Blog Archives

Day 121!

I know, I know..last time I blogged I was at day 190something or thereabouts! Yes, I am still going strong, and getting more and more motivated as the days pass me. I am still working out in my home set up, but have had to move some of my workouts to the gym down the road. Some of my weights have gotten heavy to the point, that what I have at home are not supporting me AND, I have moved to a Smith Machine for my squats. Which I personally feel more comfortable with. I’ll be honest here and say that I was starting to get in my own head, once my weight started to climb up. I stalled at 165, why? I was scared. Honestly scared, you know the scared I am talking about. The scared where I thought about having to do them HOURS before my workout time..maybe even days. Crazy right? NO. I feel this is perfectly normal when you are lifting heavy. However, in my case it was effecting my ability to do them properly, when In my heart I KNOW I can do them. I have some STRONG legs on me and the only thing that was stopping me was ME. I’ll tell you a little secret, It was so bad that I was shaking continuously throughout the workout. Who puts themselves through that?? Someone like me who is dedicated and strong willed. I cannot let this beat me. I just can’t. I will work this through until I can get PAST 165.

The other thing you may be wondering is WHY ON EARTH would a GIRL want to lift that heavy. I ask you, WHY NOT? Why not test your limits? Lifting heavy will NOT, I repeat WILL NOT make you big and bulky and manly. Let’s just talk about this for a second. Manly. Yes, there are some women out there AS WELL AS men who think that women who lift heavy and have MUSCLES are manly. Dude. Really? Do you know the amount of time (psst..YEARS)it would take to get THAT big, let alone the DRUGS that are involved with getting that big? Okay, Okay, before all you natty people out there get your feathers fluffed, there ARE NATURAL bodybuilders out there who are big because they worked their asses off. No need to shoot me nasty messages or comments. However, we all know, including YOU that natty is NOT the norm in the industry. Anyway, I digress. To the women out there, you WILL NOT GET BIG and huge and manly. You will get FIT, awesome muscle tone and a great ass. Who doesn’t want that? HOWEVER, you do know that NUTRITION plays a VITAL role in all of the above. You cannot get to grandma’s house with NO gas in the car. Over the last couple months I have done my due diligence with learning and learning some more about the eating component of all this. Not just lifting, but eating in general and what I have found out is that I really love learning about it. I’m a food nerd. I love reading about it, I love learning about it and lest we not forget the fact that I LOVE to eat it.

Going forward I will be talking about food, calories, macros and fitness. I will continue to talk about my journey and where I am going still, but I want to broaden things a bit to try and help others understand all the components of successful weight loss, keeping it off, GAINING weight as well as maintaining. So much to talk about..I’m excited! Are you?

Anyway, back to me. I am still doing Wendler’s and I am currently getting ready to start Cycle 5 next week (I’m deloading this week). I may do one more cycle and then focus more on specific things, since I have plans for myself..(shhhhh)..I actually have started adding in some new things, such as Hacks Squats, Sumo Deadlifts, Leg Press, Seated Cable Rows, and Lat pull downs. The gym was a little intimidating at first, since I’m used to doing things on my own in the privacy of my own home, but thankfully the gym I go to is small (but has all the equipment I could ever need) and quiet (think Senior Citizen) which is great, because I don’t need to wait forever to use equipment and have to compete with people standing around yapping while I am trying to get my workout in. Which leads me to, people, you go to the gym to workout, you go to the bar or wherever else you young people go to socialize. Those of us who want to get in and get out, don’t and can’t be bothered with those of you texting in between sets WHILE you are sitting on the piece of equipment that others want to use, or just plain standing in the way. Get your shit done and move along…kthanksbye.

My eating has been more on point than ever, and although there was some initial weight gain that came along with fixing my metabolism, that has since dropped back off. I am now in the process of trying to find my gaining point. I am happy thus far to know that my calories are MUCH higher than they once were, when I would gain. YAY, for fixing my body! Eat more. It’s that simple. Not all at once of course, but you CAN train your body to take in more calories AND lose weight. It’s a process and it takes time and patience, but it can be done. I no longer believe that people are carb intolerant, I do believe that WE make ourselves that way by the constant restricting and binging that we do. If you don’t believe me, please head on over to Layne Norton on Youtube. Take a listen for yourself. Educate yourself. Learn, read and then learn some more about how our bodies are supposed to work. I have to put in my little disclaimer, I am not referring to ANYONE who has a true medical disorder, or someone who is gluten intolerant OR ANY OF THOSE OTHER ISSUES. I am merely speaking of the commoner like myself who has NO issues with food, but was led to believe for many, many years that low carb, no carb, low fat, no fat, low calories was the way to go. It’s time to get up, be smart and educate yourselves. It Is my hope that I can help you along the way.

Anyway, all of the information I talk about here is coming from my own research (as I am NOT a licensed professional-YET). Just like anything else, do your own homework and proceed with caution if you are medically able to. If not, please take the advice of your Doctor before you try anything new.

Until next time..ttfn

PS, you will NEVER hear me talk about what you CAN’T eat. NEVER. That is NOT my philosophy. It’s not what I believe in, therefore, I will not condone it. Eat what you like. This is a lifestyle that needs to be a reality and one that you can keep on a day to day basis.

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It’s been awhile..

I have had so much going on, that it’s been hard to keep up with everything. I will try and update everything this week at some point..

Cliff Notes:

I have begun my journey to getting my Nutrition and Personal Training Certifications through NASM. Have my books, materials and online learning tools, I’m about a month in. So excited that I finally took the leap of faith!

I have another goal for the end of 2014 (well near the end), but I won’t post about that just yet..

I have been weight training daily, I’m getting fantastic results and have FINALLY figured out the eating portion of it all! Yes! Finally! This truly has been a journey and one that I am so glad I decided to take a leap into. Everything thus far is on point and I could not be happier with the way things are going. Granted, everything truly is a work in progress and I learn new things daily, BUT, I am definitely heading in the right direction.

Work continues to be work, but luckily my schedule is pretty stable for the next 5 months or so, so for that alone I am grateful. My sleep has gotten so much better, which has improved my overall moods. I have continued to see who my real friends are over the course of the last few months and sadly I have lost one, but, I have to look at it in terms of, when you grow, sometimes people don’t like it. Perhaps it scares them, makes them nervous OR it makes them take a look at themselves and they find out who I am becoming makes them feel uneasy about who they are, or make them realize that perhaps they have changes to make within themselves as well, and maybe they are not ready for that yet. It hurt a lot at first, but, I have to be ok with that. It’s their decision to stay or go.. and If your reading this NO, it’s NOT YOU. You know who you are ūüôā We are still friends, just have to figure out how to make the time to nourish the friendship.

I’m more than half way through this 365 day journey and I have not intention of stopping at the end of the year. It has made me realize how very much into fitness and nutrition I really am. You will see more fitness related stuff coming from me in the near future as well as a LOT of pictures of my recipes and food concoctions. I am finding that I love to cook and share my recipes as well as my fitness tips.

I also have a page on Instagram, where I am building up a following. You will find mainly progress pictures, cooking pictures, food pictures and some motivational captions. You can find me @browneyedgirldee on Instagram! Come and follow me!

I also have a new page on Facebook called Runningawaywithme (surprise, surprise!). I am trying to keep my fitness related stuff separate from my personal page, because I realize that not everybody has the same frame of mind that I do. I’m ok with that :-).

Well, I’ll be back to give a more updated post, about where I am with my weight training, my eating and my recipes. Stay tuned!!

244-223! Has it been almost a month already! Oral Surgery etc..

I can’t believe it’s been so long. Well, I mean, I can, but good gosh. I have lots to catch up on!

Thursday- May 2nd (Day 244)

Ran 4miles

Friday- May 3 (Day 243)

Ran 5miles

Saturday- May 4th (Day 242)

Nothing

Sunday- May 5 (Day 241)

Bench Press (First 3 are warm-up sets)

5×41, 5×47, 3×55 (all are lbs)

-5×61, 5×71 and 14@81lbs

Also remember I am doing Wendler’s Plan. These rep weights are based on a % of my 1 max rep.

Squat– (First 3 are Warm up sets)

5×65, 5×81, 3×95

5×101, 5×121 and 12×135 (I was told I counted wrong here..whatevs..)

Assistives:

EZ Bar Bent Over Rows: 3×12@ 51lbs

Hammers: 3×12@20lbs

Lying Leg Curls: 3×10@50lbs

Monday- May 6th (240)

Wendler Week 2

Press-

5×21, 5×26 and 3×31

3×40, 3×45, 13×50

On Wendler that last set is usually to fatigue  and the rep number depends on what week you are on, just to clear up any confusion.

Assitives:

Shrugs- 3×15@30lbs

Tricep Dips-3×10 BW

Side Bends (obliques) 3×20@ 30lbs

5×20 crunches (damn I hate ab work, BUT I need to REALLY focus on getting this in)

Tuesday- May 7th (Day 239)

Deadlift:

5×71, 5×91, 3×111

3×131, 3×151,8×167 (last set to failure)

Assistives:

Bent Over DB Rows-3×12@ 30lbs

Walking Lunges- 4×10@35lbs

Modified Farmers Walk- 100@35lbs (I count each step as 1)

Wednesday- May 8th (Day 238)

ORAL SURGERY DAY (this consumed days 237-227)

This was miserable and I was miserable. Ain’t no lie.. Suck a mundo..

I knew going in I would have a long recovery and it would not be fun..however, I did not realize how painful it all would be. I also knew going in that I would not be able to work out for up to 10 days. I had to mentally be ok with that. Honestly, considering the pain I was in, I was MENTALLY ok with that. There was no way I could lift heavy at that point!

So from Wednesday May 8-Sunday May 19th. I did nothing but recover. 12 days. It was hard, BUT, I¬† was not eating nearly enough to even support my daily functions. I got sick and tired of protein shakes and yogurt, and quite honestly, it was easier to NOT eat than it was to eat. Shh, don’t tell anyone, that is really NOT the way to go, but I did and I lost almost 10lbs because of it. YES, YES, YES a lot of it was water, blah blah blah..BUT I also lost some inches. NOT water.

During that time, I found out that I will not be going to the same Unit that my team members from work are going to. HUGE blow to me, which I took extremely hard. Lots of tears were shed and lots of anger stewing in my brain. I will miss my girls terribly and I have to believe that the new transition will be a good one. Thankfully, I had lots of support to help talk me through it. So thankful for my childhood bff. She was my sounding board. The new Unit I will be going to, will certainly be different and honestly, I don’t know how it will all pan out. One day at a time. Next week will be my first week. Wish me luck.

Now, back to it!

Monday- May 20th (Day 226)

I had to do a Re-Start. It was only fair to my body.

Week 1

Press:

5@21lbs, 5@27lbs, and 3@31 lbs

5×35, 5×41, and 5+ x 45lbs (12)

Assitives:

Hammers- 3×8 @20lbs

Bent Over EZ Bar Rows- 3×10@56lbs

Shrugs- 3×15@30lbs

Tricep Dips- 3×15 BW

Tuesday- May 21 (Day 225)

Squat:

5×65, 5×81, 5×91 (I was SUPPOSED to only do 3- apparently I cannot follow directions..and I can’t count)

5×101, 5×121, and 5+ 135 (I did 7) I was REALLY tired today. Can I mention it was 8 hours since I ate last? Can I also mention how stupid I am? Lesson 5 gazillion and ONE not learned yet. Eventually.

Lying Leg Curls: 3×10@50lbs

Modified Farmers: 100@35lbs

Walking Lunges: 3×10 @35lbs

Whew, glad this was over. I was beat. My legs are squash.

Wednesday- May 22nd (Day 224)

No workout planned. However, I figured out that I can do pull-ups on a door. Win. So, okay, don’t laugh. I only did 4×2 of those. Man those are hard to do. A new addition to my Assistives. Love it. I also did 30 push-ups and some ab work. Have I mentioned I hate the ab work?¬†A necessary evil, I’m afraid.

OMG, my legs are SORE. Sitting on the toilet is a real treat.

Thursday- May 23rd (Day 223)

Bench:

5×41, 5×45 and 3×55

5×65 (yea, umm, this should have been 60. I had a real problem with freaking counting today), 5×71 and 5+ x 80. You know how much I did like an idiot (oh and because I can’t count obviously) I did 6×91. I was like..WTF? Why can I only do 6 of these. Well, you idiot, it’s because you did 10lbs more than you should have.¬† Whatevs..

So I tried something different today and followed a Wendler tip from his book.

More Benches at 40% of my¬† max- 5×10 @ 40lbs (I actually enjoyed this thoroughly)

Supersetted with:

DB Rows- 5×10 @ 25lbs

EZ Bar Curls- 5×10 @25lbs

Supersetted with:

Tricep Dips- 5×10 (BW of course, at some point I will have to weight these)

Damn, that was a lot to catch up on. Oiy.

So, all in all, I am doing ok. I am moving more towards wanting to build more muscle and lean out more. NO, I am not doing the whole bulk and cut game. I don’t have the personality for that and honestly, I don’t need something else to obsess over in my life. I will probably do a VERY modified version of it all. I am learning so much about it all, and I find that I really enjoy it. So much so, that I may¬†pursue my Personal Training Certification.

I have also signed up for Nutrition Coaching from a very reputable source, However, the wait list is MONTHS long. So, that gives me the chance to save up the money and a chance to continue to learn and absorb all that I can from the site and my own research. I tell you, there really is a lot to learn. I don’t find it work so much, as I do interesting to read. It really captivates me. I have so many issues with food and eating, that I really need someone to steer me in the right direction. I need a good template. I can certainly do one on my own, but I’m constantly second guessing myself, and some of it is confusing. Especially when it comes to getting the right mix of carbs and proteins for muscle growth. WHAT I also learned is that in order to build muscle I have to eat at a surplus. OMG. That will be a tough one, hence the reason I said I would do all that very modified. This all has to be something that I can do for the rest of my life. I also won’t deprive myself. Trying to find that balance for ME is the hardest part of it all.

Today I ate:

Upon waking: 1 waffle with a T of peanut butter and coffee

4hours later: 4 Egg Whites, Oatmeal with cinnamon and strawberries. YES, together in the same bowl. It was good. Indeed.

Workout

PWO- Protein shake with 1/2 water and 1/2 1% skim. 2 cups of popcorn. Perfect mix of carbs and protein. (Don’t want a lot of fat in that post workout)

Portioned out Hamburger Helper with steak fries. YES I SAID PORTIONED OUT. Otherwise this would have blown my calories and macros. Again, I can’t deprive myself right now. It’s within my calories and macros.

I still have planned:

Grilled chicken breast

Some strawberries

Greek Yogurt and YES WINE. (portioned out wine ūüôā 5 oz to be exact)

All of this on plan. What I do need to up is my protein. Trial and error.

Whew..that’s enough for tonight! I have chicken waiting for me!

I should be back to blogging more regular.

Oh and next week I add my running back in. Scaled back mileage for awhile.¬†I’m not sure how much exactly yet. Less than 20 I think. With a speed session thrown in once a week. Work in progress people..

 

 

 

 

Days 257-251, Boy Am I a Hot Mess..

Hot messes, can be good though..yes? I’m all over the map lately, which is fine, but I probably appear to be a bit *off-balance* to those around me, and that is fine. I’m working through some stuff. I’m the only one that really matters at the end of the day. I’ll post my workouts first.

Friday- April 19th & Saturday April 20th

NADA (days 257-56)

Sunday, April 21- Day 255

Dumbell Rows- 5×5@25lbs

Bench Press- 5×5@71lbs

Hammers- 1×5 @20lbs and 2×5@25lbs

Military Presses aka overhead presses-5×5@20lbs

EZ Bar Rows-5×5@51lbs

Close Grip Press-1×7 @65 and 2×5 @65 (I don’t know what this was all about- too long ago)

Deadlifts-5×5@ 135lbs (My body weight baybay)

Monday- April 22nd – Day 254

Ran 5.0 miles

Tuesday- April 23rd- Day 253

Hammers- 5×5@25lbs

Deadlifts 3×5@141 (ROAR!!)

DB Rows- 2×5@25lbs, 2×5@30lbs (Bent over rows)

Bench Press- 5×5@75lbs

Upright Rows- 5×5 @45lbs

Walking Lunges- 4×10@35lbs

Military Presses- 5×5 @20lbs

Push-ups- 2×20 @ body weight (I HATE push ups. No, I really really do)

Wednesday- April 24th- Day 252

5.0 Mile Run

Thursday- April 25th- Day 251

Back Squats- 5×5@115lbs (I need a new weight belt, mine is too big)

Bent over EZ Bar Rows- 5×5@ 51lbs

Push ups- 2×20 (Have I mentioned I hate these? )

Overhead presses- 5×5@20lbs (Don’t do these with push ups. Just don’t)

Farmer Walk- 2×40 @35lbs

Walking Lunges- 4×10 @35lbs

So I have been trying to really focus on just the push/pull philosophy of training. Still trying to understand and know that ALL my muscle groups are being hit, without having to really do split sets. I will give it about 6 weeks total and then re-evaluate and let you know what I think. I have been getting messages asking for help. I’m honored, but I’m not 100% sure myself, so I don’t feel confident enough to help anyone else out. I just know that I have been doing my homework, reading, asking advice and trial and erroring. There are so many schools of thought out there on the *right* way to train, that you can make yourself nuts. I look in the mirror and I see gains, which makes me KNOW that I am doing something right. The only thing I am still playing with is the frequency and figuring out if I like the split routine vs the 3 a weeks. Whether I like Stronglifts or your basic bodybuilding routines.

I have pretty much thrown away the evil thoughts of being afraid to bulk, it just won’t happen. I have been lifting heavier and heavier since January and the only thing that has happened is I have nice definition in my upper body (WIN) and my lower body has become a little more compact and tight (WIN). I still have work to do, but at least SEEING the gains and progress keeps me focused. This is not a fad or a new trick if you will, this is the rest of my life. I’m 40, and In order for me to be healthy all the way around, this is part of the package. It isn’t work, because I enjoy it and I KNOW it is what is best for my body. Healthy bones, muscle and overall well-being (well-being is a state of mind that I am always working on).

I’m letting go more and more of the idea of distance running. I’m trying to focus more on the shorter distances, because A)it’s all I have time for and B) I think I’m over the distance portion of the running. I thought I could never say that out loud or even think of doing that, but the more I’m honest with myself, the more I realize that, that phase of my life is over. Now, I’m not saying that I am done racing because God knows I can still throw down in a 5k if I wanted to and I was race ready and who knows, the half is still dangling out there. HOWEVER, for right now, I’m okay with running every other day a few miles. I am thinking of adding some biking into my regimen as well. Running was so much of who I thought I was. Running is something I was in control of, and something that I thought made me happy. Running became so many more things that I did NOT like about myself.

Running was starting to make me OCD. It was feeding into a part of me that I knew was there, but it was making it worse. My running became a chore, a chore to make sure I got the miles in, a chore to try to keep up with my other running friends. It was about becoming faster, doing too much, not starting my days until I got my runs in. I was not fueling my runs properly, I was getting sick after long runs, I was beginning to fatigue during my runs (DUE TO LACK OF PROPER FUELING), I did not want to FUEL because I felt I did not need those extra calories. I also have learned that I have an eating problem. I cannot be a good endurance runner, if I’m dealing with eating issues. I have eating issues because I was/am never happy with my body image. Not eating meals or going long extended periods in a day without eating was normal for me (and something I still struggle with). People could probably look at me and not think there was an issue because, after all, I do not LOOK like someone who is starving. I screwed up my metabolism. I’m almost sure of it. My body was/is just holding on to everything in fear of starvation. I was running because It gave me control, or control that I thought I had. It no longer became because I enjoyed it. There were days that I went out and DON’T get me wrong, I loved it and it made me remember why I ran, but those runs were coming far and few anymore.

Running gave me permission to eat more (meaning I felt LESS guilt eating on the days that I ran vs the days I did not run). There I said it. I’m not proud of it, but there it is. I do believe I have running talent. That I know is true beyond a shadow of a doubt. THAT is what I set out to work with. My natural talent, then somewhere along the line I got greedy and did too much and abused my body along the way. I would like to be able to get that back someday, but I don’t know if I could, I’m getting older now and well, who knows really. Then I kept at it because I did not want to lose friends, friends that I thought were friends because they ran too and we had something in common, but I wonder sometimes that without the running, will they still be my friends? What else do we have in common?

I have such a not healthy body image. I always have. I will never be the skinny girl, BUT, I am learning that I DON’T really want to be the skinny girl. I want to be the physically fit girl. Which may mean the number on the scale going up in order to make room for the muscle that I’m building. That horrifies me as well. It’s just a number right? It does not mean you are fat or overweight, it just means your more fit and muscular. Muscle weighs more than fat. I have to keep telling myself that.

I’m having all these little emotional growth spurts in my head and they were all about due to happen anyway, because I cannot keep living the way I was. Something had/has to change. I need to really start living my life. I mean really living it. I don’t think I was/am. I think I’m just existing and floating through it. I have great kids, a great supportive husband, and the very few friends I have,I would like to think they love me. I can do this. It will just take time. I’m not emotional Picasso, but, after so many falls, I have to eventually stop falling so much right?

Love- D.

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From Mondays run

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261-258

Monday 4/15 (Day 261)

4 mile Run

Day 260

Upright Rows-¬†5×5 @51lbs

Military Presses- 5×5@20lbs

Bench Press-5×5@65lbs

Hammers (because this is my most favorite exercise) 3×5@25lbs

One Arm DB Rows- 5×5@35lbs

Day 259

Rest.

Day 258

Today was a leg day as well, so it was a pretty long workout. Still tinkering and figuring out good push/pull¬†movements to give me the bang for my buck I’m looking for. Some of these are redundant, BUT, coming from years of split workouts, it’s hard for me to wrap my brain around how some exercises automatically work the smaller muscle groups. I have been learning so many new things regarding weight training my head is spinning! Still trying to find that ground with running AND weight training. Try and try until I get it right!

Deadlifts- 5×5@115lbs

Back Squats-5×5@115lbs¬†(there are some people that¬†think you cannot do these two on the same day- FALSE)

Plie Squats-3×10@35 lbs (I don’t NEED to do these, I just do)

Leg Extensions- 5×5@70lbs (Same with these. I don’t do them often, but every once in a while)

DB Upright Rows (a switch from the ez bar)5×5@25lbs (I find that I can go heavier with the EZ bar than the DB’s)

Bench Press- 5×5@65lbs (I did this at the very, bad move, I need to order my lifts a bit better, the way these are written down are not the order that I do them in)

Tricep¬†Extensions- 5×5@20lbs¬†(Same with these¬†not a need one can easily do a close grip BB press and hit the triceps as well)

Hammers-5×5¬†@20lbs (again, don’t need these, just love em’)

Military presses 5×5@20lbs¬†(I’m learning to love these as well It’s very important to watch your form on these especially as you go up in weight)

Bent Over EZ Bar Rows- 5×5@51lbs

This took about an hour. I don’t like being in there that long. What I have learned and am continuing¬†to learn is that you really only need a few exercises (push/pull) to really hit ALL your¬† muscle groups. It’s taking me a while to get out of the split routine mentality. I’m a little stubborn that way. I’m also learning that lifting heavy is NOT a bad thing. It WON’T make me bulk. I need to EAT to feed the muscle. Calories in are still an issue for me, and I think they always will be. I have come from years of restricting because I have believed that you need to restrict to lose, what I did not realize was that I was damaging¬†my metabolism in doing so. Restricting works in the immediate term, but when one wants to lose more one must restrict more. The body was NOT MEANT to live on 12-1500 calories. That is a hard concept to get through ones head in this day and age. I have found that my BMR¬†is around 1300 calories. Can you imagine if I was only eating 1500 calories AND working out?? This is how society lives for the most part the *diet* industry has really fucked with our minds. Eat less! NO! Eat more! Fix that metabolism!

Does that mean eat more crap? NO! Does it mean you can’t eat crap once in a while?! NO! It means make generally healthy food choices and it is MORE THAN FINE to have your treats! Be active, stay active and FEED THAT DAMN BODY!!

I’m still struggling with running, I’m still dealing with fatigue and being tired, which honestly, stems from me still trying to eat the food. I’m still fighting with my sleep and I fear I have some long-term¬†effects from working for the last year plus at night. I’m guessing it will take me awhile to find the happy medium. I still work nights, but I’m down to 2 nights. It still seems to be an issue. Whatever. Eventually I will figure it all out.

Days 287-285!

Busy, busy..yep, that’s me!

Day 287

Got up from sleeping (worked ) I was not sure what I was going to get done, but I’m happy to say that I was able to get a run in, especially now that the days are longer! Left around 7 and got a short 4.75 miles in.

286

5 Mile Run! Woot!

45 Degree EZ Bar Row- 1 warm-up of 5 reps@45lbs

3×10 @ 45lbs

SS W/

Bent Over Rows- 1 warm-up of 5 reps @20lbs

3×10@20lbs

One Arm DB Rows- 5×5 @ 25lbs

EZ Bar Curls- 5×5@25lbs

Hammers- 5×5@20lbs

Conc Curls-5×5@ 20lbs

Tricep Dips- 3×15 with BW

Overhead Tri Dips- 5×5@20lbs

285

Ran 6.6 Miles with some nice hills!

Push-ups- 3×15 BW

Bench Press- 5×5@65lbs

Flies-5×5@ 20lbs

Uright Rows- 3×10@35lbs

Front Raises (singles)- 5×5@15lbs

DB Lat Raises (singles)- 3×8@ 15lbs

Bent Over Lat Raises- 3×8@10lbs

My first week on my new schedule is going good so far. Been off since Monday night! Feels good, I feel grounded. I miss feeling that way. Everything else will eventually fall into place.

I have a blog I want to share with y’all called www.GoKaleo.com . I hope you find some useful reading material here. She talks alot about eating MORE not less to not only reset your metabolism, but to lose weight as well (if that is your goal). What I like about Amber is that she backs a lot of her stuff up with RESEARCH! I know right?!! Real live research..who would have thunk!

One of my favorite posts of hers:

“I said this once on my page and got SO much crap for it, but it’s important: You will NOT ‘get fat’ eating 2200 calories of mostly healthy food a day. 2200 calories of mostly healthy food a day simply won’t support more than about 140/150 pounds at a moderate activity level. (I’m using 2200 as an example here, not mandating that everyone begin eating 2200 calories a day immediately. Everyone’s calorie needs are unique to their own situation. Some people need more, some people need less, but 2200 is pretty ‘moderate’ so I use it in examples like this.) Some people may gain weight when they up their calories, if their new intake is more than their body needs to support their current weight or if their metabolic function has been depressed by extended periods of undereating, but they won’t gain indefinitely, they will gain until their weight catches up to their intake and then plateau. I swear to god, you will not become obese eating a moderate am…ount of mostly healthy food. You WILL however feel better, have more energy, and begin to emerge the mental maze of diet restriction. The initial weight gain is why I recommend increasing calories gradually if you’ve been restricting for a long time. If you’ve been cycling between periods of restriction and bingeing, adopting a more consistent, moderate eating pattern will probably stabilize your weight more quickly than if you’ve been just undereating. If you feel like you’re eating an appropriate amount of food but you’re gaining weight beyond an initial 5-8 pound bump, you may be underestimating your intake or overestimating your activity level. Spend a few days really paying attention to both, even weighing and measuring your food, to make sure you’re eating and moving as much as you think you are. If your tracking is accurate and you’re still gaining, there could be a metabolic issue such as thyroid dysfunction or insulin resistance, and seeing a doctor might be a good idea to rule out any treatable conditions. I encourage eating foods you enjoy, but protein and fruits and vegetables are still the most filling and highly thermic foods there are, so make sure you’re getting plenty of each. The vast majority of women here will need somewhere between 2000 and 3000 calories a day to maintain a healthy weight. Only those on the extreme ends of the size and activity spectrum will need less or more than that for maintenance.”- Go Kaleo.
So many of us have this idea of what *dieting* really is or should be like. We have been taught for so long about restricting calories, and don’t eat this and don’t eat that. Carbs are bad, fats are bad, sugar is bad..etc..etc..It’s hard to UNDO so many years of having all this drilled into our heads. I urge you to rethink the way you eat and reinvent your relationship with food. Your body will thank you for it.
-Much Love..Me.
Here are some new pics..

20130321-194818.jpg Not a Bicep day, so no pump going on today!

20130321-194829.jpgDefinition fo’sho’

20130321-194840.jpgNot a great picture, it’s always hard taking one of yourself, but my rear is lifting a bit..indeed.

20130321-194849.jpg This was a little later on- just changed my shirt (The Hubs bought me some new ones!)

20130321-194857.jpgI suck at trying to flex…lol

20130321-194906.jpgheh..me. In all my moppy headed glory.

289 & 288- ZILCH!

Yep. I have done NOTHING in 2 days. Honestly, I kind of don’t care. Yesterday, I ended up getting stuff around the house done, we went out and ran errands and by the time I got home, it was time to cook dinner, and well..I chose having a nice family dinner over working out. So It was just considered it an extra rest day. Today, I just used as one of¬† my 2 rest days. I went to bed last night around midnight, and woke up/ or got tired of tossing and turning around 2:30. So..I got up and watched TV until 4. I have been having¬†an issue with my back molar and It’s starting to ache me now truth be told. I go to the dentist on Friday. I will flip out if I lose the tooth.¬† So, needless to say I ended up sleeping until 1:30, WHICH is fine, because I had to work anyway. I usually try to sleep in late when I have to work that night.

Anywhoo, I won’t get another rest day now until Sunday. Fine enough. I’ll get all my workouts in. Like I said, I refuse to be OCD about it. Oh, what did not make me thrilled is that I only consumed 758 calories yesterday. That is what happens with me, especially on a day I sleep late and go into work.¬† Sunday I ate OVER my calories by 200 calories or so. Going back through my log, I seem to go 4/5 days or so eating UNDER my calories and about 2/3 days (depending) slightly over my calories. However, even If I average it all out, I still end up way under. I really need to work harder on this. It certainly is not on purpose, I promise.

After I get off shift, I am off until the weekend! Yea!!

299 Days..

Hey..

Nothing real exciting today. Ran 4 miles, good thing I ran early as my legs got progressively more sore as the day went on, from last nights lower body workout.

I did get a mani pedi though!! They have the most awesome massager chairs! I have not had nails in almost 4 years! Lets see how phlebotomy goes! Lol

I did get 2100 calories in today! Yay me! Although I am nervous about the number. I probably won’t go that high tomorrow. Baby steps.

Tomorrow is a new day!

Here is a funny..

20130307-230516.jpg

We are crazay!! What a face!!!

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 ūüôā Rib sticking good!

Now to enjoy my wine and my hubby.

20130306-205423.jpg

A little definition? If you squint really hard??

Waiting patiently for her momma to finish!

20130306-205516.jpg

302..

Woke up late late late today! Much later than I intended, but it’s ok. I actually slept pretty good! Work the next two nights.

3.5 mile run
6.5 bike trainer miles

Upright rows- 3×12@ 28lbs
SS w/
Alt. DB front raises- 3×10@15lbs

Overhead press- 4×12@ 18lbs
SS w/
Bent over lat raises- 4x 10@ 6lbs (went low to focus on form)

DB lat raise- 4×10@ 10lbs

Interesting..

20130305-004801.jpg

Something to really think about.

Victorious

Strength for the body, mind + spirit. 1 Cor 15:57

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