The Season is Changing!

After several weeks of triple digit heat in Texas the season is finally beginning to change. What a perfect time to change your season and seize the opportunity to begin changing that thing you've wanted to for so long. Now is the time to put the process in (D)drive.

Set the goal, outline the steps and actually begin walking in your new season. What are you waiting for? If your answer is someone else to do it for you, to take you by the hand and lead you...not going to happen. It's all up to you.

I have accepted a three month challenge weight loss/transformation challenge. Tomorrow marks the official kick-off. I'm excited, and yes, there's that little bit of self doubt saying "you really think you can make this three months". This is human. BUT! There is power in being human in that you have been emPOWERED with human thought, the ability to use your mind to change anything in your life that you want.

I am also committed and have started the process of removing a habit that has held me back for a very long time. It is tough, you'd better believe it! Can I do it, absolutely! I have the power within me.

My goal is to get into the best shape of my life over the course of these three months. I am committed and it's time to go!

"Everything must change. Nothing stays the same. Everything must change. No one stays the same."

Seize Your New Season!!

Planning Is Everything

There's a saying that goes "Never start your day until you've finished it". Planning in advance... it makes the difference between your succeeding or failing. The dawn of another new year is upon us. With that in mind I decided its time to put perfect planning into action. What use is there in waiting. Serious goals require serious action.

The first thing I did was outline my weekly goals. They included:
Strict adherance to diet with 1 Cheat Meal included (achieved)
Morning cardio 3X this week minimum (achieved)
Pre-planning strength training workouts. Giving 100% effort without fail. No short-cuts (achieved)

Reaching the aforementioned goals called for planning. The first thing I did was set up and print my workout templates for each day of the week. The night before I filled in the template with the exercises to be completed, including the weight to be used and number of reps.

At the end of each workout I evaluate myself in terms of: 1)Strength or how I physically felt(weak/strong/exceptional); 2) Concentration (distracted/good/intense); 3) Rest intervals (long/medium/intense); and 4) Total Workout Summary (fair/good/or excellent).
With this information in hand I know where I need to improve going forward. I also know where I need to progressively improve by increasing the weight load and/or repetitions and intensity levels.

I also created a Cardio Sheet for the entire week. I just plug in the date, equipment used, time and duration, and calories burned. There is no second guessing here. I know whether I held strong to cardio commitment. It's right there in black and white.

So, with all that said, to sum it up, as of Friday I burned a total of 9,684 calories. 5,516 of those calories were expended from Cardio and 4,168 from Strenth Training.

As of Friday total pounds lost was 4.6 Pounds. 1 Friday cheat meal.

Information is Power! Plan ahead, set your goals now. What use is there in waiting until 2K11 to improve. If you have no roadmap, how do you propose to get to your destination.

Happy Planning!

Continue Improving Even During the Holidays

Let's face it, it's the Holiday Season. The time of year we share special time with our family and friends. With food usually in abundance it can be difficult to make the best choices.

You can enjoy yourself when you use good judgement. Drink water before taking in the meal. Recognize your satiety level, that point at which you know you are satisfied. Because the foods are available doesn't mean you have to eat past the point of fullness. Enjoy in moderation.

After you've done the crime, do the time...in the gym that is. If you've overdone it, you will need to increase the intensity of your workouts to burn more calories. The way to lose weight is by keeping our caloric intake in deficit (burning more than you take in). You will surely gain by continually staying in caloric surplus (eating more than you burn). Include workouts in your schedule right along with the family dinners and holiday parties. The goal is to get through the season without adding on an additional 10 or more pounds that we will be vowing to lose in 2011.

Back to workout intensity. To burn more calories you will either need to spend more time in the gym, or kick up the level of intensity. Lift heavier, or run/walk faster. Incorporate circuit or HIIT training. You can find a vast number of workouts to try right here on the internet, or in magazines and books. Don't be afraid to try new things.

Don't have a gym membership. Home workouts work just as well. There are many terrific exercise videos available on the market. You can even structure your own circuits for home. Pick a number, then pick your poison. For example, the number is 20. Now do 20 jumping jacks, 20 bodyweight squats, 20 side leg raises. That's four exercises. Repeat the circuit 3 to 4 times. Increase the number of repetitions and sets as your endurance and strength improves. Pick exercises that target larger muscle groups for calorie burning bang.

I've not done too bad over the Thanksgiving holiday. Yesterday I began incorporating additional intensity into my cardio workout. I slapped on a weight vest. Used the EFX and Stepmill while wearing it. Removed the weight vest, then ran suicides. I have to say I felt feather-light and could run the suicides much better. Strapped the vest back on and hit the steps again. Within 1 1/2 hours I burned nearly 1,900 calories. That included my warmup and abs after cardio.

When you find different strategies to use workouts can actually be fun. Take time to become informed, try new things and watch your physique change. Remember, if you keep doing what you're doing, you'll keep getting what you're getting.

Happy Holidays!

November 15, 2010

The beginning of the week the first thing I do is hop on the scale to weigh. Then I review the prior weeks’ actions to ascertain what I did right, or wrong. Last week I lost 4 pounds, the result of pretty strict diet, cardio and strength training. Was I shooting for more? Absolutely, but in retrospect I have to say that’s not too bad. At this stage I’m 16 pounds away from my goal weight. Just for grins I’m gonna round it up to an even 20 pounds.

I often take advantage of cardio time to think about where I am in relation to achievement of my goals, which I did this morning. Another year has nearly gone by and I still did not reach the ultimate, long range goal I embarked on a few years ago. I read this the other day and how applicable I find it in pursuit of my goal…“If at first you succeed try very hard to hide your astonishment. If at first you don’t succeed, try working HARDER.”

Today, clear as a bell it has come to me. Going forward from here my focus is no longer on the scale. The weight/fat loss will come with the work. My focus is now on continuing to sculpt, shape and chisel my physique as I’ve seen it so many times in my vision.

To sum it up, hey I’m feeling darned good about where I am. From the beginning of 2010 to now I’ve made great improvements, not only in the physical, but also in mind and spirit. I’m thankful for that! I’m also very grateful for two special people that helped me get to this place over the year, my hubby and my trainer. Thank you guys so much!

In sharing my experience I hope that you are encouraged to keep fighting yourself. That which you seek may not come as quickly as you want it, but stay on course. When life comes calling, answer, deal with it and get back up!

It's Leg Day

Preparing for another days' training. Today is leg day. My plan of action is in hand. The exercises I will be doing, sets/reps, and rest time (of which there will be very little tonight). Leg day always comes with a tiny wee bit of apprehension. It's the anticipation of the burn. But after all is said, the work is done and you see change gradually happening before your eyes, you welcome the pain. Off I go...building a better version of me.

“The gym is a HAVEN for those with DIRECTION and a sense of PURPOSE.It is a place for those COMMITTED to self improvement, healthy lifestyle and the DISCIPLINE and self investment that comes along with it. Everyday that you make that drive to the gym, know that you’ve chosen wisely.”

Eating With a Purpose

May sound corny, but Detox Diet Day #1 has brought me to a new level of consciousness. Not that I haven’t done this before, or that I haven’t spent a number of years over my life now dieting in some shape or fashion. On this day, Labor Day 2010, it is concrete to me that food no longer rules my life. Food is my fuel, my means to achieving my goal. I can be proactive in my food choices, which make my job in the gym so much easier—my gym work is then icing on the cake. On the flip, I can be reactive to unwise food choices causing me to spend endless hours in the gym, wearing myself down so much that I no longer look or feel vibrant. I choose to eat with a purpose, to eat what I need to, when I need to do so to bring me to the success level I envision.

Saturday, July 17th Full Body Assault

Early Saturday was pretty laid back. Had an appointment to discuss the condition of my lower body loose skin issues...the normal result of losing over 100 pounds in some people and unfortunately I'm one of them. Thankfully the problem isn't as bad with my upper body. I can choose to see this as a deal-breaker toward my goal, or I can take it as confirmation that my direction simply needs to change. After the appointment I was bummed out totally. I chose to have a cheat day. Yes, against my better judgement, but it was the way I chose to cope with the disappointment. I had a nice meal, went home, watched Lifetime, and took a nap. I awoke still consumed by my thoughts. Either I could lie there and sulk or I could hit the gym and make something happen. I chose the latter. I could see me in my mind lifting and lowering the weight, sweating for a good cause! The awesome thing is that about half way through my workout a gentleman approached me inquirin how long I'd been working out. He told me that he and his wife have been members at the gym for 2 years and he's watched me progress. Also said he told his wife that she needed to watch me to learn what to do. He'd been bodybuilding for some 10 years, but never placed in a show because of his legs. Well into his 40's he decided that he'd do whatever necessary to place. He worked harder, lived and breathed his goal. It paid off..in his mid 40's he won. His advice to me...never ever give up. Keep going! I believe it...God knows just what you need to hear and when you need to hear it...and he uses strangers to do it!

So much for that...here's how my workout went.
-Nice 10 mintute Warm Up
-Leg Press x 30 Reps, superset with Weighted Steps Ups. 8 Sets
-Pull Ups, superset with Skaters. 5 Sets (keeping the intensity up here)
-Upright Rows, superset with Side Lateral Raises. 3 Sets of 20
-Biceps (21's) , superset with Skull-Crushers. 5 Sets.
-Extra Triceps work on Triceps Dip Machine (25 pounds each side). 3 Sets of 20
-Ab Crunch Machine (50 Reps), superset with Inchers with a Pushup. 4 Sets.

Cardio Wrap Up: 30 min on EFX (strides ranging from 160 to 184). Short on time for cardio--had a date with my hubby, but will make up for that .