7 minutes

I make it a point to meditate for seven (silent) minutes after a morning yoga session. It’s a great way to workout any lingering cloudiness before you head into the office. I must say, then zen is here today. I’m completely unbothered and calm, but I’m still a work in progress; Only a couple of emails have received a slight side-eye today. If any of you are familiar with corpse pose in yoga, that’s a great position to meditate and process in as well. 

Be zen, 

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Upside Down Paschimottanasana

Tonight’s time on the mat was needed to process my rage towards the rogue button that popped off my jeans at work. I haven’t the slightest clue why I was so annoyed – but I was.

Super short story time:

The button on my jeans broke today. I’d had the pair for going on a couple weeks and had already returned and replaced a previous pair from the same brand a few weeks earlier. I wanted to adjust my shirt properly, so I took a few steps toward the men’s room mirror. Lightly tugging at that the denim, I was enraged to hear the button hitting the floor; landing inches from my feet.

Working through each pose, focusing on connecting my breathing with each movement, I decided that the little things can’t get to me like this moving forward. I was genuinely annoyed, but harboring that kind of hidden negativity can be so terrible if it simmers too long. In upside down paschimottanasana pose, I purged the last of my peeved thoughts – concluding that things are finally calming down and all I need is some rest and focus.

If you’re hanging on to some non-sense for no reason. LET THAT **** GO. Take a moment for yourself, get it together, and get ready to squash the next thing that gets under your skin.

I’m usually following a video on Tim Senesi’s YouTube channel if I’m not going through Bikram poses. Tonight’s session:

Be easy, everyone!

Back on Track

It’s Saturday! And I’ve managed to successfully stick to my set fasting windows. This was the reset I needed. The beer last weekend was delicious, but my body KNOWS when intruders – carbs – are strolling through my system.

Outside of sticking to fasting windows, ranging from 16-37 hours this week, I’m patting myself on the back for making every planned workout. As of late, I’m unable to pop right up and be gym ready in the morning. Lifting weights before work was convenient because I like to go STRAIGHT home after work. I’ve never been a fan of errands or veering too far off any scheduled plan; and yes, a scheduled plan includes my drive home (haha).

This week I decided to step outside of my stubborn-overly-scheduled mindset and just wing it. If I wasn’t hungry, I didn’t eat. This is largely due to keeping my healthy fat intake at 75% and my protein and carbs at good ketogenic levels. I had two, half-hour lifting sessions this week, and did yoga for 25 minutes two mornings. Every workout was focused, calm, and productive. I say calm because my body felt rested; even in the act of ripping my muscles apart and working on inversion poses.

How much a sweat comes out of a workout has never been a marker of success for me. With that being said, however, I’d never sweat so much during a workout. TMI, sorry, but I’m not sure what that could mean. Maybe it means nothing. I’ve never been a heavy sweater in the gym, but could working out in a fasting state be serving as some form of detoxification for me? The day after each lifting or yoga session, I felt as though I’d worked out, but the recovery period was much faster.

This morning we made these amazing breakfast sandwiches. Almond flour biscuits, egg, ham, extra sharp cheddar, jalapeno, and a bit of mayo.

breakfast-sandwich

 

They were so bomb. It’s been ages since I had a breakfast sandwich and we were both too excited to eat them. S and I are looking into local butchers so we can level-up on healthy fats, our cooking, and culinary creativity. Whatever you eat, you’ve gotta have fun with it. Can you imagine this sandwich with some freshly sliced, thick-cut bacon? My weekend has been made already 🙂

Namaste n’ Chill

S studies in the loft while I debate any further activity. “I should workout. I should do something… not dishes.” My shoulder seems to be healing alright, but it’s still a little sensitive at times. Leave it to me to injure myself in a way that requires what feels like all the time in the world to recover.

“Yoga it is, sir.” I think to myself as I consider hitting weights in the morning. “No. Patience, Jamal.” Having a free workout facility is a perk many don’t have at their workplaces, but to be honest with you I’ve been feeling a tad anti-social in the gym. I’ve always preferred working out alone and being on the injured list these past couple months has reinforced those feelings. The times  I did make it into the gym at a crisp 7-o-clock in the morning, there seemed to be another body flexing in the mirror; using the equipment I needed. Blerg.

I resolve that S will probably be in the books for another hour and a half and set my yoga session up in the living room.

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I spark-up a simmering cider incense – because I’ve killed almost all my large candles – roll out my mat, and turn on some mellow tunes. Iman Omari has been haunting my earbuds and speakers around the house for a few weeks now. I can’t get enough of the guy! This session would be somewhat of a date with myself. Good music, subtle lighting, a peaceful atmosphere and a little bit of sweat.

I’d be lying if I said I didn’t miss my husband while he’s busy studying – working so hard during the hours we usually spend together after work – but this evening was about me, myself, and I. My yoga sessions are usually a little more intense and happen before 6 AM. I wanted to take my time in each pose tonight to boost my focus in breathing while moving on the mat. I’ve been working up to handstand poses, so a little bit of crow pose action gave my arms and shoulder a safe test.

Remember to take some time to yourselves. I get so busy at work and tend to hit a wall (of boredom) if I don’t have anything to keep me busy at home – especially if I’m avoiding chores. Tonight I chose to hit the mat and I feel awesome. This will be a more regular occurrence while I heal and while S completes this last semester of classes.

Alright. Time for some headphone music in bed before the Zs catch me.

Progress Report 2

The stall is broken! After sticking to the same workout routine for a smidgen over a year, my body needed a reset of sorts. Here’s the update:

Data collection #2, September 26, 2015:

Weight – 237.9

Body fat – 27.5%

BMI – 32.3

Data collection #3, November 18, 2015:

Weight – 232.4

Body fat – 27.1%

BMI – 31.4

What did I do differently? I started focusing more on lifting heavier weights, and cut out dairy. I’m about 97% dairy-free, and I say this because, if I want dairy… I’m gonna eat, or drink, it. I do miss my heavy cream and cinnamon coffee, but not having it isn’t a huge downer because I prefer my coffee strong, and black… (enter joke and laughter here).

Take us going to the Mexican restaurant for dinner a couple weeks ago for example. The salad I ordered did not list cheese as a topping. Adding extra guac and removing the sour cream, I was a little peeved when the salad arrived and there was cheese! Some sprinkled cheese on top of my salad isn’t the end of the world, so I went on and inhaled the dish anyway. I’m a regular “remove the cheese, please!” person now.

I’ve switched up my weightlifting routine by doing strong lifts. Three times a week, for thirty minutes or more, I do 5×5 – five sets of five reps – weightlifting workouts. I squat, bench press, barbell row, and deadlift as much weight as I can in a safe manner. I hit the gym alone, so I don’t want to push it so far that I need a spotter. Every week I add five pounds to the previous week’s weight. I’ve been doing yoga more frequently as well. I went to my first hot yoga class over the weekend. Not only did I survive and hit all the poses, I had a BLAST. I won’t get too much into that, though, because I’m going to write a separate post on that experience.

Thanks for checking in! And I’ll talk to you all soon 🙂

Stalled

You’ll notice I didn’t post an October progress report. I’ve hit a little stall on the fitness front, and this is completely normal. For the past year my body has been adjusting – going from strictly cardio workouts, to regular strength training with light cardio in the form of the occasional elliptical session and yoga – and has finally hit a point of pause. I always view a fitness stall (or plateau) as an alert to kick things up a notch, or to pay closer attention to what’s going in my body. The weeks that followed the first progress report on FATboys, my weight stayed the same, went up, a little down, and back up again. I’ve been challenging myself in the gym, and making more of an effort to really focus my yoga sessions.

I decided last week that I would wait until November to produce the next progress report, and that I would cut dairy from my diet. When it comes to dairy and myself, I’d say we have a pretty good relationship, but did notice times of bloating. I’m not lactose intolerant, and something was definitely off when it came to my body and how I felt. Jamie Caporosso was a guest on The Livin’ La Vida Low-Carb Show with Jimmy Moore, and went on about how he wasn’t sure what it was about dairy, but after cutting it from his diet, he saw more results and felt completely refreshed.  Maybe my body is reacting negatively to dairy? For the next handful of weeks, I will be cutting dairy, and hopefully the next progress report will not come in stall form.

Progress Report 1

As promised, I have my first month’s results of maintaining a low carb and ketogenic lifestyle; sticking to my only drinking on Saturday rule:

Data collection #1, August 24, 2015:

Weight – 245.5 lbs

Body fat – 30.5%

BMI – 33.3

Data collection #2, September 26, 2015:

Weight – 237.9

Body fat – 27.5%

BMI – 32.3

Now, remember, I lift weights and do body-weight exercises regularly. Weight-loss is not important here, and is just another benefit of the lifestyle. I’m focused on lowering my overall body fat percentage. If I’m being completely honest, my workouts definitely have room for more intensity. I’m getting comfortable with my current routine, so it’s time to mix things up with some new workouts, and slightly tougher yoga sessions. With that being said, expect the next report a couple weeks early! October 17th is Indiana University homecoming, and I will be enjoying some not-so-low-carb-treats on that day, so expect the next report to come in on October 16th. I’ll eat low carb and keto, but I MUST have a couple beers that day with my fellow Hoosiers 🙂