SuperMom 4: A Picture is Worth a Thousand Words

"Well, it’s out there now. Yep, that’s me on the internet. What did I get myself into? Geez, I look like that? Why did I do this? At least my head is cut off. Looks like I need a new sports bra, give the girls a boost. I have my mother’s hands. My butt doesn’t look too bad, but that tire needs to go."

Everything I typed in the paragraph above ran through my mine the minute Hallie showed me the picture. I never have liked looking at myself in pictures. Thanks to Facebook and Pinterest I have learned the correct poses and hand positions to help look my best self, or at least fake it. I can guarantee that my picture would have looked a heck of a lot different if I could have done my normal picture taking routine. But then you wouldn’t be looking at the truth. I wouldn’t have to see it either.

After mulling around the idea of my body being out there for everyone to see I began to think about why my body is the way it is. I know my strong points. They just get covered up by the little bad things that add up quickly. For example, my thighs are big, always have been. I have always liked my legs from the mid-thigh down. But that upper half, sheesh. Let’s face it; I will never have a gap. I don’t think I want a gap. After beating myself down I realized, my legs may be big, but they are strong. They helped me sprint and step hurdles in high school. During the summer I was a catcher. Squat workouts, no sweat. Leg extensions, you got it. Come see what I can do on the hip sled. I challenge you to a leg day with me. My butt has a nice lift and curve on a good day. Thank you lunges. Honestly, my legs aren’t too bad. They get the job done.

Arms? More like tree trunks. But when I look in the mirror and flex, it’s a totally different picture. I used to have a hard time with tricep pushups. One or two was okay, but five? No way. After working hard and doing a little at a time, I have worked my way up to where I can do five. And then do five more. You might see big arms, but I know what those big arms can do. I have to keep telling myself that most people have no idea what my body can do. I have to keep telling myself that I still don’t know everything my body can do.

Spare tire. Yep, it’s still there. The last thing to go. I realize that my chances of having a six pack are slim to none. I’m not oblivious to the fact that I have extra cushion that I don’t need. Some of that cushion is never going to go away without some kind of surgery. I have three C-sections to thank for that cushion, it’s staying. I know that if I keep at it some of that will burn off. That’s why I signed up for this. It’s going to take time. And by working hard and sweating a lot I’m earning more time. Woodchops and I are going to get real familiar with each other.

So, I guess this picture was worth it. It made me realize "my worth." It is a reminder of why I’m having a grilled chicken salad instead of my homemade spaghetti and garlic bread; why I reach for almonds and reduced sugar craisins instead of the Halloween candy. Water vs. Pepsi. Maybe after all of this I will compare the now vs. then picture. Those thousand words are going to be different this time around.

SuperMom 4: "This Girl is on Fire"

This Girl is on Fire

Come on. Everyone knows the song by Alicia Keys. I love belting out the chorus whenever I can. However this week, the words were a little different. Instead of "This Girl" it was "my butt is on fire, my calves are on fire, my back and abs are on fire, etc." You get the point. I was pushed this week in my workouts. And I was/am sore. I’m still feeling it in my lats from standing lat pulls and upright rows. Oofta. I squeezed that grape good. (For those of you that have never done any lifting with weights, imagine squeezing a grape between your shoulder blades. The muscle you are targeting is the latissimus dorsi, or lats for short). My oldest child made me laugh today and it hurt. Thank you woodchops.


The point system that I use to keep myself on track is getting easier to use. My strength points (weight room) were under par, but a huge improvement from last week. A few more tweaks this week and I will be on course. Cardio points were there, and the miscellaneous points were close. This week has a few scheduling conflicts with the workout routine, but hey, things pop up all the time and we have to learn to make the best of it.


Eating. Ah yes, my favorite pastime. I cut back on the reporting my meals to Hallie. I did fairly well in keeping my major meals on point. Midafternoon is where I start to waver. I have found that by keeping a bowl of almonds and reduced sugar craisins on the counter I will distract myself with a small handful of those instead of heading for the pantry. I have bagged up the Halloween candy and it is resting comfortably in the freezer.


Speaking of freezer, the upcoming snowstorm could wreak havoc on my week. My solution: my oldest loves to time me with my stopwatch. We will be doing our own at-home tabata, if need be, and I’m sure she will love it. Then again, she loves burpees. I could be in trouble working out with her. The treadmill will be seeing some Mommy time as well. Thank goodness for Netflix. 

I debated on whether or not to tell this next part, but I think I need to. For the first time in a while, I felt "skinny" the other day. I put on a pair of jeans, a pair that is still the size I’m trying to get out of, and there was no muffin top. My shirt, which was kind of snug, showed no bulge. My confidence level was through the roof. It was fantastic. I was on Fire, and it felt awesome.

SuperMom 4: The Amazon

   Wow, I can't believe how many phenomenal women have stepped up to be SuperMoms! They are providing inspiration for so many people, and that is amazing. Our next SuperMom I have nicknamed "The Amazon". She is powerful. She demonstrates such strength in the weight room that its down right unreal! Her presence is strong. When she stands in a group she stands out, and she's earned it. She worked her ass off as a farm kid growing up, and continues to work just as hard as a mom. She speaks nothing but the truth, and fears no opinion. I took it as a huge compliment when she volunteered for the SuperMom Project. I worked to design a program for SuperMom 4 that is tailored to her personality and needs. She is constantly on the go, volunteering for her children's programs and taking them to sports, so we are approaching her plan as many chunks throughout the day vs. one, big exercise chunk. She also has a great handle on nutrition, just needs the accountability. So starting off, she is highly accountable to me for her meals, and we will taper off as we go.
   But enough talk from me, lets hear it from The Amazon herself!

Dirty Four Letter Word

   Oh my.  Where to begin?  This is my first blog entry, ever.  To say I’m a little nervous and apprehensive would be an understatement.  So, if you can find it in your generous hearts to bear with me and look over the extra commas, run on sentences, and grammatical errors I would be forever grateful. 

   This week, and the half of the previous one, has been a big change for me.  You see, I’m in this

predicament because of a dirty little four letter word.  FOOD.  Here’s another one that got me in trouble, CARB.  I love them both.  Sometimes a little too much, and here I am because of them. 

 

Change #1:  Less bad food, i.e. bad carbs.  Sounds easy, right?  I learned very quickly that this journey was going to be harder than I thought.  I grew up eating meat and potatoes almost every day.  I didn’t have to worry about portions.  Now I’m making a conscious effort to reduce the amount of bad carbs, replace them with better carbs, and eat more green stuff.  All while making sure I’m getting enough protein and water. 

  Change #2:  More sweat, i.e. cardio.  This is a word I have never liked.  I still don’t.  But, if I want this to work, I have to do it.  Thank goodness for a wide variety of fitness classes.  I could hang out in the weight room, pumping iron, all day.  I would rather get hit by a bus than to run a mile.  That said, I have been getting my sweat on with no trouble.  Now I just have to keep going and stick with it.  I recently read an article on Sophia Vegara and I’m stealing her workout motto.  No pain, no cake.  I like it.  Fits me perfectly.

  This week of workouts have been a lot of circuits, intervals, arm work, leg work, and handstands. 

Pushups are starting to like me again.  I’m finding out that I’m stronger than I think I am, and I can push myself a little harder now that I have a goal in mind.  Thanksgiving is just a few weeks away.  I’m going to be in my old jeans come hell or high water.  I know what I have to do.  Thank goodness there is Hallie to give me a kick in the rear when I get lazy.  She is my key player in this game of weight loss/better food choices/getting my sweat on.  She knows exactly what buttons to push, and she knows how I think.  Accountability is a hurdle that she is helping me stride over.  Whenever I’m beginning to falter, she’s right there to help get me back on track.

 

This week I have my work cut out for me.  I have my set routine of classes that I will attend, and I will be rocking it in the weight room again.  I am going to do more exercises at home, earn more points, and improve my numbers by this time next week.  The good Lord willing, my family will stay healthy and huge obstacles will be at a minimum.  Until next time, wish me luck and happy healthy thoughts!

Over-Exercising, the devil in the wings

   Let me describe a scenario. You've made the decision, your resolve is set in stone. Everyday you start going to the gym. Maybe you went two or three times a week before this, or maybe you never went at all. But you're a beast now! You are going to two group classes in a row 5 days a week, or slamming that elliptical for an hour every day then doing enough abs to make Spanx a thing of the past. Who knows what your goal is. Lose 20 lbs in a month, finally get rid of that jiggly spot, regardless of the dream, with the amount of cardio and HIIT you've been putting in, you should be a stick in no time. Then you get on the scale and it hasn't moved. So you start eating only cabbage, or cut out all sugar and gluten. Problem solved. A week later, you step on the scale expecting big things, and it still hasn't freaking budged! One last balls to the wall attempt has you hitting those HIIT classes like never before, drinking those meal replacement shakes twice a day, and making that elliptical scream! Six days in a row! On the seventh day, you crawl out of bed, nursing a swollen joint, starving yet cringing at the thought of your two egg whites and protein shake breakfast because you could kill a bakers dozen of doughnuts in one breath right now. You slowly crawl to the bathroom, place one toe on the scale to zero it out, then with a deep breath, step on. One. Pound. Up. You swear at life, decide you have a thyroid issue, and that you may as well demolish the bagels and cream cheese in the back of the fridge because you've been dreaming about it for three weeks and what does it matter now anyways.
   What really happened? Odds are you don't have a thyroid issue, but most of us have hypothesized that at one point or another.
   1) The scale didn't move because you are retaining water. When you exercise your muscles, you create micro-tears that heal to build stronger, larger muscles. These tears also create swelling and water retention during the healing process in the same way an injury swells on the outside.
  2) The scale only relays your relationship with gravity, it doesn't describe your physical make-up. Some scales do state your BMI, but that's a useless number. What you may be missing is your body fat percentage. Your body fat percentage is taken using measurements of specific areas of your body and tells you how much of your body is made up of fat as opposed to muscle. You can be the same weight as you were when you started, but have lost inches in body fat and replaced it with lean muscle mass.
   3) Poor nutrition. The human body is a machine. It will do what it has to do to keep itself working. If you don't provide the fuel, either through cutting too many calories or withholding macro-nutrients, it will begin storing what it can and shutting down what it needs to to survive. In fact, if you cut out more than 500 calories a day from food and burn more than 500 calories in exercise at the same time, your body will enter starvation mode and begin storing fat and burning muscle.


   Combine all those with over-exercising and you have a snowball effect. Over-exercising is what happens when you don't give your body a chance to heal. It is a sneaky fiend and happens to the best of us. The most common indicators of over-exercising are fatigue during the day, decline in performance, getting sick more often (unless you have small children, which are mobile germ machines), and a general feeling of yuckiness (malaise).
   It seems frustrating, because you read/see/hear about people in the gym constantly, twice a day, and damn do they look amazing! So why can't you? Hell, you even see meme's spouting how  the dedicated and those truly determined to achieve put forth the effort to get in that damn gym every day. So why not you? The truth is, those people didn't start off in the gym every day, or if they did, they were supervised, advised, and had a plan of attack. They balanced cardio, resistance training, and flexibility training with proper nutrition and they listened when their body spoke. I've had days when I stopped five minutes into a workout because my body was just "done". When that happens, rest. Take a few days and recover. If you need guidance, contact a personal trainer, often times we can schedule one or two sessions just to help you work a plan of attack (we do more than yell at people, I swear!).
    Work smarter, not harder, my friends, and thrive!

The Final Week - SuperMom and Her Amazing Attitude

Day 18:

WEIGH IN DAY.   I lost 2.6 pounds, earning me my 10 pound star.  When I started weight watchers 15 weeks ago I thought it would be easy, it would just melt away.  After my week of revelations and knowing that I would be achieving another star, I thought about what I would say to the meeting about how I have been this successful.  Every time I tried to think of how to get out what is inside I cry.  As I have discussed this week, it has been a huge week of revelations for me.  I have realized many things about myself I was either too in denial to admit or didn’t realize.  My fitness is amazing, I can’t wait to continue.  My legs and butt are starting to have form, which would probably be my favorite part of my body, if I had to choose.  Eating right isn’t hard, but it isn’t easy.  It takes dedication.  Making sure I am eating items that go towards my goals for the day (main focus on protein right now), but continuing to follow my weight watchers diet.  It isn’t hard, but I do find myself eating or burning out on a particular food.  Chicken breast is my go to, I usually grill up 10 a week and then freeze them, I grab this if I want to snack or an early lunch or a quick add on to a salad at dinner if my family is making other choices.  I do allow myself for some less healthy choices from time to time, but really try to stay on an 80/20 or 90/10 balance. 

Day 19:

Today my shout out goes to Hallie, this wonderful program that she offers to people is amazing!  It really has changed my life, showing me that I can push myself and succeed.  I don’t think there is enough praise in the world she can receive to let her know how truly awesome she is!  She definitely kicks butt at her workouts.  I love the positive support he gives with also guiding.  I love hearing that my form is awesome!  It does make me aware of how I may have doing things wrong in the past and what I need to do to change them.  Adding in the extra exercise today is going to be tough, however knowing that I have the weekend off or at least light duty I am ok with it. 

Day20-21: Rest  

While I was told to rest this weekend, my body felt like it wanted to move.  I did end up going to the fair with my sister- to see Kid Rock.  I did almost 20,000 steps this day (Day 20).

Day 22:

This week I am working on my own for exercise.  I am going to repeat last week’s exercises, as I know something big is coming for the future.  Today, I again ran my 3.1 miles in about 38 minutes.  This seems to be a good time for me to run.  It seems to be getting a little easier; however I am starting to feel some discomfort in my knee.  It isn’t bad at this point, however does act up after and during running, hopefully nothing too bad.  I hit 110 g of protein today! I think I can tell when I don’t eat enough other days, because I crave it more and more.

Day 23:

I found it very hard, almost not able to complete a Tabata this morning, because I was by myself.  All I know is I was sweating.  Not much else to say about today, getting busy with starting the new job and anticipating new kids.

Day 24:

Another run day, the pain in my knee is progressing when I am running; I have a race on Saturday that I hope to not miss, as I have been doing a great job with training.  This week feels a little off as I am working on my own.  I am happy that I am still working out, but I do miss having that accountability though, I probably could push harder?!?!  This is my last week of freedom before the craziness of a new school year kicks off.  I really think that I am going out with a bang this weekend.  To keep motivation this week has been tough cause I know there will be no rest for me.  But I need to be active.  Food hasn’t been too hard as I am preparing for this weekend of probably not eating how I should, but doing the best I can with what I have.

Day 25:

Today I worked on some squats and push ups. I did several different types of squats, 3 reps a piece, also threw in some arms in there.  A little bit of everything.  I can’t wait to have Hallie back tomorrow for a butt kicking.  Today is my last day of work for the week, which I am thankful for.  I have had the last 6 months off of work, so jumping back in has proven to be difficult.  I know that I am going to be away from my family much of the next few days, which doesn’t thrill me either.  I walked for 20 minutes on my treadmill tonight before bed, because I just felt I needed a little bit more.

Day 26:

Here’s to the start of my busiest weekend in the world.  I have a wedding that I am in, as well as my Women Rock 5k run (bumming a little as I was supposed to run the 10K- my longest distance)  I started the day out well, working out with Hallie, which was kick butt as usual.  Then the running began.  Unfortunately I didn’t pack enough snacks and didn’t know that my time would be limited.  My nutrition for today was not good.  I didn’t stop to get fast food, but then I definitely didn’t eat enough.  My body was screaming when it came time for dinner.  I wanted to eat everything in sight, they had chips and cheese sauce out for an appetizer.  I refrained, and then ordered my pulled pork with no bun and no chips with a side salad.  I love the look I get when I order at a restaurant.  I feel a little high maintenance, however I am paying for the food and would like to be able to enjoy versus staring at the food I shouldn’t be eating. Let’s get real, I wouldn’t stare I would’ve eaten the food.

Day 27:

Today was my Women Rock 5K.  I ran it in 40 minutes.  The first mile was quick, but then my dreaded runners knee started acting up.  Mile 2 was tough, I pushed through mile 3 until I felt a pop and extreme pain.  However, I was not tapping out of the race.  I walked a lot more than wanted; I did run across the finish line which was my goal.  I must have been running funny because my hip started acting up as well. I iced on my way home and used panaway, because I knew rest wasn’t going to be on my agenda for the rest of the day.  I did stretch really well, too.  It didn’t bother me too much the rest of the day, standing in the church got to be a bit much.  But then dancing the night away was fun! I did 23,000 steps today!

Day 28:

Rest day, thankfully.  Although we did go to the state fair all day, so really no rest for me.

Day 29: 

Today I was so sore and tired; I think my crazy weekend caught up with me.  I took my bodies lead and used a rest day. I was in and out of sleep most of the day, which isn’t normal for me.  I honored it though.

Day 30:

Today I am back to the running, it is more of a walk as I don’t know how far to push my knee without injury, I really don’t want to set myself back.  However, I really don’t want to get into the habit of not doing it.  I want to be able to increase my mileage for my half marathon next year.  So anyhow, I can do three miles walk run in around 45 minutes, which I still think is pretty good, since I am focused on time.  After my crazy weekend I am getting back on my nutrition, I definitely can tell that it has been a little off.  I just don’t feel as well and sluggish.  This makes me happy, because I wasn’t feeling like I was missing out on too much, I thought I would be satisfied with eating some not so good foods at the fair or the wedding.  However it was opposite, I really haven’t missed unhealthy eating.  I feel better when I eat better, surprised, shouldn’t be but I was.  I also am happy to be back working out, again with this when I go too long without I don’t feel right.  This is weird for me because I have gone through phases of working out a ton, in the past, to being pretty sedentary.  This time my body craves the workout.

Day 31:

Today was a stormy afternoon, and I couldn’t pull my butt out of bed early to get my work out on, so I hung out with Jillian for 35 minutes. Ahhh how I missed her, NOT.  I definitely love my time with Hallie, because I have learned so much about form, which you miss out with when doing a video.  Anyhow, now that I am back at work, I am finding it hard to get my 10,000 steps in, unless I am running.  However those of you that have followed me, you know I am competitive and will march in place until I hit my 10,000 steps, especially since my husband has a fitbit. (can’t let him win- yes I am Monica from friends J)  As I am nearing the end of this program, I really hope you learned something as I did or it motivated you to make some changes.  I hope that you see that this is truly a journey and not a quick fix.  I make mistakes, I definitely am not perfect- pretty perfect though.  I love looking at it as one day at a time.  These changes didn’t happen overnight, so the correction won’t happen overnight either.  But know that you are worth it!  You deserve the best! You are a VIP!

Wading through the Bull Shit - The Plight of the Average Gym-Goer

  This morning I read a blog that I found inspiring. Was it the blog of the fitness model who eats only what she pulls from her own garden? No. I'd starve, my garden sucks. I can't even grow corn. Maybe the lady who lost 125 pounds and now swears by her $600 cleanses? Nope. It was the blog by the fitness model/trainer who stood up against CrossFit. It inspired me because he stood against it for the same reasons I do. I'm not the only one! It's nice, when you're standing in the least popular corner in the fitness world, to have company.
   So why do I stand against CrossFit? The same reason I stand against Isagenix, Advocare, fad diets, extreme diets, Insanity, Beach Body, Shakeology, etc., etc. Bring on the deluge of hate comments. It's cool, because here it is: They're Bull Shit. I think what most people fail to realize is that these "life-changing" companies do what corporations do best; target a specific market, convince that specific market that the company produces a need that cannot be met anywhere else, create a demand, and charge premium for that demand. If you think that any of these corporations are doing any of this for any other reason than profit than you are delusional.
   Lets start with CrossFit. I have the least beef with them, because they're not so much a breach of ethics to me as just a bit misled. I have good friends in CF (at least until they read this, then it will be "had good friends" I'm sure) and I will say they are some ripped people! It's the way they got there, though. Do you want your body to work 20 years from now? Yes?  Do you want titanium knees? No? Then don't do CF. The majority of their exercises are ones that should be done with caution and care to form. Never for speed. Never for a ridiculous number of reps. Kipping pull-ups, if you don't know what you're doing proficiently, can mess up your back like you wouldn't believe. Same with deadlifts, squats, muscle ups, etc. CF is supposed to train their clients correctly, they should be experts at form, but they're not. Like I said, most boxes are misled, rushing their clients into things they aren't ready for. If you want your body to last its full life span, treat it right. You wouldn't expect a car to last very long if you did 20 burnouts on it every day.
   Now to the "Cleansers". Ughhhhhhhhh, I HATE that word! That is the most bull shit buzzword in the fitness industry right now. Your body has been cleansing itself since the day you were born. It does not need a few hundred dollars worth of herbs and enzymes to do the trick. There is no "cellular cleanse", that is not scientifically possible. What happens, in fact, is that as the human body burns the fat contained in fat cells (the cells only shrink, they aren't destroyed. Only true starvation destroys fat cells), the "toxins" that are stored in the cells recycle through the liver and are flushed out by the liver. If your body truly "flushed" out all the "toxins" stored in it over a, oh, say 9-day period (Isagenix 9 Day Deep Cleanse) you would probably die.
      "What is clear, however, is that detox schemes — such as fasting or extreme juicing or herbal cleaning solutions — do not seem to make any difference in removing toxins. This might be a good thing, because a sudden, true release of toxins from where they were stored could send the body into shock." (Wanjek, 2013).
   The massive weight loss that occurs in participants in these programs is caused by the healthy eating spectrum of the program. What makes me laugh is the people who complain that they can't lose weight and then go home and down a couple of beers every night. (Nothing wrong with beer, I love it!) Finally, out of desperation, they pay big money for these cleansing programs, which instructs them to cut out beer every night. So they do, and magically the pounds fall off. All in all, they are paying big money for accountability. If you pay me that big money, I'll accountability the crap out of you! Just saying.
    Last but not least, as I stand up here on my soapbox, the sandwiches and the pyramids. Don't ask me if I want to sell Isagenix, because I guarantee I will go ape-shit on you. I cringe whenever I see "Beach Body Certified". Multilevel Marketing. Why not? That is, after all, the cash cow of  marketing. Ohhhh the money they make and the hearts they break! I will reiterate this one more time. The corporation does not care about you. They care about one more person selling their product and recruiting for them. In fact, the more people you recruit, the wider their reach, and they didn't have to do a damn thing. There's a reason "pyramid schemes" (illegal) and multilevel marketing techniques (legal) have a very thin line between them. Sandwiches, that's what I like to call the Exercise-Coaching-Fad Diet Combos. My favorite is Insanity + Coach + Shakeology. The trifecta of instant results, long term failure. All of these businesses pray on the person who couldn't make it work on their own, has become desperate, and can be motivated by the instant results. They also count on the failure that will occur once the user stops using their products. If they didn't, they wouldn't have a leg to stand on financially.
   So, now that I got all of this out of my system (I didn't cleanse!), what works? Hard work. I stand here confidently saying that I am a working mom who eats 80/20 (80 % healthy, 20% not-so-healthy), follows the basic guidelines of eating right, exercises on a daily basis using the correct guidelines (I'm not doing HIIT 6 days a week, I'm following a cardio/resistance training/flexibility program that any personal trainer will put you right in) and I train towards a goal. I love my body. It's not perfect, it's not 110 lbs., but those aren't my qualifications. My qualifications are on paper, because I studies and researched and tested to become a Certified Personal Trainer. I use science. Not emotion. I know what will hurt you, and what won't. That's the right way. Not the desperate way.
 

SuperMom Week 3: This Gets Deep

Day 12:

Legs and abs day, I went to bed this evening thinking it must have been a good workout as I sneeze and want to cry, a good cry at least knowing that I am making changes to my life and body. Today I had an additional 2 mile run/walk, that I did even though I was sore! These runs/walks are turning more into runs! I love running outside, but if I don’t get there right away in the morning it makes it tough. I do like running on a treadmill as well, but love the atmosphere outside. Let’s talk voices, for some reason lately my voices are nice, positively reinforcing my newfound respect to 6 a week workouts. This helps with motivating myself to go the extra mile. When it gets tough in a workout and I want to just give up, this little voice starts singing "Try" by Pink. I love music, I find it very motivating, there are so many great songs to choose from.



Day 13.

Rest day



Day 14

Run/walk. This week I am focusing on making sure I am eating enough protein, I did an assessment of how much is enough and it was recommended that I eat 80-149 grams a day of protein. WHAT??? I thought this seemed like too much, but when I broke down what I try to get in on a daily basis, I realized that I already do this. I am going to increase some as I have a pretty wide range of the recommended amount. It is nice that I have been doing weight watchers for a few months, because my eating is pretty good and under control. Of course I still have my moments I am not proud of, but I found that if I don’t eat that piece of cake I am craving now that in two weeks I will be eating a whole cake myself…. Can I get an AMEN! Of course the important thing to remember is moderation.



Day 15

Run/walk. 38.5 minutes for my 5k today!!! It wasn’t a race, but it was my normal run, however I think this is the best time ever!!!! I was at the gym and when I finished I threw my arms in the air and celebrated, then looked around to see if anyone was in there, NOPE. But really I wouldn’t have cared at all, I was on a high! I was so high that when I was stretching out in the sauna I shared my success with a little old lady that was sitting in there. She asked me why I have made the decision to do what I am. To those that know me I am pretty good about coming up with answers to questions, not very often am I left quiet. I did give her some answers, my kids, my health, my life. But then really thinking about it, I have fought with my weight since I was in middle school, this was the first time I realized what an eating disorder was. I would eat with my friends and then run to the bathroom to puke it up. I by no means was even close to overweight at this point in my life; however had the goggles on that told me I was. At that point I was also battling a skin disease that made me look different, so I really didn’t want to put on weight to have another difference. Then I move to high school where the girls are worried about if their thighs touch. When I was in cheerleading season I knew I was fine because I was very active, on the off season I would work more leaving less time to focus on health. When I graduated and went off to college, well you know what happens there 15 at least pounds. I did work that weight on and off when I would realize I gained a little I would restrict my food until the weight was gone. I was still pretty active at this point. Then bam met my husband, not trying to place blame, but I was comfortable, we went through a lot of fertility issues and had a few miscarriages. I bounced back from that, until I got pregnant…. Up to 32 weeks with my first I had gained 14 pounds, my last three weeks I gained 10 pounds a week (this is the reason he came 5 weeks early, pre-eclampsia). I took me two years and realizing the fertility didn’t work for the second time around for me to lose the weight. 35 pounds to be exact, then bam again I was pregnant. Since having my second child I have tried and done well with losing weight, but then lose my mojo. So long story short (well not really) this is why I am choosing to change my life style and not look for the fad. I have a history, which most of us do. But I want to change my future. I can and want to set tough goals to be able to attain them. I am competitive with myself, always wanting to go a little faster, push myself a little harder.



Day 16:

Halfway there, baby! Although I hope it never ends. Today was the first day since my babies were born that I showed my stomach to anyone, even my husband (interesting, huh?). This is a huge step for me, I have hated my stomach since my first child, never did I think that I would show people.... It is far from perfect, it may never get there, but it is getting better. This motivates me to continue the race to fitness. I don't think I have ever been this motivated for me. It all started with me stepping on the scale, a thing I do once a week at home and once a week at weight watchers, I obsess about this that is why I restrict access. Anyhow, I looked down and thought that can’t be right…. 5 times later, a battery change and the number stayed the same…. Have I really lost 5 pounds, no way. I have struggled to lose my first ten pounds with weight watchers. With this I am extremely close to my 5% goal. (small places to celebrate) 15 weeks to be exact. AND GUESS WHAT, it has been done the right way, no starving, pill, etc. Good ‘ole fashioned butt kicking! This is where I cringe and think of the people that have been telling me this the whole time, thanks family. Maybe I needed to hit rock bottom, a foodaholic (this has to be something)? I needed to admit that I had a problem first before I could find a solution. I really wish that this would have come long ago. However focus on the future, now is my time to rock this! My mom asked me why I was so successful this time, was it investing time and patience with a personal trainer, what was it? Again I am quick to answer and then reflect later. I am not looking for a fad diet or pill; I AM making changes all over. I am in a great job now that allows me more time to work out and do the things that I love. I feel at a good point healthfully, spiritually, emotionally, physically. I believe all of these things aided in my unhealthy choices, it was easy to have that comfort food because I had as stressful job, didn't feel well a lot. (I remember several times my husband getting on my butt because I wanted to nap all weekend, then it turned into not feeling well so I had to nap) The viscous cycle that is hard to admit when you are there. This is not my first time here, I am a thriver of sexual assault. Until I admitted I needed help, I didn't get it. Why do we hit home that is shows weakness to admit the small imperfections we all have? So why does it take rock bottom. Man if I could go back and know what I know now.... again no regret. This is why I am positive this is my time, this time is different.

I think that I needed to live before, try things that were rumored to work, and find out they didn't. I don’t regret, never, I won’t live that way. I think my experience has lead me to where I am today. I think the key is in my week of revelations that I needed to realize for myself, no one could tell me. As far as my workout went, it did. It feels good to hurt! I then went for a bike ride and a short walk!

Sorry guys this has been a week of revelation for me.... So deep. Enjoy! PS if anyone has questions about anything I share on my blog, I would be more than happy for you to get my contact information and answer any questions you have!



Day 17:

Today was not my day. My youngest son, Kellan, slept from 8:30 pm- 12:30 am, he didn’t go back to sleep at all. Originally my husband was going to help so I could make it to the gym, however for some reason I couldn’t go back to bed, so I stayed awake. I was ok missing my run today, because if I did it I am sure something would’ve gone wrong AND I don’t want to injure myself. I did however end up getting my 10,000 steps in, so a little activity. Tomorrow is my big weigh in…. Can’t wait!

Week 2: What is your "thing"?

Day 7:

Back to the grind, secretly hoping I was still not feeling well from the day before (come on 6 workouts in one week?!) However I was feeling better and knew I would kick myself had I not followed through with my run/walk. I was yazy (my son cannot pronounce his "l") and decided oh I will do it later, knowing that time would once again slip away from me. Finally after church and the Children’s Museum it was bedtime, I thought that I was in the clear. NOPE, after I put the kids to sleep, I hopped on my treadmill…. And did my 3 miles. I was pooped that night and crawled right into bed. I went to bed pretty proud of myself, because I very well could have sluffed off my workout, but I didn’t. This is all thanks to this lifestyle change I am in the process of doing. When I think of the "little voice" I am pretty sure I have 2, good and evil. The one that suggests I just wait or just eat the thing I know I will be paying for later. The good that encourages me, sometimes I find myself chanting (to myself) is, "I think I can, wait no, I know I can." "Think about how good it will feel later"

Day 8:

Run Day. Today I shaved off 3 minutes off my run time. This was a huge success for me. Let’s be real…. It is really more of a run/walk; I definitely have a love/hate relationship for running. I can go months and love it and then quit for months. Right now it is hate. I do it because I love the sense of accomplishment after I finish, but during is HELL. I definitely can rock it out when I have the right music. I set goals while I am running, lately it has been run the long side of the block and walk the short (about .25 run, .1 walk) I pick up my speed on the second round. After this walk, I went on a 3+ mile walk with a girlfriend. I was pumped when I reached my 10,000 step a day goal by 11 am. This is great because I am making up for the time when my fitbit died on me :/ Today there weren’t only two little voices, I swear there was a community. Don’t stop, remember the picture, do you really want to be that girl again? Think about that bikini for your cruise. You can do this. I tend to be pretty hard on myself which I don’t think it is bad. The reason is that I was too easy and looked what happened, first 10 then 20 then 40 pounds. I can’t look back now, I have worked too hard! I can only move on with my life, no regrets. One thing I do not regret is the fact that I am now able to fit into some large shirts and not squeeze, FIT! SO something is going right! Keep fighting the fight!

Day 9:

Woke up with a migraine today, I am either clenching my teeth so tight at night or I am getting sick, dang allergies. I cancelled my leg workout, and was immediately frustrated with my decision. I knew I would be getting crazy amount of walking in, as I spent the day at Valley Fair with my sisters. We were pretty good, we packed healthy alternatives to fair food, with the exception of our stop at a fantastic sub place in Maple Grove, Firehouse subs, hear of it? Terrible, I usually don’t like eating out without pre-looking up the point value, however did this time. Dang 25 points… yowzer. Well it only happens once in a while. We swam for 2 hours, there is an awesome wave pool, this was a workout I was sore. 16,959 steps for the day!!!

Day 10:

Today was my first day back at work in about 6 months, so I was a little nervous last night. I did get up early or did I really ever go to bed?? I got my run in. I was a little distracted with other things going on in my head to think about my run. Will this be the place; am I going to fit in? Overall the day went well, a lot of sitting which I have not been used to. I had to get up and move around many times. I didn’t get any other activity in for the day because I was exhausted from and almost 2 hour commute home…..

Day 11:

ARMS DAY that is all I can really say about it. Man she really kicks my butt. I never really thought Tabata was going to be enough of a workout, but man, it is. The pushups were tough, I can do them great while on my knees, but when I do the full version I fall several times. My arms weren’t as sore this time as they were last week, so progress I think. I ran off to work then. After work I really felt like I needed to go for a run, so I jumped on it. I went to the gym though because it is hard to run outside mid-day. I did my three miles in about the same time as Monday 43ish minutes. I then sat in the sauna to stretch and relax. There were several times that I thought; well this is a bonus workout so I can stop when I want. However I said that I wanted to do 3 miles, so that is what I did. I have to say I have been sleeping better, which is amazing, I was getting worried because I had started going to bed later and later and sleeping a little later as well. Now my goal is to get up around 6 and get my workout done in the morning. I do plan on going to the BCC for some evening classes, not sure what their schedule is. I can tell that I am making progress!




- SuperMom 3



   I was rereading these, because it's been awhile, and it's unreal to me that the woman who wrote these (especially the "6 workouts in one week!" part) is the same woman I know now. There's nothing wrong with what she wrote, but over the next couple of weeks, you all will be able to see her turn into the woman I call "The Gladiator". Physical fitness transforms people in so many more ways than weight. Exploring different aspects of fitness can be like exploring different aspects of yourself. Think about it, down at the very core of who we are is a instinctive, primal being. Maslow's Hierarchy of Needs demostrates this concept of basal needs in a widely accepted and demonstrated theory. According to the Hierarchy, before any form of a higher-level need can be met (such as self-actualization, happiness, feelings of fulfillment), the base level needs must be met. These include sleep, food, breathing, sex, then move up to safety of self, one's family, shelter, and health. The greater the number of basic needs met, the greater the transistion is up the pyramid.

Some humans are born with a body built to run, others with a body made for climbing, and so on. Look around you, none of us are built the same. Only our bodies know what they are designed for, and the only way to find out is to try different things. What I can guarantee is that when you find the thing that your body is physically made to do, it will fulfill a basic, primal need you may not even know you were missing but will never want to leave unfulfilled again. Many people try running, and most people hate it at first. After a while, their body either loses the excess weight, builds up the muscles that weren't strong enough before, and becomes the running machine it always was, or breaks down, because it wasn't built to be a running machine. But that same person may get into a pool and swim like a freaking fish because their body fits it. Pushing, pulling, running, biking, lifting, kicking, swimming, rowing, skiing, hiking, jumping, diving, fighting, meditating, the list goes on and on. There is not a soul out there who is not amazing at some physical ability, they just have to figure out which one. Once they find their fit, the other pieces will fall into place, and a whole new level of fulfillment will be achieved.

   Don't believe me, ask a marathon runner how happy they are. Ask a triathlete if their life is different than before they began. Ask the volleyball enthusiast/engineer, the fitness competitor/science teacher, the black belt/daycare provider, or the row team captain/stay-at-home mom if their lives would be the same without their sport. These are all real people I know, doing the things that made them who they are. What is your "thing"? If you don't know, right off the top of your head, than you haven't found it yet. So go out and find it. Throw practicality, fear, and doubt to the side and do that crazy "thing" that's been in the back of your mind for so long. That could be it. You'll never know, unless you give it a shot.

Week 1: SuperMom 3

Day 1: I ran 3 miles tonight, wanted to do at two, even talk myself into thinking it would be OK because I ran in the Dirty Girl this weekend. However when I hit two I told myself that if I did two, why couldn't I do one more measly mile.... Well I did it. Then after my cool down I felt like I needed a little more, so I walked a mile with my son. I slept so well, which is something I have struggled with more recently.


Day 2: I felt great this morning after my run, I did stretch right away in the morning, because I was a little stiff. I missed my Skype workout, because I went to Twirl at my church, so I did a prescribed circuit training, whew! I don't like mountain climbers, I think this is due to my belly fat. I will do them!!! I love planking, I feel it in my whole body!


Day 3: Today was a run day. After the first two miles it was tough to speed up, I did the best I could. I hope to be able to work up to a little faster. I am sleeping much better because I am working my butt off! I am feeling better, more energy, only a little did when I wake up. But I have noticed that since I have turned 30 I am always a little more stuff in the morning, ugh.
Also on day 3 I took my kids to the beach, we rode bike (well I ride bike) I packed everything into our bike trailer, including lunch, and 80 lbs of kids!

 Day 4: today was arms over Skype. Yowzer! I pushed through it, was happy when it was over. Later we went for a long bike ride, this time my husband ride with the kids. My arms were pretty sore, I stretched very well! I used some pain-away to help with the soreness. It was nice to hear about good form! At weight watchers I was down another 1.6 pounds. Only 1.6 until I get another 5 lb star!!!

Day 5: Did Jillian Michaels ripped in 30 week 3. She is my go to, love her. I could have tried harder, but made it through her workout. Ended up going on a date with my husband. I didn't really want to have a drink, but really it was amazing. Because I usually course not to drink my points I was pretty tipsy after one, so two more went down easy.

Day 6: down with a bug. Ick. Not so much activity today.


      - SuperMom 3

SuperMom 3: The Gladiator

    So we've concluded the 30 day challenge with SuperMom 2. She is currently working on a 9 week plan I provided her and will continue to update us on her progress! As I've said before, every SM is different. SM2 has a positive energy and a brightness that lights up a room. Being around her is like sitting by a campfire; warm, relaxing, and instantly fun. No wonder she is such a fantastic fitness instructor! Working with her has the same effect; she draws out the best in every situation and uses it to feed her flame and the spark in those around her. Her internal motivation is inspiring and proven. Over the course of her 30 days, SM2 faced a few obstacles, primarily injuries. The first, chronic plantar fasciitis. After making a few adjustments to counteract it, she was back on track, but during week 3, she tripped and had a nasty sprain to her ankle. We worked around it as much as possible, but cardio was mostly out of the option. So SM did what she could; she watched her nutrition, worked on her strength training, and kept a positive attitude. By the end of week 4, SM could report that she had lost several inches off her waist, her arms, and felt a nice difference in the way her clothes fit and a surge in confidence! Pretty awesome for 30 days! Injuries, obstacles, those are all real life. How you work with them is what matters. She didn't shut down, or give up. Even now, with the sprain still taunting her, SM is working hard on her 9 week program, eagerly waiting to start up cardio again.
   Now on to SuperMom 3. I've been working with SM 3 for a month now. The best way I know to describe her is as a gladiator. She is ferocious. Don't get me wrong, her personality is sweet and kind, but in the undertones is a fighter. She constantly competes with herself, like the person she wants to be is pushing her and delivering that last rep. She wants to win, and each victory makes her hungry for more. Her journal is the most personal yet, and the farther into her journey, the more she opens up. Introducing SuperMom 3:


"I am a 30 year old mom of two. I am a special education teacher and an advocate for the Central MN Sexual Assault Center. Along with my family and friends these are two of my passions. I have struggled with being over weight for many years, I have done everything from short term weight loss programs (Herbalife and Advocare). In 2012 I lost 35 pounds, because my fertility wasn't working and instead of obsessing about getting pregnant I turned my focus to fitness. As soon as I lost the weight I found out I was pregnant with no fertility, whether it was not obsessing or the weight loss we will never know. When I step on the scale I get sick to my stomach, I want to be fit for my children, I want to be able to run and play with them for many years and some day grandchildren too. I know my weight didn't come on overnight and it is going to be a fight to get it off, but I am ready for the battle. Because I had to have 2 c-sections my stomach is terrible. I don't even let my husband see it, I am ashamed (I also wouldn't change it for the world, my boys are my life and worth the belly). I joined weight watchers about 10 weeks ago and have lost 6.6 pounds, it was tough at first because everyone said the weight would come off fast at first, but it didn't. I got discouraged, but had to pull myself and stay positive. When I earned my first five pound award I was almost in tears. When I saw one of the super mom's, I was interested in their bio and wanted success like them. My goals are to lose 40 pounds and work on my tummy. I want to work out 5 days a week, but also fit something physical in on a daily basis, such as a walk or bike ride. I want to teach my boys what it is to live a healthy lifestyle. Most of all I want them to be proud of me, there is nothing more rewarding than my oldest telling me good job mom after he sees me sweat through a workout. Lastly I want to wear a bikini on the cruise my husband and I go on in the next year!"

The Final Week for SuperMom 2

Monday/Tuesday
Well, it's a sprain not a break.  It's great news because it will be a much shorter healing time. However,  it is not making it hurt any less. 
So unintentionally,  this had made it a challenge.  I'm not drinking as much water as I should.  And my food is crap. Water is not usually a problem when I am active.  I'm just naturally more thirsty.  Because I am doing nothing and telling to the bathroom is a challenge,  I haven't been drinking as much water.  Food wise,  I'm not eating as much because I'm not hungry,  but what I have eaten has been convenience.  Simmering quick and easy.  I needed to get groceries.  I usually prep my fruits and veggies and have a mealn plan.  It makes good choices so much easier instead of standing in the kitchen hungry trying to decide what to make.  The last couple of days haven't been great.  Looking forward to taking back some control.

Wednesday
It's only been a couple days since I sprained my ankle, but it is feeling much better! I'm able to move around more.  Today is the day to get back on track.  Hallie is so good at rolling with the punches! First my heels,  now this.  She created a workout so I wouldn't have to put weight on my foot/ankle. It felt so good.  I drank my water and also got most of my protein in!
I track my food,  for the most part.  I'm
not 100%, but I am honest.  Here's what my day looked like :

Breakfast
1/2cottage cheese 13g protein
1c grapes

snack
24 almonds (I do count them) 6g protein

Lunch
1/2 turkey sandwich with cheese,  lettuce,  tomato and mustard  8g protein (an educated guesstimate)

Snack mid afternoon
turkey jerky 11g protein

snack 5ish
turkey pepperoni 9g protein
Mini peppers 1g protein

dinner
chicken breast 30g protein
salad with dressing 3g protein.

I'm working on goals and coming up with a plan to stay on track.  I'll share those with you in the next couple of days.


Thursday
I tried going for a walk. It didn't feel too bad, but afterwards it was really swollen. I have gotten my eating back under control. 
My plan is to strength train Mon/Wed/Fri and add 20 to 30 min of cardio those days. (Bike, row, elliptical)  Tues/Thurs/Sat (run)
My first goal is to be able to do push ups on my toes.  I'll focus on running goals (5k in 30min)once I can actually start to do it again.

Friday
4 weeks flew by! It feels good to be back on track.  I've been great with my workouts. I have room to improve my eating.  Now that working out has become part of my routine,  it's time to really focus on my food.  I've been tracking my protein.  I'm going to continue about 100g a day. I'm also going to be a bit more strict about treats, including cocktails.  I'll still have them,  just not as frequently.
It has been great to have extra accountability.  Thank you Hallie for that and coming up with some great workouts!


    - SuperMom 2


Thus ends SuperMom 2's 30 days! I will have a nice summary of her results shortly! She was an absolute pleasure to work with, and so inspiring! If you have any questions for SuperMom, please feel free to ask them, and if you'd like to be a part of the SuperMom Project, let me know!

Whew... a whole week! Day 20-26

Tuesday
I ran a mile today.  It felt pretty good! My feet didn't bother me! I didn't get my bike
in. I don't like to skip workouts because I
feel like it's a slippery slope. I spent the day at  Valleyfair. No kids,  just got to act like one :) I had so much fun! We planned ahead and packed a picnic. It was great because I ate healthy and stayed hydrated. 
I just took some measurements since the first time a couple weeks ago. I've lost just over 2.5 inches on my waist!!

Wed
Today's workout was the same as Monday's.  For some reason it felt much harder! I was drenched in sweat, working hard. I couldn't tell you why it felt harder,  but it did.  Even though,  it was hard it still felt good.  My intent was to get my bike in from Tues, but I tried to sneak it in,  it just didn't work out. It's easier for me to sneak in a workout at home vs the gym.
Most of the exercises I've done have been ones I've done before or could perform.  I've never really tried push ups on my toes. I was scared of not being able to do them and falling on my face in front of other people. So Hallie's been pushing me to do them on my toes. So much harder than on my knees!  Well,  I've been trying... Have I been nervous, meh, it's just the two of us.  Finally,  I'm getting it! I'm doing more on my toes, getting lower. It is such a great accomplishment! No more starting on the knees for me.  Unless,  she makes me do 5 sets. Lol! My arms are thanking me.  I've lost about an inch on each one! I'm totally doing a happy dance right now :)


Thursday
Back to the bike for me. I didn't feel pain during my run yesterday,  but today my left heel is sore.  At least,  it's just one and not both. 
I only lost .2 when I weighed myself today. So frustrating! I was complaining about it to some friends. They asked what is say to them if they were in my shoes.  I would be encouraging.  Every little bit adds up.  Thanks for helping me change my attitude around ladies.  The good news is I've lost a little over 1.5 inches off my hips! If you are keeping track, that is about 6 inches!!

Friday

It's funny how the little things can make my day. Like when I'm coming to the end of my workout and I have a circuit left and there are no bicycle crunches.  Lol! Those suckers are so awesome and challenging!
For my protein,  I find it's easier to plan it out and break it down so it's not so overwhelming.
We are going out tonight. 

Saturday
I woke up battling allergies. And my ear hurt.  So no workout for me today.  Just going to lay low.

Sunday
Feeling better today. I was power cleaning. I like to work up a sweat when I power clean,  it's like a two for one.  A clean house and a sneaky extra activity.  I was outside walking and I twisted my ankle.  Usually,  I can walk it off. Not this time. It's quite painful.  Luckily, I have a great family! My hubby is taking care of me and my Mom stopped over and finished my cleaning!
I didn't get all of my protein in.  My plan for the day went out the window. I hope this doesn't keep me sidelined for long.
I'm starting my last week with Hallie. Thinking ahead to the future is hard to imagine getting off track.  I know how easy it can be to let things slip and slide.  I think seeing goals for myself will be helpful.  Training for a race or working up to more push ups (on my toes) things like that.

Confidence - Day 19-20

Sunday Funday
I love Sundays! They are my day to rest,  reflect and refuel. I'm feeling good.  Looking back over the past few weeks there have been so many great changes, some measurable and others emotionally.  I'm down 2lbs. Going in the right direction:) It makes me feel better. Am I where I want to be? Not yet.  But at least I am on my way.  I'm not making excuses or saying I'm going to get back on track.  I'm back on track and it feels good.

Monday

If you do something long enough even 5lb weights start to feel heavy. Lol! I'm still working on those push ups on my toes.  I'll get there. I'm looking forward to trying a short run tomorrow.  (Run/jog, they're the same thing to me)
One change I've noticed is that I feel more confident. I can appreciate where I am at right now. My legs can bust out some pretty sweet speed squats. My core can hold a nice strong plank. My arms can knock out some triceps dips.  I'm getting stronger. Of course that feels good!


    - SuperMom 2


Let me tell you, she is the freaking queen of speed squats. That woman can belt them out solid like you wouldn't believe! When we do our Skype sessions, I can see a huge improvement in form, the muscles of her shoulders, and a stronger core. She works her ass off, because she has a goal, and the determination! She may not always be in the mood to exercise (I'm pretty good at reading that from people, lol), but she still does and it shows.

The apple doesn't fall far from the tree! Day 17-18

Friday

I am the queen of planks!  Lol! I've been doing so many lately. They are  making me feel strong.  Push ups are not. I'm trying to do them on my toes which makes them so much more challenging.  I'm pushing myself and doing the best I can, but can barely do any. At least there is room for improvement! 

I've been really focusing on my protein,  which is a challenge.  It's easier to not have to constantly plan and think about what I'm going to eat. BUT, not doing that is what's gotten back to where I am. I had a great day of eating until tonight.  There was a change of plans.  I had to rush out of the house without dinner (I was really hungry).  Then I ate pizza,  but I ate while rushed and slightly stressed.  No good!  My tummy was not happy! I ate too much too fast. It was perfect timing for a reminder why I need to continue to be mindful and plan.

Saturday

Back to the bike.  I love the bike workout!  It is challenging and I am so sweaty when I'm done. Weekends are a challenge for me.  I have to try extra hard to stay on track and not just let it all fall apart. With my family home they want to go out for lunch,  have treats,  have drinks.  I've been honest,  even with my daughter. Sometimes,  I'll tell her that I need to make healthy choices.  She is actually really thoughtful about it and remembers. She'll ask if something is  a healthy choice. I feel good about it because she knows I am doing things to be fit  and healthy.

   - SuperMom 2

How can you not be inspired after reading SuperMom's conversation with her daughter? How can we, as moms, not be inspired when we realize our kids are picking up on our life choices? My moment of pride came when my daughter pointed to a picture in one of my reference books and said, "those are muscles. They're under our skin, and we eat healthy to make them strong." Then she flexed, just upside down, lol! By the way, she is four, and I daydream that all this muscle talk will make her want to be a doctor, lol.

Day 14-16: DAMN YOU DOMS!

Wed

I am so sore today!!! My abs are killing me from Mondays planks! Today's workout was challenging to push thru because of my soreness. I'm glad that Hallie was there to cheer me on and push me.  Honestly, I might have half assed it or not done it at all. Thanks for the extra  accountability and motivation.

Getting my protein in its going well. I am extra conscious about it.  Naturally when I'm hungry,  I tend to gravitate to fruits and veggies.  I'm trying to get creative so I'm not snacking on tuna or chicken breasts. There are endless ideas on pinterest on what to do with quinoa. I'm going to have to be brave and give some a try.


Thurs

My abs are still sore! Crazy! I did two workouts today.  The first was with a friend.  I made some modifications because of my heels and in  anticipation of tomorrow's workout.  Then I rode the bike. I didn't have time to make it to the gym, so I rode my own.  I've been doing it wrong this whole time! I never knew I could work up such a sweat! I'm looking forward to getting back to running, but I'm not sure when that will be.  As I'm typing, my feet hurt from the day :/ I'm still rolling,  and trying to "rest" them,  but it's a challenge because I can't sit on my butt all day.

Today was hard with protein. I just wasn't in the mood.  It would be so easy just to knock back a protein shake to count toward my day.  I think
I only got about half of it in.


- SuperMom 2


SORE MUSCLES!!! Oh, who hasn't tried to sit down on toilet after leg day, or tried to lift a soup can after a shoulder workout? There are three major causes of muscle soreness.
  1) a build up of lactate and other metabolites in the muscles due to anaerobic exercise
  2) DOMS
  3) Injury


Lactate and metabolite build-up is a short term soreness that causes the exercises to stop the exercise. Once oxygen is replenished, the lactate reverts back to pyruvate, and aerobic metabolism is able to continue. In basic terms, the pain you feel during an exercise that will not allow you to continue past a certain point is your body's natural defense system against muscle injury.


DOMS appears a day or two later. Delayed Onset Muscle Soreness is the effect of micro-tears in the muscle. As these tears are healing, the muscle is actually weaker than it was before the workout. This is something to keep in mind when doing classes. If your shoulders are screaming with each push-up because you did arms in the weight room the day before, then lay off the pushups! You're only making it worse! As my grandpa always says, "Proper Planning Prevents Piss Poor Performance".


Injury - NEED I SAY MORE! Injury means time off. If you try to work through it, more time off. Take the time to heal. There are a million ways to exercise and one of them is bound to be ok with your injury. SuperMom is on a bike, because she has plantar fasciitis, she could also swim! There are a million things to do in a pool!


Take care of your body and treat it with respect. Listen to it. You can do anything you want to, just do it right.

Days 10-13! Into the saddle!

Friday

Today was a rest day for me. The challenge was to not eat for "comfort"  during the afternoon time.  Honestly,  I think I did well.  I was tired from the week and was going to drink a Mountain Dew.  I took a sip and happened to look at the time.  Holy crap,  old habits die hard.  Well,  I realized I was falling into old ways. I dumped out the pop and drank some water and grabbed some almonds instead. I'll call that a win!

Sat

Today I completed my 4th mud run!  I love to get dirty! I think it is fun to run with distractions.  My heels have been literal pains this week. I was concerned about them.  I was running on mostly grass.  I think that helped. I didn't have any pain during the run,  but it came on shortly after.  I think I'm going to need to take a break from running until I can kick this pain.  It frustrates me because I've been doing so well with my workouts and enjoying them. However, I'm not going to let that completely deter me. Just need to find something to replace it with. 

Mon
The past week/weekend has caught up with me. I am so tired and unmotivated! Luckily, I'm met with Hallie and she kicked my butt and gave me some energy.  I'm down 2lbs. Better than nothing,  but I'd be lying if I didn't say I was hoping for a little more.  I think once I start making good decisions in one area of my life it spills over into everything else.  Because I am working out regularly, my food choices are easier to make. 80% of the time I make great choices,  20% something that I'll enjoy within reason.

Tues
I've never sweat so much on a bike! Because of my heel pain, I'm putting running on hold. That didn't mean not working up a sweat.  I love that my workouts are between 20/30min! It makes it so much easier to find the time! Tonight,  I tried something new with a friend.  We went to swing yoga.  I liked it.  It was a nice stretch. It stretched out my abs,  which I didn't realize were sore until we started. Swing yoga uses straps and a hammock like swing to help stretch. Itis fun and motivating to try new things!

 - SuperMom 2

I moved SuperMom 2 to the bike to let her plantar fasciitis heal a bit! Ever wanted a quick, but effective bike workout that will fly by?! You came to the right spot! I've found it helps me to visualize the scenario I'm actually trying to mimic, so I included the visualization cues with the workout. Finally, if a full turn is too much, go by half or quarter turns.

Minutes:                                                                          Exercise:

0-2                                                                                    Warm up, 0 resistance

2-3        (Getting on the trail!)                                          One full turn, maintain speed

3-5                                                                                    One full turn, maintain speed

5-6        (Hill up ahead, get ready!)                                  Increase speed to build momentum

6-7        (Up the hill!)                                                       One full turn, try to maintain speed

7-7:30    (Almost to the top!)                                           Up in saddle!

7:30-8    (It's right there!)                                                 Up in saddle!

8-10       (and down we go!)                                             Sit, two full turns to decrease resistance

10-11     (back on flat trail)                                              One turn up

11-15     (making up time)                                                Maintain speed

15-16     (going down a hill, time to gain momentum)     Decrease one turn, increase speed

16-16:45 (steep uphill!)                                                    One turn up, rise up in saddle, than turn one

                                                                                           up again!

16:45-17:30 (not as steep, but still going up!)                  Half sit in saddle, one turn up!

17:30-18:00                                                                       One turn up!

18:00-18:30  (ALMOST THERE!)                                   MAX RESISTANCE! Barely Moving!

18:30-20:00   ( Woohoo! Slowly going downhill!)           Gradually decrease resistance over a minute

                                                                                            and a half to bring to zero resistance.

Break - zero resistance, relax in saddle, take a few minutes to lower heart rate and prepare for intervals

Intervals:

Medium resistance to pedals don't go out of control. Adjust if too light or heavy during sprints.

30 seconds "sprinting"

15 second active rest

two circuits of 4 cycles. (so each circuit will be 3 minutes) One minute break in between the two circuits.

***IMPORTANT NOTE: When going high speeds on a spin bike, never try to stop the bike abruptly, always let the speed slow on its own. The pedals do not operate like a regular bike and can really hurt you if you try to abruptly stop them.***

Sorry for the non-user friendly format, the format didn't transfer over well for some reason!

Day 9: Foam Rollers, Woodsy Bathrooms, Plant Based Proteins, and (whew!) Sore Butts!

"I woke up early to get my run in today.  I knew I wouldn't have time later.  Well,  it didn't go as planned.  I think I maybe ran 12 min out of the 30 I was supposed to.  I was beating myself up over it.  My run started with my glutes feeling sore. Not quite awake it took me a min to realize it wasn't due to old age,  but all the work Hallie had me do the day before.  Well,  I can work through that. I will actually feel better when I'm done.  I couldn't find my rhythm.  I just felt awkward and heavy.  Then my heels started hurting. Side note,  they hurt every morning right when I get out of bed,  but it quickly goes away.  (I blame flip flops) That was pain I couldn't ignore so I walked until it felt better, it didn't completely go away. So I start again,  determined to do this.  Well then,  nature calls.  I told her to wait,  I was 1 mile from home.  Do I run,  do I walk? Hmm.... She was impatient so I ducked into some trees and prayed nobody would drive by.  Kind of funny now.  I'm over beating myself up. I woke up early with great intentions (I know they don't burn calories). I could've just said I was too busy and just skipped it,  but I didn't.  Tom will be a better workout.

As for food.  I was pleasantly surprised to find an email with some plant based proteins :) Thank you! That really made my day! Did you know broccoli has protein? I didn't.  I'm excited for tomorrow and coming up with some recipes for my new knowledge.  Today,  my protein was not great.  I had Greek yogurt for breakfast and salmon for dinner.  No protein at lunch.  I did snack on some almonds,  though."

- SuperMom 2

Here is what I sent SuperMom!

Veggies:

1 avocado - 10 grams
• 1 cup broccoli - 5 grams
• 1 cup spinach - 5 grams
• 2 cups cooked kale - 5 grams
• 1 cup boiled peas - 9 grams
• 1 cup cooked sweet potato - 5 grams

Ancient Grains:

 Quinoa is versatile and delicious. 1 cup - 9 grams.
• Amaranth, bulgur, brown rice, wheat germ, oat bran are other grains with a high protein content.
• Oatmeal - 1 cup = 6 grams.
• Sprouted grain bread products - buns, tortillas, bread. Pack a sandwich or a wrap and you'll get 7-10 grams from the bread alone.

Also, if you like smoothies, I drink a smoothie of fruits, 2 cups kale/spinach mix (I get the "juicing greens" or "power Greens" blend from the lettuce aisle because I don't have time to chop and such!), 1/2 to 1 cup nonfat Greek vanilla yogurt, cup of crushed ice, and here's the best, 2 tbsp. POWDERED PEANUT BUTTER! It's the shit! only 1.5 g of fat, but 5 g protein and makes the BEST smoothies! You may already know of its existence (I just found it like a month ago and am ape shit over it!), but if not, its in the PB section at Target and Walmart.

Also, heel pain. When I read that, I knew instantly that it was plantar fasciitis. A nasty, but very common, running injury mostly caused by overuse, poor shoes, and weak muscles. SuperMom informed me that she has already tried changing her shoes, so that common solution was out. I lent her my foam roller to use. Foam rollers are miracles! They are available at most stores, and well worth the buy! Some of them have knobs on them, I just like the plain ones though. But to each their own! I also included a "how to" video I found that really helps! So if you have been experiencing heel pain, especially in the morning, that lessens during exercise but worsens afterwards, it very well could be plantar fasciitis and this may help!

https://www.youtube.com/watch?feature=player_embedded&v=_bathjHW6wY

Day 7 & 8, the Weekend Warrior!

Sunday

Oh man,  I drank too much last night. I really try not to drink  more than 2 drinks
When I do drink. Well,  I did and can totally feel it today :/ I've been drinking lots of water front to psyche myself up for my run (2 miles). I finally did at 4. The first 5 minutes were tough, but I pushed and did it! Those are the best workouts.... The ones you really don't want to do,  but do anyway.  Food wise,  not great,  not terrible.  Since I was a little under the weather I didn't really eat,  so I didn't get my snacks in,  but I didn't just eat junk either.

Monday

What a busy day! Volunteered from 9am to 3pm then soccer for my daughter. Would've been so easy to skip my workout because I didn't have time.  BUT I made time and it felt good.  Although,  the box jumps made me feel like I was going to pee my pants.  Welcome 33, lol! This week's food goal is to eat 100g of protein daily.  Hallie helped me break this down to feel doable.  Not gonna lie it feels like a big challenge.  I don't eat meat daily,  I don't like eggs and I don't like beans.  I do have other options like cottage cheese and yogurt. Which I do like,  but can't eat 5 times a day. No protein shakes either. Which I'm actually a little bummed about because I found one that I actually like.    I'm going to have to look up some plant based proteins to add in.  Today,  I packed almonds to snack on while I was volunteering.  I also had turkey with my lunch.  Tonight was chicken,  although it was Chinese, so not the healthiest.  It was good and a nice splurge for my birthday.  Here's to another year,  older and wiser, healthier and more fit.  Thanks Hallie for helping work towards those goals!


 - SuperMom 2




Alcohol. I get a lot of questions about it. WeThrive focuses on quality of life. About living life to the fullest, making your body healthy and able to perform what ever you want it to do. A healthy body and a healthy mind. On that note...


A LIFE WITHOUT ALCOHOL WOULD SUCK!


Ok, sorry, maybe you abstain from drinking for various reasons. I get it, and you've had to find another outlet to use for relaxation. But I have small children. And a job. And my muscles get sore. And I'm pretty certain that my personality would take a nose dive if I didn't find relaxation at the bottom of my beer bottle at the end of the night (Calm your jets, its a beer, not a twelve pack). I guess what I'm saying is I lack the self-control and desire to jump on board the no-drinking wagon.


"Clean eaters" (stupid phrase, btw) would call it poison. Dieters would call it the ultimate empty-calorie, carb-trap. True, you'll lose weight faster if you quit drinking. Alcohol is a diuretic, causing the body to respond to its rapid water loss by holding as much remaining water as it can. This makes you feel bloated and causes a weight gain from water weight. You typically pee out more water than you take in from the drink! It's also full of simple carbs and empty calories. But here's my beef with abstaining from alcohol to lose weight:
     You'll fail, and be miserable, and the second you start drinking again you'll gain it back!
If you plan to quit drinking for life, than KUDOS TO YOU and go for it! But if you don't, than come up with a nutritional lifestyle that accommodates that and still helps you reach your goals.
Life is short. Don't make yourself miserable to lose an extra pound when you can still have fun and still get healthy.

80/20. Eat right 80 % of the day, eat what you want 20% of the day. Healthy food, healthy food, healthy food, healthy food, beer. Or wine. Or Cherry Mountain Springs Wine Cooler. Whatever. My 6 ft tall, muscled out, been to war and back, Army soldier brother prefers Frozen Strawberry Daiquiris. To each his own! (I'll find out quick if he reads this blog or not! ) If you don't want to feel bloated the next day, drink as many ounces of water as you do alcoholic beverage.


Find your balance. Enjoy your life. Being healthy doesn't suck! As I always say, "If I have to quit drinking to get to a certain weight, than its not worth it!"

Day 5 & 6, Dancing Queen!

Friday

"One more day till my rest day!!!! Lol! I'm totally excited, but first one more workout. It was a great one.  Lots of legs.  It always feels good to be pushed. I've noticed that I have extra energy and it is slipping over into everything.  I taught a group fitness class the other day and I felt renewed energy while I taught it because I'm getting back to where I need to be.  Even though my goals include losing weight.  That is almost a side effect of a healthier lifestyle. Being fit not only looks good,  but it feels good too! It's just that first step that's the most challenging.
Tonight I'm heading to the Twins game.  I'm bringing my water bottle,  but I'm also going to enjoy a beer to.  All about balance."

Saturday

"I ended up filing my water bottle quite a few times.  I'm so happy I brought it. Going out again tonight. Planning on doing some dancing.  Such a fun way to sneakily burn some extra calories. Weekends are a challenge for me.  I tend to eat and drink more than I should.  I had a buffalo chicken salad for lunch. Made my own chicken in the crockpot with buffalo sauce and a packet of ranch. It's good warm or cold. I like to use celery as a scoop too. We had dinner with my family. My mom made a blueberry pie.  It was so good.  I stopped at one piece. That's a pretty big deal for me. I've heard that you really enjoy the first few bites of food after that not so much.  When I eat dessert, I try to remember that.  I won't enjoy that second serving as much add the first.  Not only because of the bites, but also the guilt and not so happy tummy."


- SuperMom 2!


Ohhh, I love her attitude! How can she not be inspiring?? LOVE IT!!!!!

Days 3 & 4 for SuperMom 2

"Still in my honeymoon period. Life is good.  The workout felt great..... Well except for maybe the pushups. :) I'm still a little sore from pushups on Monday.  I still worked it.  
Having more snacks,  smaller portions is really helping...... Until tonight. I'm hungry! Nighttime eating isn't usually a problem for me. I'm drinking water,  eating veggies and actually hiding from the kitchen.  It's ok to be hungry.  I've got my eyes on the prize."

               - SuperMom 2

Gotta admire that determination! I love how SuperMom 2 labels it, "the Honeymoon period", because that's exactly what it is! That first week, where the mood is still there, the tenacity is still high, everything seems hunky dorey! I recommended to SuperMom that she should eat 1/2 cup of cottage cheese or a glass of milk right before bed. Why? The casein protein in cottage cheese and milk keeps her protein balance positive for approximately 7 hours, allowing her body to build lean muscle and causing her metabolism to stay up and running throughout the night. In a 2012 study, those participants who ingested casein half an hour before bed had a much higher occurance of protein synthesis throughout the night (22%) vs the placebo group. "This result is impressive; it shows that even if you’re eating enough, taking casein before sleep can provide significant benefits" (Brady, 2013). I recommend cottage cheese vs. milk because milk will cause you to have to get up and pee during the night, and Lord knows we moms don't need another reason to get up in the middle of the night. If you can't stomach cottage cheese, Greek yogurt is an alternative, though not as potent. Bottoms up!

"Feeling great! I thought for sure I'd be sore today,  especially from more pushups. But,  feeling like a spring chicken.  I had a little extra bounce in my step today. I even felt it while I ran. I read a quote from Chris Freytag. She said, " You cannot be  productive when experiencing any negative emotions." I like it.  It feels right.  

I wasn't too hungry today. I even prepped for lunch tom. Made a watermelon orzo salad with feta.  I'm thinking next time I could probably swap quinoa and add some spinach." 

               - SuperMom 2

Gotta love the positive attitude! Pushups! Greatest exercise ever! Works the arms, shoulders, chest, and core. 

Day 1 & 2 for SuperMom 2!

SuperMom 2's first nutrition goal was to add more protein into her diet by switching out her snacks for high protein options. She is also focusing this week on eating a protein filled snack before her morning workouts. Research shows that doing so helps the body focus on burning fat more so than fasting before a workout. I am hoping that by keeping her fueled on protein rich snacks throughout the day, she can overcome her 2:30 feeling that causes her to comfort-eat. I also included more protein in her diet because of the exercise schedule I have her on. She will be very active and we want to make sure she feels content hunger-wise and is recovering properly. Her exercise program is tailored for a busy mom with little time to workout. It is designed to help her achieve her goal of finishing a 5k in under 30 minutes. We do our sessions over Skype with equipment I loaned to her. You see, there is always a way as long as there is a will!







"I can't complain. Maybe its because I've adjusted my mind set, maybe its because I'm so darn sick of where I've been. The past two days have had challenges, but overall been good.

I am eating more often, but less food overall. Getting protein in with every snack and meal is really helping.
The worst time of day for me is around 2:00 or 3:00.  I want to take a nap,but my daughter isn't going to allow that. Lol! I can't drink coffee because I won't be able to fall asleep later. I usually reach for something "comforting". So having a snack with some protein has helped. I also worked out yesterday during that time. Win/Win I got my workout in and was distracted from mindless/tired/hungry eating.
This morning I woke up to my body reminding me that I haven't been so great with my workouts. My arms are the most sore,  followed by my legs/glutes and I can actually feel my abs too! I'm not complaining, I promise :) I welcome the feeling of worked muscles. It means I worked out and took care of my body.  Changes aren't going to happen without a whole lotta work and a little pain (the good kind). That said,  it was a challenge to get motivated to run today.  I hit the treadmill today.  It was tough.  I battled a side ache at around 20 min and I still had 10 min of fartleks (that word kills me.... I'm very mature. Lol!) I took a two minute breather to get my ache under control and got back at it.  I've done  before,  but not after running for 20 min.  It was challenging, but I cranked up Roar by Katy Perry and got to it.  It's so funny when I feel like I've given it my all and just a short time later I've recovered and think that wasn't so bad.
Tonight my hubby wanted us to meet him for dinner. Having worked out and feeling it,  I had it under control.  I ordered a salad with grilled chicken and dressing on the side. Right now,  my focus isn't really on changing my dinners, but it was an easy smart choice and I didn't feel deprived.
So 2 days down and feeling great! I know there are challenges to come, namely hunger because of the increased workouts, but I'm not scared :). I am hopeful that the extra protein will give me a boost."


                       - SuperMom 2