Exercise Accountability for Week Ending 12.13.15

This was the first week of workouts since completing the 90-day Body Beast Challenge. I’ve decided not to put myself on another program until after the beginning of the year. That’s not to say I won’t be exercising, though! I’ve already planned out all my workouts. I want to try several different workouts that are available on Beachbody on Demand. Not so much because I plan on doing any of them right now, because we own several programs that I haven’t yet completed. The reason I’m trying out so many different programs right now is so that I can help my clients decide which workouts are best for them. If you are in need of fitness guidance, please contact me. I’d love to help you!

This past week was a bit crazy! My husband was in a field exercise, which meant he was working long hours. It actually worked out well for us though, because I was able to spend the majority of my alone time to finish the ebook. I also decided to switch to a self-hosted site, which was quite an ordeal for me since I’m not a tech savvy person. Once everything goes through, I’ll be making some tweaks to the site to make it more me. If you have any suggestions I would love to hear them! Feel free to leave suggestions in the comments or contact me directly.

Auditions for community theatre were on Saturday. Callbacks are Tuesday, and I’m happy to say that I was invited back! The upcoming play is Spamalot, so I’m excited to (hopefully) be part of this production. There aren’t many female roles in this play, so we shall see.

Here are my workouts for the week:

  • Monday: Spinning class – 60 minutes
  • Tuesday: Kundalini Yoga – Yoga Beauty Body DVD – 60 minutes (available in the fitness section of my Amazon store: http://astore.amazon.com/mycrnoli-20)
  • Wednesday: Turbofire Low HIIT 20 – 20 minutes
  • Thursday: The Masters Hammer & Chisel Total Body – 36 minutes
  • Friday: PiYo Live Class Round 37 DVD – 60 minutes (I did the workout from my instructor DVD)
  • Saturday: Insanity Max 30 Sweat Intervals – 30 minutes, Dancing at auditions for community theatre – 20 minutes and more sweat, lol!
  • Sunday: 10 Minute Trainer Abs – 10 minutes, Relaxed Easygoing Flow from This is Yoga with Tara Stiles – 15 minutes (also available in the fitness section of my Amazon store: http://astore.amazon.com/mycrnoli-20)

As I mentioned earlier in the post, the ebook is complete! It took a bit longer than expected, but at least it’s finished! I’m still working hard to finish my personal training certification this month! I’m really excited to finish so I can help more people get fit!

As always, thanks for reading!

Exercise Accountability for Week Ending 12.06.15

This was the final week of my 90-day Body Beast Challenge with an extra week added because I missed a few when I was sick in October. It’s a good thing that happened because I don’t think it would have turned out well if Thanksgiving had been my final week, lol!

I’m absolutely satisfied with my results! If you’re a woman and you are scared to life weights because you don’t want to get big, don’t be! I’ve lost plenty of size in a short amount of time while lifting weights! If you’re like me and you prefer to exercise at home, Body Beast is the answer to get amazing results without setting foot into a gym!  Please contact me if you’re interested in trying it – I would love to assist you on your fitness journey!

While on this program, I’ve lost ¾ inch off my natural waist, 1 inch off my belly, ¼ inch from my hips, ½ inch from my biceps, ¼ inch off my thigh and ¾ inch from my chest. Chest, back and arms are the areas where I have the most fat, so I’m really happy to see them shrinking and getting more shapely. My muscles are tighter, my butt is lifted (as in my thut is gone!), and of course I’m seeing definition in places where there was none before. I didn’t lose much in my hips or thighs, but those are of less concern to me than my other areas. Also, I’ve lost 5 pounds. That may not sound like much, but I didn’t have much weight to lose.

The only thing that’s somewhat disappointing is that I’m not at my goal weight. However, I’m just 2 pounds away! Of course, I’m going to continue trying. For the remainder of the year, I have a variety of different types of workouts scheduled (yes, I wrote them on my calendar!). I’m kicking things off by going to a spinning class with friends for a change of pace.  By nature I’m an introvert and a bit of a loner and as such I prefer to exercise at home.  This is way out of my comfort zone!  But, sometimes you gotta step outside that zone 🙂

Here are my workouts for the week:

  • Monday: Body Beast Bulk Chest – 30 minutes
  • Tuesday: Body Beast Build Legs – 38 minutes
  • Wednesday: Body Beast Bulk Shoulders – 35 minutes
  • Thursday: Body Beast Bulk Back – 29 minutes, I taught a PiYo class – 45 minutes
  • Friday: Body Beast Bulk Arms – 35 minutes
  • Saturday: Beast Cardio – 38 minutes & Beast Abs – 10 minutes
  • Sunday: Body Beast rest day, but I did Total Body & Beast Abs 38 minutes & 10 minutes

For those who may be wondering, there have been a few delays with the ebook, but I’m still working on it and plan to finish up by the end of this week. I’m also working hard to finish my personal training certification this month! Can’t wait to start helping more people!

As always, thanks for reading!

Exercise Accountability for Week Ending 11.29.15

As I’m sure it was for most people, last week was busy! Between getting ready for Thanksgiving, working on my ebook, and putting up Christmas decorations on top of normal daily activities, there was a LOT to get done! During busy times like this I’m reminded of why I exercise at home!  Not having to fight traffic to get to the gym and get a workout in is so nice, especially when it’s hard enough to find 30 minutes or so to spare! Fitness at home is my preferred method for sure!  At the same time, I also understand that some people prefer to leave their home to workout.  Sometimes out of necessity (no space, too many distractions, etc.).  Other times it’s just a matter of being around other people that helps them to get and stay motivated.  That’s why I got certified to teach PiYo and am working on my personal training certification in addition to becoming a Beachbody coach.

My husband was off for four days straight for the holiday, which was awesome! We weren’t able to go visit family this year but we did have a Skype call, which was really nice. I absolutely love that we now have this technology available to us!  We made our old traditions but in such a way that they are friendly to my food restrictions (no gluten, dairy, soy, refined sugar, artificial ingredients). What we ended up with was every bit as yummy! I’m so appreciative of the fact that more companies are making replacements for traditional foods that are allergy friendly. More and more people have food allergies/sensitivities, so it was only a matter of time before demand for these types of products were filled by companies with the ability to meet the need. Of course, as with any food that is free of one thing, you have to make sure that it is free of all your allergens or other things that are generally not good for you. For example, many low fat or fat free foods replace the fat with sugar, and low carb or sugar free foods replace the flavor with either fat or synthetic sugars (which are often worse for the body than real sugar!).

Here are my workouts for the week:

  • Monday: Body Beast Build Chest & Tris – 49 minutes
  • Tuesday: Body Beast Bulk Legs – 41 minutes
  • Wednesday: Body Beast Build Back & Bis – 50 minutes
  • Thursday: Took a rest day because it was Thanksgiving!
  • Friday: Body Beast Build Shoulders – 38 minutes Beast Cardio 38 minutes & Beast Abs – 10 minutes
  • Saturday: Body Beast rest day
  • Sunday: Total Body – 38 minutes & Beast Abs – 10 minutes

This is my final week of Body Beast and I’m really happy with my results so far. I’m definitely seeing definition where I hadn’t previously. Although, I’m not sure how much weight I’ll actually lose after eating so much food this past week, lol. The plan for this week is to go back to liquid meals twice per day and light eating throughout the day. Hopefully this will help me get back on track from this week. Next week I will be posting my results from the 90-day program. It’s a good thing I had to add an extra week due to my allergies because I would not want to end this program on Thanksgiving week! It’s going to be another busy week.  I need to put the finishing touches on the ebook, teach another PiYo class, get a guest blog post ready, and spend more time working on my personal training certification by the end of the year!  Good thing for me I get to exercise at home (with the exception of teaching PiYo of course)!

Hope you had a very Happy Thanksgiving! And as always, thanks for reading!

Exercise Accountability for Week Ending 11.22.15

Because I missed a few workouts last week, I had to make them up this week. I even added an extra back and bis workout on Monday because I felt guilty for missing three days in a row. I slept wrong last Saturday, so I’ve been dealing with the aftermath of that pretty much all week. Because it feels like I have a pinched nerve, I had to scale back on the amount of weight I was lifting. I went back down to 15 lbs as my heaviest weight on my shoulders and chest. I also was sure to reduce the weight I lifted for reverse flies since that’s where my muscles are bothering me the most. That’s a weak area for me, so I don’t lift much to begin with but I went from 8 lbs at the heaviest to 5lbs at the heaviest. While I do want to get caught up and get back on track, I definitely don’t want to injure myself. I’m too close to finishing the entire program to have to stop now!

One thing I have to be careful of is overdoing exercise – it’s not good for my hypothyroidism.  If you overtax your body and you have Hashimotos, it can sap your energy and the stress can cause your immune system to over react to everyday stimuli.  Friday I did three workouts, which really made my body feel very stressed, so I did a short amount of yoga to calm my body down.  It seems to have done the trick because I was able to complete the remaining workouts without incident.  Now I can focus on doing only the workouts that are on the schedule since I’m back on track.

Here are my workouts for the week:
• Monday:  Body Beast Build Back & Bis – 50 minutes
• Tuesday:  Body Beast Build Shoulders – 38 minutes
• Wednesday:  Body Beast Cardio & Abs – 38 minutes & 10 minutes
• Thursday:  Body Beast Bulk Chest – 30 minutes
• Friday:  Body Beast Build Legs, Beast Cardio & Abs – 38 minutes, 38 minutes, 10 minutes 15 minutes of Easygoing flow Yoga from This is Yoga by Tara Stiles which is available in my Amazon store:  http://astore.amazon.com/mycrnoli-20
• Saturday:  Body Beast Bulk Back & Bulk Shoulders – 29 minutes & 35 minutes
• Sunday:  Body Beast Cardio, Abs & Bulk Arms – 38 minutes, 10 minutes, 35 minutes

This week was also my last 2 PiYo Live classes on the schedule for right now. One person showed up on Tuesday and no one showed up on Thursday.

There are a few likely reasons why I had such a low turnout:
1) I didn’t advertise in enough different places
2) I didn’t invite my local friends to each separate event I created on Facebook
3) it’s close to the holidays, and many people stop or cut back on working out during this time of year

In any case, I plan to try again after the beginning of the year. For now, I plan to focus on writing my ebook and finishing up my personal training certification.  Those two things are going to keep me quite busy!

Thanks for reading and have a Happy Healthy Thanksgiving!

Exercise Accountability for Week Ending 11.15.15

This past week was difficult to get through. Allergies have moved into my chest, which is making it difficult to get through the workouts. I’ve been coughing quite a bit & in general feeling a little under the weather. I’m making sure to eat healthful meals, drinking tea with honey & taking extra vitamins A, C, E & Zinc. Yes, I know that many doctors will tell you not to exercise when you are sick, but there are others that will tell you it’s perfectly fine to do so. Maybe I’m a bit stubborn, but I only have 3 more weeks of the Body Beast Challenge so I’m not about to start all over!  I am, however, giving my body extra vitamins and plenty of healthy fuel, so I think I’m good.  It’s not like I’m doing extended endurance exercises that would tax my immune system.  And that’s the beauty of exercising at home – you don’t have to worry about getting anyone else sick!

This was week two of my PiYo classes – one Monday evening and the other Wednesday evening. Not sure what I was thinking scheduling a class on Veterans Day. No one showed up either day, which actually worked out since I wasn’t feeling too good. Another issue is that I didn’t advertise quite enough. Live and learn and I’ll do better on the next round of classes I schedule. That probably won’t be until early next year. Between working on the ebook and studying for my personal training certification I have a LOT to accomplish before the end of the year!   Alright, all that said here goes:

Here are my workouts for the week:

  • Monday: Body Beast Build Chest & Tris – 49 minutes
  • Tuesday: Body Beast Bulk Legs – 41 minutes
  • Wednesday: Body Beast Build Back & Bis – 50 minutes
  • Thursday: Beast Cardio & Abs was also on the schedule but I skipped since I wasn’t feeling great
  • Friday: Body Beast Build Shoulders was on the schedule but I skipped because I still wasn’t feeling well
  • Saturday: Body Beast Cardio & Abs – 38 minutes since I was feeling better
  • Sunday: Beast Cardio & Abs was on the schedule, but I only did Beast Abs – 10 minutes, which was a makeup of Thursday’s workout.

Sunday was not a great day unfortunately. I woke up with a crick in my neck that quickly turned into a headache, and my monthly visitor showed up along with some painful cramps. At least I got my ab workout in! I’ll be making up the Shoulders, Cardio & Abs workouts I missed next week. I’m really hoping these allergies clear up so my body will cooperate with the adjusted schedule! I’m not going to give up this far in and have to start all over. Mind over matter, right?

As always, thanks for reading!

Exercise Accountability for Week Ending 11.08.15

This week I increased the weights I was using. For legs, back & shoulders I increased to 20 lb dumbbells as my heaviest weight. Since I wasn’t ready to go up 5 lbs on my arms, I added 1 lb weighted gloves & 1 lb ankle weights. I thought I ordered 2 lb each, but it was 2 lb total, so I’m going to stick with the size I bought. Mostly because I didn’t notice the weight until after I opened the package & it was destroyed. Lesson learned! When I’m ready to go up again I’ll make sure I order 2 lbs each!

After adding an extra week due to missing several workouts when I was dealing with cold/allergy symptoms, this was my final week of Block 2 of Body Beast.  Last week I mentioned that I was taking measurements & considering posting pictures of my progress. Well, I chickened out on sharing the pictures, but I did check my weight/measurements.  Since starting the program in September I have lost 3 inches & 5 lbs. I am 3 lbs from my goal weight, so this is huge! However, part of me always hopes for better progress than I get. 5 lbs is a great amount of weight to lose when you are so close to your goal weight. Even though logically I know this, I was still a little disappointed that my results weren’t happening faster. I also have to remind myself that because I have hypothyroidism my bodily functions are slower, including metabolism!  The layer of fat I have is much more stubborn thanks to Hashimotos, but that doesn’t mean I’m going to give up. I’m still seeing progress, no matter how slow. I had to stop checking my progress weekly because I know it’s going to take longer, and not seeing results each week was messing with my head. Waiting longer to check in means that I’ll see bigger changes & be encouraged to keep going.

Here are my workouts for the week:

  • Monday: Body Beast Bulk Chest – 30 minutes
  • Tuesday: Body Beast Bulk Legs – 41 minutes
  • Wednesday: Body Beast Bulk Arms – 35 minutes, practiced PiYo – 45 minutes
  • Thursday: Beast Cardio – 38 minutes & Beast Abs – 10 minutes, practiced PiYo – 45 minutes
  • Friday: Body Beast Bulk Back – 29 minutes, practiced PiYo course – 45 minutes
  • Saturday: PiYo Live Class – 45 minutes
  • Sunday: Body Beast Bulk Shoulders – 35 minutes

I spent a lot of time this week practicing for my PiYo Live class. Much of that time was building the class & marking the moves with the music. However, I did complete many of the sections multiple times to see if I would be able to remember the moves without looking at my notes. The times I noted above was the actual amount of time I spent doing moves, they do not include the time spent writing notes and marking. The first class went fairly well. My husband and one of my friends showed up, which worked out because I had trouble remembering the choreography. We all worked up a good sweat, and my friend said she’s coming back, so I consider that a win! I have more classes coming up in the next two weeks, so I can’t wait to see what happens.

As always, thanks for reading!

Exercise Accountability for Week Ending 10.25.15

This week was great!  I felt much better than last week, and I even got out of the house a few times!  Monday I attended a coffee and yoga event with a club that I belong to.  Met some wonderful women, had a great time, and got in another workout.  Win-win!

Friday my husband and I went on a long overdue date night.  There’s a local restaurant that is right by the Cumberland River, and because the temperature was so nice, we sat outside on the patio that overlooks the nearby boat docks.  I remained on my diet – they had a really good salmon and avocado salad that I ordered & skipped the cheese.  Simply getting out of the house was worth it!

Since I knew we had an event to attend Saturday, I moved that day’s workout up to Friday.  Saturday we attended an Autism Speaks walk to support my husband’s cousin.  His son has Autism, and they really wanted some family support.  All this time we’ve lived in the area and had no idea that we had family living this close to us!  It was my first time meeting them, and my husband hadn’t seen his cousin in about 30 years!  It was like a mini family reunion!  We tried a great restaurant called Noshville, where I ordered an omelet with bacon and avocado.  It reminded me of  a local restaurant in Austin that we liked to frequent when we lived there called Kerby Lane Cafe.  Lots of hipsters, long wait, reasonable prices, casual atmosphere, and the food was absolutely worth it!

Here are my workouts for the week:

  • Monday: Body Beast Bulk Chest – 30 minutes & 30 minutes Yoga
  • Tuesday: Body Beast Bulk Legs – 41 minutes
  • Wednesday: Body Beast Bulk Arms – 35 minutes
  • Thursday: Beast Cardio – 38 minutes & Beast Abs – 10 minutes
  • Friday: Body Beast Bulk Back – 29 minutes & Body Beast Shoulders – 35 minutes
  • Saturday: Attended an Autism Speaks walk in Nashville to support our cousin whose son has Autism
  • Sunday: Rest day from Body Beast

This week I stayed at the same weights that I had been using for the last few, but I am ready for a small increase.  The next weight up that we own is 5 lbs over where I am no, but I’m not ready to increase that much just yet.  I need to purchase some 2 lb wrist/ankle weights & go from there.  So far I’m really happy with my progress in how I look.  It’s been a few weeks since I’ve taken any measurements so I’m about due to check in.  I don’t like to do it every week because sometimes it can be discouraging, especially since my body is slow to respond to diet/exercise.  Even though I’m off my thyroid medication and feeling better, I still have to remind myself that with Hashimotos everything goes slower!

As always, thanks for reading!