Posts Tagged ‘Well-Being



31
Dec
13

A New Year 2014

NO! This is not a blog about New Year’s Resolutions.

As I write this post another year is coming to a close.  Being the eternal optimist, I tend to see only the best when I look back.  When I think back on it, I realize how much I’ve accomplished.  I’ve become a successful business owner.  I’ve managed to work two jobs and keep my wits and humor about me.  I kept up with all of my workouts, even when I didn’t have time to sit down and post a blog about what I was doing.

The one thing that wasn’t stellar the entire year was my writing.  I missed it, I didn’t realize how much until I started really posting again.  It seems kind of silly actually.  Me, in my little world, writing things for others to read.  I hardly feel qualified to write.  I do it anyway.  I’m sure there are some folks out there who read my blogs and cringe at my less perfect grammar.  I try hard not to get so caught up in proper sentence structure and grammar but instead focus on content.

I want to continue to write in a way that keeps things real.  I’m a real human being with real challenges just like everyone else.  I want to share experiences and the vision of a almost 51 year old fitness junkie/body builder/CrossFit coach.

You see, I realized about a year and a half ago there are a lot of folks out there who are hungry for some success in this life.  Whether it be there own or someone else’s. It took me a while to announce myself as a “Successful Transformation” because I know better than most, in order to have a successful transformation, you gotta have a few years of maintenance under your belt.  This year marked the 3rd year in a row I could wear the same sized corduroy pants.  For a reformed yo-yo dieter and former obese person, this in of itself is a huge victory.  My focus this year has been mostly on building muscle and not gaining fat.  As I move in to 2014, it’s the year of legs.  My training will be full body, with extra focus on the legs.  I’ve created a category for posting all things related to this topic in one place.  I have before pictures and will keep them safe and sound until I’m ready to do side by side comparison photos.

A special thanks going out today to all of my readers, both new and far.  I’m overjoyed to see readers in the UK, Norway, Sweden, Germany, and Canada showing up on my stats page.  Thank you all so very much for taking time out of your busy worlds to visit mine!

Stay safe and Happy New Year!

Happy-New-Year-2014-5

30
Dec
13

Letting Go of Insecurity

I could write a book on the topic of insecurity. My own personal insecurity would take up 2/3 of the book.  At one point in my life I took myself so seriously, I was absolutely ZERO fun to be around. Little did I know at the time no one really paid that much attention, except me.

I was somewhat insecure in my earlier years before I got fat (I can say that insensitive word, I don’t have to be politically correct when I’m talking about myself in my own blog).

Once I got so fat, I was conscious of things I’d never noticed before.  Looks from people, some I could tell were literally looks of disbelief.  Others, looks of pity.  The worst was the look a saw looking back in the mirror and that was disgust.  Harsh, but truth.  I thought surely when I lost all the weight, I’d lose the insecurity with it.  But not so fast.

For a long time after I lost my weight I had serious fears about suddenly waking up and being back in that 328# body again.  This fear spiraled out into my food consumption as well.  I feared if I took a vacation or went off my overly strict food plan that I would never be able to regroup.  For people who have lost a lot of weight this is a true insecurity.  It’s a true fear that must be worked through.  I’ve dubbed it “Fat Head Syndrome” the inability to see real, positive self-image after significant weight-loss.

As is with losing the weight, gaining trust in self is also a process that takes time. Learning to let go of mistakes, fear, and the seeking of perfection, are huge milestones in long term weight loss.

For a while I used positive affirmations to help me through.  Training my brain to realize that I’m an athlete, not a dieter was one of the biggest steps to overcoming the obstacle.  Then came the realization that micro-managing an overly strict food plan wasn’t necessary.  I began to come to terms with the fact that if I focused on eating unprocessed and whole foods, I didn’t have to stress so much about every little detail.  All that being said, I get why people do it.

The beautiful thing is watching a person literally come out of the cocoon when they realize they really are becoming more fit, both physically and mentally.  I can see the relief in the eyes of a client once they come to believe it’s physically impossible to gain all of the weight back overnight.  They realize they do indeed have the power to control their own outcomes.  As a Coach it’s one of my favorite moments.

Coaching a client on getting out of their own way is one of the toughest parts of coaching.  It takes time and patience and the occasional proverbial kick in the pants.  And that’s why I love Coaching.

I’ve always loved the image below, borrowed from the internet, I truly believe there is an athlete in most everyone.  But it’s the rare individual who has the courage to step out of the shadows and embrace the greatness we are each born with.

fit in fat

 

30
Dec
13

L3 Workout 1

I’ve decided the very best way to be accountable is to post my workouts here so my blogging buddies can hold me accountable and so they can offer support when I don’t quite have it right.  This morning was a good lesson.  I am prone to getting nauseated on leg days.  I always have been, especially when I make the mistake of thinking I can do a workout on coffee.  Lesson learned.

Workout

Lying Leg Press
90#   x 15 reps
180# x 15 reps
230# x 15 reps
360# x 15 reps
 
Barbell Hip Bridge
95#   x 15 reps
95#   x 15 reps
105# x 15 reps
105# x 15 reps
105# x 13 reps
Courtesy Patrick Striet YouTube
 
Single leg Bulgarian Squats (body weight)
3 sets x 15 reps each leg
 
Side Shuffle With Versa Band (above knees)
4 sets x 15 steps Blue Band
Versa Band
23
Dec
13

Support Networking

I started this blog a few days ago and set it aside.  After having conversations with a few people, I realized this was a topic really worth writing about.  Over the course of my journey, there has been one thing that stands out on the higher level of importance scale and that’s support networking.

What is support networking?  Anything/anyone that helps you stay the course long term.  Anything/anyone that helps you jump the next hurdle in your journey.  Anything/anyone that forces you to acknowledge when you are allowing fear to impede your progress.

Along the journey of long term weightloss, there are unexpected hurdles that most people don’t even realize they are tripping over.  It could be an internal fear of failure.  It could be an episode or two of yo-yo dieting, just when you think you’ve figured things out you slide backwards.  It could be the unrealized truth of giving power to food. Food has no power, unless you give it power.

Build a support network.  Find someone who has gone before you, someone that could be a year or so ahead of you along the journey.  Anyone worth their salt will be happy to help you.  I know I would.  Because if it were not for the people who politely but firmly pointed me in a direction, a direction that allowed me to get out of my own way, who knows where I might be?

Build yourself a network by starting with the person in the mirror.  Trusted friends, who want you to be successful may tell you something you don’t want to hear.  That usually means it’s exactly what you need to hear.  This person/people will listen to you and not criticize you, they will believe in you when you don’t believe in yourself.  Surround yourself with people who have similar goals.  People who want to take it to the next level.  Offer your own support to them.  You never know who wants to be where you are today. Start paying it forward and you’ll realize and respect how far you’ve already come and you’ll likely realize it’s not as hard as you are making it.

Me teaching a new found friend how to KB Swing several years back.  We are still close and support one another.  Everyone has set backs, everyone could use a hand.  A simple message of encouragement goes a very long way.

kb demo 10-8-2011

 

 

 

09
Dec
13

Meal Planning 101

I have people ask me often how I handle meal planning.  I’ve learned over the course of my journey that I tend to gravitate towards the same foods for days at a time.  I know it sounds boring but really it’s not.  It actually makes things quite easy for me.

I can’t tell you what foods are right for you, but you can pretty quickly figure that out for yourself.  I go out of my way to eat fresh whole foods when I can.  But two of my packaged staples are brown rice and a variety of dried beans, usually pinto or black beans.  I bring the beans to a boil with a teaspoon of baking soda and them allow them to soak for an hour or two, then drain, rinse and cook with fresh water seasoned with onion, salt, and black pepper. For those who don’t know this little tip, the baking soda soak prevents the beans from making you gassy.  Talk about a cheap date?  I can eat for days based on my serving size.

Anyway, I chose to eat a small portion of both rice and beans in order to create a complete protein and this also allows me to have hot food meals.  I eat plenty of refrigerated foods so having the hot filling meal are wonderful.  In most cases I’ll also include a portion of chicken with my beans and rice.  But not always since it’s a complete protein.   Love the fiber that comes from both as well.  Some folks can’t tolerate beans or rice, so perhaps sweet potato and a veggie would suffice with your protein.  I’ll eat those on occasion as well.

Brown RicePinto Beans

I have a rice cooker that doubles as a slow cooker.  Sunday is spent with a pot of beans on the stove, chicken in the slow cooker and the rice being steamed after the chicken has cooked.

Then out come my containers, my scale and my measuring cup.  I do not measure my food all the time.  You learn over time to eyeball it, but my eyeballing grows so I like to measure to be a bit more accurate.

Most people don’t WANT to take the time to meal prep.  But then again, most people don’t want to be fit and healthy.  I chose to be both.

 

Step One:

Make a grocery list of the following weeks meal plan requirements.

Step Two:

Cook it all.

Step Three:

Measure into containers and put in the fridge.

Step Four:

Be confident in your ability to get the proper amount of fuel in your body.

It’s so easy to allow the rush of the holiday season to get you off track.  Bad weather convinces you to sleep in.  Before you know it the New Year comes and you’ve gained 10 pounds over the holiday season.  Don’t let it happen to you.  Meal planning is even MORE important during the holiday season because of all of the tempting treats sitting around.

 

30
Oct
13

Swift Kick In The Pants

My last blog was about the seasonal transition and hibernation of habits.  Today, it’s all about the swift kick in the pants.

I see it already, the slack in attendance during classes.  The “I overslept” excuse for skipping a workout.  The even bigger excuse people tell themselves “no-one will notice that I’ve gained 10 pounds under this sweater”.   News flash, the only person you are disappointing is yourself.

Sure, summer is over and fall is on its way through, but your goals haven’t changed have they?  Don’t allow the dark mornings keep you from being around your peers and making smack talk and workout challenges.  Get your arse out of that bed!!

First the workouts go and then the clean eating follows right afterwards.  The seasonal treats will be there for the next 2 plus months.  Don’t get caught with the winter blues of “I screwed up my whole plan, and don’t know how I got so far off track”.

Keep your mindset positive, sure it’s colder than usual, but get up and go anyway.  You’ll warm-up once you start moving.  For those who workout in the mornings, it’s always dark anyway so that’s not your excuse.

Don’t allow winter to steal away your momentum.  Hold yourself accountable by setting mini-goals over the next two months.  Challenge yourself to maintain your current level of fitness and not fatness.  You know there will be times when clean food is hard to come by so do some pre-planning and keep some jerky, almonds, almond butter, etc. on hand to get you through the feeding frenzies you’ll encounter.  No sense getting caught up in the frenzy when you already know it can and will set you back a few months if you allow it to.

Own your fitness.  Keep your goals in sight and stay the course!

Choices

22
Oct
13

It’s That Time Again

What time?  It’s the bear syndrome time!  People start sleeping in instead of keeping up their morning routine of going to the gym.

It’s feed the bear time as well.  I see it every year, the big sweaters come out and the treats start showing up in the break-room.  Be it Halloween, Football Friday, or the holidays the food starts coming out en masse and all good intentions go straight to the bottom of the priority list.

What can you do to keep yourself on track during the colder months of the year?

Remind yourself of your goals.  Make post it notes to remind yourself of why you don’t need to hit the break-room every time a load of junk shows up.

Be very selective of your picking and choosing.  Have a treat, just don’t have a treat every day or two or three times a day at that.

Bring something healthy to snack, yes, be that girl or guy, you know, the one everyone KNOWS will bring something healthy.  For me, I always try to be the one bringing the protein.  That way at least I know there will be something for me to munch on.  Yep I’m selfish like that.

And lastly, keep yourself moving.  Don’t let the cold weather become your excuse to derail your efforts.

pumpkins

09
Oct
13

Serious Self-Defense

I’ve been sitting on this topic for the last couple of weeks.  Not really sure how to actually write about the topic without freaking my readers out.  I decided to focus on the message at hand and not allow the tools to distract from the message.

I’ve recently attended a series of classes on basic firearms safety and self-defense.  When I have broached the subject to friends or acquaintances I’ve received feedback that covers both ends of the spectrum.

This blog isn’t being written to start a firestorm about what you think is right or wrong about firearms instead it’s about the topic of self-defense.

This is being written in the hopes that someone who is on the fence can make a better judgment call about attending a course themselves. If you are considering owning a firearm, I highly recommend you take a course BEFORE you legally purchase a firearm. Notify the instructors beforehand, they will make arrangements for you to use a firearm if need be.  Then you can make a much better informed decision as to whether you even want to own one.

Am I suggesting you go out and purchase a firearm?  No, I am not.  That is a very personal decision and no one can make that decision but you.  Be responsible and educate yourself on every possible aspect from owning a firearm, getting the proper legal permits and please, get some training.

First let me start by saying I am a proactive person.  I believe in taking care of myself, for myself, by myself.  I don’t leave the responsibly of my health, my fitness, and my nutrition up to other people.  I take full responsibility for myself and my own actions. I also take responsibility for the consequences of my actions. I.E.  If I eat cake, I get fat.

Being the proactive person means I will do what I feel like I need to do to protect myself.  This is usually where someone says “are you paranoid or what?” and my answer is no, not at all.

I’m also not naïve either, bad things happen to good people and I’d rather have training and never  use it than to find myself in a situation where I really needed it but didn’t take the time to get it.

So here we are.  I spent three separate days going through approximately 4.5 hours of training.  Two of the sessions were in the classroom, one was at an outdoor range.

This was one of the best decisions I’ve made as an adult female.  I learned what predators look for when targeting a victim (yes, don’t kid yourself, they look in the day time as well as the dark), and even more importantly I learned how not to look/act like a victim. Some is common sense, some is totally not.

I listened to actual 911 recordings and played through scenarios in my mind, ironically, even in a very safe environment just listening to the sounds of the caller increased my heart rate and made me put myself in the callers shoes.

For those who live in my area, the company I chose to work with is called Self Defense Solutions and I paid for my courses and he did not ask me to write this review.  In fact I asked his permission to mention his company here.

There were only 2 people in the classes I attended and all instruction was given in a fashion that made me feel completely at ease and comfortable. In the firearms world women tend to get brushed off, this is sad but true.  This company and it’s instructors never at any point made me feel less capable, less welcome or less valued than the man in the class with me.  The instructors were thorough and attentive and made sure that I was comfortable and confident by the time my course ended.

There are non-firearms related self-defense courses and I will be taking some of those as well, sooner rather than later.

Again, to stress my point, I’d rather have training and never need it than to need it and not have it.

user-training-signs

02
Oct
13

It’s Been So Long

As I came to my blog to write a bit, I noticed my last blog post was July 1st.  Where did the months go?

I took a mini-hiatus from both blogging and social media to the greater degree.  I needed to get some things together on a personal level.  It’s been a very long and challenge work year, the company I work for during the day is in what I’d call a transition stage which means 100% of the focus must be on making things happen or you might be thrown out with the mop water.

I’ve missed the motivational part of blogging.  I had forgotten how much positive energy I’ve received from sharing the good, the bad, and the funny of a fitness lifestyle.

Don’t mistake the quiet for quitter or slacker or fallen of the wagon or one of 100 other descriptions other folks use to describe when they’ve totally imploded.  I’ve been far from all of that.   Working out is as much a part of my day as brushing my teeth, as is clean eating.  Did that happen overnight?  Heck no.  It took a very long time, but that doesn’t matter, if it hadn’t I wouldn’t be chatting with you all right now.

I’ve had all sorts of stuff pop up in an effort to derail my fitness progress and I’ve prevailed.  Has it always been the way I’d planned to get my workout in or where I’d planned to get my workout in?  Negative Ghost Rider, sometimes that planned pattern is full so you need to buzz the tower instead.

I feel like I’m rambling a little bit, partly because I didn’t sit down with a specific topic to share.  The biggest message I have to deliver today is simply hold on to your goals, even when times are tough.  The only thing certain in this life is change.  Roll with it, adapt to it, stay calm and carry on!

believe

 

 

30
Jul
13

Reach Just One

A little over a year ago I started working out with a woman at work, outside on the parking deck.  She started coming out and working out, never questioning anything she was asked to do, only trusting in the training and the trainer.  Over time another person would ask to join, then another, then another.

DW

My friend has since left the company and her family has moved back to her home state.  Today I am so vividly reminded of her joy and zest for life, her laughter ringing through the air as she pushed through the sometimes very difficult workouts.  People often breeze through our lives, not to stay indefinitely, but to make an impact in a very short period of time.

I continue to teach these classes on the parking deck and each week we seem to have another person join.  It’s so inspiring to me to have a new person slip up the stairs and out in the the open sunshine.  Some days are much harder than others, some days they question why they do what they do but then they always come back for more.

Each one reaches one.  I live by that statement.  I thank my friend Michelle Treichel for sharing that with me, it was a real sticker.

I love working out, love having changed my own life.  I love continuing to change it through fitness and proper nutrition.   All that being said, there is one thing that takes the cake and that is helping others.  It doesn’t matter the shape or size or age or whateva… they are welcome in my little world.

They inspire me.  They bring me joy.  They remind me of being better.  They make me better.

Here’s to the parking deck crew…many, many thanks to you all!  We miss you Daphne!!

Deck Group 4 07-30-13