Friday, October 26, 2012

Bumble Bee Ride!!

Thursday, October 25, 2012

Thankful Thursday: Toilets & Parks

It's thankful Thursday time! We all have so much to be thankful for and we love to take this opportunity just to write down each and everything that comes to mind. Please take this time to share with us what you're thankful for as well. If you have a blog expressing your thankfulness, please share the link! Without further ado, here's what we're thankful for:

Mandi's List:

I'm thankful for a good eater. Mckenna is like a garbage disposal. She will eat whatever you put on her tray. Things that you hear a lot of kids hating, she loves. Broccoli and cauliflower are some of her favorite foods. Black beans she eats like jelly beans. She even begged for more super strong (disgusting if you ask her momma) cheese the other day at Costco. I have a feeling when the terrible twos set in she might not be so willing, but in the mean time I am so thankful that meals are so easy. Hot, cold, spicy, mild, strange, or familiar, she likes it all.

I'm thankful for toilets. Yup, I said it. How blessed are we that we can go to the bathroom, in our house, push a button, and whatever is in there goes away. It's not something I ever really think about, but I have a feeling if I didn't have a toilet for a few days I'd realize just how thankful I am for it!

I'm thankful for protein shakes. Ronnie and I have been working to build some muscle, and protein shakes after a workout are a good way to get some protein into your body quickly. It is so nice to just put a little water in a shaker, put a scoop of powder and boom, protein. Not to mention it tastes kind of like a glass of chocolate milk. And come on, who doesn't like chocolate milk?!

Ronnie's List:

I'm thankful for neighborhood parks. It's so nice to be within .5 miles from 3 different parks. They all present a little something different for Mckenna and she REALLY enjoys being at them. If we're feeling a bit adventurous, or want a longer bike ride, there are about 5 additional parks within a mile. We're averaging 2 trips to a park every day, so having them close is very convenient.

I'm thankful beautiful weather all day (and night) long. We're at the time of year here in Arizona, that no matter what time you decide to go outside, it's gorgeous. There is rarely a cloud in the sky, and besides maybe throwing a sweatshirt for early morning walks or bike rides, it's worry-free weather. What's nice, is we will have weather like this now through May. Can't beat it!!

I'm thankful for studies. I was asked to participate in a study related to CF and exercise. I love partaking in studies or clinical trials that are CF specific, but I REALLY love partaking in studies that (I'm sure will) prove how beneficial exercise is for those of us in this community.

So, what are you thankful for today?

Wednesday, October 24, 2012

Weight Lifting Plan

Had a few questions about my weight lifting plan, so instead of answering individually, thought it would be easiest to write it up on the blog. (Note that this plan will change every 8 to 12 weeks or so.)

I generally lift weights on Tuesday, Thursday and Saturday, but it can change based on what else I have going. I lift after a 30 minute core class, which they don't recommend, but hey, there are only so many hours in a day right?


Dumbbell Press - 3 sets x 10-12 reps
Smith Machine Incline Press - 4 sets x 10-12 reps
*Dumbbell Fly/Bench Press - 3 sets x 10-12 reps
**Cable Crossover - 7 sets x 10 reps

*Done as a super-set (meaning rotating lifts one right after the other with no rest)
**In between sets, alternate between 30 seconds of stretching and 30 seconds of flexing

Close Grip Bench - 4 sets x 4-6 reps
Dips - 4 sets x MAX
Skull Crusher - 3 sets x 10-12 reps
Cable Kickbacks - 3 sets x 10-12 reps
Diamond Push-ups - 3 sets x MAX


Wide Grip Pull-ups - 4 sets x MAX
*Lat Pull Down/Seated Row - 4 sets x 10 reps
Bent Over Row - 4 sets x 10 reps

*Done as a super-set (meaning rotating lifts one right after the other with no rest)
Note: All back lifts are done to a 2-1-2 count. Concentric movement for 2 seconds, hold for 1 second, eccentric movement for 2 seconds.

*Drag Curls - 4 sets x 4-6 reps
*Incline Curls - 4 sets x 4-6 reps (start palms facing down and end palms facing up)
**Preacher Hammer Curls - 2 sets x 12-15 reps
**Preacher Reverse Curls - 2 sets x 12-15 reps

*Done to a 1-2-1 count. Concentric movement for 1 second, eccentric movement for 2 seconds and fully extended for 1 second.
**Done to a 3-2-1 count. Concentric movement for 3 seconds, eccentric movement for 2 seconds and fully extended for 1 second.


Side-lying External Rotations - 4 sets x 10-12 reps
Arnold Press - 3 sets x 8-10 reps
Dumbbell Press - 3 sets x 8-10 reps
Military Press - 4 sets x 4-6 reps
45 Degree Lateral Raise - 3 sets x 8-10 reps
Upright Shrugs - 2 sets x 20 reps

For those of you who are curious, I'm currently not lifting on legs as my 45 minute, 3 day-a-week class does many leg exercises both aerobic and anaerobic.

As always, if you have questions or suggestions, fire away!!

Tuesday, October 23, 2012

Top Ten Tuesday: Foods I've Come to Crave

Mandi touched a bit on it yesterday, but I changed up ("changed up" see: actually developed one) my nutrition plan about 8 weeks ago and so far, I'm seeing great results!! I started at 182 lbs (in the morning) and have seen the scale get to 163 lbs. For those who are worried, my CF team has been kept in the loop and everything is looking good from their perspective. They asked that I don't get much below 160 lbs, which, has never been the plan so I'm good with that! I committed to 3 months of this new plan, and then I will slightly modify to start building muscle (aka up the calories by over 1000).

There was a big adjustment at first, but I know come to crave the foods I can eat. Sure, there are times I wish I could have some candy or a freshly baked oatmeal raisin cookie, but in times like those, I simply repeat this phrase, " That _________ doesn't taste as good as being fit feels".

Here are the top ten foods that I've come to crave (in no particular order):

I would pick the one on your right every time!!
1.    Turkey Taco - I start out with lean ground turkey on a whole grain/blue corn tortilla and top it with a "Santa Fe" mix of veggies (corn, black beans, red and green peppers and onions) and then of course top that off with some salsa.

2.    Grapes - Grapes have basically replaced candy for me. It's amazing how sweet they taste when I have not consumed sugar for 8 weeks.

3.    Broccoli - I try to eat the mini-trees at least every other day. I've always been a fan, I've just gotten away from eating steamed veggies over the years. I'm glad they're back - especially broccoli.

4.    Quinoa - Quinoa is such a great substitution for white rice (among many other things) and a great change-up from brown rice. I usually put some type of hot sauce on it to give it a kick, but even by itself, it has a great taste.

5.    Oatmeal - I start out each day with a bowl full of steel-cut oats with 1 tbs of natural peanut butter and a cup full of blueberries. That meal gives me a ton of great energy in the morning and it tastes superb!!

6.    Smoothie - For my "second breakfast" of the day, I generally have a shake/smoothie. The one that I've been making lately has really satisfied my "shake tooth". I have 10 ounces of water, a scoop of chocolate whey protein, a medium banana and a cup of strawberries. Gives my body some good carbs and protein before my workout.

7.    Mahi Mahi - I generally have fish for lunch after I get home from the gym and Mahi Mahi has become my favorite. I love how thick and almost steak-like that it is. I don't think it is "too fishy", but I also like that I can still tell that I'm eating fish :) Grilled or baked, either way, it's good!

8.    Sweet Potato Fries - Even before this new nutrition plan, Mandi and I had a lot of sweet potatoes. We love them in any form, any fashion, anywhere. We especially love baked sweet potato fries! We usually season them with some sort of steak seasoning and them bake em up. I actually made a "clean" ketchup to go with them :)

9.    Pasta - During my "re-feed" day, I get to eat a lot of pasta. And I mean, a lot. It gives my body the boost I need after being in a caloric deficit and tells my brain that I'm not starving :) I actually have pasta with veggies and pasta sauce for 3 out of my 5 meals on my re-feed day.

10.   Gum - Zero calorie or sugar-free gum surely isn't the healthiest thing around, but it has kept my sane at times. I have a sweet-tooth and gum has been able to satisfy it for the most part. I chew it when I'm working out...and when I'm not!

Well, that's it. Any of those foods look good to you? Any foods that you would recommend that you think would fit my nutrition plan? Let me know!!!

Monday, October 22, 2012

Mandi Monday: Rambling instead of a quality post

Church yesterday was awesome. It was a sermon on prayer, and the pastor knocked it out of the park. He did such a phenomenal job and God really used his sermon to shed light on some things in my life. He gave me a whole new perspective on CF and why Ronnie and I see CF the way that we do. And I can't wait to sit down and blog about it...can you say, "cliff hanger"? I wanted to write the post for today, but I just didn't find the time to do it justice, so I will write it over the course of this week and post it on Monday. Just wait, it'll knock your socks off. Ok, maybe not, but our pastor did such a great job that I hope I can shed a little light on what I took from it.

Instead you get my usual ramblings...yippee, right?

Not too much is new with us. We are still hitting the gym hard with our group personal training class and core class, and then Ronnie is lifting, and I'm running. The group personal training class is still kicking our bums. I was certain that it would get easier, but somehow week after week I am in pain...the good kind of pain. The pain that comes from your muscles screaming at you because you're using them. Today, for example, we did 15 minutes of straight triceps. 15 MINUTES. No breaks. My arms burned so bad at the end they nearly gave out from under me while doing the last exercise that you do what he calls a "plank to pushup". Good thing Mckenna is walking because I think my arms would have fallen off if I had tried to lift her. I am thankful it's not getting easy though, that just means we will continue to get better...or die. Most days I feel like it's the die option, but that's ok. I haven't puked yet, so that's something.

Ronnie is still eating like a celebrity hippy - lean and clean. No sugar. All whole grains. Well balanced meals that are high in protein. And as his very proud wife I will say he's looking like a stud. He's building lots of good muscle and leaning out a ton. GASP, said many of you reading this...don't worry, he's not leaning out too much. He's been carrying around a lot of extra fat, beyond what is needed, and I'm sure his body is happy to be a little lighter, it sure makes cardio easier. Maybe I will convince him to post before and after pictures...we will see!

Me on the other hand, welllll that's a different story. I am eating healthy for the most part, but I have made one of the biggest mistakes one can make...I bought Halloween candy a couple weeks before Halloween. It's a mixed bag of all different chocolate candy and let's just say all that's left for the trick-or-treaters are Almond Joys...because I hate them. And the worst part, the bag was from Costco. I think that means I ate a year's worth of candy in a matter of days. I'd love to say that I have learned from my mistakes, but I'd be lying. I'll probably do the same thing next year.

And the only other update is that Mckenna had her very last nursing session last night before bed. That's right, she is officially weaned. I think she did better through the weaning process than I did. I cried every time I dropped a feeding (I dropped one a week). Last night I balled like a baby as I sang to her before I put her in her bed. I even had Ronnie take pictures. It's a bit of an understatement to say I loved nursing. I think the benefits are endless and I feel so good about sticking to it her whole first year. It wasn't easy at times and we had hiccups along the way, but I'm so proud that we didn't give up, and I will remember this chapter in our relationship fondly. It's time to move onto new ways of bonding and new shared moments together, but man I will miss that time together. I encourage anyone I talk to to nurse if you can. There are always hiccups and always times that it will feel like a burden, but I am so thankful that I can look back on her first year of feedings and know I gave her the best start I could. And I'll be sure to scar her one day by showing her the photos of her last nursing session ever.