CAROLYN1213's SparkPeople Blog CAROLYN1213's Blog on SparkPeople, home of free diet plans and a healthy living community Back AGAIN, and again and again!!! So much has transpired since I last posted in this group. Life is ever changing and for those of us who don't transition well, it can take a bit to re-establish balance. This has not changed, I've kept my heart health as the primary focus. A major part of that for me at this phase of my life has been stress management and taking stock in the things that add quality to my life. <BR> <BR> At times that has meant cutting out some activity, getting more rest, and spending more time laughing... Fri, 6 Feb 2015 16:25:29 EST Living from Center <img src=""> <BR> I admit it, I’m in love with my life. Not the ‘things’ I have accumulated, not the position I have as an instructor, owner, personal trainer. I’m in love with the simplicity and exhilaration of exploring the tough areas, the obstacles and conflicts in my life and learning how take a fresh approach that causes me to grow up and out. Some may mistakenly believe that happiness or ‘bliss’ is the avoidance of fearful or un... Tue, 26 Mar 2013 08:20:43 EST Paleo 3 Month Progress Pics Some of you may know, that I started using the Practical Paleo menu plans in late December. If you are not familiar with the plan, you might think, as I did, that it is a gluttonous meat carnival. I do not eat any more protein than I formerly did. As a matter of fact, most days I eat less protein than I formerly did since I took out most of my protein shakes (I have 1/2 a scoop once a day) and I do not eat protein bars any more. <BR> <BR> I actually eat far more veggies and healthy fats t... Mon, 18 Mar 2013 09:19:19 EST Abundance “But seek first the kingdom and His righteousness, and all these things will be given to you as well” Matt. 6:33 <BR> <BR> There are times when my training calendar is simply busting at the seams. As a personal trainer who runs her own studio, this is a blessing. It can, however, be a burden if I allow it to be so. Seven consecutive hours of training others, a brief break and then teaching an hour of bootcamp at a high intensity can be physically demanding. Even during this time of ple... Sun, 17 Mar 2013 09:33:45 EST Let's Get it In!!!! I'm on the count down! 76 day until my 47th birthday!!!!!!!!!!!!!!!! Woooo! Hoooo! I do love parties!!! Much to celebrate this year! I have had the most amazing summer! I've been on mountain climbs in Yosemite that I wouldn't have even dreamed possible just a couple years ago! I am blessed to teach bootcamp classes and a high intensity class I created called BIQ (pronounced BIC like the lighter) Burn . It. Quick. These are such a joy to me for many reasons. First, I have had two knee... Fri, 28 Sep 2012 20:46:13 EST Weekend Warrior & Reset Part 2 Usually when my hubby is out of town for two weeks at a time, I get a little blue on the weekend. During the week I am busy with the training and workouts that I love. I love having my hubby home, even on those long days, it's just nice to have someone waiting for you at home and someone to wake up with. <BR> <BR> This weekend, I posted on my Facebook page the things I was looking forward to do on the weekend. I had several friends take me up on those ideas and tossed in a couple new on... Sat, 15 Sep 2012 18:59:46 EST BIQ Burn it Quick Tonight is the unveiling of a new fat blast class I designed using all the best exercise science I know. The class is a HIIT (High Intensity Interval Training) style format using cardio and weights. Tonight the weights are light to get form down. The idea is to use the heaviest weight you can with good form. The class is not 'fast paced', it is more of moderate intensity alternating cardio with lifting to stimulate growth hormones and the hormones that release stored fat. <BR> <BR> Here ... Mon, 10 Sep 2012 16:15:42 EST Reset Okay, it's fall! Time to reset goals, refocus and recommit to some past goals we have let slip or slide to the wayside. <BR> <BR> If you ended summer feeling a little doughy around your center and a little too much bounce in your trounce, this is the perfect time to pump up that metabolism and get back on track. <BR> <BR> Here are some goals for the first two weeks of our Fabulous Fitness Fall Challenge to reset our metabolism! <BR> <BR> Rest: <BR> Yes, sleep is an important part of w... Mon, 3 Sep 2012 08:11:35 EST Time to Refocus Wow! I can't believe it's been three months since I blogged here!!! I know it sounds like an excuse . . . but I've just been amazingly busy! Praise God! <BR> <BR> Since the day my personal training studio opened I have been blessed with a pretty steady group of clients. Lately the number of one on one trainings has increased and some days are five hours back to back, one hour break and then four more hours of training. I love each woman I am blessed to work with towards their goals. My... Sun, 5 Aug 2012 21:57:35 EST To the Next Level Wow! This weekend I have experienced and learned a LOT!!! I went to Columbus, Ohio to attend an ACE (American Council on Exercise) class called Integrated Fitness for Personal Trainers. Since I was going to be in Columbus, I had ordered a couple products from Rogue Fitness (a CrossFit supplier). I also arranged to go to a CrossFit gym in the downtown Columbus area. <BR> <BR> At Rogue: <BR> <BR> I purchased: <BR> <BR> locking collars for my olympic bar, the spring clips I have just take... Sun, 20 May 2012 20:31:53 EST Growing Pains!!! OMG!!! What a day!!! First I went to a warehouse to pick up some CrossFit workout supplies I had ordered. I got a plyo jump box, a battle rope, a tether for my weight sled and harness, and a set of collars for my oly bar. <BR> <BR> <img src=""> <BR> <BR> Later in the evening I had made arrangements to visit a CrossFit gym in the downtown area of Columbus. After talking to the owner, he said he would allow me to come warm up with t... Fri, 18 May 2012 22:39:31 EST Remember Me? It really doesn't matter if you remember me, know anything about me or about my weight loss journey here on Spark. What matters is that YOU know that YOU can do it! How do I know you can do it . . . because I did and I'm nothing special or super human. <BR> <BR> I lost 100 lbs. in 14 mths. without any pills, potions or gimmicks! I worked out at home using Wii Fit and my bicycle for the first six months. <BR> <BR> I've lost a total of 117 lbs. , though I'm traveling a little heavier r... Wed, 16 May 2012 09:30:01 EST I'm Still Here! Barely! Wow! Has it really been two months since I wrote an update or checked in on Spark?!!!! It has been a very, very, very full two months. Since I last checked in I have renovated, painted, and moved into an office as a personal trainer. I have a small office and a small 10 x 20 training room at the dance studio that I teach yoga at. In my small training room I can fit in a whole lot of BIG workouts! When there are not classes happening in the adjoining rooms I can take clients in those roo... Sat, 24 Mar 2012 22:11:21 EST Suddenly I See It is an amazing thing when you are a life long student and what you have always known you suddenly KNOW!!! LOL! Yesterday and today are my moments of wide awake realization. <BR> <BR> 1. I can indeed accomplish anything I train for. <BR> 2. He who chases two rabbits, does indeed go hungry. <BR> <BR> Those are two things I have known and talked about a lot over the past year or two. I have proven to myself time and time again that when I zero in on a target I can indeed accomplish my ... Sat, 28 Jan 2012 10:36:58 EST Pull Over! We Need Fuel! We are working on fitness here people! We must fuel the work that the ‘engine’ called our bodies are doing!!! Failure to feed the machine stops the machine from working properly. Here is the deal in a nutshell. Muscle is a mighty machine. It must be fed. The more muscle you have, the more fuel it will consume. <BR> We have a problem in our ‘dieting’ mentality. We have been taught and continue to believe that we can ‘diet’ (starve) our way down to our ideal weight. And we can, indeed d... Thu, 26 Jan 2012 22:38:29 EST All Systems Go Wow! It has really been a roller coaster lately!!! I feel like I"ve blogged a lot lately, but it seems I haven't posted a blog here in over a week. <BR> <BR> My emotions have been up and down and all around this past week. Transitioning into a muscle building phase and wrapping my head around the idea of GAINING as opposed to losing takes some mental focus. Just like I had to watch those calories, carb, proteins and fats when I was losing to make sure I wasn't eating too much, now I h... Sun, 22 Jan 2012 19:00:42 EST Down Shift I'm switching gears for a few days and then going right back at it!!! As soon as I closed out my individual challenge for the 49 Days, I took three days off from the gym, ate a little higher in fat and carbs for a day or two and then got right back in the gym kicking it as hard as I could. I did change up my splits to help hit some areas more directly than they had been hit lately. I had a great bench press day on Monday! <BR> <BR> <BR> <BR> Monday: Train for Power Bench Press <BR> ... Thu, 12 Jan 2012 20:46:34 EST Blogger Blues I have missed blogging. I know I have written a couple things lately and my recent writing is the type of writing I miss the most!!! I got a little wrapped up in wanting to help everyone do everything and make sure they had all the tools they needed to succeed. The thing is . . .I can't give everyone everything they need, because finding what you need and learning how to use it is the most important part of the journey. <BR> <BR> I'm not a leader. I'm a woman. I have goals and I have ... Tue, 10 Jan 2012 15:25:46 EST Be the Machine A couple times in the past year or so, I have heard or seen comments made about me referring to me as 'a machine'. Some of those comments were said in flattering ways that made me chuckle. At times it has been used to refer to me as something other than natural, normal or human. <BR> <BR> The people who see me every day and workout with me have used 'the machine' a lot lately when referring to me. They are close enough to me, see me, hear me and 'know' me well enough that I take what th... Wed, 21 Dec 2011 11:47:38 EST 49 Day Challenge I have been blogging very sporadically lately! A little here on Spark, a little on <link> </link> , but neither one very regularly. It's not like there isn't enough going on in my life to talk about or share, it's just been a super busy and focused time for me. <BR> <BR> I joined in on a 49 Day Challenge on a website and we are a little over half way there. There are five members on our team, FabFit Forever. We are each in different stages of our journey and are learni... Sun, 18 Dec 2011 09:44:05 EST I Need the Number of the Bus that Knocked Me on My @sterisk! Wow oh wow! What a day!!!! <BR> <BR> I started off by taking the time to shower!!! And do my hair!!! Those my sound like little 'tasks' to you, but I usually just throw my hair in a ponytail or put a hat on and head to the gym after breakfast. However, over the past couple weeks I have noticed that my skin and hair are not loving my routine. They have been neglected and showing the signs of it!!! I was looking old and tired! I was feeling great, but my skin and hair were not saying ... Mon, 12 Dec 2011 20:07:24 EST Close a Chapter, Open a New Book Wow, just oh wow! <BR> <BR> It has been an extremely emotional week and today especially seems pivotal. <BR> <BR> Today as I stepped on the scale for a weekly weigh in for a challenge that I am in, I realize that the weight loss part of my journey is over. I had set the goal of losing another 5 lbs. by my birthday, December 13th so that I could donate a total of 120 lbs. of food to the local food bank. Last week I realize that could not happen in a safe and healthy way. <BR> <BR> This... Thu, 8 Dec 2011 18:15:07 EST New Day! New Page! Has it really been that long since I blogged here?!!! Wow! I had some computer issues and then I had some Spark issues with load time of a blog I was writing. Since I have been in a big time crunch lately, I opted to write my blog on my WordPress site a couple of times So, I am writing! <BR> <BR> I feel a big weight off my shoulders right now! I passed my ACE Personal Trainer Certification yesterday. It feels so amazing to have that crossed off my list! The real learning starts now... Wed, 7 Dec 2011 09:54:19 EST The Follow Through It has been an amazing week. Our team of five ladies hit the ground running in the 49 day challenge. We have been learning as we go and applying as fast as we can to develop the best plan to be our best selves at the end of this challenge. <BR> <BR> Along the way we are learning more about ourselves and each other, as well as developing skills we can use for a lifetime. We are learning to adjust our proteins, carbs, and fats to meet our needs on any given day. We are learning our body ... Sat, 26 Nov 2011 16:03:22 EST The Vision I am BIG into visualization. There is the science nerdy part of me that visualizes myosin and actin heads zipping together like gears in a well oiled machine with each contraction. Then there is the aesthetic side that likes to see the pumped up muscles after a hard lifting session. <BR> <BR> My favorite form of visualization is when I select a physique similar in type to mine and use that image to propel me in my workouts. Or I will use a female athletes training style to achieve her sy... Mon, 21 Nov 2011 20:01:36 EST The Plan It never fails that after training for and running a half marathon, my body starts wanting to store fat away like a squirrel preparing for winter. Fat starts accumulating on my belly and before I know it, I have a muffin top and pants start feeling tighter around my hips and upper thighs. <BR> <BR> Since I know from the past that this is what happens, I have a plan in place to start counteracting that starting two days after the half marathon. I give my body one full day of rest and a li... Sun, 20 Nov 2011 20:34:40 EST It's Time to Rise and Shine I have been rising. I am constantly on focus, on task . . . setting goals, making plans, executing them precisely. If I can see it and I believe it, I can make a plan to get it. It has been my passion, my drive, my extreme pleasure and joy to find the thing that lights my fire. There is not a day that goes by that I don't thank God for the privilege and the opportunity to do it all again. <BR> <BR> However, lately I have felt a little numb. Still happy, still thankful . . . yet somethin... Fri, 11 Nov 2011 11:15:36 EST Running for the rush! Wow!!! The Savannah Rock n Roll Half Marathon was exactly the ticket I needed to pump up my adrenaline for the next phase of my winter training. So much happened in just a few days, I don't know what to talk about first!!!! This morning I thought I was going to talk about the race and the people I met there . . . and I will. But, something happened that changed my mind, my passion and my energy. <BR> <BR> First, just a short recap of the race events. I ate too much of the wrong thing... Tue, 8 Nov 2011 17:14:10 EST See it, Believe it, Achieve it! Something about flip over a new page on the calendar just excites the daylights out of me!!! A new week is nice, with new opportunities and possibilities. But flip over into November feels different, special, exciting for me for a couple reasons! <BR> <BR> First, I have been training really hard for the Savannah Half Marathon. That race is this weekend, November 5!!!! I love the results of the training program I have been using. I guess I am most excited because for the first time, I wr... Tue, 1 Nov 2011 20:55:53 EST Push it Up Girl! A blog a week is not nearly enough! Too much happens in a week around here for me to pick what to talk about. I will do a short recap of the highlights of my week and then I get to brag about my run this morning and shout out to some friends. <BR> <BR> Monday was the day I blogged about last, the day the Kat, Shannon, Angie, Carie and Trina came for brunch. <BR> <BR> Thursday!!!! I met with my trainer, Alex in the gym for the best chest, back and tricep workout I have ever had! After an... Sun, 23 Oct 2011 16:55:52 EST Against the Wind Wow, oh, wow what a week it has been!!!! Since the day of my super duper leg killer workout with Alex (I mistakenly wrote AleC in the last blog), I have been the busiest girl in the world! First let me say that leg workout was NO joke! I was still feeling it FOUR days later!!! <BR> <BR> Let's see, I worked out with Alex on Wednesday. I was scheduled to run four miles that day, but that was not happening! I did make it happen the next day, even though my legs felt like lead. Running wa... Wed, 19 Oct 2011 10:33:01 EST Reaching Past to Pull Through What a journey it has been to get here! Well, I'm not 'here' as in at goal, but in a lot of ways I am here! LOL!!!! It is October and this is a very meaningful month for me. In October 2008 is when the doctors thought I had a heart attack. In October 2009 I joined Sparkpeople. In October 2010 I ran my third and to date fastest half marathon. I should have scheduled some big memorable event for this month! <BR> <BR> But in a lot of ways this is a breakthrough memorable month for me! ... Wed, 12 Oct 2011 23:07:33 EST FabFit Month of Marathon Miles On team FabFit we started off the month of October with a marathon challenge! Here is the intro to the challenge: <BR> <BR> <BR> The challenge for the month of October is to complete 26.2 miles by the end of the month. You can do a mile a day, or several miles a couple days a week to equal a total of 26.2 miles by the end of the month. For the 26.2 miles you may walk, run or use an elliptical. Have fun! At the end of the month you will be a marathoner! A marathon is simply a distance, it ... Sun, 9 Oct 2011 09:47:42 EST Results Not Typical I am on a glorious beach vacation in Hilton Head, SC. This is the perfect time to be at the beach for me! It is the off season so it's not crowded at all. It is easy to get into restaurants, and the weather has simply been perfect in the mid to upper 70's. Wonderful weather for bike rides, running, and reading on the beach! <BR> <BR> Even though I am on vacation, it doesn't mean I give up or lose sign of my goals, dreams and purpose. As a matter of fact, I use vacation time to get real... Wed, 5 Oct 2011 10:09:36 EST Focusing Forward The hardest part of losing over 100 lbs. . . . . maintaining. Urgh! I swore I would never use that word in my journey. But, here is the thing, at some point you run out of things to focus forward on. Losing eight to ten pounds a month in the first year was easy. Just focus on the daily steps it takes to lose one pound. Then there were the BIG goals like train for a half marathon! THAT was exciting stuff!! <BR> <BR> Then there were three other half marathons, each one faster than the ... Tue, 4 Oct 2011 14:53:42 EST Vacationing Sugar & Caffeine Free Some of you may be shocked to even see the word sugar exists in my vocabulary these days! But, those who know me really well know I keep a little stash of dark chocolate around and indulge in a square or two on a regular basis. Well, someone challenged me to be sugar free for the month of October. The same someone who challenged me to give up caffeine. I really need to select my friends better! LOL!!! Actually, I love when friends encourage me to raise the bar a little higher. These ar... Wed, 28 Sep 2011 21:10:42 EST Examine Your Path I wrote this blog, or the concept of this blog once and right as I got to the end, I lost all the text. So, I will trust that there was indeed a reason and attempt to reconstruct my thoughts. It does bring to my mind that the reason I blog is to organize my thoughts and feelings and to strengthen my resolve. Sometimes once it's out of me and into words . . . it is done. I don't write notes or jot down ideas before hand. This is my stream of thought on a subject and it takes off on me and... Sun, 25 Sep 2011 09:23:00 EST Gadgets, gimmicks and gizmos There are a few 'gadgets' I really like and find to be valuable tools . . . I like my Garmin Forerunner. It helps me a lot in training for half marathons. It tracks my pace and my distance while I am running. Now, I am not a 'chart keeper'. I don't upload the data and track things like that. I do write down my distance and pace in my workout journal. I am more interested in the data I am receiving during my run! <BR> <BR> I love my gymboss timer. I use it for interval training at th... Wed, 21 Sep 2011 11:47:00 EST Just a few things It has been a full and wonderful day! <BR> <BR> I tracked everything I was supposed to be tracking and learned a lot about myself today. I will share more on that tomorrow...tonight I need sleep! <BR> <BR> I have to make myself post my priority list for tomorrow. If I post it, it will happen...if I don't I'll find a reason to put something off...again! <BR> <BR> Prayfit devotion and workout. <BR> Half of my breakfast <BR> Run 3 miles <BR> Eat second half of breakfast <BR> Bible study on... Mon, 19 Sep 2011 23:25:33 EST Day Six - Get FabFit ~Hills and Valleys~ I guess it was bound to happen at some time. I've enjoyed those mountain highs for over two years. I've hit my share of bumps and pot holes along the way, but the ascent was a wonderful thing. Every day I was excited to set off on a new adventure and see what that day had in store for me. <BR> <BR> At this very moment I am feeling guilty for even writing my feelings out, others have come so accustomed to me being on those hill tops and brimming with enthusiasm. . . believe me, I like that... Sun, 18 Sep 2011 23:15:47 EST Day Five - Get FabFit ~ Running Mojo Returns ~ It is simply a divine day here in Indiana! <BR> <BR> I love everything about this day! <BR> <BR> Started the day with a yummy clean, healthy breakfast and headed out to the farmers market. <BR> <BR> I love the farmers market!!! I loaded up on zucchini this week!!! I bought some of the skinny ones to make zucchini chips with! They are sooo delicious! And I can eat them on a run without feeling like I'm cheating! I didn't need any more grass fed beef this week, I have about 6 packag... Sat, 17 Sep 2011 18:52:57 EST Day Four - Get FabFit I only have a few minutes to catch up here and track my points for the challenges. <BR> <BR> This will be the short list of what I was able to accomplish today. <BR> <BR> I finally had a moment to sort through my workout clothes! In the busyness of my work days I kept washing and repacking the same couple workout outfits. Today I discovered I have a whole wardrobe of hardly worn yoga pants! Yea baby!!! I got the spring/summer clothes put away and made room for my spandex/lycra/cotton ... Fri, 16 Sep 2011 20:51:24 EST Day Three - Get FabFit Nutrition The whole topic of nutrition seems to confuse and upset most people WAY more than it should. If you are eating clean and healthy, you are not going to do irreparable harm to your body by choosing one veggie over another, or eating one more serving of grains than is 'recommended'. It may delay you in reaching a goal, if you cut your calories back too far it will work against you and you will fill sluggish and tired. <BR> <BR> Here is how I decide what to put on my plate. Processed food i... Thu, 15 Sep 2011 22:04:17 EST Day Two - Get FabFit Oh, my I am tired. This may be a just the facts blog! I know you have heard that promise from me before! <BR> <BR> Yesterday and today, the weather was gorgeous!!! It is hard for this chick to stay inside when the sun shines! Yesterday I got all my house chores done and a little 'office' work and planned to spend a little time in my lawn chair and then enjoy working on my new yoga flow outside in the sun. I was only wearing a pair of hot yoga booty shorts and a matching bra top. . . .... Wed, 14 Sep 2011 20:05:26 EST Day One - Get FabFit There is no goal, there is the open sky and it is infinite. <BR> <BR> Being the healthiest, strongest and leanest I have ever been in my life is an amazing feeling. I wish this for everyone I know and love. <BR> <BR> <img src=""> <BR> My fathers side of the family at the funeral of my uncle this past week. This is not all of them, just all who were there at the moment. (I'm crouched down, in the brown dress). <BR> <BR> I feel a ... Tue, 13 Sep 2011 11:22:23 EST AND, the winners ARE (drum roll) . . . Our FabFit team had a photo challenge! And boy did I get some amazing pictures for the challenge. They did not know this when they turned in their photos, BUT, the pictures are being used to make a calendar!!!! So, there are twelve winning photos. <BR> <BR> In no particular order at this time, here they are: <BR> <BR> <img src=""> Angela L.!!! sorry, I do not remember everyone's spark names, I will try to come back and edit this. ... Sun, 11 Sep 2011 20:26:19 EST Staring Down the Dragon To say I have had an eventful three months would be an understatement! <BR> <BR> In July I had a personal attack on my character and a blow to my heart that made my knees buckle. In the past this would have pushed me to a binge cycle. It did not this time. For a brief moment I thought I wanted to use something to shove down the feelings, drown the pain and numb my emotions so it wouldn't hurt so bad. Then I just decided that those actions would not get me close to my goals and were far... Wed, 7 Sep 2011 22:43:46 EST It Feels Like Chaos In the song by Sanctus Real, "Whatever You're Doing" it says: <BR> <BR> Whatever you're doing inside of me <BR> It feels like chaos but now I can see <BR> This something bigger than me <BR> Larger than life something heavenly <BR> Something heavenly <BR> <BR> It's time to face up <BR> Clean this old house <BR> Time breathe in and let everything out <BR> <BR> Well, here I am. Just 15 more hours of my 'gainful employment'. Getting ready to enter the ministry that I feel called . . . that I... Sun, 4 Sep 2011 15:23:08 EST It's About Time This week on FabFit, we had a leaders challenge. In my last blog I talked about being a Stealth Warrior as I was unable to talk to others about my workouts, how many minutes of fitness I was getting or ounces of water I was consuming each day. <BR> <BR> On Sunday I made my workout plan and set a goal for 3 hrs. of activity a day. I know, that is a lot. But I am not new to fitness and I listen to my body very well. I knew I could not do the crossfit style workouts that I usually do, they ... Sat, 3 Sep 2011 08:59:05 EST Open Palm Insert Blessings In the past two years, I have been soooooo abundantly blessed. The right student trainers came into my life at just the right time to prepare me for a challenge or opportunity. Any obstacles or hurdles I encountered help to prepare me for the opportunities that would be coming next. Such was the case today. <BR> <BR> A month ago I gave notice at my job. For the past year I have tried holding a full time job, training for various physical events (half marathons, full marathons, duathlon... Wed, 31 Aug 2011 19:21:52 EST