If you say you can, or you say you can't - you are right!

Today was the day of truth...have the last 3 months been in vain? OR, did I accomplish my goal(s)? Honestly, my main goal was pretty generic and vague - getting healthy(er)! Of course, losing weight, looking better in my clothes, and being more confident in my body are goals of mine, as well as most women; but many just don't know how to get there. And many, put focus on the wrong numbers.

Here are my results: 

Client Assessment
Assessment Date: 11/09/2012 Name: Allison Gober E-Mail: allison.gober@yahoo.com Gender: Female Age: 29 Height: 68 in Weight: 148 lbs Fat Mass: 28 lbs Lean Mass: 120 lbs Body Composition: 18.6 % Body Composition Grade: Lean Pushup Grade: Good V-Sit Grade: Poor Body Age: 31
Female 7-Site Skin Fold Chest: 5 mm Midaxillary: 13 mm Suprailiac: 7 mm Abdominal: 23 mm Triceps: 16 mm Subscapular: 14 mm Thigh: 11 mm Strength and Conditioning V-Sit: 13 Pushups:  35

Here is a comparison of my numbers from my first assessment, three months ago, with today's results: 

Lean Mass - 112 lbs. to 120 lbs.

Fat Mass - 49 lbs. to 28 lbs.

Body Composition - 30.43% body fat to 18.6% body fat *THE MOST IMPORTANT NUMBER, LADIES!!!

Body Age - 37 years old to 31 years old 

Weight - 161 to 148 (my scale said 144, so I think I'll go with that number!)
Body Composition Grade - Risky to Lean

V-Sit - 13 to 13 (I'm not very flexible, due to my scoliosis)

Pushups: 25 to 35 (I really did over 40, but Donte would not count the ones that I didn't touch the block. Meany!)

Skin Fold Measurements:

Chest - 9mm to 5mm

Midaxillary - 30mm to 13mm

Suprailliac - 26mm to 7mm

Abdominal - 42mm to 23mm

Triceps - 27mm to 16mm

Subscapular - 21mm to 14mm

Thigh - 22mm to 11mm

***My next goal - to get all of the above measurements under 12mm, which is where they should be!!!

WOW! I am extremely proud of these numbers. There is definitely still PLENTY of room for improvement, but this confirms that I am on the right road. Thank you to Redefined Fitness, Donte Anglade and Laurie Anglade, for your amazing training and encouragement! Can't wait to see what another three months brings about for me, my body, and my health. Also want to thank my workout bestie, Jessica Mooney, for working hard with me, encouraging me, and keeping my on track; so proud of your results too. Love ya, girl! 

If you are reading this and want to see similar results, stop procrastinating! Take the steps to a healthier you. Come visit us at Redefined Fitness - Winder and get your FREE Fitness Assessment and Work-Out Consultation. I promise, you won't regret it! I will be honest with you, you will work harder than you've ever worked before. There will be times that you can't walk, move your arms, or sit down all at the same time - but it is worth every bit of the pain, sweat, and tears. It is challenging, rewarding, and GOOD FOR YOU... hope to see you there :)

II Chronicles 15:7, "But you, take courage! Do not let your hands be weak, for your work shall be rewarded."

Till next time ~ Allison

I Got Mucked Up!!!

Lookin' cute before the mud!

I have a new addiction...MUD RUNS!!! On October 20th, a team from Redefined Fitness traveled to Carnesville, Ga. to a farm in the middle of nowhere and ran a 5K through the mud. Sounds fun doesn't it? Well, I will just go ahead and answer that question for you - it was a blast :)

A few years ago, I broke my ankle being an idiot adult. For some reason, I thought going roller blading with some friends was a good idea. Let me just tell you, roller blading should be left to the young folk! I now have a metal plate and screw in my ankle, which have hinder my running abilities in recent years. Back in the day, when I worked at a gym and was in sick shape, it was nothing for me to run 10 miles...after working out.

When my friends and work out crew came together and decided to do this run, I wasn't really sure if it would be my cup of tea. But, I am competitive, and I couldn't let them do it without me. Can't be showing me up! A 5K is only 3.1 miles, so I was confident that I could at least complete that distance with a little extra training.

Of course I kept up my Zumba and CrossFit workouts at Redefined Fitness and strict Paleo eating, and on top of that routine, I added in extra cardio. I am blessed to have an elliptical at home, so I decided to start there. Wasn't sure if I was ready to take to the streets yet! I consistently trained on the elliptical, varying the terrain, resistance/intensity level, and incline level.

Come the day of the race, I felt confident and decided that my personal goal was to complete the run under 45 minutes. Please keep in mind that a mud run is not just strictly running. There are also obstacles that you have to complete during the 3.1 mile run. This particular race included 15 obstacles. The night before I got a good night's sleep, started my day with Zumba class, and fueled my body with healthy foods all day! I was ready to go :)

At 4:00pm our heat hit the start line, a prayer was prayed, and the rest was left up to me, my legs, and my bum ankle. Here are some of the things that I encountered along the way...

Hay Baracades
Log Hurdles
Tire Hop
Mud Pits
Haunted Dark Cave (yes, the trail was haunted in recognition of the upcoming Halloween Holiday, and there were lots of "interesting" costumes!)
Muddy Shoe Sucker
Mud Slide into Creek
200 yard creek run
Wall/Tight Rope climb
Troll Bridge
Jungle Gym
Hay Pyramid
Giant Slip N Slide
And a few more...

Just another relaxing run...with Zombie's trying to eat you for breakfast!

I completed the entire trail and ran the WHOLE thing! I was so proud of myself. There was one really difficult hill and the cold water, during the creek run, made my ankle stiff; other than that I stayed strong throughout the entire race and kept a strict pace. Here is the best part, I finished UNDER my time goal. Like I said, I was shooting for less than 45 minutes, and I clocked in at the finish line at 42:53, placing me around 66th place out of the 270 people that reported their times. Not too shabby!

Also let me mention how proud I am of my Redefined Fitness Team: Laurie Anglade, Jessica Mooney, Ben Mooney, Tabitha Roberts, & Ashley Crockett. Everyone finished and everyone finished in less than an hour. Redefined Fitness rocked it out!

The best part of the day was when I came out of the woods and began to approach the finish line, at this point dead tired, I heard a little voice saying, "Go Mommy!" I looked up to see my angel jumping up and down cheering me on...I melted. Nothing better than having your child be proud of you. She was cheering on all the runners, giving them high fives, and telling them "Congwatuwations!"

It was truly a great experience, and now I am hooked. I'm ready to enter every race, including mud runs, I can find. And, I do plan on doing more in the very near future. I have already started training for a 10K, and who knows? I might even shoot for the "M" word...marathon!

Nearing the finish line!

Giving my sweet girl a high five!

And off I go again...

Climbing the hay pyramid...I'm at the very top about to go over.

Looking excited...or the hay was pricking my butt! Not sure which one?

Ready to finish strong!!!

For more info, so you can join us next time, visit www.muckrun.com.

II Timothy 4:7 - "I have fought the good fight, I have finished the race, I have kept the faith."

Till next time ~ Allison

Get Er' Done

This post is for those of you who are like me...don't like to read! I can write all day long; but honestly, I'm not a big reader. So, I thought it would be a good idea to give the non-readers out there some pics to "read". If you have been following my blog, you have probably seen a picture of my gym, Redefined Fitness. And, I'm sure you thought, as I did the first time I walked in, "this is not a 'normal' gym!" Not many people would have the ability to walk into Redefined off the street and simply know what to do. It truly takes education and training to properly know how to use the equipment and most importantly, the proper form.

These pictures will give you some insight on the following:
1) What the heck you do in a gym like Redefined Fitness...
2) What types of work outs we do during our training sessions...
3) What the "CrossFit" style training is...

Rows - always start with "row boats" (as Jessica Mooney calls them) to get warmed up!

Jump Squats

Sumo Squats

Make sure to stick that bootay out :)

More views of the Sumo Squat - and the proper form

Weighted Lunges

Cheesin'

Weighted Sit Squats

Keep in mind, this is just a small glimpse into what we do each week...but pictures are always fun and will help you get a better grasp on the information I share from week to week. Honestly, we do try to get as many pictures/videos as possible, but when you're sweating to death, can barely walk...or breath...that's really not the first thing on your mind, LOL! 

 Now, I shall leave you with a good laugh...

I'm gettin' er' done!!!

Galatians 6:9, "And let us not grow weary while doing good, for in due season we shall reap if we do not lose heart." 

Till next time ~ Allison

Movin' on Up...and Down at the Same Time!

This whole work out gig is just one big numbers game! If you stop to think about it, everything about your work out goals involves numbers: goal weight, clothes size, body fat composition, weight lifting, repetitions...I could probably keep going. Like I said, just a whole bunch of numbers.

What do these numbers mean? Which is the most important? How do you know what to do and when? It can definitely seem overwhelming at times, especially to those just beginning on this journey to health. I can understand why so many give up, or just start looking for a "miracle pill"...this stuff is hard work! I will let you in on a little secret...shhhh, don't tell anybody...there is no EASY way!!! This is the "easy" way; all you have to do is make the right choices, PERIOD!

Many years ago now, I worked in a gym. I lived, slept, ate, and drank working out; I lived in that place!  I knew what I was doing then, and I had trainers all around me that I could learn from. But, as the years passed and I let all that go, I reached a place of desperation and didn't know where to start. In this case, there was no picking up where I left off.

I did take the first step all by myself, but that just got me in the door of Redefined Fitness. I have been blessed to have two awesome people take my under their wing and kick my bootay into gear. Donte and Laurie Anglade, of Redefined Fitness, are my "miracle pill". Mixed with my determination and hard work, there is no way that I will not reach my goals; they won't take "no" for an answer. I just needed a fire lit under my butt :)

Here are a few pictures, from over this past last year, that will give you a glimpse at where I started -

Exhibit A - Easter 2012

Exhibit B - June 2012

Exhibit C - July 2012

I've been sitting here staring at these pictures trying to figure out what to say...and there just are no words! All I can muster up is, "Holy Cow!" - literally!

The last picture is from less than 3 months ago. Now let's take a look at a few recent pics -

Now let's do a few number comparisons...

Before Numbers:
Weight - 161 lbs.
Clothes sizes - Large shirts/6, 8, & 10 pants
Sit Squats - 35 pounds
Lunges - no weight
Sumo Squats - 25 pounds

Now Numbers:
Weight - 149 lbs.
Clothes sizes - Medium shirts/4 & 6 pants
Sit Squats - 70 pounds
Lunges - 50 pounds
Sumo Squats - 45 pounds

I'm not going to list out everything, just wanted a little glimpse into the accomplishments and improvement I've made in LESS than 2 months and how I was able to make the transition from the first set of pics to the second. I'm proud and mind blown at the same time. Was it really this "easy"? I will attest to the fact that having a trainer makes ALL the difference in the world (Thank you, Donte & Laurie!). They have knowledge that you don't have, regardless of how smart you THINK you are; and they will push you, like you will NEVER push yourself. It is a fact, don't even try to argue with me on this one!

As for the numbers, I would have to say at the end of the day, the most important number is your body fat composition percentage; but, in order to get that where it should be, you've got to work! That being said, you cannot get to where you need and want to be without making the right exercise and eating decisions. So, I'm going to have to conclude that the most important numbers are those that you pump out in the gym...so just give up the crap and laziness and get to work! Take those gym numbers up, so the others can come on down!

Phillipians 4:13, "I can do all things through Christ which strengtheneth me."

Till next time ~ Allison

To Be or Not To Be...Paleo

Today, I had to attend a luncheon for work. I was so worried that they would not have anything that I could eat; I almost ate before going just to be safe. Technically speaking, I CAN eat anything; the better word would be WOULD. I was worried that they would not have anything I would eat. Thankfully, it was a great day! They had a huge variety, and I was able to get: baked chicken, baked tilapia, green beans, and salad. The choices of food made it a good day...the fact that I won the raffle ticket drawing and won $305 made it a GREAT day :)

While there, I had the opportunity to explain to several people my new lifestyle: CrossFit and Paleo. Like most, they looked at me like I was speaking a foreign language when I used the term "Paleo". I know that look, because it was the same one I had the first time I heard the word. When given the opportunity to explain, I keep it simple - natural, that is what Paleo is. Foods of nature: meats, veggies, fruits, and nuts. Simple, right? I would like to add in here - FRESH foods of nature. Although not always possible, it is best to stay away from canned, frozen, and processed foods. Become friends with your local Produce Department! 

Donte and Laurie Anglade, owners of Redefined Fitness, introduced me to this "diet". I use the term diet very lightly, because to me, this decision was a lifestyle change. In other words, this is not temporary. Today at the luncheon, someone asked me, "How long do you have to be on this diet?" I looked at them in confusion and answered, "Forever." I wasn't trying to be a smart alec; I was simply being honest.

To introduce the concept of the Paleolithic or "Caveman" Diet, as commonly referred, here is a helpful chart:

Like all "diets", there are variations and modifications, but if you follow this chart you will be on the right track. Make sure you are eating enough, especially if training. As an example of "modification", if you are trying to lose weight, here are some extra tips (shared by Laurie Anglade): 

• limit high sugar fruits such as grapes, bananas, cherries and mangos for weight loss
• limit nuts to 4 ounces a day for weight loss
• limit dried fruit to 2 ounces per day (this includes raisins) for weight loss

I am still researching and learning more about Paleo each day; this is very new to me. But, what I can tell you so far is: I feel better, I look better, I sleep better, I have more energy, and I no longer crave bad foods...I crave the foods that my body was intended to eat. Those created by God! I thought that this was going to be a hard transition from my previous eating habits (anything I wanted to eat), but it was not; it came natural - no pun intended!  

Here are a few helpful links for those that would like to do some further research:

http://www.nerdfitness.com/blog/2010/10/04/the-beginners-guide-to-the-paleo-diet/

http://www.thepaleodiet.com

http://www.paleodietlifestyle.com/

http://www.everydaypaleo.com

These are just a few that I have found helpful and informative, but just "googling" Paleo Diet or Paleo Recipes will bring a plethora of information to your fingertips. 

For those of you thinking "I just don't have the time for this", you do; I said the same thing for years. I'm a full-time working wife and mother, who's husband travels almost every week. If I can find time to work-out and eat right, then you can. Prioritization is the key! If there is a will, there is a way; and you will find a way to make it all work. 

I will leave you with a few pictures of my Paleo creations...

This is a Allison Gober creation - no recipe used! Spinach and Mushroom Stuffed Chicken Wrapped in Turkey Bacon wih Almondine Green Beans

Fish Tacos with Cabbage Wraps - click here for recipe

Bacon Wrapped Asparagus - click here for recipe
Curry Shrimp - click here for recipe

HEALTHY FOOD CAN = AFFORDABLE, TASTY & FAST!

Genesis 1:29: "And God said, 'Behold, I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food'."

DISCLAIMER: PLEASE CONSULT YOUR DOCTOR AND/OR TRAINER/NUTRITIONIST PRIOR TO STARTING ANY DIET! 

The Truth Shall Set You Free...AND Make You Cry!

I basically have a love/hate relationship with Redefined Fitness; although the love far outweighs the hate, on August 9, 2012, I was feeling some hatred. Whoever said, the truth shall set you free, was NOT kidding! In this case, the truth was in the numbers.

Not only does Redefined Fitness offer FREE Zumba, they also offer a FREE Fitness Assessment and Training Session. (I don't know about you, but I love free stuff!) By fitness assessment, I don’t mean, they put you on the scale and say you are overweight; they actually do a complete assessment that includes the following variables: weight, height, age, 7-point body fat composition, push-up test, and v-sit flexibility test. 

Then comes the worst part, all those numbers are input into the computer, which then computes your health risk levels and your true physical age (this part is very scary). This helps to give them an idea of your overall level of fitness, as well as, how to approach and strategize your training regimen.

Very hesistantly, I will share my assessment with you. You better feel special, because my own husband doesn’t even know how much I weighed (love that I can say that in past tense)…so shhhhh, don’t tell!

This makes me want to cry...how depressing is this?

37??? Risky??? Really??? Is that not the most depressing thing you've ever seen in your life??? I'm not even 30 yet!!! TALK ABOUT A WAKE UP CALL!!! If that doesn't get somebody off their lazy butt, then nothing will; just being honest. This post IS about truth, isn't it?

Although we won’t do another assessment for approximately two more months, I can tell you this: I am wearing clothes that I couldn’t wear a month ago, I’ve lost 11 pounds, I have significantly more energy, I feel better, and regardless of the numbers, there is no doubt in my mind that I am on the right route to healthy.

Seeing those numbers set me free! I was not living in the truth; I was living in denial. Even though I knew I was living unhealthy, I made excuses for my choices. I still saw that “pageant girl” image; although, it was no longer my reality. I didn’t WANT to think I had “let myself go", so I guess in a way, I just ignored the truth. But, heed this warning, the truth will always find you! 

John 8:32, "And ye shall know the truth, and the truth shall make you free." 

Till next time - Allison

Welcome to My Journey: From Flab...back to Fab!

Six years doesn’t really seem like a long time, and I guess in the grand scheme of life, it’s not. But, to our bodies, six years is MORE than enough time to get into a rut – in this case, we will define “rut” as, an endless cycle of laziness and yummy (yet unhealthy) food! I am new to the blogging world but have decided this is the perfect way to document my new “ good rut” – BECOMING REDEFINED!

Why six years, you ask? Well, six years ago was the last time I walked across the Miss Georgia stage and looked like this…

Miss Atlanta 2006 - Swimsuit Competition at Miss Georgia

Miss Atlanta 2006 - Evening Gown Competition at Miss Georgia

I can’t stand looking at these pictures, because I honestly get mad at myself. Why in the world did I not care enough to stay in shape and healthy? What happened in my life to cause me to just let it all go? Are there any viable excuses? I’m hoping to discover the answers to these questions, and others, through this journey to a healthy lifestyle, and I am excited to share them with all of you through this blog.

The funny thing to me is, most people would not classify me as large, fat, overweight, or any of the words that you might be thinking of due to my obvious “disgust” with myself. But, what I have found is that the numbers don’t always add up to what the naked eye sees. Our society views skinny as "healthy", but the core of true health lies within our bodies, not just what we see on the outside.

Over the past 6 years, my life has changed drastically, I will share more as I go along, but here are some of the major changes: I have started a career, got married, and had a baby! None of which are naturally good to your body. Most careers equal sedentariness (is that even a word?), husbands equal man food (pizza, hamburgers, fries...you get the point), and babies equal no sleep! Bad combination!

My precious family - most recent family picture (from almost a year ago), I tend to shy away from the camera!

One day while googling for gyms located around my home, secretly hoping some miracle pill would pop up and magically, overnight make me a size 2 again, I found an advertisement for FREE Zumba at Redefined Fitness - Winder. Like most people, I was skepitcal, thinking, “surely there is a catch”! I checked out their website, Facebook page, advertisements and there was no fine print. I couldn’t believe it. So, I showed up for class, by myself. That was the first step!!! Go me!!! During my pageant years, my talent was singing. I absolutely cannot dance! I was definitely worried that I would look like a fool; but in desperation to find my “workout self” again, I decided I should give it a shot! I mean what did I have to lose – other than my dignity – it was free.

My home away from home - Redefined Fitness-Winder (Redefined Fitness Winder - Facebook) *Photos courtesy of A Touch of Southern Elegance Photography (A Touch of Southern Elegance - Facebook)

This is where I get my Zumba on!

Since my first bootay shaking Zumba class, I have been transformed; some physical transformation but a whole lot of mental transformation! I am now a Member and train 2-3 times a week (CrossFit Style), plus Zumba. Basically, I'm rockin' it :) And, I'm eating Paleo - hell must have froze over, LOL! My relationship with Redefined Fitness is in its infancy, but I have already gained so much: motivation, confidence, looser clothing, forever lost pounds of fat, a hobby, and personal acknowledgement that outside of my relationship with God and my amazing family, my health is the next most important thing – hands down!

I’m excited about this journey, and I hope that you enjoy sharing it with me. Whether you come join us at Redefined Fitness, or whether you pave your own way to health wherever you are, all I ask is that you make your health a priority! At the age of 7, in Ms. Cantrell’s second grade class, I chose my life verse; although I have failed it many times throughout my life, I hold it close to my heart and am striving to build and protect God’s temple through this process of redefinition!

I Corinthians 3:16-17: “Know ye not that ye are the temple of God, and that the Spirit of God dwelleth in you? If any man defile the temple of God, him shall God destroy; for the temple of God is holy, which temple ye are.”

Stay tuned, because there is a WHOLE lot more to come! I will be sharing more about me, if you care to know, and digging deeper into some of the topics I've noted above. Most importantly, I will share lessons and tips on what I am learning at Redefined Fitness – including transformation pics & workout pics and videos – as I become REDEFINED!

Till next time - Allison