8 Weeks of Maintenance…What I’ve Learned

I’m the first to admit, maintaining fat loss after hitting a goal is the hardest thing for me.

I can hit my goals when I work towards them.

I can keep my head in the game and turn away junk food or make sure I get my butt in the gym when I need to.

But when it comes to maintaining….I fall short.

I used to think it was because I was on the “wrong” maintenance plan for nutrition and/or program. And I would try every maintenance program and nutrition out there. I was convinced it had to be that.

But I was wrongย and I finally realize that.

These pics are from yesterday morning…P decided she needed to join in on the fun ๐Ÿ˜‰

 

 

 

 

 

 

 

 

 

Over the past 8 weeks I really have taken a look at ME and why I gain the weight/fat back after hitting my goals.

I have found out that I am an “All or nothing” type of person when it comes to my nutrition.

When I’m working towards my goals, I know what I can and cannot eat.

I have a plan in place.

I know when I can have those “reward” meals and when I need to pass up the cookies that I am offered.

Then after I hit my goal….I tell myself, “Good job! Now EAT!!!” And I let myself eat whatever, whenever.

I rationalize and I ruin all the hard work I put in while working towards my goal.

So this time I decided I needed a better plan.

I needed a plan that let me eat what I want, but not whenever I want.

And that’s exactly what I have been doing over the past 8 weeks and it has worked.

Since hitting my last goal 8 weeks ago, I have only gained back 3 pounds.

Now you might be saying…”But you still gained scale weight back!”

True, but only gaining 3 pounds instead of the usual 10-15 (yes…that much), is a HUGE success. Remember…baby steps.

I have “softened” up a little, but that is to be expected. I’m not training the same way as I was leading up to the photo shoot back in October. And I am not eating 100% clean, meaning I am having 2-3 reward meals a week instead of only 1 or none.

So what exactly have I learned???

  1. I have learned that it doesn’t need to be “All or Nothing” when it comes to maintenance nutrition. I can…as cliche as it sounds, have my cake and eat it too. ๐Ÿ˜‰
  2. I have learned just like I need a plan for reaching a goal, I need an even better plan for maintaining that goal. I can’t just leave it to chance and let myself eat, eat and eat!
  3. Lastly, I have learned that I need to keep myself just as accountable to maintaining as I do for reaching my goals.

I have heard from a lot of clients and other women and men that this too is probably the hardest part for them when it comes to fat loss. This is one of the reasons why I like to talk about it.

Make sure you check back next week when I go over exactly what I have been doing to maintain and why I chose this way.

 

 

 

It Doesn’t Happen Overnight

Over the past week I have gotten a lot of women reach out to me and congratulate me on not only reaching my goal, but being the leanest I have ever been.

This was taken last week the morning of my shoot.

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I’ve also gotten a lot of questions from those women, as well as others, on how can they get that lean by “X” date and exactly what “diet” I did to reach my goal. And since I have gotten so many of those questions, I wanted to take the time to answer them here.

First and foremost, I want everyone to know that this might have been a 16 week goal that I was working towards, but it took over 2 years to reach this point.

Two years of ups and downs.

Two years of going through frustrations (oh, there were plenty) and celebrations.

Two years of hard work and saying “No” to some of those very much craved foods and sweets.

What I’m trying to get at here is that in a world that is all about “instant gratification”, getting to your fat loss goal/body composition goal is not something that can happen overnight or maybe even this year.

It takes time.

And something I have always told my clients, and I’m sure you have heard it as well, is that it didn’t come on overnight, it’s not going to leave overnight.

As for the question about what “diet” I did, I want to put a huge emphasis on the fact that I have not been dieting or restricting my calories the entire 2 years.

If I had been doing that, I would not have reached my goals.

What I have been doing is what we like to call “sprinting” and “jogging” when it comes to my nutrition.

Think of “sprinting” as the actual “dieting down” part of the plan.

This is where I am restricting calories, but nothing too serious, taking certain foods out, or eating less of them and having zero cheat meals.

This part of the plan can only be done for 6-8 weeks for myself. Anything more than 6-8 weeks, and my body will turn against me and the fat loss will stop.

For some, they can sprint up to 12 weeks if needed. But again, it’s not something that is long term or something you continue to do all your life.

The other phase of the plan is the “jogging”.

This can be anywhere from 4-16 weeks, possibly longer, just depending on what your goals are.

The “jogging” phase is where you are still conscience of what you are eating, sticking to a great plan, but there is moreย wiggle room, if you will. But this is not an “all you can eat” phase. If you are not careful, you will gain a good amount of fat back and sometimes more.

You need to raise your calories slowly and slow the pace or you’ll burn out. This can be a hard mental shift, but it’s necessary.

The scale will go up a little, but that isn’t failure. You body needs to rest and get used to its “new normal”. You can try to keep dieting, but it won’t work and you’ll do more damage than good.

I think this is the easiest way for anyone to start reaching their goals.

Breaking up the plan into “sprints” and “jogs” will not only help mentally but physically as well.

If you are interested in getting more information on how “sprinting” and “jogging”, and other ways to help reach your goals, make sure you sign up for my newsletter!!

16 Week Goal=Completed!

First, sorry I have been MIA for the past 4 weeks. A lot going on with the business and getting ready for the completion of my goal.

I am so excited to say I have reached my 16 week goal and the results are amazing! If I do say so myself ๐Ÿ˜‰

The photos on the left were from 16 weeks ago and the photos on the right from yesterday morning. What you can’t see in the photo might shock you. Keep reading to find out what that is!

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If you didn’t already know, my goal was to get lean for a photo shoot.

I know what you are probably saying….”ANOTHER photo shoot?!”

Yes, but this time it wasn’t just for the fun of it, all if it is for this blog and my Train Like A Girl program (coming soon!!!).

I needed to get more “fitness related” photos and so that meant I needed to find a photographer that specialized in just that.

And that is exactly what I did.

I follow a lot of fitness models on Instagram and the one photographer I kept seeing pop up in their accounts, and the pics were/are phenomenal, was Michael Neveux.

Michael has been photographing fitness models and professionals for over two decades. You have probably seen a lot of his work on fitness magazine covers and articles inside the magazines.

I was lucky enough to get an opportunity to work with him and I jumped right on it! And I couldn’t be happier with the pictures I have seen so far!

But in order to be able to do the shoot, I needed to get my nutrition and training back on track. So I set that 16 week goal.

If you have been reading my blog, you know I’ve had some ups and some downs during the 16 weeks.

I’ll be honest…I’m not that surprised.

No matter how great the nutrition and training program is, you will ALWAYS have at least 1 day where you want to give up because you are that frustrated.

But the key to success…is pushing through those frustrations and keep on going.

I think the one thing I think you will be EXTREMELY surprised at, because honestly…I was, is that I only lost 5 pounds of scale weight from start to finish during the 16 weeks.

Yes! ONLY 5 POUNDS!!!

But as you can see from the pics above, the difference between the two is huge.

Once again this just shows how false a scale can be.

It doesn’t track your true results.

I want to thank you for keeping up with my posts about getting to my goal. Whether you know it or not, you are the ones keeping me accountable…and I thank you and appreciate you for it.

Make sure to check back later this week to see what I am doing next and another little tidbit about my journey so far!

4 Weeks Out….And A Little Frustration

I’m 4 weeks out from my goal and here is my pic from last week (on the left) and from this morning (on the right).

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As you can see…I’m going a bit backwards, and it’s frustrating the hell out of me. These past 2 weeks things haven’t been going the way I need them too.

I judge most of my progress by the side view.

I can see how much my lower stomach is going down or not, which is the hardest place for me with fat loss.

As you can see…it is a little bigger than it was 2 weeks ago.

This is very frustrating, but it happens, even though you may be doing everything right.

And as much as I am frustrated, I think this is a great thing for people to see.

I know I have clients that are working towards a goal, they either hit a plateau or possibly a step back, like me.

When this happens, I explain to them that you can do 1 of 2 things.

  1. You can get so frustrated you give up and stop working towards that goal.
  2. You can change a couple of things up and keep going.

I have decided to change things up. I’m going to take some things out of my daily nutrition I think might be contributing to this and after about 1 weeks, maybe even sooner, I will see a difference in the right direction.

Check back in 2 weeks to see if changing a couple things up helps.

 

6 Weeks Out!!! But Still A Lot of Work to Do!

Today I am 6 weeks out from my goal. And I’ll admit…I have a lot of work to do still.

Not much change from 2 weeks ago ๐Ÿ™

(The pic on the left is from 2 weeks ago and the pic on the right is from this morning.)

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Why?

Well, last week I caught a nasty stomach bug that put me down for basically the whole week.ย I only trained once, last Monday, and I barely ate anything until this past Saturday and Sunday.

I am pretty upset about it, since I feel I lost a whole week in which I could have made some really great strides in reaching my goal.

But I know this happens.

It’s life and there was nothing I could do to stop stuff like this happening.

I thought about fighting through and trying to train, but I knew that if I could barely stand for more than 5 minutes without feeling dizzy or sick, there was no way I could go and train.

Now what to do?

Do I give up?

Heck no!

I have 6 weeks and I’m going to make them count.

I HAVE to make them count.

The next 6 weeks are going to be hard, but I’m ready for the challenge!!!

 

 

 

10 Weeks Out Update!!!

So here is my update at 10 weeks out.

I’ve been working towards my goal for 6 weeks now, and I’m pretty happy with the progress I’ve made in just 6 weeks.

Here is my progress pic. The picture on the left is from this morning and the picture on the right is from two weeks ago.

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As you can see, there is a slight change since my “12 weeks out” update.

A little less around the lower abdominal area, which is great, but it’s time to lean out a lot more.

So starting today I am going to make a couple of simple changes to my nutrition to see if I can make even more of a change in the next 2 weeks.

I won’t be changing much, but it will be enough to hopefully give me the boost I need.

Hope you stick with me for the next 10 weeks to see WHAT I’m working towards and how my progress goes. ๐Ÿ™‚
If you are interested in more of what I am doing, make sure you fill out the form below to sign up for my newsletter that will be going out shortly! I’m going to be putting a lot of great info in it to show you exactly HOW I’m getting my results!!

 

Exercise of the Week!: Hex Deadlifts

This is probably one of my favorite exercises (I know I say that a lot LOL) when it comes to deadlifts and targeting those glutes and hamstrings.

To do the Hex Deadlift….

  1. Make sure your feet are hip-width apart.
  2. Fold at the hips, pushing your butt back as far as you can. You should feel a nice stretch in the glute and hamstrings while doing this.
  3. Have a slight bend in the knees.
  4. Keep your back nice and straight with your head aligned. Meaning, don’t look too far up and don’t tuck your chin into to your chest.
  5. Grab the bar by the handles and stand up!

A couple of things to watch out for, aka…don’t do! ๐Ÿ˜‰

  1. Don’t squat down to get the bar. It’s your glutes and hamstrings that should be doing most, if not all, of the work. Have enough bend in the knees to get the bar, but not so much where you are squating.
  2. Watch for rounding of the back, or making it look like a “rainbow”. If you are not working with someone, or a gym partner to watch you, I like to record a couple of reps to make sure I am doing the exercise correctly.
  3. YOUR BACK SHOULD NOT “FEEL IT” OR HURT!! If your back is getting tired or it is starting to hurt, stop what you are doing and reset yourself. You might be using your back to lift the bar and not your legs.

I do think these are a great exercise for people just starting off with learning deadlifts. For most, it is a more natural movement because it’s like picking up two suitcases, which most people have done before. I also like them a lot because you don’t need to use a lot of weight, at least starting out, to feel the exercise.

Plus…they build GREAT butts!!! ๐Ÿ™‚

New Goal!! 16 Weeks Out!!!

I am SO very excited because I have set my next goal.

A couple months ago I posted a video on how I was not going to set a goal but just work on my general fitness for awhile.

And with that, I did pretty well with my training.

But as for my nutrition, well, let’s just say I could have done better.

I have come to realize I need structure…plain and simple. Without it, I get off track, make excuses and don’t keep track of what I’m actually eating.

But, now I have a new goal and it is one I am super excited for!!!!

I’m not going to tell you exactly right now what it is….

But, what I can say that I have 16 weeks exactly from today (June 28th) and it is an absolute opportunity of a lifetime for me!

So just like always, here are my before pics from this morning.

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I’m pretty soft and really not much definition, but my strength has gone through the roof with the way I was training. So now it’s all about getting rid of the “fluff”.

I’ve started a new training program and got back on my structured nutrition plan.

Notice I’m NOT calling it a diet. I could NEVER be on a diet for 16 weeks! YIKES! My body would hate me and do the exact opposite of what I wanted it to do.

I will be posting progress pics every 2 weeks as well as what I’m doing for my training, what I’m eating, any supplements I am taking and overall how I am feeling. I think that is a huge component that people forget to think about while trying to hit a goal.

So, I hope you follow me through the next 16 weeks of working towards my goal. I am so excited and I know the end results are going to be phenomenal! ๐Ÿ™‚

Exercise of the Week!: Renegade Rows

I’ve decided to start putting up an “Exercise of the Week”.

I’ll be honest, I am horrible at trying to remember to video some of the exercises during my workouts. Mainly because I get into a “zone” and forget.

But I’m going to make it a point to record some of my favorite exercises I do while training.

Here is the first one….Renegade Row.

 

I love the renegade row because it hits a lot of big muscle groups at one time.

Some of the biggest things to remember…

  1. Make sure your body is in a complete plank. Don’t let your hips sag or sway side to side while rowing.
  2. Squeeze your shoulder blade at the top of the row.
  3. If using the dumbbells is too much for right now, go with out them! Keep the same great form, but just lift your palms up and elbows towards the ceiling.

Like I said, this is a great whole body exercise.

So have fun with them next time you train!

It’s Booty Season ALL Year

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I have a saying…

“There is bikini season during the spring and summer.

There is sweater season during the fall and winter.

But BOOTY season is ALL year round!”

OK, so it’s corny, but I love the exercises that work the butt and I do them often.

While pregnant with my daughter, I actually lost my butt and finally after having her and 3 years later, I got it back!

Here is part of the circuit I did for my training yesterday.

In between exercises, I pushed the dog sled down the length of the turf and then used a TRX to squat and pull the dog sled back to starting position. On the sled, I have a total of 35#. That is on top of what the dog sled weighs. And let me tell you….THIS is hard! And it really hits the glute and hamstrings!

If you don’t have access to a dog sled or a prowler, no worries! Find anything that will slide on the ground, and is heavy enough to make you sweat, and push!

I’ve done this with my daughter as well.

She has a “sit n spin” toy. I put her on it and pushed her all over the back yard.

That was tough too!

But we both had fun and I got a great workout.

If you want more info like this before anyone else, make sure you fill out the form below!