Daily Archives: March 6, 2013

301 & 300! 65 Days Down!

Work the last two days..tired! Yesterday all I did was a 3.5 mile run. No scheduled weights. I’m just happy that I got out to run, especially after just coming off a 12 hour shift (well I slept, but still). I got to thinking last night about logging exercise or whatever, and it has never really been a thought to consider working (or being on my feet and walking for 9-10 hours a shift) exercise. I mean, is that silly? I’m surely burning calories all night long, my job is by NO stretch sedentary. I’m constantly moving about, in and out of patient rooms, rushing from one spot to the next to do my patient care. Along with that comes, moving patients, pushing beds around, lifting and turning patients..etc..etc.. So, why would I NOT think that really counts? See, I don’t want to be the person that gets completely wrapped about calories and eating, my ONLY goal is to be sure I am eating what I need and eating enough. It still is all really trial and error for me right now, although it is getting better. If I log what I do while I work, it seems that I would or I DO burn between 1200-1500 calories during the course of a shift. That’s a lot. I do pack my lunch and snacks with me, so usually every few hours I am eating something, or I at least try to. People at work probably think I’m nuts, but, I figure I need to keep that metabolism going right? Feeding the furnace?

Got home from work this morning and thought I would be able to sleep good..NO GO. God, I cannot figure out the freaking sleeping thing. I laid in bed until 4pm, and wondered if I would even get a workout in. Well, 2 cups of coffee later and my workout clothing on, I accomplished just that. I certainly was tired, but I plugged along. I felt motivated to get my legs done, normally I don’t like doing my lower body, but lately, I am enjoying doing them. Maybe it is because I am seeing some results finally?

I’m going to jump back to calories for a second (and because I have ADD, you may notice I do that jumping around alot when blogging) I was reading on another site, women talking about eating 12-1400 calories a day trying to lose weight. I don’t understand that. I mean, I do, I used to be one of those people who thought massively restricting calories was the thing to do, every day I learn something new about eating MORE instead of LESS. I think that we really slow our metabolism down by restricting our calorie intake so severely. This is a hard lesson to learn.

Before I move forward, let me say that you do need to get physically fit as well- it’s a marriage of sorts. Ok..that’s that for now.

Plie’ Squats- 3×15 @ 25lbs
SS w/
Leg Extensions- 3×12@ 35lbs (Are these really even worth doing??)

Back Squats- 3×10@58lbs (go heavy or go home? Right? RIGHT? God, I get so nervous going heavy on my legs)
SS w/
Bulgarian Split Squat- 3×10 @15lbs (I’m not so hot to trot on these, but I do them anyway)

Deadlifts- 3×10 @ 58lbs (same with these.)

Farmers Walk- 4×40 @ 20lbs

I walked for 1.75 miles (30minutes) doing some incline work on the deadmill.

I’m tired. I really am. Had a good dinner though 🙂 Rib sticking good!

Now to enjoy my wine and my hubby.

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A little definition? If you squint really hard??

Waiting patiently for her momma to finish!

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Another… Sensible ya?!

Running Sole Girl

Eating healthy doesn’t have to be hard, but it could be easier as well. So if you’re wanting to start eating healthy

 

Tip #1. Eat a variety of foods. As we all know our bodies need different nutrients to stay strong and healthy. Unfortunately there is not one food out there that has all these nutrients in it. So a great way to do this is by eating bread and other whole grain products, dairy, fruit, vegetables, and meat. How much you eat of these items depends on your caloric daily intake goal.

Tip #2. Eat plenty of whole grains, fruits, and vegetables. Did you know that the average american doesn’t eat enough of these foods? Do you eat 6-11 servings from the bread, cereal, rice, and pasta family, 3 of which should be whole grains? Do you eat 2-4 servings of fruit, or 3-5 servings of vegetables? If…

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Great tips from a fellow blogger!

boxfitness

front-squat

1. Use the Maximal Effort Training Method. Heavy singles at +90% intensity for 3 to 7 sets once a week.

2. Strengthen your Quads. Front Squats & Olympic Squats. No leg extensions.

3. Strengthen your Hips. Deadlifts, Romanian Deadlifts, Box Squats, Power Cleans, Glute-Ham Raises, Pullthroughs, Reverse Hypers, …

4. Strengthen your Glutes. Deep Olympic & Front Squats (below parallel, ATG), Kneeling Squats, Deadlifts, Romanian Deadlifts, …

5. Strengthen your Lower Back. Deadlifts, Goodmornings, Weighted Hyperextensions, Reverse Hypers, …

6. Strengthen your Upper Back. Bent-Over Barbell RowsPendlay RowsPull-ups, Deadlifts, Rack Pulls, Power Cleans, Power Snatch, High Pulls, …

7. Strengthen your Abs. Turkish Get-Ups, Front Squats, Zercher Squats, Overhead Squats, Windmills, Waiter Walks, Weighted Roman Chair Situps, …

8. Unilateral Work. Lunges, Step-Ups, Bulgarian Squats, One Leg Deadlifts, …


Increase Speed
9. Go Faster. Squat as fast as you can. Start with…

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