Friday, December 26, 2014

DNA Says......

A few weeks ago when I went to the doctor to get bloodwork done I was given the option to do an DNA test.  The DNA test is a personal genetic report that tells you exactly how your body was designed. This test in broken down into several very detailed sections like...
1) Matching your diet according to you DNA
2) Identifying your eating behavior traits
3) Identifying your nutritional needs based on your DNA
4) What types of exercise do you benefit best from
5) Identifying your metabolic health factors
6) What health conditions you are prone to
7) Identifying your response to certain types of medication
8)***And what diet plan to best follow (foods to eat and foods to avoid)

So what did I learn.......WOWZERS?!?!

My Diet: 55-50% carb/20-25%protein/20-25% fat.  To my surprise, I need way more carbs and way less fat.  I need starchy carbs but nonprocessed carbs because I am sensitive to them.  I am to add back whole grains, potatoes and sweet potatoes and my oats. I am to take out my red meats and bacon :-(  I am to eat more beans (this made me happy). Limit my egg intake to 4 PER WEEK (Yikes)!!!!  I need to eat TONS of veggies---all kinds!!! But limit my fruit. And this is the good wine was the #2 top suggested aid for helping me lose weight-CRAZY.  Green tea and even hops (beer) made the list! LOL!  Organic Soy is another top nutrient or food to add in regularly for aid of weight lose.  And many other nutrients found in GREENS.

My Eating Behaviors:  Genes say what Lays Baked Potatoes say; "I can't just have one".  I am to avoid eating things I shouldn't because I can't just TASTE it and be satisfied.  Instead, I will eat more! **NO SURPRISE THERE!!!  Can I just say that I realized that this was a FACT yesterday when I was having Christmas dinner at my parent's.  My mom made queso.....and I thought I would have a little.  I ended up have 4 small plates of queso and chips!!! OMYGOODNESS!!!  This is all my mom and dad's fault though---stupid genes.  HAHA! It also said I will go out of my way to get what I want.  I am not sure about this as far as food is concerned, but I am that way in life, in general.

Nutrient Needs:  I need more than the normal person when it comes to Vit B6 or Vit B12 or Vitamin D and Vitamin A.  Alot of these nutrients are in the foods I just mentioned in my diet above.

Exercise: Endurance training is most beneficial for me!!!  ***That running y'all!!! Therefore, I am going to put this back into my exercise program (alot more than I have been doing lately). And for maintenance, HIIT training is suggested!

My Metabolic Health Factors: These factors suggest that my genes say that I am proned to having high cholesterol.  However, if I continue to exercise and eat properly....then this will not be an issue.

Health Conditions: I don't have any high risk of having diabetes, osteoarthritis, or venous thrombosis.  I have an average risk.  ***Thanks mom and dad:-).

Medication Response:  Many people have sensitivities to certain medications.  The only medications that had shown some sensitivities were to codeine and warfarin.  Luckly I don't use these medications, so we are good.  But I should avoid them.

All in all, I have over 70 pages worth of information that tells me how my body was designed to work and function.  I now know what to avoid and how to avoid it.  I also know what I am to put more into practice (carbs and running). 

What will this mean to me in the near future.... Well I have the Annual Sugar Detox at my CrossFit Box coming up.  I plan to use this model to help me clean up my diet.  However, I plan to limit my carbs more than this diet suggest just to balance out my hormones....then I will slowly add in my potatoes and fresh fruits afterwards.  I hope to eliminate all processed carbs for good.  I know from experience and now from science that they are TERRIBLE for me!

Speaking of Sugar Detox..... If you're interested, the file is attached to my mom n progress facebook page....and I WELCOME AND ENCOURAGE YOU TO DO THIS WITH ME ---Starting January 7th.

Sunday, November 30, 2014

December Determination

Thanksgiving Break!!! Which means more starchy foods than I am used to or even capable of eating. But I ate it anyways!!! We didn't have a typical Thanksgiving meal because this year we did something out of the ordinary.  We traveled to Santa Fe, NM to meet our California family half way.  Since we were both traveling, we decided to opt against a traditional meal and just bought simple groceries and shared...and then ate out on Friday and Saturday (once each day).  The foods we bought that I indulged in were..... popcorn, chips, cheese nips, pull pork, some green beans, some salad, eggs and bacon.  AND we ate out TWICE..... MEXICAN FOOD!!!  **Chips and a margarita might have been included..... :-(
Family Hike at the Tent Rocks just outside Santa Fe, NM

I can feel and see the starch all over my body and face.  Which is a good reminder of why eating like this is not ideal.  But I am going to be 100% honest with you.... I knew coming in this past week I was going to indulge, get it out of my system and get back AT IT as soon as I got back.

I also just recently found out that my hormones and thyroid are out of whack once again.  They aren't super out of whack like before but my doctor has put me back on hormone-pellet therapy and I will start my thyroid medicine again tomorrow.  I am okay with that cos I know I felt best a year ago when on all three.  AND I LOOKED GREAT AND LEAN THEN TOO!!! I would love to be therapy and med free, but I also realize I tried and sometimes the body just needs a little extra aid.

*** I am excited to also consult with my doctor on a new type of DNA test that will tell me EXACTLY what my body was designed to work well with and to stay away from.  I have this appointment this Wednesday!!! Can't Wait!!!
Last "late" January after 6 weeks of clean eating.

Me now! Bulky! Muscles but too much fat too! Time to lean out!
So onto DECEMBER--- This time last year, I hit a major turning point in my diet.  I began to eat clean, no processed foods...and even cut out all sugar eventually. I felt amazing!! Therefore, I am going to do the same thing this December and will do it even better than last year.

Tomorrow I will begin to mimic the exact plan I followed last year.  It was extremely doable... I am hoping to lose about 8-10# but of fat and not muscle mass.  ** I have grown to love my muscle and love being STRONG!!!

1) No processed foods except the occasional nut thin crackers.
2) To crossfit 4-5x a week and lift on those days.
3) To do at least 30mins of cardio 3 days a week.
4) No adult drinks (just water or tea)
5) No fast foods
6) Only salads or fish if eating out.
7) 7 hours of sleep
8) 1600-1700 calories per day
9) 130g of protein per day
10) veggies at EVERY MEAL.

Thursday, November 20, 2014

Time Out

This past month in the children's ministry program I lead....our theme has been "TIME OUT".  It is simply learning to take time out to say thank you to the Lord for all that He has and will do, and this is in ALL CIRCUMSTANCES.

I have been on a BIG TIME OUT!  A very much needed "time out". (That's why I quite blogging or FaceBooking too).  It really wasn't intentional.  It really wasn't planned.  It just kind of happened.  I needed to get my head right!  I needed to get my heart right!  I needed to "be still" and listen to what God was telling me to do.  It was almost like I was feeling some kind of nagging or pressure from someone or somewhere.  I couldn't pinpoint exactly why.  But in the last couple of months....I have finally begun to "hear" and "understand" what God was trying to say.

On this blog, I usually just talk diet, exercise, and health.  But this is soo much bigger than that.  And I may be rambling trying to explain this to y'all.  But I will tell you that my heart was harden there for a short while.  I felt a little lost.  Often frustrated.  And at times alone (by my own doing).  But I think this is simply because I wasn't listening.  **I tend to be stubborn like this at times!

WHERE TO START?---- Two Mondays ago, I put in my resignation notice to my church as the Children's Ministry Director.  I have been doing this job for 6.5years.  It's been the ideal job for me...especially when my kids were elementary students.  I could work from home, I could have holidays and breaks when they did (for the most part), and they were always WITH me.  But, my kids are older kids now.  They attend youth rather than children's ministry programs now.  I work on Sundays while they attend church on Sundays (unless they are volunteering with me). I have spent much of my time at home prepping for Sundays and Wednesdays instead of being available to them the way I should. *** And let's just get real here.... I am flipping out a bit cos I am realizing I have adult children in my house.  Time is slipping away quickly with them.  I don't want to miss out on it.  I know I am gonna blink and they will be gone..... SIGH

There are other reasons for resigning, too..... None in which are in the least bit negative.  Reasons in which I believe God was trying to show me that IT WAS TIME....
---I will have more time to get my household in order.
---I feel that it is time to provide a younger, fresher leader in this ministry for the next generation of parents and children coming up.  (I am "dated" a bit...haha)
---I desire some personal-spiritual time for myself, too.

*** I know some of you are asking about my future with training and/or Crossfit??? I can honestly say I have NO IDEA what will happen next with that.  Right now, I am coaching four classes a week and private training on the side.  We are looking into spaces for a facility here but nothing 100% confirmed yet.  I don't know what will happen but I know I am open to the endless possibilities.  As for now, I just trust God will show me what to do next.  I am pursuing the idea of more personal/private coaching and I am even working on getting a new website up and running. Something way more formal that this terribly written blog that I journal in :-)

Am I nervous about this decision?  Financially, yes.  But not to the point that I am afraid we can't provide for our family.  Todd's job will be enough.  But we won't have much extra, YIKES!  But the weird thing about all that since I have made this decision, I feel a huge burden lifted.  I think now looking back, I was supposed to be making this decision and it was causing me stress----WITHOUT ME KNOWING.  I feel like a burden has been lifted (that I didn't know I had). I mean, I absolutely love my job. I love this kids! I love the leaders! I am good at what I do! And it gives me great joy to serve this way.  And most importantly, I know it glorifies God in every way.  So why would that be a burden!?!? Well, it wasn't.  But by me not obeying and listening to God, it was weighing me down.  He knew I had this decision to make.

Now...want to hear something else a little wild.  Since my announcement ten days ago, I have lost 5.2#!?!?!  Is that stress weight!?! Heck, I don't know, but I am celebrating it! LOL

I hope to start blogging again about my new journey.  So hopefully this is a good way to say STAY TUNED.

Sunday, October 12, 2014

Getting into the ZONE!

I went to the doctor this past Friday.  Now let me tell y'all, I am blessed to have a doctor that is a friend of mine.  I have been working out with her for the last 18months (about that same time I switched doctors).  She is an avid crossfitter and understands the demands that the body needs for performing when crossfitting. She has had a huge influence on my diet/exercise regimen.

Anyhow, I went to get my hormone injections this past week. I was prepared to talk to her about my recent weight gain.....but to my surprise I weighed exactly the same as I did the last visit! !?!?!  Her answer to me was "pshh, Mandy...the improvements you have made are huge. Let's just stick with the injections and see what happens.  You're all muscle."

Those simple words were enough to make me stop thinking about the dang scale again.  It was almost like I had permission not to worry about my weight again!!! FREEDOM---- I know I have never been  this physically fit like before in my adult life.... maybe noot even in my college or high school years, too.  So why get upset at the scale!?!?

If you read my last blog, you would have seen that I have been having a change of heart when it comes to my GOALS.  WHAT DO I WANT MY END RESULT TO BE?  Is it abs? Is it a weight? Is it my performance?  -----Just recently, I am thinking I am more geared for a goal of always do better than I did before! To get stronger! To go faster! To be the best I can be each benchmark or each competition!?!?  But I still want some abs and lower fat percentage....I mean, come on, who doesn't want these things especially if you are working you butt off??

SOOOOO---This week I will begin a very strict PALEO ZONE Diet.  This just simply means I will be eating a certain amount of protein, carb and fat at EVERY BITE (even my snacks). Every meal and bite will be perfectly balanced.   I will have to do alot of weighing of food the first few weeks (just to get an idea of how much each serving is).  I will be eating every 3-4hours, as well. ** I will still have my shakeology but will be adding ingredients to balance the shake out perfectly.  I will be eating ALOT....but no nachos, burger, or sausage on a stick (sigh). LOL

You can see more about the Paleo ZONE diet here:

I plan to follow this diet strictly for two weeks....and then allow myself one or two cheats per week after that (depending on how these first two weeks go).

This is my first time to ZONE.  I know alot about zoning because it was part of the crossfit diet curriculum.,...but I have never followed it 100%.  I have only eaten Paleo (without the perfect zoning).

So this is a first!  I am ready for this!  I am needing something a little different and this should benefit my performance and my weight and/or my abs.

So here is to getting in the ZONE!  I plan to do pics every three weeks and measurements! READY! SET! GO!

Thursday, October 9, 2014

So Many Things..... So Many Directions

Gosh, it is going to be so hard to play catch up right now on what has been happening the last few weeks. Bare with me, cos this may be like an ADD blog know, a little of everything and going in all different directions.

First of all....Yes, the rumors and Facebook posts are true.  I found a facility (warehouse) here in Gunter a few weeks ago.  It's a promising place.  It's big. It needs work.  It is in town.  It's priced close to right.  It's like a piece of a dream come true in my world. LOL!  We have been talking to the owner and doing more research and planning in hopes to open the facility this winter.  But, it is still very preliminary! VERY!!!  *I don't have a lot of details to share just yet because we are all still talking, planning, and discussing! :-). I promise to keep ya informed.

Secondly....I found myself in a very weird spot lately.  I am questioning my goals and asking myself why am I working so hard?  This doesn't mean I don't want to continue working hard. Working hard is not my problem..... I am just wondering what I am really working towards.  And to be honest, I can't really decide 100%.  I really thought I wanted to just improve my health and my physical appearance.  I initially said I wanted to have the a body that resembles someone who works out a lot (because I DO!!) and I wanted some abs. You know, the ones we see all over FB, Instagram and magazines.

But honestly, things seem to be changing a bit with this....  Since surgery this past April I have put on about 5-6# that won't go away.  This has been bothersome to me somewhat.  I can also see back fat (that I didn't have) appear and of course my stomach is always an issue.  However, I have also seen an amazing improvements in my legs, arms, upper abs, and shoulders.  And what is really catching me off guard in my performance improvements.  I am really making some huge improvements in my lifts and WODS.  AND I LIKE THIS--- A LOT!!!

So apparently what I am eating now is fueling me perfectly for my workouts....but it still isn't trimming my mid-section down the way I want to.  So now I am asking I want to keep performing better? Or do I want to look better?  The answer is both, but I can only focus on ONE at a time.  With that being said, I do know that either one will benefit the other....but will not get me both goals at 100%.  I must choose ONE goal and go for it!  That's my dilemma. Right now, I am thinking performance.  But I question that cos I am OLD!!! LOL  Who cares if a 40year old can squat clean 150# 3x from the power position.  ------------WAIT!!!! I DO! LOL!

And lastly,  I am a bit upset that I am having some hormone issues again.  Thyroid is good....but my testosterone and estrogen have made a big decline.  I am back to losing my hair, feeling tired mid-day, gaining a few pounds, and hot flashes and night time sweats.  So this Friday I am opting to do pellets again.

Well---that's the main stuff happening right now!  I have even more stuff to share but will spare ya the time and blog later.


Thursday, October 2, 2014

September Blur!

Has it really been almost a month since I have posted on this blog? Goodness.  Time is getting away from me.  With that being said, I guess I need to give an update.  Or at least review the past month of September and journal about what the coming in October (or maybe a tease).

If you have been following me or know me personally, you would know that I had a great year last year.  I had lost a good amount of weight, got off my thyroid and hormone meds and found a new means of living and eating right.  However, in April I decided to reward my hard work with a breast augmentation.  Since then, I have felt like I have been in a YOYO type of state.  Good one month, bad another, good one week, bad another, and just not 100% on (at least when it comes to eating right).  I DO NOT struggle with working out. I am one of those weird gals that enjoys working out.  I could workout all day, every day, if I could get away with it! (I am dead serious about that).  But I could also eat all day long, every day, too! LOL. (NOT REALLY--but I am a hungry girl by the time the week ends).

This past month has been a better month of mine since my surgery.  I am eating cleaner and I am sticking to my macros for the most part.  I did slip up the week of my birthday but that is excusable, right?  And since then, I give myself one cheat evening a week.  This seems to be working.  I have lost almost 2inches in my area of concern (tummy) this past month.  I have lost more on the waist, but that seems to go quickly...its just below the belly button that is stubborn. It's not a lot but I am ok with that.  A little over time = alot!   I do see muscular definition appearing....but if I had one wish, I would wish that fat to be gone above that muscle.  But I remain patient and keep doing what I have been taught to do.

Another thing that is frustrating, is I have seemed to have gained a little weight since my surgery and some of it won't go away.  Some may be boobs (dr says 5#) and some of this is muscle.  But let's be real.... I know that some of it is fat, too!  I have also noticed my hot flashes coming back.  They are random and not too bad YET, but that's enough to let me know that my hormones are off again.  My doctor thinks I may need another round of testosterone.  But good news, the thyroid is still perfect!!! :-).  I am thinking my next crossfit paycheck will pay for this:-(

Good news about all this is I have been performing at the best ever in a long time.  PRs and improving big time on my olympic lifting.  It's exciting!  No matter what my body looks like, I can count on it to do the HARD THINGS --- So I celebrate that!!!  KUDOS TO ME:-).  And many days, I am more satisfied with doing HARD THINGS than I am with what my body looks like.  THAT'S THE GOD HONEST TRUTH!
KettleBells Swings with a 55#KBell!

As far as my new coaching or training is going..... that is a whole different blog all together.  I LOVE coaching crossfit.  It's so fun to coach.  I know that God made me to teach and coach.  But to do that (coach) and to couple that with my new passion for crossfit, makes it that much more fun!!!

I have been praying hard for months about what to do with this passion and my new certification....and God seems to be showing me opportunities.  In matter of fact, maybe a crossfit box here locally!!!!  Who's in on crossfitting with me, here locally???

Sunday, September 7, 2014

No Weekend Whammies!

I did it! I made it through a full weekend without demolishing my previous week's hard work.

This past week I was a workout maniac!!!!
Monday: I did a lot of heavy olympic lifting (snatch complex: power snatch, hang squat snatch, OH squat).  I also ran through one WOD that would be in the upcoming competition...which included lots of thrusters, sprints, and pull ups.
Tuesday: I didn't go to the box, but I did run 4.5miles early in the morn, then ran another 2.5miles at the track (400s/600s intervals) while doing pushups, dips, and pistols in between each round.
Wednesday: I did a ton of gymnastics work (handstand pushups, handstand walks, and ring dips). Followed with a WOD of 10-8-6-4-2reps of Heavy Hang Snatch and 200m sprints.
Thursday: **I could tell I needed to rest as soon as the WOD started--super tired** WOD included Prowler Pushes, Reverse Burpees, KB Swings, GHD Situps (I am still feeling those today), and wall balls.
Friday: (Had every intention of taking it easy--but didn't).  I actually did two workouts; Crossfit's and OTB and back to back! LOL.  CF WOD included handstand pushups, pistols, pull-ups, deadlifts, hang cleans, and push jerks.  The OTB WOD was a partner WOD (which is why I ended up partnering with one of my clients).  We did 4x200s each, then 12 rounds of dumbbell squat cleans, push press, and renegade rows.

***Needless to say I took Saturday completely off.  And tonight I plan to jog a little at the track with my hubby and lift some light weights at the house.

As for the weekend---I fought off the whammies and WON!  I drank only water all weekend.  And I ate at my macro count all weekend too.  I did have 1/2 cup of ice cream today and 8 chips for salsa purposes yesterday but these all fit into my macro count.  I am still celebrating the fact that I stuck to the plan of water only and tracking my macros. So I call it a win, still!!

Some obstacles I overcame this weekend:
1) The hubby bought my favorite beer (Blue Moon) cos it was on sale.  I declined having even a sip. :-).
2) Friday Night Lights----and the smell of sausage on a stick, grilled burgers, or the sight of nachos and a Dr. Pepper were tempting!  But I declined and stuck with WATER!!!
3) Saturday--- Out to eat for lunch and I had fajitas with no tortillas or rice. I did allow myself 8 chips but that was my carb for the meal!
4) Saturday Night---The hubby had a glass of wine....while I had my water and pistachios!

It's not a perfect-clean weekend but considering what I usually do to sabotage my own work each weekend, I am super proud of myself.

This week I will be eating very clean and loading on some starchy carbs on Friday due to a competition on Saturday. But I will keep the macro counts the same (just a bit more starchy than I would allow normally).

It's amazing how getting through one weekend already makes you feel smaller! LOL