So, I was reading about a 21-day challenge today, and it made me think about how frustrated I am with my own eating and discipline right now, despite working my toushie off in the gym...I miss my uber-lean self, and want to take a step to head back in the right direction...To that means, here is my mission statement:
My health and wellness deserve a renewed focus in my life, and my body is craving the foods I know will nourish and strengthen me. I will use the next 21 days to kick off the healthier habits I want to instill in my life, and prove to myself that I can regain and maintain my healthy physique.
For the next 21 days, I will:
1. Workout each morning with 1 rest day per week
2. Prepare and bring my daily food to work
3. Follow a clean eating diet, with 90% compliance
4. Complete all New Rules of Lifting (Fat Loss 1)workouts
5. Have a massage to celebrate during the final 7 days
6. Plan healthful dinners for the week to limit grocery store trips and lazy eating
7. Blog about my 21-day challenge and my progress
8. Take and post before and after pictures to motivate me through challenges, and appreciate the progress I make in this short period.
My goal for these 21 days is to execute the above 100%, lose 5 pounds, and inspire others to start their own 21-day challenge!
That said - um, pictures? Really? Did I write that??!! Since the final day of my TT challenge/contest, I have really avoided the camera. It's funny how ANY extra weight feels HORRIBLE when you've been pretty lean! But, it's the great equalizer, and pictures don't lie...But, logistically I may have an issue getting pics taken/downloaded, so I am REALLY going to try to make that one happen, but am going to hit the others full force even if I am not able to accomodate that one.
I'll start my 21-day challenge tomorrow, and finish on Wed Oct 15th (yay - Wed I head out of town to MN for a family visit - it's perfect timing for feeling great around family I haven't seen in a while!). My trip is just one more STRONG inspiration to stick with my plan and my mission!!
Anyone want to join me? :)
Wednesday, September 24, 2008
Monday, September 8, 2008
TT Challenge Results!
Thank you to everyone who supported me in the 2nd Turbulence Training Challenge Competition - I won 2nd Place!!!! I am extremely happy, and so grateful for all the support I received along the way, on the TT boards, and from those close to me - it wasn't always easy putting up with my diet or training "needs" (which were of course of highest priority to me, and usually me alone!), and I really appreciate the sacrifices that others made (primarily hubby - thanks hon!).
It's really been an eye-opener for me to lose this weight and succeed in meeting my goals...In an effort this intense, with the pressure of a time period, there is always the "afterwards" that is a crapshoot! What happens AFTER the lights go down, and no one is asking me my weight every morning? Good question, and I'll answer it honestly.
For me, there was definitely a freedom that I went through, of eating, of relaxing more, of a lack of stress that translated into a better mood and easier life. It was the freedom of eating, TOTAL freedom, that I struggled to get back on track! Now, I didn't go eat donuts all day, but, if donuts were my thing, I probably would have...That said, I was shocked at how little my weight responded. There was water weight that did rebound fairly quickly once I was well hydrated, but beyond that I have only fluctuated a few lbs. I am now back to eating clean and quickly getting back down to where I was at. Once you are lean, I discovered, REALLY lean, it is hard to feel that layer covering up your muscles! Not acceptable!! I am looking to maintain at about 15%, which I think will be achievable and maintainable. My diet now looks similar to during the competition, but a few more clean carbs, and I get a cheat meal (and maybe 1-2 SMALL cheats during the week - we'll see how my body continues to respond!)! Much more maintainable for me...
I am working on a new workout program, just something new to change things up, although very similar to the concepts of Turbulence Training! It is the New Rules of Lifting (a book, available in most bookstores, but check before you go as they usually only have 1 copy!). Basic stuff, but focusing on building some muscle and shaking things up a bit to keep my body guessing. I'll go back and forth with Turbulence Training as well, as Craig is always putting out new programs that I know I'll be itching to try! Have to get some kettleballs as well - I have heard the workouts are addicting! See? I have workout ADHD - but that is okay, as long as I continue to see results by shifting between good programs and giving each program enough time to add value.
I have been EXTREMELY busy at work, with about 50% more work since a co-worker left, which is why I have not posted my results until today! The next TT challenge is started, but you have until Sept 14th, I believe, to start - that means to submit pictures and commit yourself. If you are thinking about this, PLEASE give it a shot! You will not regret it! I have gone back to visit the threads of old friends doing this next challenge, and it is HARD to stand on the sidelines for this one! The energy is there, and the folks participating WILL lose 5-25 lbs a piece, if they finish, I can practically guarantee it! Just FINISH!! See it through!!! If you want that to be YOU in those "after" pics, follow the link to the right to take TT for a 21 day test drive, get into the contest, and that could be you. Period.
Look at me - I am awaiting my $1000 check and lost 15 lbs that I never thought I'd be able to do, that I had STRUGGLED to do, for just about forever...I'm a different person, one who is now maintaining at their goal weight, instead of LONGING to reach their goal weight!
Okay, I am off of my soapbox! If you hit the TT challenge boards - say hi to all of my old friends!! They are experts and continue to lose weight and fine tune their bodies through these challenges...
It's really been an eye-opener for me to lose this weight and succeed in meeting my goals...In an effort this intense, with the pressure of a time period, there is always the "afterwards" that is a crapshoot! What happens AFTER the lights go down, and no one is asking me my weight every morning? Good question, and I'll answer it honestly.
For me, there was definitely a freedom that I went through, of eating, of relaxing more, of a lack of stress that translated into a better mood and easier life. It was the freedom of eating, TOTAL freedom, that I struggled to get back on track! Now, I didn't go eat donuts all day, but, if donuts were my thing, I probably would have...That said, I was shocked at how little my weight responded. There was water weight that did rebound fairly quickly once I was well hydrated, but beyond that I have only fluctuated a few lbs. I am now back to eating clean and quickly getting back down to where I was at. Once you are lean, I discovered, REALLY lean, it is hard to feel that layer covering up your muscles! Not acceptable!! I am looking to maintain at about 15%, which I think will be achievable and maintainable. My diet now looks similar to during the competition, but a few more clean carbs, and I get a cheat meal (and maybe 1-2 SMALL cheats during the week - we'll see how my body continues to respond!)! Much more maintainable for me...
I am working on a new workout program, just something new to change things up, although very similar to the concepts of Turbulence Training! It is the New Rules of Lifting (a book, available in most bookstores, but check before you go as they usually only have 1 copy!). Basic stuff, but focusing on building some muscle and shaking things up a bit to keep my body guessing. I'll go back and forth with Turbulence Training as well, as Craig is always putting out new programs that I know I'll be itching to try! Have to get some kettleballs as well - I have heard the workouts are addicting! See? I have workout ADHD - but that is okay, as long as I continue to see results by shifting between good programs and giving each program enough time to add value.
I have been EXTREMELY busy at work, with about 50% more work since a co-worker left, which is why I have not posted my results until today! The next TT challenge is started, but you have until Sept 14th, I believe, to start - that means to submit pictures and commit yourself. If you are thinking about this, PLEASE give it a shot! You will not regret it! I have gone back to visit the threads of old friends doing this next challenge, and it is HARD to stand on the sidelines for this one! The energy is there, and the folks participating WILL lose 5-25 lbs a piece, if they finish, I can practically guarantee it! Just FINISH!! See it through!!! If you want that to be YOU in those "after" pics, follow the link to the right to take TT for a 21 day test drive, get into the contest, and that could be you. Period.
Look at me - I am awaiting my $1000 check and lost 15 lbs that I never thought I'd be able to do, that I had STRUGGLED to do, for just about forever...I'm a different person, one who is now maintaining at their goal weight, instead of LONGING to reach their goal weight!
Okay, I am off of my soapbox! If you hit the TT challenge boards - say hi to all of my old friends!! They are experts and continue to lose weight and fine tune their bodies through these challenges...
Thursday, August 21, 2008
What BodyFat Percentage Are You?
Wow, what a personal question, huh? I know that in the TT challenge I did and the forums I participate in, people regularly report their bodyfat % from various methods of measuring - scale, caliper, immersion, DEXA. It's impossible to compare, as every method gives different results, and the rational in my mind is mostly to measure progress and my own personal milestones as opposed to considering it "fact"...
Leigh Peele, author of Fat Loss Troubleshoot and Metabolic Repair Manual, has created a video/slideshow where she walks through how you can visually estimate body fat, and what she looks at when doing so. Of course it is an art, not a science, but it is an interesting exercise! Also, she talks alot about fat vs muscle and how 15% BF can look completely different on two different people and why.
Here is the link if you are interested in viewing this 25-30 minute video/slideshow...
Click here to view Leigh's blog and see the body fat video
I have her manuals, as I mentioned, and they were VERY thorough and very interesting - I'll have to do a full write up/review at a later date, but here you can find one done by a shrewd fitness friend, Skwigg: Click here to visit Skwigg's blog
Click here to learn more about Leigh's Fat Loss Troubleshoot.
End of the Turbulence Training contest soon! I am excited to see the finalists and have voting under way!!
Leigh Peele, author of Fat Loss Troubleshoot and Metabolic Repair Manual, has created a video/slideshow where she walks through how you can visually estimate body fat, and what she looks at when doing so. Of course it is an art, not a science, but it is an interesting exercise! Also, she talks alot about fat vs muscle and how 15% BF can look completely different on two different people and why.
Here is the link if you are interested in viewing this 25-30 minute video/slideshow...
Click here to view Leigh's blog and see the body fat video
I have her manuals, as I mentioned, and they were VERY thorough and very interesting - I'll have to do a full write up/review at a later date, but here you can find one done by a shrewd fitness friend, Skwigg: Click here to visit Skwigg's blog
Click here to learn more about Leigh's Fat Loss Troubleshoot.
End of the Turbulence Training contest soon! I am excited to see the finalists and have voting under way!!
Wednesday, August 13, 2008
Exercise Alone Doesn't Work!!
Ugh, my worst fears have finally been confirmed by research scientists! There's no way I can ignore this concept now that it is practically "fact"!!
Take a look at the article put out by John M Berardi, PhD, CSCS today...
Click Here for Article
People who trained 5 DAYS A WEEK for 12 WEEKS lost only **1 lb** on average!!!! These test subjects were working out using a Berardi designed weights program, and with a trainer and cardio coach each of those 5 sessions...Hmmm, can't question that they were likely expending a LOT of energy...But there was NO mention of eating as part of this test program, and so the assumption was that their eating remainded static/did not change.
1 lb lost - in 12 weeks...How mad/frustrated/sick would you be if you went from SEDENTARY to working out THAT HARD for 12 weeks, and lost 1 lb...Holy mother of treadmill-running rats - I would BLOW a GASKET (okay, "YELLING" portion of this post is over! :)).
Anyway, it's an eye opener, and something to think hard about if you are not seeing the results from your workouts that you'd like. Since my transformation/weight loss, almost everyone I talk to who has had a similar loss has said, "yep, once I focused on my eating, the workouts really started to have an effect!" - kind of backwards, but I get what they mean. Once you get your eating in line, you can see the results of your workouts!! And that's what it is all about, right?!
So, I am zoning in on an eating program to follow now that I have had enough "free time" after the contest! It will be very in-line with Precision Nutrition principles - as almost every clean eating diet is. I know I need to fuel my body, and eat the right foods at the right times to do so. That's what PN is about. I'll post what I come up with - then I'll have to give it a few weeks and see how it does in helping me maintain or lose weight (just a few lbs I've played with since the contest ended). If it works, great - if not, I'll tweak it until it does.
Thanks for stopping by - please let me know who you are and if you relate! It's so great to hear comments and feedback!
Karla
Take a look at the article put out by John M Berardi, PhD, CSCS today...
Click Here for Article
People who trained 5 DAYS A WEEK for 12 WEEKS lost only **1 lb** on average!!!! These test subjects were working out using a Berardi designed weights program, and with a trainer and cardio coach each of those 5 sessions...Hmmm, can't question that they were likely expending a LOT of energy...But there was NO mention of eating as part of this test program, and so the assumption was that their eating remainded static/did not change.
1 lb lost - in 12 weeks...How mad/frustrated/sick would you be if you went from SEDENTARY to working out THAT HARD for 12 weeks, and lost 1 lb...Holy mother of treadmill-running rats - I would BLOW a GASKET (okay, "YELLING" portion of this post is over! :)).
Anyway, it's an eye opener, and something to think hard about if you are not seeing the results from your workouts that you'd like. Since my transformation/weight loss, almost everyone I talk to who has had a similar loss has said, "yep, once I focused on my eating, the workouts really started to have an effect!" - kind of backwards, but I get what they mean. Once you get your eating in line, you can see the results of your workouts!! And that's what it is all about, right?!
So, I am zoning in on an eating program to follow now that I have had enough "free time" after the contest! It will be very in-line with Precision Nutrition principles - as almost every clean eating diet is. I know I need to fuel my body, and eat the right foods at the right times to do so. That's what PN is about. I'll post what I come up with - then I'll have to give it a few weeks and see how it does in helping me maintain or lose weight (just a few lbs I've played with since the contest ended). If it works, great - if not, I'll tweak it until it does.
Thanks for stopping by - please let me know who you are and if you relate! It's so great to hear comments and feedback!
Karla
Tuesday, July 29, 2008
Official Turbulence Training Contest Pics and Statistics
Here are my official contest pics and statistics, as promised...
Start: May 5th, 2008
Height: 5'7"
Weight: 158 lbs
Bodyfat: 20.8% (using 7 pt skinfold test)
Chest: 38 7/8"
Upper Arm: 12 3/16"
Waist (smallest part): 29 1/4"
Belly Button: 30 11/16"
Hips: 40 1/2"
Thigh: 23 9/16"
End: July 27th, 2008
Weight: 142.8 lbs
Bodyfat: 14.15% (using 7 pt skinfold test)
Chest: 35 3/4"
Upper Arm: 11"
Waist (smallest part): 26 3/4"
Belly Button: 27 6/16"
Hips: 37 1/2"
Thigh: 21 14/16"
Change:
Weight: -15.2 lbs
Bodyfat: -6.65%
Chest: -3 1/8"
Upper Arm: -1 3/16"
Waist (smallest part): -2 1/2"
Belly Button: -3 5/16"
Hips: -3"
Thigh: -1 11/16"
Overall, I am SO completely happy with the results of this challenge! I want to say I gave it my all, but I know there were times I could have given more, despite the fact that I probably sacrificed and worked harder than probably 99.5% of what a "reasonable human being" would have done! There will ALWAYS be more that you can physically do, whether it is skipping a bite of this or that, or completing a full 60 minutes of cardio instead of 55 - the challenge is to push yourself to your utmost limit, whatever that is, when anything but success is not an option.
Scroll down to see the previous post if you have not seen my after pic from a photo taken by a friend! I like it much better than the official after pics, but it's hard to look great against a flat wall in a yellow room!
Again, I am not super human, and I would say "results not typical", but if I can do it, I really believe that anyone can do this! If you have 50 lbs to lose, or want to burn down to a super low body fat, I would recommend giving Turbulence Training a try - especially when combined with a clean diet. You can't out train a bad diet!! Whether you use Precision Nutrition or another clean eating program, that is a key element to success in transformation.
Ack - maintenance time! I am planning right now to start my next TT program tomorrow - am thinking of using Craig's new August posted workout - Hot Zone Fat Loss. Have heard good reviews on it, and I really just want to get back into a program that is going to keep me moving forward and regimented. For eating I am going to go back to where I started my transformation at - a base clean diet with oats, eggs/egg whites, ground turkey, chicken, cottage cheese, Fiber One, a few fruits...All the good stuff I came to love during this challenge! I may get back to cycling carbs if I can't maintain on that plan, but we'll see...It's a journey, not a destination!
Thanks for following along on my journey! I'll be posting more about the eating program I followed, the supps I added, and in general what helped me to lose 15 lbs of fat in 12 weeks (while putting on lean muscle at the same time!). Please feel free to ask questions!!
Monday, July 28, 2008
TT Challenge Update - 14% Body Fat and 15 lbs Lost~!
So, my 12 week Turbulence Training Challenge is over! Finished yesterday, with results of 15.2 lbs lost and 6%+ of bodyfat lost to get to 14.15% BF! I am thrilled with my results, and that I was able to hit and exceed my goals of 15 lbs and 15% bodyfat.
I'll be honest - this was NOT a piece of cake! I worked hard, the entire 12 weeks. I ate clean - no cheat meals, no alcohol, and ALOT of ground turkey, chicken breast, and eggs and egg whites! And ALOT of veggies! I did Turbulence Training programs, including executing ONE Turbulence Training workout a week with my trainer, and high intensity interval training 3X per week - along with additional steady state cardio to boost weight loss as we saw such slow progress from the beginning! But, the progress I saw week by week motivated me to keep going and keep working hard!
The fact that I was able to do 3 separate 4-week workout regimens during that time made it diverse and interesting, and I was always challenged by something new! I love the Turbulence Training concepts and workouts - I could be in and out of a HARD weight-lifting workout in under 40 minutes, most days. And the HIIT really helped burn the fat and change the shape of my body, as did the myriad of one-legged exercises built in to Turbulence Training. The crazy thing was that in the challenge, there are 20 year olds and 60 year old executing the same workouts - these are not for JUST elite athletes or experienced weight lifters! I've gotten two of my close friends into Turbulence Training during this time, and both LOVE it and have seen real gains in a short period of time...It is so rewarding for me to see people I care about find the program that works for them that they enjoy!!
I did a quick photo shoot in my backyard to try to capture better pictures of where I got to in this challenge, and although I am still awaiting my official "after" pics (due to email rejection issues between my trainer and I!), I can share this non-official "after" pic to show you what is possible and what 14% BF looks like on me! I feel great and am really on a high from achieving the goals I set out to achieve - I hope if you are reading this you know that I am not heroic, and I am someone who has struggled my whole life with weight, and have just finally found the diet and exercise combo that worked for me! I hope you'll take a look at Turbulence Training, if you are interested in transforming as well!
Before and after pics to come soon!!
I'll be honest - this was NOT a piece of cake! I worked hard, the entire 12 weeks. I ate clean - no cheat meals, no alcohol, and ALOT of ground turkey, chicken breast, and eggs and egg whites! And ALOT of veggies! I did Turbulence Training programs, including executing ONE Turbulence Training workout a week with my trainer, and high intensity interval training 3X per week - along with additional steady state cardio to boost weight loss as we saw such slow progress from the beginning! But, the progress I saw week by week motivated me to keep going and keep working hard!
The fact that I was able to do 3 separate 4-week workout regimens during that time made it diverse and interesting, and I was always challenged by something new! I love the Turbulence Training concepts and workouts - I could be in and out of a HARD weight-lifting workout in under 40 minutes, most days. And the HIIT really helped burn the fat and change the shape of my body, as did the myriad of one-legged exercises built in to Turbulence Training. The crazy thing was that in the challenge, there are 20 year olds and 60 year old executing the same workouts - these are not for JUST elite athletes or experienced weight lifters! I've gotten two of my close friends into Turbulence Training during this time, and both LOVE it and have seen real gains in a short period of time...It is so rewarding for me to see people I care about find the program that works for them that they enjoy!!
I did a quick photo shoot in my backyard to try to capture better pictures of where I got to in this challenge, and although I am still awaiting my official "after" pics (due to email rejection issues between my trainer and I!), I can share this non-official "after" pic to show you what is possible and what 14% BF looks like on me! I feel great and am really on a high from achieving the goals I set out to achieve - I hope if you are reading this you know that I am not heroic, and I am someone who has struggled my whole life with weight, and have just finally found the diet and exercise combo that worked for me! I hope you'll take a look at Turbulence Training, if you are interested in transforming as well!
Before and after pics to come soon!!
Wednesday, July 16, 2008
TT Challenge Update
No post for a long time - have been scrambling with work and a looooong vacation out of town around the fourth! I wanted to post an update on where I am at with the Turbulence Training Challege.
So, 10 weeks into the challenge, I have lost 10 lbs and at last check, my BF was down to just below 17%! I am super happy with where I am at - although I think once I am a few days PAST vacation I'll see possibly another lb or two off this week.
Vacation...Ah yes...It was great to have time off from work, but trying to diet and exercise like a madman while on VACATION was NOT what I needed to be successful! It's like going to Octoberfest when you can't drink (or shouldn't, or don't want to!)! However, I worked my ASS off, doing all of my lifting days, and doing 1-2 hours of cardio a day, EVERY day! It is the only thing that saved my weight despite tastes of EVERYTHING it seemed like! It was just a flood of homemade baked goods, treats, candies, rich foods, etc - I was SO strong for so many of these challenges, but weak for many of them as well. But, it is behind me and I am focused on the final two weeks of my challenge! I am eating clean, doing extra cardio, lifting hard, and making that final push, so I can end the contest knowing I put it all out there and can be proud of my effort!
Personally, I am THRILLED with how I look! I am leaner than I dreamed possible, and all of my clothes are too big now! I have found a new way of life, and am inspired to keep on pushing BEYOND the end of this contest, to continue to find new goals to reach for, and make sure I never allow myself to backslide! I love the structure of Turbulence Training, and that it can always be changing, and is so concise in nature! I get questions all the TIME about what I am doing to bring about such change in my body, and the training is a BIG factor. Diet is huge as well, and clean eating and following basic Precision Nutrition concepts has pushed me beyond previous limitations.
I will be posting pics at the end of the contest and look forward to sharing my progress with you!!
So, 10 weeks into the challenge, I have lost 10 lbs and at last check, my BF was down to just below 17%! I am super happy with where I am at - although I think once I am a few days PAST vacation I'll see possibly another lb or two off this week.
Vacation...Ah yes...It was great to have time off from work, but trying to diet and exercise like a madman while on VACATION was NOT what I needed to be successful! It's like going to Octoberfest when you can't drink (or shouldn't, or don't want to!)! However, I worked my ASS off, doing all of my lifting days, and doing 1-2 hours of cardio a day, EVERY day! It is the only thing that saved my weight despite tastes of EVERYTHING it seemed like! It was just a flood of homemade baked goods, treats, candies, rich foods, etc - I was SO strong for so many of these challenges, but weak for many of them as well. But, it is behind me and I am focused on the final two weeks of my challenge! I am eating clean, doing extra cardio, lifting hard, and making that final push, so I can end the contest knowing I put it all out there and can be proud of my effort!
Personally, I am THRILLED with how I look! I am leaner than I dreamed possible, and all of my clothes are too big now! I have found a new way of life, and am inspired to keep on pushing BEYOND the end of this contest, to continue to find new goals to reach for, and make sure I never allow myself to backslide! I love the structure of Turbulence Training, and that it can always be changing, and is so concise in nature! I get questions all the TIME about what I am doing to bring about such change in my body, and the training is a BIG factor. Diet is huge as well, and clean eating and following basic Precision Nutrition concepts has pushed me beyond previous limitations.
I will be posting pics at the end of the contest and look forward to sharing my progress with you!!
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