Drop 2 Sizes: Week 1 Complete and Metabolic Workout review

It's Monday.

And that's all I'm going to say about that.

Just wanted to let you all know that I did my Metabolic Workout!

Lets get down to it.

There are 2 of them:  Timed and Countdown.

I did the Timed one this week.

It is 15 minutes.  Yes, only 15 minutes.  Basically you do a move for 30 seconds and then you rest for 30 seconds.  And in those 30 seconds you are supposed to do as many reps of that move as humanly possible.  So be prepared to push yourself.  You an either half-ass it or go all in.  What kinds of moves you ask?

squats, squat-thrusts, lunges, kettle bell/dumbbell swings, and plank type moves to name a few.

And just so you know I went all in.  And it was a solid workout.  I was sweating, breathing hard and so thankful when it was over.  At one point during the workout she mentions that unless you give it all you got, you won't get all the results you want.

And that was the push I needed.  Because I want results!

There is also a warm-up and foam roll workout included but I did things a little differently.  I did my own standard warm-up and then I chose to do the foam roll AFTER the metabolic workout because there is no cool-down.  BTW, the foam roll is only 5 minutes or so.  I will definitely be adding the foam roll to my cool down from now on.  If you don't have a foam roller, go get one.  I happened to have one from my trek to physical therapy last year.  I believe it was around $20 or so.  I also have a rumble roller but I will definitely be using the foam roller for this one. 

And look here, below is the kind of I have and it's only $15.  Got to love Amazon.

White Foam Roller 6x36 Round

There you have it folks, that's week 1.

And today starts week #2.

Good times.

Drop 2 Sizes: Week 1/ Whole30 Day 23

Happy Friday everyone!

So I went to my back guy last Friday and it was painful indeed.  But necessary painful.  Seriously, the guy is my savior.  Whatever he did put me smack dab back on the road to recovery.  As for working out, he had me wait a few days and then said I could start my program.

So I did.


Day 1:  Monday, January 20th, 2014

Let me start with some info on the program.  There are 3 phases each lasting 4 weeks.   Weeks 1-4 are Phase 1, weeks 5-8 are Phase 2, and weeks 9-12 are Phase 3.

I'm on Phase 1.


Each phase consists of a Strength 1 workout,  a Strength 2 workout, and Metabolic workout.  So as you can imagine the strength workouts are for lifting and the metabolic workout is for getting that heart rate up!  Each week you are to do 3 lifting workouts (alternating between Strength 1 and Strength 2) and 1 cardio workout. 

This week I have done both Strength 1 and Strength 2 for Phase 1.

Strength 1 workout:

equipment:  dumbbells (I used 8 pounds)

I have to admit something first.  As with any new workout DVD, I usually sit down and scrub thru it first to see what I'm getting myself into.  I want to see what the moves look like and what kind of equipment I need to get out before I start.  And as I sat watching this workout I was doubtful.  I thought it looked a little tame compared to some other stuff I have done.  However, I was surprised when I actually did the workout.  It was hard.  Full disclosure:  I haven't worked out in some time and I did take that into consideration but still, I was pleased that even though I am a little out of shape, it still packed a punch.

Anyway, the strength workouts actually come with 3 sections:  Foam Rolling, Warm-Up, and the actual Workout.  You're supposed to do all 3 combined which equals to well over an hour of workout time.  For my first day of strength training (Strength 1) I just did the Warm-up and the Workout which came in just under 60 minutes.  The workout consists of usually 3 sets of different strength moves which you do circuit style with 60 second rests in between.  And then for the last few minutes you'll do a few circuits of hard cardio (think HIIT).  And that's it.  It's really straightforward.  (Examples of moves:  squats, step-ups, shoulder presses, rows, planks, combination of any of these) Some of the moves are difficult but if you work out enough, you'll know how to modify them but some of them I just suffered thru (hello plank twisty moves, I'm talking to you).  But by the end, I was sweating, my limbs were tired, and I felt like I got in a good workout. 

Strength 2 workout:

equipment:  dumbbells (8 pounds), high step or bench

So when it was time to do Strength 2, I opted only for the Workout portion and just did a little warm-up first on my own.  The workout was around 38 minutes.  Again, it was circuit style with 60 second rests in between.  And I was pleased with this workout as well.  She does a lot of moves where you get a lot of bang for you buck.  You know, compound moves (example:  reverse lunge with a one arm row thrown in).  So while you're doing one exercise, you're usually working out quite a few areas.   Again, a good workout.

I will be doing the metabolic workout this weekend so I will check back in with my review on that.


On Day 1 I did as the program asked and took pics of myself in a "goal" outfit (jeans).  I went so far as to take pics of myself in 3 different pairs of jeans.  I put on a size 10, 12, and 14.  The 14s are what I'm currently wearing but I could stand for them to be a little loser in the thigh and waist area.  I just want as much info as possible for when it's results time.  I also took a pic of myself in a too tight workout outfit.  I figure, why not?

I also got my starting weight. 

I have 3 weeks until I am supposed to do another jeans check and then I'll take more pics and post everything for the world to see.

Now, about that Whole30.  I don't know why but this time I'm loving it.  Honestly.  And because I took my starting weight for the Drop 2 Sizes, I can tell you that I am down almost 7 pounds.  Nice, right?  But honestly, I feel amazing.  Here's the thing, I ABSOLUTELY have a problem with gluten and dairy and soy.  And wouldn't you know, when I don't eat them I feel awesome.  Especially gluten.  Gluten is enemy #1 for me.  Yet, it still shocks me how good I feel when I don't eat them.  And then what baffles me more is when I convince myself that it's ok to indulge in them and then am completely beside myself when I start feeling horrific.  The only explanation I can come up with as to why I do that is I'm insane.  So even though my 30 days is up in a week, I'm going to continue to do my best to keep them out.  I'm looking at you gluten.   I don't want to put a label on how I'll be eating.  I just know there will be certain things that will NOT be consumed by yours truly.   

As for my Whole30 results when the time comes:  I'm a little disappointed in myself because my "data" for my Whole30 is all sorts of messed up.  When I started I couldn't find my "official" measuring tape so I used a really old one that I've had forever.  I ended up finding my "official" tape but now I cannot find the other one anywhere.  And the one I used to take my measurements is so off from my "official" tape it makes my starting measurements obsolete.  And on top of that, I forgot to take starting photos.  Just completely slipped my mind.  Oh well.

That's enough rambling for today.

Carry on.

Drop 2 Sizes: Week 1? / Whole30 Day #14

Whhhaaa?

Week 1?

Didn't you just write that?

I did and guess what?  I started and promptly stopped.  Couple things happened.

I got hired again to produce another shoot.  I KNOW I KNOW I KNOW.  I can't help it.  Apparently I love being overly worked and overly stressed.  It's a problem.

But more importantly I stopped because my back went out .  I've been dealing w/ a bad back since I was a teenager.  I went to my "back guy" last week and have another appointment on Friday.  And the fact is, the older I get the longer it takes to get right.  I have a compressed spine and my rhomboids are frozen causing one of my shoulders to not rotate properly.  I'm not sure what that means but that's the official word on the street.  All of this is causing severe back and neck pain.  And on bad days, my ribs ache so bad I can't breathe.

Good times.

I've been working on it for just about a week now and I'm making progress.  So once again I say.

Drop 2 Sizes:  Week 1 (coming soon!)

I want to start this coming Saturday.  I have my next appointment this Friday so I'll get a little more information on where I'm at with my muscles.  And barring him telling me to wait another week, I'm starting Saturday.

And if I can't, then I can't.  But I WILL start.

So I might not be able to lift any weights but I am still doing my Whole30.  I never really got the chance to write a follow up to my last Whole30.  Man, I was angry with that thing.  So very angry.  I wanted to write another post after my anger subsided but I never did.  I'm not going to do it now but the short of it is, I learned a lot.  I learned that 30 days was probably not enough for me.  I realized after my last Whole30 ended that I did indeed feel like my body changed.  So after much deliberation I decided to try it again.  And I'm considering trying it for longer.  I'd like to maybe try for a Whole60.  I'd LIKE to try.  For now, I'm going to concentrate on finishing a Whole30.

I'm on Day #14 and so far so good.  I weighed myself on Day #1 and I keep getting on the scale so today I had my fiance hide it.  I want to stop weighing myself so much.  I did forget to take Day #1 measurements so I did it Monday night but  I'm not checking anything again until it's over.

What I'm eating:

Breakfast is usually eggs and bacon or a breakfast casserole.  Lunch is usually some sort of hearty soup or stew.  And dinner so far has been protein and vegetables prepared different ways.

This week it's eggs for breakfast, a vegetable soup/stew for lunch, and pot roast and vegetables with au jus for dinner.  If I need an "in between", it's nuts.  I am limiting my fruit consumption.  I mainly stick to berries if any at all.  So far I've only eaten fruit twice.  During my last Whole30 I ate A LOT of fruit.  Mainly watermelon.  I love watermelon.  So much.  But I think I was using it to replace my sugar so I'm trying not to do that this time.  I am doing one thing differently this time.  I'm not banning white potatoes out right.  I switch back and forth between white and sweet and don't center meals around either.  After our last Whole30, I couldn't stomach the thought of another sweet potato and neither could my fiance.  So we decided together to make this exception.

I'll let you know how my Friday appointment goes.  But until then, be good and eat your vegetables.

Drop 2 Sizes: Week 1

I hope everyone had an amazing holiday season.  I sure did.  I took some time off of work, hung out with friends, opened some presents, talked with family, and did a lot of nothing.

It was a good time.

But, like I promised.  I'm beginning the Drop 2 Sizes DVD/book program today.

Here's the short of it:

It's a 12 week program that aims at just getting you to lose 2 jeans sizes.  There's no focus on scale weight at all.  In fact, the author, Rachel Cosgrove, suggests you not even look at the scale which I'm going to try to do!

It's 3 days of strength training and at least 1 day of metabolic training per week with lots of healthy eating.  The book has daily menus that you can either follow or use as a guide.  It's nothing too out of the ordinary.  (I'll be using the daily menus as a guide because I also committed to another Whole30 during the first 30 days.  So it's Day #1 for both.  Just thought I'd sneak that bit of info in there ;)

Whether you follow the diet provided to a "T" is up to you.  But remember, food choice is important.  There's no doubt about that.  And the author suggests following her protocol 90% of the time in order to see results.

What is protocol you ask?

Here are the rules:
1.  Eat breakfast FIRST THING, then every 3-4 hours.
2.  Eat a high quality protein with each meal.
3.  WHOLE FOODS.  No processed food.
4.  Drink your water folks.  She recommends 64oz.
5.  Take a multi-vitamin, omega 3, and vitamin D supplement.
6.  Drink a recovery shake before, during, or after your workout.
7.  TWO servings of vegetables at each meal.
8.  Do this 90% of the time.

Seems pretty straight forward right?

So here we are at Week #1/Day #1 and the book suggests we focus on mind-set this week.  So, I will be trying to keep all the negative thoughts out of my head for this week.  You know, not saying things like "I can't".  Seems like such a small thing but I've read good research that indicates it's pretty powerful stuff.  So, worth a try in my book.

Today is also my first "jeans check".  That means tonight, I'll be slipping on my pair of GOAL jeans and taking a lovely picture.  (These checks are scheduled every 3 weeks).   I'll also be taking my official starting measurements. 

And then finally, tonight is my first workout.  I'm a little apprehensive.  Only because it has honestly been some time since I've done a proper strength training workout and I'm pretty sure my muscles are going to be aching tomorrow!!  Oh the joy :)

Today's Menu:
B:  breakfast casserole (eggs, bacon, vegetables, more vegetables, a little more vegetables and some coconut milk)
S:  almonds
L:  roasted butternut squash soup
D:  roasted ham, broccoli, and green beans
R:  recovery drink (pea rice protein, almond milk, frozen fruit) - probably be having this during or after my workout.

Happy Holidays!

Just wanted to pop on here right quick to let you know I am, indeed, still around.

Remember that photo shoot I said I was producing?

Well, little did I know it was going to turn into quite the monster.  I've been traveling around Southern California since the first weekend in December putting together these photo shoots.  So every second of my time I'm either at my desk or out in the field.  It's been tiring but awesome!!    And this is going to continue until mid-January when I wrap.  As you can imagine, combined with the upcoming holidays, my schedule is quite full.

So, I'm going to put it out there and just let you know that I'll be rejoining you good folks in 2014.
 
One quick note ...

My Drop Two Sizes challenge never got to see the light of day.

But never fear, it has an official start date of January 2, 2013.

Why not the 1st you ask?  Because the 2nd of January and I go way back.  There's good joo-joo there and I need all the help I can get.

By that time, I'll be down to one location before my shoot is wrapped and then I can devote my time and energy to this new workout program.  I have the DVDs, I've read the book, I've planned the menus, I even have my fiance on board.  Well, he's doing the eating part with me but he has chosen to tackle something "less pink" for his workout.  I guess he doesn't find the packaging very manly.

Anyway, I'm excited because I'll be honest, while I've tried to be careful with all this holiday eating, it inevitably is winning the battle.  In terms of weigh-ins, I last checked in 11/22/13 and I am holding steady-ish at that weight (up and down by 2-3 pounds).  However, I have, indeed, developed a little, nay, BIG muffin top and it has GOT TO GO!! 

In any case, after this photo project is done, my next big project is just going to be ME.  I desperately need a little TLC to get all my cylinders firing again.  I want to eat some healthy food, find time to actually sleep, and get in some good workouts.  That all sounds so good I might cry ;)

So to all of you out there, have a very MERRY CHRISTMAS and a HAPPY NEW YEAR :)


See you soon :)

Drop Two Sizes!!

Did that get anybodies attention because it certainly got mine!

Has anyone ever heard of this?

Browsing the web over the years and reading pretty much everything I can about eating right, exercising, and losing weight, I've seen my fair share of programs, books and stuff.

So when I opened my email a couple of weeks ago and that was in the subject line, I dismissed it initially.  And then I immediately went back and clicked on it because darn it, who doesn't want to lose 2 sizes right?

It was an offer to try a workout program.  I usually don't go for these things and then I saw who's program it was.  You may not have heard of her but I have.  Her name is Rachel Cosgrove and over the years I've read a lot about her.  And honestly, it's all mostly good stuff.  I even already own a book that her husband (who is also in the health and fitness industry) co-wrote called The New Rules of Lifting for Women.  Anyway, long story short, I received it yesterday.

What is it?  Well, there is a book and there are DVDs.  It's basically just a workout program.  Nothing too crazy.  It focuses on primarily on strength training with some metabolic training thrown in.  It's so close to what I do I thought:  Why not?

Now about that two sizes thing.  Apparently Rachel and her husband own a gym just north of Los Angeles and they have a "Rock Your Jeans" challenge at their gym.  I believe it started out as an 8 week program to help women fit into their "skinny" jeans and what she found was that usually after about 8 weeks, all of the women were losing around 2 sizes.  So since they had such great success with this challenge, she decided to package it up and sell it.  Now, I'm not too fond of the Drop Two Sizes title ONLY because it sounds like one of those scam programs, but otherwise, I'm really excited to start this up.

The program is in 3 phases that last 4 weeks each.  You do 3 strength workouts and 1 cardio workout per week.  The book is not included but I downloaded it thru amazon just to have.  The book actually has the workouts in it as well but I love me some DVDs so I decided to only do the workouts with them.  The book also has a meal plan which looks pretty simple and doable.  Again, it's all really good, simple information so that's nice.  I just needed new workout ideas.

Oh yeah, I also needed to drop 2 sizes so there's that.

So this will be my new workout adventure.

When am I starting?

Weelllllll

I'm producing a photo shoot for a magazine right now and I'm right in the thick of it so I think I might start this Sunday or Monday.  So get ready for some new pics, measurements, and all that jazz.

Friday Weigh In

I honestly have no idea what week I'm at anymore.  I started counting weeks last September when I tried Weight Watchers (again) and I've lost track.
Perhaps a new start is what I need since I am no longer Watching my Weight.  (see what I did there?)

So, I proclaim today to be the beginning of what I will now call "Friday Weigh In".  No counting necessary.

How refreshing.  A new start!

Anyway.

I'm not sure I should even count this week as I clearly have come off of what I would like to call a minor hiccup on this journey.  Ah, who cares.  When I weigh in, I always tell you what I lost from one Friday to the next so here goes.

weigh in:  -9.0 lbs

Glory be!!!  9 pounds?  Is that accurate?  Yes, my friends, it is accurate.  I lost 9 amazing pounds of what was clearly a helluva lot of water weight. 

No wonder my jeans were crazy tight. 

I knew I had been eating some high sodium foods/naughty foods so I was expecting a little bit of the bloat to go down but I'm telling you, it's night and day how I feel.  And all it took was a week's worth of some seriously clean eating.  Food really is like medicine. 


What I did:

1.  I went on a couple of walks but nothing too strenuous. 

2.  I ate between 1300-1400 calories every day.  I tracked it one day and then just kind of ate the same foods every day. 

3.  I drank some water but more would definitely be better.

4.  I ate pretty much just vegetables, fruit, meat, eggs, some nuts and a little cheese.  Oh yes and coffee.  Precious, precious coffee.  Maybe I had some semi-sweet chocolate chips too.  Love those things.  Like little drops of heaven.  Meals included:  chicken wings with salad, steak with sauteed mushrooms, onions and red peppers and green salad, cashews with apples and slices of sheep's milk cheese, and steak omelet.  I kind of just stuck to the same thing every day so I didn't have to track too much.  Clever huh?

That's all for today.  Have a great weekend all.