Run Forrest Run

There's nothing that brings a smile to my face faster than Tom Hanks in the movie Forrest Gump. I love the line:


Mama says they was magic shoes. They could take me anywhere.

My workouts this week at Velocity Sports Performance kinda made me feel like I was in Alabama with Forrest, running for my life! LOL

Well maybe not for my life, but for the love of shapely quads and bumms,  so run Monica run!
Thinking back to my conversations with Jodi from JodioJo & Co. when she took me on as her client in July. It went something like this:

"Give me your top 3 Goals" -Jodi

1.Small Bumm
2.Tight Bumm
3.Killer Shapely Legs

and the next thing out of Jodi's mouth; "Give me 18 months girl and we will reshape your butt and legs."

Really?? 18 months???  YES!

My Dream Team, Mad Max and Thunder Dome, needs some work.

As with any work in progress one must persist and be patient.  It all takes time but if you think about it, how long did it take for my whole lower half go south? Hmmm....thinking I enjoyed the good life without much effort for a long time, and as any woman can attest, time reeks havoc on even the best of assets.

So I do as I am told. I am no dummy, I know when experience talks and I listen.

1. Workout quickly, keep it less than 1 hour
2. Variety is imperative to keep the body in metabolic confusion
3. Confusion means adaptation by the body (psstt..adaptation is good)
4. Lift heavy and in singles (single leg, single arm) whenever possible
5. Get adequate rest and recovery or get out!
6. Mix in some off the wall fun workouts like sprints or pylo once a week
7. Cross train with functional movement
8. Incorporate yoga if possible.

If you want more of all this check out Jodi's blog's on Tight Bum & Legs or I Demand Tight Legs and Bum.
I am not nearly at 18 months yet but Jodi is encouraged, as I am.  I have dropped several pants sizes, toned up the bumm and legs, and working towards a maintenance program which is heavily weighted in good clean nutrition and lifting, sprinting, jumping my way to the best shape of my life.  One question:

Is this a mid life crisis?? Or is it as simple as the following:

Forrest Gump: That day, for no particular reason, I decided to go for a little run. So I ran to the end of the road. And when I got there, I thought maybe I'd run to the end of town. And when I got there, I thought maybe I'd just run across Greenbow County. And I figured, since I run this far, maybe I'd just run across the great state of Alabama. And that's what I did. I ran clear across Alabama. For no particular reason I just kept on going. I ran clear to the ocean. And when I got there, I figured, since I'd gone this far, I might as well turn around, just keep on going. When I got to another ocean, I figured, since I'd gone this far, I might as well just turn back, keep right on going.


I think so ;)


Be Well

It's The New Rear

Well it's official...new year resolutions are abounding!  Last night the adult fitness class at Velocity was full and there was barely room to breathe in the weight room tonight at Snap...not that I am complaining. I love to see everyone hard at it, getting back into shape.  Kinda like the flower children at church and I am not going to explain that other than to say be courteous, kind and patient with our annual visitors to the gym as they get back at it. My hope is that they make themselves at home and stay awhile.  Happiness in my world is movement based, I thank God everyday for my health.  Here's to a Happy New Rear baby!! Now get training :) Check out Get Moving for some ideas.

Be Well

Are You Willing to Own Up?

The Art of Journaling 

A while back I mentioned keeping a fitness / weight loss journal.  Today I wanted to dive a little deeper into the art of journaling and how it can help you on your journey to a fitter, more fab you.

What do we journal? Anything your heart desires, really. Your workouts, your emotions, your food, drink, and your sleep (aka rest).

If you are looking to take down your body fat % or make a change in your weight,  a well kept, brutally honest journal will help decipher what changes you need to make to meet your goals.  Without your journal, we are left with no idea of what needs to change. Are you willing to own up? Are you willing to jot it ALL down?

You eat healthy right? You work out 3 to 5 times a week. But you still find you are stuck in this place you don't want to be.  Insert your journal here.  Turning back page by page in your journal you may find you are working out too hard, not getting enough carbs and protein, and really not getting enough rest or sleep.  Hmmmmm....

Journals allow you to see just what you are up to, the little things we tend to forget about tomorrow. Journals don't forget! You write lists for the grocery store, so why not jot down your workouts and meals? Are you having a light bulb moment yet? 

We can start.  That is what our homework a week ago was....journal everything. Tracking honestly may be the only thing you need to change.  Some find if they have to write down everything they put into their mouth, they get serious and the weight starts to drop. Yeah!! Or some of us may find we track and we see 80% effort, by missing workouts, or eating stuff  "off" the plan. (More on the plan to come in a future post.) The journal shows us what we simply don't remember happening. Tip: As you enter brutally honest posts into your journal, simply put a big X by the items that are "off" plan.  This offers a great visual to easily see at a quick glance when you have missed.  The fewer X's in your journal, the tighter you are to the "plan".

My story:
Back in late 2008 I took a long hard look at myself.  What I saw was an athlete who got lazy. Motherhood hit and family obligations prohibited maintenance of my fit physique, one I'd had since childhood.  For two weeks I went to Everyday Health online and entered everything I ate.  What I learned quickly was that my diet was lacking good fuel and I was taking in processed junk.  I learned I didn't eat a lot of calories and that I didn't eat often enough. I worked out 3 to 5 times a week on the elliptical, working my way up to 60 minutes straight.  I was the endurance queen but I still fought softness all down my backside and legs. My upper arm circumference was growing and not in a good way, flabby and soft. The arm skin flaps that wave back at you when you wave to your friends. I used to joke about them.  I picked up a book on weight training for women and got off the elliptical. I started lifting weights and eating clean.  My metabolism skyrocketed again, with my growing muscle base and the good fuel I fed my body every 3 hours.  I hired trainers to help, and whaa-la! Here I am, stronger than I think I ever have been, and wearing skinny jeans in sizes I never dreamed I'd get into. 
I have since joined forces with Jodi at Modelper4mance to help me fine tune my physique with proper nutrient timing and workouts designed to build my muscle mass.  I continue to journal everyday, my workouts, my meals, my rest, my weight, my emotions.  I have learned to plan ahead a week with my meals and my cheat snacks, so those too don't take me off course. Staying on track also means giving a little. I allow myself one "fun" meal a week of my choice. As Jodi puts it, what I want right now! One other little rule I now follow is: If I have a bad day, or one of those days meant to celebrate, a special occasion, etc. That's OK, but never two days in a row. Or in other words, do not take the whole weekend off from your "plan".

If you struggle to get the results you want, journal. If you are short on time, journal.  If you are working hard but not seeing results, journal. Journal to see all that you are forgetting.

Be Well