Monthly Archives: January 2012

Jan 31 2012
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challenge yourself, paleo in madrid, workouts

Eat Clean, Train Mean

I saw this picture the other day.

I mean, that is a back if I’ve ever seen one….

< still staring >

ANYWAYS.

Since I had so much success with my note card calendar for the 21 Day Sugar Detox, I wanted to do another sort of challenge to myself.  In all honesty, it will essentially be a continuation of my detox this past month but I will be putting more focus on my training in the gym.  During the 21DSD, my training just naturally took a turn for the better, but it was never anything I really planned for.  This next month, I want to really put effort into strategically planning my workouts.  With that being said, more focus needs to be placed on macronutrient timing as well.  Basically, I am going to take everything up a notch!

This month has been inspired by that amazing picture posted above.  However, I love a good rhyme so I have renamed my challenge to The Eat Clean, Train Mean 4-Week Challenge.  This  challenge will focus on continuing my limitation of sugar as well as paying more attention to macronutrients in my meals.  Generally, I just throw some meat and veggies on a plate and go to town.  This month I want to put the extra effort into how I disperse macronutrients in my day according to my workouts.  Also, I will be planning my workouts more, most likely leaning toward a 2-day split schedule: lower body on one day, upper body on the other.  My cardio sessions will be short, but intense.  I will be doing about 20 minutes of interval cardio a day.

Clearly, I haven’t put too much thought into this.  But I love a plan.  And I apparently love little note card calendars.  So here we are, starting a new challenge.  This challenge will become more structured in the next few days, but I wanted to hold myself accountable and post about it.  I also wanted you to see that gorgeous back side. You’re welcome ;)

The Eat Clean, Train Mean challenge can be altered however you want!  It’s all about taking yourself to the next level, whatever level you are at.  We are already approaching February, my friends.  Move it or lose it on those resolutions!!  I would love to know how you are going to take on this challenge!

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Jan 27 2012
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friends and fun, life, oh my thank you

5:45am is never a good look for me

That is until I checked the stats on website and saw how many visitors I had on this little blog yesterday.

< cue jaw to floor >

WOW! 

I am so glad you took time to visit my little piece of cyber space and read some of my ramblings.

Please allow me to formally introduce myself!  My name is Sarah and I am currently living in Madrid, Spain as an English teacher.  I am originally from the dirty South (aka Atlanta, Georgia) where the fare may be fine, but it doesn’t do fine things for my waist.  Some might call me young (even though I prefer to think turning 25 this year is a sin punishable by death), but it has taken me years to really understand my body and be in control of my health.  I currently eat what is commonly referred to as a “Paleo” diet, which basically means I avoid all grains and legumes.  I do indulge in the occasional dairy product from time to time so this is by no means a strict following.  The reason for this sort of lifestyle for me is simple:  I feel great when I don’t eat those things and I feel like shit when I do.  Not to mention, my ass looks better in a size 4 pair of jeans instead of a size 10.  But as I am sure you will find out, I don’t know everything. I just know what works for me and I want to share it with you in hopes that it can work for you too.

Well that’s basically it!  It’s a pleasure to meet you and I hope to see you again soon!

welcome! .............wait, where are you going?? Don't go yet! Those aren't my real glasses, I promise!!

For more information on me or any of this mumbo jumbo, click some of the links at the top of the page!  Also, if you are curious as to why I decided to start this little blog, check out this post.

I am really thankful to have you here and if there is anything I can do to help, just let me know!

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Jan 26 2012
6 Comments
blogs i'm loving, challenge yourself, food

21 Days Later

As of today, my 21 Day Sugar Detox is complete. 

I decided to jump on the bandwagon earlier this month with the official Balanced Bites 21DSD because it felt like a good time to get myself in check.  I will admit, while I’m sure it’s totally worth the money and extremely helpful, I did not buy the guide to go along with the program.  In my defense however, I have purchased Diane’s Paleo guide and attended one of her seminars in Atlanta so I don’t think I need to justify my respect for this amazing woman.

Anyways, she’s amazing.  Her blog is awesome.  But I’m getting off topic.

During the 21 Days:

The first few days were a bit difficult.  Not because my cravings were out of control or anything, but it was a bit daunting to see how many days I had left.  I generally don’t do well with the whole “you-can’t-eat-this” mentality.  It usually just increases my desire for whatever it is I can’t have.

But I kept on going.  After about 4 days of making little X’s on my note card calendar, my OCD kicked in and honestly I became a bit crazy over the simple act of crossing off the days.  If I am completely honest here (which I always am), I didn’t eat sugar for 21 days purely due to the fact that I would be so annoyed if one day didn’t get crossed off.  Oh yeah, and I was feeling better also!

Also, during the 21 days, I kicked up my weight training a notch.  I started feeling better and it was really showing in my progress at the gym.  I was lifting heavier, feeling leaner, and experiencing much more energy throughout the day.  In fact, coming from someone who has never (ever) been a morning person, I was waking up everyday around 8am without an alarm.  This is unheard of for me.

The second week was much easier.  It was becoming easy and mindless.  I would walk by the pastry shop on my way to work (there seems to be one on every corner here in Madrid) and it wouldn’t phase me one bit.  Still crossing off the little boxes on my calendar, there was no turning back at this point and I moved on to week three.

With that said, the last few days were very tough for me as I was experiencing hormonal cravings.  How did I battle this?  I went to the gym.  I went for a walk.  I did anything I could think of to get away from them and make myself feel healthy.  I might have spent the whole time at the gym thinking about chocolate, but when I finished my workout, I knew I had conquered my craving.  This, my friends, is a big milestone in my book.

Day 22:

Today I feel great.  I woke up at 8:15am and have managed to be quite productive in these morning hours preparing for my classes and just taking care of general errands around the house.  I am excited about my workout this afternoon because I took the day off from weight training yesterday.  I am loving the way my leaner body looks.  I love seeing my abs.  It might be a bit conceited, but I can’t stop staring at them.  I might not be marking off the days anymore on a little calendar, but it just feels like another normal day.  Another normal day of making better choices and prioritizing my health over a simple indulgence.  I think this is why the 21DSD is successful.  It becomes a part of normal life. 

I encourage you to take ownership of the sugar cravings that we all experience.  Sugar is the one thing that can really break your healthy lifestyle and can inhibit you from reaching your goals.  It’s addictive qualities are exactly like a drug.  I would never tell you it’s okay to smoke crack so why would I tell you it’s okay to inhale a whole chocolate bar in one sitting (been there. done that.)?  This isn’t for life.  It’s only 21 days.  But 21 days can completely change your ability to take control of your health.  You can do it!!

just tell me it wouldn't have been annoying to have a single box uncrossed.

just tell me it wouldn't have been annoying to have a single box uncrossed.

Check out my previous posts about my 21 Day Sugar Detox:

#21DSD is a trending topic

Day 7(ish) of my sugar detox

Note: I don’t weigh myself.  I just think scales are dumb.  Numbers tend to make people crazy and I would prefer to stay sane.  But if I were the type of person to weigh myself, I can guarantee that during the 21DSD, I gained weight.  I lost fat and gained muscle.  I leaned out.  My body fat percentage is definitely lower than when I started.  But if I were the type of person to weigh myself, the higher number might discourage me from feeling as good as I do.  So I don’t weigh myself.

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Jan 22 2012
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basics

Back to Basics

I’ve had requests recently to post more on what exactly this “Paleo” diet consists of.  Remember, I don’t like the word “diet”.  For me, this isn’t a 90-day plan that I’ll ditch when I get to my goal weight.  This is how I eat and live everyday.  It’s a lifestyle.  Sure, my friends don’t really understand and they always question my motives, but that’s just the way it is.  If I wanted to look and feel like the rest of our overweight and unhealthy populations, well then I would eat like them.  But I don’t.

This video is a great little introduction to this lifestyle.  I hope it answers a few questions for you!  Like I’ve said before, I am no scientist.  There are many more knowledgeable people out there who can provide all the detailed information you might be looking for.  If that is what you are looking for, scroll down to the bottom of my page and check out a few of my favorite blogs.  I hope you enjoy the video!!

Disclaimer: I did not make this video.  I wish I had.  I’m a bit jealous that I didn’t think of it first, actually.

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Jan 19 2012
2 Comments
food, paleo in madrid, random things i eat, recipes

Recipe: Salsa Chicken

Do you ever catch yourself throwing together a breakfast or lunch and thinking, “Ok, I need some meat in this but I don’t want to cook right now.  Hmm. hmmm…hmmmmmmmm.” And then you just throw in a can of tuna because it’s easy.  No?  Just me?  You all are paleo superstars that have pounds of precooked grass-fed beef and chicken?  Well get out of here then.  You don’t need me.

……..

Good.  Now that they’re gone,  I just had to come on here quickly and share this recipe because it was literally the easiest thing I’ve ever made.  Ever.  This dish makes amazing leftovers and that perfect throw-it-in-whatever protein when you aren’t feeling like Paula Deen (too soon?).

Salsa Chicken:

4 Chicken breasts
1 Jar of Salsa

Preheat your oven to 300 degrees F (150 C)

In a baking dish, place your chicken breasts and pour salsa over top.  I added just a bit of water to have a little more moisture, but that is up to you.  You can always add it later if you feel it necessary.  Cover dish with aluminum foil and cook for about 2-2 1/2 hours.  Once the chicken is thoroughly cooked, take two forks and shred chicken.  Recover and cook for another 15-20 minutes.

You can do this just as easily in a slow cooker if you have one.  I do not obviously.  As you can see by the state of my cookware, I am not living a life of luxury anymore here in Madrid.

Anyways, I hope you enjoy this recipe.  It has really become a new favorite of mine thrown into my scramble for breakfast!!

salsa chicken

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Jan 16 2012
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challenge yourself, workouts

When I Want to be a Gym Rat

My private class cancelled for the evening so I will be enjoying a long, tough weight session at the gym :)   I like to do full-body weight training when I have a lot of time and usually after my rest day.  For me, it just jump starts my motivation for the week of workouts if I start with a really tough one.  The day after a full-body weight training session, I always feel stronger and fitter….which in turn makes me want to workout more!

I like to alternate between lower body and upper body.  That’s about the only extent of my weight training plan.  You can get into more detail about push/pull exercises and what not, but I can’t be bothered.  Use the weights to YOUR level.  If you can only do these exercises using your body weight, that is fine! Do not compromise form!  I can not stress that enough.  You can seriously injure yourself if you are not careful. For each of these exercises, I use a high enough weight that my muscles are a bit shaky towards the last few reps, but no higher!  Only when the sets become easy do I increase my weight.  As always, listen to your body.

My weight routine (full-body):

Leg Press – 4×15

Incline Dumbell Chest Press – 3×12

Dumbbell Deadlift – 4×15 (I am too lazy to set up the bar so I use the dumbbells)

Pullups (assisted) – 3×10  (working towards my New Year’s Resolution)

Weighted Squats (I use dumbbells on my shoulders) – 4×15

Lat Pull Down – 3×12

Quad Extension/Hamstring Curl – 3×12 (I alternate these machines after each set since they are right next to each other)

Back rows – 4×12

Weighted Lunges (dumbbell on shoulder of leg being worked)- 4×20 (each side)

Bicep Curls – 3×15 (each side)

Since this is normally a day when I have a lot of extra time, I will usually follow this weight session with about 20 minutes cardio intervals.  For example, 20 minutes on the stationary bike: 1:30min at a light resistance and fast pace followed by 30 seconds of high resistance as fast as I can manage.  You can change up the interval times or even the machine.  Or go outside and run.  Or just do whatever you want.

The rest of my week generally doesn’t require nearly as much time in the gym, but sometimes I just love being there.

Is that weird??

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Jan 14 2012
2 Comments
challenge yourself

Change of plans.

So by the turn of the new year, I really didn’t have a solid set of New Year’s resolutions to attempt (and subsequently … most likely fail).  Hell, I didn’t even have one!  I kept saying that I was going to drink less coffee this year.  But c’mon! I live in EUROPE now!! You can’t just ditch coffee.  It’s practically sinful to turn away a café con leche (or americano in my case).  And there were a few reasons why I wouldn’t be successful with this resolution:

1.  I love the taste of coffee.
2.  I teach a couple classes at 8am.
3.  I like to be social sans alcohol (most days)
4.  Coconut cream + coffee = heaven in a mug
5.  …8am.  aka the class begins at 8am.  Don’t ask me what time I set my alarm clock for.

what my morning looks like. notice the time. do you understand now why this isn't going anywhere? thought so.

Anyways, so my consumption of coffee over the past 14 days has not changed one bit and I don’t intend for it to.  However, over the past 14 days I have come across a few bad habits that I feel are worthy of becoming “resolutions” for 2012.  So without further ado…

My 2012 Resolutions

  • Instead of ditching coffee completely (never going to happen), use it to better myself.  Start waking up earlier and being more productive in the mornings.  Essentially, become a morning person…with a little bit of caffeinated help.
  • Practice my Spanish everyday.  You would think this would be easy seeing as how I live in Spain with two roommates who speak Spanish.  Well, obviously it is not otherwise it wouldn’t be in my list of resolutions.  Because I am so acclimated, I can go an entire day (or more) without speaking Spanish.  This is just unacceptable.  I am determined to become fluent!
  • Eat more slowly.  I am notorious for literally inhaling food like a Hoover.  Bad habit that needs to be addressed.
  • Drink more water.  No explanation needed.
  • Wash my hair more often.  Yes.  You read that correctly.  I probably wash my hair about twice a week (if you’re lucky).  I could honestly go longer than that but the reason why I should wash it more often is because it really cuts down on the tangling if I wash it more frequently.  I only shampoo about once a week, but I condition every time!  I am aiming for an every-other-day routine.
  • 5 pull ups.

crazy hair. don't care.

So there you have it, people.  My list of goals for 2012. 

What are your resolutions?  Have they changed in the past two weeks?  Have you been successful so far?  Tell me all the gory details!!!!

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Jan 11 2012
1 Comment
challenge yourself, paleo in madrid

Day 7(ish) of my sugar detox

Ok, so if you are looking at the dates (and time) of this post, you would notice that while it is day 7 of my detox, it’s not even 9am when I am writing this post.  So I haven’t exactly made it through day 7 yet but I’m feeling pretty confident … and now I have confessed to the entire world wide web that I did so it just has to happen.  No excuses.

So you might be wondering how I am feeling after 7(ish) days.  Obviously you are wondering that or else you wouldn’t have made it to this paragraph.  Please allow me to first thank you for your concern.  I greatly appreciate it!

At this point, I feel amazing!  Key words: ‘At this point’.  I did not feel amazing on days 1-3.  I was seriously battling some strong cravings and worked really hard to keep them at bay.  However, increasing my intensity at the gym and on my runs was making me feel exceptionally fit so I didn’t want to ruin my hard work by indulging.  Also, the sales on Victoria’s Secret website were quite inspiring (oh, how I wish to have my corporate salary again…sigh).  There were a few tactics I implemented in these first few days to help me withstand the dreaded sweet tooth.  Bear in mind my cravings come up generally in the evening when I am just roaming around the house with nothing to do.

  • First, since the weather has been really lovely lately, if I ever felt the strong urge to go buy something sweet, I would go for a walk instead.  Just a short walk, nothing strenuous, but this seemed to really help clear my head.  (You’ll notice I said ‘go buy something sweet’.  I don’t keep any unnatural, sugary foods in my house for this exact reason.  If it’s there, I will eat it.)
  • Secondly, I would follow my dinner with a mug of hot tea.  I have been reaching for apple/cinnamon or some sort of berry blend teas.  These seem to give me that sweetness I am looking for after dinner.  (Is it just a Southern thing to always follow dinner with dessert??  Trying to kick that habit!)
  • Lastly (but not least since I used this tactic most often), if I were getting a little out of control with my cravings due to boredom, stress, or any other factor (I crave sweets under all conditions, let’s be serious here), I would just go brush my teeth after dinner.  You might not know this about me, but I am very serious about my dental hygiene.  The three-step process occurs every night in my bathroom: floss, brush, and gargle.  I never skip a step.  Ever.  (You should see me trying to floss after a few…or more… glasses of wine!)  And because this is quite a structured and somewhat-time-consuming process, I definitely don’t want to do it twice.  Therefore, once I’ve brushed, nothing but water will enter my mouth.  Sometimes I feel a bit like I am back in my sorority days with crazy methods to lose weight and slightly neurotic…and then I just think ‘Who cares! This works!’

After around day 4/5 I was beginning to feel like I was in charge again.  That is such a great feeling!  Also, for some reason, I have been really interested in researching fitness/figure competitions, so looking at all that crap online has been quite inspiring.  No, I have no plans of competing – it has just always been an interesting process to me.

Crossing the days off at night may be a bit elementary, but it is extremely rewarding. Obviously I will be crossing off Day 7 when it is actually completed.

Anyways, how are you all doing on your sugar detox or any other health-related goals?  Remember that dieting is not something we aim for.  We want a healthy lifestyle.  That means for the rest of your life.  Small goals like this sugar detox only help to strengthen the healthy processes you are implementing in your life.  Keep up the great work and remember:  this is a marathon, not a sprint!

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Jan 06 2012
3 Comments
blogs i'm loving, challenge yourself, food

#21DSD is a trending topic.

So after I miraculously posted pictures of myself in a bikini……and then immediate regretted it and was in ‘blogger’s remorse’ for about 3 days, I decided to jump on the fast train in getting my health to its peak condition.

Sorry for all the weird metaphors.  I just woke up.  But you get what I am saying.

When I lived in Atlanta (the land of abundant resources and 24-hour grocery stores), I seemed to have an amazing ability to withstand cravings.  So much so that I basically never had any.  Shocking, I know.  I think it had something to do with the ability to buy anything I wanted (in-season or not) and create these amazing dishes.  Now that I live in Madrid (the land of random weekday holidays that shut the whole city down…oh, and seasonality), I have been forced to work with what I have in that moment.  Unfortunately, it has lent me to repeating the same dishes over and over which, as we all know, is BORING.

Don’t know where I was going with that story, but basically my cravings for sugar have really come back since living here … and with vengeance!  My sweet tooth gets a little out of control sometimes.  I mean, my mother used to own a bakery for Christ’s sake!

So even though I am a few days late on the actual 21-Day Sugar Detox, I decided to jump in.  Remember what I always say:  EVERYDAY is the day you need to take control of your health.  If you haven’t heard of the 21DSD, head over to Diane’s blog Balanced Bites and check it out.  She is an amazing wealth of knowledge, has a great podcast, and even offers seminars (which I was lucky enough to attend over the summer).

Why do I always type so damn much?????

Let’s end this long-winded post here.  Today is DAY 2 of my detox and I will be sure to keep you updated!!  For now, enjoy a lovely picture of Diane and myself from her seminar over the summer!

Diane from Balanced Bites hosting a seminar in Atlanta, GA

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