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HaileyD Fitness

Personal Training & Lifestyle Coaching

Knowing when to call for help

Quick reference here:

  • I am stubborn
  • I am a trainer
  • I do not like asking for help
  • I HATE going to doctors, with Endo. I feel like I’ve been enough in one lifetime.
  • Hate taking medication of any kind, I am horrible at even taking vitamins regularly.

So a few post ago I posted it was time for the summer shred down. Notice I never followed up with that. Well it’s part shame and embarrassment but it’s time to spill the beans. Normally I can cut out carbs and drop lbs. quickly but this time around it just wasn’t happening. I was training double time and getting zero results out of it. Which was in turn killing my motivation to continue to kill it. At the rate I was training you would think I would be mini Dana Linn Bailey (okay that’s a bit of an exaggeration but you get where I am heading) instead here I am my scale is continuing to fluctuate my clothes are starting not to fit.

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DanaLinn Bailey @danalinnbailey

When you wear compression pants daily and then try on your summer shorts it’s a bit of a shock that they don’t hold it all in like the yoga pants do!  So I made an appointment with my gyno who was gone and the PA was ZERO HELP! In fact I left there thinking this is why I freaking hate doctors. She basically told me I am over 30 now so accept this “new normal” UM NO THANK YOU! Never accept someone else’s goals for you. I am fine with I am over 30 so it’s not as easy as it used to be but I will never settle with I CAN’T.

 

For the record, fluctuating 6 to 10 lbs. in a week is no ones normal. I understand that time of the month but I am post hysterectomy so that isn’t an option.  Also you can’t gain fat that quickly. If it moves that much it’s fluid not fat.

So it’s mid June and we are heading to the beach for a week and my scale is hanging out between 134-138. The heaviest it has been since I originally lost weight. My diet is on point, I am training 6-8 times a week and nothing I own fits. Welcome back depression I so didn’t miss you at all. My training and happy place a.k.a the gym has been tainted and I am now forcing myself to go. If I don’t have anyone to train with I just don’t go at all. I am a trainer, I know in my brain that all this is just going to add to the problem instead of help turn in around but at this point the darkness in my brain is winning. This friends is where you need someone in your life that can tell your stubborn ass to snap out of it. Like knock it off and find a way to fix it.

One blood test later and guess what I am not flipping crazy, I mean I am still a decent amount of crazy but I know my body and I knew something wasn’t right. I had low testosterone and my T3 was decently low too.  I got a pellet testosterone injection, a water pill for my psycho retention and a low dose of thyroid medicine.

Two weeks later and I crawled on the scale to see it at 128! I sat on the floor and cried, reality I am still sitting here on the floor typing. Collage 2016-07-29 12_55_45

If you are reading this and thinking – what a B*&^% she is over there crying over almost weighing 140 and I am 4 times her size. I need to remind you that I have been in the 200 pound club and I do know what it feels like to be there and I work hard to not EVER be there again.

I also leave you with the excerpt from my new favorite blog!

Let me start by saying this: there will always be somebody who is better off than you, and somebody who is worse off than you. Let’s all stop for a second and acknowledge that although everybody has different body types, the feeling of being personally unsatisfied and self conscious about your body feels the same for everybody. It sucks. Being unhappy with your body feels as crappy for a size 4 woman, as it does for a size 14 woman, because feeling crappy… feels crappy. So if you’re reading this and thinking “Boo hoo, lady. I’ve never been a size 4 so how can you even complain?” do as I instructed all of my anti-induction friends in my previous post and poke yourself right in the eyeballs. (Side note: I haven’t been a size four since age four so I was obviously just using that size as an example).

TheSOSOhousewife

So I guess the moral of my story is, IF (not until if) you have tried to everything on the right path for more than 5 weeks and nothing changes or the problem gets worse, then and only then am I going to say it’s time to see some help. Don’t expect quick changes, quick changes are not lasting changes. I am never one to run to a doctor for every little everything. I hate when people do that. Pumping medication into our bodies is being reactive to a problem that if you were proactive about in the first place probably wouldn’t have happened. However in this case, hormones aren’t something I can do a lot about on my own, the only good news was my estrogen levels were low but not low enough to be medicated. The little ovary that could is still alive! The last thing I want is another dang surgery to get it taken out already.  I could have chose the quick fix and went with a Phentermine, a Xanax, and some Ambien but that would have been a band-aid to the underlying. Also lovers of the crack (phentermine- you’ve done it, I have done it.. it’s crack in a pill form) use for long term has damaging effects on your thyroids ability to generate efficiently. Killing your thyroid is a fast track to obesity. Funny how something give for weight-loss can eventually send you running in the other direction. I am not being Judge Judy over here I am just stating facts of long term usage.

Until next time

Happy Reading-

H

Pick-a-Stick Bootcamp

I had to have some medical stuff done yesterday and needed to be on light duty so when it came time for bootcamp I had to make up something that didn’t require much of me instructing.  I always see these build a workout post on Pinterest (Pinterest Stick Workout) and so I had the idea I needed to modify it for my indoor class at the community center.

A quick trip to Hobby Lobby for extra fine paint markers and the large wooden sticks, I would say the size used for tongue depressors at the doctor’s office. I already had some paint at home in the cabinet so I just used that.  Spray the sticks and let them dry. I used one to test out the markers to see what would show up the best.  This class runs anywhere from 12-25 people so I did 12 sticks per color and really didn’t have a problem with repeats.

How it works:

3 colors = Upper Body, Lower Body, and yellow was combo moves. Each stick has 3 exercises on it to complete. (examples: Yellow- 14 Lunge Curls, 15 Jacks, 14 Plank Rows)

We have a small indoor track so they had to take a lap before they pulled a stick and you have to get a different color each time so that you get an even full body workout. We took a drink break about half way in but it easily filled the 55 minute class time.

I also put moves in for dumbbells because we have those on hand (nothing bigger than 10 lbs.) but it could easily be done with just body weight movements if you are outside or don’t have equipment on hand.

 

If you have any questions feel free to shoot me a message!

Happy Reading

H

 

 

 

Time to kick out your kicks?

Today I want to talk about shoes, they can be the factor that makes or breaks your entire workout.  For the majority of the population, you walk into Foot Locker and see something that catches your eye. As long as it’s in your size and in your price range you buy it and off you go. Sad part of this is that most of the time it’s probably not the right shoe for your foot.  So I wanted to list some quick tips to make sure you aren’t wasting money on something that is going to kill your burn!

1.Fitting- First things first, we need to figure out what you need for support. Google your area and see if there is somewhere that actually does this near you.  If you are in the OKC area here is one I highly recommend. There is a video they take while you briefly trot on the treadmill that tells them how your feet move in action.  Also, try to go athletic shoe shopping mid to late day. Your feet have probably swelled up more than they were when you first got out of bed and they have been upright for 8 hours. This will give a more accurate size in the fullness department. I have gotten shoes before that mid-way through and exercise start squeezing the tops of my feet making me miserable.

Red Coyote Fit Analysis

If you don’t have any of these cool stores near you, never fear I have a solution to that also. Find a brown paper bag or in my case I used construction paper. I simply stood in the tub and got my feet wet, shake off the drips and firmly stand on the p20160703_112201aper with your weight evenly distributed! It’s not quite the same or a perfect description but it’s enough to point you in the right direction. You can take this in and show it to a shoe-xpert and they will be able to tell what kind of support you need.

*Side note- most people at bulk shoes stores aren’t qualified to do this. Take the time to find a running store even if you don’t end up buying them there. Stepping on that little metal shoe sizer does not determine anything about the design of your foot other than inches.  (Shoe carnival, payless, etc.)

2. Know your fitness- Basketball shoes are made for basketball. Running shoes are made for running. I think you get the point, I have faith your smart! Cross training shoes are probably the majority of your average shoes at a big box store. Which is okay but again, know your fit so you don’t buy the wrong shoes. It’s actually not a ploy set out by Nike to trick you into buying more shoes. They are designed to fit the specific needs of specific sports activities.  The wrong activity in the wrong shoes can lead to breakdown in your feet, shin splints, or worse injury. Ain’t nobody got time for that!

3. Budget- Know your checkbook, while I am a “get what you paid for” type of person it is also important to know that maybe you can’t afford $300 shoes.  Shoe markets are a lot like handbags, every season brings new styles while the old ones get shipped off to discount stores. So if you are a bargain shopper you can find some really great deals on last season’s models. Also go try on shoes and then check out online pricing before you make your final decision.

4. The Look- For the ladies this is the hardest thing to handle here.

 STOP BUYING SHOES BASED ON HOW THEY LOOK

I know you want to show up to Zumba in the brightest kicks and cause a headturn. Unless you have picked those out based on the fact that they are the exact fit you need.. KNOCK IT OFF! If you are hell bent on your one of a kind shoes, find the model you need and see if you can custom design them online (Nike & Reebok are good ones to use.) It will take longer to get them but if it’s in your budget you will probably be 100% satisfied.

5. Time- My last and hardest tip to follow for myself. Especially for my custom stupid expensive shoes. Let’s compare your body to your car. After so many miles you need an oil change or a shoe change. Yes, your shoes have a shelf life.

 The AAPSM has these guidelines for replacing the sneaks.

  • After roughly 300 to 500 miles of running or walking.
  • After roughly 45 to 60 hours of basketball, aerobic dance, tennis, or similar sports.
  • When there’s any noticeable wear to the mid-sole – the shoes look uneven when they’re placed on a flat surface.

Also just general time rule is 1 year. I am also going to add this is hard for me because I do have my favorite shoes I don’t want to part with. Going to have to work on this one.

 

Happy Reading

-H

Simple Smart Choices

Off my last post I wanted to share my simple victory of the day. It really is small decisions every day that add into gaining success in the long run.

My victory today lies in lunch, I came home to my very hungry boys and a box of Hamburger Helper. Which happens to be one of my favorite things on earth. It’s the perfect combination of carby-sodium heaven! I am not exactly pleased with the way my mid section is looking right now so that is the last thing I need to eat. My trick is to cook for me first so that I was eating while their noodles were simmering and I was way to full to even think about going in for the kill!

So here is my lunch:

  • Egg Beaters
  • Avocado (small)
  • 1 Tbsp Shredded Cheese
  • Spinach (about a handful)
  • Salsa

This is a Timehop victory I also had today. You know somedays that app is a pain the the rear and shows up stuff we hadn’t forgotten for a reason! Well today 4 years ago I had posted some photos for before shots, we were starting Tapout XT this day. I had lost an oogle of weight and was a 117lbs bag of bones and skin a.k.a. skinny fat! Today while I am struggling with the scale I did feel so much better looking at these pictures. I love my muscles way more than those twiggy arms! So if you have questions about where to get started please don’t hesitate to ask!

Collage 2016-06-10 12_31_17

Happy Reading oXoX

H

Excuses you didn’t even know you were making.

This one is for the moms. I am going to let you in a a secret or maybe a lie you have been telling yourself almost everyday. It’s a habit that once you break it you will wonder why it took you so long to do.

As mom’s we are notorious for putting everyone else’s needs ahead of our own. From food to sports and beyond. We put the needs of our family right up there on top of the list above our own because that is what we are programed to do. But why? Mom-intimidation is a real life thing. The Pinterest moms of the world terrify normal moms who just struggle to get hamburger helper mixed up and onto a paper plate before 8 o’clock because we have been at the ball field all day. Next in the intimidation department are the trophy wives, you know the ones who look like they walked out of magazine first thing in the morning while you are doing your best to pull off your pjs in public!

How does this all fit into my world? Most people come to me because they aren’t happy with something about themselves. However, when meeting or talking with groups of women these are the excuses I hear at least 85% of the time. Face it we are women and convincing (ourselves or others) is wired into our brains.

-I can’t workout because I don’t have time because of……..(kids, sports, laundry, bookkeeping, work, it’s endless)

-I don’t have the will power to not eat what I am cooking and they won’t eat anything else.

WRONG!!!!!!

First let’s talk about food. To some people cooking their families favorite meal is top notch comfort.  Some people even take it a notch further to feeling like they NEED to do stuff like this for their family or else. Well ponder for a second what “or else” looks like. Do you in honesty think your husband would disown you if you didn’t make chicken and waffles 3 days a week? If he would it’s probably time to get a new husband haha! Now kids, they tend to be picky so I understand that one but they too will survive without out Mac & Cheese for a few days. Or switch up to single serving dishes so you are not tempted. I know…. it’s mac & cheese it’s hard to say no to.

Second- Making time for exercise. I’ve preached for a long that that Exercise is the biggest word in the dictionary. I believe with all my heart that there is something that everyone will eventually enjoy and it takes some figuring out to see what you like the most so don’t give up based on 1 experience. From weightlifting to spin, zumba, bootcamp, pole class (yes I said POLE class, try it it’s fun and a good workout), yoga, walking, running, crossfit. I mean I could go on all day for this. Delaying a family activity or skipping  because of a family activity is a LAME excuse.  Budget is also a LAME excuse because there are exercises that require no equipment and zero dollars.  Maybe you physically are restricted and can’t lift weights.. Guess what you can do, GO FOR A DANG WALK! “I don’t have time” again LAME!!! Dozens of no equipment workouts out there (follow my Pinterest!) and a lot of gyms are open 24 hours a day.  Maybe you would just rather watch Grey’s Anatomy but even then, you can rock some commercial jumping jacks.

In all the excuse making (yes, some are good excuses) have you ever considered saying YES to yourself. Saying yes, I can give myself 45 minutes a day to exercise or saying Yes, we are going to eat grilled chicken and vegetables for dinner tonight. The biggest thing I can suggest is have some honest conversations, no only with yourself but with your family also.  If you tell your husband you really need to make some changes to help make you a happier person, I am going to put money on the table he wants you to be happy more than he cares about those waffles.  Your kids will understand missing one thing or running a little behind because Mommy had to decompress. Even if that’s a walk around the park while they play! The world we live in today is stressful and I can’t stress to you enough that exercise is a natural way to get all the gunk out of our bodies. It can be a therapy session right along with a physical session.

I am not 100% sure on this but let’s go with my secret is pretty much the same secret as Victoria’s… It’s okay to be a little selfish and invest in yourself every now and then. The world will keep turning and life will keep moving, there is just a chance you will enjoy it a little more!

Diary of a mad momma

Preview: a few days ago I received a message about getting featured on an instagram account. I had to pay him to do it and that’s not my style.

Flash forward 2 days. Life has been so crazy that one actually blocked off this whole weekend to catch up on my personal life. No work, minus a 5 minute call yesterday. I never answered his message (that was a Monday task) he messaged me again last night while I was at dinner with friends and again I didn’t answer. So today I got an abrupt “have some decency and answer me message”- again family time no work at all. So I replied when I got home this evening with a simple ” I’m a very small business and a struggling oilfield family, paying to boost my followers on instagram isn’t in my deck of cards right now”

The response I got was so long it kept scrolling on my home screen for a good minute. Something about fake, weak, loser blah blah. By the time I opened it he has already blocked my account so I couldn’t read what he said. What the Frack dude. So here is my rant and I know I’m not the only one …

I’m 100% real, the good and the bad. My LinkedIn & Instagram get messages like this all the time. I always decline because while I don’t have 40k or 100m followers the ones I do have are because they clicked like all by themselves not because some page posted a half naked promo photo of me (that irks me too). Why do we as women have to post skanky booty shots for someone to say wow look at her hard work?

I get paying for a Facebook add here or there, I am a huge pro-social media person. If you don’t have social media as a small business it’s deadly. But I refuse to compromise me for it. I already have trouble sleeping I don’t need the added help.  All these insta-famous athletes have been in the hot seat lately for being fraud or fake in one way or another. I have no interest in being like them.

I am privileged enough to not only get to add some letters after my name but people trust me with the most sensitive parts of their world. They put there trust in me to help them change their lives. That’s a huge deal people! I don’t always have the answers but I’m always in search of soaking up more knowledge to get them. Part of this is why I don’t chose to brand with any one specific company. It would be really easy to push something on someone putting all their trust in me. It would also be some quick cash too, but it’s not honest and it’s not legit. I’d rather build my empire 1 brick a day over paying someone to take the shortcut.

In short any plan (lifestyle or diet)that is extreme in any way other than extreme dedication isn’t going to be long term.

Pardon the angry ranting it’s not my usual style but good gravy this had me riled up.

 

Happy reading

oXoX H

 

 

 

3 Weeks In!

Hi my name is Hailey, it’s been 3 weeks since I left behind the carb life!

As much as I say that with sarcasm it really has been hard. Today on my weigh-in check I was 6lbs down and that deserved a happy dance. So here is what I have been doing.

Week 1- I went really low with my carbs. I think I had been doing about 240-250 mostly clean carbs a day. So when I dropped to 50-75 I hit the energy wall really quickly.  I also have a bad habit of associated my feelings with food so this has been a real struggle too. I got some choc. pb shakes and Lenny & Larry cookies to help me out in desperate times. I also did a cleanse this week (I’ll post the link below) which helped me over a 4 lbs hurdle but then I got the stomach flu and to be when I don’t eat solid food for 3 days I start to gain weight so my 4 lbs was then up to where I started. Also adding my energy/strength in the gym was totally gone which made the emotional part even worse. My happy place hasn’t been so happy lately. I ended week 1 with a wagon fall, but I knew it was coming so I adjusted the rest of the day knowing I was going to have alcohol and chips & salsa then came that stomach flu. Probably karma for eating the chips 🙂

Week 2- I started carb cycling this week.  Which came with a more steady energy level instead of extreme high and extreme low. I wouldn’t say my strength was back to normal but it was at least to a mid point and I could at least be happy about walking through the doors of the gym.

Week 3- The scale victory was a huge push in not giving up. I’ve said before I attach food to emotions and life has given me enough reasons lately that I want to build a Reece’s Cup castle and eat every last one. Below I am going to link everything I am using to survive. I say survive because for a lot of us (men,women, children) our health especially where weight is concerned is a struggle. I know people who struggle to gain and who struggle to lose. For some of us it will be a lifelong battle.  If you have any questions about any of them please feel free to ask!

Cleanse – This is a full 7 days but I just took the night time dosage. It was enough for me!

Shake – I have these in Vanilla, Choc. PB, & Cookies & Cream. They are super filling and do enough for my sweet tooth!

Fat Burner (Thermo) – I take these when I just don’t have the energy to function. I don’t often recommend them because usually I have a bad reaction and then can’t sleep. This doesn’t bother me as long as I take it before 2pm and it doesn’t give me hives and jitters.

Ordering through my wholesale link (provided) gets you a discount and free shipping!

You’re Welcome

Lenny & Larry Cookies – on the 8th day.. He made cookies! Okay maybe not but it feels that way to me! Also Vitamin Shoppe sends lots of coupons if you do their rewards program.

Hippy Happiness – Yes I am slowly becoming a hippy. My anxiety has been sky high, which often leads to the crash of extreme low. I have slowly been figuring out to learn to reach for some oils instead of reaching for food to medicate or even worse medication itself. I will never preach to be above my clients. I am about as honest as person can get here, it’s a struggle and I found a way to help tip the scales in my favor! I could go on to how using essential oils is helping everyone in my house(even the furry kids) but that’s for another post!

 

Carb Deprived & Cranky!

If you missed my last post about it being 9 weeks till Summer, some of this isn’t going to make any sense!

Well I managed to avoid the scale for the majority of the winter. I knew that in order to pack on some muscle I was going to need to loosen the reigns and gain some pounds. For a former-fat/scale junkie this was horrible in my head. It’s also been kinda horrible in reality. My clothes still all fit but I managed to put on about 10 lbs. With the not clean diet also came some Endometriosis flares and those are never fun. In one 24 hour period I went from being 127 lbs to 134lbs. That is also painful, who knew a girl with no uterus could bloat and cramp? I’ve also had more migraines in the last 3 months than in the last 2 years, I probably have a lot more stress in my personal life right now so that could always attribute to that too. So being as my clothes still fit I am going with all that weight has to be mostly muscle 🙂   I also managed to hit some pretty awesome personal records in the weightlifting department so if those extra pounds aided in that then they are worth it!

So now what?

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Yesterday started my 9 weeks till summer cutdown. I have been eating about 2200 calories a day, most of the time that has been decent food and a few WAHOO CHOCOLATE excursions along the way. I measured and caliper tested and climbed on that stupid scale.

In order to come back down I need to peel off the fat, I am not a lover of the cardio so I have chosen to drop calories and add more cardio in instead of eating the same about and creating a deficit by doing endless hours of cardio ( ick..vomit…gross) I set my goal at 1850 calories although that has been harder to hit than 2200 which sounds weird I know! Today I am cranky, carb deprived and feeling sorry for myself. Taking these photos was a real blow to my self-esteem. It is part of the process and it’s just a pit stop in the over all journey. Some days being a woman with all these gooey emotions is just a pain! I would love to call this a #motivationalMonday post but for me it’s more along the lines of #noMotivationMonday. So I added in an old photo to remind me that I am okay, I am not who I used to be and I do not look like I used to look.It is my active rest day in my training schedule so I chose to do some cardio.  Came home and took a Burn1 and got on with my day! Not every day can be sunshine and roses, somedays you need to bask in the rain let the tears fall and take a nap. Pick yourself up and get back on the road. Pit stops are just that, rain showers are not hurricanes and enjoy the trip because even if you don’t know it someone is watching and wishing they part of your bumpy ride! Below is my cardio routine for today. In all it was about 45 minutes of solid sweat! I am sure the office ladies at my kids school smelled me when I got out of the car to get my kid some medicine!

  • 20 minutes of interval stairs
  • 1,000 meters of rowing
  • 15 minutes of steady pace elliptical

 

Current Goal: Find the flat stomach, search for my lost abs, break up with yummy sugary carbs of goodness!

Happy Reading-

H

Collage 2016-03-19 22_53_48

Summer Slim-down Challenge

If you are a parent or a student chances are your life tends to revolve around the school year. Most of the world has long forgotten about their New Year’s Resolutions by now until Target starts rolling out the swim suits and the panic sets in. The week following Spring Break marks 9 weeks until summer break aka BIKINI SEASON!!! I know to most of us that gives oogles of anxiety.

The greatest way to do it is to not do it alone. Gather a group of people for a slim down challenge. I have a group of friends who are going to start their 2nd round. The New Year’s round was $100 bucks to enter and 8 weeks long. They went by a percentage of loss rate to determine the winners. Now this round they doubled the people and cut the cost in half, but the same concept of weight-loss percentage for the determining factor.

Money and competitive nature really does motivate people. Percentage of loss is the best way to do it across an even playing field. Below is a quick link you can use to figure percentages without all the crazy math problems. I will also add some quick tips at the bottom for starting your own challenge.

Percentage Calculator

Bryan and I aren’t really on a weight-loss path. Yes we will drop lbs but the goal is to really drop body fat percentage. So for us we will be caliper testing (link below) you have to have a caliper which aren’t really east to find anymore but you can order them online. Mostly we will be switching our intake from maintain mode and using carb cycling instead of the current program I have been working which is more like eat every dang carb you can see.

Caliper Testing

Setting up your Challenge

When deciding you’re going to start a challenge group here are some tips:

  • What will your incentive be for winning? Cash, giftcards, spa services.. the possibilities are really endless. This also depends on your crowd.
  • How many people will be involved?
  • Decide cost to enter vs prize to win. Will you give one grand prize or multiple places to encourage more? I also suggest if you are choosing money as a prize you state it’s a CASH only entrance!
  • Set up a group to communicate with your group. Facebook is usually the obvious choice but if you find not everyone has a page I suggest an app such as GroupMe. Excluding people kills your groups motivation.
  • Set rules for your group. Is your challenge an anything goes or are there limits to what you can use to lose weight? I also suggest a clause of no soliciting in your group conversations. If someone wishes to ask about a product it is okay to answer but not to be negative in any manner or a pushy sales troll.
  • Everyone needs to weigh-in at the same time, location, and on the same scale.
  • Take a before photo of every contestant.
  • Find someone (like me) that can offer any advice on anyone who may have questions or quickly hit a wall and wants to give up. Realistically probably up to half of your group will fall off the wagon. You want to do your best to keep as many people engaged as possible.

Next week I will be posting our starting slim-down information!

Until then HELLO PIZZA 🙂

Happy Reading

oXoX H

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