Leg Day on a bike...at the beach

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     So this week we are on vacation. My husband and I travel to Chincoteague Island, VA to go camping every summer. This is our 7th year here. We have a 35 ft travel trailer camper and love staying at the same campground every year on the water, with a view of the lighthouse on Assateague Island. Chincoteague is also right across the bay from Wallops Island, a NASA facility where they launch rockets. We have seen a few launches over the years. We always go the same week in August every year because of the Perseids Meteor Shower. Assateague Island in Virginia is a National Shoreline that is maintained by the Park Service. There is no boardwalk or night activities on the island. If you are on the island after dark the only lights are literally one light at the ranger station and the lighthouse light. And if you get a night pass for the beach you can sit there all night and watch shooting stars during the meteor shower. So here we are. We arrived 3 days ago. Me, my husband, my 4 year-old grandson and this year, my mother-in-law. (We'll call her mom. She and I get along very well although she is always trying to feed us.)

     I was very nervous about going on vacation while training and trying to eat clean. (especially with mom going). Even the five hour ride from PA to VA can be a challenge when you are trying to eat clean. We stopped at McDonalds in Delaware and I did the best I could and ordered an iced black coffee and an oatmeal with fruit. Traditionally, camping means smores, hamburgers and hotdogs, campfire pizza pockets, homemade waffles in the morning, snacks on the beach, beer and wine and the Mr. Whippy Ice Cream truck. And this year it also meant all the foods I don't normally buy that Mom decided to pack. Like the tomato pie she brought from the Italian bakery in Roseto. She told me she got it so we didn't have to worry about cooking a meal the day we arrived and had to set everything up. Very thoughtful. But I couldn't eat it. When packing I managed to stock the fridge with lots of veggies, Greek yogurt, almond milk and fruit. And I managed to avoid eating tomato pie and other tempting foods so far. The day we arrived I make myself a nice salad with grilled chicken instead. And last night I avoided the ice cream truck and made my plain Greek yogurt and chocolate protein powder.  Today I mixed up the yogurt and protein powder and put it in the freezer so I can eat it like ice cream later.

     Camping in Virginia also means time on the beach and in the ocean and daily bike rides. Our campground is exactly 8 miles from the beach. So if we ride out to the beach an back we get a 16 mile leg day on a bike. And after all the leg days at the gym with Brandon over the last couple months I was anxious to see if I can feel a difference when I am riding. Well it did make a difference. Today we rode out to the beach and I notice my endurance and energy level was a lot different than the last time I was on my bike. Approaching the beach there is a long stretch along the causeway where there is a slow and steady incline. In the past I'd be huffing and puffing and ready to do my inhaler. (yes. I have asthma) But not yesterday! I rode right up to the top no problem. Don't get me wrong. It was a great workout. Especially when I consider the 40 lb toddler I was pulling in his bike trailer. We got out to the beach, took a couple swiggs off our camelbacks, took a look at the water and started to head back. My grandson had fallen asleep in the trailer so I'd say the ride was a success. The next few days we will spend time at the campground, on the beach, on our bikes, and in the ocean. It won't be the same as going to the gym every day but we definitely stay active as much as we relax while we are here and this year I definitely have more energy than in past years. I probably won't have time to blog anymore while we are here. I'm trying to disconnect while I'm away. #lifebalance. But I will continue to stay active and eat clean as best as I can. And I'm sure I will text Brandon at some point for motivation.

Fourty-eight, FitBit and fruit

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     So yesterday was my birthday. I turned 48 years old. I have always believed age is just a number and I never feel my age. For many years, my birthday was never anything special. But since I met my husband, every year my birthday has been a celebration. And I have been blessed to celebrate my birthday doing some pretty amazing things in some pretty amazing places. Summer birthdays are the best for going places and celebrating, especially when you are a teacher with the summer off. But this is not necessarily a good thing when it comes to training and trying to eat clean.

     So last night we went out for dinner and drinks. I didn't make it to the gym. In fact, I purposely planned it that way so that my day off from the gym fell on Saturday. And I asked Brandon to schedule me in the afternoon for training today since we were going to be out last night. I've spent the last 2 weeks trying to adjust to summer and all the things that can make training and eating clean tempting. 4th of July we ended up at two different BBQ's and I successfully managed to get through the day on salad and fruit. And believe me there were plenty of delicious looking foods at both gatherings. The last time I weighed myself I was around 210 lbs so I've lost about 9 lbs. Baby steps to success. And considering how long it has been since I lost more than a pound or two, 9 lbs is a huge success for me.

     So last night my husband surprised me with dinner at one of our favorite restaurants, Inti (Peruvian), in East Stroudsburg. He acted like it was a last minute idea but I soon found out he had planned it all along when we arrived and my sister and her boyfriend were already there waiting for us. The best part about dinner was the food and I ordered my favorite dish, Salmon A-la-macho. The restaurant is a BYO and we brought a couple bottles of wine. I've been told by Brandon that red wine is the healthier choice but I like white wine. Sweet white wine in particular. So last night I cheated a little. But hey it was my birthday. And wine is just grapes, which is fruit and fruit is healthy. (wink, wink)

     Although, I kid, I really was worried about going out to eat when I'm training, learning how to eat clean and trying to lose weight. Brandon told me to enjoy myself. 'It's your birthday.' But I couldn't help but think that one night could set me back if I let it. As I sat at the table looking at the menu, listening to everyone order dinner and apps, I tried to stay focused on not letting myself fall back into bad habits. (overeating, mindless eating or drinking too much) while still celebrating. And it turned out to be a good night. I didn't overdo it at dinner. I had a few glasses of wine but took it easy and we got home at a decent hour so I got a good night of rest.

Learning to eat clean...grass fed beef, Fage and Ezekiel what?

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     Ok. To be honest I had never heard of eating clean before I met Brandon. The first time he used the term I thought it was some weightlifters lingo. I had no idea what it was or even how popular it was in the health and fitness community. I had been told by Scott at my consultation that my trainer would provide me with a meal plan that was specific to my needs. So here we are 6 weeks into my training and although we have talked about healthy eating and what not to eat and eating 'clean', Brandon hasn't given me an official meal plan. So I asked him about it. He explained that because my goal is a lifestyle change and not a temporary diet that I need to take baby steps and learn about good nutrition. He explained that if he simply gave me a clean meal plan I may get frustrated and give up and that would be counterproductive. That made sense to me and so I started asking lots of questions when it comes to food choices and meals. And boy is there a lot to learn! Brandon really impresses me with his knowledge of the science of how the body works and how foods interact with weight loss and training. Although, I wish I could record what he tells me because a lot of times I forget exactly what he said and I end up texting him asking him to repeat details. Over the last weeks I have learned that a lot of what I was doing with Weight Watchers was just learning how to cheat to lose weight. Now I'm learning about good and bad carbs, healthy fats (seriously did not think about fat as being healthy before now), avoiding artificial sweeteners and processed foods and eating more smaller meals than fewer big meals. Brandon talks about food as fuel for your body and when you eat the right foods at the right time you can have success and make progress in weight loss and training.

      So the teacher in me started doing research on my own. Because, let's be honest, the 60 minutes 3 days a week with Brandon is simply not enough time to learn everything. I need a course in good nutrition. Brandon warned me not to believe everything I read (like I didn't know that already being an English teacher) and so whenever I read something he hasn't told me about I talk to him first. Brandon is great because whenever I have a question (which is often) I can text him and he gets back to me as soon as he can and usually with a pretty impressive response. It never ceases to amaze me how much he knows about nutrition or what is the better choice at the grocery store. I've discovered places like Earth Lite (a local health foods store) and Wegmans (a grocery store that carries a lot of health foods). And I'm learning about brands and products I did not know about before. I never even stepped into the organic aisle of the grocery story before.

     During one conversation I told Brandon that I was lazy and had cereal for dinner. He tells me it better have been Ezekiel cereal. I was like 'what the hell is that?' I had never heard of the Ezekiel brand before. He explained how it is one of the healthiest cereals you can get. And there was Ezekiel bread too! Made with sprouted grains. Ok now there's something new I had to learn about. The difference between different grains. And then there was yogurt. I love Greek yogurt but when I asked Brandon about the Chobani yogurt with fruit that I like he wanted to see the nutritional information. And then tells me I'm better off with plain Greek yogurt and if I don't like it plain to add a scoop of protein powder. 'Get Fage 5%. You want the full fat for healthy fats.' What?? I've always gotten low fat or 0% fat. Same thing with milk he told me. 'Whole milk is good. Raw from the farm is even better.' I don't like thick milk. I had spent years drinking skim milk and whole milk felt like drinking cream to me. So he suggested almond milk. Never tried it but this is the year of new things for me so I gave it a try. Loved it. Don't know what I was afraid of. And then there is grass fed beef. Having spent the last so many years believing that chicken and fish were the best meats for healthy living and weight loss I ate very little beef before I started training. Now its a regular part of my daily diet.

     And then there is coconut oil. 'Cook everything in coconut oil. Nothing but coconut oil.' Brandon told me once. When I asked why not olive oil, he explained how olive oil has a low resistance to heat and therefore loses its nutrients when it is heated. Best to use olive oil drizzled on something after it is cooked rather than cook with it. Coconut oil has a high resistance to heat and does not lose its nutrients when it is heated. Plus coconut oil has a lot of other health benefits including weight loss. 

So I now check online for clean recipes and pay attention to labels, avoid sugar, artificial anything, and eat whole grains. I found a clean eating grocery list online and Brandon told me it was a pretty accurate basic list for a beginner. So I now have an idea about clean foods and what to avoid. I'm still learning the 'what to eat when.' But I am definitely eating more healthy. When I have a cheat meal I don't stray too far from clean foods since I usually feel like crap after I eat something that I haven't had in a long time. My husband got pizza one day last week and I decided to have a slice. My stomach was in knots the next day. Probably because I haven't eaten anything made with white flour in in months. And as the weeks go by it is becoming easier to resist the foods I used to eat.

Tricia Ann Pinterest Board Clean eating and healthy living

Is it possible to stay on plan in Vegas?

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     This week was a challenge for me. It started with a beast of a leg day with Brandon. He killed me with lunges to the 'lunge chair' (a chair precariously placed across the room and known for being the destination the trainers have clients lunge to from various starting points in the gym) and squats. My legs were sore before I even left the gym on Monday. It didn't help that the next day I had agreed to help my son move into his new apartment...on the second floor. When I mentioned that to my trainer, Brandon, his response was 'good for your recovery.' Thank you very much boss. But I guess in a way he was right. As always. Because I did feel better before we were even done that day. I had walked up and down the stairs moving boxes for my son probably 100 times (at least it felt like that) and forgot about my leg day whoas.

     But the biggest challenge was on Wednesday when my husband and I went for a short getaway to Vegas. After a month of training and talking about changes in my meals to eat more clean, I was more than a little bit nervous about going to sin city. I decided to go with the attitude that I would exercise and eat well as often as I could but if there were obstacles to doing that I would make the most of it and enjoy myself. After all it was only 3 days. And in my head I thought it would be good practice for staying on plan when I go away for a week next month and again in August. When I asked Brandon what I should eat in Vegas he told me he wasn't going to tell me what to eat in Vegas and that I should 'get it out of my system' (not being on plan) so when I get back I can concentrate on training and eating clean.

     So I packed with good intentions and made sure to bring my workout clothes and sneakers and I would hit the gym here before we left town on Wednesday. The resort we were staying at had a fitness center and I intended to hit it every day the three days we were there. We were scheduled to leave on Wednesday mid-morning. I guess I could say I didn't start off to a great start when I consider the fact that I didn't make it to the gym that morning before we left. I had convinced myself that I would make the time to workout at the resort gym once we were settled in our room. I should know better because even the best laid plans go awry.

     So day one in Vegas we arrive on time, get to the resort and after waiting in a long check in line find out that our room will not be ready for 3 more hours. We end up getting sucked into a timeshare presentation in an attempt to get free show tickets but not before we get a bite to eat. Meal #1 in Vegas was a win; grilled chicken salad with a bottle of water. Was so proud of myself I sent a picture to Brandon. He was impressed but sure it wouldn't last. He apparently had no faith in me even though he said he did. At the time share thing we went to they, of course, they had coffee, soda, water, snacks and cookies. I stuck with water and no snacks which was a feat in itself considering the 90 minutes they said we would be there turned into 4 hours!! By the time we got back to our resort we had only a couple hours before the show so I went looking for the fitness center. When I asked the security guard in the lobby where it was because I couldn't find it according to the map they gave us, his response was to laugh. Yes. He laughed! I was like wth? He told me NO ONE goes to the fitness center. And when he gave me directions on where to find it I still couldn't find it. Either the fitness center was in some alternate reality or there was no fitness center. Seriously. The resort was as big as an airport mall. It was easy to get lost just going to your room. So I gave up for that day.

     We decided to walk up to the strip to the show from our resort which was located about a mile down the strip from where The Mirage was located. A mile is fine. I've walked/hiked more than a mile before. But not in the Las Vegas heat while wearing a dress to go out to dinner. But I sucked it up and we walked. One thing someone had told us is that everything in Vegas looks a lot closer than it actually is. So i cringed when my husband said, 'The Mirage is right there.' I wish I had a Fitbit so I could have seen how many steps we had walked that night. THAT was my workout for the day. And as far as meals goes I did well by having another salad at dinner.

     Thursday and Friday played out about the same with walking, the heat and meals. I was surprised at how much easier it was than I thought it would be to eat healthy. I mean I could probably do better cooking my own meals but meals like the salmon dinner with rice and steamed veggies at Margaritaville were delicious and the menu bragged how it was low cal. We walked up and down the strip, over to the Pawn Stars shop (which was pretty amazing) and all in the Las Vegas heat of 104 degrees. (no humidity like back home in PA tho). The whole time in Vegas I did super good with meals. So Friday morning I decided to have a cheat meal with French toast and eggs for a late breakfast. We had walked an ungodly amount of steps while we were there. So I figured we would have time to walk off a cheat meal before we took the red eye home last night.

     Although we had a good time in Vegas, I think I would have enjoyed myself more if I had gone when I was younger, could drink and didn't have to worry so much about meals because I was training to lose weight. But when I look at the 3 days in Vegas with my new perspective, I think I did pretty well trying to adapt and stay on plan. I missed the gym tho. I could not wait to get down there this morning to do cardio and tomorrow training with Brandon is going to feel so good!

One month and seeing results, feeling good!

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     So it has been one month since I started on my transformation journey and I've learned a lot about taking care of myself, eating right and weight training. I know we are still in the beginning stages of this whole process but I already feel a lot better and I'm starting to see results. The results are not on the scale or in the mirror but in the way I feel and how I think. Going to the gym 5 day a week for the last month has helped me focus on the positive, look forward to changes, set goals and be patient. About 2 weeks into training with Brandon I was sitting at my computer one night after teaching a lesson. (I work part time as an online English teacher). I was thinking about the workout we had done that night (and when I say 'we' I really mean me lol since Brandon will demonstrate and then I do the work) and how I can feel my body changing. Sitting at my computer I could feel the muscles in my abs and shoulders. I've learned the difference between good and bad soreness and although I have bursitis in my shoulder that acts up after an upper body workout, I ice it and it recovers. And after one month that recovery time keeps lessening. I am amazed by what I've been doing at the gym. Having never lifted a weight before I started training and not knowing the first thing about working out beyond the cardio machine, never in a million years did I ever see myself doing chin ups! Brandon is an amazing trainer who pushes me and as a result I push myself a lot harder than I ever imagined I was capable of. Brandon has told me that it's all about changing for the better gradually mentally, physically and spiritually. I can now see how I'm changing. I got home from work late one night about 3 weeks into training. I could have easily plopped down on the sofa to watch tv or gone to bed. It was a long day and I was exhausted. But instead of being a bum I put on my workout clothes and out the door I went. It was about 9pm when I got to the gym. When Brandon told me he saw me on the treadmill I told him I had a choice between going to bed or going to the gym and you can see where my mind is at. He told me that's where it should be and that I'm already changing my habits. And it's true. No matter how I'm feeling good or bad I always feel better if I make it to the gym that day.

      Don't get me wrong. This journey is a challenge. Although at times I am motivated and on track, there are still a lot of challenges. The change is in the way I handle and recover from the challenges. My husband and I love to go to concerts. This month was the start of a summer of concerts. Twice this month I've been sitting in a diner or Waffle House at 1am staring at a plate of food I know I should not be eating and regretted it the next day. The difference now though is the next day I get up and brush  off my pride and determination and go to the gym. In the past I would spend the entire next day regretting eating a greasy cheeseburger and french fries in the middle of the night and using that setback to springboard a weekend of binging or unhealthy eating. No more. I recognize I should have made a better choice, check it off as a lesson learned and move on. Baby steps to changing my life and mindset.

Training, a whole new experience...

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     So in my entire life I have never done weight training. My husband has weights and tried once to guide me in what to do but we didn't do it regularly and then eventually our schedules got in the way and we stopped. I have only ever belonged to one other gym when I was in my 20's but I joined to go to the aerobics classes. (is aerobics even still a thing). So my first day at Muscles Inc with my trainer, Brandon, was a little bit intimidating to say the least. I don't think I had ever stepped beyond the cardio machines part of the gym. I didn't know the first thing about lifting weights. And it is obvious my trainer has been doing this for a long time. Not to mention that I am a complete clutts and have been very self conscience about my body. So here I am with a good looking guy half my age talking about my goals and what I want out of the training.

     I decided that day that I had three goals; to lose weight, to get in shape and to have more energy. Brandon seemed to think these were reasonable goals. I told him I was currently going to physical therapy for the pain in my shoulder and he told me we would work around it. To my surprise we did an upper body workout that day. Having never lifted weights, every weight felt heavy. I felt so weak. I never realized all there is to know about weight lifting, what exercises work what muscles, how many reps/sets are appropriate (hell, I wasn't even sure what a rep was! LOL) After my first training the next day I thought I would be in a lot of pain but I woke up feeling pretty good. When I told my husband he said, 'wait until tomorrow.' I texted Brandon to tell him I wasn't as sore as I thought I would be and he said the same thing. So the next day I woke up and sure enough I was in pain. I thought this is why people hate their trainers. I was worried for our first leg day workout and whether or not I would be able to walk afterwards. Seriously, I was scared.

     So as I anticipated my first leg day was brutal. As I walked out of the gym my legs felt like jello. I tripped three times walking to my car. (as clumsy as I am, I'm surprised I didn't fall on my ass).  After that I was sore for a few days. Today I decided that leg day is my least favorite. In the moment I hate it but I try to focus on getting to the results I want. I know I'll be sore in the morning but I am realizing it's a good sore.  I've only had five training sessions with Brandon so far. Twice a week doesn't seem like enough. I am already thinking about bumping up to three a week next month. I think I'm becoming addicted. Why didn't I do this a long time ago! I haven't weighed myself in three weeks. l've been trying to focus on how I feel and not on a number. Today I decided to weigh myself just out of curiosity. I've lost 3lbs already! I know 3lbs doesn't sound like a lot when I've got about 70lbs to lose but any loss is a good loss and I'm excited!! 

How I got here...

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This year I turn 48 years old. When I think about that I find it impossible to believe. I've never really felt my age. But then, age is just a number right? I have always believed that was true but somehow being in my forties and getting ever so slightly closer to my fifties got me thinking about my age and physical health. And what I saw was not what I wanted to see. I was 5'6", 221 lbs. and completely out of shape. No regular healthy diet and no regular exercise plan. So just like many women I decided I wanted to do something about it.

My story is not much different from others. Growing up I was always one of those girls who thought she was fat but wasn't. When I look back at pictures I actually laugh to myself. I was 120 lbs. in high school and I thought I was fat! And although, I didn't have a weight problem, I also did not do a whole lot of physical activity either. I wasn't an athlete. I never played sports in school. I took two PE classes in college; golf and self defense. After high school my weight fluctuate between 130 lbs. and 140 lbs. When I started dating my first husband I gained 20 lbs the first year we were together but did not think it was something I couldn't reverse. So I joined the local fitness club and started going to aerobics classes with a friend. Actually, my first real struggle with my weight was after the birth of my son in 1994. (I cried at my last prenatal appointment when the scale said 202 lbs.) And cried again when I got home from the hospital and realized I still weighed 187 lbs. How could I gain 42 lbs. during the pregnancy and only lose 15 lbs. after the birth? I was young and dumb. And because I had never really had an exercise routine I had no idea what to do to lose the weight. So for almost 12 years I had an up and down relationship with my weight. I had no idea what I was doing right or wrong, just that sometimes I liked my body and others times I hated it.

In March 2007, my sister announced that she was having a big traditional wedding and that all her siblings would be in the wedding party. (There are seven of us). I realized at that point that I had 7 months to do something about my weight or I would be immortalized in her wedding pictures as her fat sister. The very next day I joined Weight Watchers. I weighed in at 198 lbs. Holy crap! Now Weight Watchers taught me a lot about eating that I didn't know before. I started watching what I ate, counting POINTS and drinking more water. The program encouraged 'activity' (which sounded better than exercise) and I started walking every day after work. Eventually, I was up to walking 4 miles every day and I was losing weight. Score! By the time my sisters wedding came I had lost 33 lbs. and was within 7 lbs. of the goal I had set for myself. I reached my goal in December 2007 and became a Lifetime Member in January 2008. Even better, I managed to keep up with meetings, walking 4 miles each day and eating right for three years despite a rocky marriage and stressful life.

In summer 2011 when my marriage came to an abrupt end I was 12 lbs over my goal weight. A slight setback. But it was at that point that it was most difficult to stay on the WW plan, attend meetings and exercise. My health took a backseat to what was going on in my life. From 2011 to 2016 when I married my second husband my weight fluctuated and I was unable to get back to my goal weight. I started to believe everyone who said, 'well, you know, it is harder to lose weight in your 40's' and 'you ARE getting older.' In 2017, I had a major setback when a few life events converged over only a couple months and I was stressed and anxious beyond anything I had ever dealt with in my life. I broke down and talked to my doctor about it and she suggested a low dose anti-depressant to help me get through it. Six months later I stopped taking it for two reasons; one, I was in a better place and two, I realized I was gaining weight again. Great. Now what.

Again, a few people told me 'Well, you are in your 40's' or even better 'get used to it.' What?? But seriously? What does that mean? That just because I reached my 40's I'm doomed to be overweight and out of shape with no way out? I refused to believe it and started looking at local gyms to join. In February

2018 I joined Muscle Inc., a local gym with a good reputation. My sister and her boyfriend had been going there for years. It was the best thing I have ever done for myself.

I started going to the gym 3 days a week to do cardio. I tried eating healthy, at least the version of healthy I was taught. And I lost a few pounds that month. Enter obstacle #1...In March I left the country for a teacher's fellowship. I was in Morocco (land of delicious food) for 3 weeks. When I returned I realized I had gained 6 lbs. while I was away. Ugh. Then obstacle #2... To make matters worse, after sleeping on a hotel bed for 3 weeks straight, I came home from Morocco with severe pain in my shoulder. So severe that on most days I couldn't move my left shoulder or didn't want to. I finally broke down and went to the doctor and discovered I have arthritis, bursitis, and tendonitis in my shoulder. Wonderful. Off I was sent to an orthopedic specialist and physical therapy.  In the meantime I hadn't been to the gym in 8 weeks. Ugh. One day I forced myself to go even if it was just to talk to the owner about suspending my membership. I thought maybe physically walking into the gym would motivate me. It was then that I realized I had to be there. My shoulder injury had made me not care. I was on the sofa most days after work with ice on my shoulder and using anti-inflammatories, muscle relaxers and pain pills to ease the pain. And to make it worse I was not eating right either. Talking to Bobby at the gym about my frustrations and the situation I was in he asked me if I had ever considered working with a personal trainer and said I was the perfect candidate.

So, I decided I would see what it was all about. After having a consultation with one of the trainers about my situation and my goals I realized in that moment that I wanted to do this. That I had to do this. And the trainers at Muscles Inc seemed genuine and understanding. I mean, during the consultation I told the trainer, Scott, that I didn't like how I could feel my back fat. Seriously? Did I just mention back fat to a guy I just met? That is how genuine he made me feel about what they could do for me as trainers. I walked out of the meeting knowing I was going to sign up but told Scott I would contact him after I spoke to my husband. A few hours later I was telling him to sign me up!