Whole30 Metrics

Alright guys – I feel like this could be a much anticipated post, of what happened in the past thirty days.  Words cannot describe how ecstatic and motivated I feel after seeing the numbers move on the InBody Scale reading.  I’ll post both images for those that want to see everything that you can see in that type of scale reading, but here’s a summation of the victories:

  • Lost 7lbs Body Fat Mass
  • Went from 23.3% Body Fat, to 19.5%
    • Yes, I dropped 3.8% Body Fat in 30 DAYS!
  • Gained 0.6lbs Lean Muscle Mass
    • This doesn’t sound like a lot, but it is a HUGE victory to gain muscle when I dropped that much fat mass so quickly.
  • Evened out the strength in my arms, and gained muscle in my arms
  • Got closer to evening out the strength in my legs, went from a 0.2lb difference to about a 0.1lb difference
  • My Basal Metabolic Rate went up
    • Basal Metabolic Rate (aka BMR) is a reading of how many calories your body would burn if you literally laid in bed all day.
    • My weight went down, but my body composition changed so drastically, my body became more efficient and now needs more calories to sustain my muscle mass.

Now, I will list my “non-scale” victories:

  • Falling asleep faster
  • Better quality of sleep
  • even energy levels throughout the day
  • No “2:30” feeling
  • No crashing after meals
  • Lost 2.75 inches throughout the lower half of my body

You may be wondering if I will go on a sugar binge now that I am no longer restricted by Whole30.  Knowing I will be my best self come May, I did not indulge greatly.  Day 30 was coincidentally my 2 year anniversary with my boyfriend.  We went out to an amazing steak house in Minneapolis, and I indulged with a glass of red wine (which honestly, wasn’t worth it).  I also had a small piece of the crust of the bread in the bread basket.  I had a bite of their creamed garlic spinach.  I ordered a filet mignon, and sautéed mushrooms and I enjoyed those fully.  I cannot describe how crushed I felt when the waiter brought over this beautiful piece of Bailey’s chocolate cake, with a cookie crust, homemade whip cream on top, and he lit a candle and drizzled chocolate fudge with a ladle on top of the decadent dessert and said, “Happy Anniversary!”  There was no way I couldn’t have a bite or two of that.  I ended up having three small bites, and those were 100% worth it.  Here’s some fun pictures from that night:

I felt super confident in that pink dress, knowing how much my body composition changed, in just a mere 30 days!

You may be wondering what I am eating now.  It is a lot like Whole30, with the exception I am allowed grain.  I eat a lot of lean protein, brown rice, healthy fat and fibrous carbs (aka veggies).  I am excited to see what happens to my body in the next few months as there was such a dramatic change in 30 days.

Thank you for reading this post – Love & Light,

Annie

Exactly What I Needed

I am so happy I have a job that allows me to take bereavement leave. This past week has been up and down, time of sorrow and time of joy. As I wrote before, my life always has a way of evening itself out.

Thursday night, I attended an event that I was on the brink of bailing. I was making up excuses and reasons as to why I shouldn’t go, and made up my mind to do something else. Just as I was about to leave the house, I get a message from a friend that was leading the fitness event asking if I would like to be on stage. That was the spark I needed to help me make the decision to go to the event.

I honestly cannot put into words how much this event was exactly what I needed. It was Fitbit Local Minneapolis’ event where it was a combination of HIIT training, Dance, and Yoga. I moved my body, endorphins were released, and ending with yoga put me in a place of peace. After the class, I had so many people come up to me and tell me how I crushed the workout and they were impressed. One guy even said, “Way to be a role model up there for the rest of us”. I was honestly shocked when I heard that. I was thinking, “Who, Me?”

This concept brought me full circle, and remembering why I am doing this fitness journey. I got certified as a personal trainer because I want to help people live healthier lives, and not live their life in pain. I want others to realize they can do all the things, just like I can. I’ll leave you with some amazing pictures from the event.

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What Keeps Me, Me.

Life always takes us by surprise. Just when you think everything is going great, there is something that pulls the rug out from underneath you. It knocks you of your feet and you need to figure out how to stand back up again. I’ve noticed my life is a little bit of a rollercoaster, that somehow balances itself out. I say this because whenever something very bad happens, something equally good happens in a short time proximity.

This past week I have been dealing with a lot. I always am dealing with the hardship of my Mother, as her mind slowly gets taken away from her. Piece by piece, day by day. It’s hard to out into words how you witness such a strong beautiful woman who had it all together, decline into a form where she no longer can go to the bathroom.

Layering on that, my Grandpa has been declining rapidly on a slippery slope. And with a heavy heart, I will share he passed away on Friday night.

Grief is such a vast topic, everyone grieves differently and there’s different types of grief. With my Mom, I call this ambigious grief. I grieved her the day she got her diagnosis, and every day beyond that.

I had shocking, sideswiping, rug pulled out from underneath me grief, when my oldest brother passed away. I couldn’t believe it, and went through a longer denial stage of grief.

With my Grandpa, I’m not saying it was any easier, but he was 95 years old, and his last week was in the hospital. We knew his time has come.

If you search grief in Google, you’ll maybe discover the Kübler-Ross model, otherwise known as the 5 stages of grief. They are:

  1. Denial
  2. Anger
  3. Bargaining
  4. Depression
  5. Acceptance

These are general stages, I do not believe everyone grieves in this perfect order. I do firmly agree with the model on the last stage of grief is acceptance.

With my Grandpa, it was much easier to get to acceptance. I think what made this easy, is the night of his passing, he visited me in my dreams. This was so very special and I absolutely cherish it.

Thinking about my brother, it took a long time for me to get to acceptance. Even when you may think you’re at acceptance, that doesn’t mean you will never have a STUG: Subsequent Temporary Upsurge of Grief.

For example, whenever I hear the band Green Day I think of him. Funny enough, when I hear someone say the word “moron” I think of him. There are other things I could list out, but I believe you get the point.

Grieving my Mom is very hard to explain. Her physical body is still here, and I am her legal guardian. I don’t have a Mother I can go shopping with, or talk about boys, get pedicures, etc. I do have my Mother’s physical body here on Earth, and I’m not sure where her mind and spirit have gone.

This is why I call her grief ambigious, it truly is hard to explain. I’m at acceptance in the sense that I know Alzheimer’s is the 6th leading cause of death, there’s no cure, no treatment, and we know little about the disease in general. What is interesting is how I am grieving her soul and spirit, and I will have a different experience when her time comes.

To wrap all of this together, I want to bring up the concept of a Mind-Body link. Your mind is 100% linked to your body, and will affect your output if your mind isn’t in a good stage. For me, there’s also an inverse relationship of this. It helps keep my mind at ease, if I push my body. I cope by keeping up with my workouts, meditating, and nourishing my body with foods that make it happy.

I let my coach know what happened Friday evening, and she was surprised I was at Sunday Conditioning. Without hesitation, I said, “This is what keeps me, me”. I know who I am, and I need to workout to keep my mind right. I have two short videos to share of the workout I did Saturday morning.

This was a special workout since I was working out not just to get stronger, but to focus my mind, and to cope. I video-ed some Step-Ups and Glute Abduction.

I also have good metrics to report on my check-in. This is Check In #3, and while I have lost a total of 2 inches, and the number on the scale went down short of two pounds, I will post my pictures because that’s where I do see the true body composition change.
Weight: 142.5 lbs

  • Chest: 36″
  • Waist: 27.5″
  • Butt: 37.5″
  • Thigh: 22″
  • Bicep: 11″

Again, I’d like to close with gratitude. My last post about fear preformed really well. I am honored and grateful you have read this. Thank you.

How Fear is Your Most Powerful Emotion

Often times, fear can be such a debilitating emotion.  It can harbor us from doing so many things.  It can keep us in bed instead of experience life and joy to its fullest.  It can keep us in our shells instead of flourishing into the greatness that we all have inside of us.

So let me ask you this, how much does fear control your life?  Do you let fear get in the way of achieving greatness?  Today, I am here to talk about how you can harness such a powerful emotion, into something positive.  Fear can be a catalyst.  It starts a ripple in your ocean of thoughts.  Do you let that ripple expand and smooth out, or do you welcome the violent rain storm and send your mind spinning down into a hurricane?

fear

I have a few stories to share about how fear has shaped my life personally, and how that emotion has impacted those around me.  My first story to share is about my Grandfather.  I am sorry to report he is not doing well.  He was refusing a pacemaker last week and gave up the will to live.  His pastor stopped by the hospital and asked him a few questions.  She asked if he was afraid of dying, and initially, he reported that he was not afraid of dying and he was ready.  Then she asked him, “So what are you really afraid of then?”  He replied, “Well… I guess the anesthesia”.  To give a little background, his wife, my Grandmother, went under general anesthesia twice in a very close proximity.  This resulted in detrimental effects on her mental health, and ultimately she passed away spring time of last year.  When my Grandfather was under the impression he wanted to die, he told my Dad, “When a spouse dies, typically the other spouse goes in a year….Man, I do not have much time left”.

At this point, the pastor knew the background of the anesthesia with my Grandmother and then pointed out to my Grandfather, “So you are afraid of dying from the anesthesia then?” Then, my Grandfather responded matter-of-factly, “Well, yeah!” “So you do want a pacemaker then?” “Well yeah put one of those things in me”.

It was just like that.  The pastor was able to find his fear, and harness it for positivity.  She was able to change his heart and uncover his true will to live.

Many people are afraid of failure, rejection, public speaking, heights, clowns, etc.  Fear that I struggle with is failure.  I am very competitive in nature, and I want to do the best I possible can do.  I am a high performer, and if I know I didn’t follow through with something, or I fail, this is something that will get to me.  Fear, is actually the reason why I didn’t want to compete in a body building show for the past two years.  I witnessed my roommate compete in shows, and I didn’t understand how the judging worked.  Everything seemed so subjective to me.  I feared putting in so much time and effort, and not even making “call backs” or whatever the second level is truly called.

This year, I changed my definition of success, I am not judging my success on obtaining a trophy or a place in the show.  Success for me will be my journey, becoming the best I have ever been, and adhering diligently to the plan my coach lays out.  My fear has been harnessed to push me into my next level of excellence in fitness.  I cannot put into words how excited I am for this, and I am excited that I am doing this, solely for me.  I often find I put so much time and effort into pleasing or doing things for others.  I have to truly work at and ensure I book time for my own self care.

I’ll end with the last story I have about fear.  Early on in my life, I would say around the time I was in middle school, I was talking to my Father about something that scared me.  I honestly remember this moment so vividly, it was a very pivotal part in my way of thinking.  I was riding in his pick-up truck, explaining how I was afraid of doing something. With the most confident voice he could ever have, he said to me, “Anne, you can do anything you put your mind to”.

(Yes, I asked to be called Anne from age 10-27, and still do in the professional world; I’ll write about that in another post).

I can do ANYTHING I put my mind to.

My Dad has been my biggest cheerleader and motivator throughout my life.  At that moment he told me that, something clicked.  I honestly believed him.  I thought, “Yes, I am a Rathman, I can do anything”.  When fear comes creeping in, the moment I am thinking, “I can’t”, I hear my Dad, “Yes, you can”.  Fear is deep, but if you dig deep down and harness it, you can use that emotion to slingshot you into something you may never thought you could do before.

I’ll close with this final thought.  Please use your most powerful emotion as a catalyst for positivity.  You will surprise yourself of what you are capable of.

Tough Love

Day 11 of Whole30 – Day #2 of “The Hardest Days” of Whole30. They say day 10 and 11 are the hardest days because it is statistically proven if you quit your Whole30, it is most likely to be on day 10 or 11. There usually isn’t any type of instant gratification when it comes to Whole30. By day 10 & 11, you are pretty invested, you have been significantly changing your lifestyle for about a week and a half, and many people don’t see or feel results. Many people will even step on the scale during this time and get upset that the number hasn’t gone down, and it may have even went up!

One thing I really love about Whole30 is their concept of tough love. Yes Whole30 is hard, but it is not that hard. To quote their tough love (hyperlinked above),

“We know this is hard.

It may not be as physically challenging as birthing a baby or as emotionally draining as the death of a loved one, but changing the way you think about food is hard.” (Whole30 Tough Love).

We look to food when we are happy and celebrating things, when we are sad and need comfort, when we are exhausted and have had a long day, we believe we need some sort of treat to wind down because we deserve it. How do we start changing the way we think about food? We need to start thinking about it in a different way other than just a way to cope with our emotions or the way we feel. I’m not saying to not enjoy and celebrate the food your eating, but to come up with other ways to cope with your emotions.

Yesterday, I had a rough day. I had a long day at work, and then was told some troubling news about my Grandfather. All I wanted to really do is to sit down and have a glass of wine. What I did instead? I enlisted help from my friends and had a friend come over, talk, and hang out. Talking about the things I was dealing with provided me an outlet to process my emotions, rather than eating them.

When we are seeking comfort or relaxation, we need to find a different way to cope rather than taking the tub of cookies and cream ice cream out of the freezer. The way I decided to cope last night was not only keeping me Whole30 compliant, but it was a way for me to talk through and process how I feel. What if we could remove food from the way we deal with our emotions, and then cope with them in a positive way?

This is a big reason why Whole30 says it can change your life. You are changing your relationship with food. You’re breaking your emotional barriers/ties/associations with food. Something I’m actually very excited about is a new purchase. This purchase will elevate a way I cope with emotions and relax. I purchased a bath “caddy” where I can put a book/candle/La Croix/whatever I want to use as I “treat my self” to some relaxation. I plan on using it tonight. If you’re interested, here’s the one I bought (please know this is not an affiliate link, I do not retain any kickback from posting this). However when I opened it up last night, I can attest to the high quality of the material.

I know there’s a wine glass holder, and trust me, I’ll definitely be putting a wine glass in there tonight. However, I will be filling it with bubbly water. I will still feel like I’m “treating” myself because I am using a fancy glass.

SIDE BAR – I also just purchased a yearly subscription to Headspace, which is a guided meditation app. Day 2 of my guided meditation, and it is going well. I’ll be using this app when I am relaxing in the tub tonight for sure. I try to meditate in the morning after I workout. Here’s what today’s meditation left me with:

I think meditation will really help once I start my nutrition prep for my bodybuilding show. Tough love and meditation, that is what will get me though. Oh, and I get by with a little help from my friends. Happy Friday everyone!