Regret

Regret – a 6 letter word that plagues me every day.

After 14 months of hating my life abroad, I have finally reached a place of happiness 3 months before we leave.

Don’t get me wrong, I am beyond grateful for having reached this point. But looking back, I have so much regret over how I wasted our time here.

I’ve started venturing into the city once or twice a week, and each time I’m there, I think about how differently our life could have been if only we had made some different decisions a year ago.

I wish we would have lived in Amsterdam. This one wasn’t solely our fault, but had I been in a different mindset, maybe we would have pushed harder to find housing within the city. Living in Amsterdam would have provided more opportunities to work and meet people – both of which could have fostered happiness a bit sooner. But, I didn’t want to meet people. I didn’t want to put myself out there and try to find work. I wanted to isolate myself and count down the days until I moved “home.” That’s not okay.

I wish we would have traveled more. We traveled a good bit, but we could have traveled so much more if I wouldn’t have set so many limitations on our traveling. Traveling made me anxious because it wasn’t routine. Food was different, I couldn’t workout like normal, and I was scared of gaining weight. That coupled with worries over boarding S (the pups) meant travel was limited to MAYBE once a month. Looking back, none of those are good enough reasons to avoid traveling.

I wish we would have been more social. Since D’s coworker (N) has been visiting more, we have went out more, and it has been so much fun. It makes me wonder how different our life here might have been if we would have said yes to more invites in the beginning.

I say “we” in all of these, but ultimately it was I who held us back. D was up for living in Amsterdam, he wanted to travel more, and he would have been more social (both here and in Fairfax) had I been in a better mindset. I think one of my biggest regrets is that I not only ruined this assignment for myself, but also for him.

As our time here slowly dwindles down, I am trying to make the most of every day. We have multiple trips planned. I am saying yes to anything we are invited to, while also trying to invite people to things myself. I am going into the city more and trying to soak it all in before we move. I even tried to convince D that we should move into the city for the next 2.5 months, but he wasn’t in favor of that idea. I also tried to see if we could get our assignment extended, but right now nobody (D, his boss, etc) really trusts that I won’t fall apart again in 3 months.

So, as much as I try to make the most of every day, I do live with so much regret for our time here. Realistically, I know that I couldn’t help most of what I was experiencing. I didn’t choose to struggle with ED or depression or OCD or anxiety. But, I did allow myself to continuously slip further and further away from recovery, without really trying to push forward. Once again, I allowed ED to tarnish an amazing opportunity, while I turned a blind eye and let it happen. There are parts of our life here that I don’t even clearly remember because I was so wrapped up in my downward spiral – none of this is okay with me.

Although I have many regrets over our time here, I also am extremely grateful for the opportunity to learn and grow. I am grateful for the place I am in now – a place where I can choose to go to dinner and drinks with friends without anxiety; a place where I can choose to not work out because I am sore or I just don’t want to; a place where I can plan a trip with a new friend and know I will enjoy that trip without worrying about food; a place where I can eat lunch in Vondelpark by myself; a place where I can trust that my best friends will always “be there” and love me, no matter where we live; a place where I am happy. Each day, I still have to choose recovery, but that choice is a little easier now because I WANT recovery.

I have found happiness and I never want to let it go.

“We spend our whole lives worrying about the future, planning for the future, trying to predict the future, as if figuring it out will cushion the blow. But the future is always changing. The future is the home of our deepest fears and wildest hopes. But one thing is certain when it finally reveals itself. The future is never the way we imagined it.” – Grey’s Anatomy

Learning and Growing

I’ve slacked on my blogging goal for 2016.

My other goals are going well, so I’m being lenient with myself about this one!

The past few weeks have been more of the same – going through the motions, biding time until we move home. I am to the point where I know it’s so close, but like a kid anxiously pushing through the last two months before summer break, I am finding it hard to be patient. I am taking life one day at a time, trying to enjoy the last little bits of the life we carved out for ourselves here.

That being said, when D came home two weeks ago with news that one of his co-workers I knew in the states would be visiting soon, I was super excited! I have only hung out with said co-worker a handful of times, I don’t know her very well, but it’s funny that the thought of a familiar face can be comforting when you are missing home.

I think I bugged D every day to make sure he finalized plans – I’m sure that wasn’t annoying at all! 🙂

On Saturday, we met his co-worker to show her around a city we live close to. It was such a fun day! We met up with her around 1, and I assumed we would spend a couple of hours, be home by 4-5, workout, and eat dinner. After a day’s worth of touring the city, we ended up at our favorite bar and stayed until well past 7 talking and enjoying each other’s company. Like I said, it was nice to see a familiar face!

Although I had a great time, it was in my reflection of the time that I realized just how special this day was in terms of recovery.

Before we moved, I had plenty of opportunities to hang out with D’s co-workers – not just this one, but many others – but I chose not to. Not because I didn’t like them, but because the thought of spending time with people I didn’t really know well scared me. These people weren’t by best friends who knew my nuances, habits, and routines. They didn’t know that eating dinner after 7 made me anxious. They didn’t know that simply eating dinner in front of them would make me anxious. They didn’t know that half of the time during a conversation, I had no idea what to say or do or think, that I was anxious and sweaty and wanted to cry.

At that point in my life, I wasn’t at a place where I could be comfortable spending time with people outside of my little circle. I had just recently invited my people into my comfort zone – I was just over that stage with the people I trusted – I wasn’t ready to step outside of my comfort zone and brave the world of time spent and conversations had with acquaintances.

But, as proven by Saturday (and a few other times before), I am ready for that now. I was able to have conversations with this person – not just responding to questions, but also starting conversations of my own. I talked to her when D was at the table, and when he was away. I felt comfortable being myself and I could feel that comfort zone behind me – I wasn’t inside of it anymore. It wasn’t holding me back.

I also enjoyed a meal, a snack, and a beer with D and his co-worker. I ordered what I wanted to order, and I ate as much as I wanted to eat. At one point, I did look over to her plate to see how much I had eaten in comparison. But, after I realized what I was doing, I consciously made myself stop. I know how much fuel my body needs, and I know how to eat accordingly. I don’t have to compare my food intake to anyone else’s. That was huge. As we were walking around the city, I spotted a stand for a delicious sweet treat that I wanted her to try – I split one with D, too. At our favorite bar, I had one beer, with no desire to have another, so I didn’t. Usually, when in an uncomfortable, out of my comfort zone situation, I would drink to feel comfortable, but I didn’t need to. I was able to relax and enjoy conversation and company without help.

Finally, as the night came to a close and we headed home, I began to panic a little about the fact that I wouldn’t be able to eat dinner until after 8:30. A year ago, that, coupled with the fact that I missed a workout, would have sent me over the edge. Not this time. I had a conversation with C about how it was just one day, and in the grand scheme of things, had zero impact. I ate dinner and went to bed.

The past 14 months have been hard. Yes, I have had an amazing opportunity to travel Europe, live in another country, meet so many people, learn so many things. But, there were times when I hated my life. I was depressed, I let food control me, OCD has been tough, and I’m leaving here with more scars (mentally and physically) than I came with. Ultimately though, I have learned so much about myself and I have grown more than I ever imagined possible. Being here forced me to take sole responsibility for my recovery and for my life. It made me hold myself accountable. It showed me just how supportive an amazing group of “home team players” could be.

14 months ago, I would never have experienced Saturday the way it played out. I would have been anxious, quiet, and reserved. I would have eaten too little and probably drank a little too much. I would have told D we needed to leave at a specific time to be sure I worked out and ate dinner before 7. I wouldn’t have had fun, nor would I have been very much fun.

I needed Saturday. Yes, I needed a familiar face and familiar conversation. But, I also needed the opportunity to see just how far I’ve come.

I am proud. I am thankful. I am happy.

“Just when the caterpillar thought the world was over, it became a butterfly…”– English Proverb

Day by Day. Hour by Hour. Minute by Minute.

This week has been interesting.

To start, D had a meeting with his boss on Monday. I had big hopes for this meeting. Big, misguided hopes. Hopes that were quickly shattered when D didn’t bring home any new information regarding when we could possibly move home.

This meeting set the tone for the week. A tone of frustration and disappointment, while trying to remember D is not to blame and shouldn’t be the target of anger.

I spent Monday on the couch, with Netflix and tears.

Tuesday and Wednesday were a little better. I refocused myself. As disappointed as I was, I felt okay after a long conversation with D. I was in a better mindset and I set about my week, finding as many tasks, chores, and distractions as possible to keep me busy. I blogged, I studied for two upcoming tests, I did some trip planning, I went for walks with S, I read, and finally, I got really desperate and cleaned the house.

I felt happy(ish), I felt like I was doing something (even if it wasn’t what I wanted to be doing), I felt okay body-image wise, I felt okay anxiety wise.

Thursday was just okay. I could feel the anxiety rising, but I continued to distract and refocus that energy. There were times I struggled, but overall, it was a success.

Then today. I knew when I couldn’t sleep last night that today would prove to be a little more difficult. It started at 8:30 when S woke me up to go out. Usually, I get up when she wakes me up and we start our day – routine has been key to most “good” days. But this morning, instead of starting my day, I decided to crawl back under the blankets and sleep the day away…never a good idea.

When I woke back up at 9:45, I felt even more shitty. The negative self-talk started right away – “you won’t walk as many miles today because you woke up later,” “your abs aren’t going to be as visible because you woke up later,” “maybe you shouldn’t eat as much breakfast because you woke up later.” It went on and on and on.

And, because I woke up in this mindset, the exact things I thought played out. My morning was a little worse than most mornings, but I set myself up for that.

Morning faded into afternoon, and it wasn’t until C text me that I was able to snap out of this downward spiral. Sometimes texting her is like talking things through with myself. I write the text (okay, more like novel) for her, but as I’m typing it, I’m realizing things about myself and the situation that I couldn’t see before. Maybe it’s having someone outside of my head’s input, or maybe it’s taking a second and really evaluating how I feel, or maybe it’s a little of everything, I’m not sure, but it helps.

So, as I’m texting her, I realize a couple of things.

First, I may be biased, but I have the strongest, bravest, most supportive best friend. In just the two years (it feels like so much longer) I’ve known her, there have been ups, downs, twists, and turns and she takes them all in stride. She’s a rockstar. I’m not sure how I “did life” before meeting her and I’m glad that now I don’t have to do life without her. Sappiness aside – she puts up with me and loves all the weird, awkward, unlovable parts, and I’m pretty damn grateful.

Second, I’ve put myself into another hole while living here. I don’t think it was intentional, but I realize now that I did it to myself. Granted, there were things that were out of my control that helped me pick up a shovel and dig a little deeper, but I was the one who initially jumped in and started digging. Every time I refused to meet people, the hole got deeper. Every time I chose to engage the negative thoughts about living here, the hole got deeper. Every time something out of my control happened while living here (not being able to work, frustrations with living abroad, no English-speaking volunteer opportunities, etc), the hole got deeper. But, knowing that I am the one who initially started digging that hole, and voluntarily jumped in helps me take responsibility for my unhappiness here. And taking responsibility for my unhappiness helps me to do the opposite – take responsibility for my happiness here. I’m working on ways to do just that!

Finally, I’ve started to see that all of the negative, unhealthy behaviors, thoughts, etc. are symptoms of something bigger – anxiety. It’s taken a long time for me to come to that realization. I’ve always seen my ED and body image issues, depression, anxiety, and more recently, any thoughts about self-harm as separate, individual things. But, they aren’t. When I feel anxious and I can’t breathe, that’s when I think, “I really need to skip lunch today,” or “I’ve gained weight,” or “cutting would make me feel better.” All of the behaviors, thoughts, etc. are all just negative coping skills that make me feel “better” when I’m anxious. Now that I have that information, it’s a lot easier to choose the opposite.

It’s going to take time to fully be on track with choosing only healthy coping skills – this is a day by day, hour by hour, minute by minute journey. But, eating when I want to restrict is a lot less guilt free when I remind myself that the whole reason I didn’t want to eat was because I was anxious.

Today has been hard. That wake-up call text from C wasn’t until 1pm (long-distance/time difference problems) – I had already skipped my normal 10:30 snack and lunch. But, I have the power to do the next right thing, and if that means lunch will be at 2:45 today, then so be it.

This is my journey. A journey to health, happiness, and positive coping skills when I am anxious. I will keep fighting, I will keep learning, I will keep pushing forward.

“Fall seven times, stand up eight.” – Japanese Proverb

September: Month of Crossfit and Paleo

It has been a whirlwind of a summer (hence why I have been completely MIA). 7 visitors, 4 countries (including multiple trips to some countries), and 4 months later, we said goodbye to our last visitor yesterday (until my dad visits in November).

To say the past four months were “fun” would be an understatement. I had the opportunity to hang out with my cousin G and explore Amsterdam a bit more, travel to Paris with C and make memories that will last a lifetime, visit London, Dublin, and Paris with my sisters, explore London a bit more with A and J (as well as spend a day in Brussels), and finally show my grandma around both Paris and London. See a theme here? Everyone wanted to visit Paris and/or London! Both fine by me!

Although we had an amazing summer, D and I were both feeling a little “off” with our food choices and our workouts. With traveling so much, it’s difficult to always choose the healthiest option when eating (who wants to pass up Parisian food?) and even more difficult to stay on a specific workout routine. It was definitely easier some weeks than others – C and I enjoyed many fun workouts together and I can’t wait to continue that when I move back! But, overall, we felt like we could use a little refresher in both the exercise and nutrition realm.

And thus was born D’s idea of a month of Crossfit WODs and Paleo meals.

If you’ve read any of my past blog posts, you will know that lifting is a HUGE part of my life. I love creating our workouts, lifting heavy, and pushing myself to new PR’s. Lifting also happens to play a huge role in my recovery. So, the idea of switching up our normal routine from heavy, strictly lifting workouts to more functional based Crossfit workouts scared me a bit. Honestly, I didn’t really understand Crossfit. D and I had been to a box before, but the workouts always felt a little thrown together, off the cuff, go do 40 deadlifts and call it a day type workouts. But, I committed to this and I was determined to learn as much as I could so that I could give it my best. I have learned so much!

After a lot of research, I created our workout schedule for the entire month. 3 days on, 1 day off. We start each 3 day cycle focusing on 1 modality (metabolic conditioning, gymnastics/body weight, or weightlifting/powerlifting) during our WOD, then increase to 2 on day 2, and finally 3 on day 3. Each day starts with a warm-up (in our case it’s usually a run with our pup who is full of energy and needs the exercise), then we move on to a specific skill (this is where my personal training/love of heavy lifting plays a role – these are usually pyramids of a core lift such as bench, squat, or deadlift, OR some bicep/tricep work), and finally we finish with the WOD and stretching.

The other part of this month’s changes was our diets. We generally eat very healthy/clean. Lots of fruits and veggies, high protein, low sugar, etc. But, we decided to go all in and give paleo a try. Full disclosure – I refused to give up my protein pancakes for breakfast, so we aren’t doing this 100%, but we are doing our best. I’ve really enjoyed trying many new paleo recipes and making sure we are eating nutritionally sound foods.

So, I say all of that to preface this:

9 Things I’ve Learned From A Month of Crossfit and Paleo

1 – It’s okay to not be “all or nothing.”

This has been huge in both our workouts and our diets. I enjoy doing the heavy lifts, so I still include them occasionally, alongside our WOD. But, this has mainly played out with nutrition. I’ve learned that we can still be committed to eating paleo AND I can still enjoy my protein pancake. It doesn’t have to be one or the other. We’ve had quinoa or brown rice with some of our meals, we’ve had some non-paleo foods when we are out and there is nothing else to eat, and that’s okay. After this month, we are taking a trip to Italy, and then taking a trip home to the states 2 weeks later. I’m sure we will eat whatever we want to on either trip, paleo or not. We want to do the best we can at eating whole and nutritious foods, but we also are going to keep a percentage available to just live. This is where we will fully rely on the 80/20 rule with paleo. 80% of the time we will try to eat foods that align with paleo, while the other 20% we will eat foods that wouldn’t necessarily fall into the paleo category. This helps alleviate that “all or nothing” mentality that I sometimes fall into. 🙂

2 – I’m hungry ALL of the time (and that’s okay).

I don’t know what happened, but I think something between switching up my workout routines and eating habits changed my metabolism. Going from restricting to eating while lifting was a huge change for me – I ate so much more than I thought possible, and it was what my body needed. And that amount has jumped up again. Sometimes I get a little freaked out that eating more will cause weight gain, but I try to just focus on eating when I’m hungry, stopping when I’m full, and knowing that my body knows what it is doing, while sometimes my brain (ED) might not.

3 – Rest days are important.

Before we started including Crossfit type workouts in our routine, I HATED rest days. I felt lazy, I felt like they were pointless, and I didn’t want to include them. But, now I see why they are so necessary. After 3 days on of running, lifting/accessory work, and a WOD, my body NEEDS a rest day. And rest days are just that – I don’t do anything (except my normal walks with the pup). So, appreciate your rest days – your body needs time to recover!

4 – So is stretching.

Something I hated even more than rest days – stretching. And I never did it. I am a certified personal trainer, I include stretching in ALL of the plans I write, but I refused to actually do it myself. After almost a month of struggling through overhead squats, snatches, and cleans due to lack of flexibility, I clearly see why stretching is VERY important, and I am starting to incorporate it after every workout.

5 – I can stick to a specific way of eating and NOT feel like I’m restricting.

This has been HUGE for me! Going into this month, I was concerned that removing certain foods might push on that restricting trigger and lead to more and more foods being cut out. But, I am happy to say that it hasn’t! I credit a large part of that to the 80/20 rule and staying away from the “all or nothing” thinking.

It was a little difficult in the beginning. I don’t think that I realized that my appetite might change and I may need to give my body more fuel. But, once I started relying on hunger cues, and not focusing on how much I was eating, but eating when my body said to, it became a lot easier to not feel like I was restricting. Which, leads me to my next point.

6 – Listen to your body.

This has always been one I struggled with, and I’m sure it will almost always be something I struggle with. But, it has gotten easier, with time. My body knows what it needs. It knows when it needs rest. It knows when it needs fuel. It knows when it needs sleep. On the other hand, sometimes my brain (ED) doesn’t care what my body needs – it only cares about what it wants. So, in those moments, it’s become very important to step back, separate the two, and choose to listen to my body over my brain. I’m still learning and every day is a chance to practice and choose my body and in turn, recovery.

7 – Functional lifts are just as important as main lift PR’s.

Another difficult one for me to grasp. I have always been focused on numbers. And lifting was no different – I wanted higher numbers, I wanted to be the best. So, to step back and not give those numbers power for a little while has been a little scary. I am worried that I will lose some of my strength gains. But, I also have seen improvements in so many areas. It’s awesome to PR bench press, but I also want to be able to do a snatch, and at this point, I don’t care what that PR weight is! After this month, I am looking forward to returning to the world of heavy lifting and maxing, but I am also excited to combine the best of both worlds and continue to include functional lifts alongside the big PR lifts!

8 – I am scared of handstands.

I don’t know when this happened. As a child, I loved to do cartwheels, handstands, etc. But, after trying to do handstand pushups, I realized that handstands actually terrify me and I need to find a substitute exercise (or get over my fear…).

9 – I am strong, but I will always have room to grow.

This one encompasses all aspects of my life, from physical to mental. I have shown myself my strength, and I am so much stronger than I ever thought I was. But, I always have room to grow and push myself to new and better things!

Crossfit has kicked my ass. Going from a plateau in my normal lifting routine to a Crossfit workout everyday has been a tremendous change. I am always sore after a workout. I look forward to pushing myself in new ways. Changing my diet (even though it wasn’t a huge change) has also been a wonderful experience. I can’t wait to incorporate and combine everything that I’ve learned through this past month in with my “normal” routines starting in October.

To end, I want to share Greg Glassman’s Crossfit in 100 words – this isn’t a diet, this isn’t about being skinny or looking a certain way…this is about training for life.

“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. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” ~Coach Greg Glassman, CrossFit Founder and CEO

Quick Update

6 days.

6 days is currently the maximum amount of time I can go with eating out every meal in another country without going into panic mode.

Day 6 – panic set in.

But, our Italy trip was longer than 6 days. 4 days longer. That was 4 more days of eating pizza, gelato, pasta, and all kinds of baked goodies. 4 days of not being on a routine, of not having breakfast, and of not working out. But also, 4 days that I was determined to spend exploring with D, learning the culture, and having fun – not ruining our trip over something as insignificant as food.

So I fought. I focused on the fact that even though we weren’t in our normal exercise routine, we were walking 8+ miles a day through the cities of Italy. I focused on the fact that my body still needed my normal amount of food, no less. I talked things through with D and he was very supportive. I reminded myself that 10 days without a routine with eating and exercise doesn’t mean I will gain weight, lose muscle, or be incapable of lifting when I got home. I continued to eat the same foods I ate the first 6 days. And I enjoyed them.

When we got home on Monday, D and I decided this week would be geared to more “clean” eating meals. Not because we NEEDED to but because we wanted a small detox from all of the heavy foods we ate in Italy. We are focusing on eating higher protein since we weren’t able to eat as much on our trip. But, D’s family is also visiting this week, so we are being flexible with this. Everything in moderation – even “clean” eating. 🙂

I am proud of my progress and how I handled our trip to Italy. But, I know that I can’t stop there. I have to keep pushing on. I want to reach a point where a trip to Italy wouldn’t phase me because I know nothing will change in a week.

My next challenge starts in 3 weeks. D is going to the UK on a business trip for a week. I am staying here by myself (with the puppy of course). It would be a lie to say that I’m not apprehensive at the thought of no accountability or breaks from being alone with my thoughts for a week. But, I am also excited to have the opportunity to step up and see what I can do alone.

In the next few weeks I plan to set coping skills in place to be safe. But I don’t want to go into the week fully relying on others for accountability or with the thought that I will fail. I want to hold myself accountable. I want to prove to myself that I can do this. I NEED to prove to myself that I can do this.

“I’m a survivor

I’m not gon give up

I’m not gon stop

I’m gon work harder

I’m a survivor

I’m gonna make it

I will survive

Keep on surviving”

Macros and Lifting

When will life be more than macros and workouts?

Don’t get me wrong, I still stand by IIFYM! Macros gave me a freedom with food that I had never experienced before!

And working out – I enjoy my workouts now! Lifting makes me feel powerful and gives me bigger, healthier goals. I’ve even thrown some running into the mix; though I still stand by the fact that I HATE cardio! 🙂

But, I still feel a sense of definition or control from these things.

By lunchtime, my entire days worth of food is written down and calculated. Any deviation from that plan leads to instant panic. Yes, my meal plan is higher than it used to be. It includes foods like Oreos, chocolate, and snack foods. But, if something that I want doesn’t fit, I am not okay with eating it anyway. If I change my mind about a food, I must first consult the plan before actually eating the food.

I became very aware of this yesterday. Every week D and I make a menu. This week we were supposed to have fish tacos. Long story short, our normal grocery store was closed and the one we went to didn’t have our usual tilapia, so D bought a different (breaded and marinated) kind.

When I was calculating my macros yesterday, I noticed that one piece of tilapia was over double the macros it usually is. I panicked. Quickly, our favorite fish taco meal turned into a piece of tilapia and some quinoa – that’s the only way I could get it to fit my macros.

Throughout the day I was angry – I wanted fish tacos for dinner. That was what I had planned on and what I was looking forward to. Lunch was lacking due to the high dinner macros and after lunch I wasn’t satisfied. I found myself going back to the pantry again and again trying to find something to make me feel better. But, I only felt worse.

Instead of being proactive and realizing this spiral I was in, I let it get the best of me. When I wasn’t in the pantry, I sat on the couch sulking or sleeping – sleeping is usually one of my semi-negative coping skills because I use it to shut everyone out.

When D got home and asked what the plan was for dinner, I told him about the macro issue. I didn’t explain how my day had taken a downward spiral because of the macros, simply that we would not be having fish tacos for dinner.

During our workout, I started talking to C and K. With a more clear head, I decided to ignore the macros for the night and eat a more filling dinner than quinoa and tilapia. It wasn’t fish tacos, but it wasn’t so blah either.

I still fought the thoughts the remainder of the night. Between knowing I went over my macros and knowing I spent a large part of my day asleep on the couch, I ended up skipping my normal protein shake. All in all, calories probably evened out at a severe cut to my protein intake. But, I was weak. I couldn’t shake those thoughts and feelings.

So, what I realized was this – even though I eat things I enjoy now, even though I eat more than I used to, I am still controlled by macros. I still wake up thinking about food. I still go to bed feeling the fat on my stomach. I still feel panicky when my macros don’t add up right. And, do I really want to spend the rest of my life like this? Hell no!

K pointed out that with time, we will stop being so reliant on macros, or whatever else we are using. That we will not be counting macros when we are 40. I hope she is right!

I had this same realization today with lifting. I enjoy lifting. I look forward to lifting. But I also see lifting as the piece of the puzzle that is keeping me healthy. So when D decided we should probably push deadlift day to tomorrow, I immediately felt the panic kick in. I took S on a run this morning, but a part of me feels like that wasn’t enough. If I start my day knowing it is a rest day then I feel safer not working out. But I started today thinking I would go on two runs and deadlift. Once that plan changed, the feeling of safety fell away.

I want to live a life at peace with myself. A life where fish tacos are okay if that is what I want, even if it doesn’t fit my macros. A life where pushing a workout to the next day isn’t a big deal. I want to realize that as long as I am eating healthy and exercising moderately most of the time, one day of being “off” won’t matter.

D and I are heading to Italy next weekend. I am beyond anxious over this trip. I’ve talked a big talk about all of the gelato, pizza, and pasta I will eat – but inside, I can’t stop thinking macros and lack of lifting. But, this is exactly what I’m talking about with this post. A vacation should be fun – not a time spent worrying about what I will eat or when I will workout. It’s going to be tough, but I know I am stronger!

“Maybe there’s a way out of the cage where you live

Maybe one of these days you can let the light in

Show me how big your brave is.” – Sara Bareilles

Today is HIIT day…

HIIT (high intensity interval training) is a form of cardio that allows you to get your heart rate up for short intervals with rest periods between the intervals. HIIT sessions don’t last long – usually a total of 10-30 minutes that look something like 30 seconds on, 30 seconds off.

HIIT can be fun because you can literally do any exercise that spikes your heart rate for that interval. You can make it interesting, mix things up, do what you enjoy!

I don’t enjoy cardio. Ever since I pushed myself to train for a half marathon with shin splints (bad idea), cardio just hasn’t felt the same. But, I want to be well-rounded, healthy, and able to run for a few minutes without feeling like I’m dying, so I come up with fun tolerable HIIT workouts!

Here is today’s:

Warm-up: 1 mile jog

30s Burpees

30s Rest

30s Thrusters w/ weights

30s Rest

30s Mountain Climbers

30s Rest

30s Jumping Push-ups

30s Rest

30s Jump Rope

30s Rest

30s Jumping Squats

30s Rest

30s High-Knees

30s Rest

30s Jumping Jacks

30s Rest

30s Flutter Kicks

30s Rest

30s Plank

30s Rest

Repeat (2x through total) for 20 minute HIIT session (plus warm-up time)

“The distance between who I am and who I want to be is separated only by my actions and words.” -Anonymous

Food For Thought

Funny how whenever I’m feeling a bit “off,” I decide to write a new blog post!

Turns out I didn’t think about the things that come along with being a world traveler before planning tons of trips (aka – eating out every meal). I get that this makes me sound ungrateful. Who would spend time and energy worrying about something as simple as food while visiting another country?! That would be me.

Don’t get me wrong, I had an amazing time this past weekend with D visiting southern France. The weather was great, the views were incredible, and the food was delicious! But, starting Friday night after dinner, I began feeling a little guilty with my food choices, especially with the lack of exercise.

D is really good at helping me with reality checks during times like these. He was on board with eating breakfast in our AirBNB, eating lighter meals sometimes, and splitting desserts (even though I know he really wanted his own)! He also reminds me that even though I’m not following my normal lifting routine, I am still getting exercise. By the end of the weekend, we had walked over 30 miles – and that definitely counts for something!

So with some gentle reminders from D mixed with some thought stopping and other coping skills, we made it a very successful and fun weekend getaway!

This weekend we leave for Spain. I’m already beginning to think about food choices there. I want to let myself experience the culinary treats that all of these countries have to offer. I don’t want to look back and regret skipping the crepe in France, the chocolate covered churro in Spain, or gelato in Italy. Instead I will continue to remind myself that traveling and touring a city is indeed exercise, and the occasional treat will not impact me in the long run!

Traveling WILL be fun!

When I first started seeing my therapist, C, she introduced a poem to me. So many times I have assessed where I am at on my journey by using this poem. It helps me to stop and think about where I am at, what decisions and choices led me to that place, and how I should proceed.

I thought about this poem a lot over the weekend and I wanted to share it.

Autobiography in Five Short Chapters

By Portia Nelson

Chapter I

I walk down the street.

There is a deep hole in the sidewalk.

I fall in.

I am lost…I am hopeless.

It isn’t my fault.

It takes forever to find a way out.

Chapter II

I walk down the same street.

There is a deep hole in the sidewalk.

I pretend I don’t see it.

I fall in again.

I can’t believe I am in this same place.

But, it isn’t my fault.

It still takes a long time to get out.

Chapter III

I walk down the same street.

There is a deep hole in the sidewalk.

I see it there.

I still fall in…it’s habit…but,

my eyes are open.

I know where I am.

It is my fault.

I get out immediately.

Chapter IV

I walk down the same street.

There is a deep hole in the sidewalk.

I walk around it.

Chapter V

I walk down another street.

I have seen myself in every one of these chapters. Some days when I should be at chapter 5, I go back to chapter 3. In some areas, I am still at chapter 2. Sometimes I revisit a chapter over and over again. But, I am growing, I am moving forward, I am progressing, chapter by chapter, day by day.

Where do you see yourself in the poem? Where are you currently at and where do you want to be? Food for thought! 🙂

IIFYM

IIFYM – 5 letters that changed my outlook on food forever.

These 5 letters stand for 5 beautiful words that when strung together equal a freedom with food that I hadn’t experienced since being a carefree child (we’re talking like 6 years old).

If It Fits Your Macros.

Throughout my recovery, I tried many different ideas in relation to food. I meticulously counted calories, used MyFitnessPal to track calories, counted exchanges, tried not to count anything at all, and finally stumbled upon macros. Macros was the best of both worlds. The control I sought through counting something and the freedom I sought through eating whatever I wanted. I set my macros (with guidance from my personal training textbook), I tracked my macros (not using an app), and I updated my macros based on my workouts, my body, my strength, and my goals.

Let me back up and explain macros. Macros are the building blocks of a diet (diet in this sense being your nutritional intake each day). Basically, the essential nutrients – protein, carbohydrates, and fats. Sometimes fiber is thrown into the mix.

For me, counting macros started when I started lifting. I wanted to gain strength, I was lifting heavier than I was used to, and I knew my body needed protein. Once I started counting protein, I realized that you can’t just grow muscle off of protein alone – you also need carbs and fats. Contrary to popular belief, carbs and fats are NOT the enemy. They can and should be included in a diet in appropriate amounts.

Thus began my experience with macros. I used many different sources to calculate my macros, found an average of each of the calculations, and used it as a starting point.

Each week, I monitored how I felt in the gym and throughout the rest of the day. Was I tired? Did I feel strong? Was I sore for an extended period of time after a workout? Was I losing, gaining, or maintaining weight (only weighing once a week)? I used this assessment of myself, along with the guidance of my personal trainer, to update my macros.

I ended up finding a set number of calories that I could eat each day. This amount of calories left me satisfied at the end of the day. I didn’t feel tired anymore. I felt strong. And most importantly, I wasn’t losing weight. Once I found that caloric level, I was able to adjust the macros to fit within that number.

For me, that meant adjusting my macros to 47% carbs, 23% protein, and 30% fat. Many calculations later, I set my macros for 270 grams of carbs, 130 grams of protein, and 77 grams of fat per day. This seemed intimidating at first, but once I got started, it became a puzzle to solve each day.

Each morning, I would pack breakfast, lunch, and snacks to take to work. When I had a break at work, I would calculate the macros of everything I packed and plan dinner. After the main meals were set, the rest of the day was focused on eating when I was hungry and meeting the rest of my macros! I ate whatever I wanted – I just made it fit my macros!

At the end of the day, I was never perfect. I don’t think there was one day that I hit all of my macros. My first goal each day was to hit the amount of calories I set for myself – I finally realized that I had deprived my body for long enough and that wasn’t going to happen anymore. If I went over calories, that was okay! But, I didn’t want to be under. My second goal was to hit protein. I was in the gym between 4-6 days a week. I knew that in order to build muscle, I needed to provide my muscles with adequate fuel to repair themselves. After that, carbs and fat fell into place. Sometimes my carbs were lower and fat was higher. Sometimes it was the opposite. But, as long as I hit my calories, got close to hitting protein, and went to bed feeling satisfied, not deprived, I counted it as a success!

For me, macros were about taking back control. Food became fuel and my body was the tank. I knew how much fuel my body needed and macros helped me provide that fuel.

After a while, I stopped counting macros. I had counted for long enough to know about how much my body needed each day. I began relying on my body to tell me if it needed the macros adjusted and I complied. I proved to myself that I can eat intuitively without counting something, and that was yet another success.

But, life isn’t always picture perfect. There are times stress sets in, doubts form, you may get sick, you may not have access to a gym or your normal foods. All of these changes can bring about a change to your eating habits. In my case, D and I moved to another country. In the transition period (still currently in it), we didn’t have a gym, we didn’t have access to the foods we were used to, and it was difficult. So after realizing I started restricting in order to cope, I began counting macros again. Doing so allowed me a little bit of control in a new environment where I don’t have much control. It allowed me to reign in my thoughts and refocus on being healthy.

I think that’s how life will go for me. There will be times where I feel confident enough to eat without counting anything. There will be times where I need to count to make sure I am providing my body with adequate fuel. Both are okay. Both are me choosing recovery.

If you are struggling with food, I encourage you to look into macros. Do some research, see if it’s for you! And as always, I would be happy to answer any questions you might have about macros, lifting, or anything in between!

“It’s not about perfect. It’s about effort. And when you bring that effort every single day, that’s where transformation happens. That’s how change occurs.” – Jillian Michaels

What fuels you?

The first topic I want to hit on is fitness, lifting in particular. Fitness has always been a big part of my life. From basketball in middle and high school to running and tennis in college, I have always been relatively active. If you read my journey, you know that my mindset around fitness wasn’t always the healthiest – I tend to take things too far. Basketball practice turned into a way to burn extra calories; running turned into obsessively overtraining for races. It wasn’t until I was forced to take a step back from whatever exercise I was doing that I realized I wasn’t enjoying it anymore. This was most evident in running.

I thoroughly enjoyed running – I experienced the runner’s high, I loved the feeling of finishing a race, but eventually all of that didn’t matter anymore. Once I pushed myself too far, once I overtrained, it took the fun out of running. Running became a chore – I ran so that I could eat, and I ate so that I could run. If I couldn’t run, I didn’t eat, or I had a bad day. Eventually, I trained so much that I developed shin splints. I still wasn’t at a point where I could listen to my body, so I continued training until I developed a stress fracture. I couldn’t run anymore. At least not for a while. During that time, I found other ways to move, exercise, and have fun. I didn’t enjoy not being able to run, I was not happy with my treatment team at all, but I dealt with it. Once I was given clearance to run again, I realized that it wasn’t something I enjoyed anymore. I’ve tried to pick up running again – there are races I want to participate in, but generally, it just doesn’t do it for me anymore!

Last year, I started lifting. First, I started in a BodyPump class at my gym. I wasn’t lifting very heavy, but I was lifting many reps, and my body responded. I enjoyed lifting. I enjoyed pushing my body in ways I hadn’t before. I enjoyed feeling sore the day after. I enjoyed not feeling like I needed to lift everyday in order to maintain a certain level of fitness. After months of participating in BodyPump, and doing some things on my own, I decided to purchase some personal training sessions. I started lifting heavier weights, I started seeing my body change in response, I loved it!

This time, I was determined not to ruin another enjoyable form of exercise for myself. I listened to my personal trainer about how often to train and how much fuel (food) my body needed. This was incredibly hard because I know this stuff! I can give friends and family tons of advice when it comes to eating “right” and exercising. But, when I tried to give the same advice to myself, I never trusted it. I am grateful that I had a trainer I trusted. Someone who knew my journey and could tell me to “get out of my head” and follow her advice.

Lifting became my hobby, my sport, my motivation to keep trudging through recovery. My squat max became more important than the number I saw on the scale. My deadlift max was fueled by an increase to the most calories I had ever eaten in a day. Everyday was and is still a fight, but I have something to fight for.

Lifting showed me that my body is a badass machine, capable of so much more than I ever thought possible. I starved, beat up, made fun of, destroyed my body for years, but instead of holding onto all of that negativity, it happily accepts the fuel I provide it, carries me through life each day, and powers through my workouts.

Lifting gave me hope. Lifting makes me feel strong, even on days where I feel weak. Lifting provided me with an outlet for frustration, a realization that food is indeed fuel, and the courage to try new things, including eating more without constantly worrying. Lifting has been my lifesaver.

I am going to start posting some of my favorite workouts. But in order to do so, I first need to provide a disclaimer:

This blog provides general information about health, fitness, and other related subjects. The content provided in this blog is the opinion of the author and is not a replacement for medical advice. If the reader has a medical concern, he or she should consult with a licensed physician or healthcare worker.

Please consult with a medical physician before beginning any type of lifestyle change including, but not limited to changes in diet, workout/exercise programs, and/or recovery practices. The author claims no responsibility for any injury that may occur from use of provided workouts. Content from this blog should not be considered a substitute for medical advice.

I will end on this quote by Jim Rohn – “Take care of your body. It’s the only place you have to life.”