"If Your Core Is Weak, Nothing Else Can Be Strong"

The Core is the center... make no mistake my friend, if your core is weak -- you are weak! I don't care how long you have been riding a bike, how lean you are, how fast you are or how quick you can climb. Your core strength and durability is the lifeblood of ongoing cycling strength and performance. ~http://www.cyclo-club.com/public/department163.cfm

So here I am at the third workout day of my five-workout day plan... the day calls for two workouts: Burn Intervals and Ab Burner. The problem I ran into when I first started the program, I was so exhausted that I would not do Ab Burner. But today, I did the intervals, ate some breakfast, rested, later ate lunch and then did Ab Burner. It was shorter than I originally remember; only 10 measly minutes and I could only get through five of them. I was totally disgusted with myself. I've always said my core is just a disgrace. I wish I could excuse it on having a baby two years ago, but that would be a lie since it was weak before then... and I know it takes time and patience and everyone is always telling me I need to exercise (pun intended more patience. But it's hard... especially when damn near starting from scratch. 

My Wii Fit even tells me in my balance tests that my posture needs work. I will be shifted to the left some days, the right other days and then some days I have PERFECT posture, but to me, I am standing awkwardly. Isn't that odd? Have you ever experienced this? A strong core helps keep your body aligned properly and is helpful in all fitness levels and activities. With optimal alignment, your fatigue is likely to hold off longer as you get stronger. Hence why it's imperative for runners and swimmers to learn/practice good form... it helps then endure through the race by keeping fatigue at bay. Have you ever seen someone running in the park with arms and legs flailing like a chicken? They look flushed and in pain and tired like they're gonna pass out? Yeah, bad posture leads to bad form... which leads to fatigue. 

So even though I only got through five minutes, I'm gonna keep the faith that toward the later part of the month I can get through all 10 minutes. Because the core, is not just about abs -- thank God! My core is gonna get stronger with all the strength training that goes along with this program. Our core is actually comprised of our upper back and shoulders (aka as the head carriage) gluteals (pelvis), obliques and our abs. This workout thankfully works all of those. In my defense, Chalene does a more advanced ab session for that 10 minutes, but it would be nice to get through it. At any rate, it's over now. And tomorrow morning is a new day for the kid. 

Off to take a shower and a nap... I feel pretty good... even if I am down on myself right now. So used to being fit and really good at this stuff. It just caught me off guard to not be able to finish it. I'm highly competitive. Apparently, even with myself. 

Simply put, a strong core is equivalent to overall health... and I want to get there. 

Have a productive, strong workout today! 

My Dangerous Kitchen

After a little prodding from Spark People, I decided to inspect my kitchen. I needed to clean out my fridge anyway because I had to figure out a comfortable temperature setting because it was freezing things. So I took this as a time to really examine what I had going on in my fridge, my cupboards and beyond. 

And they were right, I did have a lot of hidden pitfalls in there. Sour creams, sugar-based juices etc. And then there were not so bad food, but I still bagged them up. Like non whole wheat pasta and cereals and my white rice (gasp!). Yep. I did it. I finally, finally figured out a way to make brown rice that I am comfortable with and it doesn't taste God awful to me.  

"To have healthy habits and a healthier lifestyle, you first must live in a healthy environment.

This is so true. I had already jump started this by making my workout closet. An organized place where I keep all my workout/fitness equipment so that it is always accessible and right there when I need it. I needed to take the same approach with my kitchen where the "fuel" is. Because I can be gung-ho about getting in shape, eating healthy... but unless I arm myself properly, I am sure to fail. I avoided eating late last night... my will power was strong but everyday isn't that easy.  

So I took stock to see what was going on in there.

Starting with the fridge, I threw away sour cream, all the spoiled fruit and veggies (obviously... shoulda been eating that!). I threw out the the ranch. Kept all my oil-based dressings though.

Start with the fridge and pantry. Focus on replacing sugary and high-calorie foods with whole grains and lower-calorie alternatives.

Spark People suggests:

• Learn to read food labels
  
• Buy a sturdy cutting board for all the fresh veggies you’ll be cutting up
  
• Get plenty of plastic bags and containers for portioning out prepared foods and storing healthy leftovers
  
• Collect healthy, quick recipes
  
• Toss out all those pizza coupons
  
• Get a few drinking bottles for keeping cold water in the fridge
  
• Put a bowl of fruit and granola/breakfast bars by the back door
  

The one's in red, I'm working on... 

And while we are still in the kitchen...

... learn where to spend your weight loss dollars. If you want to lose weight and keep it off, it takes more than reading a book or joining a gym. It really takes a lifestyle change of consistently picking up good habits and chucking old habits to the curb. Exchanging habits takes some time, so the smartest thing you can do is to make it easy on yourself. That means making it easy on your pocketbook too.

Here's a quick glance of what's in my kitchen.... and a couple recipes I adore... you're welcome lol

• quality knife
  
• vegetable peeler
  
• measuring cups
  
• scale
  
• calorie handbook
  
• portable containers
  
• snack size baggies
  

Here's how I reorganized my fridge: (pics to come)

• threw out fatty unhealthy choices
• washed and placed veggies at eye level
• made it convenient to eat healthy

Here are my healthy alternatives I brought in:

• butter spray, squeeze and Can't Believe It's Not Butter vs. actual butter or marjarine
  
• string cheese & individual cheese snack blocks
  
• egg whites - quick source of protein (I bowled and froze the egg whites from actual eggs... cheaper than buying them already separated.
  
• tuna packets (easy to just top on a bed of greens, no draining fuss)
  
• oil based salad dressing sprays (1 calorie per spray) 
  
• tofurkey slices (found some really good vegetarian lunch meat)
  
• fat-free yogurt, strawberries, apples
  
• low-fat cottage cheese (still not a big fan of this stuff but much like the brown rice movement, hoping for a revelation!)
  
• whole-grain/wheat pastas and starches 

How I organized my cupboards... What's in it? 

• high fiber/low carb whole-wheat bread
  
• cereal (high fiber/low cal)
  
• oatmeal packets
  
• put all snacks in separate snack bins (raw almonds, calorie snack packs, teas, etc)
• whole wheat pasta
  
• pre-packaged ingredients (dried cranberries, crushed almonds etc)
  
• sugar free chocolate pudding
  
• sugar free Jell-O
  
• Cool Whip
  
• whey protein powder mix
  

Waldorf Salad Spin-Off

1-cup green apples

1/2 cup dried cranberries

1/2 cup crushed almonds

1-cup fat free yogurt

1 dash lemon juice

Sweet Treat

Sugar-free chocolate pudding

Sugar-free strawberry jello

1 Tbsp Cool Whip

1/2 cup fresh strawberries