Pre-wedding Challenge!!! It's on!

Objective: 8-10 lbs
 
Deadline: Sept. 10th (5 wks)

 
The 'NO' RulZ to Follow:
 
#1 NO restaurant foods Monday-Friday (only exception is for an event and it better be an important one!)
#2 NO sugar EVER (exception is the good sugars from fruits and 1 tasting I will to do for my wedding pastries)
#3 NO creamy sauces.
#4 NO white flour - if it's not whole wheat, is CANNOT enter this body.
#5 NO carbs after 6pm.
#6 NO sweetners from Monday-Friday (This is a biggy for me, you have no idea!!!!...those that know me, know that I love to drink orange/black tea and with it a tsp of Splenda)...I'll allow myself to have some on the weekend.
 
That's alot of NO's...But it is what it is...it's one thing to maintain but before you hit the maintanance stage there's the extra stuff you have to do before to get to where you want to be.
 
I promise myself to train (any training) at least 4 times a week. Yes 4...but efficiently...each session is no longer than 1 hour.
I promise to eat plenty of veggies and fruits.
I promise to eat a controlled portion of complex carbs (breads, rice, pastas, etc...) during the day.
I promise to fit so nicely in my wedding dress that I'll be able to dance the night away.
I promise to fit in my favorite pair of jeans.
And I promise to straighten my hair at least once a week. (lol...I thought I'd add that in cause I'd really like to do it but never squeeze the time in...I will squeeze...lol)
 
Why this challenge? I did great in the last challenge, as I posted last, and lost a lot of inches and % body fat...now to take it up one more notch. After that last post, I maintained my weight. Ate like most people and watched out less...so the result...well, nothing...I stayed the same weight and actually feel a little bloated. Maintaining isn't really the biggest issue for me....it's staying on the ball to keep the number on the scale decreasing. Hence the above mentioned 'rulZ'...

It's on!

Rowaida

Who's back....again

Hello,

Hope you are all doing well!

I am back again, I know I have done that before and I hope not to leave you again.
I decided to come back since I know that my inside beauty needs to shine, I love my face but the rest is not following so bare with me and I will succeed, I hope!!!

Last night I prepared my lunch, 6 small meals for today, so far so good!

Also I started training this morning, I woke up at 6h25am, was outside at 6h35am and then off to a speed walking on the Canal Lachine, what a beautiful way to start a day! I am now wide awake at work and eating every 2 hours.

Have a wonderful day!

Love,

Agnieszka

Past 5 Weeks = 11% down, 2" off waist, 2" off hips, 2" off bust and almost 8 lbs down.

Woot! Woot! You heard me!!! The past 5 weeks = 11% down in body fat, 2" off my waist, 2" off my hips, 2" off my bust and almost 8 lbs down.

I am thrilled!!! To say the least. Been training 4-5 times every week...more like 5 times...and eating VERY clean. Quite a restrictive eating plan but it did my body good and I truly believe it jump started my metabolism..it's on fire now!!! 

Next objective is to go down another 10 lbs...the final 10 lbs and I'll be exactly where I need to be...where I want to be...deadline...Sept.1st...exactly 1 month before my wedding!

What am I doing for training? Well, I'm working the resistance training 3 times a week and cardio type training (step class, bootcamp, etc...) another 2 times a week. No more than 1 hour each training session...efficient and productive!


Woot Woot....and the challenge continues...

PS...I'll take a pic soon to post here!!!

Rowaida

Where have you been young lady.........

Helllllllllllllllllllllllloooooo!!!! 


Yes, I've been distracted and away from the blog!!!! But let's carry on. Where were we last??? oh yes, my dress...well...it arrived and it's sitting in my folks' closet waiting to be tried on....waiting because it's a big motivation for me. Waiting because I still have to go down a bit to fit in it well...snug is an understatement. I NEED to lose 3" from my booty!!!!!!!!!!!!!!!!!!!!!!!!!!! Yes 3! 


Am I crazy, perhaps...but will I make it!  have no doubt. So, I did, admittedly, stray from carb cycling...ate well but not structured again...something has to give. I can help others, but helping myself is such a challenge...so I turned to a fellow trainer for guidance. Confused, she did ask why I would need the help? and I simply said motivation. I know what to do, yes, but I guess i'm too used to structure and a push that that's what I'm in need of now. 


ANYWAYS, so I'm on a pretty tight plan. Competition style...for another 4 wks...then we'll see. In the last week I had lost about 4 lbs after a few wks of stand still...so some of that might be excess water. Either way, my intention is to go down 10 lbs in 5 weeks...and then focus for more....essentially, I'll still have another 10 I'd like to lose. But let's start with this. 

The wedding is just over 3 months away and yes I want to look great in my dress but even more, I want to get back into my fav pair of jeans and feel good in my skin again.I feel great...don't get me wrong but it's a different feeling. Not sure if you get what I mean? 

Motivation...I think that's got to be one of the bigget challenges for people everywhere regardless what their goals are...what keeps you motivated?

Rowaida

Happy Mother's Day to all the Mamma's of the world!

It's May 8th, 2011... Mother's Day! What are you doing to celebrate your mamma? This morning, my family went for breakfast and later today, we're meeting up again at home.

Well, if this isn't the biggest motivator yet, I don't know what is...I've been carb-cylcing, as I previously wrote about...I like it. I've been careful all week, and weekend less with one event after another...but still maintaining a steady small loss (lb)...now, I've been easy on the 'diet' on weekends, but I've decided that apart from those meals we do have at events, the remainder of the weekend will be as disciplined as it is in-week. 1) I want to see a difference faster. I know I could get a good 2 lbs a week if I 'clean up' my weekend eating and 2) A BOUGHT MY WEDDING DRESS...catch is, although I'm totally safe in my bust and waist area (where I may have to take it in a bit), at this moment, it will be a tight squeeze for my booty...yes booty. I won't show the pic of the dress I bought, but it is a mermaid silhouette and that means there is no hiding under the pouff of a ballgown/princess style dress. 

I love it and I want to be able to easily slip into this dress and dance the night away.

There's nothing uglier than a dress that's too tight and keeps riding up with every move. That will not be me, I can tell you that. Let's properly accentuate the assets and looking as beautiful for my hubbby-to-be as possible :)

Have a great week! 

Rowaida

Status Update

After Easter weekend, I weighed in on Monday morning and was down half a pound. I expected to finish flat to the week before...watching the eating and planning all my meals and snacks to the T, then the Easter feasts...feasts with an 's' at the end. I guess the hard work of the week prior paid off. Same goes for last week...not as precise on the planning but still careful. This weekend I had 2 events to celebrate....my dad's birthday dinner, which we had today. Earlier this weekend, my boyfriend and I were celebrating our 1 year anniversary by going up north.The 1 year celebration turned into a beautiful proposal. My amazing boyfriend proposed :) 

Jason moments before he popped the question :)

The bridge where I said 'Yes'.

Us! xxoxx

 Monday...back to business. My snacks and meals are already packed for tomorrow. Didn't have my meat defrosted today, so tomorrow I will cook a bunch of meat for the week so it's easy to prep my meals.

Have a great week!

Rowaida 

Easter Weekend...uh oh..........

Easter weekend...that normally means lots of food, more food, and just in case there isn't enough, even more food. Not so bad this year, but it is more than the everyday. I decided that I would enjoy the weekend...and the food. Without any exaggeration, of course. Needless to say, because of this 'moment of enjoyment', I am realistic...Although I don't expect to gain a single pound, I don't expect to have lost any this week, either...I will weigh-in on Monday to check, of course.

Monday, the carb-cycling continues. Let's see the result next week.

Rowaida

18 days until Jamaica

How excited am I? Very...very excited! Departure for Jamaica in 18 days with my best friend.
Now that I am on my 3rd week of cookie diet, I feel great, I weight now 211 lbs and I want to keep on going down until Jamaica. I would love to be at 199lbs, but we will have to see.

Are you moving your body? Start walking at lunch time or at night. Thursday I am starting a walking team at work and so far we are a big group.

I WILL start training soon, I am so lazy it's incredible but I do spent All of my energy at work, as my team, I the battery bunny non stop.
Two days of work to go and then it's Easter week-end!

Have a great night!
Agnieszka

Down down down down....

It's working. As you've read in my previous 2 posts, I'm carb-cycling...for those who don't know what that is, check out 2 posts ago from me..I wrote last weekend of the 9th/10th...Tons of planning, portion sizing and prepping but it's paying off and fast. 1st, I'll be quite honest. It was my week, so just with that I retain a few pounds...but check this...on Monday I weighed-in @ 149 lbs...Today...pls see image below...lol

TADAAAAA!!!!! Yup...I couldn't believe my eyes...but you know what!!!???!!! I feel fantastic. The fact I'm feeling so good and now knowing the results are there and coming still, keeps me super motivated...I see the light!!!!!!!!!!!!!! Finally! I'll keep you in the loop later this week on how things are progressing. I don't expect the same drop as last week, but I would sooooooooooooo love to break into the 130's again....woot woot!!!

Rowaida

I am still alive and doing fantastic!

Hello followers,
I hope you are all doing well! Of course I took a vacation off training since the New Years but with the position I have now and school, I have no energy for anything else. Why am I in a fantastic mood? Well it's ok to take a break, as long as you get back out there and keep on going. I am leaving on vacation in 3 weeks to Jamaica with my fantastic best friend Dannie and we just can't wait to enjoy the beauties of the Caribbeans. I started Zumba last week, once a week and it feels good to move, my body is ready to restart. Since I wanted to get back slowly, before my trip, I decided to try the cookie diet Smart for Life and with my lifestyle, it's perfect. I must admit the first day was horrible: eat 6 cookies a day and one meal at dinner: protein and vegetables but by the 2nd day I was alright. Now two weeks have passed and I feel great, my last day is tomorrow, I will update you on the weight loss.  I bought another box for 14 days and see how it goes.

Keep it up, Summer is around the corner!

Agnieszka

My feedback on the carb-cycling plan I'm on...

Justa quick word on the carb-cycling plan I started this week that I spoke to you about in my last post...well, the planning part sucks and is time consuming, HOWEVER, I feel fantastic. Never full but not hungry either. Also, respecting my training schedule...working hard!!!

Actually looking forward to my next weigh-in Monday morning.

:)

Rowaida

Back to the basics...

Everyone who wants to lose weight has their reasons...some, it's a question of health, for others, it's a question of looks. And we all have ways to make it happen that suits each person and their needs...their lifestyle and what is possible and realistic for them...but this is the challenging part. Present company included, we create goals too high to achieve right away, super motivated in the beginning of the journey, then crash...why is that? 

What's important to know is what you want to achieve in the long run...then establish the steps in between. Smaller goals between where you are now and where you want to be. If you want to lose 10 lbs, great! So, what's next? Ok, aim to lose between 1 and 2 lbs a week. But it could take 10 weeks to achieve this 10 lbs loss....some of you may be thinking....YES! It may take up to 10 weeks...but odds are, if you hit things to hard, you'll stop after a few weeks and then you would not have even achieved this 10 lbs loss...

OK, I don't want to sound negative, so let me explain what I mean. You normally train about twice a week. Eating habits are ok, but you eat out often...then you schedule 6 training days, a SUPER restrictive diet....motivated, happy to start...THEN things get hard. We say we get lazy...but is it laziness? I don't think so in this specific case. It's just we went from 1 extreme to the other...you train way more than you're used to physically and emotionally and all of the sudden, due to the extreme restrictive nature of your diet you crave everything in the planet you never wanted before...Planning is important. You need to plan something and gradually adjust if needed as the weeks progress.

So what am I getting at and how is all this relating to me? I've been tough on myself emotionally and inconsistent physically...I even asked a trainer for some guidance..yes, I did that. And why? I know what to do...as the trainer questioned, as well...but as any athlete or former athlete could tell you, it's good to have an extra eye on things...an other opinion and perspective...But I finally decided to guide myself and use you as my extra eye...I'll owe you an explanation if I haven't followed my schedule or my nutritional plan. To show my seriousness, here is my training plan for the month and a half:

Excuse my writing...so this is my training calender...where it says weights, I'm not specifying what exactly I'm working because I'm working on something now...will give more details at a later time.

For my nutritional plan, I'm getting back to basics...but basics for me...this is not basic at all for most people. As you may have noticed, on the training calender there is "HIGH", "MED", "LOW"  in the boxes. This represents my carb intake for the day. I'll be carb-cycling for the next month and a half. Needless to say, where is says "HIGH" is where my intake is highest...and so on....I used to apply this sort of plan when I was competing...only difference here, is the number of calories I'll be taking in is more than what it was when I was getting ready for the stage. I got amazing results, so doing it on a different degree...higher calories, less restrictive, I expect to see results.

Sounds good but what's the catch? Well, this takes planning to a whole different level. I wouldn't recommend this for most people because it very specific and weighing food comes into play...YUCK! I hate that and I don't preach it...but it's effective if you don't mind doing the math and planning ahead.

Here are my nutritional stats: With my body and activity level, my body needs about 2,290 calories a day...good if I only wanted to maintain.

To lose weight I deducted 20% of those calories...leaving me at 1,832...but let's round off to 1,800 calories...this will  be my approx. calorie intake for the "MED" days. "HIGH" days, we add 25% and "LOW" days we remove 25%.

I'll spare you the detailed math on how I get how many proteins, carbs and fats I need to take in a day but the bottom line is that this type of plan will keep my body guessing. I'm planning 2 High days, 2 Med days and 3 Low days....I'll be looking forward to those "HIGH" days...

As for the Random stuff I like to post, this big yellow blob is Jason, my cutie boyfriend prepping to be goalie at a family hockey game...very prepared...and very cute...

Rowaida

The trainer is getting trained...

The trainer is getting trained....Yup. I know...I know...I give classes and I train some great people so why do I need the extra...I do!!! This is for me and I need to do it...It will help me stay consistant. Apart from doing some weights and doing about half of the classes I teach...(doing as in participating, as well) I will be taking an Abs, Legs and Core express 45 min training twice a week at work with Linda...the company's main trainer....right next to the office.,,in our gymnasium..How convenient....no excuses on my part moving forward...it's 10 weeks...If I can get in 4-5 times of training with my hectic schedule, it would be great...no...correctopn...it would be fantastic!!!

On a different note, for those following, I did my final exam today..for those just tuning in...this chicita is back at school (1 class for now) and just finishing off a semester. I have to admit, I was more stressed than usual for this one, but it'as done and I actually think I did well despite the fact I didn't get as much study time as I would have like....let you know the results as soon as there in.

Meanwhile...back on a training and progress note...I haven't weighed in in a few weeks....boooo...and a major thumbs down to me...need to do it and will this weekend. I have, however, been writing in my food journal and tracking my eating habits of my everyday...much room for improvement, I have to admit, lately anyway...so re-routing as we speak!

Just wanted to end of with a competition pic that celebrates out won tonight!!! Go Habs Go! (Ironically, I don't watch much hockey, but definately supports our team! :) )

Rowaida

Spring is here...for now...

We've had a good week...weather-wise...so good that Agnieszka and I both woke up a little extra early on Thursday, met at work, parked and walked for about 40 minutes...a good brisk walk.Tough to wake up but once I was walking...it felt great. That's the beauty of nice weather. The chance to do things outdoors.We're starting with a few walks a week that will eventually lead to a more intense outdoor workout!

I weighed-in this week at 142.9 lbs...yay! but that yay lasted for about 24 hrs...the next morning I was back up to 145 lbs...probably due to the sodium enriched meal I had the night before. A chicken wrap with a Caesar salad from Rockaberries...

On a totally different note...as you know, I'm taking a class at Concordia in attempts to complete a bachelors...well, had an exam a week and a half ago, just got back my grade...78%. Wasn't too excited about that but then I saw that the class avg was 63% and my grade was actually 3rd highest in the class...so, I didn't feel as bad anymore :)  Yay for me!

OH YES.....back to the business of my last post...bangs or no bangs....well....see for yourself!!!!

Ta Daaaa!!! She bangs! She bangs!

Extra! Extra! Look at these 2 munchkins....so adorable!

Rowaida

Results are in...

Blood test took place Saturday morning and I got the results today. All is well...absolutely nothing missing, wrong or backwards...which means, back to the drawing board for me. If I'm on a stand still weight loss wise, then it's on me...I know...I make things seem so complicated for myself but really they shouldn't be. So, I'll think about an efficient plan and the best way to execute that plan that best fits me and my schedule. I have a birthday goal to keep in mind. I have exactly 12 weeks not including this one. OK...WAY doable...

On a bright note...my training is definitely coming into play though I don't train as frequently as I would like...I was giving my bootcamp class this evening when I noticed that my arms are starting to look more defined than they have been in a WHILE...that was fun to see...and satisfying. It gave me a sign that things are finally going to be moving faster now....with consistency, hard work and proper planning I should easily achieve my birthday goal. And as I've mentioned in a previous note...I'd like to give myself another photo shoot when the day comes along...that's the gift to myself. 

Ok...on a different note...I'm going to get my hair trimmed this Friday and was contemplating getting bangs again. Here are 2 pics of me with bangs...one taken by me and the second taken by the awesome photographer Peter from Urban Stylz one day at the gym (and no I wasn't training...my hair would never look that way during a workout..lol..I was with a client)...what do you think?

Rowaida

Bad Timing or what...

Tuesday, took the day off work cause my sinuses prevented me from sleeping for 2 nights and I was exhausted plus my sinuses were killing me...and I finally went to see the doc. He gave me something for my sinuses...I'm allergic to something but no idea what...tried looking at my routine..the food's I eat, etc...but see nothing that would cause it. So I'm scheduling an appointment with an allergy specialist to find out where this is coming from.

While I was there, I spoke to him about doing a blood test...check out my thyroid...so I'm doing a complete blood test medical this coming Saturday and I'll be getting the results by Monday end of day. Wonderful! This way, I'll know...I'll know if there's an issue I'll need assistance with (like the thyroid) or if it's me who needs to seriously step it up....one thing though...tomorrow is my sister's birthday and a few of us are going for dinner around 8pm...my blood test is at 8 am 12 hrs later :( I have to be fasting for 12 hours so though I will be there to celebrate my sister's birthday, I will NOT be enjoying any of the food. Bad timing...Jason says to push the appointment maybe...but I've been procrastinating this check up for a long time...it's here now and I need to go through with it asap...no more waiting...after that, I build a new action plan for myself for the upcoming weeks...can't wait.

I'll keep you posted!

Meanwhile, I've got to get my partner in crime, Agnieszka, back to the blogging table...she's been so busy with work and a million and one things...She's beautiful, strong and full of amazing and uplifting energy...can't wait to see her next blog!

Rowaida

Check up needed? Perhaps...Thyroid, Iron, SINUSES :s

I need to practice what I preach. I tell everyone I talk to that's trying to get into shape or trying just to get a little healthier to get checked out...especially if there are things off balanced. You know when things are not right a lot of the times...often we tend to ignore those emotions.

No worries! I'm totally ok, lol....but better safe than sorry I'll be going to get tested for a few things. 1) Thyroid...tons of hype about this. Many people don't even know they have an issue. (affects energy, emotions, ability to normally lose weight) 2) Iron levels (for my energy levels). 3) need to ask the doc about my sinuses....this IS an issue....my sinuses are out of wack!  Random blockage...this is annoying and quite painful at times, especially when it gets me sneezing uncontrollably...like I'm totally allergic to something (I hope it's just that). So...this is my goal this month.

I need to get checked out because it's been a while and because I want to make sure that nothing big is wrong. I want to make sure that the energy shift I've felt for a while is not due to age or perhaps it is....yes, I know...I'm 30 not 300 but still...I use to bounce off the walls and that's with 6hrs of sleep...now I get my full 8hrs and I don't feel as energetic as I used to be. And MAYBE, things are in my head.

I'm due for a few days off (realized last wk I still have 2 wks to take before the next vacation cycle starts (at work...in May)...so I will schedule something at that point. Hopefully in the next wk or so. 


I'll keep you posted :)

Random (I'm going to start adding these random parts moving forward...pics, quotes, links, etc...just cause I love to share :) ): 

Me (in Pink) and 2 of my beautiful cousins!!!

Goodnight!


Rowaida
 

Perceptions...

Funny how your perception can change as time advances. What am I talking about...well, I was on Facebook walking through memory lane. For those that are Facebook friends with me and haven't notice, I have a million and one pics up....including pics of me competing in fitness events. I came up a picture of my last competition from almost 3 years ago...I can't believe it's already been 3 years...anyway...looking back at my physique at that time today I yearn to have it like that once again...it's my objective before my 31st birthday this June 4th.

Ironically, that specific moment in time was also full of term oil, negative emotions and a ton of stress. I remember feeling so sad and so mentally unprepared for that event due to my mind-state at that time with everything that was going on in my life. In effect, that also affected, not only me, physically (I was not as ready as I needed to be...and I knew it) but me mentally. For those that know me in these past years know that I am not a shy person. Being infront of a crowd does not, in any way, stress me. On the contrary...I love it and normally do quite well, if I may say so myself.

Ok, so what am I getting at...well, despite the horrible moment in time that was for me, I look back today and wish to have that exact physique again...minus all that emotional poo. I am very happy today and am totally in love with my soul mate. Now, if I could have that body back, things would be extremely great! Here's 2 pics of what I'm talking about:

So this was my last and my worst competition ever...I cried like a little baby after that competition but not for what most people would think...sure I did horribly and was sad for that, but worse is coming to the realization that emotionally I had lost control of my life...I remember standing backstage at the end of the competition as the athletes and coaches were exiting the scene and completely being in a bubble of depressing emotions...just staring into nothing, frozen in time...what a crappy moment...Looking back at the pics today...despite all that...I yearn for that body back...I'll get it. It will be a birthday gift from me to me. 31 baby...31...right now it hurts just thinking about it but if and when this physique is back for my birthday...it will make it a little better...at least :)

Tomorrow morning I weigh-in and take my measurements....was supposed to do that today but, to be very honest...I totally forgot and only realized after I had breakfast and a tall glass of milk...so tomorrow it is!

Before I go, I added this link...nothing to do with anything I`m talking about but SUPER cute...take a look and enjoy....

http://www.youtube.com/watch?v=R55e-uHQna0

Have a goodnight!

Rowaida

As promised...here's an update pic...

Not the best pic...took it solo but it will do for now. Actually 2 pics.

Me Pic 1

Me pic 2

 Ok, yes, I have big purple slippers and excuse Jason's orange walls... I will rectify the orangeness by normalizing the colour to something girlfriend friendly.

As you can see, even with the gradual weight loss and training, chicita has some meat in the seat. That's my problem area...I gain or lose 5 lbs, odds will be that it's in my 'behind'  or thighs...yup...not much in the boob department but plenty in the booty...it has been my forte as much as it's been a curse throughout the years.

I wish to get back to, at least, my 'off-season' physique, and I'm going to make it happen one day at a time...

Taken by the fitness industries amazing photographer URBANSTYLZ...Peter is the best at this.

  Well, that's me at about 129ish lbs, i f I could remember correctly....it's coming, it's coming! And CAN'T WAIT!!!!

Since I'm sharing all these pics, let me add this one from last night. It was taken at a family party for Valentine's!

My boyfriend is such a cutie...


Have a great Sunday everybody!!!


Rowaida

Update... Update.... read all about it....

Confessions of me...I've been inconsistent....the inconsistency in my blogging, unfortunately, reflects the same inconsistency in my training :( Big SAD face. Whatever it is, I let things get in the way. I also haven't weighed in in a while...A WHILE...so on the list of 'THINGS TO DO' this week are the following: 1) I WILL update my Goal Board which I haven't touched since December. 2) I WILL weigh in this week in the morning before breakfast. 3) I WILL post my Training Schedule for the next few weeks. 4) I will start a food journal.
Something new...I want to try Hot Yoga. My boyfriend brought it up to me that he'd like us to try it. Why not? I've heard all good things about it. Only thing I'm worried about how I'll react to be in the heat for that long....will I panic? will I get nervous? I know I'll sweat like crazy! That's for sure! We'll try out a class. If we both like it, we'll include it in our training schedules and this could be an activity we do together!!!! HOW FUN!

I actually started writing this entry yesterday...I'm happy to say I've updated my Goal Board with the new dates...and I've weighed in this morning, Here are the stats for today:

Weight: 144.3 lbs

Waist: 27"

Bust: 35"

Hips: 40.5"

Both Arms (biceps) 12.3"

Both Thighs 24.8"

Both Calves 15"

I will continue the weigh in and measurement logs every Saturday in the AM before I eat breakfast and post it in the blog. I will also take a follow up picture this weekend with the help of my wonderful boyfriend...and post it, of course! Next dates (Saturdays) for weigh-ins:

Feb. 26th, Mar. 5th, 12th, 19th, 26th, Apr. 2, 9....and we'll review at that time the frequency of the weigh ins depending on where I'm at at that point.

So what's left to do...ok, post my training schedule and start my food journal...alright...my training schedule is not complete but this is my plan for the next week and also what I did do this week....

Monday, I gave my bootcamp class and did most of it....(IT'S A KILLER). 

Wednesday, I replaced the Taeboxe instructor who normally gives that class followed by a 'Buns of Steel' class...I gave AND did both....

Today (Thursday) did weights at the gym for about an hour...lots of legs and some shoulders. No machines...plyos, Dumbbells and Bars....Jumping lunges (alternating), deadlifts, single leg squat combos..etc...lots...I have a feeling my butt will be sore tomorrow...

Friday (Tomorrow) I'm giving myself OFF...

Saturday I'll be giving and doing much of my Bootcamp class plus some weights after.

Sunday...still not sure.

Next week, the cycle starts again, except I might be doing the Hot Yoga class on the Friday!!!!

What happend to Tuesday, you may be asking...that's when I take my class at the University (working on my degree)...

Let me recap my things to do this week:

Goal Board update CHECK

Training schedule IN PROGRESS

Weigh in and measurements CHECK

Food Journal PENDING

Update Picture PENDING

The week is not over...I have until Sunday to complete this list!!! I'll keep everyone posted!

Rowaida

Look at me now!

First day back on track with the diet went pretty well, I was often hungry but with all my snacks, I was
able to control my hunger.

How are you doing in these winter days? Is laziness overpowering you? I hope not because if you look outside, of course there is now, but all this snow will melt faster then you think and will you be ready for bikini season?

I prepared my lunch for Day 2 of my comeback:

Meals:

Breakfast: Activia yogourt with Yogactive Cereal that I keep at work and a banana.

Snack: Cottage Cheese with blueberries

Lunch: Salad, grape tomatoes, mushrooms and tuna and Chocolate jello for desert

Snack: Radish and Ficello cheese: not at the same time

Also to mention that I keep natural almonds at my desk which I eat about 8 a day and also

oatmeal if I get hungry by the end of the day.

I guess I am good to go.

Training wise, still to come...trying to stabilize my eating habits first and I will keep you posted.

Have a great night!

Agnieszka

Classes and Stuff...

As I've mentioned before, I give a bootcamp class twice a week and it's intense as my class followers would say....What I've been doing is jumping in time to time to either show the moves/exercise or motivate the class to push even more, but I will do as much of it as possible...possible meaning as much as my cardio allows to tell you the truth...this chicita is a drill sergeant...and voice raised, muscles going...my breathing is not easily in check. But I will try my best and slowly build that endurance.
For those people out there that want to add cardio to their routine, classes is a great way to do it. It's fun, you're part of a group of people in the same boat and time will fly..before you know it, an hour has passed and you're sweating bullets.

Apart from the classes, I'll be doing 3-4 days of resistance training...weights, elastics, med balls, etc...I'll be working in circuits and practicing what I preach...what does that mean, well...with my girls...the girls I train, I promote doing intense cardio in between circuits. So...to recap without going into too much detail, I will do 3-4 exercises in a row twice...then 2-3 min of cardio...on the treadmill, stair master or even plyos. I'd like to have 4-5 circuits...depending if legs are being worked on that day or not...Days that legs are involved, 4 circuits max...

I wanted to add some pics and explain some exercise but I don't want to rush this...so I will take my time tomorrow evening to compile good pics and prep a solid and clear explanation...hope that's ok with everyone...

Have a great night everyone...

Rowaida

For real now!

Hello to all,

Where have I been since December 23rd 2010? I've been enjoying eating all I want, laziness took over and it felt great to take a long break. Now that I am ready to get fit, I am turning the switch on again and I hope you will be able to follow. I missed you all, but I needed some time away.

Now my sexy body is far from reality but let's get up and do it!

Are you with me?

Agnieszka

Bootcamp and other training...

I give a boot camp class twice a week. I don't do the whole thing, myself...just some of it to show the exercises and sometimes do a full circuit when I feel the class needs some more motivation when they're near the limits...that alone gets me sweating bullets. 1st class I gave was mega intense...the 2nd class fell on a Saturday and only 2 people showed up. Did they hate it????? Actually, come Monday (when I give class 1 of the week) it was a full house. Everyone was back, turns out the class was unable to walk for days after my workout...I was very sore, as well...just from the bits and pieces I did do... interesting....so I decided to tweak my training to involve more of what I 'preach' in my classes...So why is it so great? It's INTENSE...intense interval training with little or no weights needed other than body weight...How you may ask...well, it's a combination of exercises and lots of plyometrics...with very little breaks in between...to get you sweating as much as possible as fast as possible.I believe in efficiency. Maximize workouts so you DON'T need to be at the gym for 3 hours. You'd be surprised how hard you can work and how much you can do in just 45min - 1hour.
Now for sure this is not the type of workout for someone that wants to bulk up, then again, most girls don't want that anyway...this chicita included....

I need to sweat sweat sweat!!!! Burning all those excess calories and pounds. So tonight, Saturday, I'm working on my personal workout for the next week...test it out and see. I'll post the program this week at some point, so keep reading!

Rowaida

Guess who's back?

Happy New Year 16 days later. Where was I all this time? Working, eating and sleeping but enough is enough! I am back and ready for round 2. I ve been really really bad, my best friend Mcdonalds made a come back.  How to get out of it? It s all self motivation and I guess that vacation is over and I need to get back to business...bikini time is in 6 months and I need a lot of work before I even think of exposing myself.

Weather has been not to bad, I need to start walking at night after dinner....but with my crazy schedule and by the time I get back from work and eat, it's almost time for bed.

I will start slowly with going back to the gym...I ll keep you posted on my first day back.

Don't give up on me, I will succeed.

Love,

Agnieszka

Making Time...

I bought a new exercise Ball. I mentioned in my last post that part of the excuses I'm using is lack of time. So, I bought this ball...I've already got a few awesome exercise elastics...and a few weights...there's a lot that can be done right in the comfort of your own home...though I prefer being in a gym environment, if and when I face those days that time is lacking, I can take a small 30 min to do an intense at-home workout. Yes, 30 min...that may seem like little but that's 30 min more than what I would have done on that busy day...right?!? Right!!! And done right, can be very effective! I'll try this out ...along with my clean-eating, it will help show the target results I want on the scale soon enough...so, I'll let you know.

Rowaida

Slow Start but on the way....

Slow start to the new year but still going....I need to be more consistent. Point. Ups and downs, busy moments, rushes...it seems to come up quite often. I always hear it and I fall into that trap quite often these past few weeks but 2011 is here and I have goals I want to achieve. I know I've failed myself this past while...I think about it everyday...every morning when I wake up...every evening...it consumes me at times...you begin to think about a lot of other things that are not working out as you planned...why is that so...you question the 'what if's' and 'why's' of things happening or not happening in your life...funny how things are all connected...it all starts in the head...your thoughts...your perspective...and all the planning in the world can't make anything happen without the right mind frame and actions to support them. I've become a pro at planning...a pro at preaching and teaching others...now I have to master getting things done for me.

So, next short term goal....although I want MORE, I intend to lose 1 lb a week....1....I would like to hit at least 2 but 1 will do for now...I'll move from there...haven't weighed myself this week, but last weigh in that took place last week I was 144.5 lb...

I will be direct and honest...here are the EXCUSES I have...all true but something has got to give:

1) Migraine (like today, I have a really bad one that's been there all day).

2) Finishing too late from work/gym (clients).

3) Want to spend time with my boyfriend.

4) Want to spend time with my folks.

and worst 5) Just did my hair....don't want to get sweaty.....YES I SAID THAT...I know...horrible.

I will look at this more closely and work at it...I'll let you know.

BTW...it's 11/01/11....make a wish....something you can't control but want to happen...I know I have...

Rowaida

Holidays end...

Haven't blogged in a bit...holiday rush...was away from the computer quite a bit. So what's going on? Ok, so I'm human... as I always knew and, in case I forgot, I reminded myself during the past week or so. I started 'the challenge' really well...then flopped this past week or so....no, I didn't eat fast food or tons of ice cream and cake, but I did have more than my portion share we could say...everything was quite tempting and I had a few days of misses when it comes to my clean-eating. And to top it, due to time and many many, and did I mention MANY, stomach aches, my training lagged, as well. Stomach aches...yes...as I discovered, my body, that's been used to eating very well and very clean seems to be rejecting my holiday eating habits...I've literally had a stomach ache on and off for about a week now. My guess is it's the eating habits of the past week...we'll see in a few days when I clean out my system from the stock that was ingested...I already prepped my meals for tomorrow and today I ate very proportionately...I have a stomach ache as I write this...just finished eating a chicken soup which, though not gourmet, I made myself and, I must admit, it did well for my tummy.

Weighed myself this morning...so what's the damage to this eating fest...well...I'm about 2.5 lbs lighter than the last time I weighed myself...not too bad for readers just tuning in...but those of you following know that I was to have achieved my objective as of yesterday...the 1st...not even close but a few lessons learned that will stay with me for a long time...1...stay focused (keep your eyes on the prize)...2...eat light before an event that includes food (when you're not hungry, you're less likely to want to eat all the 'good' stuff there)...3...eating too much or eating 'un-clean' foods too frequently gives you major tummy aches...

So what's the next step for me...well...still focused. As soon as my stomach is back to normal, I will train hard...NEED TO...in my stomach ache off periods, I had a great training this past Saturday...I need that to happen at least 4 to 5 times a week. That's the plan...I will keep you posted...

In the meantime, I wish everyone a very happy new year with lots of love, health and happiness...I myself had a great year end spending the last minutes of 2010 with the love of my life...though I've been very emotional during this past while, I'm very happy and I love every minute I spend with my love...I look forward to this next year and all the things to come for us...love...isn't it great!

Rowaida