monster cookies in the bakery. Evil Target! At least it wasn't day 25... |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I love all these photos! |
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