What can I do today...

I know there are alot of people out there that are unhappy with the current state of their health, and I know that for most people it can seem like change is unattainable - its just too hard. I know this because I used to BE one of those people. At nearly 300 pounds, the possibility that I could ever be healthy, much less fit was unbelievable. It was exhausting just living day to day, and the thought of adding in exercise to my already busy schedule - just the thought of it wore me out. One day I realized that all I could really control is what I do today - I can't change yesterday, and I certainly can't predict what will happen tomorrow - today is mine and TODAY I WILL EAT RIGHT AND EXERCISE.

My reason for telling you this is to let you know that it IS possible to be healthy, and that you don't have to do it all at once. I've told several people this before, but becoming healthy after years of over eating and under exercising is sort of like recovering from any other addiction - you can only focus on TODAY, not on the rest of your life. So my challenge to you all is this...live your life in the present and worry about tomorrow when it gets here. I promise you will feel so much better for it...

Just for TODAY:

• CHOOSE to go for a walk rather than watching an extra hour of television or take the stairs rather than the elevator, but find some way to incorporate more movement into your day (even better stop procrastinating about joining the gym, using a gym you have access too, or that you are already paying for)
• CHOOSE to only eat fresh food - nothing from a box with preservatives and chemicals
• CHOOSE to drink more water and less soft drinks and coffee (shoot for at least a gallon of water today - yes that is on top of any coffee you might have).

The little things add up to great gains over time - we all had to take baby steps, make positive choices today and enjoy the feeling of accomplishment when the day is done!

Pushing Beyond Limits

So this past week has been interesting. I've been pushing myself harder in my lifting and cardio sessions, partially because I feel like I've backed off a little in the last few months, and partially to see how much I'm really capable of, and I have to say its been fun. The food issue has been a bit of a challenge on some days, and right on target on others - managed a 1lb loss for the week though, so I'll call that a win. Water is still up and down - I think I hit a gallon or more at least three days this week - looking for seven, but the days I teach are challenging since I'm in the lab (where I can't eat or drink) for 4 hours straight in the mornings. There is a way - and I have the will...I'll figure it out I'm sure.

I'm working with my sister to help my nephew with his training program. Turns out that in high school athletics the coach doesnt really pay that much attention to freshman. Seems a bit odd to me, I mean really - how is he supposed to get better if you just turn him loose on the weights with no information about how much to lift, when to lift, what lifts to do when. So, with some guidance and advice from Brad, I'm helping out via telephone and email - we're setting him up with a program and I'm really excited because during spring break he'll be coming to Louisville where we can lift together - and Brad and Chance have agreed to spend some time working with him and giving his some much needed guidance and knowledge! I'm super excited to be able to help pass on all the information they give to me.

Got solid cardio in 6 days this week - mostly treadmill as my hamstrings have been touchy and stairs or arc cause serious pain. Ran sprints one day, but with all the new plyo moves we've added for accessory lifts, my knee is just not willing to allow more than one day a week of running. Working the incline on the treadmill and boosting speed intervals all the way to 4.7 though...any faster and I'm at a jog (jogging at 15% just hurts, but I'm shooting for that this week)

This week started my heavy lifting week (5-3-1 week), still have heavy military press and deadlift to do, then deload starts on Thursday. Physically I'm really looking forward to the break, lower weight and lighter cardio for a week will do my legs some good. Mentally deload is always tough for me, I know its necessary, I know its important, I just wish there was a private lifting area for deloaders lol.

By the way - if I mention a lift/exercise that you are not familiar with, try youtube...they have most of these exercises on video :)

Lifting sessions for the week included:

Tuesday - Military Press (3-3-3+ Week)

1x3 - 70
1x3 - 80
1x4 - 90
Tricep Pressdowns - 5x10 50lbs
Lat Pulldowns 5x10 90 lbs

Wednesday - Deadlift (3-3-3+ Week)
1x3 - 175
1x3 - 205
1x3 - 225 (8)
Broad Jumps - 5x10 (3 carpet tiles - up from ~2 7/8...shooting for 4 next week)
Pistol Squats - 4x10 (these hurt like no-other - its basically a 1legged squat standing on a step, trying to touch the heel of the other foot to the floor)

Thursday - Bench (5-3-1+ Week)
1x5 - 100
1x3 - 110
1x5 - 125 (the first one was all me, the last four were assisted - actually hit fatigue with those)
Incline Press - 5x10 - 35 - went lighter on these because my arms were jello after the bench
Chest Supported Row - 5x10x2 - 45lbs
5x10x3 - 70lbs
I actually felt this for a solid two days after lifting...that's rare on bench for me, and I have to say I enjoyed it...yeah I know I'm a little on the sadistic side :)

Saturday - Front Squat (5-3-1+ week)
1x5 - 115
1x3 - 135
1x5 - 150 (hit full fatigue with these - legs will appreciate the off day tomorrow)
Glute-Ham Raise 5x10
Vertical Jump 5x10

Looking for a positive food week, at least 5 days with a gallon+ water, and solid workouts heading into deload. Working hard on staying positive!

Limits are in your head - your body is capable of more than you ever knew possible! Keep pushing forward!

Weekend Training and other stuff

Not been a bad weekend overall - a little too much salt and not enough water on Friday, a little to much coffee on Saturday, but all in all my food has been pretty good. Moving my off day to Fridays will be great going forward I think - I find that the more time I have to sit around the house, the more likely I am to "graze" on whatever is handy. Moving my offday to a work day means that I'm less likely to have that issue and weekends allow me some quiet time in the gym without the chaos of the day during the week.

My nephew competed in his second powerlifting tournament this week - and while he's struggling a little, mostly due to not having enough knowledge and coaching, we are working on fixing that problem. I'm really happy that I have the resources to be able to get him the help and information he needs...I know he'll be making progress in no time.

Planning on cooking enough food today to get me through the week - I find that when I get home at night the last thing I want to do is cook, so if I'm going to nuke something, I'd rather it be something that I can control quality and calorically. Black Beans and Rice and Chicken Polenta Casserole are on the menu for the week, along with some really fabulous veggie burgers and of course the staple frozen veggies!

On another note, I'm shooting for getting in a gallon of water by lunch time every day - I've been struggling with the water in take for a couple weeks now and need to really push for that. I spend alot of my days sitting at my desk working on my data for my research...no reason I can't get the water in on these days!

Anyway - here is the workouts I did yesterday and today - felt pretty good afterward, although my hamstrings and glutes are not happy today at all lol.

Saturday - Front Squat Training Day 3x3 week

bar only 3x10 (my hips were REALLY stiff...needed a little extra warm up to get moving)
105 3x3
120 3x3
135 3x11 (I'm going with the count that Sarah had since Brad was focused on spotting and I was focused on lifting) By the time I finished these my legs felt like rubber-bands. Could have probably squeezed out two more, but the bar was starting to roll off and I was worried about dropping it.

For accessory lifts - we switched it up and added in some plyo to increase my ability to explode out of deadlifts and squats - the glute ham raises hurt like you wouldn't believe, even more so the next day but boy do they work.

Glute Ham Raise - 5x10
Vertical Jump - 5x10

35 minutes on the treadmill
5 min 3.0mph, 3.5% incline, increase to 5% at end of 5min
10 min 3.2mph, increase incline by 1% each minute
15 min 15% incline, alternate between 4mph and 3.5mph each minute starting at the 15 min mark
5 min cooldown.

Sunday - Cardio and Stretching

Arc Trainer - 10 minute warm up 30% resistance, 4% incline 100-175 strides per minute

Stretching for my lowerback and hamstrings which are rediculously tight today
Stairmaster 35 minute Intervals

5 minutes - level increase each minute (Levels - 3, 5, 7, 10, 13)
5 minutes - level increase each minute (Levels - 3, 5, 8, 11, 14)
5 minutes - level increase each minutes (Levels - 3, 6, 9, 12, 15)
Repeat
5 minute cool down at level 3

Keep moving forward! You have the ability to change your life :)

It is all about making the Decision...

I've pondered writing a blog for awhile now, wondering if I had anything to say that anybody might be interested in reading. I've had alot of people over the last few weeks tell me that they have been inspired by the change I made in my life over the last couple years, and while I am honored by the thought, its a little scary to think that people look at me that way. I've decided to go ahead with this, if for no other reason than to keep myself motivated and to have a way to remember this journey down the road. I think that the best way to start this off is to give you a little background on where I was, and how I got where I am. The entries from here on out will be a little bit of everything - my daily training log, food log, motivational quotes - daily ups and downs. If it interests you, helps you feel less like you are the only one with the struggles, entertains you...then I've done my job and paid forward some of the help and motivation that I've recieved from all of the great people in my life. So here goes nothing...

Most of my youth was spent participating in sports, softball, basketball, volleyball...whatever the season, I was on a team - it was what we did as a family. I was active and really enjoyed being that way. In high school I started working, my dad got sick, and team sports gave way to other things, I became less and less active.

I found myself making excuses, I come from a long line of large women, I'm just genetically predisposed to being over weight, so why fight it? I told myself I was still healthy, perfectly capable of doing whatever I wanted to...my weight never stopped me from doing what I wanted to, at least that's what I told myself. I "dieted" occassionally, bought all the books and magazines, dreamed of being a thinner happier me, but at the time I was looking for the magic bullet. By the time I started my PhD two years ago, I'd become dangerously unhealthy - high blood pressure, high cholesterol, bordering on type II diabetes...and I realized that there was NO way I would survive field work and the stress of a PhD continuing along that path. It was time to make a choice.

Every day on my way to and from work I drove past an Urban Active gym. It was literally 5 minutes from my door. I had called and talked to a sales guy a couple of times, trying to decide if I really wanted to commit to the change. I had joined gyms in the past, well I had paid for memberships anyway - but they went unused. I knew that this time had to be different - this was an all or nothing deal. So I took the tour, filled out the paperwork, got my little membership key tag...and then I went on vacation for a week.

When I came home, I talked my little sister into checking it out with me - I had not yet actually attempted to work out in the gym - although I'd been a member for a couple weeks now. We went to the facility a little closer to her place (a much larger, nicer facility) and while she was on her tour, I spoke with one of the training directors. Each member is given 1 free session with a trainer...while this is generally a sales push, I had already decided it was a necessity for me. I HAD to have someone to hold me accountable or I KNEW it was going to be just like all the times before.

It was the BEST decision I have ever made - I was assigned Brad. I was REALLY nervous that first session - honestly I'd gone in hoping for a woman trainer (I wasnt sure how comfortable I would be working out with a good looking, young guy watching me in all my out of shape glory). I walked into that first session determined...I was DONE with the old me, done being unhealthy, and unhappy. I was also scared to death - I knew what was coming - the scale AND the measuring tape. I stepped on the scale and saw the numbers roll - I'd hit my highest weight, my body fat percent was in the dangerous zone. Brad, bless him, never flinched, didn't react at all - just wrote down the numbers and took the measurements. We talked for most of that session about goals and nutrition stuff. I had been reading a few books and was working on eating only whole foods - nothing that came out a box made it into my kitchen.

I owe alot to Brad - he pushed me and held me accountable. He showed me that I am capable of so much more than I ever thought possible. He calls me on my shit - when I slack he lets me know it. When I do well, he lets me know that as well. He refuses to take much credit for my progress, but I know that without him I would still be the old me, struggling and unhappy...he is an amazing trainer, coach and friend!

The training department at Taylorsville UA is an amazing place - the trainers (male and female alike) are supportive and helpful. I consider them all friends. I've recieved so much help and motivation, I don't know that I can ever truly repay them for what they do on a daily basis to make going to and being in the gym so much more fun.

That was over 1 1/2 years ago and today I'm a new person -

*Then, I was taking two blood pressure medications, one cholesterol medication and glucophage (basically what was keeping me from being a type II diabetic)
*Today - the only pills I take are vitamins and supplements...my blood pressure, cholesterol and blood sugar are perfect - and my resting heart rate is an amazing 46bpm!

*ThenI Swore I would never run
*Today While I don't like distance/endurance running I LOVE to sprint - 10-12 mph for 30 seconds at a time

*ThenI couldn't handle more than 5 minutes on the stairs or arc trainer at the lowest resistance and speed -
*Today 30 minutes is a minimum and I LOVE HIIT training (High Intensity Interval Training)

*Then, I could barely lift the 25lb bag of cat litter and it EXHAUSTED me to carry books...
*Today I'm training for Powerlifting competition and live to lift heavy weight

Along with the physical changes came mental changes - I no longer feel like the fat girl every time I walk into a room. I can spend time with my friends and not feel uncomfortable in my skin. I am happier than I've been in years!

Is it always easy? No. Do I occassionally slide back into bad habits with food? Absolutely. But I don't let those occassions stop me. Every day it is a choice - I choose to be healthy, I choose to be happy.