It’s the Monday after the holiday and as we all head back to work it’s evaluation time for Thanksgiving health and fitness goals:
For me, I was 100% on exercise. I sometimes had to workout late (10pm start = ouch) but I stayed on track and pushed hard.
For food I was maybe 80%. I did eat tons of veggies and my healthier options. But I also had too much mac and cheese (ironically not even on Thanksgiving – but Friday night. the man makes it 2x a year and I just went a little overboard), too many meals out (spent all day in the city on Wednesday, out shopping Friday, out for the game Saturday) and too much meat (I had meat 2x a day for 3 days in a row – big big change for me). I also skipped shakeology one morning, which is a disaster for me. Seriously. I don’t know why I do that…every time I do I really struggle with cravings all day. Lesson learned, I haven’t skipped again.
So now it’s Monday. The family members have all gone home (one with a ton of mac and cheese left overs), the football games have been played and my gym is now my gym again instead of the spare bedroom. So how do we get back laser focus after a holiday like Thanksgiving that is very much a food and sit on your butt kind of weekend? Four super easy steps, that’s how:
- Water. Like you are crossing Death Valley folks. Guzzle a gallon today. Why? A few reasons. One being if you drank a little more than normal (which is kind of typical during the holidays, especially when surrounded by family, eh?) then it’s time to rehydrate. Two being you probably didn’t drink enough over the holidays (I didn’t – I struggle at home anyway, and when I’m crazy busy cooking and entertaining it’s easy to forget to guzzle). Three being it will help you stay full while you bring your food intake back to normal levels (something has to replace that mac and cheese!). Four being – it’s just healthy for you and you should drink a lot of water anyway for life. Pick your number, ponder it over a glass of water. No flavoring of the water with anything in a packet either. Fresh fruit and/or veggies (like cucumbers) if you need a break from plain water.
- Eat Clean. Alright, it’s time to be a little strict on yourself this week. Check out Michi’s Ladder and stick to the top 2 tiers. Personally, I don’t do non-fat cheese, I stick to regular cheese, that’s my only mod. But I don’t have much or have it often. I also will be really focusing on building mainly vegetarian or vegan meals home and on the road this week. Lots of veggies and lots of fruit too. If it comes in a bag or box and isn’t onion, oranges, grapefruits…you get the drift – leave it alone.
- Train Mean. Whether you stayed on your exercise plan or not – today is the day to move. Doesn’t matter what you do, just sweat it out. I am still doing INSANITY and got my workout in today as I did through the holiday. Go move. Now. I’ll be here when you finish 🙂
- Sleep. Yes, you heard right. Sleep. I was so off schedule this week staying up late to hang out with family and waking up early to cook or watch football. I’m going to definitely focus again on my 7-9 hours of sleep a night like I usually get. Sleep is important for health, lots of studies talk about how people who don’t get enough sleep are more likely to have health problems and be obese. Combat that by hitting the pillow on time tonight. Figure out what time you need to wake up and try to be in bed 7-9 hours before that.
Something else to start thinking about this week – what are you going to do to keep it solid through the holiday calendar that officially kicked off last Thursday? For me, it’s INSANITY obviously. It is a 63 day program and will take me all the way through new years day so it is perfect for right now. What’s yours? I realize now how big a fan of laying out your workout plan for a long chunk of time, then working that plan. Beachbody programs
(all of them), Jillian Michaels Body Revolution
, and I’m sure tons of other programs, these are just the ones I’m really familiar with. If you can’t afford a DVD program or simply don’t want to spend the money on one – totally ok, you can DIY this. Sit down RIGHT now and plan out a program in whatever your exercise of choice is on a calendar. Then do it. Even if it’s Dance Central for exercise – print off a calendar for now through January 1st and write down every single day you will workout. Then daily cross it off. This is powerful – it’s the contract with yourself to stay on track and move.
Do the same for food. Time to think about your diet too. There are tons of options. Beachbody and JM programs have food books with them to help guide you. There are other in person options like Weight Watchers
. You can also take the opportunity right now to start the Ultimate Reset
, which you guys all know I think is just the best thing ever and totally changed me and my hubby. If you are not feeling me – add one good thing as you take away a bad thing. Example? No more McDonalds for breakfast – have something from home. One simple change that will go a long way. Do that every week an you will be on your way. There is a nice chunk of time to do it right now and especially if exercise isn’t your thing – this is the best way to get started on health. In general – diet > exercise for weight loss. You can’t exercise out a bad diet – but you can have a great diet with no exercise and be crazy healthy. So don’t just focus on exercise – focus on your diet while exercising.
I went for a run/walk today….it’s been a long time. But according to Nike+ I didn’t do so bad pace wise. I felt much better than the last one in June or so – those lbs I’ve lost the last few months are helping. Running is not my favorite activity mainly because I am too overweight to enjoy it. I mean let’s be honest – it’s not comfortable to run when you are not fit. It can’t be and if you say it is you are lying 🙂 It’s uncomfortable and hard and just ugh. But it works and I used to be a runner of sorts and I sometimes miss being that runner. So I’m going to try to become one again by walking and running occasionally until I can run more and more and more. Today I only ran about a half mile. And saying ran is a very generous description of a shuffle. But I feel the work I did and feel good about it. Good mentally. Destroyed physically. I tried to do some JM Trouble Zones afterwards to get some weight in…child please. My legs are a mess and my arms are tired too. Takes a lot of arm pumping to get this booty down the street. I did manage about 25 min though!
My taste buds are all maturing and becoming healthified. I ate at Ruby Tuesdays the other day. Just needed a break from cooking and wanted something different. Made a HUGE garden bar salad and had the tilapia trio. Only ate about a third of the trio (ate the rest just a few minutes ago for dinner). I then ordered dessert to go. I haven’t had dessert in over a month and I’ve been JONESING for some. Before I lose my mind in a pint of something awful, I had something small. The thing is – everything just tastes weird. The fish a little too salty and the dessert was mega sweet. Wow. It cured that need for something different and sweet and now I really just was ok. I guess my body is really adapting to this new eating style. That’s good. I walked right through the sweet stuff at the grocery store today (my store is shady – the yogurt/eggs/milk/cheese is across from the ice cream) and felt just fine. No cravings, no longing, no desire to get anything. This, this is a new thing. A good thing, it sure is easier to stick to eating veggies when the dessert isn’t calling out to you AND when you know it won’t taste as good as you think anymore.
Olympics – I’m such an addict. I mean I waited SO long to go workout because I was in the sports zone. Woke up and watched track prelims, then Serena (because really, did Sharapova do anything??), then diving and trampoline…more track…volleyball…more track. It’s ridiculous. I’m currently watching beach volleyball. It happens every 2 years now that I go into the Oly hole of no return….I love this stuff.
Today I did the Fitter for Summer 30 day challenge fit test to kick off the month of May with Bodyrock. I did a combination of the beginner and intermediate bodyweight tests, scores below
Beginner/Intermediate Mash Up Fit Test
Squat Jump + 1/2 Burpee 10/7/8
Pushups (all on knees) 17/18/18
Tricep Dips (off couch) 12/12/15
Abs (off couch) 12/14/14
I’ll be honest – yesterday I didn’t eat well so after I finished that fit test I decided to push myself a bit. I did JM body rev workout #4. I’m glad I did, I felt much better afterwards. I really do like workout #4 – it’s my favorite so far.
Last item of the morning – the bodyrock flow fit test. I’m very excited for the Bodyrock Flow program to kick off. I really do enjoy yoga and want to do more of it. I’ve never consistently done a yoga practice so I’m definitely hoping that the yoga takes the same 12 minute format so I can keep up with it.
Downward Dog – heels not on floor, back of legs tight
Pigeon – trouble getting into position with hips straight, hip stays high (need pillow), tight front leg
Dangling – hands on floor, straight legs
Standing Back Bend – very slight back bend, any farther makes breathing difficult
April 30th I did JM body rev workout #3. I didn’t hate it as much this time probably because I knew what was going to happen and I knew it was the last time I’d have to do it 🙂 Both of those things severely helped my attitude.
Also today was weigh in day AND measurement day. I just finished the fitbook 20twelve challenge so it was total body change check in time. Results were that I lost 18.6 lbs in 12 weeks along with 16 inches. Not bad, eh? I was really pleased with this. Even better – I reached my goal and the last week of the challenge I wore my old jeans out. All in all, I’m really proud of myself for pushing through. I set a very aggressive goal of 20 lbs in the 12 weeks so I was only 1.4 lbs short of that. I’m still working on my goals for my new fitbook, I’ll post them later this week.
I still am almost 4 lbs down from last Sunday. In the past week I’ve lost almost FOUR lbs while traveling around the northeast. People this included 2 4 hour car rides, 2 flights, meetings, and a trip to cheesecake factory. Losing weight on the road CAN BE DONE. It just takes some thought and some dedication. I don’t do my official weigh in until Monday morning and I’m heading off to a girl’s weekend to celebrate my friend’s upcoming wedding, so that number may change on Monday morning. I am not planning on going buckwild tonight with food when we go out. But I am saying I’ll probably have a drink or two which is not what I usually do. That’s the reason I woke up at 6:30 AM on a Saturday morning to get my workout in before I head out 🙂
Speaking of the workout – today was Workout 4 of Body Revolution. I liked this one way better than 3. I think the truth is that I just don’t like the all front side workouts (1 and 3). And in a shocking change – I can do the prisoner get ups. I think they are in 30 day shred, I could NOT do them. Now I can. I couldn’t do the right side with weights, but I could do the base exercise. The left side I could do with 5 lb weights. #progress
And yes, I like to use hashtags in everyday life 🙂
Tomorrow is a planned rest day, but I may walk or something in the afternoon after we get back from the bachelorette weekend.
Doing my weekly JM workouts. Today was workout #3. I didn’t like it, lol. I’m going to be honest – I really don’t like the program so far. Her weird combination of old school aerobics and yoga is just odd. And she never offers modifications for the workouts that are harder for us big people. Plank into crescent pose over and over….really? I never really get into the workout, I just get through it. I am sweating halfway through – so it’s not like I’m not getting a workout in, I just spend the entire time wishing I was doing anything else. I really have a love/hate relationship with body revolution. I get done and feel like I got a good workout and I’m very pleased with that. But I don’t get that post exercise high (or during exercise good feeling) that I get with some other things.
In other news – I decided my loose change jar was going to become my bodyrock equipment fund. It’s not a very big fund – I only have about $75 in there. But if I throw my extra spending cash (I do a cash based budget) in there at the end of every week as a rule, it should grow quickly. I am not sure what the best piece of equipment to start with would be for me. The dip station/equalizer would be fabulous b/c I have no alternative way to do those exercises. The sandbag would be great so I can use a little more weight and build strength. Those are my top two choices. The ugi ball would be really cool to have for those exercises, but of all the equipment I feel like this is the least necessary with what I already have. Or I can pay way less and get a medicine ball. I’ve even seen one with handles. I’m also considering making one from the tutorials I’ve seen online just so I can have the option to increase the weight as needed. To buy an ugi or medicine ball would mean shelling out cash every time I was ready to go up in weight.
Any bodyrockers read this and have suggestion on the best piece of equipment to start with? I do have a Gymboss already so that’s done. Also, if you are a bigger person – equalizer or dip station?
Michaels that is. Today I did my JM Body Rev workout for my goal with my body rev peeps. I’m gonna be honest. I like the workouts, but I don’t like spending 2-3 days a week on them instead of doing BodyRock. So how do I solve that problem? She does both strength training workouts (so workouts 1 and 2) back to back one morning. Boom, now I got my strength done and only lost one day of doing what I want to do. So the deets:
Jillian Michaels Body Revolution
Month 1/Week 2
Workout 1 and Workout 2
8-10 lb weights
I started out at 8 lbs last week, but I made the decision to up the weights for this week’s workouts. Reason being – body fat blasting. Over the last few months I haven’t been really eating a fat loss diet or doing fat burning exercise. Mainly cardio, lighter weight/body weight workouts, and eating way more carbs than I should. I’m losing weight, so it’s good. But I want to start working at diet and doing more lifting. I think I’m going to start putting aside $$ and get a sandbag for bodyrock soon so I can have some real weight (I’m using a bookbag or hand weights now, but that limits the amount I can use) for some of the exercises there. And I need to start watching my carbs. I have a busy social/travel calendar the next few weeks but after that, going to start consciously working on my carb intake. Nothing drastic or counting (I’m officially off counting anything except reps and sets), but just setting some goals to start driving down my processed carbs (not fruit and veggie carbs!!). I hope that will help really boost my results.