So...

... it's been almost three (3!!!) weeks since I've been back from my trip (which was AMAZING) and here's what's been happening.

I haven't:

• blogged 
• caught up on any blogs
• organized my pictures from my trip yet (over 2000 to go through)
• gotten back to my "normal" eating habits
• gotten back to my exercise routine
• lost any weight since I got back

I have:

•  gained about 5 pounds since before the trip
• quit my job (!!!)
• started working as a personal trainer full time
• been asked to come back to my old job part-time
• BEEN SUPER BUSY but so so happy

Right now, there are so many things going on between the new personal trainer job (so much to learn) and the part-time old job (so much to catch up on whenever I go in) that I haven't had any time to get on the internet.  A lot of my free time is spent creating my clients' programs- which I LOVE doing, - studying for my next personal trainer certification, and organizing my financials to make sure I have enough money for the next couple months.

So far, the decision to leave my comfortable, sit-at-a-desk government job has been the best decision ever!

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. 

Fitness Bucket List

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

(source)

The other month I came across the above picture and LOVED the idea of creating a bucket list of things I want to achieve on this journey.  Not just fitness related, but health related.  If you're not familiar with a bucket list, it's basically a list of things you want to do or achieve before you kick the bucket.

Here's a list of some of the things on my "Health and Fitness Bucket List":

1. do a pull-up
2. attend a Bodypump class
3. go rock climbing
4. run Koko Crater
5. try surfing
6. squat twice my body weight
7. take a cooking class 
8. try a spin class
9. complete a full round of Insanity
10. stand-up paddle boarding
11. join the National Weight Control Registry
12. go on a fitness cruise(!)
13. try Cross Fit
14. get away from all processed foods
15. attend a yoga class
16. compete in a bodybuilding competition
17. go completely Paleo/Primal for a full month
18. become a certified personal trainer...
19. ... with a job
20.  5K Color Run is coming to Hawaii

What's on your health and fitness bucket list?

Motivational Monday: TRUE

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

 I'll repeat myself again.  You canNOT out-train a bad diet.

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.