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.

It's official...

... I am a certified personal trainer WITH A JOB!!!

I just got back from filing out and signing all the hiring documents at the gym!!!  As long as the background check clears (which it should, right?) my start date is July 1!

It's so surreal how this is all playing out.

I swear it was just last weekend that I came home from my personal trainer certification workshop... but now the hard part begins. 

Branding and selling myself. 
Finding my niche as a trainer.
Gaining (and holding on to) clients.
Studying for more certifications.
Learning a WHOLE lot more about the industry.

I'm scared nervous excited going in to this, but I plan to make it work!  This is my way of paying it forward and helping others who also struggle on this journey.

RFSC: Challenge wrap-up

CANNOT believe this 10-week challenge is over!  During this challenge, I:

- met a TON of great new people
- accomplished things I don't think I could have without the accountability of my fellow challenge-mates
- got healthier
- got fitter
- got stronger both physicality, mentally, and emotionally
- can't wait for the next challenge!

Listed below are my original goals on day-1 of the challenge, with my updates written in red.  I chose not to focus on a weight-loss goal because 1.) I'm so close to goal weight the weight-loss has really slowed down and 2.) I wanted to focus on the things that REALLY matter on this journey.  Exercise and nutrition... with NSV's thrown in for good measure.  =)

NSV Goal

• Success story.  The other week I was talking to Anthony and told him that one of my NSV goals is to be featured on the "Wall of Success" at our gym.  The catch is I don't wanna ask to be a feature, I wanna be asked... big difference.  WIN!!! Hit this goal the other week and you can read more about it here.  I haven't had a chance to get a picture next to my story on the wall because taking pictures at my gym is a big no-no (corporate rules suck), so I gotta be sneaky about it.  Once I get one, I'll be sure to post it.
• Donation time!  This weekend, I'm spending the time to try on ALL my clothes and sort them into piles of too big, too small, and just right.  By the end of the RFSC, I want to fit into the "too small" pile and have to donate the other piles of clothes.  WIN!!!  Hit this goal too... kind of.  I can't fit into all the clothes in my "too small" pile, but I'm getting rid of a lot of "too big" and "just right" clothes from 10 weeks ago!  

 
Exercise Goal

• Keep on going.  Continue my current 12-week exercise program, which will take me into the middle of May.  WIN!!!  On the last couple of days for the LiveFit program and gotta say I really liked it!  Won't get into details in this post, but maybe in a future post I'll do the pro's/con's and what my results were.
• Something new.  Based on where I am at the end of my current program, research and choose my next routine. WIN!!! I leave for a two week trip next weekend (!!!) and have put my newly-certified personal trainer skills to good use by developing a 3x/week workout program that I can do in my hotel room.  Once I get back from my trip, I already know what I want to do next!  Why this program?  It incorporates something I'm a huge fan of: powerlifting moves to build strength and muscle.

Nutrition Goal

• Clean, clean, clean!  My #1 priority for the next 10 weeks is to really focus on and dial in my nutrition.  Clean, whole foods to support my body and intense workouts.  WIN and FAIL!?!?! I definitely a lot more focused on clean eating during this challenge so I consider that a win.  I also consider this goal a fail because I could have done A LOT better on the actual eating part.  Nutrition is and always will be the hardest part of this journey for me.
• Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc.  WIN!!! I can't believe how much better I feel after eating so much healthy fat... and you know what?  I still lost weight.  Don't be afraid of fat in your diet.  Our bodies need the good kind to stay healthy so pile it on!  My new faves after doing this challenge:  avocado, coconut, egg yolks, and nut butters!
• New eats = happy tummy.  Making it a goal to try one new recipe a week.  Nutrition can get pretty boring if you eat the same things over and over, so finding 10 new (hopefully yummy) recipes to add to my rotation will do me good.  FAIL!!! Couldn't even do one recipe a week.  I did find a couple of winners that will stay in my rotation, but didn't even come close to making  this goal.  Does new juicing recipes count?

Weigh-in Wednesday + goal update

Starting weight: 176.4 lbs.

Last week weight:  126.4

Current weight:  126.0

Current loss: -0.4
TOTAL LOSS:  -50.4

Super surprised because it was a tough week!  No exercise with lots of high calorie days... maybe my body needed the rest and extra calories?

RFSC: Week 9 goals (!!!!)

Week 9 Goals

First thing, let me take you back two months ago when I first set my RFSC goals: 

NSV Goal

• Success story.  The other week I was talking to Anthony and told him that one of my NSV goals is to be featured on the "Wall of Success" at our gym.  The catch is I don't wanna ask to be a feature, I wanna be asked... big difference.

MISSION  FREAKING  ACCOMPLISHED!!!!!  This past week, Trainer L asked me to be a success story for the gym wall!  He asked me to write up a short paragraph about my journey and include a starting, middle, and current picture.  I literally finished it about an hour ago and sent it off to him just in time for my gym's grand reopening later this week.  Let's just say that between this and my weigh-in with Trainer L, I was in such an emotional state earlier this week... in a good way, of course.

Second thing, remember the exciting/secret news I had mentioned here?  Well, I just got back home from a two-day intensive personal trainer certification workshop and exam!!!  Yup, I'm going to be a personal trainer (once I pass a couple more certifications and get first-aid/CPR recertified).  I already went on a first interview at my gym and just need to schedule the second interview once I become certified.  I'm so excited... scared like hell... but still excited!!  So this is the reason why I need to really step up my nutrition... doesn't look good to be a chubby personal trainer.

Exercise Goal 

• Keep on going.  Continue my current 12-week exercise program, which will take me into the middle of May. 

• Sun:  arms and abs + HIIT
• Mon:  OFF
• Tues:  full-body weight training + cardio
• Wed: chest, shoulders and abs + plyo
• Thur: hammies, glutes, calves
• Fri:  back, bi's, and abs + HIIT
• Sat:  shoulders, tri's and calves + plyo

Nutrition Goal

• Clean, clean, clean!  My #1 priority for the next 10 weeks is to really focus on and dial in my nutrition.  Clean, whole foods to support my body and intense workouts.  Last two weeks and I plan to make them the BEST two weeks of this challenge.
• Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc. Cutting back on the healthy fats a bit since I'm in major fat-loss mode right now.  Still taking my fish oil and flaxseed oil, cooking with coconut oil, and eating a whole egg a day, but will eliminate whole avocados/fatty cuts of meat until mid-June.
• New eats = happy tummy.  Making it a goal to try one new recipe a week.  Nutrition can get pretty boring if you eat the same things over and over, so finding 10 new (hopefully yummy) recipes to add to my rotation will do me good.  Going to try this recipe for dinner tonight.

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Week 8 recap

Yup, this week sucked with exercise BUT I purposely took off.  Getting over a cold, body feeling run down, and having to study for my personal trainer certification kept me out of the gym (and out of work for a day).  I'm ready to hit it hard in Week 9!


Exercise Goal 

• Keep on going.  Continue my current 12-week exercise program, which will take me into the middle of May. 

• Sun:  arms and abs + HIIT
• Mon:  OFF
• Tues:  full-body weight training + cardio
• Wed: OFF
• Thur: OFF
• Fri:  OFF
• Sat:  OFF

Nutrition Goal

• Clean, clean, clean!  My #1 priority for the next 10 weeks is to really focus on and dial in my nutrition.  Clean, whole foods to support my body and intense workouts.  With my new fitness goal, clean eating has to be a priority or else what's the point?  Nutrition makes up 80% of the equation to get us the body we want.
• Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc. Are avocados out of season?  Can't seem to find any that don't break the bank to buy ($5 for one?! SERIOUSLY?!)
• New eats = happy tummy.  Making it a goal to try one new recipe a week.  Nutrition can get pretty boring if you eat the same things over and over, so finding 10 new (hopefully yummy) recipes to add to my rotation will do me good.  Tried out this recipe for slow cooker chicken fajitas and it was... okay.  I'm not a bell pepper person and the bell pepper taste was a little too much for me.  Minus that, it would have been REALLY good!  Easy fix for next time so I'll be keeping this recipe in my rotation.

Weigh-in Wednesday: AHHHHH man!

First of all, I'm loving all the guesses on my exciting news (best guess: Olympic torch runner)!  Just a couple more hints:

• If everything works out, I'll need a whole new wardrobe (not weight-loss related)
• I'll be paying it forward
• And no, I'm not getting married.  Let's not rush into things, now.

On to the weigh-in...

Starting weight: 176.4 lbs.

Last week weight:  127.0

Current weight:  126.4

Current loss:  -0.6
TOTAL LOSS:  -50.0

A regular happy face doesn't even cut it...

...even this one barley contains how I feel.

(source)

WOOT WOOT!!!  Hit the 50lbs. mark on the dot!!  I was so excited when I weighed in with Trainer L, that I actually started to choke up and got a little teary eyed.  Kinda weird for Trainer L to see me get like that since normally he's used to seeing my heavy squatting face:

(source)

My thoughts on hitting this tremendous milestone:

• This journey takes time.  I decided to lose the weight for good back in September of 2008... almost four years later and I'm down 50 lbs.  Many people can lose that amount of weight in less than a year, but this is MY journey and I did what worked for ME.
• Anyone who said losing weight is easy is a F*@$^% liar! Period!
• Every set back I had or mistake I made came with a valuable lesson learned.  Don't let these stand in your way of anything.
• Ice cream and pizza will always be a part of my life so it's just something I need to work around.  No big deal since I'm still moving in the right direction.
•  Reaching goals and milestones are AWESOME, but it doesn't end your journey.  You need to reevaluate where you are and strive to improve yourself for the rest of your life.  It's a lifestyle change... not an "only-till-I-lose-30-pounds" change.
• Health and fitness are no longer just things I do... it's now a part of who I am (another hint for my exciting news).
• I've still got a lot more work to do but I'm so excited about doing it!

RFSC: Week 8 goals

Week 8 Goals

Have some exciting news that may change the course of my fitness journey.  In fact, it may change my life.  But I can't talk about it just yet (sorry for the tease).

With this news, comes motivation for me to really kick things up into high gear, especially when it comes to my diet.  Fat loss needs to be my main priority for the next several weeks.  Any guesses to why that might be?!

Exercise Goal 

• Keep on going.  Continue my current 12-week exercise program, which will take me into the middle of May. 

• Sun:  arms and abs + HIIT
• Mon:  OFF
• Tues:  full-body weight training + cardio
• Wed: chest, shoulders and abs + plyo
• Thur: hammies, glutes, calves
• Fri:  back, bi's, and abs + HIIT
• Sat:  shoulders, tri's and calves + plyo

Nutrition Goal

• Clean, clean, clean!  My #1 priority for the next 10 weeks is to really focus on and dial in my nutrition.  Clean, whole foods to support my body and intense workouts.  With my new fitness goal, clean eating has to be a priority or else what's the point?  Nutrition makes up 80% of the equation to get us the body we want.
• Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc. Are avocados out of season?  Can't seem to find any that don't break the bank to buy ($5 for one?! SERIOUSLY?!)
• New eats = happy tummy.  Making it a goal to try one new recipe a week.  Nutrition can get pretty boring if you eat the same things over and over, so finding 10 new (hopefully yummy) recipes to add to my rotation will do me good.  No recipe planned yet but I have to get on track with my meal planning this week so I'm sure I'll need a recipe by Tuesday night.

____________________________________________________________

Week 7 recap

Besides failing to plan my meals this week, week 7 was pretty stellar.  Got in all my trainings despite being sick a couple of days and my lifts are really improving.  When I look at the weights I was lifting in the beginning of my 12-week program, it's amazing!

Getting excited to finish up the last couple of weeks on the program!


Exercise Goal 

• Keep on going.  Continue my current 12-week exercise program, which will take me into the middle of May. 

• Sun:  arms and abs + HIIT
• Mon:  OFF
• Tues:  full-body weight training + cardio
• Wed: chest, shoulders and abs + plyo
• Thur: hammies, glutes, calves
• Fri:  back, bi's, and abs + HIIT
• Sat:  shoulders, tri's and calves + plyo

Nutrition Goal

• Clean, clean, clean!  My #1 priority for the next 10 weeks is to really focus on and dial in my nutrition.  Clean, whole foods to support my body and intense workouts.  I failed to plan so my nutrition kinda failed too.  Calories still kept in check, but they came from bad sources: Chinese food, fried egg roll, desserts, pizza, Mexican food, ice cream.  FAIL!
• Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc. Going good with these.  My biggest problem is remembering to take my fish oil during lunch... breakfast and dinner I got it down, but just can't remember during the middle of the day.
• New eats = happy tummy.  Making it a goal to try one new recipe a week.  Nutrition can get pretty boring if you eat the same things over and over, so finding 10 new (hopefully yummy) recipes to add to my rotation will do me good.  I did try a new recipe this week and it was yummy.  Totally not healthy but it was my dad's birthday so a birthday cake cheesecake was in order.  =)  No picts, but it was totally worth the extra calories.

Where did April go?!

1. Weight-train 5-6x/week
• Continue LiveFit (which I LOVE by the way).  6-day splits used to be tough to schedule but with only one PT session a week, I've switched my quad day to be my PT day.  Why?  Because PT works my quads hard with heavy squats... plus I'm very quad-dominate so need to focus on my hammies and glutes to catch them up.  That puts me on perfect track to get in my other 5 workouts for the week.
2.  Short-duration (20 - 30 minutes), low intensity cardio 2-3x/week
• Phase III of LiveFit adds in HIIT and plyometric moves to the routine so I'm cutting back my cardio days to 2-3x a week.
3. Keep food calories between 1200 - 1500 on average/week
• Phase III of LiveFit is all about fat burning so they suggest a lower calorie range.  Their aim is 1400 - 1700 cals a day but I'm lowing it to 1200 - 1500 because that calorie range does NOT count my supplements (multi-vit, BCAA's, creatine, fish oil, etc.).  So with those added in, I'm looking at an extra 150 - 200 calories, bringing my true daily cals up to the recommended total of 1500 - 1700.
4. Drink a gallon of water a day!
• With fat burning comes increased water intake.
• 1 gallon = 16 cups = 128 fl. ounces
• I normally drink anywhere from 9 - 14 cups of water a day, so hitting 16 shouldn't be that hard, right?
5. Plan my meals for the week on Sunday
• If you fail to plan, you're planning to fail!  'Nuff said!  Nutrition is the hardest part of the weight-loss journey for me, so I gotta make it as simple as possible to keep on track.  Making a weekly meal plan helps with that.
6. Reach the 50 lbs. mark and stay below it
• Yup, I've been after that milestone for a couple of weeks now but it's thisclose, I know I can do it this month!

April Recap
When I look at my calendar, I see lots and lots of red.  Red = not good.

I only lost a pound this month, but that's better than none, right?  Measurements get taken tomorrow with Trainer L so we'll get to see a better picture of what went on with my body.

RFSC: Week 7 goals

Week 7 Goals

Handful of weeks left in the challenge... time to continue to be get serious!

Exercise Goal 

• Keep on going.  Continue my current 12-week exercise program, which will take me into the middle of May. 

• Sun:  arms and abs + HIIT
• Mon:  OFF
• Tues:  full-body weight training + cardio
• Wed: chest, shoulders and abs + plyo
• Thur: hammies, glutes, calves
• Fri:  back, bi's, and abs + HIIT
• Sat:  shoulders, tri's and calves + plyo

Nutrition Goal

• Clean, clean, clean!  My #1 priority for the next 10 weeks is to really focus on and dial in my nutrition.  Clean, whole foods to support my body and intense workouts.  With my new fitness goal, clean eating has to be a priority or else what's the point?  Nutrition makes up 80% of the equation to get us the body we want.
• Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc. Restocked fish oil capsules, chia seeds, eggs, and avocados.  Still need to get more flaxseed oil and salmon.
• New eats = happy tummy.  Making it a goal to try one new recipe a week.  Nutrition can get pretty boring if you eat the same things over and over, so finding 10 new (hopefully yummy) recipes to add to my rotation will do me good.  Don't have a recipe just yet, but looking for one.

____________________________________________________________

Week 6 recap

Week 6 was the worse week so far in this challenge... but instead of focusing on the bad, I'll list some of the positive things that happened this week.
Got in all my trainings.
Established a new fitness goal!!
Got back to my regular eating schedule this week.
Bought new workout clothes.
Had a great time celebrating my Dad's birthday without worrying about FOOD.


Exercise Goal 

• Keep on going.  Continue my current 12-week exercise program, which will take me into the middle of May. 

• Sun:  arms and abs +HIIT
• Mon:  OFF
• Tues:  full-body weight training + cardio
• Wed: HIIT
• Thur: shoulders, chest and abs
• Fri:  legs
• Sat:  back and rear delts + cardio

Nutrition Goal

• Clean, clean, clean!  My #1 priority for the next 10 weeks is to really focus on and dial in my nutrition.  Clean, whole foods to support my body and intense workouts.  I know I keep saying it, but it's true... I have to get my nutrition on track.  Being that my weight is close to goal, exercise alone won't give me the body I want.  Nutrition plays 80% of the equation so I don't understand why it's so hard for me to control this part.  I just love food THAT much!
• Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc. Once again, stocked up on all the healthy fats and threw in some extras like raw/unsalted walnuts and pistachios, sunflower butter, and good-quality olives.
• New eats = happy tummy.  Making it a goal to try one new recipe a week.  Nutrition can get pretty boring if you eat the same things over and over, so finding 10 new (hopefully yummy) recipes to add to my rotation will do me good.  Didn't get around to trying this recipe.

Weigh-in Wednesday: It's official

Starting weight: 176.4 lbs.

Last week weight:  128.4 (4/18/12)

Current weight:  127.4

Current loss:  -1.0
TOTAL LOSS:  -49.0

Two weeks and down one pound... I'll take it!  In fact, now days I'm happy with any weight-loss week to week since I'm in a muscle building phase.  

Speaking of building muscle, it's official...

I've changed my fitness goals to bodybuilding!

(source)

Just kidding about the picture!  Not that there's anything wrong with a female body like that... it's just not what I want to look like.

Bodybuilding, in it's simplest form, is basically reshaping the body with muscle.  In other words, it's now my goal to not only be strong, but to LOOK strong, too, because I think muscle definition looks good on both men and women.

(source)

Erin Stern = AMAZING!!!

I realize I have a W-A-Y-S to go, but after discussing this with my trainer, he and I both came to the conclusion that I have a really good starting point since I've been lifting consistently for over three years.  We're already able to see good muscle definition in certain areas, so it's now time to "even out" the weaker areas and build them up to give me a more balanced look.

I don't plan on competing - no way! - but I'm totally excited to see what I can do.

Of course, this now means nutrition has to, has to, has to, be a lot stricter so my body can shed the fat but still build muscle.  This equals to clean eating on the higher end of the scale (1600 - 1800 calories).

Measurements get taken with my trainer next week, so I'll be able to see if I truly am building muscle AND losing weight (like last month!).

RFSC: Week 6 Goals

Week 6 Goals

Halfway through the challenge already?!  I don't feel like I'm nearly as close to where I wanted to be when I first started the RFSC, so it's really time to focus on certain things.  #1 nutrition.  #2 workouts.  And more specifically, my HIIT workouts.  

Week 6 will be my bitch!

Exercise Goal 

• Keep on going.  Continue my current 12-week exercise program, which will take me into the middle of May. 

• Sun:  arms and abs +HIIT
• Mon:  OFF
• Tues:  full-body weight training + cardio
• Wed: chest and abs
• Thur: shoulders + HIIT
• Fri:  legs
• Sat:  back and rear delts + cardio

Nutrition Goal

• Clean, clean, clean!  My #1 priority for the next 10 weeks is to really focus on and dial in my nutrition.  Clean, whole foods to support my body and intense workouts.  I know I keep saying it, but it's true... I have to get my nutrition on track.  Being that my weight is close to goal, exercise alone won't give me the body I want.  Nutrition plays 80% of the equation so I don't understand why it's so hard for me to control this part.  I just love food THAT much!
• Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc. Once again, stocked up on all the healthy fats and threw in some extras like raw/unsalted walnuts and pistachios, sunflower butter, and good-quality olives.
• New eats = happy tummy.  Making it a goal to try one new recipe a week.  Nutrition can get pretty boring if you eat the same things over and over, so finding 10 new (hopefully yummy) recipes to add to my rotation will do me good.  With the olives I bought as one of the new healthy fats for this week, I'm planing on trying this recipe. 

____________________________________________________________

Week 5 recap

Is it just me or are the weeks getting harder as they go on?  Nutrition this week... blah!  Exercise this week... blah x2!

My exercise schedule below may look pretty good because of all the crossed off days, but I didn't stick to the LiveFit schedule at all, so this week puts me behind an entire week in the program.  This sucks because this week was supposed to start the last and final phase of the program and I've been super excited to start this phase.  Ah well, one more week isn't that bad.


Exercise Goal 

• Keep on going.  Continue my current 12-week exercise program, which will take me into the middle of May. 

• Sun:  upper body weight training
• Mon: HIIT
• Tues:  full-body weight training + cardio
• Wed:  OFF
• Thur: skipped!!
• Fri:  HIIT
• Sat:  full body weight training

Nutrition Goal

• Clean, clean, clean!  My #1 priority for the next 10 weeks is to really focus on and dial in my nutrition.  Clean, whole foods to support my body and intense workouts.  This week consisted of 6 (six, SIX!) meals eaten out... that's 5 more than what I allow myself.  It's definitely time to bring in the reigns on the nutrition... again!
• Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc. It might just be in my head, but after 5 weeks of upping my healthy fats on this challenge, I swear I can feel a difference.  My joints that used to be achy since the beginning of the year are now less inflamed and (knock on wood) haven't bothered me since.
• New eats = happy tummy.  Making it a goal to try one new recipe a week.  Nutrition can get pretty boring if you eat the same things over and over, so finding 10 new (hopefully yummy) recipes to add to my rotation will do me good.  Didn't get around to trying a new recipe this week.

Weigh-in Wednesday: Little late

Starting weight: 176.4 lbs.

Last week weight:  128.4

Current weight:  ?

Current loss: ?
TOTAL LOSS: ?

I totally realize it's Friday morning, but I've been so busy I haven't had time to do much, let alone post or catch up on blogs.  Summer is my departments CRAZY time of year so busy days and long hours keep me off the computer at home.

Another thing taking up my time is going to a new gym location because this week my normal gym is closed down (again!) due to renovations.

I still met up with Trainer L at a different gym but we didn't get a weigh-in in because what's the sense if it's a different scale.  I was kinda bummed about it since last week I was pretty on-point with my weekly goals. 

Ha ha... and when I say "on-point", I mean better than the week before but still kinda sucky. 

I've got my work cut out for me to end the month strong but I know I can do it... it's only four more days!

RFSC: Week 5 goals

Week 5 Goals

Exercise Goal 

• Keep on going.  Continue my current 12-week exercise program, which will take me into the middle of May. 

• Sun:  upper body weight training +HIIT
• Mon:  OFF
• Tues:  full-body weight training + cardio
• Wed:  arms weight training + cardio
• Thur: chest and abs weight training + HIIT
• Fri:  shoulders weight training + cardio
• Sat:  legs weight training

Nutrition Goal

• Clean, clean, clean!  My #1 priority for the next 10 weeks is to really focus on and dial in my nutrition.  Clean, whole foods to support my body and intense workouts.  Like always, nutrition is my top priority but it's also the area I struggle in the most.  Groceries are done, meal planning is in the process of being finished, and no events this week except a party on Satruday (which is at a local Japanese restaurant so I can definitely choose some healthy options).
• Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc. I've started to use a lot of coconut oil in place of my normal olive oil and I gotta say I love the switch. It adds a slight coconut-y flavor to whatever you cook.  I also picked up a can of mackerel and gonna give it a try... I've heard horror stories about eating it, but it's a super healthy fat so I want to learn to like it.
• New eats = happy tummy.  Making it a goal to try one new recipe a week.  Nutrition can get pretty boring if you eat the same things over and over, so finding 10 new (hopefully yummy) recipes to add to my rotation will do me good.  Recipe for week 5 will be a new breakfast recipe.  Haven't found one yet, but still looking through all my cookbooks for one I've never tried yet.

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Week 4 recap and mini-challenge

Week 4 was probably the best week so far in this challenge.  Everything was on point and nutrition has been kept in check this week, except for one late night of fast-food.  Fast food is never good for you, but it completely motivated me to turn on the beast-mode and kill it with exercise and nutrition this weekend.  I'm still super pumped so gonna carry over my motivation into week 5!


Exercise Goal 

• Keep on going.  Continue my current 12-week exercise program, which will take me into the middle of May. 

• Sun:  upper body weight training + cardio
• Mon:  HIIT
• Tues:  full-body weight training + cardio
• Wed:  arms weight training
• Thur: OFF
• Fri:  shoulders and chest weight training + cardio
• Sat:   hike

Nutrition Goal

• Clean, clean, clean!  My #1 priority for the next 10 weeks is to really focus on and dial in my nutrition.  Clean, whole foods to support my body and intense workouts.  This week went really well!! Besides a birthday party I had this morning, it's been clean, clean clean!
• Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc.  Found a new vendor at the local farmers' market and bought some coconut peanut butter!! The guy working the booth was really friendly and I suggested that he make some coconut almond butter.  I would be a customer for life if he did!
• New eats = happy tummy.  Making it a goal to try one new recipe a week.  Nutrition can get pretty boring if you eat the same things over and over, so finding 10 new (hopefully yummy) recipes to add to my rotation will do me good.  Recipe for this week was a dessert... paleo style.  Coconut blueberry protein squares (original recipe found here).  SUPER yummy and has become a recipe in my dessert rotation.

Weigh-in Wednesday:

Starting weight: 176.4 lbs.

Last week weight:  128.4

Current weight:  128.4

Current loss:  0.0
TOTAL LOSS:  -48.0

 

So.close.to.the.50,pound.mark!!   Determined to get there SOON!  Upping my motivation and reworking my goals!
Speaking of goals...

(click to enlarge calendar)

With three days off last week (reason found here), there wasn't any way I was gonna hit my weight-training and cardio goals.  Calories still need to be brought under control and I'm not gonna lie... it's gonna be T.O.U.G.H.  This weekend I have a birthday party to attend and next week I have a dinner on Tuesday and another party on Saturday.  Time to practice my "no thank you" muscle.

Looking back at my calendar goals for the last several months, I've noticed that I'm a little backwards.  Instead of getting pumped and excited that it's the beginning of a new month, I kinda just do my thing.  

When half the month passes and I realize I didn't do a good job at doing my thing, I go all out for the last half of the month and end the month AWESOME (sometimes...).

So here's hoping that the last two weeks of April on my calendar have a little less red on them.

RFSC: Week 4 goals

Week 4 Goals

Exercise Goal 

• Keep on going.  Continue my current 12-week exercise program, which will take me into the middle of May. 

• Sun:  upper body weight training + cardio
• Mon:  OFF
• Tues:  full-body weight training + cardio
• Wed:  arms weight training + cardio
• Thur: chest and abs weight training + HIIT
• Fri:  shoulders weight training + cardio
• Sat:  legs weight training + hike

Nutrition Goal

• Clean, clean, clean!  My #1 priority for the next 10 weeks is to really focus on and dial in my nutrition.  Clean, whole foods to support my body and intense workouts.  Really need to tighten up on the clean eating again.  It hasn't been bad, but coming off the one-month Clean Eating Challenge I had last month, April is looking a little "processed".
• Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc.  Got my usual 'cados, salmon and coconut, but sometime this week I'll need to hit the store for more flaxeseed oil and fish oil capsules.
• New eats = happy tummy.  Making it a goal to try one new recipe a week.  Nutrition can get pretty boring if you eat the same things over and over, so finding 10 new (hopefully yummy) recipes to add to my rotation will do me good.  Recipe for this week is a dessert... paleo style.  Coconut blueberry protein squares (original recipe found here).

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Week 3 recap and mini-challenge

Week 3 was pretty good. Got my motivation back (thanks to you guys!) so I ended the week strong.  Even with three days off from exercise, I feel good about what I did.  I had to take Thursday and Friday off, not because I wanted to but because my body really needed a break.  Over the last several weeks, my workouts have increased in intensity and my body was achey in places that shouldn't be, my energy level was pretty low, I had a hard time sleeping the last several days, I was a little more snappy then usual, and I kinda lost my motivation.  All signs that point to over-training.  So, my body got treated to two days of nothing (not even cardio), multiple dates with my foam roller, and as of today, I'm back to my normal self.  Super excited to the hit the gym tonight with Anthony.

Mini-challenge:  This week, we were supposed to visit every single participant in the RFSC, however I didn't do this challenge because if you link up to the Sunday goal post on the RFSC blog, I make it a point to read and leave a comment for EVERYONE who participated that week.

Exercise Goal 

• Keep on going.  Continue my current 12-week exercise program, which will take me into the middle of May. 

• Sun:  lower body weight training + cardio
• Mon:  OFF
• Tues:  plyo + full-body weight training
• Wed:  back weight training + cardio
• Thur: OFF
• Fri:  OFF
• Sat:  full-body weight training + cardio

Nutrition Goal

• Clean, clean, clean!  My #1 priority for the next 10 weeks is to really focus on and dial in my nutrition.  Clean, whole foods to support my body and intense workouts.   Meal plan was stuck to for majority of the meals, however there were two days that I had events to attend.  A five-course dinner reservation with family and a birthday buffet lunch with friends.  Back to the grind this week!

• Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc.  Healthy fats were a little low this week, mostly due to not having it at every meal.  Will make it a point to increase the fats for week 4.
• New eats = happy tummy.  Making it a goal to try one new recipe a week.  Nutrition can get pretty boring if you eat the same things over and over, so finding 10 new (hopefully yummy) recipes to add to my rotation will do me good.  Turkey muffins turned out amazing!  Thank you, Jamie!

RFSC: Week 3 goals

Week 3 Goals

Exercise Goal 

• Keep on going.  Continue my current 12-week exercise program, which will take me into the middle of May. 

• Sun:  lower body weight training + cardio
• Mon:  HIIT
• Tues:  plyo + full-body weight training
• Wed:  back weight training + cardio
• Thur: chest and abs weight training + HIIT
• Fri:  arms weight training + cardio
• Sat:  plyo + full-body weight training

Nutrition Goal

• Clean, clean, clean!  My #1 priority for the next 10 weeks is to really focus on and dial in my nutrition.  Clean, whole foods to support my body and intense workouts.   Working on the meal planning for the week.
• Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc.  Refrig restocked with more avocado, flaxseed oil, fresh coconut and salmon.
• New eats = happy tummy.  Making it a goal to try one new recipe a week.  Nutrition can get pretty boring if you eat the same things over and over, so finding 10 new (hopefully yummy) recipes to add to my rotation will do me good.  Turkey muffins in the oven right now and chili planned for tonight.

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Week 2 recap and mini-challenge

Week 2 was TOUGH!!!  Nutrition was kinda out of control due to a bad start in week 2 and things kind of just unraveled from there.  Even though I got in all my exercise, we all know that you can't out exercise a bad diet.  Here's to making week 3 better.

Exercise Goal 

• Keep on going.  Continue my current 12-week exercise program, which will take me into the middle of May. 

• Sun:  OFF DAY
• Mon:  arms and abs weight training + HIIT
• Tues:  plyo + full-body weight training
• Wed: shoulders weight trainig + cardio
• Thur: chest and abs weight training + HIIT
• Fri:  legs + cardio
• Sat:  plyo + full-body weight training

Nutrition Goal

• Clean, clean, clean!  My #1 priority for the next 10 weeks is to really focus on and dial in my nutrition.  Clean, whole foods to support my body and intense workouts.   Eating was a little tough this week.  Even though I planned out all my meals, I didn't stick to the plan and ate out about three times. 
• Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc. Did really good with this goal.  Started adding flaxseed oil to my daily morning shakes and I think I can totally feel the difference in my busted left knee.  It hardly bothers me anymore and I've been able to run without it flaring up.  =)
• New eats = happy tummy.  Making it a goal to try one new recipe a week.  Nutrition can get pretty boring if you eat the same things over and over, so finding 10 new (hopefully yummy) recipes to add to my rotation will do me good.  Got around to trying a new soup recipe but didn't take any pictures.  It was a really really fast prep of tomato sauce, diced tomatoes, beef broth and veggies I had left over in the fridge.  Topped off with chunks of cubed chicken breast and it was pretty yummy.

Mini-challenge

• Do a workout that you don't normally do, mix it up!  Didn't get around to jumping on the spin bike like I wanted to however I tried a bunch of new weight machines at the gym.  Found some new loves! 
  
  

  

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April Goals

Love the Spring/Eastery colors?

1. Weight-train 5-6x/week
• Continue LiveFit (which I LOVE by the way).  6-day splits are getting tough to schedule because of personal training sessions so one week of LiveFit actually takes me about 10 days to complete.  No big deal.
2.  Short-duration (20 - 30 minutes) cardio 5-6x/week
• Phase II of LiveFit adds in cardio to the routine and it's weird how much I've missed it!  Don't get me wrong, I'm a weights girl all the way, but there's nothing like getting your sweat on doing sprints!
3. Keep food calories between 1300 - 1500 on average/week
• Last month I averaged 1600 cals a day with no weight-loss so bringing the cals down a little bit to 1500.  The 1300 - 1500 calorie range does NOT count my supplements (multi-vit, BCAA's, creatine, fish oil, etc.) so with those added in, I'm looking at an extra 150 - 200 calories, bringing my true daily cals up to 1500 - 1700.
4. In bed by 11:30 on weeknights
• Ahh, bed time.  Brings back memories from elementary school days but I'm bringing it back because sleep is just as important as exercise and nutrition.  It's one of those areas I never focused on and lack of sleep could be causing  delayed progress... along with other health issues.  My normal bed time is around 1:00am with a wake-up time of 6:15am.  Gonna try and change that this month.
5. Plan my meals for the week on Sunday
• If you fail to plan, you're planning to fail!  'Nuff said!  Nutrition is the hardest part of the weight-loss journey for me, so I gotta make it as simple as possible to keep on track.  Making a weekly meal plan helps with that.

March Recap
As you can see, I had a tough last week of March... I blame it on Spring break (don't you love how I always blame it on something else... Super Bowl, Valentine's Day, Spring Break... and never me?).  Being free from work for a week meant being free from my normal routine and daily planned meals, too.  At least the month ended with a 1.4 pound loss.  =)

RFSC: Week 2 goals

Week 2 Goals

Exercise Goal 

• Keep on going.  Continue my current 12-week exercise program, which will take me into the middle of May. 

• Sun:  lower body weight training
• Mon:  arms and abs weight training + HIIT
• Tues:  plyo + full-body weight training
• Wed: shoulders weight trainig + cardio
• Thur: chest and abs weight training + HIIT
• Fri:  cardio
• Sat:  plyo + full-body weight training

Nutrition Goal

• Clean, clean, clean!  My #1 priority for the next 10 weeks is to really focus on and dial in my nutrition.  Clean, whole foods to support my body and intense workouts.   Meals planned for the week, done.
• Increase healthy fats.  Definitely need to add more "smart fats" to my diet: salmon, avocado, nuts, olive oil, flaxseeds, coconut oil, etc.  Avocados, almonds, walnuts, fish oil, flaxseed oil, and/or olive oil in every meal!
• New eats = happy tummy.  Making it a goal to try one new recipe a week.  Nutrition can get pretty boring if you eat the same things over and over, so finding 10 new (hopefully yummy) recipes to add to my rotation will do me good.  Have another recipe planned for the middle of the week.  I'm feeling something soupy since the weather has been kinda wet and rainy here.

Mini-challenge

• Do a workout that you don't normally do, mix it up!  I plan to jump on the spin bike to do one of my cardio sessions.  I've only been on a spin bike once so the change will be good.

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Week 1 recap and mini-challenge

Overall week one was good... killed the exercise goals but could have done better with my nutrition.  I  wasn't on my normal schedule and had last week off from work so being home/always out made it tough.  No excuses next week...

Exercise Goal

• Keep on going.  Continue my current 12-week exercise program, which will take me into the middle of May.  Breaking down this goal by writing out exactly what I need to do each day.
• Sun:  back, biceps, and hamstrings weight training + 5-mile hike
• Mon:  hiking
• Tues:  plyo + full-body weight training
• Wed:  shoulders and abs weight training
• Thur:  back weight training + 20 min HIIT
• Fri:OFF DAY  =)
• Sat:  plyo + full body weight training

Nutrition Goal

• Clean, clean, clean!  Planned out my meals for the week and stuck to it for all my meals but a couple.  Not too bad.
• Increase healthy fats.  Stocked up on avocados, salmon, a new to me cooking oil (macadamia nut oil), almond butter, flaxseed oil and coconut oil. 
• New eats = happy tummy.  Tried this recipe (loved it) and also got around to making another new recipe:  salsa chicken.  2 cups salsa + one chopped onion + 3 lbs. chicken, into the slow cooker and set on low for 8 hours.  That's it! 

Week 1 mini-challenge:  try a new fruit or veggie
DONE!

I give you the chayote squash. Sauteed it up with some coconut oil, apples, cinnamon and stevia... yummy!!!