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Fitness Fitness and Health Weightloss Journey Workout Wednesday

Pound it!

Pound Fitness

The last few weeks have been an adventure in fitness. I have been trying out some cool classes like Insanity, Kangoo, themed runs, and Pound! Have you ever Pounded or also known as Rip Stix? It’s  interesting class it’s full cardio movement and drumming class.  You use weighted drumsticks and concentrate on different areas as you drum to the beat.  Keeping up with the rhythm and drumming almost distracts you from the pain in your quads from the 50 consecutive body weight squats you just completed in 1 minute.  I would describe Pound as a cardio workout that combines Pilates, isometric poses and plyometrics.  I attended a class at The Riverton Health and Fitness Center. The class I took was 30 minutes, and it was all I needed to do.

PoundFitness

Wasn’t what I expected

I was invited from a High School Cheerleading buddy who we have reconnected through a Facebook Accountability group. It was fun to reconnect and try out a new workout. I have to admit I did not research the class, but I knew that it involved drumsticks. The instructor was great. She was full of energy, loud, funny everything you need when you are crunching for your life. As I have been trying out various classes, I find the instructor is vital to a good class. I worked out areas that I least expected. The music was great too. I thought from the description that it was going to be a Rock music, but it was a good mix of Top 40 music all with heavy bass lines. It was intense too! I thought it would be a challenge but in each 2-4 minute song you probably did over 1,000 reps in a particular area. All the while continually working out your arms from Pounding the drumsticks, on the ground, over your head, drum rolling across the floor.

Was it a workout?

We worked our legs, abs, and backs and the next day I felt it in muscles I hadn’t worked before. Especially in my abs. All the different combinations mostly included isolating and stabilized your core in the movements. Some of the combinations took mental concentration too. Your arms are going one way, your legs the other and pounding all in between. I think this was intentionally, so you couldn’t focused on your hamstrings or external obliques screaming, “PLEASE STOP!”

Pound Fitness.

Worth a try?

I left POUND pumped, (yes pun intended) I love music and drumming to the music while working out was a fun energy release. I would like to try an hour long Pound class because although I was winded at the end of 30 minutes. I would like to challenge myself and see I could go for longer and how that would feel. If you have a local gym in your area that does Pound, it would be worth it to try out this new workout!

Have you ever Pound before? Heard of it?

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Fitness Fitness and Health Workout Wednesday

I’m Back-Running in the Super Run Philadelphia

TheSuperRunWorkoutWednesday

I DID IT! I also had a blast doing it. I ran my first 5k in 9 months. I used to run 5ks on a regular basis about three years ago but after having my last daughter and life running took a back seat.  I miss it so much; I didn’t realize until I barely trained for this 5k.  I have to admit I did not train well, but I liked to think that my weekly HIIT and Tabata gave me the endurance I needed to run the race mostly.  I did stop twice to walk but picked back up very quickly and surprised myself with an almost 39 minute 5k.  Now, I will admit it was my worst time so far but having ran a 1 mile twice before and did almost zero cardio in over 11 months I think I did awesome and even if I didn’t the experience was great.

The Super Run

The Real Results of a 5k

The Super Run is a 5k run for charity where you get to dress up like Super Heroes and run through the Philadelphia Navy Yard.  My family came, and it was a great inspiration for young and old.  This race was the first that my husband attended, and I have done at least 8 or 9, he isn’t a long distance runner, but he said the atmosphere was motivating. My 12-year-old daughter who was supposed to run with me but then once she realized it was over 3 miles bailed on me now wants to run a 5k with me.  The memories that are going to create is worth it alone, and my little ones had a blast bouncing in the bounce house.

The SuperRun

The Playlist

All week I had meant to create a playlist for the run.  I have to have music when I run long distance, and I just go into the mental head space you need to accomplish feats you don’t usually accomplish.  I bought new headphones because I don’t know about you but we have about 5 or 6 pairs of headphones and only one side works on all.  Got me a new armband for my phone I was ready, but I had forgotten to make a playlist.  Music is critical for running. I knew it was going to take me at least 40 minutes that was my goal, hindsight I was just shy of my goal, Godcidental? I think not. The morning of the race I got up early like I always do, did my devotional, got two divas and myself ready for the 5k run. Made breakfast for the crew and jumped in the car to be there ready to run and on time.  As soon as I got over the bridge heading into Philadelphia, I realized my one to-do that I had put off all week did not get done.  So, I pieced together what I later found out was the most motivating inspirational playlist I’ve ever created.  No need to skip a song or anything every time I need something to pick me up to keep my pace, tell me that I was strong and I could do it or just glorify God for getting to my place it played as if I had planned it out just perfectly.  My haphazardness worked in my favor.

Romans 8:28 And we know that in all things God works for the good of those who love him, who have been called according to his purpose.

The.SuperRun

The Experience

I know I already told you that we got to dress up like Super Heroes and run through the streets but did I tell you that we got a cape too! That was great feeling the cape wisping at your back as you struggled (I struggled to get to the 2-mile mark) and like everything that I do God was real with me. I prayed the morning of the race and right before it started, asking God to give me the endurance, strength and determination to finish strong and of course, he did even better. I hit the 2-mile mark, and I thought I can just stop for a minute I was listening to my “Gangsta” Christian Rap music and the song, my new motivation song started blasting in my ears “Be Relentless,” By Vicktory & R4. Now just listening to the words motivated me to slow my pace but keep moving forward. I knew I had to get just a little bit further, and I would get there and become relentless and push a little bit further. I think that is another thing I miss about running pushing yourself past the limit you set for yourself. I ran differently than I every have I ran with God. When I felt out of breath, I prayed for inspiration, strength and endurance. I used to run as a form of meditation, this time, it was a kind of devotion.

Finding God in the Moment

I am horrible at scripture memorization. I do not do well with memorizing words, numbers I am great, words, quotes, scripture not so much but I can remember the passage very well and then read it. During my run two verse came to mind exactly right one I have been trying to memorize since the beginning of the year. It is my Bible verse for the year and every time I thought I could do no more it popped in my head encouraging me to focus on the task ahead and God,

Proverbs 4:25-27 

25 Look straight ahead,
    and fix your eyes on what lies before you.
26 Mark out a straight path for your feet;
    stay on the safe path.
27 Don’t get sidetracked;
    keep your feet from following evil.

TheSuper Run.

As my feet pound and my heart race this verse kept repeating itself in my head.  I wasn’t willing to give up as quickly as I thought with God being on my cheer wagon pushing me and cheering me on.  Another verse came up at the end of the race.  I had a strong finish I sprinted faster and harder than I have ever sprinted, I just wanted it to be over and the fastest way to get there were my feet, so I booked it.  When I passed the finish line I didn’t know if I was going to puke or pee (I know too much info but its the truth).  When I caught my breath, and my daughter came running towards me to congratulate me and clear as day I heard:

Isaiah 40:31 But they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.

I am not sure if that was a coincidence since I had looked it up early in my devotion that morning or Godcidence because I did feel like I was going to faint but it’s exactly what I needed and a memorable way to finish the race. Until this year, I have never used my faith to help me with my workout, but I have found lots of different instances where I felt connected to God through working out, fitness and achieving goals. Someone asked me recently if I think that faith could be a part of fitness, and I believe that they are not only connected they are now inseparable for me.

Have you ever pushed yourself past the limit? What helped you motivate yourself?

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Fitness and Health Workout Wednesday

Yep, it’s Insanity?

Workout WednesdayInsanity

Recently I decided to try an Insanity Class. I am sure that you have seen the infomercials. A high-intensity cardio workout that is supposed to get you results. Also, the name alone is something to either be very cautious of or curious. I chose curiously; now I am not a BeachBody representative or distributor. They did not pay me nor do I get any commission from this post but I am exploring different forms of exercise on my weight loss journey and having a lot of fun trying new things. I was invited by a friend of mine to try this class. I went for three reasons:

1) I’ve been in another plateau for the last few months. (So annoying)

2) I was curious I wanted to see why some people just love to put their body through an insane amount of cardio for 45 minutes. I do not like cardio, but I need it to boost my metabolism and get this stubborn weight off. So, why not make it fun too and have some fun with my friend.

3) It was free. Yep, the first class, was free so what did I have to lose other than a few calories.

Before Insanity
So, I did it. I went, and it was, insane! (Yep pun intended) We started off with a warmup and instantly my body went into sweat mode. Not sure if the heat was up but those short 3-5 minutes which felt like 30-50 got me revved up. Then we would do five different moves that worked different areas for three sets. For example, one set would be five plyometric moves that we do for 30 seconds each; take a break for about 1 minute then another two lays down the same. At the end of the third set, we do something called a “power move,” which was some crazy hard (at least for me) move that we do for a minute. Take another break and then move onto something like Agility moves, or Strength, Core and Abs. These mini circuits lasted for about 45 minutes ending with a cool down and for me lots of praise thanking God that I didn’t throw up or pass out. Yes, you do the same thing repeatedly expecting different results. In this case, the result is a lot of huffing, puffing and sweat.

I’ve been working out for over ten months now, regularly and I’ve never felt so out of shape. It was challenging for me, and I burned 376 calories in my first class, which was a bummer because in my 20 minutes of strength training I usually burn about 355 calories. I felt like I put myself through a whole lot of work and even more sweat for nothing. Another thing about cardio is that it only burns calories while you’re doing it but Strength training continues for 24-48 hours after the 20-minute workout (at least for HIIT). Despite all of these downers, I would totally add this to my workout routine, why?

AfterInsanity

It was fun; I know that sounds sadistic, but it was. It was fun hanging out with other like-minded women and making crazy moves to some intense music and at the end being proud and thanking God that I made it through. Also, it switches things up for me. Strength training is great but despite what people say you need to do cardio to lean out and slim down. Why not, have fun while doing it. Working on plyometrics and agility is also a great well-rounded workout to add to strength training. Now, I don’t plan on becoming a cardio queen. I still prefer lifting heavy stuff, but I think I will continue to add some new cardio classes, moves to my weekly routine. Have you tried Insanity? Did you like it? Do you want to try?

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Fitness Fitness and Health Weightloss Journey

My Body on a Carb Cycle

disclosure

My Full Disclosure Policy

FaithFueledfRIDAY

Carb Cycling, some consider it a Diet Fad others consider it a weight loss secret and some see it for Body Builders and Bikini Competitors.  When I first heard of it I totally dismissed it because to take away my carbs seemed like cruel and unusual punishment.  After trying it I am considering adopting it as a new lifestyle change.  As you know I am apart of a workout program called Beyond Fit Life  with the workout and my own workout routines. I have been able to lose over 55 pounds in less than 10 months.  I even came to a point where I had plateaued which is when I incorporated my own workout routines and began to see progress again.  Then, I got to the point where I was starting to see results but I really wanted to make a huge difference and impact on my body. Around that time Carb Cycling was reintroduced to me. So, I tried it and the results that I found was nothing less than amazing but were they sustainable?

What is Carb Cycling?

A very basic definition of carb cycling is a meal/nutrition plan that is based on your carbohydrate intake.  It is usually used to prevent a fat loss plateau and maintain a functional metabolism. It is an addition to a workout or exercise program not an lieu of a workout performance.  What? Basically you alter how many carbs you eat from day to day. So, an example of a Carb Cycle meal plan may be:

Monday-No Carbs

Tuesday-Low Carbs

Wednesday-Low Carbs

Thursday-No Carbs

Friday-High Carbs

Saturday- Low Carbs

Sunday- No Carbs

It can be repeated for several weeks, the schedule varying from week to week.

So week 2:

Monday-Low Carb

Tuesday-Low Carb

Wednesday-No Carb

Thursday- No Carb

Friday-Low Carb

Saturday-High Carb

Sunday-No Carb

Is their a methodology to the No Carb, Low Carb, High Carb days. Some would say yes and others would say no.  I did variations every week to see if it produced greater results.  One week I would intentionally schedule my no carb days on a HIIT workout day and a Low Carb day on a Sprint day.  Did I see greater inches or weight loss than the week that I did No Carbs on Rest Days and Low Carb on Workout days.  I did but it was very little difference less than 2 inch loss or pound weight loss.  From my own experience I would say no the days do not matter. How your body feels is the most important thing and what you are eating to fuel your body optimally.

I encountered a “Certified Nutritionist,” (which after looking at her credentials she paid $200 for a online certification so that she could call herself a Certified Nutritionist.)  I was in a facebook group and she was telling us of the dangers of Carb Cycling. She claimed that Carb Cycling resulted in Ketonic Failure and Carb Cycling caused your body refuel on muscle.  She said it was very dangerous, did not have sustainable results and was basically “a dumb way to eat”.  Now, these were very serious accusations for someone who had minimal qualifications to diagnose anyone with any type of disease or disorder. I am currently studying and getting my certification for Fitness and Weight loss nutrition and a self proclaimed fitness and nutrition geek. I like to do research on most things that I come across. Whether it be the Bible, Workouts, or Food I am going to take more than someone’s opinion for face value. That’s just me! I had to breakdown some of her fancy scare tactics.

Ketosis– is a normal metabolic process that your bodies goes through when it has lower levels of glucose or carbohydrates to process.  When your body doesn’t have enough carbohydrates to burn energy it starts to burn fat.  Then, and only then if it does not have enough fat then it will start working on your lean muscle.  It is normal for your body to make keotones and to use them accordingly.  Ketosis, usually does not take place in the body until you have eaten less than 50 grams of Carbohydrates for 3 to 4 days.  Ketosis is also know to help\ you to feel less hungry and also helps you maintain muscles.  All of this is dependent on if you are “Normal” don’t suffer from diabetes, dehydrated or have high levels of lead in your system. Ketogenic and low carbs diets are also used to treat a number of disorders and diseases.  With that being said, I have found that Carb Cycling done correctly can be a great way to lose weight but is it sustainable?

What did I eat?

I was really anxious before my first week. I overthought my meal plan and didn’t think I could withstand from Carbohydrates.  I also was overwhelmed with the list of produce that was High in Carbohydrates. Say what? Yes, produce contains carbohydrates its not just bread and pasta.  Similar to when I did the Sugar Detox and found that sugar is in almost everything. So are carbs.  They are found naturally in fruits and vegetables, some veggies and fruits have more than others but when trying to get under 50 grams of carbs per day. Those carbs cannot be taken for granted.

 

Vegetables with Carbs

I ate a lot of food. I was eating about every 2 hours meals that included lots of produce and lots of protein.  I also drank the recommended gallon of water to stay hydrated.  On No Carb days I drank Branch Chain Amino Acids (BCAAs) twice a day instead of one time. I ate well and was full and felt amazing while Carb Cycling especially on No Carb days. I carb cycled for three weeks out of the month and I ate really well each day. I think if I wasn’t able to eat well then the diet wouldn’t have lasted very long.

Here are 7 Carb Cycle Meals Days. I didn’t include the snacks but they were usually a Protein Shake in the afternoon and the morning would be a carb free snack that had high fat, protein and produce. Some favorites were Lettuce Roll-ups with Turkey, Fresh Salsa and Avocado, Apples/Celery with Peanut Butter, Hard Boiled Eggs, just to name a few.  I was able to stay full and carb or lower carb free all day long.

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Did I get results?

I had few fears when I was starting. That I would be hungry, have cravings, feel awful. I thought that it would be like the Sugar Detox and have some withdrawal symptoms.  I was pleasantly surprised. I was able to maintain the entire 21 days with only a carrot slip up on the first week (I could have done worse). I was full all the time, I did not have cravings, I had energy and felt amazing on it. I had really great physical results too. I would say that sacrificing for 21 days brought me great results but I don’t feel like I had to sacrifice anything. I lost over 13 inches (I rarely get on the scale but I am sure that I lost some pounds too).

I would definitely recommend this to someone trying to reach a goal quickly for example a wedding. It could also be a lifestyle change but it takes a lot of planning and prepping. I would have continued through the following month but I needed a break from the planning and the prepping. That was a key factor to my success with this.  I plan on doing it again starting next week but the last few weeks I wasn’t able to prep and plan and after two days of trying to wing it I had to put it on hold for a week. Some people do better without carbs and I am finding that I am one of them. I prefer how I felt without carbs to how I feel with them and think that I will be making this lifestyle change for myself this could possibly be a sustainable lifestyle change. With a little of the 80/20 rule like with all things!

 

Have you heard of carb cycling? Tried it?

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christian mom Family Fitness Fitness and Health Weightloss Journey

Overweight Physically & Underweight Spiritually

weight loss

First posted 12/2/2015

Embarking on a weight loss journey

God did this so that they would seek him and perhaps reach out for him and find him, though He is not far from any one of us, Acts 17:27

Weight loss is a journey. What happens to you when you realized the reason you are overweight physically and underweight spiritually? You do something about it. About 4 months ago, I got fed up with my physical appearance and embarked on a weight loss journey.  The first month was easy mentally. I hired a virtual trainer, I was seeing results and was happy to find something that worked.  Then, the next month came and that beginning puppy love started to wear off.  I had more than being physically overweight to deal with; which is often the case when losing weight.  I had the easy part handled what, when, who and where to do it.  It was the why, that I need to work on.

What is my Why?

That’s when personal reflection came in.  If I was to lose the ideal weight and achieve the body I wanted. What would it be for? There comes a point in your life especially when you’re on a spiritual journey that you need more than just outward appearances to fulfill you.  What do you do, when you’re overweight physically and underweight spiritually?  You tear down walls and rebuild from the foundation.  I achieved this by figuring out my why?

why

 

To submit to such people and to everyone who joins in the work and labors at it. 1 Corinthians 16:11

There are the obvious, family and faith? I have 3 little girls that I have the responsibility of teaching how to be women and they are watching my every move. I want to teach them to honor their temple and be different in this world; Honoring and serving God.  I am also trying to be the best that I can be for my husband as God says to do.

Now devote your heart and soul to seeking the Lord your God. 1 Chronicles 22:19a

Underweight Spiritually

I needed to rebuild my foundation so, my second month I took time out daily to Honor My temple through prayer and challenge myself.  Every day, this prayer challenge created a relationship with God and His word when it pertained to my issues with, exercise, nutrition and faith.  It was an amazing opportunity that helped me clearly define my why? The Bible is the most detailed instruction manual for life.  When women look into God’s word they often go to Proverbs 31 description of a worthy women.  So, after 30 days of personal reflection I went to trusty old Proverbs 31 to see if my why aligned with “Women of Noble Character.”

She watches over the affairs of her household
    and does not eat the bread of idleness.
28 Her children arise and call her blessed;
    her husband also, and he praises her:
29 “Many women do noble things,
    but you surpass them all.”
30 Charm is deceptive, and beauty is fleeting;
    but a woman who fears the Lord is to be praised.
Proverbs 31:28-30

weightloss

 

3 Reasons: Why my weight loss is more than appearance

These verses encompass everything I care about.  My faith, my husband, and my children. Breaking these verses down gives me the definition I was looking for in my why, much like my workout plan and nutrition.

30 Charm is deceptive, and beauty is fleeting;
but a woman who fears the Lord is to be praised.
Proverbs 31:30

  1. My faith

I interpret this verse as: A loving admiration for God that includes obedience to God and the commands His word.”  As a Christian women that is something that I want to be synonymous with me.

her husband also, and he praises her:
29 “Many women do noble things,
but you surpass them all.”
Proverbs 31:28b-29

  1. My husband

Her husband also, and he praises her: “Many women do noble things, but you surpass them all.”

Her children arise and call her blessed;

Proverbs 31:28a

  1. My Children

My daughter’s ages right now are pivotal in their own right. I have an 11 year old, who is on the cusp of teenage years and womanhood.  A seven year old, who is starting to come into her own.  A 16 month old, who is discovering this world and picking up on social cues. All of them no matter what they’re age continues to look to me to shape their ideas and role as a woman in this world. I strive to teach them how to be a light for God and noble.

Tapping to my why gives me more than the motivation that I need to achieve my weight loss goal. It also gives me a satisfaction that is better than any adrenaline high and keeps me committed to my faith, husband and children.  Some days I may be tired, have nutritional blunders but at the beginning and end of each day. I am praising God for giving me a temple to honor and doing my best to do just that. How are you honoring your temple?

 

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