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Finding the balance of physical and mental health through adventures and fitness

Tag Archives: workout

When I started my weight loss I never thought there would be an end to it. I thought it would take a life time to lose weight and be healthy. Last year I talked about this before my surgery. Even days after my surgery I still couldn’t believe I had accomplished the weight loss aspect of getting healthy. I couldn’t believe the turns that my journey had taken and where I ended up. There are still days that I wake up and say, “yep, this is my life.”

I’ve battled, sometimes floated, with what life is like maintaining a healthy, normal (relative to me) weight and size. Maintenance is harder than losing. It’s 100% true. I haven’t been losing weight for health since last year and I know that seems confusing for people who have started following me within the past eight months. That’s also the difference between using your body for sport and just living life and focusing on overall health.

In previous posts you can see a shift in my mindset, in my mental health. Just like in the tone of someone’s voice, there are times you can see in my writing that things were bothering me, or just weren’t going in a direction I had been anticipating – which ultimately threw me off. While I’ve been stressed from classes, it’s normal stress, it’s not stress than gave me the urge to write, so I haven’t blogged, but I’ve journaled.

The past five weeks have been tough to say the least. The idea of balance has really taken a new life form. This past week was the first week in a month and a half that I felt I truly had routine with everything and felt some kind of peace with all aspects of my life.

I have four days left of classes, then 13 days off before starting the second summer session. I decided to take anatomy and physiology this summer because they’re foundation classes for my program. I need them to take other courses and by doing them in the summer it allows me to get ahead in my program. I also decided to take nutrition this summer because I have a big interest in it from my own experiences and I felt that it would be a good class to take at the same time as an intense lab course. In the long run taking these three classes actually saves me a year of school because of timing. I have busted my ass to think differently and learn how to study differently, learn how to memorize information. I have pushed myself to the point where I’ve said to JP “I don’t think my brain can hold anymore information.” His response – “Cristina that’s not how the brain works.” Thanks babe.

The past five weeks I have gone to class Monday to Thursday from 8 am to 12 pm. On Monday and Wednesday I go to work right after class and I’m there until about 6 pm. On Fridays I work from 6 am to 1 pm. I’ve been working with nine amazing clients this past month, a few new and a few re-occurring. Professional Cristina has been in full force with appropriate pockets to study. Days are packed! But I also made sure that I had the chance to have breakfast every morning with JP before we went our separate ways and that we had dinner together most nights too. Balancing professional Cristina with my relationship made it hard for me to figure out how to keep fitness Cristina in check so that personal Cristina felt that she had alone time away from professional development and relationships.

This isn’t being selfish, this is being realistic. You can’t give all of yourself to everyone else and then expect that you have energy left to give to yourself. I told JP this.

I told him that I missed my morning workouts. Yes, I was still going on Sunday morning’s while he’s still in bed, but I did miss the work week morning lifts. I like how they started my day. So we picked a day that he could do breakfast on his own and made sense for my class and work schedule – Wednesdays. In a perfect world, I’m working out five days a week because I like how it makes me feel. Monday’s and Saturday’s are rest days because that makes sense with my schedule. I have three back and leg combo days and my friend Alicia created two upper body days for me with the idea that one could be dropped if I getting to the gym wasn’t a priority one day – and sometimes it’s not. Sometimes focusing on my nutrition becomes the focus because doing homework and study is a priority.

I tell my clients on every check in that success looks different every week. I ask them do they believe the previous week was successful when they think about their goals that were initially set and what the outcomes were. I ask them what will make this upcoming week successful. If the goal is to get to the gym five days in the upcoming week, will four days still make them feel accomplished? If they reevaluated goals in the middle of the week after realizing they may have taken on too much, is that success – allowing yourself to reevaluate and not feel defeated? Is success partly looking at what you have accomplished and understanding why other things weren’t done and maybe continuing to work on them each week instead of setting a hard deadline?

A YouTuber I watch often made a video about this over the past week and it had me saying yes, over and over again. Success is different for everyone and it will even look different for you each week.

Finding a new routine took a lot of effort and is still taking a lot of effort to ensure that I feel like I’m doing everything I want to, everything I need to and that I still have time to breathe. But like I do with my clients, I ask myself what good still happened this week, what was I able to get done.

This week – I got four lifts done (skipping today as a rest day). I got a 98% on my quiz in A&P. I got a 94% on my exam in nutrition. I had date night with my boyfriend and ate the most ridiculous of ice cream sundaes. My lifts felt better than they have in weeks. I wore a crop top and wasn’t self-conscious about it. I gave myself a break from studying for two nights so I could relax and be strategically spontaneous.

Maintenance is hard, but to me it’s not necessarily about the scale or the tape meaure. Finding a new routine is hard. Shifting focus is hard. It’s through what challenges us that makes us better. The qualitative goals challenge us more than those that are quantifiable and they should. It’s like oxygen, we know it’s there because we’re breathing, but mostly we’re trusting that it doesn’t run out and leave us gasping. We have to gauge our progress in our qualitative goals based on feeling and we have to trust ourselves that we’re doing everything we can.

I am doing everything I can. I feel pretty good about the future.

❤ Cristina

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Let’s not pretend that being healthy while traveling is easy. We all know there are many challenges we face. If we’re flying the questions you may ask yourself are: can I bring food into the airport? What restaurants are in my terminal? What snacks are served on the plane? Will I be able to drink enough water during the day?

If you’re driving the questions can be different because yes you can have your own food packed, but is it easy to eat your meal while driving? Is that safe? Will you eat a hot meal cold? How often will you stop to use the bathroom if you’re drinking enough water? Will that add a lot of time to travel?

Also, planning to be healthy on travel is a pain in the ass. Let’s be honest.

Once you’re at your destination there’s a longer list of questions. Will I have access to a gym? Do I have time for a gym? What food is available to me?

I love lists. I love spreadsheets and I’m a planner. I’m organized because it helps me stay on track, not just in my healthy life, but my work life too. I’m in week 9 of prep and I had to take a 3 day trip to Washington DC during week 7. I have a lot more flexibility than most in my work travel because I do say where I’m traveling to and where I’m staying. So let’s start there.

How am I traveling?

Living in Massachusetts I knew I only had the option to fly to DC, so that meant I needed to look at my flights and determine what my eating schedule would be as well as what I would want to eat for the day, including in the airport and on the plane.

As long as your food is solid, it will most likely get through security. You can’t bring water or liquids in, but you can bring in an empty bottle – I brought in a blender bottle since I had packed a protein shake for later in the day while navigating the airport. As a pancake lover, I decided that since my flight was over brunch-ish time, protein pancakes were the way to go. I could make them in muffin form, they’re solid and they travel well. This would be my part of my airport meal. I also packed half a nut butter sandwich because again, solid and portable, but the carbs and protein from the nut butter keep me full for longer, which can make it easier to stick to your plan and not snack throughout the day, like when the stewardess hands you a bag of pretzels. You can also say no to the in flight snack.

 

Bella with a peanut butter pie protein bar on the flight.

Since TSA is a little tricky, I had given myself some extra time before my flight. At home I had looked to see what would be in my terminal – a Starbucks, the love of my coffee life. I had a black coffee with my lunch and I filled up my blender bottle with water I had purchased.

Now it was time to sit back and relax until my flight boarded.

Where am I staying while I travel?

Figuring out the hotel can a pain in the butt because it’s really about your schedule and what you want to accomplish. It’s also about affordability. I’m a fundraiser and I knew where my meetings were going to be, so I looked at hotels that were kind of in the middle. After I found one that fit my budget, I started looking through their site. Having a gym on location is important to me because regardless of how busy my day is, I will get up and make time for my workout. I could tell they had a lot of equipment, but I decided to call and ask the front desk about the facility. Most places don’t mind if you do this, not everyone will be knowledgeable, but they’ll try their best. This hotel had the best gym I had ever seen and I will probably continue to stay there when I travel to DC.

A girl has to eat, what’s going to be on my plate?

Since I knew most of my meals would be out at restaurants, I wasn’t concerned if there was a fridge in the room that I would have access to. If that was a concern I would do the same thing I did with the gym and ask if there is a fridge guests can use for free in their room. Most of the time there’s little space, but you can use the fridge – helpful if you bring yogurt or small snacks with you.

Just two girls with their protein shakes!

Since I was gone for a few days, I knew I would have to check a bag, this meant that I would also have some space to pack snacks. Snacks are important to me because they help me get to the next large meal, they also help supplement what I can’t get while on travel such as protein. Here’s what I packed for my trip.

Snack List:

    • 3 Quest protein shakes
    • 2 servings of Amino Energy aminos
    • 2 Oh Yeah ONE protein bars
    • a bag of Goldfish Grahams – vanilla cupcake flavor
    • a bag of Boom Chicapop Kettle corn
    • a bag of snyders pretzels

a blender bottle

*  also pictured: FlapJacked protein pancake muffins and half a CashewFit on whole wheat cinnamon raisin sandwich

 

It sounds like a random assortment, but bear with me, because it’s actually quite strategic.

This trip had been planned weeks in advance, which meant aside from planning my snacks, I had time to look over the menus for restaurants I would be going to and planning what I would pick from those menus. Some restaurants can be hard because nutritional information isn’t available, but that doesn’t mean you can’t make good decisions when you’re eating out. On Wednesday (the day I landed), I had dinner over happy hour and thankfully the restaurant is a global chain, which means they are regulated to provide nutritional information on their menu. This made happy hour the easiest meal I was having with a donor on this trip. I also was able to enjoy orange glazed sriracha chicken because it fit.

On the Thursday I was in town, I had breakfast on my own, two coffee meetings, a lunch and a dinner. For breakfast I had researched and found a Starbucks near my hotel, perfect for my own morning coffee and I knew they had some healthier options for a meal. I don’t usually eat at Starbucks – those little calorie signs freak me out, but I had posted on IG and got some great feedback from those who do eat there. I got the spinach and feta egg white wrap. Old Cristina or fat Cristina as I call her sometimes, would’ve appreciated the fact that the wrap tasted like a hot pocket. it was really kind of awesome and it kept me full until my mid-morning meeting.

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spinach and feta egg white wrap = classy hot pocket

Instead of diving into every meal and every decision I made, here’s the spreadsheet I made when I was planning this trip. I shared this with my coach because it helped us figure out if I would be eating enough on the trip – definitely a fear of mine because I want to leave room for some of those restaurant treats, but under-eating is just as bad as over-eating.

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I know this looks ridiculous and to some it’s intimidating, but my current goals are different than someone who wants to be just healthy. I used GoogleSpreadsheets to create this, which allowed my coach to update it if she wanted to. On Thursday because 2 meals were hard to fully track you notice there’s a discrepancy in the macros, but trust me they were consumed :]

Will I actually get in a good workout? What if I don’t have time?

This piece truly is up to you. DC is a walking city and I knew I would have a ton of miles on my shoes, but I’m also in competition prep. It’s a very different goal than someone just wanting to make better decisions when on vacation or on work travel. For me, getting my workout in was necessary. In my daily life, I get up at 435/450 – that’s when my alarms go off – for the gym. I also go to bed around 9 pm every night to accomplish this task. Since I had control over my work schedule while in DC, I was able  to be in bed around 9/930 every night, so keeping up with my early morning routine was a piece of cake. In fact, it was easier because all I had to do was go to the 2nd floor for the facility in the building – I save 15 minutes of driving!

Like I mentioned before, this facility was THE BEST I HAVE EVER SEEN IN A HOTEL. I only had to change one exercise on Thursday – bicep curl machine to bicep curls with dumbbells.For my HIIT circuits, I used 2 different bikini body guide or BBG workouts because the only cardio equipment available were treadmills and ellipticals.

Look at all that equipment!

When I came home from DC, I was exhausted according to my Fitbit, I had walked over 50K steps in the 2 days I was actually in the city. I felt good about the decisions I had made with my eating, I also felt good about my workouts. So I wasn’t completely surprised when I checked in and had lost a full pound that week.

Planning can be stressful. Being organized can be hard. My advice would be to write down your goals of your trip and plan according to them. If you want to be healthier, but not perfect – because we’re not, maybe it’s not having bread at the table when you go out. Maybe you have dessert one night, but not two nights in a row. Maybe you are careful about breakfast, but have some fun at dinner. I will encourage you to look at menus before heading out to a new place. I would also encourage you to call ahead at the risk of sounding crazy, trust me they get crazier questions than “how many ounces is the salmon?”

I have an overnight trip to New Jersey this coming Sunday into Monday and then I head to Florida for 5 days for work the following week. I have called the hotels and they all have gym facilities on site.I have also checked about amenities and they have fridges and microwaves so I’ll be able to pick up yogurt or make a microwave protein muffin. I’m exciting to see how I do while I travel. I’m currently 8 weeks out and I’m loving my progress, but I know as the stage day gets closer the struggle may become harder.

Stay strong my friends!

❤ Cristina


I saw this video the other day that really made me think about how I talk to myself and about myself. The video, created by Dove, asked women to write down what they say to themselves when they are mean to themselves. They then took the journal entries and asked two actresses to act them out as dialogue. This wouldn’t have been so mind blowing, except the women who had written the entries were in the coffee shop that the actresses were in and they overheard everything. 

An onlooker actually intervenes and suggests that the words being exchanged are really harsh. So if it’s mean to say to someone else, why is it okay for us to say to ourselves?

 

There are days that I stand in the mirror and I’m like “yes, badass” and there are other days when I look in the mirror and just feel disappointed. I work out about 6 days week. I track my meals and eat according to my goals. I focus on nutrition, not calorie counting. I try to be positive because I know where I was, but many days that’s a struggle.

 

Personally, I fear that I will gain all the weight I have lost back. At a size 6, I know I can lose a little bit more fat even though I constantly hear about how thin I am. After all, I know what lies under my clothes. My biggest fear is that all the hard work that I have put in the past few years will be a waste. Somehow, I rationalize that being mean to myself or being negative will force me to work harder. In all reality, I think it just makes the pressure build up.

I know gaining back all the weight wouldn’t happen. I know I wouldn’t actually let that happen. I’m smarter with my workouts and my eating now. I know about nutrition, and I have more knowledge than I did when I first started this journey. However, there are times that I want that burger WITH the bun or that double scoop of ice cream with ALL the toppings.

Why is it so hard to not be so negative or hard on myself? Why is it hard for women in general to not beat themselves up? I don’t have the answer, but check out the video and ponder this for yourself.

 
Maybe we all should start writing down the little things we say to ourselves and realize that they aren’t so little. 
❤ Cristina

This weekend was amazing and upsetting all at the same time.

After work on Friday I went out to Boston for the night and met amazing people. Over the course of the night I became frustrated and happy all at once. I got to spend time with a pretty awesome person, who may have acted a little silly after a few drinks, but all in good fun. That’s what overall health is though, the balance. Have your cocktail and pretend to be an upstanding adult. With little sleep we ventured into Saturday, the downfall came much later in the night, but there’s no need to talk about it- it’s in the past. But it influenced my Day 19: be you.

Even though it was a great day, with an awesome person, I was still having some struggles with myself. I saw this last night when I was laying in bed. I need to learn this. I need to understand this. I need to love me first and hope that someone else can love me someday too; flaws and all. When I can understand this, I can truly be happy. #100happydays #happinessdoesntcomeinajar #love #gettoknowme #ihavepersonility #immorethanmyflaws

Life is a moshposh of misunderstandings, over-communicating, running out our frustrations, under-communicating, eating healthy, binge eating pizza to heal our hearts, Jack Daniels, friends who listen to you cry on the phone, Lindt 50% off chocolate and Leo DiCaprio movies.

Day 20: friends who listen to you crying at 1030 am. Friends who let you leave voicemails at 1 am. Friends who bring you processed carbs and convince you pizza is a good idea for the night. Friends who will do shots with you and let you be a ridiculous mess because the world is too heavy for that day. Friends who remind you you’re a beautiful soul. Friends that remind you that you deserve the best. Friends that agree with you that Leo Di Caprio deserves an Oscar. #100happydays #happinessdoesntcomeinajar #love #friends #soulmates @samijimi @karinamoran_rn @kmcc89 @annranc @ccarync881

Sunday wasn’t much better, but I figured it couldn’t get worse and Monday would be better.

Well, hello it’s Monday and I’m doing what I do best to mend a cracked heart: run, sweat, eat, repeat.

 

Quick morning run around my neighborhood. Almost a solid mile, but holy hills!

As you all know, most places are closed for the holiday, and my gym has limited accessibility, so after my run I worked out with my free weights and did exercises that are effective, but take little or no equipment: squats, lunges, mountain climbers, etc. This is my Day 21: at home work outs prevent me from making excuses.

Day 21: post-run at home work out. The gym is closed today, but I have some weights at home and there are plenty of exercises that can be done without equipment. “Exercise gives you endorphins. endorphins make you happy. Happy people don’t just shoot their husbands, they just don’t.”- Elle Woods #mouthsofbabes #endorphins #onthemend #sweatitout #100happydays #happinessdoesntcomeinajar

For the rest of the day, I’m cleaning up and working on mending this cracked heart of mine. I do believe a new recipe will come from this. What are some of your favorite health-ish things to pig out on when you’re down and out? Suggestions are always welcome!

 

❤ Cristina