The Accident Forgiveness Plan

Today's bloggery is about forgiveness. No, I'm not about to preach the healing ways of the Lord or how you should convert from Geico to All-State; I'm talking about forgiving YOURSELF when you sabotage your goals toward a healthier you. 

Just think- if you knocked over your mother's favorite lamp, you would feel absolutely terrible. But would you tell her the truth or would you break all the rest of her lamps??

So you ate poorly and you chose to not exercise for a day. Or two days. Or a week. Or for as long as you can remember. Do you give up and think, "Well, some people just aren't supposed to breathe comfortably"? I hope not!

Let's say you've been trying to lose weight for a while and then you did! But then you went out for ladies' night with your friends and drank all the margaritas and ate all the chips. You had a great time! Good for you. But then you felt so bad about it that you gave up for the rest of the weekend and you're thinking, "what's the use?" Well, I still say you should FORGIVE yourself.

But don't FORGET this feeling. As you pick up the pieces and carry on toward your goal weight, keep a journal to track your progress and how you're feeling- physically and emotionally. Write down how badly you feel for over-indulging and before you close the journal, write a plan for NEXT TIME you're in that situation and a plan for the next few days. Pick your favorite work out and declare to yourself that you will do it. Imagining yourself doing the work and seeing the results will inspire you to keep at it. 

Now, if you're starting from scratch and you are looking for an easy way to learn the habits that make up a healthy lifestyle, please see my last blog post or send me an email: nicolewebberlmt@gmail.com   I would be GLAD to help you out. 

And with that, I leave you with this song about forgiveness:

https://www.youtube.com/watch?v=13mUFEXnB54

21 Day Fix - My Review

8lbs down in 21 Days!

Twenty-one days ago, my parents and I decided to accept the newest challenge that Beachbody presented to the world: The 21 Day Fix. It is a diet/exercise program created by bikini competitor Autumn Calabrese and it lasts, surprise, for 21 Days.

The Work-Outs:

The program comes with a different workout for each day. There is upper body, lower body, full body, cardio, pilates, ab work... everything you need to work toward toning your body in only 30 minutes.

This isn't like the Insanity Program. You WILL sweat but you won't feel like a crazy person at the end of it. The only equipment you need are two pairs of weights (heavy and light. I used 10lbs and 5lbs) OR resistance bands and a yoga/pilates mat for floor work. Autumn is a joy to workout with. She's not fake, she's got a great sense of humor, she's stern, and SHE TALKS TO THE OTHER PEOPLE IN HER VIDEO! There was a lot of laughter throughout the three weeks,...and also a TON of sweat.

The Meal Plan:

"On other diets, I've found it took my body 5 days for my stomach to shrink. On this meal plan, it only took two days." -Keith Webber

This is the part that separates this program from EVERY OTHER program out there. Nutrition is the key to successfully trimming down. Keith (my dad) lost nearly 20 pounds by sticking to the meal plan and working out on the treadmill/at the gym. The secret? Portion control in a way that isn't confusing! In the 21 Day Fix package, you'll receive six containers of different sizes and colors. In the literature provided, you'll learn which foods go into which container, as well as recipe ideas. Based on your caloric needs, you will calculate how many times a day you can eat from each container.

In my experience, I ate just as much as I ever have, but I ate differently. In the last few years I've been trying to figure out how to eat in a more healthy way. This program helped me to realize that while I was eating healthy things, I still had some foods in excess. Particularly, fats (ie. avocados, nuts, feta cheese). By learning how much I SHOULD be eating, I can continue to use that knowledge past the 21 days and continue to shed weight!

The first couple of days were the hardest. First of all, you're supposed to eat as much as you're allowed to. Every day. I'd finish dinner and find I still had a few more containers left. I also found that in order to stay full and energized for a longer amount of time, I needed to start my day with a protein rather than just fruit. Now I know exactly when in the day I start to wind down, when I need to eat and what kind of snacks to pack for work to reenergize.

The purpose of the program is not to lose weight really fast and then go back to how you used to be. The purpose is to educate yourself on how to take care of your body and then continue to do so throughout your life. It takes 21 days to form a habit. Using this program can get you to the body you never even knew you could have. It could help you shed those last stubborn pounds that just won't come off. Regardless of your goal, it WILL change YOUR LIFE. 

For more information, send me a facebook message! www.facebook.com/wellnesswebb

21 Day Fix

Today, my family and I started the 21 Day Fix program. We weighed ourselves, measured ourselves and took before pictures. We ate throughout the day from the color-coordinated containers. We did the Cardio Fix DVD.

Now I'm thinking about my WHY. Do I feel like the amount of food I ate today was enough to sustain my energy? I do. Do I still want to eat cake? I absolutely do. There is always room for cake. But I care more about the reason WHY I am doing the 21 Day Fix than I do for a moment of chocolate.

I want to lose up to 15 pounds because I've been stuck for the last few years hovering around the same weight. In the last two years, I've toned up more than ever and it's been great... but then I got stuck in one spot. I eat pretty well, but I've known that I could absolutely be better if I tried. The problem is when it comes to literature about food, I can only take so much before I either become bored or just plain don't understand.

The beauty of the 21 Day fix is that Autumn Calabrese (the creator of the program) has taken the guess work out of portion control. Everything is kindergarden-simple.

Still, wanting to lose up to 15 pounds just to break through a plateau isn't a good enough reason to hold on. I've WANTED to lose that weight for a long time. So my why is how I'll FEEL when I've reached my goal. I will feel like I can do anything. I'll feel strong, beautiful and worthy of giving other people advice about how to attain their goal weight in a healthy and positive way.

A few months ago, I got a real eye-opener when I worked at a really elite gym. Of the female personal trainers on staff, I was by far the least thin and lean. I wasn't the only one who noticed either; one of the male trainers lightheartedly nicknamed me "Meatball" but I HATED that. I'd like to feel like there is no question as to whether my clothes are hiding fat or muscle. I never want to feel like a pudgy 7th grader again.

So that's MY why. What's yours?

Gymming for Beginners

So you're in the gym for the first time. You've got your spandex, your sneakers, your sweatband, your heart rate monitor, your lifting gloves, your ipod... you feel good. You feel ready. You are about to be in THE ZONE.

But where do you start?

Always always always start with a warm up. I usually run for 5 minutes, roll out my joints (arm circles, leg circles even though they look funny, foam rolling). Then it's time to get moving. Burpees and mountain climbers are a great way to get your whole body involved.

When it's time to start working on specific body parts, avoid burning yourself out too quickly. Start with big muscle groups and multi-joint exercises. If you wear out the muscles that only work with one joint, you won't have the strength you need to work your bigger muscles. I like to begin with the legs. Your femur is the biggest, heaviest bone in your body, so moving it takes a lot more work than any other part. Keep the heart-rate up; include jumping exercises (if you can) throughout the workout. If you have bad knees, talk to a personal trainer in your gym for modifications.

When you work your arms, stick with the same rule as before: multi-joint exercises first. Pull ups work the shoulder and elbow. Front raises only work the shoulder. If you start with front raises, you'll find yourself doing less pull-ups than you're actually able to do (I know, "less pull-ups" sounds awesome because no one likes them... but your back will look way sexier if you do them!) Similarly, do your push-ups before your pec flies.

Finish with your abs. Why? Because you NEED your abs to assist you with the rest of your workout. You should maintain a tight tummy with every single exercise. (*Don't know how? Imagine someone is about to punch you in the stomach. Did you feel your stomach tighten up? If not, put your hand on your gut and cough.*) If you start with your abs, you'll feel low on fuel for the rest of the workout, maybe even less coordinated. 

End the whole thing with a nice stretch from 3-5 minutes. DO NOT SKIP THE STRETCH. Stretch because it feels great, will improve your flexibility and ROM, help prevent knots and finally, because I said so!

Eventually, you'll want to switch it up, maybe work different parts on different days, whatever. This is just a good way to get more work into your workout. If progress is slow, just remember that SLOW progress is STILL PROGRESS. Be patient, be consistent and soon enough you'll reach your goal and beyond!

"Baby, I was BORN to RUN!"

So you want to be a runner....

Awesome! But before you get going, there’s a few things you need to do:

1) Check Yo-self before You Wreck Yo-self.

  How are your knees, ankles and heart? If you answered anything but “Fine, thanks for asking!” you need to go to a doctor and see if running is the right activity for you.

2) Get in Gear

   Starting to run when you’re really NOT a runner isn’t easy. The endorphins take a while to kick in. To make the experience as comfortable as possible, make sure you have the right sneakers. If your sneaks are old or if they aren’t running shoes, go to a store and get some. Modell’s often has great sales on Nike’s. I love my Nike running shoes, but I found that the laces are kind of lame and untie by themselves a lot. After falling down and scraping my hand (why do bad things happen to good people?), I replaced the laces with some that I got at Areopostle and they stay tied nicely. Also, they’re sparkly, which is just added incentive to wear them.

    But anyway, I’m not saying you necessarily should get Nike shoes- what you ought to do is go to a sneaker store/running-specific store (there is one in Rye, Westchester folk!) and talk to a professional. They can hook you up with the right shoe, like Cinderella. (Or if you’re a dude, Cinderello. Whatever.) They might be on the expensive side, but you know that a) they’ll last a good while b) you’re less likely to get injured.

3) Keep Track at the Track

   If you’re a total novice in the running world, go to the track first. Warm up with a brisk walk and then start jogging. Jog as long as you can and keep track of how many laps you did.

   I started in June of 2009. At the time, I could only jog half a lap at a time (one mile is four laps around the track). When I absolutely felt like I was going to die, I’d walk and then start jogging again when I could control my breathing. I would go about three times a week and every week I was able to jog for longer periods of time. By the end of the summer, I was jogging three miles at the track. By November, I was running 5 miles and competed in my first Turkey Trot (5 miles) and finished in 44 minutes!

4) Stay Hydrated

   Bring a water bottle with you to the track. If you decide to run elsewhere, get a camelback, carry your water bottle with you, or know if there is a water fountain available on your path.

5) Wear sunscreen.

   ‘Nuff said.

6) DON’T GIVE UP!!!

   When I was in high school, we had to run a mile for the Presidential Fitness Test. It was brutal. I hated it. I’d get all red and end up walking most of it out of rebellion. I think the best time I got was just barely under ten minutes when I was in 11^th grade and it was zero fun for me. Now I run all the time. On purpose. And I LOVE it. If I can become a runner, anyone can. Seriously, anyone (with good knees/ankles/hearts).

  If you take on running this year, let me know how you’re doing!! Like my facebook page and send me a note!

   Turkey Trot 11/22/09

***Shakeology Contest!***

   The results are in: Shakeology + Exercise WIN! In the top pictures, I was working out a bit everyday, but coming down from being sick AND eating junk food like it was the end of the world. Gave up that life and now I drink my Shakeology everyday (I also watch what I eat).

   The bottom row of pictures was taken today and I'm a pretty happy lady. (Progress, not perfection!) 

   

   Now I want to help YOU. I am going to give away two FULL week's worth of Shakeology. But don't get too excited- I'm not pulling an Oprah here. This isn't "Shakeology for YOU and YOU and YOU". Only ONE person will win. 

   Here's how ya play: firstly, if I'm going to help you, we gotta be friends. Go to my facebook page and  "like" it. Then write me a message about why you think you should get the Shakeo. 

   The winner will recieve 14 scoops of Shakeology and a workout plan to follow (we'll talk about your schedule what's available to you so it's realistic). Two rules: 1) Winner MUST live in the United States 2) Winner must be willing to show some before and after pictures. I'm confident that you will see a change in two week's time if you follow the workout and drink your Shakeology. **Winner will be announced Saturday, May 4**

   I'm not doing this to push sales. I'm doing this because a lot of you have asked me about Shakeology and while some end up taking the life-changing leap, others make excuses. Now you have no excuse. I'm GIVING it to you. If there is anything I hate, it's sharing my stuff. Maybe because I'm the baby of the family, I don't know. But I'm willing to put that aside to help you make a positive change in your life! 

   Ready, set, GO!

Fat Burning Zone vs Cardio Zone (And How a HR Monitor Can Help You!)

   As a personal trainer, I spend kind of a lot of money on fitness clothes. But I don't mind because I wear them so often and it SO beats having to wear real pants everyday. Just sayin'. But as a modern man or woman of today working at a desk or someplace where real pants are required, you may not want to shell out tons of cash at Lululemon. And that's fine! But the one thing I suggest you pony up for if you are, or want to be, consistent in your workouts, is a heart rate monitor.

  The first reason I think you need a heart rate monitor is because they make you look super intense! Think Mega Man or Iron Man or Batman or even Inspector Gadget... you have a tool you can use to make your BODY your super power! You can get one for as cheap as $50 and you'll use it all the time, so I'd say it's money well spent.
    It lets you know when you're in your "fat burning zone" as well. But keep in mind, staying in your fat-burning zone may not be ideal for your goals. Just because the treadmill says "fat burning zone" doesn't mean it will make you lose weight faster. When your heart rate increases above that zone, your body starts using its carbohydrates as its primary source of fuel, thus lessening the percentage of calories from fat being burned. So let's say you walked a half hour and burned 200 calories (and you may or may not burn that many- everyone is different. This is hypothetical). Of those 200 calories, 50% would be burned from fat. So 100 calories of fat = gone. Now, if you ran for a half hour and burned, say, 500 calories, you may have only burned 40% of fat. BUT, 40% of 500 is 200 so that's 200 calories of fat burned! The key to weight loss is creating a caloric deficit- taking in less calories than you burn. More work = less calories in you!

   Anyway, the heart rate monitor is waaaay better at judging the amount of calories you burn in a workout than the treadmill. I've noticed that the machines often say you're burning about 20 more calories than you actually are, because it is guessing. Just putting your hands on the metal bars isn't enough for it to know what's going on in your body throughout the whole workout. A monitor let's you know exactly what you're doing. It also tells you in its data section where your heart rate was throughout. This is a pretty cool feature. It's fun to see how much more I can push myself as my fitness improves and which workouts burn more calories in a given amount of time. I usually try to burn roughly 300 when I train with weights and I reach that way faster on leg days.
  
   For people with heart problems, it's great to have. If you know where your heart rate is at, it's easier to keep it at the healthy level that your doctor recommends for you.

   So to sum up, push yourselves a healthy amount and if you need an extra kick in the pants/something to keep track of your success, get a heart rate monitor!