Although I have a lot of work to do the next few weeks, I’m super excited that I am where I’m at already for the spring/summer look (and feel) I want. I’m 5 weeks out from my first beach trip and instead of freaking out and just starting to shred in a hurry, I’m less than 4 weeks away from finishing a great program that is just now starting the cutting phase and have been building muscle all winter long.
May post some pics soon.
it’s nice to see all my hard work and dedication has payed off, 70lbs down i am the healthiest and lightest I’ve ever been. I still have some more weight to lose but this is my progress as of now.
10/15/10 (250+lbs) vs. 10/15/12
.. over 100lb difference. somewhere in the 140’s now :)
Been absolutely loving this weather in Pennsylvania. I have taken most of my workouts outdoors and the dog has benefited greatly from this. I will get back in the gym late fall and start on a heavy lifting program again but for now other types of strength training and outdoor cardio is king for me. I love the outdoors and will continue to mix it in throughout the winter when I can but I just need a break from indoors gym monotony for a while. It’s all about the lifestyle and I’m having no problem maintaining besides keeping the house full of healthy foods.
This past weekend I failed to do so and needed to stay around the house for some other responsibilities so I dipped in quality of snacks but am back on track again for the week.
Mid-week we’re heading back down to ocean City, MD for the hot rod cruise again with our cars and I’m really excited to go running along the coast again! Makes my soul so happy. We did a lot of work to my Chevelle this year too which has me super excited to go cruise with all of the other motor heads and learn even more.
Keep it real.
I took it easy over the holiday weekend with simple dog walks/jogs, but despite two cheat meals I’ve been eating clean and still maintaining strong. Today I had a stinky but delicious lunch of salad that contained onions, homemade basil, olive oil and fresh garlic dressing in addition to salmon. My office mates probably hated it but oh well!
I also grabbed an issue of Oxygen Magazine over lunch and an Odwalla protein drink for late afternoon snack at the office since I forgot my newly purchased protein power for my shaker blender.
As the weather gets cooler, I’m considering running on a trail my company has outside over lunch. I bought some dry shampoo this weekend that I think could do just the trick with my hair as I change back into meeting-worthy clothing each afternoon. In the fall I tend to do a lot of outdoor activities and then gear back into heavier weight-room style when it’s too cold to be outdoors. That indoor weather seems to last too long as it is.
This coming weekend will be wood chopping/stacking for my parents, which is a great workout. Next weekend I’ll be going up to my hubby’s hunting mountain and hiking with the pup (not in his hunting area though!). Feeling more trail running/hiking the next few weeks!
Bench: 85 lb x 5 reps
Leg Extensions: 100 lb x 12 reps
Barbell Squat: 115 lb x 6 reps
Bicep Curl: 25 lb x 3 reps
Lying Leg Curls: 60 lb x 10 reps
Stiff-Legged Barbell Deadlift: 70 lb x 15 reps
I ran 3.39 miles in 30:00. My first mile was 8:48. I was surprised and happy! It’s the longest I ever ran.
Was off track more than normal the past week with a busy travel schedule. Need to get back on track and really kill the gym the next 4 days before I’m in my bikini!
It’s nice having some “play” now where I don’t look like a cow in a week if I slip up. But, I know that is usually where I start to lose my progress; I start to feel good about myself and I slowly care less about nutrition. I’m not doing that to myself again!
Back on the fast track of low cals and lots of veggies.
I’ve been doing more circuit style training cardio boot camps to lean down before the beach. I gotta admit that although I’m seeing some slow weight changes with it, I’m not super happy with it. Even though I only have two weeks before my trip I’m switching up to heavy weights. I am happier when I lift heavy. It takes me less time at the gym (usually), and I love how my body looks more. Also, I lose more fat when I have more muscle and feel stronger and more energetic.
This has happened to me more than once now, and I chalked it up to other variables but I have been eating really well, sleeping well, training hard. Lesson learned.
Just wrote my upper body workout for tonight. STOKED. Moving onto more sets with less reps if I have to. I want to really challenge my muscles and pick up where I left off during my last phase of muscle building.
I’m getting ready to leave town tomorrow for my business trip and I looked into the gym. The all-in-one cable machine should do just fine in addition two at least two HIIT sessions in the 4 day trip (minimum). I’m trying to be realistic with my schedule and if I get two cable training sessions in with HIIT I will be happy and able to do some more this Saturday. I already have food packed and planned so I’m ready to go.
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.
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.
126 lbs, still plenty of leaning down to go! Proud of losing 21 lbs the healthy way.
A tan would probably help.