Thursday, February 27, 2014

The Body Fat Bet

12 weeks. Highest % improvement. $100 and bragging rights on the line. We had a trainer at LA Fitness take our baseline body fat. I was amused to see I had the same device. I'm at 42.7% and Vic is at 18.4%. Pretty much, if I stay consistent and work hard, I can hands down win since I have much more to lose. I'm all prepped for the week and ready to rock!


Wednesday, February 26, 2014

An Honest Conversation with Myself

5ams are kicking my butt. Its Wednesday and I am dead  tired.   But, I'm doing it! The prep the night before makes my morning much more enjoyable. After a power walk with Molly, I actually feel refreshed and ready to tackle the day in a positive mood. And I've hit my workouts this week.

What's the difference? I don't give myself options. I HAVE to get up at 5am and after work I HAVE to go to the gym. It seems,simpler in my head because now I'm not trying to think of several different scenarios. I never realized how much brain power I wasted doing this:

Night before: "I'm working out in the am"

AM: "I'm still sleepy, I'll work out after work because I really should get sleep"

After Work: "Molly's been in the crate all day, I feel guilty or I really just want a moment to relax on the couch. I'll workout when I get home"

Get Home: "I'm hungry. I want dinner"

So I'd make dinner, then needed digesting time and then it's 7pm. Maybe 1 out of 4 times, I'd have the willpower to go workout, but mostly, I didn't. Hence why I'm not at my goals.

Habits. I don't know why it's taken me so long to realize this. I think in some part of my head, I thought I was being flexible and not a "slave to a schedule", but really, I've just been counterproductive. The flexibility is supposed to come in 10% of the time, where there's a special occasion or last minute event, not every day (slaps head).

So habits! Two other bad ones are I'm always trying something new and I don't always finish things. Why?

I'm addicted to new. The beginning is always exciting and your motivation then tapers off. Things also get hard and new isn't so fun anymore. It seems boring and then I'm off to something else. I was addicted to running half's, you see that has tapered off because I went so extreme with it and hurt myself. I've been back running this winter and it makes me sad because the last thing my brain remembers is where I used to be. But, I did discover a happy medium. I like to run 3-4 times a week instead of trying to hit 5-6 times. It allows me to do bootcamp classes and my times were starting to improve before my stupid calf injury.

I don't finish things falls in line with starting new things. It gets hard, I get bored and/or de-motivated. Plus, I was reading an article about goal setting and realized that I come up with goals, but not the plan to achieve them. Coming up with goals is exciting. I'm in love with the idea of being able to do pushups, pullups, and handstands. How bad ass right? Especially for a girl! I wanna be THAT girl!
Ask me what I'm doing to get there......

*cue crickets*

Ironically, my trainer posted a video about how to progress to full pushups. There's actually a series of different exercises you can do a few times a week to work your way up. I know it exists for headstands (I have a yoga book) and sure I can google it for pullups.

Yup. Work your way up, as in a plan, with steps, and you start at step 1, not step 50.


Let's be honest. Work sucks. Nobody sits around and talks about all the little steps they take. It's not until the task is finished that we say "look what I did!". Depending on the friend, you may know the struggle. You may know about how they didn't get any sleep, but still got up to work out the next day. Or how they managed to stay healthy during a work function. (Its hard to pass up free alcohol or fancy dinners!)

Which brings me to the word commitment. Being committed is so different than just wanting something. I know it's different, so does everyone who speaks english. But I never considered what being committed means in terms of MY life and actions. I've had moments, where I was committed. I did well in the bootcamp challenge because it spoke to my competitive side and I wanted to win. I had the goal (win challenge) and I followed the plan (nutrition & workout) laid out by my trainer. 

But overall, I have not been committed and I have no clear plan = why I am not at my goals. 

>_<

You know what makes this shameful? I solve problems for a living and I'm good at it. And this my friends, is just another problem to solve! Wish I could've did my TBP or green belt project on weight loss.....maybe I will for fun.

(Did I really just have that thought? I need a vacation.)


Thursday, February 20, 2014

Preparing for a new Reality

I have a confession. My life has been crazy and I have been eating like a small cow. I'm anxious for my new beginning and also realizing there's a few more hurdles than I thought.

My new job requires a commute and I never realized how much that changes my entire routine. Instead of getting up at 630am, I now have to get up at 5am. Molly will be in the crate all day so exercising her before and after work is a priority. I also have to pack my lunch religiously since there's no going home or any lunch places close by. My breakfast will also be consumed in the car. Then I'm wondering when I'm going to get in MY workouts!?!

Next week is going to be the big test. I figured I needed a test run since this will be my life going forward. Might as well start practicing and who cares if I'm a little grouchy to people I'm leaving?!? ;)

So my plan is up at 5am to run or walk Molly then get dressed to leave the house by 7 and be at work at 8. My new job has an awesome gym so I'm going to take advantage of that either at lunch or right after work. Then come home to exercise Molly, prep, and find a little relax time (I hope).

In order to simplify my mornings, I HAVE to get clothes and lunch ready at night. I also HAVE to get my chores done on the weekend. For meals, I'm going to do some extra cooking on the weekend. I enjoy cooking, but when I have time to enjoy the process. I'm also buying a crock pot this weekend. Nothing screams "Shawna" like a pot where you throw everything together and let it cook on its own ;)

So I think I'm prepared with the major hurdles I see and playing to my strengths. Any tips are greatly appreciated!

Tuesday, February 11, 2014

Streak is over :(

I tweaked my knee the other day on ice while running with Molly. The swelling has gone down, but it's still tender. I went for a short walk today and felt ok. Planning a longer walk tomorrow. So streak is over since recovery is most important :(

I didn't hit my goal (25% completion), but I learned a few things about myself:

It's a much easier mindset for me to be active every day. There's no thought, just get up and go do... SOMETHING! It made me happier, I am sleeping better, and coping with stress. There's always something to work on whether it's strength, endurance, flexibility, speed, recovery, etc.

And instead of cramming them all in on workout days, I could spread it out and focus better. It's more manageable to walk in to a workout thinking,  "Ok, we're lifting. Or just yoga tonight."

I've learned that flexibility is key. Life throws curves and if I missed a specific workout on a certain day, I used to feel like I failed or had to start over. Some days, I didn't feel like doing what I scheduled, so I ran or did a workout video. That used to make me feel like I failed because I wasn't disciplined enough or I lacked will power to follow schedule. In reality, I still worked out, I'm not a professional athlete, so what if I changed my workout....I still worked out!

I'm learning to let go of the perfectionist. No one is 100% all the time, it's impossible and probably quite miserable. I am down 9 lbs AND enjoying life, so something is going right!

Sunday, February 9, 2014

Day 27


I rolled out of bed determined to get in a real workout before anything could change my mind. 4 mile run at the nearby park. I'm noticing that I have more leg strength from the butt challenge and that I'm seeing more 11 and 12 min miles. Getting strong:)

Day 26


Another walk at lunch. I had plans with my aunt after work and I didn't get my butt up to workout. Wasn't as cold today:)

Day 25


The weather outside was beyond shitty. I ended up going for a power walk at the mall. I made 5 loops in an hour. 

Wednesday, February 5, 2014

Day 24


Bootcamp! Then the butt challenge(arms had a rest day today). 

Day 23


Today was a craptastic day. I really wanted to just call it an early night, but I went for a run instead. I can't really explain why I had all these feelings yesterday...anxious, tired, excited, irritated.... but I wanted to get them out. I did an interval run and it was one of those "this is why I love running" runs. It was just me, my breath, music, and somehow Molly figured out today was a good day to behave on the leash. Everything just felt loose and good, like a well oiled machine. Must be all the yoga lately....I know understand why people who practice love it so much. It really is life changing! 

Tuesday, February 4, 2014

Day 22


Started off monday right with a run. Molly is starting to recognize my running gear by smell and goes nuts when I put my sneakers on. Don't blame her, sneakers mean run or dogpark. Also got in some yoga and arm/butt challenge. 

Saturday, February 1, 2014

Friday Weigh In #5


I ended January with a bang. 8.4lbs lost total. 
I exceeded my goal of 6 and that made me a pretty happy girl considering the crazy week I had. I think getting out every day and doing some type of exercise is really helping me to manage my stress. Some days, especially the freezing ass cold ones, are hard but I always feel better. I also noticed that I have slept very well this week. 

And look at my Calendar! Goodbye January, on to February!


Day 19


F*ck yeah it's Friday and 70 degrees! We went for a run and then hit the dog park. My little puppy was passed out at 8pm. I enjoyed 2 hours of peace last night :) 

Day 18


Had a interview today and it went well. After the stress of preparing and the interview itself, I had a huge headache. I went for a walk and then did some yoga. 

Day 17


I always feel like a beast after a good lift. Did upper body tonight and a little elliptical. 

Day 16


Tuesday sucked. I didn't sleep last night and had no energy today. Just went out for a long dog walk. 

Day 15


Monday, I hate you. Out for a 3 miler with the pup. Still feeling sore from that 10K (so sad huh?)

Day 21


Took Molly for a walk. I procrastinated all day because it was freezing and I was super sore from yesterday. End result? It was stil cold and windy as hell. I also did some yoga to stretch out my poor legs and arms. Should've did some foam rolling too.  

Day 20



Got it in at the gym! Arm/butt challenges followed by the elliptical. Then I treated myself to some sauna time (hence the drenched in sweat).