Season Shape Up!

Week one

2012-01-20T13:43:00.001-05:00

Down 6lbs!

With smart choices, eating more fruits, and cooking smarter while tracking points!

Favorite recipe so far: Chicken Cordon Bleu, by Hungry Girl.

If you want recipes, let me know!

A New Year, A New Start

2012-01-15T23:03:00.001-05:00

While Rebecca may have finished her goals, I am just beginning mine.

Let's do this together!

Closing Time

2010-05-14T15:59:00.002-04:00

Whoa has the time flown! At the end of the journey, it's time for a little reflecting. I've gotten down to a weight I don't think I have been since middle school or early high school. I've lost 5% body fat and a ton of inches and I'm planning on losing more with my new love of running. One of the greatest things that has come out of this experience is the empowerment that comes with accomplishing a task that seems so overwhelming and impossible at first. I've adopted a new lifestyle that includes eating for a purpose and regularly exercising to feel good and see what my body is capable of. My body isn't exactly where I want it to be yet, but I feel good in knowing that I can get it there. The greatest thing to come out of this experience for me is the sense of accomplishment. As cliche and as cheesy as this may sound, this is truly not the end, but the beginning. I welcome new challenges that may come along, I will continue on this healthy lifestyle, and I am grateful to have had this experience and especially to have shared it with Rebecca.

Trainers

2010-05-09T20:14:00.001-04:00

Here is a pic of (L-R) Marc, Me and Akil at an event last night at W Buckhead.
Had my last official training session with Marc this morning, and I'm working on the "after" article now-amazing how months have flown by!

Snacktime!

2010-04-12T22:13:00.005-04:00

If I'm thinking in money terms, and viewing calories as only having so many a day to use wisely, I think I may have found the perfect snack: roasted soy nuts.
They're not supremely delicious, let me be honest. If you close your eyes and think really hard they sort of taste like corn nuts-but look at it this way: a one ounce serving has:

150 calories
5 grams fiber
11 grams protein

Learn to love what is good for you, right? I got 8oz at Publix for $2. If I'm talking about actual money, that works out to a 25 cent snack.

Good Investment Strategies

2010-04-12T21:35:00.008-04:00

I don't remember where, but I read once to think of calories in terms of money: you're allotted a certain number a day, and anything over is like using a credit card. Credit cards build interest-so if we're referring to food, the "interest" you pay equates to extra workouts to make up for it.
A couple weeks ago, I hit a place where I thought, "You know what? I look ok." I felt ok, like I looked fine, and then it was hard to get motivated. I didn't eat crazy, thus putting myself in the "hole," but I did get lazy about working out. Which is even more ridiculous because I really like working out for the most part, and always feel amazing afterwards. This is exactly what I told myself I wouldn't do; I said I wouldn't get to a point where I stopped trying because I'd almost met my goals- that this was about a lifestyle.
Then I decided to go bathing suit shopping. Need motivation to work out? Spend five minutes almost naked in the Target dressing room. I'm ok with my stomach in normal clothes, but not a bikini. I bought it anyway, because I am stubborn and I WILL look good in that freaking thing if it means I have to tack it to my refrigerator.
Keri and I have five weeks till we are finished with Marc and Akil, and we take our "after" photos for the Summer issue of Atlanta Social Season. Five weeks! It's crunch time, literally.

Fake It Till You Make It

2010-04-03T15:30:00.007-04:00

Once I set my mind to losing 30 pounds, and knew it was really happening, I wanted results immediately. The last few months have felt like I'm five years old and enduring the longest Christmas Eve EVER.
So in the meantime, I've had to find temporary ways to look my best and feel good, while waiting as patiently as possible for the real results. Like many women, I've looked into Shapewear-unseen undergarments to slim, firm and tone.
Shapewear has been on the market for some time now, but I am very impressed by Slimpressions. It was featured on What Not To Wear, and being the Stacy London fan that I am I paid attention. The line solves the problems associated with other brands of Shapewear- have you ever been wearing a tummy smoother and gone out dancing, only to have it shift unexpectedly and produce a muffin top that would make Panera jealous?
They also have inventive cuts-"The Haves" shaper for the upper body also smooths down the bustline, while the "Have Nots" shaper (pictured above) is cut outside the bustline, so it smooths everything but. Cute names, right? Have you ever tried one of those top shapers that makes you look like a pancake? Not a good look :)
So while I don't think there is ANY substitute for working hard and making your body the best it can be, I also know it takes time to get there, and that there are certain areas I and many women may always have problems with, so it's good to know about Slimpressions to bide time and perfect what hard work can't.

Contact!

2010-04-03T15:11:00.004-04:00

I know people are having trouble posting comments to the blog-so if you have any questions, comments or just want to say hi, feel free to shoot me an email! I would love to hear from you with any feedback.
Also, if you have questions for the trainers, or about anything we've mentioned on the blog, send me a message and we'll do a Q&A post soon.

rebecca@seasonmagazine.com

:)

Out with the old, in with....Ty-Ku?

2010-04-03T14:37:00.004-04:00

This healthy lifestyle journey has been more about making different choices than about cutting things out entirely-except when it comes to alcohol. Keri and I have both been instructed to not drink, which is positively evil as far as I’m concerned. Though you are talking of course to the girl who took off of work for the Braves opener on Monday for 4+ hours of tailgating. With no beer or hotdogs allowed. Godspeed, Rebecca Crosby.
Anyway, we can’t drink now but once we’re in maintenance mode in 6 weeks we can slowly incorporate healthier alcohol choices (in small amounts!) back into our lifestyle. Obviously, not drinking at all would be the best choice, but that's not gonna happen :)
The problem is, I don’t really know what a healthy alcohol choice is-in fact I’ve often thought of “healthy alcohol” as an oxymoron. I’m a Tanquerey & Tonic, pints of Guinness kind of person. But if I’ve revamped everything from my idea of a workout to my idea of dinner, my view of a drink needs a facelift too.
You can probably imagine my shock when I tried a healthier alcohol I actually like. The line is called Ty-Ku, and their signature liqueur is awesome! It’s made with honeydew and ginseng, and has no preservatives or added sugars. It's actually really refreshing, and I don't miss the sugar. It's just sweet enough thanks to the honeydew.
I had it a couple ways-in a mock margarita with Ty-Ku replacing the triple sec and sour mix, and also as the base for a cosmo-both were awesome and I didn’t feel deprived! Even better, there are several recipes that end up being 100 calories or less-not like my T&T’s. It’s being served at Genki, Rathbun’s, Twist, Aja, and several other restaurants around town, as well as Greene's liquor stores, so check it out if you see it.
Who knows, maybe this will become synonymous with baseball season from now on! Could Ty-Ku and Iced Tea be my new T&T? Hmm....

New to this

2010-04-02T20:17:00.002-04:00

Me blogging...who knew? I'm the guy responsible for cracking the whip at Keri. Well to be fair I don't have to do much "cracking". Keri is a hard worker and she has serious internal motivation. I can't convey how much that means to a personal trainer, especially someone like myself who has been training for a decade. You appreciate a client who wants it more than you do. It fires you up as a trainer. Anywho back to Keri or "K" as I call her, I am really excited about her progress so far. Her body fat has come down significantly and her muscle tone is starting to show. Her athletic background has a lot to do with that. (Side note: ladies if you played sports or engaged in some form of structured physical activity in high school or college, this helps your body respond a lot faster than you think when you are trying to lose weight) I feel like she is going to see even more results since she started doing her "two-a-days". (Who says ladies can't "go hard") Stay tuned!

Weigh-in- 2 months left!

2010-03-21T17:53:00.003-04:00

I weighed in today and lost 3% body fat! I'm still a ways from my body fat percentage goal, but I've lost a total of 26 pounds :)

Zombies hate fast food

2010-03-19T14:20:00.006-04:00

A couple years ago my friend Shawn saw a french fry under the passenger seat of my car.
"How long has that been there?"
"I dunno."
"Well, it looks like a McDonald's fry. When's the last time you ate at McDonalds?"
"I dunno, 6 months, maybe longer."
"Don't you think it's weird that it looks the exact same as it did when you dropped it?"

I've never really forgotten this conversation. Why DIDN'T the food decompose at all? And what is it doing in my body when I eat it? Scary thought.
I thought of that today when I saw this post on theConsumerist- a woman left a Happy Meal sitting out for a YEAR. The results are a little shocking. Check it out.

First to come, last to leave

2010-03-17T20:56:00.003-04:00

Today was weigh-in. Since January I've lost 13 pounds, 7% body fat, and a whole bunch of inches! Just shy of the halfway mark I was hoping for, but I'll take it. My diet is pretty clean and I've actually learned to really like spin classes so that's good. One of these days I might actually start liking running sprints instead of feeling like I'm dying a slow death. During training I talked my dearest Akil about the layers of fat on my lower stomach that just don't seem to want to budge. My stomach was the first thing to come on due to all of the years of not so great eating habits and a bad sugar addiction, therefore it will be the last to leave. It's like the dude who comes to a party way too early and doesn't leave until he's kicked out after everybody else. My stomach is that guy. Party's over, time to leave.

Let's Get Physical!

2010-03-16T20:48:00.009-04:00

Yes, I DO plan on theming every blog entry around 80's songs.
Anywho,
I have 10 lbs to go to meet my goal. That's it! Totally do-able in two months. Well, I say that and watch me lose 9 and be really mad about it :)
I covered the side effects and benefits of the exercise in the last blog, now for the exercise itself:
I'm at a point with my body where I'm comfortable with my size, and now I want to tone up. Marc has continued to focus on the diet, since it is so important, and is now upping the workouts. I'm incorporating weights instead of just using resistance bands (I found cute purple ones! And of course I had to get a cart, because I wasn't about to lug 20 lbs of purple dumbbells around Wal-Mart, and the cart inevitably was the one with the stuck wheel, which announced my arrival to everyone from thirty feet away. All hail the Purple Dumbbell Princess! I guess it's funny that I bought girly exercise equipment because I'm definitely more Daria than Quinn.)
So yes, more weights, more cardio, more working out in general. I've been doing intervals on the treadmill at the gym and actually ran for three minutes straight last night! Been doing the Arc Trainer a lot also, and jumping rope. I agree with Keri's post- it's not for adults! But fortunately I am stubborn and refuse to let a simple 4th grade activity have the best of me, so I've gotten ok at it in the last couple weeks.
I'm doing more work on abs as well. I've ignored abs in the past because I never cared much about my stomach, but now I realize how important the strength of your core is to the rest of the body. I've also been doing crunches wrong-there are many ways to do different exercises, but for the results I want, my range of motion needs to be tiny, like about a five-inch total movement. It's so much harder than going all the way down and back up like in my ballet days.
And don't worry, my fabulous trainer has not forgotten about squat thrusts. In fact, I now have to JUMP. Yup. Jump, then go back down to a plank position. I've stopped cursing about it though :)
Michelle Obama arms, here I come!

Halfway!

2010-03-16T19:54:00.007-04:00

To quote the great Jon Bon Jovi: "whoa-oh, we're halfway there!"
It's mid-March, two weeks till my 26th birthday, and two months till the end of our personal training.
When I began this program, my biggest fear was that I'd stop once the 4-month-period was over. I've never been an 'exercise' person, so I planned to get through the four months and stick with the diet so I didn't gain it all back. Exercise was nothing but a chore to be finished as soon as possible.
But I've realized something over the last two months: I have been completely out of touch with my body for much of my life.
This may get a little deep or over-analytical for a blog-just bear with me. I feel as if I've approached life as I did exercise. There's always been a goal to get to, so much that I've never learned to enjoy the present without hurriedly asking "what's next?" I certainly had fun in college, but it felt like one big prerequestite for life-and looking back, I wish I could shake that 20-year-old and tell her to enjoy the learning process and have some fun.
I began training the same way, viewing the goal of 30 pounds as some diploma I wanted to achieve. Because of that attitude I would rush my way through exercises, trying to get to the end-which has about the same long-term effect as cramming for a test.
Now, I've learned to go through each workout one at a time. To be in the moment, and not act eager to be done before I've even begun. I've learned to let it really burn towards the end of my reps, instead of turning away from the discomfort, or doing it halfway just to have it over with. The funny thing is, once I embraced the physical pain and difficulty, I began to really, really enjoy the exercising. I do extra some days, and I truly look forward to it. Most importantly, I feel "off" when I don't do it.
This attitude of being fully present in every moment has begun to transfer to my day-to-day life. Work, play, friendships, dating-I'm taking everything as it comes, not shying away from the pain, and getting through all my reps, so to speak. I guess the point of this ramble is that exercise really does connect your mind and body, and it's made me happier and more open to whatever life brings. And because of that, I'm no longer afraid that I'll quit come May.

Crap, I'm totally becoming one of those granola yoga people. C'est la vie, right? :)

Part One

2010-03-10T00:29:00.002-05:00

Read about Rebecca and Keri's journey in the newest issue of Atlanta Social Season. You can view the spread here.

You can see additional "before" photos as well as tips for your to begin your own diet and exercise routine right from home! No heavy equipment needed! Check it out!

We are so proud of both of you and cannot wait to show the readers the "reveal" in the summer issue! And viewers, you won't want to miss this either. These ladies are going to look hotter than ever!

Stabilize

2010-03-09T18:38:00.002-05:00

If I had a dollar for every time Akil tells me to "stabilize" during ab workouts, I would be a rich woman. Turns out ab exercises do not have to suck horribly. Like many things in my life, I tend to make them much harder than they need to be. By not breathing correctly, or not contracting my abs, or completely rushing an exercise, I don't always do all of the exercises right and may not get the results I want. Instead, if I just slow down, breathe, and focus on really using my body as I should, I will get the results I want and it won't be awful in the process. I'm glad I've had Akil to remind me of the importance of slowing down, concentrating, and stabilizing. It's so easy for us all to get caught up in the hustle and bustle of work, school, relationships, family, etc. that sometimes all we might need to hear and truly understand is as simple as "stabilize."

New Diet-Phase 2

2010-03-03T18:45:00.006-05:00

I got a change in my diet last week, so now it looks like:
-Egg whites and wheat bread
-Apple
-Grilled chicken salad, slice wheat bread, fruit if wanted
-Greek yogurt
-Fish with veggies or bean soup (of course, LOW sodium)
-Fish as snack, if wanted

Going from being a convenience person to making all my own food is a struggle, so I want to share a few shortcuts I've found to make it more bearable.
For breakfast, I use a microwave egg poacher I bought at Wal-Mart. (Nordicware brand.) It couldn't be easier-I buy egg whites in a carton, try not to think about how weird it is to pour egg whites out of what looks like a half-and-half container, pour them into the egg poacher, and microwave for a minute and a half. Voila!
I've also grabbed the George Foreman grill out of storage-it's kind of a pain to clean but you need almost no oil to cook, and the grill gives the chicken so much more flavor than baking it in the oven. That and some bagged lettuce, and lunch is done.
As far as bread, I find that Pepperidge Farm 15 Grain has the best numbers as far as whole grains, fiber, sugar and protein. I know because I must have looked neurotic at Publix inspecting every bread label, so let me save you the trouble :) Also, it's really good, like good-even-if-I-wasn't-on-a-diet-good.
Fage 0% Greek yogurt is also the best by numbers-super low calories, no fat, low sugar, and very high protein. I know I've sung the praises of Greek yogurt before but it's an instant energy boost and the texture and creaminess is pretty satisfying.
Several people have asked me the difference between Greek yogurt and traditional yogurt, so here's the lowdown-in the States, Greek yogurt means it is very sweaty, complete with body hair, gold jewelry and it's own restaurant. (Kidding- just making sure you're still reading, ha ha. PS I'm half Greek so I'm allowed to make that joke.)
Really, Greek yogurt most often refers to the straining process. It is strained as you would cheese, which makes it thicker, with a higher concentration of protein, and more tangy in flavor. It's definitely an acquired taste, especially if you're used to Dannon or Yoplait, both of which are loaded with sugar. I don't recommend starting with the plain flavor. Oikos is Stonyfield Farms' version of Greek yogurt, and the blueberry flavor is really good and a great place to start.
For dinner, I'm excited to incorporate soup back into my diet, since it's one of my favorite foods I've been missing a lot. Unfortunately, low-sodium bean soup is about as tasty as it sounds. I found one organic brand at Publix with literally no salt added. It's not terrible, and it's a great quick and easy change from fish on a busy night.
For veggies, Bird's Eye Steamfresh packs are SO quick and easy. I usually get broccoli, brussels sprouts or sugar snap peas. Put the frozen package in the microwave for around 5 minutes and you're done. Not even a plate to get dirty-and you know that's a priority as of late!

Fun size crack

2010-03-03T14:05:00.005-05:00

Cadbury mini-eggs are the death of me. Between the small, convenient bags for less than a dollar, crisp, delicious shells, and quality Cadbury chocolate, my willpower is constantly being tested. It's just wrong, Cadbury, making something that good. Must keep eye on the prize, must keep eye on the prize. Eh, one small bag a week won't hurt.

A Funky Bunch

2010-03-02T20:48:00.003-05:00

It's so sad but I've found my secret weapon to get me moving when I'm working out on my own: bad early 90s dance music. What's even sadder is that I spent far too long searching for Marky Mark's "Good Vibrations" on itunes. Having a not so hot day? Crank this up and feel it, feel it.

http://www.youtube.com/watch?v=bVL3b1wKZQU

Ha!

2010-02-26T13:14:00.001-05:00

In case you were wondering how to put on a sports bra...

Hmm

2010-02-24T16:40:00.002-05:00

According to this story, I should nix the training altogether.

I wanna be... your SLUDGEhammer!

2010-02-24T11:24:00.010-05:00

So you know how my dishwasher broke? I've been hand-washing everything which is such a pain that I put it off for far too long at a time. I had to have a talk with myself last night about how I'm about to be 26 years old and it is no longer ok to leave the dishes in the sink until you're ready to use them again, that you should wash them soon after use and then put them AWAY. In CABINETS.
In my defense, I've been pretty reliant on paper plates and plastic silverware so it's not like there was a ton of dirty stuff in the sink. So anyway, 9pm rolled around and I still needed to cook (since that's what I do now-no convenience foods! Bleh) so I changed clothes and geared up to Donna Reed some dishes.
In hindsight, I probably shouldn't have tried to use the disposal since my dishwasher recently overflowed. I should have remembered that the kitchen plumbing is all connected. But it was late, I was tired and there was some old fruit in my way, so I flipped the disposal switch. It's under the sink, and as I stood back up I got hit in the face with what I am now identifying as Lucifer's Vomit. The sink erupted, spewing this brown-green, foul sludge all over the ceiling, the walls, and, of course, me. It made me gag 100x more than the tuna ever did.
The only option at that point was laughter. I mean really, why wouldn't my disposal explode all over me and my kitchen at 9pm when I still have to prepare my lean protein for the week?

That being said, if my refrigerator decides it wants to be rebellious too I'm probably going to freak out, thinking the Brave Little Toaster was based on a true story.

FML

2010-02-19T19:05:00.003-05:00

You know what sucks about cooking ALL your own food?
When your dishwasher breaks during week 3 and you have to wash everything by hand.

No Holding Back

2010-02-19T18:56:00.004-05:00

I HATE SQUAT THRUSTS.
I think I've complained about them on the blog before, but it's this stupid exercise where you are standing, drop down to a push-up position, then come back up to standing. 20 times, 3 sets. It doesn't sound hard, and for some people like Keri it isn't, but for me that exercise is my nemesis. Possibly because I'm built with the arm strength of a Tyrannosaurus Rex.
Because the universe is cruel, not only am I pitiful and inept while doing squat thrusts, they also make me fart. Oh yeah. Huge farts on the come-up.
The first couple times it happened, I pretended it wasn't audible, even though it was just Marc, me and a muted basketball game in the gym. I think a solid measure of maturity is your reaction when people fart- and if this is true, Marc is the most mature person I know. He kept his poker face, until finally I collapsed with laughter and squealed "MARC! I'm FARTING! He-LLO!"
We laughed and he reassured me that everyone farts during training and not to worry about it-that you're moving around in unusual positions and eating lots of fruits and vegetables, so it's bound to happen. Then he told me the Falcons cheerleaders fart too, which of course made me feel better.
Sometimes it's five farts in a row, and it's kind of comical. But there's no way to stop it, because I'm trying to keep my core tight, not fall, breathe, AND cuss out Marc all at once, and when you're doing all that you can't prevent the gas.
Should I not be this honest on the blog? Haha.

A Small Victory

2010-02-19T17:18:00.002-05:00

Sometimes there is nothing better than a couple drinks and going out dancing with friends. Sometimes those couple drinks become a couple more. Recently, I went out with a large group of friends to a couple bars around town. As part of this diet plan I'm not allowed to drink any alcohol until March. Everyone was putting back some beers and cocktails while Rebecca and I sipped our non-alcoholic beverages. I went up to the bar at the first place to ask for a glass of orange juice. You would think I asked for her first born the way the bartender made such a fuss. "Orange juice?!?! Like, no vodka, nothing?" Me: "Yes, just plain ol' juice." Bartender: "Uhhh, ok...." (said with very confused, nasty look on face). It was funny to see a night out like this through my sober eyes, instead of beer goggles. I ended up having a great time and dancing like I normally would while sipping my water and OJ. I'd be lying if I said it was as exciting as some of the cocktail filled nights, but it was still definitely a lot of fun! Plus, I woke up feeling good and without having spent a dime (I put the juice on my friend's tab).

Jump Ropes are NOT for Adults

2010-02-19T17:08:00.003-05:00

Why did I ever think jump rope was fun as a kid?? I remember spending afternoons outside in my driveway jumping away singing little kid rhymes for hours. Well 19 years later, I'm doing the same exact thing. Akil has been stressing the importance of high intensity cardio workouts on my own. After my legs couldn't handle sprints, I am now forced to jump rope. Soooo not as easy as I remember as a kid. Maybe if I hadn't gone so cheap on the jump rope and instead of buying the $2 piece of rope that keeps getting tangled, sprung for the $6 athletic 3 in 1 jump rope, I wouldn't have been stopping every time I counted to about 25 or 30. Or maybe I'm just completely out of jumping rope shape. I only lasted a whopping 10 minutes. I will continue to jump rope as part of my intense cardio with the hope that it will get easier. All I know is jump rope was much more enjoyable and easier before puberty.

Mercury in retrograde

2010-02-16T19:27:00.012-05:00

The willpower I have for this diet has kind of surprised me. I'm a total foodie, one of my life dreams is to own a restaurant, and I show love through cooking. And here I am, day in and day out, doing what I'm supposed to: eating the plainest of plain food, no salt or fat or fun at all, just plain Greek yogurt, plain chicken, plain broccoli. I can deal with all of it with a smile on my face, because once a week I can eat whatever I want. And the results are worth it.
The only way to keep your health is to eat what you don't want, drink what you don't like, and do what you'd rather not. -Mark Twain
I'm drawing the line at "snacking" on tuna. I really tried the past month and a half. I ignored how strange it is to open a pouch of tuna at mid-morning snack time. Think of the protein! I ignored the pungent smell. Low calories! So healthy! I laughed it off when my coworkers' faces would contort into horror as they came near, asking "sick, what's that smell?" as they wiped the chocolate from their lips. They smelled like cake; I smelled like vacumn-packed, mercury-laden fish.
I dealt with it until today, when it literally made me gag. I think gagging is my breaking point. I feel like I gave it a solid shot and stayed positive, but as Keri would say, let's call a spade a spade: I feel like I'm eating freaking cat food. And I'm not a cat person.
Goodbye, tuna.

The Buyin-the Glitch in the Wardrobe

2010-02-14T09:48:00.004-05:00

Weigh-in #2 was anticlimactic today, as I only lost 2 lbs. But since I didn't work out at all last week, I guess I can't really complain-at least I didn't gain, right?
So now I am 14 lbs from my goal weight, and after I tried on the aforementioned "skinny skirt" it dawned on me that I didn't really know how any of my clothes fit. I wear scrubs to work, and then come home and change into sweatpants or leggings (sidenote about leggings-check this out haha.) Since it's been so cold, I generally have been living in the same two pairs of jeans that are now getting really baggy.
Yesterday I went through my entire winter wardrobe and realized, holy crap, none of my bottoms fit. Skirts, pants, nothing.
I know, I know. Whaaaa whaaa Rebecca, that must be SUCH a problem. It IS a great problem to have, and I feel like it's a tangible way to see my progress. But I guess it never dawned on me that, when your clothes are way too big, you have to go buy new ones. All new ones. Which is partially exciting, especially when we're referring to summer clothes, which I've NEVER gotten excited about. But-being that we're in between seasons, it's also a little off-putting because A. that gets expensive, (though good for me with a birthday in less than a month-I'll take ALL giftcards to clothing stores, everyone! haha) and B. what do I do in the meantime? Steve Urkel it, or schlup around in sweatpants till May?
I told Marc today and he told me not to buy anything new for a couple months. Hmm. Guess I'll be bringing back the velour tracksuit!

Whoohoo!

2010-02-13T09:57:00.001-05:00

My skinny skirt fits!

Mens sana in corpore sano

2010-02-13T09:40:00.004-05:00

I had a good talk with Marc last night, which was our first training session since my big hiccup of not working out this week because I was upset and bummed about life in general. He had some really good things to say, first being that I should always deal with whatever emotions I'm feeling, but also while taking care of me. I realized I didn't do that this week, and if I had kept up with working out it probably would have grounded me a little more or at least given me some sort of anchor.
It's so easy to forget goals when life gets in the way. It's also very easy to skate over emotions and not deal with it because I don't want to dwell or feel sorry for myself. I think I'm learning to find the balance of that. What does all of this have to do with a fitness blog? Everything. Fitness isn't physical; half of it is willpower, devotion and drive. And if this week is any testament to that statement, fitness can't happen if my mind isn't right. It's a lifetime goal I've set for myself, and even though my time with Marc will be over in May, I need to figure out how to keep it going for myself.

Rough Week

2010-02-10T20:56:00.003-05:00

Remember the children's book, Alexander and the Terrible, Horrible, No Good Very Bad Day? Where he gets the wrong shoes, and his brother gets the prize in the cereal box, and he's just devastated about these seemingly insignificant things that are a huge deal to him?
That's how I feel, but replace Alexander with Rebecca and Day with Week. I told myself at the beginning of this training regimen that I would commit to it no matter what.
Then, Friday I did a lunge incorrectly and pulled my quad so bad I couldn't do anything else on it. Saturday I could hardly run on the treadmill, and I didn't go to training at all on Sunday. I promised myself I'd do better this week, but then Monday came around-I had a terrible day at work, then got broken up with that night.
So today is Wednesday, and I haven't wanted to do anything workout related. Part of me says, I am learning habits for life, and sometimes my life will get overwhelming and I'll want to go three days without working out if I'm upset, and that's ok. The other part says, you committed to this, now suck it up and do it. All I can do is get up and start again tomorrow, and I will.
I guess the good thing is, I haven't eaten dinner the last three nights because I've had no appetite. Just kidding, I know that's not good but actually very bad. I've eaten fine during the day! Just-no appetite. Hopefully that'll come back tomorrow, along with the drive to work out. But I guess it's good, because in the past I'd just drown my sorrows in Ben & Jerry's Cinnamon Buns. Mmm actually that doesn't sound bad....
If the motivation doesn't hit tomorrow, I can call Marc, and he'll know just what to say to motivate me. Yet another plus of having a trainer.

Before Photos

2010-02-09T01:51:00.000-05:00

Here are some "before" images of Rebecca and Keri for you to check out. Be sure to view the latest before images and read the Season Shape Up! story in the Spring issue of Atlanta Social Season.

Sure? Unsure!

2010-02-01T22:26:00.003-05:00

Despite the many flaws in my body, my arms have always been my least favorite. I don't need to bore you with the details of why but let's just say I would never, ever be asked to model in a deodorant commercial.
The first time I met Marc, over what I now know to be my final casual glass of red wine, sigh, I told him how much I hate my arms and how we need to fix them, and he said it would be a total body process and that you can't really work on just one part of the body. I obliged. Begrudgingly.
Then today I got a little surprise. Don't get me wrong, it's a great feeling when jeans fit again, and my legs are looking kind of good, and my stomach is noticeably flatter. But my biggest shout of joy came today, when I answered the phone at work with my right hand and grazed across my upper arm with my left. I actually stopped in shock-it was a bicep!!! Not a huge one, nothing crazy, but a bicep nonetheless. One that I could feel when I barely flexed, that came up all on it's own.
This could be the summer of tank tops. AAHHHHH!!!!!

3rd week

2010-02-01T21:01:00.002-05:00

Haven't seen drastic results yet, but I'm definitely getting more muscle and toned up. I thought the first ten pounds would come off a little faster than they are, but I'm feeling more fit, stronger, and having better posture than I have in a long time. Something clicked in my head this past weekend and I truly feel ready to really commit to this new lifestyle. For me timing is everything. If I'm not completely ready to begin a new journey, I won't fully commit. I feel strong, ready, and excited to truly see what I am capable of over the next few weeks.

I don't think I've been as clear-headed and genuinely positive as I am now in a long time. It's amazing how some good cardio and strength training can turn my whole perspective around. Week 3 got me thinking that maybe when this training experience is all done, I'd like to be on the other end and help women and girls feel the amazing energy I am feeling by becoming a trainer myself.

I'm absolutely loving working out with Akil! It's never boring, the time flies, and we are laughing about something every session. I especially like that he has approached this as a lifestyle change, not just a temporary fix. I think that is key to getting healthy and staying healthy for the rest of my life.

2nd Week

2010-02-01T20:54:00.002-05:00

Remember that part I mentioned about not using any expletives towards Akil or the workouts? That all changed in the second week after starting flutter kicks. Ew. Flutter kicks. I HATE them. I think I will grow to love them, but right now, I HATE them. For those of you who are not familiar with the flutter kick, you lay on your back with your hands behind your lower back. You pull your shoulders off the ground and with your legs straight out, kick legs up one at a time. Thirty seconds of those without stopping definitely got me yelling. At one point, I stopped because I thought I couldn't do anymore, and Akil made me start over. This is exactly why I love him though, he's not cutting any corners in the workouts and that's exactly what I need. Turns out it's a lot easier if you just suck it up and finish the set versus having to start all over. Lesson learned.

Sticking to the diet is still a bit of a struggle for me, but I'll get there. I think I must have a sweet tooth the size of Texas. I am loving some salmon right now, which is a great source of protein and on the diet plan, so that's definitely a step in the right direction.

Keri's First Week

2010-02-01T20:36:00.003-05:00

Week One with Akil was a bit of a shock to the system. I have always been somewhat active with a background in sports and attending the occasional class at the Y or hitting the eliptical. I thought, "Hey, this can't be too bad. I can't be toooooo out of shape. Muscles don't completely go away, right?" Ha! Akil set our schedule for Tuesdays, Thursdays, and Fridays. That first Saturday I was so sore. I literally could not walk--I was leaning on my boyfriend while walking around the mall and complaining about needing a Rascal. Although I was very sore, I absolutely loved feeling muscles I didn't know I had. Ben-Gay quickly became a staple of mine. (Ben-Gay and talk of needing a Rascal...I'm 25, not 80, I promise.)

I have to be honest, sticking to the diet was not as easy for me as fully commiting to the exercises with Akil and giving him all I got. After 12 years in softball, 7 or so in basketball, and a two week stint in women's rugby, I like feeling strong. Eating healthy all the time, however, not so much. I basically ate lots of salads and grilled chicken, while giving in to the fierce chocolate cravings once and a while. I know he wants me to quit drinking Diet Coke, but that is so much easier said than done for me.

I didn't throw out any expletives towards Akil in the first week. Although I sometimes yelled and groaned in agony (usually provoked by ab exercises), didn't quite break that barrier with Akil. He taught me some tips such as the importance of going slow and concentrating during exercises and especially stabilizing (keeping abs tight). I also learned that I shouldn't be eating any sugars in the evening, even if it's fruit. Any sugar not used is stored, whether it be good sugars or not. Pretty useful advice, we'll see what the next week holds.

Weigh-in/Week 2

2010-01-30T14:34:00.003-05:00

So I had my official weigh-in today, after 2 weeks of training, and I've lost 7 pounds and 1% body fat! I'm really excited.
Week 2 has definitely been harder than week one. The newness is wearing off, and it's sinking in that I have do do this with Marc for the next 3.5 months, and on my own for, well, forever.
We talked about this in the beginning, that everything is easy at first. The newness is wearing off-not that tuna and grilled chicken were every really new and exciting. The diet has definitely been easier than the working out, though. I am beginning to notice the physical effects certain foods have on my body-Greek yogurt has become my best friend because it is an instant energy boost, and the splurge of Chick-fil-A breakfast last week left me sluggish for a good few hours. Being aware of how the food I eat in the moment effects my mood and energy level later makes me think twice when I'm tempted. I'm also realizing how little food I actually require, compared to what I used to eat.
The working out is still a challenge. I'm glad when I'm there, but on my own at home it's difficult to push myself. I still do the workouts, but when I'm with Marc he makes me do the extra 5-10 reps. I've only missed one workout going on 3 weeks, and I'm brand new at this, so I can't be too hard on myself- I'm doing pretty good. I want to work to go harder in the upcoming weeks, and he definitely has a kind but firm way of encouraging me to do just that. Somehow he makes working out really fun, and we spend the whole time cutting up and I'm still sweating by the end.
Ok, working out-onward!

Week one

2010-01-23T12:17:00.005-05:00

So I'm coming up on my second week of personal training with Marc Comar, the founder of Quick Fitness Solutions, and I've been pleasantly surprised.
It is intimidating to be a 30-minutes-on-the-elliptical-while-watching-Seinfeld kind of girl walking into 3x a week training sessions plus 3 on my own, PLUS a completely new diet. Oh and did I mention QFS also trains the Atlanta Falcons cheerleaders AND the Hawks dancers?
Oy vey iz mir.
But I'm beginning to realize, I am stronger and have more discipline than I thought.
I've been through the first week now, of 3 days with Marc and 3 days without. I slipped up a couple times-had meetings at work with catered lunches, didn't prepare my own food to bring along, and therefore ended up eating a piece of pizza. Pizza is not on my diet except for my one free day a week. Yes, he has a heart, I get one free day a week. So that's a huge relief, especially since I'm on a low-carb diet for a month to shock my system and I'm incredibly grumpy. Because I guess carbs equal happiness, or at least agreeability.
My lack of carbs led me to call Marc a name last night. I won't tell you what I called him, but it's a 7 letter word that rhymes with mass bowl. He told me to do the one move I just really can't do, and of course I was getting completely mad at myself for not being able to do it and him for making me do it, and with no bread cushion my filter was gone.
Squat thrusts? Again? Seriously?
Yup. Do it.
(sigh, eye roll) How many?
Fifteen.
Then I called him the name, and immediately began profusely apologizing and blaming it on the mass amounts of tuna and chicken. He cracked up laughing and said he's been called worse, and that he gets called names all the time. I think we crossed a threshold of understanding each other, because, let's face it, this guy has to see me at my worst. He has to take phone calls like "Marc someone brought in a giant cake and I want a piece tell me not to eat it" and see my pit stains and belly flab, so we need to establish some sort of comfort level. Ha ha.
All in all, it's been a good week. My diet looks like this:
3 pieces turkey bacon, one piece wheat bread
apple
tuna
grilled chicken sandwich or salad
orange
fish with veggies
Greek yogurt

Every day, with one "free" day I can eat whatever I want. He told me it is important to take this day and really eat what I want, because it will shock my body (and I think he knows I will be miserable if I don't have it. Nice trainer, nice trainer.)
The workouts are:
Friday legs
Saturday arms
Sunday legs
Monday arms
Tuesday cardio
Wednesday off
Thursday cardio plus arms

The moves are great, and I can do them all at home which is really nice, using a medicine ball and a resistance band. I've learned a couple things that surprised me: that you should stretch after about 5-7 minutes of cardio warmup, not before, which I've always done. I also learned that it's more about the positioning and forms of the moves you're doing, not how many you're doing, that will lead to results. So it's better to do 5 in perfect form than 15 in bad form. I also learned that low carbs leads me to trade in my car for a broomstick-but I think I already mentioned that ;)
I'll be updating my progressions, digressions and transgressions until the end of May. The goal is 30 pounds in 4 months-and I am determined to make it happen!

Intro

2010-01-23T11:48:00.003-05:00

The upcoming Spring issue of Season magazine will have more background on Keri, me (Rebecca), and our plan, but here's some of the day to day challenges, obstacles and success we have along the way!