Saturday 1/130/10

Workout A

Squats 70lbs
Extensions 90lbs
Deadlifts 90lbs
BB Bench Press 45lbs
Inclince DB Flyes 2-15lb dbs
Alt. DB Rows 20lbs
BB Shoulder Press 35lbs
BB Bicep Curl 35lbs
Tricep Kickbacks 10lb db
BB Calf Raise 50lbs
Ab Crunch 25lb plate, leg lifts, bicycle

I am supposes to be alternating between dumbbells and the barbell on some exercises but I have been just sticking to the barbell in those cases. It's hard to substitute the dumbbells when the heaviest I have are 15 pounds and then I end up using the small bars with the weight plates. That becomes to bulky for me, especially on moves where I need to be keeping the weight close to my body (i.e. rows, kickbacks, etc.). It's also very time consuming the way it is having to add or remove weight from the bar between each exercise. My goal is to keep moving as quickly as possible (little rest between moves) to keep my heart rate up.

But other than that, workouts are going well! I am so happy with my progress. Here is a progress picture of my back/shoulders/arms. One day I will be brave enough to show my leg progress as well!

Thursday

Tuesday and Wednesday were rest days. I work out 3 days per week, with one rest day in between and 2 after the 3rd workout. Just FYI.

Thursday 1/28/10

WORKOUT B

Lunges 45lbs too easy
Extensions 85lbs
Deadlift 90lbs
Leg Curl 55lbs
BB Incline Press 40lbs
BB Row 40lbs
DB Pullover 2-10lb dbs
BB Shoulder Press 35lbs
BB Bicep Curl 35lbs
Skull Crushers 2-10lb dbs
Abs - DB Side Bend 15lb db

It's so exciting to progress at every workout! Whenever I know I have a hard lift ahead of me, I take a couple of nice deep cleansing breaths and go for it. I know it's going to be hard but I also know that I can do it. I can do it because I'm getting stronger every day.

The 90lb deadlifts are a challenge. The biggest challenge, though, is mental. I am constantly worried that I am not doing them with proper form. I think, "Is my back straight enough? Am I really using my hamstrings to lift this weight or am I putting too much strain on my back?" I need to quit that! I guess if I weren't lifting it right, my back would hurt the next day, and my back never hurts! (knock on wood!) Another thing that I think about is "Are my hamstrings sore enough from lifting that weight?". I mean, sure, I get sore, but not as sore as I think I should be. Oh the mind is a funny thing! And I am always the most sore 2 days after a lift.

My arms are pretty small, so my progression seems small but I WILL be patient. I will persevere.

By the way, I am reading a book called "Success Through A Positive Mental Attitude" and it's a GREAT book for me. I had noticed that I was starting to become a bit negative about things, complaining too much. I wanted to turn that around before it got to be too bad and my husband couldn't' stand to be around me anymore! I was cutting myself down too much. Now, I am telling myself every day how beautiful I am, inside and out. I am consciously making a great effort to ALWAYS see the positive side of things. I am making an effort to be the most pleasant person I can be. Because no one likes to be around a crabby negative person!

Monday 1/25/10

Weights Day

Workout A

BB Squat 70 lbs - Up 10 lbs from last time, much harder

Leg Extension 82.5 lbs - Up 2.5 lbs from last time, will go up to 85 next time

BB Deadlift 85 lbs - Up 5 lbs from last time, will up up to 90 next time! PB for me (as far as getting 10 reps)! I have no idea what my 1 rep max would be!

BB Bench Press 35 lbs (still too easy) - up 5 lbs from last time, will go up another 5 next time

Incline DB Flyes 30 lbs - this one was a bit difficult, but I still made 10 reps so I will have to go up next time

DB Rows 40 lbs - this was a challenge. Not sure if having to use the dumbbells with weight plates made it more difficult simply because they are bulkier than set dumbbells.

BB Shoulder Press 30 lbs - got 10 reps so I'll move up to 35 lbs next time.

DB Bicep Curl 30 lbs - got 10 reps so I'll move up to 35 lbs next time.

Tricep Kickbacks 20 lbs - this was difficult, will stay here

Seated Calf Raise 25 lbs - this is quite easy, not sure what I should do about this. I can add more weight to the dumbbell but it hurts my legs where the dumbbell is sitting more than anything. Maybe I'll use one of my kids and do the donkey calf raises.

Ab Crunch 25 lbs - still pretty easy, I think I need to incorporate more ab work into my routine.

OVERALL: A perfect week down! 11 more to go for phase 1. There are still things I need to get going on (like getting the proper supplements for muscle recovery) but I have a nice start! I will continue to lift heavy (heavy for me, that is) with one set 3 times per week during this 12 week phase. You will probably laugh when you look at a 30 lb bicep curl or military press and think of it as "heavy", but my arms are tiny...believe me, it's hard for me!

There are still a few exercises that are a bit too easy for me, I had to start somewhere though and I hate to go too heavy at first to where I leave no room for advancement. I think I should be squatting heavier than 70 lbs but that will come. I really need a squat rack!!

My deadlifts are going great, it's my favorite lift. The only concern I have is that my fingers always seem to give out before my legs have been punished enough. I actually had to stop at 7 and regrip because my fingers were slowly starting to unwrap from the bar. I wish I knew how to prevent this! And I worry that it will stop my hinder my progression. Any ideas??

Anyway my method is double progression. Every workout I try to get at least 8 reps. Once I can reach 10 reps with that weight, I move up 2.5-5lbs and go back down to 8 reps. I do just once set with slow and controlled movements. This is hard and I am still working on getting the technique down. It's too easy to want to use momentum with heavy weight.

Saturday & Sunday (23rd & 24th)

Saturday - Weights Day - Workout B

Lunges 40lbs
Extensions 80lbs
Deadlifts 80lbs (man do I love these things!!)
Leg Curl 50lbs
DB Incline Press 30lbs - too easy
BB Bent Over Row 30lbs - too easy
DB Pullover 15lbs - not sure about this one, maybe I'm not doing it right. what other exercise can I use to hit the lats (without a machine)??? anyone know??
DB Shoulder Press 30lbs
BB Bicep Curl 30lbs
Skull Crushers 20lbs
Ab work (25lb plate)

I completed 10 reps of each exercise (except skull crushers, got 9) so I guess that means it's time to bump up the weight on everything next time!! I'm scared!

Sunday - Rest Day

p.s. I love eating carbs!

Friday 1/22/10

No weights today. I leave at least one day in between training sessions for rest and recovery. It is during this time that your muscles repair and rebuild themselves. Rest is as important as training.

Breakfast: Oatmeal mixed with natural peanut butter, 1 egg

Snack: 170 cal protein bar

Lunch: ww linguine with red sauce at Olive Garden (one of the healthy choices). p.s. when are they going to serve more varieties of pasta in whole wheat???

Snack: oatmeal mixed with natural peanut butter

Dinner: leftover pasta, 3 turkey sausage links for extra protein

Dessert: 1 oz dark chocolate

late night snack: 2 handfuls pretzels, string cheese

Middle of the night snack: Emma woke up hungry at 1:30 of course, so we went downstairs and had cereal. Fiber One, 1% milk, raspberries, edamame

Today my legs are a little sore from my squats and deadlifts yesterday. I LOVE that pain. As one of my friends said, "it reminds you that you DID something". Amen!

Thursday 1/21/10

THE PERFECT DAY!

Breakfast: Blueberries, raspberries, oats, kefir

Snack: 1 whole egg, 3 egg whites, 3 turkey links

Lunch: 1 1/2 slices ww bread w/natural Peanut Butter, Jello, veggies

Snack: Fiber One cereal, 1% milk

Dinner: Chicken breast smothered in stop light peppers, onions & mushrooms, melted pepper jack cheese, 1 small yam

Dessert: 1 oz dark chocolate

WORKOUT: Weights WHOO WOO!!

I wasn't sure where my strength was at with the weights since I took the month of January to do strictly cardio, so I have to play around with it this week.

Squats @ 60lbs - far too easy, will bump it up to 70 lbs I think
Leg Extensions @ 80lbs - will stay here as it is tough doing this slow and controlled
Deadlifts @ 80lbs - yowzers!
Bench Press @ 30lbs - too easy
Incline DB flyes @ 30lbs - good
DB Rows @ 30lbs - too easy
BB Mil. Press @ 30lbs - good
DB Bicep Curls @ 30lbs - good
Tricep Overhead DB @ 22lbs - good
Standing Calf Raise @ 30lbs - too easy
Ab Crunch using 10lb plate - too easy

There you have it! I'm back in my element, ready to eat up those carbs and grow some beautiful muscle!!

Wednesday, Day 18

quick entry...

Breakfast: 200 cal protein bar (only 2g sugar, protein up the wahzoo)

Lunch: another 200 cal protein bar (was shopping)

Snack: Fiber One, 1% milk

Snack #2: edamame

Dinner: 3 slices (squared) homemade roasted veggie pizza, 8 spears steamed asparagus

Dessert: 10 calorie lime jello

Workout: Turbo Jam (20 minutes)

That's it for strictly cardio/low carb plan. On to weight lifting tomorrow. I miss it too much. I get bored too easily doing the same thing over and over, that is why doing 30 day shred for 30 days didn't work. I had to mix it up with Turbo Jam.

Tuesday, Day 17

Epic fail.

Thaaaaaaat's right. You heard me. I'm a cheater. I can't be trusted. Well, in the kitchen anyway.

Here's the food log for today.

Breakfast: fruit, yogurt, granola parfait

Snack: white bread w/nutella, 1 egg, 2 turkey links (380 cal)

Lunch: Pizza for one (420 cal)

Snack: none

Dinner: Homemade pizza (pesto sauce, roasted stop light pepper, onions, mushrooms, cheese)

Oh, but I didn't stop there....

6 mini tacos (300 cal)

Dessert: smart ones (170 cal), Swedish punsch roll (190 cal), gingerbread cookie

WORKOUT: Turbo Jam turbo sculpt 40 minutes ... at least I did ONE thing right today

OVERALL: I'm not even going to get into it...today was bad. I have these days from time to time. I'll consider it a "cheat day" and move on. It's embarrassing, and this accountability thing is a good eye opener. Sigh...

I just have to keep reminding myself that the more days like this I have, the farther away my goal gets.

Better luck to you all today!!

Monday, Day 16

16 days into my calorie zig-zagging and cardio party...

Breakfast: scrambled eggs (1 whole, 3 whites)

Snack: none

Lunch: Turkey, bacon, cheese flat bread melt (calories 300?), Fiber One cereal, 1% milk (I was a hungry girl because I had a tiny breakfast and no snack...I know better than to do this)

Snack: Fiber One cereal, 1% milk, 1 oz. 60% dark chocolate

Dinner: brown rice and sirloin stir fry (yep, I had carbs. But I didn't stop there...) 2 slices whole grain bread w/apricot preserves and farmers cheese

WORKOUT: none

As you can see, I'm having a hard time getting off the carbs again. This is a common occurrence for me when I have a slip up. BUT, tomorrow is another day. I can say with confidence that I'm back to exercising (and I can say this because I always blog about the previous day...so it's actually Tuesday as I write about Monday....and I've sculpted my body for the day. More on that tomorrow)

Not much time left for carb cycling and cardio fanatic-ness. I can manage to get about 3 more cycles in.

Days 13, 14 & 15

Weekend away from home:

Friday was good, was planning on keeping it that way even though we were going to stop along the way to eat dinner. I assumed we'd be getting out of the car and eating IN a restaurant but hubby wanted to do a drive thru so we could keep on the move. I drove the whole way there, so I had to eat while driving. Of course we stopped at McDonald's and it is hard to find something there that is both carb free and easy enough to eat while driving.

I ended up eating a grilled chicken sand which, bun and all :( BUT, I kept it as healthy as I could. I didn't eat fries, and I opted for grilled instead of breaded. That was smart.

Saturday was also good. Despite the fact that the free breakfast spread at the hotel consisted of a lot of disastrous temptations, I stuck with eggs and an apple. Lunch was also healthy at the Olive Garden with Minestrone soup and salad. One small treat in the afternoon, fat free frozen yogurt. And for dinner, smart again with a tilapia dinner plate at Perkins which was only 420 calories. I ate carbs with it again (white rice) but with that little amount of calories, and the fact that I REALLY wanted the country fried chicken on biscuits smothered in gravy (and didn't order it) it was a success!

Sunday was OK. Started out great again, apple, yogurt and eggs. Lunch at IKEA - Salmon with some cool broccoli/potatoes au gratin thingy. If I would have stopped there, it would have been a good plan. But I ate one of Edens breaded chicken strips she couldn't finish. :( Then, I ate a mammoth muffin from Perkins which is a BAD as well. For dinner when we rolled into town at 7:15 I had a roasted chicken sub from Subway. Great - except for the carbs at night thing which I found difficult to avoid this whole weekend.

I packed my running shoes and workout clothes with the full intention of using the fitness room but didn't. We walked and walked and WALKED all day both Saturday and Sunday which was good in place of NO exercise but I should have still done something to get my heart rate up :(

OVERALL: I am disappointed in myself for slacking. However, on a trip like this I would normally take the opportunity to pig out on anything and everything, and I held back even though it was hard. I made smart choices most of the time with one pretty minor slip up each day. It definitely could have been worse. But now we are back, it's Monday, and I can kick it into full gear again.

Oh, and I should mention that we went swimming also. That was nice, I love to swim. But it was a nice reminder of how uncomfortable I still am in a swim suit. I am too self conscious about my body. At least there was no one else in the pool that first day.

One thing worth mentioning...

You'll notice I always walk right after I do my 30 Day Shred video...why?

I know that this video technically isn't weight training like I think of weight training (although there are compound and isolation exercises using weights). But I like to get cardio in after a weight training session. Here's why:

You are burning thru sugar that's readily available while you are exercising with weights. When that is depleted, the body starts to go for fat. This is when cardio works to burn fat. Get in your fat burning zone by walking at a brisk pace, jogging, elliptical, things of that nature. (NOTE - running or other high intensity cardio is NOT in your fat burning zone according to Bodybuilding.com. This type of workout is good for cardiovascular health)Watch the video to get this information.

Also, some VERY educational videos for those of you wishing to either loose fat or put on muscle. Check it out --->click me Once you get to the site, scroll down to the middle of the page to where it says Get Started. You'll get a lesson in what exercises you should be doing, how often, intensity, nutrition, supplements...everything you need to know to get the results you are after.

I have a body space on bodybuilding.com. It works similar to DailyBurn, which I described to you in a previous post. You can sign up for one (it's free) and look me up! My profile is lovetogetlean. It's a great source for support from others who have the same goals as you. You can write blogs, log workouts, post progress pictures, and TONS of other data, as well as view other other member's stats. Very helpful tool!

Day 12, Thursday

HIGH DAY

Breakfast: 1/2 protein shake w/oatmeal & strawberries

AM Snack: 4 egg white omelet w/scallions & Havarti cheese

WORKOUT: 45 minute yoga session

Lunch: 12 shrimp w/cocktail sauce

PM Snack: Fiber One cereal

Dinner: 1 beef enchilada, glass red wine

WORKOUT: 30 minute walk at incline

OVERALL: It was a high day but I didn't want to go overboard since I technically treated yesterday as a high day. But since it was already in our menu plans to have enchiladas I just ate it. The carb obviously was the tortilla but it was a multi-grain tortilla with Omega-3 and 3 grams of fiber. And it was home made, not processed.

As far as exercise goes, I felt kind of like I was hit by a bus and not sure why. My back muscles were sore, my legs muscles were sore and it hurt to move! I thought I might be getting sick because it couldn't have been from working out. I haven't changed a thing in my workout routine for the past almost 2 weeks, I couldn't be sore from that, could I? Well, I never did get sick so I guess I must have just worked really hard. Still odd to all of a sudden get sore like that. Anyway, I thought I better take it a little easy today without taking a rest day so I did yoga (which felt great to stretch my sore muscles) and then after dinner I was feeling more energized than normal so I got a hill walk in too. Worked up a nice sweat during both sessions.

Also, my right shoulder has been "grinding" a bit lately when I do front lat. raises and windmills and such. I'm SO AFRAID of injury, that would be devastating. So I have omitted the shoulders exercising for the most part. I think I'll give it some rest for a good couple days. Maybe I need to take some joint lubing supplements.

We are off to Minneapolis for the weekend. That will be a challenge for me. I have to keep up with my exercising (at least the hotel has a fitness room) and diet. It's always hard for me to stick to a strict plan when we eat out. Of course the hotel has an awesome breakfast sitting out every morning (donuts and sausage are among the choices), but they have healthy options so I will still be able to eat sensibly. Still, it's a BIG challenge! But I'm committed and I know I can do it. I'll try to keep up with my posts but I might not get to it every day. I'll still post what I ate each day, even if I do it all Monday when we get back.

Day 11, Wednesday

LOW DAY

Breakfast: Fiber One Cereal, 1% milk

WORKOUT: 30 Day Shred, 20 minute walk at incline

AM Snack: 1 whole egg, 4 whites omelet w/ havarti cheese & salsa

Lunch: 1 slice WW bread with natural peanut butter

PM Snack: Fiber One Cereal

Dinner: 3 small ribs, 1 twice baked potato half, cauliflower w/ cheese sauce, salad, glass red wine

Dessert: chocolate cake w/ frosting

OVERALL: OK, I know this was NOT a high carb/calorie day BUT we were going to have guests over for dinner, and sometimes to save myself the embarrassment of explaining why I'm eating something completely different from the rest of the group, I just eat what's there (in moderation). See, whenever I try to explain to anyone my system of calorie zig zagging, or that I'm not eating carbs past 3pm, or that I'm trying to "lean out", I get the same response. "WHY?? You are already so skinny!!"

Well, this may seem like an awesome compliment but it actually embarrasses me. See, most everyone has body issues, even swimsuit models! While I am at a very healthy weight and I am quite lean, there are problem areas I feel could use some improvement. For instance, my backside and my thighs are nowhere near swim suit ready. I am sick and tired of missing out on going to the beach and the pool with my kids because I am ashamed of my legs.

Overweight people never understand this. They laugh at me and tell me how ridiculous it sounds. But I have a goal for myself, and I'm just not going to be satisfied until I reach it. I am ashamed to be seen in a swim suit because I feel like people are looking at my jiggly lumpy thighs in disgust. They probably are shocked to see someone at my weight have such terribly unattractive legs.

I blame it on my 20's. I always used to be able to eat whatever, whenever and still maintain a stick figure. (I will mention though that I was never happy with my thighs, even as a teenager) Then I turned 21 and discovered alcohol. I liked it....too much. I was in college and living in a town where places like McDonalds and Hardees were available to me whenever I felt the urge. Unlike growing up where the nearest fast food place was 30 minutes away. I went crazy! I was careless. I gained weight. Well, I gained FAT. I just wish that I could have started my passion for health and exercise a little sooner.

Anyway (I'm getting windy here) my point is, sometimes your diet doesn't always go as planned. And you have to expect that. I knew I was going to be "naughty" and have ribs and a potato at 6pm and even cake. But I'm OK with that, the little indulges now and then are fine. It doesn't derail me from my goal, I don't just throw in the towel and say, "well, I blew the day, might as well blow the rest of the week too". NO WAY! I'm going to be diligent and consistent. And that is what is going help me acheive my goal!

p.s. that cake was great!

Tuesday, Day 10

LOW DAY

Breakfast: Fiber One cereal

AM Snack: little popcorn, 2 whole eggs, 3 whites, Nature Valley Sweet & Salty bar

WORKOUT: 30 Day Shred, 20 minute walk at incline

Lunch: 5 Boca meatless nuggets, sweet potato fries

PM Snack: Nature Valley Sweet & Salty bar

Dinner: Lentil Soup

Pre-bed snack: Fiber One cottage cheese, 1 tsp Natural Peanut Butter

OVERALL: could have done without 2 of the sweet and salty bars since they have 11 grams of sugar...that was a bad. But still, the day could have been worse. In fact, when I'm not consciously watching my calorie intake, I am positive that it looks much worse. I should actually write down what I eat on one of my "don't give a S*#t" days in the future (hopefully it's WAY into the future) just to compare. I think I'm used to eating a lot.

WEDNESDAY MORNING....

I weighed myself this morning. I try to weigh myself once a week, preferably the 3rd morning after a high carb day. I wasn't overly enthused about the result of over a week of pretty restricted diet and daily exercise but it is going in the right direction so I guess I shouldn't complain. I was down almost a pound. After the Christmas gorge and barf-o-rama fiasco I weighed 115.8 and this morning I was a solid 115.

I don't really have a weight loss goal, but I do have a fat loss goal. And if I lose fat, I'm assuming the scale will go down. I don't expect to be adding muscle with the puny 3 and 5 lb dumbbells I'm using with 30 Day Shred. (that comes next month!!) My goal isn't about weight, it's about measurements. I would LOVE to shave an inch off my thighs. An inch of fat of my thighs would TOTALLY make me happy :)

Day 9, Monday

LOW DAY

Breakfast: 2 egg whites, 1 whole egg, 1 slice havarti cheese, oatmeal (couldn't finish it though)

WORKOUT: 30 Day Shred, 20 minute walk at an incline

AM Snack: Protein shake w/ oatmeal and strawberries

Lunch: Lentil Soup, popcorn

PM Snack: Fiber One cereal

Dinner: Salad, 6 Large Sea Scallops

OVERALL: My motivation is still pretty high but today was a day where I had to REALLY fight to not cheat. I think my emotions play a part. Huh, never thought of myself as an emotional eater. Anyway, food choices were pretty ok. Exercise is going amazingly well. Have not gotten off goal (which is to continue 30 day shred until the last day of January) and I think that is the key for me. Before, I was making all these long term goals and I was never reaching them. Making shorter term goals like a month out is better. When I reach it I will feel elated I'm sure.

Sunday Day 8

HIGH DAY

Breakfast: Fiber One cereal, 1% milk

AM Snack: none

Lunch: 4 pieces Chicken & spinach pizza

PM Snack: 2 pieces pizza, 1 slice WW bread w/ Nutella

Dinner: WW spiral pasta with shrimp and lemon goat cheese

Snack: 1 piece pizza, 1 piece chocolate, 1 gingerbread cookie

WORKOUT: rest

OVERALL: The day was not perfect by any means. I had quite a lot of carbs (which is ok since it's a high carb day...however I went a tad overboard). Sometimes, on my high carb days, I make the mistake of treating them more like "cheat days". That is OK as long as it is no more than once per week. If I find that after a week I have not made any progress with my fat loss, then I have to eliminate those cheat days altogether and just have a cheat meal once per week.

All in all I would say the week was a success. On to week two!

Saturday, Day 7

Saturday 1/9/10

LOW DAY

Breakfast:
1 whole egg, 3 whites (omelet) w/
1 head broccoli, 4 scallions, 1/4 C. cheese

WORKOUT:
30 Day Shred
20 minute brisk walk

AM Snack:
Protein shake w/ muscle milk, oatmeal, frozen strawberries

Lunch:
small Philly Cheese Steak Pita from Pita Extreme
a few Pita Chips (could have done without these)

PM Snack:
1/2 C. Fiber One Cottage Cheese
1 TBSP All Natural Peanut Butter

Dinner:
tiny amount of chicken stir fry (I wasn't hungry at all!)
1 glass red wine

Evening treat:
1 tiny square cappuccino chocolate

OVERALL: I think the day was good again, which makes it an entire week of near perfect eating and exercise behind me! I am so proud of myself! I feel strong, enpowered and successful. And that is just the motivation I need to keep at it!

I have decided that I am going to stick with the calorie cycling and cardio for the month of January to see if I can't get some stubborn fat off. Then, starting in February, I will begin with hardcore weight training again, only doing cardio a few days a week. I will also be bumping up my calorie intake so I can FEED my muscles and hopefully get them to grow and show their beatiful curves!! I think by the end of May, this plan should produce some good results for me.

Friday, Day 6

LOW Day

Breakfast:
1 small Whole Wheat Organic pancake w/6 chocolate chips
1 tsp NATURAL peanut butter
2 whole eggs
2 TBSP salsa
coffee

WORKOUT: 30 Day Shred, 20 minute brisk walk

AM Snack:
10 Kashi crackers
Protein shake: 1 scoop muscle milk, 1 pkg. instant plain oatmeal, 7 frozen strawberries, water

Lunch:
1/2 chicken breast (Emma ate my other half...LOL)
sweet potato fries

PM Snack:
1 slice 100% whole grain bread w/ tiny bit of Nutella (typically a BAD, but I went for it)

Dinner:
8 Boca Nuggets

OVERALL - I think my calorie intake was about right and my food choices were good (although I could have added veggies to dinner and stuck to 4 nuggets, I felt like I needed extra protein...even if it was soy)

New Idea

Since I'm not "training" my mom anymore (although she constantly talks about the need to come over here a few times a week to workout with me) I decided to take this blog in a new direction. I'm going to start documenting my own progress.

I don't expect it to be that exciting since I'm already at my ideal weight. I do, however, wish to continue to plug away at those problem areas. My goal is to be able to wear a swim suit in public without feeling the need to cover my backside! LOL

I'm going to display my food log and list my exercises each day (this is the hope...not saying it will happen EVERY day) and that should make me more accountable, for my own purposes. I have taken pictures of my body but I think it might make my hubby cringe if I posted them. I'll post one for good measure :)

This week (following a 2 week hiatus from diet and exercise) I've been back at it in full force. I LOVE the way I feel! The two weeks around Christmas where I told myself I was on a "break" and I wasn't going to worry about it were nice, but no where NEAR as nice as it feels to be eating right and kicking ass with my workouts like I have been this week.

I am back to carb/calorie cycling and I LOVE it! I swear I already feel leaner....and although it's probably all in my mind THAT'S OK!! The mind is your most POWERFUL ally when it comes to your body's progress.

I am doing three days low: no starchy carbs past 3pm and hovering somewhere between 1100-1200 calories.
Then I do one day high: I can have pasta or rice or potato with dinner so I bump my calorie intake up. (I might eat more during the day too...hello triscuits!!)

This method of zig zagging calories is supposed to burn thru fat like CRAZY and rev up metabolism. Although I'm fairly certain I have a pretty high metabolism anyway judging by the amount of cookies and junk I burned thru during Christmas...LOL!

By going pretty low for three days, you are in a calorie deficit (amped up of course thru exercise) and then right before the *starvation response kicks in, you bump up the calories just a little so your body can relax because it's not thinking it needs to store that extra fat for the upcoming famine. And WHAM! Fat burning is gung ho. At least, that's how it's supposed to work according to what I've read.

Then I have my own little exercise scheme as well. I've read that for ideal fat burning, you should walk at a brisk pace, or do whatever form of cardio you like that keeps you in your fat burning zone. NO KIDDING?!?!?!?! You mean I don't have to run on the treadmill for hours anymore? HALLELUJAH! In fact, I've read that cardio does nothing for FAT loss unless you do it in the morning in a fasted state (and who wants to do that??) or right after a weight training session. The later is what I do. But I don't run, I walk briskly. (I emphisize FAT loss because weight loss and fat loss can mean two different things)

So, this week my regimen has consisted of LOW DAYS (Sun, Mon, Tue) followed by a HIGH DAY (Wed), back down to LOW DAYS (Thurs, today and tomorrow), etc.. And I've started with a weight/cardio DVD called 30 Day Shred, followed by 20 minutes of brisk walking every day this week so far.

Still not my IDEAL plan, but it's a start. I had to break myself in slowly after the Christmas break.

And there you have it! I'm hoping to really see a difference in my body by summer. Keeping this online fitness diary should be good for me. We'll see.

And here is a little before pic. I'm really hoping to "beef" up my arms a bit more but I think that might be hard right now when I'm eating so few calories.



I also track my weight training and other forms of exercise on a website called GYMINEE. Or, you can just go to Daily Burn, which is where I enter all my nutrition and workout data. Set up your own account and then friend me so we can share our workout success and keep each other motivated! I have a couple friends from high school that are on the site and it's fun to keep each other in the game!

I like it because of the ease of use when it comes to logging weight training sessions. And I always have a reference if I want to look back and see what my previous weight was or how many reps I'm at so I can keep progressing.

Enough talk! Good luck to everyone on their own fitness and diet goals. Let's make 2010 our year to shine!!

*I made a reference to Tom Venuto's website when it comes to the starvation response because I've read his stuff and he is a very wise man in my opinion. And he has the body to prove it! I first read of the zig zag method in his book Burn The Fat, Feed The Muscle.