such a long week this was and today it seemed to take forever... i had a hard day emotionally not physically.. one case (ACL) was done with it by 9 and then had other stuff to do but had to watch the or floor so sat in the window at the hospital all day and did basically nothing.
this has been a week where everyone has just gotten on my nerves. not good when you work in surgery and feel yourself hating everyone you work with.
Thank god for Chalenes text throughout the day. she seems to always send something that makes you bite your tongue and breathe. not that i like not saying my mind but it seems to keep me in good standing with the boss. LOL
It was friday is what i kept telling myself. i see my emotions sometimes draining others so now will work on staying positive.. i have a great job.. pay could be better but i also have the beachbody taking off and so much planned with it. Life is good just have to enjoy it. dont stress so much.
Sat i will be leaving for the Game Plan Event in lincoln. mom and britt will be going with me and i hope it is a good as i am told. i think it would be. really looking forward to it. plan on learning a lot.
so tired tonight and ready to relax.. quiet night at home.
bodybugg is working great and really keeping me more accountable.
Tabetha Brooks has been joining me about 3x's a week to do the CE and then we do Turbo Jams for some cardio.. doubleing up.. tonight we jsut couldnt do the turbo... we started but our legs couldn't hold us up.. lol
next time.
have plans to workout with tallman1 in wowy on sunday to make up for missing my sat workout.
This is my life as a single mom who is in a serious relationship, working full-time, and working full time as a Beachbody coach. My life is a roller coaster and I know there has to be others that feel the same. Each day is an adventure in itself!!!! What keeps me trucking along and what makes me want to SCREAM!!! LOL....
Friday, February 26, 2010
Thursday, February 25, 2010
Why you gain weight with a new program.
Why you gain weight with a new program.
An amazing article I had to re-post that one of my favorite fitness celebs posted – Chalene Johnson. For me, it was my “ah-ha” and for others that I’ve shared this with, it re-settled their discourage and kept them charging forward with their respective workout program and goals. DON’T GIVE UP and get some great insight from this fitness expert:
Probably the most common question I get when I release a new exercise program is, “Help! I’m gaining weight! Am I doing something wrong?” This is a common phenomena with any new exercise program, Turbo Kick, Turbo Jam, Hip Hop Hustle, you name it! It’s especially common (and temporary) with intense strength training programs like ChaLEAN Extreme or Tony Horton’s P90X.
The motivation to start a new exercise program is almost always to lose weight loss. However, what most personal trainers know and most at-home exercisers do not, is that a new exercise program often can cause an immediate (and temporary) increase on the scale. (Notice I didn’t say weight gain! I’ll explain.) This common increase in the scale is also the reason why perhaps millions of people start and then quickly quit their resolution to get fit.
The temporary weight gain explained:
When someone starts a new exercise program, they often experience muscle soreness. The more intense and “unfamiliar” the program, the more intense the muscle soreness. This soreness is most prevalent 24 to 48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to “protect and defend” the effected or targeted tissue. Exercise physiologists refer to this as delayed-onset muscle soreness, or DOMS.
This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When this happens the body protects the tissue. The muscle becomes inflamed and slightly swollen with fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling.
Most people are motivated enough to put up with this temporary muscle soreness. Yet, many, especially those who really need immediate weight loss to keep them motivated in those first couple of weeks become discouraged and quit!
When I worked with a group of 70 test participants during the development stages of ChaLEAN Extreme, this happened. Who was the most upset and discouraged? You guessed it… the women! I’m happy to report with absolutely every single woman (and man) in our group, the weight increase was temporary and never lasted more than 2 weeks before they started to see a major drop in the scale. However, these people had the advantage of working with someone who was able to explain to them why this was happening and assure them the weight would come off if they stuck to the nutrition plan and stayed true to the program.
For those of you who are following the ChaLEAN Extreme phase plan, keep in mind that when you start each phase, your body will be “in shock” again. Don’t be surprised or discouraged if you experience a temporary gain on the scale the first week of each phase.
My own personal example of this is running 10K’s. I don’t do it very often, maybe 1 or 2x a year. Even though I run on a regular basis, when you run a race you push much harder. It’s natural for me to be “insanely” sore the next day. It’s also very common for me to see the scale jump 4 pounds the next day from forcing fluids post race and the resulting DOMS. Even though I know the cause of it, it’s still a bummer. We’re all human and hard work should mean “results”. Hard work equals results, but our bodies are amazing machines and they know how to protect us from hurting our selves. Soreness forces you to give those muscles a break Ultimately you will lose the weight and you will change your metabolism in the process.
The key is understanding that this is a normal and temporary and stick with the program!!
When to be concerned:
If you experience a significant weight gain (exceeding 5 pounds) which does not begin to decrease rapidly after the second week, guess what it is??? I’ll give you one hint… you put it in your mouth and chew it. You know it! You’re food (or calorie laden beverages). Newsflash friends.. exercise doesn’t make you gain weight. Consuming more food than you burn makes you gain weight!
So if after two weeks you are not losing weight, have gained weight that’s not coming off, it’s time to take a close and honest look at your food intake. It’s time to find out what your burning in calories each day. Have your RMR or BMR tested. This can be done for less than $50 and the information is invaluable. It takes out the guess work. Google “hydrostatic body fat testing _______ ” and insert the name of the big city you’re closest too. Companies that do HBFT also do BMR testing. Knowledge is king.
I’m gaining weight, but I’m sure it’s muscle:
Possibly, but if you’re following ChaLEAN Extreme correctly, you should be losing fat and gaining muscle and the fat loss should be much more substantial than the rate at which you can physically put on muscle. This is even true for the guys. Of the 70 plus people in my test group, every single one of them lost body fat and gained muscle and not one of them gained weight. I believe the average weight loss after 4 months was 28 pounds with many people losing 40 plus pounds. Even the men, who as you can see put on a lot of muscle, were seeing huge drops in the scale. We tested their muscle composition at the beginning and at the end and 100% of the participants maintained or gained muscle while achieving substantial weight loss. That’s the key to keeping weight off long term, i.e. muscle. Muscle burns fat. But you’ve heard me say that before.
Moral of the story:
Be patient young grass hoper. You’ll be lean and mean in no time!
This is one of the most useful articles I have come across that makes sense and enlightens one, as they prepare for their new program or are in the midst of it. Just having an understanding and a reason why we experience this temporary weight gain, makes the experience that much more enjoyable.
I hope you enjoyed this article and get the mileage that I, and many others have, out of it. Thanks Chalene!
An amazing article I had to re-post that one of my favorite fitness celebs posted – Chalene Johnson. For me, it was my “ah-ha” and for others that I’ve shared this with, it re-settled their discourage and kept them charging forward with their respective workout program and goals. DON’T GIVE UP and get some great insight from this fitness expert:
Probably the most common question I get when I release a new exercise program is, “Help! I’m gaining weight! Am I doing something wrong?” This is a common phenomena with any new exercise program, Turbo Kick, Turbo Jam, Hip Hop Hustle, you name it! It’s especially common (and temporary) with intense strength training programs like ChaLEAN Extreme or Tony Horton’s P90X.
The motivation to start a new exercise program is almost always to lose weight loss. However, what most personal trainers know and most at-home exercisers do not, is that a new exercise program often can cause an immediate (and temporary) increase on the scale. (Notice I didn’t say weight gain! I’ll explain.) This common increase in the scale is also the reason why perhaps millions of people start and then quickly quit their resolution to get fit.
The temporary weight gain explained:
When someone starts a new exercise program, they often experience muscle soreness. The more intense and “unfamiliar” the program, the more intense the muscle soreness. This soreness is most prevalent 24 to 48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to “protect and defend” the effected or targeted tissue. Exercise physiologists refer to this as delayed-onset muscle soreness, or DOMS.
This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When this happens the body protects the tissue. The muscle becomes inflamed and slightly swollen with fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling.
Most people are motivated enough to put up with this temporary muscle soreness. Yet, many, especially those who really need immediate weight loss to keep them motivated in those first couple of weeks become discouraged and quit!
When I worked with a group of 70 test participants during the development stages of ChaLEAN Extreme, this happened. Who was the most upset and discouraged? You guessed it… the women! I’m happy to report with absolutely every single woman (and man) in our group, the weight increase was temporary and never lasted more than 2 weeks before they started to see a major drop in the scale. However, these people had the advantage of working with someone who was able to explain to them why this was happening and assure them the weight would come off if they stuck to the nutrition plan and stayed true to the program.
For those of you who are following the ChaLEAN Extreme phase plan, keep in mind that when you start each phase, your body will be “in shock” again. Don’t be surprised or discouraged if you experience a temporary gain on the scale the first week of each phase.
My own personal example of this is running 10K’s. I don’t do it very often, maybe 1 or 2x a year. Even though I run on a regular basis, when you run a race you push much harder. It’s natural for me to be “insanely” sore the next day. It’s also very common for me to see the scale jump 4 pounds the next day from forcing fluids post race and the resulting DOMS. Even though I know the cause of it, it’s still a bummer. We’re all human and hard work should mean “results”. Hard work equals results, but our bodies are amazing machines and they know how to protect us from hurting our selves. Soreness forces you to give those muscles a break Ultimately you will lose the weight and you will change your metabolism in the process.
The key is understanding that this is a normal and temporary and stick with the program!!
When to be concerned:
If you experience a significant weight gain (exceeding 5 pounds) which does not begin to decrease rapidly after the second week, guess what it is??? I’ll give you one hint… you put it in your mouth and chew it. You know it! You’re food (or calorie laden beverages). Newsflash friends.. exercise doesn’t make you gain weight. Consuming more food than you burn makes you gain weight!
So if after two weeks you are not losing weight, have gained weight that’s not coming off, it’s time to take a close and honest look at your food intake. It’s time to find out what your burning in calories each day. Have your RMR or BMR tested. This can be done for less than $50 and the information is invaluable. It takes out the guess work. Google “hydrostatic body fat testing _______ ” and insert the name of the big city you’re closest too. Companies that do HBFT also do BMR testing. Knowledge is king.
I’m gaining weight, but I’m sure it’s muscle:
Possibly, but if you’re following ChaLEAN Extreme correctly, you should be losing fat and gaining muscle and the fat loss should be much more substantial than the rate at which you can physically put on muscle. This is even true for the guys. Of the 70 plus people in my test group, every single one of them lost body fat and gained muscle and not one of them gained weight. I believe the average weight loss after 4 months was 28 pounds with many people losing 40 plus pounds. Even the men, who as you can see put on a lot of muscle, were seeing huge drops in the scale. We tested their muscle composition at the beginning and at the end and 100% of the participants maintained or gained muscle while achieving substantial weight loss. That’s the key to keeping weight off long term, i.e. muscle. Muscle burns fat. But you’ve heard me say that before.
Moral of the story:
Be patient young grass hoper. You’ll be lean and mean in no time!
This is one of the most useful articles I have come across that makes sense and enlightens one, as they prepare for their new program or are in the midst of it. Just having an understanding and a reason why we experience this temporary weight gain, makes the experience that much more enjoyable.
I hope you enjoyed this article and get the mileage that I, and many others have, out of it. Thanks Chalene!
Wednesday, February 24, 2010
been awhile
Ok so i have been gone but not missing my workouts.
i have started working out with my friends Tab and Sheena and we are doing the CE and then Turbo Jams...
we should be some hot women soon.
Can't wait..
Jamie made turkey and salmon meatloaf tonight and it was delicouse.. man i think i could eat that more often.. it is so good.
I will start writing again soon.
i have started working out with my friends Tab and Sheena and we are doing the CE and then Turbo Jams...
we should be some hot women soon.
Can't wait..
Jamie made turkey and salmon meatloaf tonight and it was delicouse.. man i think i could eat that more often.. it is so good.
I will start writing again soon.
Saturday, February 13, 2010
Friday, February 12, 2010
my friday
Today was such a slow day.. i was at work by myself and was so bored but i got to complete my online store...
Fitness Believers Store
It is still in the works but i think it is a good one. I am not much for typing tonight. so wil make it all short
I did my workout burn circuit 3 from CE.. made my arms burn and my legs shake.. thats the point thou...right?
Tom. is sat and feb 13.. we are going to topeka and spending the weekend there with some friends to celebrate V-day...... can't wait..
Fitness Believers Store
It is still in the works but i think it is a good one. I am not much for typing tonight. so wil make it all short
I did my workout burn circuit 3 from CE.. made my arms burn and my legs shake.. thats the point thou...right?
Tom. is sat and feb 13.. we are going to topeka and spending the weekend there with some friends to celebrate V-day...... can't wait..
Thursday, February 11, 2010
great day!!!! Smiles
Today was a great. day.. woke up a little pissy but decided i had no reason to be pissy.. so i changed my mind. I have a wonderful family and a good job despite things at work. I have a job!!!!
Had some good cases.. nothing to crazy but lasted all day.. so it makes the day go by fast and keeps me on my feet and not on my but infront of a computer. Ankle scope and a shoulder repair.. Bankart!
fun cases.. love working with my doctors they really are great men. makes work fun.
came home and did my workout.. burn circuit 2.. my legs are shaking.. but they are suppose to...lol... not sure i like it right now but i willlllllll..... thats the point isn't it. working out so that it hurts but in a good way. I cant wait to be fit and healthy and feel SEXY!!!!!!!!! DONT WANT TO BE LOOSE IN THE CAGE ANYMORE!!!!!!!!!!!
Love my workout so that helps...
Jamie said he was going to the gym and needed the car longer after the workouts.. he said he has to get some thing taken care of.. i know he has mentioned v-day and has been thinking abou it for days.. so we will see what he has planned. so excited.. not sure what i am going to get him.... lots of ideas just not sure.
Well now to figure out what is for dinner...
Had some good cases.. nothing to crazy but lasted all day.. so it makes the day go by fast and keeps me on my feet and not on my but infront of a computer. Ankle scope and a shoulder repair.. Bankart!
fun cases.. love working with my doctors they really are great men. makes work fun.
came home and did my workout.. burn circuit 2.. my legs are shaking.. but they are suppose to...lol... not sure i like it right now but i willlllllll..... thats the point isn't it. working out so that it hurts but in a good way. I cant wait to be fit and healthy and feel SEXY!!!!!!!!! DONT WANT TO BE LOOSE IN THE CAGE ANYMORE!!!!!!!!!!!
Love my workout so that helps...
Jamie said he was going to the gym and needed the car longer after the workouts.. he said he has to get some thing taken care of.. i know he has mentioned v-day and has been thinking abou it for days.. so we will see what he has planned. so excited.. not sure what i am going to get him.... lots of ideas just not sure.
Well now to figure out what is for dinner...
Wednesday, February 10, 2010
was bad today.
So i came home and did a great workout with CE. burn circuit 2.. 400 calories...Did some pushups but still working torwards more......
My lunges are better and i will keep strenthen my legs....I will feel stonger and see results more and more. my boyfriend (jamie) says he can see the results and that it is good if he can see them since he sees me everyday. I still have a lot of work to do but am making progress.. i slipped tongiht and ate buffalo wild wings.. $.70 legs.. 8 of them.. not good. but we never go there and it tasted so good. i was so bad.. told jamie we werent ever leaving the house again.
I know sometimes we have to give in especially when we have been doing so good. but makes me so upset with myself that i ate it. Need to stick to my diet and focus on my 90 days. it will go so fast...I need to stay focused...
Tomorrow is a new start again and to do it right. i can and will do it.
My lunges are better and i will keep strenthen my legs....I will feel stonger and see results more and more. my boyfriend (jamie) says he can see the results and that it is good if he can see them since he sees me everyday. I still have a lot of work to do but am making progress.. i slipped tongiht and ate buffalo wild wings.. $.70 legs.. 8 of them.. not good. but we never go there and it tasted so good. i was so bad.. told jamie we werent ever leaving the house again.
I know sometimes we have to give in especially when we have been doing so good. but makes me so upset with myself that i ate it. Need to stick to my diet and focus on my 90 days. it will go so fast...I need to stay focused...
Tomorrow is a new start again and to do it right. i can and will do it.
Tuesday, February 9, 2010
So so day.
So i had a good day at work.. nothing to exciting but a least i was in ortho.. Dr. K. he was in a good mood and he always makes it fun at work. Just a couple of knees adn then a finger... it was fun.
I cam home and did my workout wth my new shoes..
Love them.. tell me they aren't sexy...!!!!!!!!!!!
Had a good night with the family and relaxed... watched a couple of bad movies..not good but but not great....
did burn circuit 1 tongiht and getting back on track. weighed myself today at work and was down to 176.. now just to keep pushing.. it feels good to see the scale drop....
I will be a lean mean EXTREME machine...LOL
for my workout.. i cant wait to beable to do more pushups...I still am on my knees after 3 and really want to work on that. felt good with most the other excersices.. didnt feel weak but we will see tom. night.. lol
squats feel good and i can feel the burn. ready to feel it more.. need to take pics but dont have a camera that is working.. excuses! i know. but feeling good..doesnt that count...lol
I cam home and did my workout wth my new shoes..
Had a good night with the family and relaxed... watched a couple of bad movies..not good but but not great....
did burn circuit 1 tongiht and getting back on track. weighed myself today at work and was down to 176.. now just to keep pushing.. it feels good to see the scale drop....
I will be a lean mean EXTREME machine...LOL
for my workout.. i cant wait to beable to do more pushups...I still am on my knees after 3 and really want to work on that. felt good with most the other excersices.. didnt feel weak but we will see tom. night.. lol
squats feel good and i can feel the burn. ready to feel it more.. need to take pics but dont have a camera that is working.. excuses! i know. but feeling good..doesnt that count...lol
Monday, February 8, 2010
Shakeology Samples
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NEW 4 PACK TRIAL*!
(2 Chocolate & 2 Greenberry)
$15.99
Friday, February 5, 2010
long day
Today at work was not a good one. dont even want to talk about it. so i looked forward to coming home and working out.... had a lawyer appt right after work then had to run some errands then pick up my step kids then get them fed and now i have time and its 10.00.pm so wont be able to do it.. now have to double up this week and not take sunday off.. superbowl sunday even....
now i understand even more about having my days to myself now that i dont have little kids in the house. of course britt is 16 and seems to never be home.. so i have gotten really use to doing what i need to do and not worrying about picking kids up or day care or any of the problems parents of young kids have.. it is nice. i think it might be the only thing good with having a teenage daughter.....lol
well relly tired and headed to bed so i will be ready for workout in the morning.. CE!!!!
now i understand even more about having my days to myself now that i dont have little kids in the house. of course britt is 16 and seems to never be home.. so i have gotten really use to doing what i need to do and not worrying about picking kids up or day care or any of the problems parents of young kids have.. it is nice. i think it might be the only thing good with having a teenage daughter.....lol
Thursday, February 4, 2010
day 2 of chalean
I had so much fun in this workout.... i really was a a workout....ok.. so i had my shower and just made dinner.. had english muffin with a little peanut butter then a lil honey for some sweatness...
it is amazing...man it taste good... did you think i was talking about chalean..???? it is tooo.. they are both amazing.. plus did the video on our 65" TV.. rented...
Now going to watch zombieland and surrogates with the man and daugther.. she is tring on a bunch of prom dresses given to her from brandi johnson.. thanks brandi you are a life saver...
Now time to hang with the family.. i promised them no computer.....
see you tom. night.
it is amazing...man it taste good... did you think i was talking about chalean..???? it is tooo.. they are both amazing.. plus did the video on our 65" TV.. rented...
Now going to watch zombieland and surrogates with the man and daugther.. she is tring on a bunch of prom dresses given to her from brandi johnson.. thanks brandi you are a life saver...
Now time to hang with the family.. i promised them no computer.....
see you tom. night.
Wednesday, February 3, 2010
ChaLEAN EXTREME 1ST DAY
Ok so i started my CE today and fell in love.. she is so fun to workout with....
www.beachbodycoach.com/stalder
I did burn circuit 1...
LOVED IT!!!!!!
Cant wait till tomorrow...
www.beachbodycoach.com/stalder
I did burn circuit 1...
LOVED IT!!!!!!
Cant wait till tomorrow...
Tuesday, February 2, 2010
Tuesday..is that it?
If so feels like it should be later in the week.....yuckkk
today was such a slow day at work.. not much going on so seemed to go by so slow. I did get to go shopping for decorations for the big superbowl party.. go saints!!!!
So we will have a house covered in fleur de lies...
i love them. gold and black all over..
we will also be handing out beads for everyone to wear that supports the saints..lol
we have my step daughters birthday on sat and will be going bowling again.. i am actually a damn good bowler if i do say so myself...lol..
Have made some good new friends on the website
http://www.myfitnesspal.com/
It is a great place to keep track of your calories and your workouts... i really like it. Check it out.
I had left over boiled cabbage, potatoes and pork shoulder for supper.. man that stuff is good and fills you up. I should have my chalean extreme tomorrow night when i get home.. yyyyyaaaaaaaaaa
www.beachbodycoach.com/stalder
today was such a slow day at work.. not much going on so seemed to go by so slow. I did get to go shopping for decorations for the big superbowl party.. go saints!!!!
So we will have a house covered in fleur de lies...
i love them. gold and black all over..
we will also be handing out beads for everyone to wear that supports the saints..lol
we have my step daughters birthday on sat and will be going bowling again.. i am actually a damn good bowler if i do say so myself...lol..
Have made some good new friends on the website
http://www.myfitnesspal.com/
It is a great place to keep track of your calories and your workouts... i really like it. Check it out.
I had left over boiled cabbage, potatoes and pork shoulder for supper.. man that stuff is good and fills you up. I should have my chalean extreme tomorrow night when i get home.. yyyyyaaaaaaaaaa
www.beachbodycoach.com/stalder
Monday, February 1, 2010
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