Gratitude

A picture on a good friends facebook page this morning (Thank-you Jan) got me thinking about where my focus has been lately. My outlook has been negative to say the least with several aspects of my life and I must admit that my way of dealing with issues had become counterproductive. Like a lot of people I found myself refusing to recognize problems, denying responsibility, pretending they would go away if I ignored them none of which actually helped and if anything made some things worse. I was my own worst enemy and although I was moving forward the negatives of problems/issues seemed to be what was spoken about, and as summed up in the following quote I had become a victim of myself.
"Don't become a victim of yourself. Forget about the thief waiting in the alley; what about the thief in your mind?"

So how to change that mindset, to take time to pause and consider what are the things that bring me joy and what am I grateful for?

Family I am so grateful to have a family that loves and supports me for who I am especially when at my worst. For my extended Family and for the four gorgeous grandchildren I have been blessed with.

Friends For great friends who have been there through thick and thin. For old friends, new friends and those I have yet to meet.

Work For a job that I enjoy and love (most days) and for the trust families have in entrusting their precious children to my care.

Health we often take our good health for granted. Even though not in perfect health at the moment,I am grateful for what I have and thankful that I do not have to face at this time the challenges and chronic illness that others live with on a day to day basis.

Inner Strength I am stronger than I think and I am grateful for what I have achieved, endured and lived through, it can only lead to good things. Take a moment and appreciate what you’re good at, how well you manage. 

Painful Lessons Now this may seem a strange thing to be grateful for but some of life’s lessons are inevitably going to be painful. However, I have discovered that the harder the lesson – the more potential for growth it represents. Be grateful for life’s hard lessons, for the pain and the suffering – because it will help you grow – is a really nice way to turn something bad into something good.

Perspective Looking at things in perspective is another one of life’s blessings. It’s so much easier in hindsight than in the moment! Be grateful when you manage to look at a situation differently, from another persons point of view or you see consequences for different actions. Seeing things from another person’s perspective is often painful and hard, and it will often make us grow as human beings. Being able to feel gratitude when looking at a time when you experienced painful growth will double it.

A Great Book Getting lost in a really good novel, is a wonderful feeling.Sometimes it amazes me how words on paper can bring me so much joy!

Great Music For the same reasons as above, music has the power to transform my mood and nothing is better than some music to dance to while you do your housework or to get me through a run or workout

Life So easy to overlook, but so so fundamental. I am grateful for being alive.

The Small Things The magic really is in the small things. A spontaneous meal with friends, a cup of coffee, sunshine through my window, a small moment of joy, a child's laughter – all are really small things that give me tremendous amounts of happiness.

My Body last but not least (though this list is in no particular order) I am grateful for my body, with all it's flaws and imperfections. I am grateful for legs that let me walk , dance and run and a body that is strong enough to enjoy and do the crossfit I love (even if it is modified).  

Funny how many things you can find to be grateful for when you start looking with fresh eyes.

What brings Joy to your life? 

What are you grateful for today?

New Attitude

Wow, think these lyrics say it all ...
" I'm feelin' good from my head to my shoes
Know where I'm goin' and I know what to do
I tied it up my point of view
I got a new attitude! "

I'm on track and feeling positive. True to my word I sought out some different perspective and advice re my shoulder. I had been playing ostrich for so long ignoring what I knew to be true but not wanting to face the inevitable and make a decision. So on Friday I spoke to yet another Physio, madness I hear you say, yet I wanted to talk to someone who would with an open mind listen to the saga, look at my numerous images and reports and give an independent view. I wanted someone who wasn't close to me or the situation yet would understand my craving for both recovery and CrossFit. I wasn't looking for a different diagnosis, I wasn't doubting that. What I have come to realize is what I needed was someone to confirm and give me the confidence to stand up for myself and ask for the treatment path I wanted to take and not be pushed straight to surgery. I know there is a risk that Hydrodilatation won't work and I still may require surgery but I choose the less invasive path at this point.
Amazing what a little confidence and a change of attitude can do. There is no reason why I can't go back to CrossFit, albeit modified and listen to my body and pain signals. Those words alone were enough to lift my spirits and do a little happy dance.It even brought back the motivation to keep persevering with my running, though I still can't see myself ever saying I love running. This morning I dragged myself out the door and ran/walked along the waterfront, this doesn't sound like much but it has been a long time since I have gotten up and felt like doing any exercise let alone a run. All my running was done at the end of the day after my body and brain was warmed up and functioning. This morning I felt an urge to run, I felt like crap initially when I was done but after about fifteen minutes I felt fabulous and ready to face today and whatever challenges it brought.
So time to revisit my sports medicine Doctor to tell her how I would like to progress with treatment fully armed with the knowledge that if she objects I can get a referral to another Doctor who will listen.

Time to keep moving forward with my new attitude.

Goal Setting

OK time to get real, stop talking (whining) and start doing.
Time to set some goals in place and get back on track.
So with this in mind what exactly do I want?
 My number one "want" is to get back to CrossFit. I can't explain how much I miss it, the training, the community, the feeling of personal achievements (once you stop thinking you are dying). Most people know about my ongoing shoulder issues and I won't bore you all once again except to say I plateaued with my recovery ,was advised to stop CrossFit at this stage and and have reached a crossroads as to treatment options.
I started running more, occasionally riding my bike but wasn't happy. I don't enjoy running, it doesn't come easy and the voices in my head won't be silenced. Living with someone who still regularly Crossfits despite an injury adds fuel to the voices and self doubt. Slowly the running time and distance lessened until it was virtually non existent. Not surprisingly as the running declined so did my fitness and motivation. I think the final straw was volunteering at a fundraising competition for the local box. I had a fabulous day but at the back of my mind was that niggling little voice wishing that I was able to do more than just judge, I wanted to be doing those WODs.
So what now? Time to take control back, stop wallowing in self pity.
First step is to get a second opinion, so making the decision re surgery is totally and fully informed. I have been burying my head in the sand and ignoring it all doesn't change a thing.
In the mean time it's back to running, at least it is a focus and something that is achievable. It seems a lot of people like me don't particularly like running but they do it anyway. I have a plan to build slowly, I think we all start with good intentions and admiral goals, then find ourselves overwhelmed and under enthused with our progress. I am being realistic and am not going to focus on the distance but instead time, the following quote makes sense to me;
"Be a minuteman "The biggest mistake that new runners make is that they tend to think in mile increments-1 mile, 2 miles, 3 miles. Beginning runners need to think in minutes, not miles." -Budd Coates, four-time U.S. Olympic Marathon Trials qualifier/coach"
I will listen to my body and not the voices, small steps are better than no steps.
She who never risks going beyond her limits should never complain about the mediocrity of her existence

Kick-starting the Journey

Deep breath and here we go again,back on the roller-coaster that seems to be defining this journey. It seems that this blog is my sanity, my accountability and my last line of defense. I have been asked why I put this all out to the universe, why share? Sometimes I ask the same question of myself, but the truth of it is I write mainly for myself. Writing is therapeutic for me.If others read it that's great, if  I find a kindred spirit or it helps someone else in their journey, fabulous. 
The other side of the coin is I write because then somebody else knows...
It's easier not to be open about where I am along the road.
It's easier to think I can and will do this alone, to make promises to myself that I will set goals and do something, because then when I fail to keep those promises there are no repercussions, no consequences. Sure I feel like crap, feel guilty that I have let myself down, but no one else knows unless I tell them. Much easier to keep telling myself I can do this alone.
I put this out to the universe because I am amazingly good at hiding things unless I force myself to reveal them. I will stuff things down, plaster a smile on my face even if I feel like I am being eaten alive from the inside out. I can suppress things particularly well.
Funnily enough it is also that ability that has allowed me to get through some major hurdles in my life, to some extent made me stronger and I have survived. But it's not a healthy place to be and time to make more changes.
Time to say out loud when I need help, for someone to hear and for me to know I've been heard. I'll be more likely to stay on track and I won't quietly derail once again.
Now I am not asking anyone to take responsibility for me, I am not asking to be supported or for anyone to feel they have to keep me on track or be a part of the journey.
I am sharing this journey because I have to.
I share this journey because if someone else is reading this it will keep me honest.
I share this journey because maybe someone else is on a similar road and they will feel as though they are not travelling alone. Someone else stuffing it all down, trying to manage it all inside their head.
I share this journey because nothing is easy, it's hard and it's scary and the hardest step to take is always the first. I know it won't be easy, I know there will be hurdles and obstacles, the biggest being the voice in my head. But I know it will be worth the effort.
Thanks for sharing the journey with me , time to buckle up and hold on tight I think it's going to be another bumpy ride.

Through the Looking Glass

Today I have felt as though I fell through the looking glass with Alice.
Tired, emotional and teary seemingly without reason. A planned 10 minute nap turned into a two hour hibernation complete with the guilt that I should have been doing more purposeful things.
As mentioned in  my last post I have begun needling sessions, three in total, with great success. The last being Thursday night. My movement is still limited but improved and best of all maintaining gains in range. I am not sure how to describe the sensation of needling other than odd and weird. It's like being a voodoo doll in reverse, with good being practiced instead of bad.
Today I had a Physio session and as well as walking away feeling as though I had been beaten up I felt emotionally drained as well. Body and mind are so strangely interwoven and today I was acutely aware of this. We discussed final timelines and plans for my shoulder, and also plans for CrossFit training. So why with positive action and direction was I feeling this way? A friend said she feels "the body needs time to "integrate the changes made, whether they be chiropractic, massage, acupuncture etc" perfect sense really and a reminder to listen more closely to my body.
So where to now? Plan of action is to ease back into training 2 to 3 times a week, having recovery days in-between  Return to Physio in a fortnight after another needling session focusing on supraspinatus, which reacted strongly last session. Then with my Physio away for 6 weeks lecturing, teaching and consulting overseas, I will have lots of homework, stretching and mobility. On his return we will make a decision together as to our next move, if I have not improved or if I have plateaued we will look at an MRI and then referral for hydrodilatation treatment.

So like Alice going out to the garden and being shocked to find the paths don't work as she expected. That they twist and turn "more like a corkscrew than a path!" That the paths don't lead in the direction she wants to go, and she spends a long time getting turned around, but always ending back at the house.It's scary enough not being able to anticipate how things will go, but being constantly blind-sided by chaos and frustration sends me down my own corkscrewing path. So my journey like Alice's twists and turns along as I prepare to face my own personal Jabberwocky. 

Twists and Turns

Well this has certainly turned into a CHALLENGE.
A challenge of motivation
A challenge of priority
A challenge of self
It is already week four of the six week challenge and as seems to be my life is strewn with twists, turns and unexpected events.
I began feeling uplifted and positive that this would be a journey back to where I desired to be. Regaining lost strength and fitness. Sure I knew it would not be easy but never did I foresee the difficulties ahead.
When I began the challenge I was on holidays and my shoulder issues ( restrictive adhesive capsulitis ) seemed to be improving, slowly but improving. But then I returned to work which brought with it a return to pain, broken sleep and the depleted movement I had degenerating further. So no cross-fit for a fortnight, granted I did ride my bike , so much that I thought I should start wearing lycra and hangout in coffee shops along the way.
Slowly self pity crept in and the old woe is me attitude returned. I was scheduled to see my Physio at the end of that fortnight. He confirmed what I feared my progress had gone backwards but also helped me to understand why this had happened. As with most things in hindsight it could have been avoided to some extent but again no use focusing on could have, should have insights. Time again to restart and try some different approaches.
In among all this we had the torrential rain and flooding that brought back memories of the floods two years ago. Whilst we suffered none of the devastation that others are enduring it was a worrying time as we sandbagged and hoped for the best. Thankfully the water though coming within metres of our home caused minor problems, and this was due to the storm not the rising waters. Others we know were not so lucky with homes and yards being inundated and now facing both the cleanup and red-tape of insurance claims.

looking up our street 

Well this is a very negative post. Is there anything at all positive at all ?                                                            If you had posed this question at the beginning of the week I would have said a resounding NO ! But after some reflection , there are lots of positives : I have kept my commitment to keep Sonja updated with my treatment so she in turn can assist and modify my workouts accordingly. 
I have kept my commitment to eat healthily and have been more aware of my portion sizes.
I am lucky to live where I do and have access to great bike trails ~ riding along the waterfront is actually quite enjoyable.
Dry needling of my shoulder seems to have helped and range of movement is creeping back up.
I have returned to cross fit and it feels great, I am fortunate to have supportive trainers and community at Cross Fit Desire.
For the first time in a long while I have slept a full night without waking with pain.
So what now? I made a statement earlier this week that I think I need a six month challenge and I have come to the realization that this throw away line is actually the truth. Reality is that until my shoulder is rehabilitated fully there will be lots of twists and turns, ups and downs. My focus now is to keep going, there will be more setbacks but throwing in the towel is not an option. There is light at the end of the tunnel the road is just longer than anticipated.

The Long and Winding Road

With week one done and dusted it has not been a great start for week two.
Week one flew by and without too many unexpected dramas.
 I made it to three sessions at the box and rode my bike along the waterfront on those I missed - commitment met.
Food wise again no hiccoughs as we have not changed our healthy eating habits even though I had not been training. My biggest challenge here I think is portion size. I had still been eating as though I was training and overeating even the healthiest of meals will still be a problem. So portion control will be this weeks focus.
Alcohol whilst banned on the challenge was consumed over the weekend but as it was also my Birthday weekend I had made note of this in my challenge goals and commitments. I didn't over indulge and even after  celebrating into the wee hours at a friends 50th I woke up the next morning feeling clearheaded and not hungover. I obviously had consumed enough for my brain to go momentarily AWOL as on leaving I decided calling a cab was unnecessary and it was a lovely night to walk the 7.6 kilometres home. Foolishly my husband Mark agreed and off we set. It was clear as we were halfway that this was not one of my better ideas and I made the rest of the journey heels in hand and sleepwalking. Sometimes I need saving from myself .....
So week two and yesterday seemed to be strewn with roadblocks and obstacles culminating in my car not starting and no training what so ever achieved  This was even more disappointing as it meant I also missed my own "birthday wod". Never mind hopefully I will have a date with Annie on my day off.
Food wise yesterday although home made with fresh ingredients was off track as well. My daughter as part of her gift to me came and made dinner, a wonderfully decadent creamy, rich Carbonara. Definitely in the comfort food category. I keep trying to tell myself that the zucchini,  mushrooms and peas she puts in her version balance out all the cream and cheese,
Oh well today is a new day and so far going great in all aspects. New day, new start on this long winding road. Oh and if needed feel free to step in and save me from myself if needed

A New Adventure

Well deep breath and here we go again.
It has been quite awhile since I have written anything here but time to restart, rebuild and take control of where I am headed. Since I completed the Paleo Challenge I have had ongoing issues with my shoulder resulting in "poor me , woe is me" syndrome. Symptoms included procrastination, not training, lack of motivation and a decline in my eating habits. There was always a legitimate excuse (in my head) too sore, can't do the WOD, I'll go tomorrow and the list goes on.
The shoulder has now been diagnosed and treatment ongoing, for a time the Physio banned me from Cross-Fit and limited my activity to cardio ....bah humbug . So it was back on my bike, not what I wanted to hear as I so wanted to be back in the box. Last appointment I was given the go ahead to return with provisos ~ no overhead lifting/pull-ups and focus on  volume/technique at lower weights in everything else.
Last week was my return to the box and it made me feel though happy to be back like I was once again a newbie. Running hurt, everything felt heavy and difficult. I was constantly out of breath and after only two sessions couldn't walk up and down the stairs at home, even sitting down was a challenge. This caused much amusement for the two teenage sloths and if I could have managed to catch them would have been tempted to throw them down the stairs.
Week two has coincided with a six week health and fitness challenge at Cross Fit Desire. This is great timing for me and an incentive to keep on track and regain my motivation. So Monday I arrived at the box to be measured, weighed and hand in my goals. Then the fun part - FRAN which was obviously modified for me. I completed front squats with a bar and ring-pulls with a time of 4:36. Looking forward to see what FRAN looks like in my world in six weeks time.
I have managed two consecutive days in the box and a bike ride today, so far so good. .Once again it will be a twisted journey on a forked road.... wish me luck.
Below is what I handed to Sonja on day 1. My Goal is simple and I am determined to honour my commitments.

Desire Health & Fitness Challenge

Colleens’ Goals and Commitment

     ·         I commit to attend a minimum of 3 sessions per week ~ on the days I cannot attend I will ride my bike
 
·         I want to rebuild my fitness and strength ~ I realise some of this revolves around my shoulder rehab
 
·         I commit to continuing to follow physio instruction to help heal my shoulder
issues and will ask Michael to email report and progress including what I can/cannot do. Next appointment February 1st
 
·         I commit to healthy eating, no processed foods, sugar or *alcohol for the duration of the challenge
 
·         I commit to support others on the challenge

Weight loss is not a focus for me, instead my focus will be toning and I will also be guided by fit of clothing.

* Alcohol ~ I will abstained from drinking alcohol excluding the weekend of 19th/20th January. It is my birthday weekend and celebration bubbles are planned. I do commit however not to over indulge 

Challenge Completed

Well so much for posting each day ~ way too hard and not enough hours in the day.
The 30 day challenge is now complete. So what did I learn /accomplish? I found it was not difficult to eat strictly Paleo with only a couple of bumps in the journey. I had been eating Paleoish prior to this so not as hard as it may have been six months ago. I know that gluten is not my friend and this is something I will not be reintroducing to my diet. On the other hand I missed dairy, I eat very litle dairy but I missed it in my coffee and the occassional yoghurt or cheese.
I am glad that I tried full Paleo but it is not for me, I am going back to my Paleoish lifestyle.
One big positive though was some of the amazing raw food cake/ dessert recipes that I discovered. They fit nicely into the Paleo side of things while at the same time satisfying any sweet cravings. These are still sometimes foods but will be appearing more tonight I am going to make the following will let you know how it goes.

Easy Berry Bliss Cheesecake

Raw - Vegan - Gluten Free

Crust
1 1/2 cups almonds
2/3 cup raisins
1/4 cup shredded coconut
1 teaspoon pure vanilla or water

Grind the almonds into a flour in a food processor.
Add the raisins and continue grinding until broken down.
Add the coconut and vanilla. Grind again to incorporate.
Add another 1/2 - 1 teaspoon water if needed to keep the mixture held together when pressed in your hand.
Press evenly into the bottom of a 12" spring form pan.

Filling
4 1/2 cups berries
3 cups cashews
1/2 cup lemon juice
1/2 cup agave or coconut nectar
1 teaspoon pure vanilla
5-6 drops stevia
1 cup melted coconut oil

Blend all but the coconut oil, until smooth. Add the oil and blend again to incorporate.
Pour over the crust. Chill in the fridge or freezer for 8-12 hours.

Blueberry Jelly Topping
1 1/2 cups blueberries
2- 3 medjool dates, chopped
Lemon juice, to taste

Blend all ingredients until smooth in a blender. Add a few drops of stevia if needed.
The mixture will thicken as it sits. Chill in the fridge for a few hours.
Spread on the cheesecake after removing it from the mold.

Day 19 ~ Cooking up a Storm

Friday my favourite day of the working week, why because on Friday I only work doing before and after school care. So the hours in between are mine, well sort of .... sometimes. Today was not one of those days. This morning Mark left with his Dad on their annual footy trip to Nhill leaving me alone with the sloths for just over a week. Of course this morning I also woke with a sore throat and am hoping as I dose myself with vitamin C and throat gargle that I am not succumbing to the bugs that have been plagueing the little ones I look after, so nice of the toddlers to share. Today is also sports carnival for the sloths and although at an age where it is not cool to have Mum come and watch, my presence is tolerated as long as I also bring cash for supplies at the canteen. No crossfit for me today so what's a girl to do ? Solution ? Cook.
I have made my own versions of the meatloaf muffins, a Morrocan Lamb and a chicken version. The verdict from the sloths is that the lamb is the best. I have also made a normal sized chicken and vegetable meatloaf for tomorrow nights dinner and a sweet chilli lamb bolognese style sauce. We shouldn't starve over the next few days at least and I better not hear a sloth say there is nothing to eat. Inspired by my burst of activity the younger sloth decided he too would cook and he produced a wonderful lemon cheese cake which to his delight I cannot eat. So tomorrow I will make something to fill that sweet craving I now seem to have, thinking of this Coconut Lime Cheesecake

Ingredients


1 cup almonds
½ cup shredded unsweetened coconut
½ cup medjool dates, pitted
½ tsp vanilla extract
pinch of sea salt

Filling:
1 cup coconut, cashew or almond milk
2 cups raw cashews, soaked and drained
½ cup date paste*
⅔ cup fresh lime juice
pinch of sea salt
2 tsp vanilla extract
½ cup coconut oil

Methods/steps
1. In a food processor, pulse the almonds and coconut into a fine flour.
2. Add the dates, vanilla extract and salt. Pulse until the mixture begins to clump together.
3. Press firmly and evenly into a 9 inch springform pan . Set aside in the refrigerator.
4. In a blender combine the filling ingredients except the coconut oil and blend until smooth.
5. Add the coconut oil and pulse to emulsify.
6. Pour the filling into the prepared crust and chill for at least 2 hours. Garnish with shredded coconut.

*date paste is made by soaking dates in warm water until soft. Draining the dates and blending them in a food processor until a smooth, thick paste is created. It stores very well in the fridge.

 Enjoy your weekend and then for the final week of the challenge

Days 15 to 18 ~ plodding along

Well it's been awhile since I have posted anything but to tell the truth things are just trundling along. Eating following challenge guidelines doesn't seem to be daunting and even cravings when they come pass just as quickly. The sloths had their regular pizza night and I had no urge to join them, possibly because it was 'cheap ass' Tuesday and their pizza of choice was of the Dominos variety. Now an Il Forno pizza may have been a different matter. Training once again has been hit and miss due to work hopefully this is something I can pull together as it is frustrating, though still no training tonight due to a massage with Sonja that has left me feeling as though I have been run down by a freight train ...... I will keep with my mantra " this pain is good ...."
Whilst trolling for recipes and inspiration on the myriad of paleo foodie sites I found the following recipe for Meatloaf Muffins with Sweet Potato Icing. I plan to make a double batch for the sloths lunch boxes and to have on hand to snack on .
The Ingredients:

1 1/2 lb of minced beef * about 750 grams
1 apple, diced
1 red bell pepper, diced
2 eggs
1/2 cup of Almond meal
basil
nutmeg
garlic powder
*21 seasoning salute

6 small sweet potatoes
nutmeg
cinnamon

The Directions:
Preheat oven to 180 degrees. Poke holes in the sweet potatoes and bake for 30 minutes or until tender.
Set aside and let cool.
In a large bowl add apple and red bell pepper. Mix in 2 eggs and mix well. Add ground beef and Almond meal and mix well with your hands! Add seasonings. I forgot to add tomato sauce or tomato paste but the flavor was great without.
In muffin tins add meatloaf mixture. My meat filled 12 tins exactly. Bake for 20 minutes or until meatloaf is done. While they are in the oven scoop out the center of the sweet potatoes and mash with a fork. Add cinnamon and nutmeg and mix a little more. Add the sweet potato mixture into a baggie and cut off one corner (just like if you were going to add icing to something) and top the meatloaf muffins with the sweet potato.

*I am not sure what 21 seasoning salute is but I m sure you could substitute your own mix of spices. Also substituting chicken, pork or lamb mince would also work.

Days 13 & 14 ~ A Working Week-End

Saturday ~ Still in Sydney and still cold, wet and windy outside so it was off to the hotel gym for a WOD. I warmed up with squats, sit-ups and weighted lunges before running on the treadmill at speed for 20 minutes. Exercise done it was time for breakfast, love that it is easy to eat paleo at the breakfast buffet and headed straight for the bacon and eggs (order 2 poached) and whilst waiting for my eggs ate some yummy vegetable frittata. Relying on others for your food choices when away is always a little difficult and when this work trip was organised I was not doing the challenge. I had already though discovered that gluten is not my friend and had asked for gluten free choices. Morning and afternoon teas were not a problem but I was wondering about lunch, I need not have. My gluten free lunch consisted of wagu steak and steamed veges, while the rest of the group had buffet cassorole / pasta choices. I must say quite a few wished they had ordered the gluten free. I do wonder what the response will be if next time I put Paleo as my dietary requirement ..... I didn't stay fully on track though not being able to resist the urge to sample a small taste of the vintage cheddar and blue cheese on offer after lunch.
Sunday ~ Home once more and back to work on the homefront. After a sleep in , housework and shopping done we took the dogs for a walk. They enjoy walking along the foreshore and exploring as much as we do, however it took a while for Rafiki to settle he is used to me taking him for a run (or should I say he takes me for a run). He wasn't sure he liked this just walking thing, Hunter on the other hand loves to amble stopping to sniff and explore all the foriegn scents out and about. Again today I have had dairy in my coffee but on a whole back on track so to speak. Looking forward to the next half of the challenge.

All tuckered out

Day 12 ~ Adventures

OK today has been awesome after yesterdays debarcle. After posting that I was off to do the ropey chipper the stars and planets aligned to work against me. Long story short I never made it. Ah well but today a new chapter.

I flew to Sydney this morning to attend a work meeting......... tomorrow, which meant today I was free to do as I pleased. The day started well with the pre-booked cab on time and airport traffic minimal. On arrival I looked at the queues and decided I wouldn't check my bag but carry it onboard. Today the gods were happy because on presenting myself at the service counter (I had an exit row seat) I was told the plane for my flight had changed and I was no longer in an exit row. This however was a good thing because her next sentence was how we you like to leave earlier? Five minutes later I was boarding, a whole extra hour of shopping awaited. On arrival at the  hotel prepared to stow my bag I was greeted with your room is ready now, yay. So unpacked and settled it was off to explore, the weather was unpleasant so decided to stay away from harbour and water and confine my wandering to the city. I adjourned to a coffee shop to warm up and get my bearings, on unfurling my tourist map the woman seated at the next table started a conversation with me giving my tips and directions of where to go and what to see. As the conversation continued I discovered I was chatting with a Kings Cross Madam, she was a wealth of information and history and an hour later I finally went on my way. I enjoyed a full day walking, shopping and exploring including Paddys Markets and lunch in China Town. My food intake today has been Paleoish with milk in my coffee and my lunch time seafood laska had noodles ( which I actually left consuming the seafood/veges and broth). Dinner was a takeout from near the hotel Chilli coconut fish with eggplant ~ delish though strange looks when I requested no rice. So many choices for food. No WOD today but I am sure I had things pretty much covered with all my walking, most of it into a headwind. I knew the winds had been strong when nearly knocked off my feet by sudden gusts during the day but until I saw the evenings news reports of roofs being blown off did I realise how strong they were. Think it will be good to be indoors tomorrow out of the wind and rain.
Have a fabulous  weekend everyone

Day 11 ~ Crash and Burn

Well maybe not quite as extreme as that but today has been challenging in several ways. Unwell cherubs here who have been grumpy and whiny, making me grumpy and whiny. As the day wore on and none of my little charges would rest (and if they didn't need to I needed a respite from them) the general mood became worse and worse. The straw that broke the camels back .....After an hour and a half of crying and not being able to be consoled the 16 month old gave in to all their frustration and bit me, at the same moment the message came through from Mum saying she was held up in traffic and would arrive as soon as possible. At this rate instead of the early pickup I had requested due to child being unwell was going to extend to normal time, oh well. So at afternoon tea and with any forethought what so ever, when offered some Doritos by one of the schoolies I mindlessly ate a handful before my brain even kicked in and I realised what I was stuffing my face with. So my first major paleo pothole. I must say how easy it was to fall into bad eating habits due to a little stress, scarily easy. So I have decided next time we are all grumpy and whiny it will be outside to run about and use up some of the excess energy and de-stress rather than dig into the chip packet.
On whole different level have just seen todays' Crossfit Desire WOD
Ropey Chipper

2 Rope Climbs
50 Situps
50 Ring Push Ups
50 Lunges (each leg)
50 Double Unders
50 Chest to Overhead 40/20kg
50 Wallballs 10/5kg
400m Run
I think this will be crash and burn for real

Day 10 ~ Cravings

Into double digits and the cravings have started, only the fact that I didn't have any money on me prevented me from buying a large vanilla latte on the school run today. Not sure where the craving came from but I would have killed for one, thankfully it passed. The next was whilst out with the cherubs they had been promised hot chippies as a treat and it took all my will power not to chow down with them. Finally it was after dinner watching the olympics, Mark was settled enjoying a glass of red wine and I swear I could hear the bottle of winter cider calling my name from the fridge door. Usually it never crosses my mind to have a drink with/after dinner during the week even though Mark quite often has a drop of red. I am not sure in the scheme of things what this actually means. Are others having cravings as well? What are your cravings?
On the crossfit side as predicted I couldn't remove myself from my bed in the early morn so no training today. However tomorrow is a new day, wonder what it will bring?

Day 9 ~ Sharing

Well great start with my training goals so far making each night so  this week ( I know it has only been two days ). Even better is have been able to do more with my shoulder. Monday's WOD included overhead squats and though I could only use a broomstick ~ happy days. I was able to hold the broomstick overhead with no pain and found at the end of it all I actually had more range of movement lifting my arm sideways than previously. Tonight was push press followed by a tabata WOD , after having my shoulder strapped I was prepared to once again go through the motions with a broom stick ( not flying it as suggested by the older sloth) but managed to progress to the bar. So back to basics and light weights but extremely happy to be able to do more.
On the Paleo front check out this Australian site I discovered http://eatdrinkpaleo.com.au the following is a recipe from her site , can't wait to try it.

Under $25: Chicken Tagine with Parsnips & Artichokes

Ingredients


■6 chicken drumsticks
■1 tsp turmeric powder
■2 garlic cloves, finely grated or chopped
■1 tsp sea salt
■A pinch of black pepper
■1/2 lemon juice
■2 tbs olive oil
■1 medium brown onion, sliced
■1 large parsnip, peeled and cut into thick strips
■1 large carrot, peeled and cut into thick strips
■2 garlic cloves, sliced
■2 tbsp dried black currants or raisins
■1 jar or can of artichoke hearts, rinsed
■4-5 cherry tomatoes, halved
■1 tsp turmeric
■2 cups reduced salt chicken stock
■2/3 tsp coriander seeds powder or grounded coriander seeds
■A pinch of chili flakes or small red chilli chopped
■A pinch of black pepper
■Fresh coriander for garnish
■2-3 tsp ghee

Instructions
1.Coat chicken in turmeric, garlic, lemon juice, black pepper and olive oil. Marinate for 5-10 minutes.

2.Heat 2 teaspoons of ghee in a frying pan or directly in the tagine dish to high. Fry chicken drumsticks for 3.5 minutes on each side. Remove to a plate.

3.Add onion and sauté for 2 minutes. Add turmeric, coriander seeds powder and sliced garlic. Sauté for another minute letting the spices to toast and release their aromas. Add chicken stock and combine.

4.Add parsnip, carrots and dried black currants, layer chicken drumsticks on top (see pic above). Cook with the lid on for 5-6 minutes. Turn chicken over and cook for another 5 minutes. Mix in with the parsnip and carrots, letting drumsticks sink to the bottom. Add cherry tomatoes and artichoke hearts on top. Cover with a lid and cook for a further 10 minutes on medium/low heat.

5.Take the lead off, remove chicken and bring the sauce with vegetable to boil. Let it bubble for a few minutes, stirring occasionally. This will thicken the sauce. Turn the heat down and add chicken drumsticks back in. Stir and turn the heat off. Sprinkle with fresh of coriander, a squiz of lemon and a little sprinkle of sea salt.

Preparation time: 10-15 minutes
Cooking time: 35-40 minutes
Number of servings: 3
Cooking notes: You can use other chicken parts like wings and thighs, which are also quite cheap. I used an actual tagine dish to cook this stew like meal, but any deep frying pan with a lid will do just fine. Parsnips and carrots can be replaced with sweet potatoes, green beans, cauliflower, broccoli or whatever else is in season in your area. Eating seasonally is one way to cut down the cost of your groceries.

Day 8 ~ Week Two Goals

So I have survived week one basically unscathed, and coping well. How is everyone else travelling ? What are you finding to be your biggest challenges ? With the food side going alright I thought that this week my goal would be to try and get to training more. This is often a challenge due to timing around work partnered with my inability to get my lazy ass out of bed in the early morning. Especially on cold dark winter mornings, the call of my warm bed is too strong. This will be my goal this week to make as many sessions as I can and maybe even face the horrors of an early morning WOD. Yeah I don't beleive that one either. Though past experience tells me it is a great way to start the day. Hey if you can get through the days WOD anything else thrown at you during the rest of the day is easy.
I have come to an uneasy truce with the sloths, around their eating habits and accepted (sort of) that I cannot force them to eat Paleo but I can set the best example possible. Last night I gave in and purchased their favourite snacks and cereals during my grocery shop. I must admit they were very pleased and if filling a growing teen means they are eating weetabix and milo after school I have to suck it up and deal with that, it could be worse I suppose. Both boys are very active (for sloths) and spend lots of time outdoors, like most teens they spend far too much time in front of a screen be it computer or xbox, but I think there is a good balance. Interestingly last night as they helped unpack their processed treasures and amid the happy dances and whoops of delight as they discovered yet another forbidden treat the older sloth proclaimed his pleasure however the younger sloth quietly took me aside and said "Thanks Mum, but next time can you buy your normal shopping? I don't want to get obese and sick.". Hallelujah, though not ready to let his brother hear, the message is sinking in and the transition quietly happening. It will take time and baby steps but I still think I can convert the older sloth to healthier eating. Well he did put an apple in his lunchbox all by himself without prompting .........
Good luck as we enter week two. What are your goals?

Days 6 & 7 ~ Weekend Adventures

So a very late post after a very hectic weekend. So what have I learnt over the weekend  ? Planning is absolutely key to success. Saturday morning was the usual blur of chasing my tail trying to get everything done and organised whilst acheiving little. I was not motivated and sleep deprived due to playing chauffuer to the elder sloth the night before. Saturday afternoon brought a rare occurance where nothing was planned, scheduled or required so we took the opportunity to all go to the movies. After initial debate on what to see that all four of us could agree upon it was off to see Abraham Lincoln Vampire Hunter. So tickets bought time for candybar ummm well for everyone but me, whilst the sloths and Mark went off to find frozen cokes, popcorn or choc tops I was left pondering the thrill of my bottled water. Yep I had not put any thought into this and it was empty handed I entered the theatre leaving me me to realise how much we are all creatures of habit and how simple it is to mindlessly shovel crap into ourselves when sitting in a cinema. I didn't miss or need the popcorn but I did wish I had packed some nuts or similar. Lesson 1 learnt.
Saturday evening one of our girls was home for dinner and we were babysitting our youngest grand-daughter, all fine until the cry for dessert went up and off every-one trooped to Il Forno to indulge. I was happy to stay home in the warmth with the little one and the offer was made to bring something back for me , nice... Well once again it was not going to happen there was nothing suitable n the menu that would meet Paleo Challenge requirements. So did I fall to temptation ? No, thankfully I had made a fruit salad earlier and I had this for my dessert and the sated hordes returned bringing with them an expresso for me . Sunday the youngest sloth was competing at Chandler at the Irish Dancing State titles always a busy time and a full day. But had I learnt anything from the previous day? Unfortunately no, all was well until I wanted to eat. Had I packed food/snacks? You bet I hadn't, my focus had been making sure the sloth was prepared, ready and on time. What I really want to know is why these venues don't cater for people who don't want to eat crap? I am not talking just Paleo here, but something other than deep fried, pastry encased or sugar filled. I know I am not the only one who would have happily paid for a salad or something similar. The venue was hosting Irish Dance titles, Trampolining Championships and a Short Course Swimming event, hello, atheletes one and all and nothing on offer but crap. I wandered across to the nearby markets in hope of finding something only to find them packing up and finished, so it was from venue kiosk to venue kiosk I went searching in vain. Down at the pool the menu at first looked promising, bacon and eggs hooray. My excitement soon changed to disappointment when told only for breakfast and besides we are all out, can the fish be grilled? No it comes crumbed, so what about a vege burger with no roll after some eye rolling and a statement of we really dont have much to offer salad wise they agreed to my request. Again it was followed by disappointment the 'vege pattie' was frozen ,deep fried and coated in breadcrumbs (so I didn't eat it )something nobody had bothered to mention dispite my prior questioning and requests. The salad , well I got some chopped lettuce, grated carrot, three slices of tomato and two slices of cucumber and beleive me by this point I was happy for anything. Later in the afternoon I gobbled down some of the sloths hot chips and regretted it almost instantly. My only saviour was the knowledge that I would arrive home to a meal of slow cooked beef cheeks and veges yum. Lesson 2 well and truely learnt.
The moral of the story? Be prepared, the wider world doesn't care what you eat, they will provide for the masses and until the masses revolt and demand better pack a lunch and save your money.
So after a week of the challenge I am happy to say my only downfall was a handful of hot chips and with no-one to blame but my own lack of forethought I am happy with my results so far. I am not really missing anything and on most occasions can easily feed myself whilst out and about. I am feeling great and also feel less bloated so awesome results. Now for week two.

Oh and we are very proud of the sloth, he and his eight hand team placed third, well done all of you.

Day 5 ~ D Day

D~Day - Diagnosis, Drama, Diet, Dilemma, Drinks, Dinner Dance, Driving .... I'm sure I could add more but in the words of a sloth meh.
Diagnosis - today was the day I finally went back to the Dr (another D word) to see what the ultrasound had shown in regards to my shoulder. After weeks of physio,modifiying WOD's and various degrees of aches and pains the verdict was in ........ Drumroll ( there's another D) please .....  Report says the long head of biceps tendon is normal. No rotator cuff abnormalities could be identified. The subacromial bursa is normal. Evidence of minor impingement on lateral shoulder abduction. Thankfully Sonja has said she will explain this in laymans terms e.g. diagnosis for dummies next time I am in the box. I feel relieved that there is nothing major wrong but still frustrated that I still have pain and cannot do any overhead movements. Ah well they tell me patience is a virtue.
Drama - I had the day well planned school run , WOD, shopping, lunch, prepare for this evenings festivities, repeat school run blah blah blah. What is it they say about best laid plans? Youngest sloth on heading out door turns to me and says oh by the way Mum I need a new vest for States on Sunday ( he is competing in a four hand and eight hand team at the Irish Dancing State titles) Now he has known that he needed a new one for weeks but tells me two days prior ..... I suppose I should be grateful it wasn't Sunday morning. No problem add it to the list and a trip to Toombul after the morning WOD, ah no phone call from Educator needing assistance as I walked in from school run ended that. Issue solved but days plans thrown out the door, so I salvaged what was left changed Destination and after a quick phone call met Mark at North Lakes for a coffee (long black) and did my shopping there including the Sloths vest.
Diet ~ Drinks ~ Dilemma -This week has gone extremely well in terms of the Paleo challenge, no stumbles and until today even no coffee. This evening I knew would be more difficult with the invitation to join the elder sloth and his friends and their parents at a pre semi get together. I can now report all is well in Paleo world I ate the crudites but not the dips, steered clear of the deep fried offerings, ate strawberries and delicious home cooked / prepared chicken drumsticks, my only concession was a glass of French bubbles and I must say I enjoyed that glass immensely. So for all my fretting I am happy in the knowledge that socializing among the unchallenged isn't to be feared .
Dinner Dance - the boys and their partners looked wonderful very proud of the sloth and I think he was quite chuffed that Mark had brought  the "trophy wife" out of the garage for the occasion when one of the boys commented 'oh you get to go in the cool car'.
Driving - D-Day just keeps on giving, with me now on driving duty for pick-up from the dinner dance, drop off at the after party and then pick-up and drop off once again a couple of hours later. Think I need a nana nap. Oh the joys of parenting teens.
Bring on Day 6

Day 4 ~ Temptation

Woke to another freezing morning and nothing for the sloths lunches so after some negotiation it was off to the bakery around the corner for fresh breadrolls. Mornings are never my favourite time and cold mornings are even worse. What I didn't expect was the barrage of tempting aromas and signs enroute ~ the smell of freshly brewed coffee , the sign encouraging me to warm up with a mug of hot chocolate and marshmallows, the bread still baking and the sign beseeching me to eat the hot roast beef roll with gravy on offer all of this before I even reached the bakers door. It wasn't helping that at this point I hadn't had breakfast. I managed to bypass all temptation and came home and made a banana and mango smoothie with almond milk for breakfast. All good and downstairs to work and await the arrival of the first cherub of the day ~ what's that smell mmmm .... The youngest sloth is cooking himself breakfast and what does he cook himself ? Ham and eggs with the eggs cooked inside edible eggrings made of thick capsicum rounds and though annoyed he had not thought to share I was happy with his version of a "Paleo" breakfast, if the littlest sloth can be convinced there is hope for us all .....
Even more temptation with the local church having a cakestall on the way to school ~ homemade sponges, brownies, biscuits, piklets and slices to lure me off the path that is Paleo. Hooray I made it without giving in to temptation, though if the little sloth cooks breakfast tomorrow and doesn't share he may not like the monster he has to face...

Enjoy your day and I hope you avoid temptation