I wanted to share a video Josh from BodySmith Fitness created of one of the workouts I did the other night. He did this one with his early morning class but it gives you an idea of what our workouts look like at BodySmith Fitness. This workout was crazy!!
Mr. Nice Guy Workout
Weightloss Tracker
Saturday, February 4, 2012
Thursday, February 2, 2012
February 2
The Good: I had a great workout tonight at BodySmith Fitness. Man, it was TOUGH! Everyone in our group was dripping sweat by the end of it. I honestly cannot believe I finished it. I worked as hard as I could and I did have to change some things so they were on my "level" but I was very proud of myself for completing the workout. I felt strong by the end!
I also stuck to my food plan today very well and I felt great! Lots of protein, veggies, fruit, and water. I have been trying to get myself away from carbs and sugar again. I am in detox mode with sugar and it is getting easier every day.
The Bad: I am still trying to work out a balance between work, working out, blogging, doctorate program, extra commitments I have through school, fixing healthy meals, cleaning the house, etc. I have decided that I need to create a schedule for my week every Sunday not only for my food but also for completing all of the necessary things I have to do each week.
The Ugly: Man, I am going to be one sore girl tomorrow! I did come home and stretched, drank a protein shake, and rubbed Tiger Balm on my sore areas. I hope I will be able to get some cardio in tomorrow and definitely on Saturday!
I also stuck to my food plan today very well and I felt great! Lots of protein, veggies, fruit, and water. I have been trying to get myself away from carbs and sugar again. I am in detox mode with sugar and it is getting easier every day.
The Bad: I am still trying to work out a balance between work, working out, blogging, doctorate program, extra commitments I have through school, fixing healthy meals, cleaning the house, etc. I have decided that I need to create a schedule for my week every Sunday not only for my food but also for completing all of the necessary things I have to do each week.
The Ugly: Man, I am going to be one sore girl tomorrow! I did come home and stretched, drank a protein shake, and rubbed Tiger Balm on my sore areas. I hope I will be able to get some cardio in tomorrow and definitely on Saturday!
Wednesday, February 1, 2012
Tuesday, January 31, 2012
January 31
The Good: I had a jam-up day today with my eating. I felt great and stayed full throughout most of the day. Of course this afternoon when I got home from school (my weakest time of day) I was starving but kept telling myself to fight through the hunger. My trainer Josh says, you aren't truly hungry unless you will go open a bag of raw veggies and eat them. Yes, that does NOT sound appetizing to me so I decided to just hold on and wait it out. It was good because as soon as I got to my workout, I didn't feel weighed down by food I ate and I knew my body was using my stored fat as fuel to get through the workout which is what you want to happen! Woo Hoo!
I did add in 2 protein shakes today. I have been VERY nervous about adding in protein shakes because I don't want to bulk up by any means! Josh gave me a great run down of the benefits of protein and reminded me that my body NEEDS the protein to help me nourish my muscles. I ordered some protein powder that should be here tomorrow but I had some Biggest Loser protein packets that I had gotten last year and never used in my pantry. I decided to try it out today and so far, so good! I had one around late morning and then had another one after my workout.
I also did NOT want to cook dinner tonight. I have had a long 2 days and wanted to come home and chill out instead of cook. I thought on my way home from my training where I could go grab something healthy. I ended up deciding to go to Zaxby's and get a salad since their salads are full of greens, chicken (protein), tomatoes, etc. I LOVE their salads! I did however think about how I could make the salad "healthy" because it can get WAY out of hand in the calorie department if you don't watch what you add to it! I was so proud of myself for thinking through my decisions and was not hesitant to ask for EXACTLY what I wanted and what I didn't want on the salad. I got the Blue salad with grilled, blackened chicken (so good!), light on the cheese, NO DRESSING, and NO TOAST! I didn't think I would like it at first without the dressing but I ended up REALLY enjoying it! The chicken spices helped fill in the flavor gap and it was delicious! I am so glad that I said NO TOAST because I knew that if I had gotten it, I would have eaten it. It was easier for me to go ahead and say NO to it then get it and think about throwing it away. It wouldn't have happened...I know myself! The salad was filling and delicious! Try eating a salad without dressing sometime and enjoy tasting all of the flavors that you miss when you add tons of dressing on it!
The Bad: I ate several small pieces of dark chocolate today and I shouldn't have. I bought a bag of the Dove dark chocolates because I read that they had some of the highest levels of anti-oxidents. I sat them in a bowl in my kitchen thinking that I would have 1 or 2 a day. Probably not my best idea because the 1-2 has turned in to 4-5. I will have to re-plan this strategy! It is nice to have that piece of chocolate at the end of the day. :) With a small piece or two of dark chocolate, I don't feel like I am depriving myself from anything.
The Ugly: I hope I am not too sore tomorrow to go back to BodySmith Fitness like last week. I don't feel that I will be too sore tomorrow but that was what I thought last week too. I do feel stronger this week than last week and I know my muscles are just trying to get used to this new routine. If I cannot go tomorrow, I am definitely going to go on Thursday and get another good workout in before the weekend. I plan to go to Gold's on Friday and Saturday to get some good Cardio in.
I did add in 2 protein shakes today. I have been VERY nervous about adding in protein shakes because I don't want to bulk up by any means! Josh gave me a great run down of the benefits of protein and reminded me that my body NEEDS the protein to help me nourish my muscles. I ordered some protein powder that should be here tomorrow but I had some Biggest Loser protein packets that I had gotten last year and never used in my pantry. I decided to try it out today and so far, so good! I had one around late morning and then had another one after my workout.
I also did NOT want to cook dinner tonight. I have had a long 2 days and wanted to come home and chill out instead of cook. I thought on my way home from my training where I could go grab something healthy. I ended up deciding to go to Zaxby's and get a salad since their salads are full of greens, chicken (protein), tomatoes, etc. I LOVE their salads! I did however think about how I could make the salad "healthy" because it can get WAY out of hand in the calorie department if you don't watch what you add to it! I was so proud of myself for thinking through my decisions and was not hesitant to ask for EXACTLY what I wanted and what I didn't want on the salad. I got the Blue salad with grilled, blackened chicken (so good!), light on the cheese, NO DRESSING, and NO TOAST! I didn't think I would like it at first without the dressing but I ended up REALLY enjoying it! The chicken spices helped fill in the flavor gap and it was delicious! I am so glad that I said NO TOAST because I knew that if I had gotten it, I would have eaten it. It was easier for me to go ahead and say NO to it then get it and think about throwing it away. It wouldn't have happened...I know myself! The salad was filling and delicious! Try eating a salad without dressing sometime and enjoy tasting all of the flavors that you miss when you add tons of dressing on it!
The Bad: I ate several small pieces of dark chocolate today and I shouldn't have. I bought a bag of the Dove dark chocolates because I read that they had some of the highest levels of anti-oxidents. I sat them in a bowl in my kitchen thinking that I would have 1 or 2 a day. Probably not my best idea because the 1-2 has turned in to 4-5. I will have to re-plan this strategy! It is nice to have that piece of chocolate at the end of the day. :) With a small piece or two of dark chocolate, I don't feel like I am depriving myself from anything.
The Ugly: I hope I am not too sore tomorrow to go back to BodySmith Fitness like last week. I don't feel that I will be too sore tomorrow but that was what I thought last week too. I do feel stronger this week than last week and I know my muscles are just trying to get used to this new routine. If I cannot go tomorrow, I am definitely going to go on Thursday and get another good workout in before the weekend. I plan to go to Gold's on Friday and Saturday to get some good Cardio in.
Celebration!
I have 74 followers and many others who read my blog daily. I am so blessed and appreciative! Thank you for following me through the good, the bad, and the ugly of weight loss! I would love to have 100 followers by the end of February! Please share my blog with your friends and family that need a little motivation! Knowing I have people that are following me keeps me motivated and excited about working hard to make the changes I need to make!
Monday, January 30, 2012
January 30
The Good: I had a pretty good day today overall. It was a typical Monday full of getting things together for the week ahead, planning out my week, etc. I luckily have gotten into a pretty good groove lately and have been able to keep a good balance on working out, eating right, planning meals, working on school work, cleaning, etc. I know they say it takes 3 weeks to make a change and I will have to agree with that. The first week is so hard, the second week gets better as you realize that you can do it, and the third week becomes part of your routine.
I am changing up my eating plan a little. I got some great nutritional information from my trainer. His view on eating healthy food is the same as mine, "if you can't pick it off a tree, dig it out of the earth, or kill it...you don't need to eat it." This is the same view as Jillian Michaels mentions in her book, Master Your Metabolism. The processed crap, excuse my language but it is, is not meant for our bodies. We can have some processed foods but only in moderation. Anything that sits on a shelf in the grocery store or in your pantry for months and years is not something you want to put in your body. Guest what...it does the same thing in your body as it does on the shelf...it SITS THERE! Your body doesn't know how to metabolize it so it basically becomes fat stored in your body. This is a great way to think about what you put it is what you get out.
Tonight I had baked tilapia, a sweet potato, and broccoli. All three things come from the Earth and were delicious!
The Bad: I have gotten down over the last several days because I haven't been able to get a good workout in. It is truly incredible how different I feel after getting in a good workout! Honesty, there is NOTHING like an endorphin-high after a good workout! I over did my workout last week at BodySmith Fitness and my muscles were not liking me for several days. I have finally gotten myself back to feeling better so I am looking forward to a successful week this week! I can tell a HUGE difference in my attitude, body, self-confidence, etc. when I have and haven't worked out.
The Bottom Line: HOPE-WORKOUT! It makes you feel better, look better, and gives you tons of energy! (I need to post this around my house, in my car, in my classroom, etc! :) )
The Ugly: I am feeling the stress of several things in my life. A police officer from a near-by county was killed on Saturday and it really hit home. I am so thankful my husband chose to follow his calling and dream by going into law enforcement but man it makes it hard on a wife! I know that I cannot control what happens to him and God will call him home when he is ready but it sure does make it hard to have him walk out the door every day. I always want one more hug, one more kiss, one more I love you. There will never be enough hugs, kisses, or I love yous. I have to deal with this fear of losing my husband frequently and it is something I need to completely give to God. He is the only one that can give me the ultimate peace that I am looking for. This incident, along with a co-worker losing her husband today led me to come in and demolish half of a dark chocolate bar today when I got home. Stress eating at its best. I will say, at least it was dark chocolate so it wasn't terrible for me but at the same time I shouldn't have made that decision. I was looking for something to comfort me and chocolate is where I turned. This is something I need to work on...I need to choose another method of finding comfort besides eating. I am learning new lessons every single day!
I am changing up my eating plan a little. I got some great nutritional information from my trainer. His view on eating healthy food is the same as mine, "if you can't pick it off a tree, dig it out of the earth, or kill it...you don't need to eat it." This is the same view as Jillian Michaels mentions in her book, Master Your Metabolism. The processed crap, excuse my language but it is, is not meant for our bodies. We can have some processed foods but only in moderation. Anything that sits on a shelf in the grocery store or in your pantry for months and years is not something you want to put in your body. Guest what...it does the same thing in your body as it does on the shelf...it SITS THERE! Your body doesn't know how to metabolize it so it basically becomes fat stored in your body. This is a great way to think about what you put it is what you get out.
Tonight I had baked tilapia, a sweet potato, and broccoli. All three things come from the Earth and were delicious!
The Bad: I have gotten down over the last several days because I haven't been able to get a good workout in. It is truly incredible how different I feel after getting in a good workout! Honesty, there is NOTHING like an endorphin-high after a good workout! I over did my workout last week at BodySmith Fitness and my muscles were not liking me for several days. I have finally gotten myself back to feeling better so I am looking forward to a successful week this week! I can tell a HUGE difference in my attitude, body, self-confidence, etc. when I have and haven't worked out.
The Bottom Line: HOPE-WORKOUT! It makes you feel better, look better, and gives you tons of energy! (I need to post this around my house, in my car, in my classroom, etc! :) )
The Ugly: I am feeling the stress of several things in my life. A police officer from a near-by county was killed on Saturday and it really hit home. I am so thankful my husband chose to follow his calling and dream by going into law enforcement but man it makes it hard on a wife! I know that I cannot control what happens to him and God will call him home when he is ready but it sure does make it hard to have him walk out the door every day. I always want one more hug, one more kiss, one more I love you. There will never be enough hugs, kisses, or I love yous. I have to deal with this fear of losing my husband frequently and it is something I need to completely give to God. He is the only one that can give me the ultimate peace that I am looking for. This incident, along with a co-worker losing her husband today led me to come in and demolish half of a dark chocolate bar today when I got home. Stress eating at its best. I will say, at least it was dark chocolate so it wasn't terrible for me but at the same time I shouldn't have made that decision. I was looking for something to comfort me and chocolate is where I turned. This is something I need to work on...I need to choose another method of finding comfort besides eating. I am learning new lessons every single day!
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