Monday, April 30, 2012
I was kind of all over the place this weekend with my food. I definitely did not stick to my diet plan. I ate pretty clean but did have some sweets. I know I have no room to make excuses but I also blame it on TOM. It is almost time for my monthly gift and my body tends to break down. I also get extremely emotional. That is why it is so imperative that I keep my workout schedule. It tends to help me stay focused and keep my emotions under control. :)
On Sunday I did my normal grocery shopping as well as prepared some of my meals for the week. It's the same old menu but I bought some protein powder for my morning meal. I was missing my morning protein shakes and post workout shakes.
I hope to stick to my diet all this week and weekend. Please keep me accountable.
Saturday, April 28, 2012
I did a set of each exercise back to back and then rested about 1 minute. This really got me tired quickly.
Here is what I did:
Shoulder Press w/ dumbbells 25x10, 1 set/ 20x10, 2 sets
Squats w/ dumbbells 25x10, 3 sets (total of 50lbs)
Lateral raises 15x10, 3 sets
Barbell Deadlifts 50x10, 3 sets
Static Squat w/ dumbbell jabs 10x10, 3 sets
Squats w/ horizontal shoulder raises 10x10, 3 sets
Upright rows barbell 20x10, 3 sets
Plie squat 50x10, 3 sets
Ab circuit one (2 sets):
Jumprope for 60 jumps
side crunch 25
Ab circuit two (2 sets):
Jumprope for 60 jumps
Side plank w/ knee to elbow 12 each side
Plank w/ knee twists 25
Ab circuit three (2 sets):
Jumprope for 60 jumps
Roman chair knee and leg raises 12
Ab circuit four (2 sets)
Jumprope for 60 jumps
seated twists w/ medicine ball 25
standing twists w/ medicine ball 25
That concludes my workout. I ate the same stuff I eat everyday for the first 4 meals. After my workout I felt like eating tofu scramble so I had a big helping of that with tofu, potatoes, ketchup and hotsauce. Later I had one veggie eggroll and 1/2 cup of strawberry ice cream I made (frozen strawberries, soy milk, a little turbinado sugar and 1/2 banana).
Friday, April 27, 2012
I wasn't a very althetic child nor did I grow up to be a very active teenager. I participated in dance classes when I was little and played one season of soccer in high school. That was pretty much the only things I did aside from playing outside with my friends in the neighborhood.
Needless to say I didn't grow up with healthy habits which led me to struggle with my weight during the earlier part of my life. I wasn't considered the girl everyone wanted to date in high school. I wasn't the popular cheerleader or a part of the in crowd.
I didn't consider myself overweight but I didn't fit the image of "skinny cute teenager". The crazy thing is that I was attracted to the athletes but they weren't attracted to me. Until I meet this one guy in 9th grade and we started dating for over a year. In High School years that is equivalent to 15 years..LOL!
We had a pretty awesome relationship from what I can remember but our relationship later ended as we grew up and I moved to another school. It was a hard break up for me because he was my first real boyfriend.
He was a great guy and respected my "wait until I am married" beliefs. Which was really rare at that age. It's even more rare now a days. He also defended others comments about me being fat. Which like I said I wasn't but I also wasn't skinny. I contribute those comments to my big boobs and over sized shirts I wore to conceal them. That was his defense too. :) Well fast forward to this present time and we are back in touch again after 18+ years of not communicating.
The reason I am explaining this is because of this "skinny girl" thing. See the funny thing is that those girls and guys that used to call me fat are now the ones that are fat...LOL! I am not the skinny girl...nor do I ever want to be but I am in better shape than most of them.
I also think it's amazing to hear what people think about you. My ex boyfriend from High School expressed that he was afraid to see me again because he was intimidated of me. He said I seemed to have it all together and he is afraid I might judge him.
WOW! Altogether? Me? Really? Not at all.
I have my own struggles and all though I may seem to have it "altogether" I don't. I am not perfect but I have made progress from where I once was. At one time I allowed everyone else's opinion of me bring me down and control me.
I kept myself in that "fat" girl box because it was a safe place for me to be. I didn't talk much or socialize because I was insecure. I didn't stand up for my beliefs nor vocalize my opinions because I didn't think I was worth listening to.
BUT now as I have traveled this road and endured the things I have gone through I have evolved as a woman. I have became more conscious of my true being and allowed my inner strength to carry me along this journey.
My goal is not to reach perfection or to be accepted by others. My goal is to be a more confident and powerful woman who uses her talents to inspire others to change.
I may never be a size 6 but I will always know where I came from and what it took me to get to where I am today. IF that is intimidating than I am sorry that you don't have the confidence to step up and be your best.
I am not competing with anyone but myself. Everyday I try to win this game in my own mind as I surrender my emotions and allow the truth to empower me. I am who I am and I make no apologies.
So I decided that if I have to stay single the rest of my life I will because I will never compromise my integrity or passion to be my best.
Thanks for listening to my rant. :) LOLLLL!
I slacked a little on my eating as well because I didn't feel like cooking and eating the same dinner I have been eating all week. Here is what I ate:
Meal 1: quinoa w/ soy milk, 1/3 banana and cinnamon
Meal 2: small salad w/ tofu
Meal 3: small salad w/ tofu and 4 oz sweet potato
Meal 4: 5 strawberries and 1 tbsp almond butter
Meal 5: Amy's veggie loaf w/ mash taters and veggies (Pretty yummy!)
I only had one taste of the potatoes and gave the rest to my daughter. The total meal with 290 calories but since I didn't eat the taters it was less. I wasn't really hungry.Over a 3 hour period I also had 2 veggie eggrolls and 3 strawberries.
That was it. :) Pretty uneventful day.
Thursday, April 26, 2012
(Pic taken from this blog .)
Here is a pic of my biceps. They are coming in and getting stronger I just need to lean out more so you can see them. Still a big difference from my once chubby arms.
Check out Mickey on my shirt....he is looking for my biceps too...LOL!
Yesterday was my chest and tricep day. I also did a litte HIIT on the treadmill again. I didn't want to over do it though because my heel still feels bruised inside.
3 min Elliptical warmup
Incline Dumbbell Chest Press 20x10, 1 set/ 25x10, 2 sets
Chest Flye Machine 60x10, 1 set (superhard, my chest muscle were spazzing) 45x10, 2 sets
Wide Pushup 1 set normal pushup, 2 sets on knees (10 reps)
Dumbbell Tricep kickbacks 10x10, 2 sets
Cable Tricep Extensions w/ rope attachment 30x10, 3 sets
Tricep Pressdowns 80x10, 3 sets
Bench Dips 10 reps, 3 sets
2 min warm up job 5 mph
5 sprints...7 mph
5 sprints...6.5 mph
5 uphill runs....6 mph...5% incline
3 min cool down 3.4 mph
Meal 1: 1/4 c quinoa w/ soy milk, 1/3 banana, cinnamon. 1/2 c. tofu scramble with hashbrowns
Meal 2: small salad w/ tofu
Meal 3: large salad w/ tofu
Meal 4: 10 apple slices, 1 tbsp almond butter
Meal 5: protein drink and a banana
Meal 6: tiny piece of veggie lasagna, 1/4 c black beans, 12 asparagus spears, 1 homemade breadstick (carb overload...I know:)
I ate well and worked out hard so I am happy with my day. :)
Wednesday, April 25, 2012
After years of confronting the same issues and being weighed down I decided it was time to break free and conquer the walls I have set up in my life. Notice I said "I".
"Once you become consciously aware of just how powerful your thoughts are, you will realize everything in your life is exactly how YOU allow it to be."
~Melanie Moushigian Koulouris~
I am consciously aware that my life is the way it is because I allowed it to be this way. All the
prayers in the world mean nothing if I don't take the steps to overcome the adversity and walk by faith.
The walls I have built have keep me from living my life freely. They have kept me from enjoying everything God has designed for me. Not because He doesn't want me to have them but because my faith has failed me.
I have not put steps to my faith so I have seen no action.
"But wilt thou know, O vain man, that faith without works is dead? "
Since I literally jumped over that wall on Saturday I have actively made the steps to see some action. I have contacted lawyers concerning my divorce. I spoke to my husband about it and he has agreed to make the process painless by signing the petition. He has also agreed to pay 1/2 of the costs.
Which leads me to the next wall. I have been hesitant to get a divorce because of financial
constraints. I do not receive any assistance and raise my daughter on a single income and recieve no child support from her father. So paying $600 for a divorce was not something I could do.
I went to a class to see if I could get free legal help but I make too much money. "Haven't found that lump of cash anywhere"...LOL! So anyways that has been one of the walls preventing me from getting a divorce.
Well God put it on my heart to ask for some financial help today and guess what...I got it. I can't discuss the details of it on this blog but the help was a blessing. I don't have to pay it back and it
will help me get through the next 3 months as I go through my divorce.
I was so scared to ask for help for several reasons but the main one being "rejection". I didn't want to put myself out there and be let down. That feeling of rejection has kept me from pursuing so many things in life.
Judgement is another thing I struggled with. I didn't want to be judged because I was asking for help. I felt like I would be perceived as weak or a failure.
Well I got over those feeling and with a hand full of fear I asked anyways.
So I just wanted to let you know that I am moving forward with my commitment to change things in my life and continue to overcome the walls I have created for myself.
God reminded me that He is here to support me. Not because I chose Him but because He chose me. He has ordained me and created me to be the vessel of God that I am.
"Ye have not chosen me, but I have chosen you, and ordained you, that ye
should go and bring forth fruit, and that your fruit should remain: that
whatsoever ye shall ask of the Father in my name, he may give it you"
God honored my request because I walked out in faith and put things in action. Can't wait to see what happens next. :)
"But without faith it is impossible to please him: for he that
cometh to God must believe that he is, and that he is a rewarder of them that
diligently seek him."
Yesterday I had a great workout. I was so so proud of myself. I am definitely paying for it today but it is worth it. :)
Yesterday was a back and bicep day. Although I am not supposed to be doing cardio I felt so bloated and fat so I thought I needed to get some cardio in. I am so happy I did because I had an amazing workout.
I ate a really good snack before I hit the gym so I had great energy. I had some apple slices w/ almond butter and a homemade chickpea patty. That may seem small but it was full of good carbs that helped fuel my workout.
So here is what I did and what I ate yesterday:
Warm up: 5 min Elliptical
Wide grip lat pull down 60x10, 1 set/ 70x10, 2 sets
Bent over cable row 80x10, 3 sets
Seated cable row 90x10, 1 sets/ 100x10, 2 sets
Hammer curl w/ barbell (not sure what this bar was called but it allowed me to do hammer curls) 20x10, 3 sets (plus the weight of the bar which was about 5 lbs)
Alternating bicep curls 20x10, 3 sets
3 min warm up (3.4 walk)
5...30 sec sprints at 6 mph
5...30 sec sprints at 7 mph
5...30 sec sprints at 8 mph
5...30 sec sprints at 7 mph
3...30 sec sprints at 6 mph
4 min cool down 3.4 mph walk
Right after I got off the treadmill I hit my biceps one more time with cable curls...15x20, 3 sets
Then I did some abs which included stability ball crunches and side to side twists with medicine ball. After a good stretch I was ready to go home, shower and eat some dinner. :)
Here is what I ate:
Meal 1- 1/2 c. tofu scramble (tofu, potatoes), 1/2 c quinoa w/ almond milk, cinnamon and 1/2 banana
Meal 2- small spinach salad w/ tofu, pico de gallo, carrots, broccoli slaw and ACV
Meal 3- large salad (same as above)
Meal 4 (pre workout)- 10 apple slices, 1 tbsp almond butter, 1 chickpea patty with pico de gallo and lettuce
Meal 5 (post workout)- protein drink (1 scoop powder, 8 oz water), 1 medium banana
Meal 6- 1/2 c black beans, 4 oz sweet potato, 12 asparagus, pico de gallo.
For dessert: 1/2 c honey o's w/ 4oz soy milk
I had a great day...don't you think? How was your day?
Tuesday, April 24, 2012
Of course a well balance weight loss program must not only have a structured meal plan but a workout routine as well. I highly recommend the LiveFit program. You can't just achieve your goals but wishing and hoping. You must have a plan.
This meal plan is for the first phase of the program so it is structured to help promote muscle growth. Even if you are not into serious lifting you can get an idea and general guideline of what a well balanced diet looks like.
I substitute the eggs for tofu and oats for quinoa (a complete protein). I substitute the animal protein for tofu and beans. I have no problem loading up on the veggies.
Hope it helps you out. :) (click on links to show list of clean food and recipes)
turkey or chicken muffins
Other Options: 4 homemade protein bars or Small meal option
lean meat (chicken breast, white meat turkey; white fish like tilapia and orange roughy)
salad and vegetables
turkey or chicken muffins
Other Options: 4 homemade protein bars or Small meal option
lean meat (chicken breast, white meat turkey; white fish like tilapia and orange roughy)
6 oz (8 oz for fish)
salad and vegetables
Monday, April 23, 2012
I am afraid to eat that much. I think I eat a lot of food but I also have to remember I eat basically veggies, fruits, grains, tofu and beans. It is a lot of nutritionally dense food that is not necessarily high in calories.
I am not sure if that is why I am not losing weight on the scale. I have to remind myself that the scale doesn't matter and I have to stay focused on my body composition. I also have to make sure I am measuring myself at least every 4 weeks.
So this week I am going to experiment on eating more food and less protein shakes. Protein shakes are great post workout meals and also a great grab and go snack but not something I want to use to substitute an entire meal.
The more nutritionally dense food you eat the more calories it takes to break it down. What does that mean? You stay fuller longer and you burn calories digesting. That equals a leaner, more efficient body. I learned that protein powders are predigested so your body doesn't have to work hard to break them down. So I am going to plan on eating more whole foods this week so I can burn more calories.
This is what I have planned for this week. I am eating less carbs during my work hours because I sit on my bootie all day. I decided to take away the sweet potato for lunch and quinoa for breakfast. We will see how it goes this week. I am really bloated today because that time is coming this week. So I weighed 3 lbs heavier this morning. BOOOO! It's okay though..it will go away.
Meal 1: 1/2 c quinoa, 1/2 c almond milk, 1/2 banana, 2 strawberries, 1 tsp cinnamon
Meal 2: homemade bbq chickpea patty with cucumber and lemon
Meal 3: salad (spinach, 4 oz tofu, cucumber, pico de gallo, broccoli slaw, shredded carrots, lemon wedge, ACV)
Meal 4: (pre workout) 10 apple slices w/ 1 tbsp almond butter
Meal 5: (post workout) protein shake w/ 1/2 banana
Meal 6: 1/2 c black beans, 4 oz sweet potato, 12 asparagus spears, pico de gallo
If hungry later: 1/2 scoop protein power with almond milk
I have decided that I do have to incorporate a "treat" during the weekend. So I have allowed myself to have a healthy higher calorie meal or dessert once during the weekend. This helps me stay focused and doesn't allow me to feel so deprived.
I am starting week 4 of the LiveFit trainer today.
Some of you may know that I have been dealing with a strained marriage for about 12 years now. I have not divorced my husband because I was waiting for God to tell me to let go. I knew that during the time I remained married I was being transformed. God used the adversity in my life to create a new me and bring me closer to HIM.
I have also been struggling with my weight and trying to get the body I have always dreamed of having. I have tried different methods to help me shed the weight. Not only do I want to shed fat but I am more inspired to build lean, sexy, strong muscles.
My dream is also to use every single one of my struggles to help other women. I know that everything I have gone through is not in vain. I have struggled with so many things but have managed to stay faithful and believe that one day God would restore me. Well that time has arrived. The season is NOW!
On Saturday during the run we had to climb over an 8 foot wall. Something I have never in my life done before. As I approached the wall I was ready to get it done. I struggled to get my feet up the rope and then once I reached the top I got scared. I literally could see myself falling face first onto the concrete. My hands were sweaty and I just didn't know how I was going to get over this wall without hurting myself. So I climbed back down.
I saw women climb over it with no problem but still I doubted my own ability. I almost let fear get the best of me. Then I said "maybe I can just walk around it....no one will notice...they won't care." I could have done that but in my mind I would have known that I didn't do it. I didn't climb the wall. I would have had to live with that failure and never have known if I could have made it or not. So I went for it. I climbed up.. straddled the wall and slide down the other side.
Just thinking about the significance of that moment makes me cry. It may seem silly and I know many people have done it before me but it was a BIG moment for me. I conquered my fear and doubts and realized that it wasn't bad at all. All that panic and worry and I made it safely down the wall with no problems at all.
Not only did I make it but then I helped my partner do it too. She was also scared and was about to walk around the wall until I helped coach her through her fears. I said "you can't let fear get you"...she said "well I did but I thank you for helping me get over".
The race also played a significant role in changing my perception about some things this week. Although I had the ability to outrun my friend and she told me to go without her. I couldn't do it. I couldn't leave her behind. I had to coach her through her first race. Only she knows how much accomplishing that race meant to her. Maybe it gave her the confidence to do more, be better or go after another goal she is afraid of accomplishing.
That is what my heart desires. To not only fulfill my own destiny and accomplish my goals but to help other along their journey. I don't want to lose myself and let my own strength be my hindrance. I don't want to become so focused on my own goals that I lose focus on my true purpose and hearts passion.
On Saturday evening my MIL invited me to go eat dinner. We always have our "Dr. Phil" talks. That is what we call our deep conversations. We were discussing some of her dreams. She asked me why I think she hasn't went after them yet. I explained to her some of the struggles I have had and what has held me back from fulfilling mine.
We let life...our past experiences....disappointments....pain.....fears of....judgement....failure and rejection get in our way. I said we have to realize that nothing else in this world matters more than accomplishing our dreams because through them we will help inspire others and that is why God created us. Until we fulfill our dreams...the thing our heart yearns for we will not fully be who we were created to be.
Then on Sunday...I turned on the TV and watched Joel Osteen. I very seldom watch his program but I felt the urge to watch and listen to what he was talking about. BAM! He talked about the exact same thing my conversation was about the night prior. He said the time is NOW! You can't let fear and doubt hold you back. There is something greater on the inside of you. It's not too late to build your temple...have discipline or go after your dreams.
I was weeping just listening to him or GOD confirm everything that was already in my heart. Then to top it all off I saw this amazing status update that one of my facebook friends shared on her page this morning. This is what she said:
I hope everyone had an awesome weekend! Our pastor
had a great message this
weekend about waiting, and being ready when the
opportunity arises. One specific
point he made was: regardless of where we
are in life, sometimes WE feel we are
the wrong person; not gifted enough,
smart enough, worthy enough... However God created us to be uniquely beautiful
and gave us the talents to be the right
person, be gifted enough, smart
enough, talented enough...Next time you find
yourself doubting YOUR talents,
remember he made you, and YOU are worthy,
talented, smart, beautiful, and
might just possibly be the 100% perfect person
How much louder must God speak? I hear Him loud and clear and I am going to do everything it takes to accomplish my goals, finish the things I have started and put an end to things that have weighed me down long enough. ;)
It's time to tackled ever wall I have put up. As the walls come down I know that love will come in, opportunities will present themselves and I will become everything God created me to be. :)
I can say I finally did it. That is about it...LOL! I did not enjoy the event at all. I really had the impression that (considering the name of the event) it would be a lot muddier and funner.
Basically we ran through a dessert full of rock, through a neighborhood, jumped over road barracades, climbed an 8 foot wall, crawled under 2 tarps, zig zagged through some poles, walked 3 balance beams, and jumped some hay stacks.
The mud didn't come til the end right as you crossed the finish line. There was a huge hole filled with water that you had to crawl through to get to the end. It was full of rocks and gravel so it was a little painful.
The other bad thing about the race was the fact that it was 98 degrees and they only provided 2 water stations....at mile 1 and mile 3. While it's not good to drink too much water because you might cramp..the heat made it a little necessary. So needless to say it was a little miserable.
I am glad I did it though and was able to finish it in 1 hour. I had to stop a lot for my friend that is less conditioned and was not handling the heat very well. I would run ahead and then look back to find her. If I couldn't see her I would completely stop until she either caught up or was visible.
Eventually I began to get a headache from running and stopping so much. It was also difficult to start running again when I had already a stopped and had to wait a few minutes for her to catch up.
I am proud of her though because she muscled through the best she could. I didn't want to leave her behind. I already knew I was going to have to take it at a slower pace and possibly wait for her so it wasn't so bad. I basically wanted to experience the whole thing and have fun. I had no pressure to finish at a certain time.
There were a lot of hills and the last mile was all uphill. Man was that a tough one. I had to walk most of it because my heart was pumping really hard and my butt and legs were hurting.
When I got home I took a shower, ate a veggie sub sandwhich and took a little nap. My left heel and legs were very sore. That run really beat me up but I felt great for accomplishing it.
I can definitely see how I am getting stronger because I wasn't winded or fighting to breathe. I did really good when I actually got the chance to run. I wish I could have seen how fast I could have finished if I didnt' have to stop but I am over it now. :)
I definitely will not participate in this event again but I would like to do a "MUDDY BUDDY" race. I also want to run the Disney Marathon and complete an IronGirl next year.
Sunday was a relaxed day. I took care of some chores and then took my daughter to see some flowers at the Bellagio conservatory. Here are some pics I took with my cheap camera phone.
This bumble bee was made of flowers. So beautiful. <3
The colors were so vibrant and the smell was amazing. I wish they had little benches we could have sat on and just enjoyed the beauty of nature.
Friday, April 20, 2012
I really haven't trained for Saturday because I figured I could knock out 4.6 miles with no problem. UMMM! I am a little concerned after yesterdays run but feel that maybe with the excitement and adrenaline I will be fine. I think I was probably a little tired already from lifting weights for 1 hour.
I am not going with the expectation of running fast or beating anyone. I really just signed up for the whole experience. My friend is running with me so I am sure I will have to slow down a little for her. We are doing this together so I don't want to leave her behind.
I can't wait to see how it goes and share my muddy dirty pics with you all. My friend is taking pics so I PROMISE I will post them. Maybe she can get some video footage too. :)
Dumbbell Shoulder Press 25x10, 3 sets
Bent over rear delt flyes 15x10, 3 sets
Dumbbell Arnold Press 20x10, 3 sets
Upright Row Barbell 10x10, 3 sets (This always hurts my shoulders so I go lite.)
Lateral Raises 10x10, 3 sets
Front Raises 10X10, 3 sets
Abs: Romaine Chair Leg Lifts 10x10, 3 sets, side crunches on stability ball, twists with medicine ball 2 sets of 25.
Treadmill: 40 minutes (34 min run...3 miles, 2 min warm up, 4 min cool down)
My food was all good and the same as my other days. The only difference is I ate 1 1/2 slices of homemade pizza w/ Daiya cheese, mushrooms, onion and spinach. I wake up feeling lots better since I have been eating more for dinner. BUT to prevent myself from gaining weight I decided to eat more of my carbs in the morning. I am going to try eating a little bit of oatmeal in the morning with my protein drink. I don't want to overload on starchy carbs a night. We will see how this works out.
Thursday, April 19, 2012
Weight training and any strenuous exercise really can break your body down. Lifting weights actually tears the muscles and they are rebuilt bigger and stronger. When I really thought about this it was clear that I needed to eat more in order to make sure my body had what it needed to rebuild and recover.
When I feel sick and weak it must be because my body is deprived of the calories it needs to restore itself. Last night I ate a little more than I normally do. I don't care if I add the pounds back on for a little while. I would rather eat more clean food then get sick or impede my progress because I am not eating enough.
Here is how I ate:
Meal 1: protein shake (same as Monday)
Meal 2: 2 brown rice cakes w/ 1 tbsp black bean hummus and spinach
Meal 3: salad (same as Monday)
Meal 4: (preworkout) protein drink (8 oz water, 1 scoop protein) I was on the go so I couldn't eat a good snack. I just wanted to put something in my body before I hit the gym.
During workout: water w/ BCAA's
Post workout: protein drink and a banana
Meal 6: 1/2 c. quinoa, 3/4 c. black beans, 1/2 c. butternut squash, tomato, 12 asparagus and hot sauce
Wednesday, April 18, 2012
The issue has been that I eat clean for a few days or a few meals and then I eat something that I shouldn't be eating. This sets me back and possibly puts back the pounds I could have lost had I stuck to my meal plan.
So this week I packed my meals and was determined to lose weight on the scale. I work out tooooo hard not to see more progress. Although nutrition plays 80% of the role I have to give 100% effort towards eating clean 7 days a week. No cheat meals or excuses on this plan.
This morning I decided to get on the scale and guess what?????
DRUM ROLL PLEASE>>>>>>>>>>>>>>>>>>>>
I LOST 1 LB.....WOOOHOOOO since my last http://www.myfitnesspal.com/ weigh in.
To be honest I lost a few more considering I gained a few since that last weigh in but I am happy to record that I am making progress now.
So this has given me the much needed motivation to keep up with my clean eating and blast through these last 30 pounds. ((34 lbs will give me a 100 lbs weight loss!))
Thank you for the applause! ;)
Okay now back to business. Yesterday was an all over the place workout. I played with different amounts of weights and added some extra sets with lighter weight to help exhaust the muscle and also perfect my form. I realized that on some movements I don't use the right muscle because I am not using proper form.
I tend to recruit other muscles at times when lifting heavier weight to help me move the weight and complete the reps and sets. So I wanted to make sure I really focused on form and contracting the right muscles. This will not only help with my results but also help me when I start having clients.
So here is my workout. I am not 100% about the amount of weights I used. I think I need to start carrying a mini notebook with me to log them.
Back and Biceps:
5 minute warm up on Elliptical
Warm up back with 25 reps of lat pull down 40 lbs.
Wide grip lat pull downs 70x6, 60x4, 1 set/ 60x10, 2 sets
Seated Cable Row Narrow Grip 100x10, 3 sets
Bent over cable row 80x10, 3 sets
Back hyper extensions- 10 reps, 3 sets (no weight)
Narrow grip underhand lat pull down 60x10, 1 set/ 80x10, 2 sets
Incline Dumbbell curls 15x10, 3 sets
Hammer Curls 15x10, 1 set/ 20x10, 2 sets
Cable Bicep Curl 30x10, 3 sets
Alternating Bicep Curl 20x10, 2 sets/ 15x10, 1 set
10 bottom half curls, 10 top half curls with 15 lb dumbbells, 2 sets (keeps constant contraction on bicep muscles)
Abs: reserve crunches, wood chops and stability ball crunches w/ 10 lbs medicine ball, planks, side planks with knee raise (from 6wk6pk DVD:).
My food was really clean like yesterday but I did eat 3 spoons of my daughters Honey O's (Trader Joe's brand cheerios).
Meal 1: same as yesterday
Meal 2: same as yesterday
Meal 3: same as yesterday
Preworkout snack: 1 gala apple with 1 tbsp raw almond butter
During workout: 20 oz water w/ BCAA's
Post workout meal: 1/2 banana, 1/2 c quinoa, 1/2 c black beans, 7 grape tomatoes, 12 asparagus spears, hot sauce
Dinner: protein shake (same as breakfast minus the spinach), 4 oz of tofu with ketchup and hot sauce.
I had to go to a meeting after my workout so I came home, made dinner for my daughter, ate my dinner, showered and ran out of the door. When I got home around 8:30pm I decided to have a snack. I wasn't really hungry but I knew I wasn't going to eat for several hours while I slept so I needed some protein.
I guess it didn't work because I woke up super nauseous from not eating enough. I think I need more food during the day. I will play it by ear and see how it goes.
Tuesday, April 17, 2012
Now lets make the connection to our current fitness goals. Many of us are looking to lose some weight and transform our out of shape bodies. Some want to tighten up or fine tune some areas on their bodies. Whatever the goal is nutrition plays a big role in getting you there.
As a former emotional eater I had such a negative relationship with food. I used food to make me feel better, celebrate or cover up emotions that I didn't want to deal with. I let food create a person that I no longer recognized or even cared to get to know.
So making a healthy connection with food was a battle I struggled with for many years. Until recently... and I mean very recently I really understood what role food played in my health. It began to learn how food works in the body and how large of an impact it can have on your overall health and well being. It not only affects how your body looks but how it functions and it can even contribute to your mental health.
A little over 2 years ago I prayed for God to reveal this to me. I felt that the only way I could cure my emotional eating was to learn about how food reacts in my body. I thought I could be "scared straight". I have to admit that learning how food can make you sick definitely made me straighten up a bit but I still had some issues.
I know that I made a drastic change when I decided to become vegan. I have heard that it is one of the most disciplined and extreme diets to have but I found it an easy transition. I do have my struggles with finding healthy things to eat on the road and it takes more planning than eating a traditional diet. I sometimes panic when I know we have to go on long road trips or for instance the school Disneyland trip we are taking in May. I think of how difficult it will be to not only eat vegan but eat clean vegan food. I just have to be prepared and plan ahead.
The things I continue to struggle with on a day to day basis is learning how to quiet my mind and allow my body to speak. I can't over think my food. That is why planning ahead removes this emotional connection with food. I went from being an emotional over eater to a panicked, over thinking healthy eater.
So lately I have been meditating when those panic or overeating tendencies come over me. I think of food as fuel and as a way to reach my goals. The closer I stay to my structured meal plan the better the outcome. I also like to feel my muscles and look at my body to remind me of the progress I have achieved. It helps motivate me and keep me on track.
If I could come this far not eating clean on a consistent basis then I can only imagine what the next months will bring if I am consistent and dedicated. That really excites me and sometimes I just thank God for the amazing feeling of knowing I am in control.
It may seem crazy but I often have conversations with myself and my body. I coach myself through this journey. I say things like " you are a champion, you are a warrior, you can do all things through Christ who strengthens you"...."you are strong...you can do this"....."I challenge you to eat well and change your body"...."imagine what you can achieve if you stay consistent". Having these self pep talks with myself really helps me. I call this "my personal trainer". I have that fighter spirit in me that is determined to reach the finish line strong.
Although my goal weight and ideal body composition is my "finish line" my goal is to have this healthy lifestyle for the rest of my life. I want to leave behind a legacy of healthy babies, clients, family members and who ever else happens to cross my path. My journey doesn't end when I reach my goals.....it will continue for eternity. :)
I also had a great workout but wasn't able to lift as much weight with my legs as my previous leg workout day. I am supposed to be lifting atleast 80% of my 1RM (one rep max) but could barely move 60% through all my reps and sets.
I woke up with a sore neck and upper back because I used a loaded barbell to do my squats with. I rested the barbell behind my neck. I might have to take a towel to fold up and place behind my neck for the next time.
Wide Stance Squats w/ barbell: 60x10, 3 sets
Lying Leg Curls: 109, 106, 103 lbs x10, 3 sets (I did as many I could with heavier weight and then lowered weight as the sets got harder)
Lunges: 50 x 10, 2 sets / no weights x 10, 1 set (each leg)
Single Leg Deadlift: 20x10, 1 set/ 25x10, 2 sets (each leg)
Glute machine: 85x10, 2 sets/ 100x10, 1 set (each leg)
Plie Squats w/ Calve Raise 45x10, 2 sets/ 50x10, 1 set no calf raise
Hip Adductor machine 85x10, 3 sets
Seated Calve Raises: 50x10, 3 sets (50lb dumbbell on each leg)
Standing Calve Raises: no weight (can't remember how many I did)
Abs: leg raises w/ pulses, crunch, reverse crunch
Meal 1: protein shake (water, protein, 1 tbsp almond butter, 3/4 c frozen berries, 1 c. spinach)
Meal 2: 2 brown rice cakes w/ black bean hummus, cucumber & tomato slices
Meal 3: salad (spinach, 4 oz tofu, 1/4 lemon wedge, ACV, tomato and cucumber) 3.5 oz sweet potato
Meal 4: (preworkout) 1 brown rice cake, 1 tsp almond butter, 1 sliced strawberry, 20 oz water w/ BCAA
During workout: 20 oz water w/ BCAA
Meal 5: (post workout) 1 medium banana, 1 protein drink (water and protein powder)
Meal 6: 1/2 c. quinoa, 1/2 c. black beans, tomato and onion w/ lemon, 12 asparagus spears
Dessert: 1/3 banana w/ 1 tsp almond butter
Meal 7: 2 oz tofu w/ ketchup and hot sauce, protein shake (water, protein powder, 1/4 c berries, 1 tbsp almond butter)
That was it! Woohooo nothing naughty. I did have to fight the urge pretty bad to go eat something but I drank water and stayed upstairs. I have to remember my goals. I am getting closer and closer.
Every choice and step I take can either get me closer or further away from achieving my goals. I have to make sure I stay conscious of my actions and make the right decisions.
I am training my mind to think of food as fuel and not "entertainment" as my cousin said.
Monday, April 16, 2012
I highly recommend the CD because it is so inspirational and motivational. It has amazing beats and the words just make you push that extra little bit to get you through your workout. It's unbelievable how music can influence you and motivate you.
I had a great weekend. I rested on Saturday and spent most of the day laying in bed watching TV. I haven't done that in a while and it felt good. My back was a little achy from laying down so much but I needed to rest.
Sunday I went grocery shopping and then prepared all my meals for the 5 days. I am sticking to my meal plan this week. NO EXCUSES. I am prepared and most of all dedicated.
Breakfast: protein shake (water, frozen strawberries, PlantFusion, spinach, almond butter), 2 glasses lemon water
Snack: 2 brown rice cakes with hummus, cucumber and tomato
Lunch: 4 oz tofu, 3.5 oz sweet potato, large salad (spinach, tomato, cucumber) w/ ACV & lemon
Snack: (pre workout) apple w/ 1 tbsp almond butter
During workout: 20 oz water w/ BCAA's
Post workout: protein drink (water, PlantFusion)
Dinner: 1/2 c quinoa, 1/2 c. black beans, 12 asparagus spears, lemon and hotsauce
Late night if hungry: protein drink (water, PlantFusion)
Tuesday- Back and Biceps , HIIT (High Intensity Interval Training)
Wednesday- Chest and Triceps , HIIT
Thursday- Legs (light due to race on Saturday)
Friday- Shoulders and Abs
Saturday- Mad Mud Run
Sunday- REST REST REST!
That's the plan and "I am sticking to it like the Holy Scriptures". (quoting a song on my new CD;)
Saturday, April 14, 2012
I understand that every struggle I have had to endure was designed to strengthen me and set a fire in me. My heart, body, mind and soul are all surrendered to God.
I would hope that at the end of my life here on Earth He would be proud of all that I have done and accomplished.
Friday, April 13, 2012
Delayed onset muscle soreness (DOMS), also called muscle fever, is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise. The soreness is felt most strongly 24 to 72 hours after the exercise. It is caused by eccentric exercise. After such exercise, the muscle adapts rapidly to prevent muscle damage, and thereby soreness, if the exercise is repeated.
Delayed onset muscle soreness is one symptom of exercise-induced muscle damage. The other is acute muscle soreness, which appears during and immediately after exercise.
The soreness is perceived as a dull, aching pain in the affected muscle, often combined with tenderness and stiffness. The pain is felt only when the muscle is stretched, contracted or put under pressure, not when it is at rest. Although there is variance among exercises and individuals, the soreness usually increases in intensity in the first 24 hours after exercise, peaks from 24 to 72 hours, then subsides and disappears after about five to seven days after exercise.
The soreness is caused by eccentric exercise, that is, exercise consisting of eccentric (lengthening) contractions. Isometric (static) exercise causes much less soreness, and concentric (shortening) exercise causes none.
There it is the story of my life. I stay in constant pain. Some days I struggle to get out of bed, sit down, or walk up and down the stairs. My legs usually get the most of the DOMS because I work them harder with heavier weights.
Taking hot showers, massaging my achy muscles, drinking lots of water and eating food high in potassium usually helps with my DOMS. That is why I like to eat a banana immediately after my workouts.
It is important though that you listen to your body when you get DOMS. It is important that you give your body plenty of rest in order to let the muscles recover and repair themselves. Muscles are built during the repairing phase. If you are over training your muscles you can cause serious injury. So you should structure your workout plan so that you don't train the same muscle group back to back. You should try to give them 72 hours to properly recover before training them again.
This holds true with mostly weight training because this is where you are doing most of the eccentric exercising or muscle lengthening moves. No matter what form of workout you are doing just make sure to listen to your body and do not over train.
Please also do not mistaken this with an injury. If you are experiencing severe pain contact your physician.
I ate really well but then had 4 tiny pieces of candy and some kettle chips. BOOOOO! I really wanted to eat really well and have no slip ups but I did. I think I am just extremely bored with the food I am eating. I am sick of tofu and salad. I am tired of beans. Some days I would just rather drink protein shakes all day.
I get like this sometimes and I hate it because I gets me off track. I know 4 pieces of candy and a little bit of chips is not the most horrible crime to commit but I know what I want to achieve and allowing these tiny pebbles to trip me up is not acceptable in my book.
Everyone is on a different journey and I know it's okay to have cheat meals and little indulgences but I don't want to allow that for myself right now. I want to discipline myself to not have those weak moments. This means more to me than just food or weight loss. It means a complete discipline of mind, body and soul.
I am also learning how to discipline my emotions and not allow my mind to wander away from the goals I have. So learning how to discipline myself with food is part of that total lifestyle transformation.
Okay so back to how my day went. I had an awesome workout last night. Thank goodness it was my last day of having to work out late in the evening. My daughters cheerleading is over so now I can go back to my early workouts.
This guy at the gym commented about me being at the gym all the time. He said "you never miss a workout do you?" I said "NOPE!" He asked me how many times a week I workout and then laughed saying how he just tries to make it to the gym 3 days a week.
Working out for me is not labouring. I love it. I actually look forward to my time at the gym. It helps clear my mind, makes me feel strong and makes me super happy. I would have to say that I am addicted and I don't want to be cured...LOL!
Here is my workout from yesterday. I trained shoulders and abs and did a little bit of cardio.
5 minute warm up Elliptical, then I did some arm circles to warm up my joints and prevent injury.
Shoulder Press- 20x12, 3 sets
Front raises into a "T"- 10x12, 3 sets
Lateral raises- 10x12, 3 sets
Upright row- 10x12, 3 sets
Bent over rear delt flyes- 10x12, 3 sets
Abs: ball crunches, 2 sets/ wood chops, 2 sets/ ab holds 5x30 sec/ reverse crunch, 2 sets/ side crunch w/ leg raises, 2 sets each side/ double crunch, 1 set
15 minutes on Elliptical from level 15 to 30. I vary the intensity and speed through the workout.
Here is my food journal for yesterday:
Meal 1: protein shake (water, frozen berries, protein powder, 1 tbsp almond butter)
Meal 2: 2 brown rice cakes, 1 tbsp almond butter, 1/2 banana sliced on top
Meal 3: salad (5.5 oz Tofu, greens, cucumber, ACV) 3.5 oz sweet potato
1st crash:) 1/4 c. kettle chips
Meal 4: (pre workout) Amy's split pea soup w/ hotsauce
2nd crash:) 1 jelly candy (Spongebob crabby patty;)
During workout: 20 oz. water with BCAA's
Meal 5: (post workout) 1 scoop protein powder, 8 oz water, 1/2 banana
3rd crash- 3 nut crunch bites (almonds and cranberries covered in dark chocolate)
Lots of water
So there you have it. My clean food and my crash and burns..LOL! Go ahead and yell at me now!!!! :)
Thursday, April 12, 2012
I did the LIVEFIT exercises but added a few more of my own just to get an extra burn and get my legs ready for the summer. It is getting hotter here in Vegas and shorts season is definitely around the corner.
I don't want any jiggle or cheese on these legs. I also want to get my bootie nice and sculpted so I can feel more confident in shorts and jeans. My bootie is pretty much non existent but since lifting I have managed to build it up a little. Hopefully over the next few months I can build a nice round butt. :)
I lifted way heavier than I have ever lifted with my legs. My legs were literally shaking while doing my leg presses. I only have the option of using free weights when I do my squats so I opt for dumbbells. The barbell hurts the back of my neck when I use it. We also don't have a Smith Machine so I can't do that either. Like I said before I am working with what I have available to me.
Here is what I did and how I ate yesterday. I managed to eat very clean but I had one little bite size peanut butter Easter egg.
5 minutes Elliptical
Squats with dumbbells 60x12, 3 sets (30 lbs each hand)
Leg press 130x12, 3 sets
Leg curls 106x12, 3 sets
Leg curls 60x12, 3 sets
Sumo squats w/ dumbbell 50x12, 3 sets
Seated calf raises 45x12, 3 sets (45 lb dumbbell on each leg)
Standing calf raises no weights 12 reps, 3 sets (my calves were already on fire and super tight from the seated raises so I didn't use any weight)
Side Lunges 1 set of 12 reps with no weight/ 20x12, 2 sets
Curtsy Lunge 1 set of 12 reps no weight/ 20x12, 2 sets
Abs (at home): crunches 100, leg lifts with pulses 100 (10 sets of 10 pulses)
Meal 1- protein shake (water, protein powder, frozen strawberries, 1 tbsp almond butter)
Meal 2- protein drink (16 oz water, 2 scoops protein powder)
Meal 3- large salad (3 c. greens, 4 oz tofu, 1 mini english cucumber, ACV, 3.5 oz sweet potato)
Meal 4- 1 brown rice cake w/ 1 tbsp almond butter, 3 banana slices, 2 bites of an apple
During workout: 20 oz water w/ BCAA's
Immediately post workout- 8oz water w/ 1 scoop protein powder
Meal 5- Amy's vegetable and barley soup w/ 1 oz of black beans and 1/4 cup of chickpeas, hotsauce, 1 tiny slice of sourdough bread w/ Earth Balance
Snack- 1 1/2 brown rice cakes, 2 large glasses of water
1 mini peanut butter Easter egg
I was shocked yesterday when I was getting undressed for the shower. Although I still have fat on my tummy I saw a line forming down the middle. This makes me excited because I know underneath the layer of fat there are lean sculpted muscles. I can't wait to finally meet them this year. :)
Wednesday, April 11, 2012
Here is what I did:
Warm up: 5 minutes Elliptical
Wide lat pull downs 70x12, 1 set/ 60x12, 2 sets
Single arm rows 25x12, 3 sets each side
Bent over flyes 15x12, 1 set/ 20x12, 2 sets
Cable lat pull downs 25x12, 3 sets
Narrow lat pull downs 80x12, 3 sets ( This is where most of the grunting happened :)
Alternating bicep curls 20x12, 3 sets (My left arm really struggles but I muscle through and get it done.)
Cable Bicep curls 25x12, 3 sets
I did some abs when I got home. I am working towards those washboard abs. I have to train them hard and eat clean in order to get them. :)
I did several sets and reps of reverse crunches, regular crunches, and side crunches. I worked them out pretty intense. :)
To support my fitness goals I ate really clean yesterday. Here is what I ate:
Meal 1: protein shake (protein powder, almond milk, 1 tbsp almond butter, 3/4 c frozen berries)
Meal 2: protein drink (water, 2 scoops protein powder)
Meal 3: large salad (4 oz tofu, 3 cups spinach and arugula, 1 mini english cucumber, 2 tbsp ACV) and 4 oz sweet potato.
Meal 4: 1 apple w/ 1 tbsp almond butter
Meal 5: (pre workout) 2 c. salad greens, 1/2 c. black beans, artichoke hearts, onion, a few black olives, 1 tbsp ACV, 1/2 c brown rice pasta w/ homemade butternut squash sauce.
During workout: 20 oz water w/ BCAA
Immediately post workout: 1 scoop protein powder, 8 oz water, 3 frozen strawberries
Meal 6: (post workout) 1/2 c. brown rice pasta w/ butternut squash sauce and hotsauce
That was it. No cheats! :)
How was your day?
Tuesday, April 10, 2012
We give ourselves the room to wiggle in some "cheat meals" or have a little bit of naughty food...or in some cases a weekend full of unhealthy meals and think on Monday we can start over.
Guess what? I am guilty of it all.
But I cannot achieve the hardcore results I am looking for with this kind of mind frame.
I agree that when starting a fitness or clean eating diet for the first time most people need to ease into it in order to endure. BUT when you have been at it for a few years now THERE ARE NO EXCUSES OR RESET BUTTONS.
So this week I am committed to a new goal. NO RESET BUTTONS.
I must eat clean the entire week with no cheat meals.
HARD CORE EATING + HEAVY LIFTING = HARDCORE BAD A$$ RESULTS.
Setting myself up for success...what are you doing to ensure you reach your goals?
The same 5 lb chunk of fat obviously takes up more space on the body. The 5 lbs of muscle takes up less space on the body while your weight might remain the same.
This also shows you how cardio alone can not transform your body. Cardio will help you lose fat but it won't sculpt your body the way weight training can.
Incorporating weight training into your fitness regimen is essential when trying to achieve a body transformation.
What you eat also determines whether you are adding fat to your body or helping support lean muscle growth.
How much you eat and when you eat also helps ensure your body is functioning efficiently and supporting your weight loss and fitness goals.
Sometimes we don't realize just how much we should be eating and we eye ball our portions. I personally discovered that I was eating a little too much. I bought a scale to help me fine tune my eating habits.
This kind of balanced meal supports my weight loss and muscle growth goals. I am eating protein, carbs and greens w/ some fat blasting ACV.
Okay so back to the muscle versus fat conversation. Here is a pic that I found kind of crazy. This fitness competitor weighs 130ish pounds in this off season pic. (meaning not at her lean competition weight)
You can't look at the scale and determine whether you need to lose weight or not. Adding muscle through weight training will take care of getting rid of the fat and sculpting lean muscle.
We are not talking about bodybuilding competitor muscle (unless that is your goal) but healthy, sexy, tight, lean muscles.
So once again...hide your scale and start focusing on sculpting your body. Losing weight does not mean you are necessarily healthier or leaner. You can lose 5 lbs of muscle or water and still have unhealthy fat on your body.
You don't want to be "skinny fat"......so start pumping some iron. :)
This is how I stay inspired to be my best. I love to watch and research different women bodybuilders. I like to see how they lift. I visualize myself looking that way and it helps keep me motivated.
Instead of focusing on the things I don't like about myself and keeping my mind in a negative space I like to fill it with these kind of things. It helps me create a positive mind and helps me visualize my success.
It may sound crazy but I would love to look this amazing. I don't want to compete but I admire the physiques of competitors. :)
Yes I can do it if I want it bad enough. :0)
Monday: (Chest and Triceps)
Wide Pushup (on knees): 12 reps, 3 sets
Dumb bell chest press: 25x12, 3 sets
Dumbbell Chest Flyes: 15x12, 3 sets
Narrow Pushup (on knees): 12 reps, 3 sets
Tricep Cable Extensions w/ rope attachment: 25x12, 3 sets
Single Arm Tricep Extensions: 15x12, 3 sets
Tricep Pushback (palms facing up and facing in) 10x12, 2 sets each/ 15x12, 1 set each
10 minutes of HIIT sprints at 7mph (10 sprints) (30 sec. sprint, 30 sec rest)
5 minutes walking at 10% incline at 3.4 mph
Lots of water!
I did good with all my food until that last meal. I have to eat more calories at dinner to help keep me fuller longer. If I do get hungry at night I need to only drink a protein drink. I did try to drink water to see if I was just thirsty but it didn't work. :)
I used a little heavier weight this week. I could probably use a little more weight but I don't want to hurt myself since I lift alone and have no one to spot me. My arms get wobbly during the last few reps. I really have to focus on the muscle I am using and push strong.
I think I had a great day...what do you think?
Monday, April 9, 2012
I was defined by emotions....by the things I had gone through. I allowed the past define me...mold me and conform me. My spirit, my potential was hiding beneath layers of past hurts and feelings of worthlessness.
Now I stand here in a different form still unsure at times of what the future holds....yet determined to be transformed as my mind is renewed. I have let go of the pain, made a mends with the past and surrendered to all possibilities of hope.
I have awaken to my true self. With each breath I am inspired to be my best, to reach my fullest potential . I live now with a sense of peace that only comes from resting in God.
I am transforming as I now let discipline define me and sculpt me. My outer appearance is reflecting my inner being.
I am a reflection of the transformation that has taken place within. I let go of the expectations and just allow myself to take form.
I stand on the promises that I have made myself. I am faithful to myself because the first relationship I must heal is within me. I must reconnect my mind, body and spirit and let it work in unison.
Married to the promise, faithful to the promise.....I now become what I was created to be....what I was supposed to be all along........
Molded and shaped by the belief that I am worthy, I am strong and I am powerful.
Broken down by the struggle but defined by resistance.
I stand here strong, disciplined and ready to face my destiny.
Saturday, April 7, 2012
I discoverd this new CD yesterday on YouTube called "The Workout". I was so pumped when I listened to this song I ordered the CD right away. I should be getting it in the mail by Wednesday. The artist "Stic Man" is a vegan and also has many of the same beliefs I have about fitness so this CD is about to get me to the next level.
I find music to be a great motivator during my workouts. My MP3 player is loaded with the same old songs I have been listening to for months. I am so tired of them I can't wait to load some new stuff on there.
This is my favorite song on the albumn. I am so pumped to get this CD and go to the gym. I am going to "LET IT BURN" and build this TEMPLE up. :)