Friday, December 19, 2014
today went great. as far as the program goes, i kinda slacked after 4:00pm and it's 100% due to improper planning.
today was the big unveiling of the time capsule that was "buried" in the space ship reading area in my elementary school's library. i've known about it for weeks, and was even on the committee that planned and executed the event. (it was a success! i'll post about it soon!)
the only problem was i didn't plan out my eating plan for the after-work hours of the day. i left work and went right to the school to put together some photo posters and prepare for the arrival of current and former students, teachers, parents, and members of the community. and funny, wouldn't you know, i got hungry right around the time the event started! luckily, the PTO did a great job of providing refreshments, including a veggie platter, so i went to town on some broccoli, cauliflower, and red peppers. was it a great meal? no, definitely not enough protein, but it was enough to keep me from getting hangry. and, by the time i got home, i was exhausted and pretty much went right to bed.
so, after yesterday's lesson of "always, always listen to your body" i've got another one for today: plan ahead! but -- if you fail to, just do your best and move on.
i'm certainly not going to beat myself up over having a plate of raw veggies and a little dip for dinner, but i know i can do better.
so today i was especially glad that i added some protein bars to my order (of another 30 day cleanse program), because then i can pop one in my purse for occasions like today when i don't plan ahead!
Thursday, December 18, 2014
i've been really enjoying this program so far! i'm impressed i've made it to day 23 without giving up or cheating in a major way.
i have, however, noticed that on workout days, i need to consume some more calories in order to have enough energy to get through the workout. i renewed my 30 day program but added some of the protein bars too so i'll have something on-hand that will be able to provide me with the right protein and nutrients to keep kicking @$$ at the gym.
today was one of those days. i had my supplements in the morning, my morning shake, lunch, almonds in the afternoon, but by the time i got home to change to go to the gym, i just knew i needed more food. i didn't have any great choices, so i just ate a "protein" granola bar that was in the cupboard. it held over my hunger pangs, but i didn't have the extra drive to kill my workout. so, now i know, i need more (good) food to fuel my body.
lesson: always, always listen to your body.
Wednesday, December 17, 2014
day twenty-two was a great day. i woke up ready to start the day.
everything was pretty average, but after i left work i went to the gym and had a great workout. i didn't have a coach today, so i was on my own. (not to be confused with being unsupervised...there were coaches there, just not coaching me. i was in no danger of getting injured!)
i got started with my foam rolling, stretching, and warm up exercises, and there was a energy at the gym that you could just feel. it was a positive, motivating energy as person after person entered the gym. and people just kept coming! it was awesome.
a new contest just started at the gym -- t42, short for 'transform in 42 days'. we had almost 20 non-members join the contest, which is amazing. it takes a lot of guts to join a contest or a gym...and to join a contest at a gym that you're not even a member of (yet!) is so inspiring.
while i was working out there was a class going on, which is what all the people had shown up for. there were probably close to twenty people in the class and sweating along with them kept me motivated. i added a set to all of my exercises and increased my weights on my beast deadlift. i'm not breaking any records lifting 125 lbs, but that's still 30 more pounds than i started the program with -- 9 days ago! i'll be doing that day's program again on friday, so i'll be increasing to 135! #beastmode
i know i've told you before, but i really want to emphasize how important having a quality gym to go to really is. going to the gym for most people is a chore, and some days it is for me too. but that's based on my mood before i enter the doors at kdr fitness. and then i walk in and am greeted by friendly faces -- both friends and coaches -- and everything changes. the energy in our gym is always positive. members are always cheering on other members -- whether it's to finish a tough workout or eek out on last squat. and for me, that makes all the difference in the world.
working out, in and of itself, is a chore. literally -- it's taxing on your body (a.k.a. soreness), it takes time out of your already hectic schedule, and it's exhausting work. BUT -- if you can work out in the proper environment, working out becomes so much less of a chore.
i challenge anyone who wants to start a fitness journey to check out their local gyms and see what makes each one different. whether you choose to go to a 'big box' gym or try out a gym that someone just started in their garage...go with your gut. but, i will say this... if you want personal attention, you probably don't want a big box gym. if you want to learn the why's and how's of working out and nutrition, you probably don't want a big box gym. but if you want to work out with a community of like-minded, working-to-get-healthier, lifting-to-get-stronger, eating-to-perform kind of people...you're probably gonna want to go with the gym that started out in a garage. like kdr fitness. (no kidding, they started in a garage.)
if you ever have any questions about my fitness and weight loss journey or want to learn about the 30 day program i'm following, just email me! =)
wow, three weeks has passed already. who knew it could be this easy?
i'm reminded of the quote "a year from now you'll wish you had started today." since the time will pass anyway...why not try to work a little harder to reach your goals?
there have been hours, days, weeks, months, even years, that i have felt shitty. i either felt fat or unhealthy or like i couldn't do something.
but -- you can always do something.
so today, on this lovely three week mark, while i'm happy i started this three weeks ago...
why didn't i start three months ago???
that's what i want to keep asking people who are interested in the program, but apprehensive. do you want to make a change? then make it!
it's truly that simple.
whether you're about to embark on a fitness journey...or start your own business...or quit your job...or any other scary / intimidating change -- just do it.
you'll never regret taking a chance on yourself.
you'll never regret investing in yourself.
and i know you'll never, ever regret improving yourself.
so...why wait? get on board today! =) email me if you want more info.
Tuesday, December 16, 2014
i'm so impressed that i've made it this far. but truthfully, i feel great, so i'm not surprised that i've made it this far.
and, the more i think about it, the more i'm liking the idea of hopping back on the 30 day program again when i'm done with this one. i might give myself a day or two (and a bottle of wine), but following this plan is terrific. and while i'm looking ahead to the holiday season -- with parties and gatherings galore -- it sounds like a great idea to me to try to be 80-90% compliant with the program and give myself a little leeway for those special events so i'll be able to enjoy a glass (or three) of wine or a cookie or a piece of pie and know i'm not totally throwing myself off my game. i think having the cleansing days thrown in there will help me too...especially if i have a particularly non-compliant meal or day.
hey, i'm being honest! it's the holiday season for goodness sake. in the last couple years, i've either maintained or lost weight during the holidays, so i know i can do this.
(not without the wine though!)
i've also started making out my christmas list. this year i'm hoping for some workout stuff for home -- a 16kg kettlebell (so i can do swings at home!), a resistance band (for many exercises, including aiding my pull-ups on mike's pull-up bar), and one of the new fitbit charge hr. i've used a heart rate monitor before -- one of the traditional ones with a band that goes around your torso and you wear a watch-like monitor. it just hasn't worked for me. i simply cannot get the thing to work through an entire workout. so i gave up on it. but i want one to help track my hard work!
so...what's on your christmas list? wanna try a 30 day cleanse? if you're interested in learning more about the products i'm using and how you can too, just email me!
i love it....i get to relax and see friends and hang out with my husband.
and i hate it....because it's so easy to get off track!
but i really did fine. i'm really enjoying the shakes, especially when i use my nutribullet with some ice and a scoop of peanut butter (teddie's all natural, of course).
mike and i went out to eat twice this weekend, which hasn't happened in awhile. i had delicious salads -- one i must recommend. the spicy thai shrimp salad from applebee's is delicious. spicy shrimp over greens, cabbage, shredded carrots, edamame, sliced almonds, and thai peanut dressing....so yummy.
one thing about going out to eat that is challenging is that there are many, many choices...most of which are choices you should not make. either the portion is too large or it contains too many foods that are not smart choices. luckily, i love salads. now, don't get me wrong, i'm fully aware that you can make a salad a very unhealthy choice if you aren't careful. but usually, i'm a fan of a simple salad with some delicious protein and some kind of vinaigrette. i'm sure the thai peanut dressing at applebee's wasn't the healthiest dressing, but the entire salad was 390 calories, so i don't feel bad. it was yummy. plus, mike had double crunch fried shrimp, so i'm certain i made the better choice.
what about you? is it hard to make good choices when you eat at a restaurant?
Friday, December 12, 2014
day two of the cleanse means i'm over the hump!
yesterday truly went great. was i hungry? yes. but i was always able to curb my appetite with water, tea, and the approved snacks (like the yummy chocolates!). i even did a workout at home with my 20 lb dumbbells. some people think of cleanse days as 'shred days', where they can really go into beast mode during their workouts. i wanted to do something, but i didn't want to overdo it, so i did a rotation of lateral lunges, goblet squats, bent over rows, and overhead presses for about 25 minutes. i threw in 30 burpees too because there's a 30-burpees-a-day-for-30-days challenge at the gym. i certainly wasn't sweating like i do at the gym, but i did exert energy and felt happy i had done something.
today went much like yesterday, but instead of going home after work for a workout, i went to my part time job. it's nice to stay busy on cleanse days because then there is less time to focus on the fact that you're actually not eating much physical food.
i'm looking forward to tomorrow and having my shake. i think when i wake up i'll treat myself to a frozen shake in my nutribullet with a scoop of peanut butter! that is just so yummy and i'm definitely looking forward to it. i'm also looking forward to ordering some vanilla protein to be able to mix with coconut water and pineapple.
okay, now i've just tortured myself on cleanse day by thinking of a bunch of different (and delicous) ways to make a shake!
i'll stop now.
but, you know what i've been thinking? i was planning to follow the whole30 program once my 30 days is up, but i'm contemplating doing this 30 day program again! if i repeat the cleanse again, it will end the week before christmas...which i think is a good thing! i'll set myself up for success throughout the holiday season. there will be cookies and cake and candy galore, and while i love all of those things, i love the thought of reaching my goals more!
originally, my goal was to lose 17 pounds by the end of the year. i've already lost over half of that. why not keep going?
so, that's where i'm headed. down the road of more shakes and cleanse days. and lots of sweating. and grunting. (only because i'll be kicking so much @$$!!)
if you're interested in learning more about the 30 day program, let me know! i'll answer any of your questions and if you want to join, i'll totally help coach you through it. because you can do it. you just have to start!
it's hard...but remember: a year from now you'll wish you started today.
bring on the weekend!