Goals, goals and more goals...

I'm so excited from this weeks weigh in. I didn't realize it until I took a moment to sit down and fill in my weight loss book, but I'm only 15 lbs from making my 100 lbs weight loss and 35 lbs from my goal weight!!

I have been on this journey for a few decades, losing  30-40 pounds then gain it all back and then some. Lose another 50-60, then sabotage myself and gain some of the weight back. I usually fluctuated from 190 to 220, but I never let myself get to 260 again. I was good at keeping my weight in my comfort zone. I knew what my life was like at that weight, I knew what to expect from others when I was that weight. I just was comfortable.

It wasn't until I stepped out of my comfort zone I truly found myself and what my body can and will accomplish. Was I comfortable being the biggest girl in the exercise classes? NO, but I did them. Was I comfortable when I ran on the treadmill and it sounded like a heard of buffalo? NO, but I did it any way. No matter what comes your way don't let the stares and jaunts of others keep you from being the best you!

I always get a kick out of slipping on jeans that last month was to tight, wearing a t-shirt and looking good in it. Little things to most but for us that have been on a roller coaster ride of weight loss, this is such a great feeling. Keep that feeling in the front of your mind at all times. Know that the hours you put into your body at the gym , home gym, or outside,  will reward you for years to come. Your reward for all that hard work will be great. Please don't give up!!

Take your power back, don't let others make you think you cant be the person you was meant to be. If they find fault in you being your best then maybe you should let them know you will no longer tolerate that form of abuse. To dim another persons shine IS a form of abuse and should never be tolerated!!

So onto my next goal, 15 lbs to go by DEC. 31st 2014 :)

peace,health,happiness

~SHAWN~

Workouts for Oct. 20th-26th 2014

Monday Oct. 20th 2014

Helix intervals 20 min 1.85 miles
Triceps #7 machine 1x10 @ 30 lbs., 2x10 @ 25 lbs.
Bicep #8 machine 3x10 @ 30 lbs.
Abs machine front 1x10 @ 25 lbs. Both side 1x10 @ 30 lbs.
Modular Lat pull-down 1x10 @ 50 lbs., 2x10 @ 40 lbs.
Bicep with free weight 3x10 @ 15 lbs. alternating bicep
Shoulder abduction on ball w/free weight 3x10 @ 5 lbs.
Stretch 15 min.

Tuesday Oct. 21st 2014

Recumbent bike 2 miles in 11 min.
Precor machine 1 mile in 13:11min.
Weighted walking lunge 3x10 20 lbs.
Rotary calf machine 4x10 110 lbs.
Kettle bell pass through walking lunge 3x10 25 lbs.
Dead lift w/bar 1x10 70 lbs., 1x10 90 lbs., 1x10 110 lbs.
Ball slam 3x10 @ 12 lb. ball
Single leg dead lift w/kettle bell 3x10 each side w/ 25 lb. kettle bell
Stretch 15 min.

Wednesday Oct. 22nd 2014

Swim 2 hrs.

Thursday Oct. 23rd. 2014

Off- had a yard sale, and let me tell you I was sore come Friday and I have the bruises to show for all the hard work I did lol!

Friday Oct. 24th. 2014

Cable cross machine / wood chop high to low 3x10 @ 35 lbs.
Cable cross machine / wood chop low to high 3x10 @ 35lbs.
Abs machine / did oblique 3x10 each side @ 50 lbs.
Bicep #8 machine concentration curl left shoulder hurt so did 10 @ 35 lbs.
right arm 5 @ 50 lbs. 5 @ 35 lbs.
Modular Lat pull-down 5 @60 lbs. 5 @70 lbs. 5 @60 lbs.
Triceps pull down 3x5 @60 lbs.
Dead lift w/bar  3x10 110 lbs.
Stretch 15 min.

Saturday Oct. 25th. 2014

Swim 2 hrs.

Sunday Oct. 26th. 2014

OFF

I have had to modify my workouts due to my shoulder and foot pain. I made appointment w/Dr. to see if I have stress fracture in foot, not happy this will put a halt to my running for a while. So I will be making modifications to my cardio and strength training for the next 8 weeks.

Make this coming week a good one!! Your body does not lie, it does reflect what we eat and physically do throughout the week, so go make a beautiful reflection!!

 

peace, health,happiness

~SHAWN~

 

Weekend is here...and so is the food intake nightmares

The weekend is here and so is the dreaded binges. 

I don't know about you but the weekends are my hardest time to say no to sweetness. I enjoy relaxing, having some sweets on the weekend spending time with family. Is this a problem? Well it is when you make it into a all out weekend binge. 

My trick is to make sure I don't deprive myself a awesome yummy treat or two. I have learned if you deprive yourself of the things in life you can not have, you just end up stuffing yourself with every thing you can get your hands on. Then come  Monday morning your beating yourself up for binge eating.  The viscous cycle will, mark my words, continue until you admit to yourself you have a eating disorder and need help.

Help comes to those who ask!

You can continue this love hate relationship with food or you can search for the reason behind why it is you feel the need to eat your feelings. It is a scary thing to do, but so is dying from obesity and leaving the ones you love behind.

I have had so many health issues, and I believe it all boils down to my struggle with food. I have had many years of yo-yo dieting and this is very taxing on the body. Of course my body will fight back, it has no clue why I deprived, then binge, then deprived it again. All it knows is it is trying to keep up with the demand I put on my internal organs. I shouldn't be surprised that sickness has shown up in other areas of my health. 

This year has been full of learning experiences. I've finally come to terms with my eating disorder and I really take the time everyday to question if I'm being good to me or am I eating for other reasons. My body answers my questions daily by either getting ill from nasty food, or makes me feel alive from healthy foods. With this said I feel like you really need to pay attention to how your body responds and then you can make the wise choice not to be bad to your self by eating to much garbage.

You are worthy of living healthy and hunger free. You don't need to abuse yourself any more, the past is the past, leave it there. DO NOT go another day making excuses why you eat the way you do! Get plenty of exercise in, and don't say I'm to busy, squats can be done doing dishes! So if there IS a will there IS a way!!

YOU ARE WORTH IT!

DO NOT let those head demons win!

Love your body, its the only place you have to live!!

Have a blessed weekend

peace,health,happiness

~Shawn~

Workouts for Oct 13-19

 

Workout Log for Oct 13-19

 

Monday 13th

 

Cardio Circuit

 

Stair Master 15 flights in 5 minutes

Treadmill .5 miles @ 5 in 5:29

Stair Master 15 flights in 4:11

Treadmill .5 miles @ 5 in 5:33

Helix 1 mile in 9:25

 

Strength Training

 

Triceps kick backs on ball, overhead, bent over, 3x10 w/10 lb. dumbbell

Bicep seated concentration 10 each side

Bicep forward and backward standing curls 10 each side

Kettle bell shrug 3x10 20 lb.

Lat pull-down with rope, bar, 3x10 30 lb. single arm 10 each arm 30 lb.

Stretch 15 min

 

 

Tues. 14th.

 

 

Strength Training

 

Seated leg press 3x10 170 lbs.

Cable Cross machine hamstring kick back 3x10 30 lbs.

Calf machine 2x10 30 lbs. 20 100 lbs.

Leg extension machine 3x10 50 lbs.

Hip adduction machine 3x10 75lbs

Hip abduction machine 3x10 75 lbs.

Squats w/weighted ball 3x10 20lbs.

Stretch 15 min.

 

Wed. 15th

 

Cardio

 

Treadmill 2 miles @ 5.2 in 23:17

 

Strength Training

Triceps cable machine #7 10/30lbs

Ab machine 3x10 front, both sides

Rope pull down 3x10 40 lbs.

Modular Lat pull-down 3x10 50 lbs.

 

WEIGH IN DAY!

176.1 lbs.

 

 

Thurs. 16th

 

Cardio

 

Stair Master 15 flights in 4:52

Treadmill .5 miles @ 5.5 in 5:37

Stair Master 15 flights in 3:52

Treadmill .5 miles @ 5.5 in 5:35

Stair Master 15 flights in 4:07

Treadmill .5 @ 5.5 in 5:33

 

Strength Training

 

Ab Machine front, both sides 3x10 30 lbs.

Leg press 3x10 170 lbs.

Cable Cross machine hamstring kick back 3x10 30 lbs.

 

Stretch 15 min.

 

Fri. 17th

 

Cardio

 

Helix (rolling hills) 1.89 miles in 20 min.

Precor c846i bike 2 miles in 14:37

 

Strength Training

 

Ab Machine front, both sides 3x10 40 lbs.

Cable Cross machine wood chop high to low 3x10 45 lbs.

Bicep machine # 8 2 arm curl  10 @ 35 lbs.

Bicep Machine # 8 concentrated curl 10 @ 35 lbs.

Lat Machine #4 10 @ 35 lbs.  10 @ 40 lbs. 10 @ 45 lbs.

Stretch 15 min.

 

SAT. 18th-OFF

 

Sun. 19th

 

Cardio

 

Bike 2 miles in 13:11

 

Strength Training

 

Cable Cross machine hamstring kick back 3x10 35 lbs.

Calf machine # 3 3x10 120 lbs.

Seated leg press 3x10 170 lbs.

Ab machine side bends 3x10 each side 50 lbs.

Abductor machine 3x10 75 lbs.

Adductor machine 3x10 75 lbs.

Russian side twist lunges 3x10 each side w/weighted ball 20lbs.

Side to side squats w/resistance band (med) 3x10 w/weighted ball 20 lbs.

Stretch 15 min.

 

The end of a long week!

 

I have had a few struggles with low glucose levels. Not sure if it is because In raised my workout up to a hr to hr 1/2? This week I will work really hard on learning correct fueling. It has been so hard to eat right when I get up, I'm always so nauseated in the morning, but after my episode at the gym I will make sure to fuel correctly, falling out in front of strangers is not my goal in this.

 

Goals for this coming week:

To work on food intake, I will eat every 2-3 hrs. 

Eating less processed food

Get the sleep I need to recover from the workouts

 

Have a blessed week all!

Live healthy, happy, and wise

~Shawn~

 

 

 

 

 

 

 

 

 

 

 

workouts for Oct. 6th to 12th 2014 plus wed weigh ins

So this week I made it my mission to really do as I speak!

I'm a great talker now lets get to business so I reflect on the out side how I feel on the inside.

Monday Oct. 6th 2014 

Cardio

20 floors on Stair master in 6:45
2.26 miles on Helix in 20 min

Strength train

20 lb weighted ball crunches x20
20 lb weighted ball Russian twist x20
Seated leg press 190 lb 2x10

Tues. 7th

Cardio

20 floors on Stair Master in 6:14
1 mile on Nordic Track in 10:41

Strength train

Arm extension 20@30 lb
Over head press 20@15 lb
Lat Pull down 10@25 lb

Wed. 8th

Cardio

20 floors on Stair Master in 6:18
1 mile on Nordic Track in 10:05
2.35 miles on Helix in 20 min

Strength Train

20 lb weighted ball crunches x20
20 lb weighted ball Russian twist x20
Calf press machine 120 lb 3x10
Seated Leg press 190 lb x 5 / 170 lb x 5 / 150 lb x5

Wed. weigh in day: 178.6


Thursday 9th

Cardio

Treadmill 2 miles in 22 min

Friday 10th

TRX class 1 hr was crazy hard and I was sore for 3 days hehe!

Sat. 11th
OFF DAY!

Sunday 12th

Cardio 

Bike 2:11 miles in 18 min

Strength Train

Circuit 3x10
Bose w/14 lb ball side to side jumps
Step ups on platform 44 lb bar bell
Butt lifts on balance ball
Squats on half foam roller(to add tilt) w/30 lb hand weights
Sliders with 14 lb weighted ball

So this was my week. Was hard to fit in but I'm tired of making excuses. NO EXCUSES!
So onto another hard week of work, cant wait to tell you all about it come next Monday, sorry this one was 2 days late but with my schedule and memory, it is hard to remember to write in my blog.

I will leave you with this great quote I found

I know I will!!!

You have the key!

Can you believe it, we are now in the 10th month of this year! Has it went as planed? How many of you just threw in the white flag?

I have had many ups and many downs, but for the most part I'm on track to making my goal by Dec 31st. I'm excited on so many levels, but in another token, scared as all get out. I have 18 lbs to reach my 100 lb weight loss since I started this journey so many years ago. I have gained and loss this so many times. Now I'm dedicated to keep it off. I have 38 lbs to go to reach my all time goal of 140 lbs. I know I will get there so keep in touch and watch me work :)

Why is it we put so much pressure on ourselves? I know for me it is the fact someone once told me I was going to end up a no body, fat, and unlovable. I once used these words to fuel my food addiction, now I use these haunting words to fuel my workouts.

We all hold the key to our own happiness. Some may just not have the will or want to use that key. The just keep it in their back pocket in fear of what may lay ahead of them on the other side of that door. There is something comfortable being over weight. No one bugs you with unnecessarily whistles. No one borrows our clothes. No one expect anything from you. You just blend in and stay out of view of others around you. Then reality hits you dead square in the eye, you pass a mirror and there is no hiding the fact you are unhealthy, wishing you could just blend in. Funny how blending in works, isn't it?

So why are you not using that key? Happiness is just on the other side of the door. What you waiting for?

Tomorrow I will start posting my daily workouts with pics, time to get this machine in fine tune :)
Best to you and yours may you have a healthy and happy day!
~Shawn