Quote:
Originally Posted by ToniL
Ahhhh I know all too well how good food tastes. When I hear the little devil on my shoulder whining about 'wanting' something not on plan I remind myself 'I already know what 'it' tastes like' so do I need to eat it again? If I do, then one bite I have 'tasted' it, second bite to make sure it was good and third bite I'm done.
Thank you for all the hard work you have put into making the Woman's Challenge. I am so excited to be here on the boards, thanx for the opportunity.
Toni
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Yeah, that method doesn't work for me ... I tend to say, "well, I might as well eat all of it and that way there won't be any left tomorrow to tempt me!"
Quote:
Originally Posted by sveta
Hi Julie!
Thanks for stopping by to cheer me up. 
Good luck with the lunges. "what doesn't kill you makes you stronger"
How do you count the reps with lunges by the way? Is left+right=one rep? |
Sveta! Thanks for visiting ... you can count it anyway you want. Technically it is 15 reps per leg, so a total of 30. But if that seems daunting, then do left+right=one. I'm a glutton for punishment so I had my nearly-3-year-old daughter counting to 30 for me!!
Quote:
Originally Posted by vanessa40
Good Morning Julie..
Good luck with your workout today...
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Thanks Vanessa! How did yours go?
Quote:
Originally Posted by stingo
I've always done one leg first, then the other for the listed reps, but that's me.
And Julie - looks like you've got quite the following for the challenge. Great idea/work in setting it up and of course good luck to you personally.
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Tom, in NROL4W he actually describes alternating lunges, so that's how I did them. In NROL I did them one leg at a time. Alternating was really metabolically demanding!
Workout - DONE!
Warm-Up: Bodyweight circuit f/b semi-specific and some additional hip stretches.
A: Deadlift: warm-up 65# 1x8; 105# 1x14, 1x11
*I estimated my 15RM from my 1RM using an online calculator. It was nearly dead-on! I was fried by the second set though!
B1: DB Shoulder Press: 15# DBs 1x15, 1x12
B2: Wide-Grip Lat Pulldown: 40# 1x15, 50# 1x15
*I can go higher next time with the Lat Pulldowns. I guess those negative and assisted chins have really been helping!!
C1: Alternating Lunge: 20#DBs x 4 (each side) finished set with 15#DBs x 11 (each side); 10#DBs x 15
C2: Long Arm Swiss Ball Crunch: 25# plate 2x8
*Bonked big time on the lunges. I haven't been doing this many, so I overestimated the weight. My form at the end was pitiful ... my thigh was definitely not parallel!!! Ah ... room for improvement!
33:36 total time including warm-up and having my daughter with me.
Here's today's menu ...
Intake Report - Total Day
for Julie Keen
Wednesday, January 09, 2008
Food Intake Items:
Breakfast
BUTTER W/SALT, 1 tsp
EGG, CHICKEN, BROWN, large, cage-free; whole, all-natural, fresh, 2 eggs
GOAT CHEESE, SOFT, 1 oz
Hearty Whole Grain Bread - Gluten Free, Bob's Red Mill, 1 slice
SPINACH, BABY, Organic, 1 cup
TOMATO, RED, RIPE, RAW, year round avg, 95 grams
Morning Snack
Post-Workout Shake, 1 serving (kefir, rice protein, flax oil)
Lunch
BLACK BEAN, 1/2 cup
BRUSSELS SPROUTS, BOILED, NO SALT, drained, 1/2 cup
CAULIFLOWER, BOILED, NO SALT, drained (1'' pieces), 1/2 cup
OLIVE OIL, CALIFORNIA, EXTRA VIRGIN, Organic; 100% first cold pressed unrefined, 1/2 tsp
Ranch Dressing - Homemade, 1 serving
SHRIMP, RTE, frozen; ready to eat, cooked, cleaned, tail on, medium or large, 4 oz
Afternoon Snack
APPLE W/SKIN, RAW, 3/lb (2.75'' dia), 1 medium
PEANUT BUTTER, NATURAL, creamy or chunky, 1 tbsp
Dinner
OLIVE OIL, CALIFORNIA, EXTRA VIRGIN, Organic; 100% first cold pressed unrefined, 1/2 tsp
POTATO, RUSSET, FLESH & SKIN, BAKED, small (1.75 - 2.5'' dia), 3/4 potatos
SALMON, SOCKEYE, COOKED, dry heat, 4 oz
ZUCCHINI W/SKIN, RAW, Summer squash, sliced, 1 cup
Evening Snack
ALMOND, RAW, 10 almonds
Greek Yogurt, 0%, 1 container
STRAWBERRY, RAW, sliced, 1 1/2 cup
Nutrient Value
Calories 1927.16
Protein (g) 139.20
Carbohydrates (g) 168.28
Dietary Fiber (g) 32.54
Fat (g) 81.93
PCF Ratio: 28-34-37
Off to pick up Michaela from school ...
