In a better place. Literally.

Well, it’s been a while!  My main excuse is that my puppy chewed my laptop charge cord and it’s literally been months since I’ve used a computer at home.  I finally sucked it up and ordered one on Amazon.  My second excuse is that I’ve been busy working out!  And third, helloooooo…. It’s been so nice out!  I’ve been gardening and swimming and taking my dogs to the dog park and doing everything possible to spend time outside! 

So, it’s not you, it’s me.  

Anyway, on this journey of mine, I have found a new path to take, and I'm in a new place.  Literally.  I go to a new gym that I LOVE!

I love this place.

The biggest change since I’ve blogged last is I joined a gym called “Real results fitness and performance” in Grayslake and I ended my membership at LA fitness because it was just too damn busy!  I was sick of writing out an entire workout plan for the day just because there wasn’t room or a machine/bench or enough weights to accomplish what I set out to do.  I would even go in with alternate exercises.  “If “X” machine isn’t available than proceed to “Y” machine and do this instead…”  I would have to power out all my sets on one machine instead of alternating between 2-3 machines at a time to do supersets.  Maybe I’m spoiled, but this is how I like to work out, and it just wasn’t working for me.  God forbid I get up to get a drink of water, I’d come back to some dude sweating and grunting on the machine I was using.  I would spend twice as much time at the gym than I needed to.  Ain’t nobody got time for that!

As a result, I no longer work out with personal trainer once a week.  Instead I work out with 2-4 personal trainers multiple times a week!  It’s a bootcamp style gym, and they also do crossfit.  It’s pretty much group personal training, and even though you're not alone, you get a ton of personal attention.  Every day you come in, there’s a different plan to work specific muscle groups so it involves no thinking on my part.  I just do what I’m told and get a killer workout!  I have never sweat so much in my life (check out the sweaty selfies sprinkle in this post.... I look like that EVERYTIME I leave!)

The team atmosphere is absolutely amazing.  The other bootcampers are so encouraging. (<--Look at them go!)  We laugh, give each other sweaty hugs and high fives, cheer each other on, motivate each other, challenge each other to complete another rep, and it’s just great to know that you’re not alone.  It doesn’t just suck for you, it’s hard for other people too, and together we keep pushing and sweating.  We even cry!  Everyone has a different story, we all have different struggles and weaknesses, and we are all there for each other when there’s a challenge or obstacle to overcome. 

Sweat game is strong.

Also, they have an entire nutrition plan for members based on what YOU want to accomplish, or where you’re at in your journey.  There’s always an open dialogue going on in class about food, and nutrition, and macros, and cheat days, over eating and /or eating ENOUGH, etc.  The trainers answer questions, offer suggestions, sit down with you if you’ve hit a plateau, go over your food diary with you to see how they can help you, and they’ve all made it their personal goal to help you reach your goals.

I’m excited to share more with you as I continue to my weightloss journey, especially since I’m so PSYCHED to be at this new gym.  So far, since 7/13 I’ve lost 10 pounds, officially. 7 of that in my first week, 3 my second.  I’ll let you know what my third week progress is on Friday.  My weigh-ins are Saturday mornings, so I’ll be back to check in, share my progress/struggles and hold myself accountable.

July 13th, 2015.  Day 1

Here is a picture after my very first workout at Real Results.  Hopefully you'll see a difference in the next picture I post!

The Harris-Benedict Formula

Here is the formula from my Personal Training Handbook they gave me at LA Fitness to find your Daily Maintenance Calories.  This is called "The Harris-Benedict Formula."

Men and Women have different formulas, as they should, and I'll list them both below.
It seems complicated, and it might take a few minutes, but this is an awesome tool.  Hang in there for the 10 steps.

WOMEN:

Step 1:  Multiply your weight        (LBS) ______           X  4.36 =  ______

Step 2:  Multiply your Height        (IN) ______             X  4.32 =  ______

Step 3: Multiply your Age              (YRS) ______           X  4.70 =  ______

Step 4: Step 1 + Step 2 –Step 3                                               Total    =  ______

Step 5: Add 655 to total you got in Step 4.                                        =  ______

Now look at the Exercise Activity Section and select each of the exercise activities you engage in.  In the blank next to each activity, pencil in the average number of hours you spend each day on this particular activity.  Take into account your days off.  If your activity isn’t on the list, select an activity with similar stresses.

Step 6: Multiply your Activity level # by the Sum in Step 5.  (See Activity Chart Below)

                                       (Step 5 Sum) ______  X  (Activity Level)  ______ =  ______.

Step 7: Multiply the Calorie burning rate times total number hours.  Write this figure in the column labeled: Calories/Hours.

Step 8: Total the Figures in the Calorie X Hours column and enter this figure on the total blank. 

Step 9: Multiply:         (Step 8)  ______  X  (Your Body weight)  ______ = ______.

Step 10: Add this figure to the answer from step 6… This is the total number of Calories you need to maintain your current body weight.  If you want to lose weight, then subtract 500 Calories from this number.

                              (Step 9)  ____ +  (Step 6) ____ = ____ -500 calories = ____ (Weight loss).

MEN:

Step 1:  Multiply your weight        (LBS) ______            X  6.23 =  ______

Step 2:  Multiply your Height        (IN) ______              X  12.7  =  ______

Step 3: Multiply your Age              (YRS) ______            X  6.8   =  ______

Step 4: Step 1 + Step 2 –Step 3                                                Total    =  ______

Step 5: Add 66 to total you got in step 4.                                           =  ______

Now look at the Exercise Activity Section and select each of the exercise activities you engage in.  In the blank next to each activity, pencil in the average number of hours you spend each day on this particular activity.  Take into account your days off.  If your activity isn’t on the list, select an activity with similar stresses.

Step 6: Multiply your Activity level # by the Sum in Step 5.  (See Activity Chart Below)
                                          (Step 5 Sum) ______  X  (Activity Level)  ______ =  ______.

Step 7: Multiply the Calorie burning rate times total number hours.  Write this figure in the column labeled: Calories/Hours.

Step 8: Total the Figures in the Calorie X Hours column and enter this figure on the total blank. 

Step 9: Multiply:        (  Step 8)  ______  X  (Your Body weight)  ______ = ______.

Step 10: Add this figure to the answer from step 6… This is the total number of Calories you need to maintain your current body weight.  If you want to lose weight, then subtract 500 Calories from this number.

                              (Step 9)  ____ +  (Step 6) ____ = ____ -500 calories = ____ (Weight loss).

                        

Diet Bet

Are you competitive?

Do you find you're more successful when you put a wager on your goals?

I do!  I've found two apps/challenges that allow you to wager on your diet success.

Pact:

I'm currently using "Pact".  Your pact can be whatever you want.  For example, I've made a pact that I'll work out 3 times a week and eat 5 servings of veggies/fruit a week.  It's easy.  I just check in at the gym or use the motion detector for a home work out of 30 minutes or more, and take pictures of the veggies/fruit on my plate.  At the end of the week I get an email saying how much I earned during the week.  I can't remember how much I wager, I think it's $5 for every work out missed or veggie not eaten, but I don't ever pay because I've always made it.  I have earned anywhere from $.90 a week to $1.87.  Not huge, but I sure as heck don't want to pay!!  The money that you earn depends on how many other people didn't fulfill their pact.  The app also syncs with other apps and activity trackers, so if you go for a walk that's longer than 30 minutes and at least a mile and a half, it counts!  

DietBet:

Diet bet allows you to make a bet with the online community and get a pay out if you reach your goal.  You can join all kinds of different "games" but there are two main types.  You can bet that you'll lose 4% of your body weight in 28 days or 10% in 6 months.  The challenge I might join is the 4% loss in 28 days game.  You can Sign up at dietbet.com, weigh in, snap a picture, done.  I might even do the 6 month one for 10% loss.  A facebook friend posted that she won $50 off of her most recent weight loss.  NICE!  I'm considering trying it.  I know I'm going to be successful, why not reap rewards while staying accountable?  My first thought was "what if people cheat?" but reading more into it, it looks like they do their due diligence to prevent that from happening, and they really screen "unusual" weightloss activity.  

A friendly wager bet with friends is also fun.  You have a support system AND friendly competition!  Have you ever been part of a weight loss competition?  What was the wager/bet involved?

wooooooo!!!!!! and poop.

Well, It's been a week and I'm down 4.4 lbs!  

Woo whoo!!

<Happy Dance>

Uh huh.... oh yeah.... shake my booty.... sprinkler.... shopping cart.... Do a little dance, make a little love, get down tonight. Get down tonight!

I don't feel much different except for one thing....

**Warning: Over share ahead**  

If you don't like poop stop reading here.

Seriously, I warned you.....

**Over share coming up now!**

....I poop much more regularly and easily!  It's quite pleasant!  I feel celebratory every day and want to sing songs about pooping!

I once wrote an entire multi-movement musical piece about bowel movements for my Final Composition project as a music major in college.  Man, I wish I had a recording to share with you... I have to dig it out somewhere.  It was genius.  3 movements: the rumbles, the runs, and the relief.  I had real live performers perform it even!  My composition teacher thought it was great and he chuckled but then offered some very helpful, constructive suggestions to make this a true work of art.  The instrumentation was awesome.  My friend Adam helped me experiment with cool percussion instruments (like a water gong!) to create the sounds of a gurgling stomach and it sounded awesome!  He's a big time college professor now, so he knows his stuff!  Anyway, a while later I used a small excerpt from this piece for a music lit assignment and my lit professor was NOT amused.  She made me re-do the assignment, proceeded to give me another bad grade, and I had to go to her office and apologize.  I mean this was 20th century music.  We were talking about some crazy, weird things people used to create musical pieces.  I thought it was a good fit!  Oh well.  Some people find poop very offensive, some people delight in it.  Lesson learned.  

This young girl is a straight up poop prodigy.  She's going to go far in life.  I've made up a few songs in my head about pooping to this very same tune, but nothing comes close to this girl's lyrical genius.  She's a real gas.  She's disgusting and brilliant.  This song is retched and glorious at the same time.  Ladies and Gentlemen, I present to you "Let me Poop" by little Miss Emily.  Belt it, girl!  

If you're offended by my poop post, I'm sorry.  We can't be friends.  If you love poop, feel free to send me your poop stories, this is a safe zone.  I'm actually surprised it took me over a full week to do a post consisting mostly of poop.  

<Pat on the back, Tami>

Go forth and prosper,

I wish you all good pooping,

 XOXO toot toot,

Tami

2015: Here I come

I'm making 2015 my B#%tch.

So I mentioned in my first blog post that darnit, I'm going to make 2015 my B-word.  It will bow down to me.  It will wonder what smacked it in the face, knocked it out cold, and put it on a shelf with creepy porcelain dolls with dead eyes.  I have no idea where that came from.  ack hem... moving on...

This is what I'm going to do in 2015, for realz, yo:

1.)  Track.  On the first of every month I'm going to take a picture of myself, track my weight progress, take measurements, and ya know, just monitor my progress.  I can't always see my progress and for me the number on the scale doesn't register anything with me.  Weight can fluctuate from day to day.  I could be wearing a soaking wet parka with many pockets filled with coins and rocks, or feeling extra light because I just finished a beet experiment and I'm empty inside.  (Don't ask.)  Anyway, I'd like to be able to see in pictures and measurements how I'm progressing.  I want something concrete so I can see that I'm making strides to being healthier and more fit.

2.)  Exercise.  Woof.  I have this cool Withings Pulse O2 that I'm really loving even though it tells me every day that I don't move enough.  Darnit.  I sit at a desk all day long and I might possibly turn into a big butted lady but not the nice Beyonce kind of butt. The People of Walmart kind of butt.  You know the type, but just in case....

Yeah, sorry for that.

Here's a picture of a cute puppy to flush that image out of your mind.....

He's cute, but don't let him fool you.  He's the devil.  More on him in later blog posts....

OK, Where was I?  Oh yeah, Exercise.  Ugh.  I'm gonna do it.  I'm gonna get organized about it so I don't just wander around the gym looking busy too, like some dudes.  I have this awesome book, New Rules of Weightlifting for Women.  It is awesome.  I'm going to start there.  I've followed the program before and had a lot of success and then stopped for no good reason.  That was dumb.  I find that going into the gym with a workout plan helps me.  I usually have limited time so I like to plan out my exercises so I can go through them bing, bang, batta-boom.  I like to do a leg exercise and instead of resting on the bench and taking up space like some people, (yeah I'm talking to you ya stupid gym lug!) I do an arm exercise right away.  Maybe that's wrong, I dunno, but the minute I could spend resting in between reps I feel like it's better that I'm keeping my heart rate up and working a different body part.  Then I go back and do it all over again and get in my reps.  I'm a multi-tasker.  Maybe at the end of this I'll see a bicep muscle protrude.  Now I'm getting crazy.

I also want to try the Catching Fire 30 day challenge from the people at Body Rock.  They have a lot of good stuff on their website and facebook page.  These are 12 minute workouts that kick your bootay and use little to no workout equipment.  Each HIIT workout is on youtube.  Check 'em out.  I have them pinned on my pinterest board for easy access.  Don't worry.  They include rest days.  Phew.  

3.)  Eat good schtuff.   This does not mean I'm going to follow a fad diet or do anything earth shattering.  No atkins, or juicing cleanse or skinny pills. You know, just make better food choices.   More Rabbit food, less flamin' hot cheetos.  More lean meats, less fried cheese curds.  More whole grains, less Krispy Kremes.  More Jolly Green Giant, less Ronald McDonald.  I'll be saying in my head "I can have a WHOLE giant plate of these yummy roasted vegetables and be stuffed to the brim OR a snickers bar and be starving 2 minutes later.  And hopefully 99.999% of the time I'll NOT choose the snickers.  Will I have a burger every now and then?  Of course.  But will I go to Kuma's Corner Monday, Wednesday, Saturday and every other Sunday?  No.  It'll be hard though.  Have you ever been?  It's delicious.  

4.)  Drink Mas Aqua.  I've heard about people who carry a gallon of water around with them and aim to drink a gallon a day.  That's 128 oz or 4 Nalgene bottles.  Here's one article I read about it.  The health benefits are incredible.  I want in.  Besides a big bottom, sitting at a desk all day also affects how much water I drink.  I NEVER get up to fill my bottle of water.  No Bueno.  The Diary of a Fit mommy Blog offers "One simple trick to drink more H20".  Easy enough.  I would just have to do that 4 times throughout the day with my 32 oz Nalgene bottle.  Hers is pictured below.  I could just space mine out twice as much... 

I can't tell a lie, this might be what mine ends up looking like.

I think that's a great place to start.  On January 1 I will be posting my beginning pictures and thoughts.  Here goes nuthin!!  Bring it, 2015!