Nothing changes if nothing changes

I'm on my trip right now but here's something interesting (I hope):

If nothing about your current life-style changes, how can you expect changes to happen to your health and body?

When someone first starts out on a "life-style change",  they'll almost always see immediate results because any change, big or small, to their current lifestyle will have an effect on their body.

But what about those of us who have been going at this "life-style change" for months... even years?  Finding more and more things to change gets to be a little difficult and sooner or later, you'll hit a plateau. I'm not just talking about a weight-loss plateau, but a plateau in any area of your health and fitness journey (ex. strength, endurance, body fat, etc.).

Here are my tips on preventing/breaking through a plateau using exercise.

Cardio

• Change up which machine you use - Most people tend to stick to one type of cardio machine but by switching it up, your body now has to get used to using different muscles to get you the same cardio effect.  On the other hand, if you switch machines daily, you may want to think about switching machines weekly, even monthly, instead.  Although there's nothing wrong with cross-training, because your body is comfortable with ALL the cardio machines at once, it's hard to change it up if you needed to.
• Change up the resistance or level of the machine - Always doing level 5?  Jump up the resistance to level 8 every two minutes, then throw it down to level 3... then up to level 12.  
• Try an exercise class - It's amazing what a class-environment can do for motivation and boredom!
• Try swimming - it's a completely different type of of cardio workout
• Incorporate high intensity interval training (HIIT) - I wish I could get EVERYONE doing interval training.  A lot of experts say that intervals are for more conditioned exercises but I think that's BS.  Of course, I don't suggest that someone who's just started out do walking/sprinting intervals, but a beginner can easily alternate between walking and power walking.  That still gets your heart rate up/down.

Weight-lifting

• Like the first tip under "Cardio" change up which machines you use - There are TONS of machines that work the same muscle group, so switch it up once in a while.
• Change up your rep/set scheme - Always do 3 sets of 12 reps?  Change it up to 4 sets of 10.  Of course, this can only change so much depending on what your goal is at the time (bodybuilding vs. power vs. strength vs. endurance, etc.).
• Focus on all three muscle actions: concentric, isometric, and eccentric - Mose people concentrate on the concentric part of a movement, where you muscle is shortening to move the weight.  For example, the upward motion of a bicep curl.  But by focusing on the isometric (holding the weight at the 90 degree angle in a bicep curl) or the eccentric (the downward/lowering part of a bicep curl; also called negatives) movement, the muscles get worked in an entirely different way.  Yes, it's the same motion, but you recruit different muscle fibers in each action.

(source)

Basically, switching up the frequency, intensity, duration or type of exercise should help move you past a plateau. 

Flashback Friday: Since I'm on a trip...

I'm on my trip right now but here's something interesting (I hope):

Flashback Fridays are a re-posting of my previous blog entries.  Sometimes I need a good kick in the butt and these old posts remind me of how to get it done.

Why I flash-backed to this post:  This was an a-ha moment for me when I first wrote it.  I also chose it because the post kinda describes a trip and since I'm on a trip right now... perfect!

_______________________________________________

Original post date: 8/13/09
Original post found here.

So I know this is only day four of my promise to myself, but guess what... I've learned something already.

In order to get to the future, you have to live in the present.

So common sense and so NOT profound.

Why didn't I know this before? Well it's not that I didn't know it, I just didn't listen to it. I mean the main quote of my blog is "one step at a time..."

When some people start out losing weight (like me), they get into this super-motivated-I-can-do-anything mode especially when the first 5 lbs. are lost because those are always the easiest. They (I) set up goals and picture themselves as what they want to look like at the end of the journey but they forget about the journey itself.

It's like planning a trip. You decide you wanna go to Fitville and you plan all these must-do-activities for when you get there: where to eat, where to stay, what to visit, what to do but without even planning on how to get to Fitville, you'll never get there. Without knowing how you're going to get from your house to the airport, then from the airport to the hotel in Fitville, your goal is already impossible to accomplish.

This is exactly the same thing with weight loss.

It's awesome to know what you want your body to look like and do when you're at the end of the journey (btw, a weight-loss journey never ends... takes you straight to Maintenance Land!) but you also have to know how to get there. Going back to when I started out, I knew what my goal destination was but getting there was going to be the tricky part. I set weekly and monthly goals to help me along the way but that's like only planning the airplane ride then the car ride from the airport to Fitville. What about how to get from my house to the airport?!

The past four days have made me realize that my weekly/monthly goals are way more attainable if I break them down even further... into daily goals.

BRILLIANT!!

It's as simple as telling myself I just need to get through today - eat clean TODAY and get in a good workout TODAY. Don't worry about tomorrow today, worry about tomorrow when it gets here. By breaking down my goals to the smallest amounts possible not only makes the goal seem that much more achievable, but it also lets me see the goal... I mean really see it!

Currently my weight goal is about 20 lbs away. Instead of focusing on the entire 20 lbs. I'll focus on just the next two lbs., then the next two, then the next two and so on and so on. But instead of just focusing on the two lbs. I'll focus on what I need to do to get rid of those two lbs. I'll focus on my workouts each day and break it down even further and focus on pushing myself during the workouts.

Just get through the next 5 minutes of running and when I've done that, I'll focus on the next 5 minutes. If I'm able to really give it my all for each 5 minute increment and just repeat it, my workout will go by in no time and I'll probably have pushed myself harder than normal. It's a win-win situation.

Applying the same idea to my nutrition each day - hell, each meal - and I should kick those 20 lbs. in no time! Amazing it's taken me this long to really realize and apply this to my life.

Saturday Sweat Session: Booty time!

You know I love working my lower body but the muscles on the back of my lower body (glutes, hammies and calves) tend to get neglected.  Time to change that with a modified workout from the LiveFit program.

Each color-coded set of exercises are to be done as a superset (or tripleset in the case of the last three exercises).  This means you want to do one set of each exercise (two exercises in a row), rest a minute or two, then do the second set of each pair of exercises.  Rest, and repeat for three sets.

For example, you would do one set of seated leg curls immediately followed by 20 jump squats.  That's one set.  Rest a minute.  Repeat with seated leg curls followed by jump squats.  That's the second set.  Rest.  Again, seated leg curls followed by jump squats.  Third set is finished and you're done with the first superset.

Move on to the next pair of exercises.  ENJOY!!

Slipped my mind

Remember the other week I went to Maui?

Remember I posted all these highlights from the trip?

Remember I talked about the spin class I went to?  NO?!  Yeah, that's because I didn't mention it!!

I can't believe I forget to talk about it sooner but on my last day in Maui…

... I attended my first spin class (actually, this is my first group fitness class E.V.E.R.)!!

(source)

Let me take you back a month when I freaked out was totally okay with turning 29.  To make myself feel better about almost being 30 (336 days left, but who's counting?), I made a list of 29 accomplishments I never thought I'd do.  My original idea was to do a "30x30" list.  30 things I want to do/achieve by 30 years old.  I decided against it because I knew I'd feel terrible if I didn't make it and being a glass-empty kinda person… I was leaning more towards the "not going to make it" side.

Getting back to my 30x30 list, "go to a spinning class" would have most definitely been on there.  And if I had a 30x30 list, I could cross this one off!

So why'd I wait this long to attend a spin class if I've always wanted to do one?  Simple: I was afraid/shame to.

I still have body issues that prevent me from doing things I want to and attending group fitness classes, like spinning, is one of them.  On Maui, my cousin teaches at the gym - as a spin instructor, none the less - so I HAD to do it.  Plus, it wasn't my normal gym and I'm on a different island… no one here will see me again in case I make a fool of myself.

My cousin wasn't teaching that day so she attended the class with me.  I got to the gym about an hour early to reserve a bike but got wait-listed.  No big deal since I was getting nervous and secretly hoped I wouldn't get a bike.  Fortunately/unfortunately I got one.  My cousin helped me adjust the bike and before I knew it, the instructor turned the lights off and we got started. 

Initial Thoughts

Holy hell, this is hard!  My heavy-lifting, squat-loving legs were not built for endurance.

Final Thoughts

After the initial burn in my quads, I really got a feel for spinning… the sprints, the hill climbs, the torturous "give me two full resistance turns"!

L.O.V.E.D. it!! Where do I sign up to reserve my bike by the month?

Great Aloha Run Recap

Before I recap, remember I bought new running shoes for the GAR, hated the pink color, but decided to R.O.C.K. pink if I had to wear it?  Well, mission accomplished!  Check it out... 

I HATE pink!!!!!

On to the recap...

43,032 feet.  8.15 miles.  13K.  That's all it was but it felt like WAY more... but not as much as the first time I did it!

Anthony and I got up at 3:45, walked the dogs, then headed out to find parking at the finish line.  We shuttled down to the start line, met up with my friend, and we were off by 7:00!  The three of us have very different paces so we didn't stick together during the race.

For me and my tweaky knee, it was a love-hate relationship.

The first 4 miles were no problem and I was able to run/jog the entire thing but once mile 4.5 hit, I started to take walking breaks and THAT'S when my knee started to hurt.  During the walks... WTH?  I loved it because my sore-knees-only-when-walking kept me at a jogging pace for most of the race but hated it because at the times I really wanted to walk, it was painful!

So how'd I do?  Did I hit my goal of under 1:30:00?  Did I hit my ultimate goal of beating my last time?

1:36:03

Nope, didn't get under 1:30, but I'm hella proud of beating my last time of 1:45.  That's an entire minute shaved off each mile... happy with that!

After we got home, I did something even more painful than walking with my busted knee...

20 lbs. of ice + 15 minutes = sad Annie

... I took an ice bath.  I believe they work - even if you take them two hours after the race! - because I always feel better after the bath than before.

And last but not least, what's the best thing about doing races?  The post-race, congratulations-for-finishing-but-not-good-for-weight-loss meal.

 Nom nom nom!

Dealing w/ an exercise-hating boyfriend/girlfriend

How was every one's weekend?  Mine was filled with food, family, friends, football and feeling WAY to stuffed WAY too often!

Saturday
Workout: GAR training + 15 min. step-mill HIIT
Happy belated birthday lunch with family from out of town.  So much good food, but even better company!

 Ahi poke avocado "stack".

 Seafood pasta with garlic bread for Anthony.

Ahi fish tacos for me.

Wish I got pictures of every one's food cause it all looked good.

Sunday
Workout: Full-body weight day + 20 min treadmill run
If you read my blog on a regular basis, you know if there are no food pictures, it's because I was busy enjoying the food in other ways - ie. stuffing my face with it.  Let's just say there was all-day grazing on Korean bbq, chips, homemade dips, brownies, cookies, drinks and so much more.

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With all this eating and semi-exercise going on I thought it'd be good to address another issue that can challenge us when we're trying to get healthy:

the "I-hate-exercise" significant other

I had several emails ask me about where Anthony stands in all this exercise and nutrition obsession and even though he supports me in everything I do, making healthy eating choices and exercising are not his thing.

So how do I deal?

Well first of all, if losing weight and getting healthy has taught me anything, it's that the person has to want to do it for themselves.  No amount of doctors' orders, family comments or significant-other nagging would have kept me on this journey.  The decision that I was doing this for me has kept me here.

And since I'm a sucker for bulleted lists, here are some things that worked for me:

• This should be a no-brainer in any relationship but do things that interest them so they're more open to doing the things you like.  For Anthony, that means I spent some time learning video games and he won't ever admit it, but I can kick his @$$ in some of them!  In return, we get up early on Saturday's to exercise and hit up the farmers' market.
• Ask what he wants to eat for the week and find healthy recipes/alternatives for the meals he suggests. 

• When it comes to going to the gym, I always ask Anthony if he wants to join me, but I never make him join me.  If he says no the first time, I leave it at that.  I'm actually surprised how often he'll say yes.  Like last night... after Superbowl... with bellies super full... and at 8:00 at night... we were at the gym.  WIN!
• With completely opposite working schedules (he works night, I work days), finding something we both like to do is super important since we have such limited time together.  For us, that's hiking.  And our doggies love us more for this too!

• Who says shopping is only for girls?!  It's amazing what a new workout outfit or shoes will do to remotivate anyone.  Did I ever mention that Anthony's now a fan of Lulu?
• I'm a biggie for grab-and-go snacks so I prepare enough for both of us.  That way we both have healthy options to snack on and more times than not, Anthony ends up eating the stuff I prepare over the prepacked crap that's been in our pantry for months.
• Introduce and encourage them to new fitness things/equipment.  The other night we were at the gym and I decided my current boyfriend (Anthony) should meet my new love.  It was love at first one-legged-burpee for him!

 (source)

• Do the old "okay, we'll just stay at the gym for 20 minutes" routine.  Chances are, once you guys are there and working out, he won't want to leave after only 20 minutes.
• And if all else fails, bribe him.  The first time I got Anthony to wake up at 5:15am to go GAR training, I bribed him with Denny's breakfast - my treat - after the run.  Worked like a charm because he liked the training so much, he ended up going to several more on his own!

What are some of your tips to getting family and friends more active?

"But being healthy is too hard!"

Lunch time at my office has become somewhat of a circus.  My office is right next to the kitchen so I hear everything that goes on and being that we're still in the New Year resolution "high", a lot of talk has been health/food/weight-loss talk.  It's amazing, and a little sad, how much "old school" information - Atkin's Diet, 'fat buring zone', Richard Simmons (!!) - I hear being passed around in that kitchen.

What's even worse is that people have noticed that I've been losing weight so they stop in to see what I'm eating for lunch... E.V.E.R.Y  S.I.N.G.L.E  D.A.Y!

A lot of times this food-stalking leads to small talk and the inevitable question, "How are you doing it?"

When I answer them,  they can't believe that I watch my food portions, count calories, monitor my macro-nutrients, make it a priority to get in my workouts, etc.  Most people tell me "That's crazy!" or "It's too hard to do all that".

Really, people?  REALLY?!?! 

 You're telling me it's too hard to make an effort to be more active or watch what you eat? 

Isn't it harder living with joint pain?

Isn't it harder to be uncomfortable in your skin?

Isn't it harder to get around in the world?

Isn't it harder to keep having to take medication on top of medication to keep your cholesterol/blood pressure in check?

Trust me, it's much easier living healthy than it is to be overweight.  Or in my case, obese (by America's standard BMI chart).

 5'0" and 176 lbs = BMI of 35 = OBESE!

I  always tell my food-stalker co-workers that they don't have to do things the way I do.  I do things the way I do because it worked for me.  They still brush off the information as if it's something they will never do... like they were expecting me to tell them that I take some kind of magic pill.  One co-worker even said, "Damn it! So exercise and diet actually work?  I guess I should listen to my doctor".

I say give exercise and healthy eating a one month chance.

I did back in 2008.  In one month I lost 10 pounds and I haven't looked back.

Runner's high... at only two miles?!

YUP!!!

I just got back from my first "official" Great Aloha Run training session and it was awesome (I say "official" because this morning was the first training session put on by Great Aloha staff... I started training on my own since I signed up for race a couple of weeks ago).  Woke up super early...

... put on my new shoes...

... and headed to Kapiolani Park for the 6:45 training.

Last night I was dreading waking up early and going by myself (Anthony works late on Saturday nights and works Sunday morning so he wasn't going to make it),  and thought of about 50 excuses why I shouldn't go but I said SCREW IT, JUST GOOOO!!!!!!  So that's what I did.  =)

Since it was the first training session, we did a quick 2-miler and I ran with the 10 minute/mile group.  Only two miles but I felt so good after!  Runner's high after only two miles... for me it was!  Can't wait for next weeks 3-miler!

Mall workout

So following up on my post yesterday about my workout at the mall...

On my active rest days or if I'm in the mood to get in low-intensity cardio - but not have it feel like a workout - Anthony and I head to the mall called Ala Moana.  Yup, the mall.  Ala Moana is the world's biggest open-aired mall  and walking down and back on all three floors, without stopping to shop, takes a little less than an hour. 

Over the weekend the mall was super empty because of APEC so it was extra nice.  No fighting pushy shoppers or trying to out-walk the elderly that also exercise at the mall.

It's actually a good way to shop cause I pass by all the stores first, then decide where I want to spend my money.  =) 

This time we actually wanted a more intense workout so we added intervals whenever we came across stairs.  Sprinting/running up five stories worth of stairs = KILLER!  Just don't make it too obvious that you're exercising or the mall security will ask you to stop because you might get hurt and sue them... really!

The top three floors of stairs...

 Another good thing about working out at the mall... the farmers market held in the parking lot.  Exercise and nutritious food.  Can't even get that at the gym!

 

Again super slow like the mall.  On a normal day this place would be packed!

A little more info

Got some emails about one of my last posts about my workout schedule and thought I'd try to address them here.  The main thing I wanted to say above everything else... I do NOT workout for hours on end.  On average I exercise less than an hour a day, give or take depending on how much time I have.  Some days my 30 min of steady state cardio is broken down into 3 or 4 short walking sessions.  A couple of 5 or 10 minute sessions throughout the day count!

Here's what my weeks have looked like:

Sun: 30 min steady state cardio + 30 min circuit weight-training(WT)
Mon: 25 min HIIT
Tue:  60 min circuit WT
Wed:  25 min HIIT + 30 min steady state cardio
Thr: OFF  =)
Fri: 45 min full body heavy WT
Sat: 25 min HIIT + 30 min steady state cardio

steady state cardio - any type of cardio to get your heart rate up, with not much variation in intensity.
Example: jumping on the treadmill and keeping the speed and incline level around the same for the entire workout, going for a walk, etc.

circuit WT - doing a strength moved followed immediately by a cardio move.
Example: bicep curl followed by 30 jumping jacks followed by shoulder presses followed by 30 high knees followed by one-arm rows followed by 30 mountain climbers followed by push-up followed by 30 jumping squats.  Rest 1 - 2 minutes and repeat 3 or 4 more times.

HIIT - short burst of high intensity work followed by a longer lower intensity recovery period
Example: 45 seconds of sprinting followed by 90 seconds of a slow jog/walk and repeat 10 times

heavy WT - using enough weight so you can only crank out 6 - 8 reps per set
Example: 8 reps of 20 lbs. bicep curls, 6 reps of 40 lbs. chest press, etc.

Right now, my circuit trainings are made up of upper body strength sets followed by lower body cardio sets because my lower body gets a good workout when I do HIIT 3x a week and the full body heavy WT. 

My HIIT workouts get rotated between the treadmill, elliptical, stairmill, running stairs and jump roping.

This is what works for me.  As with any exercise or workout program, I believe the best program is something that you will do and more importantly enjoy.

Weigh-in Wednesdays: Bringing it back

That's right... bringing back "Weigh-in Wednesdays"! It kept me accountable back then so it should do it now too... right?!

Starting weight: 176.4
Last week weight: 144.5
Current weight: 143.5
Current loss:-1.0

TOTAL LOSS: -32.9

The only thing I can say right now is that hard work and consistency are paying off.  I have changed up my workout routines to include:

1 day rest
2 days circuit weight training
1 day heavy weight training
3 days 25 min high intensity interval training (HIIT)
3 days steady-state cardio

Yes... that doesn't add up to 7 days but it's because I double up on some days.  For example, my Fridays and Sundays are always made up of an early cardio session in the morning then a circuit weight training in the afternoon.

I gotta say, HIIT and circuit-style weight training has changed my life in the past two months...  if you're not familiar with HIIT, definitely look into it and add it to your routine, like, NOW!  It's basically a short burst (anywhere from 20 seconds to a minute) of high intensity activity followed by a slightly longer (1 to 2 minutes) recovery period... wash, rinse and repeat.  Because HIIT is high-intensity, it's usually recommended that you keep the session short (about 20 - 30 minutes)... and if you're doing it correctly, that should be all you can handle.  =)

A lot of people think HIIT is for the elite athlete or someone in super good shape but that's not so.  The great thing about HIIT is that it fits into the fitness level of the individual doing it.  

If you're new to exercise or a beginner, start out with 30 seconds of power walking - swing those arms to get your heart rate up even higher - followed by 2 minutes of walking. 

If you're in pretty good shape, sprint as fast as you can for your intensity portion and jog it out at a slow pace for your recovery.

Hope you give it a try!

TBL makes time fly!

**Finally updated my current monthly goals for October!**

Yesterday was another great day.  Got in an amazing elliptical session while catching up on The Biggest Loser.

I haven't watched TBL for a couple of seasons now so while I was watching it on-line (I have my computer hooked up to my big screen tv) I forgot that each episode is like two hours long.  So I'm over there on the elliptical and time is flying by and before I know it, I'm over my 45 minute goal of exercise! In fact I'm creeping up on the 75-minute mark.

I slow my pace, cool down for a few minutes, and gladly get off.  I wish all exercise sessions were like this!

Later today I have gym time with my trainer so that's another awesome exercise day under my belt.  Will be back tomorrow with a weight update *biting fingernails*.

My Vegas plan

One more day! One more day!

I can't believe I'll be on a plane to Vegas tomorrow! Happy dance!

I've talked about my plans to stay somewhat on-track as far as exercise and nutrition goes but here's my detailed plan:

• Get at least two full-body workouts in - Bringing my elastic bands so I can get a quick workout in before the day starts. Already looked up several circuits that will combine cardio, weight training, and plyo. My friend Boomer has a TON of awesome stuff on his blog... check it out!

(source)

• Walk, walk, walk - We won't have a car in Vegas so we're planning on walking all day every day! At least that will off-set some of the calories I plan on eating.
• Get a run in - Already google mapped the closest 24Hour Fitness and hopefully I'll be in it sometime next week. If not, we do have a run planned up and down the Strip but it's gonna be COLD!
• Rock climbing - Counting this as an upper body workout which it will be!

(source)

• Hiking - Depending on when we go rock climbing, we might also get in a hike. The rock climbing and hike are in the same area but not sure I wanna make a day of exercising. I'm on vacation after all!
  
• Bringing my own snacks - Raw almonds? Check! Protein powder? Check! Shakeology? Check! Hitting up the closest CVS to stock up on fresh fruits? CHECK!
• Passing on carbs - Instead of normally having starch/carbs with my meals, I'll be replacing it with fresh veggies. I'm sure I'll get enough carbs from the alcohol and desserts. :)
  
• Track all food/drinks - Because I'll be eating out every meal while in Vegas, there's no way I can count calories. So instead I'm gonna photograph everything I eat and have a MAJOR long recap post when I get back. Knowing that I'll have to post everything I eat will help keep me accountable... I hope.
  
• R.E.L.A.X - I'm on vacation, damn it! Although it's not an excuse to eat like crap, I'm not gonna be as diligent and careful as I would normally be.

(source)

And the awesome weigh-in from yesterday will be my best motivator because it's been MONTHS since I've seen the low 130's and with this plan in mind I'm confident I will come back from Vegas with little damage done. Here's to hoping!

CLX/P90X Hybrid and stats

Wow where did the time go...

Time for a CLX/P90X Hybrid update (although I'm thinking of changing the name to just P90X because I haven't touched a CLX workout in almost a month!).

First, my super-late-30-day stat update! I can't believe I took all my measurements back on the 11th but totally forgot to post them here. Be warned, the weight is up, the inches are up and down, but I've increased in the right areas as far as strength:

(click to enlarge)

Day 35
Gorgeous hike + treadmill hill run

Day 36
brisk walk

Day 37
4+ hour hike

Day 38
Full body weight-training PT session

Day 39
OFF

Day 40
OFF - again!

Day 41
P90X Shoulders and Arms + ARX

Day 42
4+ hour hike + brisk walk

Recovering from the l-o-n-g weekend!

Were you lucky like me and had a three-day weekend? If you did, then I know you're not recovered yet because I'm NOT! And since I'm not recovered and ready for the week, this post will be in pictures.

Saturday
Hit up a hike early in the morning.

I'm sorry did I say hike? I meant stair-master from HELL!

Sunday
Bough me some new workout clothes all for under $50!

And no! Pink, blue or gray are not my favorite colors!
I just bought what was on sale.

Monday
Hit up ANOTHER hike!

CLX/P90X Hybrid: Day 29-34

Day 29
Full-body weight training workout at the gym

Day 30
OFF

Day 31
Plyo/strength PT session + treadmill run

Day 32
Treadmill hill workout

Day 33
P90X Shoulders and Arms + ab work on stability ball

Day 34
Elliptical HIIT

I've got the secret to weight-loss!

And it has nothing to do with popping pills or eating cabbage or drinking lemon and cayenne pepper. And it's not about doing MORE exercise or cutting MORE calories. Yes, exercise and a reduced-calorie diet will help but you wanna know what the real secret is...

CONSISTENCY!

consistency - marked by harmony, regularity, or steady continuity; free from variation or contradiction

I absolutely love the "free from contradiction" part... so poetic! But seriously, being consistent in a healthy lifestyle will be the number one key to losing the weight and ultimately keeping the weight off.

And think big picture... being consistent with broad topics like exercise and eating right is enough, but of course you could break it down and focus on individual aspects of each area: consistently increasing your weight-load, consistently increasing your mile time, consistently getting enough fruits/veggies a day, etc. But if you're only consistent with making sure you get in workouts and eat right, it'll get the job done too (of course in the end, you will need to tweak these smaller aspects to get better and better results).

For example, take a look at me. I change up my goals/exercise/eating routine almost weekly because that's what works for me. I actually had someone use the word "scatter-brained" when describing my weight-loss journey because if it's not my shift from gym workouts to at home workouts, it's a change in eating 3 meals one day and then changing it to 6 meals the next.

(source)

But you know what... I DON'T CARE! Changing things monthly... weekly... daily... even hourly... keeps me consistent and that is the key. Being "scatter-brained" leads me to getting my workouts done 6x/week. It gets me to keep my calories in check. It gets me to keep going strong even after a year of this life-style change. Just being extra consistent in the last three weeks has put me down almost 4 pounds - that usually takes me two months to do!

So if you're like me and have a desire to change things up CONSTANTLY don't sweat it! As long as you find the things that will keep you consistent, this journey now becomes a matter of when, not if.

How was your weekend?!

So sad Monday's here... but I had a fabulous weekend!

Didn't do anything super exciting but just being back on track with food and exercise has made a huge difference in my mood! Ever notice if that happens to you too?

Friday I had the best workout ever!

Saturday Anthony, Poki and I went hiking!

A little bit muddy at the start of the trail.

Watch out for broken trees!

We made it to the top and check out the view!

Sunday was another fabulous full-body weight lifting workout at the gym. I was scheduled to do P90X Back and Biceps at home but since I last lifted on Friday, I thought "why not" and worked all those muscles again. My biceps and shoulders are shredded right now and I love it!!!

It burns so GGGOOOOOODDDD!!!!

And while at the gym I got reacquainted with a former love! I hope to see more of them real soon!

CLX/P90X Hybrid: Day 12-22

WOW! I gotta get better at updated my 90-day journey!

Since I have so much to catch up on, this is gonna be a drive by posting... AGAIN.

Day 12: OFF
Day 13: 60 min walk
Day 14: 90 min full-body workout (serious yard work!)
Day 15: 60 min walk
Day 16: P90X + Intervals
Day 17: 45 min run
Day 18: CLX B2 + core work on stability ball
Day 19: 45 min run
Day 20: 90 min walk + upper body workout
Day 21: 100 min hike + core work on stability ball
Day 22: 75 min Jillian Michaels dvd+ elliptical

CLX/P90X Hybrid: Day 6-11

So much catching up to do and so little time...

Here's a drive-by posting of what I've been doing.

Day 6 - 45 minute HIIT on the elliptical
Day 7 - CLX Burn 3 + ARX
Day 8 - 60 min walk + 30 min elliptical
Day 9 - OFF
Day 10 - OFF
Day 11 - 60 min plyo PT session + 30 min treadmill run