It's not about what you CAN'T do.....

"You've been consistently working out for over three years and you can't even do a pull-up?"

This question was asked as though my workouts are not working.

No.  I cannot do a pull-up.

But I CAN do push-ups on my toes....which I could not do when I started.

And I CAN do squats and lunges....which I had trouble with, due to my knees, when I first started.

And I CAN make it through a cardio workout without stopping a bazzillion times to not die....which I could not do when I started.

And I CAN actually use my 10s, 15s and 20s when doing upper body workouts....instead of my 2s, 4s and 5s!

We all have things we can't do.  But sometimes we have to remind ourselves of the progress we HAVE made.

Maybe our list of things we can't do is pretty long.....but that shouldn't stop us from working on them.

So, maybe I can't do a pull-up....yet.  But I'm not doing this to be able to do one.  I get up in the morning to workout in order to stay healthy and become stronger.

Why do YOU workout?

Making the Shift

Making the Shift with Shift Shop

When I first saw the preview of this program, I thought "this looks insane.  I'm not sure I could do this one!"  I kept hearing how it was really for ANY fitness level and that I really should do it.

Well....if you've seen any of my other blog posts or have followed me on any other social media....you probably already know that I have a bit of an addiction to Beachbody workouts...so it didn't take a lot of arm twisting to get me to try this.

Probably one of the best experiences was being able to actually do a workout WITH Chris Downing before I started the program.

So...let's get down to the details.  There are two calendars.  Round One includes three weeks of workouts that ramp up in intensity and duration.  You have certain workouts for week one, another set for week two, and a third for week three.  Round Two brings you back to the "week two" workouts, then "week three," but adds in a more intense set for the final week.

Nutrition

The nutrition guide lays out perfectly how many carbs, proteins, etc you should be eating and it changes each week.  It slowly phases out carbs so that you are not eating ANY during week three.  Here is my disclaimer....I didn't eat MANY carbs during week three, but I did have some.

Again, for those that have read my reviews before or are used to following me, I follow the nutrition guide at about 85%.  I give myself leeway.  My goal is now to maintain my weight and stay healthy.  If I had something I really wanted to drop weight and look awesome for, I'd suck it up and follow the nutrition guide to a "T," but this is everyday life.  My everyday life includes a snack size Snickers Ice Cream Bar or Dove mini.  :)

Fitness

Round One:  Speed 25

This is a fun workout that goes by very quickly.  It's 25 minutes of constant movement.  Chris Downing does a great job of explaining the moves (which are pretty simple....not easy...but not complex) and there is a modifier there if you can't keep up.  It does require 2 out of 4 markers that can be purchased for the program (but I used index cards).  You'll do this workout Monday, Wednesday and Friday of the first week, so you definitely get to feel like you've progressed by the end of the week.

Strength 25

I LOVE this workout!  It suggests using light to medium weights...which I wasn't really sure about, but once I got what I needed under control, I loved it!  You go through a range of moves that work your entire body, so be prepared to use different weights (my legs are definitely stronger than my upper body).  This workout is done on Tuesday, Thursday and Saturday of the first week....and you will FEEL it!

Shift Core

This is a quick floor routine.  It is definitely not the most challenging core routine I have done, but it does still give you a good workout.  This is added to the Strength routines on Thursdays and Saturdays throughout the entire program.

Speed 35

I wasn't sure I would be able to make an extra 10 minutes, but there are some small breaks in this routine that help you out.  The workout uses three of the markers set up in two different patterns.  You run through a series of movements that last 60 seconds each, then run through them again, but only have to make it through each move for 30 seconds.  After changing the lineup of the markers, you do another series of moves for 60 seconds and then again for 30.  It is challenging, but doable...and, again, there is that modifier if you need her!  You'll do this Monday, Wednesday and Friday of week two....and it comes back in Round 2...

Strength 35

Using the same weights as Strength 25 is definitely possible.....until you get to those lunging flies at the end.  Oh, Lord!  I thought my shoulders were going to fall off!  But STILL love this workout.  Anyone can do it, you just need to lessen your weights if needed.  You'll do each move for 60 seconds each, then you repeat, but only for 45 seconds each. This workout shows up Tuesday, Thursday and Saturday of Week Two....and again in Round 2....

Speed 45

Challenging?  Yes.  I definitely followed the modifier at times....and even modified the modifier when I felt like my heart was beating out of my chest and I was going to die.  But even THEN, I burned over 400 calories during this workout.  You just need to listen to your body and do what you can do.  I don't mean give up easily....you should push yourself....but, there is no shame in modifying if that is still pushing you!  The format is similar to the 35 minute routine, except you are using all four markers, and the series of moves go from 60 seconds to 45 seconds, to 30 seconds.  The first round was great!  But I'll tell you....it took all I had to get through the third configuration.  This workout is done Monday, Wednesday and Friday of week three.....and I was very happy when that week was over....and not thrilled that I'd see it again in Round 2.

Strength 45

This definitely takes the Strength workout up to a new level...but it is still so much FUN!  You've still got a 60 second round, a 45 second round and a 30 second round.  Challenge yourself!  Grab weights that push you!  And be prepared for a burnout round at the end....  Yes, you'll do this one on Tuesday, Thursday, and Saturday of Week 3.   There is excitement to see this again in Round 2!

Round Two - Week One:

My calves were still sore from Round One!  But the first week of this round includes Speed 35, Strength 35 and the Core workout.  It was nice to break out the familiar workouts and even nicer that I didn't have to look at Speed and Strength 45....yet.  My calves were still screaming...so, some extra stretching was definitely necessary....especially if I was going to make it to the next week.

Now....I'll be honest.  I'm a person that can easily get bored with a workout if there isn't much variety.  I wasn't sure about how I'd do rotating between two workouts in a week...and it hadn't been bad....but repeating this week in round 2 did make me want to throw in the towel by Friday of the first week....not because it was way too hard or didn't feel it was getting me closer to my goals, but because I was thinking, "ugh.  This workout again."  It took some pushing, but at that point, I only had two days left in the week, so I plowed through.

Week Two:

Week two does pull out the dreaded workouts and was making me wonder if I'd live to see Week Three....nevermind survive it!  I'd been checking out the program that I wanted to do next and having visions of just calling it quits with this one and moving on....but we're so close!  And, even though Speed 45 was killing me....I wasn't stopping.  I may have followed the modifier on some fence jumps and frog hops....but I worked through the ENTIRE workout.  Seeing improvements really does help to keep you going.  And I do still love the Strength workout.

Super Shift Core:

This core routine is pulled out during weeks two and three of this round.  I actually enjoyed this one more than the original.  You have the option of adding a sandbag or a weight to these exercises, so I pulled out my 15 pound sandbag from 22 Minute Hardcore.  It definitely adds an extra challenge, but goes by very quickly.

Week Three:

This is it.  The end.  Why quit now?  And...honestly, I like the Speed 50 and Strength 50 workouts better than the 45s.  They also incorporate the sandbag (or weights) and time flies by.

Results

So, my goal was really maintenance.  There were lots of people doing this with me that saw huge losses in inches and pounds.  Although I was cautious of what I was eating, I did not cut carbs during those final weeks and did continue my Dove ice cream minis.  Had I actually followed the nutrition guide, I'm sure results would have been much different.

What were they?

Weight - no change

Inches - no change

Some may think I'd be disappointed in these results.....but, like I said, I was shooting for maintenance.  I wasn't looking to lose anything and just didn't want to gain while in the summer months of ice cream and pasta salad!  I did not cut the carbs that the nutrition guide suggests in the final week of each phase.  If you are looking to find success in weight loss, nutrition is a large portion of the battle.

Overall Review

I enjoyed Chris' personality throughout this program and had fun with most of the workouts.  It is definitely great for all abilities.  The modifier is there for beginners and it is a really good mix of cardio and strength training. I like a little more variety throughout a program, however, so although I'm glad I did this one, I'm not sure I want to do it again. 

If you're trying to figure out what program is right for you and would like some support through the process, send me an email at coachmomnteach@gmail.com.

Be Confident in Knowing Your Own Body

I know that there are times that we need to seek medical advice to get solutions to certain problems.

I understand that doctors are highly educated professionals.

But they aren't always right.

When I was in High School, I was informed that the reason I was always tired was that I was anemic. At the time, I was told to take iron supplements.

I've been taking iron supplements on and off for the past almost 30 years.....and they don't always do the trick.

Doctors have been suggesting ways to help me for years....and, sometimes I wonder if they are really listening.

At one point, it was recommended for me to go on "the pill," but I told them that I can't handle the hormone in them....so, they recommended the depo shot, because, according to them, it shouldn't have the same effect.

I know why that shot is used for birth control;  I gained 20 lbs. and became a raging lunatic!

Back to square one....and the recommendation of "the patch," because "the low dose of hormones will be fine!"

WRONG.

Soon after, Mirena was the next thing being suggested.  I refused for quite a while, repeating that I can't take hormones, and more than one doctor insisted that the hormone is so low that I won't even know it has anything.

I finally had enough and agreed to try it.

Less than a week after it was inserted, I was paying bills and started to cry.  Now....I may not enjoy paying bills....but I was wondering why I was overreacting.  I was upset over a few strange things....when it hit me....the Mirena.

I gave it a chance....for over a year, in fact......but I'm tired of the emotional roller coaster.  So, I went in to have it removed.

When I explained why I wanted it out, the response was that it probably wasn't the Mirena and that I'm probably perimenopausal.  Seriously?????

I got it out.....and then wondered why I had a headache for three days that wasn't going away.  I also just wanted to curl up in a ball and do nothing.  That's when I started wondering if it was because I no longer had that "barely detectable" hormone....so, I looked online, and found others who felt the same way when it was removed.  They even called it the "Mirena Crash."

Today, my headache is gone, but I can't seem to get out of my own way.  I lift my foot to step over something and STILL trip over it.....twice.  My head is in the clouds....  and I'm pretty sure it is from the Mirena.

I'm done trying things that I know my body can't handle.  I understand that doctors have our best interest in mind.....however, we also know ourselves....and they have to be willing to listen to that.

I Can't Do At Home Workouts

Not only do I hear this a lot....but I've said it....over and over again!

WHAT???

How is that possible if I am DOING at home workouts?

Well.....let's take a look at my fitness history......

College

I remember borrowing my mom's Abs of Steel VHS tapes to do in my dorm room....which happened every once in a while, but, one, I didn't have much floor space and, two, I wasn't going to spend much time in my room working out.

I had better luck heading to the gym or fitness center....and made it there fairly consistently back when all that was on my schedule were classes and homework.  In fact...I used to go to the aerobic workouts that took place during dinner, and use my dining hall credit to get a pint of Ben & Jerry's and a soda after....  I'm sure THAT was a good choice.

The Twenties

Ahhhh.....out in the real world, commuting to work, and I bought myself a Universal System so that I could workout at home.....which probably lasted a month.  Until I'd try again....and last another week.....and stop for 6 months.....and try again....  So....for sale it went.

Then I had my first born....and bought the Bounce Back After Baby VHS.  That was used for a few weeks, but got old pretty quickly, so I transitioned to some other at home workout....for a few days.... and stopped.

But wait!!  There was a great fitness center less than 10 minutes from home!  So, I joined and figured all of my problems were solved.....and when it was too difficult to work around schedules and get there without my son, HEY!  There's daycare AT the gym!!!  The only problem was that I didn't fully trust the people that were there watching him....they had a LOT of kids in that room....so, I'd cut my workout extremely short, pick him up and leave.

Then, Curves opened!  Ahhhh!  I HAVE to be able to find 30 minutes to get away and get a workout in!  Yup....I did....for a month or so....but it really wasn't 30 minutes when you factored in driving time....  and it was always the same exercises every day....  and there were just other things I had to do....  like laundry or watching tv....

When pregnant for my second son, I tried going back to the gym.  I got my swollen ankles on the treadmill and, eventually, walked laps in the pool because I was just so swollen (and couldn't actually swim, because lying down made me want to throw up).  But....after he was born, I didn't have time to hit the gym with an infant and a toddler!  So.....  again, I paid for a membership I wasn't using.....  and pulled out the Bounce Back after Baby VHS....  for a short period of time.

The Thirties

The kids are older, we're running around to all kinds of activities, and I decided the only way to fit in fitness was to workout at home...so, Bowflex it was.  The first two weeks went great!  After that, any time I went downstairs to use it, I'd always think of what I should be doing upstairs that was not working out....dishes....what are the kids doing....could't I just be eating cookies?

So....I bought Insanity on DVD (moving up in the world from VHS!)....and lasted a week and a half.  It was going great, until things got in the way, like soccer, or band concerts, or ice cream and wanting to sit on my rear end doing nothing.....

My list of failed attempts then included Planet Fitness (joined and rejoined a few times), an elliptical runner in the basement, a two day a week Boot Camp.....  I think you get my point.

My Conclusions

1.  I get bored easily.  Doing the same thing day after day is not for me.

2.  My attention span does not allow for me to workout when I'm thinking there are other things around me that I should be doing.
3.  Doing nothing and eating ice cream and cookies are something I enjoy.

4.  It isn't necessarily at home workouts that are the problem....because not at home fitness didn't pan out very well either (although it did take LONGER to fail)

Solution (The Forties)

There was one thing that was missing in all of these scenarios......accountability.

So....when I saw the informercial for a workout program that could be done in just 25 minutes per day, five days a week....I said, "I should be able to do that."

I set my alarm clock for 30 minutes earlier (because there was no way I'd be thinking "hey, maybe I should be cleaning or doing something with the kids, or doing ANYTHING other than sleeping at that unGodly hour)....and later that day, I'd check in with a group of others, online, that were also doing the same thing.....and it got to a point where, I knew, if I didn't check in, people would question me....  So, not only was I able to feel okay about not being able to get through some of the moves because I learned I wasn't the only one, but I also had people who expected me to keep going and try.

What about the boredom?  The workouts changed after a month....and then after the next month, they changed again!  And then I moved on to another program....so it was all DIFFERENT!  And I was seeing results....which was a big motivator!  And, still, I had support from others in my groups.

Wait a minute....I know what you're thinking, "if you are bouncing from program to program, doesn't that cost a lot of money?"

It did....I was buying each program individually as I would come to the end of them...which was pricey.....but then, they came out with the All Access On Demand!  Okay, part of me was angry that I'd been spending all of this money...but now, I pay less than the amount of that Planet Fitness Membership to get access to every single program Beachbody has ever created for an entire year (& with a 30 day money back guarantee!  The gym doesn't have that!).  Not only that, but, as they come out with new releases, they automatically show up...no extra charge.

I still have groups (except now, I'm running them), I still get to change things up, but I've also been getting out of bed and hitting that play button every single day (except Sunday) for the past 3 1/2 years!  I have never been that consistent in my life!  And it is WITH at home workouts.

Are you sick of constantly failing?  Send me an email to request information about my next group at coachmomnteach@gmail.com

Macros and Measuring Cups?

When talking about nutrition and goals for weight loss or muscle building, inevitably, people always start talking about either macros or measuring cups.

Have you ever started a program and received the advice that you should eat x% protein and y% carbs, etc.?  Or heard a friend say that they can have a 1/2 cup of this and 8 oz. of that?

Don't get me wrong....I think that these macros and measurements are all excellent ways to reach one's goals.....but I don't like putting that much thought into my food!

So...what DO I do?

Not wanting to put a lot of thought into what and how much I'm eating is easily done with these programs I've been doing.  Why?  It's done for me!

Does someone come to my house and make my meals?  No.  But there is a nutrition guide with EVERY program that helps you calculate the "macros" you should be eating in order to get the best results with the program you are using......AND, it even lists examples of each category for you, so you can just browse through and pick what you are going to eat.

Most items I eat don't even need measuring....a half of a sweet potato is pretty easy to figure out!  But when I'm not sure how big a serving size is, I just grab my color coded container, dump it in, and, if it fits, I'm all set!  And, honestly, after using them for a bit, you kind of know how much you need.  I don't need to scan my foods into an app that calculated the carbs and protein or pull out a food scale.

Want some help with YOUR nutrition....without making it more work?  Contact me at coachmomnteach@gmail.com

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Now What??

I got off track.  Now what?

Soooooooo  often I hear from those starting a program, "I missed my workout 3 days ago and I just haven't been able to get back into it, so I guess this just doesn't work for me."

Or....  "I got sick and couldn't workout for a couple days, so I guess I'm done."

Or....  "I went to a party and ate 3 slices of pizza and a piece of cake and 12 cookies, so I guess this isn't working for me."

Or any other version of the "I've fallen off the wagon" story.

This is life, people!

We aren't perfect!  Nobody is!  I know....this may be news to some of you, but you WILL have days when you feel like a slug and just want to eat chips or cookies or ice cream...or all three!

So what??

That doesn't mean you can't complete a program.  You jump back in.  You remind yourself why you wanted to do it in the first place.  You get support.  You try again.

Don't throw in the towel just because you had a bad day....or even a bad week...or even a bad 10 years!  We can't change past choices, but we can ALWAYS decide on what to do NOW.

Need help?  Let me know.

Making fitness easy?

"I need motivation.  How can I make exercise easy?"

This question has been asked over and over and over again.

Let's be honest.  A daily exercise routine is not easy.

"What?  But you workout every day!"  

Yes.  And some days it is easy to just roll out of bed, get dressed and do what I need to do.

And others....I have to argue with that voice in my head that tells me that I can sleep in, and when I do drag myself downstairs, I have to make myself put in the video and tell myself to at least do the first five minutes....and talk myself out of quitting part way.

Some days suck.

So.....what makes it easiER?

First, I have support & accountability.  I have groups to check into daily....people who will be wondering, "what happened to her?" if I stop checking in.  I can also talk about certain moves and workouts that are challenging with these other people in order to find new ways to modify or just know that there is someone else struggling, too.

Second, I focus on one program at a time.  My goal is not to workout every day for the rest of my life....looking at a goal like that is just SCARY!  My goal when I started 3 years ago was to make it through Focus T25....three months.  That was it.  And I took THAT goal and broke it down into one week at a time.

Did that mean I was done when I finished?  No!  That is when I found a new program....  which brings me to...

Third, change things up!  I COULD have done another round of T25 at that point.  I definitely didn't master the moves and was still challenged by the program....but I get bored with doing the same things over and over again!  Not to mention, my body needed the change to keep progressing....so, I moved on to P90X3...  a 90 day program....which made my new goal to make it through THOSE 90 days.....all the while STILL having support and accountability from others.

Each program was a new goal....and three years later, I'm finishing up my 16th program.

Has it been easy?  No.  But it is definitely possible!

"I DO get bored with the same thing over and over....but I can't afford to keep changing it up!"

Beachbody has made it SO affordable and EASY to have access to everything you need to get accountability, support and the means to keep going throughout and entire YEAR!

They have now given us online access to EVERY SINGLE PROGRAM they have ever created for less than the cost of a gym membership.  Not only do you get all of the workouts, but you get the nutrition guides, workout calendars, modifications, and, when you use this link, support from me and others who are working towards the same goals.

Can't I use these tips WITHOUT actually using Beachbody programs?

Absolutely!  You need to do what works for you!  If you are looking for a group to check into for support, comment below or send me an email at coachmomnteach@gmail.com.  

Not everyone wants to do Core de Force or TurboFire or Active Maternity or 21 Day Fix or Insanity or Country Heat or one of the many Beachbody workouts.  That's okay.  Just because I'm addicted to them (minus Active Maternity...I don't have a need for THAT one!), doesn't mean everyone has to be!

"What's the deal with this Challenge Pack?"

Exercise is only one piece of the puzzle.  Good nutrition is the other piece.

Don't get me wrong...I still eat my ice cream and Oreos....but 85% of my day, I do eat healthy foods.  And part of what helps me with my nutrition is the shake that I drink every day.  Knowing I'm having one meal per day that is made from natural, whole foods that have not been sprayed with pesticides and do not include preservatives, and provide all of the vitamins, minerals, probiotics, digestive enzymes and more that help keep my body running.....that makes me feel a little better about that other 15% of my day that may not be as healthy.

The Challenge Pack gives you all of the benefits of the All Access Programs AND includes a set of Portion Fix containers to help with portion control with the foods that you typically eat AND a month of shakes to give you one healthy meal every day to help you curb your junk food cravings and get through your workouts and get your body working at it's best.

Looking to start up with a Challenge Pack?  Click here.

Just looking for more information about how YOU can get support through a fitness routine?  Comment below or send me a message at coachmomnteach@gmail.com.