menopause
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BODY RECOMP: Post Day-60
NUTRITION: My nutrition is back on track and increased my total caloric intake to 1750. I am slowly increasing by 50 calories per week to ensure no weight gain. Internally I am starting to get nervous as my Nutrition Coach had provided a roadmap to get closer to 2000 calories. Just typing that number is… Continue reading
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Version 2.0
Last week’s WOD: Weighlifting: 70-80% of 1 RM Every 3:00 Minutes x 5 Sets I used the 15# barbell and initially grabbed 15# plates but the plates felt SO heavy that I opted for 10# plates for the first round then added 2.5# for the rest of the 4 rounds. The old me would have… Continue reading
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BODY RECOMP: Post Day-30
NUTRITION: I must admit the first post 30-days after competing the nutrition program had been fraught with life challenges and traveling for work. But I feel now I have enough knowledge to allow myself some grace to navigate through. The current daily caloric intake is up from 1550 to 1650. PHYSICAL ACTIVITIES: I have made… Continue reading
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All About the Macros
Successful body recomposition is all about nutrition, specifically macro nutrition. WHY? Macronutrients are essential nutrients that the body needs in large amounts to provide energy and support various bodily functions. The three main macro nutrients that most nutrition apps track are carbohydrate, fat, and protein. The percentages of all three should total 100% and the… Continue reading
#LiftHeavyShit, Beef, Carbohydrate, Chicken, Chicken Breast, Chobani Plain Nonfat Greek Yogurt, Chobani Plain Whole Milk Greek Yogurt, Crossfit, Dave’s Killer Bread Cinnamon Raisin Remix Organic Bagels, Fairlife, Fairlife Nutrition Plan, Fat, Food Scale, Food Tracking App, Lifting, Lifting Heavy, Macro, Macro Nutrients, Mayo Clinic, menopause, MyFitnessPal, MyNetDiary, Perimenopause, Port, Protein, Salmon, Sarcopenia, Strength Training, Women Weightlifting -
Why Not Me?
I have decided to enter a local CF comp at the end of September. It gives me over two months to train for it. It’s a ‘shot-gun’ style comp with a 4-person team (M/M/F/F). After some recruiting and begging, I managed to assemble a fairly strong team but looking at the others I couldn’t help… Continue reading
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Confidence is Key
It has been a little over two years since I moved away from HIIT classes 6 times a week to CrossFit. While I have previously ‘dabbled’ in strength training at the gym from time to time, I have never had actual instructions or proper introductions to the different types of lifts. CrossFit is something I… Continue reading
Body Builder, Crossfit, Female Powerlifter, Geraldine Shepherd, Gold’s Gym, Gym Bros, Helen, HIIT, Lift Heavy, menopause, NASM, National Academy of Sports Medicine, Nicole Goldman, Perimenopause, Powerlifting, Strength, Strength Training, Strongest Woman, The Chief, Woman Body Builder, Women’s Weightlifting Championship -
Haunted
“Māmā“ I called out into the darkness. My voice seemed too small and too weak to pierce through the thick air of mourning. “Māmā, Mā-mā” I called out again, eyes blurred with grief and heavy with sleep. A light shone from the kitchen cast filtered shadows against the wall that slowly succumbed to the darkness… Continue reading
1 Rep Max, 1RM, Bessel van der Kolk, Body Recomposition, Crossfit, Full circle, Grief, Haunted, Insights, Lifting Heavy, Macro, Macro Nutrients, Mayim Bialik, menopause, mourning, Neuroscience, Newbie Gains, Nutrition, Nutrition Coach, Open Casket, Professional Woman, self discovery, Sleep, Sleep deprivation, Strength Training, The Body Keeps Score, Trauma, UCLA, wake -
Body Recomp: Day 98
NUTRITION: The week started out with a flat tire which not only resulted in me missing Monday night class, but I sat at a gas station parking lot for hours. The rest of the week I just felt off, and I opted for some comfort food choices over nutrition-rich ones. The best part is I… Continue reading
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Body Recomp: Day 63
NUTRITION: About 2 months in, this is the first week I have managed to eat an average of 1667 calories (Goal 1650-1750 calories) and consumed enough protein (Goal 100-125g). PHYSICAL ACTIVITIES: Simple but powerful question – Is This Heavy Enough (“ITHE”) is one of the most valuable tools that my Nutrition Coach had provided. Every… Continue reading
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Body Recomp: Day 35
NUTRITION: Feeling very overwhelmed with my new total caloric intake of 1650-1850 – just looking at those numbers makes me internally frantic. I have not consumed over 1200-1400 calories for over a decade, and even though I am completely petrified, I must trust the process because what I have been doing on my own wasn’t… Continue reading
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Make Peace with It
Children’s squeals & laughter filled the background. Mothers sat by their strollers busied themselves on their phones. Many sat with their bellies lazily lounging on their laps, only to be bested by muffin tops hanging over the sides of mom jeans. These were the days before the popularity of leggings, it was either jeans or… Continue reading
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Body Recomp: Day 7
My first Nutrition Check In. Completed my first week of consciously & proactively eating a total of 100g of protein a day by making sure I had protein in some form at each meal. What I found challenging was to consume enough protein and not go over on calories. And it was challenging to keep… Continue reading
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Body Recomp: I Have Questions
I literally had an entire page of question for my Tribe coach about the nutrition program. Everything from the logistics of how the program would work to cost to timelines. After about a 30 minute discussion I decided to enroll in the nutrition program because what I was doing was not working and I had… Continue reading
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Body Recomp: First Step
After doing some online research I had come to the conclusion that I just did not have the knowledge needed to navigate the complexity of nutrition during the perimenopause/menopause hormonal flux. I reached out to my Tribe coach to inquire about enrolling in the nutrition program. Continue reading
The Angry Typist 