In July, I tweeted that I did a Fitness Analysis. This is something I learned as part of my personal training education. You can learn how to perform your own fitness analysis by going to this link. It’s great because it gives you a general idea of your fitness level. When you see my results below you’ll see I added in a few extra elements to the test just to get a clearer picture of where I was.
I wasn’t exactly thrilled with the results, but everyone needs to know their starting point. Isn’t there a quote out there somewhere that says what gets measured improves? I have been more sedentary since I have been working online more so here are my humble results.
After reviewing my results, I was bummed that I relapsed and lost most of my efforts I was making on my bikini body challenge. My sedentary lifestyle is eating away my physical abilities and I really needed to step up my game. There is no reason that I shouldn’t be in the top 95%ile in all areas. Obviously, I need to work on my upper body strength and cardiovascular ability. I decided it’s time to get back on track & make some goals, create a support system and accountability.
Goals Run an 8 minute mile. It isn’t a fantastic time, but it is a big improvement to my current time. Complete 40 consecutive modified push-ups and 20 consecutive full push ups Reduce my BMI to 18
Plan of Action August I started a 30 day challenge. The goal is to complete a workout everyday for 30 days.
Cardio Plan Complete 1 mile 5x on week 1= Total 5 miles Complete 2 miles 5x on week 2= Total 10 miles Complete 3 miles 5x on week 3= Total 15 miles Complete 4 miles 5x on week 4= Total 20 miles
Strength, Flexibility, Balance Plan Perform Yoga 2x a week- 90 minutes each session adding in lots of push ups or chaturangas for upper body strength.
Support System & Accountability I created a yoga bikini body boot camp group for women. I love helping others by solving my own problem! Together we are supporting each other to improve our levels of fitness. Another way to stay accountable is by posting blogs on my weekly workout wrap ups. So check in weekly to see if I am still going strong.
I have already completed 10 days this month. I haven’t missed a day of doing some exercise everyday! Even better, my sister decided to join in on the 30 days of fitness challenge and has been walking 4 miles everyday! I love it!
Comment below and share with me your current weekly workout!
Sustainable Relationships Loving my life unconditionally Loving the people in my life unconditionally Loving myself unconditionally
Sustainable Health Living clean & lean on raw foods Rocking an able & athletic body
Sustainable Service Getting turned on- being passionate Making love all day long- doing what you love with intention & focus Sharing my voice
Sustainable Income Generating multiple streams of passive income through providing genuine value Casting a vote on the world I want through how I spend my money
Sustainable Home Life Living in paradise: clean fresh air, plenty of rain, warm year round weather Growing my own food however simple or exotic Caring for the Earth as I do my body
Sustainable Growth Learning, exploring, dreaming, doing, defying limitations, laughing, loving, celebration, and gratitude, having fun
Over the weekend I spent alot of time with family. I have two sisters Amanda who is 5 years older than me and April who is 12 years younger than me. We had our girly chats and got to talking about dating.
Watching my older sister (who is also a single mom) get calls from her “potential” guy had me thinking about my romantic life. Or perhaps the lack thereof. I don’t know what is up with me. Most of the time I don’t even think about it. Now, I know I put out a couple of videos about dating as a single mother, but I just haven’t felt driven to date since the last 2 videos.
Is there something wrong with me? Am I too comfortable? Am I too independent? Am I just in a rut? Why isn’t romance really on my brain? Have I waited too long and lost the memories of what it feels like to be in love? Am I going to be single forever? Do I have a vision of a romantic partner?
My sister was asking me why I didn’t date. I replied that I felt good focusing on my kids and raising them. I also expressed that I really wanted to create and generate multiple streams of passive income and have a wonderful financial system in place. Besides that, I do have some insecurities with my body. I know it is ridiculous, but it is something that I allow to keep me from saying yes to a date.
So, now I am at a point. Should I just keep doing my thing and work on my business and kids and leave dating out until I am more established? I really don’t crave romance, or at least as much as I see others going for it. I feel like it is there whenever I want it, but do I feel worthy of it? Do I feel complete as I am? Or maybe I just haven’t met the right guy? I dunno, but I definitely see a lack of romantic drive. Of course, every now and then it sounds good, but those thoughts are not predominant.
My sister seems to think that at this rate I’ll be single forever. I don’t like the sound of that. I am not sure if that is just social conditioning that makes me think there is something wrong with staying single or if it is a true deep down yearning for companionship.
I don’t feel lonely. In fact I feel quite satisfied, but watching others go nuts over romance has me wondering if I am out of the loop. I am not yearning for connection. I feel like I enjoy lots of intimate and satisfying relationships.
What is my deal? Will the craving arise after my kids are grown, I rock my bikini body and I have a very secure financial life? Am I afraid and finding excuses to hide behind? Or have I just come to feel secure in who I am and the relationships that I have already that I feel complete? Or have I not fully accepted myself and until I do that no one will walk into my world?
Hmmm…… so I am at the point….to date or not to date? Why do I bounce between the both of them? Maybe nothing will happen until I make up my mind.
Just sharing some random thoughts. Share yours if you feel inclined. 🙂
My Fitness Goals To have a lean long body that looks hot in a bikini, also to have the athletic ability to surf, dance, and snowboard. I do not want to compromise athletics for aesthetics.
My Current Stats Age: 32 Height: 5’5.25″ Weight: 126.8 lbs. Body Fat: 22.8% ( 29 lbs of fat)* BMI: 21 Measurements: Bust: 35″, Waist: 27″, Navel: 29.50″, Hips: 37.75″, Thigh: 22.50″, Upper Arm: 11.25″, Calf: 13.50″
Ideal Body Composition Weight: 113 Body fat: 16% ** BMI: 18.7 Measurements: Bust: 34″, Waist: 25″, Hips: 35″
The Difference Weight: 14 lbs. Body fat: 6.8% BMI: 2.3 Measurements: Bust: 1″, Waist: 2″, Hips 2.75″
Because I am female I have higher estrogen and lower testosterone. This means it takes women longer to gain a pound of muscle than it does for men. On average, it takes men 2 weeks to gain a pound of muscle and for women it takes about 4 weeks. Lean muscle raises the metobolic rate. 1 lb. of muscle burns 35-75 calories a day. Therefore, if I gained 8 lbs. of muscle, I would be burning 280-600 more calories a day, which would allow me to get more nutrient into my body.
Workout Plan 3-4 hours of dance class a week (latin & hip hop) for fun cardio. 1-2 times a week swimming to build upper body strength for paddling when I surf 3 hours of yoga for strength and range of motion. 3: 30 minute strength training sessions (Day 1: core, Day 2: lower body, Day 3: upper body)
During strength training I am to maintain a target heart rate range of 136-146, with ideal at 141 (according to my age). 80% of my strength training should be with free weights because they recruit more muscle fibers than machines. 20% should be on machines so I can keep proper form and my heart rate up between exercises. The machines would be a bit of a support and provide a bit of rest from the free weight exercises.
Stay posted for my fitness analysis video on cardio, strength, balance, and flexibility. This should be fun and quite possibly embarrassing. 🙂
* Figuring my pounds of fat by multiplying my weight (127) by my body fat% ( 22.8) and dividing that number by 100. This gave me a reading of 29 (technically 28.9) pounds of fat are on my body.
** Dr. Douglas Graham recommends for women about 13-19% body fat.
My Top 10 Favorable Traits 1. Aware, spiritually connected, leads by his own intuition (internal guidance) 2. Self love, self respect, and a good sense of self 3. Healthy 4. Active/ Athletic/ High energy 5. Passionate entrepreneur connected to his purpose 6. Great sense of humor, laughs w/ life 7. Honest, open, compassionate communicator 8. Attractive 9. Optimistic & proactive 10. Humble & grateful
My Top 10 Least Desirable Traits 1. Religious, condemning, self righteous (it is quite possible to be religious and never experience spirituality, and it is quite possible to be spiritual and never experience religion.) 2. Unhealthy- smoker, drinker, junk food eater, & sedentary 3. A follower- no sense of self 4. Pessimistic, reactive 5. Dishonest, liar, poor communicator 6. “9-5” clocks in and out of an unfulfilling job 7. Unattractive 8. Easily offended/ victim mentality 9. Inactive, low energy, sleeps excessively 10. Boastful, proud, arrogant
If you are running through life feeling overwhelmed and not really making the impact you know you want, or wishing you felt alive and filled with passion then you are going to LOVE me!
