Tag Archives: fitness

This Year > Last Year

Posted on by

2

It’s amazing the difference twelve short months can make. Just 365 little days…
IMG_20130424_123726

Last May, I was about 40 pounds heavier and a bunch of inches thicker. I was four pant sizes and two-three (depending on the store) shirt sizes bigger. I couldn’t dream of shopping in “normal” stores, save for the maternity section or the occasional tunic or dress that I fashioned into a form-fitting shirt (Yes, really. I did both).
20120815_174956

Last May I was uncomfortable wearing t-shirts and wouldn’t dream of wearing tank tops. No one wants to see all that flab flapping around. When I did finally start to wear tank tops, it was the biggest deal. I remember calling my mom as I stood at the big box hardware store wearing a sleeveless dress. I was nearly in tears I was so proud…and so terrifyingly self-conscious.
IMG_20120410_185801

Last May I didn’t leave the house without my hair and make up done, my outfit acceptably perfect. Why give the world another reason to judge me? I may be The Fat Girl but I would never dream of being The Ugly Fat Girl.

Last May I struggled to run for 30 seconds. I stuck mostly to the elliptical at the gym, because I was afraid of how unattractive and out of shape I’d look trying something new. I didn’t make eye contact and I stayed in the back row of my darkened spin class—the only group class I would attempt.
20130422_161453

But now?

This May, I’m still stuck in a seemingly never-ending weight loss plateau, but I’ve lost over 60 pounds in about a year, I’ve tightened and toned my body to the point where I sometimes like what I see in the mirror. I haven’t given up. I regularly shop at normal stores in mostly normal sizes. Sometimes, I even need to grab a smaller size.
20120702_180203

This May, I cry in dressing rooms because I can’t believe I fit in the size 14 shirt not because I have to grab the 3X.

This May, I’ve run a 5K race, with a goal of doing five more this year (three are on the calendar!). I’ve gotten my heavy body up on a paddleboard…while wearing a swimsuit. I’ve taken (and love!) a boot camp and a weights class—where I’m constantly uncomfortable and pushed to my physical and self-esteem limits.
20120923_082217

This May, I rarely wear makeup when I’m not at work or going out socially. I’ve stopped caring what I look like in the best possible way: I still want to look cute, obviously, but I no longer spend an hour getting ready to go to Target on a Saturday afternoon.
20120818_084955

This May, I wear t-shirts. And tank tops. And dresses that show off (most) of my legs.
20120714_132145
20130506_160351

This May, I explore the world around me. I try new things. I put myself out there socially (something, I admit, I’m just starting to feel out). I’m less afraid of others, less afraid of myself.
IMG_20130507_121706 20130427_094733

This May, I’ve mostly made peace with myself. As is, right now. Fat and all. The scale doesn’t define me, your opinion of me, and what fat girls should and should not do, doesn’t define me. I define me. And I like me. I’m proud of me.

This May, I can’t wait to see who I am next May.

The 100

Posted on by

0

Recently, I posted this workout on Instagram and Twitter  (I’m @MandaKayMakesIt for both!):
IMG_20130326_150521This workout is BRUTAL. My legs were on fire, I spiked my heart rate, and I was feeling it the next day. Throw in an arm workout and some planks and you’re good to go–full body punishment!

The whole thing took me only a little over 30 minutes, but I felt like I had been working out for hours! Definitely a good option when you’re short on time and resources (i.e. traveling, no gym) but want to make a big impact.

Since variety is the spice of life, I shook it up a bit and did different variations of each move to make it a full body thang. And if you’re unfamiliar with a particular move, look it up online. They’re all easy to find!

Here’s what I did:

Manda Kay’s 100 Workout

100 jumping jacks

90 crunches -

  • 30 standard
  • 30 bicycles
  • 30 pulse

80 squats -

  • 20 standard
  • 20 plie with calf raise
  • 20 plie
  • 20 pulse

70 leg lifts -

  • 20 left side
  • 20 right side
  • 30 back

60 jumping jacks

50 crunches -

  • 25 bicycles
  • 25 standard

40 squats -

  • 20 plie with calf raise
  • 20 plie

30 leg lifts (back)

20 jumping jacks

10 minutes on the bike on the hardest resistance

Stop Starting

Posted on by

0

I’m guilty of making excuses, over and over…

The weather is bad.

I don’t want to deal with rush hour traffic.

I’m too tired—rest is important, too!

I can start fresh tomorrow.

I’m too busy.

I need to clean my house—I can’t deal with anything else until that is straightened out.

Etcetera.

Etcetera.

Working out consistently has been a constant struggle for me on this journey. But I’ve learned a few things throughout this struggle. Perhaps the most importnat thing I’ve learned? Don’t pay attention to what anyone else is doing. Fit your workout to you.

For example, I know that if I don’t get up for  a morning workout, I’m going to struggle to work out after work. I’ll make one of the above excuses and have little problem convincing myself it’s valid. And then one day of skipping turns into an entire week. And then I start making bad food choices. And then the guilt sets in. And then I’m screwed. It’s a vicious cycle and a very real problem, friends. One I’ve been stuck in for quite some time.
free-1

But if I drag my behind to the gym at the crack of dawn, even if it’s for a super quick, half-assed workout, that small action sets the tone for my entire day: I make healthier choices across the board, I’m happy, have more energy, and I’m even more prone/inspired to knock out a second workout after work. And the pride I feel in that successful day makes it that much easier to roll it all into the next day, and then the next day…

So, my point is do what works for you, but do something. We think that we have to be perfect, or perform in a certain way to be successful. We have to follow this person’s example, workout for this many minutes because Betty Bootcamp did. But, no, you don’t.
f94dc85ec80729493dbf9a07d7735291

Just get up and move. Try new, fun things. Fail at them and try something else. If you can’t stand the treadmill, as most of us can’t, screw up the courage to hit a group class at your gym. Or, weather permitting, get outside. Put your headphones, sunglasses, and hat on and you can pretend the world doesn’t exist (not to mention the vitamin D and overall mental health boost you’ll get from all that sunshine soaked, chirping bird beauty). If you aren’t feeling the work out you’ve got scheduled, switch it up to something that does seem fun—even if you’re going to burn less calories or exert yourself less. Just move more and do what fits with your mood, your day, your schedule.

Make the most with what you have where you are. 

March Goals

Posted on by

0

Woo hoo! We survived February: the worst of all the months! It’s March and we’re that much closer to spring and sunshine and warmth and the ability to be outside without the possibility of losing appendages!

February was a rough one for my goals as well. Surprise! I didn’t achieve any of them!

Well, it’s a new month and I’m newly motivated to move past my recent health drama. I think I’ve been struggling because I’ve been floundering with no answers, no guidance, no clue as to why my body is being such a little b-word. Now that I know what’s up, I feel ready to start working to defeat it. I’m looking forward to the hard work–an awesome feeling :)

37858453087242964_CxzlqiG9_c

Goals for March

1. 1,000 calorie burn each day
2. Complete my food journal each day
3. Run 3 times per week
4. Try a new gym class
5. Compliment myself every day

And finally…a month without alcohol! It’s recommended that I avoid alcohol while on my new medication, so…I’ll miss my BFF vodka, but I think it’ll be a good way to keep the extra carbs/cals in check.

As always, I’d love for you to join me! Pick a few goals from my list, or come up with your own, then share your list in the comments below.

February Goals

Posted on by

0

Does anyone still have problems spelling February? It’s not just me, right?! :) It’s one of those words, like ‘prairie’, that I have to think about each time I spell it. Good thing I have an English degree...

So it’s February. The shortest, most depressing month of the year. This is the time when winter doldrums really set in. All that stale air, dirty snow, dark-at-5pm winter BS gets real, real old. Combine that with Valentine’s Day singledom, and it becomes especially tempting to fall into old, comfortable habits.

But so far this year, I’m doing really well. January was a good month: I made progress with all my goals, lost some weight and a bunch of inches. I ended up not running the 5K I had planned because it was freezing and I lacked the funds. Other than that, I made significant progress with C25K and a had a breakthrough with the dreaded treadmill. I re-started Jillian Michaels’ 30 Day Shred, though I didn’t do it consistently–I was too focused on my new favorite gym class, Body Pump! I did extremely well with staying out of the grocery store. I made maybe 1 extra trip, but I otherwise ate through what I had stocked up at home. Good month!

Here’s what I’ve got cooking for February:

Goals for February

1. Finish C25K
2. Complete 30DS–just because I’ve been wanting to do a full cycle of this FOREVER.
3. Move it at least once per day–too often when I take a rest day, I let that 1 day become 2, somtimes 3. Enough!
4. Complete calorie log every day–and do it without going over. I’ll sometimes enter half my day but then get too lazy or busy to finish it, which allows for unaccounted for calories going in. No more excuses!
5. Run the Valentine’s Day 5K–they make you way signs on your back stating your relationship status. Yikes.

As always, I’d love for you to join me! Pick a few goals from my list, or come up with your own, then share your list in the comments below. 

Hang On

Posted on by

2

Fact: I have all my best Oprah “a-ha!” moments in spin class. I don’t know what this is, but every time my butt is on that bike, I get smacked in the face with the most awesome, profound, and obvious thoughts. That’s part of the reason why I say going to spin class is like my version of going to church. It’s a legit spiritual experience for me, one that opens me up to myself and helps me more positively and productively navigate my world.

This is my first week back in the gym since the end of November. Over a month away, and it shows. I’ve been feeling like a newbie, experiencing the same anxiety, going-to-throw-up nervousness that I did when I started there almost one year ago. I think it’s a combination of: 1. realizing that my fitness progress has basically been wiped out, and 2. a mental roadblock of not wanting people to think that I’m one of those people who are new to the gym as of January 1 (Resolutionaries, we’ll call them).

net

In light of that, I’ve been trying to exude as much confidence as possible, being purposeful in everything I do–from how hard I push myself on the machines/in class, to how I walk through locker room and open my combination lock. I don’t want people thinking  I’m weak or that I’m some flash in the pan gym-joiner.

But between the oncoming monthly hell that is being a woman,  this nagging cold and having been off the workout wagon for awhile, it’s definitely been a difficult transition back. My stamina is shot, and I can barely run. I feel gigantic, puffy, ugly, crazy insecure–worse than I did at my heaviest. I’m still sore from my weights class two days ago. These are all things I had successfully moved way past just a short month ago. But now I’m back here and it sucks.

Which is why last night’s “mass”, my first time back in the pew/on the bike since the end of November, was so powerful.

104356916335294464_WrpjjzO5_cAll off this doubt and insecurity, negativity and worry, was running over and over in my mind. I felt it rise up violently each time I caught myself in the mirror. And I was pissed. Why did I stop? Why was I back here again? I don’t want to know this gross person anymore! Why is she still here?

And then as it tends to do in my life, a song came on that changed everything.

All These Things That I’ve Done by The Killers. One line in particular replayed in my head over and over, long after I left class:

When you can’t hold on, hold on. 

hold on

Yes! Over and over in life we give up. In all things big and small, we pump the brakes or sometimes even come to a screeching halt when we feel challenged or things appear too difficult to manage. But this year, and forever after, when those roadblocks pop up, I want to accelerate through them. When I feel like giving up, I want to push even harder. Stop over thinking, worrying, analyzing, doubting, and just do. Be. There just can’t be any other option than to keep going. Hold on.

When you can’t hold on, hold on.

4038050124_e613590aa8

January Goals

Posted on by

4

I haven’t done a monthly goals post in a hot minute. So what better time than the New Year to get back into the habit? This time around, we’re setting five goals per month instead of ten (more doable, I think). Here’s what I’ve got cooking for January:

Goals for January

1. Make progress towards completing C25K – this is still lingering for me and I want it done!
2. Restart (and complete) 30 Day Shred (30DS) – again, I want it done!
3. Take 4 yoga classes 
4. Workout at least once per day
5. Run the St. Paul Winter Carnival 5K sub 44 minutes – a goal for this year is to run five 5K races, and 44 minutes was my time from my previous 5K race. So, check a race off the list and set a new PR.

As always, I’d love for you to join me! Pick a few goals from my list, or come up with your own, then share your list in the comments below. 

Resolve

Posted on by

4

Here it is! Your obligatory yet lovingly and soberly composed New Year’s post! Let me start by saying that, as someone who’s spent the majority of their life overweight and is also highly self-critical/analytical, I’m a sucker for fresh starts, clean slates, second chances, resolutions, Mondays, and new years.

Over the past few weeks, I’ve spent a good deal of time taking stock of my 2012: what I learned, where I failed and succeeded, what I want to do differently in the new year, and what goals I want to accomplish. I feel like 2012 was been my practice year, my twelve-month warm-up. 2013, in very technical sports speak, is the Big Show. It is my regular season where I work towards the playoffs and, eventually, the Super Bowl (my weight loss goal, for those who are metaphorically challenged). For the most part, I know what worked and what didn’t, where and why I was and was not successful. But more than anything, I know the fire inside in me to succeed, to keep going, is stronger than ever. I want that championship ring, dammit!
Photo 1

Here are the big picture ambitions I have for 2013:

Love
Above all else, I want to practice love. For myself, for all situations and circumstances, for friends and family, for complete strangers. A big part of my success this past year has been shedding the negativity and cynicism that have ruled my life for so long. I want to continue to develop this practice, to make myself more and more open and vulnerable to all that surrounds me. Be present in the moment. Care for the relationships in my life, cultivate new ones. I want to go on a date, focus on living my own life, let go of residual guilt and anger, travel. Live in kindness, gratitude, and love.
ranunculus-in-a-vase-5-x-5-romantic-fine

Weight
Obviously, I want to continue to lose weight. This past year, I lost 65 pounds and have mostly maintained that weight. But I have so far to go. In 2013, I want to lose an additional 100 pounds. Ambitious and aggressive, but the jiggle is there still, so…

My cousin shared a yearlong plan someone had put together where they gave up one unhealthy food item each month. I adapted this idea to my own life, planning to give up one trigger food each month. I’m intrigued to see if I have the willpower to do it, and I’m also interested to see how my body reacts month-to-month. I’ll be tracking my progress using an app on my phone, and sharing updates on the blog and on my Twitter. Here are the twelve items I’ll be giving up throughout 2013:
Monthly

Fitness
I have two main fitness goals for 2013: 1) become more of an athlete, and 2) build consistency. The biggest hindrance to my progress in 2012 was a lack of consistency. I’d go through spurts of working out, then when I didn’t get my results, I’d slack off for a week…or two months.

To resolve that, I’ve set some specific challenges for myself that will hopefully help build consistency, and make me more of an athlete. Because I don’t want to continue with my same old, half-assed elliptical workouts. I don’t want to end up skinny fat. I want to be able to kick some serious ass. So, in 2013 I want to…

  • Run an entire 5K
  • Participate in at least five races
  • Look into the possibility of doing a 10K
  • Get a trainer
  • Begin a swimming program
  • Take up a new summer and winter sport
  • Explore the possibility of doing a triathlon in 2014

I also have big plans for this blog in 2013. Namely, a redesign done ASAP (any takers?), along with lots more posts. Because, as my mother keeps pointing out, blogging helps keep me accountable and allows me to share my thoughts—get them out of my overanalyzing brain and onto virtual paper. And of course I want to do things like read more, spend more time doing the arty things I love (playing music, painting), travel, get a tattoo, etc. But these are the main areas I want to focus in the coming months, because they have the most overarching impact on my life.

So that’s my big plan for 2013. I do intend to continue menu and workout planning, setting smaller goals and challenges each month (sharing them on the blog, of course), and tracking my food and exercise on My Fitness Pal. All of these things served me well in 2012. I hope you’ll stick around and see how it all plays out. Your support, encouragement, and advice over the past twelve months has been invaluable. I am so grateful to each and every one of you—I could not have done this without you and I hope I can inspire you even more in the coming months. Because I’m not stopping until I finish making this little life of mine.

What are your resolutions for 2013? Set some, share them with me, then let’s get after it! 

A Note From The Universe…and A Note From Me

Posted on by

0

I hope this post helps explain, at least a little bit, why I’ve been neglecting the blog and you, my loyal readers, as of late. I know I owe you a update on this month’s goals, and a few delish recipes. But, plain and simple, I’ve been busy! Work is kicking my butt in the best, most rewarding way possible, and beyond that, I’ve been crazy focused on my eating and workout plans–I’ve been pulling two-a-days for the last few weeks, and loving every second.

I’m feeling so good these days–so much energy, such a upbeat, positive mood, optimistic and happy about every. thing. The scale has been stuck this week thanks to my womanhood (damn you, ovaries!), but I’m making progress elsewhere: gaining muscle (thanks to my new weight training program), remaining loyal to my accountability partner (more on that soon), my clothes are looser, and my endurance, willpower, and dedication have never been stronger!

But all of these things take an extraordinary amount of time. My schedule for the past few weeks has literally been: 5am workout, work, evening workout, dinner, bed. Wake and repeat. And I love it. I really think I’m finally in the place where I’m enjoying this whole process. I’m having fun with it.

A Note from the Universe…

Generally speaking, Amanda, the busier someone is the faster time flies, the less they worry, the more friends they have, the farther they travel, the quicker they rebound, the richer they become, and the happier they are. 
Passport ready? 
The Universe

Words of Wisdom Wednesday…And A Quick Check In

Posted on by

0

Did you guys see these Nike commercials during the Olympics? Today, and every day, go out and find your greatness, whatever that might mean for you.

I found some of my own greatness this weekend: I spent the weekend with my family, helping my grandparents with landscaping at their house. This meant hauling, shoveling, shaking clean, and raking tons and tons of rocks…and then going inside to enjoy some of my Grandma’s most delicious cooking. I made smart choices, though, preparing and eating mostly my own healthy food, and squeezing in a run with my cousin while everyone else took a beer break. Victory!

That greatness carried over to the scale this week, where I thought I’d see an increase–things are always a little iffy when you step out of your normal routine. However, I not only lost the 6+ water-filled lbs. post-TOM, but I’m back down to my lowest weight since starting this dang thang! Again, victory!

I’m following up this morning’s greatness-filled workout (intervals on the elliptical and stairclimber) by venturing out for a five-mile walk/jog (or wog, as I call it) after work. Be great, all!

PS. I promise to get you that pumpkin cookie recipe this week! I haven’t forgotten!

How do you find greatness in your every day? Let me hear about it!