Holy Smokes

Today was another amazing day at the gym with my trainer, Ted. He pushed me harder then I ever would have pushed myself, and I felt exhausted, yet fabulous at the end of my session. As I work out, he makes me focus on the good about my body - my strength...my endurance...my drive to succeed and push farther then my mind wants me to push. This is not something I am accustom to doing. Throughout my life I have always found my imperfections, my weaknesses, and my shortcomings. So, identifying what's great about me is something completely new.

After I got home, I jumped on the scale (like always). I happened to glance up at the mirror and for the first time ever, I saw a "fit" woman staring back at me. Now, in no way have I reached my total goal, but I actually saw someone staring back at me who truly is an athlete. So...I snapped some pictures and decided to do a little comparison to see how far I have actually come.

It's not like me to take any sort of revealing pictures and post them anywhere, but I am amazed to look at where I've come from and compare it to where I am now. And, after looking through the past few years, I can see that I truly have accomplished a TON and I am very proud of myself (another new experience). After taking a stroll down memory lane, I have realized how much I really have done and how when I set my mind to attaining a certain goal, I can, and will reach it.

December 2007

December 2009

December 24, 2010

December 28, 2010

Gym Time = My Sanity, My Sanctuary

Today was one of those days... One of those days where it took everything in me to eat healthy and go to the gym. I struggled through work; Christmas cookies and candy were on every table in every single office and I was so busy I didn't even have time to catch my breath. And, to top if off, it was just one of those days where I felt like even though I was busy all day, nothing got accomplished. So, when it was finally time for me to head out, all I really wanted was to be lazy.

Even though I really just wanted to go home, do some cleaning and wrap the pile of presents in my living room, I decided to keep going straight, and not turn on my road when I was almost home. I drug myself into the gym, forced myself to get changed, and decided I was going to hit it hard even though I really didn't want to.

My five minute warm up dragged on forever, but when the timer on the stair stepper beeped at me, I walked to the free weights and decided to make it count. I pushed out my full workout, plus a little more, and even did a full abdominal workout after my lift. And I felt better. Still not 100%, but much better. And then, I pushed out my cardio - and felt even better.

Driving home I realized (yet again... I seem to be a bit stubborn on this sometimes) the gym is my happy place. If I can just get myself there, it will help make me feel better about my place in the world. Even when I don't initially want to go, as soon as I start my lift, the gym becomes my most favorite place in the world. I feel stronger, and more capable to take on whatever comes at me, and I walk away feeling a sense of accomplishment. The gym really is my sanctuary, and at this point, I couldn't give it up for anything.

10 More Seconds

Finally, I have found the missing piece of my workout plan.... A great trainer! For the past year, one day a month, I have been working out with a trainer at Gold's Gym North. We would get together, run through the workouts she had written, and I would take them to do on my own for the following four weeks. To give her some credit, I gained some muscle and lost a little weight; and I felt and looked better than I had in a long time. But she never really motivated me. I took the workouts and went on my way - always having to stay on myself to keep up my schedule and heart rate.

Now, things have really changed. Last night was my second workout with my new trainer and he pushed me harder than I ever thought possible. Fifteen minutes in, I was beyond exhausted and my arms were burning. Twenty minutes in, I was sweating worse than the man next to me, and at twenty-five... well, I'm sure you get the point. So when it came to core for the last five minutes, I really wasn't sure if I'd even be able to hold up my body weight in plank position. But Ted pushed me to get in position, and then to make it even more difficult. "Flex your calves, your hamstrings, your quads, pull the bellybutton to the spine, bend your elbows just a little." OMG, by the third one I really thought I was going to fall on my face. But he kept saying, "ten more seconds....ten more seconds....ten more seconds," and I did just that. Ten more, and then ten more, and more and more... I made it a minute longer than I ever have before and I felt a sense of accomplishment that I haven't known in a very long time.

At the end of my workout, there was a puddle of sweat on my mat, my whole body was shaking, and I basically wanted to puke; but I felt fabulous! And, just for good measure, I made sure to go do my extra half hour of cardio on the treadmill and stair stepper.

Success - Comes with Small Steps

I haven't been blogging a whole lot lately, but thought I'd throw up my most recent progress. Because for me, it's huge. Over the past 6 weeks, I have buckled down on my diet and pushed my workouts a little bit harder. And believe it or not, it actually is providing me with results.

I am very proud to say, in six weeks, I have lost 10 pounds and 5% body fat! I had been stuck at my plateau for so long I was really starting to lose hope. That feeling prompted me to meet with a new trainer at the gym I occasionally use. He set my diet up and away I went. I also decided it was really time to find some peace with the treadmill and add a lot more running to my cardio mix. I tended to gravitate toward the stair stepper or elliptical and I knew the treadmill is what I really needed. So, with those two changes, I went on my way.

I have logged almost every day since October 27th - both food and exercise. And, when I went in to meet with the trainer again and set up my new schedule it was time to update the numbers. I knew the weight was dropping because I am addicted to the scale and have been religiously watching it move, but I was honestly flabbergasted at how much I dropped in my body fat percentage. And all I can think now is - I've got this; it's time to buckle down and knock it out of the park. So, we set some new goals...

In the next three months I will be meeting with my new trainer, Ted, twice a week (Tuesday & Thursday) for an intense full body workout. I will do a body pump class Monday nights (Ted instructs them at my gym), and will lift one additional day. I will make sure to get in good cardio (at least an hour) and abs the other two days, and make sure to include a rest day one day a week. If I can maintain my diet and continue to push myself to new levels at the gym, I really think my goals are attainable. For the first time in my entire life, I feel like I really can be fit and healthy (and look great in a tight pair of jeans). Talk about an amazing and uplifting feeling!

Goals: Drop 8 more pounds; Drop 5% additional body fat
** Reassess on March 3, 2010

"You're So Skinny"

In the past three days I have heard this exact phrase directed at me twice: "You're so skinny." It's a great thing to hear, but really has forced me to take a step back and think about what they are saying.

"You're so skinny." Why in the world don't I see that...? I still deal with body issues every single day. I guess I just don't see the change anymore, and I question that phrase. I know I'm stronger, and healthier... but skinny? How can I be skinny when I still have some pudge around my middle, the bat wings are still there and I definitely still have some side-ass goin' on. In my wildest dreams "skinny" was never something I imagined someone saying about me. And, to top it off, I'm still 9-13 pounds (depending on the day) away from my goal weight. So now I wonder, what does "skinny" really look like.

My goal weight something I know I want, but it seems so out of reach. I have been sitting in the same place for a while now, and I know it is directly linked to my eating habits. But, I just can't seem to get to the place where I want to eat only healthy foods and not drink some wine on the weekends. I can't seem to find that place of discipline that I know I need to accomplish this last piece. I care enough to hit the gym regularly and work myself to exhaustion, but just can't seem to care about eating and drinking healthy as well. And, when I hear I'm "skinny" that discipline part of me really says, "F-it! Eat what you want." But, if I ever want to get to my initial goal weight, or drop my body fat to "athletic" ranges, I need to buckle down and find the strength to walk the walk completely, rather than putting in half the effort. With that being said, I need to find a way to say no to food. And, I know this is going to be my toughest battle yet.

With that being said - If anyone knows of any amazing cook books that are healthy, but still have good flavor recipes, I'd love some suggestions. I have to find a happy medium between taste, portion size and health. Ugh - Good luck to me!

Binging

I have an eating disorder, and it's called binge eating. I always knew it was in there, and came out to visit when something went wrong. But, I've recently noticed it comes out when everything is completely okay. As I sit back and think about it, something finally occurs to me. It's a HUGE, blinking neon sign that says - Quit being so fixated on what you can and can not eat!!! I tend to hit the diet so hard and so extreme, that I finally fizzle out; and the fizzle is more like a gigantic sonic boom of eating.

Through my whole life, I have been dedicated to doing everything right, even perfectly if possible. Obviously, I've created some stress fractures over time, and they are opening up wide in the form of eating whatever I can find. I can't keep doing this. I can't tell myself, "you can't have this," or, "you're not allowed." I have to allow myself a little flexibility if I ever intend to truly succeed.

In my first two years of college, I was the healthiest, and weighed less then I ever imagined possible, and in no way was I an extremest about my diet. I ate small meals throughout the course of the day, and had a little ice cream when I felt like it. I hit the gym just like I do now, but in all honesty, maybe a little less. And, I was in amazing condition. It's time to realize that's where I need to go. I don't need to starve myself on 1200 calories a day, and I don't need to completely pull myself off anything and everything that is 'bad' for me. I just need to relax a little, cheat (a little) when I need to, and move forward knowing I can have whatever I want, but I chose to listen to my body and eat only when I'm hungry. And when I'm hungry, only eat until I'm full. I can do this!

Another Inch Off the Pants Size!

Although it's beyond hot outside, and the last thing I've wanted to do is hit the gym, I've continued to keep my schedule up and it is paying off. Though the weight still isn't falling off me like I want it to, I am continuing to tone up and lose inches where it counts. In fact, I bought new jeans over the weekend and they are another inch smaller! So, even though I'm not seeing it on the scale, at least I'm fitting into smaller clothes!

Tomorrow starts my first set of double days, so we'll see if any results come from the new schedule. I will be adding in two to three mornings a week thanks to my bestie signing up at my gym and being a major morning person (which I am not and need the encouragement). I will head in at 5:00 and get in 45 minutes to an hour of good cardio, and then will head back again after work to get in a full lift and abs session. Hopefully this is the little extra cardio I need to get myself the rest of the way to goal. We shall see.....

This weeks workouts:
Monday - Chest, tri's, core and 30 mins of cardio
Tuesday - Back, shoulders, core and 30 mins of cardio
Wednesday - Morning: Cardio 45-60 mins; Afternoon: Bi's, tri's, core and 30 mins of cardio
Thursday - Morning: Cardio 45-60 mins; Afternoon: Legs, core and 30 mins of cardio
Friday - Cardio (1 hour) and core
Saturday - Yoga
Sunday - Rest

Cleaning Amazement

Throughout my life, I've been one of those people that seems to go through spurts when it comes to keeping a clean house. Sometimes I'm all over it, and others, it looks like I live with a group of twenty-something frat boys. For a little over a month now, I've definitely stayed on the side of clean and tidy.

As I jumped off the couch to go clean the tub, I realized something... It's 8:45 at night, I worked all day, went to the gym, and am still completely okay getting off the couch to go scrub the tub. And, if I had to take a gander as to why I'm completely okay doing this, it's because I actually have the energy to do it. And... the reason for that is because I'm fit and active again!

In my past, every time I've been unhealthy, I was exhausted, lethargic and down right spent at the end of the day. After sitting around all day eating unhealthy food; I wanted to do nothing other than sit at home in front of the TV as soon as I got off work. Since I've gone back to healthy living, everything, including cleaning, is so much faster, easier, better.

Go figure... healthy life = more energy = clean home. Yes! Everything seems to finally be falling into place. It's amazing what some major life changes will really do (especially for my house).

Break Through

I just finished my first yoga class ever, and I feel phenomenal. I walked in not knowing how I'd do or if I'd like it, and left feeling stronger than I have in ages, and feel more confident in my athletic abilities. When I first arrived, I made sure to talk to the instructor and get any newbie pointers she felt I'd need. She literally looked me up and down and said she thought I'd do just fine. In the back of my mind, my self doubt screamed, "ya right!" But, I figured if anything, I'd just take breaks if I needed to. Well... I didn't need to. Now, I can guarantee my poses looked no where near as pretty as some of the other people's, but... I could at least get to them.

My legs, back and core were exhausted by the end, and my muscles definitely started shaking, but, I made it! After class was over, the instructor actually pulled me aside and said she was very impressed with how well I did for my first time ever. And to my surprise, I actually agreed and there was no self doubt on my part. I'll definitely be incorporating yoga into my weekly schedule from now on.

And, I don't know if it was my success in class, but something finally clicked for me as I walked past a window when I got back to my apartment complex... I will never be 135 pounds and "thin," but I actually do love the massive amount of muscle and strength in my legs and butt. Yes, I will always be thicker and have a hell of a time finding jeans that fit through the ass and don't fall of my waist, but being strong and muscular is worth it. For the first time in a while I actually thought to myself, I like the way I look. And let me tell you, that's a great feeling.

This Month's Results

Well, this month wasn't as bad as I thought. Though my weight did basically nothing (again), I did drop 25% body fat, and am down another 3.5 inches. So, at least there is some sort of result.

I have a great motivator that keeps telling me to change it up, mix things around; and I think I'm finally ready for it. I've realized if I am truly going to get those last 11 pounds, it's time to try something new. And, the more I focus on planning ahead and making the change regardless of how different it is, the more apt I'll be to do get it done. So, with that being said yoga on Saturday!

Blogging...

I'm absolutely terrible at continually updating this thing, but I think it's because I'm having such a hard time with these last 10 pounds! It doesn't seem to matter how hard I work out, or how perfectly I eat, I just can't get there. I find myself getting more and more frustrated and at the end of the day the last thing I want to do is write about my non-success.

I meet with the trainer (again) tonight and we'll see what kind of results in body fat and inches this month actually brought, but I have a feeling I'll be about the same as last month. As much as I want it, I'm so frustrated with the plateau, I just can't find any additional motivation. It's getting old very, very quickly...

Problem - I Get it Now!

I've been using a protein powder regularly for the last couple of weeks in a breakfast shake. Though it tastes amazing, I just learned (the hard way), it's not the powder I should be using. I've been gaining weight and bulking up a bit, and I've been getting extremely frustrated. So, after gaining another pound today, I basically had a breakdown and knew I needed to go talk to someone that knew what the heck they were doing. I've had several friends recommend the folks at Max Muscle, and I did a little research. They seemed pretty legit, so I headed down after my workout.

Well, I was impressed with their customer service and expertise. They have literature all over their wall and they actually made me read and check the references to ensure I wasn't being "duped." Turns out, the protein powder I've been taking 1-2 scoops of daily is also a weight gainer. Wow - Thanks GNC for telling me it would help me lose weight... No wonder I've seen the scale go up and up. Ugh! So, an hour and a half later, I left the store with a better understanding of how many calories I should be eating, how much protein to get, some supplements that hopefully help and a little more confidence in what I'm doing. I'll keep everyone posted, but at this point, I already feel a bit better about where I'm headed.

Today's workout:
5 Minute moderate rate warm up on the recumbent bike

3 sets of circuit with a 1-2 minute break after each full circuit is complete
*Burpie throw with 8 lb. medicine ball - 15 reps
*Stability ball push ups - 15 reps
*One leg ball squat - 15 reps per leg
*Traveling push ups w/Bosu - 20 reps
*Core rows - 15 reps per arm w/10 lb. weights

Abs
*60 ball Roll Outs (3 sets of 20)
*Ball core leg lifts (3 sets of 30)
*90 front crunches (3 sets of 30)
*150 bicycle (3 sets of 50)

Cardio
*18 minutes high intensity bike
*12 minutes high intensity elliptical

Food - 1721 calories
17% fat, 53% carbs, 30% protein

Something Needs to Change

I've hit a rut, and something needs to change. I seem to have hit a plateau and I'm more than frustrated. And, I've found the frustration with my weight is sliding into other areas in my life. I feel like my goal is so close, yet I just can't get there. I'm pushing myself harder in my workouts than ever before, and I feel like I'm missing out on all food that is even slightly bad. So, the only thing I can think of is it's time to reevaluate my food intake.

Though I've done plenty of research and seem to know all about how food affects the body, I still can't seem to find the right balance for myself. So, it's time to solicit some help. Several people have recommended Max Muscle to me and have raved about how educated their staff is. The way I see it, I might as well go talk to someone there. Hopefully they have some incite to provide me with.

As I try to work through this plateau, I decided to give it my all and start double day workouts. Even though I have a really hard time pulling myself out of bed in the morning, I have no other choice. If I can get in a 5-7 mile run, five days a week, and continue to lift 6 days a week, somethings gotta give. I sure hope so anyway.

Today's workout:
5 minute moderate rate stair stepper warm up

3 full circuits - 1-2 Minutes of rest between each completed circuit
*Burpies w/Bosu to push up (15 reps)
*Barbel Squat (15 reps)
*Curl to press balancing on one leg (10 reps per leg)
*Ski jump one leg balance squat (15 reps per leg - 30 total jumps)
*Abs/Core ball transfer leg lift (30 reps)
*Side plank twist w/8 lb weight (10 reps each side)
*3 sets of side abs with 10 lb weight
*3 sets of lower abs with 10 lb weight

30 Minutes of high intensity elliptical

Food:

Going Public Again...

It's been a while since I posted my last blog, but I figured, if I'm going to get to my goal, I need to keep myself on track (and have others help me). So, I'm back to the blog. Even if only one person reads this, and helps keep me a little motivated, I'm more likely to make it.

I'll be posting my food intake daily, thanks to a handy new tool I have that will allow me to grab and paste my food diary from another website. I'll also post my workouts, and hopefully have a more clear picture of what's working and what isn't. My most recent workout schedule created by my trainer doesn't seem to be making any difference, so I have a feeling we'll be switching things up again soon. Unfortunately, the trainer that helped me get the biggest results left my gym and starting over with a new trainer hasn't proven to be all too successful. I'll finish out her workout this month, continue to add in additional things she missed, and hopefully structure something different for next month. In the mean time, I'm going to try some different workouts as well (like yoga). So, hopefully all these things help get me back on track.

Amazingly Yummy & Healthy Gnocchi Recipe

I am regularly emailed recipes, and this one seemed worth trying. It was really simple and took a very small amount of time to cook. All I can say is it's AMAZING!

Skillet Gnocchi with Chard & White Beans
1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
1 16-ounce package shelf-stable gnocchi
1 medium yellow onion, thinly sliced
4 cloves garlic, minced
1 cup water
6 cups chopped chard leaves, (about 1 small bunch)
2 Cups cherry tomatoes cut in half
1/3 C. of your favorite meatless tomato pasta sauce
1 15-ounce can white beans, rinsed
1/4 teaspoon freshly ground pepper
1/2 cup shredded part-skim mozzarella cheese
1/4 cup finely shredded Parmesan cheese

Preparation
1.Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until plumped and starting to brown, 5 to 7 minutes. Transfer to a bowl.

2.Add the remaining 1 teaspoon oil and onion to the pan and cook, stirring, over medium heat, for 2 minutes. Stir in garlic and 1/2 cup of water. Cover and cook until the onion is soft, 4 to 6 minutes. Add chard and cook, stirring, until starting to wilt, 1 to 2 minutes. Stir in tomatoes, 1/2 cup of water, 1/3 cup of tomato sauce, beans and pepper and bring to a simmer. Stir in the gnocchi and sprinkle with mozzarella and Parmesan. Cover and cook until the cheese is melted and the sauce is bubbling, about 3 minutes.(If you add additional cheese for extra flavor, make sure to add the calories, fats, etc. to your nutrition count.)

Tips & Notes
Tip: Look for shelf-stable gnocchi near other pasta in the Italian section of most supermarkets.

Nutrition
Per serving: 325 calories; 7 g fat (2 g sat, 3 g mono); 8 mg cholesterol; 55 g carbohydrates; 14 g protein; 6 g fiber; 616 mg sodium; 360 mg potassium.

Nutrition Bonus: Vitamin A (50% daily value), Vitamin C (40% dv), Calcium & Iron (19% dv).

3 Carbohydrate Serving

Exchanges: 3 starch, 1 vegetable, 1 lean meat, 1 fat

Mixin' It Up - Again

Well, I've decided to scrap the no wheat thing. Actually, I decided to scrap it about a week ago. What I found is I craved it more than anything and I'd eat around the craving, which only led me to consume more calories in my quest to releave the craving. To ensure I'm still eating healthy though, I'm not eating white flower or rice, and any pasta, bread, etc. I eat is whole grain. Just in the past week I find my massive cravings I was getting are basically gone. I am also fuller longer when I consume additional "healthy" carbs and don't feel I need to eat quite so often.

I have also introduced a superfood supplement into my diet. Every morning I take a scoop of Green Vibrance and mix it with 8oz. of juice. Green Vibrance is a supplement that is green food and includes probiotics. It tastes absolutely horrible, but I'm getting additional nutrietents I was missing out on before. After drinking it, I get a great little burst of energy. It's a perfect way to start the morning. For anyone that decides to try it, you can find it at Super Supplements. Just like any good supplement, it's a little pricey, but I think it's worth it. Another little note though - don't mix it with water and think you're going to easily get through it; it's awful tasting without the juice.

The last thing I've changed up a bit in my diet: I've again increased the amount of protein I'm eating. At this point, my diet is about 35-40% protein, 40% healthy carbs (a lot are found in fruits & vegges) and 20-25% fat (healthy fats found in nuts, avacados, etc.). I'm still tracking everything I eat and staying between 1400-1600 calories, but since my diet isn't quite so restricted, I feel like I have more wiggle room and I'm not on a major "diet." So far, I'm down another pound. :)

The Great Supplement Debate

As I get closer and closer to that final goal, and I find myself hitting a MAJOR plateau, I am seriously considering the use of supplements. For a long time I've told myself that other than protein powder, I would not use any "products" to help my weight loss. I'm starting to think I may try it just to see what happens.

So far I've had Solo Slim and Max Muscle's De-Lite recommended. After researching both, I still don't know which to chose. I'm also a bit leery that once I start, I'll have to continue taking them in order to not gain back anything I may lose. I'd love to have some feedback from anyone who has used supplements, or has tried any other brands.

Thoughts, ideas, opinions...?

Back Slide...

Well, it's been a while since my last post. Between work, a major hockey tournament, and getting super sick, my weight loss stopped. In fact, I gained back two pounds. I knew it would happen, but it's a big reminder that even if I slack for just two weeks, old habits come back immediately. All I wanted was my comfort-junk food, and I gave myself every excuse for why it was okay to not hit the gym.

Well, yesterday was the day that enough was enough. I'm finally past the really sick point, and I'm hitting the gym hard again. I'm also logging EVERYTHING I eat, and not letting a few little things slide. It's so easy to make excuses about not having the time, but I need to remember, I need to take care of myself before I can really take care of anything else.

Even after the second night of hitting the gym hard again, I already feel better, and less stressed. I just need to keep reminding myself NO EXCUSES!!! These last 10 pounds are going to be the hardest, and just because I don't see the scale moving down as quickly as I want it to anymore, I don't get to slack. No wussin' out!!

What a Week...Workouts and Food

It's been a few days since I've posted and now that I finally have a few minutes, I figured I'd do some updating. The last three days have been 10+ hours at the office, so my regular schedule has been turned upside down. I have not made it to the gym since Tuesday night, and I am really starting to feel it. Since I haven't been able to hit the gym, I have adjusted my calorie intake to float around 1200 a day to ensure I am not eating without burning calories. Though 1200 is a bit lower than my normal average of 1600, I have found I'm so busy I haven't been noticing my hunger. This is not something I find to be good at all.

Even though I get busy, I need to continue to eat throughout the day rather than chow down when I get home. When my eating schedule is not consistent, I notice I am more easily irritable and absolutely exhausted. Take my advice and learn from my bad habit - even if you are stretched to the max and busier than ever, take 5 minutes every now and again and eat something healthy. For example, I will be buying blueberries this weekend to have on hand at work. I am also going to pick up some more baby carrots and celery to keep in the refrigerator. These are things I know I will snack on throughout the day, regardless of how busy I am because they are quick, easy, non-messy snacks.

Even after my eating failure for the past few days, I have lost another pound. So, don't get too down on yourself if you can't make it to the gym every day, or forget to eat when you should. If you are still eating the right things, and make minor adjustments, you can maintain and possibly lose.

Another thing not to get too down on yourself about is not losing weight as quickly as you'd like. Though I have lost six pounds in the last 9 days, I know this trend is about to be over. The first five are pretty easy to cut when you make a significant change to your diet, but after that, it's all about the effort you put in. Not only is tracking your food extremely important, but so is working out. And, I don't mean the walking from machine to machine at the gym with a 1-2 minute break in between each set of lifts. I mean, full on, sweat like a man, breathing so hard you think you really may puke (several times), kind of work out.

I've received quite a few emails asking what my workouts actually look like, and let me tell you, I'm not pretty when I get done. My workouts start with 5 minutes of cardio at a pretty steady pace to get my heart rate up to about 160 beats per minute. From there I head straight to weights and lift for about 40 minutes. All lifts include 16-20 (usually 20) reps and are pushed out in a pretty quick pace. I then put the weights down and do something to continue to keep my heart rate up - like push ups until I can't push up anymore, planks, a very quick pace on the bike, another lift that piggybacks on the one I just did, 20 lunges... you get the picture. And, if you aren't breathing so hard you kind of want to die when you get done with that set, you didn't push yourself hard enough. From there I catch my breath just enough to move back into the lift. Each thing you do gets three full sets. By the time I get done with lifts, I am sweaty, exhausted, and ready for abs and core. On average, I do 10-15 minutes of abs/core every day. This can include anything from more planks, leg lifts, crunches, side abs, lower back core, big slow circles when planking with the Bosu Ball, and more. Again, I do 3 sets of 20 and it's back to back. I try not to take any breaks at all when doing abs. After that, I'm finally done with abs and it's off to the cardio equipment for 30 minutes of high heart rate fun... And when I say high heart rate, I mean it; at least 180 beats per minute (if you new to working out or at a weight where 180 is way too high, just make sure you get yourself to a pace where you are breathing a bit hard for the whole workout). :)

Another question I keep getting, is, "What exactly are you eating?" I wish there was a way I could remote everyone into my food log, but since there isn't, here's a pretty easy breakdown of what I'm doing. For breakfast I have 1 scoop of protein powder in 16oz. of coffee. I have found this to be enough to last me from about 7:30-10:30 before I start feeling hungry again. Around 10:30 I eat a snack like a piece of fruit or some vegetables with organic hummus. Remember to watch your portion sizes, even with fruits and vegetables. A serving of fruit is about the size of your fist, it's okay to eat a bigger one, but keep that in mind when you are tracking your food. Even healthy food, when eaten in too high of quantities, can throw off your weight loss.

Lunch is usually around 12:00 and typically consists of more vegetables and an animal protein. Usually, it is leftovers from dinner so it includes turkey, shrimp, or chicken. Around 2:30, I will munch on a protein bar if I am really hungry, or, if I can make it until 3:00, I'll have a banana. Bananas are great to eat about one hour before a workout to help fuel muscles.

After the workout I go strait home and make dinner. Every night includes a salad, usually with spinach, strawberries, tomatoes, avocado, cucumbers, kiwi and garbanzo beans. I also throw on a small amount of feta cheese so I don't feel like I'm missing out on any of the good stuff. A great salad dressing is Paul Newmans Low Fat Sesame Ginger. It is seriously amazing and I encourage everyone to go out and buy it! Dinner also includes a lean animal protein like trout, turkey, chicken, game hen, salmon, halibut, etc. And, when seasoning, I try to use natural foods like a fresh onion, garlic, lemon juice, lime juice... Get creative! There are a million and a half recipes out there and even more email lists you can get on to have healthy recipes sent your way on a daily basis.

I know it's a difficult path to follow when one first jumps on board, but after a few weeks it becomes the new norm. The more cravings I push through, the easier it gets, and I can guarantee everyone else the same. Just stick with it, have a little patience, and you'll start feeling and seeing results!

Day 6

Six days in and five pounds down!

Today is day six and I feel better than I have in a long time. My energy level is way up and my body feels better. Since changing my diet, I have not had my typical irritable stomach and absolutely no bloating. For the first time in a while, I don't feel like I have to suck my stomach in when I'm standing up. It is absolutely amazing how quickly my mid-section has slimmed out since I cut out the processed sugar and wheat.

When I first started this food choice, I was worried I wouldn't be able to feel full enough. I have found this to be completely false. By focusing on getting in a substantial amount of protein with each meal, at least five servings of fruit and vegetables a day, and 8+ glasses of water, I am actually more full for longer periods of time. I have also found I feel less tired after eating.

The last thing that has been noticeable is my general mood. I have known for a while that "gym time" helps keep me sane, but over this past week, I have seen a noticeable change in my attitude. I am not so grouchy and wake up feeling ready to start the day. I also don't need coffee the minute I crawl out of bed; I have substituted 16oz. of cold water and finish that before even thinking of starting the coffee pot.

The only thing that has been difficult over these past days are the cravings for those foods that are off limits. I am a sugar addict and dessert is still something I crave on a nightly basis. But, I have been finishing a meal with fresh strawberries or a ripe kiwi so I don't feel like I'm completely missing out or neglecting my sweet tooth. Simple substitutions for healthier alternatives really do help curb the cravings.

For today's final update, I thought I'd throw this in. I went dress shopping this weekend for a friend's wedding, and I'm down to the smallest I've been since my freshman year of college. If you take my previous dress size and cut it in half, you have my new size! Though I still see things to fix when I look in the mirror, it was great to see some major progress in my dress size.

It's Working!

Well, it's day four of no processed sugar and wheat. Though it has been pretty difficult, it is working. This morning when I jumped on the scale, I was down 3 pounds! Now, I do realize a person typically gains 1-2 back when they re-introduce foods that have been cut out, but I still feel great about finally seeing the scale move again.

The other thing I really feel is helping is my food journal. I downloaded "My Net Diary" on my iPhone, and have found it to be a very useful app. I am able to utilize it from both my phone and any computer with Internet access. The great thing is I can track everything from food, to water intake, to exercise, and much more. The fact that I have to log everything I put in my mouth is really holding me accountable, and makes me really think before eating or drinking something. I can also look up food and see the calories before I actually eat them, so I am better equipped to decide if it's something that's really worth eating. At this point I'm not specifically "counting calories," but it is good to see how quickly they accumulate if I'm not paying attention.

I've also started setting goals again, but not ones that are months and months away. For example, my goal on Friday was to get through the entire weekend and log everything I ate or drank. By only having to focus on the following two days, it was much easier to stick to the plan. Also, I made a goal to not drink any alcohol this weekend, and even though I went out, it wasn't extremely difficult to abstain. Since I didn't say, "no drinking for a month," or, "I have to log every day for the next 16 weeks," it was easier to not fall off the wagon.

So, small goals = big results. Just taking things one to two days at a time seem to work better than looking WAY out into the future.

Day One Done!

I made it through day one! Yesterday actually went really well, I made it through the entire day with no processed sugar and no wheat. I have to admit, I had to talk myself out of making rice or noodles to go with the stir-fry last night, but once I made the conscious decision not to, the calories just weren't worth it, and I was able to get along just fine without.

As far as the workout went, yesterday's food choices seemed to have no impact on my energy level. I was able to push through a very difficult leg day and 30 minutes of cardio after the lift (which is pretty standard for me). But, I can say, I'm nowhere near as sore as I normally would be, and I'm thinking the extra protein I substituted for my usual carbs, may have something to do with that.

As for today, I found myself very hungry when I woke up this morning. A quick, easy fix before slugging down a protein shake at work... 15 almonds with 1Tbsp. of organic humus. It completely took the edge off my hunger. I think I just found my new favorite snack!

Getting Started

Well, I have decided that maybe if I actually write about it, I'll get to that final goal! I'm working out 4-5 days a week and have been pushing myself pretty hard. And, as of today, I'm cutting foods that are difficult for my body to process. That means, no more processed sugar, bread, and pasta. I am bound and determined to hit my goal by June 30th.

As I go through the change in my eating habits, I'll blog about my mood, energy level, workouts, etc. to help me see what works, and what doesn't. 16 weeks to lose 14 pounds... I think I can do it!