Sometimes We Just Need A "Fresh Start"

 

If you've read the last few posts you'll know I've been struggling a bit the past several weeks on the scale. I've been doing my best to stay positive because even though I've been going up and down with the same six pounds, I've improved in other areas such as hitting several new PRs, clothes fitting better, and even people noticing I'm "getting smaller". And even though I know better than anyone we can't only focus on the scale, after a month of going up and down on the scale, making my total weight loss only a half a pound for the month of June, I couldn't help be extremely frustrated and had a minor breakdown. This was mainly because I knew I was going into my sessions and working hard and I was following my meal plan like I should, so I just didn't know what else we could do. One good thing about having such an awesome support system with your trainers and the other clients at Fitness Together, is they understand and get you through these moments.

 

I ended up meeting with Michael, went over my food journal for the month of June and we talked it out. One of the things he mentioned in his message, and after talking with him it really made sense, is we may need to go back to square one. Just going by past experience, he suggested I do all high carb days next week to re-boost my body. He mentioned it seems I need to do this about every four weeks, and the last time I had done this was right before the Advocare challenge. We are also looking at doing my cardio different and he's going to write me some stuff to do in the evenings that I can do from home. This will not only change up what I'm doing, but will probably be good for me to cut back on the evening sessions I've been doing and just do some light to moderate cardio. It will also allow me to hopefully get more and better rest, which has proven to play a factor in weight loss success.

 

After we talked I felt a lot better about moving forward, mainly because I know no matter happened the past few weeks, as long as I continue to do what I'm supposed to do and work hard I'll start getting results again and will eventually hit all my goals. Again, as Michael has told me, "It's not a matter of IF you meet your goals, but WHEN  you meet your goals!". After we talked Michael wrote me a note stating he thinks we need a "fresh start", and I think he's right. I've got my meals planned for next week, will get them prepped tomorrow, and just make sure I give 100% and plus some in all my sessions. And then of course no better way to get a "fresh start" than with new "bitch mittens", aka gloves so my hands wont hurt and to avoid calluses! Ha! Not everyone might get the "bitch mittens" reference, but if you do then I know you're laughing right now because it cracked me up when I saw the note! :) So, regardless if you are six months, a year, three years like myself, or even longer into your health and fitness journey, when you feel stuck and are getting frustrated, don't give up! Just take a step back because you just might need a "fresh start"!

 

I Have Not Failed

Over the past three years I've had moments where I've not been on track as I should have been with my nutrition and cardio, and it typically showed on the scale. As I mentioned in a prior post, those last nine months prior to Michael taking over my training, I had basically plateaued going up and down with the same five pounds. One of the things that I no longer had was someone keeping me accountable. I didn't have to turn in a food journal, I didn't write my workouts down, and I didn't do weekly weigh-ins because no one asked for it so what was the point. At the time I didn't think this was a problem, even though I didn't plan, prep, or journal my food I still did my best to make healthy decisions so I couldn't figure out why I wasn't losing. Of course looking back on it now, I realize, even though I was coming to my sessions with the trainer I wasn't doing what I should be doing outside of that to make sure I was successful. It's amazing at how these few little things keep you accountable and can make a difference in the results you get. There have been times when I've thought to myself, "Man, I've really failed this time." These past few weeks I've been struggling on the scale, but trying to not let it get me down because I know I'm getting results else where. People are making comments I'm getting smaller and I'm hitting new PRs which means I'm getting stronger. This past Saturday when I weighed in I had lost only .2 pounds. Thinking back, I'm still frustrated with my last weigh in, but because I do my food planning and prepping, get to all my sessions and bust ass, and weigh in weekly to keep that accountability, that I've done what I'm supposed to do and worrying about it won't help the situation. I'm participating in a couple challenges that are getting ready to end this week, one is a team challenge and the other is a the Advocare 24 day challenge. The past couple days I've probably been overthinking a lot of things and was getting to the point where I felt I have not only failed myself, but my team for the team challenge. But, after seeing this quote, it put everything back into perspective. I realize I have to just keep doing what I'm doing, and that's show up for my workouts, continue to plan and prep healthy meals, weigh in weekly to keep that accountability, and make any modifications Michael suggests. As long as I keep doing these things, and I never stop trying, then I HAVE NOT FAILED!

July 2014 Challenge - Total Body

Here is the July 2014 total body challenge! A little bit of everything, including burpees! Enjoy! And as always, if you have any questions feel free to shoot me a message!

JULY 2014 - TOTAL BODY CHALLENGE
DAY	EXERCISES	DAY	EXERCISES
1	20 squats, 5 push-ups, 10 crunches, 5 burpees	17	80 squats, 35 push-ups, 40 crunches, 35 burpees
2	25 squats, 8 push-ups, 12 crunches, 8 burpees	18	85 squats, 38 push-ups, 42 crunches, 38 burpees
3	30 squats, 10 push-ups, 15 crunches, 10 burpees	19	90 squats, 40 push-ups, 45 crunches, 40 burpees
4	REST DAY	20	REST DAY
5	35 squats, 12 push-ups, 18 crunches, 12 burpees	21	95 squats, 42 push-ups, 48 crunches, 42 burpees
6	40 squats, 15 push-ups, 20 crunches, 15 burpees	22	100 squats, 45 push-ups, 50 crunches, 45 burpees
7	45 squats, 18 push-ups, 23 crunches, 18 burpees	23	105 squats, 48 push-ups, 52 crunches, 48 burpees
8	REST DAY	24	REST DAY
9	50 squats, 20 push-ups, 25 crunches, 20 burpees	25	110 squats, 50 push-ups, 55 crunches, 50 burpees
10	55 squats, 22 push-ups, 28 crunches, 22 burpees	26	115 squats, 52 push-ups, 58 crunches, 52 burpees
11	60 squats, 25 push-ups, 30 crunches, 25 burpees	27	120 squats, 55 push-ups, 60 crunches, 55 burpees
12	REST DAY	28	REST DAY
13	65 squats, 28 push-ups, 32 crunches, 28 burpees	29	125 squats, 58 push-ups, 62 crunches, 58 burpees
14	70 squats, 30 push-ups, 35 crunches, 30 burpees	30	130 squats, 60 push-ups, 65 crunches, 60 burpees
15	75 squats, 33 push-ups, 38 crunches, 33 burpees	31	135 squats, 65 push-ups, 70 crunches, 65 burpees
16	REST DAY