Strength Day 3: week 4 Packet by KERRI JAHELKA
Demonstrations of Day 3 exercises
via YouTube http://youtu.be/7MYcq6CVx3E
Demonstrations of Day 3 exercises
via YouTube http://youtu.be/7MYcq6CVx3E
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Strength Day 2: week 4 Packet by KERRI JAHELKA
Demonstrations for Day 2 exercises via YouTube http://youtu.be/w7nOfv-LyXE
Strength Day 1: Week 4 packet by KERRI JAHELKA
Form demonstration for Day 1 Packet via YouTube http://youtu.be/tsLFptWvhxA Only one way to truly change your life... When you are ready, you will know!You can try but you will not out exercise a bad diet! All your efforts in and out of the gym to be more physical, to burn more calories, do not give you an open ticket to eat what you want, when you want, and as much as you want  Do you skip meals? Too often, I find the problem isn't in your efforts, it's that you think you know what healthy is, when you really don't.
When you learn how to eat, and you combine this healthy eating and exercise, you send your metabolism soaring! Everyday is an opportunity to become a little bit better, so start now, it's never too late to get started! Small changes create lasting results! You will send your metabolism soaring! Change your perspective on what food is, it truly is your best medicine. I encourage you to educate yourself about food instead of looking for a quick fix, instead of asking someone to "just tell you what to eat," Change your perspective on what food is, it truly is your best medicine.
Become the best version of you!As you become the best version of you, your body not only requires physical and mental exercise, your body needs fuel, high octane fuel. I NEVER FELT WHY MY BODY NEEDS REAL FOOD  Please understand I realize creating new habits is not easy! It takes time, constant effort and guidance! I have lived it and understand it! I've tried to out exercise a bad diet, I've tried to count calories, eat foods labeled diet, low fat or fat free, I've tried eliminating carbs... and I may have had some results but never anything permanent because I NEVER FELT WHY MY BODY NEEDS REAL FOOD or how much better it could feel! Much like an overweight, out of shape, doctor... he/she knows what the body needs in order to be healthy but it doesn't mean they themselves are practicing what they preach, for whatever their personal reasons. Similarly, I have been educated about food and exercise! I've earned top honors when receiving my Bachelor of Science in Exercise Science, I certified with National certifying organizations, I am educated... but education is very different when implementing it! It seems my mindset wasn't in the right place at the time to understand the importance of implementing it for myself. I think the key is not only knowing what to do, but taking control of your mind and finding a reason why... then decide your priorities and do what is necessary to achieve that feeling! When I changed my perspective on food, when I decided to choose food as fuel, instead of eating to simply satisfy a feeling, when I decided not to fear food, but to rather embrace food, I figured out how to create lasting results, I found a healthier, happier version of me! Food has helped me control my anxiety and depression, it has greatly decreased the amount of sick time I have, my energy level is higher, my joints don't pain me as terribly and I sleep better! Food has assisted in helping me become a better athlete and greatly reduced the onset of aging and the biology that will occur happens at a much slower rate! It's not easy to just change your habits... it takes a tremendous amount of effort to leave your comfort zone, to push through the frustrations and desires to "just do what you have always done," it take work. Take control of your mind!When you learn more about food, what your body needs and why, you will understand the importance of eating all meals, all macro and micro nutrients, snacks, pre /post workout food, and drinking water so you will want to make the changes to your lifestyle instead of feeling like you "have to make the changes." LASTING CHANGES ARE CREATED OVER TIME...THERE ARE NO SHORT CUTS...The thing is, if you start to think of what you can do for your body if you choose to fuel it with proper nutrition rather than focusing on what you have to give up, you are setting yourself up to enjoy the journey rather than loathe the process. YOU CAN FEEL BETTER! You Can Be Better! You need to take some time to learn more about food, use a basic outline, define your priorities, and take action. Exercising must be paired with proper nutrition in order to see physical and mental changes. The thing is, if you start to think of what you can do for your body if you choose to fuel it with proper nutrition rather than focus on what you have to give up, you are setting yourself up to enjoy the process. You can choose to make it a priority and make the necessary improvements to your "diet" or you can continue to be comfortable and make limited gains in your health, even though you are working so hard on becoming more fit! All the hard work you do, day in and day out, make it more effective by learning about REAL FOOD and choosing to USE FOOD to make everything better for you and your family! When the time is right, you will know... When the time is right, you will know and when that time comes, let me know, I will set you up with my 6 week email segment to assist you in developing new habits for nutrition, exercise and mindset! When you control your mind, anything is possible! Have hope: only positive expectations! I am not the trainer who wants to assist you in getting drastic results in a short amount of time, for I know those results are not long lasting, nor do they include "real life living." I am the trainer who wants to help you learn habits for improving your life. Having a healthier lifestyle means less chance of developing sickness or disease, improving blood pressure, bone density, heart health. It means having more energy to get more out of each day, to keep up with your family, to take back your life, to control addiction, to engage in new experiences, decrease depression, anxiety, and pain to name a few things. Give me a year, and your life will change! What have you got lose, time is going to pass either way! Join me in healthy living! I can get you started with the basic guidelines, some of you may need to seek additional professional help from a registered dietician. What is your Vision?I have a vision, many visions, I want more, yet I want to quit more often than not, but something inside me keeps me fighting back. It's my crazy, creative mind at work followed by depressive episodes...it's a difficult cycle of motivated and inspired followed by not wanting to do anything! Ahh  I'm learning to recognize my patterns, and devising plans to keep myself on the right track, the positive track, moving in the forward direction! It's not easy, and I fight everyday to push on, but I won't give up. My wish is one day I won't have to fight back, I won't need to fight at all! ...Until then, I keep searching, fighting back, believing there has to be more! Recently, I believe the universe has been speaking to me. I've found myself feeling sheltered, stagnant, and generally unhappy. Oh, there are things in my life that make me happy, but overall I'm not at peace with my life. I'm the hippie, brought up in a conservative world, living a mostly conservative life!  Are You Listening? |
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I probably should just skip my workout today!
I thought about it about 50x the past few hours... I could go home and skip my workout plans or I could empathize with my feelings but do it anyway!
I left the house prepped and ready to do my running workout after work...
Unfortunately, while I was working, I had been thinking of all the excuses I could come up with to skip the workout today. I simply didn't feel like doing it, my motivation was lacking today, reaching my goals wasn't on my mind, in fact I didn't care about goals at all today. It would be an easy out, no one would notice or care if I didn't do my workout as planned... I could skip out, but I knew doing so wasn't getting me any closer to my goals, nor was it what the strong person inside of me would really want!
I knew in my mind, at that moment, I didn't care about my plans but I also realized my apathetic feelings were temporary; though very real at the time, they crept in because of something else going on in my mind that was bringing me down. I needed to see my workout through and later address what's got me down.
I continually talked back to the voice trying to sabotage my plans!
It was a constant battle.... A real game of war!
A strong willed, determined person will find a way to see it through!
The conversation in my head probably went something like this,
"I can do it! Nah, it doesn't matter. I'd rather go home, I'm tired.
I will do it! Yeah, tomorrow is another day. I will feel more like exercising tomorrow.
I am strong! I'm strong enough for now.
Get your butt over there and just do it! You will feel better when you are done.
You may not like it now, but you will later."
A strong willed, determined person will find a way to see it through!
The conversation in my head probably went something like this,
"I can do it! Nah, it doesn't matter. I'd rather go home, I'm tired.
I will do it! Yeah, tomorrow is another day. I will feel more like exercising tomorrow.
I am strong! I'm strong enough for now.
Get your butt over there and just do it! You will feel better when you are done.
You may not like it now, but you will later."
For every negative thought I have, I fight back with a positive response. I quiet the voice that tries to sabotage me! Believe me when I say, it has taken me years to gain more control over that voice. It takes constant attention and effort.
Some days you will just go through the motions...
Even as each minute passed, as I waited for the endorphins to kick in, I didn't want to be there!
Seriously, the workout was intended to be simply 20minutes, 4, five minute intervals. Every five minute interval I endured, I also thought about stopping. I also wondered when the heck my endorphins would kick in, I was waiting for an energy surge to take over my mind!
The endorphins never kicked in, but I never gave up!
Thankfully, I had written the workout up previously so I followed the plan as it was stated until I was finished. If I didn't have that written plan, most likely I would have had a harder time sticking it out.
Seriously, the workout was intended to be simply 20minutes, 4, five minute intervals. Every five minute interval I endured, I also thought about stopping. I also wondered when the heck my endorphins would kick in, I was waiting for an energy surge to take over my mind!
The endorphins never kicked in, but I never gave up!
Thankfully, I had written the workout up previously so I followed the plan as it was stated until I was finished. If I didn't have that written plan, most likely I would have had a harder time sticking it out.
It's days like this that help us see how bad we really want to reach new achievements!
These are the days that matter most, when you realize more of your potential. It's easy to stick to the plan when everything is going well, it's in times of duress that we see how strong we are!
I may not have run my fastest, but I did it and I did it all!
Now, I can say I didn't give in, I didn't give up... I persevered!
Stronger today!
We all have these thoughts, learn to talk back👍🏼 it matters!
Thoughts, words, actions, they all matter!
Everyday you have a Choice! It starts with your Attitude. Don't give in to your "craving" to satisfy a feeling in the "here and now," dig deep and recognize that you've got bigger plans. Understand that you may have to be somewhat uncomfortable now, in order to feel better later!
Positive is Powerful! Persevere!
Now, I can say I didn't give in, I didn't give up... I persevered!
Stronger today!
We all have these thoughts, learn to talk back👍🏼 it matters!
Thoughts, words, actions, they all matter!
Everyday you have a Choice! It starts with your Attitude. Don't give in to your "craving" to satisfy a feeling in the "here and now," dig deep and recognize that you've got bigger plans. Understand that you may have to be somewhat uncomfortable now, in order to feel better later!
Positive is Powerful! Persevere!
Lately, I've been listening to "This is my Fight Song," and it moves me every time I hear it. I am reminded to dig deeper, to unlock more of my potential regardless of what anyone else thinks or believes.
When I feel unhappy, stagnant, or challenged, I also feel hopeless.
As time continues on, enduring the highs and lows of my emotions, I am learning to change my thoughts, actions and feelings. More recently, I've been able to transform my hopelessness and harness a will to find my purpose.
Something inside me is pushing me to find more, to try something new, to become better, to unlock more of my potential!
When I feel unhappy, stagnant, or challenged, I also feel hopeless.
As time continues on, enduring the highs and lows of my emotions, I am learning to change my thoughts, actions and feelings. More recently, I've been able to transform my hopelessness and harness a will to find my purpose.
Something inside me is pushing me to find more, to try something new, to become better, to unlock more of my potential!
I ride the highs and lows, but sometimes I get stuck in the low.
This fight song reminds me that we are born with unique gifts. These gifts must be developed, they are the potential within us... we must unlock our potential by doing something each day to become better! We all have potential but it takes constant work to harness it and become the best of what we are born to be!
Years ago, the lows took control of me, and
I couldn't find hope, desire, excitement, positive or a will to try to push on.
This had a lot to do with what I was saying to myself. Most of the time, I had a negative echo. The brain believes what we say and what we hear and since I was constantly bound by negative thoughts and feelings, I was living in a sad, hopeless world. Thankfully, after reaching an ultimate low, there was no where to go but up!
I wasn't going to go up simply bc it's where I needed to go,
in order to move onward and upward it was going to require work, hard work.
in order to move onward and upward it was going to require work, hard work.
I needed to change my thinking!
I was forced into learning how to acknowledge my behaviors, my thoughts and feelings. I had so much work to do in order to change my thoughts, to re-wire my brain to dropping the negative echo and follow my positive voice!
It required professional help, constant attention, total focus and family support. My journey toward becoming more positive is continuous, it's a constant fight, a daily mind game to find hope and happiness!
Fortunately, with each up and down, I've become better at redirecting myself back to hopeful!
When I start to really get off track, I have to take a closer look at what I can change, what I may be doing that is causing me turmoil, and configure a plan to improve it!
It required professional help, constant attention, total focus and family support. My journey toward becoming more positive is continuous, it's a constant fight, a daily mind game to find hope and happiness!
Fortunately, with each up and down, I've become better at redirecting myself back to hopeful!
When I start to really get off track, I have to take a closer look at what I can change, what I may be doing that is causing me turmoil, and configure a plan to improve it!
It all starts with my attitude!
I need to constantly encourage, inspire and motivate myself daily.
I have trouble doing this on my own, so I use motivational quotes, inspiration from social media and
work on what I say and think throughout the day.
One very powerful way I set myself up to enjoy my day is by
"telling myself it's going to be a great day!"
I also tell myself "I get to... Instead of "I have to."
I get to make a difference today."
It all starts with my attitude! If I believe it will be a good day, I will look for the positives, but if I loathe the thought of what my day may entail, I will most likely focus on all the negatives.
I have trouble doing this on my own, so I use motivational quotes, inspiration from social media and
work on what I say and think throughout the day.
One very powerful way I set myself up to enjoy my day is by
"telling myself it's going to be a great day!"
I also tell myself "I get to... Instead of "I have to."
I get to make a difference today."
It all starts with my attitude! If I believe it will be a good day, I will look for the positives, but if I loathe the thought of what my day may entail, I will most likely focus on all the negatives.
How do you start your day? What motivates you to seize the day?
This morning one of my students told me how she motivates herself in the morning. When she wakes, before school, she texts a friend to say "good morning." She also plans and places out the clothing she wants to wear the next day, next to her, so when she wakes she gets excited to get up and get ready!
We are all at different stages of our journey and each of us will have different motivations for waking up. What are you doing to get yourself excited, to motivate yourself to get up and get started? What do you do so you look forward to the day ahead, instead of pressing snooze, rolling over and wishing you would have gotten up sooner. We are all comfy when the alarm goes off, who wouldn't want to stay there all warm and snuggled... some will find the power to get out and move on, others will stay in bed.
What will it be, stay in bed, or seize the day ?
We are all at different stages of our journey and each of us will have different motivations for waking up. What are you doing to get yourself excited, to motivate yourself to get up and get started? What do you do so you look forward to the day ahead, instead of pressing snooze, rolling over and wishing you would have gotten up sooner. We are all comfy when the alarm goes off, who wouldn't want to stay there all warm and snuggled... some will find the power to get out and move on, others will stay in bed.
What will it be, stay in bed, or seize the day ?
In the COMFORT OF YOUR HOME
Together, we can chat via FaceTime and e-mail, to discuss your goals and the plan I have for you in how to reach them. Each week following, we will then discuss the upcoming goals, progress made and/or hurdles that come up previously.
Build You Up in 6...
I've found that helping my clients achieve their goals by breaking them down into small, more realistic tasks is most successful! Give me six weeks, and you will be on your way to a healthier habits.
Having someone to hold you accountable...
Knowing you must check in with me keeps you honest about your efforts. I set you up with a few goals for each week, based on your current health status and lifestyle/schedule. Your mind becomes so focused on what we are trying to achieve together, that quitting is never an option or thought. My program helps lift you up! I've been in the industry now since 2000, have a B.S in Exercise Science, and plenty of successful clients. You can be one too!
Look Better- Feel Better- Be Better
Each week we will build new healthier habit. We will do a Nutrition segment, with specific, realistic goals to meet each week. Your exercise prescription will be built based on what you like do; classes you may want to take somewhere, outdoor adventure or all at home workouts. If you can give me, a minimum of 30min/day, 3days per week, we can get started with that. Along with nutrition and exercise, you will be working on the power of positive thoughts and actions to help make those new habits, lasting.
Want to know some of the tricks I use to keep myself motivated and enthusiastic about making the most of each day? Continue reading.
Last FEBRUARY I decided to take control of my life.
My world no longer had balance:
it was mostly just work, mostly helping others and forgetting about myself.
Getting to the point where I wasn't enjoying life anymore didn't happen overnight, it was years in the making, years of replacing the habits I used to find balance, with unhealthy habits.
Finding my happiness wasn't going to happen overnight either.
Last year, I came across a quote on Pinterest, "I just woke up and decided I didn't want to feel that way, so I changed" which started my transition to a happier place. It resonated with me, and I used it as my driving force.
Finding my happiness wasn't going to happen overnight either.
Last year, I came across a quote on Pinterest, "I just woke up and decided I didn't want to feel that way, so I changed" which started my transition to a happier place. It resonated with me, and I used it as my driving force.
OUR MINDS ARE POWERFUL, powerful beyond measure
From my past experiences, I realize the importance of words, how powerful they are when read, when spoken out loud or silently in my head. I also realize the power of our minds, so powerful beyond measure. Truly, our brains believe what we hear, whether internally spoken or out loud. So I began to remind myself daily with positive affirmations spoken silently to myself, out loud to my team, or read in words.
The more and more we say, think and feel these affirmations, the more we believe them but the converse is true as well.
Pinterest and YouTube have become my "go to" for daily inspiration.
Words are so powerful,
YOUR MIND IS MORE POWERFUL
Your mind can raise you up or tear you down.
Even better, we have the power to control what we think, say and feel through words
but even more importantly,
it starts with your attitude.
So, everyday I would take a few moments to lift myself up,
to remind myself of what I was trying to accomplish and focus on it throughout the day!
Even better, we have the power to control what we think, say and feel through words
but even more importantly,
it starts with your attitude.
So, everyday I would take a few moments to lift myself up,
to remind myself of what I was trying to accomplish and focus on it throughout the day!
We have the power to control how our day will unfold by choosing our attitude!
Easier said than done! If you truly want something, if you have a deep seeded burning desire to do something, you will find a way to get it done. It starts with your attitude! I have found a way to work on my attitude everyday!
FIND YOUR HAPPINESS and BALANCE!
Each day, there are a few things that I did in order to regain my happiness! If you want to hear how I managed to finish 2015, through the obstacles, the struggles, the challenges, the highs and lows of life,
I will share that with you in my next blog post! You too can have your best year yet!
FROM: DISORDERED EATING and | THROUGH ANXIETY and DEPRESSIONwhich finds its host in many ways...like Total Body PAIN. | WORRY and HOPELESSNESSunable to find joy or hope in anything. Limited memories of the past, mostly only the sad stuff. |
To Finding HEALTHY, HAPPINESS and HOPE!
When I decided to really "take on" the Fit Body Challenge this year, it occurred to me, I hadn't been an active participant in my coaching for what seemed like, way too long. When I'm coaching, sometimes the best motivation is getting "down and dirty" with the participants! Showing signs of struggle along with my participants allows them to know they aren't alone, that achieving their goals isn't easy just because they want to do it! I've found being real with them is motivating for all of us!
Achievement takes time, effort, perseverance, hard work, commitment, determination and constant attention to the task at hand. I find it best to achieve my goals when I am surrounded by a team. We may not all be reaching to make the same accomplishments, but knowing we are all trying and going through similar emotions, makes it so much easier to endure!
I've always encouraged my participants to step outside their comfort zones, to find courage to believe they can achieve something new, to believe in their own visions, to persevere... and this time, I realized I hadn't stepped outside my comfort zone in a long time.
In February, I realized it had been almost six years since my trip to the hospital, when I had given up hope...
this happened to be the same weekend I was supposed to be participating in the Blackbear Triathlon, so the last time I actually trained for some kind of competition. SINCE THEN, my goal has been to simply figure out how to Be Happy, genuinely happy! Not the fake smile on the outside but pain on the inside... Just Happy!
Along the way, through the peaks and valleys, rises and falls, I've been learning how to be proud of who I am, learning how to rise above the negativity that may surround me, learning how to appreciate what I do, learning how to live for me and not to seek approval from someone else, learning how to change negative thoughts, behaviors and actions into positive ones. I've been learning to love me, learning to enjoy the journey, to appreciate the moment, learning to accept that we are not born to be perfect, , learning to live happy, learning to be the best me!
During this time of recovery, I actually couldn't train for anything because I couldn't exercise. I managed to get two concussions within two weeks of each other and it took two years, until I could exercise with a high heart rate and not get sick from doing so.
I believe there is a lesson in everything, a purpose; sometimes we can figure out what that purpose is immediately, other times the lesson appears over time. It's important to keep moving and find a positive even if it seems unimaginable. One of my lessons was learned when got my concussions. I thought it wasn't possible to be healthy and fit if I couldn't "train," but it turned out, I had a lot to learn. I was able to see from another perspective, a view which I otherwise may not have taken the time to see, the view from someone who may not prefer to train like an athlete, but from someone who prefers a different form of conditioning. There are many different types of exercising to choose from, one form is not better than another, it is a matter of finding what you enjoy and creating a balance. Eventually, I found a new love for my different exercise classes! Instead of crosstrain and athletic competition, I enjoy Tabata, Intervals, Rowing, Spinning, and even the dreaded planks and abdominal exercises I once loathed!
At an early FitBody Meeting, it occurred to me I was asking my participants to do something that I had not asked of myself in a long time ... to strive for more, to set new goals, to try something new! I had been going through the motions of exercising daily and eating well (according to my standards of eating well), but I wasn't training with a purpose in mind, a future goal. This is when I decided it was time to train, time to challenge myself to reach new levels of performance!
Achievement takes time, effort, perseverance, hard work, commitment, determination and constant attention to the task at hand. I find it best to achieve my goals when I am surrounded by a team. We may not all be reaching to make the same accomplishments, but knowing we are all trying and going through similar emotions, makes it so much easier to endure!
I've always encouraged my participants to step outside their comfort zones, to find courage to believe they can achieve something new, to believe in their own visions, to persevere... and this time, I realized I hadn't stepped outside my comfort zone in a long time.
In February, I realized it had been almost six years since my trip to the hospital, when I had given up hope...
this happened to be the same weekend I was supposed to be participating in the Blackbear Triathlon, so the last time I actually trained for some kind of competition. SINCE THEN, my goal has been to simply figure out how to Be Happy, genuinely happy! Not the fake smile on the outside but pain on the inside... Just Happy!
Along the way, through the peaks and valleys, rises and falls, I've been learning how to be proud of who I am, learning how to rise above the negativity that may surround me, learning how to appreciate what I do, learning how to live for me and not to seek approval from someone else, learning how to change negative thoughts, behaviors and actions into positive ones. I've been learning to love me, learning to enjoy the journey, to appreciate the moment, learning to accept that we are not born to be perfect, , learning to live happy, learning to be the best me!
During this time of recovery, I actually couldn't train for anything because I couldn't exercise. I managed to get two concussions within two weeks of each other and it took two years, until I could exercise with a high heart rate and not get sick from doing so.
I believe there is a lesson in everything, a purpose; sometimes we can figure out what that purpose is immediately, other times the lesson appears over time. It's important to keep moving and find a positive even if it seems unimaginable. One of my lessons was learned when got my concussions. I thought it wasn't possible to be healthy and fit if I couldn't "train," but it turned out, I had a lot to learn. I was able to see from another perspective, a view which I otherwise may not have taken the time to see, the view from someone who may not prefer to train like an athlete, but from someone who prefers a different form of conditioning. There are many different types of exercising to choose from, one form is not better than another, it is a matter of finding what you enjoy and creating a balance. Eventually, I found a new love for my different exercise classes! Instead of crosstrain and athletic competition, I enjoy Tabata, Intervals, Rowing, Spinning, and even the dreaded planks and abdominal exercises I once loathed!
At an early FitBody Meeting, it occurred to me I was asking my participants to do something that I had not asked of myself in a long time ... to strive for more, to set new goals, to try something new! I had been going through the motions of exercising daily and eating well (according to my standards of eating well), but I wasn't training with a purpose in mind, a future goal. This is when I decided it was time to train, time to challenge myself to reach new levels of performance!
FitBody has been the spring board I needed to get my competitive drive back! I have enjoyed the process! I am proud of myself for sticking to and following my plan! I am proud of myself for not being lazy, for eating when I would rather not, for grocery shopping every weekend, for making healthy choices when I would have preferred the "greasier" option, for getting in that extra training session instead of the social gathering... however, it the effort required to really stay on top of my daily nutrition isn't something I am willing to do 365 days of the year.
Believe it or not, over the past 6 years, I have also found a way to love my body with or without toned arms, with some extra mid-section fat and fuller cheeks! Even though I may not be as attractive, or successful, to some people in my "bigger" body, I am still Happy, and comfortable in my skin!
I have found a time frame works for me, a training plan, a beginning and an end... some "time off" from the rigidity is necessary to re-group so that I do not become obsessed with my eating habits or addicted to exercising.
I also realize, when I return to the plan, it won't be easy, it will once again take the time it took to get started like it did back in February! Forming new habits takes time, reaching new goals does too!
Believe it or not, over the past 6 years, I have also found a way to love my body with or without toned arms, with some extra mid-section fat and fuller cheeks! Even though I may not be as attractive, or successful, to some people in my "bigger" body, I am still Happy, and comfortable in my skin!
I have found a time frame works for me, a training plan, a beginning and an end... some "time off" from the rigidity is necessary to re-group so that I do not become obsessed with my eating habits or addicted to exercising.
I also realize, when I return to the plan, it won't be easy, it will once again take the time it took to get started like it did back in February! Forming new habits takes time, reaching new goals does too!
FIT BODY UPDATE!
20lbs down from Feb to June...
Basically 1lb per week for 20 weeks.
I am leaner and appear to be more toned.
I Am Eating More and Drinking More!
How did I do it?
Small goals, a support system, and a deep seeded determination!
My Exercise: My spinning, rowing, tabata, intervals, spin & tone and crosstrain classes, like I had been doing in the past. I added swimming laps in twice a week during March, April, and May, and running on the treadmill 20min 2-3x/week.
My Eating: Pre-workout snack, Post workout Protein (which I wasn't doing prior), Breakfast Smoothie, Lunch and Dinner always with a lean protein, spinach or mixed greens, and berries and veggies for snacks with hummus! I also ate a lot of guacamole! Many many times I would skip meals, or choose something quick or fast food. As for eating, I made a conscious decision to grocery shop every week, prepare my meals and snacks and learn to use the grill!
In the beginning, it was hard to stick to my plans of adding additional exercise, or doing the exercises I didn't really love! I would have to ask my friends/teammates to make sure I got my butt on the treadmill when I said I was going to, even though the thought seemed so difficult to do! It was hard to make better/smarter food choices, but with time and the help of MyFitnessPal, I was able to really understand how food was becoming my fuel and the importance of refueling for recovering and preparation for the next day! I quickly realized, I was eating more, basically, eating myself slimmer.
20lbs down from Feb to June...
Basically 1lb per week for 20 weeks.
I am leaner and appear to be more toned.
I Am Eating More and Drinking More!
How did I do it?
Small goals, a support system, and a deep seeded determination!
My Exercise: My spinning, rowing, tabata, intervals, spin & tone and crosstrain classes, like I had been doing in the past. I added swimming laps in twice a week during March, April, and May, and running on the treadmill 20min 2-3x/week.
My Eating: Pre-workout snack, Post workout Protein (which I wasn't doing prior), Breakfast Smoothie, Lunch and Dinner always with a lean protein, spinach or mixed greens, and berries and veggies for snacks with hummus! I also ate a lot of guacamole! Many many times I would skip meals, or choose something quick or fast food. As for eating, I made a conscious decision to grocery shop every week, prepare my meals and snacks and learn to use the grill!
In the beginning, it was hard to stick to my plans of adding additional exercise, or doing the exercises I didn't really love! I would have to ask my friends/teammates to make sure I got my butt on the treadmill when I said I was going to, even though the thought seemed so difficult to do! It was hard to make better/smarter food choices, but with time and the help of MyFitnessPal, I was able to really understand how food was becoming my fuel and the importance of refueling for recovering and preparation for the next day! I quickly realized, I was eating more, basically, eating myself slimmer.
Everyday:
Everyday, when I wake up, I look at Pinterest! I read positive, motivational quotes, I look at pictures that motivate me, as well as healthy foods and recipes!
Everyday, I remind myself that I have a choice, and I am choosing to make changes.
I realize willpower will only get me so far... Since there are days when we may not be strong enough to fight the negative, self sabotaging voice... The voice that says to skip the workout, to slow down, to give up. In order to fight the desire to skip a meal due to laziness, or eat something for a quick fix due to being unprepared, I realize I need to have a plan in place!
Every day I think about my future goals!
Everyday, I give myself credit for the effort I am putting forth to achieve my goals! I recognize what I may be doing differently this time, in order to achieve my goals, instead of let them take a back seat.
Everyday, I log my food intake on MyFitnessPal. This is a great measurement tool. I measured the percent of carbs, proteins and fats I was consuming, as well as the total amount of sugar that included. From this, I realized, although I thought I was eating healthy, I was consuming too much sugar, and too much fat! I was trying to consume the least amount of sugar, and 40%carb, 30%Protein, and 30%fat. This varied a bit, depending on my training as I progressed into the plan!
Everyday, I take my supplements! Vitamins! BCAA powders for recovering/endurance!
Every Weekend:
I plan for the week ahead! I look at my schedule and figure out what, when, and how I will be doing the necessary work to achieve my goals.
Every weekend, I add an additional small goal to attack.
Every Sunday, I go grocery shopping, even the days I preferred to skip. If I wasn't prepared with food for the week, I would be setting myself up to fail!
In the end, it comes down to what you put into your body. Do you have the desire to make a change? Are you willing to make changes and stick to them, not excuses?
I've basically altered my exercise slightly, but my diet tremendously!
A big point I'd like to make is this :
Find the type of exercise that motivates you, something you enjoy and look forward to. I don't believe any one form is better than another. Sometimes, depending on your goal, there may be better options, but ultimately, if your goal has anything to do with how you feel? How you perform? How you look?, it comes down to food consumption.
What do I consume?
Certainly not 1200calories! Nor do I ever feel deprived or starved. I eat real, whole foods, closest to their natural state. I consume some vitamins and minerals. In doing so, my body is finding balance and doesn't have cravings for foods I once thought I couldn't live without! Ice cream, flavored coffee creamer, and quesadilla's!
It takes time!
I just saw a quote, "don't compare your week 1, to someone else's week 20!"
This is perfect bc achieving lasting results happens by making small changes over time, not trying to be perfect at the starting gate!
Getting on track:
People often say, that's it, I'll start tomorrow, I'll start Monday, I'll start next week, next month... Then, they try to make a complete overhaul.... Only to find they eventually give up and fail at their attempt. I truly believe success is possible if you break it down, talk positively to yourself, recognize you will have setbacks, and enjoy the journey.
Support System:
Having a team is what gets you started! It helps see you through the trying times when you would otherwise give up!
Everyday, when I wake up, I look at Pinterest! I read positive, motivational quotes, I look at pictures that motivate me, as well as healthy foods and recipes!
Everyday, I remind myself that I have a choice, and I am choosing to make changes.
I realize willpower will only get me so far... Since there are days when we may not be strong enough to fight the negative, self sabotaging voice... The voice that says to skip the workout, to slow down, to give up. In order to fight the desire to skip a meal due to laziness, or eat something for a quick fix due to being unprepared, I realize I need to have a plan in place!
Every day I think about my future goals!
Everyday, I give myself credit for the effort I am putting forth to achieve my goals! I recognize what I may be doing differently this time, in order to achieve my goals, instead of let them take a back seat.
Everyday, I log my food intake on MyFitnessPal. This is a great measurement tool. I measured the percent of carbs, proteins and fats I was consuming, as well as the total amount of sugar that included. From this, I realized, although I thought I was eating healthy, I was consuming too much sugar, and too much fat! I was trying to consume the least amount of sugar, and 40%carb, 30%Protein, and 30%fat. This varied a bit, depending on my training as I progressed into the plan!
Everyday, I take my supplements! Vitamins! BCAA powders for recovering/endurance!
Every Weekend:
I plan for the week ahead! I look at my schedule and figure out what, when, and how I will be doing the necessary work to achieve my goals.
Every weekend, I add an additional small goal to attack.
Every Sunday, I go grocery shopping, even the days I preferred to skip. If I wasn't prepared with food for the week, I would be setting myself up to fail!
In the end, it comes down to what you put into your body. Do you have the desire to make a change? Are you willing to make changes and stick to them, not excuses?
I've basically altered my exercise slightly, but my diet tremendously!
A big point I'd like to make is this :
Find the type of exercise that motivates you, something you enjoy and look forward to. I don't believe any one form is better than another. Sometimes, depending on your goal, there may be better options, but ultimately, if your goal has anything to do with how you feel? How you perform? How you look?, it comes down to food consumption.
What do I consume?
Certainly not 1200calories! Nor do I ever feel deprived or starved. I eat real, whole foods, closest to their natural state. I consume some vitamins and minerals. In doing so, my body is finding balance and doesn't have cravings for foods I once thought I couldn't live without! Ice cream, flavored coffee creamer, and quesadilla's!
It takes time!
I just saw a quote, "don't compare your week 1, to someone else's week 20!"
This is perfect bc achieving lasting results happens by making small changes over time, not trying to be perfect at the starting gate!
Getting on track:
People often say, that's it, I'll start tomorrow, I'll start Monday, I'll start next week, next month... Then, they try to make a complete overhaul.... Only to find they eventually give up and fail at their attempt. I truly believe success is possible if you break it down, talk positively to yourself, recognize you will have setbacks, and enjoy the journey.
Support System:
Having a team is what gets you started! It helps see you through the trying times when you would otherwise give up!
IT ALL COMES DOWN TO NUTRITION...
WHAT YOU CHOOSE TO PUT IN YOUR MOUTH, HOW MUCH OF IT, AND WHEN YOU DO IT, WILL MAKE ALL THE DIFFERENCE IN ACHIEVING YOUR TRAINING GOALS AND PHYSICAL GOALS. PERSONALLY, WHEN I AM NOT IN "TRAINING MODE," I CHOOSE TO BE A LITTLE LAX IN MY NUTRITION WHICH IS WHY I GENERALLY HOLD ONTO SOME EXTRA WEIGHT. SEEKING "PERFECTION" IN MY BODY ISN'T WORTH THE SACRIFICES I NEED TO MAKE IN ORDER TO REALLY LEAN OUT! DON'T GET ME WRONG, I STILL MAKE GOOD DECISIONS, I AM JUST NOT FANATICAL ABOUT IT! BEAUTY IS IN THE EYE OF THE BEHOLDER! SOME MAY LIKE IT, SOME MAY NOT... but what matters...
is... I LIKE IT!
is... I LIKE IT!
LOVE THE JOURNEY!
Author
Kerri Jahelka founded Dedicated Fitness in March of 2003.
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