Category Archives: coach

Scheduling

Ok I’m going to start working on my party post later. But for now – done quick schedule updates.

1. Reset is moving up. I’m going to start on Wednesday now instead of next Sunday. I have no reason to wait another week and with all the parties on top of bring out of sync – my body needs a reset ASAP. My goal was to wait until after the parties. I’ll have less time to shop, but I’m ok with that. A lot of things I don’t have to buy again, so it should be a simple shopping trip anyway.

2. Insanity is a definite go in May. It’s my body’s happy program…so I’m going to give it what it wants. I’m trying to lose 50 lbs this year which means being aggressive!

Open Gym!

Today was the first day back in a workout mode in a long time.  Didn’t I mention how I cleaned up the living room so I could get back on combat?  Well that got ruined last night when I moved some stuff around to play carpernter and put together my IKEA dresser.  I’m going to finish unpacking into the dresser today…but that meant at 6am I had to find another place to workout or wait until after work.  Ya’ll know I do NOT do after work well or consistently…so that wasn’t an option.  So I figured I’d check out the morning rush at the apartment gym and scope it out.  I figure some mornings I will want to bring my laptop down here so I can do the DVDs if they are high intensity (I don’t live on the ground floor) so today was a scouting trip.  I was beyond surprised to see…..

Right….nobody.  I was in the gym for about 40 minutes and there wasn’t a single person that was there when I got there or came in while I was working out.  Perfect for me…it’s like my own private gym 🙂  You can see from the picture that the apartment gym is pretty well stocked – treadmills, arc trainers, bikes, yoga mats, medicine balls, swiss balls, free weights and weight machines.  There is some free room by the free weights that I could use if I set my laptop up with a DVD.  Plus I could probably do some kick butt P90x in there if I wanted to since the weight rack is close.  
Today I was pretty all over the place to be honest…I’m usually better with building my circuits.  But I was just antsy to workout.  So I did a 5 min warm up on the arc trainer then did a low weight/high rep circuit alternating legs and upper body.  Added abs at the end and cooled down with the bike for 5 minutes.  The good thing about this gym is that I will definitely get some practice building my own circuits and routines 🙂  
Also – if anyone out there is a personal trainer/health/wellness coach and would not mind me asking them some questions, can you please shoot me an email – healthyengineer@gmail.com.  I am currently researching certifications and getting wildly confused about all that is out there!

Starting Over vs. Starting Back Up

Scenario:  Happily going through your workout routine.  Loving every minute of it without a care in the world.  Then BLAM – curveball from life and now you haven’t worked out in too long and can’t figure out what to do next.

Have you been there?  I certainly  have and I’m there again right now.  My move is way more of a disruption then I predicted it would be, ugh.  I have been busy until late in the evening every day, which means I’m not getting up early to workout.  I am trying to bust my butt to get the new place unpacked so this week is the last week of this mess.  I have mentioned this before – I don’t do well in life when I’m not exercising.  It makes eating right a MUCH bigger struggle then it normally is for me.  I am doing a lot of moving – cleaning, moving boxes, lifting things, unpacking, ect.  I haven’t sat down much at all.  But that kind of movement is different than an hour of Combat, know what I’m saying?  Long story short – I’m at the point where it’s been a week since my last workout because I have only taken one day off work this whole time, so it’s been late hours packing and unpacking and moving.

Here is a handy checklist I have created for anyone else who is wondering when it is worth it to start a program over versus just picking up where you left off:

1. Has it been more than two weeks since your last official workout?
2. Was your break due to injury?
3. Have you been inactive during the break (meaning little to no physical activity outside of normal everyday tasks)?
4. Are you in month 1 of your program?
5. Do you feel that your fitness has decreased at all?

If you answered more yeses then nos….you have two options – start over (which if you are in the first few weeks of a program is easy to do without losing much) or repeat a lower intensity week (go back to month one, weeks 1 or 2 and repeat that.  see how you feel and go forward from there).  And if you answered yes to question 2, you should automatically start over.  Why?  Because you start to lose fitness within one to two weeks of stopping exercise. Yes, 7 days off of exercise will literally set you back in physical ability.  So this means that if you have been inactive or doing mostly nothing you are actually getting a little weaker/slower then you were before.  With the 60-90 day programs (all of them..not just Beachbody), the intensity tends to build gradually over the weeks.  When you take time off and lose fitness, your body recognizes that change, but your brain doesn’t.  Your brain is going to want to go balls to the wall and kick butt…but your body is not ready for that like it would have been with no break.  So you may end up injuring yourself, which does no good to anybody.

Obviously this checklist is short and there are other things that come into play – your beginning fitness being the main one.  If you are already someone who has lost a ton of weight and are in great shape – you may just need the one drop back week to get back into the swing of things before going back into the program.  If your program is Combat or TurboFire or P90x, you can probably get away with just a few shorter workouts, because the intensity of the workouts is very similar. Something like INSANITY – I would start that month over at a minimum.  If you are injury prone, definitely be careful.  I have horrific knees, so if I were doing INSANITY right now, I would most likely start over so I can build up again.  Combat I’m less concerned because the program is inherently low impact.

So what am I going to do?  I am going to start over with Combat.  By the time I get to a point where my living room is free and clear (and so it’s clear – I’m going from a whole basement to workout in to a living room of a 1 bedroom apartment…so that’s why it’s taking so long) it will most likely be this weekend – almost 2 weeks of not doing a workout.  I am going to try to get to the apartment gym…but with work and moving stuff left…it’s unlikely.  So I would like to do at least the first week of Combat over with the shorter workouts.  Well I was only finishing up week 2 anyway…so if I’m going to do week 1 over, I might as well just do the whole thing.  And I’m totally good with that.  I like the fresh start idea a lot, it’s something that I thrive on.

INSANITY Finishing T-Shirt

I have posted a few pictures on Instagram (@healthyengineer) of myself in my INSANITY “I Earned It” shirt.  From the comments I’ve gotten, I’ve realized that a lot of people don’t know how to actually get their shirt when they finish.  I wanted to share how to get your shirt because if you are like me, you are so ready to sport that bad boy when you finish.

  1. Look at the INSANITY t-shirt form and figure out what your proof of purchase will be.  They aren’t hard, but you do need to think about it just so you can take the picture or remember to keep the email.  And you have to have a proof of purchase of some form to qualify for the free shirt, so don’t forget this!!
  2. Before you start, take your before stats.  First up are the pictures.  Take the ones in the form and make sure you wear something that shows your shape.  You don’t have to wear a sports bra and shorts, I certainly didn’t.  But don’t go for the baggy, because then you can’t see anything.  Take your measurements and starting weight.
  3. Do the program – all 63 days.  Curse Shaun T out daily during this endeavor while praising him when you realize you are actually shrinking.  Neither the cursing or the praise will stop for 63 days, don’t worry.
  4. Repeat step 1 with your new after body.
  5. Fill out the INSANITY t-shirt form and email it to Beachbody (email address is on the form) with your pictures and your proof of purchase.
  6. Wait for your new favorite t-shirt to arrive.  While you are waiting, submit your results to the Beachbody Challenge.  Why?  Because for just filling out the info, you can win anywhere from $500 to $25,000.  For something you already did.  Seems like a no-brainer to me.
Easy enough right? Hopefully this helps someone who doesn’t know how to get their t-shirt 🙂

One Week of Les Mills Combat

So as I’ve been mentioning – I tried out Combat when I got home from Michigan because I needed a boost. Since then, I’ve been following the ultimate warrior calendar.  It’s a 6 day a week schedule with 30-60 minutes a day.  I wanted to discuss some of the workouts and how I liked them.

Combat 30:  This is a 30 minute workout that focuses on kicks and punches.  I felt super sore in my core and across my upper back/shoulders after this one for sure.  I liked how intense it was for a short workout – it ramped up rather quickly so it got to the point.  The immediate thing I noticed about this program from the first workout is that the low impact option actually is a good one.  Some workouts (INSANITY) don’t really have a low impact option and others (TurboFire) have them, but sometimes it’s too low.  This one was pretty good.  I use the low impact sometimes when my knees are bothering me, but aim for high impact whenever I can.

HIIT: Power: This workout is stupid hard.  Lots and lots of burpees.  Lots of them.  And squats.  As much as Combat 30 is focused on the upper body, HIIT: Power is a butt workout.  The weird thing about this one is that weights are used.  Not for the whole DVD, but in parts of it.  It is short, another 30 minute workout, but also intense.

HIIT: Plyo: Burpees, burpees, burpees.  Which I’m ok with – I mean they work.  I think at one point you do like 40 in one set, that kind of erases your mind.  It’s a 30 minute workout.  This one was weird to me because it seemed not really a HIIT or a plyo workout.  It wasn’t bad, just not what I expected.

Combat 45: Very similar to Combat 30, just a little longer.

Lower Body: So I thought this would be a strength workout…it’s not really.  It’s a cardio workout with more kicks then punches.  Oh and burpees.  I guess martial artists love burpees.  Okay, it sunk in by day 6 of week 1.  This was a hard workout and I did feel the burn.  I am not sure I would really consider this a lower body workout…more of cardio workout with a bit more of a lower body focus.  I do think it’s a good workout, just not what I thought I was getting by reading the name of it.

Combat 60: See Combat 30 description.  I will say that this was closer to the full class that I’m used to from way back in the day when I took combat at a gym.  I liked the DVD and it’s pretty hard.  There is a section at the end, the last track before the abs/pushup track, that kicked my butt that I loved – probably my favorite track of the program to date.  Lots of punches and cross jacks.  The kick tracks on this one are some of my favorite as well.

So right now I am on the 2nd week (did day 1, week 2 this morning).  I’m really enjoying it and now that I’m finally healthy and over this cold (I’m claiming it…even if it’s not 100% true yet) I want to try to add some activity in the evenings like I talked about a few days ago.  I am so ready to really boost it this month.  I took some photos this morning and I’m not really happy about it.  Yes it’s a little remaining bloat from that time of the month, but it’s also from the fact my eating has been meh ever since going home for my Grandma’s memorial.  I am really now back in the buckle down mode.  Beast mode if you will.  Let’s go.

March Madness

Oh yes, it is ON for March peeps.  My birthday is in April.  I already am the smallest I’ve been since I was 17.  I’m ready to hit my birthday looking as smoking hot as I can and as healthy as I can.  So it’s going to be an aggressive month with diet and exercise.

Eating
Clean clean CLEAN is the plan.  Better meal planning because the last few weeks have been meh with all the ongoings.  More vegetables, more fruit, more nuts, more seeds.  Less dairy, less miscellaneous snacks, less dirty junk.  Essentially, I’m going to go back to those favorite Ultimate Reset recipes and those other favorites.  I need more veggies in my life and in March I’m going to find them ALL.  Shakeology every morning for breakfast because I will need the help cutting cravings and that seems to be the only thing that does it for me lately.

Exercise
Les Mills Combat in the mornings – sticking 100% to the schedule.  I shouldn’t have tried it in the middle of this hybrid because I like it WAY too much to go back to the hybrid.  New stuff wins.  Always lol.  Adding in some of these short Fit Girl Army workouts as a warm up or post workout before the cool down burst.  In the evenings I will start taking at least 30 minutes to do something 4 or so days a week.  My new place I’m moving to in March has a gym there, so I may just go there and walk while watching tv (because we don’t have cable and the gym does, ha!).  Or add some heavy lifting in sometimes. I just need to get out of this habit of sitting on my butt for hours every night.  Especially since we are moving to a smaller place – I think this will be my way of giving the hubby some space since we won’t have our separate little domains anymore.

Life
Sleep baby.  I’m going to be in bed by 10pm every night, end of discussion.  Bed by 10 and up at 5:30.  One reason I’m deciding to do Combat in the mornings is that it’s a shorter workout for the most part.  I like that because it means I can sleep in a little longer 🙂  I also am going to really push to get the hubby to participate in my evening workouts a little so it’s time we can spend together along with time we can get fitter together.  I’m going to try to slow down a little bit on the weekends and take some extra time (like today – I’m taking a half day at work) to rest and rejuvenate.  I’ve been a busy madwoman lately and it’s starting to catch up to me.  I don’t need to do that.

Are you in for a hardcore March?  I’m on a mission this month – not just to improve my health and fitness – but to help at LEAST 5 people do the same.  If you are ready to be one of those 5 people who is taking on a similar challenge and would like me to coach you please send me an email healthyengineer@gmail.com.  There are some fantastic challenge pack deals to help you get started PLUS this is the last month for the chocolate and greenberry Shakeology at the current price.  If you don’t lock in Home Direct now, the price is going up $10/month starting in April.  You can cancel whenever you want if you don’t like Shakeology, and there is a 30 day empty bag refund policy, but if you have been thinking of getting started with it, I would highly suggest you think about doing that now to save yourself $10/month on the product + on HD there is no shipping, so you save another $12/month for a $22 total savings.  More if you decide to sign up for the coach discount.  Check it out on my Shakeology page or watch Tony Horton’s silly little video on it and shoot me an email if you have any questions about it or want more info on the coach discount.

Operation Size 16 – Entering the Home Stretch

It’s already February 21st – how did that happen??  Either way, I’ve been trying my hardest to get to my goal – of fitting into these pants – by the 28th.  I have 7 days left, so I’m in the home stretch of this challenge.  I didn’t feel like I made much progress this month at all, but that’s why I take pictures instead of listening to my inner voice.

I’m so close.  Like thisclose to these being wearable.  I could probably wear them now out if I really wanted to…I’m sure I’ve worn tighter and more ill fitting jeans, lol.  But I am just going to keep working until they fit RIGHT, especially in the back.  I’m going to really be pushing this week to see how much better I can get these to fit 🙂
I’ll be at home for my Saturday and Sunday workouts, so I will probably bring a DVD to do while there.  It’s going to be a hard weekend – lots of emotions, lots of family, and lots of out of my control meals – and I would like to not compound all the feelings I will have by doing lots of emotional eating and feeling out of control that will just make me feel worse in a different way and at the end just feeling horrible physically and mentally which isn’t the point.  I just want to keep something feeling “normal.”

Giveaway Winner!

Thank you everyone for participating in my first giveaway on my blog 🙂  I hope to do more of these as I go forward to share some of my favorite healthy and fun things with you guys.  Let me know in the comments what kinds of things you would like to read about or learn more about to help me figure out what kinds of things I can focus on to give you guys more info that you actually want.

So enough of that, nobody cares, you all just really want to know who won the giveaway, lol.

The winner is: Kelsey S.!

Please shoot me an email at healthyengineer@gmail.com with Shakeology Giveaway Winner as the subject and I’ll get these in the mail to you 🙂

Also for anyone who still wants to try Shakeology and didn’t win today, you can still get a bag with a 30 day refund guarantee if you don’t like it (even if the bag is empty) from my site.  I hope to do more giveaways in the future for Shakeology because I do believe it is an awesome product 🙂

I’ll be back a little later with my post on my Operation Size 16 update 🙂

Cleansing Breaths

Today, on a whim, I decided to do my own version of the shakeology cleanse.  I felt the need to modify the original cleanse because I still want to workout, so I did not want to drop my calories that low.  My goal here isn’t crazy fast weight loss, it’s just to kind of re-baseline from the Ultimate Reset.  In my ongoing processing of the changes to my life since the husband came back from working in TN, I realize that I need to kind of re-baseline.  Prior to shakeology and the reset I have done lots of short 2-3 day cleanses where you buy some kind of pre-mixed concentrate and have that every X hours for a few days.  That was my way to kind of reset when life was a little crazy and I need to get it together mentally.  Stop obsessing on food and start focusing on my diet du jour or just take a step back to get my brain together.  So this isn’t a new habit for me – just a new form.

The original Shakeology cleanse is pretty basic:
For three days eat the following:
Upon waking: 1 cup green tea
Breakfast: 1 serving shakeology with ice and water, no more than 1 cup of water
Snack: 1 piece of fruit
Lunch: 1 serving shakeology with ice and water, no more than 1 cup of water + 1 cup green tea
Snack: 1 serving shakeology with ice and water, no more than 1 cup of water
Dinner: Salad of 3 serving of greens and veggies, 4 oz protein (fish or poulry), and no more than 2 TBSP low fat dressing

I have never done this cleanse but people have really seen good results from it if you are looking for the basic cleanse recipe.  Mine looks just slightly different.  The main difference is that I am adding a lot more to my Shakeology blend and because of my schedule I’m moving things around a bit.

Breakfast: 1 serving vegan shakeology w/ almond milk, fruit, 1/3 packet vegan vanilla protein powder
Lunch: 1 serving vegan shakeology w/ almond milk, fruit, 1/3 packet vegan vanilla protein powder
Snack: 1 serving vegan shakeology w/ almond milk, fruit
Dinner: Vegan meal of my choice that is veggie based
Snack: Fruit bowl (I bought grapes, strawberries, and mangos)

I drink tea all the time anyway, so I’m drinking green tea and water and probably some other teas as well all day as I usually do.  I have a few teas that are very strong in flavor and don’t need honey for flavor so I will be drinking those this week.  I just need a little reset and I’m hoping this will give me that.  And if you wanted to try Shakeology, you might want to check out my giveaway…one day left to enter and you still have a good shot at winning!

My super hybrid is doing pretty great.  I was feeling really run down yesterday and missed a day, so tonight I’m planning on getting caught up since yesterday + today’s workouts total are only around an hour.  Then I get an off day tomorrow, which I need.  My grandma passed this weekend and I’m going home for the memorial services this weekend.  She has had Alzheimer’s for many many years, 15,  so I am happy that she is at peace now.  I’m doing ok, just ready to get home and give my mom and dad a huge hug.

Size 16 Mission and More

Today is the 3rd day of my new hybrid program. So far – I’m in love with it AND I’m already feeling awesome from it. I am glad I found it and took the steps to see if something else would work better for me. I have done 2 days of Chalean Extreme and I am sorry I thought it wouldn’t be that great before. I bought it at least 4 years ago after falling in love with Turbo Jam. Then I got it and didn’t have the weights and just never got into it. I’ve had it forever and just never picked it up again. If not for one of my fellow Beachbody coaches posting amazing progress on instagram I may have never actually picked it up. Anyway, what I am learning to appreciate about the program are the compound movements. The weight exercises are very different from P90x and the sessions are full body instead of very focused on a certain area. So it’s just totally different. I didn’t really appreciate that before trying them out. I’m thinking that this is better for me while losing just based on a few sessions and the way I feel afterwards. I think P90x is going to be amazing for me once I am closer to the end of this weight loss journey.

It was also fun to do INSANITY again!  I did plyo intervals yesterday and it’s JUST as hard as it used to be, which is the nice thing about INSANITY – it can’t get easier, ever.  I was able to do so much more than I could when I was in month 1 in November.  It’s kind of amazing how much more to me, because I felt like I was rocking it before, ha.  I didn’t really realize how much room I had to grow.  I want to do the fit test again one of these days to see how I do on that.

Now I’m heading off to the city to meet my friend for lunch.  We are going to a vegan restaurant so I’m excited about that!  But before I go, this week’s pictures from my size 16 mission.

This is week 1 to this week, so quite the difference.  I started doing more cardio and I can tell.  All the cardio programs I do are very ab focused, so I think that is why my stomach is shrinking so much.  I took these on Wednesday, and I’m pretty pumped for next week’s picture.  I can already see a difference in my stomach from the last few days, so I am really excited to see if I can pull this off in the next few weeks!