Motivation

The Weight of The Nation – HBO Documentary

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Have you heard of The Weight of The Nation?  Have you had a chance to watch it on HBO?  If you haven’t, I highly recommend it whether you are struggling with your weight, have kids or know someone who is struggling and you want to support them.  I personally think it is a wake-up call for all of us.  Here is the link:  http://tiny.cc/kajffw.

I remember seeing something on Facebook about a week or so ago, but brushed past it.  Then last Monday one of my teammates from our SprintGetFit challenge mentioned the series to me and suggested that I watch it.  She said it was eye opening.  She said it changed her view on things that while exercise is important – what we eat is really the key to weight loss.  Then a couple hours later one of my trainers posted a link on FB to all to watch it.  I had already decided to start watching it last Monday night.  There are four episodes – a little over an hour each.  I figured I would watch an episode a night.  I’m happy to say I watched all four episodes last Monday night.

I can tell you I experienced a lot of emotions while watching – anger at watching the kids who had to play in a parking lot as they didn’t have any parks near them (and sadness), sadness as I listened to some of the stories, jealousy – over the bravery of all the people in the documentary – I don’t think I could’ve been that open while being interviewed.

I learned that it is never too late to make a change (which I’ve been working on) and making even the slightest changes can help reduce my risk for so many chronic diseases.

If you’ve watched it what are your thoughts?  If not, watch it and come back to the page and share your observations.

Names I’ve been called lately – all in good fun!

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At work for the past year they launch a SprintGetFit challenge. It gets the competitive juices flowing plus it is great as we all become healthier. This time around, I’m the team captain. You can have a team of up to 11 people (we have 9) and they ask you to track weight, steps walked and minutes exercise – you have to compete in at least on category (and everything is private).  The program runs from May 14th – July 8th.

One part of the program allows everyone to issue daily challenges.  A challenge could be to walk or run for 30 minutes, yoga, drink 64 ozs of water, complete your favorite exercise and even record your results (and yes that is a challenge) (and there are prizes for this program).  I decided this time around, I would take this a lot more seriously – especially since I’m a team captain.  I’ve leveraged some of my boot camp experience to issue a little more challenging ‘challenges’.  Here is an example of one of them:  30 minutes of exercise, 10 push-ups, 10 sit-ups and 2 30 second planks.  Here are some of the comments from my team (and btw I love it):  ‘Taskmaster’, ‘Are you crazy?’, ‘Always up for a ‘D’ Challenge’, ‘I hate planks, but I will do them’, ‘Fun for all’.  At least they are reviewing the challenges right?  And even doing them.  It helps me hold myself accountable and provides additional motivation! (I shared the comments with my trainer and she loved it – she even volunteered to help me with challenges – some of my team reads this blog too – hmmmm – maybe I’ll take her up on her offer 🙂 )!

I’ve even put out some easier challenges as well – here was Friday’s:  Drink at least 64 ozs of water (not ice tea or crystal light – pure water) and 30 minutes of your favorite exercise.  Even got some people not in our group to accept the challenge.  I think the team was glad to see I went a little easy on Friday.

Then I posted Saturday’s challenge (which I didn’t get to until tonight):  Set the clock for 15 minutes and do the following (record your rounds):  5 bicep curls, 5 tricep kickbacks, 5 walking lunges (I had to do high knees), 10 Jumping Jacks (modified mine), 10 full sit-ups (with a weight) and 10 squats.  Rest/Hydrate as needed.  All exercises requiring weights I used 8 lbs weights – I just got 6 rounds in!  Whew – and worked up a great sweat!

Have a fantastic week!!

PS:  Hope you enjoy the two posts in 1 day!

Couch to …

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1/2 Marathon or ???

Over the weekend I received a text from one of my BFF’s from college (TBG) that said the following, “What would you say if I thought we should do the Disney Princess Half Marathon next February??  We could make it a girls weekend!!”  My first reaction was to laugh and it took me awhile to even respond so guess I was a bit speechless too (and special note:  girls weekend <> running).  I finally responded with a “Who are you?  And what have you done with Tracy?”  I never responded No at any point though (which is important as I dislike, loathe, hate running – you get the picture).  At some point in the afternoon we spoke – and I agreed to do it with a couple of caveats – I have a knee injury and need to lose some weight (which I believe is also contributing to my knee injury) before I could completely commit.  I also found out the TBG shared with her husband that the two of us were doing the 1/2 Marathon – he wanted to know if I knew it yet – which I didn’t 🙂  This still makes me laugh!

So then reality started to set in – will my knee be able to handle, will I lose some of the extra weight that I’m carrying around before I start training (which I believe is part of the knee problem), what would my time per mile be? – then I did the math – 2 hours + probably running for me – I’m just not mentally there yet – nor do I truly believe Couch to 1/2 Marathon is a smart thing to do from a training perspective.

Today, TBG and I agreed to the following:

  • Complete the Disney Princess 5K next year with a girls trip (either weekend / maybe week)!
  • Complete the Disney 1/2 Marathon the year we turn 45!

I’m looking forward to the challenges of completing each goal!

6 Week Spring Transformation – Week 1

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Last Sunday started the BP (www.bodyprojectfitness.com) 6 week Spring Transformation.  I just love the transformations as they really help me re-focus.  The theme for this transformation is BE the transformation.  There are many things the same and some new things.  My biggest challenge is continuing to maintain the focus and commitment post-transformation.  Each week we are being given new goals (which are additive) to focus on and monitor ourselves as it takes 21 days to change a habit.  My long term goal is to learn from this transformation and carry it forward to the post 6 week transformation.

So how did I do week one?  I give myself a B+.  We had 19 daily goals to achieve and I achieved 17 of them – an 89.4%.  What was I proud of most this week?  Giving it my all the 3 days at bootcamp.  Particularly on Friday’s challenge.  I have a knee injury which hinders my ability to do high impact cardio.  Friday’s challenge which included all out running (I can power walk).  I kept my focus and continued through the challenge even though everyone else was finished.  My final time 21:21.

We also had a goal of drinking 70 ozs of water a day.  I achieved that each and every day.  I have a pitcher that I fill up with water each day that holds 80 ozs of water.

I’m ready to tackle week 2 – bring it on!

What I’m reading…on my Kindle

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I bought my Kindle last May. I love it. I decided on the Kindle because I only wanted an e-reader.  It has a great little cover with light.  I’ve read over 30 books since then – most over my 2 week beach vacation (I bought a great case to seal it to keep the sand and water out so it was so easy reading outside).

I haven’t really been reading much lately. However, I do have a few books downloaded that I’m actively reading (I have a total of 26 that I haven’t started or are in progress).  I was on a reading kick awhile back and downloaded quite a few (and the Amazon gift card didn’t hurt).  I try to have a max on what I will spend on an e-book (try to stay $9.99 or lower)…however I’ve made some exceptions…all three of the ones below (good thing I do have some that I downloaded that were FREE of $2.00 or less).

Here they are:

  • The Petite Advantage Diet by Jim Carras ($12.99).  I saw him get Diane Sawyer in shape many years ago.  I’ve been working out and making good food choices (most of the time) and just can’t seem to get the weight off.  I’m going to see what this book says to see if it will work.  I don’t like the word diet though.  The one thing I like about Jim is he also has a book called the Cardio Free diet…so I know the work outs are probably similar to what I’m doing with my boot camp.
  • The Female Body Breakthrough by Rachel Cosgrove ($12.59).  I’m about 40% through the book (love that it is calculated for you on the Kindle).  I love that it stresses strength training and pushing the limits for women to go to heavier weights.
  • Explosive Eighteen – A Stephanie Plum Novel by Janet Evanovich ($12.99).  I’m not very far on this one.  I’m traveling for work over the next couple of weeks so I’m saving this read for the plane ride / hotel.  It will get me ready for One for the Money movie which comes out on January 27th.

What are you reading?

Happy New Year – Welcome 2012

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I don’t normally have a New Year’s Resolution…this year I decided that I wanted to have a top 10 list – Goals vs. Resolutions.  So here is the list (in no particular order)…

  1. Write more personal notes and thank you notes – not email.  My goal is to write one per month in 2012.  I just finished writing Thank You notes to some employees at work for some outstanding work…it was very rewarding and I got some nice emails / comments back.  I didn’t include my return address as I wanted it to be a surprise (sent to the home not work address to btw)…one employee thought it was an invite to a ‘shower’…she was plesantly surprised!
  2. Get back to Mass.  I was pretty lax in 2011.
  3. Make Yoga part of my fitness program.  I have 5 free sessions via LivingSocial at One Yoga and have a free session (via a silent auction).
  4. Buy Made in America – buy local (note to self:  check the fine print).  I bought some Candy Canes for my Christmas Tree – the company is in Ohio; however, the Candy Canes were made in Mexico.
  5. Donate, Donate, Donate – I’ve got a lot of stuff…especially clothes, shoes and handbags…need to find some good homes locally.  And it will help me de-clutter – a bonus!
  6. Pay it Forward
  7. Play More Angry Birds Rio 🙂
  8. Schedule a massage at least once every 3 mths
  9. Re-connect with friends and stay connected with my family
  10. And last but not least…continue my journey of self-discovery and transformation

What goals do you have for 2012?

Tears of Joy…

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As you know from reading my blog that I started a 6 week Fall Transformation…my true transformation has been evolving long before this Fall program (I promise to explain the tears).

To give you a little background…I’ve been making changes in my life over the past few years.  It all started when I was looking through one of the local CNJ weekly newspapers…I spied an advertisement for Body Project Fitness.  I’m not sure what exactly it was that triggered me to try it…maybe the free week or maybe it was just different from a gym.  I know I was back and forth with BodyProject a couple times before it really stuck for me.  I tried the holiday program and they did a special for kettlebell training (if you’ve never tried it…AWESOME…great cardio/strength workout)!  I have probably been a HardBody (what we call ourselves who go to bootcamp every month – not the special programs).

What is Body Project Fitness and how did it change my life?  It isn’t just a work-out, it is a fitness program.  Yes, I work-out 3 days a week at 6 am (and yes there are days when I pop right out of bed at 5:10 am, times when it is really tough to get up and others when I let negative self-talk get the better of me and go back to sleep (doesn’t happen as often as it used to) for 45 minutes with a mixture of cardio and strength training – lots of times circuits.  A different workout every day.  It sounds like many other programs right?  No, it isn’t because the FitPros at Body Project are there for you for the full body workout – including the mind (food journals-including reviewing, our own FB for BodyProject, available for 1:1 consultations – including goal setting, etc)

How have things changes (credit to BodyProject and helping re-think a few things)?

  1. Check out my freezer…not one WW or Lean Cuisine meal.  here are frozen veggies, fruit, chicken, filets and salmon.  Ok..there is some ice cream – but it isn’t light…full blown…I know what is in it – cream, sugar, pecans.  3 years ago my freezer was filled with whatever was on sale for WW or Lean Cuisine (and prior to that JC meals)
  2. Sweetner:  I used to use 2 (yes 2) Sweet n Low packets in my coffee, then I moved to 1 packet and now I’m using 1/2 of SweetLeaf (stevia).  And if I forget my Stevia and I’m out I use sugar…would rather put the real mccoy in vs. a chemical.
  3. Reading Food Labels:  I’ve been on 2 Grocery Store Tours as part of the Body Project program.  I’ve been a label reader for a long time..this has made me look at the labels differently.  I look at the sugars, fiber and actual contents…I still look at the calorie and fat content but I weigh them differently than before.
  4. I eat more whole foods and try to stay away from things with a long shelf life (ie. bread)…oh I still eat bread – either Eizekel Sprout bread (from the freezer) or fresh made delivered from the bakery rye bread.
  5. I have ‘new’ go to items:  hummus, avocados, guacomole, cannellini beans, black beans, ricotta cheese, nuts (almonds and pecans), honey (for the ricotta cheese), greek yogurt, homemade granola, string cheese, apples, dark chocolate.
  6. I’m taking a yogalates class on Thursday nights through December in addition to Bootcamp
  7. I really try not to ignore the scale in my bathroom
  8. And I’m not on a DIET – and I correct anyone around me who asks how my diet is going! 🙂
  9. And I’m sure there are more I just can’t remember

So back to the Tears of Joy…as part of our program our measurements and body fat are measured.  When I first stared we held a machine in our hands.  Now we use BodyMetrix.  What is BodyMetrix?  They still take our measurements, but the add in is an ultrasound of the back of our triceps, waist and hips to measure the layer of body fat / muscle.  Since April 2010, my bodyfat has DROPPED 7% and I’ve moved into an ACCEPTABLE range for BodyFat!!!  I knew my numbers a week ago, but I didn’t get my report (to show the ranges) until the other night…I cried TEARS of JOY!  It clearly shows the progress I’ve made and what I can do when I put my mind to it.  I’m very pleased!  And I’m ready for the next 6 weeks!

PS:  A special SHOUT OUT to Lindsay Vastola and the BodyProject FitPros…THANK YOU!!

Making a discovery…

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As some of you know I got to a bootcamp locally NJ.  I can’t say enough how much I LOVE the trainers, the ladies I workout with and the workouts.  Everyone is always very supportive and the workouts make you sweat.  I’ve learned a lot about what I put in my body and I’ve learned to listen to my body.  I’ve changed the way I think about food and what I eat (most of the time).  However, my brain gets in the ways sometimes (more times than I’d like to admit).

On Friday, August 5th my day did not start as planned (and it has some help from the prio night). I was up later than normal on Thursday night as I had some company coming on Saturday and a big event on Sunday. However, I decided to give myself some relaxation time and read one chapter of a book…an hour later I was still reading.  I finally put the book down after an hour and went to sleep.  I work up before my alarm, decided not to go to bootcamp, then I got up and I was going…I had this awful nagging feeling in me and I couldn’t figure out what it was.  In the end I didn’t go to bootcamp that day; however, I did learn something about myself.  I discovered that because I knew I didn’t get enough sleep the night before and I was a little stressed about getting everything done for my company and my big event on Sunday (which was a huge success) that I didn’t want to let anyone down at bootcamp…I didn’t want to fail and I didn’t want to let the other ladies and my trainer down by not being able to keep up with the class.  I let my mind take over what in the end my body probably craved.

My fitness guru, Lindsay and I discussed this last week…I don’t know the underlying cause except that I always want to be good at everything I do and when things don’t come naturally my mind makes excuses.  So we talked about a concept of a turnstyle…let the negative thoughts go through the turnstyle quick and the positive ones stay awhile.

Today was my first bootcamp while on the Clean program.  I was a little anxious / scared last night when I went to sleep (about how my body would react to the workout).  I slept ok last night.  I woke up around 4:30 am…I don’t get up for bootcamp until about 5:10 am.  I put the turnstyle into practice along with a little meditation (something I read from the book yesterday)…and between the two really helped me relax and get to bootcamp this morning.  I was the first one there and boy was it a great workout.  I feel energized and that nagging headache I had this morning is gone!

Happy Monday!

Workout ‘High’

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Good Morning!  Happy Wednesday!! 🙂

Letter to my Monday morning self when I let the negative self talk get the better of me when I roll over and go back to sleep…getting up is half the battle and the workout ‘HIGH’ is so worth it!

Why did I write to my Monday morning self?  One of the challenges I persistently have is not being able to get up on Monday mornings to make my work-outs. This Monday was a perfect example. Now I did have a migraine when I went to bed (and the medicine I take gets rid of the migraine, but I don’t sleep well) Sunday night so that could’ve been the cause of the ‘I just don’t have it in me today’ thought. If this was the only Monday it happened I wouldn’t worry about it. However, it is a trend (that I don’t like)…this is one of the things I’m going to try to figure out.

Does anyone else have this challenge?  If so, what have you done to help yourself?  Would love your thoughts!

PS:  We did an obstacle course workout today…FUN!!

 

Motivation

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What do you do when you are lacking in motivation?

Last year, I wrote the following on an internal fitness blog.  I find that I go to it when I need motivation – to prove to myself that I can DO IT and that I OWN it!  Hope you enjoy it.  Please share what you do to help motivate yourself!

I am STRONG and PROUD! (From: 10/27/10)

The 6 week transformation was a re-start of boot camp for me. I took the summer off due to an injury. As I reflect on the last six weeks…there are things that have remained the same; but many things have changed.

 Things that are the same:

  • Great trainers–a special thanks to Lindsay, Jessyca and Carrie for pushing us each and every day!
  • Great fellow boot campers
  • Class is still @ 6 am (for me)

Things that have changed (in no particular order…and I’m sure I’ve forgotten some things):

  • My head is in the game (as I reflect on previous challenges / transformations at boot camp, I wonder if I was all in…I think not)
  • I’m accountable. I could make any excuse previously to roll back over and go back to sleep. I only missed two boot camps (I was out of town one day and had a migraine the other day). And I sent in my emails.
  • New workouts: I’ve pushed myself…mind muscle connection…I’m here for me and no one else!!
  • I used this forum to see that I’m not alone
  • I did a much better job with my food journal (although I have room for improvement)
  • I haven’t had fast food in 6 weeks
  • I’ve corrected people when they’ve said I’m on a diet
  • I’ve done the HIIT workouts on off days (although again an opportunity for improvement)
  • I’ve learned lots on how I shop and cook my food
    • Reduced diet soda intake
    • Cut back my sugar intake
    • And found new foods that I love
    • Did I mention I haven’t had fast food in 6 weeks? 🙂
    • And I haven’t felt deprived (I still enjoy a cocktail when out with friends) 🙂
  • I’ve lost 8 lbs (the most ever for me at bootcamp)
  • I’ve lost 6.5 inches and 1.2% bodyfat
  • I completed the 1000 challenge today with 600 reps a 36% improvement from September
  • And finally I’m ready to see what I can do in the next 6 weeks.

I’m feeling STRONG and PROUD!! I hope you are too!