Summer Shape Up 2K15: 2 Months Done!

I've officially completed my Summer Shape Up 2K15 program. Well technically I have one more week, but the intensive portion of it is over and I shift into setting my more realistic fitness program that I'll fit around my busy school/research schedule. Miami was a great, relaxing setting as always and I have to say I think I achieved the best results I've ever had in one summer.

Now on to the lessons learned and tip of the week:


Lessons Learned:

1. WATCH YOURSELF: This week I filmed myself for the vlog update and I have to say watching the footage was both a humbling and motivating experience. I watch myself in the mirror all of the time, but there was something a little different about watching my workout on camera. While it wasn't the most graceful performance it was interesting to watch myself pushing through the tough moments in each portion of the workout. At certain points I could literally see myself willing my body to complete the motions and push through to finish a set. Watching myself push beyond self-imposed limits and trust my body was seriously motivating. It also helped me to get a better look at my technique during certain exercises to help and improve for the next workout. I highly suggest doing this at least once. When I was a classroom teacher I was often encouraged to film myself teaching and watch it back to help expose any areas where I could further increase my effectiveness. The same applies here, and I think I'll definitely make a video every couple of months or so to further document my progress and growth.

2.  LEVEL UP: Naturally as you continue to workout various exercises will become easier and you might find yourself slipping into a comfortable little zone where you know you'll look and feel good about how you've done. However, leveling up in some way (and it doesn't have to be a huge leap) will continue to push your mental and physical growth in your journey to better overall health. Maybe you run a little bit further, or increase the speed, incline or resistance on your favorite cardio equipment, or you increase the amount weight you lift. Constantly switching things up in terms of what you do will keep your workouts fun and decrease the likelihood that you will plateau. However, leveling up and increasing the amount of effort required will really push your body to meet challenges you never thought possible.

3. STRETCH OUT OF YOUR COMFORT ZONE: So this week I tried yoga (for the millionth time). I'm not such a big yoga enthusiast...not really sure why, but it just never really holds my attention and I always end up feeling really awkward and out of place even in beginners classes. However, after the restorative yoga class that I took this week I am reminded of the need to explicitly focus on stretching to improve flexibility and also keep my body in better condition to power through workouts with less injury. Also, the change of pace and more relaxed environment provided an opportunity to once again focus on my mental and emotional health and assess the ways in which this impacts what I am able to accomplish in the gym.


Tip of the Week:  
CAN'T STOP, WON'T STOP: I've written a number of times in this series about setting small goals on your way to your ultimate goal and as I reach the end of my summer shape up series for 2015 I want to reiterate that point. Just as I identify as a lifelong learner I find that my journey to increased mental, emotional and physical health will be one that I continue for a lifetime. That is not to say that I will never be satisfied with the way I look and/or feel, or become in some way obsessed with keeping a particular figure. However, each new year of life, each new professional experience, each new development in my personal relationships impacts the ways in which I react mentally, emotionally and physically. Constantly remaining aware of how you react as life and the world around you changes will ensure that you remain on a healthy path and that you will continue to be happy with and love the person that looks back at you in the mirror.


Ok folks. That's all I have for you today. My FINAL post in this series will come in about one week and will be the first post from New York (I am actually sitting in the airport now waiting for my flight to board). Many thanks to those of you who continue to follow along in my journey. I hope you have found the tiniest bit of encouragement and motivation somewhere within it and if not at least been slightly entertained as I try to put this complex experience into writing.

Please feel free to leave comments/questions/suggestions/criticism/etc. below or over in the comments section on the YouTube channel and as always...

Enjoy the journey...

Summer Shape Up 2K15: Feeling Strong in Week 6!

Hey guys!

Another week is in the books and I must say coming out of week 6 I feel stronger than ever. I'm up to 60 minutes of straight, non-stop high intensity cardio (hill routine on treadmill, darebee workout, and/or elliptical) and can do three sets each of one or two darebee.com strength/toning routines with only the expected fatigue and muscle soreness. My energy levels are through the roof and I'm also feeling much more in control of my emotional and mental state. This summer is by far one of the most successful in terms of health and fitness, and although I'm a little nervous about what will happen when I add back in school/work I'm feeling more motivated than ever.

Lessons Learned:

1. FARMERS' MARKET > GROCERY STORE: Let's face it, fruits and veggies are NOT cheap, especially when you're trying to do the organic thing. So after over a month of procrastination (and spending WAY too much money) I finally made it out to one of the local markets near my parents' place and it was AMAZING! We got there a little late and some of the good stuff was already sold out but we stocked up on beautiful fresh, organic veggies for so much cheaper than the grocery stores and even grabbed some delicious fruit juice on the way out. I definitely recommend skipping the produce section and heading to the nearest farmers' market you can find on your next shopping trip. Your body (and your wallet) will thank you.

2. COFFEE IS MY FRIEND: Since my dad hasn't been home to make coffee (I have no idea how to use their fancy machine) I haven't been drinking my daily cup--ok two cups--of coffee that usually keep me going when I'm up at school. My increased energy and improved sleeping patterns have left me feeling really alert and so I guess I didn't really feel pressed to search for alternative options, but I had a cup the other day since there was some left over after my parents had theirs and my workout that evening was on a whole different level. I usually just power through a workout motivated by good music and the feeling of accomplishment that I know always comes after, but a little caffeine boost can really take a great workout to the next level. There are tons of articles on the costs and benefits of caffeine before a workout so definitely take some time to look through those before making it a part of your routine (which by the way is NOT what I'm recommending here). But let's face it some days we just need the little extra push to get us in the gym and through the workout and a good cup of joe can be the perfect workout buddy in those moments.

Tip of the Week:

DOCUMENT YOUR JOURNEY: When I started this blog I had no idea what I wanted it's ultimate identity to be, and I still don't really know.  However, every week when I come on to read it I feel a huge sense of pride and increased motivation to keep on improving in all aspects (physical, mental, emotional). Taking the time each week to write down and/or record summaries of your progress, struggles, lessons learned, etc. will help you to stay present in the process. So often we focus on the end result and forget to take a moment and celebrate the tiny, everyday obstacles we've overcome and those are the very things that can often keep us pushing through when times get tough and motivation dips. Health and fitness journeys--well any self-improvement journey really-is such a personal experience so I'm definitely not recommending that everyone hop on the internet and publicly share with the world. But start a journal or create a folder on your computer to document it for yourself. You'll be amazed at how much you change week by week and it will be a great product to have when you reach your goal.


Ok that's it for this week everyone. Thanks to all who clicked like and/or favorite on the #ChallengeMe pics that went up on Facebook and Twitter. The results are in and I announced them in the video below. Next week I'll FINALLY be taking you all into the gym with me and recording an accountability section showing me actually doing the squats and push ups you challenged me to.

Please feel free to leave your own lessons learned, tips, comments, questions and/or concerns in the comments section here or over on the YouTube and Facebook pages. Make sure to check back next week and as always...


Enjoy the journey...