Consistency

So, I know I have trouble with consistency. 

Obviously.

If I DIDN'T have trouble with consistency, I would be at my goal weight. Duh.

I got a bit off track when my brother and his family were in town. There was a lot of eating out, and I chose not to make the best choices I could have. No one held a gun to my head - I decided to eat the pizza and the burgers and throw the guilt away.

But we had SO MUCH FUN. I mean, the food had nothing to do with that. But just being with them is SO AWESOME.

*sigh* But I know, and you know, that getting back on track is much harder than just staying on track. Yup. I know. I throw myself under the bus.

Hey, I never promised perfection. Just me. Warts and all.

So, I'm getting my shit back together. I've been feeling down (even ON my meds) and missing workouts as well. One plays into the other. They create their own vicious cycle. 

I know, I know, I KNOW that my overwhelming commitments play a huge role in the ease with which I can drop my nutritional values. Yes. I am way, way too over committed. I have heard from you guys, out of concern, that I NEED to get rid of some of my "stuff". I keep trying and failing to rid myself of anything.

I think I said this last summer, but, I'll say it again: The summer WILL be better. I am not taking ANY classes this summer (which is aggravating, but necessary.). NO choir. 

So, it will just be the job, house, kids, exercise, show and meetings for music board.

Right. No... problem...

I can't really think on summer just yet. I have 3 weeks left of classes and I have 2 presentations, 1 test and 2 finals to deal with. THEN and only THEN can I look forward to what's going on (or NOT going on) this summer.

Anyway, I'm going to go CRUSH a workout tonight:

(called The Titan. A new one. I'll update tomorrow - if I can move), and my eating today has been good. I have a plan for dinner and it will get me back off on the right track. 

Onward and forward!

Friday and FAMILY!

Happy Friday Y'all!

No, I'm not southern. I don't know why I typed Ya'll.

Anyway - just a little recap. Things have been pretty standard. I'm battling my cravings mentally. I'm winning, but the battle is tiring. 

I think I've told you I have upped my workouts to 4 times per week. Saturday, Sunday, Monday and Wednesday are workout days - mostly out of schedule necessity.

Wednesday here was so beautiful I took the hubby and the kids to the park and we did a family workout. It was fun and was very hard work! Mostly because we took no break.

The park is very large and has a circular path around it. All around there are play-stations, and also workout stations. You know, the old ones made of wood? So, we used them the best we could. 

We ran to each station, and did 2 different body weight exercises (20 pushups, 20 plank jacks). 

Ran to the next (20 lunges, 20 attempted at pullups LOL).

Ran to the next, (20 squats, 30 second plank) Etc. 

We had burpees, high-knees, squat jacks - the works! 

We went all the way through the park and then back again. I think it was a total of 12 stations with running in between. The kids were sitting down by the time we were at our last 2 "stations". Mama outlasted them all! HAHA! 

source

My nutrition has been really good. Hitting all my numbers and sending them into Luke. He's giving me great feedback. Things I can tweak, any areas of concern, etc. I'm sad I only have another week with him. I wish I could afford a little more time - but that's a whole other ball of wax.

Weigh in tomorrow morning. I'm nervous because I feel like I haven't lost. Now, if I don't, I am already telling myself that it doesn't mean I'm doing anything wrong. I've lost 7 lbs in the last 2.5 weeks, and my body may slow down for a week (meaning no loss), and then I may see a loss next week. Mentally preparing for it is still hard. I have a lot of years behind me of the:

"WHAT? NO loss at ALL??? Well, SCREW THIS!"

No. No. NO. I will NOT sabotage myself like that!!!

Weekends are hard, and I will HANG TOUGH DAMMIT.

Tomorrow morning is kickboxing, and then Sunday is Bodyology. Weekend full of movement!

BUT ALSO FAMILY!

My brother and his family are coming to visit from Seattle and I haven't seen them in a year and a half. HOORAY!!

Thing 1's birthday is Saturday. He will be 7! HOORAY!

I'm taking some time off of work next week. HOORAY!

So, I'll try to pop on with the weigh in update, but you may not otherwise see me for a few days.

Keep moving forward!

FED-UP

Good afternoon, Strivers!

After 3 days straight at Bodyology, I am glad today is a rest day! I can really feel my body needs it!

I've been feeling a little blue today. Could be the howling wind and pounding rain, could be post-birthday blues. Regardless, it's a hungry day, and also a "crave-y" day. One of those days you want to curl up on the couch with some snacks and the cat.

Oh yeah. I could be "that girl" today.

But I won't be. I've fought through so far, and I'll make it the rest of the day. This feeling will pass. I have to just ride out the wave.

I hit my stats DEAD on yesterday, so I was very proud of that! Kicked a little "Blackout" ass, and called it a day. 

I saw this VERY interesting trailer for a film coming out next month. Have you guys seen this?

FED UP

It's very compelling. I can't wait to see it. 

What are YOUR thoughts on sugar and the role they play in peoples diets? Do you think they are addictive like cocaine? Do you think if people released the stigma, and ate it "in moderation" it would be OK?

I have my own thoughts on the subject (of course!)

I truly do believe that sugar is addictive and that it's killing us. I know that sounds excessive and dramatic, but the more I've been out here, the more affirmation I get about that.

I TRIED to go with "food is just food". "Everything in moderation". I would LOVE to be someone who legit could just be happy with a square of chocolate once a week.

I am not.

One square is too much, and all the chocolate in the world is not enough. 

I DO find that if I keep my carbs in check that I don't feel carb-y, binge-y, crazy. The reason I am feeling a little "crave-y" today is the more-than-normal sugar consumption this weekend. That speaks volumes. When I was trying to be all "food is just food" I was merely trying to convince myself that I could be naturally in control. 

SOME PEOPLE CAN. 

I AM NOT ONE.

I have to keep learning this lesson over and over. I have "learned" it a hundred times, and I will likely "learn" it a hundred more. I hope not, but I'm also realistic. Ok, maybe I will "learn" it again just a few more times...

Keep moving forward...

Super-Hero-Dom

Workouts like our Saturday smack down (I think now called The Monster), and Sunday’s Superbowl Slaughter are brutal in their own special way, mostly, I think, with the longer interval for each is one of the reasons. 

In The Monster, work intervals are 1 minute, and in Superbowl Slaughter they are 48 sec (after Super Bowl 48 – Ha!). Very little rest/recoup in between. For good reason!

The Monster

This may not even be a physical issue. It’s a mental issue. There is SO MUCH TIME for you to talk yourself up, or talk yourself down. You look at the clock and there is still 25 seconds to go and you are thinking that you are DONE pushing. That you REALLY want to stop.

But you don’t. You keep rowing, jumping, running, lifting, pushing, pulling – whatever it is you’re doing.

There are so many opportunities for you to stop. To give up.

(It’s too hard.)

(I’m too tired.)

But you don’t. Because you know you can. How do you know? Because you are a BADASS.

And who helped me figure out I am a BADASS?? Bodyology. Christa, Mike, Karen, Luke, and Jenna. They never let me forget that I CAN do anything I DECIDE to do.

But make no mistake – and any good trainer will be the first one to tell you – YOU are the one who shows up. YOU are the one who pushes through. YOU accomplish the goal YOU set. No one can do it for you. You will be encouraged, you will be inspired, but only YOU can do the work.

So you DO or DON’T DO. But it’s up to YOU.

This is not just about the gym. It’s about your home life. It’s about school. It’s about parenting, relationships, work. It’s about life. Because if you don’t keep plugging away. If you don’t keep moving forward, you are just going to get run over.

Today I have to pleasure of battling Blackout with long-ish intervals as well (40 seconds). 

40 seconds that I can turn into self-defeat or Super-Hero-Dom.

BLACKOUT

I think you know which I am going to choose.

What will you choose?

Keep moving forward...

 

Weigh in and BIRTHDAY

Happy Birthday to ME!

Nope, I don't mind saying it!

I have to tell you how special this weekend was. My husband did an AWFUL lot of work to make my pre-birthday weekend special. I went to the SPA - got a massage, Reiki session, mani and pedi! THEN we had the rest of the afternoon and evening to totally relax together. THEN I walked into my mothers house (since the boys stayed with her on Saturday night) to my family there for a surprise party!!

WHA???

I felt so overwhelmed and blessed by the attention lavished on me this weekend. 

My birthday for the past few years has been a little overlooked - because Thing 1's b-day is very close to mine, so we are normally concentrating on that. I think hubby decided to make a change this year!

Now, needless to say - my diet suffered a little. I had pre-planned my Saturday birthday Starbucks and I knew would would go have a burger at our favorite burger joint. I figured those things in, logged them and everything.

I was NOT expecting a party on Sunday!

And no, I was NOT going to "not eat" at my surprise party!

But that's life, right? What a joy it was to have all my family there. Everyone made food and everyone enjoyed themselves. My kids helped a LOT making some birthday cupcakes, and YES I had one of those too!

I didn't go nuts, but my diet was carb-heavy this weekend. 

It's OK!!

I'm totally back on track today. My co-workers brought in "birthday bagels" and I declined. It was sweet of them! THEN there was a cake, pasta salad and strawberries! I helped myself to a spoonful of strawberries and that's all. I know the cake will be enjoyed by everyone else, so I'm not worried! 

I got in 2 intense workouts this weekend, and I DID weigh in on Saturday -- DOWN 2 MORE!

Total of 7 lbs gone!

Today, food back on track, workout planned. Yes, even though it's my ACTUAL birthday today - I think I have done my fair share of celebrating!

That's all for today guys -- 

Keep Moving Forward!!
 

A peek into my diet

Friday again! Thank GOD!

I'm excited because Hubby and I are celebrating my birthday tomorrow! He has a surprised planned for me in the late morning, and then my mom is taking the boys and we have the whole evening to ourselves! I'm really excited to feel like I have a "day off". I'm debating an early visit to the gym, but we will see.

I'm sitting at work today and it's quiet. I am GRATEFUL it's quiet, but it certainly makes for a long day. Friday's always feel long though, don't they? *sigh*

I'm weighing in tomorrow morning, and honestly, I don't know what to expect. I am terrified that for some reason I will see a gain. I can't imaging why that would be, but we all know that the scale can sometimes be a liar.

I would love to see a loss, of course, but I also know, from past experience, that sometimes I see the scale stays the same for a week, and then I drop more the next week. Consistency. Staying the course. It's hard, especially when you don't see (number) results, but it will be worth it. I know I am doing good things for my body. 

Here's a sample of what I am eating today:

M1: 2 eggs, hard boiled, 1 chicken sausage. Sometimes a serving of PB (yes, right off the spoon, lol) if I know that I will need help getting my "fat number" where it should be.

M2: "easy buffalo chicken" - 4 oz ground chicken breast cooked in olive oil, Frank's Red Hot, some melted cheese cooked in (regular) and mixed with about 1/4 cup of plain Greek yogurt. Today it's topped with 1/2 cup cottage cheese and 1 cup steamed broccoli. That's a lot of food!

M3: large piece of quiche, 6 oz plain Greek yogurt with 1/2 cup blueberries

M4: Large salad with oil and vinegar dressing, 1 whole can of tuna mixed in. Almonds, olives, and tons of veggies. 

Sometimes I have to throw in a protein shake mixed with water, or sometimes blended with PB or almond butter to get my protein and fat numbers. Today, it looks like I'll be in a good range without that.

If I workout that day, I throw more carbs in after my workout. In general, I'm keeping carbs in the later part of the day as well.  I am keeping those carbs to potatoes (sweet and white), rice (brown), quinoa, oats, beans, etc. Whole foods.

My calories are running around 1650, protein around 130-140, fat around 90-100 and carbs under 110 (I'm usually around 90-100)

I'm feeling good. Yes, I crave some pizza and chocolate stuffs, but it's in control. I am grateful for that. 

So, that's a little peek! 

What's on your agenda this weekend?

Keep moving forward!

The gym is a funny place...

I got to the gym yesterday after work and I had my plan in place. I modeled this after one of the workouts we do at Bodyology. I knew it would be effective, hits strength and metabolic, and I would be in and out within 40 minutes. 

TRX: 
25 reps of each x2
TRX rows
TRX forward squat
TRX chest press

Strength:
descending ladder reps, upping weight as you progress down in reps:
9, 6, 3
DB Romanian DL (#45, #50)
Floor DB press (#30, #35)
DB Squat and press (#20, #25)
(these are the weights for each hand - so total for DL was #90 and #100. You get the idea)

Metabolic: x2 
(this was where things got hairy because the gym was hoppin')
Burpee to boxjump - 10
Battle Ropes - 50
TRX jump squat - 10
Battle Ropes - 50
Sled sprints - 4 (down the turf and back x2)
Climbers -10
Sled sprint -4 (down the turf and back x2)

I probably should have done the metabolic another time through, but, well, I didn't. Fighting for space, asking people to move, etc, was getting annoying.

But, man, I was SWEATY and gassed! I'd say that would indicate the effectiveness of the workout!

With very little break in between rounds (just enough to set up), this took me just about 30 minutes. Cool-down, stretch for a few. BAM. Done. 

The gym is funny because you hear and see all kinds of things there. Trainers are working with people one-on-one, but I hear no real encouragement to push. The trainer instructs them to do something (ex: wall balls) and stands there while the client haphazardly throws the ball at the wall. No form correction, no rallying from the trainer and not surprisingly - no focus, intensity or sweat from the trainee.

I was working in on some of the equipment these trainers were using, and frankly, I was showing them up. I asked one trainer if I could use the sled, since all he was doing was leaning on it. 

Really, dude?

It reminds me of how blessed I am to have found Bodyology. To understand what it's like to actually work hard, push, and expect more of myself. It's a shame there are people who don't have that experience.

Now, I don't know anything about this trainer and trainee. There could be very good reasons they were working they way they were. But I have noticed this kind of behavior before. They are mearly an example. 

But I must say this: the trainee is trying. She showed up. That takes guts. She deserves a trainer who is going to show up, too.

I was in after they started, and out before they finished, and I can guarantee you I got better results from my workout.

You also hear the "muscle guys" talking while they use the ab machine. One-upping each other on their dietary intake. Teehee! 

Anyway, I was very happy with my workout, and also that I felt confident enough to move around people (and dare I say, be in someones way!) to get it done. The old me would have taken one look at the busy floor, and gone to hide on a treadmill in the corner. No more. It felt.... Epic. 

How are you guys doing out there? Ever hear or see funny things at the gym?

Keep Moving Forward...

Emotional Eating - Getting comfortable with being uncomfortable

We always preach that being uncomfortable in a workout is a GOOD thing. Progress happens OUTSIDE your comfort zone. 

I think if we all had our way, and we could get away with it, we would all certainly live in comfort. We are creatures of comfort, after all. BUT, we also know that you don't get anywhere being comfy all the time.

Sitting at work right now and I am feeling emotionally uncomfortable. We have all been there. Anything that magnifies your emotions can be uncomfortable to a degree. Some people (me) have learned to disguise that feeling with food. 

So, what do you do when you are feeling uncomfortable, you've medicated with food for the last 25 years or so, you have to come up with plans for what you are going to do when things get uncomfortable.

BESIDES eat.

Of course, I am not always good at this. Sometimes I cave. Not this time though.

I'm uncomfortable because a patient I worked closely with passed away here at the hospital last night. On top of that, I was told by another patient that I "lacked respect for her time"

F**k you. 

Actually swearing at the patient is frowned upon, I suppose. So I refrain, do my job, and do not acknowledge her comment. Inside I'm seething and I want to release it. 

Chocolate, right?

No. Ok, Deep breathes. 

Took a little walk. Feel a little better. 

Drink some water, and actually have a snack. Because I took the time to realize I actually WAS hungry. So, get rid of that feeling, and it helps.

The thing about working hard on this is that it's really tiring. You might conquer one hurdle (no chocolate after bitch face called), but the work required to turn that around makes you tired mentally. Being tired mentally can screw with you later.

Didn't plan dinner ahead of time? Now it's going to be MUCH easier to cave and make something that doesn't fit your plan. 

Didn't plan for a workout? Were you gonna "wing it"? Now it's SO much easier to tell yourself you had a "rough" day, and you can go right home and get comfy. Might as well get that pint of ice cream out too, because you deserve it.

Because being UN comfy is tiring.

Really F**king tiring.

Pushing through that is tough, but it's doable. And just like other exercises, it does get a little easier as you do it more and more often.

It's taken me a long time to be able to push through the "tired". No, I don't accomplish it all the time. But I am proud to say I deal with the "tired" much better than I used to. 

There are a few reasons. A lot of work and self-reflection is one. Laughter is another:

We were Facetime-ing. While in the living room. Together. Dorks.

This guy makes me laugh and helps keep me sane. 

An awesome, sweaty workout is perfect for these situations! BUT, not always feasible. In this case, since I'm in the midst of a work day, my boss would probably not be happy with me going for a 30 minute run, and coming back a sweaty mess. Hm. 

Thinking about our goals can help get through these tough times as well.

Goal setting is different for everyone. Some people need very short term goals (For the next 7 days I will do ____ by doing ____) Or long term - like training for a mud-run. 

When I think about that next weigh in, or the beautiful wedding renewal dress I tried on last year, it helps me push though.

So, what about you guys? How do you get comfortable with being uncomfortable?

Keep Moving Forward...