Leaving on a Jet Plane

Tomorrow, Tay and I are heading to Phoenix! Very excited to spend a week with my sister.

Diet has been good, water intake has been good, workouts have been great. Except last night I popped something in my shoulder. Not really sure how I did it seeing as I was working lower body. It happened during my warm up while I was doing some glute activation stuff. Must have just moved it weird. It hurts to lift my arm today, so I have been massaging it with a tennis ball and doing some stretches. My knees have been hurting as well, I suspect patella tendinitis. So, it is probably a good thing I am taking a break from the gym next week. I will do some stretching and prehab work and hopefully things will feel better when I get back.

Met my friend at the gym last night. She couldn't stay for the whole workout, but I continued after she left. I even did cardio, can you believe that? I wanted to do more, but my knee was starting to bother me more and my legs were pretty tired from the workout. But I did manage to get about 30 minutes in.

Workout

Hip Mobility and Glute Activation stuff

Full squats 95/105/115/125/135lbs x 5
DB High Step Ups 25lbs x 8 x 3
Pullthroughs 70 x 12 x 2
Standing Cable Crunch 70 x 10 x 3

Getting Better

Starting to feel a little better. May have something to do with the fact that I am on holidays next week, so only one more work day!!! Tay and I leave on Saturday to visit my sister in Phoenix for a week. I am looking forward to it. It will be nice to get away for a bit and Tay is excited about seeing her cousins and going on a plane. Diet is going pretty good as well and I am not too concerned about falling off the wagon while I am at my sisters; they eat pretty damn good. I will bring some protein powder and will likely stop at a grocery store once we get there a pick up a few other things. The only thing I am going to be unable to continue, is my workouts. So, I am going to use this time as a break, do some prehab work while I am there, and hopefully some walking/hiking for cardio. When I get back, I will start a deload program for a week, then move to my phase 2 program. Definitely noticing a difference in my appearance. My stomach is flatter and my pants are a little looser in the thighs. And if I stand in just the right light and at just the right angle, you can see a 6 pack trying to emerge. Unfortunately, there is still too much insulation over top to be certain; one could argue that you are just seeing my rolls! Anyhoo, had a great workout last night. My bench press is getting better. The weight is not going up yet, but I feel more controlled during my lift, I figure in a couple weeks I may actually be able to increase the weight. Going to the gym tonight, hopefully, my friend will be able to join me. I like to torture her, and she keeps coming back! hehehe

Workout
Face Pulls 60lbs x 15 x 3
Scap Push Up BW x 20 x 2
Pulldown Scap Depressions 60lbs x 12 x 2
Tricep Pushdown 60lbs x 12 x 2


Bench Press 45/55/65/75/85lbs x 5
Bentover BB Row 55/65/75/85/95 x 5
DB Shoulder Press 20 x 8, 22.5 x 8 x 3 (did the first set with 20lbs, then went up to 22.5lbs for the last 2)
Lat Pulldown 75 x 12 x 2
L-Lateral Raise 10 x 15 x 2



Some smart ass caught my attention during my bench and asked if I wanted the 45lbs plates added. In case you didn't know, 45s on a bar is 135lbs. I can't wait for the day that I can say, "yes please, if you don't mind"



And just in case myself or anyone else needed a wee bit of motivation, here is a great motivating pic!

The Dash

The Dash

byLinda Ellis

I read of a man who stood to speak

At the funeral of a friend

He referred to the dates on her tombstone

From the beginning to the end.

He noted that first came the date of her birth

And spoke the following date with tears,

But he said what mattered most of all

Was the dash between those years.

For that dash represents all the time

That she spent alive on earth.

And now only those who loved her

Know what that little line is worth.

For it matters not how much we own;

The cars, the house, the cash,

What matters is how we live and love

And how we spend our dash.

So think about this long and hard.

Are there things you’d like to change?

For you never know how much time is left,

That can still be rearranged.

If we could just slow down enough

To consider what’s true and real

And always try to understand

The way other people feel.

And be less quick to anger,

And show appreciation more

And love the people in our lives

Like we’ve never loved before.

If we treat each other with respect,

And more often wear a smile

Remembering that this special dash

Might only last a little while.

So, when your eulogy is being read

With your life’s actions to rehash

Would you be proud of the things they say

About how you spent your dash?

This was read by a family member at the funeral. I liked it so much, I wanted to share it with everyone. Something to think about....

Stuck on a Speed Bump

I am working on getting back on track, but it is hard. I feel somewhat guilty for 'getting back to normal' because I know it will be a long long time before my friend will ever feel normal. I am a little suprised at how much this is affecting me. I have experienced loss before, but I suppose this may have been the closest to home. I have known Ryan for as long as I have known Wes and my BF and Ryan have been together just as long as Wes and I have. Every time I see a picture of Ryan, or think about him, I get upset. I cannot begin to imagine how my friend is feeling, since it is so much harder for her to avoid those reminders when they are every where she is. My anxiety has been getting worse and I am thinking I may have to go and get a refill for some Ativan. I have not had to take those in months and months, but I took one prior to the funeral on Friday. Granted, I was reading the eulogy. I have been avoiding taking more since then, but seeing as I will be traveling alone with Tay in a few days, I am concerned I may need some. I don't want to be stuck away from home and end up having a major anxiety attack.

I weighed myself this morning..... not impressed. I suppose I should have expected it, considering all the crap I have been eating and alcohol I have been drinking. I am up 3.5 lbs since my last weigh in, which was 2 weeks ago. Most likely it is just water/bloat, and will likely drop again once I start eating better. I did get to the gym yesterday, and had a good workout. I am going to try to get there at lunch today to do some cardio, but I will have to see how my work load is. Until then, here is my workout from yesterday....


Workout

Warm Up: Glute activation and hip mobility stuff

RDL 95/105/115/125/135lbs x 5
Leg Press 270 lbs x 8 x 3
Split Squat 75lbs x 12 x 2
Cable Cross Chop 15/20 lbs x 15

I finally got groceries, and had a chance to cook up a bunch of chicken last night. 2 o'clock in the morning I was woken up to the smell of my chicken cooking in the crockpot.

Doing What I Can

Phew, the past few days have been a blur. Sleep deprived, physically and emotional exhausted. I have been spending the last few days at my friends house as she does not want to be alone, which is totally understandable; the nights seem to be the hardest. She is doing remarkably well, but I worry about what will happen after the funeral when everyone goes home. It is easy to not have to think when there are friends and family around. Wes is hanging in there as well. Saturday was a rough one, with lots of tears all around, but it was good to be with our friends. Even though there were a lot of tears, there have been a lot of laughs as well. Looking through pictures and telling stories has been helping many cope with this tragedy.

I did manage to get to the gym yesterday, which was much needed and felt great. Anger over the circumstances is great fuel for a workout. Diet has been a lost cause. Last night was the first night I slept in my own bed, and even at that, I didn't get home until nearly 9pm. I have had no time to replenish my chicken supply or chuck out the rotting salad fixings, or really do anything as far as food goes. And honestly, I am not sure when I will get a chance to stock up my supplies. However, my appetite has been minimal so I haven't been worrying too much about the crap I have been eating. There are some times, where worrying about calories and macros just doesn't seem important. As soon as I can get back on track, I will. Until then, I will do the best I can.

I think I may have missed posting a workout from last week.... Oh well, here is yesterday's;

Bent Over Flyes 10 x 12 x 3
Lying 1 arm DB Protractions 20 x 20 x 2
Pulldowns 75 x 12 x 2
Scap Push Up BW x 20 x 2

Military Press 45/50/55/60/60lbs x 5
Chin Ups 1 band x 5 x 5
Seated Row 90 x 8 x 3
Incline DB Press 27.5 lbs x 12 x 2
Poorboy Shoulder Horn 10 x 12 x 3

A Lesson in the Alphabet

A is for Avalanche that took the life of Wes's best friend yesterday.

B is for my Best friend, who is a new widow.

C is for Colon and also for Cancer, of which Wes's mom recently overcame, but now her boyfriend has been diagnosed.

D is for Death, and frankly I am sick of it.

RIP Ryan.

I Can See Clearly Now the Rain is Gone

Ok, ok ok.... Wonder Woman is a super hero, and there is no such thing as super heros, so no point trying to be one! Sometimes, I need a reminder, thanks to my mom and sister for that. I feel much better today. I decided I was just too grumpy and miserable to even bother trying to get anything done, so I went to bed with Tay last night at 7:30. I need to do that once in a while. Didn't do cardio, didn't put laundry away, didn't do the dishes and didn't even give Tay a bath! I got home from work, said goodbye to Wes as he walked out the door, then spent the next hour or so playing with Tay in her playroom.

I did manage to get to the gym at lunch today and do a bit of cardio and I am heading back there after work to do my weights. As a bonus, Tay's dayhome called and asked if Tay could sleep over tonight and since Wes doesn't have to work tonight, we will actually get to spend some much needed time together. I think the plan is to go out for dinner, now I just have to make sure I make some smart choices from the menu. Hmmm, I wonder if a burger, fries and beer could be squeezed in.

Trying to be Wonder Woman

I am frustrated today. My co-worker has been away sick for the past 2 days, so I have had to pick up some of her duties. I actually don't mind, I like to stay busy, but within reason. However, this is still a fairly new position for me, so I am not totally confident in my work. Of course I keep running into anomalies, which for someone who has been here long enough, would be no biggie, but it just seems like nothing is straight forward today. As a result I am falling behind and the work keeps piling up. For the past two days, I have wanted to go to the gym at lunch and do cardio, but I have been too busy to take a lunch. I find it frustrating because then I feel like I have to make up those cardio sessions later this week and my week is already full as it is (as it always is). Since Wes works tonight, going to the gym is not an option, so I will have to do cardio at home. Not my preference that is for sure. I have a ton of other things that I need to do eventually, sleep being only one of them. Laundry to put away, chicken to be cut up, weighed and packaged, meatloaf to be packaged, dinner dishes to clean up, plus all the regular stuff that goes along with trying to get Tay bathed, teeth brushed, jammies on and get her to sleep. Sometimes, I just wish I could come home and park my butt on the couch and do nothing all evening, except watch TV. But the guilt would kill me, I am sure. How do people do it? Sometimes it feels like I am expected to be Wonder Woman or something. Not sure who expects this, but I often feel like a failure because I am not.

Ran Over by the Wagon Wheel

That damn Wagon Wheel finally got me. I think it sent out initial attacks with Ritz Bits with cheddar, and pudding.... I was doing so well, and then I tripped and found myself snacking on Tay's crackers and pancakes and pudding.... Then, I was tackled by the Wagon Wheel. I do so well during the week, but once the weekends come around I tend to fall apart. I have found that I am much more productive when I have a structured day, like work days. Weekends are less structured so I never seem to get moving or get much done. As a result, I tend to slack on the water consumption, which leads to missing meals, which leads to mindless snacking. I need to figure out how to get more structure in my weekends, but still feel like I am getting a break....

My Oatmeal Pancakes

The hardest meal for me to eat clean has got to be breakfast. I prefer a savory breakfast, not a sweet one, yet it seems most breakfast recipes are sweet. I also hate eggs and egg whites in particular, or anything that tastes like them. That doesn't really leave very many options. I have come up with an oatmeal pancake recipe that I love. Even though it is sweet, I still like eating this almost daily. Tay even likes them.

In a blender or food processor combine;

• 1/3 cup cottage cheese,
• 1/3 oatmeal and
• 3 egg whites.
• Sweeten to your preference. Whether you use sugar, splenda, agave nector, it doesn't really matter.

Add

• 1/2 tsp cinnamon and
• 1/2 tsp vanilla.

Continue to mix until everything is smooth. Pour out pancakes onto hot griddle, sprayed with Pam. Cook on med-low. Flip when bottom is golden brown. You can eat them with your choice of syrop, regular or SF, fruit preserves etc. I really like to top mine with natural almond and hazelnut butter and SF syrop. Or, natural peanut butter and sugar free jam, then roll them up. Wrap in tinfoil or plastic wrap and you have a portable snack. This is how Tay likes them.

My family

Tay and Mommy at the Sun's Kids Christmas Party. This is 2 days after we go back from Mexico, which explains the tans.

Tay and Daddy. Wes is the best dad I have ever met. Tay is very lucky.

Footloose and Fancy Free

Wes and I have been together since I was 16, since we were both so young, neither of us ever did the 'single' thing. We never dated, or lived on our own. I lucked out and found a great guy and from the stories I hear from my single girlfriends, there are not many like him out there. So, I have never really felt like I was ripped off in the dating scene. I have always said, "I know what I have and I am not willing to sacrifice losing that, just to do the whole dating/single thing." But, I have to admit, I like my alone time. So, when Wes goes snowboarding for the weekend, I really don't have a problem with it, and often encourage it. Yesterday, I lucked out in that Wes's mom wanted to have Tay for the night. I had already arranged for Tay to go over there for the afternoon so that I could get to the gym and pick up groceries, so it was definitely a nice bonus to have the entire evening free as well! WOOHOO! Let's go dancing! Nope, even better then that! I layed in bed, watching TV and reading magazines then I went to sleep! I am willing to bet that most women who are married with children would agree that the latter is much more appealing. Sad, but true. I had a fantastic day yesterday; I had a great work out, did some cardio and stretching, then I went and spent too much time and too much money at the grocery store (all good stuff though). After the groceries were put away, I made a bite to eat, cleaned the kitchen, then plopped myself down and vegged for the rest of the night. It was great! Grandma should be bring Tay home around noon. I miss her and am anxious to see her. I like my time alone, but I miss my time with my family.

Workout

Warm Up
Glute activation and hip mobility stuff

RDL 95/105/115/125/135 lbs x 5
Leg press 270 lbs x 8 x 3
Split Squat 75 x 12 x 2
Cable Cross Chop 25 lbs x 10 x 3

Feeling Good

Thinking back to yesterday, I think it turned out to be a very encouraging day. Despite two social get togethers, both of which have the potential to be fairly high calorie events, I was able to stick with my plan and not once did I feel cheated. I had a 'healthy' potluck lunch at work that was actually pretty decent. As I mentioned in my previous post, I made Asian Chicken Salad, and it was a hit. It turned out so good, I will definitely be making that again. Previous office 'food days' were usually filled with high fat, high sugar delights, but yesterday turned out really good. We had cold tomatoe soup (homemade), my salad, fruit tray, veggie tray, cheese and crackers, and sherbet for dessert. I am not a sherbet (or ice cream) fan, so I didn't have any, but at least I know a dish I can bring for future potlucks that is on plan. So even if there isn't anything else I can eat, I can at least have that. I also met up with my friend at the gym, then we went for dinner, then coffee. We took our time at the gym, chatted a lot, then went to Mongolie Grill. I love that place, because I can pick whatever I want in my stir fry, so I loaded it with chicken, scallops and veggies. It was so good. At Starbuck's I discovered a new treat; SF Caramel, NF Americano Misto. It is heaven in a cup, and sin free! (for the most part). Anyhoo, here is my workout for yesterday, Friday, January 9, 2009:

Warm Up
Bent over flyes 10 lbs x 12 x 3
Lying 1 arm scap protraction 20 lbs x 20 x 2
Pulldown 70 lbs 10 x 2
Scap push ups BW x 20 x 2

Military press 45/50/50/55/55 lbs x 5
Chin Ups I band x 5 x 5
Seated Cable Rows 80 lbs x 8 x 3
Incline DB press 25 lbs x 12 x 2
Poor boy shoulder horn 12.5 lbs x 10 x 2

lil of this, lil of that

Ahhhhh, it is finally Friday. This week seemed long. I guess being the first 5 day week in almost a month would feel long. Things are going well. I took an unscheduled rest day yesterday. I had wanted to do my yoga video last night, but I had to make a salad for a potluck lunch at work. By the time I finished making the salad, and cleaning up the kitchen, it was 10 pm and I still had to eat something. I just don’t understand how people have time to follow a TV series. I have not turned the TV on this whole week. Every evening is full with getting Tay to bed, working out, prepping meals, cleaning up…… We have PVR and I used to always record all these shows I wanted to watch, but I never got around to watching them. After a year of them sitting on our PVR, unwatched, I finally deleted them. Priorities I guess, but some days all I want to do is plant my butt on the couch and channel surf.

I almost caved last night. Tay was packing her lunch for her first day of pre-school (which is today), and she pulled out the box of Wagon Wheels. She decided against a Wagon Wheel and left the damn thing on the counter. It haunted me. Every time I looked over, that is all I saw. I even check out the counts, just to see if it was possible to squeeze in. Ultimately, I decided against it. I knew I was hungry; it had been too long since my last meal, so I had some soup instead.

I am going to the gym tonight with one of my bestest friends. Afterwards, we are going to go out for dinner, somewhere healthy. She is watching her weight too, so that makes it easy to decide on a place to eat. I am looking forward to it; we haven’t seen each other in a while. Sometimes, January is nice. Everyone has their diet plans, which usually fall by the way side by mid-February. Today, at work we are having a “healthy” potluck lunch; which is nice, since there won’t be any junk to tempt me. I decided to make something I could eat, so I decided to make an Asian Chicken Salad. Other things that will be there include; veggies and dip, fruit, another salad, ‘almost’ FF tomato soup, and sherbet. I am kinda excited about it!

I have also joined a ski/snowboard club for women. My bestest friend from above, talked me into joining Chix on Stix. It is a way to meet other women who are learning the sport, so that we can all ride together. I have been snowboarding for about 9 years, and I suck. Suck. Very. Bad. I never had anyone to go with. Wes snowboards and we used to go together once or twice a year, but that is about all I ever went. He went with his friends more often and in general is just way more athletic then I ever will be, so he has become really good at it. For me, it is hard to make any gains when you only go a couple times a year. Then I got pregnant and I never had the time to go, so I sold all my stuff. Now I have a friend who is interested in trying it out, and since I suck so bad, I may as well learn all over again with her. Hmmm, maybe I can go on snowboard trips over the weekends now….. I just had to throw that in since Wes is leaving tomorrow morning to go snowboarding with a friend for the weekend. Lol

I am looking forward to this weekend somewhat. Tomorrow, Wes’s mom is going to meet me at Tay’s gymnastics class and take Tay for the afternoon. That will give me a chance to get to the gym and get groceries. Going to the gym and grocery shopping is, as far as I am concerned, the makings for a great afternoon. So, I am looking forward to the time to myself. Afterwards, I will pick up Tay and we girls will hang out for a bit until it is bed time. I just have to remember to bring some food along with me when I go out Saturday afternoon, otherwise I may end up grumbling…. Don’t want that.

Stumbling

Yesterday was day 3, and as expected, I stumbled. Towards the end of the work day, I was already starting to fall behind on my water intake. After I picked Tay up from her dayhome, we went to the library so I could pick up a yoga DVD. However, since she had not had supper, we stopped in the food court of the mall to get her something. I had bought her fries and a chocolate milk, and wasn't planning on getting anything for myself until I realized how stinkin hungry I was. I settled for an overpriced serving of cashew chicken. Chicken and veggies, can't go to wrong with that, but then again, who knows what else was in it. Once we got home, I got Tay into bed, then decided I should do some cardio since I didn't go at lunch and do it. I got on the treadmill and managed a pathetic 20 minutes. My legs were so sore from the lower body workout I did the day before. When I was done, I could barely move one foot in front of the other. I was bagged. I knew I was short on calories, not sure how much, but I knew I was behind. The thought of eating, or more the thought of the effort that was required to eat, was too much for me, so I went to bed at 8:45pm. I woke up this morning with a raging headache and nauseous from being so hungry. I got up extra early to try to get a few things done around the house that I didn't get around to doing the night before. Unfortunately, Tay woke up and that slowed me down. It is this reason why I have so much prepared food in the freezer, so at least I was able to grab a few things and fly out the door. I had planned to do HIIT at lunch today, but my legs are still killing me, there is no way I would be able to do a HIIT session. I think I will do my yoga video instead tonight. Already today, I am falling behind in calories.

My Theory of Threes

I have a bit of a theory when it comes to changing habits, whether it is starting a new/good habit like eating healthy or exercising, or quitting a bad habit, like smoking. Everything seems to work in threes. I have found that the third day tends to be the hardest in either case. If you can make it past the third day, you are off to a good start. After that, I find the third week is another hump. I have always heard that it takes 3 weeks to change a habit. If I can make it past three weeks, I am set. Now if I can make it to three months, then I know I have been successful. I have even noticed this when I try to change a routine for Tay as well. I might be able to get her to sleep in her own bed for 1 or 2 nights, but if I can get her in her own bed for three nights in a row, I am laughing!

With the theory of threes in mind, I find it marginally easier to change my habits. Today is day 3 of this challenge, so I am prepared to feel the need to cave. Now if I can stick with this program for three weeks straight, I might just have to have myself a party! (Diet friendly of course!)

Workout - Day 2

Workout for Yesterday

Warm Up
Glute activation and Hip mobility work

Full Squats 95/105/115/125/135 lbs x 5
Bulgarian Squats (DB) 25 lbs x 8 x 3
Pullthroughs 70 lbs x 12 x 2 (I hate doing these, I look so retarded. Good for the arse tho)
Standing Cable Crunch 70 lbs x 10 x 3

My butt already hurts.

Diet is going well so far. Haven't been craving anything and I haven't felt deprived, so far so good. I made Turkey, Chicken and Beef Meatloaf last night, but I have not had a chance to try it. Last night, Wes asked me if I ever stop cooking, but trying all these different recipes is giving me variety. If I am going to stick with this, I need variety.

One down and many more to go

Overall, my first day of this challenge went pretty good. Food was satisfying, workout was good and I managed to drink 3 liters of water! I didn't get around to making the meatloaf, I was tired and decided I was entitled to a break; so I did my nails instead.

Workout

Face Pulls 60 lbs x 12 x 3
Scap Push-Ups BW x 20 x 2
Pulldown Scap Depressions 60 lbs x 12 x 2
Tricep Pressdown 60 lbs x 12 x 2

Bench Press 45/55/65/75/85 lbs x 5
Bentover Barbell Row 45/55/65/75/85 lbs x 5
Standing Overhead DB Press 17.5 lbs x 8 x 3
Overhand Lat Pulldown 75 lbs x 12 x 2
L-Lateral Raise 10 x 10 x 3

I expected the gym to be packed yesterday with all the resolutioners, but it wasn't as bad as I thought it would be. It definitely was busier, but since the gym is so big there is still room to move around. Only once did I have to wait for a bench and I didn't have to wait very long. I can handle it if is stays like this.

Swiss Muesli

1/2 cup quick oats
1/2 cup hot water
1 cup low fat, non fat yogurt (flavour is your choice)
2 Tbsp natural bran
2 Tbsp oat bran
2 Tbsp wheat germ
2 Tbsp coarse ground flax
2 Tbsp honey
1/4 cup raisins
1/4 cup dried cranberries
1 apple, cored and diced
3 bananas

Mix water and oats and let stand until all water is absorbed. Add remaining ingredients, except bananas and mix well. Cover and refrigerate for up to 3 days. Add bananas prior to serving.

Day 1 - Lets get this started!

Today, is the first day of a 3 month challenge. I spent most of the weekend preparing food; weighing, packaging, making, buying. Can you believe I went to FOUR different grocery stores in search of ground chicken or turkey?! And can you believe I NEVER found any!! I wanted to make a turkey meatloaf, but couldn't find the turkey. At one place I even asked if they could just grind up a tray of chicken breasts, but I was told that they don't grind their meat there. Huh? Over the years, there have been several times when I wished I had my own meat grinder. Now that I got the KitchenAid mixer for Christmas this year, the meat grinder attachment is on my list for next year. Anyway, I did manage to find one small package of ground turkey thighs, and a small package of ground chicken breast in my deepfreeze. Add that to the extra lean ground beef and it will have to do. I will make the meatloaf tonight, since the turkey and chicken were still frozen yesterday. I did make a batch of Swiss Muesli, which I am eating right now, and is pretty darn good! I also wanted to make some Turkey and Egg White Scramble, but since I couldn't find turkey, I made it with ground beef and drained and rinsed the meat. So, in my freezer, I have 20 servings of Split Pea and Root Vegetable soup, 6 servings of Crockpot Porridge, 6 servings of Beef and Egg White Scramble and 7 - 100 g servings of grilled chicken. Plus, 3 more bowls of Swiss Muesli in my fridge. I think I am set!

I am planning on doing cardio at lunch today, then training lower body after work. I am aiming for 2 liters of water, at a minimum, for today.

Ok, here are my starting stats.... I took the dreaded "before" pictures this weekend as well.

Weight: 132.5 lbs Goal: 120 lbs
BF%: 30% Goal: 25%
Right Bicep: 11.75
Left Bicep: 11.50
Chest: 36.00
Waist, at navel: 35.00
Hips, 2inches below hipbone: 36.75
Hips, widest part: 39.00
Right thigh, midpoint: 21.75
Left Thigh, midpoint: 21.50

Plan:
1650 calories: 40/30/30 split
Weight train: 3 - 4 times a week
Cardio: 2 times a week, 1 Steady State (SS), 1 High Intensity Interval Training (HIIT) session
Band training or Prehab work: 2 times per week
Yoga: Once a week

I will evaluate this plan in 3 weeks.

The Challenge

Happy New Year!! I have a feeling 2009 is going to be a good year for me. 2007 was very hard for me, 2008 felt like my turnaround year, so I am looking forward to what 2009 has in store.

I frequently post on a fitness message board, and they have decided to do a 2009 Fitness Challenge. Entry is only $5 and there are some pretty cool prizes for 1st, 2nd and 3rd place. The challenge starts on January 5th and ends April 3rd. In an earlier post of mine http://becomingyummymommy.blogspot.com/2008/12/process-details-and-fog.html I mentioned that during a presentation from Simon Whitfield, he said that many athletes are satisfied to just compete in the Olympics games, because to actually say they will try to win would be setting yourself up for failure. I realize that this is something I do, often. I am afraid to put a serious effort towards something, because I might fail. Instead, I go about it with half the effort then I know I could, because then I would have an excuse as to why I wasn't successful. So, I decided to join the challenge and instead of focusing on winning, I will focus on the process and details that are required to win. So, I plan to take this day by day, and everyday focus on the things I need to do THAT day to be successful. I am looking forward to the challenge and I think it will help keep me motivated and accountable. It is only 3 months, and this time of year is pretty low key as far as outings etc. No real temptations around, unlike Christmas, summer, or even the fall with Halloween. The only obstacle I can foresee is my visit to my sisters at the end of the month. BUT, her family all eats gluten free, so I am pretty sure I should be able to keep my diet from falling off the deep end, and as long as the weather there still stays decent, I can do hikes etc for exercise. So, all in all, I am feeling good about this. Yesterday, I spent the majority of the afternoon packaging all the soup and porridge I made into 1/2 cup serving sizes, to be put in the freezer. I ended up with 21 servings of the soup and 10 of the porridge. I am going to cook up some chicken tonight and I might pick up some ground bison as well and cook some of that up too. Over the weekend, I plan to get as prepared as possible and cook and package up some food into individual serving sizes. That should help me stay on track. At least I hope.