Yay! You're back.... missed you and have been thinking about you, hoping the move went well. So sorry to hear about the problems with the move... unbelievable that your Wii was stolen and that the sellers were a PITA!
I bet you're looking forward to getting back to your routine.... you can do it!
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
Sorry to hear about the theft. Years ago we got great advice when moving - not to mark contents on the outside of the box. Make a list, number the boxes, and only write location of the room on them. I know, too late to mention it.
Hey Donna... just checking in to see how things are going with you.... miss you around here! Hope you were able to get things straightened out after the move.
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
"An excuse is the skin of the truth packed with lies!" My 7th grade English teacher, Mrs. Leslie used to tell us so I refuse to offer any for my absence, lack of exercise, shitty eating habits and general laziness.
All you need to know is that I paid $125 for Chalean Extreme (heavy circuit training DVDs with interval cardio) and I rationalized the purchase as a program I would commit to 100%. Obviously, it's taken a minute to get my mind right so I could begin but here I am.
Here's the plan for the next 12 weeks:
3 days heavy circuit lifting
2 days of interval cardio (sometimes at the gym, sometimes at home)
3 days of steady state cardio
Weight Watchers (moderate carbs, bit higher in protein and healthy fats) for the meal plan
Donna! Welcome back, and good luck with the program... sounds great! I love that quote.... totally applies to my shitty eating habits this week too, so I won't bother to make excuses either. Today is a new day!
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
Basically ChaLEAN Extreme is heavy circuit training using very slow reps.
Today, I did Burn Circuit 1 and though I sweated like a 'ho in church, I definitely need to go heavier on some moves.
Sumo Squat with Hip Lift (12 reps with 12lbs; try 15lbs)
Lunge with Posterior Fly (12 reps with 10lbs; perfect weight)
Push Up with Leg Lift (Did them on my knees until my left wrist gets stronger)
Dead Lift with Posterior Fly (12 reps with 10lbs; perfect for fly but too light for deadlift...HELP!)
Lunge with Core Rotation (12 reps with 12lbs; try 15-20lbs)
Bench Press with Leg Lower with resistance band (12 reps with 12lbs; try 15lbs)
_____________________
The last three exercises also include a breakdown set with 3 super slow reps
Squat with Side Bend (12 reps with 12lbs; try 15lbs)
Forward Lean Lunge with DBL Arm Posterior Fly (12 reps with 10lbs; perfect weight)
Chest Fly with Hip Lift (12 reps with 12lbs; try 15lbs)
20 minutes kickboxing
Eating Plan for Today
B - 2 Lowfat French Toast, 2 Vegetarian Sausage Patties, 1 orange
L - Greek Salad with Chicken, 2 Mini Wheat Pitas
D - 4 oz broiled lean pork chop, 1/2 cup brown rice, 1 cup broccoli
S - 1 cup nonfat Greek Yogurt, 1 apple with Natural Peanut Butter
Tracey - I'll try to post some pics in the next few days.
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
No workout today. I should have done some cardio but it was raining cats and dogs out here so I decided to forego the workout and leave early. Hindsight is always 20/20 so now I'm kinda kickin' myself for not doing something.
Eating was atrocious today. Had a very taxing and emotional day confronting a colleague who has been making life miserable at work. Packed a lunch but was so spaced out that I left it in my car
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
Lori - Time will tell if I have to confront this colleague again. I put her on warning that I will involve the union and the dean if her lying happens again. Being caught lying on two colleagues seemed to bring out her contrition....we'll see how long it lasts.
Today was Burn Circuit 2. I really thought this would be fun because it involves more back work which I love training with free weights but I somehow forgot that all the moves combine upper and lower body work and I hate lunges with a passion.
Sumo Squat with Bicep Curls (10 reps, 15lbs; reached failure)
Lunge with One-Arm Tricep Extension (12 reps, 12lbs; reached failure)
Dead Lift Row (12 reps, 15lbs, could probably go to 20lbs next time)
Sumo Squat with Overhead Tricep Extension (10 reps, 20lbs; damn near died)
Bowler's Lunge with Single Arm Row (10 reps, 15lbs; this lunge is the work of the devil )
______________________________ ____
Breakdown Sets of 3 super slow reps after each exercise
Biceps Curl with Abductor Balance (12 reps, 10lbs; go to 12lbs next time)
Forward Lean-Lunge with Double Row (12 reps, 15lbs; reached failure)
Triple Threat Push-Ups - Tricep, Traditional, Spider (12 reps on knees because of tendonitis in left wrist)
Tracey - I hate lunges yes, but I despise bowler lunges. My ass and legs better look great after this.
I have been working out. I just haven't been around to post. Yesterday, I did Burn Circuit 3 which focused on shoulders and calves.
Sumo Squat with Overhead Press (12 reps, 15lbs)
Lunge with Calf Raise (10 reps; 20lbs)
Squat with Lateral Raise (10 reps; 12lbs)
Lunge with Frontal Raise (12 reps; 12lbs)
Squat with Calf Raise (10 reps; 20lbs)
Sumo Squat with Delt Raises (10 reps; 12lbs)
Squat with Double Overhead Press (6 reps; 15lbs)
Lunge with Lateral Raise (12 reps; 10lbs)
Sumo Squat with Calf Raise (10 reps; 15lbs)
I also did 30 minutes of kickboxing.
Eating could have been better yesterday. Went to see Madea Goes to Jail with my sorority sisters and we went out for dinner I'm planning to do some cardio at the gym later this afternoon.
Despite a scratchy throat and spending most of the morning sleeping, I got up and did Burn Circuit 1 again today.
Sumo Squat with Hip Lift (12 reps with 15lbs)
Lunge with Posterior Fly (12 reps with 12lbs)
Push Up with Leg Lift (Managed to do 4 on my toes and the rest on my knees)
Dead Lift with Posterior Fly (12 reps with 12lbs)
Lunge with Core Rotation (12 reps with 12lbs; try 15-20lbs)
Bench Press with Leg Lower with resistance band (12 reps with 15lbs)
_____________________
The last three exercises also include a breakdown set with 3 super slow reps
Squat with Side Bend (12 reps with 15bs)
Forward Lean Lunge with DBL Arm Posterior Fly (12 reps with 12lbs)
Chest Fly with Hip Lift (12 reps with 15lbs)
25 minutes low impact aerobics
I didn't lose any weight last week as I took in way too many calories. I did track my calories daily so I know what I have to do to get my eating back under control.
Tracey - That movie was freakin' hilarious. I ended up seeing it again with Len on Sunday.
Thanks for checking on me Ginny
I stayed home today because I woke up with a scratchy throat, stuffed nose and horrible sinus headache. I spent most of the day in bed, drugged up on Zyrtec-D. Once I got up again, I ended up doing Chalean Extreme Burn Intervals. This is a 45 minute interval cardio program which alternates 2 minutes of high intensity cardio (think burpees and plyo lunges) with light muscle endurance work (hundreds of reps with 5lbs dumbbells). I was sweating like a slave working from sunup to sundown with no iced tea Those burpees nearly took me out....gravity ain't no joke when you have big boobs.
Today was Fat Tuesday and I had my last fast food meal until after Easter. I'm planning to give it up for Lent. I did this a few years ago and lost 10lbs without changing anything else.
Thanks Tracey - I had to take another rest day because my sinus problems got worse. I should have stayed home from work too because I could feel my nose getting stuffed up as I was leading class discussion. Wah!
But some good news....My mom sent an early birthday present. Guess what I got? A brand new Wii to replace the one that was stolen by the movers. I'm still in negotiations with them through our lawyer. They tried to give us $78 for the cost of a Wii Fit Board but it was the console that was stolen so we're sending another demand for the full $250. We'll see what happens. In the meantime, I'm so excited to have another Wii to play with. I especially miss playing tennis, soccer and the balance games (those are tough on your core).
Donna, that's awesome that your mom sent you a Wii for your birthday! I hope that the movers reimburse you the full amount, but it's great that you have the Wii to use again anyway. Did you still have the games?
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
I swear I sound like an old record but for the zillionth time, I'm restarting. I actually did workout about 10 workouts this month but I keep having the same problems: money and lack of time management.
The transition from renter to home owner hasn't been easy. Sure, we can afford our new home but I had far more discretionary funds while we rented and I haven't exactly adjusted to the new realities of homeownership. We eat out alot, especially on the weekends, but that has to change. I used to buy a tons of books and magazines. Now I subscribe to only a handful of magazines and have had to let go of buying a new novel to get lost in whenever my husband got on my nerves. The money woes have weighed heavily on my mind and have kept me paralyzed with fear. What I need now more than ever is an anchor in my life because I expect things (work and family wise) to become more and more hectic. I can't keep losing and gaining the same 10-15lbs when I really need to lose a good 35lbs to reduce my health risks.
Work has also been nuts. Between the co-worker from hell, budget cuts and trying to finish an already late book chapter, I'm going crazy. I'm 4 weeks behind on grading the discussion board posts for my 230 student online course (plus I have 90 other students enrolled in 3 courses), in the middle of coding interview data and writing analysis for this article and I've submitted 3 grant applications in the last 2 weeks.
Thankfully, Spring Break begins tomorrow so I figured that since I have this week to catch up and relax, I'll start back with my diet and exercise plan. I've decided to put Chalene Extreme on hold for a while. I'm going back to my FIRM videos because they challenge me aerobically. I'm strong so basically I need moderate weight work and lots of cardio plus a cleaned up diet. I will basically use Leigh Peele's OPT dietary protocols and tracking in FitDayPC.
I have adult ADD which is part of my problem with time management.
I procrastinate in the most serious way - part out of habit but mostly because I get some engrossed in one activity that I tend to tune out the rest of the world. This is why I can be OCD about diet and exercise for about a max of 8 weeks. Then I stop before I meet my goals. I've considered taking medication but my husband is diametrically opposed to me taking adult ADD drugs because they are said to alter one's personality (doc says I'd most likely become a robot and my creativity needed to do my research will diminish). So instead, I'm going to use my journal as a form of cognitive therapy (the other form of treatment for adult ADD).
If I stop keeping my log, this means I'm reverting back into my procrastinating patterns and you have the permission to kick my ass (via email at nubiennelady@yahoo.com).
My cognitive therapy entries will consist of a task list (with notations), workout and food entry and a commentary about my accomplishments and failures (work and exercise related). Forcing myself to be accountable in a public form works better than had I made promises to myself which I break without even blinking. There is no reason why I should be 35lbs obese and getting my mind right is the only way I can ever expect to get this weight off and keep it off.
(((hugs))) Donna! I don't even know what to say.... I can't begin to imagine juggling all of the things that you've got on your plate right now! It sounds like you've got a solid plan in place though, and I'm glad to see that you're making yourself a priority in spite of everything else you're dealing with. Hang in there.... and thanks for the e-mail address. You know I'll use it if I have to....
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
Glad to see you back. Sorry to hear about all that you are dealing with, but making YOU a priority is so important!! Sounds like you have a great plan in place. And you know I, too, will use that email addy if I have to!!
Lori and Tracey - You ladies are the greatest Thanks for the support and promises to come kick my ass. I need all the help I can get.
3/30/09 Task List
1. Do FIRM AWT workout (AWT means "aerobic weight training" which means that you do 3-5 min. of cardio and then 3-5 min. of strength training. Some of the cardio uses very light hand weights as well).
2. Grade Discussion Board Posts (all 4 weeks x 230 students )
3. Clean the bathrooms
4. Set Up Weekly Meal Plan and Shopping List
5. Call brother to confirm Saturday dinner plans
I'm planning to do some cardio at the gym later this afternoon.
Those burpees nearly took me out....gravity ain't no joke when you have big boobs.
Linear Mode
