Missed a couple of days there...a complete blur

Hey Everyone,

Sorry about missing a couple of days. I actually had blogged something but forgot to post it and then it just seemed silly to blog something from the day before.

Hope everyone had a fantastic week! I was extremely busy and have been staying on track, very well I must say. No booze, no sugar, only 1 coffee (I'm allowed). It's easier then I thought but it's the repetition of doing something that makes it easy. Just keep a little mantra going in your head, so that when your significant other or people around you are ordering beers, pizza and wings; you stay strong! Try something like, "I have done so good for this long, it would be a shame to blow it on something that would only provide a springboard for worse things."

Talking weights...

When to lunge and when not to lunge? This presents an interesting question. To answer, it depends. It depends on possible injuries your recovering from, ACL (anterior cruciate ligament) or PCL (posterior cruciate ligament). These two ligaments form an X inside your knee and there job is to keep the lower leg bone in position with the upper leg bone.

A study published in Medicine & Science in Sports & Exercise reported that the lunge placed little stress on the ACL but highly stressed the PCL. So to answer the question, go lunge crazy on leg day if your recovering from an ACL injury but stay away if it's a PCL injury or at least until the doctor gives you the okay.

Feeling great!

Had a great day, I hope you did as well!

Taught 2 Spin classes today, so I definitely got enough cardio in today. My dear friend Tylor joined and for his first time, he did pretty darn good! Good on ya! Workouts and meal plan are going along pretty good. Still slightly missing coffee...ahhhh glorious coffee. I think I'm sitting in and around 21% body fat, so I've come down which is awesome. I've got an early morning, so we'll chat more tomorrow.

Cheers!

Monday...ahhh, Monday

I hope everyone had a fantastic weekend!

Mine was pretty quiet. Had dinner with a good friend (cheat night)! Got an amazing 5oz fillet Mignon with beets, asparagus and broccoli all freshly prepared (without salt or butter). Most people would not consider that a "cheat" but on this meal plan, it is! Went to the Pickering Flea Market; pretty good.

I woke up this morning feeling a little discouraged; can't lie. I had a feeling that my weight had not dropped anymore, which is didn't. My measurements went down, so that's awesome! This week Scott's got me upping my cardio. Yes people, even personal trainers have to kick their own asses! So on top of everything else I teach, I will be adding 40 minutes (daily) of high cardio (140-150bpm). What will you be doing?! :)

I'm looking forward to seeing great results at the end of this week!

Have a fantastic day!

Coming back to the present for a moment...

Good Morning Everyone,
Lets talk a little about the meal plan I am currently on and ones that I put my clients on. I want all my current clients and future clients to know that without determination and perseverance, it is extremely challenging to adhere to a meal plan. Life happens, right? Well, yes but that's where it is so important to be mentally strong and prepared. Having a thought out meal plan, that you could prepare with your eyes closed while knowing that your eating healthy will help you in the long run. Trust me, there are times when I'm out with friends or family and everyone is eating and drinking whatever they want, in copious amounts...it's hard. That's where the mentally strong comes into play. You have to weigh the pros and cons (maybe in your head) and realize that you are striving to be healthy! NOT EVERYONE SHARES THE SAME GOAL, REMEMBER YOURS! It will be a constant battle but when you are older and you don't have diabetes or heart problems or joint problems or high blood pressure or a ton of other problems that occur with obesity, then you will be happy that you don't share the same goal as them.

A little history...in the beginning.

To start this journey, we need to go way back. I started working out when I was around 16 years old. I had always been heavier set, especially in the hips and thighs and was always insecure about my weight and appearance. I didn't take it to serious because I was young and stupid and wanted to eat McDonalds. I also had the nasty habit of smoking, occasionally. I never did cardio, well because I didn't want to. I kept this up for many years until something monumental happened in my life.
I had finished high school at 19, mostly to stay with my high school sweetheart. I got ready to go off to college, in Kingston to take Law and Security (chasing my cop dream). The September long weekend would be a weekend I would never forget. I went to a field party in Newmarket and was attacked by some very bad people. I had been stabbed in the back, literally with a knife. It went through my right rear deltoid (shoulder) and came out through my armpit. The most hurtful part of the situation was that my recently ex-boyfriend of 3 years watched it all happen, without helping me and proceeded to go to an after party with these same people. He never contacted the police or helped me even during the trial. This would be one defining moment in my life...

Start of my Show Journey

Good Morning Everyone,
I am quickly posting a pic at my start weight before I achieve dropping weight, to get to show size. I am not actually going to do a show, I just wanted to set a goal for myself this year. I had to take some time off at Christmas from training and well, you know what all the Christmas eating will do to ya! At the height of 160cm, I got up to the plump size of 134lbs or 60.7kgs, BMI-Body Mass Index (I'm only using this as a reference point for people) of 23.7. My measurements were as follows:
Chest 94.0cm
Waist 74.5cm
Forearms 25.5cm
Up.Arms 32.0cm

Neck 31.7cm

Hips 96.0cm

Thigh 24.0cm

Calf 36.4cm

With the help of a friend of mine Scott Housley, who is also a trainer and deals specifically with people trying out for shows I started my journey. I have already lost 10lbs and am down to 124lbs or 56.2kgs. This puts my BMI (Body Mass Index) is 22.0. My pic (don't mind the hair, I just woke up) that I am posting is at the weight of 128lbs or 58.0kg. I'll do measurements again at the end of the month.

Believe...Achieve!: Start of my blog.

Believe...Achieve!: Start of my blog.: "Hey everyone, This is another way for me to reach out to you! I take so much pride in what I do and in what you do. Let me start off by sa..."

Start of my blog.

Hey everyone,
This is another way for me to reach out to you! I take so much pride in what I do and in what you do.
Let me start off by saying that I am here for you and will help you in every way possible.
Let's start the journey today!
Your friend in health and fitness,
Shannon