Making Choices

It has been a while since I have blogged. Although I have still been doing my workouts, I haven't kept up with this like I have wanted to. Now since it is a new year, I am going to try and start "anew" on here.

At some time or another in our lives I think we have all struggled with healthy nutrition and physical fitness choices. Speaking as a female, I tend to let my "emotions" get the best of me some days. I tell myself I deserve that little piece of candy. I deserve that extra piece of bread. Some days, when I know my husband is just trying to be my team mate and my motivator, when he mentions the words "wanna workout"...all I want to do is just pout, say no, and lay in bed reading all day. Like I have said before, we all need and want those days where we don't even want to leave the couch or the bed. There is nothing wrong with having those occasional days. It is when it turns into day after day after day that it starts to pose an issue. One thing that did hit me today was that I am not eating correctly if I am telling myself I "deserve" something. You shouldn't deprive yourself of nutrition. You shouldn't deprive yourself of the little things in life that you enjoy. I should implement moderation more and stop treating myself like I am training a puppy. I don't get to reward myself with food. There is more to life than food. Not to mention, I live in the south...everything we do involves food so I am sure that somewhere between Sunday-Saturday I will be at an event that has some kind of snack or treat involved. Everytime you get up off the couch you are rewarding yourself. You are rewarding your body with better circulation, strength, and endurance. Everytime you choose to eat veggies or fruit instead of sweets or chips, you are rewarding yourself with nutrition that fuels your body. You are giving your body the vitamins and nutrients it needs to fight off illness, depression (to some point...I understand there are medical issues that cause depression also), and fatigue. If you feel you "deserve" something...you are right. You deserve a body that you are proud of. You deserve a new outfit. You deserve to walk onto the beach in a bathing suit and NO cover up garment. What you deserve is happiness and health, not brownies and cupcakes.

"We are living in a world today where lemonade is made from artificial flavors and furniture polish is made from real lemons." ~ Mad Magazine

3...2...1 GO!

I woke up this morning at 5 AM to complete my workout. It consisted of the following:

50 Crunches

25 Leg Lifts

50 Bicycles

25 Squats

15 Sumo Squats

50 Calve Raises

100 Arm Circles (50 each way)

15 Push-Ups

1 Minute Plank

What's going to get your heart pumping this morning?

"It is exercise alone that supports the spirits, and keeps the mind in vigor." ~Marcus Tullius Cicero



Sunday Workout



Today's workout tested my endurance and and challenged my mind. I completed the following workout in 15:45. Not a time I am too thrilled with, but I can work on that.

4 Rounds of 10 each:
 Push Ups
Step Ups (each leg)
Pull Ups using the rings
Thrusters
then 30 seconds on the Ab Circle Pro

My hands are burning and even after using chalk, they are feeling a little busted up. My legs feel like jelly. While doing my rounds, my lungs felt like they were on fire. It was great. I fought my self to stop...to just slow down. I reminded myself of what I wanted...better physical fitness. Cuter clothes. To have legs that rock shorts :) lol. I let my wants erase my doubts.

"Pain is temporary. Quitting lasts forever." ~Lance Armstrong



Oh My WOD!

My WOD this morning consisted of the following:

My WOD this morning consisted of the following:

For time:
5 push ups
10 sit ups
15 squats
20 crunches
25 cobras
25 shrugs
20 crunches
15 squats
10 sit ups
5 push ups

I finished this in 4:07. It was a good, quick workout. My abs are already feeling it. Now I am going to make a healthy breakfast consisting of 2 hardboiled eggs (I take out the yolk just for cholesterol purposes), bacon, and a mini-pita bread. I need caffeine in my life so I will also have my morning coffee lol. I have been following workout and nutrition plans much like this and have lost 19 lbs so far. My goal for December is 20 lbs. I keep my eye focused on what I want for myself (better cholesterol, stronger body, and yes...cute thighs and a trim waist line) and struggle to not get distracted by over-eating. That is why I set small goals. 20lbs a month. Drink an extra glass of water a day. Try one new exercise a week. Small goals like that equal big results.

"Goals are the fuel in the furnace of achievement." ~Brian Tracy

Just Keep Swimming

For a month now I have changed my eating habits and my fitness routine. I have really have worked out more frequently and added intensity. My starting weight was 254. Yes, I am confessing my true weight. But now, 4 weeks later, I am down to 237. I still have a way to go, but I am closer than when I started. What changed for me this time? What was it that has caused me to stick to such a lifestyle change? I wanted it bad enough for myself. I am not doing this to make any one other than me happy. Well, that is a lie. I am doing this because I want to be a role model for my girls. My husband and I have twin toddlers. I want them to see that fitness is a way of life. I am excited about my nearly 20lb weight loss. That is encouraging! I hit some walls. Days I was too tired for working out. Days where cravings made me want to squeeze myself into the vending machine for just one morsel of chocolate. Everyone has a moment where they just want to let themselves go. It is getting back in and continuing to go forward that is what's important.

"You have brains in your head. You have feet in your shoes. You can steer yourself in any direction you choose." ~Dr.Seuss 



So Easy A Caveman Could Do It

My name is Beth and I am a recovering carboholic. I love all things carbs. Pumpkin bread. Donuts. Rolls. Pasta. You name it and if it has a starch then I love it. My body however does not. I can eat a biscuit and feel tired within 5 minutes. I also gain what seems like 3 pounds just from said biscuit. It took me a long time to "detox" and to realize that there are good carbs and bad carbs. I started listening to my body and realized that "white starches" are my enemy. I decided to eat cleaner. Once I almost completely stopped eating carbs, in addition to my 1 to 2 hours of cardio/weight training, I lost 70 lbs. In just under 3 months time. I know that isn't healthy to lose weight that quickly,but truth be told, I was on a medication for my PCOS (Polycystic Ovarian Syndrom) that helped my body to use the food I was eating as energy instead of turning everything to fat. In eating that way I discovered several things about my body.

1. Carbs cause my body to put my pancreas into overtime when releasing insulin.

2. My moods were much better and I had fewer "swings".

3. My cycle was regular and my cramps weren't nearly like they had been.

4. I had a ton of energy and motivation without having to take vitamin supplements.

There are just a few of the plus sides to eating cleaner. Now that I am working on getting my body and mind back into shape, my family is implementing the Paleo lifestyle. That means eating  the following:

Meat (No, I am not hunting and gathering like our ancestors did. I do enjoy deer meat and a few other wild game, but with a family that includes 3 year old twins and a full time job, I do not have the time to go out and hunt lol)

Nuts/Seeds

Berries

Veggies

Some fruits

Little starch

You will find that eating cleaner makes you feel so much better. You only have one body so why not take cae of it? I will say that during the "detox" phase of stopping carbs, I did feel tired and found myself craving bread like it was some kind of a drug, but replacing those starches with more protein, Omega 3, and natural vitamins and minerals replinished my body. I eat 6 small meals a day. For breakfast, lunch, and dinner I only allow myself to have 30 carbohydrates max. For the 3 small snacks, I only take in 15 carbs. I drink water, coffee, and tea. I don't use sugar but will use Stevia if I just need a little sweetness. There are several websites that offer recipe ideas and shopping lists to shop Paleo. I have posted a few of my favs.

Paleo Crock Pot Recipes- Time saving crock pot recipes

Caveman Strong - Paleo shopping lists, recipes, and more

Carb Counter - Great site that gives you the carbohydrate count for different foods and portions.

Low Carb Snacks - Different diabetic friendly snacks. Not Paleo, but good for those just following a carbohydrate restriction.

"Don't compromise yourself. You're all you've got." ~Janis Joplin

Wall-Balls, Kettlebells, and Rowing...Oh My!

Wall-Balls, Kettlebells, and Rowing...those are my three favorites. This morning I did a light weight workout with the kettlebell to warm my muscles up and wake up my cardiovascular system. I love how the kettlebell gives an all over workout. Hips, back, thighs, core...it works so much more than just arms. I can't explain it...just like most girls stare of pretty, shiny diamonds; I look at kettlebells and see something wonderful. I know that is silly, but I just love them. Wall-balls are another on the top 5 list. Doing a low squat and lunging a 10+ pound ball high onto a wall sounds fairly simple. Get into an AMRAP (as many rounds as possible) with them for time and soon you find that your legs begin to hate you. Your arms want to fall off. Your mind starts to tell you...just stop. But you fight through and you push yourself...harder...faster. Accomplishment feels so good. Then the next day rolls around and you are asking your spouse to push you out of the bed because you can barely move from soreness...oh wait that is just me! Ha! That is what I love about wall-balls. How they give me this overwhelming desire to kick their ass. Rowing is probably one of my favorite cardio workouts. I really have no good physical reason for it (besides the fact that it is good for your back, core, arms, etc). I just love it. Period. I think it is fun and a great way to get out aggression. Row 500 meters in under a minute forty-five and tell me you aren't pumped!

In the two weeks I have been faithfully working out and eating right, I have lost 14lbs. I will post my nutrition plan and my weight/inches in an upcoming post. Since I have started a regular workout routine, I sleep better. My energy level is amazing. I have found things that I love and that has made my "workout" seem more like self-induced abusive fun. Finding something that makes you happy is key. You have to make sure your want is bigger than your don't want. I want to improve on my wall-ball skills. I want to lift more weight on my kettlebells. I want to row miles upon miles. I want to be better.

"With the new day comes new strength and new thoughts." ~ Eleanor Roosevelt