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10
May
13

Steel Your Resolve

By garagegym107 5 Comments
Categories: Living Fit Daily
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My last post was all about making things work when the going gets tough and things get complicated.

This is a short post, a list of things that are working for me, keeping me on task and on plan.

  • Meal prep.  Spend 2-3 hours preparing, weighing and packaging individual meals for Monday through Friday.  Keeping it very simple, I tend to eat either the same thing, or very close to the same thing each day.  My proteins are priority one.  Take half to work, leave half at home.  This leaves no room for “hmmm….I don’t have anything, so I’ll pick something up”.  Saves money, time, and totally keeps me focused.
  • Cut out my early am net-surfing 30 minutes and started getting right on the rower.  The same could be accomplished with a run, fast walk, met-con, whatever blows your skirt up.  Just do it.  No one interrupts me that early, they are sleeping.  Prime ME time.
  • Don’t hit snooze.  Just don’t.  Get up and get moving, in the 9-10 minutes you snooze, you can floss, brush, and flush and be out the door.
  • Stay focused.  Find motivation.  Share motivation

Get busy doing.

Change or Not

19
Nov
12

Helpful Hints For The Holidays

By garagegym107 4 Comments
Categories: Living Fit Daily
Tags: , , , , , , , , , ,

The following is a blog of things I’ve learned over the course of my journey that keep me mostly on task over the holidays.

At the close of December 2009 I had been eating clean 6 days on 1 meal off for the entire year.  As the holidays closed in I was doing really well. 

Then I found myself sitting in my office listening.  My office is literally 5 feet from the department kitchen.  I work in procurement, suppliers love to bring holiday fare in to the procurement department.

I sat there one day after listening to people ohh and ahh over the delectable treats that had been brought in.  Back then I wasn’t to the point I am today, back then I still straddled the “why me” fence.

I got up from my desk and walked in to my male co-workers office.  He knew I was not having the treats, but he had no idea how difficult that particular day was.  I quietly cried as I explained to him how difficult it was to listen to all of the exclamations of delight.  He looked at me with a brotherly affection and winked and said “just remember why you are doing what you are doing” and I got up and headed back to my office and as I passed the kitchen, I reminded myself of my goals.

That very same holiday season I was sitting in the chair on New Year’s Eve and realized that I wasn’t frantically cleaning things out in an effort to pave the way for a new diet resolution.  I realized that finally I had truly changed.

Helpful Hints:

Keep yourself in check the days leading up to and the days after the event.  Holidays are generally only for one given day.  You know  if I’m talking to you…   😉

Why not run a local Turkey Trot?  Most cities have them early on Thanksgiving morning and you can run and go home and be done with fitness for the day.  If not, do some push-ups, sit-ups and air squats for 20 minutes first thing in the morning and then you are finished.

Wear your tightest blue jeans or dress pants to whatever dinner you attend.  You’ll get this mid-meal.

Drink more water than you usually do.

Don’t use the words “I’m on a diet” to your friends and family. It’s the holiday season, they don’t need to be bored with your superstar goals.  Eat the way you should and don’t profess your awesomeness to anyone other than yourself in the mirror.

Don’t nibble.  You don’t need the extra calories.  Eat clean at ALL meals you are in full control of.

Try having soup for dinner the night after your festivities or lunch if your family does the evening meal.

Remember these meals are not your last supper.  Eat and enjoy but there really is no need to gorge yourself.

 

 

 

 

 

09
Nov
12

Fabulous Friday

By garagegym107 4 Comments
Categories: Living Fit Daily
Tags: , , , , , , , ,

Here we go with another little trip down memory lane. 

This reminds me of fun times on roller skates…uh as in quads.  Yes, I realize that I am again showing my age.   I’m still having fun anyway.

Do something that you love to do today!!  Life is too short not to.

02
Nov
12

You Just Never Know

By garagegym107 4 Comments
Categories: Living Fit Daily
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I have a very small personal training business with only out-of-pocket money for equipment and so on.  That being said, I recently put together an order for some cool Garagegym107 sweat shirts (special order only).   I must say I have been very humbled by the ladies who have gotten shirts.  Just the sheer fact that they are wearing my blog name on their back is humbling.

This morning in the gym, I was asked to order more shirts.  When I stop and think of the fact that my friends and family are willing to wear them I get all teary-eyed.  It is a very special thing for me.  You just never know who’s reading or who might be hearing a much needed message.

My little brother would probably laugh at me for being sappy.  But deep down he remembers how unhappy I was before I started my weight-loss journey. 

I want people to look at those shirts and google this blog from those fancy smart phones everyone has now-a-days and I want them to see the about tab.

I want people to know that this is me keeping it real and spreading the message that if you want to get fit YOU can.

If you want to beat the odds, YOU can.

If you want to take a step to a healthier life, YOU can. 

But the real kicker here  is YOU.

There are days that this journey isn’t easy, but it is always doable.  The statement “how bad do you want it?” is often used. 

For me it’s “How good do you want to feel today?”. 

For me that feeling good comes from doing the right things for me.  Whether that’s clean food, a hard workout, a free meal or a rest day.  Getting to the point of even understanding what your body needs takes time and patience.  But it’s so worth every single second and every tear you may shed.  Anything worth having is worth working for.

Everyday we go through this life just trying to live through it.  I ask you, what are you doing to really LIVE?

For now just keep moving forward.

 

 

 

19
Oct
12

Fantastic Friday!

By garagegym107 10 Comments
Categories: Living Fit Daily
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Lets just start the day off here.  Old School style.

If this doesn’t make you wiggle a little this fine Friday morning not much will.

This week has been a week of success for myself and quite a few of my friends.

My friend Melanie is seeing progress for the first time in a while, it’s given her hope and the belief that she can make changes… Here’s to you Melanie!

My friend Tami went to the doctor for a check-up and was told she is ridiculously healthy.

My friend Melissa is over her funky cold Medina crud she picked up after the Warrior Dash.

My client Sheena has made amazing progress since coming back after giving birth to her healthy baby girl 3 months ago.

My friend Mary who works out in our parking deck group has made amazing progress on her air squat ability.

My friend Jamelia, also of the parking deck club is shrinking before our very eyes.

Joanna sent the sweetest email of how much she enjoys the parking deck workouts.

My friend Carol came through her shoulder surgery and even though she knows there are months of struggle ahead, she’s up for it.

My friend’s son Jackson in Washington State was overjoyed with a simple box of freshly grown cotton that I sent from the deep south.

Let me tell you folks, it’s the smallest things in this life that matter most.  Being healthy, having the ability to move your behind, even if not exactly to the movement you’d like. 

But biggest of all is having the ability to stop and be reminded of all there is that is going right in this life more so than complaining about what is wrong.

And on a final note, high-five to the Madison, AL police officer that pulled over the driver that flew past a school bus that had its stop sign out this morning.   Happy Friday peeps!!  Make it a fantastic voyage!

20
Sep
12

I Don’t Have Time

By garagegym107 6 Comments
Categories: Living Fit Daily
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I hear this comment often.  “I don’t have time to train and eat right.  I can’t imagine packing my meals and being at the gym at 5:30am. ”  “I can’t imagine doing that with 3 kids”.  In reality we all have the same number of hours in our day.

Some days I’d like to be a real hard nose about it, but the old fat chick in my head says “remember when that was you?” so I refrain.  

What I would really like to say is this.  You have a lot more time than you think you do so stop saying you don’t have time. 

Swap half of your social media time for working out.  Swap all of your TV time for food prep and you just might find a little extra wiggle room in there.  I the beginning it seems like an undoable, impossible idea.  It does for most people so you are not alone.

Give it two weeks.  Set a timer and limit yourself to 10 minutes of social media at a time.  For the next 10 minutes, try doing some air squats or some push-ups (even if your push-ups are on your knees or your leaning against a wall) or some good old-fashioned sit-ups,  just do it for 10 minutes. 

You will soon realize that you don’t have to move a bus to feel better, just move yourself.  Care about yourself enough to do it.

I’ve learned that my commitment to consistency has been the greatest link to my success.  Day after day, week after week, month after month and year after year.

Things got so much easier when I quit chasing “the end” of each phase.  When the end comes, it’s over but you are not finished.   I never imagined when I was 38 and just getting started that I would be creeping up on 50 in the best shape of my life and still working out consistently 5-6 times per week.

Ironically, I’m not finished.  Now I see 80 as a new challenge.  Just how good of shape can I keep myself in over the next 30-ish years.  And even better?  What do I want to accomplish?

Getting and staying fit is the greatest gift I could have ever given to myself.  Learning to live this lifestyle has taught me that anything is possible.  Now go get your greatness!

17
Sep
12

Do You Inspire?

By garagegym107 Leave a Comment
Categories: Living Fit Daily
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This morning after I finished my workout, I stopped by the grocery store on my way home.  All stinky and sweaty I walked in store and a gentlemen unexpectedly came around the corner “excuse me” I say in my normal post workout cheerful voice. 

I continued on down the main store front aisle.  I noticed him about ten feet to my right and he says “are you a bodybuilder?” and I don’t know exactly what came over me when I blurted out “Well, yes I am!”, technically speaking I’m building on this body every single day.   He proceeded to ask how long I’ve been working on it etc, I said a good 3-4 years.  He simply said “well nice work”. 

I could have gone in to the story of CrossFit and the story of being a personal trainer but in all honesty the answer I gave flew out of my mouth and so be it.

I’m not in great shape, I’m in good shape.  To the outside average observer, I guess they see something different.  It made my day.  Reaffirmed my desire to keep moving forward, obstacle after obstacle.   Goal after goal. 

I have always loved the following quote:

“Just remember, there is someone out there who wishes they were where you are today.”

Today I’d like to share a new friends blog.  It’s very inspirational.  And a big thank you to Lifting My Spirits for taking time out of her busy schedule to talk with me.

11
Sep
12

You Can’t Out Train a Poor Diet

By garagegym107 22 Comments
Categories: Living Fit Daily
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I know this to be such a true statement.  I don’t consider what I do a diet.  I eat clean, I’ve educated myself on proper macro-nutrients and understand how to consume balanced meals.

Does that mean I always do what I know is the right thing?  Negative ghost-rider!

Why would I not do what I know is best?  Well, for me it is usually about poor planning. 

If I don’t make a conscious effort to prepare and store my protein sources I find myself scrounging around for what I should eat.

I spend a couple of hours once a week preparing protein sources, usually grilling or baking in the form of chicken.  Chicken gets boring.  Yes, I know.  I have umpteen(yes that’s a word my mom used to use) spices that I rotate so the my chicken gets a different flavor.  I have friends that simply boil their chicken to death and then eat it.  Not me I want some flavor. 

I digress terribly today.

I freeze what chicken I won’t use over the following two days and I even go so far as to cut it up in to bite sized pieces so I don’t have to fight it later.  I use the quart sized Ziploc freezer backs.  They make my life easier.

I don’t always have access to fresh veggies, but our local Kroger puts small bags of broccoli, cauliflower and carrots on sale 10/$10.00 so I always have a back up plan on my veggies and yes, I eat the whole bag at one sitting.

I hard boil an 18 pack of eggs on Sunday, then I peel them all.  Grab and go protein.

Food planning is only as hard as you make it.  Do you work 12 hour days?  Then it’s even MORE important to plan your meals.  Write down a list of what you need and go buy ONLY what is on the list.  Stay out of the inner aisles at the grocery store unless you are looking for olive or coconut oils or some other healthy oil.   Shop the produce section, the meat counter and cooler for eggs. 

Yes, it is that simple.

Veggies…don’t judge your taste of a veggie from any childhood experience.  I hated brussels sprouts until someone roasted them after tossing in olive oil and salt and pepper.  Now I love them. I enjoy and appreciate most all roasted veggies.  We are grown-ups now.  We should be open to trying every single vegetable just for sake of variety.  It’s amazing how many things I’ll eat now that I wouldn’t touch years ago. 

Eating clean is only as hard as you choose to make it.  I choose to make it as easy as possible. 

It’s not a chore, it’s a choice.

The best carb sources around!

05
Sep
12

Clean Out the Clutter!

By garagegym107 1 Comment
Categories: Living Fit Daily
Tags: , , , , , , , ,

I’ve been in my current office creeping up on 4 years now.  I decided I needed a major change.  Thankfully we have the resources to rearrange the furnishings from time to time.  I understand why people NEVER do it.  People here have been sitting in the same offices, same chairs, more clutter surrounding them than you can fathom.

Are they settling or just lazy or perhaps stuck in the past?  This morning I cleaned out clutter that has somehow walked in to my office over the past several years.  Coffee cups that have no lids…what the heck happens to the lids??  CD’s I used to listen to.  A bulletin board stuffed with quotes that have spoken to me over the years.  Before and after pictures.  Pictures of my wonderful kids back in the day when they weren’t always wonderful. Times I wish I could go back to for a brief moment, then I snap out of it.

Everything is cleaned, dusted and de-cluttered now.  Some how it is soothing. 

In the old days I was often compelled to hold on to everything, thinking in some way I may need it again.

I believe that I tend to lean toward holding on to the clutter in my fitness life as well.  Old workouts, old techniques, old mindsets and old habits of allowing myself to become sloppy in holding form during weight training.

I’ve recently taken a few steps back in an attempt to de-clutter my fitness world.  I’ve lowered the weight and increased my reps on many of my lifts.  Mostly in an effort to drill home the mental memory of proper form.   I am enjoying the removal of the firm goal of “lift heavier always”.   Guess what?  I’ve been slowly and incrementally improving on all of them.

Having trouble with your food?  De-clutter it as well.  Stick to the basics, eat clean one meal at a time.  What’s clean?  Foods that you select from the produce aisle and the meat/seafood/tofu counter that don’t come in a box or that are prepared for you in the deli.

Tackle on drawer, one closet, one bookshelf at a time.  It’s truly freeing to de-clutter.

I used to believe this too…

27
Jul
12

Do You Have Commitment?

By garagegym107 Leave a Comment
Categories: Living Fit Daily
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“Commitment is what transforms a promise in to reality.  Commitment is the words that speak boldly of your intentions and the actions which speak louder than words.  Commitment is making time when there is none.  Commitment is coming through time after time, year after year, after year.  Commitment is the stuff character is made of, the power to change the face of things.  Commitment is the triumph of integrity over skepticism.” ~unknown

I wish I could remember who wrote this so I could give them credit.  It has been hanging on my bulletin board in my office for years now.   I moved it higher so I could read it daily.  Do you have commitment to your health and fitness? 

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