Tracked a workout for 1,446 pts

• Pull-Up:
  • 6 reps || assisted || 25 lb (+11 pts)
  • 4 reps || assisted || 15 lb (+9 pts)
• Chin-Up:
  • 5 reps (+17 pts)
• Upright Barbell Row:
  • 40 lb x 12 reps (+27 pts)
  • 30 lb x 12 reps (+25 pts)
• Arnold Dumbbell Press:
  • 12 lb x 20 reps (+51 pts)
  • 12 lb x 15 reps (+49 pts)
  • 12 lb x 10 reps (+46 pts)
  • Did 5 exercises as a circuit. (arnold, pushups, row, kickbacks, curls)
• Seated Cable Row:
  • 40 lb x 20 reps (+32 pts)
  • 40 lb x 15 reps (+30 pts)
  • 40 lb x 10 reps (+28 pts)
• Push-Up:
  • 20 reps (+39 pts)
  • 15 reps (+29 pts)
  • 10 reps (+19 pts)
• Tricep Dumbbell Kickback:
  • 12 lb x 20 reps (+30 pts)
  • 12 lb x 15 reps (+29 pts)
  • 12 lb x 10 reps (+27 pts)
• Seated Dumbbell Curl:
  • 12 lb x 20 reps (+37 pts)
  • 12 lb x 15 reps (+35 pts)
  • 12 lb x 10 reps (+33 pts)
• Dumbbell Side Lateral Raise:
  • 10 lb x 12 reps (+44 pts)
  • 10 lb x 10 reps (+43 pts)
  • 8 lb x 12 reps (+44 pts)
• Dumbbell Bicep Curl:
  • 20 lb x 5 reps (+29 pts)
• Boot Camp:
  • 0:20:00 (+208 pts)
  • HIIT on treadmill. Best high intervals yet!
• Front Plate Raise:
  • 15 lb x 20 reps (+12 pts)
  • 15 lb x 15 reps (+11 pts)
  • 15 lb x 10 reps (+11 pts)
  • Used my kettlebell.
• Standing One-Arm Dumbbell Shoulder Press:
  • 15 lb x 20 reps (+100 pts)
  • 15 lb x 15 reps (+100 pts)
  • 15 lb x 10 reps (+100 pts)
  • Logged 1 set for both sides. Is this correct still for one-arm exercises?
• Dips - Triceps Version:
  • 15 reps (+47 pts)
  • 15 reps (+47 pts)
  • 15 reps (+47 pts)

2552 pts to Level 18. I’m going to try and level up this weekend! 

At the beginning of yet another month, I just wanted to take a peek back at where my commitment started and where I’ve come so far. 

Mid November 2011 I weighted 147 lbs. I was flabby although I’ve always had decent muscle under there because I had been working out without the nutrition commitment (what a waste….). I got sick of putting in all that work with little results. Deep down I always knew if I wanted to be really toned I would have to eat better, but I always thought I could get “enough” results and keep eating a few junk meals a week. It’s not like I ate junk all day, but I had no control with portion sizes either.

At first I started to eat clean. No calorie counting or macro considerations, just started there. Switching my nutrition choices was a big step in self control and it felt good. I started eating based on nutrition facts only, clean and whole foods. I also kept everything within a portion size.

After a few weeks that became more normal to me and my initial results had me feeling like I wanted even more. That’s when I started to count calories. I used some online tracking and it really gave me a good perspective and held me accountable. I learned so much about nutrition, made my own decisions about what was right for me and what wasn’t, and learned a lot about real BMI, BMR and calorie intake. I did this for a few months straight and logged every workout. 

About two months ago, I started to tire of tracking calories. My ultimate goal was to make fitness a priority and lifestyle for myself, and I knew in that tracking calories might be something that would inhibit my excitement after a while. So, I decided that if I realized I needed to keep it up in order to meet my goals I would continue, but that I was going to try it without it first to make that decision. 

I had learned a lot about macros and nutritional needs with regard to how they help with certain goals. Armed with that knowledge and lots of pre-written meal plans that met my nutrition and caloric needs, I started to go by them and substitute items. That is how I live today. I’m still aware of caloric intake and its effect on fat loss or muscle gains, but I just choose a meal plan that I have on file or something new that matches my goals and I use it. I know now what my body needs daily to keep lean, healthy and energized and I just eat based on that. There are portion sizes and numbers (such as calories per meal/snack) in my head when I do it, but it’s still easier for me than writing down every calorie. It’s also made creativity in the kitchen more enjoyable so I know what types of food and nutrition goes into a dish, but I’m not agonizing over adding up every calorie. 

I’m happy with how healthy my progress has been, and although I’ve certain had my hungry days I never let myself feel starving. I eat a snack before bed every night. I work out almost every day and am active on rest days. I get up early most mornings and look forward to eating healthy and my workout. I have lost a total of 22 lbs of body fat and have definitely gained some muscle I’m proud of. 

I now live off of using Fitocracy for motivation and for new levels of fitness for myself and am always making up clean meals that my hubby will not find boring and it’s fun. I know this lifestyle and knowledge of clean eating will be great for our someday family as well.

Thankful for tumblr peeps, all the hot bodies I’ve stared at for motivation, workout gear motivation at every milestone, hubby and God for giving me strength and discipline.

Next week I will be away on business. I’m looking forward to seeing my colleagues on-site (we work remotely most of the year) and do some creative planning, etc. 

However, we are booked from 8am until 10pm every day. In addition to outside yard work this weekend, I’m gearing up to not only bring the proper nutrition but equip myself to prepare it daily for in the office. Two of the days I will be sitting in a room for training the entire day. I know the lunch they provide will have healthy options, but I need more snacks/small meals than that. Most of the later after-hours stuff is dinner and team stuff so I should have a break in between for a quick workout and snacking before I order healthy food out. 

Going to be interesting but I will be working hard to stay on track. Short week follows along with the beach!

So the last few weeks included a vacation and memorial day weekend. I did pretty good keeping up workouts and eating well on all of these, with just a few extra indulgences. My gymboss, resistance bands, and running shoes gave me plenty of what I need while traveling.

That said, I am proud to say I kept my weight where it was the whole time and as of this morning finally am 125 lbs. I’m not watching the scale but I do keep an eye on it from time to time. I have been doing more leaning down type workouts and meal plans than building as much muscle since the beach is approaching, etc. so I’m sure that’s contributing but either way I’m smaller. This week I hit training and nutrition hard and am really stoked about the results, especially since it’s becoming harder to take off fat at this point. 

That means I officially met my goal of 125 before bikini! Reassessing now. I would like to see more roundness in my arms and legs so will probably throw in some heavy weight sessions coming up too. Also more to whittle away at around my waist, particularly love handles. I could live with my stomach where it is.

Stoked to visit Target tonight. Might purchase a new bikini if I find one I really love… also checking out a shop with inexpensive home decor for the house and summer stuff!

Got my workout in at lunch today… it’s my rest day between workouts but I started my week a day late and skipped on Monday so I wanted to get some cardio in and killed abs too.

Beach in 2 weeks with my ladies!