snail’s pace

I’m eating clean. But it seems my metabolism has slowed to a snail’s pace since my last transformation. In the past it would take me a week to see the fat melt away. Now…not so much.
I will start weighing my food to make sure I am not a victim of portion creep. That can happen, especially when you are guesstimating your portions of fat and protein.
I am also writing down all my meals that should make a difference.
This is my first week of physical activity. Energy seems to be down but I will continue to soldier thru.
I know I can do it and I will do it!

Week Two Begins

I love Mondays. Starting fresh and using what worked from the week before always kickstarts a great day.
The rain has passed and the sun is out on a beautiful day in northern Minnesota, the kind of day that makes you want to do something, anything but what needs to be done. Can’t fall into that trap. Every day counts, every decision affects the next.
Mindset is critical in reaching my goals. Today I begin my workouts and my cardio. Pretty exciting stuff.

Slow but sure wins the race

Today the scale read 147. Slow but sure wins the race. My goal is to maintain muscle and cut the fat. THIS is not a sprint. It really is a marathon. Tomorrow I get back to the gym for weight lifting and cardio. That will help speed the process. This past week’s nutrition has been textbook clean. Lean proteins, healthy fats and complex carbs. Throw in some veggies and fruit and it will be just a matter of time.

Doing my Friday Happy Dance!

It was a beautiful morning in the Northland. Before work I had the chance to spend some time in my backyard, after two cuts the grass is starting to shape up. That’s where this photo was snapped.

My first week of clean, nutritious eating is on track for complete success.  The big test came this afternoon when I went with my co-workers for a test run/soft opening for Grizzly’s, the latest restaurant to open in Canal Park in Duluth.

The service was wonderful with attentive staff. The atmosphere lovely…and from all accounts the food delicious. I picked a salad with raspberry dressing.  My co-workers ordered up big man size sandwiches with salads.  They all were members of the empty plate club.
Adam Clark took photos, I hope to post them tonight.

The trick to eating out while “eating clean” is all in the planning.  I knew that I could get a salad with dressing on the side today so I adjusted my other meals to make sure I had enough protein, complex carbs and fats to balance out the day’s menu plan.

Often times restaurants are willing to work with you to ensure you get what you need.  Don’t be afraid to ask the wait staff, there are there to make sure you are a happy customer! 

missing passwords can be messy

http://michellestransformation.blogspot.com/
 http://redbikinilady.wordpress.com/about/

My old blogs. I can’t  remember the pass word so I began a new one.

The Vikings are coming!

Here are some of the most amazing “Iron Vikings” the Northland has to offer.  The thing is…you have one year to get ready to join us!  See you on stage.

Me in 2003, 50 pounds heavier!

For my first week I am focusing on my nutrition which for me is 80 percent of my transformation.  Next week I am back at the gym.  Baby steps will get me to where I am going on this journey.  This weekend I will take my before photos and share them with you. THAT is always a big step as it tells me where I have been. Yikes, there is nothing like photos to shock a person into action.  This was my very first before picture when I began my journey in 2003.  Then I began writing down a list of goals and did what needed to be done.  My transformation was difficult, but begin fat and unhealthy was more difficult.  If you think you can’t do it….hit the reject button and put in a new tape. Yes you can…Yes you will.
It is your life, take control.

Scale weight

147.8 That’s how much I weigh today.  That is 15 pounds heavier that what I weighed at my last figure competition two years ago.  I am not upset.  Scale weight is just a number, a reference point.  Without it you cannot figure out your body fat percentage. That is the real number that counts.  It tells me how much muscle I have and how much fat I am carrying on my body.
Tomorrow I am cornering my husband so he can use the calipers and determine that important percentage. Below you will find a post I made two years ago. Thought I would recycle it. When I wrote it I wore a size 6 pair of jeans. Today I am into a size 8. So, this is another reference point for me to work on and improve.  Have a healthy and happy day!

F is for Fat Pants

Let’s talk about those fat pants. You know what I’m talking about.  The ones that are always called to duty when we decide to leave our post?

One of the best things I did when I started to  lose weight and keep it off for good is to throw mine out.  It’s amazing how those darn pants can act like a safety net when we are trying to transform.  We may miss a workout or two or three…we may treat ourselves to a cookie or two and soon the weight begins to return. Sound familiar?

Hey when we know those old fat pants are in the closet or in a drawer they become a dangerous security blanket that can and do  sabotage our progress.   We are basically telling ourselves it’s ok to gain a little weight because I have my fat pants to fall back on until I can get my act together…again.  The problem is…you may have an even bigger size pair of fat pants in the house just in case. And so it goes.

As we begin to lose weight eliminating our fat clothes brings freedom from the dieting merry-go-round past.

When I first began lose my weight I went to the mall and tried on clothing every week or two. It was an empowering thing for me to move into smaller sizes and look better as the weeks and months went by.  Trying on new things  became one of my favorite treats during my physical transformation.  I didn’t buy a lot…because I knew that my body was transforming. This ritual was positive feedback that my time at the gym and eating balanced, nutrition meals was paying off with a healthier and fit body.

I also remember the day when my husband peering into my closet said…”THROW out those  fat clothes.”  After I really heard what he was saying to me I never had the need to hide a pair of six 16 fat pants in the back of my closet just in case. What a relief it was.

Today all my pants are “fit” pants.

Ready,set…go!

Take action today!

The day we decide to make positive lifestyle changes is a pretty exciting day for many of us.

Gosh when you think about it…there really is a lot to be excited about!!!
We have pinpointed the reason we need to make change, we have made a cmmitment to make that change….and we have a “no fail” program at our fingertips. (Body for Life, Weight Watchers, Jenny Craig any program that combines nutrition and physical activity will do!)

–Many of us will take action on plan within 24 hours of making our decision to transform.
–Some might wait days, weeks, months or years.
–A few may never find the courage to act.

The thing I have learned these past several years is this; the depth of our pain and despair over our current condition directly corresponds with the length of time between our decision to make lifestyle changes and our action to make them a meaningful part of our day to day lives.

When I finally took action—it was a relief. And the rewards of working out and eating clean came within minutes.
As long as I am moving forward—those rewards continue to come into my life. Yes it is a commitment….yes its a commitment for life.

Have a wonderful day!
Michelle

My big goal.

May 14th, 2012

May 11, 2013. That is the date of the Duluth, Minnesota Body Building and Figure Comp. Show…the first of its kind in the Northland.  Now I have to find a countdown clock. In the meantime I need to focus on my goal; to be the healthiest and strongest I can be at 60. (this picture is from my last show at 58 years old.)
The biggest challenges I face are my nutrition and my physical activity.  On the nutrition side of the equation I often fail to eat enough good, clean protein.  It’s an issue many women face.  Today I will take several meals to work.  Protein will include turkey meatballs, eggs, protein drink, cottage cheese and a protein bar. My carbs will include whole wheat bun, yogurt, and veggies.
When I do not eat enough food to power my day, I fall victim to the foods that simply add fat and sluggishness to my body.  Keeping a balance is essential.
Water is also essential. 8-10 glasses a day.
While I always find the time to pack my meals, finding time to exercise can be difficult.  I commute two hours a day, and work 8-9 hours. Sleep takes up to 8-9 hours. That leaves me six hours. Surely I can watch one less hour of tv and get active!
Cardio is the devil. I hate it but it is something my heart needs.
Weight lifting is fun and I love it!