Day 1 - GRIT

Grit -  a positive, non-cognitive trait based on an individual’s passion for a particular long-term goal or end state coupled with a powerful motivation to achieve their respective objective. This perseverance of effort promotes the overcoming of obstacles or challenges that lie within a gritty individual’s path to accomplishment and serves as a driving force in achievement realization.

 Be willing to start over. Be willing to learn. Be willing to try again. Be willing to fail and fail hard.

I've had success with personal health and fitness goals, but I have also failed. The issue of losing weight is never truly the hardest part. The hardest part is finding that magic balance of maintenance. I am sharing my journey as I attempt to find and achieve balance. I will be sharing as much as I can with all of you.

On Sundays, I will be sharing my nutrition and training plan with you. Be patient with me because I promise I will go into further detail as the week progresses on how I created my plan. I know how to loose weight fast, but that is not my goal. My three goals with my nutrition and training plan are: to preserve as much muscle as I can, to maintain high energy levels for my workouts and to gain strength while achieving a leaner physique. Because I still desire to not only preserve my current muscle mass but build more, I am keeping a large amount of carbohydrates and calories into my plan. This will truly be a first for me.

Here is this weeks nutrition and training plan. I will be explaining how I came to my exact nutrition plan/numbers in the following posts this week. I will be eating more than I ever have but it is all science based so I am giving it a try. I know what I need to do to get lean but I am on a mission to not only be healthy and lean on the outside but healthy and lean on the inside.

Four days a week I will be lifting in the gym and preforming marathon training. On these days my calorie goal is 2400 calories a day. I will create a 750 calorie a day deficit (how I came to this deficit goal will be explained in a future post later this week) with training alone on these days so I will not be cutting any calories from my maintenance BMR/activity level diet.

Three days a week I will be working so I will only be preforming light cardio these days. I will create a 750 calorie a day deficit through a combination of training and diet. On these days my calorie goal will be 1700.

I will be incorporating one rest day a week. On this day I will be creating my calorie deficit with diet alone, so my calorie goal this day will be 1400.

My nutrition macronutrients daily goal is 40% of my diet from protein sources and 30% from carbohydrates and fat sources.

Here is my diet plan for this week.
'
2,400 Calorie Day

1,700 Calorie Day

1,400 Calorie Day

I schedule my workouts around my work schedule. I work 12 hours shifts as a nurse three days a week. I designed a 4 day weight training split around my non-work days since I will not have time on work days to train.

My training routine is long. I LOVE to lift weights. It is honestly my favorite thing to do. I am allowing a large increase in my calories to allow for an extended lifting session. This will be something I will have to monitor closely to make sure I am fueled appropriately but also well rested and not over training.

Training Schedule
Sunday: Marathon Training (3 miles) & Glute Training

Monday: Light Cardio (work night)

Tuesday: Marathon Training (6 miles)  & Back/Biceps/Abs

Wednesday: Light Cardio (work night)

Thursday: REST (work night)

Friday: Marathon Training (3 miles) & Glute Training (Plyo and functional cardio)

Saturday: Marathon Training (11 miles) & Shoulder/Chest/Triceps/Abs

Glutes - Heavy
Hack Squat 4x10
Reverse Hyperextension 4x15

Single Leg Pressdown 3x10
Cable Kickback 3x10

Butt Blaster 3x10
Sumo Squat - weighted 3x12

Abductor 3x12
Curtsy Lunge - weighted 3x12

Step Ups- weighted 3x12
Stiff Leg Deadlift 3x10

Smith Squat - Low 3x10
Hip thrust - 3x10

Donkey Smith Press - to failure

Back/Biceps/Abs
3x15,12,10 - Drop Sets
Lat Pull-down
CG Seated Row

CG Seated Pull-down
One Arm Row

Straight Arm Press down
Hyperextension- weighted

Hammer Curl
Barbell Curl

Preacher Curl
Alternating Dumbbell Curl

Glute - Plyo/Light
3x15
Box Jump
Cable Squat

Lateral Jump
Cable Kickback

Abductor
Pop Squat - On Step Ups

Split Squat Jump
Bulgarian Squat

Butt Blaster
One-Leg Squat

Functional Finisher
2x10
Burpees
Kettle Bell Swing
Renegade Row
Pull-up
Pushup
Mountain Climbers

Shoulder/Chest/Triceps/Ab
3x15,12,10 - Drop Sets
Dumbbell Press

DB Single Lateral Raise
Cable Front Raise

Rear Delt Flye
Rear Delt Rope Pull

Flat DB Press
Inclince DB Fly

Pullover
Machine Flye

Rope Pulldown
Overhead Ext
Dips

This week I will be addressing: how to find your BMR/calorie goal, meal planning, macronutrients, recipe of the week, FitWhitt approved products and an example of how to live a life of balance.

Email me at fitwhitt@gmail.com with any questions.

Exercise description and examples can be found on bodybuilding.com and exercise directory.

- FitWhitt

I AM...

I have been working hard at exercising my mind and the power of positivity just as much as I have been putting in time at the gym. So much of a fit and healthy lifestyle is a mental game. I found a positive affirmation book and I have been clinging to its words as each day presents new obstacles towards reaching my goals.

"Your future depends on many things, but mostly you! You may succeed if nobody else believes in you, but you will never succeed if you don't believe in yourself." - Frank Tyger

"What you picture in your mind, your mind will go to work to accomplish. When you change your pictures, you automatically change your performance." - Zig Ziglar

"Whatever you attach consistently to the words "I am," you will become." - John Mason

What are you today?

- FitWhitt

Stay Motivated

Having a desire to improve yourself only goes so far. That desire must be constantly fueled with motivation and determination. So how do you stay motivated? Here are some tips that can help you keep that desire of accomplishing your goals not seem so far fetched from the everyday tasks.

1) Focus on your WHY - the reason you wanted to accomplish the goal in the first place. The end result of what you want to accomplish should always be in sight. It is okay that sometimes you have to remind yourself of it from time to time. Play with equations in your mind - If I__________ (do said task) I know in time I will see results.

2) Have a plan. Have a set plan that is broken down into daily things you can do to ultimate accomplish your goal. If your goal seems to far fetched, it is most likely because you haven't taken the time to break down your large goal into small manageable steps. These are things that you can do on a daily basis to help you accomplish your ultimate goal. For beginners this might be to simply drink more water than soda. For the more advanced, it could be making sure you finish the scheduled amount of time you have for cardio that day.

3) Think about the end result. Whenever I am training for a show, I imagine the stage. I imagine how my shape will be, how I want my presence to shine, how it would feel like to make first call outs.

4) Keep a support group. It is crucial to surround yourself with positive individuals that understand what you are trying to accomplish. They can keep you motivated when you feel weak.

5) Reward yourself! Keep a positive reward system to choose from when you accomplish mini goals. Some of mine are: a large veggie loaded salad from Whole Foods, new workout clothes, new supplements, mani/pedi, fresh flowers, a new tea. Do not set yourself up for failure with your reward system. Your reward should bring you closer to accomplishing your goals, not create set backs. For example - if you dieted hard all week you chose to celebrate by binging on cupcakes and a large pizza, you basically consumed all the calories you were creating a deficit with during the week in one setting, totally negating all your hard earned diet efforts. More calories are OK, but keep them clean and healthy.

6) Make an inspiration board. I have both an inspiration bulletin board and also a pinterest board. I fill them with quotes and pictures that inspire me so I am constantly reminded to continue working towards my goals.

7) Stay positive. Do not speak of yourself in a negative manner but speak about your accomplishments and your strengths. So what if the scale didn't move that week. Be proud of all the efforts you made to improve yourself.

Have patience and you will begin to see results of all your efforts. You might need to even make adjustments to your goals and plans as you become stronger.

LOVE this!

Jaime Eason has been such a role model to me and listening to her story is exactly where my heart is when it comes to finding my dream role in the fitness industry. I have always wanted to be sure to stay classy and be a positive inspiration for others. Her story broke my heart as I imagine the struggle of trying to be a face in the industry but only in a positive way. Take the time to listen to her and support her.

 

Listen to her video (scroll down to the video on her facebook page) and be inspired to not make the same mistakes and also seek motivation to be a positive role model.

 

Stay positive and remember, you never know who is watching and using you as a fitness inspiration.

- Whitt C.

Motivation Monday

I am working on having a healthier mind and perspective of food by adding in daily affirmations. Here is the one that I have been using the past couple of days.

It is from a podcast entitled: my thought coach on itunes.

I am free of all desire to eat any foods that may negatively impact my weight

My mind and body are in perfect equilibrium

My body is incredibly beautiful and powerful

I choose to make positive, healthy choices for myself

My body is graceful and flexible

Every cell in my body celebrates health, vitality and beauty; every moment

I relax into my healthiest, happiest weight

I have an image of my body that is always vital, healthy, beautiful and strong. I hold this image in my mind

My body is filled with energy at all times and in all ways

My food is my fuel and I only eat what my body needs

I listen to my body, I only eat when I'm hungry and I stop when I am full

Beautiful vitality glows within every cell of my entire body

my body is healthy, vibrant, powerful and lean

 

Have a wonderfully POSITVE day!
- Whittney C.

 

Work It Out Wednesday

 

I wanted to share my two favorite glute exercises. Add these in during your next glute exercise day and begin seeing your glutes lift and shape into a nice round booty.

 

This is the standing cable butt squat. Using the cable as counter weight allows you to get nice and deep. Remember to keep the weight in your heels and push through them on your way up. Go as low as you can to really target those glutes. I usually do heavy weights on my glute exercises. 

 4 sets of 20 reps

 

 

This next exercise is my absolute favorite because I feel it isolates the glutes. This is the cable kick back. Use the machine for stabilization. Sometimes I will place one hand on my glutes so I can feel the isolation. Make it challenging by holding and squeezing at the top.If you feel like a real challenge, hold at the top, squeeze and then pulse 10 times on your last rep of each set.

 4 sets of 15 each leg

 

 

I had an EXCELLENT day yesterday. Work was great. My arm workout was awesome and the gym wasn't crowded at 3:00pm, which I LOVE. I then treated myself to a 30 min upper body massage and a cleansing hour of hot yoga.

 I have work from 6:00-3:00 today and a hair appointment at 4:00 and a date at 8:00 to watch the presidential debates so I will have to miss my workout today. I am moving my 4 mile run to Friday and will have to double up on my training tomorrow. Have a fantastic training day!

Oh, I was able to comfortably fit in my motivation jeans last night. They are a size zero. My weight has changed so much the last few months. I weigh way more than I did when I had my first show and was fitting into size zeros for the first time. I must have gained more muscle mass the past few months of training than I realized. Proof to show the scale is not the answer!

 

- Whittney C.

 

 

 

Fitness Bucket List

I have ran two 1/2 marathons in the past. I feel that it is the perfect distance for me. I have always had a wish to run a marathon, even just one, in my lifetime. I have a feeling I will hate it. I have a feeling it will be too long for me. I have a feeling I will injure myself terribly. Regardless, I must cross it off my list and what better time than now? I always like to have new and fresh goals to keep me motivated.

I am signed up for the Austin Distance Challenge. It is a serious of 6 races that all lead up to the final marathon in February.

There are 6 races in the 2012-2013 Austin Fit Magazine Distance Challenge: IBM Uptown Classic 10k - October 7, 2012 Run for the Water 10 Miler - October 28, 2012 ARC Decker Challenge Half Marathon - December 9, 2012 3M Half Marathon - January 13, 2013 Rogue 30k/10k - January 27, 2013 LIVESTRONG Austin Marathon & Half Marathon - February 17, 2013

In order to achieve this goal, I researched training plans. I am still training with my bombshell plan but incorporating my running plan into my cardio. I am also incorporating yoga twice a week to assist with injury prevention and increase my flexibility.

My ultimate goal is to be able to run the Disney marathon with Matt one year. The race is fun and flat and takes you through all of the parks. This a fitness dream of mine!

Here is my 20 week plan:

 

I feel the incorporation of yoga and meditation will also help with my chronic stress and anxiety. I feel the training plan gives me a balance between strength, edurance, conditioning and meditation which all work together to make me a stronger individual inside and out.

I am so excited for the possibility of finally checking this off my fitness bucket list. What are some of the items on your fitness bucket list?

- Whittney C.

Taking Risks and Building a Dream.

I have been driving myself crazy, obsessing over what to make of my life. Don't get me wrong! I love my work as a nurse and the daily impact I have in people's lives. But, I was introduced to the concept of helping people who want to be helped BEFORE it affects them medically and I can't get it out of my mind. The ability to help people with their health and fitness goals is what I want to do with my life. Ultimately I would like to be respected and educated enough to be an inspiration and motivation to everyone I come in contact with.

After discussing this dream with my husband, he graciously supported me and encouraged me at length (as I cried in fear) to pursue this desire, one step at a time. I am fearful because I do not fail. I enjoy success. I give all of myself to everything I do and take great pride in all my work. I hesitated in how to preceded because I feared I was not educated enough to give the BEST advice that my clients would deserve. My sweet husband reminded me that my personal journey in life experience has surely taught me something. ;) We decided to take this dream and make it a reality one small baby step at a time.

Step one - Continue improving myself physically and mentally to be strongest and best version of myself. How can I be respected for my advice if I myself can't get it together. I will be blogging my personal journey, triumphs and struggles, and be as vulnerable as possible as I continue this journey. I will restart posting meal plans and training plans and answer all questions to the best of my ability. I am currently training for my first marathon in February.

Step two - Prove I can help you! I will be taking on some free trial clients. If you live in the Austin area, I will meet with you personally as time permits as well. I will write you a training plan and nutrition plan based on your needs and goals. Please email me at whittclinks@gmail.com with the following information.
1) what are your goals
2) dietary restrictions
3) gym membership?

Step three - Study for my Personal Trainer certification.

I can get overwhelmed with the "unknown" and my obsessive personality stresses to try and solve every possible problem before it even starts. In this process, I scare myself and fear the unknown and possibility of failure. But I truly believe this is my purpose and will being me much happiness in knowing I can make a difference and be an inspiration to others. I ask for your patience because I admittedly do not have it all figured out but I am going to bravely walk into the unknown and not fear failure but continue to strive to not only be my own best version, but help others become theirs as well.