ANGER AS MOTIVATION

My brother Todd told me about a recent Celtics' game where the Celtics were playing without any ambition, drive, focus or determination and they were losing by a lot!! The Celtics had just played a full game the previous day, they were on the road and that may have contributed to their apathetic performance. Apparently Kevin Garnett (who was in serious foul trouble) started to get very ANGRY with his teammates and started yelling at them! Kevin played extremely hard and racked up another foul or two in the process yet his anger towards his teammates never subsided. His anger worked! His team rallied around and ended up winning the game by 9 points! That's AWESOME!

Chad mentions that whatever your motivation is...anger, depression, sorrow...use it to motivate yourself in achieving your goals.

I think anger has been a HUGE motivator for me...ever since I was really little! In fact, I can remember the very first time I used anger to get results! When I was 3 or 4 years old, my oldest brother Jeff was being teased by a neighborhood boy - I think his name was Stevie? Jeff came home crying and I was so angry that I marched over to the boy's house with my Fisher Price lawnmower and I clocked him one right on the head with it! That's motivation spurred on by anger! (below is a picture of Stevie, Jeff and me on our Big Wheels)

In high school I would also use anger as a motivation during my basketball games. If an opponent pissed me off it would only make me perform better and give 110% of myself in the game.

In fact, during my workout last night, I think I was able to use my anger towards Chad as a motivation to perform better with our exercises! (Sorry Chad...but it worked!)

What is YOUR motivation? What emotion drives you to perform better? How can other people encourage you to perform your best?

DON'T CLIP YOUR WINGS!

I'm known for being corny so let me apologize right now-- I'M SO SORRY! But one thing I've realized recently is very important - not just for weight loss but for life as a whole.

If you dare to re-visit my last video (the one where I'm filming up at the ceiling from my bed), you'll hear an overwhelming amount of self-doubt, negativity, pessimism, foreboding, whining, self-reproach....it's really powerful and moving to hear but it's the very wrong kind of power and the wrong kind of movement you need in your life!

Focusing on the negative and allowing life events to shackle you to the past is very self-destructive and the only person who can cause this is YOU! And, as a result, you are the only person who can STOP this type of behavior! Stop the EXCUSES! Stop complaining about how hard things are and that you don't think you can go on. That's ridiculous. We're all perfectly made to withstand a lot more than we give ourselves credit for...that applies not just to personal training and weight loss but traumatic life events as well.

I'm reading an awesome book called "The Shack". In this book God talks about how we clip our wings when we repeat self-defeating thoughts in our minds. How can we possibly fly as He has intended when we clip our own wings? Letting go of negativity and ruminating self-defeating thoughts is a huge step towards freeing ourselves for amazing things in our lives. Don't wait and put it off for another day when you feel up to it. Do it now! Time is too important to waste. Release the anger, frustration, self-pity and despair and feel the incredible relief of rising above it all with a whole new world ahead of you! I think you'll agree that the view is much better from above - and your life will take on a whole new meaning for you and those around you.

As I finished writing this note, I had this old song going through my head. Even though the song is about a worn-out relationship, it's quite appropriate for my thoughts here. Hope you enjoy the song!

GASTRIC BYPASS SURGERY...OR ELSE!

I'm not here to judge anyone on their decision to lose weight by choosing gastric bypass surgery. However what I am here to judge is the lack of information provided by some doctors (not you, JW!) about other healthy opportunities and options to lose weight without succumbing to gastric bypass surgery.


It was 3 year ago when I went to visit a local internist about my swollen ankles. Without doing any questioning about my history, he immediately judged that my swollen ankles were due to my weight and he went on a tirade about weight loss, gastric bypass surgery and lectured me on the process. (Little did he realize that my swollen ankles were due to an OTC medication sensitivity and not my weight!)

This is what he told me in that visit...

• "You'll never lose weight on your own"

• "Listen to what I'm saying about gastric bypass surgery because it's your only option"
  
  
• "You are already dismissing the idea of gastric bypass surgery without knowing more about it. Go to a seminar up at Duke - I'll give you their phone number - and they'll provide you more information about the surgery. Do it. Do it now then call me and let me know." (in an angry tone)
  
  
• (he saw me crying at the check-out window of his office....not only was I upset about gastric bypass conversation but I was more pissed off that I had to pay money for hearing his nonsense!) "Heather, come here. Come in my office. Listen...you are a pretty girl and at this weight you'll probably be fine in the long run so don't let it get you down. Think about the surgery and we can talk more about it later in our next visit."

Later never came because I stopped seeing him and will never ever return!

What I'm trying to say is, our doctors are one of the leading lines of defense against obesity. If they are providing inaccurate information or misguiding their patients about weight loss then our strongest defense has already buckled at the outset! I lost 3 years of time! I'll never get those 3 years back. If he had only referred me out to someone who specializes in weight loss, nutrition and exercise then I would've had a completely different experience of living these past 3 years.

Don't get me wrong...I have a long way to go with my weight loss! But I would rather take LONGER losing weight than having surgery to do it for me. I want to lose weight at a pace my body can handle and in an exercise program that will tone my muscles so the end result doesn't look like the dad in this season's Biggest Loser who, incidentally, gained back his weight after the bariatric surgery.

I was told I never could do it on my own. Never. That's not true and it's not true for others! I'm proof of that! If you don't like the answer you receive from a doctor then keep asking and researching until you find a healthier option for you. If I can do it, you can too.

And, as a side note, I recently wrote an email to this doctor. This is what I said....

Hi Dr. G...... I was a patient of yours several years ago. We discussed my obesity and you recommended that I have bariatric surgery up at Duke University. You believed wholeheartedly that I'd never be able to lose the weight on my own regardless of how hard I tried. I left your office crying and more depressed.

But you know what, Dr. G? You were right! I wasn't able to lose the weight on my own! I think many people can't...at least for those who have significant amounts of weight to lose. They need help and I'm not talking about bariatric surgery or medications. I'm talking about hiring a well experienced personal trainer who will educate you on nutrition, workout with you (one-on-one) and be your accountability partner when it comes to diet and fitness! That's exactly what I did and I can't believe the results!!! I work out 6 days a week (3 in the fitness studio with the trainer and 3 at home) and I eat an incredibly healthy diet. In just over a month of this new healthy lifestyle, I've lost 18 pounds not even considering the amount of muscle I've gained and the inches I've lost on my body already.

Therefore I wanted to mention this to you - not that you don't already know this. Obviously you do....you are a doctor! But if I had known about this several years ago I could've lived those years quite differently by eating healthy foods, exercising and fully enjoying life. I'm so grateful to finally be on the right path now!

I hope you'll think of me the next time you are faced with an overweight, unhappy patient who is struggling with their health and weight. Please recommend they meet with a personal trainer. It could truly save their life. Thank you.

His response???? Nothing........................................................

SOMETIMES I FEEL LIKE I'M ON SURVIVOR......

Did you happen to see the episode of Survivor when Jeff offered a plate of peanut butter and chocolate to the starving contestants in order to entice them away from a challenge? I mention this because I'm totally craving peanut butter and chocolate! I would do absolutely anything to have it right now! I'm not kidding!! (Well...... almost anything....I mean, the two female contestants on Survivor stripped down buck naked for the peanut butter/chocolate and months later ended up posing in Playboy! I don't think my craving is THAT bad....yet! lol)

Losing weight, exercising and living a healthy lifestyle does in fact feel like I'm on Survivor. (Except the show Survivor is usually only 39 days and when they are done they can eat anything they want!) The goal of Survivor is to outwit, outplay and outlast your opponents. The only opponent I face in the game is myself! So I have to outwit my own mind when it comes to exercising (hard!) and losing weight especially when I feel like giving up. I have to outplay my previous workouts so I can improve my fitness levels and finally I have to outlast most people who try to lose weight and get healthy! I read online that 98% of dieters FAIL! That seems kind of high! But I'm not dieting....I'm eating well and exercising for a healthier lifestyle so I don't plan on failing! Besides, I know of a few people who won't allow me to fail....and you know who you are.....I'm not naming names....!!! :)

I guess what I'm trying to say is that it's not worth losing a challenge over a plate of peanut butter and chocolate if your goal is to win $1,000,000 on Survivor just like it's not worth shocking my body with sugar and unhealthy calories if my goal is to lose weight and be healthy for the rest of my life. I plan on being here for the duration of the game.

Our local Heart Walk for the American Heart Association is coming up in April. I've decided to join "Team Shaping Concepts" and raise money for the heart association in memory of my Dad.

**If you would like to donate money for the team, please click on this link! Yes, I'd like to donate!

In case you aren't aware of what happened, my dad died on May 3, 2000 from an apparent heart attack in his sleep. Although he was fit (an avid tennis player and he had his black belt in tae kwon do), he was a smoker and was under a lot of stress. My family, like so many others, understands first hand what it's like to lose a loved one to heart disease and stroke. The aim of the heart walk is to help raise money for research as well as encourage people to be physically active, eat healthfully, stop smoking, control blood pressure and cholesterol and manage diabetes.

One of the primary objectives of losing weight and becoming healthy is my desire not to die early like my father. He missed so much...two weddings (including mine), the adoption of his granddaughter as well as future adopted children in our family, countless holidays, the Red Sox breaking the curse and winning a world series, witnessing the growth of our careers and the big and little accomplishments that each family experiences over the years. I know how difficult it's been to not have him around and I don't want my husband, daughter and family to experience the same pain.

For information on heart attack symptoms and warning signs: click here
For information on warning signs of an impending stroke: click here
Take the heart attack risk assessment quiz! click here (what was YOUR score? Mine was 1%)
Take the stroke risk assessment quiz! click here!

Here are some photos of my Dad:

Here my dad just finished playing paintball in Okatie. I wasn't there (for some reason I just don't enjoy people shooting things at me...call me silly, but.....) but I heard from my brothers that he had an AWESOME time! You can just see it on his face!

Here is my dad with a friend's son. My dad never had the opportunity to meet his granddaughter due to his death so I've always enjoyed this photo...I can imagine him walking with Katie hand-in-hand on a warm summer's day.

My dad enjoyed acting and performed in a variety of plays throughout the state of New Hampshire. Here is an image from one of his early plays.

And finally, here is my Dad's headshot he used for commercials, modeling and plays. He's trying to look all rugged and tough but those who knew him understood that he was just a big mush inside.

**Again, if you would like to donate money for the team, please click on this link! Yes, I'd like to donate!

And finally, I have participated in one other Heart Walk over the years. I was 13 or 14 years old and back then there was an option to do a short walk or a long walk. I didn't realize I signed up for the long walk! I think it was 15 - 20 miles. What the heck?? I thought I was going to die! I didn't bring any snacks or water, I wasn't wearing the proper shoes...I was miserable! By the time I finally finished, it was dark outside, the crickets were chirping and I was one of the last to cross the finish line! But I did it and it's definitely worth the effort and the money raised for the American Heart Association! Reminds me of another time when I entered a bike race and was the last to finish....quite humbling to be trailed by a man in a car at the back of the race. But that's a whole other story! :)

Just when you think everything is going well, it doesn't take much to throw you off and send you reeling to the ground. Is it shocking when this happens? It shouldn't be. None of us are perfect and to think otherwise is ludicrous. Then why is it so difficult to admit imperfection and why is it filled with so much shame? I have no idea. Maybe it's a sense of vulnerability that we try to mask in our every day lives by seeking perfection in everything we do. Maybe it's a misconception that we should hide our weaknesses in order to prove to others that we're strong, competent and can prevail under any circumstances. I'm not really sure! But in the end what I do know is that we're all perfectly imperfect - inside and out. The sooner we learn to accept this about ourselves, our lives, of others and the world as a whole, the better off we'll all be!

Katie was given permission to drink from a glass in the living room yesterday. It's something we often don't allow but made it clear that she was to be careful in handling her glass. She understood the risks involved (spilling her drink, potentially making us angry, etc.) and proceeded to drink from her glass very carefully. Naturally, she ended up spilling her drink all over the carpet. Was that a surprise? No. Should she be ashamed for spilling her drink? Absolutely not. Can she take the necessary steps to correct the behavior and move on? Definitely! Can she??...or will the fear and embarrassment hold her back? I reassured Katie that it's natural to make a mistake and I'm not angry with her. Together we cleaned up the carpet and I told her that she's not perfect and I don't expect her to be. We discussed steps she could take in the future to minimize the risk of spilling her drink and we came up with a "plan" to avoid it in the future.

What I'm trying to say is that I'm not perfect and I hope no one else expects me to be. Openly admitting that takes a lot of pressure off my shoulders. It is awfully hard work to attempt to be perfect!!! I'll make mistakes, I'll have bad moments in exercising and eating, I'll want to quit and I'll definitely cry (a lot!) but in the end I'm just like everyone else who struggles to reach a goal. Such achievements aren't meant to be easy and we'll all travel different paths to get there. Yet it's the process of getting there that holds the most powerful insights! It's learning how to reformulate the plan, make adjustments and accommodations for potential mistakes and future disappointments and discover ways to avoid them or counteract them. Just like Katie and the spilled drink, I can take similar advice and learn from the situation with the guidance and understanding that none of us are perfect...and in fact, it's almost expected that we'll find moments of failure and weakness despite all our best efforts to do otherwise! But without those precious moments of failure and frustrations, we'll never learn about ourselves at a richer, deeper level of awareness and insight on our way to becoming successful in achieving our goals. Whether it's a glass of spilled drink on an already dirty living room carpet or the setback of losing weight and becoming healthy - the choice is ours to decide how to circumvent and overcome those moments in the future....without the guilt and without the shame of not being perfect.

• "The essence of being human is that one does not seek perfection" George Orwell

• "Remember that fear always lurks behind perfectionism. Confronting your fears and allowing yourself the right to be human can, paradoxically, make you a far happier and more productive person." Dr. David M. Burns

• "I am careful not to confuse excellence with perfection. Excellence, I can reach for; perfection is God's business." Michael J Fox
  

UPDATE!

I can't believe it's been an entire WEEK since my last update! I'm such a slacker! Well, actually I've been extremely busy - I mean, I'm always busy but this past week it has been unusually hectic. In fact, this morning I've been up since 4:30am so if my writing is horrible you'll understand why! :)

Yesterday was the launch of Chad's new website for Shaping Concepts of Bluffton. That's very exciting! Check it out! Here is the link: www.shapingconceptsbluffton.com

Other exciting news: I weighed myself last week and guess how much weight I've lost? Here are a few clues...







Recently two exercises in the studio really opened my eyes. Not only were they physically difficult but my mind was fully expecting to fail at both.

The first exercise involved pulling weight across the studio with a very long rope. The weight consisted of a water-filled base of a free-standing heavy bag and 4 tires of varying sizes on top. It wasn't difficult until the last pull across the gym when Chad stood on the base to add more weight. I thought it was ridiculous to think I could pull everything at once but, what the heck, why not give it a try? Surprisingly I succeeded in pulling all the weight right up to my toes! (My guess would be that it weighed just over 300 lbs.) It shocked me at how little credit we give our bodies to accomplish things like that.

The second exercise involved carrying two 45lb plates (one in each hand) around the studio and then stepping up on an object with one leg. My mind KNEW I couldn't do that. I mean, what the heck...it was another 90lbs added to my body and I already struggle with the step just with my own weight! But I did it! Three times with each leg! That really shocked me!!!!

If we can just push through the cognitive negativity of the limitations of our bodies, we can accomplish some amazing things. I guess that could be said for anything - not just our bodies but with our lives as a whole.

TOP 5 SONGS TO BOOST YOUR WORKOUT

A professor from Brunel University in West London, England has created a formula for the perfect workout track. He tested 30 volunteers (not a very large group of subjects for the experiment, I might add!) on a variety of specially selected rock and pop music. He, Dr. Costas Karageorghis, found that their exercise endurance rose by an average of 15% which he says is a significant amount considering the only boost is from music.

His formula consists of the right rhythm, tempo and musicality of popular music but it also must be mixed with a bit of "cultural impact". (whatever that is!) He determined the best songs for moderate to intense exercise have to be between 120 and 140 beats per minute.

He concluded that the top 5 songs to listen to while exercising are the following...have a listen for yourself!

Can't say that these 5 songs would be MY choice to motivate me enough to endure painful workouts longer...but I'm not a research professor so what do I know?! (but I did stay at a Holiday Inn Express last night!) lol And I swear, if Dancing Queen (song #5 on the list!) ever came on the satellite radio at Chad's studio, I'd fall right off the treadmill!!!!

It's really late and I'm getting punchy here at the computer. I better go!! :)

UPDATE: Actually, the songs are pretty catchy and upbeat! I think I like them! (except for Dancing Queen....lol)

JUST PLANK IT! (On second thought....don't....It hurts!!!!)

POPEYE WAS RIGHT!

Last Friday was such a difficult workout. I was easily frustrated, gave up on my exercises all too readily and overall I wasn't mentally focused on anything! It was awful and I'm sure it must've been frustrating for Chad as well. I left his studio feeling pretty bad about my performance and I promised myself that I would return on Monday with much more energy and commitment!


In the meantime, I purchased some baby spinach on Saturday at the grocery store and began to add it to my salads.

Yesterday (Monday) I was pumped up for my workout and it was awesome! I didn't quit anything intentionally except for one exercise which was incredibly hard (I have rug burns on my elbows so I did try my hardest!) and I felt great when I left Chad.

Perhaps it had something to do with the spinach? ;) Maybe Popeye was right! :) (And I'm sure it also had a lot to do with Chad's help!)


Spinach 101

Did you know that the United States is the second largest producer of spinach in the world (behind China) ?

Spinach is a super food and is low in calories, high in vitamins and minerals including calcium, iron, folate and vitamin A plus spinach is high in phytonutrients such as lutein and zeaxanthin which are important for healthy eyes.

Spinach is an excellent source of vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, and vitamin B6. It is a very good source of dietary fiber, copper, protein, phosphorus, zinc and vitamin E. In addition, it is a good source of omega-3 fatty acids, niacin and selenium

Spinach is part of the Chenopodiaceae family.

There are three varieties of spinach - flat, curly and semi-savory.

The larger the leaves, the more mature they are and more likely to be tough or stringy. (ew!)

So the next time you are at the grocery store, grab some spinach and add it to your diet! You'll be glad you did (and so will your personal trainer!) :)

SUPER BOWL PARTY FOODS

The Super Bowl is like a holiday to me, my family and my friends. And what's a Super Bowl party without awesome yummy snack foods??

In the past, (meaning all the way back to college!) we would serve up a variety of snacks for the Super Bowl...buffalo wings, queso dip with tortilla chips, veggies and dip, mozarella sticks, potato skins, pizza....I can't begin to imagine the amount of calories and saturated fats we consumed during that one game!!!

This year it's different because I'm choosing to eat healthier foods. Although it wasn't a "perfect" meal and it's definitely not as appealing as the previous Super Bowl meals, it was still pretty good! I cooked some chicken on the grill along with a lean piece of steak, I made a salad with romaine, baby spinach, cucumbers, tomatoes and olive oil/vinegar dressing, I cooked up some brown rice then we had banana and red grapes for dessert.

Here is an example of the nutritional values of the following foods:

1. Buffalo Wings (not even including the celery and blue cheese!)
4 pieces (87 g)
210 calories
Total Fat 12 g
Sodium 900mg
Protein 22 g

2. Grilled Chicken
3 oz (85 g)
140 calories
Total Fat 1.5 g
Sodium 375 mg
Protein 35 g

Although I'm still hungry and totally craving bad food during the game, I feel great about eating healthy and avoiding all those unhealthy Super Bowl snack foods!!! That's nearly as exciting as the current scoreboard...Steelers 20 Cardinals 23 with 2:30 left in the game!

LOOK UP IN THE SKY........IT'S A POP QUIZ!

Exactly what is a super food? How about a little POP QUIZ to find out?

Questions: True or False

1. You can only find super foods in high-end, whole food, specialty grocery stores.
2. Super foods are good for you but high in calories and saturated fats.
3. Super foods are best known for their abilities to prevent bad breath and body odor. (ew!)
4. Most people can't afford super foods.

Answers:

1. False. Super foods are easy to find in your local supermarket!
2. False. Super foods are nutritional powerhouse foods that are loaded with nutrients, healthy fats, fiber, lean proteins and most are low in calories.
3. False. Super foods are best known for their ability to prevent and possibly reverse the well-known effects of aging including cardiovascular disease, type II diabetes, hypertension and certain cancers.
4. False. Everyone can afford super foods so stock up and generously eat a variety of them!

____________________________________________________

1. Which one of these foods/drinks is considered a super food? (multiple choice)

a. gorgonzola cheese
b. diet coke :)
c. cinnamon teddy graham crackers
d. turkey hot dogs
e. walnuts


2. Which drink is the best for you? (multiple choice)

a. diet coke :)
b. pomegrante juice
c. V8 Fusion juice
d. lemonade
e. whole milk

3. Which fruit is not a super food? (multiple choice)

a. pumpkin
b. oranges
c. avocado
d. pineapple
e. kiwi

4. Where did the super fruit kiwi originally get it's name? (multiple choice)

a. the Chinese green gooseberry
b. the National bird of New Zealand
c. the name of the tree they grow on
d. a Hawaiian word meaning "pale green"
e. the main ingredient in a can of diet coke

5. Which President declared..."I'm president of the United States and I'm not going to eat any more broccoli!" (I know, it's a difficult question. Let me give you a hint: "not gonna do it...wouldn't be prudent")

Name of president_________________________

Answers!

1. E - walnuts
2. B - pomegrante juice
3. D - pineapple
4. A - the Chinese green gooseberry bird in the early 1900's
5. see image below!

I hope you did well on the pop quiz!

If you are interested in seeing a partial list of super foods, go to this link for more information! SUPER FOODS

Now I'm sure you won't believe this but I have a life outside of doing silly graphical things on this blog! I REALLY need to get motivated and finish some things around the house! Good thing I ate some super foods for dinner! :)

TIME TO THROW OUT THE SCALE!

After having a discussion with Chad this week about my recent difficulties staying motivated to exercise and eat healthy, we discovered that my biggest deterrent and stumbling block is the scale!! I'll admit to stepping on the scale several times a week...ok, maybe even once a day. As he said, oftentimes the scale brings bad news. Granted, I've lost roughly 13 lbs yet my mind doesn't see the progress! Instead it obsesses about how many MORE I have to lose (which is overwhelming...let me just tell you that!) Besides that, the scale is very misleading when it comes to overall health! It's just a number and it doesn't factor in the muscle gained, fluctuations in water weight, the % of body fat lost, the BMI, the cholesterol level...nothing!

Therefore it's been decided that the scale is a worthless piece of equipment and I'm going to get rid of it. I just can't decide how to do it! I have all kinds of scenarios going through my head...here are just a few......

Ok...enough silly stuff! :) I actually have housecleaning and work to do! I'm such a slacker! I'll try to write more later.

IT WASN'T MY FAULT...I SWEAR!

Yes...it finally happened. It was inevitable! I missed a workout with Chad today....I can't believe it!

I jinxed myself yesterday when I said I hadn't missed a single workout with Chad...little did I know that today would be the first! And it totally wasn't my fault. There was a huge accident going off-island tonight. I literally sat for 50 minutes and maybe went 1/4 of a mile. Katie and I were going loopy in the car. She suggested we get out of the car, hold hands and use our backs to push the car through the traffic. I told her that was a creative idea however we could probably walk home faster! After Katie threatened to pee her pants in her car seat, I was forced to turn back and head to Uncle Todd's house where we hung out until the traffic eased up. Therefore, I missed my workout with Chad however I did reschedule for tomorrow morning!! :)

It's becoming more difficult to be strong willed about eating healthy and exercising. It's all such an unbelievable struggle right now. My mind is becoming weaker about eating healthy and craving certain foods. I combat the mental weakness by not eating much at all so I can forget about food. I've lost 13 lbs and I don't want to give up.

The newness has worn off...it was bound to happen, I guess. I'm becoming tired of the same food choices yet I'm numb in the head about seeking out alternative choices for meals so I stick with the same types of food. I'm fighting with myself when it comes to exercising and if it wasn't for my appointments with Chad and my commitment to the sessions, I probably wouldn't be exercising right now. I wish I could do this for myself. I wish I could be committed to myself and push through all on my own. But I can't. I really need people's support and especially Chad's right now. I don't like relying on people so it's really difficult.

The climber in this photo expresses what it feels like to be me right now. He has three choices....keeping climbing, stay motionless or let go of the rope and fail at his ascent. Yeah, there are probably people beneath him who are cheering him on and encouraging him. But ultimately he's the one who has to pull himself up, keep moving on and finish what he started. There's really no looking back. If you pause for a moment and look up the mountain you realize how much further you have to climb. It seems daunting and impossible to achieve. But if you look down you realize how you can't go back to where you came from...for many reasons but most importantly you don't want to let people down.

I didn't eat well today. I hardly ate and when I did it was past the 3 hour mark. But I did exercise for 40 minutes and I haven't missed a workout session with Chad. But I feel myself slipping and I don't want to fall nor do I want to fail. I'll keep fighting through it. I hope it's a normal phase of this process. It's the loneliest so far!!

SO LONG DIET COKE!

As of today I am officially off diet coke. No...I'm serious! I am!!!! Shocking as it may be, I've always known that diet coke is a horrible thing to put in my body but I chose not to acknowledge that. Now that I'm taking care of my health it just seemed like a natural progression to stop diet coke! I don't need it anyway....I have much more natural energy with a healthy diet and working out! :)

On a different topic, I finished taking my measurements this weekend and here are the results:

In 3 weeks I've lost:

10 lbs
6% off my BMI
3% off my waist
5.7% off my thighs
2.77% off my calfs

And I've gained:
1.66% of muscle in my biceps/triceps (scary!!)

Other than that, nothing else is new! Matt has been on vacation recently so I've been spoiled with his help around the house and with Katie. Soon that will end and I'll be back to whining and venting on this blog!! :)

Talk to you soon!!

NUMBERS

Tomorrow will be my 3rd week anniversary, my 10th workout session with Chad, my 21st day of eating healthy and I've lost 8 lbs!

AND, most importantly, I'm surviving through it all!....(although there was a close call with the elliptical, I drove home crying a few times after my workouts and I nearly had a panic attack on my first day....but other than that, it's been great!) :)

Seriously though...I know I joke a lot on this blog and I enjoy having fun but I must admit that eating healthy and focusing on my fitness has been a TON of work! Yet it's SO REWARDING! I never would've believed that I would feel and visually notice a change in my body already. It's very exciting! And these changes in my body are not a result of starving myself, eating weird and unhealthy diets or taking a weight loss pill. They are a result of hard work, tears and sometimes embarrassment but in the end I am making this happen for myself and my family. It's my determination and choice to exert the effort and time involved to produce positive results and it's a great feeling of accomplishment - even if I've only lost 8 lbs. Just think...there are so many greater rewards ahead....I can't wait to embrace them and share them with you! It'll be very exciting!

In the meantime, I now have to go exercise around the neighborhood for the next hour...that's 60 minutes, 3,600 seconds, 3.3 miles, 6,600 steps, 48 degrees and 1 reluctant dog. :)

GET YOUR KICKS ON!

Are you bored with the same tedious exercise routine? Do you crave something new and exciting? How about trying Tae Kwon Do?

It was too cold last night to exercise outside so my brother Todd and I practiced Tae Kwon Do footwork and kicks instead. (Todd has his black belt in TKD as well as my Dad and my brother Jeff) It was a really great cardio workout never mind a perfect outlet for pent up aggression and frustration...that is if you happen to have any....which I don't.....(me: rolling my eyes)

I learned how to give the illusion that I'm approaching or retreating from someone very quickly simply by changing up my footwork, I was taught how to put my kicking leg in the "chamber", extend my foot in the correct way then return to my properly balanced foot position. He also taught me how to spar and punch without breaking anything! It was fun (as you can see by the photo! lol)

So if you find yourself burnt out by your regular cardio routine (or simply afraid of an elliptical machine) try something new and exciting and change up your routine! You'll be glad you did!

RANDOM POLL

Ok...I'm taking a random poll of blog visitors. Raise your hand if you've ever found yourself stuck on an exercise machine. Anyone???? Do I see any hands out there??? No?? Well, I have!!.... *me: raising my hand*.... and it happened tonight on the elliptical machine. (don't laugh! I'm still embarrassed!) In all honesty, I don't even want to talk about it.

Thankfully they've written books on the topic and a few funny cartoons so I know I'm not the ONLY ONE out there who found themselves stuck on an elliptical machine.

Well, that's all I'm going to say about this topic except for the fact that you'll never, ever, get me on another elliptical machine!!....Well, unless you drug me or bribe me with dinner at Amigo's then I may reconsider....

POP QUIZ!

Question: What exercise provides a quick and readily available workout that is a high calorie burning exercise, can be easy or intense and is perfect in any weather, any place and any time of the day.....plus....it's absolutely FREE!?

Answer: Stair climbing!

Using the stairs as an alternative to an escalator or elevator can burn about 500 calories per hour depending on your weight. It's a great leg and butt workout and it's more work than running because each step requires the lift of your entire body's weight up each stair on just one leg. There's no excuse that you can't afford a gym to exercise. There are stairs everywhere! Grab your iPod and get climbing! :)

Did you know?....stairs have been around since prehistoric times. The earliest staircases were developed by accident through the use of footholds on steep slopes and graduated from there! Castles in the Middle Ages built their stone staircases in a counter-clockwise manner as a way to protect the castle from sword wielding intruders. The intruder quickly discovered that their attempts to attack with their sword was in vain! The counter-clockwise rotation of the staircase inevitably caused the swords to hit the stone wall instead of the castle guards. Also, before the advent of the burglar alarm, stairs would offer an excellent way of detecting an intruder. Constructing a staircase with uneven steps would trip up a unwelcomed guest and alarm the rest of the house!

Interested in running the marathon at The Great Wall of China? Expect to use 5,164 steps to accomplish this extraordinary event! If that doesn't intimidate you and you are crazy enough for the challenge, make your way to Tianjin Province on May 16, 2009 and join the race! Great Wall Marathon Website

Although it wasn't nearly the challenge of The Great Wall, I did my first workout using the stairs this morning!! It wasn't as difficult as I thought it was going to be! For some strange reason it was easier to jog up the stairs than walk them. I'd rather use the momentum of jogging to propel myself up the stairs rather than labor through each walking step. All in all I did the stairs for nearly 30 minutes (walking down each flight of stairs) and I didn't pass out from fatigue! :)

This is a photo I took of The Great Wall when we traveled to China. Matt scaled the wall up to the third tower in the upper right corner of this picture. Of course, I chose to find the best photo opportunity- which just so happened to be at the base of the staircase (lol) - rather than join the rest of the group for the steep climb up the wall. Yup...me and one of the grandmothers on the trip were the only two who chose not to make the climb.....hmmm....I think that says a lot!!!! Well, you never know...I could be one of the marathon runners at The Great Wall in 2013! :)

ANSWER: My workout on Friday night!! Chad and I did a little bit of everything from doing overhead presses with a 35lb tire, "fitness" boxing (which I think Chad is regretting!) and crunches on the exercise ball (which I'm regretting!!). It was definitely fun and something different! I'm not sure what other exercises Chad has up his sleeves but as long as it doesn't involve enormous boulders or small cars, I think I'll be just fine.

Speaking of boxing, Katie enjoyed a light round with our heavy bags recently. Check out her exclusive behind-the-scenes video below!

VENTING

I haven't felt like blogging in a couple of days which isn't like me! :( I'm so tired and frustrated, especially this morning, that I could just sit here and cry!!

It has nothing to do with being sore. In fact, nearly all of the soreness has gone away even after my workouts. I'm just drained from juggling home life, work life, mommy life (caring for my 3 1/2 year old daughter), being a wife, eating healthy (which takes time, believe it or not!), working out 6 days a week and then trying to squeeze out a little personal time for myself (and a nap!) with whatever is left over of my time.

It's no wonder that people are overweight! Who has time to eat healthy and exercise? How can you say that taking care of your health and body is a top priority when you have to make money, care for a child, foster a marriage, manage a household....I can see how people put their health at the bottom of the totem pole. Yeah, some people put it there out of laziness. Some people put it there out of ignorance. But you know what? Lots of people put it there because they have no other choice. I firmly believe that.

I'm not a quitter and don't proclaim to be one. My actions and behaviors throughout life support that statement. I'm not giving up on getting healthy. It's just that I know something or some things will have to give in order to make that happen. But what? Time with my daughter and husband? Loss of hours/money at work? Slacking off on paying bills? How can you possibly justify that these people and priorities should take a back seat to my health goals?

Give me a frickin' break.

I'm between a rock and a hard place.

Losing weight in theory is great...but what else am I losing in the process??

.

I finished my 6th workout with Chad this evening. Gosh! I can't believe it's only been 6!!! When I think about it, it's amazing what you can accomplish in only 6 workout sessions and a healthy diet. My body is definitely stronger, I have more energy and my clothes already fit differently. It's really pretty amazing! Oh, I still do cardio on my "off" days so I'm sure that contributes to the positive benefits as well!

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Speaking of a healthy diet!!....I thought I would give you an idea of what I eat during the day.

Breakfast: Eggbeaters with broccoli, onion and cheese, 1 piece of whole wheat bread with light butter plus a fruit like blueberries and strawberries.

Snack: Reduced fat triscuits with cheese

Lunch: Brown rice and black beans with salsa, salad with kale and cucumbers and more fruit.

Snack: Dannon Lite & Fit yogurt with wheat germ

Dinner: Tuna sandwich with kale on whole wheat bread and grapes.

Snack: Usually Kashi cereal with milk

The goal is to reach 2,000 calories a day but I don't think I'm coming close to that. I eat every 3 hours and I'm never hungry during the day which is great!

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Here is my latest video post. I'm totally exhausted so please forgive me for all the "umms..."



And, as promised in my video, here is a link to Chad's workout video. It's only 4 minutes long so please check it out. In the video he runs through one circuit of exercise and I think it's identical to one he had me do last week. I remember it quite well!!!! In fact I've been afraid of the step-up bench ever since!! Plus if you watch the video you can meet Chad and see his new studio! Here is the link: http://shapingconceptsofbluffton.blogspot.com/

Catch up with you soon! :)

WHAT'S YOUR FAVORITE WORKOUT MUSIC?

I don't know about you but I love music. I'll listen to nearly every genre and decade of music with the only exception of classical music. When you think about it, music plays such an important part of our lives! I can remember the songs from my very first slow dances in middle school (and the boys too! lol), I can't help but remember the music and parties from college and, of course, the music from our wedding reception. And as a parent I'm surrounded by the music of the Wiggles and nursery rhymes.

Individual choices of workout music is very interesting. It intrigues me to know what songs motivate and energize people as they prepare for the big game, endure grueling workouts and even relax after strenuous exercise.

I realize that my list of exercise and motivation songs will vary over time yet here are some of the songs I enjoy right now:

Round and Round by Ratt (reminds me of circuit training!)
Fighter by Christina Aguilera
Somebody Told Me by The Killers
Man in the Box by Alice in Chains (although the lyrics are rather scary!)
Makes Me Wonder by Maroon 5
Miss Independent by Kelly Clarkson
Beautiful Day by U2
Spoonman by Soundgarden
Bring Me To Life by Evanescence
I Was Wrong by Social Distortion
and...any type of upbeat music by Madonna


What are your favorite songs that help motivate and encourage you through your workouts??

HURDLES

Well, if anyone is still reading this blog I want to thank you! Sometimes it feels like I'm talking to myself....I don't know about you but I think I'm pretty boring!!!!! *giggle*

Anyways, I just wanted to say that with the choice to adopt a new healthier lifestyle I've had to overcome a couple of hurdles already. The first, and biggest, hurdle was making the call and scheduling an appointment with Chad. Admitting you have a problem and need help is wicked hard to do. Not to mention a mini-hurdle of starting my very first workout in his studio! I was scared to death because I didn't want to make a fool of myself in front of other people! But both hurdles were eventually overcome and somehow it does get easier.

The second hurdle came today. I'll be very honest - I felt like giving up and quitting today. It's all so very difficult. Not just the workouts themselves but re-shuffling everything in my life to fit this new lifestyle and schedule. Katie seems to be missing me more. She cried when I left for the studio tonight...big tears going down her face...she didn't want me to go and she just wanted to snuggle. I felt awful!!! If she only knew that I didn't want to go either!! It made it that much harder to go. BUT I called my brother Brett tonight and he was awesome at encouraging me to go workout with Chad. I'm really glad he did because it's a great feeling to get over another hurdle like this. Plus I think I had the most fun tonight than I've had in the previous 4 workouts. Having fun, in a strange way, off sets some of the suffering involved in working out! I guess that could be said for a lot of things in life....laughter and a sense of humor can help you overcome many things. It's a good thing to remember - especially the next time I'm having to do lunges and kicks up and down Chad's studio!!!

I'm sure there will be many future hurdles to overcome. I hope you all will be there for me to call on when I'm struggling with my next hurdle!

p.s. I lost 6 pounds...

REMINDS ME OF THE OLD GODZILLA MOVIES!

Ok, so I had some minor technical difficulties with the digital camcorder tonight. Definitely NOT user error! I swear!! LOL ;) Anyways, the sound and the video are a bit off. (It kinda reminds me of the old Godzilla movies from when I was a kid.)

Also, to make things more interesting, the camcorder shut down and the disc nearly failed on me so this is all I could scrape together for my most recent video.

Oh and please remember I just worked out so if I look like crap in the video, well, it's totally Chad's fault!!

(Just kidding, Chad!)

(I need to stay on his good side.........................)

So here is my ONE WEEK update!! (at least what's left of it...) One week down and a million more to go! Woo hoo!

I'M NOT DUMB.....I SWEAR!! :)

I'm not dumb.

Actually I think I'm fairly intelligent.

I graduated college with honors and was accepted to three top ranked graduate schools for the study and practice of Orthoptics (a treatment for pediatric eye muscle disorders).

I enjoy reading and writing.

I'm quite skeptical and don't take things at face value in order to avoid deception.

So why on earth would I make such poor food choices in the grocery stores?????????

I know how to read!!! It doesn't take much effort to turn a box around and read the nutrition label and serving size! It doesn't take much common sense to understand that products are meant to be sold in grocery stores and they will market their product to be as attractive and appealing as possible all the while treading on the brink of lying to the consumer about the product and its overall value to your life, your diet and your health.

Use common sense when you shop! Teach your children to use common sense when they shop with you! Read the labels - know what are "good" fats that your body needs and the "bad" fats to avoid. Watch for high fiber and high protein products with low amounts of sugars, saturated fats and trans fats.

Educate yourself on product labeling and be aware of deceptive schemes that entice you to buy a product because it's "lean", a "healthy"alternative, "lower in fat", "non fat"...

Hire the best food detective there is - YOU! You must investigate foods you put in your shopping cart and your body. Take the time to critically review each product and assess them to determine whether or not a product is indeed healthy for you and your family.

Now here's a pop quiz. Here is a popular label for a well known product. Critically evaluate this can's contents, ingredients, labeling and serving size. Is this product as purely healthy and fat free as it appears?


Ok...time's up. Put your pencil's down! :) Here is the answer: No.

Why? Because the serving size has been defined to be a 1/3 second spray which contains less than .5g of fat per serving therefore they can technically define this product as great for fat-free cooking. However! If you go longer than 1/3 second spray on your cooking pan, you immediately begin to incur calories, fat grams and all those little zeros on the label will quickly disappear! Not to mention this "All Natural" product contains a propellant additive!

Make alternative choices for you and your family. Buy an olive oil sprayer/mister for $9.99 at your local Bed, Bath and Beyond store. Use a small drop of olive oil on your pan and spread it with a paper towel before heating up the pan. Buy non-stick cookware.

Choose to make better choices. Choose to educate yourself. Choose to be choosy in the products you buy and don't fall for deceptive labeling.

WE'RE GOING TO..............

...DISNEY WORLD when I reach my fitness goals!!!

It will be SO MUCH FUN to celebrate with Matt and Katie plus I'll get to enjoy many of the rides that I can't enjoy right now at my current weight.

I'm going to put aside money after every workout - both at home and at the studio with Chad - and hopefully by the time I've reached my goals, I'll have a decent amount of money saved up for the trip.

Maybe we'll be heading to Disney for Christmas...come join us and celebrate when the time comes! Thank you for all your support and encouragement!

Ok...so I think I've answered my own questions!

1. Honesty is never the best policy when it comes to pain.
2. I'll always wish I could take back my honesty with Chad about being sore.
3. It was a few hours ago that I wished training was over before it began.
4. It's not normal to seek pain. ;)


You know, why wait until you get home to cry when you can cry right in Chad's parking lot?! Next thing you know I'll be crying on the treadmill before I leave! I cried all the way home and sat in a cul-de-sac in my neighborhood and cried even longer!

Today was probably the most difficult work-out yet thus part of the reason for crying. Granted I've only had THREE but this one tops them all by far. It was humbling and frustrating at the same time. Humbling because I quickly realized the limits of my physical abilities. Growing up I could withstand a lot of physical trials and excel at most sports so it's difficult to face the fact that I've let my body go for so long and it's a huge journey to get it back to a place where I can be proud of my body and my abilities once again. Also, it was frustrating for many reasons! Frustration with my body. Frustration with myself for letting my weight and health go for so long. Frustration with Chad (which isn't his fault!) for giving me a wicked work-out today. I was just plain angry and I hardly ever get mad. But Chad said to use that anger to motivate me and that really helped.

I swear, I never would have completed all the circuits if Chad wasn't right there helping me and encouraging me. He has WAY more faith in me than I could ever have for myself and it's reassuring to know that he's seen many people in my position get healthy and lose weight. And he knows I can do it too.

Also, to top things off, Chad had his mirrors installed on the walls of his new studio today. I hate mirrors!! I avoid full body mirrors at all costs. I feel so ashamed when I see myself in the mirror because I'm so overweight and ugly. I can't wait for the day when I can look in a mirror and love what I see. When that happens - I'll know I've made it and reached my goals!

But on a positive note I can really feel the positive effects on my body. Even though I'm in a lot of pain that is only temporary and it'll get better over time. I feel so fortunate to have such caring people in my life!!! My husband who is working extra hard around the house so I can focus on my health goals, my family who will be supporting me financially so I can continue Chad's program for the entire calendar year and always support me emotionally, my brother Todd for being understanding about my work both at the office and at Chad's studio, my friends who post messages on my blog to support me...from here to New Zealand!! Plus I feel extremely grateful for Chad. He's a true life saver and it's obvious he cares about his clients. Plus he's giving me and my family the biggest gift ever - and that's a longer, healthier and happier life (God willing!). I can't think of a better gift! :)

Goodnight and thanks, Chad, for a difficult workout. (you didn't think I'd thank you so soon, huh??)