CrossFit Diaries, Part Five – The Kit

Well we are now in 2015 and what a start it’s been, already completed 7 WODs so far so a great start to the year.

So looking back in December again the month didn’t start well as I was still suffering with my knee so decided to take another week off to rest it, during this week I really missed going to the box, seeing the other members & in general the feeling you get when you exercise I noticed that I was less productive in general & pretty mardy!!

In the end I managed 12 CrossFit WODs in December but no runs and my knee is still playing up but I’m determined to carry on, just being careful not to push myself too much or too quickly, probably should have thought about this when I decided I could do dynamic lunges which caused the issue in the first place!!

Anyway, here are how my stats are stacking up:

  • Weight: 13 Stone, 11lb – 6lb gain
  • BMI: 36.4, big increase!!
  • Chest: 39 inches – 2 inch loss (1 inch loss in total)
  • Waist: 35.5 inches – No change (0.5 inch loss in total)
  • Hips: 47.5 inches – 0.5 inch loss (0.5 inch loss in total)
  • Thigh (R): 26.5 inches – 0.5 inch loss (1 inch loss in total)
  • Thigh (L): 26 inches – 0.5 inch loss(1.5 inch loss in total)
  • Bicep (R): 14 inches – No change (1 inch gain in total)
  • Bicep (L): 14 inches – 0.5 inch loss (No change)

The above stats have started to be not very representative of my progress in my CrossFit journey as in December I really did start to see some results in terms of CrossFit moves & lifts or the fact that my clothes are looser!!

Back in July when I first started Crossfit, my 1 rep max (RM) for dead lift was 70kg, in December I made the 100 club by lift 100kg 1RM!! I am really chuffed at this and in other areas I’m also making gains.

I can do a pull-up or a few pull-ups using a black band (this is the thickest of all the bands but when I started I couldn’t even do it with one of these), so the challenge now is to start to work my way through bands to eventually do a pull-up unaided.

Still no progress with double unders but I know I haven’t really been putting the work in to improve these so what can I expect, what you put in – you get out!!

This month I want to talk about the kit we use.

When i first walked into the box I was struck by the lack of machines, I was used to walking into a gym and seeing row upon row of machines be this treadmills/cross-trainers or weight machines.

But the philosophy of CrossFit is:

Machine 2

So what do we use I hear you ask?

Processed with Moldiv

Top (L-R): Rope, Barbell with weight, Medicine Balls (3,6,9kg)

Middle (L-R): AbMat, Kettle-bells (various weights), Bars

Bottom (L-R): Ring, skipping ropes, weight (from 0.5kg up to 20kg)

Processed with Moldiv

Box!! At 3 different heights (L-R) 20″, 24″ & 30″

We also use the standard Concept 2 rowing machines as well as our own bodies, doing movements like burpees.

You wouldn’t believe that such simple pieces of kit can change your body shape & improve your fitness so dramatically but they do. You might also be thinking that you could easily get all this equipment relatively cheaply and set up an area in your garage or spare room and you probably could but the secret/science behind CrossFit isn’t really the kit itself but the way you use it in the form of the WODs & of course the community who help to push yourself further than you thought you could go.

The great thing about all this kit being quite simple is that it is all scale-able, meaning I as a relative newbie can workout next to someone doing the same exercises who has been doing CrossFit for years, which makes it a level playing field so to speak, you’re really competing against yourself more than the other people at the box.

Since the beginning of this journey there have been quite a few highs & lows but I now feel really part of the box, everyone has been so friendly, welcoming & helpful, I’ve started to make friends & feel part of something that I don’t think I ever want to leave. Thank you everyone!!

This has been helped by me mixing up the times I workout, I will always be a morning exerciser & will quite happily workout on my own if I have to but  I have been enjoying going to the evening WOD’s once in a while when other areas of my life get in the way which means I get to meet other members too!

The other thing that I’ve decided to do is get a paid for customised programme for 8 weeks (started 8th Jan) to help me improve some of my weak areas and try to speed up my results, I’m impatient & want to see result quicker than I’m getting. This means upping the number of times I go to box from 3-4 a week to 6-7!!

Doing this I know will put a strain on my body so next month I’m going to talk about one of the biggest passions in my life FOOD & nutrition and what I’m doing to ensure I stay healthy to be able to continue my CrossFit Journey.

Machine

So until next time, stay active & healthy.

Rachel

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CrossFit Diaries, Part Four – Lets get competitive

Before I talk about the last month I just want to say a big thank you to all the other members at the box, I posted my last post in our members only Facebook group and the response I got was amazing & very touching with many people sharing their struggles with getting to grips with CrossFit, some of the people I hadn’t even met so the CrossFit Witham community spirit definitely showed.

This was also demonstrated to me one Saturday when I went to box fairly early. Another member was setting up for the WOD and said asked if I was doing the WOD too and he offered to wait for me to do the warm up and we could do it together!! So we got started the WOD involved doing some lifting exercise then 400m run, another lifting exercise, 400m and so on, after 2 of the runs I was puffed out and still had to do burpees, I was struggling and this member shouted “Keep going Rachel” and I actually thought, how does he know my name as I didn’t think I’d met him before!! Then my next thought was I don’t know his name, ARGH!! I know i’m no shrinking violet, but also didn’t think that many people knew me seeing as I felt like I was still a relatively new member & I tend to go to the WODs early in the morning where I see the same people most weeks, I now know his name is Richard Breed (I asked him at the end of the WOD) so thank you Richard for your encouragement.

So November started really well, I had got myself into a good routine and getting to the box 4 or 5 times a week consistently which meant that I was started to see some good results, but then I had to rest for a week, I’ll explain the reason why later…

So the scores on the doors are: Managed 10 CrossFit workouts and 1 run (6.65km)

  • Weight: 13 Stone, 5lb – 2lb gain (no change)
  • BMI: 31.1 – (no change)
  • Chest: 41 inches – 1.5 inch gain (1 inch gain in total)
  • Waist: 35.5 inches – 1.5 inch gain (0.5 inch loss in total)
  • Hips: 48 inches – No change
  • Thigh (R): 26.5 inches – .5 inch loss (1 inch loss in total)
  • Thigh (L): 26.5 inches – no change (1 inch loss in total)
  • Bicep (R): 14.5 inches – 0.5 inch loss (1 inch gain in total)
  • Bicep (L): 14.5 inches – 0.5 inch loss (0.5 inch gain in total)

As well as the measurements above I’m also now going to record my progress with certain exercises we do during WODs, as ultimately, it doesn’t matter about the above as my goal is about getting fit and now that I know most of the exercises I can start to see if I’m making gains in these too. An example of this are deadlifts, when I first started back in July I know my 1 rep max was about 70kg, this month I manged to do 90kg, so over the coming months I’ll keep you posted on some of my personal bests & 1 rep max to see the progress I’m making. This was a suggestion from another member Craig, so thanks Craig for the idea :0).

So this month theme is competitions, When I first started at the box I didn’t know about competitions & don’t really know much now as I’ve not been exposed to them but what I do know is that if you wanted to you could take part in a CrossFit competition most weeks if you wanted to. From what I’ve seen these range from individual, pairs or team competition. Some you go into a ballet to get drawn or you have to take part in qualifiers before hand to gain your place. These are done at you box, videoed and submitted online. The Reebok CrossFit Games is massive in the states, getting national TV coverage!!

My first experience of competition was to take part in the in-house qualifiers leading up to the in-house competition!! I was a little nervous about putting myself forward seeing as I still felt fairly new to CrossFit and didn’t want to let the team I was picked with down as we were randomly selected but I needn’t have worried as the team I was picked with were extremely supportive I was with Suzanne, Andrew & Liam and they made me feel great about what I could achieve & really part of the team. Each week a new qualifier was published and we had to week to complete it below are a couple of examples:

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In the end we finished 4th out of 10 teams!!

In the final week before the in-house competition I unfortunately injured my knee while taking part in the qualifiers :0( , don’t know what I’d to cause the injury but knew it meant that I was unlikely to take part in the main in-house competition and I was gutted!! But knew I had to be sensible to allow my knee to repair itself so I don’t do more damage.

I decided I’d still go to the competition to cheer everyone on, and I have to say it was an awesome day, the atmosphere at the box was electric with everyone really pushing themselves to the max and the team spirit/camaraderie was clearly evident, I did however feel a little out of it, no other reason that I so wanted to be the one doing the WODS not watching from the sidelines but know that hopefully next time I’ll be fit and well and can take part another time.

IMG_2002      IMG_2050

IMG_2037    IMG_2007

IMG_1994      IMG_2065

The competition was fab and now I can see why competitions are so popular, the sense of achievement was palpable, it also renewed my determination to keep going to CrossFit to achieve my fitness goals, so am looking forward to coming months to continue my progress, just have to hope that my knee gets better and doesn’t cause me any more issues, as I write this I’ve had another week off as it still doesn’t feel write but am hoping to get into the box very soon, the main reasons for this is A: I’m missing it and B: I’m right mardy when I don’t exercise as I feel rubbish!!

Next time i’m going to focus on the equipment (or as some might see lack of…) we use doing a WOD.

I’d love to hear your experiences of competitions.

You can’t be on your own at Christmas…

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This is the usual response when I tell people that I’ll be spending Christmas day on my own and then it’s often followed with an offer for me to spend it with that person’s family, which I politely decline, I am always grateful for their generosity in opening up their home to me at this special time.

Now don’t get me wrong I actually love Christmas & everything that goes with it, however for me I feel that the reasons behind Christmas have been totally lost in this mad world we live in.

Having grown up the family run food business, Christmas proper didn’t really start until late on Christmas eve as my parents were busy up until this point with the business, we would put up the decorations as a family early evening on Christmas eve before one of my parents & older sisters would head out to midnight mass so for me seeing Christmas starting sometime in November if not before really does make me feel sad. Having Christmas for just a couple of weeks is what made is so special.

We did enjoy the run up to Christmas with advent calendars/candles but these were traditional ones with no chocolate in sight!! And I really enjoyed making the orange offering for the Christingle (http://en.wikipedia.org/wiki/Christingle) service and carol singing & concerts.

Cristingle

The focus was always about helping those who are less fortunate than ourselves not on how much we can spend on presents & how much food & drink we could consume in just one day!!

I have to admit I do love all the Christmas adverts that are now a sort of tradition to mark the start of Christmas, however by the time Christmas day actually arrive the idealist “perfect family Christmas” does start to wear a bit thin!!

So why you might ask do I often spend Christmas on my own, well there are many reasons:

All my family live miles away from me here in Lincolnshire and yes I could go & stay with them however I do like my own company and to do my own thing, so find it hard when I have to fit in around others!! I know this sounds very selfish but luckily I do have the choice, some people don’t have this choice & i’m acutely aware of this.

I love my family dearly but we are all very different people with totally different outlooks on life so spending time with them is great but can be a little strained at times when our views clash, this I find stressful & want my Christmas to be as chilled & calm as possible.

As I run my own business I don’t get many days off (again my own choosing) so I use Christmas as an opportunity to have some proper days off where I don’t feel obliged to check emails or tick things off my to-do list.

So my day is usually pretty quiet, I cook myself some really nice food & enjoy a relaxing day watching TV or reading a book. I may be on my own but I know that I’m very much loved by my friends & family. You don’t need to be with people to know that you are loved!!

In the spirit of Christmas past I’ve decided to do something a bit different this year, instead of sending out cards I’m going to give £3 to a different charity everyday up until Christmas eve, these charities will be ones who help people who are less fortunate than myself a bit like an advert calendar but giving something away instead of receiving.

What are your family’s traditions? Would love to hear what you do to make this time of year special & memorable.

CrossFit Diaries, Part Three – The Lingo

That’s October done and dusted & it’s been a bit of a tough month!!

Didn’t start off well as I had a cold for the first few days which knocked me off my stride a bit which left me wondering if CrossFit was for me, there has been a few teary drives back home after the WOD/Inter-club qualifiers :0(!! (I’ve thought a couple of times about quitting, but most people who know me know I’m not a quitter & very hard on myself & my achievements)

This is mainly because I’m getting frustrated with not being able to do the things that others can do and yes I know I’m only at the start of this CrossFit journey but it’s still hard to take when you’re always the last to finish, lifting the lightest weight & struggling to do the most basic of exercises which others just do so easily and even harder to carry on when people start packing away their equipment when you are still struggling to do reps/exercises, every time this happens my heart sinks (it’s only happened a couple of times), I know it’s not personal but it smashes the idea I had that CrossFit is a community where everyone is rooting for each other!! I know this might sound harsh (Sorry Adam & George) but it’s true, in every other areas of the box I have found everyone really friendly & very supportive but this little thing really gets my goat as it makes you feel so inferior/rubbish and a knock of confidence!!

It never gets easy, you just get better

Thankfully October did turn around and i managed to get into a great routine of getting to the box & I started to notice that I was making some small gains/improvements!!

I now can do box jumps at 20 inch (when I started I could only do step ups), I can also do a few burpees in a row, one was a struggle in July!! I’m also noticing that slowly but surely I’m getting stronger & can lift heavier weight and my technique is improving.

So before I talk about the Lingo of CrossFit, here are my stats, in October I managed 17 Crossfit workouts & 2 runs (17km).

  • Weight: 13 Stone, 3lb – 1lb loss (2lb loss in total)
  • BMI: 30.7 – 0.2 reduction (0.4 reduction in total)
  • Chest: 39.5 inches – 0.5 inch gain (0.5 inch loss in total)
  • Waist: 34 inches – No change (2 inch loss in total)
  • Hips: 47.5 inches – No change (0.5 inch loss in total)
  • Thigh (R): 27 inches – No change (0.5 inch loss in total)
  • Thigh (L): 26.5 inches – 0.5 inch loss (1 inch loss in total)
  • Bicep (R): 14.5 inches – 0.5 inch gain (1.5 inch gain in total)
  • Bicep (L): 13.5 inches – 1.5 inch gain (1.5 inch gain in total)

So not much change here, I’m a little gutted that the hard work I thought i’d put in over the month would be reflected in the stats but I know that my diet/food intake has been all over the place this month (judging a sausage competition didn’t help, several trips to London & a few pieces of cake!!) and the saying “You can’t exercise away a bad diet” rings true, not that my diet is bad by any means but I know it can be a lot better, so the goal for November is to focus on diet & food to see if I can start to make some better gains than I have this month!!

So now for the all important Lingo of CrossFit

  • The Box – Where we go to do CrossFit
  • WOD – Workout Of the Day
  • AMRAP – As Many Reps/Rounds As Possible – Either as quickly as possible or within a given time-frame
  • EMOM – Every Minute on the Minute – An example – 6 box jumps, 6 deadlifts
  • GTOH – Ground To Over Head
  • STOH – Should To Over Head
  • TTB – Toes To Bar
  • CTB – Chest To Bar
  • HSPU’s – HandStand Push Ups – I’d not done a handstand in over 25 years let alone be able to do a push up, when I tried I face-planted the mat!!
  • DU’s – Double Unders – Skipping where the rope has to go under your feet twice before you land (My nemesis!!! Need to practice more especially as in the workouts if you can’t do DU’s you have to do 3 times as many normal skips)
  • KB Swings – Kettle Bell Swings
  • Deload Week – This is one week a month where the WODs focus less on strength to give our muscles a chance to recover & adapt.
  • Fran, Grace (The Girls, see picture below) – These are standardise workouts which you can work on, great way of measuring progress & a little healthy competition between athletes!!

The Girls

So overall, October has been a mixed bag, but I’m still smiling (just) and more determined than ever to  get the hang of CrossFit!! In Novembers diary exert I’ll fill you in on the in-house competition i’m taking part in & CrossFit competitions in general and as always my progress!!

Until next time, keep active!!

Rachel x

Jawbone UP24 Test Drive

So back in July I wrote a post about my Jawbone UP band and how it had helped me to focus on my activity & sleep patterns, I was lucky enough to be asked if I would like to road test the UP24 band to see if I liked this too.

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The main difference between the UP and UP24 is that UP24 uses bluetooth to connect to the app (it’s also £24 more expensive) but having used both bands I do think this extra little bit of money is actually worth it now that i’ve experienced it. The main reason for this is that it reminds you through the day to sync your band and also gives you updates of how active or not you’ve been that day.

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Around the same time as getting the UP24, Jawbone did a major update which included a redesign, I quite liked the old design but the new design is more crisp, clean and clearer to use, within this update they also improve the food logging side of things.

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In the past I’ve used My Fitness Pal to log my food intake but decided to use this function instead as part of the test drive!! And there are bits of it I really like and bits that I found extremely frustrating.

The positives first:

  • How they rate each meal so you can see how good it is on a score of 1-10 (1 being not very health and 10 being super healthy),
  • The breakdown of the food you’ve consumed so far in terms of macro nutrients like carbs, protein & fat. The other
  • The rough amount of calories you’ve burnt against your intake so you can adjust it
  • Like the word cloud as this shows you if you are eating lots of the same foods (need to cut down my butter intake from the looks of it)
  • Barcode scanner – saves time when finding foods
  • If you eat out, many of the chain restaurant meals are in the database, again it’s still being added to but very good idea.

The negatives:

  • The database is still quite small and many foods are missing or the British term is not used, an example of this is double cream and I know I probably shouldn’t be eating it but it tastes so good with fresh raspberries!!! (I can’t for the life of me find it as I haven’t a clue what it’s called in the states if they even have it!!)
  • Barcode scanner – many UK foods aren’t on here so you end up having to manually add the nutritional information yourself which is time consuming & not that accurate.
  • The inability to store recipes, I love the barcode scanner idea but I cook most of my food from scratch so not very useful to me and it’s extremely tedious to input a recipe as you have to add every individual ingredient (this is a fault with most of the food logging apps, my fitness pal included, although you can create your own recipes on MFP and store them) and I don’t know about you but I tend to cook similar food regularly so having to put it in everytime is just boring!!

Overall, I think the food logging bit is a great idea as it gets people to understand the collation between food and activity but until the database is more comprehensive I’ll be going back to use MFP for this side of things

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I love the reminder you can set yourself and it also prompts you to challenge yourself to into routines & healthy practices, I even got a message on my birthday (I think I need to get out more as I actually did a little gig when I saw it!!), all the step counted too!!

As you can probably tell I’m a massive fan of these clever little bands and so glad I invested in it as it’s really given me the tool I need to make changes to my life for the better.

I’d definitely recommend anyone thinking of getting some wearable tech to go for it!!

 

 

CrossFit Diaries, Part Two – Tech I Use

So the first month of CrossFit went ok, I managed 10 workouts and 2 runs (13.3km) in terms of measurements not too bad either:

  • Weight: 13 Stone, 4lb – 1lb loss
  • BMI: 30.9 – 0.2 reduction
  • Chest: 39 inches – 1 inch loss
  • Waist: 34 inches – 2 inch loss
  • Hips: 47.5 inches – .5 inch loss
  • Thigh (R): 27 inches – .5 inch loss
  • Thigh (L): 27 inches – .5 inch loss
  • Bicep (R): 14 inches – 1 inch gain!!
  • Bicep (L): 13.5 inches – .5 inch loss

Overall inch loss: 4 inches across my body – i’m happy with that!

So this months I’m going to focus on the tech that helps me stay on track

Tech

Polar Heart Rate Monitor:

I use this every time I exercise so I can monitor how I’m doing, how good my recovery is and overall cardio fitness!! I am able to set a goal for this which is either weight loss or cardio fitness, mine is set to cardio fitness and currently my weekly targets are:

  • Time target: 2 hours 25 minutes
  • Calories burnt target: 1200kcal
  • Intensity targets (different heart rate zones) Zone 1: 40 minutes, Zone 2: 1 hour, 35 minutes and Zone 3:10 mins

It monitors how i’m doing will adapt the programme if I’m not hitting the above targets after a month, every quarter it prompts you to do a fitness test and then gives you feedback as to the changes positive or negative.

Jaw Bone Up:

I wear my UP24 all the time and this monitors my movement and sleep, see my full blog post about this here: https://lincolnshiregirl.wordpress.com/2014/07/16/jawbone-up-a-year-on/ 

This helps me to stay on top of how active I am and also helps me to keep a good routine when it comes bedtimes & getting up times.

IPhone Apps:

MyFitnessPal-Logo

My Fitness Pal – I use this to log the food I eat so I can keep an eye on my calorie intake & the balance of Macro nutrients (Carbohydrate, Protein & Fat) as well as vitamins and minerals, this is linked to my UP24 Band and Map My Fitness so adjust my calorie allowance based on how active I’ve been on any given day.

Map My Fitness:

MMF Logo

I use this to monitor my runs, so I know the distance I’m running and my pace!! I’m not really bother whether my pace is a good pace (elite athlete pace etc), all I’m interested in is that I’m improving.

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Recently I’ve also downloaded my WOD and Big Lift 2 apps to help me monitor how I’m doing at CrossFit.

My WOD Logo Big Lifts 2 Logo

These apps allow me to record my Personal Bests (PB), my 1 rep max weights and also times for some of the benchmark workouts – more about these next month when I’ll be taking you through the lingo of CrossFit – that gives me a chance to learn it some more as sometimes it all still sounds like a foreign language.

What tech do you use to keep yourself on track?

Until next time – tally ho!!

The Crossfit Diaries – Part One

As many of you know I’m a bit of a gym bunny, I always have been & think I’ll always will be, my interest in fitness & exercise peaked when I qualified as a personal trainer (PT) now 12 years ago (that really does make me feel old!!) and again I had renewed interest in it when I was studying Nutritional Therapy & the link between the food (energy) you put in the body & the energy you get out.

Anyway, about six months ago I decided to review my fitness goals and activity as I didn’t feel that it was really effective. My main goal is to be as fit as I possibly can be (Now don’t shoot me as this isn’t a SMART goal, but I think i’ll know when I reach it) and at the time I was going to David Lloyd 4/5 times a week, dividing my time between cardiovascular workouts, weight training and swimming sessions and had been doing this religiously for around 7 years yet I didn’t feel like I was really pushing my body anymore, I’d got stuck in a rut and yes as a PT I knew what I was supposed to do but actually doing that, with so much other stuff going on in my life, I never quite found the time to write an effective programme that would help me achieve my fitness goals. And yes I enjoyed going to the gym but I have to say what I know now, the gym was soul-less!! Everyone just plugged into the machines oblivious of everyone else… Another point to add is I’ve never been much of an class girl, preferring to do my own thing!!

So when a friend in January this year mentioned to me that a new CrossFit gym was opening in Lincoln I was intrigued to learn more, up until this point I’d never heard of CrossFit & I bet some of you haven’t either.

So with a bit of courage I went along to Cross Fit Witham when they had an open day to see what it was all about & was hooked straightaway!!

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CrossFit is a way to exercise that helps you become fit for life (meaning making your every day life easier). There are 10 areas that a CrossFit workout will help you with:

  1. Cardiovascular and Respiratory endurance,
  2. Stamina
  3. Strength
  4. Flexibility
  5. Power
  6. Speed
  7. Coordination
  8. Agility
  9. Balance
  10. Accuracy

So, how do they achieve all these things? Well every day there is a Workout Of the Day (WOD) which everyone who attends that day will do the same WOD and your scores are recorded, it’s not really a competition between everyone but against yourself & beating your previous scores!! And the great thing about WOD is that your body never gets used to it as everyday you are challenged to do something different. All the exercises are scale-able so if you are new to exercise you can still take part and then build up.

Now i’ve only been a few times at writing this post but I’ve realised its more than just a workout!! It’s a way of life, it’s a community where everyone is rooting for each other to achieve success at whatever level they are working at and that’s something I’ve missed since giving up hockey a couple of years ago!!

At the end of August this year some of the guys and gals from the box (What the gym is called) participated in Tribal Clash (http://thetribalclash.com/) a crossfit competition and my goal is to be able to enter it in 2015 as well as feel like i’ve achieved the goal I mentioned above and I’d like to take you along on my journey in an online diary of my progress, each month I’ll tell you how i’m getting on but it will be more than that, I want to share with you the different aspects that make crossfit one of the fastest growing exercise regimes there is around, this will include:

  • Food and nutrition (obviously I couldn’t not mention food being slightly obsessed about it)
  • The lingo
  • The regime
  • The equipment
  • The competitons
  • The community

and much more…

A way I will be measuring my progress is with stats, my body measurements but also the personal bests I’m getting during my workouts, as my personal best are a little thin on the ground right now (only done 5 WOD so far). I’ll give you my starting measurements as of today 10th September 2014

  • AGE: 37
  • Weight: 13 stone, 5lb
  • Height: 5 foot, 5 inches
  • BMI: 31.1 (I know this isn’t very accurate as doesn’t take into account muscle mass but it’s another stat I can use to see my progress)
  • Chest: 40 inches
  • Waist: 36 inches
  • Hips: 48 inches
  • Thigh: (R) 27.5 inches, (L) 27.5 inches
  • Bicep: (R) 13 inches, (L) 14 inches

So the hard work starts now… eekk!! Check back in a month to see how I’m getting.