Showing posts with label Goals. Show all posts
Showing posts with label Goals. Show all posts

Wednesday, October 30, 2013

29 by 29

We all have dreams, right? Goals we want to achieve to ensure better futures for ourselves and those we love? Even if you haven't written them out (yet!! Do it!!!), most all of us have a vision of the days to come. It's probably no surprise to you that I have a picture in my head of how my future is going to play out... The kind of house I think would be comfortable for my family, the kind of life we would live, how we'd feel financially... But I also have a vision for the people who I can help enable make incredible changes in their life because I know that we all need a push and that gaining self confidence can be the biggest catalyst ever to achieving bigger dreams. 

Why am I sharing all this with you? Because I learn everyday about people in my life - people I love dearly - who are holding themselves back, denying themselves their dreams, letting their goals be lost in dust, because they don't feel like they can or should get to shoot for the stars. 

Lemme tell you a little story... Some of you have heard this before, this will be new to some, but we can all use a little reminder sometimes. I'm not perfectly self confident but I used to be even more unsure of me. I wasn't standing up for myself, I wasn't expecting the right things out of relationships, and I definitely wasn't dreaming. A health incentive program started at work and I figured an extra $200 savings on my health insurance would be cool so I signed up. I was tracking food, started lifting a little and running again... But I was so so nervous. I had never tried to lose weight before. I had never been close to someone who openly talked about changing their health habits to get a particular result. This was uncharted territory. 

Imagine my surprise when it started working!!

A couple weeks in, I stepped on the scale and I had lost weight. WOW!!! It wasn't a huge amount of weight but it was an acknowledgement of the fact that I had decided to do something for myself, committed to doing it, and succeeded in getting some kind of result. 

Because I didn't really have someone by my side and this was a line wolf effort for me, it took me about 3 years to really get where I wanted to be, but there were some pretty amazing changes that I was able to make in my life thanks to this feeling of empowerment. Not all of the changes were easy - nothing worth it ever is - but they've made my life so much better. My only frustration was having to seemingly go it alone. 

Then I met Jenelle Summers when I got on twitter to learn more about this new workout I wanted to try... A little sweat session called TurboJam. Thanks to Jenelle, I learned about what it means to be a coach and that it meant never again having to go it alone. Where do I sign? 

It's been a few years since I made that leap of faith into Jenelle's organization and I can honestly say that being a coach has changed my life in a thousand ways. The coaches I have met are my best friends. The future I'm building allows me to be sure that I am in control of the days ahead. This is how life is supposed to feel.  

However, the best part of coaching, being a fitness instructor, or just putting my story out there is the fact that I get to help people write their own story! What do you want your "after" story to be? 

I have a GOAL to help 29 people through the Beachbody challenge by my 29th birthday (January 31, 2014) - are you one of those 29? If you didn't already know, the Beachbody challenge is just submitting your before and after pictures from completing a program for a chance to win some serious cash prizes. Imagine what you could do with a renewed sense of confidence and empowerment that comes with a side of cash!!! I'll be hosting a number of challenge groups between now and then so let me know (gabriella@addictedwithgabriella.com) if you want to make your dreams come true. 

I want YOU to be one of my 29... Will you claim your spot?

There's nothing in your way and having had to start on my own, I will do everything I can to be sure YOU don't have to do the same. I'm right here... We can do this!! 



Tuesday, October 22, 2013

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

Monday, October 21, 2013

#100GoneOrCubsOn - Let's get this started!

Ladies and Gentlemen, I'd like to introduce you to one of my awesome #TeamAddictedBB coaches - Scott Montgomery! I met Scott through Twitter thanks to some friendly sports banter between our beloved baseball teams, the Cubs and the (can't believe I'm going to type this) Cardinals. For those who don't know, Cardinals and Cubs is one of those classic rivalries, like Michigan and Ohio or Green Bay and the Bears. Through our conversations, we got to know each other and found out that we could have more in common than our devotion to our baseball teams - we both want to be in better health so that we can be our best for those we love.

Scott got started on Shakelogy and T25 along with the P90X he already had which got him going on healthy habits and good progress! As a diabetic, Scott has been well aware of how food and exercise could improve his quality of life and by making the right changes and consistently eating smart and working out, he has already been able to cut his insulin needs in HALF on a regular basis! How cool is that?!?

Like so many of us, making these lifestyle changes isn't always easy for Scott. The father of two (adorable!!) active children, he's often on the go, traveling for kid activities on the weekends, and it's tough for him to always stick to his plans! Oh, and have I mentioned he has a full-time job too? Yeah. Because of these challenges, he felt he needed a challenge - some accountability. That's where I and these blog posts come in.

Since our friendship started over some good-natured sports banter, we've made a baseball related deal! If (when!) he loses 100 lbs from his starting weight of 300 by September 2nd, 2014, I will wear a St. Louis Cardinals jersey to a Cubs vs. Cards game. Should he come up short (which I doubt will happen!), he will wear a Cubs jersey to the game. (These are my favorite kinds of bets - the ones that inspire you to become better!)

We'll track and share his progress, keep him accountable, cheer him on, and I have no doubt that he is destined to be an inspiration to many! Look for Instagram, Facebook, Twitter, and blog post updates with the hashtag that is sure to remind him of the bet - #100GoneOrCubsOn - and feel free to use that when you share notes of encouragement!

I'll be sharing his weekly updates here (think we can convince him to write a few notes for you guys?) and every month, we'll work on having updated photos as well!

Here's the starting point and first update!

August 15
Weight: 300 lbs
Waist: 48 inches
Hips: 49.5 inches
Chest: 50.5 inches
Right and left arms: 15 inches
Right Thigh: 24.5 inches
Left Thigh: 23 inches

October 2 (when the bet began!)
Weight: 298 lbs
Waist: 45 inches
Hips: 48 inches
Chest: 49.5 inches
Right and left arms: 15.5 inches
Right thigh: 27.5 inches
Left thigh: 25 inches


Monday, March 11, 2013

Ready... Set... Monday!

What habit or activity makes you feel ready to take on your week? For me it's all about having meals and snacks packed, a yummy, healthy mocha shake to start my day, my planner filled out, and making sure my tablet and phone all charged up!



Here are a few tips to help lower stress and make sure you own your week instead of letting it own you!

- spend Sunday afternoon / evening relaxing. The downtime will help relieve some stress before the week brings on whatever it may have in store.
- lay out clothes (including workout clothes) and pack food for the next day before you go to bed! It's such a simple idea and we've all heard it before but sometimes the reminder helps.
- allow yourself a little extra time Monday morning to look over your week, organize your to-do list, etc.
- schedule appointments on Tuesdays, Wednesdays, or Thursdays when possible. We tend to forget "out of routine" appointments on Monday and that can add stress.
- switch some tea for that morning coffee.. Less caffeine (usually), health benefits, and it's soothing.. What more reason do you need?
- Write. It. Down. If something comes up that needs to be done, put it on a calendar or in a list. Write it down. Let your mind release it. Move on. Just make sure you write it down somewhere it check often!
- pick a night to leave empty. At worst, this gives you some time for the unexpected. At best, it means you have a night "off". The key here is to put it on your calendar as early as possible.
- don't be afraid to ask for help. Using a laundry or grocery service, picking up precut veggies instead of doing so yourself, delegating projects at work, etc. can make a huge difference in your stress level!

Wednesday, December 26, 2012

Ready for 2013?

The cookies have been eaten, the presents unwrapped...time to get ready for the new year! We all have different goals and New Years Resolutions for 2013 but I'm going to be running 3 challenges in January because I'm not going to let anything stop me and I want to invite you to join me!



Feel free to participate in more than one of these challenges - this is about helping you achieve YOUR goals!

Shake It Off - starts January 2nd and is about changing just one meal each day to improve your health. DEADLINE TO SIGN UP IS SATURDAY, DECEMBER 29 so don't delay!! Yes, this is a Shakeology challenge!

Healthy New Year - starts January 7th and is a Biggest Loser type challenge. Fitness, nutrition, and accountability. We're gonna rock this! I have only 2 spots left and the deadling to sign up is DECEMBER 31!

PUSH - starts January 1st and is about achieving your wildest goals. I have been using Chalene's system all year and am loving the results I'm seeing but everyone can use a refresher course. I have some big goals for this year and will be kicking them off by doing this 30 day program again. Join me!

No matter your goals, I'm here to help! Email me at gabriella@addictedwithgabriella.com or message me on Facebook at fb.com/addictedwithgabriella and we'll make your dreams come true.

Saturday, October 6, 2012

Lessons from a 5 year old

A number of weeks ago, I got to have my Goddaughter all to myself for a whole weekend. I had a great plan to ride the train, visit the zoo, go swimming, have dinner out on the town... basically remind her that she had the GREATEST Godmother ever (aside from my own because, let's face it, my Godmother is pretty awesome) and send her home spoiled rotten. 

 

We had an amazing time (in case all the smiles don't give it away) and I didn't want to "return" her to her parents on Sunday.

But alas, all good things must come to an end and we were off to the Shedd aquarium to reunite her with her parents when she reminded me of something very important. As the radio station turned on Katy Perry's Firework, she asked me to turn it up. I knew something fun was coming so I set up my camera to record her and was not disappointed... 



Before we got downtown, we probably sang this a dozen times...at the top of our lungs - and got several dozen strange looks from people as they passed by. Did she notice? Not a chance. In that moment, she reminded me of a lesson that so many of us are told and that so few of us remember daily. Sing like no one is listening...regardless of how many of the words you actually know or how many people might give you funny looks for singing like you're on stage in a cupcake outfit. We had so much FUN on that drive that I almost didn't want to get there.

What things in life have you not chased because you didn't know all the words or all the steps? How many times could we all just push forward with chasing our goals instead of worrying about who's watching or how silly we might look? Next time that song comes on the radio, turn it up and sing your heart out... and remember how good that feels the next time you're afraid to chase a dream because you don't know all the words...

Dance like no one's watching,
Sing like no one's listening,
Love like you'll never get hurt,
and live like it's heaven on Earth.




Saturday, June 11, 2011

To-do list writing - thanks @mada_c for the request!

So I started writing this ages ago but I kept learning and doing new things that improved my "to-do list process" that I wanted to make sure I shared. In the end, that made for a long blog entry but I hope you get a chance to look through this and know that I've shared EVERYTHING with you now. Every step I take each and every day is here.

I must admit that most everything I've learned about to-do lists, I've learned from Chalene Johnson. For a free audio clip of her talking about how to make to-do lists, please go to www.chalenejohnson.com/gift . (And if you love that, check out her audio series, Car Smart...it's literally changing my life!). You should also check out her FREE program that starts at the beginning of each month. For 30 days, she'll change your life one step at a time. To check it out, go to http://www.30daypush.com/ and sign up.

I learned a lot of things from her program but as with anything you learn, you have to tailor it to fit your personal style and way doing things. So, with huge props and thanks to the many lessons I've been forunate enough to learn from Chalene, here is how I make it happen in my way. I hope this inspires you to make things happen for you too and I can't wait to hear your success stories!

Step 1: Gotta start with priorities

If you don't know what is important to you and you dont have it some placewhere you will see your goals listed every day, then making choices and setting aside time for the right things will get a whole lot more difficult. The key to this activity isn't just to think about your priorities or to right them down but to repeat this process often. Your priorities will change. You may have a child, start a new relationship, get married, start a new job, start training for a new race...all of these things and more can impact your priorities and by reviewing them, you'll be sure that your goals and tasks are in line with this!

Step 2: BIG goals

For me, this was the best step - time to dream big!! What 10 goals would you like to acheieve within the next year or so? I listed things that may even take a couple years to achieve but I know I need to start working on them now. Put those on paper and again, like your priorities, repeat this activity often. I have a notebook dedicated just to these goals and the steps I'm going to take to achieve them. I have time in my calendar blocked off every Sunday evening before the week starts to think about these big goals. I like making sure that they're still realistic and still want is most important to me. I doubt each week that they'll change dramatically in a mere 7 days but I do tweak them and they do change. Plus, reviewing these goals, picturing them, - this activity keeps these goals and dreams alive for me and I remember why I'm making the most of each day possible!

Side note: up to this point, while computers, smart phones, and tablets are great, I tend to take pencil to paper on listing my priorities and biggest goals. There's something about writing them out that makes them more real and important. We all type emails, texts, tweets, and facebook statuses all day. Don't our priorities and goals deserve a different treatment than those activities? Besides, pencil and paper means that you'll be less likely to get distracted by that tab that suddenly shows you have 3 facebook updates or the light displaying a new text!

Step 3: Brainstorm

Again, I recommend paper to pencil on this one...lots of paper. With your goals in front of you, grab a notepad and start thinking of every little thing you need to do to achieve your big goals. They may not be in order. They may not all need to happen in the end. But take some time to write every little thing. For example, one of my goals for the next 2-3 years (timeline is still changing as I do more research) is to become an APD for Powder Blue Productions. As I thought about that goal, I realized a liteny of items that I need to do before that can happen and onto my list went things like: sign up for HHH training, sign up for PiYo training, order all three Going for Gold DVDs, set up a study schedule / routine with Going for Gold DVDs, sign up for All Star Presenter Camp, attend each Do More Camp between now and getting invited to APD auditions, start teaching classes of all three formats, get instructor insurance, talk to other APDs for their tips and advice...the list went on and on for a while. The other thing I found I had to do was keep my list handy for a while after I started thinking about these goals. It has been shown that the brain will do it's best work when you're not so stressed and focused on the task at hand. That's why we can never remember the name of that guy in that movie who played opposite that girl that one time while having a conversation with a friend but at 2 am we wake up suddenly feeling dumb for not remembering earlier that it was Tom Hanks who played opposite Meg Ryan in Sleepless in Seattle. I also take time to do this as I review my goals each Sunday evening. I reread the task list and add any items to it as they come to mind. This list becomes the foundation for Step 4.

Step 4: Your daily to-do list!!

Whether you break up 18-21 items over six or seven days each Sunday or pick three items from you list each morning, make sure you have at least three things on your to-do list each day that will help you achieve your big goals. Keep your to-do list somewhere you can see it and make this activity each morning a part of your routine. I have a half hour each morning after my workout but before I get ready for work dedicated to this activity. I sit in front of my laptop and using Toodledo (which links to an app on my phone), I make sure that I have those three items on my list before filling up my day. I also take my massive list of all the things I've brainstormed and load them onto Toodledo. They may not have due dates yet or all the information I need but this way as I review my things to do each day, I can look over the tasks without deadlines and make sure that I'm pulling from that list instead of creating new work for myself.

Step 5: EVERYTHING goes on my list

Even if it's just an errand or a 2 minute phone call, each task takes time so each task I have to do in a day goes on my list. This is why a quick look at my to-do list for the day might read "bananas, sign up for HHH training, sort and flag emails, drop off dry cleaning, do the dishes, workout, cereal, sort coupons" for one day. While dropping off the dry cleaning isn't going to get me one step closer to being Powder Blue's next top presenter, it is something I have to get done today. By putting it on my list, I remove that nagging thought "Don't forget to drop off the dry cleaning and do the dishes tonight!" from my mind, put it on my list, and then the stress and distraction of that nagging is gone! It's amazing!

Other things I do that help but aren't really a "step":

- Thanks to Toodledo and my phone app, I can sort by "context" or which I use to show where i have to be to get the task done. That way, when I'm at work I can look at WORK tasks that must be done TODAY. That helps keep me from getting distracted by errands, home, and phone tasks that I'll address later. Then when I go run errands, I'll switch to that context and focus there.

- I like an app that syncs to a website so if I lose my phone it's backed up...plus it's easier to type and organize on the computer. This is just my experience though! See what works best for you and go from there. It might take some trial and error but once you find the method that works for you, it's alllll worth it!

- The apps I use:
http://www.toodledo.com/ (on the computer)
http://www.taskjot.com/ (on my phone)

The view on my computer of my to-do list Tuesday morning.

The screenshot on my phone of the same to-do list (which didn't show the completed items...).

Hope this helps! Please let me know if you have any questions or any other ideas or flair for writing to-do lists and achieving your goals! I always love hearing new ideas!!

Friday, June 10, 2011

Food logging! With a HUGE shoutout to @SparkPeople

So a key part of sticking to my marathon plan involves tracking my calories. I've been asked a few times how I do this and I've promised a blog about it more than once so here it finally is! The first step is to know how many calories you need to be taking in. To figure this out you need:
- your daily calories burned total (I recommend a bodybugg or accurate calorie calculator online to determine your actual burn)
- your goal deficit / day (keep in mind you must burn 3500 calories more than you eat to lose 1 lb. I recommend breaking this up so you burn 500-1000 calories more than you eat each day which will result in a 1-2 lb weight loss each week)
- your nutritional breakdown so you know what percent of your calories should be from carbs, fat, and protein. Carbs and protein are both 4 calories / gram while fat is 9 calories / gram! For the marathon, I am starting off with 65% carbs, 25% protein and 10% fat based on some research I've done focused on marathon training. Your needs will most likely be different...feel free to ask me for some recommendations!

Take this information and feel free to use the spreadsheet at the link below to determine your needs. I have this set up with the information from my marathon training but you can change the dates without hurting anything. The orange boxes direct you to the information you need to provide and the sheet will do the rest from there!


From there you need to use that information. I prefer using SparkPeople which is completely free and easy to use. They will even help you skip the first step by calculating your nutritional needs for you! Because none of us sit at our desks all day, they even have awesome mobile apps and mobile sites that will help you always know how your day is looking from a nutritional standpoint. Below are two images I see on a regular basis from a while back - screen shots of Spark on my phone and computer where you can see I've been tracking my food and was following my targets (even with an unexpected lunch out!). 

The view on my phone as I started tracking my day....note I can also add my fitness information, update my weight tracker and more!

The online view - you have to check out this website...I'm sure you won't believe what tools are available for free! For those of you using WOWY to track Beachbody workouts, I recommend checking out the club level though. It's an easy way to make sure you're following the nutrition recommendations specifically laid out for your program of choice!

If you want to track your intake on a spreadsheet, I've also set up a very basic template here: https://spreadsheets.google.com/spreadsheet/ccc?key=0AvSDKxVAXee6dHhQdUp4TXJENEl1NzNSSVNkeF84N1E&hl=en_US&authkey=CK7e6rgI
Again, the orange boxes direct you to the information you'll need to input.

As always, if you have any questions, please let me know. I'd be happy to help you get set up and make sure you're on track. Nutrition is 80% of how you will achieve your fitness goals which is why this is SO VERY important. DO NOT UNDERVALUE the effects of each bite you put in your mouth. Trust me, I've tried to do this without caring about what I ate (mostly because I was lazy and didn't want to put in the little bit of time) and I was not successful! But with the right information and a little preparation, I know you can GET IT!

Monday, June 6, 2011

Monday Accountability: Let the marathon training begin!!

Back from vacation and although we had a great time, it's always good to be home! Today marks DAY 1 of training for the Marine Corps Marathon in Washington D.C. on October 30th, 2011. I can't wait to run this with my man...my Marine...my love. He's in amazing shape and always motivates me to sweat more, train harder, and push myself. This race may be a test of his infinite patience I'm afraid (I've broken down in every way possible in my last two marathons), his parents will be there at the finish (hopefully I'll be done crying by then!) and I can't wait for it!!

I ran the Chicago Marathon with Team in Training in 2009 and haven't run a marathon since. As I registered for this marathon, I contacted my coaching team in Chicago to get back in touch - their motivation was so important to me before that I wanted them to know I was doing this again! Not only did they share their encouragement, they are sharing their knowledge and they passed on the training plan for this fall's team and invited me to join the workouts when I move back to the area. Wow! Once you're on the TEAM you're always on the TEAM! Love it! For more information about this AMAZING group of people fighting blood cancers, hit up http://www.teamintraining.org/.

So I need to gear up for this. It's a long path to train for a marathon (as I know some of you know first hand). I need more accountability, more dedication, more stamina, more gut...more everything than I've had for any personal physical challenge. I want to run this in 5 hours. That's over an hour off my best time BUT I know I'm in the best physical and mental state of my LIFE. I CAN DO THIS! I WILL DO THIS! And when I don't remember that...this is my motivation picture (currently posted on my cube wall under another image we'll talk about in a minute).


This image is everything. I run to purge myself of bad thoughts...and I can't wait to earn her body! I WILL look like that on race day!!

Now - to beat thy enemy, one must know thy enemy...which is why this image is right above the runner on my wall. Complete with the elevation chart, this map will remind me why I need to run those miles, eat clean and chug chug chug my water. This doesn't mean I'll stop living. Junk food will be consumed once in a while (especially my "secret weapon" treats during long runs...). I'm sure I'll have days I don't want to do anything. I'll have days I need a kick in the rear from all of you. But back to this image. This will help me feel more prepared and I'll look at it nearly every. single. day. between now and October 30.


All the miles will be over by mile 8...until the end as we run up the hill to....

...the finish line. Iwo Jima memorial. Well where else did you expect the Marine Corps Marathon to finish? I'll be honest...I don't care if the finish is uphill, downhill, flat, wind at your back, wind at your face, underwater...all you see, know, and feel is the finish..and what a spectacular finish we'll have. Nate and I will run it in after enduring (no more than!!) 5 hours of running together to be met by his family by this spectacularly incredible and moving memorial.



So how will I do it? My usual method. I have a plan (I'll post a link to it at the end of this blog), I have motivation, I've set mini-milestones, I'm telling everyone who will listen that I'm doing this and most importantly, I have an image in my mind that I want to achieve. Crossing the finish line, standing tall, clock ticking closer to 5:00:00, smiling to finish with Nate by my side, being cheered on by his parents and brother (I assume, he lives there), getting our medals. Pretty awesome huh?

Rewards (why not start with the fun stuff?)

Getting started reward (date: July 6, 2011): After sticking to my marathon training plan, I'll take advantage of a Groupon I bought a while ago for some spa time... (check out Groupon here: Join Groupon). Nothing like a little R&R to motivate a girl!

Half way there! reward (date: August 21, 2011): Not only is a cheetah fast like I want to will be but "Cheetah-face" was my roommate's loving nickname for me our Junior year as she prepared for her first marathon and inspired me!


http://www.endureshop.com/product/cheetah-ring

 Just a month to go (September 30, 2011): *changed the reward because I know I need an updated ID before I go running around alone!* New shoes! I'll need time to break them in but not break them down and this seems like a great time to get them! Oh and I'll get my race day outfit too :-)

Race Day (October 30, 2011): Really I shouldn't have to list it but the entire weekend will be a reward. Time with the love of my life and his family, our finishing medals, seeing gorgeous DC on a fall morning, achieving one of my biggest goals for the year...what more could a girl ask for?

Nutrition

I'll use my Bodybugg (camo with no bling ... a pouch instead for my phone / music / distance tracker during my runs) to track calories burned all day every day. At the end of each week I'll figure out my average calories burned / day and figure out my nutritional needs assuming a 250 calorie / day deficit and a marathon nutrition plan break down of 65% carbohydrates – 25% protein – 10% fat breakdown with focus on low GI carbs. I'll plug this into http://www.sparkpeople.com/ and track my food there including a healthy oil blend in the morning for my joints, a pre and post workout drink, my Shakeology and everything else I eat. Note: I'll start with this breakdown but we'll see how that goes and I may adjust as time goes on!


Workout routine

I'm using the plan put together by my old Team in Training team and I'm adding ChaLEAN Extreme Burn Circuits 3 days a week to make sure I spend some time focusing on muscle toning and hopefully prevent the injuries to which I am so prone! Along with a couple races over the next few months, I'll be putting a lot of miles on my shoes (which will mean I need new shoes along the way I'm sure) and I'll be tracking those on Endomondo so feel free to find me there and comment on my workouts along the way as my "audio coach" on my app will share your comments with me while I'm running! Watch for a tweet saying that I've started a workout and you'll know to go to the Endomondo site to cheer me on!
Here's the training calendar:

https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0B_SDKxVAXee6ZmNmZDBlMjktNTQyZi00MTZlLWI2YTQtZTlhMTllZjllNDY3&hl=en_US

Tuesday, May 3, 2011

Shakeology cleanse

So as I mentioned yesterday, I'm starting this week with a Shakeology cleanse to "start clean" and hopefully break this plateau! I didn't do perfect on this yesterday but I'm still seeing results! The cleanse is fairly straight forward:

Shakeology cleanse directions:

1. Drink a shake for each of your three daily meals using water instead of milk to mix it. Add fruit to 1-2 of these shakes.

2. Flush your body by drinking plenty of water! Drink at least 3-4 liters of water per day. Eliminate any sport drinks, soda, alcoholic, caffeinated, and high sugar drinks. One cup of tea or coffee is allowed without added sugar or creamer.

3. Eat a light dinner (I actually normally do this for lunch as that's usually my biggest meal of the day) consisting of a salad with 4 ounces of white protein (fish or poultry) with a small amount of salad dressing that is light in calories (vinaigarette, olive oil, etc).

4. Repeat for three days.

This week I'm only doing a two day cleanse as my travel arrangements and weekend plans made a 3 day program near impossible. Two days can still have a good effect though so don't let missing that one day deter you from trying this!

I started yesterday at 160 lbs and 26.1% body fat. As of this morning, my weight is 157and I'm not checking for expecting my body fat to change much as the purpose of a cleanse is to rid your body of the toxins that build up in our systems as a result of the not-so-clean foods we all eat on a regular basis.
As I'm traveling tonight and will not have my scale on Wednesday morning, I can't promise that I'll be able to provide a final weight for this cleanse (trust me...I wish I could!) but I'll do my best to find a scale and get a final number. After the cleanse, I'll stick to my usual plan of eating healthy and controlled portions to meet my nutritional guidelines.

I'd love to help you try this!!


Saturday, April 16, 2011

Are you CRAZY about getting in shape? You need the Asylum!

This will be my post-marathon-winter blues program which I'll be starting mid-November...can't wait! As an added bonus, anyone who orders the Asylum from me by the end of April, will receive 3 packets of Shakeology, a Shakeology shaker cup (great for on the go) and a sheet of recipes at no charge to you! Just go to http://tiny.cc/CoachG to order and email me at gabriellah99@beachbody.com so I can confirm that your order went through and get your information so I can send you your Shakeology care package!

Wednesday, February 23, 2011

@ChaleneJohnson 's 30 Day Challenge!

I can't recommend enough the programs that Chalene has established. They've helped me get my life on track and in shape. Thanks to her direction I've accomplished things I never thought I'd do in a manner far more effiecient and enjoyable than I ever thought possible. I know many of you think of Chalene Johnson as the creator of Turbo Jam and TurboKick but she's so much more than that! Her program and techniques for goal setting and accomplishment have helped me:

- get on track to be more financially stable
- maintain and constantly improve my healthy lifestyle
- complete TurboKick and AFAA instructor certification
- start my own fitness business
- be more efficient in my daily life

and most importantly: do all of that with less stress and enjoy more every step of the way.

She really will change your life with her 30 day program! I started it in January and it's helped me see a clear path to everything I want to accomplish. So what's stopping you? The program is free. It's all online. All you have to do is commit to a few minutes each day to changing your life. We're all busy. No one has time for anything. I know. But Chalene's program helps you see that it's not about the amount of time you have - we all have the same 24 hours in a day - it's about how you spend each day and get the most of each minute.

So I implore you - if you're even the slightest bit curious about what her program entails - check out her 30 day challenge. She posts videos, tools, and the website even has a forum where you can talk to others and stay accountable. Need an accountability buddy? Let me know - I'd love to help you!

Here's the link...just click...what do you have to lose?

http://www.chalenejohnson.com/blog/cj/Gabriella


"Want to change your life? It's time to realize that you hold all the cards" - Chalene Johnson

Sunday, January 30, 2011

My "why" - a look back on the past year and how Beachbody has helped me approve my life.

A lot has changed in my life in the past couple years and I credit most of it to the new confidence and strength I have found in myself. A large part of that has been fed by the Beachbody community and the people who make this amazing network the powerful resource that it is. Hopefully this video will help you understand...

Tuesday, October 19, 2010

To-do list! Inspired by @ChaleneJohnson with my own tips in the mix!

I create a to-do list every morning and every week based on goals that I re-evaluate and revamp every month. It is by far the best thing I've added to my daily routine and I'm convinced it's made me better over all. I started this practice half heartedly after getting daily loving reminders from Chalene Johnson to make my to-do list and keep it close at hand but I didn't really have a good handle on how to make a GREAT list and how to follow it until I read "Eat That Frog".

First off, I have to give credit where credit is due. Chalene Johnson has given amazing advice on how to create and use a to-do list on a regular basis. To hear her point of view, go to and download her audio at www.chalenejohnson.com/gift. If you aren't already subscribed, I also recommend subscribing to her audio program, Car Smart (TM). I love having her lectures on my Blackberry!

Since this is a blog about to-do lists, let's get this party rolling for how having a to-do list can improve your life!

  • With the right construction, it can keep you on track to achieve your major goals by taking steps towards it EVERY DAY.
  • If you put every little thing on your to-do list, you won't forget to do those "little things" that seem to fall to the wayside as bigger projects take over.
  • You feel less stressed because you won't be trying to remember a ton of "things to do". Put it on your list and then focus on the task at hand.
  • You'll be able to plan your day better because you know what you need to get done.
  • I can't explain how good it feels to check things off your to-do list and see what you've accomplished - it's addicting!!
  • Projects and major events don't seem nearly as daunting when they're broken down into manageable tasks.
There - 6 good reasons why you should have a to-do list. Just having a list isn't the magic part though...it's how you have, keep, and use your to-do list. So with that...you guessed it - another list!

How to use your to-do list to its potential!
  • Put everything on that list! I don't care if it's a huge chunk of a project or something as simple as "send an email to Mom". If you have to do it, put it on the list.
  • I've always believed this and you'll hear Chalene reinforce it in her audio: keep one list in one place where you can get to it all the time. I use my phone because that thing almost never leaves my side. Heidi Klum says she keeps hers on a notepad that she even takes into the bathroom because she thinks through things in the shower and wants to be able to add to her list right away. Do what works for you but keep it all handy!
  • Make sure that you're being real with yourself. If it's one of those days that you have a dozen meetings or 3 kids who have to be at 3 different practices on 3 different ends of town at the same time - don't plan to knock out 40 things that day! Balance your to-dos with scheduled responsibilities!
  • I recommend a layered system. I have major goals for the year that I have broken up by month. At the start of every month, reevaluate and see where you are and what you need to get done in the next 30-31 days. Every week take a look at that and determine which bite you can take that week and then every DAY look at your list, what has gotten done, what you need to do, how your week looks and make sure that you're doing everything TODAY that you can so that tomorrow can be better.
  • When you look at your to-do list every morning, try to do so at the same time at the same place. This will put your brain in "to-do list mode" and will help you create a rhythm.
  • If you're working on a big project - you know the kind...the one where it takes a little while to get going but once you get your momentum, you have to break it - and something little comes across your plate, don't let it distract you! Put it on your to-do list, forget it, focus on the task at hand. Jumping from task to task without completing anything doesn't amount to much. It's like taking a bite of a roll, then a bite of chicken, then some corn, then green beans...all without chewing and swallowing one bite before taking the next - before you know it, your mouth is full and you're choking! One. Bite. At. A. Time....same goes for your tasks.
  • Got something done? Check it off! I'm pretty sure that especially as you learn to REALLY value your to-do list, checking things off causes the same chemical reaction in your brain as an addicting drug. You feel good, like you can take on the world, and you're driven to get the next task done so you can check that off your to-do list too and repeat that high!
  • We all have emergencies that come up, things that happen that force us to move away from the task at hand....don't beat yourself up if that happens and you lose your list for the day - that's why you revamp it every morning!
  • Prioritize! We all have those "fun" things to-do which are countered by the less exciting "must do"s. It's important to make sure that you can tell which things are "needs" and which are "wants". I use a color coding system - use whatever works for you!
The last point I'd like to make is around the 2:00 2 minute task checks. I've gotten a couple questions on them so I'll describe it now for all to "hear". As I've mentioned, I believe that every little task should go on your to-do list to help keep these little thoughts from distracting you from the task at hand. Since checking things off your list can also get addicting, what better way to defend against the 2 or 3 o'clock afternoon crash? My reminder is to encourage you to, at your next break between tasks, scan your to-do list for those little tasks that can be done in 2 minutes or less. Don't get too distracted by them as I'm sure you have high priority things to finish but tackle those little tasks. By crossing off a number of tasks in 15 minutes or so, you'll revitalize your "I can do this!" mentality and be reenergized to get through your afternoon. Look for my 2 o'clock reminders on twitter (@gabriellah99) or Facebook (Gabriella Harrison or Sweat.Eat.Repeat.).

I'd love to hear your ideas on a to-do list, especially if you have more tips that you think would help fellow readers! Have you recently started keeping a good list? How has it helped? What have you learned?

Thursday, October 7, 2010

Do Less to DO MORE! #DoMore

My favorite phrase that I've picked up from Chalene Johnson has to be "Do More". I've bought her hat and am going to set a special goal soon and my reward for achieving this goal will be the DoMore twittabling necklace. Why do I love this phrase so much? Because it pushes me to not settle. I don't just do what needs to be done - I do more! Recently though I realized that there's a difference between doing more and doing things that don't add value to my life - that I need to combine "Do More" with "no" in my vocabulary. When you do too much and worry about doing things for other people that don't add to your goals, you take away from valuable time that you deserve. I'm not saying that you have to always be selfish and self centered but sometimes you need to do that - for your own sake and for the sake of those around you.

How many times have you been flipping through the SkyMall catalogue, listening to a flight attendant instructing you to make sure you secure your own air mask before you tend to those next to you? How is it that we can so easily accept that direction but it's so much harder to accept that you have to put your priorities and health (physical AND mental) ahead of always saying "yes". Think about it: just like passing out while you were trying to help the person next to you with your air mask is less than helpful, so is you losing a level of sanity and feeling miserable as you bend over backwards to accomidate to your friend's, significant other's, or even child's desires. You need to be at your best to really be able to support and love those in your life the way you both deserve.

Now I know that there might be some who struggle with the idea of putting themselves ahead of their children - especially since this blog is being written by a childless, spouseless 25 year old. Trust me - I know that having children is a sacrifice. Parents give up some of their desires, wants, and whims to afford the time and money to help their children's dreams come true. However, I don't believe a parent should feel like they have to give up their passions. In fact, when my parents demonstrated that they were continuing to do things they loved - whether it be their jobs, hobbies, sports, etc. - it made me feel empowered. My Mom went back to work, got involved in a professional organization in her field (and was voted to a high office in the organization), picked up tennis again in addition to being there for my brother, sister, and me...I don't think I could have felt happier for her or more empowered myself. Here was my mom showing me that I could have a life of my own and still be there for family - something I value to this day! Think of the message you're sending to your children if you GIVE UP your passion for them. You might say that they see how important they are to you. I'd argue that instead they'd see "Huh...so family is a burden? I have to give up what I LOVE to be there for people?".

How would you feel if you had to give up what you loved to do for a boyfriend or girlfriend? If you're married, think back to the bad relationships...the ones where your boyfriend or girlfriend at the time said "You passion takes too much time away from ME so I want you to quit". How did that make you feel? More often than not, you probably would have felt like that person didn't really know you - or worse, didn't care - to suggest that you quit the thing that makes you so happy because they needed that time instead. If you didn't think that right away, I don't doubt that you were advised by close friends that you shouldn't be in that relationship anymore. I'm not saying that if you're married and your spouse asks that of you that you should walk out the door but I also don't believe that you should drop your passion - talk it out. No one can read your mind so express how you feel. Talk it out. The same goes for all relationships I think. We enjoy being around people because of who they are when we met them. No matter who they are in your life, if you change FOR them, you are no longer the person they chose to be around so it is going to change the relationship.

So how does this doing less and making sure that you stay true to yourself and your passions help you DO MORE? You'll be less stressed if you're doing what makes you happy and cut out some of that clutter. You'll be able to DO MORE of the things you love and DO MORE for the ones in your life who mean the most to you. By cutting out some activities I was doing purely to make others happy, I was able to READ MORE, LEARN MORE, and DO MORE in my workouts, business, job, and not to mention for my family which has been especially important lately. Everyone always talks about priorities but everyone forgets the part where you have to APPLY those priorities to your life. What are the things that don't matter as much? How can you use do less so that you can DO MORE?

In wellness of mind, body and soul,
Gabriella

Sweat.Eat.Repeat.