I promise I've been keeping up with my workouts and (mostly) eating healthy. Posting on the other hand...my apologies.
I did my second 5K a week after the first. My time was 34:21. Not bad. Btw, the first "5K" was actually 3.6 miles, NOT 3.1. So I was even happier with my 37-38 minute time. :)
My class is slowly growing. I have 3-4 regulars. I'm hoping word of mouth continues to spread, but it's nice to know at least a few people will be there, excited to Turbo.
I'm still doing CLX twice a week. I'm in the Lean phase now. The scale is up. I'm not sure how much of that is due to my looser eating habits and how much is due to added muscle. Everything still fits me well so it's hard to say. I had hoped to be below 140 by now but instead I'm stuck right below 150. I haven't lost inches but I am more solid. The area I would still like to get rid of? My belly. It's the first place my poor diet shows. :s My jeans fit tighter through the thighs now too. Yes, it's because they're more muscular. But I was hoping things would fit BETTER. Okay, so I added more muscle. When does it start to burn off the fat and make me smaller? At least I'm stronger.
I seem to have maintenance down, even if I AM a few pounds higher than I'd like to be. So overall, I'm happy enough. :) I'm still wearing a size 6 and much smaller than I was even a year ago. At this time last year, I was thrilled to discover I could fit back into my 10s. This is good, it's just a different mentality that I'm still adjusting to.
Tuesday, December 27, 2011
Monday, October 3, 2011
First 5K!
I ran my first 5K on Saturday. It was cold and windy (about 42 degrees) and the track was actually 3.6 miles instead of 3.1. My time was 37-38 minutes (it wasn't a timed run), which isn't bad for my first 5K+. I still didn't enjoy it, lol. I'm not sure I will EVER enjoy running. But it's good to mix things up and do something that makes me uncomfortable. I'm running another 5K next Saturday. Yes, I scheduled my first two races a week apart. Good thing it's only 5K and not 10 or a half, lol.
I officially start teaching Turbo Kick for JSA next week! They HIRED me! Last I heard, only one person had signed up for the class. We need more to run the class, but this is a start. Go sign up, k? This means more advertising and hopefully a regular class. And it means I make a profit. This is a good change. I'm excited but nervous too. I'm still running the class tonight - if nothing else, it's good practice.
I added CLX back in. I felt like I wasn't as defined as I had been and I wanted to increase my muscle mass to help with maintenance. This is my 4th week (wow, already?) and I feel stronger. My calorie burn has been a little higher already too. Which is good, since the scale has been up. Part of it *may* be added muscle. But my diet hasn't been super clean lately either. I have to admit that I'm pretty happy where I'm at and I'm not very motivated to tighten things down. So for now, I'm maintaining. We'll see where I'm at in another week or two, lol.
I officially start teaching Turbo Kick for JSA next week! They HIRED me! Last I heard, only one person had signed up for the class. We need more to run the class, but this is a start. Go sign up, k? This means more advertising and hopefully a regular class. And it means I make a profit. This is a good change. I'm excited but nervous too. I'm still running the class tonight - if nothing else, it's good practice.
I added CLX back in. I felt like I wasn't as defined as I had been and I wanted to increase my muscle mass to help with maintenance. This is my 4th week (wow, already?) and I feel stronger. My calorie burn has been a little higher already too. Which is good, since the scale has been up. Part of it *may* be added muscle. But my diet hasn't been super clean lately either. I have to admit that I'm pretty happy where I'm at and I'm not very motivated to tighten things down. So for now, I'm maintaining. We'll see where I'm at in another week or two, lol.
Wednesday, August 31, 2011
Thoughts on Change
Did you know that your brain's neural pathways are used to your habits? Things work in your brain a certain way because of the way you do things. And when you try to change something, it changes your brain too. I heard the best analogy in grad school: it's like you cross a field everyday to go to town. You take the same path - it's worn down and clear, it's familiar, it's comfortable, there's no resistance. One day you decide to take a different, new path through the field. It's hard. You have to step over tall grass and beat down a path to walk on. There's resistance with every step. It's uncomfortable and a lot of work. It would be so much easier to go back to the old familiar path. But there's a reason you decided to make a new path and the path of least resistance is not always the best path to take, especially if the only reason you take it is because it's easier. So you fight your way through. You make it to town tired and feeling ragged. But you feel a sense of accomplishment because you made it. The next day you take the new path again. It's still more work than the old path but it's easier than yesterday. As you continue choosing the new path each day, it gets easier and easier to walk and feels more comfortable and natural. The old path starts to become overgrown and when you occasionally take that path, it doesn't feel as good as it used to. Even if it becomes completely overgrown, the ruts remain and sometimes you wish you could just go back there. But the new path is better.
Your brain creates new neural pathways when you learn something new or try something a new way. Try writing your name with your non-dominant hand. It's difficult because it's different and new. With practice it would get easier. When you start out eating healthier and exercising regularly, it's uncomfortable, it feels unnatural, and you'd rather go back to eating chips on the couch. But stick with it. It will get easier and it will be worth it. Go blaze your new trail.
Your brain creates new neural pathways when you learn something new or try something a new way. Try writing your name with your non-dominant hand. It's difficult because it's different and new. With practice it would get easier. When you start out eating healthier and exercising regularly, it's uncomfortable, it feels unnatural, and you'd rather go back to eating chips on the couch. But stick with it. It will get easier and it will be worth it. Go blaze your new trail.
Wednesday, July 13, 2011
Improvements and updates
I've had my BodyMedia Fit (BMF) for about five weeks now. I still love it, which is not to say it's been without its kinks. My display wasn't syncing well to the armband so I replaced the battery. I still had problems. I spoke to customer service and they were very helpful. They covered my shipping to send my original back and they sent me a new one. There was a glitch in their system, so I actually received TWO replacement displays. I still need to send the second one back but almost every person I've spoken to there was helpful (the one that wasn't was named Steve. MY Steve is much better) and they emailed me another UPS shipping label for the second one. The new display syncs better and I've been really pleased with the customer service. Better yet, my BMF has served its purpose: I'm back into the low 140s and weigh less now than I have since college. I'm aiming for just below 140 and will maintain there. I think that's a good weight for me.
Speaking of a good weight for me, there are bathing suit pictures of me on Facebook. I didn't cringe. I didn't untag myself. I didn't criticize every thing I saw wrong with myself in the pictures. I LIKED THE PICTURES. I have never liked the way I looked in a bathing suit, ever. So this is huge news for me. My body is not perfect. But I accept it for what it is and I am proud of how I look now. I've made a lot of progress and I'm proud of what my hard work has accomplished. For 3 kids in 3.5 years, I look pretty dang good. :)
I had a business opportunity that sounded great. Teaching three days a week at a new fitness place in Grass Lake. I was excited, until I saw the facility and met the woman in charge. Nothing was ready. The room that I would have been teaching in was just walls and a tile floor. No mirrors, no fans, no stereo. The woman in charge seemed scattered and all over the place, NOT the sort of person you want to go into business with. Then she mentioned I'd have to bring my own stereo and fans, she wanted me to paint the wall, and honestly expected to consistently have 15 people per class (at this point she had not advertised or researched or anything) and make $900 a month. The signs couldn't have been more clear if they were neon and flashing. Moral of the story: not every opportunity is a GOOD opportunity. Trust your gut.
Speaking of a good weight for me, there are bathing suit pictures of me on Facebook. I didn't cringe. I didn't untag myself. I didn't criticize every thing I saw wrong with myself in the pictures. I LIKED THE PICTURES. I have never liked the way I looked in a bathing suit, ever. So this is huge news for me. My body is not perfect. But I accept it for what it is and I am proud of how I look now. I've made a lot of progress and I'm proud of what my hard work has accomplished. For 3 kids in 3.5 years, I look pretty dang good. :)
I had a business opportunity that sounded great. Teaching three days a week at a new fitness place in Grass Lake. I was excited, until I saw the facility and met the woman in charge. Nothing was ready. The room that I would have been teaching in was just walls and a tile floor. No mirrors, no fans, no stereo. The woman in charge seemed scattered and all over the place, NOT the sort of person you want to go into business with. Then she mentioned I'd have to bring my own stereo and fans, she wanted me to paint the wall, and honestly expected to consistently have 15 people per class (at this point she had not advertised or researched or anything) and make $900 a month. The signs couldn't have been more clear if they were neon and flashing. Moral of the story: not every opportunity is a GOOD opportunity. Trust your gut.
Monday, June 13, 2011
BodyMedia Fit
It came! And I love it. I'm a numbers person so all the data it gives me is awesome.
It tracks calories burned. Sometimes the display is slightly different from the numbers the computer shows, but that's normal. The computer is more accurate and more personalized, but the display gives a close estimate without having to sync the BMF to the computer.
If you enter all your calories consumed, it tracks levels of different nutrients and food groups. And it calculates whether you have a calorie deficit or surplus and if that puts you on track to gain or lose weight.
It counts steps. Which by the way, I apparently don't walk a lot. I still burn a good number of calories though.
It calculates your activity level based on METS. It tracks amount of time spent doing moderate or vigorous activity. I did have an issue with it not registering my HIIT workouts as vigorous activity. Apparently the sensors are supposed to be centered on your tricep. I had it slightly above my bicep. Since I adjusted it, voila. No issues tracking my vigorous movement. Although I did get VERY annoyed when a delightful person on the BMF FB page was very condescending and said that just because I'm tired and think I'm working out hard doesn't mean it was vigorous. Nice, huh? (I have to admit, I took some satisfaction in seeing I have a better figure. I tend to be petty when I'm annoyed. I don't like being talked down to.) Luckily the other people posting on the page have been much more helpful and personable.
It tracks your sleep efficiency too, which is pretty cool. It can tell the difference between when I'm just laying down or when I'm actually asleep. It tells me how long I was in bed and how long and I slept and how efficient my sleep was. Pretty cool. :)
So far I'm down a few lbs since I got the BMF (and stopped eating oil-popped popcorn). I feel leaner too, which is wonderful. I was feeling thick for a while, so feeling lean is really great. I'm aiming for 140 now, to see how I feel there. I'm pretty happy, now that I'm feeling thinner again. But I think more of a buffer between me and my scary weight would be a good thing. I'm very happy with the BMF. Oh, the only downside? I had to order the watchband for the digital display separately (another $20). But that's it.
If anyone is interested and has questions about it, please feel free to ask. :)
It tracks calories burned. Sometimes the display is slightly different from the numbers the computer shows, but that's normal. The computer is more accurate and more personalized, but the display gives a close estimate without having to sync the BMF to the computer.
If you enter all your calories consumed, it tracks levels of different nutrients and food groups. And it calculates whether you have a calorie deficit or surplus and if that puts you on track to gain or lose weight.
It counts steps. Which by the way, I apparently don't walk a lot. I still burn a good number of calories though.
It calculates your activity level based on METS. It tracks amount of time spent doing moderate or vigorous activity. I did have an issue with it not registering my HIIT workouts as vigorous activity. Apparently the sensors are supposed to be centered on your tricep. I had it slightly above my bicep. Since I adjusted it, voila. No issues tracking my vigorous movement. Although I did get VERY annoyed when a delightful person on the BMF FB page was very condescending and said that just because I'm tired and think I'm working out hard doesn't mean it was vigorous. Nice, huh? (I have to admit, I took some satisfaction in seeing I have a better figure. I tend to be petty when I'm annoyed. I don't like being talked down to.) Luckily the other people posting on the page have been much more helpful and personable.
It tracks your sleep efficiency too, which is pretty cool. It can tell the difference between when I'm just laying down or when I'm actually asleep. It tells me how long I was in bed and how long and I slept and how efficient my sleep was. Pretty cool. :)
So far I'm down a few lbs since I got the BMF (and stopped eating oil-popped popcorn). I feel leaner too, which is wonderful. I was feeling thick for a while, so feeling lean is really great. I'm aiming for 140 now, to see how I feel there. I'm pretty happy, now that I'm feeling thinner again. But I think more of a buffer between me and my scary weight would be a good thing. I'm very happy with the BMF. Oh, the only downside? I had to order the watchband for the digital display separately (another $20). But that's it.
If anyone is interested and has questions about it, please feel free to ask. :)
Friday, June 3, 2011
Popcorn = kryptonite
Maintenance has been a little rough lately. I mentioned in my last post that the scale went up a bit. Well, it kept climbing. Slowly, but steadily. At first I attributed it to other things: strength training, my period, water retention, indulging a little too much at the different graduation dinners. And it was just the scale, right? Well, my clothes still fit fine, but I did my measurements the other day, like I do at the beginning of every month. My waist is up a little, along with my abdomen, chest, butt, and thighs. Not cool. I checked my body fat percentage and that's up a bit too. I was pretty down about it all day and then jumped into solution mode. I need to fix this NOW.
Steve told me I look the same, but you can't argue with every measurement going up. And he said 5 lbs isn't much. That's true. But it's a slippery slope. If I let it go, how soon will it turn into 10 lbs? Or 15 lbs? Or more? No, I'm out of my maintenance range and I need to fix it. So far I've increased the intensity of my workouts and slightly lowered my calories. Nada. I'm barely below 150.
I ordered a BodyMedia Fit. It's a BodyBugg - made by the same company with the same technology, just marketed a bit differently. Plus the monthly subscription is less expensive and it also tracks sleep efficiency. It should be here in a week or two.
But last night Steve wanted popcorn. With my tightened calories, I figured I should measure the popcorn and figure out how many calories that was (we pop it in oil in a dutch oven). I'd tried to figure it out before, but ended up trying to convert amount of popped kernels to amount of popped kernels and it was a confusing mess. So we've been estimating that a batch of popcorn was somewhere between 400 and 600 calories. And I've been allowing for that many calories in my range. So no problem, right? WRONG. According to my Calorie King book, 1 oz of oil-popped corn is 145 calories. Last night's batch weighed 7.3 oz, after removing the unpopped kernels. That's 1058 calories. Uh oh. Popcorn has been a regular evening snack around here. And if Steve isn't home or doesn't want any, I've been know to eat the entire batch. Yup. I've been eating 500 calories MORE than I thought I was.
Now, a math lesson. 1 lb equals 3500 calories. In order to lose about a lb a week, you eat 500 calories less per day. 500 x 7 (days) = 3500 or 1 lb lost per week. So if we reverse that and eat an EXTRA 500 calories a day, we GAIN a lb a week. Yeah, not good. In retrospect, my metabolism may be higher than I thought, if I've been overeating that much and haven't gained more.
Last night I ate a measured amount of popcorn. From now on, I think I'll stick to microwave popcorn. It's pre-measured and if I get the 94% fat free butter kind, the whole bag is only 300 calories. If I need fewer calories, I'll eat a 100 calorie bag. Good grief.
Moral of the story: MEASURE your food. Calculate the calories. Write 'em down. If possible, don't estimate your calories. It could save you a LOT of grief.
Btw, just by avoiding popcorn for a few days and measuring it last night, my weight is slightly lower. I'm at 148.2. Much better than the 150.8 I've seen lately. At least it's moving in the right direction again. :)
Steve told me I look the same, but you can't argue with every measurement going up. And he said 5 lbs isn't much. That's true. But it's a slippery slope. If I let it go, how soon will it turn into 10 lbs? Or 15 lbs? Or more? No, I'm out of my maintenance range and I need to fix it. So far I've increased the intensity of my workouts and slightly lowered my calories. Nada. I'm barely below 150.
I ordered a BodyMedia Fit. It's a BodyBugg - made by the same company with the same technology, just marketed a bit differently. Plus the monthly subscription is less expensive and it also tracks sleep efficiency. It should be here in a week or two.
But last night Steve wanted popcorn. With my tightened calories, I figured I should measure the popcorn and figure out how many calories that was (we pop it in oil in a dutch oven). I'd tried to figure it out before, but ended up trying to convert amount of popped kernels to amount of popped kernels and it was a confusing mess. So we've been estimating that a batch of popcorn was somewhere between 400 and 600 calories. And I've been allowing for that many calories in my range. So no problem, right? WRONG. According to my Calorie King book, 1 oz of oil-popped corn is 145 calories. Last night's batch weighed 7.3 oz, after removing the unpopped kernels. That's 1058 calories. Uh oh. Popcorn has been a regular evening snack around here. And if Steve isn't home or doesn't want any, I've been know to eat the entire batch. Yup. I've been eating 500 calories MORE than I thought I was.
Now, a math lesson. 1 lb equals 3500 calories. In order to lose about a lb a week, you eat 500 calories less per day. 500 x 7 (days) = 3500 or 1 lb lost per week. So if we reverse that and eat an EXTRA 500 calories a day, we GAIN a lb a week. Yeah, not good. In retrospect, my metabolism may be higher than I thought, if I've been overeating that much and haven't gained more.
Last night I ate a measured amount of popcorn. From now on, I think I'll stick to microwave popcorn. It's pre-measured and if I get the 94% fat free butter kind, the whole bag is only 300 calories. If I need fewer calories, I'll eat a 100 calorie bag. Good grief.
Moral of the story: MEASURE your food. Calculate the calories. Write 'em down. If possible, don't estimate your calories. It could save you a LOT of grief.
Btw, just by avoiding popcorn for a few days and measuring it last night, my weight is slightly lower. I'm at 148.2. Much better than the 150.8 I've seen lately. At least it's moving in the right direction again. :)
Thursday, May 19, 2011
Updates for May
Hey hey! I have some updates...
- Turbo Kick is going pretty well. Well, one class went well. I had FIVE people! True two were my sisters, but still. :) The other three are interested in coming again but Thursdays don't work for them. I may switch evenings, as tonight was my first Thursday and it was just me and Leslie again. Can I just say how much I LOVE my sisters? They are unfailingly supportive. I wish Tracy lived closer and Leslie wasn't moving far far away, but they have other adventures ahead. I was less nervous than I thought I'd be. It definitely wasn't perfect but it went well, we sweated a ton, and it was fun. I'll keep at it and get better in time. Kristy should be there to teach with me beginning next week.
- My gallbladder wasn't my gallbladder. Or rather the issue was not my gallbladder. The problem is my stomach producing too much acid and a possible ulcer. So I'm on a month long prescription for Protonix which *should* heal the issue. If not, the doctor will run more tests. I'm noticing more acid reflux. It's not painful, it's just this icky feeling in the back of my throat. I may need to get more Mylanta. I hate the stuff but it was the only thing that worked on my reflux when I was pregnant.
- The scale is not so much my friend lately. I should really just weigh in once or twice a week and go by how much jeans fit, how I feel, and my body fat percentage. I've been doing strength training 2-3 times a week. Last week I did ST twice and abs another day (all paired with a HIIT WO). I feel like I've been neglecting my abs so I think I may focus there a bit more. I'm quite proud of my arms and shoulders though.
- I've been trying other random acts of fitness just to see if I can do them. I can do pull ups (2 if my knuckles face me, 1 with knuckles away), a head stand against a wall, hold the crane for about 10 seconds (a record for me!), almost do the splits, a toe touch, and a pretty dang impressive bridge (up from the floor, I've never been able to bend backwards down into one). I had Ella take a picture of me doing a bridge, curious how far I could arch up. Dad came over and was wincing in pain watching me do it, lol. I love it.
- I have my own fitness website. :) It needs some polishing, but it's paulasfitlife.com. The idea is that to truly be fit, your life needs to be balanced. Happiness requires more than physical fitness. I'm moving in the direction of a more holistic approach and would like to add a life coaching component soon. So much of physical health and fitness is mental. I want to address that as much as the physical exercise. And I will start a fitness revolution! :)
- Turbo Kick is going pretty well. Well, one class went well. I had FIVE people! True two were my sisters, but still. :) The other three are interested in coming again but Thursdays don't work for them. I may switch evenings, as tonight was my first Thursday and it was just me and Leslie again. Can I just say how much I LOVE my sisters? They are unfailingly supportive. I wish Tracy lived closer and Leslie wasn't moving far far away, but they have other adventures ahead. I was less nervous than I thought I'd be. It definitely wasn't perfect but it went well, we sweated a ton, and it was fun. I'll keep at it and get better in time. Kristy should be there to teach with me beginning next week.
- My gallbladder wasn't my gallbladder. Or rather the issue was not my gallbladder. The problem is my stomach producing too much acid and a possible ulcer. So I'm on a month long prescription for Protonix which *should* heal the issue. If not, the doctor will run more tests. I'm noticing more acid reflux. It's not painful, it's just this icky feeling in the back of my throat. I may need to get more Mylanta. I hate the stuff but it was the only thing that worked on my reflux when I was pregnant.
- The scale is not so much my friend lately. I should really just weigh in once or twice a week and go by how much jeans fit, how I feel, and my body fat percentage. I've been doing strength training 2-3 times a week. Last week I did ST twice and abs another day (all paired with a HIIT WO). I feel like I've been neglecting my abs so I think I may focus there a bit more. I'm quite proud of my arms and shoulders though.
- I've been trying other random acts of fitness just to see if I can do them. I can do pull ups (2 if my knuckles face me, 1 with knuckles away), a head stand against a wall, hold the crane for about 10 seconds (a record for me!), almost do the splits, a toe touch, and a pretty dang impressive bridge (up from the floor, I've never been able to bend backwards down into one). I had Ella take a picture of me doing a bridge, curious how far I could arch up. Dad came over and was wincing in pain watching me do it, lol. I love it.
- I have my own fitness website. :) It needs some polishing, but it's paulasfitlife.com. The idea is that to truly be fit, your life needs to be balanced. Happiness requires more than physical fitness. I'm moving in the direction of a more holistic approach and would like to add a life coaching component soon. So much of physical health and fitness is mental. I want to address that as much as the physical exercise. And I will start a fitness revolution! :)
Sunday, May 1, 2011
LIVE Turbo Kick!
I have so much to update. First, I finished out ChaLEAN Extreme. I'm proud of my definition and how strong I've become. I was very frustrated that the scale was up, but I'm pretty sure it was added muscle, which is good but it's still hard to reconcile a higher number on the scale as being something good. I'm working on that. Of course, since CLX ended, the number has gone down. Problem is, I've only worked out a handful of times. My last CLX WO was Friday. Saturday morning a group of us went to Ohio to do Extreme Turbo with the wonderful Angie Green. I took Sunday off and then practiced Round 42 on Monday with Kristy in prep for our first class. Tuesday I woke up feeling hot and my stomach was just disagreeable. While I never threw up, I felt like I might all day. So I took it easy. Wednesday was marginally better but I didn't trust my stomach and I had some congestion then.
Thursday was supposed to be the last Fit Club. Attendance has been steadily declining. Last week there were three of us - me, my sister, and Kristy, soon-to-be co-teacher. We did Cardio Party 2 instead of 1, because it's more fun and I didn't have to worry as much about people not getting it. Then this Thursday, Leslie needed to be home with Paul and Kristy was exhausted. Both texted me to let me know they couldn't make it, which I greatly appreciate. I wasn't feeling well, but figured I could get through one WO okay. Well, no need. Not a single person showed. The pastor didn't even come to let me in. I've been feeling for a while that interest was waning, people were taking for granted that there would always be this free workout on Thursdays, and the whole thing had run its course. I wasn't exactly feeling support from the pastor, who never did get back to me about teaching there - rather, I got the impression he felt inconvenienced by it. Whatever his actual feelings were, it's done now. Which reminds me I still need to call and let him know (that's right, he didn't know Thursday was even supposed to be the final night).
Friday was busy and I had to take Nora to the doctor. And I apparently had a gallbladder attack so I took myself to MedPlus. I'm calling in the morning to schedule an ultrasound on my gallbladder, hopefully for this week. Doctor thinks there may be scar tissue (from what, I have no idea) but whatever caused it, it was freaking painful. I'm a bit afraid to eat, since I'm not sure what will cause pain and what is safe. As such, I haven't had much to eat other than apples, crackers, and bowls of Cheerios since lunch time on Friday. Not good. And the scale is UP. This just goes to show that severely restricting your calories will cause your body to freak out and hold onto any and all calories you do eat (I was still tracking my diet, more to make sure I was eating enough (definitely was not) than anything - Friday I was so painfully bloated, I didn't even hit 1000 calories). So moral of the story - eat enough calories. And pray to God you don't have gallbladder issues, if that is what this is. Although apparently the only "safe" foods are super-healthy, clean foods, so maybe this could be added incentive to stay on track diet-wise, not that my diet was bad to begin with.
Saturday morning I was determined to teach Turbo Kick and make it the best class ever (I did ask the doctor and he said it was safe to work out during a gallbladder attack). Again, no one showed. Maybe I need to advertise more? Post flyers? Personally invite people? I do have a few people who couldn't make it yesterday who plan on coming next week (again, one of them being my wonderfully supportive sister - seriously, best EVER). I have to admit, I was a little relieved yesterday since I was again feeling cruddy and Kristy was super nervous (I was feeling more like "let's do this and get it over with" than freaking out over cuing or forgetting chorey). So we practiced instead. I actually felt better while working out. I have to admit, I want to find out what's going on with my body before I go crazy advertising, just in case I have to cancel (God forbid). Kristy has plans the next two weeks so I'm on my own, no back up if I feel like I'm dying. Fingers crossed I can get my ultrasound tomorrow, k?
So that's what's happening here. Fit Club is done, TK has begun (kind of), the scale keeps changing, CLX is over and I've lost the muscle tone already (seriously, how is it fair that we lose it that fast?), and my body is attacking me. LOL. So hopefully I get this new hiccup figured out and then I rock my new class. Things could be better, but I'm blessed and things could always be much, much worse. Stay active and stay positive!
Thursday was supposed to be the last Fit Club. Attendance has been steadily declining. Last week there were three of us - me, my sister, and Kristy, soon-to-be co-teacher. We did Cardio Party 2 instead of 1, because it's more fun and I didn't have to worry as much about people not getting it. Then this Thursday, Leslie needed to be home with Paul and Kristy was exhausted. Both texted me to let me know they couldn't make it, which I greatly appreciate. I wasn't feeling well, but figured I could get through one WO okay. Well, no need. Not a single person showed. The pastor didn't even come to let me in. I've been feeling for a while that interest was waning, people were taking for granted that there would always be this free workout on Thursdays, and the whole thing had run its course. I wasn't exactly feeling support from the pastor, who never did get back to me about teaching there - rather, I got the impression he felt inconvenienced by it. Whatever his actual feelings were, it's done now. Which reminds me I still need to call and let him know (that's right, he didn't know Thursday was even supposed to be the final night).
Friday was busy and I had to take Nora to the doctor. And I apparently had a gallbladder attack so I took myself to MedPlus. I'm calling in the morning to schedule an ultrasound on my gallbladder, hopefully for this week. Doctor thinks there may be scar tissue (from what, I have no idea) but whatever caused it, it was freaking painful. I'm a bit afraid to eat, since I'm not sure what will cause pain and what is safe. As such, I haven't had much to eat other than apples, crackers, and bowls of Cheerios since lunch time on Friday. Not good. And the scale is UP. This just goes to show that severely restricting your calories will cause your body to freak out and hold onto any and all calories you do eat (I was still tracking my diet, more to make sure I was eating enough (definitely was not) than anything - Friday I was so painfully bloated, I didn't even hit 1000 calories). So moral of the story - eat enough calories. And pray to God you don't have gallbladder issues, if that is what this is. Although apparently the only "safe" foods are super-healthy, clean foods, so maybe this could be added incentive to stay on track diet-wise, not that my diet was bad to begin with.
Saturday morning I was determined to teach Turbo Kick and make it the best class ever (I did ask the doctor and he said it was safe to work out during a gallbladder attack). Again, no one showed. Maybe I need to advertise more? Post flyers? Personally invite people? I do have a few people who couldn't make it yesterday who plan on coming next week (again, one of them being my wonderfully supportive sister - seriously, best EVER). I have to admit, I was a little relieved yesterday since I was again feeling cruddy and Kristy was super nervous (I was feeling more like "let's do this and get it over with" than freaking out over cuing or forgetting chorey). So we practiced instead. I actually felt better while working out. I have to admit, I want to find out what's going on with my body before I go crazy advertising, just in case I have to cancel (God forbid). Kristy has plans the next two weeks so I'm on my own, no back up if I feel like I'm dying. Fingers crossed I can get my ultrasound tomorrow, k?
So that's what's happening here. Fit Club is done, TK has begun (kind of), the scale keeps changing, CLX is over and I've lost the muscle tone already (seriously, how is it fair that we lose it that fast?), and my body is attacking me. LOL. So hopefully I get this new hiccup figured out and then I rock my new class. Things could be better, but I'm blessed and things could always be much, much worse. Stay active and stay positive!
Tuesday, April 12, 2011
Do the invisible work
I was reading The Slight Edge this afternoon when I read this: "And here's how real success is built: by the time you get the feedback, the real work's already done. When you get to the point where everyone else can see your results, tell you what good choices you've made, notice your good fortune, slap you on the back and tell you how lucky you are, the critical Slight Edge choices you made are ancient history. And chances are, at the time you actually made those choices, nobody noticed but you."
YES! I've lamented this exact thing to Steve. While working at losing weight, making good food choices, drinking gallons of water, working out consistently and pushing hard, no one cared or noticed (well, Steve did but he lives with me). I'd post on FB that I was on day 48 of TurboFire or I was sore or whatever. Very few people commented or liked it. Fast forward to the end, when I had completed 20 weeks of TF and I posted my results. I posted before and after pictures, my weight, and the number of inches lost. I got tons of feedback then. Everyone wanted to know what I had been doing. I think people hoped it was this easy thing I did, some pill I took, some gadget I used 5 minutes a day, some quick, easy fix. Nope. No one wants to hear that it took hard work, it took will power, it took months to see real results. Everyone wants the quick fix NOW.
So there you have it. How did I lose weight? Consistently making small, good choices. Taking steps everyday toward my goal. Setting small goals along the way to my big goal. That's it. If you want success, make choices consistent with your goal. It's simple and hard all at the same time. A short cut or quick fix won't do it. A short-term "diet" won't work. It's a lifestyle change if you want to keep the body changes. So do the work no one notices if you want success. Because trust me, people will see the success.
YES! I've lamented this exact thing to Steve. While working at losing weight, making good food choices, drinking gallons of water, working out consistently and pushing hard, no one cared or noticed (well, Steve did but he lives with me). I'd post on FB that I was on day 48 of TurboFire or I was sore or whatever. Very few people commented or liked it. Fast forward to the end, when I had completed 20 weeks of TF and I posted my results. I posted before and after pictures, my weight, and the number of inches lost. I got tons of feedback then. Everyone wanted to know what I had been doing. I think people hoped it was this easy thing I did, some pill I took, some gadget I used 5 minutes a day, some quick, easy fix. Nope. No one wants to hear that it took hard work, it took will power, it took months to see real results. Everyone wants the quick fix NOW.
So there you have it. How did I lose weight? Consistently making small, good choices. Taking steps everyday toward my goal. Setting small goals along the way to my big goal. That's it. If you want success, make choices consistent with your goal. It's simple and hard all at the same time. A short cut or quick fix won't do it. A short-term "diet" won't work. It's a lifestyle change if you want to keep the body changes. So do the work no one notices if you want success. Because trust me, people will see the success.
Tuesday, April 5, 2011
Overachieving and perfectionism
I'm at my goal weight and maintaining pretty easily. I'm still working out regularly (5 days a week). I'm counting calories but allowing a few more indulgences. I'm trying to figure out how many calories I should be eating now. The last thing I want to do is screw up my metabolism by eating too little and slowing it so I have to eat too little. Most of the calculators tell me I should be eating somewhere between 2000 and 2400 calories to maintain at my activity level. One even said 2700. I'm eating more in the 1400-1800 range. I started doing more ChaLEAN Extreme so I know I can eat more without gaining weight and I'm gaining definition again. I shifted my workout schedule to just CLX and Turbo Kick for cardio. I need lots of practice to be ready to teach.
So what's the problem? It's been a huge adjustment seeing the scale stay the same or bounce around a bit, even if it is in the range I'm aiming for (140 to 147, in case you're curious). And I had a bit less strength training for a while too, which coupled with the scale not going down made me feel like I was getting soft and losing definition. To put it bluntly, I started feeling fat. Yup. I'm in the normal BMI range. My body fat percentage is below 20% and in the same range as some Olympic athletes (and I'm not talking sumo wrestlers). I'm in good cardiovascular shape. My current jean size is firmly in the single digits and the smallest it's been in years. I'm not fat. But I FEEL fat. My brain likes to play tricks on me. The person I see in the mirror is not the person other people see. It's not good. And I'm a perfectionistic overachiever. I want progress, despite the fact that this is a good size, weight, body fat percentage for me. My perfectionism and overachieving self is what has pushed me to lose weight, get fit, get my TK cert, finish my masters, etc. It's both good and bad. Right now I'm having a hard time with the bad side of it. I'm trying to shift my focus and I have away from the scale. But wanting my body fat to drop lower? Probably not a good idea. I'm afraid I'm venturing into dangerous waters. Will I ever think I'm thin enough, fit enough, just enough? So how do you break the overachieving perfectionist habit? Sometimes I just wish I could see the me that Steve sees. Or the me that my girls see. I really can be my own worst enemy.
Have you been here? How did you deal with it?
So what's the problem? It's been a huge adjustment seeing the scale stay the same or bounce around a bit, even if it is in the range I'm aiming for (140 to 147, in case you're curious). And I had a bit less strength training for a while too, which coupled with the scale not going down made me feel like I was getting soft and losing definition. To put it bluntly, I started feeling fat. Yup. I'm in the normal BMI range. My body fat percentage is below 20% and in the same range as some Olympic athletes (and I'm not talking sumo wrestlers). I'm in good cardiovascular shape. My current jean size is firmly in the single digits and the smallest it's been in years. I'm not fat. But I FEEL fat. My brain likes to play tricks on me. The person I see in the mirror is not the person other people see. It's not good. And I'm a perfectionistic overachiever. I want progress, despite the fact that this is a good size, weight, body fat percentage for me. My perfectionism and overachieving self is what has pushed me to lose weight, get fit, get my TK cert, finish my masters, etc. It's both good and bad. Right now I'm having a hard time with the bad side of it. I'm trying to shift my focus and I have away from the scale. But wanting my body fat to drop lower? Probably not a good idea. I'm afraid I'm venturing into dangerous waters. Will I ever think I'm thin enough, fit enough, just enough? So how do you break the overachieving perfectionist habit? Sometimes I just wish I could see the me that Steve sees. Or the me that my girls see. I really can be my own worst enemy.
Have you been here? How did you deal with it?
Thursday, March 24, 2011
The Turbo Kick Training!
I did it. I faced down my fears, drove to Ohio, rocked it, and now I'm waiting for my certificate of completion. I did it!
I barely slept the night before. My brain wouldn't stop running. I got up early, got ready, and left the house shortly after 7am. I hit Tim Horton's for coffee and breakfast and went on my way. It was about an hour and a half drive. I got there right on time and found the right room. There were 54 of us, which I guess is huge. It started with some info, then we worked on correct form and technique. Then veteran TK instructors came in and we learned Round 42. The energy in the room was awesome. And Liza Jane (friend of Jenelle Summers) high-fived me! I'm a dork, but that was so cool.
After that we broke for lunch. I changed (I was so sweaty!) and got Subway. Then we went over more info for the written test. Then we reviewed sections of the round and taught them to the rest of the group. Then we did the different kicks and punches (the practical exam) and then the written test. The end. The testing was easier than I expected and I'm confident I did well. And we weren't tested on teaching or cuing at all. Then I changed, bought food and coffee, and drove back home. It was a long day but I'm so glad I did it. Oh, and I burned 2368 calories. And my HRM blinked out for a bit too, so it missed part of the workout (drenched in sweat I think).
I can't start teaching until my certificate of completion comes in 4-6 weeks, but I need to learn the steps and cuing anyhow. I have 11 rounds, but I'll just work on Round 42 for now. ;) It feels hard right now but I think there's just a steep learning curve starting out with anything. I'll get it and it will be great. I'm trying to get my other ducks in a row too (a place to teach, insurance, info on other certifications, etc.). In some ways it feels like Sunday must have been the easy part. So wish me luck! I still have a lot of work ahead of me!
I barely slept the night before. My brain wouldn't stop running. I got up early, got ready, and left the house shortly after 7am. I hit Tim Horton's for coffee and breakfast and went on my way. It was about an hour and a half drive. I got there right on time and found the right room. There were 54 of us, which I guess is huge. It started with some info, then we worked on correct form and technique. Then veteran TK instructors came in and we learned Round 42. The energy in the room was awesome. And Liza Jane (friend of Jenelle Summers) high-fived me! I'm a dork, but that was so cool.
After that we broke for lunch. I changed (I was so sweaty!) and got Subway. Then we went over more info for the written test. Then we reviewed sections of the round and taught them to the rest of the group. Then we did the different kicks and punches (the practical exam) and then the written test. The end. The testing was easier than I expected and I'm confident I did well. And we weren't tested on teaching or cuing at all. Then I changed, bought food and coffee, and drove back home. It was a long day but I'm so glad I did it. Oh, and I burned 2368 calories. And my HRM blinked out for a bit too, so it missed part of the workout (drenched in sweat I think).
I can't start teaching until my certificate of completion comes in 4-6 weeks, but I need to learn the steps and cuing anyhow. I have 11 rounds, but I'll just work on Round 42 for now. ;) It feels hard right now but I think there's just a steep learning curve starting out with anything. I'll get it and it will be great. I'm trying to get my other ducks in a row too (a place to teach, insurance, info on other certifications, etc.). In some ways it feels like Sunday must have been the easy part. So wish me luck! I still have a lot of work ahead of me!
Saturday, March 19, 2011
Nerves
It feels like things are gaining speed. Fit Club was smaller this week, me and four other people, but that's okay. I think numbers will wax and wane depending on people's schedules. One person was traveling for work, another needed that night at home, one had tutoring, two had a meeting, another needed to stay with the kids because her husband had a meeting, and a few had plans because it was St. Patrick's Day. I figure there will be a few regulars and others who come when they can. People seem to enjoy it and I know it's helping them physically, so I'm doing good. :) I took a vote and we're sticking with Cardio Party 1 next week. The steps can be a little tricky when you're new to Turbo Jam so staying with the same routine for a few weeks will help the group with mastery. The more they get it, the more energy they put in, the more calories they burn, the better their form gets, the more fun it is, the more confident they get. So we'll stick with CP1.
My Turbo Kick training is TOMORROW. I'm nervous and excited and so very much on edge. I'm doing laundry, I have my directions ready to go, I have a packing list, I know what I'm doing for breakfast, etc etc. I can DO this. And I will be great. All week when I've been nervous, I've told myself I am a rockstar. It's helping. :) And because my natural bent is to over-prepare when I'm nervous, I started packing Tuesday and a packing list on Thursday. My directions have been printed out for over a week and I made sure I have good copies of the maps earlier this week.
I think I'll continue doing Fit Club for a few weeks before switching over to teaching Turbo Kick. I need to find a location to teach (the church is a possibility and the pastor is looking into it for me) and work out those logistics, get insurance, and practice the round. I may do a practice class with a few select people to get my sea legs. I'm networking with a few local instructors for tips and possible teaching locations. I'm really doing this. I have pictured myself teaching a class in the past, but it was more the way that I pictured myself giving a concert (I can't sing or play an instrument) or acting in a movie (other than a few church things and class projects, I've never acted). This is happening. I'm doing this. I'm facing down my fears with the belief that I will be better, stronger, more confident, and living my dreams on the other side. So yes, I am nervous, but I believe I can do this. I AM doing this. :) Wish me luck!
My Turbo Kick training is TOMORROW. I'm nervous and excited and so very much on edge. I'm doing laundry, I have my directions ready to go, I have a packing list, I know what I'm doing for breakfast, etc etc. I can DO this. And I will be great. All week when I've been nervous, I've told myself I am a rockstar. It's helping. :) And because my natural bent is to over-prepare when I'm nervous, I started packing Tuesday and a packing list on Thursday. My directions have been printed out for over a week and I made sure I have good copies of the maps earlier this week.
I think I'll continue doing Fit Club for a few weeks before switching over to teaching Turbo Kick. I need to find a location to teach (the church is a possibility and the pastor is looking into it for me) and work out those logistics, get insurance, and practice the round. I may do a practice class with a few select people to get my sea legs. I'm networking with a few local instructors for tips and possible teaching locations. I'm really doing this. I have pictured myself teaching a class in the past, but it was more the way that I pictured myself giving a concert (I can't sing or play an instrument) or acting in a movie (other than a few church things and class projects, I've never acted). This is happening. I'm doing this. I'm facing down my fears with the belief that I will be better, stronger, more confident, and living my dreams on the other side. So yes, I am nervous, but I believe I can do this. I AM doing this. :) Wish me luck!
Saturday, March 12, 2011
Fit Club!
I need to update! I'm finally better. I still have some drainage and a slight cough, but am much-improved from my last update. I've been successfully maintaining, through a wedding and weekend away, dinners out, being sick. I'm doing this. Rock on. :)
We've had Fit Club twice. The first night we had 12 people. It went well and people were definitely interested in coming back. The second night we had 9 people and 5 were new. I think we'll end up with a few regulars and then some people who come when it fits their schedule, which is awesome in my opinion. I'm pleased with the turn out. One person even ordered Turbo Jam from me so she could do it more than once a week. Yay!
The Turbo Kick training is next Sunday - only 8 days away! I'm both excited and nervous. I believe I can do it, but the actual doing it scares me a little. I'm still trying to figure out where I'll teach I'm certified. It sounds like I may actually be able to teach at the church. I need to talk to the pastors about it to be sure. I just have a few concerns about that. Most gyms would have a sound system in place, with a mic to use. They would also have a mirror at the front of the room. Starting out, most instructors face the front of the room and have the class follow their movements from behind them. More advanced instructors are able to cue but do the reverse, mirroring the class. I'm not sure about doing that yet. So a mirror would be incredibly useful, because I could still see the class. Which brings me to the next issue: my volume. I'm not a loud person. Facing away from the class would exacerbate that issue. But a mic would easily solve it. The church doesn't have a mirror or sound system in the basement. I'm checking out locations in the area. One location is in Spring Arbor, which would be a bit of a drive, and I'm not sure she would be willing to rent out the space or if I could afford it if she does. She teaches Jazzercise so I went this morning, figuring she'd probably be more willing to consider renting to me if I support her class. It was a better workout than I thought it would be. But there were jazz hands! As it turns out, my parents may know her husband and she knows both my husband and my in-laws. We're now FB friends and she's willing to answer some questions I have (regarding insurance and certifications). I'll work up to asking about renting. Depending on how things turn out, maybe I'll do one night a week there and one night a week at the church. We'll see.
As mentioned, I also need to figure out insurance, liability waivers, and other certifications. I'm chipping away at those things. Baby steps, but it's progress. Moving forward, baby! Wish me luck!
We've had Fit Club twice. The first night we had 12 people. It went well and people were definitely interested in coming back. The second night we had 9 people and 5 were new. I think we'll end up with a few regulars and then some people who come when it fits their schedule, which is awesome in my opinion. I'm pleased with the turn out. One person even ordered Turbo Jam from me so she could do it more than once a week. Yay!
The Turbo Kick training is next Sunday - only 8 days away! I'm both excited and nervous. I believe I can do it, but the actual doing it scares me a little. I'm still trying to figure out where I'll teach I'm certified. It sounds like I may actually be able to teach at the church. I need to talk to the pastors about it to be sure. I just have a few concerns about that. Most gyms would have a sound system in place, with a mic to use. They would also have a mirror at the front of the room. Starting out, most instructors face the front of the room and have the class follow their movements from behind them. More advanced instructors are able to cue but do the reverse, mirroring the class. I'm not sure about doing that yet. So a mirror would be incredibly useful, because I could still see the class. Which brings me to the next issue: my volume. I'm not a loud person. Facing away from the class would exacerbate that issue. But a mic would easily solve it. The church doesn't have a mirror or sound system in the basement. I'm checking out locations in the area. One location is in Spring Arbor, which would be a bit of a drive, and I'm not sure she would be willing to rent out the space or if I could afford it if she does. She teaches Jazzercise so I went this morning, figuring she'd probably be more willing to consider renting to me if I support her class. It was a better workout than I thought it would be. But there were jazz hands! As it turns out, my parents may know her husband and she knows both my husband and my in-laws. We're now FB friends and she's willing to answer some questions I have (regarding insurance and certifications). I'll work up to asking about renting. Depending on how things turn out, maybe I'll do one night a week there and one night a week at the church. We'll see.
As mentioned, I also need to figure out insurance, liability waivers, and other certifications. I'm chipping away at those things. Baby steps, but it's progress. Moving forward, baby! Wish me luck!
Sunday, February 27, 2011
Sick week
I got sick. It started last weekend with a persistent headache. Annoying and Tylenol didn't help. Then my chest felt a little tight while doing cardio. Monday my headache got worse but I powered through my lifting. Then I took a shower. I got out and felt horrible. Feverish. Ugh. That lasted a few days. My throat hurt. My voice went hoarse. I was hot and then cold and just miserable. Not much of an appetite. Nora wasn't feeling so hot either so we went to the doctor on Wednesday when Steve was able to work from home. Bronchitis for me, ear infection for her. The PA told me I could work out, but if I had a headache, exercise would increase my blood pressure and make my head hurt worse. I decided to give it a day or two. Then by the time I was mostly over the chest tightness and sore throat, it all moved to my head. I've been stuffed up, my nose is runny, I'm sneezing, and the head pressure is even worse. Seriously? So it's now Sunday and I haven't worked out since last Monday. I even had to cancel fit club. I had to take a sick WEEK.
I saw a new low on the scale - 142.4. But I wasn't happy. Because I've finally realized being healthy and fit and even thin isn't about the smallest number possible on the scale. And in order to see that new low number, I know I lost muscle. It frustrates me to know how much ground I'm losing by not exercising. I'm trying to keep in mind that fitness is a journey and it needs to be a life-long journey. I'm going to get sick now and then (hopefully VERY infrequently) and have to take a break. All is not lost. I may lose a little ground but it's okay. As long as I get back to it as soon as I can, I'm good. I'm not thrilled it'll be hard again for a while, but it's worth it.
Luckily Benadryl is helping with the head cold and I finished my Z-pack tonight, so all of this crud is hopefully on its way out. Nora is still on meds for another 5 days but seems to be feeling better too. Now if only we could all stay healthy without living in quarantine...
I saw a new low on the scale - 142.4. But I wasn't happy. Because I've finally realized being healthy and fit and even thin isn't about the smallest number possible on the scale. And in order to see that new low number, I know I lost muscle. It frustrates me to know how much ground I'm losing by not exercising. I'm trying to keep in mind that fitness is a journey and it needs to be a life-long journey. I'm going to get sick now and then (hopefully VERY infrequently) and have to take a break. All is not lost. I may lose a little ground but it's okay. As long as I get back to it as soon as I can, I'm good. I'm not thrilled it'll be hard again for a while, but it's worth it.
Luckily Benadryl is helping with the head cold and I finished my Z-pack tonight, so all of this crud is hopefully on its way out. Nora is still on meds for another 5 days but seems to be feeling better too. Now if only we could all stay healthy without living in quarantine...
Monday, February 14, 2011
Too few calories?
I've been lifting heavy weights for six weeks now. I've heard you need to eat more to continue losing weight while lifting heavy. Muscle burns more calories than fat and you need to feed the muscle adequately. Otherwise you don't build muscle and you stop losing weight. So every so often I eat more and then I lose more weight. It's been nice. But it's hard to retrain my brain that it's okay to eat more. Usually the times I eat more and lose, it wasn't planned and I think I overate. Then the scale moves down. It appears I need to eat more.
For example, Saturday was a rest day because it was too busy to work out. I rearranged things and it was a scheduled rest. I had a bridal shower and then a coffee date. I ate WAY too much. Not healthy foods either. I had a croissant with pulled pork, potato chips, punch, and TWO pieces of cake at the shower. I kept eating candy at my parents' house. Dinner was cheesy broccoli soup and a small bowl of ice cream for dessert. And then I snacked more on the drive home. Needless to say, I was scared to see the number on the scale the next morning. The crazy thing? It was 143.0. The lowest number since Nora. Other than when I had the flu, it's the lowest I've seen since Ella was born, possibly the lightest I've been since Steve and I got married. In other words, I ate a ton of sweets and crap and the result was I was the lightest I've been in probably 6 years. Confusing, no? Guess my calories were a bit too low. I'll increase them but try to eat healthier than on Saturday. Some parts of weight loss really are counter-intuitive. I'm definitely not complaining though. :) Bring on the food!
For example, Saturday was a rest day because it was too busy to work out. I rearranged things and it was a scheduled rest. I had a bridal shower and then a coffee date. I ate WAY too much. Not healthy foods either. I had a croissant with pulled pork, potato chips, punch, and TWO pieces of cake at the shower. I kept eating candy at my parents' house. Dinner was cheesy broccoli soup and a small bowl of ice cream for dessert. And then I snacked more on the drive home. Needless to say, I was scared to see the number on the scale the next morning. The crazy thing? It was 143.0. The lowest number since Nora. Other than when I had the flu, it's the lowest I've seen since Ella was born, possibly the lightest I've been since Steve and I got married. In other words, I ate a ton of sweets and crap and the result was I was the lightest I've been in probably 6 years. Confusing, no? Guess my calories were a bit too low. I'll increase them but try to eat healthier than on Saturday. Some parts of weight loss really are counter-intuitive. I'm definitely not complaining though. :) Bring on the food!
Tuesday, February 8, 2011
Consistency
Anyone who has successfully lost weight knows consistency is key. And I am, probably 95% of the time. But this weekend was rough. Between small group, pizza, popcorn, and then the SuperBowl, I ate way more than I should have and was retaining a lot of water. I was pretty upset to see the scale was up almost 5 lbs, even if I did expect it. Convinced I royally screwed up, I pulled out my calipers and measured my BF again. That was the same as it was before the weekend. It might even be a little lower. BF measurements are consistent. The scale is not. I've decided the scale is a torture device. If we need to be consistent to lose weight, shouldn't the way we measure progress also be consistent? I didn't undo a month's worth of hard work in one weekend. The scale tried to convince me otherwise. My BF told the truth. Unless I stop consistently working out and eating well, my BF will stay consistent. The dang scale is all over the place though. Checking my BF was reassuring. Yes, I weigh 5 lbs more (well, did yesterday morning) but I didn't gain fat. It's water weight. But the scale can't tell me that. Don't believe the scale. It will tell you what you weigh, but that's tells you about as much about your health as your shoe size.
One person asked on my like page how much weight she needs to lose. She has a healthy BMI and a healthy BF %. I told her she doesn't need to lose weight per say. If she wants to slim down or weigh less, she needs to lose fat. She came back and said that she either needs to lose weight or buy a new wardrobe. No, not really. She could stay the same exact weight but add muscle and lose fat and everything will fit or get too big. But we're programmed to lose weight and weigh as little as possible. Body fat is where it's at, people. You don't need to lose weight, you need to lose body fat.
One person asked on my like page how much weight she needs to lose. She has a healthy BMI and a healthy BF %. I told her she doesn't need to lose weight per say. If she wants to slim down or weigh less, she needs to lose fat. She came back and said that she either needs to lose weight or buy a new wardrobe. No, not really. She could stay the same exact weight but add muscle and lose fat and everything will fit or get too big. But we're programmed to lose weight and weigh as little as possible. Body fat is where it's at, people. You don't need to lose weight, you need to lose body fat.
Saturday, February 5, 2011
Validation
Okay, if you've read ANY of my previous posts, you know my feelings on BMI. But you also know I felt like I needed to fit that mold anyhow. The whole time I was saying that BMI is stupid and inaccurate, I wondered if it was as inaccurate as I was hoping. This week, I got my validation.
I've been right around 144 lately. According to BMI, that means I'm one pound from being overweight. Not cool. It also tells me that I could weigh 108 and be healthy. Uh, I don't think so. But BMI makes me doubt that this is a good weight for me. Maybe I should lose another 5-10 lbs.
I wear a size 8. That's pretty good. Single digits (well, mostly, but my 10s are a little big). (I just want to note here, double digit sizes aren't bad. But I know my body and know the size I am is good for me. If I was taller, 10 or 12 would probably be ideal.) But I'm definitely not a size 6 or 4. Size 0? Maybe if I was just skin and bones. So 8 is pretty good.
I assume my blood work would be good, since everything was good back in August when I was about 180and still considered obese. Since I've only gotten healthier since then, my blood sugar, cholesterol, hormones, etc. should only have improved.
I know my fitness level has improved, although that's harder to quantify. But if I have my HRM running before my WO, I've noticed my resting HR is pretty low. I've even seen it right around 50. My HR recovers more quickly too. And I feel so much better. I have more energy, I'm generally happier, I feel younger and less achy (my muscles are sore but that's because I work them).
My scale claims to measure body fat. It says I'm 26-27% BF. That seemed a little high. So then I used a website that takes measurements (with a tape measure) into account when estimating BF. That said about 25% and felt more accurate. So on Thursday when I got my BF calipers, I expected only slightly lower than that. Maybe 23%?
It came with a chart that uses just one measurement and your age. So I did it and referred back to the chart...and promptly measured again, thinking that I did it wrong. It said 19%, lean. 20-25% is considered ideal. I was shocked. Yes, I work out hard. Yes, you can start to see my upper obliques despite the loose skin. But I'm almost overweight. I'm an 8 or medium, not a tiny size or a small. So I went back to the same website, because you could get an accurate number using 3 caliper measurements. I had Ella pinch my tricep because Steve wasn't home to help and did the others myself. I plugged in the numbers and about fell off my chair. 15.93% BF! Low enough that the site warned about amenorrhea. As soon as Steve got home, I made him help me measure again, thinking maybe my 4 year old and I got it wrong somehow. Nope, same measurement. To give you a bit better idea of what this means, a woman's essential body fat is 9-10%, meaning if it gets that low or even too close to it, a woman's body assumes she can't support a pregnancy and stops menstruating. I'm not much above that. And BMI says I'm almost overweight. Hardly. So yes, I was right, BMI is wildly inaccurate for me. It must be accurate for some people but check other health indicators before assuming you're really overweight and therefore unhealthy. Weight alone is a poor indicator of health.
And this answers my question about whether or not I need to lose more weight. I don't. I'm going to keep working on my fitness but it wouldn't be healthy for me to lose more weight. Forget you, BMI. I'm sticking with BF measurements now. ChaLEAN Extreme is right!
I've been right around 144 lately. According to BMI, that means I'm one pound from being overweight. Not cool. It also tells me that I could weigh 108 and be healthy. Uh, I don't think so. But BMI makes me doubt that this is a good weight for me. Maybe I should lose another 5-10 lbs.
I wear a size 8. That's pretty good. Single digits (well, mostly, but my 10s are a little big). (I just want to note here, double digit sizes aren't bad. But I know my body and know the size I am is good for me. If I was taller, 10 or 12 would probably be ideal.) But I'm definitely not a size 6 or 4. Size 0? Maybe if I was just skin and bones. So 8 is pretty good.
I assume my blood work would be good, since everything was good back in August when I was about 180and still considered obese. Since I've only gotten healthier since then, my blood sugar, cholesterol, hormones, etc. should only have improved.
I know my fitness level has improved, although that's harder to quantify. But if I have my HRM running before my WO, I've noticed my resting HR is pretty low. I've even seen it right around 50. My HR recovers more quickly too. And I feel so much better. I have more energy, I'm generally happier, I feel younger and less achy (my muscles are sore but that's because I work them).
My scale claims to measure body fat. It says I'm 26-27% BF. That seemed a little high. So then I used a website that takes measurements (with a tape measure) into account when estimating BF. That said about 25% and felt more accurate. So on Thursday when I got my BF calipers, I expected only slightly lower than that. Maybe 23%?
It came with a chart that uses just one measurement and your age. So I did it and referred back to the chart...and promptly measured again, thinking that I did it wrong. It said 19%, lean. 20-25% is considered ideal. I was shocked. Yes, I work out hard. Yes, you can start to see my upper obliques despite the loose skin. But I'm almost overweight. I'm an 8 or medium, not a tiny size or a small. So I went back to the same website, because you could get an accurate number using 3 caliper measurements. I had Ella pinch my tricep because Steve wasn't home to help and did the others myself. I plugged in the numbers and about fell off my chair. 15.93% BF! Low enough that the site warned about amenorrhea. As soon as Steve got home, I made him help me measure again, thinking maybe my 4 year old and I got it wrong somehow. Nope, same measurement. To give you a bit better idea of what this means, a woman's essential body fat is 9-10%, meaning if it gets that low or even too close to it, a woman's body assumes she can't support a pregnancy and stops menstruating. I'm not much above that. And BMI says I'm almost overweight. Hardly. So yes, I was right, BMI is wildly inaccurate for me. It must be accurate for some people but check other health indicators before assuming you're really overweight and therefore unhealthy. Weight alone is a poor indicator of health.
And this answers my question about whether or not I need to lose more weight. I don't. I'm going to keep working on my fitness but it wouldn't be healthy for me to lose more weight. Forget you, BMI. I'm sticking with BF measurements now. ChaLEAN Extreme is right!
Wednesday, January 26, 2011
Where to go from here
Alright, I made a decision. I'm going to keep working out and counting calories. I assume I'll keep losing for a while and I'll plateau at some point in the not-so-far future. If I had to guess a number, I'd say somewhere around 138. That'd be about 7 lbs lower than I am now and about 6-10 lbs more than I was in HS. Solidly in the healthy range. (Side note: Steve and I were talking about this and he said, "so you think BMI is BS but you're still going by it?" Um, yes. And no, I don't have a great reason why. The closest I could come up with is because some doctors go by it and I don't want to be happy with me just to have a doctor tell me I should lose a few lbs. I know, who cares? I do.) So that is my plan. Nice and ambiguous, lol.
Okay, week 4 is back to TF cardio! I'm sore but so happy. And then I looked at the schedule for the next few weeks...after this week, there's only one TF WO each week until week 9! Most of the cardio is Burn Intervals or Burn It Off. They work, they're effective, they're not my favorite. My wonderful friend Amy suggested subbing a Fire or HIIT WO for some of those, because she did CLX and it does get repetitive. Brilliant!
In other news, one pair of jeans that I wore at goal last summer are getting a bit loose. So are my favorite pj pants. Nora almost pantsed me this morning. This is exciting news! But I'm a little sad too, when I'm shrinking out of favorite clothes. Looks like I may need to go shopping again soon. Or at least pull more old clothes out of my closet to see what fits. Um, confession: I have clothes packed away from HS. I think one pair of jeans is even from 8th grade. I doubt I'll wear most of them now, but it'd be nice to see if they fit. I'm apparently looking younger now too. My baby sister is 22 and beautiful. She went to a girls' night out with me and people were asking if we were twins and which one of us is older! I'm 27, a full 5 years older than her, plus I've had 3 kids. Talk about an ego boost! Want to look younger? Eat healthy, work out, drink tons of water. I also recently started using face lotion consistently. I think it was a combo of getting older and dry winter skin, but I have this persistent line across my forehead that is getting deeper. The lotion seems to have helped a bit. But the biggest thing that makes me look younger is definitely that I'm much thinner and more confident now.
Go work out! It's an endorphin rush, burns calories, relieves stress, and so many other good things! And it just could make you look younger. ;)
Okay, week 4 is back to TF cardio! I'm sore but so happy. And then I looked at the schedule for the next few weeks...after this week, there's only one TF WO each week until week 9! Most of the cardio is Burn Intervals or Burn It Off. They work, they're effective, they're not my favorite. My wonderful friend Amy suggested subbing a Fire or HIIT WO for some of those, because she did CLX and it does get repetitive. Brilliant!
In other news, one pair of jeans that I wore at goal last summer are getting a bit loose. So are my favorite pj pants. Nora almost pantsed me this morning. This is exciting news! But I'm a little sad too, when I'm shrinking out of favorite clothes. Looks like I may need to go shopping again soon. Or at least pull more old clothes out of my closet to see what fits. Um, confession: I have clothes packed away from HS. I think one pair of jeans is even from 8th grade. I doubt I'll wear most of them now, but it'd be nice to see if they fit. I'm apparently looking younger now too. My baby sister is 22 and beautiful. She went to a girls' night out with me and people were asking if we were twins and which one of us is older! I'm 27, a full 5 years older than her, plus I've had 3 kids. Talk about an ego boost! Want to look younger? Eat healthy, work out, drink tons of water. I also recently started using face lotion consistently. I think it was a combo of getting older and dry winter skin, but I have this persistent line across my forehead that is getting deeper. The lotion seems to have helped a bit. But the biggest thing that makes me look younger is definitely that I'm much thinner and more confident now.
Go work out! It's an endorphin rush, burns calories, relieves stress, and so many other good things! And it just could make you look younger. ;)
Thursday, January 20, 2011
Pre-pregnancy weight and healthy BMI!!!
Yesterday the scale said 145.2! I was so excited to be that close to 145.0 or below. But I did check my notebook and technically my pre-pregnancy weight was 145.8, so I did it! Not by 9 months, but by 9 months and 10 days. :)
Yesterday was a rest day. I did fine on my calories but honestly expected the scale to be up a bit today (sometimes it teases me with a pretty number and jumps up the next day). Plus I weighed myself earlier than normal (MOPS this morning), which sometimes means the number is slightly higher. To my shock and utter excitement, it said 144.8! Eeeeee!!! Let me explain. 145.0 or below means my BMI is healthy. You know how I feel about BMI. But it's still a victory to be "healthy" or "normal."
So I met both goals. Now what? Well, I'm not going to quit working out or start eating fast food all the time or anything. I'll stick to my exercise schedule (which takes me through May 22). I'll still watch my calories. From there it gets a bit fuzzier. Do I want to try for a lower weight? If so, how much lower? One person has already told me if I get any thinner I'll blow away. I'm firmly in an 8 right now, so a healthy normal size. And I have a good amount of muscle. And I don't want to get too wrapped up in the scale and get obsessed. I know my body image issues still need work and if my goal is a number rather than health, I know I could be getting onto a slippery slope. I haven't decided yet if I'm good here or if I want to try to tone up a bit more (which will happen with CLX anyway) or what. Maybe I could be a size 6! Idk. If I focus on fitness, what's my goal? How do I measure it? Or do I try to maintain where I am? So much to consider. What I decide to do weight-wise will affect what I do as far as diet. If I'm maintaining, I'll probably keep counting calories for a bit, maybe slowly increase them so I know how many calories I need to maintain. I'll probably loosen my tracking a little but still try to make smart choices. I don't think it's sunk in yet that I met my goal. I'll let you know what I decide. Ah, decisions! ;)
Yesterday was a rest day. I did fine on my calories but honestly expected the scale to be up a bit today (sometimes it teases me with a pretty number and jumps up the next day). Plus I weighed myself earlier than normal (MOPS this morning), which sometimes means the number is slightly higher. To my shock and utter excitement, it said 144.8! Eeeeee!!! Let me explain. 145.0 or below means my BMI is healthy. You know how I feel about BMI. But it's still a victory to be "healthy" or "normal."
So I met both goals. Now what? Well, I'm not going to quit working out or start eating fast food all the time or anything. I'll stick to my exercise schedule (which takes me through May 22). I'll still watch my calories. From there it gets a bit fuzzier. Do I want to try for a lower weight? If so, how much lower? One person has already told me if I get any thinner I'll blow away. I'm firmly in an 8 right now, so a healthy normal size. And I have a good amount of muscle. And I don't want to get too wrapped up in the scale and get obsessed. I know my body image issues still need work and if my goal is a number rather than health, I know I could be getting onto a slippery slope. I haven't decided yet if I'm good here or if I want to try to tone up a bit more (which will happen with CLX anyway) or what. Maybe I could be a size 6! Idk. If I focus on fitness, what's my goal? How do I measure it? Or do I try to maintain where I am? So much to consider. What I decide to do weight-wise will affect what I do as far as diet. If I'm maintaining, I'll probably keep counting calories for a bit, maybe slowly increase them so I know how many calories I need to maintain. I'll probably loosen my tracking a little but still try to make smart choices. I don't think it's sunk in yet that I met my goal. I'll let you know what I decide. Ah, decisions! ;)
Tuesday, January 18, 2011
Week 3 TF/CLX
Yesterday started week 3. I bought new weights (yay!), which cut way down on my workout time. The old ones I was using were the threaded bolt kind (not sure if that's what they're really called but I think you know what I mean) and the nut didn't spin smoothly. Although it probably helped me burn way more calories, twisting those off and on between each set added a lot of time to my WO. The new set has the squeeze clamps, which are so much quicker. But the set came with 4-2.5 lb weights and 4-7.5 lb weights. Which only meant 5, 15, or 20 lbs using both dumbbells. Not real helpful for me. So I bought two sets. It was still less expensive than a bigger weight set with weight combinations better suited to me. But I bet I looked funny pushing a shopping cart with 80 lbs worth of weight sets around the store and parking lot. Think anyone thought they were actually for me? ;)
I also bought a pair of weight lifting gloves in medium. Uh, they're too big. I took them off before I got them sweaty and I need to exchange them for small. I'm realizing I am small. I also had to get my wedding rings resized. I was afraid I would lose them otherwise. That was unexpected, since I'm not much smaller now than I was when we got engaged and married. Apparently my ring size is now 5 1/4.
I have to say I'm starting to enjoy CLX a bit more now. I did add two HIIT drills to last week's schedule and I'm not quite as sore now. I also began to wonder if I was building enough muscle that I need more food to fuel my metabolism. So I decided to eat at the upper end of my calorie range instead to staying in the lower end where I have been. Low and behold, I lost weight! I'm down to 146.6 now and eating more. Awesome! I love food. I'm trying to be smart and make sure I'm eating more good calories (fruits, veggies, not just sweets or junk). It's freaking awesome though that I can eat more and still lose weight.
Now, I need to address an issue. Obviously my take on the program so far has been contingent on what the scale says. That's not good. The scale is a poor indicator of anything other than body weight. It doesn't tell you if you're carrying extra water, if you gained muscle or lost fat, or if you've lost inches or increased your endurance or flexibility or anything. It's not good to be so hung up on the scale. This leads back to my rant over the BMI. Plugging just weight and height in doesn't really tell you much at all. Waist measurement or body fat measurement is so much more telling about your health. Yes, weigh yourself. But don't let that be the only thing you look at to measure your progress. I'm guilty of this. I discount all the other good I've done if the scale stays the same or goes up. It's something I'm trying to work on. Honestly, I'm currently 1 lb overweight. Once I'm down one more lb and in the normal range, I'll be happy. Or will I? Does that 1 lb really make a difference in my health? Probably not.
I'm challenging myself (and you) to celebrate how far I've come and how much I have accomplished rather than getting down on myself for not being 1 lb lighter. I'm much more healthy than I was 6 months ago. I feel better. I look a lot better. I like myself and am proud of myself again. I'll lose that lb. But it's more important that I take care of myself and love myself than it is to cross an arbitrary line. So look through old pictures or pull out old clothes and marvel at your progress. You're awesome and you're succeeding!
I also bought a pair of weight lifting gloves in medium. Uh, they're too big. I took them off before I got them sweaty and I need to exchange them for small. I'm realizing I am small. I also had to get my wedding rings resized. I was afraid I would lose them otherwise. That was unexpected, since I'm not much smaller now than I was when we got engaged and married. Apparently my ring size is now 5 1/4.
I have to say I'm starting to enjoy CLX a bit more now. I did add two HIIT drills to last week's schedule and I'm not quite as sore now. I also began to wonder if I was building enough muscle that I need more food to fuel my metabolism. So I decided to eat at the upper end of my calorie range instead to staying in the lower end where I have been. Low and behold, I lost weight! I'm down to 146.6 now and eating more. Awesome! I love food. I'm trying to be smart and make sure I'm eating more good calories (fruits, veggies, not just sweets or junk). It's freaking awesome though that I can eat more and still lose weight.
Now, I need to address an issue. Obviously my take on the program so far has been contingent on what the scale says. That's not good. The scale is a poor indicator of anything other than body weight. It doesn't tell you if you're carrying extra water, if you gained muscle or lost fat, or if you've lost inches or increased your endurance or flexibility or anything. It's not good to be so hung up on the scale. This leads back to my rant over the BMI. Plugging just weight and height in doesn't really tell you much at all. Waist measurement or body fat measurement is so much more telling about your health. Yes, weigh yourself. But don't let that be the only thing you look at to measure your progress. I'm guilty of this. I discount all the other good I've done if the scale stays the same or goes up. It's something I'm trying to work on. Honestly, I'm currently 1 lb overweight. Once I'm down one more lb and in the normal range, I'll be happy. Or will I? Does that 1 lb really make a difference in my health? Probably not.
I'm challenging myself (and you) to celebrate how far I've come and how much I have accomplished rather than getting down on myself for not being 1 lb lighter. I'm much more healthy than I was 6 months ago. I feel better. I look a lot better. I like myself and am proud of myself again. I'll lose that lb. But it's more important that I take care of myself and love myself than it is to cross an arbitrary line. So look through old pictures or pull out old clothes and marvel at your progress. You're awesome and you're succeeding!
Monday, January 10, 2011
Week 2 TF/CLX
Today begins week 2! I have to be honest: I don't like it so far. My calorie burn has been really slow since this is supposed to immediately follow up TF and be a recovery period. Tons of yoga and core with a little strength training. I've added HIIT WOs so I would burn more calories. The scale hasn't budged. In fact, it went up a little when I wasn't as careful with my eating over the weekend. So I'm right at 150. Sigh. This week and next week are still recovery. I like that it's easing into CLX, so I'm sticking with it and adding HIITs. I trust Chalene and know I'll get awesome results, but it's really hard that weight was falling off me and now I'm stuck because I'm barely burning anything through exercise. I didn't make my 9 month goal. And I feel like I would have if I had stuck with MY schedule. I've also realized I'm a cardio addict. I was seriously craving cardio last week. So I'll do HIITs to fill my cravings. (Wow, that actually sounds like an addict - take a HIIT!) But I am so looking forward to week 4 when the Fire and HIIT WOs are reintroduced. On the plus side, my biceps are impressive already. And I think I'm thinning out more. At least I made it into my pre-pregnancy pants if not down to the weight. Check back for more. :)
Sunday, January 2, 2011
A new decade for the new year!
Been a while, huh? Luckily it hasn't been a while since I worked out or tracked my calories, just a while since I blogged about doing it.
The plan for December was to do a mix of Turbo Jam and TurboFire. A week in, I decided that was too easy so I worked up a schedule to follow.
Monday - Fire WO and abs or core
Tuesday - HIIT and strength training
Wednesday - longer Fire WO
Thursday - HIIT and ST
Friday - Fire WO and abs or core
Saturday - rest
Sunday - rest
That worked out well and built in a little more flexibility to accommodate crazy holiday schedules. I kept my eating (mostly) in check and I'm now down to 148.2! Well, okay, today was 149.2, but I went a bit overboard with my eating on NYE and I'm still recovering.
I have one week until Nora is 9 months old. I have about 3 lbs to pre-pregnancy weight so I think I've got that made. I'm wearing most of the clothes I did last summer. One pair is even size 6! It's totally vanity sizing but wearing those on Christmas day and knowing I was back in the 140s was the best present I could have given myself.
I've been trying to decide what to do about my LTG (long term goal). After Mia was born, it was between 130 and 140. Then last summer I was happy at 145 so I just maintained there. I'm pretty happy with my body right now but I'm wondering how much better I could look. I'm trying to find a balance between pushing myself and not letting it become an obsession. So my plan is to reach 145 and then just focus on my fitness level. Since I'm starting a round of the TurboFire/Chalean Extreme hybrid tomorrow, I know I'll keep losing weight and inches. I've never been below an 8/9 in my adult life so I'm interested to see what size I could be. And I don't think I've been below 143 since I've been out of college. I'm not sure it's realistic to try to reach 128 (my HS weight) on the scale, but I'm curious if I could. But knowing my obsessive nature, I don't think that should be the goal. So I'll aim for healthy, which is anything 145 or below (no way I could ever get below 108 which is the lowest point of healthy for my height).
I also became a Beachbody coach! So if you read this (I think I have two readers, lol) and want a Beachbody product, let me know. My site is here. I made my first sale today! I'm excited about being an active coach now, but I'm honestly more excited for my friend to get and (hopefully) love Turbo Jam and get awesome results from it. Beachbody products, specifically Turbo Jam and TurboFire, have changed my life for the better. That's the gift I want to give others.
Happy Healthy New Year!
The plan for December was to do a mix of Turbo Jam and TurboFire. A week in, I decided that was too easy so I worked up a schedule to follow.
Monday - Fire WO and abs or core
Tuesday - HIIT and strength training
Wednesday - longer Fire WO
Thursday - HIIT and ST
Friday - Fire WO and abs or core
Saturday - rest
Sunday - rest
That worked out well and built in a little more flexibility to accommodate crazy holiday schedules. I kept my eating (mostly) in check and I'm now down to 148.2! Well, okay, today was 149.2, but I went a bit overboard with my eating on NYE and I'm still recovering.
I have one week until Nora is 9 months old. I have about 3 lbs to pre-pregnancy weight so I think I've got that made. I'm wearing most of the clothes I did last summer. One pair is even size 6! It's totally vanity sizing but wearing those on Christmas day and knowing I was back in the 140s was the best present I could have given myself.
I've been trying to decide what to do about my LTG (long term goal). After Mia was born, it was between 130 and 140. Then last summer I was happy at 145 so I just maintained there. I'm pretty happy with my body right now but I'm wondering how much better I could look. I'm trying to find a balance between pushing myself and not letting it become an obsession. So my plan is to reach 145 and then just focus on my fitness level. Since I'm starting a round of the TurboFire/Chalean Extreme hybrid tomorrow, I know I'll keep losing weight and inches. I've never been below an 8/9 in my adult life so I'm interested to see what size I could be. And I don't think I've been below 143 since I've been out of college. I'm not sure it's realistic to try to reach 128 (my HS weight) on the scale, but I'm curious if I could. But knowing my obsessive nature, I don't think that should be the goal. So I'll aim for healthy, which is anything 145 or below (no way I could ever get below 108 which is the lowest point of healthy for my height).
I also became a Beachbody coach! So if you read this (I think I have two readers, lol) and want a Beachbody product, let me know. My site is here. I made my first sale today! I'm excited about being an active coach now, but I'm honestly more excited for my friend to get and (hopefully) love Turbo Jam and get awesome results from it. Beachbody products, specifically Turbo Jam and TurboFire, have changed my life for the better. That's the gift I want to give others.
Happy Healthy New Year!
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