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Tag: #shehulk

Real Talk – Transformation Questions and Comments Addressed!

Welcome back! I’m so glad you’re still here ūüôā ¬†Today I thought I would share some of the most frequently heard comments and questions about my transformation since it is #TransformationTuesday.

By NO MEANS am I trying to be negative or sarcastic with this post. ¬†I’m trying to be helpful in my own way of writing. ¬†You guys know me by now, I’m just real. ¬†That’s the only way I know how to be. ¬†So please read with humor in mind but also know that your journey is literally ONE SINGLE STEP away. ¬†If I can do it, you can too. ¬†And maybe your journey isn’t weight loss or fitness but some other hobby you want to start. ¬†JUST START!!!! ¬†Same principles apply. ¬†WANT IT MORE THAN ANYTHING ELSE and see what happens ūüôā

“You are so lucky you have the free time to be able to work out like you do.”¬† “Must be nice to have so much free time.”

WHAT???? Ok, so I don’t have a family in the traditional sense, but YOU try taking care of 7 dogs, working full time and quite a few overnight weekends since I work in information technology, and even some overnights during the week. ¬†ūüôā It isn’t about being lucky – it’s about choices and what you choose to make the time to do. ¬†You can make excuses or you can make positive changes. ¬†I chose the second option.

I admit that most “normal” people can’t make the sacrifice that I made for the past year to lose the weight I lost just due to other demands. What I did and still do is extreme, and you don’t have to do all that to see results. ¬†But for me, I knew there was no halfway in. ¬†I did give up some things that used to be important to me because my health was far more important. ¬†I chose to free up time to go to the gym twice a day, it was not luck. ¬†It is very difficult to make complete lifestyle changes, but for me, it was more difficult NOT to because I was so unhappy and unhealthy. ¬†I won’t lie to you and tell you that every single day was easy and that I got out of bed super excited to work out. ¬†I’m human! ¬†Of course I have bad days, off days, whiny days, days where I don’t want to eat fish and veggies one more time. ¬†BUT if it were easy, everyone would be fit and there wouldn’t be an obesity epidemic in our country.

Truth be told, getting started isn’t that hard. ¬†Start small with simple choices and you’ll be surprised where you find yourself a few weeks in. ¬†Choose a smarter option with each meal, park farther away, take a walk around the floor during your break, make use of the amazing weather and walk around the building. ¬†It isn’t difficult, you just have to WANT it. ¬†In my experience, people just don’t start because they think simple small changes can’t make a difference. ¬†They think it has to be some big bang theory type of change, so they choose nothing. ¬†I was there, I know this feeling so well. ¬†But it’s just NOT true. ¬†MORE THAN ZERO, remember?

The secret of getting ahead is getting started.

Mark Twain

How much water do you drink?

Typically a gallon and a half to two gallons, because I’m on a high protein diet and I workout twice a day. ¬†To which people say “I don’t have time to stay in the bathroom all day. ¬†There’s no way I could drink that much.”

  • My body got used to it, and when you have a higher protein diet and work out twice a day you need water! ¬†It isn’t that difficult – look how many sodas people drink per day! ¬†Substitute water and BOOM, you’re getting what you need ūüôā ¬†Strive for 8 – 8 ounce glasses at first and go from there. ¬†You will surprise yourself how much better you feel; with the heat of summer coming on your body needs hydration.

Don’t you get tired of the same food all the time? ¬†Don’t you miss being able to go out to eat and have drinks with friends?

  • I can go out to eat, I just have to make smart choices when I go. ¬†I can always look at the menu ahead of time online and plan what to order, and these days it is so easy to get something custom made for your nutritional needs. ¬†You just have to WANT IT!!! See the trend here? ¬†No, you can’t eat all the bread you want like your friends might, but you can enjoy the festivities and still stay on track, I promise! ¬†And when it comes to drinks, I can have some wine once a week, but I just have to think about the calories and the overall goal. ¬†Once you commit and start seeing results, it isn’t a sacrifice to give up a few things. ¬†And just because I have a meal plan doesn’t mean my food is tasteless! ¬†You just have to change the mindset from living to eat to eating to live.

How do you deal with no carbs?

  • (I hate this, because vegetables are carbs and I eat lots of those, but for some reason people think I’m suffering because I don’t have complex carbs in every meal).
    • Simple: my body doesn’t need starchy carbs every single meal. ¬†My brain might think differently, but I just follow my meal plan. ¬†Was it hard at first? ¬†OMG yes!! I was the pizza, pasta, rice and bread queen! ¬†But (here it is again) I wanted my health back more than anything else in the world, so I was willing to follow the plan. ¬†You just DO – you just deal with it, because the results are worth it. ¬†You don’t think about what you’re missing because it doesn’t take that long for your body to adapt. ¬†It’s your brain you have to convince, because the body is an amazingly adaptable machine.

Tell me what to eat and what kind of workout to do!

  • I can’t – every BODY is different. ¬†Your body is totally different from mine, you process food differently and your fitness level is different. ¬†The most important thing is TO START!!!! Quit overthinking and just DO! ¬†There are so many things that are applicable to everyone – start there. ¬†Cut out sugar, cut out the stuff you know you shouldn’t be eating! ¬†Come on now, that isn’t rocket science and you don’t need me to tell you what you shouldn’t eat. ¬†ūüôā ¬†You just have to make the decision to STOP eating and drinking things you shouldn’t, and then move a little more. ¬†Stop sitting all the time! ¬†IT IS THAT SIMPLE when you first get started.

Something has to be out of whack with my hormones, I just cannot lose weight.

  • Sure, by all means get a physical and have everything checked out. ¬†But guess what? ¬†I thought the same thing, and everything always came back normal. ¬†Are you REALLY trying to lose weight, and giving it all you’ve got, exercising and eating right? Plain and simple, I had to put in the work, I was overweight and only proper diet and exercise would fix it.

I would love to do another Q&A at some point, but I need your questions to help make that happen.  So please leave a comment and I will do another one soon.

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Chapter 6 – “What’s Your Secret?”

Welcome back! If I hear it once a day I hear it ten times – “what is your secret to your weight loss?” ¬†I wish I could tell you that there is some special secret, I really do. ¬†This picture is from one of my favorite lifestyle clothing brands¬†HTFU¬†and it says it perfectly. ¬†The secret does not exist. ¬†Wanna know what it takes to change your body and your life?

There is no secret!

HARD WORK!!!  Discipline.  Dedication.

I’m going to lay it out for you, right here right now. ¬†I¬†started out lifting weights 3 times per week, a total body workout for the most part, as much as my knees would allow. ¬†Cardio was 30 minutes at first, 5 times a week. ¬†Keep in mind that I was coming from a completely sedentary lifestyle. ¬†But I cannot stress this enough – it really isn’t about how much or how often you work out. ¬†At most that’s 2 hours of your day. ¬†AT MOST.

The key ingredient to success is NUTRITION.

I’ve heard the “formula” for success mentioned as 70% nutrition, 20% training and 10% rest. ¬†Personally speaking, I cannot argue with that formula. ¬†I was MORE than willing to do the workout part. ¬†I loved it. ¬†I was used to that from my time with my former trainer, and I loved being a strong woman.

I went kicking and screaming into the nutrition portion of that formula. ¬†I hesitate a little bit to write what my nutrition plan was for literally the first YEAR of my transformation because every person is different, and mine was extreme to say the least (something most people don’t need to do!). ¬†But my trainer knew that my body does not process starchy carbs well at all, so I had oatmeal at breakfast and 1/4 cup of rice (COOKED) at my 3rd meal of the day. ¬†The rest of the day I had protein and veggies. ¬†THIS was killer for the queen of pasta and rice, all things bread and chips. ¬†Sugar hasn’t ever been my weakness but boy, starches were LIFE for me.

For basically one year, I kept to this meal plan. ¬†We gradually increased my workouts until we ended up at 5 days per week lifting weights and 7 days a week with one hour of cardio. ¬†My cardio consisted of an hour of incline treadmill walking. ¬†My knees won’t allow for running or step mill, so we made the best of what I could do. ¬†It’s ALL ABOUT EFFORT!!!! ¬†I just had to really focus on the incline and pace. ¬†Again, this is all credit to my trainer, who knew I had to work within my physical limitations. ¬†I HATE cardio, but I knew I had to do it, so how did I make myself do 7 hours a week?

  1. New music!!!! I love music, so when one of my favorite artists (and there are a lot of them) comes out with new music, I won’t let myself listen to it until I get on the treadmill.
  2. I love doing my cardio while other people are working out Рgives me something to watch that keeps me motivated!  I have a recumbent bike at home, but I much prefer to go to the gym so I can see other people working on themselves while I work on ME!
  3. Plain and simple – it’s all part of the plan. ¬†I did not do it for the first several months (from April until July) and had no results. ¬†Once I gave in and decided that the plan was there for a reason, I followed it to the tee and the results speak for themselves.
  4. Whether I wanted to or not, I religiously got up at 5am to work out before work EVERY DAY, and then I went back after work, even in the HOT summer.  You have to dedicate yourself to the process, no matter what.  This was the hardest lesson I had to learn.  I had to WANT IT MORE THAN ANYTHING ELSE.
  5. One other thing to remember; I lost this weight by lifting a LOT of weight.  No tiny colored dumbbells for me.  I had to use my strength to help get this fat off of my body.  Lifting heavy weight will not make you look like a man I promise.  Consider the science: muscle burns more calories than fat!  True story.  So build that muscle ladies and gentlemen, and your weight loss will thank you for it.

Here is my transformation in video form:  from the very beginning to my NEW BEGINNING.

If I can do it, you can do it too. ¬†You just have to go ALL IN. ¬†I’m not even kidding. ¬†You have to give up things sometimes that don’t contribute to your success. ¬†I had to sell a lot of basketball tickets so that I could do my second workout of the day. ¬†This was a choice I made, and you have to decide for yourself what you’re willing to give up in order to reach your goals. ¬†No one can decide for you – that’s all you. ¬†It’s HARD, it is tough. ¬†It sucks sometimes. ¬†HECK yes sometimes I wanted to have a cheat meal, or pizza, or a bagel when it was brought in for work breakfast. ¬†But I wanted the new and improved me MORE!!!!

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Chapter 5 – Overcoming Obstacles and Excuses (And I am the QUEEN of Excuses)

Welcome back! ¬†So far I’ve shared how I got started with my journey to transform my health, but now it’s time to get real and tell you some of the challenges and obstacles that really wanted to get in the way. ¬†And you totally can let any one of them derail your mission, that’s the easy way out. ¬†Let me tell you about my biggest obstacles and excuses and how I overcame them, and maybe somehow this can help you.

  1. I always, always, always said I could NEVER workout in the mornings. ¬†I have chronic insomnia and my best sleep is usually from like 5-7am, so how can I get out of bed at 5am to get to the gym?But then in the same breath I said I couldn’t make myself get out of the house after a long day of work and coming home to take care of my pups. Looks like I’ve talked myself out of working out at all since I’ve taken away mornings and after work!
    • Terry wasn’t having any of my excuses. ¬†We started out weight training 3 days a week in the mornings, period. ¬†I had to just make it happen and I did. ¬†As I progressed, it turned into 5 mornings a week and I just did it. ¬†It was part of the plan, and I had to do it.
    • Eventually after I started following the process completely, I came back after work to do my cardio. ¬†No excuses – yes, I was tired but I went home, played with the pups and fed them, and then got in the car to go do cardio. ¬†Period. ¬†That was the plan and I had to follow it.
  2. I hated grocery shopping, so to make it more tolerable, I LOVED to see the latest flavors of OREOS, potato chips, whatever the latest and greatest snack food that I saw in the commercial during whatever sports I was watching the night before.
    • To combat the temptations, I signed up for a grocery delivery service. ¬†Made my list each week and had ONLY those items on my meal plan delivered straight to my house. ¬†Never had to go to the grocery store again! ¬†This was probably the single best thing I did to jump start my progress.
  3. I’m an almost 5o year old woman, my hormones have to be out of whack and I’m sure my metabolism is so slow I will never be able to lose weight. ¬†My time for being in shape has long passed.
    • WRONG! ¬†There is no age limit on getting in shape! ¬†You can start ANYTIME, why not now? ¬†You just have to find the right training plan and nutrition program for your body type and it can happen. ¬†Oh yeah, and also you have to follow the process¬†110% ūüôā
    • I am PROUD to say I’m an almost 50 year old woman who has managed to lose almost 80¬†pounds and completely changed my body as well as my health and outlook on life!
    • I want to inspire any woman of any age who has said she doesn’t have time, or that she can’t improve her health for whatever reason. ¬†YOU CAN!!!!
  4. My knees are so sore and the arthritis is so bad I’m sure I can never do a good enough leg workout to get rid of these fat legs and shape a nice lower body. ¬†It’s intimidating to see all these gorgeous ladies with their amazing legs and glutes, both online and in person.
    • Yeah so ok, I couldn’t do a full leg workout, big deal. ¬†We started doing what I could do, and as I began to get in better shape, the things I could do pain free increased. ¬†Imagine that!!! ¬†I had written off everything just because I could only do a little.
    • Here is where I need to introduce you to the concept of “more than zero” because I have always had this perfectionist attitude. ¬†“If I cannot do absolutely everything perfectly, then why bother doing it at all?” ¬†Well – doing SOMETHING is far better than doing NOTHING. ¬†More than zero is always better. ¬†Argue with me- prove me wrong!! I dare ya, because you can’t. ¬†That’s an absolute truth ūüôā

Bottom line – you have to want a better you more than you’ve ever wanted anything else in your life.¬† It will be SO hard, and things will test you around every corner. ¬†You will get tired, your body will be sore, you will want to just stay in bed, and you will swear you’d kill for a piece of pizza or key lime pie. ¬†Or a bagel for breakfast – CARBS!!! ¬†But then you will remember that all of that is short term pleasure that will only detract from your long term goal. ¬†Motivation is great and there will be days when you wake up all about this process, and super fired up to do anything it takes, but when you find yourself lacking the motivation and desire to get up and go, you have to dig deep and find that DISCIPLINE that is critical to success. ¬†If you asked me for the two most important things you will need to get through the difficult times (because there will be LOTS of them), it has to be discipline and dedication.

Don’t you ever try to tell me that something is impossible.

Will Smith

 

YES, this transformation has been the absolute hardest thing I have ever done – but also the most rewarding. ¬†Why? ¬†Not just because of the number on the scale, although that was something I never, ever thought I would see change as much as it has. ¬†But mainly because I’ve overcome ALL of my excuses, and good lord I had millions of them. ¬†I got out of my own way and just DID, and continue to do, because even though I’m a much better version of myself, I am not finished. ¬†I will keep working because now I love the process and cannot wait to see what’s next.

One year anniversary at HardBody Fitness!
One year anniversary at HardBody Fitness! What a difference a year makes!
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Chapter 4 – The Process Begins but not without Resistance

Welcome back! ¬†After my last post I can imagine you might be thinking about how you might not have the financial means to hire a trainer to work with one on one. ¬†I’m not saying you have to hire a personal trainer to get your health back on track. ¬†You most surely don’t! ¬†It is so simple to just lace up those sneakers and take a walk, do some stretching in your floor at home, do some bodyweight exercises, make better choices food wise at each meal. ¬†Yes – it is simple, if you have the discipline to do it. ¬†I did not, and I knew for sure that I did not. ¬†There are so many awesome resources available online for free if you can’t afford to work in person with a trainer – please do NOT let that stop you!!! I just knew from past experience and my current mental state that this was not something I could do alone. ¬†The most critical key to success for me was realizing that this¬†was bigger than something I could do by myself.

Pick the RIGHT Trainer for YOU (I will have a post about this coming up)

Terry Davis at¬†Hard Body Fitness Personal Training¬†has years of experience training phenomenal physique athletes for competition, both powerlifting and bodybuiliding. ¬†He has athletes who have earned their pro cards in their sport, and he has “regular” people like me who just need to be healthy and happy again. ¬†I had met my match in terms of stubborness and seeing through my smokescreens. ¬†I had to eat some humble pie and start out with 3 days a week of total body training – I was still sticking to my “even though I’m out of shape I am an athlete!” story – and I was very upset about that at first, until I saw how far I really had fallen. ¬†Being so overweight put incredible pressure on all of my joints and when we started, I could barely do even 2 exercises for a leg workout because of my bad knees. ¬†Seriously – leg day was over pretty fast ūüôā ¬†He just kept saying¬†“trust the process, let’s just take it one week at a time and go from there.”

TRUST Your Support System, They Really Do Believe in You!

It could have been intimidating to train around these gorgeous, amazingly fit women every day but let me tell you, it was exactly the opposite. ¬†Everyone was so supportive and encouraging, and I hadn’t ever imagined having such a huge support system around me to keep me accountable. ¬†They knew I was fighting for my life and my health and they were in my corner 110% even as they dieted and trained for their own competitions. ¬†I’m telling you this so you will NOT be afraid or ashamed to express your goals. ¬†Everyone is fighting some kind of battle, and trying to reach some dream of their own, so they understand how important yours is to you and they will keep pushing you to go as hard and as far as you can. ¬†Find your tribe and you will be unstoppable!

The Process Only Works if YOU DO

From April until about July of 2016, I have to admit I did the minimum really. ¬†I mean, it was far more than the zero effort I had been putting in but it wasn’t what was on the PLAN. ¬†One day Terry asked me how much cardio I had been doing – I couldn’t lie. ¬†So I joke to this day that I was put “on punishment” like a little kid in school. ¬†He made me come back to the gym to do my cardio (even though I had another gym where I could go that was air conditioned!), saying he had to SEE me do it or it didn’t count. ¬†See, someone caught onto my BS and I could no longer get away with it ūüôā ¬†I had paid for¬†meal plans from¬†so many people – and never followed them. ¬†Just couldn’t make myself prep the food and eat healthy after enjoying the AMAZINGLY addictive world of fast food and takeout for so long. ¬†STUBBORN!! Did I mention I am a Leo?

But it was time to go all in. ¬†Progress was only going to happen if I followed¬†the process 100%, not Pam’s way (which I tried for a few months) but the right way. ¬†He was willing to put his all into my transformation so I had to do the same. ¬†So the real process started in July 2016 when I finally put all the pieces together. ¬†Image that – results started to follow!!!

Chipmunk cheeks getting smaller! #PROGRESS

 

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Chapter 3 – Officially “BEFORE”

Welcome back! ¬†My decision was made. ¬†I owed it to myself and my pups to give this thing called a healthy lifestyle a try. ¬†My friends Terry and Cara Davis, and Vinson Smith had recently opened their own gym and personal training studio. ¬†These are incredible people I have known for years in the bodybuilding and fitness world, and I was so scared because they really hadn’t seen me at my worst. Vinson has an amazing success story himself and I knew that I could feel safe working with these folks, so with my heard POUNDING, I made that first call to set up an appointment. ¬†I was still in denial at how far off the path I had wandered until I walked through the door that first time and had to talk about where I was and where I wanted to go.

Terry talked to me hard core – real talk – about what it was going to take to get to where I hoped to be. ¬†I could tell this wasn’t going to be a place for excuses because everyone here works HARD – no matter their shape, size or fitness level, everyone is all about WORK. This is what I needed – real talk, no bull. ¬†I will never forget hearing this: “Let’s give it one year of everything you’ve got – no excuses, just work. ¬†Can you give me one year to see how far we can go?” ¬†I didn’t need to be coddled, I needed to be pushed harder than I ever thought I could be, and I needed for all of my excuses to be challenged.

This is me, at my worst, after my first workout in my new gym home. At my worst, but also at the beginning of being my very best because I had taken that first crucial step РI believed I was worth it, so I walked through the door and got to work.  Key takeaway: YOU HAVE TO BELIEVE YOU ARE WORTH IT! When you get there, nothing in the world is going to stop you.

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