Let me start by making a statement that MAYBE everyone wasn't aware of:
I'm a girl
Shocker, I know. I looked like a boy until I was roughly 15 years old, but yes, I am a girl. Which inevitably means that mother nature hates me and each month one week out of every four is shark week(and I don't mean discovery channel shark week from last week). During shark week you can expect to see the women in your life to partake in some or all of the following acts:
*Lay on the floor and cry
*Talk about how fat she feels
*Show you her fat
*Say that nothing in her closet looks good (This happens anyways but it's worse during this week)
*Cry at nothing
*Absolutely sob at emotional movies
*Scream at you, 10 seconds after she was laughing with you
*Think you hate her if you say the word 'no'
*Complain about how much she does in life, and how you do nothing (even if you do a lot)
*Throw things
*Think every person in life is out to get her
*Have headaches
*And let's go ahead and add cry a little more
And IF, you're one of the lucky, lucky men in the world, the woman in your life is not only on an emotional roller coaster one week out of every four but the week BEFORE shark week is just as bad, if not worse.
Now to add some TMI to this blog, I would like to tell you that Ross gets to be one of the lucky 2 out of 4 weeks guy, because I am an emotional wreck during the week before and the week of. To cut it short and get to the point, last week was my week before. The post that I made was in the state of all of the emotions listed above.
Growing up, I know my parents did not EVER body shame me. The worst thing that ever happened to me was that my dad asked me if I wanted to order a large t-shirt for soccer when I really wore a medium... Gosh dad. The body shaming didn't begin until 6th grade. Girls are MEAN. I mean they will say anything to make them feel the power surging. Especially middle school and high school girls. If someone was mad at you they took the lowest blow possible. For me, the low blow was my weight.
Have you ever heard that you are most like the 7 people you spend the most time around? Even though it wasn't what I wanted to be like, I began body shaming myself because others were body shaming me. For some reason it makes you feel better when you're body shaming yourself along with them.
Watching some of my favorite little girls grow into young teens has made me realize that this was terrible. I never want them to have to go to school and get body shamed or made fun of for things that I think they are perfect for. As girls it's like we are trained to be vicious animals and weight is our #1 thing to target people for. Middle school to high school, high school to college, and college to the big girl world. All girls do it, all girls are guilty, even me.
Even if you don't do it to others, you probably do it to yourself. Do you look in the mirror every morning and tell yourself how perfect you are? Or do you look straight at your perceived flaws? Find your flaws is body shaming, and instead of finding our flaws, we should learn to love our flaws. Believe it or not our flaws are what makes us unique. It's what makes me look nothing like you, and vice versa. We should all appreciate those flaws.
A year into my journey and I have lost a total of 30 pounds and 10 inches off of my waist. I used to wear a size 16-18 and I am now getting closer to swimming in a size 11-12. My body fat percentage in the beginning was 58.4% and as of this morning it is 32.4%. I forget to stop and think about how amazing that is. I get told daily how great I look and I need to tell myself that daily. I have changed myself for the better and even if I am not at my goals I need to learn to appreciate the places that I have been and where I am now.
Remember to take the time to stop and appreciate you for you. Even on shark week try to remind yourself that everything is going to be okay.
A weight loss journey doesn't happen in 2 months. It truly is a life change. When they say life it means you are willing to change everything you do and make it your habits for the rest of your life. Don't give up when you don't see results. And don't be like me and freak out when you gain some weight back. Everyone has told me that maintaining can be WAY harder than actually losing. So keep your head up and picture the future. Set long term goals, and short term goals. Then go out and destroy them!
XOXO,
Audrey
Showing posts with label Weight Loss. Show all posts
Showing posts with label Weight Loss. Show all posts
Monday, July 13, 2015
Thursday, February 19, 2015
Can You Taste It?
Every single day I say, "today I will write my blog". All of the sudden it's 9:30 PM and the day went way too quickly for being my only day off this week...
However, here I am to write my blog! I want to keep up with my trusty followers because this blog is what has kept me going more than anything in the journey. Knowing that if I give up all eyes are on me and I made it publically known.
Being a Beachbody coach has proven to be one of the greatest choices I could have made for myself at this point in life. For the sole reason of, I love seeing others success. I see someone who has asked me for help in the past and now they are the newest success story. I see people say, "this is exactly what I needed right now" when they get added to one of our challenge groups.
Since I've become a coach it has inspired me to really continue to push myself past my limits because I want to show others that if I can do it then they can most definitely do it. When I eat I began to slow down and enjoy the taste of every bite instead of choking it down and getting on with my day. I listen to my taste buds, my stomach, and my mind.
Have you ever eaten a carrot and tried to describe what it tastes like?
Let me try it for you:
Crunchy, slightly grainy, hard to chew, feels like eating an uncooked potatoe. Uhhhhhhhh
I got nothing else. But do you want to know one thing I did think about while eating it? I appreciate that crunch. I gave up potatoe chips when I started all of this and that crunch of a carrot gives my mind the crunch that it wants. Do carrots taste like chips? No. But they trick your mind.
I think a lot of things that we eat are to serve our mind not what our stomach actually wants. Can you actually taste the things you're eating? Do you eat because it's time or do you eat because you're hungry? Tomorrow I want you to slow your meal down and as you eat each thing try to describe the taste to yourself. Appreciate the nutrients you're getting from the food and enjoy the taste. Don't eat so fast that you can't remember an hour later what you had for lunch, savor every bite.
As of this morning I am down 37 pounds! 37!!!! I'm pretty sure I'm a rock star. ☺️
XOXO,
Audrey
Ready to take the plunge into your own fitness journey? Start with one of my favorite Beachbody products by following this link: http://www.beachbodycoach.com/audwhee
Create your own account and start your journey today!
However, here I am to write my blog! I want to keep up with my trusty followers because this blog is what has kept me going more than anything in the journey. Knowing that if I give up all eyes are on me and I made it publically known.
Being a Beachbody coach has proven to be one of the greatest choices I could have made for myself at this point in life. For the sole reason of, I love seeing others success. I see someone who has asked me for help in the past and now they are the newest success story. I see people say, "this is exactly what I needed right now" when they get added to one of our challenge groups.
Since I've become a coach it has inspired me to really continue to push myself past my limits because I want to show others that if I can do it then they can most definitely do it. When I eat I began to slow down and enjoy the taste of every bite instead of choking it down and getting on with my day. I listen to my taste buds, my stomach, and my mind.
Have you ever eaten a carrot and tried to describe what it tastes like?
Let me try it for you:
Crunchy, slightly grainy, hard to chew, feels like eating an uncooked potatoe. Uhhhhhhhh
I got nothing else. But do you want to know one thing I did think about while eating it? I appreciate that crunch. I gave up potatoe chips when I started all of this and that crunch of a carrot gives my mind the crunch that it wants. Do carrots taste like chips? No. But they trick your mind.
I think a lot of things that we eat are to serve our mind not what our stomach actually wants. Can you actually taste the things you're eating? Do you eat because it's time or do you eat because you're hungry? Tomorrow I want you to slow your meal down and as you eat each thing try to describe the taste to yourself. Appreciate the nutrients you're getting from the food and enjoy the taste. Don't eat so fast that you can't remember an hour later what you had for lunch, savor every bite.
As of this morning I am down 37 pounds! 37!!!! I'm pretty sure I'm a rock star. ☺️
XOXO,
Audrey
Ready to take the plunge into your own fitness journey? Start with one of my favorite Beachbody products by following this link: http://www.beachbodycoach.com/audwhee
Create your own account and start your journey today!
Wednesday, February 4, 2015
Coach Audrey
Every day I say, "Today I will write my blog."....
Next thing I know 9:45 PM has rolled around when it feels like I blinked and it was just 9:45 AM. Time flies past me each and every day with the blink of an eye... But guess what, I still get my workouts in.
Something I have learned about myself is that if I don't workout it's basically like me when I get no sleep, which means I'm a mean growly witch... If I don't get my workout in I am full of regret, I am full of hate, and I am ready to attack the next person who looks at me wrong. It's basically like hormones to the max, but all because I didn't workout!
Do you know why I know this about myself? Because I have learned. I have listened to my body for 7 months now and I have learned what I should and shouldn't do (for the most part). What makes me sick. What makes me mad. What makes me sad. What makes me cry. It's a funny thing, health and nutrition. While working out is actually the most tiring part of your day it actually helps you get to know yourself and your body! CRAZY!
This past week I made the decision to become a Team Beachbody coach. I am sure you have all met one person who is doing Insanity or P90x or at least heard of some of the other products. Some of them are offered as classes at most gyms. I didn't become a Team Beachbody coach to push products on others or to make money, I did it because I want to help YOU. I want to see you drop 35 pounds like I have so that I can look at you and say, "I coached that incredible human".... I want to be the person that you message on Facebook each time you've had a bad day, or each time you feel like you ate more sweets than you should have and need a pep talk. I want to be your shoulder to cry on, your person to talk to, and most importantly your coach towards success.
I know, I know.... You're all thinking, "Why would I let HER coach me when she hasn't even met her own goals yet?"
Well, here is the answer. Do you want to go to the gym and be intimidated by your muscular coach who has never known what fat looked like a day in their life? Or would you like someone who spent most of their life being known as the fat girl, and did something about it? Would you like to feel ashamed by your coach only likes people who lift a lot? Or be encouraged by your coach who can workout on the same level as you? Would you like your coach to be trying to gain weight by building muscle? Or would you like your coach to be a woman working hard every single day of her life to lose fat and tone her muscles to lengthen her life and make herself, and you, better?
I know which one I would choose!
I'm not an expert. I hate science so I will never get a college degree in things like this, and you may be someone who would never trust me. THAT IS FINE. I am trying to be the person who I was taught to be.. The girl who helps people in need despite who they are, where they came from, what their past looks like, etc.. I am the girl that just wants to see someone smile from the nice things I have done for them.
My last few weeks have been a roller coaster. I start the week thinking "THIS is going to be my week." "I am going to do PIYO every morning and I'm going to lift every night." If you're not a morning person like me you know it's easier said than done, getting up at 5:45 AM. I lift hard Monday through Thursday and then I fall onto a lazy train for the weekend and hate myself for it Sunday night. But I'm learning from it and adjusting my schedule as I go.
I struggle every single day. I work in a bakery for goodness sakes. I get offered more sweets than a normal person each and every single day of my life. It's hard for me to have self control and I often give in and taste test things. It's not about how many times you fall down, It's about how many times you get back up. Weight loss is a physically and mentally tough battle to put yourself through. Without someone by your side, cheering you on for every .1 pound lost and ever tear shed, it's hard. Even with that person it's hard. Do you know why? I'll give you three reasons:
1. Life tugs you in 90 different directions DAILY.
2. Stress and addictions. (Once the stress kicks in the addictions of sweets and junk food are close to follow)
3. You're changing. Everything about you is changing. Every morning when you look in the mirror, you're a new person. That isn't always easy to accept.
Despite these three things and every other obstacle that tries to get in my way, I keep going because,
I am Coach Audrey.
XOXO,
Audrey
Stay strong.
Ask me questions. (About anything!)
Vent to me, I swear I won't tell anyone (maybe Ross but he wont tell).
Eat Healthy foods for EVERY meal.
Be consistent. Consistency is key.
I'm not the type of person to tell everyone I love them, because I think those are strong words, but I really do love all of my followers. Each and every one of you has kept me going on this journey and for that you should consider yourself worth of starting your own journey. Let me help you on your journey by starting a workout program that you can do in the comfort of your own home! Beachbody isn't a product that is going to give you supplements to lose the weight, it comes from your hard work, sweat, and tears. Whenever you're ready to make the commitment, contact me and we will get you started on your own journey!
Next thing I know 9:45 PM has rolled around when it feels like I blinked and it was just 9:45 AM. Time flies past me each and every day with the blink of an eye... But guess what, I still get my workouts in.
Something I have learned about myself is that if I don't workout it's basically like me when I get no sleep, which means I'm a mean growly witch... If I don't get my workout in I am full of regret, I am full of hate, and I am ready to attack the next person who looks at me wrong. It's basically like hormones to the max, but all because I didn't workout!
Do you know why I know this about myself? Because I have learned. I have listened to my body for 7 months now and I have learned what I should and shouldn't do (for the most part). What makes me sick. What makes me mad. What makes me sad. What makes me cry. It's a funny thing, health and nutrition. While working out is actually the most tiring part of your day it actually helps you get to know yourself and your body! CRAZY!
This past week I made the decision to become a Team Beachbody coach. I am sure you have all met one person who is doing Insanity or P90x or at least heard of some of the other products. Some of them are offered as classes at most gyms. I didn't become a Team Beachbody coach to push products on others or to make money, I did it because I want to help YOU. I want to see you drop 35 pounds like I have so that I can look at you and say, "I coached that incredible human".... I want to be the person that you message on Facebook each time you've had a bad day, or each time you feel like you ate more sweets than you should have and need a pep talk. I want to be your shoulder to cry on, your person to talk to, and most importantly your coach towards success.I know, I know.... You're all thinking, "Why would I let HER coach me when she hasn't even met her own goals yet?"
Well, here is the answer. Do you want to go to the gym and be intimidated by your muscular coach who has never known what fat looked like a day in their life? Or would you like someone who spent most of their life being known as the fat girl, and did something about it? Would you like to feel ashamed by your coach only likes people who lift a lot? Or be encouraged by your coach who can workout on the same level as you? Would you like your coach to be trying to gain weight by building muscle? Or would you like your coach to be a woman working hard every single day of her life to lose fat and tone her muscles to lengthen her life and make herself, and you, better?
I know which one I would choose!
I'm not an expert. I hate science so I will never get a college degree in things like this, and you may be someone who would never trust me. THAT IS FINE. I am trying to be the person who I was taught to be.. The girl who helps people in need despite who they are, where they came from, what their past looks like, etc.. I am the girl that just wants to see someone smile from the nice things I have done for them.
I struggle every single day. I work in a bakery for goodness sakes. I get offered more sweets than a normal person each and every single day of my life. It's hard for me to have self control and I often give in and taste test things. It's not about how many times you fall down, It's about how many times you get back up. Weight loss is a physically and mentally tough battle to put yourself through. Without someone by your side, cheering you on for every .1 pound lost and ever tear shed, it's hard. Even with that person it's hard. Do you know why? I'll give you three reasons:
1. Life tugs you in 90 different directions DAILY.
2. Stress and addictions. (Once the stress kicks in the addictions of sweets and junk food are close to follow)
3. You're changing. Everything about you is changing. Every morning when you look in the mirror, you're a new person. That isn't always easy to accept.
Despite these three things and every other obstacle that tries to get in my way, I keep going because,
I am Coach Audrey.
XOXO,
Audrey
Stay strong.
Ask me questions. (About anything!)
Vent to me, I swear I won't tell anyone (maybe Ross but he wont tell).
Eat Healthy foods for EVERY meal.
Be consistent. Consistency is key.
I'm not the type of person to tell everyone I love them, because I think those are strong words, but I really do love all of my followers. Each and every one of you has kept me going on this journey and for that you should consider yourself worth of starting your own journey. Let me help you on your journey by starting a workout program that you can do in the comfort of your own home! Beachbody isn't a product that is going to give you supplements to lose the weight, it comes from your hard work, sweat, and tears. Whenever you're ready to make the commitment, contact me and we will get you started on your own journey!
Saturday, January 24, 2015
I Feel Like I'm Failing
The thought crossed my mind today... And every day this last week. Do you know what thought that was? It's the one that got me in trouble last time I lost weight.... and then gained it all back.
"can I quit yet"......
Defeat. I felt defeat. I feel like this last week my brain won't listen to me. I'm eating crappy I'm chowing down on foods I shouldn't... Today I ate my first bag of candy since this all started. I am a candy ADDICT. All things candy, get me. My dream job is being a candy tester for Wonka... That is if I didn't have goals that were more worth it than that...
I can't stop eating junk food. I love food, I love trying new foods, everything. However, these foods make me want to cry. I am becoming depressed and sad because I can't stop eating the bad foods. Something has triggered in my brain and that trigger is dangerous. I just want to lay in bed, I haven't worked out for 2 days, carbs seem to be my best friend.. The list just keeps going.
Why do we get to this point in our weight loss journey where we feel like nothing works? I've been at a standstill with my weight for 3 months now and I actually just gained 5 back and feel like crap. I gained 5 back while working out in the morning and at night and eating by following the 21 day fix. I feel hopeless. I feel the way I felt when I didn't want to lose weight before. I felt like I was stuck at my weight and never going to change.
Tips anyone?
Encouragement?
Help?
Kind words?
I hope you know that this isn't the point where I will give up and it isn't where you should give up if this happens to you either. Collect yourself and start again. Don't throw in all of your hard work and give it up now. Keep at it. Consistency is key and these falls are what is going to help you perfect your health.
I'll keep telling myself I can do this, if you do too.
XOXO,
Audrey
"can I quit yet"......
Defeat. I felt defeat. I feel like this last week my brain won't listen to me. I'm eating crappy I'm chowing down on foods I shouldn't... Today I ate my first bag of candy since this all started. I am a candy ADDICT. All things candy, get me. My dream job is being a candy tester for Wonka... That is if I didn't have goals that were more worth it than that...
I can't stop eating junk food. I love food, I love trying new foods, everything. However, these foods make me want to cry. I am becoming depressed and sad because I can't stop eating the bad foods. Something has triggered in my brain and that trigger is dangerous. I just want to lay in bed, I haven't worked out for 2 days, carbs seem to be my best friend.. The list just keeps going.
Why do we get to this point in our weight loss journey where we feel like nothing works? I've been at a standstill with my weight for 3 months now and I actually just gained 5 back and feel like crap. I gained 5 back while working out in the morning and at night and eating by following the 21 day fix. I feel hopeless. I feel the way I felt when I didn't want to lose weight before. I felt like I was stuck at my weight and never going to change.
Tips anyone?
Encouragement?
Help?
Kind words?
I hope you know that this isn't the point where I will give up and it isn't where you should give up if this happens to you either. Collect yourself and start again. Don't throw in all of your hard work and give it up now. Keep at it. Consistency is key and these falls are what is going to help you perfect your health.
I'll keep telling myself I can do this, if you do too.
XOXO,
Audrey
Wednesday, January 14, 2015
I'm A Foodie
I'm 23ish weeks into this journey and 25 pounds down! This seems like a slow journey but I want it to go slow. In a super weird, I need a psychiatrist, kind of way this journey is like watching a baby grow. You're excited to see what their future holds, what they will look like, how they will talk, etc... But you don't want them to stop being a baby. This journey is like that to me. I'm excited about what my outcome will be and what I'll look like, what people will say, how I will feel... But. I don't ever want to go through this journey from the beginning again. This is the last time I get to feel these feelings and endure the ride for what it is. Also, we have all heard that if it comes off slow it's more likely to stay off permanently, rather than a quick fix.I hope you can all see through the screen and realize that I'm just a person. I'm a person who used to cry myself to sleep every night because I was unhappy with my body. I'm a person who hated looking in the mirror in fear of hating myself more. I'm a person who wouldn't undress in front of others in fear of them commenting on my body. I'm a person who used to be scared of dress clothes because they showed my flaws. I'm a person who wouldn't go out in public because I thought I was ugly.... There are no magic pills, no liquid diets, no 7 hours of exercising each day, no surgery... There is sweat, tears, laughter, and love put into my health each and every day. Is every day perfect? HA! No! I am a foodie! I'm the girl that loves to try new foods, loves to eat a home cooked meal, loves sweets to the moon and back... I am the girl with the fat girl eating habits. Habits that I'm working hard each day to change.
Do you know how long it takes to break a habit? It could take YEARS! I work towards breaking it one day at a time and if I trip I keep going because I know it's worth it. For example. I have been eating 100% clean for 17 days today. But yesterday I was an endless pit! I couldn't stop eating, I couldn't get full, I was just straight starving! So you know what I did? I ate, and ate, and ate. BUT I learned! I ate healthy foods that I wouldn't regret later and I figured out why I was so hungry! I went to bed at 6:15 last night because I was so tired. It's proven that if you don't get enough sleep your body craves carbs.. My body was talking to me!
I wrote in my very first blog that I was meant to be in the kitchen and that I truly loved it. Cooking and baking is what I'm meant to do. God lead me to a bakery and gave me a job. At first I thought he was punishing me but he was showing me how great my self control could be while doing what I love. He showed me that I can learn to cook, and make it good for me.This journey is easier to get discouraged on than anything else. But I don't want you to be discouraged. I want you to remind yourself that you are only human and that you can get past the obstacle! I started one of my last 2 semesters of college this week and it is going to be my hardest yet.. I was bummed and upset but now I'm ready for the challenge. Sit down, breath, and tell yourself you can handle this challenge and you will take it down.
I triple dog dare you to post this picture to your facebook wall and see how many people are ready to push you for a challenge. My likes were at 105 and my comments were at 43.. and I can happily say that I did them all.
XOXO, Audrey
Wednesday, January 7, 2015
Click HERE to Begin a New You!!
While I was stalking people on Instagram, my hobby, I ran across another girl who went on a fitness journey and read through some of her posts. I'm good at stalking so beware. ;) One of her posts was a picture of the treadmill screen and she had burned 926 calories in an hour on the treadmill. Someone posted "HOW DID YOU DO THIS!?" and she wrote, "Turn your incline up to the highest setting and walk for an hour! Turn a good show on and the time flies!"
Put the incline on high, she said...... walk for an hour, she said.. Time flies, she said......HOLY FREAKIN COW I'm pretty sure I am not going to have movement in my legs in the morning. Make that tonight. I think one just fell off tonight.. OUCH. On top of my leg falling off I sweat enough to fill up a gallon zip lock baggie, I'm sure of it. However, I felt major satisfaction when I walked out of that gym and felt like I truly gave it 100%.
Today I reached a weight that I am almost sure that I haven't seen on the scale since maybe 6th grade. I made it into the 170's and I couldn't stop smiling all day. Do you have any idea what it feels like to have small success like that? I could not wipe the smile off of my face all day because I feel like I truly have control over my own health. It's an empowering feeling!
I have to give partial credit to my 170's to my change in eating plans. It's hard to be strong in both exercise and in the kitchen. I have the exercise down and figured out but the eating was hard for me. I had all of the materials to help me make a good eating plan and help me stick to it but I was putting it off. I was making the excuse too much of "I workout, so I can eat this cookie, they counter balance". Instead I need to plan my day around planned cheats to make sure I still get the nutrients instead of my lapse of self control. Sunday I sat down and made my grocery list to last me each meal the whole week and did some meal prep once I got home. I started following the beach body 21 day fix eating plan.
I don't follow the Beachbody workout portion of the 21 day fix, I only follow the eating portion (aka I didn't pay for it through Beachbody, neither do you). The key is to workout at least 30 minutes each day because that is what the workout video would be if you used it. 30 minutes of workouts and eating healthy will pay off eventually! Most people see results within 5 days! 5 days people!
What is the 21 day fix you ask?
The 21 day fix Is accompanied with 6 color coated food groups. Green is veggies, Purple is fruits, Yellow is good carbs, Blue is healthy fats, Orange is dressings and seeds, and Red is proteins!
To begin you have to do a small math equation. You take your weight X 11. Then add 400 (for any workout you may do). Then Subtract 750.
EX: Mine is 178 X 11 + 400 - 750 = 1608
There are 4 groups which you may fall
1,200 - 1,499
1,500 - 1,799
1,800 - 2,099
2,100 - 2,300
No matter where you fall, do not be discouraged! This eating plan will give you the nutrients your body needs and help you lose the weight quicker!
Once you figure out where you fit into the groups you will then know how many foods from each colored category you are allowed per day.
From here you should make a grocery list from each category for the week. I plan 7 days in advance and make all of my meals in advance so I have no excuses. I know this sounds like a diet and may suck but it really isn't a diet. It is showing you how to have the nutrients in your diet that you really need. You will see a change within a few days of how good your body feels with the right nutrients!
The Green Container is 8 liquid ounces
The Red is 5 liquid ounces
The Purple is 8 liquid ounces (but most fruit is specified, so you won't need to measure)
The Yellow is 4 liquid ounces
The blue is 2 liquid ounces
The Orange is 1 liquid ounce
And then your teaspoon.
On top of eating correctly you should drink half of your body weight in water. For example: my body weight is 178 so I have to drink 89 oz of water each day.
If you have one bad meal or give into temptations don't throw the towel in for the day. Jen, a trainer off of the biggest loser says our minds can be a dangerous thing. We often get into the F*%k it mood when we eat one thing bad during our day. If you give into a cookie, learn from it and figure out what you were feeling when you gave in to help with next time. Don't say, "well, I already ate a cookie so now I can eat bad the rest of the day". This goes back to the 80/20 rule. Focus on each week being 80% healthy and 20% bad. If you do better than that AWESOME!
Want support and motivation? I am willing to make a Facebook group that is private for everyone to talk about their weight loss journey. From workouts, foods, struggles, successes, and good/bad days. If you are interested comment on this blog, message me on Facebook, or text me!
This week I began a new challenge myself. I have started the challenge package from Beachbody for PIYO. This is a mix between pilates and yoga and shakeology each day. I will be doing this for 90 days and keep you in on my results and progress! An important part of each persons weight loss journey is to make sure you are always challenging yourself.
A lot of people have been asking me for a workout for beginners. This is one of my favorite HIIT workouts that you can do at home with not a single piece of equipment. You can do as many as you can and push yourself a little harder each time. This will start you out slow and you can Youtube "Interval Training" workouts too to find more. https://www.youtube.com/watch?v=VhdXXqcoco0
I believe in each and every one of you and I know that you can start this new year as the old you and finish the new year as a new you. Believe in yourself and do this for yourself!
XOXO, Audrey
Put the incline on high, she said...... walk for an hour, she said.. Time flies, she said......HOLY FREAKIN COW I'm pretty sure I am not going to have movement in my legs in the morning. Make that tonight. I think one just fell off tonight.. OUCH. On top of my leg falling off I sweat enough to fill up a gallon zip lock baggie, I'm sure of it. However, I felt major satisfaction when I walked out of that gym and felt like I truly gave it 100%.
Today I reached a weight that I am almost sure that I haven't seen on the scale since maybe 6th grade. I made it into the 170's and I couldn't stop smiling all day. Do you have any idea what it feels like to have small success like that? I could not wipe the smile off of my face all day because I feel like I truly have control over my own health. It's an empowering feeling!
I have to give partial credit to my 170's to my change in eating plans. It's hard to be strong in both exercise and in the kitchen. I have the exercise down and figured out but the eating was hard for me. I had all of the materials to help me make a good eating plan and help me stick to it but I was putting it off. I was making the excuse too much of "I workout, so I can eat this cookie, they counter balance". Instead I need to plan my day around planned cheats to make sure I still get the nutrients instead of my lapse of self control. Sunday I sat down and made my grocery list to last me each meal the whole week and did some meal prep once I got home. I started following the beach body 21 day fix eating plan.
I don't follow the Beachbody workout portion of the 21 day fix, I only follow the eating portion (aka I didn't pay for it through Beachbody, neither do you). The key is to workout at least 30 minutes each day because that is what the workout video would be if you used it. 30 minutes of workouts and eating healthy will pay off eventually! Most people see results within 5 days! 5 days people!
What is the 21 day fix you ask?
To begin you have to do a small math equation. You take your weight X 11. Then add 400 (for any workout you may do). Then Subtract 750.
EX: Mine is 178 X 11 + 400 - 750 = 1608
There are 4 groups which you may fall
1,200 - 1,499
1,500 - 1,799
1,800 - 2,099
2,100 - 2,300
No matter where you fall, do not be discouraged! This eating plan will give you the nutrients your body needs and help you lose the weight quicker!
Once you figure out where you fit into the groups you will then know how many foods from each colored category you are allowed per day.
The Green Container is 8 liquid ounces
The Red is 5 liquid ounces
The Purple is 8 liquid ounces (but most fruit is specified, so you won't need to measure)
The Yellow is 4 liquid ounces
The blue is 2 liquid ounces
The Orange is 1 liquid ounce
And then your teaspoon.
On top of eating correctly you should drink half of your body weight in water. For example: my body weight is 178 so I have to drink 89 oz of water each day.
If you have one bad meal or give into temptations don't throw the towel in for the day. Jen, a trainer off of the biggest loser says our minds can be a dangerous thing. We often get into the F*%k it mood when we eat one thing bad during our day. If you give into a cookie, learn from it and figure out what you were feeling when you gave in to help with next time. Don't say, "well, I already ate a cookie so now I can eat bad the rest of the day". This goes back to the 80/20 rule. Focus on each week being 80% healthy and 20% bad. If you do better than that AWESOME!
Want support and motivation? I am willing to make a Facebook group that is private for everyone to talk about their weight loss journey. From workouts, foods, struggles, successes, and good/bad days. If you are interested comment on this blog, message me on Facebook, or text me!
This week I began a new challenge myself. I have started the challenge package from Beachbody for PIYO. This is a mix between pilates and yoga and shakeology each day. I will be doing this for 90 days and keep you in on my results and progress! An important part of each persons weight loss journey is to make sure you are always challenging yourself.
A lot of people have been asking me for a workout for beginners. This is one of my favorite HIIT workouts that you can do at home with not a single piece of equipment. You can do as many as you can and push yourself a little harder each time. This will start you out slow and you can Youtube "Interval Training" workouts too to find more. https://www.youtube.com/watch?v=VhdXXqcoco0
I believe in each and every one of you and I know that you can start this new year as the old you and finish the new year as a new you. Believe in yourself and do this for yourself!
XOXO, Audrey
Saturday, December 27, 2014
I work with one of THOSE people...
If there was one category that I would place myself in, it would be hypocrite. I'm terrible at saying "you can't do that" and I turn around finding myself to be engaging in the act that I just shamed. I still do it anyways and think I'm above all else so.... I'm a hypocrite.
I still weigh 183 pounds,. One of my selfies won't end up on a health inspiration page. I do things wrong sometimes. I don't always know best. I haven't learned the 100% ins and outs of health and fitness. And biggest of all, I suck at the holidays.
Man oh man do I suck at the holidays. Mentally I kept tellinng myself I would NOT eat those sweets and that i would stick to the veggie tray, not the carbs... However, I have to admit that deep down I had it planned to cheat and enjoy my holiday and jump back on the band wagon after the holidays were over. That's horrible! This mindset sucked my motivation dry and made me miserable! I have breakouts on my face. I cry during the day because I feel fat and I am crazy unhappy! Why on earth do I continually do this to myself when I KNOW exactly how it makes me feel. Maybe some day I will learn.
I purchased a year membership at the local gym (so I now I a year membership at 2 gyms.. Yes I am stupid). I bought an exercise ball, a medicine ball, and a set of 8 lb weights to add to my elliptical in the basement to begin my own home workout area and I am set to purchase PIYO the beach body program tonight. This girl, is ready for a challenge! I am going to challenge myself and pish past my limits to reach the goal that I have worked towards. I refuse to give up now and you shouldn't give up either. Don't make this a New Years resolution to get as many likes as you can on facebook make it a goal with determination from within!
On the subject of the title of this blog... If you aren't familiar with one of THOSE people you will be after I point this out. It's one of those things that has driven me nuts since the day I began to lose weight. When you're on a weight loss journey you want to talk about it, show it off, brag about your weight loss, swap healthy recipes, share your favorite workouts, etc.. It's such a great feeling to find that person that you relate to on every level and have all the health and fitness things in common! .... Then you have the opposites. Example:
Me: "I ate an apple, green beans, and grilled chicken for lunch!"
Them: "that's way too healthy and you aren't getting enough carbs! If you're running you need carbs!"
Me: "what are you eating for lunch"
Them: "French fries and fried chicken"
note*** they weigh 115 pounds and never gain a pound
THAT is on of THOSE people. They also proceed with telling you that you are ruining your metabolism by training the way that you are and BLAH. BLAH. Blah.
I know I'm not a fitness guru but I have lost my 20 pounds in a very healthy way and I plan to continue with my diet and exercise the way that I started. So back off naturally skinny girls. I love you all but I am large and I don't plan to eat like I want to be large forever. If I follow your diet, I will be forever overweight. Therefore, I will follow mine.
Last blog I discussed emotional issues with your weight loss, if we never face these, you will struggle in your weight loss. You have to pinpoint why you gained this weight to begin with and why you eat with your emotions. If you don't pin point this now, you never will. Every time this comes back to haunt you, you will go back to your old ways. I have done it, probably 10 times.
Research your emotional eating problems, start this journey from deep within, and know your stuff. Don't let the outside world get to you. Stick to your diet. When you drop the pounds, they will realize that you're doing what is right for you.
Please please please everyone take a chance with health and fitness and just see what it has to offer you. Don't break promises to yourself and don't be the person that says you're going to the gym but finds excuses. Become a new person this year. A new you, a better you, a stronger you.
Remember I'm here for YOU just like you're here for me.
XOXO, Audrey
I still weigh 183 pounds,. One of my selfies won't end up on a health inspiration page. I do things wrong sometimes. I don't always know best. I haven't learned the 100% ins and outs of health and fitness. And biggest of all, I suck at the holidays.
Man oh man do I suck at the holidays. Mentally I kept tellinng myself I would NOT eat those sweets and that i would stick to the veggie tray, not the carbs... However, I have to admit that deep down I had it planned to cheat and enjoy my holiday and jump back on the band wagon after the holidays were over. That's horrible! This mindset sucked my motivation dry and made me miserable! I have breakouts on my face. I cry during the day because I feel fat and I am crazy unhappy! Why on earth do I continually do this to myself when I KNOW exactly how it makes me feel. Maybe some day I will learn.
I purchased a year membership at the local gym (so I now I a year membership at 2 gyms.. Yes I am stupid). I bought an exercise ball, a medicine ball, and a set of 8 lb weights to add to my elliptical in the basement to begin my own home workout area and I am set to purchase PIYO the beach body program tonight. This girl, is ready for a challenge! I am going to challenge myself and pish past my limits to reach the goal that I have worked towards. I refuse to give up now and you shouldn't give up either. Don't make this a New Years resolution to get as many likes as you can on facebook make it a goal with determination from within!
On the subject of the title of this blog... If you aren't familiar with one of THOSE people you will be after I point this out. It's one of those things that has driven me nuts since the day I began to lose weight. When you're on a weight loss journey you want to talk about it, show it off, brag about your weight loss, swap healthy recipes, share your favorite workouts, etc.. It's such a great feeling to find that person that you relate to on every level and have all the health and fitness things in common! .... Then you have the opposites. Example:
Me: "I ate an apple, green beans, and grilled chicken for lunch!"
Them: "that's way too healthy and you aren't getting enough carbs! If you're running you need carbs!"
Me: "what are you eating for lunch"
Them: "French fries and fried chicken"
note*** they weigh 115 pounds and never gain a pound
THAT is on of THOSE people. They also proceed with telling you that you are ruining your metabolism by training the way that you are and BLAH. BLAH. Blah.
I know I'm not a fitness guru but I have lost my 20 pounds in a very healthy way and I plan to continue with my diet and exercise the way that I started. So back off naturally skinny girls. I love you all but I am large and I don't plan to eat like I want to be large forever. If I follow your diet, I will be forever overweight. Therefore, I will follow mine.
Last blog I discussed emotional issues with your weight loss, if we never face these, you will struggle in your weight loss. You have to pinpoint why you gained this weight to begin with and why you eat with your emotions. If you don't pin point this now, you never will. Every time this comes back to haunt you, you will go back to your old ways. I have done it, probably 10 times.
Research your emotional eating problems, start this journey from deep within, and know your stuff. Don't let the outside world get to you. Stick to your diet. When you drop the pounds, they will realize that you're doing what is right for you.
Please please please everyone take a chance with health and fitness and just see what it has to offer you. Don't break promises to yourself and don't be the person that says you're going to the gym but finds excuses. Become a new person this year. A new you, a better you, a stronger you.
Remember I'm here for YOU just like you're here for me.
XOXO, Audrey
Tuesday, December 9, 2014
I'm On Top of the World
This week has just been incredible. I mean on top of a mountain feeling the wind through my hair, incredible. (I've never been on a mountain but its everything I could only hope it would feel like). I finished my junior year of college with a double major and have yet to go completely insane.... yet. I got to a goal in my weight loss that I once thought to never be attainable, IVE LOST 20 POUNDS, and it's only Tuesday. Let's address one subject at a time.
20 pounds..... OMG! Are you sure that scale is right? Where did it go!? Where was it at before now!? I'm super woman! I'm amazing! AHHH. My brain wont stop running in circles because of how excited I am! I shed a few happy tears yesterday when I stepped on the scale. My entire workout, each time I thought I couldn't go further, I told myself that 180 looked good on me and that I WOULD meet my goals before Christmas. Just so warm and fuzzy inside right now :))))))).
After this weekend and week I have now sent my weight loss tips and tricks document to 27 people. How cool is that!? To those people, and to all other people. I want to make you an offer. I have gym memberships in Maryville, Bedford, and Shenandoah and I would like to help you become acquainted with your gym. If you don't have a membership yet we can each pay a one time fee to go in and workout together. This way, you don't have to approach the gym alone on your first trip and when you go your second time, you will know what to do on your own and look confident doing it! I am on Christmas break until January 12 and can make most nights work if you give me an advanced notice!
The reason that I want to offer going to the gym with people is not to benefit me in any way but to help each of you. I can send you my documents a thousand times and ask you over Facebook how you are doing with your weight loss but it isn't going to conquer your fear of the gym. If I take you to the gym and show you how everything works, we can come up with workouts that will work for you together and you can go on your own confidently each day from there on out. Everyone needs a slight push to get things started. My push was my sister going to the gym with me and being curious and getting me away from just the treadmills. So, message me, comment, or come in contact with me in some way and we will make a time work!
I was added to a group on Facebook full of incredible women also on their Weight Loss journey. On this site we discuss clean eating, post sweaty selfies from our workouts, vent about our terrible day, brag about our successes, cheer each other on, and SO much more. This group, along with my blog, is what keeps holding me accountable for my workouts, eating, and weight loss. I see other people getting their butt off the couch and working out, so why can't I? I see everyone losing weight and gaining muscle just by working out, so why can't I? I see motivation that sometimes I lose focus of. I am beyond thankful for this group and all that it has offered me. Most of all, I see these things and ask myself, why can't I?. This is what you should ask yourself each day.
I am walking living breathing proof that being "bigger boned" is not a good enough excuse. You deserve better than being bigger boned. I don't care if you are happily in a relationship, happily single, or happily binge drinking every night, you deserve to look good because you want to look good. I may not be petite or tiny but I am making my body fit my physique properly. I have come to terms with my past weight and that is how I am battling and becoming who I want to be.
If you are just starting your weight loss journey I would like you to sit down and write the answers in a journal to a few questions.
1. When you eat, do you eat because you are hungry, bored, or emotional?
2. When you look at yourself in the mirror, what do you see. Describe yourself.
3. Now look at yourself in the mirror and describe yourself in all POSITIVE terms.
4. When you dream about what you want to look like, what is the weight you would like to be? Is this a healthy weight for you?
5. Imagine yourself at your goal weight..Write a statement that you want to hear others say about you when you walk into a room after you have lost that weight.
Next week I will address each of these questions. The beginning to losing weight is determining what your emotional factors into life are that caused you to gain that weight. The way that you look at yourself means everything.
I believe in you. I believe in everyone. I fully believe that each person has the ability to achieve their weight loss goal if they set their mind to it. So wake up tomorrow determined to change your life for the better!
XOXO, Audrey
After this weekend and week I have now sent my weight loss tips and tricks document to 27 people. How cool is that!? To those people, and to all other people. I want to make you an offer. I have gym memberships in Maryville, Bedford, and Shenandoah and I would like to help you become acquainted with your gym. If you don't have a membership yet we can each pay a one time fee to go in and workout together. This way, you don't have to approach the gym alone on your first trip and when you go your second time, you will know what to do on your own and look confident doing it! I am on Christmas break until January 12 and can make most nights work if you give me an advanced notice! The reason that I want to offer going to the gym with people is not to benefit me in any way but to help each of you. I can send you my documents a thousand times and ask you over Facebook how you are doing with your weight loss but it isn't going to conquer your fear of the gym. If I take you to the gym and show you how everything works, we can come up with workouts that will work for you together and you can go on your own confidently each day from there on out. Everyone needs a slight push to get things started. My push was my sister going to the gym with me and being curious and getting me away from just the treadmills. So, message me, comment, or come in contact with me in some way and we will make a time work!I am walking living breathing proof that being "bigger boned" is not a good enough excuse. You deserve better than being bigger boned. I don't care if you are happily in a relationship, happily single, or happily binge drinking every night, you deserve to look good because you want to look good. I may not be petite or tiny but I am making my body fit my physique properly. I have come to terms with my past weight and that is how I am battling and becoming who I want to be. If you are just starting your weight loss journey I would like you to sit down and write the answers in a journal to a few questions.
1. When you eat, do you eat because you are hungry, bored, or emotional? 2. When you look at yourself in the mirror, what do you see. Describe yourself.
3. Now look at yourself in the mirror and describe yourself in all POSITIVE terms.
4. When you dream about what you want to look like, what is the weight you would like to be? Is this a healthy weight for you?
5. Imagine yourself at your goal weight..Write a statement that you want to hear others say about you when you walk into a room after you have lost that weight.
Next week I will address each of these questions. The beginning to losing weight is determining what your emotional factors into life are that caused you to gain that weight. The way that you look at yourself means everything. I believe in you. I believe in everyone. I fully believe that each person has the ability to achieve their weight loss goal if they set their mind to it. So wake up tomorrow determined to change your life for the better!
XOXO, Audrey
Wednesday, November 12, 2014
The Same 2 Pounds
Hey Followers! Remember me!?
I think I've lost myself a little within the last 2 weeks. I decided to switch jobs and take on more responsiblity in life. I got a job that is in a bakery. Yep, you read that right, a bakery. Where they make sugary snacks all day long, carb filled bread, and get to decorate cakes with loads of frosting. AKA temptation, temptation, temptation........
Starting this new job meant giving my 2 weeks at the last job. So this week is week 2 and I have been working both positions. This results in 12 hour work days and homework somewhere in there. Lots and lots of driving. The driving isn't the part that is scary, it's trying to stay in control over my own diet and exercise.
I have been fluctuating between 187 lbs and 185 lbs. It can be anywhere in between. Nowhere over, nowhere below. These have been the same 2 pounds that I have been losing for 3 weeks now. This sucks. I can honestly say that this really sucks. However, it's my own fault and I am 100% aware. I don't have time to workout (not an excuse I know), I don't have a gym to workout at, and by the time my 12 hour shift is over of being on my feet the entire time, I do not even want to workout. My food and eating has been crap. I have not been as good as I should be and I feel like a giant failure. I need to get my mindset back and get ready to WOW people at Thanksgiving and Christmas. I don't want to be the girl who loses the weight just to gain it back. I don't want to be that person!
The same 2 pounds is upsetting because I know I'm better than that. I know I can do better than this and that I owe myself more than this. Have you fallen off the wagon and need a hand back on? Let me be your hand! Let's get thin for Thanksgiving by eating clean and working out when we can! Let's WOW our families.
I have started a weird obsession of taking a sweaty selfie after or during each of my workouts. It's a way of proving to myself that I'm actually sweating and changing each day. Here is a peek at my selfies! Now you can show me yours! :)
I think I've lost myself a little within the last 2 weeks. I decided to switch jobs and take on more responsiblity in life. I got a job that is in a bakery. Yep, you read that right, a bakery. Where they make sugary snacks all day long, carb filled bread, and get to decorate cakes with loads of frosting. AKA temptation, temptation, temptation........
Starting this new job meant giving my 2 weeks at the last job. So this week is week 2 and I have been working both positions. This results in 12 hour work days and homework somewhere in there. Lots and lots of driving. The driving isn't the part that is scary, it's trying to stay in control over my own diet and exercise.
The same 2 pounds is upsetting because I know I'm better than that. I know I can do better than this and that I owe myself more than this. Have you fallen off the wagon and need a hand back on? Let me be your hand! Let's get thin for Thanksgiving by eating clean and working out when we can! Let's WOW our families.
I have started a weird obsession of taking a sweaty selfie after or during each of my workouts. It's a way of proving to myself that I'm actually sweating and changing each day. Here is a peek at my selfies! Now you can show me yours! :)
Keep On Keepin' On!!!
XOXO, Audrey
Wednesday, October 29, 2014
Ghost, Goblins, and...... Sugar
I've struggled to figure out what to write about this week. So much has been going on but not with my health and fitness.
Coming up on 4 weeks ago I started feeling really sick. I was having headaches and constantly tired. I didn't get out of bed for the entire week for more than 6 hours a day. I ended up in the emergency room feeling like crud and they told me nothing showed up and nothing was wrong. My headaches then continued for 2 more weeks to the point where I would trap myself in a dark room and cry trying to get the pain to go away. I went to see an ear nose and throat specialist because I was told allergies may be the problem. Despite my requests he didn't give me an allergy test, just 3 shots and 5 medications. I was on these medications for 10 days. Upon finishing them on the 10th day (last thursday) I started feeling very ill and fatigued. That night I started feeling my headaches come back. I had visitors come from 9 and a half hours away so I couldn't let it get to me, I kept going strong. Saturday night it became unbearable. Ross gives me head massages when I have a headache, which is about the closest thing to relief that I get. On top of the headaches I started having a sore throat. This has been the longest 4 weeks of my life and I have never wanted to be not sick more in my life. I was referred to a Neurologist and will be making an appointment to see one soon.
With this 4 week sickness my motivation has been flushed down the toilet. I was on a medication called prednisone. If you've ever been on this, you know that it makes you feel like you are hungry 24/7. I was becoming depressed this last week because I didn't have the energy to workout. When I tried to workout I couldn't push myself too hard because I would nearly pass out.
I started to become depressed. I didn't want to do anything but sleep eat and cry. Not to mention the fact that my homework tends to pile up when I ignore it. Then on top of it I felt like I had gained every pound back that I had lost. At weigh in on Tuesday.. I had actually lost more weight..... I jumped on the scale and wanted to scream IS THIS A JOKE!?!?!?! But, I guess I can't complain! Maintaining your weight loss is part of this journey as well!
I have had many good things happen since I last blogged! My boyfriend bought a new 2015 Chevy Silverado. This was something that he has been looking forward to for a long time now and it was great to see such a huge smile on his face. He is proud of the hard work that he does to be able to do something like this. This was our first big purchase as a couple and it makes me excited for the rest of our life together!
I have began to enjoy running. I started a training program to help me attempt to prepare for possibly running a half marathon this coming summer. It has always been an item on my bucket list it's just not going to be an easy one! I am looking for a partner as well if anyone is interested! If I don't do a half marathon I at least want to sign up for as many 5K races as I can this summer and try to do as many as possible. That would be equally as fun!
Most of all, I have learned that my mind is going to say no a thousand times before my body. I have school, work, and weight loss to worry about in life so my brain is going to think it needs to tap out and just sit around every once in a while. I have to keep pushing myself past my limits to get better and better. As I looked in the mirror this morning and talked to my boyfriend it hit me. NEVER in my adult life have I weighed 186 lbs and been able to maintain that. The last time I weighed 186 I was in 8th grade! I have to be happy about what I have achieved and know that I can continue to improve AFTER I focus on improving my health. I have to put myself first and stay focused on what I can do, not what I can't.
Halloween is right around the corner which means sugar temptations right and left. I was showed a picture the other day that will make you think every single time you have a bowl of candy in front of you and I'll bet that you don't touch a piece. I do encourage you to enjoy the holiday though! Take a break from everything else in life and dress up. Have a little fun with it!
But remember,
XOXO,
Audrey
P.S. I posted on my facebook that I have created a PDF file of some of my favorite workouts and also a list of tips and tricks on how I got started with my weight loss and also continued instead of giving up. I would LOVE to share this with anyone that is interested. If you are you can comment on this blog, PM me on facebook, or contact me in any way with an email and I will get it to you as soon as possible! I am NOT an expert but I have lost 14 pounds and would love to help you get started on your own journey as well!
Coming up on 4 weeks ago I started feeling really sick. I was having headaches and constantly tired. I didn't get out of bed for the entire week for more than 6 hours a day. I ended up in the emergency room feeling like crud and they told me nothing showed up and nothing was wrong. My headaches then continued for 2 more weeks to the point where I would trap myself in a dark room and cry trying to get the pain to go away. I went to see an ear nose and throat specialist because I was told allergies may be the problem. Despite my requests he didn't give me an allergy test, just 3 shots and 5 medications. I was on these medications for 10 days. Upon finishing them on the 10th day (last thursday) I started feeling very ill and fatigued. That night I started feeling my headaches come back. I had visitors come from 9 and a half hours away so I couldn't let it get to me, I kept going strong. Saturday night it became unbearable. Ross gives me head massages when I have a headache, which is about the closest thing to relief that I get. On top of the headaches I started having a sore throat. This has been the longest 4 weeks of my life and I have never wanted to be not sick more in my life. I was referred to a Neurologist and will be making an appointment to see one soon.
With this 4 week sickness my motivation has been flushed down the toilet. I was on a medication called prednisone. If you've ever been on this, you know that it makes you feel like you are hungry 24/7. I was becoming depressed this last week because I didn't have the energy to workout. When I tried to workout I couldn't push myself too hard because I would nearly pass out.
I started to become depressed. I didn't want to do anything but sleep eat and cry. Not to mention the fact that my homework tends to pile up when I ignore it. Then on top of it I felt like I had gained every pound back that I had lost. At weigh in on Tuesday.. I had actually lost more weight..... I jumped on the scale and wanted to scream IS THIS A JOKE!?!?!?! But, I guess I can't complain! Maintaining your weight loss is part of this journey as well!
I have began to enjoy running. I started a training program to help me attempt to prepare for possibly running a half marathon this coming summer. It has always been an item on my bucket list it's just not going to be an easy one! I am looking for a partner as well if anyone is interested! If I don't do a half marathon I at least want to sign up for as many 5K races as I can this summer and try to do as many as possible. That would be equally as fun!
Most of all, I have learned that my mind is going to say no a thousand times before my body. I have school, work, and weight loss to worry about in life so my brain is going to think it needs to tap out and just sit around every once in a while. I have to keep pushing myself past my limits to get better and better. As I looked in the mirror this morning and talked to my boyfriend it hit me. NEVER in my adult life have I weighed 186 lbs and been able to maintain that. The last time I weighed 186 I was in 8th grade! I have to be happy about what I have achieved and know that I can continue to improve AFTER I focus on improving my health. I have to put myself first and stay focused on what I can do, not what I can't.
Halloween is right around the corner which means sugar temptations right and left. I was showed a picture the other day that will make you think every single time you have a bowl of candy in front of you and I'll bet that you don't touch a piece. I do encourage you to enjoy the holiday though! Take a break from everything else in life and dress up. Have a little fun with it!
But remember,
XOXO,
Audrey
P.S. I posted on my facebook that I have created a PDF file of some of my favorite workouts and also a list of tips and tricks on how I got started with my weight loss and also continued instead of giving up. I would LOVE to share this with anyone that is interested. If you are you can comment on this blog, PM me on facebook, or contact me in any way with an email and I will get it to you as soon as possible! I am NOT an expert but I have lost 14 pounds and would love to help you get started on your own journey as well!
Sunday, October 19, 2014
Off Week
Have you ever seen those posts on Facebook that say, "Truth is!"... Well here it is, "Truth is, I have a ton of homework that I could be doing and tests I could be studying for but instead I'm writing this blog."
This last week was stress week for me. I had midterms this week with tests Monday morning, 2 tests and a project on Wednesday, and a test on Thursday. On top of that I had a doctors appointment Tuesday to hopefully figure out where these headaches that are taking over are coming from. Wednesday I attended a funeral, Thursday I worked all morning, and Friday I attended my brothers away football game after working all morning. Basically what it all comes down to, is that my week was completely insane. Besides my own wishes, I only made it to the gym once and down to the little home gym at my boyfriends twice. I set myself back a little bit but the important thing is that I didn't give up everything.
Working out has unfortunately been put on the back burner for the week so that I can focus on my school work. I have been eating as healthy as I can so that I don't gain weight just maintain for the week. However, I feel like I have wasted all of my run training that I have been doing. Just means I have to work hard after this week is over with no more excuses! Life goes on!
This week I want to give you all some workouts and easy recipes to enjoy for this amazingly gorgeous fall season.
Last week I mentioned Tara Roach and I want to let you all know that she is a BEAST. She has gone through her own battles in life and came out on top with an incredibly muscular body to show for it. (This picture was in no way taken by me nor do I own it.) Tara has been kind enough to start sending me some of her workouts that I would like to share with you. Any moves that you don't know what they are, just Google them or Youtube them and chances are you will find a demonstration.
Squat/Leg Day: (very very intense)
Warm up: Goblet Squats 4 X 15
4 X 12 Box Squats
4 X 12 Front Squats on Smith Machine
4 X 15 Leg Extensions
4 X 15 Jump Squats with Dumbbell
12, 12, 10, 10, 8, 8 Natural Glut and Hammy
4 X 20 Walking Weighted Lunges
4 X 12 Leg Curl HEAVY
4 X 20 Each Leg Bulgarian Squat
4 X 15 Pistol Squats
4 X 12 Wide Stance Squat HEAVY
4 X 12 Curtsey Lunges
4 X 12 Close Stance Squat HEAVY
4 X 30 (BURN OUT) Jumping Switch Lunges
45 Minute Treadmill Workout (for beginners): MY ALL TIME FAVORITE
0:00-5:00 1.0 incline 3.0mph
5:00-10:00 1.0 3.5
10:00-12:00 1.0 5.5
12:00-16:00 1.0 3.5
16:00-18:00 1.0 5.5
18:00-22:00 1.0 3.5
22:00-24:00 1.0 5.8
24:00-26:00 1.0 3.5
26:00-28:00 1.0 5.8
28:00-30:00 1.0 3.5
30:00-32:00 1.0 5.8
32:00-36:00 1.0 3.5
36:00-38:00 1.0 5.5
38:00-40:00 1.0 3.5
40:00-45:00 1.0 3.0
Recipes:
If you know me at all you know that starving myself is NOT a part of my diet plan. I eat the calories that I need every day and I try to do it in the healthiest way possible. I am still learning as I'm sure many of you are but here are a few recipes to get you started! A sweet to help your fall sweet tooth, a veggie delight egg omelet for breakfast, and some health(ish) Chicken Parmesan. Enjoy these recipes and I hope you use them!
Weight Watchers Pumpkin Muffins
Ingredients:
1 can of Pumpkin
1 spice cake mix
1 cup of water
Directions:
1. Mix the 3 ingredients in a bowl. Note: Do not follow instructions on the back of the spice cake just dump it in with the pumpkin and water.
2. Preheat oven to 350 and bake for 15 minutes
3. Makes 24-27 muffins, ENJOY!
Egg White Veggie Delight
Ingredients:
1/4 cup egg whites
1/4 cup cheese
diced green, red, yellow, orange peppers of your choice
diced onions
diced ham
Directions:
1. Pour egg whites into a buttered or sprayed skillet on medium heat.
2. After egg whites have cooked most of the way through and begin to bubble add the onions, peppers, and ham.
3. Leave the omelet on medium heat to allow veggies to cook a bit.
4. Add cheese to inside and fold over.
5. Serve on a dish and ENJOY!
Skinny Chicken Parmesan
Ingredients:
2 chicken breasts
Egg whites
Chopped Crutons
Spaghetti Sauce
Mozzarella cheese
Whole wheat pasta (if you eat pasta, I don't)
Directions:
1. Preheat oven to 400 degrees.
2. Dip each chicken breast in egg whites and then in the chopped crutons and place on a greased pan.
3. Put the chicken in the oven for 15 minutes each side.
4. After the first 15 minutes, flip the chicken and start to cook the pasta and warm the sauce.
5. To cook the pasta: boil water, once boiling add noodles for approx 8 minutes.
6. To serve: Put pasta on the plate, add the breaded chicken breast, pour pasta over the chicken breast, and a small amount of fat free mozzarella cheese on top. ENJOY!
This week may have been an off week for my workouts but it was a great week to spend with friends and family and I survived one more midterm week of college. I say it every week and I'll say it a million times again but Ross is my rock. My everything. My person. My favorite thing to do every day. He's the best person that's ever walked into my life. I receive compliments on how great I look and how good I'm doing, and I just smile at Ross because I know it's his help and encouragement that has gotten me this far. Most of all I know that the reason for the smile on my face is because of him. I'm a lucky girl, a blessed girl, and I couldn't be happier with what adventure my life path is leading me on. Thanks for all of the kind words this week and the love of my blog that I get with each post! I hope others are seeing progress in their journey and are inspired by my actions in some way! Have a BLESSED week and get your fit on!
xoxo, Audrey
This last week was stress week for me. I had midterms this week with tests Monday morning, 2 tests and a project on Wednesday, and a test on Thursday. On top of that I had a doctors appointment Tuesday to hopefully figure out where these headaches that are taking over are coming from. Wednesday I attended a funeral, Thursday I worked all morning, and Friday I attended my brothers away football game after working all morning. Basically what it all comes down to, is that my week was completely insane. Besides my own wishes, I only made it to the gym once and down to the little home gym at my boyfriends twice. I set myself back a little bit but the important thing is that I didn't give up everything.Working out has unfortunately been put on the back burner for the week so that I can focus on my school work. I have been eating as healthy as I can so that I don't gain weight just maintain for the week. However, I feel like I have wasted all of my run training that I have been doing. Just means I have to work hard after this week is over with no more excuses! Life goes on!
This week I want to give you all some workouts and easy recipes to enjoy for this amazingly gorgeous fall season.
Squat/Leg Day: (very very intense)
Warm up: Goblet Squats 4 X 15
4 X 12 Box Squats
4 X 12 Front Squats on Smith Machine
4 X 15 Leg Extensions
4 X 15 Jump Squats with Dumbbell
12, 12, 10, 10, 8, 8 Natural Glut and Hammy
4 X 20 Walking Weighted Lunges
4 X 12 Leg Curl HEAVY
4 X 20 Each Leg Bulgarian Squat
4 X 15 Pistol Squats
4 X 12 Wide Stance Squat HEAVY
4 X 12 Curtsey Lunges
4 X 12 Close Stance Squat HEAVY
4 X 30 (BURN OUT) Jumping Switch Lunges
45 Minute Treadmill Workout (for beginners): MY ALL TIME FAVORITE
0:00-5:00 1.0 incline 3.0mph
5:00-10:00 1.0 3.5
10:00-12:00 1.0 5.5
12:00-16:00 1.0 3.5
16:00-18:00 1.0 5.5
18:00-22:00 1.0 3.5
22:00-24:00 1.0 5.8
24:00-26:00 1.0 3.5
26:00-28:00 1.0 5.8
28:00-30:00 1.0 3.5
30:00-32:00 1.0 5.8
32:00-36:00 1.0 3.5
36:00-38:00 1.0 5.5
38:00-40:00 1.0 3.5
40:00-45:00 1.0 3.0
Recipes:
If you know me at all you know that starving myself is NOT a part of my diet plan. I eat the calories that I need every day and I try to do it in the healthiest way possible. I am still learning as I'm sure many of you are but here are a few recipes to get you started! A sweet to help your fall sweet tooth, a veggie delight egg omelet for breakfast, and some health(ish) Chicken Parmesan. Enjoy these recipes and I hope you use them!
Ingredients:
1 can of Pumpkin
1 spice cake mix
1 cup of water
Directions:
1. Mix the 3 ingredients in a bowl. Note: Do not follow instructions on the back of the spice cake just dump it in with the pumpkin and water.
2. Preheat oven to 350 and bake for 15 minutes
3. Makes 24-27 muffins, ENJOY!
Egg White Veggie Delight
Ingredients:
1/4 cup egg whites
1/4 cup cheese
diced green, red, yellow, orange peppers of your choice
diced onions
diced ham
Directions:
1. Pour egg whites into a buttered or sprayed skillet on medium heat.
2. After egg whites have cooked most of the way through and begin to bubble add the onions, peppers, and ham.
3. Leave the omelet on medium heat to allow veggies to cook a bit.
4. Add cheese to inside and fold over.
5. Serve on a dish and ENJOY!
Skinny Chicken Parmesan
Ingredients:
2 chicken breasts
Egg whites
Chopped Crutons
Spaghetti Sauce
Mozzarella cheese
Whole wheat pasta (if you eat pasta, I don't)
Directions:
1. Preheat oven to 400 degrees.
2. Dip each chicken breast in egg whites and then in the chopped crutons and place on a greased pan.
3. Put the chicken in the oven for 15 minutes each side.
4. After the first 15 minutes, flip the chicken and start to cook the pasta and warm the sauce.
5. To cook the pasta: boil water, once boiling add noodles for approx 8 minutes.
6. To serve: Put pasta on the plate, add the breaded chicken breast, pour pasta over the chicken breast, and a small amount of fat free mozzarella cheese on top. ENJOY!
xoxo, Audrey
Saturday, October 11, 2014
Cardio Is For The Birdies
Last week I posted a picture of my transformation, which brought up a lot of questions from others. Such as: What are your secrets? How are you doing it? What have you changed? How can you help ME?
Well guess what, I have answers for all of those!
What have you changed?
I have changed everything. From my eating habits, my sleeping habits, and my workout habits. I have changed it all. However, I didn't do it all in one day. I did it over time.
With my eating habits: I started one meal at a time. I started with breakfast and made it healthy every single day. Then when I was used to 1 I went to 2, then I went to 3 with a healthy snack. I made those meals each 4 hours apart. 8am(breakfast), 12 pm(lunch), 4pm (snack), 6pm (supper). I found that if I went longer than this without eating, I frequently over ate.
My sleeping habits: I started going to bed earlier instead of staying up all hours of the night and I started getting my butt out of bed in the mornings to workout.
My workout habits: I have tried to lose weight a thousand times plus and never get anywhere. Once I got used to eating at least 1 meal a day that was healthy I started working out as well. Something I had to understand was I have to work up to my max potential, not start there on week one. I was pushing myself too hard and I would give up because I didn't feel like i could do it. Start simple just like with the meals and work your way up. Even 30 minutes a day is amazing!
How are you doing it?
I have been trying to diet for years. Every time I thought that it was all about calorie restriction. However, it is SO much more than that. Calories need to be restricted BUT that doesn't mean cut them out period or eat less than your recommended daily value or to cut out the protein and the carbs that give you energy to keep going. You have to do some research and learn what each thing does for your body and how to control the numbers. What I tell everyone is that PROTEIN IS KEY! I truthfully believe that you have to get your max protein each day or you are only hurting yourself.
Also, I work out each and every day, with one rest day. You have to be dedicated to the change or it isn't going to happen. The excuses have to stop and become excuses for why you HAVE to go to the gym, not why you CANT go to the gym. It's all a mindset game. Weight loss comes with hard work in the kitchen and at the gym.
What is my secret?
Support. Support is my secret. I know that each week nobody depends on seeing my blog be posted but they are cheering me on when they read it. So many people are rooting for me and if I give up now I let down so many more people than myself. My secret is this blog and it holding me accountable. Each week I have nearly 200 readers. If I give up I give up on 200 people who are counting on me to prove the world wrong and to show everyone my strengths. Find your support, create your own blog, find a reason to keep going!
How can you help ME?
Ask me anything! Even if I don't know the answer, chances are I'm going to look it up. I can give you workouts even if they are workouts I have acquired from others when I asked. I can give you recipes, I can give you tips, I can give you tricks, I can drag your butt to the gym with me, I can hold you accountable by asking you weekly what you have done to make yourself better. I can do a lot for you, it just takes you asking me!
Outside of these questions I want to let you all know that weights are key! One time I worked out with my best friend before I began this journey and I was just going to bike. She looked at me with a serious face and said, "Oh no, Cardio is for the birdies. We are lifting weights today". She pushed me past my limits and made walking nearly impossible the next day. BUT I felt change in my body after just one time at the gym! The fact of the matter is that fat does not burn as many calories as muscle does. When you gain muscle you ramp up your metabolism, and you burn more calories. In other words, you're going to lose that weight quicker and that belly fat!
You can run or do your choice of cardio, I run 2 1/2 miles a day along with weight lifting, but don't forget to lift! With gaining more muscle you need more protein in your body. Did you know: the amount of protein you are supposed to consume per day is the muscle mass % that you have. For example I weight 186 lbs to date and my muscle mass % is 116.6. That means each day I have to consume approx 117 grams of protein to properly feed my muscles.
Lift weights and get your protein, see results.
I'll post again after the weekend with some awesome workouts that I have gotten from fitness guru, Tara Roach, that went through her own transformation and is now a muscle machine! Her workouts will kick your butt every time and make you feel like you truly did all that you could do.
I hope everyone has an amazing weekend and please be safe!
xoxo,
Audrey
Well guess what, I have answers for all of those!
What have you changed?
I have changed everything. From my eating habits, my sleeping habits, and my workout habits. I have changed it all. However, I didn't do it all in one day. I did it over time.
With my eating habits: I started one meal at a time. I started with breakfast and made it healthy every single day. Then when I was used to 1 I went to 2, then I went to 3 with a healthy snack. I made those meals each 4 hours apart. 8am(breakfast), 12 pm(lunch), 4pm (snack), 6pm (supper). I found that if I went longer than this without eating, I frequently over ate.
My sleeping habits: I started going to bed earlier instead of staying up all hours of the night and I started getting my butt out of bed in the mornings to workout.
My workout habits: I have tried to lose weight a thousand times plus and never get anywhere. Once I got used to eating at least 1 meal a day that was healthy I started working out as well. Something I had to understand was I have to work up to my max potential, not start there on week one. I was pushing myself too hard and I would give up because I didn't feel like i could do it. Start simple just like with the meals and work your way up. Even 30 minutes a day is amazing!
How are you doing it?
I have been trying to diet for years. Every time I thought that it was all about calorie restriction. However, it is SO much more than that. Calories need to be restricted BUT that doesn't mean cut them out period or eat less than your recommended daily value or to cut out the protein and the carbs that give you energy to keep going. You have to do some research and learn what each thing does for your body and how to control the numbers. What I tell everyone is that PROTEIN IS KEY! I truthfully believe that you have to get your max protein each day or you are only hurting yourself.
Also, I work out each and every day, with one rest day. You have to be dedicated to the change or it isn't going to happen. The excuses have to stop and become excuses for why you HAVE to go to the gym, not why you CANT go to the gym. It's all a mindset game. Weight loss comes with hard work in the kitchen and at the gym.
What is my secret?
Support. Support is my secret. I know that each week nobody depends on seeing my blog be posted but they are cheering me on when they read it. So many people are rooting for me and if I give up now I let down so many more people than myself. My secret is this blog and it holding me accountable. Each week I have nearly 200 readers. If I give up I give up on 200 people who are counting on me to prove the world wrong and to show everyone my strengths. Find your support, create your own blog, find a reason to keep going!
How can you help ME?
Ask me anything! Even if I don't know the answer, chances are I'm going to look it up. I can give you workouts even if they are workouts I have acquired from others when I asked. I can give you recipes, I can give you tips, I can give you tricks, I can drag your butt to the gym with me, I can hold you accountable by asking you weekly what you have done to make yourself better. I can do a lot for you, it just takes you asking me!
Outside of these questions I want to let you all know that weights are key! One time I worked out with my best friend before I began this journey and I was just going to bike. She looked at me with a serious face and said, "Oh no, Cardio is for the birdies. We are lifting weights today". She pushed me past my limits and made walking nearly impossible the next day. BUT I felt change in my body after just one time at the gym! The fact of the matter is that fat does not burn as many calories as muscle does. When you gain muscle you ramp up your metabolism, and you burn more calories. In other words, you're going to lose that weight quicker and that belly fat!
You can run or do your choice of cardio, I run 2 1/2 miles a day along with weight lifting, but don't forget to lift! With gaining more muscle you need more protein in your body. Did you know: the amount of protein you are supposed to consume per day is the muscle mass % that you have. For example I weight 186 lbs to date and my muscle mass % is 116.6. That means each day I have to consume approx 117 grams of protein to properly feed my muscles.
Lift weights and get your protein, see results.
I'll post again after the weekend with some awesome workouts that I have gotten from fitness guru, Tara Roach, that went through her own transformation and is now a muscle machine! Her workouts will kick your butt every time and make you feel like you truly did all that you could do.
I hope everyone has an amazing weekend and please be safe!
xoxo,
Audrey
Sunday, September 28, 2014
LATER HATERS!
Ever noticed that you can't smell a distinct smell in your own house, but in other peoples you can? I'm pretty sure that's about how my weight loss has gone. I know I can feel it in my actions, but I don't see it! When I say I don't see it, that doesn't mean that others haven't.
This week I attended a funeral visitation and the Bedford High School Homecoming activities. I received an abundance of compliments that I couldn't be happier about! I smiled ear to ear with every one and tried not to jump into the persons arms and tell them thank you! Then I take picture and actually LOOK at myself. Not just in the mirror but I study myself. Holy crap.... I really do look good!
I needed this change more than anything. I needed to be healthier for the sake of my present and for my future. I know I'm only 20 years old but I quite frequently think about my grandchildren.. and great grandchildren.. and so on. I want to be in their lives! I want to be up and moving and healthy to be apart of their lives! I want to wear my sons football jersey on homecoming and have it fit. I want to wear hip clothes so my daughter can like me that much more. I have goals for my future that give me a reason to lose weight. All very good reasons.
It took me years to come to terms with my body type. I have two amazingly beautiful older sisters who got blessed with gorgeous curves and size small t-shirts. When I was growing up, I would try to fit into all of their clothes. And when I say try, that means I succeeded. Even if the jeans took splitting the crotch out to wear them, I WAS going to wear them. Even if my muffin top was like an XL run over muffin... Yep, wore it..... I would try to fit into size medium dress shirts and so much more. One day I studied a picture of myself and I was like.... OMG what am I wearing? Why do I look like that? What was I thinking!? Lightbulb came on that day and that is where size large Audrey began. I was made fun of all through middle school and high school for being the chunky girl or any other name that people could call me. I was the girl with an awesome personality so the only thing they could spite me with was my weight. Why is it that girls have to be so self conscious about their weight from such a young age? Because some people like to be jerks.
I would like all of those jerks to take a nice look at me now... let their jaw drop really low... hear the words, "holy crap, she got hot"... and I'll keep walking because I know you couldn't accept me in my 6 size too small jeans 9 years ago... LATER HATERS!
This week I was starving. I wanted to eat EVERYTHING in sight. I even made the comment to my boyfriend, "I could eat a whole house right now" and his response was, "are you going to let the people get out first or.....". Yup, that's how my week went. I ate nearly a whole tube of pringles chips one night at midnight because I was so stressed out from homework. I still went to the gym every single day but I was eating a TON. I weigh in every Thursday and I was nearly scared to death to go step on that scale. But LOL because I gained 10% muscle mass compared to 2% last week and lost 2% body fat. Since my muscle mass was increasing, I needed more protein. Without protein I was just constantly hungry. It all came together pretty quickly and started to make sense. Not to mention I still lost weight. That my friends is why this is not a DIET because none of this involved dieting and I still became a healthier version of who I was last week.
This week was everything I needed and more and I couldn't thank each of you enough. You are the greatest support system a girl could ask for. Especially my best friend Sam who went on a long morning jog with me on Saturday. :) I love getting the comments and compliments that people give me because they truly give me motivation to continue! I hope you see what I am doing and give yourself some motivation to do it as well! Remember, we are in this together!
Hope everyone has a great week!
xoxo, Audrey
This week I attended a funeral visitation and the Bedford High School Homecoming activities. I received an abundance of compliments that I couldn't be happier about! I smiled ear to ear with every one and tried not to jump into the persons arms and tell them thank you! Then I take picture and actually LOOK at myself. Not just in the mirror but I study myself. Holy crap.... I really do look good!
I needed this change more than anything. I needed to be healthier for the sake of my present and for my future. I know I'm only 20 years old but I quite frequently think about my grandchildren.. and great grandchildren.. and so on. I want to be in their lives! I want to be up and moving and healthy to be apart of their lives! I want to wear my sons football jersey on homecoming and have it fit. I want to wear hip clothes so my daughter can like me that much more. I have goals for my future that give me a reason to lose weight. All very good reasons.It took me years to come to terms with my body type. I have two amazingly beautiful older sisters who got blessed with gorgeous curves and size small t-shirts. When I was growing up, I would try to fit into all of their clothes. And when I say try, that means I succeeded. Even if the jeans took splitting the crotch out to wear them, I WAS going to wear them. Even if my muffin top was like an XL run over muffin... Yep, wore it..... I would try to fit into size medium dress shirts and so much more. One day I studied a picture of myself and I was like.... OMG what am I wearing? Why do I look like that? What was I thinking!? Lightbulb came on that day and that is where size large Audrey began. I was made fun of all through middle school and high school for being the chunky girl or any other name that people could call me. I was the girl with an awesome personality so the only thing they could spite me with was my weight. Why is it that girls have to be so self conscious about their weight from such a young age? Because some people like to be jerks.
This week I was starving. I wanted to eat EVERYTHING in sight. I even made the comment to my boyfriend, "I could eat a whole house right now" and his response was, "are you going to let the people get out first or.....". Yup, that's how my week went. I ate nearly a whole tube of pringles chips one night at midnight because I was so stressed out from homework. I still went to the gym every single day but I was eating a TON. I weigh in every Thursday and I was nearly scared to death to go step on that scale. But LOL because I gained 10% muscle mass compared to 2% last week and lost 2% body fat. Since my muscle mass was increasing, I needed more protein. Without protein I was just constantly hungry. It all came together pretty quickly and started to make sense. Not to mention I still lost weight. That my friends is why this is not a DIET because none of this involved dieting and I still became a healthier version of who I was last week.
This week was everything I needed and more and I couldn't thank each of you enough. You are the greatest support system a girl could ask for. Especially my best friend Sam who went on a long morning jog with me on Saturday. :) I love getting the comments and compliments that people give me because they truly give me motivation to continue! I hope you see what I am doing and give yourself some motivation to do it as well! Remember, we are in this together!
Hope everyone has a great week!
xoxo, Audrey
Saturday, September 20, 2014
Here is YOUR Motivation
Finding a reason to get off the couch is the hardest part. Convincing yourself that the long haul of getting fit and healthy is difficult. BUT it is all worth it.
This week marked 30 days at the gym without a week day missed! I used to try to do Insanity for 30 days and could never make it. I could never push myself through that one day where I just didn't feel like doing much of anything. However, thanks to this blog, I have stayed 100% motivated and met one of my short term goals!
I often visit other peoples fitness blogs and seek their help because I am well aware that I don't know it all. I am the furthest from knowing it all. In this blog I want to supply you a few fitness tips of WHY you should take this journey yourself and why you can do it. Because you can.
21 Fitness Tips (most from other bloggers)
1. Don't force exercise, but start with being active every day. When you can show yourself how much better you feel just with getting up and moving, you will be more convinced to start doing more.
2. Keep a food journal, or use a food tracker app. When you can see everything that you have been eating, you may be able to spot your problem area of what you need to cut out of your diet most.
3. Thoughts are powerful; pay attention to yours. Calling yourself the fat kid and making yourself the butt of all jokes isn't going to get you to the gym. Talk about yourself in a positive manner, even if you're talking to yourself in the mirror.
4. Answer two questions: What story does your current body tell about you? What story do you want it to tell? Use this answer to motivate you and continue to motivate you every time you want to throw in the towel.
5. Find a form of exercise you enjoy. When you enjoy your workout, you are less likely to give up. When you hate your workout, you are more likely to skip days at the gym.
6. Keep in mind that striving for perfection usually leads to disappointment. Set reasonable goals. I know the VS models would be an ideal body, but they also don't eat and tan too much. Strive for a body that is healthy for you. This trip is about healthy, not skinny.
7. Don't diet. Switch the letters around and EDIT. Make this a lifestyle change and edit what you were previously doing. Eat healthier, workout, think positive. Don't cut out everything that you did before to become skinny.
8. Take a day off. Have a day of the week set up for you to relax. But remember #1, stay active every day. Even if it is cleaning the house, be up and moving.
9. Schedule a cheat meal. Write on your calendar that you can cheat on ONE meal every 7 to 10 days. This way you have something to reward yourself with for all of your healthy eating. Don't go overboard with this cheat but enjoy your meal.
10. Weigh yourself often to keep your weight at the top of your mind. Many people say not to do this but for me it keeps me on track. Even if I gained .3 pounds from yesterday I know I need to edit a bit more and eat healthier that day. I know how hard I need to workout and what to do/not to do.
11. Find your faithful support. Find the one person who will hold you accountable and give you high fives when you've done good, however they wont throw it in your face when things don't go 100% right.
12. Display your results. So your Facebook friend list might decrease a bit, but at least it is motivating you! Show your results, even if it is just a small result! Distance, calories, pounds, days at the gym, etc..
13. Schedule exercise like an appointment, or like work. You can't miss it, you can't be late, and you have to perform to the best of your abilities. When it is a scheduled event on your calendar you are less likely to cancel last minute or skip. This is part of MAKING TIME for your workout.
14. Celebrate small wins! Buy something for yourself, enjoy a night out, get a pedicure, etc.. but avoid rewarding yourself with food. Besides your #9 reward.
15. Don't beat yourself up. Even if you give in and eat a cheat food, don't beat yourself up and give up. Just keep moving forward. Nobody can be perfect 100% of the time. And if you are going to cheat just make sure you don't go overboard on eating your cheat food.
16. Never go more than 2 days without exercise. When you sit for 2 days, you think it's okay to sit for a third. Then a fourth. Then you fall off the wagon and have to start over. Nobody wants to start over.
17. Drink more water. Most adults need about 2 quarts of water each day. Are you getting your proper amount of water?
18. Read other success stories. This will give you motivation to keep going and show you what you can do! Doesn't it make you happy knowing that YOU could be the success story someone is reading someday?
19. Don't compare yourself to others, it only puts you in a negative mindset.
20. Take before and after pictures. I look at my before pictures all the time and it shows me why I should keep going. Not because I hate my body but because I have a goal!
21. At first they'll ask you why you're doing it. But later they'll ask you how you did it. Do not listen to the people who find it fun to make fun of people for eating healthy or for going to the gym. Chances are those people also sit on the couch and do nothing but drink and watch TV. There will be haters, there will be doubters, there will be non-believers, and then there will be you, proving them wrong.
I still struggle with a lot of these and have yet to get my mindset 100% where it needs to be. Just remember that just like the weight doesn't come off over night, your mindset doesn't change either. Convincing yourself that you don't need a candy bar at every gas station, or a piece of pizza once a week, or a pop 3 times a day, whatever your bad habits are, takes time. Just like picking up the good habits takes time. Anymore, the gym is my favorite time of the day. I often text my boyfriend and say, "Probably wont be able to make it to the gym today, no time" and then 30 minutes later I find myself texting him while laughing, "lol just kidding I would rather be at the gym than doing homework anyways". Make the gym your new favorite place.
Each day you travel down a road. That road is life and needs some taxpayers to repave it. There are potholes, bumps, bad grading, and SO much more. Just remember that you can always get past these obstacles. Without obstacles your road would be boring and straight with no challenges. You would fall asleep because the scenery never changes. Be thankful for the bumps and as so many that I know would say, "speed up and see if you can ramp it".
Reminder: If you can dream it, you can do it.
xoxo, Audrey
P.S. This week our community lost two amazing people to the nastiest sickness in the world, cancer. Each and every day we find ourselves asking God why he would take these two at such a young age, why he is punishing our community and those families. God claims the best people on earth to be his angels up in heaven and I truly believe that. Pray every day that those families can find a way to keep moving forward with their memories forever gracing them, and pray for every family in the world that has someone battling cancer. You are in my prayers Johnson and Spencer families. <3
This week marked 30 days at the gym without a week day missed! I used to try to do Insanity for 30 days and could never make it. I could never push myself through that one day where I just didn't feel like doing much of anything. However, thanks to this blog, I have stayed 100% motivated and met one of my short term goals!
I often visit other peoples fitness blogs and seek their help because I am well aware that I don't know it all. I am the furthest from knowing it all. In this blog I want to supply you a few fitness tips of WHY you should take this journey yourself and why you can do it. Because you can.
21 Fitness Tips (most from other bloggers)
1. Don't force exercise, but start with being active every day. When you can show yourself how much better you feel just with getting up and moving, you will be more convinced to start doing more.
2. Keep a food journal, or use a food tracker app. When you can see everything that you have been eating, you may be able to spot your problem area of what you need to cut out of your diet most.
3. Thoughts are powerful; pay attention to yours. Calling yourself the fat kid and making yourself the butt of all jokes isn't going to get you to the gym. Talk about yourself in a positive manner, even if you're talking to yourself in the mirror.
4. Answer two questions: What story does your current body tell about you? What story do you want it to tell? Use this answer to motivate you and continue to motivate you every time you want to throw in the towel.
5. Find a form of exercise you enjoy. When you enjoy your workout, you are less likely to give up. When you hate your workout, you are more likely to skip days at the gym.
6. Keep in mind that striving for perfection usually leads to disappointment. Set reasonable goals. I know the VS models would be an ideal body, but they also don't eat and tan too much. Strive for a body that is healthy for you. This trip is about healthy, not skinny.
7. Don't diet. Switch the letters around and EDIT. Make this a lifestyle change and edit what you were previously doing. Eat healthier, workout, think positive. Don't cut out everything that you did before to become skinny.
8. Take a day off. Have a day of the week set up for you to relax. But remember #1, stay active every day. Even if it is cleaning the house, be up and moving.
9. Schedule a cheat meal. Write on your calendar that you can cheat on ONE meal every 7 to 10 days. This way you have something to reward yourself with for all of your healthy eating. Don't go overboard with this cheat but enjoy your meal.
10. Weigh yourself often to keep your weight at the top of your mind. Many people say not to do this but for me it keeps me on track. Even if I gained .3 pounds from yesterday I know I need to edit a bit more and eat healthier that day. I know how hard I need to workout and what to do/not to do.
11. Find your faithful support. Find the one person who will hold you accountable and give you high fives when you've done good, however they wont throw it in your face when things don't go 100% right.
12. Display your results. So your Facebook friend list might decrease a bit, but at least it is motivating you! Show your results, even if it is just a small result! Distance, calories, pounds, days at the gym, etc..
13. Schedule exercise like an appointment, or like work. You can't miss it, you can't be late, and you have to perform to the best of your abilities. When it is a scheduled event on your calendar you are less likely to cancel last minute or skip. This is part of MAKING TIME for your workout.
14. Celebrate small wins! Buy something for yourself, enjoy a night out, get a pedicure, etc.. but avoid rewarding yourself with food. Besides your #9 reward.
15. Don't beat yourself up. Even if you give in and eat a cheat food, don't beat yourself up and give up. Just keep moving forward. Nobody can be perfect 100% of the time. And if you are going to cheat just make sure you don't go overboard on eating your cheat food.
16. Never go more than 2 days without exercise. When you sit for 2 days, you think it's okay to sit for a third. Then a fourth. Then you fall off the wagon and have to start over. Nobody wants to start over.
17. Drink more water. Most adults need about 2 quarts of water each day. Are you getting your proper amount of water?
18. Read other success stories. This will give you motivation to keep going and show you what you can do! Doesn't it make you happy knowing that YOU could be the success story someone is reading someday?
19. Don't compare yourself to others, it only puts you in a negative mindset.
20. Take before and after pictures. I look at my before pictures all the time and it shows me why I should keep going. Not because I hate my body but because I have a goal!
21. At first they'll ask you why you're doing it. But later they'll ask you how you did it. Do not listen to the people who find it fun to make fun of people for eating healthy or for going to the gym. Chances are those people also sit on the couch and do nothing but drink and watch TV. There will be haters, there will be doubters, there will be non-believers, and then there will be you, proving them wrong.
I still struggle with a lot of these and have yet to get my mindset 100% where it needs to be. Just remember that just like the weight doesn't come off over night, your mindset doesn't change either. Convincing yourself that you don't need a candy bar at every gas station, or a piece of pizza once a week, or a pop 3 times a day, whatever your bad habits are, takes time. Just like picking up the good habits takes time. Anymore, the gym is my favorite time of the day. I often text my boyfriend and say, "Probably wont be able to make it to the gym today, no time" and then 30 minutes later I find myself texting him while laughing, "lol just kidding I would rather be at the gym than doing homework anyways". Make the gym your new favorite place.
Each day you travel down a road. That road is life and needs some taxpayers to repave it. There are potholes, bumps, bad grading, and SO much more. Just remember that you can always get past these obstacles. Without obstacles your road would be boring and straight with no challenges. You would fall asleep because the scenery never changes. Be thankful for the bumps and as so many that I know would say, "speed up and see if you can ramp it".
Reminder: If you can dream it, you can do it.
xoxo, Audrey
P.S. This week our community lost two amazing people to the nastiest sickness in the world, cancer. Each and every day we find ourselves asking God why he would take these two at such a young age, why he is punishing our community and those families. God claims the best people on earth to be his angels up in heaven and I truly believe that. Pray every day that those families can find a way to keep moving forward with their memories forever gracing them, and pray for every family in the world that has someone battling cancer. You are in my prayers Johnson and Spencer families. <3
Sunday, August 31, 2014
Down and Discouraged
Hi, I'm Audrey and dieting is hard. Everyone keeps asking me how I am staying motivated and how I am doing so well. Truth is, without Ross, I would have given up already. I cried my eyes out for an hour in the truck the other day and wanted to throw in the towel. Ross told me how proud he was of me, and surprised at the motivation that I had to do this. Friday we will have been dating for 6 months so we are still in the learning stages of our relationship. I have learned a lot about him through my diet, as I'm sure he has learned about me as well. I have learned that he is loving, patient, encouraging, funny, and my rock.
Friday night, I decided to share some popcorn with the group I was with while watching my brother play in his first football game as a senior (GO BULLDOGS!). It was pointed out to me that "popcorn is what makes you fat".. It took everything I had to not break down right there and cry. I know that everyone wants the best for me, but when I'm trying to lose weight, don't point out that it's going to make me fat.. Kindly suggest that I will regret that choice later and should choose something healthy. Because people like that are the reason that eating disorders form. ATTENTION, I have a dirty little secret. I battled bulimia on and off for 2 years because of people like this. Pointing out that if I would just give up sweets or if I would eat less, I would be so gorgeous and skinny! To a girl that wants to lose weight, she wants that food out immediately because she feels so guilty, she feels like if she gets it out she can be 'skinny and pretty'. Don't be the person that drives people to eating disorders. Please for the love of pete find a kinder way to suggest a healthier alternative to them.
I got discouraged that night on the way home but Ross picked me right back up and put me in my place. He told me that if I gave up now I would have to start all over from the beginning when I wanted to jump back on the train again. Starting over gets old. Stick it out and keep going even if you want to beat yourself up for a small cheat. You have to have those cheats, or you will always cheat. Eventually the cravings will leave you and you will only be craving healthy foods. Give it time and don't over do the cheat. A good friend of mine gave me some awesome advice the other day. He told me to PLAN a cheat meal every 7 to 10 days. Reward yourself for all of the healthy eating in the previous days and schedule ONE cheat meal (not a full day).
I have been going to the gym for almost 2 weeks now.. Can you believe that?!? Time has flown faster than ever. I have been eating healthy for almost a month! CRAZY! I took my sister with me to the gym the other day and it was probably my favorite gym session so far just because I love her so much and love getting to do things with her. :)
Kels doesn't do the working out thing. So this was her annual session, and her soreness showed for it. We just lifted weights that day, mostly arms, with some light cardio.
Working on our biceps and learning how to use all of the weight lifting machines that day was the highlight. My gym was having some water leak issues so we got the pleasure of being the only 2 in the gym that day.
Ross's mom is on Weight Watchers so she is VERY supportive of my diet and I couldn't be more thankful for that. Because of her my weekend of eating was healthy and easy. She stocked the house with all healthy foods and gave me no other options. Tomorrow we are trying a new chicken that I would like you to have the recipe for so if you are looking for something new to try on your day off, you can try it to!
Chicken with Lemon-Cucumber Relish (from Midwest Living magazine)
Prep 18 minutes Grill 12 Minutes
4 skinless, boneless chicken breast halves
1 to 2 tablespoons olive oil
2 teaspoons ground cumin
1/2 teaspoon salt
1/4 teaspoon cracked black pepper
2 1/2 cups chopped seedless cucumber
1 large tomato, chopped (1 cup)
1/4 finely chopped onion
1/2 teaspoon finely shredded lemon peel
2 tablespoons lemon juice
2 cloves garlic, minced
1/3 cup nonfat plain Greek yogurt
1 tablespoon honey
1 tablespoon milk
1. Brush chicken with oil; sprinkle with cumin, salt and pepper. Grill chicken on a covered grill directly over medium heat for 12 to 15 minutes until done, turning once.
2. Meanwhile, for Lemon-Cucumber Relish: In a medium bowl, combine cucumber, tomato, onion, lemon peel, lemon juice, and garlic. For yogurt sauce, in a bowl, stir together yogurt, honey and milk. Serve chicken with lemon-Cucumber Relish and drizzle with yogurt sauce. '
Per serving:
283 calories
8 g fat
109 mg cholesterol
503 mg sodium
12 g carbohydrates
1 g fiber
40 g protein
I am back to being enthusiastic about my journey and I am ready to tackle this week. My biggest thing that I want to remind you of is be sure to find your support group. Without a support group you may succeed but not hold yourself as accountable. Find the ones around you who are ready to push you to be your best, BUT also understand when you can't be at the top of your game. Find someone you can cry to and ask for guidance, even if that person wants nothing to do with weight loss at all. As I say every week, I can do this! YOU can do this!
Never, never, never give up. -Winston Churchill
xoxo, Audrey
Friday night, I decided to share some popcorn with the group I was with while watching my brother play in his first football game as a senior (GO BULLDOGS!). It was pointed out to me that "popcorn is what makes you fat".. It took everything I had to not break down right there and cry. I know that everyone wants the best for me, but when I'm trying to lose weight, don't point out that it's going to make me fat.. Kindly suggest that I will regret that choice later and should choose something healthy. Because people like that are the reason that eating disorders form. ATTENTION, I have a dirty little secret. I battled bulimia on and off for 2 years because of people like this. Pointing out that if I would just give up sweets or if I would eat less, I would be so gorgeous and skinny! To a girl that wants to lose weight, she wants that food out immediately because she feels so guilty, she feels like if she gets it out she can be 'skinny and pretty'. Don't be the person that drives people to eating disorders. Please for the love of pete find a kinder way to suggest a healthier alternative to them.
I got discouraged that night on the way home but Ross picked me right back up and put me in my place. He told me that if I gave up now I would have to start all over from the beginning when I wanted to jump back on the train again. Starting over gets old. Stick it out and keep going even if you want to beat yourself up for a small cheat. You have to have those cheats, or you will always cheat. Eventually the cravings will leave you and you will only be craving healthy foods. Give it time and don't over do the cheat. A good friend of mine gave me some awesome advice the other day. He told me to PLAN a cheat meal every 7 to 10 days. Reward yourself for all of the healthy eating in the previous days and schedule ONE cheat meal (not a full day).
I have been going to the gym for almost 2 weeks now.. Can you believe that?!? Time has flown faster than ever. I have been eating healthy for almost a month! CRAZY! I took my sister with me to the gym the other day and it was probably my favorite gym session so far just because I love her so much and love getting to do things with her. :)
Kels doesn't do the working out thing. So this was her annual session, and her soreness showed for it. We just lifted weights that day, mostly arms, with some light cardio.
Working on our biceps and learning how to use all of the weight lifting machines that day was the highlight. My gym was having some water leak issues so we got the pleasure of being the only 2 in the gym that day.
Ross's mom is on Weight Watchers so she is VERY supportive of my diet and I couldn't be more thankful for that. Because of her my weekend of eating was healthy and easy. She stocked the house with all healthy foods and gave me no other options. Tomorrow we are trying a new chicken that I would like you to have the recipe for so if you are looking for something new to try on your day off, you can try it to!
Chicken with Lemon-Cucumber Relish (from Midwest Living magazine)
Prep 18 minutes Grill 12 Minutes
4 skinless, boneless chicken breast halves
1 to 2 tablespoons olive oil
2 teaspoons ground cumin
1/2 teaspoon salt
1/4 teaspoon cracked black pepper
2 1/2 cups chopped seedless cucumber
1 large tomato, chopped (1 cup)
1/4 finely chopped onion
1/2 teaspoon finely shredded lemon peel
2 tablespoons lemon juice
2 cloves garlic, minced
1/3 cup nonfat plain Greek yogurt
1 tablespoon honey
1 tablespoon milk
1. Brush chicken with oil; sprinkle with cumin, salt and pepper. Grill chicken on a covered grill directly over medium heat for 12 to 15 minutes until done, turning once.
2. Meanwhile, for Lemon-Cucumber Relish: In a medium bowl, combine cucumber, tomato, onion, lemon peel, lemon juice, and garlic. For yogurt sauce, in a bowl, stir together yogurt, honey and milk. Serve chicken with lemon-Cucumber Relish and drizzle with yogurt sauce. '
Per serving:
283 calories
8 g fat
109 mg cholesterol
503 mg sodium
12 g carbohydrates
1 g fiber
40 g protein
I am back to being enthusiastic about my journey and I am ready to tackle this week. My biggest thing that I want to remind you of is be sure to find your support group. Without a support group you may succeed but not hold yourself as accountable. Find the ones around you who are ready to push you to be your best, BUT also understand when you can't be at the top of your game. Find someone you can cry to and ask for guidance, even if that person wants nothing to do with weight loss at all. As I say every week, I can do this! YOU can do this!
Never, never, never give up. -Winston Churchill
xoxo, Audrey
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