Hi! Happy Day After Thanksgiving! Hope you all had a fabulous turkey day!
I am in the midst of a post-thanksgiving revelation. Last night was a game changer for my recovery. On the ride home, Chris and I were discussing how fun dinner was and how great it was to see everyone, and how good everything tasted. I realized that none of my thoughts or comments were related to feeling too full, feeling guilty about something I ate, or how I needed to hit the gym. That feels like recovery to me. Being completely present, laughing with my family, enjoying time together and eating what I want to eat.
This year I am thankful for so much. Our family had a pretty rough year, but persevered together. I am so incredibly thankful for my strong and supportive family, the best friends in the world, a beautiful new home, a husband that supports all my wacky ideas, two enormous orange cats and my goofy puppy. I am thankful for a body that gets up and does it’s job every day and doesn’t battle with my mind anymore.
With that, here are some pictures of the silliest Thanksgiving ever, where the house was filled with puppies, the disposal broke and the turkey might have been raw!
Hi! Happy Monday! It’s Thanksgiving week…and you can probably guess how that impacts someone in recovery. Let’s talk turkey.
Thanksgiving is the one holiday that I legitimately love and simultaneously hate. I LOVE it because my whole family comes together to laugh, watch football and eat. I hate it because it makes my anxiety skyrocket. I hate that I still get anxious around food. I hate that my go to strategy is still compulsive exercise. I hate that I pre-freakout for about a week until it arrives. BUT it doesn’t have to be that way! I’m making a very conscious decision to not allow all those “hates” this year. My plan is to eat food that looks (and tastes!) good and let it go the next day. Sure, I might get really full and feel uncomfortable. I might overdo it on salt and feel a little bloated the next day. I might even eat too much pie (as if that’s a thing) and feel like I want to work out on Friday. Those feelings are all normal. So let’s make a deal: treat Thanksgiving for what it’s supposed to be. It’s a time to be with friends and family and reflect on everything we have to be thankful for this year. I will talk more about that later this week because I have a lot to be thankful for this year!
This is my brother and I following our annual “7 pound challenge” on Thanksgiving. #worthit
Anyway, as I was saying, my go-to is still thoughts of compulsive exercise leading up to a big eating holiday and this year has been no different. However, I do fight these urges quite hard and feel pretty good going into this Thanksgiving. I have been coming down with some gross, cruddy cold for the past couple days and didn’t really feel up to working out since Thursday. I took Friday and Saturday off to rest and get some house stuff done and Sunday I decided to take Gloria to the park. I continue to struggle with the idea of exercise outside of the gym, but a very friendly gentleman at the dog park dropped some serious knowledge on me yesterday. Gloria and I tagged along with some guys and their dog (so we didn’t get lost!) and were discussing the health benefits of having a dog. One of the men said, “We’re always so plugged in, even at the gym. We have our music, our phones, the TVs, we never really pay attention to what we’re doing. But this is so much better. Being out in the world, breathing fresh air, hiking in the woods” (I’m paraphrasing, but he was seriously that eloquent. The park we went to had really long, winding hiking trails and open spaces for the dogs to play, so it was definitely a workout for both parties involved. I really took what he said to heart and realized that this is what enjoying life feels like. Doing fun things out in the world with no agenda. I like it. I’m gonna keep doing it. You should try it too.
And since I’m an obsessed dog mom, here are some pics of my girl!
Have a really great week and try to get out there and enjoy the day!
Well we have some SUPER exciting news in our house! We adopted a puppy! Her name is Gloria (after Gloria Estefan), she’s a 6-10 month old Border Collie mix and so stinkin’ cute I could just die. I’m already head over heels for her and she doesn’t even come home until Thursday!
I’ve been trying to prep Charlie and Oliver for the arrival of their new baby sister, but hopefully they’ll just deal with it like everything else: hide in terror for 3 days, then get over it and resume to normal lazy cat status.
In the meantime, I’ve been making use of our home gym and recently found this EXCELLENT blog filled with suspension training (TRX) workouts! I bought THIS suspension trainer from Amazon, which was way more affordable than the name-brand and quite honestly the exact same thing. We just installed a heavy duty eye hook into a big beam in the basement, linked the suspension trainer up to it and got to work! Yesterday I completed the following workout with a few modifications.
TRXFIT 2.5 modified from Puretrxtraining.wordpress.com
Each exercise is completed for 45 seconds with 15 seconds of rest between. Complete each circuit 2x. Single limb exercises should be completed on one side for one circuit and the other for the second circuit. At the very end, complete all exercises for 30s with 10s rest from beginning to end. ST=Suspension Trainer
Circuit 1 – Repeat 2x
- ST Chest Press
- Push Ups
- ST Row
- Single Arm Kettlebell Row
- ST Crunch
Circuit 2 – Repeat 2x
- ST Single Leg Squat
- Body Weight Squat
- ST Hamstring Curl
- Dumbbell Single Arm Tricep Kickbacks
- ST Tricep Press
- Kettlebell Swing
Circuit 3 – Repeat 2x
- ST Y Raise
- Dumbbell Shoulder Press
- Dumbbell Lateral Raise
- ST Bicep Curls
- Dumbbell Bicep Curls
For more suspension fun, check out THIS old blog post and THIS huffblog post! Enjoy! Have a great week :)
Hi everyone! It’s Tuesday and Veterans Day. Make sure to thank a vet today!
Our house finally has cable and internet, so I’m feeling way more connected to the world! It’s pretty pathetic that I can’t function without TV…but that’s life, so get over it.
This weekend, Chris and I did some home improvements, including our SICK new chalkboard wall!
How cute is that?! We used THIS chalkboard paint, which is cheap and easy to apply! Luckily I’m married to a former painting extraordinaire and this went up super quick! I love the little personal touch in our kitchen! Soon this phone will hang on that naked phone jack:
So old school.
As you can see above, the drink of the month is the Ginger Apple Smash. We decided that every month we’d switch it up, so if you want, I can make sure to list the recipes on Flex and Shout! I know alcohol and fitness don’t often go together on one blog, but I honestly think that there are few things as lovely as having a cocktail or two (or 6 or 8) with friends. Listen, I’m not telling you to go out and get wasted every day, but a couple drinks once in awhile is definitely part of my recovery and fitness plan.
In other news, my new home gym is shaping up to be amazing! Here’s a little lower body workout I did earlier this week:
Lower Body Blaster
- TRX Squat (3×10)
- TRX Lunge (3×10 each leg)
- 4 rounds, reps listed in parenthesis
- Barbell Squat (15, 12, 10, 8)
- Romanian Dead Lifts (15, 10, 10, 8)
- Quad Extensions (15, 10, 10, 10)
- Hamstring Curls (15, 10, 10, 10)
- Kettle Bell Swing (4×15)
- Donkey Kicks (4×15 each leg)
- Hydrants (4×15 each leg)
- 30 Jumping Jacks
- 10 push-ups
- 30 squats
- 10 push-ups
- 30 high knees
- 10 push-ups
- 30 lunges
- 10 push-ups
- 30 mountain climbers
- 10 push-ups
- 10 burpees
- 10 push-ups
It’s pretty serious.
AND! Just a little shameless plug: for my Boston area peeps, don’t forget that I am now providing person training services at TriJake in Wellesley! Come see us super soon!
Welcome to Friday! We made it! I was trying to think of words that rhyme with affirmation, and all google could come up with was “constipation” and “filling station” I just thought you should know that.
This week was long and we don’t have cable in the new house…so…there’s that. Chris and I are settling into our new house and are feeling at home, despite all the upcoming projects. Our home gym is looking awesome and we’re psyched to start using it regularly!
In the mean time, I did the following resistance band workout earlier this week and I’m still sore! Those suckers always give me a way harder workout than I anticipate!
Resistance Band Full Body Circuit
Complete each exercise for 45 seconds. Rest 15 seconds beforeoving to the next exercise. Rest 1 minute between rounds. Complete 3 rounds.
You’ll need a medium to heavy weight resistance band, a step or chair, and an anchor point (I used a beam in the basement)
-Resistance band squat
-Plank shoulder taps
-Over head tricep extension
I’ve been enjoying figuring out at home workouts with limited equipment, but I’m pretty excited about our new bench set and suspension system. Keep an eye out for more workouts that force me to be a bit more creative based on equipment and space.
One other thing: this week I was forced (once again) to determine what was fact and what was my own interpretation of fact. I often misconstrue feedback into “I’m not good enough” or “I’m doing it wrong” or “I’m bad at this”, when really people are often offering me help or constructive criticism. In my support group this week, we each made a mantra to help us through tougher situations. The ladies all thought of super awesome, positive and powerful mantras. Mine is “you’re doing the best you can right now”. All we can do is our best. And sometimes just getting by is what we can do. And that’s ok too. I challenge you to think of a mantra or affirmation to help you through tough situations. The only rules are that it needs to be short and positive. Here’s a a great article to get you started!
Have a super fab weekend!
Hello! What a crazy couple of days!
Chris and I moved into our new house this weekend and it’s been nonstop since Saturday! So far it’s great :)
I was feeling a little bad that I hadn’t worked out since Thursday, so I spent a little time reflecting on the weekend and realized that while I didn’t get to a gym, I was DEFINITELY exercising. Between hauling boxes and furniture on Saturday (in the rain!) to carrying 460 sq/ft of bamboo into our living room on Sunday (in the snow!), I think my muscles got their fair share of work!
Yesterday I went for a little run around the new neighborhood (I only got lost twice!) and found this gorgeous scene:
Not bad for the suburbs!
Chris and I also decided that instead of spending an obscene amount of money on two gym memberships, we are going to build a little home gym in the basement! It’s in the works and so far we have a few orders in online and a kettlebell! Here’s an awesome workout I did this AM with one 15 lb KB:
Basement KB Workout
Compete each exercise for 50 seconds then rest 10 seconds before moving to the next exercise. Complete the circuit 3-5 times with one minute rest between rounds.
round the world
Single arm KB swing (right)
Single arm KB swing (left)
Alternating single arm bent over row
Single arm clean and press (right)
Single arm clean and press (left)
Straight leg deadlift with high row
That’s it for me! Have a fab week!
Good Morning! It’s Friday! Happy Halloween! Let’s talk candy and costumes:
I think Halloween is one of those weird holidays that should be super fun, but absolutely terrifies someone with an eating disorder (old me included!). Candy everywhere, barely there costumes, social drinking, AH! I get it, seriously I do. The other night in my support group, we discussed some strategies for enjoying halloween without guilt. Here are some ideas:
- Have a planned candy treat in a place where you feel safe with people that you trust. If I were alone with a bag of peanut butter cups, two thoughts would race through my head: if I eat one, I’ll get fat. OR, if I eat one, I won’t stop with one. The idea of eating a treat around other people might make you feel more “normal” and decreases the chance of a binge.
- If candy is a real problem, keep a little and get rid of the rest. Give it to a friend, a family member or donate it to one of the following charities: Operation Gratitude, Halloween Candy Buy Back
- Do NOT feel the need to wear a “girly” costume. According to Mean Girls, “In the regular world, Halloween is when children dress up in costumes and beg for candy. In Girl World, Halloween is the one night a year when a girl can dress like a total slut and no other girls can say anything about it”. You know what? Wear what makes you feel good.
- Going to a party? Make sure to have your support system aware that you are having a tough time. Nervous about the offerings at the party? Bring a healthy snack and your own drinks to share! Then you have the choice to eat/drink something new and different (and exciting!), or have your stand by (just in case!).
- Have a good time! Halloween is super fun. Dressing up is super fun. Eating a special candy treat is super fun! It’s one day, tomorrow will be a new one! <3