A Brief Glance Back at 2013

I am not usually someone who looks behind me. I prefer to rush headlong and enthusiastically to the next adventure… often somewhat naive but always eager.

But today is the last day of 2013 and I am feeling a bit nostaligic.  I have had a really wonderful year and I am going to prolong it a few hours longer.  I want to savor some of my favorite memories of 2013… like the 5 km run that The Captain and I did together to kick of the new year.

I started the year with a new part-time job as a meeting room receptionist with Weight Watchers.  I love greeting and weighing my members each week at the different locations I work and have come to enjoy great camaraderie with many of my co-workers. I love that the program is concentrating more and more on whole, natural foods, and encouraging exercise and good routines and habits. 

I also participated in my first Whole 30 Paleo Challenge in January and have fully embraced this way of eating.  The few times I have eaten rice with my sushi or gluten free bread since then, I have paid for it with bloating and stomach pain.  I know that it is not for everyone, but it IS for me.

The Captain and I have come to love our inner urban environment and the activities that it affords so much that we finally let the sloop that was our home for 11 years go to new owners… an oncologist and his lovely wife, getting read to retire, and whom we hope will love her as much as we did.

We have continued to enjoy walking to different local markets for groceries, growing flowers, herbs, strawberries and some veggies on our balcony garden, and have found living so close to the beach as good as being on the boat… especially in big storms!   Definitely do not miss wakeful nights on the hook worrying about the anchor giving way.

Running took a bit of a back seat this year to other types of exercise.  I participated in two of Tina Reales’ Besty Body Boot Camps and loved them… and they gave me a hunger for more strength training.  I started reading and doing research and found Tom Venuto and his programs.  I managed to complete and whole 12 week lifting program, and have just started another based on his theories as well. 

In the early Spring I was lucky to win a Goodlife Fitness 30-day pass and thoroughly enjoyed my new exposure to group fitness classes… Flow Yoga, Spinning, and some Les Mills classes, too… Body Flow and my favorite… Body Pump.  I will never be a gym rat but I did love those classes.

My theme word for the year was KAIZEN - which is a Japanese word that roughly translates to DAILY IMPROVEMENT.  I think it fit quite well and I kept it in mind throughout the year.

I have found a wonderful immunologist who is working with me to get to the bottom of my health issues.  We have found that my body is making antibodies and that my immune system is much healthier than I had feared which was a big relief to me.   And now we are trying to find out why my body seems to be leaking protein through my gut.  I am convinced my Paleo lifestyle is helping with this because the amount of edema I have in my legs has decreased significantly.

I have added blue algae to my diet, too, in the way of ENERGYbits.  And I have become a brand ambassador because I believe in them so much.

I have worked with some awesome corporate partners this year and have been honored to offer some fun and generous products to my readers via giveaways. 

So, as I ready myself to head out for my final run of the year, and then celebrate the start of 2014 later with The Captain over a lovely homecooked seafood-fest, I am remembering how blessed I am, and grateful for the wonderful year that 2013 has been for both of us.

I hope to see you next year!

What is your favorite memory of 2013?

The Great Turkey Run-Off

Well, I can honestly say it likely wasn't the turkey... or the sweet potato, or even the bright green peas.  And it probably wasn't even the 84% dark chocolate, which I don't think I even really like.

It may have been the 4-olive martinis... or the Chardonnay, but I think it was probably the cookies, or the the candy cane... yeah, that darned little candy cane... made my tummy pretty upset this morning and feeling quite bloated and poochy.

The fix? Why getting the day off to a great start with a nice breakie and a 5 km run.

I checked my log and the last time I ran a whole 5 km was on September 17th.  Since then my runs have been in the 3-1/2 or 4 km range, and quite few and far between.  I was determined to get out there today and when The Captain said he would like to come along, I agreed, but admonished him that it was going to be VERY slow... and boy, was it!  39 minutes and every step of it was hard today.  But it's done; I have stretched and now had some lunch, and sitting here, in my fat jeans, making promises to myself about the clean eating I am going to do till the end of the year!  GROAN.

Are you in the same shape today?  Or were you smarter than me, and didn't over-indulge?

Happy Boxing Day to all  my Canadian and British friends... and Happy Day After Christmas to the rest!

#onesmallchange … Breathe

This week as I link up to Marcia’s  final #onesmallchange post, I have gratitude and humility on my mind.

Yesterday, The Captain and I got bundled up against the cool wind and walked downtown.  We had several destinations in mind… a stop at our insurance broker to renew my car insurance, a bank deposit, a nice lunch in Chinatown, a visit to the Fairmont Empress Hotel to wander through the Christmas Tree display,  and where we also purchased a couple of new lighted ornaments for our own little tree.

We have had this little tree since we first moved onto the sailboat in 2001 and have been collecting an ornament every year we have been together… it is so sweet and very meaningful to both of us.  We have lots more room now but still haven't been able to give up this little tree for a larger one.

We took several of our ‘cheer’ bags along and as we walked, we noticed even more people than usual, quietly sitting in doorways, or standing on the side of the street with caps out for donations.  We greeted them with a smile and a ‘Merry Christmas’ and made sure to make eye contact and connect as we passed each one a ‘cheer’ bag.  And I made sure to ask if I could give their dogs  their own ‘doggy cheer’ bags, too.  Every one of them thanked us and as we exchanged smiles and greetings, I felt blessed.  What really  bothers me most about homelessness and the street life is that it tends to makes people anonymous, and I wanted  each of these folks to know that we SAW them, and cared about them.

We came home realizing that we can keep this little project up through the rest of the Winter… it doesn’t have to be just about Christmas.

Over the past several weeks I have committed to these #onesmallchange challenges… and for the most part I am doing well.  The bedtime routine continues to plague me… and I have come to realize that it is likely not as important to me as I THINK it should be.  But I am getting to it more often so that is a positive change at least.

1. no eats after 8 p.m.
2. drink 64 ounces of water each day
3. take my supplements
4. uplift at least one woman each day
5. be extra nice to a difficult woman each day
6. have enough pre-workout fuel
7. nutrient combination of 20% fat, 35% protein, 45% carbs
8. pre-bedtime routine
9. allow myself to be IMperfect
10. one yoga session per week
11. step back from social media
12. patience

This week my #onesmallchange is to just BREATHE and ACCEPT.  Let it all flow.  I am so READY!

What about you?  Can you make #onesmallchange this last week of the year?

Friday… Finally.... Phew

This morning I completed my last workout in my 12-week strength training program and I am so EXCITED to have it done…

I cannot TELL you how happy I am to have it over with and finished.  

Not sure if it is because it means I get a break now for a short time, or if it means I am looking forward to something NEW or if I am just plain ole proud of myself for having stuck with it till the end.

Likely all of those things… yes,

HURRAY for me.

And here are some other things making me happy this week:

The box of Promax Nutrition bars that arrived after I won them on a Twitter contest.  They have a whopping 28g of protein each.

I was able to find my 2 favorite holiday teas on sale at a local market this week.  They are only available this time of year so I stock up.

The Captain picked up this bag of key limes for me – he knows I like to have a fresh lime squeezed into a glass of water every morning, to start my day, and these are so sweet and just the right size.

Our little ‘cheer’ bag project is bringing me lots of joy right now, too.  We have assembled some treats and goodies into zip lock ‘Snowman’ sacks to give out to people we encounter while out walking, who look they could use a smile or a handout.  We put some together for the doggies who live on our city streets as well.  So nice to share a smile and a moment with strangers.

What is rocking your world this week?

#onesmallchange Patience, Grasshopper

Can you name the tv show that line comes from?  Or the actor who played the part of Grasshopper?  One of my favorite old time television shows and I would gladly sit through all the eposodes again and again.

But PATIENCE has never been my strong suit.  I like to say my older sister got it all and there was none left for me.  But I keep trying and do sometimes even succeed in flexing my ‘patience muscle’ and so I feel like I am not a complete failure in this area.

Patience will be my challenge this week as I link up to Marcia’s #onesmallchange post again.  At this time of year I think it is even more important to remember to be patient… with other drivers, other shoppers, my co-workers, and even my darling husband!  I am sure he appreciates it, too.

In past weeks, I have made these #onesmallchange commitments:

1. no eats after 8 p.m.
2. drink 64 ounces of water each day
3. take my supplements
4. uplift at least one woman each day
5. be extra nice to a difficult woman each day
6. have enough pre-workout fuel
7. nutrient combination of 20% fat, 35% protein, 45% carbs
8. pre-bedtime routine
9. allow myself to be IMperfect
10. one yoga session per week
11. take a step back from social media regularly

How is your patience muscle… do you ever need to work on it?

Did you remember the tv show?  It is called KUNG FU, and the actor who was called Grasshopper was David Carradine, the star of the show.  One of his teachers called him Grasshopper as a child.

Coming into the Home Stretch

I am just about to begin Week 12 of my strength training program and I cannot believe it is actually, finally here.  I have been following a program that I found in one of Tom Venuto’s books,  The Body Fat Solution.

and every week I have been making small changes… increasing the weight, or adding more reps, or even sets. I have been getting stronger, more flexible and seeing some nice new muscle in my arms, shoulders, legs and stomach.

I have also been enjoying some practical benefits… I can wear my high heeled shoes for several hours now, without my calves complaining and cramping up!  I can hold yoga poses for longer and am able to do some that I never could before. My runner's quads and hamstrings are loosening up.   And I am feeling pretty good about it all.

When I first started this program, I didn’t really expect to finish the whole 12 weeks… I thought I might do 6, and then find something new. I do tend to get a little bored, doing the same workouts over and over.  This particular program has 2 different sets of exercises and alternates back and forth between the 2 of them.  And there are a couple of moves I really don’t care for so I was kind of looking forward to changing it… then I found a web site called Workout Nirvana, written by a trainer named Suzanne Digre.

Suzanne did a guest post for Lindsay Cotter who writes Cotter Crunch, about 5 Ways to Get Better Results From Strength Training.  It made a lot of sense to me and was quite timely.  It was the motivation  I needed to keep going and finish the 12 week of this current program.  Since reading Suzanne's blog on a regular basis, I have come to believe she is a mind reader!  Her blog posts often seem to be written for me.

Another example?  This past week I was thinking about what I might do for exercise after this 12 weeks are over.  I do plan to take some time off over the next couple of weeks and just do some fun activities during the holidays… and I thought that in January I might just start picking a few workouts from Pinterest and do something different every workout, for a while.  Change things up every workout.  Then I read Suzanne’s current blog post about Exercising vs Training and I realized that is just not the way to go to get the results I want.  Thanks for another informative and relevant blog post, Suzanne!

So, I am off to eat my ENERGYbits and then then get going on Workout A.

Do you follow a particular strength program or do you do random workouts?  Are you seeing the results you want?

#onesmallchange Taking a Step Back

I am linking up again this week to Marcia’s #onesmallchange challenge post.

We are winding down the year in such a positive way… making a commitment each week to #onesmallchange that we can focus on to help that new behavior become a good habit.

This week I am Taking a Step Back… backing away from my computer.  A few weeks ago, The Captain and I spent a couple of days snuggled up in a hotel suite, completely unplugged, in order to celebrate an anniversary that is very special to us both.  It was lovely and I was reminded that I tend to spend a lot of time at my keyboard… both online and off… mostly out of habit and fear of missing out.

So, Taking a Step Back is really good for me in so many ways. It frees my time considerably and it frees my mind as well.  I have no set boundaries or rules about it… I think that would be defeating the purpose, somehow.  But I know when I need a break… and this week I am making sure to take it.  I am spending more time reading, cooking, decorating, sightseeing, and enjoying the leisure. 

Sometimes I think that Social Media is like a soap opera, or a reality tv show… you don’t want to miss out.  But, honestly, anything that you really need to see or hear will still be there when you start watching again.

In past weeks, I have made these #onesmallchange commitments:

1. no eats after 8 p.m.
2. drink 64 ounces of water each day
3. take my supplements
4. uplift at least one woman each day
5. be extra nice to a difficult woman each day
6. have enough pre-workout fuel
7. nutrient combination of 20% fat, 35% protein, 45% carbs
8. pre-bedtime routine
9. allow myself to be IMperfect
10. one yoga session per week

Do you Take  a Step Back occasionally, too?

Hanging My Head...

Why, yes, I am a wimp.

On Sunday morning, the sun was shining brightly and there was very little wind, so I decided to head out for a short-ish run... hadn't been for some time as I hate running in the rain when the weather turns cool and it has been raining here for the past several days. I just hate having wet feet and all of my running shoes seem to be some sort of mesh and not water resistant at all.

So, I checked the Weather Channel and learned it was -1 C, which is about 29 F, just a bit below freezing. I knew I needed a few layers.  As a base I put on a nice, quite snug, long sleeved Tommie Copper shirt (wishing it had a mock or turtle neck) and some knee-length compression socks. Then I put on some leggings and my Running Room nylon jacket. Last I put on my running shoes, then a fleece ear band, some light gloves and a fleece vest, just to make sure my back would stay warm.

Off I went.  I walked for about 3 minutes at a really brisk pace and then broke into a light run... and I was feeling quite cool... now, I know I should be cool when I start out because otherwise I will get OVERheated as the run progresses and I start to sweat.

But after about 12 or 13 minutes I was still feeling pretty darn cool, and not comfortable at all, so I cut it short and came in after logging only about 2.25 km... I realized I should have dressed a bit differently... something more on my head and probably warmer socks, too.

I am having a hard time admitting to myself that I have become such a wimp.

Years ago, before we bought the sailboat, we lived in the heart of our province and often faced Winter temps of -40 C which is the same as 40 below zero F.  And even though I never ran outside when it was quite that cold, I did run at -20 C which is 4 below zero F.  I never minded running in cold weather back in those days. What has changed?  Am I just too used to a warmer climate?

I think it has something to do with humidity.  That colder climate was extremely dry... and I could put on layers and feel warm. This climate I am in now is much moister being oceanside, and to me it feels colder, even at higher temperatures. Does that make sense?

I used to like to run on packed snow.  And I did that for several years...  I only gave in an bought a treadmill when I got tired of falling on icy roads in the Winter, and slogging my way through slush in the Spring.

Where I live now, we have very little real Winter. Last year we had only a couple of days of frost and no snow at all... so far this year we have had a couple of nights of frost, and a sprinkling of snow.  I sure am happy to see the forecast for the week showing warmer temperatures.

But I do accept that I have become a wimp... and will just have to adjust accordingly.

Do you run when it's cold?  And just what do you consider COLD?

Friday… Finish the Week with Some Fun

I have just completed my third strength workout this week… and so the 10th week of my current program. I am so happy that I have stuck with it as I am seeing good results and feeling great.  I will finish up the 12 weeks, and then I plan to take a rest over the holidays and start something new at the beginning of the new year.

I have some fun things to share…

These package arrived in my mail box this week, thanks to Marcia who writes Marcia’s Healthy Slice.  I am loving these yurbuds, and yes, I savored every morsel of that Almond Joy bar, too.  I have been a fan of Marcia’s blog since I first found it almost 3 years ago.  Thanks for sharing a couple of your favorite things with me, Marcia.

I splurged a bit and picked up two new pairs of golf shoes for myself.  Normally I wear very traditional styles but both of these shoes just grabbed my wilder side, I guess.  And who can resist a bargain?  I paid less for both pair than I would normally spend on just one.  The grey shoes are so light and can be worn with either the white or the green laces… kinda cute.  And the pink pair are almost like a sneaker. 

I won a giveaway a while back from Erika who writes MCM Mama, and the prize was a box full of lunch goodies… Annie’s mac and white cheddar, some organic milk and juices, some Annies’ cheddar bunnies, and some Annie’s fruit gummy bunnies, with a great little canvas lunch bag… and lots of coupons, too.  I think The Captain actually appreciates all these things more than I do!   Funny cause I have been urging him to switch to Annie's for his mac and cheese fix and now that he has tried and loved it, I am sure he will.

I got my first VOX box from Influenster this week…. if you haven’t checked them out, you should!  This one was created for Canadians, the Maple Vox Box, and has a whole lot of cool things in it… some Skinny Cow treats, mascara, lip gloss, press-on gel nail decorations, a mud facial mask and some Ice Breakers crystal mints.  It’s a whole lotta fun stuff I would never have bought for myself… however, I have been looking for a new mascara and I do like this one a lot.

And last but by no means, least, I won a $10 U.S. Starbuck’s card from Suz and Allan at Cows Lasers and Everything in Between.  Smart and savvy Suz sent me a Starbuck’s e-card and I was able to add it to my own Starbuck’s card and you can bet I will be be taking my sweetie on another coffee date very soon!

So, it is time to hit the shower and get some lunch going… 

What’s making you smile today?

How are you finishing up your week?

#onesmallchange Adding Yoga to My Week

I am linking up again this week to the #onesmallchange challenge at  Marcia’s Healthy Slice.

This week I am committing to taking the time to do at least one yoga session each week.   Last week I fit in a 15-minute session first thing in the morning on both Tuesday and Thursday.  Both of those days turned out to be crazy busy, and I really felt that the yoga practice, even though short, helped me get those days off to a good start in a positive mindset. 

I don’t feel quite as flexible when I do yoga first thing in the morning, but that’s okay. I have learned not to push myself and am not disappointed when I cannot sit back into a full Willow for more than a couple of minutes, or get my feet flat on the floor during a Downward Facing  Dog. 
 
I have a CRUNCH Yoga-Pilates DVD that has a 40 minute routine on it… did that first thing on Sunday morning and got the week off to a great start.  Nothing wrong with a bit of extra core work either.

In past weeks, I have made these #onesmallchange commitments:

1. no eats after 8 p.m.
2. drink 64 ounces of water each day
3. take my supplements
4. uplift at least one woman each day
5. be extra nice to a difficult woman each day
6. have enough pre-workout fuel
7. nutrient combination of 20% fat, 35% protein, 45% carbs
8. pre-bedtime routine
9. allow myself to be IMperfect

And I am doing well with most of these things… still have not MASTERED the pre-bedtime routine, but having it on my mind is making me do it more often, at least. I have found that if I get to it a bit earlier than JUST before bedtime, I am more likely to take care of it.


Do you practice yoga?  What is your favorite time of day for it?

What is #onesmallchange you can make this week? 

Making Progress

I am so excited about the progress I am making with my strength training.  I have been following a program I found in one of Tom Venuto’s books and have just completed my 9th week. Amazing to me that I have stuck with it this long and even though I don’t love every move, I recognize the value of them all, and am getting stronger, more flexible, and best of all… seeing more muscle.

The program has 2 different workouts, A and B, and they are made up of supersets of 2 exercises and each workout covers muscles from all over the body, including core work.  I have added 3 sets of pushups to the end of both so they take me anywhere from 24 to 32 minutes to complete, depending on how long I rest between sets, and then I do a nice all over stretch after I am done.

Every week I change some element to make them more difficult… more weight or more reps or even an additional set occasionally. It is all progess and I enjoy the challenge.

I don’t enjoy planks, however.  I find my lower back gets a bit achy when I hold for more than 30 seconds, so I make sure to fold back into a Child Pose after each plank.  

I plan to finish up the 12th week and then change the program.  I may tackle the program in Tom’s new book Burn the Fat Feed the Muscle… did you see my review?  Or, I may change it up completely and go back to bootcamp after the new  year. Not sure yet.

So my week was good… 3 X strength training on Monday, Wednesday and Friday…. all three days followed by golf practice in the late morning/early afternoon.

On Tuesday and Thursday mornings I began the day with a 15-minute yoga session, designed to get the day off to an energetic start.  Loved it.  Just the right length before a busy day.

And on Saturday, I had an official REST DAY where The Captain and I walked to a local elementary school to support their craft fair and then on to our favorite Starbuck’s for an indulgent holiday treat… Toffee Mocha for him… Salted Caramel Mocha for me.  Mmmmm.

And one more thing... I joined a challenge for the month of November to complete 100 squats, 100 sit ups and 100 pushups every day of the month. Well, I did the squats and situps most days, but I never cranked out more than 44 pushups on a single day.  But this kind of challenge gets me TRYING at least!

Did you have a good week, fitness-wise?  How do you treat  yourself?

#poweredbybits ENERGYbits Review and Giveaway

I recall the first time I tried ENERGYbits… it was last October and I chewed 30 of the crunchy little bits  before heading out for a 5 km run.  I remember them getting caught up in my teeth and tasting quite green… like wheatgrass, or chlorophyll, perhaps.  But not unpleasant. If you like you can read about it here.

At that time, the folks at ENERGYbits were sending 30-bit sample packs to people who were interested in trying them out.  And as much as they intrigued me back then, I knew I would need to try them a few more times before making the commitment to purchasing a 1000-bit bag. 

So I have been entering giveaways.  And I have been lucky enough to win a couple of 75-bit tins in a couple of them.  When I won the second one, they contacted me to see if I would like an additional sample to write a review. 

And they offered to do a giveaway if I liked them well enough to want to share some with my readers.

Well, I read through all of the information that came in the envelope along with the tins of bits.  I have advertising and marketing in my background and I was immediately impressed with the packaging of the dark green bits in handy little tins that fit nicely into purse or pocket, and the very attractive written material… it not only has important and relevant information, but is presented in a very visually appealing manner.  It is easy to read and interesting. 

So far so good.

I also spent a lot of time online with a few different search engines to find out if there is any new information out there that might reveaal anything negative about spirulina algae.  These ENERGYbits are formed from spirulina algae…. there is no other ingredient in them.  I couldn’t find a negative word about it.  In fact, quite the opposite.

So let me share a bit about my own experiences taking the ENERGYbits.

I have been experimenting with pre-workout fuelling over the past several weeks since I started strength training 3 mornings each week.  So, I decided to test the ENERGYbits to see if they would give  me enough energy to get through my workouts on an empty stomach.

I normally eat about 50 – 100 calories before I workout or go for a short run or do cardio… usually a  mix of protein and carbs such as a small smoothie or part of a protein bar, some Ripped Cream in my coffee, or lately some Greek yogurt and a bite of banana.  Not much, but something with protein and carbs to power me through the workout and then some stretching, and then keep me going till I can make some breakfast, or cut up an orange to eat quickly if I feel shaky and need something immediately.

The material that come with the ENERGYbits says that a serving of 30 bits is 30 calories, and most of that is protein.  They should give enough energy to fuel a workout.  I was quite sceptical but decided to go ahead and give them a try.

I got some advice from Kristen who writes The Running Mom about how to take them. She suggested I swallow them in batches of 10 with a few sips of water.  All righty then… no more chewing green little bits for me.

The first time I tried them I drank a couple of cups of coffee after getting out of bed,  and then I swallowed 30 bits about 5 minutes before starting my strength workout.  I kept waiting for the bonk but it never happened.  I felt good after 20 minutes, and I still felt good after my 30- minute strength session was over. And the best part was that I still felt good all the while I made breakfast, too.

Then a couple of mornings later, The Captain agreed to go out for a short run with me. Between his lingering cold symptoms, and all of the golfing we have been doing lately, there hasn’t been a lot of incentive to run and I am really missing it.  So we decided to keep it short and only do 3 km. I took this opportunity to try out the ENERGYbits again.

I only took 20 bits this time around, and I swallowed them with some water about 15 minutes before heading out.  I wanted to give myself enough time to get rid of that water before we went out into the cool wind!  You know… and I carried an energy gel in my pocket for insurance.  But I felt great the whole time… and again still felt good through the stretching and breakfast prep.   I think that energy gel is still in my jacket pocket.

The next morning I relied on 20 ENERGYbits to fuel my 31-minute strength routine.  I pumped out 44 push ups.  Coincidence?  Well, I have been working on them but they really felt a lot easier.

Several days later, I swallowed 15 ENERGYbits 10 minutes before my half hour strength workout and an hour later when I sat down to breakfast, I was not famished, not feeling faint over even overly hungry.  Amazing.  By now I was beginning to think there is really something to these little green bits of spirulina algae.

But I had one more test to put them through before I could be convinced. 

Last Sunday I attended a training session for a new program that Weight Watchers will be introducing soon.  When we have staff meetings at Weight Watchers, we are considered members first, and we get on the scale to be weighed at the beginning of the session, just like our members do before a meeting.

I never ever weigh myself after I have eaten anything… so I decided I would just swallow a few ENERGYbits instead of eating breakfast, and see if they would get me through the morning hours while I prepared to go to the session, travel there, and eventually get on the scale to be weighed some time between 11:30 a.m. and noon.  I knew there would be a nice luncheon waiting for me after I weighed in, and before the business part of the meeting actually began.

I got out of bed at 7:30 a.m. and drank some coffee while I checked my email then had a shower and started my day.  I swallowed 10 ENERGYbits with some water just before 9 a.m.  Then about 10:45 a.m. I had 5 more bits with a full glass of water.  And then I drank another cup of coffee.  I was feeling pretty good, but certainly would have been happy to eat at that point.  I wasn’t really hungry but did feel empty. 

I arrived at the meeting just after 11:30 and was in line to be weighed, happily chattering away with some of my co-workers a short time later.  It was probably close to noon by the time I actually got on the scale.  I recall walking to the buffet table very happy that I was about to eat, not feeling hungry actually, but a wee bit light headed, definitely.  And it was a lovely lunch, I might add.  I thoroughly enjoyed some salmon,  roasted pork loin and some braised cabbage… and a cup of the most delicious tea!

So the ENERGYbits had done their job and powered me through the morning hours. 


According to the literature:

Made from 100% organicallly grown spirulina algae and loaded with 40 nutrients, ENERGYbits® algae tabs have the highest concentration of protein in the world (64%) all for just one calorie per tab. Endorsed by the United Nations as the most nutritious food on earth, spirulina algae has been a favorite of Olympic gold medalists for decades and is a super food in every sense of the word, delivering instant and enduring energy to your brain and body.

Best used for:

• Increasing Energy 
• Increasing Endurance
• Increasing Mental Vitality
• High Protein Snack
• Curbing Hunger 
• Meal Replacement
• Balancing Blood Sugar
• Lowering Blood Pressure
• Reducing Fatigue

And, yes, finally, I am a believer.  ENERGYbits. These little bits of spirulina algae are aptly named.  And what I really like about them, is that they are 100% spirulina algae. There are NO fillers. What you see is what you get. Spirulina algae in little bits, easily swallowed or even chewed.

So, if you would like to try some too, enter my giveaway!  If you are the lucky winner you will receive one tin of 75 ENERGYbits, directly from the company.  You must have a Canadian or U.S. address for mailing purposes to enter this contest..

The giveaway will remain open for entries until Friday, December 6th at 11:59 p.m. PST.  I will contact the winner by email.

Use the Rafflecopter form below for all of your entries.  And Good Luck to you!



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Have you tried ENERGYbits?  What is your experience with them?

#onesmallchange Allowing Myself to be Imperfect

Today I am linking up to Marcia’s #onesmallchange post… we are committing to one small change each week till the end of of the year, to help encourage us to meet our goals by the end of the year.

This week my #onsmallchange commitment is to allow myself to be IMPERFECT.  Of course I am not perfect… whoever is? But I seem to think I should be.  I set such high standards for myself and expect a LOT from ME, and I need to, want to, practice being nicer to myself when I don’t meet my own expectations. 

I need to forgive, face forward, forge ahead, if not forget… don’t ya love the alliteration?    I am so hard on myself when I fail, when I slip, when I don’t perform.  And it needs to stop. I need to be nicer to ME!  I need to take a deep breath, assess, and just move on.

Over the past several weeks I have committed to making these changes till the end of the year:

1. no eats after 8 p.m.
2. drink 64 ounces of water each day
3. take my supplements
4. uplift at least one woman each day
5. be extra nice to a difficult woman each day
6. have enough pre-workout fuel
7. nutrient combination of 20% fat, 35% protein, 45% carbs
8. pre-bedtime routine

For the most part I have done quite well.  But this past week I had a few days where I really slacked.  The Captain and I spent 2 days totally relaxing and indulging ourselves and some of my #onesmallchange commitments were ignored.  I went a couple of days without drinking my water, taking my supplements and not meeting my nutrition goals.. and I really have not gotten into a routine, with my pre-bedtime hygiene.

And I didn’t evaporate into thin air… I didn’t explode, or implode, or even suffer in any way. 

I could have chastised myself and beaten myself up… but I made a conscious decision NOT to meet my own goals.  And I am taking full ownership of my actions, or lack thereof, and moving on.

It feels good to be able to ALLOW myself to be somewhat lax, and IMPERFECT, and almost decadent in a way.  I think I need to practice this a bit more often!

What about you?  Could you make #onesmallchange for your own health this week?

Do you beat yourself up when you don't meet your own expectations?

Burn the Fat Feed the Muscle Review

A few weeks ago, I was given the opportunity to receive an advance copy of Tom Venuto's new book, Burn the Fat Feed the Muscle, and I jumped at the chance.  This new book is a print version of Tom’s popular ebook, with the addition of a lot of new material.  If you are already a fan of the ebook, you will not want to miss this update and expansion.

I first became aware of Tom Venuto earlier this Fall when I began working out, virtually, with a group led by Kammie who writes Sensual Appeal Blog.  She had us following one of his strength programs and I began working out with the group 3 times per week.  I loved the program and started to see some results. 

Then I came across one of Tom’s books, The Body Fat Solution, in the library. 

The virtual workout group disbanded and I started a slightly different strength training program that I found in this book and have been working it 3 times per week. I have just completed my 8th week. 

When Burn the Fat Feed the Muscle arrived in my mailbox, I was delighted.  I have been spending a great deal of time, reading every word, from cover to cover.  And I have learned so much.  

Tom talks about the 4 elements of what he calls the L.E.A. N. plan of action:

1. mental training
2. nutrition
3. cardio
4. weight training

And he explains why the are all so important, and how they work together.  It is a fascinating read and I have already put some of his ideas into use and am seeing some really exciting results.  The book is written in plain language, and the information flows so smoothly that it is very easy to understand.  There is no scientific jargon here, and nothing that will make your eyes glaze over!  It is interesting and  it is practical.  It is just as relevant to women as it is to men.

In Tom’s own words…

There is a mission behind this book. My public mission is "to help millions of people get leaner, stronger, fitter and healthier." My deeper, more personal vision is to help bring resistance training and the "bodybuilding lifestyle" to a place worthy of mainstream respectability, the way the early physical culturists (like Jack Lalanne) intended it to be: not only to get a great looking body, but also for health, strength,fitness and personal growth.

This is not a weight loss book, per se. My message is not so much about dieting down, it's about building up people in all these positive ways.  My mission is to bring this message to everyone who needs it, but especially two of the places where it's most needed:

One, in the mainstream diet world, where weight loss means "eat less, starve, and deprive yourself," while strength training and body composition are usually not even on the radar.

And two, to the 40-something and-SO-something crowd and even the baby boomers, who are transitioning into their golden years, but their strength, muscle, health, quality of life and independence are starting to deteriorate.

I know that this is a book I am going to keep referring to over and over as my fitness progresses and well into my own golden years.  I intend to not only get older, but keep getting better!

The official launch of this book takes place on December 10, 2013 and you can pre-order at amazon.com by using this link.

#onesmallchange Establishing A Bedtime Routine

Today I am linking up with Marcia’s Healthy Slice and taking part in her #onesmallchange challenge to make the most of the LAST QUARTER of the year…

So far I have made these these changes, adding a new one each week:

1. no eats after 8 p.m.
2. drink at least 64 ounces of water
3. take my supplements
4. uplift at least one woman
5. be extra kind to a difficult person
6. appropriate pre-workout fuelling
7. nutrition combination of 20% fat, 35% protein, 45% carbs over the week

I am really making an effort to concentrate on these changes… this last week I had a wonderful week of workouts and combined with my new nutritional profile, am feeling more energetic, sleeping better and looking sleeker.  Very happy about that.  I attended a training session yesterday afternoon with about 90 – 100 of my coworkers from Weight Watchers and reveled in the compliments.  Yes, I am that vain.  And it didn’t hurt that my husband has been so vocal about being proud of me, too.

This week my #onesmallchange is to get into a good pre-bedtime routine.  I have been very slap-happy with the teeth brushing, face washing, etc. over the past few years, really. I get into a groove of a good routine and then for some reason or other, I don’t do it a night or two and it all goes out the window.

I am lucky in that I have never had problem skin but I know I look and feel better when I do remove my makeup and wash my face and use my night creams AND make sure to brush and floss  my teeth before bed.   Wow, that is a lot of stuff.

But, this is my commitment.  And I am ashamed that I have to bring attention to it and announce publicly that I will do it… but it is what it is…. and I am going to do it!

Have you made #onesmallchange this week?

Do you have an established pre-bedtime hygiene routine?

Wanna Catch Up With Me?

It has been such a good week!  I got in 2 runs, 3 strength workouts, some hiking, and walking.  There were lots of deliveries from the parcel guys, a Starbuck’s date with The Captain and some much appreciated relax time, too.

It started last Sunday with a run.  We haven’t been running a whole lot as The Captain was on the edge of a sniffly cold for so long but we thought a short burst might actually help… it seemed to, and we both were glad to get out.

And it is ending with a run, too.  Another loop around the park before lunch today… blustery and cool, but at least no rain!

I am really enjoying my strength workouts… using my new 15-lb kettlebell and my new 12-lb dumbbells.  I am feeling more flexible, too, now able to actually sit back on flat feet during Child’s Pose and rising to Willow. I could never do that without having to lift my hip.  This means my quads are getting more flexible.

I am also loving the fact that I can spend a few hours at a time in high-heeled shoes after not wearing them for so many years, and that is thanks to the calf raises in my program.  I had no idea that this perk was waiting for me and really wondered why I was doing them at all.  Calf raises?  I really thought they were a waste of my time.

My food plan this past week changed… #onesmallchange… and I am thrilled.  I am following the nutritional ratio of 20% fat, 45% carbs, and 35% protein as laid out by Tom Venuto in his new (yet to be released book).  I was feeling quite puffy and soft last week and this week am happy to report that I am down 5 pounds on the scale and feeling quite sleek.  Yes, I know it is water loss, and I feel good about it.

I feel great actually.  When I eat whole, real food, and give up the wine, like I have this week, I have lots of energy, sleep very well, and am more enthusiastic about everything.  My mouth and taste buds seem to like wine, but the rest of my body... not so much. I am not talking mass quantities here, either!

Tom sent an unedited copy for me to review and I have been reading every word with great interest.

I have been experimenting with Energy Bits.  Trying them under different circumstances.

Will tell ya all about that soon.

I did a couple of fun outings with The Captain this week… on Monday we walked down our street to the cliffs above The Strait of Juan De Fuca, that separates us from WA state, and then down a set of very steep stairs to the water.  When the tide is out you can hike and scramble the rocks along the shore for miles.  We had never been on this particular stretch before and we made our way along for about an hour and a half… over huge driftwood piles, massive water and wind eroded boulders and it was so fun and so tiring.  We eventually came across another set of steps leading back up the cliff face, but before climbing them, we did a bit of beach combing for sea glass on the gravelly shore.  I have quite a collection, picking up bits and pieces everywhere we have been over the last 12 years, and am always glad to add more… especially blue and aqua and red, which are not commonly found as much as white and brown and green.

And we also did a little walk on Friday afternoon… in the beautiful bright sunshine, through the leaves in the park, to Starbuck’s to make some plans for next week, and enjoy an indulgence.  I had a grande Peppermint Mocha and The Captain enjoyed a grande Gingerbread Latte.  My pictures are terrible, but the drinks were fabulous…  yes, I loved every sip of my 410 calorie delight!  It was a meal in itself and totally worth it.  And it was my only indulgence this week… and I planned for it, so all good.

Gingerbread Latte

Peppermint Mocha

I found some time to sit and leaf through this lovely book that I won during a Twitter #paleochat at the beginning of October.  I am so excited about it as it has recipes that I will actually USE. So often lovely cookbooks have beautiful pictures of great looking eats… but I would never have the ingredients to make them!  Do you ever find that?

Here are some of the things that appeared on my doorstep this week… won in giveaways…

Zaggora hot pants… looking forward to a cardio session in them.  They fit perfectly!

They have little grippy things on the bottom. I am thinking I will try them for yoga.

And this enormous Rumble Roller, which, frankly, completely intimidates me.  But I am going to take it on!

So how was your week?

Have you tried any of these products?

What's getting your juices flowing these days?

Sneaky Secret Gym Pictures Appear on Fitness Blogs... What Do You Think?

I am about to do something that I haven't done before... use my blog as a place to make a personal statement about something I see happening that is really bothering me a lot.

Normally, I am very positive, and stay away from controversial issues... don't tell people what to do or how to do it. Heck, I don't even leave negative comments on other people's posts. If I don't like what you are writing, I just back out and quit reading. Your blog is a place where you share yourself, your opinions, your thoughts and no one should tell you what to post there.

But this is something I think is really mean-spirited and dishonest, and I have to speak up. I woke up at 3 a.m. this morning with this on my mind.  If I don't blog about it today and get it off my chest, that is likely to happen again.

So, what is this behavior that has me so jazzed today?

It's this...  3 times over the past couple of weeks, I have read blog posts where the writer has taken a secret, sneaky picture of someone at their gym, doing something that they find amusing, or annoying, or silly... and posted it on their blog with an anecdote about it, and then admitting that they know they shouldn't have done it but they just couldn't help themselves.  They had to share it on their blog.

One blogger even talked about how her husband advised her not to do post the picture because she would take a lot of flak about it from other bloggers, but she didn't care... she had to do it.

You DON'T have to do it.  In my opinion, it is a horrible breach of privacy.  

I am not a regular gym goer.  I prefer the convenience and privacy of working out at home.  But I have many friends who frequent various gyms and exercise studios of all kinds, and it really irks me, and all of them that I have spoken to about this topic, that they might be subject to having sneaky, secret photos taken, and then distributed on blog posts and other social media.

Actually. the local gym that I did attend for a month this past Spring actually had signs all over the facility about just this thing... I cannot recall the exact wording but the gist of them was that: 

EVERYONE BELONGS HERE AND HAS THE RIGHT TO BEING TREATED WITH RESPECT AND  NO CAMERAS OR IMAGE-CAPTURING DEVICES ARE ALLOWED TO BE  USED ANYWHERE IN THE FACILITY.

It never occurred to me that there might be a problem.  One staff member there that I chatted with about it, after first noticing a few signs and commenting on the positive, reassuring tone of them, told me that they had never had any complaints from members and that everyone seemed happy with the policy.  Good news.

So, if your gym doesn't have that policy, you might ask them why not.

I know that the bloggers whose posts I read and found so distasteful are not readers of my blog, and are likely never to see my little rant or care what I think if they do... but for those of you, I do reach, I would really like your opinion about this subject.  Perhaps I am making a fuss over nothing.

And here's another thought... I just found out that today is World Kindness Day... how appropriate!

What do you think about sneaky secret pictures being taken in the gym and then posted on social media?

Do you think that people should expect some privacy in the various facilities at the gym?

Would you take pictures in the gym or be okay with another person snapping a pic of you?

#onesmallchange Supporting Workouts with Nutrition

Today I am linking up to Marcia’s #onesmallchange post… we are committing to one small change each week till the end of of the year, to help encourage us to meet our goals by the end of the year.

Over the past several weeks I have committed to making these changes till the end of the year:

1. no eats after 8 p.m.
2. drink 64 ounces of water each day
3. take my supplements
4. uplift at least one woman each day
5. be extra nice to a difficult woman each day
6. have enough pre-workout fuel

I have been doing pretty well… if I do have a bit to eat after 8 p.m. it is because I am truly hungry, and I have been drinking well more than 64 ounces of water every day.   I have not skipped a day of supplements, now making sure to have them with my breakfast… the rest of the list are things that are getting to be good habits too.  Thanks to Marcia for the leadership and inspiration to keep improving… it is helping me with my one-word mantra for 2013.

So this week, my #onesmallchange is also nutrition-related.

I know that I feel better and perform at my best, and sleep well, too, when I eat properly.  For me, that means eating whole, real food… the things that we Weight Watchers call Power Foods.  They are nutrient-dense, and filling and satisfying.  Fruits, vegetables, lean proteins, healthy oils, fat free dairy products… (and they advise whole grains if you do eat grains, which I don’t).  I am going to be concentrating on eating Power Foods and limiting sugar and alcohol to a much greater degree than I have been recently.

And I am taking it one step further, by following Tom Venuto’s suggestion in his new book (yet to be released) called Burn the Fat Feed the Muscle, to consume a daily combination of 20% fat, 35% protein and 45% carbs. This is in order to compliment my workouts with a more strict adherence to my nutrition.  He also suggests eating real, whole foods, and I am so happy that his advice backs up the advice that Weight Watchers offers.

I am sure I will be seeing even better results!

Do you follow a particular food plan or are you more of an intuitive eater?

Do you count macros or track your food intake?

What is #onesmallchange you could make this week?

Thursday Things I am Loving

I should be out on my Thursday morning walk right now… with the time change last weekend, it is now light again at 7 a.m. and I was planning to resume walking with The Captain on Thursday  mornings before I get ready for work.

However it is pouring rain right now and I am wimping out… sitting at my computer with an extra cup of hot steaming black cofffee and sharing a few minutes with you before I have my shower and carry on.

I have a few things that I am really loving right now that I wanted to share…

My new Tommie Copper Active Fit Shirts… they sent me two tanks and a camisole… and they are fashioned from their awesome patented copper-infused fabric.  Tommie Copper has now added several new colors to their line up so they are much more fashionable as well as functional.

It is too cool for me to be outside in a sleeveless shirt here these days, so I am wearing them for indoor workouts, under other shirts when I do venture out, and also as jammies!  I love to sleep in my TC gear… so comforting for sore muscles.  These shirts are very long and so stay nicely in place or tucked in, too.

Yesterday I discovered a new Silk Road tea… called Winter Warrior.  It is a delicious blend of ginger, green tea, lemongrass, citrus peel, rooibos, and lemon essence.  I wish you could smell it!

The Captain and I wandered into the new Public Market when out for a walk yesterday morning, and they were giving out samples of this tea.  I wasn’t going to bother trying it but after tasting his, The Captain urged me to go ahead… and I was immediately taken by the taste and the aroma.  Apparently these ingredients all have immune-building properties, too, and who can’t use that especially at this time of year?

We made a pot yesterday afternoon and thoroughly enjoyed it....Mmmmm.

I picked up some fun and colorful ribbon yarn while I was in WA to make a fun new scarf for the neckline of my new coat.  I had to watch a you tube vid about how to make it up… but it was so easy and quite fun.  I like having something to do with my hands on those evenings where I sit in front of the tv for an hour or two.

I decided to make another for a coworker who has a birthday next week… It is part of my ongoing project to do something nice for another woman… and it is her favorite color.

And one more thing…  I bought these awesome little boots on sale in the Spring… but have not worn them much because I am so NOT used to wearing heels anymore after having been out of the corporate arena for 13 years!  But I couldn’t resist the boots.  I kept watching the price of them go down and down and down till they were only $15 with all the discounts and sales, and the original tag was $175.  I mean, I had to have them even if I was never going to wear them.  Do you ever do that?

Well, I am thrilled to say that after following my Tom Venuto workouts for the past 6 weeks, I have strengthened/stretched my calf muscles and can now wear these boots for a few hours at a time! yay!  

Every time I have done those calf raises I have thought it was a total waste of time… who needs to work their calves?  Well, apparently I do, and it has worked. How good to learn that all of my work has not been totally narcissistic.  There really is a practical, functional aspect to it as well.  Thank you, Tom.

Okay, I must get moving here.

So, how is your Thursday shaping up?  What are you loving lately?

#onesmallchange Pre-Workout Fuelling

It’s Tuesday, and for the past several weeks I have been linking up to Marcia’s #onesmallchange posts as part of her LAST QUARTER Challenge… to help keep us on track to meet our year end goals.  Just a bit of fun to help maintain focus.  It is certainly working for me.

This week my #onesmallchange is to make sure I am giving myself some good fuel before I begin my workouts.  I have been experimenting a lot in this area over the past many weeks and have finally come to realize that I don’t do my best work or give a great performance on a completely empty stomach.

Of course it depends on the workout.  If it is cardio such as kickboxing or a run, I need about 100 calories… a large banana, or a small protein shake, or a couple of my frozen protein bites… and if it is a strength workout, even when working my legs, I can get away with a bit less.

But I have learned that if I don’t eat enough, I barely eke out my workout and then I am feeling light headed and shaky and even after eating a good breakfast, it takes a while before I start to feel good again. I don’t like that feeling at all and intend to avoid it… better to eat a bit too much, I think, than not enough.  Have you experienced that, too?

This morning it is raining here.  Big rain.  Gloomy and cool and I wanted to go out for a sprint workout… but opted to stay inside and do my G.I. Jayne Kickboxing workout instead. It is very similar to running sprints actually.  So I made myself  a small protein shake with half a banana, one cup of unsweetened Almond Breeze, a scoop of protein powder and a sprinkle of cinnamon.  It was delicious and I drank it while watching getting through the opening credits of my DVD.

The coral tank I am wearing is a new one from Tommie Copper, by the way, from their Active Fit line.  I love how long it is and it stays put ‘cause it is so snug and supportive.    And yes, my workout was intense and sweaty and I loved it!  Rain all you like, November!

So for the past several weeks I have been adding #onesmallchange each week, and so far so good. I am making a conscious effort to meet these challenges each week because I know that I will be reporting about them, so they are stay in the forefront of my mind.

Here are my #onesmallchange commitments so far:

1. no eats after 8 p.m.

2. drink at least 64 ounces of water

3. take supplements

4. uplift one woman each day

5. be extra nice to a difficult woman

Thankfully I have not encountered a difficult woman, or even a cranky person every day.  But when I do, I make sure to S-M-I-L-E at them!  I think a smile can really make a person feel acknowledged and valued.  

Are you making #onesmallchange this week, too?

Please tell me what you eat before you workout or run?  I need some new ideas.