I MADE IT!!

I was able to keep with the program until the final assessment. Although the program is over, I feel that it is just the beginning for me. I stuck with it and really got to the point that I enjoyed the exercise. Andrew did a great job of introducing us to new rountines and different workouts, which helped me determine what is going to work for me as I continue making exercise a part of my regular lifestyle.

Cardio interval training and the weight machines are my favorites. The program was structured enough to keep me coming back, but was also unstructured enough to keep it interesting and not become tedious and boring.

I was satisfied with my final assesment and was able to attain some of my goals and made some new friends.

Thank you Jacque and Heidi, I could not have done it without the two of you and your support and encouragement!

Is it really over?

Well it's been a good run. The program really got me into a routine and my group members helped hold me accountable for showing up. I look forward to continuing work outs and training on my own, hopefully I can maintain some of the good habits Andrew taught me. As far as numbers are concerned I knew at mid-assessments I wouldn't achieve my initial goal but I adjusted and focused more on trying to sculpt my body rather than hit a certain number weight wise. I still have a ways to go to get my body back to pre-pregnancy weight so I'll still be at it this summer. Hopefully I'll see some of you! Andrew you were great - thank you for adjusting the work outs and try to optimize our time together. I think you defintely grew as the semester rolled on and you can only get better. Thank you for your time and consistency.

It ain't over 'til it's over....

Yes it may have been my last workout with the Ready, Set, Goal program, but this is just the beginning.  I am really happy with how this program opened my eyes to personal training. I started the program a little skeptical about personal training.  I wasn't sure exactly how it was going to help me.  I considered myself physically fit, but wanted to do more - build muscle, endurance, etc.  What I realized is that there are so many ways to train and exercise.  Specifically for me, the only weight training knowledge prior to this program came from a short PE class in high school.  Working with Andrew has been great.  I have seen my progress over the months of the program and feel great.  I have learned several ways to work-out that I can continue after the program ends.  I hope to use this knowledge to continue my training and ultimately compete in an Ironman in the future. 

Thanks Andrew!

JacqueG

Assessment here I come!
I haven't reached all my goals, but I am happy to have had the opportunity to join the Ready Set Goal program. Andrew taught me several things but most important- no matter your age, skills, ability, strength, once you set your goals, you can attain them with determination and encouragement.
Thank you to my team mates. They made the program enjoyable even when the pain set in.
 I have decided to join the SRC, so Andrew you will be seeing me over the summer. When the program began, my husband joined the SRC as well, and he has enjoyed the exercise time while I have worked out with my team. I have learned several things but most important to me- stay focused, set achievable goals, expand on these once you have reached each goal.
 ENJOY the workouts. Our team had many fun times laughing with Andrew. He is a true leader and will be successful as a trainer.
 In the future you may see me rowing on Tempe Town Lake!! Hey anything is possible if you have the will and mind set. This program has helped me realize that my age is not an excuse not to attempt something that I really want to do.
Next year I plan to "run" the Tillman 4.2 all the way...no walking, and hopefully I will complete it under 1 hr. If anyone would like to join my team "Sparky's Tailgaters" let me know and our team captain will add you to the evite next year.

Thank you Andrew, Heidi, Tammy. You made the program FUN!

Assessment Time

I can't believe the program is coming to a close.  That can mean only one thing, FINAL ASSESSMENTS.  I can't wait to see how all of you have continually progressed since the mid assessments.  Next week will be wide open for me as far as scheduling goes.  I want all of you to email me a time that fits into your schedule.  It doesn't have to be your workout time unless that works best for you.  I can't thank you enough for such a wonderful experience this semester.  I also thank you for sticking with the program even when you wanted to quit.  That shows me that you can continue exercising on a regular basis even after this program is over.  This internship was definitely worth the wait, because training all of you who are at different fitness levels was definitely challenging.  This will prepare me in my future career to be able to train anyone who comes through the door.  I felt that I improved as the semester progressed and I bet all of you noticed a difference as well.  All of you were amazing participants, which made it so much easier to come in everyday even though I wasn't getting paid.  I will be training here in the summer, so if any of you wanted to continue training with me we could do one on one or buddy training.  Thanks again for how you contributed to the program. 

Wrapping up the semester

Hard to believe this is the end of April and the last week of the program. Wasn't it January just yesterday? The good news is, my body tells me I've made a lot of progress this semester thanks to Andrew, the program, and all of you. I have plans to keep it going, and backup plans for when the temperatures get so hot that I want to bail out. :) Keep up the good work, everyone, and know that you can create a healthier you if you put your mind to it.
Cheers and much aloha,
Teresa

Building and building....keepin' it going!

I am still feeling the leg work-out from Tuesday!  Free weights were once again on the agenda this morning, I was excited to discover that I've been lifting more weight every week.  Am I getting stronger?  I do feel stronger, I sure hope so.  I am starting to think about how to continue my work-outs when this program is over.  I actually think I will be continuing my membership at the SRC.  I'd like to continue these work-outs over the summer and keep going.  It's a good routine! 

I am excited about finishing "strong" next week, and I am also sad that the program will be ending.  Thankfully this program has really helped establish a great base to work from.  Cheers to working out!!

New Routine

On Monday Andrew had our group try a new routine where we alternated between the row machine and various exercises in fast paced intervals. I was so exhausted by the end of our session that I barely made it home. It was one of our better workouts and I really felt it the next day. I'm appreciative that Andrew is taking the time to change up or routines to continuously make our work outs more challenging. It was one of my favorite routines to date.

While at times I get discouraged, after a workout like Monday's I get reinvigorated.I feel like there is no way I could have finished that hour of training had it not been the build up from prior weeks sessions.

Proof of the Training Update

Wow, have been commuting by bike for a few days now and I'm SOO glad I did all the training earlier this term to build up to it! I can make the ride, even the hills (thanks for making me increase the resistance, Andrew!), and I have enough upper body strength to lift my bike when I need to now, something I couldn't do at the beginning of the year. The new place I'm living also has a weight room so I'll be able to continue working out and not let my training slide over the summer. I know the program is winding to a close but I'm committed to keeping up the good habits I've built this semester, and I appreciate the support.

JacqueG

Well I competed in the Tillman 4.2. Saturday.
Completed it in 1hr 3 min. My goal was 1 hr.
I am proud because last year I walked.
This year I jogged and brisk walked.

This has set  me up for next year. I am going to continue with the training and my goal for next year is anything under 1 hr.
The weekly workouts have truly helped me. My cardio has imporved.
I hate to see the class end.

JacqueG 

Free weights...what?

Ok...i've been working out on "machines" for several weeks, increased the weight, became comfortable, and felt stronger and stronger each week.  Today, Andrew said, "Oh yeah, we are doing the olympic weights today", it was now time for my workout on "free weights".  Holy moly, what a difference!  It was harder, more challenging, but I pulled through.  Working out with free weights really requires you to focus on form.  One thing I have learned is that it is good to switch things up (muscle confusion), so this switch was a GOOD one (muscles were confused). I had to focused on form, posture, and of course, had to have a spotter.  I am ready to finish out the semester strong, and I am continuing to look for opportunities to learn as much as I can before this program ends.  Back to work....

Proof of the Training

Well, my move is finished and on Monday (which is, by the way, Bike to Work Day), I will start commuting by bicycle! My goal for this semester was to be fit enough to stop driving to work and start commuting by bike every day, so I'm looking forward to experiencing the results of the training so far this semester. Wish me luck!

How Do We Keep You In the Program?

Hello again everyone,

I want all of you to tell me what can be done in the future to keep people in the Ready, Set, Goal Program.  I want you to be as honest as possible.  I will take some credit for the less then stellar assessment results, because some of you were already in pretty good shape and I didn't have you start doing higher intensity workouts until later, so for that I do apologize.  I know that many of the people have had really good reasons for dropping out of the program, but I want to know what questions we could ask to pick candidates that are not going to drop out unless something unforeseen occurs.  This isn't a knock on any of you that have dropped out this is simply asking you how we could improve the program and or the selection process.  Obviously life happens and things take us by surprise that we need to address.  It has been a pleasure to train all of you, and the ones that are not with us anymore your fellow Ready, Set, Goalers and I miss you and it is definitely not the same without you.  I wouldn't say it if it weren't true.  Thank you for your cooperation.

Food Diaries

I want all of you to write down everything you eat for the next 3 days.  I'm talking about sauces and dressings EVERYTHING.  I also want you to include how much your eating of each thing, is it a cup, tablespoon, ounce, etc.....  This will help me determine what foods are killing your progress and allow me to make suggestions.  When you write down what you eat I think it will definitely open your eyes to what may be causing the weight loss problem.  We should have done this sooner, but hopefully it will get you on track for the rest of your life.  Exercising and eating right does not stop when this program is over, but continues because it is a LIFESTYLE CHANGE not a 14 week change.  As always stay encouraged and I'll see you soon. 

Stepping up to the end of semester

Wow, the semester is really getting crazy as we push to the end; I'm sure everyone is feeling it. My boss called me this morning and said she had signed me up for a noontime seminar series (starting today) that would run for the next couple of months; I looked at the schedule, saw that it conflicted with Ready Set Goal, and asked her if I could either sign up for the next time the series is offered or do self-study instead, since I didn't want to bail on everyone. She said yes, so I'm still in the game. :) Keep up the good work on trying to change eating habits, everyone -- it really is the key to almost anything you want to accomplish in improving your body. I checked in with my endocrinologist yesterday and my insulin and sugar levels are better, so I'm going off diabetes meds, hurray! Next three months will tell whether exercise and diet alone will help me keep my health the way I want it to be. If I can do it, you all can do it too. :)

I still like Andrew.

When Andrew stated that he was going to be doing some changing up in our workout on Wednesday, I told him that I was looking forward to it, but I might not like him on Thursday. Well it is Thursday and I still think he is a good guy. Yesterday's workout was very challenging...and fulfilling AND I accomplished more than I thought I could/would. Working that hard really requires me to reevaluate my nutritional habits. It was much easier to eat healthy when I had children at home as it was imperative to me to give them the nutrition they needed to be successful. Now I need to consider myself as important as I did them. Andrew, thanks for the encouragement and the harping on our eating habits--it helps. Jacque and Heidi, I really appreciate you two; sorry I sometimes act like a

JacqueG

Returning from 1 week vacation and I was bummed.
I worked out and went on a 9 mi bike ride when I was away and worked out 3 times.When I returned on  Monday I felt a bit warn out. Yesterday I was not able to complet the workout. My BS was high. I am sure it was due to my lunch...tooo many carbs. YES Andrew what we eat makes a difference!! Being diabetic I know this, but sometimes we backslide. Hopefully friday I will be back in the groove. I have set my personal goals, and I feel with a little bit more diligence on my part with healty eating I will attain most if not all of them. I appreciate the reminders on the healthy eating.
Jacque

Update

well I have to admit I was extremely disappointed in my assessments numbers. So disappointed that I'd rather not include numbers but I'm continuing to go to classes and push myself as much as I can. I've also made more of an effort to eat healthier, I'm not cheating as much as I was since I haven't yielded the results that I'd like to get out of the program. I have started to attend the pumping iron fit classes and that has really kicked my butt! It is soo hard but I feel if I add that in with our regular routines it will help me achieve more results. I think part of the reason I'm not seeing the results I would like is because I was a college athlete and my body is used to very intense workouts. since I'm not able to duplicate a basketball practice the next best thing is to attend classes that focus on muscle fatigue which basically makes your body burn in places you never thought you could feel any pain :). It's different for me and I'd much rather play basketball which is a lot funner than burning your muscle's out but being that I'm a full time employee and a new mother I can't run to the gym anytime that I'd like so trying to incorporate more fit classes along with my regular workouts should help me get a little closer to my goals. At this point I know I won't reach the goal I set out to accomplish at the beginning of the year but I'd like to at least make it halfway there. Guess we'll see....Keep you posted.

Is He Talking About My Eating Again?

Yes I sure am.  You ladies and gents are going to get tired of me saying this if you not already are, but eating is the NUMBER 1 factor, NOT EXERCISE in any weight loss program.  I read some where the other day that nutrition accounts for nearly 80% of WEIGHT LOSS.  You all could have Jillian Michaels or Bob from the Biggest Loser as your trainers and not lose hardly anything if your nutrition is terrible.  Trainers are not magicians or miracle workers, if your not happy with your results then do something about it away from the gym, and it starts with what's on your plate.  I'm not a nutritionist, but feel free to ask me any questions and if I can't answer then there is a wealth of knowledge on the internet that can provide you with plenty of recipe's and nutrition tips to accelerate weight loss goals.  If I sound frustrated that's because I am.  I was just as mad as you guys were when you didn't see the results that you or I wanted.  Nutrition makes or breaks a weight loss program end of story.  Stay focused and encouraged and give me everything you got until the end.    

Away from ASU, but sticking with the program!

Aloha, all. I'm away from the office and hence away from the SRC this week, but keeping my commitment to the program. On top of moving (lots of walking, lots of lifting and carrying weight!) I'm also continuing my workout in other ways to keep from losing ground. Hang in there, everyone, and as Andrew has been reminding us, eat healthy!

re-programming...

Today's workout was a great one!  It was an opportunity to switch things up and re-program my training.  It really got me sweating!  I love Sparky's Yard in the morning.  The cool fresh air and nobody else around helped me to keep focused.  My body has adjusted to the workouts that I have been doing, so I should "feel" this workout tomorrow.  The squats, the short runs, the dead lifts, everything was a good mix.  I am looking forward to increasing the weights on Thursday and continuing to build and build.

Not Satisfied With Your Results, CHECK YOUR EATING!!!!

Mid-assessments are all done.  Some of you were quite pleased and others very disappointed with your results.  I've said it many times before and I'll say it again YOUR EATING HABITS ARE THE X FACTOR IN ANY WEIGHT LOSS PROGRAM.  You can work out until you're blue in the face, but if your not eating properly it sabotages all your hard work spent at the gym.  I can't imagine how frustrating it is to work out hard on a consistent basis and not see much of a change.  Stay focused on the positives.  Everyone of you should still be proud because you improved in many areas.  Please stay encouraged.

Spring Break over, back to the run

Missed workout Monday due to a leg injury; not perfect yet today but should be able to return. Andrew says my midterm assessment results were good; making progress and will continue to keep at it for these last few weeks. Keep up the good work, everyone, we'll all get healthier together!

March

Due to a bad cold and travel over spring break I was out for two weeks. Yesterday was my first day back and I felt so wiped out after our session. I'm still exhausted today! But that is good because I know I'm working towards a healthier lifestyle.

ready, set, keeping going...

I can't believe it's almost April.  I really like my workouts and can feel a difference in my muscle tone.  I am anxious to see the mid-program assessment results.  I am starting to build on the weights I am lifting and hope that I can continue to see results.  I need to be sure I maintain my cardio workouts.  Looking forward to Pat's Run.

Assessments and Goals

I was trying to think of how to define my assessment last week...and then I read Christina's blog and she used the perfect word, "interesting".

I was disappointed in my results at first. As I thought more about it, I realized that my main goal was to enjoy exercise and have a good time; so in fact I am reaching that goal.

I just got back from spending the last several days with my aunt and boy does she love to feed us. I'm looking forward to a good workout today. The assessment last week was interesting. I didn't lose much weight, but according to the numbers, I lost close to 7 inches in my thighs! I think there may be an error there somewhere. I do feel stronger, so that's a definite plus. I really enjoy the fitness classes, but what I think I like most about the group training, is the use of the weights.

JacqueG

Assesment done....whew I am proud to say that I have improved in all areas where I truly felt like a failure in the beginning.

The intervals have really been key for me. I didn't loose much weight, but inches make up for that, along with the fact that I feel so much better, and not as tired. I am looking forward to stepping it up another level in the coming weeks.

My group is unique. They are very encouraging and that has been a motivator for me.

Andrew keeps us focused on not so much the weight factor but the overall progress in stamina, strength. It is up to us to change our eating habits. He can't help us there, other than remind us to make good choices. Which HE DOES REMIND US....thanks Andrew!

Congratulations to my group and thanks for your support!

Jacque

Spring Break Midpoint

Like many other folks, I'm experiencing a mixed bag of reactions to the changes in the workouts, even though mine has stayed more stable than the others I'm witnessing. Moving up to the sprints in the cardio portion is good for me and I'm handling it well, although I wonder about the peak heart rate number -- as soon as I get close to my current goal (that I think Andrew told me was only 60% of my ultimate peak heart rate) the meter on the cardiobike starts flashing at me that I'm overdoing it. Guess maybe Andrew thinks I'm younger than I am? ;) I can do more reps on the weightlifting now but every attempt to increase the amount of weight results in pain that doesn't go away, and I admit I don't enjoy hurting all the time, especially as I'm spending my evenings and weekends packing and hauling boxes for the move. I think we have our midterm assessment today; it will be interesting to see what kind of measureable progress I have made, and where I can possibly enhance progress between now and the end of the term.

30 x 30- part 2

Whoops- I know that Andrew has sent a few emails to remind us of the blog, and I keep forgetting so... here goes!

Being a part of this program has been really great- it is nice to have an excuse to get out of the office, and no make sure that it happens. I have lost a total of 13 pounds since January- so something is working right! I like the interval training on the cardio machines a lot, I have felt a big difference using those. I just started on the machines for weights, but I think that I liked the free weights more. I really hate the added pushups- I have to be honest and say that I have not been able to do all 12 in the rep at all. My body has been a bit more sore, but I also added Zumba classes into my workouts this week.

I am starting to feel more muscle definition in my arms and my legs are sore almost all of the time. I feel a lot better and have a lot more energy also. I find that I am really looking forward to going to the gym in the middle of the day, but am still finding it hard to go when I don't have an appointment with Andrew. I have 71 more days until my birthday though, and 17 more pounds to lose (minimally) so I will have to use that as motivation to get to the SRC on Tuesdays, Thursdays, and at least one weekend day. Zumba is a lot of fun- if any of you haven't done it yet, I highly recommend :).

This week I have really seen some progress. My legs are feeling stronger and I do not feel all stiff and sore when I wake up in the morning!

Andrew has kicked it up with the cardio interval training and I am amazed that I can actually do it! It is hard, but I am not giving up!

I really enjoy working out with the weight machines and I feel they are making a BIG difference in my "staying power" with the program. However, I do whine when I have to do push ups, steps ups, and "cheerleaders". On the other hand these exercises are really helping with my balance and stability.

The best part of all of this...I actually am somewhat enjoying exercising and am looking forward to challenging myself further! (just not yet Andrew, I need a couple of more weeks to build up some endurance)

JacqueG

My last workout was a real challenge, but I made it through. Andrew has stepped up our numbers and they kick butt. I look forward to today's workout. I still have not tried the  eliptical cardio machine. My goal is to do at least 5 min. by the end of the sessions. Maybe I will surprise myself and do more.

Its not you, its me.

Andrew asked me the other day if I have seen any progress. I had to admit that I really had not, but I only have myself to blame for it. I know that I probably need to exercise more than the 2x a week that I do and eat better if I am going to see any results. As for workouts, we are now doing more lifting weights via machines. I personally am not a fan of the machines at all (which is actually an understatement of my feelings), but i still try to make it out. I will be missing two weeks in March due to work commitments, so the prognosis isn't looking that great.

My one year old son has been struggling with gaining weight while I have had the opposite challenge. :) So, I jokingly announced to my family and friends that we would be competing in our own "pound for pound" challenge for the month of March (my son will gain 3 pounds and I will lose that much). We both seem to be at a stalemate.

Week 5 and 6

Well I'm still at it. My workout days and times continue to change because of my schedule but I have been still working out at least 3 times per week. I'm really enjoying the modified program that I'm on although it gets tough at times and I want to make an excuse not to go I stay focused on the goal at hand. Ultimately I'm doing this for me so what I put into the program is what I will get out of it. Sometimes I complain but at least I go and make up any session I miss...so forgive me in advance Andrew I'll work on the whining :). I like the fact we have been trying different exercises because I get bored pretty easily. The time is flying and we'll be done with the program in about 6 weeks. I have been doing better on the eating but I still cheat...I know I'm cheating myself but it really takes focus and determination to change the eating habits I've grown accustomed to throughout the years. I haven't totally given up and I'm not trying to change everything at once. I know it will take time....most importantly I'm not going to quit on myself and I hope none of you do either. With that said keep on pushing ready, set, goalers stay focused and encouraged and remember why you're here!

building & building

I was off last week, but now I am back in it, and it feels good.  I really enjoy the work-outs that I am doing.  I am already seeing a difference, and now I am building on adding weight to the routine.  I am also looking forward to making some adjustments once I reach a peak in the current work-out routine.  This program has really helped me to understand how to use different equipment and work different muscle groups.  It has been a great learning experience.  Keep it up everyone!!

Progress

Optimistic title, although I wonder some days how much progress I'm making. Still struggling back from the virus I had a few weeks ago, but Andrew has been great about being patient with me. The good news for me may be that I'm moving significantly closer to ASU in April so my goal will no longer need to be a bike ride of 10 miles to match my current commute! ;S Seriously, I think the new location will make it much more likely that I really will bike to work on a regular basis instead of copping out and driving my car, which will be healthier both physically and financially. Looking forward to continuing to get stronger with the workouts so that I'll be completely ready to ride in a few weeks from my new home.

Great Article on How to Get the Most Out of Interval Training

Written by Greg Mac of intervaltraining.net

The whole point of this exercise is to exhaust your muscle glycogen stores held in your large muscle groups. You do this when you operate in an anaerobic state, when your body can’t supply oxygen and fuel to the muscle fast enough through the blood supply so you burn your intramuscular reserves.
You know this is happening when a few things start happening to your body.

• Firstly your muscle start to ache and burn and send messages to your brain begging you to stop,
• you also get hot as all the heat from the energy is released out of your skin.
• You also are taking enormous whale breathes trying to get enough oxygen into your blood to supply your muscles.

You have spent the last few workouts only hitting this state at the end of the sprint. Things are now going to change, as we move from aerobic intervals into anaerobic HIIT (High Intensity Interval training).
You now are going to start bringing that burning feeling forward by five to ten seconds every workout, so for example your next interval training workout will hit that burning zone about eight to ten seconds before the sprint has ended.
The next workout you will aim at bringing this to about fifteen seconds before you end the sprint. You will carry on bringing this burn forward until you reach the point where the goal of the sprint is to reach this burn as fast possible from the start.
Its from this point that the magic will begin. And this is where you start to lose belly fat…
So this changes the sprints for a 30 second spin, to a 30 second ultra endurance event.
Your goal is to last the full 30 second sprint in that burning zone. It will be hard to do this, i suggest focusing your mind completely on every sprint you do.

How can i get to the burning point that fast?

If you are doing physical sprinting it will be quite easy to get to this state fast, however if you are using anything where resistance is optional, like a stationery bike, you may have found it a lot easier to leave the resistance down and go as fast as possible. This will no longer be the case.
The key to getting the most out of your interval training workouts is combining power, speed and large muscle groups. You can get this by first turning up the resistance so its high and tough to pedal…and then you sprint. Both of these combined will get you to an anaerobic zone very quickly.
So from this point on, when you start your high intensity training, turn up the resistance, get into that burning zone, grit your teeth and last as long as you can till your 30 seconds sprint is over.

Feeling stronger, less lethargic

I am really enjoying the program and have been feeling stronger and less lethargic...and less guilty when I overindulge in my eating habits (those gift cards for restaurants have to be used!) One of my goals was to be able to enjoy exercise and not look at it as 'punishing' myself. The small group format is really helping me reach that goal!

The group keeps me accountable to be there and I actually look forward to going as normally I would most likely stay at my desk and work a little longer or go home and snack while watching TV.

I have self diagnosed myself with 'EADD'- Exercise Attention Deficit Disorder. The change up in the routine as really helped with that. I now work harder to get through the cardio so I can get to the weight machines, which I really enjoy.

The muscle soreness is just enough to make me feel better about the workouts and myself. I have not lost any weight...yet. It is because I am building muscle right? No, I have to work on my eating habits. I know and can practice all the good habits for about 2-3 hours, however on the bright side, the workouts are actually curbing my junk food snacking when I think about how much it takes to work off that raw chocolate chip cookie dough that has become one of my recent cravings.

JacqueG

I missed Wed. workout. I feel terrible. I am doing a makeup today. Hope the Thursday group is ok with me joining them. Had a bit of a bug, so I hope I am able to complete all the reps today. See you at 5pm Andrew.

Progress

At this point I think the thing that I've noticed the most is an improvement in my energy level. While I haven't really noticed a difference in my appearance, I don't feel as tired at the end of the day. It is really great to start feeling a change for the better and seeing results. This whole process has been so encouraging and beneficial. I can't wait to see what comes next.

Healthy Eating Encouragement

Aloha, all. I can second Andrew's comments about eating healthy, and share some tips that might help with making it convenient -- probably the biggest reason many folks don't eat right. If you need quick snacks during the day because your job keeps you hopping, plan ahead when you're grocery shopping: pick up baby carrots or other veggies you like, and pair with things like salsa or hummus. Grab fresh fruit for when those sugar cravings strike. Mix a handful of nuts into a cup of yogurt. For breakfast trade the doughnut for a bowl of oatmeal mixed with fruit and nuts (my favorite is apples, cinnamon, and pecans). Make places like Fresh n' Easy or Trader Joe's your friend -- if you haven't shopped there, they have lots of healthy convenience foods that won't break your budget. I keep an insulated lunchbag in my desk each day with an assortment of healthy options (yogurt, fruit, veggies, homemade smoothies, etc.) and a couple of icepacks to keep it fresh. Once you change your eating habits for the better you'll find you probably don't even want to go back to the junk. :) Hang in there and keep up the great work!
Teresa

Whew a great work out!

Yesterday's work out was great. I struggled a bit on the cardio, but once we got started with the weights it went well. Andrew is changing up the routine and I like the weight machines. I can tell I have better strength in my legs and arms, but I still have a ways to go with the sit ups/push ups. Overall I feel good. I was not as tired at the end of the session this time. I really appreciate my group. They continue to encourge me. I need that at my age. Andrew makes the hr and 1/2 go by fast. He is truely interested in our progress, but is very patient with me....the routines seem to get lost in my memory and thank goodness for my group they help me remember which one to do next!

Eating Habits Are the X-Factor In Any Weight Loss Program

I'm noticing a trend from all of your posts that your eating habits are satisfactory at best.  I appreciate your honesty, because that is the first step in making a behavior change.  Eating habits can either accelerate success or stop it dead in its tracks.  What we consume on a daily basis is just as important if not more than our physical activity.  Exercise and nutrition go hand in hand and are the perfect marriage for living a healthy life.  You can't do one or the other and expect amazing results.  Sure you can lose weight doing either or, but why limit yourself.  Maximum results occur when both are n'sync.  I'm not a nutritionist nor claim to be, but I can offer you basic nutritional advice that will point you in the right direction.  I also encourage you to invest in the nutritional program offered here at the SRC.  It will help you more than I can and offers plenty of ways to improve your diet.  For example, you can track the foods you eat and the program can suggest foods that will meet your nutritional needs in order to develop a well balanced meal plan.  Watch a free demo on the SRC web page under the Personal Training Tab.  Its not easy breaking nutritional habits that have been with you since childhood, so STAY ENCOURAGED.      

Sadat - Week 2 and 3

Hey All.

Sorry its been a bit since i posted last.

Last week was not so good for me. Monday, I was not feeling well (read that as i stayed up too late after the superbowl) so i did not participate. Wed had a pretty good leg workout in Sparky's yard, and then Friday i missed again! Bad Sadat! Although i did not have a good week of working out, for the most part, i was able to maintain on my diet. so, at least i was not packing on the calories like crazy.

This week was a little better, although i missed mondays workout due to some work obligations, i enjoyed the work outs that Andrew put together for Wednesday. We started using some free weights which i have been anticipating so that made it more strenuous and butt kicking for me. Fridays workout also did a good job on the legs.

Overall, i am breaking through the slumber of not doing much over the past few months. Its nice to get back to being active again and will continue to work harder each week. I am down about 4-5 lbs since the beginning of the program, so at least there is some results to motivate me to push through the semester. hopefully, i will be able to get better at setting aside time during the off days of Ready Set Goal to get my own workouts in, or attend a group fit class.

happy Friday all.

Hello,

Where do I even start? I will say that I am enjoying my work-outs with Andrew since they do add a variety to my normal workout routine. Before I began this program, I was already working out 5 times a week during my lunch hour. I'm not very disciplined in that I can just go the the gym and get on some type of cardio equipment and work out for 30 minutes or an hour, so what I do instead is take the group fitness classes which are offered at lunch, and which I enjoy tremendously. During the first week of the program, I was feeling as if I had made a mistake and should have just stuck with my normal routine of attending the fitness classes, but then Andrew changed up what he had me doing and now I feel as if I'm being challenged, and each week it's getting better.

I can't say that physically I feel a big difference, but I know that has a lot to do with my eating habits. I can go for weeks eating realy well, and then, because I am an emotional eater, there are certain times during the month that I just can't keep food out of my mouth (and unfortuantely it's not healthy stuff I'm sticking in there). 10 years ago, when I became pregnant with my first child, I was teaching aerobics and was a health fanatic, once he was born and life got a little crazy, it seems that I go for simplicity rather than health. :( Being a single mother of two kids, that are involved in as many extra-curricular activities as my kids, does not leave a lot of time for myself, so I'm just glad that I even have the opportunity to hit the gym on my lunch hour, otherwise, I couldn't imagine what I'd look/feel like with my eating habits and NOT working out... OUCH! LOL! I think at this point working out only keeps me from not weighing 300 pounds, but what I really want it to do, is make a difference in my appearance. Thank goodness I enjoy it so much.

Even in such a short time, this program has already had a positive impact on me. Not only do I look forward to being with my group every Monday, Wednesday and Friday but I also feel healthier. I don't feel like I am as stressed out as I was before I started. I will admit one downfall is my appetite has increased exponentially. But I am trying to make sure to snack on healthy foods.

I can say with absolute certainty that this is the longest I have been able to stick to a work out regiment. It is exciting and I am grateful for this opportunity to create a healthier lifestyle.

I am finely in

It has taken me awhile to get this posted.
The past 4 weeks have been a great experience. I know by the end of the sessions, I will show progress regarding my beginning numbers. I enjoy the group I work out with, and of course Andrew is a true "sargent".

Ups and Downs of Training

Well, I had been making pretty decent headway -- was up to about 6 miles on the bike in any given workout, along with the rest of the exercises. And then the nastiest virus I've ever experienced slapped me to the floor a week ago, and I'm still trying to recover. I'm finally back at work, and today for the first time I could walk to the other end of the department without thinking I wouldn't be able to make it back. Tomorrow I'll look forward to trying to return to the workout and my group; it could well be that the walk from my building to the SRC will be as much of a workout as my body will take, but soon I'll be back on track and making progress again. Hang in there, everyone, and keep up the great work no matter what seems to be holding you down. :)
Teresa

Working out, Blogging and other "fun" things

So I am now in week 4 of the program. I wish I could report that I have been doing fabulously, but it seems as if all the reason that I have not worked out in the last few years have been catching up to me. Last week, due to a sick son, I missed a day. This week, I had to leave early on Tuesday to attend a work function. Lets not even discuss my eating habits. Andrew made a point last week that he is only with us for two hours a week (even less than that at the rate I am going) and that what we do for the rest of the time greatly impacts our results. In so many words he warned me, "Don't be mad at mid-assessments".

But all in all, my husband points out repetitively that at least I am doing something and at least I am thinking about how I shouldn't eat the bad food as I consume it. Baby steps? Maybe. As far as the workouts go, I am not fond of is keeping track of my heart rate. I'd like to think I don't have a heart on most days, so having to monitor it goes against everything I believe in. Okay, that's a bit dramatic. On the plus side, I actually love working out with weights. Its something I have never done and probably would not ever do with out the Ready, Set, Goal challenge. Andrew is great! He even convinced me to wear an "ASU" t-shirt as a oppose to my normal "Georgetown University". I figured since Georgetown won our rivalary game against Syrcause, why not support the Sun Devils this week.

A fellow goaler Niesha is trying to challenge me to do Pat's Run. Anyone else in?

Meet Your Goals Faster With Interval Training

Hello everyone, today I read a great article on High Intensity Interval Training aka (HIIT).  In the article it compared a traditional 20 minute cardio workout with a 20 minute HIIT cardio workout.  Typically when people exercise they only think of how many calories they burned during the workout.  I'm here to tell you that what really matters is what's going on long after the workout is finished.  The results from the article were astounding.  For example, a 20 minute HIIT workout will elevate the resting metabolic rate for up to an amazing 38 hours versus a traditional 20 minute cardio routine that only increases the resting metabolic rate for up to 3 hours following the workout.  I knew HIIT was more effective in burning calories, but I didn't know there was that much of a discrepancy.  I've already started HIIT with a few of you and it seems to be going well.  This is to encourage all of you to continue to push.  My goal is to eventually get all of you to do HIIT in order to help you reach your fitness goals sooner.  This is a process, so some individuals are ready for this kind of training faster than others, but we will work up to it.  See you soon.    

30 x 30

Hi everybody!

This is my first time writing for this blog, but I thought that I would take the time now to put a little bit out there! The program has been really good for me so far, because I have always found it difficult to take time out of my schedule to work out. It has been nice that this is a department sanctioned project so I don't feel as guilty leaving for an hour in the day to go work out. I have already worked out more in the last month than I did in all of 2010!

My overall goal is to lose 30 pounds by my 30th birthday, which is at then end of May, and exactly 101 days away from today. I started this goal in the beginning of January when I signed up for Weight Watchers online with a couple of girlfriends from home. They were already working out together and making it a priority, but I didn't have anybody to push me here. This program is helping out with that, and the Weight Watchers is helping out with the eating. I have lost 7 lbs since January 1.

I hit a little setback last week because I went on vacation to Puerto Rico (I know, I am not complaining, I promise). I did not really watch what I ate and I did not work out... though we took a hike one day, and walked around a lot. I am proud to say that I only gained .6 of a pound, and coming back to my workouts with Andrew was not as sore as I thought that I would've been.

I am excited to increase my heart rate during the cardio workout today, and to increase my weights during the strength training. I have only taken one Sun Devil Fit class so far, but it was a lot of fun, and I hope to MAKE time for more as the semester rolls on.

Don't forget to check out Devilpalooza happening on the SRC fields today!

Feelin' Good

It's been a great couple of weeks.  I feel like I am in a routine.  With only working out two days a week with this program, I am finding value in working out over the weekends.  My muscles are occasionally sore, but it feels good.  I have always been a runner and have never worked out my legs.  I am really learning the value to a leg work-out.  Overall, I am excited about my work-outs and I continue to look forward creating a good foundation for my goals.

Push Yourself

Hello,

I just wanted to say that everyone is doing great.  I'm very pleased with how the program is coming along.  It is the start of the 3rd week and even though I've already progressed most of your cardio workouts by giving you a higher target heart rate range its time to make additional changes to some of your workouts.  I say some because many of you are at different fitness levels.  This is totally normal of course, so the ones that need more of a challenge I will make changes accordingly.  These changes may be to your cardio or resistance training or both.  I'm already going to start incorporating interval training into specific individuals programs this week.  This is to insure that you continually progress and don't plateau.  Those that I haven't made changes for shouldn't be down on themselves, because as I said above all of you are at different levels.  I'll progress your program when you are ready.  Thank you,

Andrew

Try Again

I started the program about 2 weeks ago and everything was going great, after my first 2 sessions I didn't have too much pain and I was still able to walk without regretting each step I took. Then I missed more than a week of exercise due to being sick. Yesterday was my first day back on the program, Andrew put me through a good workout, at least in my mind it was a good workout. I was nervous that the pain today would be intense, after not doing anything for more than a week but I must say I feel great. I do have soreness, but in places I didn't think would be sore, it makes me releize that there are parts of my body that have be idle for a very long time.

Here we go!

So, this is my first experience with posting on a blog; we'll see how it goes.

Like most of us, on the one hand I have always had good intentions when it came to exercising and eating healthly. On the other hand, I am a procrastinator and can come up with all kinds of good excuses not to exercise and I like to eat whatever is quick and easy.

For me, Micky D's drive thru is quick and easy and it would seem silly to me to order a salad at a place that carries my favorite double cheeseburger with no onions and then of course, fries are needed and a $1 large diet soda. After all I can make a salad myself...mmmm in my mind not quick and easy---therefore the drive thru it is!

All that said, I have high hopes for myself with the Ready, Set, Goal program. The assesment was a bit of a challenge and my muscles let me know that they were not happy with having to work after all of these years.

After just 2 workouts, I was able to balance on one foot while on tiptoe for longer than my 3 second assessment time!

The healthly eating will have to come next as other things get in the way of healthly food preparation, namely a fast food drive thru.

Keep on Ready, Set, Goal "ing".

Ready, Set...Went on Vacation

While all the other Goalers (as I will call all of us doing the Ready, Set, Goal Challenge), have already got their first week of workouts in, I have not had the pleasure to be reunited with the SRC. I was out of town last week on vacation. I told myself in the spirit of Ready, Set, Goal that I would work out in the hotel gym and eat"right". Well, that did not happen! Other than carrying around a 15 pound weight, also known as my son, through Disneyland (what a non-stroller friendly place it turned out to be), I found time to relax and eat whatever junk food I could find. Yumm, I can still taste the fries....

My previous experience with the SRC was the 8 months that the SRC served as my temporary workspace after the Memorial Union (MU) fire way back in 2007. Everyday I went into the SRC with my unhealthy lunch and sat in a room that my co-workers and I called offices until the MU reopened. As you may imagine, I have fond memories of the place, none of which include working out or sweating.

Anyways, I am a little nervous to start now. I still recall being sore a week after the assessment, so we will see how two workouts this week go. Hope I can still feel my legs by Friday morning. Stay tuned!

Sadat - Week One

Hey Everyone. Well I am back at it and back to blogging. A little recap of what I've done since Spring Shape Up 2010: Nothing.

That was easy.

Maybe its not that extreme, but I havent made the time to work out like I should have been. Not only did I work out infrequently, but i ate poorly, FOR MONTHS. That's a bad combination, and I knew what I was doing which is even worse. Although I did have one of the more successful, efficient and productive semesters at work, I did nothing really for my self. I was very focused on work the whole Fall and I think that blinded me from staying with a healthy program. I did work out with an Intern during the summer, and then work got busy. I tried doing group fit classes and going on runs, but then work got busy. Well, work get busy any more because I have scheduled a time to work out on my Outlook. No more scheduling meetings between 1200-130p. Its in my calendar as "Me Time".

Since last spring, I put back on most of the weight I lost during shape up. Its funny. When you're losing weight, everyone compliments you daily, tell you how good you're doing and it gets you motivated to keep up. However, when you pack on the pounds, NO ONE SAYS ANYTHING! i didnt get a "Hey Sadat, you still working out?" or a "hey your gaining weight" I even would have settled for a "Dude, you're fat" but I got none of that. So I went on assuming no one noticed, and i didnt feel too bad. Til i got on the scale that is.

Anyways, Week 1 went ok. I did my assessment and felt pretty confident that my numbers were close to what i had at the end of of Shape Up, and they were fairly decent. After talking things through with Andrew our trainer, I was able to start my own work out that would benefit me the most, separate from the rest of the small group. They are very boot camp style, not using any weights, only body weight and remind me of shape up trainings. I also have changed my diet to benefit the program the best. Although i havent been as good as i was last year, I have certainly been eating 10 times better and making a lot better choices. Hopefully, I dont get off track in the next few months.

Thank You For Your Patience

Hello everyone,

You should finally be able to add your own post.  Thanks for waiting patienly.  Feel free to write about your struggles, successes, what you like/dislike about the program, how we can improve the program and what I could do better.  I encourage feedback and promise to take it seriously, becuase this is your program.  Hope your weekend is going great and I'll see you soon.