We've moved! We've moved. I've gone all fancy-pants....you can find my new & improved website at www.petrinahammfitness.com. Go on, check it out!

Food = Fuel: Changing Your Mindset Can Change Your Life

Too many people fall into the trap of viewing food as either their best friend or their worst enemy.  When I was severely obese, food was often my best friend- a source of comfort, an anesthetic, always readily available when I needed it thanks to the drive-thru lane at many nearby fast-food restaurants and the aisles & aisles of processed junk at the local grocery stores. 

To others, food is viewed as the worst enemy.  At times in my weight loss journey, I would look at food as my enemy - the obstacle to me getting thinner.  It is this kind of attitude that can hamper your efforts to lose or maintain your weight (and, at the very worst, can lead to severe eating disorders).  Believe it or not, if you're not fueling your body sufficiently because you're viewing food as an enemy, you can wind up stalling your weight loss or even GAINING weight. 

This fuels you better than McDonald's food!

It wasn't until I was at the point of maintaining a significant weight loss that I began viewing food not as a friend or an enemy, but as fuel for my body.  Interestingly enough, this did not occur until after I had begun engaging in physical activity on a regular basis.  I began to recognize that there were certain foods with nutrients that fueled my body, that improved my metabolism, that caused it to run well and actually made me FEEL worlds better than I did when I was feeding my body with calorie-dense, nutritionally poor crap. 


On days where I made bad food choices due to convenience or temptation sake, I could feel the difference in how my body felt as I went through a workout.  Conversely, when I wasn't feeding my body enough,  I could feel as if I did not have the energy to push through a workout as well as I could when I was properly fueled.  This is when it "clicked" for me and I truly began to view food as FUEL.  This has been KEY to my maintaining my weight loss, and for helping me make smart food choices the majority of the time. 


I have been truly shocked to learn just how few calories some folks have daily when they are dieting in the hopes of dropping pounds fast.  Your body needs fuel to function.  Curious as to how many calories you should be having daily?  Click here, enter in your age, gender, weight, height and activity level and find out your rough daily caloric needs.  It may not be 100% accurate for everyone but it is a sound starting point for most.  Take a look to see how you're doing!

A tip I frequently share with friends is to think about what you're about to eat. Take a moment to consider whether the food you're about to enjoy is good for you. Make an effort to insure that at least 90% of the food choices you're making are truly good for your body.  You don't have to consider any food off limits for eternity, but you should limit your intake of bad foods. 

Have a nutrition tip you'd like to share? Comment below!

Top 10 Reasons I Love Working Out at Home

It's been awhile since I've ditched my gym membership in favor of exclusively working out at home.  Although I miss the hot yoga class offered at my gym, working out at home has turned out to be an all-around wonderful thing.  And I am thoroughly loving my results as I am now in the final phase of the Les Mills PUMP program.  Nearly each day, my husband and I set aside the coffee table, set up our equipment and get our sweat on together.   Our kids have joined in and will do TurboFire or Insanity workouts regularly.  We have transformed our living room into our own personal family gym. 

Working out at home with Beachbody programs ROCKS.  Here's why:

10.  The Savings.  We save time and money- no longer do we have to drive 15-20 minutes each way to get a good workout.  And we don't have to spend any money on an expensive gym membership each month!  Sweet!

9.   The Comfort.  No, it's not comfortable to grinding your way through an exceptionally tough workout.  But it is nice to be doing a workout in the comfort of your own home- without having to worry about what anyone thinks of your dingiest sweatpants.  Bonus too that you don't have to deal with any offensive smells or sounds of others- well, unless your little one is still in diapers.

8.  The Best Spot in Class Belongs to You!  You don't have to rush out the door to get to your gym in time to land a spot in a popular class, nor do you have to fret about being way in the back and unable to see the instructor or fighting for space to move after the class starts.

7.  The Flexibility.  You are the master of  your workout schedule.  You can fit your workout in the time that best works for you! And if the flow of your day changes, you can adapt and re-schedule for later in the day. You can't say the same for your favorite gym group class.

6.  The Trainers.  You get a workout alongside some of the best trainers in the industry- Tony Horton, Debbie Siebers, Shaun T, Chalene Johnson and the most amazing group of certified Les Mills trainers for the PUMP program- just to name a few!  These people will inspire and motivate you through a great workout.  Have I mentioned that I've actually gotten to chat with some of these folks thanks to Beachbody message boards and Facebook groups?  How cool is that?

5.  The Nutrition Plans.   Not only do you get a set of workout DVDs when you purchase a Beachbody program, you also get a sound nutritional plan.  Whether your goal is weight loss, maintenance or building muscle, you'll get a nutrition plan that will help you achieve your goals safely and sensibly. You don't get that with a typical gym membership.

4.  The Prizes.  By entering your workout in the Supergym, you're entered to win a daily prize of $500.  And you don't even have to enter a Beachbody workout to do so! All you have to do is sign up for a free Team Beachbody membership.   Not a member?  Click here to sign up. 

3.  The Pause Button.  In the event nature calls during your workout, you can hit pause and resume where you left off.  In my case, I often have to use it to give Stella a hug or my husband a kiss while we're changing out weights on our barbells (talk about a great energy boost!). 

2.  The Hybrids!  So I've already completed P90X, TurboFire and Insanity (all Beachbody programs).  Have I given them away or tried to sell them? Heck no. I keep them on hand to use for hybrid programs to stave off workout boredom.  You can get a lot of bang for your buck when  you have 2 or more Beachbody programs by crafting a hybrid program involving workouts from each.  A quick google search of the programs you have, along with the word "hybrid" should find you a new schedule to work from and keep those workout doldrums at bay. 

1.  The Sheer Simplicity.  All we have to do is cue up the DVD, hit play and we're off to a great workout.  When we had our gym membership, we had to get all the kids ready, change our clothes, pack a bag so we could shower and change after our workout, pack everything and everyone in the car, drive 20 minutes (more depending on traffic and stoplights), stop for gas if needed, check the kids into the gym childcare and hope we got there in time to find a spot in a group class or worry over whether the equipment we wanted was free to use.   What a production number!  Now, it's just a matter of changing, setting stuff up and pressing play. 

As you can tell, I am crazy in love with my Beachbody workouts.  Another big advantage to working out at home: our kids get to see us in action. It feels great to know we are providing a positive example to our children when it comes to health and fitness.  So much so that they often want to jump in and workout with us or they borrow one of our workouts and do it on their own.   I love that we get to share these workouts with our kids!

If you're getting tired of the production of getting to your gym or would like to start experiencing the joys of working out at home, email me at coachpetrina@yahoo.com.  I'd love to help you find your soulmate at-home workout!

Coach P's Top 10 Outdoor Running Pet Peeves

Coach P, 20 pounds heavier & preggers with Stella!

Had you told me several years ago that I would one day come to love running, I would have thought you were on some serious drugs- or had lost your grip of reality.  Me, run?  Unless there was a vicious bear involved, no thank you. And now here we are and yes, Coach P does love to run. I actually look forward to my scheduled runs as I train for my next half-marathon.  It took a great cause to get me to strap on some Asics and go.  After my amazing uncle (my father's twin brother, Paul) was diagnosed with multiple myeloma, I learned of the Team in Training event training program, Inspired, I signed up to train for and run in a full marathon in honor of Uncle Paul, all the while raising money for the Leukemia & Lymphoma Society. 

Marathon training was grueling but the process helped to light the spark for my love affair with running.  And I got the added bonus of endorphins as well as quality bonding time with my husband who trained with me.  We wound up conceiving Stella and discovered we were pregnant just two weeks prior to the Kiawah Marathon.  Our run turned into a walk/jog after the seventh mile of the marathon thanks to a cramping calf, but we finished!  I continued to jog up until the third trimester of my pregnancy. I very much looked forward to getting back into the swing of things running after I fully recovered in post-partum.  Now, I'm very happy that my current Beachbody program, Les Mills PUMP, allows me to get great strength-training sessions in that compliment my running and allow me to get several good runs in a week without worrying about over-training.   And I'm faster now being twenty pounds slimmer than when I first started running!

Running is my "me" time- a chance to meditate, reflect on the day so far, compose a to-do list for the remainder of the day, enjoy my favorite music and just revel in the pure simple joy of my heart, breath and legs working in unison to propel me through our familiar neighborhood route.  But, yes, there are some things that take the swing out of my step, the proverbial wind out of my sails as I run outdoors.  I don't normally like to get all negative, but these things make me need to vent and vent loudly!

My TOP 10 PET PEEVES WHILE OUTDOOR RUNNING:

10.  Irresponsible pet owners.  Nobody likes to step in dog doo.  Please, people, pick up after your pets when you take them for a walk.  That crap is gross.  Also, have the good sense to keep your dog on a leash.  I seriously don't want to pepper spray your beloved Fido, but I will if he starts running at me.

9.  Smokers.  The smell of smoke makes me gag.  There is nothing I dread more than seeing someone puffing away on a cancer stick...especially knowing that I will have to run through your smoky haze.  My endorphin-laced Zen evaporates in your smelly mist. 

8.   Litter. Or rather the horrible folks who think it's okay to just throw their trash out cars onto the street- or those who drop their cancer sticks on the ground when done puffing away (see #9).

7.  Inconsiderate drivers.  You know who you are. Chances are, you've even made eye contact with me just before you speed up to beat me at the crosswalk. Bonus hatred points to you if you do so while it's raining.  You suck and I hate you.

6.  My glasses.  Speaking of rain, there is nothing worse than a run while your glasses are speckled with rain or clouded with mist.  Yes, you serve a most useful function, my specs.  You allow me to see despite my horribly imperfect vision.  But when it's raining, you are an epic failure.  I may as well be blind.

5.  Our jogging stroller.  I can't even begin to go into this because I will bring myself to a near apoplectic rage.

4.  Low cut socks.  After enduring a few too many blisters after sporting low cut socks, they are now completely banned from my life.  You are evil evil cotton devils.

3.  Unkempt trees and shrubbery.  If you have trees or bushes on your land, please try to trim them periodically. There is nothing worse than having to dodge tree branches or prickly shrubbery that are in my right of way on the sidewalk- well, except for being hit square in the face or knee or what have you by said tree branches or prickly shrubbery.  Invest in pruning shears for the love of God.

2.  People who park their cars across the sidewalk.  People, if you can't fit all your vehicles within your garage and/or driveway space, do everyone who chooses to walk and run a HUGE favor and park on the street.   The sidewalk is called a sidewalk because people are supposed to be able to walk on it. They don't call it a"sideparkyourcarheresoeveryonehastowalkaroundyourdumbasscarandbravestreettraffic." And for good reason!

1.  People who don't return a smile or wave.  Again, you know who you are.  Chances are I've already ran at least 3 miles before we spot each other. I am sweating buckets and high on endorphins but I KNOW we made eye contact as I smiled or waved at you. Would it kill you to turn your lips into a smile or raise your hand to wave?   Is your life that bad?  If so, I guess I should feel sorry for you but it's hard when you seem like such a meanie pants.

Ah, that felt better!  Sometimes you just have to vent folks.

Leap Year Challenge- Turn "I Can't" into "I Did" in 2012!

Once upon a time, my life was ruled by the phrase "I can't."  I weighed 240 pounds and used every excuse in the book to avoid eating right and exercising - most of which began with those two awful words...

I can't live without my Pepsi.  I can't cook healthy meals.  I can't walk a flight of stairs.  I can't afford to buy healthy food/a gym membership/a workout program.  I can't track my foods. It's too hard. It's too much work. I just can't.

So how did I get from 240 pounds to 140 pounds? Did I suddenly kick "I can't" to the curb. Nope. I started out my weight loss journey simply to help out my sister- who herself was employing "I can't" in a big way- she wanted to go on the Atkins diet and claimed "I can't stay on it unless you do it too."  At the time, we were sharing a townhome and it would have been incredibly difficult for her to be on such a restrictive diet if I were there guzzling on my Pepsi or enjoying a cinnamon roll or whatever form of cheap, sugary, carb-laden crap that had helped make me severely obese in the first place.  So, in the spirit of helping a sister out, I shelved the "I can't" in place of "I'll try."  I didn't set a goal. I wasn't aiming to reach a certain weight or look like a certain celebrity.

And try I did, my spirits raised by the eight pounds I lost in the first week of ignoring the cries of "I can't" in my head and sticking to the plan.  The weeks went by, the pounds kept coming off and that big old "I can't" that had kept me from even trying before gathered a big old pile of dust on it.  Encouraged, I started to set mini-goals.  Weeks turned into months and when I saw the weight on our scale start with a 1 rather than a 2 for the first time, I laughed and cried and danced crazily around our tiny bathroom.  The mythical Onederland that folks on the low-carber message boards I frequented spoke of so often and with such reverence- I was THERE.

Even throughout the seven years of maintaining a ninety pound weight loss, I'd allow that "I can't" off the shelf far too often.  I can't run in a 5K.  I can't do a push-up on my toes.  I can't run a half-marathon. I can't run a full marathon.  I can't lift anything other than Barbie weights.  I can't get myself squarely in the healthy weight range.  I've proven myself wrong each time.  Yes, there are some things in life we cannot do- no matter how hard we try.  But far more often than not, I can't is just a bad cover- it's what we use to excuse ourselves from taking on certain challenges.

If I had clung on that "I can't," I wouldn't be who I am today. I wouldn't be a healthier, fitter and happier woman.  I'd still be that 240 pound woman who struggled breathless to climb up even the shortest flight of stairs, who struggled to keep up with her son as he wanted to run and play with her, headed towards a lifetime of discrimination and ill  health. 

So my words of wisdom to you for the day is to take that "I can't" and put it on a shelf. If you're unable to replace it with "I will," then an "I'll try" will suffice.  Just forget about Can't.  Can't is the most vicious lie we can tell ourselves. 

An Open Letter to Paula Deen

Dear Paula Deen,

You seem like a nice, sweet lady.  Although I've never bought any of your cookbooks or fixed any of your meals or desserts in my home, I'm sure I may have enjoyed a taste or two of your culinary creations while celebrating a holiday with my family- several of whom are huge fans of yours. I'm sorry to hear of your diabetes diagnosis- I truly am.  As you're probably now well aware after taking three years to educate yourself on this disease, it is no laughing matter.  Some of the more sobering facts about diabetes:

• Diabetes is the leading cause of kidney failure, nontraumatic lower-limb amputations, and new cases of blindness among adults in the United States.
• Diabetes is a major cause of heart disease and stroke.
• Diabetes is the seventh leading cause of death in the United States. 

Perhaps the most disturbing stat about diabetes is the fact that nearly 2 million people ages 20 years or older were newly diagnosed with diabetes in 2010 in the United States.  Almost two million people in one single year!

In your three year quest to educate yourself, I'm sure you also learned that diabetes can be entirely preventable with certain lifestyle changes.  You probably even learned that studies have shown that people with pre-diabetes who lose weight and increase their physical activity can prevent or delay type 2 diabetes and in some cases return their blood glucose levels to normal.

When asked about the length of time it took you to go public with your diagnosis on the Today Show, you explained that "I wanted to bring something to the table when I came forward."  What you brought to the table - the Novo Nordisk "Diabetes in a New Light" campaign- saddens me more than your diagnosis.  You are now the new face of Victoza- a drug that may improve blood sugar when used in conjunction with diet and exercise.  A drug that has caused thyroid tumors in animal studies.  A drug that costs $499.98 for a 3 pen supply that should last its users approximately 3 months.  And you do so all the while taking pains to note that despite your diagnosis, you're going to keep on cooking the same way you always have...you're just going to cut back on the sweet tea and continue preaching "all in moderation."

Oh, Paula.  When I think about all the fans out there of yours, the ones who frequently fix your infamous donut burger, your fat-laden fried butter balls, the ones who will sit and watch you cooking all your signature fried dishes on Food Network and think of you as their own personal idol, I then can't help but wonder how many of them out there received a pre-diabetes diagnosis from their doctor as the past three years ticked away.  I wonder how many could have possibly prevented a full-blown diabetes diagnosis if their beloved idol, you Ms. Paula Deen, had not only shared her diagnosis with them but also advised that if they made certain lifestyle changes (such as cutting out the afore-mentioned donut burgers and butter balls and beginning to incorporate physical exercise into their daily routine), they could avoid suffering the same fate...and having to shell out $175 a month for the diabetes medication you're now pimping out.   I'm sure they could use the extra money in their budget.  As you said to a reporter in the New York Post in response to an Anthony Bourdain criticism of your cooking, "[n]ot everybody can afford to pay $58 for prime rib or $650 for a bottle of wine. My friends and I cook for regular families who worry about feeding their kids and paying the bills."

I guess these regular folks shouldn't complain about having to drop a big wad of cash on their diabetes medications.  After all, their food budget stretches far seeing how it's being spent on cheap butter, sugar, flour and the least expensive fattiest cuts of meat in line with the recipes in your cookbooks so they should have enough extra money to spend on pharmaceuticals.  Who needs prime rib or fancy schmancy wine when you can treat yourself to a daily shot of Victoza?

Sincerely,
Coach P.

My Before and After Pic and 5 Weight Loss Tips in 5 minutes

Since I am now officially down 100 pounds and have figured out how to use picnik to do a side-by-side picture, here is my official before and after shot (drumroll please).....

Surreal!  I also went ahead and made a video of my 5 big weight loss tips to share on YouTube.   5 Tips in 5 minutes- it can be done even when you have diarrhea of the mouth!

Capped off a productive day by tackling a 3 miler with my speed demon stepdaughter.  Phew! Mama needs to kick back and relax...

Painful Confessions of a Former Fat Girl or How a Mechanical Bull, Colby Donaldson and a Radio DJ Made Me Cry in a Bathroom Stall

Once upon a time, I was what some would politely call a "big girl," others would not so delicately call a "fat chick" and still others would use terms I'd rather not repeat just because they are far too cruel.  As a big girl, I developed the tried-and-true strongest possible form of armor in a world that judges you largely based on appearance - the great personality!  I was the funny girl, the super friend always armed with a smile, a good joke, a non-threatening demeanor and, of course, a self-deprecating sense of humor which often came in quite handy.   Reminders of this past life came vividly flooding back while listening to Bob & the Showgram (a popular morning show here in NC) this morning as its host joked about how every wedding party features a fat girl.  Yep, I've been there- the fat bridesmaid in a wedding party. Har, har. Isn't that a hoot?

And then a gem of a memory came to mind featuring this same DJ that took place years and years ago at a popular bar in Raleigh.  At the time, Survivor: Australia was all the rage and one of the cast members, Colby Donaldson was set to appear courtesy of the radio station at said bar.  Back then, I was in my mid-twenties, single and had a raging girl-crush on Colby.  So, of course, I was SO there!  When it was announced that one lucky gal present could walk Colby out on the stage, I (along with several hundred other ladies with raging girl crushes on Colby) began jumping up and down with excitement.  The winner of this honor would have to earn her spot by staying on the bar's mechanical bull for the longest amount of time- and, of course, they could only take a few contestants to try for the honor.

Being in a heightened state of fever-pitch excitement and already poorly proficient at math, I failed to realize the mathematical probability of humiliation and so immediately raised my hand and started screaming, "ME! ME! ME!"  Why the mathematical probability of humilation? Let's see- the mechanical bull was about ten feet tall and would undoubtedly require a huge boost from the staff member manning the bull.  I probably outweighed him by at least 110 pounds.   Surprisingly, the person responsible for picking contestants apparently had the same crappy math skills as I and picked me as one of the 3 girls competing. Do you see what's coming???

I tried my darndest to climb aboard that bull myself, as I was afraid of hurting the poor schlep who was responsible for the mechanical bull.  I finally asked for his help after half a dozen attempts.  It was incredibly awkward having him gamely try to boost me up several times- to no avail.  I could see Bob Dumas, the DJ from the  Showgram, looking frustrated out of the corner of my eye and I could swear he gave the director's sign for cut.   So, I was quickly eliminated from the competition and non-ceremoniously told to scoot to make room for the slender brunette waiting in the wings for her turn.

Walking back to my group of friends, I could see a few women in the crowd snickering or trying not to make eye contact with me.  I was completely and utterly humiliated, on the verge of tears even but being that great super-happy-galpal, I forced them back and put on a smile.  I think I may have even made some joke about it and then made a funny little pout before I announced I had to go to the restroom.  So I waited until I was safely in a bathroom stall and then let the tears flow freely- doing my best to stay as silent as I could.

I'm a noisy crier, so this was difficult and involved a lot of lip biting on my part. There were two reasons I tended not to seek comfort from others when really, really upset:  (1) I am an ugly crier.  My face gets so red, blotchy and distorted, it's downright scary! Who wants to subject anyone to that? and (2) I didn't want to wreck the carefully crafted "hey, I'm super funny and nothing really bothers me" persona.  It was bad enough being the "fat friend."  I didn't want to appear as the depressed, socially anxious "fat friend" because, hey, before you know it,  I could become the "fat chick who stays home with her cats and eats ice cream all day who has no friends."

The second reason, I now know, is ridiculous for when you have true friends, they will actually want to comfort you- to bring you out of that funk.  Not because they need you to entertain them, but because they genuinely care about you.  I wish I could go back in time and tell that to myself, for it would have saved me a lot of time crying alone over such stupid things as snickers from strangers. 

Hold your head up high ladies and gents- even when being denied the chance to ride a giant mechanical bull to win your chance at escorting a celebrity to the stage at a dive bar.   And never be afraid to seek shelter from life's storms with your family and friends.  Even if you're the funny fat girl.  Big girls do cry and they need a shoulder to cry on.  Take that Frankie Valley and Bob Dumas.

Holy Crap- I Lost 100 Pounds!!!

In all the hustle and bustle of family life, I completely did not recognize the significance of the number on the scale Tuesday morning when I weighed in.  It was 140.6.  When I began my weight loss journey many moons ago, I was 240 pounds.  How in the world did it not immediately occur to me that I had lost a total of 100 pounds????

It didn't hit me until late afternoon that day.  Suddenly, the 100 popped into my head and I heard angels singing and saw sparks flying.  100 POUNDS!  That's a baby hippo! That's an Olsen Twin! That's a Victoria's Secret Model!

Cleansing in the New Year

If you've seen my video on YouTube, you already know that I love me some Shakeology.  And if you had spent any time with me over the holidays, you would have borne witness to me engaging in all sorts of naughty food & drink indulgences, capped off by a champagne & Stoli cocktail-infused New Year's Eve leaving me feeling bloated and all-around, well for want of a better word, icky.  So I decided to give the Shakeology Cleanse a try in my effort to detox and kickstart my way back to clean eating on January 1st.  Even though I'm a Shakeology lover, I still had my reservations on the whole cleanse concept stemming from a disastrous previous attempt at Cleansing...

A year or so ago I tried the Master Cleanse - a plan allegedly endorsed by Beyonce.  After spending a pretty penny on laxative tea, organic lemons, genuine maple syrup and cayenne pepper in the hopes of doing the Master Cleanse for a week, I waved the white flag of surrender after just five hours on the Cleanse.  After trying two of the Master Cleanse drinks, I marvelled over how on earth anyone in the world could stomach them for several days.  Blech!  Not to mention, I felt pretty hungry and fatigued midway through the day.  I already knew I loved Shakeology, but would I love it as much when it was blended with water and would it fuel me through the day?

After finishing a 2 day Cleanse, I can answer affirmatively to both. It still tasted delicious blended with water and I felt properly fueled right up through the end of Day 2 last night.  I was going to shoot for a full 3 Day Cleanse, but opted against it when I realized how fatigued I was feeling by the end of the night...well, that and the fact that I started going all Looney Tunes cartoon character and envisioning my loved ones as rotisserie chicken dinners.  Let's face it, Coach Petrina loves her food!  Even though I didn't do a full-on 3 Day Cleanse, I am very pleased with my results- I feel leaner, better and well, cleaner.  My skin is looking great after drinking loads of water and I feel jump-started in a sense and ready to get back on track with clean eating. Oh, and I lost 4.2 pounds over the course of two days bringing me just on the brink of the never before seen in my adulthood realm of the 130s on the scale.   The 130s!

So how does one do a Shakeology Cleanse?  Here's the dilly-o...

Essentials

• 3 Shakeology shakes per day
• 2 cups of green tea per day
• 1 or 2 pieces of fruit per day (optional)
• 1 salad for dinner-can include fish or poultry
• No dairy or extra sugars (this includes almond and soy milk)
• Drink 2 to 4 liters of water every day
• Only use low-fat dressings, and go easy on the salt and/or pepper to taste
• 2 snacks before/after any of the major meals (breakfast, lunch, and dinner)
• Fruit is optional, and it is discouraged (however, some of you will need the calories while others may not)
• Power-workout participants (those who are already super conditioned) are recommended the higher numbers of calories
• For maximum results, do NOT use additives
• Dinner salad may include WHITE GRILLED PROTEIN-poultry or fish only
• Daily Regimen: 1 cup of green tea to start the day

Breakfast:

• 1 scoop Shakeology (140 calories)
• 1/2 cup of fruit (60 to 90 calories)-optional
• Ice to taste
• 8 to10 oz. of water

Snack 1 (85 calories): 1 piece of fruit (apple, pear, orange, banana mango, etc.)
Lunch: 1 scoop Shakeology (140 calories) Ice to taste 8 to 10 oz. of water 1 cup of green tea or a detox tea
Snack 2: (you can have the second snack before or after dinner) 1 scoop Shakeology (140 calories) Ice to taste 8 to10 oz. of water
Dinner:

• Salad with grilled white fish or poultry (roughly 340 calories)
• Greens-3 servings of vegetables, plus 4 oz. of grilled white meat (fish or poultry)
• 2 tablespoons of dressing

Average Weight loss from Shakeology 3 Day Cleanse is 3 – 5 lbs

Shakeology 3 Day Cleanse FAQ

How many calories per day?
800 to 1,100 calories per day

How often can I do the Shakeology 3-Day Cleanse?

• Ideally, you should do it once per quarter (every 3 months)
• As the seasons change
• When you start a new workout program
• When you feel you need help breaking through a plateau

Should/Can I still do my workouts during the Cleanse?

• Depends on the individual
• You’ll have less energy, so consider doing it during your recovery week
• Don’t do it in the middle of P90X or Insanity

Can I do a 1-day or a 2-day cleanse instead of a 3-day?

• Yes, some people will see results in one or two days!
• It is not recommended to do the cleanse for longer than 3 days.

Should/Can I take other Beachbody® supplements during the Cleanse?

• No Beachbody Recovery Drink as it as too much sugar.
• All other Beachbody supplements are not necessary but won’t hurt.

If you want to learn more or would like a Shakeology 3 Day Cleanse Supply, email me at coachpetrina@yahoo.com.

Happy New Year!

Attack of the Resolutionaries!!!!

It’s that time of year again.  As 2011 draws to a close, people begin to make their own penultimate to-do list- the New Year’s Resolution List.  For the past several years, I have come to dread this time of year – not because I didn’t want to make my own set of resolutions but rather because of the impact others’ resolutions would make on my time at the gym.  I feared the inevitable Attack of the Resolutionaries -throngs of people with the best of intentions who would descend upon our gym, hogging up machines and overcrowding the most fun group classes up until late February or early March. 

Terrible, I know, for someone who is so passionate about health & fitness, to feel so utterly resentful of others who were just trying to improve their own health & fitness.  But have I mentioned how much I hate crowded spaces?  And how much time I’d have to spend waiting around for someone to get off a piece of cardio equipment so I could get my sweat on or how sad I’d become when I’d realize there was absolutely no space left in one of my favorite group classes?  I believe a great deal of my resentment for these gym newbies was that I knew their presence was only temporary.  They weren’t truly making a lifestyle change. 

The sudden increase of gym memberships each year in January stems from the fact that 65% of those making their New Year’s Resolutions include weight loss on their list.  That’s a lot of New Year’s Resolutionaries!  The sad fact is the majority of these folks are bound to failure.  Why is it that most who resolve to lose weight and/or become more fit in the New Year ultimately fail?  Chances are, they’ve made one or more of the following mistakes:

1.  They’ve made their Resolution under pressure from others or in the hopes of making someone else happy.  True resolve and true grit can only be found from within- and you’ll need both to successfully lose weight and maintain it (believe me, I know from experience).

2.  They make a list of several different resolutions.  Trying to focus on several different goals means you’ll likely shortchange yourself on one or all of them.  If weight-loss is your primary goal, FOCUS your efforts on this ONE resolution. 

3.  They set unrealistic and/or vague goals.  Vowing to lose 10 pounds in a week is an unrealistic goal.  Yes, they’ve done it on Biggest Loser but real life is not like the Biggest Loser campus.  Just saying your goal is to “lose weight” is not going to cut it- this is not a specific goal.  An example of a realistic & specific goal would be “I’m going to lose 10 pounds in 90 days.”  Realistic weight loss goals would typically be 1-2 pounds per week. 

4.  They’ve made broad, sweeping changes to their daily life from Day 1 in the New year.  They revamp their entire kitchens and fill their calendar with daily exhausting workouts when before their diet consisted mainly of processed foods and they led a sedentary lifestyle.  When you make HUGE, sudden changes in your life, you are less likely to stick with these changes.  Small steps eventually lead to big, lasting changes.  Whereas giant steps often lead to nowhere as those taking them will likely feel overwhelmed and will then wave the white flag of surrender. 

5.  They go it alone.  Having an accountability buddy, someone that you can report to and support you in your endeavors, is CRUCIAL.   This person can be someone you live with or even someone miles and miles away (as is often the case with my Challenge Group members). 

6.  They don’t have a concrete plan of action in place to help them achieve their goals.  Simply planning on eating better or starting to exercise?  Plan out exactly how you’re going to do these things. Get a meal plan together, buy the groceries you need, create a workout calendar.  One of the biggest frustrations for me in seeing gym newbies each January was watching them aimlessly walking around the gym- I could tell they didn’t really have a plan of what to do when they arrived, nor, in some cases, did they even know how to use the machines.  One of the things I love the most about Beachbody programs is that they give you both tools – you get a sound nutrition plan with suggested meals AND a set workout calendar. 

My New Year’s wish for all of you out there seeking to improve their fitness is that you not suffer the same fate as the majority of those Resolutionaries filling up gyms or charging up exercise equipment each January. If you join a gym, I don’t want you disappearing from that gym after a few weeks or a month or two. If you invest in exercise equipment, I don’t want that treadmill to wind up as a place you throw clothing on towels on or something that collects dust in your closet or you try to sell on E-Bay or Craigslist.  If you buy a pricey pair of sneakers intending to run every few days, I don't want those sneakers just sitting on your bedroom floor.

Whether you choose to achieve your goals by working out at home or in a gym, by using a sidewalk or push-up bar or whichever way you choose with whichever tools you choose, I want you to approach this battle as a REVOLUTIONARY, not a Resolutionary.  I want these changes you make in your life to be far-reaching- to last far beyond February and March.  I want you to change your life, improve your health, lower your cholesterol, allow you to be active with your kids and grandkids.

If you need help in setting your goals or just someone to cheer you on, gently encourage or nag you, I’m here!  Email me at coachpetrina@yahoo.com, buddy me on Team Beachbody or give me a shout on Facebook. 

As for me, I’m happy to say I won’t be suffering the same frustrations of years past as we hit 2012. I will be happily tackling Les Mills PUMP program in the comfort of my living room.  I won’t need to fight for space or equipment, but I may need to pause for occasional hugs and high-fives from our three year old.  Now that I can deal with!

Here’s to a happy and healthy 2012 to all of you!

 Cheers,
Coach P

The Ultimate Multi-Tasking Tool

It has been an uber-frustrating kind of day in our household today.  Our preschooler has suddenly regressed in potty training.  We have had several accidents and after her latest this early afternoon (on the sofa no less!), Mama just about completely lost it!  Couple that with the stress of all things holiday hustle-and-bustle related, well let's just say I was in major need of therapy.  I often advise folks to make their sidewalk their therapist so I took my own advice today and broke out the jogging stroller, some well-worn sneaks, geared Stella and I up in our coats and out the door we went.  Even though I've put in my scheduled cardio routine, I decided to make it a three mile walk- the more challenging loop that requires two uphill climbs.  Why? So I could get some major multi-tasking done....

What kind of multi-tasking, you wonder?  Weren't you just taking your child out for a leisurely stroll?  No way- it was far more than a leisurely stroll for me.  The things I accomplished in this simple 3 miler were amazing.  Here's what I accomplished during this "leisurely stroll":

1.  I felt my frustration at my daughter's sofa accident magically melt away from the first few steps out on the walk.  Yes, the soothing effects of my impromptu sidewalk therapy session were instantaneous- and completely free! Take that $200 per hour therapists!

2.  My daughter fell into a deep and peaceful slumber- a much needed rest for her, as she is a gal who frequently & stubbornly refuses to nap.  And when she doesn't get a nap in, we ALL suffer later in the afternoon and early evening with some majorly petulant behavior. 

3.  I got a nice glute improving session courtesy of the two uphills on my stroll.  My hubby will thank me later for this.  8-)

4.  After the frustration subsided, my head cleared and I was able to focus on brainstorming marketing ideas for my growing business. 

5.  The only two things I find equally peaceful and meditative as a long walk are hot yoga sessions or holding my daughter as she sleeps on my chest...and with a long walk, I don't have to deal with maintaining intricate poses without slipping in a puddle of my own sweat or have to change my shirt after Stella leaves a puddle of drool on it while napping.  Long walk = body fluid free meditation.

6.  I was able to enjoy a most intimate prayer session as well.  You're never more reminded of God's pure grace and beauty as clearly as when you're surrounded by nature- be it in the flight of birds above you, the rustle of trees or the smile of a stranger as you pass by.

Yes, I know it's winter. In many parts of the country, it's chilly.  If so, put on your warmest coat and get out there for a simple walk.  You'd be surprised by how many things you can accomplish just by putting one foot in the front of the other and repeating. 

Make 2012 your best year yet!

I hope the holiday season is treating you well.  I can’t believe 2012 is almost upon us!  In the spirit of the new year, I’m hosting a special fitness challenge for just a SMALL group of us that want support and accountability with fitness and nutrition for SERIOUS results! It’s a 90-day challenge using Shakeology daily and following a Beachbody at-home fitness program.  Our small challenge groups will track progress, motivate, inspire, and encourage each other to achieve amazing results through our exclusive Facebook group. 

New Year’s resolutions centered around weight-loss and health are pretty common, but it’s not as common to commit to it, stick with it and SUCCEED.  That’s where this challenge is different!  If you’re interested in more info or joining the group, send me a message ASAP.  Spots are limited to 5-6 people.  Also, if you know anyone who’s said they want to lose weight, get leaner and/or more fit, feel free to pass this info along and get them fired up for an amazing 2012 with you!  

Challenges begins Monday, January 2nd and Monday January 9th.  If you’re so fired up, you’re ready to jump in right now, just do the following: 

1. Go to this link http://www.teambeachbody.com/connect/beachbody-challenge?referringRepId=116164

2. Scroll down and click TAKE THE CHALLENGE!

3. You will fill out the Beachbody Challenge Pledge so that you’re auto-enrolled for the $100,000 BIG BEACHBODY CHALLENGE where you can win $100,000 by submitting your results!

4. THEN you will be able to choose your Challenge Pack!!!  Select the pack that includes the fitness program you want to tackle in 2012.

5. Message me when you’re done so I can check to make sure it went through!
 
I am going to devote 100% of my efforts to help you achieve the results you want, and I look forward to receiving 100% of your efforts in return!

It's never easy, but it is sooooo worth it!

Yesterday,  I turned 39- an age which many folks find frightening in that it brings them one tiny step away from 40.  I found it exhilarating for the fact that I am in FAR better health than I was in my 20s...especially after I had my post-Insanity body composition assessment performed and discovered that I am now well within the good healthy range of bodyfat percentage for a woman my age (just a percentage or two away from the EXCELLENT range even!).  The proof is in the pictures- see the two side-by-sides below...

     Me at 29:                                                    Me at 39:

I spent a good chunk of my late adolescent and adult life in the overweight and obese range.  It took a call for help from my little sister and a very successful first weeks doing Atkins to get me to change my ways for good- and it has never been a smooth and easy journey. There have been some ups and downs and horrible plateaus along the way.  Weight loss is never simple or easy- nor is maintaining your weight loss for a lifetime.  Anyone who tells you otherwise is telling you wrong! Like anything in life worth pursuing, it takes patience, persistence and dedication to succeed.  You have to truly WANT it to achieve it- and you have to be willing to work hard to get there.  There are no pills or products that will magically make your weight disappear.  And, I can tell you from firsthand experience, it's not going to come off quickly.  You didn't become fat overnight- so you sure are not going to become slender overnight as well.  

I love the Beachbody products I sell. They have been key in not only helping me maintain the 90 pound weight loss I achieved through diet alone but also, more importantly, getting me into the best shape I've been in my life.  The nutrition programs and Shakeology keep me on track diet-wise and the set schedule Beachbody workout programs provide keep me challenged and focused.  But were it not for the fact that I was actually following the plan and doing the workouts, I would not be where I am today.  They gave me the map & directions- it was up to me to follow them to get to where I wanted to be just as it will be up to you should you choose to make that same path for yourself.  I am so hoping you do and would love to support, motivate and encourage you along the way.

Make your next birthday your best- whether you choose a Beachbody program or any other path to fitness, I wish you the very best of luck in achieving your own success story.  

Cheers,
Coach P
Email: coachpetrina@yahoo.com

The End of Insanity

I have finished the Insanity program and have earned my free t-shirt!  I'm beyond thrilled with my overall results- 14.2 pounds lost, two dress sizes, eleven inches (3.5 from my waist!) down and I am one happy Insane mom!  I'll go ahead and let my pictures do the talking. I've even included the backside ones this time just because I'm so happy with how much more pleasant my badonkadonk is looking.

      BEFORE:                                                AFTER:

     BEFORE:                                                 AFTER:

      BEFORE:                                                AFTER:

      BEFORE:                                                 AFTER:

I truly hope you find these pictures as inspiring as I do! If you'd like to start writing your own success story with a Beachbody program, email me at coachpetrina@yahoo.com, visit my store at www.coachpetrina.com or friend and PM me on Facebook! Challenge Packs are a great deal and will provide you extra support and accountability when done with a small group.  E-giftcards are now available on my site and would make a wonderful gift for the loved ones in your life...and P90X2 is available for pre-order if you're looking to improve your athletic performance.  

Don't wait for the New Year to get healthy & fit. The sooner you start, the sooner you can finish your own success story.

Cheers,
Coach P

Conquering the Turkey

For the past several years, my husband and I have made it an annual Thanksgiving season tradition to compete in our town's yearly Turkey Trot.  My husband was born to sprint and usually nabs himself a Turkey  Trophy for placing in his age group each year.  Since I am built more for endurance than for speed (or so I like to tell myself as we're running fartleks in our neighborhood together), I've aspired to simply beat our town's turkey in this lively and fun 5K. 

Allow me to explain- each year, some unnamed soul bravely dons a full-on turkey costume and runs the race along with all us weekend warriors.  And he usually does pretty darned well, most would say spectacular even, given the nature of his costume.  He must be sweating up a proverbial storm in the get-up and I can't imagine it's very easy to see through the turkey mask. The turkey would also smack talk via email- that picture you see in the sidebar is one sent in an email in which he proclaimed, "think you can beat me? Think again!"   He could back up such smack talk with actual statistics.   In 2009, he finished the 5K in an impressive 24 minutes.  This year, in our second Turkey Trot update (the race director sends out funny updates leading up to the big day), it was estimated that he would finish this year's in 28:30.  Which gave me a small glimmer of hope...

My personal best in a 5K had stood at 29:08.  Despite my best efforts and consistent training schedules leading up to each 5K I've done, I hadn't been able to break the 29 minute mark.  And, although I was all wishful thinking and displaying yes, perhaps a touch of bravado after enduring nearly two months of Shaun T's torture in Insanity,  the fact that I had been only able to tackle two or three runs over the past two months certainly deflated the heights of my hope.  To beat the turkey, I'd have to literally beat myself- and do it with a bare minimum of runs under my belt.  And, did I mention I've been battling a cold over the past week? Things were not looking good.

And the good went from not so good to worse when my poor hubby came down with my cold and was most certainly not up for running his full out speed demon self on race morning.  Should I just wave the little white flag that I had conveniently placed in my pocket the night before when thinking of the turkey's projected finish time?  My hubby, my greatest cheerleader, would not be paving the path before me on race day.  Much to my surprise, I ignored that little white flag, that nagging "you can't do it so why bother trying?," that shameful part of my self that was all too eager to give up at the first sign that something was going to be difficult.  I strapped on my sneakers, my now nearly loose spandex running capris, pinned my race bib to a purple running tank and threw on a black running jacket as my husband finished showering.  He came out from the bathroom, looked me up and down, grinned and said, "you're racing?"  Heck yea I'm racing!

And off we went with Stella and my trusty IPod cued up to my "sweat mix" in tow.  As we drove, hubby encouraged me and gave me some pointers on which areas of the course I should strive to kick it into high gear.  I waited and warmed up at the starting line to the tune of Tori Amos' "Take to the Sky." Before I knew it, the horn had sounded and we were off.  I lost sight of my archenemy, the Turkey, very quickly after the starting horn but caught him out of the corner of my eye about a quarter of a mile into the race.  He had stopped to root runners on!  Ah-ha, I thought, victory is mine. 

I had a great cadence going as I made my way through the course's various hills and valleys.  I was beginning to relax my pace and get into a steady groove around the halfway point when that evil Turkey came up from my right side and passed me.  Now, normally in every 5K I race, I tend to lose a bit of  steam at that halfway point.  I start focusing far too much on how much lies ahead of me, rather than how far I have already come- the strain of this takes its toll and I ease up and come to a complete stop or I start walking for a few minutes. That negative voice comes on full-force and urges me to take it easy, catch my breath, relax.  That voice was chiming along in my head several minutes before I caught sight of the Turkey again and I was just about to succumb to its demands...

Seeing the turkey, another voice suddenly came to life. It told me to keep going, to push it, to pass that Turkey and to keep going without taking even a nanosecond to look back.  It spoke louder and more forcefully than that other voice, that negative voice,  had ever spoken to me.  And I listened.  I picked up the pace, sidled alongside the Turkey (stifling the urge to do some smack talking of my own for fear of the Turkey running even faster) and passed that bird.  I kept running and pushing- pushing up the various hills on the second half of the course and up to that finish line without once looking back.  To the tune of Pink Floyd's "Run Like Hell," I spotted my husband and my beautiful daughter on the sidelines cheering me on towards that finish.  I glanced at the race clock and saw 28:48 flash before me just before my feet slammed down on the finish line.   And in that moment, I knew I had beat two of my greatest adversaries in this annual race- that costumed Turkey and myself.

The sweet taste of victory soured a bit when the race organizer's posted preliminary race results and I discovered that had I ran a mere six seconds faster I would have nabbed one of the coveted Turkey Trophies for getting third place in my age group.   I could have kept the Hamm tradition of earning race hardware alive this year!   After sharing my disappointment over this fact with my husband, he wrapped his arm around me and said, "just use it as incentive for next year!"   And that I will - I mean, imagine how much my time can improve when I put training runs into the mix again? 

What's my point in sharing all of this with you?  The point is that I want you to identify your own personal "turkey," whether it be an actual costumed bird running against you in a race or simply the voice in  your head that tells you "no," "don't" or "can't" when it comes to testing your body's capabilities, and BEAT it.  Push past it, drown it out with that other positive, confident and loving voice and don't look back.  For when you do that, you'll likely wind up amazing yourself.  With either your own personal best in a race or a newfound physical ability (such as being able to hold plank for more than 15 seconds or discovering that you can in fact do a full-on push-up rather than one on your knees). 

Wishing all of you many more victories against your own personal turkeys,
Coach Petrina

Fight Off Holiday Weight Gain Mini-Challenge!

Did you know that the average person gains 7-10 POUNDS from Halloween to New Years? Do you want to fight off that inevitable holiday weight gain?  

 

I’m gonna level with you here.  Losing weight during the holidays just isn’t an option for some people, but no one wants to GAIN that kind of weight!   

 

The solution: join my 10-Minute Trainer Mini-Challenge!

Give yourself 10 minutes a day to be active and commit to drinking Shakeology 1x per day for four weeks (December 5 - 31).  That’s it.  Nothing outlandish.  Nothing over-the-top.  Perfect for the holidays.  EVERYONE has 10 minutes.  So use yours to help combat that holiday “gift that keeps on giving” around your midsection.

READY EVERYONE?!?!??! LET'S GET IT STARTED !

1. Go to this link Fight Off Holiday Weight Gain Challenge
2. Scroll down and click TAKE THE CHALLENGE! 
3. You will fill out the Beachbody Challenge Pledge so that you’re auto-enrolled for the $100,000 BIG BEACHBODY CHALLENGE where you can win $100,000 by submitting your results!
4. THEN you will be able to choose your Challenge Pack!!!  Select the pack that includes 10-Minute Trainer (or if you are willing to devote 30-45 minutes a day, go for one of the other challenge packs!)
5. Message me when you’re done so I can check to make sure it went through!

I’m looking forward to teaming up with you and showing the holiday weight gain who’s boss!  As always, I am here if you need me. Don't hesitate to PM me on Facebook or shoot an email my way at coachpetrina@yahoo.com.

Let's do this thang!

The Importance of R&R

Now that I'm recovering from a slight cold, I thought now was as good a time as any to have a little talk with my readers about the importance of R&R- rest and recovery days.  Most training and workout schedules will have 1 or 2 scheduled "rest" days per week.  When you first start a program, you'll likely look forward to these scheduled rest days. As you develop a habit of exercising and discover the joy of fitness-induced endorphins, you may actually find yourself begin to dread your rest days.  Whatever your attitude about the scheduled rest day, they are absolutely essential to nearly any workout program- click here to find out why and how essential it is to improve your overall performance.

My current workout program, Insanity has one rest day per week and now that I'm in the tougher Month 2 of the program we also have what's called a "recovery" workout (still a challenging workout but not nearly as demanding as the other days).  There was even an entire week devoted to "recovery" in between month 1 and 2 in which you spend six consecutive days doing the same Core Cardio & Balance workout (which I loved by the way).  What's the difference between a rest and recovery day? Sometimes not much- I find myself often itching to be active on my designated rest days so I'll either go for a jog or a walk on these so called "rest" days.  And that's okay.   Just as it would be okay if I opted not to take a jog or a walk and just go about my usual day with no set sweat it all out kind of a workout in the mix.

Does a rest day give you permission to sit on your butt all day and watch an X Files marathon?  Nope.  Unless, of course, your muscles are super sore and it hurts to move anything- in which case, I'd say you're definitely overtraining yourself and are in serious need of a rest & recovery week.  To avoid overtraining and make the most out of your workout program with the smart use of rest & recovery days is to LISTEN TO YOUR BODY.  It sounds so easy, right?  But so often times, our brains or our hearts start speaking up loudly and it makes it difficult to near impossible to hear what our body is so desperately trying to tell us.  Sometimes our stubborn gray matter starts shouting, "this is too much! I'm too tired! You need to take a break!" when our body and our heart are ready & raring to go that it starts drowning out all other voices and we give in to taking an unscheduled rest day when we don't truly need it.   Othertimes, that brave and foolish heart starts chirping in loudly, "let's do this! We can do it! No rest day, get to it!" when our body so desperately needs a reprieve. 

Sometimes you have to make a concerted effort to hush all the other parts of yourself and just listen to your body.  There's a general rule about rest days due to illness that I've read and heard dozens of times -  if you’re sick from the neck up (head cold, sore throat, etc) you can still work out, neck down (body chills) take the day off.  Yesterday, I was suffering from a sinus cold.  I could have just simply followed that general rule and had at it with my scheduled workout but I didn't- I listened to my body very carefully and when I did it spoke loud and clear to me. It told me it was too weak and fatigued from fighting off this cold to even make it through the warm-up of a high intensity workout. I listened.  I told my brain which kept trying to reiterate the general rule on illness to me to just shut up and chill.  I went for a slow 2 mile walk with my daughter in our jogging stroller instead...and my body thanked me for it. 

Rest and recovery days are essential- they prevent overtraining and allow your body the chance to recover and repair from your workouts.   Believe it or not, recovery days help make our bodies stronger.  Pencil these days into your workout program.  Add some additional ones if and when your body truly needs them.  Believe it or not, they will help make you stronger in the long run.  

Working It Out

I didn't start seriously exercising until after I had already lost ninety pounds and only after some strong encouragement from my now husband.  Getting started on a program was hard - mentally, emotionally and physically.  My body, so used to being sedentary, was not happy with the sudden burst of activity.  My mind was very much screaming, "what the heck are you doing woman?? This is crazy. You can't do this!"  At that time, I was a fast talking career gal, working a solid nine to five and also dealing with a son who exhibited behavioral  problems at school.  Emotionally, I was drained by the end of the day- and the end of the day was the only time I had to spend on working out so it was a great challenge for me to get moving. 

Even after discovering the joys of endorphins and even after being delightfully surprised at what my body could do when pushed, I still did not jump into every workout with unbridled enthusiasm.  I'd often whine, "but I'm too tired" or "I have so much to do!" or pout as we made our way to the gym.  This went on, literally, for well over a year.  It took a long time for something inside of me to click to where I would actually be looking forward to working out. I don't know if it was just my stubborn nature that prevented me from allowing myself to enjoy a workout- as a form of stress relief, meditation, therapy and as a tool to improve my body and my overall outlook.  These days, I notice I will actually become grumpy if I have to workout later in the day than I normally do.  

As I was becoming more and more gung-ho about the working out, I began slacking off on my nutrition- figuring, hey I'm working out like a fiend, it's not important that I keep tabs on what I'm eating.  Yes, I was relatively maintaining my weight at the time, but I really wasn't making much physical improvement despite often spending over two hours a day working out.  I'd do a TurboFire workout, strength training every other day and also work in 3-4 runs a week.  Anytime I was out grocery shopping, I'd merrily make my way through free samples offered in stores (including the despicably delicious, fat and sugar laden Harris Teeter sugar cookies), mindlessly snack throughout the day and not even worry about portion control when it came to meal time.  

It wasn't until I became a Beachbody Coach and started the Insanity program  that I buckled down on both aspects- nutrition and exercise.  For the past seven years, it's always been either/or for me - I've either focused completely on one of the two- nutrition or exercise.  I focused on nutrition only while losing the weight and focused instead on exercise while maintaining.   When I started Insanity, I actually read the Nutrition Plan, got back on Sparkpeople to track my calories and the breakdown of them between carbohydrates, protein and fat and planned out my meals according to the terms of the Nutrition Plan.  I vowed to not let my busy days be an excuse for me to start slacking on either the nutrition or the exercise.  When I know I'm going to be out and about for over three hours, I pack a mini-meal with me so I'm well-fed and less likely to make bad food choices.  If I'm unable to get my workout done in the morning, I make sure to get it done later in the day no excuses. 

Now that I'm focusing on both aspects, I'm noticing a vast difference in my results.  I'm not only maintaining, I've actually managed to lose additional weight (getting to my lowest weight ever since childhood), gain noticeable muscle tone, definition in my abs and yes, dare I say it, looking better naked.  And no, I'm not going to post photographic evidence of that fact so don't ask for it.  

I feel so much better too now that I'm eating "clean" with a diet consisting mainly of whole foods.  I have so much more energy.   Having both elements click for me has led to a smaller waist size and a greater confidence level.  Working it out for me has not simply been a matter of learning to love working out- it has been discovering the power of eating right and keeping active. 

Tightening Up My Belt

After over a month of Insane workouts and a nice clean eating plan, I have dropped nearly 12 pounds and lost 3 inches from my waistline.  The upside of this weight loss:  my Tanita scale is no longer flashing the plus sign after it spills all my stats (the plus sign meaning I am "overfat") AND my "biological age" per the scale is now the same as my actual age.  Yes, I must shamefully admit that I have been 50 years old according to my Tanita on several occasions over the past several years...and it may have actually been higher given that 50 is the highest biological age your Tanita will show.  Don't even get me started on how my husband has always been a biological age of 18 per that darned scale.  And yes, I must confess that I did want to throw that Tanita through a window on several occasions.  It feels great to be 38 years old according to our scale, even better to now be sporting a Size 6.  I have never in my adolescent or adult life been a Size 6. This is strange & beautiful territory for me.

The downside of all this new territory: all my size 8 or 10 jeans now practically fall off of me. I find myself continually having to hitch my pants up for fear of showing plumber's crack or the top of my  pubic bone to whomever is in eyesight range.  And alas, we have not come into a sudden and well-timed fortune to allow me to buy an entirely new size 6 wardrobe.  I have purchased a few things, including one new pair of size 6 jeans and even these slip around the waistline as the day goes by.   Enter the perfect budget-saving solution: belts!  They're not just for empty threats of abuse from well-meaning parents raising kids in the 1970s or as punchy accessories for fashion mavens!  They actually serve a very important purpose- to hold your pants up when your waistline is small.  Or as my husband so kindly put it, "welcome to the world of skinny people." 

Little did I know that the expression "tightening my belt" could hold such a double-meaning.  In order to save my wardrobe without breaking our bank, I only had to spend a mere $6.99 at Target on a plain black belt to keep my size 8s and size 10s perfectly usable despite my shrinking waistline.   Now that's a beautiful thing...though I'll still be putting new clothes on my Christmas wishlist for Santa.