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"?

#100GoneOrCubsOn turkey week update!

Can we get a big ole "WOOHOO" for Scott who is still making progress towards his goal? So so awesome!! Here's his update for this week!

"Update time!!!! WOOHOO!!!!  Weighed in this morning 297.5.  Down six pounds from the last update.  

So let's talk.......  this is not EASY!  Not by any means!  When it comes to being a person that went to Hardee's everyday for lunch and ate what I wanted and got into that routine.  You bet your sweet ....... well I won't add that word...... IT IS NOT EASY!!!!  To make those changes, to see what all of this "fast" food has done to our bodies over the years..... it's rough.  

It's time to start thinking different about your body's needs!!  I have chosen to look long and hard at the Paleo way of things!  Meat!  Our bodies were made for that!  At least that is my opinion!!  

So look at what you are doing.  Find what it is that you like to eat!  Vegan, Vegetarian, Paleo, know that you do not need to get rid of the things you like, just control how much you have.  For those that are members of the Team Beachbody website.  The meal planner is great to use.  I have purchased several Paleo cookbooks to see what I can conjure up for me.

Good luck, and we, all of us, are here to help with those needs!!!

Scott"

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??

#100GoneOrCubsOn lesson: don't give up!!

From Scott himself again!! Enjoy! :-)

And it's update time.....So how is everyone doing?  Are you meeting your goals?  Are you reaching for your dreams?  It has been a week, my reaching for that goal has become a weak link for me.  But I am pressing on and learning how this all works.  I have become P90X qualified to assist those in need.  

But with that qualification, I have also learned a few things.  I started with Focus T25.  This worked for me for a few weeks and with anything I start, I don't always complete.  And as like clockwork, I did not continue on.  Why?  I can't explain it.  Then I got back into it, this time with T25 and P90X.  Wow, I was loving it!!  There was even one night that I did them within 30 minutes of each other!  Wow did I feel good.  But how crazy was all of this!  

My weight this go around has been something to struggle with.  I was at 303.5 lbs.  I actually gained some!  No one ever said this was going to be easy.  Am I looking for sympathy?  Nope, not at all.  I do want everyone that reads this to realize that this will be something that you are going to have to deal with!  Alone you ask?  BY ALL MEANS NO!!!!!!  You are not alone in this fight!  Weight loss, eating healthy, getting fit are things that we all have gone thru, are going thru or are attempting again!    With that, I am resetting my thoughts to all of this!  I am going to start simple.  T25 here we come again!  As we get done with that, the next stage is going to be P90X and maybe, just maybe, another program.  I am still deciding on that one!  Any suggestions?

Eating right is hard to do when you have, for years, not eaten right.  Working construction and being on the go everyday did not give one many healthy choices, or should I say we as people make poor choices when it comes to eating.  And that is something for the next update.......

So, please, please, please DO NOT GIVE UP!!!! On yourself, your health, or your body!  

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

Rockin' Body Sale!!

He brought you Insanity, Asylum, and Hip Hop Abs... and Rockin' Body!  Shaun T puts together amazing workouts...why not give the gift of a Rockin’ Body this holiday season? It’s easy, and so ridiculously affordable, why WOULDN’T you?

For an extremely limited time only, we’ve dramatically reduced the price on the classic Shaun T workout—Rockin’ Body. Here’s how it breaks down:

Base Kit

• Original price: $59.95 + $5.95 s&h
• Sale price: $19.95 + $5.95 s&h
• That’s a 65% price cut!
• Buy now

Deluxe Kit

• Original price: $44.85 + $5.95 s&h
• Sale price: $19.95 + $5.95 s&h
• That’s a 55% price cut!
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Who missed Shaun T on Conan?

I'm doing Hip Hop Abs with Shaun-T for the Beachbody Challenge right now and after P90X2, I'll be doing Insanity so I was excited to see this and I have to say I love this clip!! Enjoy!!