Friday, January 31, 2014

Just for Kicks, Try This: Core/Back Superset

Mah bestie met me at the gym this morning for a quick workout.  We cranked out 3 different supersets in under an hour.  Then I went home to my husband who was sitting on the couch with a bag of frozen peas on his crotch when I walked in.  It's going to be a long weekend.  But I got him some Mojo bars and some Nutter Butters to help ease the pain (I changed the u to and e - Nutter Betters!).  All in the name of remaining a family of 6.  What a guy. 

Next time you need a tough set to add to your routine, try this one.  A super set is two exercises performed in a row without stopping.  In our case, it was elevated cable pulls and inverted hip lifts on the stability ball.  We did 4 sets of 15 without stopping.  Except to take pictures with my iphone.  Just keeping our priorities in check.
Cable Pulls
The guy in the background?  Very focused today.  No distractions whatsoever.


Stability Ball Hip Lifts (core)


*Special thanks to my friend B for letting me take pictures of her buffness.  I doubt she knew what I was planning to do with them.  Shhhhh, don't tell.  Maybe she won't notice.

Have a fabulously fit weekend my friends.

Wednesday, January 29, 2014

Product Love - Muscle Egg

One of my childhood friends came over today.  She recently started a weight lifting program and let me tell you, it's working for her.  She is feeling and looking amazing (Kell, I'm not just saying that - you look fabulous).  We got to talking about protein and how crucial it is to get the right amount on a daily basis.  As a rule of thumb, I aim for about 1 gram per pound of body weight every day (at least).  I have been supplementing with protein powder, but I haven't wanted to use it more than once a day, which led to a problem.  Getting enough protein was HARD considering I'm not a huge meat eater and didn't want to overdo it on the powdered stuff (let's face it, that stuff is pretty darn processed.).  Until I discovered this supplemental gem.



Holy Muscle Egg batman!  This stuff is amazing!  Don't be freaked out by the fact that it's a giant jug of egg whites.  Seriously, don't.  They're pasteurized and flavored and taste. like. heaven.  I like to just mix mine with a little almond milk and drink it like a shake after my workout.  I've also made pancakes, waffles, protein bars, and about a million other things with it. My kids like to pour it in a pan and scramble it up for breakfast (chocolate scrambled eggs - mmmmmm).  I know, it sounds sick and wrong, but I assure you it is not.  It is the best meatless, dairy-free supplement I've ever come across.  I order it online (it's a Utah based company so it always arrives super fast), but just today I found out that they actually do sell it in a few stores.  You can find a list of retailers at Muscleegg.com.  Their website also has a bunch of recipes.  Everything I've tried from there has been out of this world delicious.  My favorite flavors are Pumpkin Spice and Chocolate.    At 25 grams of protein per cup (0 carbs, 0 sugars), I'm saying it's a keeper.  Don't be scared.  Just try it.  I PROMISE you'll be pleasantly surprised.


Chocolate Muscle Egg Pancakes.  No syrup necessary.  Heck, you don't even need a fork!  I like to slap a little nut butter on there and top with some sliced bananas.  Or OR I spread some cottage cheese on top and sprinkle with some blueberries & chia seeds, in which case I roll it up like a burrito and scarf.  So many possibilities.

Tuesday, January 28, 2014

Owning Your Baggage

A few weeks ago I picked up a copy of one of the fitness magazines I read regularly.  I'm not one for beauty/glamour magazines, but the fitness oriented magazines have articles and information that I often times keep and refer back to regularly. And if you want some KILLER metabolic routines, go pick up the latest edition of Oxygen (and that is how I justify having magazines full of half-naked women lying around the house - tadaaah).  Anyway, back to my story.  As I was skimming the articles, there was one that really caught my attention.  Actually, I've been thinking about it ever since.  My husband (Ryan) and I have had several lengthy discussions about how this one little article applies to so many different aspects in life.  I'm not even sure I've come to a concrete conclusion with all of this, but I'm interested to know what you think.  

Long story short, I guess this popped up on Facebook not too long ago.



I'm not a facebooker, but apparently this caused quite a stir.  A big enough stir that this gal ended up on several news channels and talk shows in an effort to defend herself.  Now, there's no doubt in my mind that she knew some people would be bent out of shape about this when she decided to put it out there.  Honestly, I do have to say, it was a pretty bold thing to do in the name of "inspiring other people to get in shape."  Maybe not the best approach (although, it is facebook we're talking about here).  However, the reason that people were angry (and oh man, they were angry) really surprised me.  There was a reoccurring theme in many of the scathing comments.  People were mad because they assumed this woman was saying that if they didn't look like her, then they must be lazy.  They felt judged and ridiculed.  They felt like she was trying to set a standard that wasn't reasonable.  They told her she was a horrible mother because she probably spent more time at the gym than she did with her kids.  Some people even said that she is the reason girls have eating disorders.  They got all of that from one picture with the words what's your excuse written across the top.  

Okay.  Before I go on, let me say that this picture is neither motivating or un-motivating to me.  I mean, she looks absolutely fantastic, but it doesn't necessarily inspire me.  It also doesn't offend me in the slightest.  So I've had a hard time trying to figure out why so many people were SO pissed off.  After much discussion with Ryan, I've developed my theory.  The only reason I could think of that people would take offense to this is that it really did make them ask themselves the question, what IS your excuse for not exercising, eating healthfully?  And nobody likes that.  These days, people don't want to admit to themselves (or anyone else for that matter) that they have flaws and insecurities.  Just for fun, let's call it owning your baggage.  If you had owned the fact that you weren't doing everything you could do to keep your health in check (regardless of what your body looked like), that picture wouldn't bother you.  Maybe it would even inspire you to take action.  If you had owned the fact that you WERE doing everything you could do to take care of yourself and felt content with that part of your life, again, that picture wouldn't bother you.  So I think it's safe to say that the only people who would take issue with seeing something like this, are the ones who's baggage had not yet been owned.  I'm not saying that they didn't KNOW they should be doing more to be healthy.  I'm just suggesting that they probably didn't want anyone else to point it out.  And instead of coming to the realization that maybe they should re-think that part of their lives, they took offense to it and played the victim.  

I can't help but notice that the need to point fingers and claim how "wronged" we've been has infiltrated our society.  Our skin has become much too thin.  Instead of owning our baggage, we want other people to assume responsibility for our insecurities.  And we'll wait for however long it takes.  Am I right?  I'm not saying that I'm immune to this way of thinking.  But over the past few years (this past year specifically), I think I've finally started to catch on to the idea that I have much more control over my life and my happiness if I own my baggage instead of taking offense.  And trust me, I have baggage.  I've learned that once I own it, I have the power to change it if I so choose.  Are there things that are out of our control?  Yep, but we can choose how we react to those things.  Generally speaking however, I think that our lives are pretty much a reflection of the choices we make, and if I'm right about that (maybe I'm not, the jury is still out), wouldn't that mean that we can choose to change our lives?  I think yes.  Kind of empowering, no?

So, let's bring this whole idea back to the goal of becoming physically fit.  Actually, let's apply it to the idea of STICKING to the goal of becoming physically fit.  We have to stop letting our environment and the people who surround us dictate whether or not we succeed.  If you've owned the fact that you can be doing more to reach your fitness goals and achieve the body you want, you have the power to change the things that will allow that to happen.  Let other people come up reasons to be unhealthy.  Let other people point fingers and claim how "wronged" they've been. Make the decision to change your ways, and then change them.  You can choose to eat right.  You can choose to nail your workouts.  Are there going to be times that you're tempted to skimp?  You'd better believe it.  But that's when we grow the most.  When we take control of our actions and resist giving in to the things that will cause us to backslide, we gain the confidence we need to be able to do it again. And most people I talk to say that it only gets easier over time.  

Having said that, I know what it's like to "fall off the wagon."  You miss a workout or two and it makes you feel anxious.  You reach for an Oreo to soothe the anxiety, and the next thing you know, the bag (bag/box, whatever) is empty.  Guilt sets in and you start to believe that there's no reason to finish off the day with your normal healthy eating habits (here's where it gets ugly).  So...you hoover every shred of crap in the pantry before you wander off to bed.  In the morning you feel so awful, both physically and emotionally, that you decide to skip your workout.  And the downward spiral begins.  I get it.  I do.  I've done it a time or two myself.  But here's the thing.  At some point in the unraveling process, you need to be able to hit the re-set button.  That means owning your baggage (about 1/2 way through that bag of Oreos would be a good time to aim for).  You HAVE to acknowledge and then own the fact that you slipped up.  And then you have to make the choice to move on instead of giving up and reverting back to victim mode.  Victim mode sucks, but I think so many people choose it because it's the easiest way out.  It's the path of least resistance.  It takes guts to look in the mirror and acknowledge that you made a mistake, but that you learned from it and are tough enough to let it go and move on.  Have guts.  Own your baggage and then YOU be the one to determine your future.

So, tell me your thoughts.  Do you agree?  Disagree?  Am I way off, or can you relate to some of what I've said?  I also would love to know how you "set the re-set button" when you've slipped up, or are about to.  I go paint my finger nails.  It keeps my hands busy and forces me to leave the friggin Oreos alone so I don't smudge the paint.  That's usually enough time for me to gain some perspective and re-set.  What are your tactics?       

Monday, January 27, 2014

My Second (but not final) Attempt to Convince You to Hit the Weight Room

This is going to come as a huge surprise so prepare yourselves. I'm going to talk more about weight training.  Surprise!!!  I spent all day today thinking about the things that I left out of my last post. It was kind of like when someone says something mean, and about an hour later, you think of all the awesome comebacks you could have used. Except no mean-ness here. Just some points I forgot to mention regarding cardio vs. weights.  Maybe I'll throw in a few pictures of some boobless muscle heads too.  You know, just as a bonus.
What I'm about to say isn't just my opinion. It's science. Proven time and time again. It also isn't new information. It's just information that people don't like to hear. But not you, right? You want to know this stuff. It's the stuff that will make or break your efforts (actually, diet is the biggest part, but this is a close second). Let's break this down.


Cardio, the simple explanation:
Cardio is the most basic thing you can do when it comes to burning calories.  It's easy and convenient which is why most people begin an exercise program by daily walks on the treadmill or sessions on the eliptical.  You really just need legs and a pair of shoes to make it work.  Let's talk science: Cardio burns calories. But ONLY while you're actually exercising. Go for a 3 mile run and you'll burn roughly 300 calories. Right then. As far as calories burned throughout the rest of the day? Nada. Which is where I believe women make a huge mistake. They think that if they went for a run, they will more efficiently burn calories for the rest of the day. Nope. Sorry. The other issue with cardio sessions that last longer than about 25-30 minutes, is that your body goes from burning body fat to burning your own lean tissue, simply because it's an easier source of fuel. It's referred to as being in a catabolic state. I don't know about you, but that freaks me out. I don't want to be burning the muscle I worked so hard to build. Have you ever had someone tell you that they gained weight while they were training for a marathon? Yeah, it's probably true. When your body is in a catabolic state for a prolonged period of time day after day, it is likely to hold on to that body fat for dear life. I have personally experienced this. Frustrating beyond description. So keep this in mind; 2-3 sessions of cardio lasting 15-20 minutes is enough to keep your heart healthy. Period. Anything else is actually hindering your efforts to build a lean, muscular physique.

Weight Training, also the simple explanation:
It's not as basic and mindless as cardio.  To REALLY master the basics you need access to some weight lifting equipment (aka: a gym).  But it does SO much more for your physique than cardio can do.  Let's talk science: Studies have shown over and over again that after a weight training workout, the metabolism can be boosted for up to 36 hours. That means that if you're sitting in front of your TV, instead of burning 60 calories an hour, you'll burn 70 calories an hour. Pfft! Big deal, you say. Okay, take that 10 extra calories and multiply it by 36. Now take that number and multiply it by the number of workouts you do (or will start doing after you finish reading this, because I am making such a compelling case) every week. In my case it's 5. That's 1800 extra calories I'm burning every week, not including the calories I'm burning during my actual workouts. Weight training, along with eating the right things at the right times (I'll get into that later) puts your body in an anabolic state instead of a catabolic state. For the sake of simplicity, anabolic means "building up" (good) and catabolic means "breaking down" (bad). Okay. While it's great to be burning more calories for 36 hours after the workout, it's not going to help you long-term unless you are consistent with your workout program (which you should be, but I'll get to that in a later post). The idea is to build up a larger degree of lean muscle mass, which then basically serves as your calorie burning powerhouse in the body. Lean curves, strong body, and higher metabolism??? Um, yes please.

There's another category as far as exercise is concerned.  It's called high intensity interval training or HIIT.  It creates effects with your metabolic rate closer to that of weight lifting.  It's referred to as Metabolic Training.  It has a slew of benefits that we'll discuss soon.


So.  Are you sold yet?  Have I convinced you to hit the weight room?  I received a comment a few days ago regarding the intimidation factor of entering a weight room.  I think many of you, myself included, can relate to this:

"Fear. Fear was my motivation to work out for a LONG time. Fear of what I'd look like if I didn't do it, fear of what I would feel like if I didn't do it, and fear of never being able to break that bad habit.
I've since learned to LOVE my workouts. The buzz, oh baby, the buzz. I love it when my body shivers because I pushed my self a bit harder than last time.
But alas, here I am setting out my running shoes for the hot date I have with the treadmill tomorrow. I am stuck in a purely cardio-ed world (Yeah grammar!).
I blame that fear again. I'm afraid of looking like a fool while trying out new workouts. I'm afraid of all those bars and things that look like painters scaffolding (I know I'm just going to trip on them anyway). I'm also afraid of, get this, the people in the weight section of the gym. I don't know if all gyms are like this, but at my gym, that section is DOMINATED by men. And they are scary! Pardon my neophobia. I'll break the habit one day... hopefully."

Does this strike a chord with anyone else, or is it just me?  I know exactly how she feels.  So let's tackle this together.  About a year ago, I read an article called 10 Ways to Feel Less Intimidated in the Weight Room.  The tips I found most useful were these:

1) Have a plan and know it well.  Until about a month ago, I took my workout plan with me to the gym.  Printed out.  On paper.  Did I feel like a nerd?  Yep. But it helped me stay focused and stick to my plan instead of wandering aimlessly around the weight room.  I actually started getting teased (in a fun way) about carrying it around with me.  Hey, at least I met a few people.

2) Remember that everyone has to start somewhere.  Every single person who lifts weights, even the men, know what it feels like to look at all that equipment and feel overwhelmed.  They are not judging you.  Trust me.  Even the muscle-heads at my gym are quick to give a smile and a high-five to the rookies.  Besides, they're worried about reaching their own goals.  So don't stress about it.

3) Listen to some music that amps you up.  If my music is cranked (to a safe level of course), I can tune anything out.  Seriously.  I can get into a mode where I wouldn't even notice if a bomb went off 5 feet away from me.  So, in other words, get on itunes and download some killer songs.  I've got suggestions if you want them.  Just sayin.

4) Wear flattering but comfortable clothing.  Crazy thing.  I'm more confident and I tend to work harder when I have cute workout clothes on.  Invest in some workout clothes that make you feel amazing.  It's SO worth it.  You don't need a million outfits, but a few cute bra tops, tanks, and shorts will make a world of difference.  As trendy as it is, Lululemon is definitely my favorite.  When those prices are just too much for me to swallow, I like Old Navy (seriously, there's some cute stuff), Target, and strangely, Victoria's Secret (workout clothes are sold online).

5) Be confident.  Act like you've been weight training for years.  There's no wrong kind of resistance training as long as your form is sound (shoulders down, chest lifted, back supported, etc.).  Besides, I promise you, nobody cares.  I see people doing things that are definitely not standard lifts ALL THE TIME.  I think they rock.

While I really think it's important to have access to a proper weight room, I do understand that some people can't or really don't want to join a gym.  I get it.  In fact, I have a situation currently that only allows me to attend the gym 2-4 times a week (my 2 year old was diagnosed with T1 diabetes in December - cramped my style just a tad).  Over the past few years, my husband and I have invested in several pieces of exercise equipment that allow us to do our workouts at home when we need to.  It's not ideal, but it can be done.  It's possible to set up a decent home gym without having to sell your car.  Really though, a gym is your best option, especially during the winter months.  Swimsuit season is a comin', so get the hell in there and pick up something heavy.  If you need a starting point click here.  Get one workout under your belt and I promise, you're weight room anxiety will decrease significantly, if not disappear entirely.

Don't worry girls.  I didn't forget.  This picture is for my flat chested fitness comrades. 
You're welcome.  And I need that cute top.

Saturday, January 25, 2014

Girls, Get Your Guns

Lifting weights.  Just typing those words makes me feel anxious. Not because lifting weights makes me anxious, but because I know what so many woman are thinking when they hear (or read in this case) someone bring up the subject.  So, I want to start by asking you a question.  Have you ever noticed the women at the gym who do nothing but hit the aerobics classes?  Now, I have nothing against aerobics classes.  They have their place in the fitness world.  But have you ever noticed that the cardio addicted women never really seem to change all that much?  At the gym I go to I've seen the same people going in and out of those classes for 8 years.  Guess what?  They look exactly the same as they did 8 years ago.  And that's okay.  If your plan is simply to eat like a bird and then do mad amounts of cardio to burn off that piece of cheesecake you hoovered last night (sound familiar?), I'm cool with that.  Please. Continue.  And be sure to let me know how it pans out as you age and your metabolism slows down.  There's a good chance you'll have to up the cardio and cut the calories even MORE just to maintain.  And my guess is that even that wont work.  But good luck.  

I might be overstepping just a scoche here, but I'm willing to bet that if you're reading this blog post, you can probably relate to the cardio/calorie battle from Hell.  Okay, maybe some of you throw in a little resistance training from time to time, but answer me this; are the weights you use pink?  Purple?  Blue?  Yeah, that's what I thought.  I know.  I've been there.  I used to think that anything besides the colorful rubbery weights would turn me into ah-nold.  I still shudder at the thought.  But girls, I can absolutely positively guarantee that that wont happen.  It wont.  It can't.  It's not even possible.  And at this point, sometimes I laugh at the fact that I was ever worried about it.  Seriously, oh what I wouldn't give to just be able to gain that last few pounds of muscle I so desperately want.  

If you haven't guessed already, I'm not into the skinny look.  It's not the body I aspire to achieve.  I spent so many years cardio-ing myself to death because I thought it was the only way I could continue to fit into my clothes.  And, you know, I guess my clothes did fit.  But my body never changed.  I would gain a pound here and lose a pound there, but there was never any substantial change.  In fact, after I discovered what REAL fitness (not endless step classes, zumba classes, and 60 minute jogs on the treadmill) could do for me, I was actually mad at myself for buying into the idea that anything else could whip my body into it's best shape!  So much time and energy working off excess calories.  Gah!!!  Why?  Well, because...skinny, I guess.  

You guys, I'm here to tell you that there's a better way.  Leave looking like a 12 year old girl to the 12 year old girls.  And if you're one of the people sitting there thinking, "this doesn't apply to me because if I lift weights I only bulk up."  You're lying to yourself and you're finding yet another reason to NOT get the results you know you want.  But it's up to you.  And I know I've said it before but it's worth repeating, you have to be ready to face the numbers.  You have to be ready to re-think everything you ever thought you knew about getting and staying fit.  You have to be willing to throw the restrictions you've always placed on yourself out the window.  I can't tell you how both empowering and freeing it is to discover what you're actually capable of.  Physically AND Mentally.  It's incredible.  Here, let me show you what I mean...



            
These are average moms who discovered what happens when you get over the fear of "getting bulky" and hit the weight room.  I'm sorry, but you simply can NOT argue with those results.  Unless of course you don't like lean sexy curves and rockin' abs.  In that case, argue away.  And I would bet my life that they don't spend more than an hour or so in the gym every day.  When it comes to weights, it's all about the quality of your workouts.  You do NOT need to spend hours and hours in the gym every day to get that lean athletic look. 

Here's a good example of what I believe women fear about lifting heavy weights.  

That gal on the left there?  She took MASSIVE amounts of steroids and male hormones to get looking like that.  Not to mention that she was seriously starving and dehydrated when that picture was taken.  Trust me.  She was.  I'm not saying that she didn't work hard (body builders are probably some of the most dedicated and disciplined athletes in the world), but that whole package was absolutely by design.  Most people aren't aiming to win a professional body building competition.  The gal on right?  Beautiful, lean muscles that are the result of lifting more than 5 pounds on a regular basis.  Does that look bulky to you?  Yeah, me neither.  I could do without the "I'm about to make out with this punching bag" look though.  

So here we are.  I think I've made my point.  But aside from attempting to convince you to step away from the cardio machines and pick up something that weighs more than 5 pounds, I want to give you some general tips towards achieving the body you know you want.  And let me say it again, LET GO of the techniques you've clung to for so long thinking that they would maybe possibly work for you at some point.  They won't.  But here's what will (I stole this bullet point list from one of my favorite websites).  We'll dig much deeper into several of these points in the future.  But this will give you a good idea of what I FIRMLY believe to be the best way to achieve that fit, athletic look.

  • *You do not need to do 3 hours of cardio a day and in fact doing so can be VERY unhealthy and metabolically   damaging.
  • *You do not need to live off of tilapia and asparagus
  • *There are no aerobics classes
  • *You do not need to avoid dietary fat
  • *You do not need to opt for the “low cal”, “low fat”, “no fat” or “sugar free” versions of things.
  • *You do not need the colored weights. You do NOT need to lift light!
  • *Special K is not a breakfast
  • *Diet Coke does not count for hyrdration
  • *You do not need to live off lettuce
  • *You do not need to under eat all the time
  • * You do not need to “no carb”, “low carb” or “carb free” it
  • *You do not need expensive gadgets, heart rate monitors, fancy computer programs or the latest Dr Oz detox to get the body you want

INSTEAD, you need to
  • *Eat at levels to support your activity but not promote bodyfat
  • *Eat carbs (the RIGHT kinds)
  • *Eat fat (the RIGHT kinds)
  • *Eat lean proteins
  • *Hydrate with water
  • *Pick up a barbell. A kettlebell. A sandbag. A tire. A dumbbell. I don’t care, but PICK UP HEAVY WEIGHT
  • *Master the basics. The pushup. The pullup. The  squat. The deadlift.
  • *Don’t think of “cardio” as being confined to the elliptical. Think of plyometrics, sprint drills, hill runs, prowler pushes, sled drags, tire flips
  • *Get intense. IF you’re training heavy GO HEAVY. If you’re doing sprints pound them out!
  • *Abandon long duration cardio and try to rely mostly on plyometrics and HIIT for the “cardio” component of your training. Or use a barbell. Clean a barbell 50x. You’ll sweat trust me.
  • *Do burpees.
  • *Reduce or eliminate refined sugars completely (not fruit but doughnuts and the like)
  • *Rely on whole natural foods for your primary source of fuel (no bars, pre packaged items etc)
  • *Stick to the outer isles of the grocery store
  • *Think lean meats, veggies, fruits, nuts, seeds, etc
  • *EAT! Resist the urge to reduce calories, cut macronutrients from your diet or resort to other drastic measures.
  • *Until you master solid nutrition and proper training don’t waste your hard earned money on a bazillion different supplements or other “get fit quick” fixes
  • *Train for YOU, at YOUR level, for YOUR goals. What works for your neighbor works for them, great. You need to do what works for you.
  
It works.  Believe me.



Thursday, January 23, 2014

Kicking It Off With Some Deep Thoughts

Last week on our original Green Shakes and Giggles blog, I wrote a post about habits and how they powerful they are.  I also asked all you fine folks a few questions about your fitness routines.  I loved the comments you left.  They were SO insightful and thought provoking.  Here, see for yourself...

comment #1  "Oh boy, do I ever need some motivation! I'm due with baby #3 in July, and I'm already waning on the desire to exercise. If you ever want to write a post about pregnancy exercises you've done, I would so so so love to hear some good ideas!
Right now, I do workout videos at home. PIlates, Jillian Micheals, P90X, etc. But to be honest, I can go a couple of months without exercising if I get thrown off somehow. Just like you said, you can easily slip back into your tried-and-true habits. I'm not even sure why I exercise, except I do feel more confident and I have more energy and joy when I've taken care of myself. And also because my buns and thighs show it very quickly if I don't exercise! (this could be due to my love for ice cream... )

I would really love to keep hearing more about what you're doing, how you're eating, the nitty gritty. I enjoy reading what works for everyone and then kind of coming up with a plan for my family. It's so much more motivating to hear other people's real-life stories and not just a diet book written by a celebrity. :)

Thank you for the reminder to keep my habits in line with my true goals. You always give great advice."

comment #2  "So, like I told you, my fitness routine has changed within the last 2 weeks. I have cut back on the Crossfit WODS (Workout of the Day) and have begun powerlifting. I lift 4 days a week (squats, deadlift, bench). I usually do a WOD on two of those days also. On the days I'm not lifting I supposed to do some sort of light cardio. I have 1 complete rest day. I am loving this new routine. I do have a lifting partner, so that helps me get there everyday. I like having her there to motivate me and help with form and stuff. Why do I work out? Just to stay active. I know it's good for me. etc. I'm not a competitor. Im not looking to be a body builder. I just want to be active. And hopefully look better while doing it. Not seeing change is discouraging. Thats one of the reasons I'm switching things up. Getting up and working out is not my problem though. It's the damn food and my lack of willpower. I like cookies!"

comment #3  ?I never have really thought of habits in the way you described. I read your post a few days ago and it has been tumbling around in my head ever since. I like that concept of each of us having good and bad habits. 

For me, my routine depends on what I have going on in my life; ie. a job, a baby, a move, dealing with a bout of depression (it's happened this past year) ect, So that usually means I back off and take care of those things. But life is oh so much better when i am getting my fitness time in and it is something I always look forward to. Sometimes I am big into running, other times I'm all about HITT training. {I guess I am a cardio junkie after all.} I never have thought about specifically changing my body composition though. I could give you a million reasons why I workout, but ultimately I do it for me. Because when I do, I am a better person in all areas of my life. Continue posting about all your new information. I find it really interesting."
comment #4  "You, via this post, have been occupying my brain the past few days. You should just be my trainer. I think if I could have the body I want without exercising, I probably wouldn't do it faithfully. I don't love to exercise, but I love the way I look and feel if I am consistent about it. And while I wish I was beyond saying that how I look impacts how I feel about myself, it's just not true. I feel great when I look in the mirror and have muscles in the right places and am flat in others. I feel great when my pants fit just like they should and celebrate a little when they are too big. Keep 'em coming- I like the inspiration."
I honestly can't thank you enough for shedding some light on this topic for me.  Really.  I think it's so easy to convince ourselves (and everyone around us) that in regards to exercise and eating right, it's all about our health and longevity.  And while those are DEFINITELY some of the more important aspects of healthy living, I think there's so much more to it.  I love that all 4 of the gals who commented had no problem admitting that they really do care about how they look, how their clothes fit, and how they feel about themselves.  As women, I think we're in a pretty freaking tight spot here.  We know that what's on the inside is what matters most.  We know that our self worth isn't necessarily connected to what we see in the mirror every day.  Be a good person, do good deeds, blah blah blah.  Seriously, I think I can safely assume we all get it.  However, as women, I also think we have an innate desire to feel attractive (I think I just heard a collective gasp).  We know it's not the most important thing in the world but man, it feels good to feel good in your own skin.  The confidence that comes from feeling like you look great is immeasurable (especially if it translates into naked confidence - am I right???)  Having good self-esteem affects just about everything in your life.  But that's the thing.  The line between understanding your self-worth and having good self-esteem has been so blurred, it's hard to tell the difference between those two VERY different concepts.  If we care so much about our appearance that we neglect opportunities to serve and nurture those around us, we call ourselves vain.  If we care about our intellect and assistance to others to the point the we neglect our appearance and our health, we consider ourselves unattractive and physically inferior.  And really, those last two sentences are a MAJOR over-simplification.  No wonder we constantly second guess ourselves!     
You guys, I want this blog to be about becoming our best selves. There are SO many things that can be tied into this subject, and we'll touch on lots of them.  But today, right now, I'm adding my voice to the awesome girls who commented last week.  A big part of why I workout every day, eat properly, and focus on my physical goals is because I want my body to look it's best.  I feel better and more confident in my life when I like what I see in the mirror.  I'm a better mom, a better friend, a better daughter, and a WAY better wife when I feel good about myself.  I've had this weird phrase bouncing around in my head all day long today that pertains to having good self-esteem.  "If it's there, it's the least important thing.  If it's not there, it's the most important thing."
If only we actually believed this  
Being physically fit might not be important to everyone, and that's okay.  It really is.  The things that boost someones self-esteem can be VERY different from one person to the next, and quite frankly, I think that's awesome!  I love discovering what makes people tick.  But if I had to guess, I'd say that most women care, at least to some degree, about their physical appearance.  It contributes either positively or negatively to their self-esteem.  And if for some reason you are one of those people who is completely unaffected by the ever-lurking muffin top, rock on my friend.  And, I hate you (not really...kind of).   

*Sorry about the blah-ness of this blog format.  It's evolving.  Slowly.  But only in my head so far.