I am what I eat.....

Coming off a great convo with a client this morning, I was prompted to write a post. This past weekend, I wrapped up a four-week nutrition program. The program developed by Dr. Ian Smith, is the Super Shread. Over the past few weeks I lost eight pounds, and although, I did not measure inches I can tell the difference in my clothing (mainly in the waist and thigh areas). Yes, ladies no more thunder thighs! While on this program, I also exercised 5-6 days each week. Completing a combination of activities: walking, running, weight training, biking, P90X3, using the elliptical. Physical activity has never been an issue of mine, it's the nutriton thing that has haulted me from returning from to my pre-pregnancy weight/ size. To back track just a bit.....I birthed two children within eightmonths that results in a 65 pound weight gain. When I went in for my last ob appointment days before having my youngest, I tipped the scales in the 190's. Currently, I'm 165. Hitting my target weight range (132-138) has been a struggle to say the least. I can think of a million and one excuses, but at the end of the day I no it all boils down to nutrition (or lack their off). As a fitness professional, I know more than some that you cannot out train a bad diet, but for the past 2. 5 years that hasn't been enough to curtail bad habits. Youth is no longer on myside (well not as much) I can longer eat like a college student nor can my waistline stand to "wining and dining" my husband and I did when we were dating. So, the Super Shred program works for me. It keeps me accountable. Taking it one day at a time, I am working on meal planning and meal prepping. After all, if I want life-long results and habits for me, and my family it starts in the kitchen. Fingers & toes crossed that I can continue to make progress in the right direction....after all I am what I eat (good or bad)

Sunday Reset

Didn't plan on writing another post until my weekly Wellness Wednesday, but since I'm currently resting in the Legs up the Wall pose why not.

This past week I completed over 15 miles, more than doubling my totals for the previous week. My longest run was 5.5 in Arbutus with my run buddy Chris. I had only planned on running 12 for the week since I Am not training for a race, but I didn't want to leave my girl all by her self.

I'm still hanging in their with my P90x3 workouts. 6 days a week, 30 minutes a session. 

This week I also started the Super Shred 4-week meal plan. Meal planning and preparation is definitely an area I'm looking to improve on, so I really like the structured program. My first week on the plan was so so. Be sure to swing back later, and I'll provide more details on how I'm doing. 

Now off to plan my workouts  and meals for the week. Enjoy the rest of your Sunday folks.

Best of Health, 

LaToya

Transition Week

Today marks week 4 day 2 since I started P90X3. I just completed the 30-minute Dynamix workout. Hard to believe I actually broke a sweat from just dynamic stretching, but I really enjoyed today's regimen. 

Thus far I'm enjoying the program. The 30-minute workouts are great because I'm getting variety and being challenged. Yet I'm still not burnt out, and on most days I still get an additional 30+ minutes of cardio.

I didn't do the usual before photo, measurements or weigh-in, but u can notice a difference in my stamina when running and seeing a difference in my legs. Yes I've skipped a few days, but Tony Horton addresses this in the guide, and I'm stick with the program. 

Depending on what the workout is sometimes I do it at work because I have more access to equipment. 

#Wellness Wednesday: Today's Workout!

If I do plan out my post ahead of time, I never know what to write about for my weekly Wellness Wednesday. I've thought of a million and one different topics, so I'm just doing to share today's workout. My day started around 5ish, and I completed P90X3's Accelerator. Another great, challenging 30 minute workout. This was my first time completing this video, and I truly enjoyed it. I loved the back and forth mix-up of upright movements followed by plank variations. Workout #2 was a 2 mile run. I started with a 3 minute warm-up and ran 24 minutes straight. I rarely run with music, but today I threw on my BGR! mixtape. My goal was speed today, so I needed something for an extra push. Pace was 13:34, yes that's fast for me. After my run, i wanted to conitue listening to the mixtape so I lifted for 20 minutes followed by 10 minutes of abs & stretching.

For the fun of it....

Top of the morning (well middle for me), and I have few extra minutes to spare. I thought I would share how I'm doing with running for the fun of it as opposed to running to train for a race. Corny as this may sound but I'm LOVING IT (cues McDonald's commerical music). So glad, I've rediscovered my joy for running. I enjoyed the time I spent training and racing, but just getting out there and running is what I truly love. I have even ditched the garmin, and not been focusing as much on my pace. Who would of guess I'm getting faster, and becoming an overall better runner. This past weekend, I went out with BGR! and ran the Centennial loop. That was the first time ever I ran 2.5 miles non-stop. I was on cloud nine for the rest of the weekend. I met a new BGR! member who had been training for Baltimore Women's Classic. Orginially we both said we would be doing intervals, and somehow, someway we managed to keep a steady breath, conversation, and pace throughtout the entire course. We both jumped for joy, and ended the run with laughs and hug; not realizing that this was the first time either of us had run that distance without stopping before. Definitely a moment, I won't forget, and another reason why I love Black Girl RUN! I also caught back up with my B-more Run Buddies via our faceback page, and am looking forward to reuniting with them as well. Aside from that, I have just been trying to move more & eat less. Today marks week 2, day 8 of P90x3. I'm enjoying the program thus far. The 30 minute workouts are great because I can still get my mileage in. Mileage wise I'm aiming for 3-5 miles day, alternating walking and running every other day. As for my nutrition, well the usual up & down battle. One thing I can give myself credit for is consistently logging everything into MyFitnessPal, and staying within my alloted calories most day of week. Keyword MOST, as this was Father's Day weekend! On a personal note, I'm wrapping up a 60-day weight loss challenge with my clients at work. Overall the feedback has been great, and so far the group has lost about 86 pounds. Things are also great at home. I had a great weekend with my husband, my daughter is doing an excellent job with potty training and received her first pair of panties, and my son is nothing short of amazing.

June Goals

Alright it's the start of a new month! May was a really good month for me, and I'm hoping to have bigger & better results in June!

May Recap: 

The month of May was record breaking for me! I ended the month with over 50 miles; the most miles I've ever logged since I started my running journey in October 2012. As you can tell I'm super excited. My original goal was to complete 60 miles, and I as look back on my history that may have been a little far stretched. Before hitting my 51.64 the most I've ever run was somewhere between 40-45 miles. I normally only achieve those numbers when I'm training or racing. So having only completed one race last month (Frederick Running Festival 1/2 marathon), I am very proud of myself for keeping up with my miles when I wasn't training for a race. Yes I felt short of my goal, but sometimes you have to take the good with the bad and for that I'm very glad! Progress not perfection is something I always strive for.

Special shout out to Black Girls RUN! DC for keeping me accountable with their May 30-60-90 challenge! Always great networking with like-minded folks.

June Goals: 

Moving on to June, here are my goals for their month! Overall I plan is to maintain my current level of activity (4-5 workouts a week), and clean up my eating.

• My weight goal is to reach 160. At my last weigh-in I was 166, so that's about 1.5 pounds per week. 

• My monthly mileage goal is to 30. I'm not racing this month, and there's no since in setting the bar too high when it's the summer. I respect those that can train/race all year long, but June-August is my time to enjoy with family & friends.

• My nutrition goal is to eat clean 80% of the team. I've been consistently using My Fitness Pal since the start of the year, and will continue to do so. Ideally, I would like to never exceed my calorie intake goal, but the reality of that happening is slim to none. So my plan this month is to track daily, and stick within my calorie six out of seven days a week. 

• My activity goal is to mix things up a bit. Last week I ordered the P90x3, so I'm looking forward to that arriving, and getting started. Since the workouts are marketed as 30 minutes, I hoping to get in at least two 30-minute runs in addition to following the program. 

I could use a little motivation and accountability for meeting these goals, so feel free to comment & leave me some encouragement.