Flylady rocks. It's amazing what you can get done 15 and 20 minutes at a time
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Hi Kathy, you are busy, wow! Your lifts are really nice. I want your muscles!
In the chitchat thread you mentioned bananas. I meant to post this link there, but forgot! It's an article by Leigh Peele and she likes bananas both pre and post workout. Figure Athlete - 10 Foods Women Need
Wow, you, too! How cool. That's a sign that we're going to fly through this challenge, right?
Well, maybe starting tomorrow for me. I've been very, very, very bad today. I did something I never do...I used my TOM as an excuse to pig out! I had my usual healthy breakfast, then when I got to work the chestnut flour cookie/scone type things from France were still sitting there. I was feeling crampy so I gave myself permission to indulge. On Thursdays, the women in my office order in from a Mexican restaurant. Bags of the good restaurant tortilla chips come with the huge order. I didn't order...but I did manage to finish one of the bags of chips left in the break room after everyone else was finished. If that wasn't bad enough...I went to the local health food store on my lunch hour. I bought a 75% chocolate bar (haven't touched that yet) and a wonderful Green & Black's Organic Creamy Vanilla White Chocolate bar. 3.5 oz., 230 cals. per serving, 2.5 servings per package. Yep, ate the whole damn thing one itsy bitsy square after the other. And here I sit, my butt spreading out beneath me.
BTW, thanks for the link to Leigh's article. I think I will stick with my preworkout banana. Now I know where I got the energy for my dl's.
Okay--no workout tonight. Using TOM (hey, that's my bf's name lol) as an excuse again. But I am also still waiting for complete recovery of my right glute and my left calf. Tomorrow I should be good. Anyway, bf and I did our 2nd day of pushups for the hundred pushup plan.
Day 1 pushup plan:
10
10
8
6
11
Day 2:
12
12
10
10
12
Crapped out halfway through number 13. I'm not used to doing more than two sets of 15, so I'm definitely going to have to get stronger from here on out. Anyway, it's a fun challenge.
Hey Kathy... we all have our days of pigging out... I had 3 days of crappy eating at the start of this week before I finally felt in control again yesterday!
I've done Flylady off and on myself.... I was just recently thinking that I need to get back into it. I've still got my control journal that I made up a couple of years ago, just sitting and taunting me LOL!
"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."
X2! Don't fall into the trap of thinking you're "bad"--you messed up, so dust yourself off and get back in the groove. I get tired just reading about your schedule, so give yourself some points for being so incredibly busy and still getting any workouts in!
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Hey Kathy... we all have our days of pigging out... I had 3 days of crappy eating at the start of this week before I finally felt in control again yesterday!
I've done Flylady off and on myself.... I was just recently thinking that I need to get back into it. I've still got my control journal that I made up a couple of years ago, just sitting and taunting me LOL!
Yeah, I'm not beating myself up too bad. I'm going to make today a 'starve' kind of day ala FLTS maintenance. I am going to try to workout tonight even though I won't be finished with my last client until 9:30 p.m. Starting the PT job last August is what interfered with my participation in the PN Body Tranformation Challenge.
Wow, I had no idea I would run into so many Flybabies here. Double motivation! I have put together a control journal a couple of times, and while it sits there, I find I don't actual ever look at it. It does look pretty cute, though. I have been slacking with my schedule, but nothing that I can't deal with in a few hours on a Sunday afternoon.
Quote:
Green & black Organic chocolate :drool:
And my 75% dark chocolate bar is still sitting unopened in my cupboard. I generally am controlled with dark chocolate. I can easily make it last by eating a 1" square a day. But the white chocolate was just a pig out treat, plain and simple. My bf LOVES white chocolate, and halfway through the bar the thought crossed my mind that perhaps I should save the rest for him. That thought crossed my mind really quickly and then it just vanished into thin air.
My bf LOVES white chocolate, and halfway through the bar the thought crossed my mind that perhaps I should save the rest for him. That thought crossed my mind really quickly and then it just vanished into thin air.
(glad you're not beating yourself up over it - serves no good purpose, so keep on moving on from here )
I don't want to lose track, so I'm catching up with my logging. Not so hard. I finally just managed to get in Stage 1A workout 2 in again on Saturday. Everything was the same as last time. I had extra time between clients so I did a lot of pre-stretching to work on issues with my left calf and my right glute. I warmed up with 20 minutes on the treadmill, walking and jogging, followed by Gray Cook's deep squat corrective stuff. I wonder how long it will take before I see improvement...so far, none. I am doing the first stage with my heels elevated. Without heels elevated I will fall backward.
Saturday, Stage 1A Squat 1x15x65 warmup, 2x15x75
Push-up 2x15xbw
Seated Row 2x15x80lbs
Step-up 2x15x40lbs
Prone jackknife 2x8
I added in two planks at 1 minute (or slightly over) each, as well as side planks, 1 min. each side. Foam rolled especially glute and calf.
Diet has been okay, although yesterday I didn't have time for breakfast or meal packing. I threw a tuna and a salmon steak pouch in a bag along with a container of lettuce and a banana. That got me through the day and I didn't eat again until I got home at 9:30 p.m.
I did all my cooking for the week last night since I was too wiped out on Sunday. I came home from the PT job on Sunday afternoon feeling stressed and burned out. I am taking next Saturday off to go to the company picnic for my desk job. Maybe I'll sleep under a tree. Hoping the temps won't be too high in the 100's.
My schedule tonight looks like it will leave me time to work out. I just have to play it by ear.
Also, bf and I are keeping rigidly to the hundred pushup plan. He is very anal about adhering to the timed rests. Anything over 60 s. is painfully tedious for him, though I need and welcome the longer rests.
Week 1, Day 3
15
13
10
10
13 (was supposed to be at least 15, I collapsed halfway through 14)--also, this was Saturday after I came home from my workout that included 2 sets of 15 pushups.
Due to my failure, I rested and completed another 10.
Week 2, Day 1
12
12
9
7
14 (yea! was supposed to be at least 10, so aced this one)
I love this plan...love that it is geared to EVERYONE, no matter the level. I tell all my clients about it. None of my female clients can do a real pushup. They do pushups against a progressively lower smith machine bar. Got to get them to the floor one of these days.
I love this plan...love that it is geared to EVERYONE, no matter the level. I tell all my clients about it. None of my female clients can do a real pushup. They do pushups against a progressively lower smith machine bar. Got to get them to the floor one of these days.
At least they aren't doing them on their knees! Much better to progress down the Smith Machine bar until they reach the floor. They'll get there! Some of them that are getting low might surprise themselves if they tried a real one.
Yeah, once in a while I have them try a real one to test their strength. I have one that is getting very close and I think I'm going to have her at least start each workout attempting a real one before we go to the smith bar. I think if I can get them to actually go to the hundred pushups site they will find the whole prospect a little less intimidating.
Hi Kathy, just wanted to say hi. I've followed flylady too off and on over the last few years. I always seem to let it go during the summer months when my kids are home. (that's probably when I need it the most )
Anyway, I've enjoyed reading your log. You have such a busy schedule. It looks like you're doing great with your workouts though. I love the pushup program too. Best of luck with the challenge.
Hi Chloe! Thank you for stopping in to say 'hi.' Yeah, I've been a little too busy to keep up and I'm starting to lose ground on the Flying front. I have Saturday off from actual work, so I hope to get caught up on Saturday. Fortunately, since it is just me and bf at home, it doesn't get too out of control in just a few weeks. I really needed Flylady when I was an SAHM...would have made life SO much easier.
Last Night--Stage 1B, Workout 2
10 minute warmup on a recumbent bike (at 9:00 p.m. they were the only thing available). Some foam rolling on right glute and calf.
Deadlift 2x15x115lbs. (I used to get dizzy after 8 or so reps on DL's no matter the weight--this doesn't seem to be the case now. I had plenty of oomph to complete 15 reps straight through. Is it the bananas???)
Wide-grip lat pulldown 2x15x80
Lunge 2x15x40lbs. (barbell)
DB Shoulder Press 2x15x20's
Swiss-ball crunch 1x15xbw, 1x15x10 lb. plate
I was going by memory and paired the wrong exercises, but I guess it doesn't matter all that much. My last pairing was a piece of cake (not an actual piece of cake ). I am really enjoying the quick Stage 1 workouts--not too difficult to fit in at the end of my night. As long as I can clock out by 9:30 p.m. I'll workout, any later and I'm just not doing it. I am happy to be finished with the 15 rep workouts for this stage. I seem to remember whipping through stage 1 the first time. I think I was getting in 4 workouts per week. I'll be lucky to get 3 this week. No cardio so far beyond warm up.
I got to bed a little late last night--home by 10:30 but didn't go to bed until midnight. I ended up sleeping in an extra hour this a.m. and I am feeling so much better for it today.
AM Snack
3.0 Ounces Ground Beef, Extra Lean, Pan Fried, Medium
0.5 Cup HUNT'S Choice Cut Diced Tomatoes & Italian Herbs
2.0 Items Zucchini Summer Squash
Lunch
0.5 Item Bell or Sweet Pepper
4.0 Ounces Broiler Turkey Breast, Meat Only, Roasted
3.0 Cups Spinach, Trimmed Leaves
1.0 Item Apple
PM Snack
10.0 Grams Almond Butter
40.0 Grams Banana
13.0 Grams Honey
125.0 Grams Non Fat Plain Yogurt (13 grams protein per 8 ounces)
Yeah, I picked up a package of smoked turkey wings. First time--I was curious. I actually thought since they were smoked they were ready to eat and I could have it for a quickie dinner that night. When I got it home I read that it is ready to cook--partially cooked and had to be heated through. Not a biggie, but I bought it because I thought I was getting a super quicky meal. Oh well. There isn't a lot of meat on the tips--the drummette part has a little more, if you think of a bigger version of the drummette part of a chicken wing. I am just cubing it and using it in my omelette. I probably won't buy it again because it is hard to separate the skin (so I end up eating some of the skin, which I shouldn't).
MMMMM......I love turkey wings! But, only if I can have the skin!
Yeah, I confess it is almost impossible for me to deprive myself of the skin. Even what I managed to cut away I found I was eating anyway. One of life's guilty pleasures.
Just completed week 2, day 2 of the pushup program:
16
13
11
11
15
Failed halfway through 16. I was definitely feeling stronger. Thank goodness my bf is doing this with me. He's the one who pushes me to get them done. He always encouraged me to do another set against the countertop to really punish me. I got to 10 and my shoulder gave out. Ouch!
Thanks, Karen! Well...I've been able to 15 for a while but I've never really ever tried to push past that. I figured 15 was good enough lol. I think I have a mental block about getting past 15 and it is going to start getting really hard in the next couple of days.
Yea! I got to work out tonight. Finished with my last client at 9:00 p.m., had that Power Crunch Bar and started at 9:18 with a 10 minute warmup on the treadmill, stretching and SMFR.
Stage 1A, Workout 3
Squat 2x12x95
Push-up 2x15xbw (was I supposed to reduce the pushups?)
Seated Row 2x12x90lbs
AM Snack
9.0 Grams Almond Butter
45.0 Grams Cherries
10.0 Grams Honey
113.0 Grams Low Fat Cottage Cheese, 2% Fat
Total 17.3 g 20.3 g 7.5 g 215.9 Cal
Lunch
3.5 Ounces Ground Beef, Extra Lean, Pan Fried, Medium
1.5 Ounces HUNT'S Choice Cut Diced Tomatoes & Italian Herbs
1.0 Ounce Plain Tortilla Chips
PM Snack
1.0 Serving Power Crunch
Total for all meals 106.2 g 57.5 g 54.9 g 1155.2 Cal
Macros PCF: 36%-20%-44%
Calorie Deficit: About 1,000 calories
I didn't do as well yesterday. My food was okay, just went a little high on my evening meal calorie-wise. In fact, today I cheated and ate some of those restaurant tortilla chips, but not a ton. I guessed on the weight, but I have to think it was close. Yesterday my deficit was a whopping 70 calories and probably not even that because I put agave nectar in my tea and forget to log it. Oh well, that's why I'm done eating for today.
I did my pushups this morning instead of last night. I wanted to see if not waiting until 10:30 p.m. would make a difference. I did these after breakfast.
Week 2, Day 3 Pushup Program
15
15
12
12
19 !! (not bad--I may not do so bad on that pre-week three test after all)
Yesterday, nutrition was good but got out of work at 9:30 p.m. and didn't feel like doing any kind of exercise before I left. I took today off and was really looking forward to sleeping. I woke up this morning with just enough time to eat, do my pushups, and get ready for my company picnic. Hard to say today calorie-wise where I am. They served barbecue pork, beef and chicken at the picnic and I had all three. I easily said 'no' to rolls, beans and potato salad. I first passed on corn, too, because I was avoiding the starchiness. I was told there were more vegetables at the end of the line. Well, turned out to be veggie skewers for the vegetarians and since I already had a plate full of meat I couldn't pretend to be a vegetarian. So I went back and added corn and picked up a wedge of honeydew melon (3 total before the day was done) from the fruit table. Turned out none of the food tasted that great, although I cleaned my plate. I'm always good for that, which is why packing pre-portioned food works so well for me. I ended up having a small bag of popcorn (only because my boss was serving it and it was an opportunity to say 'hi'). Drank a ton of water, had two jello shooters a berry flavored Smirnoff at the very end. Came home and napped. I am still waking up from my nap.
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