Hello muscles?!

It's been 4 weeks now since we started the fitness challenge at work on August 20th and we had our final weigh in and measurements taken last Friday. 
So what were my results?

Although my goal in this isn't to focus on a number on the scale, I did lose 4 pounds.
I haven't got my body fat percentages taken (but I really need to!) so here are the measurements we did take:

8/20/2012	9/14/2012
Hips – 36”	Hips – 36.5”
Waist – 29”	Waist – 27”
Bust – 34.5”	Bust – 35.25”
Neck – 12.5”	Neck – 11.5”
Bicep – 9.25”	Bicep – 9.5”
Thigh – 19”	Thigh – 18”

I am really happy that my hard work is showing in the measurements! 2 inches off my waist and gaining a quarter inch on my biceps! Hello muscles!!

So how did I get my results?
Simple answer is clean eating, drinking lots of water and lifting heavy!

The first week I really focused on eating very clean but no working out. I also reduced the amounts of carbs and sugar in my diet.
Week 2 I incorporated healthy carbs back into my diet and focused on getting more protein and healthy fats. I also started working out, running and weights 
Weeks 3-4 eating clean and adding more workouts.

Lots of lean and green meals and always eating a healthy breakfast and 6 small meals or 3 meals with snacks was key. I will say that my diet wasn't perfect the 4 weeks, especially the last 2 weeks. I had weaknesses but the key was that I didn't over indulge. There was one night where we had some delicious pasta for dinner, I went back for a second bowl and after a bite realized I didn't need it and was full. I was proud of myself for not eating that second plate. Sugar has also been one of my weaknesses. I didn't have any candy for the first 2 weeks and even after that if I had anything I tried to make it a small bowl of ice cream or a small piece of candy and that has seemed to curb the sweet tooth.

As for workouts, I reduced the amount of running I have been doing. I have been focusing more on short runs or interval running. And I have been lifting weights 2-3 times a week at least.

Although I LOVE running long distances, I know it isn't going to help me reach my fitness goals right now. Incorporating interval running and lifting HEAVY is what is going to help build more muscle and turn burn more fat!

I have been going to the gym in the morning before work with Gene and he has really pushed me to start lifting heavy and getting out of my comfort zone. If I pick up the 10 pound dumbbell and start doing reps very easily, he gives me the 25 pound dumbbell and makes me work harder.

My new motto!

I've also been getting my workout motivations from Jess over at Blonde Ponytail. I tried her GNC Summer Series ab workout last week and not only was I sweating during the workout but my abs were sore for a few days after. I loved it!

Another motivational site I visit almost everyday is One Body Fitness on Facebook. This site was started up by a friend I went to high school with and haven't seen since college but she has completely "transformed her body, mind and approach to life". Please go like her page and check out her before and after pictures. She is a huge motivation of mine and always posts great workouts and recipes!

Even though our 4 week challenge at work is over, I still plan to continue my healthy living fitness journey. I'll try and post my results on here but mostly just plan on taking my measurements every 4 weeks.

Remembering CPT John Hallett

Three years ago yesterday (August 25th) marked the day that CPT John Hallett was killed in Afghanistan by an IED. Also in his Stryker who lost their lives that day were SPC Dennis Williams, SFC Ronald Sawyer & CPT Cory Jenkins.

 

LT Kim (left) 1SG Gene Hicks (center) & CPT John Hallett (right)

 

 

Yesterday I ran 5 miles to honor and remember CPT Hallett, SPC Williams, SFC Sawyer & CPT Jenkins.

 

CPT Hallett, first row, 4th one from the left sitting next to Gene and SPC Williams, first row, last one on the right.  

 

I only met John a handful of times so I have few memories, but he was not only Gene's Company Commander but his friend. So John's name is spoke of often in our home and I love it when he shares stories of him.

 

I have talked often about CPT Hallett and his amazing wife Lisa Hallett on my blog, who started where Blue Run to Remember, but today I want to share with you a letter Gene wrote home to me a few weeks after CPT Hallett's death. Gene felt comfortable enough to share this letter on his blog so you can go HERE and read it if you would like. I hadn't read the letter in probably 3 years so it brought back all the feelings, emotions and tears from that difficult year of deployment.

 

 

John you are always in our hearts, thoughts & prayers.

 

 

 

 

 

 

 

 

 



A busy summer...

Sorry I've been MIA for a couple of weeks. Summer has been busy and it's almost over!

My son starts school next Monday! Where did the summer go?? 

We also moved last week. That was a long process and were are not completely done but just about.



Our new home. I love it!!



I absolutely love our new home. It's bigger than our last house which was much needed.

But the best part about the move? I have so many different running routes that don't involve lots of busy streets and traffic lights. And I don't have to drive anywhere to get a good run in, I can finally just run out my front door! I have so many more options - There's flat roads, hilly roads and there's some trails that are near me too!

Here's some pics from my last run.  

 

Flat stretch with a paved trail that runs on both sides of the roads.



The view going back to my house was a lot better



Beautiful sunrise



If you can't tell I am seriously excited about the new running routes. Hopefully this will give me the kick start I need to start running more often. It's been really difficult to get out the door. With the hot temps I need to wake up to run before work which is still difficult to do! And then the smoke in the air from all the fires we have has been really bad. But really I just need to stop making excuses and do it!

I'm hoping after this week I can get into more of a routine. Today we started a 4 week weight loss and fitness challenge at work. This week our focus is more healthy/clean eating. Next week we will incorporate exercise. We are actually posting our results in our office and on our Facebook page. I may post them on here too. But our hope is to get some of our patients to want to join in on our healthy living journey.

Well that's all for now. I am at work so better get back to actually working!

I'll try to not take another month to post on here :) 

I'll leave you with a picture of me and Dash enjoying a hot summer day while Gene was BBQing for us...