Saturday, July 24, 2010

You have to walk the path...just you.
Greetings and salutations my friends. So what do you do when your partner or spouse isn't on the bandwagon with regards to the changes you want to make in your fitness and nutrition? Do your rely on someone else to motivate you to workout each day or to eat well?

All too often I hear from individuals who started P90X or some other fitness/nutrition program with a wife, husband or partner and loved it, but when the significant other quit, they did too. They felt it was just too much of a challenge to do on their own. To this, I have to ask, "Why?"

This journey isn't about your spouse's health or about your boyfriend or girlfriend's fitness, it's about YOURS. YOU are the one who has to make the decision and the commitment to make your life healthier through proper nutrition and exercise. It's not your responsibility to drag anyone else along with you, nor are you their responsibility either.

Sure, it would be a heck of a lot easier if my Little Debbie breakfast eating (seriously, I wish I owned stock in Swiss Cake Rolls), Coca-Cola swilling, Big Mac loving, cigarette smoking husband would embrace the changes that I've embraced over the past 16 months. But he hasn't. He's 6'4", thin, and every year at his annual physical, his doctor says he's in good health. He says he wants to stop smoking, he says he wants to eat healthier, but he always has an excuse for why he doesn't. He always is talking about tomorrow, and tomorrow has never come. If I waited for my husband to join me on this journey, I'd still be a miserable, 200+ pound woman who couldn't stand the sight of herself in the mirror.

Instead, I had to go it alone. And you know what? It's okay. In fact, I've relished in the fact that I've done this all by myself. I've become empowered by the process, and love myself even more for doing it all by myself.

Perhaps one day, Mr. Little Debbie will realize it's time to make changes. I hope the day will come soon, but I know that the more pressure I put on him to make those changes, the more he'll keep them at arm's length. He's got to do it for himself, just like I did, and right now, he's not ready.

For those of you who ARE ready, find your motivation. Ask yourself, "WHY do I want to make this change?" Write down your answer. When you're tempted to cheat on your nutrition or not workout, go back at look at your why. It'll remind you to stay focused and to keep fighting.

Find others who are like-minded and surround yourself. There's something very powerful in finding others on the same journey, even if you only are in contact with them through Facebook or through myfitnesspal. I have over 700 individuals who are on my Facebook friends list. I don't personally know 75% of them, but the majority of them have impacted me in a positive way and helped me stay focused on my own goals. I hope in the process that I have helped them as well.

If you're ready to start, but don't know where to begin, send me a message. We can talk about your goals.

Wednesday, July 21, 2010

I LOVE FOOD...too much sometimes...

Greetings and salutations my friends!! So here's the deal...I love food. I love it a lot. Sometimes I love food too much. Seriously, I wake up in the morning and the first thing I think about (well, perhaps the first thing I think about after going to the restroom and letting the dogs out) is breakfast. Then I think about my mid-morning snack, and after that it's what's for lunch, then an afternoon snack, and then it's dinnertime, and I'm off to bed and once again waking up thinking about...BREAKFAST!

For many of us, our struggle with our weight isn't our lack of fitness or exercise time, it's food...mainly too much of it. I'm 5'9", I carry more weight than your average height female, so lucky me, I get to eat more! However, I find nutrition to be a battle almost every single day. Bad habits, such as taking the entire bag of pretzels into the living room to watch t.v. (as Chalene Johnson says, "Open bag = Saddle Bags!"), 'grazing' while fixing dinner, or convincing yourself that since you did workout today you can eat the 2 dessert servings, rear their heads from time to time, and sabotage your results. So...what's a girl (or guy) to do?

With regards to my own nutrition, the best thing I have done so far is log my calories every single day. I got out of the habit this spring when I was injured, and slowly, but steadily, I started to pack on a few pounds. Now that I'm back in the habit, it really helps keep me accountable and makes me more aware of what I'm putting into my body. I use an online food diary called My Fitness Pal, and I like it for it's ease of use, the fact that it's free, and it's extensive food database. If you join, I'm on there as "Glfprncs2." Look me up, friend me...we can support one another! If you're really brave, make your food diary 'public' and let the world see. Talk about some major accountability! There's also a really nice group of supportive people on the message boards who really want you to succeed.

If you are going to utilize a food diary, you've got to be TOTALLY honest with yourself. You can't have the candy bar at work and not log it in...period. No grabbing a handful of pretzels or peanuts as you fix dinner without logging it in. You eat it, you log it. You want results, you track it. Simple as that. It's truly an eye opening experience.

The other thing that's key for me is setting myself up for success when I hit the grocery store. My biggest piece of advice: DON'T GO GROCERY SHOPPING HUNGRY! You know as well as I do that you'll buy the Chex Mix and eat the bag before the kids get home from school. Go after you've eaten so you don't make those 'munchy' purchases because it looks good. with a list and stick to the list. Yep, I'm sure that when you walk through the pastry section the pound cakes, sugar cookies, and glazed doughnuts look appealing. Well, unless it's on your list, you dont' put it in your cart (and I'm here to tell you, the pound cake, sugar cookies, and glazed doughnuts shouldn't be on your list!). If you're tempted...keep reading...

Finally...if you pick something up that's not on your list, I want you to really think about it before you put it in your cart. Ask yourself, "Will this food item nourish my body and provide it the nutrients that it needs to sustain my life?" If the answer is no, then you need to put the object back on the grocery store shelf and allow someone else, who doesn't mind gumming up their own gut with preservatives and non-nutrients, pick it up. I know that sometimes things just look can be agonizing, especially when your head says, "Buy it! I want it!" On Monday, I agonized over Honey Graham Crackers. It's just a graham cracker, I know, but was it something I needed? I think I put it on the shelf and picked it back up 3 times. I WANTED the graham crackers. After reading the label for the 3rd time, and knowing that the honey grahams really weren't going to provide my body with much nutrition, I put them back, and went on my way. The inner battle was maddening!

Food can be tough...take it one day (or even one meal) at a time. If you mess up, and totally blow a meal, don't allow that to be an excuse to ruin the rest of the day. Pull up your big girl (or big boy) panties, forgive yourself, and do better next time. It's a process, and little by little, you'll win the fight...

Message me if you'd like some help on your own journey...

Monday, July 5, 2010

Feel the FIRE!
Greetings and Salutations my friends! I can't believe it's already July...that means my summer vacation as a middle school teacher is already halfway over and I'm going to have to change the spinning of my wheels from fitness, fitness, fitness to fitness, reading and writing. I'll be honest...I'm not ready for the kiddos to come back into my classroom just yet. I'll get there, I promise, but it'll probably be August 9th at 7:25 when my new sweethearts walk down the hallway as the biggest, baddest 8th graders the school has seen. You see...THIS is the real reason why I workout!

I finished my first 90-day round of ChaLean Extreme on Saturday even though it took me about 110 days to finish (due to a muscle injury in my groin, hip and low back. I absolutely LOVED the program. The injury, though, inspired me to listen even more to my body (I wish I would remember this lesson as I tend to forget it from time to time) and I've started studying yoga at a local yoga studio. Let me just say...Yoga IS TOUGH. Seriously, those yoga peeps are strong, strong, strong. The thing is, I'm strong too, but not yoga strong. Yoga will identify every single one of your weaknesses within the first 5 minutes of class. It's a very humbling experience, but I know that if I keep up with it, it'll make me a better person overall as well.

Anyhow, my purpose today is to talk about in Turbo Fire.

I started my 20 week (yes, I said TWENTY WEEKS) hybrid schedule that combines ChaLean Extreme and Turbo Fire yesterday and I am SO psyched about the results I know I'm going to get. Chalene's Turbo Fire workouts (both the Fire and HiiT) workouts are killer calorie burners (seriously, I got 700 calories in a 55 minute workout the other day!!), and combined with the strength training with ChaLean Extreme, I don't know that there's going to be a better combination.

One of the 'new' things in the Turbo Fire program is a concept called HIIT...High Intensity Interval Training...short bouts of high intesity exercise for about 45 seconds followed by short rests. Rinse, repeat. Granted, you may be looking around for your left lung between HIIT intervals, but the good thing is that the HIIT workouts are generally short (15-25 minutes) compared to the Fire workouts (30-60), but continue to give you the 'afterburner effect' once finished.

Here's just a little sneak peak of what the HIIT 15 workout entails (though this is just 2 of the 3 intervals...I somehow managed to erase the 3rd circuit off my camcorder and my body was too toasted from fatigue to try to record it again once I'd realized my faux pas):

Now, I know, I know...many of you want to tell me that, "I don't jump." Well, you know what? I didn't either a year ago. I was too fat to get my big old booty off the ground. It was like trying to jump with an anvil in my pants. But here I am today, a regular old jumping bean! Don't fear, though...every single move on every class session of Turbo Fire has been modified for those of you who don't want the impact of jumping. You'll still get a great workout, but without stressing your knees.

There you have two favorites...Turbo Fire and ChaLean Extreme. Who would like to join me and fuel their fire?? Message me!!