Tag Archives: fitness

100 Days of Active, Round 2

If you’ve been following the blog for any length of time, then you’ll remember my failed attempt at 100 Days of Active last year. Last year, the idea was to be active everyday in the days leading up to my birthday.

Well, it didn’t happen. I tried. But not hard enough.

So, I’m bringing it back. For no other reason than to give me a good goal, and something to keep me moving.

100 days of active

I’ll be tracking it on here. But I’m not going to be doing it daily. I’ll check in once a week with my weekly activities, and weigh in.

Now you’re probably thinking “Is it 100 straight days?” and the answer is yes. The last time I tried this, I gave myself leeway to skip doing anything active on certain days. Which led to failure. Yes, my goal is something active everyday for 100 days.

30 minutes of activity every day for the next 100 days. Now, it doesn’t mean a hard workout every day. It could be something as simple as a lunchtime walk. But the idea is get me in the mindset of making time for exercise in a busy schedule.

This will run just about 14 weeks. I think it’s like 2 days over. So I’m planning out the first 8 weeks. Weigh in’s will be on Thursday, and the posts will be on Thursdays.

I like having a schedule. Otherwise, I can’t handle life.

The first 50-ish days of 100 Days of Active

Week 1: March 5 – March 11 (Yes. It starts tomorrow!)

Week 2: March 12 – March 18

Week 3: March 19 – March 25

Week 4: March 26 – April 1 – We leave for Las Vegas on March 30th. Essentially my 100 Days of Active for the days we are there, will be walking all over the strip. Seriously.

Week 5: April 2 – April 8 – We are back on April 4th from Las Vegas.

Week 6: April 9 – April 15

Week 7: April 16 – April 22

Week 8: April 23 – April 29

So for the first week or two, I anticipate being very cranky. More because I plan on trying to force myself out of bed in the morning to try to get a walk in on the treadmill when I can. And I really like sleep.

I hope you follow along. This will be a hard, but really good, challenge for me. I need it. I need to force myself to get active and doing something like this will remind me that it’s not about having time, it’s about making time.

I’ll be posting images throughout the challenge on instagram (follow me!) and will be using the hashtag #100daysofactive.

Wish me luck. Here we go!

New Signature

 

Weekly Workouts and Weigh-In! {8/11/14 – 8/17/14}

Here is the first Weekly Workouts and Weigh-In post. Not the best week, but it’s okay. This coming week will be better!

Monday, 8/11/14 – 40 minutes Elliptical workout – 3.37 miles: This was the first day back at the gym in quite some time, and my first day working out in over a month. I didn’t want to overdo it on my foot on my first day back, so I kept the resistance low and focused more on time. I was happy to see that I could still go for 40 minutes at a pretty good clip and not want to die. So, the cardio that I built up running hasn’t disappeared entirely!

 Tuesday, 8/12/14: 35 minute Elliptical Workout – 2.88 miles: I definitely was not feeling the gym. The second day is always the hardest for me, and this day was no exception. But I forced myself out of bed and to the gym. Not a super intense workout, but I felt good because at least it was something for the day. I had every intention of starting to incorporate weights this day, but by the time I was done with elliptical, I just wanted coffee.

 Wednesday, 8/13/14: Planned rest day.

Thursday, 8/14/14: 2.5 mile lunchtime walk – I had every intention to get up and go to the gym, but I was exhausted. For no reason. But I walked 2.5 miles at lunch to make up for it!

Friday, 8/15/14: I had my gym clothes ready to go, but after a night of not much sleep again, I decided to stay and bed and sleep. I have photo shoots all weekend long, so I knew I’d be getting some exercise with those with the amount of walking, squatting, etc. I would be doing.

Saturday, 8/16/14: Photo shoots in the evening

Sunday. 8/17/14: Absolutely nothing

Overall, I didn’t exercise nearly as much as I had originally planned. But, I was happy with the few days I did. This coming week will definitely be more exercise overall. I’m making it happen!

Weekly Weight-In

Starting Weight {8/11/14} – 199.0/BF: 44.0%

Week 1 Weigh In {8/15/14} – 196.0/BF:44.2%

Change so far (even though I know it’s only 4 days… next week will be a full week!) – 3 lbs.

I know most of this is water weight, just from changing up my diet, but 3 lbs is still a loss and that makes me happy!

 

Top 10 Reasons to Try a Triathlon

Today on the blog is a guest post from one of my SweatPink sisters, Michelle at IronWoman Strong. And we’re talking Triathlons. Make sure to head over to her blog and show her some love :)

Triathlon.

SwimBikeRun

That is a sport for extreme athletes, right? Wrong. Very wrong.

I started training for triathlons a year ago after getting married. I went from couch to triathlon addict in two seconds flat! Since then I have grown both physically and mentally. There are so many amazing reasons to get into this sport but let’s just start with 10!

Here are the TOP 10 reasons you should try a triathlon.

1. Try something new

It’s always nice to get out of the mundane so if you have never raced in a triathlon it will be new and excited for you.

2. Sense of accomplishment

There is nothing more satisfying than training hard for a race and then crossing the finish line. It gives you such a sense of accomplishment. The great thing is that the accomplishment is yours forever. No one can take it away!

3. You don’t have to be great in just one sport

Triathlon consists of three disciplines – swim, bike and run. If you aren’t a great swimmer, then you can make up time in the bike or run. Or vice-versa in any of the three!

Triathlon

4. Good influence on others

This is especially true if you have children. They watch and learn from you. If you are out there trying something new and working hard, it will show them that they too can reach for hard things. You never know who you are influencing and motivation when you are working out.

5. Never get bored

You have three sports to choose from when you are training. This keeps you from getting bored with doing the same workout over and over again. Already ran 3 times this week…bike or swim. It will break up the monotony of workouts.

6. Community

The triathlon community is extremely close and very welcoming. Find a local tri club to train with and you will never be short of training partners, advice and friendship.

swim bike run st louisMy local tri club is Swim Bike Run of St. Louis!

7. It’s cool

Who doesn’t want to say, “Oh, hey…I did a triathlon this weekend.”? Major cool points for doing stepping outside the box and doing something new!

8. Get into shape

With three disciplines to train, you are likely to feel healthier and fit. It is hard to eat bad food when you just ran 4 or 5 miles. Triathlon tends to clean up your diet without you noticing.

9. Expand your fitness

If you are a gym rat, then getting outside and running will only improve your overall fitness. Triathlon is great for cross training and allowing your body to build endurance.

10. It’s Fun

Seriously…triathlon is fun. You get to swim around, then go for a little bike and then a run. What’s not to love?

This is an official warning

For those brave enough to attempt a triathlon and do something awesome – triathlons are addicting.

You have been warned!

If you would like to know more about me and my journey on becoming an Ironman triathlete, please follow me!

Website/blog: Ironwoman Strong

Instagram: @Ironwomanstrong

Twitter: @Ironwomanstrong

Pinterest: Trispiration

Michelle

I SweatPink.

Okay. I just want to say…..

I RAN 10.5 MINUTES WITHOUT STOPPING TODAY.

This could very well have made my day. This is something I have been working SO hard for. Like insanely hard. And I did it.

I couldn’t wait to share it with the world, and by world, I mean social media.

I wrote up a quick post on the SweatPink Ambassadors group page on Facebook and was astounded at the response I received. My milestone was huge to me, but I expected just a few people to like the status.

It’s not their victory. In fact, many of them have been runners for years. Running 10 minutes is a warm-up to them. I just needed to share it some place. And I knew that place would at least get my excitement. Even if no one responded. It was at least in the right venue.

And before I knew it, the alerts on my iPhone were blowing up.

Facebook Post

Over 180 likes, and amazing words of encouragement and congratulations, were being sent my way. And those numbers continue to climb.

Words reminding me that no milestone is too small or too silly. It’s a milestone and it’s MY milestone.

Words that reminded me to never compare my journey to others. It’s my journey, and no one elses.

Words that motivated me to do it again tomorrow.

Words that reminded me why I applied to be a SweatPink ambassador. Because it’s more than just being an ambassador; it’s a community of women who support, encourage, congratulate and offer advice. No matter your size, athletic ability, fitness level, running experience, careers, etc., this community rallies around their own.

And finally words that reminded me why I run. I run for me. No one else. I run because I can and because I want too. I’m never going to be out there winning races. Chances are, I’ll never run a half-marathon (I think I’d get bored… no offense to those that do. I just have a really short attention span.)

I run because I love seeing how my body builds endurance and can go for longer each time I hit the pavement. I love seeing the progress I’m making. I love knowing that just a few short weeks ago, I couldn’t run up & down one length of my street without stopping. And now I can run up and down it almost 4 times (Just about a mile).

I know that when that 20 minute run comes next week, I can push through. I can do it.

Because at the end of it, I know that I’ll be celebrating my next huge milestone, complete with another silly little post in the SweatPink community.

Sweat-Pink-ambassador-badge-SMALL

 

Learning to Run

At least three times a week, I lace up my teal Nike’s and hit the pavement. In the past, it’s been to walk at least 2 1/2 miles. But now, it’s to run.

I’m not a good runner. I’m not a fast runner. In fact, I’m a pretty awful runner. But for the first time in my life, I’m comfortable with calling myself a runner. I’m not running for a full 30 minutes yet, but I will be. I’m learning to run.

I re-started Active.com’s Couch to 5K program after suffering from a 6 month long overuse injury in which I had numerous diagnoses. First, metatarsalgia. Second, a stress fracture of the navicular bone in which I was booted from September 2013 until November 2013, and finally, after switching doctors, and undergoing 5 weeks of physical therapy and a cortisone shot, synovitis. It is something I will forever have to deal with now. I’ve always been the type to shy away from activities when I’ve had a past injury because I don’t want to get re-injured.

But now, I’m refusing to let it stop me. Sure, it’s still bruising and swelling and yes, it aches from time to time, but I’m not letting this injury win. I’ve been determined to be a runner for the last 5 years, and this time, I will be.

So why do I run? Because I want too. I want to lace up my shoes and run for miles. I want to feel that runner’s high. I want to cross that finish line of my first 5K and bask in the glory of success.

I’m not a good runner. I’m definitely not naturally gifted when it comes to running. I can’t figure out how to get my breathing under control and I land on my feet awkwardly. The whole idea of learning to run is a funny one to me because as humans, one would think we’d all have the gift of running. That’s most certainly not the case, at least for me.

But I’m learning to run. I read, I watch videos, and I talk to people. My legs ache as I work to make sure I’m landing on the mid-point and heel of my foot, instead of the ball and toes, so I don’t hurt myself. I try not to think too hard about my breathing because when I do, I start to panic about it and then I actually can’t breathe and then the dreaded side stitch happens. When I do think about it, the same thing happens. So I’m learning to find a happy medium. Good music helps.

I’m slow. Like really slow. Like barely faster than my speed-walking speed. But if I go too fast, I can’t breathe, and my lungs feel like they might explode. It’s frustrating. Especially reading about those who are running 8, 9, or 10 minute miles. But then I step back and remind myself that I’m learning to run. This is new to me. And just like anything that’s new, there is a learning curve.

I’m self-conscious. I hate running by other runners who have been doing this forever. In my head, all I can think is that they are looking at me going ‘What in the world is she doing?’. I won’t make eye contact with them as they pass by. I’m not being rude. I’m trying to focus. I need to zone out to my music and stare straight ahead so that I can concentrate on what I’m doing.

But what I have found in my short time learning to run so far, is that seasoned runners are always up for helping new runners. Whether it’s helping with footfalls, with breathing, or with position, they are willing to help.

I may not be a seasoned runner, but I am determined to get there. I’ve never wanted to run more in my life than I do now. The second I feel that stitch coming on, I slow my pace down and breathe. Instead of shying away and walking up a steep heel, I charge up it, completely winded at the top, but knowing that I climbed it.

Each time I lace up, put in my earbuds, and launch my apps (MapMyFitness, Active.com’s Couch to 5K and music), I know that I’m one day closer to being a distance runner. And that one day, I’ll no longer be learning to run. I’ll just be running.

What’s On My Mind Wednesday [3.26.14]

We’re going to go right in to What’s On My Mind Wednesday today – hope you like the new graphic!

STATEMENT #35(1)

  1. MH370 – It’s been on everyone’s minds recently. I’ve been watching the reports, and as much I knew in my heart that the plane went down, I hoped for the sake of all of those people and their loved ones that it would be found somewhere with all occupants alive. Sadly, it doesn’t appear to be the case. I hope for all those involved, the wreckage is found soon and they can get some answers about what happened. So sad.

  2. Running – My foot pain is nearly gone. I say nearly, because it’s been bothering me a bit the last couple of days. I’m assuming it’s because I’m back to normal activity, but either way, I’m not trying to let it get me down. Last night was the first time in nearly 7 months that I was able to run. I’ve never been a runner, but I’ve always aspired to be a runner. After having this ridiculous injury set me back, I’m more determined than EVER to become a runner.

After work, despite how nervous I was, I hopped on a treadmill and started to warm up. I battled that little voice in my head saying just to walk for 30 minutes, but I knew I had a goal in mind. I at least wanted to see if I could do it; make sure I could do something far more strenuous without pain. And I did it. I managed to run for 3.5 minutes. It was a slow. But I did it. This may have been the longest stretch of time I’ve run for since I attempted Couch to 5K last year. I was shocked that I could actually breathe. Normally when I start thinking to much about my breathing, I panic, thus sending me into full on hyperventilating mode.

I kept up a routine of walk at 3.5 and run at 4.4 the entire time. I think in total I only ran for like 9 minutes. BUT I did it. Even when I wanted to quit because my legs felt so heavy, I pushed myself to do another round.

My quick notes while working out.
My quick notes while working out.

Now to just keep this up and bring it to the streets when it gets nice out.

  1. Weather – Which brings me to the weather. It’s official. I am so sick of New England. Well, I guess just the winter. It’s essentially been winter since November. I’m over it. It’s March 26th and the cape is getting hammered by a blizzard and it’s currently 30 degrees out. I’m sick of wearing my Ugg Boots, and my giant winter jacket and having to warm my car up before I get in it. It’s spring. Warm weather needs to be here… immediately.
This is a river.... not an ocean. Contrary to what it looks like.
This is a river…. not an ocean. Contrary to what it looks like.
  1. Running Sneakers and Workout Clothes – After I injured my foot, I vowed that if I really become a runner, I would get fitted for running sneakers. I want to make sure I never get injured again, at least in terms of my footwear. I’m running in my Nike Pegasus’s right now. I know they don’t have the best support for running, but for what I’m doing right now, they are perfect. And comfortable. And that’s what matters to me. Hopefully by summer I will get fitted.

I also realized last night that while my ratty old ‘Washington DC’ t-shirt is perfect for walking and the elliptical, it sucks to run in. It was totally drenched in sweat, and I’m pretty sure it added 10 lbs on to my already heavy frame (essentially the 10 lbs I lost already!). Needless to say, tonight I’ll be trying one of my UnderArmour tops – hopefully that will help!

photo 1

  1. Thinspo and Social Media – A hot topic around the blogosphere right now. Eating disorders are so prevalant and even more so now with social media. #Thinspo and similar hashtags are common on Instagram, but Instagram makes sure to have a disclaimer up about eating disorders and how to get help. I’m very impressed that social media sites are now trying to help those who are battling this. This very idea is what helped come up with the ‘Growing Up Alex’ series. She has an amazing story to tell, and I wanted to be bring awareness to it. I’m proud of her for telling her story and I hope you check it out. Part 3 will be up on the blog tomorrow!

I guess that’s it! Not too much on my mind this week.

Happy Hump Day my friends!

Things I’m Saying to My Personal Trainer

My good friend, and health guru/coach Molly,  wrote a fantastically awesome post about all the things she’s tired of hearing as a personal trainer. This is my response to said post.

Here’s the thing, you may be tired of hearing it, but I can guarantee that us folks who are still trying to maneuver around the healthy-living/gym-stratosphere, are probably going to continue saying these things. And we’re going to keep wondering if what you’re telling us is really true. Because, for most of us, we don’t really know what we’re doing or talking about, but we think we do because we read tons of fitness magazines. And aspire to be healthy.

And I know that I’m going to keep saying these things to you. So be prepared to keep rolling those eyes…

“I don’t want to use those weights, I’m afraid of getting bulky.”  – Let me start here by saying, when I say this, it’s not out of fear of getting bulky. It’s because I don’t really feel like lifting 15 lb dumbbells over my head in a fly motion or whatever you feel like calling it. They feel wicked heavy, and I’m tired. Bottom line. So, you’re going to keep hearing this. And you’re going to have to keep telling me I’m not going to become a she-hulk. And I’m going to keep pretending I don’t know that, just so I can try to get out of lifting weights. Or at least the heavier ones. Give me a 5 lb dumb bell and I’ll go to town. 15 lbs… no flippin’ way.

And for the record… maybe I’ll start sneaking a little bit of testosterone into my diet just so I DO bulk up and I can be like ‘I told you so… the 15lbs was way too heavy. Now I look like a man.”

On another note – if you google She-Hulk. It’s a real thing; like actually a comic book character.

“Can we just focus on my abs? I want to lose the weight there.” –  Yep, I know that there is no way to spot reduce fat (remember, I read fitness magazines), but I’m still asking because I’m hoping that you’ll know a way to make it happen. I’m also testing you to see if you’re lying to me. IF you tell me yes, then I know you’re just appeasing me because it can’t happen like that. If you tell me no, then I’m going to cry and decide that I don’t want to work out anymore. Because it’s too hard to lose weight. Seriously, just tell me I’m going to do 50 sit ups and immediately have super model abs. It will make me happy. And if you tell me this every time I ask this, eventually I will have awesome abs and the problem will be fixed.

“I don’t want to do this exercise. Can we try something else?” – Let me first tell say, I pay you to get me in shape. Having said that, I should have full control over what we do in our training sessions. And if that means, I want to sit on a recumbent bike, barely peddling, while reading a book, you’re going to let me do that. Remember, YOU’RE STILL GETTING PAID. Sure, I know, you secretly LOVE making me want to cry as I do ten more pushups and a 5 minute plank, but I’m going to let you in on a little secret. I’m only paying you so I can say ‘Yeah, I get to work out with my personal trainer today.’ It makes me sound like I’m a beast at the gym.  Let me do this occasionally… especially if I’m exhausted. And then occasionally I won’t complain about the masochist exercises your about to make me do.

“I don’t get how I’m not losing weight! I only eat Greek yogurt for my breakfast!” – We’ve been brought up in a culture where we’ve heard reducing calories and eating healthy helps up lose weight. Now we’re hearing that we should be eating more to lose weight. Quite honestly, I’m eating Greek Yogurt for breakfast because I’m so overwhelmed with the millions of options that it seems like the quickest and easiest when I have to work. Let’s be serious. I don’t have time to make anything in the morning. I barely have time to get a workout in, and get ready for work.  Greek yogurt with fruit sounds like a grand breakfast to me. And it’s high in protein. And lower in calories. Sounds like a win/win to me!

“I’m not seeing any progress. Nothing is changing!” –  In my one session a week with you, on the weeks where I’m not demanding to sit on the recumbent bike, I expect you to work miracles. And by miracles I mean, lose 10 lbs without lifting a finger the rest of the week. That’s how this whole weight loss thing works right? I work out once and WHAMMO the weight comes off. No? Oh. Okay. I guess I should probably start at least walking on the treadmill when I’m not working out with you.

“I’m going on vacation in a few weeks and I want to lose 10 lbs.” – I know. I probably should have thought of this before my vacation snuck up on me. Like 4 months ago. But let’s be honest. Pizza and beer were way more fun than working out and eating healthy. So now it’s time to crash diet until vacation when I can gain all of it back. That works right? You can totally help me do this right? I mean, 10 lbs is only 10 lbs right… it shouldn’t take THAT long.

So there you go personal trainer Molly. The reasons why we say the things we do when we’re working out with you.

*Disclaimer – I’m not stupid and I know half of the things I said in my responses sound absolutely ridiculous. The point is just a fun response to the things personal trainers are sick of hearing. This is more about the things that come to my mind when hearing these things;  I don’t speak for the population or majority.

**Disclaimer 2 – I’ve known Molly a really long time. We totally poke fun at each other all the time. It’s normal. She knows my eating and workout habits. She knows I’m a lazy bum most of the time, but also knows how long it’s taken me to lose 10 lbs (I hit it today and it’s been almost 3 months!). I trust her 100% with her advice and know that she’s not lying to me when she tells me these things. I just don’t always like to listen to her. She will totally agree with me on this too.

Friendly Feature – Meet Sara!

Friendly Feature time! This week, you’re all going to meet Sara. She’s transformed her life and is now a Crossfit addict, a Beachbody coach and ready to help others achieve their fitness goals! Introducing… Sara!

Tell the readers about yourself

I’m Sara and I just turned 28. I’m a desk jockey by dcrossfit6ay, facilitating the marketing and programming of global webcasts for pharmaceutical companies, and a Crossfitting enthusiast by night. Fun fact is I travel religiously – In the past 4 years I’ve been to 13 countries and 7 big cities outside of MA.

What does a typical day look like for you from the time you wake up to the time you go to bed?

I’m up by 5:30AM and in the car by quarter of 7 – I live in the city of Boston but work in Burlington, MA, so my commute through the city to the north shore is a complete nightmare. I work a full day, typically on the phone with clients from as close as Cambridge and as far away as India, discussing new products and new pharmaceutical regulations. If you need to know about Obamacare, I’m your girl. I usually head to Crossfit at Crossfit Woburn for the 5PM class, workout for an hour, and depending on my mood, head to Blast Fitness in Medford for a run or brave the 6PM traffic through the clusterfluff that is the O‘Neill tunnel to get home. Once home, I’ll usually whip up something paleo, shower, watch an episode of Love It or List It (whatever, I love HGTV), or scare myself with an episode of Game of Thrones, and I’m dead to the world by 10PM.

crossfit5Tell us about your transformation story.

I was a cheerleader for… like, my entire life. I never really thought about having to go to the gym because I was always so physically active. When I was 21 my family moved 800 miles away to Raleigh, NC, and because I was still in college, I moved out on my own with my boyfriend at the time.  I got really caught up in unhealthy eating – so much of crap food is just so easy to prep and eat, and I was working full time and going to school full time, and I didn’t consider the calories or what I was actually consuming. In the fall of 2011, I was in my sister-in-law’s wedding, and when we got the pictures back, I was just so disgusted with myself. So I started going to a bootcamp class at 5AM 3 days a week. In January of 2012, we started this bootcamp fitness challenge, and I went straight balls to the wall on fitness. I lost a ton of weight and ran my first 5k. I won the challenge that April. That year, I ended up running 14 races, including 4 mud runs, a 10k, and a 10 miler. And I started working out additionally with the trainer who ran the bootcamp classes at his gym, building muscle. By the fall of 2012, I was ready to make a change, so I started going to some Crossfit classes at AE Crossfit in Woburn, acrossfit1nd I fell in love with it.

CrossFit is a big part of your life – can you tell the readers how you got into it and what you love about it?

I’d been hearing about Crossfit for a good long time. It was one of those “classes” that I’d been scared of taking, because I was never the type of girl who pictured herself with a barbell. I was scared to pick up dumbbells, because I always thought that heavy weights = bulking up. But then I started. My first WOD (workout of the day) killed me. Like, DESTROYED me. I thought I was in good shape? Yeah, no. I’m a girl who doesn’t want anything to defeat her, and this was the challenge that I had been looking for. There’s a meme that says something like “the day you start lifting is the worst day of your life – because from that day on, you’ll never be as strong as you want to be”. So true for me. Hitting a PR (personal record) in a weight is SO rewarding for me. But hitting that doesn’t stop me – because now I want to go heavier next time.

crossfit2Have you competed in any CrossFit competitions?

I’ve competed in 2 competitions, both as a partner. Crossfit is broken into 2 sections – RX’s (the prescribed weight) and scaled (a modified weight). My first comp I did with a girlfriend, and we won the scaled division. The second comp I did with a guyfriend, and we came in second to last as RX. Only makes me want to be better so next time, maybe we can be third to last.

What does a typical meal plan look like for you?

I eat 90/10 paleo. Basically I allow myself one cheat meal a week. Paleo is removing all grain, dairy, legumes, sugar, and processed anything from your diet. I eat 6 meals a day. On a regular day, I’ll eat 2 egg whites in the morning, scrambled with water, cooked in coconut oil. When I get to work, I’ll eat half a banana and walnuts or almonds. For lunch, a HUGE spinach and romaine salad with 4 ounces of grilled chicken, tons of veggies, with EVOO and vinegar.  Before crossfit, depending on my mood, either a small green apple with a tbsp of almond butter or carrot sticks and guacamole. For dinner, 6 ounces of protein (steak or chicken or shrimp, usually) grilled or steamed veggies, and sometimes roasted sweet potatoes or brussel sprouts.  Last meal of the day is usually a scoop of almond butter on a spoon (don’t judge me, lol). I also drink at least half my body weight in ounces in water per day – and sometimes more. Being adequately hydrated can aid in your performance by up to 18%.crossfit3

How has your journey led you to pursue a personal training certification? What else are you doing that is currently in the health/fitness field?

I’ve been talking about personal training since I started bootcamp. I loved everything about it, and since I was a cheerleader in the past, I think I’m good at encouraging others to keep going. Several times, my bootcamp instructor would go on vacation, and I’d take over his planning and run the 5 and 6AM classes before work, and I loooooved it. Structuring the workouts, planning the music, yelling at people to keep going, was really fun for me. I also just got into being a Beachbody coach, and I’m slowly ramping up into that.

Who/what is your biggest motivator? I’m really my own biggest motivator. I’m a big proponent of being your own cheerleader. No one else is going to make you get off the couch and go run. No one else is going to tell you to get a salad instead of pizza for lunch. No one else is living in your body besides you – YOU have to want to be healthy and make good choices on your own. I refuse to count on someone else to motivate me – because what happens when that person isn’t there? It’s up to you.

crossfit4What is your advice to those who are struggling to get into a groove of a healthy lifestyle?

As much as we would all love it to be, it’s not an overnight process. There’s no miracle workout or meal plan. There’s no weight loss drug or shake that will make you skinny or fit by tomorrow. And you have to keep reminding yourself of that. It’s OK to fail sometimes – maybe eat 2 cheat meals a week or miss 2 workouts in a row. It’s ok – because failing means that you’re still trying. But you have to persist. A lot of things come up in the way of fitness – injuries, sickness, lots of stuff going on at work, etc. But that doesn’t mean you should stop. An hour workout is 4% of your entire day. A healthy meal takes just as long to prep as heating up the stove and throwing in a pizza. If your shoulder hurts, work on legs. If you feel the sniffles coming on, take a Tylenol Cold and go run outside. Tough work stuff? Sweat out your aggression on that dumb guy in sales – it’ll make you feel way better and less guilty than hammering back a few beers. If you have time to sit down and watch TV or go online, you have time to put on your running shoes and get a workout in. Don’t make excuses.

You can find me reblogging tons of fitness and health stuff and sometimes mentioning my own workouts at:

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100 Days of Active

Ah. The gym. Like everyone else, I vowed to make the gym part of my daily routine during the new year. And like everyone else, that vow quickly turned to a thing of the past. Well, at least until the third week in January. I told myself daily “I’m going to go to the gym.” and by 5 PM, it turned into “It can wait until tomorrow.” and the next morning, it would be, “I’ll go after work“, and needless to say, the same routine followed.

So here we are, almost to the end of February. I was going strong at the gym for about 2 weeks, and it slowly faded off again. Not for lack of motivation, just because things got busy and I preferred sitting at home and reading my latest book or crocheting, then getting to the gym.

The first couple weeks of the month, I was fighting a horrible upper respiratory infection. Needless to say, I waited to start working out until I could actually move without coughing.

Now, I’m back to my slump. But instead of just sitting idly by, I’ve made a new goal.

100 days from today (Okay…it’s 110 days) is my birthday. Today marks my new plan of ‘100 Days of Active’. Every day I have to do SOMETHING active, whether it means heading to the gym, going for a walk, exercising at home… something. I bought a tracker for my phone and I plan to document it on Instagram too.  While the ultimate goal is to lose weight, this goal is just to give myself something to work towards and say ‘I did it!’.

If you haven’t checked out this inspirational story, then please do. LaKeisha Shurn took the 100 day fitness challenge to better her life. It didn’t just help her to lose weight, but helped her learn to love fitness and herself, and she continued her weight loss journey.

I plan to do the same. 100 days is just a fun challenge for me to find my passion for being active. I hope to lose some weight/inches along the way, but the goal is to learn to love exercise.

I was once a competitive horseback rider who was at the barn 4 days a week and was in the best shape of her life. Now with only riding a few times a month, I’m ready to find that competitive spirit again with exercise. That devotion that I had to my sport.

Dawn and I, ASB Hunter Country Pleasure, Twin States '00 - photo by Shane Shiflet.
Dawn and I, ASB Hunter Country Pleasure, Twin States ’00 – photo by Shane Shiflet.

Tonight, I’m also starting a 30 day abs/squat challenge to go along with it. And no, I will not use this as my ‘daily’ active. This is just a supplement. I’ll be doing my before picture tonight, a 30 day photo (when the abs/squat challenge is complete), and then one at 100 days. Maybe another at like 60… but that will depend.

I’ll post updates on here. But not daily. I will be posting daily updates on my activity on my Instagram account – stop by and follow me there if you’re interested!

Reclaiming My Motivation

Have you ever had a day where you just felt like you needed motivation? Whether it’s to get your to-do list conquered, to finish that DIY project you’ve been putting off, or just to get back into the groove of exercise?

I’m having one of those days. Despite still being in a boot, I know there are plenty of things I could be doing to exercise even if it’s just upper body related. I look at an image I posted on myself on Instagram back in August of my 30 day, or so, progress from doing Insanity. I had lost 10 lbs and inches and you could see the drastic change. I was pumped. Then I got injured. And motivation turned quickly into depression and defeat. I was angry and sad that my body could defy me this way with all that I just worked so hard to achieve. So instead of continuing to exercise, I started eating junk again.

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Fast forward 4 weeks, my body has changed again and not for the better, I put 5 pounds back on (and not water weight 5 pounds – we’re talking muscle turned back to fat 5 pounds) and am kicking myself for not continuing to do SOMETHING. I know it’s easier said than done, but really, how long would some push-ups, sit-ups, and core work have taken me.

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And now, as I am back on track, eating healthier and tracking everything I consume with Lose It!, I am searching for motivation. All I want to do is run. I know that’s not an option right now and even once the boot comes off, I’ll be learning to run since I was never a true runner.

So how am I finding my motivation?

Simple. By googling, ‘Motivational Weight Loss Stories for Women’. The pages that come up are FILLED with women who have lost 30, 40, 50 and over 100 pounds. And that motivates me. And reminds me that I can do it too.

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Also looking at motivational words of advice and fitness memes (strewn about this post!)

So what am I doing after work?

Some Push-Ups, some core work and possibly attempting a short walk up and down my street, even with the boot on. Just to get moving. My body and my mind are craving it. I am taking on a ‘no excuses’ attitude and no longer using my boot as an excuse.

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This boot is not going to stop me from achieving my fitness goals anymore. I am going to keep working hard to be strong, fit and healthy.

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By this time next year, I WILL have reached my fitness goals. And I will look back on this post as the day I reclaimed my motivation!

A few of the motivational weight loss sites:

I Did It!

Get Inspired to Get Fit!