What to do when you gained

So you stepped on the scale. You don’t like what you see, you step off remove any article of clothing you may have on, you step on the scale again, you still like what you see. Stepping off again you remove your underwear and any jewelry, maybe even your hair tie in hopes that will somehow change the number on the scale. You step on again completely buck naked and that number does not change.

Sound familiar?

If anyone has seen This Is Us in that first episode we see Kate (played by the fabulous Chrissy Metz)  as she does the dreaded weigh in and she does the exact same things (minus the hair tie) I mentioned above and you can’t help but feel her pain then totally cringe when she falls off the scale and you don’t know whether you should laugh or cry. Because the struggle is indeed real. (I did neither but I did gasp because I am a klutz but I have yet to fall off the scale).

Let me set the scene for you:

I woke up at 1am Sunday thinking about the weighing in, thinking how hungry I am so I get up, pee, then I step on the scale: 215.00 well, that can’t be right. I step off and step on again (fully dressed well in my pajamas) 215.5 seriously? I go back to bed thinking maybe a few more hours of sleep thinking that I can magically lose those extra pounds fasting.

5am wake up pee yet again and step on the scale: 215.5 pounds. There you have it. The scale does not lie. At this rate I go make myself breakfast and do the math. I gained 1.5 pounds. Which is not bad. However in my mind’s eye I am thinking how it’s 1.5 steps backwards in my direction not forward. Then I think I shouldn’t have all the carbs for breakfast on Saturday, or the two cookies at the Swap and Sell I went to.

Needless to say that has nothing to do with it. Weight gain is common in weight loss. Just as plateauing.  I know this. However, it doesn’t soften the blow any.

This is has inspired me to write this post. So here’s some advice for you if this is your first time or this is my 2nd go round how to handle the weight gain.

*Stay on task.

Just because you gain, doesn’t mean you should dive head first into the treats. Or chug down a soda. You will really reverse your progress and you feel crappy after.

*Try not obsess over it.

Okay so yeah I obsessed as you can see but it really doesn’t help any. And don’t think of fasting for another day, or going to the gym to try and lose that pesky pound then weighing in the same day or the next.

*Keep yourself busy

Or anything to take your mind off things. Which I did, I made breakfast then I meal prepped for the week.

*It could be muscle gain

A no brainier here and that could well be the possibility I gained since I started lifting again. Even though I have not been fully been lifting solidly for a month yet.

*It’s no the end of the world

Really.

*You’re allowed to be upset

But don’t drag it out.

*Take a deep breath and let it go

Enough said

*You’ll have a better weigh in next time

Truth.

 

I hope these tips help you out. If forgot anything please let me know!

Until next time,

~Mags

 

 

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Let’s talk about goals

One thing I had to learn as I became a personal trainer is client goals and since this is a New Year and fitness is usually #1 on people’s goal/resolution lists I wanted to talk about it on here.

When you think of a goal what comes to my mind (I sort of have a trainer’s mind) is it a SMART goal?

Is this goal

Specific?

Measurable?

Action oriented? Or I like to say is it achievable?

Realistic?

Time oriented?

Keep that in mind when you plan your goals.

Let’s look back at my original weight loss goal that I had done 5 years ago. My goal was to lose 50 pounds by my birthday of April 27th. I made this rather insane goal because I typically in the past would only stay on task for a month then would fall back into my habits. Looking at this now it wasn’t a very SMART goal. Because in hindsight it wasn’t realistic or measurable. I possibly could have lost 50 pounds by April but I had made it to about 30 pounds which still is really good but I didn’t make the end goal until December that year (2012).

Now as I am starting my journey over, you’re probably wondering what my goals are? I don’t have a specific weight loss goal set  I want to be able to fit into this skirt that I got last year and it was my original goal a year ago but I never got around to it:

 

Skirt

 

Which the skirt is an extra large, I need to take my waist measurements to figure out how many inches I will need to loose for sure.

I am also doing Trek up the Tower next month and my goal is to beat my time from two years ago which was 22 minutes. I also plan to do 5K the Hardway in June. Basically I just to become healthier again.

I will keep you up to speed each week on my workouts, weight, etc.

What are your goals for 2018?

~Mags

 

Start Killing It 2018

Happy New Year!

I am excited for the New Year it’s going to be the best ever! I have been choosing my word for awhile and actually it’s 3

Start Killing It.

Originally it was going to be just Start which was one of my blogger friend Crystal’s word for 2017 because it made total sense because I need to START things. My word last year STRIVE severed me well. Then I got my studio DIY clutch for December:

 

Clutch
Then I realized all 3 words were perfect!

As for some of my goals include getting back to the gym and start a normal routine with it again. I also signed up for Trek up The Tower in February so I really need to get into gear for it since I want to beat my time in 2015. Also I want to quit drinking pop for good.

To keep track of going to the gym and no drinking pop, I downloaded this Don’t break the chain Calendar  from Karen Kavett which you can write down whatever you decide to do and you can keep track!

Let’s start killing it in 2018!

Mags

Wishy Washy Dieters

 Disclaimer: This post is my opinion. I know everyone has different lifestyles and choices.

We’ve all heard the term before yo-yo dieters or I’d like to call it wishy washy. People who try a bunch of different diets they lose weight for a while, then they fall off the wagon and gain weight, they try another diet, lose weight again then fall the wagon yet again and gain even more weight. I know because I’ve been there.

Why I am writing about this a friend I follow on social media IS a yo-yo dieter. I didn’t realize it until recently. This person has tried EVERYTHING that I can think of. They’ve done well but then they slip and they try yet another diet it is a vicious cycle. I feel bad for them because they have made excellent progress they just struggle when it comes to the diet part (mostly). I for one get it because I have not been on point at all either but I’ve seen this many other fellow weight loss people I follow they do super great for a while then suddenly they fall off the face of the planet (ahem like me and this blog) and you don’t hear from them for a long until they resurface trying something yet again that may sound great to them but they set themselves up for failure.

My story: If you remember, I joined Curves (is that even still around?) in early 2005-ish? And I was a solid member for almost two-years before I ended up quitting for personal reasons. But I did their weight loss class not once but twice because I really thought it could help me. The cost was about $70 it included the course for 30 minutes (I think) where we watched a video, then had a small discussion and weekly weigh ins, their “products” including a protein shake and their vitamins and a book on how to do their diet. They were three phases: The first being a don’t eat a whole lot phase, to a little more phase to a plateau phase where you increase your calories or whatever then when you felt you repeated phase one again. Strange I know but I did benefit from it. But it was hard because I was still living at home, so I really didn’t have control in the food that was purchased I had some say but I couldn’t strictly put my whole family on a diet.  However, I made it work. This was the only “diet” I really tried before I gave up and gained 217 pounds.

I never tried anything like Atkins, Weight Watchers, South Beach diet to name a few I did attempt Keto not long ago and also I tried to menu plan (which was failure) but mostly I would try to just cut back (like I did before) and try to exercise then I would lose weight but after some time I just fell back into my old habits. We all do. It happens its life. Find something that you’re able to do and stick to it. For me it was what I mentioned including drinking more water, cutting back on pop as well.

Back to my friend. A few days ago they admitted that they hadn’t been on point in their diet or their workout, they had been on a program for a while (a new one) and were going back to another original program before they tried this one, they admitted that: “eating clean was expensive, it’s the holidays, and they were going to eat processed foods”.

I am going to break this down for you from my view using some true and false with a bit explanations on my point of view on this.

  1. Eating clean is expensive. False. Yes and No. This all depends on you (plus your budget) and what YOU consider expensive. You don’t have to all clean but you can do simple modifications to eat healthier. I will be doing a post on that how to do it.
  2. It’s the holidays. True but that does that mean you give into temptations? No. I wrote last year how you can still enjoy the holidays without over doing it. “Everything in moderation” You can still have your cake or cookie and eat it to. Just don’t go overboard.
  3. Processed Foods. Tough subject. Depending who you ask too. I am guilty of eating processed foods as the next person. But I don’t guilt myself over it. Nobody is perfect. I think as I mentioned anyone can make simple changes to their diet.  Also you don’t have to eat out as often (I chose weekends) or make healthier options when if and when you go out.

But the good news is my friend plan to continue their workouts and will add healthier options to their meals. I think they will be ok in the long run they have come this far they just have to keep going. They struggle with nutrition (as do I) and getting things to work. I know how that is! I’ve been there done that. Just finding something that works and sticking to it is the hardest thing we have to do. But we must not give up!

Here’s to not giving up!

Mags

 

 

Taking care of you

Before I start this post, I want to write a little disclaimer: I am not a NPC bikini competitor but I am a fit person soon to be personal trainer that is concerned with the health and well being of anyone who is involved in prep for competitions.

I follow a few bikini competitors on social media (mainly Instagram) because they are fit, they share great workout tips and video, new products (like Fit Crunch bars), and they have the most epic food porn (ha ha) but like anyone else they struggle.  They have their bad days too. It’s nice to know that we’re all in this together. One of my classmates, is a former competitor herself so it’s nice to know an actual one IRL as opposed to having numerous Insta crushes. Also my cousin competed once long time ago too.

So on Monday, I noticed a post from one of the fellow fit chicks that a competitor had died over the weekend before NPC USA happened. I couldn’t find much article wise just a bunch of  jumping to conclusion (*sighs*) YouTube videos.

Here’s the thing. We don’t know how she died. It could be a numerous different reasons. You’ve heard time and time again, that people have mysterious diseases or out of the blue heart attacks-etc then suddenly die it happens more often than we think. Our bodies can be a mystery. So it’s hard to say what exactly happen to her. But that doesn’t mean we can “assume” anything that isn’t fair.

When I started my weight loss journey, 3 and half years ago, I was accused of starving myself. Which was far from the truth. It was very hurtful that some people would actually think that. I was angry because they didn’t know what I was eating and making assumptions that I wasn’t taking care of myself. I was losing the right amount of weight which is about 1-2 pounds a week safely. I wasn’t pushing myself at the gym. I listened to my body. If something was not right my body would say “hey this hurts or hey this doesn’t feel right, let’s take it easy” I would stop. If I was hungry I would eat just made healthier choices and I did not over eat that’s just as bad. I have a bum knee, so a lot of times I go easy on myself, especially at Jazzercise. The instructors all encourage not go intense unless you know it’s okay to do so. It’s why they limit us to two classes a day especially when there is attendance games because we had people overdoing it. That isn’t safe.

As a future personal trainer, first and foremost the most important thing for my future clients is SAFETY. It is why we do ICC (Initial Client Consultations) because we need to know about your medical history any injuries, heart troubles, diabetes, etc because we don’t want you passing out on the gym floor or making a past injury worse. Also that is why sometimes you might need a doctor’s okay to workout. I’ve been down that road before as I always say “Better safe than sorry”.

So what does this all mean? (my instructors favorite question!) Well, bodybuilding is not entirely healthy sport (my cousin says it all the time) it can be dangerous to the point where it could leave negative effects on your body and overall health.  In fact, the fit chick I follow who did the write up about the other competitor dying, admitted that when she first prepped that she “took it too far” that she pushed her body beyond it limits but she realized it and promised herself never to do it again. She said “Listen to your body treat it well”.  Not trophy or plastic is worth it. Does that mean you shouldn’t become a competitor or continues to compete? No. You know yourself better than anyone

With that said, my deepest condolences to the family who is mourning a loss of a mother, daughter, wife, sister and friend.

 

You got to know your limits. Once is enough but you got to learn. A little caution never hurt anyone. A good woodsman has only one scar on him. No more, no less. ~Haruki Murkami

Take care!

~Mags

 

Rewiring yourself

In school, we watch A LOT of motivational videos. I kid you not. They are to kind help shape us into the personal trainer we desire to be and also might be the kick in the pants we need.

I admitted in my last post, that I have been struggling with everything including my gym routine which has taken a major back seat. Endless excuses and lack of motivation (funny we’ve talking about that this week in class!) has left me feeling down and out.

It happens. More often than you think.

While I don’t have all the answers of how or why but I do know you can get back on track. I’ve said it posts before on what to do if you feel that way. But sometimes you need more than just an inspirational post to get you back in the game.

Watch this video it’s a bit long but worth it! I really liked what Jenny had to say and because she’s a girl after my own heart! Because she is loud like me 😉 but her message is important I really liked the the I AM statements.

I decided to start out small with mine I did two which are:

I AM okay

I AM going to workout

As time goes on, I will add more as I see fit 🙂

Small steps leading to bigger ones!

Have a great day!

~Mags

 

 

I’m back!

Gosh! I know it’s been a while and for that I am sorry. The last few months have been busy. I’ve started school back up in March and it’s been a roller coaster.

So what have I been up to?

I did the Diva Dash:

 

me.png

And the Color Run for the 2nd year in a row:

happy

 

I’d like to say that my gym routine has been awesome and on point but I’d be lying. I’ve been having a hard time finding my groove of going to the gym or Jazzercise. I have been forcing myself to go then not enjoying it as I used to. Or there are days where I don’t flat out go. I’m on my 3rd week of school this week (after having two weeks off) and I still don’t feel adjusted back into my regular routine yet.

Not to mention, I smashed my toe Sunday so that put me out for a few days.

Plus my weight has been a roller coaster too of gaining, then loosing a little then gaining a lot. I am back down to 179 (thanks to sweating my ass off in my car with no ac for an hour last week helped with that I’m sure). I am slowly trying to get back on track as it were if I just get my gym groove going again.

Any advice out there?

Have a great day!