Before and After.

First let me say from childhood to adulthood, I have never been camera shy. I think we should enjoy every aspect of ourselves – the pretty, the sad, the funny, and just plain bad – but sometimes taking an outside look can really hit home. This is a side by side comparison of me doing an almost identical pose with my teammates. (Far left 2008 à Far Right, April 2012)

I can’t even blame the difference on bad angles! What it comes down to is how I have treated my machine, my body. Over the last four years I have not attempted to maintain a healthy weight, I have eaten what I wanted without a care for counting calories, I have used the excuse of being comfortable in my various relationships, and I have changed my personality to that of a “Mama Bear”. For those of you who don’t know, a mama bear is such because she protects her smaller cubs (friends/family) using her size to intimidate, often acting out by presenting herself as loud (funny) and ‘tough’ because of her larger size. I refuse to allow myself to be the Mama Bear anymore! I am ready for that change and every time I need some motivation I will look at these pictures. I encourage all of you to find a before and after picture of yourself anytime you feel like giving up and remember what you can accomplish by looking at the picture you like (the before).

After recovering from my weekend of volleyball I got back to it by attending my sister’s Pilates class yesterday evening - check her out on FB @ Paris Ashley Pilates! We focused on inner thigh and butt strengthening movements alongside major core and flexibility movements. I had a moment where I hesitated to go, but I looked at my before and after pictures and remembered what it is I am trying to accomplish. So far today I have not had a chance to workout but my goal is to take a long jog/walk in the beautiful sun to keep that blood pumping.

Also in staying true to April’s Food For Thought, I drank three liters of water Tuesday, three Wednesday, and I am working on my second liter of the day today! I definitely feel a difference and I’m sure my body is grateful for it.

Keep moving forward and only look back for motivation. :)

-Darbs

Reality Check.

This past weekend I had the pleasure of playing in my college volleyball alumnae tournament. I was very much looking forward to reuniting with my teammates, seeing old friends, and visiting some of my favorite restaurants. Wyoming meat… delish! I was worried how well I would perform given that I’ve gained 20lbs since playing and let me tell you I was a machine back in the day! I was able to perform 3 a day workouts weeks at a time and play in two hour matches without breaking a sweat (not true, I sweat profusely but you know what I mean)! I had slimmed down to 165. I was toned. I was eating right, sleeping well, and I felt incredible! Keeping that in mind… the first night of playing, coach told us she had jerseys for us to play in. I was thinking a cheap little t-shirt that said “CWC Alumnae” and the year we played. I was wrong. L They were our old college jerseys. You would think I would be excited to represent #14 again. More like embarrassed! That aside, had a great first night and played better than expected. Next day – start of local volleyball tournament. During pool play we played a total of 3 matches (best two out of three). It was at this point that I started feeling sore. Tournament play, we played 6 matches (1^st match best two out of three to 25, remaining matches best two out of three – 21 first two games, 15 third game, no cap). Imagine with me… bearing an extra 20lbs while attempting to jump A LOT, feeling a bit rusty - having not played volleyball for months, and wishing you had packed an inhaler for your athletic-induced asthma (which is at its worst when you are out of shape). By the last game I could barely clear the net and it took my body three full days to recover from the soreness. Reality hit me hard! I am in horrible shape! I keep hearing from people who have had dramatic transformations that the key to getting healthy is reaching a breaking point. I am not sure if this is mine, but the words escape me for how disappointed I am with myself. I am in control of me, and I should not have let it get to this point. I was reminded this past weekend of what I was once capable of doing and now, more than ever, I want to get back to the old me and even go beyond that.

If there is any advice I can give to those of you out there who, like me, feel as though you are struggling just remind yourself how incredible you are. The human body is a machine and we are capable of so much more than we could ever imagine!

As a side note, I know the focus of my reinvention is placed heavily on my body. However, I have made other efforts to help the process along that I feel I need to share with you. As an example, I have made a conscious effort to paint my nails more frequently. Something about manicured nails just feels more put together. I recently changed my hair style to a lighter, summer color. I am attempting to change my wardrobe up a bit and try new styles, and I am also working on my diet. In the near future, more emphasis will be focused on healthy eating habits and what I am doing specifically to help my body. I am a work in progress, but I know once I put all the factors of this equation together I will have an awesome final result.

Stay strong, fight on.

-Darbs

Reconsider.

It is incredible how easily we forget what working out can do for our mind. When you work out, not only are you one step closer to looking the way you want, but you now:

1) Find you have more energy.

2) Want to eat healthier food.

3) Get amazing sleep at night.

4) Have a more positive outlook on life.

5) Can focus better on work/school tasks

Last night, despite my euphoric state of mind, I contemplated meeting my sister for our biweekly morning lift. I was tired, I had a few beverages, and I just wasn’t feeling it. I needed some inspiration. So, naturally, I looked at The Berry and I stumbled across this image:

I find truth in the words. The hardest part of working out, eating better, dressing nicer, trying more things, becoming a better you – is deciding to do it. I am proud to say I didn't let myself or any of you down.

WORKOUT OF THE DAY: Thursday, April 05, 2012 @ 6:00am

· Warm up: Burpies 1x10

· Free weight bench press (w/ 15lb dumbbells) 3x10

· Free weight butterflies (w/8lb dumbbells) 3x10

· Bench dips 2x10

· Decline tricep extensions (w/one 20lb dumbbell)

· Bicep curl pyramid (w/ standing calf raise):

• 1 x 10 5lb
• 1x10 10lbs
• 1x10 12lbs
• 1x10 15lbs
• 1x10 12 lbs
• 1x10 10lbs
• 1x10 5 lbs

· Dumbbell shoulder press (standing w/ 8lbs dumbbells) 2x10

· Deltoid lateral raise (standing w/8lbs) 2x10

· Lateral pull downs (on machine w/ 40lbs) 2x10

Remember to just take it a day at a time. Reward yourself with some positive words of encouragement, and get ready to do it all again tomorrow!

-Darbs

If At First You Don’t Succeed.

I am long past due for an entry! I have to admit over the last couple of months trying to figure out this whole reinvention matter has been weighing me down. I’m the type who can be extreme when it comes to setting goals. I think this particular personality trait has been holding me back. If you are in it for the long haul, you have to move forward in strides and not proceed in a full out sprint. Case in point…I gave up on myself last month. All my efforts to maintain a healthier lifestyle through diet and exercise, the attempts to change my clothing styles, changing up my make-up, trying new things – all went down the drain. I’m not trying to turn this into a ‘woe is me’ kind of story. Rather, I want to prove to myself that I can reach my goal through recognition/correction of my faults and persistence.

Thus, I present to you Tuesday’s workout of the day:

WORKOUT OF THE DAY: Tuesday, April 3, 2012

· Warm-up Plyometric training:

• Side lateral jump (60 seconds)
• Vertical standing single toe touch (60 seconds)
• Single leg vertical jump (30 seconds each leg)
• Lateral alternating toe touch (45 seconds)

· Squats (on machine) 3x10

• Rep 1: no weight
• Rep 2: 5lbs on each side
• Rep 3: 10lbs on each side

· Leg curls (on machine) 3x15 @ 45 lbs

· Leg extensions (on machine) 3x15 @ 50 lbs

· Hip Flexor inward squeeze (on machine) 3x15

· Hip Flexor outward squeeze (on machine) 3x15

In addition, I have to give a shout out to my beautiful sister for helping me stay on track! We have dedicated Tuesdays and Thursdays to early morning workouts together, and Tuesday’s workout would not have happened without her motivational push. J

WORKOUT OF THE DAY: Wednesday, April 4, 2012

· 1 hour of cardio (30 mins on elliptical, 30 mins on stationary bicycle)

The new goal I have is to alternate my cardio workouts with the weightlifting. I am not going to get too ambitious. For now, I will attempt a minimum of 3-4 workouts a week. Once I build up my endurance, I will squeeze in a couple more days until I can maintain a consistent 7 days/week. Baby steps here people.

I have also decided writing down my caloric intake on a daily basis will help me with my eating habits. I want to see what I am eating not only to know where I can improve, but also to see how my energy/body feels when I eat certain foods.

I would also like to share a new source of inspiration for my reinvention. The Berry picture blog started a new category called “Need Some Motivation?” Images can be so powerful! I encourage you all to check this category out. It has some great workout routines, healthy eating tips, and pics of some bada$$ women getting their workout on. Click here for one great example!

Never give up on you! You can do anything you put your mind to.

-Darbs

Feel great in what you wear.

My Christmas wishes have been answered! The treat...new workout clothes and a pair of New Balance shoes!!! There is something to be said about the way you feel and look when working out. One of the biggest complaints I have about my workout attire is that many of my clothes are old t-shirts and sweats that I've worn through high school and college sports. Not only do the clothes stink, but they are in no way flattering to my womanly figure. When I would go to the gym I felt as if I was the only woman wearing clothes a teenage boy would wear. For example, no bright-colored clothing, no tight fit shirts or pants, no make-up, etc. Thus, I asked my family to help me in my reinvention efforts by finding me some cute workout attire, and they did an excellent job!

WORKOUT OF THE DAY: Monday, December 26th, 2011

• 5 minute warm-up on the treadmill
  
• 5 minute light stretching
  
• Women's push up's (2 sets of 12)
• Planks (2 sets @ 30 seconds each)
• Curtsy lunges (2 sets of 12)
• Bent-over row with L-raise (2 sets of 12 w/ 5 lb dumbbells)
• Body-weight squat (2 sets of 12)
• Captain's chair leg raise (2 sets of 12)
• Seated side twists (2 sets of 12 w/ 10 lb plate)
• Yoga ball crunch (1 set of 10/1 set of 12)

Note of the Day: Thanks to T.J. and the Women's Health Training Guide for 2012, I was able to try this awesome workout! It doesn't seem like much but when you add 30-45 minutes of cardio it makes for an ideal routine.

Brick Wall.

Yes, folks… I hit my wall but only briefly. For those of you who have attempted (and repeatedly I might add) to get into healthier habits you know what I’m talking about. But for those of you who don’t know what I’m talking about, let me educate you. The brick wall represents your old, bad habits. Some of mine include: sleeping in, in the morning when I had originally planned on working out; not watching my food portion sizes; using the excuse of work to say I’m tired and not in the mood to work out, and so on. The brick wall can hit you during the first few weeks of new work out/diet routines. Several weeks ago, I felt like I was on fire! I had managed to fit in SIX muscle building, fat burning, wicked work out days. Last week, it fell to a measly three; and, by this week I was ready to throw in the towel. I was reminded by someone who cares very deeply for me that I can achieve anything I put my mind to. The journey ahead is long and far from easy, but you know a change has come if you will no longer accept excuses and defeat. Reward yourself for even the smallest of attempts. For example, yesterday I wanted an afternoon snack to suppress my appetite before dinner. Rather than have an extra helping of pasta, or a sugarary sweet holiday snack I decided to eat an apple. Normally, I wouldn’t think twice about it. But my wonderful boyfriend was kind enough to compliment my food choice.

I mentioned to a friend yesterday that I was going to stop caring during the holiday season, but now more than ever I need to drop my defeatist attitude. In the words of singer/songwriter Sam Cooke:

“Oh, there been times that I thought I couldn’t last for long

But now I think I’m able to carry on

It’s been a long, long time coming

But I know a change gonna come, oh yes it will.”

http://www.youtube.com/watch?v=48K5Y0421Ig

Take it one day at a time. Remember to fight for yourself. Don’t be afraid to ask for help. No pain, no gain.

-Darbs

Change Your Attitude.

Inspiration can come in many forms. While looking at one of my favorite online picture blogs, The Berry (theberry.com), I came across the following picture:

Immediately, I was struck with a sense of hope! This seemingly normal guy was able to create his ideal body in a matter of months. I can’t help but wonder what his exercise and diet routines were, but all that matters is that he accomplished his goal.

While we often come across body transformation pictures in diet pill ads, magazines, and infomercials, this is one of the first transformations I have seen which shows the month to month progress. I attempted performing a Google search using the phrase ‘month to month body transformation pictures’. Most of the images typically showed the beginning and end result pictures. Additionally, I would say approximately 85% of the Google images showcased male transformations. I’m sure if I took the time to do more research I would be able to find more month to month transformation images, but the fact of the matter is many people (and yes, even I have been guilty of this) rely on these types of success stories to give them a jump start with their weight loss goals.

While our mystery Berry gentleman’s success has inspired me, I have discovered it takes more than a jump start to be successful. It takes a change of attitude, dedication, and a little pain.

As I have mentioned before, Charmed is one resource I use for guidance in my reinvention process (and yes a change of attitude is part of my process). This past week some of my appearance goals included the following:

1. Picking out business attire the night before my next workday, while pairing articles of clothing I have not typically combined in the past (i.e. Monday - black pin stripe trouser pants; red short sleeved button up blouse from Express; black, plaid patterned round neck vest; and, mismatched accessories).

2. Placing more focus on the appearance of my lips, and lip color. (i.e. Tuesday – paired light eye makeup with dark plum lip color). Being aware to reapply the color throughout the day.

3. Painted nails a fire truck red for the week. Repainted tips when slight chips occurred.

Admittedly, all goals were small changes (that I am sure many of you already do on a daily basis), but for me, focusing on these aspects of my daily work appearance proved to create a change in my attitude. I felt more confident in my overall appearance. I received compliments both from work colleagues, friends, and even some strangers. And, for some reason, ‘looking the part’ made me feel more energized and womanly.

Sadly, my cold from last weekend followed me into the beginning of this week so I decided to rest Tuesday and Wednesday. However… yesterday took me back to my volleyball routes. Check it!

WORKOUT OF THE DAY: Thursday, December 8^th, 2011

Volleyball – 3 games (1.5 total matches – I subbed out for one game) = apprx. 1 hour of non-stop play *Volleyball provides you with a quick cardio workout, plyometric training, and it’s a great way to get your heart pumping while having fun J

“Plyometrics (also known as "plyos") is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometric exercises may also be referred to as explosive exercises.^[1][2] Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, providing explosiveness for a variety of sport-specific activities. Plyometrics has been shown across the literature to be beneficial to a variety of athletes. Benefits range from injury prevention, power development and sprint performance amongst others.” (wikipedia.org)

I WILL be hitting the gym tonight to get in some much needed lifting (and maybe some cardio). You can count on the breakdown of my routine tomorrow.

Feel free to leave comments on my page about your motivations, helpful reinvention tips, and any work out routines you would like to share. And remember… no pain, no gain!

-Darbs