Meet a Member - Melissa T., Week 50

#GOTIT

February 24, 2015

 

Thoughts for the Week…

I DID IT! I lost one pound this week, for a total weight loss of 83 pounds and UNDER my long-term weight goal of 160 pounds. Time to celebrate with chocolate cake…just kidding! I’ll celebrate by buying some new clothes or workout shoes instead. I started this journey a little over one year ago, February 8, 2014. If someone could’ve read my future and told me I’d be at my goal a year later I never would’ve believed them. There’s no way I could’ve pictured in my head me 83 pounds lighter. I lacked the confidence in myself to even believe I could do this. I think the most important skill that I’ve learned that have attributed to my goal being met is food journaling. Writing down every single thing that I eat, every single day. Here’s my day 1 picture and my year picture:

 

         

 

Get Moving!

3-4 rounds

• 4 burpees
• 8 Challenge Push-ups (any push-up that is challenging for you)
• 12 Wall Balls
• 16 box jumps
• 20 Kettle bell swings
• 24 Sit-ups

 

Meet a Member - Melissa T., Week 49

#stilldidn’tGETIT

February 9 and February 17, 2015

 

Thoughts for the Week…

 

 

Now I’m two steps forward, but STILL not at my goal weight. Eight tenths of a pound to go before I’m at my goal weight. I was so bummed two weeks ago that I went to the grocery store on my way home, bought ice cream, got home and totally BINGED. Sometimes those behaviors of food addiction creep back in. I realize that binging is not a way to solve a setback and there are no excuses to justify that behavior. I did get back on track the rest of the week and ended with that being the only frowny face for the week.

 

We’ve started back at the beginning of the Train-Your-Brain course. Even though this will be my 2^nd time through the course, I still gain something new each week. It’s also a wonderful reminder of previous things I’ve maybe forgotten about.

 

Marty talked about “The Cliff”. As a food addict trying to change our behaviors, we are living on unstable ground, the very edge of a cliff. Living on unstable ground means taking a bite of something, then hitting the screw-it switch and diving off the cliff for a day, a week, a month or even longer. We need to build our skills and tools up so that if (and when) we give in to temptation we only HALFWAY fall off the cliff and are able to climb back up and regain control. I fell off the cliff last week with my ice cream frowny face night, but I was able to climb right back up to the top.

 

Get Moving!

15 minute AMRAP (as many rounds as possible in 15 minutes)

• 10 push ups
• 10 kettlebell swings
• 10 box jumps

 

 

15 EMOM (every minute on the minute, rest until the new minute starts)

• 4 Weighted Burpees
• 10 Tuck Jumps (or standing bicycles-10 each side)

Meet a Member - Melissa T., Week 48

#didn’tGETIT

January 27 & February 3, 2015

 

Thoughts for the Week…

 

 

Grrrr! One step forward and TWO steps back. Two weeks in a row with a gain. 0.4 pounds and 0.6 pounds, respectively. Don’t people always say, “The last 5 pounds are the hardest!”? I’m living proof of that statement. It’s so frustrating to be so close for so long and really doing what I should be doing to lose weight and NOT getting there. February 8^th will mark my one-year anniversary of changing my life and I would like to be able to say I’ve met my goal, but realistically that won’t happen now. Two pounds six ounces isn’t going to come off in a week. #bummer

 

Get Moving!

Here’s a quick “less than 20 minutes” workout:

160-120-80-40 Reps of Jump ropes

80-60-40-20 Reps of Air Squats

40-30-20-10 Reps of Sit-ups

20-15-10-5 of Hand Release Pushups

 

 

Meet a Member - Melissa T., Week 47

#GETIT

January 20, 2015

 

Thoughts for the Week…

 

 

I finally had a good number…down 2.8 pounds, which puts me at 1.6 away from my goal weight. I mind felt a little less foggy and “blah” this past week. I felt like I was ready to be back in the game. Funny what stress can do to a body.

 

I’ve started my own little accountability group at work with some ladies that really want to shed some pounds. Even though a different teacher leads a workout two days a week, that is something that these ladies are not comfortable with at this point. They don’t join us in the workouts because they don’t feel they can do the exercises or don’t want to be judged by the more fit people, so we do our own little workout in my classroom where nobody can walk by and see who is in there and what we are doing. I have also shared with them how I food journal and how I believe that is one of the most important things to do to lose weight and really be accountable for what goes in your mouth. A saying I heard the other day was “You Can’t Out-Train a Bad Diet”. Boy, is that ever correct! No matter how often you work out, if you’re not eating properly, you’re not going to lose weight. I also share with them something I’ve learned from Marty in Train Your Brain that has helped me become more mindful in eating and being able to recognize and call myself out on actions I used to do unconsciously. What I’ve accomplished and how I’ve done it over the last year is certainly not rocket science, and if I’m able to help someone else out who is struggling, that makes me even happier!

 

My goal on my board for this next week says #GETIT. One pound six ounces to go until my goal weight…it’s a lofty goal to achieve in one week, but I’m sure going to try my best to #GETIT!

 

Get Moving!

• 20 minute AMRAP (as many rounds as possible)
  • 5 burpees
  • 10 push ups
  • 15 sit ups
  • 20 squats
• 20 minute AMRAP (as many rounds as possible)
  • 20 jumping jacks
  • 10 Russian Twists
  • 10 alternating lunges
  • 10 Plank pull-through (both arms = 1)

 

Meet a Member - Melissa T., Week 46

In a Funk

January 13, 2015

 

Thoughts for the Week…

 

 

I had a much better week in terms of eating this week. Five stars, two frowny faces, and six workouts later, I had a weight loss of 0.4 pounds. I guess I’m headed in the right direction. I’m not sure what’s going on right now. I just feel “blah”. At Train Your Brain we begin each meeting sharing positives from the week and when Marty got around to me, I had nothing. I couldn’t even say anything. Marty asked if I was in a funk right now. I shook my head yes, and then tears welled up in my eyes. Usually I’m pretty good at faking my happiness around other people when I’m feeling down, but not this week. I feel like I’ve been slowly withdrawing myself from things I would normally find pleasure in. Those sabotaging thoughts that would haunt me daily a year ago about my weight, not being a good enough mother or wife or daughter and not being able to cook well are creeping back in and I don’t like it. My goal this week is to fight back with POSITIVE thinking when I hear those sabotaging thoughts.

 

Get Moving!

• 3 rounds of 9 exercises
  • 30 seconds of work
  • 15 seconds of rest

 

• Squat with Dumbbell Overhead Press
• Plank with Dumbell Row
• Jump Rope
• Alt. Forward Lunges with DB side raise
• Bicycle Crunches
• Jack Squats
• Alt Backward Lunges with DB Bicep Curl
• Full Sit-up with DB Russian Twists
• Jumping Lunges

Meet a Member - Melissa T., Week 45

Stick to the Plan

January 6, 2015

 

Thoughts for the Week…

 

 

Another gain…grr! I only had 2 stars this week, the rest being 3 smileys and 2 frowny faces. I’m clearly starting to relax my rules. And the only thing that comes from relaxing the rules? A weight gain. One of the other members in my accountability group said she felt like she pushed the line this week. If she had crossed over into the smiley face zone she made it “worth it” by eating more, but yet not going over into the frowny face zone. When she said that, I realized that I’ve started to do that same thing. Is it “worth it” though? Absolutely not! Every time I give in to food, I move away from the person I want to be. I need to remember that I CANNOT sacrifice the goal for the moment of pleasure. I MUST stick to the plan!

 

Get Moving!

• 5 rounds
  • 40 seconds of work, 20 seconds of rest then move to the next exercise.
    • Mountain Climbers
    • Kettle Bell Swings
    • Squat Jumps
    • Alternating Lunges
    • Tri-cep Dips