Join me as a try to feed my family lots of Raw and Superfood. I like to write about the edible garden, exercise, and learning to love my natural expression. I am a Family Practice Physician and believe there are alternatives approaches to feeling your best.

Monday, December 26, 2011

Cruising

It has been 8 years since I have been outside of Florida (except to visit my sister once). We were fortunate to have the most coverage this year compared to previous years for the office for  family vacation. But also freed up from the boy's intense curriculum's: Black Belt testing, Bar Mitzvah training, speech therapy, reading catch-up. And even remodeling  is in the excuses for not travelling. We finally took a trip.

Day 1 - left Miami on the Celebrity Millennium,
Day 2 - Key West
Day 3 - Cozumel (see first photo)
Day 4 - At Sea (not just another Sunday!)
Day 5 - arrive at Miami and headed straight for Wholefoods to start detox, seriously. I went in and had a shot of wheat grass and coconut water. I brought some other greens and juicing and kefir  items home. Imagine, I am not hungry today at all ( after 4 days of stuffing myself). 

Then we got haircuts (only gone 4 nights and WE all had over grown hair- like pirates). Then I went to the gym. I felt limp. SERIOUSLY.... I only missed Friday's work out. But December was not a poor work out month with some kind of muscle spasm that bothered me earlier this month. I did Day 1, week 1 for squats, but did my Week 4 for bench and rows. 

The food was good on the ship. I ate way too much. You know cruises are known to over feed you? I did have huge green salads and fresh fruit. I am sure I ate more vegetables than anyone else on-board, but I ate about everything else, too. :) I liked the Indian food and the Asian stir fry.  I also liked the way the cut the fruit for the children's salad: small and appealing variety in the mix. 

In Cozumel, Scott and I each had a fresh chilled coconut cut open on the spot and we drank the milk. I am sure that coconut really helped balance my intake. Our tour guide told us how his wife makes everything from scratch. We got to taste a home made taco with a fresh sauce made from some seed that grows there. Can't remember the name. Our guide pointed out that his son's future wives probably will be more like American's and use the microwave instead of from scratch. He also pointed out many of the remedies for scorpion stings ( a salty leaf from the jungle neutralized the toxins). Some herb that neutralized bacteria in the water. However, our guide was very proud that all the water in Cozumel was purified (despite what we all say about water in Mexico).



For exercise: I missed Friday's work out, but we (Scott and me) did stand-up paddle board in the Keys through mangrove caves ( Are you jealous?). We were up standing and kneeling back and forth, up and down (reminded me of planks as in yoga). It was a good work-out. When we got back to the boat, Scott wanted to climb 11 decks. Paddleboarding-ok, stair climbing-not ok.

The 11th deck also had a track 3 laps= 5/8 of a mile. Besides stair climbing, I enjoyed walking scenic laps. I didn't use the gym on board. I like free weights. I couldn't justify a treadmill or elliptical over walking the deck. Doing A LOT of laying around is peaceful, relaxing, enjoyable... but promotes muscular atrophy.... quickly.

Scott was really impressed with the wild hens, roosters, and chickens in Key West. I had seen this before. I had a new appreciation for their free range. It was so cute seeing fluffy yellows follow their momma hen. These chickens weren't for eating or laying, but quite entertaining for tourists.

If I cruise again, I'd put more of my own food in my suit case. Even with food inclusive, it is always nice to have familiar. I figured 4 nights wasn't going to affect me much. If I go longer, I would definately want my protein powders. I will be wearing my fat-girl clothes this weak. I definitely need some detox.

William enjoyed the food and surprised us that he enjoyed the entertainment on board the most from it all.

David- I realized I never took him to a ball pit (you know those things at Mc Donalds and Chucky Cheese? He was so excited to play in one on the ship to go in.

What was John doing while I was paddle-boarding in Key West. He took a trolley ride. Yes, very strenuous.
In Cozumel while hanging out he ordered not one, but 3 servings of nachos.  (They were good, I admit.) Did you know you could scuba in Cozumel without certification. While sitting on the water front.... stuffing ourselves with nachos. An experienced diver, a teacher, and a newb went right in off the shore. Not more than 40 feet from the shore was the reef was shallow water scuba diving. If I had ANY idea how simple it was to scuba in this location, I would have been right there prepared.  I never thought about scuba before... who wants to take the time to get certified.... and I thought you had to go deep.  I didn't think it was for me.

Next year or soon again if I go back, I will look up scuba. I am not waiting 8 years for another trip.

One more thing... while sitting on deck. Everyone got excited about siting dolphins. I kayak in Fort Pierce side-by-side with dolphins. They are bigger than my kayak and can be intimidating. I looked over the 11th deck railing and looked way down. They looked like tiny fish to me. As if you were standing on the coast shore and seeing fish swim around your feet. I love the new perspectives. 

Sunday, December 11, 2011

Week 6 and 7 Madcow

This was 2 weeks ago. It was a good work out week. I am not sure why  I didn't  publish it on Friday when I finished it. You can skip to the bottom for week 7's results. Madcow is the name of a progress/intermediate work out of squatting three times a week, benching, and rowing 3 times a week, deadlifting once a week.  


 Monday
Squat
70
85
102.5
120
140 x 3, 4 & 5 not so good
Bench
65
85
95
115
130  this is a pr
Row
45
45
55
62.5
72.5 a good strong lift
Wednesday
Squat
72.5
90
107.5
107.5
OP
45
45
47.5
50
57.5
deadliftt
97.5
117.5
135
155
Friday
Squat
70
85
102.5
120
140 this was with good form and strong
Bench
65
82.5
95
112.5
130
95
Row
45
45
55
62.5
75
55
So I ended this week strong finishing my squas and rows on Friday.




Sunday-I did a pilates class. I felt I had a good core work out. 


Week 7 madcow
on Monday I was doubled over in pain. It is the first time in all these years I "called out sick."
If  I had a doctor, I might have gone. I was almost past the point of usinfg my own tools and wisdom, but I really felt as much pain as it was it was going to pass. (it did pass, I just feel drained now).
Monday night, No work out. I could barely eat.
no yoga on Tuesday
no Wednesday work out.
This is not like me
Friday I went to gym to stretch and walk on treadmill.
I felt like a hundred years old.




I feel better now, but you know how it takes time for your energy to really return.
I've been taking good nutritional care of myself. Early in the week I was probably dehydrated because I lost my appetite, but I had plenty of (local)soups, smoothies, juice, probiotic drinks, local eggs once I got my appetite going.


I wonder what kind of work out I'll have this week with nothing done in a week.
Wheel chair yoga and week one strong lifts (which is not so easy)! Somehow I hope I can pick the pace back up giving myself a few weeks. 


Big Breath!

Saturday, December 10, 2011

The Purple DRESS before and after DYT

I LOVE Dressing MY Truth. I need a holiday dress and  "dresses" for an "occasion" is the one thing I do not like shopping for. I put some thought into how to redo this dress I wore 2 years ago. (the family photos are almost 2 years old.) The chains and pin are from the DYT store. This belt is from Nordstroms (Thank you to Rabbi Wendy for pointing me in this direction.). I have some other chains and belts to choose from, but I thought this might be a good example to show you some options of what I have in mind. I think it is Tricia who put a belt over her church dress and made me think to add a belt to this.

Let me clarify I won't need the paper clip to hold up the belt. Nor is my waist as small as I cinched the belt. :)

I don't know what shoes to wear. When I got the dress the clerk suggested silver wedges. Now I know that's not me AND would not work with these brassy accessories. I thought about some boots. Since I might be traveling, I don't know how much I want to pack. But boots would be so unlike me (and fun)! I found a pair of dressy but textured boots and tried to add the image below. I don't own them yet. Ya might just have to visit the link for the brown pair. Question for cold climate people. If your dress hem doesn't cover your boot. What do you wear? Tights? It will be air conditioned, but definitely not cold. The dress is just below my knees and I would really like to cover most of my legs in a formal setting.

My hair will not be blunt every again. It will be wild and free. And as I have plenty of earrings and cuffs (and even that big DYT ring) I am confident, that the rest of the accessories shouldn't be an issue for me.

If I get boots, it is likely that I won't need them very much in South Florida. I don't mind investing in one pair that is right for me. I want to travel more this coming year.

I think I am going to keep John in the brown jacket in the photo. He has a shirt the lightest shade of yellow(?) like on our type three 3 color card that should work for him underneath. It was very hard to type my husband. That's another story.

Boot link:
http://www.jcpenney.com/jcp/X6.aspx?GrpTyp=PRD&ItemID=1bba007&DeptID=70731&CatID=81530&SO=0&Ne=4294957900+3+14+8+23+1031+5+840+1037+18+904+833+949&x5view=1&NOffset=2&N=4294933761&Nao=65&PSO=0&bcCat=3&CmCatId=70731%7c81530

Sunday, November 27, 2011

Week 5 Madcow

Monday
Squat
70
85
102.5
120
137.5
Bench
65
80
95
112.5
127.5
Row
45
45
55
62.5
72.5
 I did yoga on Tuesday
I did not do Madcow on Wed. I went to Magic Kingdom instead and walked and walked and stood in lines.
On Thursday I went to mini gym at hotel, climbed steps for the water slide and swam a little ( I did it with the intention of getting exercise.) I walked and walked the theme park.

On Friday I payed for missing a work out. When you have a program that you can progress with 3 sessions a week, you shouldn't miss one.
Squat
70
88
102.5
120
140
102.5
Bench
65
80
95
112.5
130 I only pushed this 4 x.
135 x1 rep
95
Row
45
45
55
62.5
72.5
55
 I do warm ups and down sets with the bar. I carefully considered if I should do deadlifts on Friday and figured that I am fine without. I did one rep of 5 of all weights except my 130 bench.

I have carefully considered my strategy for next week since I missed deads and did not complete my goal on bench. I have it all written out what I am going to do. I am looking forward to it!

On Saturday the gym had a push/pull  bench/DL contest. I did not have much warning and already committed to other activities. I wanted to watch. I am not really sure what other women are benching at the gym. My pull doesn't compare, but than again I am doing sets of 5 and I don't know what my one rep max on DL is. My 1 rep max onbench is 147.5.

I sure hope I recover from a not-so-great workout week.

Saturday, November 19, 2011

Week 4 of Madcow

Warm ups and down sets on the bar for squat and deadlift


Monday

Squat
67.5
85
102.5 (the 1.25 fractionated plate is getting tedious)
117
135
Bench
62
77.5
95
110
125
Row -- I made some modifications in the weight intervals compared to the spreadsheet because I don't have fractionated weights available for between 30 and 40
30
45
52.5
67.5
70

Felt good. Did a lot of stretching after.

Wednesday
Squat
67.5
85
102.5
102.5
Overhead Press
45 -- making modification because I don't have 35 pound bar options.
45
45
55 the large text is the maximum weight for this week for each move
Deadlift
95
112.5
135
150

Saturday AM
Squat
67.5
85
102.5
117.5
137.5 I felt sloppy towards the end of this effort.
102
Bench
62.5
77.5
95
110
127.5   This is a PR for a set of 1x5
Bonus 135, 1 set x 2 reps. I did not feel maxed out on bench, so next week, I should be able to progress.
95

Row
40
45
52.5
62.5
72.5
52.5

Tuesday I did power yoga.

Friday, November 11, 2011

Week 3 Madcow-- what a week looks like

I missed my MC workout last Friday, but I did use the resort gym instead, improvising and trying new things. So I carried on with week three as scheduled.

These numbers are tedious if you don't know the program.

This week...

1 set of 5 reps at each weight listed. Squats and Bench I warm up and cool down with the bar.

Monday

Squat

67.5
85
102.5 (the 1.25 fractionated plate is getting tedious)
115
132.5


Bench

60
75
90
105
120

Row -- I made some modifications in the intervals because I don't have fractionated weights available for between 30 and 40
30
40
50
60
67.5
67.5

Felt good. Did a lot of stretching after.

Wednesday
Squat
67.5
85
107.5
107.5

Overhead Press
45 -- making modification because I don't have 35 pound bar options.
45
45
52.5 the large text is the maximum weight for this week for each move

Deadlift
95
110
130
147.5

Friday
Squat
67.5
85
102.5
117.5
135
100

Bench
60
75
90
105
125
95

Row

30
40
50
60
70
40

Tuesday I did power yoga.
Thursday I did a spin class and likewise, gave put everything I had into it.
I expected to be sore all week. I wasn't. I felt "muscle awareness." but nothing uncomfortable.

It's the first time I ever did a bridge (getting my head off the ground).  I couldn't even do that when I was a little girl. I was a klutz and the last one picked in gym. The boys have spotted me to get into an arch. One day this week, I didn't need them to get into the arch. Wondering if I could do it the next day... I shocked myself when I pushed myself right up. I guess that is a measure of progress.

Bench, Squat and Row, I will add on 1.25 fractionated plates each side next Friday.

Wednesday, November 2, 2011

Madcow

I've amped up my weight training. I've done 8 months of Strong Lifts. I feel like I've maxed out on SL and now I have switched to Madcow. Sometimes I may still call it Strong Lifts because it is just a progression.

I am training for the health benefits. I am training to keep moving. I am not in competition with anyone for looks or strengths. I just want to be healthy. I truly believe that it is necessary to keep moving. I don't believe that I am going to fall apart because I've reached any particular age.

I am so fortunate to have a variety of year round and seasonal exercise opportunities. I am enjoying yoga much more than I thought. I am fortunate to have started with a 30 minute class, then a beginner 50 min class, and very glad to have a power yoga opportunity.

I have an opportunity to learn some Pilates. I see the yoga and pilates benefiting each other and I see them both benefiting my weight lifting program and health. If you are not used to exercise, walking and/or yoga and Pilates and the pool depending on the season is a good place to start.

I am pretty focused in my Strong Lifts/Madcow program. I am bringing in a chart that I programmed to incrementally progress with my 1.25 pound plates.  It's can be a lot of mental work switching up the plates when you are using fractionated plates. I am want to really give the progression a good try to allow my body to safely adapt. I don't miss work outs. I like lifting with socks  (no shoes). I like to give the opportunity to my toes to grip the ground and strengthen along with my ankles. On the days I do Strong Lifts, I do a lot of stretching, some core, but I don't really mess with all the other machines. I suspect their is a lot of people judging me in the gym. Except the days when I am benching over 135. Then there is some awe if anyone cares. But I am not their to impress. I'd prefer a nearly empty gym and not be bothered with what others think when I am focused.  I think for my size I am just average, really. I tend to watch and re-watch the video's posted on the Strong Lifts site for form. I watch for updates and I am very careful in my technique and limitations.

The big difference between SL and MC is that on Wed. you deload. This way your body has time to recover from Monday's workout and ready for an increased load on Friday.

Madcow is a crazy name for a program.  But it sounds as serious about my health as I am. The name refers to my exercise plan. And  not my nutrition.  It's been years, 2 decades, since I've eaten beef.

My lactation intern, pointed out research that shows that bone density decreases during lactation, but rebounds after. I am taking advantage of that rebound!!

I am in my second week of Mad Cow. I am looking forward to more.

Wednesday, October 26, 2011

More Lifts and Truth Stuff

On Monday my Stronglifts workout was similar to Friday. A fellow SL member suggested I begin Madcow an intermediate weightlifting program following stronglifts. The big difference between SL and MC is light weights on Wednesday for recovery and ramping it up on Friday for heavier loads. Thus, I deloaded today. I concentrated on form... surprisingly I still feel like I had a really good work out. Can't wait til Friday....

I know I can lift heavy for a middle aged lady. Hitting personal records feels good. I really do want to focus on fitness, safety, and health. I don't care about big muscles. Which I don't have that body type anyway. I just have descent strength. I am happy that my sons are taking interest in toning, lifting, and kendo (karate).

During David's Sunday School class, one is offering a 5 week session on pilates. I've got that to help with my cross-training, and alignment,  and body awareness. And yay for power yoga! I am looking forward to the new power yoga. We'll find out if I am all talk or can step up to the plate and do some of the challenges! I got my own yoga mat. It's nice having a cheery new mat.

One day I am going to have a full length mirror for DYT photos. I actually feel a bit vain posting these photos. But now that I found what works, I want to remember it! And I want to share it because it feels great to stay healthy and have a way to show it. I picked this sweater out myself. I have on my favorite DYT earrings.  I think they are called Emerald City. My mom picked out the necklace before I took the course, I wasn't so sure now about the big circle in the center once I learned "no circles for 3's". With this shirt I did like how it layered and the circle half peaked out the V most of the day. The circle is busy and the perfect colors and the busy shirt. It felt like a good combo on me.

I am working on my veggie garden. I am having a hard time finding Kale plants locally for my garden. If anyone knows a local/regional source please let me know. I really want kale.

Living Your Truth

The course said it would take about 9 months to really get it. I agree, after 8 months, I feel I really get the dress guide for me. It is so wonderful to have clothes I feel confident in. Everyday. Not just clothes to get by in and hope "no one will notice." I do not have to hang out in dressing rooms for hours anymore, either. First.... I know to avoid black, grey, navy, and pure white. When I eliminate those colors, it narrows down the choices. (Those colors may work well for others, but not me!)

Even with my color card I was very slow to catch on to the colors. A few things helped me. One-getting some accessories at the DYT store so I can match. This necklace (and in the previous blog post) and bracelet are from DYT. The pants I found myself at Marshall's. The second thing that helped me was the T3 forum on facebook for those who completed the course. Both shirts were posted by a DYT senior member and available from Sierra Trade Company store.  Both have lots of texture. The senior ladies can spot sales and coupons quickly. With someone else pointing out correct color I took a chance and ordered them! I love both shirts.

Dressing your truth is not just about outward, materialistic clothes and accessories (it is fun, though!).

It is about understanding yourself and energy. It is about gaining insight and getting along with other people and acceptance. It's learning what motivates me and what motivates others. I actually find that this kind of awareness is keeping me highly emotional. It's about understanding your children's patterns and bringing out their strengths. It's about understanding spouses... too... lots of psychology...

Since my metals are brass and copper (and leather or leather-like cord), I have no need for an accumulation of gold and silver. Not to say I won't find another gold chain, but, I know what works. I can invest in the RIGHT choices of clothing and accessories.)

DYT is not about what type can be sleazy or conservative. It honors a modest style, but if you are more daring, there are better and best ways to do so.

It is not about fat and skinny. It is a lot easier to find clothes that flatter when they are the right lines for me. I've seen heavier ladies (than me) wearing belts, tights, and boots. When it is the right lines for them it looks fantastic.


Here's a before photo. I have photos of me not trying to dress-up--hanging around with the boys and all. Butin  this photo I did try to pick great clothes for an occasion. I have on a sweater with a beautiful crocheted kowel neck and a great belt. A typical outfit... a black one. It's so easy to find black clothes. I was really surprised to see how my light hair popped when I first saw the photo and the style was all wrong, so unflattering. I am totally lost. Even if it worked for my when I was younger, it's not as easy to get away with "mistakes" as we get older. It is worth finding out if black works for you or are you lost (or inviting a hardened look).

Unlike me, my son, William, looks fantastic in black! It's not because of his dark skin. It's because of his defined features and poise (yes, William has poise!) I am so glad my family can benefit, too.

With my DYT style guide, you can see above that my hair color is warmer now and more natural. I stay on top of hair cuts, BUT barely take the time to style: free and wild on most days. My hair never held a style all day, so why fight it? I was almost scared to warm my hair up( in other words- do less to it), but looking at photos, it is obvious to me that I did the right thing. The stylist said, it will last longer than what I was doing before. Score. And I finally picked out new glasses yesterday. I have always hated getting new frames, but I knew what to specifically look for in terms of color, angles, movement and I am excited to get new eyewear. I will not get lasik and I am not comfortable in contacts. I am glad to have frames that will hold (nothing against contacts, but I am wishy-washy about lasik and letting anyone invade my own eyes).

While I love having great clothes, this is about living your truth. Acceptance of others and mostly yourself. Acceptance of my own physical attributes and inner energy. With many great parts to this program what FINALLY convinced me... is Carol the founder wants women to accept their features. She knows what colors, metals, textures, design lines supports MY features. Since I have a fear of general anesthesia, plastic surgeons, and botox (AND Dentists), etc... I would like this "superficial, materialistic" course to help support me instead of me impulsively supporting the plastic surgeon (medically necessary and well, WELL thought out options are the exceptions). This DYT course is one I am glad I invested in.

I work hard at the gym. I put effort into making good food choices. I try to stay emotionally and spiritually healthy. DYT is the finishing touches.

Friday, October 21, 2011

Good Work Out Day

Good Work out Day...

Rode Bikes with David in AM

Squats stretched first (and in between sets)
Bar 2x5
95   1x5   (with a 25 pound plates)
115 1x5   (35 pound plates)
125 1x5   (35 + 5)
135 1x5   (45 pound plates)
125 1x5
115 1x5
95   1x5

Bench
Bar 1x 10
95   1x5
115  1x5
125  1x5
135  1x2
125  1x5
115  1x5
95    1x5
Bar   1x10

Row
70 pounds 5x5

(What happen to our SL facebook group?)

I've been doing yoga at the PSL Civic Center. I am really enjoying it. I have never done balance and flexibility work before. I like how it relaxes me. I like how it stretches out my tight muscles from weight lifting. I like how it improves my balance. For example in squatting, you are suppose to look up-- NOT-- in the mirror. In yoga there is a lot of balance work looking upward. It helps the squat. The weights aren't limiting my squat-- it's the balance. It amazes me also how standing on one leg "tree pose" requires more ankle strength than *I* have. So tree pose helps squat and squat helps tree pose. Yoga and weights compliment each other well. I got my own yoga mat, too. Yay!

Then I got dressed for Simcha Torah and David's consecration (welcome to school!) besides my body, I took care of my spirit and mind today. Good work out day.

Photo credit for William. It is so hard to get someone to snap a photo. Thank you William.
Okay, sometimes, I don't have time for someone to take a photo.

Monday, October 17, 2011

My Routine

Up to this point, I've tried to be informal, relaxed, and flexible about my routine. Now I have a schedule. I am too busy to keep track any other way. This is how I organize myself.

I divide my 24 hour day into quarters:
AM
Afternoon
Evening
Night (Hopefully I am sleeping during this quarter and HOPEFULLY it extends a little in to the other quarters in one direction or another depending on the day.)

Monday and Tuesday- I am always at the office AM and afternoon seeing appointments & consults unless it's a National Holiday, Jury Duty, or fulfilling a requirement for CME or Licensure.

Monday Evening is karate night for the boys/stronglifts for me
Tuesday Evening is a little flexible for walking, making dinner, being with the kids.

Wednesday AM try to spend with the boys schooling. David has standing appt for speech therapy before I head to the office.
Wednesday Afternoon is for office consults.
Wednesday Evening is Karate/stronglifts.

So far in the week, this is not flexible. I do this schedule each week.

Thursday AM I like to prepare Raw Food. I mean I use to prepare raw food. ( I still drink smoothies, Chocolate Bliss and Juice on a regular basis especially on M and T when I don't stop for a lunch break.)

Friday is seasonal what hours AM or Afternoon or both I am seeing consults. This is coming upon the season that I will most likely be there both. David will probably giv eup his standing therapy appt on Friday.

Friday Evening karate/stronglifts or Family Service. If I can't work out in the early evening, I decide if I will on Saturday AM or Another time on Friday. I do  stronglifts 3x a week. Period.

If Scott wants help with Bio or Math I can do that Sunday evening, Wed AM, or Thursday AM.
If *I* need a dental, medical appt, haircut, I try to do that on Wed am or Thursday.
If the boys need a medical or dental appt or the dog needs the vet, I don't go to mine.
I like doing yoga on Thursday evenings. Something for me!
William wants to drive with his permit on Tuesdays and Thursday evenings (or anytime I can take him).
I like to do a longer cardio on Sat AM and or Sunday AM like walk, swim, paddle, or bike ride or a combination.
The boys like to exercise, too. Fortunately much of my routine can be family time.
On Saturday AM I would like to go to Farmer's Market.
Sometimes I would like to go to LLL on Saturday.
On the weekend our families would like us to come visit.
On Sunday David has Sunday school. Sometimes on Saturday we attend a religious activity.
On Saturday William wants to hang with the other teens or invite them over.
On Saturday Evening John want to eat out.
I answer patient related email, answering service calls, private messages, and forums, in between.

I wash dishes and do laundry. Sometimes I ignore it. I don't make beds.
I don't write on my blogs much. I don't take the time to take nice photos anymore.

I do weekly phone calls with the boys teachers and monitor and evaluate their activity.
I enjoy reading in my down time. haha. I like participating in some discussions on-line that are not medical.
I do my best fitting holidays, birthdays, and special days in.

I probably left out something important. But you get  the drift.
What's your schedule like?

Thursday, August 25, 2011

Questions from SL Readers...

I posted this Question to Strong Lifts forum...
After 25 weeks on SL I do not like that I can't fit in my pants ( I promise you it's not from muscle! Never had a 6 pack and no chance of one soon.). I was strong from benching and machines for a year before I started SL and leaner (as lean as I possible for me in my adult years). I thought this would be an ultimate program for me, enjoying a simple (but challenging) routine and do-able in three sessions ins per week and FINALLY firming up. To do SL with max effort, you have to eat. But I gain weight. The good news is I don't have aches and pains that creep up at 45 yo. I like the principles of SL and the combination moves. I don't like how I look chubbier.  I have given it everything I have gotten. Is it time for me to move on?

These are some Q's they asked me for more info...


What do you do for Cardio? 
As far as cardio and variety (besides Strong Lifts).  Over the past 12 weeks, I have swam in pool and ocean, bike &spin, kayak, row, walk, scooter, jump rope, paddle board, yoga. Sometimes more intense and sometimes more recreational with my boys.


What is a typical daily menu?
Maintaining weight has never come easy, but I was successful for about three years before SL. A comfortable daily diet for me is a green smoothie (greensmoothiegirl.com). A large vegan salad with nuts and sprouts. Thai peanut dressing is my favorite (SPLURGE) dressing (please don't ruin it for me and tell me what the ingredients are!!!). I could maintain my weight with nut mylks like hemp and almond milk sometimes adding raw carob and cacao, bananas and other superfoods and/or, essence oils to it. This nut mylk treat curbs my appetite for processed sweets and carbs. And dinner which is my more flexible meal. I definitely was not prepared for Strong Lifts to increase my appetite the way it did. I ate a lot more. I did see gains in my strength at the gym. I am going to try to maintain with less weight on the bar and go back to this daily eating pattern. 

What are your Sources of Protein? 
This is a question that comes often.

Nuts: ( I get them raw and prepare them my way) almonds, cashew, sesame, coconut, walnuts, pecans, sunflower, and others, hemp, and flax.

Beans: Lentils are my favorite because I don't have to soak them. I have dehydrated refried beans. Split peas that don't have to be soaked. I soak my garbanzo beans and make hummus. I like when my MIL soaks the black beans and 15 bean soup... I just don't always get to it.


Avocado is a good source of protein as is spinach and kale... and quinoa.


Some of my grains are sprouted: barley, rice, lentils, sunflower seeds and almonds making them extra nutritious with live enzymes.


Milk: I don't drink cows milk anymore. Almost all the nuts I listed can be used to make "mylk" and protein shakes and smoothies.


I am not an exclusive vegan (and I don't insist anyone else has to be). I sparingly eat some chicken, turkey, fish, local eggs (soon to have my own chicken eggs). I can't always resist my mother and MIL's cooking, so I am not so strict around them. Fortunately they want to make healthy meals. I want my husband to compromise at home. So I am going to plan a seafood dinnner or other special meal out with him at least once a month.

(readers--> can you think of other protein sources I left out?)

Sunday, August 21, 2011

Where did I Go?

Program Updates:

Stronglifts: Still doing it three times a week. It's been about 24 weeks. I haven't tried to increase my weight load since my back spasm (not too much).  I am holding my own. No further injuries. This week, I want to start the intermediate. You squat, bench and row on M and F. Squat, OP and DL on Wed. only. I may not be Mrs. World Body Builder Champion, but at least I am strong and physically healthy. I feel fit and able to keep up with other activities in my life. I've added yoga to my routine twice a month. I like to walk, swim and paddle.

Dress Your Truth: Slowly building my wardrobe and accessories. John would say I shop all the time (but I don't). I like the green shirt and the texture. I may not always have the perfect shade and all the elements, but I know to stay away from black, white, and gray. When something looks wrong on me, I know why it looks wrong. I can decide if there is no hope or is there a way to modify it with an accessory, or will the clothes I pair it up with help it out. My sister likes when I send her photos from my bberry. Because of her, you get to enjoy some blurry dress-up photos. Now that I am dressed, I need places to go. DYT may deserve a post on it's on in the near future. If you look at previous posts, yo ucan see lots of mistakes, I've mad on the way. There was a conference in UTAH this weekend that sounds like it was so much fun. I am sure I will get pretty psyched from watching and reading what the attendees share. I've enjoyed "shopping" with my sister on-line. She and I go to different store websites and help each other find each others types. She's a 2 and that's good. I think John, William, and Scott are 2's. My sister is living her truth. my boys are not. Not only am I drowning in testosterone, I have to wait for everyone. (two's take their time). A 2 living their truth is a good balance for me because they think through the details. I want it done now. The boys are just slow. I think David is 1 because he has all the motor energy and it has to be fun. Quite honestly, I am still not 100 % sure what the boys are. But that my have something to do with not living their  truth.

Raw and Nutritious Eating: I just did about a 3week cleanse. It helped me a lot to feel better. I enjoyed smoothies, juicing and bliss. I have been busy and focused on so many family things I haven't taken the time to write out much about the specifics. I made a delicious batch of hummus this morning.  For the first time in a long time I am not affiliated with any organic produce co-op. I need a break from picking-up. My kids are not interested in anything healthy right now. Nor is John (I am alone in a house of men), but he has trimmed the most. I don't get it.


Sunday, July 31, 2011

Stronglifts Update (20 weeks)/Battle of the Buldge

It's been over a month since I updated my workout progress with stronglifts.
This is also the first time since I've been doing weight management with sugar-free/low sugar/raw that I have struggled with my weight.

I'd like my weight back that I was the first day I started strong lifts(sl). I am stuffing myself into my clothes.

I put everything into my SL workouts. I leave the gym exhausted, tired, and hungry. I found it was taking the full 48 hours to recover and I usually didn't feel fully recovered from squats by the next workout.  As I understood it, beginners were encouraged to put other high intensity exercises on hold, not to get distracted from sl. I also understood that many of the men in sl "complain" of their waist lines thickening as their abds and back muscles strengthen (that is why at first I just went with it). I tried to do the carbs before the workout and protein after. I understood that it is hard to gain muscle without gaining fat in the beginning, but the weight loss//toning will come according to the forums.

I don't feel on track.

My max workouts posted here.
Then I got the back spasm and lowered the intensity of my work out. I didn't miss but one workout.
The only workout I missed in the 5 months is the Friday before paddleboarding. That was exercise enough.

I haven't made gains much from lowering my weights when I got the back spasm, so I am
squatting and benching about 100, 5x5.
I am deadlifting 135, 2x5,
Overheadpress 45, 5x5,
Row whatever I have left in me, 5x5.
((Really, I am just average...)

Fortunately the spasms went away quickly with heating pad, muscle relaxer, and anti inflammatory. I have no pain left.

I'll tell you what I think put my back into spasm.
Curving my back on an Overhead press that was really beyond my limit. Then the deadlift. The next day I did yoga (not blaming yoga). I was still fine. Just felt like I needed to keep stretching and recovering. Then the next day more strong lifts, but the opposite routine, then the next day I did yoga again. Stretching our backs, I realized this "need to stretch" wasn't going away.

I realize my core is strong. I've never been a model, but I am back to being too meaty.

Just a few weeks ago I took my son David to the outlet, tried on clothes, and was pretty happy with my options and the way things looked. I am not sure when I really decided I was not liking my progress. We had company, my blender broke, we've had speech therapy, evaluations, dental and a zillion appts. I have not spent the time preparing veggies and soaking nuts and immaculate food preparation as I have been running around keeping up with everything else. It all adds up QUICKLY.

Stronglifts is a great work out. I don't really see myself going back to a circuit work out. I like that its completed in 3 days. I don't know that I will max out over the next few weeks. I need the reserve for cardio. I don't need to be sore all the time. In the past week, I've been very strong on a raw/detox diet because I am not accepting weight increase well. I don't know that I can make gains lifting weights with a reduced carb/protein intake. We will see.  will let you know...

Saturday, July 23, 2011

Surf Report : AND THE BONUS DAY

Wednesday: The kids had big waves. William got on a board. FINALLY. It was still rough, but we enjoyed the third day.

Thursday and Friday: Much calmer water. I am hoping that the instructors post a video somewhere that I could hook up to my post. David stands up like it's nothing. Scott is pretty good. He'd be even better in wilder conditions (needs the momentum). William needed more forceful waves to get more benefit.

Medical tip:  :) David learned the best sunscreen is zinc oxide. Yep, diaper rash lotion. Surfers are often seen with white cream over their cheekbones and nose. You can recognize David as one of them now. He liked looking like a clown and it doesn't wash off easy. Seriously coming from a doctor, I like this simple tip. I've always liked mineral based sunscreens with Zinc (or titanium). Why not just use cheap old fashioned zinc oxide?

This family needed a rest at the beach badly; In more ways than one. I am glad the kids are comfortable in the water. We have never spent this much time together in a restful spot UNPLUGGED. I even left my bberry in the car every morning. John still went to the hospital in the afternoon. But having him with us in the morning was great. I did get on a surf board--laying belly down. I don't think I am likely to ever stand on one, but I am glad my kids can. Some parents are proud to have football and baseball players (and those are worthy sports). Being in Florida, I am so glad to give the boys this opportunity, for now I am content with a noodle or boogie board in the waves. My body feels strong for being in the water swimming so much this week. Oh- I would love my kids to learn skim, too.

I hated to see the last day end. That is David over the wave. I have always loved to watch groups of surfers. Here is my sob story... My grandma would take me to the beach in South Florida when I was a teen. I was with my grandma, as much as I love being with her, I was not amongst the cool surfers. I was always jealous of wanting to hang out out waiting for the perfect wave.

 But there was "bonus day" this week. That's what I am calling it. The surf shop had a FREE stand-up paddle demo on Saturday morning at the Stuart Causeway that just happened to be the day after camp.  I liked this. In fact I LOVED this. Kayakers should consider graduating to this for a full body work-out. I heard it was an upper body workout, but I felt the balancing act in my ankles. Yes, that goofy looking person is me in the upper photo. I make this look like a blast, don't I? I will leave the self-critique out of this post. It looks like swimming all week increased my appetite, doesn't it? Trust me, this sport  is worth trying. there were retired people out there, too. I might like a stand-up board for the ocean while my kids surf. Yes, there is hope for me to do something KOOL.

Tuesday, July 19, 2011

Surf Report: Life Guard Rescue!!!

I finally learned how to get out into the wild waves. Please understand, I have never been one to really put my face underwater in a pool. I doggie-paddle on top of the water when I do laps. I didn't want to miss the fun at camp. so I went for it and dived under the waves until I could get to where they weren't smashing and crashing.

I liked it and I wasn't stressed or anything.

Then I saw the life guard driving his jeep towards me and coming after me. I really wasn't drowning or anything, but heck, if a lifeguard is going to come get you... all the more fun!

I am sure I was a sight. An oldish lady in an old lady suit swimming, err, drifting doggie-paddle style southwards.

John's version says I was only in 2 feet of water. He can't believe I conned a lifeguard to get me in s hallow water.

David said it would be better if his jeep was a John Deere.

William thinks its the funniest thing ever. At least William laughed at something today.

Really it wasn't a big deal. Really. Just tell me which beaches the life guards are at! :)

I'll tell you another short surf story...

John looks like a big kahuna, but the truth is, he's just a big tuna.

Okay-really, the waves were big. Most kids were too little to go out on boards. Scott went out. If he could handle these waves, I have no doubt he will have a blast in reasonable waves. David was so brave body surfing. He lasted the whole time in the water the kids were out.

No more back pain or spasms today. The beach is the best therapy.

Monday, July 18, 2011

Surf Report, Back Spasm, Chicken Little

Surf Conditions Day 1--- Red Flag-- the waves were big. Three instructors took David out. He had NO Fear and rode in. After that lifeguards didn't want the campers out on the boards. All the campers had fun  in the rough waves (even without boards). Except William. "Sleeping beauty" slept under the umbrella the whole time. It must have been a good night on xbox that kept him awake all night.  Back to the surf-- I noticed the campers got braver and braver. They went out deeper and seemed to get stronger.

Even me. I never go out in rough conditions. I liked the safety in numbers today. I took off my glasses and my hat. I left my bberry behind and I LOVED being tossed around by the big waves. Interesting... my back was still achy all weekend, but not in the salt water and not when I was being tossed around. Do you think I missed my calling? Maybe I was really meant to be a surfer and never knew it. Scott was watching the experienced surfers doing their thing and he can't wait till he has enough practice to be one of them. On the beach I always sat around envious of those who looked comfortable on surf boards and I may or may not master surf boarding, but I sure hope my sons can get comfortable on the board as youngsters. I mean we live in Florida, they should enjoy the water.  Not to mention they are good looking and dark skinned. The surf is the place for them to be!

My back spasmed all weekend. I went for a long walk with my SIL this weekend despite the pain. I wasn't sure if I was going to attempt stronglifts tonight after a day in the water (and with pain). I decided to do a light workout. By light, I mean a squatted 95 pounds 3x5, bench 105 5x5 and a few light rows. Bench doesn't seem to bother my back. AT ALL. I have stuck with this routine instead of the OP and DL b/c I have a haunch its the OP that started the spasm. Now that I worked out tonight my back feels ok. Better than it did this afternoon.  Over the weekend I used heating pads, over the counters and prescription muscle relaxers and prescription voltaren gel. I thought about massage and therapy, but I had so many other dental, speech therapy and other evaluations already scheduled, I couldn't fit one more thing in.

While on the topic of back pain... let's talk about about weight lifting belt. I have not used one. While I am doing weights that I can do so many reps with(5x5 or 3 x5), I think its a false sense of security. A belt pinches my abdominal fat and interferes with good technique; and floats around on your back where you want support the most. Now perhaps when I lift heavier and can only do one rep sets, I may feel different about a belt. For now, I may as well strengthen my core as I do not go around the day wearing a back brace for everything I do. I want to concentrate on technique.

My BIL took the photo of Scott this weekend with his pets.

Thursday, July 14, 2011

Muscle Spasm..........

Without a problem...
I could deadlift 185 5 times...
Next workout 190 5 times...
Next time 195 5 times...
Next time 200 5 times... I felt like my form suffered, but I did it
Next time 205... I could not budge the weight off the floor even once.
I removed 5 pounds. No luck. I removed 5 more pounds. Still no luck getting it off the ground.

I went to yoga the next day to stretch out.
Did stronglifts the next day.
Did more yoga the day after.
My back is in spasm. I don't recall exactly which day it started. But its getting better. I won't miss a stronglifts work out, but I have done a major deload.

Not sure which exact move triggered it or if it's a combinatination of all. Probably a little of all. I swim and do activities with my boys and I never stop and have tons of stress right now.

There you have it. I am human too.

Monday, June 27, 2011

So this is what we do.... 15th week

Photos for your enjoyment and amusement.
When John first attempted squats 15 weeks ago, he had no range of motion. I never thought I'd see this. AND he went to the orthopedic a few months ago for meniscal tear. No more knee problems with squatting.
"We don't need no orthopedics"~ pink floyd :)
Photos and video is informative.
Note to self, widen my  stance.
Take shoes off.
This is a barbell row.
Repeat: Photos are informative.
Is John even paying attention to me?
He looks ready to save me if I topple.
I would of not known this without photo.
Ok, he looks great. I'll keep him.
Moving the 45 pound plates around, no longer a big deal. Tonight I did
135lbs 2x2, in addition to my SL 125 5x3
PS: My butt stays on the bench, it's the photo that's tilted.
William took our photos and worked out with us, but he didn't want any photos.
I must admit taking photos during work out is distracting.

Sunday, June 26, 2011

Chronic Muscle Weakness

I know lots of us have been having trouble leaving comments on blogger. I'm having trouble adding to the comments on my own blog.

I wanted to start by telling Brad I appreciate his comments re: stronglifts, last post. I do lots of squats working up to my max weight and then deloading. At the lower weights my form is good. I get my hip crease below my knee. It only makes sense that higher/max weights my form feels challenged. I feel my calves and lower legs kick in. I begin to feel unstable, but that's how you build up. I accept the challenge. ( Also, I appreciate a guy admitting they follow my blog.)

Ok on to the post today- so I am squatting 155 for  3 sets x 5 reps this week ( and benching 135 plus). Sounds impressive....

But, I don't think it is really that great. I am actually still "meaty." (Thanks to Jenn C. and her friend Boney Joe, I realized my redneck name is "Meaty D." :D Funny name for someone who has not eaten red meat in 20 years.

I've been working hard to build my way up to this weight/rep/set. I give myself credit for that. What I am thinking is that I started wayyyyyy under conditioned. If you don't believe me look at the photo of me in the navbar to the right (the before photo), at my heaviest weight. I was unconditioned. Our society accepts that (being 50 pounds overweight) as somewhat normal and what I am now (in strength) as "wow!".

But no, now, I am just reaching average strength.... and unfortunately still "meaty." :)

And, I have lots of potential if I keep on.

What does that say about the rest of society. We are way under conditioned. The intellectual side of my reasoning says that chronic pain syndromes and fibromylagia is from under utilization of our muscles ( I am excluding pain from external trauma for another conversation.).

You need to get moving. Start with walking, yoga, pool aerobics.

 If that's too much,  do chair aerobics and physical therapy. If this is your level you will hurt for a while.

I know lots of people think the pain came before the inactivity. I don't believe it. You are not some randomly chosen person in the universe to have the misfortune of chronic muscle pain. You stopped moving, stretching, balancing, pressing against weight. You may be unaware of your lack of activity. And likely unaware that your lack of activity casues pain. You were probably inactive for years, although it doesn't take long for some of us to feel "pain." Our body needs physical activity. Our inactive muscles crave movement. 

If you are like me, you like to be at a keyboard, but really we have to move.

Remember, I am average BMI, average strength (really!). I am really nothing special at the gym. Just doing average (with good potential). If I must confess my BMI is 26 which is still considered overweight. I am overweight but strong-- just your average American.

Where does that leave you? I hope most of my readers are much, much better off than me.

For the one's with the chronic muscle pain, this post is for you. Have you been using your body to it's potential or just letting it go?  If you let it go (not exercise), it will catch up. I understand if you have pain, it's going to be hard to start moving.

You really need to consider what I am saying here to feel better.

Wednesday, June 22, 2011

135 x 3!

Squat- sometimes I wonder if I am too hard on myself questioning my form.

Bench 135lbs.  x 3 tonight! That is a personal record. Then I did 140lbs x1. Then I did my 125lbs. 3 x5 as scheduled in my stonglifts program.

And we barbell rowed tonight.

The nice thing about tonight's work out is I didn't have to cook dinner first. John had Ravioli prepared when I came home. No it's not raw. I am just appreciative that food was prepared by someone else tonight.

Tuesday, June 21, 2011

All Good Things, a ramble

14th week Stronglifts - For the guys, Now, I've blogged plenty about weights. Don't complain that all I blog about is birth and bf and nutrition.

Squat- 150 lbs- 3x5's this week. I am going to go up 5 pounds each week(hopefully). Increasing weight 3 x a week on squats is too much for me. I do a lot of warm ups and down sets.

OP still at 60 pounds 3x5

Deadlift 195 1x5! My goal will be 200 pounds on Friday. I don't see any reason why I can't do this.

Bench I've been stuck at 125 for a while. I am going to deviate and see how many I can do at 135 and 140, then do my 125's tomorrow. I need some kind of positive gain feedback on bench.

Row 70 lbs 5x5  no change

I read on stronglifts how a lot of the guys feel their waist thickening when they start strong lifts. Me too. Mine is thicker, fatter, whatever  I must admit. This program makes me hungry. As recommended I didn't do a lot of other cardio early in the program so I can recover and progress in stronglifts.  Now that my body is conditioned to this program I want to start more cardio.

With my pool being warm in the evening now, I can tread and doggie paddle. I will be able to get some low intensity cardio on a regular basis through the summer season and that should help burn some calories.

I definitely plan to continue progressing with stronglifts. It fits into my evening schedule well. I only have to go to the gym 3x a week for this lifting program. I can't really see why I would want to go back to a split routine or 4-5 times at the gym.

I am loving Dressing Your Truth. I have been totally overwhelmed shopping in the past. It is so nice to be able to focus on what works for me and not be so frustrated by so many choices.

For example there is millions of choices of simple costume jewelry. I decided once to not wear any of it. I did not want to look silly. Now I know what looks right on me. I can avoid styles that are totally wrong for me (and right for YOU!). I can enjoy the right look. I enjoyed shopping from the DYT store to see what is recommended for me. From what I learned it has made it easier to pick out other pieces and know what to look for. Also, I know when I wear a lot of neutral colors in my clothes my earrings or toe polish can be just the right amount of color.

I know I always liked long full skirts. I like full pants legs too. I like the movement at the bottom of pants. I also like my pants partially covering my shoes -- evenif the shoe would stand on it's own. It goes with my style. I like writing and educating in a way to keep people learning/thinking. Applying my energy to my "style" in clothes I have this example. My mom told me to roll up the cuff on my pants so you could see the detail on my shoes. I didn't roll them up. I like the long leg just to partially hide detail on my shoe creating an element of curiosity... keep on thinking. I am not making a bold statement or a soft statement, but one that keeps you thinking both in my actions and in dress.

According to DYT I am a three, but I like lots of movement and comfort in my clothes. And I also like something a little random in each outfit. This may not be all three's, but it's me. It's just so amazing to be comfortable with how I am dressing.

I may have pretended not to care how I dress in the past. But I did care. I just had no where to go for this much help to the detail.  I realize that being a professional woman who wants people to value what I say (and without a baby in my sling), appearances do matter.

The last thing I wanted to share, is how busy I have been in my office. It's hard starting a business of any sorts. Including a medical practice. We were told it would take 4 years. In seven years, I've seen several practice models not make it, but I did. Lately whatever hours, I tell my secretary she has to fill she has no problem. My time in the office has been busy, efficient and rewarding. It's really exciting to be able to really help people stay well or to optimize their health wherever they are at.

I had a drug rep come in today with a new diabetes pill. I usually don't spend much time with them. I told her, "I will not be the one to try new pills. Someone else can experiment with your drug. I will press-on about diet with raw greens and exercises. Those people that want your drugs can go to the doctors who want drugs to prescribe. I will be available for the people who want the tried and true method of sugar control."

I had a 70 year old lady come in on no meds. She just wanted to establish. She is in good health. The last doctor she went to told her that he could not make any money off of her. ( I couldn't imagine that he said that!)  I am ok if she is healthy. Someone who really needs me can fill the spot that she won't need.

Of course, I prescribe when I need too (pain, ADHD, diet, chronic medical problems). And don't be ashamed if you need something. There are good reasons to prescribe. I just don't like being pushed by drug reps with nothing but sales training.

I am glad I have natural tools in my life like Stronglifts and DYT to help communicate my message. I hope you will see if you can benefit from these teachings too.

Tuesday, June 14, 2011

13th Week StrongLifts.com

I am in the 13th week of Stronglifts.com.
I am very strong, but not entering a bikini contest any time in the near future (nor would I even if I could). Heck, this program makes me so hungry, I gained weight.

So here are my stats.

Squat 145 pounds 3 sets x 5 reps. On 3x5 I should progress with this. I switched to 3x5 because I deloaded twice as the program says too. Also, I was not recovering. I felt sore going into my next work out.

Overhead Press 60 pounds is the most I could do on 5x5 or 3x5.

Deadlift 185 pounds 1x5, I can go higher. This is with a 45 pound Olympic bar as is all the moves.

Bench 125 pounds. I could not complete a 5 x5 after three tries. I deloaded and I missed the last rep on 3x5 5/5/3. Ugg. (Does this all sound Greek to you?) My max before stronglifts was 135 for a set of one.

Barbell Row 70 pounds, 5x5

I am not sure if my OP and Row can progress much from here, but I still feel like I will see progress with my strength in the other exercises. I will be doing more cardio now that I am well into this routine. I love it and plan to progress through the sequence.

__________

Some other notes I found from June 4th to I post on stronglifts.com facebook
Re: what women should do different.

What I did different? Started lower then olympic bar for OP and row. 45 pound bar was adequate for everything else. On OP and Row didn't always increase weight the next work out. A few times on squat I kept it the same. I finished the 11th week. OP I already switched to 3x5. After next week, I may be ready to switch most of the other exercises over as I have deloaded twice or just been stuck for awhile on all. I backed off on heavy cardio at first and slowly incorporating cardio in as I am accustomed to my work out routine. Squat 140 lbs, OP 60, DL 185(!), Bench 120, stalled at 125 5/5/3/3/1 (which is still something for me to proud of), prior to SL could bench 135 x1 rep, row 75. I am 45yo, 180 lbs, 6-51/2. I am more toned, but not a smaller dress size.See More


June 4 at 9:09pm ·

June Drought

We have had drought conditions here in South Florida. Finally tonight we had rain and the thunder. The lightening electrocuted our patio TV. Last year the oven got electrocuted. Love being on the river in Florida!
I hadn't shown pictures of my chickens on this blog yet. I look more like a chicken holding this chicken in the rain.

David is standing next to sugar cane. Sugar cane still grows without much water. I cut this stalk off and I am going to let Scott chop it and suck on it.
Pineapple also likes it here. Neighboring Jensen Beach is the pineapple capital of the world. Hopefully, my yard will be a capital too. This is our first potential fruit. It still has a long way to go.
Mangoes- here is the bunch I harvested tonight. Looks like we won't have as many as last year, still we will have plenty. If you remember our tree gets ORGANIC fertilizer all year.
Most of my other greens aren't doing too well. It's too dry, hot and we have a ton of grasshoppers eating my plants. One colorful locust is cute. A ton is not. I totally understand how they were a plague in Egypt and in Plum Creek. I am so tired of them, they will not be pictured tonight. I wish the chickens would eat them. I like it when the boys throw them in the river... but they swim right out. Disgusting. 

Saturday, June 4, 2011

IBS and Excercise

John pointed out an interesting observation after several weeks of exercise.

Most of know that exercise (ie, activity), promotes regular bowel movements. He has a new twist to this well-known fact that he's observed since lifting weights, especially squats.

Strengthening the core improves IBS.

Yes, in and of itself core strength, he points out improves bowel function.

I never thought of it like that before. It makes such perfect sense.
As much as it matters what you put in to your mouth, you must have conditioned muscles to have proper function.
Thoughts anyone?

Wednesday, June 1, 2011

Addendum/Disclaimer

It's March 4th that I write this, but I am showing a publishing date of June 1, 2011. I wanted to stick an addendum/disclaimer here for anyone who is scrolling back through my blog for dress your truth info. I completed my course in Feb 2011. I did a little bit of shopping just before my course and posted photos and I started shopping after the course, I will tell you that I feel like it has taken me a year to understand my signature style. Anything before this does not represent where I am a year later. You have to start from somewhere. Starting with your current closet is a good place. There is so much more: hair, make-up, EYE-brows,  jewelry and accessories. It takes time. Before June 1st nothing really clicked yet.

After June 1st, my posts and photos are headed towards the right direction. I start including the other elements besides color.

All of them (before and after) are part of the journey. I feel like it is learning what doesn't work and why.

White and black, grey and a true navy are the worst colors for me. From here on out, there is no more of them in my wardrobe. Those colors don't work for me, but may work for others.I don't wear them anymore.

Even though I have a color card, I like a second opinion from the ladies in the forum if it is suitable for me.

I know that clean, smooth, silky, shiny don't work for me.

Give me something nubby, textured and substantial.

You might continue scrolling and think I am to hard on myself (if your not in DYT). But I totally understand why some items work for me and some styles will never be me. I also understand if your not trained in DYT, you may not see what I see.

For me it just took some time. I am sure I will still be adding and modifying. You can scroll to the future now and see the elements working to support me.



Friday, May 20, 2011

The End of Week 9 with Stronglifts.

Squat- 135 lbs. 5sets x 5reps. I like it barefoot. I need a belt now.
OP- 50 lbs, switched to 3x5 this week
DEADLIFT-  170 pounds 1x5
Bench- 125 lbs attempted 5x5 since I completed 5x5 at 120 pounds.  This is what I did do: 3/3/3/3/1 Not bad even if I didn't get 5 reps. I am not intimidated of bench I will try this next week.
Barbell Row 65 lbs. 5x5

I am not sore. I am not sore! Nor am I too tired. Don't get me wrong it's a workout, but just the right amount.  I was sore for a few weeks. I worked passed it and I feel good after my workout. I am stretching a lot.

Next week, I may deload a bit on the squat and work my way back up. In the meantime it may allow for my bench to improve. Varyig the weights keeps the routine from getting boring and constantly challenges me.

Want to know more about stronglifts... stronglifts.com or the facebookpage.

Thursday, May 19, 2011

Three (or so) Months of DYT

I am loving DYT, Dressing Your Truth. I've aways hated shopping. I hated trying things on. I never new what to pick. That is common with Type 3. Often stylish ruffles and girl things make us look frumpy. Circle patterns are big now and that's something I look terrible in.

This first brown shirt with lots of angles is one I would of never picked before DYT. I actually feel very comfortable in it. I got at at an outlet sale. I've been trying to take lots of photos, to be honest with myself how I look in things (not cause I am vain). If I absolutely can't get a good photo, it's a big hint, that it's probably not my type. But something else bothered me in this first photo and it took a while to figure it out. But now I realize I look much better with letting my hair go. You can see the progress in these photos. For years I tried to wear it a perfect blunt-- that's for another type. Sometimes I tried to curl the ends under--that's yet, for another type. Believe it or not I thought I had supper straight hair. Now I know the truth -- my hair has a mind of it's own, just like I do. Somedays it's kind of curly and fun. Somedays naturally it's messy and wild. Now,  I am just letting it go with a little gel for support. I don't dry or spend time curling under. I like feeling my hair move. And it's not not straight like I thought; thin and fine, but not straight. (Also, colored, but not gray!) I also learned how to make it straight and right for me.

For a beginner 3 its easy to stick with earthy brown. It's safe. I always found discounted stores hard to shop at. I never went to them. Now with  my color card from DYT. I let the color catch my eye, than I take a look at the garment. It's makes it easy to shop the discounted stores without going through everything.
I ventured out to a similar colored, but totally different vement than the first, also from Beall's OUTLET. I like the criss-cross and the randomness. I am getting a sense for my secondary type.

I like 3/4 lengths sleeves, like I wrote in a previous post, but it is hot here. I like short sleeves, now.

It has seemed like I have finally found the right kind of pants for me. I like the brown's and bone colored as a base. I prefer a fabric that has movement (like wide at my ankles). I've always hated jeans. "Bone" is my jeans. And since it's bone, I can wear it to the office. We have a rule at the office "no jeans" shhh-- don't tell anyone I am wearing "my jeans" all the time to the office. My jeans are purchased from Marshalls.  The other 2 pants were from Chico's. I lucked out as it was right before DYT.  I have a feeling I'll find real denims soon using DYT guidance.

Over the past three months of DYT, I wanted more variety in color. I have succeeded.
This peacock blue shirt I found with my mother at Stein mart on sale before DYT and it fell to the back of my closet and JUST resurfaced. I was very excited to find it. I like the neckline. My type is suppose to wear substantial necklaces. Until I build my collection, I felt very comfortable with the thick textured neckline and my gold chain. That bird's color pattern would work for me, too.  That's really is my bird. It's a chicken.

The jewelery on DYT that they suggest for my type looks big (and substantial). I never wore earrings because of the pulling it does on my lobes. From the DYT store, I finally got earrings that fit my movement and energy. I am so excited about my purchase and I am investigating what I want next from the store. I am actually wearing the Emerald City earrings in this last photo. You can barely see them. They may be substantial, but too me they are small (and light).

This awesome cranberry shirt is from Sam's Club. I was excited when I saw it because I knew the color was right for ME. Another textured neckline, right for me. That's my jeans with it. :)
I've been asked, do you have to dress your type all the time? No, you don't. There may be some things that fit me, but won't work for another 3. And there will be things that work for all 3's.               BUT WHY WOULD I NOT WANT TO DRESS MY TRUTH? Why would I want to go back to patterns and colors that don't work when now I know what to look for.Why?      I've also been asked if my closet mostly had my colors before DYT, by instinct? Absolutely not. I had no instinct. I had way too much black because the stores show 75% black and it was the easiest way to go.   But you know, it's just as easy to make bone and my brown base colors. How did I conclude I am a type 3. Based on my energy-- I act with purpose and goals. That is one of my most dominant features. Based on my facial features. Carol, the founder, is so sweet, she calls it movement. I call it melasma, acne, bags and wrinkles. LOL. My blemishes are now my strong point, go figure. When I wear the right color, patterns, and textures for me, I feel confident, that the flaws are muted a tiny bit. I love my movement, both in my overall energy and those facial features. I certainly hope the other lovely 3's have less of this sort of movement.  Another Question (this is from dear John, who just walked in-- who is that, did you have botox? NO, NO, NO, I did not. If you have any doubt, you can observe the "movement" in real life when you see me.

I have done a lot of personal development, lately. DYT is not just for those who are losing weight and/or at ideal weights. Everyone can benefit. In fact good self esteem often helps you lose weight.

As I learn how to incorporate my accessories, I hope to share more about this. You may think this is all about fashion. It totally incorporates learning your nature, accepting and understanding yourself, and relationships.

Is your lines random, flowing, angular (like mine), or straight?
Are you full of ideas, details, purpose (my dominant), or black and white?

More importantly
Are you in harmony?

Find out
at




There was an error in this gadget