Tag Archives: nutrition


16 Jun

Wow, it’s hard to believe but it’s been almost a year since my last post. How time flies. Life simply got in the way and I’ve had to let things go. 

Things have certainly changed since my last post. Not only has my son grown tremendously but so has my waistline. At the same time, my motivation has shrunk and we’ve moved to yet another city. 

I didn’t want to start writing again until I’ve gotten things in order and begun to make changes. One of the biggest changes I’ve made is getting up at 5 am and hitting the gym by 6. My workouts have been meticulous and focusing primarily on weight training. Things have been going really well and I’ve been able to hit the gym solidly 5 days a week since March. 

I’m noticing big changes physically, but I’ll get to that another time. Til then, what have you been up to the last year? Have you reached your goals?


Its Been A While

3 Jun

Posting on here has been quite the challenge. It is disheartening to open wordpress everyday and see the number of people who are visiting, or I should say aren’t visiting. If I do get visitors, it usually ranges from 1 to 4 and involves about a minute and a half on the site. I’ve asked what everyone wants and get nothing in response.

From here on out, I am using this as a personal platform. I’m going to use it to keep track of my own progress. I’ve been on a weight rollercoaster all of my life and I hope that this platform allows me to share the journey, my struggles (which are by the dozen) and my successes. If you want to read, great. If you want to comment, even better. I realize the web is inundated with millions of health websites so I am not going to try to be that source anymore.

So where has my journey brought me? I’ve going from 245 pounds down to 165 and back up to 225. On my last weight loss scant, in thirty days I went from 230 lbs to 205. I haven’t weighed myself in a while, but I’d say I’m still right around that same weight. I have not worked out in over a year, but I’ve worked really hard to change my diet.  The last couple of weeks, I’ve noticed some major changes in my body like some thinning around the neck, and legs but still think I’m in the 205 range.

In June, I am working on my own challenge. With an 8 month old, it has been quite hard to get sleep let along get up before work and get a workout in.  June is going to be different. June is going to be the month I take control and start working out before work. This means I have to get up at 5:00 am get the dogs out, and then get as much of a workout in as possible. My goal is to work out at least 4 days a week. for 10 to 60 minutes each morning depending on intensity.

The first two days were great. Monday I completed a HIIT from the website Grokker. The workout was just what I needed to get started. It was 15 minutes of pure insanity, constantly moving and pushing myself. Today, I had a little less time to work out so I opted for the 7 Minute App. This app is fantastic and gives you 30 seconds of high intensity work followed by 10 seconds of rest. The workout left me completely exhausted, which is a combination of being sore from yesterday and the intensity of the workout today.

How will you challenge yourself in June? Are you beach body ready or are you like me and hoping to have a beach body by September?

Barriers, Barriers, Barriers

14 May

One of the biggest barriers I face on a daily basis is attempting to get a stellar workout in a 30 minute period of time at lunch. Typically I can get an insane weight lifting workout with an intense sprint session in on a daily basis. The barrier doesn’t lie in not having enough time to get the workout in, it lies in trying to get to the gym and finding a parking space. Some days provide a real struggle to find a space and the time wasted trying to find a space limits or inhibits my workout.

I am working hard to overcome this barrier by finding alternatives to going to the gym on days when the parking is atrocious. One way I’ve worked to overcome this is by developing a stellar stair routine that I can incorporate about one to two times a week.

We all have barriers in our life whether they are based around getting fit or bettering our lives in some other way. In order to successfully overcome those barriers, it takes real passion and dedication. Planning is the best defense to defeat the walls that we build for ourselves. If we have a plan for overcoming potential barriers, we are more likely to follow through with our goals than having to come up with a solution on the fly.

What is your biggest barrier to health and wellness? Take this week to plan out ways to overcome your barriers.

Self Sabotage: 4 Steps You Need to Break This Habit

8 May

Don't Waste Time: Challenge Yourself!

Self sabotage is the worst. Just when you have all of the momentum moving forward and the scale is moving in the right direction, something in your brain triggers you to make a bad call. That one little decision turns into “Well I already screwed up once, how is eating blank going to hurt me any further?” We all know the story from there, one bad decision rolls into the next day, week, and even month. Next thing you know, the weight you put off is back, and your back to square one. This doesn’t happen with just weight loss, it can happen in any walk of life. Here are a few tips to help sustain your level of success and prevent self-sabotage.

Step 1: Set a Goal

Setting a goal is one of the most important elements you can have in preventing self sabotage. I don’t simply mean thinking out loud, I want to lose x number of pounds. You have to write out your goal and engrave it into every thought you have. Your goal should become a way of life, not just a dream or a wish. If you want to use the goal to your advantage there’s two things that will help tremendously

1.After you write down your goal on a sheet of paper, put down what you think all of the steps are to accomplishing this goal. If your goal is losing weight you might start with working out x number of days, eating protein, veggies and x amount of fruit per meal. You get the idea. I have more on goal setting here.
2.Put your goal on Post-It Notes and slap them anywhere you might have a folly. Think about any place that might tempt you to self sabotage. First in mind is the fridge followed by your office, nightstand, car, etc.

Step 2: Create a Team

It takes a team to win Championships and the key to a strong team is defense. Set your team up with this in mind! Find others who know, understand and can support your goal. This should be a group that you can easily reach out to if you need to shake of temptation. They should also be a group that knows you like a book and can easily come up with solutions to keep you on tract.

Step 3: Suck It Up

Nobody said it was going to be easy. This go around, you need to practice self control. It’s easy to let something slip through the cracks, but one mistake doesn’t make it okay to start the avalanche affect that easily gets out of control. It’s time to own up to your goal and decide if you are going to come out a winner or just have fun playing the game for a while. You can have all the support and set up that you need, but if you don’t have the responsibility and the respect for yourself to care for yourself, there isn’t enough support in the world that is going to help you out. It’s time to look in the mirror, put on your eye black, give yourself the meanest look possible and tackle this goal once and for all.

Step 4: Celebrate Don’t Sabotage

This is the fun part of setting a goal and meeting little milestones along the way. You get to celebrate the small victories of course! I HATE when others say you can celebrate by going for that sliver of cake (if your losing weight) or buying that iPad (if your tightening your budget) because all you are doing is setting yourself up for failure. It is that good feeling of those rewards that put you in the place you are in the first place! Sure if you lost some weight and want to buy and iPad, go for it, but don’t go buying an ice cream cake from Dairy Queen to celebrate! It defeats the point and only causes you to back pedal in defense. Find something that is going to be self-fulfilling without being a detriment to your progress.

You can do it! Set your goal, find your team, and don’t let anything hold you back. What are your goals through the rest of this year? How are you going to go about accomplishing them? Follow me on Facebook, Google +, and Twitter. Drop me a comment or question on any of those platforms and I might just include them in a future post.

Share Your Success Story

5 May

Good Morning, Afternoon, or Evening! Whenever it may be that you are reading this. Welcome back!

I wanted to start a new segment that I hope you will be excited about. I would love for readers of this blog to share their success stories with diet and exercise. If I’m the one who inspired you, then great! If not, I’d love to know what did inspire you. If you are interested and want to feature yourself and perhaps self-promote your blog, then fill out the few questions below and send along with an attached before and after photo to intrinsicallyfit@gmail.com. Every Friday, I will post the success story along with a link to your blog or website if you have one. Serve as an inspiration for others who may be struggling with their own weight loss. I hope to hear your story soon!

1. Summarize you! (Give a brief story of your weight loss journey and use this section to promote your blog, website, etc)

2. What was your first victory in weight loss and how did it feel?

3. When did you reach your weight loss goal and how did it feel? If you haven’t hit it yet, how far do you have to go and what do you imagine your emotions will be?

4. Did you have help along the way? Did someone push you and/or join you in your weight loss journey?

5. What types of food did you eat? What types of exercises did you do?

6. How has losing weight impacted your life? (we want to know everything)

7. What tips can you give other readers who may be stuck in their journey or just starting out?

8. Is there anything else you would like to share?

I will read through these regularly. I am going to file every story, and if yours isn’t featured right away, I promise you that it will be featured at some point.

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