Thursday, June 30, 2011

Oh, It Felt So Good; so Keep the Momentum Going!

With all my traveling and rain on days when I'm not, I had not been on the court in about a month! To say that I missed it is definitely an understatement. I didn't realize how much until last night's practice.

I dashed off the plane; picked up a salad with grilled chicken at Cafe del Sol, picked up my car, and headed to McGhee!

Reesey Cup met me there. After my salad, we ran some laps around the courts, did some jumping jackes, high knees and then got started with our serves. As I ran around the court, I kept thinking "Wow, it feels so awesome to be outside and NOT in a conference room or on a plane!" I ran around the court with a runner's pace and with such ease. I literally felt lighter!

Perhaps it is because I AM lighter!

Not only are the pounds coming off--almost 60 lbs lost now since 2007, but I am really leaning out. I can see the muscles building. I have hit 50 lbs before, but almost 60-WOW!

I explained to my trainer G this morning that this has been the point in my journey where I start to get too comfortable. I lose focus and sight of my true fitness goals. Then BAM, I'm trying to back peddle and lose the 10-15 lbs I've gained so that I can peddle forward to my true goal AGAIN!

As hard as my workout was today (3 hours on the courts-WHEW!), I declared that I am breaking the cycle! No more of the back peddling!

I am really going to Keep the Momentum Going! I have a new mindset this time. I am much more strategic about my eating and my workouts.

There is room for improvement--ALWAYS ROOM FOR IMPROVEMENT. I WILL keep pressing toward the mark.

I WILL get in that bikini one day and soon! I WILL get to 18-20% body fat.

With the holiday coming up, I needed this little personal pep rally!

I am Shay Shay, and I am going to Keep the Momentum Going!

Thursday, June 23, 2011

My Friend Sandra Holliday; Gone Too Soon

It is with a heavy spirit that I write about my friend and neighbor Sandra Holliday who is now at eternal rest after losing a battle with cancer last Thursday.

I will miss Sandra dearly. With my family living in Virginia, Sandra and other dear neighbors have become my family. We look out for each other. We have had some great times together fellowshipping in each other's homes and working together in our neighborhood homeowners' association.

Having no children of her own, Sandra called me her daughter. She always encouraged me as I try to advance personally and professionally. Sandra was a great cheerleader of mine. It has been hard for me to accept that I will no longer see Sandra and her beloved canine companion Buddy walking in the mornings. I will no longer get to chat with her and laugh about all the "drama" that we some times experience as we try to make our neighborhood the best place to live for us and our families. Oh, and I can never forget the whirlwind airport adventure she and I had last Thanksgiving.

I will, however, always remember to strive to live the best life I can and make the most positive impact to my family, friends, neighbors, and my community. I use to always tell Sandra how I admired how active she was in retirement. She enjoyed the company of good people-she knew how to have a good time. She traveled. She served her community. She was and forever will be a role model for me.

I am truly grateful for the 6 years I had to get to know Sandra. She taught me more than I know she probably ever knew.

While I feel like Sandra at almost 65 left this earth way to soon, her contributions will forever have a lasting impact--especially on me.

Rest well Sandra. You have earned your eternal reward.

Saturday, June 18, 2011

I'm Proving I Can Keep Up the Heat!

The last time I posted, I said I was Turning Up the Heat, and I AM! I'm really excited and proud of myself for sticking with my eating and workout plan! I even prevailed over Mom's pound cake, blueberry waffles, blueberry muffins, brownies, banana pudding, and fried potatoes (yeah, that's how the Pierce household rolls!) while I was home for Surry County High School's Commencement (I was the speaker, btw). See It really wasn't all that hard to resist. I took a pinch of cake and a spoon of banana pudding and was done. It was all I needed to experience a little taste of home. One key for keeping on plan was my mother graciously stocking the fridge with egg whites, spinach, asparagus, tomatoes and Grandma's homegrown squash, zucchini, romaine, and cucumber. Mom also had plenty of fish for me as well. I also came prepared with my almonds, prunes, and Atkins bars.

So many of my family and friends complimented me on my physique, but they often used the term "skinny". As I mentioned previously, my goal is not to be skinny. I WANT MUSCLE! I was really encouraged by one family member who said, "wow, your body is so athletic!" Bam! This is what I want. I want to look like a well-trained athlete. Now, I am not where I want to be yet, but I am on my way. I can SEE IT!

So, I will keep at it. I will continue to up the ante and push myself more and more. I know I will reach my goal!

Friday, June 3, 2011

It's June-Time to Turn Up the Heat!

Ah, where the heck did January through May go?! With my super busy schedule these days, the time is just flying!

Despite all the ripping and running I've been doing, I have been focused on shedding fat, and shedding fat I am!

Since March 1st, I have lost almost 20lbs! Now, let's be clear--some of this was some back-track loss from a few months of a less than consistent and focused clean eating and workout lifestyle. BUT, here is a key difference-my body fat composition has really changed! Although I weigh only about 5 lbs less than I did a year ago, I am visibly leaner--all over--than I was a year ago! This excites me and is motivating me to TURN UP THE HEAT!

I am not nearly close to my body composition goal. I refuse to be skinny fat. I WANT MUSCLE!

Let me reflect on what I did to get to where I am and what got me to this point, and then I'm going to think hard and discuss with my trainer regarding how I need to Turn Up the Heat and take this body to the next level.

What I have been doing:

1. Keeping it real with myself! I knew I had not being doing what I needed to do to make sure I am in the best shape I can be. I just admitted it and re-focused.

2. Research! Thanks to Sweetie, I picked up a few articles and a book that really opened my eyes as to why my diet, while generally clean, still not yield the fat loss I desired.

3. I implemented what I learn into my clean eating lifestyle. I cut down on the carbs, limited my sugar intake, and focused on the quality and timing of my protein intake more. I have been really diligent about "indulgences" and have learned that I can say no or just take a bite and be okay. I am a very social person, but I realized that I can socialize and still make really good choices for my meals while I am out. I know I knew this, but I just wasn't truly mentally ready to get beyond what I know are my fitness sabotage triggers (these are self triggers--no one to blame but ME!).

4. I made sure I worked out consistently, even while on the road. I'm an early riser no matter what. I really have no excuse not to get up and workout. By the time my busy schedule for work starts, the exercise is done!

5. I am keeping a food and workout log.

6. Significantly, I am focusing less on the scale and more on m body fat composition.

So, here's what I need to do to take it to the next level:

1. Increase the intensity of my exercise when I am on my own.

2. PUMP MORE IRON and do more BODY WEIGHT STRENGTH TRAINING! This is where my trainer will come in; I know I need help in this area. I know I need to TURN UP THE HEAT here if I am going to continue to lean out and build more muscle.

3. Stay consistent; not get content with the scale or the size of clothes I can wear--FOCUS ON THE FAT LOSS!

I will continue to strive for the best body I can achieve. If I do this, I know I can win. I just have to TURN UP THE HEAT and watch the FAT BURN!