Tag: fitness

I’m An RNY Patient and I’m NOT Afraid To Gain Weight Anymore. 

Say what???? 

You read it right, I never really played the whole weight loss surgery card, begged for followers because of it nor did I continuously post about my surgery. Why? Honestly my revision surgery was a small tool in my future weight loss. It was definitely not the magic pill and I worked my ass of to lose those 140lbs. This was the old me in 2010

284lbs , healthy but morbidly obese. Now when you have weight loss surgery it is pounded into your brain to eat protein protein protein but little to no carbs – ever!!!! I did all those things, I lost the weight and then I found exercise. I became a cardio obsessed person, because cardio is great for fat loss. Then I had my plastic surgery to remove excess belly fat and I got the girls lifted and reduced. So now I’m done right, stay skinny fat and eat my protein. 
Big old NOPE – I wanted more, I needed more. My weight stabilized around 150-159lbs. But I became an athlete, yes I call myself an athlete. Why?? Because athletes train, fuel and kill their bodies thru training and nutrition. This athlete ran a gruelling 14hr 50 mile trail race 

I felt so good and in shape when I ran this race but still I wanted more. I wanted to be strong. I did a lift program Alpha Female in the summer of 2016 but I now realize I failed that program. I didn’t listen when it came to the nutrition and when the coach said to me to eat more carbs. I had become so conditioned to not eat them that I was honestly scared. So I didn’t listen didn’t eat them and didn’t make the gains I should have. 

Well this January I entered the Bodybuilding.com 250k Challenge with a mindset to do it right. 

I hired Avatar Nutrition to work my nutrition/macros. I loved this approach from Layne Norton because the dude has a PHD in nutrition. This is science based and how can you go wrong with science. When I first got my macros I was floored! I need to eat 160g of carbs ahhhhhhh!!! Wait deep breaths …. listen to the professionals. This is my before 

So I did it , followed the plan , hit my targets , lost 0.5lbs that week so guess what – my macros increased !!! This is a pic a week into the program. 

I’m actually slimming down and my body is taking shape. I’m now into week 2 and my macros are high and I love it. I eat 151g of protein ,101g of fat and 272g of CARBs!!! Yes, I hit those targets and it’s great. I have way more energy throughout the day , my lifts are getting bigger and I sleep like a baby. I even have muscles developing

Can you see my traps???? I can!!! 

Now to the weight gain,  I weighed in today at 179lbs – that’s 2lbs more than last week at 177lb. I Am Ok With That. I’m gaining muscle, leaning out and that is ok. 

I no longer fear eating carbs and I don’t fear weight gain. If you told me a few years ago that I’d weigh 180lbs again I would have died. I’d have thought I failed my surgery and I was obese. Do I look obese? Nope , healthy and strong is how I look. 

I highly recommend anyone who participates in fitness, lifting and exercise to check out Avatar Nutrition. it is life changing! 

Here’s to making gains, eating carbs and being happy! 

Goals, Not Resolutions! 

I do not make resolutions ever but I do make goals for myself and this 2017 is full of Big Ones! 

I’m running my first 100k trail race in May and I need to be strong for this race as it’s on a technical trail with a ton of hills so I’m embarking on a new challenge. I’ve registered for the Bodybuilding.com 250k challenge! I will be doing an intense 12 week lift program that I will design on my own using bits and pieces of info from my Alpha Female program, Jamie Easson LiveFit trainer and the BodySpace app. I will only be doing 20 min Hiit cardio sessions 3-4x a week and at least 2 leg days per week. 

I will post my workouts daily on my Facebook page ! I will also post on my Instagram page. There is so many ways to follow me on this journey so let’s connect. 

The 12 week program begins Monday Jan 8 2017. I’ve done my before pics and they are horrific! How did I lose all my gains from my Alpha Female program in the summer? I got fat again! Weighing in at a solid 177lbs 

There I am and here I go!

Nutrition wise I’m not worrying about calorie totals but more macros numbers. I’ve set my macros at 40% fat , 35% protein and 25% carbs. I’m an endomorph and after researching it I need to consume more fat and less carbs – but not No Carbs! 

So there will be a lot of steak, eggs, sweet potatoes and protein shakes in my life. 

I will be spending a lot of time at GoodLife Fitness working on my gains and loving it. 

Stay tuned and follow along! 

Thankful Thursday 

* This post has been written as part of the GoodLife Fitness blog ambassador program, all opinions expressed are my own. 


 I’m thankful for today. 

Each and everyday is a blessing and if we all could just embrace that the world might just be a happier place. 

First off – I’m thankful that the lord blessed me with 3 fantastic kids. They are my life. If you weren’t aware my youngest is a Type 1 Diabetic and everyday is a day of discovery with this disease. I’m thankful that I used to be a nurse and I can manage her care both as a mom and a caregiver. 

I’m thankful for my health, last year I was injury plagued with my foot and I didn’t run as much as I’d like. This year I’m focusing on getting all the help I can – super thankful for my massage/sports therapist! 

I turn 46 in a few days and don’t feel it , I owe this to my daily gym regime at GoodLife Fitness where each and everyday I run and lift and make my body stronger. I am definitely in better shape at 46 than I was at 26. 

My nutrition !!!! Thank you plants!!! I’m so very thankful for the earth to provide me with the nutrition I need. My focus is Clean protein, complex carbs and good fats! On this note – thank you to my Instant Pot which has become my new favorite kitchen gadget! I can cook 4 sweet potatoes in 15 min and I made whole grain brown rice in 21 minutes! Thank you!!!

Basically I’m at a point in my life now where my happiness comes from fitness, nutrition and my family. These things I’m thankful for and let’s all reflect on what we have in life. 

Don’t Be A Gym Judge!

*This post has been written as part of the GoodLife Fitness Blog Ambassador program. All opinions expressed are my own.

Do you have a story? A reason why you are at the gym? Do you ever get discouraged by the buff people there?

judj

We all have a story and a reason, we need to not feel discouraged when we enter a gym. This is a place filled with all kinds of people. There are the buff super lifters who grunt, moan and yell when making those heavy complicated compound lifts. Don’t fear them, watch them, learn from them and study their form. In the same token , Mr buff super lifter , don’t look at the overweight guy trying to figure out how to put the clips on the bar and laugh at him. Help him, guide him and encourage him. Don’t laugh at the girl who is always on the elliptical and claim ” omg all she ever does is cardio, doesn’t she know she needs to lift” , let her do what works for her. To those who choose group classes over individual training, maybe they are encouraged by others and need that support, don’t think they are any less committed.

I have been there, I was that overweight girl on the treadmill, walking and watching people because I was afraid they were watching me. It took some time before I felt comfortable in the gym. The people at my GoodLife Fitness are helpful and always encouraging. Yes there are times when even I don’t know how to use a piece of equipment, typically I will just wait and watch someone use it and then I figure it out. But don’t judge me or anyone else who is there trying to make life a little better for themselves.

JUST DO YOU!

 

Alpha Female Week 2 Progress Pics

Week 2 Done! 

Weight lost 0lbs , I went from 175 down to 173 and back up to 175.8 this morning. This is frustrating. Yes I know muscle weighs more than fat but really, I’m logging all my food, hitting so close to my macros and working out like a beast- move scale dammit! 

Macros

My targets are 175g protein 170g carbs and 51g of fat. 

I’m always over on fat and my carbs and protein get pretty close. Carbs do go over some days too. Coach reevaluates these macros after 3 weeks on the program. I’m curious to hear what she has to say. 

After doing Keto I find it hard to eat low fat because I always understood that low fat meant chemical shit storm !!!! Added in sugars and crap to make things low fat. This was last nights low fat high protein meal – shrimp, low fat cottage cheese and cucumbers.

Workouts are going well and I’m even bumpin up the weights a bit. I still feel challenged so this is good. But, the proof is in the pictures so you tell me if you see changes. The scale sure doesn’t.

Now for the measurements 

Bust before 40

Bust now 40 same

Waist before 36

Waist now 36 same

Hips before 41.5 

Hips now 42 up .5

Left Bicep before 12

Left bicep after 12.5 up .5

Right bicep before 12

Right bicep after 13 up 1 

So my guns have grown but nothing else is shrinking urgh. 

Morning abs???? Are you in there Let’s see what happens in week 3 and pray that changes start. 

Week 3 Progress Pics 

So I have been doing the Thinner Leaner Stronger program for 3 weeks, guess how much weight I’m down!!! 

NOTHING!!! Not a damn lb, my weight has fluctuated by 1-2 lbs but stays pretty consistent at 173-174. Am I really gaining that much muscle to say it is “muscle weight”??? 

Here’s how my workouts and weigh ins went

Week 3 and Keto 

Monday 

174.3 W 35 Hips 41.5

B 37 

Incline bb bench:50×8

Incline DB bench:20lbsx10

Flat bb Bench 40×8

Dips bench 12

Calf A: standing machine 155lbsx10

Seated calf 70×12

Tuesday 

173

Deadlift 115×8

Squat 65×8

Bb row 60×10

1 arm row 30×10

Hang cleans 65×10

Abs 

Wednesday 173

Military bb press 40×10

Side lateral raise 10×15

Bent over rear delt raise 20×10

calves

Thursday

Weigh in 172.6

Bb bicep curls 45×10

Close grip bench 45×10

DB curls 15×15

Tricep press 20×12

Abs

Friday

Weigh in 174.2

Overhead squat 25×12

Romanian deadlift 115×8

Hip thrust 45×8

Calf DB 20lbs

Hang cleans 65×10

Snatches 25×12

Saturday 173.2

Rest day 

Sunday 

Rest day 173.8

I’ll do a measurement check Monday! 


What I did do differently this week was severely restrict my carbs down to 5% of my macros and tried a Keto diet. Outcome? 

I wasn’t hungry, I are a lot and did stay within my calorie deficit. But yes, I bummed out. I was sluggish and tired. I need those carbs.

Plan for Week 4 CARDIO!!! I know I need to do cardio for fat loss I was just trying to avoid it. This week my goal is 5 days of 25min HIIT cardio of either sprints on the mill, stairclimber or lateral elliptical. I need to sweat or this fat is staying. I also set my macros back up for 

I used an online calculator to determine my TDEE and then based by protein macros on the formula, then my fats and whatever calories were left went to carbs. I’m not denying myself food anymore and if it fits my macros #iifym I will eat it! 

Here’s to some serious Fat Loss this week! 

Bring it on Week 4 

Because I Don’t Play Well With Others- Virtual Classes

*This post has been written as part of the GoodLife Fitness blogger ambassador program. All views and opinions expressed are my own.

I am the first to admit that I am not one to partake in group fitness classes. I don’t know why but to me I just like to do my own thing. Yes I did Crossfit which is totally involved with others but even then I was simply competing with myself. I have always wanted to do a spin class but its far too full of people and I just never did it. Well GoodLife Fitness has added Virtual Classes to their programs  and I am stoked! I love this idea as you get to simply go up to a machine a pick a program you want to do. I chose to do a spin class and the beauty of this is you can do an RPM ride or you can ride through some amazing courses in the coolest cities!

 

IMG_8096

I chose to do a super tough 30 min RPM class and my “class” looked like this. IMG_8094

I am not going to lie, it was hard but I pushed myself and I loved it. I was one sweaty mess by then end of it and my legs were jello!

IMG_8095 If you want to check out all the different classes that are offered have a look HERE .

I will definitely look into more of these classes because I love that I can go pretty much anytime and do whatever workout I want, so long asschedule group class is not going on.

Go check it out if you are like me and don’t play well with others or simply because choosing to do what you want when you want works too!

 

Remember, have fun because if you aren’t then why do it!
PS – yes I realize my pics are side ways 😂 I’ll fix that eventually 🙃

 

 

 

 

 

 

 

 

New Year, Same Me

*This post has been written as part of the GoodLife Fitness blog ambassador program. All opinions expressed are my own.

 

So, it is a new year and lots of people like to use this time as an opportunity for change, resolutions. I however do not make resolutions I simply make commitments to myself. This way I feel like I haven’t set myself up for failure.

GoodLife Fitness recently did a survey asking people what they want from 2016.  Here is an infographic on how it looked!

Survey infographic.jpg

you can read the full media release Here .

So what have I set out to do in 2016? Well I do have some lofty goals this year. #1 being I stay injury free. 2015 was not kind to me and it was my own dang fault for trying to do too much too soon and overtraining. This year I will run my first 50 miler and I promised myself I will not do any races prior to this one in May, but I do have another ultra scheduled for the following weekend of the 50 , OOPS!

As far as my lifestyle changes go , they are simply me getting back to the basics. Last year I got fat! Yes FAT! I became far too fluffy for my liking and I attribute that to allowing beer and animal products into my life. NOT ANYMORE! I have kicked the booze to the curb and gone back to my vegan plantbased diet. I seriously just feel better living my life this way, I am leaner and stronger and I feel all over ” cleaner”.

I also am going to take my training more seriously and back off strength training so much. Yes I know the importance of lifting and I will still do it just not as rigorously as before. My focus needs to be on running hills and getting those trail miles in.

 

So let’s just remember that this is the season of “gym newbies” and let’s not discourage them but accept them and motivate them. It takes an awful lot to just step foot inside a gym when you are overweight ( I KNOW THIS) and there isn’t any reason why we can’t help them and encourage them.

 

Here’s to an amazing 2016 and let’s make this our year to be unstoppable.

GoodLife Fitness and ParticipACTION 

GoodLife Fitness and ParticipACTION are teaming up to get Canadians started on the path to an active and healthy life. From November 22-30, GoodLife is hosting a ParticipACTION Open House, and will be giving Canadians access to all clubs across the country, for free!
Here is how you can get started on your own fitness journey or spread the word to your friends and followers

Sign Up for a FREE 7 day pass
Activate the pass any time between Nov 22-30, and have access to any GoodLife location for the next 7 days!
How to get started at the gym + facts and stats on physical activity, click on the link below

Get Started
So what’s your excuse? There is no time like the present to get out there and get started on your journey.

Injured? Don’t couch it, move it!

*This post has been written as part of the GoodLife Fitness blog ambassador program. All opinions expressed are my own.

Are you suffering from an injury and can no longer participate in your sport of choice?

Don’t become a couch potato and use it as an excuse to hibernate, keep moving that body! There are many ways and activities that you can continue to exercise even if you are injured. Obviously you must use common sense and make sure you Dr is ok with it.

For me I have a navicular stress fracture and was non weight bearing and on crutches- BUT that did not mean my arms were broken.

Here are just a few exercises I did from the comfort of my living room. Grab a chair and some Dumbbells

 this is a great shoulder exercise doing 3 sets of 12 reps.

Then I moved onto biceps and triceps

  I also do hammer curls and alternate cross body bicep curls.

I have my cast off now so I was so stoked to take my boot to GoodLife Fitness for a proper upper body workout.

Here is what went down today, it was a doozy!

UPPER BODY

Barbell curls 30lbs 3 x 12

Hammer curls 20lbs 3×12

Side lateral raise to a T 7.5lbs 3×12

Front raise 7.5lbs 3×12

Shoulder Press 17.5lbs 3×12

Seated dual pulley cable row 55lbs 3×10

Straight arm pull down on cable machine 30lbs 3×10

Seated lat pull down 65lbs 3×10

Rock it Machine bicurls 65lbs 3×10

Rock it Machine shoulder press 40lb 3×10

Rock it machine dips 40lbs 3×10

Assisted pull ups 3×8

ABS and GLUTES

Rock it Machine Abs 40lbs 3×10 (front and obliques)

Planks

Leg raises 3×15

Donkey Kicks 3×15

Glute bridges 3×15

These were all done in my boot and I made no excuses. I have yet to be told I’m non weight bearing again so I will continue to work my upper body to death. I can’t do cardio so I’ll just lift weights faster with little rest between sets. I was super sweaty today so I definitely burned calories.

So if you are injured and can’t get to the gym, run, spin or do any heavy lifting – there is always a substitute and a way to modify exercise. Don’t hibernate and get fluffy, figure out what works for you. Go online and research exercises that will work with whatever injury you have. Stop making excuses and stay positive. Injuries go away, fat stays longer!

Let’s keep motivating and inspiring each other. Injured or not – WE GOT THIS! We will be back , stronger and fitter than ever.

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