3 Day Detox/Refresh Summer 2017

Why a 3 day detox, again?

I finished my half marathon June 11th and up until that date I’d been fairly focused on avoiding sugar and eating healthy. After that I relaxed a bit. When I say a bit I mean I probably had some sort of indulgence almost every day, maybe not candy or cake but dried fruit (has sugar added to it) and things of that sort. Then we went camping with family and I went even deeper into the downward spiral of sugar addiction. I don’t use that term lightly because it is no joke.

When I was in high school I would eat a full size snickers bar for lunch. After having my 2nd son I would eat a package of Oreos in a couple of days, sometimes a day even. I continued that sugary spiral with margaritas, sugary coffee drinks and every other tasty little thing under the sun until about 3 years ago when I signed up for my first obstacle race and realized there is more to life than just sugar.

A week ago I realized how terrible I was feeling. Tired, no desire to exercise (exercise is my jam) and an overall unsatisfied feeling with where I was. I started evaluating things I’d been doing to pin point what it was that wasn’t working and realized how far off track my diet had been. I didn’t do this detox to drop weight, I did it to help me get back on track. Nothing but fruits, veggies, some almond butter and a few shakes a day to get me back to eating fresh fruits and enjoying them as much as those oreos. Maybe more because I was HUNGRY!

What did I use?

I went with the 3 Day Refresh as my baseline. I decided to tweak it a little bit because I found this new thing called Sprulina. It’s a green algae that has lots of protein, is a great detoxing ingredient that is said to help detox the liver, which hello sounds great!

You’ll see in my daily breakdown how else I tweaked the plan. Typically when doing a detox like this you want to stick to yoga or a lower intensity type of exercise. Because I wasn’t doing this as a weight loss regimen and as a habit changer, I stuck to my scheduled workout plan and added a bit more food to the plan.

More about Spirulina

Spirulina is sort of like natures energy greens. I’ve been having it every day for a week and so far I’m feeling pretty good (even with only 3 hours of sleep last night.) 

It helps improve the immune system, provides support for the heart, liver, and kidneys. It’s high in protein but also in iron, which is a perk for vegans like me. Even 26 times the amount of calcium that is found in milk! So ditch that dairy and save those baby cows. πŸ„ ❀️

One of the most exciting things about Spirulina is that it might help battle allergies! As someone who takes an allergy pill daily during the spring, I would rather take a natural supplement than a Benadryl or Claritin.  

Cheers to getting started!


Day 1:

I logged all my food through the MyFitnessPal app. I was rather shocked to find out that with the goal of maintenance and my workout calories left me at a calorie deficit a little over 1,000 calories. I stuck to the plan and kept chugging water. 128 oz of water down! 

Troy really struggled with hunger today, he didn’t like the fiber shake either. 

  • Breakfast: Vegan Chocolate Shakeology with 1/2 banana and 2 tsp of Spirulina. Fiber shake. 1 cup of Good Earth Matcha Maker tea.
  • Lunch: 1/2 red bell pepper, 1/2 avocado, 1 cup raspberries and Vanilla Refresh shake.
  • Snack: 6 baby carrots with 1.5 tsp almond butter.
  • Dinner: Lemony green beans and another Vanilla Refresh shake. 

Day 2:

I increased some of my portions a bit by adding more vegetables and a little bit more healthy fat from the avocado. Today’s calorie deficit was around 900. I was so busy most of the day cooking and preparing food for camping. It was tough not tasting everything like I normally do when I cook but I made due.

  • Breakfast: Vegan Cafe Latte Shakeology, 1/2 banana and 2 tsp Spirulina. Fiber sweep shake. 
  • Lunch: Vanilla Refresh shake, 2/3 cup blueberries, small avocado (supposed to only be 2 tbsp) and a whole orange bell pepper. 
  • Snack: Baby carrots and 2 tsp of almond butter. 
  • Dinner: Vanilla Refresh shake and the Moroccan carrot salad recipe found in the Refresh. I love this recipe, there’s cinnamon, cayenne and cilantro, what’s not to love?!?

I’m proud of myself, met up with some girlfriends tonight and stuck to the plan. No drinking, no junk food, straight up willpower! 

Day 3:

Perseverance is paying off, I woke up feeling really good and decided to hop on the scale, while this isn’t about weight loss I can’t help but be encouraged to have lost 3 pounds already. I thought it might be water weight but I’ve been consistent about drinking my water. I am a bit intolerant of gluten and soy, did you know that sometimes those two foods can actually cause inflammation/bloating and water retention? I know that’s definitely how it works for me. After these last two days it was a definite reminder to steer clear of bread.

My calorie deficit was even better today, about 700 under what MyFitnessPal recommended for my activity and maintenance. 

  • Breakfast: Vegan Cafe Latte Shakeology with 1/2 banana and 2 tsp Spirulina. Fiber sweep shake.
  • Lunch: Green beans with a bit of lemon juice, 1/2 cup of mango, a small avocado and Vanilla Refresh shake.
  • Snack: Baby carrots with 4 tsp of almond butter. 
  • Dinner: I made some roasted veggies. If you follow me, you know I love roasted veggies. I typically have broccoli (can cause gas/bloat) in the mix but to maximize my results, I only had carrots, bell pepper and cherry tomatoes. And of course my final Vanilla Refresh shake. 😘 

Look how green that shake got!

I really enjoy cucumbers but they are a food I have had an allergy to in the past and wanted to skip the chance of agitating my guts. Troy REALLY enjoyed the cucumber tomato salad recipe in the Refresh book. Fresh basil is one of my favorite ingredients. This was his dinner.

Results and Thoughts

My Stats:

  • Starting Weight: 139.9 lbs
  • Ending Weight: 135.8 lbs

Troy’s Stats:

  • Starting Weight: 192 lbs
  • Ending Weight: 185 lbs

Overall we both ended the plan a few pounds lighter. We both stayed pretty clean for the day after. I didn’t want to binge and load my guts back up with junk. That would have defeated the purpose.

 Troy was stoked to loose 5 pounds and actually said he would do the plan again. I on the other hand think I’ll try a different detox. Something with more calories. 

Would I recommend the 3 Day Refresh?

Yes and no. It honestly depends on what you are looking to get out of it. If you have a wedding coming up and want a quick way to get rid of bloating and you don’t have the ability to track or make up your own plan, this is great. If you are trying to get a kick start to a weight loss program that comes with a great meal plan, yes. 

If you are trying to detox to get rid of the crud and struggle with eating whole foods, I’m not sure that I would recommend this for that. While I feel like it’s a good short term strategy, I don’t feel like you really learn the proper techniques to help get you on the path to better nutrition. For instance, I know what good foods to eat and what not to, I just needed to reset my brain back to that mode. It was helpful for that. It made all the flavors of fruits and real foods pop again. That’s what I needed. But it definitely didn’t teach me proper portions, it didn’t teach me what foods to eat or when.

Hope this was helpful for you, if you have any questions about detoxing or getting started with a clean eating meal plan send me an email at darcisfitkick@gmail.com 

Now I’m onto vacation with the fam! Happy detoxing! ❀️ 

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Goodbye Bikini!

Say what?!?

First off, I want to say that this is my own personal decision. This decision was a mental battle to start and now that I’ve made it, this decision feels right in my heart. I just want to be brutally honest and share with you why I’ve chosen to put the bikini away, unless I’m on a deserted island with the hubs maybe. πŸ˜‰

A Little Backstory

When I was a young kid, the opposite sex was ALWAYS on my mind, the same sex even. I’m not sure why, I never had a traumatic experience, that I know of at least. I’m going to go with it being part of our carnal human instincts.

When I was in the 4th grade my parents divorced and we moved into some low income apartments with my mom. I made friends with two neighbor girls, one house was very religious and one house was very, how shall I say it, free spirited? I loved to play barbies, line dance to Achy Breaky Heart and Thriller of course, that cassette tape sadly died. Silliness soon changed into more adult conversations. One of my friends always talked heavier about time with boys than I had dared venturing to try. It created a bigger desire to become more enticing to guys. I was a tiny little thing, flat chested and athletic and she started developing curves way earlier than me. The itty bitty committee was not something I was proud to be a part of. Thankfully I was too shy to act on any impulse I may have had to start experimenting. But that doesn’t mean I didn’t start trying to dress to impress. Note the picture from my first day of sixth grade. πŸ™ˆ

Hello thigh highs…


As I grew older I stayed active in sports until about my sophomore year in High School. I had developed depression and an even bigger decrease in self confidence. Being called dog eyes and again choosing friends who weren’t the best influence had me always questioning my self worth and looking for acceptance. I became more free about my body, quit wearing a bra and really let myself hang out. I’m not saying that not wearing a bra is a bad thing, just that I was doing it for attention. I was the girl you see around town and wonder if her parents know she is dressing like that, I’m sure my parents didn’t know or I didn’t care at least. Of course there were some daddy issues mingled in there and then finally finding a boyfriend who was actually more shy than I was had me all sorts of confused. Wanting love and not understanding what love really was at 15 was tough and I’m sure it’s something a lot of girls that age were and are battling with. Heck, even though I know I’m loved now I still struggle expressing love. I thought that being physically intimate was how love was shown. Don’t get me wrong here, there is something to be said about love and intimacy, it’s a wonderful way to express love with your husband or wife, but what I was doing then and up until probably 12 years ago was not love. I was trying to prove that I was worth something and using my body to do so. Not healthy.

What has Changed?

I realized love wasn’t there with that first serious relationship. Then I realized love definitely was not in the next one. The physical abuse and emotional tearing down from that relationship did a number on me. It made me realize how unhappy I was. It made me realize that jumping into bed with people was not growing a good relationship, it was grown based solely on lust and not working. While I was broken, I knew that I didn’t deserve that kind of love.

Then I met Troy. It’s been 11 years, I’m glad we chose to take it slow. It was a year before we moved in together. It wasn’t perfect to start but he was kind, good with my kids, fun and we could spend time together without sex and enjoy ourselves.  I’m glad I was patient and stuck to my plan of getting to know him first, attraction is a hard beast to keep in check. It’s paid off and we’re married now! This year I finally realized I’m worth more than my body and if I’m honest it’s something I still struggle with and pray about often.

The No Bikini Decision…

This year has been full of ups and downs. I decided in January that I wanted to be baptized. I couldn’t get past the statement of beliefs and the thought of modesty. Before you start thinking cult, think back to what was worn during the time of Jesus, I doubt Mary Magdalen wore anything that resembled the bikini I wore last summer, we always dress nice going to church because we want to put our best foot forward for God but God is always with us, not just at church. I digress, if you look back through my different workout transformations you’ll see that I felt the need to wear the least amount of clothing possible to show the results my workouts were having. That’s the me who felt like my body had to be the display of my works, sex sells and I thought that if I didn’t blast bikini and booty pics, I wouldn’t make it as a coach. I don’t want people to buy things because of my body, I want people to buy things from me because they want to be healthy! I’ve decided that health isn’t just shown visibly in a half clad body, it can be shown in energy, glowing skin, healthy hair, attitude, happiness, just a zest for life! Conquering obstacles! In fact I started learning about my self worth at an obstacle race, I conquered something I never would have thought I could do before and learned that my body is strong, not something to just give away.

When I started coaching I didn’t feel comfortable posting bikini pics to start but I was told to get out of my comfort zone. I even got bold and posted a picture of myself in my underwear. That defeated my conscience and I am thankful that continuing to study and grow my relationship with God has helped me to realize that. It’s been baby step after baby step but I am happy.

We cannot give our hearts to God & keep our bodies for ourselves. Elisabeth Elliot

Shorts and a Tank

I purchased a pair of shorts and a tank top a few weeks ago because I didn’t want to blast my body as an object anymore. I wanted to be able to go out and swim or hang out on the beach and not get whistled at or harassed. I wanted to spend time with my family not worrying about adjusting my top or keeping my behind covered. I don’t feel like I need to share all of my body with anyone else anymore. My new swimwear has given me a new satisfaction.

It’s given me freedom. It’s given me peace. It’s given me more time to enjoy than to spend worrying if I “look good”.

Finishing the Timberline Half Marathon

The new year always brings new resolutions, goals, I committed to my first half marathon. Even though I didn’t officially sign up until April, I had already decided it was happening whether I trained and prepared for it or not. I also knew not preparing wasn’t an option, so I started to run!

I can’t say that I love running. What I really enjoy is accomplishing goals. Setting out on a five mile run I always dread the first three miles and then start smiling the last two because I’m almost home. I’ve struggled to finish a lot of things in my life and fitness is one place I stay committed to finishing. Health is important! Any hoo, my goal(resolution) was to run the whole thing…

In 2015, I signed up to complete my Spartan Race Trifecta. I earned it BUT not how I wanted to. I was training for the race and went out for a ten mile run, ended up running 16 miles because I got lost. That run messed up my left knee and forced me to walk a lot of my Beast, downhills are still mean! Since then, I’ve felt proud to have finished but felt like I could do better. That’s why I decided running the whole thing was the goal. 

This was the first race I had a friend that wanted to join me on. I shared in January that I was going to do this, Lisa jumped on the crazy train and signed up too! I was stoked! I’m so glad I was able to have her in my accountability groups sharing her running struggles and victories because it made me push harder and made me stick to the plan even if I didn’t feel like busting out a long run. Trust me, there were plenty of days I didn’t want to run.   

It’s interesting to think about the reasonings behind our races. She has been working towards a goal of being healthier and wanted to try it because running a longer distance was something she’d never done before. She realized a few weeks before our run that she wasn’t a runner, it isn’t something she enjoys doing. But she committed to running it and she did! Seeing the big smile on her face as she crossed the finish line was priceless. ❀️

One thing I enjoy about training for races is it gives me a deadline. I like being able to exercise and then move on to the next thing. Exactly why I love having such a huge variety of programs at my finger tips. I get to have that finishers moment but still get to work on staying healthy. 

I also crave the attention I get from my peers, doing something most people don’t do makes a girl feel good. I had some rough relationships as a young adult, had some tough moments with my parents growing up too (divorce sucks and I hate that my kids have to deal with split households too) and I guess that probably contributes to why I crave that attention. That’s something I’m working on, there’s only One I should be seeking approval from.

Finally crossed the finish line and it was a little bitter sweet. My goal with this run was to RUN the whole entire thing and I fell short. At mile 11 my left hip and knee were toast. This is one reason I’m huge on proper form, if you are building muscle up in the wrong way, you are setting yourself up with a higher risk of injury. I thought my left knee was good but apparently the little bit of compensating I was doing impacted my hip. It’s crazy how even a foot injury can impact your shoulder or neck. Our bodies are so complex! The impact of jumping from rock to root to dirt wasn’t something I trained for and that’s a big part of why I suffered through the last few miles. (I say few because the total was 14.4 miles, I believe.) I spent time training on gravel roads, some dirt trail and mostly my treadmill, not rocky rough terrain. My heart wanted to run the whole way but I ended up walking around a mile of the race trying to get my hip to relax. 

✨Lesson Learned: Sign up for a road race if that’s what your training on! ✨

Would I run it again?!?

Of course I would! On my way into the boonies, I was debating if I would try to push for a full marathon next year. After the race, I was already trying to find my next half and trying to find a good full. Of course my hip has been giving me grief and I’ve only tried running once since, but I still have big dreams for longer races and staying race ready year round. Wanna join me??? 😘

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How Do I Stay Motivated?

Eating healthy & exercise?!? That sounds terribly difficult right? I’m not here to tell you that it’s easy, it’s going to take some dedication on your part. BUT once you get started and get into a routine, I promise it gets easier to stay on track. I often get asked how I stay motivated or have people tell me they wish they had my kind of motivation. Honestly, I’m just as weak and unmotivated as each of you, the key is I’ve set myself up to succeed with multiple fail safes.

What has been most effective on this journey?

Honestly there hasn’t been just one thing. There has been a lot of trial and error.

✨Failure is often the key to success. ~Ariana Huffington✨

We tend to not give ourselves the credit we deserve. Yes there are experts out there, people who are super fit and have 5% body fat, are masters at the pull up or have run a marathon in less time than it takes me to get ready for the day, but they aren’t you. I could give you my steps to success and tell you that’s what will work BUT that’s not true because we are all different. Just like I went through, you need to go through too, the trial and error. That doesn’t mean you can’t learn from people who are successful, it just means that you have to try things, figure out what works for you. We have to trust our mind and body to tell us what is or isn’t working. We have to trust that we are an expert when it comes to us! Trust I!

Don’t skip this step!

Time to evaluate. What have you done in the past and failed at?!?

What was it about that exercise or diet that didn’t work for you? Did you go all in with a commitment to 6 days at the gym and salads only? Did you decide to run on the treadmill and get bored? Did you try a dance class and realize you have two left feet? I give those examples because those are things I tried, and I had a REALLY hard time following through with. Take a minute and write down what you’ve done in the past and try to pinpoint what didn’t work but also what did work, start there. For instance, the treadmill for me used to be brutal. I learned that if I watched my favorite show while I ran the time seemed to fly by, I also learned that reading has been great for that too. While I still am not a big fan of the treadmill, I’ve figured out how to make it tolerable so that I can get that time in without a huge feeling of dread.

Below you will find some of the things that have helped me to be successful and to find the motivation to do what’s needed even when I just want to snuggle up on the couch with a blanket. Feel free to experiment with them, find your own way to tweak them and make it a working fit for you! Remember you are the only one who can decide what is going to work, you are in control of your destiny!

My Motivating Factors:

Belief In Self!

Confidence was an area I was super lacking when I first started, and I still struggle with it sometimes. I was nervous to use the machines at the gym because I was scared I was using them wrong. I was embarrassed to run on the treadmill because other people were way faster than I was. Remember every person in the gym started as a beginner too, not everyone there is an expert, even if they say they are! If you aren’t confident in yourself, I want to encourage you to dive into personal development. Read some books, listen to podcasts, watch videos, whatever you can make time for. (I recommend the podcast Operation Self Reset because he always has great tips on how to become a better version of you!) Continuing on with no belief in your ability can be detrimental.

✨Whether you think you can, or you think you can’t–you’re right.~Henry Ford✨

Invest in your mindset β™₯

Be Realistic

If it took 20 years for you to put on 50 lbs, be realistic in knowing that one week of exercise will not likely result in instant weight loss.* If you haven’t exercised for a year, take it slow and baby step your way up to longer workout routines. Failure happens, sick days happen, sometimes you have to stop, reevaluate and be okay with taking a little longer than you expect. Be flexible but not so flexible that you lose sight of the initial goal. Getting healthy is a journey and there will be ups and downs, don’t beat yourself up, learn from them.

*One small(it’s actually kinda big) thought, if you are seeing absolutely no change in a week, don’t beat yourself up. Our bodies are complex, they will retain water or swell because of a change in routine. Sore muscles can mean inflammation. It can take weeks for your body to adapt and not fight the new changes you are making in your lifestyle. If you are sure something isn’t right, please don’t hesitate to reach out and ask me for help.

Talk About It

It’s a lot easier to give up on something if you’re the only one who knows you’re wanting to change. If you’ve decided to commit to following a program or have a specific meal plan, tell a friend. I say to share with a friend, someone you trust, because the world is full of criticism and not everyone you talk to is going to believe in what you are trying to change, not everyone is supportive. If you need someone to cheer you along with some positive inspiration, send me an e-mail! Just knowing I’ve committed to a program and told people about it helps me out, I don’t want to be called out for not completing it, I’m all about avoiding those awkward moments.

Accountability

Choose to surround yourself with like minded or goal oriented people and they will likely help you stay motivated. Get a workout buddy, it’s hard to say no when your partner in crime is committed too! Also, something about spending the money to sign up for a class makes it hard to skip it. I’ve been in an accountability group for the last two years and seen friends, acquaintances and friends of friends busting out and reaching for their goals. That’s inspiring!

Make a Schedule

Life happens, that makes it easy to make excuses. I don’t have time is probably the biggest bologna excuse for not being able to exercise or eat healthy that I hear almost every day. How much time do you spend scrolling on Facebook? Instagram? Watching TV? I’d like to encourage you to track your time for a week and see how you can best utilize your time to work for you.

If you look at your day and see that you could wake up a half hour earlier to workout, figure that into your schedule. If you tend to eat out schedule in time to prep your lunches for the week. If you are like me and have a fairly flexible schedule and don’t have to work out at a specific time, maybe create yourself a workout calendar or follow the calendar for a program. There is something super gratifying about being able to check off boxes and be able to count down the days till you move on to something new!

Log it

It’s easy to have a piece of candy that’s in a bowl at your work. It’s easy to eat the brownie bite that was a cook mess up in the restaurant. It’s easy to grab a snack from the vending machine because you’re hungry and its going to take longer to get home than you realized. Those little things add up. I encourage you to log your food, it’s easy to say you eat healthy and miss those little things that can put you over the amount of calories your body actually needs. For instance, I started following a portion control meal plan last year and realized how out of balance my diet was because I started tracking it. I never thought of myself as having an issue with my carb intake, and boy was I wrong. It turns out I love me some carbs. I always associated carbs as bread and pasta, I wasn’t thinking about my oatmeal and rice.

There are plenty of online calorie calculators but I recommend the portion control meal plan that comes with the 21 Day Fix. It breaks foods into categories instead of counting calories. A typical day for me consists of 3 veggies, 2 fruits, 3 proteins, 2 carbs, etc. all in a portioned amount, that’s simple for me to follow. I’m all about simple!

Reward Yourself

Last but not least!

It should be reward enough knowing that you are loosing weight and treating your body like a temple… Lets be real though, it really isn’t when you are sweating and sore and missing out on your favorite chocolaty treats! Give yourself something to fun fight for. When I decided I needed to complete my nemesis program, I told myself I would earn a fancy new pair of running shoes with custom inserts to sweeten the deal. Your reward doesn’t have to be big but it should be something you want, something you would deny yourself on a regular day. Rewards can be as simple as a kid free night out with your other half, a piece of your favorite German chocolate cake, a new workout outfit, a Fitbit tracker, you have to decide what will work for you. I suggest rewards because if you put in the work, you’ve earned a reason to treat yourself!

You should be proud of your commitment. I suggest starting small, commit to 1 week of no sugar and reward yourself with a treat day, have dessert with your healthy meal on day 7. (Or don’t and change the reward, maybe after 7 days of no sugar you’ll realize how much better you feel!) The key is to celebrate all of the small victories.

 

Moving Forward

Like I said before all of these tips are what have helped me to get on track with being healthier. Maybe you’ve found some tips that help you. I’d love to be able to try them or even share them so they can help someone else. Also, if you’ve tried any of my tips above I’d love to hear how they helped you!

 

 

My Last Leg of Core De Force

Day 22: MMA Plyo & Core Kinetics

Confession Tuesday… I skipped today’s workout because there was fresh snow on the mountain ❀ I opted to count my day snowboarding with the boys as my workout for the day. I can tell you after running yesterday and snowboarding today, I’m TOAST! I think if I would have added in the workout on top of it I wouldn’t have been able to walk to bed.

AND because I’m behind my for my scheduled finish date already, I’m not going to extend it by doing Plyo tomorrow. I worked out and that is enough to count for today.

Day 23: Power Sculpt & 5 Min Core on the Floor

I can’t even begin to say how grateful I am to all these girls hopping on to workout with me every morning. I gotta say I’m surprised how sore my legs are from yesterday’s snow day. Knowing that my girls would be on made me push through and get it done though!

Day 24: MMA Plyo & Core Kinetics

​Do you remember the 1st day I did this routine? Well, I didn’t feel like it was enough so I pushed myself by adding the weighted vest in. It’s crazy how a few extra pounds makes a world of difference. It probably helped that I got the moves down a little better too. The superman punch is still tough for me to coordinate but I’m getting there.

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Day 25: Dynamic Strength & 5 Min Core on the Floor

I realized I have gained flexibility in my shoulders this month and still need to focus on hip flexibility. At the end of today’s workout it was nice to be able to put my palms together behind my back and stretch my chest. Before I was able to clasp my hands but palms were no where near each other. And that stretch feels sooo good after all them push ups!

(Click the pic below for a tip on the stretch pictured.)

Day 26: MMA Speed

I’ve missed this one! I was most excited to see that I had such a short routine. I opted to use my weighted vest again today since I didn’t remember there being push ups. The only move that proved awkward was the floor to fighter stance move but not awkward enough to take it off. I had a really long run to do today, plus work tonight. I’m hoping my feet don’t hate me tomorrow.

I think this is the first time I’ve hit that many miles on a treadmill!

 Day 27: MMA Shred & Core Kinetics

It’s May day and that means that it’s the beginning of a new month. I try to change or make a new habit every month.

This month I am:

  • kicking off a new meal plan, it’s going to be 2 weeks of low carb, as a vegan let me tell you it’s going to be tough!
  • doing a 30 day push up challenge.
  • doing 7 days of no sugars, dairy(already do), kicking the day off with water and getting 7 hours of sleep.

With all these new commitments I felt renewed and ready to kick butt during today’s workouts! Good times πŸ™‚

Day 28: MMA Power

There is talk of nicer weather supposed to be happening in the next few days. I have to admit that while I love the sun, I don’t enjoy working out in warmth. Today was a prime reason why. I had sweat flying everywhere, it was even dropping off my nose when I was done. πŸ’¦πŸ’¦ Good thing I’m getting water in first thing!

Day 29: MMA Plyo

This is actually day 30 on the workout calendar BUT I skipped the Active Recovery day…

My normal workout crew was late this morning, so I of course procrastinated too. How on earth could I let myself procrastinate when I’m on my last day and so pumped to be finished?!? I’m glad I left the Zoom up because once Lisa popped on I put on my weighted vest and got it done. I think out of all the CDF workouts Plyo is my favorite. I think because that Superman Punch is the most challenging for me to do. I saw a little improvement again.

A little sad and a little glad that today was my last on the calendar. But I’m definitely proud of the results and will be incorporating some CDF in my custom plan next month.

Done!

While I have a greater sense of appreciation for what MMA fighters do, MMA workouts still aren’t my preferred method of getting sweaty. As I was finishing my last workout yesterday, Joel & Jericho were finishing with the cool down stretches, and Joel jokingly said that if you struggle with balancing while doing the quad stretch you can always lean on a buddy for help. As a sweat monster, I can’t imagine someone wanting to lean on me for support after that sweat fest. Then it made me think about being in a fight ring with slobber, sweat and blood flying around, gag! Oh the joys of being a germaphobe.

I will be including a couple of these workouts in next months routine though. Gotta say, I am loving that there is more definition in my abs! I actually compared all my measurements from the beginning of the month, I lost .4 lbs and actually gained inches in my legs, booty and arms. So that tells me I lost a bit fat and gained muscle. One of my personal goals for this month was to loose 1/4″ off my love handle zone and I actually lost 1/2″ so that’s pretty exciting. It’s one reason why I try to only weigh myself once a month or every other week if I’m feeling weak or curious.

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Are you ready to commit to change?!?

Send me a message, it’s never to late to join in on our monthly challenges and health is of importance to me and I want everyone to be happy because they both coincide together!

Week 3 Core De Force

GUESS WHAT?!?

One week and 2 days left! I think this calendar is the only one who’s 30 days is actually 30 days, Joel and Jericho don’t mess around with no 28 day business!

Day 15: MMA Power & Core Kinetics

I wore my hair in just a regular pony tail today. My hair was soaked! Joel jokes about sweat flying on the set but there was definitely sweat flying here. Made laying down on my mat for the core work a little slippery. 😜

I really like the hip drop move in the video below. The first time I did it I must have been doing it wrong because today I really felt it working in my obliques. I still need a bit of form improvement but I think the video shows the general idea of it. Try it out yourself!
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Day 16: Active Recovery…

Today was not my day. TMI moment ahead, Aunt Flow came to visit. No wonder my energy level has been off! I had planned to get Dynamic Strength done tonight but I just couldn’t get myself to do it. It was nice to have a slower day today.

The active recovery still had kicks and punches for the first 10 minutes but they were slowed way down. Then the last half of the routine was stretching. It made me realize how much I miss doing yoga. That’s big considering I’m someone who has never really enjoyed yoga.

Day 17: Dynamic Strength & 5 Minute Core

I’ve decided that next month I’m going to include a push-up challenge in my routine because I just hate them. They are getting better but I think I need to focus a little harder on improving them.

I decided to do a few things before running and I’m glad I did even though that meant running, showering and going to work. I was a sweaty mess because our house was crazy warm from a wood fire and me baking some bread. It was on my schedule to run 1 hour and 20 minutes but I knew my feet weren’t going to hang through 7 miles and work so I switched my run today for Friday’s. I’m hoping I don’t regret that decision later.

I’ve been staying on point with foods. I’m really focusing on remembering that I love the healthy food choices that I have, just as much as the sweets or junk that I could choose. I know it’s going to pay off.

Day 18: MMA Power & Core Kinetics

My triceps are feeling all those push-ups from yesterday and I can’t help but smile through the pain. I was feeling on fire today. I woke up early, I pushed play before my live crew was logged on and I got that whole hour done with minimal complaining. #bringit

I actually thought about doubling up and getting caught up from my lazy Tuesday but I felt good and want to remember that feeling tomorrow.

Day 19: Power Sculpt &Β  5 Min. Core on the Floor

There were some technical difficulties with Beachbody OnDemand, aka the Netflix for workouts, today that left some room for goofing around. Snapchat cracks me up!

Don’t worry, I still got my workout in. I was supposed to run too but ended up going to the park and walking the dogs instead. Puppies need exercise too, not just kitties. #nerdalert

Day 20: MMA Plyo

Day 20 was actually yesterday but it was my normally scheduled rest day so I’m skipping writing about it because a week is 7 days πŸ˜‰ Today was straight up confusion. Ever heard of a superman punch?!? I could not figure it out! I was a bit relieved though because when I think of plyo, I think of death and I didn’t feel like I was dying. It’s probably all the laughing I did at myself and the lack of being able to figure all the moves out. I kept having to stop and watch and try to figure out what I was doing wrong. Now I’m going to get out and do the longest run I’ve done in a long time. Wish me luck!

Day 21: Dynamic Strength & 5 Min. Core on the Floor

I’m really proud that I stayed on track with my foods over the weekend. My husband even bought me a dark chocolate bar with raspberry. It’s still in the freezer. And I’m still continuing to see strength gains with my push ups during this routine. I’m excited to take on next months push up challenge.

And can I just take a minute to mention that I used to like planks? I really like that this core workout is only 5 minutes but going from one plank to the next is killer, especially after your shoulders are fatigued from all the push ups you just did. Thank goodness for my protein shake, liquid muscle repair πŸ’ͺ🏻

Apparently I’ve been feeling the selfies this week, so you get another one to send you on your way! Week for here I come.

2 down, 2 to go, Core De Force

Week 1

Let’s be real, there was a lot of food that I should not have eaten. A lot of sugary foods over the first weekend. It seems that the first week of any program I start is straight up self sabotage. I let myself slack after all of the hard work of the last months routine. It’s a vicious cycle that I need to get a handle of. I need to give up my excuses and make things happen because I am worth the effort. Because I am worth fighting for. Because if I don’t do it, why should I tell anyone else to do it? #Coachlife Seriously though, I’m a mom and need to be a good example to my kids, why can I tell them sugar is bad for them and then as soon as they leave the room I’m sneaking chocolate or whatever it is that I can find to fix that sugar addiction?

Day 1: MMA Speed

Check out Day 1 here. I sure felt awkward but I know the more I do the moves the more comfortable I’ll become. Funny how we can tell our kids that practice makes perfect and yet we don’t want to do that practice either.

After getting my workout done and lunches packed, we headed out to enjoy the sunshine. I exercise so I can be active and enjoy these kinds of adventures with my family. Look at my crazy adventure dudes. Damien was trying to give me a heart attack jumping and climbing all over the rocks on our waterfall hike today.

Day 2: Dynamic Strength

What on earth did I get myself into?!?! Seriously thinking I did more push-ups today than I did in all last month! There were inchworm, walking, scissor push-ups and more! I never knew there were so many variations of a push-up. Maybe I did but maybe I was trying to ignore them. Ha ha. My triceps are definitely going to be feeling this tomorrow.

Day 3: MMA Speed

MMA Speed was a lot easier this time, I’m thinking the next time I do it I’ll have it down! #goals Also got in 55 minutes of walk run intervals, I’m not giving up on my half marathon training. It’s a little harder to want to run lately, I’m not sure why. I was super hungry after both my workouts today. It may be time to re-evaluate my meal plan.

Day 4: Power Sculpt

Wow, I literally had beads of sweat dripping off my forehead! My towel was so wet that by the end of my workout there were no dry spots left. That’s disgusting. Plyometrics are hardcore!

Day 5: MMA Shred

Got a 5k done and then did my MMA Shred. I remembered why I run after a workout and not before…. Yeah, that’s all I care to say about that.

Day 6: Active Recovery?

So I didn’t realize that Sunday is actually a recovery workout and I decided to just do my usual rest day planning to be a day behind schedule each week. If I had realized it I probably would have done active recovery this evening. Oh well, I enjoyed my lazy day, and more food than I should have.

Day 7: Dynamic Strength

The bright side? There were lots of push-ups instead of squats on a day planned for a hike, lol. It was a long day and I was definitely tired and ready for bed tonight. But it was good to get out with family and hike together. Miss having my daughter along for our family adventures, but alas around 19, I don’t think I wanted to hang with my family either. I was bummed we had to rush home afterwards too but a girls gotta work.

Week 2:

Day 8: MMA Shred & Core Kinetics

I saw two workouts on the calendar and got a little anxious. To be honest all the junk I hogged down over the weekend didn’t do my energy any justice. But I was pleasantly surprised by how much I didn’t loath the core workout. I am big on variety when it comes to working out and there were new moves that I hadn’t done before so I appreciated that.

I wasn’t going to run because I rationalized that I had to work and that was enough for my feet today. Then I remembered I have a goal and I’m not going to be ready if I don’t stick to the plan. So #RunDun πŸ’ͺ🏻

Day 9: Power Sculpt

I did 20 minutes of yoga with the live crew this morning. My body just wasn’t feeling anything strenuous, let me rephrase that, my brain wasn’t feeling it. So I waited till a bit later to push play on my regularly scheduled fight match. πŸ€œπŸ»πŸ€œπŸ»πŸ‘ŠπŸ» I can’t say that it was my best performance but I got it done, doing something is better than nothing most days.

Day 10: MMA Shred & Core Kinetics

After I made progress with CDF, I got my run on. I felt pretty good about my move mastery and thought for sure my run would feel the same. Honestly it was the most unsatisfying run I’ve had in a long time. My left leg just wouldn’t participate. First my ankle was bothering me, then my shin. I got to the 3 mile mark and whatever was causing the problem loosened up. Of course my total distance was 4 miles and the last mile is what it took to get home so maybe my head was in on it.

Today I’m prepping food to get this body back on track. Lots of beans and garbanzo beans and a sweet potato or two because they make a great sweet tooth fix but a natural one. And I’m getting back on my post workout protein shake.

 

 

Day 11: Dynamic Strength

I am still disliking the push-ups but you know what?!? I am feeling stronger! I’m still having to drop to my knees for some of the moves but I’m able to hold out with the full move for a few more reps. All these push-ups is hopefully going to help me build some of the muscles needed for pull-ups! #StrongerEveryday

Day 12: MMA Power

Oy, new combos 😱 I’ve come to realize I really do have two left feet. I know it will get better because the combos from week 1 are already getting better, but anything that involved a new kick combo was confusing. I continued to laugh and shake it off as best as I could. Run done too, I have to say it felt way better than the last run.

Day 13: Rest Day

Instead of utilizing the Active Recovery today, we went for a nice walk in the sunshine. The only workout days that I will change or mess around with on the calendar are my recovery days because I find it hard to get a recovery workout in if I’m getting out for an hour and walking. Learning to give my body the time it needs to repair and recover has been an important part of my fitness journey. And we got to see wild turtles basking in the sun. I think there were around 20 of them, way more enjoyable than stretching in my house!

Day 14: Power Sculpt

It’s GO TIME! I was feeling my oats today. It must have helped that I steered clear of the dessert table at potluck yesterday. Plyometrics has never been my favorite but this one still gets me sweating and it is set up with 9 rounds. Each round consists of a lower(but still tough) intensity move for 60 seconds, then a medium intensity with 45 seconds and a high intensity for 35 seconds. After the middle one I’m usually pretty gassed so I’m glad the last one is always shorter. I’ve been gulping down my water during almost all of the workouts. I’m thinking that means I need to get better at drinking my water again.

You know what the best part about this month has been so far???

Every morning before I get myself motivated to press play I get an e-mail saying my peoples are waiting on me! I sign in and sometimes it takes me a few extra minutes to get ready but seeing them kick booty, makes me kick booty! I can’t help but feed off their energy. Sometimes I even get to see their kids interrupting their workouts and they continue on, how can I make an excuse when they’ve got some of the biggest (actually the littlest) ones I hear others make on the daily?!?

Every morning at 7am we are there, well except Saturday because it’s my rest day. But out of all the things I’ve done to help me stay healthy, this was the best idea. Knowing people are counting on me to sign in makes me have to be there even if I’m not feeling it. Want to join us? Send me and email to DarcisFitKick@gmail.com and let me know. The more the merrier!

Core De Force Time

#FIGHTFORIT

Laughter is the best medicine! And this morning I was laughing, A LOT!

I chose to do this program for two reasons. #1 It’s only 30 days and #2 it’s not something I’m comfortable doing as a workout. I can do anything for 30 days even if it’s really awkward.

I’ve tried a couple different MMA style workouts and my coordination is terrible, definitely not my cup of tea… I don’t have weight to loose, actually I’m happy with my body right now but that doesn’t mean I should stop here. A friend once told me that perfection was impossible, not so much with fitness but with character and she told me she felt bad if I felt I had to live that way. I took that as a challenge, I mean, who doesn’t want to be the best they can be? The work may be hard but it feels good to master something. There will always be things I will try to grow, stamina, strength, flexibility, balance and coordination are things that will help me as I continue to age. That means I need to keep pushing, keep striving for a healthier me and trying new things.

Day 1 Core De Force

Day 1

Today’s workout was MMA Speed, there was a 7 minute video to help teach you the moves before you get started. I’m grateful for that because I needed all the help I could get.

The workout was broken down into a warm up, 6 rounds of kicking booty and then a short cool down. I really liked how each round consisted of the cross, hook or knee movement and then had a speed type drill which varied from fast jabs, jumping, burpees and a couple other movements that I could do with out feeling like I needed to be on pace with the crew. You did each set twice before moving onto the next round. Oh almost forgot you get a small break between rounds too!

I have a feeling this month is going to go by quickly because Joel and Jericho are a fun pair to listen to. Between the sound effects and the whity banter, I’m feeling right at home!

#sweatieselfie No picture means it didn’t happen!

Mind Over Matter

Every month this year I have been focused on reading a book to grow my mindset. Last month was all about pushing my intensity and not making excuses, the pain of the workout is temporary. This month I am reading The Motivation Manifesto, from what I can tell so far, it’s about conquering fears, staying motivated and enjoying the freedom that comes with it. I think this is going to be a good one because posting videos of myself trying to be a ninja master, is proving to be scary!

If you are interested in the book, let me know, I have a link that you can order it for free and all you have to pay for is shipping. Plus you get a 12 week online course to follow too.

Looking For Some Extra Accountability?

Even if you feel like you’re going to be the left footed kid in the room, I promise, we all are a little left footed! Every month we run a support group, logging our workouts and sharing about our struggles and victories, nothing but positive support from us.

Try Core De Force this month with a 30 day supply of Shakeology, and then finish out the next 11 months trying all of the other amazing workout programs Beachbody has to offer. It’s a steal of a deal at $160, the special pricing is only for a limited time. Click the link below to get started!

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Insanity: Month 2

It took 10 weeks and a day, but it is finished!

This was a HARD month. Not just because the workouts were hard but because I took a couple rough emotional hits, along with getting sick for a week. I was a little bummed out at first because I worked really hard with my workouts but didn’t put my all into nutrition until the last couple of weeks. After month 1, the game plan was to fight to eat healthy and see amazing results. All in all though, I have to remember I FINISHED! It has been at least 4 years, if not 5 since I purchased and failed this program time and again. So I am proud that even though I wasn’t perfect, part of the journey is learning where your weaknesses lie and continuing to fight for growth. #onedayatatime #celebratesmallvictories

I’m writing this month out a little differently because it was a different kind of month. I want you to understand the struggles I had, I want to show you why I might not have gotten the results I anticipated. Bare with me.

February 4, 2017:

Today I lost one of my grandpa’s to cancer. Today put in perspective how important taking care of my health now is for better health later. Today made me realize how important my Coaching job is because not only do I get to help one person get healthier, I get the chance at the compounding effect of helping their family get healthier and even possibly preventing a disease that will keep their loved ones around even longer and with a better quality of life too. Tomorrow, I will push play because I know that for my mind, I need that release, I need to know that I am doing my best for my family. I am putting my best self or best effort forward because I want to be the change.

Feb 6, 2017 – M2 D1:

I AM TOAST! Fit test and Max Interval Circuit, in one day! The fit test took about 30 minutes and the next took about 60 minutes. What on earth did I get myself into?!?m2d1.jpg

Month 2 day 1

M2 W2:

Emotional stress and the stress of new routines got me down, so I surrendered. I haven’t been really sick in such a long time, I forgot how crummy it is! This crud took me down for a whole week. I am not the lounge around and do nothing type, instead of skipping all activity I made sure to take some light walks, do some relaxing yoga from the 3 Week Yoga Retreat and it was the right choice for me. That is a victory because I tend to run 15 miles when my body is only ready for 3 of them. IΒ  tend to let my wants lead my workouts without listening to my body. Jumping around just was not an option because my cough makes me sound like there’s a donkey in the house, seriously… Being behind schedule is not my favorite thing, but I know my body needs it. So Week 2 started a week late.

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February 21, 2017:

My other grandpa, Papa, had a debilitating stroke today. He had been diagnosed with Parkinson’s and also dementia and before I was able to get out to visit, the stroke put him into a coma. He’s being made comfortable till it’s time for him to go. This is especially hard.

We spent 2 days at the hospital and while I would love to be able to say I stayed strong through this… I had cookies, I had jelly beans, I snacked on junk food. I missed a workout. I know none of that helped me feel better.Β  At least my meals were healthy. On the first day at the hospital I made an effort to snack healthy. Alas the emotional eats grabbed hold, and of course I didn’t want to document those failures.

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M2 W3:

I’m starting to get a hold of my emotions again. I have the kind of sweet tooth that if you feed it sugar for a few days, it turns into a nasty monster. It’s a really difficult habit for me to break. For this last week I’d say I ate 85% good foods, this next week I’m aiming to do better. It’s crazy what one week can do to change your body. Please note the tasty foods above, soo good! Why don’t I do prep like this more often?!?Β  I’m realizing that summer is coming soonish. It’s taking longer than I’d like but I’m happy for extra prep time. I have a week of workouts left and I’m looking forward to a change in routine! Shorter workouts, yes please!

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5 Days Left!!!!

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Almost done!

It has been one heck of a ride, almost enough bumps to make me want to quit. My mind needed to be in a better place and I know that to get there I need to read. I finished the book “Failing Forward” and it was very motivating. I started reading another book but it just wasn’t doing the trick, it was actually bogging me down. Then I found Spartan Up! and if you haven’t read it but have big fitness or life goals even, this is a MUST READ! I read the prologue and didn’t want to get off the treadmill because I felt like I could conquer the world! Mindset is everything! If you are in a rut of plugging along unsatisfied with where you are going, you have to choose to make the change. You have to choose to invest in yourself, because no one else can do the work for you! This book has been a game changer for me this week.#AROOAROOAROO

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FINISHER!!!

Please tell me you see the difference in the Fit Tests?!? I am so stoked! Between Fit Test 2&3 I wasn’t sure I was going to continue seeing any progress because I felt like I was pushing my hardest and unable to go any harder, then the next one came along and I got a little better, and a little better. There’s one part on the Fit Test video where Shaun T asks Chris how he felt during his test now vs how he felt the first time, I can’t remember the exact wording but he said that he felt just like he did the first time. Each time you are pushing yourself to do a higher number of reps, so each time you’re going to feel like you’re dying but you’re likely to keep seeing progress! #strongereveryday

I have to give a shout out to everyone in my Accountability Group this month. When I struggled they were there, seeing them continuing to fight the good fight, made me keep pushing forward. Success comes with a plan and I made sure I was ready from the beginning. Some of the things that helped me succeed:

  • Accountability- I’m just like everyone else, we love positive reinforcement. We love to do good and see good. Surround yourself with like minded or goal oriented people and it’s hard to fail because they aren’t.
  • Following a Schedule- I have had the big workout calendar sitting in my box of Insanity dvd’s since I bought it. I have never written on it because I wasn’t fully committed. I didn’t want to risk half way doing it and then have to look at my uncompleted calendar.
  • Being Realistic- Failure happens, sick days happen, sometimes you have to stop, reevaluate and be okay with taking a little longer than you planned. Be flexible but not so flexible that you lose sight of the initial goal.
  • Talking About It- It’s easy to lie to yourself, not so easy to lie to others. I blasted about Insanity for the last two months. If I would have stopped, people would have known I failed and possibly could have called me out, I’m not about awkward moments.
  • Believing In Myself- *Whether you think you can, or you think you can’t–you’re right. Henry Ford* I went into this thinking I was ready because I had completed many other programs. Insanity is just another one, and I did it!
  • Rewards- Mama wants a new pair of shoes! Not only am I going to be rocking my well earned Insanity t-shirt, I am going to buy myself a new pair of running shoes because I finished. If you are struggling with the thought of 60 days, choose a shorter program to start, earn a reward every week. It doesn’t have to be big, some people do a new pair of workout pants, a fitbit, a dinner out with the hubs, something you will be excited about earning other than the long term reward of being healthier.

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Progress doesn’t have to be pounds lost, or muscles gained. I saw progress in ability and flexibility also. The first time Shaun T had us do the low lunge stretch, I couldn’t get this low. I was barely lower than a regular side lunge. Now, to continue moving forward with flexibility…

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Measurements & Pics

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I honestly didn’t see those results coming, that’s why it is important to take before and after pictures and measurements. I honestly can’t remember my waist was that small. I’m taking that non scale victory because that’s what counts to me. I was surprised I made it under 139 too, I know I lost a little bit of arm muscle so I’m not going to count that as a victory because I am going to work on building up these guns again.

The Light at the End of the Tunnel-

This was my most challenging program yet. I experienced adversity, and I prevailed! Knowing that I have finished Insanity tells me that I can finish any program I set out to try, if I want it bad enough. This tells me that I can FINISH that half marathon I am planning to run in June, and I can run the whole thing. Confidence is grown by experience, and my confidence is soaring right now.

So what’s next? I’m going to continue on my running program. I’m also going to do 3 weeks of the 21 Day Fix and the 3 Week Yoga Retreat. Strength training and flexibility done in an hour, that’s what I’m talking about! Oh, and yes, I’ve already submitted for my finisher’s shirt and I can’t wait to rock it ❀

Ready for some accountability next month?!?

Fill out the form below and tell me what your goals are, are you ready to commit to changing? Don’t worry, unless you want to, I won’t make you do Insanity. We will find you the perfect program to get started with. I will get back to you within a couple of days.

1 Month of Insanity, DONE!

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#StrongerEveryDay

When I started this round of Insanity I had a complete mental block, I have owned it for more years than I can remember and started without finishing it multiple times. So yes, I was excited to learn that day 1 was the fit test, I had it in my mind that it would be a fit test and a workout. Imagine how excited I was when I thought I only had 4 moves to do… Ended up being eight, oops the card is front and back! I was looking at the clock during move 4 and wondering how this move was going to last an extra 10 minutes. I’ve never claimed to be observant, just sayin.

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This has been one heck of a bumpy adventure but I have learned a lot about myself. I’ve learned that I do best on a fit test if I’m warmed up, I’ve learned that though I thought I sweat a lot before, I really do sweat more with this program than any other I’ve ever done! I thought my body had adapted to the tomato affect, but apparently I wasn’t pushing myself hard enough… (note: tomato affect in above photo)

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Every day was a struggle to want to press play. Working on my mindset has been crucial for my success so far. I finished the book “Push” by Chalene Johnson, which is about goal setting and planning to make them happen. Now I’m reading “Failing Forward,” which has proved to be my biggest motivator yet. The whole concept of the book is that if you are beat by failure, you missed the point, you missed to opportunity for growth. So many successful people are successful because they try and try again, always changing and growing towards bigger and better things. All of my failures with Insanity pushed me to do different things. I feel like though this adventure is hard, I’ve been able to grow and am ready to beat this!

Month 1 was actually 5 weeks because Shaun T was so nice as to include a “recovery week” between the first and second month. I’m not really big on recovery time because it seems like anytime someone does recovery it’s lots of looooong holds. I don’t like them Sam I Am. I prefer to bust out and get it done, but I realize that is something I am weak in and need to work on. Personally, I think if I were to do this program again, I would probably skip that week and just jump right into month two. I say that because they bump up from 35-40 minute routines to 50+ minutes each day. I’m proud of the progress I’ve seen already but would like to see a little more fat loss at the end of month 2.

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Month 1 Measurements & Progress

1/2 Marathon Training

In the midst of Insanity, I came up with the ingenious idea that I needed to throw in training for my half marathon too. It hasn’t been very consistent training but I’ve been managing to get at least 2 days of running in each week. The first week was rough because I added in waiting tables too and my feet had a fit. My run days are now days that I don’t work because running miles, Insanity and walking at work is too much for my little tootsies. I will do better next month, 3 days running is non-negotiable.

While my mind and lungs are good with running 3 miles at a time, I am going to be following a 10k interval training program. It starts with a 5 minute walking warm up and then does a bit of running, a bit of walking off and on for the time allowed and then another 5 minutes walking to cool down. The running times increase the further into the training program you get. I’m hoping that will give me the edge needed to minimize injury.

Changes for next month?

One thing I lagged on this month was nutrition. Abs are made in the kitchen. I didn’t do terrible but I definitely could have done better. I am a sugar addict, this sweet tooth will let me eat almost a whole cake without satisfaction. Once I get of track it’s hard to get back on. I am returning to the Saturday cheat day because I know that allowing myself a day to have goodies gives me something to look forward to and I’m a lot less likely to cheat during the week.

I guess I’m as ready as I’ll ever be for Month 2, bring it Shaun T!

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