January Blues

Day 306

When it comes to the gym, I like to go big or go home.

 

 In January, I was in the gym 2-3 hours a day, Monday through Friday, and running or hiking 4-6 miles on Saturdays trying to reach all my goals.

I had some good workouts... and some bad, but I kept working at it.

Turns out I went a little too big. I overtrained and have had to stop lifting for a few weeks due to overworked muscles and carpal tunnel issues. Never made it to 100 lbs. 90 lbs remains my personal record for the time being.

 

I'm still working towards my goal. I may not be able to lift, but I can work on getting comfortable in a deep squat. Hopefully by the end of this week I'll be lifting again.

Snatch and Run

Day 277

So, little by little I'm getting back on track after my surprise miscarriage last week (and by surprise, I mean I didn't even know I was pregnant). I've healed and am starting to get my strength back. 

On Friday I was actually able to get a full workout in. I enjoyed all three hours of it:

* Once across the monkey bars for kicks

* 1 1/2 hours or so of snatch and clean and jerk practice

* 5 rounds for time: 5 kipping knee raises, 10-v-ups, 3 wall walks and 10 12" box jumps

* Hip abductor and adductor machines: pyramid up to 235 lbs

* 32 minutes of interval running

As I start to transition into olympic lifting, I'm spending much more time on the platform with a bar and bumper plates. My goal had been to be able to power snatch 100 lbs by six weeks from now. I made it to 90 lbs yesterday, so... NEW GOAL:

The background on the above image is actually the state of my pants after my workout. One of these days I'll learn to use chalk and not get it all over myself.

Today I had my first real run in over a month. Gotta get back on track if I'm even thinking of still running the Spartan trifecta this year (my shift in focus has me questioning this). Only did 4 miles and my feet were completely asleep by the end of it, but I made it. (I think I tied my laces too tight.) Hopefully I'll be back to normal next week. 

P.S. - I officially have ankles again! It's hard to tell at this angle, but they're there! Gotta celebrate the small stuff!

Battle Won!

Day 271

Phew! Turns out there was another - unexpected - physiological reason for my trip down depression lane. Nothing serious, but it wreaked havoc on my body and my emotions. Now I'm back and ready to KICK BUTT!! This (thankfully short) battle against depression has been won (I think)!

On to bigger and better things!

I'm SO EXCITED! I'm switching gears slightly. I'm going to join the Coach Broz's gym and focus more heavily on olympic lifting. This girl has athletic dreams and can't wait to be able to say, "I'm in training." Haha!

I have a lot of work to do, but I'm ready for the challenge. Now if only the shoes I ordered would get here so that I can do this already!

The War in My Head

Day 269

There's a war going on in my head right now. It revolves around this word and has been going on for two days. Whether or not I have any further success on my journey is solely dependent on who wins this war - the word or me.

This word is my destruction. It's why I have many of the problems I have. It's why I binge. It's why I have a sugar addiction. It's why I've failed in the past after I'd come so far. It's why I've hidden from the world and think I do harm when I'm trying to do good.

This word is my motivation. It's why I have a trainer. It's why I run. It's what I never want to feel again, but know I will. It's how I know that I've gone off track. 

When I'm doing everything that I'm supposed to do - my nutrition and my workouts are on point - this word is almost nonexistent. Unfortunately, I have not been. Illness, the holidays and my own weak will have thrown me off. Mix that with a couple other incidentals and that word has gained the advantage.

I know that if I do a course correction and hold on, it's only a matter of days before the war ebbs and I am at peace again, but for now it rages on. Thankfully tomorrow is a new day with a new plan of attack.

Priorities

Day 265

Happy New Year, everyone! This is it! This is the year where everything I've been working for comes to fruition... hopefully.

It won't all happen as I'd planned. Life never works out that way, but that doesn't mean it will be bad.

One such adjustment is my education. I'm still planning on getting several personal training certifications, but I won't be attending the academy like I'd hoped. Recent events led me to look at that option a little more closely and the choice was clear.

I am still a wife and mommy above all else. Doesn't mean I can't still chase my dreams. Just means I need to find another way. 

Birthday Progress Pictures

Day 257

Tonight is the last night I get to spend as a 38-year-old. Tomorrow morning I'll wake up with only one year left before I turn 40. Ugh!!

One year ago, I weighed in at my highest non-pregnant weight ever. Closing this year out, I've lost 62 pounds, gained a lot of muscle and so much more. I no longer want to hide at home. I have bigger, better adventures with my family. I don't let my weight hold me back and I'm starting to gain some confidence. I still have a long road on this journey, but I've made progress.

Below is my final set of progress pictures as a 38-year-old. I wish I had taken a picture before I started my journey, but I'd only lost about 13 pounds before the first one was taken, so you get a pretty good idea.

I can't believe I bought that last dress, let alone wore it!

Here's to another year of progress, new experiences and goals met. 2018 is gonna rock!

Number Redoes Make Me Gutsy

Day 253

Yesterday I weighed in and my weight shot down about 9 pounds from last week (overnight, really). I figured that I was likely retaining water or something from our trip. Hoping that meant my body fat was off as well, I had my trainer re-monitor it.

Last Week's Results:
Weight: 232.6 pounds
Body Fat Percentage: 42.3%

Yesterday's Results:
Weight: 223.4 pounds
Body Fat Percentage: 40.1%

WOOHOO!!!

(This is why you NEVER rely on scales alone. It's not an accurate indicator of results. I didn't lose 9 pounds of fat in a week. It's not possible.)

OK. Celebration time:

1) THERE'S A 2 IN THE 10'S PLACE!!

2) I'M NOT ONLY OFFICIALLY SMALLER THAN I WAS 5 YEARS AGO. I'M LIGHTER TOO!!

3) THAT'S MEANS I'M DOWN APPROXIMATELY 62 POUNDS SINCE THIS TIME LAST YEAR!!!

* Side Note: I wondered if the results were off because my shoulders were swollen last week. I just didn't believe I had actually gained that much muscle that quickly. Retook those measurements as well. NOPE! I really did gain 3 inches of muscle in my shoulders while I was in Texas.

Anyway, the numbers must have clouded my judgement because while I was out Christmas shopping, I decided to try on a dress I normally wouldn't have touched in a million years. It's cute and form-fitting and not meant for someone like me. Well, I slipped that puppy over my head and, low and behold, it wasn't hideous. I'm not sure it looks great, but it was good enough that I bought it. Not sure what I was thinking. Don't know if I have the guts to actually wear it.

When I got home, I tried it on for my daughter and husband to get outside opinions. My 8-year-old walked into the room and said he hated it. "Mommy looks too small to be Mommy."

Hmmm... Maybe I will wear it after all.

CONQUERED!!!!!

Day 251

You can go weeks feeling like you aren't making any progress and then you have a day like today and you realize all your hard work is worth it.

Today's workout:

Monkey Bars: CONQUERED!!!!! Twice!  Wasn't expecting that! Ha! Spartan here I come!

Deadlift: New personal record! 270 pounds, baby! Unfortunately, there's no video. There wasn't anyone around I felt comfortable asking. You'll just have to take my word for it.

A Crossfit type circuit designed by Hades herself. Oh, I mean me! (J/K It's a WOD that I modified.)
10 Rounds:
30 seconds kipping knee to chest
30 seconds rest
30 seconds assisted dips
30 seconds rest
30 seconds v-ups
30 seconds rest
30 seconds wall walks
30 seconds rest

Run 1 mile as fast as possible. I've run out of time for anything longer. Lol.

Climber... Well, Maybe

Day 250

I can't believe it's been 250 days since I started this little blog.

I can't believe anyone reads it!

So... on this, the 250th day, for your viewing pleasure, I'm going to completely humiliate myself. Yes, that's right. This may be the most embarrassing footage of me to date and I'm putting it on the internet so that all may know that I have a sense of humor.

Disclaimer: No children were harmed in the making of these movies.

Disclaimer 2: These are the same videos on Instagram, so don't feel you have to watch them. There's just an extra one at the end.

A year ago, I never would have been able to go and have fun like this with my family. A year ago, I never would have even tried. It's just proof positive of what better nutrition and daily exercise can do for a person.

Now, before you continue, you need to understand that I have a paralyzing fear of heights. When I'm pausing, I'm actually putting my head on the wall and breathing through the grip of terror.

Without further ado, I give you my very first climb... ever!

Video 1: "Are You Sure This Thing Can Hold My Weight????"
I can't wait for the day that I don't feel like I have to ask this question. In this case, it just adds to my fear because I'm afraid I will break the harness. I'm done letting obesity rule me life. Let's do this!

Video 2: "Hitting the Bell"

Yep! I made it to the top. Wouldn't have been able to do it without the reassuring voice of my husband urging me on. Now... how do I get down. Wait! You want me to LET GO???

Video 3: "They Have a Rope!!!"

I have to be able to do that for the Spartan! It's fortuitous!!

Um... yeah. I tried to just get ON the rope about 10 times and I couldn't even grip it with my feet. Then my daughter had a "brilliant" idea...

Take 1:

OK. Let's try again.

Take 2:

This definitely needs some work before March.

Outta My Comfort Zone

Day 248

Today I stepped out of my comfort zone and walked into an Olympic weightlifting gym. I can't believe how nervous I was to do something so simple. I really need to spread my wings a little more.

So... the reason?

I want to see what I can do, if anything, with Olympic lifting. When I learned the snatch in Texas, I fell in love with it. It's a complex lift that has to be executed just right or disaster could strike. But the true love affair started when I took the class led by a competitive lifter. I liked the experience of learning under a coach again (I was a figure skater growing up) and the feeling of accomplishment as I performed the exercises better with each rep. 

The coach told me that if I was thinking of getting into lifting, I should. I picked it up naturally.

Now, I don't know if that's really true, but if anyone can help me learn, it's Coach Broz and he's at this gym. His team just placed at worlds and he's known all over the world. My birthday is in 10 days and all I've asked for is a session with him to see what training would be like and if this is what I really want to do.

After that, who knows. I still need to finish my Spartan goal and I'm not sure if I'm ready to let go of the lifeline a trainer provides, so a transition would be slow. I haven't completely ruled out CrossFit either. Two weeks showed me just what it can do for my body.

I'll be stepping into new places over the next couple of weeks to explore a little before I take any final steps. It should prove interesting.

The Numbers Are In and I Am... Baffled???

Day 245

Today I had to pay the piper. My unexpectedly extended trip to Texas was rough in the nutrition area, so I wasn't too excited about my weigh-in and measurements. There was no getting around it, though. I had to assess the damage.

SO... one week at home, then three weeks in Texas. Nutrition was horrid my first week in Texas, but improved as I went along. Really, I wasn't surprised when the scale said I gained a pound and a half. The body fat monitor showed an increase in body fat as well. Bummer.

Thankfully, my trainer took measurements. Scales never tell the whole story and body fat monitors can be inaccurate if you're not fully hydrated or your training differs. Problem is, this story is somewhat baffling.

According to this, my measurements stayed the same, for the most part, except for my waist, chest and shoulders. I lost half an inch in my waist, which points to fat loss. Yay! The mystery, however, lies in my chest and shoulders. My chest went up by 1.5 inches. My shoulders increased by THREE INCHES IN FOUR WEEKS. What the...???? 

That had better be muscle!!

The only thing I can figure out is that it was my two weeks at a Crossfit box. There wasn't a day that went by that we didn't work the shoulders. Wall walks, kipping knee raises, snatches, you name it we did it. 

Is it even possible to gain three inches of muscle in two weeks? I'm not sure if this is progress or a step backward.

Below is my month in review. Maybe you can figure it out. My workouts are listed on the left. The boxes are my nutrition. An "x" is a plan approved meal. A "0" is a skipped meal. An "*" is a meal that is off the plan.

Weeks 1 & 2. Guess which week was Thanksgiving. Yeah. I got a little frustrated.

Week 3

Week 4

Obviously there is room for improvement in regards to my nutrition. 

Also, if Crossfit can change the body that rapidly, I am going to have to make some changes to the way I train.

18 Inches of Terror and a Mighty Roar

Day 244

When you watch someone do a box jump, it looks easy. They just spring up there with ease. No problem. It's not until you're standing in front of the box that you realize the box is quite high and has edges and corners of doom.

Here's the thing, I really try not to let my weight dictate what I try, but I'd be lying if I said it never discourages me. Last week, I looked at those edges of doom while I was at Crossfit and chickened out. I thought there was no way I could possibly get my overweight body on top of that box.

Fast forward to Friday.

Disappointed in myself for not trying the box jump, I decided it was time to conquer that fear. I turned on "Confident" by Demi Lovato, walked up to the "box," prepped for the jump and walked away.

Yep. I chickened out again.

It took about 15 minutes of pacing and rapid fire repeat of the first 30 seconds of "Confident" before I actually leaped. When I finally jumped,  I landed that puppy with a mighty roar!

And scared my husband half to death.

Here's a video of success. There's no roar, but at least it's proof I made it.

Two more inches and I'll have made my goal of a 20" box jump. 

In Love

Day 240

Despite being stranded and completely out of my element, it has been a good 3 weeks in Texas. I've had fun with family, improved in my out of town eating habits and had some new experiences. I learned what it truly means to be a Crossfitter. I learned the snatch. And I learned that I like Crossfitting, but I love Olympic lifting.

Tonight I was the only one in the Crossfit session, so they allowed me to join the "Oly" class for the evening. We worked on the snatch and I had so much fun. It is seriously my favorite lift off all time.

Sometimes you need a break in the routine to find your path. After this break, I'm really hoping my path leads to competitive lifting. I'm so seriously addicted.

Here's one of my lighter lifts. I had them film me so that I can remember how to do it. They filmed from the back so that I could see the technique. Sorry about my rear being the view.

What you see is a snatch pull followed by a power snatch. Now I just need to figure out how to fit this goal in with all my other ones. 

Best Time Ever!

Day 234

I had the best time ever last night! I have been dying to learn the snatch for months and last night I finally did! It only took being stranded in Texas to do it, but, hey, I learned it!

For those who may not know what the snatch is, here ya go:

Of course, I'm doing it with just a bar right now because the movements are complex and I need to get it down, but I LEARNED IT! 

Oh, and look at the trophy I earned:

Now that I've got that goal met, my car can get fixed and I can go home, right? 

The Box

Day 232

I am exhausted! I mean, I am beyond exhausted! Like, exhausted cubed!

Unable to make it back for my training sessions this week, my husband and I joined the local Crossfit box for the week.

Though I've done Crossfit before, I'm what is known as a garage Crossfitter. This was my first time at an actual box. 

Last night, I was less than impressed and more than a little frustrated as the coach kept underestimating me and scaling my workout back. I felt like I got next to nothing out of it. 

Today, however, was a different story. Tonight's coach trusted my judgement and I was streaming sweat by the end. It was definitely far better than the garage workouts I've done on my own. 

I hope I can move tomorrow. I'm hoping to do the Olympic lift class. So excited! 

Stranded

Day 230

All I wanted to do by the end of last week was go home and pull myself back together. I have been so nutritionally off-track this vacation that I feel terrible emotionally and physically.

Instead, we are stranded 1220 miles from home in Prosper, Texas. Guess I'm pulling it together in unfamiliar territory instead.  One thing's for certain, I can't continue the way I've been going.

In order to kick my butt into gear today, I put together a punisher of a workout.

Between the resistance circuit and the run, I took a selfie to prove it was torturous.

Yep. That's a tortured me. Kinda scary! 

And, though I'm not counting macros and calories, I'm back to program approved foods. 

I've SO got this. Now if my car could just be fixed already. Thank goodness for wonderful friends and neighbors who are holding the fort down for me while we're gone. 

* Interesting aside: Omega-3's have made a bigger impact on my body than I thought painwise. I haven't consumed much the last week. Now my knees and heals are giving me issues. Needless to say, I'm in the process of pumping more into my body. 

Thanksgiving Week Blues

Day 228

For the last week, we've been deep in the heart of Texas visiting family. We're having a blast seeing country we've never seen before, but I've been struggling. Though I've tried to stick with it, my routine is shot and my nutrition has gone down the toilet. True, there hasn't always been healthy choices, but even when there are better choices, I'm not making them. I'm ashamed to say that when today came around, I had given up even trying.

Enter the beauty of social media. My uncle posted a video on Facebook about this guy and it reminded me of who I am working to be - the female version of Diamond Ott. (This video is kinda long, but it gets better and better as it goes along.)

I have a lot of work to do, but I will never make it if I don't get back on track. Time to woman up! 

Making Goals

Day 219

Let's talk goals today. One of the chapters in the text that I found to be the most empowering was on making goals. I really liked that ISSA (International Sports Sciences Association) separates goals into 2 different categories: outcome goals and behavior goals.

Your outcome goals are just what they sound like: the result, or outcome, you would like to achieve. Losing 20 pounds by March would be an example of an outcome goal. These are important goals as they shape your program, but they're goals that you don't have complete control over. That's where behavior goals come in.

Behavior goals are goals that you have complete control over and are uber important. They are what you plan to do to achieve your outcome goals. Daily exercise and adhering to a nutrition plan would be examples of behavior goals. These goals need to be assessed and adjusted periodically in order to achieve your outcome goal.

So what are my outcome and behavior goals?

Well, I've already discussed my performance goals, but I also have a fat loss goal.

Outcome Goal: Right now I'm a size 18/XL. I would like to be a size 14/16 and a large by the beginning of March when I start my training program and run the Spartan.

Behavior Goals:
1. Adhere to my nutrition plan.
2. Train 1 1/2 - 2 hours a day, 6 days per week
3. Keep a record of both my nutrition and my training.
4. Assess my progress bi-weekly and adjust as needed to keep my fat loss on track.

One Certified Endomorph

Day 217

Hello, my name is Rebecca and I am an endomorph.  BUT before we get into that, I have some news!!!

I got notification yesterday that I passed my fitness nutrition certification final with a 95.6%. YAY!! I am officially a Certified Fitness Nutrition Specialist, which means that I am qualified to talk nutrition with the general public. Ha! 

Granted, I don't have a ton of experience yet, but I have my own experience and that's what I'm going to talk about tonight.

My intent going into to this class was simple: to learn what I needed to know to lose fat. Before taking this class, I would spend hours searching the internet and come away more confused than I was before I started. Which was the right way to eat? High carb or low carb? Count macronutrients and calories or try portion control? Etc., etc., etc.... Thankfully, my class afforded me some clarity.

The answer to these and more questions like them is, "All Of Them!" The truth is, it depends on the person. We all have different body types and we all have different metabolisms. I would add to that and say that we also all have different personalities. Some will do well counting calories and measuring food, while others will be turned off by that approach. I was the latter, but have become more accustomed to counting over the last several months.

And that brings us full circle to me being an endomorph (well, a meso-endomorph, really, but I'm more endo than meso). In case you're wondering, an endormorph is a body type with a large frame, big bones and large joints. They gain fat easily and have difficulty losing it. On the flip side, they also gain muscle very easily and hold onto it well. It has it's pros and it's cons. Endomorphs are your power-lifters.

So, why am I telling you this? Well, a benefit of knowing a little more about nutrition is that now I have the knowledge to create my own nutrition plan. The calories are the same as they have been for the past month to start, but the macronutrient percentages are completely different. This is subject to change as I see the outcomes of this plan. (Remember, this nutrition plan is specifically for me and my metabolism. You are likely completely different.)

2000 kcal daily, 2400 on Saturdays

35% protein

25% carbohydrates

40% fats (1/3 saturated, 1/3 polyunsaturated, 1/3 monounsaturated)

Why are my fats so high and my carbs so low? Endomorphs tend to be carbohydrate sensitive and I am also likely insulin resistant due to my yo-yo dieting and sugar addiction. As such, I have to be careful of what type of carbohydrate I eat, how many and when I eat them.

When planning my weekly menu, there are a few rules I need to follow:

1. Eat every 2-3 hours

2. 1 protein & 2 veggies at every fueling

3. Grains only allowed with 1-2 hours after exercise 

4. Veggie to fruit ratio for the day is 5:1

5. 12 cups water minimum

Finally, the last adjustment I made is that I turned my trainer into a babysitter, poor man. 

I have trouble staying away from sugar and adhering to my plan, especially on the weekends. What you see is my bi-weekly adherence chart. I will be turning it in to my trainer and posting it on here every two weeks to keep me accountable. An "X" means I adhered to my scheduled meal. An "*" means I ate, but it wasn't per plan. A "0" means I skipped it completely. We'll see if this helps.

Conquering Fear and Overcoming Weakness

Day 214

This is what is known as a baby box. Well, a baby stool, in this case. This puppy LOOKS unassuming, cute even, but it struck pure terror into my soul! I have not jumped in years. Just the thought of jumping onto this 12-inch stool was paralyzing, but it had to be done if I'm going to reach my goal of jumping onto a 20-inch stool. 

I got in front of this puppy. 

I took my jumping position. 

And I stared at it for five minutes trying to get the guts to actually jump onto it.

When I finally just went for it, I found out it was easy peasy. Lol. No challenge to it, really. It's funny how sometimes the things that scare us the most are really just walls in our head stopping us from achieving our goals. I feel rather silly for being scared of this now.

With some of my goals, one of the things I need to overcome is the weakness of the skin on my hands. I got these THROUGH my gloves during my 2 1/2 hour workout on Thursday. On Friday, I used chalk to swing from the monkey bars and these puppies hurt. Gotta develop some bigger callouses if I'm gonna be able to go across them bars and climb ropes.