Fighting Fluorescents

A LITTLE OF LIFE OUTSIDE THE WORKPLACE


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Another Knee Problem

This isn’t my first time with knee pain, or posting about it, but I thought people should be informed and maybe this post will help someone who feels the same thing.

I’m very active, and I love to accomplish new fitness and health goals. Not HUGE things all the time, but things that are meaningful for me. But, some things can get in the way for people like me, and the biggest for me is injury. I’ve self-diagnosed myself with patellar tendonitis, which leaves the bottom/front of your knee in constant pain. Things I avoid thanks to it:

  • Running
  • Lower body weight training
  • Jumping
  • Walking down stairs
  • Standing for extended periods of time
  • Dancing

That is not ok. I am 25 – I should be able to do all of these things without a second thought. I was a long distance runner just over a year ago, I was training lower body constantly, I was a cheerleader for a large portion of my life, and I go out with friends a lot, which usually involves standing and dancing. I’ve been cautious about doing all of these – that’s pretty crappy.

So, I’ve been researching and trying to determine some treatment. RICE alone isn’t working. Today I looked into slant board squats, and with the help of my dad’s handy-man skills and willingness to build me one, I’m going to start putting it to use. You can buy them at sports places, or your gym probably has one. It is the same thing used for calf stretching.

Here are articles I found helpful, and I hope that maybe this helps someone out there feeling limited from the same thing:

This guy tried everything, and then the slant board: http://www.myfivefingers.com/knee-exercise/

Eccentric Exercises and Stretching: http://www.ehow.com/way_5339904_eccentric-exercises-patellar-tendinitis.html

Medical Article stating squats are better if not as effective as surgery: http://www.ncbi.nlm.nih.gov/pubmed/16882889

DIY Slant Board: http://return2fitness.net/blog/slant-board-buy-new-or-build-one-yourself

Hope this helps! Have you been suffering from the same thing, or any other injuries?


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#WIAW – Tim Ferriss Style Repeat

Hi all! Dave and I have been going strong for 3 WHOLE days on the 4 Hour Body again (we had also done it the end of last year) and it is going great! I feel full, more energy, no more fasting (made me a grump) and I feel lighter, haha.

So, here is what a typical 4 Hour Body day looks like for me! Yes, it looks kind of boring, but that is how it should be! You get to BINGE on Saturdays, so I’ll post that as well once it happens. Be prepared for some serious food – Dave and I are headed to a double date at the Vortex on Saturday to shove our faces with tots and burgers.

Breakfast: Chickpeas, 3 egg whites, 1 egg, onion and pepper blend

Breakfast: Chickpeas, 3 egg whites, 1 egg, onion and pepper blend

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Lunch: Lentils, Grilled Chicken Breast, Carrots, Broccoli, Cauliflower and Sriracha!

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Mid-Day: Lentils, Ground Turkey, Carrots, Broccoli and Cauliflower

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Dinner: Brussel Sprouts and Green Beans, Tilapia (2 filets) and half an Avocado with Sriracha


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WIAW June 11

It’s What I Ate Wednesday, and looky hurr, I actually took pictures of EVERYTHING! Big accomplishment for me. I had five smaller meals throughout the day today. I also scheduled in TWO workouts since I was in a time crunch all day. Here is how the day went:

Wake up, get to work

5:15 – left work early to “prep” for mom’s bday dinner

5: 30 – Quick Upper Body Workout

6 – Shower, and be thankful for dry shampoo!

6:30 – leave for dinner

7-8:30 – P’Cheen for dinner

9 – 9:45 – 45 min on the StairMill

If that’s not making the time, I don’t know what is! Wheww!

But, here are how the eats for the day went

Meal 1

Meal 1 at 7am – 4 Egg Whites, 1/2 Hass Avocado, 1/2 Grapefruit, Lemon Water

Meal 2

Meal 2 at 10am – Baby Carrots, Bell Pepper, Celery and 4tbsp Hummus

Meal 3

Meal 3 at 1pm – 5 Baby Carrots, 1/3 Bell Pepper, 1/2 Hass Avocado, 6oz. Canned Salmon, Balsamic Vinegar and Pepper

Meal 4

Meal 4 at 4pm – 1/2 Grapefruit and a Handful of Almonds

Upper Body

Upper Body – seeing progress! More in my legs than anywhere else though, haha

Meal 5 Salad

Meal 5 at 7pm – Arugula with Dijon Vinegar Dressing, a few grilled Macadamia nuts, and 1/3 an Avocado, plus a glass of Pinot Noir

Meal 5 Peas and Feta

Meal 5 at 7pm – Green Peas, Feta, Mint and Lemon Shavings

Meal 5 Cherry, Almond, Greek Yogurt Parfait

Meal 5 at 7pm – Parfait with Almond Crust, Cherries, and a Greek Yogurt Topping

StairMill

StairMill at 9pm

Atlanta Sunset

Beautiful Sunset in Old Fourth Ward after Dinner. You can see the Bank of America building in the skyline.


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Financial Freak

I keep an expense estimate Excel sheet – it helps, a lot, but I still always seem so broke?! Does everyone else my age go through this? I’m in the midst of trying to save, trying to have fun, and paying off my credit card debt too. The next few weeks will be a little bit of a struggle:

– Mom’s birthday

– Father’s Day

– Brother’s birthday

– Out of town wedding (semi-formal, meaning I need to buy a dress)

– Beach trip with bf’s family

That’s a lot of events and traveling to pack into one month!

I’m also trying to be completely clean until next week when all of the festivities begin. Here is my “menu” for the week:

Meal 1- 4 egg whites, 1/2 grapefruit, 1/2 avocado
Meal 2- 4 tbsp low-fat hummus, 1 cup raw veggies
meal 3- 6 oz. tuna, 1 cup raw veggies, balsamic vinegar, 1/2 avocado
Meal 4- TJ’s handful of almonds, 1/2 grapefruit
Meal 5- 4 oz. tilapia, 1 sweet potato, 1 cup veggies
Looking at the canned fish available, I decided to head to Trader Joe’s as all of the Sunkist, Bumble Bee and whatever else was sitting at Kroger had the ingredient “Sodium Acid Pyrophosphate”
What is it? It is a chelating agent, that gives you that binded tuna, so it all stays together basically. Still, I’d rather avoid it. Here is a more in-depth look at it. My favorite is “remove iron stains in leather treatment”… no thanks! Trader Joe’s salmon and tuna had NONE of it listed, which I am happy about, yay! I know I can count on them. haha
Clean Eating again for about 10 days or so… here goes! You may also notice, there is no meat in that list – I’m thinking about going pescetarian for a little, but I still love steak, brats, etc… It’s always more difficult on the weekends, and especially since my mom’s birthday dinner is tomorrow night and father’s day is Sunday. Here’s what my fridge is looking like for the week:
Top Shelf: Garlic, carrots, chopped celery, canned tuna, canned salmon, tilapia filets, hard boiled and normal eggs
Bottom Shelf: Dad’s homemade beer we made in December (still sittin’ there…), carrots, strawberries, 2 different tubs of hummus, celery, grapefruit, green bell peppers
Not Shown: Avocados, lemons, sweet potatoes, almonds, ground flax seed
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Have you had too much going on but stuck to your clean eating? What do you bring when you travel, especially by plane?


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My Real Eats this Week

Well, I tried to stick to what I had mentioned as my eating schedule according to this post. I think it provides a guideline, but I do have a life other than sleep, eat, workout, sleep, so things come up. It’s ok. Here is what I really ate on Wednesday and Thursday

Wednesday – all the same, except for dinner. I also missed my workout

– Serving of Trader Joe’s Cheddar- Horseradish chips

– Half container of Athenos Spicy Three Pepper Hummus

– 2 servings of baby carrots

– Salmon, grilled

– Large slice of vanilla cake with fudge icing

– Glass of Scotch Ale

Thursday – normal breakfast, but everything else was different. Workout included the plank challenge for He & She Eat Clean, more abs, upper body, and 30 minutes on the stairmill.

– Brunch: Thai wraps, sans wraps (Peanut Sauce with veggies and chicken, too heavy on the sauce)

– Baseball game: Apple Orchard Cider, 2 Bud Light Tall Boys (or 3?, can’t honestly remember)

– Pre-Workout: 1/2 hass avocado with sriracha, other 1/2 tub of the Athenos hummus, more baby carrots

– Dinner: Eggplant with spices and Balsamic Vinegar (grilled), Shock Top beer, Veggie mix on the side (lima beans, carrots, cauliflower, green beans)

– Dessert: 2.5 Fruit kabobs, pineapple and peach grilled on the Foreman

So, no, I didn’t make the best choices the past two days, but I didn’t gorge myself on bon-bons.

Tomorrow is fast day, yay! It always hits a nice reset button for me. I’ve also been trying to drink so much more water! Monday and Tuesday I know I hit the gallon mark, and today I was pretty close. We went as a company to the Braves baseball game, so it was hard to keep getting water for 4.50 a bottle, even though the company was treating us out 🙂

Do you have days that you eat like a normal person? Do you think I’m a little obsessed with food, or is it normal?

Oh, and small win – I fit better into a shirt today than I did last year, woooop!!


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Eats this Week

So, if you read my post yesterday about my super dirty weekend, then you know I make up for it during the week. I do intermittent fasting two days a week, Monday (which SUCKS) and Thursday. I’m also eating really clean, and probably a little under the calories I should. Beach trip in a few weeks is to blame for this, but I also want to better myself in general. I want it, but sometimes life and what else I enjoy (drinking/not working out) gets in the way.

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Monday (Fast Day!)

Breakfast: 2 eggs, 1 egg white, 8 oz strawberries

Dinner: 2 eggs, 1 egg white, 1/2 Cup leeks, 8 oz strawberries

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Tuesday, Wednesday and Friday

Breakfast: 2 cups vegetables, 5 egg whites, sausage link, grapefruit

Snack: Handful of almonds

Lunch: Sweet Potato, 1/2 Hass Avocado, 2 cups vegetables

Dinner: Sweet Potato, 1/2 Hass Avocado, 2 cups vegetables

Post-Workout: Vanilla Soy Protein

photo 3

Thursday (Fast Day!)

Breakfast: 2 eggs, 1 egg white, 1/2 cup leeks, 8 oz. strawberries

Dinner: 2 eggs, 1 egg white, 2 cups of veggies

I like to keep it as simple as possible. Plus, using sweet potatoes instead of meat adds to my increased energy levels and also a decrease in my food bill 🙂 Let’s call it healthy broke-girl style!


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BzzCampaigns for Kroger

Hi folks! So, there is this really awesome group called BzzAgents – they are product testers, the ones who get the conversation going on products, brands, etc…

I found out about them recently, and happy to say that I am already starting to get some Campaigns! These first two are both for Kroger. One if Summer Grilling based, including slider buns, hamburger and turkey patties, Cream soda and potato chips. The second is for all of Kroger’s “Guilt-free” frozen treats – Yogurt Smoothie Bars, Low Fat Fudge Bars, and low fat ice cream sandwiches. I received some coupons for free items and for discounts – how fantastic is that??

At first, I was really excited about this campaign, and wondering how I could incorporate it into my meal plan. I did a little research, and unfortunately, I’m not comfortable with going out and buying these products for ME to eat. They are all pretty heavily processed, and include lots of preservatives and names I can’t pronounce… Sad. I really wanted to give them a try, so I was thinking that maybe buying the turkey patties would be a possibility. Nope!

Fooducate is a great website to rate products for clean eating purposes. Here is what I found out about the patties Darn… I was hoping that wasn’t the case.

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As some of you know, I’m eating clean for at LEAST the next 20-something days, and I am sticking to it. Burgers, ice cream and especially things out of a bag (unless they’re frozen veggies) aren’t on my list. However, if you are ok with not eating totally clean, go try these products! I love Kroger brand anything, so I am sure they are not going to disappoint. Since I did receive some free coupons, I will probably go buy these items and share with my coworkers. I’m sure the Yogurt Smoothie Bars will be a hit!

What do you think of Kroger brand, and have you tried any of these new products? How are your feelings about preservatives/ingredients? Do you read the list on the back before buying?