Interview about Goals

I was asked several questions about my goals recently and I thought I'd put them on "paper" and let the whole world see.  Why?  Because I want to achieve my goals and accountability is part of that.  So, I am giving my blessing to anybody who reads this and wants to keep me accountable:  if you see me faltering, TELL ME!  I want you to keep me accountable and help me reach some of my goals. 

I also want to let you know that I will never ask my clients to do something I would not do myself.  So when I answer these questions that were asked, I would ask these things of my clients and of myself.

1.  What are your fitness goals?


My fitness goals include losing at least 150 pounds, doing 25 push ups on my toes (REAL push ups), seeing some definition in my abs, and working out 5 times a week for at least 30 minutes of hard work or an hour of not as hard work.


2.  How far do you have to go?


As of today (July 15, 2012), I need to lose 127.6 more pounds, still be able to do 20 more pushups on my toes, see a LOT more definition in my abs, and consistently workout 5 times a week.  


3.  What do you have to do to reach them?


This is a tough question.  Let's start with the easy one:  be able to do 25 pushups on my toes.  I want to be able to do this by the end of August.  I know I can reach this goal, but it's going to have to work in conjunction with my other goal of working out 5 times a week.  I HAVE to build my strength and be dedicated enough to see that doing 25 pushups on my toes is a big deal (I haven't been able to do that since high school... over 10 years ago).  


To see more definition in my abs, I definitely need to be focused and dedicated to working out 5 times a week.  I also need to be watching my diet.  No soda, refined sugars, processed foods, and very little sodium is how I will see progress there.  


To lose 127.6 more pounds, again, I have to workout 5 times a week, watch what I eat, and stay dedicated to the fact that I'm getting healthier.


4.  What are you willing to do to get there?


I am willing to cut out all soda, refined and FAKE sugars, processed foods, and lower my sodium to get to the number on the scale.  I am also willing to limit my alcohol intake to one drink a week.  I will work to eat out a lot less (limit it to twice a week- once with Mike, once with my co-workers).  I also am committed to working out 5 days a week for at least a half hour when I do Chalean Extreme and a whole hour if I am walking or playing tennis or doing some other form of cardio work.


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So there they are folks!  My goals.  On "paper" for the world to see.  


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You know I'm always good for a challenge.  :-)  


So here it is:  I want you to take the four questions I have posted here that someone recently asked me and ask yourself these four questions.  THEN, I want you to find someone to keep you accountable.  It can be a spouse, a friend, a co-worker, even me...  Then tell your answers to that person.  Ask them to hold you accountable like I just asked you to hold me accountable.  Feel free to comment below too if you want.  I want to see what your goals are.  Then, let's work on meeting those goals together.  

Benefits to Exercise

What is your favorite go to exercise?  Do you walk three miles in the morning on the treadmill?  Take the dog for a walk in the evening?  Work the elliptical for a half hour three times a week?  Tennis?  Think about your go to exercise.  Then think about why you do it.  Mine is Chalean Extreme and tennis.  I LOVE the strength training in Chalean Extreme and tennis is just plain fun.

Exercise is a critical piece to any lifestyle change.  The Mayo Clinic identifies seven key benefits to exercising regularly.  


1.  Exercise helps control weight.
2.  Exercise helps to combat detrimental health conditions.
3.  Exercise improves mood.
4.  Exercise boosts energy.
5.  Exercise promotes better sleep.
6.  Exercise can help put the spark back into your sex life.
7.  Exercise can be fun!!!


US News identifies seven ADDITIONAL benefits to exercise.


1.  Exercise helps to reverse those detrimental effects stress has on your body.
2.  Exercise helps to lift depression.
3.  Exercise helps improve learning.
4.  Exercise helps to build self-esteem and improve body image.
5.  Exercise leaves you with a natural high, a type of euphoria.
6.  Exercise helps keep the brain fit.
7.  Exercise might help to keep Alzheimer's Disease at bay.


Medicine Net tells us that 64% of men and 72% of women fail to fit in an activity on a daily basis.  I agree, it's difficult at times to fit the workout or daily activity in.  However, reading the fourteen benefits above makes me want to make sure I am fitting the workout in no matter what.  Jenelle Summers is always talking about how she fits in her workouts at 10 pm if she needs to.  Sometimes that's what we have to do!  The key is to COMMIT to your workouts and activity, no matter what.  Trust me, you will see the benefits!!

After 90 days...

I started a fitness/ food challenge on April 4, 2012, 90 days ago roughly.  I started out 20 pounds heavier and several inches thicker.  As of today, I can say I've lost those said 20 pounds and have lost an average of about 2 inches around my waist and hips.  I've lost about an inch around my biceps, calves, thighes and bust.  I could have lost more, but honestly, I had a lazy final 3 weeks.

But...  aside from the weight and inches lost, I am a completely different person than what I was 90 days ago.    I know how to read labels now, I know foods that will give me energy and I even pay attention to the crap that goes into my body now.  Whenever I have a craving, I work VERY hard to find something that will satisfy the craving but not ruin all the work from that day or week.

I have also been drinking Shakeology for 120 days (a little over four months).  I know that has helped me as well.  Knowing the types of food that is Shakeology has definitely helped me make better decisions.  I am eating super foods from the Shakeology and I don't want to interfere with what they are doing for my body.  I have more energy, more desire to push play on my DVD player, and I am STRONGER!!!!  I have muscles I have not seen in several years.

What is the biggest change?  I think the biggest change is my DESIRE to just eat healthier.  I DESIRE to lose the weight.  I DESIRE to have more energy day to day, and I DESIRE the will to keep going.  My biggest change is that I know DESIRE and CRAVE to be healthy, fit, and energetic.

Chalean Extreme Changed My Mind

Chalene Johnson is my new hero. On April 4, 2012, I started a 90-day challenge to complete ChaLean Extreme and see how it impacted my life. Before ChaLean Extreme, I was not a believer in strength training. I always thought CARDIO was the key to losing weight. While cardio is great to build endurance, the muscles you build while exercising are what increase your metabolism which allows you to burn the calories you take in quicker. I have found that since beginning ChaLean Extreme, I have lost a couple of inches everywhere and 15 pounds. I am thrilled!!! Chalene Johnson has given me something to look forward to every morning. The exercise routines are EASY to do, and as I travel, I can do them on the road with my handy portable DVD player and resistance bands. The programs range from 11 minutes through 50 minutes.

There are three phases to the program. The burn phase is designed to burn a ton of calories and familiarize yourself with the fundamental moves of the program. Phase two is where we work on building serious muscle. I have found I am losing inches in this phase but not as much weight. I'm building muscles!!! During this phase, I have found muscles I had no idea I still had! The final phase is the lean phase. As I work through this phase, I will keep you updated on my progress.