Cold, nasty, rainy, awful here today--glad I got a hard workout in yesterday. The kind of day that just sucks the life out of you and makes you want to stay in bed and watch bad re-runs.
Breakfast: Activia yogurt. 1 cup dry Kashi GoLean Almond Honey Crunch.
Lunch: Pizzadilla (same version from Wednesday's dinner)
Dinner: Thinking we will be going out, plan on going somewhere I know I can make some good choices. A big 'ol salad and a hunk of fresh fish sounds tasty!
Misc.: Haven't snacked today--no chocolate and no coffee!!
Not really hungry today, so I'm trying to go with it being that today is not a heavy workout day.
Workout:
No lifting today, shoulders were a bit tender from yesterday's workout, but they feel strong and good!
Did HIIT cardio. on the treadmill:
5 minutes warm-up, 3% incline, 2.8-3.8mph walking
12 HIIT intervals: 45 seconds 8.5mph, 2% incline,
recover 60 seconds 3.5mph, 2% incline.
Seriously considered blowing chunks after final interval, but managed to hold down lunch and cooled down for 8 minutes.
(had to keep telling myself that if I launched, I probably wouldn't be able to enjoy pizzadillas again for a while, and they are just too damn tasty to go without.)
Push-ups: 15xBW
Called it a day!
I am really enjoying this challenge and thank everyone who has stopped by with kind words and well wishes. What a great group!!
I scrolled up and saw that Diane (nutbar) had also commented on the pizzadillas, so I figured I would throw up the recipe along with some variations that can be made.
If you want to go the pizza route, choose any lean protein (chicken, ground turkey, venison, lean beef, etc.. . .). I like to make mine with boneless skinless chicken breasts, but I have also used ground venison.
So, to make 6, I usually go with between 1.5-1.8lbs. of desired meat.
I brown the meat in a skillet with Mrs. Dash's Tomato/Basil/Garlic and some black pepper.
**If you want to do more of a Southwestern version(SW*), change your seasonings to more of a Mexican-themed combination.**
1 pkg. of store-bought whole-wheat tortillas or wraps(the big ones).
1 pkg. of reduced-fat mozz. cheese (SW*-Cheddar/Mont. Jack)
1 jar low-sodium tomato sauce (SW*-low-sodium salsa)
Diced veggies of your choosing
Turkey pepperoni, cut into quarters (7 whole slices per pizzadilla)
Preheat oven to 375. While meat is browning, sprinkle 1/4-1/3 cup shredded cheese onto each wrap. I like to add in my pepperoni and veggies once meat has reached 50% cooked in order to soften it up a little. You can either lay the wraps directly on the oven rack or put them on a cookie sheet. You just want to melt the cheese and slightly crisp the wrap, so about 3-4 minutes will do the trick. Remove wraps from oven, spread 1/3 cup sauce onto HALF of the wrap. Making sure liquid is drained from meat/veggies, place 1/6 of the mixture onto the same half of the wrap that received the sauce. Fold the "clean" half of the wrap over, place wraps onto cookie sheet and bake at 375 for approx. 8 minutes, or until edges start to brown/cheese bubbles/sauce bubbles.
As you can see, this is a pretty inexact recipe and something that has limitless variations. I like to prepare mine in the oven because I enjoy the crisp texture it gives the wrap. They can be made in the microwave but will end up pretty soft and mushy by the time everything is heated together. One of these wraps is a meal in itself, and since you have your carbs., protein, veggies, dairy, it's perfectly complete!
Also, you could do these with more pepperoni if you want--I'm very sodium-reactive, so I have to limit my pepperoni intake.
I grill my quesadillas on the stovetop using the now-painfully-lonely pancake griddle. they get nice an crispy if you paint the pan with just a hint of oil. I'll have to try your flavor variations.
This past weekend turned out to be chock-full of craziness, so I am just getting back in here to update my log!
Got a great workout on Friday and as tired as I am today, I feel pretty good about this morning's workout too. I took Saturday as an active rest day and yesterday, I didn't do a thing! It felt wonderful and my body needed it. Foodwise, I did okay over the weekend. Went out with some friends Saturday night to celebrate and ventured outside of my usual eating parameters, but still very happy overall. And sometimes you just have to cut loose, right?
Friday Jan. 18 workout:
Ended up working out with my Dad, who is a former Marine and still full of "no girl (especially his daughter) should be able to out-do me on anything" attitude. So, yes, I know I went a little overboard on the squats--that's why I took my recovery days!
I know Greg--truly unappetizing, but I was searching for a way to describe both my love for pizzadillas AND the scorching all-over fatigue from my HIIT.
Military Abs. (which is what they were called when I was taught them--maybe have another title??) are when you lay supine with your legs straight and pressed together while reaching behind your head and grasping a partner's ankles. You raise your legs toward the ceiling using your lower abs., and when your feet get close to your partner, they "throw" them back down towards the floor. The hard part is not letting them touch the ground, just lower them until they are approx. 2-4" off floor level.
Just catching back up for Monday--we got a "puppy" Sunday and I've spent most of my free time getting him used to life with us and vice versa.
The picture doesn't do him a bit of justice. Every time I tried to get close, he would lick the camera or try to grab it from me with his giant mouth. After many unsuccessful minutes, my batteries died, so this is the best I've got for now. His name is Maximus and he is a 70-lb. Heinz 57 that we were lucky enough to rescue before the local "Humane" Society put him down. He's awesome, but giant and full of puppy energy! (as I'm typing, he just chewed a tennis ball in half. . . LOL)
Once I get my camera re-energized, I'll work on getting some better shots that better showcase his utter cute/orneryness.
Monday Jan. 21 workout
Deadlifts: 3 sets: 75x15, 90x10, 110x8
Shoulder Press/Wide-grip Lat. Pulldown-Alt. Set, 3 sets each
SP-25x10, 20x15, 15x18
WGLP-45x18, 57.5x15, 65x10
Step-Up/Jackknife-Alt. Set, 2 sets each
SU-2x20db'sx20(each leg)
Jackknife-2x25
Did 12 minutes of high-step cardio., avg. HR (during cardio.) 140. Good workout day--have the sore hammies today to prove it!
Today, did some light circuit training using resistance bands, 2.5lb. ankle weights, and basic body weight. Nothing strenuous, more of an intense-Pilates type workout. Did burn some nice calories, about 350 in an hour, which I didn't think was too bad for not working up much of a sweat! Tomorrow is Squats day, and my Dad has already requested another go-round, so I think it's time to put the old man to shame.
Ahh, Jack wants another workout? Too cool! It's nice that you two can challenge each other, I wish I could come work out with you guys.
Well, I can't view anything from Shutterfly on my work computers, so I'll have to peek at Max, tonight from home. I hope he still doing well and hasn't eaten a chair or anything. LOL
Great workouts, again! We used to do those military abs in that Fit Camp class and they are killahs!
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Military Abs. (which is what they were called when I was taught them--maybe have another title??) are when you lay supine with your legs straight and pressed together while reaching behind your head and grasping a partner's ankles. You raise your legs toward the ceiling using your lower abs., and when your feet get close to your partner, they "throw" them back down towards the floor. The hard part is not letting them touch the ground, just lower them until they are approx. 2-4" off floor level.
I don't know what these are called, however, I was introduced to them in a dance class. Our instructor also had us "throw" legs to the side. I was in a class with teenagers -- some of who were quite impressed that I was better at fighting the harder throws than they were.
__________________ Just because your mother thinks you're special doesn't mean I do
I don't know what these are called, however, I was introduced to them in a dance class. Our instructor also had us "throw" legs to the side. I was in a class with teenagers -- some of who were quite impressed that I was better at fighting the harder throws than they were.
I also learned them in a dance class. Haven't done them in quite a while, as I don't have a gym buddy, but next time the bf comes to visit I may ask him to help out, hehe.
You raise your legs toward the ceiling using your lower abs., and when your feet get close to your partner, they "throw" them back down towards the floor. The hard part is not letting them touch the ground, just lower them until they are approx. 2-4" off floor level.........Our instructor also had us "throw" legs to the side.
I was taught to do those in a pilates class!!
Lori - ADORABLE pup!!! Show your dad how it's done!!
Hey all!
My craziness continued on through the week and got the addition of both me AND the new dog being sick. I was appreciating the fact that I have opposeable thumbs and can manage my own sickness, but unfortunately the same can't be said for Max.
I did get some good workouts in last week and have stuck to the NROL4W workouts as well as some cardio., but don't have my notebook here to post all the details.
Monday's workout:
Warm-up-Treadmill 7 mins.-4mph, 6% incline.
Squats: 15x85, 12x115, 10x135, 5x150
WGLP: 15x45, 12x55, 10x65
Alt. Set W/
Incline Bench Press: 15x75, 12x100, 10x115
Step-Ups: 3x12 each leg x 45lb. weight plate
Alt. Set W/
Jackknife: 3x15
20 Ball Squats w/10lb. Medicine Ball Overhead Raise
20 Double Crunches w/8 lb. db's
20 Frog Crunches
2x15 each leg Glute Lunges w/15 lb. db's
Food has been so-so. I've definitely cheated a little more than usual, but was pleasantly surprised to weigh myself this morning and be down 1/2 a pound! I've really been focusing on fruits and veggies for the nutritional value as well as helping to kick this nasty sinus infection I've been rockin'.
Monday Food:
Breakfast: 1 cup Kashi Heart-to-Heart, 2 Tbsp Kashi GoLean Crunch w/.5 cup skim milk. 1 Light Activia yogurt. 1 orange.
Lunch: 2 cups Venison chili. PB sandwich w/1 Tbsp. Simply Jif on Aunt Millie's Light whole-grain.
Dinner: 6 oz. ground turkey, 1 cup green beans, 2 cups spinach with red wine & balsalmic vinegar.
Snacks: 1 serving 6-star protein shake made w/water. 10 dark chocolate-covered almonds. 1 orange. 2 glasses white wine.
Tuesday Food:
Breakfast: Same as Monday, minus the orange.
Lunch: Same as Monday, PLUS the orange!
Dinner: No idea yet, but I'm thinking Turkey scallopini with veggies.
Snacks: Kashi TLC bar. 4 almonds.
Hopefully I'll have more of a chance to get back on here at home this evening and catch up on everyone's logs. I glanced at a few and it looks like everyone is rocking along!
Yes--Military Abs. are a killer!!! I find that doing the raises alone are sufficient torture--but having someone throw your legs down definitely ups the ante!
Completed a great circuit workout Tuesday evening that left me feeling worked hard and full-bodied fatigued. Love it! Circuit mainly focused on lower body and hit quads., glutes, and hammies pretty hard. Didn't use any weight over 20lb. db's and kept the goal of the workout to not stop moving for max. caloric output.
Ate well and ended up with 1611 cals., 37g fat, 110g carbs., and 120g protein. I'm finally getting my protein number where it needs to be and I'm stoked about that.
Wednesday Food:
Ate well and am especially happy that my daily total sodium intake was 723mg. Totals for the day: 1522 cals., 42g fat, 120g carbs., 137g protein.
Wednesday Workout:
Did Special Workout A from NROL4W, so all of the following were supposed to be done to failure employing the weight I started with when I began this program:
Squats: 65 lbs., 48 reps.
Push-ups: Body Weight/Standard Position, 32 reps.
Seated Row: 35 lbs., 51 reps.
Step-up: 8lb. db's on 16" bench, 47 reps. per leg
Prone Jackknife: Body Weight, 39 reps.
Had to take a good 3-minute rest after the step-ups, as well as make damn sure I had a fire extinguisher handy for my quads! I am quite sure I will be feeling the effects of this workout tomorrow and spent 5 minutes walking slowly on the treadmill and an additional 7 minutes focused on seriously thorough stretching. I had hopes that I would have enough energy left to do some HIIT cardio., but once I finished up I was quite certain that wasn't a good idea.
Planning on hitting the HIIT (hahaha) hard tomorrow and spend some Q.T. tearing up my abs.
Ginger, Kara, and Mel--thanks so much for the congrats on the workout.
Glad you think Max is a cutie--right now he's on my Bad List, so thank goodness for him he does have his looks to fall back on.
The totals were awesome to see! I really had no idea what kind of reps. to expect, and I was really pleased with my results. It does feel awesome to see how far I've come--the best part was loading up the squat bar with 65 lbs. and it actually felt light. LOL I wasn't too sore today, just a little tightness in my lower back, so that was another fantastic result.
Thursday Workout:
HIIT cardio. 11 intervals, 45 seconds on @8.5mph, 4% incline, 60 seconds off @3.5 mph (kept incline the same).
Abs.: 20 Frog Crunches with 2.5 weights around each ankle & wrist.
90 second plank
90 second right side plank with scoops
90 second left side plank with scoops
50 Bicycles
60 second plank
60 second right side plank
60 second left side plank
20 Hanging Ab. Raises
20 Hanging Ab. Twists
Frog crunches are an ab. exercise where you lay on your back, hands tucked under the side of your buttocks. Bring the bottoms of your feet together and bend your knees, while raising your head and neck off the floor. Silmultaneously, keeping the bottoms of your feet together, bend your knees to bring your feet towards the body and crunch your upper body up. Relax the crunch by extending your (still feet-together) legs outward, keeping them as low to the floor as possible and lower your shoulder blades. Your head and shoulders stay lifted throughout the set.
These are a serious ab. burner!
Got in some good HIIT over the weekend, and actually ate really well--even during the Super Bowl party! YAY for the NY Giants! Never thought I would see myself typing that until I witnessed the utter joy of seeing them take down the Pats. Oh, what a priceless vision to see the sweet tears of that jacka$$, pretty-boy Tom Brady!
Sorry, got off on a tangent there. . . (before anyone sends me nasty replies, remember I'm right outside of Indianapolis, and it's a state law that I have to hate the team that gives my Colts so much trouble.)
Monday's workout was Special Workout B. Gotta say this one seemed a LOT easier than Workout A, and I was pretty happy with my AMRAP results:
Deadlifts (to failure) : 45 lbs. x 67 reps.
DB Shoulder Press : 10 lbs. x 43 reps.
W-G Lat Pulldown : 35 lbs. x 49 reps.
Lunge w/10 lb. DB : 41 reps. per leg
Swiss-ball Crunch: 104 reps.
Felt fantastic after this workout and am looking forward to a full-body weight only resistance circuit tonight and maybe a few HIIT's.
Can't wait to start Stage 2 tomorrow!!
Thanks to everyone who has been so supportive on this forum. I'm really enjoying this challenge and think it a wonderful thing to have so many like-minded people in one place!
I am quite sure I will be feeling the effects of this workout tomorrow and spent 5 minutes walking slowly on the treadmill and an additional 7 minutes focused on seriously thorough stretching. I had hopes that I would have enough energy left to do some HIIT cardio., but once I finished up I was quite certain that wasn't a good idea. 
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