Excuses!

Is there something you don't like about your life right now? It could be your weight, your house, your job, your financial situation... whatever it is, I have great new. Are you ready?

"I'm ready!"

You can change it!

Wow. Did you hear that? Let me say it again:

You can change it!

It just takes a series of choices, one after another.

 

Today I want you to make a list. I want you to list 5 things that you want to be different in your life.

 

Then, I want you to list possible solutions. Be careful (and aware) of any excuses that pop into your brain:

"That's too expensive."

"I'm too old."

"I don't have enough time."

 

Those "excuses"? Don't write them down. Focus on SOLUTIONS. Yes, you may in a situation where you can't change things right now. Your job, your financial situation, and other things may take time to change. But they *can* change?

And you can take steps toward change today. They can be small, but a step of any size is still a step, and it will get you closer to your goal.

If you'd like to share your list below, you can. Or you can keep it to yourself. But do me (and yourself) a favor, and make that list. Make a difference in your life, and take those steps TODAY!

(Source)

Thoughts on "The Biggest Loser"

Source

I have a lot of conflicting thoughts on the TV show, "The Biggest Loser." I didn't even watch the last two seasons, mainly because my TV time is limited, and it wasn't a priority. But, there have been 2 episodes so far of this new season (Season 5000, I think... At least it seems like that ) and I'm having all kinds of thoughts I want to share.

I should add that I very rarely watch it live. I just can't stand to watch all the challenges, so I fast forward through them most of the time. 

As I watched the first workout session of this season, I got angrier and angrier. They went on and on about how hard this workout was. Contestants were passing out, throwing up, and the trainers are saying things like "This is what it takes to be healthy."
It really worries me that people who are overweight look at this and think, "Well, if that's what it takes to be healthy, I don't think I want to try it." And then, they don't.

What I want people to know is that you don't have to throw up to start a workout program and be healthy. The two basic components of weight loss are "Eat less, move more".



Now, I'm all for hardcore workouts. I love them. But for someone who is just starting out, I think it's really important to start slow. You risk injury if you don't, plus if you hate something.. you tend  to not want to do it.

Another issue I have with this show is that it creates unrealistic expectations for weight loss. At the weigh-ins, contestants are pulling 8 -10 pounds in a week, and if they lose less than 5 pounds, they're disappointed.

I saw a Facebook friend complain this week that she *only* lost 2.6 pounds. In the real world, that is an impressive amount, and just what you should aim for. Lasting, safe weight loss happens at a rate of 1-2 pounds a week. So, rather than being proud of her accomplishment, this girl was beating herself up.

I realize that there has to be a certain amount of drama for a TV show to retain interest. No one is going to tune into a show to watch people lose 1-2 pounds a week, and walk on the treadmill for 45 minutes, 3 times a week. But I just want to make sure that anyone out there who needs to start a fitness or weight loss program knows that this show is *not* real life.

So, keep watching the Biggest Loser. I will stay involved this season (even if I do fast forward through a lot of it). I do enjoy seeing people get smaller each week. And, if this show inspires someone to get fit at all, even with unrealistic expectations, I guess it's doing some good. But, please, watch it with these things in mind. Be happy with steady, consistent weight loss, and enjoy exercise. It's about being healthy, after all.

Things I accomplished in 2011.. and look out 2012!

What good are all those resolutions and goals if you don't look back and see if you accomplished anything?

1. Ran 3 Half Marathons: Country Music Half Marathon, Nashville Women's Half Marathon, and the Murfreesboro Middle Half.

2. Parented and stuff.

3. Became a Beachbody Diamond Coach (A huge milestone)

4. Made some progress on the debt snowball.

5. Stalked I mean hung out with my BFF Tony Horton and Shaun T.

Still milking this. 6 months later.

6. Married Prince William. No, wait, that wasn't me.


 

"Um, yeah. That was me." (Because you know that's how Kate Middleton talks.)

So, what are some things I'll be doing in 2012?

1. Nutrition.
Well, I'm starting the first two months off working with Amy from Metabolic Mayhem Training. She'll be designing my nutrition plan. I HIGHLY recommend working with Amy if you need help with meal planning and accountability (although, I believe she's so awesome, she has a wait list. It's so totally worth it). She's going to help me fine tune my diet to get the best results possible (including Shakeology, of course).

2. Fitness.
I'm going to focus on getting faster at shorter distances rather than running long distance. I'll also be lifting more (remember my super cool P90X2/Les Mills Pump/Running hybrid I'll be doing). Weights really ARE the key, and I'll be writing more about that too.

3. Beachbody
I'm going to advance my Beachbody Business. It's come such a long way in 2011, that I have some very specific goals for 2012 I know I can reach. (Plus I plan on having multiple pictures of myself taken with Tony Horton again.)

4. Get certified to teach group exercise and start teaching again.  
I'm going to start with my favorite format to teach, Turbokick, and then get my primary again. I'm probably just going to start a class somewhere though and just hope someone shows up. I miss it so much, I'm willing to teach a class of ONE!

5. Pay cash for a car. 
Since I hate debt and refuse to make payments, I have been without a car of my own for several years. This is the year. I'm getting a car of my own.

What are your goals this year? Did you reach some good ones in 2011?

My best wishes to you for a safe and enjoyable New Year's celebration, and a wonderful 2012. Let's bring it this year!

 

 

 

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!

Setting your New Year's Resolutions!

This is the time of year when we're all getting ready to start over. We're setting goals for 2012, and we're excited. We're motivated.

But have you ever gotten to December and wondered, "What were those resolutions I set in January again?"

I have a suggestion as we start the New Year. I know it is tempting to say, "I'm going to do X this year. I'm going to reach X goal this year."

Why don't we try 1 month? 30 days?

And, why don't we focus on action steps?

For example:

"I want to lose 10 pounds."

This is a great goal, but it's not 100% in your control. You know what is in your control though? The action steps:

- I am going to stay within my calorie range every day for 30 days.
- I am going to workout 6 days a week this month.

These are my goals.

So, I'm developing a hybrid workout schedule for the month (I'll post it later) that includes P90X2, Pump, and Running.



PLUS



PLUS

I really don't smile like this every time I run..

I'm planning each week's meals in advance.

I'm focusing on what I can control, and the result will happen.

Can I challenge you to do the same?

(Come over to Sarah Fitness and post your action steps for January for extra accountability. And don't forget about the Challenge Groups forming now)

Let's kick off the year with a strong 30 days. Who's with me?

Weight Training and Me: A Love Story..

My history with weight training goes back a long way.

I was in high school when Terminator 2 came out (I was working at my first job at a movie theatre... still one of my favorite all time jobs). Sarah Connor/Linda Hamilton had really buffed up between the first and second movies. I remember seeing her and thinking, "Wow. I want to be *that*." At the time, however, I wasn't willing to work out, quit smoking or stop eating crap.

She was *such* a bad a$$..

Fast forward a few years. In college, I bought a pair of 5 pound weights and the workout Cindy Crawford: The Next Challenge.

After a few weeks of that, I wondered why I didn't look like Linda Hamilton? Hmm. So, I decided to eat more crap and just wish for my body to change...

Fast forward another few years. I was in my 20s and really didn't want to look back on my 20s as my "fat" period. So, I saw a Firm Video on VHS in Target, and brought it home.

So, the Firm was pretty serious about weight training. The most serious I'd seen, at least. There was an informational segment included with the workout that talked about why you need muscle to burn fat. Wow. What an idea! So, I added a pair of 8 pound weights and a pair of 10 pounders, and my obsession was born.

I saw such great results with my Firm video that I bought more. Back then, The Firm made a claim: "Visible results in 10 workouts". It totally worked for me. Plus, I became addicted to feeling *strong*. I still didn't look like Linda Hamilton, but I was losing weight and feeling healthy.

Fast forward a few *more* years. I got multiple certifications in fitness, and taught group exercise classes. I knew I could lift heavier weight, but I was still afraid to. I was afraid of "split" workouts- doing each body part once a week. I preferred doing a total body workout 2-3 times a week. But, I was never *ripped*. Did I need protein? What was the deal?

I taught 2-3 cardio classes a day when I was getting ready for my wedding. I was in good shape, and looked great, but I remember being disappointed that I wasn't more muscular. I just looked skinny.

[If any pictures of me in my wedding dress existed online, I would put one here. I guess we didn't have cameras back then. In 2003....]

This is not me, but let's pretend I looked just like this. With my $99 dress. (Source)

Anyway, it wasn't until I started P90X in 2006 (I had it for around a year before I actually did a round of it) that my upper body started to look like I wanted it to. And... hmmm... it was because of more intense weight training. I didn't start taking protein supplements. I didn't really start eating any differently (I didn't even follow the nutrition guide that closely). But something about the combination of doing a 3 day split, adding intense exercises like pullups (assisted) and lat pulldowns, and increasing the weight had an effect. I also was running 3 days a week so I'm sure leaning out a bit helped. But that's what did it.

(Of course, as I came to the end of my first 90 days, I discovered I was pregnant with my first child... in fact, both times I got pregnant I was in the "best shape ever". Isn't that how it works?)

The point is this: For so many years I was afraid of hard core weightlifting. I thought cardio was the way to go. But, you know, it *isn't* the most effective way to lose weight OR sculpt your body.

I would never be able to give up cardio, though, because I love it. I love endorphins. I don't get that *high* from weightlifting (usually. Unless I'm about to pass out).

Do you have any experience with weight training? Have you ever done an old Firm video? What are your thoughts?

Weight Loss Wednesday: Paleo-tastic!

It's like "Ice Age" over here..

Paleo Paleo Paleo... It seems to be everywhere I go. Many bloggers I follow are trying it, and seeing great results. Personal friends are doing it. Is it a sign that I should try it? Well, yeah, I think so...

I was so good last week. I stayed within my calories. And then, on Monday after my run at the gym, I weighed. I gained 2 pounds. Again. WTF?????

I worked out like a crazy person. But the things I ate (other than my Shakeology) were not pure, whole foods. There were processed foods. There was dairy. Things that you think are healthy because the calories are low.

So, I'm going to do something drastic:

The Whole 30.

30 days of super clean eating, based on the Paleo diet. Here are the rules:

• No added sugar of any kind, real or artificial.

• No processed foods. 

• No alcohol

• No grains. (This is going to be rough for me)

• No legumes. (Also rough)

• No dairy. (The worst part of this will be black coffee. BLACK COFFEE, PEOPLE!)
• [Disclaimer: I do plan on drinking my Shakeology daily. It is pure and whole, and the only "dairy" is the "whey protein". There is a vegan version coming out soon, and I'll switch to that when it happens. Just not willing to go without Shakeology- it's too awesome].

• No white potatoes. 

Also, for the whole 30 days, no stepping on the scale. No portion measuring.

I'm going to do it, starting June 1. Hey, that's a week from today... (gulping coffee with creamer).

This is not just about weight loss. This is about health.

When I was eating mostly raw foods, I was the healthiest I had ever been. I remember waking up one day, after an ozone detox, and thinking, "I didn't know I could feel this good!". I think I go through the day thinking this is as good as it gets- I'm pretty healthy. But, what if it can be better?

I agree with the principal of not weighing and not worrying about weight. I just want to be as healthy as possible. So I'm committing to 30 days. It's going to be rough. My wedding anniversary is June 21. I'll be at Beachbody Summit for 3 days in June. But my desire for change is going to have to be stronger than my desire to cheat.

I have a week to prepare. I have a week to research how to do this "diet" frugally. But I'm excited.

Here is a link to the website's "Resources" page, with a lot of info that is helpful: http://whole9life.com/resources/


And, here are some pics of some possible things I might eat (all of these are from the Whole9 website):

Okay, these all look pretty good. You can also just simply put the ingredients together. I still have a week to plan, but this makes me hopeful.

Yes, I am jumping on a bandwagon. I completely admit it. But, there is a reason there is a bandwagon. It must be good. So, why not try it?

If you have any thoughts, experience or resources to share as I prepare, I would *love* to hear them!

Happy Wednesday!

Stacie at "I Love You Always and Forever" is starting Insanity today!

My good friend Stacie at "Love You Always and Forever" (how many of you sing that song when you read that title? Or, am I dating myself?) is starting Beachbody's Insanity program today. I'm going to help coach her through it..

She will be blogging about it, so I wanted to give you all the chance to follow her blog as she writes about her adventure:

http://www.loveyoualwaysgiveaways.com/2011/04/insanity.html

(She also has some pretty nice things to say about me over there, which make me blush :-))

If you've never heard of Insanity, here's a little bit about it:



And hey, if you like that, there's a sequel that just came out... so you can keep working!

Stop by Stacie's blog and cheer her on!

And don't forget to visit us on Facebook!

Have you stopped seeing progress?

So, you've been working out for a while. You saw some initial weight loss, but recently, it has slowed or stopped.

I think everyone goes through this at some point. I'm going through it right now. I lost all the pregnancy weight except for the last 10 pounds... and I've been stuck for about a month. I'll share at the end of the post the plan I'm working with to try to kick those last 10 to the curb...

This thing has not moved in weeks....

Where's the Progress?
When I say "progress", it could mean either weight loss or inches lost.

If you have stopped seeing weight-loss, you may have hit a plateau. A plateau usually occurs when your body gets used to what it's been doing. As much as I love Turbofire, if I did it everyday for 6 weeks, and nothing else, my results would slow down. However, if I am doing Turbofire and throw in a different workout on alternate days, my body won't be adapted to the program, and will keep changing.

Have you hit a plateau?

On the other hand, if my running seems stuck- I can't get past 2 miles, for example, maybe I am overtraining. Maybe I need a little crosstraining. Mix it up a bit...

Are you doing a lot of the same thing?

Are you a cardio junkie, doing running, turbofire, step, etc... but very little weight work?

I saw a big difference when I added strength work during a semester break one year. I had been doing primarily cardio all semester- I needed that endorphine high of cardio, and it was a busy semester, so it was hard to fit both cardio and weight work in, so I just did cardio. Over the holiday break, which was about a month, I started doing a moderately heavy total body strength workout 3 times a week. I did a little less cardio.

When I got back to school in January, everywhere I went, people were saying, "Did you lose weight?" I truly believe that shock to my system helped me see progress.

So, if you love the cardio (like I do. I love it), you may want to consider slowing things down with some heavy (or moderately heavy) weight training. Chalean Extreme or P90X is a good start- these programs have you lifting 3 days a week.

What about the eating part?
Another thing to think about is your diet. Do you follow your calories closely? Do you measure everything? EVERYTHING?
Ugh. I know, I hate it too. But, if you're not seeing results, this could be why.

What is my plan?
Well, I've been doing a lot of one thing: Running. It never really gets super easy, but I think my body is getting used to it. And... I'm doing it a lot. So, I wasn't really surprised when I stepped back and looked at my activity that I haven't seen much progress in the past month or so. Here's what a typical week looks like:

Monday: Run
Tuesday: Run
Wednesday: Turbofire
Thursday: Kettlebells (maybe); Run
Friday: Turbofire
Saturday: Run

So, there's not a lot of resistance training going on. As I said before, I know for a fact the difference that strength training can make... so I'm going to add 2 days of a total body strength workout (such as Cathe's Power Hour, Jari Love Slim and Lean or Ripped and Chiseled, etc..)

The race is coming up in just over a month, but I can still keep my maintenance runs pretty short and down to 2-3 times a week (long runs on Saturdays), so this leaves me room for at least 2 days of strength training.

So, we'll see how it goes.

Have you ever gotten stuck at a weight-loss plateau?
What did you do to get out of it? Share with us....

Come on over to Facebook. We have a lot of fun!

Food and weight loss.

When it comes to being fit, exercise is super important. You can see benefit from exercise alone. However, sadly (for me), eating is over 50% of it. I hear story after story about "fit but fat" people... (I hate that term, sorry!) People who can run long, lift heavy, have the athletic endurance, but who are still a little overweight.

It all comes down to "calories in, calories out". There are so many complicated diets and theories out there, but that's all there is too it.

Did you hear about the "Twinkie Diet"? A nutrition professor ate junk food every three hours instead of meals. He kept his calories low, and lost weight. While this is a horrifying concept (to me, at least- some people may think eating Twinkies and Oreos as your main diet is a dream come true), the point he was making was that what really matters is "calories in, calories out".

I'm not saying we should all go out and stock up on Twinkies. But, the point is, the body can only handle so many calories of ANYTHING before it becomes excess weight. Avocados are great for you, but too much and you get fat.

However, many of the foods we're told to eat- like broccoli, for example- have lower calories for larger portions. 1 cup of chopped, raw broccoli is only 31 calories. Do you know how much broccoli that is? It's a lot! Eat 180 calories of broccoli and you'll DEFINITELY be full...

Anyway, I hope I've made at least something a resembling a point. While the professor didn't suffer any extreme negative consequences from his diet of processed junk foods, I'm still not ready to make the switch- I want to talk a bit about how to eat higher quality foods and integrate this into a busy lifestyle.

My lunches for the week

One of the things I do is PREPARE! I do a lot of preparing on Sunday for the week ahead. Above, I took a picture of 4 days of lunches I make for the week.

This is a really simple (maybe even boring) lunch: chicken breasts (I use one of the frozen bags you can get at the grocery store), green beans (frozen) and brown rice. I only make 4 because 1). I don't know if it will last longer than 4 days without getting a little questionable and 2). There are usually leftovers on Thursday night I can eat on Friday.

I make it all on Sunday afternoon- pretty easy- and have it all packaged nicely for the mornings when I go looking for lunch.

I also bring snacks with me to work, like these:

P90X Protein Bars

Other snacks that work are cottage cheese (with a little frozen fruit); or celery and peanut butter (never EVER bring the jar- I will eat it ALL!).

Then, there is my favorite: Shakeology. Here's some of the Greenberry flavor-

Did I ever claim to be a good photographer? Good thing I didn't..

Shakeology is a meal replacement/multi-vitamin/supplement... it's just so many things. I'll leave it up to you to find out more about it if interested: Shakeology

So, if you get nothing else out of this post, get these points:
1. BE PREPARED!
2. CALORIES IN, CALORIES OUT!
3. Oh, and pre-measure your peanut butter. Seriously- never carry a jar with you. It is not just one serving!

Be healthy!
Sarah