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2013 – Week #1

Well, we are a full week into the new year and so far – so great! For those of you who know me or have attended any of my classes you will know that I swear by the blackjack rule which states that it takes 21 days to form a new habit. It’s true. If you do anything consistently for 21 days it’s a pretty safe bet that you will continue to do it after that. Consistency and repetitiveness is key to forming any new habit and remember – you don’t ever just stop a bad one – you have to replace it with a new one and that is why most ‘resolutions’ fail – people either just try to quit something cold or they don’t do anything new long enough. Try it. I bet the first week is easy peasy – you are motivated, you are determined, you are dedicated. The second week, it starts to get tougher, but you manage, maybe you slide a little, but you are still fairly focused. By the third week, you are getting tired You start telling yourself that it wouldn’t hurt to just take a day off or that you’ve been so good you need a reward and one leads to another and then BAM, You have to start all over again. Some will – most won’t and by February, the new year’s resolution has fallen by the wayside. That’s why I don’t like them – they never work.

Now focusing on short and long term goals with a step by step plan and motivation keys, now that is a system that has been proven to work but of course like anything, it on’y works if you work it so just making the plan isn’t enough – but it is one hell of a start! So to that end, here is a recap of my fitness goal for January – I want to drop 3% body fat and at least 6 inches between January 1st and 31st – obviously doing it in a safe, healthy and sustainable manner. And don’t worry – that 3% will only bring my body fat down to 19% – A very healthy level for a fitness instructor – it is at the high end of the athletic body composition scale actually – so even though I don’t usually recommend less than 20% for my average client, this is something different all together.

Well the first 7 days have gotten me off to a great start and I am right on track doing what I need to be doing. I am consuming between 2000-3000 calories a day with a low-fat, high protein diet consisting of 3 small meals and at least 3 snacks a day. Tons of water, fresh raw vegetables, lean meat, dairy and of course a minimum of 6 servings of whole grains a day for the energy I need to complete my fitness regime. I have been utilizing both pieces of our new fitness equipment, spending 30 minutes a day on each for a total of 1 hour of straight cardio , keeping my heart rate between 140 and 150bpm – optimum fat burning levels for at least 20 minutes out of each 30 or 40 minutes a day, burning a minimum of 500 calories each day and travelling over 10 virtual miles. Added to this of course will be the flexibility, toning and strength building fitness classes I teach (which started today) for another 5 hours of activity per week. Sundays are my day of rest (didn’t you know that I am a Goddess???). That is a total of 11 hours of exercise each week – lucky think I know how to balance all of that so I don’t over-train – you’d almost think I went to school or something!

This week – I did 6 hours and over 3000 fat-burning calories of exercise. I didn’t eat any ‘crap’ as I like to say – which is any food that doesn’t fit into the four food groups – and I had zero – YES ZERO alcohol!

So was it worth it????

Absolutely! This morning after my 7 days at my first official weigh and measure – I am already down 1% body fat and 1.5 inches – and for those of you who care about such things – 2lbs as well, although remember – as I build muscle, my weight may actually increase – it is body fat and inches we are focusing on losing! On top of the loss which is nice, I have achieved some other benefits that I wasn’t quite expecting so soon – I FEEL GREAT! I didn’t realize how limited I was in my cardio activity when I was relying only on my fitness classes. When I teach – my focus is on my students – I am watching their form, correcting them, talking, encouraging, counting… Hard to focus on maximizing your own output while doing all of these things at once so supplementing with the bike and the elliptical where I can zone out and focus on nothing but me is EXACTLY what I have been needing and obviously the results are speaking for themselves!

Now that classes have started again – I can’t wait to see what next week brings! Nothing motivates better than results!

So… how was your week?

This entry was posted on Tuesday, January 8th, 2013 at 9:56 pm and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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