Where have I been? What’s been going on? I wish I could share some exciting details or news, but the truth is I have been lacking inspiration and motivation the past few weeks. Maybe it’s the election results, or the change of seasons- whatever it is, it’s been affecting me big time.
Now that the holiday season is here, most of us will be out socializing a lot more than usual. I get invited to a ton of Holiday Parties and Happy Hours in December and if I’m not careful, I start to slip back into old eating habits. I’m sure I’m not alone. Last week, during one of my Body By Wayne training sessions, I was bitching about how hard the workout was (something I do regularly). I asked Wayne why it’s so hard to stay lean and healthy. How come there isn’t a pill I can take to keep this way? I workout all the damn time –hard workouts, that challenge me in many different ways, but yet each time I go, it’s a mental and physical challenge once again. It’s not freakin’ fair, but the truth is — Fitness is rented. You have to pay that rent each and every day. And if it’s important to you, then you will do it.
What keeps me motivated to stay fit?
Here’s some insight into how I think…
- I have seen far too many older people become immobile and unable to take care of their most basic needs without help. For some, it wasn’t something under their control, but for the vast majority – if they moved their bodies and paid a bit more attention to their overall health when they were younger, they wouldn’t be that way. When I start to lament about having to workout, I remember this.
- When Scotty was sick with colon cancer, we spent every other Tues at Georgetown Hospital getting his chemo. I saw and met a lot of very sick people. Exercising is one of the best ways to prevent many cancers — and it’s an hour of of my day. One friggin hour! And if you can’t do a full workout – then just go for a walk. MOVE YOUR BODY. I remember our time getting Scotty well and the people I met.
- I live in the suburbs and I am seeing more and more, people my age ignoring their health. We are at the cusp of “no, we aren’t old” and “no, we aren’t young” and so many of take little time to take care of ourselves. We know how important it is – but tend to get wrapped up in everything else. I remind myself how important it is to take time for myself to take care of myself. Not only for my own well-being, but as a good role model for my kids.
After thinking about those three important things, how can I really not go and workout? Those aren’t trivial reasons and I have no real excuse to skip. Not to mention that I love the feeling I have after a good workout and the great people I have met through my fitness journey. Hopefully, the insight I shared will help motivate you to stop waiting and begin…
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It’s been way too long since I updated the blog –I know, I know. So much ‘life’ going on –that any downtime I have is not spent on the computer. I haven’t even taken a look at Pokemon Go if you can believe it. My kids have of course!
The latest on the refocus on my health and wellness – I’m down about 12.5 pounds and want to lose about 10 more but I am struggling. It’s a constant battle in my head to eat more carbs vs protein. I want, love, am obsessed with carbs. But I definitely notice that I am hungry much sooner than if I had eaten protein. It all comes down to planning and being prepared -which I have not been great at the last few weeks. Lots going on work wise and the kids are out on summer break and have camps to carpool to. Nothing major but it all adds up to being stressed out. I have also been working to de-clutter my house. My 14 year old daughter has been helping me go through the piles and piles of clothes, shoes and random junk. Her help has been awesome but I am finding it’s an exhausting process. It definitely has been weighing me down and I don’t have issues with actually getting rid of stuff. My issue is with setting aside the time and focus to do it. I wouldn’t say that the stuff has any real deep meaning to me –there just is so much of it, collected throughout the years that it’s an overwhelming feeling to make any progress. Does that make any sense?
But as I am feeling better overall — I am doing it. I even scheduled a pickup for the crap this week, so it will be completely out of my life! Freedom….
Training is going well – My work with Wayne, my trainer has been great. I can see my body changing. I am seeing real definition in my arms and back – something I have NEVER had before. 30 minutes/2x a week with his expertise and my focus and ability to work and focus, the changes are happening. I’ve been trying to get to Solidcore 2x a week and Boxing 2/3x a week. I also have been wanting to try Muay Thai Boxing as a nice progression from just heavy bag boxing work. I sent a note to a friend who trains at a place in Herndon and am going to check it out next week I think. The key to staying active and fit is to continually challenge yourself and keep learning new things. Which is why I am attached to so many fitness programs. I get bored way too easily and need the constant challenges. I will share an update about that experience afterwards, of course!
My daughter has been in a Volleyball camp the past two weeks and when I go to pick her up, I see this “Healthy” Vending machine. They share some of the profits to combat childhood obesity. Sounds Great, Right? Well, it would be if they actually sold healthy foods. I would say that most of what they are selling CONTRIBUTES to childhood obesity. I’m not saying that my kids don’t eat stuff like that, but I am not making claims that the money goes to fight obesity when the foods I am offering contribute to it. This is the problem… Goldfish, Potato Chips, Gatorade – Sugar, Processed Foods, Chemicals. This is not HEALTHY VENDING! When I mentioned it to HB, she said well the food choices are healthier than others … REALLY? This is what my daughter thinks or is that what she tells herself? Scoty said well they wont get any money to contribute if they only stocked healthy food. SMH! WTF?
I understand the challenges with keeping fresh food in machines like this — but then don’t disguise it as healthy and that by buying stuff you help combat obesity? You aren’t — you are contributing to the problem in your own community.
One evening last week, I went to dinner with Lani, a dear friend of mine. I didn’t want to go out –It was a weekday. I didn’t sleep well the night before. I got up at 5A that morning to workout at 6A. There were a lot of excuses in my head. But, I have not seen my sweet friend in a while, we both have a lot going on, and a good friendship requires being present, so I kept our date. And sure enough, we had a lovely dinner, caught up on life since we last spoke, and was able to spend some time outside walking.
As we were rounding the corner that led to her apartment, I looked around, feeling confused. Um, where’s my car? My car was gone. Gone, gone. Not the where did I park gone-but GONE. Turns out that even though there were no obvious signs stating parking with a decal only, my selection of parking spots was included in that rule. Not even 20 mins after we left her apartment, they had me towed! I’ve never been towed before, and there was no number listed to call. We eventually found out that you call the local police and they can confirm the status of your car, give you the location of your car and the number to call. After waiting on hold too many minutes, I found out where my car was and how much $$ it was going to cost me. Man, my friend is a very expensive date! I paid the exorbitant fee and got in my car and drove home. It was a very long day to say the least.
As we were driving to retrieve my car, my friend Lani said that she thinks this happened for a reason. Whether it be to keep me from harm’s way or to lead me to something–whatever it may be. It got me thinking about unexpected things that happen in our lives. Are they really supposed to happen -the path we are supposed to take to prevent something bad from happening? I don’t know the answer but it’s an interesting way to look at certain events that happen in our lives for sure.
As for my training, I’m down about 12.5 pounds so far. It’s slow and steady and hard work. You really can’t lose focus – it is so easy to fall back into hold habits. But – with that said, I feel so much better and the weight loss is noticeable.
Lots going on — which is why I am slacking on updating often. My day job has been in the midst of a lot of change – my awesome boss has decided to leave, our CEO resigned and we are moving offices -which will add a sucky commute to my work week- all in the span of a few weeks! Talk about getting comfortable with being uncomfortable, not to mention the kids are now out of school for the summer and my puppy, Trooper, has been away for two weeks getting some serious obedience training. We miss him terribly and have been all excited for him to come home and yesterday the trainer texts asking if they can keep him an extra week at no charge, so they can work with him on tracking. So – I would say he’s doing well with his training and we can’t say no –but man, we miss him.
Oh, and HB is done with middle school. It’s hard to believe my little baby is now heading to high school. I have mixed feelings about it all. I just really cant get my head around the fact that she is growing up so fast. She is now officially taller than me. I keep having flash backs of little moments when she was a baby and it really does seem like yesterday. Then I am reminded that it was a very long time ago when she tells me I don’t understand anything and how could I embarrass her so much by <whatever it is that particular day>!
As for my fitness life – I’m down another pound. Seems like that’s my MO. Slow and steady. That’s 11 pounds down and about 3% body fat lost. I’m really happy with the progress. I feel so much better and you can see a lot more definition in my body. It’s the protein I tell ya! Eat more protein! I’ve been enjoying my 2x a week sessions with my trainer, Wayne. I’m doing some strength training I have not ever done before and he seems to enjoy trying to figure out how to make me sore. Every session he has been asking me how are you feeling and I have said, a bit sore but nothing major. Well, this week – my calves were SORE. When I went in for yesterday’s session – he seemed to revel in it a bit more than he should and proceeded to have me do a very intensive upper body circuit that left me shaking. It’s been interesting to work 1:1 with a trainer. It takes a few weeks to get acquainted. I guess you can say it’s like dating. At first, it’s all nice and once you are more comfortable, the real sets in. Well – we are at the real point. In a good way of course – He is pushing me and I am seeing results. Which is the point – and it has reignited my motivation. So I would say it’s been money well spent.
Then of course there is [Solidcore] and Boxing — a well-rounded fitness cycle. Some people ask me how I find the time to do it all and still take care of stuff in my life. Well, it’s a good question. Some of it is getting up super early to get my work outs in. Some of it has to do with asking for help. My hubby knows it’s important to me, so he does his part to help the gears run. And finally, my kids know that it’s just what Mom does and I hope they take my lead and continue to be active throughout their lives. It’s about 5-6 hours total out of each week if you think about it. There are MANY hours in a week – 5 or 6 is nothing – and we all deserve ME time. It’s my therapy, my time to hang with my friends, listen to some good music, challenge myself physically and mentally, and set the example I want to set for my kiddos. How can I NOT find time – ya know?
Last week was a good week – I’m down another 2 pounds, making it 8 pounds total so far. Five weeks/8 pounds. I’m eating a lot more protein and have not had any major cravings for sugar. And it doesn’t hurt that people are noticing my loss — even one of my boxing coaches asked me earlier last week if I was losing weight. I feel so much better too — more energy and as I mentioned before, a renewed sense of inspiration.
I’ve been back to Solidcore quite a few times the past week or so — and each time I am noticing improvements. It’s still not easy, mind you — still very, very challenging but not as brutal as the first time. I think what I like so much about it is how challenging it is — it’s all very slow movements and it’s all about the core. It’s also a very mental routine — pushing yourself when your muscles are twitching.
Personal training is going really well as well. Last week we worked on the TRX for one session and did a bunch of back and shoulder work for the other. There have been a few times I walked into training and really did not want to do it – I was dreading the workout Wayne was going to put me through – but it’s supposed to be a mental challenge as well. So walking lunges up and down the weight room holding kettle bells is supposed to make me strong –mentally and physically and it does –trust me, it does!
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I didn’t see any weight loss this past week, but I also didn’t see any weight gain – so it’s still a win. I’m not going to lie and say it doesn’t bother me though. I have been on point, eating well, no crap snacking and exercising as usual. You would think my body would step to it and show results. Although in fairness, I am about to hit that monthly time, so it could be the cause of the lack of results this past week. I’m going to go with that and see what next week’s weigh in produces. My clothes are looser and I have had more than one person mention that I am looking leaner -so I am going to try my best to focus on those positives. It’s not easy though. I want proof!!!
I’ve been doing a lot of exercises to open up my shoulders and chest during strength training. Not only is my posture less than stellar in general, I also tend to pull in during boxing as well. I’m becoming more excited each workout to see the changes happening to my arms. shoulders and back.
I’ve also been mixing things up too. Solidcore has opened in Ashburn, so I bought their opening rate special and will be adding that to my weekly schedule one day a week. With boxing and Body by Wayne training — it’s a pretty well rounded fitness routine that includes Core, Strength and Cardio Work. With two rest days each week –which I know I get asked about constantly. Working out is my stress releaser – it’s hard to take rest days but I schedule them just like other stuff.
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Weigh in again this week — I’m down 1.5 more pounds and about .5% lower in body fat (2.5% lower total). So, it wasn’t a whirlwind amount, which bummed me out a bit, but it is lower. And before anyone lays into me, I realize that in the grand scheme of how much weight I have to lose, it’s actually a good amount to be down. I know this! But you know how you focus and stay on point and then get that sort of let down feeling when you see the number? Yeah – i felt that. It’s so damn easy to put weight on, but to take it off – seems double the effort.
And earlier this week, I craved some carbs big time. With the focus on more protein and no crap food — I haven’t been super hungry and for the most part, not even a little tempted to go hog wild. But the other evening, I wanted nothing more than carbs – so I had them. I opted for some crunchy rice rolls. So while not the worst thing I could have chosen (no gluten, soy, GMOs) – it was empty calories and I of course ate the entire package because stuff like that are like potato chips to other people. I can not eat just one — But the next day was a new day and I moved on…
I know that if I want to reach goals I set for myself, it’s all about focus, patience and acknowledging any and all steps that get me there and that set me back.
12 day stats:
- 4.5lbs lost
- 2.5% loss in body fat
- More energy
- Better Sleep
- Skin looks better
Working out with a personal trainer has been challenging and fun. I am learning to appreciate as well as just get used to having individual attention throughout 30 minutes of training. There is no where to hide or skirt around the reps or exercises which has me pushing myself farther than usual. For some of the work I am doing, Wayne has me lifting lighter weight for higher reps to increase muscle tone. Previously, I was used to going heavy for strength training. I am now learning to incorporate both concepts into my training to improve my overall fitness.
Here’s a good article about low vs high rep strength training and which approach is better (or are they?): High Reps vs. Low Reps: Which is Better?
And here’s info on some recent research about low weight, high rep training: LOW-WEIGHT, HIGH-REP EXERCISE INCREASES BONE DENSITY
Currently, I am scheduled for 2 weekly training sessions with Wayne and then I hit up boxing 3x a week, including one 12 round (1hr 15min) class. As I mentioned before, working out has not been an issue for me for years now. I can’t imagine not being active. My challenge has always been eating — and the reality is, it will be always be a challenge whether I like it or not.
I just completed a full week of the Body by Wayne challenge and guess what? I lost 3#s and 2% body fat in 6 days.
What am I doing, you ask? Here are the high level things that have been on point this week for me…
Focused strength training
Wayne has been guiding me each PT session on what strength training to focus on — and then supports, instructs me as I take on whatever challenge he has in store for me. I’m still boxing 3-4x a week as well.
Tracking my food intake
I’m back to square one and need to track my food so I can get real about what I am eating. I started using Fatsecret.com, which like many other programs out there, has a large database of food/nutrition info and counts my calories and calorie breakdown. It has been helping me be more mindful of what I am actually eating – which is key.
Added more protein
Most women don’t eat enough protein – it should be 30% of your total caloric intake for the day. It’s daunting most days, but I am aiming for around 140g of protein each day. To get that much, I am drinking a protein shake as one of my snacks using almond milk. The shake powder has around 20g of protein, and then I’ve been adding Cacao Magic, which is a superfood and protein blend with 10x the antioxidants of green tea, more magnesium than 3 cups of broccoli, and more calcium than a glass of milk. It adds another 10g of protein to my shake and tastes pretty good.
I needed some attention plain and simple. It’s been helpful to have someone else on my team, holding me accountable for the commitment I’ve made and getting excited when I did lose the weight this week. I am usually everyone else’s cheerleader –which is a role I love – but it’s nice to have someone (whether I am paying them or not) to be as invested in my progress as I am.
The good/bad news is there is no one special, outside of the ordinary thing I’ve done this past week to make progress – I’ve been focused, present and excited to take on the challenge of getting back on track. Outside of nutrition, it’s a mental game! And just like with any skill, you have to continually use it to make progress.
This pic is me after my 30 min session with Wayne. I was crushed. Fair to say it was a very long day. I did a 6A intense boxing workout, then worked my day job, and then went in for my PT session (add in parenting duties too!) Wayne didn’t do anything I wasn’t comfortable or unfamiliar with — the focus was strength training – dumb bell arm work, back squats, push ups and a few other things, including a long session of db walking lunges. When I say long — I mean it felt like it was miles. After the session, my muscles twitched for quite some time, i drank a ton of water and I felt the soreness start within minutes. Now that’s a good session.. Wayne said that he could tell I was a ‘worker‘. Truth.
As for my clean eating — I am now on Day Three. The first two days weren’t that big of a deal, but today I woke up with a headache and just feel sluggish and cranky. I am warning everyone that interacts with me that cranky Steph has arrived. Fair warning to them all. I’m not starving, but I am craving sugar and carbs. To combat them, I am drinking water and/or herbal tea whenever I feel the cravings creep up. I am peeing a lot more thanks to that strategy…
Wednesday evening I got out the good ole crockpot and made some Cilantro Lime Chicken, which I figured would last me a few days but my family liked it too –so it only covered me for dinner that evening and lunch the next (because I packaged some up right after it was ready to eat!). I am going to make some more – it was that good!
As I sit here, I can feel the soreness every time I move. It’s not immobilizing or anything but it’s a sign that I worked hard. And although I am bit achey and cranky from this clean eating detox period, I can feel the excitement start to flood back with this challenge – which is a good thing.
My next session is Sunday, so stay tuned…
After sharing my last post, I read this article: I’m a Fit Chubby Girl and I’m Sick of People Telling Me I’m Unhealthy which I thought was relevant and timely. While I see the point she is making, I am not necessarily of the same mindset when it comes to my own health. For me, I don’t want to be the chubby fit girl because I know mine is caused by the nutritional choices I have been making. Don’t get me wrong, I don’t want to be a fanatical nut about it all either. It boils down to I am not happy where I currently am and I don’t feel my best. If the author feels she is at her best –more power to her. Healthy living is what matters in the end – not the number on a scale. Keep exercising and moving your body on the regular.
I’ve been struggling lately — struggling to find the motivation and joy in my fitness routine and struggling to stay focused on good nutrition. In fact, the truth is I have all but fallen off the nutritional wagon. It started about two years ago if I am being honest – when I was laid off from my job and I went into a funk. I kept my work out routine up but started to slip and slide down with regards to eating. And although I don’t eat gluten or dairy on the regular, it has been creeping back into my weekly diet. I’ve been frustrated with the lack of interest and attention my fitness instructors seem to display lately as well. One thing I know when it comes to me having a successful workout – I feed off of the energy and attention of my instructors.
It’s all added up to a perfect storm of frustration and lack of motivation and here’s the brutal truth: a 25+ weight gain over the past two years. My friends say “no way”, “you can’t tell” and other words of support when I share my weight gain frustrations but I see it. And it’s hard to reconcile because of how active I am. I know it boils down to my lack of focus on nutrition. I do eat well overall, those salads I eat during lunch are real- I am a sugar addict and a carb snacker. Evenings are the worst for me…
Add the lack of nutritional focus with the lessening motivation to really hit the workouts and training hard, it’s not going to end well…
I need help
When I feel I need some help and guidance, I seek it out. So, I stepped outside of my comfort zone and met with a personal trainer, Body by Wayne, yesterday. I was nervous because I have never worked one on one with anyone. It forces you to be very honest about where you are. I never step on a scale and yesterday I had to. We spent about 20-30 minutes talking about goals, my fitness & nutrition history and where I should be. Then I did a 20 minute fitness assessment so he could assess exactly where I was fitness wise. It included bench press, push ups, core work, and balance exercises. Afterwards, he said was very impressed, which was a relief because I have been working out for almost 8 years straight now!
It was clear after this first session, Wayne knows his stuff. This is his career and understands it’s a combo of cardio, strength and nutrition that will get the job done. When it was over, he printed out sample nutrition plans for me to follow and other information. He approached it like we will do this together, if I am game- we are a team.
So, what now?
I agreed to take him up on his one week free Wayne Challenge which includes 3 free workout sessions. I also agreed to eating clean for the week, which means keeping a food diary. He also gave me his rate sheet that offers different options and costs for training. So, starting today I am doing the Wayne Challenge. This morning at 6a, to kick it off, he sent me a Facebook message reminding me to plan for my meals today. Ahh, accountability!
So there it is — the truth. The journey to be more fit and healthier is never going to be easy – life seems to get in the way. It really is a pain in the ass to be healthy when it’s so much easier to just go with the flow – but I’m not happy with where I am and it’s up to me to change it.
Stay tuned as I continue to share my Body by Wayne Challenge experience…