I just realized that it has been 7 years since I started my fitness journey. SEVEN years. When I started this, I weighed 165+ lbs. I am 5'3". I was moving into a size 14. I felt like crap. On the outside AND on the inside. I didn't value myself.
I have kept off close to 40 lbs for 6 years. I no longer workout every day (I wish I did, but i'm being truthful). Sometimes, it's 4x a week, sometimes, it's 1x a week. I do, however, continue to follow the 80/20 rule: 80% clean eating, 20% eat-whatever. It works for me. I STILL drink my Shakeology every day! My body craves it, so I listen.
The hardest part about this lifestyle change was that first step. When will you take yours?
:)
Monday, March 27, 2017
Wednesday, January 20, 2016
Slacker alert
Holy crap, I am the biggest slacker ever! hahaha! Life has been....well, busy...and i've neglected my blog.
Last time i blogged on here was 2013--yikes! And i was saying how i was getting "back on the wagon." So did i? I know inquiring minds want to know. So...here's the truth:
2013: At the top of the year, i had just had a double mastectomy (12/28/12). I had the tissue expanders removed in March of '13, and replaced with implants. At that point, I had already been working out (slowly) again (even with the tissue expanders). After the implants were put in, I waited about 2 weeks for the stitches to heal, then--with very supportive sports bras--started working out full-force again.
I was exceedingly annoyed because i couldn't do a lot of things that i could do before--mainly, pull-ups and push-ups. Anything that involved the chest wall hurt, and for those exercises, i was essentially starting at square 1. It totally sucked.
During 2013 I continued to drink my Shakeology (i'm an addict), worked out to my best ability, and gained...wait for it...4 pounds. Yep. A measly 4 lbs. :)
2014 and 2015 were pretty much the same. To be honest, i haven't physically challenged myself in a while. 2015 was extremely busy--we were in several shows at theatre, we moved (and all the fun stuff that comes with that), and we just NOW feel like we're really 'living' in our house and getting into the swing of things.
Right now, i'm doing Hammer and Chisel. I LOVE it. And, as usual, i'm working out when I can--meaning, I can't always follow the schedule the program sets. And that's okay--it's called LIFE, people. I work out a MINIMUM of 4 times a week. Wednesdays are difficult--I have meetings all day, I office at the theatre, and we get home at 10pm or later. Could I get up earlier than 630am and work out? Yep, I sure could, but it's my CHOICE not to. I hate working out in the morning. Hate it.
What I DO do, and have since I started Beachbody, is eat clean 85% of the time (if not 90), and drink my Shakeology EVERY DAY. My shakes are important to me. Full, CLEAN nutrition in a single glass. No preservatives, no artificial flavors, nothing you can't find in nature. It's the best thing I can do for my body. (And, as a side note, when i was going through cancer crap, my oncologist--who is NOT affiliated with Beachbody at all--said that Shakeology was the best nutritional drink she had ever seen.) << That made me happy, and I honestly feel like my health attributed to my awesome healing process (double mastectomy on 12/28/12, and back to working out by 4/13)! Holistic health, baby-- from the inside out!
So that's where I am. Much love to all of you. Make the choice to be healthy. Make the choice to take care of yourself. You have one life. I encourage you to wake up every day and CHOOSE to love yourself and take care of yourself. I'd be honored to help you--I can offer an encouraging word, I can recommend workout programs and eating plans, I can create a personalized workout plan (I'm a CPT, too!). Life is so precious. Create a mind and body that helps you live it!!
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Last time i blogged on here was 2013--yikes! And i was saying how i was getting "back on the wagon." So did i? I know inquiring minds want to know. So...here's the truth:
2013: At the top of the year, i had just had a double mastectomy (12/28/12). I had the tissue expanders removed in March of '13, and replaced with implants. At that point, I had already been working out (slowly) again (even with the tissue expanders). After the implants were put in, I waited about 2 weeks for the stitches to heal, then--with very supportive sports bras--started working out full-force again.
I was exceedingly annoyed because i couldn't do a lot of things that i could do before--mainly, pull-ups and push-ups. Anything that involved the chest wall hurt, and for those exercises, i was essentially starting at square 1. It totally sucked.
During 2013 I continued to drink my Shakeology (i'm an addict), worked out to my best ability, and gained...wait for it...4 pounds. Yep. A measly 4 lbs. :)
2014 and 2015 were pretty much the same. To be honest, i haven't physically challenged myself in a while. 2015 was extremely busy--we were in several shows at theatre, we moved (and all the fun stuff that comes with that), and we just NOW feel like we're really 'living' in our house and getting into the swing of things.
Right now, i'm doing Hammer and Chisel. I LOVE it. And, as usual, i'm working out when I can--meaning, I can't always follow the schedule the program sets. And that's okay--it's called LIFE, people. I work out a MINIMUM of 4 times a week. Wednesdays are difficult--I have meetings all day, I office at the theatre, and we get home at 10pm or later. Could I get up earlier than 630am and work out? Yep, I sure could, but it's my CHOICE not to. I hate working out in the morning. Hate it.
What I DO do, and have since I started Beachbody, is eat clean 85% of the time (if not 90), and drink my Shakeology EVERY DAY. My shakes are important to me. Full, CLEAN nutrition in a single glass. No preservatives, no artificial flavors, nothing you can't find in nature. It's the best thing I can do for my body. (And, as a side note, when i was going through cancer crap, my oncologist--who is NOT affiliated with Beachbody at all--said that Shakeology was the best nutritional drink she had ever seen.) << That made me happy, and I honestly feel like my health attributed to my awesome healing process (double mastectomy on 12/28/12, and back to working out by 4/13)! Holistic health, baby-- from the inside out!
So that's where I am. Much love to all of you. Make the choice to be healthy. Make the choice to take care of yourself. You have one life. I encourage you to wake up every day and CHOOSE to love yourself and take care of yourself. I'd be honored to help you--I can offer an encouraging word, I can recommend workout programs and eating plans, I can create a personalized workout plan (I'm a CPT, too!). Life is so precious. Create a mind and body that helps you live it!!
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Tuesday, November 19, 2013
It's a new day!
Last week, beginning Nov. 11th, was my first day back on the wagon--for about a YEAR. Yep, that's right! Nearly a year off the I-work-out-every-day wagon. Am I upset about it? Nope. I mean, let's face it--I only gained 6lbs. Yep. A year of breast cancer, multiple surgeries, and NOT working out consistently, and I gained 6lbs.
Even though I wasn't working out (I couldn't, most of the time), I remained as active as I could and continued to eat clean. Shakeology truly was my lifesaver. I knew, that as my body was healing, I was getting all the proper nutrition I needed. AND...all my doctors were so impressed with my level of health--especially with my blood pressure. (Again...thank you, Shakeology!) If I wasn't 100% sold on this stuff before, I am now.
So...as I embark on my fitness journey, AGAIN, I have a renewed vigor for my life, and this body that puts up with me so well. There are still a few things I have problems doing: pushups, pullups...pretty much anything that takes chest muscles. But i'll get there.
:)
Even though I wasn't working out (I couldn't, most of the time), I remained as active as I could and continued to eat clean. Shakeology truly was my lifesaver. I knew, that as my body was healing, I was getting all the proper nutrition I needed. AND...all my doctors were so impressed with my level of health--especially with my blood pressure. (Again...thank you, Shakeology!) If I wasn't 100% sold on this stuff before, I am now.
So...as I embark on my fitness journey, AGAIN, I have a renewed vigor for my life, and this body that puts up with me so well. There are still a few things I have problems doing: pushups, pullups...pretty much anything that takes chest muscles. But i'll get there.
:)
Tuesday, July 30, 2013
Life happens
...doesn't it? Life often gets in the way. In the way of things we want to do AND things we want to accomplish. You can look at it two ways: You can either give up or move on.
I say this because I'm looking at my calendar, and I haven't worked-out consistently since the first week of July. And...ready for it??
I'M OKAY WITH IT.
It's not like I've been lounging around, enjoying free-time, because man...that's the farthest thing from the truth. BUT...life happens. I've been away from my home nearly every night in July, not crawling into bed until around 11 or 12...and sometimes, later. During this crazy month, I've managed to lose 4lbs. How? I continued to eat clean.
A large portion of my time was spent at the theatre (my daughter was in a show, and I worked backstage), and the food that is catered in is NEVER the healthiest option. Pizza, sandwiches (on white bread), snacks--cheese, crackers, chips, pretzels, etc. But sometimes, you're starving and you have to eat. So, yes, I did indulge on a few occasions. BUT, I remained a clean eater 95% of the time. It makes SUCH a huge difference.
This week, I most likely won't work out, either. I have missed my family, and I want to have some downtime with them. I'm going to cook dinner every night, i'm going to sit down and enjoy some tv, and i'm going to RELAX! So next week, i'll be raring and ready to go!
So you see? Life happens. It doesn't mean you quit--it means you just give it a new start!
Steph
I say this because I'm looking at my calendar, and I haven't worked-out consistently since the first week of July. And...ready for it??
I'M OKAY WITH IT.
It's not like I've been lounging around, enjoying free-time, because man...that's the farthest thing from the truth. BUT...life happens. I've been away from my home nearly every night in July, not crawling into bed until around 11 or 12...and sometimes, later. During this crazy month, I've managed to lose 4lbs. How? I continued to eat clean.
A large portion of my time was spent at the theatre (my daughter was in a show, and I worked backstage), and the food that is catered in is NEVER the healthiest option. Pizza, sandwiches (on white bread), snacks--cheese, crackers, chips, pretzels, etc. But sometimes, you're starving and you have to eat. So, yes, I did indulge on a few occasions. BUT, I remained a clean eater 95% of the time. It makes SUCH a huge difference.
This week, I most likely won't work out, either. I have missed my family, and I want to have some downtime with them. I'm going to cook dinner every night, i'm going to sit down and enjoy some tv, and i'm going to RELAX! So next week, i'll be raring and ready to go!
So you see? Life happens. It doesn't mean you quit--it means you just give it a new start!
Steph
Wednesday, June 5, 2013
Genetics--That's not why you're overweight
As a personal trainer, I hear more often than not, "I just have bad genetics." Whenever I hear that, I'd like to respond with, "No, you just have a bad attitude." Let's set something straight here: Genetics don't make you fat. PERIOD.
Genetics give you the body type you have, your shape, and yes, even a predisposition to WHERE your fat will lie on your body. For instance, when i gain weight, the first place it goes is my butt/hips. That's genetics (and scientifically, it's part of being female). Some women gain it in their belly first; some women, in their boobs. HOWEVER, one more time: GENETICS DON'T MAKE YOU FAT.
So, what does make you fat? Here's a list:
The food you put in your mouth: The easiest thing to change, yet people have the hardest time with this. Eat clean. Eat clean. Eat clean. And one more time: EAT CLEAN. That means no: white flour, enriched flour, white sugar. Remove those few things from your diet, and you're pretty much golden. AND i promise you--you'll see a difference in your body within a week. No, not some kind of crazy, magical, weight-loss promise--A REAL PROMISE. Take care of your body by feeding it right, and your body will thank you by reducing bloat and functioning on a higher level. You'll feel better, sleep better, and look better!
Excuses: I have heard them all. They range from the usual, "I just don't have the time" to the lamest of all, "I'm just too tired to exercise or eat right." WHAT??? You're kidding me, right? With 2 kids, a full-time job, homeschooling (thank God we're out for summer), competitive gymnastics, theatre, piano, Girl Scouts, etc., I have an entire reel of excuses I could use. But I don't. You know why? BECAUSE THEY'RE EXCUSES. Quit making them. You shouldn't have a flippin' excuse for not treating yourself right. It's just as easy to walk around the block than it is to sit your butt on the couch and watch tv. And guess what? If you're tired before you walk around the block, you're going to be tired when you sit down to watch tv, too. Choose the better option. Don't sit there and tell yourself you're too tired to eat something healthy because 'McDonald's is faster,' or 'a frozen pizza is easier.' You're kidding, right? Believe me, I have days when I can't cook; honestly, most days. But we always have healthy options! Our favorite: Amy's Organic Burritos. Clean and tasty. Kashi Organic pizzas--yum. Oatmeal--i'm surprised we're not pooping straight oats. Snacks: mini carrots, fruit, greek yogurt...the list goes on. It's NOT HARD. Don't be a lazy eater.
Do you want it? Do you WANT to be healthier?? Than you've got to make changes. YOU'VE got to commit to change. Don't fall into unhealthy habits, and break the unhealthy habits you DO have. You can do it.
I did it. :)
Steph
Genetics give you the body type you have, your shape, and yes, even a predisposition to WHERE your fat will lie on your body. For instance, when i gain weight, the first place it goes is my butt/hips. That's genetics (and scientifically, it's part of being female). Some women gain it in their belly first; some women, in their boobs. HOWEVER, one more time: GENETICS DON'T MAKE YOU FAT.
So, what does make you fat? Here's a list:
- Your lifestyle
- The food you put in your mouth
- Excuses
The food you put in your mouth: The easiest thing to change, yet people have the hardest time with this. Eat clean. Eat clean. Eat clean. And one more time: EAT CLEAN. That means no: white flour, enriched flour, white sugar. Remove those few things from your diet, and you're pretty much golden. AND i promise you--you'll see a difference in your body within a week. No, not some kind of crazy, magical, weight-loss promise--A REAL PROMISE. Take care of your body by feeding it right, and your body will thank you by reducing bloat and functioning on a higher level. You'll feel better, sleep better, and look better!
Excuses: I have heard them all. They range from the usual, "I just don't have the time" to the lamest of all, "I'm just too tired to exercise or eat right." WHAT??? You're kidding me, right? With 2 kids, a full-time job, homeschooling (thank God we're out for summer), competitive gymnastics, theatre, piano, Girl Scouts, etc., I have an entire reel of excuses I could use. But I don't. You know why? BECAUSE THEY'RE EXCUSES. Quit making them. You shouldn't have a flippin' excuse for not treating yourself right. It's just as easy to walk around the block than it is to sit your butt on the couch and watch tv. And guess what? If you're tired before you walk around the block, you're going to be tired when you sit down to watch tv, too. Choose the better option. Don't sit there and tell yourself you're too tired to eat something healthy because 'McDonald's is faster,' or 'a frozen pizza is easier.' You're kidding, right? Believe me, I have days when I can't cook; honestly, most days. But we always have healthy options! Our favorite: Amy's Organic Burritos. Clean and tasty. Kashi Organic pizzas--yum. Oatmeal--i'm surprised we're not pooping straight oats. Snacks: mini carrots, fruit, greek yogurt...the list goes on. It's NOT HARD. Don't be a lazy eater.
Do you want it? Do you WANT to be healthier?? Than you've got to make changes. YOU'VE got to commit to change. Don't fall into unhealthy habits, and break the unhealthy habits you DO have. You can do it.
I did it. :)
Steph
Monday, April 15, 2013
Can i have some cheese with my whine, please?
UGH. Just...UGH. I tried to do a pullup today. Ouch. Breastcancer has really pissed me off--and although the CANCER is gone, i'm still dealing with it's crappy cousin, Repurcussions.
I love pushups. Now they feel so funky, I don't want to do them. Think of what a pushup does to your pecs. Now, imagine you have balloons UNDER your pecs. What happens to said balloons when you do a pushup? Yeah. They squish into your armpits--well, towards your armpits. And the pecs squeeze the balloons. Dammit. Same thing happens when I do presses, too.
I just tried a pullup. Like pushups, I LOVE pullups. 11 non-kip is my 'good day' record. I can't even pull myself up once now. Wait....let me rephrase. I attempted to pull myself up, then it felt like someone lit a fire under my right side, so i stopped. Again, DAMMIT.
I know patience is key here...but when it comes to working out, i'm quite limited on patience.
So...what AM i happy about when it comes to my recuperating fitness level? Hmmm.... I'm using 15s for shoulders (I had to start at 5s); 25s for lawnmowers (again, had to start at 5s). I have most of my flexibility back in my chest wall. I was able to do handstands against the wall last week, with TINY presses. I was able to do a backbend/bridge with minimal pulling in my chest. My cardio is completely back, which i'm insanely happy about.
Bummer: Arm strength definitely isn't back yet. And...I still can't scoop ice cream. --sigh--
I like to end these 'ranty' types of posts with my reaffirmation: At least my boobs didn't kill me.
I love pushups. Now they feel so funky, I don't want to do them. Think of what a pushup does to your pecs. Now, imagine you have balloons UNDER your pecs. What happens to said balloons when you do a pushup? Yeah. They squish into your armpits--well, towards your armpits. And the pecs squeeze the balloons. Dammit. Same thing happens when I do presses, too.
I just tried a pullup. Like pushups, I LOVE pullups. 11 non-kip is my 'good day' record. I can't even pull myself up once now. Wait....let me rephrase. I attempted to pull myself up, then it felt like someone lit a fire under my right side, so i stopped. Again, DAMMIT.
I know patience is key here...but when it comes to working out, i'm quite limited on patience.
So...what AM i happy about when it comes to my recuperating fitness level? Hmmm.... I'm using 15s for shoulders (I had to start at 5s); 25s for lawnmowers (again, had to start at 5s). I have most of my flexibility back in my chest wall. I was able to do handstands against the wall last week, with TINY presses. I was able to do a backbend/bridge with minimal pulling in my chest. My cardio is completely back, which i'm insanely happy about.
Bummer: Arm strength definitely isn't back yet. And...I still can't scoop ice cream. --sigh--
I like to end these 'ranty' types of posts with my reaffirmation: At least my boobs didn't kill me.
Wednesday, March 27, 2013
Tripping on self-judgement
Today, on my Team FitWisdom FB page, I posted:
When you work out today, don't trip on self-judgement. You are who you are. Work at making yourself a healthier version of YOU--not a version of someone else. #FitWisdom
This is something that I continually struggle with. I know what i'm made of: 5'3.75" of pure badassedness. But, that comes with a few items from the gene pool that i'm NOT fond of. Oh, say, for instance, my thighs and butt. These things were 'heftier' than most girls my age when I was younger, and as an adult (and after having kids), they remain not only 'heftier' but saggier as well. Yay me.
Of course, i have my days when i'm in the workout room and I see myself and think, "Alright, alright...not bad for a nearing-40 mom of two." Then there are the days that my mind is replete with images of people I don't even know, that are in crazy-ass good shape, and I begin to trip.
I trip on my own self-judgement.
Now, THIS got me into a lot of trouble in highschool and college. If I could go back to those days, I'd smack myself in the fool head and shove a burrito down my throat. The days of self-starving in highschool; sneaking Dexatrim and SlimFast from my mom. Then surviving college on Diet Coke, animal crackers, and Phen-Fen (procured from the 'doctor' at the Quack Shack). All of those years, no one ever, EVER stepped in to tell me this wasn't healthy. No one ever told me that I needed to work with the shape I had, instead of trying to look like someone else.
Random story time: The summer of 1993, I was a professional cheerleader. I weighed around 130lbs. I was teaching at a summer camp and the whole lot of us (the girls) were starving ourselves. We'd go to lunch at eat plain lettuce. The staff trainer came in and yelled at us. Said that we NEEDED to eat. And said something that, for some reason or another, stuck with me: "If your stunt partner says you're too heavy, then HE's not strong enough." We thought that was funny. We giggled, put more food on our plates, then when the trainer left, we dumped it. Each of us had a vision of what we NEEDED to look like in our heads. SELF-JUDGEMENT.
As a grown woman, I still trip. It's hard not to. We're bombarded every day with what 'looks' healthy--not what IS healthy. I piss my husband off more often than not, because i am hyper-critical about my body. I take pictures of my progress and often post them on my fitness page--not because I want people to swamp me with accolades, but because it's a big part of me accepting ME. THIS is what I look like. And when people DO say positive things, it makes me think, "You know...maybe I don't look so bad." Progress is progress.
As women, we need to stop tripping ourselves. There are so many different body types and shapes. We need to accept our body type/shape and work to get THAT in the healthiest form possible for US. Not someone else's healthiest from. OUR healthiest form.
Quit tripping.
When you work out today, don't trip on self-judgement. You are who you are. Work at making yourself a healthier version of YOU--not a version of someone else. #FitWisdom
This is something that I continually struggle with. I know what i'm made of: 5'3.75" of pure badassedness. But, that comes with a few items from the gene pool that i'm NOT fond of. Oh, say, for instance, my thighs and butt. These things were 'heftier' than most girls my age when I was younger, and as an adult (and after having kids), they remain not only 'heftier' but saggier as well. Yay me.
Of course, i have my days when i'm in the workout room and I see myself and think, "Alright, alright...not bad for a nearing-40 mom of two." Then there are the days that my mind is replete with images of people I don't even know, that are in crazy-ass good shape, and I begin to trip.
I trip on my own self-judgement.
Now, THIS got me into a lot of trouble in highschool and college. If I could go back to those days, I'd smack myself in the fool head and shove a burrito down my throat. The days of self-starving in highschool; sneaking Dexatrim and SlimFast from my mom. Then surviving college on Diet Coke, animal crackers, and Phen-Fen (procured from the 'doctor' at the Quack Shack). All of those years, no one ever, EVER stepped in to tell me this wasn't healthy. No one ever told me that I needed to work with the shape I had, instead of trying to look like someone else.
Random story time: The summer of 1993, I was a professional cheerleader. I weighed around 130lbs. I was teaching at a summer camp and the whole lot of us (the girls) were starving ourselves. We'd go to lunch at eat plain lettuce. The staff trainer came in and yelled at us. Said that we NEEDED to eat. And said something that, for some reason or another, stuck with me: "If your stunt partner says you're too heavy, then HE's not strong enough." We thought that was funny. We giggled, put more food on our plates, then when the trainer left, we dumped it. Each of us had a vision of what we NEEDED to look like in our heads. SELF-JUDGEMENT.
As a grown woman, I still trip. It's hard not to. We're bombarded every day with what 'looks' healthy--not what IS healthy. I piss my husband off more often than not, because i am hyper-critical about my body. I take pictures of my progress and often post them on my fitness page--not because I want people to swamp me with accolades, but because it's a big part of me accepting ME. THIS is what I look like. And when people DO say positive things, it makes me think, "You know...maybe I don't look so bad." Progress is progress.
As women, we need to stop tripping ourselves. There are so many different body types and shapes. We need to accept our body type/shape and work to get THAT in the healthiest form possible for US. Not someone else's healthiest from. OUR healthiest form.
Quit tripping.
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