Once again a couple weeks have passed, and I have been M-I-A with posting. I'm still traveling quite a bit for work, but I have managed to get in some more court time with all the high-temperature, sunny weather we're having.
Since I lasted posted, I participated in a tennis tournament and made it to the Finals in Womens 3.5 Doubles. My partner and I battled for 3 long sets, including a tie break to decide the match. We came up short, 6-8. The loss was a very tough pill to swallow, and my legs were like jelly with 4 matches in 3 days. Hearing how down I was after the loss, my coach was awesome (as he always is) and gave me major kudos for making the finals in a very competitive tournament. The experience motivated me more to continue to get in the best shape I can because I want to do more of these tournaments in addition to my goals to make it back to USTA State Championships again!
I also got a chance to network with a great bunch of ladies in my industry this week. I always learn valuable tools that I can use at work and in my personal life at these meetings. In addition to the tools from the meetings, I was inspired by some of the stories of weight loss, marathon running, and Zumba certification. I love my job, but it's pretty evident that health & fitness have become my extra-curricular passion. When I can get inspired about my personal passion while engaging in the career I do enjoy, it's a NICE BONUS!
I have been tweaking my diet some on top of doing a 21 Day Daniel Fast with my Church (which started Monday). While most of the things that are eliminated in the fast are already absent from my diet, giving up meat, including seafood is a challenge--ESPECIALLY WHILE TRAVELING as I still need to make sure I include sufficient protein in my diet! It is forcing me to think about sacrifice and self-restraint--lessons that are always good to reinforce and practice.
I also started the Max portion of the Insanity program this week. MAX and INSANITY--enough said!
Have a great weekend!
Thursday, March 22, 2012
Sunday, March 4, 2012
What's Going on and What Keeps You Going Shay Shay?
Wow, it's March! I can't believe it! 2012 is already flying fast. I say this every year, but every year does seem to go faster and faster.
So, what's been going on with Shay Shay?
Shay Shay has been one busy girl with work, work travel, and just trying to keep up with life. This past week, I let life get in the way too much and got behind on Insanity. I am four days behind, but I am excited to get back on track tomorrow. I am looking forward to seeing the results of the next 5 1/2 weeks of Insanity work.
Life has also gotten in the way of my time on the courts, but I got a chance to get on this past Thursday and participated in Bootcamp Tennis today. Oh, did it feel great! I ran the hills by the courts, backpedaled and ran the lines, and did cone speed work drills. Then we picked up our rackets and knocked the fuzz of the balls. Over 3 hours of drills and match play; I had a blast! How cool is it to workout without it feeling like a workout?
With my awesome workout on the courts, I am ready to really work to get in SUPER-DUPER tennis shape. As anyone who knows me, knows--this journey to lose fat and win is about more than just looking great. I really am committed to becoming the best all-around athlete I can.
This commitment keeps me going more than that bikini that I am determined to sport.
High tennis and swimsuit season is coming. Let's Go!
So, what's been going on with Shay Shay?
Shay Shay has been one busy girl with work, work travel, and just trying to keep up with life. This past week, I let life get in the way too much and got behind on Insanity. I am four days behind, but I am excited to get back on track tomorrow. I am looking forward to seeing the results of the next 5 1/2 weeks of Insanity work.
Life has also gotten in the way of my time on the courts, but I got a chance to get on this past Thursday and participated in Bootcamp Tennis today. Oh, did it feel great! I ran the hills by the courts, backpedaled and ran the lines, and did cone speed work drills. Then we picked up our rackets and knocked the fuzz of the balls. Over 3 hours of drills and match play; I had a blast! How cool is it to workout without it feeling like a workout?
With my awesome workout on the courts, I am ready to really work to get in SUPER-DUPER tennis shape. As anyone who knows me, knows--this journey to lose fat and win is about more than just looking great. I really am committed to becoming the best all-around athlete I can.
This commitment keeps me going more than that bikini that I am determined to sport.
High tennis and swimsuit season is coming. Let's Go!
Monday, February 20, 2012
Congratulations, You've Gotten Better
"Congratulations, You're Gotten Better!" Shaun T. spoke these words to me this morning after I completed my Day 15 Insanity Fit Test. And he was right! I did get better:
1. Switch Kicks: 59 (3 more than Day 1)
2. Power Jacks: 60 (6 more)
3. Power Knees: 114 (34 more)
4. Power Jumps: 38 (10 more)
5. Globe Jumps: 9 (3 more)
6. Suicide Jumps: 17 (3 more)
7. Push-up Jacks: 23 (7 more)
8. Low Plank Oblique: 55 (10 more)
Not too shabby Shay Shay--especially after having to complete Pure Cardio AND Cardio Abs on my Rest day because I skipped a day during the week! I'm encouraged to Keep the Momentum Going!
I know (and I have to keep believing) that as I getter better in the workouts, my physique will get better. I am already seeing positive changes in my physique just after two weeks. Now if I can just get disciplined enough to only check the scale once a week or even--gasp-only on Fit Test Days. Let's see!
1. Switch Kicks: 59 (3 more than Day 1)
2. Power Jacks: 60 (6 more)
3. Power Knees: 114 (34 more)
4. Power Jumps: 38 (10 more)
5. Globe Jumps: 9 (3 more)
6. Suicide Jumps: 17 (3 more)
7. Push-up Jacks: 23 (7 more)
8. Low Plank Oblique: 55 (10 more)
Not too shabby Shay Shay--especially after having to complete Pure Cardio AND Cardio Abs on my Rest day because I skipped a day during the week! I'm encouraged to Keep the Momentum Going!
I know (and I have to keep believing) that as I getter better in the workouts, my physique will get better. I am already seeing positive changes in my physique just after two weeks. Now if I can just get disciplined enough to only check the scale once a week or even--gasp-only on Fit Test Days. Let's see!
Sunday, February 19, 2012
Mirror, Mirror on the Wall
Today I finished Week 2 of Insanity. After my workout, I met my Godsis, her husband and their darling son (just under 2months old) for brunch at Paschal's restaurant. I had never been to Paschal's for brunch, but I know from experience that the mac n' cheese and yams are awesome and also two of my FAVORITE dishes for the soul!
All the way to Paschal's I reminded myself that no matter what is on the buffet, I MUST make good choices. To my surprise, Paschal gave me a little help. The buffet was set up at one end of the bar area. One each side of the bar there is a very large mirror. Just before I picked up my plate (which are a very great, small sized--but folks did pile them high to make up for it), I turned and looked right in the mirror.
Mirror, mirror on the wall, who has gone from wearing XL to small? I couldn't resist. Forgive me.
Anyhoo, I did look in the mirror got a reminder glimpse that I have worked really hard to get to this stage of my journey. I worked really hard just a couple hours before during my Insanity session. I refused to blow it by "getting my money's worth" at the buffet.
With this reminder, I made excellent choices without feeling deprived--focusing on loading up half my plate with the yummy collard greens and having NO DESSERT! I drank lots of water, and left feeling delighted and satisfied--not stuffed.
Perhaps all buffets should have such mirrors!
While on the subject of buffets, Sweetie told me about an article he read that discussed how ridiculous the eating can get at buffets. The writer asked readers to imagine they were ordering straight from the menu all the things/quantity of food they get off the buffet. Pretty profound. Something definitely to be remembered!
All the way to Paschal's I reminded myself that no matter what is on the buffet, I MUST make good choices. To my surprise, Paschal gave me a little help. The buffet was set up at one end of the bar area. One each side of the bar there is a very large mirror. Just before I picked up my plate (which are a very great, small sized--but folks did pile them high to make up for it), I turned and looked right in the mirror.
Mirror, mirror on the wall, who has gone from wearing XL to small? I couldn't resist. Forgive me.
Anyhoo, I did look in the mirror got a reminder glimpse that I have worked really hard to get to this stage of my journey. I worked really hard just a couple hours before during my Insanity session. I refused to blow it by "getting my money's worth" at the buffet.
With this reminder, I made excellent choices without feeling deprived--focusing on loading up half my plate with the yummy collard greens and having NO DESSERT! I drank lots of water, and left feeling delighted and satisfied--not stuffed.
Perhaps all buffets should have such mirrors!
While on the subject of buffets, Sweetie told me about an article he read that discussed how ridiculous the eating can get at buffets. The writer asked readers to imagine they were ordering straight from the menu all the things/quantity of food they get off the buffet. Pretty profound. Something definitely to be remembered!
Friday, February 17, 2012
Simple Plan for Fat Loss
I have been on this journey for almost five years now. I have accomplished quite a bit, but as anyone who knows me knows--I'm not finished yet!
This journey will never stop--even when I get to my ideal healthy body fat percentage and desired sculpting of my muscles, the journey to maintain will have to continue.
But, I'm not in maintenance mode yet. I must keep learning about nutrition for fat loss and reinforce what I already know.
Today, Sweetie sent me an article on 10 Tips for Sports Nutrition which lead me to do further research on resources listed. I came across Precision Nutrition. My friend "A" had mentioned her interest in this plan, but I never really looked into it.
Well, today was the day. As typical these days, much of the information from the article and Precision Nutrition website contained familiar concepts and tips for fat loss. But what caught my attention today was the simplicity of the formula for fat loss outlined by the Precision Nutrition founder.
To Lose Fat (and in my case WIN), here is the formula (my own emphasis added):
Calories-DOWN
Protein-UP
REPLACE some carbs with VEGGIES
REPLACE bad fats with GOOD ones
There it is--what I already knew--plain and simple. Actually, I have been following this formula, but perhaps not with (ahem) precision. I have veggies with at least 4 out 5-6 meals a day. I haven't really been eating any bad fats in the last 5 years, but I have increased my level of healthy fats.
However, I think I need to tweak the Calories Down piece. I'm looking leaner, but my weight is not what I think it should be at this stage of the journey. I'm maintaining my weight, but I still want to lose. I think my effort to increase my protein and healthy fat intake undermined the calories down piece of the formula. I need to find the right balance between these three concepts, and I actually think this will not be difficult.
All I need to do is focus on the formula and be even more strategic about planning my meals.
THIS I CAN DO! THIS I WILL DO!
This renewed focus along with my Insanity challenge should yield the results I desire.
Stay tuned!
This journey will never stop--even when I get to my ideal healthy body fat percentage and desired sculpting of my muscles, the journey to maintain will have to continue.
But, I'm not in maintenance mode yet. I must keep learning about nutrition for fat loss and reinforce what I already know.
Today, Sweetie sent me an article on 10 Tips for Sports Nutrition which lead me to do further research on resources listed. I came across Precision Nutrition. My friend "A" had mentioned her interest in this plan, but I never really looked into it.
Well, today was the day. As typical these days, much of the information from the article and Precision Nutrition website contained familiar concepts and tips for fat loss. But what caught my attention today was the simplicity of the formula for fat loss outlined by the Precision Nutrition founder.
To Lose Fat (and in my case WIN), here is the formula (my own emphasis added):
Calories-DOWN
Protein-UP
REPLACE some carbs with VEGGIES
REPLACE bad fats with GOOD ones
There it is--what I already knew--plain and simple. Actually, I have been following this formula, but perhaps not with (ahem) precision. I have veggies with at least 4 out 5-6 meals a day. I haven't really been eating any bad fats in the last 5 years, but I have increased my level of healthy fats.
However, I think I need to tweak the Calories Down piece. I'm looking leaner, but my weight is not what I think it should be at this stage of the journey. I'm maintaining my weight, but I still want to lose. I think my effort to increase my protein and healthy fat intake undermined the calories down piece of the formula. I need to find the right balance between these three concepts, and I actually think this will not be difficult.
All I need to do is focus on the formula and be even more strategic about planning my meals.
THIS I CAN DO! THIS I WILL DO!
This renewed focus along with my Insanity challenge should yield the results I desire.
Stay tuned!
Tuesday, February 14, 2012
Digging this Insanity!
I am now in Week 2 of Insanity, and I am really DIGGING this workout series!
So what is Shay Shay digging?
1. It's tough! I really needed something to push me. I have always underestimated workout DVDs and their ability to push me. Well Shaun T is THE MAN!
2. The insanity is temporary! While I am in the middle of the workout, I sometimes think, "I am crazy for doing this?!?!?!" NO, THIS WORKOUT IS CRAZY! There are points when I really do want to stop, turn off the DVD and stretch out on the floor. Then I remind myself of my goals, keep pushing, and BAM---I'm done! (NOTE: The counter on the screen helps because you can see there is an end to the insanity.) Once it's over, I feel great and all the insanity disappears. What is left is a great sense of accomplishment, and this awesome feelings lasts throughout the day!
3. It's portable! I travel quite a bit for work, and most hotel gyms are just mediocre (on top of my love/hate relationship with cardio machines). Being able to keep up the insanity while on the road is priceless!
4. The stretches! I really love that Shaun T makes me (as if he is in my living room) stretch after the "warm up". The Insanity warm-up is more like a HOT-up! It's a cardio workout all by itself. Half-way through the HOT-up, I am waiting for the stretch! I am bad about stretching, so it's good that Shaun T. incorporates good stretching during and after the workout.
5. Shaun T-isms: "Get Fit or Get Out"; "I'm not trying to hurt you; I'm trying to make you better"; when jogging to stay loose "pretend like you have a potato chip in your hand, pump your arms, keep your jaws loose." Really, a Shaun T, a potato chip--now that's funny! How about a raw almond or apple slice instead Shaun T?
I could go on, but let me get through another week first before I get ahead of myself (smiles).
Shay Shay would love to get asked by bodybuilding.com/Shaun T/Insanity to promote this product, but right now I'm just sharing my journey and how this particular program is helping me. No endorsement checks in the mail for Shay Shay (at least not yet. hint hint).
So what is Shay Shay digging?
1. It's tough! I really needed something to push me. I have always underestimated workout DVDs and their ability to push me. Well Shaun T is THE MAN!
2. The insanity is temporary! While I am in the middle of the workout, I sometimes think, "I am crazy for doing this?!?!?!" NO, THIS WORKOUT IS CRAZY! There are points when I really do want to stop, turn off the DVD and stretch out on the floor. Then I remind myself of my goals, keep pushing, and BAM---I'm done! (NOTE: The counter on the screen helps because you can see there is an end to the insanity.) Once it's over, I feel great and all the insanity disappears. What is left is a great sense of accomplishment, and this awesome feelings lasts throughout the day!
3. It's portable! I travel quite a bit for work, and most hotel gyms are just mediocre (on top of my love/hate relationship with cardio machines). Being able to keep up the insanity while on the road is priceless!
4. The stretches! I really love that Shaun T makes me (as if he is in my living room) stretch after the "warm up". The Insanity warm-up is more like a HOT-up! It's a cardio workout all by itself. Half-way through the HOT-up, I am waiting for the stretch! I am bad about stretching, so it's good that Shaun T. incorporates good stretching during and after the workout.
5. Shaun T-isms: "Get Fit or Get Out"; "I'm not trying to hurt you; I'm trying to make you better"; when jogging to stay loose "pretend like you have a potato chip in your hand, pump your arms, keep your jaws loose." Really, a Shaun T, a potato chip--now that's funny! How about a raw almond or apple slice instead Shaun T?
I could go on, but let me get through another week first before I get ahead of myself (smiles).
Shay Shay would love to get asked by bodybuilding.com/Shaun T/Insanity to promote this product, but right now I'm just sharing my journey and how this particular program is helping me. No endorsement checks in the mail for Shay Shay (at least not yet. hint hint).
Monday, February 6, 2012
Digging Deeper: My Insanity Challenge!
I have been TALKING about HARDCORE results for quite some time now! I have made significant progress and man folks THINK I should be done--but they just don't understand the goals I have set for myself.
June will mark 5 Years since I started eating clean and seriously studying what it takes to build a more fit physique. I am DETERMINED (again, I know) to reach my goal of 18-21% Body Fat and wearing that bikini by the time I celebrate 5 Years on this journey.
To do this I must do as Shaun T says: DIG DEEPER! I need to push myself even harder than I ever have before!
This morning I did the first full Insanity workout. OFF THE CHAIN! To finish and keep my form, I will have to DIG DEEPER! I am officially starting my own Insanity Challenge. I am going to make the most of the next 60 days and then keep Pressing Toward the a Full Celebration of 5 Years of Losing Fat an Winning!
Let's Go Shay Shay! Let's Go!
June will mark 5 Years since I started eating clean and seriously studying what it takes to build a more fit physique. I am DETERMINED (again, I know) to reach my goal of 18-21% Body Fat and wearing that bikini by the time I celebrate 5 Years on this journey.
To do this I must do as Shaun T says: DIG DEEPER! I need to push myself even harder than I ever have before!
This morning I did the first full Insanity workout. OFF THE CHAIN! To finish and keep my form, I will have to DIG DEEPER! I am officially starting my own Insanity Challenge. I am going to make the most of the next 60 days and then keep Pressing Toward the a Full Celebration of 5 Years of Losing Fat an Winning!
Let's Go Shay Shay! Let's Go!
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