Challenge & no defeat

"But man is not made for defeat; a man can be destroyed, but not defeated." Ernest Hemingway

"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy." Martin Luther King Jr.

SELF-RESPECT: Nike

I saw this today and thought that it was a great reminder and something to think of daily.

Respect yourself enough to invest in your wellness and overall health, then make the commitment.

com·mit·ment

  [kuh-mit-muhnt]

noun

1.

the act of committing.

2.

the state of being committed.

3.

the act of committing, pledging, or engaging oneself.

4.

a pledge or promise; obligation: We have made a commitment to payour bills on time.

5.

engagement; involvement: They have a sincere commitment to religion.

3 C's to live by

CHOICES

CHANCES

&

CHANGES

Change resides within challenge. Set a goal & make the changes.

First time with Jillian & a common misconception

Yesterday, due to the winter storm warning, crazy amounts of snow, blustery winds and terrible roads, I was unable to drive myself to the gym, so I found what I could on YouTube. This is what I found.

I can, with 100% honesty, say that I had never seen or experienced Jillian Michaels' workouts before, but I did this one (4 rounds instead of two), and it was a great in home workout.

I have done BodyRockTV workouts before, which was great, but I wanted to try something different. Hence, this video. 

I think that it's important to become educated in the many different types of exercises out there, so when you are stuck - literally stuck - at home, you can still give your body SOME sort of exercise.

I like what Jillian says, in her video, about keeping your heart rate up and incorporating cardio into an ab workout, because too many times people think that "crunches" and "doing abs" will get you that flat tummy that you've always wanted. No. This is a common misconception.

Building a strong core/flat belly is not built on sit-ups, crunches, or any other ab targeting workout.

Think about it this way, if you have flub/fat around your mid-section, and let's be honest, there are few people who don't, it's not that you don't have muscle underneath, but strengthening that muscle is only going to enlarge that muscle; therefore, the muscle isn't all that you want to strengthen, you want to burn the fat so that you can SEE the muscle, so you should be doing HITT (high intensity interval training) and other fat burning exercises. 

Burning the fat is what you want, along with strengthening other components to your core: Major core muscles included the pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae (sacrospinalis) especially the longissimus thoracis, and the diaphragm. Minor core muscles include the latissimus dorsi, gluteus maximus, and trapezius.

With that noted, you are strengthening your core/your abs when you work many different muscles, not just the target. 

Ok, I'm off of my soapbox and hopefully that made sense; I was just happy to hear Ms. Micheals' spin on working the core. Also, I thought that this workout was great!

Reasons why I do what I do

Romans 5:3-5

New International Version (NIV)

³ Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; ⁴ perseverance, character; and character, hope. ⁵ And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us.

Latest measurements

In my first post I had listed the measurements I started with, which were:

Measurements:

Biceps:     10 3/4"

Forearm:    9"

Waste:      27 1/2"

Hips:       33 1/2"

Glutes:     38 1/2"

Thighs:     22 1/2"

Calf:       13 3/4"

My current measurements since I began this whole fiasco:

Measurements:

Biceps:     10 1/4"

Forearm:    9"

Waste:      26"

Hips:       32"

Glutes:     35 1/2"

Thighs:     21"

Calf:       13 1/4"

Though the numbers may not seem like a huge jump to anyone, the fact that my body has become more toned than before I started this (as I like to call it) lifestyle change, I have seen slow but sure results.

The message that I would like to send is when you're looking to change, reshape and meet your own fitness goals, it takes TIME. In my opinion, losing weight and creating a lifestyle out of maintaining overall wellness is where the real, more permanent (I use that word lightly) results come from.

Too many times people get discouraged - I was there - when going to the gym day-after-day while eating a balanced diet, but not noticing any real changes. Then, we become frustrated, discouraged and in the mindset of, "It's not going to make a difference anyway," and the attitude of "I give up" all too quickly.

Healthy weight-loss and fitness goals take time, consistency, discipline, perseverance and determination. Developing the mental toughness to meet goals, even when you "don't feel like it" is an attitude and powerful characteristic that can be used in multiple ways throughout your life; however, much like any other maintainable characteristic within one's self, it requires exercise, and what better way to "exercise" this trait than by actually "exercising." 

Ok, I'm finished with my sappy, cheeseball preaching about fitness, but what can I say? My husband told me to find a hobby, and well... I found it! 

Pancake brilliance to the test

I thought that I would take some pictures to show how awesome these little breakfast cakes turn out to be. 

My sister and I split the stack for dinner last night, and I was full the rest of the evening. 

One of my most favorite parts of this meal is that it keeps you full for awhile, and I don't crave anything else after I'm finished.

Protein, protein, protein!

Give it a whirl!

PS: That's not syrup on there, it's honey. Pure honey. Yummm!

Jam to this

Still one of my most favorite songs to listen to while at the gym.

Jam to it.

Pancake brilliance

As you know, I have been creating a March challenge for myself, and it has been going... Alright; to say the least. It's been hard, as I have mentioned before, with my "moving around" lifestyle. Each week there is a different bed to sleep in, and a different kitchen to cook in. Nonetheless, I was on Pinterest this week and found the phenomenal pancake recipe, so I tried it this morning and it was delicious!

Pancake Brilliance

2 eggs beaten

1 smashed banana

>>>I added some cinnamon and vanilla extract<<<

*"Grease" with coconut oil*

I'm telling you, these were absolutely delectable, and I didn't even feel the guilt of all the carby-carbs, sugars and fats. However, I did spread a little peanut-butter over the top of these delicious cakes, but next time I think I will use some honey.

These are Paleo friendly, as there are no carbs, starch, or sugar! Protein packed and surprisingly scrumptious!

My thoughts: I wonder if you could replace the banana with pumpkin in the fall? I shall try!

Lift like a man, look like a goddess

The other day I went and did a workout that I found kicked by own butt, yet again.

Warm Up

Squats:               3 sets of heavy weight
Skull Crushers:       3 sets
Bar side-to-side row: 3 sets

Workout

6 rounds:
200 meter sprint
15 box jumps
40 crunches
>>>Do this for best time

400 meter row
1-2 minute plank
400 meter row
Knees to chest 2 minutes
400 meter row

20 V-ups
20 sit ups
20 bus drivers
20 leg raises
20 flutter kicks
20 side-to-side

STRETCH

I was able to do this workout with a friend of mine, which was a nice change from working out alone most of the time.

Anyhow, I saw this little saying and had to chuckle a bit; "Sweat like a pig, look like a fox." I have heard, "Lift like a man, look like a goddess" before, but I thought that this was hilarious.

Get it

The other day I did this workout in the gym and I am still feeling it. 

Warm up

8 Minute treadmill HITT warm up

One legged split squats:     3 sets of 10 each side w/ bar or holding weight
Incline Push ups:            3 sets of 12-15
Tree Huggers:                3 sets of 15-20

Workout

4 Rounds:
400 meter row
12 Turkish Get Ups (6 each side)
100 Jump ropes
50 russian twists
>>>Do this as quickly as you can without stopping.

High Knees
3 Wall Handstands :20-:45
Planks (:35-:60 seconds; both sides, and facing forward)

STRETCH

If you try it, let me know what you think! 

March Challenge Update:

Drinking my gallon has been difficult, based on the fact that I'm a gypsy and it's hard to carry around that gigantic jug of water; however, I have been doing well since I have ounces measured out for me on my water bottle, so that has been wonderful!

Get your H2O!

Switch it up

Today I went to the gym and kicked my own butt with this workout. 

Warm up

5 Minute jog (fast pace) on treadmill
Squats:                       3 sets of 8-12
Pull-Ups:                     3 sets of 8-12 (assisted if needed)
Incline barbell bench-press:  3 sets of 8-12

Workout

6 rounds:
200 meter sprint
100 jump ropes
15 box jumps
12 alternating release push-ups
15 wall balls
>>>Do this as fast as you can with little to no breaks between sets.

2 :45 second planks (side & front)

STRETCH

This workout totally exhausted me--in a good way. I am trying to work a little more cardio into my workouts, and I am also trying to switch it up as well; muscle confusion is very important.

Nonetheless, if you try this workout, let me know what you think! It totally kicked my butt, and I'm sure it could kick yours too. 

Some good eats

As I have mentioned once or twice before, I am living what I like to call a "gypsy lifestyle." Moving from one house to the next, depending on where I need to be that week. 

Anyhow, these are some of the "carbless meals" that I have been eating for my "march challenge."

Breakfast

2 whole eggs, 1 egg white

1 C. of spinach

1/4 C. low fat cheddar cheese

1 Chobani yogurt

1 handful of mixed nuts

1 mug of Good Earth spiced tea

Dinner

1 4 oz. Chicken breast (no hormones) baked w/ Italian spices & low-fat, all natural, caesar salad dressing (from WholeFoods)

2 C. fresh spinach sprinkled with dried blueberries, cranberries, and candied walnuts

1 Nectarine

I have learned, and am continuing to learn, cleaner eating is much easier to cook and prepare in a hurry than i fully realize. 

Also, don't forget the H2O!

Pure opinion

I feel like the "how far is too far" question isn't asked enough, but I don't think that it is always articulated to it's fullest extent in the realm of fitness. 

Today I tweeted, on my Twitter account:

Notice how much Sprint's service stinks; anyways, a friend of mine responded to this tweet by saying "you can eat whatever you want, you're only 22 years old--if you want a cookie, donut, or cake eat it!"

Also, my sister said to me today, after talking to her about my fitness goals, and she responded with, "You take things to the extreme."

So, after my tweeting this morning and my conversation with my sister this evening, I began to think to myself,"Am I too extreme? Have I reached the point to an unhealthy obsessed mindset?"

I concluded, no; I am not too extreme, nor am I unhealthily obsessed with my fitness goals or wanting to eat clean and healthy. When I said, "but then I realize how long it takes me to work it off..." what I was really trying to say is, it's not helping me meet my fitness goals, nor is it going to benefit me physically. You may ask, are you never going to eat a cookie, cake, or donut? My answer: Did you read my last post? Yes, I'm going to eat them, but when I do eat them, it will be rare. Yes, rare; however, whenever I visit my in-laws... Watch out clean diet, cookies coming through! How could you not, they're delectable! 

As for my sister, I don't think that I'm "extreme," but more so determined. I have set goals, and I will do what it takes--in a healthy way--to meet those goals. The goals that I have given myself are goals that challenge my fitness on a performance level, and I believe that when you meet fitness performance goals, the visual benefits of being physically fit will follow. 

It's not as if I am aiming to look like this:

Obviously that's a little extreme, but some ladies actually find themselves wanting to look this way. If you must know, I would much rather aim for something much healthier.

More like:

I can guarantee that this girl (Andrea Ager, CrossFit coach) has to perform fitness, not just wear it--if you know what I mean.

I have challenged myself to meet my goals physically, but I have essentially challenged myself mentally. I believe in setting goals, and I believe in reaching those goals to the best of my ability, and if that means no cookies, then no cookies it is. 

But like I said, it's not like I'm NEVER going to eat another cookie in my life--that would be ludicrous. Especially my mother-in-law's cookies.

Also, I found this blog, and I thought maybe some of you like to it check out; it proved very interesting to me.

Skinny Fat

March challenge update

OK, so apparently drinking 1 gallon of water per day makes you pour, literally pour, sweat. I cannot even begin to express to you, through my writing, how many strange looks I get at the gym after running an 8 minute HITT training on the treadmill due to the amount of sweat that is dripping from my body.

I'm happy to see that my body is hydrated, but my goodness! I can't be without a towel, that's for darn sure.

Anyhow, my March challenge has been really hard, due to one factor, mother nature. If all of you ladies can feel with me here, I'm not sure what it's like when "mother nature" makes its monthly visit to you, but my-oh-my do I ever crave chocolate, and it is the biggest challenge just to get my bloated butt to the gym; however, I can honestly say that my bloated butt and I went to the gym.

My gallon of water was harder to drink today, mostly because I was so darn busy, but also because I wasn't thinking of it like I have been. Nonetheless, I only have 1/4 of my gallon left, so it shouldn't be long before it's gone.

As for the "no carbs" portion of the challenge, not easy. I am going to my in-laws this weekend, and my mother-in-law makes the world's BEST gluten-free chocolate chip cookies that you will EVER have in your entire life! I'm not kidding, the BEST gluten-free chocolate chip cookies. I think I could write an entire blog post about my love for my mother-in-law's cookies. Not even kidding. So, now that you know about my slight obsession with my mother-in-law's gluten-free cookies; she also makes the best gluten-free carrot cake, and pistachio cookies... OK, so she just rocks at gluten-free baking--in general.

Because I am heading there this weekend, and I know that she made those devilishly delicious cookies... I am going to need some prayer. Seriously, a lot of prayer. Those cookies speak to me in my sleep sometimes. Alright, so maybe that's a little far fetched, but I do crave them; especially when mother nature is visiting. 

Other than my slight obsession for cookies, not eating ANY carbs has been pretty darn difficult. I can honestly tell you that I have not cheated, but I have definitely thought about it. I was at a local co-op today and they had some delicious gluten-free breads, crackers, and many of the foods that I am cutting. They even had gluten-free apple pie and donuts; Come on!

Nonetheless, I conquered my cravings and I will continue to meet my challenge, and then eat a piece of delicious-carby-goodness in April when I see my husband. I know you shouldn't reward yourself with food, but I'm a firm believer in celebrating with it; you don't celebrate everyday, or do you?

Meal time

I didn't have a lot of time to prepare dinner tonight--gosh darn homework, and my queazy stomach--but I put together something mildly delicious. 

Two handfuls of fresh baby spinach, one white plumb--or whatever they're called, and one organic chicken breast baked in tinfoil with 3 tablespoons of fresh organic salsa, and a little feta sprinkled on top. Notice, no carbs!

I went to the grocery store tonight, since my gypsy lifestyle has led me to provide food and shelter; no, I'm kidding, but I really did need some groceries for the next two days, and these were it; not in photograph, eggs, 3 Chobani yogurts, and chicken.

I'm nearing the end of my gallon of water, and before I know it... Day 1 of March Challenge will be conquered. 

Day 1 no carbs: easier said than done

OK, I don't know about you, but my goodness! Going "carbless" is one of the hardest things to do, if you're me. Not that I eat a ton of carbs as it is, but to have a few tortilla chips crumbled on top of my salad for some "crunch" sounds very tempting. Anyhow, I'm sticking with it, and 3/4 of my gallon of water for today is left. 

I got a little sick, from a gluten product I ate the other day, on accident, and now my stomach is doing a few unmentionables that I need not to allude to. Nonetheless, this drinking a gallon thing helps quite a lot when you're not feeling 100%.

I went to the gym, but as you can imagine... As soon as I hit the treadmill, it was time to leave, so it's yoga night! I'm going to do some stretching and focus on my breathing and strength. As for tomorrow, I'll be hitting the gym pretty hard.

When you're pushing yourself, make sure not to forget to listen to your body and what your body needs; such as a yoga night. Rest is just as important as a balanced diet--at least I think so.

Anyhow, wish me luck!

March challenge

     

 

Tomorrow I cut "carbs" completely out of my diet until the end of March, and I am going to drink one gallon of water per day. Now, my reasoning for this is one, my husband has been gone for his job since January and I get to see him in April and I want to get the best results as possible--if you catch my drift. Secondly, I was talking to a friend of mine, who is very much into the nutritional side of wellness, and she informed me that our bodies don't necessarily need grain-type carbs simply because our bodies can turn other foods such as spinach, broccoli, and other nutritional foods into carbs.

So, with that said, I am taking on the challenge and also eliminating sugar from my diet as well; however, I'll still need a little dark chocolate every now and then... Antioxidants, right?

Anyhow, throughout this month I am going to test myself and see how well, within a little under 4 weeks, how this whole challenge works for me. After I am finished, I will let you know how my progress went, and if it actually "did anything."

I don't, by any means, believe that healthy grains are bad for you; however, I encourage them.It doesn't help that I am slightly allergic to gluten and that I am completely gluten-free, but the fact that I am cutting even those grains out of my diet is going to be difficult, but something that I am willing to do stemming from my pure curiousness.

So, it shall begin tomorrow morning--we're having eggs and no toast... I shall need prayer!

 Word.