Just what I was missing 

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I found something I was missing tonight…. My feet on a couple of bike pedals! I got to the gym and knew one thing “Must sprint” (In a total caveman voice) and slowly meandered over to the rowing machine – but in my way stood a spin bike, if there’s one thing I’m good at its biking. So eff the rowing machine and I’m smiling as my feet step into the pedals – wow! I missed this! And then it was game on, 5 of the most gruelling sprints I’ve done in a while. The cool thing about sprints is you only have to commit to 30 seconds – it can hurt like hell and burn but you know you only have to kill it for 30 seconds!!! I timed out some wicked songs for the sprints too! All you do is play your favorite pump up tune and use the beginning of the song to recover, no resistance, keep your heart rate as low as possible, then as the song progresses (and you start getting into the groove) you pick up the resistance a bit then the pace until you are kind of at a jog. This should all happen leading up to that final heartfelt chorus of the song – think “And as we wind on the down the road” or the 2:35 point of Awake and Avenge the Dead by Thrice (personal fave) and just as the lead singer pours his/her heart out one last time you pour all your energy (glycogen) into those 30 seconds!!! I go through a whirlwind of emotion during my sprints, smiles, swear words, winces, the odd cry out in agony but I do the work and reep the benefits. A boosted metabolism, tighter feeling (not sure about the looking part yet) physique, heavy boost of endorphins, and an increase in confidence and pride that my body did exactly what I needed it to do. 

I actually started writing this post last week and crushed more bike sprints this morning after quite the indulgent weekend. I’ll admit it was a bit of a punishment workout for being so lax with my workouts lately but my muscles didn’t skip a beat and now they’ve earned some delicious refuelling 🙂 

Have you tried sprints yet? I’m very interested in hearing about which type of cardio works for you! I love my long outdoor mountain bike rides but there’s something amazing about being in and out of the gym in 40 minutes having burned 300 well earned calories and feeling the benefits all day long

Xoxo

Mel 

It’s official – I have scale Over-Confidence!

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So I was reading about the Burner Blueprint – a cyclical ketogenic diet designed by the supplement guru’s at Athletic Alliance (very similar to the carb nite solution diet I am happily back on after my holiday hiatus) http://www.athleticalliance.net/index.php?route=module/blog/view&blog_id=3 and a portion of the article really stood out to me:

“Do not check them (measurements and scale) more than once a week, as there is a lot of fluctuation in between that can either discourage you or make you over confident” – Over confident? How does that work? And all of a sudden life made sense to me – I have never thought about it before but I suffer from scale over confidence!

It’s easy to work hard when you step on the scale and see a number much higher than you want to be but I’m guilty of stepping on the scale and seeing it moving in the right direction (down obviously) and using my obvious success to justify having a little bite of this chocolate or a little nibble of those chips. Scale over-confidence can lead to self-sabotage!

Since I read this startling diagnosis I have immediately squashed the idea of it – today I stepped on the scale and am down 4 pounds since Thursday (4 inflammation food caused pounds not really fat pounds) and instead of thinking “Hell ya! I rule!” I said to myself “that’s good, you’re doing the right things but you aren’t where you want to be yet” and then I ate some eggs and felt sad. Just kidding – but I did eat eggs 🙂

Don’t let your scale sabotage your progress whether it be up or down. There’s no measurement for all the good changes going on inside and the scale is definitely not the best judge of progress.

Some of my favorite measurements of progress are:

Measuring tape! Are you losing inches?

How do you feel? More energy? That’s good!

How does your skin look? Clearer? Brighter? Good!

How does your mind feel? Quicker and Clearer? Good!

 

These are all ways to measure if what you are doing is working for you so don’t rely on a stupid bathroom scale to judge you or your worth for that matter 🙂

 

This has been your random thought of the month,

XOXO

Mel

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IT’S TIIIIIIIIMMMMMMMME! (Yes in a UFC introduction voice) April’s Give Up/Take Up Challenge!

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We are a day late ahhhhh!

We wanted to make sure to get a post in today and remind everyone to set up some goals for the month of April. This month I will be continuing my journey on taking up H.I.I.T. – I am really enjoying it, seeing results and loving the revved up metabolism, however, I need to get my eating under control. Being constantly hungry is not a state I like to be in as it’s leaving me in undesirable situations with a still fairly weak will power. 

Case in point, my eating today. I set a world record in salad consumption today. I packed a beautiful salad for work – spinach, tomatoes, yellow pepper, green olives and chicken. Unfortunately by ten am I was pretty hungry and only had that salad, an apple and a red pepper left to eat for the day. Luckily a coworker was running out for lunch and I had him pick me up a apple pecan salad from Wendy’s (roll your eyes all you want, there is limited healthy options in Port Kells and this seemed like a better choice than most). Around 2pm I ate the salad I packed and by 4pm I ate my red pepper. I met up with a couple girlfriends for a drink after work because, well, work bloody sucks right now and I needed it. I looked at the menu and settled on a greek chicken burger, no bun, so essentially a greek chicken salad – so yummy, but so not satisfying. A half an hour later I was still hungry and proceeded to do something I am now regretted – I ordered parmesan french fries – uggggg, they were so tasty going down and have done nothing but cause a ruckus since. I bloated so quickly I literally had to undo my jean button while driving on the freeway, the relief was mind boggling.(I call these jeans my ego jeans cause whenever I feel confident about myself and my body I put these jeans on and am immediately reminded that I have goals that still need to be tended to – ego check, ego jeans) I should write a book on all the weird things I do while driving down the freeway, and then not publish it cause I could probably get in some big sh*t for it.

So anyways my Give Up for the month of April is eating like a jerk. Like a jerk who doesn’t care what she eats, cause I do care, and my body needs me to care. I will be continuing to Take Up High Intensity Interval Training through bodyrock.tv and Zuzana Light’s webpages – these people are amazing!

What’s your Give Up/Take Up for the 4th month of the year? Do you have any lofty goals before swimsuit season? Any stupid habits you want to try to break? We want to hear them! If you didn’t join us the months prior join us now!

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H.I.I.T. and me

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H.I.I. WHAT?

I introduce you to high intensity interval training – my arch nemesis of work outs that produces ridiculous results – fast.

So I’ll be honest, I have never completed a workout regime. I get a week or ten days into something and get bored, or I start seeing results then I self-sabotage (that will be a whole other post) My sister on the other hand finished Jamie Eason’s 90 day Live Fit Trainer (http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html) something I dabbled it but could never commit to doing it start to finish. Now don’t get me wrong, I don’t like being a quitter, in fact I don’t like it so much that I’m determined to break this habit. I have been a fan of bodyrock.tv for years, their short but sweet workouts have always given me good results. The best part is they are usually short enough that I only drop the F bomb 5 or 6 times instead of my regular 13 times in a normal 45 minute workout. What’s even better is knowing you are done your workout in 20 minutes so you can push really hard and know that the end of it is very near. 

So – enter my first Bodyrock.tv BOOT CAMP! (Seen here http://www.bodyrock.tv/ ) It’s 21 days of ass kicking workouts and I am loving it. Well, loving it may not be the word, enjoying it? Hmmmm…. I’m tolerating it and I’m feeling great. I started on Monday with a arms and abs workout and I killed it. I actually did the workout after work and seemed to have a really good energy level during my workout – maybe my preworkout snack of red pepper and olive tapenade was the key? I doubt it.

Yesterday I could already feel the benefits of these style of workouts as my metabolism was revved right up, which I knew because I was hungry all day. I literally had to eat my lunch and afternoon snack in one sitting just to get my stomach to shut up for a couple hours – I love it! The key is though I had to constantly fuel with good, healthy foods or I will just be throwing the benefits of these amazing work outs out the window. Yesterday was Day 2 and it was legs, and it was long and it was hard. I’m sure my boyfriend heard me drop approximately 18 F bombs during the 35 minute workout (yes I’m aware that averages 1 bomb every two minutes – shut up). After that workout I was starving – we made lamb sausages, scrambled eggs with red and yellow pepper and cucumber and tomatoes on the side. We also baked up some Otimo Brazillian Style Cheese Puffs – these thing are the bomb – check them out here http://otimo.ca/ – And I’m not going to lie I put a bit of unsalted butter on each of the 5 little puffs that I ate. Mmmmmmmm

Anyways back to the work outs – today was Day 3 – and to be honest I have no idea which specific muscle groups we worked cause it seemed like everything! Chest, back, arms, abs, cardio – this workout was shorter and I was thankful for it cause my butt is pretty sore from yesterday. Again today I’ve been fairly hungry all day long. After my workout this morning I cooked some extra lean ground beef with cayenne pepper, cumin and salt then mixed in a tiny bit of rice pasta and green olives – so yummy and luckily I cooked enough to have leftovers to take with me to eat after the dentist. After I ate I rushed to the dentist (40 minutes later) and I was already getting hungry again (proof I clearly should have eaten that extra amount I packed for leftovers) – of course my dentist (not knowing I was bordering on hangry) started talking about him being in Vegas and how they went for greek food, then to this omelette house and I can’t tell him to shut the hell up because his hands are in my mouth and I’m starving and I now hate the dentist even more.

So to sum up this boot camp challenge so far – LOVE IT! To be honest we have been so busy lately and even busier coming up its really nice to only have to worry about a 20-40 minute workout – not my usual 60 min plus.

I will keep you posted how the rest of the week goes – I can already see that tomorrow’s workout is H.I.I.T Core and I’m scared but it has to be done because it’s only 21 days and I’ve slayed 3 of them – I’ve got this!

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xoxo Mel