March 2014 Challenge - Squats

I bet you thought I forgot about the challenge, but I didn't! This month the challenge is squats, which if you're one of Michael Watkins' clients this would be great to incorporate with his "Booty Boot Camp" that kicks off next week March 8th! You can contact him for details. Click here to go directly to the Fitness Together Downtown Facebook page or here for the Fitness Together Jenks/Riverside Facebook page for information. Have fun! :)

MARCH 2014 - SQUAT CHALLENGE
DAY	# OF SQUATS	DAY	# OF SQUATS
1	30	17	130
2	35	18	135
3	40	19	140
4	REST	20	REST
5	50	21	150
6	55	22	155
7	60	23	160
8	REST	24	REST
9	70	25	170
10	75	26	175
11	80	27	180
12	REST	28	REST
13	100	29	185
14	105	30	190
15	110	31	200
16	REST	YOU'RE DONE!!!!

Weigh-in Update - Set Goals

As I mentioned before, I have a goal to lose 5 pounds in 2 weeks. I weighed in today after the first week and I was down 3.8 pounds! That means I only have to lose 1.2 pounds next week to meet my next goal! My total weight loss now is exactly 129 pounds! I put in a lot of hard work this week, but it was really worth it! Keith never once eased up on me, and I greatly appreciate that. Now I'm excited for Michael to get back so we can finish off this goal and then set a new one!

Are You Stuck In Your Comfort Zone?

One of things that's great about having a personal trainer is they are constantly pushing you outside of your comfort zone. For me personally, getting outside of my comfort zone can be difficult, especially if it involves unexpected change.

This week I knew Michael would be out of town and Keith would be training me during my private sessions, so I thought (and the keywords are "I THOUGHT") I was mentally and physically prepared for what he had planned, but I was completely unprepared! Michael and the other trainers push me just as hard, but each trainer is hard in their own way. Monday was my first session with Keith this week, and I walked in their confident it wouldn't be that bad. But, I think he had a point to prove, and he definitely did that! I thought I was going to throw up, and was near tears several times. Then Wednesday, even though I was better prepared, he really pushed me hard with the squats and once again I didn't think I was going to make it through the workout without throwing up. I'm really sore from the two workouts with Keith this week, and still have one more which will be tomorrow.

As I'm reflecting on the past week not having Michael, who is a big part of my comfort zone, I started to think about what all I've accomplished the past three years each time I allowed myself to get out of that comfort zone. As I've mentioned before, I have a goal to lose 5 pounds in two weeks. This Saturday I'll weigh-in and see what I've been able to do within the first week after setting this goal. Don't get me wrong, Michael is constantly pushing me hard and forcing me outside of that comfort zone; but, I think Keith is shoving me outside my comfort zone because he knows what it will take to help me meet my goal. This is one of many examples of why I love the trainers at Fitness Together, they will always give their all to make sure you are successful in your health and fitness journey! If you feel you need that extra push (or shove) to get out of your comfort zone, then I encourage you to contact Michael Watkins or Keith Jacobs at Fitness Together Jenks/Riverside or Fitness Together Downtown and they will be more than happy to help you out with that! Tell them Shui sent you! :)

Who Are You Inspiring?

I didn't intend to post anything tonight, but after having such an inspiring day myself I decided to blog a quick post.


I often get people who tell me they have been inspired by my story and success, and this really means a lot to me. It's a great feeling knowing people are being inspired to become healthier just by what I've been able to accomplish. But, when I find out there are people who I've inspired that I've never met or encountered, that really makes me stop and just ask myself "How is it possible someone like me can make such a difference?".


Today I had some amazing people who reminded me, that even if I don't realize it, there are people watching and following my journey and I'm making a difference. I had a couple other FT clients give me hugs and telling me how proud they are of me going after my goals. And then had a very wonderful and heartfelt talk with one of the other trainers tonight.


But, it's these moments and people who inspire me to keep going. Without these wonderful people, who are such an amazing support system, I'm not sure I can honestly say I would be as successful as I have been. All these moments just remind me that I really never know who is watching, and if sharing all my ups and downs is inspiring people to become healthier, then it's all worth it!

Weigh-in Update - Staying Focused

Well, I'm very excited to say I hit my goal for this week! I lost 2 pounds, which means I lost 6.3 pounds in the last two weeks after Michael made some changes for me. I'm at the lowest I've been in a VERY long time. I now have a goal to lose 5 pounds in the next two weeks. In order to do this I will have to work hard and stay focused. And when I have those moments I want to stop, or think I can't do anymore, that's when I'll need to remember what I'm working towards and how satisfied I'll feel when I succeed. March 5th will be my 3rd year anniversary with Fitness Together, and I can't think of a better way to celebrate it than by conquering this goal!

Weigh-in Update - Trust The Process

"Trust the process!" That's the advice Michael gives me whenever I'm express any type of concern when it's time to change something up in my health and fitness plan. I trust him 100%, but still have times he has to reassure me everything will be fine. And, once again by taking his advice and trusting in the process, he proved the process works!


I've been doing the carb cycling meal plan since last November, and I LOVE it! I've had successful weeks, but just like anything, your body adapts and we would modify the meal plan slightly to change it up some so I could continue to get results. But, when he decided it was time to "boost" my body again and do a whole week of high carb days, that made me slightly nervous. That's when he reminded me I have to "trust the process".


So, a couple weeks ago he had me do a whole week of all high carb days. Then, this past week I went back to the normal carb cycling where I only had three high carb days. And what exactly did that end up doing for me? Well, not only did I get a few compliments this week that I was looking skinnier, but I actually lost 4.3 pounds in one week! So, with that, I now have a goal to lose 2 pounds this next week. With next week being the last week of the Mexico Meltdown challenge, continuing my carb cycling meal plan, and continuing to trust the process, I have no doubt I'll exceed that goal! All I can say is all next week it will be nothing but BEAST MODE for me!

February Challenge - Plank

This month we are planking! Hope you join me in this challenge! I'm including pictures to demonstrate two possible ways to hold the plank position. You can modify both of these by dropping to your knees. If you have any questions on the challenge, feel free to shoot me a message or e-mail.

February 2014 - Plank Challenge
Day	Time	Day	Time
1	20 sec	15	REST
2	20 sec	16	1 min 45 sec
3	25 sec	17	2 min
4	30 sec	18	2 min
5	40 sec	19	2 min 15 sec
6	45 sec	20	2 min 15 sec
7	1 min	21	2 min 30 sec
8	REST	22	REST
9	1 min	23	2 min 30 sec
10	1 min 15 sec	24	2 min 40 sec
11	1 min 20 sec	25	2 min 45 sec
12	1 min 30 sec	26	2 min 50 sec
13	1 min 40 sec	27	2 min 55 sec
14	1 min 45 sec	28	3 min