The new year always brings new resolutions, goals, I committed to my first half marathon. Even though I didn’t officially sign up until April, I had already decided it was happening whether I trained and prepared for it or not. I also knew not preparing …
Eating healthy & exercise?!? That sounds terribly difficult right? I’m not here to tell you that it’s easy, it’s going to take some dedication on your part. BUT once you get started and get into a routine, I promise it gets easier to stay on …
This was a HARD month. Not just because the workouts were hard but because I took a couple rough emotional hits, along with getting sick for a week. I was a little bummed out at first because I worked really hard with my workouts but didn’t put my all into nutrition until the last couple of weeks. After month 1, the game plan was to fight to eat healthy and see amazing results. All in all though, I have to remember I FINISHED! It has been at least 4 years, if not 5 since I purchased and failed this program time and again. So I am proud that even though I wasn’t perfect, part of the journey is learning where your weaknesses lie and continuing to fight for growth. #onedayatatime #celebratesmallvictories
I’m writing this month out a little differently because it was a different kind of month. I want you to understand the struggles I had, I want to show you why I might not have gotten the results I anticipated. Bare with me.
Today I lost one of my grandpa’s to cancer. Today put in perspective how important taking care of my health now is for better health later. Today made me realize how important my Coaching job is because not only do I get to help one person get healthier, I get the chance at the compounding effect of helping their family get healthier and even possibly preventing a disease that will keep their loved ones around even longer and with a better quality of life too. Tomorrow, I will push play because I know that for my mind, I need that release, I need to know that I am doing my best for my family. I am putting my best self or best effort forward because I want to be the change.
I AM TOAST! Fit test and Max Interval Circuit, in one day! The fit test took about 30 minutes and the next took about 60 minutes. What on earth did I get myself into?!?
Emotional stress and the stress of new routines got me down, so I surrendered. I haven’t been really sick in such a long time, I forgot how crummy it is! This crud took me down for a whole week. I am not the lounge around and do nothing type, instead of skipping all activity I made sure to take some light walks, do some relaxing yoga from the 3 Week Yoga Retreat and it was the right choice for me. That is a victory because I tend to run 15 miles when my body is only ready for 3 of them. I tend to let my wants lead my workouts without listening to my body. Jumping around just was not an option because my cough makes me sound like there’s a donkey in the house, seriously… Being behind schedule is not my favorite thing, but I know my body needs it. So Week 2 started a week late.
My other grandpa, Papa, had a debilitating stroke today. He had been diagnosed with Parkinson’s and also dementia and before I was able to get out to visit, the stroke put him into a coma. He’s being made comfortable till it’s time for him to go. This is especially hard.
We spent 2 days at the hospital and while I would love to be able to say I stayed strong through this… I had cookies, I had jelly beans, I snacked on junk food. I missed a workout. I know none of that helped me feel better. At least my meals were healthy. On the first day at the hospital I made an effort to snack healthy. Alas the emotional eats grabbed hold, and of course I didn’t want to document those failures.
I’m starting to get a hold of my emotions again. I have the kind of sweet tooth that if you feed it sugar for a few days, it turns into a nasty monster. It’s a really difficult habit for me to break. For this last week I’d say I ate 85% good foods, this next week I’m aiming to do better. It’s crazy what one week can do to change your body. Please note the tasty foods above, soo good! Why don’t I do prep like this more often?!? I’m realizing that summer is coming soonish. It’s taking longer than I’d like but I’m happy for extra prep time. I have a week of workouts left and I’m looking forward to a change in routine! Shorter workouts, yes please!
It has been one heck of a ride, almost enough bumps to make me want to quit. My mind needed to be in a better place and I know that to get there I need to read. I finished the book “Failing Forward” and it was very motivating. I started reading another book but it just wasn’t doing the trick, it was actually bogging me down. Then I found Spartan Up! and if you haven’t read it but have big fitness or life goals even, this is a MUST READ! I read the prologue and didn’t want to get off the treadmill because I felt like I could conquer the world! Mindset is everything! If you are in a rut of plugging along unsatisfied with where you are going, you have to choose to make the change. You have to choose to invest in yourself, because no one else can do the work for you! This book has been a game changer for me this week.#AROOAROOAROO
Please tell me you see the difference in the Fit Tests?!? I am so stoked! Between Fit Test 2&3 I wasn’t sure I was going to continue seeing any progress because I felt like I was pushing my hardest and unable to go any harder, then the next one came along and I got a little better, and a little better. There’s one part on the Fit Test video where Shaun T asks Chris how he felt during his test now vs how he felt the first time, I can’t remember the exact wording but he said that he felt just like he did the first time. Each time you are pushing yourself to do a higher number of reps, so each time you’re going to feel like you’re dying but you’re likely to keep seeing progress! #strongereveryday
I have to give a shout out to everyone in my Accountability Group this month. When I struggled they were there, seeing them continuing to fight the good fight, made me keep pushing forward. Success comes with a plan and I made sure I was ready from the beginning. Some of the things that helped me succeed:
Progress doesn’t have to be pounds lost, or muscles gained. I saw progress in ability and flexibility also. The first time Shaun T had us do the low lunge stretch, I couldn’t get this low. I was barely lower than a regular side lunge. Now, to continue moving forward with flexibility…
I honestly didn’t see those results coming, that’s why it is important to take before and after pictures and measurements. I honestly can’t remember my waist was that small. I’m taking that non scale victory because that’s what counts to me. I was surprised I made it under 139 too, I know I lost a little bit of arm muscle so I’m not going to count that as a victory because I am going to work on building up these guns again.
This was my most challenging program yet. I experienced adversity, and I prevailed! Knowing that I have finished Insanity tells me that I can finish any program I set out to try, if I want it bad enough. This tells me that I can FINISH that half marathon I am planning to run in June, and I can run the whole thing. Confidence is grown by experience, and my confidence is soaring right now.
So what’s next? I’m going to continue on my running program. I’m also going to do 3 weeks of the 21 Day Fix and the 3 Week Yoga Retreat. Strength training and flexibility done in an hour, that’s what I’m talking about! Oh, and yes, I’ve already submitted for my finisher’s shirt and I can’t wait to rock it <3
Fill out the form below and tell me what your goals are, are you ready to commit to changing? Don’t worry, unless you want to, I won’t make you do Insanity. We will find you the perfect program to get started with. I will get back to you within a couple of days.
#StrongerEveryDay When I started this round of Insanity I had a complete mental block, I have owned it for more years than I can remember and started without finishing it multiple times. So yes, I was excited to learn that day 1 was the fit …
The more I learn about the core, the more I realize when I’m using it. Or maybe it’s just that the trainer in my current workout program is big on working the core this week? Seems to me that God likes to put all of …
I hope you are returning for more! If you are new, please visit my Part 1 and check out the exercises I shared first. You wouldn’t jump into the ocean without first learning to swim right? Well, I want you to follow the same principles here. Hopefully after a bit of time strengthening your Local Stabilization System, you are ready to work on your Global Stabilization System.
These muscles connect your pelvis to the spine. There are bunch of muscles that do this job, that quite honestly, I had to look up to figure out where exactly they were located. I was going to spare you the boring details but maybe you want to look up the different muscle groups and expand your expertise. The muscles included in this group are the quadratus lumborum, psoas major, external oblique, parts of the internal oblique, rectus abdominus, gluteus medius and the adductor complex(adductor magnus, adductor longus , adductor brevis, gracilis and pectineus.) I’m going to focus on one specific muscle because I know it is my weak point. That is the Psoas.
The psoas actually has two components, the psoas major (spine to legs) and the psoas minor (spine to pelvis.) I’m going to focus on the major because working on that part will also strengthen the minor. Did you know the psoas is the ONLY muscle that connects the spine to the legs? Never really thought about that before, makes me curious to learn more about different muscles.Think of your psoas as your hip flexor. If you look at the picture below, you’ll see what I mean.
I’m not for sure, so don’t quote me, but I imagine a lot of women are weak in this area too. While apparently I’ve been “blessed” in the area of my tush and it’s all the rage to have a big bum, I have a tendency to push out my assets. Bigger is better. I’m not alone right? I didn’t realize it until I started focusing on my posture during the Three Week Yoga Retreat. Think about your posture, do you keep your hips tucked in line with your back when you are standing? How about when you are sitting? I used to think that I had really tight hamstrings but it’s actually my hip flexors causing the problems. They aren’t naturally supporting my spine/hip/leg connection because I’ve been too focused on making my booty go pop! I found this video on YouTube that really breaks down how our hip flexors work in a simple way, plus, bonus, he reinforces my dislike of crunches!
I want to share with you one of the most important keys to keeping your core/hip flexors with optimal function. It doesn’t really require “exercise,” it requires you to get up and move. There are all sorts of gadgets now that shows how active you are, your phone, Fitbit, etc. Getting your workout in is great but if all you do the rest of the day is sit on the couch or sit at a desk, you are training those flexors to be tight. Get up and walk around as often as you can. Fill up that water bottle and drink it, that will help you get in to the habit of moving by making you go to the restroom!
The exercises I’m providing below still aren’t sit ups. Can you tell those aren’t my favorite move? I’ve even given the option to do one of the exercises with a buddy because having a partner in crime makes the hard work seem a little more tolerable or maybe it’s that misery loves company? The first 3 exercises focus on the psoas. The following will be different parts of the global stabilization system.
You could try adding this into your already established Local Stabilizer System movements. Remember, if you don’t use it you lose it, you want to continue doing the previous routines. Maybe do two of those and two to four of these a day to start. Try doing 1 exercise, resting for 30-60 seconds and doing another, repeat each circuit 2-3 times. I recommend you starting small and working your way up to they higher reps. Overexerting yourself can result in injury, even if you feel good, you could be doing more than your body is ready for. Mix and match them how you please, but remember to use your best judgement and don’t over do it.
Disclaimer {{If you have any unique or special medical conditions, such as if you’re pregnant, or if you have a history of knee, ankle, shoulder or spinal (back or neck) problems, you must consult with a competent and reliable physician to understand all risks, contraindications and complications of starting this exercise list, and receive authorization from them before beginning. Failure to do so could result in significant injury to you and others (including, if applicable, your unborn child). By using this program, you assume all dangers, hazards and risks of injury in the use of this program.}}
This move is more of a stretch than anything, you will be strengthening but also working on your range of motion.
Raises by yourself
Throws with a partner
(If you are a beginner to exercise or core work, I’d say this is more of an advanced move.)
Equipment needed: Pull-up bar, monkey bars or any bar that will hold your body weight so your feet can’t touch the ground. Sorry I didn’t get a picture for this one, the weather outside is frightful! If you have any questions, just shoot me a message and I will help you as best as I can.
This move actually works more than those two muscles but they are the ones I want you to be focused on.
Lying Twist
Don’t forget that you want to keep your shoulders on the ground. If you are raising them up in the twist you are taking away from the workout you could be giving your core.
You may need a chair for this move if your balance isn’t strong. Trying to hold my leg up while my son took the picture, yowza!
Swinging Leg Raise
Lateral Band Walk
This is one of my favorite moves, it seems so simple but you will be feeling the burn! This was probably my most favorite move in The Master’s Hammer and Chisel. (You can see my awkward attempt at a how to video here.) This requires a resistance band. You can make the intensity harder or easier depending on how tight you hold the band.
I’m ready to get part three done so we can start talking about another target area. Check back in a couple weeks to see even more core moves, but until then can you do me a favor? Send me a note with the area you’d like to learn about next!
So I haven’t finished yet. I actually just started but this goal setting stuff I’ve been doing lately has got me pumped on positives! Say it’s happening and it will. Leave no wiggle room! Let me give you a little back story as to why …
The area I hear people complain about the most is their back, and I’m not just saying that because my husband has degenerative disc disease. Second is probably the knees (my biggest struggle), but that’s a topic for another day. Did you know that approximately …
Not only is my health important but so is the health of my family. My pups are included in that. I actually had to put my girls on doggie diet food because they were putting on too much weight. (Yes, I know we need to go on walks more often.) Since I’ve become a stay at home mom, they are exposed to more food droppings in the kitchen. (I’m a messy cook!) I’ve since discovered that they love broccoli as much as I do. 😍
But the whole point to this is that my girls have become a little spoiled with the boys and I being home all the time. We are going to be working on some behavior issues. They are food motivated dogs, so it shouldn’t be hard to break these bad habits. Although, keeping them out of the kitchen might mean I have to sweep more often.
I used to buy treats at the store and cut them up into small pieces for training. I don’t like buying the store bought dog treats anymore because I learned that they have a lot of unnecessary filler and stuff that isn’t necessarily good for dogs. A friend of mine gave me a recipe for treats a while back and I decided to tweak it for a couple of reasons. Reason number one, wheat doesn’t agree with my girls, it tends to make them gassy. And number two, since my diet is vegan, not saying my dogs are vegan, I just don’t keep cow milk in my fridge. So tweaking was done and my pups seem to approve. Dogs love coconut so I figured why not use coconut flour and coconut milk to give them an extra dose of love?!?
Ingredients:
First step: Preheat oven to 375 degrees.
Mix all ingredients. Add a little more milk if mixture is too dry. Next time I’ll probably add a little more milk.
Cut into little treats for training purposes or big ones just for puppy lovins, or you could roll them into small balls and smoosh with a fork. They don’t spread out much when the baked so you can space them pretty closely together on the cookie sheet.
Bake for 8 to 10 minutes and let cool. Store excess treats in an airtight container in the freezer until ready to use. Otherwise keep in an airtight jar in a cool place for easy access. All good girls deserve treats!
I think the best part about these treats is there are only 4 ingredients and super fast and easy to make. The amount of treats I got out of this batch should last for a couple of months without having to make more. Plus my girls seem to like them. After they ate their man cookies they were licking the floor for every crumb they could find! Hope your pups like them as much as mine do. <3
There are 3 core reasons for what made me change my mind about eating animal products. If you’ve known me for a long time, you have seen me go from vegetarian as a teenager, back to meat eater, then to vegetarian/vegan in my mid 20s, …
