Day One.

Is there anyone out there still?

As I type the sun has set on the first day of 2015. Many of you may have resolved to live a healthier/fitter life, starting January 1st. This morning you woke up feeling determined to succeed and with that determination you had a stellar first day of 2015. As the day draws to a close, you’re feeling good about yourself and ready to do it all again tomorrow. When tomorrow arrives, remember this, each day we need to renew our commitment to ourself to make the best choices presented to us in that moment. Wake up January 2nd, with the same determination you had when you awoke this morning. Repeat this 363 more times. Overwhelming? Likely. Can it be done? Absolutely. Will you stumble? YES.

When we start off down the path to improving our health & fitness we often have a strong start and then we lose steam along the way. People often ask me how I stay motivated after so many years, I don’t really know to be honest, but what I do know is that we must simply take this journey one day at a time and slowly those days start to stack up, building a strong foundation as we progress. Will the foundation have a few cracks, sure, but it will not tumble the entire structure. These first few days of the new year you’ll lay some solid “bricks” to your foundation, as the weeks pass, some of the “bricks” might be a little crooked but they are still there, helping you build your ultimate dream house. Don’t let one crooked brick crack your foundation. Every day is a fresh page, a new layer in your dream house. Write your story, create your dream house.

EVERY_DAY_FRESH_PAGE_QUOTE

Stay with me over the next year as we explore all things health, fitness, wellness, food and more. Slowly things will shift over to the new domain CourtneyLeeFitness.com but the archives will always be here. I’ll be documenting my progress over the next 365 days as well as I build my “dream house”. Join me?

 

A New York State Of Mind

New York City for vacation? Yup, that’s my favorite thing to do! We jam packed so much into the 5 days we were there, just like the city, we were going all the time. The trip was planned around BloggerBash (more on that later), and then we tacked on a few days on either side to explore the city and so I could check out some of the boutique fitness classes, Barry’s BootCamp and SoulCycle were on my list.

Boat Rentals in Central Park are only $15/hr

Boat Rentals in Central Park are only $15/hr

Surprisingly New York City was fairly inexpensive city when it came to finding fun active things to do! Did you know that you can rent a boat – just like in the movies – in Central Park for only $15/hr? That’s cheaper than any boutique fitness class around – plus you get a real rowing workout, soak up some sunshine and get to tour the park lake. We also found a bike rental place that had $15.99/bike for around 8 hours. Not to mention, the must-do walk/run/hike around Central Park. We relied on the subway and walking to get us everywhere we needed to go which saved us tons of money – we paid $30 for a 7 day unlimited Metro card and it was well worth it.

Bike rentals were $15.99/day per bike

Bike rentals were $15.99/day per bike

The most expensive thing we did was eat. The restaurant prices weren’t any more expensive than at home however, we’re just not used to dining out. I did pack a large stash of protein bars and my BCAA’s so I mostly had that for breakfast and would add some fresh fruit from one of the fruit stands on the sidewalk. If your hotel has a fridge you could easily stop at Whole Foods or TraderJoe’s and stock up your mini fridge to save a little money.

I’ve made it a goal to try and walk or ride my bike more around our neighbourhood at home for things like a trip to the grocery store or the bank. It is often just as quick and you get a little sunshine – before we know it the snow will return.

I’ll update on Barry’s Boot Camp and SoulCycle later – right now I’ve got a workout to get to!

Living & Loving Life

Well hello my friends! It’s been quite some time since I visited my little corner of the internets. I’ve added another job to my schedule and well, it’s taking up all the time I used to spend over here! It’s also summer break for the kiddies and I’m really making an effort to spend less time behind the screen and more time having sun and creating memories!

There is plenty of good reads and info to check out in the archives of this blog so please, go have a read! Instagram has become my new favorite spot and you can follow along with food, workouts, and life over there – come say hello! This isn’t goodbye, but I need to take a break, it’s been over 2.5 years of blogging all the things. You can also find me via Facebook at my professional page: COURT Fit Pro or the blog page: TreadmillRunway.

Remember there are also lots of great recipes and workouts to be found as well! I’ll try and stop by weekly and update on life and happenings :)

WorkItOut: Outdoor Boot Camp Workout

Well clearly I’m not too awesome at sticking to a blogging schedule – gah! Anyway I’m glad you’re all still here, I’ll try and keep it semi-regular over here. If you want to following along on Instagram you’ll see what’s up. The weather is beautiful here and it’s amazing to be able to workout outside and feel the fresh air and just be able to play! Here’s a great workout you can do at the park, playground etc. Get creative and you’ll soon be able to spot an opportunity for fitness anywhere! Let me know what you come up with! This workout below takes about 45minutes to an hour depending on how quickly you move through. All sets are 5 minutes long. Alternate for 30 seconds, 12-15 reps, etc.

OUTDOOR BOOT CAMP WORKOUT

Warm Up 5 Min
10 Jacks / 1 Push-Up
9 Jacks / 2 Push-Up
8 Jacks….etc.

SET #1
Broad Jumps (10-12) or deep squats
KB Swings

SET #2
Fast Feet Ladder
Bicep Curl / Tricep Press

SET #3
Mountain Climbers (rocks)
Iron Cross

SET #4
Jacks
Lunge with Pass Thru

SET #5
Hill Sprints
Renegade Row

BONUS:
Prisioners w/ OH Weights

CORE:

  1. Around The World
  2. Wood Chopper
  3. Windmill
  4. Plank
  5. Side Bends
  6. Side Knee Raise

Bob Harper Quotes

About 5 minutes ago my friend tagged me on Instagram – what I would log in to see literally MADE MY DAY! If you’ve been following for a while you’ll know this blog was inspired by Bob Harper and I’m a big fan.

Bob Harper Quotes

To see this in my Instagram feed has made me over the moon happy and I’m super energized and ready to teach a rockin’ boot camp this evening. You can bet I’ll be sharing this quote with my students as the swing kettlebells and sprint up hills!

It has to be hard so you'll never ever forget. -Bob Harper

p.s. Did you notice I changed my instagram and twitter from @TreadmillRunway to @CourtFitPro (Twitter)

The Scale Is Drunk

I’ve written a few times about the scale and how I feel about it. Yes, it has it’s place in the weight loss journey but for some it’s harder to quit than a bag of chips! Last week I had my food dialed in and I wanted to see if it would make any difference. I took my weight at the beginning of the week and then again on Friday morning, I lost about 2-3lbs that week. However, Friday evening we enjoyed a dinner with our neighbours and while our menu was all healthy fresh food we made ourselves I used a little extra salt, hot sauce, and may have enjoyed 2 cupcakes instead of one ;) When I woke up Saturday I thought I’d check the scale just for “FUN” and to prove a point – THE SCALE IS DRUNK.

Ditch the scale

 

There really is no way for someone to gain 3lbs over night, well I mean there IS a way, but that’s a whole lot of food! I checked my measurements and they were still the same. One thing I have figured out over this journey is that my body can weigh drastically different amounts on any given day simply depending on what I have eaten the day before. Over the last few months I’ve began to replace stepping on the scale with taking weekly progress shots – to track recovery progress too – and to look back and see how far I’ve come. Visual reminders are a great tool to have on this journey, especially when the scale doesn’t seem to be moving anywhere. Thankfully I’ve made it to a head space where I can look at that number, which is 168.8 by the way, and not care if it’s up by 2-3lbs, put the scale away and go on with my day. It’s taken a LONG time but I’m finally getting there. Measurements and how my clothing fits have become my go to check point to ensure I’m staying on course.

Tips On Breaking Up With The Scale:

  1. Weigh yourself only once a week, slowly changing to once a month (preferably at the same point in your monthly cycle)
  2. Keep a measuring tape and note book by your scale, start taking your measurements to track success
  3. Add a weekly progress photo, be sure to include side profiles as well as front and back.