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Shawna – On My Weigh – Week 7
***Shawna is a client of our ours, that’s willing to weekly share her weight loss journey. She’s a mother, wife and works a full time job. All of her comments are in her own words, unedited. Please contact us to start your journey, info@ironfit.ca, 7807184805***
Well this week wasn’t as successful for me as far as getting to the gym goes. But I did do cardio on my own at home. Sunday I ended up going for a jog around my neighbourhood. Did 1.44 km in 14 minutes. Felt pretty good. Monday I went for a bike ride to see how that would feel on my knees. Rode 8 km. Knees were a bit achy but not too bad. Then Tuesday I did my work out with my trainer. Felt like a rookie when he had me do some plank thing on the ginormous exercise ball. I was very coordinated lol After that I just did more running around my neighbourhood. I have a new shift that has me working until 7 now and I’m exhausted when I get home. I know, lame excuse. But at least I did get some cardio in, even if I didn’t make it to the gym. I even had a friend go with me this week 🙂
So really nothing much to write about this week. However, I hit a milestone. I got into the 260s on the weekend. 268.2 to be exact. As of January 1st I have lost 40.4 pounds!!!! I went for a bike ride today and my knees are doing pretty good. Biked 12 km in 38 minutes. Not too bad. I guess my doctor was right about my arthritic knees…while losing weight won’t cure my arthritis I am definitely noticing the pain lessening more and more. It’s definitely giving me the motivation to keep going. Next mini goal is the 250s!!!! And I know I’ll get there faster if I get my ass to the gym lol
I honestly wish I had more to talk about this week but it was just a ho hum week over all. So until next week…make healthy choices 🙂
Weights Will Not Make You Huge
Not everyone wants to have muscles bulging everywhere in their bodies. They don’t necessarily want to have their biceps showing when they lift everything, or a back that shows each and every muscle. However, that is the fear of many women when they start doing weight training. “I don’t want to be ripped”. Well guess what, the odds you get that ripped are very slim. The odds are better that you will see everyday life and overall health improvements in your body, without looking like a body builder. Here’s why.
You lift weights everyday, whether you realize it or not. Your body is a weight that you’re constantly lifting and moving. You’re carrying kids, grocery bags, sporting equipment, and much more. Each time you go up and down the stairs, or stand up from a seated position, you’ve lifted weights. The proper weight training program will make those everyday movements easier, while helping you lose body fat and create a healthier lifestyle.
Think of a piece of clothing that you’ve bought from a local chain store. You have a rip along the seam, and need it fixed. So, you do it yourself and create a better, stronger seam. Every time you do some weight training exercises, you create tears in your muscles. You need to build up those muscles again to become stronger. So, the protein in your body comes over to help build your muscles back up. Each time you’re working out, more and more protein is needed to help build. You need a lot of protein and muscle ripping to get those “huge” muscles. We are talking 2 pretty heavy workouts in a day. Plus, a lot of extra chicken breasts (good protein example) that you’ve thrown into your eating plan. Think of eating 3-4 per day, everyday, for a long time. That’s a lot of work, that the everyday gym goer is just not doing. So you don’t have to worry.
When you see those fitness competitors or ladies on the magazine, many times that is what they do for a living. Or, they’ve decided to dedicate themselves fully to that craft. Just like any form of work or competitive sport, they’ve decided to take it to the next level. Which is great for them, and works for their schedule and goals.
But this is not what the average person wants and achieves at the gym. Most times you see people looking to work on small goals, that fit their lifestyle. That let them go out and enjoy some pizza and beers with their friends, while not feeling guilty about it. Because they know they are putting in the work to work that off, and more.
Similar to our client Shawna in our weekly blog post, On My Weigh. She is coming close to being down 40lbs!!! All while still enjoying a meal out, or some treats at a movie.
The proper weight training program is for EVERYONE! We cannot stress that enough. Let us help you achieve your goals, to help you fit your lifestyle.
7807184805 / info@ironfit.ca / http://www.ironfit.ca
Shawna – On My Weigh – Week 6
***Shawna is a client of our ours, that’s willing to weekly share her weight loss journey. She’s a mother, wife and works a full time job. All of her comments are in her own words, unedited. Please contact us to start your journey, info@ironfit.ca, 7807184805***
So this week wasn’t as bad as I thought it would be. I am currently just working out with my personal trainer once a week. TEMPORARILY. So after our work out on Tuesday he sent me my “homework” via email and my plan was to work out on Thursday. Due to a friend needing me, I decided I would do it on Friday. So I hauled my 16 year old daughter to the gym with me and we did my “homework”. It’s kinda funny because it was just as difficult on my own as it is with my trainer. My daughter seems to enjoy herself. So I think I’ll keep bringing her with me for that second workout in the week. It was also nice to have a workout partner. I truly thought I would find an excuse not to do the workout a second time. My goal for next week is to repeat it twice afterwards!
In between my workouts at the gym, I went out and jogged the neighbourhood. The loop I do is about 2 KM. With my first of the season triathlon looming over me, I have to get these old rickety knees in top shape if I plan to beat last year’s time. It’s coming. It’s taking me about 15 minutes to do 2 KM and my race is 4 KM so with a little luck I’ll be able to greatly improve my time. I have 27 days left! I’m hoping to make it into the 260s and I would even like to be 30 pounds lighter than I was last year! At the moment I am 20 pounds lighter than last year’s race. Between my workouts with my personal trainer, and my healthy eating and my added cardio, I WILL be 30 pounds lighter, and faster, than last year. I don’t care if I still come in dead last…because I’ll be coming in dead last 30 pounds lighter!!!
I joined the next weight loss challenge through Epicure, and it starts tomorrow. And even if I never win the money, I’m gaining so much more…slowly, ever so slowly, my mind is starting to reach that point where I am feeling the changes. I am a hell of a lot stronger than I was when I “rehired” my personal trainer back in November 2017. He has me do the stairs. A lot. As difficult and tiring as they are, they are actually my favorite exercise. Because way back when I was diagnosed with arthritis in my knees, it was stairs that were the hardest for me to maneuver and I’m pretty much showing those damn stairs who’s boss now. No way, no how, would I have said this back in November. So I use those stair exercises as my “guide” to how strong I’m getting.
So as you can see…weight loss doesn’t only change you physically, but it changes you mentally too. I do have a long way to go. I happened to meet up with a lady who was training before me (on Tuesday) and she complimented my hard work and I kinda dismissed it…but I have to thank her (Mark can thank her for me) because that day I had a better day at work. I had a smile on my face and she really made me feel better about my progress. I’m my own worst enemy when it comes to compliments and as embarrassed as I was at first, it truly made me want to work that much harder the rest of the week.
So with that, I shall end this week’s blog. Stay healthy. Keep moving. And remember…”Don’t be afraid to fail. Be afraid not to try”
Shawna
Shawna – On My Weigh – Week 5
***Shawna is a client of our ours, that’s willing to weekly share her weight loss journey. She’s a mother, wife and works a full time job. All of her comments are in her own words, unedited. Please contact us to start your journey, info@ironfit.ca, 7807184805***
I’d like to start off by saying I did NOT win the weight loss challenge I was on. The lady who won lost 62 pounds…in three months. I wasn’t even close with my 34 pounds gone. Lol. Ah well. I joined the next one that starts on April 29. The next one is going to prove to be extra challenging as I’ve had to reduce my personal training sessions from two per week to only one per week. So that’s going to suck. I’ll have to do my homework and really push myself at the gym when I’m on my own. In the past that’s been my downfall…pushing myself. Which is why I decided to hire my personal trainer in the first place. But I guess once a week is better than none a week. Maybe I should start a gofundme page lolol I won’t be able to slack, if I have a hope in hell to win this challenge. And with my first-of-the-season triathlon only 34 days away…I have a lot of work to do! But on a good note, I am almost 20 pounds lighter than I was at last year’s race. I was 290 last year for the race. And at 272 right now…by the time race day comes, I can actually make it so that I am 30 pounds lighter!!!! Might make the run portion easier. I only do the try it distance for this particular race. The run portion is 4 km and I would love to beat my last year’s time.
I do, however, have a friend who is interested in working out with me, so maybe that will be the push I need. I actually ran outside a couple time this last week to see how my knees would hold up running on the concrete. It went ok. The loop that I do in my neighbourhood is 2.5 KM and so I started with that distance. I didn’t run as much as I wanted to, but I definitely ran more than I did last year. Every year at my races, I end up walking the run portion. Now granted I am running after swimming laps and biking. But man do I ever want to be like the others in the races who can still run even after swimming and biking.
I’m going to be honest in saying that I AM a little scared that I won’t be able to push myself as much as I want to. It’s a mind thing, I know. I have to just keep convincing myself that I want to win this challenge soooooo bad. The top place winner gets $2500!!! And that would go a long way to get me caught up on my bills so I can go back to twice a week with my trainer.
So here’s to a successful week almost all on my own at the gym…
Until next week, stay healthy and keep moving.
When Should You Eat?
Eating is an issue for most of us, maybe 90% if I was to guess. I may even be too low in my estimation. However, let’s try to focus on your workout eating here. When to eat before and after your workout.
Before Your Workout
Here, we will look at an early morning workout, as well as eating before a workout at anytime.
When we talk about an early morning workout, we talk about one before work. Maybe before school, but something you do to start your day.
Your body needs food to fuel it. If you want to put your best effort forward, you need to eat. The morning is the toughest time of day for many to eat. Ideally, you want to be eating a balanced meal at least an hour before your workout. Consisting of 60% carbohydrates, you need to give your digestive system enough time to process the food. Eat too late, and you may end up re seeing that food. And it’s never as tasty the second time.
However, sometimes you can’t wake up earlier. If you workout at 5am, do you have the willpower to wake up at 330am to make breakfast? Heck no, we won’t go! So, eating before bed may be your best option.
Overall, you want to eat 60-90 minutes before your workout if you can. To help give you the energy you need to not feel dizzy, lightheaded or to not perform at your best.
Post Workout
You want to try to avoid eating anything big in the first 30 minutes. Just to give yourself time to settle, and your body to return to its resting state. But, you want to eat working 2 hours of working out. Even within that 30-60 minute time frame if possible.
You want to replace your glycogen stores, and help with the muscle recovery. Therefore, you want to have a meal that consists of protein and carbohydrates.
Protein helps repair your muscles. As you know, each time you workout you tear your muscles. So it’s just as important to help repair them after. We always want to repair things that are broken, your body should be the same.
The body uses the glycogen stores you have to fuel your workout. If you’re using up fuel, you need to replace that fuel again. Similar to your car. It won’t run without fuel, and neither will you.
Don’t starve yourself after or before a workout, thinking it’ll help “lose fat”. There’s always something out there telling you to not eat. It’s by far the worst advice you could take, and won’t help.
Shawna – On My Weigh – Week 4
***Shawna is a client of our ours, that’s willing to weekly share her weight loss journey. She’s a mother, wife and works a full time job. All of her comments are in her own words, unedited. Please contact us to start your journey, info@ironfit.ca, 7807184805***
This week kinda started off shitty. But ended on a good note. Sundays my husband goes to the pool to do his laps (we are both in triathlons). This week I decided I would go to cycle fit so I can start getting my body use to the bike portion of the triathlon. I hate the bike. It numbs my body from the waist down. Lol.
Anyway we get to the gym half hour early and cycle fit is full. Booooo. I didn’t bring my headphones because I wasn’t counting on needing them. I can’t seem to do exercise without music. So I thought I would try Zumba. I lasted all of 20 minutes. I didn’t like the instructor. She didn’t make it fun. So I left the class. So Sunday I didn’t get a lot of activity in but I got in a wee bit.
Tuesday I met my personal trainer at the gym. I can’t even remember anymore what we worked on. Lol. Like I said, this week was kind of blah. So please forgive me if this week’s blog is kinda boring.
I really didn’t do anything extra this week. I don’t even know why. This week is the final week of my weight loss challenge. I should have finished strong. Wednesday I got some happy email. I was 1 of 10 people who won the participation award on my weight loss group on Facebook. To win this we had to have been posting positive and encouraging and motivating posts. I guess I did that lol. It’s kind of funny, to be honest. Some days I had trouble motivating myself, let alone a group of a few hundred people! But the group’s admins felt my posts met the criteria. So what did I win? Well the challenge is through Epicure so I won the smoothie booster bundle. It includes the protein powder, the cocoa açai smoothie booster and smoothie greens. Valued at about 100 dollars I believe. So that’s cool. I love my smoothies in the mornings so this really was an awesome prize to win!
Thursday…final measurements for this challenge. This is where my mind played tricks on me. I lost some inches. I also lost 34 pounds since January 1!!!!! That’s huge. I started at 308.6 and I’m at 272.8. But where my mind played tricks on me was my inches. I lost 2.5 off my arm, 4.75 off my chest (bye bye big boobies!!!!! Bahahaha), 1.25 off my waist, 4.5 off my hips and 1.5 off my thigh. So what I do not understand is how can I lose 34 pounds yet only 1.25 inches off my belly??!!!! Ugh ugh. After 34 pounds I was hoping to fit into my size 20 jeans but I still can’t get them done up. I’m not an expert on weightloss and how our bodies get rid of it. So if anyone can shed some light on this…by all means, email me with your advice. But here’s the thing, as frustrating as the inches are, I’m still keeping at it.
Every Tuesday and every Thursday that I work out with Mark, I get further and further away from who I use to be…that depressed and unmotivated person. I’ve worked so hard to get to where I am at today. And I do feel it at the gym. Some of the things my trainer has me do ARE getting easier. 3 months ago I wouldn’t have been able to do the amount of stairs he has me do now. No way in hell. So while I would love to see my gut disappear, I’m gaining so much more thanI ever imagined I could. And that’s what is keeping me going.
Until next week, stay healthy, stay strong. Call a trainer! You won’t regret it.
Shawna
Iron Fit Personal Training 