...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
Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
Tuesday, July 30, 2013
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.
Tuesday, May 10, 2011
See the change
“The truth is that our finest moments are most likely to occur when we are feeling deeply uncomfortable, unhappy, or unfulfilled. For it is only in such moments, propelled by our discomfort, that we are likely to step out of our ruts and start searching for different ways or truer answers.” – Unknown
Read that. No, really READ it. Now think about yourself. Now read it again. Does that apply to you?
The first time I read that quote, I just skimmed it. Then something made me read it again. So I did...slowly and surely. Then I thought about myself and looked at it again. That quote holds so much truth, doesn't it? I mean, i'm not trying to force you to apply it to yourself, but heck, it certainly applies to me.
My fitness journey, and this is what it IS...a JOURNEY--because there's no end--started with my discomfort. My sudden realization that not only did I THINK I was out of shape, but that I really and truly was. Know what I mean? For a long while there, I thought, "Eh, i'm heavier/wearing a larger size than normal, but i'm not really out of shape." "I keep getting a cough/cold, but it's not because i'm unhealthy--it's just allergies." Really? How many of us deceive ourselves like that?
If you're anything like me, I just put it on the backburner. I'd tell myself, "Oh, I just have big thighs because I've ALWAYS had big thighs--they're just more muscular than most," or "I just have a bubble butt--that's how it is. It's been there since birth." Or, i'd make a million other random excuses: "I don't have time." "I'm a mom now--when am i going to work out?" So, the day came when I finally realized that what I was thinking--that i was unhealthy--was the truth. Oh my. And that would be the final line of the quote, "For it is only in such moments, propelled by our discomfort, that we are likely to step out of our ruts and start searching for different ways or truer answers."
So, I decided to jump out of that damn rut. Sometimes, you just gotta hit rockbottom, ladies and gents, before you make a change. I was propelled by my discomfort. And honestly, I am still driven by the memory of that discomfort every day. I don't want to go back to that unhealthy part of my life. I don't want to, and you can't make me. I'm not going to do it. I replaced excuses with action. And you know what? It wasn't NEARLY as difficult as I thought it would be! OWN the change you want to see in yourself. I am so much happier. I feel like i have more control. I just feel...GOOD. You can, too. :)
Step out of your rut. I'll even hold your hand if you need help. Come on.
Read that. No, really READ it. Now think about yourself. Now read it again. Does that apply to you?
The first time I read that quote, I just skimmed it. Then something made me read it again. So I did...slowly and surely. Then I thought about myself and looked at it again. That quote holds so much truth, doesn't it? I mean, i'm not trying to force you to apply it to yourself, but heck, it certainly applies to me.
My fitness journey, and this is what it IS...a JOURNEY--because there's no end--started with my discomfort. My sudden realization that not only did I THINK I was out of shape, but that I really and truly was. Know what I mean? For a long while there, I thought, "Eh, i'm heavier/wearing a larger size than normal, but i'm not really out of shape." "I keep getting a cough/cold, but it's not because i'm unhealthy--it's just allergies." Really? How many of us deceive ourselves like that?
If you're anything like me, I just put it on the backburner. I'd tell myself, "Oh, I just have big thighs because I've ALWAYS had big thighs--they're just more muscular than most," or "I just have a bubble butt--that's how it is. It's been there since birth." Or, i'd make a million other random excuses: "I don't have time." "I'm a mom now--when am i going to work out?" So, the day came when I finally realized that what I was thinking--that i was unhealthy--was the truth. Oh my. And that would be the final line of the quote, "For it is only in such moments, propelled by our discomfort, that we are likely to step out of our ruts and start searching for different ways or truer answers."
So, I decided to jump out of that damn rut. Sometimes, you just gotta hit rockbottom, ladies and gents, before you make a change. I was propelled by my discomfort. And honestly, I am still driven by the memory of that discomfort every day. I don't want to go back to that unhealthy part of my life. I don't want to, and you can't make me. I'm not going to do it. I replaced excuses with action. And you know what? It wasn't NEARLY as difficult as I thought it would be! OWN the change you want to see in yourself. I am so much happier. I feel like i have more control. I just feel...GOOD. You can, too. :)
Step out of your rut. I'll even hold your hand if you need help. Come on.
Thursday, October 21, 2010
The results are in...
And...over the course of a year--Oct 09 to Oct 10--these are my new stats (before/after):
- Weight: 165/127
- Waist: 31/26
- Hips (at fullest part): 43/37
- Chest (at fullest part): 37/34
- Right arm: 12.5/11.25
- Left arm: 12.35/11
- Right thigh (at fullest part): 24.5/21.75
- Left thigh: 24.25/21.5
- Body fat: 26%/16% (caliper measurements)
Wednesday, September 8, 2010
Almost a year...
It has almost been a year since I started my lifestyle challenge. It's almost been a year since i decided I didn't want to carry this body around with me--i wanted a NEW body, NEW health, and a NEW life.
I'm so happy to say that my husband, Chris (MrFitWisdom on the bbboards), is now in Round 2 of his P90X journey--i'm so proud of him. He was in great shape before, but now, he's off the charts! I also just want to thank him for the awesome support he has given me through all this. There's not a day that goes by where he doesn't say he's proud of me, or mentions how great he thinks I look. He's so supportive of the workouts I do, and of the way i've changed my eating habits. I couldn't ask for a better partner in all of this. He defends me and my choices, and it makes my heart swell. This past weekend, a member of my family said something along the lines of, "Don't mention P90X to her, she'll try to sell you something!" Chris jumped in and said, "No, she won't!" And went on to tell that person that I talk about it because i'm so happy for what it's done to my life! He mentioned how i'm so dedicated to this program, and I share it with people because I know of the amazing changes it can make for ANYONE! THAT, my friends, is undying support.
And he's right--I'm NOT trying to sell anyone anything! I became a coach because these products are something that I believe in. I've made such amazing and significant changes in my health BECAUSE of these products! Why the heck WOULD'NT I share that information?! Besides, I don't HAVE to sell anything--people make their own decisions. Anyways--this husband of mine is such a blessing! I'm so lucky to have him and his support!
I can't wait to share with you my "Year Anniversary" pictures and measurements!
Take care all, and keep pushing play!
Steph
I'm so happy to say that my husband, Chris (MrFitWisdom on the bbboards), is now in Round 2 of his P90X journey--i'm so proud of him. He was in great shape before, but now, he's off the charts! I also just want to thank him for the awesome support he has given me through all this. There's not a day that goes by where he doesn't say he's proud of me, or mentions how great he thinks I look. He's so supportive of the workouts I do, and of the way i've changed my eating habits. I couldn't ask for a better partner in all of this. He defends me and my choices, and it makes my heart swell. This past weekend, a member of my family said something along the lines of, "Don't mention P90X to her, she'll try to sell you something!" Chris jumped in and said, "No, she won't!" And went on to tell that person that I talk about it because i'm so happy for what it's done to my life! He mentioned how i'm so dedicated to this program, and I share it with people because I know of the amazing changes it can make for ANYONE! THAT, my friends, is undying support.
And he's right--I'm NOT trying to sell anyone anything! I became a coach because these products are something that I believe in. I've made such amazing and significant changes in my health BECAUSE of these products! Why the heck WOULD'NT I share that information?! Besides, I don't HAVE to sell anything--people make their own decisions. Anyways--this husband of mine is such a blessing! I'm so lucky to have him and his support!
I can't wait to share with you my "Year Anniversary" pictures and measurements!
Take care all, and keep pushing play!
Steph
Monday, August 30, 2010
It's that time of year
It's that time of year--the kids are back to school, the leaves are starting to change (well, not in Texas--YET), and the holidays are upon us. Have you seen Christmas stuff in the stores? Isn't that crazy! I'm already starting to think of Christmas shopping...ugh.
With the holidays comes food. A lot of good food. A lot of food that we don't have on a daily basis, so we think, "Oh, it's a holiday--it's a special treat; YUM!" and before you know it, it's January and you've gained 10 lbs.
It's also the time of year when a lot of people slack off on their workout programs. There are tons of excuses, one being the types of food we "allow" ourselves to have over the holidays, and the other is that we get to wear bulky clothes that hide the result of our crappy eating. Then we have the "it's so cold outside--i don't want to go walk/run," or "it's no longer bathing-suit season!" (i've been known to use that one.)
This year--NO MORE EXCUSES. Why use the season to dictate your health? It just makes no sense. Why undo all your hard work because of a few tasty treats? WHY?! It's not worth it. Don't lose your new lifestyle choices because of the holidays. "GIFT" yourself with a continuation of your healthy lifestyle! It's the best gift you can give yourself AND your loved ones!
If you need support, let me help you. You can contact me at beachbodycoach.com/FitWisdom or FitWisdom@beachbodycoach.com
With the holidays comes food. A lot of good food. A lot of food that we don't have on a daily basis, so we think, "Oh, it's a holiday--it's a special treat; YUM!" and before you know it, it's January and you've gained 10 lbs.
It's also the time of year when a lot of people slack off on their workout programs. There are tons of excuses, one being the types of food we "allow" ourselves to have over the holidays, and the other is that we get to wear bulky clothes that hide the result of our crappy eating. Then we have the "it's so cold outside--i don't want to go walk/run," or "it's no longer bathing-suit season!" (i've been known to use that one.)
This year--NO MORE EXCUSES. Why use the season to dictate your health? It just makes no sense. Why undo all your hard work because of a few tasty treats? WHY?! It's not worth it. Don't lose your new lifestyle choices because of the holidays. "GIFT" yourself with a continuation of your healthy lifestyle! It's the best gift you can give yourself AND your loved ones!
If you need support, let me help you. You can contact me at beachbodycoach.com/FitWisdom or FitWisdom@beachbodycoach.com
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