April measurements

Note: I realize I haven’t been posting much specifically about derby, but have much to share. I hope to have a new roller derby post soon! Stay tuned, readers!

Look at those arms... Left: July 2010 Right: Aug. 2011. No definition... just skin and bone. I don't know how I didn't break something when I first started in derby.

I’m happy with my results to this point, but not certain if I’m measuring correctly. Some numbers seem all over the map. I’m sure I’ll get more consistent measuring with practice. I feel strong, which is most important. I did 100 pushups today (in 5 sets, 90 second break in between) which is a big deal for me.

A stumbled across an old photo of myself, taken in July of 2010 and I compared it to a photo in Aug of 2011. In the 2010 photo I was new to derby and a scrawny, skinny bitch. Frankly, I look gross. I’m happy to have some muscly curves now.

My routines are becoming a bit more intense with more weight and I’m mixing in running as a consistent part of my routine (instead of running to train for specific events).

My current protein powder of choice.

As for my diet, in March I wasn’t 100% Paleo, but I think I’ve found a good balance. I’ve switched from Hemp protein to MyoFusion for post-workouts, which packs more protein punch. I essentially eat paleo for breakfast, lunch and dinner and don’t worry about straying from Paleo when I eat out or at special events (like birthday party dinners, etc). I’ve allowed some indulgences back into my life like ice cream  and sweet & sour candies and nibble on Paleo friendly chocolate too. (Lindt Excellence Intense Dark Chocolate 70% Cocoa). Sometimes I feel I’m still not eating enough but as long as I’m gaining, I know I’m on the right track.

Here’s my April 1 measurements.

	January 1, 2012	February 1, 2012	March 1, 2012	April 1, 2012
Weight	119lbs	115lbs	116lbs	117lbs
Waist (narrowest point)	28.50″	28.50″	27.00″	27.00″
Hips (widest point)	34.50″	35.00″	35.50″	36.00″
Thighs (widest point)	L: 16.00″ R:16.00″	L:16.50″ R:16.50″	L:17.50″ R:18.25″	L:19.00″ R:19.00″
Calves (widest point)	L:13.50″ R:13.50″	L:13.50″ R:13.50″	L:13.00″ R:13.00″	L:12.75″ R:13.00″
Biceps (widest point)	L:9.25″ R:9.75″	L:9.50″ R:9.75″	L:9.25″ R:9.75″	L:9.50″ R:10.00″

A couple of weeks ago, myself and some derby teammates participated in a Ball & Chain challenge which took place at the local jail. In addition to a 4k run (with 1.5k carrying a 60lb post with my team) we had to do a series of fitness challenges. I’m pretty pleased with my performance though the burpees are STILL killing me. For enjoyment, here’s some photos of the event… thanks to Preacher’s Slaughter for lending Grate Scott her phone to snap pics of us!

Before the race. It was a chilly day! We started with a 2.5k run.

Then fitness challenge. We first had to lift the post overhead from shoulder to shoulder 50 times

Running with a sandbag.

Burpees! This photo makes me laugh.

We had to flip a tire…

Then we had to jump through it. I can’t remember how many times we had to do this.

50 situps, in unison as a team.

50 squats. We owned this.

Running to the final stretch. I can’t believe I’m still smiling.

All done! Group hug!

Team photo after! Riff Raff, Preacher’s Slaughter, Bradass, Me!

Four weeks of paleo

I’m going to keep at it! I’m enjoying the food, I feel pretty energetic and although I really started craving sweets in the last week I managed to push through. In the end I strayed from paleo maybe 4 times (always gravitating to sweets). But I’ve found some semi-cheat recipes that will allow me to bake using agave as a sweetener and I’ve also read that 70% dark chocolate is okay once in a while too.

Interestingly enough, I haven’t missed the breads and grains at all.

So, here’s my observations while I adapted to this new style of eating, along with some body measurements and a food galley too!

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Food costs

Food costs for the four weeks, family of four: $400 (I rounded up)

This surprised me. I thought we were going to spend WAY more on groceries. Had we not had to buy non-paleo cereal and school snacks for the kids, this would have been even less.

Meal planning was key

We would buy HUGE pork loins and cut them into sections that would feed us for 3-4 meals, thus saving money buying in bulk. We bought chicken breasts by the case and bulk beef. Being in land-locked Alberta, fish was a little more difficult to come by in large packets, so we ate less of that.

I did NOT go organic, grain-fed, grass-fed, which is likely why we were able to keep our food costs in check. I did, however, buy produce from areas as close to my city as possible (less shipping time means more fresh and less preservatives) and my dad is a beef farmer and I know exactly what he feeds his cows. I can’t get more organic than that.

Now that I know where my food costs are, I can perhaps start integrating some organic into the mix.

There was no food waste

The recipes I followed usually had leftovers, which I would immediately pack up for lunch the next day. Call me weird, but it became a challenge to make sure my fridge was empty by the time my Sunday grocery shop came around.

I wrote awesome grocery lists

If by chance we didn’t use all the produce at the end of a week, I would alter a meal plan to make sure it got used up in the next couple of days in the new week. Then I would decide what else was going to be for supper for the week, cross-reference the recipes with items I already had in the cupboards/fridge and wrote my list.

Can I just say how awesome it was to shop on the outer edge of the grocery store? The only time I ventured to the inner aisles of my store was to pick up one or two items of miscellaneous goods like olive oil or coconut milk. My grocery shops always went so quick!

When in doubt: supper for breakfast!

I’m not a picky eater that needs to have a huge variety of foods to stay happy. I was content in eating leftovers (because the food was always good) and had my staple meal of bacon and eggs if I was ever lazy to make a full supper.

A couple days of what I typically ate…

Weekdays

Gym mornings
Breakfast: grab leftover meat from previous supper in the fridge and munch on that on the way to the gym. Other options: sliced ham and an apple. (Some people can work out on an empty stomach. I can’t)
After gym: protein smoothie with berries, OJ, almond beverage, banana and a coffee
Snack: Apple or banana or paleo trail mix
Lunch: Leftovers from previous supper
Snack: Apple or banana, green tea
Supper: Fresh paleo meal. Pack up leftovers into lunch serving sizes
Snack: Bowl of berries and/or protein powder in OJ post-derby practice

Non-gym mornings
Breakfast: bacon and eggs or veggie omelet, coffee
Snack: Apple or banana or paleo trail mix
Lunch: Leftovers from previous supper
Snack: Apple or banana, green tea
Supper: Fresh paleo meal. Pack up leftovers into lunch serving sizes
Snack: Apple with nut butter and/or protein powder in OJ post-derby practice

Weekends
Breakfast: Sweet potato hasbrowns, eggs, bacon, paleo pancakes, veggie omlette
Lunch: Graze leftovers in the fridge.
Snacks: Graze from fridge.
Supper: Fresh paleo meal or finish up leftovers, making sure there is something for lunch on Monday.

When there was no leftovers to graze from: I tried to have peppers, lettuce, tomatoes and avocado in the fridge so a quick chopped salad was an option. Having a small ham was also handy for quick snacks and meals.

You may have noticed I eat a lot of fruit. For those using paleo to lose weight, please note that fruit can slow your results. Because I’m trying to gain, I’m not so careful on consuming fruit.

Results?

I took some measurements today and here is the comparison from last month. It’s worth noting that this week I’ve made the official switch to 20lb hand weights for my weight training (whereas before I was using 15 lb weights for some exercises still).

Not a huge difference in size. But when I take into account that I weigh less and I’ve gained in some spots (grow left bicep, GROW), it’s a win in my books! I know there is a science to measuring so I’m doing my best to take measurements from the same spot month-to-month.

	January 1, 2012	February 1, 2012	March 1, 2012	April 1, 2012
Weight	119	115
Waist	28.5	28.5
Hips	34.5	35
Thighs	16	16.5
Calves	13.5	13.5
Right Bicep	9.75	9.75
Left Bicep	9.25	9.5

Not a huge difference in size. But when I take into account that I lost weight while maintaining and even gaining mass in some areas, I think I’m on the right track! I know there is a science to measuring so I’m doing my best to take measurements from the same spot month-to-month.

My ultimate goal is to gain weight and increase my strength and power, which will not only improve my game play but keep me healthy overall.

Other observations/in summary

My chronic pain in my left shoulder is diminishing! I’m gaining some mobility back into it and can put on my winter coat with only a little discomfort. I don’t know if paleo is helping with that, but I don’t care. I just want it to continue to improve.

My after-supper catnaps made their way back into my life in the second half of my paleo month. I have to monitor this carefully and listen to my body. Between roller derby practices and strength training, I fear overtraining and getting worn out. We’ll see how that pans out.

I’ve noticed a change in my body for sure (taken after my 30-day ab challenge). I’ve leaned out while adding muscle. It’s kind of cool!

Are you trying paleo or another way of eating to help improve your performance? I’d love to hear about it!

Tuesday Tango

Let’s glide back and forth between some various topics happening in my life.

Paleo update – week four

My new eating habits are going well. Food has been delicious and while I’m still not gaining I feel fantastic. However, I caved and ate some cookies last night and boy am I paying for it today. Bloaty, gassy and gross! How could delicious cookies smite me so? I shared with Mr. Cherri that I was thinking about integrating some carbs back into my life after my 30 days since I’m still not gaining weight. But based on what I’m feeling today, I don’t think I’m going to do that now. I guess it’s more meat for me!

An ab challenge to myself and others

I’ve been participating in a 15-minute, 30-day ab workout challenge with many other Facebook friends. I’m currently on day 27 and I’m impressed with the results. While I’m not necessarily seeing a 6-pack of abs forming, I definitely do feel ‘thicker’ in my torso area from muscle gain. So esthetically, my before and after photos likely won’t look much different, but I feel WAY stronger. I’m proud that I have only missed one day (which was my fitness testing day) and so proud of everyone else who is hanging in there with the challenge!

Practice schedule changes mean changes in life

Our league recently went through an expansion where we’ve split into 2 house teams on top of our travel team. It’s pretty exciting but it means my life is getting turned around with a new practice schedule. I now have practices 3 days in a row, which not only conflicts with my kid’s activities, but also one of my regular gym days. Fears of over-training and never seeing my family are looming over my head. Not much I can do about it except make choices, but I’m not happy about the choices I have to make because I want to do it all. :-/ But on a more positive note…

I’m a Coalbank Crusher!

If you’re a Lethbridge and area blog reader, I really hope you’ll come out and support our first game against each other! We’re pretty excited to have the league grow to allow two house teams. It’s also going to allow many of our new recruits some much-needed experience! Tickets for the Feb. 4 game are available on our website or at the door!

Watch this!

And now, a scene from one of my favourite movies which every derby girl should watch. NO, IT’S NOT WHIP IT! (In your mind, replace references to ‘baseball’ with ‘roller derby’ LOL)

Paleo update: week 2 done onto week 3

I’ve had some people pretty curious about this Paleo business I’m doing so I figured I’d post some updates here and there, to document how things are going.

In short, things are going really, really well.

Here a short list of changes I’ve noticed. Maybe they aren’t Paleo-based or maybe they are. Either way, I’m still recording the results

• Haven’t gained weight yet. I dropped 5 lbs (unintentionally) in my first week so I’m trying to eat more to gain some ground. I assumed the first week was sort of a cleanse from my old life of grains and sugar, so I was expecting some weight loss. Last I checked I’ve gained .5 lb back.
• Great energy level. I’m eating all the time so I rarely have a mid-afternoon crash.
• Well rested. I read that eating Paleo can help with your sleep as well. Boy, has it ever! I’m usually awake for my alarm and my body tells me when to go to bed (and I’m listening to it). Generally I wake rested and ready for the day.
• Eating non-Paleo gives me a hangover. We had our league awards night this weekend which was a pot luck dinner. Yum yum yum! Luckily I was able to easily eat Paleo for the supper, but caved in and had many desserts. (Ummm yah, we had a room JUST for desserts. An entire ROOM! I couldn’t say no to that.) The next morning I felt like I was hit by a truck and felt all gross and bloaty. I blame the desserts. I don’t plan on falling off that wagon for a while again.
• My muscle tension issues are improving. Still a long way to go, but when I went for a massage last week my therapist noticed a difference. Not sure if it’s the diet, but who cares!!! It’s a win.
• My teeth! It makes sense you’d have healthier teeth and gums… you’re not eating sugar! They are definitely whiter not nearly as gunky when I go to brush. Win!
• I’m lifting like a boss. When I do my strength workouts, I’m grunting and groaning and cursing and complaining, but I’m finding I have way more lifting power. Kinda cool for a scrawny chick like me!
• I’m not sick of the food! I’m following many of the recipes from the Paleo Solution book. I’ve only had one dish so far that I didn’t love.
• It hasn’t been too expensive (yet)! Grocery shopping has been surprisingly easy and low-cost, even with all the extra meat we’re buying. We’re tracking our grocery bills to figure out a tally at the end of the month.
• I’ve had no cravings for the forbidden foods. Zero. None. Nadda. I find that extremely strange. But happy about it.

So that’s where I’m at. I’m curious how the rest of the month will continue on and I’m excited to do a full body measurement to see if I’ve gained any bulk in my arms and legs from strength training and upping my protein. Keep your fingers crossed for (positive) progress!

Day five of Paleo

No breads, no grains, no sugar, no processed foods.

And you know, so far, I’m okay with it.

A lot of people who go on Paleo are doing it to lose weight. For me however, my goal is to gain… in muscle. I’ve had the desire to gain weight on my brain for a couple of months now. And yah, it’s derby-related. A gal who weighs an extra 10 lbs may be a little harder to knock around. If that same gal is 10 lbs of added muscle, well, I may be knocking right back attacha.

Eating to gain is a mind-fuck to me. As someone who has been slim all their life, gaining weight on purpose is frightening. Sure, I could just eat donuts every day and add gravy to everything and down as much overall food as possible, but the insecure girl inside of me was screaming “You’re going to get FAT if you do it like that.”

Pushing those thoughts away, I’d sit down to supper and eat as much as possible, loading up on pastas and bread, only to head straight to the couch for a nap immediately after. Feeling guilty for being so slothy, I’d up my workouts and cut back on eating to make up for it. I’d gain nothing but frustration.

The last month or so I felt I’ve plateaued in many things and I attributed to the fact I wasn’t eating enough for the level of activity I was doing. I had a sneaking suspicion my body was eating muscle over fat for energy. Eating more of my current diet wasn’t working. I felt more tired, more slothy than ever.

A few derby friends of mine started their Paleo journey with fantastic results, so I started researching. Everything about it seemed to make sense… Eat as much as you want, as much as you need to be satisfied, as long as it’s not grains, sugar or processed foods.

Okay.

So I bought a book.

Then I watched a movie.

And it just made so much sense.

The husband, who is a chef and works at an Italian restaurant (EEP bad combo for a Paleo person), is going along with this ‘new thing.’ I’m doing, which I’m thankful for because he’s the primary cook in the family being a stay-at-home-dad in the day. My kids are supportive and are at least trying the new things we’re putting on their plate. But I’m sure they are thankful they only have to eat Paleo for supper.

How I stay away from temptation

My kids aren’t on Paleo. They love sandwiches in their lunch, granola bars and rice krispie treats. So as a result, our cupboards were not stripped of all the Paleo forbidden foods.

Strangely, I’m fine with it (so far… this may change. But today, I’m good)

After researching and reading, my thinking has completely changed about the forbidden food products. I don’t really care if they taste good or made me feel better emotionally, because I just don’t WANT them.

So now I get to eat, eat, eat

You know what?

The voice in my head screaming about how I’m going to get fat is gone.

After supper I go to the couch for my ‘regular’ nap and more often than not I find myself staying awake which leads me to do something productive.

I’m snacking on cabbage and tuna salad (I know, right? WTF??? Sounds gross but sooo good)

I’m building on my calorie intake to help build muscle (I’m not counting calories but found out I need about 2200-2500 a day).

My afternoon crashes have changed. (It’s no longer a ‘I want to sleep’ feeling but more of a ‘time to eat for energy’ feeling)

What I hope to come from all this

I realize I may lean down a bit on this at first. But what I hope is that with all the extra protein and good calories I’m getting, my energy level will go way up which will translate well in my training. Only time will tell.

I’m committing for 30 days

Wish me luck.

P.S. I may get some people concerned about my lack of carbs. Don’t worry, I’m getting enough. A large apple contains 31 g of carbs, a banana contains 51 g, yet a whole wheat piece of bread… 12 g.

Source: http://nutritiondata.self.com/facts/baked-products/4876/2

PPS Watch this if you want to know more about grains/sugars etc…

And this if you want to learn how our body uses food…