The Power of Less or Setting goals

All is say in the title.
I'm currently reading the power of less from Leo Babauta. Or the art of limiting yourself by doing less but achieve more........ 

So because I'm one of this women who prefer live her dream than dream her live, it's time for me to lay the first stones.

I'm very eclectic woman. 
On one hand, I'm dedicated to sport, health, strengh training, running, read good books about strength training, nutrition and learn, achieve better body and results in,eat unprocessed food and back to the principles that my parents learned me (with some changes because they are a little bit rigid on that), love to work out in park and feel the wind on my face, hearing birds who are singing me their last beautiful song......... and on the other hand, I'm a yarn, knitter and crocheter addicted......... I love the process to who starts from choosing the pattern and the yarn and see your projects growing modified it and read some great books about this passion.

So during the day, it is a balance between my passion from sports etc, and craftsy activites and my family....... 
But I want to build more.

Because I think that I have so much to share in this area, and because I know that what I preach (especially in sports etc) works and that I love help people to find their inner strenght and to become "better" in their sport activities or to achieve their goal (most of the time : body transformation or losing weight or fat) and I love to help them throughout the process.

And naturally I would love to share my passions for knitting and crocheting too....... 

So all is said........
So for the next 12 months my goals would be :

- 200 % total recovery for my shoulder
- Take part in a climbing competition
- Take part in my first Spartan Sprint Race
- Achieve and pass my PN certification
- Sculpt my body as an artist (or the vision of what it is for me) : lose 9 to 10 % body fat and add lean muscle
- Put the first step on my conception of small group fitness class and about coaching other.
 As you can see, some of these goals are in total correlation and depending from  the other one.

Now, I now that I would work on short terms goals to achieve long term goals.
And to organize more and more my day and especially the time to go to bed, to wake up earlier and have more time just for me and for me.

I would speak about that next time,

Wenesday

Wenesday or do I say, kids day ?
it is a special day, who is enterely dedicated to my lovely boys, Paco and Pavel.

If you don't live in France, you have to know that Wenesday is a School off for children from 3 to 10 years old.

So what does it means ?
It means that there is 2 solutions for the mother you are :
On one hand you can keep going to work this day and you let you kids to a perischolar club who keep your kids busy for the entire day. You can go to work in peace........ Your children are not alone and doing some dummies things at home or in the street......... But as always it is a coast of that, and you are not sure that you kids enjoy the time they spent but, for those who have no choices they go and that's it.

On the other hand, you can choose to work only 80% time on your week and then be off to work on Wenesday and then keep busy all day long with your kids. But you have to know that it is ABSOLUTELY NOT A REST DAY for you........ It is the contrary....... It is a very exhausted day where you run here and there and to accompany them to ther respective ativites, expect them to finish, go home and spend quality time with them at home, without to mention to deal with some kids problems as "Mom, he took my car, and he didn't ask me before, he does always what I do, He copies all my drawing etc....."

As I'm concern, I decided to choose the second solution. Since I have knew that I was pregnant almost 10 years ago, I have always decided to keep busy with my children. For me it was out of the question to let my kids to an other women all day long to raise them. So naturally, I earn less money than before, but to see your lovely kids growing up each day, is one of the most beautiful gift you can have in this world. Yes it is not easy each day and each day is different but nothing worth more than a BIG HUG and a BIG KISS from you kid ....... a such wonderful moment........ For only this reason, It worth the deal.

So yesterday, it was Wenesday and then kids day.
It is the only one day where I don't do workout. I play with them, cook with them watch a movie with them, accompany to their activities and go to work  in the evening.

So this is was my day yesterday in terms of meals :
Meal 1 : 8.45 am
1/2 cup oats (cook in water)
1 1/2 scoop whey isolate protein
1 tpsn olive oil
1/2 medium apple

Meal 2 : 12.30 pm
1 1/2 cup chicken (chicken cooks in mustard - very easy to do, and the chicken is very tender, yummy.....)
1/4 cup brown rice
 1/2 medium apple
1 cup green beans

Meal 3 : 6.30 pm
3 slices ham
1 cup sucrine (green salad)

Meal 4 : 10.30 pm snack
1 scoop isolate protein
500 ml cold water
1 cup celery sticks
1 tspn organic peanut butter.


Fitness class (that I give to my members) from 7.30 pm to 8.30 pm
Body weight class (a good one)
I'm always very happy to teach them and spend a very good time with them.

I went to bed at 12.30 am.
It is a little bit to late, but I'm working on it !!

Sign off
Lucile

Tuesday..........

I had a great time yesterday evening while I was to my climbing sport association. I 'm not able to climb right now, but it is always a great time to see my friends climb and help them to find some solutions while they are doing some boulders.

Yesterday workout was a good one and today since months, I feel my muscles a little bit sore.

Here are my meals and workout for today. I decided to do intermittent fasting for today, and then I did my workout this morning after Paco and Pavel went at school.

9.30 am to 10.45 am

Workout A - Autoregulation Phase 3

1 serving BCCA with 800 ml cold water during the workout.

Block 1 : 15 mn:

  Flat DB Press : 12 kg - 12-11-10-10-10-10-11-12-7

CAble Row narrow (with band) : 12-12-11-11 reps

I stopped after 4 series because the ROM became shorter.

Block 2 : 15 mn

TRX one leg squat : 10-9-7-7-6-6

Good Morning : 12 kg - 10-7-7-8- 9 series

Physio from 12 pm to 1 pm :

Meal 1 : 1.30 pm

3 tbpsn Brown rice

1 cup Endive

3/4 cup chinese cabbage

3/4 cup garden peas

Spartan Workout of the day : from 4 pm to 4.20 pm

1 mn plank

10 burpees

20 body weight squats 

8 pull ups (only on left arm with TRX)

20 jumping lunges (so good)

10 push ups 

Did 3 rounds of this. It was hard, but great. I like this kind of workout, short, intense, 

Meal 2 : Snack at 6.pm

1/2 small apple

10 g cheese

20 peanuts

I was very hungry and While I prepared the dinner (who was only at 8 pm) I decided to eat a little bit .

Meal 3 :  8.15 pm

2 cups salad

80 g tuna

1/4 bell pepper crustless quiche

at 11 pm 500 ml cold water with 1 scoop isolate protein.

I started First Chapter of PN. There is things that I already know in this, but that's normal, I learned a lot by myself and with LE last year and throughout I read since year. I was really happy to stick with my today's calendar.

Things I have to improve : 

going earlier on bed,

Find time, or make time to sit down, have a cup of tea and relax with my crochet (I crochet a blanket with single ball yarns I have in my stash).

Tomorrow, I would speak a little bit more about my goals and the tasks around these goals. 

Sign off

Lucile 

 

Monday Meals and Workout

Holidays are off for Paco and Pavel.
That means for me : on one hand : more time, and on the other hand : so much round trip from house to school and to their activities. That's the life of Stay at Mom ......... It's not a problem because it's what I choose 10 years ago when I discovered I was pregnant.

It is just a question of being well organized, during the school time and during holidays time. After all, all is a question of well balanced calendar........

So here are my meals for today.

Meal 1 : 7.30 am
- 1 organic lemon freshly pressed with warm water
15 mn later :
1/2 cup oats (cooked with water)
1 scoop isolate protein
1 small golden apple
1/4 tspn coconut oil
6 unsalted peanuts
1/2 tspn cinnamon

I have to say that I was really hungry a big one hour before meal 2.
 
Meal 2 : 12.15 pm
 3 slices Ham
3/4 cup sauté zucchini
1/2 cup sauté broccoli
1 cup green beans
1 medium apple
1 cup coffee

Workout at 2.45 pm - Workout B - Phase 3 Autoregulation 

during workout : 1 serving BCCA

Block 1

 High Incline DB press : 10 kg / 12 reps

                                   12 kg / 12-12-10-9-9-9-8-8-6-4

1 arm pull down : with bands : 18-15-12-12-12-12-12

Interval for 5 rounds as follow :

1mn climbing stairs up and down

30" rest

Block 2

Bulgarian Squat : 12 kg / Reps : 12-12-12-11-11

Plank : 30" : 5 rounds

10 mn stretch : Spartan Workout of the day

Meal 3 : Postworkout meal : 4.55 pm

3/4 medium apple

1/8 cup dry oats

1 dried fig (organic)

1 Tbspn Ground Flax seeds

1/2 cup plain yogurt 

1 scoop isolate protein

Stretch Class from 5.30 pm to 6.30 pm

Physio from 6.45 pm to 7.55 pm

Climbing club from 8.20 pm to 10 pm

Meal 4 : 11 pm

1 scoop isolate protein with warm water

10 peanuts

1 big mug tea

1 big mug thyme

It was a good busy day !

I had hungry after meal 3 around 8 pm. But As I couldn't eat because my friend was waiting for me to go to the climbing club I drunk only isolate protein when back home and that was fine.

Have read Chapter 3 : Power of Less

Need to think to my goals :

Those who are important to me are :

- Totally recovery shoulder :

It would take until the end of the year.......... But I know that I would achieve this goal without problems.

- In the same meaning : doing my first climbing competition. This one depends totally of the first

- Lose 5 to 7% body fat until June 21th 2013 (10 years marriage) and transform my body one for all.

- Achieve PN Certification

- Find a Personal Trainer/ coach in strength training certification (the only one i found is NSCA  : it's the only one I can do the certification by computer in UK...... all the other i have to travel to USA........)

- Developp private coaching (slowly but surely)

- restart my own knitting accessories to sell.

It is 7 goals. Maybe it is too much, but some of those goals are totally intricate. So it would be easier than isolate goals. (that's what i mean)

Sign off

Lucile

 

Thursday to Sunday Meals and Workout

Wow........ this last part of the week was a little bit hard.
So the easiest thing to do in such case is to simplify to the max, meals.

So there is no surprises in what is following : Meals was exactly the same in the morning and in the evening. Only Lunch is different.

Thursday
Meal 1 : 9 am
1 lemon freshly pressed with warm water
15 mn later
3 slices gluten free bread
1 tspn organic raw butter
15 almonds
1/4 frozen mango
1 mug tea
1 cup coffee

Meal 2 : 3pm
1 cup red, gold and green bell pepper
1 1/2 cup zucchini (roasted)
1 whole egg
2 eggs white
1/4 cup chicken breast
1 small frozen mango

Meal 3 : snack : 
1 slice gluten free bread
1/2 tspn organic raw butter
1 mug tea

Meal 4 :
1 cup carrot raw
1 tbspn caprese
1 tbspn red onions
3 slices Ham
1/2 omelett

Friday

Meal 1 : 8.30 am
1 lemon freshly pressed with warm water
15 mn later
3 slices gluten free bread
1 tspn organic raw butter
15 almonds
1/4 frozen mango
1 mug tea
1 cup coffee

Meal 2 : 12.30 pm
1 serving fish
1 cup carrots
1 apple
1 cup green beans
1/4 cup brown rice

Meal 3 : 4.30 pm
1 scoop isolate protein
2 cups water
1/2 tspn organic peanut butter

Workout A - Autoregulation
+ Spartan workout

During workout :
1 scoop BCCA in 800 ml cold water

Meal 4 8.45 pm
Restaurant :
1 big salad with :
Green leaf salad
3 small slices smoked salmon
4 shrimps
1 cup tea
1 cup coffee
1 extra extra small dessert : 
8ml crème brulée
1 cm wide tarte tatin
1/4 plain buckwheat crepe.


Saturday
 
Meal 1 : 8.45 am
1 lemon freshly pressed with warm water
15 mn later
3 slices gluten free bread
1 tspn organic raw butter
15 almonds
1/4 frozen mango
1 mug tea
1 cup coffee

Meal 2 : 1.30 pm
Restaurant :
Grilled salmon
Sautés Green Beans
1 cup tea
1 cup decaf coffee

Meal 3 : Snack : 4.45 pm
1 scoop isolate whey protein
500 ml cold water
1/2 tspn raw organic peanut butter

Workout B - autoregulation
During workout : 

1 scoop of BCCA
800 ml cold water

Meal 4 : 8.30 pm
1 cup Carrots
3 slices ham
1 tspn olive oil
1 cup chinese cabbage
1 mug tea (green tea)

Sunday :
 
Meal 1 : 8.45 am
1 lemon freshly pressed with warm water
15 mn later
3 slices gluten free bread
1 tspn organic raw butter
15 almonds
1/4 frozen mango
1 mug tea
1 cup coffee

Meal 2 : 12.30 pm
2 small stuffed tomatoes
1 cup Chinese cabbage
1/2 frozen mango

In the afternoon :
 45 mn walk with my little family

Meal 3 :
1 plain yogurt
1 scoop isolate protein
1 small apple
2 tbspn ground flax seed
1/2 tspn raw organic peanut butter

Meal 4 :
130 gr fish
1/2 cup sauté zucchini
1/2 cup sauté broccoli
1/2 cup celery
1 1/2 tspn raw organic peanut butter
 1 mug tea

Sign off....... Tomorrow, Paco and Pavel are going back to school
It would be an other week, a different and busy or organisation, and time to setting goals.........

 

Wenesday Meals and Workout

Meal 1 : 8.45 am
1 fresh lemon pressed with warm water
15 mn after :
2 slices gluten free bread
1 tbspn almonds
1 tspn raw organic butter

Meal 2 : 12.30 pm
140 g fish "en papillote" + 1/2 tspn olive oil
3/4 cup green beans
1/3 cup broccoli
3/4 small frozen mango

High Intensity Workout : 3 pm
 
Meal 3 : 4.40 pm - After workout
 1/2 cup plain yogurt
1 tbspn almonds
2 tbspn flax ground seeds
1 scoop isolate protein
1/2 medium apple
1/2 lemon poppy muffin (Georgie's recipe)

Meal 4 : 10.45 pm
1 cup carrot
1 tbspn capers
1/2 tspn olive oil
1 tbspn rice vinegar
1 tbspn red onions
1 cup celery sticks
1 scoop isolate protein
2 tbspn flax ground seeds
1/2 cup plain yogurt
1 tbspn organic chunky peanut butter.

Workout : Spartan Workout : 3 pm

2 mn High Knee run in place
2 mn burpees (i did jump squat instead)
2 mn high Knee run in place
2 mn jump rope( I did jump alternative feet on 20 cm high instead)

This has been done Twice

Interval Body Weight class :

10 mn total body warm up
- Shoulders,
- assisted lunges back (10 per side)
- assisted hips abduction (15 per side)
- shelc
- Lateral lunges (10 per side)
- Assisted squat 10

Alternating step back lunges 20 reps
Drop jump squat  15 reps
Plank for 30 "
Lunges with rotation (15 per side)
Burpees 10
Push up (on feet or on knee)
Plank for 30 "
Jump squat 15
Russian Twist 15 per side

Repeat 2 times more + STretch

It was a good day, under snow, funny for March 13th !!!!
I spent the 1/2 of the afternoon in the garden with Paco and Pavel by building 2 wonderful "snowman"........

Physio, went well. I did some great progress, and I can see the progress throughout the day at home. Each day I discover that I 'm able to do a little bit more. That's very encouraging !



 

 
 

Monday and Tuesday Meals and Workouts

The most I report/log, the most I succeed and reach my goals.
It is an evidence, I ve done it in the past and I know that it is one key of the success. 

So for Monday :

Meal 1 : 8.30 am
1 fresh lemon pressed with warm water
15 mn later
2 slices Gluten free home made bread
1 tbspn almond
1 tspn raw butter.

Meal 2 : 12.45 am
2 whole eggs
2 egg whites
1 slice ham
3/4 cup green beans (steamed)
1 tspn goat cheese

Meal 3 :4.30 pm
1/2 apple
1 got yogourt
A handfull almond
1 scoop isolate protein
2 tbspn flax ground seeds

Meal 4 : 9 pm
140 g savage smoked salmon
1 cup green beans
1 cup raw chinese cabbage

Tuesday :

Meal 1 : 8.45 am
1 lemon freshly pressed with warm water
15 mn later
3 slices gluten free bread
1 tspn butter
1/2 medium apple

Meal 2 : 1 pm
1 braised endive
3 slices ham
1 coffee

Meal 3 : PW (or what i consider as a workout) : 4.30 pm
1 ewe yogurt
1 scoop isolate protein
1/2 apple
2 tbspn almond
1 home made marshmallow
1/2 lemon poppy muffin

Meal 4 : 8.30 pm
1 cup green beans
1/4 cup brown rice
3/4 cup chinese cabbage
2 slices ham
1 frozen mango
1/2 lemon poppy muffin

Workout : 3.15 pm
High knee for 100 reps
10 push ups on left arm
High knee for 100 reps
10 jumping lunges
High knee for 100 reps
10 pull ups with left arm
High Knee for 10 reps
10 burpees
High Knee for 100 reps
10 body weight squat
30 crunches

For sure there is some things to say about what I ate, quantities and workout, but the most important thing is to log, do and improve all that !!

 

 

Meals on Week End.........

I spent all Saturday outside the house (I would tell you more about soon), so that means that I ate outside the house....... Naturally it is always more challenging to eat at the restaurant than at home....... There is more choices and more "temptations" than at home.

But since I choose ,for months now, this following meaning, it helps me very much :

"I'm not on Diet. I can have a treat, an Ice Cream or a Mousse of Chocolate, or a Croissant. There is no problem. So I'm not on Diet. I just do not want a treat or an Ice cream. That's totally different...... It's a different kind of meaning : On one hand, I have a frustration (I'm on Diet) on the other hand it's only by choice : Does I really want/enjoy this treat ? Does I 'd really appreciate it or not right now........ That's the question.

So below, you can have a snapshoot of what was my meals on Saturday...........

Lunch at Bar à Tapas Restaurant (not pictured a coffee+ 1 cup of cottage cheese)

Dinner at the Crèperie "La Chouannerie" smoked salmon + 5 Shrimp + A café gourmand  (Coffee, very mini moelleux chocolate + 1 small scoop of coffee cream and 1/4 of buckwheat crepe whit a hint of chocolate (I did not eat the chocolate : too sweets.)

I always have a meal on Saturday or Sunday more relax than the other days of the week.......... It's a ritual. I don't cheat, I just enjoy and savoure it. The day after, I'm back without problem with my habits and my normal meal. 

I have to precise that I did not go each Saturday on restaurant, this week end was a little bit special........ So all is a question of choice.

As for Sunday :

Breakfast :
2 slices of Gluten free bread
1 /2 tspn salted raw butter
1 fresh lemon with hot water
1 tbspn almond

Lunch :
A small PW meal (after 10 km walk with 9 kg handling.......)
1/4 cup brown rice
1 sucrine (green salad)
3/4 cup chinese cabbage
1/4 cup raw carrots
2 slices ham.

Snack :
1/2 apple
1 scoop isolate protein with water
1 Tbspn almonds.

Dinner :
Green beans and 3 slices ham

If you wanna know why it was a special week end, follow the next post !

Friday's Meals

This was my breakfast for morning :
So 3/4 Apple
1tspn organic chunky peanut butter
1 scoop of isolate protein
1 gluten free bread
Carrots sticks

Not pictured : 1 Big slice gluten free + 1/2 tspn raw organic butter


Lunch :
Because it was the "Women's Day" today (and I asked : why it is not all year long, instead ? ;)) dear Husband decided to invite me to eat at the restaurant.

I ate :
1 slice smoked salmon,
1 big mixed salad : with lettuce, raw mushrooms, 80 g tuna (water tuna), 5 anchovy. 
I asked the barmaid to avoid the sauce and then instead I asked him for virgin olive oil aside.
I finished my lunch with a cup of coffee......  It's not often, because I decided in the beginning January to avoid coffee....... Yes you read right : It's the first time I drink a cup of coffee since the beginning  of January......... no more addiction (I was able to drink until 3 liters coffee per day........ now i think you understand why I decided to stop it)

Snack :

Even it's not a day where I work, I decided to eat a snack because I know that the time would be too long between lunch and dinner (I had my lunch at 12.30 pm and the dinner was planned around 9 pm.......)

Have a look about my snack :

Dinner : 

As I said before, I ate late this evening : 9.15 pm....... I was happy  to eat a snack in the afternoon.......

This is my dinner :

2 whole eggs (with 2 very small yolk in each whole egg)
1 green salad (Sucrine, in French)
1 1/2 Tbspn Old El Pasa Salsa sauce (the only one who's French Bodybuilders eat when they're on diet )

Not pictured : 1 cup coffee

In other news, and even that's nothing to do with meals :
I've met my surgeon this afternoon for my 1st post surgery visit :
He was glad to see my progress and encourage me to keep going on the good work and keep taking care about my actions all day long and was very happy to see that I know and understand that It would be long (that's I already know) and take the necessary time to recover without burning steps !

All is in your head....

To eat or not to eat........
That's the question.......

And questions are :
What does my body says me ?
How I'm feeling ?
Am I really hungry or do I just want to share a moment/ pm snack with Paco and Pavel ?

Answers :
I'm feeling great,
I'm not hungry,
I can share this moment with Paco and Pavel but by drinking a big mug of Tea....

Lesson Learned :
Ask yourself the right questions before put a bite in your mouth, especially when you are in good compagny. 
Always listening your body and not your head.......

If someday, even if you answer yes to all questions and you eat a bite, do it consciensciouly and don't beat yourself. Instead, appreciate the taste, the feeling and take the time to eat it. The day after, clean the slate. Tomorrow is an other day.

I decided to share with you this blog, I have the idea when Brandice asked me how I want to share with her my meals...... I thought that having a blog would be the best solution.

 it's all about my progress, so just a few steps a day, about nutrition, strength training, what I'm thinking and how I'm going..........  What I did and what I didn't.

I would share my passion too, about sports, transformation, meaning, will and power, about what I found, test, read. I know that i'm not the first to do that, there is plenty of blogs about that, just wish to share some nuggets here and there.

I would be my best to keep updated as most as possible.