Burn the Fat 'Hall of Famer' Rips It Up Again: Patty's Winning Training And Nutrition Plan
How do you keep improving your health, your fitness and your physique, year after year after year... especially when you are already in good shape?
Simple! You keep setting new goals and accepting new challenges - just like Patty did - and you rise up from "good" to "great!"
Not only did she land in the winner's circle twice - as a top 10 finalist and most ripped woman award winner in the Burn the fat challenge, she has also completed 5 challenges and keeps getting better.
Shortly after she was inducted into the Burn the Fat Hall of fame for the 5th time, and both of her awards were announced, we asked Patty if she would share her success strategies in three key areas: 1. Mindset and motivation, 2. Nutrition/ Food, 3. Training, and 4. Any other random other tips or advice she thought would help other "burners and builders."
Read on to learn the transformation success secrets of this Burn the Fat Challenge "hall of famer!"
WOW, what an amazing journey! Burn the Fat Inner Circle Summer Challenge 2012 was my fifth challenge. Although I've made progress over the years, it wasn't until recently that I had a couple of revelations that helped me reach new levels of fitness.
The first revelation is regarding my mindset and motivation. Months ago, after an event I attended, guests gathered around the dessert table decorated with slices of cheesecake. It was automatic for me to reward myself with a plate while I chatted with another girl who was debating over having a third slice. She cut herself another sliver. She was preoccupied with the dessert, clearly guilt ridden, and overweight. Across the room, I noticed a group of girls visiting with each other who weren't having dessert. They were empty handed, calm, cool, and thin. They didn't seem to care that the dessert was there and, I'm guessing, didn't care for any.
This was a huge revelation for me. I wanted to be like the girls who didn't have a care in the world that there was cheesecake on the other side of the room. I wanted the kind of relationship these girls had with food, not the stressed-out, guilt-ridden relationship. I knew I needed to change my mind-set.
I had always titled myself "chubby" from a very young age but for a short time in my early 20s, I was thin. While rummaging through some very old photos, I ran across a picture of myself at 22 posing in my bikini. I forgot how good I looked. Seeing that photo was a life changing event that changed my mindset because it gave me evidence that I really am small under the fat. It really WAS possible for me to be petite. This was a turning point for me. This is when I stopped sabotaging myself. It was now time for a change.
One of the best motivations for me to change was to get an inspiration photo. I googled images of fitness models and found beautiful Monica Brandt in a white bikini looking strong but feminine. I photo-shopped my head onto her body and wow, I looked great! I posted her/our photo on my Inner Circle thread, in my bathroom, in my work binder, and next to my computer. I have an "Inspiration Station" on the wall in my bathroom. Magnets hold up motivational photos, mottos, inspirational quotes, and special messages to myself. The placement is perfect because it's when I'm "sitting there" I can read and review it many times a day!
I've learned that if I focus every day on my actions, what I CAN control, it takes a lot of the stress out of how many pounds I'm losing, what I can't control. With this new mindset, this process has become enjoyable rather than miserable--empowering instead of depriving.
I carefully planned out my goals for this Summer's Challenge. Chapter 1 in Burn the Fat Feed the Muscle ebook is the most comprehensive and easy to follow guide for setting up goals. I have done this for every Challenge but this time, it was for real! Every day, I focused on what I needed to do that day- not what I did or didn't do yesterday or what I needed to do this week or by the end of the Challenge. During each workout, I focused on each set- not whether or not I could make it through the workout.
Motivation is key when it comes to working hard every day. Everyone needs a reason to go beyond comfort and beyond what is typical. My motivation is that I don't want to be average. I want to look and feel like someone who others view as capable, competent, and strong and, OK I'll say it, "hot" in her 50s!
My second revelation: Strength training
The past several years my goal has been to look younger, more athletic, and muscular. Previously, I was a runner. IF there was energy left over, I would aimlessly wander around at the gym pushing and pulling the handles of weight machines. I wasn't getting the results I wanted. I didn't have any muscle definition, I was over-fat, and I didn't look like an athlete.
After seeing workouts online of other girls who I admire I saw that they're lifting weights - heavy weights! If I wanted to look like my inspiration photo I needed to change my workout routine. I decided to learn how to properly use free weights. I looked into the Inner Circle's Departments and Discussion Forums for inspiration and ideas. I watched videos online and read books to learn the movements. I posted a couple of my videotaped workouts on my Challenge thread asking for input and advice from more experienced lifters in the Inner Circle. The response from others was very much appreciated, informative, and very helpful.
My workouts throughout this challenge consisted in using only free weights and my own body weight, with the exception of an assisted pull up machine and a seated row machine. I learned how to do dead lifts, squats, lunges, proper pushups, and many other barbell and dumbbell strengthening exercises. I wore minimus shoes to get better posterior activation which I so desperately needed for my hip area. By using free weights, my core is engaged during my entire routine.
Being a beginner to free weights and strength training, I encountered a few episodes of injury which can happen with novice lifters. I've learned to listen to pay more attention to proper form and listen to my body. As months went by, I noticed my body changing and I started hearing positive comments from others. Even though the scale wasn't moving much, my jean size went down and my shape was changing.
Before my training, I sit down at the gym and write out exactly what I am going to do for that day in my workout log. I make lines to divide the sets and enter in the reps and weight. Some days I lift heavy with fewer reps and other days I lift light with up to 20 reps. Most days I do a full body circuit routine, moving quickly from one exercise to the next to keep my heart rate up and burn more calories. Circuits include not only weight training but also jump rope, mountain climbers, burpees, long jumps, jump squats, and other plyometric type exercises.
I do AM cardio because I like to get my metabolism going, it wakes me up, and it gives me the satisfaction that I've already accomplished something early on. I did my strength training later in the day. I have a couple of rules I've set up for myself regarding fasted cardio. IF I have had very few carbs the evening before, I limit myself to 15 minutes of steady state cardio with heart rate not going over 130. I don't want to burn muscle. IF I had sufficient carbs the night before, for example after a high carb day, I do 15-20 minutes HIIT and don't limit my heart rate.
Running hills: a favorite cardio workout.. the reward: a leaner, fitter body AND a beautiful seaside vista at the top!
Cardio workouts included elliptical and stair master, but later in the challenge I chose sprints over other types for fat loss.
At first, these intense sprints would make me feel like throwing up, but it was well worth it. I got results! Each time it became easier. There were different kinds of sprints I did while I was in the challenge.
- I ran a track, 400m, as fast as I could then walk slow to recover. I worked up to 6 sprints.
- On the beach trail, I ran as fast as I could for as long as I could, usually 30 seconds, then slow to a walk until I recovered. I had no set time or distance intervals, just until the 15- 20 or so minutes were up.
- 2 min runs, which was slower, and rest 2 min.
- Hill sprints are my favorite. I think it's easier to run uphill than on a flat surface. Just outside our neighborhood there are trails that have an amazing view of the ocean. It's a great get-away. The rule is, when you get to a hill, run up it!
The last few weeks of the challenge I added 50 burpees first thing in the morning and 50 burpees before bed. My goal was to do them in under 2 minutes. After many days of dread and moaning, I worked my way up to doing 50 in under 2 minutes- goal accomplished! It's amazing how my body got so much stronger and more efficient by steadily pushing it.
Yo-yo dieting and weight gain/loss in the past was not only hard on my metabolism but even harder on my emotions. Now that I have a new mindset and a new training method, my nutrition has easily followed.
During the challenge I used an online calorie counter to track my nutrition. This helped tremendously for me, not only for accountability, but also because I could change my macronutrient percentages and calories to discover what works best for me. The Inner Circle now has its own calorie tracker that I'm excited to start. I meticulously measured and weighed all my food which is important for me because I'm small and extra calories can quickly add up to make a really big difference.
At the beginning of the challenge, I stayed on a 30% deficit based on a Very Active Activity Level. My macros were 1400 calories, of 40% protein, 30% carbs, 30% fat. The last two weeks of the challenge I cut my calories to 1200 and kept net carbs under 30 grams in the attempt to get as lean as possible. I had a high carb evening meal every week; pizza was my favorite.
Currently, and during the Challenge, my proteins are mainly wild salmon, free range organic chicken breast, grass fed hamburger, steak, low fat cottage cheese, and Fage yogurt. Added fats are mainly Omega oil and coconut oil. I have lots of vegetables mostly from spinach and my home made ratatouille. I have one serving of fruit a day.
I discovered that I am pretty sensitive to sugars so I decided to have protein and fibrous carbs earlier in the day and place my starchy carbs only after my afternoon strength training when my body needs it. I feel a lot more energy during the day doing it this way. I eat only minimally processed foods unless it's a cheat meal. Keeping meals simple and not using many recipes help me to track calories easier and it's really not a deal breaker for me to eat the same basics every day.
I drink one gallon (4 liters) of water every day. I take a high quality multi vitamin, Omega oil, Glucosamine with MSM and Chondroitin, Vitamin D, L-Glutamine, and Whey. I believe these supplements help me stay as healthy as possible and recover quickly. I took Creatine at the beginning of the challenge but was undecided about it making a difference so I stopped taking it.
As I mentioned earlier, I have been involved in 5 Challenges so far. I can't imagine where I would be now if I hadn't had these amazing experiences and I'm already looking forward to the next challenge. I have exercised persistence, determination, conviction, and a healthy perspective. I learned how to reach out to others when I doubted. I learned how to trust the process by swallowing my pride when I failed and try again.
The Inner Circle has been a Life Vest during my journey. It cradled me and held me afloat when otherwise I would have drown in depression and disappointment when I failed: failed in my nutrition, failed going to my training, and even now I know that there will be times when I fail at following my plan. Failing isn't the problem...not getting back on track is. I'll always appreciate the Inner Circle for helping me get back on track giving me support
It's always hard to post a "Before Photo" when starting, but every time I finish a challenge, I'm very proud of that old photo because it documents how far I've come. I want to encourage anyone who hasn't joined a challenge to take a leap and trust that one day you will be very proud of that old photo and those old scale and body fat numbers. Every person who enters a challenge is a winner. It is a huge step toward success and you will have a lot of fun with new friends doing it. I have made many wonderful friends who are just as much a part of my life as those I see in person every day.
While writing these paragraphs, I laughed (at the verge of throwing up after sprints and the 50 burpees) and I also had some serious reflection of what just happened these last few months. I am so happy that I was able to grow mentally, gain confidence, and learn how to trust the process.
Thank you, Thank you! Tom, Staff, and the entire Inner Circle!
- Patty Peshek ("seaside" on the inner circle forums)
To discuss this success story article in the Inner Circle forums CLICK HERE
To visit Patty's challenge journal ("Patty and the Cookie Monster ch 3"), CLICK HERE (members only)
YOU Could Be The Next Success Story!
The Burn the Fat Challenge is a twice-a-year event sponsored by Burn the Fat, Feed the Muscle (BFFM) and hosted at the Burn the Fat Inner Circle.
The 'original' 49-day challenge runs across the holidays and starts Every November before Thanksgiving and finishes in January as we bring in the new year.
The summer challenge is known as the "BIG BURN" because it starts in May and runs across the entire summer - 98 days of "burning!"
There's nothing like a BIG GOAL and a CHALLENGE for ramping up your motivation (the chance to win a trip to a tropical island to show off your new body doesn't hurt either).... and when it's done inside a community like our Inner Circle, the support skyrockets your chances of success compared to trying to go at it alone.
Join us for the next challenge and join us in the Inner Circle to stay motivated and connected to positive people all year round. Your membership at the Inner Circle gets you free enrollment in all our challenge events and remember, it's never too early or too late to get started.
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