Monday, October 19, 2015

All about the numbers

Update from the former Beluga Whale,

This post is titled "all about the numbers" but the numbers is not referring to the numbers I see on the scale. 

The first number I want to talk about is 60. 60 is the number of pounds I can successfully squat bare lift for 5 sets of 10. 60 is also the number of pounds I can bench press for 10 sets of 10. 

The next number is 70. 70 is the amount of weight I lift when doing sit ups for 9 sets of 10. That's 90 sit ups with 70 pound weight! 

Following that is 115. 115 is the number of pounds I can dual leg lift. 

Many people focus on only the numbers that they see in the scale, when really the numbers that should be focussed on are the numbers that truly show your progression and your strength. 

Every time I smash a personal record, the excitement of for the achievement not on the end result on the scale. 

90% of sustaining a healthy lifestyle is your outlook on the work you already have done. 

Monday, August 31, 2015

Confessions of a bride

It's been two weeks since this former beluga whale tied the knot. I thought I would take I few moments just to give some thoughts about how I felt on the big day and getting back into my gym routine post wedding. 

First of all, it's important to understand that I firmly believe there is no way that I would be able to stand in front of family and friends in a wedding dress at emotional and physical point I was in 5years ago. But as I stood in front of everyone 2 weeks a go I didn't just have a heart full of love for my now husband but also a heart full of love for who I am and who I have become. 

As I stood in the living room of my dad's house, the confidence in my body that I never thought possible was oozing out of me... I have never felt so beautiful and confident. As I stand in my wedding dress I realize how far I have come in my journey and what a journey it has been . 

I am so grateful for the skin I am in and I am so grateful for the journey I have taken to get where I am. 

Since the wedding people have asked, " are you going to continue to workout after the wedding and the best response I can think of is this, 

I am far to proud of the person I have become to ever take the chance of going back to the person I worked so hard to change for the better. Working out isn't for an event it's a lifestyle that I am commuted to for life. 

Until next time. 
Former Beluga Whale 

Friday, June 19, 2015

Checking In: progress and milestones

Thought I would take a couple minutes to write a little update as I have hit a major milestone this week. 

During my workout this week, I beat my personal best for lifting.. I lifted 50lbs for 20reps. With this milestone I felt it necessary to take my one and only gym selfie. 

I also have posted a photo of myself in a bikini and year ago and a bikini just this week. 

I could not be more proud of the fact that I have been able I stick to my routine of going to the gym 4-5days a week, continuing a healthy diet and taking physical activity where ever I can take it. 

I have so much pride in the hard work that I have been able to do and the fact that I have been able to ignite a body I never thought possible. It no longer matters to me what the number on a scale says, it matter the self confidence and empowerment I have gained from this journey. 

Wednesday, April 15, 2015

Blast from the past: Former Beluga Whale becomes a Bride

Hi there,

I have decided I am the world's worst consistent blogger... That being said, let's get this sh*t started.

where oh where to begin, well prior to sitting down to write this, I went shopping which normally I would dread and end as soon as possible but today it was a celebration because for the first time in my life I was able to wear comfortably and purchase size 6 pants and size small tops... now if you are reading this post as an entry to my blog I suggest you head back to the beginning to see the significance of this celebration and a better understanding of my journey --> The Beginning.

Now for the rest of you, prior to this accomplishment I have started a new workout regime of signing up for a gym membership and have am going every morning before work for a 60min workout. For me, I feel as though I couldn't have joined a gym 3 years ago and stuck to the consistent routine I have now. I now believe that I had to understanding changing my diet and learn to LOVE fitness naturally before I could appreciate all of the benefits of a gym membership.

One other thing, over the last couple weeks (since joining the gym) even my fiance who has always been my biggest fan and supporter through everything has taken notice and told me I needed to go shopping because he knows that my pants are too big and have a "saggy butt" going on.

The journey of fitness and healthy living continues to change and evolve with me as my life reaches new heights and crosses new paths. The other thing that I have truly come to appreciate is the love that I now have for my body with all its imperfections, curves and muscles, I have gained such an amazing inner confidence because of this journey..

I know my momma is looking down from above and thinking "you are smokin because of who you are not because of what you look like"

Until next time
- former Beluga Whale

Wednesday, May 14, 2014

Transform Yourself

Over the past few weeks, I have had a lot of people ask me about my workouts and how to start their journeys to getting healthy and fit.

If you are just starting your journey here are some tips of the trade that I have been sharing. 1. start walking. Walk as much as possible throughout your day and then Start at short distances that you know you will be successful, this journey is as much psychological as it is physical, so do things that you know you will see success with. e.g.. walk 2 blocks then 3 blocks then 5 blocks increasing every time you go. don’t push yourself too hard or set high expectations that will discourage you more than encourage.

2. Eliminate some of the hard stuff, and find substitutes for others. Don’t try to change your whole diet at once, as the cravings will be really hard and most likely cause you to buckle. Again start things that you can see being successful. Add veggies as snacks to lunches, eliminate one BIG trigger such as chocolate but still have something like sugar free pudding to satisfy those sweet cravings when they come. Substitute things like pop for sparkling flavoured water instead of completely eliminating it from the get go.

3. Portions and Cravings: Portion control is an important part of starting a new diet, instead of changing the whole diet, start by changing the amount that you eat of each thing even if that means that you are eating a lot of little things throughout the day that are healthy that is better than eating big meals that are not as healthy. Cravings are the worst part of changing your diet because it makes you want all the things that tempt you for this reason its really important to get rid of all the crap in your kitchen that is tempting and start making more meals rather than going out nothing is healthier than controlling your own meals, if its out of sight it starts to become out of mind. When you start changing portions keep in mind you will most likely feel like your starving yourself but really its just your stomach adjusting to your changes. This was the hardest part for me but once you get over the hump you are better for it.

4. its a process, a long, sometimes very slow process: keep your mind positive, that is going to be your most important tool is teaching yourself to think I walked 2 blocks today and had carrots instead of chips… I’m doing good. Don’t get too discouraged if the numbers don’t show, I didn’t step on a scale until I had already lost 3 sizes because for me weight is just a number and will always be a number, most important is how you feel about yourself.

5. Drink LOTS of water!!

In addition, here is what I started with as part of my strength and core circuits as well as what I do for cardio(my least favourite). An important thing to note is I have listed the values of these exercises at base level so if you want to start doing my circuit you can go from this and then gradually increase each time you do it. I typically do the circuit 2-3x a week and cardio 1-2 with a rest days in between depending on recovery as I like to push myself pretty hard.

Strength and Core Circuit

- Abdominal Twists(Upright)- 2minutes
For this exercise I stand with my legs shoulder width apart, with hips stagnant I twist from side to side. When starting this exercise it may be helpful to have someone stand behind you and hold your hips so they don't move while you are twisting. I would increase by minute increment each day. Beware this is an exercise at first that could make you sore the next day

- Push ups and Sit ups:
as a way to make a sit up and push up rotation "fun" I downloaded the free dice shaker app on the iPhone and just hit shake every time I get to push ups and sit ups and i record each value to count up values at the end. Don't over exert yourself doing these, especially the push ups will leave you very sore the next day.

- Side Planks
I have fund side planks to be much easier to ease into than a full plank. I would start with 5-10sec plank and then increase a few seconds each day. Make sure to alternate sides of the plank.

-Jumping jacks
I like to throw n5-10 jumping jacks into the circuit to get the heart rate up and they are something everyone can do.

As you start to get comfortable in your circuit you can add your favourite core/strength exercises and increase levels of difficulty to your exercises.

Hope this is helpful.... Remember none of this matters if you don't have the right motivation and are prepared to change your diet...

As a little evidence to this practice

Friday, May 2, 2014

Update from the Inner Belgua Whale...Spring in Action

It's been a while since my last post so I thought I would give an update! 

It's been a crazy month of April, on the 10th I had surgery to remove my tonsils then on April 22 I started a new chapter in my career by starting a new job and on April 23 I started life as a 24yr old. 

During my 2weeks of being in recovery I could only eat limited liquidy foods and couldn't do any exercise. 

Now that my recovery has come full circle, I have started back in my routine, which is alo motivating because it is finally spring outside, meaning I get to move to outdoor workouts (which are my favorite). 

As a part of my new exercise routine, I have started an exercise journal to track my workouts each day. My goal is to do my workouts at least 3x a week that include combination of strength, core and cardio. 

This is a sample of what day one looked like for me. I also plan to add running short distance and biking on my off days . My goal is to develop a consistent exercise routine that I can do within the walls of my own house and outside. 

As we all know, exercise is just a part of the equation for living with a healthy lifestyle. The other part is a healthy diet. For me my struggle with my diet is having  all meals that work within my lifestyle. I would have really great healthy breakfast and supper but lunch was always a struggle because during my job I was often eating lunch in my car which made eating healthy difficult. 

Since starting my new job, I have started prepping my lunch with snack like healthy foods like apples, carrots and grapes along with main course of salad so that I can snack healthily on the road and then when I stop I can still enjoy my salad 
This is an example of what my lunches typically have looked like. 

At the end if this post, I would like to give a shout out to my best friend and roommate Sarah. She has been taking back control of her diet and exercise and she is rocking it out and looking amazing.

 I am so proud of her and her motivation, she has inspired me to re-kick start my routine, keep on going, because in the end the confidence and faith you feel within yourself is the best reward! 

Peace Out!
-former Beluga Whale 

Saturday, February 1, 2014

Update from the former Beluga Whale... Smoothie Obsession


I am back for a little update on things. Since January 204 has started I have decided to change things again to help lose this belly pocket. I am working out still 1-2 times a week, drinking smoothies every morning, and limiting my coffee intake to 2-3 cups a week instead of 4 cups of coffee a day (I just love the stuff). I have recently went from strictly fruit smoothies to adding spinach to them, which has added additional fibre to my smoothies and its delicious.

Over the weekend I have been looking for different ways to kick up my smoothies and decided to try Dr. Oz's 7 day swimsuit cleanse (the link is below). I am not one to believe in or do cleanses however, this cleanse still allows you to have portioned meals in conjunction with smoothies.

I have been reflecting a lot on my journey to being a healthier, fitter me, and wanted to share one important piece of advise for people wanting to do the same, DON'T focus on the numbers. Weight is simply a number, that can create so much stress, emotional turmoil and self esteem shattering for people of all ages. NOT once did I turn to a scale to weigh myself or over analyze how I was doing or how much lbs I had lost that week or day or even a month. The only number that ever started to matter was the number on the pant size as it started to drop and even at that it was a celebration, a little extra motivation and "YAY ME" not something that I analyzed and ridiculed but the fruits of the work I had done.

Weight loss is as much a mental fight as it is a physical one, its about training your body and your brain to think and operate in a way that it is not used too. The ONE thing I attribute to my weight loss success is that I did it for ME, not for the approval of a boy, family, or friends I did it because I knew that I deserved better, my body deserved better. Its not about numbers its about energy levels, positivity, motivation and most of all its about YOU!

Below are links to the cleanse and some great smoothie recipes!

The only person that can make a weight loss successful is the person doing it, not a magic pill or diet but a commitment to a lifestyle and a new love of themselves!!

Thanks for reading,

Former Beluga Whale!