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myGoals Pave the Way 

1/6/2014

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My last fitness goal of 2013 was my half marathon in October.  Since then I have not had a “tangible” goal that I’ve been working toward.  I've been healing from surgery, trying to stay relatively fit and still slip into my size 4 jeans.  I can honestly say I don’t like this space.  I don’t enjoy working out WITHOUT a purpose.  I don’t have the drive I have when I’m working toward something.  When I set my mind to do something, I am my own competition and this ignites the drive in me to do better and to push myself. I don’t want self image and the scale/clothing numbers to drive all of my gym activities.  Sure these things benefit from my workouts, but I don’t want them to drive my workouts. That is no FUN [for me]!

This time of the year is an excellent time to take inventory, reflect on what worked and what didn't work and make adjustments for the new year ahead. I can honestly say that 2013 was probably one of the best years of my life. I pushed myself and stepped outside my comfort-zone. I achieved things unimaginable like being able to inspire people by sharing my challenges, ups and downs. 

Today, is day #1 for me and I feel like it is the first day of the rest of my life not just new year! I started my competition program today and I will execute with precision. In 2014, I will continue to follow my passion to BE and DO better no matter how incremental. I will hold myself accountable to ME. I will do a “pulse checks” often to ENSURE I’m on track. These are my 2014 fitness commitments to MYSELF and no one else.

January – May – train and compete in two fitness competitions
What: weight lifting/cardio
Goal: body fat reduction, muscle development/definition/toning, higher placement than 2013

June - October – train for half marathon
What: cross train cardio (spin, elliptical, running), weight lifting
Goal: run 5k, 10k, 20k and end with half marathon. Beat last year’s times on all races.

October – December – try something new like Insanity or P90X

http://www.youtube.com/watch?v=DHa6sITVebs


myBackground goals: 
Increase push and pull up numbers. Focus more on stretching/flexibility.
Complete monthly challenge calendars in the background of workout programs - push up challenge, burpee challenge, arm blaster, ab blaster, etc.

Now that I have a plan in hand with dates/times and goals, I just have to execute to the best of my ability. 
It is like following a blueprint to a better me.

How can you get and stay goal focused?

1.
Don’t talk about what you want to do, do it. 

2. Think about what you want to achieve making sure it is realistic and achievable.

3. Write it down. Start to visualize the outcome.

4. Sign up for it. Get it on your calendar. No turning back now!

5. Determine the goal of the outcome. Do you want to be faster, better, smarter, spiritual?

6. Be accountable to you.
Your opinion is the only one that matters. Don't let yourself down.

7. Make it happen at all costs.


Last year, after my fitness competition I was in fantastic shape, but I was definitely burned out.  It was nice to ALREADY know what I would be working toward AFTER the show and that it was totally different than what I had been doing the preceding months. I was able to maintain my weight loss by swiftly transitioning from contest prep to  preparing for my races.  In fact, when Shape magazine contacted me, it was months after my competition and had I not had a plan in place, I probably would not have been photo worthy. They called and 5 days later I had my photo shoot leaving no time for quick fixes!

It is good to have a plan to execute.


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myMindset to Losing Weight 

12/9/2013

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Having cycled on and off diets for most of my adult life, when I set out to lose weight this time around I knew I had to approach things differently. Otherwise, it would be another dieting cycle added to the host of other unsuccessful attempts.  I went in with a different approach:
  • Make changes I could LIVE with
  • Find a reason to lose weight not tied to a number on the scale
  • Make it a lifestyle not a diet
  • Find willpower

Do this for YOU because YOU want it. 

I knew I would not be successful if I made sweeping changes with my diet because in the past it would backfire once I started to reintroduce those yummy forbidden foods. I felt if I could have treats or things I loved from time to time, I would be more successful and I could actually live with it. [I still have to live.  I want to be happy.  I don't want to feel deprived.] Knowing I would allow treats and alcohol, I put parameters around when and what I could have early in my plan and started exercising!  

During my active weight loss period, these things and mindsets kept me on track:

1)   Track calories.  There are plenty of smart phone apps and computer programs out there, but I liked myfitnesspal because I could scan barcodes from food packaging and it gives daily nutritional (carbs, fats, protein) breakouts/ratio. I tracked everything that went into my mouth including gum, tasting while cooking, etc. for true accountability. You’d be surprised how mindless eating adds calories.

2)   Commit to daily exercise and keep track.  Find an exercise plan you enjoy and something you are truly able to do.  Don't set yourself up by planning to go to the gym 2-3 days a week when you KNOW in the past that has not worked.  Find something you can really, REALLY do.  Know that you don't need a gym membership. You can get in a great workout AT HOME.  There are plenty of DVDs and programs on the internet you can use to get started. Make a commitment and STICK with exercising no matter what. I walked on the treadmill 1-hr daily and lost my first 20lbs in 3 months without any other exercise.  Afterwards, I introduced weights.  Start slow and build. Write down what you do each day – how much time, repetitions, distance, weight, calories burned and work to improve – go further in same time, burn more calories, etc.  Keep moving no matter what. Writing things down will ENSURE accountability and improvement across the board. I also noticed when I exercised consistently I had a DESIRE to eat better because I didn’t want to sabotage my own workouts.

3)   Do not drink alcohol during the week.  I could have it Friday-Saturday or Saturday-Sunday, but not all three days.  No beer, no white wine, no drinks with mixers, juice or soda. Drink alcohol = MUST workout that day. My go-to is red wine or white liquor with club soda and fresh lime.


4)   Do not drink calories. I drink close to a gallon of water daily.  I do not drink soda, juice, bottled teas, etc.  Luckily, I've never been a fan of these items. I stick with black coffee, flavored teas without sweeteners and my beloved water. Like food, water is ESSENTIAL.


5)   Adopt new food mantra. Must come from a momma or come from the ground. Our bodies know what to do with REAL food/fats that are devoid of chemicals and processed components.  I do not eat diet meals.  I do not eat 100 calories packets, etc.  I make and eat real food. When I eat processed food I feel arthritic, puffy and hungover without a speck of alcohol.

6)   Set goals NOT related to your weight or size.  Find a fitness goal to take the focus off the scale.  It will help increase commitment to exercise and give you something to work toward.  Pick a walk, a race, find a monthly fitness challenge in your community or on the internet that you can print and do in your living room, etc. -- something else to work toward.  When you finish, find another one! Setting goals has been the BIGGEST part of my success.  I always strive to do better than the last time so races keep me pushing forward for better times.

7)   Stay motivated. Align yourself with people whom will keep you inspired.  Be-friending people on social media sites can help keep you motivated.  Other people's workout posted motivated me to KEEP moving and they continue to motivate me today. No matter how uncomfortable you might be, SHARE what you are doing.  This will actually help to keep you accountable to those following you.  Remember why you started!

8)   Try something NEW!  Change workouts to prevent boredom. Find a new workout whether it is a DVD program, a website, class at the gym, new running program, etc.  Keep your body guessing AND your MIND engaged in the process so that it is exciting and enjoyable.  

Today, I still follow these rules with the exception of daily calorie counting.

Consistency with my workouts and setting and achieving my goals were the two BIG things for me. Keep moving and be working toward SOMETHING whether it is big or small.  I did not set out to lose nearly 70lbs.  I didn’t set out to run my first half marathon.  I didn’t set out to compete in my first fitness competition. I didn’t set out to be in a national magazine.  I didn’t set out to reinvent myself. I set out to IMPROVE myself. You can do it to!
Remember, I am YOU!
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myShape Magazine Arriving in Mailboxes

11/21/2013

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I dedicate my first national magazine feature to my mother who passed in 2008 and my father who passed in 1984. This one is for you, Mom and Dad!

From the first notice the Shape magazine was released via snail mail this morning, I've been emotional, weepy all day which I did not expect! This is such a culmination of SO much for me...

For my on-line peeps... Thank you for your encouragement and uplifting spirit. I want you to KNOW I am you. I struggle to keep everything together at times and I am far from perfect, and I work each and every day to be the best ME I can be.

I feel blessed to be able to share my story with the world in hopes that I can help others see the impossible is truly possible where there is WILL.

As my Dad used to say "Where there is a will, there is ALWAYS a way."

I have made my way, Mom and Dad.
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Surreal News - Shape Magazine Feature

9/13/2013

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Friday the 13th I'm on top of the world today… What happens when you get an email from a national magazine that they want to run your story?!  A whole gamut of emotions… I got that notice today that I will be featured in December 2013 Shape magazine as a “Success Story” where they will highlight my body transformation after my many life’s challenges – dealing with my mother’s lung and breast cancer and ultimately death while dealing with my own ovarian related cancer issues (chemo, surgeries), weight gain and my road by to health.

And, this was the same day, I picked up my race packet for my SECOND half marathon. 

I’m stilling pinching myself.


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    Mother * Wife * Model * Motivator  * Blogger * Ovarian Cancer Survivor * Air Force Veteran * Top 5 NPC Competitor * NASM CPT

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