Everyone wants to lose fat, but most people mistakenly indicate "weight loss" as their goal. I've noticed at Good Life Fitness, people are not only losing weight, they are reducing their body fat in the correct way and changing their life because of it. Weight loss and losing fat are not necessarily the same thing. I think* reducing body fat and improving one's body composition is a common goal for both the overall serious competitive athlete but also the general fitness enthusiast (me).
There are so many people out there that want this lifestyle change. However, most do not want to do it the correct way. Fat loss has turned into a huge industry with fad diets, weight loss plans and fat burning supplements. Even still, obesity is on the rise and education is really what the public needs.
This post is will attempt to portray a few principals that I know and think I know work for permanent 'fat loss' and transformation...based on my own personal experiences and education.
The public is so inundated with all of these types of ways to diet and do exercise we end up confused. Consulting with a certified nutritionist and personal trainer will absolutely help you and is probably the best way to go. I believe that proper nutrition and exercise with a few lifestyle changes is definitely the best way to go.
First Principal: DON'T STARVE YOURSELF
It is pretty crazy how many calories a day I consume given the fact that I am burning tons of fat off my body. Cutting too many calories will push the body to conserve those calories rather than burn them off. I believe it also turns our bodies into breaking down muscle tissue in order for our large organs to proper functionally. Low caloric intake forces our body to hit the starvation mode. I have found that eating around 2500 calories a day has helped me burn more fat than gain it. Quite a concept, but it was worked for me. Over 40lbs lost :)
Second Principal: CALORIE DEFICIT SHOULD BE INCREASED BY EXERCISING
How many people really want the quick fix? I know I used to want it. A quick way to exercise or no exercise and burn fat immediately and lots of it. YOU HAVE TO PUT IN THE TIME TO REAP THE BENEFITS! I know it seems obvious but to metabolize more body fat you have to burn more calories by increasing your activity level!
Resistance training is a great way to transform your body because of the the 'after-burn.' Resistance training will stimulate your body to continue eating up fat stores after the initial exercise. This is the best part! Lean tissue burns more fat!!!!! (high metabolism)
Interval training is my favorite part of burning fat the quickest and most effectively. Low intensity cardio with high intensity cardio burns calories in a short amount of time. Of course it is very tough but very worth it in the end. (N-10sive bootcamps and fusion baby!)
Third Principal: EATING HABITS MUST BE CHANGED
Exercising is not the only key to essential fat loss. The second I became disciplined and ate more often throughout the day...boom I lost 20lbs. My portion size was also absolutely essential to reducing my body fat. I increased how frequently I ate and watched the amount that I was eating. A food log is a great way for you to track what you are eating, and it also keeps you on schedule.
In addition to having lifestyle changes like I mention just above, water intake is also key. It is absolutely the most important nutrient, especially while trying to lose fat. It acts as a detoxifier, flushing the waste products your body makes when it breaks down fat for the energy. I drink between 80-160oz of water a day and if I don't, I feel like crap. Of course I avoid pop, fruit juices, beer and sugar as much as possible.
I believe that if you stick to the proper nutrition, exercise and stay a way from those fad diets and crash diets, fat loss will work for you. It has for me...thanks to Good Life Fitness! This 8week challenge has no idea what is about to hit it.
Thanks for reading!
Tim
Thursday, June 30, 2011
Tuesday, June 28, 2011
Adaptability and Accountability
Adaptability and Accountability
Our ability to adapt and overcome can definitely make the difference between life and death in many different scenarios. Adaptability is the key to survival. This truism is proven time and time again in nature, in the form of evolution. Not only are those species/plants with the ability to adapt to their environment able to just plain exist, they can also thrive. This same thought process holds true for the training I have been putting my body through in the last 5 weeks. However, the concept of adaptability can be a double-edged sword. Check it out: if you do the same workout over and over again using the same time frame, same amount of rest time between reps/sets, I doubt you will see long-lasting progress. If you never push yourself longer during a AMRAP or any type of resistance training you'll never break through on your plateau. In this case, your muscles have adapted to your work-out. Muscles are 'lazy' and require constant stiumulation. Obviously, they will only do what we force them to do.
IT COMES DOWN TO THIS:
We must learn to adapt to keep our muscles stimulated and growing.
This is why I love Good Life Fitness so much. There are so many ranges of workouts that anyone can do. I love my 6:15am bootcamp that I go to 4 days a week, but I also enjoy FIRE, a strength training class, and recently Fusion, a cardio class. Having those options at GLF makes the concept of adaptability that much more attainable.
In addition to those three different classes I have been riding my bike 1-3 times a week and also doing some type of running, whether it be part of a Brick or an easy 3miler or a nice 5 mile run. Forcing your muscles to do different things will only help the plateau stay farther and farther away.
Accountability is also key to helping the body learn to adapt to keep our muscles stimulated and growing. Steve Auxier preaches that group accountablity is the key to fitness success. This is completely true. I have found great people at GLF that are always on the lookout for someone to be their 10th person (group accountability). With instructors, fellow bootcampers and fusion enthusiasts always giving you their thoughts and pushing you to do that next class as hard as you can, you find great results. The accountability aspect has helped me to adapt my body and workouts and fitness routines so much that I keep dropping body fat and body weight at staggering numbers. Of course nutrition plays a vital role in training, but that also has group accountability involved.
I recently read an article about mental tricks to help you run better. Overall the article was a great read for any athlete that has long days and mentally does not want to go for their routine workout. Here is the website for something that might help you out if you are having a bad day. http://www.runnersworld.com/article/0,7120,s6-238-267--13996-0,00.html?cm_mmc=TrainingExtra_NL-_-625804-_-06282011-_-Tired%20and%20Cranky%3f
I really do believe that adaptability and accountability are key to fitness success. I know when I started really working out I weighed 281 pounds. As of this morning (5/28/11) I weighed 239.4. This 8 week challenge has been fantastic motivation and I cannot wait to see how others panned out also.
If you have any questions shoot a comment at me. Thanks for reading!
Tim
Our ability to adapt and overcome can definitely make the difference between life and death in many different scenarios. Adaptability is the key to survival. This truism is proven time and time again in nature, in the form of evolution. Not only are those species/plants with the ability to adapt to their environment able to just plain exist, they can also thrive. This same thought process holds true for the training I have been putting my body through in the last 5 weeks. However, the concept of adaptability can be a double-edged sword. Check it out: if you do the same workout over and over again using the same time frame, same amount of rest time between reps/sets, I doubt you will see long-lasting progress. If you never push yourself longer during a AMRAP or any type of resistance training you'll never break through on your plateau. In this case, your muscles have adapted to your work-out. Muscles are 'lazy' and require constant stiumulation. Obviously, they will only do what we force them to do.
IT COMES DOWN TO THIS:
We must learn to adapt to keep our muscles stimulated and growing.
This is why I love Good Life Fitness so much. There are so many ranges of workouts that anyone can do. I love my 6:15am bootcamp that I go to 4 days a week, but I also enjoy FIRE, a strength training class, and recently Fusion, a cardio class. Having those options at GLF makes the concept of adaptability that much more attainable.
In addition to those three different classes I have been riding my bike 1-3 times a week and also doing some type of running, whether it be part of a Brick or an easy 3miler or a nice 5 mile run. Forcing your muscles to do different things will only help the plateau stay farther and farther away.
Accountability is also key to helping the body learn to adapt to keep our muscles stimulated and growing. Steve Auxier preaches that group accountablity is the key to fitness success. This is completely true. I have found great people at GLF that are always on the lookout for someone to be their 10th person (group accountability). With instructors, fellow bootcampers and fusion enthusiasts always giving you their thoughts and pushing you to do that next class as hard as you can, you find great results. The accountability aspect has helped me to adapt my body and workouts and fitness routines so much that I keep dropping body fat and body weight at staggering numbers. Of course nutrition plays a vital role in training, but that also has group accountability involved.
I recently read an article about mental tricks to help you run better. Overall the article was a great read for any athlete that has long days and mentally does not want to go for their routine workout. Here is the website for something that might help you out if you are having a bad day. http://www.runnersworld.com/article/0,7120,s6-238-267--13996-0,00.html?cm_mmc=TrainingExtra_NL-_-625804-_-06282011-_-Tired%20and%20Cranky%3f
I really do believe that adaptability and accountability are key to fitness success. I know when I started really working out I weighed 281 pounds. As of this morning (5/28/11) I weighed 239.4. This 8 week challenge has been fantastic motivation and I cannot wait to see how others panned out also.
If you have any questions shoot a comment at me. Thanks for reading!
Tim
Thursday, June 23, 2011
Tri training...and stuff
Hey everyone...I'm back for my 2nd post in a week!!
Just so everyone knows, I am preparing for a triathlon on July 23rd in Ogallala, NE. It really isn't very far away and I'm not as prepared as some people think. The distances featured are a 500M pool swim in the Ogallala outdoor pool followed by a 16.25 Mi Bike around Ogallala, topped off by a 5K Run. I have been biking and running now for awhile so I feel pretty comfortable with those two legs of the event. The toughest part I know will be the 500M pool swim. At least it is in the pool. I have been at the Larsen Pool at Union college getting ready for this tri.
When I decided to do a triathlon I didn't realize the amount of work that it takes to get ready. I began writing all the stuff down that I need...here we go:
Bike shorts
Wet suit
Bike
Running shoes
Towel
Socks
TRAINING
Goals for race (just to finish:) )
Who would have known that there are so many things that go into a triathlon. Steve Auxier constantly says, "If you fail to plan, you plan to fail." I know this to be true from previous experiences, so I used his advice and I am sticking to it.
I am constantly training my body with different things. Last night I completed a 4.8mile bike ride to pioneers park. Ran 5.2miles on the buffalo run route and biked back another 4.8miles. The running was the more invigorating part of the workout. Normally wednesdays are my day off, but in order for me to prepare for this triathlon I have been using my "day off" as a day where I do something different than bootcamp. I go to bootcamp MTTHF and I go to FIRE on monday and friday. I try and get in a run, bike and swim sometime throughout the week and then a weekend run as an easy day. Training has been nuts, but if you don't plan out your weeks, you will NOT do them. "If you fail to plan, you plan to fail."
I know some of you aren't training for a triathlon in the middle of an 8week challenge, but what is wrong with setting a goal to help you achieve your overall 8week challenge goal? No candy for one week is a great goal...if that is what you need to do...but always be realistic with the goals you are setting, make sure it pushes you and WRITE IT DOWN. If you don't write it down you will NOT own it and accomplish it. "If you fail to plan, you plan to fail." Of course I have said this over and over, but it is true. Stick to your plan and when you finish, you will feel great. I talked to a friend the other day about being out of your comfort zone..small term pain for long term gain. Doing little things that your body isn't used to but are healthy are great goals to set. Every time you accomplish one of those goals, you will feel so much better and become a much more confident person. I have talked about it before!
I am so ready to finish this 8week challenge and see the results. I am pumped. I have had the help of so many people and appreciate it so much. To all those people that are also doing the challenge, keep up the good work. Good Life Fitness has something good going!
Thank you for reading.
Tim
Just so everyone knows, I am preparing for a triathlon on July 23rd in Ogallala, NE. It really isn't very far away and I'm not as prepared as some people think. The distances featured are a 500M pool swim in the Ogallala outdoor pool followed by a 16.25 Mi Bike around Ogallala, topped off by a 5K Run. I have been biking and running now for awhile so I feel pretty comfortable with those two legs of the event. The toughest part I know will be the 500M pool swim. At least it is in the pool. I have been at the Larsen Pool at Union college getting ready for this tri.
When I decided to do a triathlon I didn't realize the amount of work that it takes to get ready. I began writing all the stuff down that I need...here we go:
Bike shorts
Wet suit
Bike
Running shoes
Towel
Socks
TRAINING
Goals for race (just to finish:) )
Who would have known that there are so many things that go into a triathlon. Steve Auxier constantly says, "If you fail to plan, you plan to fail." I know this to be true from previous experiences, so I used his advice and I am sticking to it.
I am constantly training my body with different things. Last night I completed a 4.8mile bike ride to pioneers park. Ran 5.2miles on the buffalo run route and biked back another 4.8miles. The running was the more invigorating part of the workout. Normally wednesdays are my day off, but in order for me to prepare for this triathlon I have been using my "day off" as a day where I do something different than bootcamp. I go to bootcamp MTTHF and I go to FIRE on monday and friday. I try and get in a run, bike and swim sometime throughout the week and then a weekend run as an easy day. Training has been nuts, but if you don't plan out your weeks, you will NOT do them. "If you fail to plan, you plan to fail."
I know some of you aren't training for a triathlon in the middle of an 8week challenge, but what is wrong with setting a goal to help you achieve your overall 8week challenge goal? No candy for one week is a great goal...if that is what you need to do...but always be realistic with the goals you are setting, make sure it pushes you and WRITE IT DOWN. If you don't write it down you will NOT own it and accomplish it. "If you fail to plan, you plan to fail." Of course I have said this over and over, but it is true. Stick to your plan and when you finish, you will feel great. I talked to a friend the other day about being out of your comfort zone..small term pain for long term gain. Doing little things that your body isn't used to but are healthy are great goals to set. Every time you accomplish one of those goals, you will feel so much better and become a much more confident person. I have talked about it before!
I am so ready to finish this 8week challenge and see the results. I am pumped. I have had the help of so many people and appreciate it so much. To all those people that are also doing the challenge, keep up the good work. Good Life Fitness has something good going!
Thank you for reading.
Tim
Monday, June 20, 2011
It has been awhile...
I have been asked by multiple people why I haven't been updating my blog....the only real answer I can give is that I have been very very busy training for my triathlon and covering for staff at work that keep going on vacations WITHOUT ME!!!
Anyway...
Today was my 4 week weigh-in/measurements....I was deathly afraid. I went on a run last night with some people and I weighed myself and I had gained some weight...whoops! Crazy what some water detoxification over night will do though! :) I know that my measurements were going to be good because my clothes are still getting loose everyday. Such a good feeling. Ok...here are my results!
Dates: 5/23-6/20
Bodyweight: 251.2 - 249.4
Body Fat: 23.4 - 20.5 :)
Arm Circumference: 14 1/2 - 15
Chest Circumference: 46 - 46 5/8
Naval Circumference: 47 3/4 - 46 5/8
Hips Circumference: 44 7/8 - 44 3/8
Thigh Circumference: 25 - 26
Total Bodyweight Loss: 1.8#'s
Total Body Fat Loss: 2.9%
Total Body Fat in Pounds: 7.7#'s
Total Inches Lost: +.5
The most disappointing result is the body weight. I have a goal to be down 26 pounds by the end of these four weeks and I have a long ways to go. I still have my eyes set on that goal but it will take a lot of concentration to get me there.
In the last four weeks I have had very successful week days. My nutrition is solid Monday through Friday and I know that I am doing a great job. The weekends have been my worst. I am constantly on the road, out of town, at a wedding or camping with my family. It makes it very difficult to #1 eat a balanced meal/snack. #2 it is difficult to eat every 2-4 hours consistently...however that has been easier for me.
This coming weekend I have a wedding back home. I am going to be true to my nutritional plan this weekend make sure that I eat consistently and make sure it is balanced with protein and carbs.
I will be updating my blog more frequently with what I have been doing with my workouts. I have been training for a triathlon for late July and it keeps me busy. Be sure to check back later this week with updates.
To everyone that reads, thank you for the support. The challenge so far has been great extrinsic motivation. I love that there are so many others signed up for the challenge, it has made for a great atmosphere at Good Life Fitness.
See you later this week.
Tim
Anyway...
Today was my 4 week weigh-in/measurements....I was deathly afraid. I went on a run last night with some people and I weighed myself and I had gained some weight...whoops! Crazy what some water detoxification over night will do though! :) I know that my measurements were going to be good because my clothes are still getting loose everyday. Such a good feeling. Ok...here are my results!
Dates: 5/23-6/20
Bodyweight: 251.2 - 249.4
Body Fat: 23.4 - 20.5 :)
Arm Circumference: 14 1/2 - 15
Chest Circumference: 46 - 46 5/8
Naval Circumference: 47 3/4 - 46 5/8
Hips Circumference: 44 7/8 - 44 3/8
Thigh Circumference: 25 - 26
Total Bodyweight Loss: 1.8#'s
Total Body Fat Loss: 2.9%
Total Body Fat in Pounds: 7.7#'s
Total Inches Lost: +.5
The most disappointing result is the body weight. I have a goal to be down 26 pounds by the end of these four weeks and I have a long ways to go. I still have my eyes set on that goal but it will take a lot of concentration to get me there.
In the last four weeks I have had very successful week days. My nutrition is solid Monday through Friday and I know that I am doing a great job. The weekends have been my worst. I am constantly on the road, out of town, at a wedding or camping with my family. It makes it very difficult to #1 eat a balanced meal/snack. #2 it is difficult to eat every 2-4 hours consistently...however that has been easier for me.
This coming weekend I have a wedding back home. I am going to be true to my nutritional plan this weekend make sure that I eat consistently and make sure it is balanced with protein and carbs.
I will be updating my blog more frequently with what I have been doing with my workouts. I have been training for a triathlon for late July and it keeps me busy. Be sure to check back later this week with updates.
To everyone that reads, thank you for the support. The challenge so far has been great extrinsic motivation. I love that there are so many others signed up for the challenge, it has made for a great atmosphere at Good Life Fitness.
See you later this week.
Tim
Saturday, May 28, 2011
Determination
Determination - A firm or fixed intention to achieve a desired end.
I found that everything in life is a learning experience. How can you not think this? When something or someone becomes an obstacle in your life, you must remember to think back to what it is you want to accomplish. Remember, the reason you are doing this challenge, it is for ME!!! Anybody else can go and have a cookie from Jimmy Johns or eat Valentino's lunch....everyday (this is what I want everyday :) ) but I always have to remind myself that I am doing this for me. Determination.
I have learned that my body is not like anybody else's on this planet. I stopped comparing myself to others to achieve happiness. I decided that, what I have is what God gave me and I need to use it to the best of my ability. Good Life Fitness has helped me see the light. Everyone has different fitness levels. My body is still transforming at this point, and always will be, but I know that I cannot constantly look in the mirror and pick out my flaws. I will concentrate on the good things God has given me and use them to my advantage. Determination.
I try to live by this quote:
"When I was 5 years old, my mother always told me that happiness was the key to life. When I went to school, they asked me what I wanted to be when I grew up. I wrote down ‘happy’. They told me I didn’t understand the assignment, and I told them they didn’t understand life." – John Lennon
Before I started my half marathon training along side bootcamp shortly before February, I wasn't the happiest individual. I noticed that I was becoming lazy, sitting around on my couch. SLEEPING on my couch at night which resulted in constant back pain. I wasn't cleaning up after myself. Things were just falling apart. I wasn't doing as a good of job at work anymore, and I personally feel that I have a very important job. I help disconnected/drop out/youth in the detention center everyday. Exuding confidence is a must in certain situations. I didn't feel comfortable and therefore my group activities suffered. Determination to finish the half marathon and now finish this 8 week challenge is the key. I became a much happier individual and therefore helped me exude a very conspicuous confidence. Determination.
Understanding what determination is will help you finish your goals. I know I can win this competition if I stick to my plan. I will leave you with this fantastic motivational quote from Roger Bannister.
"The man who can drive himself further once the effort gets painful is the man who will win."
Guess who is winning this 8 week challenge??
Tim
I found that everything in life is a learning experience. How can you not think this? When something or someone becomes an obstacle in your life, you must remember to think back to what it is you want to accomplish. Remember, the reason you are doing this challenge, it is for ME!!! Anybody else can go and have a cookie from Jimmy Johns or eat Valentino's lunch....everyday (this is what I want everyday :) ) but I always have to remind myself that I am doing this for me. Determination.
I have learned that my body is not like anybody else's on this planet. I stopped comparing myself to others to achieve happiness. I decided that, what I have is what God gave me and I need to use it to the best of my ability. Good Life Fitness has helped me see the light. Everyone has different fitness levels. My body is still transforming at this point, and always will be, but I know that I cannot constantly look in the mirror and pick out my flaws. I will concentrate on the good things God has given me and use them to my advantage. Determination.
I try to live by this quote:
"When I was 5 years old, my mother always told me that happiness was the key to life. When I went to school, they asked me what I wanted to be when I grew up. I wrote down ‘happy’. They told me I didn’t understand the assignment, and I told them they didn’t understand life." – John Lennon
Before I started my half marathon training along side bootcamp shortly before February, I wasn't the happiest individual. I noticed that I was becoming lazy, sitting around on my couch. SLEEPING on my couch at night which resulted in constant back pain. I wasn't cleaning up after myself. Things were just falling apart. I wasn't doing as a good of job at work anymore, and I personally feel that I have a very important job. I help disconnected/drop out/youth in the detention center everyday. Exuding confidence is a must in certain situations. I didn't feel comfortable and therefore my group activities suffered. Determination to finish the half marathon and now finish this 8 week challenge is the key. I became a much happier individual and therefore helped me exude a very conspicuous confidence. Determination.
Understanding what determination is will help you finish your goals. I know I can win this competition if I stick to my plan. I will leave you with this fantastic motivational quote from Roger Bannister.
"The man who can drive himself further once the effort gets painful is the man who will win."
Guess who is winning this 8 week challenge??
Tim
Friday, May 27, 2011
ONE MEAL, ONE WORKOUT, ONE DAY AT A TIME!
I have been thinking about all of the obstacles that I have in my way of achieving success this next 7 weeks. I started to think, the great Steven Auxier of Good Life Fitness always says, "ONE MEAL, ONE WORKOUT, ONE DAY AT A TIME!" This is great advice, especially in this upcoming season - SUMMER!!!!!!! However, there are a lot of obstacles still in the way. It is just how you approach them that makes the difference.
I stole these 7 obstacles from a post on the Good Life Fitness website. I thought it would be ok if I used them and wrote my opinion on each. Here we go:
1. HITTING THE SNOOZE BUTTON - Yes. Everyone has a hard time getting up in the mornings. I personally have enjoyed working out at the 6:15am bootcamps. However, I have the 10th person mentality. I use my friend Kara Larson to lean on. I know she will be there when I come in the mornings, if I don't show up, she will wonder where I am at. Accountability is key! Who is your 10th person?
2. EXERCISING IN THE MORNING - This kind of goes with #1. However, studies show a 90% success rate for morning exercisers. If your work schedule sometimes runs later in the day depending on what is happening, like my work days, then you must plan to avoid that. Maybe working out in the morning is better for you. It has been for me. I have really enjoyed my experience at the 6:15am bootcamps. It jumpstarts my day and of course leaves me burning calories the remainder of the day.
3. PACK YOUR LUNCH - Good lesson. Do you pack your lunch? This is something that should become habbitual. I am lucky enough that most of my co-workers are very health concious and will go to lunch at "Open Harvest" almost daily. I can tag along with them and make concious decisions, however even there you might not be able to control your carb/protein balance as easily as bringing your lunch. Pack it the night before and just grab it on your way out the door. Simple enough.
4. STARTING A FITNESS PROGRAM - I am lucky enough to already be in a routine at GLF. However, I am going to start adding to my training. I think I need some additional weight training and strength training in my program. The 8 weeks is about transformation, not just weight loss and body fat loss. I need to improve my body definition and get to work. If you are just beginning a fitness routine, take it slow. Eventually the soreness will go away and you will be able to push as hard as you want to. Don't let it be an obstacle.
5. SWITCHING YOUR FOOD CHOICES - Again, I am lucky enough to have already made HUGE food changes in my nutrition. Our bodies really like the reward of sugar/carbohydrates and chocolate (my biggest weakness). However, stay strong and know that it is a short term pain for long term gain (thanks again steven auxier)!
6. COOKING AND GROCERY SHOPPING - Are you a good chef? Well, I wasn't the absolute best when I first starting making changes in my eating habits, but I have really become quite the chef. Eating out everyday isn't going to help you lose that 20lbs of fat, or help you become more defined. I have found that cooking nearly every evening has helped me feel satisfied and helped me have a sense of fulfillment because I just cooked something....and it was GREAT! I use many recipes from the "Shred Recipe Book" and I am going to buy a new book called "Eating for Life." You should too!!
7. FEAR - I was definitely fearful way back in January. I am quite self-concious of my body and have a hard time comparing myself to others. I could have used that as an excuse to quit and not reach any goal. However, Good Life Fitness has helped me to concentrate on myself. I use those other individuals in bootcamp classes as motivation while in class, but everything is on me outside of GLF. Surrounding myself with individuals that are dedicated to my fitness has been the key to overcoming fear of failure.
I end with this quote from GLF...something that resonates deep within me during this challenge.
"To achieve what others haven't you must be willing to make the sacrifices that others will not make in order to achieve fitness success! Fitness Success = ONE MEAL, ONE WORKOUT, ONE DAY AT A TIME!"
I stole these 7 obstacles from a post on the Good Life Fitness website. I thought it would be ok if I used them and wrote my opinion on each. Here we go:
1. HITTING THE SNOOZE BUTTON - Yes. Everyone has a hard time getting up in the mornings. I personally have enjoyed working out at the 6:15am bootcamps. However, I have the 10th person mentality. I use my friend Kara Larson to lean on. I know she will be there when I come in the mornings, if I don't show up, she will wonder where I am at. Accountability is key! Who is your 10th person?
2. EXERCISING IN THE MORNING - This kind of goes with #1. However, studies show a 90% success rate for morning exercisers. If your work schedule sometimes runs later in the day depending on what is happening, like my work days, then you must plan to avoid that. Maybe working out in the morning is better for you. It has been for me. I have really enjoyed my experience at the 6:15am bootcamps. It jumpstarts my day and of course leaves me burning calories the remainder of the day.
3. PACK YOUR LUNCH - Good lesson. Do you pack your lunch? This is something that should become habbitual. I am lucky enough that most of my co-workers are very health concious and will go to lunch at "Open Harvest" almost daily. I can tag along with them and make concious decisions, however even there you might not be able to control your carb/protein balance as easily as bringing your lunch. Pack it the night before and just grab it on your way out the door. Simple enough.
4. STARTING A FITNESS PROGRAM - I am lucky enough to already be in a routine at GLF. However, I am going to start adding to my training. I think I need some additional weight training and strength training in my program. The 8 weeks is about transformation, not just weight loss and body fat loss. I need to improve my body definition and get to work. If you are just beginning a fitness routine, take it slow. Eventually the soreness will go away and you will be able to push as hard as you want to. Don't let it be an obstacle.
5. SWITCHING YOUR FOOD CHOICES - Again, I am lucky enough to have already made HUGE food changes in my nutrition. Our bodies really like the reward of sugar/carbohydrates and chocolate (my biggest weakness). However, stay strong and know that it is a short term pain for long term gain (thanks again steven auxier)!
6. COOKING AND GROCERY SHOPPING - Are you a good chef? Well, I wasn't the absolute best when I first starting making changes in my eating habits, but I have really become quite the chef. Eating out everyday isn't going to help you lose that 20lbs of fat, or help you become more defined. I have found that cooking nearly every evening has helped me feel satisfied and helped me have a sense of fulfillment because I just cooked something....and it was GREAT! I use many recipes from the "Shred Recipe Book" and I am going to buy a new book called "Eating for Life." You should too!!
7. FEAR - I was definitely fearful way back in January. I am quite self-concious of my body and have a hard time comparing myself to others. I could have used that as an excuse to quit and not reach any goal. However, Good Life Fitness has helped me to concentrate on myself. I use those other individuals in bootcamp classes as motivation while in class, but everything is on me outside of GLF. Surrounding myself with individuals that are dedicated to my fitness has been the key to overcoming fear of failure.
I end with this quote from GLF...something that resonates deep within me during this challenge.
"To achieve what others haven't you must be willing to make the sacrifices that others will not make in order to achieve fitness success! Fitness Success = ONE MEAL, ONE WORKOUT, ONE DAY AT A TIME!"
Thursday, May 26, 2011
Goals for Transformation
Today has been a long day. I am currently at work :) and I needed something to do while clients are filling out applications.
I will begin with my nutrition for the day...here we go:
5:30am: 1 banana and 1 scoop vanilla myofusion
6:15am: N-10sive bootcamps with Steve Auxier
7:30am: 2 scoops chocolate myofusion
7:35am: multivitamin, 2 pills of flax seed oil, 1 pill vitamin d, 1 zyrtek
7:45am: 5 egg whites scrambled and 1/2 cup old fashioned oatmeal
10:30am: 2 protein peanut butter balls and 1 greek yogurt
12:15pm: 1 can of tuna with 2 tablespoons kraft reduced fat mayo with olive oil on a flat out and 1 cup of cottage cheese
3:30pm: 2 protein peanurt butter balls and 1 apple
Supper tonight is at Bison Wiches and I am very excited. I will probably have the TLC and a bowl of soup.
Goals Goals Goals:
First goal is a goal that both my nutritionist Kristi Harlan and I decided on together. We decided on an ambitious weight loss goal. I am going to lose 26 pounds in the next 7 1/2 weeks. I will keep you updated halfway through the challenge.
Second goal is to lose inches around my navel and chest. We do a lot of push-ups at bootcamp so I am expecting to get more toned both in my chest and around my navel.
Third goal is to be able to keep up with the three guys in bootcamp at 6:15am that just kick my butt. Every morning they just keep going and going and going and I want to be in that good of shape. I know everyone has different fitness levels, but if I can lose 20-26 pounds I know I will be able to have a better shot at keeping up with these fellas.
I am very excited to keep with this challenge. I now have another very good friend coming with Kara Larson and myself to 6:15am bootcamp. Just another reason for me to push hard and keep trying to win!
Thanks for the support, reading, comments and being there when I need motivation.
Tim
I will begin with my nutrition for the day...here we go:
5:30am: 1 banana and 1 scoop vanilla myofusion
6:15am: N-10sive bootcamps with Steve Auxier
7:30am: 2 scoops chocolate myofusion
7:35am: multivitamin, 2 pills of flax seed oil, 1 pill vitamin d, 1 zyrtek
7:45am: 5 egg whites scrambled and 1/2 cup old fashioned oatmeal
10:30am: 2 protein peanut butter balls and 1 greek yogurt
12:15pm: 1 can of tuna with 2 tablespoons kraft reduced fat mayo with olive oil on a flat out and 1 cup of cottage cheese
3:30pm: 2 protein peanurt butter balls and 1 apple
Supper tonight is at Bison Wiches and I am very excited. I will probably have the TLC and a bowl of soup.
Goals Goals Goals:
First goal is a goal that both my nutritionist Kristi Harlan and I decided on together. We decided on an ambitious weight loss goal. I am going to lose 26 pounds in the next 7 1/2 weeks. I will keep you updated halfway through the challenge.
Second goal is to lose inches around my navel and chest. We do a lot of push-ups at bootcamp so I am expecting to get more toned both in my chest and around my navel.
Third goal is to be able to keep up with the three guys in bootcamp at 6:15am that just kick my butt. Every morning they just keep going and going and going and I want to be in that good of shape. I know everyone has different fitness levels, but if I can lose 20-26 pounds I know I will be able to have a better shot at keeping up with these fellas.
I am very excited to keep with this challenge. I now have another very good friend coming with Kara Larson and myself to 6:15am bootcamp. Just another reason for me to push hard and keep trying to win!
Thanks for the support, reading, comments and being there when I need motivation.
Tim
Wednesday, May 25, 2011
Wednesday
On wednesdays I do not workout. It is a day of rest for my body and it definitely needed it.
Last night I made something amazing. Protein Peanut Butter Balls!!! Here is the recipe:
1 cup natural peanut butter
1 cup milled flaxseed
1/2 cup splenda (fake sugar)
1 cup protein powder (I used 3/4 vanilla and 1/4 chocolate)
1/3 cup water
1/3 cup old fashioned oat meal
Mix together and make into 1in balls. Makes approximately 25.
I had one of these for both of my snacks today, along with an apple. Probably not enough protein and plenty of carbs. Not a good balance. I will be sure to have a greek yogurt tomorrow in addition.
This is what I had today:
8am: 4 egg whites scrambled and 1/2 cup oatmeal
10:45am: 1 apple, 1 protein peanut butter ball
12:30pm: 4 spring rolls and a salad with ranch dressing from open harvest
3:30pm: 1 apple, 1 protein peanut butter ball
Supper has not been decided yet.
Today is a boring post, tomorrow I will try and post about goals for the 8 week challenge. Over the past few days I feel as if I have done really well. Thanks for the support.
Tim
Last night I made something amazing. Protein Peanut Butter Balls!!! Here is the recipe:
1 cup natural peanut butter
1 cup milled flaxseed
1/2 cup splenda (fake sugar)
1 cup protein powder (I used 3/4 vanilla and 1/4 chocolate)
1/3 cup water
1/3 cup old fashioned oat meal
Mix together and make into 1in balls. Makes approximately 25.
I had one of these for both of my snacks today, along with an apple. Probably not enough protein and plenty of carbs. Not a good balance. I will be sure to have a greek yogurt tomorrow in addition.
This is what I had today:
8am: 4 egg whites scrambled and 1/2 cup oatmeal
10:45am: 1 apple, 1 protein peanut butter ball
12:30pm: 4 spring rolls and a salad with ranch dressing from open harvest
3:30pm: 1 apple, 1 protein peanut butter ball
Supper has not been decided yet.
Today is a boring post, tomorrow I will try and post about goals for the 8 week challenge. Over the past few days I feel as if I have done really well. Thanks for the support.
Tim
Monday, May 23, 2011
1st day of Transformation Challenge
Today is the start of the transformation challenge for me. Some good things happened today. We can start off by going over how the beginning of my day went.
5:30am - 1 medium banana and 1/2 scoop of myofusion chocolate
6:15am - N-10sive bootcamps with "The Steve Auxier."
7:15am - Measurements/body fat with my super-nutrition cheerleader Kristi Harlan! (I will post the measurements below)
7:45am - 2 scoops myofusion chocolate
9:30am - 1/2 cup old fashioned oatmeal w/ 1/2 tablespoon splenda
11:45am - 1 greek yogurt and 1 banana
2:15pm - 1 cup cottage cheese, 1 can tuna w/ 2 tablespoons of kraft mayo w/ olive oil.
5:45pm - 1 banana
7:50pm - whole grain spaghetti with homemade alfredo sauce (recipe below), green peppers,broccoli and baked chicken
Body Fat/Body Measurement Results:
(1st measurement is from May 5th right after the half marathon-2nd measurement is from today May 23)
Bodyweight: 258.8-251.2
Body Fat: 22.5-23.4
Arm Circumference: 14 5/8"- 14 1/2"
Chest Circumference: 46 1/4''- 46"
Naval Circumference: 48 1/4"- 47 3/4"
Hips Circumference: 46"- 44 7/8"
Thigh Circumference: 26 1/2" - 25"
Alfredo Sauce Recipe:
1 cup skim milk
1/2 cup fat free (I used 1%) cottage cheese
1/2 cup grated parmesan cheese
1/4 Tsp Garlic Powder
1/4 Tsp Black Pepper
A pinch of salt
1 Tbs Corn Starch (Very important, I forgot this the first time and it didn't thicken up)
Blend this all together in a blender or magic bullet for 30-45 seconds. Then put sauce in pan on medium heat until it starts to bubble then turn to low and stir consistently until it thickens it might still look watery, but if you let it sit for 1½ - 2 minutes it will thicken up.
If you have any questions feel free to ask me. I of course baked chicken breast before with some black pepper, sea salt and garlic powder. Cut that up and put it in the sauce in the pan.
I am very excited to keep up this new way of life. Comment if you like!!!
Tim
5:30am - 1 medium banana and 1/2 scoop of myofusion chocolate
6:15am - N-10sive bootcamps with "The Steve Auxier."
7:15am - Measurements/body fat with my super-nutrition cheerleader Kristi Harlan! (I will post the measurements below)
7:45am - 2 scoops myofusion chocolate
9:30am - 1/2 cup old fashioned oatmeal w/ 1/2 tablespoon splenda
11:45am - 1 greek yogurt and 1 banana
2:15pm - 1 cup cottage cheese, 1 can tuna w/ 2 tablespoons of kraft mayo w/ olive oil.
5:45pm - 1 banana
7:50pm - whole grain spaghetti with homemade alfredo sauce (recipe below), green peppers,broccoli and baked chicken
Body Fat/Body Measurement Results:
(1st measurement is from May 5th right after the half marathon-2nd measurement is from today May 23)
Bodyweight: 258.8-251.2
Body Fat: 22.5-23.4
Arm Circumference: 14 5/8"- 14 1/2"
Chest Circumference: 46 1/4''- 46"
Naval Circumference: 48 1/4"- 47 3/4"
Hips Circumference: 46"- 44 7/8"
Thigh Circumference: 26 1/2" - 25"
Alfredo Sauce Recipe:
1 cup skim milk
1/2 cup fat free (I used 1%) cottage cheese
1/2 cup grated parmesan cheese
1/4 Tsp Garlic Powder
1/4 Tsp Black Pepper
A pinch of salt
1 Tbs Corn Starch (Very important, I forgot this the first time and it didn't thicken up)
Blend this all together in a blender or magic bullet for 30-45 seconds. Then put sauce in pan on medium heat until it starts to bubble then turn to low and stir consistently until it thickens it might still look watery, but if you let it sit for 1½ - 2 minutes it will thicken up.
If you have any questions feel free to ask me. I of course baked chicken breast before with some black pepper, sea salt and garlic powder. Cut that up and put it in the sauce in the pan.
I am very excited to keep up this new way of life. Comment if you like!!!
Tim
Friday, May 20, 2011
Friday Post #3
Injuries:
I do not know how many of you know this, but I recently finished my first half marathon. It was probably one of the most inspirational/fun/sucky/glad I did it, thing I have ever done! It wasn't the best time training for it, I got bored a lot but kept training and everything paid off in the end.
After the half, my body felt great. It felt like I could go out there in a couple days and do it again....except my feet!!!! I could barely walk due to the agonizing pain in the bottoms and outsides of my feet. I rode a lot of stationary bike and tried to do a few bootcamps but I just couldn't do it. I decided that a good solid few days off from doing anything physical was in order.
That seemed to be the best decision. This past monday the 16th I started back up working out everyday. Of course in the middle of a workout one of my tendons that runs along the outer side of my left foot was pulled during one of the activities. It hurts very badly and I decided again to take two days off. It is really hard for me to even walk. I'm getting a bucket with some cold water and ice and sticking my foot in there for 5 minutes on, 5 minutes off for 1 hr. Hopefully that will get me healed before next week when I really start hitting it hard for the 8 week transformation challenge.
In the end I must say take injuries seriously. It you don't take care of them and let them heal, they can turn chronic and you might have that pain for the rest of your life. While I really do enjoy working out at Good Life Fitness, and running and getting back into shape/better shape than high school, I really must think of my health first.
Thanks for reading,
Tim
I do not know how many of you know this, but I recently finished my first half marathon. It was probably one of the most inspirational/fun/sucky/glad I did it, thing I have ever done! It wasn't the best time training for it, I got bored a lot but kept training and everything paid off in the end.
After the half, my body felt great. It felt like I could go out there in a couple days and do it again....except my feet!!!! I could barely walk due to the agonizing pain in the bottoms and outsides of my feet. I rode a lot of stationary bike and tried to do a few bootcamps but I just couldn't do it. I decided that a good solid few days off from doing anything physical was in order.
That seemed to be the best decision. This past monday the 16th I started back up working out everyday. Of course in the middle of a workout one of my tendons that runs along the outer side of my left foot was pulled during one of the activities. It hurts very badly and I decided again to take two days off. It is really hard for me to even walk. I'm getting a bucket with some cold water and ice and sticking my foot in there for 5 minutes on, 5 minutes off for 1 hr. Hopefully that will get me healed before next week when I really start hitting it hard for the 8 week transformation challenge.
In the end I must say take injuries seriously. It you don't take care of them and let them heal, they can turn chronic and you might have that pain for the rest of your life. While I really do enjoy working out at Good Life Fitness, and running and getting back into shape/better shape than high school, I really must think of my health first.
Thanks for reading,
Tim
Thursday, May 19, 2011
Post #2
Today we will learn about the rules/challenge itself of the 8 week transformation challenge.
Here we go:
The last day to enter the contest is the 31st of May. However, I am starting this next monday. Pictures/measurements and body fat will be calculated.
Yes the pictures will be uploaded onto my blog, I am not very excited about it but why not? This is the whole point of the blog, right?
We have to exercise at least 40 times at the gym, whether it be in the weight room, N-10sive bootcamps or a group fitness class, 40 times must be met within the 8 week challenge.
Nutrition will play a major role. I have my favorite nutritionist (not only because she is from a neighboring hometown, but because she is bomb) Kristi Harlan helping me customize my nutrition plan. I will definitely be letting you know of everything I eat, everyday. A LOT of work on my part, but well worth it.
The 10th Person!!! I have the best person ever to push me at bootcamp. I attend the 6:15am session Monday, Tuesday, Thursday and Friday during the week. I plan to also go to kickboxing on tuesday and thursday nights if my schedule can allow. I will also try and get in a weekend workout every now and then. However, the person that pushes me the most is Kara Larson. She is my 10th person!
Please feel free to comment everyday or help encourage me to have the best transformation in the 8 week transformation challenge. I really look forward to changing my body as much as possible.
Tim
My fitness facility posts some quality articles every now and then. I thought this article was rather interesting and quite a good read. Check it out. I think maybe I should show this to some of my clients :)
http://www.details.com/style-advice/the-body/201103/carbs-caffeine-food-cocaine-addiction?currentPage=1
Here we go:
The last day to enter the contest is the 31st of May. However, I am starting this next monday. Pictures/measurements and body fat will be calculated.
Yes the pictures will be uploaded onto my blog, I am not very excited about it but why not? This is the whole point of the blog, right?
We have to exercise at least 40 times at the gym, whether it be in the weight room, N-10sive bootcamps or a group fitness class, 40 times must be met within the 8 week challenge.
Nutrition will play a major role. I have my favorite nutritionist (not only because she is from a neighboring hometown, but because she is bomb) Kristi Harlan helping me customize my nutrition plan. I will definitely be letting you know of everything I eat, everyday. A LOT of work on my part, but well worth it.
The 10th Person!!! I have the best person ever to push me at bootcamp. I attend the 6:15am session Monday, Tuesday, Thursday and Friday during the week. I plan to also go to kickboxing on tuesday and thursday nights if my schedule can allow. I will also try and get in a weekend workout every now and then. However, the person that pushes me the most is Kara Larson. She is my 10th person!
Please feel free to comment everyday or help encourage me to have the best transformation in the 8 week transformation challenge. I really look forward to changing my body as much as possible.
Tim
My fitness facility posts some quality articles every now and then. I thought this article was rather interesting and quite a good read. Check it out. I think maybe I should show this to some of my clients :)
http://www.details.com/style-advice/the-body/201103/carbs-caffeine-food-cocaine-addiction?currentPage=1
Wednesday, May 18, 2011
First Post
Today is my first time to ever "blog" about anything. I am actually really looking forward to blogging about this 8 week contest that is starting at my workout facility, Good Life Fitness (GLF).
Items to be included but not limited to:
- Food and Nutrition
- Recipes if I remember
- Workouts at GLF(N-10sive Bootcamps)/extra runs/5k's/Warrior Dash Training
The 8 week challenge begins right after memorial day weekend. I am excited to start this challenge because it gives me something to work for. Back in January I was working towards being in better shape for my high school alumni basketball tournament. I succeeded because of GLF. In February I signed up to run the Lincoln National Guard half-marathon on May 1st. I completed that as well. Obviously setting certain fitness goals in short terms have worked for me. That is why this challenge should help me out to improve to another fitness level with the help of GLF nutritionist's and N-10sive bootcamp leaders.
Feel free to comment on any blog that I post, I really look forward to seeing my results.
More info about the 8 week challenge to come.
Tim
Items to be included but not limited to:
- Food and Nutrition
- Recipes if I remember
- Workouts at GLF(N-10sive Bootcamps)/extra runs/5k's/Warrior Dash Training
The 8 week challenge begins right after memorial day weekend. I am excited to start this challenge because it gives me something to work for. Back in January I was working towards being in better shape for my high school alumni basketball tournament. I succeeded because of GLF. In February I signed up to run the Lincoln National Guard half-marathon on May 1st. I completed that as well. Obviously setting certain fitness goals in short terms have worked for me. That is why this challenge should help me out to improve to another fitness level with the help of GLF nutritionist's and N-10sive bootcamp leaders.
Feel free to comment on any blog that I post, I really look forward to seeing my results.
More info about the 8 week challenge to come.
Tim
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