Sunday, September 29, 2013

I'm Dedicated - Not Obsessed

I love this quote! I have been told many times that I'm becoming obsessed with my workouts. The majority of the time it doesn't bother me and I let it go, but there are times when I really want to tell the person off. I've had people tell me I shouldn't workout so much, or I shouldn't let my trainers be so hard on me. I even had one lady tell me I was wasting my time with a personal trainer. Of course these are the people bitching about still being overweight and not able to control what they eat, while all my hard work is reflecting in how I look and feel. 

So, these people want to say I'm obsessed with working out? That's fine, because regardless of what they say or do, I'll continue to do whatever I have to do in order to become healthier. And as I succeed at reaching each of my goals, I'll know it's my DEDICATION that has helped me conquer every challenge set before me.

Saturday, September 28, 2013

Weigh-In Update - Down Is Down

Throughout the week Michael will weigh me just for his knowledge, I don't get to look at the scale except for on my official weigh-in day, which is Saturday. And even though I followed my meal plan just as I have since starting it, I had a feeling this week I would either gain or not lose much. When I went into weigh this morning, I really was wishing this was a day I didn't have to look at the scales. And the feeling I had was right, I only lost 0.2 this week. Looking back on my week, I think there are two things that impacted my progress this week. I had a stressful and busy week at work that I allowed to effect my attitude, and that carried over into my workouts, especially the beginning of the week. I know I didn't push myself as much as I could have, plus I had a few days I didn't sleep well either. But, I'm staying positive and not worrying about it. It's like Michael said, down is down. So, now I move on to next week and focus on not letting the stress from work carry over into my workouts or any other parts of my life.

Wednesday, September 25, 2013


A few times a week someone makes a comment regarding how well I'm doing with my weight-loss and wish they had the self-control I have. And then there are some they think this has become something that is always an easy process for me. Obviously after going through many changes in how I eat and workout, my old habits have been replaced with new healthier habits, but I still encounter temptations on a daily basis.

We had a company picnic today and there were a couple people serving that questioned the fact I didn't want a serving of everything they offered. Had I done that, my plate would have had brisket, smoked turkey, baked beans, coleslaw, bread, and cookies. For me, eating all this is not only not in my meal plan, but it's not necessary. So, being my high carb day, I chose the smoked turkey for my protein, small serving of the beans for my healthy carb, and then I had a few pickles/onions on the side. I said no to the slaw, bread, and cookies and I was satisfied with my meal.

But, to my main point regarding temptations (and the inserted picture), after I did my cardio today I went back to the office to be available for the work phone for a couple hours. And being I'm the only one there at the time, it was quiet and I had some time where I was able to just kind of think about things. I had went to the copier and as I came back I passed what we call our "Sugar Shack" and I thought this is a perfect example of how temptations are always around, and it's not always easy for me. As you can see this has everything from pop tarts, donuts, chips, crackers, candy bars, cookies, and I'm sure I'm missing something. But, what I want to point out is I took this picture standing in the doorway of my office, so you can imagine how often I pass this. For me personally, this is exactly why it's important for me to plan my daily snacks and meals. If I don't, then I'm tempted to grab something out of here, and that's not going to help me reach my end of year goal. So, yes it has become easier for me not to give into these temptations; but, the fact of the matter is, they will always be there and I have to decide what I want the most.

Tuesday, September 24, 2013

Should I Workout Today?

Well, I guess it can't get any easier than this. After having a weekend where I didn't feel well, and then having the last couple days of work where it seems everything is going wrong, I've been more tempted to just go home instead of working out.

Monday I already had a scheduled session, so even though I was cranky and whiny, I went anyway. Michael made sure to keep me in line and focused on my workout, and then I ended up leaving there feeling better. Today, after another crazy day, I really didn't feel like going in and doing cardio. And I almost didn't, but I had my workout clothes, and I knew if I would just go do it, I would feel better. So, I went and did a 1000 rep cardio circuit, that included five rounds of six different exercises. In the middle of the third round I really questioned what I was thinking, but then remembered my end of year goal I set for myself, and so I pushed through it and completed what I set out to do for my cardio.

When I saw this, simple yet effective flow chart, it seemed like a perfect tool for me to stay focused and on track. I'm going to print this out and hang it in my office, so when I do have those days where I'm tempted to just go home instead of working out, then I'll have this as a reminder of what I really should do, and that is go workout. I know in the end, even if I get frustrated at myself or Michael, I'll be glad I chose to workout and will feel better afterwards.

Monday, September 23, 2013

Client/Trainer Relationships

When you go the personal trainer route, just as I have, chances are as you work with them for an extensive amount of time your relationships tend to grow. You start out as client/trainer, then you start to build a trust with them that allows you to form a friendship, then if you're really lucky like I have been, they become more like family. But, more importantly, this develops into something where the two of you are able to keep it real, which can only benefit you in your health and fitness journey. 

I've been fortunate enough to work with some amazing trainers, past and present, and friendships have developed with them all. Mike (I miss him greatly, but we still talk all the time and we support each other), Michael, and Steven have been with me since the beginning and these three have become like the little brothers I've always wanted that my parents refuse to give me. See, I didn't get everything I wanted when I was a kid! :) But, the most important thing, is we have developed a relationship where we can talk to each other about anything. Mike used to tell me all the time, "you don't pay for sympathy". Both him and Michael have told me many times, "you can hate me now, we'll be friends later". And Steven, well, he just wants to confuse the hell out of me so he'll say random things that gets me frustrated to a point where I get the most out of my workout.

Below is one of my Facebook status Michael shared on his page as "realtalk". This past weekend I wasn't feeling well, today sucked big time at work, and I went in there whining and complaining hoping he might go easy on me. But, as you can tell from the conversation, it was just the opposite. And if you really think about it, regardless of how it may appear, this really is the best thing a trainer can do for a client. Keep it real and push them hard in their session. For these 45 minutes, even though I may wish he would just be sympathetic, he has to be my trainer first. Because when it's all said and done, at the moment when you need it the most, the best trainers will keep it real with you. They will tell you to get your ass to work, we can talk later! And that's what I appreciate the most about my trainers.

Saturday, September 21, 2013

Weigh-In Update

Another successful week on the scale! I'm down another 1.2 pounds. Not only am I feeling better, but changes are being noticed by many people, which always helps keep me motivated. Going through the week I had moments when I struggled, and even had a couple mornings I wanted to go back to sleep instead of going in and doing my cardio. Of course, I always pushed the thought out of my mind and went into the fitness center. And as usual, I felt better afterwards. And after weighing in today, I'm glad I did! I was able to look back on this week and realize all my hard work paid off! There are some things worth fighting for, and one of them is your health. I'm definitely on the right road to meeting my end of year goal and I couldn't be more proud of myself!

Tuesday, September 17, 2013

We All Need A Reality Check Sometimes

What's the best way to motivate someone?
Keep it simple and real!


Monday, September 16, 2013

6 Steps To Proven Success - Step Three

Okay, we are half way there! Click here to go directly to Michael's link for step three to success! For me personally, I'm on the right path of meeting my goal by the end of 2013!

Sunday, September 15, 2013

I Choose...What's Best For Me

People often ask me how I've been so successful with my weight-loss, and the truth is I just started to do what was best for me. That means I no longer did things to please everyone else. I started to make decisions that would allow me to take my life back and be happy. I quit worrying if someone would be offended or upset if I missed a family get-together; or if a friend would be mad if I said no when they wanted to hang out. That doesn't mean I don't make time for my family and friends, because having that balanced into your life is important. But, that just means I may have to miss out on some of these things from time to time because of what might be best for me. 

Unfortunately, there are times when people in my life, or new people that come into my life, don't understand why I have this mind-set and tend to think I'm selfish. And, that's okay, because maybe I am being a little selfish and there's nothing wrong with making sure I'm taking care of myself first. The people who truly care about me will understand and support me; the people who don't, I don't need that type of negativity and discouragement in my life any way. So, if you are trying to choose what's best for you, just make sure you don't let the opinions of others effect your decisions that could hinder your success. Remember, it's your life and you're the one that has to live it, so do what's right for you!

Saturday, September 14, 2013

Weigh-In Update - Self Discipline

I'm finishing up my second week on this carb cycling meal plan Michael had me try, and I lost another 1.2 pounds this week. Allow me to break it down to illustrate what that means in the overall scheme of things.

In the last two weeks I've lost a total of 4.2 pounds.
In the last eight weeks I've lost a total of 13.2 pounds.
And, in the last 2 1/2 years I've lost a total of 117.8 pounds! Yeah, I'm counting the tenths, those are hard to earn also! :)

But, it really does come down to hard work and self discipline. Even after 2 1/2 years, it still comes down to a mental thought process for me. Yesterday is a great example. My nephew was staying the night so my family ordered pizza. Not only was yesterday my low carb day and also the day before I weighed in, but pizza is my all time favorite food. I really wanted to have pizza last night with my family, but instead I went through the whole mental process and ate my turkey breast and veggies. When it came down to it, I knew what I wanted the most, and that was to see a lower number on the scale. I knew eating pizza the night before probably wouldn't help me any. Besides, I can eat pizza on my reward meal I have coming up soon. Last I checked, we're not in short supply of pizza options, so I think holding off a couple days won't hurt me any. And as you can see, it paid off! Now I'm one step closer to reaching my end of year goal!

Friday, September 13, 2013

6 Steps To Proven Success - Step Two

Now, for step two to ensure your success. You can click here to go directly to Michael's link to expand on step one.

My Recent Personal Goal

A couple days ago I mentioned I had set a goal for myself, and that is to lose 35 pounds by the end of the year. Not only is this a major goal for me because I'll finally be under that 200 pound mark, but it's realistically attainable. Another reason I'm excited, is because when I succeed and hit this goal, I'll be at a place where I hope to be able to set a final healthy weight goal. So, not only am I going to kick my goal in the face, I'm going in hard swinging and punching!

Wednesday, September 11, 2013

6 Steps to Proven Success - Step One

This is something I'm doing and wanted to share the information so if anyone else has something they would like to achieve, this can help guide you in how to set the goal and how to get there. Now, Michael can some times be a tease, so right now all we get is step one, so keep an eye out for step two later today or tomorrow. You can click here to go to his link to get more details on step one, setting your goal. I've already set my goal, and I'm excited to crush it!

Tuesday, September 10, 2013

Don't Let Others Control You

This past week has been a really good week for me in regards to staying positive and feeling better about how I'm moving forward with my health and fitness journey. I tend to let other people's opinions bring me down sometimes. I allowed someone else's opinion, not even about me, upset me today. But, then the more I thought about it, the more I thought, I can't let this bring me down. This isn't even my problem, so why worry about it. So, I shrugged it off and went on about my day. I have too much going on at work, my health and fitness is moving in a positive direction, and I need to be happy for myself and not worry about what others think. And even though I had a rough start to my day by spilling very hot coffee on my hand and burning it, a VERY tough workout, and a crazy day at work, I still ended my day with a positive attitude because I let all these negative thoughts and feelings go. I can't let someone else's behavior control my mood. It really felt good to not worry about the things I can't control. Now, those that know me well, know this can become a challenge for me and there's no doubt I'll let my emotions get the best of me. But until that day, if I can just focus on what I can control, and not worry about the petty things I can't, then I will probably be able to end more of my days feeling positive than discouraged.

Monday, September 9, 2013

Nothing Will Stop Me!!!!

If you have been following my blog, then you are aware of my ups and downs of my health and fitness journey; and you can probably relate as you go through your own journey. There are times when I struggle and wonder if it's worth continuing, and then there are the moments like now where I feel nothing can stop me from reaching my goals! Even though work is kind of crazy, and it's going to get even crazier come next month, this truly is one of my high points of my journey.

As I mentioned before, I started a new meal plan last week, and I lost three pounds when I weighed in this past Saturday. But, something I noticed today, is I'm feeling better overall. I'm sleeping better, which means I'm waking up in a better mood (and I'm sure my co-workers appreciate that). I feel like I have more energy and I'm more focused. I'm excited about dominating this meal plan, along with my workouts, to see what kind of goals I can achieve.

Over the past couple weeks I've had a few people make comments regarding some things that help me stay focused and on track. One of the things I'm asked about the most is my Fitness Together bracelet (the opposite side says Live F.I.T.). I've been wearing this for the last several weeks, taking it off only to shower and sleep, other than that it's on my wrist as a reminder to make the best decisions. This is something Michael will give his clients, and maybe I'm a bit more excited about it than the typical client; but I'm not a typical client or person. I've had some days where I was frustrated and upset, but this bracelet has really helped me stay focused and motivated. I can't tell you how many times I've been in the middle of a session or cardio where I'm getting tired and when I see this bracelet, it gets me refocused on what my goal is and why I'm working so hard. Yeah, it also helps having your trainer right there telling you not to stop, you've got this, and all those other encouraging things they say when you feel like you don't have any more to give. And today it reminded me that no matter what obstacles I face, as long as I'm wearing this bracelet I'll always be reminded to Live F.I.T (Focused. Inspired. Tenacious.), and there will be nothing that will stop me from reaching my goals!

Saturday, September 7, 2013

Week 3 - 5K Training

Here is the schedule for week 3 in the 5K training program I'm doing. If you have questions on any of the schedule, feel free to send me a message!

Day 1
5 minute warm-up walk
1.5 minute run then 1.5 minute walk (1 time)
2.5 minute run then 2.5 minute walk (2 times)
1.5 minute run then 1.5 minute walk (1 time)
5 minute cool-down walk

Day 2
Same as Day 1

Day 3
5 minute warm-up walk
2 minute run then 2 minute walk (1 time)
3 minute run then 3 minute walk (2 times)
2 minute run then 2 minute walk (1 time)
5 minute cool-down run

Feel Like Giving Up? Read This First!

I LOVE THIS!!!!! Today I weighed-in and found that all the hard work I've done since my last weigh-in paid off. I lost three pounds exactly, and I was so nervous when I stepped on the scale this morning. Even though I still have a ways to go before I hit my ultimate goal weight, focusing on the smaller goals will make it easier. Now, of course knowing I actually lost weight since starting this new meal plan, I'm even more excited and motivated. But, I know I'll hit a rough patch again, just because that's all part of the journey. I'll have days when I'm frustrated and probably wonder if it's worth it and feel like giving up. I was frustrated yesterday at the end of my workout and even had a few tears.  But keeping an image like this in mind, having the encouragement and support of all the people in my life, and continuing to kick ass in my workouts, I have no doubt when I have these weak moments, I'll get back on track quickly and one day see that ultimate goal weight I've been working so hard for!

And just to put the last several weeks into perspective, I've lost 12 pounds in the past seven weeks! I've also received so many compliments because other people are seeing the changes. When I start feeling like I'm no longer making progress, I need to remember moments like this. Remember what you're working so hard for, and whatever you do, don't give up!

Thursday, September 5, 2013

3 Simple Rules In Life

So, obviously this is something that can apply to about anything in life, but it's good advice to apply to your health and fitness goals as well.

If you want to lose weight and become healthier, then YOU have to go after it! No one can or will do it for you. You can surround yourself with people who can support and help you, but when it comes down to it, it's all up to you to make it happen!

Ask, ask, ask, ask! I can't stress that enough! I'm constantly asking my trainers questions. This is the only way you will grow in your health and fitness journey. The more you know, the more you'll be able to make the healthiest choices.

You have to move forward in order to grow as a person as well. This is something I'm going through myself right now. When Mike left, and as hard as it was, I continued to move forward with the help of Michael. I knew I couldn't just stop going, Mike wouldn't have wanted that either, but I had to keep pushing myself hard so I can hit my goals. Over the past few weeks, I have really thought about all the changes I've been through, and realized I would probably be in the same place had I not had to face the changes. Looking back, I believe I became comfortable in the atmosphere I was in and my body was probably in that same mode. I was going up and down with the same few pounds. So, by moving forward when things seemed to be going bad, I've started to see results again and feeling good about where I'm headed.

I miss Mike greatly, and he's an amazing trainer, but I also know as my friend he's still supporting and encouraging me to continue kicking ass in my workouts. Knowing he's doing well on his own has helped me tremendously! I see a bright future for him and very proud of how he's moving forward. And knowing regardless of what ever happens, I'll always have the friendship of both Mike and Michael, and that's more important than anything!

Tuesday, September 3, 2013

Focus On Progress

One of the habits I'm having the hardest time breaking, is that I want to do everything perfect! When I'm doing an exercise, especially if it's one I've never done before, I'll do a couple reps, look at the trainer, and say "Am I doing it right?". Even though they always tell me, don't worry about it, they'll let me know if I'm doing it wrong, I will repeatedly ask them this question. I'm not sure how many times I asked Michael this question tonight, since I only have to do extra burpees for saying the word can't. (And just FYI - I earned 12 burpees today using that dang word!) I've even sent two e-mails already tonight to him because now I'm not sure if I'm making the right selections for my proteins, healthy fats, and smart carbs on this new meal plan.

I was sorting through the different motivational quotes, and when I saw this one, I couldn't help but think of how I'm constantly striving for perfection instead of focusing on my progress. I know it's not about being perfect, but because I feel if I don't get results or progress each week, then I'm doing something wrong. I know this is something I really have to work on, and in the meantime I'm sure I'll be driving Michael bonkers with all kinds of questions. But, just like everything else I tend to over analyze, I will end up looking back and thinking to myself, "Why did I stress about this?".

Monday, September 2, 2013

Fad Diets = Health Risk

I've mentioned before in a prior post how fad diets might get you some quick results, but they will be temporary. But, not only are they not sustainable, there are some that can actually be more of a risk for your body and health.

I intended to get on here and talk how it's possible to enjoy your holiday cookouts and gatherings, and still not feel like you over indulged. But, when I came across this one particular fad diet, The ABC Diet Plan, I decided to post about the importance of eating healthy and working out regularly, regardless if it's a holiday or not.

The idea of this fad diet is to trick the body's metabolism. HOWEVER, this particular fad diet, is NOT the way to go if you want to trick your body! The calorie intake per day ranges from 0 (yes, they have 5 days where you get ZERO calories) up to 800 calories. Of course, there is only one day with 800, all the others are 500 or less. This is probably the most ridiculous fad diet I've come across. I want to highlight some of the article, including the chart that shows what your calorie intake should be each day.

"The ABC diet is not advised by many diet experts..."
"Some people who go through this diet they find it extremely effective, however not for long, as after completion they gain most of their weight back and end up in a worst state then before they started it."
"ABC diet like every low calorie health diet is risky, as you don’t actually loose body fat as it appears but water instead. During the diet period your body will get use to save energy as the calorie intake is minimal. When you finish the ABC diet your body will continue to save the calories and store even more body fat than before, therefore you actually gain more weight than you lost."
And then of course the following additional risks:
  • Malnutrition
  • Fatigue
  • A learned obsession with calories, fat and sugar intakes
  • Paranoia
  • Sensitivity to cold temperatures
  • Depression
  • An increased likelihood to participate in other dangerous eating rituals

I completely understand the body needs to be tricked at times. Our body's get used to the same nutrition or workouts, and changing these things up can help you trigger that weight-loss you are needing. I'm going through that right now. For several months I basically wasn't doing anything on the scale, just going up and down with the same few pounds. But, four weeks ago, my whole body was put into shock and it showed that first week. I changed trainers, which changed how I worked out in my sessions and my cardio, and I lost seven pounds that first week! And now we are looking at making some adjustments on my nutrition, and I'm starting a new meal plan tomorrow.

The important thing to keep in mind, is it's okay to trick your body, but make sure you are making smart and healthy choices. Yet again, another reason it's good to have a personal trainer. They will help you make the changes needed to get the results you want in a safe and healthy way. I can't stress enough how important it is to not get sucked into these fad diets. All I ask, is if you feel some fad diet is your last hope, please contact me directly. I personally may not know what you need, but I definitely know people who do and they can help!