Consistency & Progress

It really is key. The truth is we can all see I'm not very consistent at this. It's like Pinterest. I don't pin often but when I do I pin 46 Thousand items a day for a couple weeks. Then forget until I remember. Anyways I'm gonna work on this whole consistency thing. [ It'd probably save the whole 9 page long posts when I do posts] I'm not gonna promise anything cause I hate promising things I can't follow through on.

Anyways until today I have been consistent this last week. Not gonna lie Week 1 of the 12 Weeks was just a mess! I think I managed to hit the gym twice... and the rest was just a miss and my calories? Those managed to stay some what in check until my weekend. We went away for 3 days [shout out Rachel & Sara] and I didn't count a thing, although I did my best not to over eat which I am notorious for. So this week I had to make up for failing last week. So Monday I hit the ground running. Killer work outs. I had mentioned before I not only would be doing the work out but cardio at the end, and I did. I'm doing about 25 min on the stair glider we have at the gym. Wanna talk about killer cardio that thing will seriously work you [ no really I'm still walking around like I'm 90 - which is something I'm going to point to later ] Anyways Wednesday Rachel & I did a "Vibe" class at our gym which is Anytime Fitness' version of Zumba. Great work out but I have AWFUL shoes for it. Then Thursday I decided on the stair glider I'd start alternating. With the glider you can stair step or what is like essentially running stairs. So for a minute I do one then the next minute I do the other. It helps keep me focused on the cardio and it's changing it so my body is constantly working to adapt. So that's how I'm gonna attack that cardio machine from now on. Then today I kicked out 30 minutes on the Elliptical. I tried interval things with this as well. I used the elliptical that has the arms that move so I wasn't prone to lean on the equipment [ #1 on the Don'ts of cardio! ] The incline on this machine is set so I changed the resistance every minute. Resistance 1, 5, 10, 5, 1 .... so on. Like I said it keeps you focused and I definitely noticed a difference!

K this isn't just about what we're doing in the gym but what's happening in the kitchen too! So I have eaten out a few times but all had small portions, no soda, and avoided all the fatty fried stuff [ For this 1/2 Southern Girl that is no easy task! ] And even when eating out I managed to stay with in my goal calorie range [1200-1480] Until today. The fatty inside me won! Friends were in town visiting and took me to lunch at a Mexican place I love [ if you're ever in Moscow, Idaho - La Casa Lopez is a MUST! ] anyways I had a fried chimichanga with nacho cheese sauce & shredded chicken. The only thing healthy about it was the guacamole I had them add. [ I did avoid the rice though... ] Then tonight another friend grabbed me & we hit McDonald's.... which I haven't had fast food in weeks! And first I can honestly say not near as satisfying as I'd hope [ like I experienced with taco bell how many posts back? ] Had a soda for the first time in almost 3 months. Couldn't even finish it [ it was a small] Then the fries [also a small] awful - they were stale & soooo  salty! So I had a 1/3 of them and was done. So I was a fatty today over my calorie count, but I realized I don't really miss fast food. It leaves ya feeling full, slow, heavy, & still wanting something more.

So I mentioned walking around like I'm 90.. this is why stretching is important. I've been stretching before and after each work out [ yes stretch both before & after ] Except for yesterday I didn't stretch after I worked out... and I'm paying for it today. All my muscle's are super tight, my body aches more than normal, and because of this it hurts to stand up sit down. Not to mention I have that ache in the muscle's from yesterday's work out [ I actually like that ache! ] So I grabbed a link for you that's a stretching guide. Today most everyone has a smart phone if you can't remember [ I can't seem to ] pull up the stretching stuff on your phone and set an alarm to remind you to stretch after your work out. Another great idea? Stretch in the morning. It helps waken up your muscle's and get them stretched out after a night's sleep.

Since consistency is Key and we all need a little motivation I pulled together a few photos of side by side shots. They're gonna a time line. There is the photo of me back when I wasn't working out [ pre - divorce ] then the photo of where I was kinda like going here and there but not putting effort into it. And the third picture is from when I started becoming consistent at this thing.






Ok to preface these photos they're poorly put together. You'll understand why when I explain them. So the first picture here is me in November 2011 and me as of like 2 days ago. The second photo is me from January 2012 so two months or so after the first and the second photo is about 6weeks old. Then the 3rd photo is a comparison from April 2012 & 4 Weeks ago. And the last I threw together because the first one is the oldest and newest photo so I picked a photo from June/July [ not really sure which ] and then this photo from two days ago.

 The left photo doesn't even really look like me to myself anymore...















The jeans I'm wearing in the left photo I bought just before the trip to Utah. I literally can slide them off while buttoned up and zipped with out effort.
[ they're only 4 months old ]

These two are the closest in comparison you can only really tell in the cheeks/under chin area that there's a change.













So there you have it my little bit of progress. I'm down 23.6 pounds from when I started this journey. Most of which I have lost after making all these changes in my life. I still have another 45 pounds to go to hit target weight but progress is still progress. Not only do I look better but I feel better and my attitude is 3 times better than it use to be and I am annoyingly optimistic like I use to be [ better than the negative version of me she's down right awful! ]

Keep up the work. Week 3 Starts Monday! :) Happy Fitness

Like a Boss,
Adrianna

12 Weeks : So it Begins! 1-4

Here it is ladies & gents!! Do you know what tomorrow is?! It's Monday! It is the START of 12 Weeks!

So since it's the beginning of Weeks 1-4 I figure I'll re-post the photo of my spread sheet. That way you don't forget what the work outs you'll be doing everyday are. Second thing is I figure some of you might be new at this or haven't heard of some of the work out's so I thought I'd give you a good place to know how to do some of the work outs [ thank you Bally Total Fitness website! ]

So some things to know DB = Dumb Bells. I know that might be simple to some but not so much to others. So thought I'd mention it. Then when you're using the website some of the videos show exercises with machine's but not so much with the dumb bell's so the the work out is still the same just use a chair or bench in the gym instead of the machine and with dumb bells of course :) Anyways so moving right along I like the Bally site cause it has everything organized by Upper, Core, & Lower. So Monday & Thursday you'll be working upper body. Then Tuesday & Friday you'll be working lower body & core. Then we're gonna throw in the difference is the days of rest. Our 12 Week Challenge is that we do the Monday, Tuesday, Thursday & Friday with the exercises we also throw in 30 minutes of cardio at either the end or the beginning of each work out. And the other change is that on Wednesday and Saturday we don't rest. 45 minutes of cardio baby! [ feel the burn! ] Then rest that body on Sunday!

Speaking of rest - after each set you should take a minute to rest so your body can catch up. I said rest not nap though! So no more than a minute of rest each set. No less than 30 seconds though. [ thank goodness ] Now remember your sets - your reps during these 4 weeks you should be able to accomplish between 8-12 reps. If you can do more you're not lifting enough weight if you can't do 8 then that's too much weight!

K now what's the point of this Challenge?! Results baby! So here it is how do we know we're actually changing? I mean sure the scale is a good way to tell, BUT remember you could weight 10 pounds more than that other person but be in better shape! [ Remember skinny girls look good in clothes, fit girls look great naked! - just sayin! ] Anyways so to see results we're going based off of measurements. The other website I'm gonna list is a place telling you how to measure your body. I'm gonna add 3 measurements. First is your biceps - we all want toned arms are they getting leaner and more defined? Second your thigh's - no body likes thunder thighs unless they're rock hard! And last is your calves - while some of you just want to tone I'm gonna do all I can to make them suckers shrink! This fall I'm gonna get my calves into some knee high, thigh high boots!!

There it is Ladies & Gents Week 1 Day 1 Starts tomorrow! I'll be posting through out the week [ hopefully my schedule allows] that way I might be able to share my thoughts on week 1 and tell ya how the food life style change is workin for me!

Let the Challenge Begin!!

Like a Boss
Adrianna

p.s. if there are enough people interested in doing this and sending results at the end of the 12 weeks with photos of proof before and after I'm game for a prize to the person who is most transformed at the end!

Bally Total Fitness : http://www.ballyfitness.com/achieve-your-goals/workout-tools/exercise-demonstration-videos.aspx - dunno how to do the exercise? check it out here!

Measure your Body : http://healthyisclassy.tumblr.com/post/11310794715/thisisgoingtohappennow-measuring-yourself-is-a - measure what matters, don't forget the 3 measurements I added.

Not a ton of links but two good ones for the coming weeks! 

Talk to Your Doc!

So based on some emails I've gotten I wan to clarify a couple things and I need to point out a couple things from one of my previous posts.

First is I had mentioned before but just in case some are new or hadn't seen I am not a doctor, I don't have a degree in health, medicine, sports training, ect. I am not an athlete I'm not a dietitian. This blog is just me saying hey I struggle with weight and body image. [ How could you not with our society ] Anyways so this is a place for me to say hey this is what I've tried, this is what hasn't worked or has worked, a place to ask questions, share information, share recipe's, and bounce ideas or challenges around.

That said sometimes based on the information I find on the internet isn't the best. In the 12 Week Challenge Post [ http://trainlikeaboss.blogspot.com/2012/07/12-week-challenge.html ] I listed a TON of resources at the bottom of the page including the link to where I had gotten the 12 Week Workout. Here's what I want everyone to know. First - some of those supplements at the bottom are dangerous. If you do decide you are going to take supplements of any kind - seriously talk to a doctor. I really only wanted that link to be useful for the work out and for some of the diet ideas like drinking water and consuming percentages of each food group good for you. Second - Those girls on their train hours a day. They are pro athletes. That is their job and what they do for a living. Don't set the expectation to be like them. It's unrealistic and damaging to your progress. Set the expectation to work out, and be better than you were yesterday. You're only competing with your self, no one else. Last is don't just take my word for it. Do research, if there's a meal that I'm like hey this is amazing ask around if it's as good as I say. If I say I'm consuming this much talk to a doctor see if that's what works for your needs. When I tell you hey this is my work out program or schedule talk to a trainer at your gym and see if it works for you. I'm not a pro and I don't have a degree. I am just a 23 year old who doesn't want to be worrying about knee problems, obesity, a brittle body, and fighting an unhealthy lifestyle until I die.

That being said....

ARE YOU READY? the 12 Week Challenge. It starts MONDAY!! that's right we're moving it up a week. My gym opens up this week so I'm going to go in check out the new equipment, the new space, and figure out the best way to rotate through my work out during peak hours. Then come Monday it's going to be an intense 12 Weeks. Something that I honestly can't remember [ I can't believe I'm losing my memory so young! ] if I told you that I have started doing Roller Derby!! My sister Rachel and I are working on getting into shape together as well as working on our relationship. And so here in Moscow they have roller derby every Thursday for Fresh Meat. More to come on this but I thought it was only fair to let those taking on the challenge to know that along with this 12 Week work out plan I'll be doing hard core roller derby for 2 hours every Thursday. The last 30 minutes of Derby practice is intense interval conditioning coached by a fitness trainer. So I have a slight edge to that. [ side/after thought like I mentioned I am no doc, if you're not sure about the 12 Week Challenge - talk to your doctor. It's only Tuesday you got time before Monday :) ]

I know not a whole lot of meat to this post but important none the less! So there it is ladies & gents 12 Weeks starts Monday! Are you ready? Cause if not you're going to get left in the dust. Remember no one ever felt bad after working out, just sore. You only feel bad when you don't work out. So get out there! [ remember if you miss a day? the next day is a new day - start fresh! ]

Training Like a Boss!!


Adrianna

Not a Diet - A Lifestyle Change

Your body changes aren't just going to happen over night or just in the gym. It's not a fad diet, quick fix, or overnight wrap. It's a lifestyle change.

With the internet at our fingertips all the time [ i mean literally phones, ipads, laptops, ect ] it's easy to find motivation, inspirational blogs, nutritional information, and workout guides. So why add another blog to the internet with my story?



My Fitness Pal App



First it's for both you and me : keeps me just as motivated while I'm going through the weight loss process and  gives you a team mate to talk to. Second I've learned you can find all the information you need it's just not as easy as you'd think. So here's my plan, here's the information I'm finding, here's my advice and the support to back it up.

So for now what's the start of my lifestyle change? Well it's not just the gym it's a diet change as well. And not a diet as in some food style or food plan. Diet as in a change in the types and amounts of food you're taking in. Which is why it's a Lifestyle Change. So food wise what have I changed? I cut down my calorie intake.... I have no idea what I was actually taking in a day but thinking back on what I ate sorta on average I'm pretty sure it had to have been around 3000 easy... I was eating a big breakfast, typically from McDonald's, then lunch was usually from some fast food place. And dinner was always late like an hour before I went to bed and it was always junk. Well sometime chicken. If I did manage to eat semi healthy I ALWAYS over ate!

Sooo anyways I cut my calorie intake down to 1480 calories a day. What I'm learning though is to keep your body guessing. If you take in 1480 calories a day your body will adjust and stop the weightloss. So vary and I'm not talking drastic. But Vary I'm varying between 1200 - 1480. 

Next not only did I start checking my calorie intake but the kind of calories I was taking in. I cut out all the fast food and started cutting my portions into halves (lets be honest some I had to cut down by 3rd's). I use an app on my phone My Fitness Pal to track things. It's really handy cause it really makes me focus on what I'm taking into my body. At the end of the day I can see what I have eaten that benefits me or hinders my progress.

[ side note at first if you're a fast food junkie like I was it's really gonna suck to cut those types of foods out - buuut after a little while you honestly don't care for it. I went two weeks without fast food and was craving some serious taco bell sooo I went and ordered a small meal & made me incredibly sick.... so here I am like another week later and no fast food cravings - plus believe me the fast food isn't near as satisfying as it use to be!]



3 Body Types



Now I mentioned in my last post that there is a link for body types. I'll post it again here at the end. [ I'm going to start posting all sites I use actually - that way you know I'm not only speaking from my testing it but from factual supported sources by athletes, doctors, nutritionist, and personal trainers. ]



Endomorph



ANYWAYS so body types! I am an Endomorph [ wanna know what you are? - go to the website! it shows you what you are, what you can and can't eat, and how you lose or gain weight ] So being an endomorph means that some of my fave [FAVE] foods such as potatoes get cut out from my diet. [I'd be lying if I said I didn't have the tiniest of portions with my Sunday roast! ] For the sake of this post I'm just focusing on nutrition [ I'll get back to strength training in another post] I retain fat the best out of the 3 types. [ lucky me - yay! ] anyways so as it mentions I should be eating every 2-3 hours. Which is what I started doing. It takes a bit more work to plan but it is worth it. Anyways so I take HealthE Trim at about 8:30 am which you have to take with 8 oz of water and wait two hours before you eat. Then at 10:30 am I'm munchin on either banana, bread, & peanut butter or greek yogurt. Then at noon thirty I chow down on raw veggies or fresh fruit. 2:30 o'clock it's protien time I need to get through the day which means I usually have either left over healthy whatever I made for dinner the night before or grilled chicken & salad. OR I munch down on a 96% lean slice of ham with scrambled egg and more veggies. Then snack again at 4:30 on string cheese and either brown rice cakes or all natural popcorn. Dinner around 6:30 is some creation that I throw together based on a healthy recipe from online. I love reading skinny momma's blog or any of the health magazine's usually have a recipe or two. [ luckily for you my pinterest board Lean Mean & Fit has a TON of snack and dinner ideas ] And last I make sure I drink about a gallon of water a day, don't eat anything else after dinner, AND go to bed hungry. When I say hungry I'm not saying starving but I'm saying don't go to bed with a full belly. Oh and when you eat don't eat until you're full. Seriously cause you're usually full before you know you are.



I drink 6 of these a day [ 18 glasses]



A gallon of water a day? Yep that's what I said. You're suppose to have 8 8oz glasses anyways - that's when you're not working out or anything. Our bodies [ mine especially ] naturally retain water so by drinking more the body realize's it doesn't need to hang on to as much. Second point for water is that you need to drink more when you're working out. So a gallon of water if you're training the way you're suppose to is accurate for what you should be taking in.



So summary, decrease your caloric intake and then vary that between a range so your body doesn't have the ability to adjust. Drink LOTS of water [ trust me a gallon is good - you pee alot but it's good! ] eat small meals / snacks every two hours [ or 3 ] go to bed "hungry" don't eat until you're full. And eat for your body type.

And here are the links for you all : feed your mind!

http://pinterest.com/adriannafacer/lean-mean-fit/ this is my food, nutrition, & healthy eating habits board on pinterest - promise this time not shamelessly promoting but giving you a place to grab healthy meal or recipe ideas from

http://www.brainyweightloss.com/three-body-types.html#axzz1hIh5J25n learn your body type, how you gain and lose weight & what you should and shouldn't eat



http://www.myfitnesspal.com/ this is the interent site for the mobile app I use to track my food intake and work outs. [ I forgot to mention that this is a good way for you to realize exactly what you're putting in your body! ]

http://www.eat-yourself-skinny.com/p/recipe-box_20.html a really great blog that has a TON of recipe's including the nutritional facts. - this is the Skinny Mom Blog I was talking about.

And last have you read the previous blog post?! Hit this think or just go through the archive - there's a 12 Week Challenge coming up. I'm thinking if enough people get involved we're doing a contest and whoever loses the most weight or inches wins something... Tell me what you think!! http://trainlikeaboss.blogspot.com/2012/07/12-week-challenge.html

Remember we're NOT dieting we're making a Lifestyle CHANGE!

Eat Clean, Train Mean, Get Lean.

Like a Boss

Adrianna





12 Week Challenge

Now before you start hating me for thinking I've abandoned the Fitness Lifestyle Change know that I've still been working out, eating right, and almost avoiding the scale... Ok lets be honest I'm addicted to the scale and I only made it a week before I hopped on that! Which a week is good so I give my self a pat on the back for that. Since I could only make it a week I've fudged and have weighed in once a week. While the number isn't varying much there it is varying as far as inches go around my body which is nice.

So I do have a post waiting in the wings for you. It was suppose to go up last week but I've been go go go and haven't had a moment to post it. Which is a dumb excuse cause it's all typed up I just haven't added the pictures that make my not so whitty but slightly fit blog more entertaining.

Ok but the point of this blog going up before that post. Mainly cause I'm overly pumped. Along with becoming addicted to fitness again I am a pinaholic! [ have you noticed my pinterest button? you should check it out and follow me there's a million links to great work outs, articles, recipe's ect you get the idea ] I am aware I just shamelessly promoted my pinterest page but it's only cause I truly pinn anything and everything that is related to my day to day life. Which means more motivational sayings all in one spot, articles supporting great lifestyle change and not dieting, and excellent work outs.

And we can thank Pinterest for the reason of this post [ thank you pinterest ] The 12 Week Challenge!!

So back information then the challenge. There are a million misconceptions about cardio, dieting, and women bulking up. Myth #1 cardio will do nothing for you if you aren't building muscle [ through lifting weights] along wtih the cardio. Myth #2 dieting - if you only change your eating habits for a while to get to a # on the scale you will succeed - temporarily - as soon as you stop you'll go back to where you were. It's not just counting the calories but what kind of calories you're taking in. It's not a diet people it's a lifestyle change. Myth #3 Women will become bulky if they lift weights - false. We are women we are not men therefore we have an incredibly smaller portion of testostorone that we produce. The women that you see that are " bulky" they are bulky because they have been taking some form of supplement that produces more testostorone in their bodies. Naturally if you cut your calories and take in the right kind and lift weights you wont bulk up but instead you will slim down and become toned.

Now clearly I'm no doctor, I have no degree in this, and I only know this based on LOTS of reading and experience. So at the bottom of this post I'm going to give you the articles that I read that provided the best and most accurate information supporting this. Clearly I'm giving you the watered down version go read the meat of it all..

Ok for the good stuff! The stuff I'm STOKED about! The 12 Week Challenge! If I could I would be starting this, this Monday. Alas my gym is closed to move to a new location. It reopens the first Monday of August. So that is when this challenge will begin. The challenge came org from this website : http://www.simplyshredded.com/the-ultimate-female-training-guide.html which is one that contains that MEAT I was talking about so go read it. BUT I've slightly tweaked the challenge. They have you working out 4 Days a week. We are adding 2 days of straight cardio to this. You do need to go read the article because there's also links to show you how each work out is done if you aren't sure or just have no clue.

So here are my excel sheets with the cardio added :  Weeks 1 - 4 So the idea is that you start with the weight that you know you can go the longest with as in if you can't do 8 reps it's too heavy if you can do more than 12 reps you need to increase your weight. Resting period is 1 minute [ 60 seconds not 61! ]

Weeks 5 - 8 Notice the decrease in reps? Good that means time to increase the weight! I love this! And now you get 90 second rest periods [ again 90 not 91! ] I didn't mention before so I'll mention now that cardio can be any form. Running, Jogging, Elliptical, Stair glider ect. My personal fave to do but absolutely hate? The stair glider.

Last 4 Weeks : Notice Reps decreased again? Time to up the weight again! Same idea if you can't do 4 it's too much weight if you can do more than 6 it's not enough. I like it I feel like it's gonna help me realize exactly what I can and can't lift. I wonder if I'll surprise myself or be pretty close to what I think it is. Last thing to meniton. Notice there's no Sunday? That's because it's a day of rest. Literally as in your body needs this time to rest and build your muscle back up and basically catch up with what you've been doing. REST. [ yo cardio junkies. seriously rest - this is not a oh go for a short jog it means Rest! ]


So here are the pages I want you too look at for support to what I'm saying so you know I ain't makin up and that the challenge is totally worth doing with me! My good friend and some one I look up to Brandi is taking on the challenge with me! I'll post a reminder the Sunday before we start. And I'll also give weekly updates on the Challenge every Sunday. And please feel free to send me your challenge thoughts or results once we get going under way!

http://www.simplyshredded.com/the-ultimate-female-training-guide.html  this is where the challenge came from. go read the meat!

http://www.ivillage.com/dr-ozs-99-healthiest-supermarket-foods/4-b-437880#437879 since we aren't dieting but making a change here's 99 healthy foods and why they benefit you.

http://pinterest.com/adriannafacer/lean-mean-fit/ my pinterest board FULL of ideas for meals snacks and what is gonna help burn fat and give you the RIGHT kind of calories.

http://www.doctoroz.com/videos/48-hour-weekend-cleanse why most cleanses are bad and don't benefit you but if you feel the need to do a cleanse here's a healthy one

http://pinterest.com/adriannafacer/let-me-see-ya-work-out/ where I post anything that benefits my work out or properly educating myself.

http://www.brainyweightloss.com/three-body-types.html#axzz1hIh5J25n Body types there's really 3 kinds. and this page helps you figure out which you are and things to help aid in weight loss and what you should and shouldn't eat.

http://www.crossfitsouthbay.com/2011/05/skinny-fat/ cross fit - i am obsessed and am DYING to try a class [closest is 2 hours away] ANYWAYS the point of this one right here is it directly address what I'm talking about women toning up and not bulking up.

Ok there you have it I jammed a TON of info in there for you in one easy location! SO go read the MEAT and be ready! The Challenge starts in 18 Days. If you aren't ready then you don't care enough!!

Happy Fitness!!

Like a Boss
Adrianna

99 Problems ... But

But my body isn't one!

Peace Treaty with myself. I struggle on a daily basis with the way I look. It's my fault that I didn't take care of my body the way I was suppose to but now I'm taking charge to insure I'm eating clean, training mean, & getting lean!

I thought this post is not only necessary for me but maybe for those who are following and working towards the same thing. Do you that follow still read Seventeen Magazine? I'm gonna be honest at 23 I still find that magazine enjoyable (a bit innocent and wholesome - ya know). Anyways in that magazine they have a Positive Body Image Campaign. They're asking girls across the nation to sign the treaty. Start loving yourself and stop tearing yourself down. So while I'm working on becoming the clean & lean me I thought this might be best for me to do.

Today I signed the Body Peace Treaty. I figure I am working on being the best Me I can and what's not to love about that or be at peace about that? Have you checked out the treaty? No - well it can be found here
http://www.seventeen.com/health/tips/body-peace-pledge?click=main_sr After you've read it I challenge you to sign it too. Seventeen is dedicated to this treaty so they have a blog about it too -
http://www.seventeen.com/health/peace/ and they're using all teh resources they have to help young women
http://www.seventeen.com/health/tips/body-peace-nplp-0508?click=main_sr

I know I totally sound like a Seventeen promoter but the truth is I have to give them credit as they're the ones that made me really think about my body what I have and where I want it to go. For those that only have a quick minute here's the Treaty from Seventeen's website :

• Remember that the sun will still rise tomorrow even if I had one too many slices of pizza or an extra scoop of ice cream tonight.
• Never blame my body for the bad day I'm having.
• Stop joining in when my friends compare and trash their own bodies.
• Never allow a dirty look from someone else to influence how I feel about my appearance.
• Quit judging a person solely by how his or her body looks — even if it seems harmless — because I'd never want anyone to do that to me.
• Notice all the amazing things my body is doing for me every moment I walk, talk, think, breathe...
• Quiet that negative little voice in my head when it starts to say mean things about my body that I'd never tolerate anyone else saying about me.
• Remind myself that what you see isn't always what you get on TV and in ads — it takes a lot of airbrushing, dieting, money, and work to look like that.
• Remember that even the girl who I'd swap bodies with in a minute has something about her looks that she hates.
• Respect my body by feeding it well, working up a sweat when it needs it, and knowing when to give it a break.
• Realize that the mirror can reflect only what's on the surface of me, not who I am inside.
• Know that I'm already beautiful just the way I am.
• Not let my size define me. It’s far better to focus on how awesome I look in my jeans than the number on the tag.
• Surround myself with positive people. True friends are there to lift me up when I’m feeling low and won't bring me down with criticism, body bashing, or gossip.
• Accept the changes that my body is going through. I will celebrate my new shape and curves. I will rock what I've got!
• Remember that sometimes I will have down moments. And in those times, I will remind myself of how awesome I am by looking in the mirror and saying, "I'm good! I can do this! I'm number one!"
• Accept that beauty isn't just about my looks. It's my awesome personality and my energy that creates a whole, unique package.

I love that while this treaty wants you to be at peace with your body it doesn't tell you "hey eat like a slob and be ok with that" it tells you to sweat! Your body needs that sweat! So work it out!

We've all got probems but don't let your body be one. The only problem your body should have is lifting the weights that last set!

Happy Fitness Fans!

Training Mean!

Adrianna

4 Weeks

4 Weeks. It takes 4 weeks for you to notice your body changing. I haven't hit 4 weeks yet... I'm half way there. But starting last night I had my last weigh in for 4 weeks. I'm putting my scale under lock and key and wont check weight again until Monday July 30.

 Then after the 30th I'm gonna put the scale away for another 4 weeks and see where I'm at come 8 Weeks when my friends should have started noticing. Then after that another 4 weeks locked up until I hit 12 Weeks. The truth is I have to lock the scale up. It's like ya know the girls that can't walk past a mirror with out looking at them selves? Well I can't walk past a scale with out having to hop on and see my current weight. I could say I would but I just don't have the self discipline for it in all honesty. So weighed in last night I'm down a couple more pounds, I'll see where I'm at in 4 Weeks. Who knows maybe there will be a drastic change and I'll be so excited the scale locked up the next time around wont be so bad!? We'll see.

So I've got 4 weeks to prove to myself drastic changes. So when I forget or get frustrated that it's taking more than a day to get rid of the weight - it took me more than a day to put it on. So 4 Weeks... Get Moving! 

Happy 4th of July to all! Thanks to all the Men & Women who serve to keep the freedoms that we have! And happy Clean/Healthy Eating on this holiday! I know it's taking a great deal of discipline for me! I'll let ya know how well I passed or failed later. 

Training Like a Boss

Adrianna