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Fit Body Boot Camp

Fit Body Boot Camp: Week Three Wrap Up and Weigh In

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Woop, Woop!  I have made it 14 days, and finished up week three of Fit Body Boot Camp.  This is the official half way point through the 6 week program.  Here is my weekly wrap up and my first official weigh in/ measurements:

I missed the first day of week 3, due to unavoidable circumstances with my grandmother.  It was a bit frustrating, and I didn’t get a work out in, but instead of stressing about it (raising my cortisol levels) I just made the commitment to go the next day.  I would have to say overall week 3 has really put the work into my upper body and arms.

Wednesday, I pulled a muscle in the last 15 seconds of our Heisman’s… I was not impressed and didn’t sleep well that night.  Still I got right back into it Thursday.  Thursday required some modification because the tightness in my shoulders wasn’t allowing me to lift much in resistance; by the end of the work out I felt significantly looser, but by bed time the tightness had doubled up on itself, and I was again tossing and turning.

Friday I stretched for about forty-five minutes in the morning before class, focusing mostly on several sets of various spine flexor exercises used in yoga, and by the end of Friday, I almost feel normal.

Now for the part I was most anxious for: weigh in/ measurements.  My weight went up by 1.7lbs.  Which isn’t what I want to hear, but the measurements made up for it.  Arms were down 1.5 inches; Chest down 2 inches, Waist was down 3.5 inches (YAY), Hips 1.75 inches, Thighs 1.5 inches for a over all total of 10.25 inches, and a 2% reduction of body fat.

Here are some things I know;  I need to get back to the food journal, it has been a hectic week of being in and out of the hospital at very inopportune times and my eating has been off, and  I need to figure out how to work in working out EVERYDAY of the week, with rest days every other week.  I like the consistency of having that in my day, and I do feel far more calm when it gets done.

I am starting to ache, to ache.  I want a soreness in my body, it brings my self awareness back to reality, and I can use a reminder of being grounded on a daily basis.  Working out daily helps me to remember to drink more water.  I notice on the days I haven’t gotten a work out, it is easy to be lackadaisical with fluid consumption.  Three days in a row of not working out makes me feel pretty unaccomplished.  On these days I try and get some beneficial visualization in, preparing my mind for my next work out and the eventual outcomes of persistence.

Over the last three weeks I have really tried to figure out what body type I have, and I think it is sort of a hybrid considered Ectomorph Mesomorph .  I have a naturally strong body, but not quite a bulky as a Mesomorph.  I build muscle easy, and once I get active with consistency, progress is obvious.  If you are having a hard time pinpointing your body type, look back through pictures at different active times in your life and compare them to the descriptions and pictures found online.  It is inspiring to see the differences in bodies, and how they are so malleable when we put the work in to changing them.

Over all I am very excited to get into week four and progress some more.  I am thankful to the Fit Body Family for their ongoing support and their fantastic attitudes!  Aho!

Fit Body Boot Camp

Fit Body Boot Camp: Week Two, Day Two (What if I am the only one?)

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It’s only week two.  It is only day two.

And then the paranoia sets in…

Laying in bed, feeling the soreness in my muscles; my brain wanders, unattended to dark recesses of fear.

“What if nothing changes, with all this work?”

“What if I am the only one; who loses nothing, and still can’t do a full modified push up, after 6 weeks?”

“What if this program has the opposite intended effect on my body… and I look worse at the end of 6 weeks.”

All these “What if’s” rattling around in my brain.

Do you have them too?

Logically, it can’t get worse.  My muscles are sore, that is a sign of progress; but it is a sign, that is at times, easily ignored.

Our brains are amazing muscles.  Sometimes we flex it in counterproductive ways, like excessive worry, and unfounded suspicion.

Our brains want to keep us safe from pain, which can translate into it creating elaborate, and highly unlikely situations; which can be emotionally warping.  Wrapping us up in it’s fantasy, it is easy to get carried away with the self and “worst case scenario” syndrome.

As I lay in bed, frightfully imagining that in six weeks, I will be exactly the same; I have to force my logical mind into action.  I need my common sense to over ride my unfounded fears.

Everyday is a new one, and some are more mentally taxing than others.

For this reason, it is great to have friends or accountability partners.  People who are empathetic, and supportive, when the mind feels weak, and the top of the mountain is out of view.   How many of us just quit something because we felt alone and unsupported in our pursuit?  The diet that didn’t last a week, or the early morning walks that never continued after the first few?  Quitting as quickly as we started because of how lonely the journey seems. In the beginning of every new change, there are feelings of anxiety and excitement, but those feelings quickly change into struggle as one attempts to keep their own motivation high.

The mental downside of any new program, is how to keep your self involved with the desire to show up and do the work.  We want to see and experience results quickly in order to KNOW with out a doubt, that it is working.  The beginning is hard because you are basically breaking yourself down on  several levels, and it is painful, not just physically, but mentally as well. We learned during week one that there are a plethora of excuses to stop, and only one REAL reason to continue.

If you are anything like me, you may need help redirecting those thoughts back to the One Real Reason.  You may need to be reminded, All is not in Vain.

I encourage you to reach out when you feel like you may be the only one who feels like they aren’t going anywhere, fast enough.  You are not alone.  Be gentle with yourself; remind yourself that you are worth the risk, and only You can decide and work from that truth.

Think about it as systematically breaking down an old program that no longer suits you. Think of it as adopting a new philosophy and work ethic.  Think of it as a personal Spring Cleaning; sweeping out the old cob webs, for a new and cleaner You.

When you feel too down and out to keep going, know that you have been sweating out your old excuses, purging the self deprecation from each muscle fiber; you are sculpting the You, You want to see and be.  Know you are not alone;  I want You to be the best You can be for You, and You want the same for me.  We know, we will be better for it.

Keep going , You’ve got this.

Fit Body Boot Camp

Fit Body Boot Camp: Day Five (help i’m alive)

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 Lyrics for Help I’m Alive By Metric
It’s FRIDAY!!!  I made it a straight five day run!! And, guess what?!?! I am still alive!
My body is sore, and tired… my brain has slowed down a little from the hyper-drive it was whirring at last Friday, when I was anticipation of my first day at Cheyenne Fit Body Boot Camp.
I have discovered that most of my anxiety was about attempting to make it to the 5 am class, and the need to have to set an alarm for that to happen.  To solve that problem, I decided to commit to a time that is actually more conducive to my natural schedule; so now I can tell people I have got to go get, “My Nooner.”  Yes, folks, this IS the MOST action I have seen or had in YEARS! (wink wink)
It has been a pleasant diversion to have something to look forward to on a daily basis that gets me out of the house, and around people with a common goal.  It has been very interesting and insightful interacting with fellow Fitters in our private online accountability group.
This is something that most people who go to a regular gym probably have never experienced.  We literally have access to 24 hour accountability… if you have the connection to the interwebs, you can get a pretty rapid response from some one.  It’s pretty cool.  Go to work and tempted by birthday cake?  Someone will remind you of your goals.  Eat the cake anyway?  Some one will remind you, that you are human, and to get over yourself and get back on task for the rest of the day and week.
It’s not even tough love, it is a support group and a common unity.  I haven’t been in one of those for a while.
Five days isn’t long in the greater scheme of things, but it does bring me five days closer to how I would like to look and feel.
On October 2, 2013 I made this blog post, I want a better body, I want a better mind.
Many of the things I wanted THEN, are attainable by going through the Fit Body Boot Camp.  I didn’t know about the program then; and even IF  I had… I probably wouldn’t have gone anyway.  I wasn’t mentally ready, I hadn’t reached my rock bottom.
I have literally felt super high all week.  I am excited at the fact that this is going to continue to challenge me for as long as I choose to continue… No boredom here folks! I look forward to getting more into the diet end of things, in order to systematically change my bodies current state of affairs.
I’m going to tell you another one of my reasons why this excites me; I am kind of addicted to “before/after” pictures.  When I was in high school I was an average sized girl, I have always had big thighs and hips.  I wanted to get all my gym credits out of the way, so I took a weight lifting class, along with regular phys. ed.
I found myself in the weights class with a bunch of football players and wrestlers.  The coach had us all on one program; weekly maxing out. At my peak I could squat 320lbs. and dead lift 120 lbs.  As proud as I was of my strength, I hated how I looked.  I was building muscles and not burning fat.  I later learned that I should have been doing more reps with less weight. And, that the coach wasn’t worried about the body prerogative his female students.
Eh, you live and learn I guess.
Lucky for all of us our bodies are pretty malleable things, and if we set them up for success, they will usually follow suit.
Back to those Before/After photos; have you ever seen yourself in an old photo and thought, “hey I didn’t look so bad back then, I was being hard on myself,”  or the opposite “what the hell.. I don’t even recognize myself”?   I sure do.  Well I want a new one.  One that I look at and say “DAMN!”
And with that, I can’t even think of an excuse you might have today.
Fit Body Boot Camp

Fit Body Boot Camp : Day Four (mod some more)

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Merriam-Webster Dictionary defines “Humble” as,

: not proud : not thinking of yourself as better than other people

: given or said in a way that shows you do not think you are better than other people

: showing that you do not think of yourself as better than other people

Day Four of Boot Camp put that word into action.

Ashley was coaching again today, and let me tell ya; to watch her, is a humbling experience.  She has worked hard to make these exercises look easy and with precise form.

I will be the first to admit; sometimes I am a klutz (my name ain’t Grace for a reason), and sometimes I really struggle with hand, eye and foot coordination.  Today was one of those days.

IT is a humbling experience to KNOW you look like a fool trying to figure something out.  However, in my honest opinion, it is better to look like a fool while attempting hard a perfection, than it is to show off and potentially hurt yourself.

Today was jam packed (yet again) with physical activities that I do not have the strength to perform with out modification.

To watch Ashley demonstrate modifications is like watching a knife go through a soft stick of butter; effortless.

So in my head, I’m all like, “Yeah, okay, I can do that.”  But in actuality, my body is all like, “What the HELL? This BURNS!”

Modifications are not for pansy asses; in fact modifications are building blocks to getting to the full expression of the desired activity.  It is terribly humbling to KNOW that I am not yet strong enough to do certain things that only a few years ago, I probably would have had less trouble with.

It is humbling to know that what looks easy, isn’t always so; and that like a symphony all parts and pieces must work together  in harmony to reach the desired effect.  It’s humbling to literally have your ass in the air and be called out for improper form.

But, you know what?  It isn’t the least bit embarrassing (for me).  I KNOW, my trainers want me to be safe and to do things correctly to prevent strain and injury.  In that knowing I can let the Ego rest, and just listen and follow directions.

I don’t feel cornered or embarrassed because  it is probably rare for a person, who has never done something before, to be perfect on the first try.  Again reminded, that everyone starts somewhere.  There is no need to be ashamed by the process.

I admit, there are some things in life that I have mastered on first attempt; this is not one of them; and it makes me reflect on those times when it was me in the Master Seat.  Did I gloat?  Did I criticize those who weren’t up to par?  No.  I would offer encouragement and advice.  This is a huge part of the philosophy of Cheyenne Fit Body, and this is why this program resonates with me.

Coaches are not yelling at you to tell you how horrible you are; They are however yelling at you to keep going, and to not give up.  They are yelling encouragingly at you… and when you make it to an end of a session, you really feel like you accomplished something.

Even with modifications, I could feel the burn, and the burn means you are WORKING it!

If your excuse is, ” I am afraid of looking like a fool and being publicly embarrassed in front of people I barely know.”  I say pshhha.  That doesn’t happen here by fault of any trainer.  If you are embarrassed, KNOW , that too is all in your head.

To bring this point home, on the lighter side of things; I asked what some of the Fitters greatest fears were in class.  Not a single one said “fear of embarrassment.”

The most common answer, was “Farting during class.”  To which one of the trainers admitted happens A LOT.

Let’s face it, gas is a totally normal part of living.  Every one does it.

Part of the Fit Body Boot Camp is a dietary change; some are more sensitive to it than others.  Farts happen, I like to think of it as, my butt is giggling.  Farts are funny, people will use their mouths to giggle about it.

You know what would be more embarrassing than farting?   Holding it in so long that  you create a pathological distention of the bowel.  Imagine explaining that to your friends and trainers.

Get comfortable with natural functions of the body, and you will alleviate a lot of unnecessary worry that may be tainting your pretty little brain.

Are you interested in getting back into shape, and want to do it in a safe and encouraging environment??  Live in the Cheyenne , Wyoming area?  Click HERE.   Want to find a boot camp in your area, or start one of your own?  Click this link.

Didn’t catch the beginning of this series, and want to follow along? Click these links> Consult > Day One > Day Two > Day Three.

Want to donate to this blog?  HELL YEAH!!!!

Fit Body Boot Camp

Fit Body Boot Camp: Day Three (oh me,oh my)

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It has been very exciting getting into this regimen; so exciting in fact, that I have been loosing sleep over it.  I am tired as heck, but each time I go to lay down, my brain is spinning over what I did at class.  Add that into a few personal issues at home that are giving me paranoia… and you have a person who hasn’t slept much in four days.

I was amped to get up and try the 6 am class; so I did my best and laid down at 10pm.  And no matter how hard I tried to clear my mind, or listen to “soothing sounds to sleep to”; something would inevitably jostle me awake just as my body was starting to simmer in to slumber.

2 am, I was jostled, yet again, to my dog.  And I got agro… “Why the fuck won’t any one let me sleep, FUCK!”

And with that, my blood pressure was up, and the blood was circulating, and I was again wide awake.

So much for 6 am class.

My natural circadian rhythm, usually lulls me asleep at about 6:30 am.  About the time I was born into this world, and gave up the struggle of escape.  I knew at 4 am, this would be the inevitable outcome.

Instead of further frustrating myself I committed to making the noon class, which would give me ample time to rest and reset before going and getting my ass handed to me.

Like most first week Fitters, I am sore; but I think I might be less sore then some.  I am making sure to take my magnesium, and to start and finish the day with stretches.  I had no idea what I would be in for today, but I did see some ones status update… and they mentioned burpees.

I admire a good burpee, I have watched them on the interwebs.  I myself , had never tried one, until today.  Wait, I am getting ahead of myself.

Today was jam packed with things I haven’t ever done before… like a proper push up.

Yes, today I realized my form in pushups has been wrong, for, forever.

“Elbows go back, Not to the sides!  HEAD UP!”

Well, shit.

Not only have I been doing it all wrong, I realized the muscles needed to do a full push up; in me, have atrophied.

Instead of getting frustrated,  I took it slow and committed to proper form.  I didn’t look like a push up even with the modified form.  I felt like a beached seal, just sort of twitching. Each one harder than the one before.

“Do the best you can, stretch after each one if you need to!”

Yep that was me.  Twitch and stretch, twitch and stretch.

As ridiculous, as I am sure it looked… I didn’t quit.  I didn’t push harder than I knew my body could handle.

“Each one you do is getting you closer to a full pushup!”

Which brings me back to the blessed Burpee.  Here I am, lifting more body mass than I ever have in my life; barely able to even begin to get my chest near the floor in a push up… and here comes Burpees.  A push up is an integral part of a Burpee.  But instead of potential hurting myself, trying to get all rambunctious with it, I walked myself through it methodically.  I brought myself gently to the ground, got my hands under my shoulders; kept my elbows back, looked up, and twitched. I brought my body back up and reached for the sky…over and over and over again.

If your excuse is, ” I can’t even do a push up.”  Eat your words.  I can’t do a push up either, yet.

It takes time,energy, and consistency to build and train muscles for strength and endurance.  It doesn’t happen over night, and neither did getting out of shape.  We can get to either place, just depending on our attitude.

If there is one thing I would encourage any Fitter, or newbie who is getting into fitness to do; is commit to yourself to not get frustrated or give up on yourself.  To embrace the knowing it took you a while to get unhealthy, it is going to take you a while to get healthy.  If you get frustrated; KNOW the only person you are REALLY competing with, is yourself.  If you feel like quitting; KNOW that you began, because you were unhappy with your body, and that ONLY YOU can change that.  There is no magic pill that will make you wake up strong and healthy; full of endurance.

I chose Cheyenne Fit Body Boot Camp  because it is a very encouraging environment with accountability.  It is a place that will make you work hard and will push you; all while working with your current level of fitness.  No one makes you feel bad about yourself, or as if you are being compared to any one else..  If you feel that way, KNOW it is ALL in your head.  Turn it around if you find you are comparing yourself to some of the more advanced Fitters; then admire them as inspiration toward achieving your goals.  Most importantly; KNOW: EVERYONE starts SOMEWHERE.

If you  are interested in the Fit Body Program, and my journey through boot camp you can read about them at these links Consultation, First Day, and Second Day.  If you are interested in seeing if there is a boot camp in your area click here.

Fit Body Boot Camp

Introduction to Cheyenne Fit Body 6 week Body Transformation Challenge

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Well the day has finally come!  I am gonna get off this fat ass and DO something about it.

After lying in bed a couple nights ago; thinking about my gymphobia.  I imagined my fear being lessened if gyms had short instructional videos on every machine; showing proper form and function.  A cheat for those newbies who feel anxiety or are mentally not ready for a trainer. I fell asleep thinking maybe if I pitched it to the gym I am a member of, I would be inspired to go.

The next morning I woke up, and the first thing on my  Facebook feed was a status from Cheyenne Fit Body Gym; advertising a 6 week Body Transformation challenge, with a satisfaction guarantee.  And for a few quick responders, the rate would be nearly half of their normal pricing.  Three easy payments of $67.00 and a positive attitude, and I could be on the path to the body I have always wanted.

I decided to email about the offer, and set up a consultation with owner Sara Goossen.  My motivation was amplified by the fact my house is only four blocks away.

I decided to check out the Fit Body Bootcamp website.  A short testimonial video gives a glimpse of some of the activities that are part of the Fit Body Boot camp.  Each session is only thirty minutes long, and boasts of maximum fat burn in minimum time.

I’m sold.

Sara was in a consultation when I came in for my appointment.  The woman she was meeting with was showing some nervousness about starting the program.  Sara commiserated with her, and encouraged her that in a month from now, she  will not be the same woman.  I couldn’t see this womans’ face, but I can imagine her brain might have been rolling it’s eyes.  It’s hard to see a positive future when focused on all the things you may not like about yourself.  I can already tell that Sara is not the type of instructor to let people beat up on themselves, instead she turns it around and encourages a positive outlook.

My consultation with Sara was short but inspirational.  She has a great attitude and a positive sense of humor.  We discussed my fitness goals, and the goals of the program.  Next, we got down to the business of my current body stats.  I was weighed; measured, and tested for arm strength.  A pretty simple procedure overall (that is if you can get over reading your weight on a scale.)  To which Sara responded, “This will be the last time you see these numbers.”

I was invited to begin today or tomorrow if I so choose.  I plan to start tomorrow.

Sara has a goal of reaching 5,000 Cheyenne residents through this program.  To support her goal I hope you join me as I chronicle this experience.  For those who have followed my recent blogs, they have been pretty depressing.  I hope to remedy that with this new action, and I hope you find inspiration with me as I chart unknown territories of my journey to a better body.  Stay tuned!