Coach Robyn's Thanksgiving Holiday

Reporting in.... I haven't had a 90-day Challenge update in a while.   Well, overall it has been successful.  Although I might be short of a couple of my goals, the challenge isn't over until the new year and the main reason I started this challenge when I did was to keep me good and to show everyone that you can commit to good health during the holidays.  Since the average person gains 10 lbs between Halloween and New Year's, my goal was to be healthier and fitter going into 2012 than I was at the beginning of October.

My challenge has gotten me over one huge hurdle so far and that was the Thanksgiving holiday.  I sure did enjoy myself on thursday and had quite a few more calories than I have on an average day, but I didn't go crazy.  I made sure I had lots of protein on my plate and since there were lots of carb-loaded delicious sides to try, I tried them all.....just in small amounts.  Our meal consisted of 3 particular carb-loaded side that I really wanted to have...... Cheesy mashed potatoes, corn casserole and stuffing.  I had some of all and they were pretty darn good. However, I only had about 3 spoonfuls of each.  In previous years, I might have had double that. I also had another great Thanksgiving meal yesterday.  Since I over-loaded on carbs the day before (and definitely paid for it a bit), I really didn't even crave any of the carb sides.  I had turkey, ham, a little bit of sweet potatoes and cranberry casserole.

Anyway, Thanksgiving is a great holiday.  Has always been one of my favorites.  You should certainly enjoy your food but enjoy the time spent with family and friends more.

Ok, now for the exercise part.  I have definitely increased my exercise in the past 2 months (compared to the last 2 years).  I have been so focused on growing a business that I have to admit my exercise has suffered as a result.  Well, times are changing.  I have found a new love for the sport of fitness thanks to Crossfit.  The workouts are as intense as you want/need them to be and I feel accomplished after I finish each session (whether the workout was 7 mins long or an hour).  We will certainly be incorporating a lot more Crossfit aspects into boot camp in the new year so look out.

Here was my Black Friday workout at Crossfit Texas:


Guys vs. Girls (guy team of 4/ girl team of 5) one person working at a time
5 sled runs- 50 m per person
5 sandbag throws - 50 m per person 
250 deadlifts (95/135)
250 push press (65/95)
400 m run as a team together
250 pushups 
250 situps 
500 m row- each person
250 kbs (35/55-Russian)
5 sled runs- 50 m per person
5 sandbag throws - 50 m per person

My Posterior Chain (Hamstrings, Glute, Erectors) are feeling it today!

Love Your Muscles...

Check out this video to see why I was so sore last weekend.  It's from the event I went to called Barbells 4 Boobs benefitting Mammograms in Action.

It's really fun to throw heavy weights around :-)  I hadn't really done a clean since my days as a college athlete.  Not because I don't like it, but mainly because it's not often you come across a barbell and some weights.....especially when you refuse to purchase a gym membership.  Barbells run rampant at Crossfit Boxes so I am going to hang out there a bit more.  My 90-Day goal of gaining lean muscle mass requires proper action to achieve it (just like reaching any goal).  If I remain doing body weight activities, it will keep my cardio up and I will MAINTAIN muscle mass.  But if I am looking to increase muscle mass, then I must INCREASE LOAD.

The same goes for all of you guys.  If you have been brining out 5 lb dumb bells to boot camp and the exercises aren't as hard as they used to be, that's a good thing because your muscles have adapted (gotten stronger).  But keep increasing that weight to keep increasing your results.

So why would you want to increase your lean muscle mass?  Good question.  A few reasons.  Muscle drives your metabolism, fat does not.  So if you want to burn more calories, then you need more muscle.  Muscle also takes up 3 times less space than fat does.  So if you want to be smaller, then you need more muscle.  CHeck out this pic below for a visual.

But remember, you can't just build muscle with exercise.  A bi part of growing, building and repairing muscle is your nutrition.  Make sure you are eating protein-focused meals and snacks throughout the day.  If you are not getting 100 grams of protein with the foods you are eating, consider using a protein shake to help meet your body's requirements.  Also, consider an amino acid supplement.  Amino acids are what your body use to make protein.  I have increased my Catalyst (amino acid) intake and can tell a big difference.  It may sound strange but my skin feels tighter and I look more tone.

At the end of this month, I will do a one month check-in and see where I'm at as far as body fat %.  I am curious to see what my change is so far.  Thanks for reading and feel free to leave a comment below!

Don't Forget to Dream a Little....

So I will get to my 90 day challenge updates here at the end but I had something else on my mind.  Last week was a rough week for me.  Lots going on...good, bad, stressful...the whole she-bang.  I think I felt every emotion in the books this week. Everything going on led me to do a lot of thinking.  I tend to think and analyze on a regular basis (some times too much) but I tend to do so even more when something is bothering me.  Anyway, I was thinking about what I do for a living (which also happens to be closely tied with my personal life as well).  I love what I do.  And it might sound like a complaint that I work every waking hour but it's not.  It's the nature of my profession and I love that I get to do what I am passionate about and get to surround myself with amazing people. Every waking day is an opportunity for me to impact someone's life in a positive manner.  Doesn't get any better.

I digress..... So when I analyzed what I do every day of my life and what things make me a good entrepreneur, what things I can improve upon, what things I do well, what assets I have, etc....  I realized that the most important thing I have going for me is that I am not afraid to dream.  Not only am I not afraid to dream.....but I am not afraid to chase after my dreams. When I want something, I go after it.  Not in a malicious manner and without knocking down everything and everyone in my path, but I go for it big time.  I don't let much stand in my way. I dream every day.  Sometimes they change, sometimes they evolve, sometimes it's more of a "vision,"  but I am always thinking about what I want, what I'd like my future to look like, what makes me happy and then ultimately....HOW do I achieve that? (<------ that is the most important step!)

I could probably ramble on but I doubt you all wanna hear it :-)  It's just been one of those weeks where I feel like my decisions and actions could affect the rest of my life.  I LOVE LOVE LOVE having control over my life and my career and having choices/options are good.  But some times they are scary. So this leads me to my conclusion and my favorite quote that I try to live by..... "FEEL THE FEAR.  AND DO IT ANYWAYS."

So I encourage all of you to dream a little.  And don't just dream to dream and then say "well, it won't ever happen" or "well it would be nice if that maybe happened....some day...."  Make it a realistic, obtainable and concrete dream and then start making steps towards achieving it.  Even small ones...

90 Day Challenge Updates for the week:
-Eating is SPOT-ON.  I had a cheat day where I had some pizza and a beer (and consequently paid for it), but other than that, it's been lots of protein, lots of veggies, fruits (trying to incorporate more), and nuts.  I've been good at staying away from wheat, soy and dairy (minus the pizza).
-Exercise - not as much as I would have liked.  I could give the "too stressed out excuse" but it's not a good enough one.  Honestly, I wasn't mentally motivated at all for a few days.  However, I turned it around and the end of the week.  Friday was my first chance to relax all week and after kicking it for a few hours, I decided that going for a run to clear my mind would be fun.  And it was.  Then today I did a crossfit workout which was 30 clean and jerks with 65 pounds for time (5:15).  Great overall body workout using every muscle in the body.

~Coach Robyn (written 10/15/11)