Advice on how to lose weight, exercise, be a PHIT momma and all from someone who lost over 110lbs the old school way...smart eating, tough workouts, and good old consistency.
One of my brilliant girls on PNP posted this in our forums today and I HAD TO SHARE!
I had a good chuckle with a co-worker of mine that I've known for years, and we've done Weight Watchers on and off together, walked at lunch together, etc.
She is engaged to a personal trainer and is currently trying to lose some weight before her wedding at the end of the year. Anyhow, we always get together to talk about our fitness and diets and she knew I was starting the Beachbody Home Body Pump program. Anyhow, I told her yesterday that I stepped on the scale and nothing had changed, and I was like "what the heck?"
Then I laughed because, you know, I only started the program THIS WEEK! We both laughed because, like me, she lacks patience when it comes to seeing progress when we start something and we both know how ridiculous it is to look for results just a few days after STARTING a program! I told her that I KNOW BETTER than to step on the scale just a few days after starting but I do it anyway.
That got me thinking about all the things that I "know better than" to do, but I do them anyway. So I thought I'd write them out here. Maybe I should work on stopping these behaviors, since they do NOTHING to help me!
I know better than to...
step on the scale after just a few days of starting a program and expect to see results, but I do it anyway.
step on the scale after a bad food day/weekend, but I do it anyway
do a workout when my body is screaming that it needs to rest, but I do it anyway
go on a binge after making one bad food choice, thinking that I just screwed up my plan so I'll just give in and start over tomorrow allowing myself to eat junk the rest of the night, but I do it anyway
push myself to continue doing something that doesn't allow an injury to heal or makes it worse, but I do it anyway
look at myself naked and only focus on the flaws, and bad talk myself, but I do it anyway
go swimsuit or jeans shopping and think that I will end up in as good of a mood as I left in, but I do it anyway
to look for easy ways to lose weight, but I do it anyway
think that I can eat foods I don't really like and make it a "lifestyle", but I do it anyway
do a half-as*ed workout when I know I should be giving it everything I've got, but I do it anyway
I gotta wonder why I continue to do these things, when I KNOW BETTER. Is it sabotaging myself? Is it to purposefully make myself feel bad so that I have an excuse to continue bad behaviors or choices? I'm not really sure. But, I think I'm going to make a more conscious effort to stop doing these things that I know better than to do.
I just thought this was like all of us. Who hasn't done all or most of these things? I still do them!
If you ask me we get into the habit of these behaviors and we do them anyway because we don't do the opposite...EVEN WHEN WE DON'T WANT TO. Many times we have to do the opposite and remind ourselves why we are allowing ourselves some love. At first it sounds "stupid" and then eventually it becomes easier, life is easier, and we wonder why we didn't act like this the whole time.
You drink it prior to your workout. I typically drink any pre-workout before starting my workout. If I drink it, hit the treadmill for a 10 min. warm-up it's starting to kick-in during the good part of the workout. You need a 20-min. lead time for the juices to be flowing.
What I Noticed...
I didn't get jittery! That's a huge plus. I've used Jack3d, BSN's products, and a host of others and most get me sort of wired rather than focused. This didn't. I just noticed in the workout I started to feel really into it. The only other product I've drank that was an amazing pre-workout was Evogen but it tastes like medicine. Great effect but expensive ($50 a jar) and a whooping bad taste.
I also noticed I was doing more in the workout. My body is still recovering this week from my Tough Mudder and Half Marathon, but I ran three miles today each mile getting faster. Then I did Les Mills Pump and Burn to work with clients. I used the weight the guys were using in the video but I am pretty strong. (Just know the chest is still weak and it about killed me! LOL). Then I hit shoulders with Tony Horton's One on One Diamond Delts. I made myself stop because I was sort of just into my workouts.
Now, I can't say it was all the EE stuff, but I did notice I was just giddy up to workout.
The other effect is it killed my appetite. Now, this might sound great but I'm a big believer in proper eating post-workout. I had to make myself drink my Shakeology and eat my toast and that's a FIRST. I adore my shakes!!!
A few hours later my appetite came back and, true to form, once it came back it I was really hungry because I ended up underfueld. My advice is to just schedule your post-workout shake and meal an hour or two later if you run into the hungries later because you weren't ready to eat.
What I didn't like...
It isn't a fabulous taste but I have honestly never had one that was. This didn't disappoint me. It was more of an FYI - just drink it because you want a great workout and not a devine liquid experience. It's a lemon-lime flavor. It reminded me of lemonade.
That's my review. I think it's a winner! Ask questions if you got them!
We ran an eight week contest through the holidays at PNP and we had some winners! Believe it or not, my girls proved that you can lose weight and make it through Christmas. And, they also went into the year with some good motivation and support to keep making great things happen.
Our winning team was Jane's Jewels. They didn't have it easy. Lots of unfortunate events struck this team but they hung in there, kept changing their plans to fit their life rather than taking life in the butt, and they supported each other.
Many of them lost weight but most of them learned a lot about who they are and want to be. A few of their comments...
"I finally found a good place, stopped over-thinking and just "doing."
"I learned to not cope with family drama by eating or drinking wine!"
"I was very consistent this holiday season and avoided binges."
Our overall champion was Ms. Emily K!!! She lost 11lbs and 4 inches through Christmas y'all! I have to say, she is one of my best cheerleaders on the site. She is a hard worker hitting a hybrid of Turbo Fire and Chalene Extreme, is a DEVOUT fan of Shakeology, but more than just what she does, she gives back to the community.
Emily really embodies what it takes to lose weight. She is making it a part of her being. Not only does she plan her day but she offers encouragement, advice, shares her ups and downs, and stays dialed into the people who understand her journey.
I can't express to you how important that part of your fatloss is: the support you have around you. Emily makes sure that she is not spending her time with people or things that distract her from her goal. She makes the time for getting her social and personal circle on board.
When I was losing weight and throughout maintenance my KEY factor has been creating a life that breathes the kind of body and mind I want. You want to be positive; cut the drama-llama friends in your life. You want to be healthy and fit; don't keep going to lunch with someone who eats Chinese Buffet every day. It's really a key part of the game and it's one YOU control.
This weekend I took on the biggest challenge of my new found active life: I survived the AZ Tough Mudder on Saturday and the Phoenix Half Marathon on Sunday. For those of you counting, I was .5 miles shy of a marathon but it was harder than that!
It's taken me a couple of days to even process what the event meant to me physically and mentally. I've gone through several races, competitions and training weekends but nothing rocked me like this weekend. Honestly, it is going to be a pivotal point in my life.
While doing the Tough Mudder I was shocked at how I approached things. Believe it or not, I was scared, panicked at times, constantly doubting myself, wondering if I was "too fat" for all this, and feeling so LIKE THE OLD ME.
There are times when I think I've put my old, negative thinking, unconfident person to bed and then I step WILDLY outside my comfort zone and find I still have lots of work to do...mentally.
What really shocked me was that I'm not the over-achiever I "think" I am. It may seem that I defeat a lot of odds but truth be told, I found out at the race I sell myself short. Often I set the bar for myself low enough to win but not high enough to fail.
I've always done events for the glory of just doing it and the last few years I knew deep down it wasn't good enough. When I competed in Figure I knew it was all about the outside and there was no "competing" in that arena for me. I wanted so bad to be better each time, which I probably was, but there was no way to KNOW I was better. It didn't matter anyway. The fulfillment I wanted wasn't going to happen.
This past year as I stopped Figure and moved into running again I've gotten some of my confidence and swagger back. Somehow I lost sight of the fact that there is more to enjoying workouts than what it makes you look like.
This race awakened in me something. I have the desire to push myself harder and set some new goals. As I describe the race day I hope to share some of them with you.
We arrived a couple of hours early to make sure we could get our packets. We marked our foreheads, yes, they write your number on your forehead. It was 39 degrees and we were a little cold. I knew my biggest fear going in was being cold. Boy was I right and wrong at the same time.
They had us climb an eight foot wall just to get to the start line. That was a first for me. I even goose egged my ankle on the first shot. We got an amazing motivational speech. This video is from one of the later heats, but Kathy and were slotted for 9:20am. I wish I could listen to this every morning before a workout and how he kept it so lively I'll never know.
We're off! Running through smoke and just happy to be there. We go through our first Kiss the Mud obstacle where we army crawl through mud under barbwire. I gained 10lbs after that. I remember telling Kathy we train next time running with ankle weights and weighted vests.
The next awful obstacle was the Artic Enema. Think of one of those long, construction style dumpsters. They build a barbwire wall in the middle, leave a little opening in the bottom, then fill the sucker with ICE and GREEN WATER. I seriously felt panic when I came out of the water. We just jumped out as far we could. I literally lost my breath when I came out and still had to get under the wall, swim to the wall, and climb out. This picture shows how awesome it was.
A few obstacles later we had to jump these big stacks of hay with a big gulley in between. I was scared. until this race I didn't realize I was so scared of JUMPING over heights. Being high isn't anything. Leaps of faith ARE HUGE. This is where I limited myself. Both times we had these types of things I didn't jump all of them. I ended up jumping down in the hole and climbing my way out. I'm a good climber but I'm also chicken-shit about face plants, missing my footing, and basically my mind got the best of me. At times I let myself talk ME into "at least doing something" and we touched on that yesterday. :)
Twice we had to go through obstacles where they shock you. The first is the Electric Eel. You crawl on under live electrical wires in water getting shocked. It feels like someone punching you from the inside with a slight tinge. At the end they somehow juice you extra because by the end of the crawl I was scrambling from getting shocked over and over again. It leaves you sort of twitchy.
The second shock is Electroshock Therapy. Two options: crawl face high through mud to avoid the volts or run like a crazy person hoping to make it. No one gets to the end. This video shows how stupid some were until they figured out to just get the F down. Chris told us "just start crawling and you'll make it." We listened!
My biggest regret is I didn't try one event. I walked around it but Kathy took it on and conquered it! I was proud of her and proud to know that one day I'm going to get up to the top of that one.
The last awful obstacle that scared the crap out of me was walk the plank. You jump off a 15 ft high bridge into a greed, icy cold bath and swim out. I almost threw up but said if you just step off you can't turn back. I did it and cried a tad when I got out. That's how bad the jump and the cold swimming as if drowning got to me.
All in all, 29 obstacles, 4:45 minutes, two Gu's, lots of laughs, and then another 13.1 miles the next day I can say this was a pivotal and one of the best weekends of my life. I learned a lot about me. I'm not where I want to be but I'm no longer afraid to challenge myself to go beyond what I have believed in myself.
This year I plan to do two more of these and I'm setting some new running and personal goals. I've got several half marathons to do, some PR's to set, and a couple of personal goals I'm keeping to myself for now. It's going to be a great year and I can't wait to surprise myself AND to maybe even fail because I'm reaching so high.
Before I close, I want to thank a few people. Kathy who made this weekend so special. I told Chris there is no one I think would've been a better partner. You inspire me with the way you approach these things. I want to have the I can do it attitude you displayed. You are a special girl and I'm so happy we've gotten to know each other better this year.
Chris, my love, who gets me, understands me, follows me around to these things, and is my biggest cheerleader. All that I am today I owe to you. Your love is what fills the holes when I don't have enough self-love to do it.
Jane. My sweet Jane. You have been to the majority of my major life moments and cheered, organized, took pictures, counseled, and just been there. You are a dear friend who was meant to be in my life. I know you have no interest in the getting muddy but we've got that Goofy to think about!
We had a PNP girl call herself out today in the forums today because she's tired of avoiding her Insanity workouts for Wii Biggest Loser. Is there anything wrong with those workouts? No. But if you know in your heart you CAN do Insanity and are just plugging in a workout that's not challenging you to do something then YEP...we got a problem.
Often I hear people under workout all the time. It's most common with people who had to find their fitness. They were once really overweight or never really worked out hard. In the early stages ANY workout is an accomplishment because you weren't doing jack to begin with.
Then you get fitter, lose some weight, and put in some half-assed workouts that don't get you where you want to go but you are STILL THINKING ANYTHING is better than nothing.
There are aspects to losing weight that can be easy and others that are hard. If you don't feel like you are working hard to lose weight you AREN'T. It's not just workouts but all the other areas, too. Most people think the hard part of dieting is being HUNGRY. I'm just telling everyone that's the least of your worries. If you are that hungry you are probably dieting wrong and need to comment here for some help.
What's hard is the LIFESTYLE and WORK involved. Yes, you need to do these things most of your life to lose weight and KEEP IT OFF:
1. Sweat a lot, breathe hard, and lift heavy stuff when you exercise. If you are on the phone, chatting with pals, or wearing a smile in MOST of your workouts then quit bitching you aren't losing weight.
2. Fix your own food. I'd love to put everyone on a fun-food diet with shiny wrappers, waitresses and boxes but you're going to be hungry, have low energy, probably catch "food poisoning" more than the average person, and feel as if all you do is work hard for no resutls. The people I know who eat real food and have it prepped on Sunday LOSE WEIGHT!
3. Say NO to the crap you know you are signing up for to avoid steps 1 and 2. Don't tell me you don't have time to do 1 and 2 but you sit on your butt during your kids practices (last I looked you parked your car somewhere and could walk the parking lot or something), go to movies, watch TV, go out to dinner with friends, etc. There's nothing wrong with having a life if you have one to live! Until 1 and 2 is done you haven't taken care of your business to afford luxuries.
And yes, socializing and such is a luxury. When you skip exercise and don't make time to eat right you are bouncing a check! You are over-drawing yourself. That's time you don't have right now.
No more half-assed efforts, ladies. YOU deserve better. Doing something is what every single person in the world should do to live...not to lose weight.
Oh and I have a good rule of thumb for when it's time to "just do something."
You better be in the new stages of getting started.
You only "do soemthing" 1-2 x's a month to avoid skipping a workout (notice not weekly)
Just an observation and I'm sure some of you will totally disagree with me but here it goes.
I hear and read a lot about moms making cookies, sweet breads, and other goodies for the "family" and then end up eating more of it themselves than the family does. Often they are doing "clean up" duty. This is simply when everyone else quit eating your homemade goodies and you eat it up at a weak moment in the name of it "needing to be eaten."
It sort of drives me crazy, actually.
Would it kill you to throw away a few servings that no one else WANTED?
Would it be so bad to just not make that stuff anymore unless it was a special occassion?
Honestly, so many of you tell me a host of excuses...
"My kids won't eat healthy."
"I gotta watch my kids or they are eating sweets instead of good snacks I have available."
"My family insists on having all these things I can't control myself around."
And so on.
Well, let me ask you this? Are you telling me that if YOU can't say no to the homemade baked goods, sugar cereals, cookies, and ice cream that your kids should be more enlightened that YOU??? Hmmm...I wonder where junior learned to mindlessly snack on junk?
And, I would bet that when you were grabbing a cookie or two here and there you, too, had fresh fruits and vegetables just begging to be eaten.
Oh, as far as demanding spouses and kids, have you ever just tried to FORGET to get a few of the things they "need" each week since you probably do the bulk of the shopping? Start with that crap you can't handle. Maybe if they only have some better options to choose from you can get them on board over time.
I totally believe in a time and place for goodies.
We made cookies this year for Christmas (TWICE!). I never bake anything but healthy stuff we can all eat but there are a few times a year I do it. You know what? Because it's special I don't have a problem controlling myself. The process becomes fun instead of the eating being a part of frustration or habit.
I keep a bowl of Halloween Candy put away for when Logan wants a piece (nice and small pieces and I only keep the stuff I don't like). At Valentine's Day and Easter I throw out the old and put in the new. Yep, out of sight out of mind for him and we never eat all of our candy!
We have treats here but they are REALLY limited because I've taught Logan that he needs to enjoy his healthy foods! Just like Graham Crackers...for special oatmeal I make his regular plain oats with berries, a little plain Kefir, tbsp of Chia Seeds, and then crunch up one sheet of Graham Cracker as a cookie type treat. He thinks that is awesome and calls it cookie breakfast. Guess what? We don't even do that daily!
I have friends who keep a cookie bowl and such and I think moderation is fine. But, unless your kids are eating healthy and you all can practice self-control, then evaluate your motivations to have those things so readily available. If the cookies are for the kids then they should be for the kids. If momma is still digging in a cookie jar and bitching about her self-control - get real.
Like anything, it won't happen overnight but each week when you are re-loading the kitchen think about something that tripped you up last week and don't make it or buy it. When you girls are complaining about stuff you "ate" that was "bad" I'm more shocked that you were willing to put it in your kids body. Not everything but sometimes I'm worried you get upset about the wrong thing!
And, just to give myself a little promo spot...Shakeology is a great way to avoid junk and kids like it! I have several clients whose kids do not eat very healthy and this fills a nutritional hole for them while giving them something treaty to have while weaning off the junk. Check it out!
My private PNP members are lucky enough to follow my private journal where I get deep into my personal journey through weight loss and maintenance. Currently, I'm in therapy to learn more about myself and resolve some stinking-thinking that I have found most women have and don't talk ENOUGH about. In my journal, people thank me for telling my story because it sounds just like them!
This week I discussed how I am redefining two areas of my life: the love of racing and sports and the fear of eating and living outside a "diet" life.
I have such a high unrealistic body image standard for myself even though I know my body is just not made that way. My remaining loose skin and shorter legs are not going to change.
And, before someone jumps in here telling me to give my legs a chance you need to go BACK and read my whole blog! I have been maintaining and building muscle for SIX YEARS, had a lower body lift two years ago, and worked harder since to change it.
I can CONFIDENTLY say it's time to deal with things with a new perspective! Besides, regardless if I'm not looking like my perfect image, I want more out of life than to keep "dieting" and start "fueling" to be the sports enthusiast I am. I want to eat my food because it's good for me and not expect it to change how I look. If it changes me, let it make me faster and do a pull-up!
With that said, a wonderful member of my team posted some words in my journal. I thought we could all benefit from Emily Y's wisdom. She "rambled" the following as a re-defining of the perfect body...
The perfect body...can pull itself up a cliff if it falls while out hiking.
The perfect body...can grab her child and run (easily) if someone is chasing them.
The perfect body...feeds the mind by reading and educating herself.
The perfect body...gets out of bed and doesn't feel stiff and in pain because the perfect body is flexible and taken care of.
The perfect body...functions well because it is fed well.
I AM all of these things. I am also...
Loved by the man of my dreams.
Surrounded by women of faith and strength with the same healthy attitude toward life.
Starting to see the perfect body is more a feeling than a reflection. When you value the right things with your body...what it can do...a lot of things fall into place.
There's nothing wrong with wanting to improve how you look. There's nothing wrong for me to want to look better, make improvements, and such. It's just that until I'm happy now I won't be happy any different. I've been thinner and bigger and the weight never changed my feelings.
When I did things that made me happy, read books about being better, and focused on surrounding myself with positivity I was excited with life and saw myself beautiful. Guess what? I'm on the path to doing those things again and it's working. And once I'm happy I'm sure my body will look and feel just fine.
I see women all day want the "lifestyle" to kick in RIGHT NOW so that losing weight and exercising is easy for them. They spend countless hours wishing it to be easy when that is not going to happen.
In fact, I spoke with someone last week about the concept of "does it ever get easy?" Me and my most successful girls do develop an auto-pilot mode with food prep, making a healthy choice, and doing workouts; but only in terms that they aren't still learning. The motivation, the temptations, the lure of food pushers never goes away and THAT STUFF makes it a daily battle.
Scott Abel wrote...
"What is the true reality of process? It is to stop thinking in linear terms. You need to be mentally and emotionally prepared to do the hard work required – and yet still be mature enough to accept there maybe frustration and disappointment along the way as well. There is nothing “real” to be gained from claiming victory over walking a well-paved road that has no obstacles."
Why do you read my blog? Why do you join www.phit-n-phat.com? Why do you want me to be your Beachbody Coach? What makes YOU feel like I can help you?
I can tell you this...it ain't because I come on here telling you how easy I had it. I was 250lbs and started with walking when I was so embarrased to even be in the gym.
You like me because I had to get knocked on my ass a lot but figured out a way to get back up. You follow me in therapy, read my struggles with self-acceptance, watch me portion out food and keep peanut butter out of the house because six years later I still want to eat like the "old me."
Face it! What makes me real to you is I AM YOU!
Most races the first few YEARS of my weightloss journey I was in last place. DEAD LAST PLACE with women in their 50's, 60's and 70's kicking my butt. I competed in figure with loose skin so bad I had to tape it down inside the suit, try to cover scar lines from body lift surgery, and do it knowing there were only a few people in the audience who knew my story. Everyone else probably thought I forgot to diet.
Without all these things I wouldn't be who I am today. Most importantly, if things came easy I wouldn't try to keep reaching higher and reaching out further to you.
I thought about my journey and how far I have come a lot this weekend. It's taught me to look for the tough spots and face them versus hide from them. I learned it's OK to cut things out of your life that are toxic to your body. You'll survive and probably be better for it. It showed me how to prepare and plan because you never know what life will throw at you. Without years of knowing how food can kill and heal, I doubt I would have the appreciation to know how much a healthy diet can help/heal my little Logan.
And, then this weekend I had a monumental moment for me. When I started with my simple walks and trying to get healthy, my dear friend Laurie who was a lifetime runner got me to do some races. My first 5K took me 52 minutes while she was well under 30. We walked a half marathon together when she could easily run one.
We did so many races and training sessions "together" meaning we met up, chatted, and start our runs. I always was way behind but we called each other at the end to say "we're done and a psycho didn't get us!" At races, she would wait around at the finish for at least an hour so I always had someone there smiling and cheering for me. Many times when the crowds were gone and the finish line being torn down.
I've blogged it in the past, but without her I know I wouldn't be here. My self-esteem didn't have it at the time to go out on my own. I had to have someone believing in me when I didn't. My husband covered the home base of self-esteem, but Laurie got me believing I was an athlete when I looked and performed like anything but. I KNOW now athletes come in all shapes, sizes, and ages but back then I just felt fat, slow, and like everyone was looking at me thinking "why are you here?"
This weekend, for the first time ever, we met for a long run of 7 miles. We ran TOGETHER and mean the whole way. I even was able to talk. A couple of hills I had to say I'll finish at the top but I was so proud and amazed at far I've come. My heart rate on one hill WAS THE SAME as it was when we would walk for my first half-marathon. No kidding! It was high but I was running with my oldest and dearest friend!!! She's still faster but now I feel like I can give something back to her with company, accountability for the runs, and just laughs.
It never escapes me each time I run that route with Laurie, my husband, or by myself all the times I was out there the last six years at different stages. I am still not the fastest and barely just average , but there's such a sense of pride in knowing I had to claw my way every step.
When it comes to workouts I've had to do every modification in the book like lift only my arms when others had weights or do pushups against a wall because it hurt to get on my knees. I've walked/jogged, started races early to make sure I can finish, and refused to eat out for months when I knew I would blow it and scared it would be the ONE time I couldn't get back on track.
Losing weight, keeping it off, and finding the desire to workout is tough. Still is. Many days I want to eat crap and take a nap. Most of the time I don't; sometimes I do. I've learned that it's OK to not be your best at any point in the journey. When you aren't your best you truly learn how to get better the next time if you stop long enough to appreciate the chance.
And, that's one reason I also do the Beachbody coaching now, along with my near and dear PNP community. BB believes you inspire others MORE when you have a story to tell and can work WITH people - side by side. I've been fortunate enough to take my struggles, keep working on them with dear friends, family, and clients, and then have PNP and Beachbody to reach the next Corinne. Regardless of where you are take the time to know you have it in you just like I did to change your life and others. Embrace those mistakes and obstacles and make them a part of your story. And if you decide you want influence the next person I'll be here to help.
I love Under Armour and I love the message this commercial sends for the weekend. WE MUST PROTECT THIS HOUSE!
Just like in Linda Spangle's book "100 Days to Weightloss", we must protect our lifestyle!
“ No one will ever care as much about your diet plan as you. So it’s your job to prevent people or events from pulling you off track. Instead of depending on others to help you be successful with your diet, make a commitment that YOU will protect your program at all costs.
Watch for ways to recognize and avoid situations that might cause you to weaken. Rather than assume you’ll be able to resist your mom’s apple pie or the potluck casseroles at work, don’t put yourself in the situation where you’ll have to test your willpower.”
There will always be times and situations in life where people and events are going to put food in your face and steal your time to exercise. It's YOUR job to fend this off; they don't need to change but you certainly do.
Linda suggests that a good tool to use in social situations is to postpone eating or make people think you aren’t ready for food yet. She suggests sidestepping the food pusher by using these phrases:
“Not just yet... I’m going to wait a little while.”
“I've already eaten.”
Or “I have to go to another event, so I plan to wait and eat there.”
“My doctor said . . . ”
My personal favorite..."My trainer has me on a specific healthy meal plan." If they don't like it - have them call me. :) I looooovvveee to talk to possible sabateurs. No one gets by the Queen.
Keep saying it, keep believing it, practice it, and do it all with a SMILE ON THY FACE. If you look thrilled with your choices and lifestyle they will believe you...and maybe you will believe in yourself more to PROTECT YOUR HOUSE!
Oh and one more tip! No one said you have to sleep in on the weekend. If you have "busy" weekends get your butt out of bed like the rest of us and move early. If you are reading my blog you are probably out of high school and college. The life you want is the body you are willing to work for.
Y'all have a fit, healthy, movement filled weekend!
Wow...I am! I did P90X2 Plyocide yesterday and my legs are SORE. Many of my new challengers for the Beachbody and PNP programs are going to experience Delayed Onset Muscle Soreness (DOMS) for the next couple of weeks.
For people new to their program or just starting out I want to let you know it is NORMAL! This is what fit people when they challenge their muscles. You WILL be a more sore in the beginning but after a couple of weeks of training you will find the soreness is mild compared to wanting to rip a toilet paper holder off the wall when you get off the potty. That's about how I feel today, anyway!
I pulled an article from WebMD for you girls who want to understand more about it, why, and how to help it.
My best advice is this:
1. Drink water. Get in that gallon a day because muscles need water to repair. The more hydrated you are the faster the soreness will go away.
2. MOVE! Don't wuss out on your next workout. Keep working through your plan. I design mine to not work the same areas so moving will shuttle some blood to the sore muscles and make you stronger and less sore FASTER.
3. A nice epsom salt bath is relaxing and will help a lot!
4. Ibuprofen can lessen the soreness so feel free to take some if it's something you can take.
So, keep smiling, keep hugging, enjoy your soreness because you EARNED it, AND KEEP MOVING!
