Week 2 of the Challenge for I’m Worth It

Week 2 of the Challenge for I’m Worth It

This past week was a little bit of a struggle. I’ve been keeping a food diary and exercising although not exercising as much as the 1st week. I need to step it up in the 3rd week.

My team members have been fabulous. I was in a real funk last week and they pulled me through it. Thank you Lori, Jennifer, Katherine-Marie and Sarah. I could not have asked for better teammates.

A big step for me has been eating every 2-3 hours. I realized it really does help you from getting way too hungry and then you make poor choices. I carry nuts in my purse so that I never get hungry.

Also I am eating breakfast every morning and not just having a skinny vanilla latte and saying that was breakfast. I read an article the other day that said if you skip breakfast you are 450% more likely to be overweight or obese. I will never skip breakfast again!!!!

I went to weigh in today and I’ve lost another pound and another .75 inches. For a total of 7 pounds and 3.75 inches in 2 weeks. At first I was not happy as I’ve been really good with the food and exercise. But then I realized I didn’t gain all this weight overnight so I won’t lose it overnight either. It is better to be down than up.

I am on my way to my goal. Yeah!!!

I’ll keep you posted on my progress.

Positive Results

‎"Just remember that every moment, every situation, provides a new choice. And in doing so, it gives you a perfect opportunity to do things differently to produce more positive results." -Stephen Covey

This mantra is something I need to remember, even after the competition ends, to allow myself to do the right choice for my body, mind and sanity.

Working out has been hard, much harder than changing my diet. And not seeing swift results has been even harder. But it's like my dad says, I didn't get this way in a day, I can't lose it in a day.

I'm going to keep working at this and taking every opportunity, every meal, every workout in stride and remember that I want this and deserve it- allowing my frustration to get the best of me will only result in negativity. And I want the POSITIVE results!

A bit of inspiration from Nik: 212 Degrees - The Extra Degree

At 211 degrees, water is hot.

At 212 degrees, it boils.

And with boiling water comes steam.

And steam can power a locomotive.

The one extra degree...makes all the difference.

This quote was given to me by one of my old coaches. He told me that there is a clear line between those who are mildly successful and those who are the clear winners. The clear winners push through adversity. They don't stop when it hurts. They don't stop in the face of a challenge. They go that extra degree every time--and that's why they are the clear winners.

The one extra degree is that last rep. It's adding another 5 lbs to your squat when you don't want to. It's doing an extra circuit when you feel like going home. It's pushing yourself, even though you don't believe you can do it.

Are you willing to go that extra degree?

I have been at 211 degrees, not necessarily because I didn't do the last rep or add the weight, but because I bitched and moaned while doing it. Attitude, I think, is just as important as doing that last rep, because if you have a positive attitude to your entire approach, you have a much better chance of making this a life-long change and not something you struggle through for six weeks and then go back to your old, bad habits. So my goal moving into the next week is to be more positive. This doesn't mean I won't be cranky at times, because let's face it, I'm hungry, but it does mean that I will embrace it, not suffer it. Keep the faith!

A Good Strategy Reminder...

I just wanted to share a good strategy reminder for workouts that came in one of Nik's previous emails. Now let's go kick some workout butt!! GO MURACULOUS5!!

The Hierarchy of Fat Lossby Nik Herold

Tool #1: Strength Training

This is, and always will be, the most important tool for fat loss.  Muscle is the single most important factor when trying to get lean.  Why?  It's the only tissue in your body that burns fat for fuel.  This should be the cornerstone of your program.  If you have only 2-3 hours per week to train, strength training should be your priority!

Tool #2: Metabolic Circuits 

In the past, interval training would have been number 2 on the list, but it isn't any more. At Ambition Fitness, we've found that metabolic circuits are even better at burning body fat than standard interval training.  There are a couple of reasons for this.  

First, metabolic circuits allow for more density (work per unit of time).  By pairing upper and lower body exercises, you can take less rest between sets and complete more total work.  Second, because you're able to spread the load out over your joints, you can do metabolic circuits more frequently because fatigue is better managed.  Third, you don't incur as many stress-related injuries to your joints because work is spread out over the entire body.

An example of a metabolic circuit would be something we do at our classes.  If you have 3-5 hours per week to train, then metabolic circuits should be used in addition to strength training.  If you can't do strength training, metabolic circuits are your next best thing.

Tool #3: High Intensity Anaerobic Interval Training 

This is what I laid out in my email yesterday.  It's pairing up a period of high-intensity followed by a period of low to moderate intensity.  A good example would be a sprint for 30 seconds, followed by a fast walk or jog for 90 seconds.  Much like metabolic circuits, anaerobic intervals should be used if you have 3-5 hours per week train, complementing strength training.

Tool #4: High-Intensity Aerobic Intervals 

If you have beyond five hours per week to train, then you can add in high-intensity aerobic intervals. Aerobic intervals are intervals done for longer periods of time than normal intervals.  Usually anything beyond the 60 second mark is considered aerobic.  A good example of a high intensity aerobic interval would be going as hard as you can for 90 seconds followed by a period of low intensity for 90 seconds.

Tool #5: High Intensity Aerobics 

Now we're getting into Never-Never Land in terms of time.  If you have beyond six hours to train per week , then you can add aerobics.  High intensity aerobics means going at one pace as hard as you can for a long period of time.  A good example would be jogging at a fast pace for 20 minutes.  

Tool #6: Non-Exercise Related Activity (NERA) 

This is simply taking the stairs instead of the elevator.  It's not going to elevate the metabolism, but it burns up some extra calories.  

I hope this has given you a better insight into how to train for fat loss!  If you're in it to win it over the next six weeks, it's time to reboot your workout program.

I'd Like to File A Complaint

Okay - so I think I might be delusional. This s%$t is really hard! I have been thrown back into reality in a big way and I'd like to file a complaint - who do I see about this? Let me start with this; I am frickin' overwhelmed between the "eat this" and "don't eat that" and "eat every couple of hours" - hell, I don't take time to go to the bathroom every couple of hours and now you want me to eat and plan it ahead of time? And working out 6 days a week? Sure, I've managed to do it, but it's been mostly cardio - only one day of strength training as I had to first find and join a gym and then had to figure out what the heck I was supposed to be doing (which I'm still trying to figure out). I feel like this should be easier - but alas...nothing worth having ever is, right?

I gave up my occasional coke, chocolate, CARBS (not easy when you're a vegetarian) oh, and did I mention that I even gave up being a vegetarian so I could ensure enough protein for adequate muscle recovery as I go through this torture? I'd say after over 20 years of vegetarianism, that's some serious commitment! And I gave up an hour of sleep on my weekend to get my interval training in too!

I'm tired, I'm stressed and I'm pissed off at myself for letting it get to this point - but most importantly, I'm optimistic that a big shift is occurring and with that comes big change. I just hope it's me looking and feeling better through achieving my goals rather than plopping myself down in the grocery store aisle wolfing down an entire chocolate cake in a moment of weakness (mental and physical) - which would also be a big change, 'cause that's something I'd never do.

So, did you get all that? 'Cause I can repeat it if you need me to.

Sometimes Vanity is a Good Thing

Okay, so I’m not afraid to say it – I’m vain. And that simple fact is the inspiration for my taking on the challenge. Sure, winning a $1,000 and the title won’t hurt my ego any, but at the end of the day, I’m tired of always feeling like less in the looks department.

It’s funny – I’ve never really been one to worry about aging or getting older, and I guess in the naivety of my youth, I always just thought staying young and trim would be easy cause most things are for me. But what I’ve realized is, I’m just like everyone else. I’m not special in that I can eat whatever I want as often as I want, not exercise, and still look like Giselle Bundchen (which is kind of funny cause I never looked that good to begin with). However, over the past 5 years or so, I’ve really lost myself physically. I’ve been so focused on so many other things – work, kids, school, house, spouse – I don’t even recognize myself anymore. So, this is the year I stop blaming it on baby weight (my youngest is 8 years old so it really doesn’t work anymore!) and start living more of an Inclusive Health lifestyle as advocated by Dr. Murad.

I know myself well enough to know my downfalls. I have an incredibly busy, stressful and demanding schedule so at the end of the day, I just want to get home, get the night closed down (homework, baths, dinner, catch up on e-mails, bed) and veg for an hour to clear my head and prepare for the next day. Because I’m so busy and always running, I skip meals, eat at weird times, or don't eat at all (sometimes an entire 2 days will go by and I'll realize I haven't eaten anything!) which has killed my metabolism, and when I do remember to eat - it's whatever is quickest, and working out? Forget it! That would mean more time away from that hour of vegging out, or sacrificing my sleep on the weekends – and I CHERISH my sleep for fear that one day I might not be able to - it's like I'm banking it! I could literally sleep 11 hours a night (hey, maybe there's a connection?)

So, it’s clear - habits need to change so I can get back to a place that’s more balanced. I know it will be hard (change always is) but I’m a pretty willful individual and when I set my mind to something, there’s pretty much no stopping me – and when you add to that the support of the four strong, independent, driven women I am teamed with, I feel more prepared then ever to make a permanent change for the better.

So yes, sometimes vanity is a good thing and I intend to make it so in this case.

Passion for Fashion

My excess weight has never stopped me from pursuing my goals or trying new things. And although I have my insecurities, my parents instilled in me a confidence that has carried me through life, with both challenges and celebrations, with my head held high.

But my excess weight has been a huge road block for one thing I am passionate about…

Fashion.

I HATE that I can’t walk into every single store in a mall or shopping center and find things that I love AND I will look good in. And I’m not talking Parisian couture. In fact, I am a very casual person, preferring jeans and tops over fancy dresses. But unfortunately, the fashion world sees women in very segmented pieces and create garments that women with bellies, larger thighs or hips have to hide behind. And I don’t want to hide who I am!

So, when presented with the opportunity to join the Muraculous 5 to lose inches and get in better shape, I jumped at the chance. My weight has been a yo-yo since college and being that I’m turning 28 in May and getting married in 2012, it’s time to nip the back and forth with the scale in the bud for good. I’m too young and too able to make excuses anymore and appreciated that I will have a team behind me to push me to meet my goals.

Finishing week one with a four pound weight loss is inspiring and makes me motivated to see what I will look like (and feel like!) in week six. Although I have been transofrming my diet for months, the new nutrition plan has had give up a few things I love (Skinny Cow ice cream, Trader Joe's bananna chips) but I've discovered a new love for butternut squash and brussel sprouts. Who knew you could change so quickly!

PS- This isn’t just for vanity for me either. My fiancé and I both want to make lifestyle changes so that when we have kids, our son or daughter will get the healthiest, most energetic parents possible. But in cute clothes of course.