Off The Wagon

Well... back from vacation and feeling relaxed, refreshed, and like I totally fell off the wagon! Five days in Vegas actually left me feeling proud and on point. I forgot my key card for the gym so I ended up getting creative by doing push ups, pull ups, bicep curls with my luggage and jogging. However, the five days I spent at the beach was another story. I ended up eating and drinking anything I wanted and did not go to the gym or work out once while I was gone. So... now its back to the grind... double time.

My new fitness goals are even higher now that I have my lifting partner back. I hope to increase my cardio and fat burning as well as strength train like crazy for the next month. In addition... I am going to be strict with my diet and add a morning protein shake to really give me a boost. Going on a strict diet does not mean restricting calories or food intake, it's all about eating the RIGHT things and the RIGHT amounts. Food is fuel! Personally, I must cut out all alcohol and sugary drinks as well as desserts, limit carbs and bad fats, and increase protein and fiber.

At the gym... I will be working on strength which means low reps and high weights. Don't be scared of lifting more than 5 pound dumbbells. I always love the looks I get from people at the gym when I pick up a 50 pound weight. Push your limits, exceed them... then they aren't limits anymore, they are accomplishments.

"If you're trying to achieve, there will be roadblocks. I've had them; everybody has had them. But obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it."
Michael Jordan 

"Crystallize your goals. Make a plan for achieving them and set yourself a deadline. Then, with supreme confidence, determination and disregard for obstacles and other people's criticisms, carry out your plan."
Paul J. Meyer 

Hello Vacation!

So, I have been working extremely hard the past two weeks to feel like I'm ready to splurge in Vegas. I am going all natural these days (no pre or post workout supplements except protein) and I have noticed how much harder I have to push to get the same amount of weight up. Buuuuuut I'm feeling good and working hard toward my goals and soon I will have my workout partner back to kick my butt.

I am leaving at 4am to head to the airport and fly to Sin City. I have already found an anytime fitness location ten minutes from where I am staying and plan on hitting the gym at least 3 out of the 5 days I am there. I am also taking my workout band to at least get in some arm workouts on the mornings I don't go to the gym. When you're on vacation, I'm sure we all can agree, the last thing you want to do is work out. However, think about how much better you'll feel when you get that huge ice cream cone on the boardwalk or eat that gourmet dinner and stuff yourself full of unhealthy goodness. It's ok to splurge. We can't live and constantly walk a tightrope on what we are allowed to eat or drink however we must be able to find a balance. My balance will be eating delicious meals but still keeping some of them healthy, indulging in some sweet treats but not going completely overboard, and going to the gym 3/5 days during my vacation so mentally I don't fall off the fitness wagon.

When I talked to my friend Brandon today we discussed finding a lifting competition this summer that I can enter. When I am back from my vacations I look forward to starting to train for that and kick it into high gear... another incentive to not go completely crazy on my trip and have to make up more ground when I return!

I don't know who, if anyone, is actually reading these but whatever you do or wherever you are in your fitness goals... keep working!

"Don't give 1/2 the effort unless you are satisfied with 1/2 the results!"

"We are what we repeatedly do. Excellence, therefore, is not an act, but a habit" -Aristotle


P.S. Good article on why women should lift heavy weights!
http://www.shape.com/fitness/workouts/8-reasons-why-you-should-lift-heavier-weights?page=3

Bloat Be Gone

So I woke up today and realized I will be flying to Vegas in a week! Then I looked at my belly and I was like "ooooOOOoooo". The weather has sucked lately and I have been feeling an extreme lack of motivation however, even though my cardio has been limited, I have still been hitting the weights. My problem is that when my cardio decreases, my bad eating habits creep in. What I need to focus on is eating healthy and clean when I'm not stressing cardio. So... for the next week I will be as strict as I can to eat natural diuretics, low sugar and sodium, and NO alcohol. A few good things to eat before getting into the bikini (and quite frankly good items to keep in your regular diet) include asparagus, cucumbers, lemons, cranberry juice, watermelon, and berries. I am also hoping to increase my cardio for the next week just to make me feel a little lighter before my trip.

Hot Lemon Diuretic 

* Makes two cups of hot tea.

2 organic lemons

Hot water

 Put water in to teapot. Boil water, squeeze 2 lemons in to teapot. After you’ve squeezed all juice in, throw all four pieces into to teapot. Lower temperature on the stove. Let this sit for about 2 minutes. Pour in to teacup. Drink up!

Always remember, starving yourself is never a good weight loss solution, in fact this throws our body into panic mode and it wants to start storing fat because your body in fact thinks it's starving! It is not always about the quantity of the food we eat but rather the types of food we are eating. Do some research and create a weekly meal plan for yourself and try to stick to it as close as possible. As I always say "knowledge is power". Know what you should be eating and what purpose each type of food serves for your body. And as my grandma Joanne always said, "if you are desperately craving something, your body is probably trying to tell you that you need something in it".

"There is no diet that will do what eating healthy does"

"The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not" -Mark Twain

"To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear" -Buddha

"Life is not merely being alive, but being well" -Marcus Valerius Martialis

"Cheat Weeks"

So... I'm sitting with my best friend the other night who is trying to get himself back into shape and while joking after eating fast food two days in a row, he says "I'm allowed to have cheat weeks". It was funny at the time but soon after I thought of how much that resonated with me that I find myself falling into bad trends that last a week or so until I get myself back on track. Be it getting too busy, lazy, or other reasons... we struggle to stay consistent.

So how do we combat these trends? Cheat weeks? Ok...lets be realistic. Cheat days are normal.... and realistic but it is probably not going to be helpful to your long term goals to let it become more than a day here and there. When here and there days start running together and become cheat days or weeks... its time to reevaluate. How do you keep yourself on track and away from falling into back habits?

We all get to that point where we begin to question ourselves. This usually happens when one faces major obstacles in one’s life. Usually when someone reaches this point it is time to bring about change.

People who hit the wall begin to lose confidence in their abilities and question the direction their life is moving. When reaching this stage, it is imperative that you persevere and keep moving forward. No matter how difficult times may seem, it can always be worse.

"You have no idea what you are capable of until you try."

Just Keep Swimming

It has been 4 days since I've been to the gym. Unfortunately I have been struggling with a back strain and even though my mind is saying go, my body is saying NO... hell no. It's difficult when we have set backs and break up our routines. These types of things can often throw a wrench into our goals and make it hard to recover. However these are the times when pushing through and fighting to get back into routine really makes us stronger and boosts our confidence.

My favorite feel good movie is Finding Nemo and I always remember to JUST KEEP SWIMMING! Persistence is key to accomplishing any goals and slow progress is better than no progress. Remember, when you take even 15 minutes out of your day to exercise, it's something. Always be proud of putting in something because there are a lot of people doing nothing. And the more somethings that you do add up! Be proud of the small accomplishments but never satisfied... continue to push yourself and you will forever improve!

"Change your thoughts and you change your world."  -Norman Vincent Peale

"Learn how to be happy with what you have while you pursue all that you want."  -Jim Rohn

It's been TOO LONG

Alright, alright... as the title admits, it's been too long since I've posted anything but isn't this also usually pretty typical of our fitness goals? We put off working out, put off eating right, and let our busy lives often get the best of us. Maybe I'm only talking about myself but I'm sure a lot of people can relate. 

So first I wanted to comment on my last post when I was talking about supplements. I recently watched a special on nbc about workout supplements which contain the ingredient dmaa. Not good. Google it up if you would like to know the ins and outs of why it is potentially harmful but bottom line is that a lot of pre workout supplements contain it and the FDA does NOT regulate products that are considered dietary supplements. 

SO... I am doing my best to go 100% natural right now by taking no pre workout but continuing to drink a protein shake immediately following workout. Also, I will try to incorporate more natural products that help with fitness goals and weight loss including fish oil and ZMAs.

I have been maintaining my weight and muscle but have been making very little progress toward my goals. I would like to register for the tough mudder in Pittsburgh in August as one of my fitness competitions and since summer is right around the corner, challenge myself to start pushing a little more in the gym and increase cardio. For now, maintaining is better than slipping into bad habits.

I will try a little harder to write more often but I will leave you with this...

“Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan Press On! has solved and always will solve the problems of the human race.” ― Calvin Coolidge

OHHH Leg Day

Last summer, once I finally got into a routine and fell in love with going to the gym, I preferred some workouts over others. I love focusing on my arms, shoulders, chest, and back. I struggle with ab and leg workouts because they seem to affect me more the next day. Leg workout are especially hard for me because a lot of my weight loss occurred in my butt and legs and now they shake vigorously when I do a hard leg workout. I want to incorporate more leg, ab, and core workouts into my routine because working out only some parts of your body and not others can leave you at higher risk for injury of those neglected muscles.

So this leads me to my next point... soreness. Another reason that many of us slack off at the gym is because we get sore the next day and feel like we can't work out then we skip another day and another day and on and on. Well, here is my talk about the benefits of pre and post workout supplements. I swear by GNC products and their employees have always been very helpful. I have been through a variety of products to see what I like best and I definitely like some more than others. A pre workout blend is used 30-60 minutes prior to hitting the weights and serves to increase stamina, muscle pump, and focus throughout your workout. For a pre workout I prefer Jack 3D micro or Epiq Power (both available in fruit punch flavor). I have completed workouts with and without taking a pre workout and can definitely notice a huge difference. Sometimes when taking a pre workout I feel like the Hulk and could lift all day without getting tired. ** Always pay attention to the ingredients. A lot of pre workouts contain caffeine so avoid these if you are sensitive to caffeine and avoid other caffeinated drinks during the day.

Immediately following a workout you should consume a LOT of protein. Protein breaks down and replenishes the muscle fibers that are torn during workouts and builds the muscle back up stronger. Most serious weight trainers take a protein shake directly after workout. GNC brand Amplified wheybolic protein is my favorite and vanilla tastes the best. Currently I am trying the amplified muscle meal blend of whey(fast breakdown) and casein(slow breakdown) protein. I don't like this vanilla flavor as much so I add 1/4 tsp. of cocoa powder. Adding a protein shake to your post workout routine cuts soreness in half and sometimes even eliminates it completely. It's amazing and has helped me to be more motivated at the gym because my level of soreness had decreased to drastically. 

Helpful hints that I've learned:

*Never buy grape flavored anything at GNC

*Women... do not be scared of lifting heavy weights. It is untrue that light weights with increased reps will give you toned muscles. Lift heavy weights.

*It is impossible for women to get big bulky manly muscles (like female body builders) without the use of testosterone boosters or steroids. Again, do not shy away from lifting heavy weights. Building muscle increases metabolism and burns more fat which also decreases the amount of cardio you have to do to maintain your goal weight.

*Women... do not shy away from creatine. It is a helpful supplement that can increase bursts of energy and muscle pump at the gym. Creatine in not a steroid and you will not have manly muscles or unwanted facial hair!

*When I say muscle pump I don't mean big bulky manly muscles, I mean feeling strong and having more tone/definition in your muscles.

"Accept no ones definition of your life; define yourself."

"First fuel the desire , then the desire will fuel you."

Overcoming Ourselves

About a month ago I found out that I was accepted into a Ph.D program and will be starting in August. This is a very big accomplishment that I am very proud of and have been working toward for years. I had someone approach me the other day and offer her congrats followed by the statement "you are one of the smartest people I know". At first, like always, I said thank you and moved on, acknowledging the compliment but not lingering much on it. I thought about that statement later and came to the conclusion that for most of us who are by no means at genius level, it is not as much about intelligence as it is determination, hard work, and drive. There must be internal motivation, a great sense of focus, and a no quit attitude as the foundation for someone of average intelligence to push through graduate school. I know I do not have an exceptional IQ but I have a tremendous work ethic, strong sense of self, and motivation that sometimes comes from a place that I'm not even aware of. "If you are going to doubt something, doubt your limits."

So I bring this up because I believe that motivation is the key to success however it cannot be taught, only brought out or amplified. You must find it in yourself; that which drives you to accomplish your goals and reach for something beyond what can even be imagined. I have been battling sickness and exhaustion but I have been trying very hard to at least get to the gym and put in a little bit of work. For me, when I skip the gym or eat poorly, I get a sense of guilt and know I would have felt better if I just stuck to my food plan or put in some work at the gym. So I think ahead to the guilt that I would feel then muster the energy to just do some work and I allow myself a sense of accomplishment and pride in pushing through. So what do you need to hear from others to bring out that fight in you? What do you need to tell yourself to push through? Don't let life get in the way of what you want and don't make excuses for yourself to settle of something because its easier.

"Nothing will ever be attempted if all possible objections must first be overcome." -Samuel Johnson

Back In the Swing

I didn't get a chance to blog yesterday but I did get back into the gym! I am fighting off a cold and I often try to find a good balance of "sweating it out" and oh my I'm so sick I shouldn't be exercising. I am certainly struggling to get back into beast mode like I was this summer and I keep reminding myself that it will be a process. My workouts usually consist of a 5 minute cardio warmup followed by 40 minutes of weight lifting and 15 minutes of high intensity cardio to wrap up. If I am in need of weight loss, I would simply increase my cardio by adding more time or getting a 15 minute spinning workout in as well. Cardio is my enemy most days. I am just not into running (especially on a treadmill) and I often suffer from stomach craps while running which is annoying to say the least. I find that my pre workout meal is very important in whether I am prepared for good cardio or not. Ideally, I would eat a fairly light meal but substantial enough to feel perfectly full. This meal should also include high protein (ex. plain chicken breast and vegetables). When I am on the treadmill I always have a reasonable goal in mind... say 15 minutes. I always try to push myself as much as I can for as long as I can but never deny myself a walking break if I need it. When I'm on the treadmill one of the best tricks I've found to be helpful is when getting close to my goal, I bump it up a little bit more. "I can go two more strong minutes" I tell myself. Or if I am at 225 calories burned... "I want to get to 250". So I start with a goal and almost alway end up adding more unless I'm crunched for time. The final trick that really works for me on the treadmill that I read in a Jillian Michaels article is that running or walking on an incline burns a lot more calories in the same amount of time. I always have the incline on at least 5% while running and go up to 15% while walking. Always remember to not do the same thing for 15 minutes straight. Challenge yourself. You will get out of your workout what you put in. "I regret that workout" said no one...ever.

"You can rest when its over. You won't make your goals if you give up now. Determination. Determination. Do not stop or you will never get there."

Goal Setting

Day two starts with about the same limited enthusiasm as yesterday but this creates a strong point on why many of us fail to reach our goals... we can't find the motivation to start! I find that starting is the hardest part, both mentally and physically. Our brain is telling us that we want to make changes, to be healthy, to lose weight. Yet at the same time, we are choosing to eat bad, watch TV instead of exercise, and stay in our routines because it is easier than creating a new one. The other half of this is the fact that we don't see results immediately. To combat this, I tell myself I don't expect to see any results but need to keep working out because I feel better. The last time I approached it with this mentality, I lost 25 pounds and 4 pant sizes. I also always keep motivational quotes on hand and pictures of the body that I strive for.

So last summer I was in the best shape of my life. I weighed less than I did in high school, lifted everyday, and ate cleaner than ever. Over the winter I tried my absolute best not to get out of my routine but it goes without saying that through the winter, we don't always stay in our best shape. I fell victim to comfort foods and slacking at the gym. And even though I only put on a few pounds and struggle with my bench press a bit more, I can feel the difference! I am at the point in my life where I am not longer trying to just lose weight but I am trying to make this my lifestyle to be fit, healthy, and strong all the time.

I would like to outline some goals that I plan to reach by December.

1)  Lose 5-8 pounds
2)  Drop 3-5% body fat
3)  Bench over 130
4)  Deadlift over 100
5)  Build lower body
6)  Participate in some type of physical fitness competition (weightlifting, mud run, etc)

I plan on reaching these goals by getting back into my routine of eating as clean as possible (high fiber, high protein eating and only complex carbs 2x week), cardio daily, weight lifting 6 days per week.

“The ultimate is not to win, but to reach within the depths of your capabilities and to compete against yourself to the greatest extent possible. When you do that, you have dignity. You have the pride. You can walk about with character and pride no matter in what place you happen to finish.”

The end of procrastination

Day one. I have been talking about starting a fitness/motivational blog for months now and decided to practice procrastination at its best. Well, today is the day. Today, my 4 month wait was over and I found out that I did not get my dream job. I immediately felt like I was at one of my lowest points that I have hit in a long time and after a few hours of moping in my sorrow, I decided to be productive instead. It is not about the "things" that happen to us in life, it is about the view in which we take of them. Our perceptions can lead us to disaster or utter happiness just in the way we view each day, each moment, each second. I choose to be happy. I choose to be successful and measure success by my standards and not those of society. I choose to live every day to its fullest and strive for goals that may sometimes seem out of reach. Even if it may sometimes lead to disappointment, to me, it is never considered failure. "Always aim for the moon. Even if you miss, you'll land among the stars."

And so my blogging journey begins. Tomorrow I will outline some fitness goals I would like to reach by December. For tonight I will keep my head up and remain strong in my belief that everything happens for a reason. Through our experiences, both positive and negative, we gain strength. "No matter what sort of difficulties, how painful experience is, if we lose our hope, that's our real disaster." ― Dalai Lama XIV