Sassy September Slimdown: Introduction

If you are looking to add lean strong muscle to your body, as well as boosting your strength, then Sassy September Slimdown is for you! This challenge is ideal for women who would like a dedicated strength and muscle building program that delivers real results. Within this challenge, you will find the key information and resources that you will need for sustainable and effective muscle building. Apply this and stay consistent to it and you will achieve great results.

Below you will find some further details on what to consider during the challenge.

Nutrition

The primary goal of the Sassy September Slimdown is to ensure you gain lean muscle mass every month. This means you do not need to gain excessive body fat with this process. 

To ensure your body only adds lean muscle, your diet will play an important factor throughout this challenge. You can do all the training in the world to add muscle to your body, but if you don’t support it via nutrition optimally, you will see poor results. 

An important aspect to get right is to understand how much you are eating on a consistent basis. Therefore, our primary goal for this challenge is to calculate how many calories you need to consume daily. We also know the importance of how your daily protein, carbohydrate and fat intake are too, so that must be calculated before starting. You will find more info on how to do this soon.  

The meal planner provided is to give you a basic structure and an ideal template to follow. Use the suggested meals from it to create great tasting food every day. You don’t need to eat every meal suggested on this plan; it’s simply a template for you to use to guide your daily decisions and choices. 

Make sure you create great tasting, varied and nutritious meals. Don’t just eat a plain chicken breast with some boring veg, spice it up and get creative with it all. You know you have got this right when you actually look forward to your meals and enjoy eating.

So, without starting out too complicated, I want you to focus on the following: 

1. Calculate your recommended calorie and macronutrient intake
2. Aim to be within 5% of your recommended macronutrient intake daily
3. Use a food tracker such as www.MyFitnessPal.com to record and track 

Training

The Sassy September Slimdown has been created to optimize muscle building and strength. It is simple yet highly effective, and it’s recommended that you stick to it as closely as possible. A key component to it will be ensuring you are progressing on a weekly basis. Along with the addition of some advanced muscle building techniques, this creates the perfect muscle-building environment. 

Also to consider is your rest and recovery rate, as this is also critical to your results. You do have to train hard and heavy to add lean muscle mass, but you must also learn how to recover from this type of training too. When you can find the perfect balance between intense training and recovery, you will see the best progress. This means reducing or limiting any cardio or extra exercise as much as possible during this program. So be sure to train as hard as you can when required, and then get plenty of rest in-between. 

When it comes to the Sassy September Slimdown, quality over quantity is the motto. 

In this challenge you will also receive a training planner, which outlines an ideal template for the suggested workouts. Just like with the nutrition plan this doesn’t need to be set in stone for your success. It can and likely should be adjusted to suit your routine and schedule. 

Lifestyle

We have already put into place the most important factors for your success. So, for the mean time, I simply want you to focus on the above and make those consistent changes to your current routine. But aiming for 7-8 hours of quality sleep each night and finding some time to unwind or relax daily will greatly improve your health and wellbeing too.

Participation

To participate in the Sassy September Slimdown you will need to be a member of the Brand New ME Community on Facebook.  Join today and get to know our little family ahead of the challenge.  Stick around afterwards and enjoy the support and community to help you continue on your journey to reach your health and fitness goals.

Repairing My Shoulder

I can tell a huge difference when I lift on my right side vs the left.  There must be something in my muscle structure causing this, right?  Also, my left hand is often going to sleep and all tingly.  My coworker was thinking this was carpal tunnel.  I finally broke down and went to a sports medicine doctor.  This one is closer to work (actually on my way to the farmer's market) so it's a little more accessible (and free parking) than the rest of the doctors I've seen over the years.

Last Wednesday I stopped at the office on my way back from the farmer's market and scheduled an appointment for Friday.  When I saw the doctor she did multiple manipulations of my left shoulder.  I also had her check the bump in case that was related.  I was surprised when she took me to another room that had a portable ultrasound machine.  She took a quick informal look at the bump.  The diagnosis?

Other specific joint derangements of unspecified shoulder, not elsewhere classified, Benign lipomatous neoplasm of other sites, Impingement syndrome of left shoulder

Once I was done with the doctor I went across the hall to physical therapy.  They were able to get me in with a therapist right away; I just had to wait a little for her to finish up with her current patient.  After all I was in no hurry to get back to work.  The therapist manipulated my shoulder some more.  She determined that I also have at least one kink in my ulnar nerve, causing my pinky and ring finger to go numb on occasion.  So with all that, instead of her normal 2 exercises to work on she gave me 7!

Yes, I tried to get creative on this picture.  Do you know how hard it is to use a stylus on a tablet to color in hair? LOL  I gave up trying to color the others.

Same as the first but using the opposite side of my arm.

This one makes me think of it as a modification on the Superman exercise.

The therapist didn't have me use a weight for this.

My fingers would go numb doing this exercise.  I like doing this one while brushing my teeth.

The therapist said that sometimes the median nerve is also affected when the ulnar is funky so she threw this one in too.

Looks like I'll be laying the smack down! LOL

Today I got to use the arm bike for the first time ever.  Both ways my hands went a little numb.  I noticed that forward pedaling (do you call it pedaling when it's your arms not your legs?) my right arm felt more dominant but backwards pedaling it was my left.  The therapist gave me 3 more exercises to do but with the therapy bands this time.

Have you ever noticed the difference in abilities to lift or carry things between your right and left sides?

Have you had a shoulder impingement?  If so, what did your treatment plan look like?

October Challenge

In the Brand New Me Healthy Living Community we will be walking and running through October. We are doing this to go along with the If Girls Ran The World campaign. This challenge will be a difficult one for me since I don't like walking in the rain and have no treadmill for indoors.  I hope the library has some Leslie Sansone walking DVDs I can pick up!

The Rules

• Run or walk daily.
• Choose what you are going to track over the month.
• Time: Run/Walk for more time on Halloween vs. October 2nd.
• Distance:  Run/Walk further on Halloween vs. October 2nd.
• Speed:  Run/Walk a little faster on Halloween vs. October 2nd.
• Share an image from your walk or run with your time/distance/speed noted in the post.
• On Instagram, tagging me, and using the hashtags #BrandNewMe #IfGirlsRanTheWorld and #Walktober (if you're walking) or #Runtober (if you're running).
• In the Brand New Me Healthy Living Community
• At the end of the month prizes (TBD) will be awarded to the person with the most improvement in each tracked category.  This will be on the honor system.

Linking up with

Jill for Fitness Health & Happiness

MississippiPiddlin & HoHo Runs

#MotivateMe Monday with Fitness Cheerleader, Running Rachel, & Run Mommy Run

Sunday Fitness & Food Linkup with Marathons & Motivation & IlkasBlog

I Passed!

MONDAY I started my version of BodyBuilding.com's Built by Science training plan. First up was leg day.... and I continued to feel the effects until yesterday.

TUESDAY was chest day. I'm going to have to use heavier weights next week as I could've done much more than the 4 sets.

WEDNESDAY morning was back day, which ended up being diffrows for different folks. I also need to go heavier next week for this one. Not sure what I'll do about the bands though. I used the blue from the top and the red from the bottom of the closet door.

In the afternoon I walked in the sweltering heat, picking up zucchini, blackberries, and honey roll ups at the farmer's market. I also returned to work very rank. Makes me wonder what I'm going to do at Fitbloggin' next weekend....

THURSDAY I took the day off to chill and take the Wellness Coach Specialty Certification exam. I don't know why but it was harder to remember the details for this compared to the Group Exercise Instructor exam I took back in March . I passed by 3% above the minimum which is a little embarrassing. I guess I'm more application than data when it comes to coaching?

YESTERDAY I worked my shoulders before a dead day at work. The phone hardly rang at all and was told that it was the same while I was out.

TODAY I'll be working my arms and abs.

Bob's Red Mill & SweatPink #SummerStrong Challenge

Monday the Instagram challenge begins.  As promised here are the daily prompts again.  Be sure to tag #SummerStrong #FuelYourAwesomeness #SweatPink @BobsRedMill and @FitApproach when you share your pics!

MONDAY:  What's your favorite sunny summer day workout?

TUESDAY:  What's your favorite squat variation?

WEDNESDAY:  What fuels you in the morning, getting you strong and ready to face the day? 

THURSDAY:  Sometimes the summer heat means you need to adapt your workouts.  What kinds of changes do you make? 

FRIDAY AT FITBLOGGIN':  What's your favorite exercise to work your arms?

Fitbloggin' 

I'll be altering my workouts next week to accommodate Fitbloggin'. Thursday is a scheduled rest day in the program but I'll be doing Friday's shoulders instead.

Every time I look at the schedule for Fitbloggin' I change my mind what I want to do. As of this moment here is what I'm thinking. Thursday I'll bring Benny to the Registration and Evening Reception.

Friday's Plans 

Arriving for breakfast would mean that I probably won't be able to participate in the early morning fitness session. If I did I'd be too nauseous and end up being miserable. So I'll eat and play photographer for this round. The 11am workout is up in the air.

Since I'm attending Fitbloggin' not only for myself but for potential clients I'm going for more of the weight loss and management track. So the first breakout session at 2 will be "Ditching the Emotional Baggage That’s Keeping You Fat." The 3:15 session will be "Sign the Dotted Line - Contract Law for Bloggers."

What do I need to bring with me for the Reception and Expo?

Saturday's Plans

I'm thinking I'll grab breakfast but save it to eat after the workout. I'm still up in the air on the 9am small group discussions. Both sound like they'll contain valuable information. Perhaps I can tag team with another blogger and we can share details. I think I'll have to do the same thing for the 10:15 discussions of "Your Weight Loss Journey – The Highs and Lows" and "Fitness for the Minority Population."

I don't know if I want to try the Zumba session or not. All that shaking and rattling around makes me think headache afterwards. We'll see what happens.

For the 2pm breakout session I'll go to "I.L.L.U.M.I.N.A.T.E.- Ten Pillars For Overcoming Any Setback." At 3:15 it'll be "How to Train the Muscle Between Your Ears" but I'd like to know the details from the pitching and pricing session.

Sunday I'll join the fun walk.

So next weekend will be jam packed with activity for me but I don't know what I'll do with Benny and Austin. Neither is interested in this stuff.

Linking up with

Jill for Fitness Health & Happiness

MississippiPiddlin & HoHo Runs

#MotivateMe Monday with Fitness Cheerleader, Running Rachel, & Run Mommy Run

Sunday Fitness & Food Linkup with Marathons & Motivation & IlkasBlog

Workouts, Challenges, & Nutritional Guidelines

Workouts

SATURDAY I worked my back, chest, and shoulders.

MONDAY I worked my shoulders, arms, and abs.

TUESDAY I had a yoga session.

WEDNESDAY I wanted to walk during lunch but the rain didn't stay away long enough for me to go.

YESTERDAY I worked my back, chest, and shoulders again.

A photo posted by Cassandra Schmigotzki (@longandwindingroadtowellness) on Jul 7, 2016 at 4:34am PDT

TODAY I had a Pilates session.

7 Day Healthy Habits Challenge

Tuesday we started the 7 Day Healthy Habits Challenge in the Brand New Me Healthy Living Community.

TUESDAY we talked about the importance of eating breakfast.  I usually have cereal in my yogurt, oatmeal, or breakfast casserole.  What's your go-to breakfast?

WEDNESDAY we talked about squeezing in some kind of physical activity throughout the day.

YESTERDAY we talked about meal planning.  This is one I'm not good at as I'm so indecisive.  Depending upon the day I had I may not want to fix whatever was planned.  This is one thing where the farmer's market can help me.  I could plan a meal around the veggies I picked up...now only if the weather would cooperate!

TODAY is about keeping healthy snacks around so you don't raid the vending machine or ruin your progress with fast food.

Brand New Me Wellness Coaching Nutritional Guidelines

The Brand New Me Wellness Coaching Nutritional Guidelines are now powered by Precision Nutrition's ProCoach software. This is a year-long habit-based program that guides clients through purposeful, structured daily lessons.  These lessons are cumulative so they help build the habits bit by bit.

For clients enrolled in KISS THIS or KICK IT they will have the option to purchase a subscription at the end of their program to help them through the rest of the year.  While I'm trying to figure out the pricing structure for this I'm offering a free 30 day trial.  If you're interested in checking out the program please visit Nutritional Guidelines to register.

A photo posted by Cassandra Schmigotzki (@longandwindingroadtowellness) on May 20, 2016 at 2:50pm PDT

 

Bob's Red Mill & SweatPink #SummerStrong Challenge

Remember back in May when I got the Bob's Red Mill pack and I said there'd be an Instagram Challenge?  There's just one more week left until it happens!  Here are the daily prompts. Don't worry, I'll share them again in next week's post.  Be sure to tag #SummerStrong #FuelYourAwesomeness #SweatPink @BobsRedMill and @FitApproach when you share your pics!

MONDAY:  What's your favorite sunny summer day workout?

TUESDAY:  What's your favorite squat variation?

WEDNESDAY:  What fuels you in the morning, getting you strong and ready to face the day? 

THURSDAY:  Sometimes the summer heat means you need to adapt your workouts.  What kinds of changes do you make? 

FRIDAY AT FITBLOGGIN':  What's your favorite exercise to work your arms?

Linking up with

Jill for Fitness Health & Happiness

MississippiPiddlin & HoHo Runs

#MotivateMe Monday with Fitness Cheerleader, Running Rachel, & Run Mommy Run

Sunday Fitness & Food Linkup with Marathons & Motivation & IlkasBlog

ONEDERLAND with a Cold

It's finally official!

I dropped another 3.2 lbs this week.  Monday was a scheduled rest day as the last "day" of the Body Gospel program.  I took another rest day Tuesday.  Then Wednesday I just did Core Revelations but still felt weak.  Stupid colds.  The rest of the week I did a Leslie Sansone walking DVD.

I'd ordered the Slim in 6 program to use with the challenge starting November 4.  I'm going to try the bands this time around. Just not sure what kind of schedule I'm doing yet but I have one more week to figure that out!

Saturday I made a quick trip to Goodwill and picked up a couple of size 16 jeans that fit nicely.  It was annoying having to wash the darks every 3 days since I only had three pairs of pants.

I made today a rest day to get into the groove of starting Slim in 6 on a Monday.  Since I'm not doing anything new, just mixing up my existing programs, there shouldn't be any issues.  I was so bored today.  I went out into the garden this afternoon and pulled up the dead plants and dowel rods.  I used the weed whacker to chop up what I couldn't pull up.  This one deep root I used the pickaxe on to remove (well, I hope I got it all LOL).

Body Gospel Week 2 + My First Challenge Group

I was up a pound this week I think because of TOM. Gotta kick it back up next week!

Early September I won a Polar FT4 Heart Rate Monitor as a part of Britton @ My Big, Beautiful, Life's Blogger-Versary giveaway. It arrived in Thursday's mail so I used it during Friday's workout.  I'm going to try to remember to take a picture of the recordings every day and post them on Facebook.  Would you rather see the heart rate, calories burned, or both?

I did Body Revival, Power & Praise, Core Revelation, and Stretch in the Spirit this week.  Both times I did Power I was hot and red afterwards.  My face stayed red even after a shower.  Could that be from my heart rate reaching the high end of the target range several times?

The foot straps on the Body Gospel bands aren't adjustable.  They stay on my feet but are still quite loose and sort of move around during some of the workouts.  Either my foot is smaller than everyone on the DVDs or someone used too much elastic on my straps.

US/CANADA Only

I'm excited to host my first challenge group next month!  You saw my progress doing Slim in 6 half-assed in the summer heat. Just imagine what I could do in cooler temperatures!  So I'm hosting the Slim in 6 for the Holidays Challenge starting November 4th.  I'd love for some of you to join me on this adventure!  Please RSVP to the event and send me a friend request so that I can add you to the group later this month.  Be sure to purchase Slim in 6 so you can play along!  (I think you'd need to order by 10/28 to make sure it arrives in time with standard shipping.)