Wednesday, November 20, 2013
Well this morning my oatmeal exploded in the microwave, my stress meter went up at work, because tight deadlines just got tighter, and for some reason today I let some negative thoughts creep into my mind about where I am in my fitness journey, and how slow the rate of my progress as been lately. Then I saw this on my Instagram and I bucked up real quick.
I filled my brain with positive thoughts and reminded myself how far I've come. Stop feeling sorry for yourself and chalking today up as, "one of those days." Today is a day of your life that you're never going to get back, so even though it may not be the greatest day in your history make the most of it.
The other day I was teasing my boyfriend for being grumpy, and he told me he didn't know how someone can be so happy all the time. My response to him was that I choose to be happy. I choose to not waste time and energy dwelling on the negative. I choose to make matters better. I choose to live a happy life. Sometimes it takes a lot of effort to follow through with that choice, because not everything is going to be daisies and rainbows, but I make the most of what I get and the effort always pays off.
Wednesday, November 06, 2013
Lasting success is powerfully tied to your beliefs. Your beliefs are also shaped by the conversations you have with others and the conversations you have in your own head - your inner voice. - Chalene Johnson
What does your inner voice sound like? What kind of things do you say to yourself? Is it confident and strong, or is it winy and doubtful? Do your sentences start with, "I can" or "I will," or do they sound more like "I hope" or "I don't know" or "I can't."
Your mentality going in will dictate your outcome. Whatever you say to yourself, is what you will eventually believe, and it's what will eventually happen.
Thursday, October 24, 2013
Yes, I basically cramming all of the Beta Phase into one review. For one "life" happened and I didn't get around to writing a blog, and two my opinion over the weeks hasn't changed much.
Going into the Beta Phase I expected the workouts to be a lot more advanced than the workouts from the Alpha Phase, and I don't think that's necessarily true. Core Cardio and Speed 2.0 are challenging to get through without taking a breather, and there are exercises sprinkled throughout all the workouts that are a step up and more challenging, but I know for a fact that there isn't a workout that compares to Total Body Circuit. As a whole the Beta Phase isn't harder than the Alpha Phase. At first I was a little disappointed and weirded out by this. As I kept going through the workouts it started to make more sense why this may be. Like I said before the point of the Alpha Phase is to condition your body for the Beta Phase, but not because it's harder, but so you can push yourself and make the most of every exercise. Instead of flopping around and struggling to keep up, my range of motion is greater, my intensity is higher, I have more control, and I'm getting the most out of the area that's supposed to feel the burn. As Shaun T. says, "You only have 25 minutes you can't wait for the burn. You have to make it burn."
I've heard time and time again real results happen at the moment you push yourself further than what you thought your could do. You get to a point of instead of saying to yourself, "OMG I don't know if I'm going to make it through this," you ask yourself, "Could I be going just a little bit harder? Can I stand to be a little more uncomfortable?" When I say real results, I don't just mean physical. I'm talking about mental results and personal growth. You start to speak to yourself in a positive manner. You start to believe in yourself. You're okay with facing challenges. This positivity will leak outside of your workouts and effect the rest of your life. Things don't seem so stressful as they were before. Your will power is so much stronger than it was before. The best way I can describe it is you rise above all the negativity that had been holding you down.
Tuesday, October 01, 2013
Hopefully none of you thought I gave up. I did the sixth week once, went on vacation, I decided to redo the it again to bring myself back up to speed.
This week I started the second phase of the program called the Beta Phase. In this phase there is a ton of focus on the core. The exercises are faster and more dynamic. Just like Alpha there are 5 different workouts.
Since it was my first time through all the workouts, I didn't get a true feel for them. They all felt kind of awkward. For example two of the workouts use weights, and I wasn't sure how heavy I should go, or maybe the resistance band would be more challenging. I would get through some exercises and realize I could have pushed myself a lot harder through them. Definitely looking forward to the second time through them all. I will say thought I do feel prepared for the next five weeks. The Alpha phase really did condition and strengthen my body. While doing these new exercises I'm able to keep myself stable and controlled and feel the burn where I'm suppose to rather then gasping for air and trying to keep up.
One of the best things I have been able to take away from this program is simply that. I've been able to take the exercises out of my basement and on the road with me while I was on vacation. I found these beauties and went T25 all over them.
I created a 25 minute Circuit workout. I would use the stairs as the cardio interval. I would run them twice then at the bottom I would either do a core and chest or lower body exercise I learned straight from T25. It was pretty cool. I had never designed my own workout before. I know some of you are asking, "you worked out on vacation?" Yes, working out is a part of my day. It keeps me sane. It helps me fight stress. It helps me feel good and proud of myself. It keeps me from feeling guilty for the times I do slack on my nutrition. If one little act can evoke all that positively. Why wouldn't I do it?
Saturday, September 07, 2013
Well kids, this is the last day of the Alpha Phase. I'm really pleased with myself and the program. I can tell that I've made progress from week to week and even workout to workout.
I've seen situations where people get frustrated with their workout program, because they just can't get down the choreography or move at the fast tempo, and there for don't feel like they're making much progress. So far T25 is not like that. Yes it's intense and it can be hard, but it's easy to get better along the way. That's really gratifying, and can be a big factor in causing people to want to stick with the program.
I've been pretty happy with the meal plan. I didn't have to change my diet too much, but it was a nice eye opener to realize I had fallen back into some ruts. Like thinking cheese has to be included in every meal. It doesn't. Some of my sandwiches and scrambled eggs have been just as satisfying without it, or realizing that just because you're always eaten certain ingredients in sandwich form doesn't mean that these ingredients just shouldn't exist without two pieces of bread. For example, my new favorite snack is wrapping turkey lunch meat around slices of avocado, or chicken salad with nuts, grapes and veggies is just as good on it's own. If there is an area of the program that I really need to put in more effort to approve upon. It would be the nutrition area specifically on the weekends.
My progress in detail. I feel very comfortable in my clothes. I'm fitting into a wearing some that I haven't worn in years. My posture is better. My core is stronger and tighter. I'm able to carry in more groceries at a time. While playing softball I feel like I've become quicker and stronger. Over the Labor Day weekend I went on an all girl trip to a music festival, and guess which girl had the brute strength to get the over sized cooler up the hotel stairs. This one right here!!!! I've lost an inch in my waist and chest, 1/2 inch in my hips and 1/4 inch in my thighs. Now I know all of you are just sitting on the edge of your chair reading this entire blog saying, "Okay okay. Just tell me how much weight you've lost!!!" The truth is I didn't weigh myself at this bench mark. Based on my experience with other programs I haven't seen much change on the scale during a foundation phase. There are lots of reasons why. You're preparing your body to move onto something more advanced, so during this time your body is transitioning and adjusting. It may retain water in order to protect itself against the new intense exercises. It builds muscle in order to support the type of exercise I'm doing, etc. Soooo above I listed many reasons why I know I'm making progress, and I feel good about it. Why would I then discourage myself by getting on the scale and see the number hasn't really changed that much?
I used to be obsessed with the number on the scale, and I would be lying if I said I just don't care about how much I weigh, but I've learned it's not the only gauge of my happiness. It really does break my heart when I see people on Spark let the scale be the judge of how good they should feel about themselves. Throughout the week I read the most beautiful things people have to say about themselves. About how good they feel, and how proud they are about their workout streak, making good eating choices, drinking enough water, meeting their daily steps, their efforts have rubbed off on their family, and then it never fails they get on the scale and all that pride and happiness is swiped away, because the number has barely budged. Now their posts are about how discouraged they are, why am I wasting my time, I'm failing again and I have nothing to show for my efforts. I think...that horrible scale has struck again. I know it's an important device, but I honestly think it was invented to make us crazy. I'm thinking about creating a challenge group where you don't weigh yourself for a month or two. Did I just make you gasp? I bet you would get better and faster results. Okay I'm stepping down from my soap box. I hope my scale bashing has not offended anyone.
Back to my review. First five weeks of T25 have been awesome.
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