Fitday!!! Overcoming That Plateau

Happy Friday!!!!!


I absolutely LOVE Jillian Michaels. She is such an inspiration and advocate for health and well-being.

I listened to a podcast of hers a few weeks ago where she addressed the topic of hitting a plateau and how to overcome it.

She honestly feels that the idea of a plateau is silly. If you hit a plateau it is because you most likely aren't doing something right. It is a simple concept of calories in, versus calories out.

I mostly agree with this idea, that the plateau is a result of not burning the right amount of calories, but I also disagree with her because hitting that plateau does happen, for a lot of people. The point is to recognize it and then take steps and create a plan to beat it.

There were three things she suggested in overcoming that dreaded wall of weight loss.

1. Take a serious look at the amount of calories you are consuming and the amount you are burning. She talked about 'vanity' pounds. The few extra pounds at the beginning of swim suit season. Your body has its own ideal weight, and if you want to loose those few extra pounds, they can be the hardest pounds to lose. She suggested a caloric deficit of around 700 calories to shred those extra few pounds. I personally feel that that is a lot to ask every single day. If you workout and eat the same thing every day, sure on workout days, that 700 calories can easily be burned in an hour workout. On the days that you don't workout it is crucial to stay within your calorie count. It is as simple as consuming less calories than you burn in a day. I use My Fitness Pal. I have the app on my phone and log everything I eat. I measure everything. Even water. This was a huge eye opener when I started my journey in December. The first morning I simply entered my morning coffee and realized it was 800 calories..... I changed my whole diet around.... My breakfast this morning including coffee was just under 300 calories.
Sure it was really hard at first to cut down my portions and not eat the foods I loved the most, but now almost 4 months later I can't eat huge portions, my stomach is smaller, and I eat every 2-3 hours. I hardly ever feel hungry unless I have upped my running distance throughout the week. Find foods that you like and are easy to prepare. Make substitutions. I love ramen noodles. I created a 'guilt-less' version that we have named Framen (fake ramen). It is lipton onion soup mix and 1 cup of whole wheat spaghetti noodles. Framen is 220 calories versus 400 for real ramen, and the sodium content is much less! Sure it tastes different, but it serves its purpose in my craving for some noodles!!

2. If it is only a week or two that you haven't lost anything don't stress. Your body fluctuates in the amount of water it retains and your electrolytes are probably off. This is normal. Everything can have an effect on water weight, stress especially. Your body will eventually catch back up to your healthy habits and you will pee all that extra weight out. This is normal when you change up your workouts. Your body gets stuck in a routine and changing up your workout shocks your system. Also for women this follows with PMS weeks. Your body will bloat. It is normal. Relax, take a deep breath and remind yourself that every day is a new day and look at how far you have come. Another thing to keep in mind is sleep. Getting enough sleep is crucial for weight loss. Your body needs sleep to recover after hard workouts. The lack of sleep causes cortisol levels to be higher in the body which leads to retaining water. I struggle with getting enough sleep, but I do allow myself naps when I really can't keep my eyes open!

3. If you honestly have tried everything, diet, exercise, electrolytes, and you still can't seem to lose. It probably is a hormonal imbalance and may warrant a trip to the doc. Many times a thyroid could be causing the issue or there is something going on in the body. Talk to your doctor and explain your frustrations. They can help you.

It is normal to have days and even weeks when you feel discouraged, like all your hard work means nothing. This is normal. Allow yourself to feel those feelings and then let them go. Look back at how far you have come, remind yourself how much you have lost and how good it feels to be healthy.

Health is a way of life, a mind set. Remember that. Give yourself credit. It takes a lot of courage to go against the norm, and choosing to be healthy makes you different than most everyone else. Embrace it. Being different is beautiful. <3

Light and Love,

FITDAY: Just MOVE... Bitch

Every Friday morning I wake up excited, it is the BEST day of the week and I get to share my passion of health, well-being, and fitness with all of you!!.

However, this morning I didn't wake up in the greatest mood... I will be 100% honest and say I woke up in a super bitchy mood. I don't know if it was a combination of being exhausted from such a busy week, and raging PMS hormones or what... BUT I was in a bad mood and I was completely aware of it. I know myself and I knew that I needed to just let my emotions be. I had to just sit with them and eventually, I would be okay.

After a morning where wrong thing, after wrong thing, after wrong thing happened, I ended up in the bathroom crying over spilling water all over me and my desk.

Yes, I had a total girl moment. After crying hysterically for several minutes, changing my shirt and eating a piece of chocolate, I felt a bit better. I still wasn't in the best mood, but I felt better.

Then came gym time. I really REALLY didn't want to go, but I knew that today of all days was a day I NEEDED to go.

So I laced up my sneakers, threw on my hoodie, grabbed the gym bag and off I went.

Today's running goal was a 5k, and I wanted to make it my fastest time since starting my training over.

I turned my music up loud, to drown out my negative thoughts and started the treadmill at my usual 5.0 pace. Then slowly, at every half mile, I increased the speed. I focused on my body and tried to meditate while running. Breathing in positive energy with every inhale and breathing out negative emotions with every exhale. I used positive affirmations, telling my body that I am a strong runner and running feels good. I hit a 6.3 speed which is pretty fast for me (and my short legs!) and I focused on how strong I felt. I kept telling my mind and body over and over how strong I was. Then for the last quarter mile I ran at a 7.0 which is the fastest I have ever ran in my entire life. My body wanted to quit, but I wouldn't let it. I pushed even harder and had the speed to a 7.3 when I sprinted to the end of my 5k.

Did I beat the time I wanted? No, BUT I still had a Personal Record of 33:30. I wanted to run it in under 30 minutes.... Next time I will!! :)

I was so proud of myself and I realized through my panting-sweat-everywhere-cool-down, that my inner bitch had left.

I turned to my running buddy/Client, Leeann, and said. "I think I ran my bitch out! I feel so much better!"

She laughed at me!!! I really did scare the bitch right out of myself!

(Side note: we both had a personal best at the gym today. I pushed her to over three miles and I am INCREDIBLY proud of her!! She is AMAZING!!  )

SO, the next time you are having a crappy day or are in a bad mood...get up and MOVE!! It doesn't matter how or where! Just move. Get your endorphins flowing and get your positive energy moving. Regular exercise is a happy drug. It is free and available to anyone, who wouldn't want to take advantage of that?

Go for a quick walk to the end of the street, stand up and stretch for a few minutes, do 50 jumping jacks, chase your kids around the living room and tackle them with tickles.

It doesn't matter, just MOVE.

Hope you all have a fantastic weekend!!

Light and Love,

Fitday!!

Its Friday!!!!

The best day of the week! It is also the day I bring you a little advice that I have learned from the fitness industry.

Today's topic: The importance of a good warm up and stretch as well as a good cool down and stretch.

An improper warm up and cool down is detrimental to a workout and to your body. Exercising with cold muscles is asking for an injury.

So many times I watch people walk into the gym, hop on the treadmill and just start jogging away.
This should be labeled "What NOT to do at the Gym, Rule #1"

Your body has three different energy systems that it pulls from, only one of which is an aerobic system. The other two are anaerobic (do not use oxygen to function) and they use immediate fuel available in your cells and tissues before the aerobic breathing energy system kicks in. (This is why body builders or those wanting short high intensity bursts of energy, sprinters, will take a creatine supplement. Another post for another day.) It takes your body at least 5 minutes for the aerobic systems to fully kick in for a good solid workout.

The importance of a warm up is to get these energy systems moving so that your muscles become warm, and flexible reducing the chance of a muscle strain or injury.

A good warm up should be at least five minutes and then a good stretch for another two to four minutes. You should warm up before beginning any workout, even a weight lifting workout. Your warm up should target the muscle area you will engage. I would recommend runners or those wanting to work the legs, start with a fast walk at a higher incline on the treadmill. For those who are weight lifting, the treadmill or even the elliptical is a good way to warm up the body. If you want to warm up your arms before an arm routine I would recommend the rowing machine. (If your gym has one.) This is a good way to target the arms and abs while still engaging the aerobic system. No rowing machine? That's okay. A walk on the treadmill followed by some jumping jacks and a few pushups will do the trick

A good cool down is just as important. Especially for those leg muscles. Cooling down allows the muscles time to work the lactic acid out of the muscle tissue to be absorbed into the blood. This 'cleaning up' of lactic acid makes recovery of the muscle tissue easier and leaves you feeling less sore the next day. Stretching is important at the end of a workout because this is when muscle are most flexible. Pushing them through a good stretch will make them even more flexible over time and helps to stimulate blood flow which also helps in recovery.

Hope these tips help you!! This was one of the most important things I've learned so far in my training process.
Light and love,

Why Be A Trainer?

Dear Universe,

I just got the best compliment from my instructor!!!!

I finished my finals last night for my Exercise Physiology class. I had to write a paper about fitness in my life, what I do to train, and why I want to be a trainer.

It was a lot harder than I originally thought it would be. I had to answer a series of questions such as What tools I use, why my routine is set up the way it is. How can I motivate my clients? What will set me apart from the other trainers in the industry?

I had to take a good look at why I am doing this. Why do I want to be a trainer and what makes me different?

I want to be a trainer because health is something I have always been passionate about. It truly is amazing what the body is capable of doing and becoming. It feels incredible to reach a goal or beat a personal best and I want to be able to teach my clients how to do that and watch them feel the same adrenaline rush I feel. I want to be able to teach my clients the same things I have learned, fitness is not just about working out once in a while and eating healthy some of the time. Choosing to be fit is a way of life. It forced me to completely overhaul my bad habits. I was an emotional eater and gained 30 pounds over the course of a year and a half. I was depressed and would sit on the couch watching hours of mindless TV. In December when I weighed in at a weight I promised myself years ago I would never hit again, I broke. I was sick and tired of feeling sick and tired all the time.
I decided it was time for a change.
Now I monitor every single calorie I eat or drink. I run at least 5 days and week and strength train 3-4 days a week. I have lost 14 pounds since December and I feel amazing! I have started training for a half marathon and have beaten my emotional eating.
Despite my obvious physical changes, mentally and emotionally I feel like I could take on the world. So many opportunities have opened up to me. I have met new people and have surrounded myself with people who, just like me, love to run.
I will be different at this because I have lived it, more than once. I have had to overcome the biggest obstacle,  myself. Having done this I can use that to motivate my clients to recognize the best in themselves.

Fitness really has become my way of life.

My instructor emailed me today to let me know that my grade had been posted and he left feedback for me. I was a nervous wreck logging into my school site.

But then I saw that A, and the amazing things he said, "You have an excellent understanding of what the public is going through, this will make you successful on your career path."
Then I scrolled down to the rest of my paper, "You are an excellent writer, you should look into starting a fitness blog."

He just confirmed what I already knew, but it feels good to hear it from someone who is already successful in the industry.

Thank you Universe for this amazing opportunity and all of the success that is ahead. This is my passion and I am finally in a place that I can share my talents with the world.

Light and Love,

Thankfully Thursday

Dear Universe,

I asked you for a sign this morning, a path, for me to follow my dreams. And you delivered.

I am studying so hard to become a fitness trainer and make my own healthy lifestyle changes.

I really do eat, drink, and breathe this personal trainer stuff. I push myself the way I would want to be pushed if I were the client. I am constantly reading articles, books, blog posts, and always thinking about how I can be a good example to my future clients.

I feel so at home when I am in the gym. I love the smell of the rubber floors and the sound of the machines. I love the constant beat pumping music in the back ground. I love the array of different workouts I could try.

Mostly though, I love the feeling that I feel...that by being there and working hard, I am improving myself. That is a feeling beyond what I can explain. I feel proud and accomplished that I am doing it for me. I feel good knowing that the gallons of sweat and hard work that I pour into myself and my workouts will show on the outside. It shows in me, and my life. I feel good. I do good. It really is the ultimate self love. I feel fantastic on the inside when I work out and it shows on the outside.

I live this stuff because I want to be it. I want to be that successful trainer that you look at and think, "Wow, she is really good at this." I want my clients to feel the same way I feel after accomplishing a new personal best. It is such an adrenaline high when your hard work pays off and you are that much better than you were yesterday.

The gym is so full of possibilities and potential. All I have to do is pour my heart and my dedication into myself and I can change. I love that constant change and constant forward progress. Lifting one more pound, or running one more tenth of a mile, It makes me feel so alive.

So thank you Universe for the sign I needed today. Thank you for showing me my path.

Thank you for my amazing strong body, that I really did push to the limit today.

I am so grateful for my life and am happy to just be me.

Namaste,

Fitday!!!!

Dear Universe,

I feel fantastic today!!

It is Friday my favorite day of the week!!!!

It is fitness day in my world. I started this week with a goal of going to the gym everyday.... due to scheduling conflicts and last minute birthday parties I have only made it two days. However, both times I was able to go, I pushed myself to my limits.

I ran my fastest, hardest, longest sprint intervals this week. Pushing myself as hard as I could and I almost passed out. (I was a panting, red-faced, sweaty mess!)

It was amazing!

I have always struggled with thinking of myself as a runner. I have showered myself in limiting thoughts and have always said "I can't... I have.....(insert excuse here.)"  I always had asthma, bad knees, my body wasn't built to run, I am not a runner, my lungs hurt, etc... blah blah blah.

I admit I used to get winded walking up a flight of stairs. When I started Insanity workouts (intense at home workout DVD set) I felt like I wanted to pass out just after the warm up. (There is a reason it is called Insanity.)

However I noticed a change last week. I ran my first two miles straight on the treadmill and it felt amazing. I didn't struggle, I felt strong, and my breathing was spot on. I don't get winded walking up stairs and have so much more energy.

Holy crap!!! My interval training works!!!

Since I pushed my interval sprints harder this week I am hoping by next week or the week after to try a solid run again and see how I do.

I repeat affirmations in my head when I run too. Usually something like:
I am strong.
I am a runner.
I feel good.
I can do this.
I am doing this.
I am a runner.
I run because I can.
My body is perfect.
I have a runner body.

Sounds crazy but it works!


I am grateful for the ability to work hard and change my body. It truly is amazing what the body and mind are capable of, and I am so thankful for my strong healthy fit body!!


Namaste,

Change

Dear Universe,

I have had a lot of people talk to me lately about how I have changed.

So I want to take a moment to write to you about it.

I have had so much change in my life in the last year. My life literally has done a complete 180.

Was it all easy? Of course not.
Was it exactly the way I wanted it? Well, no.
Was it something that I had planned? Never in a million years.
Was it worth it? Yes.

I decided to change my life and focus on the relationships that I knew would make me happy.
So I got a divorce.

I had some health problems that required some intense drug therapy.
I quite literally was crazy and depressed for months.

My Grandpa's soul made its way home to my Grandma's soul in their next life.
I was devastated.

I gained about thirty pounds.
I was ashamed. But am learning to love myself again, and am living a healthier lifestyle now.

I have found my life purpose again.
I struggled to be my positive self for a while. (Partly because of the depression from my medication) I have found Me again, and am loving it!

Was this easy? Not. At. All!

All of these changes were intense and compounded on each other in the last year. I felt beaten down. I was exhausted all the time. There were days that I laid in bed, and cried. I didn't want to face the world. I didn't want to move. I wanted to lay there and hug my knees to my chest because I felt like that was the only way I could hold myself together. I went for weeks without taking care of myself. I didn't get dressed, (I lived in pajamas for a few months) I didn't do my hair, I didn't wear makeup, or any of my favorite jewelry. I didn't do any of the things that made me happy. Just making it through the day and to the next, was a struggle. It really was the darkest time of my life.

Looking back now, I know that it was something that I needed to go through. It changed me, for the better. I am happier now. I know that I will always have the love of my life by my side to support me. I truly have some amazing people in my life that picked me up and held me together when I needed them the most. The darkness showed me the true light in my life and it has made me stronger.

Who is anyone to decide what changes someone else, and whether those changes should be viewed as wrong?

I am mostly the same person that people knew, but I consider myself to be a better version. For the first time in my life I was able to stand up and be independent of negative relationships. Sure, the things that I used to consider important have taken a back seat to better, more important things to me now. That is okay. What I chose to do and be, makes me happy. No one else can decide what truly makes me happy, but me.

I choose to be unashamed and proud of me. That is why I am here at this exact moment in my life writing to you.

I am happy. Yes I changed, but all for the better.

I don't regret any of it, or any of my choices. I truly am happy just being me. And I love me!

Namaste,

Fitday!

Dear Universe,

It is Friday and oh yes, Fitday!!

Fitness applies not only to the typical healthy lifestyle and exercise routine, but can also be applied to any part of life.

Being healthy encompasses Mind, Body, and Spirit.

I think this covers it well. <3 Happy Friday!!


Love,

I Wanted To Quit

Dear Universe,

Today was my first day back at the gym since the accident.

I was excited to go. I needed it after the busy week last week and the even busier week this week. I love putting my head phones in and drowning out the world with some good music. It is my 'me' time.

I have been struggling a lot lately with trying to overcome my eating habits. I have wanted to quit, and give into my cravings.

Thank heavens for good friends who keep me on track and a calorie counter app on my phone to help me stay focused. Plus reading my homework about how the body burns energy helps me to not want to eat ramen noodles...... as much.

Well tonight I decided I wanted to run. I wanted to see how far I could push my body.

The first five minutes felt good. I was feeling strong and my breathing was spot on. So I bumped the speed.

The next ten minutes felt good too. I kept repeating my perfect weight in my head, and thanking You, Universe, for my healthy body.

With about 13 minutes left I started to feel tired... I tried to push myself harder, which I probably shouldn't have done. My back muscles seized up and started cramping. My running stance became compromised. I paused my run for a minute to catch my breath and stretch.

As I stood there panting with sweat running down my face, my back, my chest and my arms, I wanted to stop. I kept telling myself over and over that I could do this.

I started the treadmill back up, but bumped the speed back down to where I started.

I hopped back on and started to run slower. I felt better. My back felt better and I started thinking, I can do this.

Until I hit five minutes left.

I. WANTED. TO. QUIT. SO. BAD!!!

I had to start running positive affirmations over and over in my mind. I am fit. I am healthy. I can do this. I am strong. I can do this. I am doing this. I feel healthy.

With two minutes left I bumped my speed up to the speed I sprint at.

Oh, that was tough. I was breathing so hard and was red in the face, BUT I DID IT!!!!

I finished my run sprinting! I felt amazing, even if I wanted to quit.

I am proud of myself for not quitting and for staying on my healthy path.

I have taken some meds for my back that I know is going to be sore tomorrow and I have ice on my knee, but none of that matters. I didn't quit!

Thank you Universe for my amazing body that is capable of so much. It is strong, fit and healthy and I love it!

Love,

Cheating

Dear Universe,

I am not perfect. Far from it. Today I snapped.

The past few weeks I have been killing myself. I have been eating 1200 calories a day or less and have been pushing myself really hard at the gym. So hard in fact that I tweaked my knee yesterday running on the treadmill (best two mile run I have ever ran in my life!) and had to take today a lot slower on the elliptical.

My body is so sore that it literally hurts to breathe. I have done two Ab workouts this week and to sneeze and cough feels like my stomach is going to fall off my body.

I have been so good with my diet that I even have been using water with my protein shakes. ( It really is kind of gross!)


Well tonight I just couldn't handle it anymore. I had to cheat. So..... I ravished those corn dogs and it was worth every bite.

I can't be perfect all the time and I need to not expect myself to. I will not feel guilty in the morning for eating them and lord knows I probably will have a bowl of cereal before bed. (Cheerios and soy milk of course.)

Being okay with a cheat meal once in a while is a necessary part of any 'diet'. And while we are at it. Lets talk about the word diet. I hate it. I hate that as a whole, society believes that certain foods are 'bad' for you. Well anything in excess can be bad for you, even water. But what most people forget is moderation. It is okay to have a corn dog once in a while. I don't even remember the last time I ate one. It is okay to have that glass of wine once a week, or that piece of chocolate before bed. It is okay to eat foods that you truly love, once in a while. Our bodies are fine tuned machines and to feel good they need good nutrition. So although I did just feed my body 13 grams of protein for each corn dog, I also fed it a lot of sodium and a lot of saturated fat. I fully intend to burn that off at the gym.

A healthy lifestyle is good for everyone, but it is okay to have that cheat once in a while. Your healthy choices will fail miserably if you don't let yourself have some breathing room. I would rather cheat with my dinner tonight than feel so pressured in a few days that I go on an eating binge for a whole day. That would do a whole lot more damage than two corn dogs.


So thank you Universe for letting me vent tonight. I needed it to remind myself that it is okay to just be human once in a while. I still love myself and know that I really am doing an incredible job on my weight loss journey.

Love ,

Baby Steps

Dear Universe,

Today you made me feel incredible!!!!

I secretly have struggled with confidence in my body and have had a personal battle with food and gaining weight, over the past two years. I would try to 'diet' and fail miserably, only to find that I had gained...believe it or not...30 pounds from my healthiest weight three years ago.

I was miserable. I hated the way I looked. I hated the way my clothes fit. I felt fat, frumpy, ugly, and horrible about myself. These feelings, coupled with my divorce, depression, and my Grandpa passing away last year, found me in a downward spiral.

I felt like I was in a black hole, so I would eat and drink wine, to make myself feel better.

One cold Sunday morning in December right before Christmas I stepped on the scale...and I cried. And cried. And cried some more. I weighed my heaviest. Even though I had weighed almost that much before, I had promised myself years ago that I would never reach that awful 163 pounds again...but I had. I broke my promise to myself. I hated myself and I knew that I needed to stop.

I vowed that day to make changes. I downloaded the MyFitnessPal app on my iPhone and started using it. I received a boxing bag and pink boxing gloves for Christmas and I started using them. I went to the gym everyday at least once a day over Christmas break and did at least two workouts everyday. I cut out my guilty pleasures like my glass of wine and my ramen noodles (with lots of melty cheese! yum!).

Right before Christmas I signed up through the University of Utah to take online courses to be a certified fitness trainer. This is something that I always wanted to do, but my bachelor degree in psychology had been my main priority for the last few years. I finally took the plunge and now have four classes left before my internship!!!

That morning I had decided that if I was going to be a credible trainer and someone that my clients could count on, I HAD to change. I needed to be able to prove to my future clients, as well as myself, that it was possible to get healthy, and create a change for myself.

Well this morning I stepped on the same scale and I can say I am doing it!! I am changing my body and my life!

I have lost TEN pounds since that awful morning and I feel amazing!! (that is even with the holiday feasts!)  I feel skinnier and my clothes are starting to fit better. My goal is to be down another 20 pounds by summer vacation time and I know that I will do it. I have a healthy lifestyle in place and everyday I am getting better.

I even, GASP, have cut coffee completely out of my diet. I know!! That is huge for me, considering I could down a whole 12 cup pot by myself, every morning!

So I want to say thank you, Universe, for giving me the people I needed for motivation, the courage in myself, and the ability to see the changes that my beautiful body is making. Thank you for this baby step to help keep me going everyday.

I hope that soon I will have another letter for you describing the rest of my weight loss journey, on that amazing day when I reach my goal!!

Sending Lots of Love Light and Peace,