Day One, it's always easy!

HAPPY St. PATRICK'S DAY
So per my challenge rules I will journal my fitness, nutrition and corresponding activities, thoughts, mood, etc etc. etc daily. The first day of anything is easy, it's the long haul that throws most of us for a loop. With that being said it is important to verbalize your goals and desires almost daily. To put your mind ever in the present with your eyes still on the prize. Here is what Day one looked like.

Weight, do I really have to write it.....? Okay I weighed in yesterday at 189lbs. I gained about 16 pounds back. I did not take my measurements but will get right on it. I have a goal of about 2 pounds a week with an ending weight of 155. It will take longer than my imposed 12 weeks but I feel like it is very achievable. I am tall and have a bit of muscle already. At 23 I weighted in at 150 pounds and was very thin. Am I compensating here? On to the Nutrition and Fitness journal.

I struggled through 50 minutes of circuit training using 10 lb. weights and body weight resistance.

OPT Model Stabilization Endurance

SMR and static Stretching (2 sets)

SL Bridges 15 ea. Side (2 sets)

Floor Crunches 20 (2 sets)

Scissor kicks 24 (2 sets)

Prisoner Squats 20 (2 sets)

Jumping Jacks 30 (2 sets)

Push ups 15 (2 sets)

Mountain climbers 30 (2 sets)

Front Lunge 15 ea. Side (2 sets)

Skaters 30 (2 sets)

Triceps extension 10 lbs. 15 reps (2 sets)

Frontal Plane Jump with Stabilization 15 (2 sets)

Bicep Curl 10 lbs. 15 reps (2 sets)

Transverse Plane jump with stabilization 12 (2 sets)

Ball Cobra15 (2 sets)

Cool Down with a repeat of SMR and static Stretching

* I will modify the program every 4 weeks . This routine will be preformed 3 times per week. On three other days I will hike or bike.

Day One Week One

3 Scrambled free range eggs

3/4 cup Broccoli, Cauliflower mix

Coffee with 1 tbsp. half and half

Water

Mixed Greens with Pork Loin Medallions and Dijon roasted garlic vinaigrette

Orange slices

Water

3 Tbsp. Macadamia Nuts

Water

Small Banana

Salmon Cakes from Wild Alaskan Salmon

Sliced strawberries

Mixed Greens with Grape Tomatoes, Buffalo Mozzarella, and Lemon Balsamic

Vinaigrette made with Olive Oil.

Water

Coffee with a tsp. of Half and Half

At the end of the day I felt pretty good and didn't miss my typical pass out in front of the television ending. I stayed focused on several tasks and accomplished my to do list. Even read up on some anatomy. Let us go forth and see what this day holds.

May the luck of the Irish hold your hand today!

What to do when you fall off the wagon again

When I first started my journey to fitness I had about 40 pounds to lose and lots of soul searching to do. I have came very close to my goal but never quite got there. Life and weight gain are what happens when you are not paying attention. I have been on a steady gain for about the past three months. I think that after my certification I felt like all of my hard work had come to an end so to speak. Trying to gain clients, keep up with family and a car accident got the better of me. I let myself fall off of the fitness wagon and spiral out of control. As someone who wants to make a living in the fitness industry this was pretty devastating to my ego. Every day would come and go with unspoken promises to hit the gym and eat my vegetables. Eventually I came to the realization that trainer or not I am just like anybody else who struggles with weight issues. The old adage “You can lead a horse to water but you cannot make them drink” rings true. It would not matter if I had a masters degree in exercise physiology, if I am not living it I can’t preach it. I am going to bare it all in a challenge to help motivate myself and anyone reading this. Starting today I will do what I expect my clients to do. I will succeed and prove once again that it is possible to pull yourself back up onto your wagon and keep going. This is sort of a retake of my blog. I want to stress that people will fall, just get back up. One meal, one workout, one healthy thought, this is fitness for real people. I want to add that it has got to be one of the hardest things to accept. When we have achieved a weight loss and/or fitness goal and gain it back or stop exercising it is the ultimate form of self betrayal. I have wanted to bury my head under a rock Am I alone in this? Not at all. As a women I have a sisterhood with all who have or will do the same thing. We can break this miserable self sabotage and achieve lifetime goals. Living the healthy lifestyle starts with our thoughts. Getting to a place of acceptance and a desire for change must happen first. Okay so we really messed up and went off track, if we immediately shift our focus to staying committed and getting on course then we will leave no room for negative consequences. We are creatures of habit good or bad. Get in the habit of picking yourself up the moment you fall.

Okay now for the rules of the challenge. I will track my progress for 12 weeks and eat as close to a Paleo diet as possible.

Rule number one: Weekly weight and measure check in. This will not be easy. What is out of sight is out of MIND!

Rule number two: Food diary, this is very important! The diary aspect of this challenge will keep me focused on achieving a level of nutritional value and hold my lips accountable.

Rule number three: Chart my exercise program as I would for any client. Keeping record of how and when you exercise is a great way to track progress and set goals. I love to feel the burn as they say however if you spend too much time away from exercise it becomes habit to sit on the couch. “Energy begets Energy”

Rule number four: Entertainment must come in the form of activity, not the television. I am going to turn off the television set for 12 weeks, this will be one of the hardest rules to follow. I am without a doubt a T.V. junkie

I challenge all who reads this to join me, feel free to send me your progress. I would love to hear your story.

My road is your road

WOW it has been a long time since my last post and much has changed. I recently became a NASM Certified Personal Trainer and turned my hobby into a business. During my outer transformation I under went many internal changes as well. I realized that it is not about the end, there is no end in the pursuit of fitness. We transform in degrees and small steps, change is not always visible but rather a mind set, a twitch in our thought process. So most of you are wondering did I reach pay dirt, have I achieved that ultra fit body. The answer is yes and no. I have achieved levels of physical fitness that I never thought possible but I still have weight to lose. 40 before 40 is my goal and I am happy to say that I am half way there. I am confident that I will reach my goal. During this process my desire to pay it forward increased 10 fold. By helping others I help myself. Living in the moment with my clients goals, hopes and fears brings to light my own. Your struggles are mine, and my road is yours. We can be fit one step at a time. Yours in Health

Tiffiny

What Happens In Vegas....

We have all heard the famous marketing campaign to lure tourist into sin city. Miles of forbidden indulgence tempt even the purest soul into a walk on the wild side. Only in Vegas will your secrets stay put. I have taken a recent trip into diet hell only to discover that my walk on the wild side shadowed my every move even after I removed my hand from the cookie jar. The Easter Bunny called and wants his candy back! It all started the day before Easter Sunday. I had a lavish dinner planned starting with Fresh hot cross buns and homemade orange marmalade. A crown Roast with herb gravy and Roasted root vegetables, garlic mashed potatoes, braised baby greens and last but not least the pièce de résistance a double layer coconut cake with Swiss meringue frosting. Well with all of the prep for dinner we ate out Saturday evening. During the exploring of Easter baskets and such we had french toast and coffee and a nibble of a bunny ear or two. I felt the effects of that weekend for a week and on the seventh day we dumped the candy jar and I settled in for a nice heart to heart with my self. Why is it then when we start to slip from our path we fall off of a cliff. It is without a doubt a diet mystery. What I have learned is "What happens in Vegas, Stays in Vegas" when we have a cheat day and relax a little with our meal plan leave it as such. Get back on track with the next meal and get over it. Indulging is OK and should be treated like a weekend in sin city. once your on the plane home life should resume as before. With that being said I must admit that ever since it is a daily struggle. My progress has been steady however I feel I may be reaching a plateau. My best bet is to re-evaluate my eating plan, review my food journal and kick into over drive. I will be posting my stats in the next post along with my workout routines and what I have been eating. For all of you who are struggling to stay on track keep the faith and get on that plane.

Overnight Celebrity

Before I get into this post I want to appologize for falling behind on my post. I have set a personal goal to post 3 new blogs per week.

Recently I was featured in our local newspaper the Republican in an ad ran by the gym where I get my Guru sessions. It touted their expertise and my unwavering success in reaching my fitness goals. It has been a long road to travel in such a short time. I have sweated and cried out in pain, limped my way to bed at night and scrutinized my dinner plate too many times to count. Through all of this I have had the support of an amazing team and a group of women who know my struggle. In an effort to honor my Guru Crew, I want to give a shout out to all of them. I am a member of the WIldwood Athletic Club in Oakland MD. This gym is a fitness pillar in our community not only do they provide a fun, clean, state of the art fitness center they also provide a place for the youth to come and practice in the batting cages. I have been given a gift and I hope that I can stand as an example of what a great gym will do for a person who wants to change. Thank You to all of the staff at Wildwood.

Magic In A Jar

One pill makes you larger
And one pill makes you small
And the ones that mother gives you
Don't do anything at all
Go ask Alice
When she's ten feet tall


I am sure that most of us have tried many different kinds of vitamins and weight loss supplements to help achieve our weight loss goals. Currently I am taking a handful of supplements that are recommended by many health/nutrition experts. Before I list them I want to say that nothing can substitute mother nature and good ol' hard work. With that being said I also want to add that it will require lots of variety and color on your dinner plate. You might ask "So why supplement then?" The more processed the food item is the less vitamins and minerals it contains. We are in a world where time is everything and the less time we have to spend preparing meals the better. Our food chain does not exist as in the past. It may come from hundreds if not thousands of miles away and contain GMOs, pesticides, hormones, and a slue of other things and even lowered nutritional content. On to the list of what I feel are the best supplement for me. These were also part of the Perricone Prescription.

Fish Oil - The name says it all. Omega 3 fatty acids are crucial in so many of the bodies functions including metabolism. I take (6) 1000mg capsules daily

Alpha Lapoic Acid
CoQ10
L-Carnitine
L-Glutamine
Astaxanthan
Maitake SX Fraction D
Chromium Picolinate
Borage Oil (GLA)

Lost Without You

Wow it has been a long time since my last post. Many changes are taking place with my body. I recently had my first weigh in and measure and although my weight only dropped 7 pounds I was happy to learn that I lost 6 inches off my hips and several more off the rest of my body. It has not been an easy road thus far, I struggle daily to eat healthy and maintain a proper caloric intake while dealing with tobacco cravings, carb cravings, and the occasional urge to down a bottle of stolis'. During my Guru sessions I seem to be able to go longer and have increased my strength and overall stamina. In an effort to lower the number on the scale I went back to an old favorite, the Perricone Prescription. It entails a diet high in omega fatty acids, fresh vegetables and fruit, a few choice supplements and abstinence of sugar and all things white, including white flour, white potatoes, white rice, white pasta, or anything that is starchy. I stuck to this diet 2 years ago and had great success, lately I feel like robbing the dunken donuts and drowning myself in sweet coffee and crullers. What I have come to realize is that when I go to extremes and deprive myself of certain foods my body fights back and with brute force releases all sorts of chemicals that tell me I need carbohydrates. The weight sure does come off a lot faster when I restrict all things glycemic however I end up feeling miserable and cranky. I started having oatmeal a couple of times a week and allow my self a whole grain low calorie high fiber bread on the other days. I usually consume these in the morning or afternoon to gain much needed energy for my workouts. Do I miss those luscious white flour carbs that call out to me like a two faced banker crying for a bailout, of course deep down I know what the best choices are.I recommend seeking advice from a nutritionist and certified personal trainer before beginning any weight loss program. Your success rate will be much greater. Next time lets talk Vegas Baby!

Up In Smoke

"I don't want to gain any weight!"It is probably the most popular excuse used for not quitting. I am living proof that it is just that, an excuse. I know that it is not possible for everyone to have their own Guru but turning off the television and going for a brisk walk does not cost anything. In the past I turned to food to fill the void when quitting, I know now that if I embrace healthy food choices and many forms of exercise I can quit for good and continue to lose weight. My Guru keeps me sweating, he pushes me to the next level and for that I am ever grateful. During one of my workouts I seemed to have lost my breath and was having a hard time, I quickly dismissed myself and went into the bathroom to recover. Once I sat down for a minute and controlled the air coming in, I regained normal air flow. I have never suffered from asthma but may have experienced a small glimpse into what it feels like. A mixture of fear and panic swept over me that day and it has strengthened my resolve to quit for good. Smoking has left its mark on my body, in time I hope to erase all of the damage. I refuse to let my fitness fantasies go up in smoke. Many of my friends and family continue to smoke, I hope that I serve as an inspiration to all of them to break this nasty habit for good. In the words of K.D. Lang "Love Is Like A Cigarette"

What is love
You called it heaven above
Star that shine in the night
A bird that sings in its flight
A flower that blooms in the spring
There's no such thing

Love's like a cigarette
You know you had my heart aglow
Between your fingertips
And just like a cigarette
I never knew the thrill of life
Until you touched my lips
Then just like a cigarette
Love seem to fade away and leave behind ashes of regret
And with a flick of your fingertips
It was easy for you to forget
Coz love is like a cigarette

Then just like a cigarette
Love seem to fade away and leave behind ashes of regret
And with a flick of your fingertips
It was easy for you to forget
Coz love is like a cigarette

My Muscles Are Cannibals

According to my Guru I am burning approx 425 calories during my cardio workout, in addition I attend a group fitness class twice a week and do ab workouts at home. My daily caloric intake is around 1500 or less. I have noticed a slight increase in my appetite do to heavy exercise. My Guru informed me that being a little hungry is a good thing because my body will eat the stored fat cells to get what it needs. I love the thought of my body eating itself, of course in order to maintain a high metabolism you must have the proper intake in order to avoid going into starvation mode.

Which brings me to what I really want to talk about. My favorite lo calorie highly nutritious top ten foods to include in any diet.

Before I get to the list I just want to let all of you know that I am making great progress so far. I stepped on the scale after working out yesterday to discover 5 pounds were missing! I floated home even more determined to reach my ultimate goal. My muscles must have been very hungry! Now back to the list.

1. Flax Meal - I put it in oatmeal, muffins, yogurt, and even as a substitute for bread crumbs.

2. Beans - They are rich in Protein and fiber, and pack a nice punch when it comes to dense nutrient rich calories. .

3. Flatout brand Light Flat bread - It is only 90 calories, with 9g of Fiber and 9g Protein

4. Nickles Light Multigrain bread - Only 35 calories a slice and 1.5g Fiber, 1.5g Protein

5. Laughing Cow Light Cheese - 35 Calories per wedge

6. Ground Turkey - Very low in fat and calories and is very versatile. Makes great chili

7. Josephs Flax & Oat Organic Lavash Bread - Only 100 calories for a 6x12" square, it makes a great pizza crust. I like to brush it with olive oil and sprinkle it with herbs and bake it for a few minutes.

8. Fresh Mozzarella - This popular cheese is low in fat and calories and has approximately 6g protein. Great with tomatoes and a little balsamic vinegar

9. Sweet Potatoes - They have a low GI factor and are a good source of vitamins and minerals

10. Salad Greens - I eat salad everyday and have a fetish over making my own dressings. I prefer organic gourmet varieties that have a combination of lettuces and herbs. I love to add grilled chicken or fish to my salad.

I hope that all who read this will get inspired to try some of the items listed, and enjoy what nature intended! Starting next week I will do double workouts, get measured for the first time and come closer to realizing my fitness fantasy.

The Svengali Worked His Magic

A wonderful almost magical thing is taking place in my body. I woke this morning to discover that my PJs were a little looser and I seemed more uplifted if you will. I will light a candle, and do some crunches to honor my Guru! Yesterday afternoon the magic spell was implemented and calculating measurements were taken. I was happy to learn that I am eating all of the right foods, my genetic code is superb, and this journey will last for about 10 weeks and take every ounce of dedication to succeed. Last night I went to my first group fitness class with two other ladies who are veterans in the fitness world. The Guru had me sweating, panting, burning, hurting, and in general feeling really good. My lungs were sore form that workout, all those years of smoking being scrubbed from my cilia. Cravings for cigarettes creep up on me still, however after almost needing an oxygen mask after exercise I don't see the appeal anymore. Ask me that after a few martinis or glasses of wine and who knows. So for now I am going to buckle down and work like a soldier, avoid alcohol like the plague and have visions of a yellow polka dot bikini in my dreams! I will weight myself this coming Monday, wish me luck. For the next entry I want to share some of my favorite healthy foods.

Vitamins For My Ears

Motivation will take on many forms while trying to get in shape.. For me music is what gets my heart rate up. I plug in and zone out to deep acid electronica, or some booty shaking Hip/Hop.
My husband experiences this same euphoria while driving and often hits the gas as a reflex.
There is something special about music when your natural inclination is to match the BPM.
When the beats get heavy and the tempo is speeding up I push myself harder and up the intensity.

I browse iTunes, and some obscure music sites for the newest editions to my collection. One of my favorite ways to discover new music is to listen to world music broadcast' either in podcast format or public radio shows like World Cafe. I find that expanding my borders beyond the states has opened my ears to a whole new dimension. Music has powerful influences over our moods and attitudes. Emotions are intensified and can bring forth ancient memories with just one line of a song. I can pin point exact moments in time through music. If I had to plug my headphones into the screen while on the elliptical and hear about news or what ever I may barely break a sweat but give me something fast paced and exciting and I am off to the moon. The last thing I do before I leave for the gym is make sure I have my ipod and headphones. It's that important! I highly recommend music as a powerful tool to take your workouts to the next level.

In my next entry, I want to discuss weight gain and/or loss and what are reasonable expectations for the first few months.

If I Ate More Comfort Food, I wouldn't Have To Shoot Anyone!

"As I ate the oysters with their strong taste of the sea and their faint metallic taste that the cold white wine washed away, leaving only the sea taste and the succulent texture, and as I drank their cold liquid from each shell and washed it down with the crisp taste of the wine, I lost the empty feeling and began to be happy and to make plans" Hemingway described it beautifully in A Moveable Feast. The fact is comfort food is just that, food that comforts and gives respite after a hard day. It fills the pot holes that life leaves in our souls. There is nothing quit like a bowl of creamy tomato soup and a warm gooey grilled cheese sandwich to sooth away our troubles. However when we replace love for food it can have a devastating outcome. All of us need to turn to our favorites once in a while. It is my wish to learn how to enjoy natures bounty with good intentions and in moderation. Joy can be found in the simplest things if we are open to the experience. I took my love for food to the ultimate level and became a chef, these skills have contributed to losses and gains on the scale. Tomorrow I will meet with the Guru and learn how to find balance and harmony on my dinner plate. May the Dharma in your dish be what you need! I leave you with a few of my favorite foodie quotes


High-tech tomatoes. Mysterious milk. Supersquash. Are we supposed to eat this stuff? Or is it going to eat us? ~Annita Manning

We think fast food is equivalent to pornography, nutritionally speaking. ~Steve Elbert

Vegetables are a must on a diet. I suggest carrot cake, zucchini bread, and pumpkin pie. ~Jim Davis

Red meat is not bad for you. Now blue-green meat, that’s bad for you! ~Tommy Smothers

As a child my family's menu consisted of two choices: take it or leave it. ~Buddy Hackett

If only it was as easy to banish hunger by rubbing the belly as it is to masturbate. ~Diogenes the Cynic

Skinniest Bitch

Did I mention that I am recently smoke free, $&%(@*%#()U%!!!!!! There I feel better. Managing your weight and breaking the nicotine habit is a daunting task. I vow to staple my lips shut and run around outside until the staples freeze and my brain is numb. Yesterday my status was elevated to that of "Super Bitch." Hungry for no reason, sore beyond belief, moody like a punished teenager, and crowned queen of mean by my husband. Every girl has her title. How does one go about calming the inner fires and put a cork on the erupting volcano? Exercise! It is without a doubt the one thing that will induce those good loving chemicals and bring all of your hopes and fears into a clear rational perspective. As I see it I have lived in this twinky shell for long enough and if it means that my family and friends will have to tip toe around like they are walking on pringles so be it. Of course, I have not told them yet.

Lets get back to those good loving chemicals, studies show that exercise can lift bouts of minor depression and improve your overall outlook. If exercise is so good for us why do we avoid it like the plague? Perhaps because of fear. Fear of pain be it physical or emotional, fear of failure, or even fear of commitment.
I decided to step out of my comfort zone and try on a new lifestyle, am I afraid of course. It is hard enough to put on something as thin as spandex and parade around a gym full of fit people. If I bend over too much my fat rolls escape from their hiding palces. Yuck! Nobody wants to imagine three ass cheeks and two stomachs! I turn on my music and enter the zone. In the zone I don't care who is fit or fat or staring. In the end I win! More on the motivation of music next time. Until then put on your spandex and face your fears!

Burn Baby Burn

I woke up this morning to discover that my legs were crushed during the night and my upper body had been put through the spin cycle of our washing machine.No pain no gain, feel the burn, I will repeat my mantra over and over as I make my way to the kitchen for a cup of the best dam coffee ever compliments of Hypno. I hear my guru's promise to "Pump Me Up" ringing in my ears. I shall never wear clothes again, why cover up perfection. No more hiding behind large earrings and great shoes. I wonder how nudist look on the elliptical? Some may wonder why I decided to title my blog After the Burn, Let's discuss it shall we.

There is a metabolic furnace in all of us and according to my guru when you exercise to the point of near death and exert all of your large muscle groups you achieve something known as after burn. This is refereed to as EPOC - Exercise Post-Oxygen Consumption. Translation, burning calories after your workout is completed. The idea of burning calories after a workout is awsome. All forms of physical activity contribute to after burn, it is the intensity that will determine how much and for how long the after burn last. I want to chronicle not only what happens to my physical self during these death matches but also what is happening with my spirit after the burn. Well it is time to hit the gym for an hour of cardio, ouch! Until next time may the burn be with you!

A Body, A Girl, A Project

We all have fitness fantasies, a body electric pumped with muscles, deep cuts and tight abs. A girl can dream right? I have lived in this body for almost 40 years and have lost myself under bags of chips and bowls of cream only to drag myself out and discover that if I die today I would take up more space in the coffin than necessary. As a society we are drawn to food, it fills us with comfort and soothes the weary soul like Mother's milk. I have had a personal relationship with the kitchen stove since my teens, I come from a long line of Domestic Goddesses. My journey started as a young child peeling potatoes at my Mothers side. I grew up tall and skeletal and ate whatever whenever. It was not until my mid twenties that my frame widened and my soul wilted.

My ideal weight was 145 when I first met my husband. I quickly added 10 pounds and as the years went by that 145 turned into almost 200. When I look into the mirror 50 pounds seems like a lot to lose, ultimately I lost myself under all that fat. I begin this journey with a sense of hope and renewed faith, my husband gave me a gym membership for Christmas. I have been working out 4-5 days a week and trying to lift some weights 2 of those days. I did not really get serious with my diet again until about a week ago. I have actually gained 3 pounds since I started exercising. This morning I met my fitness guru for the first kick ass session that left me exhausted, sweaty, breathing like an asthmatic and ready to do it again soon. He recruited me for his new fitness project. During the next Sixty days I will train with him twice a week and receive sound nutritional advice and meal planning and a once in a lifetime chance to change my life forever. Did I mention that I also quit smoking, gasping for air has a funny way of opening your eyes and mind to a better healthier life. Wish me luck on this road to fitness, I will need it.