Tag: strongisthenewskinny

LIIFT4 Update: End of Week 4

Aug

2018

So today was leg day with LIIFT4 (since I missed doing it yesterday). But since it was week four–that means that it was all HIIT exercises. There were only four exercises, but three rounds of each with decreasing times, then a double burnout round, and then three rounds of ab work. We’ll see if I can get out of bed tomorrow or not.

Glance at the weights over the past four weeks

I’m really enjoying this program, and will probably do a second round (though not right away). I know that I’m getting stronger (I mean why else would I have gone ahead and ordered a set of twenty pound dumbbells?), though the scale isn’t changing dramatically. But in all honesty–I don’t want the scale to dramatically change as that means there is the good chance of me gaining the weight back (which I’ve done–and it’s not fun trying to convince your body to let the fat go the second time).

I’m going to start measuring my successes by other means–lifting heavier, actually being able to do some of the moves (I still can’t do a decent reverse lunge, and lets not even talk tricep pushups), and just feeling better about myself.

Four weeks to go with program, and then it will be on to doing a second (or maybe I should say a first full complete) round of Shift Shop–it’s only three weeks, and then possibly on to doing a round of Insanity Max30. I’ve realized with the past week–pushing play does help to get rid of the headache, and if I’m honest–I’m sure the next few months are going to be prime for me developing constant headaches.

But I have remembered how I enjoy to lift weights–so I will be cycling back to the programs that have the weights, and between them ones that have more cardio and resistant training (using body weight but no actual weights).

jessimatts No Comments fitnessHealth beachbodydumbbellsfitnessgettingstrongerhealthLIIFT4strongisthenewskinnyweighttraining

Photography Challenge Day 7 (a few days late and a little short)

Aug

2018

Well the winner for today’s photography challenge was the progress picture of the increase in weights for LIIFT4. Technically this should have been the end of week four, but I started week three over as I had a major migraine headache and other issues last week that had me putting the program on hold. I for one didn’t want to try to lift weights when I felt like my head was going to explode from the pain.

I’m really liking this program–while the exercises are the same week to week (though the legs have HIIT every other week–not looking forward to next Friday night), the order is changed week to week. So I was able to increase my weights on most of the exercises–though I’m probably still going really light on the shoulders (but they are one of my weak points). I’ve also learned that when it comes to pushups–I can’t do a tricep pushup to save my life and I might just try to work on doing normal pushups during that part (instead of just staring at the computer screen).

Next week is the measurement weekend (it will be basically four weeks of doing the program) and we shall see if there are any changes. Currently all I’m going for is to actually complete a program, if I lose some inches and pounds that is a bonus. I’ve had so many set backs that now I’m just doing things a day at a time, while still trying to focus on the long term goal of getting into the best shape of my life. I’m thinking that after I finish with LIIFT4 I’m going to maybe make my own hybrid calendar of different workouts and just switch things up daily and see how that goes (mix in the cardio with the resistance training).

jessimatts No Comments fitnessHealthPhotography babystepsbacktohealthandfitnessbeachbodyliftingweightsLIIFT4strongisthenewsexystrongisthenewskinnyweighttraining

LIIFT4 Week 1 Completed

Jul

2018

So yesterday marked the end of week 1 of LIIFT4, and I’m sore as hell. One of the reasons why I decided to give LIIFT4 a go is that it’s a four day a week program (two days on/one day off/two days on/two days off), so that you can almost make your own schedule—picking two days to start, taking the next day off, going two days, and then having a full two days off before starting the second week. So this isn’t the first weight training program I’ve done through Beachbody (I’ve done CharleanExtreme, Les Mills PUMP, 21 Day Fix, 21 Day Fix Extreme, and T25—all of which are either majority resistance training or a mixture), and I’ll have to say that it’s nice to know that I haven’t totally loss my ability to lift semi-heavy.

Now I know that some people will say that lifting five to 8 pounds isn’t lifting heavy (or even semi-heavy), but when you haven’t been working out consistently for months—I think it’s pretty damn good that I can lift that amount for three rounds of 10. Though I did order a 10-pound dumbbell set (and it should be delivered before week 2 starts), and then I can use those for some of the exercises where the 8-pound did feel a little light. There were some exercises where I didn’t lift any weights (reverse lunges), mainly because those are my weak points. So I do have a goal that by the end of the program I can hopefully hold weight through at least two repetitions of the reverse lunge, and that I might be able to do three triceps pushups on the floor (and not elevated or standing).

I’m also going to try to do active recovery days (potentially trying to fit in either a cardio dance [country heat or CIZE], or something more pilates or yoga based)—that way once the next week starts I will be a little more loose and limber.

If interested in anything Beachbody related—links are at the bottom of the page, or drop a comment and I’ll respond as soon as I can.

jessimatts No Comments fitnessFitness ChallengesHealthPersonal Development activerestdaysbeachbodybeachbodyprogramsgettingbackontrackLIIFT4resistancetrainingshakeologystrongisthenewskinny

Starting LIIFT4

Jul

2018

So as many know I’ve been trying to figure to get back into a fitness and nutrition routine since the beginning of the year. I’d be going good for awhile and then slide backwards, and then crawl forwards, and slide backwards again.
I’m a firm believer in Beachbody workout programs—I’ve been a customer since I think 1999 (basically whenever Yoga Booty Ballet came out)—and yes, I’ve been struggling with my weight for basically 20 plus years. But that issue has been solely on my shoulders—I cave to mistakes way to easily, and then allow the problem to get even bigger before I try to take on a fitness routine again.
I’d made a good start several years ago when I started with T25 (it is a great workout program that is only 25 minutes a day for 5 days), then went on with a few other programs as well (CLX—Charlean Extreme, 21 day fix, 21 day fix extreme, Les Mill Pump), but at the same time slid backwards on my nutrition and allowed an injury that sidelined me for about two months to stretch into about three and half years. During those three and half years—I gained all the weight I lost and then some. While I didn’t (and don’t) really hate myself—I am disappointed in myself for allowing myself to slide so far back (basically I’m back at my grad school weight).
So I’ve decided that I’m going to start again, and this time in “community” setting. I’ve decided that I’m going to try LIIFT4, which is one of the two new programs that beachbody is going to be rolling out this fall. LIIFT4 is basically a program that combines resistance training (weights) with HIIT intervals; and it’s only 4 days a week.I enjoy doing weight training (Les Mill Pump is still one of my favorite workouts), and decided that maybe trying something new in terms of weight training is the way I need to go. So day one is done—my chest muscles and upper arm muscles aren’t really talking to me (I don’t know how well I’ll be able to move my arms tomorrow). So far the only exercise that I’m going to have to figure out modification/replacement for are doing the tricep pushups—I don’t have the upper arm strength, and I’m not sure my arms like going in that direction anyway. So stay tune, within the next two months I will hopefully be sharing at least one series of comparison photos (it may be just the before and after—not sure).

jessimatts No Comments fitnessFitness ChallengesHealthPersonal Development babystepsbacktofitnessbeachbodyprogramsgettingbackontrackHIITintervalsLIIFT4strongisthenewskinnyweighttraining

Review: Mini Habits for Weight Loss by Stephen Guise; and what I got out of it.

Jun

2018

I have always struggled with my weight, and have probably bounced between the “overweight” and “mild obese” weight-range my entire life. I’ve tried numerous different diets (from slim shakes for lunch/snacks) to following an plan that told me exactly how much and what to eat daily (this one I remember that on day seven all you were allowed was ½ a grapefruit and a cup of yogurt for your meals—it was the most restricted calorie day). Now I’m just trying to be sensible—more fruits and veggies, less processed foods (sausages, fries, things like that), and more water. I’ve been getting better over the past couple of years (though my weight has gone from the “overweight” category back to the “mild obese” category), so I decided that I would also start reading a few books on different aspects of weight loss, to try to find some additional “tools” that I could add/use when it comes to trying to lose weight sensibly.

“Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle without suffering” by Stephen Guise is a wonderful tool to add to your “tool belt” when it comes to sensible weight loss. This book gives both a history of the weight loss industry (including a good background on the low fat vs. low sugar diets), and then goes into sensible ways of slowly changing both nutrition and fitness habits to make them long lasting. There are now quick and easy fixes, but ideas and suggestions for how to make changes to your nutrition and fitness routines that one can actually stick with.

Mini Habits for Weight Loss by Stephen Guise. Image (c) Amazon.com

There were numerous different parts of the book that stood out to me, but one in particular: “Calorie restriction has been shown to drop your metabiolism and make your body prone to store fat” (pg. 50_kindle edition). This is opposite of everything that you see and hear in the news (where you’re told to lower the calories to force your body to start burning fat), but at the same time it makes sense due to how the human species has evolved over tens of thousands of years. I use to try to restrict my calories, but then I started to pay attention to how it made me feel—I was usually in a fairly bad mood (and it was all due to the fact that while I thought I was losing “fat” I was in fact starving myself and now we know that there is a direct correlation between our gut flora and our mental health—so my gut flora was sending signals to my brain that they were stressing, and in turn my mood was usually bouncing between grumpy, tired, and irritable. Read More

jessimatts No Comments Book ReviewsfitnessHealthPersonal Development fitnesshealthyweightlossittakestimetobuildahabitnutritionstrongisthenewskinny

Update on fitness and health journey

May

2018

So I’m again trying to refocus on my health and fitness journey. I do well for a while, and then I slid off course (both in terms of nutrition and fitness). Since we just got back from a mini vacation in southeastern New Mexico (Carlsbad Caverns, the White Sands, & Roswell), I’ve decided that its time again to try to focus on getting back into shape.

I’m not trying to get back into shape to impress people, or to get to a certain size—I’m doing it for myself (to hopefully negate some potential health difficulties, and to be able to check a few things off my bucket list). There are several different hikes that I would like to do, and I know that to be able to do them (and not be totally out of breath the entire time) I need to get into shape and lose some weight.

I’d like to hike at the Grand Canyon, visit the Incan ruins in Peru, and go on several other hikes that probably haven’t made it onto my bucket list but probably will be getting added within the next few weeks.

So how am I getting my fitness routine back on track? I’m currently doing Insanity Max:30 as my main workout program. As the name implies it’s an insanity workout, but each workout is only 30 minutes long, plus there is a modifier you can follow (which they don’t have in the original insanity workouts). While this is my main workout program, I may be subbing in other workouts for some of them until I feel like I can do the workout without quitting 8 minutes into. Last night I was attempting to do Sweat Intervals and realized that this was the workout that had me quitting the program the last time I attempted it, so instead of totally stopping a workout, I exchanged it for Country Heat: Giddy Up (and while I only made it through about half of that—combined they were about 20 minutes of working out). I’m going to try Sweat Intervals again this weekend, and just try to figure out the best modifications for some of the moves (right now there is no way I can do squats to lunges without falling on my face; so I may just do squats the first time and then lunges the second round). So while I may not be totally making it through the full 30 minutes (daily goals are a minimum of 20-25 minutes; depending on what the last round or so of exercise are), I am doing it daily. The other programs that are probably also going to be used are Country Heat, and then for some more resistance training: Les Mills Pump.

One other things that I’m going to do is watch the entire workout (even if I don’t do it) so that I have an idea of the exercises that are going to be used during that specific workout.

Nutrition wise: I’m removing the word “can’t” from my vocabulary and exchanging it with the word “don’t” to where my mental talks with myself I’m telling myself that “I don’t want something” instead of saying “I can’t have something). This way I still allow myself treats (and chocolate) and hopefully will now not have that many episodes where I’m bingeing on foods that in small moderations aren’t that bad—but when binged upon can add up in the calories.

I’m hopefully going to start eating more fruits (and maybe some more veggies), and try to cut down on the amount of processed foods that I’m eating (namely cutting back on the processed meats and some of the cheeses, and pasta, and a few other things). But again—replacing the word “can’t” with the word “don’t” and telling myself that I can find something else that will also satisfy me, but be better on the nutritional scale than some of the things I’ve been eating.

So things that I’ve come to realize this week:

Trying to work out daily: 1) I don’t have the space to do side-to-side burpees (going to have to do front-to-back burpees); 2) I still can’t do a push-up to save my life (something to continue working on); and 3) I have zero upper body/arm strength to try to do tricep dips on the floor (going to have to modify and use a chair or something for those).

Therefore, while I have a “goal” weight listed in various fitness/health apps—I’m going to judge my progress by other markers as well: 1) measure monthly (how many inches have been lost); 2) can I start lifting more weight in different programs (so I may switch up the resistance training with different workouts from different programs and keep track of the weights and see after “x” weeks between the programs if I’m lifting heavier or doing more reps with the current weights); 3) can I go from a “modified” form of a workout to the “non-modified” form (i.e. push-ups on the knees (or leaning against the wall) to actually doing an push-up on my toes); 4) buying clothes in a smaller size.

jessimatts No Comments fitnessHealthPersonal Development babystepsbacktohealthandfitnessfitnessgoalshealthgoalsinsanitymax30morefruitsandveggiesstrongisthenewskinny

Monday Motivation

May

2018

I’ve been trying to keep track of my mood this month (as a small mental health challenge for mental health awareness–another post to come on that), and I thought my mood was okay this morning, but it went downhill after lunch for some reason and I’m thinking that I’ll re-grade it as a 2 instead of a 4.

This card almost seemed to jump out of the deck at me this evening as I was thinking of what the motivation for the week should be. “Anything is possible”. This is a reminder that I needed tonight, that I need to keep working towards my goals of finding an industry position and getting back into shape.

We really can accomplish almost anything (though I doubt that we’ll be living on Mars any time soon though), if we just believe that we can. Right now it isn’t so much that I don’t believe in myself (because I do)–I’m just worried that I’m going to make another mistake. It’s amazing how a wrong decision can haunt you for quite awhile–the decision in question was that I shouldn’t have jumped at the first job offer after graduate school. It seemed a little off, but I shook it off to basically my first real interview and nerves. But now looking back, I should have listened to my gut and taken the risk of being unemployed for awhile as I looked for a position–who knows that might have made me consider industry even sooner than what things did.

What is going to be possible for me this year?? A new job in industry (sector/company/position–all still in the air), I will start networking more on-line and add value to where I can get to an informational interview. I will move (possibly to a new city), and I will continue to get my nutrition and fitness back on track to where I’m getting into the best shape of my life.

Baby steps (or crawls) are needed before racing–as long as I’m moving in the correct direction, slow works–I can build up the steam shortly (but I don’t want to push so fast that I burn myself out.

jessimatts No Comments Personal DevelopmentPhotographyprofessional development fitnessgoalsgoalshealthgoalsjobsearchingMondayMotivationpersonaldevelopmentprofessionaldevelopmentstrongisthenewskinny

April In Review

May

2018

Somehow the month of April is over. I want to say that I’ve gotten better at time management so that I can get more accomplished each day, but I haven’t gotten there yet. My goals really haven’t been changing all that much (the step goal changes by about 14,000 [depending on the number of days in the month]), and then I adjust all the other goals so that I can add in one or two other ones that I think I can accomplish that month.

So, my goals for April included:

At least 420,000 steps

Having Shakeology daily for breakfast

Read at least 4 non fiction books (and write reviews)

Write the reviews for books I’ve read this year (but haven’t reviewed)

Pack my lunch daily

Have at least 2 no spend days in a row, and work up to a no spend week

Exercise 6 days a week (get through Yoga Booty Ballet)

Continue networking

Finish up the modules for the SMBA, and then continue working through the other numerous online courses that I’ve bought.

Keep a money log

Finalize my top three industry position choices and start drafting a Linkedin summary that could encompass all three positions.

So how many did I manage to completely accomplish this month? Read More

jessimatts No Comments fitnessHealthjob searchingMonth in ReviewPersonal Developmentprofessional development fitnessjourneyhealthjourneyjobsearchingpersonaldevelopmentprofessionaldevelopmentstrongisthenewskinny

Tuesday Tip

Apr

2018

So I’m switching things up in regards to my photography challenge–there are hopefully going to be a few more inspirational/motivational pictures going up instead of all cats, dogs, fish, birds, and nature (though those will still be coming as well).

Today’s inspirational/motivational quote is something that I think everyone can use–a basic reminder that every day is a fresh start. As humans we seem to like to dwell on the past (yes it is good to remember important events–but the past is there for us to learn from, not repeat). There are times when I do think that as a human race we’re going to be doomed to repeat our pasts, due to that one saying ‘Those who do not learn history are doomed to repeat it’. So yes, we need to learn and remember–but not dwell on the fact that something bad had happened in the past (unless you have a time machine–there is little we can do about it now), we need to use it as a learning tool to make sure that some similar doesn’t happen again.

It also means that if you miss a workout, or if your nutrition isn’t spot on–tomorrow is a fresh start.

I also posted this because I needed the reminder that everyday is a fresh start. A fresh start in my job search, my personal development journey, my professional development journey, and this blog. I know that there are days when I’m not going to do my workout, days when I don’t feel like trying to work on the job search, and that’s okay–tomorrow is another day, and it is one that has a blank slate. The daily story is whatever you want to write–it can be something fresh and new, an “edit” of a previous day, or a continuation of a previous day–the choice is yours.

jessimatts No Comments fitnessHealthjob searchingPersonal DevelopmentPhotographyprofessional developmentQuotes academiatoindustryhealthgoalsjobsearchpersonaldevelopmentprofessionaldevelopmentprogressnotperfectionstrongisthenewskinnyTuesdayTip

Spring Squat Challenge

Mar

2018

So I’m starting a new monthly challenge again–and starting off with the squats again. This is similar to the one I posted back in September–though it goes 5 days before the first rest day. I’ve decided that while I’m having a little problem with sticking with an entire program right now (day in and day out), I’m going to do this as a mini-challenge. The mini-challenge is that my daily exercise only has to be the squats (anything else is bonus), and see if that helps get back into the routine.

jessimatts No Comments Fitness Challenges squatsstrongisthenewskinny