LBN survival guide: assess and re-assess

Here's another dish I made during the holidays. Green beans in shallots, balsamic vinegar, and butter. You can find the recipe here. They were so yummy! Thing is, I stupidly made them the day before. When they made it to the dinner table, they looked dead - like they came from a can (not as lively as the photo). To keep the looking peppy and fresh, be sure to cook and serve immediately.

Here's the last of my LBN Survival Guide. I hope the advice helps!

The Fathlete's Guide to Surviving the Look Better Naked Challenge

At the end of the challenge, assess and re-assess. Ask yourself: What did you learn? How will you go forward? The challenge is not an easy process. With anything in life, it’s important to: stay grounded, be humble, and focus on the next step. Even if you feel like you’re falling behind, remember to aspire to always go forward.

Today's Small Victories
1) I'm feeling good!

Warm-up
Row 1000 meters
Extensive stretching and prep for WOD

CrossFit One World WOD: Deadlift/Burpee
Complete five rounds for time of:
5 deadlifts 155#
10 burpees.

Joanne's Final Time - 9:13 or 9:31 (something like that)

Notes (to myself) about this workout: I blanked out on my time so that's as best as I could remember. For some reason I wasn't feeling the deadlift tonight. Actually, the deadlift is one of those movements I feel like I should be better at but I'm not. Bleh. I was hoping to push it to 165#, but I knew I wouldn't finish in a reasonable time. Again, the search function on this blog is weird because it says that the last time I did this WOD was 2008. I'm sure I did this at least once last year. Anyway, last time I did this in 2008, I did about 140# and finished in 14 minutes. Given that, I think I did awesome today! Also, I did a full push-up (sort of. My burpees should be called floppies. Just sayin'.) for the burpee. I still need to work on those suckers!

LBN survival guide: reward yourself

I just saw Avatar this weekend. I'm a nerd. I loved it. My head is spinning and I don't know what to do. I can't wait to get the chance to teach this film. The students are gonna flip!

The Fathlete's Guide to Surviving the Look Better Naked Challenge

Reward yourself. You gotta get something for this, right? How about a massage at the end of the challenge? Some new clothing to go with your new body? A mini-vacation to Tahoe? Perhaps some private training sessions? Reward your hard work. That way, you have something to look forward to. I recommend that you not reward yourself with food. Save the fried chicken and waffles for a cheat meal, not a reward. (Do you really want to reward good eating with bad eating? Doesn’t make sense, does it?!) Like your goals, your reward should be meaningful. They should also celebrate your accomplishments – not revert you back to your unhealthy eating habits.

Today's Small Victories
1) I am still negotiating my feelings about the cheat. I'm surprised that I haven't been hit by a wave of guilt. Then again, my cheats are hardly worth mentioning. This weekend I loosened up a little bit. On Friday I had a piece of lumpia from a Thai restaurant. It was literally the size of my middle finger. On Saturday night I had buffalo wings because it was the closest thing to paleo I could get at restaurant X. (Sorry. Salad wasn't cutting it - especially since it was only served with fried chicken! Um, not that buffalo wings were any better but...) On Sunday night I shared a dessert with five other people. Two scoops of coconut sorbet with two pieces of banana lumpia between six people is hardly worth the guilt. Today I had a coconut milk from Fantasia. I'm done with cheating. Yes. This is victory.

Warm-up
Some slow rowing.
Shoulder rotations (much to Freddy's dismay)
Air squats

CrossFit One World WOD
Strength:
Back Squat
10x45# / 8x95# / 6x135# / 5x155# / 5x155# / 5x160#

Shoulder Press
8x45# / 5x55# / 5x60# / 3x65#

Cardio: Tabata dumbbell power cleans for total reps. Rest 1 minute. Tabata row for total calories. Rest 1 minute. Tabata dumbbell jerk for total reps. Rest 1 minute. Tabata row for total calories.

Joanne's Final Count - 51/42/61/42 15# dumbell

Notes (to myself) about this workout: I'm still trying to get the hang of the strength portion of the WOD. I'm almost there. I've decided that I would aim for a PR every other week. That means next week I'm aiming for 165# 5 rep back squat and a 65# - 70# shoulder press. By the way, I FINALLY got the hang of a shoulder press. All this time I was doing it wrong. Bleh.

The tabata WOD was great. Next time I'm jumping to 18# (if we have it) or 20#. I think I had good form, so I'm a total happy camper. Yea!

LBN survival guide: forgive yourself

I think mushrooms are the greatest things on earth. I could easily give up rice in exchange for mushrooms. These were made over the holidays. Simply take about three pounds of mushrooms (I used four different kinds: button, crimini, oyster, and shitake) and toss them in a packet of ranch dressing and olive oil. From there, I stuck them in the turbo broiler for about 10 minutes to roast. Since the turbo is small, I had to do this in four different batches. These things were yummy and didn't last very long at the table.

My stats this week are as follows... I lost 2.6 pounds and another inch off my waist, for a grand total of 5.6 pounds and 2 inches off my waist. This week I had 40 vegetable servings, 15 fruit servings, and 5 hours of exercise. I faltered a little toward the end of the week by having one piece of lumpia. It's still within my cheat range so I won't cry about it. I also had a little more dark chocolate than I had anticipated. I need to handle the sweet cravings with fruit. However, winter fruits just aren't as yummy as summer ones. Oh well....

The Fathlete’s Guide to Surviving the Look Better Naked Challenge

Forgive yourself. Sometimes you break and have a cheat meal or snack. It’s okay. You’re human. I promise that even paleo and primal’s best advocates get weak in the knees when in the vicinity of The Cheesecake Factory. (Anyone who doesn’t is a heathen in my book. Just sayin’!) If they break, so can you. It doesn’t make you a horrible person. It just means that you’re human. Ideally, your good/bad ratio should be 80/20. That’s right. You get a 20% cheat. Remember, cheat. Do not gorge! Please remember that a cheat meal, cheat snack, or cheat day is meant to help you keep your sanity and stay on the nutrition path. Take note of how those foods make you feel. I’ll bet that your taste buds have adapted a little bit and those foods just aren’t as heavenly as you thought they once were. Remember that feeling the next time you think you want to bathe in a vat of chocolate chip cookie dough!

LBN survival guide: think differently

This is an AMAZING rendition of a classic. I bought it off of itunes and I'm in love with this song again!


Here are two articles of interest. The Triumph of the Size 12s talks about model Crystal Renn, her book Hungry, and how "normal" is the new overweight. Fashion Magazine to Salute Large-Size Women talks about an upcoming issue of V, that is going to feature larger models on their fashion spread. The photos are amazing! fathlete confession: I've always wanted to know what it was like to be a model. My sister once asked me if I was interested in getting into plus size modeling. I thought she was crazy! But I still fantasize about it....

The Fathlete’s Guide to Surviving the Look Better Naked Challenge

Think differently. Stop focusing on all the food you CANNOT have. Spend less time fixating on the cupcakes, rice, pasta, tempura, ice cream, brownies, cookies, bread, lumpia, and other goods that are forbidden. Instead, think of all the crazy delicious things you CAN have. Hello, coconut milk smoothies! Hello chocolate-hazelnut cake! (Yes. You read that right. Robb Wolf has a recipe for it on his blog!) Hello banana-almond ice cream! Think about all the good stuff you’re going to eat and how good that stuff is going to make your body feel.

I’m a die-hard island girl. A Filipina born and raised on Guam, I love Filipino and Chamorro food. I WILL NOT let it go. I firmly believe that the heart of every culture’s cuisine has paleo/primal sensibilities. Living overseas taught me this. Other countries eat paleo/primal without even trying because veggies and fruit are so abundant (and cheap). Though meat is not central, it is definitely eaten as much as it is available and is present in most meals. (Note: If you’re a vegetarian, please stay away from Guam and the Philippines. Such atrocities do not exist there!) With the right tweaking, most ethnic foods can fall within the paleo/primal parameters. Simply put, I just replace rice and other processed carbs with a vegetable source. It’s easier than I thought! If need be, I’ll eat taro and yam. In my head, they’re acceptable and way healthier than rice.

Today's Small Victories
1) I managed to stay paleo while ordering Chinese!

Warm-up
Row 500 meters
Stretching and prep for WOD.

CrossFit One World WOD
Strength:
Bench Press 3/3/3/3/3
83/78/78/78

Overhead Squat 3/3/3
63/63/63

Metcon:
Four rounds for time of:
3 power cleans 63#
6 push or split jerks 63#
9 push-ups

Joanne's Final Time - 5:40

Notes (to myself) about this workout: I'm spent. Period. It wasn't until after the WOD that I realized you're supposed to flop for the clapping push-ups. I hated them so I resorted to regular push-ups. I'm still spent. Bleh.

LBN survival guide: keep an open mind

I love this performance. I need to listen to this song everyday!

The Fathlete’s Guide to Surviving the Look Better Naked Challenge

Keep an open mind. Obviously, the stuff you’ve been doing isn't working. So try something new. You don’t have to like it. Should you decide that "this shit sucks!" make sure your declaration is an informed one. Try a new kind of workout. Eat something new. Have a paleo/primal cooking party or potluck. Meet your friends at the local farmer’s market and make an outing of it. Open the minds of people around you. Feed them the stuff you’re eating. You’d be surprised at how well they respond. I know this because at family gatherings, my family knows that I will bring one to three vegetable dishes (um, along with deep-fried shrimp patties). In a meat-and-rice family, the veggies are always appreciated and always eaten with delight! The challenge is supposed to inspire a lifestyle change. The people you love are a part of your life. They are allowed to grow, indulge, and experience that change with you.

Today's Small Victories
1) I spent the morning at my sister's house waiting for an important package. The cookie-cake was still there. So was the sourdough bread. It was easier to stay away knowing that it was the same stuff from two days ago. Ew.

2) I listened to my body when she told me that she was still feeling under from last night's deadlifts. I went light on today's WOD.

Warm-up
Steady 1000 meter row
Two sets of:
10 push-ups
10 Eric's ab exercise

CrossFit One World WOD
2.2 mile walk

Joanne's Final Time - N/A

Notes (to myself) about this workout: My back is still wrecked from last night's deadlifts. Some people can walk in and do the heavy lifting as a warm-up. I'm just not one of those people. On double lifting days I now know that I have to get in there early and warm up. It's just too dangerous for me not to.

LBN survival guide: do your homework

The person who does these videos is a GENIUS! Many thanks to John W. for sending this over. I can't possibly think of why I would remind anyone of the chick in the video. ha ha!


Freddy posted this video. I think it's PURE AWESOMENESS! It's like CrossFit meets my love for all things 80s! It's a fathlete's fantasy made real. Yet another reason why I *heart* Sweden. xoxo!

The Fathlete’s Guide to Surviving the Look Better Naked Challenge

Do your homework. Read a little something or watch a little something on most days that will help you gain a better understanding of good health. This will ensure that health is constantly on your mind. Ultimately, the problem isn’t you. The food system in this country (and most industrialized nations) is pretty crazy! Seriously. Do we really need fast food? Do fast food chains really need to offer “super size” options? Does the girl at Starbucks really have to ask if I want a pastry with my coffee? Does Krispy Kreme really need to give me a fresh, hot-off-the-belt doughnut for FREE?! (Do I really need to be at these places to begin with?!) Does finding fresh produce really have to feel like I’m in the Sahara on a mad scavenger hunt for bottled water?! NO! The more you know about the food industry and its priority in making money (and not making you healthy), the easier it is to make better food choices. After arming myself with some knowledge, I decided that I've had enough. Eating is a political act. I would like to make my voice is loud and clear.

I recommend watching: Food Inc., Supersize Me, and any other well-done food documentary. I recommend reading anything that Michael Pollan has written. I’m also a fan of Mark Sisson’s The Primal Blueprint. I hear good things about The Vegetarian Myth. If that doesn’t work, visit websites by Robb Wolf and Mark Sisson. Yes, even visit MY website! I’m not a health expert, but I’m smart, sassy and funny as all hell!

Today's Small Victories
1) Is it me or am I totally rockin' it out in the kitchen?! Yeah!

CrossFit One World WOD
Strength:
Deadlift 75% of your one rep max 5(reps) x 3 (sets).
My lift sequence: 95x10 / 135x8 / 165x6 / 195x5 (this last sequence repeated three times)
We were supposed to do a max rep in pull-ups. I did them with the blue band and assistance from Roya. I got in 10 reps. I suck at pull-ups! With the band I can't get near the bar, let alone over it! Bleh!

Metcon:
Complete five rounds for time of 5 handstand push-ups (modified)/15 knees to elbows/200m run
Joanne's Final Time - 12:00

Some post-WOD ab work.

Notes (to myself) about this workout: I'm spent and I need to do more pull-up work. Kudos to me for getting 12 in a row on the knees-to-elbows. Woot!

bday greetings!

Happy Birthday to my nephew, Theo! He turns the big 1-7 today. Woot! It seems like it was just yesterday when he was a little baby. Here's a video of him from this weekend. His team was down 5-2 when he made this penalty shot. His team ended up winning 6-5. Enjoy!

The Fathlete’s Guide to Surviving the Look Better Naked Challenge

Have a plan! Stick to it as best as you can. For example, if you’re going out to a restaurant with friends, go online and check out the menu so that you know what to order in advance. Believe me, no one notices what you order. (That is, unless you’re a vegan. or and asshole. or both. just kidding. but not really. cheeky grin.) In social gatherings, it’s not a matter of what you eat. It’s the kind of company you are.

Planning means that you’ll have to figure out what you’re going to eat for the day or for the week. Prep accordingly. I pick two days out of the week where I’m going to cook 1-3 major meals that will last me. (I get bored with food very quickly.) Pack more lunches and cook more. If you're going to a social gathering where there won't be a lot of paleo options, it's a good idea to bring at least one dish you know you can eat. Again, people always appreciate a healthy dish.

Today's Small Victories
1) I survived the Filipino buffet (sort of). I bypassed the rice, lumpia, pancit and the desserts. I did great until I realized that kare-kare has peanuts! This is my first non-primal meal since Jan 2nd. I'm not sweating it. The peanut content is hardly worth mentioning. Things could have been worse. I could be a tray of lumpia fatter!

2) Today is my nephew's birthday. I was stuck at their house alone for about twenty minutes with a HUGE Mrs. Fields cookie-cake, a pot of hot rice, and an abundant supply of bread and butter. Amazingly, I didn't touch any of these delights. Instead, I ate the salad that I packed and had a little cheese (I still do dairy. MDA says it's okay.) while waiting patiently for my sister and her family to some home. Again, this could have been a disaster. I could have eaten a cookie sandwich stuffed with rice, dipped in sourdough bread, and butter. Um, did I mention this happened after today's WOD when I was famished?! Monuments should be erected in my honor for exercising such self control!

CrossFit One World WOD
Strength-
Back Squat 5/5/5
135/155/160 (5#PR!)

Press 5/5/5
50/60/60 (I did a 70# attempt, but failed)

Stretching

Metcon-
Complete 30 wall balls for time (12#). Rest 1 minute. Repeat for a total of four attempts.

Joanne's Final Time - 1:33/1:40/2:00/2:06

Notes (to myself) about this workout: I agree with the twins... wall balls are not for the vertically challenged! I usually do 14#, but Freddy really wanted us to hit the 10' mark. That's why I dropped down to 12#. I like to think I hit most of the reps at the mark. I'm not sure. It was hard to tell because there was a rope in my way and I wasn't directly under a grey box. The key to wall balls is having a good breathing rhythm. Tonight I just felt a little off and I think my rest time was too long. I need to push next time. I also need to avoid working out next to Louie and Andy.

My press was off today. Again, I'm not into the heavy lifting as a warm-up, but I'll hang in there as best as I can.

hot damn!

I went to the Nike Store in SF and found a slew of workout shirts I wanted to get. This one is on my wish list. It's very very ME.

With the photos taken care of, the challenge has officially commenced. The prizes have been officially announced. Can I just say that I would LOVE to win it just for the chance to go to the Robb Wolf seminar?! Sigh. If I had $200 I'd totally sign up in a heartbeat. Alas, no go. I guess this means I'm going to have to work this challenge, doesn't it?

Anyway.... The photos weren't as bad as I was anticipating. Um, it also helps when you don't have to actually look at the photos. I've started going primal on January 2nd. My numbers from 1/02-1/09/2010 are as follows... I've lost 3 pounds and 1 inch off my waist. I have eaten 16 fruit servings, 40 vegetable servings, zero fried foods, 2/3 of a cupcake, and four hours of exercise in seven days. Admittedly, I feel good. I haven't gotten the headaches, the shakes or weird carb withdrawal symptoms that people sometimes get. (When I was first diagnosed with diabetes, I cut carbs COMPLETELY for about three days and I was a total mess.) It's not as bad as I thought. My only weak spot is when I smell desserts or fresh bread. Then I get weak in the knees. My coping strategy is to just bite the bullet and work through the craving. Also, carbs conk me out and if I just remember that, then I'm okay with not having them. My other strategy is to have a small piece of dark chocolate. That works every time.

Finally, I ran three miles today with Lori. Yea!

The Fathlete’s Guide to Surviving the Look Better Naked Challenge

Build your arsenal of tools to help you develop your plan of attack. The challenge is not easy, but (like many things in life) it can be incredibly fun with the right tools! I recommend:

a) Food journal. If there’s anything that has proven weight loss success, it’s keeping a food journal! Being accountable for what you eat makes you think twice. Do you really want to write down that you had eight cupcakes in one sitting?

b) A scale, a digital camera, or other measuring instruments. I start each day by weighing and measuring myself as a way for me to connect to my health goals. Actual poundage doesn’t mean much, but measuring does. You can use myo tape to measure yourself. You can also take weekly photos of yourself.

c) Kitchen utensils. I personally love santoku knives, paring knives, a hot pot, a turbo broiler, a reliable set of pots and pans, green bags, and a magic bullet. Pretty plates, silverware, and glasses help too.

d) Stuff to pack your food with. I swear by zip loc containers and a byo bag. A re-usable ice block helps too!

e) Wall calendar. (No. I do not own stock in their company.)

f) Cool workout gear. Nike is my personal favorite. If I could afford it, I would love lululemon too!

g) Anything that will get you eating better and hitting the gym. If you have some personal favorites, let a sister know, will ya?!

LBN survival guide: build your support system

Freddy posted a photo of brussels sprouts today. This is my version of them made with browned butter, garlic, and sage. Per Freddy's recommendation, I'll definitely try to brown them to a crisp and make them with olive oil. I made these for Christmas lunch and dinner. They were easy to make and people really liked them. It's definitely going to be on the potluck rotation list!

On to the survival guide.... I should note that yes, it is a little weird for me to have a survival guide considering I'm still working on my goals and such. In truth, I'm writing it as a reminder to myself about the things I need to do. With that, I see no contradictions.

The Fathlete's Guide to Surviving the Look Better Naked Challenge

Build your support system. Tell everyone you know about the challenge. Ask for their support and encouragement. Also, ask them to hold off on giving you cupcakes and other items of delicousness until after the challenge. Your support system will mean the world to you when you’ve just discovered that Starbucks now sells red velvet cupcakes. Your support system will tell you that you are better than that fatty, preservative-laden, probably-looks-better-than-it-tastes cupcake. This will give you the strength to just walk away! Ahem. Not that I’m speaking from experience or anything….

Building your support system also means giving support back. Don’t just take the love. Share it too! Besides, your support system may be part of the challenge. They may want to join you in the challenge. They may want to help you cook or go grocery shopping with you. They may have been on a similar journey and have a plethora of advice to share. That’s what support is for. Seek it and take advantage of it!

Today's Small Victories

Warm-up
Run 800 meters
Warm-up weight sets

CrossFit One World WOD
Bench Press 5/5/5/5/5
73/78/83/83x3

Overhead Squat 5/5/5
33/43/53

Notes (to myself) about this workout: Today's originally posted WOD was INSANE! I appreciate how ambitious the WODs have been this week. But by day #4, my body was a little wrecked. In my head, I knew I'd do the strength portion but not the ropes.

I needed a less intense technique-driven day like today. I didn't do a lot of heavy lifting, but my body needs the rest.

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.