I need Frankie to say RELAX

Taking a break isn't easy but I've said it before and I'll say it again: part of progress is letting your body heal and recover. Sometimes "Whatever it takes" includes taking a little time off. Let Frankie say RELAX!! 

 This week wasn't planned off but between stress at work, lots going on personally (all good - just a LOT), and pushing myself extra hard I can feel my body calling for some TLC. 

So how do you know the difference between really needing the downtime and just be lazy and fighting a case of the "I don't wanna"s?

Here's my check list:

1. Am I being totally totally honest with myself? I know my body better than anyone which means I know when I'm lying to myself. Time to take a quiet moment and really listen. 

2. Unexplained aches and soreness that just won't seem to go away are my body's way of begging for some quiet time. (PLEASE NOTE this is different from pain. Pain needs to be checked with the doctor. Aches and soreness are different from pain. Again, time to listen to your body - you'll know the difference when you "hear" it.)

3. Am I suddenly getting tired at times I wasn't tired before or having a really really hard time getting up without any good explanation? 

4. Do I feel like I have the full range of motion and balance needed to do my workouts safely? This is a big one to me when it comes to getting sore. Soreness is normal especially when you're lifting and making progress but when you lose the ability to do the exercises safely, it's time to reevaluate the day's workout plans!

Sometimes the need for a break comes from simply overtraining which has it's own good checklist. Check it out here: http://www.marksdailyapple.com/overtraining/#axzz2pwtux48B

The only trouble now is while Curt and I agree that I need a week off, he isn't agreeing that he needs one off for the same reason. And to think I'm normally the stubborn one!

So you don't wanna sit completely still or you want to help yourself recover to the fullest... What do you do?

Here are a few ideas (in no particular order) for how to make the most of your recovery week!

- Try some yoga or stretching. If you owe a Beachbody program, you have a stretch or yoga DVD or two... Time to push play!

- Get a massage.... Mmmmmm. Yes they can be pricy but I don't think I've ever checked Groupon and NOT seen a massage deal. #justsayin

- Take a hot bath with Epsom salt which has been shown to help draw out toxins... And let's face it, soaking in hot water feels good!

- Relax with heating pad on your tight spots. My issue is usually the base of my neck and top of my shoulders but a heating pad can work wonders on getting me moving again!

- Try to stick to your usual sleep schedule. Do you normally wake up early to workout? Stay up a little later? You don't want to make it harder on yourself once you're coming out of your recovery week so balance listening to your body with keeping to your usual sleep schedule. Use the extra hour of your day to read a fun book, talk to a long lost friend, or disappear into that movie you've been meeeeeeeaning to see. 

- Set an end date for your recovery period. Unless you're getting over an injury, you should set a end date for your recovery or time off so it doesn't extend into eternity. Consider it part of your workout program schedule and keep up your routine!

The biggest thing is to give yourself permission to take time to recover when your body is asking you to! Most fallbacks happen when we fall off the wagon and can't get back on due to being overwhelmed or overworked. I don't want to see you get there!

Think it through and share with us... What's your body's number one way of asking for a lil R&R? What's your favorite way to relax and recover?

Body Beast 2014 - Week 3

Another week and more progress! This week wasn't easy in terms of motivation though... So what's a girl to do?

That's where having the right support system and goals in place really really matters. Yes, we all have off days. We all have days we don't want to workout. Even the fittest people I know tell me about days they don't want to workout. So then what?

Make the workout a rewarding experience. Celebrate getting through it! One of the things I love about having Curt as my accountability partner is I know that unless I'm really sick or fighting a severe migraine, he doesn't give me an easy out. Even better than that though, he gives me a GREAT response when I tell him I've finished a workout that I wasn't in the mood to do. Even a simple "Great job!! I'm proud of you" can be enough to make even the most dreaded workout worth it! 

That's all well and good... But I hear ya. How do you get yourself to START the workout? A congratulatory text at the end is fine but that can seem a looooooooong ways away at the beginning of the workout. My secret? Friends. Nope, not the incredible ones I have on my life. The TV show. I've done these Body Beast workouts a few times and I know the moves, I track my workout with worksheets, and I know about how long each workout takes. Don't get me wrong. The DVDs are invaluable and way more often than not, I use the workout DVDs... But sometimes a girl needs a break from hearing the same cheesy, awkward lines. So I pop Rachel, Monica, Phoebe, Chandler, Joey, and Ross in the DVD player, remind myself how far I should be in my workout by the end of each episode, and then I go for it. Unconventional? Sure. Effective? I get the workout done, don't I? The key is to keep myself moving and on track timewise but once I figured out how to do that, it worked out really well!

All else fails, workout in person with someone.. I always push harder and challenge myself a little more when my workout partner is watching me!!

So what am I saying? Sometimes, all that matters is that you do the workout. Find music you love, an accountability partner who "gets it" and will celebrate it with you, set a special challenge for that day, etc. As Sagi Kalev (the Beast himself) says, "Whatever it takes". Then spend the rest of the day reminding yourself the incredible gift you just gave your body, mind, and soul. That you did something so few others will do. Be positive about the experience and resolve to be more excited about your sweat session tomorrow. 

Whatever it takes. It's worth it. YOU are worth it. I promise. 

Body Beast 2014 schedule - week 2, day 2

You didn't think the lack of update meant this was true, did you??? Ok ok so neither my accountability partner or I "go to the gym" (except when I teach classes!) but that doesn't mean we don't workout! In fact, he put together a new schedule for us that started last Monday!! 

The first schedule was hard on me because it was about bulking... About putting on weight ON PURPOSE. Ugh. That's not easy on the mind... Especially when you worked so hard to lose the weight to begin with... But you keep reminding yourself "this isn't more fat, it's new muscle" and you power through! 

This schedule is different. Yes, muscle is still being built but there is more cardio and weight is already coming off (5 lbs gone! Woohoo!!) and I'm still loving the lifting part of all of this! 

How did you start your new year? Did you set a health resolution? Are you sticking to it? Can't wait to hear alllllll about it!!

Holiday workouts

Hello and Happy Holidays everyone!! Just wanted to check in real quick with you all! I'm taking a couple days off workouts to help my family prepare to host Christmas (normally I would workout anyway but taking that time to workout causes stress for others around me over the next few days...). I know my trusty accountability partner is working out though!! I'll get back on track as of Thursday evening, do 5 days of T25 and then a few scheduled rest days before starting a full round of Body Beast!! Woohoo!! What are your holiday workout plans? 

Start 2014 with me!

Hi everyone!! How's the holiday prep going? Stressed yet? Yeah... Me too. Let's take a second, shall we? 

Deep breath iiiiiiin

And out. 

Repeat. 

Awesome. Moving on ;-)

I don't know how you are about getting through the stress of the holidays. Don't get me wrong - I LOVE my family and the time I get to spend with them. But we all know there's a lot that goes into planning that special time together and good or bad, stress is stress. Not to mention, it's tough to fit in all those workouts and healthy eating. Which is a GREAT start to the most popular of resolutions - lose weight. 

So how do I recommend getting thru it? Have a plan. I know that I'll stress a lot less if I plan and make lists now and plan my reward - a quiet, movies and take out weekend as soon as the new year hits followed by a new workout cycle. I've got a weekend of movies planned for the beginning of the year and then I start a fresh new cycle of Body Beast on January 6! Simple enough, right? And that'll make it more likely that I'll stick to it... That and the accountability! 

Sound like a plan that could work for you? I've got a few spots left in my first accountability group of 2014! Want a spot or to know more? Let me know at gabriella@addictedwithgabriella.com!!

Are you staying flexible? I'm not talking about doing the splits...

Alright ladies and gentlemen.... Yes, yes I know you've been waiting anxiously for this. Week 6 of the first 10 week plan. More than halfway there!! The lesson of this week is to be flexible! 

We've got a pretty solid schedule together but life always happens, right? We can't allow ourselves to skip the workout for just anything and a little bit of planning goes a long way in making sure we keep on track but even then... Life happens. How do you adjust? Do you do workouts in the morning to be sure you've finished that before anything else can happen? Do you shut off your phone to keep from being interrupted mid-sweat? Do you post your workout of the day on Facebook so you feel accountable to all 937,483,016 of your friends? 

Last week was our T25 week and I've gotta tell you... 25 minute workouts with ShaunT are NO JOKE!!! The night I teach PiYo Strength and normally have to do a late workout is always tough for me. By the time I get home from class, I have no desire to do my planned workout having just finished some great strength and flexibility work. Last week, I was able to do the 25 minute workout BEFORE class and when I got home I was DONE!!! Granted, I was a sweaty mess and had to change shirts before class because I killed the T25 session but I was so glad to get it done short and sweet! 

This week isn't easy either... Between access to weights (kinda essential to a bulk / muscle build week) and holiday plans, it would be really easy to say "not this week... I'll do week 6 NEXT week"... Especially after a dentist appointment last night that kept me from doing my usual workout. The key to being flexible on weeks like this? Focus on getting it done - not the perfect, most ideal schedule. This week, I'm taking our planned 5 day schedule and tailoring it down to 3 (was supposed to be 4 but the appointment changed that so it's time to be flexible again!). I'm pairing muscle groups that make sense, blocking out a little more time, and setting alarms. Tonight is chest and back, tomorrow is PiYo (which will include a lil extra ab work) and arms, Thursday morning is shoulders and legs. Perfect? Nope. Workouts gonna be a little longer? Yup. Do-able? Totally. 

So what do you need to do to establish a good workout plan in the coming weeks with holiday parties, busy work hours, and other obligations?

- Be realistic about the time and resources you have. You have cookies to bake, a dish for that office potluck, and a kid's costume to finish for the school play. Do you really have time for all of that AND a 5 mile run? Get help getting those things done OR find a shorter, high intensity workout that will only steal 15-30 minutes and leave you drenched instead of an hour long adventure. (I can help with that, btw... Gabriella@addictedwithgabriella.com)

- Plan. It. If it's on your calendar, you're less likely to skip it. You know that time is "workout time" and you'll save it as such! Don't forget to include the time you need to get changed, drive to the gym (unless you workout at home... I can help with that too), etc. 

- Communicate it. Your spouse, partner, kids, accountability partner, Facebook friends, etc should know when you're working out. Trust me. I've posted "Getting ready to workout! Let's do this!" And then got lost in browsing Facebook, only to be called out by someone who read my status and wanted to know how many calories I was burning by liking their pictures. Oops. This is where challenge groups come in handy... Let me know if you'd like to know more about those!

- Don't focus on perfect. I know this is hard but trust me. You may not be able to stick to your perfect routine in the perfect weather at the perfect time of day once every chore possible is done and you still feel wide awake. As the Marine Corps says, "adapt and overcome". As Nike says, "Just Do It". Do I need to find more tag lines? You get the idea. Do the workout you can do that day in the conditions you've got. Then move on. 

- Be honest with yourself. We're all busy. You know when you're making excuses. Own up to it. I think that's all I have to say here. 

- Forgive yourself. Missing yesterday's workout is no reason to beat yourself up. However, it's also no reason to miss today's. 

This next one is most important so listen up...

- REMEMBER WHY. Why did you start working out to begin with? To set an example for your kids? To be healthy again? To wow them at that reunion? To find a confidence you know is hiding in there somewhere? Write it down. Big colorful letters. Stick it on the wall. Repeat. Put it on your phone. Whatever. It. Takes. Then ask yourself "Is skipping today's workout worth not achieving this goal?"  If it is, you need a new "why". Don't let a tough day keep you from achieving your dream and showing the world who you and I know you can be!

What challenges does this week or the rest of the holiday season bring for you?  How will you "adapt and overcome"?

Putting the T25 in BeasT25

Ok so yes, I'm a Beachbody coach because I believe in their products, the brand, the trainers, and the results. But yes, I was a little skeptical that a 25 minute workout could knock my legs out of under me and make me sweat this much... Even a workout created by Insanity's ShaunT himself. I should have known better. 

 

I was too tired after the workout to take a selfie so you get a very accurate bitstrip instead. 

I'm so excited about the progress I'm seeing in my weightlifting so far and I loved the T25 workout last night (more on that another day) but my biggest struggle now brings me to a reminder for all you Beasts and Beastesses out there - PUT. AWAY. THE. SCALE. Weight training will, without a doubt, change your body in ways you've never imagined. You'll wear different pants, you'll have more energy, you'll have issues finding clothes that fit right because they're suddenly loose in some places and tight in places that you suddenly have *gasp* MUSCLES!!! Aren't they beautiful?? 

But here's the "catch"... The number on the scale may not change... Especially in the first month or so and maybe never. In fact, that number may even go up. Do not panic, my friends... This is normal. When the scale comes out, you need to keep a couple things in mind. 

1.  Muscle is more dense than fat. How is this good news? You can fit a lot more muscle in a far smaller space than that 5 lb blob of fat that you're trying to make disappear. 

2. Muscle = energy. When you have more muscle, your metabolism goes up and when your metabolism goes up, you burn more calories alllllll daaaaayyyy looooong. Pretty sweet, huh? (Side note: this - along with the "use it or lose it" property of our muscles is why people claim that old = slow metabolism. That's not true. As we get older, most of us tend to use and work those muscles less, which means we lose the muscles we once had, and in doing so, the metabolism suffers. I know I'm oversimplifying it but you get it, right?)

3. DOMS = weight retention. For those unfamiliar, DOMS is delayed onset muscle soreness - that "I can't move my arms / legs / abs / body" you feel when you wake up after a new or especially tough workout. It's a great feeling, isn't it? Your body is undergoing a renovation but as anyone can tell you, you can't renovate a room without tearing apart the old stuff first to make room for the new. Renovating your muscles and body is no different. You need to tear up the old muscles and the strength is built in the repair phase! That repair requires a "construction crew" of extra water and nutrients which means you'll retain some weight when you're sore. TL;DR? Don't check your weight when you're sore. 

4. Most importantly, how you FEEL is more important than ANY number - whether that number is on the scale, the tag in your pants, or the measuring tape around your waist. Focus on how you feel about yourself for pushing through tough workouts. Focus on the extra confidence and "can do" attitude you develop as you push through things you've never done before. Focus on the energy you've found in your renovated body. This is why you get healthy - to feel better about YOU and to be a better YOU. That is the feeling to which I've become addicted and I know many of you have experienced the same. I won't deny that losing weight is exciting and that I didn't squeal a bit when I fit in that dress I had shoved in the back of my closet for "someday, maybe, when I'm skinny enough" but I promise that those feelings are worth far more than a size 8 tag. 

Have you struggled with the scale? How did you triumph over that pesky bathroom appliance??

Body Beast Week 3 underway!!

Ok - I have to admit... I can't believe that I haven't missed a workout yet and we're on week 3!!! Wanna know my secret?

I've got an accountability partner!!! Not just anyone makes a good accountability partner - you've gotta look for a few things.

1. Honesty. You want your AP to be honest and up front with you AND you have to be honest with them. Like any relationship, you have to have an honest foundation for it to work. 

2. Experience. No, I'm not saying that you need a certified personal trainer / nutritionist / ex Navy Seal to keep you on track but you will want someone who knows the struggle. In fitness, that means you want an AP who knows that it means to workout regularly, how it feels to reap the rewards of consistent workouts, and when you're likely to struggle. They don't have to be an expert but they should be familiar at least with the journey you're about to take. This has been especially helpful and key for me on this program because while I'm familiar with the Body Beast program, I knew id have questions but I knew that since my AP has done this program and saw some serious results, he'd be able to help me through when if I started to feel like I was spinning my wheels. 

3. Respect. Your AP should respect you and you should respect them. Why is this so important? They need to respect you enough to be able to push you in a way that isn't going to make you push away but more importantly, you need to respect them to the point that you don't want to let them down. Even on the days you don't want to do the workout for you (like I didn't want to on leg day last week), you need to want to do the workout for them so you don't have to send them that text that reads "missed today's workout... Sorry..."

People who did NOT want to do leg day last week? Me. People who did it anyway because of my AP? Me. Final score: leg Day: 0, Me: 1

Find ways to keep your conversations with your AP fresh so you want to keep in touch and stay on track. Send accountability photos (even if they're silly...)

... Like this one of my cat "helping" with my chest workout yesterday.

Or of your workout sheets (you ARE tracking your workouts, right??) to show when you make improvement or growth...

... Like this one I sent last night showing that I increased ALL of my weights this week!! Woohoo!!!

I don't care what workout program you're doing, what healthy recipes you're trying, or how many calendar appointments, reminders, and schedules you set - I promise you that you'll hit those struggles. You'll have those days - we all do - that you just do not wanna. You MUST have a plan before that day on how you are going to get through that day and still be able to say "it may not have been pretty, but I did it". What's your plan?

Challenge and accountability groups are a great way to get started, get the accountability, and meet others who might become your APs in the future. Ask me about my next accountability group and we'll get you set up!! 

Beast up! - week 1 down!!

I can honestly say that I wouldn't have done what I needed to do last week without my accountability partner. I'm so glad I agreed to this program with him.... Or at least, I was until Wednesday when legs day showed up on my calendar. Ugh. For those who follow me on Instagram or Facebook, you know my knee was bothering me leading up to the Chicago  marathon. After a full week of recovery, I was sure I was ready to go... (You ready for this?) I was wrong. 

But as with anything else, the most you can ask from yourself is to push and truly and honestly reveal your best. As you can see from the accountability photo below, I didn't finish legs day. Yes, that was very very frustrating for me. So what? I'll do more of the workout tomorrow... Then the week after.... Then the week after that. Might it take me a little while to really see results? Yeah, maybe. But did I give it everything I had? Oh yeah. Did I ensure that I had proper form and was doing the moves in a safe way with balance? Absolutely. Done. Put it behind me. Do better next time. 

How well do you listen to your body? Do you stop, pause, or modify when you need to? Are you truly honest with yourself when it comes to translating your body's message into action? 

Another modification I've had to make this week is my nutrition. I stuck to a meal plan last week that felt alright the first few days but after a few days, I was "off". I contributed it to the new workout program, stress at work, etc. Luckily for me, my accountability partner is a little bit of a myfitnesspal stalker and realized that - while I was following the plan - I wasn't eating very much! My net calorie goal at the end of every day (calories eaten - calories burned) was just 1500. That's not a lot!! Now, logically, I knew that but I was so blinded by my goal to lose weight that, like so many, I pushed through and committed to recalculating my goal at the end of the week. Recalculate we did and my new goal is 2200. No wonder I didn't feel so good!!

I share this because not eating enough is - in my experience - the most common mistake made when trying to lose weight.  Calories are burned by your metabolism all day long and your metabolism works a lot like a fire. It can be hard to get going and a pile of logs generally won't burn themselves. Working out is one of the best ways to light that fire... Think of your sweat session as a way to light the match. You can help the fire burn hotter faster with good kindling (things like my 5 day challenge starting on Monday ... Anyone? Anyone?) but to really sustain this fat burning, disease fighting, sickness preventing, energy providing, health building, confidence boosting fire, you need to continue fueling that fire with good logs (healthy, clean food for those still following the analogy). Moral of the story? Work hard and eat smarter!! 

What change could you make this week to improve the logs you're putting on your fire?

Beasting up to become a stage-worthy beauty

Now, before anyone starts worrying about my self-confidence because of how I phrased that title... Don't worry. It's taken a long time and I still have my shakey moments but on the whole, I'm pretty confident in my physical appearance and even my physique. That being said, my next challenge and goal for myself is going to require a level of confidence I haven't had to gather before. What started as a joke now has a workout schedule, meal plan, and timeline... That's right - I'm preparing for my first ever Physique Competition (assuming they hold it again next year - for now, I'm assuming they will!). Sparkly bikini has yet to be acquired.

Those who have known me for a long time can tell you that I'm not one for bikinis and when I do wear them (that's even only been the past few years!), I'm super conscious of how I move and I'm constantly adjusting my suit. Parading around on a stage in a show suit is going to be a whole new level outside of my comfort zone but hey, that's where amazing things happen!

As of yesterday, my accountability partner and I started a hybrid that he (I can't take credit here!) cleverly named "Bulk BeasT25". Anyone familiar with the Beachbody program line-up will quickly - and accurately - deduce that this will be a blend of the bulk cycle of Body Beast and workouts from ShaunT's (yes, of Insanity!) awesome program Focus T25. I'm also going to be cleaning up my eating habits and continuing one super healthy, nutrient rich, Shakeology per day (at least) ... and I should work on sleeping more regularly too because my body is going to need the recovery.

I'll log my progress, adjustments, and thoughts as we go through this and share it with you here. Feel free to ask questions and I'll be sure to cover them! Oh, and before you ask, yes - this will be all natural - no insulin, steroids, or other artificial performance enhancing drugs. No judgement but that's just not for me!

In order to show progress, I suppose we need to know my starting point, huh?

As of Sunday, October 20.
Weight: 176 lbs
Body Fat %: 27.6%
Waist:  34.75 inches
Chest: 40.75 inches
L Arm: 12 inches
R Arm: 12.25 inches
Hips: 42.25 inches
L Thigh: 24.5 inches
R Thigh: 24.5 inches

Starting pictures