Ah...nothing like a little gastro-intestinal virus to help with your weight loss.
This week was a strong one for me, both food-wise and exercise-wise. I set a goal to be at the gym every weekday at 5:30 am, and I met that goal. I worked out really hard, pushing myself to complete every rep and get to breathless in classes. By Friday, I was super tired, which I thought was from the early workouts. However, as Friday progressed, I felt more and more nauseated and dizzy...and then came the puking. Yup, it was a fun weekend in the Davis household.
I felt better on Sunday morning - enough to do Attack/Pump and Body Flow and to eat some substantial meals. You'll see no food journal for Friday afternoon or all of Saturday because most of what I ate came back up anyway. Am I grossing you out? I think I overdid it - I'm home from work today because the dizziness and nausea have returned.
I'm a little miffed that my weight loss is partially because of being so sick, especially since I lost a lot of water and my weight may bump back up again next week. My goal was to lose 10 pounds by June 8, which means getting down to 162. Check out that number below - I may have to set a new, lower weight goal!
Starting weight: 172
Last week's weight: 165.1
This week's weight: 162.2
Monday, April 23 (1,685 calories)
Workout:
30 minutes elliptical @moderate intensity, 10 minutes jogging @6 mph, 10 minutes walking @4.4 mph
Breakfast (370 calories):
1 banana, oatmeal, 6 scrambled egg whites, decaf coffee w/ 2 T. creamer
Lunch (265 calories):
1 pear, mixed greens salad with 1/2 T. olive oil and 1/2 T. vinegar, 1 oz. fat free feta cheese, 1 c. broccoli
Snack (75 calories):
Vegetables, fruit
Dinner (387 calories calories):
1/2 c. black beans, 1 c. broccoli, 5 oz. sweet potato, 1/4 c. shrimp, 2 c. watermelon
Snack (426 calories):
pudding cups, 2 T. peanut butter, 1 banana
Tuesday, April 24 (1,789 calories)
Workout 1:
RPM class
Breakfast (386 calories):
1 banana, 1 T. peanut butter, 1/3 c. oats, sugar-free/nonfat latte
Lunch (318 calories):
Fage Greek yogurt, 1 c. blueberries/blackberries, mixed greens w/ 1/2 T. olive oil and vinegar, 1 oz. fat free feta
Snack (312 calories):
Planters Nut-rition bar, 1 c. cantaloupe, 1 c. strawberries, 1/4 c. black beans
Workout 2:
Body Pump class, 1 mile jog on the treadmill @6 mph
Dinner (773 calories):
6 scrambled egg whites, 1 c. green beans, 1 c. canteloupe, raisins, oatmeal, pudding, 1 T. peanut butter
(this is perhaps the most random dinner ever)
Wednesday, April 25 (1,700 calories)
Workout:
RPM through track 5, floor workout with Jessica for 40 minutes, 15 minutes elliptical @low intensity
Breakfast (316 calories):
1 banana, 1 T. peanut butter, 1/3 c. oats, decaf w/2 T. cream
Lunch (399 calories):
1/2 c. black beans, 4 oz. sweet potato, Fage Greek yogurt, 3/4 oz. baked Doritos, green peppers
Snack (150 calories):
Trail mix with cranberries, almonds, and wasabi peas
Snack (40 calories):
Raisins
Dinner (795 calories): - at Comensoli's
6 oz. grilled salmon, steamed asparagus, salad with feta cheese and 1 T. dressing, small piece
of bread, 6 oz. Cabernet sauvignon
Snack (130 calories):
low fat ice cream
Thursday, April 26 (? calories):
Workout 1:
Body Attack class, 10 minutes elliptical at moderate intensity
Breakfast (412 calories):
1 banana, 6 scrambled egg whites, venti sugar-free/nonfat mocha
Lunch (414 calories):
Healthy Choice Cafe Steamers Beef Merlot, 1 d'Anjou pear, 4 oz. sweet potato
Snack (300 calories):
2 oz. chicken, oatmeal
Workout 2:
Body Pump class
Dinner:
snacks and wine at the SWAT open house, Q-doba naked chicken burrito with no rice
Friday, April 27 (850 calories):
Workout:
35 minutes elliptical at low intensity
Breakfast (365 calories):
Planter's Nut-rition bar, 1 T. peanut butter, 1 banana, coffee w/2 T. cream
Lunch (326 calories):
Healthy Choice Cafe Steamers Beef Merlot, Fage Greek yogurt, cucumbers, Baked Lays
Sunday, April 29 (1,714 calories):
Breakfast (200 calories):
Oatmeal
Pre-workout (50 calories):
"Buzzerk" supplement (one of the free samples from the Open House)
Workout:
Attack/Pump combo class, Body Flow class
Lunch (276 calories)
6 scrambled egg whites, cucumber, 1 banana
Snack (144 calories):
1 c. strawberries, 1 T. peanut butter
Snack (150 calories):
Planter's Nut-trition Bar
Dinner (645 calories):
Taco salad (shredded lettuce, black beans, salsa, ground turkey), 3 oz. avocado, 1 oz. baked
tortilla chips
Snack (249 calories):
1 c. strawberries, oatmeal
Monday, April 30, 2012
Sunday, April 29, 2012
FREE SHAKE!!
Only a few people have completed the Launch challenge - it's an easy way to get a free shake, and you have just under two weeks to earn one! Just go to four different classes, then leave a comment on the blog letting everyone know what you thought about them.
I've finally earned my free shake. During Launch weekend, I took RPM, Attack, and Pump; today, I took Body Flow, thus completing four different classes. Flow isn't usually part of my workout routine, but I think it should probably become a regular part of my week. It is a strange class, in that one second you'll be stretching and feeling great, then suddenly you're doing a move that makes your muscles scream. I especially love the meditation at the end.
I've finally earned my free shake. During Launch weekend, I took RPM, Attack, and Pump; today, I took Body Flow, thus completing four different classes. Flow isn't usually part of my workout routine, but I think it should probably become a regular part of my week. It is a strange class, in that one second you'll be stretching and feeling great, then suddenly you're doing a move that makes your muscles scream. I especially love the meditation at the end.
Thursday, April 26, 2012
Open House TONIGHT!!! (Thursday, 4/26)
The SWAT Open House is tonight! Come any time from 4-8 pm. There will be prizes, vendors, food, wine, and a chance to socialize with fellow SWAT members. Non-members are welcome to come and join the fun (both at the party and in classes going on during the event). Everyone is welcome to an hour of free childcare during the open house.
I am planning to attend Body Pump from 5:30-6:30, then I'll be out there for some wine (the perfect post-workout snack, right? Um...). I'd love to meet other members and perhaps talk some of you into being Featured Members on the blog!
I am planning to attend Body Pump from 5:30-6:30, then I'll be out there for some wine (the perfect post-workout snack, right? Um...). I'd love to meet other members and perhaps talk some of you into being Featured Members on the blog!
Tuesday, April 24, 2012
FEATURED MEMBER: Miranda
This week, I'm featuring Miranda, whom I met at the Tuesday evening Body Pump class. I enjoy standing next to her in class! We've been trying to encourage each other to drink more water, and I have to say, knowing that she is working on that goal as well has really helped me try to stick to my daily water intake target.
Tell us a little about yourself.
I am married, with two beautiful little girls, Cambria and Maci. I am a stay-at-home mom. I love the summer, swimming, yard work, anything outside.
What is your usual weekly workout routine?
Lots of BodyPump and as much BodyFlow as I can. I am usually at SWAT 5 or 6 times a week.
What are your go-to snacks and meals?
We love yogurt and string cheese.
How do you balance being active with the demands of your daily life?
I have built being active into my daily life, so it is just part of it now.
What is a fitness or healthy living goal you have for yourself?
I want to eventually start running and to complete a 5k.
What do you like about being a member at SWAT?
I LOVE the instructors, the steam room, the CLASSES, and my kids absolutely love the Kids Kove.
What is your favorite class at SWAT? Why?
Tough question… I would almost say BodyFlow, because you can work out at your own intensity, with your own body weight. This class was my building block to get “ready” for other classes after I had my daughter, Maci.
Tell us a little about yourself.
I am married, with two beautiful little girls, Cambria and Maci. I am a stay-at-home mom. I love the summer, swimming, yard work, anything outside.
What is your usual weekly workout routine?
Lots of BodyPump and as much BodyFlow as I can. I am usually at SWAT 5 or 6 times a week.
What are your go-to snacks and meals?
We love yogurt and string cheese.
How do you balance being active with the demands of your daily life?
I have built being active into my daily life, so it is just part of it now.
What is a fitness or healthy living goal you have for yourself?
I want to eventually start running and to complete a 5k.
What do you like about being a member at SWAT?
I LOVE the instructors, the steam room, the CLASSES, and my kids absolutely love the Kids Kove.
What is your favorite class at SWAT? Why?
Tough question… I would almost say BodyFlow, because you can work out at your own intensity, with your own body weight. This class was my building block to get “ready” for other classes after I had my daughter, Maci.
Monday, April 23, 2012
FREE SHAKE REMINDER!!!
This is just a friendly reminder about the Launch/Blog challenge. If you complete 4 different classes by May 10 (note that this gives you an extra week!), just add a comment anywhere on the blog. Your comment should tell us which classes you took and what you think of the new releases. Then I'll add your name to a list at the SWAT Cafe, and you can get your free shake!
Two people have already completed the challenge - congrats Christine Walker and Asa Davis!
Two people have already completed the challenge - congrats Christine Walker and Asa Davis!
Weigh-in and Food/Exercise Journal
This week was waaaaaaaaay better than last. Phew! That being said, it still wasn't perfect. I haven't journaled since Thursday at lunch, but I did still eat mostly healthy food and got in some great workouts. On Saturday, I worked out with Jessica again, tagging along for her floor routine. She showed me some awesome exercises with a big exercise ball, including lots of ab work. My favorite was a lunge with the back foot resting on the ball - that totally saved my feet, which usually ache after lunges.
Also on Saturday, I biked 13 miles on the Kalamazoo River Valley Trail (from Parchment to D Avenue). Have you tried that yet? It's gorgeous scenery with a couple challenging hills. Get out there and try it!
Starting weight: 172
Last week's weight: 165.8
Today's weight: 165.1
Monday, April 16 (1,638 calories)
Workout:
50 minutes elliptical - 5 min warm-up, 20 min HIIT, 20 min moderate intensity, 5 min cooldown
Breakfast (290 calories):
1 small banana, Fage Greek yogurt, sugar-free/skim latte
Lunch (451 calories):
quinoa stuffed green pepper, green beans, 1 c. strawberries, baked Lays
Snack (150 calories):
trail mix made with dried cranberries, dry roasted almonds, and wasabi peas
Dinner (708 calories):
1 banana/1,5 T peanut butter/1.5 c. dry oats, 1 c. broccoli, 1.5 c. low-fat frozen yogurt
Snack (39 calories):
raisins
Tuesday, April 17 (1,735 calories)
Breakfast (310 calories):
oatmeal, sugar-free/skim latte
Lunch (446 calories):
quinoa stuffed green pepper, trail mix (cranberries/almonds/wasabi peas), 1 c. strawberries, red bell pepper
Snack (145 calories):
1/2 c. mixed veggies (corn, green beans, peas, carrots), 1 T. peanut butter
Workout:
RPM class
Dinner (779 calories):
Jamaican jerk chicken and chips/salsa (at Burdick's)
Snack (55 calories):
1/2 large banana
Wednesday, April 18 (1,705 calories)
Breakfast (360 calories):
sugar-free/skim latte, 6 egg whites, oatmeal
Lunch (355 calories):
quinoa stuffed green pepper, Fage Greek yogurt, strawberries, red peppers
Snack (245 calories):
cranberries/almonds/wasabi peas trail mix, 1 T. peanut butter
Workout:
Pump class, 25 minutes elliptical at moderate intensity
Dinner (447 calories):
rice pasta with tomato sauce and shrimp, 1 c. green beans, 1 c. blueberries
Snack (300 calories):
Planters Nut-rition bar, 1/2 T. peanut butter, microwave popcorn
Thursday, April 19 ( calories)
Workout:
Body Attack class, 20 minutes elliptical at low intensity
Breakfast (370 calories):
6 scrambled egg whites, 1 banana, sugar-free/skim mocha
Lunch (535 calories):
quinoa stuffed green pepper, salt & pepper kettle chips, 1 c. strawberries, red peppers
Also on Saturday, I biked 13 miles on the Kalamazoo River Valley Trail (from Parchment to D Avenue). Have you tried that yet? It's gorgeous scenery with a couple challenging hills. Get out there and try it!
Starting weight: 172
Last week's weight: 165.8
Today's weight: 165.1
Monday, April 16 (1,638 calories)
Workout:
50 minutes elliptical - 5 min warm-up, 20 min HIIT, 20 min moderate intensity, 5 min cooldown
Breakfast (290 calories):
1 small banana, Fage Greek yogurt, sugar-free/skim latte
Lunch (451 calories):
quinoa stuffed green pepper, green beans, 1 c. strawberries, baked Lays
Snack (150 calories):
trail mix made with dried cranberries, dry roasted almonds, and wasabi peas
Dinner (708 calories):
1 banana/1,5 T peanut butter/1.5 c. dry oats, 1 c. broccoli, 1.5 c. low-fat frozen yogurt
Snack (39 calories):
raisins
Tuesday, April 17 (1,735 calories)
Breakfast (310 calories):
oatmeal, sugar-free/skim latte
Lunch (446 calories):
quinoa stuffed green pepper, trail mix (cranberries/almonds/wasabi peas), 1 c. strawberries, red bell pepper
Snack (145 calories):
1/2 c. mixed veggies (corn, green beans, peas, carrots), 1 T. peanut butter
Workout:
RPM class
Dinner (779 calories):
Jamaican jerk chicken and chips/salsa (at Burdick's)
Snack (55 calories):
1/2 large banana
Wednesday, April 18 (1,705 calories)
Breakfast (360 calories):
sugar-free/skim latte, 6 egg whites, oatmeal
Lunch (355 calories):
quinoa stuffed green pepper, Fage Greek yogurt, strawberries, red peppers
Snack (245 calories):
cranberries/almonds/wasabi peas trail mix, 1 T. peanut butter
Workout:
Pump class, 25 minutes elliptical at moderate intensity
Dinner (447 calories):
rice pasta with tomato sauce and shrimp, 1 c. green beans, 1 c. blueberries
Snack (300 calories):
Planters Nut-rition bar, 1/2 T. peanut butter, microwave popcorn
Thursday, April 19 ( calories)
Workout:
Body Attack class, 20 minutes elliptical at low intensity
Breakfast (370 calories):
6 scrambled egg whites, 1 banana, sugar-free/skim mocha
Lunch (535 calories):
quinoa stuffed green pepper, salt & pepper kettle chips, 1 c. strawberries, red peppers
Friday, April 20, 2012
Bloggerific
If you are like me, you have hours and hours of free time to surf the web, reading all the great blogs that interest you. (This is where we need a sarcasm font.)
Okay, I barely have time to proofread what I write, much less read other blogs. However, there are a few that I follow, and I'd like to share them with you. These are all by local authors. I find that what interests me most when I'm reading blogs is a connection to community (which is why I was so excited to begin this SWAT blog!). They all have way cooler blog designs than I do, since I am lazy and technologically inept.
The first blog, This Healthy Girl, is by my friend Jen, a Kalamazoo native. That link will take you to one of my favorite entries. Jen is an avid runner and has been featured in the Kalamazoo Gazette writing about her sugar-free life. She blogs about fitness, nutrition, recipes, motivation - you name it. She has not always been a runner; she only started about five years ago. Since then, she has completed a marathon, won her age group in many local races, and branched out to doing triathlons. She focuses on transforming yourself not only physically (which she has done - she is trim and muscular, and she swears her healthy eating is responsible for clearing up her skin), but mentally as well.
My friend Laura writes Librarian Running. Laura is our school librarian, and she just took up running (betcha didn't guess that from the title, didja?). Through the Borgess Run Camp, she has found a community of runners who cheer her on and recognize her achievements. Even though she could barely run a quarter of a mile at a time just a few months ago, she has built up to over five miles now and plans to run the Detroit half marathon in October!!! Wowza! It's an amazing journey she's on, and she is an inspiration.
The next blog is by one of my high school friends, Hope, who lives in metro Detroit. It's called A Busy Mom's Slow Cooker Adventures and has all kinds of recipes for - you guessed it - your slow cooker. She began this blog when she and her husband had just had their first baby, were working full time as music teachers, and were completing their graduate degrees. Her goal was to use the slow cooker for an entire year to cook dinner. She met that goal and has kept up the blog for an additional couple years since then! I have had some delicious meals from this blog (try the Tropical Pork with Sweet Potatoes). Not all of the entries are low-calorie, but there are plenty of healthy options. I love having dinner waiting for us in the slow cooker when I get home!
The last blog I read really has nothing to do with fitness or nutrition, but it really speaks to my heart as a parent. It is called ...love, this little family, and it is by my friend Nancy, one of the most eloquent, expressive writers I know. Her most recent post reminded me of my own Mom Guilt post. Check out the poem she wrote for her son when he turned one - parents will read it and nod their heads with tears in their eyes. There are lots of "mom blogs" out there, but again, the local connection is important to me. Plus, Nancy just has a way of putting things into words that make me think, "Yup, that's exactly how I feel but would never have known how to say it."
Do you have any blogs you follow? Please share!!
Okay, I barely have time to proofread what I write, much less read other blogs. However, there are a few that I follow, and I'd like to share them with you. These are all by local authors. I find that what interests me most when I'm reading blogs is a connection to community (which is why I was so excited to begin this SWAT blog!). They all have way cooler blog designs than I do, since I am lazy and technologically inept.
The first blog, This Healthy Girl, is by my friend Jen, a Kalamazoo native. That link will take you to one of my favorite entries. Jen is an avid runner and has been featured in the Kalamazoo Gazette writing about her sugar-free life. She blogs about fitness, nutrition, recipes, motivation - you name it. She has not always been a runner; she only started about five years ago. Since then, she has completed a marathon, won her age group in many local races, and branched out to doing triathlons. She focuses on transforming yourself not only physically (which she has done - she is trim and muscular, and she swears her healthy eating is responsible for clearing up her skin), but mentally as well.
My friend Laura writes Librarian Running. Laura is our school librarian, and she just took up running (betcha didn't guess that from the title, didja?). Through the Borgess Run Camp, she has found a community of runners who cheer her on and recognize her achievements. Even though she could barely run a quarter of a mile at a time just a few months ago, she has built up to over five miles now and plans to run the Detroit half marathon in October!!! Wowza! It's an amazing journey she's on, and she is an inspiration.
The next blog is by one of my high school friends, Hope, who lives in metro Detroit. It's called A Busy Mom's Slow Cooker Adventures and has all kinds of recipes for - you guessed it - your slow cooker. She began this blog when she and her husband had just had their first baby, were working full time as music teachers, and were completing their graduate degrees. Her goal was to use the slow cooker for an entire year to cook dinner. She met that goal and has kept up the blog for an additional couple years since then! I have had some delicious meals from this blog (try the Tropical Pork with Sweet Potatoes). Not all of the entries are low-calorie, but there are plenty of healthy options. I love having dinner waiting for us in the slow cooker when I get home!
The last blog I read really has nothing to do with fitness or nutrition, but it really speaks to my heart as a parent. It is called ...love, this little family, and it is by my friend Nancy, one of the most eloquent, expressive writers I know. Her most recent post reminded me of my own Mom Guilt post. Check out the poem she wrote for her son when he turned one - parents will read it and nod their heads with tears in their eyes. There are lots of "mom blogs" out there, but again, the local connection is important to me. Plus, Nancy just has a way of putting things into words that make me think, "Yup, that's exactly how I feel but would never have known how to say it."
Do you have any blogs you follow? Please share!!
Wednesday, April 18, 2012
A Special Brand of Crazy
Last night, I went out to eat at Burdick's with my good friends Laura and Courtney, fellow KPS teachers. I had over 800 calories left for the day, but I knew I needed to keep track of calories so I didn't go over my limit just by not paying attention. It's difficult to keep track at restaurants, as I'm sure you are aware...especially when you're so hungry that the napkin under your water glass starts to look appetizing.
We (well, it was my idea) ordered chips and salsa to start. It was a dangerous choice, I know, but I made sure to keep track of every chip I ate (the total was twenty, which, according to calorie information for most commercial brands of restaurant-style tortilla chips, is three servings and a total of 450 calories). For my main meal, I ordered grilled Jamaican jerk chicken with a pineapple salsa.
We (well, it was my idea) ordered chips and salsa to start. It was a dangerous choice, I know, but I made sure to keep track of every chip I ate (the total was twenty, which, according to calorie information for most commercial brands of restaurant-style tortilla chips, is three servings and a total of 450 calories). For my main meal, I ordered grilled Jamaican jerk chicken with a pineapple salsa.
 |
| Jamaican jerk chicken - YUM! |
Here's where I let my freak flag fly. If my children had been with me (and if they were older - they still have the misconception that mom is cool), they would have died of embarrassment, like I used to in restaurants when my grandma would ask for extra dinner rolls then produce a plastic baggie from her purse and pack up all those rolls to take home. I wanted to be completely informed about how much I was eating. The suggested serving size for grilled chicken is 3-4 ounces, but this looked like more than that. So, in homage to Grandma Irene, I pulled my food scale out of my purse and proceeded to weigh the chicken.
Fortunately, Courtney and Laura are also health-conscious and slightly peculiar. They fully understood and supported their eccentric friend's use of the food scale in public. I did ask to sit on the inside of the booth to shield my neurosis from the other restaurant patrons as much as possible, to which Laura responded, "So, your brand of crazy needs a little privacy?" Yup. But just a bit.
The grand total of the chicken was 6.88 ounces, which is two servings and around 320-350 calories. This still fit into my alloted calories for the day, which is lucky, because I had planned to eat the entire meal anyway (don't judge me - I worked my butt off in RPM just before dinner!).
 |
| Excuse my disheveled look...I showered after taking RPM, but I didn't bother to do my hair and makeup! |
 |
| Six and 7/8 ounces of jerk-y goodness. |
Tuesday, April 17, 2012
FEATURED MEMBER: Scott
This week, I'm featuring Scott, whom I met three years ago at the 5:30 am Body Attack classes. Since I've met him, he has become a hardcore athlete. This fall, he was a "Marathon Maniac" who completed three marathons - the Indianapolis, Chicago, and Grand Rapids - all within ONE WEEK! That would be an amazing transformation for anyone, but it's especially impressive since he only added cardio to his workouts a few years ago!
Tell us a little about yourself.
I was born in Kalamazoo and raised in Portage. I’m married, have two boys, and we live in the Mattawan area. I’m an IT Business Analysis for the Analytical Sciences division of MPI Research.
Interests and hobbies include slalom waterskiing, wakeboarding, barefooting, windsurfing, boating ... yes, can you tell I like water activities? Some other interests include disc golfing, mountain biking, hiking/camping/outdoors, autocross. But the hobby/interest that I have the most passion about is running.
2008 is the year I added cardio into my work routine (to help reduce the husband ‘pregnancy’ weight). It started out with 30 minutes on the treadmill at 3 times a week and grew. During the spring of 2009 I decided to run my first 5K and from there, well, if you know me, the addiction of running started. Since 2009, I’ve completed 11 marathons, 4 ultra-marathons and multiple 5K, 10Ks, & 25Ks. Currently I’m training for the Yankee Springs Trail Double Marathon in June. Overall for 2012, I’m testing my fitness level with a training schedule to see if I’ll be ready for a 100 mile ultra-marathon for the fall of 2013. So far…all systems are go still!
What is your usual weekly workout routine?
My weekly workout routine depends on what race I’m ultimately shooting for. Below I’ve listed my current workout routine that is focused for a 52 mile ultra-marathon in June of this year.
Mondays
• Weights: 6AM Body Pump if the prior weekend run plans were not crazy long back-to-
backs.
• Run: Typically a rest day of running. May run an easy 3 miler warm up on the treadmill prior
to Body Pump.
Tuesdays
• Run: Lunch time run of 5 to 6 miles at an easy pace. Late evening run of 6 miles at an
easy pace.
Wednesdays
• Weights: 6AM Body Pump class
As it gets brighter out in the morning, I’ll do my ‘concrete’ workout. This includes 7 mile
run to SWAT for the 6AM Body Pump class then a 7 mile back home after pump class.
• Run: Lunch time run of 5 to 6 miles at marathon pace (will skip if longer run is done in the
morning)
Thursdays
• Cardio: 5:30AM Body Attack
• Run: Lunch time run of 6 miles tempo workout (1 mile warm up, 2 miles at tempo, 1 mile of
hills at 30 seconds less tempo rate and 1 mile of cool down/recovery).
• Run: Late evening run of 6 miles at an easy pace.
Fridays
• Weights: 6AM Body Pump (usually every other week)
• Run: Lunch time run of 5 to 6 miles with the last mile of 100 meter stride out repeats
Saturdays
• Run: Long run – typically the longest run of the week (18 to 24 miles). Run is
either with the KAR Beyond training group or running out on the trails (Al Sabo, Yankee
Springs, Fort Custer).
Sundays
• Run: Recovery run – typically half of the previous day’s mileage. Usually running with the
Dirty Herd out at Al Sabo.
What are your go-to snacks and meals?
FOOD!!! I’m always munching on something….might just be the ‘benefit’ of being a runner. Although I am starting to evaluate what I’m eating as I do want to drop my over body fat % because the less I have on me the more efficient I am on my long runs. I heard one ultra-marathoner say that he tries to stick to food that is not more than 4% fat because he has 4% body fat.
Currently my daily snacks range from healthy (bananas, grapes, apples, strawberries, crackers) to not so healthy (late afternoon snack run to the vending machine for my weekly Snickers!!!.....I LOVE SNICKERS). Did I mention that I drink a ton of water each day? I take a 32 oz water bottle with me to work and I typically refill that 3 to 4 times a day just during work. When I do feel the urge to snack I always grab my water first.
In regards to meals, I attempt to watch what I eat per calorie count. I’ve learned to eat less at one time but amp up the amount of times I eat throughout the day. Thus I typically eat about 6 to 7 times a day…obviously at smaller portions.
How do you balance being active with the demands of your daily life?
This is the number one question that I’m asked. With a full time job and a family that is always on the move, it truly is a balancing act. My wife started to work again this past year so finding a time that I could continue my runs was hard to manage, thus why I started running at work during my lunch hour. This switch has been great for both me and the family. The energy that I have now in my afternoons at work is amazing! Who needs a 5 hour energy drink when you come back from a fast tempo 6 mile run with some work colleagues!? Short runs definitely boost up my energy so that I can tackle the rest of my day.
What is a fitness or healthy living goal you have for yourself?
Healthy goal is to maintain a wellness that makes me happy with myself and more importantly that I feel good. I have been diagnosed as a pre-diabetic and that definitely pushes me to keep a healthy lifestyle.
Fitness goal is to sustain my running adventures for many more years to come! I absolutely love the time that I can get out on the trails by myself or with friends and the rush (or runner’s high) is something that words can’t describe. That experience is something that I don’t want to lose.
What do you like about being a member at SWAT?
The people and, most importantly, the instructors. You can work out anywhere but to be pushed to a level that you think you can’t by someone that knows that you can is the BEST! The LesMills classes are GREAT !
What is your favorite class at SWAT? Why?
This is a tough one to answer because they’re all great! But I will have to say that the Body Attack class is my favorite. I will say though that Marta’s HIIT (high intensity interval training) class ROCKS!! I would love to see that program regularly on the schedule.
Do you have a person who is your healthy living/fitness inspiration? Who and why?
There are so many people in my life that are my healthy and fitness inspirations. From my running crew family (EPIC Crew) that inspire me every day with new running accomplishments that they personally take on, tackle and succeed…to my 8 year old son (Sam) who ran his first 5K last year and had a blast (now he wants to run a 10K with me this year)…to the charities that I run for so that the money raised will help research and/or find a cure for the disease.
Overall, Julie’s husband (Asa) said it best, I want to be a good example to my boys so that they are inspired to live a healthy/active life.
I was born in Kalamazoo and raised in Portage. I’m married, have two boys, and we live in the Mattawan area. I’m an IT Business Analysis for the Analytical Sciences division of MPI Research.
Interests and hobbies include slalom waterskiing, wakeboarding, barefooting, windsurfing, boating ... yes, can you tell I like water activities? Some other interests include disc golfing, mountain biking, hiking/camping/outdoors, autocross. But the hobby/interest that I have the most passion about is running.
2008 is the year I added cardio into my work routine (to help reduce the husband ‘pregnancy’ weight). It started out with 30 minutes on the treadmill at 3 times a week and grew. During the spring of 2009 I decided to run my first 5K and from there, well, if you know me, the addiction of running started. Since 2009, I’ve completed 11 marathons, 4 ultra-marathons and multiple 5K, 10Ks, & 25Ks. Currently I’m training for the Yankee Springs Trail Double Marathon in June. Overall for 2012, I’m testing my fitness level with a training schedule to see if I’ll be ready for a 100 mile ultra-marathon for the fall of 2013. So far…all systems are go still!
What is your usual weekly workout routine?
My weekly workout routine depends on what race I’m ultimately shooting for. Below I’ve listed my current workout routine that is focused for a 52 mile ultra-marathon in June of this year.
Mondays
• Weights: 6AM Body Pump if the prior weekend run plans were not crazy long back-to-
backs.
• Run: Typically a rest day of running. May run an easy 3 miler warm up on the treadmill prior
to Body Pump.
Tuesdays
• Run: Lunch time run of 5 to 6 miles at an easy pace. Late evening run of 6 miles at an
easy pace.
Wednesdays
• Weights: 6AM Body Pump class
As it gets brighter out in the morning, I’ll do my ‘concrete’ workout. This includes 7 mile
run to SWAT for the 6AM Body Pump class then a 7 mile back home after pump class.
• Run: Lunch time run of 5 to 6 miles at marathon pace (will skip if longer run is done in the
morning)
Thursdays
• Cardio: 5:30AM Body Attack
• Run: Lunch time run of 6 miles tempo workout (1 mile warm up, 2 miles at tempo, 1 mile of
hills at 30 seconds less tempo rate and 1 mile of cool down/recovery).
• Run: Late evening run of 6 miles at an easy pace.
Fridays
• Weights: 6AM Body Pump (usually every other week)
• Run: Lunch time run of 5 to 6 miles with the last mile of 100 meter stride out repeats
Saturdays
• Run: Long run – typically the longest run of the week (18 to 24 miles). Run is
either with the KAR Beyond training group or running out on the trails (Al Sabo, Yankee
Springs, Fort Custer).
Sundays
• Run: Recovery run – typically half of the previous day’s mileage. Usually running with the
Dirty Herd out at Al Sabo.
What are your go-to snacks and meals?
FOOD!!! I’m always munching on something….might just be the ‘benefit’ of being a runner. Although I am starting to evaluate what I’m eating as I do want to drop my over body fat % because the less I have on me the more efficient I am on my long runs. I heard one ultra-marathoner say that he tries to stick to food that is not more than 4% fat because he has 4% body fat.
Currently my daily snacks range from healthy (bananas, grapes, apples, strawberries, crackers) to not so healthy (late afternoon snack run to the vending machine for my weekly Snickers!!!.....I LOVE SNICKERS). Did I mention that I drink a ton of water each day? I take a 32 oz water bottle with me to work and I typically refill that 3 to 4 times a day just during work. When I do feel the urge to snack I always grab my water first.
In regards to meals, I attempt to watch what I eat per calorie count. I’ve learned to eat less at one time but amp up the amount of times I eat throughout the day. Thus I typically eat about 6 to 7 times a day…obviously at smaller portions.
How do you balance being active with the demands of your daily life?
This is the number one question that I’m asked. With a full time job and a family that is always on the move, it truly is a balancing act. My wife started to work again this past year so finding a time that I could continue my runs was hard to manage, thus why I started running at work during my lunch hour. This switch has been great for both me and the family. The energy that I have now in my afternoons at work is amazing! Who needs a 5 hour energy drink when you come back from a fast tempo 6 mile run with some work colleagues!? Short runs definitely boost up my energy so that I can tackle the rest of my day.
What is a fitness or healthy living goal you have for yourself?
Healthy goal is to maintain a wellness that makes me happy with myself and more importantly that I feel good. I have been diagnosed as a pre-diabetic and that definitely pushes me to keep a healthy lifestyle.
Fitness goal is to sustain my running adventures for many more years to come! I absolutely love the time that I can get out on the trails by myself or with friends and the rush (or runner’s high) is something that words can’t describe. That experience is something that I don’t want to lose.
What do you like about being a member at SWAT?
The people and, most importantly, the instructors. You can work out anywhere but to be pushed to a level that you think you can’t by someone that knows that you can is the BEST! The LesMills classes are GREAT !
What is your favorite class at SWAT? Why?
This is a tough one to answer because they’re all great! But I will have to say that the Body Attack class is my favorite. I will say though that Marta’s HIIT (high intensity interval training) class ROCKS!! I would love to see that program regularly on the schedule.
Do you have a person who is your healthy living/fitness inspiration? Who and why?
There are so many people in my life that are my healthy and fitness inspirations. From my running crew family (EPIC Crew) that inspire me every day with new running accomplishments that they personally take on, tackle and succeed…to my 8 year old son (Sam) who ran his first 5K last year and had a blast (now he wants to run a 10K with me this year)…to the charities that I run for so that the money raised will help research and/or find a cure for the disease.
Overall, Julie’s husband (Asa) said it best, I want to be a good example to my boys so that they are inspired to live a healthy/active life.
Monday, April 16, 2012
Weekly Weigh-in and Food Journal
I wimped out this week. I didn't keep track of anything, even though I firmly resolved last Monday to track every morsel. It was strange - it was as if I was being a rebellious, defiant teenager...to myself. Every day, I'd start to track, then say to myself, "Forget it. I haven't made it a day yet this week, so who cares?" Also, I was sick (chest cold), and I didn't make it to the gym until Thursday. I slept a ton though, which was nice.
Sigh. Wish me luck for this week.
Starting weight: 172
Last week's weight: 166.4
This week's weight: 165.8
Sigh. Wish me luck for this week.
Starting weight: 172
Last week's weight: 166.4
This week's weight: 165.8
Sunday, April 15, 2012
Whaddya think?
All the new releases for group fitness classes were launched this weekend - what do you think of them?? I'd love to hear your opinions! If you are not a regular group fitness person but are willing to try a class or two, that would be awesome! Now's the time to do it - it's all new material.
I went to RPM on Friday night. Annie and Kristen were teaching, and I love their style! They have lots of energy, and they're great at coaching technique and letting you know exactly what's ahead. That's important to me. If I know what to expect, I can talk myself into pushing harder; if I don't know what to expect, I usually talk myself into taking it easy! I enjoyed the class because of them, but I have to say, the new music wasn't my favorite. I really liked tracks 3 and 5, and I'm hoping the rest of the songs grow on me over the next few weeks.
On Saturday morning, I took Pump. This is a really fun Pump release, and it challenges you in some new ways that will really change your body if you stick with it. For example, in the squat track, there is NO BREAK. By the end, my muscles were shaking like crazy! The back track has both a power press combo and clean-and-press combos, and it amps your heart rate. The lunge track brings back propulsion lunges, and the shoulder track has lots of pushups. I'm looking forward to doing this one again soon!
My absolute favorite, however, is the new Body Attack release! It was SO much fun, and there are some new moves in there to keep it interesting. The warmup track is a song also used in RPM and Pump, so it was nice to already know some of the music. Track 4, the plyometric track, has a ton of jump squats. Track 5, the strength track, works the triceps and core really hard - but I felt like it was still doable. In track 6, there is a new skipping move that made me feel really silly at first, but everyone got into it. The agility track was all about tennis, and it was super fun!!! Track 9, the Power track, brings air jacks, high knees, and plyometric lunges. I am warning you now about track 10, the lower body conditioning track - it is a killer!!!
Remember the Launch challenge, which has been extended another week: if you take 4 different classes by May 10, then comment on the blog about which 4 classes you took and tell us briefly what you thought about them, you earn a free shake at the SWAT cafe!! How easy is that? I'm looking forward to hearing what you think.
I went to RPM on Friday night. Annie and Kristen were teaching, and I love their style! They have lots of energy, and they're great at coaching technique and letting you know exactly what's ahead. That's important to me. If I know what to expect, I can talk myself into pushing harder; if I don't know what to expect, I usually talk myself into taking it easy! I enjoyed the class because of them, but I have to say, the new music wasn't my favorite. I really liked tracks 3 and 5, and I'm hoping the rest of the songs grow on me over the next few weeks.
On Saturday morning, I took Pump. This is a really fun Pump release, and it challenges you in some new ways that will really change your body if you stick with it. For example, in the squat track, there is NO BREAK. By the end, my muscles were shaking like crazy! The back track has both a power press combo and clean-and-press combos, and it amps your heart rate. The lunge track brings back propulsion lunges, and the shoulder track has lots of pushups. I'm looking forward to doing this one again soon!
My absolute favorite, however, is the new Body Attack release! It was SO much fun, and there are some new moves in there to keep it interesting. The warmup track is a song also used in RPM and Pump, so it was nice to already know some of the music. Track 4, the plyometric track, has a ton of jump squats. Track 5, the strength track, works the triceps and core really hard - but I felt like it was still doable. In track 6, there is a new skipping move that made me feel really silly at first, but everyone got into it. The agility track was all about tennis, and it was super fun!!! Track 9, the Power track, brings air jacks, high knees, and plyometric lunges. I am warning you now about track 10, the lower body conditioning track - it is a killer!!!
Remember the Launch challenge, which has been extended another week: if you take 4 different classes by May 10, then comment on the blog about which 4 classes you took and tell us briefly what you thought about them, you earn a free shake at the SWAT cafe!! How easy is that? I'm looking forward to hearing what you think.
Thursday, April 12, 2012
FREE SHAKE at the SWAT CAFE!
Blog readers, you have a chance to win a prize! It's a Launch challenge to celebrate all the new releases coming out this weekend. Here is all you have to do:
*Attend four different group fitness classes from April 13-May 3 (that gives you three weeks).
*Leave a brief comment on the SWAT blog listing the classes you took and some feedback about them.
*Once you post your comment, I'll send you a code to use at the cafe to redeem your shake!!
I'll probably post reminders about this many times in the next few weeks. Have fun at the classes! If you're looking for a workout buddy to try a new class with you, post on here - maybe I or someone else reading this can join you!
*Attend four different group fitness classes from April 13-May 3 (that gives you three weeks).
*Leave a brief comment on the SWAT blog listing the classes you took and some feedback about them.
*Once you post your comment, I'll send you a code to use at the cafe to redeem your shake!!
I'll probably post reminders about this many times in the next few weeks. Have fun at the classes! If you're looking for a workout buddy to try a new class with you, post on here - maybe I or someone else reading this can join you!
Wednesday, April 11, 2012
For the group fitness newbies...
This weekend (April 13-15) is Launch weekend, when all of the Les Mills group fitness classes have brand new music and choreography. For us group fitness regulars, Launch is a great time to challenge ourselves. For people who are new to group fitness, it is a great time to try out classes you don't normally take, especially if you're self-conscious at all in the classes (everyone is doing new moves, so you will blend in if you have no idea what's going on!).
If you're not familiar with the Les Mills brand, it's a company based in the country of New Zealand that designs group fitness programs used in over 14,000 fitness clubs and 80 countries around the world. The goals of the company are to combat obesity and help individuals achieve healthy lifestyles and high levels of fitness. Pretty awesome goals, right? I know the classes at SWAT have changed my life - we're so lucky to have access to them! Our instructors have all gone through rigorous trainings, and they've had to submit videos to Les Mills in order to get certified to teach. You can trust them to know what they're doing.
Too often, we get stuck in a routine, which doesn't really help us change or challenge our bodies. This Launch, challenge yourself to try something new! Below is my advice for the newbies in every Les Mills class that SWAT offers, just based on my own experiences in the classes.
RPM: Be aware that your butt will hurt the first few times you take this class! Unless you're a regular biker, chances are, you don't sit on a bicycle seat most of the time (either that, or you have a really interesting job). So, expect a little discomfort in that area! Also, when you're new to this class, focus on getting the resistance right so that you're not bouncing in your seat, but keep it light enough so that you can still keep up with the tempo. Wear capris, pants, or longer shorts for this class.
Body Pump: Start with light weights, even if you've been lifting on your own for awhile. Use your first two classes to get used to the moves the instructor is cuing and focus on execution and range of motion, and then use the next three or four classes to try different amounts of weight to see where you are able to still do the moves but are close to failure by the end of each track. Leave at least a day in between Pump classes; if you take the class every day, it won't be effective and could lead to injury.
Body Attack: This is my all time favorite class. It is so much fun and gives you a great workout, but a lot of people are scared by all the choreography and by the level of intensity - you're constantly switching directions, your arms and feet are doing different things at once, and your heart rate is through the roof. My most important piece of advice: just make it through the class, whatever it takes. Once you've made it through one, try another - and this time, try to learn what all the choreography cues mean. My second most important piece of advice: start with low or medium options. A lot of people come in this class and try the high options, but they're doing them incorrectly and are going to injure themselves!!!
Body Step: If you've never taken a step class before, start with only one riser (or maybe even just the step!). Also, don't be afraid to stop and watch for a moment if the move around the step is really confusing and you need a second to process it. This is an athletic, modern step class - not the old 1980s and 90s step!!
Body Combat: My advice for this class is to really get into the spirit of the class - it really lets you take out a lot of aggression!!! Don't be afraid to shout when they tell you to - it gets you breathing the way you're supposed to!!
Body Flow: This class is such a cool combination of strength, breathing, stretching, and meditation. Make sure you're wearing comfortable clothing that allows you to bend. At the end, when there is time for meditation, really try to be in the moment - focus just on yourself and not what you have to do next.
Body Vive: This class really focuses on functional strength. Since I do Pump class, I always assume I can start out with a higher resistance band...but I am always wrong. For your first couple times, start out with a lighter resistance band to ensure you can complete every move successfully.
If you're not familiar with the Les Mills brand, it's a company based in the country of New Zealand that designs group fitness programs used in over 14,000 fitness clubs and 80 countries around the world. The goals of the company are to combat obesity and help individuals achieve healthy lifestyles and high levels of fitness. Pretty awesome goals, right? I know the classes at SWAT have changed my life - we're so lucky to have access to them! Our instructors have all gone through rigorous trainings, and they've had to submit videos to Les Mills in order to get certified to teach. You can trust them to know what they're doing.
Too often, we get stuck in a routine, which doesn't really help us change or challenge our bodies. This Launch, challenge yourself to try something new! Below is my advice for the newbies in every Les Mills class that SWAT offers, just based on my own experiences in the classes.
RPM: Be aware that your butt will hurt the first few times you take this class! Unless you're a regular biker, chances are, you don't sit on a bicycle seat most of the time (either that, or you have a really interesting job). So, expect a little discomfort in that area! Also, when you're new to this class, focus on getting the resistance right so that you're not bouncing in your seat, but keep it light enough so that you can still keep up with the tempo. Wear capris, pants, or longer shorts for this class.
Body Pump: Start with light weights, even if you've been lifting on your own for awhile. Use your first two classes to get used to the moves the instructor is cuing and focus on execution and range of motion, and then use the next three or four classes to try different amounts of weight to see where you are able to still do the moves but are close to failure by the end of each track. Leave at least a day in between Pump classes; if you take the class every day, it won't be effective and could lead to injury.
Body Attack: This is my all time favorite class. It is so much fun and gives you a great workout, but a lot of people are scared by all the choreography and by the level of intensity - you're constantly switching directions, your arms and feet are doing different things at once, and your heart rate is through the roof. My most important piece of advice: just make it through the class, whatever it takes. Once you've made it through one, try another - and this time, try to learn what all the choreography cues mean. My second most important piece of advice: start with low or medium options. A lot of people come in this class and try the high options, but they're doing them incorrectly and are going to injure themselves!!!
Body Step: If you've never taken a step class before, start with only one riser (or maybe even just the step!). Also, don't be afraid to stop and watch for a moment if the move around the step is really confusing and you need a second to process it. This is an athletic, modern step class - not the old 1980s and 90s step!!
Body Combat: My advice for this class is to really get into the spirit of the class - it really lets you take out a lot of aggression!!! Don't be afraid to shout when they tell you to - it gets you breathing the way you're supposed to!!
Body Flow: This class is such a cool combination of strength, breathing, stretching, and meditation. Make sure you're wearing comfortable clothing that allows you to bend. At the end, when there is time for meditation, really try to be in the moment - focus just on yourself and not what you have to do next.
Body Vive: This class really focuses on functional strength. Since I do Pump class, I always assume I can start out with a higher resistance band...but I am always wrong. For your first couple times, start out with a lighter resistance band to ensure you can complete every move successfully.
Tuesday, April 10, 2012
FEATURED MEMBER: Allison
Our next featured member is Allison. I am always inspired by her in Body Pump class and the Pump/Attack combo class - she works really hard, and she has the body to prove it!! I am excited to read about her workout routine and healthy habits, since I'd love to look like her someday!
Tell us a little about yourself.
I am a paralegal at Miller Canfield in Kalamazoo. I have been married to my husband for 12 years, and we have 2 wonderful but not always well-behaved beagles. I love running, traveling and getting together with friends.
What is your usual weekly workout routine?
I usually work out 5 days a week. Roughly this is what I do, depending on the weather and if I am training for a run.
Monday: Sometimes running in the summer, otherwise it’s a day off
Tuesday: Combat if I can escape work early, if not, Pump
Wednesday: Body Step
Thursday: Pump or running
Friday: Day off
Saturday: Combat
Sunday: Attack/Pump Combo or run
What are your go-to snacks and meals?
In the morning I’ll have either cereal or a bagel or English muffin with peanut butter and of course my coffee. Lunch is usually soup or a salad. For dinner I love pasta or fish or lately turkey burgers that I pre-make so I can throw them on the grill when I get home from the gym. I must admit though, I am not perfect. I love my cheese and wine!
How do you balance being active with the demands of your daily life?
I go directly to the gym on the way home from work so I get it done and don’t get distracted. Working out relieves a lot of stress so I make time for it almost every day.
What is a fitness or healthy living goal you have for yourself?
I would love to run another marathon. I have done two, Detroit and the Sunburst in South Bend. It would be nice to finish one in under 4 hours. The only problem is it is that training is so time- consuming. For now I am sticking with the half-marathons which are much more enjoyable and not so time-consuming and hard on the body. Maybe one day I’ll train for another marathon.
What do you like about being a member at SWAT?
The classes that are available. I would not belong to a gym just to use equipment. I find that boring. The Les Mills classes and the instructors make it all worthwhile.
What is your favorite class at SWAT? Why?
I just started doing Combat and absolutely love it, but Step class will always be my number one.
Do you have a person who is your healthy living/fitness inspiration? Who and why?
No one in particular. I am motivated by the SWAT instructors and inspired by anyone who makes the effort to get up off the couch and get moving!
Tell us a little about yourself.
I am a paralegal at Miller Canfield in Kalamazoo. I have been married to my husband for 12 years, and we have 2 wonderful but not always well-behaved beagles. I love running, traveling and getting together with friends.
What is your usual weekly workout routine?
I usually work out 5 days a week. Roughly this is what I do, depending on the weather and if I am training for a run.
Monday: Sometimes running in the summer, otherwise it’s a day off
Tuesday: Combat if I can escape work early, if not, Pump
Wednesday: Body Step
Thursday: Pump or running
Friday: Day off
Saturday: Combat
Sunday: Attack/Pump Combo or run
What are your go-to snacks and meals?
In the morning I’ll have either cereal or a bagel or English muffin with peanut butter and of course my coffee. Lunch is usually soup or a salad. For dinner I love pasta or fish or lately turkey burgers that I pre-make so I can throw them on the grill when I get home from the gym. I must admit though, I am not perfect. I love my cheese and wine!
How do you balance being active with the demands of your daily life?
I go directly to the gym on the way home from work so I get it done and don’t get distracted. Working out relieves a lot of stress so I make time for it almost every day.
What is a fitness or healthy living goal you have for yourself?
I would love to run another marathon. I have done two, Detroit and the Sunburst in South Bend. It would be nice to finish one in under 4 hours. The only problem is it is that training is so time- consuming. For now I am sticking with the half-marathons which are much more enjoyable and not so time-consuming and hard on the body. Maybe one day I’ll train for another marathon.
What do you like about being a member at SWAT?
The classes that are available. I would not belong to a gym just to use equipment. I find that boring. The Les Mills classes and the instructors make it all worthwhile.
What is your favorite class at SWAT? Why?
I just started doing Combat and absolutely love it, but Step class will always be my number one.
Do you have a person who is your healthy living/fitness inspiration? Who and why?
No one in particular. I am motivated by the SWAT instructors and inspired by anyone who makes the effort to get up off the couch and get moving!
Monday, April 9, 2012
Egg-cellent Snack
I came across this recipe in the February issue of Oxygen magazine. I love to eat egg whites for breakfast, but if I'm heading straight to work from the gym, I have no way of cooking them. These egg cups are easy to make ahead of time and reheat once I'm at work. Put in whatever veggies you want; I just used what we happened to have at home. You could eliminate the cheese or substitute a different type of cheese. I liked the fat free feta because it adds a lot of flavor without a lot of calories (I used 1 ounce for 6 egg cups, which only added 6 calories per cup). Each serving is around 55 calories if you use only egg whites; it would be around 85 if you use a whole egg.
1. Coat a muffin tin with cooking spray.
2. Fill each muffin cup with 1/4 c. egg whites (about 1.5-2 egg whites).
3. Top with red pepper, onion, spinach, mushrooms, and fat free feta cheese.
4. Bake at 375 degrees until the eggs are firm (approximately 15 minutes).
1. Coat a muffin tin with cooking spray.
2. Fill each muffin cup with 1/4 c. egg whites (about 1.5-2 egg whites).
3. Top with red pepper, onion, spinach, mushrooms, and fat free feta cheese.
4. Bake at 375 degrees until the eggs are firm (approximately 15 minutes).
Weekly Weigh-in and Food Journal
This week started and ended horribly, so I'm not at all surprised that the numbers on the scale went up. Monday night, out of calories for the day, I found myself eating baked tortilla chips, salsa, and granola (not together - the granola was separate from the chips and salsa...although, in retrospect, if I had combined the granola with the chips and salsa maybe that would have made me stop eating!) at about 9:00 pm. Seriously, I have a total night eating problem. I am fully aware and try to save some calories for nighttime in case I want a snack, but it still seems to happen at least once a week that I have a little "fuggedaboudit" moment and eat whatever I want. If only I wanted green beans and celery, that may be okay...
Anyway, I did okay most of the week, then went a little insane this weekend. I didn't even attempt to track calories, which is the big problem. Throw in Easter candy, and it was a big mess. So, my mini-goal this week is a to write down everything I eat, no matter how much. That was the goal in the first place, but I need to restate it because I'm starting to slip.
On the exercise front, I feel pretty strong. I'm continuing to incorporate core work, and I think I'm getting a decent amount of cardio even with my foot injuries. When the gym was closed Sunday, I took a long bike ride. It continues to be food that is my biggest problem. Stupid food.
Starting weight: 172
Last week's weight: 166
This week's weight: 166.4
Monday, April 2 (estimated 2,192 calories)
Breakfast (270 calories):
6 egg whites, 1 banana, large decaf w/2 T. cream
Lunch (435 calories):
mixed veggies, 0.3 oz salt & pepper chips, spinach salad with 1/2 T. olive oil and lemon juice,
Chobani Greek yogurt, Planters Nut-rition bar
Snack (225 calories):
1 T. peanut butter, 1/4 c. raisins
Workout:
RPM class
Dinner (502 calories):
asparagus, 4 oz. sweet potato, turkey bratwurst, pineapple
Snack (760 calories):
baked tortilla chips, salsa, granola with milk
Tuesday, April 3 (1,497 calories)
Pre-workout (100 calories):
oatmeal
Workout:
core workout with Jessica, 30 minutes elliptical at low to moderate intensity
Post-workout (158 calories):
almonds, 1 orange
Lunch (340 calories):
cucumber, Campbell's Select Harvest soup - chicken with long grain rice, 1 banana
Snack (300 calories):
pear, baked tortilla chips, chocolate protein shake
Workout:
training with Jill - "One Plate Wonder"
Dinner (399 calories):
8 egg whites, 4 oz. sweet potato, 1 T. peanut butter
Snack (200 calories):
microwave popcorn
Wednesday, April 4 (1,610 calories)
Pre-workout (80 calories):
1 banana
Workout #1:
RPM class
Breakfast (240 calories):
oatmeal, large decaf w/2 T. cream
Workout #2:
core workout, 30 minutes elliptical at moderate intensity
Snack (90 calories):
1 orange
Lunch (683 calories):
at Crow's Nest - egg white omelet with veggies and bacon, hash browns cooked without butter or oil
Dinner (417 calories):
1 oz. mozzarella cheese, 4 oz. sweet potato, 1 c. green beans, 1/2 c. whole grain brown rice,
1 T. peanut butter
Snack (100 calories):
microwave popcorn
Thursday, April 5 (1,704 calories)
Pre-workout (80 calories):
1 banana
Workout #1:
Body Attack class, 20 minutes elliptical at low intensity
Breakfast (240 calories):
oatmeal, skinny mocha from Starbucks
Workout #2:
Body Pump class
Lunch (371 calories):
mixed greens with black beans and salsa, 1 c. green beans, 1/2 oz. baked tortilla chips
Snack (150 calories):
Planters Nut-rition bar
Dinner (673 calories):
5 oz. grilled chicken, 3 oz. sweet potato, 1 c. brown rice, broccoli, 1 c. low-fat ice cream
Snack (190 calories):
2 T. peanut butter
Friday, April 6
Workout:
"One Plate Wonder," followed by 25 minutes at moderate intensity on the Stair Master
Saturday, April 7
Workout:
Body Pump Class and Super RPM class
Sunday, April 8
Workout:
15 mile bike ride
Anyway, I did okay most of the week, then went a little insane this weekend. I didn't even attempt to track calories, which is the big problem. Throw in Easter candy, and it was a big mess. So, my mini-goal this week is a to write down everything I eat, no matter how much. That was the goal in the first place, but I need to restate it because I'm starting to slip.
On the exercise front, I feel pretty strong. I'm continuing to incorporate core work, and I think I'm getting a decent amount of cardio even with my foot injuries. When the gym was closed Sunday, I took a long bike ride. It continues to be food that is my biggest problem. Stupid food.
Starting weight: 172
Last week's weight: 166
This week's weight: 166.4
Monday, April 2 (estimated 2,192 calories)
Breakfast (270 calories):
6 egg whites, 1 banana, large decaf w/2 T. cream
Lunch (435 calories):
mixed veggies, 0.3 oz salt & pepper chips, spinach salad with 1/2 T. olive oil and lemon juice,
Chobani Greek yogurt, Planters Nut-rition bar
Snack (225 calories):
1 T. peanut butter, 1/4 c. raisins
Workout:
RPM class
Dinner (502 calories):
asparagus, 4 oz. sweet potato, turkey bratwurst, pineapple
Snack (760 calories):
baked tortilla chips, salsa, granola with milk
Tuesday, April 3 (1,497 calories)
Pre-workout (100 calories):
oatmeal
Workout:
core workout with Jessica, 30 minutes elliptical at low to moderate intensity
Post-workout (158 calories):
almonds, 1 orange
Lunch (340 calories):
cucumber, Campbell's Select Harvest soup - chicken with long grain rice, 1 banana
Snack (300 calories):
pear, baked tortilla chips, chocolate protein shake
Workout:
training with Jill - "One Plate Wonder"
Dinner (399 calories):
8 egg whites, 4 oz. sweet potato, 1 T. peanut butter
Snack (200 calories):
microwave popcorn
Wednesday, April 4 (1,610 calories)
Pre-workout (80 calories):
1 banana
Workout #1:
RPM class
Breakfast (240 calories):
oatmeal, large decaf w/2 T. cream
Workout #2:
core workout, 30 minutes elliptical at moderate intensity
Snack (90 calories):
1 orange
Lunch (683 calories):
at Crow's Nest - egg white omelet with veggies and bacon, hash browns cooked without butter or oil
Dinner (417 calories):
1 oz. mozzarella cheese, 4 oz. sweet potato, 1 c. green beans, 1/2 c. whole grain brown rice,
1 T. peanut butter
Snack (100 calories):
microwave popcorn
Thursday, April 5 (1,704 calories)
Pre-workout (80 calories):
1 banana
Workout #1:
Body Attack class, 20 minutes elliptical at low intensity
Breakfast (240 calories):
oatmeal, skinny mocha from Starbucks
Workout #2:
Body Pump class
Lunch (371 calories):
mixed greens with black beans and salsa, 1 c. green beans, 1/2 oz. baked tortilla chips
Snack (150 calories):
Planters Nut-rition bar
Dinner (673 calories):
5 oz. grilled chicken, 3 oz. sweet potato, 1 c. brown rice, broccoli, 1 c. low-fat ice cream
Snack (190 calories):
2 T. peanut butter
Friday, April 6
Workout:
"One Plate Wonder," followed by 25 minutes at moderate intensity on the Stair Master
Saturday, April 7
Workout:
Body Pump Class and Super RPM class
Sunday, April 8
Workout:
15 mile bike ride
Saturday, April 7, 2012
Mom Guilt
I'd like you to meet my three favorite people:
These are the BROs (Braeden, Reed, and Oscar, hence the BRO acronym). They are amazing, smart, fun, silly, talented people (click on it, it's adorable) - you know, every adjective any proud parent would use. I love being a parent (well, minus the occasional projectile-vomit-all-over-me part), and I love parenting with Asa. Life is great.
However, "mom guilt" constantly hangs over me when it comes time to head to the gym...yet I also feel guilty when I skip a workout. It did NOT help that I read this article about Tina Fey, in which she said, "While it would be great to work out an hour a day, there is something inherently sort of selfish about it." There it was, in print, somebody judging what I do to be selfish - exactly what the mom guilt has been trying to tell me all along. I know that it would be much worse to be an abusive or neglectful mother, but selfish seems pretty bad too.
I am a teacher, so I'm lucky in that I have summers to spend with my family; I don't feel bad going to the gym then. During the school year, though, it's a different story. If I hit the gym at 5:30 in the morning, I get my workout out of the way and have my evening free to spend with my babies...but I miss sharing breakfast with them or being there if they wake up early and sneak into my bed for a snuggle. I could go around 3 pm, right after school gets out - barring any other commitments, which is rare - but then I can't take a group fitness class because they're not offered until 4:30 or later. If I wait until later at night to take a class (which I usually do on Tuesdays and Thursdays - 5:30 pm Body Pump), then a good portion of the evening is gone, dinner is late, and we're rushing to get through the bedtime routine (and I know it'll just get worse as the boys get into school activities and start having homework). It seems like there is no winning.
I know there are plenty of positive benefits for my children in regards to my commitment to exercise. The biggest one is the example I'm setting for them (and so is Asa, since he is a dedicated gym-goer as well). They know that fitness is a priority in order to be healthy, and they are starting to understand that exercise is something everyone needs to do and that it should be fun! Just this week, Braeden came inside with massive grass stains on his pants after playing soccer in the yard. He proudly showed them to me and said, "Mom, these mean that I was working really hard when I was practicing."
Exercising improves my mood and gets rid of stress. I have energy to play with my kids. Hopefully, all this exercise will help me live a long and healthy life - I want to be able to run around and play with their children. When I'm at the gym, the boys are at Kids Kove, which has an amazing staff. They have a great time there and usually don't want to leave! Bonus: my kids are making friends with the kids who are there because their parents are also committed to physical fitness, so they're learning that exercising is just a way of life.
For now, I think the key is finding balance - I will do what I need to do in order to keep my family happy and keep myself sane. The mom guilt will always be there - if not about this, then about something else, right? I must commit to being a dedicated mom to my boys, and I also must commit to regular exercise (if I don't, the only thing I'll commit myself to will be an asylum). If I'm sneaking out the door at 5:15 am and a sleepyhead Reed tiptoes up and says, "Can you come back to bed and cuddle?", it's okay to skip my workout and replace it with some hugs. If my stress level is through the roof, it's okay to have Asa take over with the boys for the night and head to the gym.
Any thoughts, fellow parents? How do you handle it all?
 |
| Reed just turned 4 yesterday, Ozzie is 10 months, and Braeden is 6 |
However, "mom guilt" constantly hangs over me when it comes time to head to the gym...yet I also feel guilty when I skip a workout. It did NOT help that I read this article about Tina Fey, in which she said, "While it would be great to work out an hour a day, there is something inherently sort of selfish about it." There it was, in print, somebody judging what I do to be selfish - exactly what the mom guilt has been trying to tell me all along. I know that it would be much worse to be an abusive or neglectful mother, but selfish seems pretty bad too.
I am a teacher, so I'm lucky in that I have summers to spend with my family; I don't feel bad going to the gym then. During the school year, though, it's a different story. If I hit the gym at 5:30 in the morning, I get my workout out of the way and have my evening free to spend with my babies...but I miss sharing breakfast with them or being there if they wake up early and sneak into my bed for a snuggle. I could go around 3 pm, right after school gets out - barring any other commitments, which is rare - but then I can't take a group fitness class because they're not offered until 4:30 or later. If I wait until later at night to take a class (which I usually do on Tuesdays and Thursdays - 5:30 pm Body Pump), then a good portion of the evening is gone, dinner is late, and we're rushing to get through the bedtime routine (and I know it'll just get worse as the boys get into school activities and start having homework). It seems like there is no winning.
I know there are plenty of positive benefits for my children in regards to my commitment to exercise. The biggest one is the example I'm setting for them (and so is Asa, since he is a dedicated gym-goer as well). They know that fitness is a priority in order to be healthy, and they are starting to understand that exercise is something everyone needs to do and that it should be fun! Just this week, Braeden came inside with massive grass stains on his pants after playing soccer in the yard. He proudly showed them to me and said, "Mom, these mean that I was working really hard when I was practicing."
Exercising improves my mood and gets rid of stress. I have energy to play with my kids. Hopefully, all this exercise will help me live a long and healthy life - I want to be able to run around and play with their children. When I'm at the gym, the boys are at Kids Kove, which has an amazing staff. They have a great time there and usually don't want to leave! Bonus: my kids are making friends with the kids who are there because their parents are also committed to physical fitness, so they're learning that exercising is just a way of life.
For now, I think the key is finding balance - I will do what I need to do in order to keep my family happy and keep myself sane. The mom guilt will always be there - if not about this, then about something else, right? I must commit to being a dedicated mom to my boys, and I also must commit to regular exercise (if I don't, the only thing I'll commit myself to will be an asylum). If I'm sneaking out the door at 5:15 am and a sleepyhead Reed tiptoes up and says, "Can you come back to bed and cuddle?", it's okay to skip my workout and replace it with some hugs. If my stress level is through the roof, it's okay to have Asa take over with the boys for the night and head to the gym.
Any thoughts, fellow parents? How do you handle it all?
Thursday, April 5, 2012
One Plate Wonder
Jill (you know Jill - SWAT owner & trainer) invited me to work out with her Choose to Lose Tuesday night group. I really admire Jill - she is an amazing, inspiring instructor who puts her heart and soul into helping others achieve their goals. So, of course, I immediately said yes...then spent the next week looking forward to the workout with a mix of excitement and nausea (she is a tough trainer who doesn't let you slack!).
Jill did not disappoint - the workout was awesome. She came up with a routine she dubbed "One Plate Wonder." Each of us (there were 6 of us there - Marti, Chuck, Sara, Rita, and Tori) had to grab a 25-lb plate and bring it into studio 2. Well, Chuck had to grab 35 pounds, but that's what he gets for showing off in Pump every week. Jill came up with 15 different exercises holding the plates, of which we had to do 15 reps each. In between each exercise, we pushed the plates down and back along the length of the floor, which constituted our cardio.
Fifteen reps does not sound like a lot, but when it is fifteen push-ups with a 25-lb plate on your back, it sure feels like a lot. My favorite move was probably the "get-ups," where we had to lie on our backs holding the plate above our heads, then use momentum and core strength to stand up (without using our hands) and extend our arms so the plate was above our heads. My least favorite was the lunge with the tricep extension - in that case, one lunge on the right foot with a tricep extension behind the head AND one lunge on the left foot with another tricep extension behind the head counted as one rep (so, thirty tricep extensions - not a big deal in Pump when I'm using a 10-lb weight; pretty big deal when I have 25-lbs).
The workout was two days ago. I am sore all over, especially in my lats - the good kind of sore that means I worked muscles I don't normally use. Since "One Plate Wonder," I have done RPM, Attack, and Pump, but I know the soreness is coming from Jill's workout. Tomorrow morning, I'm going to subject my husband and Jessica (see Tuesday's blog - she's the featured member) to "One Plate Wonder" - if you happen to be at SWAT a little after 8 am Friday (4/6), join us! Muwahahahahaha.
Jill did not disappoint - the workout was awesome. She came up with a routine she dubbed "One Plate Wonder." Each of us (there were 6 of us there - Marti, Chuck, Sara, Rita, and Tori) had to grab a 25-lb plate and bring it into studio 2. Well, Chuck had to grab 35 pounds, but that's what he gets for showing off in Pump every week. Jill came up with 15 different exercises holding the plates, of which we had to do 15 reps each. In between each exercise, we pushed the plates down and back along the length of the floor, which constituted our cardio.
Fifteen reps does not sound like a lot, but when it is fifteen push-ups with a 25-lb plate on your back, it sure feels like a lot. My favorite move was probably the "get-ups," where we had to lie on our backs holding the plate above our heads, then use momentum and core strength to stand up (without using our hands) and extend our arms so the plate was above our heads. My least favorite was the lunge with the tricep extension - in that case, one lunge on the right foot with a tricep extension behind the head AND one lunge on the left foot with another tricep extension behind the head counted as one rep (so, thirty tricep extensions - not a big deal in Pump when I'm using a 10-lb weight; pretty big deal when I have 25-lbs).
The workout was two days ago. I am sore all over, especially in my lats - the good kind of sore that means I worked muscles I don't normally use. Since "One Plate Wonder," I have done RPM, Attack, and Pump, but I know the soreness is coming from Jill's workout. Tomorrow morning, I'm going to subject my husband and Jessica (see Tuesday's blog - she's the featured member) to "One Plate Wonder" - if you happen to be at SWAT a little after 8 am Friday (4/6), join us! Muwahahahahaha.
 |
| Lunge, then bring the plate behind your head to work the triceps. It's reeeeeaaaaaaalllllyyy fun. |
 |
| Glaring at Jill as I finish one of the plate-pushing runs. |
Tuesday, April 3, 2012
FEATURED MEMBER: Jessica
Our next featured member is Jessica, whom I have run into at the gym every Sunday when we're dropping off our kids at Kids Kove. She is also one of the people who stepped up when I asked for help adding core exercises to my workouts, and I've had a great time learning from her. She is a dedicated gym rat, and she works hard to improve her fitness. She is definitely setting a great example for her kids - and for all of us!
Tell us a little about yourself.
I’m currently a stay at home mom to a 2 ½ year old and 14 month old. I used to be a production manager for a publications department, and currently still dabble in freelance graphic designing. With my kids I like to get out of the house, play outside, go to the library, and participate in events with the mom group I organize. Without my kids I like to go out with friends and/or my husband. My enjoyment of craft beer while I’m out usually is the reason for a longer work out! I also have special place in my heart for anything tattoo related. I probably pay too much attention to entertainment news, as well, but sometimes E! is what gets me through my treadmill running!
What is your usual weekly workout routine?
I work out every day of the week. My routine is made up of 25 to 30 minutes of weight training/target area exercises and then an hour of varied cardio. I always do a different routine every day to keep things fresh and keep my body guessing.
What are your go-to snacks and meals?
My snacks and meals are just as much about what I have to avoid keeping around, as what I do keep in the house. I love food and have to limit my access to anything unhealthy, because I will probably eat it. I eat a lot of fruit, especially apples. I try to follow up my workouts with some form of protein, such as a small handful of nuts or cheese. I always eat a lot of vegetables, ground turkey, chicken and fish. Luckily I love healthy food just as much as I do the “naughty” stuff so it’s easy for me to find good things to eat. Since meeting my weight loss goal, I do allow splurges here and there, but I always balance them with healthier meals.
How do you balance being active with the demands of your daily life?
Due to staying home and the Kids Kove at SWAT I’m able to have a flexible schedule and get my work out done in the morning. If the kids are sick, I do make myself get up to be at the gym when it opens, so I can get my work out in before my husband goes to work. I know trying to fit it in any other time of the day would be difficult for me. When I am back to work, I do plan on hitting the gym at 5:30 when it opens. For me, working out is a high priority, so I’m always going to make it happen.
What is a fitness or healthy living goal you have for yourself?
When I started at SWAT over a year ago, my main goal was weight loss. Two pregnancies close together, poor eating habits and lack of exercise had left me with almost 80 pounds to lose. Once I reached my weight loss goal, I’ve since adjusted my focus to weight loss maintenance, toning and adding some muscle. I still have some trouble areas I focus on as part of my work outs and overall I just hope to continue improving my body and being in shape so I can feel good and enjoy being active.
What do you like about being a member at SWAT?
I love the Kids Kove. That is one of the things that actually made it possible for me to start working out. Being able to do my work out and leave the kids with people I trust makes it possible for me to focus on my goals. I like that my kids get the chance to be away from me for a couple hours and make new friends they enjoy seeing every day.
I also really like the variety of machines SWAT offers. I can always do something new and incorporate different activities into my work out due to the amount of equipment available.
What is your favorite class at SWAT? Why?
Due to severe lack of coordination, I have yet to take part in many classes. I did try them all during the Fitness Blitz that was offered a little while ago and that was a really cool way to experience all the classes, plus get in an awesome work out for the day. I really enjoyed Combat, but if I did it again, would probably stay in the back because I caught myself in the mirror and was mildly embarrassed! I also really liked Flow, because I’ve always wanted to incorporate some yoga into my routine and that class gave me the opportunity to do so. I was able to take a full class of that once and enjoyed it, but due to my after gym activities with the kids, plus their inability to follow a schedule, I usually can’t work the classes into my mornings at this time.
Do you have a person who is your healthy living/fitness inspiration? Who and why?
I don’t have a specific person, no. I really just admire and am inspired by anyone who takes the time to work on their fitness and their health. I respect every person I see at the gym because they’re taking out the time to work on their goals and stay active.
Anything else you’d like to say?
I’m enjoying seeing ongoing changes at SWAT and ways everyone is working to make it an even more enjoyable place to go. I never thought I’d be a gym person, especially going as often as I do. After years of losing weight the wrong ways and not staying nearly active enough, I wish I had started sooner. The motivation to work out can sometimes be hard to come by, but it’s one of those things you’re so happy you did after you’re done and seeing ongoing results can really make you feel good. I’m thankful every day that I made the decision to start working out and pushing myself to keep doing more.
Tell us a little about yourself.
I’m currently a stay at home mom to a 2 ½ year old and 14 month old. I used to be a production manager for a publications department, and currently still dabble in freelance graphic designing. With my kids I like to get out of the house, play outside, go to the library, and participate in events with the mom group I organize. Without my kids I like to go out with friends and/or my husband. My enjoyment of craft beer while I’m out usually is the reason for a longer work out! I also have special place in my heart for anything tattoo related. I probably pay too much attention to entertainment news, as well, but sometimes E! is what gets me through my treadmill running!
What is your usual weekly workout routine?
I work out every day of the week. My routine is made up of 25 to 30 minutes of weight training/target area exercises and then an hour of varied cardio. I always do a different routine every day to keep things fresh and keep my body guessing.
What are your go-to snacks and meals?
My snacks and meals are just as much about what I have to avoid keeping around, as what I do keep in the house. I love food and have to limit my access to anything unhealthy, because I will probably eat it. I eat a lot of fruit, especially apples. I try to follow up my workouts with some form of protein, such as a small handful of nuts or cheese. I always eat a lot of vegetables, ground turkey, chicken and fish. Luckily I love healthy food just as much as I do the “naughty” stuff so it’s easy for me to find good things to eat. Since meeting my weight loss goal, I do allow splurges here and there, but I always balance them with healthier meals.
How do you balance being active with the demands of your daily life?
Due to staying home and the Kids Kove at SWAT I’m able to have a flexible schedule and get my work out done in the morning. If the kids are sick, I do make myself get up to be at the gym when it opens, so I can get my work out in before my husband goes to work. I know trying to fit it in any other time of the day would be difficult for me. When I am back to work, I do plan on hitting the gym at 5:30 when it opens. For me, working out is a high priority, so I’m always going to make it happen.
What is a fitness or healthy living goal you have for yourself?
When I started at SWAT over a year ago, my main goal was weight loss. Two pregnancies close together, poor eating habits and lack of exercise had left me with almost 80 pounds to lose. Once I reached my weight loss goal, I’ve since adjusted my focus to weight loss maintenance, toning and adding some muscle. I still have some trouble areas I focus on as part of my work outs and overall I just hope to continue improving my body and being in shape so I can feel good and enjoy being active.
What do you like about being a member at SWAT?
I love the Kids Kove. That is one of the things that actually made it possible for me to start working out. Being able to do my work out and leave the kids with people I trust makes it possible for me to focus on my goals. I like that my kids get the chance to be away from me for a couple hours and make new friends they enjoy seeing every day.
I also really like the variety of machines SWAT offers. I can always do something new and incorporate different activities into my work out due to the amount of equipment available.
What is your favorite class at SWAT? Why?
Due to severe lack of coordination, I have yet to take part in many classes. I did try them all during the Fitness Blitz that was offered a little while ago and that was a really cool way to experience all the classes, plus get in an awesome work out for the day. I really enjoyed Combat, but if I did it again, would probably stay in the back because I caught myself in the mirror and was mildly embarrassed! I also really liked Flow, because I’ve always wanted to incorporate some yoga into my routine and that class gave me the opportunity to do so. I was able to take a full class of that once and enjoyed it, but due to my after gym activities with the kids, plus their inability to follow a schedule, I usually can’t work the classes into my mornings at this time.
Do you have a person who is your healthy living/fitness inspiration? Who and why?
I don’t have a specific person, no. I really just admire and am inspired by anyone who takes the time to work on their fitness and their health. I respect every person I see at the gym because they’re taking out the time to work on their goals and stay active.
Anything else you’d like to say?
I’m enjoying seeing ongoing changes at SWAT and ways everyone is working to make it an even more enjoyable place to go. I never thought I’d be a gym person, especially going as often as I do. After years of losing weight the wrong ways and not staying nearly active enough, I wish I had started sooner. The motivation to work out can sometimes be hard to come by, but it’s one of those things you’re so happy you did after you’re done and seeing ongoing results can really make you feel good. I’m thankful every day that I made the decision to start working out and pushing myself to keep doing more.
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