Tuesday, May 20, 2014

Transformation Tuesday- Michelle's Story

This week’s Transformation Tuesday post comes from Michelle Farnsworth.

A lover of running, crossfit and all things fitness. Michelle is definitely an inspiration.

Here is her story:

Growing up I was always chubby and as a teenager felt like I was overweight. After getting married at the young age of 19, I found myself at my heaviest weight ever - an embarrassing 225 pounds. I was miserable and not happy with how I looked. I made excuses for not exercising enough or eating the wrong things, always claiming I was too busy and couldn't make the time. At least, that's what I told myself. By 2005 I had grown tired of constantly packing on the pounds and knew something had to be done. I had a friend who had been successful in losing weight by taking the appetite suppressant
phentermine. After months of working out at the gym (primarily elliptical and lifting weights) but not seeing any results, I decided to give it a try. I noticed quickly that it was not only working, but
the weight loss motivated me to become more stringent with my diet and exercise. I was seeing results and couldn't be happier. I managed to lose about 60 pounds in a year and was thrilled. Then we decided it was time to think about kids and low-and-behold, I got pregnant. Those 60 pounds came back all too easily.
After my son was born, I was nursing and obviously could not go back to taking the phentermine. I started out doing the same things I had done before - elliptical at the gym, sometimes 4 or 5 times a week and a circuit training program offered through my work. I was able to shed about 30 pounds but soon plateaued and could not lose any more weight. I decided to do it differently this time, without the aid of a magic pill or other quick fix. I tried something new entirely: running. My entire life I had hated to run and in high school did everything possible to avoid that dreaded run day in gym class. I always made excuses to avoid it but when it came right down to it, I simply was out of shape and it was HARD. I started out doing a route in the area where I lived that was a small circle amounting to about 2 miles. While I started out mostly walking with occasional brief stints of running, gradually I was able to work up to where I was doing more running than I was walking. Within a couple of months a funny thing also started to happen... the weight was melting off of my body. It
was thrilling and addicting, all at once. I had finally found something that not only challenged me, but provided results as well. Running for me went from being a loathsome activity to a new love and
obsession. I was always looking for ways to improve my time, push my limits and challenge myself. I ran my first half marathon in July of 2010 and have since completed five full marathons and countless half-marathons, relay races and even a Tough Mudder.

Running has been my therapy and saving grace. In the middle of this transformation, my ten year marriage came to a tumultuous end. I have spent the past couple of years trying to pick up the pieces and focus on my son and now I finally feel like I have my feet beneath me again. As a way to cross-train and get rid of some pent up frustration, I started boxing with a local boxing club and also began CrossFit at a box close to my home. I am addicted to the endorphins and rush I get when I come up with a new record for myself.

Perhaps my greatest sense of accomplishment comes from being able to call myself a marathoner, with my favorite marathon experience being last September's Big Cottonwood Marathon. The day was perfect, my body was in tune and everything felt right. I was seeking a sub-four hour finish time and was elated when I approached the finisher's chute and saw that the clock was still under the elusive four hour mark. After my disappointing finish four months earlier in the Ogden Marathon, I felt a surge of joy and pumped my hands in the air at the sight. Coming in at 3:59, this was the first time I'd ever taken on the 26.2 on my own. Normally I race with my fantastic aunt and a group of great running friends but this one was 100% me and It. Felt. Great.

I am told regularly that I'm crazy and asked quite often when I take time off from training. My answer to that is that this routine that I've carved out for myself is a lifestyle that I've grown to love and am severely protective of. The thousands of miles I've run have made my transition into triathlon training infinitely easier than it would have been otherwise. The squat cleans and deadlifts at CrossFit have turned my snowboarding hobby into a new passion because my legs are strong enough to carry me through the Utah mountain ranges. And as for marathons, I have #'s 6 and 7 on the calendar this year (Big Cottonwood and St. George, respectively), both within 3 weeks of one another! And in typical fashion, I've set my sights on a bigger dream: St. George Ironman 70.3 next May with the hope of completing a full Ironman in 2016.

My son never knew his mom as the out of shape and overweight young woman I once was. But I love that he sees me out tackling new challenges, conquering my fears and taking risks. And that's what has made the journey worth it all.

Go big or go home!

If you would like to be featured in a Transformation Tuesday post, please feel free to contact me.

Until next time,

Wednesday, May 14, 2014

Giveaway Contest Time

GIVEAWAY!! GIVEAWAY!! Who doesn't love free stuff?

Who wants to win a Strong Figure tank? These are awesome.
Note: This contest is taking place via my facebook page so you must complete the requirements from there.

Strong Figure has teamed up with Fitgirlsrock to bring you this awesome giveaway.
Tank Colours available are: Athletic Heather, Baby Blue, Black, Deep Heather, Fuchsia, Navy, Orange, Pink, Purple, Red, Soft Pink, Teal, Turquoise, Very Pink, White, Yellow.
Text color: Lime Green

To enter simply:
1) subscribe to http://www.strongfigure.com/
2) Like Strong Figure on Facebook
3) like Fitgirlsrock on facebook
4) comment on the facebook post with your favourite colour tank
5) and lastly share this post on your facebook wall

I will randomly select a winner on Friday, May 16. Remember you must complete all 5 steps to be entered.

Good luck!
Until next time,

Tuesday, May 13, 2014

Transformation Tuesday- Kaseedee's Story

This week’s Transformation Tuesday comes from Kaseedee, a fellow Strong Figure ambassador.

Here is Kaseedee’s story in her own words.

When I was growing up we never really focused on eating right and getting exercise. We played sports and ran around all day, so it wasn’t until after I had my son that the real problems began for me.

After my son was born I clocked in at over 250lbs and I’m only 5’2″…I was tired, miserable, sick, unhappy, the list goes on. I knew something had to change but I just had NO idea where to start!

Then one day my husband went into uncharted territory by giving me the newspaper with an ad for a gym and said, “I think this would be good for you.” At that point he looked terrified–LOL–I knew there were two reactions I could have taken here but as I sat there thinking about it, I knew that for myself and my lil guy, I had to do something to change; I had to be able to play with him, carry him up the stairs and enjoy our time together. So I signed up and then I showed up the first day with no idea what to do! I must have looked like I was going to cry because a woman came up to me (she worked at the gym) and asked if I needed help, and I burst into tears at that very moment. From that point on that woman became my trainer and helped me physically and emotionally break through my barriers–she is the reason that I now work in fitness and am on a mission to help women who are going through the same struggles I went through.

I have learned so much along my journey. :) I have had many ups and downs along the way emotionally and physically but ultimately have never given up!!!! I have learned that I would rather be a strong woman than fit any “mold” out there…I want to be my FIT, not what someone tells me is fit…..I have learned that skinny is not necessarily healthy, and you have to strive to be your healthiest, not a number on the scale. I have learned to push myself and try new things–when I was over 250lbs I NEVER in a million years would have thought I would complete obstacle races, marathons, jump boxes, climb walls–but I have and I WILL continue to set these goals and make myself stronger and bring along anyone who wants to join me along! Most recently I ran my first MARATHON!!!!!!

I keep surprising myself by what my body is able to do!!! Who knows what is next for me!!!

You can find Kasseedee via the following:
Facebook: www.facebook.com/coachkaseedeej
Twitter: @kaseedeej
Blog: jerseydollsfitness.blogspot.com

If anyone would like to donate to Kaseedee’s Team in Training Page, please visit-- http://pages.teamintraining.org/nj/nj14/kjermain

If you would like to be featured in a Transformation Tuesday post please feel free to contact me.

Until next time,


Wednesday, May 7, 2014

Fitgirlsrock Circuit Training

A lot of my training lately has been revolving around circuits that keep the heart rate up. Personally I love this type of training but then again I enjoy many varieties in my regimen.

Here is an example of one of my circuits this week. Give it a try and tell me what you think!

Circuit #1 x 3 sets:

Barbell Push press x 12
Kettle bell snatch x 10/arm
Chin-up x 5

Circuit#2 x 3 sets:

Stairs with 45lb plate overhead x 5
Push-ups x 12
Thrusters x 15

Circuit #3 x 3 sets:

Weighted step ups x 10/leg
Inverted rows x 12
1 minute plank

Circuit #4 x 3 sets:

1 minute run at 7mph
10 box jumps 20"
1 minute run at 8mph
10 box jumps 20"
Increase speed by 0.5mph with each set

Complete all exercises in each circuit, resting 1 minute between sets.


Until next time,


Tuesday, May 6, 2014

Fit Girls Rock- Achieving Goals

Hello Fitness Peeps!
I feel like I have been neglecting the blog except for the occasional Transformation Tuesday post.

So where do I begin?

I am officially a certified ISSA fitness trainer. I am so stoked to finally be moving into making fitness my career, fulfilling one of my main goals and one of my biggest dreams. Not only did I pass the exam but I also got hired by the newest local gym in town and I will start training there when it opens in late June/early July. I am currently shadowing some experienced trainers a couple of nights a week.

Training is going strong for the FemSport competition in June. Sled pulls, sled push, tire flips and box jumps are all a regular part of my routine these days. The competition is on June 28 in Calgary, Alberta.

I have also registered for all 3 Spartan races this year. The sprint in Edmonton in early July, the Super in Red Deer in mid-September and the Beast in British Columbia in late September. After all 3, I will have my Spartan Trifecta and I will have completed another of my main goals for the year. My husband is completing the sprint with me.

As for me; my diet and my training are still on par but nothing is moving. I am not getting any leaner and therefore I am still experimenting and trying to figure out what is going on. It is so very FRUSTRATING!!!!

Post trying The Fast Metabolism diet, I have just been strictly counting calories and macros but nothing, nada. On Sunday, I started researching Blood Type diets and I am also heading to the doctor to be tested for food intolerances. Honestly I am lost and so is everyone else that I talk to. The normal, calories in vs calories out, does not seem to work for me at all. So you can imagine how frustratingly difficult this is.

The majority of my training is now circuit style with the occasional body part split thrown in there as well. I am enjoying the training and enjoying doing a lot of the workouts outside after such a long winter.
And lastly, I am looking into putting together some Fitgirlsrock merchandise.

What would you guys like to see?

Until next time,

Transformation Tuesday- Christie's Story

This week’s Transformation Tuesday comes from Christie at Fitnix.

Chrsitie is also a fellow Nutrition Snob Clothing Ambassador, a mom of three; most recently a baby boy. I started following Christie via facebook and she is very inspiring.

Here is her 9 months postpartum story in her own words:

9 months of consistency is still paying off, slowly but progressively. I am still hovering around 130 pounds on the scale which I have been since 4 months postpartum, but my shape is changing. My body tends to hold the last few pounds while breastfeeding so I am really hoping to see more changes over the next few weeks now that I have stopped.

I mention my weight because it really still shocks me that I can see so many changes….step on the scale expecting to see that reflected, and it still hasn’t changed. I was at 125 when I got pregnant and that took a while for me to accept because that was an all-time high but it looked good. Since I started back at the gym my goal was to build muscle back as a priority and lose fat as part of the process. And I have stayed committed to that mission. The muscle is coming and the fat is leaving slowly but it is leaving.

I am still making great strides in my training and that keeps me happier than the scale moving a little ever would. Heavy dead lifts and push-ups are easy again; I can do hanging leg raises with my legs straight again for sets of 10, and my pull ups are also coming along.
I wanted to make sure that you see my progress but also that ONE picture won’t always tell the whole story. I still have skin but mostly I think its fat that’s taking it’s time leaving but that’s right where my baby boy was growing inside me and that’s pretty awesome. So if it takes another few months to keep tightening all that up so be it.

Cardio, for me, is still almost nonexistent these days. I only get 90 minutes of child care at the gym and every single one of those is taken by my lifting for the day. I often say to myself that I will do some cardio later but once I get home the mom duties usually take over and my lifting routine is no joke, let’s face it I’m pooped. If I were prepping for a show than I’m confident I could get it done but right now I am still focusing on gaining muscle and then coming home to be a full time mom and wife. Can you tell I’m trying to convince you ladies that weight training does a body good?

I still have days where the progress is clear and moments I wonder if I am ever going to get where I see myself. I know I have come a long way and still have to fight the comparison blues (she had a baby 6 months ago and looks better than me, blah blah). My goals are mine, my journey is mine, and my efforts each day are mine.

I have gone to the gym when I would rather sleep while the baby sleeps, I have gone with all three kids when my mornings were too full to get there, and I have resisted the sweet temptations that lurk around my house all too often.

But I have also enjoyed dinner out with friends, cake for birthdays, and pizza nights with my husband. My approach is dedicated and committed but it’s also one of balance and moderation. I have said it before and will say it again….I am not low calorie, low fat, low carb, paleo, whole 30, clean eating…..I am AWARE!! I log my food, I know my macros and I try to eat un-processed whole foods as much as possible.

These 9 months have flown by but then I think of all the LOVE, SWEAT AND GRIT that has gone into each hurdle, from not wanting to step back into the gym, hardly being able to squat the bar, and feeling like a zombie for a good 8 months…..one day at a time…that’s all it takes!!!


You can follow Christie at:

Website: http://www.fitnix.com
Facebook: http://www.facebook.com/fitnix

If you would like to be featured in a Transformation Tuesday post please feel free to contact me.

Until next time,