What One Year Can Do

How long is too long to see results? One month, three months, one week? When we evaluate our expectations of how long it takes us to achieve certain goals (especially fitness related), I find we become really impatient. Most other things we are forced to be patient in like college, pregnancy, baking a cake perhaps. We’re forced to wait with all of it. Sure it can be tiresome, but I’m pretty certain there’s not one doctor out there that would say “Wow, that class on prescription drugs was a complete waste of time.” What if I pulled a cake out of the oven too early because I just decided I’d had enough? Ridiculous.

So why is it when it comes to fitness goals, we’re all whining a month in, frustrated about our progress? Then we quit and wonder why we continually have to start over.  Just think if you didn’t quit in the first place! It just takes time!! Some peoples bodies take longer to respond than others. It really does require a certain amount of patience and determination. All good things come to those who wait AND work their ass off! (literally)

My fitness journey over the last year has been tremendous. I look back and think if I’d never started this new adventure. I would NOT be where I am today. I would NOT have started this blog. I would not have seen the potential my body has. It’s been very empowering. If I had stopped when the going got tough, it would’ve been, well, a month in.  It would mean not getting the booty I wanted. Not getting the shoulders I dreamed of. Would’ve been me and my baby biceps running all around town. That clearly was never gonna happen.

How did I do it? I didn’t give up. That’s how. Oh…and I work at it. EVERY. SINGLE. DAY.

So there’s that.

This is my years journey following Jessie Hilgenberg’s e-book programs. First picture is beginning of February 2015. Second photo is after completing the Muscle Building e-book in May of 2015. The third picture is after completing the Bikini Body program in June of 2015. The last picture was taken just a couple of days ago, 4 weeks into the Muscle Building 2 program. By the way, in all of these pictures I never gained or lost one pound. Not a single one!! Pretty awesome.

This progression of pictures is me working every single day. Not just lifting weights, but working at making progress in some way. Tracking my food. Weighing my food. Being mindful of my choices. Working through illness. Working through injury and pain. Working through exhaustion. Waking up at 4am to get the workout done. Overcoming fear and failure. Not letting those railroad me into quitting. Spending an obscene amount of time figuring out my macros. How to get food to fit and fit my lifestyle. I need wine. So I have to make it work!

This is a progression of being consistent. Not quitting. Never giving up. Not getting caught up in the time it was taking me to achieve certain goals. Time will pass regardless of what I chose to do with it. So, I may as well just keep working. ANY progress is movement in the right direction. So just do something. Anything! Every day.

So, where do I stand today? Well, I’m still sitting at around 130lbs. Since going into phase two of the Muscle Building 2 program I have dropped the amount of carbs I’m eating. This helps in the leaning out process. I’ll be gaining lean muscle, while losing some body fat. So my calculations are as follows: 185g of carbs, 58 g of fat, 164g of protein, for a total of approximately 1925 calories.  Cardio will increase slightly and our weight lifting pattern has changed as well in a way that will speed up the leaning out process. Really looking forward to some big changes in the weeks to come!

 

We’ll get to cake later on this week!

Don’t let time dictate what changes you see. Let progress be the predictor of your success. Never lose sight of the small victories. It could be as simple as making a better food choice, when in the past you would’ve had all the pizza. Or perhaps last month you could only lift 10lbs now you can do 15lbs. Its all progress and with those small victories, the transformation will begin. Keep going!!

~V

 

 

It Starts With One Step

IMG_4278

 

I had the pleasure to hang out with a dear friend of mine over the holidays. We drank, we talked, we laughed and inevitably we talked about exercise. But it wasn’t what you may think. It wasn’t the typical treadmill, stairclimber, deadlift conversation. She only told me a simple story of how she had to walk to her car, up a hill in the cold, for quite a distance. She was surprised at how well she did! I said “Heck ya!!! Now do that every day and when that gets easy make it more challenging!”

It got me thinking…..does starting an exercise routine really need to be that complicated? I believe it does not!

So let me ask you?

Have you walked today? Walked up stairs? Up a hill recently? Lifted a milk jug? Picked up your child perhaps. All of these things are forms of movement. There’s really no need to complicate it. The ONLY thing that needs to happen is you actually doing it! Everyday. Anything. Something. Move. Bend. Shape. It’s what your body was designed to do!!

IMG_4310

When I was in my early 20’s the only thing I knew to do for exercise was to walk. So I walked! When I wanted to start running, I just ran. Wait……that sounds really Forrest Gumpish. Anyway, I went slow, I mean really slow, but I ran. I did it until it was easy. I did it until I could run up, down and all around anywhere I wanted. It wasn’t complicated. I didn’t need a gym. I needed shoes, weather appropriate gear, and my own determination. Easy. Right?

Yes. And no.

Yes because it’s not complicated. Like at all. No, because at first it’s hard. Really hard. For some of us, the fact that it’s hard and uncomfortable is hard and uncomfortable to get past. It hurts. It feels like you’re gonna die sometimes. You’re not sure if you’re doing it right. It’s exhausting. Blah, blah,blah. Having kids has the same affect come to think of it.  But they’re SO worth it, right? Well, so is exercise.

Anytime we learn something new,  it’s hard. It’s painful, like algebra for example. I SUCK at math. It was painful, but necessary, so I learned how to do it. Same thing with working out. It’s a learned skill that then becomes habit. Once learned and used everyday, it becomes something you don’t have to even think about, you just get up and do it.

Let’s talk about the basic skill of walking, which clearly we are built to do. How far can you walk? How fast can you walk? Get that heart rate up and steady for a good 30 minutes and you’re making a change. Do that until it’s easy. Then add in a hill climb. Or walking lunges. Or a small jog for one minute. You just build on it. Keep adding to it as it gets easier. One day, what was once your workout, will be your warm up. Don’t over think it. Keep it simple and just add on to what you’re doing.

Take my friend for example. She walked that distance up a hill to her car, right? Now,  she can take that same walk, (in her neighborhood or recreate it on a treadmill) and keep doing that exact thing for a week. Then add in another hill climb (or up and down the same hill twice). Increase her speed perhaps.  Just think,  if you kept building on that, how quickly you would build up your endurance!

Start finding new ways to get your body moving. Maybe a yoga class. Pilates is an awesome way to get started strengthening your muscles. Especially those with injury.  So good for the body! Get online and research ways to build muscle. That’s all I did. I was a total Pinterest stalker. I found all kinds of info there. Go to Bodybuilding.com…..great amount of info. Next thing you know you’re deadlifting 250lbs! (hey, don’t knock it till you try it).

You just have to do it. That’s all it takes. That is truly THE only difference between those that succeed at reaching their fitness goals and those who don’t. There is no in between.  Nike didn’t come up with the multimillion dollar “Just Do It” campaign for nothing. Simple and affective. Just Do It. So there’s that.

The other thing that I’ve found (especially over this last year) is to surround yourself with like minded people. If not to work out with, just for support. A little camaraderie. Those “atta girl’s” and “atta boy’s” go a long way. Someone to vent, voice, and brag about your success to is so helpful. It can really aid in your success. It’s amazing when you can talk to someone about that awesome sholder pump or that you hit your macros spot on all week. They not only understand exactly what you mean, but they know exactly how you feel because they’ve been there too!

Hearing an “Atta Girl!” is music to my ears!!

And let’s not forget about fear. It’s a huge stumbling block. Fear of failure. Fear of succes. Fear of what people think. Fear of pain. Fear of the alarm clock having to wake us at 4:30am. I’ve felt all those fears. Still feel all those on some level. Especially the 4:30am wake up call. What stops the fear is my desire. My desire to change regardless of any of those things. Failure is only in the eye of the beholder. So is success. Some may say, “but I didn’t finish the program all the way through. I was a failure.” Other’s may look at that and say “but you started. That’s half the battle” So make it about the journey. Make it about starting a new lifestyle, rather than a beginning that has an end. If you start and can’t finish a program, find something you can do. It’s not a failure, so much as it may not be a good fit for your life at the moment. If you make fitness a part of your life, there will always be a style of fitness that works for you.

IMG_4391

Also, self love. Speaking from a woman’s perspective, we have a really hard time with this. We find ourselves on a fitness journey because we are not happy with ourselves. We aren’t happy with the way we look, feel, move. We judge ourselves and others. Lets shift that way of thinking. Instead, start to make a change out of self acceptance. Do it because you care about your body. Do it because you love yourself, but know you can make a change. When you look at other women, don’t compare. All of our journeys are very unique. You may see the fittest, strongest woman out there, but until you know the struggles she’s been through to get there, don’t judge. Also don’t compare your beginning to someone’s years long journey. Often times the people we see on fitness magazines have been living this lifestyle for years. And it could take you years. I know its taken me a long time trying all kinds of things!!

So, I’m embarking on a new challenge myself! As some of you may know, I have followed Jessie Hilgenberg over the last year. I have followed both her Muscle Building 1 and Bikini Body programs. Loved them. They changed me both physically and mentally. It was a very empowering experience. She has started the Jessie’s Girls 3K challenge, which starts today! We had to pick a program (I’m doing her Muscle Building 2 program)  and do it all the way through it’s 12 week course.  The three winners get a visit from Jessie herself, $1000, Jessie’s Girl swag and have the opportunity to become an ambassador to all the Jessie’s Girls out there!

I had to think twice about that. Not about doing the program. Or even finishing the program. I know I can do that! What scares me is, what if I succeed? What then? Will I be good enough? What if I fail at it? All those silly little worries that creep into your head. Well at some point you gotta just kick that noise to the curb and follow your own advice! Take it a day at a time. One rep at a time. One step at a time. And just see where it takes you.

In the wise words of Dave Matthews (because I love the hell outta that man): “To change the world, start with one step. However small, the first step is hardest of all”.

And my friend? Well she’s taken that first step and still going!

Take your first step. You never know how it could change your world!

V~

 

 If you want to follow my progress through this 12 week program you can follow me on Instagram @fit_to_bake_    fair warning…..there’s a lot of pictures of cakes!!