Phase 3 - Sealin the Deal

Phase 3 is really here and I'm PSYCHED!!! I have had 9 (8 weeks + a redo) of intense workouts, mental and physical challenges...significant highs and lows and it has all led up to this....PHASE 3! Phase 3 really focuses on demanding more from my body and therefore more mental intensity in order to incorporate everything have learned from this program thus far.  Maximizing my weight lifting, intensifying my cardio training and combining the two throughout an entire workout rather than breaking them into segments of my daily regimen.  Phase 1 was all weights, shocking my muscles and helping me to adapt to strength building without cardio.  Phase 2 continued with weights but added moderate cardio post weight workouts to help begin the shredding.  Phase 3 incorporates more weight training, heavier weights, more reps and includes HIIT cardio training and active rests.  Active rests being a cardio activity in between each weight set and HIIT cardio stands for (High Intensity Interval Training).  HIIT training is no joke!!!! Performing a single/high impact cardio exercise for short periods of time with limited rest.  I have been using 'sprints' as my HIIT training and it is intense! I sprint at 9-10mph for 30 seconds and rest for 30 seconds.  You can imagine that the rest 30 seconds is much shorter than the sprint 30 seconds..;)   It is another way to shock my body and hopefully force fat loss.  The regimen calls for 30 minutes of HIIT training but I am building up to that amount of time.  I have done 23 minutes and will continue to push myself to hit that 30 minute mark.  But believe me...its difficult...I dare you to try :) 

I can tell that I am getting stronger and I appreciate that element of this program becasue, as I have said before, I have been strictly a cardio girl and unable to trigger physical changes in my body for a long time.  My high expectations have sought greater results....but I am happy with how far I have come.  Thinking that I have completed 9 weeks of this program really makes me proud.  I KNOW FOR A FACT, if I hadn't had this blog to hold me accountable, I would have given up long ago.  Not because I couldnt do it, but because I am not a patient person and this program requires you to allow for a body evolution over time....rather than a quick fix.  This type of training has now become the norm for me and is a regimen I will continue to follow long after this challenge is over. 

My eating practices still suck and I know that is something I will continue to work on for a long time.....or at least I know it is something Karrin will continue to harass me about for a long time ;)

Couple new pics from this week that show how my body has begun to reflect the hard work I have put into this....

Week 8 Begins!

 

I am so glad I made the decision to allow myself a 'redo' of Week 7....it was much more successful than the previous week 7 and did alot for my mental psyche.  I successfully hit my 6 workouts for the week and finally incorporated an outside run! Nothing extravagent like the amazing rockstars who dominated the Shamrock half marathon this weekend, but it was the first step to getting me back in the groove.  I had all hard hitting workouts this week that triggered endorphins and kept me pumped up!

So, I have completed 8 weeks of this workout regimen and intensely OVER caloric meal plan and took my measurements when I first began, at 4 weeks and again this weekend.  At the 4 week measure I had lost inches in my arms, belly, but and thighs...I was pretty stoked! At the 8 week measure I had only lost 1/2 inch in my thighs....staying the same everywhere else....LAME! The only way I was able to not totally freak myself out over the lack of results was because Lane totally KILLED his measurements from week 4! He is such a rockstar and I couldn't be more proud.  I realize that I am completely overwhelmed with happiness when I see the positive results and drive in others.  I thrive on pushing people (which I know gets annoying), but also seeing their successes.  Those moments are what keep me motivated and eager to keep pushin myself because I know results are also in my future. 

This week I proudly had the opportunity to give 4 people guidance, motivation and a game plan for getting Healthy and Happy.  3 out of the 4 dominated a very intense Jill Kills session on Saturday where they had their limits completely pushed, learning themselves what they were really capable of.  The other person is already a gym hittin bad ass, and just needed some meal plan guidance.  He is currently following a similar meal plan to that outlined for me in this program (only with larger portions) and I am so excited to hear about his successes.  Knowing that I am playing a tiny part in motivating these people to make some positive changes in their life is very rewarding and makes me so grateful for what I have learned about working out and eating. 

Week 7 Redo Update

Determining triggers for enhancing mental change is a truly powerful operation.  I went from being very down on myself for my lack of success during my scheduled Week 7, to be overwhelmingly motivated and driven for my Week 7 Redo! I changed nothing except for my mentality and the simple decision to offer myself a redo was the "trigger" then has brought me success this week thus far.  I overthink WAYYYYYY too many things and definitely rely on these types of triggers to generate positive thinking.  So far this week I have worked out 3 of 4 days and I feel they were all successful and I pushed myself to the point of satisfaction.  I had a tiny event this week that could have caused me to revert back to my discouraged ways, but instead I just decided to roll with the punches and man...that is such a better way to live! Each day I really am trying to live this way....rolling with the punches rather than focusing on the negative or what could be negative.

My dearest Karrin has demanded that I up my calorie intake by 200 from now on....and obviously this will be a challenge because I can't even seem to hit the regular intake goal that I have.....increasing that number by 200 will be nearly impossible unless I incorporate a daily donut into my diet (Is that what you want Karrin!) :)  So, if you had any suggestions for how I can get a healthy few extra hundred calories into my day I would really appreciate it. 

Hittin the gym tonight with Laners and I look forward to those workouts most.  Lane inspires me so much and now with our schedules and different workout regimens, we rarely get the opportunity to workout together.  Jamie Eason (The creator of this challenge) posted something on FB yesterday that really motivated me....She said "The People that Play Together Stay Together".  She was referring to her and her fiance working out together and she is completely right.  Shared interests are very bonding for any type of relationship.  May seem lame to some that my shared interest with those closest to me is working out, but I am really grateful for that bond.  I am closer than ever to Lane, Karrin, Thiriza, and the amazing atheletes in the RSF family because of this shared interest and I will work hard to ensure that continues. 

HAPPY FRIDAY!!!

Week 7 Redo

Week 7 was a bit chaotic for me.  I started off the week strong and motivated.....and then by the middle of the week the pressure and intensity of this schedule hit me.  I guess I should give myself some props for going 7 weeks without a melt down, but man when it came, it came hard.  There really is NOTHING easy about committing yourself to a challenge.  No matter what type of challenge it is, the reason it is called a challenge is because it really takes effort, committment, self motivation and support to help make it thru those moments of feeling defeat.  There really is a lot involved with making a committment to a program like this....or any type of training regimen.  It is not only making sure you have an hour to devote to the gym, but also thinking ahead to plan meals, ensuring what I am consuming is healthy and 'clean' for my body, logging meals, weighing foods, and remembering to EAT THEM! hahaha, that seems to be my biggest struggle.  But on Wednesday, it really did hit me that my life had begun to revolve around this challenge.  My schedule has become so repetitive....go to work, head straight to the gym, get home, make dinner and plan for the 5 meals that Lane and I will be consuming the following day.  Finally sitting down to eat, logging my food while I eat and then going to bed.....preparing to do it all over again.  Following this regimen is beneficial for keeping Lane and I on track, but for some reason, this week it consumed me.  A true moment of weakness hit and I was ready to just give up.....then my support kicked in.  Lane allowed me to have my little meltdown, to get it out of my system and then encouraged me to just move past it.  He didnt make fun of me for the ridiculousness of what I was crying about, just stayed by my side and actually joked about the fact that this hadnt happened sooner :)  I truly want to make this a lifestyle change, following the practices both workout and eating, and with that I have to allow some moments of weakness. 

I have focused so much of my attention on hoping that other people see a physical change in me.....becasue I want people to think that I actually accomplished something in this program.  But I am slowly realizing that this type of thinking is taking a toll on me and putting more pressure than necessary.  Like I said, last week, Week 7, wasnt as productive as I would have liked it to be so I made a decision to just REDO! Rather than beat myself up over a crappy week, I am just going to allow myself the opportunity to try again.  I realize that I am setting myself back a week in my challenge, but I would much rather continue knowing that I did my best than continue to week 8 knowing that I crapped out on week 7. 

So, my first attempt at Week 7 consisted of 4 workouts rather than 6 and a cheat meal.......

Here's to a second attempt to completely DOMINATE Week 7!

Also, I tried a new recipe last night that was AMAZING AND CLEAN! Cauliflower Fritters! Even Lane loved them so I encourage you to try them out!

Cauliflower Fritters

This is a delicious way to prepare cauliflower. Similar to the taste of a potato pancake. Your kids will love them! Makes approx 24 fritters depending on size of cauliflower.


Cauliflower Fritters
Gina's Weight Watcher RecipesServings: 12 • Size: 2 fritters • Old Points: 2 pts • Points+: 3 pts
Calories: 108.9 • Fat: 6.6 g • Protein: 3.8 g • Carb: 9.4 g • Fiber: 2.1 g

• 4 cups steamed cauliflower (roughly chopped)
  
• 2 cloves garlic, crushed
• 1 cup whole wheat flour
• 2 eggs
• 1/2 cup Pecorino Romano
• 1/4 cup parsley, finely chopped
• 1/4 cup hot water
  
• salt and pepper
• 1/4 cup olive oil

In a large bowl, combine cauliflower, flour, garlic, eggs, grated cheese, parsley, salt and pepper. Add water so that batter becomes slightly more dense than pancake batter.

On medium-low heat, add 1 tbsp of oil in a 10 inch skillet coating bottom of the pan. Use a 1/4 cup measuring cup to form fritters. You can fit 4 fritters at a time. Cook until golden brown, turn and cook another few minutes. Add a little more oil to the pan, and repeat with the remaining batter.

Makes 24 fritt