My Five Months lifting and "Eating the Food" 'progress'

My lifting and "Eating the Food" 'progress' thus far.

Here we go... *gulp* I started lifting in mid-to late January. I had to take it easy for the first month as I was coming off of a back injury, but I started lifting 3-5 days a week. Soon I was lifting 5-6 days a week with 1 hour workouts and I really really LOVE lifting. No cardio.
During April I started "Eating the Food" (not that I was really purposefully restricting anything other than grains before that, but I DEFINITELY wasn't eating enough because I just didn't know!)

In May I added some little bursts of HIIT cardio during my lifting, but took the workouts down to 2 days a week because I was on my feet all weekends for Ren Faire.  So while there isn't a LOT of progress from the second to third row, the fact that there wasn't much decline when I took over a month off from 5-6 day a week workouts AND upped my calories quite a bit... I think that says a lot.  

First row (Jan) I was 210 pounds, 41% bf and MISERABLE. My own body issues, but I was VERY uncomfortable in my skin. 

Second Row, I was working our 5-6 days a week and losing, 195 lbs and 35.7% bf

Third row: Today, ETF (ZERO restrictions), lifting 2 days a week, 198 lbs and 36.7% bf. 


Moving forward: Going back to 5 days a week lifting heavy things, because I MISS IT. Probably not much HIIT because I hate cardio, trying to eat more veggies, but otherwise ETF. I'm curious to see what happens. It feels like I didn't "lose" much progress wise on my month "off" and I lost very little strength on my lifting, so I'm happy. I'm on board with trying to do what makes me feel good, LISTENING to my body... all around, be it activity, exercise, food, everything.

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The BIGGEST change? I have no problem strutting my stuff in the little mini dress, even though TECHNICALLY I'm only like 12 pounds less than in the first pic when I would NOT leave my house without a big jacket/hoodie on, even IN the gym, even when it was literally 115 degrees outside! My WHOLE attitude has changed.

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I just realized that I will turn 42 next month!  I am feeling so great physically (other than injuring myself so easily!!!)... I love where I'm at in my head, with my self esteem and body image.  I hope everyone can learn to love themselves if they haven't yet... it is an incredible feeling!

Going Forward... the 2nd 12 Weeks of my transformation.

My 42nd birthday is July 23rd... I have Goals to reach by then!

That will be just a little bit past my second "12 Week" mark.  I have some goals that I want to meet, but mostly I want to make some new changes and habits.

During my first 12 weeks, I wanted to (A) Lose Fat & (B) Get Healthier.

I managed to:

1. Stop drinking alcohol (once a month instead of every night)
2. Stop eating grains (a 6 month goal, at which point I will gradually add them back in to see what/if anything bothers me digestive-wise)
3. Eat "Clean" six days a week (The main change for ME: cut out grains, sugar & artificial sweeteners)
4. Eat more protein
5. Celebrate one cheat meal/day a week as I felt I needed it (sometimes I ended up with a day of noshing on this or that, but most often I had one treat for the day and that was plenty!)
6. Workout with weights at least 4 days a week, usually 5-6
7. Increase my strength a LOT!
8. Start falling asleep by 10:00 instead of 1 or 2 am!!!  (this was HUGE!!!)
9. Start taking my supplements & vitamins regularly
10. accomplish a daily fitness/workout challenge every day each month
11. I've lost 17 pounds, went from 41% body fat to 35.7% AND lost lost of inches (around 20)
12. I have more energy, more focus and feel MUCH more comfortable in my own skin.

During my second 12 Weeks, I would like to add a few new habits:

• Try carb cycling
• Eat a LOT more fresh vegetables (spring is in the air!)
• Add in Cardio three times a week (starting with SMALL doses with HIIT on the bike & elliptical)
• Keep up the weight lifting, keep up the challenges and clean eating
• Lose another 17-24 pounds of fat, get down to 30% body fat & lose more inches!!!
• Find a better way to deal with stress

Non fitness related, but because I finally have energy and better focus:

• Paint something each week
• Work on my script formatting at least a few times a week
• Do something special, specifically for my husband each week
• Have a family dinner once a week
• Spend time with the kids doing something physical at least weekly

I will also start posting my workouts here at least when they change. 

I LOVE Weight Lifting!!!

I'm improving!!!  I did 95# on the decline bench press tonight... I was struggling, but I did 3 sets of ten! That's 20# up from my last time. My husband pushes me so much more than I would push myself!

We got to the dumb bell flyes and K. started with 25# and gave up.  He absolutely couldn't do it, so I gave him 20# and he said he couldn't do it.  So I went and did 10 with the 20# and suddenly he decided he COULD do it after all.  He's SO funny.  Seriously, he's SO comical, between the two of us and our sarcastic sense of humor... it would make a funny show :)  Anyway, I did 3 sets of 10 with the 20# and was barely sweating it, so Kainan had to finish off with two last sets using the 25#.  I gave him such a hard time... he's a good sport about it, thankfully :)

**I think that maybe I shouldn't have said, "Why don't I feel sore anymore when I work out?" this morning when talking to my hubby.

My arms feel a LOT less 'squishy', even though I haven't been able to do but maybe one bicep/tricep workout in the last MONTH due to my elbow.  I think my shoulders are getting more defined, though, and that is helping a bit.  I feel STRONG.  I LOVE IT.  I love the feeling of lifting weights, especially when I go up in weight from one week to the next.  I love it when suddenly something that felt really hard one week suddenly feels easy... I just feel so much more... OOMPH than I have before.

I LOVED doing Zumba and teaching classes.  I loved working up into a big sweaty dripping mess, and I hope to teach again, because encouraging others was awesome as well... but weight lifting is such a different beast.  I am really surprised at how much I like it.  I can do it when I am pissed off, I can do it when I'm happy, I can do it whenever and I can FORCE myself to do it and still push myself.  Its just DIFFERENT.  I'm so SO glad that I started.

I need to post here more and post more updated photos.  I'm seeing changes in ways that I've never seen before.  I'm VERY curious to see how this plays out...

If anyone is reading and has questions, let me know!  I'm hoping to keep updating here at least twice a week.  I am lifting weights 6 days a week this month and getting maybe 2 sessions of HIIT of about 15-20 minutes each week... at best.  I must say, I'm really slacking on the cardio!

Find me on my Fitspiration Over 40 Facebook Page for Daily Challenges and updates!

Day #16: Back & Biceps Adding New Workouts, More Weights...

Day #16:  Back & Biceps  Adding New Workouts, More Weights...

I have to admit I'm feeling a little discouraged from time to time.  I know that I'm improving, but its kind of depressing at the same time that I can't SEE anything.  Then again, yes, I actually can feel a difference when I put on my jeans.  My belly is definitely less... bloated.  I think its that time of the month again, so I'm just feeling extra sensitive to everything.  I HAVE lost weight, but even losing 6-8 pounds and I'm still heavier than I've been before 2012.  It is really difficult for me to adjust to being this big.  I am struggling with feeling *good* about my progress... although I do vacillate between being totally thrilled that my muscles hurt and I know that I'm pushing myself and then feeling like I'm not doing ANYTHING.

Have I mentioned that I'm a teensy bit of a drama queen?  

And I might (just might) be a little bit black & white in my thinking.  

Source: startnow.stockphotosweb.com via Byn on Pinterest

I MUST keep this in mind!!!

And in my case, I think I'm harder on myself, so much so that I might not even notice before friends do!

But, I've managed to NOT pig out, to NOT get chocolate and instead I've stuck with my gym workouts.  I've managed to still keep tracking on my google drive document, and it feels great to see my improvements over even just a few weeks.

I'm planning on keeping this weightlifting workout and adding just a little, increasing my weight gradually.

My thoughts for Phase Two is as follows (not necessarily in any order):

1. Back, Biceps & Abs
2. Legs & Abs
3. Shoulders, Chest & Triceps
4. Full Body Workout (Tabata Style)
5. Rest Day
6. Full Body Workout (Choose one from my Pinterest Board)
7. Rest Day

I am also adding a daily challenge for myself in February.  My goal is to get myself moving in short spurts throughout the day, rather than letting myself get used to sitting on my ass all day before a nice hard workout.

*Daily Challenge  (Get February's Squatting Challenge Here)

February Squats Challenge!!!

I love squats.  I love that they work SO many muscles at once and I can just do them in spurts when I'm already getting up to do something.

I found this challenge on Pinterest, but from all of the different pins, not one of the ones I found was actually linked to a blog post.  I found a link to this tumblr, but I must say I'm woefully inadequate when dealing with tumblr, so I still can't find this particular post.  Hell, I don't even know if that's something you can DO on tumblr.  (I said I was woefully inadequate!)

ANYWAY, I'm going to do this challenge for February.  I think I'll print out one for my bathroom mirror and one for my fridge so the kids can do it with me if they want to.

I'll be enjoying squats and working up the nerve for a bigger challenge for March.  Maybe planks or burpees?

Share your favorite challenges with me!

Day #10: Sick Day/Rest Day

So today was supposed to be leg day again.  Both Patrick and I spent the day with runny noses, plenty of sneezing and plenty of Kleenex.

For the good of our health, we took a rest day.

I spent the day resting, boosting my immunse system with liquid vitamin D drops.  I got them from my Chiropractor, mainly for my one child who is in public school to help ward off illness.  He's already used it a few times and it seemed to work wonders at fighting off that feeling of *doom* that you get right before a full blown sickness.

I'm living by this mantra right now (well, this is one of many) And boy, do I feel SORE!

What motivates you?  DO you have a favorite saying?  

I love Pinterest for inspiration.  As silly as it might sound, I find it motivational to peruse for inspirational sayings and motivating photos.  I keep a Pinterest *Fitspiration* board just for that.

If you have an inspirational blog/tumblr/pinterest, please share in the comments, I'd love to follow you... I can never have too much motivation!

Source: fitsugar.com via Byn on Pinterest

Trying not to get down. Fitspiration for Me

So I'm going on almost TWO WEEKS of having to basically sit still all day long.  I'm about to scream.  Or cry.  Or pull my hair out.

First I had a pulled muscle in my back.  After a week of sitting, I felt healed, so I did some squats.  Just a few each time I got up to use the bathroom.... and by that evening, I was in AGONY.  I had apparently strained something.  That was last Friday.  Now its Thursday and I'm STILL stuck in this recliner.  I still need help getting out of it!

In addition to sitting around all day, I can't even sleep in my own bed.  I've been crashing on the couch because our memory foam mattress is too... 'clingy' and it is nearly impossible for me to roll over or even get out of bed without intense pain.

So, I sit here, knowing that the small amount of time I was able to spend in the gym before this is just fading away and I'm going to have to start over.

My biggest challenge, as usual, is trying to stay positive and not beat myself up.

I think that will be my biggest challenge throughout this whole journey.  Even more so than giving up the sugar and alcohol, even more than sticking with the fitness aspect.  Just staying positive, not beating myself up and picturing myself as a worthy, capable person.

(source) Christine Case

Christine Case's transformation story really stood out to me!  I need to post this woman's photo and quotes in my house!  Look at her!!!  She is amazing!

So, I've been keeping up by learning even more about fitness, reading everything I can get my hands on, making a workout plan and putting a lot of planning into action.

Share with me... what motivates you!

Next week I will be well enough to upload my first healthy cooking video.  Let me know what type of recipes you'd like to see!

Day #4: Part Two: Late Night Workout

Because of our schedules yesterday, we didn't have the opportunity to go to the gym until 9:30 last night.  Since Patrick gets up as early as 5:30 in the morning, I didn't expect to get to the gym.  He surprised me by coming home and getting ready to go.

We went to the gym at 9:30 and I hit the elliptical for 20 minutes for a warm up.  I felt fine, but my HR is still getting higher than he likes it.  Then he had me rest to see what my heart rate recovery was.  These are his notes:

20 Min Cardio on Eliptical.  HR @ end of cardio *after a cool down 156.  HR @ end of 3 Min rest 126.  Need to improve HR Recovery rate.

Front Raise @ 8 Lb @ 20 reps, three sets

Lateral Raise @ 5 lb @ 20 reps, three sets

Lateral shoulder abduction on cable machine @ 15 lb @ 20 reps, two sets

Front Pull-down (opposite of lateral raise) on cable machine @ 45 lb @ 20 reps, two sets.

Plank on hands to failure.  1 min rest. Plank on elbows to failure.  1 min rest.

Leg raise w/ hands under lower back - 10 raises followed by hold for 30 count, 10 more raises followed by hold for 30 count, alternating leg raises (scissors) @ 20 count, hold heels off floor to failure.

Hip raise with feet on Bosu ball to failure.

Side leg lifts x 20 followed by hold for 45 seconds, both sides.

Reverse flies on 45 degree stand, 20 @ 8 lb followed by 20 @ 5 lb

Front flies on cable machine @ 30 lb to failure (about 35 or so).

Stretch.

(I wish I had the time on the planks and hip raises, although I'm sure my planks were totally pathetic.  I can not believe how much strength and aerobic fitness I've lost.  Its a little depressing)

My legs were cramping up a lot during the hip raises and the leg lifts, but I managed to get through it.  I'm surprised that I'm not more sore this morning.

Alcohol:  Still NO cravings.  What the hell?  I've apparently hit that perfect mind/body/diet connection and things are going so much more smoothly!  Whoo Hoo!!!  This is significant and I'm very very VERY happy about this change!  Read more about alcohol's affect on your metabolism/cheat day/leptin levels.

Anyway... onto today, December 20, 2012, Day #5 of my Awesome Transformation!

Day #4 of my Awesome Transformation

Insomnia:  So last night was a little better.  I was really surprised that I had no craving for alcohol at all.  I wasn't even terribly panicked that I had NOTHING to help me sleep, not even "Sleepy Time" tea.  This is a big BIG change for me.  YAY!  I was still feeling incredibly overly sensitive (my poor husband), but I did eventually get to sleep around 2:00 am.  The night was still plagued with dreams... over and over and over.  I kept waking up feeling panicked or frustrated... but I was still able to fall asleep easier than the night before, so still, PROGRESS.  That is what I'm looking for in this journey, continued progress.

I won't have the opportunity to go to the gym with my husband until 9:00 or later tonight, so I'm going to go do a short workout DVD with PiYo for right now.  Just in case he's too tired to take me later... I have to get something in today!

I just finished PiYo #3 with my 12 year old daughter Abyni!  It was only 35 minutes, but we were both sweating, and we made it through all of the exercises.  Granted, I had to do the push ups and the mermaid poses on one knee, but I did them all!  I get SO bored when I'm exercising, but with this, I found that I was surprised when it was done!

 

I can certainly tell that although I still feel really really tired, I still have far more energy today than I did yesterday!  I got some laundry going, the dishes put away AND did some fitness.  

Things are only moving up from here!

Tomorrow I think I'll start making some concrete goals and habits that I want to develop.

Day #2 of my Awesome Transformation

Yay! Today I stayed really hydrated. I kept my 51 oz. Cup filled with ice water or cold water and was drinking all day. By the time I went to the gym I was half way through my 4^th cup. That meant there was no cramping on the elliptical. My muscles were burning through the first 5-10 minutes, but then it was much easier. I got my 30 minutes in with little problem and I felt good.

Then we were going to work on legs, but my right knee is still a little... loose feeling, so I wasn't confident enough to do lunges. One of the leg machines were broken, so I did some machines that were like weighted squats and leg lifts.  I'm hoping to find the best exercises for strengthening my knees, as that is what sidelined me early this year.  I don't want to create any setbacks by choosing the wrong thing!

The last machine was freaking HARD.  I felt like I was going to throw up by the end of that.   Then I stretched for a while and we came home for some eggs and cottage cheese.

First Day at the Gym

After almost a YEAR off from working out, I am finally getting back to the gym!  I'm going to get back to myself!!!  (More on my backstory later!)

My upper body is SO sore!!! My husband aka Personal Trainer aka Patrick kicked my ASS at the gym yesterday.  Well, technically, I guess he kicked my upper body.  My ass didn't really figure into things.  I managed 30 minutes on the elliptical, even though my feet were killing me and I was listening to this horrific singer on The Voice... I still kept at it.  Then Patrick put me through several upper body work outs.  I don't even know what exercises I did because I was just in the zone and doing whatever he told me to do:)  I am going to start keeping track on fitocracy, though.  I want to see how far I've come 30 days from now and 60 days from now and... well, you get the picture.

I am feeling SO motivated and excited, though. I have been looking at body transformation photos from women over 40 and I'm inspired. I spent every minute at the gym picturing the "after" photos, especially when it felt like I couldn't possibly do another rep and felt like my arms were going to give out.

I didn't sleep worth crap last night. I didn't even fall asleep until 3:30. I do not know what I'm going to do about my sleep issues. I was hoping that the Armour would help with that, as that seemed to be a symptom that got noticeably worse around the same time as all of my other thyriod symptoms. I think that once I can get over the alcohol not being my sleep aid, the healthy slow carb/no grains eating plan will help tremendously with that. I just need to get through these first weeks without killing anyone. 

Challenge accepted.

Now its time to gear up for day two... lower body and maybe some cardio?  I plan to finish with some Bedtime Yoga that I found on this youtube channel and hope it helps with sleep.

I'm going to start uploading my own videos soon.  I'll be vlogging and doing some cooking videos with clean recipes as well.  Let me know what you'd like to see!