Saturday, August 31, 2013

Quit Talking. Start Doing.

Some times the best way to help people is to keep it real, so that's what I'm going to do in this post. That's one thing all my trainers do, and I greatly appreciate it, even if it's hard to hear sometimes. They always empathize with me, but they also make sure I don't lose focus of reality and the big picture. If they coddled me every time I was frustrated or upset, I probably wouldn't be as successful as I am today.

Please know I didn't have any particular person in mind when I decided to write this post, but when I saw this quote, I couldn't help but think of how often I hear people say things like, "I wish I could do what you are doing.", "I'm at my heaviest, but I can't stick to a diet.", "I've got to quit eating like this, but it's too hard" or the one that I hear the most "I want to lose weight, but I don't have time to do all that." I hear someone almost every day make a comment similar to these. And, I don't know how many times I've told people, you have to start making it a priority and you will be able to do what I've done.

Back in the beginning of my blog, I had a short post regarding the difference between interest and commitment. If you haven't already read it, or if you already did, it might be a good time to go back and check it out. It was one of the motivational quotes and you can click HERE to read it. I encourage you to check it out and then make a commitment to YOURSELF! Remember, you can be interested in something, but unless you are committed to it, you will never get the results you want. So, what are you going to do? I recommend to quit talking about what you would like to do, and start doing it!

Friday, August 30, 2013

Week 2 - 5K Training

Here is the schedule for week 2 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 2 minute walk (4 times)
             1 minute run then 1 minute walk (2 times)
             5 minute cool-down walk

Day 2 - Same as Day 1

Day 3 - 5 minute warm-up walk
             1.5 minute run then 2 minute walk (6 times)
             5 minute cool-down walk

Thursday, August 29, 2013

Just Keep Going

Sorry it's been a few days since I've been on here. My week started off pretty rough and I was frustrated. As most of the people who read my blog are aware, regardless of your own personal health and fitness goals, it can be a challenging and emotional journey. Everyone has moments where they tend to get discouraged, but the important thing is to not completely give up. It's also the reason it's important to surround yourself with people who truly support you. I'm thankful for those people in my life. I received a lot of encouragement from friends, family, and my trainers.

My trainer really earned his pay this week, not just as my trainer, but as my counselor as well. That's something I've always loved about all my trainers, they are always willing to take the time to listen and help me through those difficult moments when all I want to do is give up. They always remind me of how far I've come and all the things I'm capable of doing, that over two years ago I never thought I could do. I had a few talks this week with my trainer and one of my past trainers, which got me through another discouraging moment.

Next week he has me starting a new meal plan, it's a carb cycling plan, and hope this helps start the weight-loss again. Even though the last couple weeks haven't been that great on the scale, I was reminded by multiple people that in the past month I've lost 9 pounds, which is a little over 2 pounds a week. Yeah, the majority was the first week I switched trainers, but none the less that's a great number. And it's like Michael said, there are people who would love to be able to do that!

Something else Michael and I discussed today was doing something for myself, besides working out. I tend to make time for things, but then after a few weeks, I get back to my old routine where it's work and working out. Something I love to do is read, but I just don't make time for it like I should. This is something that could easily be worked into my schedule, and might benefit me in multiple ways. Many times Mike and Steven have talked about things I need to not do right before bed to sleep better, and one is being on the computer. So, after talking with Michael today, thought getting back to reading could be something I do right before I go to bed and maybe it would help me relax. This could benefit me by relieving stress and allowing me to sleep better.

I'm feeling better about things now, and looking forward to starting this new meal plan next week. The most important thing I want people to get out of this post, is you will have rough moments, but just keep going and don't give up!

Monday, August 26, 2013

Weigh-In Update

I'm not sure what's more frustrating, if the scale goes up or it doesn't budge at all! No gain, no loss this week! And it probably didn't help that this whole day has not been the greatest, so it's safe to assume I didn't remain calm and I struggled to stay positive through my workout. I try really hard to not let any negative emotions effect my workouts, so I'm really disappointed in myself I didn't do my best tonight. But, the day is done! I have to let it all go! I just have to push even harder tomorrow!

Sunday, August 25, 2013

Eat Healthy While Eating Out

I've heard people make comments they can't stick to their "diet" when they go out to eat with friends or family, and I used to think the same way. But in reality, it really all comes down to planning.

Last weekend I went out with a friend to a Mexican restaurant and I enjoyed my meal. I planned my day knowing I would be eating some chips and few extra calories. But, because I planned for this, and I considered it my treat meal, I was able to enjoy it and not feel guilty. (and I still lost a little weight that week)

But, then there are times like I had tonight where I wanted to keep it as healthy as possible, yet still enjoy my meal with my family. And, again with a little planning, I was able to do exactly that. I knew yesterday we would be eating at Olive Garden, and I also knew it would be later than I normally eat dinner. I made sure when I walked into the restaurant I knew what I would be ordering. The majority of restaurants, not only have a menu online, but nutritional information as well. I checked out their website and found I was able to have a delicious meal for only 400 calories. It was the Venetian Apricot Chicken (pictured), which was grilled chicken in a apricot citrus sauce and served with broccoli, asparagus, and diced tomatoes. And, because I typically don't eat carbs at night, especially late night, I chose not to eat the bread sticks. This is when people will comment that they can't go to Olive Garden and not eat the bread sticks. Yeah, you can! It comes down to what you really want the most. I didn't need the extra calories or carbs tonight, and I can almost bet the next time I go to Olive Garden they will have bread sticks and I can plan on having one then.

If you are in a mindset that you can't go out and enjoy a meal without going off your "diet", think again! It really comes down to one important factor, and that's planning! I plan as much as possible ahead of time, and then I'm able to enjoy my meal!

Week 1 - 5K Training

I've had a couple people ask if I would share what I will be doing to train for the 2013 Tulsa Run, so each week I will post the schedule and if you want to do this on your own you can. Even if you don't have a run to train for, this is still a good goal to work towards.

The training is three days a week for eight weeks. Even though I have nine weeks until the run, I will start training this week Sunday, Wednesday, and Friday. I will repeat the 8th week to get an extra week in before the run. Here's the schedule for week 1.

Day 1 - 5 minute warm-up walk
             1 minute run then 1.5 minute walk (6 times) for total of 15 minutes
             5 minute cool-down walk

Day 2 - 5 minute warm-up walk
             1 minute run then 1.5 minute walk (8 times) for total of 20 minutes
             5 minute cool-down walk

Day 3 - Same as Day 2

If you have questions on any of the schedule for this week, feel free to send me a message!

Friday, August 23, 2013

It's All About Me

Over the past 2 1/2 years, I've heard snide comments regarding my health and fitness success. Even within the last few weeks, as I was adapting to some major changes at the fitness center, I had people make comments that were hurtful and really discouraging. Most of the time I don't think this is their intent, and as hard as it is at times, I try not to take their comments personal. I can't allow someone else's opinion come between me and my goals. I have to do what's best for me. Because regardless of what other people think, this is my life, my health, and my decisions. IT'S ALL ABOUT ME!!!! And it's okay to make yourself a priority! That's why I've been so successful!

Thursday, August 22, 2013

Excuses = No Results

BAM!!!! There it is! Now what's stopping you? I quit making excuses, and started getting results! Are you ready to do the same?

Recipe - Oats Gone Wild

One of the first things I was ever told by my trainers, is the instant oatmeals that are already flavored are a big no-no. I was told the best thing to do is use plain oatmeal, this way I control what and how much goes into it for flavor. For me personally, it's difficult to get oatmeal to taste delicious, but I have been able to at least get to a point where it tastes good and I can still enjoy it for breakfast.

But, after trying this recipe, courtesy of Michael Watkins, I can say this oatmeal is delicious! For me, he's taken oatmeal to a new level. You can get the recipe off his Facebook page, just click here. I made this for breakfast this morning using my vanilla flavored protein powder. Not only did it taste great, but it was filling and I was ready for my early morning workout!

Tuesday, August 20, 2013

5K Training

This year I will be participating in the Tulsa Run and completing the 5K. Due to a surgery March of last year, and then a leg injury I babied the end of last year and beginning of this year, it has been over a year since I've ran regularly. 

I did get back to some light jogging/running on the treadmill a couple months ago, so I've decided to start back with a basic C25K (Couch to 5K) training program. The app I've downloaded is a 9-week program, which means I can start next week and be ready for race day Saturday October 26th!

My first time to participate in the Tulsa Run was in 2011, and I had a goal to complete the 5K within 45 minutes. I barely made it by crossing the finish line at 44 min. and 50 sec. I would like to beat my time from two years ago; but, as long as I push myself and do my best, I'll be happy with whatever time I end up with. If you are in the Tulsa area, or if there is a local run near you, I encourage you to participate. Download a training app, and get to work! It's a great feeling of accomplishment when you run across that finish line!

Monday, August 19, 2013

Weigh-In Update

Well, it wasn't much this week. I lost just right over half a pound. Wanted more, but I'm staying positive and motivated, because the important thing is the number keeps going down! Within the last few weeks the changes are being noticed by other people, as well as I can tell in my clothes. I made the comment on my personal Facebook page that if my biggest problem is that the majority of my clothes don't fit because they are too big, then my life isn't that bad!

And just a little off topic from the weigh-in update, I'm hoping to get back into posting recipes again. I met with one of the trainers from the Jenks/Riverside location and he educated me on reading labels better, and directed me to some healthy sites for recipes. I hope to try something new this week and be able to post it either Thursday or Friday.

Saturday, August 17, 2013

Excuse vs. Reason

I think this says it all! One thing that helped me in the beginning was I started to recognize the difference between an excuse and a reason. For example, when I had my emergency appendectomy, that was the reason I missed a week of working out. And that was one of the longest weeks of my life! I think I bugged my trainers to death with texts and messages because I was so bored and missed them! But, I didn't use it as an excuse to not participate in a 5K run three weeks later. The doctor released me, so I got out there and ran as much of it as I could.

When I first started working out and eating healthier, I had to take it one day at a time. Now it's all just a part of my normal day. In fact, if I don't make it to the fitness center five days a week for my sessions and cardio, it just doesn't feel right. So, determine if you have reasons or excuses that are keeping you from reaching your health and fitness goals. Because if they are excuses, then you only have yourself to blame for not being successful.

Friday, August 16, 2013

A Little Workout Humor

This is how I feel during my workout.
And then this is how I feel when I actually finish my workout and I've accomplished something! :)

Thursday, August 15, 2013

It Will Be Worth It

After my workout this morning, I couldn't help but think of this quote! The word can't even slipped out of my mouth, which earned me four burpees. Yeah, I'll probably never learn. I asked for some duct tape, but that probably still wouldn't work!

It seems there is always something in my workouts that frustrate me. Sometimes it's because I feel no matter how hard I'm trying, it's still not good enough. But, most of the time it's because I get discouraged with myself when I feel like I'm not going to be able to complete the workout they have planned. There are times I just want to stop and cry.

It's hard sometimes to push through the emotional weaknesses. But when I do, I have not only finished what my trainer has asked of me, but I feel better overall mentally and physically. In these moments, I also tend to think back on the first day I walked into Fitness Together and met with Michael. He did not pretend anything would be easy, but assured me they would pat me on the back when needed and kick my butt when they have to. They have definitely kept that promise; and all the hard work, sweat, and tears have been worth it to be able to reach so many health and fitness goals. So, when you feel like something is becoming difficult in your personal health/fitness journey, just remember it will be worth it!

Tuesday, August 13, 2013

It Won't Come Easy

When I got home from my workout today, on my personal Facebook, this was posted on a page I "like" called "True Activist". Granted this can apply to many things in life. However, from a health and fitness point of view, it really hit home today.

I had an extremely tough workout tonight doing various things with the sled. And, I was double teamed by the trainers! Since the other trainer didn't have a client, he felt the need to assist in my work out and sit on the sled while I did one round of pulling it from one end of the building and then pushing it back down. Weight of sled + 50lbs of weights + weight of trainer = A LOT of weight I'm pushing and pulling, even if it was just one round! I'm just sayin'! :) When I finished the workout and was asked how it was, I couldn't lie and told him it was the toughest by far since he took over my training.

So, when I saw this, it really made me think about all the ways people look for the simple and easy solution to losing weight and becoming healthier. The truth is, there is no magic pill or easy way if you want it to last. Sure, these fad/crash diets may work temporarily, but more than likely it's unhealthy and it will not be permanent. Every session my trainers push me hard, but there are some days it frustrates me, and I'll end up saying some curse words or telling them I hate them at that moment in time. But, when it comes down to it, if I don't feel that way, then they aren't doing their job! There are so many quotes I could include in this post, but I think the most important is this one. So, keep in mind, it won't come easy if you want it to last.

Monday, August 12, 2013

Weigh-In Update

Well, I lost another 1.2 pounds this week, so all these changes are paying off for me! Tomorrow I'm starting a 3-week meal plan. This is one Michael gave me almost two years ago, and I decided it might be a good idea to pull it out again. The first three days are considered detox days, so basically green smoothies for breakfast and veggies for lunch/dinner. Really thankful the smoothies are delicious and I LOVE veggies! Last time I did this meal plan, I lost almost 15 pounds in the three weeks. So, we'll see what happens this time. Considering my sessions and cardio are slightly more intense than the last time I did this, I'm hopeful to be just as successful, if not more! So, check back next Monday for an update of how my first week went!

Saturday, August 10, 2013

Signs You'll Reach Your Goal

I personally believe these are all important in reaching your weight-loss goals, but for me number 5 has to be the most vital. You have to make yourself a priority and not allow other people or things to interfere with your progress. It's okay to be selfish when it comes to your health and fitness. And if the people in your life truly support you, they will respect your decisions and efforts.

Thursday, August 8, 2013

What Can You Control?

Okay, before I dive into the real topic of my post tonight, please bear with me as I brag on myself a bit. Normally I do my sessions in the evenings after work. But, because both Michael and I are working with each other's schedules, today I did my session bright and early. It was still dark outside! It was rough, but I survived. He had me start the session off rowing 5000 meters (approx. 3.1 miles). The most I've done at once was 2000 meters, so this was a challenge. But, not only did I face it, but I kicked butt at it! I completed the 5000 in 23 minutes and 6 seconds. I looked up stats for women who have participated in crossfit competitions, and the average time for a woman to row 5000 meters was around 22 minutes. Not bad for my first time, and it gives me a new goal to shoot for!

Now, onto the topic I want to discuss, "What Can You Control?". This actually derived from a conversation I had with Michael this morning after I finished my workout. I had mentioned to him this week I wanted to lose four pounds, but he wanted to also discuss a goal to meet by the end of August. He gave me his thoughts, and we came to an agreement on a good end of month goal. But, because he knows me well and I tend to over-think sometimes, he also talked about the importance of not stressing.

I'm not sure about other clients, but I really try to take everything my trainers say to heart, because they truly are the professionals. They wouldn't make suggestions or comments that would hinder my health and fitness goals. And today during our talk, he said some things that I've heard before, but for some reason I really pondered on them throughout the day. He told me to just show up for my sessions, watch my diet, and do my cardio and HIIT sessions, because those are the things I can control. But, he also mentioned things I can't control, and I can't let those things discourage me from reaching my goals. It basically comes down to this quote "Focus on what you can control.", then I think everything else will fall into place!

Wednesday, August 7, 2013

Trainers Know Best

When I saw this quote, I really did laugh to myself because it's so true! Over the past couple years I've set many short-term goals, and some of those I failed to hit. And the majority of those times, had I listened to my trainers, I probably would have succeeded in meeting those goals. 

Sometimes I tend to question and doubt the things my trainers ask of me. The main reason being, there are times I still can't believe everything I've accomplished, and I still have doubts in what I'm capable of doing. These are the times when I realize my trainers are more confident in my abilities than I am. That's the great thing about having a personal trainer, when you start doubting yourself, they are there to remind you of everything you have accomplished and everything you can still accomplish. 

If you don't have a personal trainer, I recommend you do one of two things that will allow you to be successful in your health and fitness journey. Obviously, my strongest recommendation is to hire a personal trainer. But, if that's something that you feel wouldn't work for you personally, then the next best thing you can do is to make sure you surround yourself with friends and family who will support and encourage you every step of the way!

Monday, August 5, 2013

Weigh-In Update

This week I only lost .2, not even a half a pound. After losing 7 pounds last week, I was slightly nervous to step on the scale today because I really set the bar high proving I can accomplish anything I set my mind to. And when I saw this picture, it made me realize I can't stress every Monday when I walk in and Michael points to the scale reminding me it's that time. It is what it is, and if I put in the effort and hard work like I should, then the results will show.

And even though I busted my butt in my workouts, completed all my cardio and the 9-minute mission workouts Michael gave me, I knew there were a few other important components to successful weight-loss that I could have focused on a little better. There's so much more to losing weight than just working out. 

Not only does your diet need to be clean, but not eating enough can cause the number on the scale to not decrease, which I missed the majority of my snacks causing my caloric intake to be very low almost everyday. And then of course stress and lack of sleep (which can go hand in hand) can hinder your weight-loss as well. With the doctors appointments, and still not getting results of why I have the random dizzy spells and headaches, just stressed me out more than I should have allowed. The lack of sleep probably stems from the stress, which causes me to not have an appetite. It's almost like a vicious circle that I can't get out of. 

Regardless of what's going on, I have to get all three of these components under control so next Monday I can have another great number to report. Trust me, there's nothing more frustrating than working your ass off during your workouts just to step on the scale and barely see it go down. I know if it's going down, that's a good thing, but as long as there is room for improvement there are no excuses!

Sunday, August 4, 2013

Feeling Of Hardwork

YES!!!! Exactly how I feel! I'm not bragging or anything, but I do kick butt during my workouts! :)

Yesterday there were a few times I wasn't sure if I would be able to keep from throwing up. But, there's no better feeling than when you finish a workout feeling exhausted and beaten, yet so much better than when you walked in!

Thursday, August 1, 2013

A Little Extra Motivation

The past couple days I've woken up with headaches and really didn't want to get out of bed to do what I call my mini morning workout. The owner of the fitness center sent me various workouts that are only 9 minutes. 

Here's part of an e-mail he sent out to his clients yesterday:
I'm typing this email as I wait to board my flight to Denver.

Just now as I was listening to Influence, by Robert Cialdini, I heard something profound:

"Life is hard if you live it the easy way, and life is easy if you live it the hard way"

This made me think of you...

And the reason why is because there is not a CHANCE that you will always WANT to
put yourself through the pain of exercise, or eating healthy foods.

But you still do it, because even if you may not want the temporary pain
 of some pushups.. or greek yoghurt :)

You DO want the consequences that come out of it...

So keep that in mind next time the alarm clock goes for your early morning workout...
or the next time you feel a little "too-tired-to-workout" after your day at the office.

And when it comes to food, remember -> Nothing tastes as good as being lean feels.

See you soon, have an awesome weekend!
When I read this, my instant reply to him was he hit the nail on the head. Then he came back stating it's like he's walking around in my head, which seems scary! :) Yesterday when my alarm went off, I hit snooze telling myself I didn't feel like working out this morning, but then thought to myself that it's only 9 minutes. So I crawled out of bed and did it anyway, and I ended up feeling better afterwards. I felt like that again this morning, so couldn't help but think about this e-mail again. So, I wanted to share this because I know after 2 1/2 years if I still have moments like this, there are others who could use the same encouraging words.