How come it's so easy???

I was so excited for this update for the past week but when I sat down to write it, BAM writer's block!

Why is it so easy to be negative, focus on the wrongs or could of, would have, should have? It is a sad reality that we are so wired to notice the negative and completely ignore all the POSITIVE!




I am happy to report I have turned a corner and been rejuvenated. For the past 3 weeks I have been adjusting my eating habits for the better. I know I have mentioned this before but this time I am practicing what I preach and actually being honest with myself. Instead doing a designer diet and focusing on drastic changes that I will be unable to sustain, I am taking the knowledge I do know and educating myself on the words of advice from people (my sister, 4 Hour Body and Body Rock) I  believe in. 
A small recap of the changes I promised to make and am sticking to after coming out of my personal denial:
BREAKFAST NO SUGAR, LOTS OF PROTEIN
SUPER FOODS NUTRIENT RICH FOOD FILLS MY PLATE
NO WHITE NO PROCESSED OR REFINED ANYTHING
EATING REGULAR EATING 3-5 MEALS A DAY, NO HUNGER NO SNACKING
I began following a very basic diet that seems very strict but figured out how to feed myself by focusing on health over taste, lean protein, veggies and lentils and that was it. I learned to be creative with spices and combination. From there I realized I was adding a lot of unnecessary snacking, cheese and oils, I wasn't previously holding myself accountable for. I feel satisfied, healthy and happy. I feel strong and encouraged that I have finally gained control of my perception vs. the reality. 

I LOVE MY WORKOUTS! 
They are a part of my daily life and I enjoy them more then sitting down and watching a favorite TV show or drinking a beer. If you are having a hard time getting motivated or staying motivated, these are some things that help me keep going...
#1 I have a workout partner. Even on days we don't workout together, I am so competitive that I  will workout alone to either encourage her or to rub it in her face (that's just me)
#2 Find what works for you, classes, running alone, home vs. gym, training for a event. Variety is awesome and trying enough things you are bound to find one that sticks.
#3 I love buying a new pair of shoes, workout pants, etc. when the other ones are feeling broken down.
I am getting excited to find a new bikini for this summer I have earned it! On that note...

PRAY FOR SUMMER! These "surprise" it snowed 3 feet storms are 
over rated!
 

 

 Happy 3 Month Anniversary!

Yes for anyone who is counting I am officially 29 and 1/4 and if you are reading this you probably haven't glorified or announced a 1/4 birthday since you were 5... Thankfully I am HAPPY and SATISFIED with the progress I have made and where I am headed, 3 month after beginning this journey. Thank you all for your words of encouragement! I love hearing from all of you who are following, it truly helps keep me motivated and driven. I hope I am giving you some encouragement in return! I have been slacking on any hard data or photos but I am hoping to catch up with those soon.

Denial is Painful...

Please excuse my lack of updates and motivation...
But I have been in a painful place called, Denial in the country of Resistance. I am about to hit my 3 month mark on my journey and I already hit a plateau, WTF!  I continue my workouts but notice I don't have the drive or the dripping of sweat I used to, my endurance grows and I feel stronger but I am not noticing a whole lot of change in my appearance. Based on the effort I am putting in I don't feel like I am being unrealistic but am I being honest???


Last Friday after a night of work and a 
DELICIOUS margarita, I got home and the frustration and disappointment set it. I reflected on my margarita and thought after all the hard work I put in am I just canceling one out for the other???

Now this is a stupid question because the answer is YES, it has always been YES, I have always known it was YES but typical me I thought I could ignore the reality...

In the last 10 years PS(post sports) I have been trying to figure out this whole health, diet and exercise thing and I have done a lot of reading. Health magazines, creepy diets, healthy diet habit, "Eat this, Not that", blah blah blah. The issue for me was easy I LOVE food and good food too so those readings did not apply to me. Unfortunately this day in age the target market for this educational material is for the "fast food nation" and those looking to lose 30+ lbs. Therefore the information falls on deaf ears: don't eat a Big Mac, eat a McChicken or cut back from three sodas to cut 600 empty calories or a routine that claims lifting 3lbs weights for 3 set will give you sexy toned arms.

None of this applies to me I don't eat fast food, junk food, fake food, whatever you want to call it plus I am not sedentary there for encouragement of minimal effort is not gonna cut it for me. What about me, where do I fit in???



That Friday night I did some real reading and real learning with less denial and resistance. I was able to reflect and acknowledge that despite not having a traditional junk food diet I needed to ADJUST mine or else I would keep spinning my wheels. I sorted out the gimmicks, sales pitches and found answers that will help ME. 
But something is missing... The discipline and commitment I have for my workouts need to be applied to my diet. 
So I am taking the first step, admitting I have a problem. Good-bye DENIAL! Next pin pointing the spots of RESISTANCE to help myself make positive changes. 


Needless to say this week has been rough my attitude has been really no bueno, I can't put all the blame on my diet because in the meantime real life is still happening too. But this journey is truly bringing me joy and is an exciting challenge, so this is just another level. So here we go, the honest truth (not just what I want to hear).

+Changes

eating a quality breakfast with good sources of protein everyday
beans with 2-3 meals a day (great source of natural fiber)
eating 3-4 times a day
minimal minimal amounts of cheese and not just minimal for me
no mindless snacking or snacking while I prep a meal (super bad habit)
increasing water intake
making an effort to eat more veggies
cutting back on coffee and switched from half and half to soy creamer(1g sugar)
smaller portions 


Some of my informative literature that prevented "Giving Up"
http://www.bodyrock.tv/2011/02/10/diet-challenge-1-superfoods/
http://www.findyourbodytype.com/ 
http://www.fourhourbody.com/
*I have not purchased any supplements or products based on any of the reading I am trying to just pick out the information that was relevant to me. So read with yourself in mind.


I am embracing these tweaks, reductions, adjustment and efforts. In turn I felt rejuvenated in my workouts this week and was finally able to see the progress I am making but wasn't willing to see before. I am glad this happened now and not in November...

And I can't say it enough, I LOVE LOVE LOVE

BODY ROCK 

It is not just about the workout but the community, the education and once you get into it, it becomes apart of your life and a day without Zuzana and Freddy feels lonely!

Something Old, Something New, Something Borrowed, Nothing Blue!

The past two weeks I have add a couple new tweaks to my routine... Variety is the spice of life!

Old: Two years ago I took my very first Pilates class. I LOVE Pilates, the blend of strength training and fluid stretching is my recipe for a well rounded routine. I had taken some time off from Pilates and I was so grateful to find out my favorite teacher, Gina De Loia is offering an evening class. I am so excited to reincorporate Pilates back into my routine.

New: BREAKFAST! In an effort to start my day off right I am committing to eating within 30 minutes of waking up. Most days I don't have the time to prepare much. I attempt to start my day off with a serving of protein to get me started. When I have not a minute to spare I make sure to eat a serving of cottage cheese. It may not be balanced but it is something.

I don't wanna look like this guy

Another new diet tweak is my cheese intake. In reality I was eating cheese in every meal and as snacks through out the day. I should be a Packers fan!!! I have made the change and so far it is not painful. I am leaving cheese out of the meals I make and no longer snacking on it. I am hoping this will help my efforts...
PS cottage cheese doesn't count.

Borrowed: I recently purchased a book called the 4 Hour Body. The author has put a lot of research behind testing non-traditional methods of diet and exercises. In the diet portion of the book he introduces a strict diet for 6 days and the 7th day is a binging free for all. I can't bring myself to do this freakish diet but he brought up some valid points about food digestion and more efficient ways to digest foods that should be a part of your regular diet. Long story sort he suggests 120 seconds of exercise pre and post cupcake. I have began squeezing in 40 squats prior to eating something I shouldn't and after. Also if I am out and about drinking and eating less then desirable treats, while on a bathroom break I will also do 40 squats. I laugh a little to myself when I am squatting but 2 things, first it makes me stop and think do I really want this x and don't feel like I am sabotaging my efforts.
*Side note; I can't stand this book. The information is very hard to retain or even receive because the author's talent as a writer is that of an attention starved frat boy turned scientist.

All this White Stuff...

No I am not going to talk about white flour, white bread 

or the middle of an Oreo... 

The snow is snowing on top of the snow!

This was my front yard... Yes this is shovel zone but FYI I am 5'5"

I have been pretty much snowed in since Tuesday. Normally I would begin to go stir crazy but I am loving this. When the snow falls at this rate and quantity it creates the most tranquil silence and amazing glow at night. 

So being stuck inside in front of the fire has stoked my inner fire and the fire under my ass. After last weeks low, creative slump, writers block, confectionery stupper, I am back...

I reflected on times when I succeeded at a "diet" and the mind frame I would evoke to get through it. I decided my diet only need minimal  tweaks. I mentioned before that I am not a morning person and I am able to see how it is not just about needing more sleep, I am missing breakfast... I live on 2 cups of coffee for 2-4 hours before I eat. So on to my point, I have been eating breakfast. Wow what a difference also I have been waking up during 6am, 7am and 5am with Kenny.

While being snowed in I ventured to make homemade black beans. Legumes are full of protein and fiber, SUPER FOOD! The ones that come in the can are loaded with sodium, no bueno! Well they turned out great. My breakfast this week has been delicious and keeping me going plus I feel less need to binge, snack or stray during the day. 

Breakfast: 1-3 eggs any style, mixed greens with spinach, black beans, cilantro, tomatoes, squeeze of lemon, a dash of spike.

All SUPER FOODS!

 Workout: yada yada, no biggie, keeping up and pushing myself hard, still Body Rocking

 However the workout of the week is....

Snow Boarding in waist deep powder!!!

I loved every freaking moment of it, the trees, the snow, the thrill, the falls! It was the perfect therapy for winter blues.

Also I have to say the best improvement of this winter compared to last is my new Snow Blower, the Kenny 3000! xoxo

In the Beggining... A re-post!

I am reposting my first blog post... I am using it to remind myself of my commitment and my goals... I will be honest self doubt was my biggest enemy and regret not having more faith in my MISSION. I didn't take a before picture, frankly I had the camera in hand but was mortified to push the button, also I didn't take measurements. However I do feel I avoided these steps because I had tried them before and I had failed.... Two months in that is not the case, I am happy to report I was lost a legitimate 10 lbs, my clothes fit better and my muscles are more defined!

I took a picture a couple weeks ago I am brave enough to share... I am still coveting the "before" photo from this summer!

Thank you everyone for the love and support, I hope you are setting goals with me. Also I have to give credit of my butt kicking routines to 
Body Rock TV , if you haven't checked it out you are missing out!



Nov. 11, 2011





Feb 4, 2011



*** Please Keep Me Motivated and 

"Follow" Me on My Journey***

It's easy just sign in to a google or yahoo account!

This is the post that started it all...
So I recently celebrated my 29th birthday. It was a little scary but a awesome opportunity for me to reflect on my 20's and they have been nothing short of amazing! However I noticed I am "a li'l full of shit" not when it come to my commitments to my family, friends and work but when it comes to myself. I make commitments, goals and promises to myself that I flake on about as quickly as I made them and I have been okay with that until now! I think women are especially prone to this and I am sure you can relate... So I am choosing to make a commitment to myself but to help change my pattern I am going to put it out in public. I am asking for support from all the people I am blessed with but in return I would like to give my support on your journey too.
My incredible 20's (and teen years) are now nicely reflected when I wear a bikini, not the worst but not the best. So my mission will be to reverse, recover, and remove the evidence of all my great adventures for my body! I know most of us have spoken about our diets, exercise and motivation while drinking cocktails and eating cheese. Now don't fret by no means am I suggesting getting rid of those traditions. I just think we could all use the extra support, motivation and a sounding board. 
Hopefully this little community will encourage all of us in not only our fitness goals but wherever one of us may feel like we have been neglecting.
Obviously there are a million and one ways to pursue our ideal selves and what works for one person may not for another. I am hoping this community will become a place to give motivation, variety and support not matter what means you may be using.
I am excited about some of the resources I have and love learning what maybe working for you. So that being said lets do this, so we can be some bad ass bitches!

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<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;"><strong>I am reposting my <span style="font-size: large;">first</span> blog post... I am using it to remind myself of my <span style="font-size: large;">commiment</span> and my <span style="font-size: large;">goals</span>... I will be honest self doubt was my biggest <span style="font-size: large;">enemy</span> and regrete not having more <span style="font-size: large;">faith</span> in my <span style="font-size: large;">MISSION</span>. I didn't take a before picture, frankly I had the camera in hand but was mortified to push the button, also I didn't take measurements. However I do feel I avoided these steps because I had tried them before and I had <span style="font-size: large;">failed</span>.... Two months in that is not the case, I am <span style="font-size: x-large;">happy</span> to report I was lost a legitimate 10 lbs, my clothes fit better and my <span style="font-size: large;">muscles</span> are more defined!</strong></span></div>
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<span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;"><strong>I took a picture a couple weeks ago I am brave enough to share... I am still coveting the "before" photo from this <span style="font-size: large;">summer</span>!</strong></span></div>
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<strong><span style="color: #38761d; font-family: Arial;">Thank you everyone for the love and support, I hope you are setting goals with me. Also I have to give credit of my butt kicking rountines to <a href="http://www.bodyrock.tv/%22%3EBody Rock TV</a>&nbsp;, if you haven't checked it out you are missing out!</span></strong></div>
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<tr><td class="tr-caption" style="text-align: center;">Nov. 11, 2011
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<tr><td class="tr-caption" style="text-align: center;">Feb 4, 2011</td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">This is the post that started it all...</span>
<span style="font-family: Arial, Helvetica, sans-serif;">So I recently celebrated my 29th birthday. It was a little scary but a awesome opportunity for me to reflect on my 20's and they have been nothing short of amazing! However I noticed I am "a li'l full of shit" not when it come to my commitments to my family, friends and work but when it comes to myself. I make commitments, goals and promises to myself that I flake on about as quickly as I made them and I have been okay with that until now! I think women are especially prone to this and I am sure you can relate... So I am choosing to make a commitment to myself but to help change my pattern I am going to put it out in public. I am asking for support from all the people I am blessed with but in return I would like to give my support on your journey too.</span>
<span style="font-family: Arial, Helvetica, sans-serif;">My incredible 20's (and teen years) are now nicely reflected when I wear a bikini, not the worst but not the best. So my mission will be to reverse, recover, and remove the evidence of all my great adventures for my body! I know most of us have spoken about our diets, exercise and motivation while drinking cocktails and eating cheese. Now don't fret by no means am I suggesting getting rid of those traditions. I just think we could all use the extra support, motivation and a sounding board.&nbsp; </span>
<span style="font-family: Arial, Helvetica, sans-serif;">Hopefully this little community will encourage all of us in not only our fitness goals but wherever one of us may feel like we have been neglecting. </span>
<span style="font-family: Arial, Helvetica, sans-serif;">Obviously there are a million and one ways to pursue our ideal selves and what works for one person may not for another. I am hoping this community will become a place to give motivation, variety and support not matter what means you may be using.</span>
<span style="font-family: Arial, Helvetica, sans-serif;">I am excited about some of the resources I have and love learning what maybe working for you. So that being said lets do this, so we can be some bad ass bitches!</span>

Nutritional Bite for the Week...

In honor of my diet insanity this week I am trying to reel myself back to reality. I can't seem to feed myself anything remotely healthy or green, therefore I am highlighting Super Foods! No I am not talking about Odwalla's "Super Food" that packs 600 calories into a bottle by disguising thick pulpy fruit juice  in a murky green to make you think it is good for you. Nor I am I suggesting you contribute to robbing Brazil of it's precious Acai berry for $7 per serving. No gimmicks just healthy foods that will provide great benefits, they will fit into any budget and can be found in any store. Super Food should be included in every meal and snack. These food are nutrient rich and help satisfy hunger and sustain you longer, that is just the beginning...


Protein – lean red meat, salmon, eggs, low fat plain yogurt (some Greek brands have 20+ grams of protein), black beans, tofu/tempeh , kidney beans, low fat cottage cheese, chicken breasts, turkey breasts, protein supplements (check for sugars)
Veggies and Fruits – spinach, tomatoes, broccoli, cabbage, cauliflower, oranges, mixed berries, lettuce, bananas, grapefruits, cucumbers, kale, collards,
Carbs and Fiber – mixed beans, quinoa, whole oats, amaranth
Good Fats* – mixed nuts, avocados, extra virgin olive oil, fish oil, flax seeds (ground), coconut milk
* watch your portion control here, these foods are very dense in calories and easy to over do it

Drinks – green tea, coffee, H2O
I am not educated enough to promote any other drinks however drinks can be a diet sabotage so check your labels avoid high sugar content (fructose, sucrose, high fructose corn syrup, agave nectar, honey, can juice) they are additives that tack on extra calories.