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Posts Tagged ‘weight loss

May

Look Around You

I have been on my fitness journey for 11 years and 5 months, but who’s counting. I’d have to say the one thing that still amazes me is how often I continue to choose to “raise the bar” both in mindset and in physical training.

It is as if the few moments after I become comfortable with a skill I’ve finally mastered, it is suddenly time to move on to the next task at hand. I’m sure some of my friends think I should slow down and try to break this sense of driven I have, but for me, it is not that simple.

For me it is life. My life. I’ve fought my way back from a place where hundreds of thousands of people resign themselves to live in for the rest of their days. More than likely not because they WANT to stay there, but instead, they decide it is too hard a battle to fight to leave that place. Trust me, I know all too well how tough that battle is.

Here lately I’ve found myself noticing more and more how unhealthy folks are getting. Perhaps that feeds my drive.

I’m not getting any younger. But through my fitness bar raising I’m able to prevent the decline for another day or two.

Seems rather like a hamster in a wheel doesn’t it?

Truth of the matter is, I wouldn’t have it any other way. Look around you. Really look. I’m in the minority, the doer’s. The get up and give the aging process a swift kick in the arse people.

Also known at work as the woman with the muscles. The hardass. The one who consistently trains day in and day out. Those who know me, absolutely know that I’m harmless, yet one of the best trainers they’ll find. I care. I want others to feel the success that I’ve had and continue to strive for. Nothing brings me more joy than watching someone else achieve a goal they set for themselves.

I thank God everyday that I am a healthy, fit person. In that thanks, I also remind myself that it is truly a blessing to be physically able to pursue the goals that I have set for myself. There are just too many others out there who are not able too. So if you are able to and chose not to…shame on you. Use what you have and make a better life for yourself. Don’t be status-quo.

Just look around you.

Apr

Things Are a Little Dusty

By garagegym107 2 Comments

Yes indeed things got a little dusty here in the land of blogging. High stress day jobs and long hours tend to want to wreak havoc on my whole life, but I won’t let it.

Needless to say, when things blow up all around me, all I can do is focus on what I can do in the moment. Staying in the moment these past several weeks has literally saved my MOJO and my sanity.

What I mean by staying in the moment is literally to stop worrying about what will be happening 2-3 hours or even 6-8 hours from now, much less, weeks and months. I cannot change a single thing in the future as I have no crystal ball or time machine.

My day job hours have significantly increased upwards to 11-12 hour days. When you add the coaching I do at our CrossFit Box, that leaves a shortness in my own training time. Which leads to grouchy butt syndrome on my part.

I caught myself whining a little about it. Then I reminded myself that I needed to put my big girl panties on and deal with things just as they are. What if I get to continue to come in to work at 7:15 indefinitely…? Well get up a little earlier. So be it.

That one thought triggered several more reminders of what I can do to help myself remain consistent in all things I love when things get harried.

Meal prep and planning. I spent three hours on Sunday taking away all excuses for not eating enough and well enough this week. Everything is nicely packed in throw away Ziploc Freezer Bags so no dishes to whine about washing.

Workouts are shifted from AM five days a week to 2 AM workouts and 3 lunch time workouts one rest day and a new weekend workout. No excuses.

Did these decisions come about easily? Well no, of course not. I spent three weeks trying to squeeze things in until I wanted to explode from being in a rushed frenzy before realizing that it was time to settle down and see things for what they are.

Changing.

Yes, the one constant will always be change. Why on earth I fight it so much is beyond me. My family would say stubbornness and I would agree.

Change is inevitable, but how we deal with it makes or breaks us. When my poor spousal unit started getting tewky with me, I realized I have been riding around on my pretty little broom just a bit too often.

When you find change coming in a very fast and unexpected fashion, find a quiet place to reflect, even if it’s only for 15 minutes. Write down what is really important to you and figure out how you will make change work instead of using change as an excuse to fail.

Feb

Have I Been A Slacker?

By garagegym107 6 Comments

I realized when I sat down to write this blog I’ve begun to allow too much time to pass between blogs. I’ve got way too much to talk about to not sit down and make it happen.

Anyway, one might wonder if I’ve been slacking. Fat chance on that. I work a full-time professional day job and then I step out with my favorite evening job, personal training.

I long to find a way to support myself with my first love. Eventually I’ll get there, just not while I have a kid in college.

So, enough of my ramblings. Have I mentioned lately how much I adore working out? I really do. Most people cringe at getting up at 4:30am to be at the gym around 5. Not me. I started my days off like that long before I ever allowed the fat chick to rule my world.

Back in those days I wasn’t over weight, really not even pleasantly plump. After the birth of my 3rd son, I decided that working out at 5:00am allowed me to work out guilt free. Everyone was still sleeping and I didn’t feel like I was taking away from the older boys baseball, etc.

Fast forward through the trauma of divorce and massive unhealthy weight gain, through the amazing and a times heartbreaking journey of weight loss and the release of emotional baggage I find myself now older, wiser and still loving the 5:00am workouts.

The key in all of that chatter is find what works for you and your family. It may not be the ideal time, but if this is really important to you, you’ll do it whenever you can make it happen.

I’ve discovered lately that having a fit mind is just as important, perhaps even more important than a fit body.

Someone in your life causing drama? That doesn’t make it your drama. Someone having a bad day? That doesn’t make it your bad day. Your friend decided to make an excuse not to go to the gym this morning? That’s not your excuse.

My message and one of my own personal favorite lessons has always been “Just because someone else is having an issue, that doesn’t make it my issue”. I’ve learned over the last 20 years that if you take it, someone will keep giving it to you to carry for them.

Put on mental rubber suit and let the excuses of others roll off like rain on a freshly waxed car. Take care of yourself and six months from now your drama filled, excuse making friend will be asking YOU how you did it!

You’ve got enough to handle keeping yourself fit and fabulous.

Feb

Be Beautiful

By garagegym107 1 Comment

For ALL of the beautiful ladies in my life, I write this blog. You know who you are, you are near and far. The ones who, at the drop of a hat send a kind word or do a kind deed. You are the ones that simply place a heart on my FB page. You are the ones who send a card for no other reason than you want to make someone smile.

With all of the noise surrounding the perfection of women, be it in the fitness industry, the beauty industry, the clothing industry, remember that we are each in our own way simply beautiful.

Imagine a world with no commercials or billboards bombarding you with thoughts of what you should be, how you should look, or telling you what material thing you should have before you consider yourself beautiful.

Get up tomorrow and let it all fade to black. Find the beauty you were born with, IT IS IN YOU, I know, I’ve seen it with my own eyes and felt it with my own heart. Be the beautiful women that you are!

Please take 3 minutes and 20 seconds and watch this video. A huge shout out to Karen Walrond for posting this on You Tube. And a huge thanks to my Precision Nutrition coach Jennifer Koslo for sharing this.

Please, please, share this with every beautiful woman that you know!

Jan

Self Doubt

By garagegym107 1 Comment

I’ve had a couple of the most inspiring days here lately, who couldn’t use a little feel good?

Saturday I was helping teach a CrossFit Fundamentals class and we had a woman in the class that is completely new to the concepts of CrossFit.

I believe people pass through our lives for a purpose. The question is do we as individuals stop long enough to realize the purpose may not have a single thing to do with “us” as in self.

I meet a lot of people while teaching these classes. I love it. I have the chance to share what I love with more people. Win.

Anyway, back to my story. As we progressed through the class, it came time to do some pull-up work. I noticed the woman mentioned above had gone to the ladies room. After what was plenty of time, she didn’t come back. I sent one of the other ladies to check on her. She came back and whispered “she’s a little upset”. Off I went to the bathroom.

As I walked in the door she was collecting herself. The first thought that crossed my mind was “man I wish I was that beautiful when I cried”. Trust me, I am NOT pretty when I cry.

Anyway, after talking to this woman, I realized that she didn’t really even realize why she was upset. The irony is that I knew EXACTLY what she was feeling. Change is HARD. Change is SCARY. Change takes COURAGE.

In those few moments she was sizing up her own ability to be able to do what she was there to do. I have been there. More than once. Coming in to a new place, to a new program, to new expectations is very intimidating.

I looked her straight in the eyes and said with complete conviction “you CAN do this”! I told her a bit of my story and allowed her to gather her composure. We headed back out on to the floor to continue her training. She stayed, she finished the class.

I wanted her to come back. I wanted her to believe in herself enough to keep moving forward. But I knew that I couldn’t make that decision for her.

The next day she sent me a FB message and said “you are the second reason I’m coming back, the first is because I can do this”.

That is why I do what I do. BE THE CHANGE.

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

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.

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!

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garagegym107

Posts Tagged ‘weight loss

Look Around You

Things Are a Little Dusty

Have I Been A Slacker?

Be Beautiful

Self Doubt

Coaching…Who Needs It?

The Power of Food

It Is Supposed Be Hard

Thoughts Become Actions

Holi”DAY”

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