zombie killers and other stuff...

First off, I want to give a big shout out to my dear friend Alex C. His most recent post caught the attention of Diane Sanfilippo (pictured on the left), the woman who runs a website called Balanced Bites: Real Food for Real People. Diane linked Alex's post on her facebook page for her legions of followers to admire. Yea Alex! Of course, you should read the post, as it pays homage to the strong and sexy.

Speaking of which, I highly recommend you all check out Balanced Bites. It's a very helpful site that promotes the paleo lifestyle. In particular, I recommend you invest in downloading the Sugar Detox Manual that the site offers. Her guides are very helpful in laying out an eating plan that incorporates good, sustainable, wholesome food. While everyone has health gurus they admire, I'd have to say that I'm a fan of Balanced Bites and Mark's Daily Apple. Since you've heard me rave about MDA, I'll focus on BB. One of my favorite things about BB is that she is local, so a lot of her posts address ways of eating that are bay area specific. In fact, you might like this post on fast cheap eats in San Francisco.

Today's Small Victories
I made it to the gym!

Warm-up
Run 800 meters

CrossFit One World WOD
Strength:
3 deadlifts on the minute every minute for 10 minutes 165#

Conditioning:
Complete the following for time:
Row 1000m
2 kettlebell swings (35#)/10 burpees
Row 800m
4 kettlebell swings/8 burpees
Row 600m
6 kettlebell swings/6 burpees
Row 400m
8 kettlebell swings/4 burpees
Row 200m
10 kettlebell swings/2 burpees

Joanne's Final Time - 21:27

Notes (to myself) about this workout: Technically, I was supposed to go heavier on the deadlift. Since I'm not as consistent about the lifting, I shaved off some weight. And I'm glad I did because the deadlift usually kills me. Also, I was following Angela's lead because she went about 30# lighter than me, claiming that it had to be lighter because we were doing 30 reps. Yea.

For conditioning, though I was probably one of the slower times of the day, I did do it rx'd. Also, I was really proud of my rowing pace because overall, I averaged 2:22/500 meters, well under my goal of 2:30/500 meters. Not bad for a shorty! fathlete confession: though this was a killer WOD, I kinda liked it!

some house cleaning...

There seems to be a major misunderstanding about this post. While I enjoy my right to free speech, I fully acknowledge that free speech is NOT consequence-free. Sometimes there are misunderstandings and feelings get hurt. In truth, I stand by my rant. They are true and honest feelings, all of which I have the right to express. However, it does concern me when my rant is misconstrued as an attack. With that, I greatly apologize to anyone who felt I was rejecting the LBN Challenge or any nutrition plan that the gym supports. In no way was I trying to attack anyone, reject the challenge, or put their reputations on blast. The plan is working out great for a lot of people. It's working for me, but I'm finding I need to incorporate some tweaking.

With that, there are some things that I want to clarify...

(1) When I claimed I was over it, I meant it. However, I do acknowledge the value of limiting my carbohydrate intake.  In fact, going low carb is actually good for me and my goal of letting go of some of the diabetes medication. My blood sugar levels are lower than they have been for a long time and it's due to the way I've altered my eating. No arguments there. However...

(2) ...as I mentioned in my post, some of the counting does not make sense. While I could eat meat freely (because 1-1.5g protein/lb of body weight goes VERY far), it was coming to a point where I couldn't eat vegetables freely. For example, at the end of the day, I would be at my carb limit (my previous post explains how fast 30g goes). For dinner, I'd want to make a caprese salad. But I couldn't because the vegetable content would put me over my carb count. It didn't make sense to me that I could not have this salad, but I could have t-bone steak. This would stress me out and on some nights, I just wouldn't eat because I couldn't negotiate what I wanted (a salad) and what I was allowed to have (a steak). While steak dinners are yummy, I was simply tired of the protein and it wasn't making me feel good. (Judge all you want, but I like the idea of taking a shit. I don't like smelling like a meat locker.) The stress of figuring out what to eat was raising my blood sugars. My waking blood sugar levels went from a low 100-115 to a high of 140-150. The stress of keeping a low carb count was defeating the purpose of maintaing a low blood sugar count....

(3) This is why I decided that this silly dilemma of negotiating veggies was not worth extra stress. When I said that I was giving up, I was simply declaring that I was giving up on counting the veggies. I think veggies should be eaten freely. Mind you, I'm not eating high carb veggies likes yams. I'm mostly eating eggplant, tomatoes, greens, avocado, etc. (For the record, since I decided to eat my veggies freely, my sugar levels are back to where they need to be.)

(4) When I mentioned that I was going to consult with my friend, I was NOT rejecting the One World/paleo/primal method and replacing it with Maria's method. I'm a scholar. It's my job to diversify my tool set. She offered a conversation and I accepted.

(5) Yes, I still think rejecting fruit is an act against nature. This doesn't mean that I advocate eating a pound of mangoes. Nor did I go on an all-you-can-eat fruit binge. (I can see where the assumption comes from. I'm fat. And fat people, apparently, do fat things like that.) I still understand the importance of carb counting. I was simply trying to say that for the sake of my sanity, I don't want to look at fruit as if it's the enemy. Fruit is good. I'll eat it when I feel it's appropriate for me to do so. Nuts are also good. Like fruit, I will eat them when I feel it's appropriate for me to do so. For the sake of the challenge and getting a true three month blood reading, I have decided to opt out of eating fruit and nuts. Yes. This makes the challenge even harder than it needs to be. (This also means I get to bitch and moan more than most!)

(6) Finally, everyone has an idea of what good eating is. There are a million books and experts that have something to say on the matter - all of which I'm willing to listen to and take note of. However, at the end of the day, I get final say over my body and what I put in to it. I'm the one with type II diabetes. I'm the one who has to live with the consequences of this chronic disease (including the fact that with my age and being diabetic, the likelihood of having children is small and highly risky; while I am in no position to have a child right now, it's a reality that breaks my heart). I'm also the one who is trying to manage this in a way that is sustainable and goes beyond the challenge. As I said before, I am looking to have a healthier relationship with food - one that allows me to resort to food to heal and fuel my body. I do not want to lose out on the pleasures of food. While I may get frustrated with the process, I reserve the right to feel whatever I want to feel with the process.

over it!

Warning: This is a bitch rant. If you're not ready for it, don't read it.

For the record, I'm over this f--king challenge. I decided to dedicate myself to 30g of carbs or less per day. After doing this challenge and coming as close to 30g of carbs per day (on days I'm not 30 and under, I'm definitely 50g and under), I can honestly say that for me, 30g of carbs or less is complete bullshit. I've dropped five pounds... and that's it. Granted, I feel leaner and such. However, I've decided that the reason why the weight loss isn't where I want it to be is because I'm f--king stressed out about making my carb count. This is why...

30g of carbs does not go a long way.

Twice a day, in order for me to knock out the high protein count, I drink two green smoothies, which has 55g of protein, and 9g of carbs for each smoothie. This also uses up over half of my carb count for the day. That leaves me with 12g of carbs to play with for the rest of the day. If you want to know what this looks like, here it goes....

food / calorie count / carb count / fiber count / net carb (carbs minus fiber)
spaghetti squash (one cup) / 33 / 7 / 2 / 5
zucchini (half cup) / 15 / 7 / 3 / 4
mushrooms (1 cup) / 15 / 2 / 1 / 1
kale (1 cup) / 36 / 7 / 3 / 4
half & half (2tbs) / 34 / 2 / 0 / 2
Spaghetti Sauce (1/2 cup) / 60 / 10 / 1 / 9
avocado (1 medium) / 160 / 17 / 9 / 8
eggplant (1 cup cooked) / 33 / 9 / 2 / 7
roasted garlic (6 cloves) / 40 / 6 / 0 / 6
baked yam (medium) / 136 / 37 / 5 / 32
tomato (large) / 33 / 7 / 2 / 5


Basically, after my unsweetened iced coffee with half and half and two servings of veggies, I'm done with my carb count. Let's not forget that salad dressing, marinades, and cheese have some carbs. This is making my life so damn hellish. I've already cut fruit, lattes, all forms of potatoes, and said goodbye to all sweets, pasta, rice, and other processed carbs. I like to think I've done better than most and therefore, should be checking in some amazing results. However, I firmly believe that the reason why I haven't dropped the weight is not because of the eating. I've been quite good, actually. Thing is, I've been beyond stressed out to make the 30g or less. Stress just isn't kosher for weight loss. 

With that, I'm sorry, Alex. But I'm throwing your method away. I don't care about winning the challenge. Though you make a compelling argument for weight loss, it doesn't work for me (and it hasn't worked for other people - even you know this). I've given it my best. Right now, my body HATES me. I'm sick of stressing out over carb counting. I hate smelling like a meat locker filled with rotting bodies. Also, I can't stand that even though I'm drinking more than enough water, my digestive system isn't agreeing with me. While my blood sugar levels are lower than before, my stress levels are way too high. I'm also completely un-motivated to hit the gym because after the WOD, I'm hungry as all hell and just can't afford the extra five f--king carbs to eat! I'm so sick of this shit! None of this is worth five pounds. Therefore, I'm walking away.

When I signed up for the challenge, I wasn't looking to do something for seven weeks and then walk away. I'm looking for a life long change that will sustain me beyond the challenge, for life. Unlike many, I have no desire to compete in the games, develop a six-pack, or even "look better naked." My one goal is to just get off the diabetes medication. Period. If I look and weigh the same as I do now, but can take one less medication, I'm happy. Unfortunately, a lot of the motivation behind the challenge revolves around "looking better naked." I never thought of myself as ugly, so that serves no motivation for me whatsoever. I need to find an eating lifestyle that is sustainable beyond the challenge, one that lets me enjoy food as opposed to making me feel guilty about it. I also want to engage in an eating lifestyle that fulfills me. In fact, at each meal, these are the questions I want to ask myself:

1) Does this food give me the fuel I need to sustain myself?
2) Does this food heal my body?
3) Does this meal contribute to a positive experience in my life?

Surprisingly, these questions are what has allowed me to cut the processed junk. Though I get the reasons why fruit needs to be cut to a minimum, I feel cutting fruit out completely is inhumane. (Seriously. Life without berries is an act against nature. I'm not asking permission to eat it everyday. But sometimes I want to have a strawberry to top off a salty meal.)

So what is going to be my strategy for the remainder of the challenge (and my life, really)? Well, I ran into a dear friend who is fitness coach in San Francisco. She offered to meet with me and figure out a sustainable food plan. I told her about the challenge and she understood my frustration. We agree that my primary goal is to get off the meds. We also agree that I need a better relationship with food that is going to sustain me in the long term. In my email to Maria, I wrote:

I'm not looking for permission to eat pasta and cupcakes. But I don't want to look and fruit and feel like I'm looking at the enemy. Like I said, I want to work towards losing the diabetes meds. I want to find a way of eating that will allow me to do that. No bingeing. Just solid, healthy, sound eating.

I'm hoping to meet her this week so I can re-strategize. Until then, I'm focusing on eating clean - primarily veggies with enough protein to keep from from smelling like rotting road kill. Finally, I'm taking the week off from taking any measurements (no weighing). I'm tired of stressing over the challenge bullshit. Therefore, I won't do it anymore. It's not worth it to me.

new 'do!

I love Sanjay, the guy who has cut my hair for the past
several years. I went in for a much-needed haircut. Ah, it's
amazing how a haircut can change your life!

Today's Small Victories
I'm back on track with the challenge. fathlete confession: I should confess right now that I kinda' strayed on Monday. My dear friend Christina, who I haven't seen in y-e-a-r-s was in town and I split a dessert with her. Oddly, I didn't and still don't feel bad about it. For some reason, I didn't see it as cheating and I knew I could live without the dessert. However, the dessert became less about eating and more about sharing a moment with a dear friend. For me, the challenge is ultimately about having a healthy relationship with food. It's about getting to know food and cutting the junk out of my everyday life. Having the dessert with Christina was worth it because having this time with her was a gift. Again, it was about an experience. fathlete confession: Later that night I had a smidgeon of frozen yogurt. Again, it was more about having an experience than having a dessert. I still don't feel guilty. In fact, I feel like my body needed a break. For two weeks, I've been hitting the 30g of carbs or less consistently. There have been a few days where I broke 30g of carbs, but still stayed within 50g. There is only one day where I broke 50g of carbs, my highest being 72g (I think). Judge all you want. I still think I'm doing pretty good.

Warm-up
10 minutes of jump rope. I still haven't gotten a double under, but I'm relishing in jumping like a bona fide adult. I know I keep saying this. Sorry. I can't help it!

CrossFit One World WOD
Strength:
20 reps of back squat @ 100#

Conditioning:
A cycle is equal to three rounds of:
5 shoulder to overhead (70# on rack)
10 push-ups
150m Row
Joanne's Final Time - N/A

Notes (to myself) about this workout: I decided to do Monday's WOD since I missed it. Technically, Wednesday is (or used to be) a rest day. With that, I decided to not time the WOD and focus on from. I'm still weak in the upper body. In the first cycle, I was push pressing the weight. After that, I figured out that I really needed to split jerk it up because my push press form was off. It worked well and I got myself into a rhythm. I'm weak in push-ups and I decided that I don't like short distance rowing. By the time you get your pace down, it's over. Boo! After the WOD, I took extra time to stretch out. Yea!

carb counting and other stuff...

In lieu of the challenge and all the carb talk, I found it appropriate to share this link. I'm a big fan of Mark's Daily Apple, mostly because I like how he explains things and he posts great recipes! For those of you who are trying to figure out the importance of eating a low amount of carbs, this link should help.

I'd like to thank Pramit, my student who introduced me to a website called Zen Habits. I'm totally jazzed because the guy who runs the site is from Guam (and now lives in San Francisco). Yea. A kindred spirit. In particular, check out this post on eating healthfully. Initially, it may seem that this post and participating in the LBN challenge or eating a ketogenic diet (which is what I'm following right now) contradict each other. In actuality, they compliment each other because the post and the challenge are meant to inspire you to eat better.

As a diabetic, I've decided to commit to a strict ketogenic diet because I really want to get off the meds. Though the challenge ends on October 31st, I'm actually extending my own personal challenge to December 9th, the day before my birthday. On that day, I'm going to take a blood test and if the results are good (as my coach Alex C. says they should), then I'll continue but will modify as needed. Ketogenic diets are not for everybody, but I'm willing to give it a shot if it means I can drop some weight and some meds. It's a day-by-day process and the one thing I don't want to do is repeat what happened after the last challenge. I was good for the five weeks and when the challenge was over, I went back to my old eating habits.

So what's different this time around? I've been keeping a strict journal with calorie, protein, carb, and fat counts. It's amazing how different you feel about food when you actually know what's in it. As I've said before, there is more to the ""Eat meat and vegetables, nuts and seeds, little starch and no sugar" rule. Technically, there is no real "counting" in paleo eating. However, at this stage (for me) I do have to count. As soon as I can wrap my head around counting, then I can stop. Wish me luck!

Finally, here's an article I thought you all might like. It gives advice about how to eat like a dietician.

Today's Small Victories
I've been really great at tracking my food for the challenge. I have MyPlate to thank for the amazingly easy way to track. This weekend I broke down and purchased an iphone. fathlete confession: I'm addicted. I don't know how I lived this long without one!

Warm-up
Row 500 meters
Stretching
Prep for WOD

CrossFit One World WOD
Strength:
20 reps of back squat at 80# less than your 5 rep max. (85#)

Conditioning:
Complete 5 rounds for time of:
5 power cleans @ 75% of your one rep max (70#)
5 handstand push-ups (modified)

Joanne's Final Time - 6:56

Notes (to myself) about this workout: I'm not too jazzed about the upcoming squat challenge. The last time we did this, a gang load of folks got injured because adding 10# a week is just a little much, if you ask me. I'm going to play it by ear and start with the 10# a week. When I feel it's too much, I'm scaling back to 5# a week. Hopefully, that will get me all the way to week eight. The last time we did it, I think I tapped out at week five. I liked tonight's conditioning WOD - short, sweet, but efficient.

it's challenge time!

Alex asked me to change the previous
photo. I hope he finds this more
appropriate. Men with donuts are sexy!

It's that time of year again.... One World is hosting the Look Better Naked Challenge. This time around, my near and dear friend Alex C. is running the competition. This week he will be re-vamping and updating the blog with all the new and interesting info about the challenge. Here are some things you need to know about the challenge:

The LBNC will kick off on Sunday, September 12, 2010. Like the last challenge, "before" and "after" photos will be taken. Photos are to be taken in shorts for men, shorts and sport bra for women. In addition, a weigh-in option has been added this time around. Weigh-ins will occur during photo shoot. (Note: You can do one or both options. It's up to you.) You can join the contest at anytime, but you must contact freddy@crossfitoneworld.com to make arrangements for your photo shoot and weigh-in. Anyone who cannot make the final photo shoot and weigh-in on 10/31 will have to make arrangements to take their photo and weigh-in BEFORE the final date of the LBNC.


The photos will be judged by a panel of three judges (Alex Cardenas, Freddy Camacho, and Cheryl Tassano). All photos will remain private and no one but the judges will see the photos unless the participant gives permission for others to see their photos. Each participant will receive a copy of their photos via email. If you do not wish to take part in the photo before/after portion of the LBNC, you can do the weight loss portion only.


Want to participate from a location away from One World? Take your picture in your shorts or shorts and sports bra. A front shot and a left side shot will be needed. Email your photos to Freddy at freddy@crossfitoneworld.com. You will only be allowed to participate in the photo before/after portion of the contest.


All participants (in house or email participants) must finish their registration for the Challenge through the Mindbody link. Here is the Mindbody link.


You will need to take a minute to register as a One World Mindbody member before you can pay your entry fee, but once you register, purchases with One World via Mindbody are a snap.


This is going to be a really awesome seven week challenge. Make sure you visit the Look Better Naked blog. Alex will be posting on the site starting Monday'ish. Freddy will also be contributing to the site occasionally.


Contact freddy@crossfitoneworld.com if you have further questions.

In other LBNC news, for those of you going paleo/primal, you'll get up close and comfy with all things coconut. Recently, I discovered Azucar Organics, a company that makes coconut oil, coconut flour, and coconut sugar. All are paleo/primal approved and are great to use for those of you who love to bake! If you're interested in ordering their products, click here. If you want information about the fabulousness of coconut products, click here.

Finally, in non-health related news, I thought I'd share this. The gods of bad English must have read my recent posts because yahoo! news just posted this story: 24 Things You Might Be Saying Wrong. Dang! Even I got schooled! Whaaat?!

Today's Small Victories
I've been keeping up with the food journal. Damn! It's more work than I thought it would, but it's good learning. I'm learning that there is more to paleo/primal eating the "Eat meat and vegetables, nuts and seeds, little starch and no sugar" rule. There is some weighing and measuring that needs to be done. fathlete confession: I found out the hard way that I can't have a pound of pistachios and use the, "Well it's paleo, isn't it?" excuse. Ahem. Not that I actually ate a pound of pistachios or anything...

Warm-up
Jump rope exercise

CrossFit One World WOD
Strength:
Deadlift 5x5 (try to go 5-10# heavier than last 5x5)
135/155/175/185/185

Conditioning:
Complete the following for time (modified from what is listed on the One World site):
100 jump rope rotations
1 rope climb (modified)
80 jump rope rotations
2 rope climbs (modified)
60 jump rope rotations
3 rope climbs (modified)
40 jump rope rotations
4 rope climbs (modified)
20 jump rope rotations

Joanne's Final Time - 13:10

Notes (to myself) about this workout: I was glad that Miss Angela was training tonight. It really helped me push the weight on the deadlift. I don't think I would have lifted that much of she wasn't there. Also, she emphasized resting in between sets, which was really helpful. After tonight, I decided that I think I'm ready to work on the double unders. Surprisingly, I could hit the rotations with minimal stopping. That definitely deserves a pat on the back because about two months ago, I was still skipping rope like a little girl!

four cupcakes in a day

Part of me wonders if I was an unbearable, cupcake-deprived bitch during the challenge. For now, I'm going to tell myself that I was surrounded by cupcakes because the people around me love me so much that they wanted to see me happy (especially after six weeks of cupcake deprivation). ha ha!

Yes. The challenge is officially over and it looks like the next one is happening in April. I'll do it again and I recommend that more people do it. In an upcoming post, I'll explain why one should do the challenge. fathlete confession: As soon as I took the "after" photo, I spent the greater part of the weekend engaging in gastro-intestinal debauchery. This included a rendezvous with FOUR cupcakes in one day. I know. I'm a cupcake slut. Here are some photos of my conquests...

Cupcake #1 came courtesy of my gal pal Margaret. This was the first time I've ever had one of her home made cupcakes. The batter was a mango spice pound cake concoction with butter cream frosting. (Note: I only had one cupcake. A few months ago I could have eaten this whole box!)

Cupcake #2 was made by Zen. She brought mini-red velvet cupcakes to the Fish Tournament. Like I could say no to red velvet! Also, Rita swore that these bites of heaven were orgasmic. I needed to find out for myself if they were. The final verdict? There are few things that can compare to an earth-shattering orgasm. But I can see how this cupcake can do in a pinch. ha ha!

Cupcake #3 came from my buddy Mikee I., resident kickboxing instructor in our BJJ program. I must have sounded desperate for a cupcake because on Saturday he made the trip to Palo Alto to get me some Sprinkles red velvet. Delicious! (I don't care that Mikee I. swears they taste like every other cupcake he's ever had. That comment alone makes me question our friendship. haha!) fathlete confession: I need to carry a supply of milk with me just in case others shower me with cupcakes too!

Cupcake #4. To end my night of complete cupcake sin, I had Shannon's homemade cupcake. Yes, Miss Shannon brought me a cupcake. Just one. Just how I like it. I ate this at home and had the sense to have it with a cold glass of raw milk. That was my cupcake rendezvous. At the end of the night I was tired and needed a cigarette;P

Moving on, here are some articles of interest...

In honor of Valentine's Day.... OMG. Is this what dating has come to? Mobile GPS dating? Am I the only one who thinks this could be a little stalker-ish?

If you're looking to keep off the weight long term, I found this article.

Per MDA, here's a link to a recipe for meatzza. Yeah. Meatzza. It's like pizza, but with a meat crust. I'm not sure if I should hurl or jump for joy. I'm leaning towards the latter.

My next MDA referral is this article that addresses the FDA's desire to change food labels to reflect actual portion sizes. I hope this actually happens. I just bought ice cream for my sister's family and 1/2 cup serving size is so not realistic!

Finally, here's a recent article MDA wrote about fried food. Granted, fried food is generally a no-no. However, it's nice to see that there are some exceptions to this no-no.

Today's Small Victories
1) After a weekend of cheating, I decided to go back on the primal/paleo train. I did this without batting an eyelash.

Warm-up
Run 800 meters
Prep for WOD

CrossFit One World WOD
Strength:
Squat 3 x 3 at 88% of one rep max
160/160/160

Shoulder press 5/2/1/1/1
45/65/75/80 (fail)/ 80 (fail)/ 75

Conditioning:
Complete as many rounds as possible in 3 minutes of:
4 handstand push-ups (modified)
10 kettlebell swings 35#
15 squats.
Rest 1 minute and repeat for a total of four cycles.

Joanne's Final Count:
2 rounds + 8 squats
2 rounds + 7 KB swings
2 rounds + 6 KB swings
2 rounds + 2 KB swings

Notes (to myself) about this workout: Today was my first day using my new weightlifting shoes. OMG. They make a total difference! They really help to plant your feet on the ground and get the pressure off your knees. I'm glad I got them and highly recommend the investment. I bought mine from Risto Sports. They are a phenomenal company and Gwen is great to work with! I'll post photos of my new shoes soon.

In the strength portion, I didn't PR my press because it was only recently that I realized I'd been doing them wrong all along. My previous PR is 80#, but it wasn't legit because I did a push press. With that, I was satisfied with my lift. 88% is a lot to lift for the back squat. Again, the shoes made the difference.

The conditioning was cool too. I felt stronger with my modified handstand push-up. At some point I need to get out of my head and just do a damn handstand. Bleh...

encouragement

It's doppelganger week on facebook. Here's my twin sista' from another mista'. Don't hate. You wish you could pass as the Green M&M! ha ha!

I learned some important lessons yesterday. Oddly enough, I feel good about yesterday's binge. I didn't feel gross or bloated and when I weighed myself this morning, I was within my normal range. I took this as a sign that the cheat and I were meant to be. Granted, I'm not planning on bingeing like that on a regular basis. But I needed to loosen up. My body demanded it from me and it responded by assuring me that bingeing didn't have to lead to suffering.

I feel very fortunate to have such amazing people in my life. When I'm down, there's always someone there to pick me up - even if I don't want them to. Don't believe me? Read yesterday's comments. It meant the world to me to hear from you. This challenge isn't easy. Challenges rarely are. However, I always feel blessed knowing that there are people in my life who stand by me - even when I don't have the strength to do so. Many thanks, my dear friends!

On that same note, I'd like to thank John W. for sending me this link. This totally made my day. To the gym ladies out there, this one is for you!

One Woman's Request

Don’t be nice to me. Not here, not in the gym. Not just because I’m a woman. You can be nice to me in the bar, on the street, in the library, at home. But in the gym I’m no longer your baby, your honey, or your sweetheart. I’m a woman in a CrossFit gym and I’m here to kick ass, not show mine.

In the gym, I’m about performance, not popularity. I’m about achievement, not appearance. I’m about strength, not sex.

Do you get that? Whether you’re my workout partner, my friend, my lover, or my coach, don’t suggest that I go easier, lighter, or with less fortitude than that of which I am capable. You’re not doing me any favors.

The gym is not a place to protect women, nor is it a place to worship them, but it is a place to exalt them. We could grow so much here. Help us to do so.

Help us to elevate ourselves by ourselves. Forget gallantry and remember weights. If our form is good on practice lifts, urge us to go heavier. Please. We often underestimate ourselves. That’s the difference between men and women in the gym. Most men overestimate what they can do, while most women underestimate what they can do. That’s where you can help us most when it comes time for the WOD. That’s where we really need you. Take that bravado and lend us a little. Tell us to go heavier, go faster, get meaner. We’ll look dismissive but we’ll take your words to heart. We will go heavier, go faster, and get meaner – at least with the weights.

Don’t baby us. Not in the gym. Not in words and not in demeanor. If you’re my coach, don’t you dare set out one WOD for the men and one WOD for the women. If my form is good, don’t you dare keep me at a light weight for months or years. Don’t you dare underestimate what my weight should be on the bar. I should know. I’m the one lifting it. And if I let you keep me down, then shame on me too.

My words may sound angry, but I am not. I am resolved. I want to be strong and to grow stronger. I just need your help in not giving me help. I need to stand on my own. Let me do that. Don’t be nice to me. Thank you.

(By Lisbeth Darsh/www.crossfitwatertown.com)

Today's Small Victories
1) I'm past my carbo load from yesterday. Actually, I feel good about it and am moving forward.

Warm-up
Prep for WOD.

CrossFit One World WOD
Strength:
Back squat 75% of 1 rep max 5/5/5/5
I did 135#

Press 75% of 1 rep max 3/3/3/3
I did 52#

Conditioning:
Run 400m/40 kettlebell swings 35#/40 box jumps 12"/Row 500m

Joanne's Final Time - 10:35

Notes (to myself) about this workout: I'm happy about my performance tonight. I still suck at box jumps, but I'm getting the hang of jumping on and off (as opposed to jumping on and stepping off). Box jumps get to my head. I know one day I'll go back to the red box. Right now, I'm not ready. I'm okay with that. I don't aspire to be Wonder Woman. I'm fine with simply being me.

not giving up

...but I did a bad thing. I semi-binged this morning. I've been having a hard time with the challenge lately. I feel like my senses have been thrown off. I don't know what food I like and don't like anymore. Things came to a head on Friday night when I went to my friend's birthday party at Esperpento. fathlete confession: When the waitress served my artichokes to the wrong side of the table and everyone kept picking at them before they got to me, I couldn't help but think: Get your grubby hands off my artichokes and stick to your paella, you carb-eating, non-paleo heathens!

Don't get me wrong. I had a great time and the food was fabulous! (I stuck to grilled mushrooms, grilled artichokes, garlic chicken and grilled seafood.) However, when the bday cupcakes came around, I didn't have any. Not a single one. Not a single bite. This is nothing to be proud of. I felt bad because (1) my food senses were so off that I wasn't sure if I loved or hated chocolate anymore (2) my dear friend Margaret made these cupcakes (chocolate pound cake with chocolate ganache and topped with a piece of white chocolate) and I missed out on having a taste of her masterpiece (3) I wasn't sure if I wanted to bite into one of those delightful treats or throw it across the room declaring: cupcakes are the devil's work! Since then, I haven't stopped thinking about the cupcakes - not because I want a bite, but because I'm developing an even WORSE relationship with food! Hence this morning's binge which consisted of: 3 vegetarian samosas, 4 pieces of karioka (fried mochi), and 1 bibingka (Filipino rice cake) with salted egg. This is how off my senses are. NONE of these items are on my "I can't wait til this f--kin' challenge is over!" list!

Lately, eating has become a moral dilemma. This past week I felt guilty about putting a freakin' banana in my pancake batter! ONE BANANA between 16 pancakes (which I shared)! Though I've had small cheats, they were never real, bona fide cheats. Ahem. A bite of dark chocolate to hold me down is not a real cheat. Three pieces of plantains during Mel's bday dinner is not a real cheat. The small piece of lumpia over lunch with my sister is not a real cheat.

I went running this morning with Lori and explained my dilemma. I told her I was going to engage in a real cheat after the run. And I did. It wasn't exactly the stuff I was craving. But it did the job (for now). Looking back, I should have followed my spider senses and took Friday night off. That way, this morning's binge would have never happened.

Even more than the cheat, the cornerstone of my frustration is weight loss itself. I'm at constant war with my body and it's not getting any better. The first two weeks I was doing okay. These last two weeks (I started a week early) I've only dropped a pound per week. I'm down about 7.5 pounds total. It's respectable. I'm not complaining. I'd rather be down than up. It's just that I've been good and I was expecting better results. 7.5 pounds later, my friend asked if I was down a pant size. I said no. I know I need to be patient. It's just that I had hoped that my body would be different. In the past, I've lost twenty pounds and was still the same pant size. My body is weird like that. I can loose pounds and stay the same clothing size. I can loose very little weight, stay the same pant size, but loose inches in weird places. Right now, my waist and my bra band size are two inches down. I never know which numbers to pay attention to. These days I feel like regardless of what I pay attention to, I'm at the shorter end of the stick.

Technically, there are two weeks left in the challenge. Thing is, this wasn't a five week escapade for me. I need to figure things out...

CrossFit One World WOD
Run 5K

Notes (to myself) about this workout: Lori and I planned on running this race. However, I completely blanked and realized that it was happening next week. We're not quite ready, so we're not doing this race. We're still going to do a 5K, but we have to find another one. There's always one around, so no biggie. Right now, I like doing a weekly, no-pressure run.

not so taco

The other weekend, my dear friend Fritzie was visiting me. Being on the challenge and entertaining your friends can be a little tricky. I don't think it's ethical for me to make Fritzie eat paleo for a weekend. Therefore, cooking needs to satisfy both of our sensibilities. Hence, the photo. That weekend I was craving tacos. I made taco meat the way I always do, but instead of eating them in a tortilla (which I made for Fritzie), I had mine over a bed of sunchokes, topped with lettuce, salsa, and other fresh goods. It was delicious. Oh yeah. I had my meal with a side of watermelon radish. Yummy!

Switching to paleo/primal is an adjustment because you're altering your regular eating habits. For me, the biggest challenge is not having rice, tortillas, and other processed carbs. There's not a lot one can do to replace them. You just have to figure out how to go without them. I met a nutritionist at the MDA seminar last month and she said that it's pointless to try to "trick" your body into "thinking" it's eating rice or noodles by buying the "fake" versions of these things. You simply have to adjust your sensibilities. My approach is trying to train myself to think differently. I like eating a taco with an actual tortilla. It's nothing like eating it with sunchokes. However, it's a compromise that works. For me, the star of the taco is the meat. Eaten this way, I haven't lost my star. Make sense? Moving on, here are some articles you might be interested in:

Gluten: What You Don't Know Might Kill You
Why Soy is Bad for You
17 Reasons You’re Not Losing Weight

Today's Small Victories
1) Today was a teaching day. I managed to stay primal.
2) I had lunch with my sister at Toppings. I LOVE their java rice. There was a pile of that stuff on my plate. But I didn't have any. Nothing. Not even a single bite!
3) I'm definitely getting better at going primal with Filipino food. Woot!

Warm-up
Run 800 meters
Stretching

CrossFit One World WOD
For 20 minutes, row for one minute and rest for one minute. Try to reach 2500 meters. For every 5 meters under 2500 meters, do one burpee.

Joanne's Final Count - 2466 meters; 7 burpees

Notes (to myself) about this workout: Since Atsushi did 3016 meters (the men's rx was 3000), he shared his excess meters, making it so that I only had to do 6 burpees instead of 7. Thanks Sushi. You're the best! Just for that, I promise I won't post that photo where it looks like you're humping a newspaper box. ha ha!

Can I just give myself a great big pat on my back?! I did awesome today! Looking at the board, I thought for sure I'd be at least in the 30 burpee range. I HATE burpees, so I told myself that I would aim for 250 meters per round. To my surprise, I didn't hit below the 250 meter mark until about round five. By the time we finished, I knew I'd only have to do about 10 burpees. Having to do only 7 (technically 6) was a total gift.

I think I'm getting better at the row and am getting the hang of pulling harder, not faster. My row still needs work, but I'm so happy about my results tonight. Yea!

discounts. dance. pancakes.

It's not that I hate Whole Foods. I don't shop there because (1) it's overpriced (2) there isn't one locally (3) it's overpriced. I don't mind paying a little bit for food. With the challenge, I'm learning the value of investing in quality food. But I'm not into Whole Foods. Here's a perfect reason why. They just launched an incentive program for their employees. To help Whole Foods cut healthcare costs, they're offering higher discounts to employees who are within an appropriate BMI range, have good blood and cholesterol levels, and don't smoke. Everyone gets the standard 20% off, while the "healthy" employees get up to 30% off... and this is why fat is the last legal form of discrimination. (Argue with me all you want about this. I assure you that I'll come with guns fully loaded!)

I'm not sure if you remember, but a few years ago the 'net was buzzin' over this youtube video of Filipino prisoners dancing to Michael Jackson's Thriller. Inmates at the prison in Cebu learned dance routines for their daily exercise. It's an amazing video because it showcases about 1500 inmates! Apparently, Michael Jackson himself got a kick out of this. For the "This is It" DVD, the choreographer decided to visit the prison and teach the inmates one of Jackson's last routines as a special feature. It took two days for them to coordinate the video. That's freakin' amazing! Here's the story (and the video).


For those of you wanting to have pancakes and still eat primal, here is an idea for you. Lara posted a recipe for paleo pancakes on the LBN site. I decided to do a version of my own. fathlete confession: It's not that I don't know how to follow recipes. I just like to play. When I saw the original recipe, I wondered if it would be too gritty or nutty for my liking. That's why I modified according to my tropical sensibilites. The pancakes turned out pretty good. I've made two batches so far and this is what they look like:

j-ro's pancakes
1 c. vanilla protein powder (something low carb)
1 c. coconut powder (I posted info about that here)
1 c. almond meal (any will do, but I like the one from Berkeley Bowl the best)
6 eggs
1-2 bananas (I used 1, but if you want more sweetness, then go for two)
1/2 c. coconut milk
vanilla extract, cinnamon, and nutmeg to taste
Directions: Mix all your dry ingredients in a mixing bowl. Blend the eggs, bananas, coconut milk and vanilla extract and whip them into the dry ingredients. If you like a thinner batter, add more coconut milk. When cooking the pancakes, the heat should be on medium low. Be sure to coat the pan with a tiny touch of coconut oil or butter in between each pancake. Like Lara, I recommend using an egg pan because the pancakes are more consistent that way. It makes about 16-18 pancakes. Enjoy!

fathlete confession: I'm not sure how primal or paleo protein powder is. However, since MDA sells his own brand of protein powder, I figure it can't be that bad. Also, some paleo-primal folks are against bananas. I chose them for their natural sweetness and their texture in helping bind the dry ingredients. Since I used only one, I figured it was fine. The bananas make it so that you don't need any sweetener.

Today's Small Victories
1) I did better in the WOD that I thought I would.
2) I finally figured out what was going on with my shoes.

Warm-up
Row 500 meters
Prep for WOD

CrossFit One World WOD
Strength:
Deadlift 3/3/3
Joanne's Weight: 185/205/225

Training:
Complete as many rounds as you can in 12 minutes of 7 pull-ups/15 box jumps/3 short shuttle runs
Joanne's Final Count - 5 rounds + 1 pull-up

Notes (to myself) about this workout: My last deadlift was ugly. I'm having issues with grip. I can't wait for my shoes to get here. I think it will take a few more weeks. Right now, they're back in Columbia where they are getting altered. I liked the training portion. But I really need to get serious about pull-ups. Yes. I say that a lot. I'm sure I'll come around and actually do it!

the spice of life

In case I haven't mentioned this, I live with two guys who let me take over the kitchen and never complain about it. This is why I *heart* my roomies so!

Recently, I decided to take over a series of unused drawers in the kitchen and turn them into "spice drawers." fathlete confession: I was too cheap to make a bona fide spice rack. Therefore, the drawers just made sense. When I get the money, I'm going to buy more "uniform" spice jars, making my drawer even prettier than it is now. Cool, huh?

Anyway... here's a tip on spices.... It seems that MDA is a proponent of spices. Yea! Thing is, spices can add up - especially if you buy them at regular grocery stores. I found a local gem right here in Union City. It's called Spice House and is located at 29266 Union City Blvd. (across the street from Kaiser). The phone number is: (510) 489-6857. It's actually an Indian grocery store. However, it has an AMAZING spice collection that is really cheap. I left there spending about $8 and brought home five different items: coconut powder (technically not a spice, but you can use it for paleo pancakes; will post that soon), tea masala (which gives ordinary coffee or hot cocoa a great kick), dill weed (I bought 2 oz. for 99 cents; my roomie bout 1/2 oz of the stuff at the grocery store for $7), ground cinnamon, and cinnamon sticks. They have a ton of other spices, usually hard to find ones at that. You can buy them in jars or in plastic bags. However, they won't have things like basil or tarragon. Though not paleo, it also has an amazing selection of beans (for the vegetarians out there). FYI - It's a spice house, which means it's going to smell like a spice house. 'Nuff said.

Today's Small Victories
1) I'm accentuating the positive today. Unfortunately, I received some disturbing news about a teaching experience. But I'm going to brush it off my shoulders. I believe in my teaching and I believe I'm a good teacher. I take my job seriously and love what I do. That is that.

2) Though I have a slight ankle sprain, I'm not sweating it. I'm a pro at ankle sprains. I'm getting through this.

3) This was my first day back in school. I managed to stick to the meal plan. Woot! Ahem. You realize how many AWESOME places Berkeley has to eat? It's tough, but I'm sticking to my plan. 'Nuff said

Warm-up
Row 500 meters
Dynamic stretching

CrossFit One World WOD: The Filthy Fifty
Complete the following for time:
50 box jumps 12"
50jumping pull-ups
50 kettlebell swings 20#
50 walking lunge steps
50 knees to elbows
50 push presses 33#
50 back extensions
50 wall balls 8#
50 burpees
50 double unders

Joanne's Final Time - 40 some odd minutes minus the jump roping

Notes (to myself) about this workout: Clumsy me decided I would be #3. First, BJJ Tom broke his foot. Then, Fookie dislocated his shoulder. Tonight I have a slight ankle sprain on my left foot. Like I said, no big deal. I'm happy I get to read tonight:D

I hate this WOD. There's nothing good about this WOD. By the time I hit the push presses, I felt like I was out of my body and just wanted to get out! I think lady fate felt the same way because as I struggled to finish the burpees (I love you 7:15-ers! Shannon, Roya, Jerry L., Jen S., Caleb and David - YOU ROCK! Though I still hate you for making me finish the burpees, you still rock. I love you. And hate you. But I still love you. Sorry. Injuries make me schizophrenic.), I realized that I really didn't want to do the jump ropes. Since it was the last thing and I did all the other stuff, I walked over to get my rope and tripped. My ankle turned in and blam. I was done. Luckily, everyone was great and I'm recovering fine. I'll be back in a few days. Woot!

LBN survival guide: determine your goals

Terrible 80s video. AMAZING song to have on your ipod!

MDA just did a post called It's a Journey, Not a Race. I recommend that you read it if you need some inspiration for the upcoming challenge.

Big thanks to Alex C. for leading me to Xplore CrossFit's site. They have a few entries of interest:
Food is Fuel, Not Your Friend (um, but I can love food just the same, right?)
I Shouldn't Have to Tell You (this is paleo in a nutshell)
If I Were a Caveman (more paleo info)

Naturally, I'd like to add to the mix of tips and tricks to conquering the challenge. With that, I present to you my first installment of The Fathlete's Guide to Surviving the Look Better Naked Challenge.

Congratulations for taking on the challenge! Take the time to pat yourself on the back. Getting started is the hardest thing to do. Know that taking this first step is an act of bravery. This makes you a true badass! Here's my first tip:

Determine your goals. Long term. Short term. Make them meaningful. Ahem. Looking hot for someone else’s husband or wife in hopes to break up their marriage is not a meaningful goal. However, wanting to keep up with your kids when they’re running around at the park is meaningful. Hoping your success will inspire the rest of your family to get healthy is meaningful. Wanting to fit into your skinny jeans is meaningful enough. Know the difference and determine your goals accordingly. Ideally, you should have long-term and short-term goals. For example, one of my long-term goals is to say good-bye to at least one of my diabetes medications. My short-term goal is to loose fifteen pounds. Create an inspiration board. Engage in a ritual that will force you to look at your inspiration board everyday. (For me, I weigh and measure myself every morning and record it on my calendar. This helps me touch base with the challenge.) This will remind you of why you’re doing this and what is ultimately important to you.

Today's Small Victories
1) I again, said NO to the red velvet cake that was calling my name at my brother's house.
2) I did the freakin' burpees!

Warm-up
Row 1000 meters
Three sets of five burpee box jumps

CrossFit One World WOD: Death By Burpee
Complete as many burpees as possible in 20 minutes.

Joanne's Final Count - 127

Notes (to myself) about this workout: My goal was to do 120 burpees. To do this, I had to do 5-7 burpees per minute. I did 7 burpees for the first 7 rounds. I then did 6 burpees for the rest of the rounds. At round 14, I was ready to go down to 5 burpees per minute, but Shannon and Eric really pushed me to do 6. I kept wanting to drop to 5 reps but before I knew it, I was in the last minute. Admittedly, I'm not sure if what I do could be construed as a bona fide burpee. I think they're more like floppies. But I'll take it.

on cheating

This was the lovely omelet I ate at Venus. It was delicious! fathlete confession: I think I figured out the secret to the fluffiness of their omelette. I rock! They make a killer morning glory muffin, but at this visit, I opted out because I was gearing up for the challenge. I'm not saying that I'll never have their muffin. Right now I'm training myself to negotiate when I can have a "sweet" and what makes that "sweet" worth it. Though the challenge hasn't started, I've been in challenge mode since Jan 2nd. So far, so good. I've been eating in and eating well. I'm satisfied and feel good. Things are going better than I had anticipated.

However, I do think about what I'm going to have for my cheat meal. I want mention (again) that having a cheat meal is fine. (Just don't overdo it!) In fact, if you follow the 80/20 rule, you should be good. MDA did some posts on the 80/20 rule here and here. From what I gather, a "cheat" is meant to keep you sane and on track. I don't think it's a good idea to eat three gallons of ice cream and a tray of lumpia on a cheat day. But it is a good idea to have a little of this for pleasure's sake. Also, it's best to avoid a junk food overload for your "cheat." Not convinced? Read this. In short, a "cheat" is fine, but please avoid the "gorge."

Today's Small Victories
1) I said NO to the red velvet cupcake at Starbucks. (Insert me doing my victory dance.)
2) I survived those damn sprints.
3) I hit a 5# PR in the deadlift.

CrossFit One World WOD
Strength:
1/1/1/1/1 Deadlift
Final Weight: 195/215/235/255 (PR!)

Warm-up
Stretching for sprints.

Metcon:
8 x 100m sprint. Rest 1 minute between efforts.
Joanne's Final Time (in seconds)- 24/23/25/24/26/25/26/22

Notes (to myself) about this workout: My deadlift PR was ugly, but I did it without a belt. Woot! I still don't like the idea of doing max lifts as "warm-ups" but I'm hanging in there. Sprints really suck. I'm going to totally forget that I consistently came in last and was consistently spanked by at least 10 seconds. Instead, I'm going to bitch and moan about how big tonight's 7:15 class was. WTF Freddy?! Did you have to give out the ingredients to the 7:15 secret sauce?! Now everyone's gonna start showing up. Boo!

aaaand back to the lovin'! KUDOS to Miss Shannon for hitting a 285# deadlift. You rock, Shannon and I *heart* you so!

arm yourself!

In lieu of yesterday's nutrition seminar, I wanted to direct you to MDA's post on recommended reading, movie viewing, etc. For people who are newbies to the paleo or primal lifestyle, this should give you some great information. Hopefully, it will make your journey to the challenge more manageable. Also, if you are looking for an online food journal, check out Fit Day. I've never used it, but MDA recommends it (with some precautions).

Truth be told, I'm a teacher. I believe in arming yourself with knowledge so that you know what you're getting in to. Yesterday I noticed a lot of people having issues with letting go of the carbs such as noodles, pasta, rice, bread, etc. These feelings are natural. In fact, I feel the same exact way. However, if you arm yourself with the proper knowledge and listen to the arguments about letting go of grains, it will help you better understand how and why making such food choices are important. My advice to those of you on the challenge is this: take things one day at a time. I left yesterday feeling like we were expected to go completely cold turkey on the no grains (pasta, rice, potatoes, etc.) thing. With that, I wanted to remind everyone that this challenge is a stepping stone to better health. It's about learning good eating habits and heading towards consistency. The prizes are just a bonus. This challenge is about you and your lifestyle. Learn as you will.

Today's Small Victories
1) I went to Ole's Waffle House in Alameda to visit friends for brunch. Yes. I went to a "legendary" waffle house and didn't have a waffle. Instead, I opted for an omelet and fruit. I did okay and thought my meal was delicious! But it was tough not having the "legendary" waffles with butter and warm syrup that everyone else had. Sigh.

2) I've been rockin' out my food journal.

3) I added two pages to my inspiration corner.

CrossFit One World WOD
Strength:
5/5/5 back squat
Final weight: 95/135/155

5/5/5 press
Final weight: 45/55/65

Warm-up
Dynamic stretching

Metcon:
Complete 21/15/9 reps for time of calorie row and thruster 58#

Joanne's Final Time - 10:44

Notes (to myself) about this workout: Oh captain, my captain. I'm sure I do not like heavy lifting as a warm-up. However, Freddy is experimenting with some new programming. Though I don't agree with it, I'm sticking with my captain (until he really pisses me off. ha ha!). I knew my 5 rep max on the back squat was 155#, so I made sure I hit that. It was challenging because I felt cold. It was also hard to not hit a new PR. Two major lifts in 25 minutes really sucks. I don't do presses very much, so I have no idea what my 5 rep max is. 45# felt fine. 55# was challenging. 65# made me feel like that was it. I felt like I had more in me, but time was scarce and I still felt cold. Bleh.

The metcon was tough. The thrusters were crazy. Initially, I wanted to do 63#, but Freddy said he wanted us to finish in 10-12 minutes. With that, I knew I had to scale down just a tad bit. I was happy with my time, but man, I kept sucking air! On a good note, I think my row was better than it usually is. Yea!

resolutions.

Happy New Year! A new year brings new hopes, new dreams, new inspirations, and new goals. I've never done this before, but this is my inspiration corner. It's like a vision board. When I've done this in the past, I didn't take it so seriously. My corner isn't done yet, but I think it's off to a great start. My resolutions are simple:

1) Focus and keep my eyes on the prize. Finish the dissertation and get ready for the next phase of my life - even if it means I'm in school for another year. Everything I do now is preparing me to be Professor Joanne Rondilla.

2) Be open to love. Share love. Give love. Accept love. This isn't just in the romantic sense. In the past few days, I've learned the importance of something as simple as a compliment. Or letting a friend know that you're there for them. This is the year of love. The more I love me, the more I love those around me. It's better that way. It's less dramatic that way.

3) Be brave.

4) Get healthy.

5) Indulge in "me" time.

Today I went to the nutrition seminar for the Look Better Naked Challenge. The gist of the seminar is encased in this:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

I could go on and on as to why this rule of eating is important. However, I recommend you read In Defense of Food: An Eater's Manifesto or Food Rules: An Eater's Manual by Michael Pollan. Mark Sisson's The Primal Blueprint. These guys say it way better than I do.

Some things you need to know about the eating rule:
1) Peanuts and cashews do not count as nuts.
2) Calories count for something. You're aiming for 10-12 calories per 1 pound of body weight. e.g. If you're 130#, you're aiming to consume 1300-1560 calories per day. Don't ask why because I don't know the science behind the advice.
3) Dairy is not part of the list. Neither are legumes (beans) or corn.
4) You're allowed a cheat meal or cheat day. Ideally, you are allotted a 20% cheat. Note that the cheat is to help you stay on track and not push you off course. Freddy recommends that since the challenge is five weeks, you forget about the cheat day and just follow the eating rules. Personally, I disagree. I don't like the idea of a cheat DAY, but a small cheat like a mini cupcake or hot cocoa is just fine. (But that's just me.)

For those of you who are interested in doing your own Look Better Naked Challenge, here are the guidelines (as I understand them):

1) Take a "before" photo in shorts (for men) or shorts and sports bra (for women). The photo will be a full body including the face. This is because physical changes are prevalent in the face. (Note: I agree and will take a full on photo because of this.) The photo shoot will be set up in the back room and you can choose to have a male or female photographer.

For those of you One Worlders who want to know when you can take your photo, the shoot happens this Friday 7pm, Saturday 10am and Sunday at 11am. Please refer to the site for more info.

2) When you take your photo, the challenge starts. You can choose the lifestyle plan you prefer. Today's seminar focused on quality food and the principles from the eating rule listed above.

3) Though not required, it's recommended that you keep a food journal. I recommend this one. Freddy recommends that you check out the site and post your food intake to comments. Personally, I think this is going to be a major tool in being successful at the challenge. Whatever your method, write down what you eat!

4) At the end of the challenge, take your "after" photo. You must wear the same outfit you did in the "before" photo. Voting will happen in the back room. Only challenge participants will be allowed to vote. You will rank your top three men and women based on how much their bodies have changed over the course of the challenge. The top three men and women will be recognized. However, only the #1 man and #1 woman will split the pot. The other folks will get prizes of some sort.

For the challenge, I'm going primal because I like Mark Sisson's recipes. Plus, he allows limited amounts of legumes, dairy, dark chocolate, and red wine. That's an eating plan after my heart. I started the challenge yesterday and I strayed once only because I promised Angela we'd do cupcakes. I'm also keeping a strict food log. For now, I'm satisfied. Feeling good. Looking forward to getting on with the challenge!

Those of you at home can do your own challenge. Good luck! I wish you the very best!

tools of the trade: food journals

It's official. I have failed miserably. Up until Christmas eve, I was doing great with sticking to my "primal as possible" eating plan. I even cooked a gangload of veggies to bring to the family parties. However, if you put me near some homemade lumpia, I'm a goner. Then there was the red velvet cake, lo mai fan, pancit, and shrimp patties. Bleh. Thank heaven the challenge doesn't officially start until after January. There's time to beg for forgiveness.

With respect to the Look Better Naked Challenge, a crucial tool for weight loss is keeping a food journal. I can attest to this because during the very brief time I did keep a food journal consistently, it made me think twice about my food choices. There's even research about the importance of keeping a food journal. Check it out here.

I've ranted and raved about Color Code Mode products here, here, and here. Big apologies because I usually encourage people to give them out as gifts. With the holidays over, it kind of defeats the purpose of talking about their products. But here it goes anyway.... Besides, you can always give out or buy yourself a New Year's gift or an on-time, late, or early birthday gift. You can also give an "I care about you" gift!

It's no secret that my favorite of the bunch is the monthly calendar. I've been using them since 2006 when I bought it on clearance at Lucy. It was the best clearance item I had ever invested in. Since then I've been a devoted fan of the monthly calendar. I find that it's easy to use and the visual progress is just amazing! They have a weekly planner as well. I'm not a big fan of it, but I can see how other people would totally dig it.

The other item I'm totally in love with but wished I put it to better use is the Lean Mode Color Code — Not Your Usual Food Diary. I bought it last year and I kept up with it for about two months and it was great. Thing is, I made it more complicated than it needed to be by using way too many colors and codes. Also, I didn't like how bulky it was and wished that it was spiral bound like the calendar.

Well lo and behold.... there is a spiral bound version available exclusively on the Color Code Mode website. DAMN! I wish I noticed that detail because I would have added it to my monthly calendar order. Note: You can get this food journal at a better price on amazon. Please know that this is NOT SPIRAL BOUND! Trust me. You want the spiral bound!

For the Look Better Naked Challenge, I'm going to use this as my food journal. Unlike last year, I'm keeping it simple. Below is a sample page from their site. I like this journal because they have daily pages and then they're broken up with a weekly goal page. You can use it to track your food and exercise and other things you wish. It can be as simple or detailed as you like. Because you color in your progress, it's also fun! Check out the Color Code Mode site for more info.

Money saving tips: If you plan on purchasing from Color Code Mode, I recommend that you buy them in pairs because it's cheaper that way. Also, if you sign up for their email list, it will knock off $2 from your order. Please let them know that I sent you! (No, I do not get any perks. But in my annual order Jennifer Luhrs, who owns the company with her daughter Alexis always sends a nice note. I like supporting good businesses like this!) Finally, these products are WORTH EVERY PENNY!

you didn't think i was joking, did you?

Per our tongue-in-cheek conversation last night, I told Cheryl "Girl Crush" T. that I was going to post photos of her in my kitchen to help motivate me for the Look Better Naked challenge. Yeah Girl Crush... and you thought I was joking!

Here's the story.... Yesterday I mentioned that my chiropractor inspired me to go balls out and do the challenge. Dr. Jones said that staying motivated is the key in doing any sort of challenge like this. (As someone who has dropped 50 pounds in the past year, I trust his advice.) He suggested that I think about examples of bodies I think are healthy and fit - bodies that inspire me. I should collect photos of these examples and post them in strategic places like in front of my refrigerator and such. Immediately, I thought: "OMG. I need photos of Girl Crush!" Laugh all you want Girl Crush ('cuz I know you're reading this!), but I'm doing it. I'm sure the One World flickr page has some photos of you in your cop uniform. That one's going straight to my fridge! ha ha! I'll post one more of Girl Crush on my goal board... maybe one more in my wallet in case I decide to head over to Sprinkles and have a cupcake. Hey, a sense of humor is key in getting through the agony of giving up cupcakes, right?!

Joking aside, I think it's actually a good idea as long as your goals are realistic. I have no desire to be built like Angelina Jolie or our very own Jolie G. for that matter. It's just not possible for my body type. Also, I'm not inspired or motivated by celebrities, ce-web-rities, and such. In fact, most celebrities bore me. I also know that 99% of the time, what I see in magazines is fake. I'm a real gal and I'm inspired by real people.

With that, I choose Girl Crush as my inspiration because I think Girl Crush is just an awesome lady. Granted, I don't aspire to have her exact body. Her body is hers and my body is mine. I'm sure those six pack abs have no place on my body. For as much as I'd love to have her guns, I don't think I have the strength to carry them. I do know that my body will develop as it will. Girl Crush motivates me because she's an island gal like me and though I didn't know her at the time, rumor has it she was forty pounds heavier before CrossFit and could barely run 800 meters without stopping (Though slow, I've never had a problem running. Victory!). I think of that relative to where she is now and I'm just amazed! This is why I'm using her as my motivation guru. (I don't care if Girl Crush objects to the objectification. I really don't!)

I'm also going to use my little bro Jerry L. (Okay, technically we're not related. But I call him my bro because he's like a brother to me. Also, my real brother is named Gerry! Um, but with a "G" of course!) Jerry L. is another amazing athlete who inspires me. I cannot begin to tell you how much I love lifting sessions with him. I'm sometimes driven to tears when I see how much he can lift. I'm also inspired by the coaching that Eric G. gives during these sessions. Don't believe me? Watch this:So there you have it. In case you come to my house and are wondering why Girl Crush and Jerry L. are plastered on my fridge and goal board, you all know why! (wink followed by cheeky grin)

I know the challenge doesn't officially start until after the new year. But as I've mentioned, I'm slowly preparing. It started on Monday when I tried to make peace with the photo thing. My chiropractor suggested I look at this site to understand why the photos are important. It documents this guy's journey - where he goes from couch potato to uber-fit guy! I don't have the patience to look through them, but I thought this image was good to see. Today, I started to keep a food journal. I'm also adding a "Today's Small Victories" section to my posts. They're just personal notes - mostly silly - that remind me of the small changes I'm making to improve my health and get on with this challenge!

Today's Small Victories
Victory #1: Though I ate at Great Khan's while picking up my mom's Christmas present with my siblings, I only ate half of my order. fathlete confession: I can usually chow down a whole plate of the stuff and not bat an eyelash. I packed the leftovers and right now, I'm not even sure I want to finish it.

Victory #2: My brother ordered a strawberry-banana-chocolate crepe and for as much as I wanted to take a bite, I didn't. Resisting the crepe was easier than I thought.

Victory #3: I spent the day at my sister's office getting some work done. It's quiet and filled with LOTS of sweets - See's candies, Mrs. Fields cookies, caramel popped corn, Ghiradelli chocolate squares filled with caramel.... (Did I mention that I love anything with caramel?) It's tough being six feet away from an abundant supply of yummy goodness. I really wanted to tear into some chocolates. But I didn't. Yea me! fathlete confession: I had half a piece of James's rocky road because he made it and gave it to me as a gift. I took my bite and gave the rest to my bro and his wife. I also shared my bag with Miss Lori!

Warm-up
For ten minutes:
jump roping; each time you mess up on the ropes, you have to do 15 abmat sit-ups

CrossFit One World WOD
Deadlift 1/1/1/1/1/1/1

Joanne's Final Weight:
95# - 8 reps / 135# - 5 reps / 185# - 3 reps / 210# / 245# (PR!) / 250# (PR!)

Notes (to myself) about this workout: I hit a 10# PR. That's always good news. I knew I had more in me. But the last time we did deadlifts hitting a 10# PR wrecked me. I've decided to go on the conservative side because I'm really trying to avoid injury. I like a challenge, but I don't want to end up hurt. Tonight felt good. For my next deadlift max, I'm aiming for 260#!