Be Stronger Than Your Excuses

I have heard in my life that golf is a gentleman's game. To me, this means that a golfer has integrity. A golfer is honest about the score and the rules because normally a golfer is his or her own judge.

Currently, I believe that working out is a gentlewoman's sport. "How so?" Let me explain...

At times, I am in the gym alone. I have an app on my phone with a workout from my coach. It tells me what to do. It has a video in case I don't know the move.  It tells me how many sets and reps, and it tells me how much weight I did the last few times I did that particular exercise.  From there it is up to me.

If I cheat on my form, or record the incorrect weight, I am a cheater. When I am on rep number 12 and I feel like I can't do another rep, do I give up? Or do I push through and try to do all 15 reps? Am I stronger than my excuses?

I strive to be stronger than my excuses every day. Does that mean I never lower the weights? Does that mean that I never get sick or hurt? Does that mean I never adjust a workout? Absolutely not. I listen to my body, I desire to push myself and be the strongest I can be on that particular day. I rely on my brain and my body to work together to make good decisions.

Last week I missed two days of workouts (the first workouts I have missed since beginning this program.) I was fasting on Monday for a medical procedure that took place on Tuesday. Per doctors orders, I missed two days, which was four workouts. Today I did back and biceps, the workout I missed last week. As I was setting my weight for the lat pull and the narrow grip low row, the excuse side of my brain told me to set the weights lower or the same. The strong part of my brain said to go ahead and increase the weight and just do my best. I ended up having three personal bests today.

Today, I was stronger than my excuses!

Don't get "Hangry!" What is our eating plan?

I am always eating.  It is important to eat every 3 hours during this program in order to keep your body from feeling hungry. The body needs to have something to burn so it does not burn the muscle that I am trying so hard to build. 

A good visual that I like to think of is that my metabolism is a bonfire. I have to feed the fire every few hours to keep it from getting too small and going out. If you feed the fire too much at one time it will flare out of control.

Here is a sample of a given day of eating. This is taken from my food log on January 6th:

6am- 6 egg whites, 1/2 cup (pre cooked) oats, 1/2 cup unsweetened almond milk, 1/2 cup blueberries

8:30am (Post-workout 1)- 1 scoop Isopure protein powder, 2 rice cakes

10:30am- 4 oz grilled chicken, 4 oz cilantro lime quinoa, 4 oz asparagus

1:30pm- 4 oz ground turkey (seasoned w/ chili powder, cumin and salt), 5 oz sweet potato, 4 oz spinach

4:30pm (Post workout 2)- 4 oz ground turkey and 4 oz mixed salad greens with 1/4 avocado and vinegar

7:30pm- 4 oz sirloin, 4 oz brussel sprouts

9:30pm- 1 scoop of Isopure protein powder

As you can see, it is lots of food. The combinations of protein, carbs and veggies can vary. We are not eating any carbs after 4pm.  I have found it to be fairly easy as long as I have the food prepared and with me wherever I go. (And as long as I don't thing about doughnuts too often.)

Happy eating friends!

"Do, or do not. There is no try." -Yoda

I recently fell in love with Star Wars. I went 36 years without watching any of the movies and between Christmas Eve and New Year's Eve I binged watched every episode.  Of course I fell in love with the wise and (not so handsome) Yoda.

"Do, or do not. There is no try." -Yoda

This is how I feel about my decision to participate in the bodybuilding competition. When Meg first approached me with the idea, I did not immediately say yes.  I researched, spoke to a few people I knew who had participated, studied workouts and diets, and looked at competitor blogs. When I committed to Meg, I  did not commit to try, I committed to DO.

We hired Cody McDonald (www.codymacfitness.com) who is a professional body builder and fitness model, to be our coach.  Cody and I went to high school together and I am familiar with her athleticism and intelligence and I am inspired by her journey in NPC and WBFF competition.

Meg and I began our journey by documenting our daily metrics (weight, body fat percentage, muscle percentage, body mass index.) We also document everything we eat and drink as well as our workouts and hours of sleep.

Between October 12 and January 6 we were "bulking." Which means operating in a calorie surplus to build muscle. We began eating 7 meals per day, one meal every 2-3 hours. The foods and quantities were determined by our coach.

As of January 6 we are officially in our "prep." Thus far, our only changes have been adding a second workout each day, usually High Intensity Interval Training (HIIT.)   HIIT is in the morning and our weight training session is in the evening. This month we cut out carbs after 4pm and our protein per serving changed from 5 grams to 4 grams.

The Northern Colorado Championships on April 8 (my 37th birthday) is our planned bodybuilding debut.  I have been advised to "trust the process." And though I still cannot picture myself posing in a tiny, sparkling bikini... I have decided to listen to the little green Yoda. I will not try, I will DO!!!

100th Workout (What I have secretly been up to)

The 100th workout happened on Wednesday...

What am I talking about? I have secretly been training for an NPC Bodybuilding competition. I began the journey on October 12 and as of Wednesday I completed my 100th workout towards the goal.

What is the NPC? The National Physique Committee is the largest amateur bodybuilding organization in the United States.

I have an amazing training partner. I have a trained professional bodybuilder and fitness model coaching me, and I have a whole lot of enthusiasm for this new challenge.

From this point forward I will be posting information regarding my meal plans, workouts, and some progress photos (if I have the courage.)

Wish us luck...