T25 Journal – Week 2

Week 1 is in the books! And while I’m not fitness model status yet I did lose 6 pounds which I’ll happily take. If you want to see me diet guidelines you can check out my T25 Week 1 Journal.

I could probably stick to a cleaner diet 100% of the time if I wanted to, but I’m finding there are those social occasions and cravings when I just don’t want to. So I’m realistically shooting for about 90% adherence on the diet front. Reckon if I can eat clean about 90% of the time I should hit my goals.

Going into Week 2 I’m trying to integrate Focus T25 into my daily routine if I’m not riding. I need to get into the habit of making it the first thing I do before the day just completely gets away from me.

It’s interesting keeping a journal because you start seeing patterns and habit I didn’t realize were there. For instance towards the end of the week I have a high likelihood of coming home from work, saying let’s do whatever, and running down the street for a beer and burger.

So going into week 2 a few pounds lighter and a little more use to everything, here goes…

Body Comp Stats on Monday 4/10
Weight – 212.7 (Original 218.9)
Fat Mass – 19.0% (Original 19.7%)

Monday, Week 2
  • 6:30 AM, Green Smoothie
  • 10:00 AM, Chocolate Shakeology
  • 12:00 PM, Sushi
  • 4:00 PM, Almond Butter
  • 7:00 PM, Chicken and Brussel Sprout Salad
  • 8:30 PM, Chicken

Workout – Focus T25 Ab Intervals Alpha – Complete

Daily Note – This whooped my ass and had my midsection on fire. Liking that the only equipment required so far as been a yoga mat when doing ab work. Also needed to sneak in a snack post dinner and went for more protein, which takes more will power then you could imagine.

Tuesday, Week 2
    Tuesday, Week 2

  • 6:15 AM, Green Smoothie and Eggs
  • 11:45 AM, Steak, Beans and Guacamole
  • 3:30 PM, Dried Cranberries, Almonds and Cashews
  • 8:00 PM, Pulled Pork Sliders, Sweet Potatoes and Chocolate Pie

Workout – Focus T25 Stretch Alpha – Complete

Daily Note – This video is a life saver! From working out and just sitting at work I find my hips and legs get super stiff. Doing this video has me thinking I need to jump into a little Beachbody Yoga next…

Wednesday, Week 2
  • 6:30 AM, Green Smoothie
  • 10:00 AM, Coconut Greek Yogurt
  • 12:00 PM, Pulled Pork, Broccoli and Sweet Potatoes
  • 1:45 PM, Dried Cranberries, Almonds and Cashews
  • 2:45 PM, M&M Cookie
  • 5:00 PM, Banana
  • 7:30 PM, Veggie Sliders, Sweet Potatoes, Okra and Chocolate Pie

Workout – Bike Ride – 14.9 miles

Daily Note – Got back on the bike and did a short ride post work. Working out more consistently and eating a cleaner diet is starting to pay off. Noticed my average speed went up and I don’t feel nearly as winded post ride.

Thursday, Week 2
  • 6:30 AM, Green Smoothie
  • 11:00 AM, Red Velvet Donut
  • 12:15 PM, Chicken Stew, Cauliflower and Rolls
  • 2:00 PM, Cafe au Lait Shakeology
  • 7:00 PM, Chicken Sandwich, Fries, Ice Cream and Wine

Workout – Focus T25 Speed 1.0 Alpha – Missed it

Daily Note – Missed workout in the AM and got home late from work. Decided to go out with the family and get ice cream after. Know it’s not the best for the ol’ waistline but reckon it’s not horrible in moderation. Also sneaked a donut into my morning. Someone bought it for me and handed it to me so had to take one for the team, right?

Friday, Week 2
  • 8:00 AM, Green Smoothie
  • 10:45 AM, Banana Bread
  • 2:00 PM, Chicken Stew and Rolls
  • 4:00 PM, Trail Mix
  • 7:00 PM, Cheese Burger, Fries, Cake and Sangria

Workout – Bike Ride – 14.9 Miles

Daily Note – So this is the start of birthaversary weekend. Which means I got morning ride in followed by delicious beer garden food in the afternoon – it’s important to note my cheese burger had deep fried jalapenos and I had no shame scarfing it down.

Saturday, Week 2
  • 9:15 AM, Eggs and Almond Butter Toast
  • 11:15 AM, Cranberry Muffin
  • 3:00 PM, Beef Stew
  • 7:00 PM, Steak Tartar, Escargot, Steak, Lobster, Asparagus, Wine and Port

Workout – Bike Ride – 25.7 miles

Daily Note – Went for longer bike ride in the AM which was OK, but after eating like a glutton a little harder. Also in continuing on birthaversary had an epic dinner that set me back quite a bit but how often do you get escargot, steak tartar and lobster in the same meal…I mean come on!

Sunday, Week 2
  • 9:30 AM, Dried Cranberries, Almonds and Cashews
  • 10:00 AM, Cheese Omelette
  • 2:30 PM, Brisket, Pulled Pork and Sweet Potato
  • 6:00 PM, Sausage, Brisket, Cake

Workout – Focus T25 Cardio Alpha & 4 mile Walk – Complete

Daily Note – After a huge weekend of gluttony I managed to get in a 4 mile walk followed by T25 Cardio Alpha. Did this on the back porch and thank goodness I did. I was a huge sweaty mess after this workout. This video and Speed 1.0 are actually some of the hardest if you lack coordination, but I’m getting there…slowly but surely.

PiYo – Week 4

I am now halfway through PIYO, so Week 4 of 8 and I have lost 4 POUNDS and 4 INCHES!!!This might not seem like a lot, but for me it is.

At this point in my life I am already at a healthy weight (this was not always the case…more on that later), so my goal is to not lose weight but to tone up, increase strength and endurance. I have been about the same weight/size from the time the kiddo was about 6 months old and he is now ~16 months old. So I’ve been in about the same for close to a year. Well, since starting PIYO I can tell I have definitely “shifted” if you will. I even wore jeans the other day that I haven’t worn since college! I repeat…COLLEGE!!!!

Clearly this is working for me and I am thrilled. But why? I think it is because…

  • Home workouts have allowed me to increase the frequency of my workouts
  • I am still eating pretty healthy (about 80% of the time), but the Shakeology does seem to help with the sugar cravings
  • I created an accountability group online that has helped make sure I am bringing my A-game and sticking to my goals…There is just something about having to face my friends to say I either met or failed at meeting my goals this week that is hugely motivating…Public shaming…use it to your advantage!

I am still going to my bootcamp on Saturdays (however I am about to cancel because they have changed their schedule AGAIN making it too challenging to fit in with the kiddo’s schedule). And I still go on extra walks and stuff throughout the week with the family. I don’t view this as working out as much as just family time… but whatever…

Let’s talk about PERFORMANCE!!!

What has been amazing to me has been the physical changes I can see in myself during my workouts…

First off,I have seen massive gains in my push-ups. I can now do multiple sets of 4 without having to modify. This is HUGE since I have been working on rehabbing an old shoulder injury for the last few months, and haven’t been able to get anywhere close to a push-up with proper form. Yay!

Second, I went to my bootcamp the other day and was on cloud 9 because I was crushing it that hard. I mean I was jumping higher, rowing faster, lifting heavier…you name it. And I felt great the ENTIRE TIME. And afterwards I left feeling absolutely elated. Before introducing PIYO I would weekend warrior it up…You know workout twice a week, mostly on the weekends and feel like I had been hit by a bus when my bootcamp was busy kickin’ my butt. Not recently! Instead my heartrate has been lower, faster to recover and I can push it harder than I was before. I didn’t really think of PIYO as being an effective cardio workout, but I guess it is. I mean I am always sweaty at the end, but given that it is low impact I think I have been underestimating the intensity. Definitely a pleasant surprise.

Time to keep it real…

I do try to eat healthy and the family sticks to it ~80% of the time. But this past month there have been more indulgences than normal. My sister and I went on an epic and much needed girls trip about a week ago. I tell ya, we lived it up!!! And it was all worth it. That, coupled with my normal indulgences, meant there was more this month that could have derailed my progress, but didn’t. Over the last four weeks I have had…

  • Creme brule
  • Lemon souffle
  • Chocolate pie
  • Foie gras
  • Orange chicken
  • Beer (8 maybe?)
  • Wine (at least two bottles worth)
  • Multiple pizza nights
  • Burgers and fries
  • My son’s chicken nuggets

And still, I lost 4 POUNDS and 4 INCHES! I celebrate that because it means that this is something that is real. Something that allows me to live, enjoy and celebrate and still work towards my goals. This is not a radical diet, a crazy lifestyle change. This has been easy to do, easy to follow and I am starting to see results. Now I realize that someone out there can do the same program and follow the meal program to the letter and might see my numbers multiplied a few times…I don’t care.

I want real health and I want MY ideal weight. That to me means the weight where I feel the best living the kind of lifestyle I can enjoy living for the rest of my life. I think I am finally starting to find that balance again.

T25 Journal – Week 1

I’m fat…or as my mom likes to say I’m just ‘big boned’. And to be truthful I always have been. I never had a chiseled mid-section or those bicep veins at any point in my life. For most of my life I’ve carried extra weight but just happened to wear it well so I never got pegged as ‘fat’ but just ‘a big dude’.

Never made it to a more obese level because I always maintained some level of inconsistent physical activity. I fell into to the ‘I deserve a treat, I did workout recently’ camp which meant I’ve always hovered at about the same place.

Up until recently it wasn’t an issue, my clothes fit fine and I was comfortable in my skin. But recently I noticed that even with my inconsistent activity I was still packing on a little extra weight. And I didn’t want to go down the path so many in my family had with their weight just slowly creeping up in their 30’s and 40’s.

So I’ve decided to try to create stickier habits and aim to be one of those infomercial success stories. And it’s not just for vanity reasons but part wanting to be healthier part getting ready for an epic cycling trip. It involves touring the countryside in Maryland and Virginia over a 5 day period. While I’ve always cycled on a semi-regular basis, I have to make sure I have the endurance to actually make it.

I’ve got 10 weeks to go until my trip, so I’ve built a training calendar that involves cycling and Focus T25. Recently my wife got introduced to Beachbody and convinced me to pony up and try it out, so I decided to go for the Focus T25 Challenge Pack. Went with it for a few reasons…only 25 minute commitment, equipment required was a yoga mat and it was listed as intermediate. This is my first workout video experience so not too sure what to expect…

To track my progress over the next 10 weeks I’m keeping a journal where I’ll track my weight, diet and workouts. I won’t be following the Focus T25 calendar exactly, rather I’ll be doing the program and working bike rides in as well. Hopefully this doesn’t anger the Beachbody gods and I’m still able to lose some weight.

For nutrition I’m keeping a basic food journal without macros counted and trying to eat paleo inspired meals when I cook at home. Totally understand that counting my macros could likely get me to fitness model status more quickly. But the reality is I’m a lot more likely to stick with it over 10 weeks if I just simply have to write out what foods I’m eating.

My thinking is that if I keep a simple journal of everything I’m eating it’ll force me to be mindful of what I’m putting into my body and only eating those foods I should be. If I can eat paleo about 90% of the week and just not be a glutton during the other 10% I think I’ll be safe. Also I chose to follow paleo because of the huge amount of recipes I could find on line.

Body Comp Stats on Monday 4/3
Weight – 218.9
Fat Mass – 19.7%

Monday, Week 1
  • 6:30 AM, Green Smoothie
  • 10:15 AM, Mixed Berry Greek Yogurt
  • 11:45 AM, Beef Stew
  • 2:00 PM, Beef Jerky and Cashews
  • 7:30 PM, Salmon, Asparagus and Mashed Cauliflower
  • 8:00 PM, Gin and Club Soda

Workout – Focus T25 Stretch Alpha – Complete

Daily Notes – After a weekend bike ride I was super sore from hips down. Decided to stretch it out as I don’t think I could have done much more. Routine forced me to perform a lot of stretches that I don’t typically use. There was an emphasis on hips and core which I think is great. So many folks seem to overlook their hip flexors which are really essential to cycling and just everyday movement.

Tuesday, Week 1
  • 6:30 AM, Green Smoothie
  • 10:15 AM, Coconut Greek Yogurt
  • 12:00 PM, Beef Stew
  • 2:00 PM, Beef Jerky and Cashews
  • 7:00 PM, Salmon, Asparagus and Mashed Cauliflower
  • 8:30 PM, Red Wine

Workout – Focus T25 Total Body Circuit Alpha – Missed it

Daily Notes – Unfortunately a large project at work didn’t finish when I thought and I found myself being at the office late. Not ideal, but it happens. By the time I got home and made dinner, only had time and energy for a walk with kiddo. Questioning rather pulling a Radio Flyer with a toddler counts as resistance training…

Wednesday, Week 1
  • 6:15 AM, Green Smoothie
  • 10:30 AM, Coconut Greek Yogurt
  • 12:45 PM, Beef Stew
  • 2:00 PM, Beef Jerky and Cashews
  • 7:00 PM, Banana
  • 7:15 PM, Chicken, Chard and Sweet Potatoes

Workout – Bike Ride – Complete 14.7 miles

Daily Notes – Wind gust where anywhere from 20 to 25 mph and you could tell! There were a few parts of the ride where I thought I could of gotten pushed over from the side. Rides like this feel like you’re trying to ride a bike uphill at the highest gear – a hell of a challenge.

Thursday, Week 1
  • 6:45 AM, Green Smoothie
  • 9:30 AM, Coconut Greek Yogurt
  • 12:00 PM, Chicken Burrito
  • 2:00 PM, Beef Jerky and Cashews
  • 7:00 PM, Fish Sandwich and French Fries
  • 7:30 PM, Old Fashioned Cocktail

Workout – Focus T25 Speed 1.0 Alpha – Missed it

Daily Notes – Bike broke during ride on Wednesday so had to run my bike to mechanic after work. One of those days where time just got away from me and didn’t get a workout in. Need to keep an eye on the schedule going forward so not to have more days like this.

Friday, Week 1
  • 7:00 AM, Green Smoothie
  • 11:30 AM, Chicken, Chard and Sweet Potatoes
  • 1:00 PM, Beef Jerky and Cashews
  • 7:30 PM, Chicken, Broccoli and Sweet Potatoes

Workout – Focus T25 Total Body Circuit Alpha – Complete

Daily Notes – I’m not ashamed to say there were several times that I had to take it down a notch and follow the modified workout. Planks are hard enough on their own, but add in side to side planks and it’s a totally different story. Also glad I stuck to the program and ate clean. Friday are one of those days where it’s super easy for me to reach for the comfort food and drinks.

Saturday, Week 1
  • 6:45 AM, Green Smoothie
  • 11:30 AM, Chocolate Milk
  • 12:30 PM, Cesar Salad, Pizza and Craft Beer
  • 4:30 PM, Almond Butter Toast
  • 5:00 PM, Cheerios
  • 7:30 PM, Orange Chicken

Workout – Bike Ride – Complete 25.6 miles

Daily Notes – Ate like a glutton after my bike ride. Made a mistake of not having enough water post workout which I paid for. Have to remember to drink at least a gallon per day if I’m doing a daily workout. Also had a birthday party midday which completely killed my diet for the rest of the day.

Sunday, Week 1
  • 9:00 AM, Green Smoothie
  • 9:30 AM, Trail Mix
  • 12:15 PM, Chicken, Broccoli and Sweet Potatoes
  • 4:45 PM, Coconut Greek Yogurt, Peanut Butter and Cheese
  • 8:00 PM, Pulled Pork, Broccoli, Sweet Potatoes and Chocolate Pie

Workout – Bike Ride – Complete 14.8 miles

Daily Notes – Worked out first thing in the morning before church, which felt awesome! Afterwards made sure to drink plenty of water and eat a more sensible diet then the day before. Had a dinner party on Sunday night which lead to dessert being in the house. Not sure if this is good or not but after all the workouts didn’t have shame about the pie.

PiYo – Week 1

PiYo – Week 1…Crushed it!

It’s Monday and I am about to enter into Week 2 of PiYo (Note: Beachbody challenges and calendars seem to start on Monday’s…I am sure there is a reason for this, but I don’t know it!). So I wanted to give a little update on what I think so far.

But first, let’s clarify a few things…

  1. PiYo is NOT the only thing I am doing! I do a bootcamp on Saturdays (well, most Saturdays) and I am not planning on giving that up. It is my only “me time” I am guaranteed during the week. It is bliss!
  2. I am not following the PiYo calendar! It has a workout listed 6 days a week, and 1 rest day. We already know that I am doing a different workout on Saturday, and I just might take another day off during the week as a rest day (like I did on Sunday). So instead, I just cross the workout out on the program calendar and move on to the next workout the next time I workout. Simple!

So what do I think…So far, so good!

I did three different workouts (in addition to the Alignment video on day 1): Define Lower Body, Define Upper Body and Sweat.

Seriously if you have ever done yoga or pilates then there is not a whole lot in these workouts to surprise you. They move faster than yoga, and when I say faster I mean you just aren’t holding a pose for very long or you aren’t static in that pose. You will find you are moving from one posture to the next and back again several times over. Most of the moves are squat variations, warrior poses, planks, etc…The entire time Chalene is challenging you to push yourself a little further (sometimes I love/hate her), but it is nice direction to keep this challenging and engaging.

Let’s just say at the time I thought these workouts were no big deal, but daaaaang was I sore after!!!! And I seriously need some work on lengthening out my hammies (like, holy shiz they are tight!). But thankfully I found my old trusty yoga block (life saver) buried in the closet!!! And don’t get me started on the ‘Sweat’ workout! I was literally dripping by the time I was done. So much so my husband told me I better not leave the office smelling like a gym (oops!). I am sure I will be a picture after doing ‘Drench’!

I would say 85% of the moves I have found to be doable at my current state of fitness with 15% being more challenging, a work in progress, or something I modify (note: I was active before going into this). But I have been using some of the modifications and they have been great! I have tendonitis in my shoulder that I am rehabbing and a knee that….well…let’s just say it has seen better days. Anyway, it is nice to have an option that provides even lower impact while I work on strengthening these areas. I can see how the modified option would be great for someone with joint issues or someone who is just starting down the fitness journey.
TIP: If you fall into this category, of if you are even new to an at-home workout routine, I find it helpful to preview the program before you do it. I realize not everyone has time for this, but it is really helpful to even just watch it on fast forward to get an idea of what you will be doing so that when you listen to audible cues you have a better sense of what the moves should look like.

HOWEVER, I did NOT the plank jacks or burpees. Even though these were a less intense version than some I have seen (you might need to see the program to get what I mean here), I was TERRIFIED that I would make too much noise and wake up the kiddo!!! Trust me, if I did that I don’t think anyone would be happy! And let’s be honest here…The least happy would probably be my husband…Soooo I stuck to the modified version! Who knows…maybe this is something we can bill up to as home workouts become more of a thing for me…

As it stands now, Week 1 done and the kiddo didn’t wake up once! SUCCESS!!!

PiYo – Day 1

In attempt to get my a@# into gear and gym it up a little more often I have decided to give Beachbody a go.

Frankly with a tiny kiddo at home I find myself getting to the gym only 1-2x week (which is AMAAAAZING!!!! Yay for “me time!”). But let’s get real here. I am a type-A personality with a full-time, demanding job. For me that means I STRESS!!! If I don’t get thine butt to the gym a bit more frequently I start eating like crap, sleeping less (OMG the running checklist never stops going through my head! Why is that a thing?!?!?!), and I develop this sassiness that some might say borders on attitude…I think that is a matter of perspective…but whatever.

Anywho… started looking into home fitness options and of course Beachbody has a ton-o-options and I have done a few of them in the past (hello P90X!) and liked them, so I figured this is a great place to start. So I signed up!

DISCLOSURE: I signed up as a Coach! You can ask me more about that here.

To kick things off I decided to start out with PIYO. PIYO is a combo of Pilates (PI) and Yoga (YO). The workouts are about 20-40minutes and require NO EQUIPMENT. Now normally this is not something that would strike my fancy (I like heavy lifting and bootcamps because they make me feel like a bada@$!), but I decided to go this route for one big reason…

I figured no equipment = less noise. Less noise = lower probability of waking up the kiddo mid workout!!!!

Now if you are a new mom or a mom to young kiddos I am sure you have experienced this before…

You start the home workout video. You get 5 minutes in and are starting to smile to yourself thinking, “Hey! I think this might work” and then it hits…the kid wakes up, needs juice, etc… and then all hell breaks lose. You press pause and just pray that maybe one day soon you will be able to come back and press play again…It is a beautiful dream!

It’s not really that bad…and truthfully my kiddo is getting to the point where he wants to “participate” which is super cute! But frankly, if I can get my fitness on without the interruptions, that is preferable!!!!!

So in addition to the no equipment thing there were some other reasons for the PIYO…
It is a low-impact workout with lots of modifications (I have injuries…this sounds like a great way to ease back into things)

Did I mention it requires NO EQUIPMENT?!?! (I can roll out of bed (and yeah, maybe I slept in my workout clothes), hit the mat and get to it. As I am getting started I figured the less I have to prep means the longer I get to sleep in, and the more likely I am to get thine butt out of bed!)
It is PILATES AND YOGA!!! Lord knows I could use some SERIOUS stretching. Like SERIOUS stretching!

So this morning I got up all excited and did my first PIYO video. Day 1 is all about alignment. They go through a lot of the postures you will be doing in the workouts and take them step by step (knee at this angle, foot here, hips forward, etc…). While this is a slow way to start (and admittedly a bit of a bummer if you are looking to hit it hard right out of the gate) it is really helpful to make sure you are doing things the right way to help 1) increase the effectiveness of the workout and 2) prevent injury. All good things.

And let me tell you my hamstrings were already screaming at me from this intro video!!!

Like I said…serious stretching…

This is a 60 day program (which was a bit scary for me to commit to, but dangit I can do it!). I’ll keep you posted as we get after it.

P.S. Interested in trying PIYO, you can buy it here (<– Coach Link), or you can email me questions here.