ever-changing evermore

Keeping it Real #3 – I’m “Getting Some Work Done”

April 1, 2016April 1, 2016 by Courtney, posted in Keeping it Real

If you know me on FB and my other blog, you know that I’m a pretty honest person. Honest to a fault sometimes, I’ll admit. My mother would absolutely DIE if she knew I was going to post this picture, but I’m not her, and she’s not me. HA!

I’m getting some work done.

A while back, I posted about my trouble spot. It has bothered me since I was in college (maybe high school?) when it first showed up. It has made every decision for me in regards to pants that I’m going to purchase or wear. It has jiggled along with me on every run, every kickboxing class, and every TurboFire workout. Every morning, I look at it, sigh, and get dressed. Everyone who knows me knows it bothers me.

One of my dearest friends met me for breakfast two weeks ago and said, “One more thing. I know you hate that “fat pocket” you have. I don’t think you need to do anything about it, but I know it bothers you. So I picked this up for you at the dermatologist the other day because your “fat pocket” is on the last page.” I couldn’t flip to the last page fast enough!

And there it was! The gal in the photo had a dominant fat pocket (they actually call it that, it’s not just my term) on her right thigh, just like me! And after one treatment, it matched her other thigh! I was amazed. I was excited. I was hopeful.

I mentioned it to my husband and he was very much like my friend, “I don’t notice it, but you hate it. You’ve done everything you can. Get a consultation so we can learn about it.”

So… I called the next day! I went in last week and I knew then that I was for sure doing it! The gal who will perform the procedure (Coolsculpting) said that my body is what it’s made for – thin, in shape, toned but with little pockets of fat that you just can’t get rid of with diet or exercise. She said that if I was overweight, that it would not be the procedure to get me the results I want, but that because I’m the type of person it’s designed for, that I should be very happy. She, herself, did it 2 years ago on her upper belly and is 100% happy.

So, for the price of $1,750 (it’s normally $1,900 but there was a discount this month), I get 4 hours of treatment, broken up into an hour each. So that would be an hour on each side, then another hour on each side 30 days later. BUT – my right side is bigger than my left, so she wants to do both sides first, and then at the 30-day re-treat, do the right side again (to even my sides out) and use the remaining hour for my belly above my C-section scar. And… she says there’s not enough there to warrant a second treatment on my belly, so it should almost all flatten out.

I walked out of there totally committed in my head that this was happening. But it is expensive (but not compared to invasive treatments like lipo or tummy tucks) and it wasn’t my sole decision to make. My husband and I went out for coffee the next day to discuss (he’d asked me to ask our dermatologist friend his thoughts first and he was 100% on board and said I’d be happy with it for my target areas) and he responded with, “book it, I am 100% supportive.” I was so excited! I told him that I was selling stuff furiously on FB to pay for it, but he said that I was being ridiculous and to just book it and get it done (he’s a great husband!). However, I’ve closed $975 in FB sales in 3 days and that’s all going to this treatment, because I can’t justify spending $1,750 of family funds on something cosmetic (my goal was to make at least 50%, and I’m past that!).

So… it is happening on April 25th! I have a 2 hour session booked and the technician says I’ll see things start changing within a couple of weeks, but that the real change comes 4-12 after treatment. Four weeks after the first treatment, I’ll go back in for another 2 hour session and I’ll have the right side treated again and my belly treated at the same time. As she says, “it’s not like we’re cutting it off, we’re just flattening it out.” Whatever! Flatter is BETTER as far as I’m concerned!

I, of course, will document this all here, because that’s what I do!

(A photo from their website (the circled one is what I’m having done) so that my half-naked photo doesn’t show up in your reader. You’re welcome!)

Work1 — Parts circled in violet are going to shrink!

PS – I did start a new running program almost two weeks ago but haven’t had time to launch it here yet. I’m running 3 half marathons in 3 months starting on April 30. Lots of training going on!

Abs Show Progress, or Lack-There-Of!

March 12, 2016 by Courtney, posted in Fitness and Health, Hammer & Chisel

I have a new measuring stick when it comes to my fitness – my abs. The last 9 weeks really whipped them into shape and they went from being acceptable to really defined for a gal who was never an athlete growing up. I sort of became obsessed with them, celebrating little things like a new vein popping up on my stomach or a smaller “muffin top” when I’d sit.

I worked really hard for them, and continue to do so. I do abdominal work *almost* every night. I have a really bad back and with stronger abs, my back feels better so there are a lot of reasons to take care of them. I snap pictures every few weeks to make sure I’m not slacking. Ha!

This is how I'll take front and side photos to show close-up progress - consider this my mid-program progress photo! — February 4, 2016

The vein that appeared on my stomach after a couple of weeks of H&C started to fade last week when I slacked off. But just 3 days back on and here it is, even when I'm not flexed. Hooray! — February 25, 2016

From February 4 to March 10, it’s obvious there’s been some slacking off. I’m back on the wagon though, and I expect a bit of a turn-around the next time I feel compelled to photograph my abs for comparison reasons.

H&C Challenge – Weeks 8 & 9 – ALL DONE!

March 12, 2016 by Courtney, posted in Fitness and Health, Hammer & Chisel

Week 8 Statistics (Ending 03/01/2016)

Weight: x pounds
Body Fat %: x%
Time Spent Being Active (>= 6 hours): 6 Hours 28 Minutes
- Miles Run: 21.01 Miles
- Number of Runs (>=3 runs a week): 5 Runs
Days within Calorie Goals per MFP (1390): 5 days

Exercise:
- Wednesday – Ran 3.0 miles in 28:30; Walked 0.55 miles in 8:00; Hammer Plyo (25:00); 10 Ab Hammer (12:00)
- Thursday – 10 Ab Hammer (15:00)
- Friday – Ran 4.5 miles in 45:07; Walked 0.50 miles in 7:18; Lifted weights (34:00)
- Saturday – Rest – BUSY DAY!
- Sunday – Ran 4.0 miles in 39:50; Walked 0.35 miles in 5:00; 10 Ab Hammer (12:00)
- Monday – Ran 5.01 miles in 45:20; Walked 0.3 miles in 5:19; 10 Ab Hammer (13:00)
- Tuesday – Incline walked 2.8 miles in 40:08; Lifted weights (40:00); 10 Ab Hammer (12:00)
Notes:
- I am really bored with lifting weights – I’m struggling keeping motivated to drag weights out every day
Picture of the Week:

The Week’s Workouts:

Week 8 + 1 Statistics (Ending 03/08/16) – FINAL!

Weight: x pounds
Body Fat %: x%
Time Spent Being Active (>= 6 hours): 7 Hours 23 Minutes
- Miles Run: 23.59 Miles
- Number of Runs (>=3 runs a week): 5 Runs
Days within Calorie Goals per MFP (1390): 5 days

Exercise:
- Wednesday – Ran 3.0 miles in 33:32; Walked 0.2 miles in 3:00; 10 Ab Hammer (12:00); Weight lifting (22:00)
- Thursday – Ran 2.0 miles in 21:11; Walked 1.85 miles in 26:50; 10 Ab Hammer (12:00); Weight lifting (26:00)
- Friday – Rest
- Saturday – Ran 6.0 miles in 53:00
- Sunday – 10 Ab Hammer (13:00)
- Monday – Ran 6 miles in 55:00; Walked 0.54 miles in 10:00; 10 Ab Hammer (12:00); ISO Speed Hammer (23:00); PiYo Sweat (27:00)
- Tuesday – Ran 3.3 miles in 30:00; Walked 0.7 miles in 11:30; Hammer Conditioning (30:00); 10 Ab Hammer (12:00)
Notes:
- It seems strange that I’m having a downturn in stats but am spending plenty of time exercising… I blame it all on food and exhaustion. Not excuses, but reasons
- I didn’t weigh in because we had a date night the night before Wednesday
- Overall, I’m happy with my progress and the program, but I will say that lifting weights 6 days a week is really hard to do – I’m ready for a break!
Before and After Photos:

9 Weeks of weight lifting and it's obvious my abs were the big winner! — 9 Weeks of weight lifting and it’s obvious my abs were the big winner!

Not exactly the same angle, but there are some changes

I'll take it! Definite progress in arms and abs — I’ll take it! Definite progress in arms and abs

Honestly, I don't notice much of a change here other than my shoulder muscle looking larger — Honestly, I don’t notice much of a change here other than my shoulder muscle looking larger

H&C Challenge – Weeks 6 & 7

February 26, 2016 by Courtney, posted in Fitness and Health, Hammer & Chisel

Week 6 Statistics (Ending 02/16/16)

Weight: ? pounds
Body Fat %: ?%
Time Spent Being Active (>= 6 hours): 5 Hours 38 Minutes
- Miles Run: 13.17 Miles
- Number of Runs (>=3 runs a week): 3 Runs
Days within Calorie Goals per MFP (1390): 6 days
Exercise:
- Wednesday – Ran 5.05 miles in 50:00; Walked 0.40 miles in 5:50; Hammer Conditioning (30:00); 10 Hammer Abs (12:00); 7-Day Arms/Back Challenge (7DABC) (11:00)
- Thursday – Chisel Cardio (38:00); 1/2 of Chisel Endurance (16:00); 7DABC (5:00); 10 Ab Chisel (10:00); Ran 3.03 miles in 32:00; Ran 0.34 in 5:00
- Friday – Hammer Power (38:00)
- Saturday – Rest- SICK
- Sunday – Rest – SICK
- Monday – Total Body Chisel (35:00); 7DABC (7:00), Ran 4.0 miles in 38:19; Walked 0.35 miles in 5:16
- Tuesday – Rest
Notes:
- Not a good week – I’m burned out. More on that later.
The Week’s Workouts:

Week 7 Statistics (Ending 02/23/16)

Weight: 141.8 pounds
Body Fat %: 21.4%
Time Spent Being Active (>= 6 hours): 6 Hours 27 Minutes
- Miles Run: 20.27 Miles
- Number of Runs (>=3 runs a week): 5 Runs
Days within Calorie Goals per MFP (1390): 6 days

Exercise:
- Wednesday – Ran 3.1 miles in 27:46; ISO Strength Chisel (35:00); 10 Ab Hammer (12:00)
- Thursday – Ran 3.0 miles in 29:45: Walked 0.35 miles in 5:12; ISO Speed Hammer (24:00); 21DFX Yoga (10:00)
- Friday – Rest
- Saturday – Ran 5.14 miles in 49:33; Ran 1.01 miles in 10:16
- Sunday – Ran 3.10 miles in 26:52; Walked 0.56 in 12:00; Hammer Abs (13:00)
- Monday – Chisel Endurance (36:00); 10 Ab Chisel (12:00)
- Tuesday – Ran 3.0 miles in 28:13; Ran 1.01 miles in 8:07!; Max Hammer Strength (36:00); 10 Ab Hammer (12:00)
Notes:
- I am adding a +1 week at the end to make up all of the skipped H&C workouts from my week of burn-out (overlap between weeks 6 and 7)
- From this Sunday on, I hope to do ab work every single day until 3/8
- I’ve modified my plan for the next fitness period that I’ll be tracking to be more realistic with my abilities to do both weights and ramp up my running
Pictures of the Week:

Bryson and I went for a run today, first one in months! I wasn't sure if he'd still tolerate it, but he loved it! So there we were, pretty far from home and about to turn 3.5 miles and shooting for a total of 5 so I took a little park access road back, thinking it hooked back into the trail. It didn't. We ended up at the end of the road with a creek between us and the trail. Hmmm... Not about to tack on an additional 1+ miles by going back, I decided to all-terrain it across the TINY creek with Bryson in the BOB. I got him across but the front wheel started sinking into the mud, and I was attached to the stroller with the wrist strap and could not get leverage to hop across. I fell into the creek and the stroller turned completely over, with Bryson upside down in the mud! He was unfazed and we got upright again, but we were covered in mud! I grabbed my phone, brushed myself off, laughed with a gal who watched the whole thing, and headed home. 6.15 miles later, I strolled up our sidewalk and... No house key. It fell into the creek. So, we hopped in the car (hubs was in the driveway on his way out) and drove back to that damn access road and retrieved the key and my rape whistle. Three things were confirmed with this experience: 1) I can laugh anything off as long as the sun is shining, 2) I NEVER lose anything and 3) my kid is the most tolerant running buddy EVER! — Bryson and I went for a run together on Saturday, first one in months! I wasn’t sure if he’d still tolerate it, but he loved it! So there we were, pretty far from home and about to turn 3.5 miles and shooting for a total of 5 so I took a little park access road back, thinking it hooked back into the trail. It didn’t. We ended up at the end of the road with a creek between us and the trail. Hmmm… Not about to tack on an additional 1+ miles by going back, I decided to all-terrain it across the TINY creek with Bryson in the BOB. I got him across but the front wheel started sinking into the mud, and I was attached to the stroller with the wrist strap and could not get leverage to hop across. I fell into the creek and the stroller turned completely over, with Bryson upside down in the mud! He was unfazed and we got upright again, but we were covered in mud! I grabbed my phone, brushed myself off, laughed with a gal who watched the whole thing, and headed home. 6.15 miles later, I strolled up our sidewalk and… No house key. It fell into the creek. So, we hopped in the car (hubs was in the driveway on his way out) and drove back to that damn access road and retrieved the key and my rape whistle. Three things were confirmed with this experience: 1) I can laugh anything off as long as the sun is shining, 2) I NEVER lose anything and 3) my kid is the most tolerant running buddy EVER!

I am exhausted behind my own belief, and the kids are in quiet time/napping, and I really just wanted to sit around and think about how tired I am. Yes, pity party over here. But that's not a good use of time so I laced up my runners and hit the pavement. Fastest 5k time of my entire existence! I guess it's time to start really thinking about upping my speed! Sub 27:00 - my goal for years and it wasn't even a race day! — I was exhausted beyond my own belief on Sunday, and the kids were in quiet time/napping, and I really just wanted to sit around and think about how tired I was. Yes, pity party over here. But that’s not a good use of time so I laced up my runners and hit the pavement. Fastest 5k time of my entire existence! Sub 27:00 – my goal for years and it wasn’t even a race day!

The Week’s Workouts:

H&C Challenge – Week 5

February 11, 2016 by Courtney, posted in Fitness and Health, Hammer & Chisel

Week 5 Statistics (Ending 02/09/16)

Weight: 144 pounds
Body Fat %: 21.8%
Time Spent Being Active (>= 6 hours): 4 Hours 57 Minutes
- Miles Run: 10.85 Miles
- Number of Runs (>=3 runs a week): 3 Runs
Days within Calorie Goals per MFP (1390): 5 days

Exercise:
- Wednesday – Chisel Balance (40:00); Ran 3.3 miles in 32:26; Walked 0.20 miles in 3:00
- Thursday – PiYo Sweat (37:00)
- Friday – Ran 3.5 miles in 35:14; Walked 0.65 miles in 10:00; ISO Speed Hammer (23:00); 10 Ab Hammer (11:00)
- Saturday – 10 Ab Hammer (11:00); 10 Ab Chisel (10:00)
- Sunday – REST
- Monday – Ran 3.0 miles in 29:17; Walked 0.2 miles in 3:00; Total Body Hammer (42:00); 10 Ab Hammer (11:00)
- Tuesday – REST (again)
Notes:
- Getting more serious about nutrition this week
- I am changing where I take my close-up front and side photos – the closet has better lighting to see abdominal muscles, something I never thought would be important to me (because I never had them!)
- Life got in the way this week. As I’m writing this, I’ve already run 5.45 miles and done 2 H&C workouts for Wednesday, so I’m back at it.
Progress Photos:

The Week’s Workouts:

Keeping it Real

February 5, 2016 by Courtney, posted in Fitness and Health, Hammer & Chisel, Keeping it Real

As I’ve mentioned before, I’m in a few fitness groups on FB. A while back, someone posted a video of a very fit mom explaining her loose skin, or “pooch,” from having her kids. I totally have the same thing, so I took a peak. She was answering a gal’s question about what you can do to make it go away. The answer is…

Nothing. Well… except plastic surgery. So… NOTHING! 😉

Two days ago, in another FB fitness group with thousands of members, a gal posted a picture of herself standing upright with flexed abs, and then a photo of her tummy when she bends over to show her child-bearing “pooch.” She posted it because she’s gotten lots of attention for her transformation and hard work, and she wanted all of the ladies out there to see that she has a “pooch” that will be with her forever unless she has surgery to remove it, which she has no interest in doing.

I have also noticed that one of the gals in the Hammer and Chisel videos has the same thing as well as stretch marks on her tummy. I really appreciate that the program creators picked someone like her to represent us moms. A lot of the times, these exercise videos only include seriously hard-bodied people and I love that the BB team sees the value in including normal people in their videos. If you’ve seen a 21 Day Fix video, you know what I’m talking about.

So… I’m keeping it real as well! I’ve posted a photo of the spot that plagues me the most, but here is my “pooch,” the saggy, loose skin that shows the world that I am a mom, and a mom who’s proud of what created her “pooch!”

Look at that loose skin when I lean over... I hate it, but I can live with it! — Look at that loose skin when I lean over… I hate it, but I can live with it!

Multiple Workouts Per Day – Really?

February 3, 2016 by Courtney, posted in Fitness and Health

In one of the FB fitness groups I’m a part of, a gal asked this: “I always see lots of you doing multiple workouts… is this what I should be doing?!?!” I responded with, “No, you should do what you feel like doing! The only reason I’m doing 2 a day is because hammer and chisel is all about strength, and isn’t a big calorie burner. With the way I eat, I eat very healthy but do have some treats, I need to burn calories too! I’m not using the food containers to sort my food. If you are using them, and following the calendar, then you don’t need to burn extra! That’s my opinion, anyway.”

And then I thought about it, because I think about this a lot.

I am not a person who can half-ass anything that I commit myself to. When I read fitness forums and a minimum of “30 minutes of cardio exercise a day, 5 days a week” is suggested, I think they really mean it. I don’t think they mean “30 minutes including warm-up and cool-down stretching.” They mean 30 minutes of your heart really pumping. Because of this, I feel like 40-45 minutes of “exercise,” including warm-up and cool-down, is the proper minimum per day, 5 days a week, because that gives me 5 minutes to warm up, 5 minutes to cool down, and 5 minutes of bonus cardio. And let’s remember, that suggestion is for CARDIO exercise, not strength training. Unless you’re really pushing hard during strength and ab training, you should be doing cardio on top of that. Strength training is great for your muscles, cardio exercise is great for… your heart! There is a difference!

Because of this, I will never just do a fitness program that promises that you only have to workout 30 minutes a day (like 21DF, Insanity Max 30, T25, etc.). I know that may sound ridiculous, but I just can’t do it. I could do it while supplementing the program with other workouts, but honestly, 30 minutes just isn’t long enough for me to get dressed for it, turn on the TV, and commit. If I’m committing, I’m committing to 40+ minutes at a time minimum, and I like to roll that workout right into a TurboFire HIIT or INSANITY workout to get at least an hour of fitness in a day. It’s just how I am.

When I started getting into shape in 2006, I signed up for an extreme 10-week resistance bands and kickboxing program. I took it very seriously, and in those 10 weeks, I learned how to work my body and diet to my benefit. Each class lasted exactly 45 minutes, and the warm-ups were intense (pretty much a TurboFire finale-type set of exercises) and the stretching at the end was done in the last 2 minutes of class. We were working our hearts for 40 minutes on kickboxing days, so that is what I got used to. This worked for my body and eating style and I lost lots of weight. I repeated the same program after having kids and had even better results. Because of that, I just really can’t workout for less than 45 minutes a day (real working out, not including warm-ups and cool-downs) and I prefer at least an hour spread between 2 workouts if I’m doing strength training. If I can do 45 minutes, why not do 60, right?

It goes beyond this though. It’s about calories for me. I am a very healthy eater, but I don’t believe in denying myself the things I want just because I shouldn’t have them (note that this statement does not apply to alcohol – I really don’t drink much alcohol at all no matter how many calories I burn in a day because it’s just not worth it to me). I earn the things I want to eat by working out. I’ve written in a prior post that I don’t “diet,” and that my target NET calories per day is 1300-1350. What this means is that after exercise, I want to have a net calorie count of 1300-1350 calories each and every day. So if I burn 500 calories today, and I am targeting a net of 1300 calories, then I will consume 1800 calories today (1800 gross calories – 500 burned calories = 1300 net calories left to fuel the body). It’s basic math, and it works for me because I log everything in myfitnesspal down to the half oreo. 😉

People ask, “how many calories do you burn a day?” My husband would tell you I burn 1,000, but he’d be wrong 😉 I do not like to burn less than 300 calories a day, and I target 500 calories a day. If I can finish the day at 500 calories burned, I’m a happy gal. I’m happy because I worked my ass off, and because I got to eat some really good food that day to balance out to my net goal of 1300-1350 calories. 300-500 burned calories a day is a great target for me. People insist that I can eat anything I want, but they’re so entirely wrong. I MUST stay within my net calorie goal for the day, or the scale will punish me. It’s amazing how quickly my body can turn against me after a couple of days of poor choices.

At the end of the day, I’m just a competitive person who knows what she’s capable of. If I could run 4.11 miles two days ago, why not do at least that today? If I burned 450 calories today, then I should be able to burn 450 or more tomorrow. Of course there are days that I drop my mileage or calorie burn, but in general, this is how I think. That is how I got myself to an average daily exercise time of 60 minutes, 7 days a week. I just kept pushing harder and harder because I knew I could.

So when someone asks, “should I be doing multiple workouts per day?” my gut answer is, ‘well, yeah, of course!’ because that’s what I do. But that’s not realistic for most people, and I know that. I have a lot of time to workout as a stay-at-home-mom because if the kids are asleep or at school, I’m working out. It’s just what I do. It’s my hobby, it’s not work for me. I don’t watch TV, I don’t read during the day (I really should be reading during the day), the house is always kept up because we’re both pretty obsessive about that – so what else is there to do that’s as fun as working out? Couple that with my intimate knowledge with what, exactly, my body needs to get to where I want it to be, and I end up with a crazy amount of hours committed to exercise each week.

Now… please don’t ask me if I take rest days. 😉

H&C Challenge – Week 4 – Half Way Done!

February 3, 2016February 3, 2016 by Courtney, posted in Fitness and Health, Hammer & Chisel

Week 4 Statistics (Ending 02/02/16) – Half Way Done!

Weight: 143 pounds (down 1.6 pounds from start)
Body Fat %: 21.5% (down 1.1% from start)
Time Spent Being Active (>= 6 hours): 7 Hours 47 Minutes
- Miles Run: 12.02 Miles
- Number of Runs (>=3 runs a week): 3 Runs
Days within Calorie Goals per MFP (1390): 5 days
Exercise:
- Wednesday – Rest day; Chisel Cardio (only 8 minutes before interruption); 10 Ab Hammer (12:00); 10 Ab Chisel (11:00)
- Thursday – Ran 3.8 miles in 38:02; Walked 0.20 miles in 3:00; Chisel Cardio (37:00)
- Friday – ISO Speed Hammer (23:00); TurboFire 40 (43:00); 10 Ab Hammer (14:00)
- Saturday – Ran 4.11 miles in 36:10; Walked 0.3 miles in 6:24; 10 Hammer Abs (12:00)
- Sunday – Hammer Power (38:00); 10 Hammer Abs (12:00)
- Monday – Ran 4.1 miles in 38:34; Walked 0.38 miles in 8:00; Total Body Chisel (35:00); 10 Chisel Abs (10:00)
- Tuesday – Hammer Power (38:00); PiYo Sweat (31:00); 10 Hammer Abs (11:00)
Notes:
- I’m realizing that I just really need to be running in addition to these workouts – running whips me into shape faster than anything
- Holy smokes, I got to run outside on Saturday and it was fantastic! I ran super fast (for me) in my new shoes!
- Kept weight at 142.6-143.0 all weekend!
- Finishing at 143.0 pounds and 21.5% body fat means that I am carrying 30.75 pounds of fat right now
  - I started at 144.6 pounds and 22.6% body fat which equates to 32.68 pounds of fat
  - I’ve only lost 1.6 pounds, but I’ve lost 1.94 pounds of fat, so a good conversion is going on and that makes me happy!
Progress Photos (Week 0; Week 4 – all with flexed abs):

4 weeks front flex

The Week’s Workouts:

Measurements at 4 Weeks (Half-Way Point):
- Natural Waist: 27.25 inches (started at 28 inches, so a loss of 0.75 inches)
- Belly Button: 31.5 inches (started at 32 inches, so a loss of 0.5 inches)
- Hips: 35.75 inches (started at 35.75 inches – no change)
- Chest: 33.0 inches (started at 32.5 inches, so a gain of 0.5 inch)
- Leg (Left): 19 inches (no change)
- Arm (Left): 11.0 inches (started at 10.75 inches, so a gain of 0.25 inch)
Progress to Goals for the 8 Week Challenge:
- Finish on 03/01/2016 with a body weight loss of 6% or more
  - This is not looking to happen – shedding weight is just not in the cards for me right now
- I am targeting a loss of 2.0% or more of body fat as reported on my handheld body fat monitor
  - This could still happen if I dial in my eating better – I am down 1.1% half-way through
- I want to see major changes in my physique since this is a weight training program – I want incredible before and after photos!
  - At the half-way mark, I see some great changes: Stronger arms, more toned abs, loss of inches, veins becoming visible in my arms and abs, toned legs
- Complete 6+ hours a week of dedicated exercise
  - Spot on every week if not exceeding!
- Run 3 times a week at minimum
  - Dropped down in weeks 2 and 3 but picked up again in week 4. With weather getting better, I may hit this goal
- Complete the full Hammer and Chisel 8 week program
  - On target – not a single missed workout!
- Supplement my fitness with at least 2 BOD (bea.chbo.dy on dem.and) workouts a week
  - I’ve done 11 BOD workouts in 4.4 weeks so I’m exceeding this goal
- Stay within daily net calorie goal of 1390 calories at least 6 days a week
  - Averaging 5 days a week
- Follow as closely as possible the eating plan per the food containers supplied by H&C
  - Bah – not doing!
- By the end of the 8 weeks, I want my minimum distance on the treadmill to be 4.0-5.0 miles (need to work up after a long break in running)
  - Already there!
Starting Statistics on 01/04/2016
- Weight: 144.6 pounds
- Body Fat %: 22.6% with the handheld (x with calipers, x% with the Tan.ita scale)
- BMI: 22.6

I’m a Runner

February 1, 2016 by Courtney, posted in Fitness and Health

It has been unseasonably warm the last few days, and I got new running shoes, and we’re getting a blizzard tonight and tomorrow so…. I’ve been running outside! This weather is a gift, and when I am given a special gift, I honor it!

My run on Saturday was amazingly fast for me! I haven’t run outside in MONTHS so I was expecting a 10:00 pace. I ran 4.11 miles in 36:10 for an average pace of 8:47.98. I was, in a word, shocked! People have asked if the work I put into PiYo has helped my speed and I never could tell because treadmill running doesn’t really count when figuring such things. I am now definitely thinking that the stretching from PiYo, and the strength from Hammer & Chisel, is helping my running. I mean, that’s what I’ve been doing since running season ended in November and I’ve gotten faster!

Can I really say I’ve gotten faster?

I wondered that until today, when I went out for a very cold run before the storm comes. I’m sore. My legs ache from that great Saturday run and a tough H&C workout yesterday, so I wasn’t going to push myself. Again, I told myself I’d be happy with a 10:00 pace. I ran another 4.11 miles (because I can’t do less than the last time!) in 38:34 with an average pace of 9:22. And… it felt easy! On a tough, sore, cold day, I would have NEVER expected a pace in the 9’s.

After my run today, I listened to a piece on NPR about an Iowa man who ran around Lake Michigan in 2012. The host was asking what motivates a person to do that. This man was just like me, started his running hobby the exact same way I did. He decided one day to run a race and he hated it. But then, he realized it wasn’t so bad and thought if he could run a 5k, why not a 10k? And if he can finish a 10k, why not a half marathon, etc? As I was listening to him, I thought, “I can see myself running across our state if I had the time” ( he ran across Iowa before running around Lake Michigan). What the?!?! Never would I have imagined I’d be a runner who pushed harder, longer, stronger.

I’m a runner. It’s in me. It’s who I am.

Year 41 Master Plan – Still Evolving but Getting There

January 28, 2016 by Courtney, posted in 41st Year, Fitness and Health

Last week, I wrote about making some goals for my 41st year, which will start on St. Patrick’s day. My 40th birthday is coming up, and quickly – I can’t believe it.

I’m not particularly happy about turning 40.

When I turned 30, it was a big deal – I was pumped up about it and truly excited! I felt like I was a true grown-up, which is crazy considering I was still single, living on a great income for just me, volunteering my time when I wasn’t partying and living it up, and sleeping in on the weekends. I was hardly a bona fide grown-up. I was a fiscally responsible party girl with no perspective on marriage and kids and real problems beyond having lost my job at the age of 24 during the Enron/Arthur Andersen debacle.

The last time I was down about my birthday, and getting older in general, was when I turned 25 and I hadn’t met any of the arbitrary goals I’d set for myself when I was naively 19 years old and a freshman in college. For some crazy reason, I had set my goals at being married, having a child or two, owning a house, and loving my job. When I turned 25 (my god, that sounds so young now, because it IS), I was chronically single, I obviously had no children, I was renting an apartment (but an AWESOME apartment on Wacker and Michigan Avenue in Chicago, so that was not getting me down!), and I was not happy with my job. I learned on St. Patrick’s Day, 2001, as I cried to my best friend with tears falling into my horrendous draft American beer, that I would never, NEVER, make stupid arbitrary goals again for another birthday.

NEVER.

So here I am, turning 40, and I have not set any insane, arbitrary goals for this birthday. I am the complete opposite of that 25 year-old girl from 2001 – I am very happily married (he was so worth the wait), I have two fabulous boys (so worth the agony and years of trying to have them), we own a home that we really love, and I mostly love my job (my job is staying home with my boys)! I don’t know what kinds of arbitrary goals I could have set for turning 40, but I don’t think they’d have included being a stay-at-home mom at the peak of her health and fitness, that’s for sure!

Now that I am where I am, I think it’s time to set some goals for just the next year. We’ve really eased into a good place with the kids – they’re both in school 3-4 mornings a week, they will both attend summer day camp every-other-week in the mornings, my husband and I can travel without the kids, we go out on dates without the kids and without feeling guilty about it, and we can communicate with both of the boys very clearly which just makes life easier! In regards to “us,” we really like each other and are in love, and cannot imagine having someone else for our best friends. In regards to “me,” I’m the healthiest I’ve ever been and I can physically do anything I set my mind to with a bit of training and focus. Life is good, it’s stable, it’s happy.

So I shouldn’t be dreading turning 40, but I am. I’m just being honest here. “I’m 40” sounds so old. I know it’s not really that old, but is just sounds so old.

I need to do something to get excited about my 41st year.

So, I’ve been thinking about my goals. I’ve been thinking long and hard about them. I’ve already set my fitness goals and calendar through July 23rd – every.single.day.is.planned. After that, the goals are high-level. But this goes beyond fitness, it goes WAY beyond fitness because there’s more to me than being fit and strong.

Here are my goals so far for my 41st Year:

Fitness (notice goals are not specific to weight and body fat percentages until after the holidays because I just don’t think those are helping me at this point)
- March 2 – April 30: Strength Training and Running Preparation
  - 4 Weeks of Chisel Workouts
  - 4 Weeks of Hammer Workouts
  - Get average mile per run to 4-5 miles with ease (I think I’m almost there now, but I won’t be sure until I can get outside to run)
- May 1 – July 23: Half Marathon Training
  - Finish half marathon in Colorado with a 9:50 average pace (slower due to the altitude)
  - Will do strength training twice a week and stretching once a week
- July 27 – October 4: Well Rounded Training with Strength, Cardio, and Stretching
  - Keep Running
  - Refocus on strength
  - Commit to 60% of BOD’s Workout of the Day
- October 5 – November 22: Strength Training
  - 6 Weeks of Hammer and Chisel
- November 23 – January 3: Maintaining Weight Through the Holidays – Lots of Cardio
  - Don’t exceed XX pounds
  - Don’t exceed XX% body fat
- January 4 – March 17: Prepare for Running Season
  - Return average mileage to 3-5 miles per run
  - Lengthen muscles
  - Trim to XX pounds and XX body fat
Marriage
- Commit to two trips without the kids – even if just weekend trips
- Go out on date night at least once a month, but shooting for twice a month
- Spend time together reading or playing games – reduce TV time
- More hot tub time
Parenting
- Ease up, woman, and stop yelling
- Fun Fridays now that both boys will be with me on Fridays and in school M-W (and Thursday for my big kid)
- Workout when the boys are in school so that I can spend my little guy’s nap time with my big kid playing games or doing crafts
- Spend alone time with my big kid every weekend
Reading
- Read at least one book per month
Arts – Expand craft/artistic skills
- Keep painting!
- Metal working class to make a ring for myself
- Glass blowing class to make Christmas ornaments
- Halloween decorative letters
- Christmas decorative letters
Culinary – Take at least 4 culinary classes during the year
- Southeast Asian cooking
- Libations class
- Appetizers class
- Holiday cookies class
- Cake decorating course – buttercream, perhaps?
Seasonal – Take advantage of the fun things to do in the area
- Spring
  - Weekend trip with kids
  - Getaway with my husband
- Summer
  - Berry picking
  - Full summer camp schedule for both boys – their fun is the priority
  - Lots of pool time
  - Family trip
- Fall
  - Apple picking
  - Pumpkin patches (Omaha and local)
  - Farm Halloween
  - Corn maze
  - Haunted forest – are the kids ready?
  - Getaway with my husband
- Winter
  - Advent activities, but not as lofty as this year’s plan (good God)
  - Snow shoeing
  - Actually take the kids sledding and not leaving it all up to my husband
LEARN SOMETHING ENTIRELY NEW!!!!

I expect these to change a bit as I keep thinking about it, but I think this is a good start. I think doing these things, focusing on my husband, kids, and health, should make my 41st year the best one yet. At least, I hope it does! 🙂