A Day Late!

Hello all!

This week has been super weird, I have been exhausted constantly and working up a storm so I could just not find the motivation to post yesterday about last week’s weigh in!

In last weeks post, I talked about how I had gained weight and was dealing with that- well in last week’s weigh in I felt better, but still have a ways to go.  Here are my last week stats:

Weight: 125.0

Skeletal Muscle Mass: 54.9 (lost muscle weight here so not great)

Body Fat Mass: 25.4 (this also went up, not great)

This was a another week of eye opening on this plan. I had just not been sticking to my macros as well as I should have been, and because of the holiday weekend my choices were not the best. Instead of beating myself up though I just adhered with more vigor! It helped that I had killer workouts last week that really got me feeling the burn!

My favorite workout last week was this one:

300 m rowing

12 kettlebell swings

30 jumping jacks

12 each arm kettlebell bent over rows

30 jumping jacks

12 dumbell squat with over head press

30 jumping jacks

12 push-ups

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I also really pushed myself on my 2 35 minute strength workouts! I felt great knowing that I was able to push more weight than usual!

I will be back later for WIAW!

Peace, Love, and be Sperry!

xxoo

Megan

 

 

Falling off the wagon

Hello Hello!!

Hope everyone had a great 4th of July weekend! I feel like I am slowly recovering from mine! Before I share all of that with yall let me go with the recap of last week on the Plan!

Soooo last week wasn’t a great weigh in. I gained 4 lbs… 3 of fat, 1 of water… for someone who  had lost 8lbs of fat in her first week this wasn’t ideal.

However, this summer I have been back in social mode which means drinking a decent amount… more alcohol means lots of empty calories and  a little weight gained. But I have been having a phenomenal summer so honestly I am ok with it.

My stats were:

126.1 overall weight

56.1 muscle mass

23.1 fat

sooo not great but it was the day after the USA lost in the World Cup so I took that one with a grain of salt. I made my work outs awesome and ate really well until Friday when I allowed a holiday break!

I have learned a lot about eating during this plan so far. The fact that it is macros based and not super strict on what I am eating is teaching me how to give myself freedom in my food choices. Tonight I had two slices of pizza for dinner and did not freak out about it all.. I was really smart during the day knowing what my dinner plans were so it worked out great. I gave myself this weekend to meet my macros but do it with foods I may not normally eat because I was at someone else’s house and I didn’t WANT to worry- I just wanted to be at peace with my body.

This week I weighed in this morning and I have lost one lb of overall weight as well as 1 lb of fat- I may not be ideally where I want to be yet but this is just starting week 4. Holiday is over, and I am holding myself more accountable for my results.

Moral of this story is that things happen when you are trying to reach a goal and instead of beating yourself up, take a deep breath and acknowledge all of the factors as well as all the things you ARE doing right. That is all that matters in the end!

So yup thats my Tuesday rant for ya!!!

Peace, Love, and be Sperry!

xxoo

Megan

I Believe!

Hello!!!!

Who else has World Cup Fever?! Not surprisingly I do!!! Growing up in London gave me some appreciation for soccer but it wasn’t until 2006 watching the Cup with the majority of my senior class- and it was one of the best experiences  I can remember!

So of course I arranged my clients around today to be able to watch the game with my friend Lauren at Jed’s bar near where I live! It was surprisingly crowded, I guess more people were able to get around working today too! We got there for the start of the game and had cold Coors and a deeelicious burger while watching the game! It was the sonoma burger with swiss cheese, guacamole, bacon and tomato. With sweet potato fries on the side! Unfortunately by the time we got our food my phone had died so sadly no pictures were to be taken!

I am bummed we lost but I am so excited and proud of our team for defying the odds and making it through past the “Group of Death”

So to further the USA-mania here are some videos to amp you guys up!

Will Ferrell crashing a soccer viewing party:

http://postgradproblems.com/will-ferrell-crashed-a-world-cup-party-and-pledged-to-bite-germans/

Tim Howard my favorite player:

This video because it gives me chills even though it was for today.. and we lost:

http://saltshakernews.com/2014/06/23/if-youre-not-jacked-up-for-thursday-this-should-do-the-trick/

This Hype video:

http://digg.com/video/hype-video-us-soccer-world-cup

Ok enjoy!!

Peace, Love, and be Sperry!

xxoo

Megan

 

 

 

The New Plan

Hello all!

I hope this week has started off well for all of you! I am in break mode at the moment after having 3 clients this morning! Starting at 5 am is a lot easier when I know I have breakfast/morning nap time around 8am!

Today I wanted to start a new series of posts chronicling my new plan! For the past year, I have been in rehab mode, and then rebuild mode which turned into overtraining, and as I have hit my own plateau lately it was time to take a look around and do something different!

For those of you who know me/ have read this blog in the past- fitness is a huge a part of my life and I really try and make room for it every day. Last summer into last fall when I was only able to do certain exercises in PT, and thankfully cardio in the form of spinning I wasn’t able to train as intensely as I felt like I should be doing. I was eating relatively healthy and definitely wasn’t gaining weight but  I just felt it wasn’t enough. In January/February, I started really kicking my workouts up- I was finally feeling stronger and had gotten the clear to do plyo/running/ weights again. This turned into 2-3 hour workouts  a day. At first I was eating whatever I wanted, and then I started restricting a little more. Results appeared as of course they would with that kind of regimen but as I tell clients- it is unhealthy and unsustainable… it is also the gateway for an eating disorder. Once May hit bringing with it a wedding, Memorial Day and other events I slowed down on the working out easing back to only 1-2 hours a day but I was still being pretty restrictive food wise in order to continue achieving results. However I had reached a stalemate- no matter what I did I could not get to my final goal no matter what I did. Around this time, my boss for The MindBody Dr. and her husband moved back and started using STEPS ( the main gym I train at) for the base of their new business component- which is InBody body composition testing combined with a V02 max test. I was immediately intrigued after watching a few of them done, because it gives you a chance to really get to know the make up of your body and how to fuel and train more effectively and efficiently.

I was finally able to take the test last week and it has really changed the way I look at things! Tiffany and I sat down to look at my results and we realized right away that I was overtrained and my muscles weren’t getting enough nutrition! To this extent we adjusted my macros to fit my activity level and shrank down my workout time! I love the idea of this new plan because I am not focusing on calories or cutting anything out instead it is making sure I get enough of what my body needs! So this is how it looks now:

4-6 meals a day

42 g fat

170 g carbs

113 g protein

30-40 min of exercise a day which is broken into

2 days HIIT training

2 days strength

2 days steady state cardio

Today concluded week 1 and I am loving the way I am eating! I am eating and working out to build and keep lean muscle and it I can see the definition more than last week already! I weigh myself again on the InBody tomorrow so I will see if there have been any results made there. Honestly I don’t think there will be yet- I went a little HAM on the drinking this past weekend so we shall see! Each week on tuesday I will be checking in with you guys about how it is going! I am really excited about this!

My boss Tiffany is on the plan as well- Last week she blogged about her first 5 weeks and she is looking great! Check it out here!

You can also learn more about the The Macro Diet here

If you have any questions or are in the Nashville area and would like to get a test done let me know!!

Peace, Love, and be Sperry!

xxoo

Megan

The Running Tale

Happy Friday!!

It is almost the weekend! If you get a weekend- I work Saturday mornings now so I get like one and a half days but considering I am able to have 1-2 pool hours a day during the week right now I am not complaining!

Yesterday was not only the 2 year anniversary of me living in Nashville, but the one year anniversary of breaking my leg…. in THREE places… and not realizing it for a month. Here is the story of why I don’t run as much any more and why if you think you hurt yourself you should get checked out right away… and not a month later!

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So, last year I ran two half marathons within two months of each other without really training. The first one I was relatively well pre-pared for and was the Disney Princess Half Marathon in Orlando. I ran with my dear blog friend Liz and two other girls!

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It was a great weekend of new friends and running and Disney World, and reminded me why I love half marathons so much! So I got back into running a little bit after that but my schedule was crazy so I didn’t cut out the time for running like I used to. But when my friend wanted me to pace his first marathon by running the first half I decided to just do it- a week before the race. Now this race was amazing probably the best run I have ever had- despite the fact that it torrentially poured the entire race! I was totally back into running after this one! I was also playing kickball and beginning to train clients, which with one of my clients I would often do hill lunges and sprints with him for motivation. Basically I went from not a lot of running to A LOT of running and a lot of speed work with not a ton of cross training and basically no leg strength work… and I called myself a trainer….

In our last kickball game of the season,  I was the last kicker up and decided I HAD to make it to first… which led to the BEST dive/fall/slide in kickball history…. and I still got out wootwoot! Afterwards my knee and shin hurt but I attributed it to soreness and shin splints and did nothing… fast forward almost a month later and the pain has not gone away- thinking O tore something in my knee I went to an orthopedic doctor to get it checked out. X-Rays and an MRI later we discovered that I had 3 stress fractures in my right leg- effectively ending any thoughts of running or physical activity last summer… minus the pool.

As an athlete/compulsive excerciser this was a very difficult period for me. My best coping mechanism had been taken from me, and I had a boot and crutches during the summer in the South.. so not ideal! However I took it as easy as I could, hoping to speed up the recovery process. When my boot finally came off I was thrilled, and I could not wait to get back out on the pavement… until my Dr. stopped that plan right on its head, informing me it would be at least 3-4 months before I could run again depending on how my PT went. Oh I was mad, and not at all a fan of PT at first. However I am 100% percent sure now that it was the best thing that happened to me.

My career now is helping people train smart to see the results they want to achieve- however I was blatantly ignoring that myself. My PT taught me how important it was to build a strong base in my legs through hip/glute/thigh/calf exercises in order to avoid injury again and be able to train better and run stronger. He also told me I was not alone in my way of thinking that because I ran I didn’t need to spend more time strengthening my legs. A lot of people just run without the important strength cross training! That is why I wanted to share this with you more than any other reason! Some of you may read this and roll your eyes because you have known this forever- but for those who think like I used to- take at least one day a week to fit in your squats/lunges/ glute exercises! You will not regret it!

When I got the all clear to run again in November I was scared. I didn’t want to hurt myself again so I simply didn’t run. I felt a lot of shame over this fear because runners get injured and bounce back all the time- so what was wrong with me that I couldn’t? I realized I needed to give myself more time to mentally heal from my first major sports injury since I had allowed myself so much time to heal physically.Slowly I am getting back into it- in small 2-3 mile increments at a time- it can be frustrating as there is still that nagging fear in the back of my mind- but I am also feeling the joy of a great run again, and the blissful clear mental view I get during and after running! Hopefully I will be back in races by next spring at the latest, but with a strong running and strength training plan!

That was lengthy sorry guys!

Tell me about your injury stories and how you got back into doing what you love!

Peace, Love, and be Sperry!

xxoo

Megan

 

Farm Day!

Hello!

This weekend we had the most beautiful Saturday, sunny 50s definitely what you want in January in order to forget that it is actually winter! To take full advantage of the beautiful weather my friend Alex and I took Yoda and his brothers dog, Murphy to meet some of our friends at a farm in Franklin Tn!

Since we werent going down to the farm until abouth 12:30, we had brunch at one of our favorite spots, Tavern! This was my first time getting brunch here, and so I followed Alex’s lead and got the Singapore Stir-fry! OMG this was awesome… and something I am definitely going to try and replicate at home!

 

IMG_5938IMG_5941Talk about the best way to tire your 8 month old puppy out! Our friend Eric has a dog Reagan and she and Yoda became best friends fast, chasing each other around the fields, and even attempting to intimidate cows…. considering Yoda weighs 13 lbs he was pretty successful… not

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It was a great day of being outside and watching the dogs be ridiculous… and watching the boys cut down and move logs to make more room for the cows… I obviously helped…. by Instagraming pictures and playing with the dogs… its a rough job but someone had to do it!

 

IMG_5973Yoda passed out when we got home, leaving me feeling less guilty to leave him to watch my roommate Sarah play at a writers night and to meet up with Alex, Eric and their friend Meredith for a drink! The perfect low key Saturday! On Sunday I had a client, and then ran 10 miles to keep up with my 1/2 marathon training plan! I have two long runs left in this training and then its a week of taper and then off to Orlando!!!! So excited!!!

What fun things did ou do this weekend?!

xxoo

Peace, Love, and be Sperry!

 

 

Hills and running

Hello there!

So today I wanted to talk about whats been going on fitness wise lately! Way back in July which feels like a hundred years ago I signed up for the Disney Princess 1/2 marathon with Liz!! I kind of forgot about it for awhile and just wasn’t running a lot.. one because I started doing Fitmixer bootcamo and was more focused on those workouts, and two because I had no motivation to run! Then around November the running bug bit me again! Unfortunately with the craziness of my schedule I am only running 3 times a week with 2 short runs and a long run each week mixed in with round 2 of Fitmixer Bootcamp which started up again last week! I have also found an amazing spin class that I go to when I can which is Nashville’s version of Soul Cycle in NYC!

From anyone who read my blog the past two years especially my marathon recap- you know I HATE hills… with a passion. In Colorado I would hit a wall during hills and have to really focus on getting up them. Then when I ran my marathon and it was super hilly- I walked most of them and had a really hard time with it. So when I moved here and realized how hilly it would be when I started running again it kind of stressed me out! However lately all my long runs are pretty hilly because of the easiest route for me to run.. and I haven’t really had a problem at all! I have even started sprinting the hills towards the end of my runs which is typically when I get a burst of energy anyways! I love this new trend I am seeing in my running because it makes me feel so much stronger and able to conquer anything! I think a lot of it has to do with the training I have been doing with Fitmixer! The workouts have really helped to build my endurance and ability to push myself!

Not only have the hills been easy but considering between the months on March and November I ran maybe 5-6 times, my long runs have been great! On all of them I have been able to do negative splits, get faster with each run, and feel like I could keep going! I have stuck to my designated mileage though and instead focused on increasing speed if I have a lot of energy during a run! I really want to PR in this next half of mine and that would be anything under 2:07!

OK thats my running rant of the day!

What have you guys been doing for exercise?

xxoo

Peace, Love, and be Sperry!

Final Olympics Recap: water polo

Hello!!!
I decided to spread these out for those who like me are having Olympic withdrawal…. And also last week was my first full week of work and I was exhausted/super busy/ got a puppy (more on this later)
So now to the final event we had tickets too… Men’s water polo!!! First can I say omg this looks so hard- treading water and swimming up an down the length of the pool all while trying pass, catch or score goals….new found respect for water polo!
We went on Monday of the second week of the games, to the morning round! We saw Russia v Kazakhstan and Austrailia v Greece! It was a prelim round but we had front row center seats and it was incredible!

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After the last match my mom and I scurried over to the today show for the third and last time! I’m pretty sure the crew was beginning to recognize us! It was worth it because we got to meet Nathan Adrian, Rebecca Soni, Dana Vollmer, Matt Grevers, Allison Schmidt, and Katie leDecky! We also saw Oscar pistorius which was great because I really admire his ability to compete against the greats with prosthetics on both legs!

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This was a great end to my last day in the park! Afterwards I ventured into the city to meet my friend lyndsey from HS! We went to our favorite pizza place
– pizza express and then relaxed at her flat with a bottle of wine! The next morning we attempted to watch the Triathalon in Hyde park but it was packed!!! So we took lots of pictures instead!

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After the tri, Lyndz and I had sushi at Harrods before saying goodbye! She was flying back to Sweden that night, and I had to get home to Weybridge!!
Thus concludes my Olympic recap (tear), but I have a few more London recaps as well as an intro to my newest little roommate!!!!
See ya later!!
xxoo
Peace, Love, and be Sperry!!!

That Time I hung out with Carmelo… aka Today Show!

And by hang out I mean he made funny faces at me in the crowd, and then I got a picture… well my dad got a picture of the back of our heads because PMull was having difficulty with the IPhone camera.. it happens- but I got a lot of pictures of his face! And everyone else’s! After swimming we got an awesome spot right up front (ok I pushed)  at the Today Show, which meant we got to meet the entire crew who came over, Carmelo, and w got pretty good pictures of everyone else who was on! This pretty much made me and my mom’s day even better.. my two bros weren’t over the moon about standing around for an hour- but I thought it was totally worth it! We are going back tomorrow so be sure to watch the Today Show tomorrow morning!


Here’s the video that shows us!!!! http://todayinlondonblog.today.msnbc.msn.com/_news/2012/08/01/13068080-carmelo-anthony-we-cant-duplicate-dream-team-92?lite

Yup.. another reason why I am having the time of my life here in London at the 2012 Olympic Games!!!!!!

Do you watch the Today Show?!

xxoo 

Peace, Love, and be Sperry!!!

 

The Best Day of My LIfe Thus Far

Aka the day I saw swimming live at the Olympics

Seriously.. from the beginning we had an all star line up- Our first event 100 women’s Free featured Jessica Hardy and Missy Franklin, then we had mens 200 IM- oh herrow Michael Phelps and Ryan Lochte, Womens 200 breast- Rebecca Soni and Micah Lawrence kicked butt, Mens 200 Back with Lochte and Tyler Clary, and the women’s 4×200 relay which the USA won in the finals later today and set the Olympic record- I spoiled that on Twitter.. sorry.. but I was super excited… and NBC shouldn’t wait till Primetime

Also it was awesome seeing the 200 I’m as that was my race in HS and although I hated it at first I grew to love it!

So I figure I will share my pics and a video from today’s events!

After swimming we found the Today Show- and got on!!!!!!!!! tres exciting!

Ok off to bed because it is almost 1 am my time! catch ya tomorrow with a Today Show recap!

xxoo

Peace, Love, and be Sperry!