November 12th Update

Well today is a good day. The East Ridge basketball tournament went well, I felt like I walked about 50 miles a day which was good, the only bad thing is I drank pop all weekend, didn't get a lot of sleep and now today my house and I are finally back to order again. I still run every morning which is great. Family is doing good, everyone is settling in to the homework thing. I really miss everyone at Fitness Together i could have used them a few days agao telling me to get my rear in gear and push harder with my workouts. I miss that and along with the great friendships I have made. it is about time to go visit again now that my life is somewhat slower. School is going good, can't wait for this quarter to get done, ANATOMY, yep that is fun let me tell you.

I hope everyone is keeping honest and pushing yourself just a little each day. Remember small goals make a HUGE difference in the way you see yourself, the way you see yourself in your workouts and the things you can accomplish is amazing.
Keep up the good work...
Pam

October 21st 2009 Update

Well today is a good day...basketball brackets are almost done, I have been running 4 days a week, that has been great. my family has been getting back into the swing of things with homework and sports.

I miss everyone, I hope you all are plugging away day by day. Make a goal each day and accomplish it then it won't seem like you are so overwhelmed. I have been eating a ton better these days, I think I might have to start writing things down like I used to, we will see. Fruit smoothies are what I am using as a snack. i buy frozen fruit and mix it with Lit and Fit vanilla yogurt and that is my snack, it taste good, it is awesome for you and well it is easy to make.
Keep up the good work guys..we will be in touch..Pam

September 21st Update

Well, things are awefully busy, with school getting extremely hard, basketball taking up a lot of time and soccer finishing off the remaining time I have. I am glad to be busy but some days I would love a whole entire day off. At least I get my walk/ run in, in the morning before all of this starts. I am now checking into Lifetime to see if I can go finally, we will see, but until then i have been eating my pork, my chicken a couple cookies, a pop here and there, but what i really miss the most is my workouts that make me sooo tired at night I can sleep good, I do miss that a lot. I hope everyone is doing well still, keep up the good work and i will keep you posted as i keep going and I am so proud of all of you. Pam

September 9th Update

Well today is a great day I finally was able to run from my house to the round about without stopping. Yes I said run and yes I never thought I would say that word outside of Fitness Together. I would say it is almost a mile. Because then I walk a block and I run another two blocks yes so I do, in all run 1 mile. Wow, what an accomplishment, I have not been able to workout at Lifetime yet which is where my next step is, I am still watching my food intake and that is going good. I had one day where I really didn't eat well and so I ran the next day plus added in the afternoon a 4 mile walk. The difference this time around is I care about what I eat and how I take care of myself. I stopped in and said hi to Stephanie the other day and I will do it again to see the others, I really miss them a lot but on the otherhand they have taught me a lot about what I can accomplish and that my attitude changed from I don't care to I do care and look I am down 3 sizes in jeans and shorts. My hard work is paying off and I will not go back to the old me and I hope you all feel the same way. You are going to have bad days but you will have more better days and the biggest thing is just watch what you eat. That can change you more than you realize.thanks everyone for keeping up with me and I will continue working hard and I hope you do too. See Ya, Pam

Last Day at Fitness Together

Well, today is my last day for Fitness Together. I was excited but sad at the same time. I am looking forward to being accountable for myself and my workouts. I have met so many nice friends that I will miss dearly. I hope to check in with them on and off. My nutrition is my big thing I have to concentrate on, and I will still have bad days but I know so much more than I have ever thought and certain workout routines for certain things, I feel like I could do it on my own and still have all of them in the back of my head say..."Pitch your back", "Keep your shoulders back", "Tighten the core" and last but not least "Great Job Pam, Keep up the good work" I was chosen for this great program at a time in my life that I needed a severe change and some one was looking out for me because I learned so much about me and what I can accomplish and also my new set of friends. I will keep in touch, Keep working hard and never give up...one day at a time, Pam

Nutrition Block

Today..I have felt like I have run into a nutrition block. My working out has been going awesome, but my nutrition I feel has not been the greatest. I really need to plug away at how to get back on track. I am down to my last two weeks, I am happy but sad and kind of scared at the same time. I start school towards the end of August so I am going to be going through a lot of changes that I am going to have to keep up. I know I can do the exercise thing on my own, I am hoping they will write me out a workout plan that I can do on my own, Joe already told me it would consist of squats, lunges and planks, all of my favorite exercises.....NOT...he he he. I know I will be ok, but I honestly need to keep my nutrition as on top as my workouts. My emotions have been kind of sticky lately, my grandma just passed away, so i haven't been getting a lot of sleep, my schedule has been busy with my kids and now I have a stupid cold. So that covers my life so far, I am getting back on track. I had my assessment today, I didn't do too bad. I lost I believe 2-3 inches in my hips, waist and fat. So that isn't too bad. All I can say to all of you, keep up the great work, even when life throws you a loop, keep it steady and strong, you will get through it and continue on your path to achieving your goals, if I can, you can... See ya, Pam

pams blog

Well, It has been along time since I have blogged. I am doing great. I had a small time where I was struggling with why my weight wasn't going down but my pants and short sizes were. I got frustrated with my journal where I put everything I eat on it, good or bad. At one point I was thinking I was working so hard but not seeing the weight come off. So i sat down with Rachel and her and I discussed all of those things and I feel better now because I know I am gaining muscle even though my weight on the scale doesn't show it, I am losing what I am supposed to be losing. I love working out, the trainers are always kicking my behind even when i am so tired i just want to sleep in. I started not too long ago walking after my workouts, I started walking 3-4 miles a day after my workouts, it is kind of my way of relaxing and starting the day. You need that with 4 kids at home on summer vacation. Family is going great, kids are great and my working out is great. I only have a couple weeks left and I am going to have to kick it in gear on my own sometime but I have learned a lot and I think I can do it, I know I can do it. See you later, Pam

pams blog

Ok, I haven't written in a little while I thought I would. I am doing ok. I hit kind of a block in the road a little, I felt like my body was and has been working so hard and my nutrition has been good that I pigged out one day and felt horrible and swore I would never do that again. I learned I am eating good and correct and looking at the results I am on the right path. I had to learn that the hard way of course. The only other thing I am a little frustrated with is that I am losing fat pounds but I have stayed the same in weight pounds and I got a little frustrated, so I am working extra hard to start shedding pounds in both fat and weight. Yes there are days that it just doesn't kick in like I want it to and I have to understand that. I just know the next day I can't cheat myself and that isn't fair with the amount of work i have done up to this point. So I tell myself to keep working hard for the goal I have set for myself and not give up even though their are days I just want to lay in bed. Keep up the great work, Pam

pam blog

Well, After my many days of working out at 6:00 am I am in a routine now and enjoy it. Ok, there are a couple days I am just tired and my body won't do what I want it to do. I just keep plugging away the best i can and not give up and I feel like i have had a good workout. My downfall is I feel I am not getting enough protein during the day, and I need to increase that. I try but sometimes what is in my pantry isn't what I need but days like that I will try to improvise and make something that tends to be a little healthier. I feel like I have improved but I was a little disappointed is last weeks weigh in I stayed the same. So this week I am focusing on pushing myself a little more, getting out to walk more and just watch what I eat. I am really going to have to watch and be sensible in my choices this weekend, my family is going to Des Moines for my daughters softball tournament and those days are tough for me to keep a schedule when I sit at a ball field for 9 games over the weekend. This will be my big test. Have a great Memorial weekend...Pam

Pam Video Blog

Trainer Notes

Pam weighed in at 158.6 this week-- 3.6 lbs lower than last week!! Consistently dropping pounds every week is what is on Pam's list of "things to focus on". She has an energy about workouts like no other! Her focus, drive, and ambition has shown more than ever. Pam and her husband are consistently getting additional cardio in during the evenings. They tend to walk anywhere between 3 and 7 miles each night! Pam is well aware of the benefits regarding accelerated results with extra cardio. Pam could definately focus on more protein and non-processed foods. She tends to reach for hot dogs (non turkey) and processed cheeses. Her water intake helps counteract the food choices, but we were well aware that as summer sports seasons increased in activities, her diet choices may wonder. Our task with Pam in the upcoming weeks is to find quick lunch options that can travel with the family to games and offer good nutritional balance for her as well.

Pam's Video Blog:

Nutritional Notes

Nutritionally Pam is on track. We continue to stress the importance of protein intake and the vital time frames it needs to happen - 30 mins prior and 30 min post workout. Pam is so busy with kids, school, and home that time flyes and all of a sudden she realizes it is 2 hours after a workout and she has not eaten. Some goals we gave her this week was to always have some type of protein that is easily accessible in her vehicle, since this is where she spends the most time. Also having a gallon of water around her all day to constantly consume and to watch how much she truly is consuming

Trainer Notes

Wow what a week! Pam started her week by "sweating from her eyes!" and finished her week with a smile! The new workouts are very tough but she is noticing big changes in her body. Her weight this week is at 162.2 lbs and is excited to be at this point. She wore spaghetti strapped shirts all week and is so confident in her own skin! Pam has been pushing past her comfort levels in workouts and really reaching momentary muscle failure on all appropriate lifts. Pam mentally had to grasp what these workouts would do - education was a huge component for this phase. She was very concerned about not "feeling" the lifts the way she did in strength phases. Joe and Matt definitely proved Pam wrong with "feeling" lifts.

pams blog

Well on Fiday I started my new workout and man, let me tell yo, I don't think I have ever sweated as much as I did in my entire life as i did on Friday. Don't get me wrong, I loved it but it is going to be a hard workout. My weekend was busy but I did pretty good at eating and snacking, I am still having trouble getting a snack in during my busy days, I just have to keep making mental notes on doing it. Have a great day, Pam

Pam's Video Blog: Week 11

Cardio Day!

Well today was a great cardio day. I learned the actual technique of running and boy let me tell you when you have an incline of 10 that makes it a little difficult to say the least. Like I said before I survived Easter and chocolate and now I am tackling school, softball and soon to be baseball. My jeans again are getting looser and that is a good sign, and life is just good. It is great to be outside and go for long walks with my husband. I take each day at a time when it comes to my eating and healthy snacking, there are still days I don't get a morning snack and I really have to watch that and start getting that back on track. I hope you all have a great day, Pam

Survived Easter!

I survived Easter but not without breaking down and eating chocolate easter eggs throughout the day. The funny thing was I enjoyed the taste of it but my body didn't like it anymore. So now I know this is something I won't miss eating anymore. Its too bad because I really enjoy my chocolate as everyone knows. I did go on a 7 mile walk yesterday with my husband which was awesome, then i didn't feel sooo bad eating some chocolate. I know that isn't always the answer but that is what I felt at the time. I drank a lot of water, had a great dinner and now back to the grindstone, Mondays the big lower body workout that always kicks my butt. Oh well, I will check in with you all later, time to get back on track again, one day off of my schedule screws me up so I have to buckle down again. See Ya, Pam

Pam Update

Today is going pretty good. I am enjoying my day, I worked out at 6:00am and then went home got the kids ready for school. I then went to school and it was fun to have the rest of the day to do whatever I wanted. It doesn't happen very often. With softball season started my big thing is having to maintain my "good snacking" days even when I am out at a softball tournament or a baseball game. With 4 kids in ball that is going to be my biggest challenge. I am going to have to work hard at being prepared with my snacks and not just "winging it" I hope you all have a great Easter and I will chat with you next week.

Pam Video Blog: Week 10

Training Notes: Week 9

Training Positives:
Pam started a new program this week that focuses on strength. She has done a great job with learning the proper technique on the new exercises and it already into the program like it was week 2 or 3 of the strength program.

Training Negatives:
Hard to find a negative during a very good week of training. There is a new core exercise that she has challenged herself to get better at, she had some problems the first day and was already a little better the 2nd time she did them.

Nutrition Positives:
Continues to make better food choices and has also improved portion control. Having healthy snacks throughout the day is helping her portions at bigger meals.

Nutrition Negatives:
Still fights chocolate but continues to improve.

Additional Comments:
Pam started out the week a little sluggish, but ended with tons of energy! We even did extra work on Friday and she still was laughing throughout the workout. Attitude and enjoying the program made for a great week.

Pam Video Blog

Training Notes: Week 5

Training Positives:
Pam is about 2 ½ weeks into her new program and she is still increasing weights on at least one exercise every workout. We also had to introduce some new exercises for her legs and core because the exercises she was doing were not challenging enough for her. Pam also put in a great workout after shoveling twice in 12 hours, where most people would just skip their workout.

Training Negatives:
Pam had some technique issues this week when she would get tired at the end out sets in certain exercises. The good thing is that when Pam is told to fix the minor errors in technique, she immediately responds and fixes the problem.

Nutrition Positives:
Pam is now using whole wheat bread all the time. Chocolate and M&M consumption are going down but still needs a little improvement. She is improving on looking at nutritional facts and knowing what is “good” or “bad.”

Nutrition Negatives:
Early in the week Pam had a sandwich at Arby’s and felt bad about it. However she did skip the fries and didn’t grab a soda so it wasn’t as bad as she thought. Pam is learning that a person’s diet is not going to be perfect at all times, and that even with “bad” food there are some choices that are better than others.

Additional Comments:
Pam noticed that her new Medium size shorts from a few weeks ago are getting looser and looser.

Training Notes: Week 4

Training Positives:
Pam continues to work hard in her resistance training sessions, going to momentary muscle failure in many of the sets and has been experiencing some soreness since this was her first full week on a new program. With that being said, Pam worked through and completed her toughest cardio workout to date. Pam is now recovering faster from her workouts as she adapts to the new program.

Training Negatives:
Nothing negative about her work ethic or attitude, and is continuing to work on shoulder and core strength. Core strength has come a long way in the last week while there have been just small increases in shoulder strength, but small is better than none.

Nutrition Positives:
Pam continues to make small changes to her diet, which is all beginning to add up. To increase results. This week she changed her choice in butter and is using I Can’t Believe It’s Not Butter spray to control the amount used. She has also made healthier choices for ice cream and popcorn for her occasional treat.

Nutrition Negatives:
Chocolate, Chocolate, Chocolate, with most other things she has been able to control her portions, but she admits that chocolate is hard to have just one. She will continue to work on minimizing her chocolate intake.

Additional Comments:
Had a great week of workouts, both resistance and cardio.

Trainer Notes: Week 3

Training Positives:
Pam made her first program charge this week and is enjoying it. The new program is a hypertroph program (to build her muscle mass) and has slower tempos at the last program and she is handling the change well. Pam has quickly made some progressions in exercises and increased weight. She has already made goals on some exercises to reach by the end of the program.

Training Negatives:
Sometimes Pam's outside stress level has an effect on her workouts. Pam has already improved this area in the last month, but could improve a little. No matter what her stress is now, Pam will still work very hard during a workout but sometimes her techniques will not be as good as usual. This is a problem that many people have and it is a struggle for people to forget about outside issues for an hour, but if a person can, workouts will improve.

Nutrition Positives:
Pam is doing a better job with eating program meals when eating out. Last Friday she was taking her kids to Applebee's and she had done her research and already knew what she was going to order to make a healthy choice.

Nutrition Negatives:
Pam is still working on her education on what foods are good and which are not so good. She also is learning that even treats come in different levels of "healthiness." An example would be ice cream. Pam enjoys ice cream, and it's okay to have every now and then, but there are definitely some choices that are better than others.

Pam was very happy last week because she went and bought new shorts and they were a whole size smaller. That's after 4 Weeks!

Trainer Notes: Week 2

Training Positives:
We increased all her weights this week! Showing us improved lower and upper body strength. Her form is also improving allowing us to push her to momentary muscle failure on a regular basis.

Training Negatives:
Pam was a little late for one of her workouts but she turned the negative to positive and pushed herself even harder reaching new/higher intensities with both her workout and cardio.

Additional Comments:
No matter what kind of mood Pam was in when she started her workout she always left in a great mood feeling like she accomplished something every time she came in. Overall this week, I think Pam found that she can work harder and push herself farther that she could in the past! Can't wait to see what she will accomplish next week!