Wednesday WOOT! Factor!!

Hello Kittens!! Welcome to the Wednesday Woot! Factor!! Today I'm proud to introduce you to my BFF Jamin Thompson, who rocks. I met Jamin on Twitter and I have to say, in addition to obviously knowing his stuff in the fitness area, he is just flat-out a GREAT guy. He is so thoughtful and sweet and helpful and - I don't have a bad thing to say about him. I'm honored to call him my friend and excited to share his expertise with y'all. And....in case you haven't already- join us over at the Sears(R) Fit Club on Facebook! Whatcha Waiting For?

When did you first start working out and why?

The main reason I ever touched a weight was simply to become a better athlete. Plain and simple. I played just about every sport as a kid, but my mom would never let me lift weights back then because she was so afraid that weight lifting would “stunt your growth”. She had a change of heart though when I turned 14 (I guess that was her magic number) and she set me up to work with a trainer and I’ve been hooked ever since.  

 Are you at your “Happy Place” right now – meaning more of a maintenance mode, or are you still in a weight loss mode?

I wouldn’t call it a happy place because I am always working to improve, but most of the time I am in maintenance mode because that way I’ll only need a few days to prepare for photo shoots and what not. Plus, maintenance mode keeps me off of the annoying gain weight/lose weight yoyo cycle. To be honest, I wouldn’t mind gaining 5 or 10 more pounds actually.  

 If you are in maintenance mode, do you feel that you work just as hard to maintain your level of fitness as you did to lose it?

I always work hard, and there isn’t a single workout where I say to myself, ok well you’re already looking pretty good let’s just cruise through this one! Maintenance mode is great, but I work just as hard being there as I would if I were trying to lose weight. There will never be a phase of your fitness progression where you can slack off because you’ve “arrived”. Your fitness level is a lot like money…you could have a million dollars one day, but if you don’t save it or invest it wisely you can lose it all and have to start back at square one.

What does your current workout “routine” look like now?

I don’t really have a set “routine” and lately I’ve been experimenting with different training splits, reps, sets, angles, variations, tempos, rest periods, etc. But a typical workout for me consists of a ton of super-setting and circuit-training. These days I try to be as efficient as possible in the gym so I try to cut back on my rest periods so that I get an aerobic and anaerobic effect.

 

Here is a back & shoulder workout I did recently:

The workout:

-10 minute warm-up on the treadmill walking

-5 minute shoulder warm-up

-Barbell military press 155x8 superset with pull-ups till failure <-4 sets

-Power cleans 185x8 superset with pull-ups till failure <-3 sets

-Bent over row 275x8 superset with 15 lat raises <-4 sets

-T-Bar row with five 45 pound plates superset with 10 seated dumbbell front raises <-3 sets

-Seated cable row superset with 12 plate upright rows (45 pound plate) <-3 sets

-50Lb kettle bell swings superset with pull-ups until failure <-4 sets

And that was a wrap!

Of course any workout on paper looks easy but trust me this one was killer and if you don't punk out on the amount of weight you use and keep your rest periods between 60-90 seconds you'll definitely get owned by this workout. It’s for advanced users only.

What do you do for cardio? How often?

If you mean cardio on the treadmill or elliptical (conventional cardio) that would be practically never. I get my cardiovascular training from intense resistance training workouts primarily, and if I do any sort of running I’ll definitely go outdoors.

Do you workout at home or the gym?

I prefer a combination of both. It’s probably 80% in the gym and 20% at home depending on my schedule.

What do you say to those that haven’t gotten fit and complain that they don’t because they “can’t get motivated”?

I would say get off your lazy butt and make it happen! I’ve written a bunch of stuff about this over on my blog because it is a very common excuse…but it all comes down to desire and your success is only limited by your desire to achieve excellence.

What really bothers me about our culture is that most when given the choice most people usually choose comfort rather than pursue excellence. We have no problem spending money on quick fixes, and try everything we can to find quick, easy, pain-free solutions. To take that a step further, most people never fully commit because they fear that failing after making a serious commitment with kill their self-esteem, which leads them to only give a 50 or 60 percent effort and make a partial commitment.

Partial commitment keeps them feeling safe...so even if they don’t reach their goals they can still protect their self esteem because they only risk partial disappointment. Consequently, many people then use lame excuses like “I can’t get motivated” which allows them to feel better by rationalizing the entire situation. 

What about any/all of the excuses like “No time”, “No money”, “no gym”, “no support”?

People have been making excuses since the beginning of time and here are the ones I hear regularly:

-It’s the economy
-I don’t have time
-I'm too tired
-It’s the way I was raised
-It’s my bosses fault
-It’s too hard
-I’m not smart enough
-I don’t have enough money
-I don’t deserve it
-It’s going to be risky

You get the idea.

All of those are somewhat legitimate excuses on the surface, BUT, if the President can find time to exercise…so can everyone else. I don’t see anyone having a busier schedule than the President so that excuse is out the window. You don’t really need money or a gym to exercise…you can go outdoors, do some yoga, bodyweight exercises, have a pickup hoops game, go hiking, swimming, running, etc. So I’m not buying the no money excuse either. Having no support can be difficult though. If you are just starting out it can be very important to have a friend or loved one hold you accountable and support your goals. Having a solid support system really makes getting over the hump that much easier, but even if you can’t find a single person to support the cause don’t let that hold you back…go do your thing!

Most people hate to hear this but the truth is that where you are in life is exactly where you really want to be. And you will continue to be exactly where you are as long as you continue to waste time making lame excuses and saying “it’s the”. Every time you say the words “it’s the”, or "it's my" you’ve already failed.

Our thoughts control our destiny, and we can control what we think about so we can basically write our own success stories! So think positive, then take action, and life will reward you.

 What is your "diet" approach?

I have 10 basic rules to my nutrition “philosophy”:

1. Food should be natural, fresh, pure, and whole. Whole foods that are left in their natural, un-altered state are the highest in nutritional value. These foods will help you build a body that is healthy, strong, and fit.

2. Always maintain an 80% alkaline and 20% acid ratio. Proteins and starches are acid, vegetables and fruits are alkaline. Just about all of the metabolic wastes of the body are acids so we need to eat alkaline forming foods like fruits and vegetables to neutralize these acid wastes. Acid wastes are especially dangerous because they are believed to cause a variety of health problems and chronic diseases.

3. Be active. Your body was designed to move around and be active so it is important that you challenge your muscles every day. If you do not have time to make it to the gym, just do a few pushups at work or take a brisk 15 minute walk during the day. If you are sitting at home watching tv, why not jump rope or do some abdominal exercises instead of laying there collecting dust? I like to think of my body as an expensive sports car and treat it as such. I don’t put crap fuel in it, I always perform routine maintenance, and when I am not on the race track I take it around the block every so often to keep it running smoothly. Your body is the biggest “investment” that you have so be sure to take care of it. There are 86,400 seconds in a day, try to always make the best use of them.

4. Eliminate the three silent killers: white sugar, white flour and refined salt. These are the top three foods to avoid if you ever want to be healthy and fit. Table salt can elevate blood pressure, increase your risk of stroke and harden the arteries. Too much table salt can also cause you to retain excess water and carry unwanted pounds. Be sure to only eat foods that contain the “organic” sodium that occurs naturally in them and avoid refined table salt at all costs.

Refined foods like white flour and sugar provide no nutritional value and are full of empty calories. Eating these foods also puts an extreme strain on the liver and can stop fat loss in its tracks. Avoid all foods made with white flour and sugar and eat natural raw foods like fruits and vegetables instead. Natural foods in their raw form have the highest nutritional value of all foods and are chock full of the best vitamins, minerals, fiber, and live enzymes.

5. Drink plenty of water. Since our bodies are over 70% water, drinking water is essential for optimal health. Water helps prime the body for fat loss, as well as flush out harmful toxins. Not drinking enough can lead to a water imbalance in the body, which can increase your risk of disease. Be sure to drink between 64 and 128 ounces of water daily.

6. Eat in moderation. Eating the same foods in excess can cause nutritional deficiencies because this means that other foods are not used in sufficient variety in the diet. Many bodybuilders and amateur lifters are guilty of this and fall into the chicken, broccoli, and sweet potato every day trap.

In order to burn fat and remain healthy it is important to eat enough protein, carbohydrates, and fats daily. However, each macronutrient should be eaten in the correct amount at each meal. This prevents overeating and helps maintain a balanced combination of foods in the diet.

7. Never fry foods or use heated oils to cook food. Foods that are cooked in oils and/or fried are cooked at high heat. This high heat food preparation process is dangerous because it lowers nutritional value and makes food almost impossible to digest. Cooking using heated oils and frying is also a contributing factor to heart disease, hardening of the arteries, and high cholesterol.

8. Eat plenty of fiber. If you wish to remain healthy, you cannot understate the importance of dietary fiber. Fiber improves digestion, keeps bad cholesterol levels down, and provides satiety which will keep you feeling fuller longer. If you are trying to keep calories low and lose weight, eating enough fiber is very important.

Good sources of fiber include, but are not limited to: apples, pears, raspberries, broccoli, brussels sprouts, spinach, kidney beans, navy beans, and almonds. Eat between 20-25 grams of fiber daily.

9. Let nature work its magic to heal. We tear our bodies down when we exercise. In order to recover and keep our bodies steadily burning fat and building muscle we must eat properly, get enough sleep, and supply the body with the nutrients that it needs to repair tissue.

10. Keep variety in your diet. Any diet is boring without variety, but even more importantly, when we lack nutritional variety we can’t supply the body with all of the nutrients that it needs to remain in optimal health. Maintaining variety in your diet guarantees your body gets all of the nutrients it needs to remain healthy. Most diseases are associated with a nutritional deficiency of some sort so it is very important that we add variety to our diet so that we get the full spectrum nutrients that we need to remain healthy.

With that being said, I always try to eat 5-6 meals per day with a combination of protein, carbs, healthy fats, and veggies.

What changes have you made over the past several years in your diet and/or workout approach and why?

I’ve been eating pretty healthy over the last couple of years, that hasn’t really changed much but I have started incorporating more power-lifting and MMA stuff into my workouts lately.

What is your food weakness?

I’m a sucker for a good pepperoni pizza or some strawberry cheesecake.

What is your favorite healthy breakfast?

This one is a no brainer, it’s protein pancakes by far. I like to make apple cinnamon protein pancakes and here’s how I usually make mine:

Ingredients:

•    1-1/2 cup gluten-free pancake mix
•    1 egg
•    1/4 scoop Prograde Vanilla Protein Powder
•    1 tbsp unsweetened applesauce
•    3/4 cup almond milk
•    1/2 tsp. ground cinnamon

Mix all ingredients until the batter is mixed well. Next, on a 350 degree oiled griddle or frying pan (Non-stick spray, or a light coating of vegetable oil just rubbed around the griddle with a paper towel), pour the pancake batter in typical pancake size and shape on the pan.

While the pancakes are cooking, peel and dice an apple, and drop a few on top on the pancake before you flip it. Brown on both sides, and serve.

This recipe makes about 10 pancakes.

Nutrient Breakdown: (per pancake)

Calories: 104
Protein: 3 gms
Carbohydrates: 2 gms
Fat: 0.5 gms

When did you start blogging and why?

I’ve been blessed with the opportunity of being able to reach out and help quite a few people from all over the world via my blog over the years…and I started blogging back in 2007 because for one, I wanted to help people get healthier, and two, because I love to write. I was sick for about three years with what my doctors thought was Crohn’s Disease (they aren’t so sure anymore because I haven’t been sick in years), and I have been told by some of my readers that I have become sort of an inspiration to them because of how I fought to overcome the illness using natural whole foods, real nutrition, and exercise. So I’ve been able to use my blog as a platform to share practical advice that can help people get healthier, leaner, and stronger without any BS and I’m loving every minute of it.

How has blogging enhanced your fitness efforts?

Blogging is cool because it allows you to reach out to and have discussions with people from all over the world. You can share ideas, as well as learn from each other and grow. Sure I provide a bunch of solid information on my blog but I have learned a great deal from my readers as well.

What is your Twitter/FB/Email ßwhatever you feel comfortable providing?

My twitter is http://twitter.com/jaminthompson Facebook http://facebook.com/therealjaminthompson and my Fanpage http://www.facebook.com/pages/Jamin-Thompson-dot-Com/126613047380794

What haven’t you done (fitness wise) that you’d like to try?

It would be so cool to be on the cover of Muscle & Fitness Magazine. I grew up reading that mag and it would be an honor to be on the cover. That would be the ultimate.

What motivates you to keep at it?

I just have a burning desire to help people succeed. I don’t really know where it comes from exactly lol, but I like to attribute it to the fact that I’ve had so many amazing people helping me get to where I am today and I guess I feel compelled to give back. Plus I learned so much during the 3 years I was sick I swore to myself that if I ever got better I would find a way to help other people live longer, healthier lives.

Are you a morning workout person or evening or lunchtime?

After suffering through hundreds and hundreds of brutal 5am workouts in high school and college I’ve got to say those early morning workout days are long gone! These days I’ll typically stroll into the gym around 3 or 4pm. I’m definitely not a morning person.

What is YOUR biggest excuse that you find yourself battling in not wanting to workout a certain day?

Oh without a doubt it’s the oh you’ve already worked so hard, you’re already in shape, just chill on the couch tonight, order a pizza and watch tv you’ve earned it excuse!

Do you weigh yourself or measure yourself?

I rarely weigh myself, but if I am working towards a goal, say a fitness competition for example, I will step on the scale once per week to evaluate my progress. I’ll also take measurements on day one, and then take them again every 10 days or so after that. But I am more interested in my body fat percentage so I tend to keep track of that more often than I do my weight.

More from Jamin: 

The most difficult step is the first one: commitment. But once you decide to commit 100% and then dedicate yourself to improve your body there is nothing that can stand in your way.

Secondly, you must have perseverance and maintain a positive attitude throughout the entire process. If you want to achieve your goals, you’ve got to work hard, but hard work is not always a surefire recipe for success. Sure, hard work increases the probability of success, but it also opens up an entire world of unknown.

The false notion that hard work deserves success can crush your entire motivation to workout and can leave you burnt out and frustrated. That’s why it is so important work hard for the right reasons. My advice to you is to not focus so much on the results, but to enjoy the process. When you train with a result-oriented mindset, you may achieve your goals, but sometimes the results you achieve are not as satisfying. When this happens, your success may feel like more of a relief than a feeling of excitement.

Lastly, hard work is HARD and sometimes working hard day in and day out sucks! It’s no secret that the greatest warriors and athletes in history all had the remarkable ability to do one thing better than everyone else...they were able to persevere and sustain the durability of commitment. Many people see their favorite athletes and bodybuilders in the magazines and it is easy to get caught up in the glamour and glory of being a celeb, but all of these people had to go through tremendous struggle and hardship BEHIND THE SCENES in order to achieve their level of recognition and greatness!

Most people give up and quit after one or two tries…and they simply cannot see the long term reward due to their limited myopic vision. They just see it in the black and white terms of putting in effort and wanting to see an immediate reward.

What you have to realize is that the PROCESS is more important than the PRODUCT. Setbacks are to be expected on the road to success, so be disappointed but NEVER discouraged. Take minor setbacks as a time to learn and focus on personal growth. Every one of us has a unique timetable for success so never ever give up. Always believe in yourself, keep grinding and pushing forward.

 Um. WOOT! 

Amen, it's Friday!

Happy Friday Kittens!! 

How was your week? This week has been a BLUR I tell ya. Seriously! When you fly to Vegas from Chicago, there is a 2-hour time difference and a 4-hour flight. So it basically takes up a whole day to get here. And then this whole time I'm like, "What day is it?" Especially because you never really leave the hotel, you don't see outside and really know what time of day it is.....freaky and bizarre. And most of Vegas is also the antithesis of health and wellness. Most people are here to party and SO ON- there is gambling, smoking and drinking at all hours of the day!! So freaky. 

On the other hand, this was a great conference, and I did get to see my bestie Laura, so that's always good. I haven't gotten to see Miss Vegas Sassypants Danielle (remember she was a vlog guest a month ago?) but hopefully that will happen before I go. 

Anyway, this week I did very well on eating healthy and getting my sleep, I give myself a C though on workouts. As I mentioned, my plan was to arrive Tuesday night and workout prior to dinner. By the time I arrived in my room it was 5pm, and by the time I unpacked and such it was 5:30-5:45pm and I was exhausted and hungry. I chose to have a sensible dinner and get some rest for the next day. The next day I did my HIIT workout plus Tony Horton's One on One. OMG. People. Tony Horton is flipping amazing. That man has made up so many unique insanely awesome killer workouts- a large portion of these require NO equipment and some will require only a band or a medicine ball. 

I. Want. To. Have. His. Baby. 

WHAT?

I did the Road Warrior Workout (from Volume one or two, not sure)and it ROCKED my face off. Although I'm a bit annoyed by how the bands bruised my arms when I did overhead presses and squats. Any ideas?? And of course, yes, you can order P90X, Tony Horton's One on Ones or any other kick butt workouts on my BeachBody site by CLICKING HERE.

Also, take a peek at Amy's new vlog today, where you can see her working out in her new basement "Home Gym" with Matt Damon. He is hard core. Notice how he gets a little Boot Camp Drill Sargent when your form is off- that is what is awesome about great trainers- noticing the details. 

NOTE! Speaking of working out on the road, or working out at home, and getting a great workout in without a gym membership- Sears(R) Fit Club is offering 20% off all fitness accessories through January 3rd, 2011!! WOOT! Not to mention 50% off a NordicTrack stepper- check it out at Facebook.com/SearsFitClub. Not too shabby. 

On that note, I just noticed what time it is and how early I have to get up tomorrow- a lovely full day of traveling HOME to Chicago tomorrow. OY. But enjoy my brief vlog below, shot in my hotel room. I was rushed, cuz for me to talk in under 5 minutes is always a challenge. 

QUESTION OF THE DAY: How often do you train core? 

Wednesday WOOT! Factor!

Go Rae Rae!! Kids, I'm happy to share my BFF Rae Rae who lives WAAAAYYY over there in Kangaroo land (Australia!) but formerly of the U.S. Can't wait to hang out with this awesome woman in person soon because she ROCKS. Totally. Check out my WWF interview with Rae Rae (as I call her) below.

And remember, Wednesday Woot! Factor is brought to you by the fun group of kids at the Sears(R) Fit Club! If you haven't joined us, please do- CLICK HERE TO JOIN THE SEARS FIT CLUB ON FACEBOOK!

Sears carries just about every possible fitness gadget, cardio machine and weight training tool you can imagine. Plus, they are the exclusive provider of NordicTrack and they have a ton of cool MMA type stuff (um yes, totally added to my wish list for Santa!). Check out Sears.com to get an idea.

1.       When did you first start working out and why?

I started doing ballet when I was 5. From there I did heaps of gymnastics and dance; was always involved in some sort of sport-track, volleyball etc. I actually started teaching aerobics when I was 15.

When I was 20, the guy I was dating was a bodybuilder and that's when I was first introduced to and fell in love with weights.

2.       Are you at your “Happy Place” right now – meaning more of a maintenance mode, or are you still in a weight loss mode?

I would have to say yes! With the exception of a few regular aches and pains, I feel damn good! Their have only been two times in my life that I have actually been in "weight loss mode"-the first was when I turned forty and was the heaviest I think I've ever been (128lbs-at 5'1") I wasn't paying attention to what I was eating, wasn't putting as much effort into my training and was drinking ALLOT, so I kicked things into gear to lose that extra weight-that's also when I decided to do my first figure comp.

The second time I was in weight loss mode was earlier this year, when I decided to do another figure comp. I had only gained a few pounds really, but figure comp requires that ultimate lean look.

3.       If you are in maintenance mode, do you feel that you work just as hard to maintain your level of fitness as you did to lose it?

Since I love working out, I'd have to say yes! Obviously I don't have the same food intake as when I competed, and when I was getting ready for the comps I trained with weights 4 days a week instead of just three; John trained me one heavy day each week. Plus, I did allot more cardio for a comp as well-like twice a day 6 days a week. But for maintenance I still work out consistently and go hard. Just not as much cardio. My eating is pretty healthy...both my husband and I just like to eat well and be fit.

4.       What does your current workout “routine” look like now?

I workout with weights three days a week:

Sunday=Chest & shoulders

Tuesday=Legs & abs

Wednesday=Back, Bis & Tris

5.       What do you do for cardio? How often?

These days I've jumped onto the running bandwagon. I run Monday, Wednesday & Friday-about 30 minutes at this stage.

6.       Do you workout at home or the gym?

Since John & I have a personal training business-we've converted the attached garage into a fabulous training studio-so we have the luxury of working and working out at home.

7.       What do you say to those that haven’t gotten fit and complain that they don’t because they “can’t get motivated”?

You either want to be fit or you don't! I never understand people that "can't get motivated". I mean-if you just don't care about being healthy, fine-don't talk about it and don't complain...if you want to get fit you will. Where there is a will there is a way, ALWAYS!

8.       What about any/all of the excuses like “No time”, “No money”, “no gym”, “no support”?

Again-if you want to, you will find a way. These are all lame excuses that people say when they really don't want to bother with their health and feel guilty about it so try justifying their lack of effort. No time-that person can often be found sitting in front of the computer playing facebook mafia wars or sitting in front of the TV daily; time that could easily be spent doing a quick little intense interval training session. No money-it doesn't cost a dime to go outside and walk or run!

No gym-Push ups and sit ups don't require anything but a person's body. No support-there are heaps of books, magazines, blogs, DVD's and websites out there to help people get on track and figure out a fitness plan. Also, once you get started-you might be able to talk a friend or two into joining you. Plus, if you do decide to go to a gym or fitness centre or take a class-you'll find heaps of like minded people!

9.       What does your “diet” look like i.e. how you eat, what is your Philosophy?

Glad you put "diet" in quotes because you know I hate that word! My daily food intake is pretty easy-Real Food. I stay away from highly processed crud as much as possible. I do cheat and use pre-made salsa in a jar, and pasta sauce and I eat some low-fat stuff like cottage cheese and milk; but over all I get lots of fresh veg, fruit and meat in daily. Our lifestyle is pretty laid back so I do have the luxury of cooking all of my meals daily but I always recommend to people on the go take one day a week to cook up some stuff in bulk. Sometimes staying healthy does require a bit of extra thought-but when it comes to the health of you and your family-I think people should take the time and plan it out a bit.

I eat and try to encourage my clients to eat about five times a day. This is mainly so that we don't totally stuff ourselves at meal time. If a person is not hungry-then yeah, don't force it; but I find most of the time people are hungry at various times during the day-not just "meal time". So to encourage better eating-spread out the healthy stuff. If you have some fruit and nuts at 10am, you are less likely to grab a bag of chips and/or cookies with your salad at lunch!

10.   What changes have you made over the past several years in your diet and/or workout approach and why?

The biggest change was that I quit drinking. Admittedly, I had a huge problem with alcohol. Luckily, everything else I did as far as health and fitness was spot on-so I haven't suffered from my past addiction. But, I can honestly say, now that I have had well over a year without touching a drop-I feel better than ever-physically, mentally and spiritually.

11.   What is your food weakness?

There was a while there, just before my last comp, that I was daily eating cooked up Ramen noodles with egg and soy sauce-I know...Everyone gives me a super odd look-but there is just something about the salt and the texture! I haven't touched that since before the comps though. Other than that-I am a cheese and cracker fan, and I do have some organic chocolate (MILK chocolate!) in the fridge. The key is to just eat the less-than-perfect foods occasionally and in balance.

12.   What is your favorite healthy breakfast?

I eat two "breakfast" meals-one before my workout or cardio and again after.My first meal is always coffee w/milk and honey, gluten free toast w/natural peanut butter & honey. My second meal is very often a boiled potato (or 1/2 depending on the size-I like the little red ones), and 3 egg whites with one yolk cooked like a large fried egg together with salsa and Plain Greek Yogurt (regular fat, not reduced!) If I have a done a super good, hard workout-like a bench press max out, I'll treat myself to some pancakes-egg white, cottage cheese & oats w/real maple syrup!

13.   When did you start blogging and why?

Back just before I turned forty, I was at a low spot. I wasn't eating very well, drinking heavily and not focused with my workouts. We had just moved to a fairly secluded area, gone through a cat 4 cyclone and I just wasn't particularly happy with life in general. Well-one day I looked in the mirror and said I needed to snap out of it, got on-line and started looking on myspace for fitness minded people in Australia; that led me to blog land and from there it just exploded! After reading and commenting on blogs in Australia and America I decided to start my own. 

It's been through several changes since then...but once I started competing and training people for our PT business, I sort of found my spot in the world of blogs.

14.   How has blogging enhanced your fitness efforts?

It keeps me on my toes to continue practicing what I preach. More than anything, these days it's a way for me to help others-in fitness as well as with addiction.

15.   What is your Twitter/FB/Email?

http://www.facebook.com/raechelle.thomas

http://raechellesblog.blogspot.com/

http://twitter.com/Raechelle11

http://www.oneononefit.net/

16.   What haven’t you done (fitness wise) that you’d like to try?

Well, since I started running regularly, I would very much like to do some sort of charity runs in the future.

17.   What motivates you to keep at it?

There are several things that motivate me to keep working out and eating healthy.

 When I see someone who is my age or in their 50's or 60's and they are already hunched over with osteoporosis or can't lift anything that weighs more than a vacuum that motivates me to keep eating well and working out. I don't ever want to be that person.

When I see someone who is 80, 90 or 100 and still bench pressing, swimming, jogging or doing yoga (and there are plenty of those folks out there!), that totally motivates me because I WANT to be that person!

Being able to bench press my own body weight, do 10k (22lb) dumbbell curls, push ups and pull ups as a 43 year old woman who is only 5'1" and 122lbs really motivates me! Yes, it's an ego pump...can't help it!

18.   Are you a morning workout person or evening or lunchtime?

Morning all the way. That's definitely when I have the most energy; plus, living in the tropics-afternoon workouts just aren't inviting at all.

19.   What is YOUR biggest excuse that you find yourself battling in not wanting to workout a certain day?

I suppose days that I am feeling a bit more tired from a not so good night's sleep or hormonal fluctuations I start off a bit slower and do need to slap myself a bit. Plus the occasional aches and pains that are from many years of lifting heavy weights even w/an S shaped spine from scoliosis...those days are a bit tougher. However, once I get going, and figure out the exercises that don't hurt whatever is aching I can't help but get into it.

20.   Do you weigh yourself or measure yourself?

I do weigh myself about weekly and pretty much know before I get on the scale if I'm going to be a bit heavier due to some extra food intake or PMS bloat. I find that the best measurement, though, is the way the clothes fit....and I am still wearing clothes that fit me from about 8 weeks out from my last comp-so I know I'm OK. 

21.   More from Rae Rae:

As I said before, where there is a will there is always a way. Excuses are for people who really don't want to be fit and healthy. I have a client who is in her 50's, has 4 foster kids AND is working on getting a degree in social services and still makes time to visit me an hour a week and does some weights & walking at home. She was never a fitness minded person in the past-but had reached a point with her body that she just couldn't take any more....and she was a very, very large woman (she's now lost 30 kilos-66lbs-much of which she did on her own before even coming to me!). She even just said to me today "I've made my mind up, and I'm never going back to what I was before-I feel so much better & have so much more energy! If I can do it, anyone can- there is always a way to make the time!"

Also- as promised, here's a little vlog-ditty for y'all- I DID IT!! SHORTER VLOG. It uploaded in like an hour, but it worked!! WOOT!!

Wednesday WOOT! Factor!!

I met the sassy @NoMoreBacon via my other bestie, @MizFitOnline, who rocks. If she tells me someone is awesome, I just accept it. She was right. This Spice Boy is just full of it, I mean, full of life, energy, sass and motivation. Read on and join the Bacon Fan Club. And by Bacon, we mean NO MORE BACON. ;-)

As always, the Wednesday WOOT! Factor is brought to you by the amazing fit-minded peeps at the Sears(R) Fit Club! WOOT! If you haven't joined our growing community on Facebook, pop on over- lots of fun stuff ahead in 2011~~Double WOOT!!

1.         When did you first start working out and why?

I got serious about working out in July 2009. My definition of exercise up to that point was watching a double header on ESPN. I was 400 pounds and knew that life was going to be drastically shortened if I didn’t start eating right and exercising.

2.         Are you at your “Happy Place” right now – meaning more of a maintenance mode, or are you still in a weight loss mode?

I’ll answer this in an annoying way by saying that I’m in a very happy place but haven’t reached my goal weight yet. My self-confidence is at an all-time high but I still have about 40 pounds to lose. Or maybe I have 60 pounds to lose and 20 pounds of muscle to gain. Whatever the case, I’m at about 260 right now and would love to get into the 220 range.

3.         If you are in maintenance mode, do you feel that you work just as hard to maintain your level of fitness as you did to lose it?

Ask me again in February ;)

4.         What does your current workout “routine” look like now?

I’m a big fan of metabolic circuits. Of all the things I swore I’d never say in my life… In fact, I’d like to make a special request to have that put on my headstone when I kick the bucket. Can your blog officially be part of my will Kelly?

In all seriousness I do love circuit weight training. I do a combination of strength training which includes less reps and heavier weights and then more of a toning workout which includes more reps with lower weight. I’ll generally do that 3 times a week and then do cardio 4-5 times per week.

5.         What do you do for cardio? How often?

I loathe running but I’m giving it an honest chance. I generally stick to interval training on the Airdyne bike so I keep my arms and legs moving. When I’m feeling really masochistic I’ll do a mini circuit that includes jump rope and stair climbing.

6.         Do you workout at home or the gym?

I take a boot camp class 3 times at a local gym and I do all my cardio at home in my unfinished basement. It can make for a semi-creepy workout but I love it!

7.         What do you say to those that haven’t gotten fit and complain that they don’t because they “can’t get motivated”?

This one’s hard for me because I was that person for many years. Personally I think keeping my mouth shut and busting my ass is the best thing I can “say.” When I was dealing with my weight nothing anyone else said could have got me on wagon. There are some people like my brother who I looked to as an example of living a healthy life.

8.         What about any/all of the excuses like “No time”, “No money”, “no gym”, “no support”?

Again, I still don’t say anything but if I’m asked about how to get around those obstacles I’ll generally respond with “There’s always time,” “Running’s Free,” and “I’ll support you.”

9.         What does your “diet” look like i.e. how you eat, what is your Philosophy?

I still love food but have found great success simply substituting what I used to eat with healthier choices. I pretty much never eat out and we don’t really eat anything thing that comes from a box anymore either. I still love steak and chicken, but I’ll eat it with a side of greens and broccoli instead of a loaded baked potato. I also don’t drink soda, coffee, or alcohol. I like sticking with water as my beverage of choice.

10.       What changes have you made over the past several years in your diet and/or workout approach and why?

I just started trying to lose weight last July so I’ve made some pretty drastic changes. I took the cold turkey approach to weight loss. I literally cut out every unhealthy thing I ate and started exercising to the best of my ability overnight and I haven’t looked back. Holy Snap can you say Caffeine headaches? I still remember them!  I didn’t eat fast food for over 3 months. I’ve allowed it back into my diet a little bit, but it’s definitely a still a rarity. The why is because I was ridiculously fat and didn’t want to quit living.

11.       What is your food weakness?

OMG PIZZA! (Now hurry, move on before I buy a slice).

12.       What is your favorite healthy breakfast?

My favorite healthy breakfast is actually something I discovered. I was just experimenting in the kitchen and ended up whipping up a Jabanero Chicken Sausage Omelet! Yes it is as good as it sounds and even made a vlog and posted the recipe on my blog. It has less than 300 calories and is so freaking delicious I think I want one now. Where’s my spatula? Here’s the link.

13.       When did you start blogging and why?

I started blogging because I wanted to keep a daily journal of my attempt at weight loss. I though even if people weren’t reading it I could use it as a form of accountability. It’s funny how when you write something down it becomes more real. Like it actually happened instead of just thinking it happened. I made myself write down my screw ups and my successes and I’m still convinced it was one of the things that has made me successful this far.

14.       How has blogging enhanced your fitness efforts?

Great follow up question because I half answered it before I read ahead  Having the accountability is the most important thing for me. It turns out that I’ve become accountable to more people than just myself and my Mom but that’s a good thing. I appreciate the enthusiasm and support that people offer. Also, reading other blogs is a part of blogging I never really considered, but other motivational stories are definitely awesome!

15.       What is your Twitter/FB/Email?

NoMoreBacon on Twitter. Personal Facebook. NoMoreBacon Like Page. Email: ryan@nomorebacon.com Feel free to Tweet Me, Mail Me, Friend Me, Ping Me, but please don’t poke me.

16.       What haven’t you done (fitness wise) that you’d like to try?

I’m totally gonna rock a Zumba class and give it a Bikram element by wearing a Snuggie. Coming to a YouTube channel near you!

17.       What motivates you to keep at it?

No elaborate answer here. It’s my wife and kids. Period.

18.       Are you a morning workout person or evening or lunchtime?

It’s all about the morning for me. It totally sets the tone for my nutrition and my overall attitude throughout the day. Every time I tell myself that I’ll exercise later in the day, I find myself with lots of extra hours to come up with excuses for why I can skip “just once.”

19.       What is YOUR biggest excuse that you find yourself battling in not wanting to workout a certain day?

I make a pretty good argument for sleep  5am comes pretty early on some mornings and unless I just jump right out of bed, my case for more sleep gets stronger and stronger.

20.       Do you weigh yourself or measure yourself?

I used to do this religiously but not anymore. When I say religiously I me pre and post bathroom and everything. It was really pretty ridiculous. I still weigh myself but I usually do it about every two weeks instead of every 45 minutes. I’ll usually measure myself once a month.

21.       More Bacon:  

Something I feel pretty passionate about that doesn’t get discussed as much as it should is the idea that it’s ok to ask for help losing weight. We all rally around the guy who wants to quit smoking but people are afraid to say they’re trying to lose a few pounds. No one is going to shun you for admitting your weakness. The fact that we’re overweight isn’t a mystery to the people around us just like it’s not a mystery to us. We need to reach out to close family members, friends, coworkers, online homies, everyone in our circles and tell them that we want to lose weight and that we need their help. If nothing else the courage it takes to make that kind of statement will better prepare us for the humbling journey that weight loss can be. With a solid support system you’ll be able to find motivation without even really seeking it out. Tell people what your goals are and ask them to help you stick to them!

Bacon OUT.