My head cold is manageable and I am dealing with it by keeping topped up with sinus meds. Sunday, I felt good enough to get to the gym and I did my first workout for Phase Two. It felt good, I felt strong and my shoulders were even sore yesterday, my shoulders never get sore!
Workout
Band Pull apart 12 x 2
Scap Push Up 20 x 2
Shoulder Roll 10 x 2
Behind Neck Band Pull down 12 x 2
Skull Crusher (DB) 10 x 12 x 2
Bench 65/80/90 lbs x 5
Bent over BB Row 65/80/95lbs x 6
Standing Shoulder Press 15lbs x 15 x 2
Supinated Grip Lat Pull down 75 lbs x 8 x 3
Poorboy shoulder horn 10 x 12 x 2
Tuesday, February 17, 2009
Saturday, February 14, 2009
I'm Sick
Oiy, I seemed to have caught a brutal sinus cold. My head feels like my sinuses have tripled in size! I hope I can get rid of this thing by tomorrow otherwise I will not be able to get to the gym. Plus, I am supposed to go out with my girlie friends and I don't want to miss that!
Friday, February 13, 2009
My Luck is Running Out
Damnit, I am catching a head cold!
Note to self: Attempting to buy Valentine's 2 days before Valentines Day is futile. This is my first time at this, Taylor has school every Friday, so I went out last night to buy some Valentines to give to her classmates. Nothing. Not even one! I did not have time to actually MAKE them, so I ended up buying these little valentine boxes and putting a granola bar, hershey's kisses and a few party favors. It is just a pain, because you can't even bring home baked cookies because of allergies and crap. I would have just made heart shaped cookies otherwise.
And I had a bad night last night. I have been craving all the bad carbs like crazy this week. All I want is chocolate and toast. I ended up caving last night and had a mini binge of junk. Just had to get that out of my system I guess.
I also bought new snowboard, boots and bindings. Figured I would give this snowboard thing another shot. I have a couple friends now who are interested in learning and Wes seems to think that if I have better boots (my old ones made my feet cramp up BAD) and a proper board (I had a junior board before), that I may actually be better. I like how he makes excuses for me!
Had a good workout last night. It was my last workout for my deload phase; I will start phase 2 on Sunday.
Workout
Glute Activation and Hip Mobility stuff
RDL 115/125/135 x 5
Leg Press 270 lbs x 10 x 2
Split Squat 75 lbs x 12 x 2
Cable Cross Chop 30 x 10 x 2
Going to go to the gym at lunch today and do some HIIT. Gotta burn off all those carbs I ate yesterday!
Note to self: Attempting to buy Valentine's 2 days before Valentines Day is futile. This is my first time at this, Taylor has school every Friday, so I went out last night to buy some Valentines to give to her classmates. Nothing. Not even one! I did not have time to actually MAKE them, so I ended up buying these little valentine boxes and putting a granola bar, hershey's kisses and a few party favors. It is just a pain, because you can't even bring home baked cookies because of allergies and crap. I would have just made heart shaped cookies otherwise.
And I had a bad night last night. I have been craving all the bad carbs like crazy this week. All I want is chocolate and toast. I ended up caving last night and had a mini binge of junk. Just had to get that out of my system I guess.
I also bought new snowboard, boots and bindings. Figured I would give this snowboard thing another shot. I have a couple friends now who are interested in learning and Wes seems to think that if I have better boots (my old ones made my feet cramp up BAD) and a proper board (I had a junior board before), that I may actually be better. I like how he makes excuses for me!
Had a good workout last night. It was my last workout for my deload phase; I will start phase 2 on Sunday.
Workout
Glute Activation and Hip Mobility stuff
RDL 115/125/135 x 5
Leg Press 270 lbs x 10 x 2
Split Squat 75 lbs x 12 x 2
Cable Cross Chop 30 x 10 x 2
Going to go to the gym at lunch today and do some HIIT. Gotta burn off all those carbs I ate yesterday!
Thursday, February 12, 2009
Outside the Box Isn't That Bad
Last night, I met up with my friend at the gym, afterwards she came over to my place so we could visit more. I needed to eat, but I did not want to eat out, nor did I want to ruin my diet but, I also wanted to make something that she might like and preferably not just the same ol salad with chicken. I know how much she likes tacos and I had taken out some bison intending to cook it up with some taco seasoning. So, I came up with a "creation" that I tested out on her. I had some rice in the fridge as well, so I topped 1/2 cup of rice with 100g of bison with taco seasoning, then about 1/3 cup of cottage cheese, shredded head lettuce, sliced black olives and salsa. It tasted similar to a taco salad, minus the taco. I quite enjoyed it and so did my friend. In fact, afterwards she commented that she was so full and satisfied, she was having a hard time believing we just had something that was healthy, low fat, good protein and carbs. Which BTW, is also the making of a great post workout meal. Even Wes tried a bite and wasn't disgusted by it. It got me thinking that I think some people get so stuck on "normal" foods that the thought that something is good for you, or "diet" food, should be bland and not overly satisfying. The problem here is if you want to continue to eat well and make a lifestyle change, you have to find alternatives. If all you live off of is plain salad with no dressing and dry chicken breasts, there is no way you will be able to keep that up, which is generally how yo-yo dieting ends up.
My sister does not eat gluten or dairy, some would automatically assume that a piece of toast for breakfast or a sandwich for lunch is out of the question. Or that she would never be able to have ice cream ever again, or pancakes, cookies, cake..... One would end up living off of only fruit, veggies and meat! You just have to think outside the box and experiment. If you want to make a lifestyle change, it has to be one that you can see yourself sticking with, find some alternatives to your favorites. Heck you might even prefer it. Granted, it will likely take more work then going through a drive through, but hey, if it was easy there would be no such thing as obesity.
My 'creation' may not taste exactly like a taco salad, but it is pretty darn close. And you know what? My sister does eat ice cream, pancakes, toast and cake, the only difference is she doesn't go to a store or open a box to have it.
Well, as I mentioned at the beginning of my rant, I went to the gym yesterday....
Workout
Bentover Flyes 10lbs x 12 x 2
Lying BB Protraction 25lbs x 12 x 2
Seated Scap Depressions BW x 12 x 2
Face Pulls 70lbs x 12 x 2
Military Press 45/50/55 lbs x 5 x 3
Chin Ups 1 band x 5 x 3
Seated Cable Row 75 lbs x 8 x 2
Incline DB Press 25lbs x 12 x 2
Lateral Raise 10 x 12 x 2
My sister does not eat gluten or dairy, some would automatically assume that a piece of toast for breakfast or a sandwich for lunch is out of the question. Or that she would never be able to have ice cream ever again, or pancakes, cookies, cake..... One would end up living off of only fruit, veggies and meat! You just have to think outside the box and experiment. If you want to make a lifestyle change, it has to be one that you can see yourself sticking with, find some alternatives to your favorites. Heck you might even prefer it. Granted, it will likely take more work then going through a drive through, but hey, if it was easy there would be no such thing as obesity.
My 'creation' may not taste exactly like a taco salad, but it is pretty darn close. And you know what? My sister does eat ice cream, pancakes, toast and cake, the only difference is she doesn't go to a store or open a box to have it.
Well, as I mentioned at the beginning of my rant, I went to the gym yesterday....
Workout
Bentover Flyes 10lbs x 12 x 2
Lying BB Protraction 25lbs x 12 x 2
Seated Scap Depressions BW x 12 x 2
Face Pulls 70lbs x 12 x 2
Military Press 45/50/55 lbs x 5 x 3
Chin Ups 1 band x 5 x 3
Seated Cable Row 75 lbs x 8 x 2
Incline DB Press 25lbs x 12 x 2
Lateral Raise 10 x 12 x 2
Tuesday, February 10, 2009
Jumpin Jitterbug
meh, really couldn't think of a title....
Yesterday was my first day back to work from holidays. I am liking this job, so I didn't have that horrible dread when my alarm went off. As a bonus, my mom decided to keep Tay for the night, so I managed to get in an unexpected workout.
Workout
Hip Mobility/Glute Activation work
Full Squats 95/105/115 lbs x 5
DB High Step Up 25 lbs x 10 x 2 (the step could have been a little higher)
Pullthroughs 70 lbs x 12 x 2
Standing Cable Crunch 70 lbs x 15 x 2
Didn't get home until almost 8:30 pm as I had to wait over 30 minutes for the damn bus. That is one downfall of taking the bus all the way from the Park. After 6 o'clock, it only runs every half an hour instead of every 15 minutes. Sat up my butt in front of the TV and surfed the net. T'was a good evening, although went to bed too late.
Yesterday was my first day back to work from holidays. I am liking this job, so I didn't have that horrible dread when my alarm went off. As a bonus, my mom decided to keep Tay for the night, so I managed to get in an unexpected workout.
Workout
Hip Mobility/Glute Activation work
Full Squats 95/105/115 lbs x 5
DB High Step Up 25 lbs x 10 x 2 (the step could have been a little higher)
Pullthroughs 70 lbs x 12 x 2
Standing Cable Crunch 70 lbs x 15 x 2
Didn't get home until almost 8:30 pm as I had to wait over 30 minutes for the damn bus. That is one downfall of taking the bus all the way from the Park. After 6 o'clock, it only runs every half an hour instead of every 15 minutes. Sat up my butt in front of the TV and surfed the net. T'was a good evening, although went to bed too late.
Monday, February 9, 2009
It's Good to be Back
I had a great workout yesterday! I am doing a deload phase this week since I took last week off from training.
Workout
Band Pullaparts 12 x 2
Scap Push up 20 x 2
Behind Neck Band Pulldown 12 x 2
Skullcrusher (DB) 10 x 12 x 2
Bench Press 65/70/75 lbs x 5
Bentover BB Row 65/75/85 lbs x 5
Standing DB Shoulder Press 17.5 lbs x 8 x 2
Lat Pulldown 60 lbs x 12 x 2
Lateral Raise 10 lbs x 15 x 2
I even did 25 minutes on the treadmill! Ok, so it was just a brisk walk, but hey, I have to start somewhere. Plus, I did about 15 minutes of stretching which is just what my legs needed.
There is 2 months left in the challenge and I had better kick it into high gear. Of the 5 weeks so far, 2 have been close to a write off. Even so, I have not gained, but I am not losing either. I need to put more focus on getting cardio done more consistently, eating all my food for the day and drinking enough water.
As for cardio, I am going to make an effort to go during my lunch break at least 3 times a week, even if it is only for 20 minutes. I will aim for at least one HIIT session/week to start. The more I go to the gym, the more water I drink as well (as a rule), so this should also help boost my water intake. I also need to make a better effort to eat everything I am supposed to eat during the day. I have a tendency to forget to eat, or just choose not to because it doesn't really appeal to me and I am not overly hungry. I need to eat to increase my hunger. Sounds warped I know but, the more often you eat, the more your metabolism will speed up; therefore burning more fat, which is what I am wanting. I am tired of looking puffy, I want to be able to see my muscles! I realized yesterday, while I was at the gym, that the reason I think I look good while I workout is because my muscles are pumped, so you can actually see them. When I am not in the gym, I feel like I just look larger and puffy, because you can't see the muscle to know that my size is not fat, but actually muscle mass.
Workout
Band Pullaparts 12 x 2
Scap Push up 20 x 2
Behind Neck Band Pulldown 12 x 2
Skullcrusher (DB) 10 x 12 x 2
Bench Press 65/70/75 lbs x 5
Bentover BB Row 65/75/85 lbs x 5
Standing DB Shoulder Press 17.5 lbs x 8 x 2
Lat Pulldown 60 lbs x 12 x 2
Lateral Raise 10 lbs x 15 x 2
I even did 25 minutes on the treadmill! Ok, so it was just a brisk walk, but hey, I have to start somewhere. Plus, I did about 15 minutes of stretching which is just what my legs needed.
There is 2 months left in the challenge and I had better kick it into high gear. Of the 5 weeks so far, 2 have been close to a write off. Even so, I have not gained, but I am not losing either. I need to put more focus on getting cardio done more consistently, eating all my food for the day and drinking enough water.
As for cardio, I am going to make an effort to go during my lunch break at least 3 times a week, even if it is only for 20 minutes. I will aim for at least one HIIT session/week to start. The more I go to the gym, the more water I drink as well (as a rule), so this should also help boost my water intake. I also need to make a better effort to eat everything I am supposed to eat during the day. I have a tendency to forget to eat, or just choose not to because it doesn't really appeal to me and I am not overly hungry. I need to eat to increase my hunger. Sounds warped I know but, the more often you eat, the more your metabolism will speed up; therefore burning more fat, which is what I am wanting. I am tired of looking puffy, I want to be able to see my muscles! I realized yesterday, while I was at the gym, that the reason I think I look good while I workout is because my muscles are pumped, so you can actually see them. When I am not in the gym, I feel like I just look larger and puffy, because you can't see the muscle to know that my size is not fat, but actually muscle mass.
Sunday, February 8, 2009
Time in the Desert
Tay and I are home! We had a great trip to Phoenix, despite being delayed a day. 2 o'clock Saturday morning Tay woke up barfing. I have anxiety issues flying alone with Tay as it is, yet alone when she is yaking every 20-30 minutes. We ended up rebooking to fly out on Sunday, at a cost of $535. Not overly impressed, but worth it to see my sis. Although, I am not too sure how impressed she was when we managed to contaminate her entire family with the flu. Sorry Kim!
Tay helping Justus with a drink.
We went for walks almost daily and we managed to turn those into cardio sessions with the kids demanding that we run up and down the hills while pushing the double strollers. My sister is a fantastic cook, and quite creative in the kitchen. I would highly recommend that you check out her blog, if you have not done so yet. She has some great gluten and dairy free recipes. I am not sure Tay was as appreciative as I was with the variety, she seems to be a much pickier eater then I ever expected. I am pretty sure she lost weight in the 6 days we were there.
My sister is amazing. I have a whole new respect for her. She is a fantastic mother and it boggles my mind how she manages to keep her sanity with three kids. I can barely keep it together with one! I only wish we lived closer.
Here are a few pix of our holiday....
Tay and Rori in the hammock swing
Tay and Sage sleeping in the stroller after a heavy duty walk. You'd think they were the ones pushing the stroller, running up and down the hills
Tay helping Justus with a drink.
My sister, Tay, Sage and Justus having a picnic in the desert.
Our picnic spot.
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