January Shred Day 11

Day 11

Day 11 and still doing well on the shred. Missed a point yesterday by not getting  2 servings of green veggies in, but got them in tonight. Also had a great day at the gym today! I was a little concerned that running a daily caloric deficit for the last 11 days would negatively affect my strength in the gym, but I had a few personal record lifts. On squats, I've recently been focused on going much deeper, well below parallel to about 10-11 inches off the ground. For a dude with long legs...that is DEEP. When I did this I obviously couldn't lift as heavy as I was lifting. My heavy set has been 315lbs, and in previous weeks going deep I got it 1x, 3x the following week, then back to 1x the week after that. Today I got 5 reps, then did a rep of 335lbs. GAINS!!!

Hope everyone else is doing really well on their shred. 11 days in, and only 20 to go! On Wednesday of this week we'll already be half-way through the month!!! Stay on the plan! Remember, it isn't just about collecting the points, it's about getting results! Leigh and I had a good week...no cheat meals and no eating out. Leigh lost a few points due to missing a workout or two and breaking her fast early one day...but still a good week!

My Schedule for Today

9:00am - Strength Training (Legs)
12:00pm - Protein and Oats + 5 egg omelet w/ ham and cheese + 2 heart healthy pancakes w/ just a bit of syrup + orange pineapple juice
3:30pm - Honeycrisp apple + mozzarella stick + 2 peanut butter protein bars + muscle milk
6:30pm - Healthy gumbo w/ brown rice + broccoli + zuccnini
7:50pm - Protein shake w/ milk

January Shred Day 10

Day 10

10 days in and only 21 days to go. Before you know it we will be half way through the January Shred! Don't let fatigue get to you...keep working the plan. The sacrifices you are making will be well worth the results you are going to achieve. KCSO - Keep Calm and Shred On!

Today is going to be an awesome day! Got in my Boot Camp workout this morning and did some strength training afterwards. Brought my lunch again and so far I haven't eaten out at all this week...and won't this weekend either. I'm getting all 7 points baby!!! Also, what I'm most excited about is Leigh will be making her healthy gumbo tonight, and that stuff is so dang good you forget you are actually eating a healthy meal. It is one of my favorite things to eat ever. Boiled chicken, turkey sausage, and pretty much everything else is veggies. Serve it over brown rice....DELICIOUSNESS. The only problem is I still need to get in a green veggie with it, so we're going to be roasting some zucchini to go with it. No idea how roasted zucchini will taste with gumbo...but we'll see. As far as the recipe...I have no idea how to make it. Maybe you can hit Leigh up on Facebook if you want the recipe.

My Plan for the Day

5:30am - High Intensity Exercise - Boot Camp
6:45am - Strength Training (Back and Biceps)
12:00pm - Turkey and ham sandwich on Jewish Rye bread w/ provolone, light olive oil mayo and spinach + Protein and Oats w/ milk. + 1 peanut butter protein square.
4:00pm - Honeycrisp apple + Muscle Milk Light + 1 peanut butter protein square.
6:30pm - Gumbo (chicken and turkey sausage + veggies) + brown rice + a few ritz crackers + zucchini.
7:30pm - Protein shake w/ milk

January Shred Day #9 - The Grind!

Day 9

Today is "The Grind" for me. This is going to be my most challenging day of the Shred so far...but coming off  of my extremely confident post yesterday, I am still feeling pretty good. What makes today so tough? Well...for starters, it is my second low carb day of the week. The second one is always harder for me. Next, we have a lunch and learn at work today, and the presenter is bringing in lunch. It is sure to be something tasty, that I obviously am not able to have. So...I've got my home made chicken salad w/ lettuce and spinach ready to go. To add to that, my company was recently awarded a contract, and when that happens we throw a champagne party with tons of delicious finger foods. I'll also be abstaining from all of that deliciousness. So with temptation all around me...I'm still not giving in. Focused on the goal, and trusting in the process...22 more days to go!

HOWEVER...Leigh and I have an awesome treat awaiting us tonight! We bought some 8oz Filet Mignons which we are going to pan sear and bake. I won't lie...a little bit of butter might be included :) We're also going to bake some asparagus with it. Low carb, yet DELICIOUS!!!

My Plan for Today:

4:55am - 30 minute walk / running around setting up stuff for Boot Camp
12:00pm - Chicken salad (chicken w/ light olive oil mayo and a tablespoon of sweet relish) + full serving of lettuce and spinach + 24g protein shake w/ only water :(
4:00pm - Muscle Milk Light
7:00pm - Filet Mignon + asparagus
7:45pm - Protein shake w/ milk

January Shred Day 8 - And a little talk about Motivation

Day 8 - Let's talk a little motivation

8 days in and still going strong! Just 23 more days to go on the January Shred, no turning back now! Motivation is a crazy thing...sometimes you are locked in with laser focus on a goal. Temptations and distractions seem to have no power over you. Past success leads to more confidence as you push forward toward your objective with ever increasing momentum. Right now this is how I feel. This train is picking up speed and it is staying on the track baby! Could this change? I'm sure it could...and if it does I'm sure it will be on a low carb day :)

Other times, we just can't seem to muster the willpower to do what we know we need to do to get the results we want. Sure there is some level of desire there...but the drive isn't. Every success seems to be followed by a bigger setback. We start telling ourselves that the effort we have to put in just isn't worth it. Worst of all...we stop believing. We stop believing that we really can achieve the dreams and goals we have. All we can picture is failure...after all, we've failed many times before, so we'll probably fail again. Our hope fades...and we give up.

So how do you get yourself motivated if you aren't? That is the Million Dollar Question. There are a lot of really smart people who have written books with their answer to that question. Some of those answers work for a lot of people...but no answer works for everybody, and sometimes even if it is the right  message for the right person...the timing isn't right. Ultimately, motivation that lasts is intrinsic...it comes from within. That means that there isn't really an answer to the Million Dollar Question. Because it isn't an answer...it's a decision...a choice...your choice!

You get to decide if you are going to put in the blood, sweat and tears it takes to achieve the results you desire. You get to decide if those desires are more important than the distractions. If your triumph is more important to you than your temptations. You choose if you are willing to push through the pain in order to progress. No one can do it for you...but the awesome flip side of that is NO ONE CAN STOP YOU!

So it all comes down to this. Look yourself in the mirror and ask yourself what you really want. Do you really want to be healthy and in shape? Do you really want to fit into those pants or do you want those 6-pack abs? Or what ever else it is... Because if you do...you are going to put away all of the excuses and the obstacles, and you are going to get it done. It is a as simple as that. If you are serious about it, you're going to get it done. No excuses needed.

Trust the Process

I am an Auburn fan, but we've all heard about Nick Saban and "The Process." In case you have been living under a rock, Nick Saban has become one of the most successful college football coaches of all time, winning 3 National Championships in the last 5 years. Saban credits his success to something he calls "The Process." I'll paraphrase, but essentially, in "The Process," Saban tells his players to ignore the circumstances, ignore the results...and singularly focus on doing their individual job flawlessly. He tells his players to live in the moment, and to play their role the very best they can every single time. He doesn't want them thinking about the last play, or the next play. He doesn't want them looking at the scoreboard or the clock.

The reason Saban does this is because he knows that if everyone does what they are supposed to do, they'll be successful. He doesn't want his players dwelling on past successes or failures...he wants them focusing on what they can control...and that is the moment they are in. The scoreboard doesn't matter, because everyone should be playing their assignment to the best of their ability whether they are winning by 40 or losing by 40.

Can Nick Saban Help you Lose Weight and Get in Shape?

Saban doesn't win every game, but his philosophy, when bought into, provides a level of success that is undeniable. I think when it comes to losing weight and getting in shape, we could learn a lot from Nick Saban. If you find a "Process" that works...follow the process and don't get distracted. Don't dwell on what happened last play (don't dwell on past failures). Don't worry about the scoreboard (don't worry if the scale says you didn't lose as much as you think you should have, etc). And do your job every play of the game (don't quit until you have finished!). I think some people just don't understand that getting the body you want will take consistent effort over time. Far too many people begin a successful process, but then quit too early because their expectations are too great. So...for all of those doing the January Shred, or maybe you have some other plan you are following...if you know the plan will work...then TRUST THE PROCESS AND DO YOUR JOB!

My Plan for the Day

5:30am - Strength Training (Legs)
7, 9 and 11:00am - BCAA's
12:00pm - Turkey sandwich on Jewish Rye Bread w/ provolone, light olive oil mayo and spinach + protein and oats w/ milk + 1 small peanut butter protein bar.
4:00pm - Honeycrisp Apple + Muscle Milk + 1 small peanut butter protein bar
6:30pm - Grilled Chicken + Sweet Potato + Steamed Cabbage
7:30pm - Protein shake w/ milk

Scripture for the Day

I Corinthians 10:31 "So whether you eat or drink or whatever you do, do it all for the glory of God."

January Shred Day 7

Day 7

Today is a low carb day....of course it is! I'm so glad I've got almost 40 accountability partners...because if not, there is no way I'd be able to stay low carb today. It's cold outside and I took the day off...all I really want is some yummy warm carbs. BUT...that can't happen today:

I hope everyone else is hanging in there on the Shred. If you can make it through a low carb day, you can do just about anything!!! STAY STRONG PEOPLE! Remember, burning fat isn't always pleasant...but having a healthy body is definitely worth it!

My Plan for the Day:

11:15am - 30-45 minutes on the treadmill
12:00pm - Leftover chicken stuffed with spinach, pepperjack cheese and ham + steamed broccoli
4:00pm - Muscle milk
7:15pm - Grilled chicken salad w/ a little ranch dressing.
7:45pm - Protein shake w/ milk

Macros: Carbs - should be less than 30g. Protein - should be 120g +

January Shred Rule #10: Eat Out Only 2 Times per Week

Missed the Introduction to the January Shred? Click HERE.

Eat out only 2 times per week. Once during the week and once on the weekend

In my humble opinion, this might be the most difficult of all of the 10 rules. This is a tough one because it requires extremely good planning and discipline. Even without trying, I probably eat out 5 or more times per week. Some people I know eat out every single day...seriously...every day. The problem is out to eat food is designed to taste really good, and to not spoil quickly. Therefore, these foods are typically LOADED with calories, unhealthy carbs and fats.

Truth be told, there really aren't many healthy options out there...but there are a few. For your out to eat during the week, make a good decision. For example, a low calorie sub at Subway on wheat bread. Like anything else though, you have to watch the condiments. For your out to eat meal on the weekend, you are allowed to cheat in order to keep your sanity...but just restrict it to that one meal...not an all day calorie stuffing binge.

What about that cheat meal?

So much to say about the cheat meal... First of all, if you somehow think the cheat meal will spike your metabolism, throw your body off balance and actually help you burn more fat and lose more weight...you're fooling yourself. It's a great thought, but a cheat meal where you consume a bunch of calories does in fact work against your goals. Then why even have one? Well...if you don't need one, don't take one. But, some people will simply quit if they don't get a pizza or a burger from time to time...so in the long run, cheating once per week is a whole lot better than quitting the plan all together. Especially since the way some of us eat...every meal is a cheat meal :)

At your cheat meal, anything is allowed. That means if you want to drink a coke or a tea...go for it...that won't count against your points. Want dessert with your meal...do it! BUT...the rule is you need to keep it to 1 meal. Not a window of a few hours where you just eat whatever you want. We want to try to minimize the damage somewhat.

Saving some serious cash!!!

Even though we have a budget and try to avoid out to eat food...we usually spend $200 to $300 a month on out to eat food. Kinda ridiculous since I already think we spend too much on groceries. If you don't budget, or aren't really trying to limit how much you eat out...you are probably spending even more! So what happens if you cut it down to eating out 2 times per week or less? You save a bunch of money!!! So what are Leigh and I doing with the extra money we are going to save this month? I'll tell you later :)

How you know if you are performing Rule #10 successfully

Alright now, some of you campers out there (you know who you are) are really stretching on this one. I had someone ask me if they bought a salad at Chick-fil-a if it counted as eating out. Um...yes...if you purchased your food from a restaurant, you ate out. So here is the breakdown of how you can earn points for this rule each week.

If you don't eat out at all in a week, you earn 7 additional points for the week.
If you eat out one time in a week, you earn 6 additional points for the week.
If you eat out two times in a week, you earn 5 additional points for the week.
If you eat out more than two times in a week, you don't earn any additional points for the week.

Helpful Tip

WARNING: Some people end up adhering much better to a plan when they DON'T CHEAT AT ALL. Sometimes, having that cheat meal just wets the appetite for more bad stuff. So, know what works for you, and do what you know is going to be best for you to be successful on the Shred!

Scripture for the Day

Proverbs 6:9-11

January Shred WEEK #1 POINT TOTALS

Alright Shredders, here are the point totals for the first "week" of the January Shred! Just like football, whoever has the most points at the end of the month wins! What do you win??? Um...pride??? Bragging rights??? These points only reflect Wednesday, January 1st through Saturday, January 4th. From here on out, you are tracking Sunday through Saturday as a week. Each week I'll post the total points you've earned for the month.

There is a TON of time left, so even if you had a slow start, there is plenty of time to make it up. Also, keep in mind that while we are tracking points for accountability and competition purposes, the ultimate goal, and the reason you signed up for this craziness, is to SHRED FAT! You are doing that even if you aren't in first place!

THE WEEK 1 POINT TOTALS

Lacresha Merkle 35 Nick Merkle 35 Anita Jones 32 Barry Jones 31 Leigh Abele 31 Matt Abele 31 Meredith Renfro 31 Rachel Jones 30 Audra Laking 29 Jessica Drosyk 28 Kimberly Nichols 28 Nathan McMullin 27 Cindy Greer 26 John Drosyk 26 Richard Rogers 26 Bryan Isbell 25 Vanessa Rogers 25 Daryl Greer 24 Bobby Brown 23 Jonathan Martin 22 Carole Nettles 20 Natalie Ivy 19 Tracy Allgrove 11 Ricky Higby 7 Alyson Yarema 0 Ashley Wilcox 0 Bethany Freeman 0 Brandon Morehouse 0 Davita Duval 0 Frances Morris 0 Hayley Lavendar 0 Jeff Wilcox 0 Kate Geesy 0 Lisa Busler 0 Matt Cowell 0 Pauline Meadows 0 Sandra Walters 0 Terri Perry 0

Congrats to Lacresha and Nick on a great start. However, you two are on vacation this week...I do believe that will give some others the opportunity to catch up!

STAY IN IT!