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Ignore my tired little voice above hahaha I just took a nap after work and now I’m getting ready to head to barre3. I was really sleepy and didn’t know how to say what I was trying to say. ANYWAY, I’m on day 7! I feel great, no deprivation from my sweets and carbs and I have had a lot more energy. This week I have gone to 3 barre classes, 3 hot yoga classes, and some light weight training, and did the Greenlake Adventure run this week! I have been making some great meals and staying strong with my challenge and hope you all are too! I have some amazing obsessions that I must rave about on here.

Lets start with Barre3.

My friend was saying that I would love it and had to try it….and she was right. I AM OBSESSED. It is the best workout I’ve had in a really long time. You must all try it if it’s in your area. It’s a combination of ballet, yoga, pilates, and strength training. We decided that we are going to try and do 30 classes in 30 days. We took our before pictures so hopefully at the end of the month, I can see a transformation.

The Adventure Run:

This adventure run is held in Greenlake and it’s the first Thursday of every month and it’s free! They give you one hour to run to all the locations on the map and you can get raffle tickets. At the end of the race, they have a mini beer garden/prize giveaways! I want to try and make it every month because it was a great workout and a lot of fun. I think we might have sprinted about 6 miles in that short period of time.

this is Ash and I running to the Adventure Run!

Cali Yoga:

This is basically a power yoga class with the temperature only set to 80-85 degrees and it’s a great workout. I only bought the new-client pass and it is already expiring on Tuesday so I don’t think I’m re-newing extended membership because it’s so expensive but I will miss it. I feel so strong this week because it works every muscle. I went the day before yesterday and he was making us do splits and headstand-type positions. If anyone who reads this lives in Seattle area, its called Breathe Hot Yoga and its in South Lake Union.

Diet:

Here are some pictures from my week!

I had this lamb at my parents last night with asparagus and sweet potato topped with garlic powder all over it of course!

breakfast has been easy since i looooove eggs and making fun new dishes like these poached eggs with avocado, basil and chives

if i ever craved ice cream i would mix frozen berries and almond butter with a splash of coconut milk to cure my craving

Ok, finally got the guts to show you the before photo. And then i just took progress of one week on Paleo, and One week either doing barre method, or hot yoga or both for the last 7 days.

Before:

day 1: feeling unhappy about loss of muscle and added fat

Day 7 on Paleo:

feeling a little better. getting leaner muscle and not hungry 24-7

October 1: The day i decided to make a change. 21 days in a row going Paelo, 21 days of exercise everyday.

They say it takes 21 days to develop a new habit.

Yesterday was October 1stand I vowed that for at least 21 days, I would go Paleo. It’s been almost 48 hours since this goal and I actually feel better than I have in weeks. Sometimes it’s difficult, because I love chocolate and ice cream so much…but my body feels better. I feel a difference, and I want change for once, I’m not getting any younger and our bodies constantly change. If you make small vows to change every day, you wont have to look back and wonder when you “lost it”.  Where you gave up and settled for what you’ve become. Always make changes, for staying the same is no fun at all.

My Paleo breakfast on day 2

Back to my point. 21 days. For 21 days I will go Paleo and I will work out every single day. On days that I need rest, I will go for a long walk. For any of you that feel this is too much, remember you don’t have to have an intense work out every single day. Or you can, but make sure that one or two of the days is a relaxing workout like yoga or an easy hike. The point is to get off your butt and DO something. Don’t spend your life revolving around your favorite television shows; don’t fit your schedule around drinking and parties, stop making EXCUSES. Make October the beginning of changing your life. At least start with committing to 21 days of doing more than you have before. Once those days are up you can go back to whatever you were doing…but I’m telling you that after 21 days of eating clean or going Paleo, and adding exercise everyday, you will see results and you will not want to stop.

I recently gained weight practically with a blink of my eyes from falling into bad eating habits thinking it wouldn’t affect me and boy was I wrong. I’m now having to challenge myself to BE BETTER and I feel that this is a great opportunity for all of you to also. Follow my Facebook Page because I will be posting results and meals daily to keep whoever wants to

My Paleo lunch on day 2

follow, motivated. I can’t write an entire blog update for every day but I will keep it updated on there. Feel free to also email me or message me on there if you want more motivation or have any questions.

Being stuck is a position few of us like. We want something new but cannot let go of the old – old ideas, beliefs, habits, even thoughts. We are out of contact with our own genius. Sometimes we know we are stuck; sometimes we don’t. In both cases we have to DO something”-Rush Limbaugh

I love that quote. It pretty much sums it up…In order to want something new, we must bring it to our lives. If we want to get rid of our bad habits and thoughts-we must give it up for 21 days and be more positive. Just work hard, eat healthy and try not to weigh yourself or stare at yourself in the mirror too much looking for results. You don’t want to discourage yourself because it wont happen overnight….but within a week or so it will show.

Little Tips before We Start:

-Commit to 21 days. you don’t have to do this your whole life, just commit to this….like Lent but for fitness;)

-Write down your goals for fitness. Where you want to be 21 days from now, by 2013, or a year from now. These next 21 days are just the beginning

-Write what you eat down. Keep track. I like myfitnesspal.com when i am log gin my food intake.

-Read up on eating clean from one of my other entries or go Paleo which helped my dad go from 207 pounds last Christmas to now being 160 pounds or so. He is still eating Paleo and feels more energy from changing his lifestyle.

-De-clutter the “old you” in the next couple days. Get rid of clothes you never wear, get rid of really bad food lingering in your kitchen. give it to the homeless or donate it somewhere, but its not for you. don’t temp yourself. Get ready for the new you.

-Follow me on Facebook or Twitter for daily motivation.

-Remember that i am in this as much as you are. I have trouble with committing to eating well. this is a challenge for all of us.

-Find a friend that will do it with you. and work out together…this will help you stay focused.

-Turn off your television

-HIKE!!!!!!!!!! For any of you that know me, this is my “happy place”. I like to make a list of hikes I want to do and see every week as an opportunity to cross one off.

-Get on Groupon or LivingSocial and find things you’ve never done before. I am addicted to these “deals” because it allows me to try new things I would otherwise never think of doing.

-Other workouts to try other than the basic gym:

  • hiking
  • biking
  • running
  • walking
  • yoga
  • hot yoga
  • pilates
  • pure barre
  • paddleboarding
  • snowboarding/skiing
  • surfing
  • ziplining(for fun:)
  • group sports
  • anything else you can think of! good luck!!!

I am officially obsessed with Cali Yoga and Banya 5. 

This has been a week filled with new experiences and a new hike! A friend of mine has been talking about Cali Yoga forever and how much she loves it! I finally did the introductory $25 dollars for 10 sessions and I fell in love. It’s a power yoga class that is set to only around 80 degrees and I can’t wait to go back this week.

Another thing that happened this week was hiking to Melakwa Lake. Melakwa Lake is connected to the Denny Creek trail but its 9 miles. It was well worth the 9 miles, the entire trail has a lot of different scenery from waterfalls, to wildflowers, deep valleys, rocks and boulders, to finally, the beautiful lake, which is crystal clear and ice cold. It was beautiful, I’m glad that I did a new hike before it got cloudy around here.

Our muscles needed tending after that hike so the following day we went to a place called Banya 5. I found my new addiction, which is hydrotherapy and must go here at least once a week. It’s a wonderful spa that helps your muscles and circulation.

 

We started off in a 200-degree sauna. The heat came from a concrete/brick oven that was made to heat muscles deeply which relaxes then and provides relief to stored tension. After that, we go into the cold plunge pool, which is supposed to “constrict skin pores and blood vessels that have been dilated from the heat to create an invigorating pumping action of the venous system to flush metabolic wastes and toxins”. After that, we went into the Turkish Steam room, which is 113 degrees and pumps heat through a fresh eucalyptus plant. This one was my favorite and I loved all the steam, after this we proceed to the cold plunge, and then into the salt-water pool which is 87 degrees and filled with mineral salt. After this we would rotate through all of them and there was also a hot tub, tea and water room as well as a nap room. It was really relaxing and is so important when you are working out a lot. Right after Banya, we went to Cali Yoga.

I swear, this whole week has been focused on detoxing. I love it because I have had such a bad month of eating horribly and not making the right decisions. I don’t know why it’s been this way but today I really feel the motivation to try harder. I spent 45 minutes on the cycle and had a rough leg workout. My legs feel like jelly. I decided to take “before” pictures today. I am in the worst shape I’ve been in, in a very long time. Tomorrow is the beginning of some new goals. I will take pictures every week to show progress but I am too embarrassed to post today’s pictures. I will wait till I lose some weight.

New Goal: I’m going PALEO starting tomorrow!!!!!

Wish me luck!

Part of getting in shape is starting out with goals. One of these goals includes having someone to look up to. They say that if you want something in life, you must find someone who does it, and then try to follow what they did to get there. This can be the case with anything dealing with fitness, a career goal, a religious goal, or practically anything. I have always had fitness idols and in this case, my biggest idol would be Miss Colleen Gallagher who is a WBFF Diva Bikini Pro competitor. She just started her online FitGal &Team Knockout fitness program online and is an amazing inspiration in fitness. I was happy when she agreed to do an interview for me but hopefully she will inspire many of you to also reach your fitness goals :)

Colleen please first tell me a little about yourself: I am a health and fitness enthusiast, sister to 5 other siblings, football junkie, spontaneous, and lover of protein ;)

 

How did you get into fitness/bodybuilding? After I graduated from the University of Northern Iowa with a degree in Kinesiology I took an internship at a fitness club in Chicago called Premier Fitness Solution. While working there one of the trainers was prepping for a show and got me interested, a few months later I was prepping too!

 

What is a typical daily routine for you? Typical routine for me would be to wake up at 7:30 go down to the track and get a good workout in then eat breakfast! The rest of my day I spend writing up training and nutritional plans for all of my clients. In the evenings I usually go to one of my siblings many sporting events!

 

What keeps you motivated to stay in shape? Being in shape keeps me motivated to STAY in shape! Once you start seeing results it gets addicting and so much easier to stay on track!

 

Do you take and supplements or protein powders? Yes! I take Whey and sometimes Casein protein, fish oils, and multivitamins. Occasionally I will take a preworkout as well.

 

What is your eating plan like? I eat at least 6x a day about 2-3 hours in-between each meal. I of course have protein in each meal! I change up my intake of each food group a lot but in a day I will always consume vegetables, starch, fruit, and good fat.

 

What food can’t you go without? PEANUT BUTTER! Although I do go without sometimes :(

 

What is the most challenging thing for you when it comes to staying in shape? Finding time (biggest excuse in the book), I am always traveling or very busy so finding time to fit a session in sometimes is challenging but I always get it done because I feels that much better after!

 

What are your workouts like? Intense. I go to the gym with a purpose so I don’t waste time when I’m in there. Focus on the weight and the movements to get the results I need. Cardio for me in usually HIIT or sprints, which I love!

 

What is your favorite body part to train? Legs! Largest muscle group we have so we burn the most calories working them out!

 

Is there anyone in the fitness industry that you look up to? Chady Dunnmore my fellow WBFF Pro, she have an amazing attitude towards life, not to mention a killer physique!

 

Tell us about your new business, FitGal and Team Knockout: I started FitGal because after competing I had so many people asking me to write them workout or give them advice, my Facebook inbox was literally flooded with questions! I had originally wanted to open up a studio near where I live a run bootcamp style classes, but that really didn’t allow me to reach the people who were asking for help. I am very passionate about health & fitness and I love helping others so it only made sense to do the training online. I offer two programs: FitGal Lifestyle & Team KNOCKOUT.  FitGal Lifestyle is for those people who want to get in good of shape as people who compete, but don’t want to get on stage. Team KNOCKOUT is a full contest prep for those who wish to compete. Both programs are designed to give incredible results!

What are your 3 biggest tips to staying fit?

1. PREPARATION: prepare your meals in advance and schedule your workout times! Don’t make excuses for yourself.

2. BELIEVE IN YOURSELF: If you don’t believe in yourself then how can you expect to succeed? 3. HAVE FUN: Have fun with your workouts, do things outside or grab a buddy. Being in shape isn’t supposed to be a chore, it’s supposed to be fun!

 

What is your biggest “fitness” accomplishment? My biggest fitness accomplishment happens every day when I wake up and get email from my clients saying how they haven’t felt this good in a long time!

 

 

For more on Colleen, you can reach her on her many social media outlets listed below! As well as maybe think about joining her online fitness program!

http://www.thefitgal.com

instagram:colleengallagher_

Twitter: ColleenGal

FB Fan Page: Colleen Gallagher – Pro Bikini Model/ Physique Coach

FB FitGal Page: FitGal/ Team KNOCKOUT

“It is not often that a man can make opportunities for himself. But he can put himself in such shape that when or if the opportunities come he is ready.”― Theodore Roosevelt 

This quote defines my life at this very moment. My life has been amazing this past couple weeks with so much opportunity that I am overly grateful and happy. Sometimes you may go through rough times, but it teaches you that anything can happen, anything can change and end, but its how you deal with change that determines how you will handle life. I haven’t been this happy in over a year and that is an honest statement. This past month or so I have planned so many new things and I’ve opened up my time and days to people and things that I never would have in the past…I feel that through difficult times, growth occurs and you can either run with it or against it but you always have a choice.

Let me start by saying the best news of the week, which is that I am going to be writing an article that prints on August 20th for  NW Fitness Magazine! I am so excited and unsure of what I should write about. I meet the co-owner of the magazine on Monday and need to have a rough draft of my idea and article by then. I am nervous and excited and so many other emotions but over everything, I believe the Law of Attraction brought me to this…and I know this is only the beginning. I am passionate about this blog and I sent it to them and they were impressed. I know that the fact that I have been opening up my heart and time to fitness and this blog and new experiences is drawing in opportunity to go even further. I can’t wait.

This week also was filled with hanging with my friends, hiking again, and paddle boarding for my first time! I loved it; I think I might go again this weekend. I have no pictures from it because I didn’t want to drop my phone in the water haha. It was a blast and a great workout for my abs and basically everywhere else. Today I hiked Mount Si in North Bend here in Washington and it was amazing. Such a gorgeous day out, and I saw a snake, as well as hawks flying around at the top of the cliff. It’s been a great week and I can’t wait to do this magazine article! Remember to always be grateful and open to opportunities everyone!

Here are some pictures from the things I’ve been up to this week:

delicious bacon wrapped shrimp i had in Fremont!

i got new hiking and running shoes!

View from the top of Mount Si!

another view at the top of Mount Si

 And here is a picture of me and my best friend Ashley on our way out to have some fun out in Greenlake last night. Its been such a great week and i hope everyone else is enjoying their summer as well:)

Doing Yoga in the morning in the Valley Ho Hotel Gym

 “Yoga teaches us to cure what need not be endured and endure what cannot be cured” -B.K.S. Iyengar

Hi All! I’m finally home from Scottsdale, Arizona from our girls trip! Let me tell you, it was amazing. Between the 109 degree weather, to laying around the pool all day! After all the rain in Seattle, it was a nice little break. I am ashamed of all the food I ate…I could have done better but I have to just get over it and get back to my routine now that I’m back home. The one really nice thing about the Valley Ho Hotel was their amazing fitness room! It was open 24 hours so a friend and I would wake up every morning around 7:30am and do 30-40 minutes of cardio on the machines and then do weights as well as yoga. The fitness room offered crisp apples, headphones, lemon water, and towels complimentary and it was nice to work out and be looking over palm trees and the pool. It was motivating…work out hard and then jump in the pool after.

image

I love vacations. I think they are incredibly important for our health and well-being. I had a lot to think about while I was down there and now that I am home, I am ready to start working on my goals.

  • First of all I plan to start studying to get my ACE certification to start personal training.
  • I plan to start eating AND cooking healthy meals. This is a big one for me, I’m not the best cook, and I have all the excuses in the world when it comes to being creative in the kitchen. But all that sounds like excuses to me and I know I can get better if I try;)
  • Another thing is not jumping into a relationship. I need to work on myself. I need to travel more. I need to take my passion and make it a career without getting set back from another person.
  • I need to remember that everything is possible, and everyone’s view of the future is different. As long as you are doing things every day that make you happy, a wonderful life is possible.
  • Practice Yoga more often.

*above is my exact gym bag. it is perfect. it has so many compartments and it holds so much.

“By failing to prepare, you are preparing to fail” – Benjamin Franklin

Thankfully I live literally right behind the gym I go to so it makes it easy to just walk over or stop on the way to/from work or school. A great tip for me is packing my gym bag the night before. I leave it in my trunk at all times and I also put extra gym clothes and extra Nike’s in there also in case I am around a great class in the area. Other things I leave in my trunk are extra socks, a camelbak, and water bottles in case I hit a hike or want to go kayaking somewhere far from home.

The key is to always be prepared. Always set yourself up for success without room for excuses.

Today I got off work early and my favorite Zumba instructor was teaching a class 30 minutes after work so I stopped there on my way home. My routine is to do a one-hour cardio class and weights after…then I take a shower and sit in the sauna for 10-15 minutes. It feels amazing after all that working out and after a shower.

Whats in my Gym Bag?

Neon Sports Bras. They are the best.

Lululemon cropped pants, they are the softest and most comfortable

water bottles! and i mix it with zip fizz or workout pre-mix drinks

Nike’s of course!

Other Items I don’t want to find pictures for but I always bring:

  • Flip flops for the shower
  • A towel
  • A small hand towel for the machines
  • A bag of airplane-sized shampoos, conditioner, loofa and facewash/bodywash
  • Extra clothes
  • Phone for Tunes
  • Magazines like Self, Fitness of Shape!
 Remember that you have the ability to be who you want to be and if you want to change, you have to plan and prepare for what you want. Motivate yourself. Be yourself. Love yourself. Don’t worry about anyone around you and know that your health should be a priority and everything you do to help it, will further your future and make you happy.

 

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