Tuesday, September 23, 2014

Weigh-in Update

Last week was kind of crazy at work, and this week doesn't appear it's going to be any better, so I wanted to get this posted before I lost track of time and forgot. The week prior Michael had made some changes to my meals, I went back to the basics on my cardio, and lost 7.4 pounds the week before, but this week I ended up gaining 2.8 of that back. I'm still down almost 5 pounds in the last two weeks, so my first initial reactions is to not stress about it. But, still can't help but wonder why, because I followed the exact same meal plan and the only thing I did different was I missed one lunch workout, but I made that up that same evening. So, this week he has me keeping the meals the same, and then he'll make some modifications in my workouts. For me personally, the most frustrating part of my health and fitness journey is when I do everything exactly like I should, but then I don't get the results I think I should or like in this case I gained instead of losing. And this past week it was even more frustrating because I avoided all the extra temptations at work that were for our customer service week. I said no to the bagels/cream cheese, pastries, cake, junk food on snack day, and even gave my goody bags to someone else to eat, and still gained. I mean, if I had gotten off track on my meals or missed several workouts without making them up, I could understand not getting the results I anticipated. I intended to post my update Sunday when I weighed in, but hadn't slept well for a couple days, so when I got home from church I ended up taking a 5 hour nap. And, even though I'm staying really focused this week, I'm not going to worry about my next weigh-in.

I started working on a post yesterday, and hope to get it finished within the next couple days to post. Because I wasn't having the best day yesterday, and I was really cranky, I might need to go back and reword some things so it doesn't come off so harsh. This is my own personal blog, and my initial intent was to be able to share my thoughts and feelings on subjects that I experience in my journey. But because this blog, not only helps myself, but is something that others use for their own motivation it's important for me to present all these things in a way that is realistic yet still inspiring or motivating. I do feel it's important for people to know the true struggles a person will face on such an emotional roller coaster journey, but I do believe how it's presented is just as important. Have a wonderful week and look for the new post within the next couple days!

Sunday, September 14, 2014

Weigh-in Update - Be Persistent

Just a quick weigh-in update, since I missed it last week. I didn't realize I didn't post it until I went to post this weeks. If you've read the last several updates, I've been struggling and going up and down, and last week was one of the ups. I gained a little over three pounds last week. But, this week, after some changes and getting back to some basic cardio I lost 7.4 pounds this week. When I say I've gotten back to basic cardio, it's because my cardio became more HIIT or AMRAP styles of workouts. But, this week I was able to get in four evenings of just basic cardio, where I get in there and do two hours of less intense work on the treadmill or elliptical.
Over the past few weeks, I've also had a few other clients reach out to me who have their own struggles. I am always willing to make time to talk with someone, or even meet up with them, to help through whatever struggles they are having and help them anyway I can. I would rather them reach out to me, than give up. And what I want those individuals, and anyone reading this to realize, is that we will have moments of plateaus, frustrations, weaknesses, cravings, and many other things that go along with our health and fitness journey; but, the important thing is that we don't ever give up. It's typical in the beginning to see quick and great results, but we start to get discouraged when it slows down or we feel like it's getting to be too difficult. But, regardless of how much we struggle or how slow we might think we are going, we can't quit because that will definitely not get the results we are wanting and needing. As I mentioned in a recent post, remember what Michael says to me when I struggle, "Stay strong. Do the work."

Thursday, September 4, 2014

Stay Strong, Do The Work

I’ve been with Fitness Together three and a half years this month, and over that time I’ve noted many Michael Watkins quotes that have gotten me through some tough times. One of the things I respect the most about Michael is how he keeps it real by telling me what I need to hear and not what I want to hear. And one of the best characteristics I have found in Michael as a trainer and friend is that he has a way of saying these things and is still be able to encourage and motivate me. And even when he’s not around, not only do these things pop into my mind as I struggle, but I can hear his voice as if he’s in my head.

One of the things I did in the first year and a half, is I focused A LOT on my cardio. I would be in there twice a day just for cardio doing anywhere from an hour to two hours on the treadmill at a time. I still focus on cardio, and even get it in daily outside my sessions; but this past year and a half I have drifted away from basic cardio such as the treadmill, elliptical, or just going out for a walk and have focused more on HIIT or AMRAP cardio workouts. This isn’t a bad thing, in fact the HIIT workouts can be very effective because they focus on intense intervals of work with very little rest period.

But what I found out yesterday is by getting away from the basic, less intense longer duration cardio, is I lost some of my endurance when it came to the incline intervals I was doing and even the speed and distance. And that’s when (despite how annoying it can be at times….lol) having Michael’s voice inside my head with all the random things he’s said to me over the years, really is beneficial. I didn’t have a lot of time, but I am a strong believer in getting in there and at least doing something, because it’s always better than nothing. So, my plan was to do like an incline interval ladder, where I did my 5-minute warm up, increase the incline by five levels every five minutes until I get to the highest level of 15 and then go back down, then end with a 5-minute cool down. Well, when I was at the level 10, I noticed it was harder than I remembered, but didn’t really worry about it because I was determined to get through the five minutes at that level. But, then……oh my gosh!!!!! Level 15 for five minutes, I really didn’t think I was going to make it. I got to the two minute mark and really thought about decreasing the incline because my legs were just aching so badly. But, I thought no, I can do this. And so I turned my focus on my music that always inspires me and off of the timer and just told myself I have to keep going. Next thing I know, I’m breathing harder and I have sweat running down my face, neck, arms, and I look down and there are just drops of sweat on the treadmill belt. I look at the timer and I still have 90 seconds to go and my first instinct is to just drop the incline back to 10 and do six and a half minutes on a lower level. But, then all of a sudden Michael’s voice popped into my head saying, “Stay strong, do the work.” And since I had my headphones in, not sure if it was loud enough where anyone else heard me, but I just kept repeating that over and over until I finished those last 90 seconds. In the end, I finished just as I planned, and it was rough, but the important thing is I didn’t stop or give into the temptation to make it easier. And what did I learn from this? That I need to get back to doing some basic cardio! :)

The reason I go through this, is because recently I’ve had the honor and opportunity where some other FT clients have reached out to me because they are struggling or have become discouraged with their nutrition or workouts, and I think it’s important for everyone to know that the struggles are real and it’s important we get through them without giving up. Even after three and a half years, I still have moments I struggle mentally, emotionally, and physically, but having an amazing support system through my friends, family, and my FT family, I always get through those difficult times. And I want, not just my FT family, but anyone who struggles within their own health and fitness journey to know that they can always reach out to me. In fact, I would hope they would reach out, especially if they are on the verge of quitting. Being able to inspire and help others in their own journey helps me work hard to be better every day. So, I leave you with a couple of Michael Watkins’ quotes that have helped me get through those moments where I didn’t want to go workout or wanted to stop in the middle of a set, “Your only option is to show up!” and then of course, “Stay strong, do the work!”

Monday, September 1, 2014

September 2014 Challenge - Ab/Core

Sorry about the late post. Here is September's ab/core challenge! Have fun!!! :)

1 15 situps, 5 crunches, 5 leg raises, 10 sec plank 16 REST
2 20 situps, 8 crunches, 8 leg raises, 12 sec plank 17 75 situps, 100 crunches, 45 leg raises, 65 sec plank
3 25 situps, 10 crunches, 10 leg raises, 15 sec plank 18 80 situps, 110 crunches, 48 leg raises, 70 sec plank
4 REST 19 85 situps, 120 crunches, 50 leg raises, 75 sec plank
5 30 situps, 12 crunches, 12 leg raises, 20 sec plank 20 REST
6 25 situps, 15 crunches, 15 leg raises, 25 sec plank 21 90 situps, 130 crunches, 52 leg raises, 80 sec plank
7 40 situps, 20 crunches, 20 leg raises, 30 sec plank 22 95 situps, 140 crunches, 55 leg raises, 85 sec plank
8 REST 23 100 situps, 150 crunches, 58 leg raises, 90 sec plank
9 45 situps, 30 crunches, 30 leg raises, 35 sec plank 24 REST
10 50 situps, 50 crunches, 30 leg raises, 38 sec plank 25 105 situps, 160 crunches, 60 leg raises, 95 sec plank
11 55 situps, 65 crunches, 33 leg raises, 42 sec plank 26 120 situps, 170 crunches, 60 leg raises, 100 sec plank
12 REST 27 115 situps, 180 crunches, 62 leg raises, 110 sec plank
13 60 situps, 75 crunches, 40 leg raises, 50 sec plank 28 REST
14 65 situps, 85 crunches, 42 leg raises, 55 sec plank 29 120 situps, 190 crunches, 62 leg raises, 115 sec plank
15 70 situps, 95 crunches, 42 leg raises, 60 sec plank 30 125 situps, 200 crunches, 65 leg raises, 120 sec plank