Weight Lifting | garagegym107

Posts Tagged ‘Weight Lifting

Jan

Taking Those First Steps

Categories: Morphing of a Fit Woman
Tags: BodyBuilding, Bright Spots, Clean Eating, Community, CrossFit, fat loss, fitness, food, gaining self confidence, Garagegym107, Goal Setting, goals, healthy-living, Inspiration, Weight Lifting, Well-Being, Workout

In fitness no matter where you are, taking those first steps always seem to be the most difficult. Most people know that I am not new to fitness and they know that I will change things when I’m not seeing progress.

Taking those first few steps, whether just beginning the journey to get fit, or taking stats years down the road and not liking the results of them. Either way, taking those steps can be difficult.

This morning was my first measurements and progress picture posting day for the Precision Nutrition Lean Eating program I’m following. Even after all this time and all of these pictures, those steps are still very difficult for me.

Reasons:

1) I’m older and will never again have the body of a 20-year-old (I don’t care how much money I were to throw at it, my 20-year-old body is gone) so I must find peace with what I’m working with.

2) In my mind, I always see myself in a better place than I am in reality.

3) Changes always, always create insecurity for me. What if I’m not good at it? What if it isn’t the answer? Blah, Blah, Blah…

Negative self talk happens to the best of us, those are the moments when we are terrified but we know we must take the risk to improve.

I’ve stayed pretty close to the same weight and definitely stayed the same over-all size for several years now and it’s time for me to move along done my path to my next goal. No more excuses, just actions that speak louder than words. Another journey has begun by taking the first step.

Jan

Coaching…Who Needs It?

By garagegym107 Leave a Comment

As I work to better myself along my path as a trainer, I often ask myself “who needs coaching?”. I firmly believe that everyone could use coaching.

Where am I going with this? Further down my own path to become a great coach. After struggling to reach a personal goal that I set for myself two years ago, I’ve decided to get some coaching. The better my coaching, the better coach I will become.

I began studying for the Precision Nutrition Certification course 5 chapters ago. As I’ve gone through the information I’ve had that nagging notion that I could use some coaching.

This past Monday I decided to embark upon a path of personal discovery by following Precision Nutrition’s Lean Eating Program. Dr. Berardi is well-known in the field of nutrition. I trust that with personal growth I can reach the goal I initially set.

The story starts here. When Monday morning came, I had this awful discomfort. That urge to duck and cover. That told me clearly that I’ve chosen to do exactly what I need to do for ME.

There will be folks out there who know me who will think I’ve lost my ever-loving mind. Well, perhaps maybe just maybe I will find the remainder of what has kept me from that long desired goal. But even better, once I conquer this challenge I will be even more equipped to help others reach their goals.

This process is quite humbling. Stats and measurements have been taken. Before photo’s are never flattering because as they are being taken I am acknowledging that they are before another big personal change. With change comes insecurity, with insecurity comes courage and growth. I’ve got this.

Whatever lingering doubt I have will now be banished. I am not finished yet. I will update you guys periodically about my progress as I firmly believe that accountability and consistency above all else are key to successful change.

The journey of getting comfortable with uncomfortable has begun again.

Jan

The Power of Food

By garagegym107 2 Comments

This post is dedicated to those who struggle with emotional/stress/OMG it is just so good food issues.

I was born and raised in what is now known as “the deep south”. I’m not sure when we went from being the south to the deep south, but whatever.

In the south everything is celebrated with food. Birthday’s, weddings, deaths and everything in between. It’s just courtesy. We want folks to feel the love and feeding them has always been the best way to do that.

I used to live by that same thought process. Food fixed or healed everything. That is so not true so banish that thought from your excuse list.

For some people there is an illusion that food has power. BIG power. They can’t have a small portion, piece or serving. They end up plowing through multiple servings before they realize what they’ve done.

This is a perfect example of giving food power. Notice I said giving the food power.

Food is simply food. It is there for the nourishment of our bodies. It is not there to defeat us, we do that on our own.

Some how we decide we are not worthy of greatness so we in turn, give over the power of our greatness to food instead.

There is absolutely no food that we can put in our mouth that will fix a broken heart, a broken relationship or broken self-esteem.

How do you break the cycle of giving your greatness over to food?

First there must be the acknowledgement that the fork doesn’t fly in to your mouth without your own assistance.

Secondly, when you start randomly grabbing this or that to eat mindlessly, it is usually because you want to become numb. You give the food the power to make you forget, even if but for a very brief moment.

Phhhfffttt…that never works. Food won’t fix anything, in fact it will likely make it worse. That vicious cycle of eat bad, feel bad so I’ll eat more bad is a very tedious cycle to break. That being said GET TEDIOUS right back with it.

You will find things that hold you back are often so much greater when you leave them stuck in your head. Get them out of there. Write them down and burn them if you don’t want anyone else to know. Better yet, hold on to that notebook because one day you’ll have the ability to reach another person who may be struggling with what you have already overcome.

Each time you stop yourself from reaching for food to solve your problems, the more empowered you will become.

YES, you may have a set-back or twenty set-backs; just keep asking yourself the hard, painful questions and the result will start showing.

The only power food has is the power that you give it.

Jan

It Is Supposed Be Hard

By garagegym107 15 Comments

As I got about halfway through an hour of rowing this morning, I started that little mantra in my head “Yes, it IS supposed to be hard and yes, you WILL finish this”… Funny thing about this cardio thing, I’d rather lift weights all day than to do a cardio workout for an hour. That being said, personal growth is found in discomfort.

Really, I’ve learned over the years that there is very little in the scheme of being fit that is truly easy. I have realized though that I get stronger as time goes by.

In the old days of battling for big losses, doing an hour of any type of cardio was mentally not possible. I was lucky to get through 20 minutes.

Who knew that 12 years later the battle for tiny losses would surpass the previous battles. I love it. Getting stronger and more fit is my end goal. Both mentally and physically.

As I pulled that rower handle over and over all sorts of things went through my mind. I started out facing my garage door, then I jumped off the rower and turned it so I could face my Vision Wall (a wall in GG107 filled with memorabilia). I realized that it has been quite sometime since I’ve updated it. It’s time for new motivating pictures and quotes.

Motivation isn’t always available in our endeavors. Discipline must come in to play at some point. It’s not always what I want to do and self-discipline is what pushes me to do what must be done.

Looking back over my journey, progress has never come when things are “fun”. Progress comes after the most challenging discomfort. Whether it was a personal struggle, work struggle or a fitness struggle there has always been growth during the greatest of challenges.

Hat Tip For Photo: Good Movies List.

Famous words of YODA:

Dec

That Space in Between

By garagegym107 8 Comments

Today I find myself sitting in that space between Christmas and New Year’s. You know, that space where most people sit around nibbling on the goodness left over from Christmas while in wait for the celebration of New Year’s.

For some folks, that space in between is the black hole of every excuse under the sun for throwing months of hard work away with that “I might as well wait (weight) until the new year starts”.

How about committing to yourself to not waste (waist) these next few days with that mindset. You know who you are. Especially those who are totally out of the normal routine. Trust me, your routine is calling you just as loudly as those left-over treats. In fact your routine is probably calling you just a tad bit louder.

You know you want to feel good. So get up and moving. Throw that crap out, in the trash can, down the disposal, whatever it takes.

We are brought up not to waste food. If someone gave it to you, throw it out. If the person that gave it to you truly knows you and knows what your goals are, they won’t care if you throw it out. If they get upset, then ask yourself what their true intentions are. Because trust me, it is your goal at stake. Not theirs.

This two-week sprint through the holidays is not about moderation. If you ate treats in moderation for two solid weeks, then really, is moderation truly the ultimate goal?

Get your food cleaned up and get on with your goals. Goals, you know, those things you set long before the treats of the season started showing up in every nook and cranny.

Get on with bringing your mojo back! You know you want it!

Dec

Thoughts Become Actions

By garagegym107 2 Comments

Categories: Nutritional Cleanse Experiment
Tags: Body-for-Life, committment to fitness, Inspiration, Motivation, positive thinking, successful transformation, thoughts become actions, Weight Lifting, weight loss, Working out

I’ve read your thoughts become your actions a thousand times referring to a bunch of different topics. For me, I learned the hard way that to truly change deep down, you much first change your mind.

If you allow doubt to creep in and steep, you will easily set yourself back a pace or two.

I’ve discovered more about myself by paying attention to my negative self-talk than anything else. Negative self-talk can be so defeating if allowed to go unchecked. Many, many times I’ve caught myself thinking a negative thought right before I try something new, a heavier weight, a new skill or an old skill I haven’t tried in a while (in most cases because I allowed it to defeat me the first time around).

In 2001 I told myself that I would become a Body-for-Life Champion. In my mind I didn’t doubt that until week 10 of my first challenge, I had lost 35 pounds from my 328 pounds body. No-one noticed. I cried A LOT back then, but I kept going. Back then I literally obsessed over the finest details and looking back, I’m glad I did. It forced me to think of what I was doing instead of the negative thoughts whirling around.

After losing the initial 125 pounds, during the process also meeting my spousal unit, I started getting comfortable where I was. I still wanted to be a Champion, but hadn’t submitted a single packet after having done 3 challenges.

Then I got side tracked and all of the old issues that I had tamped down really deeply began bubbling up again. I began backsliding in to the old habits of listening to negative self-talk and overeating. This went on for years, from 2003 through 2008. I would gain and lose the same 20 pounds over and over. I had to start digging down deep in to the baggage chest to make lasting change.

I realized that I was still listening to plenty of negative self-talk instead of focusing on actions that bring change.

Only then did I become successful and also became a Champion in 2009.

Most people like to sit around and talk about what they want, but only those who truly choose to change actually do. When you make a choice to change, it becomes a true goal. Set that goal as your vision and repeat that vision over and over in your mind. Visualize exactly what you want and get after it. No matter how long it takes, just keep going.

It’s not something you do because someone else is asking you to.

It’s not something you do because you think someone else will love you more for doing it.

It’s not something that anyone else can derail you from.

It’s about you, what you want for you, and what you are willing to do for yourself. No crutches, no excuses, no whining.

Focused intent on doing.

Dec

Don’t Tell Me It Can’t Be Done

By garagegym107 4 Comments

Categories: Nutritional Cleanse Experiment
Tags: Body-for-Life, BodyBuilding, Clean Eating, exercise, Fitness Competition;, gaining self confidence, Goal Setting, healthy-living, Inspiration, Motivation, Weight Lifting, Well-Being, Workout

And don’t tell my friend Sharon that either. Sharon and I have walked this journey together for quite some time. Back in 2009 we spent the whole year encouraging each other via internet. In October of 2009 we got to meet face to face. We got to share our excitement and enthusiasm for fitness together with many other friends.

Over the course of the years since, we’ve gotten together a couple more times. Since our last get together Sharon decided to set the goal of becoming a Fitness Competitor. She has since taken the stage twice.

Was her journey easy? Well of course not! Was she disciplined? Absolutely.

I’ve spoken with Sharon countless times and the one word that she has repeatedly used is perseverance.

There have been times along her journey when those who claimed to be her friends attempted to bring her down by making negative comments. She persevered. There was a time during a storm when she lost power, she ate her food cold, but she stayed her course. To some that may seem silly, to her it was following her dream. Just because something isn’t YOUR dream doesn’t mean it isn’t right for someone else.

Please share this with your friends who need support and encouragement. Photos are very powerful.

I’m very proud of this woman to say the least. Congratulations Beautiful Sharon on a job very well done!

Nov

Holi”DAY”

By garagegym107 1 Comment

Categories: Random Thoughts
Tags: Body-for-Life, BodyBuilding, Goal Setting, Inspiration, Long term weight loss, Motivation, natural sugars, nutrition, pre workout, Thanksgiving;, Training, Weight Lifting, weight loss, Weightloss, Well-Being, Workout

Ok now is when I keep it real. I’ve talked about the helpful hints for the holiday and now I want to emphasize the meaning of the DAY in holiday.

So often people use the entire week to celebrate a holiday. You know what? That is just another one of those cooky comfortable excuses people like to use for over indulging. Don’t do it.

Wallowing in several days of poor food choices can set you back by a couple of weeks. Yes, don’t let anyone tell you otherwise. If you are going to start stuffing your face three days before the holiday and eat leftovers for three days after the holiday, you bet your fine-looking booty you will cost yourself two weeks worth of workouts in the gym.

It’s a HOLIDAY. Singular. One day. Behave.

That was one of the lessons I learned in the hard-fought battle to get and stay fit. You don’t need a week to celebrate a day. Yes, the options will be there, work, multiple family outings, etc. I do realize that not everyone has the luxury to eat at one place so don’t get all up in a twist.

Step back and look at your schedule and think about it a little ahead of time. You can make better choices than to consider each gathering a grubfest. I love food, I know what a grubfest is. Remember, no appetizers, no nibbles.

If you have grown kids, send the leftovers with them. They will appreciate them more than you will.

Enjoy time spent with your family, even the cooky ones. Someday you will look around and realize that even the cooky ones make the days special.

Have a blessed holiday!

Nov

Female Body Building

By garagegym107 27 Comments

Categories: Morphing of a Fit Woman
Tags: BodyBuilding, change, Clean Eating, CrossFit, Dana Linn Bailey, exercise, Goal Setting, Inspiration, Weight Lifting, Workout

I have a crush on female body building. I have since I was in my early twenties when Cory Everson and Rachel McLish were so popular. I still admire both of these women greatly for pushing the level of fitness for women.

Is it right for me? I believe doable for me. I’ve put my body through an incredible trauma by increasing my body weight to 328# over a two-year period. That left marks, both physically and emotionally. I used to consider those marks a negative reminder of the things I’ve been through. These days, I just consider them reminders of victorious battles fought.

Anyway I digress. Here is a picture of one of today’s more popular female body builders. Her name is Dana Linn Bailey and she is awesome. What’s more awesome than Dana? The fact that my friend Katie wore one of the garagegym107.com sweat shirts to Xtreme Nutrition’s latest grand opening and Dana posed with her.

My friend Katie put this little photo together for me. I adore it. The poster will now be hanging in GG107. It makes me feel famous and we all know that I’m not. Never let anyone tell you that you can’t do something.

If you want it, get after getting it.

Nov

No One Walks In Your Shoes

By garagegym107 21 Comments

Friday Fun! Now dance like a Boss!

Yesterday I found myself rather overcome with emotion the minute I set foot in Garagegym107. There is powerful MOJO associated with this place. I don’t question things in life that bring me joy and helping others surely does that.

Highlights from this week:

Two people commented on the progress one of the ladies that works out with me on the parking deck at work. Progress being noted by people not working out. Love.

One of the ladies that works out said “I see definition in my legs and I like it”. Small pleasures!

The old man in the gym who now waves at me every morning after I commented to him that I missed him this last few days. Just being noticed that you’ve been missed motivates some.

My friend said to me “treat yourself as good as you do your best friends”.

I got to speak to a group of women about nutrition. Now they realize we all struggle at some point. Realize that your journey is only about you. What’s right for you may not be right for another. Do not criticize their way because it’s not your way. Respect our differences.

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