Isn’t funny how quickly things can change when you shift your perspective from “I am not good enough so I MUST lose weight” to “I love myself so much that I want to treat my body with love and respect”? It’s an empowering shift moving from a state of forcing your body to be a particular way to allowing your best body to come forth.
I remember losing 10 pounds EFFORTLESSLY in 2007. I didn’t stick to any strict menu or have a set workout routine. I just focused on feeling good. I found that I was preoccupied with living and not the number on my scale. I did make it a point to sweat everyday, but that was as simple as cranking up the music and dancing while mopping my floors. Besides that my focus was just to stay happy. It wasn’t long and everyone asked me how I went from 118 to 108. I felt sort of guilty because I didn’t make that my primary focus. I didn’t even try, it was just a by product of feeling good. I have decided to go back to that method after realizing that the egocentric way I have been TRYING this year so far hasn’t given me the results I wanted. I remember that quote “Insanity is repeating the same thing over and over, and expecting different results.”
I needed to shift into the heart. I have started looking at myself in a loving way. I have been focusing on what I do have and what I am thankful for. I am also paying more attention to what my body is able to do rather than how it looks.
Here are a few things I have been feeling lately:
I am so happy that my body is free of pain.
I am so thankful my body has healed from several injuries.
I am thankful this body has given birth to two amazing children.
I am thankful for my energy, youth, and vitality.
I am grateful that I can pick up sports with ease and participate in all sorts of recreational activities.
I am thankful for my feminine curves.
I am thankful I have found raw foods.
I am thankful I love being healthy.
I am thankful I love yoga and all forms of exercise.
I love my body and look forward to showing it how much I love it through giving it a little daily love and attention. Here is a great quote from my favorite yoga instructor, Bryan Kest “The integrity of the web is dependant on the resiliency of every strand”.
Remember to take time to honor your body in more ways than the ones that affect you aesthetically.Read More
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
Weight: 126.8 lbs.
Body Fat: 22.8% ( 29 lbs of fat)*
Bust: 35″, Waist: 27″, Navel: 29.50″, Hips: 37.75″, Thigh: 22.50″, Upper Arm: 11.25″, Calf: 13.50″
Ideal Body Composition
Body fat: 16% **
Bust: 34″, Waist: 25″, Hips: 35″
Weight: 14 lbs.
Body fat: 6.8%
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.
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.Read More
I have been missing my greens this week. Not too sure why, just been eating mostly fruit & laying low on the overt fats.
Friday Evening to Saturday Evening
water fast for 24 hours
broke the fast on red wine (biodynamic, organic) not a great way to break a fast
Dinner: salad, sauteed carrots & broccoli, a 1/2 C of a rice dish
64 oz water
1 young thai coconut water
5 bananas (ice cream ..no cacao)
64 oz water
1 young thai coconut water
60 min yoga
25 min sauna (too much & blacked out)
25 min sun
Core Rhythms..cardio jam, 30 min sun bathe
64 oz water & water from 2 young thai coconuts
20 min precor, 60 min yoga, 20 min sauna, 60 min sun bathe, 90 min easy walking
Diet: 5 apples, Raw Chocolate Ice cream ( 5 frozen bananas & 2 T cacao powder), a few bites of papaya
2 young thai coconut water
5 bananas (made into chocolate ice cream …my latest sweet fix)
Lettuce wraps (sprouts, shredded carrots, cucumber, tomato wrapped in butter lettuce and dipped into nama shoyu)
3 steamed russet potatoes (plain)
60 min sun bathe
40 min walk
Goal: consistent diet & workouts, 1 fast a week,& not eating late at night.
Upper Arm 11.25″
Belly Button: 30″
Inner Thigh: 22.50″
Weight: 108-115 lbs.