before/after

I was trying to get some good pictures of my quads. This morning, the light in the kitchen was so bright I thought I would be able to get some decent pictures but I ended up with too much camera shake. I didn't want to use the flash since it would reflect in a big way off the mirror so I used the manual setting. And, if you are a photography nut like me, you know that you must hold perfectly still or else deal with blur.

Anyhoo, please excuse the dirty mirror. These are quads as of right now.



This angle sort of looks funny. I look like I have one leg that's significantly smaller (and maybe I do).



This is a horrible picture but I had to post it because of the definition of the quad muscle and hamstring swoop.



Below is a "before" picture. This was taken probably a year and a half ago. There isn't an "OH MY GOSH WOW!" difference, but there is definitely some change for the better.



And like I've said before, this blog is a way to make myself accountable. It's to document my progress so I have a way to look back at how far I've come. I still have a lot of work ahead of me.

p.s.

Mainly for my own reference (because I use this blog as a diet/fitness diary) I need to say that today is the 2nd day of low carb eating. One more day to get through and then Wednesday I can bump it up. This time of night is especially hard. It's almost 9am, everyone else in the house is having their bed-time snacks and I'm reeeeeeally craving some salty chips. I could totally just sit on the couch and pig out on some nachos right now. (go to a happy place, Charlotte)

I can do this!

Yesterday was the start of week 4 of the metabolic circuit routine. I can't believe how fast time has just flown by this past month! I did have an interruption in the grove due to Christmas but that's life, you have to expect those things to happen from time to time. It barely put a bleep in my consistency though. Everything is pretty much back on schedule. Everything got shifted back a day and starting Sunday, it will be pretty much all back to normal schedule. Next week I also start adding another day of MCT so I will be doing that 3 times per week instead of just two. And then still doing the 3 days of regular weight training.

Not a whole lot else to report there. Things are going good.

I decided after Christmas I really needed to buckle down and sacrifice a little more when it comes to diet. I certainly did a number on my body this past two weeks as far as sugar is concerned. I've eaten enough Christmas goodies to feed an army. That is over. It's behind me now. Starting the day after Christmas I declared myself "officially" on a healthy-as-possible diet plan. There is not that much time left until summer and if I don't start paying more attention to what I'm eating, all my hard work will have been for nothing. Because like I've said before, no amount of exercise will un-do a poor diet.

At this point, there are only a couple of things I need to do to get the results I'm hoping for by June 1st (which, incidentally was my goal date last year...sigh). And those things are 1)eating properly and I'm also going to have to start carb cycling (YUK....it's so hard) 2)bumping up the cardio (also yuk)
Because, when I combine weight training, with cardio and carb cycling.....BAM - that's when the magic happens.

It's going to be a hard few months. Lots of sacrifice, lots of reminding myself what I want and why it's important to me and then (hopefully) lots of reaping the rewards! I can do this!

back at it

Despite the past 3 days of NO exercise, I got back at it with metabolic circuit training today. I was worried that I would FEEL those 3 days off but I did great! It was an instant mood lifter, I thrive on it. Now, I just need to get past tomorrow and then on Sunday, it's salad, salad and more salad!! I'm going to have to work hard to get rid of all the extra calories from cookies and heavy Christmas food.

Hope you are enjoying the holidays!

Lunch? I had cookies.

Check this out, I was so busy today, I forgot to eat lunch. Yes, I FORGOT. That, like, never happens. I just like to eat too much. I have not worked out the last two days. I was just going to switch around my rest days but when I slack two days in a row, I have to just call it a skip.

I'm not going to fuss over the last two days. Tomorrow, I'm going to get up, get my metabolic workout (that I was supposed to do today) done so that I don't lose any ground. The holiday is throwing some detours into my workout schedule but no worries. Should be back to normal by Sunday or Monday.

As long as my pants are still fitting me good, I'll be ok ;)

Merry Christmas!

oh cookies

All I can say is I'm ready for Christmas to be over. I love Christmas, I do. The decorations, the gift hunting, the music, the food. Oh yes, the food. This is why I'm ready for Christmas to be over. I love to bake, and to eat. Cookies, and pies, and bars, and candy, and fudge....it never ends! I've got piles of these marvelous sugary treats hanging out in every corner of my kitchen.

Oh my.....

I've shoved more sugar and butter into my cake hole than I'd like to admit. But, I keep telling myself, it's Christmas, that's what we are supposed to do, right? We are supposed to eat, drink and be merry. If only I could do that sans guilt. I really miss the days of childhood bliss. The days when I could eat 20 cookies and not give a single care as to how many calories it was or if I would still fit into my pants tomorrow.

I told myself at the start of this week that I would be good until Saturday since last week I ate a little too many nutmeg meltaways than I should have. So what do I do? Make fudge. I know how irresistible fudge is, I am doomed. It's in the fridge, calling out to me right this very moment. Not only that, but my husband made his famous gingerbread cookies last night. They are so heavenly. It's pure torture having this stuff around.

And it's such a double edged sword because I try so hard not to eat the stuff but then I feel bad because I'm missing out on one of the joys of the holidays. So I eat a couple cookies. And a couple turns to a couple more....maybe a couple more. Until finally, I have eaten more sweets than I normally would in a month and then I feel bad. Again. This time for having given in to my urges and not being able to stop at one or two.

Sometimes I feel like this obsession I have for diet and exercise is more like a prison. I'm constantly aware. Constantly guilty if I'm not perfect with it all the time. I wish that I could let it go and be free. But I know I would not be happy then either. And to think of the years of hard work I would basically just throw away and for what? To pig out on chocolate cake more often? No way! I will just get back up and keep trying to do what I know in my heart is right....for me ;)

Keep that motivation going, no matter what!

Been sore this week. Hamstrings, butt, and triceps mainly. I've been experiencing a lot of tension around my back, shoulders and into my neck. I have assumed thus far that it is due to stress (I've been so stressed out and crabby lately...don't get me started) but I'm wondering if it has anything to do with my weight routine.

I'm using a barbell with a total of 30lbs for my metabolic circuit. I keep the weight the same for every exercise since it's to be done quickly with no rest, so switching weights is not an option. It would be a pain anyway.

I do seem to struggle on the last two rounds with the military presses and I'm starting to wonder if that has anything to do with my shoulder, neck and back aches lately. 30lbs is not a lot, and I am able to finish all 8 reps, all 5 rounds. Who knows.

Exercise is supposed to give you energy and put you in a good mood and do all kinds of wonderful things but lately I seem to be nothing but tired, sore and crabby. I wish I knew what was causing my funk. I also wish it was as easy as just deciding to be in a happy jolly mood and BAM, happiness. Unfortunately, I haven't figured out how to make that work for me yet.

The one thing that drives me to continue to lift weights and keep up with my circuit training is RESULTS. Plain and simple. I am seeing them. For the first time in years it seems, I am seeing little changes in my body and it makes me feel like I can actually see a light at the end of this tunnel! Finally! That is the perfect motivation. Because no matter how frustrated I get, no matter how many times I cheat on my diet and feel horrible about myself, no matter how many times I measure my legs and come up with the same number, I can strip down to my underwear, look in the mirror and SEE changes happening to my body. And I'm fired up all over again!

What usually happens is I am consistently training hard and eating well, expecting to see some changes for the better when I take my measurements at the start of the next week. Then nothing. So the next week I work even harder, eat even better. Still nothing. It's the most horrible, awful, helpless, confusing, depressing feeling in the world. I KNOW I have room to improve. I KNOW there is a way to do it. I KNOW I am doing all the right things, but obviously something is missing. It's just so frustrating. I've tried eating less, eating more, eating better, cheating more, switching exercises, switching days, alternating load.....EVERYTHING. And my friggin measurements just...won't....budge. WTF??? See? This is why I get crabby. Well, that and my kids are pretty talented when it comes to pushing my buttons too ;)

That's when it's extremely crucial for me to stand in front of the mirror and tell myself that I have come a looooong way! I am more defined than ever. I am lean and healthy. And I look good. I have to do this or I fear that I would fall into a sobbing, chocolate-y mess on the couch and never get up.

Quote for you

The only way to keep your health is to eat what you don't want, drink what you don't like, and do what you'd rather not. - Mark Twain

Rest Day

Saturday was a metabolic circuit training day. Sunday was a weights day. Today, I rest! Ahhhh.....

So what will I do with myself? I plan on Christmas baking. I love it and hate it at the same time. I love it because, well, I love to bake. I hate it because I also like to eat the stuff I bake. And right now, it isn't going to help my progress to eat a bunch of cookies. Even if they are made with stevia, they are still full of white flour.

It's pointless to be working as hard as I am and then erase it all with cookies. I will eat some, I'm not going to deprive myself of the joys of the season, I just know how to do it strategically ;) Because, believe it or not, when you eat the naughty stuff matters. There is a way to have your cake and eat it too! Just not the whole thing, k?

Anyway, from a fitness standpoint, training is still right on. I'm on week 2 of my metabolic circuit routine. I am excited for week 6 and dreading how hard it's going to get. BUT, I know that with the progression leading up to week 6, I'll be able to handle it. I am hoping by then my abs are just going to pop right out like 3D. The next two weeks of the Christmas holiday will be the biggest challenge, as diet ALWAYS is.

I'm hoping it helps erase a little jiggle from my legs as well but I'm not getting too optimistic about it. Since I'm trying to build muscle right now, there may be a little extra fat added in the process. But then come spring, it'll be time to tone down the muscle building and ramp up the fat burning. And that means cardio. Blech.

I'm not completely opposed to it. I actually like it most of the time. But if you read me, you know that I would much rather pick up a barbell than pound away on the treadmill for hours a week. And I bad mouth running a little more than I should. Running is ok. I do enjoy it from time to time. But I like to run when it's my terms, "Hmmm, it's nice out I should go for a run." or "I have so much energy, I think I'll spend it on the treadmill." Not when it's a chore like, "Ugh, I have to get my run in so I can log 4.5 hours this week." or "I have to burn off this extra flab before summer." Exercise should be fun, you should enjoy it or you just won't stick with it.

But there are plenty of ways to get around the cardio rut. I'm probably not going to do steady state running every day. Kill me now. I'm going to make it exciting with some high intensity intervals. Sweat my butt off (literally). Or throw in one of the 20 DVDs I own. Or do some plyometrics, maybe? But that is about 3 months away, I've got to stay focused on the now.

What is your favorite way to stay in shape?? Feel free to comment ;)

More progress pics

Some might call this a bit narcissistic, but you have no idea the amount of courage it took me to click "publish post" today. Some people think that spending so much time, energy and focus on your body is selfish and vain. I don't care about what those people think. I'll be the one who's still jumping around with my grand kids and great grand kids at 80 years old. What will they be doing?

Last June I was supposed to post pics of me in a bikini. That was the promise I made to motivate myself to train hard. Fear of pictures of my body for all to see was good motivation. Then I sprained my ankle and was down for a long time. The pics didn't happen.

I've posted pics of my abs and my arms and back, now it's time I step up and post some of my legs. This is the area of my body I'm most unhappy with. This is the WHOLE reason I started weight training in the first place, years ago.

Now the key to pulling it all together is diet. I just need to consistently feed my muscle with the proper ratio of macro nutrients.

This is me, the shutterbug;)


And these are my muscles! I don't really have calves and I don't think I ever will. But I don't care that much. My main focus is quads and hams. I can't believe how far I've come since I've started training. Believe me, this may not look like much, but this is vast improvement!



I'm getting there. I know that I will reach my goals. I'm very strong willed. I'm dedicated.

Because it's Thursday

I wanted to post a pic of my arms for the sake of progress. They aren't where I want them to be yet, but I'm sure they will get there with perseverance. Honestly, I'm quite happy with them. But as long as I continue to try and build my legs, I'll do so with arms as well.

I had to edit the bottom of my shirt because I didn't want to show off the girls!


I take bad self portraits.

Did my new circuit routine for the second time yesterday. That was all for the first week. I did 5 rounds, 6 exercises, 90 second rest after each round. Each week I will lessen the rest time and eventually add 1 more round and 1 more day per week. WOW - that is all I can say. It's hard work. I can't wait to see the shape I'm in after 6 weeks of that! For real!

I'm still at my regular weight training 3 days per week also. Did the body weight workout Tuesday. I'm up to 40 push ups. They are still hard. I think I'm at 32 or 34 dips. Yesterday my triceps were a little sore. My legs weren't sore though. Today my quads are just slightly sore. I'm doing legs today so I'll probably be walking funny the next two days - same as every week.

I'm trying to follow a more strict diet plan while I'm doing this. It makes no sense to work this hard to blow it on junk food. Because no matter how much you train, you can't out-train a bad diet. I should know!! I'm proof that training hard produces no results when you aren't careful what you're eating. That part is even harder than the training! It's hard to say no to bad yummy food at times. It's definitely a sacrifice.

Basically I've really reduced my starchy carb intake. Instead of 4-6 slices of bread a day, I have 1-2 slices of sprouted grain. I also might eat oatmeal or a baked potato. The rest consists of as much protein as I can manage, lots of lean beef, eggs, Greek yogurt, etc. I got so sick of chicken that I don't eat much of that. And I also eat tuna (as much as I can without fear of getting mercury poisoning) and salmon. And of course, I'll drink a protein shake if I'm in a pinch where there's no meat readily available. I'm a real sucker for cheese. I love cheese. But I eat too much of it. So I found this really neat package by the shredded cheese that contains mini packets with little hunks of cheese. They are 100 calories each so it's a perfect serving and very convenient. Just grab and go. I've also been eating a lot of fruit and nuts for snack. It's a great tasting, easy snack combo. Usually for me it's a pear or green apple (or clementine, lately) and either cashews, pistachios or mixed nuts. Trying really hard to incorporate a vegetable into each meal (very hard for me), even been eating some raw broccoli and cauliflower.

Body re-shaping is a looooong process. It requires a lot of active thinking (daily) about what you are putting into your body and how and when you will get your workouts done, and even planning certain meals around hard training. I've got all the knowledge and tools I need to succeed. The rest depends on my consistency and persistence. I need to stay focused, stay motivated and I know I will get there.

Good lucky to you on your fitness endeavours! Keep training! Watch your diet! Never give up!

Feeling GREAT

Gonna treat myself to a belly piercing when my 6 weeks of MCT are over. I should've done something for myself after my 8 CONSISTENT weeks of hard core weight training. Well, I did I guess. I took 2 weeks off!

Anyway, it's going awesome! I feel great, I've got more confidence than ever and I am super motivated. I'm even eating like a rockstar! (stopped by Quality Bakery yesterday to treat my kids to donuts and I didn't have one) I love looking in the mirror and finding new definition that I've never noticed before: a nice line running up the middle of my chest, abs like YEAH, noticeable separation in leg muscles...

Tell me how lifting weights ISN'T the best form of exercise out there!!! And if you think it doesn't work your heart like cardio, you've obviously never done metabolic circuit training! 5 rounds of heart pumping, weight lifting, kick your ASS training rocks any boring run on the treadmill!!

But hey, to each his own. If you like that sort of thing, that's cool. I'm not here to judge. Only to document and share MY OWN progress. Success or failure with what I've tried in the past. What works for me, might not work for you. I totally thought running would get me the body I wanted once upon a time. Then I started reading about fitness.....a LOT. And found out, there is a much better way to get a bangin bod!

After I had my 3rd child, I ran. I was never a runner. But I got a treadmill and I ran. I also did Turbo Jam DVDs. (still do every now and then, they are so fun) I lost a ton of weight, I was thinner than ever. But I wasn't "in shape". I still had jiggly legs and a jiggly butt. What's gonna get rid of that? Not more running, I'll tell you that (tried that). It'll only get you so far. I started noticing changes, firming up, muscle definition, only after I started lifting weights.

Now it's an addiction. I LOVE the way it makes me feel. I love being in my weight room, my favorite music on the iPod, lifting. It's hard work. But it makes me feel strong and sexy. Looking back at the progress I've made really fires my motivation, too. I keep a notebook with all my stats so I know where I started and what I'm up to now. It's amazing to think how strong I've gotten, how much hard work I've put in. And I'm proud of it.

Muscle is sexy.
Train harder. Look better.

Metabolic Circuit Training

Added it to my fitness repitoire today.

WOW.

THAT is a workout! I know how hard lifting heavy sets can be. But this fast paced, high repetition, little rest way of exercising is equally as taxing, just in a shorter period of time.

I needed to ramp up my activity level. This is how I'll be rolling for the next 6 weeks:

3 days per week - regular strength training
2 days per week - metabolic circuit training
2 days per week - rest

And after 4 weeks have past, I will bump up the MCT to 3 days per week, still leaving one day for rest.

Today, I started with 5 rounds of a 6 exercise circuit, with 90 seconds of rest between each round. Each week I will rest less and eventually add an additional round. Yikes!

I'm a protein type

If that doesn't mean anything to you, you probably haven't read The Diet Solution by Isabel De Los Rios.

But anyway, I'm a protein type...my body functions better when I feed it more proteins than carbs. I need to eat less bread and pasta and more meat (including dark meat turkey, steak, etc).

And this makes total sense to me since I tend to eat more carbs than I should mainly because it's a lot easier to eat a couple slices of toast than it is to cook up a steak (hence, not getting the fat loss/muscle gain results as quickly as I want).

I've tried sticking to her "diet" plan. I've got sample menus for 20 entire days of eating right, so there is no question how I need to be feeding my body. But even so, I find it difficult to adhere and I give up. Not that it's necessarily difficult, just that I am too lazy to have a vegetable with every meal or a fruit or whatever the case may be, and sometimes I'm not even hungry for it.

Like today for lunch, I made myself a fresh burger. I just got back from the grocery store and I thought, mmmm, a fresh burger sounds good. So I whipped up one fabulously tastey burger and ate it on a make-shift bun out of sprouted grain bread. Then I forced myself to eat a big carrot. Not that I don't like carrots, because I do. But because I wasn't hungry anymore and I felt like I was overeating. It's a very difficult thing for me to get past.

But, apparently, you need to eat certain foods at certain times, even with other foods, to see the full benefit. And I'm not used to it. I need to re-train myself to eat. And I can't prove it wrong because obviously the way I've been eating isn't working for me. And I've not stuck with this way of eating for more than a few days. But I really want to try.

And supposedly losing fat isn't just as basic as calories in vs. calories out unless you are severely overweight. Once you get close to a goal or in my case where I'm really considered "underweight" for my age and height (but still have fat to lose), it becomes a hormonal thing. And my body needs to be hormonally balanced for it to happen. Sounds horrible. Good luck with that, right? Stars, sun and moon need to be aligned and it only happens every 15th year....blah blah blah...

I lost my train of thought because I started typing this yesterday and didn't get to finish it. I've been so dang busy lately. My head is just swirling constantly with everything I need to remember to do. Whoever thinks the life of a stay-at-home mom is easy has their head crammed way too far up their ass! I speak the truth. I am the one who takes care of EVERYTHING EXCEPT putting money in the checking account, let me tell you! Sometimes I wish my life was as simple as waking up, eating my breakfast (not worrying about everyone else), going to work for 8 hours, coming home to dinner on the table, and then relaxing on the couch the rest of the night. The man has it easy, trust me!

Anyway, I was on the phone calling family members about my mom's surgery, then abruptly had to scramble to pick up my preschooler because the teacher doesn't like it when we are late. And then I never got back to the blog because I wanted to bring the Christmas decorations upstairs so I wouldn't forget to start putting them up. That's a week long job in itself!

So, forgive me because I don't remember the exact point of this post. All I can tell you now is that I am trying this way of eating. It really is taking quite a bit of thought in the beginning. I'm hoping it becomes more habitual over time. Adding more protein to my diet sure can't hurt since I'm lifting weights and want to add muscle. My quads are feeling so firm these days, I just get an instant high from it. I was calling my dog this morning, patting my legs and I had to stop and relish in the delight of how non squishy they were! AND, I can see one of the lines that separates the quad muscles! The rectus femoris and vastus lateralis. It's very slight, but it's there! Enough to make me excited and proud of the hard work I've done.

Happy Friday, everyone!

ouch, but in a good way

Legs were still sore today but I managed to get my workout done. Squats and deadlifts....ouch, but in a good way. Everything else seemed relatively easy. Oh, except for bench press. I don't know what the deal was with those. My push ups from the other day must have really done a number on my chest because I couldn't even finish out my 9 reps on the last 2 sets. I did 9/6/6 at 55lbs. Sigh...

I'm thinking I need to incorporate some metabolic circuit training too. I just haven't put together a plan yet. I know I need more exercise than what I'm doing. I'm fairly certain I can handle (and would benefit from) more than just 3 days of strength training per week. I KNOW that I can lose fat faster, I just have to get serious and commit.

I will ponder that tonight...

OMG - I am sore

Working out after my nearly two week hiatus rendered me a totally useless blob today. Maybe blob is the wrong choice in words. That would imply I had some fluidity to my movements. No, I'm more like a board than a blob. If I had to bend over and touch my toes, I might make it to my knees. I'm not very flexible to begin with. Add the muscle soreness and forget about it!

I'm dreading tomorrow's looming workout. Not because I don't want to DO WORK, but because I fear it's going to hurt like a (you know what). And that might affect how effective my training session will be. But, I'll suck it up anyway.

I was really surprised that I was able to meet and pass the total reps on push ups from my last workout. And can I just say that my boobs are screaming today?!

Aside from my boobs, my butt, quads and triceps are among the most tender areas. My whole body hurts, but those are the worst. Sitting down and getting up from the toilet is more than painful. Sorry - tmi.

What made your muscles scream today?

break

My two week vacation from exercise ended today. Wow, that went fast. I must say the second week was a lot easier than the first. I was full of guilt the first week and really wanting to break my "vacation" but I kept telling myself I need it, I deserve it. By the second week I was like, eh...whatever ;) Funny how quickly that kicked in.

After 8 straight weeks of consistant training, I took a two week break. Just in time to prepare for and enjoy the Thanksgiving holiday. And since it was at my house this year (with 25 people) and I was cooking the bird, I was thankful to have the break. I used the free time wisely - cleaning, cleaning, cleaning! And baking a little too.

Today I was back at it, starting with my bodyweight exercises. High reps. Felt the burn, oh baby. My legs are rubbery. I love being back. And can't wait to see the improvements I will make now. You know, taking a rest like this every once in a while is critical. It's like one step back to get two steps ahead. And I'm ready for the two steps ahead!!

On a roll

I am still on a roll. Is it into my 8th straight week of training, without missing a session? Can't remember, I'd have to look at my sheet. But something like 7 or 8. I'm feeling fabulous and my hubs commented the other day about how hard my legs were getting. Can't say I hated that compliment!

He comments on my abs now and then too. I really love it when he notices. Because I do it for him.

I told him that last week and he said "don't pin it on me now". Because he's always thought I was fine the way I was. When we started dating, I was a lot softer than I am now, and I weighed about ten pounds more. He doesn't want me to get too muscular so I lose my femininity. But if there is one part of my femininity I wouldn't mind to lose it's cellulite! I just want him to feel lucky to have me for a wife. I know he does. But there is always room to improve. Not just the body, but whole being. I could complain less, be more patient, those types of things. I'm working on that too!

I've decided that I am going to pierce my belly button. I've wanted to for years but I've been too chicken. It seems that everyone I know with pierced navels has said it didn't hurt at all, and since three of those people are my nieces, I believe them. They wouldn't lie to me, right? So this week sometime, I'm just going to do it. I had to ask my husband first if he would mind, because I know he really isn't into a lot of piercing and tattoos and stuff. Luckily he said that "it could be kinda sexy". My green light! I'll post pictures.

I got Your Shape for Kinect last Friday and can I just say WOW! If you want a FUN workout, this is it. I have only tried a few things so far so I can't wait to really get into it to see what it can do. The Kinect really gets my family moving. It's so much fun to have something we all like to do together while being active at the same time!

I've been tracking my body stats again for the past 4 weeks. I'm not changing very much. There was a slight decrease in my hip circumference (half an inch) and maybe a quarter inch per thigh. Also, my belly seems to have lost an inch but I think that fluctuates so much depending on how much carbs I've eaten the day before measuring. Weight is always the same. I hover around 113-116, but it's not my weight I'm concerned about. I actually want to gain weight, in the form of muscle. I'm just going to keep doing what I'm doing. Maybe tweak my diet a bit. That's always the missing link in my results I think.

Have a great week.

Here's to energy!

My legs are hurting so good today!!

I rocked my workout yesterday. All that energy was such a blessing!

We have Kinect for xbox 360 and I would like to recommend it VERY highly to anyone looking to get a good workout without even knowing you are working out!! What a fun way to get your family moving!! You have to experience this game. It's so futuristic! No need for a controller, your BODY is the controller! We have the sports game and the dance game so far and they are awesome. I'm looking forward to getting the fitness games as well (gotta pace ourselves now, these games aren't cheap)! I was joking that we are all going to lose 5 pounds by Christmas if we play every night because we are sweating bullets and out of breath when we are done.

Have a fun, energy-filled weekend everyone! I know we will!!

I feel great

I feel seriously great today. I don't remember the last time I felt THIS incredible. My energy level is actually scaring me! I've been flying around the house cleaning, organizing, etc. Today, my workout ROCKED. I felt SO strong, like I could lift a bus. Even my flexibility was off the charts today. I don't know what is going on but I love it! Maybe it's because I got to eat one of my favorite cheats last night: a deluxe butter burger from Culver's. Oh heaven!

So on Tuesday I did all bodyweight exercises. High reps. My quads were seriously sore yesterday. Today, I revamped my routine. I'm going to stick with most of the same exercises that I've been doing in the past (squats, deadlifts, chest press, etc) but I'll start doing double progression (adding reps and weight) and cutting back to 3 sets instead of 4. That way, I'm still doing the routine that I love and has kept me consistent while still changing something.

I walked past my bedroom mirror today on my way downstairs, after changing into my workout clothes, and I had to stop and go back for a second look. Most days I feel as though my body is NEVER changing and it depresses me. But today was different. I don't know if it is my high energy awesome mood or what, but I actually think I'm seeing improvement!.

My hamstrings seem a bit bigger. My quads look slightly more defined. I still have that stubborn layer of fat over the top that I need to rid myself of (there's negative Nelly again!) but I really think that muscle is growing. Let's hope I'm right.

wow

Was I whiny yesterday or what???

I'm looking forward to today since I get to modify my workout. I have been at it for 6 weeks, and although I was planning on going to 8 before switching, I decided to do it now.

I'm not sure what I'm going to do differently. I really liked the method I was using. It was different every workout, performed over and over each week, adding pounds for progression. It kept me happy. I didn't get bored. It seemed just the right length. Frankly, I'm scared to change it because I did like it so well.

But I know it's the right thing to do. I liked the rep range (for whatever reason, I choose 7 reps, 3-4 sets of each exercise). I think I'll make it an even 8 reps now. Not sure what I'll do as far as sets. Maybe 3-4 again.

I'm going to make sure to incorporate compound movements so I can work the most muscle fibers in the least amount of time. Here's what I know I'll use for sure:

1)Squats - squats, squats, and more squats! They have proved to be a pretty good butt builder ;)
2)Push Ups - I want to be able to pump out 50 of these things without batting an eye
3)Deadlifts - I'm so addicted to this exercise. By far my favorite.
4)Pull Ups - I need a bar. Birthday gift idea, honey!
5)Chest Press
6)Military Press
7)Dips
8)Lunges - Maybe
9)Bicep Curls
10)Renegade Dumbbell Rows
And some ab work of course.


That's what I can think of right now. I'm just not quite sure how I will utilize these so that it's different than what I've been doing.

But for example, maybe, instead of using the barbell for squats and focusing on adding poundage each week, I can just pick a set of dumbbells and work on at 10 reps each time? Something like that. This way, I can still use the bread and butter exercises that I like without getting too funky.

And maybe, since I'm stalled progress-wise, higher reps can break me out of that plateau. We'll see what happens 6 weeks from now!

I consider the past 6 weeks successful in that I've been extremely consistent with my workouts. But also a little frustrating because I haven't seen any real noticeable changes, other than strength, perhaps.

Another thing that seems a bit odd is how slow it seems to be going as far as building my arms. I have read that since arm muscles are smaller, it doesn't take as long to notice changes. But for me, I don't seem to notice any new definition in my arms without flexing. With all the weight I've been lifting over the years, my arms should have major definition. Just seems odd to me.

I'll never stop trying!

what to do?

Just got done eating my lunch of tuna and spelt bread. I've been transitioning myself slowly into some new eating habits but one of the easiest changes I've made so far is switching to sprouted grain bread and spelt bread.

Luckily, our grocery store carries these types of bread. Sprouted grain is actually flourless. And spelt has a TON of protein.

So, every morning with my 2 whole organic eggs, I'm eating a slice of sprouted grain (with a pat of organic REAL butter). I'm still in "minimize carb intake" mode, I think because I still think carbs are going to make me fat and squishy. It's ridiculous. I mean I just can't make up my mind whether I want to add muscle or lose fat. And if I want more muscle, I have to feed my body carbs (plus I just seem to function better with them). Right now is ideal timing for packing on muscle since it's not bikini season anymore. But I still have such a hard time wrapping my mind around the fact that I need to eat MORE in order to gain muscle. I want DESPERATELY to gain muscle, and the only way to do that is to eat properly along side my weight training program, yet I hesitate every time because I also want to lose fat.

I look at my measurements every week and see that I'm not losing any inches off of my problem areas so that makes it incredibly hard to want to eat up. Because I can't think in terms of "long term" results. I can't see [right now] that I need to be eating more and gaining muscle over the next 4-5 months, before I decrease my calorie intake for fat loss. It must be that I'm scared of gaining fat too.

But right now I'm stalled. Always stalled. In a perpetual state of stallidity (yes I know that isn't a word). My measurements never budge, the scale doesn't budge. I have completed 6 weeks of training without missing a single session. What is the missing link here?

It's probably my diet. I mean, it has to be. I just don't know what about my diet is the problem. I eat the way I'm supposed to most of the time. I'd say 80%. And I'm happy with that. Because I'm never going to be able to eat perfect 100% of the time. And frankly, who wants to? If that is what it is going to take for me to see the results I'm after, then I'm sorry to say, I guess it just isn't in the cards for me.

I shouldn't talk like that, it sounds negative. But I don't think it's negative at all, it's just being realistic. I know that I'm never going to be able to eat clean all the time, nor do I want to miss out on my favorite foods (which also happen to be naughty) forever. Then I guess I don't want results that bad, right? WRONG! That cannot be the case. Because it's ALL I ever think about. I'm dreaming of it constantly and have been for years. By the law of attraction, I should have it by now! I'm serious. It's always on my mind. It's an obsession, no doubt.

Then what is the key? I am desperate to find it. I feel like it's my destiny, I know that it's in my future, I can just feel it. But I can't seem to get there. I get so frustrated sometimes. Like, I'll think maybe it's because I'm taking birth control pills. I've read that the pill will inhibit your ability to gain muscle (and meds screw with your liver's ability to detox your body). But I can't stop taking them. I don't want to.

Or maybe I don't sleep good enough. I wake up a lot during the night and I wonder if I'm really getting enough of that rest full REM sleep that our bodies need. But I don't know what to do about that either. I'm not going to start taking sleeping pills. I really hate taking pills...for anything. I'm even horrible at taking vitamins, and I WANT to take those!

I don't know. I'm spinning my wheels but going nowhere. Same story as last year, and the year before, and .....

Do I need to move more? More cardio? Eat less? Eat more? Eat less of something and more of another thing? It's such an awful process of trial and error, with so many different factors and variables, AND everyone is different so no one will have the sure answer for MY problem. It's so very exhausting. Most days I wish it wasn't so important to me. I think I could find many other more productive ways to exert all this energy and focus on. Like, baking cupcakes with my girls. Or snuggling by the fire watching movies. Just anything that didn't require me to be in constant awareness of my diet and fitness.

I should be proud at the level of awareness I have. Most people (I wouldn't assume) have spent all the time I have researching and reading about living a healthy lifestyle as I have. Most 35 year old woman in this country with kids are probably overweight. I'm sure I could easily find a statistic for that criteria. I have a pretty good fitness level and low percentage of body fat, I should be proud of that. I am. But there is still improvements I want to make. And those improvements are so important to me. I don't even really know the reason it's so important. Acceptance? Self confidence? Youthfulness? I honestly couldn't give you a sure answer. All I know is that I desperately want to wear a bikini without having to hide behind a towel. I want to swim with my kids in public and have child-like fun. I don't want to obsess about if my gut is sticking out or if anyone is noticing my saddlebags and cellulite. It's a prison. I hate it. It makes me feel like I'm a pig who doesn't take care of her body. I just want to be rid of these problems so I can live a happy life, where I'm happy with myself.

I kind of got off the first track I was going down in regards to carbs. I was going to say that I know carb cycling works. I've tried it before and it has worked for me but it's almost unrealistic. It never fails that on a night I'm not supposed to have a starchy carb, something goes wrong. My whole pattern is screwed up, my flow is disrupted and it all falls apart. I have to meticulously follow the plan of 3 low, 1 high, with no cheating, or it simply DOES NOT WORK for me. It's damn hard to be that consistent and unfailingly strict. ESPECIALLY when I have to have carbs on the table for my family. The amount of willpower needed is just inhuman. And I'm human, so it's not working so well.

And I don't even know if it's the limitation of carbs that is what I need. Like I said I need to eat carbs while I'm lifting. I guess if there is one thing I haven't tried yet it's carbing and lifting for months in a row to try and gain muscle. And if that's the road I need to go down in this mess of trying to figure out how to get the body want, then so be it! I've got to try it. I just hope and pray that I will be able to gain muscle (me being a birth control pill swallowing girl, and all) this way. Come March, I plan on entering the "fat loss" phase of my master plan, where I will be eating less and adding more cardio...oh joy. Adding more would be just DOING it because as of right now, I've not been doing hardly any in an effort to preserve all the muscle I can!

Well, I'm done with my rant for now. I think I have more but this is getting kind of long. It helps to let out my feelings of frustration. Even though I don't have any readers to this "journal" of mine that can offer up advice or support, it's good to vent.

It's been awhile

So I thought I'd post a few pics taken this morning after my workout.

On my main blog I switched my picture which links to this fitness blog because I think it shows some improvement since my last photo.

I don't notice big changes in my abs anymore because I think they are pretty ok the way they are and don't work them super hard. That's not to say I couldn't improve! I could stand more definition.

My workout routine is working well in the sense that I don't dread it and am able to consistently DO it, instead of skip out. The problem with really killer long hard-core workouts is that I tend to dread them and just skip them all together. I've come up with something that is working VERY well as far as keeping me motivated NOT to skip it.

Basically it is 3 full body workouts per week, usually M,W,F. I hit all the major muscle groups each time, just at a different angle. This way, I'm doing something different at each workout. And my muscles are ALWAYS sore! They haven't gotten used to it yet - which is good! Usually when I have changed up my routine in the past, I'm CRAZY sore after the first and maybe second time but after that I don't feel any soreness. Not this time!

I'm doing 3-4 sets of moderately low reps. So again, I'm not dreading having to do 15 reps of every exercise 4 times. I admire people who can do that, I just can't keep at a routine like that.

I have a very hard time gaining any muscle and I think it might be because I don't eat enough of the right foods. So I've also implemented a strict post-workout feed so I am sure to get a good amount of protein and starchy carbs right away. Feeding my muscles, so to speak. I pray that with my persistence this winter, I will notice a gain by spring. I've always had a hard time talking myself into eating MORE than I already do. And then come spring I can focus on more cardio for extra fat loss. Incidentally, I am also doing light cardio 3 days per week on off weight days. I've been cycling through high intensity intervals, steady state jogging and Turbo Jam (I still love that dvd after all these years!), each only 20-30 minutes long so I can hang onto all my precious muscle!

If I had any advice for people looking to change their bodies it would be CPR. Consistency, Persistence and Resistance! Be consistent, persistent and resist failure!

Train hard, live well!

Well, since the last post I've been working out very consistently and trying to eat better. I've been addicted to running outside, which is funny because it's been so humid out that I can't run for very long. Maybe that's why I like it? Gives me an excuse to only run 20 minutes.

I am just drenched in sweat when I get back. I like that feeling.

I've been hitting the weight bench too. Mixing it up between higher repetitions of body weight or low weight dumbbells and lower repetitions with heavier weight.

I like the mix, prevents boredom. I get bored easily with any routine, no matter how much I may love it in the beginning. After 2 or 3 weeks, I need a change.

I've been debating on whether to do one week light, one week heavy -OR- every other workout. Not sure if one method is better than the other.

This week (starting last Monday) I haven't done a thing! No exercise. I don't know if I needed a break, getting burnt out, or what. Usually if I miss a workout I feel incredible guilt but that hasn't been the case this week. I'm just kind of going with it. I might do something today, or I might just take until Friday.

Friday (tomorrow) is my mother's 74th birthday. We are dining out at one of my favorite Italian restaurants, Grazie's. And I am planning a "cheat" meal or and "overfeed" meal...however you want to label it. Because I am in LOVE with their lobster ravioli. TO DIE FOR good!! But a terrible calorie-laden diet wrecker.

[This is totally irrelevant to this post but I am hearing sirens like crazy outside right now. I always get nervous when I hear sirens after my hubs has left for work]

Anyway, have a good weekend! You'll probably hear from me again on Monday.

last week

Had a good week. Ate well, worked out every day but one. Saturday morning, after my run, my husband walked by me while I was checking my email. I was still in my workout clothes which was just a sports bra and pants. He says to me, "wow, that is one small tummy".

MADE MY MILLENNIUM! - thanks hun

Today, ate potato chips on the way out to the lake. Ate potato chips on the way home from the lake. Finished off the day with McDonalds. Then I took a nap. I don't know why I crave french fries and nasty food when it makes me feel so horrible. I guess I need those reminders every now and then so I know why I don't eat that crap very often =)

Tomorrow: root canal

Friday

Went to the fair yesterday. My mission: to eat a corn dog and a funnel cake.

Yes I KNOW they are terrible for me. But, it's only once a year (less than that even).

Well, I did succeed at eating the corn dog because that was the first thing I did. And then half of Emma's fries because she couldn't eat them. Ugh, they were literally dripping with oil. L-I-T-E-R-A-L-L-Y.

I was going to hit the funnel cakes stall on the way out but the kids were whining, it was a bazillion degrees out and I was a sweaty windblown CRABBY mama, and it slipped my mind.

Oh well.

I figured after that nasty garbage I should workout twice today. Well, one down. Did the same leg workout I've been posting and ran 20 minutes. Lovin' that routine.

And no, I'm not seriously going to workout twice today.

Have a great weekend!

just posting

Two more times with the new legs workout this weeks (Mon & Wed) and no soreness. Must have just been a first time thing. It was bad, let me tell ya! Three days of walking like I had a pole up my rear! Not fun.

But I like this workout. It's fast and effective. I mean, it must be effective if it made my muscles scream for three days afterwards, right?

Now I have to find a similar arm workout (5 or so moves, 4 sets of 12 reps) that I can do on alternate days.

OUCH!

That workout I posted last......

OUCH!

I can't sit down without wincing in pain. Dear LORD!

But I do love a good workout that leaves me a little sore the next day. I just imagine my muscles, ripped to shreds, repairing themselves and building up bigger and stronger than before.

jelly legs

Did a different workout this morning. You remember me saying I was getting sick of ripped 1000? Today I tried this:

Ran for 20 minutes.

Did 4 sets of the following:
12 lunges each leg using 5lb dumbbells
20 alternating side lunges w/touch down (bodyweight)
12 deadlifts using 10,12,15,20lb dumbbells - went up in pounds each set
12 leg raises 50lbs
12 ham curls 35lbs

I had a great sweat going the entire time. Almost no resting except to stretch a little after each set. My legs were pretty rubbery afterward!

I didn't feel much of a burn like I did with the ripped dvd, but I can still tell I worked those legs!

This week so far

My week....

Let's just say thank GOD the coconut cream pie I made is gone.

But, on the positive side, I took measurements yesterday and I have not budged from my usual measurements. The scale, the tape measure....everything is the same. And it's probably been at least a month since I took measurements last. Sure, that means that I haven't moved in the smaller direction, but more importantly, after all the cheating I've been doing, I'm not gaining fat.

Unfortunately, I think I've started to get burned out with ripped 1000. It's a great workout, but I need more variety. Sure, it might give wonderful results if you do it consistently for 6 weeks (and perfect diet). But, I will never hold to that routine for that long. When I first started I was going strong every other day with it. Gradually it tapered off to 2 days in between workouts. Still ok, but not what I wanted. Now, even with two days between I find myself not wanting to do it, and it slides to just twice per week.

And, since I've been cheating so much with naughty sugary food, I'm not getting any benefit from it. Why do it at all? Sometimes I wonder why my subconscious seems to be so comfortable with being stuck where I am - eating crap and staying thin - when I'm constantly telling myself I need to be better; eat better, workout more. Isn't that a conflict of interest? Consciously telling myself "DO BETTER" but subconsciously being ok with my current state? Incidentally, my current state is skinny fat.

I like food. It's comforting. It's satisfying. And I'm lazy. Geez.

This is a battle. I'm definitely not in serious mode anymore. I wish I could get that back. Maybe it's a winter thing that hibernates during the summer months. Maybe it's because all winter long I had been gearing myself up for bikini season, thinking that I would just be in a state of maintenance and I could indulge a little. Whatever the true reason, I wish I had my momentum back.

My favorite quote of the moment...

"Whether you think you can or you can't, you're right" ~ Henry Ford

yeah!

The other day my 12 year old daughter gave me a great compliment.

She was sitting at the computer and I was leaning over her, helping out with something or other when she sad,

"Mom, I can see your abs."

I didn't think she could because I was at kind of a weird angle from her line of vision. So I said, "My abs???", thinking I might have heard her wrong.

"Yeah, they are like...square. And hard."...as she's poking them.

me: =)....ear to ear

Just a thought

Ripped 1000 last night at 8:30pm.

I seriously dislike waiting to workout until the evening. It's risky. It's risky because more than likely I'm not going to want to do it. I'll be too tired, or it will be a great night to take the kids to the park or bike ride or some other fun family activity.

On the other hand, when I DO workout at night, I have so much more.....energy is the wrong word......but I can't think of what to say. It's like, I can handle the burn more. I can do 5 million squat pulses, sweat dripping off my nose, muscles screaming at me to stop. I can. I think it has something to do with a day full of eating healthy carbs/protein/fat behind me. Rather than in the morning, when I'm still trying to adjust to being vertical. Just a thought.

Feel the pump! Love the burn!

A healthy body is a happy body!

I ran outside last night. First time in a couple weeks probably. I've been almost exclusively training with weights with a few HIIT cardio sessions scattered in between.

My girls were with me on their scooters. I love when they want to come with me. But not 5 minutes into it I was so winded. WHAT UP WITH THAT? It was SO hot out. And I am not used to running in the heat. Most of the time I run on the treadmill in our cool basement. So anyway, when I got home (after just one loop around) I felt like I was going to die.

I just don't get it. I do aerobic and anaerobic exercise with this routine I'm on so I should be conditioned enough to handle a stinkin' jog! Sheesh!

That drama aside, I'm starting to really enjoy running outside more and more though. It's nice to be out enjoying nature while you are doing something good for your body. Plus, I sort of feel this camaraderie (or is it comradery?) with all the other runners (and there are a lot around here). That makes me feel warm and fuzzy inside.

It's always interesting to hear what other people do to improve their health and get in shape. Whether it's a brisk walk, swimming, weight training, or belly dancing, it doesn't matter. The key is MOVE! Break a sweat! Don't just think that parking your car farther away from the entrance to the store or taking the stairs instead of the elevator is enough. Mayo Clinic says 30 minutes of aerobic activity daily can help you live longer and healthier. Who wouldn't want that!

Oh, and don't forget about your diet! Eat good at least 80% of the time along with that 30 minutes a day and you're golden!

picture

From the waist up I'm happy with where I am. Toned arms, chest, back, abs. Of course, there's always room for improvement and I would love even more definition on my arms and abs especially. From the waist down....that is quite another story. It needs work people.


Working out has been going well. Steady. I am averaging 3-4 times per week. That isn't ideal (I prefer at least 5 times), but it is WAY better than 0.

I'm still on Ripped 1000 and I really enjoy it. It's still hard, but I have noticed some improvement in strength and stamina. Don't think I have "noticeable" results from that past few weeks but that is probably due to a less than perfect diet.

Why is it SO HARD to drop the sugar in the summer??? HELL-O....ice cream!

Besides giving in to temptations all too frequently, I've been a tad lazy. I should go for a nice hour long power walk every night, but I don't. I usually walk, but it's so slow paced because I have at least one kid and a dog with me. The dog has to stop and smell the roses every 3 seconds. Not much of a workout.

My goal for weekly exercise was ripped 3 times a week and shorter 20 minute cardio on off days. Weekends off. Now, I'm certain that if I can keep my cravings for ice cream (damn you DQ) and NutThins (damn you Blue Diamond) under control, AND keep up with my 'cising goals, I would notice improvement. It's just so DAMN hard!

Sometimes I can muster so much control over myself, it's a bit robotic and scary. Then other times, I just find myself thinking I'm already fit enough, I can sneak an ice cream sand which (or 10) into the week. Ugh!

I hate thinking I can fall back on the fact that I'm already in pretty good shape. Pretty soon, it's gonna catch up to me.

But anyway, before I had my ankle injury, my goal date was June 1st. At that time I was to show off my toned body in a bikini (this was all the motivation I needed...scary accountability). But, of course, the ankle threw my goal into a black hole somewhere as I hobbled around for the next month with hardly any exercise.

Feeling sorry for myself in the process.

Now that I'm about 98% back to normal, I probably need to set a new goal for myself. Next summer is too far off into the future, I think somewhere in the vicinity of 2 months is ideal. I'll think about it and get back to you.

In the meantime, the picture is a way to remind myself that even though my body may be far from perfect, it still is pretty damn good for a woman my age with 3 kids. And I am proud of it. It's dedication and hard work that has gotten me to where I am today and where I will be in the future!

To quote BeachBody - "Decide. Commit. Succeed."

Doing something good

Skipped Ripped 1000 Monday due to a very active day with the kids. Long walks and bike rides....wore me out by 3:00pm! Did it Wednesday though. Had SO much energy! Cleaned the ENTIRE house afterwards, too. Must have been the coconut water! You ever tried that stuff?

I have noticed, since living in Denmark, that bike riding is SO easy here. Seriously. The little hills around this town (or should I say tiny) that used to seem like work to me, don't anymore. I used to have to stand up to pedal up these tiny hills. Not anymore...even with my 4 year old in the back seat.

We lived about 6 miles from the coast, in a wooded area with so many wonderful bike/walking trails. I mean, it was probably the BEST part of living there. But, there were some pretty big hills through the forest. The kind you definitely can't do sitting down (especially with an extra rider). Although, my little Eden, now almost 8, was pretty much a pro. She didn't have the advantage of being able to stand up and pedal, so she did it the right way. All the time. Those little muscles must have just been constantly burning between trying to keep up and those hills. I think back now and almost feel a tad guilty. But we ALL enjoyed it so much. The perfect Sunday would be biking to the coast and have a picnic in the sand while watching the ocean. Spending the day finding shells, crabs and shrimp. Eating ice cream and biking back home. What a treasure, those memories!

One hill, in particular, was just down the street from our house. I wasn't able to bike up without standing once I got closer to the top of it. My goal was always to try and make it as far as I could sitting. Until I finally did it. And could do it over and over. That's when I knew I had improved my muscle strength.

And I notice that new found strength even now, a year later. I am happy for that. Because there are a LOT of "those days" where I don't feel like I've improved at all for as much as I workout with weights. It tends to get me down at least once a week. I have those moments when I'm tired, sweating my butt off and have many more reps to go. I think, why do I bust my butt day after day, week after week, year after year, for nothing? Well, it isn't for nothing. It's for health. You'll maintain joint flexibility, increase bone density (which reduces your risk of developing osteoporosis) and better manage your weight. Also, it can reverse the natural decline in your metabolism which begins around age 30. But let's not forget the feel good endorphins weight training increases, as well as the improved self esteem. Many, MANY benefits. Too many for me to list right now!

I AM doing something good. I HAVE improved my fitness. And I am proud of myself for that.

Ripped 1000

Last week, Monday, Wednesday, Friday I did the Ripped 1000 DVD. I don't recall that I was sore at all, it didn't take long to get used to that! It's a great workout. Almost an hour long, great compound weight training movements with bursts of cardio in between muscle groups. Keeps you going, no time for boredom! I can't wait to see if I notice a difference in a few weeks. Now, if I can just keep eating clean...

I do SO good with my diet until around dinner time and after dinner. I just don't know WHAT is up with that. Seriously! Every day, this is what I eat:

Breakfast: oatmeal with unsweetened almond milk, wheat germ and 1/2 grapefruit (yes, every day)
Snack: whey protein smoothie with frozen strawberries, almond milk, frozen spinach (you heard me)
Lunch: 2 eggs, 1 slice whole wheat toast (yep, every day)
Snack:(now, here's where the food starts to vary) usually a couple of handfuls of cherry tomatoes, a light babybel cheese, and some nuts. Maybe some turkey, but all in all, clean and healthy.
Dinner: I might cook a healthy meal, but it seems as though I like to go overboard here. Even though I have obviously gotten good nutrition throughout the day. Just don't know what that is all about. For instance, I might have fish and some salad but then I just don't feel satisfied. So I'll eat crackers, or I'll have a big helping of carbs (which I try not to do in the evening).

And gall darn it, it's summer. Know how hard it is NOT to eat ice cream treats with the family during summer?! I love the Skinny Cow ice cream sandwiches and bars. MMmmm, and only 100 - 160 calories.

Well, if I can get a handle on my evenings, and keep going strong with the DVDs, I should see improvement over time. It's all about what I'm eating. AND, staying off the dang computer!! Hahaha....

Thoughts for the week

Started Ripped 1000 with Jari Love [again] this week and also some intervals on the treadmill. AND, took my first run outside since my injury. In fact, this is the first week in a month that I've exercised with any constancy. That stinkin' ankle injury sure did a number on me! But man it sure feels good to be back to normal. I feel human again. I feel like myself. I'm still sore, still a tad swollen, some limited mobility and I definitely favor my hurt ankle but at least I'm working on my fitness again. Plus, I've been trying to eat super clean on the week days but a little more relaxed the weekends. The weather has been beautiful so I've been able to get in some glorious evening walks as well. Life is good!

Not sure what my new goal will be. I have to think about it a little bit. I obviously won't be making my goal by June 1st. Ha! Oh well. For now, I'm happy with just saying I'll so Ripped 1000 3 times per week over the summer and once fall arrives, I can start heavy training again. I'll see if I can't lean out over the next 3 months, then try to build some muscle over the long winter months. That's quite a long term goal, but it's good to have short and long term goals anyway.

Besides my ankle, I've been putting up with a knee that likes to act up. I'm going to talk to my doctor about it next time I go in and see what he recommends. I've heard there are injections you can get for joint lubricant. Maybe that is all I'll need. Wow, getting older sure is a trip, isn't it?! LOL!

p.s. Have you ever heard of Nut-Thins? They are delicious, gluten free crackers made from nuts and rice flour (other ingredients too). Smokehouse is my favorite at the moment but they come in many other flavors. I am absolutely ADDICTED to them! I can't buy them unless it's a weekend when I plan a cheat meal, cuz if I have them in the house I'll eat the whole box. That's how good they are! Check them out! Nut-Thins

How to prevent muscle soreness

Here's what I do:

1. Take a good multi-vitamin everyday
2. Drink LOTS of water
3. Have a good stretch post workout
4. Get moving! - Even though you are stiff and sore, go for a walk or a jog, it helps.

To be honest, I like to feel a little sore a day or two after a good workout, reminds me that I did something good!

Get your veggies in!

Great smoothie recipe:

1 scoop chocolate whey protein powder
handful frozen strawberries
frozen spinach
almond milk (enough to get your desired consistency)

YUM!

You may think **WHAT?** with the spinach in there. But you don't even really taste it. The strawberries and the almond milk make the drink sweet and delicious.

Get a serving of fruit, a serving of vegetables, and a serving a protein and some good fat too. It's perfect!

Tip of the day

Nutrition labels may list trans fat as zero but there may still be trans fat in the product! If you read the list of ingredients and see the words "hydrogenated" or "partially hydrogenated" oil, that is TRANS FAT! It may just be that the amount of the trans fat is less than 0.5g per serving of product so it is considered trans fat free. But if you eat more than a suggested serving, it adds up. And any amount is terrible for you!

To read further on the subject go here. It's important to keep yourself informed. There is a lot of misleading packaging out there because big companies don't care about your health, they care about money.

Healing

Since my ankle injury I haven't had much to post in regards to my fitness and diet log. Speaking of the injury, I am walking again, heel to toe (instead of just on my toes like I had been for quite a while) so that's great news. It is still painful though and there is limited mobility. For instance, it's hard to point my toes which makes wearing certain footwear hard to impossible. It's been raining like the dickens here for the last, oh, I don't know, 5 million days, and I have a new pup that I'm trying to potty train and I would like to wear my rain boots. But, my ankle says no. Going up and down stairs is a bit weird and it's still very sensitive to the touch. But I am able to balance on one leg, all weight on my bad foot, so there has been significant improvement. I am SO ready to be 100% healed so I can just get on with my normal activities. I don't want to aggravate it or injure it again so I am being extremely careful and babying it. I have almost completely given up exercise since it happened, even though I am able to do strength training. I hate my "all or nothing" personality. But, I have to admit, I am really just trying to let myself enjoy the break and heal.

Anyway, until I'm back full steam, I thought I would do something with the blog daily so it doesn't feel like I'm neglecting it. Not that I think I have any faithful readers I am disappointing (although that would be cool), just that it was mainly supposed to be a way for me to document my progress ups and downs, and keep myself accountable. Well, I notice that while I haven't been posting, I haven't been really active either. It helps me. It's sort of like therapy. Although I don't know what therapy is like. I can assume this is a form of it.

For now, I'm going to post a great tip that I have learned along the way about either nutrition or exercise or maybe a recipe that I personally love. That way, I'm still an active part of my healthful diary until I'm 'active' again. :)

Take care all!

sounds interesting

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slow recovery

Well, it's been one week since my injury and the speed at which I'm recovering is S-L-O-W. I had a very severe sprain, so I'm not surprised that I still can't walk on it, but I was so hoping...

I can't put any weight on it yet and it is terribly frustrating. The swelling is almost gone now but I still have bruising all around my ankle. I did a number on it alright! And I managed to get a subungual hematoma on my big toe as well. I was saying that I don't know HOW I managed to mangle my ankle AND my toe and the Dr. said the same thing. He kept asking me how it happened because he never sees those two injuries together.

The doctor also said I can try walking on it as much as is comfortable. Unfortunately it just isn't possible, try as I might. I guess in the past it was thought that resting this type of injury was best but studies show that movement is going to speed the healing. Seems scary to me because every time I try to step with any amount of weight on it, I feel like I'm just going to hurt it worse.

I graduated from the boot to a splint. The inside of the splint has gel so I can put it into the freezer and strap it to my ankle nice and cold. It's ok but it doesn't give the same support as the boot so it's pretty much useless as far as a walking aid. Today I wore the boot so I could walk around the house and actually DO something. I figure that can't hurt. I'm at least able to put pressure on it that way.

Good news? I can start weight training any time. I did do some last Sunday but nothing since. I was uncomfortable and maybe even a tad depressed by my situation and just didn't feel like it. Maybe I will feel up to it in another day or two.

Gosh, I hope I can stop injuring myself so I can reach my body goals one of these days! Some unforeseen force is keeping me from it. Maybe it's bad karma. I told my mom that and she laughed. Not a big believer in karma apparently.

I probably won't have much worth posting for a while, at least not on a regular basis. Just another speed bump in the road of life, eh? I'll get there. It's my destiny. I just know it!

Another injury

Gosh darn it all, people! I'm injured again!!

Sprained my ankle this time, playing basketball. At least, I think it's just a sprain. Went to the ER right after it happened because it swelled up pretty bad almost instantaneously. Dr. said she thought she saw a chip in the bone but couldn't be 100% sure. The radiologist was supposed to call me the next day and let me know but never did.

Anyway, I see an ortho dr. tomorrow. I've been in a boot and using crutches since it happened (last Thursday night). Today I started walking on it with the boot on. Seems to be OK although it does get sore after a while. So mostly I'm sitting with my foot up, surfing on my laptop.

Needless to say, my exercise routine is at a serious standstill. May even have to push my goal date back. UGH! But, I was able to do some weight training exercises yesterday. This is what I was able to accomplish with the boot on (and I was very careful):

deadlifts w/ 15lb dumbbells - did quite a few, maybe around 50

one legged deadlifts - 'bout 20 of 'em

rows w/ 10lb dumbbells - 20

bicep curls w/ 10lb dumbbells - 20

leg lifts on floor - 3 sets of 15 each leg

bent leg lifts on floor - 3 sets of 15 each leg

push ups on knees - 3 sets of 10

tricep dips - 3 sets of 10

Ab work - hip lifts, knee ins, bicycle

I may have forgotten one or two but that looks about right. I did as much as I could, lots of reps and no rest, so I could get a good sweat going and keep my heart rate elevated. Gotta do whatcha can, right? I could have done more but I was starting to feel light-headed, it had been a while since I had eaten and I had been doing nothing but lay around the past two days. I hate to think of how long it will take me to build up endurance again. Oh well. I guess this is the perfect opportunity to build up the muscle in my right leg, which seem considerably smaller than the left for some reason. I have had to so everything with my right leg since the injury, bending, squatting, etc., so it actually might do some good.

I was planning on running with my kids in their fun run (they can have one adult run with them if they want - and they wanted) but I don't know if that will be possible now. It's almost a month away but I really have NO CLUE how long it will be before I am able to run again.

I guess I should welcome the little break. Sometimes you have to take a step back to move two steps forward. It's always so hard for me to make myself take a break from working out, but this way, I have no choice. Who knows, it could prove to be just what I needed when I'm all healed up and back in the game. Trying to keep a positive attitude!!

Get Ripped!

Yesterday, (Monday April 19th) I did the Ripped 1000 DVD with Jari Love. OUCH! That video is tough. Lots of reps, lots of lactic acid, mixed in with short bursts of high intensity cardio between tracks. They have tested these techniques and claim they burn 100% carbs and can bust you out of a plateau. You should see results within 2 weeks, although I'm not sure what type of result they are referring to. I plan on doing this DVD 3 times per week, (M,W,F) for the next 6 weeks.

I hope to see some improvement in my stamina soon. I'm no stranger to exercise and perceive myself as being pretty fit, but this DVD makes me feel like a total beginner! It wipes me out! And though I'm used to lifting some pretty heavy weight, it's quite a change to use light weights and TONS of reps. It blasts my muscles! If I was bored with my old routine before, I won't be complaining of it anymore. I was sweating like a pig and working hard!

Hopefully it won't become one of those "dreaded" exercise routines that I don't look forward to. Like I said, I'm going to TRY and stick with it for at least the next 6 weeks. I've got two other Ripped DVDs besides the 1000. I have Slim and Lean, and Ripped & Chiseled. So if I want to mix it up, no problem there. I did Ripped and Chiseled last Friday but I found it to be too focused on the upper body. There were about 3 good lower body moves (again, lots of reps & lactic acid), but the rest of the 50 minute DVD was all upper body. And MAN were my arms and chest (especially chest) screaming the next day or two. Oddly, my legs aren't sore from yesterday.

One of the tracks in 1000 is push ups....70 of them! I can't wait until I can do 70 push ups on my toes! I have been doing push ups the sissy way for quite some time now (on my knees). In Denmark, I had gotten up to quite a lot of reps on my toes, and then something happened, can't remember what it was exactly, hurt my shoulder somehow. After the break from that injury, I never built myself back up.

And the legs portion has this side squat back lunge combo, (including lat raise) that uses pulses for an "I just want to die right now" burn. I can see how this stuff will give good results! I just hope I don't puss out, cuz it's hard!

Happy Saturday

oh me oh my....I've been neglecting my journal. Shame on me! It's just been a whirlwind of a week.

It is absolutely GLORIOUS outside today in Fargo, ND!! No wind for a change, blue skies and sunshine. It was a perfect day for a run outside this morning. And a lot of other people thought the same thing cuz I sure met a lot of other happy runners!

On the fitness front:
My training is taking a turn. Starting to get into a boring runt with the weight routine. Even though I've mixed up the sets/reps situation, I'm bored. And when I'm bored with it, it becomes a daunting task. And I don't want to be dreading my workouts.

I've pulled out some of my good old DVDs of Jari Love. Know of her? She's really beautiful and encouraging. Her routines are tough though. She does a lot of high (I mean HIGH) reps lower weight stuff. Works up the lactic acid with pulses that leave your muscles burning and screaming by the end. Love it! Anxious to see if I will notice any changes in body composition after a month of that, since I'm used to heavy weight, low reps. That ought to be a good shock for the old muscles!

Diet:
You may remember that I was carb cycling a while back. Was doing great! Lost an inch around the hips in two weeks (WOW). Then I had a moment of weakness, that turned into a week of weakness, that turned into "the hell with it!". I made it through 4 cycles (a personal best for me....cuz it's hard). I was planning on 12 weeks BUT, it ain't gonna happ'n capt'n. So, right now I'm just enjoying life. Eating right, trying not to take my calorie intake past maintenance. I don't expect to see amazing or fast results by summer.

One thing that I have continued with is my ramped up cardio sessions. I'm still running most days of the week 45 minutes or there abouts. And like I said, I'm still hitting the weights 3 times per week.

All is well.

Bad week :(

Last week was not good from a diet/fitness standpoint. I started off a little weaker than usual, I blame it on having to eat pie at Easter dinner. Seriously, I was blindfolded and forced to eat it. I have pictures to prove it :)

Anyway, not eating sugar for two weeks, and then getting it reintroduced into my system, drove me mad! I think I ate more pie/cheesecake/cake in the past week than I have in the past 3-6 months! sigh....

I didn't feel much like taking my measurements yesterday...I knew after my horrible week I wouldn't see any improvement. I'm bloated and miserable.

But today is a "refresh" day. I am telling my body to hit the "refresh" button and forget last week ever happened. On a positive note, I did make it farther into the carb cycling than I ever have before! I did 4 consecutive cycles without flubbing. Then I had a week of stupidity. Now I'm going to pick it back up again, where I left off.

I ran outside yesterday morning. It was the perfect morning, calm and sunny. My 7 year old ran the first lap around our beautiful neighborhood with me. She is practicing up for the mile youth run next month! This morning, her legs were really sore...it was so cute. I'm glad that I at least have one child that seems to be interested in picking up the good habit of exercise. Hopefully she will continue to be a motivator for me.

I feel a little embarrassed telling you about my failed past week, since I've been writing these "inspiration" and "motivation" posts. And then there is the "I'd rather feel awesome all the time when I hit my goal than awesome for 5 minutes while eating junk...." blah blah blah. Well, apparently I have human days like everyone else. I can really see a difference in motivation levels from that post to the past week! HA HA! I feel like a hypocrite! I need some encouragement! I need that push.

I was so excited to get downstairs and workout hard every morning and lately it has seems less than thrilling. I don't know why that is, honestly! I would have thought my oomph would be thru the roof after getting such awesome results on my plan. Maybe that is what is making me lazy. Maybe I'm getting into a comfort zone again. AGH!

Anyway, here's hoping that a better week lies ahead for me. I have the power to make it great or make it suck. I DO! I am going to decide for myself right now that it will be great!

Have a good one.

Had a bad day...

You're taking one down
You sing a sad song just to turn it around...

Yep, had me a bad day. The sun was shining, the sky was blue, and the typical ND wind wasn't blowing 50 mph to ruin it for once! I took my Emma for a looooong ride in her wagon, we came home and ate peanut butter and jelly sandwiches, then we played out in the back yard. We hid jelly beans in the grass for the other to find, we kicked the soccer ball around, and I did some much needed gardening while she played toys on the deck. Doesn't sound like a bad day does it?

Actually it was perfect. So perfect that I didn't want to spoil it by worrying about when I was going to fit my workout in or not enjoy brats on the grill with my family.

You see, some days I tend to be over careful and meticulous about my diet and fitness regimen. Ok, ok....MOST days. And although I pride myself on the hard work I do to improve my health and fitness, it can sometimes feel to me like it's taking away from the REALLY fun stuff. The important stuff like enjoying a carefree day with my kids.

And then sometimes, life creeps up on you. I put off my morning workout session because it was so beautiful that I just wanted to get out there. I fully intended on getting it done in the evening but then I had to help my oldest with her homework until 8pm. Then, my husband who seemed a little desperate for attention, asked if I wanted to watch a movie with him. We hardly every get time alone to snuggle and watch movies together...so I caved.

And not only did I skip out on the workout, but I ate brats and WHITE BUNS (sin of all sins, right) when I was supposed to grill myself a chicken breast. Well, it just so happens that I forgot to take the bird boob out of the freezer, and then when it came to be supper time I panicked. AND, I had a piece of cheesecake. AND, I had some Ritz crackers with easy cheese.

Total failure.

But, I can't look at it that way. Instead, I'm going to look back on the day for what it was. Absolutely fabulous!

We are ALL human. We slide once and a while. I slid today and I enjoyed myself. Are my body stats going to suffer on Sunday, when I take my measurements? Maybe.

But look, I'm going to keep going with my schedule. Tomorrow is a scheduled high carb day, and we have already planned a "pizza bender night"...(which in this house means ordering delivery pizza and watching Futurama). I'll enjoy myself tomorrow like every other high carb day and continue with plan A.

Sounds wonderful!

Wenesday night

I ran 45 minutes last night. I usually run in the morning but I had other things to do. Man, it took me like 20 minutes before I found my groove! It felt like my feet were so heavy and it was downright tough that first 20 minutes. But I tried my inspiration and motivation techniques and I finally found the burst of energy I needed!

I think it was hard cuz I was so full from dinner that evening. I was busy during the day so I didn't have much of a lunch or afternoon snack, which made me pretty hungry at dinnertime. I had two (home made) low carb enchiladas...they were SO yummy! And then I had a sliver of cheesecake (I know, naughty).

I hope I will still see more improvement in my results on Sunday after having 2 slivers of pie this week :(

what inspires you?

Friday(april 2nd) - did lower body workout #2 and ran 30 minutes
Saturday(april 3rd) - did upper body workout #2 and ran 45 minutes
Monday(april 5th) - did lower body workout #1 and ran 45 minutes
Tuesday(april 6th) - did upper body workout #1 and ran 40 minutes

A couple posts back I mentioned motivators. They are a powerful tool when it comes to working out. Cuz WORK is essentially what it is. Sure, it's enjoyable too (to some people, me included), but it is also tough work.

Another powerful tool you can utilize is inspiration. Who inspires you and why? Think about this for a second, and then I'll share with you who inspires me.

...

...

...

Did you think about it? Good. Moving on.

Who inspires me? Is it the person who has been at an ideal weight pretty much their entire life? No. Because then I would inspire myself. I have never been overweight, but I'm not my own inspirer.

Is it the genetically gifted mesomorph, who is naturally muscular and lean without having to work at it as hard as the rest of us? Um, no. Jealous maybe, but not inspired.

No, I'm inspired by people who are big. The ones that have 50-100 pounds to lose, that don't just use being big as an excuse to stay big. I don't mean those that say "Well, I've been big my entire life, my family is big, it's just in my genes". I mean, the people that say "I'm overweight, but I can do something about it"...and then DO IT!

People who work hard at it consistently and drop that kind of weight are the true inspirers. They don't give up when the going gets tough. They say no to junk food and sweat their butts off every day. To see someone transform themselves from obese to healthy and fit....is such a wonderful thing! They must be so proud of themselves. I admire those people immensely.

It can't be easy to start out. Just think of all that weight they have to move around, especially if they have been pretty sedentary in the past. I use that vision if I start to get tired when I'm on the treadmill. Because it's pretty darn easy for me to run, when I think about it. I exercise regularly so I'm used to it. When 30 minutes go by (which is what I shoot for every day) I usually end up saying to myself, "I can make it another 15 minutes"....and I usually do! Getting your mind to constantly tell your body what to do is an important part of keeping your momentum going.

My personal battles never involved losing tons of weight, just annoying fat pockets.

To maximize fat loss, you must combine strength training and cardio. I strength train 4 times per week and try to hit the treadmill every day for 30-45 minutes. On weights days, it feels time consuming. If I run for 45 minutes and then hit the weights for a half an hour, I'm pretty drained by the end. Typically working out for more than an hour (I have read over and over) does more harm than good, so I try not to do that.

Two or three years ago my sole workout routine was running, with maybe a strength training session in there once a week if I felt like it. And even then it was only 5 lb dumbbells. Did I lose weight? Yep. Was it all fat? NO! I was a skinny fat person! I weighed 109 pounds and still had dimply legs that looked disgusting! Why is that? Because I was cutting my calories too low and and losing more muscle than fat. So even at a weight which was considered "underweight" for my age and height, I felt fat because of the appearance of my legs. Such a frustrating thing!

I think it's probably tougher to be in my situation than it is to lose 50 or more pounds. Because the closer you get to being as lean as possible, the harder it is. Your body fights you like hell to hang on to that last little bit of fat. Which is why I needed to implement the carb cycling, to try and trick my body into losing that fat. So far it seems to have helped me break past a plateau. But it's a slow process, I need to keep my patience in check. Unless you have LOTS of weight to lose, losing more than 1-2 pounds a week means you are probably losing muscle too!

For seriously overweight people, sometimes just making minor adjustments to their diet (i.e. not drinking soda, alcohol or consuming other empty calorie foods) or increasing their activity level will easily help them drop weight like that *SNAP!*

So, I've gotten past the first two weeks of seriously increased cardio and carb cycling. And I've seen some results too! I want to keep that momentum going, keep feeling inspired and motivated by people who have it worse than I do but don't give up. Because they are real fitness heroes!

bad news/AWESOME news

Well, I broke my 13 day streak.

I found out Thursday morning that my ex-husband, and father of 2 of my children, was in a terrible car accident. I was terrified that I might have to give my girls some very bad news that day...he was in surgery and I really had no information on his condition. It was bad, he rolled his vehicle multiple times going 70 mph. You have to be pretty lucky to survive that. And he did, thankfully. Needless to say, I wasn't really focused on exercise that day.

So I skipped Thursday. But I was back at it Friday. Did my lower body #2 workout and ran 30 minutes.

Saturday I did upper body #2 and ran 45 minutes.

Sunday - Easter Sunday...and I rested. But I also took my 3rd round of measurements.

I am SO HAPPY to say that the results were awesome again!!!

Sunday 4/4/10
weight: 113.8 lbs (started at 118.8 on 3/15/10)
hips: 36" (lost an inch in 2 weeks)
thigh: 20"
waist: 24"
belly button: 25"
bodyfat: 15%

If you compare those results with last week, I went down in weight, and size. I'm on the right track! This carb cycling is REALLY doing the trick for me! My only concern is that my lean mass is still showing a bit of a drop. I'm going to have to start to eat more on my high carb days I think.

My motivation

Got my sweat on this morning - ran 45 minutes. Rest day for weights. 13 straight days of exercise!

My neck is really sore today, I need a rub.

I feel sort of drained. Hope I'm not getting sick. It's probably just my neck making my whole being feel crappy. I'll get over it.

Anyway, the point of my post is motivation. Do everything and anything in your power to motivate yourself. Here is what I look at while I'm running:



This is on the wall directly in front of my treadmill. These are big motivators for me.

And this is my workout calendar. I write everything on this thing. Type of exercise, reps, sets, load, amount of time, low/high carb day, anything that I was having trouble with or doing great with:



And this is my workout room. Nothing fancy, horrible 90's colors, but I'm happy to have it. It's my best friend. It invites me, it challenges me, it supports me, it kicks my butt. I love this room!




I think I need some artwork on the walls, it's a little bare!