Tag Archives: 90 days to a better you

December 16, 2010 · 11:16 PM

Even If You Don’t Journal It, Your Butt Will!

When I completed my 63 days of Insanity I realized that I was now even closer to my fitness goal than I ever thought I would be.

Notice I didn’t say goal weight…I don’t really use my scale often these days and to be honest, I have no issues with the number on the scale when I do stand on it.

(ok…I do have a number I would like to reach, but I am very happy with where I’m at)

However, it was time for me to step back, look at my routine and see what needed to be tweaked. Of course it didn’t take me long to realize that I needed to focus on my nutrition. I needed to recalculate my caloric needs, take a closer look at what I was eating and begin to make the changes necessary for me to reach my final goal.

Over the past year I have made many changes to the way I eat. I started by cutting back on my sugar intake, changing the amount of carbs and how/when I ate them. I began eating more lean protein, more vegetables, I reduced my diet soda intake (I only have it on occasion now) and just started eating cleaner. While making all of these changes I neglected one thing….tracking what I ate.

I had done Weight Watchers before and I know what a valuable tool journaling  and tracking your food intake can be. When you write down the food you eat, it keeps you accountable. I know for myself, if I think about eating something, but it makes me feel guilty when it comes time to write it down, I’m not going to eat it! I also find that when I track my food intake during the day, I don’t mindlessly eat or pop a few crackers or almonds here and there.

Keeping a food journal also helps you to look back and see where you may have went wrong or to figure out what you need to change. For instance, this past weekend I noticed that after my cheat meal at Five Guys, the following day I was sluggish, my mood was lousy and I just felt “off”. After a day of eating well and drinking my Shakeology I felt better and like myself again.

A few weeks ago I decided to download the My Fitness Pal app for my Android phone as well as for my iPod Touch. I wasn’t sure if I would stick with using it, but I have heard people on Twitter rave about it so I figured why not. It asked me for some basic information about myself…age, height, weight, weight loss goals, activity level, etc. Once all of the information was inputted it told me my daily caloric “goal” number and I was ready to go. The food data base is huge and I haven’t had an issue finding anything I’ve needed so far. The Android version of the app even allows me to scan the food items bar code to find the nutrition info, which I LOVE.

Fast forward to the end of week 1…I stepped on the scale and saw a 3lbs weight loss! I haven’t seen a loss on the scale in a long time since I have been doing a lean muscle/fat trade off. The only way I have been able to track progress is with measurements, so this was cool! To date, I have lost 6 pounds while journaling my food and tracking my calories.

Yesterday I tried on and fit into my “goal” jeans! Who know this calorie counting  and journaling stuff would actually work! Pft!

Now go download a calorie tracking app onto your phone and try it out for a week! I bet you’ll be happy you did. Remember to track everything you eat, lick or taste. Be honest here, because even if you don’t journal it, your butt will!

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*A special thanks to @BodyByJay for helping me figure out my RMR  (resting metabolic rate) this number is important because it represents the energy required to perform vital body functions such as respiration and heart rate while the body is at rest. You don’t want to go below it or your body will begin to use your lean muscle as fuel to make up for the lack of calories.

To find out your RMR click here.

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December 1, 2010 · 2:26 PM

Hybrid Time: Ditching the Routine

This week started a new chapter in my fitness journey…the hybrid. For those of you that do not know what a hybrid is, it’s a mixture of different workout programs, usually a combination of strength training, cardio exercise and stretching. Some of the #insanecrew are doing a P90X/Insanity Hybrid which I posted on here. As for me, I’m doing more of a “best of” or “greatest hits” hybrid. I am basically winging it and have just set up dedicated cardio and strength days (following the same hybrid), however I decide that day what workout I’m in the mood to do. I felt like being a little more whimsical this round and enjoy myself after Insanity.


This morning I decided to try Zumba. Yes, you heard me, Zumba!  What’s Zumba? Well, Zumba is a dance fitness method based on salsa and other Latin dance moves, performed to Latin and world music beats, and choreographed to allow people of any fitness or dance experience level to enjoy a fantastic workout. Two twitter friends of mine are very into Zumba and would like for me  to attend a class with them. I however, am NOT coordinated and while I have some rhythm it is not up to Zumba class speed. So, yesterday I borrowed a Zumba DVD set from another friend and gave it go today.

I started off with the Zumba Basics DVD which basically runs through all of the moves you will do over the course of the program. They do each step in three stages increasing speed each time until you are at the speed of the actual move. Sounds great right? Maybe if you are capable of moving your feet, shaking your hips and adding “flavor” with your arms all while keeping the beat! I would do great until easy beat 3, then I would over think everything, lose the beat of the music and trip over my own two feet. It was quite a site, I truly could have ran my own comic relief show in my bedroom this morning.

After the Basics DVD I decided, what the heck, let’s see what the Zumba 20 Minute Express is all about. Surprisingly, when I don’t have time to over think, I do pretty darn good! The salsa stuff still tripped me up a little but with time, I’ll get it….I hope! Now don’t get me wrong, I’m not about to run to a gym and attend a class filled with people or anything (those poor people would all pee their pants have broken toes from me stepping on them!). I was however, pretty darn proud! Maybe this white girl can develope some rhythm and hang with her latina friend for a class one day (probably not, but hey, allow me to day dream here).

I felt a great abdominal burn while doing the routine and it was F-U-N! I am definitely looking forward to doing Zumba again and showing myself that this white girl CAN dance. Maybe I will even celebrate completing this hybrid by going to take an actual class….with other people in it…GASP!

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Here is a taste of the Basic’s DVD I did this morning:

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November 28, 2010 · 8:36 PM

Final Fit Test: Revenge Is Sweet!

I did it! I completed Insanity! *cue noise makers, balloons and confetti! I barely made it through the Max month and I just completed my final Fit Test of the 63 day program. I’m a little tired and would like to drink my recovery drink so I’ll just get to it…

Here are the results:


Overall here are my improvements since the first fit test:

Switch Kicks:     +11
Power Jacks:     +14
Power Knees:    +33
Power Jumps:    +10
Globe Jumps:       +1
Suicide Jumps:  +6
Push-Up Jacks: +13
Low Plank Obliques: +7
I am so happy that I was able to complete all 63 days of this program. As some of you know, I attempted it back in April of this year and had to drop out after week one. My herniated discs just could handle it so with my tail between my legs and pride broken, I went back to do a second round of P90X and then I went on to ChaLEAN Extreme.

While I was doing ChaLEAN, my coach mentioned he was starting a second round of Insanity…with those words, my itch for revenge began to surface. I started thinking about it non stop and finally found a partner to start with a few weeks later since I couldn’t start with him.

Before I knew it we grew into the most amazing group of dedicated people. Without even trying, the #insanecrew was born. Without them, I don’t know if I would have kept going when I hit the Max month. (Don’t believe Shaun T at the end of  Pure Cardio when he says “That shits bananas yo” cause that’s a cake walk compared to Max month).

Next up is the “90 Days to a Better You” challenge which I have blogged about. If you haven’t checked it out please take a moment to now. We are starting tomorrow and would love for you to join us!

Special thanks to the #insanecrew: @tmgrant7, @perkinsmichael, @Socee808, @MrThomas619, my husband Mike who was my workout partner at home, @Melysa_S who had to go back to month 1, but is still rockin’ it and will soon taste the sweetness of revenge, @graveidea who gave me the nutrition advice I needed, when I needed it and last but not least, my coach, @Adamsfit who “lied” to us about just how hard Max month would be, but was the one responsible for lighting the fire under my ass and making me want to seek revenge, without even knowing it.

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November 16, 2010 · 3:59 PM

90 Days To A Better You!

The new year is rapidly approaching and one of the first resolutions people usually make is to start exercising and eating better. Why wait until you flip the calendar to make this commitment? Why not get a jump start on your dream of losing a few pounds and inches, fitting into a smaller size or just becoming a healthier you? Why not do something to combat the “holiday 10” that so many people gain over the next few weeks?

As some of you already know, the #insanecrew is coming to the end of their Insanity journey. What’s next you ask? Well, that would be the “90 Days To A Better You” challenge! Some of us will be doing a P90X/Insanity Hybrid program (the schedule for this is at the bottom of this blog), some will be doing Power 90, and others will just commit to eating better and becoming active in some way for 90 days. I honestly don’t care if you do a Beachbody program, just commit to “90 Days To A Better You” – that’s all it takes!

Join my “like” page on Facebook and post on the daily accountability page! http://on.fb.me/i1rfoO

We will be starting on Monday, November 29th, so mark your calendars and get ready to Dig Deep and Bring It!

Here are my suggestions of what you should do before starting:

 

  1. Look over your nutrition guides. Figure out your calorie needs and also check out Michi’s Ladder on my facebook fan page. Make a list of what you need to get before we start. If you need help with this feel free to contact me. Knowing your caloric needs is important since your metabolism is like a furnace….you need fuel properly to keep the fire going
  2. Take your before photos. I know everyone HATES doing this, but you really should. You don’t have to share them with the group but you’ll want them so you can see how far you’ve come at the end of 90 days.
  3. Take your measurements. This is so important! The scale is NOT your friend, toss it out of the window. You will trade fat for muscle and only your measurements will tell the full story. Trust me!
  4. Make a list of what you want to achieve during these 90 days. Break it down to 30, 60 and 90 day goals. Put this list somewhere you can see it so you will stay focused. You may even want to make a goal board for yourself. Take a piece of poster board, cut out pictures of clothing you would like to fit into, the beach, ANYTHING that will motivate you and keep you going. It sounds corny, but it works!
  5. Pace yourself. Rome was not built in a day. If you are new to working out, listen to your body. You do not have to keep up with the people on the DVD’s or anyone in this group. You have to go at your own pace, however I want you to challenge yourself. You have to dig deep and leave your comfort zone. It won’t always be easy and there may be times when you want to quit but I need you to push through and just do your best.
  6. Stay honest. We all have off days, we all miss days and we all have busy schedules…especially with the holidays coming. It’s ok to miss a workout or have a cheat meal, just stay accountable for it! We are all here for each other and I am fulling committing to help you – I just need you to be honest and be committed to yourself!
  7. Log into WOWY. You don’t have to do a Beachbody workout to track your measurements and workouts here. If you already have a Beachbody account be sure to log your workouts in daily. You can also track your measurements and results there. If you do not already have an account, you can create one for FREE. (I can coach you if you’d like – contact me before creating an account)

If you’re ready to join us in this challenge comment below or contact me directly.

 

Don’t become a victim of the holidays and the typical 10 pound weight gain! Decide to change yourself. Commit to this 90 day challenge. Together we can Succeed.

If you are interested in trying a program, contact me.

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Here is a copy of the P90X/Insanity Hybrid schedule:

 

Weeks 1-3
Day 1 – Chest and Back + Ab RipperX (P90X)
Day 2 – Plyometric Cardio Circuit (Insanity)
Day 3 – Shoulders and Arms + Ab RipperX (P90X)
Day 4 – Cardio Recovery (Insanity)
Day 5 – Legs and Back + Ab RipperX (P90X)
Day 6 – Pure Cardio (Insanity)
Day 7 – Rest or XStretch (P90X)


Week 4 – Recovery Week
Day 1 – Core Cardio and Balance (Insanity)
Day 2 – Core Synergistics (P90X)
Day 3 – Pure Cardio (Insanity)
Day 4 – XStretch (P90X)
Day 5 – Core Synergistics (P90X)
Day 6 – YogaX (P90X)
Day 7 – Rest or Xstretch (P90X)


Weeks 5-7
Day 1 – Chest, Shoulders and Triceps + Ab RipperX (P90X)
Day 2 – Max interval Plyo (Insanity)
Day 3 – Back and Biceps + Ab RipperX (P90X)
Day 4 – Cardio Recovery (Insanity)
Day 5 – Legs and Back + Ab RipperX (P90X)
Day 6 – Max Cardio Conditioning (Insanity)
Day 7 – Rest or Xstretch (P90X)


Week 8 – Recovery Week (Same as week 4)


Week 9 & 11
Day 1 – Chest and Back + Ab RipperX (P90X)
Day 2 – Plyometric Cardio Circuit (Insanity)
Day 3 – Shoulders and Arms + Ab RipperX (P90X)
Day 4 – Cardio Recovery (Insanity)
Day 5 – Legs and Back + Ab RipperX (P90X)
Day 6 – Pure Cardio (Insanity)
Day 7 – Rest or XStretch (P90X)


Week 10 & 12
Day 1 – Chest, Shoulders and Triceps + Ab RipperX (P90X)
Day 2 – Max interval Plyo (Insanity)
Day 3 – Back and Biceps + Ab RipperX (P90X)
Day 4 – Cardio Recovery (Insanity)
Day 5 – Legs and Back + Ab RipperX (P90X)
Day 6 – Max Cardio Conditioning (Insanity)
Day 7 – Rest or Xstretch (P90X)


Week 13 – Recovery Week ( Same as week 4 & 8 )

 

 

 

 


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