Today marks the start of the second of 3 phases in the workout plan I am currently following. The first month seemed almost too easy, since there was no cardio. Today, that changes.
I am moving to a six day split with weights and adding 4 days of cardio. So this morning, I did my weight workout (back) and then hit the treadmill for 30 minutes. Ugh....now I know why I hate running on the treadmill. In all fairness, it is a bit more interesting when you are in a room with other people plugging away at the same thing and there are tvs. Not that I watch them. But they are there. I guess I could run the track, but something about looping and looping and looping doesn't seem very nice on the knees.
I'm supposed to be starting to cut back a little on starchy carbs now. It looks like the menu shows no starch after the mid-afternoon meal. Hmmm, this ought to be interesting! I fear the next two months are going to test my will and determination. But I'm holding strong.
My clothes fit so much looser already. This gets me super pumped for what the the new year holds! I had on a pair of pants yesterday when I realized something, they used to be tight against my thighs and butt. They are now loose. So I decided to get out my "test" pair of jeans. There was an area of sag just beneath my butt cheeks where I had previously been ready to burst out. These were pants I never really wore because I felt they looked to tight. Not anymore! This is working.
In my measurements today most of it stayed the same, but my flexed bicep went up half an inch and my shoulders went up 1 inch. I am not sure how accurate the shoulder measurement is though, I need to start having Andreas measure me instead of Eden. But I'll take it! Weight is up to 112.6. Wonder what it will be in about a week?
So, the average woman who strength trains with weights 3 times per week can gain 1 pound of muscle a month. That seems like a painstakingly long time for 1 measly pound! I know the road is long and hard but I'm willing to travel it.
Today is going to be a busy day. I need to go grocery shopping, make my Halloween costume (I'm going to be a mummy), get my front porch spookified, prepare some protein for the week: chicken, chicken, more chicken. Then at 3:30 I want to take the kids to the gym for some Halloween games: bouncy houses and stuff. Quick get home to make dinner before the trick-or-treaters get here. So what am I doing blogging?????
Monday, October 31, 2011
Saturday, October 29, 2011
tomatoe-tomato
Ok, ladies. When I say that you should pick up a barbell and do some weight lifting to build a gorgeous body, this is NOT what I mean.
 |
| These two obviously take steroids because women just aren't capable of building muscle that big. Even for a man to build muscle like that would require a LOT of hard work, naturally. |
This, however, is more like it. I think this woman has a fabulous body. Maybe even on the thin side. But her muscles are very defined, yet still feminine, and she is tight and toned. This is the picture I have in my head of what I want to look like.
In the end, it's all about personal preference. If you want to look like a man dressed in drag, take steroids. I prefer to keep my feminine side.
And of course it's possible to take things into the opposite direction.
 |
| My guess is that if you cared at all what you looked like, you wouldn't want to look emaciated like the poor woman on the right. But what do I know? Maybe she doesn't care. All of these women are athletes. Which would YOU want to look like? There is a point at which you can take something too far. Train natural. Train smart. Be healthy. |
Friday, October 28, 2011
Day 26
Today my mom and I met with a trainer at the gym. She was super cute, sweet and fun. Really liked her. She told me about a variety of classes I might enjoy to supplement my current workout. One of which she said was really intense, mainly for enhanced sports training, lots of plyometrics....but it was fun. She thought I'd like it. Hmmm....maybe. I really do want to try classes at some point. But nothing until after Phase 3.
Speaking of that, today was the last workout in Phase 1. Can't believe it's already 1/3 over! Now I'll get to start adding some cardio, which is good because I've kind of missed it. I feel a little guilty not doing it but I'm happy I stuck with the program and did as I was told because it's all part of a process, no matter how against the grain we think it might sound. I knew that Phase 1 was all about building muscle and I needed to concentrate on gaining instead of taking calories away with cardio. Incidentally, my weight went up two pounds. I went down to 109, now I'm back up to 111. A 2 pound gain would be pretty normal for where I'm at in my cycle right now. It will be very interesting to see where my weight is in another two weeks. Hopefully I won't go back down to 109!
I had the trainer show me how the assisted pull up machine worked since I'd never used one before and she showed me how I could use as much or as little help as I wanted, lifting my "98 pound body". I know she said it as a joke, maybe even a compliment, but it just reminds me how far I have to go. I am tired of being skinny. I asked my mom in the locker room if she thought I looked stupid lifting weights. I mean, considering I look 98lbs and all. She said, "NO!" - but obviously she's not going to tell me, yes, Charlotte, you do indeed look stupid. "Every time I see you walk by I marvel at your physique." And that really made me feel good. Even coming from my mom, who is biased and will tell me how beautiful I look even on my worst days.
I'm trying to gain weight and I've discovered how hard that actually is. People probably think gaining "weight" is pretty easy, a fun prospect even. Just gobble down cheeseburgers, fries, pasta, soda, cake, cookies and potato chips every day. But that's not going to help me put on the weight I want. And it's going to make me feel pretty lousy too. In truth, I think gaining weight is going to be just as hard as losing. It's funny to think that I am trying to gain weight, yet, there is still fat that I want to shed. It's pretty ridiculous actually, but we can't change how we are made. Women store fat in their hip, thigh and butt area to protect babies, to keep the human race alive, so it's only logical that it would be the last place you take it off. The body will fight to hang onto it. I just have to convince my body that I am done with the baby thing and it can let go of it now. I've done my part to populate the planet.
I have learned to be patient through this whole experience. And it's nice to know that while body building grows muscles and shapes a body into a pleasing composition, it also has many other benefits. I have learned discipline, consistency, determination, motivation, self-love and most importantly, patience. I really needed help with that one. That is a skill I'm sure will take me a lifetime to perfect. But for now, I think I am doing better than ever using the patience it will take to succeed. Once I finally accepted that nothing was going to give me the results I wanted quickly, I was able to fall into a steady groove that will take me all the way to success. I'm hoping that the 8 month time frame I have set for myself will be enough.
I've stuck to a high protein diet over the past 26 days, and have had no cheat meals, snacks, desserts, etc. of any kind during that time. There were moments when I felt weaker than I was in the beginning but I used a technique I found worked for me in those situations. When I feel an urge (like when contemplating ordering pizza) I use my inner voice and say "I know that pizza tastes good and I really want to eat it now, but will it help me get to my goal?" It has been a very successful tool.
Eventually, maybe at the end of Phase 3, I will have my body fat measured at the gym, to see how accurate my home measuring has been. I know they use calipers too, but I think they have many different spots on the body that they measure, not just above the iliac crest.
Anyway, I thought I'd share my workouts for the last two days:
(yesterday) Legs
extensions - 10 X 3 @ 80lbs (oooh burn!)
wide squat - 10 @ 60lbs/ 8 @ 70lbs/ 8 @ 70lbs
leg press - 10 X 3 @ 90lbs
single leg kettle bell deadlift - 10 X 3 @ 40lbs
lying leg curl - 10 @ 35lbs/ 8 @ 40 lbs/ 8 @ 35lbs
seated leg curl - 10 @ 25lbs/ 10 @ 25lbs/ 6 @ 35lbs
(today) Shoulders/Abs
seated db press - 10 @ 15lbs/ 6 @ 20lbs/ 10 @ 15lbs - weight is per arm
rear delt cable flyes - 10 @ 45lbs/ 10 @ 45lbs/ 10 @ 30lbs
db front raise - 12 @ 8lbs/ 10 @ 10lbs/ 10 @ 10lbs/ 6 @ 8lbs - weight is per arm
seated arnold press - 10 X 3 @ 12lbs - weight is per arm
db lat raise - 10 X 3 @ 8lbs - weight is per arm
seated bent over delt raise - 10 X 3 @ 10lbs - weight is per arm
crunches - 10 X 3
roman chair - 10 X 3 (love this thing!)
oblique twist machine - 10 X 3 @ 30lbs - each side
And I tried the assisted pull up machine just to see what it was like. I had it set at 8 (which I think means that it is assisting with 80% of my body weight and I'm doing the rest) and it seemed like it was a good number to start. Something I would be able to do 3 sets of 10 reps with.
Thursday, October 27, 2011
misery
I sort of feel like a huge whiner lately. I've been sick over a week and in pain since Monday's workout, when will it end?????
I had legs day on Monday. For some strange reason, doing seated and standing calf raises, SHREDDED my calf muscles and I LITERALLY can not walk. Ok, sure, I can walk, but I have to be hunched over with my knees together and I look like a freak. Or, I can tip toe. Those are my only two options. I can not stand straight up, the stretch just kills my calves. I would have thought it would be gone by today.
My family was very concerned at first, now they just laugh at me. I actually contemplated peeing my bed last night because the thought of getting up and walking to the toilet scared me. I thought I was going to have to crawl to the bathroom.
And of course today was legs day again. So I hobbled into the gym.....very.....slowly. Trying to mask the fact that I was in an enormous amount of pain. The more walking I do, the better it feels anyway. My husband told me I was crazy. "you aren't going to the gym, are you??" he asked this morning as I was getting my clothes on. "You're sick and crippled." Well, I did go, I just didn't do any calf exercises. They just assisted on things like seated ham curl.
I am going to go soak in my whirlpool tub with some Epsom salt and pray that I will feel normal tomorrow. I've got shoulders and abs tomorrow and I'm looking forward to it.
I had legs day on Monday. For some strange reason, doing seated and standing calf raises, SHREDDED my calf muscles and I LITERALLY can not walk. Ok, sure, I can walk, but I have to be hunched over with my knees together and I look like a freak. Or, I can tip toe. Those are my only two options. I can not stand straight up, the stretch just kills my calves. I would have thought it would be gone by today.
My family was very concerned at first, now they just laugh at me. I actually contemplated peeing my bed last night because the thought of getting up and walking to the toilet scared me. I thought I was going to have to crawl to the bathroom.
And of course today was legs day again. So I hobbled into the gym.....very.....slowly. Trying to mask the fact that I was in an enormous amount of pain. The more walking I do, the better it feels anyway. My husband told me I was crazy. "you aren't going to the gym, are you??" he asked this morning as I was getting my clothes on. "You're sick and crippled." Well, I did go, I just didn't do any calf exercises. They just assisted on things like seated ham curl.
I am going to go soak in my whirlpool tub with some Epsom salt and pray that I will feel normal tomorrow. I've got shoulders and abs tomorrow and I'm looking forward to it.
Wednesday, October 26, 2011
Day 24
First...
http://thearffadventure.blogspot.com/2011/10/yummy-muesli-recipe.html click this link if you are interested in a nutritious recipe for muesli
Second...
I killed my chest and triceps today at the gym. The fact that my left arm seems to have limited mobility made it even worse. I am really wishing I never got that damn flu shot. But I toughed it out. Here's how the workout went today:
push ups - didn't do them. I really need to get past my insecurities. I was too embarrassed to do them. Even though I'm really good at push ups. I don't know what it is with me. I will have to do them tonight. I'm far too sore to attempt them now.
Incline DB press - warmed up with 10 reps, 15lb dbs. Set went 10 reps, 20lb dbs/10 reps, 20lb dbs/6 reps, 20lb dbs
Flat bench flyes - 10 reps, 12lb dbs/10 reps, 15lb dbs/10 reps, 12lb dbs
Decline flyes - 10 reps, 10lb dbs/10 reps, 12lb dbs/10 reps, 12lb dbs
Bench dips - 10/10/8
Tricep extension machine (luv this thing) - 10 reps, 20lbs X 3
Lying EZ bar tricep ext. (just bar, no weight) - 10 reps X 3 - arms were shaking here
DB Tricep kickback (single arm) - 10 reps, 8lbs/10 reps, 8lbs/8 reps, 10lbs/6 reps, 8lbs - arms are toast!
Overhead tricep extension - 10 reps, 10lbs/10 reps, 12lbs/8 reps, 15lbs
Cable tricep extension (supposed to have been single arm but there was NO way, even on the lightest weight, I couldn't even do one rep my arms were so done), using both arms - 10 reps, 20lbs X 3
And done! I can barely lift my coffee mug to my mouth right now. Oh mama!
I definitely notice that I work much harder at the gym. I can easily focus, I take my time with every rep and I am feeling it! I've never been happier to step outside my comfort zone. It's still intimidating working out next to men because I am so small. But as I'm working out in front of the mirrors I am able to really see how defined my arms are and how tiny my waist is! Even my hips seem smaller in those mirrors! I'm not really as full of myself as I sound. It's just nice to get a little boost of confidence like that once in a while. For the first time in.....well.....ever, I was happy with what I saw. It's truly something special when we can finally look into a mirror and not pick apart every flaw.
http://thearffadventure.blogspot.com/2011/10/yummy-muesli-recipe.html click this link if you are interested in a nutritious recipe for muesli
Second...
I killed my chest and triceps today at the gym. The fact that my left arm seems to have limited mobility made it even worse. I am really wishing I never got that damn flu shot. But I toughed it out. Here's how the workout went today:
push ups - didn't do them. I really need to get past my insecurities. I was too embarrassed to do them. Even though I'm really good at push ups. I don't know what it is with me. I will have to do them tonight. I'm far too sore to attempt them now.
Incline DB press - warmed up with 10 reps, 15lb dbs. Set went 10 reps, 20lb dbs/10 reps, 20lb dbs/6 reps, 20lb dbs
Flat bench flyes - 10 reps, 12lb dbs/10 reps, 15lb dbs/10 reps, 12lb dbs
Decline flyes - 10 reps, 10lb dbs/10 reps, 12lb dbs/10 reps, 12lb dbs
Bench dips - 10/10/8
Tricep extension machine (luv this thing) - 10 reps, 20lbs X 3
Lying EZ bar tricep ext. (just bar, no weight) - 10 reps X 3 - arms were shaking here
DB Tricep kickback (single arm) - 10 reps, 8lbs/10 reps, 8lbs/8 reps, 10lbs/6 reps, 8lbs - arms are toast!
Overhead tricep extension - 10 reps, 10lbs/10 reps, 12lbs/8 reps, 15lbs
Cable tricep extension (supposed to have been single arm but there was NO way, even on the lightest weight, I couldn't even do one rep my arms were so done), using both arms - 10 reps, 20lbs X 3
And done! I can barely lift my coffee mug to my mouth right now. Oh mama!
I definitely notice that I work much harder at the gym. I can easily focus, I take my time with every rep and I am feeling it! I've never been happier to step outside my comfort zone. It's still intimidating working out next to men because I am so small. But as I'm working out in front of the mirrors I am able to really see how defined my arms are and how tiny my waist is! Even my hips seem smaller in those mirrors! I'm not really as full of myself as I sound. It's just nice to get a little boost of confidence like that once in a while. For the first time in.....well.....ever, I was happy with what I saw. It's truly something special when we can finally look into a mirror and not pick apart every flaw.
Tuesday, October 25, 2011
Day 23
This friggin' sore throat has really got the best of me. I finally went to the walk in clinic yesterday to make sure I didn't have anything nasty like strep. Well, the good news is I do not have strep. However, they seem to think I have seasonal allergies. I'm not so sure I agree since days before I got my sore throat and lost my voice, the same thing happened to my daughter. Only she was lucky to only have to deal with hers for about 2 days. Anyway, I came home afterwards and crawled into my bed and slept for 2 hours. That felt great! I got some cough syrup with codeine to help me sleep and I think it did a good job. I am still coughing today and probably still only functioning on 80%.
Then I decided to get a flu shot as long as I was there. The shot didn't hurt at all but the hours afterward were SO PAINFUL! I've never reacted to a shot that way before. I could hardly move my arm and it was way worse than any muscle soreness I've ever felt. Almost like a constant muscle burn. NOT fun. I'm glad Emma got the mist now that I know how the shot feels.
Whining aside, I went to the gym this morning. We timed it perfect so that I could give Hanna a ride to school on my way. This is going to work out so great. And I know you were asking about this, Amanda, the reason I decided to join the gym is due to all the cable exercises coming up, especially in phase 3. Cables provide constant tension on the eccentric and concentric movements which is why Jamie uses a lot of them in her workout plan. So I figured that to make the most out of this 12 weeks, I either need to purchases a "home gym" or join a gym. I am SO glad I joined a gym instead!!
There is so much awesome equipment there, I will NEVER get bored. The time goes by so fast too. These last two days that I've been there, when I get to the end of my list of exercises I think "already??" and I just want to keep going...haha! But my muscles are just exhausted by the end so I couldn't even if I wanted to. Today was about an hour, start to finish. I spent a little extra time looking around for the right equipment but mostly it was pretty fluid from one machine to the next.
Today was shoulders/back and this is what I ended up doing:
hammer strength lat pull 10@70lbs/6@70lbs/5@60lbs/12@60lbs
wide grip lat pulldown 10@50lbs X 3 & one narrow grip 10@50lbs
seated narrow grip cable rows 10@40lbs X 3
t-bar cable pull (which was supposed to be a t-bar row using BB...oops) 10@50 X 3
back extension machine 10@55lbs X 3
DB curls (supposed to be BB) 10@30lbs/8@30lbs/8@30lbs/4@24lbs/4@20lbs - poundage is 'total', meaning 30lbs would be 2 - 15lb dumbbells
incline DB curl 8@24 X 3 - (2 - 12lb dumbbells) wish I could have gotten 10 reps here
alt hammer curl 8@12lbs/8@10lbs/10@10lbs/5@15lbs - this poundage is per arm
also added extra pumps for my left arm because it is much weaker than my right: 4@10lbs/10@5lbs
When I'm doing the hammer curls, my right arm could keep going a few more reps while my left arm is struggling to get the weight up. It's a big discrepancy in my opinion. Gotta strengthen that left arm. Of course the left arm was my 'shot' arm too.
I'm not super happy with my workout results today, simply because I haven't made any strength gains from last week but my aching arm might have contributed to that. At least I didn't have shoulders today - that would have been bad!
I'm eating SO MUCH protein that if I don't start growing some muscles soon, Imma be pissed! LOL. Seriously, all this eating eating eating is wreaking havoc on my digestive system and while I think it's getting a tad better, it's still a nuisance. Some days, I am hungry when it's time to eat, but I don't even want to eat because it feels like that is all I do. And I get tired of protein protein protein. Of course I'm craving stuff like bread and cheese BIG TIME lately. Last night, I almost ordered pizza. I felt THAT crappy. I didn't want to cook, Andreas was working late, I felt horrible. I was on the website, ordering and I finally said, "NO". And I walked away. I knew if it was in the house, I would have eaten it. I wanted it so bad but I WON! I beat my mind. I beat my craving. And I am so proud of myself for powering through a tough situation. This is real, baby!
Then I decided to get a flu shot as long as I was there. The shot didn't hurt at all but the hours afterward were SO PAINFUL! I've never reacted to a shot that way before. I could hardly move my arm and it was way worse than any muscle soreness I've ever felt. Almost like a constant muscle burn. NOT fun. I'm glad Emma got the mist now that I know how the shot feels.
Whining aside, I went to the gym this morning. We timed it perfect so that I could give Hanna a ride to school on my way. This is going to work out so great. And I know you were asking about this, Amanda, the reason I decided to join the gym is due to all the cable exercises coming up, especially in phase 3. Cables provide constant tension on the eccentric and concentric movements which is why Jamie uses a lot of them in her workout plan. So I figured that to make the most out of this 12 weeks, I either need to purchases a "home gym" or join a gym. I am SO glad I joined a gym instead!!
There is so much awesome equipment there, I will NEVER get bored. The time goes by so fast too. These last two days that I've been there, when I get to the end of my list of exercises I think "already??" and I just want to keep going...haha! But my muscles are just exhausted by the end so I couldn't even if I wanted to. Today was about an hour, start to finish. I spent a little extra time looking around for the right equipment but mostly it was pretty fluid from one machine to the next.
Today was shoulders/back and this is what I ended up doing:
hammer strength lat pull 10@70lbs/6@70lbs/5@60lbs/12@60lbs
wide grip lat pulldown 10@50lbs X 3 & one narrow grip 10@50lbs
seated narrow grip cable rows 10@40lbs X 3
t-bar cable pull (which was supposed to be a t-bar row using BB...oops) 10@50 X 3
back extension machine 10@55lbs X 3
DB curls (supposed to be BB) 10@30lbs/8@30lbs/8@30lbs/4@24lbs/4@20lbs - poundage is 'total', meaning 30lbs would be 2 - 15lb dumbbells
incline DB curl 8@24 X 3 - (2 - 12lb dumbbells) wish I could have gotten 10 reps here
alt hammer curl 8@12lbs/8@10lbs/10@10lbs/5@15lbs - this poundage is per arm
also added extra pumps for my left arm because it is much weaker than my right: 4@10lbs/10@5lbs
When I'm doing the hammer curls, my right arm could keep going a few more reps while my left arm is struggling to get the weight up. It's a big discrepancy in my opinion. Gotta strengthen that left arm. Of course the left arm was my 'shot' arm too.
I'm not super happy with my workout results today, simply because I haven't made any strength gains from last week but my aching arm might have contributed to that. At least I didn't have shoulders today - that would have been bad!
I'm eating SO MUCH protein that if I don't start growing some muscles soon, Imma be pissed! LOL. Seriously, all this eating eating eating is wreaking havoc on my digestive system and while I think it's getting a tad better, it's still a nuisance. Some days, I am hungry when it's time to eat, but I don't even want to eat because it feels like that is all I do. And I get tired of protein protein protein. Of course I'm craving stuff like bread and cheese BIG TIME lately. Last night, I almost ordered pizza. I felt THAT crappy. I didn't want to cook, Andreas was working late, I felt horrible. I was on the website, ordering and I finally said, "NO". And I walked away. I knew if it was in the house, I would have eaten it. I wanted it so bad but I WON! I beat my mind. I beat my craving. And I am so proud of myself for powering through a tough situation. This is real, baby!
Monday, October 24, 2011
Day 22
Today was my first day working out at the gym. Oh. My.
I think my weight bench has been deceiving me because I couldn't lift the same amount of weight at the gym. Which REALLY made me want to cry. Because the poundage I'm using is pretty pathetic. That explains why I have hardly any muscles, I guess.
(all exercises are 3 sets of 10 this week)
I was so excited to hit the squat rack that I didn't even notice it wasn't first on the list. Oops. That's ok. I got there, loaded the bar with with 80lbs. Um...no. That felt just way too heavy. I couldn't get low. So I went down to 70lbs. That was really tough. I eventually just had 50 on the bar so I could get down as low as I wanted and still be able to push back up again. I probably should have done at least 60 though. Live and learn.
For leg extensions, I was up to 80lbs. So I started cranking out reps and suddenly...it got really really hard. My quads were burning like crazy! It was really unbelievable. But, not really any surprise considering when I do extensions at home my bench wobbles back and forth and is at a different angle.
Instead of walking lunges, I tried the leg press for the first time ever (not counting orientation). Fun! I think I was on 80lbs with that too. I tried 90 but that felt like it would be a bit much for 3 sets.
Hamstring curl. I was teetering between 35 and 40lbs. I got to try the curl machine where you are sitting upright instead of lying on your belly. THAT was HARD! The proof that my hamstrings are weak was like a bright neon light flashing over my head. Pathetic!
I did single leg deadlifts with a 40lb kettle bell. I really liked that. It seemed a bit easier for me to do the single legs with the kettle bell than the barbell. Pleasantly surprised. But I worked up a good sweat from it!
Then after all this was done, I did standing and seated calf raises. I hate calf exercises. They seem utterly useless and annoying. Although I wouldn't mind having some calf muscles. By this time, I had wobbly jello legs so the raises were hard. Seated I did 70lbs but standing, I started at 50 and ended up at 25lbs. Ouch.
I was going to do shoulders too, to make up for a sick day I took last week but my mom was with me and I figured she didn't want to go on the bike another 40 minutes. So, I'll just take the skip and try not to feel guilty about it.
My mom came with as a guest today and left with a membership! I am so proud of her. I just hope she will learn to feel comfortable enough with the equipment that she won't need my help eventually. Not that I don't like to help her, but when I'm working out, I want to be focused on MY game, not worrying about her.
So, that was how my first gym experience went, more or less. It was a tad busier than I expected but I got over it. It will get easier every day, I'm sure. People there are super nice and helpful. It's going to be like a second family. I'm grateful.
I think my weight bench has been deceiving me because I couldn't lift the same amount of weight at the gym. Which REALLY made me want to cry. Because the poundage I'm using is pretty pathetic. That explains why I have hardly any muscles, I guess.
(all exercises are 3 sets of 10 this week)
I was so excited to hit the squat rack that I didn't even notice it wasn't first on the list. Oops. That's ok. I got there, loaded the bar with with 80lbs. Um...no. That felt just way too heavy. I couldn't get low. So I went down to 70lbs. That was really tough. I eventually just had 50 on the bar so I could get down as low as I wanted and still be able to push back up again. I probably should have done at least 60 though. Live and learn.
For leg extensions, I was up to 80lbs. So I started cranking out reps and suddenly...it got really really hard. My quads were burning like crazy! It was really unbelievable. But, not really any surprise considering when I do extensions at home my bench wobbles back and forth and is at a different angle.
Instead of walking lunges, I tried the leg press for the first time ever (not counting orientation). Fun! I think I was on 80lbs with that too. I tried 90 but that felt like it would be a bit much for 3 sets.
Hamstring curl. I was teetering between 35 and 40lbs. I got to try the curl machine where you are sitting upright instead of lying on your belly. THAT was HARD! The proof that my hamstrings are weak was like a bright neon light flashing over my head. Pathetic!
I did single leg deadlifts with a 40lb kettle bell. I really liked that. It seemed a bit easier for me to do the single legs with the kettle bell than the barbell. Pleasantly surprised. But I worked up a good sweat from it!
Then after all this was done, I did standing and seated calf raises. I hate calf exercises. They seem utterly useless and annoying. Although I wouldn't mind having some calf muscles. By this time, I had wobbly jello legs so the raises were hard. Seated I did 70lbs but standing, I started at 50 and ended up at 25lbs. Ouch.
I was going to do shoulders too, to make up for a sick day I took last week but my mom was with me and I figured she didn't want to go on the bike another 40 minutes. So, I'll just take the skip and try not to feel guilty about it.
My mom came with as a guest today and left with a membership! I am so proud of her. I just hope she will learn to feel comfortable enough with the equipment that she won't need my help eventually. Not that I don't like to help her, but when I'm working out, I want to be focused on MY game, not worrying about her.
So, that was how my first gym experience went, more or less. It was a tad busier than I expected but I got over it. It will get easier every day, I'm sure. People there are super nice and helpful. It's going to be like a second family. I'm grateful.
Sunday, October 23, 2011
sick me
I've been battling a sore throat since Wednesday. I should never brag about how I rarely get sick despite being around sick people because it's an invitation for God to smite me with the 'your-still-human' crud.
I was still training the first couple of days but I thought that maybe I should just lay low until I feel better. I know my body is busy trying to make me well again so it doesn't have time for weight lifting nonsense. This one is a bugger too. It started as a sore throat (that was previously Eden's sore throat), then I lost my voice, now I'm coughing up mucus and feeling really tired and worn out in general. I hate being sick. I mean I REALLY hate it. Not only because I feel horrible but because it keeps me from doing the things I want to do. I try to do my normal activities but eventually I just have to surrender to the crud.
Yesterday I was making more turkey meatballs for the week and more protein bars because I was totally out. I even made brownies for my family. The really naughty ones with a whole cup of butter and three cups of sugar! Eventually I realized that was just too ambitious and ended up spending the remainder of the day on the couch. Ugh. Oh well, I got to watch like 20 episodes of chopped. This morning, I was up early (again) so I made cinnamon rolls. It figures that on a long weekend when I have an opportunity to sleep in I am sick and can't sleep past 6am.
I'm crossing my fingers that by tomorrow I will be feeling up to par. And even if I'm not, I'm going to the gym anyway! It's legs day! Today, I am meeting a trainer for the "orientation" to the machines. I have lots of questions! Hopefully I won't make myself look like a boob.
I was still training the first couple of days but I thought that maybe I should just lay low until I feel better. I know my body is busy trying to make me well again so it doesn't have time for weight lifting nonsense. This one is a bugger too. It started as a sore throat (that was previously Eden's sore throat), then I lost my voice, now I'm coughing up mucus and feeling really tired and worn out in general. I hate being sick. I mean I REALLY hate it. Not only because I feel horrible but because it keeps me from doing the things I want to do. I try to do my normal activities but eventually I just have to surrender to the crud.
Yesterday I was making more turkey meatballs for the week and more protein bars because I was totally out. I even made brownies for my family. The really naughty ones with a whole cup of butter and three cups of sugar! Eventually I realized that was just too ambitious and ended up spending the remainder of the day on the couch. Ugh. Oh well, I got to watch like 20 episodes of chopped. This morning, I was up early (again) so I made cinnamon rolls. It figures that on a long weekend when I have an opportunity to sleep in I am sick and can't sleep past 6am.
I'm crossing my fingers that by tomorrow I will be feeling up to par. And even if I'm not, I'm going to the gym anyway! It's legs day! Today, I am meeting a trainer for the "orientation" to the machines. I have lots of questions! Hopefully I won't make myself look like a boob.
Saturday, October 22, 2011
I'm not scared anymore
This is a super exciting post for me. Why?
Yesterday I did something I rarely do. I overcame fear, anxiety and intimidation. I stepped out [way out] of my comfort zone. I joined a gym!
[in a Wonderpets voice] "this is serious"
After looking at the Phase 3 video on the fit trainer I realized that if I want to get the most from my workouts, I'm going to need the gym. Jamie stressed the importance of cable exercises because of the constant tension on the muscle. And I'm totally excited to try a leg press and a proper squat rack! I'm excited to finally have a chance to use a wide variety of equipment and have endless opportunity.
I almost feel sad for my little home gym :( I feel like comforting it and saying, "don't worry, I'll still come down once in a while". It is convenient to have equipment at home but I now know that no amount of equipment in my basement would give me the motivation I will get at the gym.
Just the feeling I got when I walked into the lifting area was phenomenal. I can't even describe it, almost like when you are searching for something for a really long time and then finally find it. I felt like I was home. The energy in there instantly gave me more motivation and I know that when I'm at the gym I will push harder than ever before.
I got the tour and I felt comfortable with the place instantly. This is going to change me.
I'm ready to take my body to a new level this year!
Years ago, I overcame an anxiety when I ran a half marathon. I am not a super independent person and so doing something like that alone, in a group of people that large, was really an accomplishment for me. I wasn't in it to see how fast I could run it. All I cared about was getting out there in the crowd and overcoming a fear. That was a pivotal moment in my life. It changed me on the inside. I started to believe in myself a little more. Every now and then someone will ask me why I don't ever run in any marathons anymore. I usually just shrug my shoulders and say that I don't like the training. But the truth is, it's because I don't have anything more to prove. I already conquered that mountain, I don't need to do it again.
And now that I've conquered another mountain, I really do feel on top of the world! Nothing can hold me back.
Yesterday I did something I rarely do. I overcame fear, anxiety and intimidation. I stepped out [way out] of my comfort zone. I joined a gym!
[in a Wonderpets voice] "this is serious"
After looking at the Phase 3 video on the fit trainer I realized that if I want to get the most from my workouts, I'm going to need the gym. Jamie stressed the importance of cable exercises because of the constant tension on the muscle. And I'm totally excited to try a leg press and a proper squat rack! I'm excited to finally have a chance to use a wide variety of equipment and have endless opportunity.
I almost feel sad for my little home gym :( I feel like comforting it and saying, "don't worry, I'll still come down once in a while". It is convenient to have equipment at home but I now know that no amount of equipment in my basement would give me the motivation I will get at the gym.
Just the feeling I got when I walked into the lifting area was phenomenal. I can't even describe it, almost like when you are searching for something for a really long time and then finally find it. I felt like I was home. The energy in there instantly gave me more motivation and I know that when I'm at the gym I will push harder than ever before.
I got the tour and I felt comfortable with the place instantly. This is going to change me.
I'm ready to take my body to a new level this year!
Years ago, I overcame an anxiety when I ran a half marathon. I am not a super independent person and so doing something like that alone, in a group of people that large, was really an accomplishment for me. I wasn't in it to see how fast I could run it. All I cared about was getting out there in the crowd and overcoming a fear. That was a pivotal moment in my life. It changed me on the inside. I started to believe in myself a little more. Every now and then someone will ask me why I don't ever run in any marathons anymore. I usually just shrug my shoulders and say that I don't like the training. But the truth is, it's because I don't have anything more to prove. I already conquered that mountain, I don't need to do it again.
And now that I've conquered another mountain, I really do feel on top of the world! Nothing can hold me back.
Thursday, October 20, 2011
Day 18
It was legs day again today. Gotta say, I wasn't super excited about it because my hamstrings were STILL in pain from Monday's workout! Seriously. But, I got it done and I'll probably be sore for another week.
I'm only squatting 70lbs. I'm up from the 60lbs I started with in week 1 but still, 70lbs is tough for me. If I want to get low and push up with my heels properly, it's hard. I also think I have one leg that is weaker. I video taped myself squatting so I could check out my form from the side and front angles. From the side, they looked perfect. My posture was great, my knees were behind my toes, butt way back, thighs parallel to the floor. But from the front, my left leg goes in on the push. Not sure how to correct that. By the way, I really dislike squats. I know they are one of the most important exercises I need to be doing to improve my body composition but I just hate them. They are hard.
Walking barbell lunges - also hard. And wow, gets my heart rate soaring! Lunges are also not my favorite.
Deadlifts. I like these. However, one-legged deadlifts....not so much. They are hard. And I worry that my form is a little less than perfect. Now would be a good time to have a trainer by my side.
What else....? Oh, lying hamstring curls. An isolation move. Not a big muscle builder from what I've read compared to the deadlift. I find it difficult to use only hamstrings to move the weight. My glutes always seem to want to help out. Maybe that's ok? Not sure.
Leg raises are ok. I could probably lift a pretty good amount of weight with my quad. And I can tolerate the burn pretty well. Although my weight bench is a bit on the flimsy side. When I add a lot of weight to the front of the bench for raises, it tilts to one side and just seems very unsteady in general. I took my husband downstairs to see if he could either tighten some bolts or fix it in some way (or perhaps to change his mind about getting me some better equipment) but he pretty much just told me if I tried tightening some bolts, maybe it would be more stable. Um-k.
I described a lot of my workout moves as hard. I guess that's a good thing. Because if it wasn't hard, I wasn't pushing myself. Truth is, weight lifting is hard damn work! But when I visit the women on Bodybuilding.com who inspire me with their tight muscular bodies and rigid training ethic, I realize that yeah, it's gonna be hard. That's how come they look as good as they do! It's absolutely amazing to see the transformations of women who were tired of not loving their bodies and just deciding to make the commitment to change. I could workout in a lot of different ways but I chose weight lifting for a reason. I will walk around living in my trophy! I won't have to tell people that I lift.....they'll see it! If I'm going to work that hard at something, I want the wow factor that can be seen. Think of some celebrity woman; you know they all workout to stay fit. Most of them are pretty svelte. Now think of Madonna. Have you seen her arms? Yeah. You KNOW she lifts. She's the perfect mix of feminine with a little bad ass mixed in.
And while I know that I am still in the beginning stages, there are signs emerging. And it's only gonna get better!
healthy french fries
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| don't they look delicious?? They are! White potatoes aren't usually part of my daily diet, but I like to have them now and then. They are a raw and healthy vegetable after all. But still, I consider them a "splurge" and so don't eat them often. If you have an addiction to fries, try this healthy version at home:  |
First of all, to save yourself heaps of time, you'll need one of these handy dandy slicers. Just put the potato on the grid and push down. In seconds, a whole potato is chopped and ready to go.
They really don't get much more perfect than this.
I soaked my fries in cold water for about 30 minutes. I read that this improves the crispiness of oven-baked potatoes. Although, no matter what I do, I can't seem to get my fries to crisp very well. They are usually either soft or burned to a crisp.
So after soaking, I drained them and patted them until dry with paper towels. Another important piece in the crispness puzzle. This next part is what I do differently than most recipes, instead of dumping the olive oil over the potatoes, I have a spray bottle with olive oil in it that evenly coats the fries and uses WAY less oil. It's something like 1 calorie per squirt. Then I sprinkle with sea salt and toss them in a big bowl to make sure they are all coated well.
To add some variety and awesome flavor, you can add other spices here. Some of my favorites are chili powder or rosemary & garlic.
Next I line a cookie sheet or two with parchment paper. After the oven has been preheated to 450 degrees, I bake them for about 30 minutes. Actually with this batch, I probably baked them closer to 40 minutes but after 30 you really have to watch them so they don't burn.
And the finishing touch is to stick them under the broiler for a few minutes. Watch closely! They will burn quickly. You just want them to have a nice brown crust on them.
And here they are! I love to use these galvanized pails for a rustic touch.
They are SO delicious and my whole family loves them. They were raving about my burgers and fries being better than McDonalds. Haha....I would hope so!
I might share my turkey burger recipe for you later.....keep an eye out!
Wednesday, October 19, 2011
some "before" pictures
I can't wait until the time comes to take "after" pictures. Especially after seeing these :( I tried my best to flex what I have but I look pretty ridiculous.
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| pic of my fairly non-exsistant quad |
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| horrible self photo, but here is my tiny bicep..lol |
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| side view - must...build....hamstrings....must.....lift....butt |
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| no definition - a good "before" pic |
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| grow, grow, grow, grow!!!! |
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| chest |
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| I want capped delts SO BAD |
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| blech! Puny - damn I need to gain weight (muscle)!! |
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| So I pretty much look the same as always. But this is just the beginning.... |
I feel like I have a long way to go. Although I have improved some. I have non existent hammies. I still have a lumpy fat layer on my upper/outer thigh. Notice how I didn't take any pictures of my backside? I have problem areas and I just can't bring myself to post pictures of it. I will, however, post a side by side before and after once those areas are taken care of. I promise.
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| IFBB Bikini Pro Jaime Baird You think you are in good shape? Look at her! Um, yeah, I want legs like hers. And I will stop at nothing to get them. WOW! |
Monday, October 17, 2011
want to lose weight? stop doing cardio!
I am in shock. In awe. I'm utterly perplexed by what is happening to me.
I took my weight and measurements today and I was blown away.
My weight has dropped.....again! I'm now down to 109 lbs.
I have not done a single minute of cardio in the last two weeks. NONE! No running, no jumping around to workout dvds, no plyometrics or other crazy high intensity stuff. Not a damn thing! Well, unless you count dance parties with the kids in the basement on occasion.
The only thing I have been doing is weight lifting. And even that is only 4 days per week! That's it!
Of course, in addition to that, I've been eating totally 100% clean. I've had an impeccable diet. I've made sure to eat at least between 20-30 grams of protein at every meal (including "snacks"), fibrous veggies and whole grains.
And in the last two weeks, I've dropped 2 pounds and without feeling like I've even tried! It's unbelievable! And to think I was killing myself all summer long with cardio workouts to try and shed fat. UGH! If your body responds to cardio, then as the song says, jump around! But my body apparently doesn't. At least, not the way I was doing it.
This week, I will be adding a day to my workout regimen. Two legs days and only 2 days rest. And in two weeks I'll be adding some cardio to the end of my weight training sessions. It won't seem so easy anymore.
While I'm totally stoked that I've FINALLY gotten into my groove, I'm hoping the weight loss stops and that I begin to GAIN. I want to add muscle! This is a building phase for crying out loud! Fat loss should come later. But I'll take what I can get. I know that since it's so early in the game, my body is just doing some crazy adjusting to it's new lifestyle and I'll even out eventually. And THEN......look out!
Here are my stats for the week:
weight: 109.4 ----- OMG, I haven't seen that number on the scale for years!
widest thigh: 19.5 unchanged, of course :(
hips: 35 down 1/2 an inch
waist: 23.5 ----- this surprised me, I didn't think my waist would ever get smaller, it was small already
bicep: 9.5 flexed (same)
shoulders: 37 ----- I had Eden measure me. Looking back at last week, obviously measuring myself produced quite a different number.
And there you have it. I'm really in disbelief. Here I've been feeling super lazy because I've done NO cardio, and I get movement on the measuring tape AND the scale. It's.....just.....nuts. Maybe it's true about crashing your central nervous system by doing daily hardcore workouts. It's a stress. And you really do need to take breaks. I'm a total believer now!
Has your progress stalled? Maybe you need to take a step back and re-evaluate what you're doing. You might just need to take a breather, or add a few rest days in between your bad ass workouts. Or, you might just need to lift weights and eat properly ;)
I took my weight and measurements today and I was blown away.
My weight has dropped.....again! I'm now down to 109 lbs.
I have not done a single minute of cardio in the last two weeks. NONE! No running, no jumping around to workout dvds, no plyometrics or other crazy high intensity stuff. Not a damn thing! Well, unless you count dance parties with the kids in the basement on occasion.
The only thing I have been doing is weight lifting. And even that is only 4 days per week! That's it!
Of course, in addition to that, I've been eating totally 100% clean. I've had an impeccable diet. I've made sure to eat at least between 20-30 grams of protein at every meal (including "snacks"), fibrous veggies and whole grains.
And in the last two weeks, I've dropped 2 pounds and without feeling like I've even tried! It's unbelievable! And to think I was killing myself all summer long with cardio workouts to try and shed fat. UGH! If your body responds to cardio, then as the song says, jump around! But my body apparently doesn't. At least, not the way I was doing it.
This week, I will be adding a day to my workout regimen. Two legs days and only 2 days rest. And in two weeks I'll be adding some cardio to the end of my weight training sessions. It won't seem so easy anymore.
While I'm totally stoked that I've FINALLY gotten into my groove, I'm hoping the weight loss stops and that I begin to GAIN. I want to add muscle! This is a building phase for crying out loud! Fat loss should come later. But I'll take what I can get. I know that since it's so early in the game, my body is just doing some crazy adjusting to it's new lifestyle and I'll even out eventually. And THEN......look out!
Here are my stats for the week:
weight: 109.4 ----- OMG, I haven't seen that number on the scale for years!
widest thigh: 19.5 unchanged, of course :(
hips: 35 down 1/2 an inch
waist: 23.5 ----- this surprised me, I didn't think my waist would ever get smaller, it was small already
bicep: 9.5 flexed (same)
shoulders: 37 ----- I had Eden measure me. Looking back at last week, obviously measuring myself produced quite a different number.
And there you have it. I'm really in disbelief. Here I've been feeling super lazy because I've done NO cardio, and I get movement on the measuring tape AND the scale. It's.....just.....nuts. Maybe it's true about crashing your central nervous system by doing daily hardcore workouts. It's a stress. And you really do need to take breaks. I'm a total believer now!
Has your progress stalled? Maybe you need to take a step back and re-evaluate what you're doing. You might just need to take a breather, or add a few rest days in between your bad ass workouts. Or, you might just need to lift weights and eat properly ;)
Sunday, October 16, 2011
turkey meatballs in spicy Sicilian sauce
Today I've been in the kitchen preparing lunch for the coming week. I made turkey meatballs in spicy Sicilian sauce because I wanted to try and replicate a sauce I tasted last night.
My husband and I went out for dinner at one of our favorite restaurants - Grazies. It's super duper yummy Italian food. But of course, it's also high calorie food with creamy fatty sauces and the like. There are no end to my favorites at this place. Still, I held fast to my healthy lifestyle and made up my own order. I had 3 meatballs in their spicy Sicilian sauce with a side of broccoli and a side of zucchini & yellow squash. In hindsight, I could have made it less fattening by eating a chicken breast instead of the meatballs, but I am still quite happy with my choices.
I didn't have pasta, because 1) they don't sub 100% whole wheat pasta 2) they give you so much, it's hard to stop at enough (which would be 1 cup)
So I chose not to have the pasta. Not because I was "low carbing it". That will come later :(
Anyway, I chose this sauce because it's a tomato based sauce, instead of a creamy white sauce. And of course two servings of vegetables is win win. I didn't have wine. And of course, I didn't have dessert. Although I watched my husband eat one of my favorites: tiramisu. I am one strong willed woman!
The sauce was just amazing and like I said, I'm trying to replicate it. Although I have my doubts it will be as good. Right now, it's cooking on the stove, blending the flavors of Italia. Mmmmm. I swear I was Italian in a former life.
I thought I'd share the recipe with you for you to try, just in case you are an Italian food lover like me. I even had the recipe analyzed so I could give you the macros. Here it is!
My husband and I went out for dinner at one of our favorite restaurants - Grazies. It's super duper yummy Italian food. But of course, it's also high calorie food with creamy fatty sauces and the like. There are no end to my favorites at this place. Still, I held fast to my healthy lifestyle and made up my own order. I had 3 meatballs in their spicy Sicilian sauce with a side of broccoli and a side of zucchini & yellow squash. In hindsight, I could have made it less fattening by eating a chicken breast instead of the meatballs, but I am still quite happy with my choices.
I didn't have pasta, because 1) they don't sub 100% whole wheat pasta 2) they give you so much, it's hard to stop at enough (which would be 1 cup)
So I chose not to have the pasta. Not because I was "low carbing it". That will come later :(
Anyway, I chose this sauce because it's a tomato based sauce, instead of a creamy white sauce. And of course two servings of vegetables is win win. I didn't have wine. And of course, I didn't have dessert. Although I watched my husband eat one of my favorites: tiramisu. I am one strong willed woman!
The sauce was just amazing and like I said, I'm trying to replicate it. Although I have my doubts it will be as good. Right now, it's cooking on the stove, blending the flavors of Italia. Mmmmm. I swear I was Italian in a former life.
I thought I'd share the recipe with you for you to try, just in case you are an Italian food lover like me. I even had the recipe analyzed so I could give you the macros. Here it is!
Ingredients:
Meatballs
1 lb lean ground turkey
1/3 cup quick cooking oats
1/2 grated onion
1 large egg white
1 cup spinach leaves, chopped fine
1 tbsp almond meal
oregano
basil
cayenne pepper
Perfect Pinch salt free garlic and herb seasoning
pinch salt
1 tbsp chia seeds
Sauce
1 tbsp anchovy paste (you can omit this if you want - it's high in sodium, but I like the flavor)
12 oz can crushed tomatoes
red pepper flakes
oregano
garlic powder
onion powder
basil
3 garlic cloves
*note - all spices are done to taste, not measured
Directions:
1) in large bowl mix turkey, oats, onion, egg white, spinach, almond meal, spices & chia seeds. Form into balls. You should get about 22 meatballs.
2) heat some olive oil in a large fry pan. Brown meatballs on all sides carefully so they don't fall apart.
3) add crushed tomatoes, anchovy paste, red pepper flakes, spices and garlic cloves to the pan. Cover and simmer for at least 30 minutes to get the flavors to blend.
Nutrition Information:
servings: 7
serving size: 3 meatballs, 1/2 cup sauce
calories: 144
total fat: 8.4
sat fat: 1.4
sodium: 285
carb: 8.3
fiber: 2.8
sugar: 3.2
protein: 15.8
Friday, October 14, 2011
whale or mermaid
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| This picture has been floating around Facebook a lot this week The story with it is as follows: A while back, at the entrance of a gym, there was a picture of a very thin and b...eautiful woman. The caption was "This summer, do you want to be a mermaid or a whale?" The story goes, a woman (of clothing size unknown) answered the following way: "Dear people, whales are always surrounded by friends (dolphins, seals, curious humans), they are sexually active and raise their children with great tenderness. They entertain like crazy with dolphins and eat lots of prawns. They swim all day and travel to fantastic places like Patagonia, the Barents Sea or the coral reefs of Polynesia. They sing incredibly well and sometimes even are on cds. They are impressive and dearly loved animals, which everyone defend and admires. Mermaids do not exist. But if they existed, they would line up to see a psychologist because of a problem of split personality: woman or fish? They would have no sex life and could not bear children. Yes, they would be lovely, but lonely and sad. And, who wants a girl that smells like fish by his side? Without a doubt, I'd rather be a whale. At a time when the media tells us that only thin is beautiful, I prefer to eat ice cream with my kids, to have dinner with my husband, to eat and drink and have fun with my friends. We women, we gain weight because we accumulate so much wisdom and knowledge that there isn't enough space in our heads, and it spreads all over our bodies. We are not fat, we are greatly cultivated. Every time I see my curves in the mirror, I tell myself: "How amazing am I ?! " (The girl on the picture is model Tara Lynn) The end. I think the woman in the picture is beautiful. And seeing this picture come up and the comments that go along with it from friends all over the globe, all shapes and sizes, makes me think hard about my own body image and desire to be "perfect". I say perfect in quotations because I know no one, including me, is or will ever be perfect. But we have an ideal perfect for ourselves in our mind's eye and for me, getting there is a huge passion in my life. I do not consider myself shallow or vain in pursuing this passion. I do not judge others based on their body. I don't discriminate against overweight people. My obsession with sculpting a better body and being fit is something that I do for me. Not only does it help my body aesthetically, but it keeps me healthy! I feel great! I can keep up with my kids. I'm usually the one outlasting them! I can go out with my husband or friends and have a good time. I'm not lonely or sad. My lifestyle limits me from some things but only things that will rob me of my energy and overall feeling of well being. Still, I can't help but notice that guilt bubble up when I see a picture like this. I agree we should all love our bodies and as woman, if we have curves, embrace them. But I also agree that we shouldn't get too comfortable either. The last thing I want to sound is shallow, but I don't want to send a message to my kids that says, you know, it's ok to be overweight as long as you are happy in your own skin. Because being overweight can cause health issues and more than likely, you aren't going to be happy about them. It's better to be healthy. Not thin, mind you, but healthy. On the other hand, I don't want to teach my children to obsess about their bodies or their weight either. And while I do seem like I'm "obsessed" to most people, again, this is a personal goal I have set for myself and I realize it is not the norm. But that's what makes it so worth achieving to me. Just like running a marathon might be so delicious to someone else. It's something special, not everyone can do it or has the desire to do it. "Obsessed is a word the lazy use to describe the dedicated" ~ this is a quote I like to refer to when someone calls me "obsessed" or a "fanatic". They might not always like it, (no one likes to think of themselves as lazy) but then neither do I when I'm judged for how I eat or why I workout the way I do, or for the goals that are important to me. If you are a "whale", as in the story above, and you are ok with it, fine! Good for you! But if you are a "whale" and are truly not happy with yourself, I want to motivate you to change. I want to let you know that YOU CAN do it. It just takes a little bit of determination with a side of patience and some consistent hard work smothered over the top. I love to inspire people to make healthy changes in their lives, if they want to. I've learned to back off a little because not all people are appreciative of my "helpful advice". They don't need me telling them what to do. But I have also had a number of people ask me to help them. Give them diet plans, make a workout routine for them to follow, etc. and nothing thrills me more! When a topic like this comes up, we tend to rally together, saying it's ok to be big. We want to prove that we can be overweight and still be sexy. We don't want society to tell us we aren't beautiful unless we are a size 2. So we put up a picture of a beautiful overweight woman proving society wrong. Because you can be beautiful no matter what size you are. True beauty radiates from within. And I mean that. But when it comes to health...you can't argue with statistics. What I want you to take away from this is, maybe I want to be a "mermaid". Maybe the "pc "thing to say is that I would be fine being a whale, but it wouldn't be the truth. And might I be so bold as to say, I don't think if given the choice to be fit or fat, a whole lot of people would actually choose fat. I want to be rare and special. I want to be extraordinary. I want to encourage others to be the best they can be. I want to live a long and healthy life so that I can be around for my grand children and great grandchildren. I don't want to be a sickly burden to my family as I age. There's no shame in that. "Health and happiness go hand in hand. To live life to the fullest and enjoy every bit of it, it is extremely important for us to be healthy!" ~Manali Oak |
Thursday, October 13, 2011
Day 11 - two weeks clean
Yesterday was legs day. My favorite day!
I brought my 3/4 length mirror downstairs so I could watch myself squat, make sure I was getting my thighs parallel to the floor. Sometimes, it doesn't feel like I'm getting low enough. I was surprised to find that I was actually getting parallel. Maybe having the mirror helped because I could see and make sure my form was how I wanted it to be.
Last week, on my first legs day since being back to lifting, I started at 60lbs. It seemed like a light weight considering I have lifted over 100lbs before, but I had to remind myself "form over ego" and that the 100% intensity weight is coming. I made 3 sets of 12 with perfect form. However, the last few reps were challenging. This is where I start to wonder, since I made it to 12, does that mean I need to up the weight?
I don't know why I like legs day so much, as opposed to arms. It can be so tough. Arms can be tough too, I just find I sweat much easier and get my heart rate up when I lift with my legs. Obviously because they are larger muscles. But I almost get scared before squats in the same way I get scared before pull ups. Squatting is hard and it makes my muscles burn. Ironically, the burn I am afraid of is what I want to feel.
My will is still unfaltering and I don't know what snapped inside me or how I'm doing it but it's pretty much instinctual and habitual now. It's been two weeks since going completely clean. No sugar. No cheating. I feel amazing, and I think my skin really likes the change. However, I am still having issues with my gut. I wonder how long it takes to get used to this? Sometimes I forget to take my digestive enzymes but even when I do take them, I'm not quite sure they help. I'm positive it's all the protein. That's the only thing that I can think of. But I hope to get over it soon otherwise I will never be able to go out in public after dinner. I had such horrible gas last night that I went upstairs to bed at 8:30 just so I could lay down and let some of it go without poisoning my family. It's embarrassing as hell. It doesn't seem right that my body repays me with such rancid gas when I'm doing only healthful things for it! Come on!
And I have to mention something about my children that astounded me. Last weekend, I bought a box of Old Dutch rip-l chips so that I could crush them and make a coating for fried chicken (not for me, for my 'chopped' competition with my husband). They just happen to be my all time favorite naughty food. Well, that and french fries and chocolate cake. But I've said my goodbyes, it's ok. Anyway, we still have a bag left and I'm constantly reminding my kids of this fact in the hopes that they will eat them and they won't be in the cupboard anymore. They sit untouched. Last night at dinner, I brought the bag out and set it in front of them so they could eat some with their grilled cheese sandwiches. Each one of them said, "I don't want any". What??? I stood there confused and amazed and proud at the same time. Could it be?? These children of mine are actually passing up greasy salty chips for things like pears and apples? It's unbelievable. They have really changed. I haven't forced it either. The chips are still in our cupboard and I can't help but smile because I know that I'll probably end up throwing them away.
I love this lifestyle!
I brought my 3/4 length mirror downstairs so I could watch myself squat, make sure I was getting my thighs parallel to the floor. Sometimes, it doesn't feel like I'm getting low enough. I was surprised to find that I was actually getting parallel. Maybe having the mirror helped because I could see and make sure my form was how I wanted it to be.
Last week, on my first legs day since being back to lifting, I started at 60lbs. It seemed like a light weight considering I have lifted over 100lbs before, but I had to remind myself "form over ego" and that the 100% intensity weight is coming. I made 3 sets of 12 with perfect form. However, the last few reps were challenging. This is where I start to wonder, since I made it to 12, does that mean I need to up the weight?
I don't know why I like legs day so much, as opposed to arms. It can be so tough. Arms can be tough too, I just find I sweat much easier and get my heart rate up when I lift with my legs. Obviously because they are larger muscles. But I almost get scared before squats in the same way I get scared before pull ups. Squatting is hard and it makes my muscles burn. Ironically, the burn I am afraid of is what I want to feel.
My will is still unfaltering and I don't know what snapped inside me or how I'm doing it but it's pretty much instinctual and habitual now. It's been two weeks since going completely clean. No sugar. No cheating. I feel amazing, and I think my skin really likes the change. However, I am still having issues with my gut. I wonder how long it takes to get used to this? Sometimes I forget to take my digestive enzymes but even when I do take them, I'm not quite sure they help. I'm positive it's all the protein. That's the only thing that I can think of. But I hope to get over it soon otherwise I will never be able to go out in public after dinner. I had such horrible gas last night that I went upstairs to bed at 8:30 just so I could lay down and let some of it go without poisoning my family. It's embarrassing as hell. It doesn't seem right that my body repays me with such rancid gas when I'm doing only healthful things for it! Come on!
And I have to mention something about my children that astounded me. Last weekend, I bought a box of Old Dutch rip-l chips so that I could crush them and make a coating for fried chicken (not for me, for my 'chopped' competition with my husband). They just happen to be my all time favorite naughty food. Well, that and french fries and chocolate cake. But I've said my goodbyes, it's ok. Anyway, we still have a bag left and I'm constantly reminding my kids of this fact in the hopes that they will eat them and they won't be in the cupboard anymore. They sit untouched. Last night at dinner, I brought the bag out and set it in front of them so they could eat some with their grilled cheese sandwiches. Each one of them said, "I don't want any". What??? I stood there confused and amazed and proud at the same time. Could it be?? These children of mine are actually passing up greasy salty chips for things like pears and apples? It's unbelievable. They have really changed. I haven't forced it either. The chips are still in our cupboard and I can't help but smile because I know that I'll probably end up throwing them away.
I love this lifestyle!
Wednesday, October 12, 2011
I really love Michelle Obama
A great video with a lot of great points!
Visit msnbc.com for breaking news, world news, and news about the economy
Tuesday, October 11, 2011
Day 9
Yesterday was kind of a hectic day. But not until after the kids returned home from school. I had to get dinner started because I was cooking potato soup and I still hadn't even cooked the potatoes yet. And Hanna had a volleyball game I needed to leave for at 4. Then Hanna calls me and tells me she and her friend Jessi missed the team bus and I needed to give them a ride. Well, without having to tell you all the details, I had to move it move it (I like to move it, move it). And, I had the added bonus of getting lost on the way to a school I'd never been to in Moorhead. We squeaked into the parking lot with a minute to spare before the game started. By the time we got to the gym, they were 2 minutes into the game already. Yikes!
So when we got home from the game, the soup was ready, but what I was eating was not. Luckily, I was just grilling chicken tenders and sauteing spinach so I knew it wouldn't take long. It was pretty good. Here's what I did:
Depending on how many chicken tenders you marinate (I used about 8 or so), put the following ingredients into a bowl:
(using my eyes for a measuring cup, I'm usually pretty good at it)
1/2 cup plain 0% fat Greek yogurt
1/4 cup olive oil
garlic cloves, minced fine
curry powder
coriander
garlic powder
Mix it together and coat the chicken with the mixture. Now, I usually make up a bed of chopped root vegetables to roast in the oven with the chicken sitting on top (things like yam, onion, beets, squash, parsnips, celery root, etc) but this time I just grilled the chicken. *warning: make sure you spray or oil your grill first because this sauce sticks like crazy on the grill.
It took just minutes to cook. And while it was on the grill, I sauteed some spinach in a tad of olive oil, fresh squeezed lemon juice and garlic. YUMMMY! I am a spinach lover. The chicken got so tender with the yogurt. Especially if you cook it in the oven. I will have to share that recipe another time.
Of course I realized that I didn't have a starch. So then I just went into the fridge and pulled out one of my delicious cinnamon swirl protein bars (Jamie Eason) and had a cup of coffee. It was like indulging in dessert!
Yesterday was the start of week 2 (of 12) and it was back to chest/triceps. I am a bit sore today but nothing like Tuesday last week. I had a good workout. I'm starting to find my ideal weight range for the exercises so I was able to focus more on the individual rep and getting a good pump versus thinking "am I using the right poundage". Again, it was hard to hold my arms up to wash my hair in the shower afterwards so I think it was a good workout.
I have been toying with the idea of joining a gym. I want more variety with my training (and to be able to follow Jamie's workouts to a "T") so I thought a weight machine with pulleys and cables would be a good investment. And to use some of Jamie's words, I think part of the reason I fall short in my progress is because I am stuck with limited options at home. I can only do the basic exercises day in and day out and my body has stopped responding. I need to hit my muscles from all angles to exhaust as many fibers as possible. But he didn't bite.
"Don't let what you can't do interfere with what you can do" - this needs to be my motto I guess
I know he thinks weight machines are ugly and probably hates that half of a room in the basement is devoted to my "habit", but it's in the basement for crying out loud. No one goes down there except me to lift weights or him to play xbox games that are too adult for the kids. And even then he goes into a whole different section of the basement, so it's not like he sees my equipment. Our basement is huge.
Anyway, he ended up saying why don't I just join a gym, without even giving me a reason. So, I hid my disappointment and said, "you'd let me join a gym?". And then he just shrugged, "yeah". While that would probably be good for me in the end, it's much more convenient not to have to leave the house to workout. (That's my lazy side talking) But he pointed out that Emma is in school now so I could just go during the day. And it is a good point. I could head over to the gym about 8:30 and I can't imagine that being a super busy time during the week. But I'm a bit of a chicken. I've never even stepped into a gym before. It's intimidating.
He hasn't said anything more about it. And why would he. I don't want to be a pushy nagging wife either. He's a good man. He takes care of me. I shouldn't drag him through the mud all the time for not sharing my enthusiasm for fitness. I'm sure if he cared one iota about it, he would spoil me with everything I wanted or needed to achieve my body goals. The problem with having such a "love you for who you are" husband is that he thinks I'm perfect the way I am. He likes my curves. He doesn't want me to have a rock hard body full of muscle.
But I do. And I'm sorry honey, but I will stop at nothing to get it. Even you can't stand in my way.
So when we got home from the game, the soup was ready, but what I was eating was not. Luckily, I was just grilling chicken tenders and sauteing spinach so I knew it wouldn't take long. It was pretty good. Here's what I did:
Depending on how many chicken tenders you marinate (I used about 8 or so), put the following ingredients into a bowl:
(using my eyes for a measuring cup, I'm usually pretty good at it)
1/2 cup plain 0% fat Greek yogurt
1/4 cup olive oil
garlic cloves, minced fine
curry powder
coriander
garlic powder
Mix it together and coat the chicken with the mixture. Now, I usually make up a bed of chopped root vegetables to roast in the oven with the chicken sitting on top (things like yam, onion, beets, squash, parsnips, celery root, etc) but this time I just grilled the chicken. *warning: make sure you spray or oil your grill first because this sauce sticks like crazy on the grill.
It took just minutes to cook. And while it was on the grill, I sauteed some spinach in a tad of olive oil, fresh squeezed lemon juice and garlic. YUMMMY! I am a spinach lover. The chicken got so tender with the yogurt. Especially if you cook it in the oven. I will have to share that recipe another time.
Of course I realized that I didn't have a starch. So then I just went into the fridge and pulled out one of my delicious cinnamon swirl protein bars (Jamie Eason) and had a cup of coffee. It was like indulging in dessert!
Yesterday was the start of week 2 (of 12) and it was back to chest/triceps. I am a bit sore today but nothing like Tuesday last week. I had a good workout. I'm starting to find my ideal weight range for the exercises so I was able to focus more on the individual rep and getting a good pump versus thinking "am I using the right poundage". Again, it was hard to hold my arms up to wash my hair in the shower afterwards so I think it was a good workout.
I have been toying with the idea of joining a gym. I want more variety with my training (and to be able to follow Jamie's workouts to a "T") so I thought a weight machine with pulleys and cables would be a good investment. And to use some of Jamie's words, I think part of the reason I fall short in my progress is because I am stuck with limited options at home. I can only do the basic exercises day in and day out and my body has stopped responding. I need to hit my muscles from all angles to exhaust as many fibers as possible. But he didn't bite.
"Don't let what you can't do interfere with what you can do" - this needs to be my motto I guess
I know he thinks weight machines are ugly and probably hates that half of a room in the basement is devoted to my "habit", but it's in the basement for crying out loud. No one goes down there except me to lift weights or him to play xbox games that are too adult for the kids. And even then he goes into a whole different section of the basement, so it's not like he sees my equipment. Our basement is huge.
Anyway, he ended up saying why don't I just join a gym, without even giving me a reason. So, I hid my disappointment and said, "you'd let me join a gym?". And then he just shrugged, "yeah". While that would probably be good for me in the end, it's much more convenient not to have to leave the house to workout. (That's my lazy side talking) But he pointed out that Emma is in school now so I could just go during the day. And it is a good point. I could head over to the gym about 8:30 and I can't imagine that being a super busy time during the week. But I'm a bit of a chicken. I've never even stepped into a gym before. It's intimidating.
He hasn't said anything more about it. And why would he. I don't want to be a pushy nagging wife either. He's a good man. He takes care of me. I shouldn't drag him through the mud all the time for not sharing my enthusiasm for fitness. I'm sure if he cared one iota about it, he would spoil me with everything I wanted or needed to achieve my body goals. The problem with having such a "love you for who you are" husband is that he thinks I'm perfect the way I am. He likes my curves. He doesn't want me to have a rock hard body full of muscle.
But I do. And I'm sorry honey, but I will stop at nothing to get it. Even you can't stand in my way.
Monday, October 10, 2011
Day 8
Ok, so it figures....my weight would go down when I'm trying to gain weight. I mean, sure, in the whole scheme of things, in the end, I am trying to lose fat. But since I'm actually in a "building" phase, it seems odd. That's why this whole thing can be so frustrating and unpredictable.
I am down to 110 pounds. That is one pound less than last month on this cycle day. I always take my "true" weight around this time because I'm am holding less water. I took measurements this morning and although I can't remember my exact numbers from the last time, I think they look like they are still about the same. The only number I really love is my waist: 24". The rest need some work.
thigh: 19.5" at widest area
hips: 35.5"
shoulders: 38.5" (I took this myself so not sure how accurate it is...have to have Bigs measure me later)
bicep: 9.5" flexed
I don't know how realistic it is, but I'd like to get my thigh measurement down another inch. Fat be gone! My bicep is puny. I want to add muscle to my shoulders and biceps. And of course, legs. I WILL have a damn hamstring swoop by May! Calves...eh, I could care less.
Not much else to report. Still chomping on those home made pumpkin protein bars. They are really my best friend right now. That and RAWprotein powder. Some people describe it as chalky. And it is a bit, but it's not gross or anything. And I like the taste. It's really nutty. It's made from 13 sprouted grains and seeds. Plus live probiotics and enzymes. I use a whey protein drink after my workouts but to supplement at any given meal time where I don't think I'm meeting my requirement for protein, I would drink this in addition to my meal. It's only 80 calories too so while I'm adding 20 grams of protein, I'm only adding 80 calories. All the protein powders I have used range from 120 to 150 calories for the same amount of protein. So I think it's win win.
I am down to 110 pounds. That is one pound less than last month on this cycle day. I always take my "true" weight around this time because I'm am holding less water. I took measurements this morning and although I can't remember my exact numbers from the last time, I think they look like they are still about the same. The only number I really love is my waist: 24". The rest need some work.
thigh: 19.5" at widest area
hips: 35.5"
shoulders: 38.5" (I took this myself so not sure how accurate it is...have to have Bigs measure me later)
bicep: 9.5" flexed
I don't know how realistic it is, but I'd like to get my thigh measurement down another inch. Fat be gone! My bicep is puny. I want to add muscle to my shoulders and biceps. And of course, legs. I WILL have a damn hamstring swoop by May! Calves...eh, I could care less.
Not much else to report. Still chomping on those home made pumpkin protein bars. They are really my best friend right now. That and RAWprotein powder. Some people describe it as chalky. And it is a bit, but it's not gross or anything. And I like the taste. It's really nutty. It's made from 13 sprouted grains and seeds. Plus live probiotics and enzymes. I use a whey protein drink after my workouts but to supplement at any given meal time where I don't think I'm meeting my requirement for protein, I would drink this in addition to my meal. It's only 80 calories too so while I'm adding 20 grams of protein, I'm only adding 80 calories. All the protein powders I have used range from 120 to 150 calories for the same amount of protein. So I think it's win win.
"Strength does not come from winning. Your struggles develop your strength. When you overcome hardships, that is strength." Arnold Schwarzennegger
Sunday, October 9, 2011
I feel like an alien
Today, it seems like 90% of the facebook posts are about football and hot wings. I feel like an alien. While most of my facebook friends are sitting around enjoying the game and eating chips and wings, I am sitting here with my RAWprotein shake (after eating egg whites and pumpkin pancakes) to make sure I'm getting my protein in.
To be honest, I LOVE eating chips and hot wings. The only drawback is that the feeling I get while eating them doesn't last. It's very short lived (because I eat fast) and usually followed by intense guilt and shame. Not really worth it in the end when you put it in that perspective. If you can eat it and not care, no guilt, no worries, then more power to you. Chow down! I just don't operate that way. I wish I did. But I know when all is said and done, I am healthier and happier without the chips & wings.
When weighing my choices about clean eating, I came to this conclusion:
bliss for anywhere from 2 minutes to 20 minutes, depending on what I'm eating
Cons
unhappiness, guilt & shame every minute after
To me, it's a no-brainer. Do I want to be happy about something that will ultimately make me more miserable than I ever could have been just not doing it???? No. No I don't.
Luckily, my husband isn't a big football fan. They didn't grow up on football in Sweden like we did here in the US. Well, they did, but their "football" is soccer. Still, we never watch it. So I never have to worry about parties that include lots of men, beer and unhealthy snacks everywhere. That helps. Because even though my will is strong, it's just best to keep temptation at bay.
Unrelated note: shout out to Runnergirl on her super awesome time in the half marathon yesterday! I think she said 1 hour 41 minutes. You are an amazing athlete.
To be honest, I LOVE eating chips and hot wings. The only drawback is that the feeling I get while eating them doesn't last. It's very short lived (because I eat fast) and usually followed by intense guilt and shame. Not really worth it in the end when you put it in that perspective. If you can eat it and not care, no guilt, no worries, then more power to you. Chow down! I just don't operate that way. I wish I did. But I know when all is said and done, I am healthier and happier without the chips & wings.
When weighing my choices about clean eating, I came to this conclusion:
Eating whatever I want without a care in the world
Pros bliss for anywhere from 2 minutes to 20 minutes, depending on what I'm eating
Cons
unhappiness, guilt & shame every minute after
To me, it's a no-brainer. Do I want to be happy about something that will ultimately make me more miserable than I ever could have been just not doing it???? No. No I don't.
Luckily, my husband isn't a big football fan. They didn't grow up on football in Sweden like we did here in the US. Well, they did, but their "football" is soccer. Still, we never watch it. So I never have to worry about parties that include lots of men, beer and unhealthy snacks everywhere. That helps. Because even though my will is strong, it's just best to keep temptation at bay.
Unrelated note: shout out to Runnergirl on her super awesome time in the half marathon yesterday! I think she said 1 hour 41 minutes. You are an amazing athlete.
Friday, October 7, 2011
The week's menu
I haven't been posting my food log at all this week so I will do that now.
Breakfasts
Breakfast was one meal that didn't vary all that much this week. Here's what I did -
I made up a big pot of steel cut oats and kept them in the fridge. Every day for breakfast I would just scoop out what I need and nuke it. So..
option 1.... 1/2 cup steel cut oats with *berries & stevia and 5 egg whites
option 2.....1/2 cup steel cut oats with RAWprotein mixed in unsweetened almond milk
option 3.....1 slice Ezekiel sprouted grain bread, egg scramble with 1 whole egg and 4 whites, V8 low sodium, **1 protein bar
*Microwave some frozen mixed berries to put in oats
**Please refer to this link for all mention of protein bars in this post
AM Snack
Another meal that stays pretty consistent. This is after my workout so I drink my protein shake. And this is what I've been using:
*FitSmart shake with unsweetened almond milk and 1/2 frozen banana
*20g protein and 10g fiber!
Lunch
option 1: Jamie's turkey muffins (2), small yam, spinach
option 2: 5 egg white scramble with spinach & turkey sausage on a low carb (la torilla factory) tortilla, 1 protein bar
option 3: boiled chicken tenderloins (5 oz.), steamed broccoli, whole grain brown rice
option 4: (leftovers) lean ground beef mixed, bell pepper trio chopped fine, whole grain brown rice, tomato sauce -all mixed together in kind of a one bowl meal
option 5: (leftovers)100% whole wheat pasta with homemade spaghetti meat sauce (lean ground beef, crushed tomatoes, garlic and spices)
option 6: (leftovers) grilled flank steak (my favorite), spinach sauteed in olive oil, garlic, lemon juice and salt, whole grain brown rice
PM Snack
Been so addicted to Jamie's home made protein bars that I've made 4 pans already! Of course I share them too, so I'm not eating THAT much ;) So..
option 1: 4 protein bars, *apple
option 2: 2 of Jamie's turkey muffins
option 3: 2 protein bars, cottage cheese
* I will have a small apple around 3pm if I need it, and I usually do, no matter which snack I choose
Dinner
option 1: grilled chicken breast, small yam, salad with spinach, romaine, broccoli, tomatoes
option 2: 100% whole wheat pasta with homemade spaghetti meat sauce (lean ground beef, crushed tomatoes, garlic and spices)
option 3: grilled flank steak (my favorite), steamed cauliflower, small yam, spinach salad
option 4: white fish in foil, asparagus, whole grain brown rice
option 5: lean ground beef mixed, bell pepper trio chopped fine, whole grain brown rice, tomato sauce -all mixed together in kind of a one bowl meal
Late snack
If I feel the need to eat, I will have either cottage cheese or two protein bars
What I've noticed from writing this menu down is that I eat probably more beef than I should. Even though it's extra lean meat, it's still red meat and I guess I would probably like to cut down. I would substitute ground turkey more often if I knew my husband wouldn't gripe about it.
Goal for next week: try to eliminate some of the red meat, swap in more turkey and chicken. I also like to try and eat salmon at least once a week. Didn't do that this week so will make sure to get that in next week.
I know this food list isn't ultra exciting. I need to find more healthy recipes so my dinner plate doesn't just consist of meat, rice, salad night after night. While it's easy to prepare, it's not that exciting. I am going to try to come up with some exciting recipes for future use.
Breakfasts
Breakfast was one meal that didn't vary all that much this week. Here's what I did -
I made up a big pot of steel cut oats and kept them in the fridge. Every day for breakfast I would just scoop out what I need and nuke it. So..
option 1.... 1/2 cup steel cut oats with *berries & stevia and 5 egg whites
option 2.....1/2 cup steel cut oats with RAWprotein mixed in unsweetened almond milk
option 3.....1 slice Ezekiel sprouted grain bread, egg scramble with 1 whole egg and 4 whites, V8 low sodium, **1 protein bar
*Microwave some frozen mixed berries to put in oats
**Please refer to this link for all mention of protein bars in this post
AM Snack
Another meal that stays pretty consistent. This is after my workout so I drink my protein shake. And this is what I've been using:
*FitSmart shake with unsweetened almond milk and 1/2 frozen banana
*20g protein and 10g fiber!
Lunch
option 1: Jamie's turkey muffins (2), small yam, spinach
option 2: 5 egg white scramble with spinach & turkey sausage on a low carb (la torilla factory) tortilla, 1 protein bar
option 3: boiled chicken tenderloins (5 oz.), steamed broccoli, whole grain brown rice
option 4: (leftovers) lean ground beef mixed, bell pepper trio chopped fine, whole grain brown rice, tomato sauce -all mixed together in kind of a one bowl meal
option 5: (leftovers)100% whole wheat pasta with homemade spaghetti meat sauce (lean ground beef, crushed tomatoes, garlic and spices)
option 6: (leftovers) grilled flank steak (my favorite), spinach sauteed in olive oil, garlic, lemon juice and salt, whole grain brown rice
PM Snack
Been so addicted to Jamie's home made protein bars that I've made 4 pans already! Of course I share them too, so I'm not eating THAT much ;) So..
option 1: 4 protein bars, *apple
option 2: 2 of Jamie's turkey muffins
option 3: 2 protein bars, cottage cheese
* I will have a small apple around 3pm if I need it, and I usually do, no matter which snack I choose
Dinner
option 1: grilled chicken breast, small yam, salad with spinach, romaine, broccoli, tomatoes
option 2: 100% whole wheat pasta with homemade spaghetti meat sauce (lean ground beef, crushed tomatoes, garlic and spices)
option 3: grilled flank steak (my favorite), steamed cauliflower, small yam, spinach salad
option 4: white fish in foil, asparagus, whole grain brown rice
option 5: lean ground beef mixed, bell pepper trio chopped fine, whole grain brown rice, tomato sauce -all mixed together in kind of a one bowl meal
Late snack
If I feel the need to eat, I will have either cottage cheese or two protein bars
What I've noticed from writing this menu down is that I eat probably more beef than I should. Even though it's extra lean meat, it's still red meat and I guess I would probably like to cut down. I would substitute ground turkey more often if I knew my husband wouldn't gripe about it.
Goal for next week: try to eliminate some of the red meat, swap in more turkey and chicken. I also like to try and eat salmon at least once a week. Didn't do that this week so will make sure to get that in next week.
I know this food list isn't ultra exciting. I need to find more healthy recipes so my dinner plate doesn't just consist of meat, rice, salad night after night. While it's easy to prepare, it's not that exciting. I am going to try to come up with some exciting recipes for future use.
Thursday, October 6, 2011
Day 4
On the workout calendar today is shoulders & abs. Then that is it for the first week! Nothing more until Monday. It's hard for me to wrap my mind around, but slow and steady wins the race. At least the race I'm running.
Today my legs are sore and my upper body is still sore so basically, my entire body hurts. But in a good way.
The digestive enzymes didn't help at all yesterday. So I'm going to try to take them before I eat my home made protein bars today to see if that is what is causing it. It could be the stevia. I've heard that xylitol can give you gas and it isn't inconceivable to me that stevia could do the same.
I haven't taken my "before" measurements or pictures yet. I need to get on that asap! Although I don't expect any movement on the tape measure for quite a long time. And I'm ok with that. I'm trying soemthing new....patience.
One entire week of eating totally clean without so much as a bite of a cracker or a sip of canned soup, etc. under my belt! I don't know why it's easier this time. I can't tell you the secret to my success this past week. But I can feel a level of confidence and commitment that I've never felt before. And that is the difference that is going to get me there this time. I am really looking forward to March - May when I'm a new me!
Today my legs are sore and my upper body is still sore so basically, my entire body hurts. But in a good way.
The digestive enzymes didn't help at all yesterday. So I'm going to try to take them before I eat my home made protein bars today to see if that is what is causing it. It could be the stevia. I've heard that xylitol can give you gas and it isn't inconceivable to me that stevia could do the same.
I haven't taken my "before" measurements or pictures yet. I need to get on that asap! Although I don't expect any movement on the tape measure for quite a long time. And I'm ok with that. I'm trying soemthing new....patience.
One entire week of eating totally clean without so much as a bite of a cracker or a sip of canned soup, etc. under my belt! I don't know why it's easier this time. I can't tell you the secret to my success this past week. But I can feel a level of confidence and commitment that I've never felt before. And that is the difference that is going to get me there this time. I am really looking forward to March - May when I'm a new me!
 |
| Saw this on Facebook and fell IN LOVE =) |
Wednesday, October 5, 2011
Day 3 - loving my life
Still going strong! NO cravings. NO slip ups. I'm in it to win it! Let the transformation begin!
Remember yesterday when I was talking about how I like to sweat and I don't sweat as much lifting weight as I do running, or sprinting intervals or hill climbs and stuff like that. Well, today was legs day. Oh mama! I got my sweat on alright! The past two days doing arms I don't think I broke much of a sweat. But today I felt like I worked out.
I have that song in my head, "♫ I'm sexy and I know it ♫ ...I work out" haha...LMFAO is quite the appropriate name for that group.
Sorry for that little distraction. Moving on...
So, yeah, I did legs and calves today. I'm pretty sure my bottom half of my body will be sore tomorrow. The past 2 days I've hardly been able to get dressed without crying (sore arms) and so adding in sore legs to the mix doesn't really excite me all that much. But, what are you gonna do? I do everything I can to stave off soreness, but when you're muscles get shocked, they get sore.
I have to say, it surprises me a little bit that they would put two arm days together back to back like that. Mainly because I was still so sore from the previous day's workout that I don't think I was able to perform the day 2 exercises as well as I would have if I had a fresh set of arms. Especially since I had to sub some of the exercises because I don't belong to a gym. For instance, I don't have access to equipment for lat pull downs and cable exercises, so I had to do the alternative ..... wide grip pull ups and chin ups. Ouch!
Since it's been a LOOONG time since I've done pull ups and taking soreness into consideration, I could scarcely do 2 at a time for chin ups and I had to do negatives for wide grip pull ups. Yikes!
But I told myself I was not going to over analyze or question this program. It works. All I need to do is what I'm told.
I felt so energized last night and I just didn't know what to do with myself. So at 8:30 I went downstairs to dance it off. I LOVE doing that! No lights on but the disco ball and my new little hand held thingy that the mom of one of my daughter's friends got me (funny story), and the music pumpin'...it's amazing! I can dance away an hour and barely know it. And I did!
This way of life is the absolute bomb! I have to really remember how I feel right now. Document it and come back to it if I ever hit a slump again. I know it's not just coincidence that I feel this amazing. I know it's because my body is nourished and happy and it truly makes a difference.
Like I said before, going STRONG with no end in sight!! Thanksgiving? Pumpkin pie? Christmas? Cookies? BRING IT ON! I got this!
Remember yesterday when I was talking about how I like to sweat and I don't sweat as much lifting weight as I do running, or sprinting intervals or hill climbs and stuff like that. Well, today was legs day. Oh mama! I got my sweat on alright! The past two days doing arms I don't think I broke much of a sweat. But today I felt like I worked out.
I have that song in my head, "♫ I'm sexy and I know it ♫ ...I work out" haha...LMFAO is quite the appropriate name for that group.
Sorry for that little distraction. Moving on...
So, yeah, I did legs and calves today. I'm pretty sure my bottom half of my body will be sore tomorrow. The past 2 days I've hardly been able to get dressed without crying (sore arms) and so adding in sore legs to the mix doesn't really excite me all that much. But, what are you gonna do? I do everything I can to stave off soreness, but when you're muscles get shocked, they get sore.
I have to say, it surprises me a little bit that they would put two arm days together back to back like that. Mainly because I was still so sore from the previous day's workout that I don't think I was able to perform the day 2 exercises as well as I would have if I had a fresh set of arms. Especially since I had to sub some of the exercises because I don't belong to a gym. For instance, I don't have access to equipment for lat pull downs and cable exercises, so I had to do the alternative ..... wide grip pull ups and chin ups. Ouch!
Since it's been a LOOONG time since I've done pull ups and taking soreness into consideration, I could scarcely do 2 at a time for chin ups and I had to do negatives for wide grip pull ups. Yikes!
But I told myself I was not going to over analyze or question this program. It works. All I need to do is what I'm told.
I felt so energized last night and I just didn't know what to do with myself. So at 8:30 I went downstairs to dance it off. I LOVE doing that! No lights on but the disco ball and my new little hand held thingy that the mom of one of my daughter's friends got me (funny story), and the music pumpin'...it's amazing! I can dance away an hour and barely know it. And I did!
This way of life is the absolute bomb! I have to really remember how I feel right now. Document it and come back to it if I ever hit a slump again. I know it's not just coincidence that I feel this amazing. I know it's because my body is nourished and happy and it truly makes a difference.
Like I said before, going STRONG with no end in sight!! Thanksgiving? Pumpkin pie? Christmas? Cookies? BRING IT ON! I got this!
Tuesday, October 4, 2011
2 great articles
I talk a lot about protein. Bars, powders, meat, yogurt, cottage cheese, all sources. And I talk about how it's sometimes hard to get enough. But what is enough and why is it so important?
I stumbled on an excellent article by Dr. John Berardi that you should read if you are curious. You can click here if you are interested in the full article. But I will point out some of his key points I found interesting. And if you consider yourself an athlete, you probably will too.
Here are the questions:
How much protein does an athlete need? How much protein should an athlete consume to improve body composition and athletic performance?
He doesn't actually tell you specifically, because everyone is different. But generally, I find that most places will say either 1 gram per body weight daily or 1 gram per pound of lean body mass. Of course you have to actually use your math skills to figure that out but it's a simple equation. Providing you know a few important numbers, body fat percentage being one of them.
But he does go into quite some depth on the reasons you should be eating MORE protein. He says that most people eat too little protein and then overeat carbs and fat. I believe this is true because in my experience, trying to get more protein in my diet was hard at first, until I got used to it. It's so much easier to grab a carb when you are hungry or rushed for time than a protein. Plain and simple. Upping your protein requires a lot more planning and prepping. Especially when you want your protein to come from a food source instead of a powder. But here's something to think about:
"Since a high protein diet can lead to a better health profile, an increased metabolism, improved body composition and improved training response, why would anyone ever try to limit their protein intake to the bare minimum necessary to stave off malnutrition?" - Dr. John Berardi
It makes sense. Now, my husband for instance, doesn't think he needs to add more protein into his diet. And arguing with him about it is a lost cause. But then again, he doesn't move a whole lot. The extent to his physical activity is mowing the lawn a few times each summer. He's very sedentary. But for someone like me who is extremely active and training hard, and looking to improve my body composition, NOT eating enough protein to support that lifestyle would be just dumb.
So, are you eating enough protein? Do you find you eat mostly carbs? Do you workout? Why do you workout? After having answered those questions, you should read this article.
Because when you do, you'll find out that protein requires 25-30% of the energy it provides just for digestion and absorption (compared to 6-8% for carbs and 2-3% for fats). Also, that when you increase protein and decrease carbs, you'll lower your LDL & triglicerides while increasing HDL. And if you are looking to spare your muscle mass or build new muscle (and I don't know anyone who is ok with losing muscle), adding protein is key.
On a completely different subject, I stumbled across yet another great article I thought was worth sharing. I get frustrated easily when the workout I'm into this second isn't giving me what I expected from it. Therefore, when I'm doing tons and tons of cardio to try to "lean" out and it doesn't work for me, tend to slam cardio as being pretty much the biggest waste of time ever. Aside from being very good for your heart, of course. I also tend to be more gravitated towards weight lifting because it produces results I can see. But truth be told, it's the combination of both that is best. Aesthetically and physically.
That being said, I wanted to give you a chance to read something surprisingly pro-cardio from my blog, just to prove I'm not as close minded and stubborn as I sound sometimes. In this article, he says the main reason we like to hate cardio is so that we can feel better about not doing it. Haha...so true!
I don't hate cardio. I actually enjoy it....in 30 minute increments. It's the hours upon hours upon hours crap I don't buy into. I've never done more than 45 minutes of cardio at a time except for the time I was training for and ran a half marathon. And I'm in pretty damn good shape. So for me, I don't see the need for more than 30-45 minutes of it. I love to break a good sweat and most of the time, unless I'm really busting ass with lots of fast compound movements and little to no rest between circuits, lifting doesn't give me that. So I likes me some good old fashioned heart pumping cardio to get my sweat fix.
Anyway, enjoy the articles!
I stumbled on an excellent article by Dr. John Berardi that you should read if you are curious. You can click here if you are interested in the full article. But I will point out some of his key points I found interesting. And if you consider yourself an athlete, you probably will too.
Here are the questions:
How much protein does an athlete need? How much protein should an athlete consume to improve body composition and athletic performance?
He doesn't actually tell you specifically, because everyone is different. But generally, I find that most places will say either 1 gram per body weight daily or 1 gram per pound of lean body mass. Of course you have to actually use your math skills to figure that out but it's a simple equation. Providing you know a few important numbers, body fat percentage being one of them.
But he does go into quite some depth on the reasons you should be eating MORE protein. He says that most people eat too little protein and then overeat carbs and fat. I believe this is true because in my experience, trying to get more protein in my diet was hard at first, until I got used to it. It's so much easier to grab a carb when you are hungry or rushed for time than a protein. Plain and simple. Upping your protein requires a lot more planning and prepping. Especially when you want your protein to come from a food source instead of a powder. But here's something to think about:
"Since a high protein diet can lead to a better health profile, an increased metabolism, improved body composition and improved training response, why would anyone ever try to limit their protein intake to the bare minimum necessary to stave off malnutrition?" - Dr. John Berardi
It makes sense. Now, my husband for instance, doesn't think he needs to add more protein into his diet. And arguing with him about it is a lost cause. But then again, he doesn't move a whole lot. The extent to his physical activity is mowing the lawn a few times each summer. He's very sedentary. But for someone like me who is extremely active and training hard, and looking to improve my body composition, NOT eating enough protein to support that lifestyle would be just dumb.
So, are you eating enough protein? Do you find you eat mostly carbs? Do you workout? Why do you workout? After having answered those questions, you should read this article.
Because when you do, you'll find out that protein requires 25-30% of the energy it provides just for digestion and absorption (compared to 6-8% for carbs and 2-3% for fats). Also, that when you increase protein and decrease carbs, you'll lower your LDL & triglicerides while increasing HDL. And if you are looking to spare your muscle mass or build new muscle (and I don't know anyone who is ok with losing muscle), adding protein is key.
On a completely different subject, I stumbled across yet another great article I thought was worth sharing. I get frustrated easily when the workout I'm into this second isn't giving me what I expected from it. Therefore, when I'm doing tons and tons of cardio to try to "lean" out and it doesn't work for me, tend to slam cardio as being pretty much the biggest waste of time ever. Aside from being very good for your heart, of course. I also tend to be more gravitated towards weight lifting because it produces results I can see. But truth be told, it's the combination of both that is best. Aesthetically and physically.
That being said, I wanted to give you a chance to read something surprisingly pro-cardio from my blog, just to prove I'm not as close minded and stubborn as I sound sometimes. In this article, he says the main reason we like to hate cardio is so that we can feel better about not doing it. Haha...so true!
I don't hate cardio. I actually enjoy it....in 30 minute increments. It's the hours upon hours upon hours crap I don't buy into. I've never done more than 45 minutes of cardio at a time except for the time I was training for and ran a half marathon. And I'm in pretty damn good shape. So for me, I don't see the need for more than 30-45 minutes of it. I love to break a good sweat and most of the time, unless I'm really busting ass with lots of fast compound movements and little to no rest between circuits, lifting doesn't give me that. So I likes me some good old fashioned heart pumping cardio to get my sweat fix.
Anyway, enjoy the articles!
Monday, October 3, 2011
I got this
Day 1 was....easy.
I've been so mentally prepared for this and having a jump on the clean eating really made this easy. I feel SO good. I mean, I feel really genuinely good. I've been eating, carbs and all, and I feel leaner and smaller already. I just feel healthy all around. This is something I can handle.
Let me share with you some wonderful words of wisdom, taken from an article I found on bodybuilding.com (I think). I highlighted the key points I wish to remember:
"Now, these rules are obviously easier said than done, but the key to success is thinking LONG TERM. Having a beer, cheat meal, or sugary fruit will provide short-term satisfaction, but will ultimately lead to you to fail the most important goal of all - your diet. You have to make your diet the highest priority, and proper diets take time to see results.
Just tell yourself that you're in it for the long haul, and you're going to avoid all the speed bumps. How much more satisfied will you be, knowing that you dedicated yourself, sacrificed, and now have a lean-and-cut body to show off? Sure, you're going to be surrounded by all these temptations during your diet, but hey, all you have to do is say, "No" - it's that simple. And once you look in the mirror at the end of your diet, you'll finally get to say, "Yes!"
My workout seemed simple on paper but as I was into it I realized that I have a lot of ground to make up. I've lost a lot of strength. I put my ego away and lowered the weight because "proper form before ego" means a lot. I put the weight I typically lifted on the bar and had to lower it because it was just too much. I was A LOT stronger than I ever gave myself credit for. Being away from it so long, I jumped right in and my old elbow injury was really flaring up. Hoping that will go away again with time. I could hardly raise my arms up to wash my hair in the shower afterward so that equals successful workout to me ;)
I was asked about supplements. This is what I do:
(pre workout) 2 tabs glutamine
(post workout) 2 tabs glutamine and 2 tabs BCAAs
GNC ultra mega multi
1500mg calcium
1000mcg chromium
Glucosamine 3 times per day - insurance for my knees
EFAs daily (high quality krill oil)
50 mg zinc - might hold back on this soon because I read it might block absorption of other nutrients
200 mg vitamin b6
1000 mg vitamin C
5 htp - for sleep and mood
And the rest are just extra stuff I take for liver and circulation stuff (curcumin, milk thistle, gotu kola, grapeseed)
I'm might scrap the extra supps after I get a good month or so of super clean eating under my belt. But all the other stuff is pretty much part of the stack that Jamie recommends.
You know, I have not been sick in a long LOOOOOONG time. Don't remember the last time I even had a sniffle. People around me are sick all the time, I never catch it. Knock on wood! Don't know if my supplements have anything to do with it
I've been so mentally prepared for this and having a jump on the clean eating really made this easy. I feel SO good. I mean, I feel really genuinely good. I've been eating, carbs and all, and I feel leaner and smaller already. I just feel healthy all around. This is something I can handle.
Let me share with you some wonderful words of wisdom, taken from an article I found on bodybuilding.com (I think). I highlighted the key points I wish to remember:
"Now, these rules are obviously easier said than done, but the key to success is thinking LONG TERM. Having a beer, cheat meal, or sugary fruit will provide short-term satisfaction, but will ultimately lead to you to fail the most important goal of all - your diet. You have to make your diet the highest priority, and proper diets take time to see results.
Just tell yourself that you're in it for the long haul, and you're going to avoid all the speed bumps. How much more satisfied will you be, knowing that you dedicated yourself, sacrificed, and now have a lean-and-cut body to show off? Sure, you're going to be surrounded by all these temptations during your diet, but hey, all you have to do is say, "No" - it's that simple. And once you look in the mirror at the end of your diet, you'll finally get to say, "Yes!"
My workout seemed simple on paper but as I was into it I realized that I have a lot of ground to make up. I've lost a lot of strength. I put my ego away and lowered the weight because "proper form before ego" means a lot. I put the weight I typically lifted on the bar and had to lower it because it was just too much. I was A LOT stronger than I ever gave myself credit for. Being away from it so long, I jumped right in and my old elbow injury was really flaring up. Hoping that will go away again with time. I could hardly raise my arms up to wash my hair in the shower afterward so that equals successful workout to me ;)
I was asked about supplements. This is what I do:
(pre workout) 2 tabs glutamine
(post workout) 2 tabs glutamine and 2 tabs BCAAs
GNC ultra mega multi
1500mg calcium
1000mcg chromium
Glucosamine 3 times per day - insurance for my knees
EFAs daily (high quality krill oil)
50 mg zinc - might hold back on this soon because I read it might block absorption of other nutrients
200 mg vitamin b6
1000 mg vitamin C
5 htp - for sleep and mood
And the rest are just extra stuff I take for liver and circulation stuff (curcumin, milk thistle, gotu kola, grapeseed)
I'm might scrap the extra supps after I get a good month or so of super clean eating under my belt. But all the other stuff is pretty much part of the stack that Jamie recommends.
You know, I have not been sick in a long LOOOOOONG time. Don't remember the last time I even had a sniffle. People around me are sick all the time, I never catch it. Knock on wood! Don't know if my supplements have anything to do with it
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