Blog Archives

Days 222-206. I’m still here!

I have just been busy with summer sports, work and getting my yard beautified! It seems like this 2 days a week work thing is really working and jiving with me and my family. Yes! It only took almost 2 years to figure it all out, but thankfully, it’s working itself out. I am very grateful that I have a place of employment that has worked with me and a family that has been so supportive through this big transition.

We are heading into the summer gym schedule (yea!) and we are into baseball and softball season. Sierra has amazed us with her softball skilz! She is a beast out there! Who knew?? For a little thing, she is a monster! We continue to struggle with Legion Ball politics and playing time for our eldest, and we sit on the fence on whether to pull him out or not. I won’t get into that here, since I don’t want to offend anyone. As much as I’d like to and as big of an opinion that I have, it’s shocking I know, but I will refrain on this one topic!

As for me, I’m still plugging along with my weight training and just completed week 4 of Wendler, since coming back from my Oral Surgery. I love the program and have seen gains! This week is my de-load week and then I start up Cycle 2. I’m dealing with a terrible chest cold, but have managed to finish up this weeks workout. I don’t feel like putting in the last 4 weeks of workouts, so I won’t! What I have done is the main lifts for that day and then did 5×10 of the same lift at about 50%, added in a couple assistives and called it a day. I slowly started adding cardio back in and did my first speed session on Thursday. Gabriel and I did 10×100 meter sprints (with a mile warm up and mile cool down). That was tough, especially since I have not done speed in a good few months, probably more. However, it felt good to turn the legs over and see I still have my speed for the most part. I’m not concerned with the mileage at all this go round. I have found that I am much happier in that regard.

I am evolving into this person, that I actually like. I have left some old friendships by the wayside, and have made some news ones and appreciate the old ones even more! I cannot thank them enough for all they have given me in this last 1.5 years. I am more confident in who I am, loving the direction I am taking in life by becoming a Personal Trainer (yes! This makes me feel all giddy to say it!), so many people have encouraged me to do so, and even though it has always been a deep dark secret of mine, it’s finally good to say it out loud and to know that people have felt the same way as I have. I love talking about fitness and I love helping people. Once that is done, I will get my Fitness Nutrition Certification. As for Nursing? It’s still in there, but I’m not sure it gives me the same thrill as Personal Training does when I think of it.  I need to do something that will give me a feeling of accomplishment, of being able to help people, of getting my message out. I have spent far too long hiding under the radar, being afraid to speak of what I know, acting like I am less than I am when around certain people. I know this stuff! I know A LOT about Fitness. I have a lot to learn, but I have a good base. I am always  reading and learning and asking. I look at myself in the mirror and know that what I see, I have done myself. I would love to be able to help others in that same way.

I don’t look like a fitness model or a physique model, but, I don’t look half bad for doing it on my own. I also know that I have not done the whole 9 yards, and if I did, I’m sure I would look even better than I do. Right now, I am taking small steps, because I feel that taking small steps help make the most lasting impressions on your body. I want to be able to get the message out that lifting is good and it is nothing to be afraid of. I want people to know how important and fantastic exercise can be! I want to teach them how to do it right and how to learn to love it. I’ve been doing this now for over 100 days! I’ve stuck by it and have remained committed to it. It has not been easy and I have had some down days, but I keep getting up and getting back to it. I’m no goody two shoes, or do I constantly preach to burn people out, I just sit quietly in the background waiting to help if needed.

I know I said I was not going to post all of the last xx amount of days workouts, but, I will just post  yesterdays. This week is my deload week, like I said.

Day 206 (June 9th)

Main lift is the deadlift

Deadlift (warm up)5×75, 5×91 and 3×111

Actual-5×141, 3×155, and 1+x175 (I did 5) (Last week was 5+) it may be hard to understand this since you are not seeing the previous weeks workout. IF you want to know about it, just look up Wendler’s 5/3/1 and I’m doing the BBB version of it.

Then:

5 x 10 @91 lbs (which is my 50%)

Supersetted with:

Hip Thrusts (alternating single leg and normal) 5×25@30lbs

Ended with 3×10 @ 35lbs of walking lunges.

Yes, I’m still struggling with the eating. I’m getting much better though. I have learned that to build muscle you have to FEED yourself. You CANNOT gain muscle in a deficit. So the theory of cutting calories AND building muscle is not a good one. Pick one, and then go to the other. This is where bulking and cutting come into play. I will do a very  modified version of both at some junction. Which, I will share with you down the road. For now, I’m just focusing on this. I have NOT gained massive amounts of weight by cutting back my cardio either! I have pretty much maintained, with a small gain of lean muscle. I’m ok with that. I track my measurements and scale weight together. We all know the scale is NOT a good indicator of much of anything. It can help you gauge, but anything more than that, don’t go by it’s word alone. I have found that my weight can fluctuate by as much as *GASP* 8 lbs!! Yes, I said that. 8 LBS!! My body loves to hold on to water, especially now with weight training. The key is to drink more, but I have a love hate relationship with water.

I guess I have blabbed enough for now. Talk soon!

 

 

 

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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.

310 and 309.

Yesterday was another wash of a day for working out. It was best spent relaxing and giving myself another day to try to get better. Ran some errand with the husband and one of the kids. Was lucky enough to work last night as well! Day 3 of Augmentin, I’m only now starting to feel a little better. Bring it on, it’s been long enough.

Today is day 309. I can’t believe how quickly time is flying by. I’m still committed and still excited to continue forward on this journey. I have seen gains in the way I look (muscle wise) and It has forced me to pay a little more attention to what I’m eating, which in turn, has made me prepare things that are better for the whole family as well.

6.62 miles on the trainer (21 min)

Ez Bar Curls- 3×12 @ 28lbs

Supersetted With

Bench Dips- 3×15 (bodyweight)

Hammer Curls- 3×12 @ 15lbs

Supersetted With

Lying Tricep Extensions- 3×12 @ 10lbs

Concentration Curls- 3×12 @ 15lbs

Supersetted With

DB Kickbacks- 3×12@ 10lbs

Walked on the treadmill at a brisk clip for 3miles. 48minutes.

I had planned on running the 3 today, but my head is still a little off. I will get outside tomorrow and run 3 OR whatever my body feels like more or less. I’m a runner. Always will be. I may have to rebuild what I lost, but with the base that I had and years under my belt, I would like to think it won’t take me long at all. I may surprise myself and be able to do it faster than what I think. Either way, I will listen to my body and take it slow.
Regarding Fooducate. I have decided that I do not care for the app. I used it for about a week and found that it will not give you your macronutrients, and there are actually a lot of foods that it does NOT have.  After some research I have been using another app, that is much better suited to my needs, gives me my macronutrients with the foods you add and the food list is huge. I have yet to NOT be able to find something on there. There is also the same bar code feature that Fooducate had, so you can scan in foods to search them that way as well. The other feature I like is that  it gives you a tab where you can click on glasses of water, which for someone like me is a good motivator. It allows you to put in body measurements, will give you a summary of what you have eaten for the day along with some recommendations. I decided to buy the upgraded feature for $3.99. For me, it was/is money well spent. It is call MyNetDiary (Pro) if you buy it.

http://www.mynetdiary.com

After logging my food for about a week now, I have noticed that I’m definately under my calories (give or take about 500-700 calories a day), It has forced me to add food in, up some portion sizes and think a little bit harder about my choices in general. I have found that if you are eating properly, you really can eat up to 6 times a day and be within your allotted calories AND feel full. I have spent a great deal of my calories on chicken, lean beef (think flank steak), and turkey. I eat a lot of sweet potatoes, and quinoa and an abundance of leafy greens.

I have found that cooking and seasoning is the key. I love to do a lot of stir fry type dishes with coconut oil (properly measured out) and garlic paste thrown in. Chicken with bok choy, swiss chard, kale, maybe some mushrooms, zucchini and peppers. Interchange the chicken with beef for a different taste. Turkey burgers are a favorite as well, especially if you are sure to make them yourself.

My biggest downfall is still breakfast and lunch since my appetite is at its lowest at those times. I have a sweet tooth in the mornings, so I’m trying to figure out something that will fill me and satisfy me. I will probably do oatmeal with some almond butter and eggs whites on the side. I also have Lara Bars for a quick fix to have with some coffee, if I really don’t feel like cooking. Lunch is still a work in progress. Since on the days I’m sleeping from working, I’m sleeping at lunch time..and my day won’t start at 3pm on those days. Which, is when I’ll have my coffee and breakfast type foods. Dinner at that point is usually between 930 and 1130 at night (on nights I have to go in to work). If I’m not working, I will have dinner at my normal time, but be awfully short on calories because, well..I’m eating dinner at 6/7 and going to bed by 1130. I certainly can’t squeeze in 1700 calories in that time frame. It will all come together. The moral of my story is that, I definitely was not eating enough. The appetite part is the hardest part, and once I get back on a running schedule it will drop off more. You would think I would be rail thin, alas! I am NOT!

Enough rambling. Ciao’!!

Victorious

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

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