"Whether You Think You Can or You Think You Can't, You're Right."

   This is actually an email I wrote to my clients about developing the right mindset to achieve your goals, but it's something I really feel strongly about so I thought I'd share it here as well:

     I'm going to start my first email to you with a quote that I use as inspiration in my daily life and one that believe is very important to think about in regards to reaching your goal.

    Believing that you can accomplish something is the first (and possibly most important) step to actually achieving your goal. If you believe that you can achieve it you will find a way to do it, if you don't think it is possible you will find excuses. Why are you going to take the time and effort to work towards something if you don't think you will ever get there?

    So the first step to reaching your goals is really believing that it you CAN do it. Of course it will take hard work and it won't happen overnight, in fact it's going to take dedication and consistency over a few months (more or less depending on the goal). But If you KNOW that eventually you WILL achieve it, then you can view each workout you put in and every well balanced high nutrient meal you eat as getting you closer to that goal (same goes for any other behavior necessary for reaching your goal  i.e. every time I study I get closer to passing my nutrition certification.)

    On the other hand if you don't think it is possible, you may think to yourself (even if its subconsciously), "why am I going to take these steps if it's not going to get me to my goal anyway?"  Your much less likely to make the time to workout, to push yourself to the limit, to fuel your body correctly because you don't see it as getting you any closer to your end goal.

    It really becomes a self full filling prophecy: You think you can achieve it, so you put the work in day after day even though some days are tough and you might not feel like it (and I believe the days that are tough and you really have to motivate yourself to get it done are the days where you make yourself stronger both mentally and physically). You get it done because YOU KNOW that it's going to get you to where you want to be.  Eventually you reach your goal and the work was more than worth it, and then you set new goals. Goals you might not have even thought were possible before but now you know with dedication anything is possible.

                                                                Or

      You have a goal(s), but you don't truly believe it's attainable. You put some work in, especially in the beginning, but if you don't feel like getting out of bed one morning or you aren't in the mood to push yourself that day, you skip it. You think, " what does it matter, I'm never going to reach my goal anyway. " And so you make very little progress and get even more discouraged. You're even less motivated to workout/ eat right/ any other behavior that moves you toward your goal (because you don't see them as things that will get you there) and eventually you give up. You just proved yourself right.


I'm going to relate this to my own life as an example.

  Big confession: I can't drive. Over the past 7 years I've taken my road test 2 or 3 times (don't remember haha) and haven't even reached the three point turn or parallel park before failing. I have this mental block where I truly don't believe that I can drive. The few times I took my test I really didn't put in enough practice. I didn't think I could do it so I didn't make the time to practice and improve. And as a result I further confirmed my thought that; "yes, I was right, I can't drive."

    I am working on believing that it IS possible. That every time I go out and practice driving I will get a little closer to actually being able to do it. It is not easy. It takes concentrated effort just to change your thought process. To, every time a negative thought comes into your head, take it and turn it into a positive thought.

   Every time I think about driving, I feel self doubt creeping into my head and I'm making it a point to squash that doubt by thinking, "Yes, driving is something that is difficult for you, but it's NOT IMPOSSIBLE. Have you ever put in 100% (or even 80%) effort to achieve it? No. So until you are making the effort to practice driving at least 3-4 times a week for 30+ minutes consistently ( 2-3 months), don't you dare tell yourself that you can't do it. You CAN do it, you just haven't put in the time and effort needed yet."

   
    I'm challenging you all :), to think about your goals and whether or not you truly believe they're possible. And I want you to know that I 100% believe they are achievable with CONSISTENT hard work and effort over time. The more consistent and persistant you are, the sooner you will see the results you want.


    "Believe in yourself and all that you are. Know that there is something inside you that is greater than ANY obstacle. " ~ Christian D. Larson


Lift For The Bikini!

  Happy 2012!!

For the New Year I figured I update my site to better reflect my training philosophy, so "Run for the Bikini" is now officially "Run (and Lift!) for the Bikini!" :D   I know it doesn't quite have the same ring to it, but I can't emphasis enough the effect lifting has on both changing your physique, improving athletic performance, and instilling confidence.  Those are the Big 3 things that keep me motivated to workout  (not in that order) so I'm sticking to it, like it or not :P

I've written in my recent posts about how I've been following the Jamie Eason LiveFit Trainer since September.  I finished the first round the day before Christmas, took that week off diet wise (I did still lift   daily) and started back at the beginning this past Monday.  I am adjusting things slightly this time to meet  my specific needs/goals, but for the most part I follow it as written.

    I've had AMAZING results with it and it helped me reach some goals that I was "so close, but yet so far" from achieving. 

     For 1, my pull-up/ chin-ups.  Early in the program I achieved my first 2 dead hang chin-ups, I can now proudly say I'm up to 3 dead hang chins, 1 glorious dead hang pull-up and I even did a chin-up with a 5lb KB on my foot. 

Inspired by Girl Gone Strong, Neghar Fonooni:

  So Freaking Gorgeous!!!   

~ Goal for 2012 : 20lb KB Pull-up/Chin-up.  For right now I'm going to work on increasing my number of non-weighted ones :)

    #2 THE HUGE, NEVER ENDING QUEST TO BREAK 20 MINUTES THAT I NEVER THOUGHT WOULD HAPPEN. 

     Even though I broke it twice, it still feels a little unreal to me, ESPECIALLY running 19 Flat.  

     The more shocking part of it is the training that led me to run that fast.  This is how cardio is laid out in the JE Trainer: Phase 1 (4 weeks) - NO Cardio, Whatsoever! (although I personally ran a few races) Phase 2 (4 weeks) - 3-4 times a week medium intensity cardio Phase 3 (4 weeks)- Sprints, 30 seconds on/ 30 seconds off for 30 minutes (I usually went at a 10.5- 11.2 pace for my on, jumped my feet to the sides and rested for the off).  

      I think what affected my race times the most was a combination of these 4 things: 

   1) Increased leg strength and also gaining upper body strength made me a stronger, faster runner.

   2) Losing exclusively body fat, you know how they say each lb of bf you lose takes a few seconds off your time, I know whole heartedly believe that.  And with this program I preserved all (and even added some) muscle while losing 10lbs (mostly fat, some water), as evident with my body fat % dropping from   23% to 16-17%

   3) SPRINTS!  Since speed has always been my weaker point, improving upon it had a huge impact on my performance.  In those weeks leading up to my 19 minute 5k, my running training was exclusively those 30 on/ 30 off sprints (with a short warm-up/ cool down), I did not do a single steady state run.  I don't recommend this to everyone looking to improve their 5k times, but as I said speed being my weakness this worked for me.  If you are the type of runner who has a lot of speed but lacks endurance this mort likely wont have the same results for you.  

   4) Phase 3 of the program includes plyometrics as active rest and a whole lot of jump roping.  This made my lifting in this phase as much of a cardio workout as a strength one.  It also improved my power and overall conditioning.

~ Goal for 2012: Sub-19 Baby (I'm ridiculously close to this but I have a feeling I'm going to go a little backwards before I PR again)

#3 It's January and I would feel perfectly confident if I had to wear a bikini tomorrow :)

   

     Honestly I've never had this kind of definition in my life, and I'm LOVING it!

This is a progress pic from beginning of December- 2 & 1/2 months into my first round of the trainer.

Taken 4 days ago, I gained a little bloat weight over the holiday week, but after this week of eating clean and lifting heavy I'm back to where I was when I finished the trainer on 12/23.

    This go around I am really looking to put on some lean muscle mass.  I ended my first round a few lbs under my goal weight which I don't mind, but I don't want to lose anymore weight.  I'm taking the "no cardio in Phase 1 rule" very seriously which is a little scary (for me), but at least its January so there isn't much racing going on.  And I'm amazed at how much clean food I have to eat to keep weight on, much less gain weight while lifting.  

~Goal for 2012: Continue to gain muscle and possibly. . . enter a bikini comp? Eeeek!

  Ohh and another thing I'm pretty darn proud of: Back Squatting #135 for multiple sets of 5 reps.  It's not all that heavy but it's 20+ lbs more than my bodyweight, so it makes me extremely giddy :)

~Goal for 2012 February/March 2012: Back Squating 155 for sets of 5, 165 for sets of 3, 175 1 RM

     If you incorporate resistance training/lifting into your workouts, how has it helped you achieve your goals?

I think my rendezvous with the 19's is going to be short lived. . . 18 I'm looking at you!

I Ran 19:00 today!

I will add that I think the course was a little short and it was closer to a 19:30, but either way it's a PR and I couldn't more psyched up :D

I felt smooth, strong and in control the whole race, it felt almost easy. I'm ready to start posting some sweet 18 min times come the spring :)

My Garmin mile splits (which work out to a 19:30 pace, my garmin had the course as 3.03): 6:07/6:20/6:25.

My first mile has stayed pretty consistent throughout my races, I'm usually around 6:10, it's really my 2nd and 3rd miles that have seen such a great improvement.

I'd love to write more right now but it's pretty tedious on an iPhone (I don't currently have a computer). Come the new year I will be back in full swing!

A Very Thankful Day

    19:45!

Have a Very Happy Thanksgiving All!!!!!!!

What I've Been Eating Wednesday~ Jamie Eason Edition (with bonus progress pics)

    I've mentioned in my recent posts that I've been following the Jamie Eason LiveFit 12 week trainer,  I'm actually kind of obsessed with it and am in shock over the positive impact it has had on my fitness and my life in general.  I've always run and recently I've gotten more and more into resistance training (BodyRock!), but I've never followed a structured lifting program.  I am loving the change of pace that lifting heavy has done for my mind, body and soul, I truly look forward to my workouts (almost) everyday.

   Yesterday was leg day and I squatted, singled leg RDLed, walking doubled lunged, single leg split squatted and barbell glute bridged my heart out :D

     But the best part about the program may just be the laid out nutrition plan.  Besides never having followed a lifting program, I've never eaten (or knew how really) in a way that promotes muscle growth and fat loss (as opposed to weight loss).  

Some basics of the plan:

~ Eat every 3 hours (so usually 6 meals a day)

~ Complete lean protein with each meal

~ Load up on veggies (as with all well rounded diets :)

~ Non processed, limited ingredient foods (Here is Jamie's list of approved foods for the plan)

~Complex carbs with the exception of post workout simple carbs to aid quick protein digestion and muscle repair (I go with 1/2 a banana as recommended by Jamie)

~ Macros (% of protein/carb/fat) vary depending on the phase your in

~ Taper carbs out towards the evening (no carbs after 7 in all phases)

~ Protein meal before bed (prob around 9-10 pm for most people, best options: Egg whites, Cottage cheese or Casein protein)

   Here is what I ate yesterday , which is pretty much what I eat everyday with some small variations.  I'm really bad at remembering to take pics of my food, so I don't have pictures of everything, I also added a few extra pics with variations on my meals (or just my egg whites bc thats the only thing I remember to snap).

First off there have been LOTS of egg whites! 

Thankfully I really like egg whites and I've had fun finding different ways to prepare them.

I usually have an omelette for my 1st or 2nd meal and sometimes for both :D

Yesterdays Meal #1:  Egg Whites with: Spinach, White Mushrooms, Red Bell Pepper on Ezekial Toast and Lottsss of Black Pepper (love!)

Sweet Potato and Spinach Egg Whites 

Egg White Omelette with Cinnamon and Banana Slices, bit of Truvia sprinkled in and Strawberry Slices on Top (Sometimes I'll sprinkle Vanilla Whey Protien in too, makes it french toast like)

Meal # 2 yesterday:

Chicken Stir Fry ~ Throw chicken and stir fry veggies in a pan and done :D 

So simple and so so good!

Meal #3

     Didn't get a pic, but yesterday I had Chobani Plain Non-fat Greek Yogurt with Cocoa powder, around 1/4 cup oats, and a few blueberries.  This was my pre-workout meal so I was okay with a bit of extra sugar in this meal (also Chobani has 7 g sugar as compared to Fage's 9 gs)

+

+

Post Workout:

I have great love for my post workout whey protein and 1/2 a banana.

Meal # 4

   Sometimes I consider my Whey and Banana as a meal, but as it was leg day and I need the extra cals I ate a more substantial meal an hour later.

  Didn't take a pic, but I had one of  Jamie's Italian Turkey Burgers (made mostly with zucchini and ground turkey).  I usually make a batch of about 10 of these on Sunday and then Matt and I have them throughout the week.  He brings his to work for lunch on a wrap with cheeses and tomato.

  I had mine crumbled over a spinach salad with mushroom, roasted red pepper and balsamic vinaigrette :D

Meal #5

     I failed at taking pictures the second half of the day, besides I was so hungry by the time I came home from work that I pretty much devoured dinner while I was still making it.

     Dinner was a can of albacore tuna mixed with avocado, salsa and extra tomato slices plus a slice of Ezekial bread.  This was around 6:30 and I usually wouldn't have that many carbs at this time in the evening, but it was leg day, I still needed the calories and  I'm trying to gain all the muscle I can before the final phase which is strictly fat loss.

Meal #6

My final meal was at 9:30 last night:  5 egg whites sprinkled with cinnamon, chocolate casein powder, truvia and a drizzle of natural peanut, cashew, almond butter (Target brand).  

Sometimes I just do 5 hardboiled egg whites or a casein shake but last night I wanted more of a treat.  I know some people have a hard time with egg whites but I've grown to love them during this program.

Progress Pics:

Took these shots yesterday, I'm extremely pleased with my results so far :D

More on the program tomorrow!