BEING THE BEST YOU CAN BE

WORKOUT

I finished off yesterday with a sweaty 25 mile ride on the spin bike. I love biking, but this time of year, the weather doesn't allow for too many outdoor rides. The spin bike helps keep me in bike shape so when spring finally rolls around I hopefully haven't lost too much fitness. I enjoy the spin bike because you can vary the resistance and make it as hard or as easy as you want. You can climb hills or ride the flats. Either way, it's a great workout.

This morning I tackled the PRS Fit Runner's Stability workout again. Coach really has me focusing on balance, and I'm also adding weight to the exercises. Apparently lots of runners overlook stability as a critical piece of the performance puzzle. It's definitely tough, but worth the sweat!

DEVOTIONAL

I've always envied the "Wife of Noble Character" described in Proverbs 31:10-31. What an exceptional woman! Is there anything she CAN'T do? When I read these verses, I want to be a better woman. I want to be a better wife, a better friend. It motivates me to strive for more. This woman is powerful, yet empathetic. She is smart, loyal and even though her days are full, she still makes time for the needy and everyone else in her life. She knows what she wants needs to be done and she makes it happen. She is SUPERWOMAN! She is all women. She is YOU!

Proverbs 31:10-31

Epilogue: The Wife of Noble Character

10 A wife of noble character who can find? She is worth far more than rubies. 11 Her husbandhas full confidence in her and lacks nothing of value. 12 She brings him good, not harm, all the days of her life. 13 She selects wool and flax and works with eager hands. 14 She is like the merchant ships, bringing her food from afar. 15 She gets up while it is still dark; she provides food for her family and portions for her servant girls. 16 She considers a field and buys it; out of her earnings she plants a vineyard. 17 She sets about her work vigorously; her arms are strong for her tasks. 18 She sees that her trading is profitable, and her lamp does not go out at night. 19 In her hand she holds the distaff and grasps the spindle with her fingers. 20 She opens her arms to the poor and extends her hands to the needy. 21 When it snows, she has no fear for her household; for all of them are clothed in scarlet. 22 She makes coverings for her bed; she is clothed in fine linen and purple. 23 Her husband is respected at the city gate, where he takes his seat among the elders of the land. 24 She makes linen garments and sells them, and supplies the merchants with sashes. 25 She is clothed with strength and dignity; she can laugh at the days to come. 26 She speaks with wisdom, and faithful instruction is on her tongue. 27 She watches over the affairs of her household and does not eat the bread of idleness. 28 Her children arise and call her blessed; her husband also, and he praises her: 29 "Many women do noble things, but you surpass them all." 30 Charm is deceptive, and beauty is fleeting; but a woman who fears the LORD is to be praised. 31 Give her the reward she has earned, and let her works bring her praise at the city gate.



NUTRITION

I talked to my Coach yesterday about my nutritional needs and calories as an athlete. Right now he is recommending a 1750 calorie budget for me (which is about 300 less calories that I was consuming!) This will change as my weight decreases and we'll have to make adjustments, but for right now, this should get me to my "racing weight" by March.

I continue to eat the Paleo way 25 of my 28 meals every week - however, I allow myself 3 "free" meals each week. Nothing else makes me feel as good as I do on Paleo. My body is responding in a big way! Let me know if you have questions! This is the BEST Paleo source I have found...it's on Amazon and it's fantastic.

The other reference book that has helped me tremendously is Wheat Belly. After reading that, I eliminated ALL wheat and grains from my diet. I get all my carbs from fruits and vegetables now and feel amazing.

MEALS

After talking to Coach about my calorie budget, I'm adjusting my meal times a little to see how it goes. So here's the plan:

Breakfast 8:00 - 400 calories - protein smoothie

Lunch 11:00 - 500 calories - lean meat, avocado, nuts 

Snack 2:00 - 300 calories - egg whites, egg, avocado, fruit

Dinner 6:00 - 500 calories - lean meat, salad, veggies

This is just what works for me. I've done 6 meals a day, 5 meals a day, but with my work schedule and early bedtime, it's just easier for me to eat 4 times a day. You have to do what's best for you!

Let me know if you have any questions! I'd love to hear from you! rigdon@mtnhome.com
Enjoy your day!