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! 🙂

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!

Common Mistake:Thinking It Happens Overnight

One of the most important things I tell any client, or even just someone looking for a little fat loss advice, is that it doesn’t happen overnight.

Sure, you could drop a bunch of scale weight overnight, but true fat loss takes time.

So why don’t I take my own advice?

Here is my picture from 4 weeks ago (left) and from this morning (right).

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Not bad, but not what I was hoping for after 4 weeks.

But what exactly was it I was hoping for?

That was the question my husband asked me today.

What did I think was going to happen in 4 weeks or even from last week?

He pointed out that I am not training for a competition or a photo shoot like before.

I’m not cutting my calories to the point where I am “dieting”.

I made a decision to stop eating a lot of junk like I had been and got my nutrition under control.

That had been my main goal.

And yes, I do feel better, my clothes are fitting better, the scale has gone down 5 pounds and I am seeing more definition.

I should be happy!

But for some reason, and even while I’m typing this I find it hilarious, I thought I would go back to looking like my competition/photo shoot self.

Just like that! *snaps fingers*

Right now my nutrition (again I’m NOT on a diet) is about 80/20. Meaning 80% of my meals during the week follow my nutrition guidelines and 20% of them don’t. I’m not necessarily eating “cheat meals”, but maybe having something that is not on my plan.

(This is much better than how I was 4 weeks ago. Remember, I was only eating about 50/50 with my nutrition. I was having way too many meals that strayed from my nutrition plan.)

And with eating the way I am now, 80% are compliant with my nutrition plan, it will take a little bit longer.

And you know what?

That’s OK!

After talking to my husband it hit me that I was falling into the same trap as a lot of people.

I was thinking that because I tightened up my nutrition, fat should be falling off of me.

Well, that’s just not the case.

I don’t have a ton of fat to lose.

Sure, I do want to get leaner, but I know I can’t be on a perpetual diet. I know what that does to my body and I don’t like it, my body doesn’t like it and in the end I am not happy with how everything turned out.

And I know it’s going to take time.

A mistake I do make from time to time. You would think I would listen to myself when I tell others this. LOL

Sometimes you just needed to be reminded.

Over the next couple of weeks I am going to talk about mistakes.

Mistakes that I make, or made, either with nutrition, my thought process on how fast things should be happening and exercise programs.

I’ve probably made them all, and like today, still make them.

But I want to help you not make them or get you out of them so you can reach your goals.

 

 

Stopping that Slippery Slope

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My last post, I went into how slippery of a slope it can become for me when I detour from my nutrition for too long.

Sure, after I have hit a goal I ALWAYS give myself at least a couple of days where I eat what I want.

Now, I’m not saying I sit down to an all-you-can-eat buffet for hours upon hours, but I do allow myself to enjoy the foods I normally wouldn’t eat.

This does two things…

  1. It gives my body the needed break from lower calories, IF that is what I was doing. Your body can only stay on a lower calorie nutrition plan for so long before it starts to break down and before you know it, you’ve gained weight back.
  2. Helps me keep my sanity. 😉

But as I had said, when I do take these detours, I do need to make sure I keep myself on track. I can, and have, detoured from my nutrition for so long that all the work I put in before, is now gone and I have to start all over.

And when I do detour from my nutrition for too long, it can be very hard to get back on track.

At least for me.

But eventually I do get back on track and I know you can too.

Here are 3 simple ways to get back on track with your nutrition when you’ve taken too long of a detour…

  1. Set a new goal for yourself
    I love setting goals for myself because they always have an end date. I can look at the calendar and know that I have “X” amount of days/weeks/months to get to the goal. I also love setting new goals to get me back on track because then I have new momentum. I get excited about the new goal and love working towards it.
  2. Have someone else hold you accountable
    Sure, it is easy for me to say “I’ll get back on track on Monday”, but then how easy is it for me to say “OK, just one more doughnut!”. For me? VERY EASY! This is one of the reasons I love writing this blog. I know that I have people holding me accountable. I know that when I write about a goal and have a set date, if the date comes and goes and I don’t post anything about the end results, people will ask me why.So ask for someone to keep you accountable. Maybe even be partners in crime and keep each other accountable. Do daily, weekly or monthly check ins..doesn’t matter. Just keep accountable.It also helps to have someone to keep you accountable because then when temptation does arise, and it always will, you can have that person(s) to call up and they can help you off the ledge.
  3. Put up a picture of yourself when you hit your last goal
    Every time I hit my goals, whatever they may be, I always take an after picture. This way I have documentation of how I looked after I completed my goal.Not all of my goals are based on my body composition, but I like to take before and after pics to see if what I did for my training and nutrition program had any effect on it. Ninety percent of the time, it does, whether good or bad.For example this week I printed off an after picture I took of myself from November (the one above). I’m hanging this somewhere that I will see it everyday to remind myself what I am working towards.

    One thing I don’t do is put up pictures of other females in the fitness industry that I want to look like or aspire to look like. For me, that can also be a slippery slope. I am who I am and I have the body that I have. Sometimes when I start comparing myself/my body to others, the waters can get mucky and I loose site of what I am really trying to achieve.

These are just a few easy things I use to get myself back on track. In fact, I’m doing all 3 right now to help with my nutrition after my vacation.

So if you are having trouble getting back on track with your nutrition, or maybe even just starting it, try at least one of these ways to help you. Having that extra “omph” to push you even when you want to devour a whole tub of ice cream, can do wonders.

 

The Myth That Just Won’t Go Away!!-“Lifting Heavy Weights Make Women Bulky”

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I had really thought (OK, maybe really hoped) that this myth was going away. But sadly over the past couple of weeks, I have heard it more and more.

“Lifting weights make women big, bulky, manly, etc.”

“Women need to do really high reps with really low weight to ‘tone up’.”

“If you don’t want to get big/bulky/manly, then do tons of cardio!”

UGH!

I’ve posted about this before, showing you a video of a client. She is a mom of two, in her 30’s and deadlifting over 200#. This is a regular thing in her daily programming. Yet she weighed less than she ever has. And had the curves that would stop traffic.

The opposite of what women are told.

In the picture above, to get ready for that photo shoot, my program consisted of weights.

Heavy weights.

And I used those heavy weights to build the muscle I wanted and to help shed the fat I didn’t want.

Women do not have the hormones needed to build the muscle of a man. We do not have the hormones to get “big and bulky”.

If your body is getting bigger, it’s not necessarily your program, but your nutrition.

You can train 7 days per week, have the BEST program out there, but if you don’t change your nutrition, you will probably get “bigger”.

I have a couple more weeks with my Kettlebell training, but then right after that I am going back to those heavy weights.

I miss them and I miss what they did for my body composition.

My goal for the weeks following the end of my Kettelbell training, is to not only go back to my heavy lifting, but to show as many women out there that lifting heavy weights will not make you “big and bulky”.

I’m also going to show how having the right program and nutrition in place, can make you achieve the body of your dreams!

2 Weeks into my Maintenance

So today marks 2 weeks into my goal of maintaining what I worked for for my photo shoot. And I have to say I am really happy with it so far.

Here are pics from this morning…

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I’m holding a little bit of extra water in the stomach area from some of the extra carbohydrates I am eating, but in the picture on the right (wish I had better lighting) you can still see definition in my abs.

As for the scale, I have only gained 3 pounds back from the day of my shoot. And from what I can tell, it is all water weight!

I’m happy, not only about the abs and the scale, but also because I am proving to myself and others that you CAN maintain great results with out starving yourself or killing yourself in the gym 24/7. I didn’t rebound and I am easily eating more food, and really GOOD food ;), than I did during the 8 week lean out.

Overall my body is responding nicely and I am super excited to keep it going for another 2 weeks.

 

 

Get That Tight and Toned Tummy with These!-Video

Here is another great video to compliment the plank video I shared with you last week.

It’s all about the side plank.

I really love this exercise because it helps me get that sexy hourglass figure I want.

Add these to the planks you are doing and before you know it, those sexy abs will be ready for summer!

If you are interested in getting those sexy abs along with a great program then add your name to the list below!
I’ll be taking on 20 lucky moms and helping them take the first steps into transforming their bodies from Mom to MILF (that’s Mom’s Interested in Looking Fabulous…get your head out of the gutter). I’ll be showing you how I went from post-pregnancy frumpiness to bikini ready.

I’ll open the doors for this exclusive program in a couple weeks so be sure to fill out the form below, you’ll be the first to know and the have the first chance to reserve your spot!