Fall down eight times, Get up nine.

Q (my wonderfully amazing fiance) and I have been gradually converting our eating habits and training habits. This alone makes me so proud, it is never an easy task changing what we eat. Our plan was not to take away everything we loved (P&B nites - aka Pizza and Beer nights) but to make small changes to our every day life.
1. I went through our grocery list and started there. First priority was to be sure that we got our fruits and veggies before others.
2. We ate fresh. Fresh fruits for snacks, fresh veggies (LOTS) with dinner). I strive for 3/4 plate of veggies but it ends up being half with 1/4 meat and 1/4 carbs.
3. We stuck to meal times. Breakfast in the morning (UGH - I hate eating in the morning). Because I have such a hard time with breakfast I sometimes make my classic Xpresso Shake - a coffee shake with protein supplement that is fortified and very similar to meal replacement shakes. Q rarely has a hard time eating in the morning, as long as he has his cereal he is good. Lunches are simple and usually leftovers. Dinners are a little different as I try to make enough to eat for that night and the next day for lunch. Or sometimes make enough to remake into something still good but still delish. Other times it is about trying to find the strength to leave some of the leftovers.  Always important, leave yourself leftovers. (4)

I have been going for walks, it started with 1/2 mile. Now I am up to 2 miles walking and jogging the last straightaway. Jogging the straight away is a little tough currently. I'm also trying to work in some strength training to tone.

Overall, I have to say I am so frustrated. 3 years ago I was running 6 miles and currently I cannot even run 1/2 a mile. This is what I chose and I am changing my mind. I screwed around for 2+ years, it's time for NO EXCUSES! And no matter how many times I feel I missed an opportunity, I will try - try - and TRY again. Because....

Retrain the Brain

Well, I did state that I would fall from the Earth and then come back again when I started this. I was doing so well too, 5 am workouts and trying to remember to post. I was even thinking of which ideas would make better posts than others. However, intentions are not the same as results.

It's true. Now that I think about it none of the great role models I have ever sought inspiration have ever said "i intend to (insert future goal here)." No. Instead, they would tell themselves "I will (inserted future completed action here)."

If there was an all-star award for the Best Dreamer, I would rock that category. The only reason being is because I let it remain all in my dreams. The reason being because in my dreams I don't run into obstacles or if I do run into obstacles they are easily overcome. The reality is much different. Reality to my dreams is like vinegar in milk when all you have is a plate of chocolate chip cookies. However, remembering that vinegar in milk is also a substitute for buttermilk could be useful. I have a difficult time remembering that just because one dream doesn't work out should mean everything is ruined. I need to learn to think about how to use that to my advantage instead. I need to literally "retrain" my brain. Yes, that is my point here - "retrain the brain"

The key that everything hinges on when retraining my brain is focusing on being in the moment every moment. For example, this morning I woke up to my 4:45 am alarm that allows me 15 minutes to drowsily slide out of the warm comfortable sanctuary of  my bed, shuffle into workout clothes and head out the door to the gym to get there by 5 am. I live a block from the gym. If you want someone with no excuses, I am the person behind that person because the person in front of me is the person working at the gym (someone I used to be). Did I do that this morning?

No.

There is the problem. The reality is I woke to the alarm (on my phone). Looked at the glowing screen buzzing and blasting at me. Then swiped my finger across SILENCE before rolling over into soft warm oblivion. I made a conscious decision - don't let me fool you, I am wide awake for a split second when that alarm sounds but I choose to drift back to sleep. I love my ZZZ's. I love my bed. I love nothing more than the black oblivion of sheer rest.

However, that is not what will help me towards my goals. That is not what will help me run my 5K that I signed up for at work because responsible me said "You need a reason to get your act together." and I knew signing up for that would be like a bucket of ice in a hot steamy shower. What does help?

Having a reason to think of in the moment as if it were a compass if you will. I mean I know moss only grows on one side of a tree but that doesn't help me know which direction. A compass is something I can look at and say "yess" or "NO". Because we all know my brain can't always be trusted. So tomorrow morning when my brain says "sleeeeep" my compass will let me know that sleep is due South when really we need to be heading North. Find a reason, own it, make it yours. Many times people are able to think of a dozen reasons for something (i.e. losing weight or stop smoking) but it never works until is THEIR reason. A reason is big or small, a reason is personal or totally public, but it still remains a reason to move forward. A compass doesn't have a stop sign. It shows direction and keeps moving as long as you keep moving. Your brain doesn't have a stop sign either, it just changes direction - with or without you.

Retraining the brain
- Be in the moment, every moment.
- Reality bites but so does regret. The first has bigger teeth but only bites once, the second will be with you a lot longer.
- Find a reason. Use it to help you evaluate decisions. If it isn't helping you, it's taking you in the wrong direction.

@

Day 2 - One foot out the door

The first step out the door can be the hardest, which is why having a workout buddy is important. Which is why I love my wonderful man. I also made a contact with another gal, because us girls have got to stick together! She recently had a baby and wants to lose the baby fat. That is very typical, and being physically active is really important for her and the baby. The part that I love is that she surprised me, she wanted a workout partner but our agreement is my ideal workout buddy. We agreed to meet each other at the gym, be at the gym together, but we are free to plug in our music and get lost. By that I mean, we aren't stuck on treadmills next to each other chatting while taking a stroll. Ugh, what a drag! If I were to do that with her I'd rather be at the mall with a coffee (which is not a horrible way to walk a couple miles!). However, we both want to sweat just not right next to each. It's so nice to find a compatible workout buddy that is on the same page even if we may have different goals and paces.

Today at the gym, I was struck with a new concept. I am a lover of cardio and free weights. I am not great with the machines. To help me branch out, which is hard but so good for a person to do."once we stop evolving we start dying once we stop learning we stop living" - bob I made a decision that for the subsequent workouts I will go around to each machine in order as they are set up.

The machine this time was the "Vertical Butterfly", or what I have always known as the "Pec Deck". Why is it called the Pec Deck? Because the muscles it works are the Major/Minor Pectoralis muscles in the chest.

This nice image was retrieved from http://your-way-fitness.com/?page_id=59 . He has a very good explanation about the Pec muscles and links to go with.

Machines are good if you are just starting out, or are really rusty like me, because they guide you through the motions. A problem you may run into is choosing a weight out of your range which will cause you to break form. For proper form for using the Pec Deck Encyclopedia of Muscle & Strength provides the following instruction.
Start: Sit in a pec deck stations, placing your elbos and upper arms on the arm pads. Adjust the seat so that your elbows are in line with your shoulders and your upper arms are parallel to the floor.
Move: Flex your pecs to bring the pads together in front of your chest. Squeeze your pec muscles for a second and then slowly return your arms to the starting position.
*Once again, too much weight and you will break form. The means one arm moves faster than the other, because both arms should move together at the same pace. Also, your back should be firmly placed against the back support. However, if you arch your back which makes a sort of bubble between your body and the support. Or you may find that you are pressing hard into the back support which will be another sign the weight may be too much.

Women don't have much for upper body strength, it's a natural body composition. However, working the upper body muscles can help cultivate to have that total body strength and toning.