There are 3 directions that you can go from here.
1. Backwards. You can continue to do nothing to strengthen yourself, nothing to flex your determination, and watch as not just your body erodes but also the essential pieces of your inner self (namely your confidence, self esteem and sense of self worth) begin to flake off month by month and eventually break off in larger pieces. This path requires the least amount of exertion on your part, but it is by far the most painful. No matter what facade you put on it, there is a creeping pain that sets in when you turn your back so completely on your true potential in life. No matter how hard we try and ignore it mentally by distracting ourselves, or layer it over to insulate this deeply seeded pain, it becomes often so tender that people find themselves desperate to rid themselves of it.
2. Just holding on. You can hold your ground and for every step forward you usually take one back and vice versa. You are in that “safe zone” that we like to refer to as “normal” or “average”. You train sporadically, always seem to have an extra 5-10 pounds to lose, are always on “the verge” of realizing your higher potential, but seem to quit every time you see the faint outline of the changes you desire in yourself starting to take shape in the bathroom mirror. You have repeated this cycle so often that it has become a familiar dance, and you are beginning to harbour secret doubts that you might never achieve the breakthrough that you have been holding yourself back from for so long now. It’s frustrating and can be painful in it’s own right, but what do you really have to complain about – you are “normal” right? It’s too bad that you can’t shake that deep feeling that something is missing, and something wonderful is just beyond your grasp…
3. You train like a warrior – discipline is a constant choice, and sometimes it can be a fierce struggle, but this, just like the muscles in your body is becoming honed with repeated use. You get knocked down and back, but you always rise up and pick up the challenge. Completing our short daily BodyRocking sessions is a practice that represents so much more to you than just exercise. You can feel that “beating your personal best” has started to apply to all the areas of your life that were previously lacking energy and commitment. The effort, perseverance and strength that you have been developing in your workouts flow with growing intensity into your sense of self worth and it doesn’t stop there. You are more nimble at work and everything from your relationships to the farthest touch points of your life feel infused with greater potential.When you are living your life and you know that you are giving the pursuit of your dreams your max effort, there comes a profound sense of fulfilment that nourishes you in a way that makes life feel grand. It’s not about a dress size or a number on a scale – it’s about training for a life well lived.
Where are you?
After reading this it dawned on me... For all my love of working out and good intentions i fall securely into category 2.. This is what I am going to change! From now on I will define myself as a number 3! Only then can I embrace all the things i strive for in a healthy and happy lifestyle.
So here are the changes that I have implemented in my diet and the guidelines that i will follow, compliments of Zuzana from BodyRock:
1. Eat whole foods and avoid processed food as much as possible.
2. Eat as many fresh veggies as possible.
3. Carbs and fruit in moderation.
4. Try to include protein in every meal. This does not mean that you have to eat meat with every meal. You can use a protein supplement or you can get your protein from other whole food sources.
5. Drink water as your go-to beverage. Avoiding processed foods also means avoiding artificial sweeteners and soft drinks.
6. Dairy in moderation.
7. 1-2 glasses of dry red wine a night if you so choose.
If the word “moderation” throws you into a fit of panic and uncertainty – relax. This is about balance so eat for energy not for storage. Most portion sizes are huge. Use your hands to measure your portions and you won’t go wrong.
As a general rule:
1. Meat portions should be the size of the palm of your hand (2 palms for guys).
2. Veggies – 2 hands cupped together (but basically you can eat as many veggies as you like).
3. Bread – 1 slice of whole wheat bread per meal.
4. Potatoes,Pasta, Rice, Oats etc – 1 cupped hand (cooked).
5. Fruits – I enjoy fruit 1-2x per day – a piece in the morning and a piece for a snack later in the day.
I have stopped with the whole concept of “earning” carbs with my workouts. I train 6 days a week and will opt for moderation and balance instead. Cheat days are also out – moderation will also apply towards deserts and sweets. Obviously you have to strike a balance between your diet and your goals, but we can enjoy a treat now and then.
So to sum up:
Eat fresh whole foods as often as possible. Avoid processed foods. Eat for energy and not for storage. Use your hands to control your portions. Everything in moderation.
Now starts the workout routine. I have decided in order to lose excess fat I will do cardio 6X a week as well a resistance training 6X a week as well. This will leave a day a week for rest or active rest to recover.
The cardio I do will be doing is TurboFire from http://www.beachbody.com/product/fitness_programs/turbofire.do. It is a HIIT type training and I find that I can push myself harder and enjoy cardio so much more when it is interactive. I have never been the type who can go to a gym for hours and run on a treadmill/elliptical or climb a stairmaster. I would be bored within the first week and I feel that I need to make this lifestyle change something that is derived from enjoyment and happiness! This program is 24 weeks long and builds intensity as the weeks progress.
The resistance training I found to do is also one from passion. I discovered http://www.bodyrock.tv/ about a month ago and fell in love... It was so motivating and inspiring and.. exactly the swift kick in the butt that i needed. :) Zuzana and her husband put so much passion into the workouts and health challenges that you can feel them and practically absorb the inspiration through the computer screen. I know it sounds silly but.... I feel as though I have found the holy grail of workouts! It is a full body, body weight resistance training that will enable the body to build lean muscle while burning fat. Cant wait to rock this full time! I will be starting at the beginning of the bodyrock videos and working my way up the most recent.. there are over 600 workouts so i have a ways to go! :)
Last but not least .... My stats! :
measurements:
Bust: 35.5 in
waist: 28.5 in
Hip: 36.5 in
Belly: 32.5 in
Inner thigh: 21.5 in
Bicep: 10.75 in
body fat % based on measurements : approx. 21% .... my goal is to be between 15-17% body fat.
I will be posting my stats and pictures every 30 days to report my progress! Wish me luck! :)
