Friday, December 19, 2014

Meet a Member - Melissa T, week #41

Lordy, Lordy…
December 9, 2014

Thoughts for the Week…

Lordy, Lordy I just turned 40!! Not so many years ago, I remember thinking that being 40 was SO old, and here I am…I am 40! But the truth of the matter is, I have NEVER been…
·      as strong as I am now.
·      as confident as I am now.
·      as skinny as I am now.
·      as determined as I am now.
·      as healthy as I am now.
·      as happy as I am now.

I truly feel like a different person. I am down a total of 78 pounds and am less than 5 pounds away from my goal weight. I GOT THIS!

Last week Marty talked about how sometimes as overweight people we tend to overcompensate for who we really are in some way. We feel “less than” others because we are overweight so we over-do trying to be funny or being loud, etc. As Marty was talking to us about this, my immediate thought was “alcohol”. Is that why when I drank I drank in excess? Was I overcompensating my drinking because I felt “less than”? Sure does makes sense. I have never been the type of person who just has one or two drinks and then is done. When I drink, I drink…it’s all out or none at all. I came to the realization that alcohol is not going to help me achieve these weight loss goals I have. Not only is it empty calories, it also shuts down your metabolism and lowers your inhibitions. It oftentimes also leads to “the 4th meal”. So one of my goals on my board at the gym says, “NO Alcohol”. Every time I’m at the gym I see it and am reminded of it constantly. That goal has been up since August 19, nearly 4 months. I feel like I have FINALLY conquered that obstacle and don’t need the constant reminder anymore because since August 15 I haven’t had any drinks. That dry erase marker was really hard to erase after being on there so long, but I felt such a sense of accomplishment scraping away those words! Now I’m on to my new goal…NO Licking the Spoon! More on that next week!

Get Moving!
6 rounds - 4 minutes per round
·      After completion of exercises…rest until 4 minutes is up…then repeat.
·      20 Push-ups
·      16 mountain climbers (both knees up is 1)
·      12 lunges (each lunge is 1)
·      8 Dead lift
·      4 sit-ups

·      2 push press

Meet a Member - Melissa T, week #40

December 2, 2014

Thoughts for the Week…
I’ve had a difficult time the last couple of weeks getting myself to write my blog. I’m bored with the format of Week ___, and have decided to go with titles to match my thoughts. Isn’t there a saying about when you feel your life is out of control, change the furniture around because that is something you can control? Maybe I just made that up. At any rate…I’m not changing furniture around, just the blog!
The day before Thanksgiving has always been a non-student day at school and teachers participate in wellness activities as part of our School Improvement Plan. I was asked this year to do a 45-minute session on healthy eating and my journey of losing weight. Three days before I have to give this presentation I start having a panic attack. Talking to other people about healthy eating is SO far out of my comfort zone! I just simply shared my food journal, how I track my food in my food journal and what I believe has truly helped me throughout the past 9 months. There were several times I thought I was going to cry. It was very emotional for me and I can’t quite figure out why.
         On the Monday after Thanksgiving, a colleague walked in my classroom and put a small gift bag on my desk. She simply said, “I’ll explain later.” This is the email I received from her…

I am so proud of you and your accomplishments.  I know that you are the inspiration I need to meet my goals and I truly appreciate the opportunity to listen and learn from you.  I've been on this dieting roller coaster and last week I heard hope from you.

So, enjoy this gift.....because you earned it and it is your birthday soon.  CELEBRATE, my HERO, because I have much GRATITUDE for all that you have done and will do to help me.

         Needless to say, I shed a few tears! One of my goals to my own weight loss journey is to help other people with their weight loss journey. I guess I’m on my way!

Get Moving!
2 workouts – 10 minutes each
·      10 minute AMRAP (as many rounds as possible):
o   With a weight in your hand you will do
§  15 deadlifts
§  12 walking lunges
§  9 squats

·      10 minute AMRAP:
o   40 jump rope
o   30 mountain climbers
o   20 tricep dips
o   10 Hands free push ups

Monday, December 8, 2014

Meet a Member - Melissa T, Week 39

Week 39
November 4, 2014
Thoughts for the Week…
  • Another 2.8 pounds down! It’s amazing to me how this can just keep happening. What’s more amazing to me is the fact that I am less than 10 pounds away from my GOAL weight!
  • Negative resistance…what does that mean? This past Saturday in Train Your Brain, one of the members had shared that she didn’t have a great week in terms of eating and was apprehensive about weighing in that morning. Marty said that we, as food addicts, view this “bad week” as a huge setback and oftentimes just give up after something like this happens. We are pros at giving excuses, giving in and ultimately giving up. The times when you know you haven’t done your best and have to weigh in are the times when we feel that negative resistance. We must go through that negative resistance to keep going. Knowing she didn’t have a good eating week, she could have easily just not came to class that day and given up. Instead, knowing she didn’t have a good eating week, she fought through that negative resistance, showed up to class, weighed in and will get back on track.
WOD (Workout of the Day)
  • 6 Sets
    • 10 Hand Release Push-ups
    • 15 tricep dips
    • 20 sit ups
    • 30 squats
    • 40 Mountain Climbers
    • 50 jumping jacks
    • 60 second wall sit
Ponder this…
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·         Negative resistance…when we choose to fight through it we turn our mindsets around and change our behavior. When we let that negative resistance win, we give excuses, give in and give up. This week, be mindful in fighting against that negative resistance!

Tuesday, November 11, 2014

Meet a Member - Melissa T, Week 38

Week 38

October 28, 2014


Thoughts for the Week…

  • No weigh in this week because of conferences.
  • I spent the weekend back in McCook, NE visiting my grandma. She will be 94 next week and still lives on her own. She is a pretty amazing lady! The last time I visited was in June. At that point I had lost about 40 pounds. I’m now at 70 pounds and I chopped my hair off. After we got to my grandma’s house I was sitting at her table and she was on the couch. I looked over at her and she said, “I just can’t stop staring at you! You look so different!”


  • My grandma no longer drives so when we come to town this is her opportunity to go to her favorite restaurants! That’s great for gram…not so great for this chic! On her list of favorites are Arby’s, Wendy’s, Runza, Pizza Hut and KFC. We hit 3 of those 5 in a 2-day span! I was very mindful about what I ordered, opting for salads instead of a sandwich and fries. I left gram’s feeling good about myself!


  • The first 5k I ever “ran” was back in June and I completed it in 34:59. My goal at that time was to be under 40 minutes. I blew that goal out of the park! So I set another goal…to complete a 5k in 30 minutes or less by the end of October. Well it’s the end of October and guess what? I didn’t do it. Last Wednesday I completed my second 5k, but unfortunately it wasn’t in 30 minutes or less. My final time was 31:24. I’m okay with that…maybe I’ll train for the next one instead of just winging it; that is if there is a next one!

WOD (Workout of the Day)

  • 12 minutes - AMRAP
    • 12 – Kettle Bell Swings
    • 12 – Lunges holding the kettle bell
    • 12 - Lateral Lunge and Bicep Curl


  • Abs…1 minute of each then repeat a 2nd time
    • Wipers
    • Russian Twists
    • Plank
    • Leg Lifts


Ponder this…

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  • Here’s the quote I should’ve had a couple weeks ago for the Daily Devotion that I shared about complaining. Complaining is wasted energy, get out there and make the change you want to see happen!