UPDATE: #jojos2016journey

I know, it has been a long time since I have posted.  I always say I will do better, but never seem to get with the program!  My excuse?  None really, it’s just laziness.  I am too lazy to get my laptop out of my work bag and write a post.  I will work on that.

The good news is… I have not given up on my goals for myself for 2016.  I am working out consistently.  I am for the most part eating clean, and I am working on being more present.

You would be proud of me.  I have been in my garage 4 mornings a week at 5:30am working out. I run 3-4km do some strength training and then throw in a WOD.  I am working on the skills I dislike, like push-ups, thrusters, and burpees. I am fighting through the awful, and I am continuing to do it alone. When I started my garage WODS in January I was working with just body weight, and now I am finally starting to add some weight to my WODS.  My strength is nowhere near what it used to be, but I can gradually see it coming back to me.  It’s a good feeling.

I’ve kept up with my running too.  I fall off the wagon all the time with running, and this time I have stuck to it.  Once again, I have stuck to it alone.  I started in January with 7km, and I have built myself up to running 17km… ALONE!  Never in my life did I imaging that I would just get myself up and go run 16+km just for fun. I have surprised myself with that adventure

The food and diet is continuing to be a bit of a struggle for one reason or another.  I completed the 21 day sugar detox, and kept it going for a week post detox.  Then I fell off the wagon (nothing drastic) and gained a few pounds.  I have maintained mostly Paleo.  I have been doing better meal planning, but always find I fall off the wagon when I have company or nothing prepared.  I have realized that if I am serious about the weight loss, then I need to take it seriously and make some serious adjustments.  I have discovered “If it fits my macros” flexible dieting, and I think that is the direction that I am heading in.  Or at least I am trying to.  That is an entire post to itself.  I will get that written ASAP. ;-)

So there it is… an update.  I am still focused, I am still working on my goals, just trying to figure out the best plan.

As always, you can follow me on Instagram: jojos_madhouse or you can just read my blog posts J

Take care,

JoJo

If It Fits My Macros

As I had mentioned in my previous post I have started exploring the world of “if it fits my macos”  I kind of hit a roadblock in my “dieting.”  I found that I lost quite a bit of weight when I did the sugar detox, but that was not sustainable.  I cannot live my life by the rules of the 21 Day Sugar Detox. (Although I do find it great for a jump start and just to get you heading in the right direction).  It’s too restrictive for a long term approach to eating. 

So I was stuck.  I was working out and I was stuck with no movement on the scale other than up.  I had a co-worker who had mentioned macros to me a few times.  It seemed like way too much work.  Measuring you food, making sure you have the right balance, analyzing everything you eat.  Way more work than just simply eating clean or eating paleo.

Then it him me like a hammer on the head.  If I want the results I have never had, I need to be willing to do things I have never done.  If I am serious about wanting to lose the weight, I need to be serious about making a plan. So I started reading about “flexible dieting,” and here I am.  Beginning to count my macros. Beginning to measure my food.  Beginning to 

analyze everything I eat.

How did I get started?

• I started to read the website http://www.iifym.com/
• I used the macros calculator to figure out my idea macros http://www.iifym.com/iifym-calculator/
• I changed the settings on myfitnesspal to reflect my goals
• I started inputting all my food
• I bought a food scale
• I just jumped right in!

What Have I learned So Far?

• I do not eat enough protein.  On average, I am short about 27 grams of protein per day.  About the average scoop of protein powder.  As a result I have added a protein powder to my daily routine.  I have also reintroduced cottage cheese, and gluten free oatmeal to my diet.
• It’s working.  I have been playing around with it for a few weeks now, and I can already see positive changes. My tummy is flattening out.  I have not looked super bloated in some time.  I am starting to see a negative decline on the scale again.  –obviously after a treat weekend (where I count nothing) I bounce back up, but even the up is a lower point for me.
• It doesn’t need to be tons of extra work to measure your food – I cook in bulk, I measure in bulk.  As I am chopping and prepping my food I measure it.
• You really need to be thoughtful about the planning piece.  It is very easy to go over your fat goals for the day if you are not always thinking ahead.
• You can make allowances.  If you go over on something today, you make the adjustments for it tomorrow.  If you go over on carbs, cut back on fat and vice versa.
• You can actually eat what you want, as long as you fit it into your macros.  I am still trying to eat Paleo, that is a lifestyle choice for me.

It's not for everyone, but right now I think it is a good fit for me.  It is bringing a huge awareness to me about what I am eating.  I can see where I have been going wrong, and I know what I need to do to fix it.  I am on it!

I'll update again soon!

JoJo

#jojos2016journey 

I can do this!

You have no idea how true this is!  I workout alone.  I run alone.  All the time. You have nobody counting on your to show up, no friends around you to motivate you, nobody to keep you going.  Just you. You have to motivate yourself.  You have to keep yourself going.  It is all on you! 

Why am I doing it all alone?
Running - well... its my own fault, I fell off the wagon.  I was running with a great group at the running room on Sunday mornings, and I stopped going.  Yep, just stopped going.  I'd like to blame it on the cold weather, but we have had a pretty good winter for Alberta.  I committed 2016 to myself.  Running is important to me and I had to start the training. I knew I could not jump back in with the group, so I am toughing it out solo.  I will give myself a pat on the back for getting out there on Sunday mornings.  I have built myself up to 14km (alone).

Crossfit - this one isn't so much my fault.   Working full time, and being a single parent to a 4-year old, doesn't allow for much free time to go to the gym.  I could take her to the gym with me, but I get 2 hours a night with my girl, I don't want to drag her to the gym.  It is also a crazy amount of work to plan for her and I to be at the gym after work!  Currently my mom is here with me, so I could make it to my regular 6am class, right?  I could; however, Crossfit is not a cheap sport.  We live on a pretty tight budget, and I am trying to get us ahead of the game.  It is easier on so many levels to make small investments in my garage gym, when I have a little extra.  With some help from all of the amazing people in my life, I have a pretty sweet set up too!

It's pretty lonely working out by yourself all the time.  Nobody to cheer you on, nobody to get you through that last rep, nobody to give you a pat on the back when you are done.  Some days it just outright sucks.  It takes a lot to get myself out of bed and in my garage at 5:30am every morning.  Its cold, its dark, and it is so early, but I do it. Every morning.  I workout in the garage 4 mornings a week, and do a long run on Sundays.

Why?
I love to workout.  I love to run.  I love crossfit.  I love the way I feel after I finish a workout. And lets be honest, I want to be in shape, I want to set a good example for my daughter. I cannot give all of this up just because we hit a little bump in this road called life.

Just remember friends.  You can do this.  Tell yourself this every morning.  If your having a bad day, find a friend to tell you that you can do this.  You are stronger than you think!

You can follow my daily workouts on instagram: jojos_madhouse

Take care, and never forget.... YOU CAN DO THIS!

JoJo
#jojos2016journey  #itsmyyeartoshine

Paleo Mayonaise - with Avocado Oil

Time for another favorite!  Mayonnaise!  Better known in our house as dip dip.  Avery loves the stuff.  She would pick it over ketchup any day of the week.  I have to make at least 1 batch per week.  I know I have posted a mayo recipe in the past, but this one has a few differences.  1. it is super easy.  2. it uses the whole egg. 3. it uses avocado oil!

I am not sure where I first got the recipe from, and I am not sure what the exact measurements are.  I just freehand it.  It always works out for us.  It usually varies a little in task and consistency, but Avery has never ever complained!

Ingredients:
1 egg
1 -2 tsp of mustard (yellow)
1-2 tsp of organic raw apple cider vinegar
1 + cup of avocado oil (based on how thick you want it)
salt and pepper to taste
** you can add a touch of cayenne to give it a little kick - I typically do  not do this for Avery

Directions:
1.  Dump all the ingredients in the glass jar you would like to store it in (with a wide enough mouth for your immersion blender
2. blend

Seriously.... how easy was that?!?!

You can turn your mayo into Ranch dressing just as easy.  Add a little coconut milk, a pinch of dill, (optional: parsley and chives)  granulated garlic, onion powder, (optional: ground mustard seed, cayenne, paprika, salt and pepper) - and blend!

Hope you enjoy this as much as we do!

Happy dipping!

JoJo!

#jojos2016journey  #itsmyyeartoshine

Sweet Potato Lasagna

Finally, I am writing up the recipe for my sweet potato lasagna!  I have had a few requests for this recipe, and I have been meaning to write it, but you know how life gets in the way!  I would like to take full credit for this recipe, but I can't.  It is really just a variation of the Vegetable Lasagna from the 21 Day Sugar Detox cookbook, with a JoJo twist.  I absolutely love this dish, it is one of my absolute favorites.  I could eat it all day long!

As usual it is kind of difficult for me to write a recipe for others to follow, because I don't follow many rules.  I just make it up as I go along. 

Ingredients:
Sweet Potatoes (how much you use depends on your dish.  I always make extra to eat)
Diced Tomatoes (I use the organic diced tomatoes from Costco)
Tomato Sauce (one can of organic tomato sauce from Costco)
Onion (depends on how much you like onion)
3-4 cloves of Garlic
mushrooms (an entire container of mushrooms from Costco)
spinach / mixed greens (3/4 - 1 full bag of power greens from Costco)
 2 + tbsp. Ghee
Salt
Pepper

Directions:

1. Heat your oven to 350F
2. Line baking sheets with parchment paper
3. Using a mandolin slicer - slice the sweet potatoes long ways and line them on the parchment paper
4. melt the ghee, and paint the sweet potato slices with ghee.  season with salt and pepper.  cook for 15-20 min depending on the thickness.
5. chop your onion and sauté with the garlic
6. in a bowl combine: onion, garlic, diced tomatoes, and tomato sauce
7. sauté the mushrooms until desired softness
8. sauté the greens until slightly limp
9. begin layering the pan
10. sweet potato - mushrooms - sauce - sweet potatoes - greens - sauce - sweet potatoes - sauce
11. bake for 15-30 minutes

Easy Peasy right?!?!?!  It is a little time consuming to make, but I promise you it is worth every minute!  Here are some pictures of my process, so you get the idea!

Hope you enjoy, Happy eating!

JoJo

#jojos2016journey  #itsmyyeartoshine

I Crushed it!

Yep!  You read that correctly.  I crushed the 21 Day Sugar Detox.  Yesterday was my last day, and I think it was pretty successful.  I have to admit, I was a little flexible with the sweet potato energy modifications, but my body needs it.  I workout early in the morning, fasted.  I need to make sure that I have a carb source in my body every evening so I am able to maintain my energy levels for working out, and to maintain my energy throughout the day. You know, because I have to work full time, and I have a very busy little girl to engage and love and play with.

So how am I feeling after being sugar free for 21 days? GREAT!  I feel awesome.  My energy levels have improved.  I'm enjoying the little things more, I feel happier, I just feel good.  Obviously this is not all because of the sugar detox.  I am happy at work, things are going well at home for us.

What are some of the benefits of doing the detox? Other than feeling better, my skin has cleared up.  I have less bloating, gas and stomach discomfort.  I am sleeping better. I have dropped 9lbs (That is exciting).  It has also gotten me back on track for clean eating and sticking to my Paleo lifestyle.

What was my biggest challenge? hmmmm, this is a difficult question for me this time.  There was one day I really wanted to have some wine, but it passed.  I did not have any cravings for sweets, and didn't feel like I was missing out on anything.  There were a few times I looked at the bags of potato chips stored in the basement, but I never had a huge desire to eat them.

What is next for me? Keep going! Keep going strong!  I am going to try and continue to limit my sugars, even natural sugars.  I still have 11lbs to go, and they wont disappear unless I keep up the work.  The sugar detox was just the springboard to get my diet and healthy lifestyle back on track.

Well that's it for now.  Stay tuned for upcoming adventures with me.  I want to start including some more recipes on the blog again.  I have a request for sweet potato lasagna, so keep your eyes peeled!

Be Healthy, Be Happy!
JoJo

#jojos2016journey

The Power of the Mind

Today was a battle of will power......

When I woke up, I contemplated staying in bed.  My legs felt they were stuck to the bed.  I could have justified a rest day, but I didn't. I got up and I showed up.  I was out on my run and I had it in my mind that I would just do the short loop to warm up.  I got to the turn and just kept on running.  I showed up.  In the garage I was looking at the workout and thought, that seems like a lot of cleans for my first day back with that movement.  Maybe I should change it.  I didn't I showed up.  I am proud of myself for not giving in.

My morning was not all sunshine and roses. I got out of bed late. I took forever to get out of the house.  My runs are super slow these days. ANNNND, well, I ran out of time for my WOD. I had hoped to do 8-10 rounds, but only made it through 5.  I have to be done by 6:30 if I have any hope of enjoying my coffee and being out of the house on time. Despite all my mental battles today, life sometimes still wins, and I am ok with that. I accomplished more this morning that I ever expected to when I woke it.  Still a win for me.

Here is my day......

Exercise:

FitBit Stats: My morning run makes a huge difference with my daily steps
Steps:  11208 steps 
Distance: 8.72km
Calories 2160
Stairs: 13 floors
Active Minutes: 23

Clean Eating:
Breakfast: scrambled egg with veggies
Morning Snack: raw veggies, hard boiled egg, macadamia nuts, turkey pepperoni
Lunch: sweet potato lasagna & a burger patti
Dinner: eggplant lasagna, roasted vegetables, Spolumbos spicy chicken sausage

How Am I Feeling?
As always at 8pm, I am tired and my body just sinks into my bed.  I am looking forward to my work day tomorrow.  Busy with lots of things I enjoy about my job!

Time for me to try and read a bit before I crash... Nighty Night!

JoJo

#itsmyyeartoshine  #jojos2016journey

Its Day 10 ... Almost 1/2 Way Through!

It is Wednesday, and quite honestly it feels like it should be friday.  This has been the slowest moving week ever.  I finished Monday, and swore it was Tuesday, and it has not improved at all. I saw this pic on Facebook and felt it was appropriate.

I'm still trucking along with the sugar detox.  I'm not craving and sweets or foods I should not be eating, but I am at a low point.  I am tired.  I am in bed (no surprise) and excited to turn the lights out.  I can handle being tired at 8pm though, that is fairly typical for me.  I am up before the birds at 5am for my workouts.  What I struggle with is how tired I feel running.  3km should be nothing to me, I can run 3km, BUT it feels awful.  It takes all my will power to not stop and walk.  I had hoped to increase my Wednesday morning run to 4km, but this morning my body was just not having it. Luckily I am taking it easy, and I can modify my workouts at any point!  I am hopeful that things turn around soon!

Here is my details for the past 3 days :-)

Exercise:

Monday	Tuesday	Wednesday
REST DAY	3km Run Squats: 3x10 4 Rounds 20 KB Swings 10 Lunges 20 Double Unders 10 Russian Twists	3km Run Strict Press: 5x5 3 Rounds 10 Barbell Rows 10 Sumo DL High Pull 10 Push Ups 10 SIt Ups

FitBit Stats: 

	Monday	Tuesday	Wednesday
Steps:	6827 steps	9379 steps	11476 steps
Distance:	4.94km	7.33km	8.92km
Calories	2077	2,264	2192
Stairs:	17 floors	12 floors	22 floors
Active minutes	0	35	44

Clean Eating - 21 Day Sugar Detox:I do tend to eat a lot of the same foods, but I am ok with that.  It is all pre-cooked and easy.  I need easy.  It also all tastes really good, so there isn't much to complain about.  I have enough dishes cook, that I can mix them up as I feel I need a change!  Tomorrow I am NOT taking soup for lunch!  LOL

	Monday	Tuesday	Wednesday
Breakfast	-Scrambled egg with veggies & avocado. -Coffee	-Scrambled egg with veggies & avocado. -coffee	-Scrambled egg with veggies & avocado. -Paleo sweet potato flat bread -Coffee
Lunch	-Veggie and Chicken Soup	-Veggie and Chicken Soup -banana	-Veggie and Chicken Soup
Dinner	-eggplant lasagna - 1/2 Spolumbos sausage - 1/2 burger patti	-sweet potato lasagna -burger patti topped with a little butter chicken	-Roasted Veggies -Butter Chicken -sweet potato lasagna -banana
Snacks	-Raw Veggies -Macadamia nuts -hard boiled egg	-Raw Veggies -Turkey pepperoni -Macadamia nuts	-Turkey pepperoni -Macadamia nuts -hard boiled egg

NEW GOALS:
I have re-introduced my supplements (Vitamin D, Omega 3, Vitamin B12, Magnesium & Probiotics) I am hoping that helps with the energy levels.  By next week I want to feel sort of normal!

Looking forward to almost Friday Day (Thursday)!!

JoJo

#itsmyyeartoshine  #jojos2016journey

Week 1 of the 21 Day Sugar Detox - It's in the bag!

Well Folks, I survived the first week, and my first weekend on the 21 Day Sugar Detox. 

I did not post on Friday or Saturday because I was absolutely exhausted!!!!  It has been a good week through.  Saturday was a little tough. I was doing some crazy food prep, and I really really wanted to drink wine while I was cooking.  That's the best thing about food prep, drinking wine!  

I have started a new Netflix binge.  I think I said no Netflix, but I have decided that on weekends it is ok. I don't have wine, I can at least have some trash on TV.

I stuck to all of my other goals this week.  I worked out every day as planned, and I took it easy.  As much as I wanted to , I resisted the urge to lift any weights this week.  I am still trying to work on my plan.  I do know that I will workout in the garage Tuesday-Friday and Sunday is long run day.  One of my mid-week workouts will start to include a longer run as I try to build up my endurance.

Here are my details for the last 3 days....
Exercise:

Friday	Saturday	Sunday
Warm Up: 3km 5 Rounds 16 Lunges 12 Sit Ups (varied) 8 KB Swings 4 Push Ups	REST DAY	6.87km

FitBit Stats: 

	Friday	Saturday	Sunday
Steps:	9327 steps	10,122 steps	13,616 steps
Distance:	7.33km	7.33km	11km
Calories	2244	2,386	2294
Stairs:	3 floors	23 floors	27 floors
Active minutes	22	0	44

Clean Eating - 21 Day Sugar Detox:

	Friday	Saturday	Sunday
Breakfast	-Scrambled egg with my veggie soup and avocado. -Coffee	-Scrambled egg with curried ground pork & guacamole -coffee	-Paleo Sweet Potato Flatbread -Coffee
Lunch	-Veggie and Chicken Soup	-Carrots wrapped in ham -Banana	-Paleo Sweet Potato Flatbread -Scrambled eggs and veggies
Dinner	-Curry Ground Pork -Baked Sweet Potato -Guacamole	-Spolumbos Chicken Sausage -Roasted Eggplant & Sweet Potato	-Roasted Veggies -Butter Chicken
Snacks	-Raw Veggies -Turkey pepperoni -Macadamia nuts	-Perrier

How Am I Feeling?
I think I am doing pretty good.  I feel better. When I get enough sleep I feel great!  Sleep needs to be my next thing to focus on.

Stay tuned for next week!

JoJo

#itsmyyeartoshine  #jojos2016journey

It's Almost Friday Day!

Yay! I love almost Friday day.  It means tomorrow is Friday, and we all love Friday!  Friday night does not have the same meaning as it did pre-kid.  It no longer means getting dressed up and hitting the town.  Now it means putting on your jammies, crawling into bed, and knowing you do not have to wake up the next morning!  It is beautiful!

As usual, I am already in my bed.  Tonight is different though.  I am not longer allowed to watch TV before bed. For the longest time I had banned TV in the bedroom, but I found myself a little lonely last year, and the TV became my friend.  Of course then I got hooked on Netflix and binge watched a million series.  One of my New Years goals was to watch less TV and read more.  I told myself once I finished my current binge, it was onto books.  I even bought myself a book!  And before you ask, I was not re-binging Gossip Girl, it was worse (the new 90210) LOL!  So there is my dirty secret for the day, I LOVE crappy trashy teeny bopper tv. Hahahahahaha!

Today was a good day though. I tried something new.  I ate breakfast (before I went to work).  I am not much of a morning breakfast eater.  I like my coffee, then I like to eat around 9-10am.  HOWEVER, that does not always seem to fit into my schedule so sometimes I find myself starving!  Today i made a small breakfast, enjoyed it, and did not need a snack until much later in the day!  Yay me.  My goal for next week will be breakfast every day.

Exercise:
REST DAY!  Sticking to my commitment to myself to ease my way back into the workout groove.

FitBit Stats: I am not very good with my steps.  That will be an upcoming goal. One thing at a time!
Steps: 6358 steps 
Distance: 4.6km
Calories 1739
Stairs: 3 floors
Active Minutes: 0 - crazy lazy!

Clean Eating:
Breakfast: scrambled egg with leftover salmon and avocado
Morning Snack: raw veggies, hard boiled egg, macadamia nuts, turkey pepperoni
Lunch: veggie soup with chicken and Franks red hot
Dinner: curried ground pork, avocado, and cauli-fried rice

How Am I Feeling?
I started the day with a massive headache.  I tried to fight through it, but I had to take something at lunch.  It went away and has not bothered me since.  My body is feeling the workouts, but I am not sore.  I am feeling positive about the challenges I have set up for myself!

My computer is about to die, so nighty night!
JoJo

#itsmyyeartoshine  #jojos2016journey