Goals and how to get there...

I've always known it was important to have short and long term goals.  This goes for all aspects of life... GE work, Pampered Chef work, health, financial, physical, and the list goes on.  I've always been very good at achieving "short" term goals, but somehow get lost in the long term without realizing it.  This past 8 months, I've grown in this area, with a lot of help from Kendra (my wellness coach), the awesome people (both coaches and members) at Crossfit Route 1, and believe it or not some of my Pampered Chef training.

The old Jenny would set goals... I am going to run the Boston Marathon and then I would do it.  The problem with that, is I wasn't looking past the marathon.  What happens when you over train and you injure your knees?  What is your plan once the race is over, is there another race?  Why did I want to run to begin with?  These are all questions that I would ignore and then when couple months had past after the marathon, I would start the cycle all over again.  Pick a new race to run and start from scratch.  Eventually I thought I could outsmart the break after a race and before I ran the Marine Corps marathon, I committed to running Marathon de Paris.  Turns out that was silly because I didn't address any of my other behaviors and I was injured by the time Paris came around.  Of course I still ran it :)

After five marathons, countless attempts to "start" eating healthy, and a rigorous gym schedule, I found myself at my heaviest weight and starting to slow down because everything was too hard. 

It's amazing how life gets you to where you need to be.  I was working a fair with my Pampered Chef table in Danvers and it was really slow.  I was bummed that I had spent a good amount of effort to get there and set up, for a small turn out.  I made the best of it and made friends with my neighboring booths.  The woman to the left of my booked a show and the woman to the right of me changed my life... It was Kendra.  I talked in my first post about how I got from trying out Merrimack Valley Family Chiropractic to Crossfit and Paleo, so I won't bore you with that story again.  Bottom line is, this is where I started learning the tools I needed to be successful!

At the beginning of the year, Kendra had me write down my goals.  She asked me to be as specific as possible with measurable results.  Then she took it a step farther and asked me to write down 3 actions I would do to achieve these goals and 3 actions I will stop doing that prevents me from achieving them.  This is where things clicked for me.  By focusing on my behaviors, I achieved my goals!!!  It was no longer about I have to complete X and I just need to push through to get there.  Now it was, I need to make my meals at the beginning of the week, so I'm not eating the first thing I see when I get home.  By focusing on the behaviors, I have achieved many goals already and I'm not done.  I don't feel the let down I used to after completing something.

Goals Achieved and New Ones Set!

I set goals at Crossfit Route 1 to focus on things I really wanted to achieve.  The first being a pull-up.  I know it's going to be awhile to get one without a resistance band, so I set my eyes on using the green band by my birthday.  I also decided I wanted to do a handstand and be able to hold it.  I had no idea if I would ever reach these goals (both seemed impossible before crossfit).  I did know that if I worked the skills my coaches and fellow members helped me with one day I would get there.  So I did.  Every day I would practice getting into a handstand before the workout started.  I would work my swings on the bar to increase my pull-up strength.  The best was when I realized I wrote "green band by June 1st" and it was June 1st.  I got the green band out and did a pull-up first try!!!  IT WAS THE BEST FEELING!!!  Same with the handstand... pretty sure I screamed and scared a few people in my excitement.

Now it's time to set new goals.  I now have my eyes on the blue band for pull-ups and after tonight's workout I need to focus on Double Unders (jump rope, rope passes under feet twice before landing).  It's taken me awhile to do 1, but I have that down now.  My goal is start doing them continuously and not double, single, double, single.  I want to be comfortable doing them in a WOD.  Today's workout was in memory of the military men and women who gave their lives this weekend to protect their country. 

6 Rounds

30 Dead Lifts 95#

30 Double Unders

30 Sit-ups

I had to do 30 Single Unders because I haven't gotten my DU to the point where I can do them in a WOD.  It really bothered me tonight because I was all over the DL and sit-ups, but felt I should honor these lives the best I could, and I know I can do better.  Every time I pick up a jump rope now, I will be thinking of that WOD to motivate me to work toward my next goal!

My final way to set goals is CLOTHES!  Gotta love fitting into something you haven't been able to wear in years.  I have a goal wall in my bedroom...

The pink shirt is a bit snug, so I'm hoping to be rocking it soon.  The dress is for a wedding at the end of September.  The shorts... those were a gift from Kendra.  They are from the Crossfit Games in California where Crossfit Route 1 took 17th place in the world!!!  Our team's number was 131 and they were awesome.  Those shorts will take me a bit to get into, but you need both the short term and the long term goals to keep you focused on behaviors. 

I'm really excited to have finally figured out it doesn't have to be all or nothing.  Take one challenge at a time and focus on the skills (or behaviors) to achieve your goal, not the goal itself.

Pampered Chef goes Paleo

The start of July brought two great things into my life... Pampered Chef National Conference in Chicago and Crossfit Route 1 30 Day Paleo Challenge!!! 

The Paleo Challenge, is just that... a challenge to eat Paleo.  The people at the gym who are participating start the day with 4 points.  If they eat something not Paleo they loose a point, eat another thing, that's another point and so on.  You can get 1 bonus point for getting 8 hours of sleep and another for attending a crossfit class.  You tally your points at the end of the week and track them on the board at Crossfit Route 1.   The person with the highest points at the end of the 30 days wins!  People can win in two other categories as well.  The first is the most weight lost and the second is most improved WOD (workout of the day) performance. 

Good news is that I'm a competitive person so these challenges really motivate me to stick to the program!  The toughest part of this challenge was heading to Chicago for a week for Pampered Chef National Conference.  This is my favorite time of year with PC because I get to hang out with all the great consultants I talk to through email year round.  The Pampered Chef also makes you feel so loved and that your potential is endless!  Along with the amazing friends and recognition comes many opportunities to stray from the Paleo Life Style, but I was prepared!

The first thing I did was bring food with me.  I made my Carrot Banana Muffins and froze them so they would keep for the whole week.  I packed protein powder, nuts, and almond butter as well.  When I arrived in Chicago, I hit up a store to get some blue berries and raspberries.  I was now ready for the week.  Every day I knew that I would be able to have Paleo friendly snacks throughout the day, so I wouldn't get starving and make bad choices.  I opted for the Gluten Free buffet option which was perfect.  I was able to get plenty of meat and veggies for breakfast and lunch.  Lunch time was hard because they leave a plate of desserts in front of you... in comes my Paleo muffins!  I got my dessert fix in and didn't mind not eating what was provided.

There are some amazing restaurants in Chicago.  I did allow myself to have some Chicago Pizza... felt gross after.  The rest of the time I enjoyed Fillet Minion & broccoli... Apricot Glazed Pork... a bacon burger with lettuce as the bun :)  My biggest down fall was coming back to the room where there was sweets.  I definitely need to tackle my sweet addiction because I gave in a couple times when I wasn't even hungry.  All in all though I was mighty proud of myself :)

I did make time to go to Atlas Crossfit the first day I was there.  It was cool checking out a different box and getting a great workout in before joining my PC ladies.  I was super pumped to PR (personal record) my max Press by 10lbs!!! 

My most favorite thing about this year, is not only getting motivated to grow my Pampered Chef business, but also to return to conference next year even healthier.  I received many compliments on my weight loss from other consultants and even friends on facebook after posting my pictures.  Thank you so much for your support and kind words!

Birthday Wishes & Things you NEVER regret

I feel like one of the most loved people in the world right now :)  After a solid month of birthday celebrations, I can honestly say I've never been happier.  Here's what happened...

May 21st... most amazing birthday surprise party ever thrown by my loving family and friends.
June 13... TS/TP Performance threw me a surprise party at work!
June 15... CHOCOLATE FOUNTAIN!!! this was more a celebration of my last day in TS/TP Performance, but it brought a lot of people together at work and with my awesome balloons from Monday meant lots more bday wishes :)
June 16... Last of the 12 week Weight Loss Sessions at Merrimack Valley Chiropractice.  they had glutten free brownie muffins for me with the book the Paleo Solution by Robb Wolf!
June 17... Night out in boston with fun sunglasses and great friends!
June 19... Actual birthday, spent the first half cheering on Crossfit Route 1 at the Regionals and afternoon bbq & movie with my family (also celebrated fathers day :))
June 20... New group (Advanced TS/TP Performance) welcomed me in with a birthday cake!

At each one of these events I was told to make a wish.  There are lots of things that I could have wished for, but each time all that I could think was to enjoy the moment!  Somewhere in the past 6 months, I've stopped wishing for things and started making things happen.  I feel that I'm in a very honest place in my life where everything makes sense.  I know what to do to get what I want, and I'm doing it!  Plus after a month of people showing me soooo much love, I feel on top of the world!

Thank you to everyone who has helped me get to this awesome frame of mind and helped me celebrate the start of a new decade in my life!

Ever notice that there are certain things you never regret doing... but usually regret not doing?  There are many things that come to mind like...
- Showering... always feel better clean
- Going to bed early... your body thanks you for the extra rest
- Laundry... nothing like not having to dig through the basket to find something decent enough to wear
- Doing the dishes right away, or picking up at the end of a party... The next day is just so much worse
- Cleaning in general
- Stretching before AND after a workout
- EATING PALEO

Crossfit

Growing up I defined myself as a team athlete.  Didn't know what else to do when I got to college, so I started running.  Before I knew it I defined myself as a marathoner.  Just over 6 months ago I checked out Crossfit Route 1... and now I'm a crossfitter that loves to run.  I do make the distinction with the running, because most crossfitters don't like running.  In fact, when I first started one of my goals was to improve my running from crossfit.  The person I was telling this to started laughing because she only ran to improve her crossfit!  It doesn't matter what your goal is... the outcome is the same.  Crossfit will improve your strength and health more than you'd ever imagine.

CrossFit as defined by Wikipedia:
CrossFit is a strength and conditioning brand which combines weightlifting, sprinting, and gymnastics, powerlifting, kettlebell training, plyometrics, rowing, and medicine ball training.^[1] CrossFit contends that a healthy, fit person requires proficiency in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.^[2] It defines fitness as increased work capacity across all these domains and says its program achieves this by provoking neurologic and hormonal adaptations across all metabolic pathways.

CrossFit as defined by Jenny:
It is a group workout that can be modified for any fitness level.  You warm up together and learn a skill for the day.  The skills are based around lifts or bodyweight exercises like pull-ups or L-sits.  Once you learn the skill you add weight and enter the strength portion of the work out.  Usually you lift heavy for short reps.  Then it's time for the "fun" with the daily WOD (Work Out of the Day).  This can be a combination of anything usually lasting between 10-20minutes.  The WOD I did last night was...

8 Min AMRAP (as many rounds as possible)
16 weighted lunges (15# overhead)
10 Toes to Bar (I modified this to laying on the floor and raising my legs up high to get a good core workout)

At the end of 8 minutes I had completed 4 rounds plus 16 lunges.  The next time we do this WOD, I'll look back in my journal to see how I have improved!

There are WODs that are very well known that are labeled with Girls' Names.  When there's a girl's name on the board, it's never good.  The one that stands out the most in my mind is Angie. 

Angie
100 Pull-ups
100 Push-ups
100 Sit ups
100 Squats

We did this WOD at the beginning and end of the Paleo Challenge this winter.  I used the same modifications both times and was able to improve my time by almost 4 minutes!!!

I've wanted to mention my "teammates" through this whole blog, but we're technically not a team.  We are a community though.  I go to crossfit knowing I'll be working out side by side with many different levels of athletes, but that they all are there to improve themselves.  If you're pushing through a heavy lift, someone will cheer you on.  If you just accomplished a goal, you'll get high fives from everyone in the room.  If you're the last to finish a WOD, everyone will be there cheering you on and work with you to the end.  This is not your normal gym where everyone has tunnel vision and you have no idea who you're working out to.  This is a family that wants you to succeed and be there for you on the journey. 

If you google Crossfit, there are tons of videos and descriptions out there.  Some of them are very intimidating.  What I want to get across through this blog is that EVERYTHING IS MODIFYABLE.  The people you see online are at the top level of Crossfitters.  They have worked a long time to be able to do what they do.  With that said, one day I want to be there and I will.  I've posted a video below to show some awesome Crossfit women that are out there today!



Another great blog to read that has a very clear description of crossfit is http://fitnessista.com/2011/05/focus-on-crossfit/.  Thank you Caitlin for passing that along to me!

The Sun is Shining!!!

I would like to start by thanking everyone who has sent me so many thoughtful messages about my last few posts.  The past couple weeks were tough for me, but I'm finally feeling like myself again!  I know this is going to be really corny... but I literally feel like my inner sunshine is back on again :) 

I'm very proud that I've been able to bounce back in two weeks.  I'm really getting excited about starting my new role at work.  I'm still sad about leaving my current group, but I'm no longer depressed when I think about it.  I'm just going to have to organizing more section level events to buddy up with them for ;).  I've had some great contacts with my Pampered Chef business and looking forward to a fun summer ice cream social party Friday night!  My Boston Run to Remember Team in Training Team successfully completed their 5 mile race on Sunday!  It was awesome coaching them along the course and celebrating at the finish line.

I'm finally back in control of my food and snacking and I'm on day 2 of no processed chocolate/sugar.  I'm feeling amazing at Crossfit (mainly because my diet is back on track).  I did a workout last week after eating a slice of pizza... The note in my journal was "sucky."  I remember really struggling through my back squats and at the time couldn't figure out why they were so tough.  Yesterday I did back squats again... similar weight and it was a ton easier and was able to do more.  Kendra pointed out the food quality difference before the workout.  This is another great reason to keep a food journal :)  Tonight I did my FIRST pull-up using the green resistance band!!!  I'm getting closer and closer to getting rid of the band, but one step at a time.  Next goal is to use the blue band :)

Tonight I wanted to share the most amazing new Paleo recipe discovery.... Carrot Banana Muffins!

They are 100% Paleo and taste amazing.  My roomie Maria even enjoyed them and couldn't believe there was no added sugar!

Here is the recipe for your enjoyment :)

Carrot Banana Muffins

Ingredients

• 2 cups blanched almond flour
• 2 teaspoons baking soda
• 1 teaspoon celtic sea salt
• 1 tablespoon cinnamon
• 1 cup dates, pitted
• 3 ripe bananas
• 3 eggs
• 1 teaspoon apple cider vinegar
• ¼ cup coconut oil
• 1 ½ cups carrots, shredded
• ¾ cup walnuts, finely chopped
• Muffin paper liners

Instructions

1.      In a small bowl, combine almond flour, baking soda, salt, and cinnamon

2.      In a food processor, combine dates, bananas, eggs, vinegar and oil

3.      Transfer mixture to a large bowl

4.      Blend dry mixture into wet until thoroughly combined

5.      Fold in carrots and walnuts

6.      Spoon mixture into paper lined muffin tins

7.      Bake at 350° for 25 minutes

Makes 18 muffins

Fear can be paralyzing… or fattening

I had a rough food day today.  Sugar is my kryptonite and there was plenty of it in shape of cookies and chocolate.  At first I was really down on myself for letting it get the best of me, and then I started to try and figure out why today was any different than yesterday or the days before.  At first I was thinking how I was in a daylong meeting and the food was just sitting in front of me, but I’ve had plenty of meetings like that in the past 5 months that I made it through with flying colors.  I realized my problem was fear.

Not a physical fear like fear of spiders, germs or heights that a lot of people experience.  It’s a fear of change.  I’ve written about my tough week last week and how I was working through it, but that was on the intellectual side of my brain.  I was still feeling a lot of anxiety, so I went and talked with a counselor to try and get some tools to help me emotionally cope with the change.  I learned something very interesting… This is the first major change in my life that I didn’t plan out or see coming.  I’m petrified of what’s on the other side of this change.  I’m excited for it as far as career opportunities, but how am I going to fit in with this new group, am I going to like my new projects, am I going to be able to be myself?  These are all worries that logic cannot answer.

I have been so consumed with working through this change at work to address this fear, that the rest of my life has been paralyzed.  I’ve been slacking on everything I want to do for Pampered Chef.  This means I don’t have the number of shows booked, or sales that I want.  (If you want to help me with this, feel free to order at www.pamperedchef.biz/jprug :)).  I’ve also slowed my motivation to keep to my Paleo way of living.  I’ve been slacking with allowing chocolate in and then today, BAM.  The sugar just got the best of me.

So what am I going to do?  Be mindful.  One of the new tools I’ve learned is to just take a few times a day to be mindful.  That’s when you focus on only what you’re doing in that very moment.  How many times do you eat dinner in front of the TV, or eat lunch while working, or read while working out at the gym.  I already do this at Crossfit.  The only way to make it through the WODs (workout of the day) is to be focused on every movement I need to make with the proper form.  I always feel exhausted, but calm after these workouts.  My body is at peace.  Now I’m going to pick 3 more times during the day to be mindful.  I already know that one of these times is going to be at lunch tomorrow!

I love my sister :)

I love my sister, mommy, daddy, erin, ryan... and the list goes on to everyone in my family and all of my friends!!!  After a rough emotional week, I decided to treat myself to a massage before heading home to celebrate my brother's birthday.  On my way home, I received a call from my sister saying my cousin was about to leave for the prom and wanted to know how far away I was to know if she should wait to leave.  I was close and really excited to see her all dressed up!  I'm pulling down my parents' street and see a group of people hanging out in the yard.  I started thinking that it was a lot of people to be there for just a quick stop before the prom... and then I saw my friend Ryan.

IT WAS A SURPRISE 30TH BIRTHDAY PARTY!!!!

I started actually looking at all the people in the crowd and it was all my "Boston" friends, Jaclyn had flown up from Florida, Natalie, family friends, and lots of family!!!!  I was showered with confetti, hugs, and handed a Harpoon IPA.  I thought it couldn't get any better until my 5 year old nephew came over and asked if I wanted to go play in the bouncy house.  I HAD A BOUNCY OBSTACLE COURSE IN THE BACKYARD!!!!

At some point my car started to roll... In all the excitement, I had left my car in 3rd without the E-brake on... oops.  Good news is, I stopped it before it made it to the garage door!

I was on cloud 9, and I think I still am.  There was so much to take in and enjoy I truly felt loved.  There was Jenny Trivia, water balloon toss, obstacle course races, an awesome video collage from Erin, and lots of food!  I wasn't a perfect Paleo girl, but this was one of those life moments, that I wasn't going to feel guilty over it.  Chicken even got to enjoy in the fun and got a new outfit!

My family had planned an amazing Paleo feast of grilled chicken, salad, fruit salad... plus some other bbq basics for the non-paleos.  My friends were so proud they were eating Paleo, it was great to have them realize it's not so hard!  Then my cake came out.... My favorite cake in the whole wide world... yellow with a million strawberries on it :)

I did manage to have a small piece with extra strawberries, and it was just what I wanted.  When all was said and done... I had some cake, beer, and a glass of red wine.  Naturally I didn't feel 100% after, but I also didn't feel deprived.  I know that tomorrow is a new day and I'll be back on track without much thought or effort.  I also discovered that my friend Jaclyn from Florida has also being living the Paleo Lifestyle!  It was great to be able to share that with her and hear how awesome she's feeling!  Next step is getting her into a Crossfit gym, which I know she'll kick ass at!  She's planning on checking it out after completing her first Triathlon in June.  Check us out doing handstands with the bouncy house!

So here I am... less than a month from my real 30th birthday.  I feel amazing enough to dash through the obstacle course a million times, do handstands, have water balloon fights, enjoy yummy food, and be emotionally aware enough to feel the love from every direction.  I am truly blessed to have such amazing friends and family.  Even felt the love through text message and passed along word from those who couldn't attend!  A special thanks to my sister Chrissy, who I know was the master mind behind this bash.  I'm so impressed you started planning in February and I had NO IDEA!

Thank you and love you!

Pictures from the Day!