Progress update...

Week 3 completed, only 4 more weeks to go! Lesson learned this week....the scale really doesn't tell you much about progress particularly if your transformation plan includes changes in nutrition and exercise/strength training. There is a big difference between just dieting to lose weight and working to improve your body composition. Dieting alone by just reducing calories will result in a 'skinny fat' situation....the resistance training and being sure to eat enough clean and nutrient dense foods including lean proteins is the only way to sculpt a new body and improve body composition and health. So take a look at the QUALITY of your nutrition plan and go lift something heavy!

Progress update...

Results are in....completed week 2 of the transformation challenge! Down another 4 pounds and body fat percentage dropped 1.2%. Lost a lot more fat mass this week compared to muscle, working on increasing the protein intake and increasing the pounds lifted at the gym in hopes of actually gaining lean body mass this week! Energy levels are so much better after eliminating sugary sweet treats...gonna get harder to avoid temptation as the holiday treats surround me....the key is keeping myself accountable with journaling food, weekly weigh-ins and body fat assessments~

Progress Update-End of Week 1

Just completed Week 1 of the 49 Day Transformation Challenge. The Challenge came at a great time to get me back on track! I had gotten a little careless with sweet snacks with Halloween and my birthday.  I did really well this week...complete sugar detox and feeling good! The cravings for sweets now is minimal after fighting for the 1st few days but now feeling much better with improved energy levels and no more crashing. The other challenge was trying to be more aware of actual hunger versus habit with what/when I am eating. Keeping a journal was a great tool to keep myself accountable! (You'll think twice about eating it if you have to admit to yourself later that you ate it.)

Official Challenge check-in: 2 pounds down but unfortunately lost more lean body mass than I had hoped, no change in Body fat %.
Goals for week 2: increase intake of lean protein and re-assess macronutrients in general to hopefully maintain more LBM this week.
Overall feeling really good, motivated and ready to tackle another week. Will update end of week 2.

How are you doing with your New You Resolution? It is hard work and a constant struggle to stay on track, some days more than others...but remember the long term goal of living a healthier lifestyle! It does get easier! Stick with it!

Day 3

I know Day 3 is a strange place to start but the 1st 2 days were a flurry of activity....I was thrilled when I learned that I had won a year membership to Tom Venuto's Burn the Fat Inner Circle in a blog contest (Thank you, Tom Venuto!) and have officially entered his 49 day Transformation Challenge! This is the ultimate companion to my own New You Resolution!  Busy getting organized, posting the before pictures, starting stats etc. I have never entered a contest before and am finding it extremely motivating, the forums in the Inner Circle are full of information and make it easy to surround yourself with like-minded people, all working towards the same goals despite many starting in very different places. The overall attitude in the forums is very positive, people reaching out to support and motivate people they have never even met. And talk about accountability... regular entries to a journal are a part of the contest and a real sense of community leads to a desire to succeed both for yourself and all the others cheering you on.  Looking forward to the next 46 days of the journey and I will keep you posted.  How are you doing on your New You Resolution?

Setting goals (and acheiving them)!

Photo by marcus-jb1973

Setting goals is so important in the quest to make changes in any aspect of your life. Without goals we lose direction and often take the attitude of "doing it tomorrow." Goals also keep us honest...did you achieve a goal or not? Goals should be something you can measure and be sure to make yourself accountable to the goals you set- write them down, tell others and set a date to attain them by. Health and fitness goals may include a variety of measurable, objective components: body composition/body fat percentage, weight (not your best option if just starting with a resistance program as the scale my not change as quickly), inches lost, adherence to workout program (days per week), minutes of cardio, sets/reps/weights increase and the ever popular (and a good one!)"how your clothes fit." Pick something that works for you and set goals both short and long term!

I personally reached a goal this week with regards to body composition, I admit, enjoyed a grin to myself and then...set the next goal to lose another 2% bodyfat. Reaching a goal renews my motivation to adhere to my program. Enjoy the moment of attaining a goal and celebrate (not with a Big Mac and a large fry!) but then it is not the time to sit back and consider it done but then time to set another goal and keep the momentum going. Look back where you came from (keep a journal/photos of your progress) and congratulate yourself on all the positive changes, hard work and sacrifices you made to get here and remind yourself why you are doing it! Look forward to where you want to be, set new goals and stay on track! Place small reminders of your goals in visible places to help keep you on track all day.

Start right now set a goal and make yourself accountable, write it down, make it real and get after it!

I'll get you started....I shared my goal, post your health and fitness goals here now! Share you goals and surround yourself with like minded people and you'll be surprised by the boost of motivation and little daily reminders to stay on track.