Upbringing:
(this part is boring, humor me, it’s important)
My parents set out to create a well-rounded child. As early
as I can remember, my parents had my brother and I in sports of some sort.
Basketball, dance, soccer, swimming, you name it. They were very active as
well, I remember my dad playing in a mens volleyball league, and playing a lot
of softball and baseball, and my mom would have her entire aerobics class over
to dance to Debbie Gibson in the backyard on plywood “step” boxes before Rebok
came out with their purple and turquoise design. My mom was a stay-at-home mom,
she made almost every meal from scratch. RARELY, did we eat fast food or a tv
dinner. Everything was cooked. Our typically meal was a starch, a meat, a
vegetable and bread and butter. We always had water at mealtime. This was a
great base, most kids live in an environment where they have to be re-taught
how to eat. My parents rarely let us have snacks, and we didn’t typically eat
dessert either. So I can’t blame them
for getting overweight.
I played high school sports, I got a college scholarship to
play volleyball at U of Tampa, and turned it down because it was too far away. In
high school I was pretty much 165 lbs. I was always pretty much bigger than
everyone, but I had a “pretty face” as everyone claimed so I got away with not
being a “hot-body”.
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| two friends of 10+ years from college that are rocks to me! |
I ended up going to a great college that was small enough
that you knew everybody, but large enough that you could escape from it all if
necessary. When you add up the not playing sports 3 hours per day + drinking 5-7
days a week + eating college cafeteria food, it’s bound to be UGLY. I gained
the freshman 15, but it was gradual. And then I kept gaining…And I gained it
all over, so it wasn’t until I was a junior(graduated in 3 years, so I was also
a senior) that I weighed myself. Ouch. The drinking 6 days a week caught up to
me.
It was 2000, and I was 5’5 and weighed 200 lbs. Part of my
deep mental thoughts were that I was genetically predisposed to not be tiny.
Huh, interesting…where did that come from??? You just read up above it wasn’t
their fault..(my parents that is). BUT somewhere deep down, that was THE EXCUSE
I was telling myself..btw, these are my genetics..
...pretty fat
people, huh? Lol. My mom weighed 100 lbs on their wedding day and my dad
weighed 140 I think. It’s funny what your mind tells itself over time.
So what did I do? I moved far away (the weight traveled with
me unfortunately). And I woke up all by myself 2001 on New Years Day weighing
in at 205lbs. Another ouch. Rock bottom. I admit to being super type A. So I
new-years-resolutioned-it as I like to call it and made some progress but not a
ton. I would walk on the treadmill and try not to eat bad foods, but I was
still drinking 5-7(although it was just a glass or two of wine) nights a week. I met a trainer at the gym, asked him to
train me, I signed up for a marathon and by January of 2003 (2 years it took
people!!) I was back at 160lbs. By the time I ran my marathon I had quit
drinking all together and been sober for 9 months-this was entirely a decision based on caloric intake. I met my husband and we were
in the early stages of dating. I remember it was hard for me to make it to the
gym and not eat bad food because I was “so happy in love”.
Fast forward a few years, we got married, and we got
pregnant.
…
It was now May 2009, I woke up at the hospital ready to
deliver at 235lbs. HOW the HECK DID THAT HAPPEN? Well, I admit that my
pregnancy was difficult (now I recognize this is an EXCUSE) but I was nauseous
all day every day or 16 weeks. I threw up most days, and still felt terrible. I
started eating bad because I felt so awful and I was throwing it up so it
wasn’t making me gain. By about week 28, I had only gained 9 lbs. Then,
something happened that I can’t quite explain. I woke up the day I gave birth
at + 65 lbs. So, yeah, you’re thinking, how the HECK did she gain 57 pounds in
12 weeks (3 months)…well I amaze myself too, I’m not real sure. I did lose 30lbs
at the hospital so I knew I was a sodium grabber, meaning that I would gain
water weight at the drop of any increase in sodium in my body(good to remember,ha!).
235lb ouch…
Going back through photos I can tell you what I weighed in
every single photo, my entire life. I have always been obsessed with my own
weight..
So the weight loss and hard work begins again, only to find
myself pregnant again right after I lost the weight and back up to the EXACT
SAME WEIGHT in November of 2011.
At this point I’m OVER losing and gaining weight. I am back
to drinking because I am tired, and using that to cope. I’m exhausted, I have
two kids, I’m working and the baby is sick all of the time. We were in and out
of the Children’s hospital with him with RSV. Our entire household was sick
from Dec 1- May. I’m not even joking. My husband was traveling, I was trying to
keep it together and I couldn’t. This was the first time I ever REALIZED that I
was a people-pleaser. I was getting less than 3 hours of sleep at night, my house
was sick and I was trying to raise millions of dollars for work in weeks.
Something had to give. Luckily, my husband and I sat down and we decided that
we could make it on his income. I worked part-time until October. Still, not
losing hardly any weight with the second child.
Probably the most significant day of my adult life, other
than child births and marriage.
Sept 3 2012.
9am, I get a call while I am on vacation that a good friend
had died. She had been murdered by her ex boyfriend. WHAT DOES THIS HAVE TO DO
WITH WEIGHTLOSS??? Well I will tell you…
I have always lived my life in smoke-in-mirrors. I have
faked TRUE happiness my entire life really. I wasn't depressed, I actually was happy-or at least I thought I was. I people-pleased my way through life, I
cared what my parents, friends, coaches, teachers and bosses thought more than
WHAT I THOUGHT. HOLY COW. HEAVY stuff..
When Jamie passed away, it really gave me an opportunity to
be reborn and start fresh. She was a person that was so happy, and truly lived
each day to it’s fullest. That was it, I was done letting everything and everyone control me.
(At least after the holidays that was). So I postponed my
journey to the new year. This was what I looked like- I think around 180 lbs on
Christmas Eve 2012.
Over the next 6 months I went on a very deep, dark personal journey. It can't really be raw and full of deep emotion unless you shut out all of the "excess". I quit calling friends, I quit doing-for everyone, I quit visiting people, I
quit going out. My husband traveled all of the time, and it was probably for
the better, because it gave me A LOT of alone time to process.
It was time to focus on getting me right.
I joined a new
gym. I saw these two guys working out crazy. Burpees, pull-ups, heavy weights.
These would be my new bffs. You want results, train with people that look like
you want to look! So I waltz up to these super buff guys, and I am homely, no
make-up, men’s XL white v-neck on with black pants, every day for a long
time. The guy’s names were Ian and Joe.
It turned out that Joe wasn’t always available to workout with Ian, and Ian
luckily took my pity-party on.
Jamie (the friend that passed wanted to do a
tough mudder) but passed before we could knock it off our bucket list. There
was NO way I was in shape to do one. Ian asked me almost immediately if I would
do one with him(ironic that he was crazy enough too!). It seemed like a great
fit. We worked our asses off. 90 minute hardcore plyo/weight-training and
cardio sprints. When I started lifting heavy, I saw my BODY CHANGE BEFORE MY
EYES.
Read that line again. When I started lifting heavy, I saw my
body change before my eyes.
All those years of killing myself on cardio machines, and
this is what I needed. Thank YOU GOD. We worked very hard until Nov 2. I
started juicing(veggies and fruits not what you’re thinking ;)), I started
cutting back on drinking to 2-3 days a week. I ate only whole foods. If you
don’t cook it, you don’t eat it. I leaned a LOT on my personal trainer and
friend, Ryan who kept me in check. You need that one person that you butt heads
with that isn’t going to sugar-coat anything. Ryan was my fitness encyclopedia.
He is by far the most well-educated fitness person I know. I would run into a
lot of roadblocks and he would motivate me and push me through them. Plus, I
have known him for 20 years so he knew exactly the type of person I was. I
started a neighborhood boot camp that he ran on Sundays because the gym didn’t
have daycare on Sundays. You see, I was taking EXCUSES and TURNING them into
PLANS.
I started cooking my food for the week on the weekends. I
don’t care if you’re a single parent, you work 80 hours or you’re a
stay-at-home mom, YOU NEED TO HAVE A FOOD PREP DAY. You need to make the time to change yourself. The amount of time that you dedicate to getting healthy is DIRECTLY proportion to how quickly you achieve the goals that you WANT.
I saw a ton of results..(this is Ian and I before running our Tough Mudder). www.toughmudder.com
So then another huge mountain to move. Ian’s wife gets a job
a few hours away and he moves. UGH. I spent 9 months working out with this guy
1.5 hours a day and he was leaving me. COULD HAVE BEEN AN EXCUSE, but I didn’t
let that happen. I started going to the ymca and did a few weeks of my crazy
workouts (I will post those at the end). I knew I needed a MALE partner. WHY? A
lot of people ask me this. Ian and I talked a lot about it. I think you work a
lot harder for the opposite sex. You push each other more, because you really
have no idea what they are capable of. Men aren’t gonna say “good job” after
you bicep curl 30’s 12 times, they start to expect that you will show them up
in the gym.
So, I found a group of guys, “youngins”. I became friends
with them and started working out at the same time. This is really all you
need, if you know proper form. You need to go to a place where you can be seen,
I need to go to a place and work harder every day than the day before to attain
the dreams that I wanted. So I NEEDED to hang with athletes..
The “monster”
in the middle is Logan. He is a complete sweetheart, he is like my little
brother that I never had. He has helped me tremendously, he has taken me from
“crossfit” and taught me the in’s and out’s of how you rep, why do super-sets,
why do negatives, why you do cardio separate from weight training. Make sure
you’re eating enough etc…
He and I decided that we are doing our first fitness
competition in 2014. YES, like, ON STAGE, IN A BIKINI. FRIGHTENING! However, what I am truly learning is that you have to step outside of your norm to really see what you're capable of, I never thought I would ever wear a bikini again when I was 235 lbs. And I certainly NEVER would have expected to dream big enough to be confident enough to do it on stage!! (Mine is set for August). I wont go into what that entails(it will be another post),
but I already know the diet alone is enough to kill a person that is not MENTALLY
FIT!
So that brings me to how I did it all…
FOOD IS ADDICTING:
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| Fat. Gross. We want it out of our body. It holds us down, makes us lethargic, the cells LOVE disease. It's REALLY awful. Look at that lean muscle. See how much less room the same pound takes up? Remarkable. Truly remarkable. |
The first thing to realize is that we are all addicted to
food. Think of your favorite food. You know, the one that if it’s within a 30
step radius in your house, it’s gone. Yeah that one.
Now repeat after me
I (state your name) am a food addict. I am addicted to
___________. I NOW RECOGNIZE THAT IT IS A TRIGGER FOOD. If I eat this
particular food, you will find me comatose in a dark alley with cake all over
my face…
For real though, my trigger foods change often, birthday
cake (no icing, cheez-its, powdered donuts, peanut butter) They are different
for everyone. It is your job to take
control of these foods. Write them ALL down, make a note in your phone. And
be VERY CAREFUL eating these foods. You cannot overcome control of your weight
if you eat these foods. Many of the people that I have helped in the last year
have had to quit drinking because when they drink they have no control over
their trigger foods. You may want to keep this in mind..
I’ll tell you, if you don’t think food is addicting, go on a
5-7 day cleanse. Eating bland, clean approved foods. Then eat your favorite
meal. What this process does to your brain is remarkable. I never would have
imagined that my “cheat meal” would taste so good, but my brain was triggering
off rainbows and unicorns because my body hadn’t had sugar for 9 days. Your
body does not need sugar. Your brain wants it, not your body. There is no nutritional value in packaged,
processed foods. ZERO. Why do we continue to put these foods in our body
that FUEL your body?!?? There are a ton of sources for eating whole foods. Start here. Lisa is the best! http://www.100daysofrealfood.com
You’re ruining your brain, and making yourself weak by
eating these foods. BELIEVE ME, I STILL WANT THESE FOODS…
Another day that I realized that food was truly addicting (btw
addiction experts say that food addiction is harder to overcome than a crack cocaine
addiction-take that one in..) We were driving on the highway and the kids asked
if they could go to McDonalds. I looked at my husband and asked if he took
them, he said no, did you???? Turns out, they had been 5 months earlier while
on a road trip…They remembered. They are 2 and 4. How in the world has
McDonalds figured out how to get my beautiful toddlers addicted to their food
after less than 5 times eating there?
Ok, now you are aware that you are a food addict.
MENTAL STRENGTH:
The next most important thing to overcome is EXCUSES.
Pauline Nordin from the “Fighter Diet” says something that really hits home “You
can not achieve success without a strong mind.”
Believe me, easier said than done. Shit, my whole life my
brain was blaming perfectly fantastic genetics. You really have to look deep
and figure out what your brain is tricking you into thinking. It’s as simple as
when you are counting reps, to count from 10-1 instead of 1-10. Truly,
re-learning how you talk to yourself internally. I went from “holy shit, I have
so FAR TO GO” to focusing on where I have come from(this is REALLY intense if you are a perfectionist-perfectionists have
the hardest time with weight because they ALWAYS feel like they failed. IF this
is you, acknowledge that!). I also changed whom I associated with, any of
my friends that were negative nellies or were excuse-driven had to go. It’s so
hard but they are really holding you down from your success!!
Surround yourself with people
that you want to be like.
Along with this strong mental state comes SO MUCH BAGGAGE. I
hear ALL of the time, I work too much, I travel for work, I don’t want to take
time away from my kids, my children hate the daycare at the gym, I don’t want
to take time away from my spouse. There are people out there that are single
parents, that work more than you and have their shit together. You have to time
manage. Beyonce has the same 24 hours
that you have.
GOD. Here’s a big
one. Let me tell you, during my dark soul searching, my faith became so strong,
that every day I walk into the gym, I know I will not fail. Actually, I don’t
even care if I try something and look silly or fail miserably, the only way to
get better is to try it!! The first time I did a handstand push-up I thought I
would fall right on my face, but I didn’t J
You think you have faith? How about “God gave you one body.
It is your temple.” You need to have a strong, fit, body to be proud of, fueled
only with foods that are meant to FUEL it…Weight is a mountain that God can
help you move.
Some things that you need to know.
You are worth it. You are worth the 1 hour of daily
exercise. You are worth spending more money on groceries because it does cost a
little more to eat healthy. (However drop the booze and it wont) J
You need to do it for you, first and foremost. You get one
life. Quit being a people-pleaser, or a workaholic, or an unorganized
housewife, you deserve to put yourself first when it comes to health. I
promise, if you are having issues with blood pressure, DEPRESSION, diabetes, anxiety, joint
pain, mental illness; getting healthy WILL
benefit you.
GET CONTROL. You
have to be honest with yourself. Quit lying to yourself and say you ate healthy
because you didn’t eat the last fry OR you worked out so you can eat a dozen
donuts. BE HONEST with yourself.
Ryan McElhinny, my personal trainer says, “you
can tell your self you worked hard, you can tell yourself you eat healthy, BUT
EVERYONE can see what you really do!!!!” If this one doesn't make you think about binge eating while you're doing it, I'm not sure what will!!
Motivation:
Everyone motivates differently.
YOU HAVE TO FIGURE OUT HOW TO MOTIVATE YOU!!
Over the years different things have worked for me.
WORKOUT PARTNER:
YOU HAVE TO FIGURE OUT HOW TO MOTIVATE YOU!!
Over the years different things have worked for me.
WORKOUT PARTNER:
I think when I look back at my successes, not focusing on
failures (because we all do), I have seen that when I work out with a friend
and associate with people in a similar arena, that works best. The things to be careful of here are being everyone’s constant
motivator. If you have a hard time motivating yourself, then you are going
to get upset if your workout partner doesn’t show up or falls off the wagon. So
when choosing a workout partner, make
sure it’s someone that you have the same goals with.
MUSIC: I am extremely motivated by music. I look up
famous athletes’ and olympians’ playlists quite often. I am constantly downloading
new music if I feel like I am in a rut. I have different playlists for the type
of workout I am doing. A cardio workout has many more bpm (beats per minute)
than a weightlifting workout, it’s all about tempo.
CLOTHES: This is not just for females!! During my
entire process, I would buy a pair of jeans two sizes too small, and try them
on every week. And don’t live in yoga pants or dresses (I mean, you men can-HA!).
SEE PEOPLE: Once you tell people that you are trying
to lose, it makes you accountable. So after you lose your first 10 lbs, make a
date to see someone you haven’t seen, at 20 lbs, another friend..Its great to see
people’s response to the new you. This is where you will motivate others, which
will keep motivating you.
MEASURE: Measuring with your weight is not the best
way to measure. The best way to measure
is by measuring your arms, legs, waist, neck and hips. And body fat. That is
the number that you want to go down. I have been at the same body weight for
months, but I have dropped 4% of body fat. I also measure myself through
clothes weekly. Almost any gym can measure your bodyfat.
A TRAINER: YES.
I know this is more money going out the door. But it is an investment in you. A
trainer is paid to motivate you. My trainer is awesome, he definitely makes me
work and he pushes me when I don’t want to. Keep in mind you need to sign up
for at least long enough to hit your goal PLUS AT LEAST a 6-month maintenance
phase. It is more important to learn to live at your goal weight and I’ll tell
you its probably harder.
CALENDAR: I make a calendar and give myself a happy
face or a frownie face for how I ate that day. This helps show long term goals
on how you eat. Again, you have to be honest with yourself for this to work. IF
you eat French fries, you get that frownie face partner.
LIFESTYLE CHANGES:
The biggest misconception about weight loss, is that you
work until you hit your goal and then you’re going to live like that forever.
This is not the case.
These are all changes that I have made for the long-term.
1.
I don’t eat after dinner and I try to eat dinner
by 7pm.
2.
I drink at least a gallon of water per day
3.
Alcohol is bad. No excuses here. If you drink 7
days a week, cut back at LEAST one day, 3 days, cut to two. Eventually (it took
me a year) to cut back to 1/week. Now I don’t drink at all. Maybe a special
occasion- but birthdays aren’t special enough if you understand the magnitude here.
If you are training hard, binge-drinking (more than 3 drinks in an evening will
set your training back 2 WEEKS). I don't know anyone that makes good food choices when they drink.
4.
Lunch should be your largest meal, and if you
choose to consume complex carbs, consume them at breakfast or lunch, never
dinner
5.
Track food. Every morsel. I use MyFitnessPal.
It’s a free app. Weigh all of your food until you understand portions. It has a
free scanner that scans everything with a barcode. You are eating way more than
you think, believe me. No more heaping tablespoons of peanut butter-yes, you!
6.
Get organized. As I progressed through my
journey I realized that my gym clothes helped motivate me. So one night, I
ripped everything out of my closet, and folded my “weekend” clothes and hung up
my gym clothes.
My refrigerator is also well-stocked every
Sunday with our foods for the week. These make it automatic. There is no excuse
when you are organized.
7.
Only one cheat meal per week. It’s not a cheat
day, it’s a cheat meal. At first, you can do two as long as you continue
losing.
8.
It helps to do an hour of stretching or yoga
once per week to prevent injury
FOOD:
There are a TON of things that work here. This is just what
I chose to do. I have been eating a
whole food diet with an exception of some dairy products. I try to stay away
from any processed foods. This is an “ideal” situation, obviously there are
times when this isn’t possible.
This decision was made for health reasons. If you google preservatives
and health side effects you will see a long list of diseases that have been
scientifically proven to be caused by our fast food and easy fix diets. I’m not
a scientist. I just want to live a long healthy life and feel good. Proper
digestion is one of the most crucial factors in weight-loss. That can’t happen
if you eat processed foods.
This being said some helpful food hints that I have adopted
are below:
Follow GI index for foods. This will help you steer clear of
high sugar fruits and vegetables that spike your glucose. You need to keep your
metabolism moving, but not have highs or lows.
1.
Eat every 2-3 hours
2.
Eat a protein every time you eat a carb
3.
Eat 5-10 almonds before you get out of bed each
morning, this helps your body start your metabolism and it will make sure your
body doesn’t store your breakfast as fats.
4.
Mrs. Dash- there is a low-sodium ingredient that
you can use to cook with. You have to get rid of all of the sauces, and
condiments. They are loaded with sugar and sodium.
5.
Ezekiel or sprouted grain bread only
6.
I don’t do a lot of dairy, I don’t drink milk, I
use unsweetened almond milk in my coffee and if I eat cereal, I use it there as
well. If you have to drink milk, Drink 2% or whole because it’s processed less
than skim or 1%.
7.
Greek plain yogurt can be used in a ton of
baking and cooking as a replacement. (ex: sour cream)
8.
I buy groceries Fri/Sat and cook and prep all
day Sunday. You will have to prep a little bit mid-week as well on the produce
and vegetable side.
9.
If it doesn’t have an expiration date, stay away
10. If
you “cook it” in the microwave, stay away- the microwave is used for “reheat’
only
11. Portion
control- use a salad plate at first, weigh your portions so you understand what
you’re eating. SNACKERS BEWARE!
12. Drink
shakes/juice- I have a bunch of shakes pinned on pinterest. My favorite is 1.5
cups water + ½ cup blueberries + ½ cup strawberries + ½ banana + 1 heaping
tablespoon of greek yogurt. This is to be used as a snack. It’s super healthy.
I throw in a huge handful of spinach, and you can’t even taste it. I use frozen
fruit in my smoothies because the consistency is so much more like a milkshake
than using ice. This is a great way to eat a ton of nutrients that your body
needs to regenerate good cells. This is a HUGE boost to your immune-system
overtime.
13. Fiber and gluten: Always buy whole grain, NOT
whole wheat, if you have to eat gluten. I personally, stay away from gluten
because I don’t think anyone is meant to digest such an over-processed food
such as wheat. I personally use almond flour to cook and bake.
14. The
first 4 weeks of any life change are the most crucial. If at all possible go 4
weeks with ZERO sugar and ZERO alcohol. This will reboot your digestive system
and your metabolism back to its healthy default. It’s important not to derail
during the first four weeks.
15. I
also chew gum a lot. Many people will tell you that the aspartame is bad for
crashing diets. I personally find that if I am chewing gum or if I brush my
teeth after a meal I don’t snack.
16. SLEEP.
You must sleep regularly and rest your body. This is something that I have to
make myself do. I HATE TO REST. I tend to over-train and get into ruts. You
must take a day off once a week. Just watch what you put in your mouth that
day. I would NOT suggest that your cheat meal be on an off-day.
Bottom line: Food is fuel. We are creatures that are meant to be active and burn the calories we consume for that day. We are not meant to gorge. Think about this when you eat, eat to fuel your body! Ask yourself the question: "Will this food help me get closer to my goal or further away from my goal?" "Does this food have nutritional value?
Workouts:
Always, get cleared from a doctor before starting any new
plan. Even if you hire a trainer, it’s very important to have documented what
your starting vitals and blood work is so that you can compare it when you hit
your goal. Trust me, if you can lose a substantial amount of weight to get into
your BMI zone for height, you shouldn’t be on medications for blood pressure or
cholesterol. Now, there are always exceptions to every rule, but the more
weight you carry around your middle, the more at risk you are for heart
disease.
1.
Get moving: Excuses are made here. No one wants
to get on the treadmill and run for 60 minutes every day. So as long as you’re
moving and sweating for an hour, it’s more than you were doing sitting on the
couch.
2.
I was an athlete growing up, so I was on a
mission to workout like one. Of course at 200 pounds I couldn’t do a pull-up to
save my life. Start out walking on an incline. If you can only do it for a few
minutes, then back the incline down to catch your breath and so on…it will
shock your system to do intervals.
3.
Keep changing your workouts. Throughout this
process you will get in a rut and need to shock your body. It may be that you
are doing HIIT workouts or you are doing Crossfit or you are all you are doing
is weight-lifting, you will have to continue to evolve as your new body
evolves. Some weeks I do something completely different to throw my body off.
It may be just running for an entire week of workouts, or maybe hot yoga…keep
shaking it up!
4.
You must lift heavy. Ladies, I did not start
seeing the results that I wanted to see until I started lifting. I went from a
size 12 at 170 to a size 4 at 160. Being a fit and healthy strong mom for my
kids has been the best blessing of the entire process.. put the 5lb weights
down in your aerobic classes, if you aren’t seeing changes, you aren’t working
hard enough. *make sure you have a certified trainer to show you proper form!!
5.
Get a trainer, even if its JUST to show you proper
form, they are a WEALTH of knowledge.
Challenges/REWARDS:
1.
Your goals should be ever-changing
2.
Don’t make your goals strictly weight loss. You
will fail miserably.
3.
Don’t reward yourself with food. Many fitness
professionals do this, I think it’s a slippery slope for food addiction and
long-term health. You really need to keep the focus away from food.
4.
I buy a pair of jeans 2 sizes too small and hang
them in my closet front and center. I have the mindset that I’m “coming after
those size __’s”
5.
Music- I use music to motivate me so I buy a lot
of it
6.
Small challenges- I write small challenges for
myself and when I achieve them I will buy a new piece of clothing or a new gym
shirt or whatever. It’s got to be fitness related to help get you to your next
goal though.
7.
Each week, try on your clothes, each week weigh
yourself-at the same time of day, and once a month do your measurements.
8.
Get your body fat percentage done
9.
Set a 12 month goal
10. Focus
on where you have come from
11. Don’t
talk negative to yourself in your head
12. Take
pictures fairly often of yourself in the same outfit
Now, my stats:
Today I currently weigh 149. I am a true size 4. My body fat
needs to be done. I have lost over 40 inches in 12 months time. My resting
heartbeat is a 52. I am STILL not in my BMI zone, which for my height says I
should be between 117-145. I am still in process, there is no "after" picture because I am not done yet. But this is me at these stats.
I can run 90 minutes on a treadmill fairly easily. I can do
a 90-minute intense workout with no problems. I can deadlift 205lbs/10 and free
squat 225lbs for 10. I can leg press over 1000lbs. I can calve raise the whole
stack which is 400lbs. I have never been stronger than I am today. I am proud
but not comfortable with where I am. I have a long way to work on the temple
that God gave me.
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| My first goal, getting new photos done. Thank you Lindsay Alexander for taking my pics! I am no where near done. Next Stop, Bikini competition!! |
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And Instagram : MRSpetriDISH
And Instagram : MRSpetriDISH
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