Practicing what I preach...

Yesterday, I decided the theme of the day over at Sarah Fitness was "No Excuses!" Every quote I posted had to do with not having excuses. I wrote a blog post about it.

However, the universe decided to test me on my commitment to the "No Excuses!" plan.

First, the job got demanding!

(Yes, that's a 2 liter bottle of Publix sparkly water.)

When I finally got the time to go change for the gym, I opened my gym bag, and the clothes were wet:

Well, rather than make an excuse, I put on a wet sports bra, the shirt I was wearing at work, and pants that (luckily) weren't too wet.

(And then I took my picture in the bathroom)

I ran for 5 minutes, then worked the heck out of my shoulders (I switched dates, I think it was supposed to be chest but I was in a shoulder mood).

Just want to show that, if you're committed to something, there is NOTHING that can stop you!

Now, go have a successful day!

Planning my week...

I always find that planning is the key to success. I may have even said this before.

I wanted to get my workout week on paper (or, more accurately, on Blogger). I'm basing it on the following goals:
1. I want to lift 6 days this week, working legs twice.
2. I want to run 3 times this week (we broke up temporarily.)
3. I want to get a chance to practice Turbo.

So here you go:

Monday:
AM: Pump, Back
PM: Run 2 miles

Tuesday:
AM: Turbo
PM: Legs

Wednesday:
AM: Pump, Chest
PM: Run 2 miles

Thursday:
AM: Turbo
PM: Legs

Friday:
AM: Pump, Shoulders
PM: Run 2 miles

Saturday:
AM: Turbo
PM: Biceps/Triceps

This post is mainly for my own use, but just in case it's too dull for you, here's a picture:

All it takes is a little planning... and flexibility..

Source

My deep thought for you today: There are two keys to success. 1. Planning. 2. Flexibility to adapt when the plan doesn't work out.

I'm flexible, but not *this* flexible. (Source)

I am a planner. I get really nervous if I don't have a plan.  I plan my workouts. I put them in my calendar. If someone asks me to meet with them during that time, I tell them I'm not available. It's true: I'm not.

Source

I plan my meals in advance. I prepare them as many days in advance as I can. This way, I'm never looking around, wondering what to eat next. I still struggle. I still get tempted, and I have to make the choice one day, one hour (sometimes one minute) at a time. But having the food prepared and ready makes it about 90% easier to stay on track.

I plan my workouts too. I need to have a certain amount of running, a certain amount of lifting, and hopefully some gentle yoga or stretching on a rest day. But things happen. Some days, I oversleep (like I did Wednesday) and miss a planned workout. Or, I'm more sore than I thought I would be, and I no it would probably hurt more than help for me to do a certain workout.

The point is, I'm flexible. I aim to get the workouts I'm supposed to get in during the week. But if I need to rearrange and modify, I'll do it.

Right now, I'm running a Beachbody Challenge Group. There are five members who work out daily, drink Shakeology, and check in at least once a day in our Facebook group. These folks are doing great and are all really committed to seeing some progress! (I can't wait to share their results with you).

Anyway, one of the members posted yesterday that his legs hurt, and he was scheduled to do a leg intensive workout, so he changed his planned workout. He worked some upper body and abs and swam- all still a great workout. He was flexible enough to know that the plan could be changed. He still got a great workout. He'll still see results.

So, I guess what I'm trying to say is this:
1. Plan
2. Be flexible

Oh, and come on over to Sarah Fitness. The contest is STILL going on- when we get to 700 fans, I'll do a random drawing and give away a copy of Shaun T.'s "Rockin' Body"...

Les Mills Pump- (very) early impressions.

I have been so excited about this.

I arrived home from an 11 hour (!!!) car ride with 2 small children, and found my Les Mills Pump set waiting for me!

I remember around 10-11 years ago when "Body Pump" was first super popular, and other formats were popping up like it. Cathe Friedrich's "Power Hour" and Jeri Love's "Get Ripped" series are done in the style: one song per body part/movement. In the fitness world, there was 24 S.E.T. and Rep Reebok, that were both really similar.

I previewed a few of the workouts and decided to do PUMP and SHRED as my first workout. 

Since I've done this style of workout so much, my first PUMP workout seemed really familiar to me.

Now a couple of initial thoughts:

GOOD:
- Many of the coaches have New Zealand accents (this is where Les Mills originated). I enjoy those very much. So classy. And it doesn't at all remind me of "Flight of the Conchords". (Okay, maybe a little bit.)

-The music is GREAT! They really work with the music, which I appreciate a lot. If the music builds, the activity builds. It really helps with the energy. This group ex girl LOVES this kind of thing.

- It is REALLY a challenge! If you are a lifter (like me), you will be surprised at how much less weight you use. For example, I usually bench press 65 pounds. But during the Chest section, I got pretty tired with a 25 pound barbell, and had to go to 15.

Not as good:
- Some of the banter can get old. There are some cute, funny catchphrases they use.. but I can see myself getting tired of them by the 5th or 6th time to do the workout.

- In my Group Exercise days, I led squats that went right alone to the beat of the music. I was taught that you should squat only to parallel- no farther. But then I started lifting and heard the gospel of the full squat. I worked hard to increase my range of motion. But, in these workouts, I find that it's quite impossible to do a full squat in the tempo of the music. So, I'm torn. I'll still work on as much range of motion as I can, but I may have to go elsewhere to get my heavy full squat quota.

The set also comes with a barbell. It is nice. I don't think it weighs anything at all. But, what I found REALLY impressive is that my weight plates fit on it. So, I'm not limited to the 2 10s and 2 5s that came with the set. And that is SO awesome.

So, I'm sure as I do more of the workouts, I'll have more opinions. I may even have different opinions. I reserve that right. But, overall, I really like it. I know I'm going to look forward to doing it.

Anyone else done it and have something to add?

If you want to try it, go HERE.

First Run of the Year, and the Plan for January

I completed my first run of the year on Sunday- a 4 mile run outside. I really did not want to do it. I stalled and stalled. I went to the bathroom about 30 times before finally going outside. I just wasn't excited about doing it at all.

I planned to run 4/walk 1 just because I wasn't feeling my best, and that was the only way I could convince myself to get out there. ("You only have to run 4 minutes at a time! Piece of cake!").

It was quite a challenge. The weather was beautiful and I tried to focus on that. But honestly, every minute of running was a challenge. Even with the walk breaks (and they got way more frequent than every 4 minutes during the last mile), I still only added about 45 seconds a mile to my normal time.

Normally, when I run, and I see other runners, we always wave, smile or somehow acknowledge each other in a friendly way. Well, I saw 3 other runners, and none of them were friendly at all.

This is what the runners looked like. Maybe they were hungover.

I have to admit, when I see other runners, I run a little faster. I try to look a little more like Sydney Bristow running on Alias. It's totally an ego thing, but that isn't always bad- it can help push you a little more.



Anyway, I'm trying not to feel too badly about my run. I think I'm going to make it a goal to run the whole 4 miles by the end of the month. Once a week (probably Saturday, my normal "long" run day)(yes, "long" is back in quotes), I'll run a little longer and by the last Saturday of the month (which is January 28), I'll run the 4 miles without a break and see how I do. Hopefully I'll beat today's 40:32 time.

As for the rest of my workouts, I'll be starting my Pump Hybrid on Tuesday. This first week will be a little different, because I'm traveling on Monday.

Monday: Rest
Tuesday: Pump/Run 2
Wednesday: P90X2 Core/Heavy Legs at gym
Thursday: Pump/Run 2-3
Friday: P90X Balance and Power
Saturday: "Long" run (3- 3.25 miles)
Sunday: Rest.

I'll get the other workouts for the month scheduled once I get home.

As I mentioned before, Monday I start working with Amy from Metabolic Mayhem Training for my nutrition. Did I mention I'm excited?

I look like this right now.

So, do you have a plan?

Where will YOU be in 30 days?

I want you to think for a second. Think about if you dedicated yourself to something with all your heart, for just 30 days. How much progress would you make?

30 days is not that long. It's one month. I think most of us can focus for 30 days. It's not as long as 90 days. And it's more than 21 days, which is how long it takes to build a habit.

Now, think back to 30 days ago. Is there something bothering you that was also bothering you 30 days ago? Has it changed? Think of the past 30 days: If you gave this problem intense focus every day for 30 days, would it have gotten better?

Source

Since I love to talk about fitness and health, I want to focus on that. How healthy are you? Do you feel vibrant? Or, do you have aches and pains when you wake up in the morning? Do you like the way you look when you see yourself in the mirror? Do you like the way you feel in your clothes?

Now, think ahead to 30 days from now. You could do something to improve this situation. It just takes focus. Knowledge. And, maybe a little support.

We have Beachbody Challenge groups forming for 30 day challenges, and that covers everything: Fitness + Nutrition + Accountability. But, if that's not for you, I encourage you to take steps on your own. Plan your meals and your workouts. Find someone to support you. Give it everything you've got for 30 days. And see how far you can go.

And don't forget to take a before picture. We'll post your before and after and show others what you really CAN accomplish in 30 days!

Random Things Wednesday

Last night, my son (who is almost 4) turned to me and said: "Do you feed your baby food from a jar? You should feed him from the Baby Bullet." 

He then spent about 5 minutes telling me all the reasons we need a Baby Bullet.
This kid may have a future in sales.

"Would you like to order a Baby Bullet?"

However, I've wanted a Magic Bullet for forever, and it's still on my wishlist.

Yesterday I went to the gym to work legs. I have to admit, as awesome as I usually feel, I was intimidated in the weight room. There are 2 squat racks, and both were being used when I got there. First on my workout sheet was "Bodyweight Squats". Well, my bodyweight (last time I checked) was 143 pounds. I don't really feel confident that I could get back up if I did a full squat with that much weight on my back.

This could have been me. (Source)

Anyway, since both squat racks were being used, I kind of floundered around looking like a person who didn't know what she was doing in the gym. I eventually sucked it up and (gasp) went over to the Smith machine.

It's pretty safe to say I hate the Smith machine. One set of squats there and I vowed to never touch a Smith machine again.

This was not me. (Source)

 After floundering a little more, one of the squat racks was finally free, so I went over and did the next 2 sets of squats with a 65 pound barbell (which was quite enough, thank you very much).

I was the only female in the weight room, and I enjoyed listening to the *seemingly quite young* males and their silly banter. Overheard:

- "My one rep max is 206."

- "My one rep max is 270".

That was a fun little contest going on between them. Read into the subtext. I dare you.

Discussing some other guy they know: 

"Can he do [workout move whose name I can't remember]?"

"I don't know, man. He's like 30."

I resisted the urge to throw a heavy (for me) barbell at them and show them that I didn't roll over and die when I turned 30. SEVEN YEARS AGO.

Ernestine Shepherd could totally whoop their butts. (source)

In the meantime, I have that happy soreness that says "I got a good workout". I love it, but running may be challenging.

What's the craziest thing you've ever seen/overheard at the gym? 

What's the plan, Stan?

I actually don't know anyone named "Stan", but it just sounds so much cooler than "What's the plan, Sarah?"

After discovering that I'm not superhuman enough to complete the hardest workout series ever put on DVD while training for a half marathon, working full time AND part time, and parenting ALL THE TIME.... I've decided I need to come up with a new plan.

I have Brazil Butt Lift coming to me. Now, this is a workout that I have avoided for a long time, primarily because I thought the name was silly. Also, in the infomercial they call Leandro the "Buttmaster" and I just couldn't think about that without snickering.

However, a couple of things have changed my mind:
1. Leandro is so darn cute. I met him at Summit and he was super nice.
2. Apparently, these workouts are actually quite challenging.
3. Hey, I'm kind of unhappy with my butt. There, I said it.

Plus, it's a lower body workout with light resistance, so I think it will go nice with running.

Since that program is not here yet, I'm doing kind of a "Recovery/Running week this week". Here's the plan for Monday - Friday:

Monday: 
- 30 minutes yoga
- 3 mile run

Tuesday:
- 30 minutes yoga
- Upper Body Something

Wednesday:
- 30 minutes yoga
- 3 mile run

Thursday:
- 30 minutes yoga
- Upper Body Something

Friday:
- 30 minutes yoga
- 4 mile run

So, that's the plan, and that's as far as I'm wanting to plan ahead :-)

I'll come up with a new plan that includes running, BBL, and some upper body work, once I get into the program.

So there.

(P.S. Next week I'll return to reviewing workouts. I'll be reviewing the Brazil Butt Lift workouts in the next few weeks!)

Wednesday Giveaway!

Happy Wednesday!

I woke up in the mood to give :-)

Today, I'm giving away a set of "Shakeology The Workouts":

These workouts are designed to be used with Shakeology, but are great workouts on their own. Here's the description:

Get healthy from the inside out.
This set of 2 DVDs contains a 30-minute workout and a 50-minute workout. Start by doing the 30-minute workout three times a week. Then rotate in the 50-minute workout once a week. Go at your own pace, but don't be afraid to push yourself. Soon, you'll notice more muscle tone and fewer food cravings. Aim to get strong enough to do The 50 three times a week.
2 workouts

• The 30

This is a balanced combination of cardiovascular intervals to burn calories, and strength moves to tone your muscles and build your metabolism.

• The 50

As your body becomes stronger and more efficient, The 50 will accelerate your progress—your strength, cardiovascular fitness, and flexibility—in an easy-to-follow format.
The program

• Just replace one meal a day with Shakeology, exercise three times a week, and follow a balanced eating plan. It's that simple.
• You'll lower cholesterol levels, lose pounds, and shed inches.
• Participants in an independent study who combined The Shake, The Workout, and our Eating Plan for 90 days¹ dropped 10 pounds and 2 inches off their waistline. They also improved their digestion, increased their energy levels, and lowered their total cholesterol on average by 30% and LDL ("bad") cholesterol by 38% on average.*

So, the winner will win a brand new set of these DVDs, retail value $29.95. You'll also get a free Shakeology sample, to see if you want to try it.

To enter:
Comment on this post. Tell me ONE thing about you that makes you AWESOME!

I'll choose from the entries using Random.org tonight at 9PM CST.



And...... GO!

Wednesday Workout Blog Hop!

How fun! A blog hop for workouts! I couldn't resist!

HERE ARE THE RULES:

Follow My Fitness World & Lets Move It Mammas

Leave a comment letting us know you follow us and we will follow back.

Grab our button and post it up on your blog, linking back to our blogs.

Leave your linky down below.

Tell us your favorite exercise and why?

Follow as many blogs as you like

And Have Fun!!!

My current favorite exercise: Static lunges. I do them while I'm waiting for the microwave to heat my hot water at work, I do them while standing in line, I do them all the time...

Here's how to do them:

1. Come into a lunge position. Make sure the front leg is out far enough that the knee never tracks forward of the toes.

2. Move down and up (not forward and back) to a slow 2-2 count.

3. Repeat 8 - 10 times each leg.

Post below if you've done the exercise, and if you're a new follower! 

Have a great day!

Sarah

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Finding the Time to Workout

One of the biggest reasons people don't workout is "I don't have time." Moms especially have this challenge... and I can say that as a mom of two. It's HARD to find the time for myself. There are "Mommy-Guilt" issues added to that, and it just gets harder and harder to justify... and that's a whole different blog post.

The point is: EVERYONE has time challenges (some more than others).

How do you find the time?

Well, the first question you need to ask is this: "How bad do you want it?"

Do you want it bad enough to go without sleep? That's a tough one...

Right now, I *do*. I tweaked my knee on Wednesday (after the most awesome run... I managed to injure myself STRETCHING. Irony.) So, I went several days without working out. It was TOUGH! I am addicted. I was grumpy... I was weepy... I was just not myself.

I heard a Buddhist monk recently talk about happiness. He said being happy is NOT selfish- in fact, we should all strive to be happy, because happy people usually don't hurt others. I thought of this on day 3 of no-workouts... and realized I need to take care of myself so I can be a better mom, a better wife, a better friend, a better librarian... just a better person.

The point I'm trying to make is this: You have to realize the importance of working out, and make it a priority. Without that, you'll be lost when the first obstacle appears.

We've recently had a schedule change that makes it so I can't use my lunch time to workout on Mondays and Wednesdays. When I get home, it's run-run-run with the kids until bedtime, so I have found that I don't like to plan my workouts for after work (because, honestly, they don't get done).

My solution: The only way for me to workout on those days is if I wake up at 3:45 am.

So, this morning, my alarm went off at 3:45 am. I woke up and thought, "This is ridiculous. It's the middle of the night. What am I doing?" After sitting there and thinking about it for about 10 minutes (and wasting time) I got up.

Fast forward to after my workout (which was Turbofire): "Woohoo! I feel great! I'm so glad I did that!"

I'm counting on that feeling to get me out of bed tomorrow at 3:45.

Now, I'm not saying everyone has to get up in the middle of the night to workout, and it certainly isn't ideal (I don't think I'll try running at that time of day..), but I'm making it work for me. As a (relatively new) mom of 2, with a full-time job and a side business, I am proud that I'm making it happen. If I didn't have those circumstances, I would do something different.

So, let me ask you again: How bad do you want it?

I hope this helps. What are some ways you fit in your workouts?

Happy Monday,

Sarah

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