VP Health & Fitness

How many time have we said one or more of these things?

I know I have and that kind of attitude held me back from pursuing and doing many things.  There will always be something that will hold you back from starting.  I challenge you to look at your life and your situation right now, whatever it may be.  There is hope!  You CAN do this!  One step at a time is all it takes. 

Start by writing down some goals.  When we fail to plan, we plan to fail.  Want to lose 10, 20, 50 pounds?  Write it down.  Do you want to lose 4 dress sizes?  Want to wear a bathing suit without a shirt or shorts over it? Write it down.  Want to graduate with your degree, start a new business, run a 5K?  Write it down! I think you get my point, right?  Write down everything that you want to accomplish.  It doesn’t matter right now if you feel it’s impossible. 

Now that you have gotten these dreams and goals on paper, write out steps on how you are going to accomplish them. Remember to keep it simple and take baby steps.  You can’t lose 20 pounds in a week. But you CAN lose one.   Focus on your everyday habits. Remember, it’s about baby steps, consistency, and taking it one day at a time.  You CAN do it!  No more excuses!

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Wow, it looks like I’ve been falling a bit behind on my updates!  School has been taking up a lot of my time but i’m happy to announce that I have not fallen behind on my workouts!   I’m in the middle of week 5 and still going STRONG & feeling STRONG!  ARRRRR! I’ve also surpassed two HUGE milestones:

1. I am FINALLY in “One”derland!  
2. I ran a 12 minute mile without stopping!

These two things are goals that i’ve had for the LONGEST time!  The weird and awesome thing about this is that… I wasn’t really trying.  Scale weight for me is not important anymore.  It’s all about body fat percentages and how my clothes fit.  I’m actually 20 lbs heavier now than what I was a few years ago. However, i’m wearing a smaller size!  I will have to get some pictures to compare that.  All I can say is that muscle has become my best friend! 

Running has never been my forte.  I never though for the life of me that I would run nonstop again. I think the last time I ran a 12 minute mile without stopping was 10 years ago when I was in high school!  Now, I know 12 minutes is candy for you runners out there, but this is BIG for me! I’ve come to the conclusion that all the running around i’ve been doing in basketball for the last 4 months has significantly helped improve my cardiovascular endurance and leg strength.  Now that I’ve proved myself wrong and tied a personal 1 mile best… I am going to shoot for shaving time off my run and increasing my speed.

Stay tuned!

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I found this while visiting Angie’s blog and I thought it was SO worth posting and sharing with you all! 

You can find out more here:  http://www.laughawayseries.net/pages/main

Make it a GREAT week everyone!

~ Vilma 

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So, week two is finally done!  10 more weeks to go. 

Things I did good this week:

1. Continued to with my Turbulence Training Workouts and went up on weight in all exercises!
2. Have done something “active” every day.  Majoring in Kinesiology & having classes like Team Sports & Basketball make it a lot easier to do this! =)

Polar HR monitor tracker:

Exercise: 8 times
Total minutes: 5:40:01
Total calories burned: 5,264

I think I’ve lost another pound on the scale but I haven’t really had time to take measurements so I don’t know were I stand inch wise.  Someone that I had not seen in a couple of months told me that I looked skinnier, so I must be doing something right! 

Things I need to improve:

1. Getting all my workouts in!  Again, I missed 1 TT workout.  I need to plan better, and i’m thinking that morning workouts are the best thing for me because I can get them out of the way and not have to worry about something “coming up” in the evening.  More dicipline here. 
2. I’m still over eating and when I do they are NOT clean eats.

Lessons to be learned this week: 

I was reading a blog this week that said something that really made me think… it’s better to eat 1800 calories a day of clean food than 1800 calories of JUNK.  I totally agree.  I’ve been really analyzing my eating patterns and hunger cues and I’m still eating a lot of JUNK during the day and then I justify it by saying that i’m burning up a lot of calories, so it must be OK.  I know i’m wrong and I need to change this way of thinking in order for me to see some good results with this challenge.  We should eat to live, NOT live to eat.  This has always been a struggle for me because I enjoy and love to cook all different types of food and plates.  I need to be more consistant and practice self control cause I just love food… good tasting food too!

How do you all deal with this?

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Workouts are like brushing my teeth; I don’t think about them, I just do them. The decision has already been made.”

~ Patti Sue Plumer, U.S. Olympian

• Monday: Original TT Workout A:  [COMPLETED]

DB RDL’s
DB Chest Press
DB Reverse Lunge
Push Up’s
Stability Ball Jackknife
DB Rear-Delt Raise
Advance Intervals

• Tuesday: Basketball  [COMPLETED]
• Wednesday: Original TT Workout B:  [COMPLETED]

DB Squat
Stability Ball Ab Cruch
DB Revers Lunge
DB Row
Back Extension on Ball
Side Plank
Advance Intervals

• Thursday: Basketball  [COMPLETED]
• Friday: Original TT Workout A:

DB RDL’s
DB Chest Press
DB Reverse Lunge
Push Up’s
Stability Ball Jackknife
DB Rear-Delt Raise
Advance Intervals

• Saturday: Rest or any activity  [COMPLETED - Basketball]
• Sunday: Rest or any activity

You can try Turbulence Training for only $4.95!  More info HERE …

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