Phit-N-Phat...Making Fitness and Weightloss a Lifestyle

Do You Need Exercise Accountability?

Losing weight is hard enough, but add onto that trainers like me who actually expect you to go from the couch to exercising on a consistent basis makes some people think we must be smoking dope. I understand it because when I weighed 250lbs exercise sucked. It hurt, I was always sore, I didn't like making time for it, and for years and years I saw myself find ANY REASON to quit.

I was obese for a long time. From nine until thirty I weighed anywhere from 175lbs to 250lbs. There were times I got my act together for a bit. But, it seemed it never took long for me to...

Get sick - fall off the wagon.
Work late one night - three weeks before I thought about the gym.
Someone "need me" in their moment of crisis - dinner out and bam - why try after a plate of nachos.
My kid not feeling me being away - I'm a mom and he needs me so another couple of months of half-assed efforts.

I finally decided to do something about it and started exercising. Granted, my only accountability seven years ago was crying to my husband in a bad moment "I have to do this." My life was miserable and I was not a good mom or wife feeling drained, tired, lazy, and bad about myself.

My husband is the kind of man who stepped UP and said, "I will watch Logan (after a long day at work), you NEED this." This makes me one blessed girl.

I'm not a superwoman but timing just happened to be right for me. For most people it doesn't work that way. You aren't strong enough to MAKE YOURSELF do it. Hell, I had years and years I wasn't strong enough.

Looking at the women I work with now on Phit-N-Phat.com and the Happy Healthy Holy Ladies at our school, I see all kinds of terrific accountability measures being put in place. I LOVE IT. They have things I didn't have but was fortunate enough to overcome.

Texting
On PNP my private clients really get to know and support each other as "online friends." We have one challenge group this month called the Five Times a Week Exercisers. They've committed to showing up and getting their workouts done. It's so cute how they decided to start a morning text chain. Each person has a buddy and when you get your text it's virtural go TIME. They meet back in the forums later to report what they did. I LOVE READING their cheering each other on to fat loss glory!

Friends Doing Contests
I am co-leading a Biggest Loser challenge of nearly 50 women at our school and church. Many are walking their first half-marathon at the end of the contest. Led by me, they rely on each to show up for training and my motivational speech and lesson each week.

When they pass each other in the hall they have lots of eyes and voices keeping them focused on their goals. It's been a beauitful thing to watch as we progress together to month two. It all started because one teacher, my friend Jennie, cared enough about them to ask me if I could help. 

Challenge Groups
Each month I lead Facebook Challenge Groups for Beachbody clients of mine. They all work together, post motivation, and have a coach like me to get them moving and answering their training and nutrition questions.

I also lead small groups of people who have 8-10 friends who all want to lose weight and don't know where to start. Well, I do, and if you have the friends, I have the time and Beachbody videos  and plans y'all can all use TOGETHER. 

And, I think that's the key in this day and age. There are so many ways to find and get accountability. If you look around and don't have it in your "real" life you can find it online. But, sometimes it is right in front of your face. The question is are you willing to use it?

Always feel free to post questions or ask me to help you lead your small groups. I've got ways. Muwahahahah!!!! We just have to find the one that you can use. 

 

DOMS - Are You Sore Yet?

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!

Exercise and Eat Right...When You DON'T FEEL LIKE IT

I have a good friend and PNP chica who is going through the "100 Days to Weightloss". Luckily, she is sharing daily what she is learning in one of our weightloss teams. This allows others on her team learn and gives me good ideas on what to talk about here on the blog!

Today, Linda Spangle, discusses doing stuff when you don't feel like it. I'll share with you Tracey's post and then tell you how I "roll" through keeping my 100+ pounds off.

" ....Committed means do it anyway.  You don't usually wait until you feel like going to work. You just go. The same thing is true for visiting your mother or chaning dirty diapers. Because you consider these things to be important, you do them regardless of how you feel at the moment.

In the same way, you don't have to feel like working on your weight-loss plan to stick with your program.  To improve your commitment, learn to focus on you actions, not just your feelings.  On days you're not in the mood for exercising or eating right, tell yourself to do it anyway..."

The next statements  are some of  my most favourites of her entire book.  I absolutley love this:

" Each day, take a few steps that will move you forward, even if you don't feel like it.  Remember that when you're truly committed, you do it anyway."

I have to be honest, there are lots of times I don't want live my lifestyle. Here I am six years (almost seven!!!) and I still want Mc Donald's, french fries, a buffet, nachos, to skip workouts, and say screw it let's just go out to eat tonight.

Being healthy and fit has it's rewards but they are EARNED. If you ever think being thin is easy you are wrong or you have freaky genetics. On Sundays I would love to lay on the couch, read, watch TV, take a nap, and just chill out. If I did that I wouldn't have healthy food for me or my family all week. I do food prep because I know it's what I HAVE TO DO if I don't want to go back to being ashamed of myself.

I also workout most days of the weeks. Most days I am a tired mom who wants to just catch up my online business and skip workouts. But, I also know that I would miss out on races, experiences with awesome clients all over the country, and I would go back to the tired, out of shape mom who can't play with her kid.

So, don't set yourself up for mental failure when you have days it's not just a ton-o-fun. You are going to have plenty of times where you slap on the big girl panties, workout when you are exhausted, and eat stuff you don't feel like eating.

Just like tonight, I felt like a cheeseburger but ate my planned meal of steak, green beans, and sweet potato. It wasn't bad but it sho' wasn't a cheeseburger. But, I'm not hungry and not feeling gross because I couldn't stick to my plans this week.

The sooner you accept that it's not easy I can assure you it somehow gets easier.

How To Order P90X2

Here is information for the new P90X2. I bet some Queen is going to be doing this program at the start of the new year so if you think you will be ready - pre-order is ON. You can pre-order through me and you will not be billed until the product ships in December! Please be sure I am set up as your coach when ordering. If not, let me know BEFORE ordering and we will fix it! Use the coach name Corinne Crabtree and my screen name is phitnphat.

 

What Experience Do I Need?
You need to have completed a cycle of P90X, Insanity or Asylum, Turbo Fire, or one of my PNP schedules that is plyo heavy. This is an athletic style workout and your fitness level should be intermediate to advanced.

I also recommend that if you have joint problems you make sure you can handle one of the other systems FIRST. If you had trouble with knees in one of those videos I advise you not to order this one. I know many of you will want to a do a New Year challenge with me and I promise if you can't do this one we will find something you CAN DO!

  

What Do I Get By Ordering Now?
1. Free Shipping (Up to $45.00 in savings on your product.)
2. 2 Free Workouts from Tony's One on One Training Series (Lower Body and Upper Body Balance)

3. Anyone on Pre-Order will be entered to win weekly prizes through Beach Body.

4. Grand prize winner gets their product delivered by Tony Horton.

 

Tell Me About the Kits...

Base Kit: 12 disc program and one called "Bring It Again", Fit Guide, Nutrition Guide, 90 Day Calendar

Cost: 119.85 DVD or $149.85 Blu Ray Discs

 

Deluxe Kit: Everything in the Base Kit plus a stability ball, 2-8lb Medicine Balls, Foam Roller

Cost: $239.85 DVD or $299.85 BR

 

Ultimate Kit: Everything in the Deluxe Kit plus Tony's Push Up Stands, Pull Up Assistance Band, 2 extra DVD's

Cost: 299.85 DVD or $359.85 BR

 

Any Information on the Nutritional Plan?
If you have any of the other Beachbody plans you know you get a planned menu to use with each program. This one has more verstaility to it, a new VEGAN option, VEGETARIAN option, and GLUTEN FREE option. You'll get 27 eating plans in all.

 

What Workout Discs Do I Get?
How to Bring It (Intro Session)

X2 Core

Plyocide

X2 Recovery and Mobility

X2 Total Body

X2 Yoga

Balance and Power

Chest/Back and Balance

X2 Shoulders and Arms

Base and Back

PAP Lower

PAP Upper

X2 Ab Ripper

 

Extra DVDs: V-Sculpt, X2 Chest/Shoulders/Tris

 

What is PAP Training?

Post-activation potentiation - this is simply what some of you see in my own PNP style training. It's where you do some weighted work like a DB Squat then you move right into an explosive, plyo type move like a pop squat! It's a good way to work on speed, balance, and power all in one workout!

Asylum Running Schedule

Chris and I went for a long run today of nine miles. We started with our Shakeology as pre-run fueling. Chris had a banana, Dunkin Donuts French Vanilla Coffee, and a packet of Stevia blended in his. I had Shakeology, ice, same coffee, and unsweetened almond milk along with two slices of toasted Ezekial Bread. We ate in the car on the way out to the Greenway. We also were packing Mocha Clif Gels to take at the 45 minute mark then every 30 minutes. Oh, and we had Xtend in our fuel belts because it was hot.

Well, my husband is NOT a believer in weight training like his wifey is. After our run was in the books, he was moaning about his back and other things when we stretched. I get a little sore after runs but I'm pretty much feeling good all day. I can clean house, run errands, work and such. I attribute this to how hard I work with weights to have a strong body.

Today I think I finally convinced him he has got to include some strength training to be a strong runner, not a cripple for a day or two, and avoid stinking INJURY. He is not going to let me work him out because he says I "make him so sore he can use his arms for days."

I love how my Phit-N-Phat  girls can handle my pain train but the King says he can't straighten his arms for four days. Whatever!

To mix in the running and the strength that would be interesting to him, I suggested he use the Asylum videos. Because we are focused on running I only want him using TWO of them during the bulk of our training: Strength and Back to Core.

I am posting his schedule in case anyone would like to use the format:

M - Asylum Strength
T - Off (his busy day at work)
W - Tempo or Sprint Run
T - Asylum Back to Core
F - Off
S - Long Run
S - Short easy recovery run of 3 miles a bit faster than long run pace

Asylum has three other videos: Speed and Agility, Vertical Training and Relief. I would like to see him add in Relief (great stretching) but he doesn't have 40 more minutes to give. He is going to do a series of stretches post running with me along with the cool downs provided in the videos.

The other two videos we will mix in during weeks we have a "taper" from the running. We'll sub them in for the strength and back to core to mix it up a little in his efforts.

This works for him because he needs something quick and easy to follow in the mornings before work.

If you are interested in someone like me helping you with your fitness goals through Beachbody Videos, sign up on my page for a free account and I'll be your coach. When you order vidoes, Shakeology and/or other products you'll get my experience and support to reach your goals. As a trainer and lifestyle coach, it allows me to also be a Beachbody Coach that can really optimize your training!

Unmotivated To Workout

Wednesday I was UNMOTIVATED to workout. I did my PiYo without problem at 5am. It was my leg workout I was dreading. Honestly, the past few weeks I've had to really focus and just get into auto-pilot with the workouts. Some are gang busters once I get started (and that's key - just start) and others I am putting in satisfactory effort.

Thinking on it there are several reasons for being unmotivated to workout:

1. I don't feel like I have goal with my weights other than general fitness. I'm a goals girl and I am motivated best with something to work for.

2. I love the running right now and so I want to run a lot.

3. Busy. Cry me a river, right? It's been tough for me to get my daily routine in order with the business, school, and exercising.

And I could go on and on but won't bore you with all my reasons.

I had to do like I tell you girls often: dig deep and on the days you don't want to put on the big girl panties. Not every day or even week you are feeling like a gorilla hitting the gym. When you do then hit it with all you got and when you don't keep up the habits!

What keeps me in line is a couple of things and I hope it helps you:

1. I have virtual workout buddies through Phit-n-Phat.com. If I tell them I'm going to do something I will. They may never "know" but I have freaking integrity and I know if I held up my end of the bargain.

2. I have a weekly plan. I know what workouts have to get done to stay in shape, what sounded good on Sunday night (and sounds like crap on Thursday), and what things I can drop because it just ain't happening.

The last piece of my unmotivation is a schedule. Since school started I have not gotten my new routine down. I used to workout first thing but now I don't have time to do what I want so it comes later. I get busy working, look up, and realize I ONLY have time for X. By looking at things honestly I know what I need to do. A little better planning and organizing.

Geesh...I always need organizing. Maybe that needs to be part of my September goals!

I think I also need to re-visit my true fitness goals right now. I'm at this point where I'm a little lost and sort of trying to decide where do I want to go? How much time do I want to invest daily? What IS interesting to me right now?

The bottom line is I need to quit worrying all the time about what's best and do what I like and what is motivating. I guess being in fitness you get a little overwhelmed with personal image, what is the optimum, best protocol, etc. Sometimes I have to remind myself I deserve to train for me and not for the business. I like doing videos at times because I don't have to "think" for myself and it takes the pressure off. I think for clients ALL DAY! I don't have a trainer anymore so it's ME doing the planning.

I am my worst critic and I need to just remember this is all for health first and foremost. I look good, feel good, and my weight is holding steady. This week's weigh in is 145.6 (146.? last week). So what if I have a little training ADD these days. You know, I rode hard for three years to committed plans; I'm due for a little ADD. It's fun trying all kinds of new things and as long as I can cross the finish line at my races, stay injury free, and look nice in my Buckle jeans I'm a pretty happy girl.

Breaking a Weightloss Plateau

If you are stuck with your weight loss then try these things first:

1. Be honest with yourself. You lose the right to complain if you aren’t eating what you are supposed to. We all know when we are letting BLT's and the little things sneak in without REALLY counting them.

 

2. Quit drinking booze. If you want to lose weight, already eat in a low calorie deficit, and can't make things happen you have to quit drinking. Limit to 1-2 nights a month you have a couple of drinks. Those calories in a low budget take up too much of your daily fuel and lead to your body storing fat.

 

3. If you lost weight eating a few refined (processed) type carbs and you are not losing, it might be time to dump a few more treats. The less you weigh the harder you work to keep losing.

 

4. Change up exercise. So many of us will start with a great program of cardio! We eventually hit the wall where just running or the elliptical is working against us no matter how far, long, or hard we go. Time to mix it up with new stuff. Step out of your comfort zone if you want a new comfort zone that is wearing a size 8.

 

5. Don't be afraid to work really hard in a workout. Most of us work hard for awhile then that becomes sweaty but doable. Once it doesn't feel miserable it's time to up the game. I have books and workouts for all of you. Just ask me if you don't know where they are and I'll give you something to kick some booty into losing weight.

 

6. Lift some weights! People who lift weights without sacrifice rarely complain of plateaus. If you are lifting maybe you need to lift heavier, one more day a week, or you need to re-check #1 before you change what you are doing!

 

7. Make sure you exercise enough. Some people have to work out more than four days a week with a solid eating program to keep losing. Eventually you can't eat less but you can workout a little more. Add a few minutes each day or an extra day to the schedule.

 

Feeling Strong

For a long time I've strength trained 4-5 days a week. Personally, I love lifting and just enjoy having my body parts split up to where I can train them in detail. Since signing up for the half marathons with my love and King, I've had to radically change how I train.

Train. That's a word I wish all of my clients would use when it comes to exercise. From those with 100lbs or 10lbs to lose, training implies you are working with a goal, a specific focus, and have a game plan to getting what you want.

I was reading another blog by Nia Shanks and she touched on this theory of training versus "working out" or "have to exercise." Without realizing it I have used the word train ever since I embarked on truly challenging my body through strength or endurance events. 

My training is no longer focused on building my physique or cutting for a show. It's now about being stronger, eating at maintenance levels and running faster to finish races.

I don't want to simply finish anymore. I've got 20 half marathons under my belt where I was very happy with finishing. This year I want to refresh myself with some personal records! Not blazing past competition but beating the pants off Corinne. That's competition enough for me.

Back to training with a purpose; today was an odd day because it was cardio only. I've split my training up so much in the past that almost daily I had to lift plus cardio each training day. Now, my schedule has three lifting days and is filled with running or cross training on the other days! 

What made today so odd is that it wasn't a running day. It wasn't a lifting day. It was "dealer's choice" which meant I did what I wanted. Funny, I felt like step mill intervals and some tough ab work. I left the gym whipped but feeling so strong. I can really tell that my body is liking having more recovery time, less splits, and focused TRAINING sessions that are shorter.

Another thing I'm doing is inserting stretching or core DVDs from Beachbody on my lifting days rather than doing a bunch of cardio. Sad to admit, but I've always neglected proper stretch sessions and anything other tham glamour ab work. Now that I'm older and running more I've included in the TRAINING these aspects. 

What I have learned is that my body is liking the training even if it is very different from what I tend to enjoy the most. I definitely can grow to like this training with the positive way my body is responding: more energy through the day, I 'think' better mood (ask the King), hungry but not craving, and just better focus. Yep, I likey how I feel.

________________

Step Mill Quickie: today I did 2 rounds x 20 on the Stepmill. First round was your basic interval program. Moderate pace for the low end and then each time the WORK interval hit I bumped up the intensity one notch. By the end I was in a jog on the stepmill. 

Second 20 min. I did 1 minute of regular moderate pace stepping and then 1 min. of double steps with a glute raise. After three rounds I did double steps with a high knee raise. Three rounds and then I walked sidewise up the stepmill alternating sides each minute. For the last 2 minutes I did your basic front step but stepped on toes like doing a calf raise. 

Just thought I would share a little.

 

 

My Plans Til Sept 25 - First Half Marathon of the Fall

The last few days I did something I haven't done in a long time. So long I can't even remember when to be honest. I took a whole week off from lifting. In fact, tomorrow will be my first day back to lifting in nine days. Trust me, my body needed it. I've spent the past week doing some body weight cardio and a lot of running with my sweet husband. 

It's really important to recover and I'm one of the WORST to keep pushing. But when we went on vacation I decided after a few days to just take some needed time off. Each day I've felt a little better, sleeping sound, sleeping LATE, and such. 

I've also been celebrating a little too hard for about ten days with vacation bookended with my birthday tomorrow. Food hasn't been an issue except for one order of nachos and one 1/2 order of unplanned sweet potato fries. Other than that, I'm doing fine with keeping those calories in check.

The wine has been my nemesis and I now leave in 10 days for Camp Do More in LA and then another week long trip to Vegas. Yes, we are travelling fools around here. We tend to schedule as much vacation time in the summer as we can! So I have to quit playing this week if I want to play in two weeks in Vegas.

I looked at what my commitements are until Sept. 25 which is the first of five half marathons and two fitness camps I'm scheduled to attend through December. I went to Runner's World and used the Smart Coach program. Very handy tool. You plug in your best race time for any distance, tell it when you will race, and wham...it spits out a training schedule for you. 

I know I'm a trainer but I can totally over think things and running isn't a "specialty of mine" outside of helping women lose weight while doing it - not really becoming a racing machine. I can help them lift while they achieve their first races and such but I certainly know my own limitations. So, I'm using the Smart Coach and spending my time creating the cross training efforts. A typcial week will look like this:

M - EZ run, 30 min. ab circuit using body weight

T - upper body training, 20 min. HIIT cardio

W - EZ run, BB Complex routine

Th - upper body training, 30 min. ab circuit using cardio machines 

F - Off (stretching and try to use this as a massage day)

S - Long Run

S - Leg Training (going with bootcamp type training or plyo type routines mixed with weights)

I may throw a heavy leg day in on the weeks we have a taper week for the running. Other than that, I've learned that my legs get way overtrained (hurting and flabby) when I do too much without good recovery. 

I plan to weigh in on Thursday this week. I know right now with all the drinking I'm still up from vacation. My body feels pretty good but I would like to be tigher for vacation. This week I've prepped more fresh food and less frozen foods. I'll post my food tomorrow. This post is getting long!

Ignore Your Body

Before I get up in this blog, let me say that PAIN in your body shouldn’t be ignored. That’s a GREAT time to rest, ice, see a doctor, or pray. This blog is about something different.

Twice this week I’ve read on my PNP site and other places about people missing workouts, etc. I then received a blog from Stronglifts that addressed the topic. I’m putting my PNP spin on it because Stronglifts is mainly for guys trying to get big. We are women trying to get small so I made it speak to us!

Do you listen to your body?

I sure hope you don’t because it’s probably lying to you!

My body routinely tells me NOT to go to the gym, but to stay at home, wash clothes, take my kid somewhere where he’ll have a good time, or work on my business. There is someone who always needs me and the gym will go on if I am not there.

Too often we misinterpret lack of motivation as Fat Girl Thinking (FGT) – like there is something wrong with us and we’re failures for feeling like this. Surely all the other women on PNP wake up daily just sprinting out the door to exercise. No way in hell could they feel like me.

I WISH and then I could RETIRE!

THERE IS NOTHING WRONG WITH YOU!

The fact is that most top athletes, celebrities, myself, and the most fabulous weightloss losers on PNP often don’t want to go to the gym or plug in a video at all. This is NORMAL.

Welcome to NORMAL where we like ice cream, don’t think burgers make us queasy but feel pretty damn good, and more often than not we are TIRED, overworked, and pulled in every direction BUT THE GYM.

A lot of women believe they should only go to the gym if “motivated, rested, and not sore.” So they miss workouts whenever they had a busy week at work, stayed up late, didn’t sleep much, feel lethargic,on their period, are sore, and just have a headache.

But how many times have you had a BAD workout on a GREAT day?

That should give you a clue. Most people won’t notice, but feeling great doesn’t mean you’ll also have a great workout, just like feeling bad doesn’t mean you’ll have a bad one. I wish it worked perfectly but your body only knows when it’s going to kick ass or barely eeek one out.

When you cop out and prioritize how you feel above your workouts you’ll never discover you are stronger MENTALLY and PHYSICALLY than you think you are. Until you push yourself you are just proving to you, your kids, and peers that you have at least one glaring area of your life you are a quitter. There’s a message that says, “I’m not worth taking care of myself so why you should any of you care about me?”

So many women I know will rush around doing all kinds of things they “deem” important, all the while, they are denying the crisis their body is in. Yes. CRISIS. Don’t tell me that being 25+lbs overweight isn’t a CRISIS. If your pancreas and heart could dial a phone they would call 911.

Straight from Stonglifts…

Coach John Broz said it best, I quote, “How You Feel Is A Lie!”

This whole listen-to-your-body BS is feel good woo-woo from people who don’t know a thing about how to be consistent at anything in life and who don’t grasp that consistency is THE key to success. Because it’s not that missed workout that is the problem, it’s that it often becomes two, then one week off turns into three, and before you know you’ve fallen off the bandwagon, looking at your mommy tummy in the mirror 6 months later wondering how the heck that happened.

Listen, if you just had a car crash and you have a bone sticking out of your arm, be smart and drive to the hospital instead of the gym. But unless you need the ER, stick to your plan, suck it up and workout. If you are tired, get in a walk or do SOMETHING. Even light lifting when you are tired might help you improve your mood.

And once you start doing what you need to do to get where you want to be with your life, no matter how you feel on that day, that’s when you’re really going to start living the lifestyle you crave.