Finally- the first GREAT run of the year!

21 Tuesday Feb 2012

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So today was strange…

My alarm didn’t go off this morning…at all. My phone actually was off and thankfully, my body woke itself up in time for work, but not for my work out. I was planning on doing a 20 minute lower body workout followed by FIRE 45EZ class. That is what was on the schedule… however, I was not looking forward to the 45ez class because it is now too easy for me, I was just following the schedule. So it was off to work with no workout.

My path I run down here in Korea

Work was also crazy today. Long story, but we had to make our teacher’s office look like a storage room because the way it is set up is illegal. This took our breaks and turned them into packing boxes and moving computers. So, we got out of work one hour late.

Brian had his first guitar lesson scheduled at 8pm. We got home around 6:45pm. So I thought to myself, I need some Stacey time anyway. I put on my workoutclothes, did my 20 minute lower body workout, grabbed my ipod, and ran out the door. Little did I know that I was not going to stop running at all until I was back at my door, 47 minutes later! This was great for me, I haven’t done that since I was training for my 10k last spring. This felt different though! I have to blame it on my iPod with my new music on it. The music really motivated me and I ignored pains I usually focus on while I am running. I was alone, music was cranked, and I just kept going. I burned 485 calories! I have no idea how far I went, I am going to try and look on Google maps to figure it out. Towards the end I could feel my hip joints getting sore, and my tummy started to cramp, but my cardiovascular system could have kept going.

This was really encouraging because the last two times I have tried to run I have had really bad tummy pain (not side stitches) in the area of my appendix. I have no idea what it is… I am assuming it has something to do with food. It usually doesn’t happen on a totally empty tummy. Has anyone has this problem?

Just some cute puppy running...

In short, even though the day started off rocky, stayed rocky, the end was definitely worth it! I have a feeling someone knew I was going to have a great run tonight, so He let me sleep in to rest up for it :) .

P.S. It is much easier to run 27 pounds lighter :)

March 5th Fitness Challenge

19 Sunday Feb 2012

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In 90 days from now it will be approaching June. Are you ready for the sleeveless shirts and approaching swimsuit season? Join my next fitness challenge starting March 5th! Check out Littlemrsyou.com for videos and reviews on the most popular fitness programs to choose from.

Sign up is ready! Here are the details:

So what does the coaching give you?

  • Help you find out how many calories you need based on your goals
  • Help you set realistic goals
  • Support/encouragement from others with similar goals
  • What to do if you are injured, sick, or miss workouts
  • Help you understand when to adjust your diet (if you are sluggish during workouts, or want to cut back on calories)
  • Help you develop a nutrition plan (if you do not like the one with your program)
  • A reliable source for questions and motivation
  • Anything else to help you reach your goals
Why a Beachbody Program?
  • Log workouts and submit success story for a chance to win between $5,000-100,000.
  • The programs have been tested to give you the best results
  • People have done these before and they are proven to work
  • They can be done at home, which is cheaper than a gym, and easier to plan.

To officially join this challenge and receive coaching from me, you have three options*:

1. Purchase a challenge pack through me and:

  • Share your goals for the challenge here.
  • Share your success! Before/after pictures and measurements
  • Optional: Keep a blog of your challenge here.

2. Purchase a fitness program through me (see options below) and:

  • Keep a challenge blog located here (update 2 or more times a week)
  • Share your success! Before/after pictures and measurements
3. If you already have a Beachbody program all you have to do is commit to drinking Shakeology daily for the length of the challenge and:
  • Keep a challenge blog located here (update 2 or more times a week)
  • Share your success! Before/after pictures and measurements

Programs to choose from:

*All of the details of what these programs are and to purchase can be found when you click on shop here.

$25:

  • Rockin Body

$26-60:

  • Yoga Booty Ballet Ab & Butt Makeover
  • Power 90 in Home Boot Camp
  • Brazil Butt Lift
  • Hip Hop Abs
  • Turbo Jam
  • Slim in 6

$61-100:

  • Insanity: The Asylum
  • 10 Minute Trainer
  • Rev Abs
  • Body Gospel
  • ChaLEAN Extreme

$101-125:

  • P90X
  • Insanity
  • TurboFire
  • P90X2

$126-165

  • Les Mills Pump
  • Slim & Shake

Challenge Packs

These packs come with a workout program, 30 day Shakeology supply, and a 30 day Team Beachbody Membership. If you are interested in a challenge pack, you can purchase one when you to “Take the Challenge” here. These challenge packs guarantee the BEST results. Fitness + nutrition + support =success!

The $160 Packs:

  • Hip Hop Abs
  • Turbo Jam
  • Brazil Butt Lift
  • Slim in 6
  • Power 90
The $180 Packs:
  • 10 Minute Trainer
  • Body Gospel
The $205 Packs:
  • P90X
  • Insanity
  • TurboFire

What to do now:

Order your program, or organize your program. Let me know so I can help.

What to do one week before your challenge:

Record your measurements, take your “before” pictures (no you don’t have to share them- until the end), record your goals in your fitness tracker that comes with your program, figure out how many calories you need, and plan out your meals.

Read these blogs:

Contact me when you have decided which program you will be doing so I can help you get started!
*To join this challenge and to receive coaching, the challenge packs, fitness programs, and/or Shakeology must be purchase through me without a payment plan. The coaching is free to those only who do this.

This Week So Far…

16 Thursday Feb 2012

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This is over 1/2 way through the advanced schedule of Turbofire. Monday I felt really good during my FIRE 60 workout. That was also the night I hit 130lbs, so I opened up my bottle of wine. I had two glasses. The next day’s workout sucked. Related? Probably. Then, Tuesday night I had another two glasses. Wednesday was a rest day (thankfully) and I had the one final glass of wine Wednesday night. Today’s workout was great! Maybe when I do the bottle on wine thing I should do one glass a day for 5 days instead of two back to back…since I haven’t been drinking that much AND I am a lot lighter my body wasn’t sure what to do with the alcohol. However, it was delicious, and I have already bought a bottle that says, “126lbs- ALL TIME LOW.” Why 126lbs you may ask? Because since becoming an adult, 127lbs was the lightest I EVER was. I have yet to discover my figure, what abs look like, what my frame size actually is, or anything else that is associated with a low body-fat percentage. All I know is that when I was at 127lbs, I still had a while to go. People tell me that 115 is too low, but you have to remember that my frame is medium to small (not sure!), and I am 5′ 3.5″. I have been doing my workouts after work for the past week or so. I like it, although it leaves me less time in the evenings to be productive. I am going to try my hardest to push my workouts back to the morning even though I have less energy. It just makes my life easier.

I am really excited and even more motivated now than I ever have been. I KNOW I am going to get there. My mindset on health and fitness has completely changed since beginning this journey. I allow myself to indulge a little every now and then, I count the calories, and move on. I have a diet, but I am NOT on a diet. I think that it why I have been able to stick with this long process. It is my way of life now… and I love it. I am getting excited about finishing this Turbofire program strong to start my running training..accompanied with either Insanity or Turbofire on non-run days…but I am not sure yet. I also need to plan strength workouts three times a week and I am going to choose from: Chalean Extreme, P90X, or Chalene Johnson’s Bangin’ Body resistance training circuits she discusses in her PUSH book. I still have over 6 weeks to decide.

In other news… Monday Brian and I went shopping with wine (or scotch for him) in hand (yes- only in Korea!). I got a red sweater and some cute heels for our date the next night. For Valentine’s Day we had a nice night on the town here in Seoul. It was the first time I had worn anything that fitted in a few years with heels. It felt good though, I felt confident. We went to a new Korean Bar-B-Q restaurant that was delicious!

Cheers!

Question: How do you make morning workouts more productive? I literally roll out of bed and throw my workout clothes on. I feel like I have less energy and I become tired faster if it is a long workout… any advice would be great.

 

Chalene Johnson’s SMART Goals

14 Tuesday Feb 2012

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So I am reading Chalene Johnson’s book, “Push.” This is a great book that really helps you figure out your priorities and helps you set and achieve goals you never thought were possible. I will be referencing it here every now and then. After reading her chapter on SMART goals, I decided to try it out. I did not want to blog about it here until I saw if it worked or not.

So, approximately 2 1/2 weeks ago, when I was at 135lbs, I set a SMART goal to be at 130lbs by Valentine’s day. This is what my SMART goal looked like:

  • Small: I only had my eyes focused on 5 pounds- NOT 15
  • Measurable: I had a number (5) that I would be able to measure (not something like “lose some more weight”)
  • Achievable: It would have not made sense for me to have set a goal to lose 10+ pounds in 2 1/2 weeks! 5 pounds in 2 1/2 takes work, it is not easy, but I knew it could be done!
  • Rewarding: I set a reward out to see everyday: Valentine’s Day red wine with a stickie-note of “130″ on it. I also bought a new pair of heels for my date with my hubby.
  • Time-sensitive: short time-frame should be between 2 and 4 weeks- mine was a little over two weeks.

I am happy to say that today is Valentine’s day and I am at 129.8lbs!

My suggestion to you: Stop making goals that you will not be able to see any time soon! Make SMART goals that you will be able to celebrate soon. Celebrate the little accomplishments, it makes the journey much more fun :) .

By the way, SMART goals can be applied to ANYTHING, not just weight-loss. These are great for runners, and other training for an event.

If you would like help setting a SMART goal, feel free to contact me.

Cheers!

130lbs

13 Monday Feb 2012

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Oh, Hello 130lbs. Nice to see you again. I haven’t seen you since 2009. I have to apologize though because you will not be sticking around for long :)

I made a S.M.A.R.T. goal two weeks ago to be at 130lbs by Valentine’s Day. However, that is tomorrow. :)

I am having a crisis, though. I have a bottle of wine with “130″ on it… do I have it tomorrow or tonight?!

Thank you, Turbofire. I have now lost a total of 27 pounds… 15 more to go!!

Cheers!

P.S. Starting next fitness challenge on March 5th, if you are interested contact me or go here. 

End of Week 1 of TurboFire Advanced Schedule/Week 13

12 Sunday Feb 2012

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So this was the first week of the TurboFire advanced schedule. I did a few brand new workouts this week which kept it fun and interesting.

I was at 130.9lbs this morning. My goal was to be at 130 by the 14th, which is in two days… I think I may be able to hit that!! I have a bottle of wine with 130 on it AND Valentines day which would make me a very happy girl. Here are a few of my thoughts on this week:

  • FIRE 60: This was a new “class” for me. It is the longest, and most intense class. In this workout, there are four hiit’s (high intensity interval training). So I would be doing the normal jumping/dancing/kickboxing/punching movements to GREAT music, and then a fire alarm would go off. Then, for one minute I would run high knees, jumping jacks, air jacks, burpees, jump and tucks, and other high intensity movements. I would do this for one minute, rest for one minute/try not to throw up, and do it again. However, this is my new favorite!! Hiit’s only account for 4 minutes of the workout, and the rest is still intense, but it is fun, motivating, challenging, and the music in this one ROCKS!! I burned 465 calories in this workout yesterday.
  • Upper 20: This was a new strength training work out for me. The ones I was used to were sculpt 30, and tone 30. This workout focused on your upper body only. She did new movements that challenged the core at the same time getting a great upper body workout in only 20 minutes. I though it was pretty good, especially when I did the whole set of push-ups at the end without going to my knees. :)
  • Lower 20: I sucked at this workout! She did a gazillion booty/thigh exercises and I could NOT hang the whole time! I was defeated by this workout, but I could tell it was still productive.
  • Abs 10: Work my abs until failure in 10 minutes? Yes please!! This was challenging, but I am exciting to be working my abs more often!
  • FIRE 45EZ: I really enjoy this workout because the music and moves are fun and wait… there are ZERO hiits!! :) However, I burnt more in this workout than the normal FIRE45 NOT EZ class. I may need to do that one again get make sure my numbers are correct.

Those were the new videos. I did FIRE 45ez before, but I had forgotten it. I also added a piece of whole wheat bread to my breakfast eggs/salsa routine this week since my workouts were longer and I felt really good. Today I have core and stretch. I also have our English Church Service here in Korea, and a guitar lesson with my super hot guitar teacher :)

Cheers!

 

P.S. You can see more details of TurboFire here in my complete review.

What’s a Wife of Noble Character?

11 Saturday Feb 2012

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I am learning a wife of noble character is NOT the American Dream.

So recently, I have been learning, researching, planning about the future. I want to live my life in such a way that gives me the time and money to be able to help those in need. I have a passion for lost and hungry children in other countries. However, since being in Korea and having time to think, pray and set goals for myself and my family I am realizing a few things. One of these things is that my passion is NOT going to come to pass with me only working as a K-6th grade teacher for the rest of my life, nor as a “stay-at-home don’t do anything except raise the kids and take the family to church” type of mom. These things are not bad, but I feel that God wants more from us women. Let me explain why…

Proverbs 31:10-31, the Message Version

“10 A good woman is hard to find, and worth far more than diamonds.11 Her husband trusts her without reserve, and never has reason to regret it.12 Never spiteful, she treats him generously all her life long.13 She shops around for the best yarns and cottons, and enjoys knitting and sewing.14 She’s like a trading ship that sails to faraway places and brings back exotic surprises.15 She’s up before dawn, preparing breakfast for her family and organizing her day.16 She looks over a field and buys it, then, with money she’s put aside, plants a garden.17 First thing in the morning, she dresses for work, rolls up her sleeves, eager to get started.18 She senses the worth of her work, is in no hurry to call it quits for the day.19 She’s skilled in the crafts of home and hearth, diligent in homemaking.20 She’s quick to assist anyone in need, reaches out to help the poor.21 She doesn’t worry about her family when it snows; their winter clothes are all mended and ready to wear.22 She makes her own clothing, and dresses in colorful linens and silks.23 Her husband is greatly respected when he deliberates with the city fathers.24 She designs gowns and sells them, brings the sweaters she knits to the dress shops.25 Her clothes are well-made and elegant, and she always faces tomorrow with a smile.26 When she speaks she has something worthwhile to say, and she always says it kindly.27 She keeps an eye on everyone in her household, and keeps them all busy and productive.28 Her children respect and bless her; her husband joins in with words of praise:29 ”Many women have done wonderful things, but you’ve outclassed them all!”30 Charm can mislead and beauty soon fades. The woman to be admired and praised is the woman who lives in the Fear-of-God.31 Give her everything she deserves! Festoon her life with praises!”

I feel that many christian women today have this misconception that God wants us to go to church every Sunday, have babies, and raise a good family. We should support our husband’s work, balance the checkbook, make the laundry is done and have dinner on the table every night.

However, it is obvious that the woman God has called us to be is much more than that. This ideal woman discussed in Proverbs is not entirely domestic. Yes, she is a good wife and mother, but she is also a manufacturer, importer, manager, realtor, farmer, seamstress, upholster, and merchant. She has wisdom in handling money, she is resourceful, she cares for others, and she is FAR from lazy. Most importantly, she fears the Lord.

God has been putting many things on my heart lately and when I re-read this the other day, it was like a light-bulb went on. So my drive now is going to help my family generate wealth (not jobs), so that we will be able to have the time and money to do what God has called us to do, which is not sit on our bums in a nice house watching T.V. and eating ice cream.

Sorry, American Dream, but we have been called to such a time as this. 

My Public Promise

09 Thursday Feb 2012

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Ok guys so here it goes…

By the time I come home from Korea two things will happen:

1. I promise to be at my goal weight of 115 pounds or 15% body fat (whichever comes first).

2. I promise to be ready to tackle the dreadful personal trainer’s certification from the National Association of Sports Medicine (NASM).

I am publicly announcing this for a few reasons:

  • To give anyone permission to check up on me (accountability)
  • There is power in  promises
  • I will now look like a complete IDIOT if I don’t achieve these things!!
I got this idea from Chalene Johnson’s PUSH book. In one of her chapters, she discusses the power of a promise. I will not go into detail but this is a great book to help you figure out your life goals to be associated with your top priorities, and to actually reach them. I will be blogging about some of my favorite topics from the book here later on.

I actually wasn’t going to tell anyone about the personal trainer thing until I hit my goal weight- but… plans changed. The material to cover is brutal and apparently the test is one of the toughest. I have a history of bad test taking.

I can do all things through Him who gives me strength.

Cheers!

Day 90 of TurboFire Results

05 Sunday Feb 2012

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So today marks my 90 days of TurboFire. However, I started dieting and exercising 10 pounds prior to starting TurboFire. When I started TurboFire I was at 146 pounds, but my journey to weight loss started me at 157lbs. I will share both with you.

Since arriving in Korea:

  • Weight then: 157lbs Weight now: 132lbs Total weight lost: 25 lbs
  • Body fat then: 37% Body fat now: 24% Total body fat lost: 12%
  • Total inches lost in hips: 4
  • Total inches in waist lost: 5.5

I am not uploading pictures to my blog until I am done with my journey- plus my before picture is super ugly. However, if you are curious, you can see my progress so far here…I may regret that…

Just Turbofire:

Weight: 146 start of TurboFire, 132 now. Total weight lost 12 weeks:  14lbs

Body Fat: 33%, now at 24%, total body fat lost from 12 weeks: 9%

Total inches lost in hips: 3

Total inches lost in waist: 3.5

I am starting to barely see abs now! I still have 17 pounds to go! I am excited to see the last 8 weeks of the advanced cardio Turbofire has. After that, I will be focusing on tone. I have not decided between the Turbofire/ChaLEAN Extreme hybrid, or the P90X/Insanity hybrid. I know both will work, but I may go with the P90X/Insanity to see if I can do it. Any suggestions?

Cheers to success! 2 more pounds before I hit 130- then I get my next bottle of wine! Hehe :D

Stop Dieting!

01 Wednesday Feb 2012

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There is a difference between being on a diet and HAVING a diet. The majority of people who “go on a diet” lose weight and then go off the diet and gain it right back…AKA Yoyo Dieting.

So stop dieting already!

Change your mindset. Decide today that you will live a healthy lifestyle… not just for you to lose weight but to have a healthy body, have more energy, never feel guilty, and everything else under the sun that comes from a healthy “diet” in general. Have a healthy diet, and stop being on a diet.

When you change your mindset about “dieting,” your whole view on food, exercise, and drinks begins to change. So how do you change your mindset? How do you make eating healthy a lifestyle and not a diet?

First of all, a lifestyle is how you live the majority of your LIFE. With that said, of course you will go out every now and then and have a limited amount of healthy eating options. As I mentioned in “The Battles of Eating Out,” don’t be a party-pooper just because it is not part of your lifestyle. Eat a small amount of the best thing you can find, and forget about it. I am talking about your day to day health and fitness…7 out of the 7 days of the week you should not have to think about whether you want to eat healthy that day. It is a given- not a choice.

To start forming this habit, you need to know which foods you should be eating on a daily basis, and which foods to stay away from. I base my food choices on the South Beach Diet, phase two, and occasionally phase three. However, since I am still in weight loss mode, I try to stay in phase two. However, after goal weight is reached, phase three is lifestyle foods. If you don’t like to do research then the food options in these phases are great to stick with for life. After you figure that out then you can start making it a habit. Click here for my review on the South Beach Diet.

Don’t forget about exercise! Try to move your booty at least 30 minutes a day. I don’t care how… dance, bike, run, power walk, go to Zumba… better yet, join one of my fitness challenges! Just MOVE everyday! This will also help you forget about dieting… this is your lifestyle!

It is time to start thinking healthy- not skinny. When you start thinking healthy you become skinny. :) Slow and steady wins the race my friends. Just eat healthy, and those pounds will fall off.

Cheers!

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