Tricia Jones - Beachbody Coach and NASM CPT

Tuesday, May 28, 2013

Before & After

I have referenced in previous posts about the power of the "before" picture and the impact it has had on my motivation to eat clean and workout consistently.

It is a bit scary for me to put this out there as I am not very comfortable sharing my body (with the world) but I believe this may help someone,  so here it goes . . .

It all began last September when I decided I was going to ramp up my efforts to get back into shape after having our 2nd baby last June. I signed up for a virtual eat clean / fitness 90 day challenge group. Part of the deal was to submit a "before" picture. (it wouldn't be shared unless I won).  It was going to be hard for me to take my own picture the way it was requested so I asked Dan (my husband) to take it for me. Even though I wore just a sports bra and shorts (no bikini) I knew this was going to be dreadful.

Dan took the photos and was very sweet about it. Once he handed me my phone and I scrolled through the front, back and side images I started to cry.  I looked so tired, out of shape and sad. I honestly did not recognize who I saw.  I asked him "This is what I look like?" Then I started to laugh because It was just that ridiculous to me (I guess I thought I looked better than I did!) and also I realized Dan might have been feeling a bit awkward. I was crying and laughing at the same time.  Like I said, Dan was very sweet and I remember him saying to me - "You can do it Trish, you'll get back into shape."

Here's the pic:

I completed the 90-day challenge and while I didn't win what I did win was priceless. I won the power of the "before picture" and motivation like none other.  I never expected how much I would consider this picture going forward. I looked at it when I was tired and just being lazy. I  thought about this picture while working out. When tempted to eat junk food, I thought about this picture again. I would remember how I felt when I saw it for the first time. I imagined what it would feel like to look at a picture I was proud of. A picture that wouldn't make me laugh and cry. Perhaps this is vain but I have always exercised and I just wanted to be back to what I had been. I wanted to feel good about myself and how I looked again.

So this before picture actually means a lot to me. It shows me, how far I have come, how hard I have worked and it proves to me that what I am doing is working! It reminds me that I can do it. No matter how frustrated I get at times with plateaus, and whatever - it reminds me of the bigger picture. I am on the committed road to health and fitness and plan to stay here.

I have not stopped taking pictures. Below, is my progress timeline. I no longer look at my pictures and feel bad. I see improvements I would like to make but I also see a healthier, happier, more energetic wife and mommy. I am happy with myself.
Please note: while I am not smiling in my April photo - I am much happier than I was in September. ;)

I plan to take my next "after" picture on the beach over July 4th weekend! :) This won't be my last picture either. I believe in the ever evolving "before" picture. I believe in eating clean as a lifestyle. I believe in working out and a good sweat session. Finally, I believe in doing whatever you need to stay motivated.  If you need motivation - how about taking your "before" picture?

I hope this helps just 1 person to get motivated and start making some changes.

You. Can. Do. This. 

"Happy Day!"

Thursday, May 16, 2013

Motivation Plugged In

I was reading about motivation recently and realized this is something, like working out, I will forever be working at. How do you get motivated and sustain it?

For me, just getting Fed Up with myself was enough to get out of bed in the AM and to start eating better. I firmly believe you just have to be ready to make the change. If I didn't want this lifestlye bad enough, I think I would have quit months ago. However, with that said - I do need to motivate myself on a hourly, daily, weekly, monthly basis (you get the idea).

In the hours and/or days where I haven't wanted to workout and wanted to pig out on Twizzlers and  have chosen differently, I found it really helpful to evaluate what triggered me to choose the workout or the healthy food. I have done this for months and now know my triggers and can more easily tap into them when I need to. In this self-discovery, I found these triggers or motivators can be broken down into multiple levels. I am a very outlined person - so I've laid it out below. I will say this outline pertains to working out, my clean eating motivators are slightly different but parallel this list. (I'll blog on this list later)

Big Picture Motivation
This is the big WHY I want to do all this. But typically not the Big Push I turn to in the moment of choosing between hitting snooze or getting out of bed. 

My Big Picture Motivators are:
- To have this be a lifestyle and end all to diets and fad workouts.
- To be healthy for my family and be of a positive influence to them and others.
- To be successful at coaching others via BeachBody.
- To fit into that bikini / or any new goal I set for myself.
- To be able to keep up with my kids and play with them.

Big Push (out of bed) Motivation
This is the "Big Push" motivation that does gets me out of bed thinking "alright! alright! I am going!"  or allows me to not make an excuse as to why I should not workout (ie: "I really should vacuum or dust now." - really?!)

- Prayer! I ask God to help me do this.
- My BEFORE picture. (more on this later)
- I remind myself of how cranky I will be if I don't do it.
- I remember the sense of release I will have once I am finished.
- I remind myself what I planned for my workout. Did I download new music or a new podcast? Is there a new Beachbody workout I am excited for?

In the Moment Motivation
This is what I tell myself when I am on the Elliptical, Running, or doing a Beachbody workout to make sure I get the most out of my workout & time.

- Make it count! Don't waste this time.
- How many days (AKA Workouts) do I have to reach my goal?
- My Before picture - and what I want to change.
- Anything that frustrates me. (pound it out!)
- How much Dan (my husband) will like to see me in that bikini. ;)
- Look at my previous log of workouts I have hanging up / Read my motivation board
- Simply listen to a good beat or podcast

Recovery Motivation
Once I have completed a workout I . . .
- Evaluate my efforts. Was it a good workout or could I have pushed harder? Why?
- Log my workout and plan my next workout. (This gives me a sense of accomplishment)
- Remember my Before picture and recognize how far I have come.

Maybe this is obvious to some but it has really helped me to work through all this and know my exact points of motivation. Yours will probably be different. All I can say is Do This For Yourself and plug in to what feeds your motivation. Write it down, Make it visible and stop making excuses!

I hope this is helpful.

"Happy Day!"

Wednesday, May 8, 2013

YOU eat THAT?!?!

I recently was encountered with a "Yooouuu eat that?!" or "You let them (my kids) eat that?!" 

Yes, I do.  

I have not been doing this clean eating that long (1 year) - so I consider myself a rookie in all this AND I am human. lol!

To eat clean is a commitment and lifestyle. It is a habit I am literally forming 1 day at a time and have the goal to do this forever with my family. With that said - I am going to have moments where a "non clean" food product reaches my lips or my kids' lips. I still love my frozen yogurt and will eat stuff like pizza, frozen yogurt and Oreos in moderation and when the moment is right. Keyword - Moderation. I allow myself a "cheat meal" (hate calling it that but whatever) every now and then. This "cheat meal" is a food of my choice in the correct portion. So I'll indulge in a slice of pizza or a cup of my favorite frozen yogurt from my favorite frozen yogurt shop.

They key to cheating is plan it! For instance, I know that this Saturday I am going out with my girlfriends so I am being really good this week. I will make the most of my workouts, maybe fit in some  extra cardio all so that I can enjoy a meal and perhaps a drink. I just plan ahead.  This is something I have always done - and has always worked well for me. 

With regards to my kids, I am creating the foundation for their eating styles. Sure they may waiver as they grow but I believe they will come back to how they were raised. So we eat veggies and fruits and I introduce them to all kinds of foods. So far, so good - my son loves Kale shakes. I have been really strict with them regarding junk food - just recently I have lightened up with my son allowing a treat after dinner and cake and some candy at special events. My daughter recently had a half of an oreo (not the icing side) because we were out of her baby arrowroot cookies. She loved every bite. But we stay firm with her and I'll ease up as she gets older.

So I share all this as I am not perfect and I don't ever expect to be. Just because you chose to eat healthy doesn't mean you don't treat yourself or your kids. You don't have to be perfect with clean eating,  working out or anything for that matter. Give it a good honest effort and you'll see the benefits! and if someone calls you out and says "You eat that?!?!" - Smile and say "Yep!!" :)  Let them wonder. 

You Crave What You Eat & Food is your Fuel! Keep up the good work!!

Monday, May 6, 2013

Get InTune!

It is amazing to me how much more in-tune I have become with my body over the past months. For instance, this morning I had a pretty hard workout. I don't mean I was able to push myself hard - I was struggling to get my heart rate up and keep it up. I hate when this happens but it has happened before and I have started to learn what it means and have found ways to embrace and fix it. 

God knows that if I am getting up at 5am - my workouts need to count.  Here is a list of things I have found were the culprit in the past for me

  • Not breathing efficiently. I sometimes hold my breath (its a weird habit) and this slows my heart rate. 
  • Not enough sleep. I have found I require 7-8 hours of sleep, preferably 8. Importance of Sleep Article
  • Over trained - muscle fatigue. I can normally feel this all over and recognize my body needs a complete day of rest from cardio and weights. 
  • Not eating enough - I can't believe this is even an option for me, as I love food. But its true! With working out and two little ones, there are days I can forget to eat or I had an awesome workout and require another smaller meal to make up some calories. Remember Food is your Fuel! (A good reason to track your calories)

I learned this all the hard way. . . I encourage the use of a heart rate monitor or check your heart rate regularly. 

"Happy Day!"