New Year, New Things..

Wow, March is here already! I'm feeling more positive and encouraged about all of my goals. I'm aiming high and really starting to LIVE again!  Anyway, I have decided that my goal for March is to move more.  I'm not talking about working out..got that covered..What I am talking about is the 10-11 hours that I spend sitting at work.  My last job actually had walking treadmills that we could reserve like any other meeting in our day. They were equipped so that we could continue working while moving.  That was very nice. Now, I work downtown, endure a 1-1.5 hour commute each-way, and find myself arriving home nothing short of exhausted on a regular basis.  So, my goal for March is to move more during the day. I try to go for a walk at least twice a day while at work.

In addition, I want to have more fun while moving. Therefore, I've decided to take a few dance classes as something different and fun to do. We'll see how that pans out..I'm sure that at the very least, it will be fun (just as it was intended to be).

What are your March goals? How is 2013 progressing for you?

FitGirl's Top 10 "You Can Do It" Tips

In my last post, I provided a personal update. In doing so, I hope to remind you that it is possible to restore faith and confidence in yourself, even if you've given up.

1. You CAN accomplish your goals, regardless of your situation.
2. It WILL NOT be easy.
3. It WILL NOT be fast.
4. You must be HONEST with yourself and ACCEPT where you are today.
5. You MUST enjoy the journey and TRUST the process.
6. It HELPS to build the right team. For me, this includes a personal wellness coach, support system, and journaling.
7. You MUST find what works for you.
8. You MUST listen to your body.
9. I HIGHLY ENCOURAGE you to memorialize your progress.  During my heaviest weight, I despised taking photographs.  However, doing so has really helped me recognize my accomplishment thus far. I wish that I would have taken more pictures and measurements, as painful as it is for me to do that.
10. BELIEVE, BELIEVE, BELIEVE in yourself. DO NOT GIVE UP, no matter how insurmountable the goal or progress may be. You will get there - small steps, big steps - it all moves you closer.
11. BONUS TIP! I learned this from @IyanlaVanzant. This tip really resonated with me because, in being 100% honest with myself, this tip was where I was lacking and in need of the most. Ready for it? Here it is, and it's simple.  CONSISTENTLY DO YOUR WORK and HONESTLY OWN YOUR ACTIONS.  I realized that I kept falling into the trap of constantly reminding myself what I "used" to do and the results that those former actions "used to" produce. I would try something for a week or two, not see marked progress, and then give up. It wasn't until I was CONSISTENT and COMMITTED to my program that I began seeing results. The difference is that I began DO-ing my WORK CONSISTENTLY.

Now, go out there and accomplish your goals.  Every day gets you closer.

Is it 2013 already?

Wow, 2012 is over and 2013 is upon us already. I just returned from a much needed vacation.  I went to the beautiful state of Hawaii for some R&R, and it was just what I needed.  Here's an update on everything that's been going on with me fitness wise:
* 2012 presented me with further challenges with my overall health, which impacted my overall happiness
* Joined a 12-month on-line wellness coaching program that is really helping me to restore my self-confidence. After a bout of unexplained weight gain in the late summer/early fall months, the tide started to shift for me in October
* I was cast in an exercise DVD series in October! We had 6 weeks to prepare for filming, and during those 6 weeks, I lost a solid 15 pounds!!
* Finished the year by losing 31 pounds total between Oct 1 - Dec 31, 2012.
* Most important accomplishment of 2012: I started to believe in myself again. I stopped putting unncessary pressure on myself and simply respected my body for enduring the super stressful periods from 2007-2012.  In reviewing it all, I have no idea how my body was able to keep me afloat, but it did. Endure in times of hardship (mental, physical, emotional).  I actually took (another) break from training others to truly focus on healing myself.  That has been the magic ticket. I MISS actively working with clients and teaching spinning classes, but I have to heal the inside and rebuild the outside before I will feel ready to teach again and take on clients.

That being the case, 2013 finds me EXCITED and READY to accomplish new (and old) goals.  I realized that I was putting so much pressure on myself to try to compete, but my body was simply not capable of doing so at the time.  I was in denial and tried to push prematurely, and that was just a downward spiral of trial, error, and disappointment. I can honestly say that I'm healed and ready. I have an amazing team in place and will start journaling via my blog more often this year. I've missed allowing my fitness friends to read my rumblings about my journey.

Please let me know what's going on in your world and what you'd like to see from me in 2013. Join me in celebrating life, blessings, and friendship in abundance this year.

Cheers!

Best Day of my Life! One Lifelong Dream Realized!

The past 6 weeks have been simply amazing.  At the beginning of October, I was selected to be a cast member in a new set of DVDs that are being sponsored by the American Heart Association! I've been dreaming of this ever sine I was 19 years old and purchased my first workout VHS tapes (Firm Cross Trainers). This dream has been on my "to accomplish list" for my entire "fit" adulthood. I agreed to participate even though I've been struggling with health issues and unwanted weight gain. I agreed to do it anyway because I thought that in the big picture, maybe I could be a source of inspiration to others who may be going through similar challenges. I want to remind others (and myself) that you can still be healthy and keep your heart strong, even in the midst of combating other issues.

Well, today we filmed, and it was the best day of my life (so far).  I let my personality, enthusiasm, and passion for fitness shine through. I enjoyed the entire process - hair & make-up the most. I felt like a million bucks!! I had the brightest smile and the biggest heart because that's who I am inside!!  This is an amazing accomplishment for me.  I am checking off something that has been on my list since I was 19 years old...and I'm 34 now.  God puts the right people in your life, at the right time, for the right reason.  This entire experience has been remarkable.

I will admit that earlier this week, I got a little freaked out and I let the demons of insecurity and self doubt enter into my mind.  I was so nervous that I'd appear massive and out of shape on film. Earlier this month, I attended my brother's wedding, and the photos came back. I really did not like what I saw. I was ashamed and embarrassed. I keep trying to pump myself up and hold my head up high. I keep putting a shield around my heart saying that those who judge me know absolutely nothing about my journey. Well, the instructor (and now my trainer) has always commented that I'm "perfect as I am," and he keeps telling me that I was born to do this. It's his project, so if he's happy, then that makes me feel better. I have lost almost 20 pounds during our 6-week rehearsal process, so I'm making progress.  I did my work, and my results and blessings were in abundance.

Even better news is that we will be filming additional workouts in 2013, so you will be able to see my full journey. The instructor is just amazing. He has become a great friend and even better coach. My castmate has completely transformed himself, losing almost 100 pounds in one year's time. I am very happy for him and his accomplishment, particularly at such a young age (24). 

GOAL. REALIZED.

Versaclimber has finally arrived!

Well, my quest for a Versaclimber has finally come to an end, I haven't been able to find a used one specifically for the SM108 Commercial model, so I bought one. It was built to order and took 4 weeks to get here. It was delivered in a freight on a Thursday afternoon. It took us about a week to finally unpack, assemble it, and put our garage back together (we moved to a new place in February). So, the gym is back in order, with a Versaclimber to boot! My first try on it, I was only able to last for 45 seconds! My legs were on fire! So, I've been adding 5 minutes to my morning cardio over the past 2 weeks. I'm finally starting to get it! The movement is truly like no other! On Thursday, I actually finished a 15 minute climb! I'm really looking forward to getting the most out of this puppy!

Treadmill workout for Mippa

I cannot take credit for this workout. I saw it on Coach Troy's blog from earlier in November, and I thought of my friend, Mippa, who has a Treadmill at home. I often share workouts with her - either ones that I've created myself or share workouts that I've found online.  This one looks great, and I can't wait to give it a try!  Personally, I have many workout days that consist of high incline treadmill walking, especially when I am trying to get lean.  I thought Coach Troy put a really interesting twist on it.  Let me know if any of you give this one a try!

Coach Troy Jacobson's High Intensity Treadmill Workout
This workout will crank your heart rate and make you work muscles you never knew you had. It's simple, tortuous and soooo effective. Try it, but only if you have an AED nearby!

1. Set the treadmill incline at 15% grade and the speed at 3.5-4.0 mph or at a fairly comfortable pace. Walk uphill for .5 mile.

2. Raise the speed to 4.5 - 5.5 mph (Depending on your fitness) and start to 'jog' with short steps. Drive with your arms up the hill. Go for .5 miles.

3. Increase the speed to the top of your limits for .2 miles while still at 15% grade. Hang in there and don't fall of the back!

4. Decrease the grade to 6-8% and the speed to 3.5-4.0 mph and walk the final .3 miles as a cooldown.

Hop off and collapse.

The entire workout will take around 20 minutes and you cover a total of 1.5 miles. Not much for the hardcore endurance athlete, right. Wrong! Try this workout next time you're in need for a strong hit of intensity and you'll get it.

Training Update

So my training for the past month has been very solid.  I'm taking a class on Tues/Thursday nights for work, so that has put a glitch in my training plans. I am working around it though.  For instance, on class nights, I go to the gym right after work and get in a 45-minute workout before class, either lifting weights or cardio. Sometimes I do early morning cardio on class days, just in case I needed the hour in between class and work to do homework.  I also changed my work schedule from 7:30-4:30, which has really allowed me to balance better.  For the past month, I've also been boxing twice a week and lifting weights 2-3 times per week. I'll be moving that up to 4 days per week of boxing, lifting 3x per week, and at least 1 day of yoga.

I'm feeling really good.  I had a sleep study done, and finally discovered the root cause of my weight loss struggles as of late.  I'm under constant stress and am not getting restorative sleep. So, my doctor gave me some suggestions to change around my evening routine to improve my sleep quality, and I've dropped 6 pounds!  I've always known the importance of sleep and the impacts of sleep deprivation and stress. I knew that I've been under alot of stress, but I couldn't imagine that my sleep was being impacted that badly...but that is indeed the case.  I'm looking forward to making good changes and getting closer to my end of year goals.

Caio for now folks!!