February motivation wall

28 days- go get it!!

EAT CLEAN

   

 

January month in review

New for 2014 is my month in review.  I'll write about what was good and not so good, what I did well and what I need to improve.  This will also help reaffirm monthly goals.

What was good:

• I went to the gym 22 times in January 
• Signed up for a TRX/Bosu class once a week
• Started meeting with a trainer once a month
• Cooked food in bulk to take for lunches
• Blogged
• Had a meeting with my wellness coach
• Got a shoulder massage

What was not so good:

• ATE too much of the right and wrong things.  
• Justified poor food choices by making excuses
• Shoulder still hurts making it hard to do upper body work
• Extremely cold weather makes it hard to get out but not impossible

I think that the positive things outweigh the negative ones but those are more important in the long run.  Food choices determine weight loss and this is something that I need to get sorted out in February.

I updated my weight loss and fitness goals so that by January 2015 I'll be down 60 lbs.  I'd love to lose 2 lbs a week and  I will start losing weight on a regular basis.

Skinny or Fries?

A few years ago, I used this question, "skinny or fries?" to help me make immediate decisions about what to eat, whether I was staring a burger and fries in the face, cake, candy, bacon, whatever.  It was shorthand for make the right choice now because you'll regret it later on.
After a great chat on Tuesday afternoon with my wellness coach, Kathy, I found myself saying it again.
Really- make the choice.  What is it that I want more?  I KNOW how bad I'll feel after eating junk so make the choice not to eat it in the first place.
I need some momentum now.  I think that I've been following my eating plan but there was that handful of chips..... and that spoonful of ice cream.... and some bacon....oh, and just a FEW chips and guacamole.  On one hand, it's better than I would have done before (try a heaping bowl of ice cream!) but it's enough to slow any progress to a crawl.
Time to stop trying to justify this way of eating and get down to business!  I have the food, it's prepped and ready to go, now it's just a matter of keeping laser focus on the goal and keep asking the question- skinny or fries?

 VS

Dream On

Cold!

The polar vortex has arrived in Cleveland and it's currently 5F with a windchill that makes it feel like -19F.
These are the days when all you want to do  (all you CAN do ) is stay inside and eat comfort food.  I could seriously eat mac and cheese, tuna noodle casserole, lasagna, meatloaf......   I've been looking at all the food porn on Pinterest.
BUT..
I am NOT going to do any of that.  It's too easy and I'm not going to give in already!
Instead, I'm thinking about my workout later tonight and prepping my meals for the day.

I will be stronger than any excuse!
I will stay focused!

Prep

We've been in the kitchen today prepping food for the next few meals.  It's not food for the week yet, but I have plans for dinners for the next few days so we'll be cooking once, eating twice from it.

Tonight's dinner- green beans,  1/2 sweet potato, 3 oz pork tenderloin

I've realized that I'm not drinking enough water when I'm at home.  Must be better about staying hydrated.

Also, new year and a new look for my blog. What do you think?

12 week challenge!

I just signed up for bodybuilding.com $50K transform challenge.  It starts on the 13th and goes for 12 weeks.
Before pictures to follow!

bodybuilding.com challenge


Food:

1.  1/2 cup oatmeal;  4 egg whites;  1/2 red pepper;  1 tsp coconut oil
2.  (post workout)   1 orange;  4 oz tuna, 2 hard boiled egg whites, 1/2 tbsp olive oil; lettuce leaves
3.  3 oz ground turkey; lettuce; green beans;  carrots and hummus
4.  protein smoothie- protein, almond milk 30 cal, flax seed, 1 tbsp peanut butter

1st workout

All glutes, all the time.  I'd take pictures but I don't have a photo worthy ass yet and also, it's super duper freezing so to say I'm bundled up is an understatement.
I learned some new things to do in the gym and some other things that I may not be able to replicate but it was a great start to the new year!  I've been planning for this day for weeks now and glad to report it was a success! Also, I'm going to be hurting tomorrow but it's the good hurt that lets you know you worked hard.

In the meantime, check this out.

I mean, come on.

January Motivation wall

This is my go- to wall for January

Plan, Prepare, Pack!  Having meals ready to eat and go are key to success this time.  

To be an "after" on bodybuilding.com

Happy New Year!

1. Diet/nutrition is my #1 priority. I have a handle on my workouts so I need to put that kind of dedication into my food.

2. Stop deciding! I've made the decision to make this work, so now I'm going to move forward and stop looking back. I don't need to decide over and over again to make health a priority.

3. I will be more positive and speak more positively about myself.

4. I will be consistent in my progress and understand that plateaus and small setbacks are part of the process. I will not allow this to derail my progress.

5. June 1 is my first mini goal to have some significant weight loss ( I have a plan in place and know what I'll be eating and when).

6.  Stop worrying about stupid shit.