When the word fat defined me, or did it?

Since, having my third child I have really struggled to get back to my pre-pregnancy body.  I have done extreme workout programs and followed strict diet plans and still have been unable to reach my goals.  I often joke that the scale must have broke when we made the long move from Washington to Utah.  Or that it must be the change in altitudes.  Anyways, the whole thing left me very frustrated and discouraged. So, a few months ago I rebelled.  In my head I decided that eating right and exercise must not really matter, I struggled with whether it was really worth all of the hard work and dedication.  So, I began eating the stuff I wanted and I ate whenever I craved something.  Let's just say I ate a lot of sweets! I was also not dedicated in my exercising it was more of a miss then a hit. I noticed I became more of an emotional eater and I started to loose some of my energy.  I also began to get a little bit more flabbiness. Especially, in all of my trouble areas.   I knew that I needed to get back to exercising, but I had excuses of being too tired or that I didn't have the time.  I also, knew that I needed to start eating better, but I  battled with the craving for that something sweet.

Then, one day someone mentioned the word FAT to me.  I immediately was hurt.  As soon as the word was said it was like a disease that spread throughout my mind and I started to let it define me.  I remember that same day trying to get a glimpse of myself in reflections of windows as we walked through the mall to see what my body had become.  To see what that person must see. Now let me clarify, I am not over weight,  but because of the choices I had made in regards to nutrition and exercise my body has gained around 8 pounds in three months and I am 16 lbs heavier then my pre-pregnancy weight. I am writing this because, I want to share that it does not matter whether you are 100 lbs or 16 lbs away from your ideal body weight, it is still hard mentally, emotionally and physically. I believe that most women struggle with their body image.

Even though we shouldn't, we compare ourselves with others and we do care about what other people think. It can cause a lot of emotional pain and stress. Personally, I became upset with myself.  Why had I let myself stop working hard.  All of the progress I had made was now gone.  Now, I was going to have to start all over.  I had to make a decision.  The decision I had to make was whether it was worth all of the hard work or not.  The answer is and always should be, YES!!! The answer is yes, not because I care about what someone has said or thinks about me, it is yes, because I am worth it.  My health, my energy, my happiness is all worth it.  I have wrote this before that the motivation needs to be more about health than physical results, the physical results are the bonus.

About a year ago, some of my friends had talked about getting together and exercising together, but nothing really came from it.  Recently, the ball has been set in motion to make it all happen.  I am really excited, I think when you exercise with friends it is a little bit funner and you definitely work harder.  Let's face it, no matter what size you are, exercise is difficult.  As your body gets stronger you can push yourself a little more, but it is still difficult.  What works with me is I first have to make the choice that I am going to set aside a time each day to exercise and I am going to get that exercise in. Then, I have to commit that I am going to go all out that I am going to do my best during the exercise.  Enduring the exercise is a must.  There are times during my workout that it gets really difficult, I feel as though I can not go any longer.  But if I endure until the end, then I feel the overwhelming feeling of accomplishment.  I am proud of myself and happy that I was strong enough to make it through and that I didn't give up.  So, did I let that ugly word FAT define me?  No, because fat is something that can be removed.  It defines the tissue that gives us rolls and dimples, it does not define the person. To remove the fat, it starts with making the right choice, committing to it, and enduring. So here is the plan for me and my friends:

We are going to get together twice a week and our focus is going to be cardio, abs and leg/buns. On the days we are not together we are going to workout on our own.  Here is a sample of a workout program with a spot to record progress and take any notes.  I love taking notes so I can look back and see what worked or didn't.  Also, I think it is great to make realistic goals. Set a day that you would like to accomplish your goal by and work towards it.  I find for me that short term, smaller goals work better. So, I would set a realistic goal to be accomplished in 30 days.

No matter where you live, I invite you to join our group of friends and to choose to make your life healthy, you are worth it.  You can follow along with our schedule either on your own or get a group of friends in your area and motivate and encourage each other!  Good luck and let me know how it goes.

***Disclaimer: I am not a licensed nutritionist or personal trainer.  The above methods are what I have found works best for me. We are all different, so what works for me might not work for you.  Always consult a physician before beginning any workout program.***

Let HEALTH Be Your Motivation

The past month I took a little "break" from exercise and eating right.  Why did I do this?  I attribute it to not having the right motivation and goals.  I became discouraged because my goal was to have the perfect body.  But, day after day of working out hard and eating right and not having that perfect body I became frustrated and tired.  The thing that I came to realize is, I will never have the body of the women in the videos. I am going to be brutally honest here and get a little personal, so bear with me.  I have carried and given birth to three beautiful children.  My body has changed.  I do not now and have never been well endowed, nor do I ever plan to go through the pain or the expense to be so.  My tummy skin has been stretched from pregnancy and may never completely be the same (which I consider a small expense to have children), though this may be the part of my body that genetics has been good to me.  It isn't my hardest part to loose.  My bun and thigh area is where the fat likes to camp out.  It seems to not matter how long or intense I exercise or how healthy I eat I will not have the firm, tight, lifted buttocks that you seem to see in the magazines and workout videos.  After this past month's hiatus I came to a realization.  I realized that my goals and motivation were all wrong.  I realized that what really matters, why I should exercise and eat right is to be HEALTHY.  I realized that every time I exercise I am making my heart, my lungs, and my body stronger.  I am not saying that all is lost with looking good, on the contrary.  As  I exercise and eat right for my health I will get the BONUS of my body shape improving.  It will not look like some other person's body, because it is my body.  But, it can through consistancy and having the right goals, improve and be the best it can be.  What matters is that I am going to take care of my body.  To exercise to be healthy.  To try to eat right because that is what my body needs to fuel it. (I must say that this is the hardest part for me, curse the person that invented candy and sweets.) So, now that I have the right Motivation of being Healthy, I need to keep that motivation in sight and not get blinded by comparison. When we compare ourselves to others we are not being fair to ourselves.  No single body is the same.  We all carry weight in different areas of our bodies.  We all have different metabolisms.  We have different emotions.  We have different body shapes, different genetics and different lifestyles.  As with everything about ourselves in this life, we should not strive to look or be just like somebody else.  We can not compare the way we look or anything about ourselves with others.  What we should do is: Try to be the BEST YOU, YOU CAN BE!  So with exercise, try your best, help your body be healthy and be the best it can be.  That is what my new outlook is going to be.  Good luck, BEING HEALTHY AND BEING THE BEST YOU!

Wisdom Wednesday- Workout Calendar Printable

Yes, I am still working out day, I just haven't been posting it.  I didn't know how many people really liked hearing about what I was doing. And I started to  repeat my workouts.  So, I have made this free workout calendar printable instead. It is more of a guideline of what I do. There is a line under each of the times so you can put what workout you would like to do.  I realize that not everyone has the same videos as I do and not everyone enjoys doing the same thing.  So you pick your cardio, sculpting, ab and leg routines.  Plan a head, be motivated, commit to it, keep the habit going, and enjoy it!  I know that for me there are certain moves that I really enjoy doing in a workout, so I look forward to those moves and really go full out and enjoy it when I get to them.

Here's the free calendar:

Some Cardio ideas:  Run/jog, walk(include an incline), bike, swim, dance, DVD it, Gym, Tennis, Make up your own (Jog, Jumping Jacks, Burpies, High Knees, etc)

Some Sculpting Ideas: DVD it, Gym, Free Weights, Machines, Resistance Bands,  Make up your own

Some Ab Ideas: DVD it, Gym, Make up your own (crunches, plank, hip lifts, bicycle, etc)

Some Leg ideas: DVD it, Gym, Make up your own (Pilates and toning exercise are great here)

Remember to be Safe!!!  Consult with a doctor to make sure you are okay to begin a workout. Do exercises with the correct form.  If you feel strain or injury stop and get things checked out.

I would love to hear what your favorite workouts are.  Please leave a comment!

Take Care Tuesday - Finding Motivation and Overcoming Discouragement when Exercising

I find myself at times struggling to be motivated to do exercise. Sometimes it is due to feeling I don't have the time, sometimes it is feeling to tired, and sometimes it is discouragement of not having the results I should be having.  So, how do we motivate ourselves to exercise and overcome these discouragements?

Feeling like I don't have enough time:  I have found that I am more motivated when I find a time to exercise before the day gets too busy.  It is so much harder when I know I want to workout for an hour and I look at the clock and see that lunch time is in half an hour. So, for me working out is better if done 1st thing in the morning.  I am even thinking about getting up before the kids go to school to get my exercising in, but that would also mean I would need to start getting to bed earlier. You might have a different schedule than me. You might wake up early to go to work, too early to get an exercise in.  If that is the case then pick a time that is going to work for you, it might be as soon as you get home from work you exercise.

Feeling too Tired:  Ok, sometimes I feel this way and I can either give in and go back to sleep and still be tired.  Because I find when I do this then I still don't have energy.  Or I can get up and start exercising and gain energy.  I have found that if I can just start, then pretty soon my energy starts to build and I can keep on going.  It is the starting, that is the big deal!  Also, think about how great you feel after you exercise.  I love the feeling I get when I am done.  My body is awakened and emotionally I am re-energized.  It also gives you a great feeling of accomplishment after each workout.

Feelings of Discouragement:  So, my body is not perfect! After being pregnant and having three children my body has changed.  I have also noticed that as my body gets older it doesn't seem to want to change as quickly.  So, what to do?  Acceptance... accepting the fact that it is going to take more work.  I had heard something like this somewhere, sometime: that it has taken your body (insert number) of years to get this way, why should we think that we are going to change in a day or a week or even a month. I think we need to celebrate the little changes.  I know that when I start to see or feel changes then I am definitely more motivated.  Also I think we can not compare ourselves with others!!  I am guilty of this, sometimes I look at the girls on the exercise videos and think, I am doing the program, why aren't my hips and buns as tight as hers, why isn't my stomach as tight, etc.  Well, we all have different make-ups, every ones body is different.  So, take that discouragement and change it into encouragement.  Think about how healthy your body is getting every time you exercise.  Think about how you can use it to get your emotions and frustrations out.  Stay persistent and consistent.  If you start to question if all of the hard work is worth it, remind yourself that it is! Think about if there is anything your diet that is sabotaging your results, then decide to eat more healthy.  Try to make your body the best it can be, not the same as the girl on the video.

My workout

Here's today's workout:

15 min cardio: Beach Body Turbo Fire Hitt 15

30 min sculpting: Beach Body Turbo Fire Sculpt

My workout

So today I didn't get in everything I wanted to.  But that is okay, some days are like that.  This is what I got in:

30 min of Cardio: Beach Body Turbo Fire, Fire 30

I did use the weighted  gloves and pushed hard, it was a great workout.

What else I wanted to do:

10 min toning

10 min abs

Some days might be busier than others and we can workout as long as we'd like.  The important thing is to make sure to get some workout in to keep the habit going.  Then get back to the longer workout then next day.

My Workout

Today I did:

30 min cardio:  Beach Body's Brazil Butt Bum Bum workout

35 min sculpting:  Beach Body Chalene Extreme Burn Circuit 1

I used 6-15 lb weights on the sculpting.  The bum bum workout is kind of like toning cardio.  I was sweating good at by the end.

My Workout (Tuesday day 8)

Here's today's workout:

48 min cardio: Punch, Kick and Jam by Beach Body & Chalene Johnson (Turbo Jam)

10 min ab: Ab 10 from Turbo Fire by Beach Body & Chalene Johnson

8 min toning: Booty Burn by Michele Rogers on Comcast On Demand

See I told you I would get around to doing a non-Beach Body workout.  It was a good buns workout.

My Workout (Monday day 7)

Today I did:

15 min cardio:  Beach Body Turbo Fire Hitt 15 class

40 min of weight training/sculpting: Turbo Jam's Turbo Sculpt (this is also a Beach Body workout done by Chalene Johnson)

I used 6-15 lb weights or the sculpting exercises.  They were just perfect for me. I love doing strength training exercises, I can feel my body getting stronger.

My Saturday Workout Day 6

Today's workout was a good one!  Here's what I did:

38 minutes of cardio: Beach Bosy Insanity Pure Cardio by Shaun T

19 minutes of abs: Beach Body Brazil Butt Lift Tummy Tuck

About 15 minutes of Leg Toning: Beach Body Brazil Butt Lift High and Tight floor with weights, but I didn't use the ankle weights today

Insanity is always a great cardio workout the push-up jacks at the end are a killer.  Tummy Tuck, is amazing. It is longer than most ab routines I do.  It definitely works the abs.

I didn't use the weights today on the floor routine because it was my first time doing it in a while.  I think you can get an amazing workout without the weights, especially if you control your movements and tighten and resist.

My Friday Workout Day 5

Today I did:

30 minutes cardio: Beach Body Les Mills Combat; Combat 30 Kick Start

30 minutes sculpting: Beach Boday Turbo Fire Sculpt 30 Class by Chalene Johnson

My arms are a little shaky after both these workouts. I used weighted gloves on the cardio and resistance bands on the sculpting.

My Thursday Workout Day 4

Wow, I am sore!  I love it!  Yesterday's workout must have been a good one.  I am embracing the soreness, because that means things I've worked hard and changes are coming.

Today I did:

45 minute cardio: Beach Body Turbo Fire 45 min Fire workout by Chalene Johnson.  This is one of my favorites, because it has fun music and moves.  I used my weighted gloves.

10 minute abs: Beach Body Turbo Fire Ab Igniter this is different then the ab routine I did on Tuesday. This one you use resistance bands.

10 minute toning:  Beach Body Brazil Butt Lift High and Tight Floor work with bands.

My Wednesday Workout Day 3

Today, I did:

29 min of Cardio: Beach Body's Brazil Butt Lift Cardio Axe by Leandro Carvalho

36 min of Sculpting: Beach Body's Chalene Extreme Burn Circuit 1 by Chalene Johnson

It was the first time for me doing the Burn Circuit ( it was a bonus I received with another workout). I  uses 6-10 lb weights.  Next time I think I could use a little more weight.  It was a good workout.

My Tuesday Workout Day 2

Today was my cardio, abs & toning day.  I did:

- 43 minutes of cardio : Beach Body's Turbo Jam Cardio by Chalene Johnson

- 10 minutes abs: Beach Body's Turbo Fire ab routine by Chalene Johnson

- 10 min toning: Beach Body's Brazil Butt Lift High & Tight Standing leg exercise with band by Leandro Carvalho.

Yes you see the theme... I have a lot of Beach Body workouts.  I do have some others, I just seem to like these the best.   There are other good ones out there that I will probably get around to.

My Monday Workout Week 1 day 1

My hubby had an idea that I post my workouts each day.  I thought about what a great idea that would be because it would make me more accountable for my workouts and let others have some ideas of what to do.

I recently finished a cardio program and now am excited to revisit some of the workouts I haven't done in a while and just mix things up.

Today I did:

20 min of cardio : Turbo Fire's 20 minute Low Hit workout (this is a Beach Body workout done by Chalene Johnson)

40 min of weight training/sculpting: Turbo Jam's Turbo Sculpt (this is also a Beach Body workout done by Chalene Johnson)

I had not done the sculpting routine in a while and I have to say I might be a little sore tomorrow, which I am kind of excited for.  I love being sore after a workout, because it means it is working.

I used weighted gloves for the cardio portion that I had purchased at a fitness store.  And for the sculpting I used 6 pound weights, which were just perfect for me today, because the last reps were challenging, but I was able to make it through the whole thing.

I would love to hear what workouts you do each day too.  If you'd like to share what your doing, please leave a comment!

Take Care Tuesday- Free Printable Workout Calendars

Yay- I just finished my workout program. Now I need to decide on a schedule of what I am going to do each day.  Here is a free printable of a workout calendar. I am going to make use of mine and map out what I am going to do each day and for how long.  Be specific of what workouts you are going to do. On mine I am going to have some 20-30 min of cardio and 30 min of sculpting/weights on Mon, Wed, & Fri. Then on Tues, Thurs, and Sat I am going to do 50 min of cardio and 10 min abs. There are a lot of fun ways to do cardio, decide what you enjoy and what gets you the best results!  Good Luck!! Let me know what kind of workouts are your favorite.

Free Workout Calendar Printable

Take Care Tuesday - Exercise, What Works...

Exercising is a part of my life.  I do it pretty much everyday of the week.  I allow myself to have a rest day on Sunday, where I do not schedule a workout.  But a lot of times as a family we will go on a little walk that day.  I am a strong believer that you need to schedule a time each day  that you are going to exercise and know before hand what you are going to do.  Scheduling is so important.  So, pick a time that is going to work best for you.  If you have children it could be before they wake-up if you find it hard to workout when they are awake.  If you work,  choose what is going to work for you, whether it be exercising before you leave for work or exercising when you get home. Just pick a time and keep with it.

Make a workout schedule.  It is so important to know what workout you are going to do and for how long you are planning on exercising.  Currently, I am doing a cardio kickboxing program which is on DVD, which has a schedule already for me.  This makes it so easy because I just follow that schedule that is already there.  But if you are not going to do a video, then make your own schedule.  I have found that works good for me, when I am not following a program, is I do some kind of sculpting or toning exercise three times a week.  I like to workout for at least an hour, so that is what I have planned for. Here is an example:
     
Monday- Cardio for 30 minutes (5 minute warm-up included), then Sculpting for 30 minutes (5 minute cool-down/stretch included)

Tuesday- Cardio for 50 minutes (5 minute warm-up included), Ab workout 10 minutes, 2 minute stretch

Wednesday- Cardio for 30 minutes (5 minute warm-up included), Toning for 30 minutes (5 minute cool-down/stretch included)

Thursday- Cardio for 50 minutes (5 minute warm-up included), Ab workout 10 minutes, 2 minute stretch

Friday- Cardio for 30 minutes (5 minute warm-up included), Sculpting for 30 minutes (5 minute cool-down/stretch included)

Saturday- Cardio for 50 minutes (5 minute warm-up included), Ab workout 10 minutes, 2 minute stretch

Different kinds of Cardio workouts: Kickboxing, Dance, Interval Training, Running, Walking on an incline, Biking, swimming laps or water aerobics, etc. (There are a lot of cardio videos out there, you can even find some free ones on the Internet.) I also think it is important to mix it up.  I have been doing this kickboxing program and feel that I am in pretty good shape. But I decided to go running the other day and my endurance was great, but I was sore after.  Different exercises use different muscles, so mix it up.

Sculpting can be done using weights or resistance bands. What I do when I am not in a program, is I use the different sculpting videos that I have and alternate with them.  So like on Monday I would do one and on Friday I would do another.

Toning can be used with resistance bands or not.  Pilates is a great way to tone.

Ab workouts... I love working my abs.  They do not take long to workout and get results.  It is best to work all of  the muscles in your abs.  So don't just do crunches for 10 minutes.  Mix it up and work every part.

I think the biggest thing is that you need to CHALLENGE your self!  If you are starting to think your exercise is easy then you need to step it up a bit.  If you are running and its a breeze, then run longer, or faster, or run on an incline.  Be intense in what ever you are doing, that is how you get results is when you give it your all.

Have a positive attitude.  If a workout is hard then say to yourself that you can do it.  Give yourself a little pep talk. Do not give up and say you can not do it or your too tired. When you accomplish something then be proud that you did it!  If you made it through a workout with out having to stop, be happy for yourself. If you ran a little longer then you did the day before, be happy for yourself.  If you are starting and you did your first workout, be happy for yourself!

Be persistent.  I sometimes get this attitude as I am finishing a program that I deserve a little break for doing such intense exercises for so long. This is when I get in trouble. I slack and then some muscle goes bye bye and some fat starts to come to visit and then it is like I have to start all over again.  So, being persist is crucial.  Yes, working out is difficult if you are pushing yourself, but the benefits are worth it.  So don't start to slack! be persistent and stick with it.

Make sure you are safe! As always check with your doctor before you start an exercise program.  If something starts to hurt and you feel injured then stop.  Nothing is worse then getting an injury and having to put working out on hold.  So be safe.