Finding Strength Within

Today was definitely the hardest day I have ever had at camp. I pushed myself past what I thought was my limit in ever class. By lunch I didn't think I could walk again since I was EXHAUSTED from spinning & the stairs during beach boot camp. But I was determined to not give up, to push myself, to discover a new strength within me. I went to our afternoon classes and gave it my all. My body aches in ever place but I finished and more importantly I finished STRONG. Today was the best day! I am so thankful God has given me this amazing opportunity, brought wonderful people into my life, and has shown me that I am capable of so much more than I thought.

Pacific Ocean

Jumped in the Pacific Ocean for the FIRST TIME EVER! It was so exciting. After an incredibly hard day of working out and being pushed WAY outside my comfort zone, my friend Stephanie and I jumped into the icy water with all our clothes on. It was so rewarding! It was the perfect way to end a really hard day of busing my butt.

A special shout out needs to go to my man Johnny who was the one who pushed me all day. Starting with Calisthenics where he made me squat deeper and kick higher, to "dessert" consisting of 50 pushups, and then pushing me when I thought I had nothing left during beach boot camp. He was also kind enough to lend my his sweatshirt when I was freezing after my swim in the Pacific. I am so fortunate to be surrounded by encouraging and supportive people like him.

2nd Weigh In

This week's weigh in was bitter sweet. When I first heard how much I lost I broke down crying. I couldn't believe that I have been busting my butt and only lost 1.5 lbs. But thanks to my best friend Grace, she was able to talk me down and show me that losing is still losing. And she is right. That is still great! Plus my measurement changes are crazy!!!!

Neck: down .5 inches
Chest: down 1.5 inches A LITTLE SAD I HAVE NO BOOBS NOW
Arm: down .5 inches
Abs: down 2.5 inches HOW AMAZING IS THIS ONE!
Hip: down 1 inch
Thigh: down .75 inches
Calf: down .25 inches
Wrist: same

That is over 7 inches I have lost throughout my body!!!! I can't believe it!!! My body is changing and I am LOVING it. I feel so much healthier, stronger, and happier.

Thinspiration Sunday

Day 13: Twin Peaks

Every Friday the group takes the Twin Peaks challenge -- We try to beat our own personal records up this 2 mile straight up mountain. Last week I thought I was going to die when hiking and I had no idea how I was going to make it to the top again. Especially now that my knee hurt and my legs were sore. I had no desire to go on the hike, I was feeling incredibly lazy. But thankful, my friend told me "I hate working out too, but isn't that why we are all here." That really hit me close to my heart. That is exactly why I am here - I am lazy. And that is why I knew I had to do this hike.

I was scared I wouldn't beat my time or my knee would give out. But I knew I had to try no matter what. My body ached the enter way to the top. I thought my legs were going to give out any second. I thought I was moving so slow and would  never beat my time. But guess what?!?!? I BEAT MY TIME BY 2 MINUTES!!!!!!! That was the best feeling in the entire world. Being on top of that mountain, watching the sun set, and knowing I just pushed myself out of my comfort zone.

HAPPY VALENTINE'S DAY

Happy Valentine's Day! I love you all so much!!! 

"There is no fear in love; perfect love casts away fear..." 

- 1 John 4:18

Day 8: I LOST 4.5 LBS

That's right! I lost 4.5 lbs this week!!!! I am so excited! And now with my knee feeling better and my pink eye all cleared up, I am confident that I can push myself harder and keep up the great work.

Exercise Design

When it comes to weight loss, you need a plan. You need to know the When, Where and What.

Cardio:

• Get your heart rate up! 
• You don't start burning fat till after 20 minutes of cardio. 
• You need 45-60 minutes of cardio 5-6 days a week. 

Weights:

• At least 40 minutes 4 days a week. 
• Work the major muscles first - Chest, back, shoulders, legs and butt
• Simulate functional movements (aka not sitting on the machine - use bands & free weights)
• Keep your focus on good form 

Metabolism:

• It is like a fire. If you keep adding a log the flame will stay strong. Eat 6 small meals a day to keep the flame burning. 
• Start your metabolism first thing in the morning with eating. If you are going to workout in the morning, have a protein shake
• Stay hydrated! For every minute you work out you should drink an ounce of water.

When?

• Do you plan to workout first thing in the morning? In the afternoon? At night after work?
• What days are you going to work out? Ex. Mon (cardio & weights), Tues (cardio & weights), Wed (Rest day), Thurs (cardio & weights), Fri (cardio & weights), Sat (cardio), Sun (Rest day). 

Where?

• Are you going to work out at home? In the park? At a gym? With a group? 
• Gyms are a good place to encourage you & stay focus -- plan it into your workout. If you go home after work to change for the gym, you can get distracted and not end up going
• Get comfortable on the equipment. Watch others.

What? 

• How are you going to work out? HAVE A PLAN. 
• Warmup for 5-10 minutes to get the blood flowing, then move on to weights (push/pull exercise & abs), then cardio & stretch 
• Don't get bored! Do intervals, run on trails/outside, take classes (kickboxing, zumba, spinning), do calisthenics
• Change up your workouts every 4 weeks 
• Add stability exercise - stand on a bosu ball, stand on one foot
• Increase your weights or increase your cardio speed or incline 

Progress & Regress:

• Progress = challenge yourself to more difficult variations of your exercise. Move from the machine to dumb bells, stand on a bosu ball, stand on one foot, stand on the bosu ball with one foot
• Regress = as you challenge your stability of the exercise, you might have to decrease the weights for a couple weeks 

Nutrition:

• If you don't combine your exercise with healthy eating then you are wasting your time. 
• Always fuel your body before you workout - don't skip meals!

Day 7: One Week Down

It has been one week since I started on this great adventure. I have had a lot of bumps along the road this week but I survived. I feel healthier, exhilarated, and already starting to crave working out.

Today was suppose to be our rest day but I was so anxious from not working out that I had to hit the gym. I worked out on the elliptical for 45 minutes - which is HUGE for me. I actually enjoyed it! I wasn't watching the clock and hoping it would end soon but instead was loving the burn and felt great.

Tomorrow is my first weigh in and I am pretty sure I won't be able to sleep tonight from the fear and anxiety inside me. I am so scared that I didn't lose weight or worse gained. I really need to work on not letting my fear and anxieties get the best of me.

The daily devotional below really resonates with me at the moment. I need to stop being afraid of the future and "trust in [His] unfailing love." I know I need to turn it all over to him and release my hold on the situation. I need to give in to the majestic plan he has for me.

Low Sugar, Low Fat Brownies

Ingredients

1 1/3 cup Oat Flour
3-4 Tbsp. Stevia or Truvia
1 Tbsp. Agave Nectar
1/2 tsp. Baking Powder
1/4 tsp. Baking Soda
3/4 cup Unsweetened Cocoa Powder
5 Egg Whites
1 Tbsp. Water
3 tsp. Vanilla
3/4 cup Smart Balance Butter
1/2 cup walnuts (optional)

Directions 

1. Pre-heat oven to 350 degrees
2. Place flour, baking powder, baking soda, and stevia in a bowl. With a fork, stir ingredients together well for 2 minutes.
3. In a smaller bowl, melt butter in a microwave
4. Beat in vanilla, water & eggs
5. Add butter mixture into flour mixture and stir or use a beater until mixed well
6. Beat in cocoa slowly, mix well
7. Pour into a 9 x 9 dish and bake for 10-15 minutes depending on oven. (Touch the middle with a tooth pick. If it comes out clean it is done.


Makes 12 servings.

Day 6: Twin Peaks

Calories Burned: 3,380
Calorie Intake: 1,360
Calorie Deficit: 2,020

Today I climbed Twin Peaks, a mile and half trail straight up a mountain. The slope on this thing is out of control! Towards the end I really didn't think I was going to make it but I DID! And I did it in 33 minutes and 38 seconds on my first try. I'm hoping next week I will be able to hike it in under 30 minutes.

For I will restore health to you, & your wounds I will heal. - Jeremiah 30:17

RECIPE: Whole Grain Blueberry Pancakes

Ingredients:
1 1/4 cups whole wheat flour
2 teaspoons baking powder
1 egg
1 cup milk
1/2 teaspoon salt
1 tablespoon artificial sweetener (agave syrup, honey, stevia)
1/2 cup blueberries

*Add any of your favorite spices. I love cinnamon. You can substitute the blueberries with apples or other berries. Avoid bananas since they are high in calories.

Directions: 
1. Sift together flour and baking powder, set aside. Beat together the egg, milk, salt, and sweetener in a bowl. Stir in flour until just moistened, add blueberries, and stir to incorporate.
2. Preheat a heavy-bottomed skillet over medium heat, and spray with cooking spray. Pour approximately 1/4 cup of the batter into the pan for each pancake. Cook until bubbly, about 1 1/2 minutes. Turn and continue cooking until golden brown.

Serves: 5
Calories: 160 
Fat: 2.5 gm

Serve the blueberries with a hard boiled egg for protein, a green juice for your vitamins, and a grilled pineapple for a touch of sweetness.

Day 5: Silver Lining

Calories Burned: 3,407
Calorie Intake: 1,500
Calorie Deficit: 1,907

Today has been extremely interesting. I woke up with pink eye! I know, DISGUSTING! Because of my eye, I had to miss multiple workouts today. The first workout I skipped to walk to the store to find medicine. I ended up buying $100 worth of things to make me feel better -- Epsom salt, chapstick, biofreeze, bandaids, visine, and the list goes on.

After an AMAZING breakfast (blueberry pancakes, a hard boiled egg, a slice of grilled pineapple, and a green juice), we headed down to Torrey Pines to hike the mountain along the beach. It was the most gorgeous hike I have ever gone on. It made me want to live in California forever. I love looking at the ocean from atop of a cliff.

After lunch I went to the doctor, missing yet another workout. I spent the next two hours getting my eye looked at and getting my medicine. Here is where I slipped up. At the store I was very emotional - I hate being sick when I am not at home. So I went searching for comfort food and settled for a bag of whole wheat pretzels and dark chocolate. I only allowed myself one serving of each - a total of about 300 calories.

When I returned to my hotel room, I was feeling incredibly guilty and ashamed. In the past this would have caused me to keep spiraling downwards. But a great thing happened instead, I went to the gym to workout. I promised myself I would stay for at least an hour and I ended up staying an hour and half.

So the point of this... Ever situation has a silver lining. Yes I messed up and cheated on my diet but I have started to retrain myself to hit the gym after a step backwards instead of spiraling out of control.

Day 4: Support

Calories Burned: 3,657 (+ I took my monitor off at 5pm)
Calories Intake: 1,200
Calorie Deficit: 2,457

I have learned that the most important tool in the weight loss journey is a support system. I am so fortunate to have an amazing support system of friends & family. When I receive a text saying how proud someone is of me or to keep pushing on, it really encourages me and motivates me to do my best.

The really great part is that I have a great support system here. Everyone in the program is constantly encouraging each other. Giving high fives when we pass each other on the stairs during beach boot camp. We share our doubts, fears, ups and downs. And when you don't think you can go anymore, someone in the group says "come on let's push this last rep out." It is so motivating when you have a group of people who are cheering you through the pain.

There were multiple points today when I wanted to go back to my room to take a nap and skip our next workout. My body ached in every possible place. I was exhausted and had no idea how I could spend 2 more hours in the gym. But thankful, everyone here is so supportive and encouraging that you get motivated to show up and try your hardest. Somehow after spinning and 2 hours of beach boot camp, my roommate motivated me to go to the boxing & muscle max for the next 2 hours. Half the battle is just showing up. Once you are there, the music starts pumping and your blood is flowing you somehow get the energy to push it.

I can't thank God enough for my amazing friends and family back home and my new friends and family here in San Diego. Every single one of you is keeping me going. When I think I can't go one more step, I receive a text from a loved one that makes me know I can finish the day strong.

RECIPE: Salad Dressings

The wonderful thing about dressings are they are very simple to make and you can't really mess them up. Both recipes below last about 5-7 days in the fridge. Store bought dressings have so much sugar, chemicals, and calories. But with just 5 ingredients you can make a wonderful delicious healthy dressing.

Vinaigrette Dressings:
1. Extra virgin olive oil (get the GOOD stuff)
2. Honey or Agave
3. Oranges (any citrus works - grapefruit, lemon, key lime)
4. Dijon mustard (this is what makes the dressing come together and be a bit creamy)
5. Aged balsamic vinegar (can use champagne or red wine vinegar as great alternatives)
6. Salt & white pepper (white pepper is good for delicate flavors like fish and dressings)

Mix (with a mini whisk, blender, or shake in mason jar) together 2 tablespoons of vinegar with the zest and juice of an orange. Add a teaspoon of honey and a teaspoon of dijon mustard. Season with salt and pepper. (TIP: always season before adding the oil as the oil will eat it up and the salt won't be absorbed correctly). Add a tablespoon of oil.

This dressing is great for cooked vegetables too. Toss baked asparagus in the dressing. Add salt & pepper. Top with cured tomatoes and a couple toasted pine nuts.

Creamy Dressings: 
1. Greek Yogurt
2. Finely chopped cucumber--skin & seeds included (can use bell peppers as an alternative)
3. Dill (or green onions)
4. Parsley
5. Shallots (or red onion) diced finely
6. Lemons
7. Salt & Pepper

Mix together cup of Greek yogurt with 1/4 cup of the finely chopped cucumber. Add 1/4 cup of the chopped dill and 1/4 cup of chopped parsley. A teaspoon of finely chopped shallots. The zest and juice of two lemons. Season with salt & pepper. Whisk together. (don't use a blender with yogurt because it ruins the consistency).

Try dressing over sliced tomatoes seasoned, with salt and white pepper (pepper brings out the flavor in tomatoes), romaine lettuce, endive (or arugula or frisee - a bitter green), whole leaves of opal basil (adds color but can mix in parsley or cilantro instead). Salt & pepper before the dressing goes on. Toss in the dressing and serve with a lemon wedge.

Good to spread over fish or chicken before baking. 


More healthy dressing versions:
Caesar - Greek yogurt, roasted garlic, Dijon mustard, Worcester sauce & black pepper
Thousand Island - Greek yogurt, ketchup (sugar-free), chopped hard boiled egg whites, diced red peppers 

In Times of Trouble

I had a wonderful thing happen today. I checked my email first thing and read my daily devotional. WOW! It was EXACTLY what I needed to hear. It is so amazing how great our God is. He is always there listening and helping you through the pain, you just need to listen.

On our morning 5 mile hike up and down mountains, with my knee feeling like someone was stabbing a knife into it, I remembered what I had read a couple hours before and started talking to God. We talked for about an hour and it was the best hour of my life. I shared my hopes and fears.  I gave thanks and asked for help. And when I saw the next hill I was suppose to climb, I turned it over to Him and knew he would get me to the top.

One of my favorite quotes of all time is: "Don't tell God how big your mountain is. Tell your mountain how big your God is."

The thing is, I have always taken that to mean your emotional problems but today I had to take it literally as the hill I was physically climbing. I have turned over my mental problems to God and turn to him for help many times before. But today I realized I needed to turn over my physical problems to Him as well. I was struggling on that hike but imagining Him by my side as we walk down the hill and Him pushing me up the hill -- I was able to accomplish so much more. My knee stopped hurting, I was able to walk faster and start enjoying the hike.

Day 3: Give 110%

Calories Burned: 3700
Calorie Intake: 1200
Calorie Deficit: 2500

My biggest goal while being here is to give 110% at all times. I want to push myself to new limits. Never hold back. But today, with my hurt knee, I realized 110% can be very different each day and that is OK. As long as I start, try my best, and finish strong then I have nothing to be ashamed of.

I didn't burn as many calories today as I would have liked. I didn't make it to the halfway turn around of our 5 mile hike. But that is OK. I did my best and I am going to go to bed tonight proud of my effort. I struggled at times and went a little slow but I did it. I finished every squat, push up, and stair master. Yes, a 60 year old woman beat me on the rowing machine but I still finished strong, giving all that I had.

 It is so important to remember, at all times, that you can't compare your effort, time, weights, speed with anyone else but your self.

Day 2: Blood, Sweat & Tears

Calories Burned: 3,183
Calories Intake: 1,200
Calorie Deficit: 1,983

So technically there was no blood today. But I did throw-up during our morning run and twisted up my knee. The worst part is supposedly today is an easy day. HA!!!

It is my fault that I broke down crying and am currently icing my knee. I pushed myself too hard. I wasn't listening to my body but instead was comparing myself to everyone else. I think that is going to be my biggest challenge here. I need to put my blindfold on and focus on my body's limits instead of constantly watching and comparing myself to others.

I really need to learn how to tell the difference between pushing my boundaries to the limit and pushing too far. I guess it is my competitive nature - I always think I can do heavier weights or one more set.

Premier Fitness is really amazing. I know it is going to not only push me physically but also push me mentally. Throughout the day my thoughts went from "this is the best place in the world" to "holy shit I am going to die". But that is what makes it so amazing.

If anyone wants to send a care package I desperately need some icy hot and epson salt. :)

Day 1: Arrival

San Diego, here I am! Watch out because I promise when I am done here, everyone is going to say WOW! 

I am 60% unpacked and 100% ready to start. San Diego is gorgeous and I can't wait. 

Of course, I am incredibly nervous. I didn't sleep last night and I currently have gigantic butterflies in my stomach. But my roommate for the next month, seems very nice and I have a feeling we are going to become great friends and really help each other find success.