tag:blogger.com,1999:blog-16059027454848696252024-02-18T21:42:14.824-06:00Heavy StepsMy Weight Loss Journey... One Heavy Step At A Time!Chris @ Heavy Stepshttp://www.blogger.com/profile/09122524402492599040noreply@blogger.comBlogger296125tag:blogger.com,1999:blog-1605902745484869625.post-57196596216381572252014-12-08T21:55:00.001-06:002014-12-08T21:55:47.128-06:00Set GoalsI like to give myself goals. And that is it.. The end of this blog post. Goals..<br />
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But really, we need to set goals for ourselves. Otherwise, we just cruise through life. I know some of you are thinking about how much you like putting on that cruise control and just cruising through life. Sounds like settling to me. You've settled for norm or for what someone else has told you is good enough. Yeah, you think about maybe starting a diet or getting into shape, but it really doesn't go much further. The process of imagining yourself doing the healthy eating and running makes you feel really good, and you might even have the gumption to pack a healthy lunch that next day and maybe go for a run later. <br />
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You find yourself hungry or you might've went out to eat instead. You go for that run, but that next day you are so sore. And besides, I did it for one day. I should reward myself with pizza for lunch because of how hard I worked out. Maybe I will run again later... nope. I am too sore. Maybe I will start working out again once I have lost some weight.<br />
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Have you done this? Why didn't this person succeed in their hope of losing weight or getting in shape? They didn't have goals. Too much having the desire to do something, but without a plan and goals, it is just a dream or a hope. I hope I will be able to run a marathon. Someday I will be in shape. There is no follow through. <br />
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Trust me, I've done the example above more than I would like to admit, but what I am trying to do now is be better about how I make goals. Earlier this year, I decided I wanted to be better at burpees. I hated burpees. I am pretty sure I have blogged here about how much I hate burpees. So like anything in life, the only way to get better at them is to do more of them. A lot more of them. I know that with my personality, just setting up a training program wasn't going to work for me. I needed to do something that people could help me stay accountable for. So I got the crazy idea to do a burpee mile.<br />
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<tr><td class="tr-caption" style="text-align: center;">Me with my crazy idea</td></tr>
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If you are not sure what a burpee mile is, you do a burpee and then jump as far as you can. You keep doing this until you've completed a mile. I knew I couldn't just go and do it. For me, to make this dream a reality, I had to set goals. I knew I needed to train for it. So I emailed Joe and told him of my crazy plan and asked him to write me a training program to help me get ready. I also set a date on when I was going to do this crazy thing. I also told EVERYONE. I put it on Facebook. I talked about it at the gym. People knew I was going to do a burpee mile. When I was training, people would come comment or work with me. People asked me how it was coming together. All these things helped me stay accountable. I knew I could do it. And I did. <br />
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Right now, I am working towards losing weight. I have tried and failed at it many times. I really didn't have a set goal. I was just going to try to eat better. I kept failing at it, so I finally put myself out there and asked for help. I asked my coaches at CFR to help me with nutrition and accountability. I also told everyone about my goals and posted a really embarrassing photo of myself with my shirt off. I also go weigh in twice a week and talk about how the week went and what I need to do better. They hold me accountable. Guess what? This time the weight has been coming off, AND I am more motivated to eat healthy, because if I don't, I have to tell people why. My friends also all know I am working on losing the weight, so they are all cheering me on and helping me achieve this goal too.<br />
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My new goal I have in the works. This goal is something to help me with my weight loss. I am going to row a half marathon. I've done a few 5K's on the rower, and I have realized I can take the training I had learned when I was running and apply this to rowing. So I had the idea. I knew what I needed to do to make it a reality. I started telling everyone I am going to row a half marathon in June. I posted on Facebook today about it. I talked to our endurance coach about a plan on how I can achieve this. We came up with an idea on how many miles I should row in a week and how I should increase the mileage. I now have a game plan. I have accountability, and I have a date. In June, it will be a reality. <br />
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<tr><td class="tr-caption" style="text-align: center;">My Noble Steed</td></tr>
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My point to this post is not to tell you how awesome I am. I am a pretty big deal.... RIGHT! PLEASE LOVE ME. But I am telling you this, because I know it works. I have dreamed big many times in my life without any follow through. I have a lot of regrets, but I know this process works if I stick to it. Make goals. Write them out and how you plan on achieving them. Ask for help. Make it hard to fail when so many people want you to succeed. <br />
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Chris @ Heavy Stepshttp://www.blogger.com/profile/09122524402492599040noreply@blogger.com0tag:blogger.com,1999:blog-1605902745484869625.post-24080545652504434202014-11-25T22:11:00.000-06:002014-11-25T22:11:47.906-06:00Guess What I Just Did!I did a 30 inch box jump today. YEAH, I KNOW! How freaking cool is that! <br />
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I never thought in a million years that someone could talk me into doing that, let alone actually doing it! <br />
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It really got me thinking. How many really cool things have I been able to do and will be able to do later because I am choosing to live a healthier lifestyle?<br />
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I want to be able to be there for my kids. I don't want to be that dad who doesn't go to my kids' events, because I'd rather finish my raid in a video game. I want to not only be able to go to my kids' events, but I want to be able to go on a run with them. I want them to come to me as a father and also as a coach.<br />
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I already get to workout with my wife. We get to make a lot of the same friends doing something we love. Our kids saw Jenn doing some pull-ups the other day. Micah has now started doing pull-ups. We were doing sit-ups on the GHD machine, and Devon walked over when we were done and tried doing them. They see us being active and healthy, and they want to emulate that and when they are old enough, we get to do it together.<br />
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Paige and Micah joined the Clever Running Club at their school. They have been running after school 2 days a week since school started. They love it. Paige has come a long way, and Micah, like his mom, is a natural at it. This last Saturday, they ran the mile route at the Shelby's Run in Clever. Jenn has won the 10k twice in the last three years but decided not to run it this year so she could run with Paige. I told Micah to pace himself, but like I do on race day, he took off way too fast. Jenn and Paige started off on a nice trot.<br />
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<tr><td class="tr-caption" style="text-align: center;">Paige and Jenn </td></tr>
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Devon and I hung out at the starting line chatting with others and at about the 8 minute mark, I saw a familiar figure turn the corner. I realized no one had crossed the finish line yet. I started yelling to Micah, "COME ON, BUDDY! FINISH STRONG!" He took off in a sprint to the finish. He later told me that people cheering for him gave him energy and my cheering gave him the extra energy to run harder. While I was cheering, a couple of the other parents said, "That boy is fast," and "Wow, he did it so fast." He won the mile run! He did it in 8:43. Paige had an accident about a half mile in, but she did great before then. She would've finished too, but we had to run her home to change her. So proud of my family.<br />
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<tr><td class="tr-caption" style="text-align: center;">Micah winning the mile run</td></tr>
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I cannot wait to see what new things my healthy choices will bring my way and how high my box jumps will go up once the weight comes down more. In the two weeks I have been trying to eat healthy, I have lost 15 pounds! Chris @ Heavy Stepshttp://www.blogger.com/profile/09122524402492599040noreply@blogger.com1tag:blogger.com,1999:blog-1605902745484869625.post-31884075437678359152014-11-20T23:17:00.000-06:002014-11-20T23:18:08.583-06:00Running and CrossFit, Why They Both RuleI wanted to title this blog "Running vs. CrossFit," but I didn't feel like that was a good way to start this thing. "Running and CrossFit, Why They Both Rule," was better. As I have been starting down my weight loss journey again, I have looked back on when I started running and how that was such a great time in my life. I got down to 244 pounds from 333 when I was running. That is pretty awesome. I am not running anymore, but I am doing CrossFit. I am a friend hoarder, so any endeaver I start, I add as many people as I can as friends in that pursuit. So I get to see a lot of running and CrossFit posts daily.<br />
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When I started running, I quickly made many friends in the running community. Life-long friends. When I started CrossFit, I quickly made many friends in the CrossFit community. Life-long friends. I have noticed both sides tend to think the other side is crazy. Even though CrossFit does preach the importance of having endurance, and running coaches do preach the importance of cross training. <br />
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My observations:<br />
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<b>1. Both are very passionate about what they do.</b> <br />
I am pretty sure I posted just as much about running on Facebook as I do CrossFit now. Maybe CrossFitters are a little more vocal as a whole about what they are doing, but I have several CrossFit friends who never post about it. <br />
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I think the obsession on posting so much about CrossFit is because it is still new for so many people. There are so many fun and different things to do, and then you start getting PR's and lifting heavier. You are doing things you never thought about before. I think I can swap out the word "CrossFit" for "running" and it would almost work. I remember how excited I was the first time I ran 30 minutes without stopping, I posted about it. Or when I got blisters on my feet. When you start doing something good for your body and your body starts changing, you get super excited!<br />
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<b>2. Injuries happen.</b><br />
I remember when I was talking to friends about how I wanted to start running to lose weight. I had several people tell me how bad it was for my knees, or how they tried to run but got hurt. Guess what? I got injured a few times when I was running. My knees did hurt some. I stepped wrong and twisted my ankle. Sometimes I over-trained and tried to run more miles than I was ready to run. Sometimes I would get blisters the size of silver dollars on my feet. Some of these injuries could have been prevented if I would've listened to my coach or running partners. Sometimes they just happen. If you don't listen to your body or to the people who know more than you, then yes, you can get injured from being stupid.<br />
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I remember when I was talking to friends about how I wanted to start CrossFit to lose weight. I had several people tell me how bad it was for my knees, or how they tried it a few times but got hurt. Guess what? I have been injured a few times doing CrossFit. My knees do hurt sometimes. I jumped off a box and rolled my ankle. Sometimes I over-train and try to lift more weight than I am ready for. Sometime I tear my hands from doing pull-ups. Some of these injuries could have been prevented if I would've listened to my coach or lifting partners. Sometimes they just happen. If you don't listen to your body or the people who know more than you, then yes, you can get injured from being stupid.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGfwyl7OSqOA-7qZKzX46vRjL6faVtmsP_ZabtBS0ehgIIhXdYywzP9QyPXNGi0oqM9CKDNz2R40E4yTob96MlREhXwVRPbFUrrSt5s-E0_lXRFAvDFopMoDJ4KC-X16X0qsesm1eX_9gr/s1600/crossfit-meme-generator-crossfit-ohhh-it-s-a-deeep-burn-b433a5-1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGfwyl7OSqOA-7qZKzX46vRjL6faVtmsP_ZabtBS0ehgIIhXdYywzP9QyPXNGi0oqM9CKDNz2R40E4yTob96MlREhXwVRPbFUrrSt5s-E0_lXRFAvDFopMoDJ4KC-X16X0qsesm1eX_9gr/s1600/crossfit-meme-generator-crossfit-ohhh-it-s-a-deeep-burn-b433a5-1.png" height="320" width="272" /></a></div>
<br />
<br />
<b>3. It does amazing things for you.</b><br />
I remember when I first started running, I thought it was going to kill me. I could not even run from one light post to the other. But with anything you stick to and keep at, it gets better, and the weight came off quickly. I remember really looking forward to getting my 5 runs in a week. The feeling of that runner's high that would stay with you throughout the day. I loved that. I miss it.<br />
<br />
I remember when I first started CrossFit, I thought it was going to kill me. I could not even finish the first few minutes of the workout. But with anything you stick with and keep at, it gets better. The weight didn't come off as quickly partly because I wasn't eating like I should. I do look forward to getting my 4-5 workouts in the week. The feeling of finishing a really hard workout carries you through the day. I love it too. <br />
<br />
I can keep doing this all day. I wanted to point out the similarities between the two things. Maybe the two camps can have a little more understanding for each other. My wife still runs 3-4 times a week, and she does 3-4 CrossFit workouts a week, too. I remember when one of my running friends told me I should run more, "CrossFitters don't run, and they hate running." But to be honest, I don't think a lot of CrossFitters love running. I remember at this year's Tanger Throwdown, they announced the first workout was a 5k. You should've seen how pissed off people were. I heard one girl say, "THIS ISN'T CROSSFIT!" The funny thing is that she is wrong. Running is a part of CrossFit!<br />
<br />
I asked our endurance coach at CrossFit Republic, James Pettit, why running is important for a person who wants to do CrossFit.<br />
<blockquote class="tr_bq">
<span style="font-family: inherit;">"It's important to run while doing CrossFit, because endurance is part of the <a href="http://journal.crossfit.com/2002/04/foundations.tpl" target="_blank">10 general physical skills</a>. But beyond that, it's a super accessible way for anyone to get into fitness. Also, endurance is a huge part of being better at CrossFit. Once that 10-minute mark hits, a person's endurance comes out in a big way. In order to be more competitive, you need endurance, and I believe running is one of the best ways to acquire it."</span></blockquote>
James was a runner before he ever found CrossFit, and he has crushed his previous PR's since he started his regular WODs. My wife can say the same thing. She just ran a 1:38 half-marathon, her best time ever and a 5-minute improvement!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-Q4xj4WmoDiXq9SlweMF4vxUj6WZCj0xnEME-SWUV2jMXAQggu4ay5kPe6suHW0X9WpqzjZqB7J8F40WpCLt_eOuN16QCSZj8w1MaOU-kFwLVwoirI2vAcyqJIynHRCwdNv2lghymWyIw/s1600/James.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-Q4xj4WmoDiXq9SlweMF4vxUj6WZCj0xnEME-SWUV2jMXAQggu4ay5kPe6suHW0X9WpqzjZqB7J8F40WpCLt_eOuN16QCSZj8w1MaOU-kFwLVwoirI2vAcyqJIynHRCwdNv2lghymWyIw/s1600/James.jpg" height="320" width="193" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Coach James</td></tr>
</tbody></table>
I wanted to get to the bottom of why running is hated by CrossFitters, and why do CrossFitters hate running so much? I liked it a lot when I was doing it. I fail at it now,though, and that makes me not enjoy it that much anymore. So I put the question to our endurance coach James.<br />
<blockquote class="tr_bq">
<span style="font-family: inherit;">"<span style="background-color: white; color: #141823; line-height: 17.9400005340576px; white-space: pre-wrap;">I don't think all hate it but a lot do. Here's my opinion of why. Running is boring, slow, lonely, and not glamorous. None of those adjectives are used to describe CrossFit. CrossFitters love CrossFit, because it's fast, exciting, loud, and community-based. Typical CrossFit hashtags: liftheavyshit, beastmode, etc. So taking this and combining it with the 'why run' info above, I think CrossFitters eventually come around to embracing running, because it's a weakness that needs to be attacked in most people."</span></span></blockquote>
Maybe we will see more and more running in CrossFit. <br />
<br />
I remember my coach Shannon Cochran from Nixa Running would always preach how important any kind of cross training is. It doesn't have to be CrossFit; it can be many different things. So I asked her, "Why is it important to run and cross train? If it's CrossFit, yoga, body pump or anything." I really enjoyed her response.<br />
<blockquote class="tr_bq">
<span style="font-size: x-small;">"Cross training is important for any sport. It can reduce the chance of an overuse injury with one specific exercise. Cross training for runners, for example, needs to be something that mimics the heart rate of running. Examples are cycling, rowing, skiing, etc. It needs to be challenging but use different muscles.<br />Strength training is important to runners and cyclist because it builds those muscles up to where they can sustain the hard work these two exercises put on particular muscles. </span> </blockquote>
<blockquote class="tr_bq">
<span style="font-size: x-small;">I am a believer that endurance runners need endurance strength training: more reps, lower weight.<br />It is irrelevant if a runner can squat hundreds of pounds if their back, glutes, and abs (core) are weak from ignoring them.</span> </blockquote>
<blockquote class="tr_bq">
<span style="font-size: x-small;">A runner and cyclist both need ST for upper body. As you know carrying your arms in the same position for HOURS can be exhausting. ST (at an endurance level) can help with that fatigue.</span> </blockquote>
<blockquote class="tr_bq">
<span style="font-size: x-small;">Three fundamentals of fitness are: cardiovascular, strength training, and flexibility. Pilates and or yoga are great for runners.</span> </blockquote>
<blockquote class="tr_bq">
<span style="font-size: x-small;">A lot of heavy lifters forget they still need to work their Hearts. Cardiovascular health is as equally important as being functionally strong."</span></blockquote>
Shannon doesn't just run. She cycles, stair climbs, goes to body pump classes, rows and teaches boot camp. I would never challenge her to a plank contest. I don't think I know of many people who could hold a plank longer than her. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7pYodRwdVM5kxa6-52i_CcqN8_HRk04SyKQQXmBfevuNzrayXKm6YQ1kaVLx3IIOEb5IB4thgxu5W57o7bZxvnztBWJKC7Xp6rHna2kkU4-5GWGjAfA-GJ6iRdTLWjpybeT0wozbpFDB_/s1600/Shannon.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7pYodRwdVM5kxa6-52i_CcqN8_HRk04SyKQQXmBfevuNzrayXKm6YQ1kaVLx3IIOEb5IB4thgxu5W57o7bZxvnztBWJKC7Xp6rHna2kkU4-5GWGjAfA-GJ6iRdTLWjpybeT0wozbpFDB_/s1600/Shannon.jpg" height="320" width="145" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Coach Shannon</td></tr>
</tbody></table>
My unprofessional opinion from just someone who has been immersed in both worlds, I feel like it is important to find balance in running/endurance activities with strength training. I, for one, am going to make an effort to start running more. Who knows, I might even sign up for a race.<br />
<br />
<br />Chris @ Heavy Stepshttp://www.blogger.com/profile/09122524402492599040noreply@blogger.com2tag:blogger.com,1999:blog-1605902745484869625.post-91244599066450430762014-11-19T21:06:00.000-06:002014-11-19T21:10:21.824-06:00Chinese Food... It's A ProblemI love Chinese food. Like, I really, really love Chinese food. I've been known to go to lunch at <a href="https://plus.google.com/102379419380004983881/about?gl=us&hl=en" target="_blank">Pacific Kitchen</a> in Springfield 5 times in a week. They know my order. I don't have to tell them. I get the Sweet and Sour daily special with an extra egg roll. <br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8hxw1wEaYt4IA09j-dK10XpuFADy-TGBtWptENxATCQ27qbOTq5wDm2sa7evBp1Apt1yDQhKa9tEE2OkYy8y_efkfAWZdCNE25RQQPwrhDGhcYhdq5FLxdKEuw1BTYbHecomjlyDQ3tnT/s1600/IMG_2817.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8hxw1wEaYt4IA09j-dK10XpuFADy-TGBtWptENxATCQ27qbOTq5wDm2sa7evBp1Apt1yDQhKa9tEE2OkYy8y_efkfAWZdCNE25RQQPwrhDGhcYhdq5FLxdKEuw1BTYbHecomjlyDQ3tnT/s1600/IMG_2817.JPG" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Food Porn</td></tr>
</tbody></table>
My boss picked up my lunch one day, and when he gave them my order, they said, "Oh, I know who this is for. Tell Chris hi!" (Part of them knowing me is that I will talk to everyone, and everyone is my friend.) So, if I look back on it, I realize that in the work week alone I spent almost 30 bucks! <br />
<br />
I have a problem. As in I would eat the lunch Jenn packed me, and THEN I would go get Chinese food. The thought of not being able to eat this really made me sad. I know some of you do not understand that feeling, but when you have a food addiction, the thought of not eating all the favorite foods anymore truly make you sad. I got depressed. I was okay with not getting <a href="http://heavysteps5k.blogspot.com/2013/06/i-had-mistress-and-her-name-was-wendy.html" target="_blank">Wendy's</a> or Taco Bell (BTW, the new breakfast bacon crunch wraps are amazing... I mean gross) or all my other haunts. Just the thought of giving up my sweet and sour was almost too much for me to handle. <br />
<br />
When I tried and failed at eating healthy before, I would start the week out right. Come Wednesday, I would justify buying just one egg roll at lunch, because I had already done so well that week. Then the next day, I would buy the lunch, and Friday, I would get the extra egg roll and some extra rice... because I already fell off the wagon.<br />
<br />
So what am I to do? How do I take my weakness and make it into a strength? I BET YOU WANT TO KNOW! Other times I would take a free day on Saturday. I would then hit up a Chinese buffet and CRUSH IT. You better believe I can put some hurt on a buffet. I would continue to eat like that the whole weekend.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlw-JuXhjDffRWYIlIKAnPZhUP9pS9leVPNUd2X7vi0OR1QW_tlfvUC3vXklFicBppsaQl_WWn5cQTHD-EVeaiPP1ZZbu80zW_nqwLUR0dchy6_62JrOtLFUGWCQuZtqbbMpfH0br-V121/s1600/So+happy.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlw-JuXhjDffRWYIlIKAnPZhUP9pS9leVPNUd2X7vi0OR1QW_tlfvUC3vXklFicBppsaQl_WWn5cQTHD-EVeaiPP1ZZbu80zW_nqwLUR0dchy6_62JrOtLFUGWCQuZtqbbMpfH0br-V121/s1600/So+happy.gif" height="160" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Me going into a buffet</td></tr>
</tbody></table>
Afterwards, I feel terrible every time. While I am eating, I'm happy. But right after, I am in pain. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsdP1yqY8XWhoO8yDyiDt-2_lRtVquiMDc-KBGBj0ANAogh54FGbOeGwgDY-qrurG84NFUPAfMHBKTe6eoCgFrUM5EooRae3KSQCeX6KLUvjDJZ9gjAl0tDmf6o0mIxOYcQihaaoqF8c-R/s1600/crying.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsdP1yqY8XWhoO8yDyiDt-2_lRtVquiMDc-KBGBj0ANAogh54FGbOeGwgDY-qrurG84NFUPAfMHBKTe6eoCgFrUM5EooRae3KSQCeX6KLUvjDJZ9gjAl0tDmf6o0mIxOYcQihaaoqF8c-R/s1600/crying.gif" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Leaving the buffet</td></tr>
</tbody></table>
So I figured out what I am going to do. I posted the other day that if I lose any weight that week when I weigh in on Monday, I can add 1000 calories to one of my meals, a total of 1400. My friend Raymond from CFR gave me that tip, and it has helped him a lot. When he told me, I thought it was a great idea, and that I was going to do that. Later that night as I was thinking on it, I realized I could have Chinese food again once a week! <br />
<br />
I got so excited. At work that next day, I kept telling everyone about PK Monday. I would just turn to my boss and say, "Guess what? I get PK on Monday." I think he got sick of it after the 7th time I told him.<br />
<br />
So I weighed in on Monday, and I had lost 9 pounds for the week. I didn't run off to get my fix right away. I didn't weigh in until after work. I didn't want to slam my dinner and then go workout, so I put it off until Tuesday.<br />
<br />
I got my trusty app, MyFitnessPal, and figured out that if I didn't get the wontons that come in the meal and only eat the one egg roll, it would be about 1000 calories. I was going to be 400 short. I was happy with that. I threw off the girls at the counter by not ordering the extra stuff and by asking the wontons to be left off. I destroyed the lunch. I ate it way too fast. Next time I will take my time. <br />
<br />
It was the best PK I ever had. Do you know why it was so good? It was because I earned it. I was good throughout the week and to me it tasted that much better. I wasn't uncomfortable after I ate it because it was a "normal" sized portion. My stomach didn't know what to do with it, though. When I got back to work, it started rumbling. After eating clean and healthy for a week, it didn't like it. <br />
<br />
I can still love my Chinese food, but if I eat it sparingly, it will taste that much better to me. And I am still within my calorie allotment for that day, too. I got on the scale the next morning, worried that I ruined everything, and I found that I was down another 2 pounds. <br />
<br />
What I feel like I can take away from this is we need to find a balance in life. I go from one extreme to another, but when I lose the weight, I can balance the foods I enjoy with the healthy stuff. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLAcGPj3uVqtnsYghEjOGkUcJ_dvLE9b09K0cdrh_kVPZUSpV7XNGJFAW_Z63_iIcU0GJAvRHUvyIsbLmW86yp07oKhU1xg1PN2Bc25cgy-q_RhCRnlWAHUHnY04l4WcdgIKCeV9f0kOEn/s1600/Cake_is_a_sometimes_food.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLAcGPj3uVqtnsYghEjOGkUcJ_dvLE9b09K0cdrh_kVPZUSpV7XNGJFAW_Z63_iIcU0GJAvRHUvyIsbLmW86yp07oKhU1xg1PN2Bc25cgy-q_RhCRnlWAHUHnY04l4WcdgIKCeV9f0kOEn/s1600/Cake_is_a_sometimes_food.png" height="180" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cake is a sometimes food</td></tr>
</tbody></table>
<br />Chris @ Heavy Stepshttp://www.blogger.com/profile/09122524402492599040noreply@blogger.com1tag:blogger.com,1999:blog-1605902745484869625.post-50784580600567946322014-11-18T14:17:00.000-06:002014-11-18T20:38:06.993-06:00That's How Winning Is Done<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: Calibri, sans-serif; font-size: 11pt;">Being mentally tough is something I struggle with.
I logically know what I need to do, but when the going gets tough,
sometimes I stop going. Not all the time. But enough that it is
something I need to improve on. If I try to start eating healthy, I might
have all intentions on doing well on Monday, but come Friday, ask me how I did.
I’ll tell you how I started the week off right, but around Wednesday or
Thursday, I fell off the wagon. Then I will make some kind of joke about eating
Chinese food. We will have a laugh about how we all love Chinese food,
but then when you leave, I feel fat and like a failure, because I wasn’t tough.
I gave up, because I wanted to eat the junk more than I wanted to be
healthy.<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-family: Calibri, sans-serif; font-size: 11pt;">I am not sure how people go to a “dark place” in a
workout. I am not as mentally tough as they are. I am not able to
suffer through a workout. Sometimes a third of the way through it, I start
thinking to myself, “Why the hell am I doing this?" Is that being
mentally tough? I see people who love the hard workouts. I want to
love the hard workout! Instead of thinking of why this is hard, I want to think
about how much this will improve me.<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<br />
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-family: Calibri, sans-serif; font-size: 11pt;">I’ve been trying to lose weight and become better in
the gym, but I felt like I wasn’t getting the results that I wanted and needed.
I wasn’t losing weight, because I wasn’t eating like I should. I
wasn’t hitting my goals in the gym, because I wasn’t eating like I should, and
I wasn’t pushing myself to my fullest potential in the workouts. I had to
humble myself and ask for help. I personally could not do it on my own;
I’ve tried. So I reached out to my friends and coaches for help.<o:p></o:p></span></div>
<div style="text-align: left;">
<span style="font-family: inherit;"><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"></span><br style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;" /></span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMi4uYFnsge7dOBg98pI39T1N6-J2FoNi9iOKPWevRYtMTxB2t1lY6W0zqZ6dzQuMwufrBQT550IXd-prIdIZld2G7TB51CodyPl0t68Up-dtJgSlnT4UTQN8cOlP7Mt4gS_fQUFnxZRev/s1600/Weight+Loss+Before.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: inherit;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMi4uYFnsge7dOBg98pI39T1N6-J2FoNi9iOKPWevRYtMTxB2t1lY6W0zqZ6dzQuMwufrBQT550IXd-prIdIZld2G7TB51CodyPl0t68Up-dtJgSlnT4UTQN8cOlP7Mt4gS_fQUFnxZRev/s1600/Weight+Loss+Before.jpg" height="320" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: inherit;">My "before" photo 11/17/2014</span></td></tr>
</tbody></table>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: Calibri, sans-serif; font-size: 11pt;">I’ve started a weight-loss program with Macy. He
is one of the owners and coaches of CrossFit Republic and has a lot of
experience with nutrition and strength.<o:p></o:p></span></div>
<div style="text-align: left;">
<span style="font-family: inherit;"><span style="-webkit-text-size-adjust: auto; font-family: UICTFontTextStyleBody; font-size: 17px;"><br /></span>
</span></div>
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH827IBGgM-ckOj2AiAE66x45tQfP7XaX2UHAUaCHONCL9sA3uQnIINCuc2fpJQMbcDyXSwsn4weN4J1KQYGHTFwJq8d-BXATJiuLAVjpbEuwjXqN7QrWmDEed2rXQgvDrgP7larn4K1S7/s1600/Macy.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH827IBGgM-ckOj2AiAE66x45tQfP7XaX2UHAUaCHONCL9sA3uQnIINCuc2fpJQMbcDyXSwsn4weN4J1KQYGHTFwJq8d-BXATJiuLAVjpbEuwjXqN7QrWmDEed2rXQgvDrgP7larn4K1S7/s1600/Macy.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Coach Macy</td></tr>
</tbody></table>
<div style="text-align: left;">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
His Dad, Scott, is also coaching me on my weight
loss. He has recently lost 50+ pounds and looks great! He has struggled
with a lot of the same issues I struggle with. I also have my coaches at
CrossFit Republic who are going to help me stay on track at the gym and give me
little extra credit workouts throughout the week. Joe wrote me the
training program for the burpee mile and is always quick to give me
some extra things to do.<o:p></o:p></div>
</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1DKnQ6xFHvcmPF87D1YXgDTSd1E8ey-UjxJ1vXy8ywygDsVuCi6iCz1bWNsy2psd2MPYzHSIRFPJhiEyDbzraSJ9Z7adocOmWoimDMSVEFwxZdS_o-gaauwzj6gwxfbdg5imXJr_0Kyyq/s1600/Joe+and+Chris.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1DKnQ6xFHvcmPF87D1YXgDTSd1E8ey-UjxJ1vXy8ywygDsVuCi6iCz1bWNsy2psd2MPYzHSIRFPJhiEyDbzraSJ9Z7adocOmWoimDMSVEFwxZdS_o-gaauwzj6gwxfbdg5imXJr_0Kyyq/s1600/Joe+and+Chris.jpg" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Coach Joe and I at Shredfest</td></tr>
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<span style="font-family: Calibri, sans-serif; font-size: 11pt;">So I put my trust in my coaches and promised myself I
will follow the plan they set up for me. I am going to be weighing in
twice a week. On Monday and Thursday after work is when I weigh in. This
will keep me honest throughout the week. Scott gave me his nutrition
guild lines that he used to lose the weight. This is the start of week 2
and when I weighed in on Monday, I was down a total 9 pounds for last week.
I always drop weight fast at the start because a lot of it is water
weight and just cleaning out all the junk. So far so good. I am going to
be posting here to update everyone how it is going. Posting on my blog
last time I lost a lot of weight was a huge piece of the puzzle for me, because
it was another level<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: Calibri, sans-serif; font-size: 11pt;">of accountability.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Calibri, sans-serif; font-size: 11pt;">A cool thing that we are doing this time around is we
are doing a free meal IF I lose weight that week. The free meal isn’t a
free-for-all, eat- everything-in-sight free meal, but I get an extra 1000
calories for one of my meals one day. I can eat that one meal or thing that I
have been craving all week. It is also after my weigh in on Monday, so I
have to be good throughout the weekend. This is when I am the weakest.
So I have motivation to eat healthy and stay on the plan throughout the
weekend. Before I would do a free day on Saturdays, and it would turn into free
weekend, and I would pretty much undo all my hard work throughout the week.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Calibri, sans-serif; font-size: 11pt;">Macy sent me this quote last night from the movie<span class="apple-converted-space"> </span><i>Rocky Balboa</i>. It struck true
to me.<o:p></o:p></span></div>
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<br /></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-family: Calibri, sans-serif; font-size: 11pt;">"Let me tell you something you already know. The
world ain’t all sunshine and rainbows. It’s a very mean and nasty place, and I
don’t care how tough you are, it will beat you to your knees and keep you there
permanently if you let it. You, me, or nobody is gonna hit as hard as life. But
it ain’t about how hard ya hit. It’s about how hard you can get hit and keep
moving forward. How much you can take and keep moving forward. That’s how
winning is done! Now if you know what you’re worth, then go out and get what
you’re worth. But ya gotta be willing to take the hits, and not pointing
fingers saying you ain’t where you wanna be because of him, or her, or anybody!
Cowards do that, and that ain’t you! You’re better than that!" –Rocky
Balboa<o:p></o:p></span></div>
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<span style="font-family: Calibri, sans-serif; font-size: 11pt;"><br /></span></div>
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<span style="font-family: Calibri, sans-serif; font-size: 11pt;"> </span><span style="font-family: Calibri, sans-serif; font-size: 11pt;">It feels like at times I keep getting hit, and I feel
hopeless. There are days I just want to give up and be fat and eat what I
want. I have to keep getting up and keep moving forward for me and for my
family. I am worth it, and I have to go out and get it. Sometimes it
takes humbling yourself and asking for help, but that is okay! That’s how
winning is done.</span></div>
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<br />
The week leading up to the competition I was very excited and nervous. It was going to be with the people I have been working out with at my home box, but still, it was a competition. I had three goals. 1. Set a new PR by squat cleaning and front squatting 205. The squat wasn't going to be the issue; it was the clean. 2. Finish all the WOD's in the allotted time period. 3. Don't finish last.<br />
<br />
Friday night, I went to CFR because we had to do childcare, and I wanted to practice my squat cleans. They felt good, but I did get in my head a little. I was over thinking what I was doing. So I stretched some and visited with some of the others, discussing strategy for the first two WOD's. I had a good healthy dinner, and I tried to go to bed early. I couldn't get to bed. It took me a long time to get to sleep and then at 5 am, I was wide awake. I tried to lay in bed and get some more rest. I just took the time to visualize myself doing the squat clean. Really getting the third pull and getting under the bar. <br />
<br />
Oh course, it was a mad dash to get out the door that morning. We had to get the kids ready and fed. We forgot to put our clothes for the day in the dryer. So we were drying our clothes. Trying to eat. Jenn was just as nervous as I was, so we were both talking goals and strategy.<br />
<br />
When we got to the gym, we signed in and put the kids back in the play room. We then started slowly warming up and visiting with friends. At this point, I was ready to go. I was in good spirits and full of energy.<br />
<br />
<u>WOD 1&2</u><br />
WOD's 1 and 2 were combined in the first workout. The first 8 minutes we established a max load for the strength complex of 1 clean and 2 front squats. The last two minutes we did as many double unders (or singles at a 3x1 ratio) as we could.<br />
<br />
Jenn did really well. She set a 10 pound PR on her clean. She was able to power clean 105 with the two squat cleans. It did take her three tries to get it and on one of her attempts, it pancaked her. She got too far back in her heals when she tried to squat clean it, and the weight fell back on her. She was fine, got pissed off and cranked it out. She then rocked her jump ropes. It was awesome to see how pumped she got after hitting that 10 pound PR.<br />
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I had a good strategy coming into the lift thanks to one of our coaches, Joe. He told me to warm up with a weight that I want to start with. So I was able to match my PR of 185 on my first attempt while warming up. When the WOD started, I ran over and threw on 185 and cranked it out no problem. Felt good. I then jumped to 195. It felt good. The squat clean felt good and the squat was no problem. I really focused on getting under that bar. I still had plenty of time, so I went for 200. It wasn't pretty, but I did it. I pulled a little two early and really had to fix the bar position while in my squat. I felt it in my wrist. Then there I was at 205. I still had 4 minutes on the clock to do it. I took my time. Took a few deep breaths and went for it. I missed it. Again I didn't get my arms through fast enough, and I had to drop it. I still had plenty of time. I walked up to the bar, closed my eyes and visualized myself doing the perfect squat clean. Took a deep breath and pulled. It felt so smooth. I pulled that trigger once my hamstrings where loaded and just felt that bar fly up. I dropped down into that squat, pulled my arms through and felt it land on my "meat rack" in the perfect front squat position. I pushed my knees out and lifted that weight. I went down for my second squat and as soon as I came up, I heard all my friends cheer. I did it! I got my goal, and it felt really good. So I tried for 215! Why not! Let's do this thing. Riding that high from a big PR, I grabbed that bar and pulled, maybe a little too soon or too hard, but when I dropped down for that squat, it hit me right in the chest and knocked me over. At that point, I knew I was done. I decided to get ready for my jump rope. I was tied for 4th after this.<br />
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I had no idea how hard it would be to do jump ropes after doing front squats. I didn't do as well as I thought I could, but I did it. I got 7th.<br />
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My shoulder was a little sore after the WOD, so I rolled it out a little and stretched. Then I ate a protein bar and drank some water. Tried to stay warm and relaxed. <br />
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<u>WOD 3</u><br />
5 Minute AMRAP (As Many Reps As Possible) 5 Air Squats, 5 Push-ups, 5 Box Jumps 20/24 inch<br />
<br />
Jenn got first on this event. She was able to complete 10 full rounds in 5 minutes. She flew and seemed to get faster as she was working. Anything like this is in her wheel house. She is so strong and quick that she was able to fly through the movements and really pogo through those box jumps. She is a rockstar, and I love her so much!<br />
<br />
I knew that the box jumps where going to slow me down. We could step up onto the boxes, so I knew that was what I needed to do from the start. My goal was to keep moving and rest at the top of the box if I needed it. I came in dead last on this event but not by a lot. I was pretty close to some of the others.<br />
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I took some time to stretch and drink some protein. They had not posted the last WOD yet, but I figured it was going to be a chipper.<br />
<br />
<u>WOD 4</u><br />
12 minute time cap<br />
5 Sprints between the cones and the rack<br />
25 Wall Balls 14/20<br />
5 Sprints<br />
25 Kettlebell Swings<br />
5 Sprints<br />
25 Burpees<br />
5 Sprints<br />
25 Deadlifts 105/185<br />
5 Sprints<br />
<br />
I am not going to lie. My heart dropped when I saw this WOD. Burpees... It had to be burpees. Jenn was excited. She felt pretty confident going into this WOD. She was sitting at 4th overall and felt like she could step it up in this WOD. I felt like I was going to lose my 9th place standing. I was 9th out of 11 and knew that it would be a struggle to finish under the 12 minute time cap let alone complete it.<br />
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Jenn rocked it. She was right next to her best friend Crystal through the whole competition. They are both competitive, and they push each other to be stronger. They also run together. It is really cool to see them compete. Jenn barely squeaked out the win of WOD 3 by one rep, so I was pretty sure Crystal was determined to win WOD 4. Crystal started off strong in the wall balls and established the lead pretty quick. Jenn was able to stay a couple of reps behind her through the kettlebells. I thought Jenn would be able to make up some ground on the burpees but not at all. Crystal and Jenn did all 25 unbroken. I think she might of gained a little at this point. It was down to the deadlifts. Crystal got to the bar first and had her first 3 deadlifts done before Jenn was able to get her first. Crystal broke them into smaller sets and Jenn tried to do them unbroken to catch Crystal. Jenn did have to put the bar down after 13 and took a few breaths and finished her 12. Crystal finished in 5:54, and Jenn finished in 6:01. It was awesome! <br />
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So before my turn to do this, I was dared to take my shirt off and bro out when I did my deadlifts. I am still fat. I am losing weight but still fat. See the photo of me above for a reference. <br />
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I knew the running back and forth wasn't a strong suit for me, so my strategy was to catch my breath on the sprints and go a little slower. I have never been good at the 20 pound wall balls. It tends to smash me in the face when I do them, and this didn't change at all. My second wall ball came back down and hit me right on the nose. It felt like I was punched in the face. I saw stars. After that, I couldn't find a rhythm. I kept no repping by not hitting the wall or not throwing it up high enough. It was very frustrating. Kettlebell swings went okay, but instead of going unbroken like I planned, I had to rest a few times.<br />
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I hate burpees. I finished my sprints and started on them. I knew I was in trouble after my first 5. I felt delirious. I would do a couple then ask my judge Jen how many I was at. I knew I had to finish this WOD. So I tried to break them into sets of 5. It was not easy and the frustrating part was almost everyone else was done with the WOD at this point.<br />
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I kept pushing and got my "sprints" in. So remember when I said I was delirious from doing my burpees? Well further proof of that was when I got over to the bar, I took my shirt off and threw it to Jenn. I heard a lot of cheering, but I am pretty sure I heard some "ewws" as well. Oh well. Those were the hardest deadlifts I have ever done. Remember the clock was still running, and I was almost out of time. Everyone was cheering me on and yelling for me. That was pretty cool. I tried to string them into 5, but ended up doing one at a time until the last 5. Everyone was cheering and yelling. <br />
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I totally forgot I had to run 5 more sprints. I remember thinking to myself, "I wish I had my shirt on still; no one needs to see this sexy thing swing in the wind." Oh well. I had less than a minute. I got it done. Everyone cheered for me. That felt amazing. Knowing so many people cared if I finished and got my goal. Jenn ran over to me with my shirt, and I just laid there. <br />
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Jenn got third place! She did amazing. Crystal got first. She is such a strong competitor. WOD's 1 & 2 hurt Jenn. She can't throw the steal around like some of the others... yet!<br />
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I thought for sure I would've ended up in last place because of how slow I was on that last WOD. But because of how good I did in WOD 1, it helped me stay in 10th out of 11. I got all my goals! 205 squat clean PR, finish all the WODS in the allotted time, and not come in last. I cannot wait to do this again next year to see how much I improve!<br />
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We have the best box and the best coaches. Thank you so much for putting on our in-house competition. I learned a lot about myself and really pushed. <br />
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<br />Chris @ Heavy Stepshttp://www.blogger.com/profile/09122524402492599040noreply@blogger.com3tag:blogger.com,1999:blog-1605902745484869625.post-21278563139090812282014-01-10T00:04:00.000-06:002014-01-10T00:04:54.752-06:00Say HelloRemember that first time you ever walked into a gym, or met with a fitness group? Remember how that felt? Nervouscited!<br />
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For many people, it took a lot to get to that point to even walk through those doors. It was a long process. Some might have a few pounds to lose, and others have several hundred. Some just had something to change in their life. Some are looking for a friend. Those that decide to change and go to a gym, box, boot camp, Zumba class and running group all had to start somewhere. For a lot of people, that first time they go can make or break them.<br />
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Just remember how you felt when you first decided to join a gym or group. I remember the times when people would walk up to me and befriend me, and I remember the times when no one talked to me and I didn't ever want to go back. <br />
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It is so important to say "hi" to a new face. Welcome them! Try to learn their name. I'm terrible with names, but I try really hard to learn the names of my new friends at the gym. I was always so impressed when a coach remembered my name. Those who are new need to know that they have a friend at their new gym, box, boot camp, Zumba class or running group. It might be the difference in them making a long-term commitment rather than flaking out after a few times.<br />
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Here are some tips on what you can do to befriend the new person at the gym.<br />
1. Say "hello".<br />
Simply telling a person "hi" and asking them their name is a big deal. I still remember when Jarrod at CrossFit Springfield East came up to me, introduced himself, and welcomed me to CrossFit. He showed me around and answered all my questions when I was just dropping in to see what it was all about. <br />
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2. Introduce them to others.<br />
You've made a lot of friends at this point at the gym or in your group. Introduce the newcomers to your friends. The next time they come and if you are not there, they will gravitate towards the people you introduced them to!<br />
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3. Workout with them.<br />
Don't just say "hi" and leave them. Take the time to show them where things are. Involve them in the rotation of the strength complex. Run the first couple of miles with them. Work with them. This will go a million miles. They will not be afraid to go to you for help.<br />
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4. Invite them back and encourage them.<br />
A lot of times they are so excited they just did the workout. They might be dead tired, but they are excited. Tell them they did a good job, and invite them back. Tell them you are excited to see them again. <br />
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5. When they do come back, talk to them.<br />
They may be sore, but they are ready for more. Talk to them about it. Talk about when you started and how you felt. <br />
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We all can use some new friends in our lives. So be the person you hoped to meet when you first joined the gym, box, boot camp, Zumba class or running group. Everyone wants to feel welcome. Friendship is magic!<br />
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JUST TWO DAYS TILL MY COMPETITION! SO NERVOUSCITED!<br />
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<br />Chris @ Heavy Stepshttp://www.blogger.com/profile/09122524402492599040noreply@blogger.com4tag:blogger.com,1999:blog-1605902745484869625.post-87545170284570836372014-01-08T07:05:00.000-06:002014-01-08T07:05:22.827-06:00Do Work<div class="separator" style="clear: both; text-align: center;">
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How many times have you heard someone yell DO WORK while you have been in the gym? I never really thought twice about it. It is just something you hear, and I have heard myself say it. You are at the gym, and that weight isn't going to lift itself, so do work! </div>
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I had one of those mind-blowing/game-changing moments the other day while playing on Facebook. Let me back track a little. A little info about me... I am a friend hoarder on Facebook. I add friends left and right. I especially add people when they are involved in things I love. When I first joined CrossFit in Springfield East, I searched out the coaches right after a WOD with them and sent the Friend request. They are awesome, and I want to be their friends. <br />
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So after a WOD, I ran home and added Alissa, one of the coaches at the CrossFit in Springfield. She was very nice to the newbie I was and really encouraged me while I was there. She wasn't my coach long, but I kept her as a friend on Facebook (I hoard friends). To me, she is very motivational, funny and talks about her WOD's, PR's and fitness goals a lot on Facebook. I find myself liking her status quite a bit.<br />
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<tr><td class="tr-caption" style="text-align: center;">Alissa</td></tr>
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The other day, she made a post talking about New Year Resolutions. In her post, she talks about how people approach her about their goals and how to achieve them. She said a lot of times the conversation ends with the other person saying, <span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">"Well it's easy for you, be</span><span class="text_exposed_show" style="background-color: white; color: #37404e; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">cause that's your job." </span><br />
<span class="text_exposed_show" style="background-color: white; color: #37404e; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br /></span>
<span style="background-color: white; line-height: 18px;">She then reflected on that, and this is what she said:</span><br />
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<span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">"My job is to motivate and teach OTHER PEOPLE to workout. That is what I get paid to do. I do not get paid to workout. Then you could argue, 'Well it's easier for you, because you're already at the gym. You don't have to drive there.' </span> </blockquote>
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<span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">"I'm sure we can all admit at some point, that some days we just want to go home as soon as we can, no matter how great our work environment, and I'll be the first to tell you mine is the best. Hell, I get to wear yoga pants all day, and when I get home, I change into comfier sweatpants. And that right there is all I need to argue that my job is better than yours. (Just kidding. To each their own. But really. My job rocks.) Some days I'm tired; I've been at the gym for 8 hours and it's only 1 pm, and I just want to go home, but I don't. </span> </blockquote>
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<span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">"Working out is not my job, but I TREAT it like it's my job. I'm allowed some sick days, vacation, and 2 days off a week, like a job. It's mandatory. I can't not show up to work because I don't feel like it that day, so I have to suck it up and go anyway. I treat my workouts the same way. If it's not a rest day, and I'm not sick, I have to go. Not an option. I get paid in strength, confidence, good health, and some badass legs. (Sorry. Had to throw that in there to lighten the mood.)</span> </blockquote>
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<span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">"So in conclusion, if your 2014 goal is to get fit, get healthier, etc., pretend you just hired yourself to work 5 days a week for yourself. Accept that job. The benefits are awesome."</span></blockquote>
So this blew my mind. Treat my time at the gym like a job. Clock in and DO WORK. You don't miss work because the project your boss gave you that day is hard. You do it. Don't cherry pick your workouts. If you set a goal to run 5 days a week, guess what? When your alarm goes off in the morning, it's time to clock in and get those running shoes on and DO WORK.<br />
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If eating healthy is part of your goals, when you go to eat, clock in to your fitness job and eat healthy. Guess how you eat healthy? You plan, you prep, you DO WORK before hand so you can be successful. I know it is hard to prep your food Sunday night for the week, but do it. It's your job. Come job review time, you want all 5's and get that full raise.<br />
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But Chris.... I am just not feeling it today. Go anyway. Do something. You are not expected to set PR's every day or run 20 miles every long run. You "clock in" and DO WORK. It might not be the best day at your job. Trust me, everyday at my job isn't my best day, but I do have really good days. I also have really good days while I am working out. The bad days have to happen; they help build that foundation. <br />
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<br />Chris @ Heavy Stepshttp://www.blogger.com/profile/09122524402492599040noreply@blogger.com3tag:blogger.com,1999:blog-1605902745484869625.post-12771935408873047952014-01-06T21:51:00.000-06:002014-01-06T21:51:02.690-06:00Rambling ManWhoa, whoa, whoa. Hold your horses. I know I said I would blog more. I know I used to blog up to 6 times a week. Usually when I stop blogging it means I have fallen off the wagon. Well not this time. I just got lazy with my blog....<br />
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So here I am, sitting in my living room, wearing my stretchy pants, thinking about how amazing and trying this last year has been. I have done CrossFit every week since I started the first week of April. I have gone at least 3 times a week. Sometimes we make it to 5 days a week. I've still not been able to do that elusive pull-up... but it will come.<br />
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My body is changing! I know people can lift more than me and run farther than me, but this guy did a 355# back squat the other day. He almost got a 405# dead lift. I did get 385. I am able to crank out <a href="http://heavysteps5k.blogspot.com/2013/06/behold-burpees.html" target="_blank">burpees</a> and <a href="http://heavysteps5k.blogspot.com/2013/06/might-as-well-be-marathon.html" target="_blank">push ups</a>. I did 200 air squats two weeks ago. I am not sure you heard me... 200 air squats! I love that I can do these things. It took me a long time to get to where I am, and it is going to take me a long time to get to where I can do things RX every time, but guess what. I am moving forward. <br />
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<tr><td class="tr-caption" style="text-align: center;">I'm Jenn's Beast</td></tr>
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I have lost about 50-55 lbs. I am sitting around 300. My goal is to lose about 80 more this year. I've been really hit and miss with my diet. It has always been the hardest for me. I think I have it in check. I am going to get more sleep. Apparently that helps with weight loss.. <br />
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I am getting excited, BECAUSE this Saturday the 11th Jenn and I will be participating in a competition my box is putting on for all us members. There aren't going to be standards, and things can be scaled. This isn't a hardcore competition, just something we are doing for fun, and I am going to have fun doing it.<br />
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I'm also going back to school next week. I'm trying to get into the Physical Therapy Assistant program. I cannot wait. <br />
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This was a little bit of a ramble... cause I'm a rambling man. I plan on having structure and thought-out blogs down the road, but right now the first step to get me back into blogging is to sit down and do one... and then the magic happens. <br />
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<br />Chris @ Heavy Stepshttp://www.blogger.com/profile/09122524402492599040noreply@blogger.com2tag:blogger.com,1999:blog-1605902745484869625.post-36198903095199861012013-07-03T22:34:00.000-05:002013-07-03T22:34:39.486-05:00Where Everybody Knows Your NameOkay, the gym isn't always the place where everyone knows your name. BUT, I challenge you to make the effort to get to know the people you are seeing everyday at the gym. <br />
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I am still waiting for the moment when I walk into the gym, everyone stops what they are doing and yells, "CHRIS!" Yes, I am old enough to make a Cheers joke.<br />
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But seriously, let's take a look at our good friends, Norm and Cliff. They are best friends. They look forward to seeing each other everyday. They make the effort to be there, and if one isn't there, he is missed. It is the same thing at the gym or a running club!<br />
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I not only look forward to getting the workout in, but I look forward to seeing my friends. When I was running, I had friends I ran with every morning. The mornings I didn't want to go, I knew that my partner wouldn't have a person to run with. So I got out of bed. I now look forward to seeing the friends I have made at CrossFit. (I didn't make it through a whole post without saying it...)<br />
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Why is it cool and important to make friends with these people? Well, they are working towards the same goal as you are. That moment before the workout where you look at each other and know we are both sore from the thrusters from the day before, knowing the suck that is about to happen, but excited to reach new goals. It is great.<br />
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The fitness community is great. Guess what, no one at the gym wants you to fail. No runner wants you to not get a good run in. They are cheering you on.<br />
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Another cool thing about getting to know the people around you is that you might realize they have the same names as your cousins. THIS HAPPENED TO ME. I have two cousins, Meradith and Natalie. Not the most common names but super cool cousins. Well in my effort to get to know names at CrossFit, I met a Meredith and Natalie on the same day. MY COUSINS' NAMES! So I have two workout cousins!<br />
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<tr><td class="tr-caption" style="text-align: center;">Meredith, me, Natalie</td></tr>
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Jenn and I have made some good friends! The kids have made some good friends in childcare. We have not found a bad thing about getting healthy.<br />
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So here is my challenge. Say "hi" to someone new and get to know their name. THEN when you see this person the next time, tell them "hi" again AND "it is good to see you." You will make a friend. Friends are cool.... Just as cool as Norm and Cliff.<br />
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Oh and I maxed on my power clean today. I thought I could get a lot more, but I got in my head and started thinking too much about it. I maxed at 175 lbs. I almost got 185. I will get it next time. I was shooting for 200. I will get it!<br />
<br />Chris @ Heavy Stepshttp://www.blogger.com/profile/09122524402492599040noreply@blogger.com1tag:blogger.com,1999:blog-1605902745484869625.post-64157200780180064012013-07-02T21:37:00.002-05:002013-07-02T21:37:28.265-05:00I Got Owned TodaySo today's WOD was evil... like the fruits of the devil... Usually when they are evil, they are good for you. Who wants that?<br />
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We did 5 sets of 2 thrusters. I got up to 135 lbs. While doing the workout, my wrists really started hurting. I have a little carpal tunnel, so bending my wrists all the way back to rack the weight on my "meat shelf" caused some pain. I was able to do the strength part of the WOD and felt okay.<br />
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This is a thruster.</div>
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The the conditioning part of the workout was thrusters and ring rows in sets of 30-25-20-15-10-5. A total of 105 each. Number one, I should not have counted them. Number two, I got in my head and started doubting myself. I knew that I just needed to chip away at it and enjoy the workout.</div>
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We started the thrusters. My wrists were screaming. I got through the first 30 with some tweaks from Coach Joe. The ring rows went okay; I had to scale them. Joe had me take some weight off the bar, but my wrists really started hurting... bad. So I ended up doing wall balls with the 20 lb ball for the rest of my thruster sets. I have the strength to do them at the prescribed weight, but my wrists just did not like me. So I was disappointed with myself. I am glad I got it done, but should not have been so hard on myself. </div>
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The great thing about CrossFit is when the coaches see someone struggling, they give options on how to still get a good workout. You can scale anything. Anyone can do CrossFit. I was talking about CrossFit on Facebook (I know.. imagine that) and I said, "It's not for everyone." Then a friend of mine Sean, whom I have known since I was 12, saw what I wrote and said this, "Wrong on one thing, Chris Crosby. CF IS in fact for
everyone. That's the great thing about it. It's entirely scalable, no judgment, and
all you have to do is your best. Fitness is for everyone, too. You may not like
it, enjoy it, or WANT to do it, but at the end of the day, it's our
responsibility to take care of ourselves for those that count on us to be there
for them."</div>
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He is right. Fitness is for everyone. CrossFit is designed for everyone. If someone just doesn't like it, then okay. You still need to get busy and start doing something! Sean has been doing CrossFit for 6 months, and it obviously has made a big impact in his life and also in his family's life. I have seen pictures on Facebook where the whole family is involved at the gym and running. That is great! What an example to me and my family. This is what Jenn and I are trying to do as well. </div>
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It will make a huge impact on our kids' lives. Way more than a coach or a teacher. The example has started with us, the parents. Not only with fitness but with eating healthy also. Fitness is for everyone. I know I have to do this for me. I am doing it for me. I am also doing it for my kids. They see me run or workout, and guess what they want to do? After every workout, the kids run out to say hi to us, and then they want to show me how they can do push-ups or lift the weights. HOW COOL IS THAT!</div>
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So no matter how horrible that thruster is, I do it. No matter how bad I want to eat something unhealthy, I stop. Why? Because I HAVE to. </div>
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Thanks for being an example, Sean! You better keep pushing hard, because I am catching up! </div>
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This is a cool graphic I saw the other day. What is CrossFit?</div>
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Chris @ Heavy Stepshttp://www.blogger.com/profile/09122524402492599040noreply@blogger.com8tag:blogger.com,1999:blog-1605902745484869625.post-53368591986543290792013-07-01T22:21:00.001-05:002013-07-01T22:21:47.763-05:00Looking Back and Moving ForwardI just looked at my blog from <a href="http://heavysteps5k.blogspot.com/2011/07/6-month-weigh-in.html" target="_blank">July 1st</a> 2011. I had been running and working out for 6 months at this point, and I had lost over 71 pounds. I have started over the whole process this year. I have been working out for 3 months and really watching my diet for a few weeks. I am excited to see what I did a few years ago, but I am also discouraged that I lost it all.<br />
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I am not sure how much I weigh now; my scale really doesn't work. I know seeing the progress I have made in the last three months should encourage me and help me focus, but right now I am feeling frustrated. Why is it so easy to back track?<br />
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I used to tell a joke in my stand-up about how if Oprah with all her billions of dollars kept going up and down in weight, it is okay that I do it. It isn't okay. I gained almost 100 pounds in 7 months... It took me over a year to take 90 off, and then I put it all back on. Not cool.<br />
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So I know this process isn't a 5-minute montage, and it takes a lot of hard work. I know this, because I have done it. I am doing it again. If you have worked hard for something, don't give it up. It isn't worth it. Keep moving ahead. Listen to your body. <br />
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It is hard to think "what if". <br />
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Well, what if I pull my head out of my butt and keep up the good work? I am feeling good and working hard. The weight will come off, and I will be stronger.<br />
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<br />Chris @ Heavy Stepshttp://www.blogger.com/profile/09122524402492599040noreply@blogger.com6tag:blogger.com,1999:blog-1605902745484869625.post-14373377666493531032013-06-28T23:30:00.001-05:002013-06-28T23:42:31.749-05:00I Had A Mistress and Her Name Was Wendy... I love Wendy's. I love their 99 cent crispy chicken sandwich. I love the 99 cent frosty. I really love the Baconator. It became a problem. I would get it on the way home from work. I would go to the bank and withdraw money so Jenn wouldn't know I was getting Wendy's. I would hide the paper bags. I would come home with crumbs on my collar. Jenn started calling Wendy's my mistress. I think she really does not like that place anymore because of my food addiction.<br />
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Most nights when I left work, I would tell myself, "You are just going home. You are not stopping to get Wendy's." Then, I would get halfway there. "Okay, maybe just a single sandwich. Not the normal three I get with the frosty." Finally, I would be pulling into the drive-thru and get to the window. "I would like 3 of your 99 cent crispy chicken sandwich and a frosty." <br />
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I would eat the whole thing the rest of the 7 miles home, and hide the evidence. At home, I would eat dinner with the family. Right after I ate the food from my mistress, I felt instantly guilty and mad at myself. Each one of those chicken sandwiches are 350 calories! We cannot even afford it. Why am I doing it? I know better. I would just eat.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTBCIoN9Vx56KXPdhlnNi7TuLzBG_RHn-9BwVwAAAK9IDd0wkoZ3VpxcVTYj2SAVL-B9h8SrwjCVehjUGNVdmRlCC7AKW_B86Itektkr-P_izT3tCcrUmeUA_yPEuRDu1m_dHUXVMLbocH/s643/Wendy.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="188" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTBCIoN9Vx56KXPdhlnNi7TuLzBG_RHn-9BwVwAAAK9IDd0wkoZ3VpxcVTYj2SAVL-B9h8SrwjCVehjUGNVdmRlCC7AKW_B86Itektkr-P_izT3tCcrUmeUA_yPEuRDu1m_dHUXVMLbocH/s320/Wendy.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">What they look like in my mind</td></tr>
</tbody></table>
One night about 4 months ago, it was getting late, and I was heading home from my improv class. I looked down at my gas tank and saw that I was almost out of gas. I was almost to the city of Republic and felt that all too familiar pull to Wendy's. <br />
<br />
I was coming up on the light right before entering the city, and the car did a slight sputter. I had a choice. Turn left at the light and get gas, or turn right at the light and get Wendy's. I was going to do both either way, but my stupid need for fried chicken and sadness won. I ordered my usual and got to the second window. They asked me to pull up, because it would be a few minutes to get my chicken.<br />
<br />
So I pulled up, and as soon as I pushed on my break, the car died. I ran out of gas. I sat there, not even 200 yards from a gas station. I waited for my chicken. Then, I walked across the street to see if the gas station had a gas can I could use.<br />
<br />
Of course, they did not have one. She said I could buy a gallon of water, dump it out and fill it with gas. I told her, "Thanks... but no thanks."<br />
<br />
So I called Jenn. "Hey, Jenn. Guess what? I just ran out of gas and coasted into the parking lot at the Wendy's. Yeah, I know, crazy. I barely made it all the way around the building into the parking spot in front of the drive-thru. Yeah, that is crazy..." Of course, she didn't believe me. She knew what I was doing. Caught greasy-handed.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDLm86lGvwwskW5vsv8K4HRzXq5MhGkDAL3TCu4rRzrff-NNQ7yJlZcIeEIQeYQ5Gj5jnQRfZlUcJBYWBpH2-TtGwlkjtldjoVhKg0IuwQ0oEE-3lrhJ_NnoABL0F_XOIDWgaP0XWsFjjR/s800/wendys_.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDLm86lGvwwskW5vsv8K4HRzXq5MhGkDAL3TCu4rRzrff-NNQ7yJlZcIeEIQeYQ5Gj5jnQRfZlUcJBYWBpH2-TtGwlkjtldjoVhKg0IuwQ0oEE-3lrhJ_NnoABL0F_XOIDWgaP0XWsFjjR/s320/wendys_.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">What they really look like. Not good at all.</td></tr>
</tbody></table>
Good thing we have some friends in Republic. Crystal came over to Wendy's, and let me borrow her gas can. I was able to fill up and head home. It was very embarrassing and very preventable. <br />
<br />
I still have to make a choice on what way I am going to turn at that light almost every day. I can turn right and eat fast, fattening food, or I can turn left and go to CrossFit. CrossFit Republic was opened in the building behind the gas station. <br />
<br />
Now I take a look at my former mistress and say, "No, thank you." I turn left and see the love of my life Jenn and the gym, and we work out. It is hard when we are running, and I smell that fried chicken scent across the street. But it is a reminder of a place I never want to go back to. I am going to stay healthy this time.<br />
<br />
So moral of the story. Don't choose the right. Choose the left, and get gas and fitness. Chris @ Heavy Stepshttp://www.blogger.com/profile/09122524402492599040noreply@blogger.com5tag:blogger.com,1999:blog-1605902745484869625.post-43389102779532426672013-06-27T22:03:00.000-05:002013-06-27T22:03:11.062-05:00Dirty MoneyI've acquired a nickname at CrossFit. <br />
<br />
<b><span style="font-size: large;">Dirty Money</span></b><br />
<br />
It is because I wear this shirt almost every time I go to work out. It isn't a fashion statement. It was born out of embarrassment. Turns out you do a lot of things that require you to put your hands over your head at CrossFit. So for Week One of CrossFit, I spent the large majority of the class pulling down my shirt and telling the people in the class sorry for my fat hanging out. <br />
<br />
So I dug through some of my older clothes. I wasn't able to wear any of my tech shirts, because they were too small OR they were too small. I found a shirt that has always been too big for me. The Dirty Money shirt.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXSNpDj1Fbd7SnjEBthkNAEkCxJknymLyzcpsY5rjARfB1UrnjWdLYAjlhkEUOXjR69W1F9pF4rh9QNosnw8nLZAiH2CGta756-6CIvz7J1gSIi3MOKJZCdHuefM2ls5GyieQBCeXUvaat/s1600/image.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXSNpDj1Fbd7SnjEBthkNAEkCxJknymLyzcpsY5rjARfB1UrnjWdLYAjlhkEUOXjR69W1F9pF4rh9QNosnw8nLZAiH2CGta756-6CIvz7J1gSIi3MOKJZCdHuefM2ls5GyieQBCeXUvaat/s320/image.jpeg" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Post Workout Today</td></tr>
</tbody></table>
Dirty Money was the name of the softball team I never played on over two years ago. I paid the money for the shirt but never went. It was when I was around my heaviest, and with the thought of going out and trying to play softball out in the heat, I decided to pass at the last minute. The shirt is a 4XL. It was big on me when I got it. I never did wear 4XL, but I was on track to be wearing it.<br />
<br />
So Dirty Money went into the closet, then a drawer, and then a box... until I needed it 3 months ago. I pulled it out, cut the sleeves off and started wearing it. <br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiITiKua64E7AUWbuFmtYmqeGor2nQeGhBPSiD1Xe3yMO-Z_xxDGfOXWeC46pBe_QKdnt0EoMK_XlCmH_JZMSc5Wdas-Vy_NSbEsWTtpdzdp-Sw0r8P5x23pcRsoAaKl6V6g5lPbXm39_vi/s960/CFa.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiITiKua64E7AUWbuFmtYmqeGor2nQeGhBPSiD1Xe3yMO-Z_xxDGfOXWeC46pBe_QKdnt0EoMK_XlCmH_JZMSc5Wdas-Vy_NSbEsWTtpdzdp-Sw0r8P5x23pcRsoAaKl6V6g5lPbXm39_vi/s320/CFa.jpg" width="238" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dirty Money in Action</td></tr>
</tbody></table>
So I solved the problem of the fat hanging out in public. That is as sexy as it sounds. It was important to me, because I wanted to focus on the workout and not my gut. Eventually, the coaches started calling me Dirty Money. Mel at CrossFit East. Joe and Macy at CrossFit Republic. It has kind of stuck, because... well...I wear it all the time. <br />
<br />
In the last three months, I have seen big gains in my health. And yes, my sexy gut has started shrinking again, but I am not ready to retire Dirty Money. I have tons of shirts to wear, but I am not quite there yet. <br />
<br />
Here is the deal. I am getting close to the day when I don't need to wear it anymore. On that day, we are taking it out back after the workout and burning it. Retire and burn that dirty money!<br />
<br />
It is also my daughter's birthday today! She turned 5! I cannot believe how fast she has grown up. <br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSRiDOeSwyGIh4rdN0ANKua6pu1Bnayi96dod-W9WHtPrDPNIRuICM0IoCTlSfy6HWI_8zwS1wybxTXj_2x2f5ihUE3rGuQJi8IbNs_43cRS-VW_HDd6L9pS_S3lniyKphHTS3ZG44C15f/s640/photo+(1).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSRiDOeSwyGIh4rdN0ANKua6pu1Bnayi96dod-W9WHtPrDPNIRuICM0IoCTlSfy6HWI_8zwS1wybxTXj_2x2f5ihUE3rGuQJi8IbNs_43cRS-VW_HDd6L9pS_S3lniyKphHTS3ZG44C15f/s320/photo+(1).JPG" width="239" /></a></div>
<br />
I love that my kids get to come to CrossFit with us every time. They watch through the window, and they LOVE it there. Sometimes, they even cry when it is time to leave. They like to come out and show us that they can do some of the moves as well. I'm going to have some fit-minded kids!<br />
<br />Chris @ Heavy Stepshttp://www.blogger.com/profile/09122524402492599040noreply@blogger.com3tag:blogger.com,1999:blog-1605902745484869625.post-5142529793214661932013-06-26T21:55:00.000-05:002013-06-26T21:55:07.947-05:00It's a TRAP and Surviving the Hungry Days<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-ZKvFQDYCqe0wynX3Rbd-2zuXk6bkzgtFCNkNVBZK3c8NcYhLV1k76lP6BkAtebSJe8fdy2as1YNexz2KThofalSO7sruUqroNBqwjsWZ5Qh5XP5CziFYtaEI3yp0MDXNEZUpnuwqJbpH/s1600/admiral_ackbar_says_its_a_trap.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-ZKvFQDYCqe0wynX3Rbd-2zuXk6bkzgtFCNkNVBZK3c8NcYhLV1k76lP6BkAtebSJe8fdy2as1YNexz2KThofalSO7sruUqroNBqwjsWZ5Qh5XP5CziFYtaEI3yp0MDXNEZUpnuwqJbpH/s400/admiral_ackbar_says_its_a_trap.jpg" width="400" /></a></div>
<br />
<br />
Hey, did you all know I have traps?<br />
<br />
True story. <br />
<br />
I have seen them on other people. I have even been told that I have always had them, but yesterday I actually felt and saw one on me. I had one of those "what the crap is that?" moments when I went to scratch my shoulder, and then I flexed. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIrFZfQViaS8K1dSYXGCMQqU5MVmX4it5RR62g8BF_dDBkkhmKEUUkbQWtluF3mbWnDMKSYlef4Ok5T4G9FJfbvaveSh4jXuK8OR4MkaKpZCrsPS1Uq6MMGziXcso_zo4gXs6M5PK5tld3/s1600/freaking-out_14.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIrFZfQViaS8K1dSYXGCMQqU5MVmX4it5RR62g8BF_dDBkkhmKEUUkbQWtluF3mbWnDMKSYlef4Ok5T4G9FJfbvaveSh4jXuK8OR4MkaKpZCrsPS1Uq6MMGziXcso_zo4gXs6M5PK5tld3/s1600/freaking-out_14.gif" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Actual image</td></tr>
</tbody></table>
<br />
I did one of those manly little girl squeals while jumping around. I always wanted traps. <br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGVppJl6Uh5Civ2RoGk5iMI_lK1g_sfIsZWs1lWfo_YvHqs999zAsbiT-fI-FW5fPhB7ORlbveogTqHXJGSyn6H0x73wUswY3_74oEXZX8O_HGkXOBkJbpTPsWwaUPNHLpstWNwihGpiZS/s1600/trap_anatomy.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGVppJl6Uh5Civ2RoGk5iMI_lK1g_sfIsZWs1lWfo_YvHqs999zAsbiT-fI-FW5fPhB7ORlbveogTqHXJGSyn6H0x73wUswY3_74oEXZX8O_HGkXOBkJbpTPsWwaUPNHLpstWNwihGpiZS/s320/trap_anatomy.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Yes These</td></tr>
</tbody></table>
Is it weird to ask co-workers to feel your traps? Maybe. It is moments like these that help make those last few sets in the gym worth it. Me? With traps? Whodathunk!<br />
<br />
Today was a hungry day. A hungry day is a day where I can eat everything and never be full. I have been doing really good on eating clean and healthy this week. I really have not been tempted to cheat. I have that eye of a tiger focus going. If I didn't have that focus, today would've turned into one of those eat-everything-in-site-and-then-look-for-more kind of days. Days when I would eat breakfast at home, get to work and order a double of biscuits and gravy. Then, I would eat my lunch from home and then order a couple slices of pizza. On the way home, stop in at Wendy's (my former mistress...) and get a couple of succulent fried chicken sandwiches. At home, I would have a double or triple serving of dinner AND then snack all night on chips and soda.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio5eLoDfQAoCSPyAHF2WAlHqJjRPuskIF6NX_SJS2W8AF0BJHUCzNRqMKptZo4Wv9OGQLDzAl06IfV4wNandxg8NPz8ZlXHq-Iy2fURcRa5OhRuPlf2twZcxHIg7IPSztIKYeH9QBoHGye/s1600/Hunger-Games1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="236" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio5eLoDfQAoCSPyAHF2WAlHqJjRPuskIF6NX_SJS2W8AF0BJHUCzNRqMKptZo4Wv9OGQLDzAl06IfV4wNandxg8NPz8ZlXHq-Iy2fURcRa5OhRuPlf2twZcxHIg7IPSztIKYeH9QBoHGye/s320/Hunger-Games1.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Hungry Games</td></tr>
</tbody></table>
No wonder I put all the weight back on. The messed up part is that in my head I only had breakfast, lunch and dinner. I didn't even think about all the extra stuff I had throughout the day. It was expensive, and I would lie to myself and my family about it. <br />
<br />
Food is my weakness. I don't think anyone really understands until they have gone through the trash to get the food you just threw away and then eat it. I have thrown away half a box of donuts and then went back for them. Food addiction is real. <br />
<br />
The moment I walk into work, it is a battle to not go order more food from the cafeteria. It is a battle not to stop at the drive-thru. I can leave home with all intentions to not get that food, and the next thing I know, I am ordering something. <br />
<br />
It is easy for me to find a fitness routine and stick with it. I enjoy it. I crave it. But when I try to eat better, I mourn the loss of pizza, chinese food, and anything else I love to eat. I am an emotional eater. So for me I have to mourn the loss of something I love. I understand it is okay to have free meals, but I was eating those things all the time. <br />
<br />
It just takes time, and I am getting there. I think I am almost to the point where these hungry days are not so devastating. I was good today. I didn't cheat. I was healthy. The coolest part about surviving a hungry day is the next day you feel amazing. Then the next hungry day is that much easier and farther in between. Love my healthy living! <br />
<br />
How do you make it through those hungry days?Chris @ Heavy Stepshttp://www.blogger.com/profile/09122524402492599040noreply@blogger.com4tag:blogger.com,1999:blog-1605902745484869625.post-54104011332900359072013-06-25T21:55:00.003-05:002013-06-25T21:55:51.747-05:00Might As Well Be A MarathonI have several fitness goals. A lot of my goals as I accomplish them will build towards a goal I have had my whole life. It is something I have never, ever been able to do, a pull-up.<br />
<br />
By the end of the year, I am going to do a pull-up. Even as I type this, I doubt myself. Me? Do a pull-up? No way. But remember, I did finish a marathon, and tons of people can do pull-ups who have never done a marathon. So somehow in my twisted thinking, I am going to do this.<br />
<br />
<b>Goal </b><br />
Do a pull-up by December 31st, 2013<br />
<br />
<b>How</b><br />
Lose weight<br />
Build Strength<br />
Tell myself I can<br />
Tell people to hold me accountable<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPZ410amQdm-mtXifBAvPMM8Bu9wA8vFcIcxi_EMmsHxWU1A3eCCSIs96DGnJIE8QaBU5D3HcuJIaX-qr_Ly8G3y_W-fMSJSIj-Lz87n2SEaJM2UYXZnccmunFswhJup0LlxcM4OyeP89f/s1600/Pull-Ups.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPZ410amQdm-mtXifBAvPMM8Bu9wA8vFcIcxi_EMmsHxWU1A3eCCSIs96DGnJIE8QaBU5D3HcuJIaX-qr_Ly8G3y_W-fMSJSIj-Lz87n2SEaJM2UYXZnccmunFswhJup0LlxcM4OyeP89f/s320/Pull-Ups.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Not these kind, silly.</td></tr>
</tbody></table>
<b>Why</b><br />
I've never been able to do one. Push-ups used to be impossible for me to do. I can only do a few now, but I can do them, dang it.<br />
<br />
Speaking of why and push-ups, I had this 5th grade teacher, Mr. Gordon. He was a good teacher, and for the most part we got along. Until during part of his class, he had us all go outside for class and put us through some exercises. I was a chubby kid with no upper body strength. Remember, I had never done a pull-up. He had us do push-ups. I couldn't do one, so I tried to do one on my knees like the girl next to me. Mr Gordon saw me and yelled, "Chris! What are you doing? Those are girl push ups; do a real one." I told him I couldn't do it. He started laughing at me and so did the others in the class. Then he had all the guys get down and show Chris how a push-up is done. I was made fun of the rest of the school year because of it. <br />
<br />
So my weak upper body has always been something that has embarrassed me. So, I am changing that. I am going to keep rocking those push-ups, MR GORDON, and guess what? I am going to do pull-ups as well. Stick that in your pipe and smoke it...<br />
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<br />
I would like to hear your stories of how you been able to overcome and do something like this. Thanks!<br />
<br />Chris @ Heavy Stepshttp://www.blogger.com/profile/09122524402492599040noreply@blogger.com8tag:blogger.com,1999:blog-1605902745484869625.post-9373910300681958772013-06-24T20:39:00.000-05:002013-06-24T22:40:29.439-05:00BEHOLD!!! BURPEES!!!!!!To get the fullest effect of this blog post, please start the music video first, and then continue reading.<br />
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<br />
BURPEES! My friend Katie thought it was cute when I talked about burpees. All she would think of when she heard "burpee" was a little kid burping. She obviously never had done a burpee then. Those of us who have had the privilege of doing a burpee know that in no way is it a cute little child burp but something sent from hell to make grown men cry.<br />
<br />
What is a burpee, you ask. See below.<br />
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Looks easy enough, right? Laying down and then jumping up. I did this all the time as a kid. No problem, right? WRONG! Get up, and do 10. It's okay, I will wait. Go ahead. DO IT.<br />
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The music helped, right? <br />
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I do not like burpees. My almost 6-foot body does not like doing them. Give me wall balls any day. The thing I am realizing is that the more I do burpees, the stronger I get. HOW DARE THEY DO SOMETHING GOOD FOR ME!<br />
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I remember the first class when they had burpees on the white board. I cried. Really, there were tears. I could not even do one. Not a single burpee. I was good at the laying on the floor part. <br />
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They are still the bane of my existence, but here is the exciting thing. I can do them now. Today in my WOD, I rocked out 10. They were not RX or pretty, but they got done. I couldn't breath after. But guess what? I did them! I had some great people from CFR cheering me on and pushing me to crank out those last 10. Why? Because if I took too long, I had to do more clean squats. I had already done over 50. So I pushed and did them! <br />
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So, here's the moral of the story. Everyone has something they hate doing when they enter the gym. And, a lot of times that is the thing that will make you stronger. Keep working hard and pushing through. Burpees are my weakness. But if I do them enough, I will find another weakness, and then maybe burpees and I can have a civil relationship.<br />
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Do you love Burpees? What is the thing you love to hate, but see improvement on?Chris @ Heavy Stepshttp://www.blogger.com/profile/09122524402492599040noreply@blogger.com5tag:blogger.com,1999:blog-1605902745484869625.post-91337198633370241742013-06-20T21:33:00.000-05:002013-06-20T21:33:59.141-05:00When The Going Gets ToughI've had a lot on my mind lately. I work for a great company, but I am feeling very under utilized right now. I feel like I am not living up to my potential. I am not really doing something that makes me feel fulfilled, and I think someone with a bachelor degree is overqualified for what I do. I know there are people with degrees in my department, but they are in leadership roles. Or they are, like me, desperate for a job right now. It also does not look like many leadership positions will be opening anytime soon. They keep telling me to have patience, because there is potential to move up. But I have been hearing this for a while, and to be honest, I am really not excited to move up within the accounts receivable department. I have great bosses and love the people I work with, but that doesn't mean I will feel fulfilled and doing what makes me happy.<br />
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Some say just be grateful you have a job. Others say you need to live your dream and take risks. I want to work with people, help people. I love training. I need variety in my work. I really don't want to be stuck behind a desk all day. I have considered going back to school to become a PTA (Physical Therapy Assistant). I would be helping people. It would be new things daily. I think I would love it. The thought of going back to school, though, overwhelms and angers me. I've done school! I have a degree! I already have a ton of student loans that I cannot pay off, because we are considered way below the poverty line. I just feel... stuck.<br />
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So how does all of this relate to fitness? Just wait. It is coming. <br />
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I have seen a pattern in my life. Right now, I am considering looking for other positions at my place of employment or even looking for work at other places. I have to make more money. Things are tight. And no... I do not want to sell your wraps, bags or tea tree oil, so please don't ask. In looking for another job within my work or outside, I fear rejection and failure. So I don't follow through. I start feeling safe and complacent again in what I do. I'm not happy, but I am not stretching myself and putting myself out there. I am not living up to my ultimate career potential. I have grown comfortable in what I am doing now. <br />
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At first, I will get motivated and start searching for a job or reading a job description at where I am now. I will not find anything I am interested in or be qualified for and get discouraged. I will read the job description of something I might be qualified for, and I will start doubting if I can do it. Of course, I can do the job. I finished college! I lived in Southern California, learned Spanish and knocked on doors for two years! I finished a marathon! Yeah, I can do it. But why do I doubt myself? Why do I not want to grow? Do I fear my own potential?<br />
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I have started seeing this same pattern in my fitness journey. In running or CrossFit, you are always striving to push yourself a little farther and a little longer. It never gets easy; you just keep increasing your intensity and weight. You keep pushing to grow. I find that my intensity might not be my best every time. I might see the WOD and start telling myself, "Don't push yourself; just take it easy." My mind tells me that I am fat and that I can't do it. Put the weight down. Just walk. I don't push myself to my maximum potential in that workout. I know I can go farther and longer, because I have done it before. I am not strong mentally.<br />
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I will get motivated at the start of a workout, and as it goes, I start thinking, "This sucks. I hurt... Why am I doing this? I am last again! I will never be at the same level as everyone else." I do feel good at the end of the workout, and I don't slack off every time. But there are times when I will not do those last 3 reps or will mentally give up in the workout, and it is discouraging. Finishing the workout always feels better. Some of my biggest highs have been after I ran the full 5 miles on the training run or after I did the whole set unbroken. So yeah, I can do it, but why do I doubt myself? Why do I prevent myself from growing? Do I fear my own potential?<br />
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So how do I change and fix this? How does someone toughen up mentally and step up to their life and fitness potential? <br />
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I am not a pro at this. I am asking you. How do I do it? I am going to really strive to be better in my professional and physical life. I am going to hold my head high and live up to my potential. I think the key is just to do it. Keep moving forward. Realize your weaknesses and ask for help when needed. I am going to try to be better.<br />
<br />Chris @ Heavy Stepshttp://www.blogger.com/profile/09122524402492599040noreply@blogger.com2tag:blogger.com,1999:blog-1605902745484869625.post-31589895481055845742013-06-18T22:12:00.000-05:002013-06-18T22:12:04.635-05:00Constantly Humbled Hi...<br />
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I know, I know... It has been over a year. I have been a slacker. I have no excuses on why I have not been blogging. I stopped being healthy. I felt like I was letting myself and others down, so I stopped blogging. I stopped being excited about the healthy lifestyle choices I had made.<br />
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Last March during my marathon, I injured my foot. I shouldn't have run the race but did it anyway. It took me over 8 hours to finish. I ended up walking the last 12 miles, because my foot hurt so bad. I was ashamed and embarrassed. I should not have been, but I was. I did something amazing. I took some time off to let my foot heal. Days turned into weeks, weeks turned into months, and the next thing I knew, the weight was back. I wasn't running or doing anything healthy. I was back to video games and eating whatever, whenever. I had to start getting all my fat clothes back out. Then I had to buy some more clothes. I was more embarrassed and ashamed.<br />
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I knew something had to change again. I was depressed and out of control. This year, I started doing stand-up and improv. I love it. It was something I loved doing and made many friends. I still wasn't healthy. I started having anxiety attacks and some deep depression. I knew what I needed to do. I tried to start running again, but that embarrassment and shame came flooding back because of how far back I had gone. It was just like starting over again. I stopped going after only a few times, because I couldn't do what I did before.<br />
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I knew I needed to do SOMETHING. So usually when I get a wild idea, I post it on Facebook. I posted, "Hey! I am thinking about doing CrossFit. What does everyone think about it?!" The response was overwhelming. So many of my friends do CrossFit and LOVE it. Many of my running friends had great things to say about it as well. I found out that one of the CrossFit gyms (Box) was right across the street from my work. So that next day, I went over and checked it out after work.<br />
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I had never seen anything like it. It was a huge garage/warehouse, like the kind you find in strip malls. Ropes and rings were hanging from the ceiling. There were rows of pull up bars and several plyometric boxes stacked up. Large tractor tires in the back. Lots of kettlebells. The only thing I really recognized were the squat racks and barbells. I was overwhelmed. One of the owners, Mel, saw me and introduced himself. He had one of the other coaches take over the WOD (workout of the day) and took the time to show me around and talk to me about what to expect. One of the nicest guys you would ever meet. He made me feel at home and really encouraged me to give it a try.<br />
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<tr><td class="tr-caption" style="text-align: center;">Coach Mel Killing Double Unders</td></tr>
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I signed up for the beginner's class and started the beginning of April. My first WOD was on a Saturday. It was an intro class. The WOD was small and simple, and I thought I was going to die. It was 3 rounds of 15 air squats, 12 deadlifts and 9 kettlebell swings. I had to stop and scale. I had no idea what I was getting myself into. I was so sore, but I was excited to keep doing it.<br />
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Jeremy was our CrossFit beginner's coach. He is built like an action figure. I am not going to lie. I was intimidated but instantly put at ease. He took the time to explain what CrossFit is and how it could help me in all aspects of my life. He wanted us to know how to do the movements so we prevented injury. The class was designed so that someone just starting didn't feel overwhelmed by all the lingo and movements. By the end of the first month, I made several friends and felt confident that I could do it and join the regular WOD group. I had to scale down a lot of the workouts. I still have to, but that is okay.<br />
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<tr><td class="tr-caption" style="text-align: center;">Coach Jeremy M</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Me and Coach Jeremy</td></tr>
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I was working out in the normal WOD class three days a week at <a href="http://crossfitspringfieldeast.com/" target="_blank">CrossFit Springfield East</a> and loved it. Loved the coaches, loved the people. I wanted to somehow share this with my wife. Mel said she could come and do a workout with me for free to try it. Jenn loved it! We really wanted to do this together, but it was such a long drive for Jenn to take everyday. It didn't sound possible. When I got home that night, I saw some people talking about a new CrossFit opening in Republic! The next day, I went in to check it out and found out that two of the owners were people I had become friends with at CrossFit East, Deena and Joe! Deena showed me around and invited us to come try a WOD that next day.<br />
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It turned out to be perfect for Jenn and me. The facility is on my way home from work. It is super close to our house, AND a class starts at 5:30 with childcare provided. So we would have time to meet after work and not have to worry about the kids! It broke my heart to leave CFSE because of Mel and all the amazing people I met there, but it was so important for Jenn and I to do this together. So we signed up that next day and have loved it ever since. We go 4 times a week!<br />
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<tr><td class="tr-caption" style="text-align: center;">CrossFit Republic</td></tr>
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The owners of CrossFit Republic are great! I love the classes, because almost everyone there are beginners as well. We are all learning and growing together in something amazing. Seeing the friendships grow through blood, sweat and tears has been a lot of fun. A big thank you goes out to the owners Macy, Jen, Joe and Deena. You are all amazing, and I love to see how <a href="http://crossfitrepublic.com/" target="_blank">CFR</a> is growing! We feel at home and hope to see several more months and years at CFR.<br />
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It has almost been 3 months since I started doing CrossFit. I have not missed a week, and I can feel myself getting stronger. I have a long way to go. I am not eating as healthy as I can, but I am really working on it now. I know the weight will keep coming off, and I will keep getting stronger. I want to start running again soon as well. It might be another month or two, though. I don't want to overdo it.<br />
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Jenn has taken to CrossFit like a fish to water. Everyone tells her how graceful her movements are. She works hard and pushes herself, and it is so much fun to be doing this with her. We help keep each other accountable, and we are setting an example to our kids as well. <br />
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Something I have noticed in all the fitness communities I have been privileged to be apart of is that everyone is so encouraging. When I was running, people always encouraged me and cheered me on, even if I was the last one coming in. Nixa Running Group is an amazing group of people, and they will always have a special place in my heart. I hope to be out there running with them again. When I was doing bootcamp at the Meyer Center, I made several friends, and they wanted me to do well and cheered me on. CrossFit is no different. I am the slowest and last one getting done everyday. I am super impressed on how everyone there works so hard and do so well during the workout. They inspire me. Something they do that humbles me everyday is that while I am finishing, they cheer me on. They will run that last 400 meters with me. They are there encouraging me, pushing me, telling me I can do it. When I do finish, they clap and tell me I did a great job. It makes me feel special and important. I want to do that for them while they are finishing, because they are inspiring me. I am constantly humbled by the people around me. I hope to be like them as well. <br />
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I can say that I am a happier person again. I missed working out and love feeling strong and healthy.Chris @ Heavy Stepshttp://www.blogger.com/profile/09122524402492599040noreply@blogger.com8tag:blogger.com,1999:blog-1605902745484869625.post-15427891731347944982012-03-26T18:29:00.000-05:002012-03-26T18:29:11.551-05:00So Far, Sooooo Good... Sort of.The bodybuilding program I am currently doing is very, very hard but even that much more rewarding. The workouts have been extra tough for me. I am doing exercises I have either never done before or not done in a very long time. It's a very intense regimen, but I am already seeing amazing results. The definition in my calves has never been better for me. I feel more fit in general, and I have lost 10 lbs. so far!<br />
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Even though the workouts are tough, what's been the toughest thing for me is resisting foods I love that I cannot eat. For example, yesterday our family went to my parents' house for dinner. The menu was beef stroganoff with strawberries, oriental salad, rolls, and brownies and ice cream for dessert. I ate at the table with my seasoned talapia while everyone else was able to gorge down the really yummy stuff. No way I would have skipped dessert if I didn't hide downstairs with my brother and play some games. It was rough. The diet I am on right now is very strict and structured, which I believe will help me in the long run. I need that discipline.<br />
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Things are going great. I am excited to post week 2 pictures soon.Chris @ Heavy Stepshttp://www.blogger.com/profile/09122524402492599040noreply@blogger.com3tag:blogger.com,1999:blog-1605902745484869625.post-56950834294697206012012-03-25T17:34:00.000-05:002012-03-25T17:34:43.253-05:00Week 1 in the books!I did it. I completed week 1 of my new program. It has been good. I have been very disciplined with my food and have completed all my workouts. I can already seen a big difference in my arms and legs. I am loving it. <br />
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I have a weigh in on Monday and I will take another photo. Feeling buff!!Chris @ Heavy Stepshttp://www.blogger.com/profile/09122524402492599040noreply@blogger.com1tag:blogger.com,1999:blog-1605902745484869625.post-70163338229546383962012-03-20T08:06:00.000-05:002012-03-20T08:06:51.488-05:00One Day DownGood morning, everyone!<br />
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So, I survived Day 1 of the Kris Gethin 12-week program. It feels good to accomplish that day, and I am excited to move forward and complete the rest. It's a life style adjustment, and it's been tough, but I know it will get easier as I go along.<br />
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I completed all the program exercises for today (including cardio) and took all of the appropriate supplements and food portions. I'm really putting every effort in this to make sure I get it right. I want to lose some serious fat and gain muscle. I really want this to be a success for me. Your positive words and encouragement really help me. Thank you.<br />
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Below is a "before" picture. I'm not sure yet how often I will post pics throughout this program, but I will show you my progress. Thanks again for your support!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmYiU7gfZ5fdfVbaDr_8VHfvS58URsDBJ1YP5Ga8suIlBsS3fdMZzD-vTxdIBXUdcpXuAGkyxNmW1BxdiVKNsl6H5RSgD0hu5r9xHMtgzbXI05DTCJ9YkVqRB0-5nYKC4owFc4e9gRudHj/s1600/IMG_1285.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmYiU7gfZ5fdfVbaDr_8VHfvS58URsDBJ1YP5Ga8suIlBsS3fdMZzD-vTxdIBXUdcpXuAGkyxNmW1BxdiVKNsl6H5RSgD0hu5r9xHMtgzbXI05DTCJ9YkVqRB0-5nYKC4owFc4e9gRudHj/s320/IMG_1285.JPG" width="240" /></a></div>Chris @ Heavy Stepshttp://www.blogger.com/profile/09122524402492599040noreply@blogger.com5tag:blogger.com,1999:blog-1605902745484869625.post-11049216684868833212012-03-19T06:54:00.000-05:002012-03-19T06:54:41.597-05:00I'm BACK!I am back. I hope you all have not given up on me. <br />
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Life has had its ups and downs. I have been unemployed, injured and depressed. I also finished a marathon. So like I said, ups and downs.<br />
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I will write about my marathon sometime this week. I did finish but it was the hardest thing I have ever done and I will for sure do another one someday, but right now I need to focus healing my foot and losing weight.<br />
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I am very excited to say that I am starting a new program TODAY. I just got back from Anytime Fitness and had a kick butt leg workout today. I am doing the Kris Gethin 12 week transformation program. I am focusing on putting on some muscle and losing some serious fat. <br />
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After my marathon and I really started going down hill on my food choices and I had gained some weight back. I am at 273.6. Very depressing, but I am going to look forward and burn this fat off. <br />
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Before pics will be posted soon.Chris @ Heavy Stepshttp://www.blogger.com/profile/09122524402492599040noreply@blogger.com11tag:blogger.com,1999:blog-1605902745484869625.post-65869615708697478532012-02-03T17:11:00.001-06:002012-02-03T18:05:15.790-06:00BrothersWhen I started my weight loss journey Jan 2010. I wasn't alone. I had a lot of people helping me, but the guy who was by my side at the gym and on the road running was my brother. He has moved back home and now that I am unemployed we have had a lot of time to hangout and work out together again.<br />
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We had a good run yesterday and remembered our first walk we took together Jan 8th 2010. Jenn took a picture of us in our cold weather gear before we went on a 3 mile walk. Yesterday we ran over 4 miles together. We have came a long way. He is running the Little Rock half marathon when I am running the full next month. We are really excited. We took another photo yesterday post run!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-ndOGyo0OwqKAZd5Aw9q4eA_pvGeMRu-qMibrNKYQyl87WHKiMQsbbirypwMwaaN8nXHxhzXwvKc0j6mivPgf3RyryM2m2aa61Wt8QrxQj_kuyKM4T7jZYzVNGDEjqYJOvOUrX6O6tS-f/s1600/IMG_0783.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-ndOGyo0OwqKAZd5Aw9q4eA_pvGeMRu-qMibrNKYQyl87WHKiMQsbbirypwMwaaN8nXHxhzXwvKc0j6mivPgf3RyryM2m2aa61Wt8QrxQj_kuyKM4T7jZYzVNGDEjqYJOvOUrX6O6tS-f/s400/IMG_0783.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSHF4dhtGfD0PQTwMsWfBDA9ws-_e2NrVt0D4I1RebHkch0PCbL3ismVdenZLe8-3k1EFXnS9jKp8aDm5arHTv7HUtpwHjtudyfuIyfnleQB6Bx5oHIUaOp71vNlFocB6xJ8YShqoGZOTa/s1600/132.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSHF4dhtGfD0PQTwMsWfBDA9ws-_e2NrVt0D4I1RebHkch0PCbL3ismVdenZLe8-3k1EFXnS9jKp8aDm5arHTv7HUtpwHjtudyfuIyfnleQB6Bx5oHIUaOp71vNlFocB6xJ8YShqoGZOTa/s400/132.JPG" width="400" /></a></div>Chris @ Heavy Stepshttp://www.blogger.com/profile/09122524402492599040noreply@blogger.com4tag:blogger.com,1999:blog-1605902745484869625.post-7809503543569069962012-01-19T18:04:00.005-06:002012-01-19T18:08:49.544-06:00Keep Moving Forward<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">As you all know, I have not been as faithful on my blogging as I once was. I am going to get better, I promise. The reason being is that I have been in the process of a career change. I took a leap of faith and left my job with Gannett. I knew I was going to go nowhere with them, and the newspaper industry is a dying industry. I do not care what they say; just ask all the people they have had to lay off and enforce furloughs on. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">So, I took a job with Expedia/Hotels.com in a sales team. They are a growing company and great to work for, but I was not made to sit on the phone 8 hours a day doing nonstop sales. I also did not agree with some of the methods they use to sell hotel rooms. I asked to be moved to another department, because I did like the company and the benefits. But they would not do it, so I am no longer working there. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">So naturally, I panicked and had no idea what I was going to do to pay for my bills. I put a note out on Facebook asking for prayers and support for my family. I had an overwhelming amount of support and love sent our way. Lots of people sent me job leads and ideas, and I was excited to venture forth and see what would happen for my family. The next morning, I got a call from a good friend who was a State Farm agent. He just had an opening in his office and offered me the job. It felt like our prayers had been answered. I came in the next day and worked. So I really only had 2-3 days without work. We felt extremely blessed.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Now I am working at State Farm and trying to figure out how I fit in and how I will do my work there. I have really enjoyed working with Jim and feel really fortunate to have work. So if you are in Missouri and need some insurance, you can come to me, and we will take care of you.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">I am telling you all of this so you know what has been happening in my life. You also know how many changes and challenges I have been through. Most people who have gone through something like this when trying to stay fit or training for something tend to become distracted and lose track. I want to share with you some of the things I did, or should have done better, to stay on track with my weight loss and fitness goals.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Here are some of the challenges I faced and what I have done.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;"><b>I want to eat when I am stressed!</b> </span><br />
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<span style="font-family: Calibri;">I am an emotional eater, and let me tell you that when things get stressful, I turn to food. So I did a couple of things to help me. I gave all my extra money to my wife. You could leave it at home or lock it up; I just give it to my wife because she doesn’t spend money for anything. I am now not tempted to go get fast food or even Subway. Subway isn’t bad; it’s just that I already packed a lunch, and my lunch + subway = way too many calories. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Plan your meals for the week. Write down your healthy meals, ALL OF THEM! I try to stay around 2000 calories, because I am working out a lot. Go shopping and get what you need, not what you want. Maybe get one treat for Saturday that you can look forward to. Now you are not trying to snack and pig out at a buffet. Trust me, this works!</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b><span style="font-family: Calibri;">Now I don’t have time to work out or run!</span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">A really good friend of mine, Shannon, once told me, “If you want to run, you will run.” Who really has time? I know I do not. When I was training at my new job, I had to be at work at 7 am. So I woke up at 4 and was running by 4:45 am. I would barely make it to work on time, but I made time. I am training for a marathon, so all my training runs are very important to me. So when I was working until 2 am, I would just stay up and run after work. Why? Because I knew if I didn’t, I would not get my run in. I am not trying to toot my own horn, because there were days I did not get up and run or I missed a workout. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">I have also been doing my 21 Day workout from the book <i>Working Out Sucks</i>. If you haven't already, go take a look at <a href="http://heavysteps5k.blogspot.com/2012/01/working-out-sucks-book-review-and.html" target="_blank">my book review</a>. I know that cross training is a very important part of my lifestyle. It will make me a better runner and just all around stronger person. Make the time to work out; don’t give excuses. If that means meeting someone at the gym or having me call you at 6 am. Make a plan and set it in motion. If that means setting your clothes out before you go to bed, do it! Like Shannon said, “If you want to run, you will run.” How bad do you want to reach your goals? Do not give up and get into the habit. MAKE THE TIME! </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;"><b>This is too hard! Why me?</b></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">There have been several times when I was out on one of my long runs, and I thought to myself, “What the heck am I doing to myself! This is too hard, and I should be in bed.” It is hard, but this is work, and work is not easy. I just remember how good it felt when I was done. Sometimes that was the only thought that kept me going! Also, remember to take a look back and see what you have done. Even if you just started or have been doing it for several years, you already have made big changes. I go look at my before and after pictures. It motivates me to keep going and never get back to where I was. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Just remember life does bring stress, and a lot of people have already given up on their new year goals. Don’t be one of them. You can do it. I am here for you! I will help however I can. I need your help as well. If you don’t see me posting, call me out. I need it. I am still working out, but I need to get back in the habit of blogging every day.</span></div>Chris @ Heavy Stepshttp://www.blogger.com/profile/09122524402492599040noreply@blogger.com4