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.