Measurement Monday

Measurements (cm)
Hip: 92 (+1.0)
Waist:72 (-1.0)
Quad: 50.5 (-2.0)
Calf: 33 (+1.0)
Bicep: 26.5 (-1.5)

Total Measurement Change since last week: -2.5 cm

Weight: 141.8 lbs (-1.0 from last time)

I’m not complaining! I’m moving in the right direction… If you want some good motivation, check out Oxygen Mag’s “About You: Future of Fitness” section (towards the end of the magazine). It’s great to get a good idea of just how much women can vary in weight even if they are the exact same height, and all these women look amazing! Definitely look here if you are starting to try and figure out what your realistic ideal is.

As I have said before, I would love to look like this…

43a47220b53a5513aeec061e4e92d273

But it need to be on my terms, and realistic. I have way too much going on in my life to focus entirely on severe lifestyle changes. And more importantly I want these changes to stick! No backwards momentum over here! This needs to be a fun, but challenging journey. We all have way too much stress in our lives to add more by endlessly critiquing our bodies. The goal is to find that happy balance, where you aren’t going to mug a kid for their candy.

I’m not going to include my workouts just yet. I’m going to start having a separate post for those. So take those measurements and start using them to motivate you through the week. Happy Monday!

Measurement Monday

Hey guys! Welcome to week 2 of Measurement Monday Tuesday! This has been a crazy week to say the least, not only is spring break over, but Clark had a big work conference we had to go to and I have projects due next week… and …. drum role please…. Our short sale went through!!! We can now officially move without my man having to bring $50,000+ to the table.

Here’s the view from our room at the Omni provided by Lyon Conklin.

4dda8108933611e2bfc922000a9e08f9_7

Workouts

Monday: 3 mile interval run on treadmill with mom AM + Shoulders and Back
Tuesday: Early AM 30 min Body Pump + 30 min Body Combat followed by Biceps and Triceps
Wednesday: TRX 45 and 1 Tough Mudder Workout (Below)
Thursday: Rest Day – 5 mile walk with the Man
Friday: AM TRX 45 + Body Pump
Saturday: Nada… Except Lifting Furniture
Sunday: 15 minute Stair Master Warm-Up, Chest and Triceps (30 minutes), Eliptical 3.4 miles in 30 min. TRX 45

Measurements (cm)
Hip: 92.5 (-0.7)
Waist:75.2 (+0.2)
Quad: 52.8 (+0.8)
Calf: 33.1 (+0.4)
Bicep: 28 (same)

Weight: 145 lbs (+0.2 from last week)

So not too shabby. I have been majorly upping my weight training, so I’m really hoping any gains were in muscle and not fat, but only time will tell. My muscles are sore that’s for sure!

 

Mastering the “Man Salad”

What is a Man Salad you ask? It’s a salad that if a man were to eat it in front of his bros he wouldn’t get any grief about it. A man salad has nearly half your daily caloric and nutritional requirements in one glorious bowl. Most importantly, the man salad is the key to unlocking your ability to enjoy meals dominated by vegetables.

IMG_7268

Not everyone’s man salad is the same… I recommend going out to eat and trying a variety of unhealthy and delicious salads (not too frequently – show some control) to find the right match for you. Something you enjoy eating and will be excited about the prospect of recreating.

Hopefully you have already mastered breakfast (mine is a tad over 200 calories), and are now ready to start tackling other meals. This is the perfect place to start. I go to Sam’s and get a bunch of romaine and use that as my base. Mix in other greens (think about eventually making the ration of mixed greens/baby spinach to romaine 2:1, but for now enjoy the romaine… NO ICEBERG LETTUCE! I also love to get green peppers and red, yellow, and orange peppers in bulk, then I chop them up ahead of time to use in salads and omelets. I also add in the chicken I make in bulk and chop it up… YUM!

Disclaimer: Remember the Man Salad is the first step. The objective here is to begin enjoying vegetables. After this is accomplished slowly start to decrease the amount of things such as cheese, croutons, dressing, etc. and shrinking the total size of the salad. This is a process – enjoy it!

Measurement Monday + Workouts

Hey guys! So on with Measurement Monday. Last week was absolutely wonderful. I can honestly say it has been the first spring break I have ever had with NO homework assignments. Even though I didn’t spend my time much differently, except that on Tuesdays and Thursdays I spent the day at my parents leisurely studying for my Nursing classes. My workouts even remained the same, but maybe a little longer.

Monday: 3 mile run/walk with mom in the early AM and evening 5 mile walk with the man
Tuesday: Early AM 30 min Body Pump + 30 min Body Combat. Followed by 30 minute intervals on the treadmill with mom and then Weights for Back and Shoulders
Wednesday: TRX 45 and 1 hour Synergy 360 (video below)
Thursday: Rest Day – 5 mile walk with the Man
Friday: AM TRX 45 + Body Pump, evening 6 mile walk with the man 1:45
Saturday: Nada
Sunday: Bis, Tris, Shoulders, 30 minute StairMaster, TRX 45

Measurements (cm)
Hip: 93.2
Waist:75
Quad: 52
Calf: 32.7
Bicep: 28

Weight: 144.8 lbs

I’m pretty happy with everything. I kind of blew eating well on Friday because Fresh Market had a sale on cookies… but other than that, not too bad. This week I want to start upping my cardio (Ugh), and trying to get back to a specific split for lifting. I’ve kind of been all over the place since I started working out with other people and I need to find my routine again.

Les Mills 21 Day Challenge

Today marks the day my sister-in-law and myself will be starting the Les Mills 21 Day Nutrition challenge. In short:

  • No Carbs or Fruit (it’s just 3 weeks get over it)
  • Palm size protein
  • 2 handfulls of veggies
  • 1 thumb oil
  • All of the above at every meal – 5 meals a day

So I made a special last supper last night of chicken pot pie from scratch and new potatoes. Gotta get my carb fix! The recipe was originally from the Pioneer Woman, but I found two blogs for the crust and filling that had GREAT directions, and to be honest I think it could have been a disaster without their step-by-step.

The overall product was delicious! I did forget all the seasonings (salt, pepper, thyme) but oh well. Still pretty durn good, so I can only imagine how good it will be when I remember all the ingredients.

picstitch

So I encourage you to try the 21-day challenge. It’s only 3 weeks, so what’s the problem? Plus, it’s a great way to work on meal prep!(my current downfall) and to put together a kick ass routine to get ready for… BIKINI SEASON!

Addicted to caffeine

While coffee is great, there comes a time every semester where it just doesn’t cut it and I find myself reaching for the hard stuff… you know… Sugar Free Red Bull. Try as I might every semester is the same – and I cave under the pressure caffeine addiction.

afa4e662709f11e2bc2222000a1f98f9_7

Obviously this has GOT TO STOP. It’s just not healthy and the last thing I want is to rely on some performance enhancing substance to be at my best… Has any one gone through caffeine withdrawal? NOT FUN. So stick with me for some ways I’m trying to improve my energy and ability to focus (besides working out)… I already do this every day – so if you don’t, now is the time to start. There is no excuse for not being able to get into the gym for at least 20 minutes a day.

Creating a Personalized Diet

Beginning a new health routine is not easy, and in my opinion it is just not realistic to take a plan and try and follow it to a T. Don’t be afraid to tweak a plan to fit your lifestyle! Otherwise you are simply setting yourself up for failure. This is a journey, and you will have plenty of time to tighten the reigns. So slow down, take a deep breath, and figure out what you want to accomplish and where you are going to start.

For me, the starting point was obvious. I LOVE Tosca Reno, and I especially love her Clean Diet principles. In my opinions, this “diet” is the only one that is realistic and straightforward in terms of what really needs to be done to get the body of your dreams, and for those of you on the fence, Reno’s books are great when it comes to breaking things down and making the information easy to swallow. That being said, while I want results and I want them fast, I would much rather take things one step at a time and minimize my potential for failure. So instead of going clean cold turkey, I started to look at specific areas I could change focusing on continual growth.

Where this process has helped the most is when it comes to my boyfriend, who works out religiously, has amazing genetics (no one in his family ages past 50), but also survives on carbs and soda. So our first deal?

Breakfast. Every. Single. Day.

I make breakfast when I don’t have to teach TRX at 5:30 AM, and we fend for ourselves on the days that I do. It doesn’t have to be complicated, and in reality you will be more likely to stick with it if you keep it simple. Start with something you like, and gradually make things healthier. For example… our breakfasts started out roughly like this (480 calories).

Whole Wheat Bread with Summer Sausage and 2 Eggs

Whole Wheat Bread with Summer Sausage and 2 Eggs

And then became this (420 calories).

Sprouted Grain Ezekiel English Muffin with 1.5 Eggs, Chopped Green Pepper, and Chorizo

Sprouted Grain Ezekiel English Muffin with 1.5 Eggs, Chopped Green Pepper, and Chorizo

And we are both now down to half an Ezekiel with more veggies, 1.5 eggs each and no meat (230 calories!)…extremely satisfying!

Coming Clean

Photo on 1-27-13 at 10.57 AM #3

Over the holidays I read this book and ate it up. HA I’ve been a fan of Tosco Reno for awhile and had yet to read one of her books, and I have to say this, it is THE BEST guide for getting your eating habits in line. This book is specifically aimed for those of us who are struggling with losing those final 10-15 lbs.

This plan breaks clean eating down into an easy 4 week plan. The keyword here however is plan. The key to being successful with this change, and any diet and fitness plan in general, is planning. So instead of jumping into the deep end without swimming lessons, I have been taking the time to create my own clean eating regimen I can easily follow and slowly tweak to become more strict.

So first things first, get everything together.

  • Cooler for my car (Don’t need this yet – its been super cold)
  • Water bottle (I lost mine and my water consumption has suffered for it – lame- I know)
  • Snacks and week 1 supply of food
  • Set of tupperware

*Plus, I’m really hoping this will help me to control my grocery budget.

Being MIA

fa1043f6649511e2a73f22000a9e28ad_7

Ok ok. I’ve been MIA since, school started. First real semester of Nursing classes. I would say I’m extremely overwhelmed, but I’ve found that if you just accept the feeling of being overwhelmed all the time, it becomes a little bit of a fire under your butt spurring you on. That way, no meltdowns, just consistent ass kicking, and a much much clearer head.

And these two weeks, that’s just what I’ve been doing, focusing on keeping a clear head, and being consistent. So I apologize for not being as consistent as I would like here, but wouldn’t you agree that it is vital to establish a good baseline? And you know what?

I’ve lost 3 lbs in 2 weeks. Right on track. By eating breakfast and having my shit together. There were days where I buckled and Clarke and I got some ice cream and ate more than necessary, but you know what? The next day was better. Every day is a chance to improve what you didn’t like from yesterday.

202802789441274621_xf3dZ0oU_c

Creating a Successful Resolution

8102e840542511e2a15422000a9f19a4_6What is it you want to change or improve upon? Every January gyms, grocery stores, etc. are bombarded with big-eyed resolutioners eager for a fresh start, a new beginning. Anything is possible those first weeks of the year, and it is up to you to capitalize on this wonderful opportunity. It should not inevitably lead to failure, especially if done properly.

I’m sure you have a vision of how you want yourself to be. Your perfect version of yourself; visually, personality, character, skills, education, you name it… I know I do (That’s why I started this blog, to hold me accountable). With that vision in mind, we have the goal, it is up to us to create the means. This means to an end is what gets us in trouble… we aren’t stupid, most of the times the steps to accomplish our goals are quite easy. Then again, easier said than done.

When we know our ultimate goal it’s easy to get overwhelmed and to… you guessed it… FAIL.

However if you start by picturing your outcome, you may then create stages for which you may accomplish your vision, once and for all. Regardless of what your goals are, it is ultimately the small steps you take along the way, including when you falter, which make you successful.

If this is the success you seek, then your steps should be as follows:

  1. Figure out where you want to be one year from now. Visualize it, now write it down.
  2. Ask yourself, “Is this realistic?” If not, go back to the drawing table.
  3. Create a month-by-month plan.
  4. Create weekly goals for the first 3 months (it takes 90 days for a habit to become routine)
  5. Create rewards.
  6. Create challenges (just for fun and to push yourself)

*Remember, a New Year’s Resolution is meant to carry you through the year, so that 365 days from now you will be a better person, with better will power.

Other great sites for resolution help: ZenHabits