Weeks 3 and 4 down.

The workouts have been good and I am starting to feel my energy levels increasing. Healthy eating has been good but I still need to get in the habit of logging my meals. Sometimes I get so busy working and I am on the road working out of my truck, I totally forget to eat! I know this is a bad thing and my body will start storing instead of burning fats. 
Well, I'm off to bed now. My other goal.... to get more sleep and not stay up till 11 or 12.
Talk with you soon.
Stay fit and rember, if you waver off track just jump right back in and stay strong!

Sue

Back on Track -Week 2

Week 2 of my 12 week back on track journey. This is been a great week. I have stuck with eating whole and fresh foods. We only went out to eat once this week, and it was on my free day.

Day 8: Good lower body workout. My knees were crunching a little more today on the leg extensions but nothing too bad. I know it will work itself out.
The standing calf raises were a little tough to get through this morning. The glutes and calfs were burning good!

DAY 9: I did very well today on writing my daily goals. This is something that I really need to work at. I can visualize my goals but you really need to write them down to stick with them. Lots of Turkey chicken and veggies today. I am Feeling very energized and motivated.
I started using my new polar watch today to keep track of my heart rate. I did a 2 mile run this morning with a steady heart rate of 177 and a max at 192. According to the polar watch I burned 361 calories. My feet did very well today concidering I am still going through the healing process of inflamed nerves in one foot.

DAY 10: Upper body workout this morning at the gym. I'm still sore from Mondays killer leg workout.  Eating was still pretty good, just not enough.

DAY 11, 12 & 13: I did a long run with body weight exercised incorporated and Polar says I burned 445 calories.  Replenished with a great salad topped with smoked turkey and hard boiled eggs. Took a little while to get the lower body loosened up from my workout 2 days ago. I can really tell this new plan of action is working for me.

DAY 14: FREE DAY! I wasn't too bad today. We did go out to eat at Fort Myers Ale House for lunch, I did splurge a little and had some cheese and sour cream on my chicken fajitas.  But not nearly as much as a few years ago. I still had leftovers on the plate. Back in the day I would have asked for more cheese and sour cream. Tried a couple of Darryls french fries and a bite of buffalo chicken and it really didn't taste good at all. Once you commit to eating clean it doesn't take long to lose the urge for bad food. Especially after you do try it again it really isn't worth it.

Untill next week. Stay strong,  write down your goals and stick with your plan!

Follow me on my 12 Week Back on Track Journey

I love fitness and staying healthy. My career is the best! Personal training and Fort Myers Adventure Boot Camp for women. I get to help and guide people to leading a healthy fit lifestyle. When I see how much happier, less stressed and outgoing clients become as they emerge from the unhealthy eating habits, putting others before their personal health, and just dealing with everyday life issues...... It makes me feel so good to be able to be a part of that and be able to help. I wouldn't change what I do for anything. 

I received an email from Bill Phillips. Author of Body For Life and my favorite cookbook of all times Eating For Life. He put out a 12 week back on track challenge. I re-evaluated my goals and realized that I have come to a point that I fill my schedule with emails, business, appointments, pants starting to get a little snug...... life in general. I decided it was time to schedule time for my body makeover and accept Bill Phillips challenge. I get workouts and runs in during the day but I am ready to get down to the Nitty Gritty and reduce my body fat, plan my meals, plan my workouts and I want to share this next 12 weeks with you. I have taken my measurements and before pictures.

Here goes:

Week 1 is already completed. Meals have been planned and followed pretty good. Not completely as planned but pretty close. Isagenix shakes for breakfast and lunch with snacks between meals like fresh veggies or turkey slices. I am gluten intolerant so no breads for me! I drank plenty of water before but now I really stay on track with making my workouts more intense.

Day 1: Upper body workout - chest, biceps, triceps, back and I throw in abs.

Day 2: 20 minutes cardio workout with intensities climbing every minute for 3 minutes then decrease for 1 minute and increase each minute for 3 minutes until I've reached my 20 minutes. Today was the stationary bike and my glutes and thighs were burning!

Day 3: Lower body - Quads, hamstrings, calves and abs again. Great leg burner today! I will definitely feel this one tomorrow!

Day 4: cardio day again. Missed out on my 3 mile planned run. I have 2 inflamed nerves in my foot that I am working on. Bought some new shoes from Foot Fusion in Estero and starting to feel better. I feel like I did a whole body workout in though...... cleaned out a patch of palmetto bushes, cut down trees and manually hauled them 2 acres away to the burn pile! Yep, definitely a full body workout.

Days 5 and 6: still missed working out. I need to get back on track!  But I have still been doing yard work, cutting down and moving trees (small ones, but still) My shoulders, arms and back are feeling the landscaping workout. Not to mention the hamstrings and glutes from doing one long Deadlift picking up pine cones and pulling weeds. If you want a good rear side workout, pick up yard debris all day long and you'll feel it the next day for sure! If you don't, get with me and I'll help you out.

Day 7 is my rest day. What's that? rest, I don't think so. Did a 2 mile kayak workout as fast as I could go. Yep, feeling that in the shoulders and back.

Hope everyone had a great weekend and it's time to plan for my second week of my Back On Track 12 week Journey.

First human tests of new biosensor that warns when athletes are about to 'hit the wall'

First human tests of new biosensor that warns when athletes are about to 'hit the wall'

Shoes - The real support to your Bodies Health!



I have set a new goal for myself. I decided to do my first Sprint Triathlon. 1/4 mile swim, 10 mile bike and a 3.1 mile run. I started training last week and tried to push through the pain in the side of my foot just below the Big Toe and ignore the fact that my 3rd and 4th toes were sleeping on the job. Once the inflammation and pain had gotten so bad that even the blankets on the bed touching my foot was excruciating, it was time to see what was really going on. I now have had a steroid shot in the side of my foot - needles don't bother me but when there is no flesh to actually cushion the puncture! It wasn't that bad though. I now have to go for an MRI to see if this is only bursitis. I think the hardest part was being told by my doctor that I shouldn't be running until we find out exactly what the issue is. NOOOOO!!!!!  I tried to slip in Roller Blading and that was a big NO too. He revoked my roller blading privileges. I am allowed to swim so this will be a plus for the Sprint in September.

All this leads to Shoes. You have to have good athletic shoes to support your activity. Did you know there are many different models for each activity. If you are running only there is a shoe, if you are doing boot camps there is a different shoe, if you stand all day - yes, a different shoe. Each of these will have different flexibilities, supports, cushioning and stabilizers. Who knew! Each brand / model of shoe will correct if you pronate or supinate when you walk and run. I went to see my good friends Peggy and Rachael at The Run Shoppe in Cape Coral, Fl. to see what they could do for me. I found out that when I walk and run, I step with the outside of my heel and roll to the inside towards the big toe. They had shoes to correct this! I also did not have to wear the arch supports separate in my shoes anymore either. I really suggest you go to a professional runners shop to have them evaluate your walking and running form to be sure you get the exact shoe for you.

 

Shoes not meant for your feet can cause foot, ankle, knee, hip, back and even shoulder issues.

Think of it this way.... if you foot is rolling to the outside edge when you walk and run, you are actually twisting the ankle which causes a odd angle on the knee joint so it can't track in a straight line. This can cause sore hip joints and may make one hip sit higher than the other. Guess where this goes? To the spine and causing lower back pain and a curve laterally that can "pinch" or irritate the sciatic nerve in one side or the other just above the booty cheeks. The curving of spine can cause shoulder irritation, neck pain or headaches!

 

WOW! All this just from incorrect shoe support. Many issues can be corrected by just getting fitted with the correct shoes by a running specialist. Your local department stores most likely do not have this experience. They just want the sale, not your comfort.

 

Remember, let you shoes be the support to your new Healthy Fit Lifestyle. Your body will love you!

 

Talk you soon.

 

Coach Sue Meredith

Susan Meredith Fitness Enterprises

Fort Myers / Cape Coral Adventure Boot Camp

 

email: getfit@suemeredith.com.

 

Fort Myers Fitness Professional Co-Authors Amazon book "Journey To Joy"

Fort Myers Fitness Professional contributes to her first book     May, 2013           Coach Sue Meredith       As some of you may know, I have recently co-authored the book "Journey To Joy" The book launch is June 6th on amazon.com    I have an interview airing tonight at 8:20 p.m.  You can join in the webcast or listen by telephone. To access the interviews tonight go to www.journeytojoybook.com and register for the webcast.   Register to attend and you'll also receive the bonus e-book: Tips for Every Day Joy Wisdom and Grace from Women who have Learned to Live in Joy     Session 10 ~ Wednesday, May 29th ~ 8:00pm Lisa Hamilton ~ Finding the Magic Key to Unlock Your Power Sue Meredith ~ The Joys of Boot Camp!  Lily Lee ~ Chaos To Clarity     You can also access past interviews:   35 Amazing Women 12 Power-Packed Hours      What can you learn from a Joyful Woman? You're about to find out!     Share their Thoughts, Lessons and Wisdom For YOU in this Telesummit!   35 Inspiring Interviews 35 Messages of Wisdom, Tools and Action 35 Voices of Hope, Strength and Empowerment AND IT'S TOTALLY FREE!!!   Register to attend and you'll also receive the bonus e-book:  Tips for Every Day Joy  Wisdom and Grace from Women who have Learned to Live in Joy   Our Guests for these Interviews are 35 Inspiring Authors of our Anthology Book. They are not all trained experts - They are Ordinary Women like you and me who have extraordinary hearts. These women choose to live each day in a space of joy, because they have found that it's more in line with their purpose, more fulfilling, and because it feels good! They have transformed many areas of their lives including well-being, career, relationships, and spirituality. On their journeys they have learned the truth about themselves and now they're sharing what they've learned with you.   AND.. On Thursday June 6th... Celebrate Our Book Launch with us as we become a Bestseller! Get more than 50 F-R-E-E BONUS GIFTS when you purchase the book on THURSDAY JUNE 6th for the BOOK LAUNCH... Journey to Joy Inspiring Stories of Women Who Follow Their Hearts To Live in a Space of Joy      DETAILS      DATES: May 21, 22, 23 and May 28, 29, 30   TIMES: 12:00pm - 1:00pm and 8:00pm - 9:00pm each day (EST)   Interviews will be available via teleconference and webcast. 3 Interviews per session. 20 minutes each. NOTE: Can't attend 'live'? No worries. All interviews will be recorded and you can listen later.   Here's a Sampling of Some of the Topics You'll Hear:   Awakening to Your Inner Light ~ The Gift of Energy Healing Living By Design ~ Creating and Living From Your Vision Embodying Joy ~ It's Easier than You Think Living a Passionate, Joyful & Prosperous Life ~ a.k.a. A Life You Love Joyful Parenting ~ How to Do It With Purpose and On Purpose 3 Simple Yet Essential Ingredients to Create Your MOST AWESOME Life Now! Discovering the Healer Within Bringing the Darkness Back to the Light From Fear to Fearless ~ Embracing Your New Reality The Power of Being Feminine in a Masculine World Living in Prime Time: 5 Simple Strategies to Start Loving Your Life Balanced Living: Life's Challenges Have Their Rewards The Mirrors Don't Always Tell the Truth: Let Your Inner Beauty Shine Thrive and Shine Are You Aligned with Your Soul's Purpose? Get Your FAB On ~ Getting Real, Getting Fit, Having Fun Nature Called and I Listened The Joy Mindset ~ Keeping It Simple Keys to Living a Life of Joy Embrace Your Shadow ~ Invite It, Allow It, Transform With It Balance Your Passions! Have Everything that Gives You Joy Without Losing Your Head     I invite you to celebrate my first book.   Thank you for your support,   Coach Sue Meredith             Fort Myers / Cape Coral Adventure Boot Camp       Fitness System in Fort Myers and Cape Coral, Florida   http://www.FortMyersAdventureBootCamp.com or http://www.CapeCoralAdventureBootCamp.com   Susan Meredith Fitness Enterprises, LLC & Fort Myers / Cape Coral Adventure Boot Camp   Email: getfit@fortmyersadventurebootcamp.com Phone: 239-220-2269              See the true measurements from the inside                    Specialty Grocery Shopping at its finest.

 

How to Use the Isagenix Athlete's Pak™

www.suemeredithfitness.isagenix.com