New Year's Accountability Group

I am starting up my accountability group again - January 2, 2017! :D 

It is a women-only closed group (so everything stays private) where we support and motivate each other to eat clean, workout, and reach our goals, whatever they may be. ;) So if you need extra help to keep those New Year's resolutions - JOIN US!! It's totally FREE! Bring a friend. The only thing required is that you PARTICIPATE - no lurkers allowed. (Because that's no fun.)

I really need to get back in the habit of checking in with a group daily. It helps SO much, I can't even tell you. Whenever I think I will just do it on my own, I end up quitting, or making excuses for myself. Then I don't reach my goals & I get disappointed. It just goes around and around. Sound familiar?

My plan is to do another round of The Master's Hammer and Chisel with some Core De Force thrown in for fun. (Love that program!) I am going to be eating at maintenance calories for 2 months and depending how that goes I will either stick with that or eat in a deficit for the third month. I am going to force myself to get back in the habit of taking monthly progress pictures too. (Those are really hard for me.) It is such a great way to see the changes that you don't think are taking place and to see how far you've come. 

These are my new health/fitness goals for the year:

1) Workout at least 5 days a week.

2) Drink Shakeology at least 5 days a week.

3) Lose 20 lbs of fat. (I say fat, not weight, because I don't care what the scale says. I want to drop my       body fat %)

4) Meal plan weekly!

5) Go to bed earlier (7-8 hrs of sleep at least).

6) Drink at least 3 liters of water per day.

7) Complete at least 4 workout programs this year.

Okay, it's official. Now I

have

to follow through. Game face is

on! 

You can do ANYTHING if you want it bad enough. Are you ready??? 

https://www.facebook.com/groups/799024476832150/

How To Check Your Progress Weekly To Make Sure You Are Reaching Your Goals

Do you ever feel like you are working out hard & eating healthy, yet week after week you aren't seeing changes? If you are not tracking your progress weekly, how are you going to be able to know if what you are doing is even working?

There is nothing worse than busting your butt every day for a month and then realizing you have gained fat when you wanted to lose. And that you might have had better results if you would have adjusted your calories or tweaked your training program.

Here are 6 tips to help you reach those goals:

1) Decide where you want to go - set a goal!

2) Establish a starting point. Where are you now? What is it going to take to get there?

3) Formulate a plan of action. (Meal plan/training program) Put it up where you can see it.

4) Act on your plan CONSISTENTLY. Work hard every. single. day.

5) KNOW if it's working or not. (Pay attention!) Some people have been making the same nutrition & training mistakes for years & still wonder why they aren't seeing results.

6) Be flexible in your approach & BE PERSISTENT!

Be willing to adjust your approach as many times as necessary until you reach your goal. Don't do what it takes for anyone else...do what it takes for YOU!

Don't give up!

Okay, so let's go into more detail about how to do that. First of all, you are going to need to know your body fat %. You can get expensive testing done or just use calipers. (I have a scale that I think it just as accurate as calipers.) Unless you are going to be competing in a figure competition, I don't think it matters how accurate it is, as long as you are using the same method each time, you will be able to see changes from week to week.

Once you know your body fat %, multiply that number by your scale weight. This will give you your fat weight. Then subtract your fat weight from your total body weight to get your lean body mass.

Example: Let's say you weigh 145 with 28% bf. 

145 x .28 = 40.6 (fat weight)

145 - 40.6 = 104.4 (lean body mass)

This is a really good thing to know, because each week you are going to calculate these numbers again & you will be able to see if your moving in the right direction for your goals. This will give you proper feedback!!

If you are trying to lose fat, you want to see your fat weight go down, while your lean mass stays the same or increases. But don't stress out if you see an increase in weight or fat from one week to the next. That just means that you have the chance to tweak things a bit and then check again the next week. :) Make sure you check the trends over time - I probably wouldn't worry too much for the first couple weeks of tracking, because you might be losing water weight, but if you are consistently losing lean mass, you will probably need to add calories. It is really empowering to be able to do this yourself!! YOU will learn what works for YOUR body instead of following someone else's advice!

Here are some charts I use to see changes over time.

Weekly Body Fat Progress Chart

Weekly Body Fat Progress Chart (PDF)

Weekly Measurement Chart

Weekly Measurement Chart (PDF)

You should also take measurements and pictures to help you see if you are moving in the right direction. Your weight might stay the same, but if you are losing inches your body fat should be going down as well. I don't really care for the scale too much, but it is a great tool to help make sure that I am staying on track!

Well, I hope that this helps you a little. There is a really amazing book that I call my fitness Bible - it has a TON of information in it & I read it over and over - it's called Burn the Fat, Feed the Muscle by Tom Venuto. Seriously, pick up a copy ASAP! It helps soooo much!

If you have any other questions, or need someone to coach you through the process, feel free to contact me!

coachbethclark@outlook.com

https://www.facebook.com/BodyRemodel/

Hammer & Chisel

After jumping back and forth over my workout bench, pull-up burpees, sumo power jumps, and all kinds of craziness - I completed day 2 of Hammer & Chisel! I have to say I am LOVING this program so far! (Even though it's kicking my booty.) wink emoticon

Today was Hammer Plyo. I have to say I was a little scared before doing this workout - luckily it's short - but I think the Chisel Balance I did yesterday was much harder! You have to really concentrate and use more muscles when you are working one hand with the opposite foot. Apparently my balance needs a lot more work! haha 

I'm sorry I don't have those great little videos of me doing some of the moves but I don't want to worry about what I look like working out. That's the point of working out at home, right? I'm sure you wouldn't want to see it anyway. Yikes! ;) 

I will definitely try to give more in depth reviews though so you will know what to expect from this program. I will also be posting my nutrition plan, menu, and hopefully some worksheets, so stay tuned. 

I also made this cute little workout board to motivate me! I got some chalkboard contact paper and chalk markers for Christmas and I wanted to try them out. (I cross off every day but in this picture I added the X's digitally.)

I'm still working on getting everything organized after the holidays. I don't know why it's taking me so long!

Don't let this program intimidate you guys. It's totally doable. I had to modify a few things today but that just gives me room to grow and improve myself. I can't wait to see what I get to try tomorrow! 

Feel free to contact me if you have any questions or need some help.

coachbethclark@outlook.com

https://www.facebook.com/BodyRemodel/

grin emoticon

Keeping it Real - 4 Things You Might Be Doing Wrong

Okay - confession time.  I haven't done a post in awhile, I know.  I haven't completely fallen off the wagon, but I've been struggling.  I have been working out, and TRYING to stick with the 21 Day Fix meal plan, but I don't know why it's been so hard for me!  Usually spring is my time to get back in shape after the long winter.  This spring I just have ZERO motivation, not sure why... after weighing myself last week and realizing I have GAINED 5 lbs in three weeks, I might have to double check my thyroid again.  It's super frustrating!! 

I'm not telling you all this to make myself feel better, or validate any of my excuses.  (Because we all know that's what they are - EXCUSES!!)  I'm just being honest in case there is anyone that feels the same way, you know that you are not the only one.  :)

It all comes down to CONSISTENCY!  I am kind of funny when it comes to working out.  I start a new program, all fresh, ready to go, super motivated, my new calendar up on the wall - you know the drill.  It's so fun!  Then a week or two goes by and I'm thinking it must not be working because I'm not seeing the results yet.  So I will see/hear about some other program that is producing amazing results and I will think - "I need to do THAT one!"  It's kind of 'workout program ADD' I guess.  I have changed my schedule, changed programs, and created so many hybrids that I could keep anyone busy for YEARS!

Every Beachbody program will get you amazing results.  Every.  Single.  One.  You just have to stick to them for more than 2 or 3 weeks!  haha  :)  I have pretty much ALL the programs - and I like most of them too.  I just need to pick one (or two) and stick with them!!  I seriously don't know what happens in my head sometimes - it's all mental.

So here are some things I am doing WRONG:

1)  I don't want it bad enough.  It's true.  You can pretty much answer ANY excuse back with, "Then you don't want it bad enough."

I'm too tired to get up early..... "Then you don't want it bad enough."
I don't really like veggies.....    "Then you don't want it bad enough."
I don't have time to workout...."Then you don't want it bad enough."

See where I'm going with this?

2)  I don't tell myself NO!  I wouldn't let my kids eat half the crap I eat, so why do I let myself?? Seriously, why do we give in to that whiny voice in our heads that says "but I reaaaallly waaaant it!!?" That's how we got in this mess in the first place, right? :)

3)  I had an "all-or-nothing" approach.  I would eat so clean for the first half of the week, then by the weekend I'm craving (and eating) all kinds of junk, and skipping my workouts.  No wonder I wasn't ever consistent!  You need to find a way of eating that you can stick with FOREVER.  You need to find workouts that you LOOK FORWARD to doing.  If not, you will never keep it up - that simple.

4)  I gave my "diet" a deadline.  Every time I would start a new program, or try to eat clean, I would say I was doing it for ____ days, weeks, or months.  Which is actually a pretty good thing to do.  It's like setting goals, you need to set a time to reach them by.  However, I would do really well during that time, and then after it was over go back to my old ways.  Every.  Single.  Time.  What I need to do instead is say that I am changing the way I eat...for good.  That takes away all the restrictions I put on myself so hopefully I won't feel deprived, miserable and obsessing over all the things I can't have.  Make sense?

Basically I need to cut myself a little slack.  I know that people will say you won't reach your goals unless you are super-strict with your diet and workouts.  I just don't want to be THAT girl.  You know, the one who never eats a bite of anything she's not supposed to, the one who works out on vacation, and gets her workout in on Christmas morning.  I have to find some moderation in order to make this a LASTING thing, and not just for a few months out of every year.  I want to LIKE working out, to LOOK FORWARD to my workouts.  I want to be okay with the way I eat, and not feel guilty or get weird looks every time I eat something I shouldn't.

I know it will take a little more time.  I might not lose the weight as fast as everyone else.  That's okay with me.  We are always looking for the quick fix.  When the weight doesn't fall off as fast as we think it should, we give up.  Like that's gonna help us, right?  Then after stopping and starting five different times over the year, we look back and we could have probably met our goals if we would just have stayed CONSISTENT!! 


How do you know you've succeeded in breaking the yoyo cycle??

I just read this awhile ago, and it's so perfect:  "You'll know you have it mastered when you eat the same on Saturdays that you do on Mondays."

So, here is how I am going to implement this. 
1)  I really really love the 21 Day Fix meal plan.  I think it's great, pretty easy to stick to most days, and teaches you portion control.  I am going to stick to it as much as I can, and not sweat the rest.  I am trying to practice moderation and being more consistent on the weekends.  :)

2)  I am going to stick to my workout schedule as written.  I understand there will be days I don't want to do the workout that's scheduled.  Too bad.  Sometimes we don't want to go to work either, but we just know we have to, right?  My goal is to not miss more than 1 workout a week.  (By the way, I just got Les Mills Pump and I will probably add in some Combat for extra cardio - see, I told you - there is something about having a new workout that gets me every time.)  haha  :)

3)  I am going to "do my best, and forget the rest."  I just need to get out of my head about this whole weight loss thing.  When you change your habits and get your body healthy, the rest will fall into place.  I will try to stay busy and not stress so much about every little thing. 

4)  This is my new way of life.  I am 42 years old, with 4 kids.  The days of just being able to work out sporadically and get back into shape are pretty much over for me.  haha  :)  Now I get to worry about things like balancing my hormones, building muscle for bone strength, and keeping my metabolism steady.  My health is suddenly very important to me.  ;)

I have taken my before pics and measurements, and I will keep you all updated on how I'm doing with this.  Wish me luck!  haha

As always, feel free to contact me with any questions, or follow me on facebook!!
coachbethclark@outlook.com
https://www.facebook.com/?ref=tn_tnmn#!/BodyRemodel

21 Day Fix - Week 2 Update

I am such a happy girl today!  I just finished week 2 of the 21 Day Fix.  I thought that I wasn't doing very well and there were a couple times over the past week that I just wanted to say "forget it" and go eat a big juicy burger or something.  But this morning when I weighed myself and took my measurements, I discovered that I had actually lost 4 lbs and 4 inches so far!  (2 inches just from my waist.)  That is how much I lost in 30 days of doing Body Beast!

Now to a lot of you, that might not seem like very much.  Yes, there are definitely people who lose 5 lbs each week with this program - and it's amazing!  (My husband lost 4 lbs in his first week. Men.)  My body is a little more stubborn, and I have to work really hard and be super consistent to break through my plateaus.  Plus I have been eating in this calorie range for awhile now, so it wasn't a huge change for me. 

 

The big difference was how CLEAN I was eating.  I thought I really was eating clean, but I've discovered from being on this program that I was eating too many carbs, too many fruits, not enough veggies, and not enough healthy fats.  Yep, that's right - not ENOUGH fats!  With this program I get to have 2 tsp of nut butters, a container of nuts, cheese or avocado, and a container of seeds, olives or dressing.

Here is what a typical day of eating looks like for me:

Breakfast:  Protein shake w/frozen mixed berries, oatmeal

Snack:  Cottage cheese, apple

Lunch:  Tuna w/avocado & lettuce on whole wheat pita, veggies

Snack:  Shakeology w/2 tsp peanut butter, 20 pistachios

Dinner:  Grilled chicken, lettuce and veggies, vinaigrette dressing

I have gotten really creative with my meals, and I have actually tried some new things that I might not have before.  (I'm a big chicken when it comes to new foods.)  You might think those little containers don't hold a lot of food, but they really do!  I am NEVER hungry!  Yes, I might crave things every once in awhile, but I'm not hungry. :) 

Check out some of my yummy meals.....

Okay, now that we've discussed the food part....let's talk about the WORKOUTS!!  :)

Can I just say how much I love, love, LOVE these workouts?! 
I really like Autumn Calabrese's style, too.  She's peppy and motivating without being annoying.  I love how she just tells it like it is & makes you feel guilty if you want to rest a minute.  (Some of those moves are TOUGH!  Like serious, muscles-on-fire tough!)

The workouts are 30 minutes, but it feels waaaay shorter than that - seriously.  I don't know why, but the workouts seem to FLY by.  They are not easy, either - I am always sore the next day.  It's a good thing.  Trust me.  :)

I would definitely recommend getting the upgraded package just for the 2 extra workouts.  They are amazing!  Barre Legs has a lot of ballet-style moves in it, but it is a serious leg-killer.  And the Flat Abs Fix is a 30-minute ab workout that I intend to incorporate a few times a week.  I love them both!  I still haven't tried the bonus Plyo workout, but I think I will switch out one of the cardios next week for that one.

Overall, I am LOVING this program! (If you can't tell. haha)  It is great for all fitness levels and ages.  There is a modifier in all the workouts, it's short and seriously... anyone can do this!

I have a 21 day fix group that will be ongoing for anyone to join at any time.  It will only be for my team, though - so if you have another coach you are working with, please check with them for a group.  If you would like to join my team, sign up for your free Beachbody account & add me as your coach.  It's that easy!!  If you have a coach, but have no idea who it is because they have never contacted you - message me & I can help you. :)

Here is the link to the 21 day fix group:  https://www.facebook.com/beth.m.clark.7?ref=name#!/groups/570901246311418/

Thank you for stopping by!  Bring it on Week 3!! :)

coachbethclark@outlook.com

P90X3 - The Challenge Review

Okay I did it!!! I completed "the challenge" workout! I was really worried about this workout because you know, push-ups and pull-ups??? But they were just normal, not like those dive-bombers or anything - whew! I did use bands though...like I could do a pull-up. Ha! 

For this workout, you pick a number at the beginning for how many pull-ups and push-ups you are going to do.  Then, you try to reach/surpass that number each time.  You do a set of pull-ups (example: chin-ups/close-grip, etc.) then you do a set of push-ups (example: military/wide, etc.) Then after you repeat that set, you rest and then start a new one.  I started really low on my numbers, because this is seriously my weak zone, right here. :)

Halfway through I actually upped my number on the pull-ups because the bands are easier, but I did all the push-ups on my knees and they were still hard!  My goal is to keep doing the push-ups on my knees until I can get a really great range of motion, and I feel a little stronger.  Then, I will pick a new number and start on my toes.  I know they say you should start on your toes and then drop to your knees to finish the reps....but with this workout, I think I would burn out too fast that way.

Overall, I really liked this one!!  So much better than I thought it was going to be! haha :)  My goal by the end of X3 is to be able to do a full pull-up. (Or two.)

And please, please, please....can I look like Alice???  She's my hero! :)

P90X3 - Yoga X Review

Hahaha - well what can I say...it's yoga.  :) 

Actually I really liked this workout.  When Tony created the workout schedule, he put the yoga in a perfect spot - right in the middle of the week when you just need a break and that extra stretch!  I felt my upper body was still a little stiff, so it was nice to go into all those vinyasas.  I used to have such great flexibility when I was younger, and a dancer.  It's sad to see how unflexible I am now.

Tony Horton always says that yoga is the "fountain of youth".  It really is - I totally admire people who are really good at yoga.  I know that it's all about the breathing and mental clarity, but for me, I just really want to be limber again and to really be able to stretch out my muscles when I need to. 

As with the other X3 workouts, I know I will get better at this, too!  I think it's a workout people tend to skip because they think it doesn't really do much for you, but you definitely can feel a difference when you do it regularly.  It's a tough workout!! 

Namaste!!

P90X3 - Agility X Review

Okay, day 2 is done!  BOOM!!  Today was Agility X.  This workout was really fun, but a lot more sweaty than yesterday's was. Woo hoo! 

For this workout, you make 2 big lines on the floor with tape.  Then, there are a series of drills and plyometric moves that utilize these tape lines.  One that I really liked Tony would call out right, left, cross, forward or back & you would kind of run over to it & put your hand on the floor.  It got a little crazy, like a fun simon-says game. :)  My only issue with this, and all the X workouts, is that Tony doesn't tell you things in mirror image.  I got so used to it with Chalene Johnson, and I think most other trainers do it too.  So you either have to do your own thing, or just not look at the screen and follow the cues.

There were more push-ups and plank moves - my chest & abs were screaming from yesterday's workout!  And there were lots of lunges, shuffle runs, leaps and hops.  Very high energy!

Tony describes it as "30 minutes of pure joy and awesomeness!"

Speaking of Tony Horton.... if you have ever done an X workout, you know about Hortonisms.  Here are a couple fun ones from this workout:

"Gosh, I wonder if I can get a good workout in 30 minutes?  Not on the elliptical, you can't!!"

"It's called Ring Around the Posy, just like when you were a kid, but more fun & more sweaty!"

Obviously, this is another workout where I can't wait to see some improvement!  This program is definitely for ANYONE - even though it's tough, you can totally modify the moves and go at your own pace.  On the other hand, if you are super fit and in shape, you would be able to do all the moves, so you could concentrate on going deeper, or higher, or faster and still get an AMAZING workout!

Well, I can't believe I am actually saying this, but I can't wait to do yoga tomorrow! haha :)

P90X3 - Total Synergistics Review

Day 1 of P90X3 is in the bag!  I am doing the classic schedule, and today was Total Synergistics.  Holy cow that workout was hard!  And not hard like Insanity, dying-to-catch-your-breath-laying-on-the-floor-drenched-in-sweat type hard.  This was like, trying-to-figure-out-what-the-heck-I'm-doing-my-body-can't-do-that type hard.

Some of the exercises like the "crawly plyo push-ups" and the "chin-up circle crunch" took me a few tries to figure out the modified version, since there was no way I could do the regular one.  I have like zero upper body strength. It's sad, really. 

Overall though, I really like this workout.  I could tell that my core was really getting worked, which is so great.  There were also quite a few one-legged balance moves, and some upper body weight-lifting exercises.  The only time I really felt my heart-rate pick up was during the "3 hop press"  where you do 3 hop squats into a shouler press with one-leg raised.

Since there was such a learning curve with this workout, I'm not really sure how much I actually got out of it today.  It will be great when I can see some improvement in this one.  I WILL beat you Total Synergistics!! 

 
Also, here is my meal plan for this week.  I tend to eat the same things most of the day, and only really change my dinners up.  I am pretty boring, but if you need ideas, this might just help you. :)

Beth's meal plan for 1/6 - 1/12

Insane for the Holidays - Accountability Journal

Okay, so I have not been so good at posting every day...I will try to do better in the future. :)

I did work out 4 days this week, the other 2 totally got away from me.  Note to self:  Make sure you get your workout in first thing in the morning, or you might not ever do it.  (Sigh)

Recap for the week -

Day 3:  P90X Shoulders & Arms

 

I really love this workout!  Well, I just really love shoulder and arm day in general.... the glamour muscles!! :)
It's a little hard for me to get into the groove with P90X, when I've been used to doing Body Beast.  They are so different!  The X goes a lot faster it seems like, and it's a little hard to decide what weight to use.  The exercises go like this - shoulders, biceps, triceps - and then you repeat the same thing one more time.  Some of the people are doing 15 reps, some are doing only 8 with heavier weights.  I feel a little rushed sometimes and then the music just ends... so I guess I need to go faster.  I just didn't feel like I totally worked my muscles to fatigue like I did with Body Beast. 

I'm thinking next time I will go really heavy and try to do only 10 reps.  Really slow and really heavy.  I feel the high rep thing doesn't work very well for me - I NEED to be sore the next day!! haha :)


Day 4:  Insanity Plyometric Cardio

Totally skipped this.  Dang!  I was super busy all day with hair appointments, grocery shopping, and football games.  However, NO EXCUSES next time - I will make sure to get up earlier. :)


Day 5:  Body Beast Build: Legs

 

Oooooh I love/hate leg day!  I think Body Beast has much better leg workouts than P90X.  The main difference is that P90X uses a lot of body weight exercises.  Which is totally fine, but if you have ever looked at before & afters of P90X, the results are more upper body and abs.  Sorry, just my opinion, don't hate me. :)

 

Body Beast has tons of squats, lunges and those killer step-ups - all with heavy weights!  My legs are literally shaking when I finish this workout.  When I did my first round of the Beast, I noticed my legs changing first - LOVE that!  

I also like that at the end of every Body Beast workout, you get a little abs too.  Bonus!


Week Review:

Well, I am still trying to get back into my groove.  I hate when I just totally stop working out, because my diet goes down the tubes, and then it is way hard to get back into good habits.  I usually start out great the first half of the week, then my husband has Thursdays off work, so it feels like a weekend to me.  Friday I can usually get it back together, but then it really IS the weekend - and I eat like crap!  Yep, I totally just admitted that.  It's hard - I'm not perfect.  I don't know that I ever will be, I'm just hoping to get into more of an 80/20 balance, you know? 

It's a process, I WILL get there!  I am already doing so much better than I have in the past.  I'm stronger, I know what works and what doesn't for my body, and I have all the tools I need to reach my goals.  I just need to be strong, committed, and not throw in the towel when I mess up a little. 

If you are going through the same things I am, and would like some support in your journey - I would love for you to join me!  We can help and motivate eachother!  I absolutely LOVE to see people reach their goals and find the happiness and energy that comes with getting healthier!

Feel free to contact me anytime!
coachbethclark@outlook.com
https://www.facebook.com/beth.m.clark.7?ref=name#!/BodyRemodel

Insane for the Holidays - Accountability Journal

Day 2:  Insanity Pure Cardio

Man, oh man - I love this workout!  I know most people HATE it, it's really hard!  I think why I like it so much is because you never repeat the exercises.  Which is good, because if there is something I don't like very much... I can do it and move on, thank you! haha :)

I love how super sweaty I get with Insanity, too! I am literally DRIPPING - I know...gross.  But hey, we're talking WORKING OUT here, not going to the Oscars. 

I was soooo sore from yesterday's workout - my entire upper body hurts so good!  I also never realized how effective pushups are for your core muscles.  Every time I laugh today I can definitely feel how sore my abs are.  OUCH! 

My diet was a little better today, still not back in the groove with eating every few hours, but my choices are a lot better.  Still didn't drink my gallon of water. grrrr :(

I'm going to be taking some new 'before' pics tomorrow along with my weight and measurements to help keep me on track. 

Have a great day everyone! :)