Day 11, 12, & 13: Busy weekend

Starting 2nd phase of the Advocare 24 Day Challenge has been great for my energy levels, but my schedule is funky.  I will have some extra time to blog tomorrow, but I wanted to post my nutrition and workout log so all know that I am truly committed to this!

Day 11: Thursday 1/28/2016: 1st Day of Max Phase!

Nutrition:

Breakfast- 1 Advocare Spark, 3 catalyst, 1 thermolus, 1 MNS packet, 4 eggs, 1 cup veggies, 1/2 cup steel cut oats, 1 cup berries, 1 small banana, 1 tbsp coconut milk

Lunch- MNS packet, 3 catalyst, 4 pc. chicken tenderloin, artichoke, capers, sun dried tomatoes, 1 small sweet potato

Dinner- 3 catalyst, 5 pc chicken tenderloin, 1 small sweet potato

Workout: Rest Day

Day 12: Friday 1/29/2016

Nutrition:

Breakfast- 1 Advocare Spark, 3 catalyst, 1 thermoplus, 1 MNS packet, 4 eggs, 1 cup veggies, 1/2 cup steel cut oats, 1 cup berries, 1 small banana, 1 tbsp coconut milk

Snack- 1 banana, 1 Advocare Meal Replacement shake

Lunch- 1 large salad, 2 can tuna, 3 catalyst

Snack/Pre-workout- banana, Advocare VO2 Performance bar, 2 muscle strength pills, 1 Advocare Biocharge

Post- Workout- Protein Shake (2 scoops), 3 catalyst

Dinner- 1 large chicken breast, asparagus, cooked potatoe & carrots
**forgot MNS packet for lunch, took it for dinner**

Workout:

Lift: Sumo Deadlift 3x3
1 @ 180, 2 @ 205, 3 @ 230 3 + 1 = 4
GHD 4x10
Barbell Lunge- 3 x 30 yards @ 95#, 1 x 30 yards @ BW
Pull- up- 4 x 5
Hi Row- 3 x 10
Crunches- 4 x 20

Saturday 1/30/2016: Day of USAPL Certification

Nutrition:  POORLY PLANNED!!!!!  It was miserable!!!

Breakfast- 1 Advocare Spark, 3 catalyst, 1 thermoplus, 1 can of tuna (yes...TUNA), 1 apple, 1 Advocare VO2 Performance bar

Lunch- Ate at local diner, grouper fish w/ pineapple glaze, 1/2 sweet potato, 1 Advocare Spark, 1 MNS packet

Dinner- Ate at The Paddock, had my favorite Cobb salad (no cheddar cheese).  It is awesome!!  If you haven't had it, you need to try it today! 1 MNS packet, 3 catalyst

Workout:

USAPL Certification.  We reviewed the "big 3" Back Squat, Bench Press, & Deadlift.  Everything was light, due to the fact it was a coaching certification course.



























 

If Your Dreams Scare You...Good!

I have a sign hanging in my office that reads, "If your dreams don't scare you, they're not big enough."  If that is the case, then I have some really big dreams.  Because my dreams scare the shit out of me!  I mean, I have dreams that sometimes bring tears to my eyes and keep me up at night.

I have gone through quite a bit of adversity in my life (as everyone has). Some things I talk about freely, and some of the adversity I have faced, I am just not ready to share...maybe I never will. Through the highs and lows, I have struggled with confidence and heart ache.  I have felt tiny, even insignificant.  Sometimes I have felt like no one cared two shits about me or believed in me.  But...I never stopped dreaming.  I have never had a small imagination.  I have never stopped thinking big. I have always believed that you should never stop stepping outside of your comfort zone.  Sometimes it's difficult for me to take my own advice, but in comfort lies mediocrity.  Stepping up to your dream can be scary, but I would rather be scared and take action than live in a world of regret.  If I didn't think bigger in the past, I wouldn't be where I am today.

You shouldn't think small either!  No dream is too small.  What do you want to do?  Do you want to open a business?  Do you want to start a new career?  Do you want to travel more?  Do you want to write a book?  Maybe grow a garden?  Maybe you have a goal of losing weight and getting healthy? Your dream is not dumb or insignificant.  If it stirs up passion and excitement inside of you, I think you should go for it.  Whatever your dream...it is possible.  But the only way to make your dream a reality is to step out on that ledge of your fears and doubts and jump.  Take a big breath and take that leap!

If you have a dream or a goal, you should take action!  Massive action...now!  You've heard it before, but you only live once and being ordinary is no way to be.  Thinking about taking a step outside of your comfort zone can be a terrifying thought.  So many what if's pop up.  What if others don't approve?  What if my family and friends think it is stupid?  What if it is really hard to accomplish? What if I accomplish my goal, but I find out I really didn't want it?  What if I don't have the time? What if I fail?

Negative "what if's" can steer anyone away from taking action.  I suggest focusing on possible positive outcomes. You should consider asking the "what if's" with a positive spin; What if I grow into the best version of myself in the process?  What if I have a lot of fun on my journey?  What if I succeed?  What if I inspire others?  What if it makes me happy? Ask yourself these questions and let your imagination run wild!

Recently, some of the dreams that I imagined continue to pop-up in my head.  I can't stop thinking about them. To be honest, I am scared.  And in this fear...I know it is time to take action.  I am not out of touch with reality.  I know I might fail, but if I don't attempt to reach higher...I will never know what the sky feels like.  I don't know about you, but I don't want an ordinary life.  I want something extraordinary.  I want a story to tell.  I want to be filled with passion and joy.  I want to inspire others to take a chance on themselves, and push their limits.

I have come to this conclusion: sometimes you have to step outside of your comfort zone to live an extraordinary life.  You have to love yourself enough to live out your dreams, no matter what that dream is.  Like I said, no matter what it is...no dream is too small.

"There are thousands of reasons why you cannot do what you want.  All you need is one reason why you can." ~ Unknown

What is your one reason?  And remember if that reason scares you, good.  Nothing worth having is easy.

Days 9 & 10: Last Days of Cleanse Phase

Days 9 and 10 were the last days of phase one of the Advocare 24 Day Challenge, and boy did they feel long!  I couldn't take the fiber drink one more day.  The first couple of days I was okay with it, but after day 5 I was done!  But...I made a commitment...so I persevere.  I will be honest, the last couple of days I have felt sluggish.  I think it is a combination of a few things, ALL the fiber, schedule, and hitting it really hard in my workouts.  I know it will all pay off in the end.  I just have to stay committed!

"The difference between involvement and commitment is like ham and eggs.  The chicken is involved, the pig is committed." ~Martina Navratilova

Day 9

Nutrition:

Breakfast- Probiotic, 3 catalyst, 1 Advocare Spark, fiber drink, 3 eggs, 1 cup veggies, 1/2 cup steel cut oats, 1 cup berries, 1 small banana, 1 tbsp coconut milk

Lunch- 1 1/2 large chicken breast, asparagus, pineapple, red/yellow pepper, 3 catalyst, 1 spark

Post Workout- Protein Shake (2 scoops)

Dinner- Same as Lunch, herbal cleanse capsules, fish oil

Workout:

Session 1: 

Cardio- 10' on Airdyne, Partner row/run (while one partner rows with a goal to reach 3000m, one partner runs 60 yards x 5...trade off) 16:04

Session 2:

Bench Press 3 x 3 1 set @ 80, 2 set @ 95, 3 set @ 105 3 + 1 = 4

Dips 4 x 6

Push Press 4 x 6  85#, 90#, 95#, 100#

Bicep Curl- 3 x 8/8 @ 20#

Skull Crusher- 3 x 10 @ 15#

WOD: 4 Rounds

Pull-up- 10

Double Under- 30

Sit-up- 20 

Time- 8:51

Day 10

Nutrition:

Breakfast- Probiotic, 3 catalyst, fiber drink, 3 eggs, 1 cup veggies, 1/2 cup steel cut oats, 1 cup berries, 1 small banana, 1 tbsp coconut milk

Lunch- 1 large salad, 2 cans tuna, 1 spark, 3 catalyst

Snack- 1 apple

Post workout- protein shake (2 scoops)

Dinner- 4 chicken tenderloins, artichoke, capers, sun dried tomatoes, 3 catalyst, herbal capsule

Workout:

WOD: AMRAP 15

Sprint- 120 yards

Wall Ball- 10

Snatch- 5 @ 55#

Burpee- 10

Score- 5 + 1

Day 8

Well folks, nothing crazy today.  Pretty standard and straight forward.  Dealing with the snow is the biggest challenge.  I would like to do nothing more than eat a ton of food and hibernate until this snow melts, but that is not going to happen...so I will continue to stay committed.

Nutrition: 

Breakfast- Probiotic, 3 Catalyst, 1 Fiber Drink, Advocare Spark, 3 eggs, 1 cup veggies, 1/2 cup steel cut oats, 1 cups berries, 1 large banana, 1 tbsp coconut milk

Lunch- 2 beef patties, asparagus, cooked potatoes & carrots

Snack- 1 Advocare Meal Replacement Shake, 1 banana

Post Workout- 1 protein shake (2 scoops, 42g), 3 catalyst

Dinner- 1 Tuna Steak, small potatoes, herbal cleanse capsules

Workout:

Back Squat 3x3
1- 120#, 2- 140#, 3- 160# 3+2= 5
Front Squat 4x8 2 sets @ 85#, 2 sets @ 90#
Straight leg deadlift 4x8 2 sets @ 135, 2 sets @ 145#
Yoke 6x30yards worked up to 335# x 60 yards
Crunches- 4 x 20

Define Your Own Beautiful

At the age of 13 I was like 5'9" weighing in at 135 pounds.  You might say, OMG!  You were a big kid.  Not true.  I was a tall stick.  I grew one more inch and remained the same weight until I was 21 years old.  I hated being skinny!  So when I put on 20 pounds in college...I was PUMPED!  I loved having weight on me.  I felt wonderful with my new weight.  And I loved lifting weights, so when the phrase "strong is the new skinny" it resonated with me. My genetics makes me thin by nature.  It's just how I am.  I don't have to exercise and I don't have to give a shit about my nutrition to keep skinny.  It's true.  Trust me, I am not bragging.  To be honest, I really dislike being a bean pole.  I love being strong.  It makes me feel bad ass.  And naturally, lifting weights makes increases my caloric needs.

When the most recent phrase "strong is the new beautiful" was spreading, like most women that worked out, I embraced it.  I thought, "Hell yeah!  Skinny is stupid! Being strong is so much better for women to focus on!"  I love to lift weights and train.  Lifting has always made me feel strong and beautiful.  So, naturally I embraced the phrase.

Lately, I'm noticing a lot of insecure women.  It is everywhere!  No matter if they lifted or not. It got me thinking the phrase "strong is the new beautiful" isn't really fair.  Why does only one adjective describe beauty?  Why have so many people jumped on this bandwagon?  Why do so many women judge one another based on a one word description?  I'm not saying that strong isn't beautiful, but it is so isolating and judgmental.  What defines beauty for one woman may not hold true for another.  In this day and age, women are subjected to so much scrutiny for their looks that it is down right disgusting.  We are all beautiful.  Every single one of us is beautiful, and it is our uniqueness that makes it so.

I am sure there are a million blogs out there that say the same thing.  I don't know.  I don't care.  I just want every woman to know that she is beautiful.  Because I struggle with the same insecurities day in and day out.  Advertising, T.V., and social media are really good at convincing us that we are not good enough, smart enough, creative enough, beautiful enough, and that we shouldn't dare to be great.  They make it seem as though you have to almost be born that way.  But it is not true.  Do not buy what they are selling.  It is bullshit!  You are worthy!

You are beautiful.  You are smart.  You are a leader.  You are creative.  You are strong.  You are whatever the fuck you want to be!  Strong isn't the new beautiful.  Just like Strong isn't the new skinny.  YOU are what is beautiful.  Insert your own adjective into the beauty you see in yourself. Become whatever you want to be, and know that whatever it is...you are beautiful.

I'll help.  Here are a list of adjectives to choose from.

• Tall
• Short
• Fat
• Muscular
• Bold
• Brave
• Creative
• Athletic
• Smart
• Funny

...is the new beautiful.

Why do we have to be crammed into one particular mold to be considered beautiful?  We are individuals with different and unique qualities.  Why do we need to be the same?  That would make us boring and ordinary.  Being different allows us to stand out.  Being different gives us permission to be anything but mediocre.  With our uniqueness, we have the opportunity to shine bright and let the world see that our individual differences make us beautiful.

Don't get me wrong, if that motto works for you...and helps you stay motivated to become a better version of yourself...use it.  But just know that that is not the end all of what is beautiful in this world.  Continue to be who you are and stay inspired with the fact that as long as you own your uniqueness and grow and develop into the definition of woman you want to be...that is beautiful.

Days 5, 6, & 7: The Blizzard

I know, I know...I haven't posted in like 3 days.  But I can explain.  You see, what had happened was...there was this historic snow storm that hit Central PA.  No really!  It was nuts!  I used the snow as an excuse to stay off the computer, but don't worry I recorded all of my nutrition.  And NO I did not cheat.  I thought about it though, for sure.

In regards to my workouts, they did suffer.  I didn't workout Friday or Saturday even though I was scheduled to.  It just didn't happen.  I guess I could have done a workout at home, but I have never been a fan of in-home workouts, plus the snow gave me a chance to de-clutter a bunch of junk.  I was able to workout on Sunday.  That felt terrific!  There is nothing like a barbell in your hands to help ease the stress of the weather!

Day 5: Friday 1/22/2016

Breakfast- Probiotic, Spark, 3 catalyst, Fiber drink, Adovcare Meal Replacement Shake (5am),
8am- 4 eggs, 1 cup veggies, 1 cup berries, 1 large banana, 1 large Americano

Lunch- 1 Advocare Spark, 3 catalyst, 3 pieces chicken w/ artichoke, capers, sun dried tomato, 1 large purple sweet potato

Snack- 1 banana

Dinner- 4 pieces chicken w/mixed veggies, 1 small sweet potato, herbal cleanse capsules

Day 6: Saturday 1/23/2016

Breakfast- probiotic, 3 catatlyst, fiber drink, 4 eggs, 1 cup veggies, 1 cup berries, 1 small banana

Snack- 2 servings of apple sauce

Lunch- 3 pieces chicken w/mixed veggies, cooked small potatoes & carrots

Dinner- Same as Lunch, Advocare Herbal Cleanse Capsules

Snack- 2 boiled eggs (this is when I wanted to cheat on my nutrition!!  I stayed strong!)

Day 7: Sunday 1/24/2016

Breakfast- Probiotics, 3 catalyst, fiber drink, 4 eggs, 1 cup veggies, 1 cup berries, 1 large banana

Snack- Advocare VO2 Performance bar **The closest I have come to cheating on the Advocare 24 Day Challenge.  I didn't want to take in any grains until the initial 10 day cleanse was over, but I had a ton of shoveling to do, and I needed a bit of an energy boost.**

Lunch- 2 pieces of chicken, 1 small sweet potato

Snack- 2 servings apple sauce, 1 cup strawberries, 1 Advocare Meal Replacement Shake

Post-workout- protein shake (2 scoops, 42g), 3 catatlyst

Dinner- 2 beef patties, 1 serving cooked small potatoes & carrots, Advocare herbal cleanse tablets, 3 catalyst

Workout: Sunday 1/24/2016

Strength: Sumo Deadlift 3x5
set 1- 165#, set 2- 190#, set 3- 215# 5 + 1= 6
GHD- GH raises 3x10
Barbell lunges- 3x30yards @ 75#
Strict Pull-ups- 4x5
TRX Hi-row- 3x10


There! I'm all caught up!

Day 4: Focused

I feel like I'm getting back in the groove again.  I woke up focused and ready to take on the day.  The Advocare 24 Day Challenge can be a bit overwhelming if you are not prepared, but if you are at least mentally organized things will be just fine.  To be honest the nutrition is the easiest for me.  I was not eating the most nutritious foods as of late, and I was ready for a challenge.  Everyday I wake-up pumped and ready to kick ass!  As far as I'm concerned, I will not be stopped.  As Tony Robbins says, if you want something bad enough it has to become a "must".  It cannot be a wish or a shoulda, coulda, woulda...it has to be a must!  Because we all get what we MUST have.

Make your desires a must!

Nutrition:

Breakfast- 1 Advocare Spark, 3 catalyst, probiotic, 4 eggs, 2 cups veggies, 1 cup berries, 1 small banana, 1 medium coffee

Snack- 1 Advocare meal replacement shake

Lunch- Large salad w/ 1 can tuna, 3 catalyst, 2 fish oil pills

Snack- 1 small piece of chicken, 1 small banana

Post workout- protein shake: Advocare Muscle Gain (2 scoops, 42g)

Dinner- 4 pieces chicken, artichoke, capers, sun dried tomatoes, herbal cleanse capsule

Workout:

Clean Complex-  Deadlift to knee + deadlift to knee with pause + clean + 2 front squats x 10

(40kg, 45kg,50kg, 53kg) 

*This weight felt so heavy although I've done much more.  I think it's the cleanse portion of the challenge.  I got it done though!

WOD: For time

Double Under- 40

Sit-up- 80

Double Under- 40

Time- 3:38 

Day 3: Still Sore

Deep down inside I was hoping that I wouldn't be sore, but I was just lying to myself.  I knew I was going to be sore.  From a physical standpoint, day 3 and day 2 felt identical.  Except day three came with drowsiness.  All I wanted to do was take a little nap.  My intention is always to take a 10-15 minute cat nap, but they usually turn into 4 hours sleep sessions.  So I decided I would not nap because of that.

The theme of today was discipline.  It would have been very easy to use the soreness as an excuse not to get my second cardio session in this week, but I have committed myself to becoming a better version of myself...so the only option was to get 30 minutes of cardio in.  Most people know, I am not a fan of going past 20 minutes in any workout.  But I have learned that cardio helps me clear my mind and release any anxieties or worries that I have.  Sometimes you just have to do what feels good...and to be honest when I sweat for long periods of time...I feel awesome!

Nutrition: 

Breakfast- 1 Advocare spark, probiotic, 3 catalyst, fiber drink, 4 eggs, 1 cup veggies, 1 cup berries, 1 small banana, 1 americano ( the challenge doesn't call for coffee, but I like it.)

Snack- 1 Advocare meal replacement shake

Lunch- 5 pieces of chicken, artichoke, sun dried tomatoes, capers, 1 purple sweet potato

Snack- 1 apple, protein shake 1 scoop (21g)

Dinner- 5 pieces chicken, asparagus, 1 small purple sweet potato

Workout:

Cardio Session- 30 minute running clock: 240 yard run, 2 minutes on airdyne, 500m row 

I rotated through those 3 components until the clock expired.  5 + airdyne.

"Doing the best at this moment puts you in the best place for the next moment." ~Oprah 

Day 2: Holy Delayed Onset Muscle Soreness!

Holy Crap am I SORE!  I haven't felt like this in years!  The sick part is that I kind of like it.  Even though I woke up very, very, very sore...I love it and it motivates me even more!  The only thing I keep thinking about is what I want and what I don't want. Once I have made a decision, I'm going all in.  Even though I want to moan each time I stand and sit, I know that the payoff is going to be glorious!  Who cares about soreness, I want gains!!

"Rule your mind or it will rule you." ~ Horace

Nutrition:

Breakfast- Advocare meal replacement shake (5am) Probiotics, Catalyst, Fiber drink, (8am) 4 eggs, 1 cup veggies, 1 cup berries, 1 small banana, 1 large Americano

Snack- 1 cup strawberries

Lunch- 3 pieces chicken, pineapple, salsa

Snack- 1 apple, protein shake (1 scoop, 21g)

Post workout- protein shake 2 scoops, 42g)

Dinner- 5 pieces chicken, artichoke, capers, sundried tomatoes

Workout:

Session 1: Cardio (45')

row- 1,500m x 2

airdyne- 18 minutes

sprints- 5 x 30yds (:12, :11, :11, :10, :11)

Session 2: Strength

Bench Press 3 x 5  @ 75, 85, 100 (plus 1)

Dip- 4 x 8

Push Press- 3 x 8 @ 75#

Bicep curls- 3 x 8 @ 15#

Why Am I Doing This?

I've decided to chronicle and share my fitness, nutrition, and mindset for 24 days.

Yesterday I started my third Advocare 24 Day Challenge.  To be honest, the challenge is nothing new to me as I have completed them and succeeded with my goals in the past.  This time it is different.  I have a personal vendetta with myself.  Something inside of me is telling me to "step up" and raise my standards.

For the last 3-4 months I have been very unmotivated in many areas in my life.  Let me just be blunt. I have been in a slump, and my drive and intensity in every area of my life have been below average. I was feeling sorry for myself.  My natural intrinsic motivation was taking a turn for the worst, and my self-talk was mean and abusive.

I signed up for the Advocare 24 Day Challenge in hopes to kick the self-loathing and get back to my intrinsically motivated self, but I was not excited about it.  In fact, I really didn't want to do it at all.  But I paid all that money...so I "had" to.

I was on a plane this past Sunday headed back to PA from TX, again feeling sorry for myself.  And all of the sudden I said to myself, Fuck that!

I decided to share my journey with whomever wants to follow along.  I will be sharing my workouts, my nutrition, and my psychology.  I hope I can help motivate, teach, encourage, and empower someone else that may be struggling or in a slump.

"The only limit to your impact is your imagination and commitment." ~ Tony Robbins

Day 1 (Before)

Day 1 (before)

1/18/2016: Day 1

Nutrition:                                                                                   Workout:  1st day back.  

                                                                                                   used low #'s for back squat @ 185

1 spark, 2 catalyst, probiotic                                                      warm-up: ladder drills/ broad jumps

Fiber drink                                                                                  and balance work

Meal Replacement Shake                                                           Strength: cycle 1, week 1

4 Eggs w/ 1 cup veggies                                                             Wendler 5,3,1 program- 3x5 

1 cup berries, 1 small banana                                                      Back Squat 115, 130, 150 (plus 1)

tons of water                                                                                Front squat- 4x8 @ 75#

Large Salad w/ 1 can tuna                                                           Straight leg deadlift- 4x8 @ 115#  

1 cup strawberries                                                                       Yoke Walk- 6 x 30yds. @ 295#

1 protein shake (muscle gain)                                                      WOD: AMRAP 6

1 biocharge, 2 catalyst                                                                  KB Swing- 16 @ 35#

1/2 cup coffee                                                                               Slam Ball- 8

3 pieces of chicken w/pineapple & salsa                                      Score = 7 + 6

Overall, I felt great.  I was just happy to be back in good spirits about working out.  See you next time!