Summer Challenge Results

This past weekend ended the 14 week summer challenge. It was very challenging, especially when the first half was spent going in the wrong direction. I am happy to say that the changes I made at the halfway point really paid off. I lost a total of 21 inches! The breakdown was: just under an inch off my neck, 2 inches from my chest, 4 off my waist, 3 from the hips, 5 from each thigh and 1 from each arm. I lost 2% body fat and added 7 lbs lean mass. I do realize that all lean mass is more than muscle. I was  happy with these changes. I did gain a total of 11 lbs, but I know that number will go down in time. 

I did a lot of planning for the next stage of my fitness journey. I plan to lift weights 4 days a week, focusing on different body parts for 3 days then doing a total body weight workout on the fourth day. I have been walking with a weighted vest and I just added walking poles today. The poles intensify the workout and incorporate the upper body more. They also reduce impact on the lower body. I will alternate between walking, HIIT and other workout DVD's for my cardio.  I am excited to change things up once again. I will be careful not to over exercise!

My nutrition has improved over all. I am going to continue to focus on meal planning using healthier meal choices. At this time I am going to use the portion method, and not track calories or macro nutrients. My brain needs a break from all the numbers.

I will keep taking my measurements to track progress. I have learned how my body responds to change. That has been one of the biggest lessons of the summer. I have also learned to be flexible. If I am short on time I can always change the planned workout of the day. The fitness police won't show up at my house to arrest me! Being flexible keeps my frustration level down and helps to maintain a balance with the rest of my life. It is important not to become so completely consumed with my fitness journey that I neglect other aspects of my life.

Results!

I am Very Happy that I am seeing the results that I was hoping for with the latest changes. I feel great and I have more over all energy. I am losing fat! Yay!! I really love to lift weights so more lifting and less cardio is perfect for me. I combined a few philosophies and then went through my extensive Workout DVD collection to find workouts to fit what I wanted to do. At this time I am Lifting 3 times a week with a break down of 1 upper body 1 lower body and 1 total body weighted workout. Then on in between days I have been doing my HIIT workouts. I have also done a lot of walking. It is relaxing and my kiddo can walk with me. We haven't had the bikes out the last couple of weeks due to being busy  with other things. Playing with the kiddo on the Kinect and at the park burns up a lot of calories an energy as well. We have been enjoying life and having a lot of fun with it.  Since my focus is on shorter workouts, it has been a nicer fit with Sheyenne on summer break and easier to squeeze in with all of out activities. That eliminates my frustration, stress and guilt over not getting in a longer workout. Seeing the results just hammers home the point that it was past time for a change.

I thank those who have given me feedback that led to these major changes! I also appreciate the comments. They are food for thought, and I really do think about what is said.

Sharon

More changes

After reading a couple of comments left on my last post I did some soul searching. I realized that I was frustrated because I wasn't getting in the workouts that I wanted to get done. I was adding pressure to myself to do more because of the fitness challenge I am in, yet I felt like I was slacking because I wasn't doing things the way I wanted to do them. I have come to the conclusion that I was just needlessly stressing myself out. Last summer I dialed the frequency of my workouts down due to spending time with my daughter, and I felt great. So, I am going to do the same for the rest of this summer. I will put my P90X on hold. I am instead going to experiment with a couple different programs that are similar to one another. There is the 4 week Turbulence Training and also the Body for Life programs. These both use minimal cardio and weight training to burn fat. It will be a change of pace and I can always add in my yoga . My bike rides and walk with Shy (my daughter) will count as my workouts as well and I won't feel guilty for not getting to my planned program.

I also have been looking into some more mental training. That is really half the battle. It will help with my motivation as well. I feel a lot more at peace with these changes.

My Journey to Get Fit: Tweaks

My Journey to Get Fit: Tweaks: "So I am a month into the Summer Challenge. I have mixed feelings about my results so far. I haven't had the stellar results I was hoping for..."

Tweaks

So I am a month into the Summer Challenge. I have mixed feelings about my results so far. I haven't had the stellar results I was hoping for, in fact my body fat % , measurements and weight has zigged zagged in a way I didn't know was possible. Granted I was sick for 2 weeks, but in denial of that fact for the first week. I was pushing through very intense workouts when my body was screaming for rest. I finally listened and rested last week. That was the best results I have had since I started the challenge, go figure! This week I have eased myself back into my routine with the focus on cardio. I will bump up the workouts starting tomorrow.

I have also done a lot of soul searching and from what I have read in the Burn The Fat, Feed The Muscle book, I really think I need to make some further tweaks on my nutrition program. I reworked my calculations. I plan to cycle calories but maintain a 40/40/20 split of carbs/protein/fats. I purchased a Nook Color, so I can have all my ecookbooks in a smaller , easier to use in the kitchen format. I am pleased with the strides I have made in meal planning. 

I also want to tweak my workouts. I want to get more bike rides and/or walking into my routine. I am switching from the Classic to the Lean program of P90X for Phase 2. I am going to finish this rotation of TurboFire , then I may throw in some Insanity for additional cardio plus whatever else I have in my extensive library for fun. I am determined to burn off this excess body fat!!

Sharon

Seeing Results

 I know I am just a week into my new workout and nutrition plan. So far I feel great. I have good energy, and I am rocking my workouts. I continue to read Burn The Fat, Feed The Muscle. I am really learning a lot about by body .

Today I put on a pair of shorts that has been in my closet since Sheyenne was an infant. I never have been able to pull them up all the way. Today I actually wore them with no problem!! Yes I was doing the happy dance. Ironically it is Sheyenne's 9th birthday!. Yesterday I walked past my nephew and he told his mom that "Auntie Sharon has lost some weight." That tells me I am not the only one noticing changes! There is nothing more motivating than seeing results!

Sharon

Summer Challenge

I am so excited to have started the Summer Challenge that Tom Venuto puts on his Burn The Fat, Feed The Muscle Inner Circle. I started that officially this past Sunday. I have already made a lot of fitness minded people on the Inner Circle message boards. I am super excited that my sister Teresa is also participating in the challenge.

This is very similar to the challenge that I did over the holidays, just longer. This challenge is for 98 days. I decided to truly commit to the process that Tom has outlined in his book Burn the Fat, Feed the Muscle. In the book, Tom recommends starting with his baseline nutrition plan which is actually a high carb, low fat plan. I realized that it is similar to the plan that Bill Phillips uses on his Transformation site. I decided that it wasn't going to hurt to try it. I officially implemented the plan on Tuesday of this week. I am utterly amazed at the energy that I have had this week. The plan also calls to eat 5 -6 small meals a day. I have noticed a difference using this method as well. I feel like I am eating "normally." There is no deprivation. I don't want junk. Eating frequently keeps the cravings down and the energy up.
I have been using some meal planning tools to plan my meals ahead of time. I have even started to make some new, healthy recipes. It feels great when it is meal time  not to feel lost in my own kitchen.

In conjunction with improved nutrition I also changed up my workouts. I started P90X this week. So far so good! I am still using TurboFire as well. I didn't know it was possible to sweat as much as I have this week! The funny thing is my daughter Sheyenne sees me working out, then she wants me to workout with her. When it is nice outside we get on our bikes. We actually went and walked at the River Walk this past week. We ended up walking for a good 2 1/2 miles. It is good to spend true quality time with her. I have a feeling we will be out there a lot this summer. Today it was rainy, so we played some Zumba and a few other games on the Kinect.
It feels like this process is really coming together.
Sharon

Count Down to Summer Challenge!

I am doing the countdown to the Burn the Fat, Feed the Muscle (BFFM) Summer Challenge. I will be starting on May 22, both as an individual and as part of a team. I am SOO Pumped! I was looking at pictures from the holiday challenge that I did this past winter. I have come such a long way since then! I know I will continue to make changes. Today I cleaned my refrigerator, It is sparkling and mostly empty. It is time to tighten up on th nutrition. I am going to read BFFM tomorrow. I need to formulate my plan and get it into action. I have been brushing up on my visualization and positive mind set.

I am dialing my workouts back a notch this week in preparation for starting P90X next week. I am going to do TurboFire, and maybe some light weight work with Chalean Extreme. I am very excited about doing P90X again. I last did it 3 years ago. I am in much better shape then when I did it last time.

I discovered last week that my summer clothes are too big! I bought them new last Spring/Summer. I am doing the happy dance!! My daughter has made several positive comments about my changes . The best quote to date is "Mom, your boobs look like real boobs now and not just a part of your belly." LOL She was serious too!

I am off to work on meal planning and a grocery list! Until next time,
Sharon

Continued Progress

It has been a while since I updated on my Fitness Journey. Since my last Blog I finished the first phase of Chalean Extreme and started the second. It is the Push phase and really my favorite. I love to lift heavier with fewer reps. I have been lifting heavier weights than ever, which has me super excited, because that shows I am getting stronger.  The nutrition piece is still coming along. I just found some meal planning tools on the Transformation website that I know will be very helpful. I can tell a huge difference when I am eating right and when I am slacking.

I have discovered 2 new tools that have been a tremendous help in just the last few days. One is my Vibrams which I have tweeted and talked about on facebook . They are five finger shoes that when worn are very close to being barefoot. I can tell a huge difference when I wear them while working out. I am jumping higher, when I was barely jumping at all before. I don't have foot or knee pain. I feel awesome when I lift wearing them. I was most scared of the squats and using heavier weight, but there has been no problem at all. www.vibramfivefingers.com is their website. I actually purchased them at a store. I really want another pair, so I have a dry pair when I put one pair in the washer.
My other discovery is the Enell Sports bra. It is heavy duty, and really works. NOTHING moves. There is a little bit of a learning curve, as it has front hook closure that is fastened from the bottom up. That was the reason I didn't get one last year, I was concerned that I would spend more time getting dressed than working out. It really hasn't been that big of a problem.  Having the right bra also helps with jumping and all aspects of working out.

I am excited for the Tom Venuto's Burn the Fat, Feed the Muscle (BFFM) Summer Challenge. Similar to the holiday challenge , but much longer. This one is 98 days long. I am pumped to be on a team with my sister Teresa and 3 other amazing women that I have only recently met online. It is great to see the support we are already offering one another as we get ready for the Challenge. We are planning to start on May 22. Teresa and I will be using P90X as our main fitness program. I will also include TurboFire and other cardio programs that I have for an added boost. I am also looking forward to going on walks and bike rides with my daughter Sheyenne like we  did last summer.
If anyone is interested in TurboFire, P90X or any other Beachbody fitness programs go check them out at www.beachbodycoach.com/shysmom.
Well, I need to get another workout in tonight. I also need to read Burn The Fat, Feed The Muscle from start to finish before this summer challenge starts. That is an ebook and is found at www.burnthefat.com.
Sharon

Two a Day Workouts

Last week , I decided to break up my workouts into 2 shorter sessions in a day as opposed to one very long workout session. I made that decision after reading Tom Venuto and other  experts who recommend shorter workouts of no longer than an hour for better fat burning. There are times , like on the weekends when I work, when it isn't feasible for me to workout twice, so I will have longer workouts on those days.
I must admit that I love the shorter workouts! I look forward to them even more than I already did. It seems like the time flies right by. I don't feel like I am standing there forever, and I get more done during the day. Plus I feel like I sweat more and I can tell my metabolism is fired up!
This week I even switched the order of my workouts, so I do the weight training work first . Currently that is the Chalean Extreme  program, then later I do TurboFire. I feel like I have so much more energy, I also feel like I get a bigger burn when I do lift.
Needless to say I am thrilled with my current workout schedule . I can feel my body changing which is the best part. My scale hasn't moved down, but it hasn't moved up either. I am taking more frequent body measurements to truly measure my progress. It is difficult to tell by how my clothes fit since they have been super baggy for a while now. I am still taking and posting my monthly progress pictures on my facebook page

https://www.facebook.com/album.php?aid=60105&id=1554631552&l=b141b24562. That is the link to my photo journal . It is amazing to me to see all the changes.  It truly has been and will continue to be a Jouney to get fit!

Sharon

Making Progress

I am excited to say that I had a good week last week. I ate better. I bumped up my workouts. I am doing two  Beachbody programs at the same time. TurboFire and Chalean Extreme. I don't think I have ever been this sore from workotus before. This week I am going to do two a day workouts . Each individual workout will be shorter, instead of 1 long workout. I think my body will like that better. I haven't figured out what I am going to do on days when I work yet.

Working out this hard, plus being in the Transformation Challenge has motivated me to continue to eat better. I am also a part of an online community www.gymga.com. People there post their workouts. Some even post their food of the day. It is great for accountability and motivaiton.  I have ideas from Gymga and Transformation for recipes and even better food choices.

Sharon

Time for Honesty

Well I must be honest with myself. I have slipped out of my healthy habits. On Feb 19th my brother got married. I did great with workouts that weekend, but not so great with nutrtition and sleep.Since then I have fallen further into the poor nutrition abyss. This past weekend I was dealing with some sad news and just gave up  eating healthy all together. My scale is reflecting my last few weeks of my nutrition not being on point and sporadic workouts. I am up 8 lbs. (Yikes).
Yesterday I resumed tracking on myfitnesspal.com. I need to see the numbers good and bad. I had a good Yoga workout yesterday. It helped to focus my mind and also helped me to relax.
I wanted to share because this is all part of my journey to get fit. It isn't fair to just share the positives, nor is it an accurate picture of my journey. I have by no means given up on myself. I had to work through some emotional issues. Now I can refocus on getting fit.
Sharon

Transformation Challenge

After praying and much soul searching I decided to join the Transformation Challenge by Bill Phillips. He is widely known for his book Body for Life. I have been reading his book Transformation and I love it!!  He keeps things practical, yet encourages individuality.  I signed up for his social community and the Challenge. This Challenge is 18 weeks and focuses on Transforming inside and out. The outpouring of support and positivity has been incredible from the people on that site! I have never received such welcome messages just from signing up on the site. The Challenge also involves completing  an assignment each week. The assignment goes along with the chapter of the same number. So week 1 goes with Chap 1 and so on. Bill Phillips does encourage reading through the book then focusing on each chapter and assignment together. I am very excited . I also feel that this will help me in banishing negativity from my life.

I also have decided on a Nutrition Plan. I am a huge fan of Tom Venuto. I pick his Burn the Fat Feed The Muscle Fat Burning plan. It uses a 40/ 40/ 20  approach. This means 40% Protein, 40% Carbs and 20% Fat to make up my total daily caloric intake. I used one of the calculators he has on his Inner Circle to determine my daily caloric goals  along with my goal amount of Protein, Carbs and Fats.  I feel like this is a more natural approach for me and my overall goal to get Fit.


I have also changed up my workout plan. I took advice from what I read on Tom Venuto's site, Bill Phillips and Bodybuilding.com. My goal is to workout 6 days a week. I will have cardio 6 days. I will do strength training 3 days a week. 1. Upper Body day, 1. Lower Body Day and 1 Total Body Day will be my breakdown for strength training. I will alternate medium to High Intensity cardio days  at this point depending on my mood. Bill Phillips reccomends doing HIIT or High Intensity Interval Training on days when not strength training. I like that idea. I will also have at least 1 day a week where I will focus on Yoga or extended stretch. Flexibilty training is also important.

Needless to say, my brain has been in overdrive this week. There is a lot of information out there with supporting research. The trick is finding what works for my body, personality , goals and peace of mind. 

Changing the Nutrition Plan

The time has come to change my nutrition plan. I was really having low energy, and other symptoms of my body screaming for a change. I am still losing weight, but it had slowed down, and I am not convinced I was burning just fat, but also some muscle. Getting sick last week and not having any energy really opened my eyes. I had read that going low carb is really not reccommended for more than 6 weeks at a time. I will keep that in mind for next time! I haven't decided what nutrition plan I am going to use yet, but I have some ideas. I am tracking my calories and keeping it in a healthy range, that is still below maintenance for my weight, so I should still lose, but have more energy, This way my body can continue to recover from being sick and it will also hopefully help my hormones not feel so far out of whack. I am excited for the opportunity to grow and explore what is the best thing to do for my body in this journey to get fit. I did break into the 250's this past week! I am closing in on that 55 lbs lost milestone!!I lost 20 of those lbs on the lower carb eating plan , so I know it works .

I Completed the 49 Day Holiday Challenge!!

I am excited that I stuck to my guns and actually completed the 49 Day Holiday Challenge that I entered on Thanksgiving Day. I have mixed emotions about my overall results. I was hoping to lose 20lbs. I didn't quite get there as I "only" lost 17lbs. I know that isn't bad for 7 weeks. My competitive drive has been awakened! I  also lost a little over 4.5% body fat and gained a wee little bit of lean body mass. I want more! The most exciting thing that happened is I reached my 50lb total lost milestone during this time. Yes I am doing the Happy Dance!! ( Picture Arthur from the Biggest Loser!!)
Entering the Challenge gave me a short term goal to "bring it." I felt like I had an excuse to workout extra hard and really eat right. There was an immediate end goal in site. Now that the Holiday Challenge is over, I am planning on entering another challenge on Bodybuilding.com. I need to review the rules and regulations. I also may do a parallel challenge on another site that a friend recommended. In May Tom Venuto will start his Summer Challenge. I believe that lasts for  12 weeks. His site, Burn the Fat Feed the Muscle Inner Circle is where I just finished the Holday Challenge.
I am a little sad that I didn't win the grand prize, I already know that because I screwed up on my "before pic" with the newpaper. It was covering my body. It was a great learning experience. I am glad I still submitted my essay and pics for judging. I had to finish. I was always taught that no matter what, you finish.
During this leg of my Journey to Get Fit, I realized that I have more inner strength than I thought. I also have tenacity. I really dug in and went for it. That attitude is not going to change. I just expect more of myself! I have some new workout DVD's that are going to help change my routine and melt fat. Variety really keeps me motivated to get those workouts done.
It is time to start the next leg in my Journey!

New Year's Goals

I am excited to enter the New Year much lighter than last year.  My main goals this year are to continue with my workouts and eating plan. I plan to keep seeing results. I also want to be a great mom to Sheyenne and a great friend to all of my friends in person and online. I appreciate all of the support everyone has given me on my Journey to get fit.  Thanks and Happy New Year!! Let's make it a great one.