Day 83: Seeing Change!

Day 83 and a new set of pictures to share! I’m actually pretty proud of this round of pictures. I can officially see a difference and can honestly say that I never want to go back to Day 1. It is incredibly rewarding to be able to look back and compare where I started to how far I’ve come. As tough as it was to take those pictures on Day 1, it has completely paid off. Of course there is room for improvement, but my goals are starting to look more attainable.

Six months is creeping up pretty quickly, but I’m not counting down the days. I don’t really want this journey to end yet. Instead, I think I’ll continue blogging and tracking until can say that I am the most fit I have ever been. All that to say, it means that I have to take it up a notch. Anyone who knows me knows that I commit to doing too many thing, I always want to be a part of the fun and have a very hard time saying no. However, I have decided that I need to practice saying no a bit more. I have to choose wisely which parties I attend, and which events are worth cheating for otherwise those goals I want to hit will remain far away.

I’m one week into a new program and my body is just loving it. Kevin has decided to keep me in a muscle building phase for another 4 weeks as my body is responding very well to this type of training and contines to produce great results (yay me!). It is a seriously tough workout though. The trick according to Kev is that the workout it’s causing my body to produce the maximum amount of hormones that have a positive affect on body composition while limiting the hormones that have a negative affect on body composition. So in english – the specific rest times I have is forcing my body to produce certain hormones naturally, limiting the ones that typically make you store more fat (trying to understand health can be quite confusing sometimes). For example, I am lifting maximum weight for deadlifts, but only do 3 reps, but for 6 rounds. Between each set, I rest for 2 mins. In any case it’s working – I am exhausted and want to sleep within 4 hrs after it’s completed.

I’ll post the workouts separately as well as the last two bootcamp sessions for those that are following along!  Everything is working out, it’s just all comes back to time and effort. The more time I put in the more I results I see.

Here is an update on my measurements – Enjoy the pics!

July 30 Sept 24 Oct 1 Oct 22
Left Arm 11.5” 11” 11” 11”
Right Arm 11.5” 11” 11” 11”
Ribcage 32.5” 30.75” 31” 31”
Waist 33.5” 32” 32” 32”
Chest 37” 34” 34” 34”
Hips 42” 40” 40” 39”
Glutes 43.5” 41” 41” 40.5
Left Thigh 21.5” 20.5 20.5” 19.5”
Right Thigh 22” 20.5 20.5” 19.5”
Left Calf 14” 13.5 13. 5” 13.5”
Right Calf 14” 13.5 13.5”

13.5

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A little thanks…

I know this is coming a bit late given thanksgiving was this past weekend, but you can never be too late to thank people. Since I’ve started this journey I have been completely overwhelmed with the number of people who have told me that I’ve inspired them to make a change in their lives too. I never intended this to be anything more than a document for myself – something to be accountable towards. I’m not trying to do this so I can get thousands of followers, or more attention – it really is just to help me reach the goals I’ve never been able to achieve.

I’ve received emails, comments, FB messages, random stops in the streets from friends to tell me their stories, phone calls, txts and even a card in the mail acknowledging what I’ve done. It truly is incredible.  Thank you all for believing in me. You don’t know it but because you have shared what you’ve done, you’ve inspired me to keep going. I’ve already blogged about how tough it can be, but knowing that what I am doing is actually affecting other’s is really kicking it up a notch

I’ve been sluggish at the gym this past week (probably from turkey, and trying to figure out my new workout schedule) but something clicked back into place today and I got my stride back. I killed my workout and then played 50 mins of basketball afterwards. I’m feeling amazing right now. My back and shoulder muscles are sore from boot camp, and my body is feeling spent. This is the feeling that I’ve been hunting for since starting this journey. Actually wanting to feel tired, wanting to push harder and wanting to get better.

I have 1 more week of my building phase – then on to phase 2 which is the fat burning stage, picking up the intensity. Your body never stops moving and I expect to make a ton of progress over the next 4 weeks. Stay tuned for that.

So from the bottom of my heart – I am very honored and thankful for everyone’s stories, encouragement and praise. Please continue to share with me as it’s keeping me going.

Last but not least here’s the workout we did at Boot camp this past week for those that are doing these at home:

Warmup – 5mins

Circuit 1: 5 times in a rowA1) 30 seconds of walking lunges
A2) 10 Squat jumps (you have 30 seconds to do these before you get right back into 30 secs of walking lunges. If you finish the squats early you get a mini break before lunges)

Circuit 2: 5 times in a row

B1) 30 seconds of mountain climbers
B2) 10 pushups (Same as above – if you finish within 30 seconds you get a mini break before your next 30 secs of mountain climbers

Circuit 3: 5 times in a row

C1) 30 seconds of Squats
C2) 10 Lunge jumps (same as above)

Circuti 4: 5 times in a row

D1) 30 second Plank
D2) 10 table Tops (on all fours, you want to reach your left arm out parrallel in front of you so it’s in line with your back, at the same time your right leg is reaching out – heel pushes up towards the ceiling – then alternate)

Shoulder Circuit – 2 times

E1) 15 lateral raises (w/ weight)
E2) 15 bicep curls to shoulder press (w/weight)
E3) 15 Bent over lateral raises (http://www.youtube.com/watch?v=NbxZBgdljSk)

Finisher:

Length of a room Long jumps – 6 times – there and back. Two feet together and JUMP as far as you can. It equates to about 10 jumps.

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Day 65

Two months and 1 week – Now more than ever it’s tough. It’s not that this hasn’t become a part of my lifestyle, because it really has, it’s just down right a tough journey. Results require hard work every day and every day is a challenge.

I don’t know why but for some reason my body/mind is craving salt so much these days. I’m wanting fries and other bad things that I know I need to avoid. It’s not even that I’ve hit a plateau, I’m just finding it a bit challenging to always want to eat 100% healthy. I’m still doing very well, but its a mental battle. Thanksgiving will be tough, especially with the apple crumbles, apple pies and ice creammmm. I’m going to do my best and make it to the gym and try not too be to greedy on the typical seconds and thirds that is all too common around Thanksgiving. Wanted to share that even though I write about it, it’s still tough.  I’m not perfect but I am trying.

This isn’t suppose to be a debbie downer blog post – I actually have a ton of really exciting things happening that I think are going to help turn around my willpower and temptations. I know after my blog about sprints everyone will be surprised that I participated in a 5k run – but it was fantastic – It was the Canadian Breast Cancer Foundation Run for the Cure, and although I am not a fan of distance, running with that many inspiring survivors and supporters made for an awesome morning run!

So what’s new on the horizon?? BOOT CAMP!!! With the expertise of Kevin and Meghan’s access to facilities, I have organized a bunch of girls from my Rugby Team to join in a weekly boot camp. It is tough but it awesome and definitely kicks your butt. Each and every one of you reading could easily do this boot camp – it’s circuit based, body weight exercises but I kid you not, they are tough. I promised I would post the workout on my blog so here is the work out and the first look at some of the amazing ladies that will be sweating buckets over the next few weeks!

This workout can be done in your house so there are NO excuses  to not do it at home!!

Warm up ( about 5-10 mins of warm up – we do combination of walking lunges, inch worms, bear crawls, jumping jacks, pushups, squats and sit ups)

SUPERSET – 3 times
A1) Ball transfers – from hands to feet laying down – 20 reps
A2) Plank (until partner is done)Circuit: 5 excercises for 4 rounds – 20 mins of work
A1) Burpees 30 seconds
30 second rest
A2) Alternating lunges 30 seconds
30 second rest
A3) Pushups 30 seconds
30 second rest
A4) Mountain climbers 30 seconds
30 second rest
A5) Squat Jumps 30 seconds
30 second restFinisher
24 squats
24 Lunges
24 lunge jumps
24 squat jumpsCool down and stretch

Last but not least – I have my measurements – no changes this week unfortunately – most likely due to my slight temptations, but I’m not going to let me get down about it! You can’t have crazy progress each and every week!
July 30 Sept 24 Oct 1
Left Arm 11.5” 11” 11”
Right Arm 11.5” 11” 11”
Ribcage 32.5” 30.75” 31”
Waist 33.5” 32” 32”
Chest 37” 34” 34”
Hips 42” 40” 40”
Glutes 43.5” 41” 41”
Left Thigh 21.5” 20.5 20.5”
Right Thigh 22” 20.5 20.5”
Left Calf 14” 13.5 13. 5”
Right Calf 14” 13.5 13.5”
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Two Months already?!

Where has the time gone!!! Can’t believe its already been two months. Even more than that, I can’t believe I haven’t given up yet. It hasn’t been easy, but it is starting to get enjoyable. Starting to read up on nutrition and different articles for motivation. Found a great story here if you’re in need of some super motivation –> Kim’s transformation. In fact, poke around the Precision Nutrition website if you want – it’s what I base my nutrition plan off of and has some great testimonials throughout the site. Here is a great overview to reference: http://www.precisionnutrition.com/strategies.pdf

Round 3 of pictures has already come about – Starting to notice some changes, and am looking forward to what else is to come. I need to start taking better quality pictures so we can track changes easier, but here they are!!

My newest activity to look forward to is the Bootcamp I’m organizing with Kevin. This will be the second round of bootcamp and it is tough!! We organize with our Nomad’s Rugby team and are kicking it off in full swing next Monday. I’ll post the workouts here so anyone who is in need for easy to do at home workouts can benefit from them. Will be nice to have some ladies to workout with as I’ve been doing this solo thus far! Excited to be inspired by everyone again 🙂

Also have my measurements updated below – slowly working my way down:

July 30 Sept 24
Left Arm 11.5” 11”
Right Arm 11.5” 11”
Ribcage 32.5” 30.75”
Waist 33.5” 32”
Chest 37” 34”
Hips 42” 40”
Glutes 43.5” 41”
Left Thigh 21.5” 20.5
Right Thigh 22” 20.5
Left Calf 14” 13.5
Right Calf 14” 13.5
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Sprinting away my body fat

My new program is fantastic – I have to say that I absolutely love lifting weights. I feel strong and powerful. Plus who doesn’t like noticing that muscle is starting to look cut in your arms. Can’t help but check yourself out in the mirror! All that aside, its a a tough tough workout. I wanted to step it up and I definitely am – trying to get prepped for those looming pictures that are coming next week (Still haven’t gotten excited baring all for  you guys)

Heres the thing that  I’m struggling with, or rather trying to overcome – Sprints.

Anyone from my rugby team knows how much our Coach loves sprints. More specifically how beneficial they are for endurance and the sport. At the end of each workout I have 5-6 rounds of sprints. Doesn’t seem like that much, but every single round, i’m finding myself physically convincing myself to push through it. I haven’t given up yet, but man is it a tough mental battle.

If you spend even 10 mins researching the difference between sprinting and steady state cardio, you’ll soon find out how crazy awesome sprints are for you if your going through a fitness journey like I am. Kevin’s been trying to convince me of this for quite some time, and it’s finally sinking in. Funny how long it takes you to really understand how the body works.

My goals are to lower my body fat, and develop lean muscle – all to leading to get into the fittest, best shape of my life (just a tiny goal eh?)

Check it out – which one do you think I’d rather look like?

Now, I have no issues with long distance runners, or endurance/distance based work outs – its just not what I’m looking to achieve in my fitness goals. Sprinting is something I want to love, want to get better at – so I’m going to focus all my efforts and will to push through it. If It means I can look like the sprinter above why not!

For a full read through of why sprinting is fantastic, take a minute to read this article by T-Nation: Train like a man It’s helped inspire me to work harder at sprinting and make it one of my goals to achieve. My favourite part, and the part that made me want to step it up was this:

“If muscle growth, fat loss, and health are what you’re after, I argue that sprinting may be the key that no one’s using – because those thousand calories you’re burning when you jog aren’t nearly the same as when you burn them off at a sprint. Not even close.”

My legs currently feel like jelly and my arms are just as tired – the treadmill and rowing machine got the best of me. Time to conquer the sprints!!

 

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MIA No More!!

I’m back!! I know it’s been a few weeks since I’ve posted, but I’ve still been sticking to the plan. I’ve had a few more cheats that I’d like to admit, but I wouldn’t be honest if I didn’t share that. I’ve been to Vancouver and NYC and managed to workout in Vancity, walked a ton in NYC – besides from wine, I didn’t do TOO badly.  I’m starting to really appreciate how being healthy  has to be 100% part of your daily routine because as soon as you’re removed from your comfort zone, you have to try 5 times as hard to stick to your plan.

I think for the next few weeks I am sticking around Ontario so am hoping to bring this adventure to the next level. My strength, endurance and all around drive to workout and push my self is in full gear. As you know, I’ve been focusing more on measurements and pictures rather than weight, but I have lost 10lbs and my clothes are fitting much much better!

Posted this on FB but thought I would post this anyways as I’m proud of it! I’ll update my measurements tmw!

Here’s my workout for these next 2-3 weeks – should be fun:

Day 1
Warm-Up (3-5mins)
A1) Box Jumps 3×5
B1) Goblet Squats 4×8
C1) Bench Press 3×8
C2) Dumbbell Bulgarian Split Squat 3x8ea.
D1) Barbell Shoulder Press 3×8
D2) Dumbbell Stepup 3x10ea.
E1) DB Chest Fly 3x10ea.
E2) BB Hip Thrust 3×10
Treadmill Sprints 1min run:1min walk for 5-6 rounds

Day 2
A1) DB Swing 3×6
B1) Barbell Deadlift 4×8
B2) Barbell Bentover Row 3×10
C1) DB Single Leg Deadlift 3x10ea.
C2) Underhand Grip Pulldowns 3×12
D1) DB Shoulder 21’s (lateral, front and bentover lateral raise 7each)x3
D2) DB Bicep Curl 3×10
1)Plank 3x30sec
2)Side Plank 3x30sec
3) MB Russian Twist 3x15ea.
4)Cable Reverse Woodchop 3x8ea.
Rowing Machine Sprints 1min fast: 1min slow 5-6 rounds

Day 3
Warm-Up (3-5mins)
A1) Burpee 3×8
B1) Barbell Back Squat 4×8
C1) DB Incline Chest Press 3×8
C2) DB Walking Lunge 3x8ea.
D1) Barbell Upright Row 3×8
D2) DB Squat to Shoulder Press 3×10
E1) Military Pushup (elbows on ribs) 3xmax
E2) TRX Single Leg squat 3x10ea.
Treadmill Push sprints 10secs push: 50sec recover for 10 rounds

Day 4
Warm-Up (3-5mins)
A1) MB Ground Slams 3×8
B1) Wide Grip Barbell Deadlift 4×8
B2) Cable Seated Row 3×10
C1) Wide Grip Pulldowns 3×15
C2) Hamstring Curl Machine 3×10
D1) Cable Rope Face Pull 3×8
D2) DB Standing Calf Raise 3×10
1) 3pt. glute extenion 3x10ea.
2) Oblique Crunches on SB 3x15ea.
3) Weighted Back Extensions 3×10
4) Cable Chop 3x10ea.
12mins of any steady state cardio you want

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I made it 1 month…

It’s still hard to post these pictures, but this blog is absolutely keeping me accountable. I still have a long journey ahead but things are looking up!! I’m trying to not focus so much on these pics but rather the workouts that I’m doing and how my clothes are fitting.

My workouts are finally starting to feel awesome and I’m actually really enjoying them. I can notice my body getting stronger and wanting to push further. It may not be THAT noticeable yet but each set of pictures are going to get better.  The exhaustion at the end of each workout is starting to be welcomed and I’m always looking forward to the next set of workouts that come from Kevin. I’ve just started a new week and am hoping to see some good results. If your curious here’s what I did today:

Long Base Plank 2x30sec
Bicycle Crunches 2×20
4pt alt. arm leg extension 2×12/side
A1) Box Jumps 3×5
B1) Back Squats 12, 10, 10
C1) Trap Bar Deadlift 3×10
C2) Leg Curl (slow down fast up) 3×12
D1) DB Travelling Lateral Lunges 3×12/leg
D2) SB Leg Curl 3×15
Treadmill Sprints 1min run:1min walk for 5-6 rounds
I added 15 mins of running to try and get my cardio in a good spot – Trick is to do this workout in less than an hour. I got it down to 45 min before the extra running.
5 months to go in this 6 month adventure and it’s only getting better! Measurements below! Inch by inch!
July 30 Aug 6 Aug 12 Aug 20 Aug 27
Left Arm 11.5” 11.5” 11.5” 11.5” 11.5”
Right Arm 11.5” 11” 11” 11” 11”
Ribcage 32.5” 32.3/4” 32” 32” 31.5”
Waist 33.5” 33.5” 33.5” 33” 33”
Chest 37” 37” 37” 36” 35”
Hips 42” 41.5” 41” 41” 41”
Glutes 43.5” 43” 42” 42” 42”
Left Thigh 21.5” 21” 21” 21” 20.5”
Right Thigh 22” 21.5” 21.5” 21” 21”
Left Calf 14” 14” 14” 14” 13.5”
Right Calf 14” 13.5” 13.5” 13.5” 13.5”
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Day 21

I have to admit that this past week was challenging. I let my normal life get in the way and didn’t get through all my workouts. I didn’t fall into all my bad habits, but there definitely was temptation. The last two weeks have included traveling, weddings, catering, celebrating a big championship win, and a post birthday dinner…serious temptation. I wouldn’t be human if I didn’t admit that my 90/10 rule was more like 80/20 this past week.

The good news is that having this blog really keeps me accountable! It seems that everyone I am surrounded by knows that I’m doing this transformation and is always asking me how its going. I’m already done my 2/5 workouts this week and eating perfectly – back to my 90/10

I had another reality check. The Give-it-a-tri that I want to do is earlier than I thought – Its sept 8th!!!! For some reason I thought I had until the end of Sept. Even though its nowhere near has hard as a real triathalon (swim 400m, bike 10km and run 2.5km) it’s still something that I want to do well and I’m not sure I’ve trained well enough for it yet. Can’t back out now that I’ve said I would do it but I’m going to have to add in some running and more swimming asap!

A few people have said they are interested in joining me- so if you’d like to sign up here is the link! 

My last thought of the day is that this is definitely a slow journey and I have to keep reminding myself that this is a long term change. It’s hard not become obsessed with the measurements, the scale etc. This is a slow and steady change that has only just begun. Changing my mentality is key in order to achieve long term success. If anyone reading this has managed to break through this mental block – let me know how you did it and what made it click!

Here are my measurements this week – inch by inch! Slow and steady I’m reaching my goals.

July 30 Aug 6 Aug 12 Aug 20
Left Arm 11.5” 11.5” 11.5” 11.5”
Right Arm 11.5” 11” 11” 11”
Ribcage 32.5” 32.3/4” 32” 32”
Waist 33.5” 33.5” 33.5” 33”
Chest 37” 37” 37” 36”
Hips 42” 41.5” 41” 41”
Glutes 43.5” 43” 42” 42”
Left Thigh 21.5” 21” 21” 21”
Right Thigh 22” 21.5” 21.5” 21”
Left Calf 14” 14” 14” 14”
Right Calf 14” 13.5” 13.5” 13.5”
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Day 14: Measurements

Took my measurements yesterday and am seeing a little bit more movement! I’m getting nervous for the photos that are suppose to come in 2 more weeks, but thats all part of the adventure. Hoping I’ll be able to see a bit of a difference.

Ramping up my training and can already feel the difference in my performance. I have more energy during the workouts and can push myself along faster. I’m pretty excited to try out my new kettle bell – intrigued to see how much it kills me. Kevin put together a great circuit the other week that I thought was worth sharing:

10 burpees, 10 squats, 10 pushups, 10 leg raises, 10 rows – as many times as you can in 20 mins with no stops. Try it out!! Super sweaty and super good.

I officially became a bike commuter this week too – Trying to change my lifestyle by adding more daily physical activity. Also added swimming into my workout regime in an attempt to prepare for this try-a-tri.

Here are the measurements:

July 30 Aug 6 Aug 12
Left Arm 11.5” 11.5” 11.5”
Right Arm 11.5” 11” 11”
Ribcage 32.5” 32.3/4” 32”
Waist 33.5” 33.5” 33.5”
Chest 37” 37” 37”
Hips 42” 41.5” 41”
Glutes 43.5” 43” 42”
Left Thigh 21.5” 21” 21”
Right Thigh 22” 21.5” 21.5”
Left Calf 14” 14” 14”
Right Calf 14” 13.5” 13.5”
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Olympic Measurements!

Almost two weeks into it and lot’s to report!

Just came back from a fantastic vacation with my family to the Olympics. Talk about  perfect timing for some serious inspiration. We were able to see the women’s marathon, kayaking and canoeing, men’s semi-final soccer and Athletics (Javelin, Long Jump, High jump, 200m race, hurdles, long distance running…so many events). I could write an entire blog post on how awesome it was and how incredible the athletes were, but the thing that I realize most is how important it is to have something to train for. These athletes train all their life for the Olympics – obviously I will never be an Olympian BUT I do need something to train toward to help push me forward and keep me motivated.

I’m committing to signing up for the try-a-triathalon in Sept. Feel free to join me 🙂

While I was away I managed to work out three times and still took my measurements. Good news is I see some movement in the right direction. I’m worried about this upcoming measurement as I did enjoy wine while I was away and not every meal was perfect.  Here are my measurements:

July 30 Aug 6
Left Arm 11.5” 11.5”
Right Arm 11.5” 11”
Ribcage 32.5” 32.3/4”
Waist 33.5” 33.5”
Chest 37” 37”
Hips 42” 41.5”
Glutes 43.5” 43”
Left Thigh 21.5” 21”
Right Thigh 22” 21.5”
Left Calf 14” 14”
Right Calf 14” 13.5”

Here’s what I am really excited to share with you! When I came home thursday evening, I opened the door to my condo and saw these arrows on the floor.

Leading to my recent spare bedroom (my lovely roommate Meghan had just moved out before I left for the Olympics). On the door to her bedroom I saw this:

Not going to lie, I was slightly scared to open the door as I was worried that people were going to jump out at me!! BUT, not the case…I opened the door and found the most amazingly thoughtful birthday surprise ever:

Thank you to Sarah, Meghan, Jenn, Lauren and Kim for being the most supportive friends ever and giving me motivation to workout everyday!! I was completely surprised and even shed a few tears which is not like me at all – Kevin documented all of this but all I will share is this: 

I had my first workout that included a ton of burpees and kept looking at one of the quotes the girls put on the walls “When life knocks you down…do a burpee”. I’ve got all the fixings to make this work – just have to keep it up!!!

Next measurements come monday!

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