My husband is pretty great about my workouts/eating. Sometimes I wish he would join me though. I like being active together and we bike, but I think it would be fun to have him as a lifting partner. I have always had body image issues as long as I can remember. I try to explain my struggles to him but I don't think most guys can understand. I have a few friends that share these struggles and its nice to have them to talk to.
Anyway, its a 4 day week - woo hoo! Really hard to get out of bed this morning especially when husband gets to sleep in every day. We had a fun weekend - Saturday was busy and I was pretty lazy yesterday not much NEAT! Looking forward to this upcoming weekend. I am definitely one of those people who is "workin for the weekend" all the time! And we have a little mini-vacay planned for this weekend so even more to look forward to.
Stage 5 A3 - (oops, I recorded two A1's, one of them was A2 obviously) 1 arm DB snatch:
3x4, 30#
DB single-leg RDL:
3x4, 30# each
Bbell bent row:
3x4, 65#
DB single-arm overhead squat:
3x4, 25/13
DB incline bench press:
3x6 30 lb db's
Plank: Did these on the floor. Getting easier but still don't love.
Reverse wood chop: 10lb plate.
BW Matrix:2:07, 2:07 I think these are my best times. Seems to be getting easier each time.
Steady State: 7 mile walk with friend. I did this before lifting and could tell I was tired. Even walking made my legs fatigued. It was a nice walk and a nice morning to be outside.
Prone Cobra - did extra of these for back extension so didn't do them again
HIIT - did 2 sets of tabatas. Jumping over bar.
Eats have been ok. I haven't been tracking this week. I think I just need a break from it. I will get back at it next week. The only variables have been dinner and last night we made taco salad with ground turkey. Actually I am not really sure what made it "taco" since I didn't have any chips or a shell. Huh, oh well it was good and I watched portions.
My weight has been holding/maintaining so its not all bad. Still down from about a month ago. Trying to decide if I should start eating less or doing more steady state cardio. Obviously adding more cardio would be easier. I will have to ponder this over the weekend. I am going to try to be good over the weekend but have a feeling it will be hard since we are going out of town and will be eating out every meal. But it will be fun! I am excited
Hi Bree--I never commented about your archery skills but when I was posting about the archery fest in my log I remembered. That's so cool that you were good at it--did you use traditional equipment or compound? It seems like competitions like that are all traditional but I don't remember. Anyway, good job staying on track with your eating and workouts. I'm wavering but seem to be back where I should be...
Celeste
"A strong woman has faith that she is strong enough for the journey...
but a woman of strength has faith that it is in the journey that
she will become strong."
Pauline, Thanks! It seemed to get easier the more I do it. Sometimes for HIIT I did tabatas jumping over stuff so I think that may have helped.
Celeste, I used a compound bow. It was so long ago! I haven't picked one up in probably 12-15 years. I got into it because my dad was bow hunting and he would take me to target practice and I thought it seemed fun. I don't think I could hit a target now!
So here is what I did last Thursday:
Stage 5 A4 1 arm DB snatch:
3x4, 30#
DB single-leg RDL:
3x4, 30# each
Bbell bent row:
3x4, 65#
DB single-arm overhead squat:
3x4, 25/13
DB incline bench press:
3x6 30 lb db's
Plank: did two
Reverse wood chop: 10lb plate.
BW Matrix: I usually use my ipod to time these but it was dead so I didn't time them. It was much more painful without music too! I am guessing I was somewhere around 2:15 based on the way I felt.
Cardio: We went on an hour long bike ride. Heart rate was 140-150.
Well this past weekend was so much fun! My husband and I took a mini-trip to the North Shore of Lake Superior. We were in Duluth, MN some of the time and then further up the shore near Grand Marais for the rest of the time. We did a lot in 3 days! Including eating and drinking a lot. But we were walking or hiking almost the entire time so I think that helped balance me out a little. Not a lot, just a little But I felt pretty gross yesterday after it all. I know it was my body telling me that it doesn't handle the junk very well anymore. Oh and we went on a nice bike ride Sunday morning through the woods and found some amazing waterfalls. Its so beautiful up there!
I decided to try working out in the morning this week. Its going to be hot and I thought I would see how it goes. It went well today. The only thing that will suck is if traffic is bad on the way home. We have some of the worst rush hour congestion in the country here. There was a news report a few months ago how only LA was worst. Good times! I usually get to work around 7 and leave around 4 and even at 4 the roads are getting jammed. Wish me luck!
So here is my first stage 6 workout! I like it already
Stage 6 A1
Reverse Chin-up: 3x - tried to go as slow as I could. We hung up the bar last night!
Pull Over: 2x10, 20 lb dbs
ouch! I pulled something in my neck trying to do 25's big time and it kills right now. I can't turn my head. This happened before but it went away and wasn't nearly as bad. I took a bunch of ibuprofen but it didn't help. I think I am done with this exercise. I will just do more chin ups next time.
Split Squat: 2x10, 35 lbs. This was way too easy - need to go up.
Push Ups: 2x10 - feet raised on step
HIIT: hill sprints 6x 5 min. warm up and cool down
Its not easy to work today because of my neck. I am hoping it will get better as the day goes on.
It does feel good to know my workout is done for the day and I wasn't nearly as dead as I thought I would be.
Bree, it sounds like you had a wonderful trip! I love waterfalls. We go looking for them all the time.
Congrats on finishing Stage 5 and starting Stage 6! Pushups with feet raised is great. I cannot do one real pushup yet. The shoulder allows me to do low incline ones but not floor ones yet. I'm working on them, though!
Bree, great workouts! I'm excited to see the chinup progression in stage 6.
About the archery, my whole family hunts with longbows also. I used to, but being a mom having so little free time, I have much more interesting things to do wth my time! My dad started our archery festival as a way to help Ski Denton make it through the summer, and it just really grew exponentially. We get about 8000 people over a weekend...anyway I'm rambling now. The good thing about having hunters in the family though is that you get lots of venision which is really lowfat and full of flavor.
Sounds like the camping trip was really fun! I can identify about the overeating etc. When we were at Ski Sawmill for that shoot I basically ate everything in sight, even though I wasn't hungry. Hopefully you're back on track now?
Also, best wishes with the new workout schedule. I know it's hard to change your schedule and get up even earlier. During the school year I usually get up at about 5:30 so I can be home and showered in time to help my kids get ready for school. I'm sure you'll be exhausted for the first few days at least before your body gets used to the new time schedule. Let us know how it works out.
"A strong woman has faith that she is strong enough for the journey...
but a woman of strength has faith that it is in the journey that
she will become strong."
Celeste - So far the morning workouts have been going well. I have been getting up at the same time as I normally did for work, but just go to work later. It ends up being about an hour later. The traffic kinda stinks, but other than that its going well. And I don't feel like as much of an idiot doing hill sprints and other HIIT outside because there are hardly any people around! And its been nice getting home and just relaxing instead of getting straight into my workout clothes and out the door again.
I have never been bow hunting but my Dad is an avid hunter - gun and bow. He usually goes on a big trip somewhere out West once a year for big things like elk, bear etc. So I am all too familiar with venison. I actually like most of it. Mule deer is too gamey/sagey (is that a word?) for my tastes though.
Oh and I am back on track! My husband bought the most delicious ice cream in the world and I only had one bite. It's Ben and Jerry's cinnamon bun. It should be illegal. Otherwise food has been good. I am more hungry working out in the morning though.
So yesterday I got up and ran 30 minutes. It was soooo humid out. I was drenched. Gross. Then when I got home from work, DH and I went on our usual hour bike ride. Heart rate around 145.
Man was I tired last night! I think it was the first time where I understand what people mean by overdoing the workouts and not having enough energy to do any NEAT. My DH had repainted the trim in our living room and hallway so I helped him take off the taping and paper - not a difficult task but I was definitely tired!
Here is what I did this morning:
Wednesday July 9th Stage 6 B1
Reverse lunge one db on shoulder: 2x10, 20 lb's - went light but will try 25 next time
DB two point row: 2x10, 20 lb's - again, went light but wasn't sure will try 25 next time
DB push press: 2x10, surprise! 20 lb db's. yup will try more next time
Back extension: 2x10 w/10 lb plate on swiss ball. A gym would be advantageous here.
Incline reverse crunch: 2x15
HIIT: 20 minutes. 30 sec. sprint, 1 min jog X7, 5ish min. warm up and cool down. I have been wanting to do these on the tennis courts near my house because its a nice surface and just about the perfect distance but there were either actual people playing tennis or I felt dumb doing it so since it was 6:30 no one was around today.
Felt good today. Got lots of sleep last night so that helped. I really like stage 6 so far. Probably because its shorter! And I am excited about the chin ups. I feel like I am close.
Celeste - So far the morning workouts have been going well. I have been getting up at the same time as I normally did for work, but just go to work later. It ends up being about an hour later. The traffic kinda stinks, but other than that its going well. And I don't feel like as much of an idiot doing hill sprints and other HIIT outside because there are hardly any people around! And its been nice getting home and just relaxing instead of getting straight into my workout clothes and out the door again.
I tend to prefer getting the workout done in the mornings, although at the moment I have the luxury of making that just before noon. I'm a notoriously bad person about getting up early so I'm always impressed by other people that can do it consistently. Something to think about later on when I'll have to decide what time of day to work out.
Good luck on the chin ups!
__________________
Never discourage anyone...who continually makes progress, no matter how slow. Plato (427 BC - 347 BC)
Glad to hear it's going well in the morning. I would have a really hard time doing ANYTHING after a long day at work! Also cool about the empty tennis courts. I can see you feeling self conscious if there were tons of people about.
"A strong woman has faith that she is strong enough for the journey...
but a woman of strength has faith that it is in the journey that
she will become strong."
You are right Cinnamon Bun should be illegal, as should Phish Food!
My new favorite and a bit better calorie/fat-wise is Ciao Bella's Key Lime with Graham Cracker Swirl Gelatto. Hard to find -- only at Giant Eagle stores in our area. BUT, this stuff is SOOOOOOOO good, I am forever addicted. Thank God it's pricey so I don't buy it very often. And, when I do, it's only 1/4 cup as a treat (about 100 cals).
The triple chocolate Ben and Jerry's with the fudge core should be illegal!
__________________ 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
Have you ever had Ben and Jerry's "Chocolate Therapy". OMG! I am so thankful I can't find it around my area any longer because last summer, it was like crack to me.
Great workout, Bree, and congrats for getting back on track. I am, too, and I can really tell a difference. I dropped almost 2 lbs this past week!
Thanks and Congrats on the loss! For some stupid reason I weighed myself on Tuesday and to my shock I hadn't gained any and in fact, if you count those tenths, which I usually don't it was down. Go figure.
And thanks to everyone else for talking about my favorite subject - ice cream! My husband and I LOVE it. When I was growing up, my parents kept at least 3-4 flavors in the freezer at all times. They both still have ice cream each night! Its in my blood. I still have a few bites here and there but have cut back. I eat fudge bars now if I am really craving it. Not nearly as good but it satisfies my ice-cream-tooth.
I am kind of mad at myself for last night. I didn't have any delicious ice cream, but we had some friends stop by and I ended up having two glasses of wine. I have been doing so well. Moving on....
Well today my legs are DEAD! I think it was the sprints yesterday. I got out for a 30 min bike ride this morning and could feel the fatigue setting in. Now as I sit at my desk I can feel them aching. I have done sprints in the past on a running trail and I think because I was on a better surface and it felt more like a track to me, I really pushed it. I must have because I can feel it today! And I am sore from the lifting portion of my workout yesterday. I love shoulder presses and like when I am sore the next day from them. They are probably the only shoulder exercise I like. I am also sore on my obliques and I am guessing its from the one-shoulder lunge and two point row. Must be from stabilizing. Good stuff!
We are going to my parents house this weekend and my mom is always so cute. She always has my favorite foods for me. And not the bad stuff, but she always gets me cottage cheese, eggs, turkey etc. so I can snack healthy while I am there. Moms, gotta love em!
Happy Friday! Felt great to get my workout done this morning and have the weekend ahead of me. Well, after work that is. Work has been better though since I am now starting my own project of sorts. Its exciting when you get to make your own decisions! Who am I kidding....I am on this board when I am supposed to be working. Ha
Here is what I did today:
Stage 6 A2
Reverse Chin-up: 4x - The last one was clearly one too many. I get why there are only 3.
Under hand grip lat-pull down:Well, since I hurt my neck pretty bad doing the pull over last time I decided to do this:
I couldn't do 10 reps each set but did about 8 2x.
Split Squat: 2x8, 55 lbs.
Push Ups: 2x8 - feet raised on step with 2 second pause at bottom.
This workout is quite a dandy! Very short but effective. At least my arms were shaking as I made my protein shake. I can really feel those neg. chin ups in my abs.
Food has been okay this week. I wanted to really buckle down after last weekend. Besides my wine splurge it has been ok. I am really making an effort to watch portion sizes. My husband made a chicken stir fry last night. Lots of veggies. Lately when I don't eat as big of portions he always looks at me and says "did you get enough to eat?" I always say yes. In the past I would have normally eaten two bowl fulls of stir fry because we make it very healthy and I would always eat more if I knew it was better for me. Is there such thing as too much of a good thing? Yes, when it comes to food
I am learning a lot on this board lately. The Fat Loss Troubleshoot forum has been really helpful. I don't know if I am ready for it yet, but just trying to incorporate the principles in my daily life will hopefully help. I am thinking more about NEAT and even though I have taken a small break from counting calories, I am making an effort to just eat less. I am going to start counting/tracking again next week. I had been doing it since Feb. everyday and just got tired of it since it was pretty much the same thing each day. But now I am starting to realize I need to eat less of those same things since I haven't been losing much.
But on a good note I put on a pair of jeans that were pretty tight in the thighs back in March and they felt roomy and the waist was definitely too big. My thighs are my least favorite so knowing that they have gotten even a little smaller made me happy.
Going to the parents this weekend. Its actually not too hard to eat well there as I said before my mom is so cute with getting food for me. But we usually grill or go out to eat but I will try to be on my best behavior
Sounds good Bree. I think one of Leigh's big things is her lack of rigidity. Make it work for you, take the parts that help you, don't worry about the rest. You don't have to go 100% into her program IF parts of it are enough to make a difference for you... if you need more, you know where to find it. Keep up the good work!
Thanks and Congrats on the loss! For some stupid reason I weighed myself on Tuesday and to my shock I hadn't gained any and in fact, if you count those tenths, which I usually don't it was down. Go figure.
We are going to my parents house this weekend and my mom is always so cute. She always has my favorite foods for me. And not the bad stuff, but she always gets me cottage cheese, eggs, turkey etc. so I can snack healthy while I am there. Moms, gotta love em!
That's so great, my parents are the opposite, I have to admit. Whenever they buy junk food like chips or cookies, about half of it ends up at my house somehow! They think they're being nice and "treating" the kids.
Quote:
Originally Posted by beesknees
Stage 6 A2
Reverse Chin-up: 4x - The last one was clearly one too many. I get why there are only 3.
Under hand grip lat-pull down:Well, since I hurt my neck pretty bad doing the pull over last time I decided to do this:
I couldn't do 10 reps each set but did about 8 2x.
Split Squat: 2x8, 55 lbs.
Push Ups: 2x8 - feet raised on step with 2 second pause at bottom.
This workout is quite a dandy! Very short but effective. At least my arms were shaking as I made my protein shake. I can really feel those neg. chin ups in my abs.
Food has been okay this week. I wanted to really buckle down after last weekend. Besides my wine splurge it has been ok. I am really making an effort to watch portion sizes. My husband made a chicken stir fry last night. Lots of veggies. Lately when I don't eat as big of portions he always looks at me and says "did you get enough to eat?" I always say yes. In the past I would have normally eaten two bowl fulls of stir fry because we make it very healthy and I would always eat more if I knew it was better for me. Is there such thing as too much of a good thing? Yes, when it comes to food
I am learning a lot on this board lately. The Fat Loss Troubleshoot forum has been really helpful. I don't know if I am ready for it yet, but just trying to incorporate the principles in my daily life will hopefully help. I am thinking more about NEAT and even though I have taken a small break from counting calories, I am making an effort to just eat less. I am going to start counting/tracking again next week. I had been doing it since Feb. everyday and just got tired of it since it was pretty much the same thing each day. But now I am starting to realize I need to eat less of those same things since I haven't been losing much.
But on a good note I put on a pair of jeans that were pretty tight in the thighs back in March and they felt roomy and the waist was definitely too big. My thighs are my least favorite so knowing that they have gotten even a little smaller made me happy.
Going to the parents this weekend. Its actually not too hard to eat well there as I said before my mom is so cute with getting food for me. But we usually grill or go out to eat but I will try to be on my best behavior
That workout sounds really strong, great job! And the cage assisted pullups look like a good sub--I'll have to try that sometime. Also, WONDERFUL on the body changes! That's so cool!
Be good this weekend, I'll try to also, we have a family reunion tomorrow (you know, where the only incentive to go is the good food...)
"A strong woman has faith that she is strong enough for the journey...
but a woman of strength has faith that it is in the journey that
she will become strong."
Well the weekend was fun! We had a family golf outing on Saturday. My parents, sister, DH and I. I hadn't golfed in probably 7 years. The first hole was brutal but I improved a lot after that. It was fun - and a great way to get in some NEAT. Walking the course and carrying your bag is a lot of activity. Even though I suck its still fun.
Food was ok. I had a few treats - namely a few beers and a delicious burger. I am going to start tracking again today and start cracking down on the planning meals ahead thing.
What a day already! It took me an HOUR to get to work today. Usually takes 20-25 minutes. There is a car pool lane that for some reason was closed and backed up the entire interstate for miles. Lame.
Anyway, last night I biked hard. Did the 12 mile loop - took about 52 minutes. I was tired! It was hot out too so I am sure that played a part. But on a whim I decided to weigh myself and I was down another pound from last week. Its not much but I finally broke a plateau.
Was super tired when I woke up this morning. But I got changed and trudged downstairs to start my workout. Once I start its no problem its just that initial five minutes upon waking that I want to punch somebody.
Stage 6 B2
Alt. Sets:
Reverse lunge one db on shoulder: 3x8, 25 lb. db's
DB two point row: 3x8, 20 lb's
DB push press: 3x8, 20 lb db's - I noticed when I bring these down back onto my shoulders is when I feel the burn the most, instead of on the lift.
Alt. Sets:
Back extension: 2x10 w/10 lb plate on swiss ball.
Incline reverse crunch: 3x15
HIIT: 2 sets of Tabatas. Jumping over bar. WOW! These were killer today! My legs were dead. I am thinking its from the biking last night.
Tonight I am supposed to run with a friend. I told her it may turn into more of a walk/run since she just got done running a half marathon and is way faster than me! Either way, it will be good to get some more exercise in but its already super hot and humid out.
I started tracking food online at Daily Plate. They seem to have a lot of food already in their database so I went with it. Should be interesting to see over time! There is a place to enter activity but I am not sure how accurate it is, so I may just do the food and figure in my activity myself. It says I should aim for 1674 calories a day. I think I will try that but it may be high to lose weight, but I have been very active lately so it may work out.
I love Daily Plate. Just make sure you check the info for the foods you select - some people enter really strange (= wrong!) amounts... one food I selected had 100 kcal/serving and then I noticed it said 64 g protein / serving - uh... FAIL! Most of it's good though, and I like the interface best...
What a day already! It took me an HOUR to get to work today. Usually takes 20-25 minutes. There is a car pool lane that for some reason was closed and backed up the entire interstate for miles. Lame.
Anyway, last night I biked hard. Did the 12 mile loop - took about 52 minutes. I was tired! It was hot out too so I am sure that played a part. But on a whim I decided to weigh myself and I was down another pound from last week. Its not much but I finally broke a plateau.
Was super tired when I woke up this morning. But I got changed and trudged downstairs to start my workout. Once I start its no problem its just that initial five minutes upon waking that I want to punch somebody.
So funny! Are you related to my husband?! Glad it's working out for you kinda though. Workouts are looking good and hooray for you on the weight loss!!! Keep it up!
"A strong woman has faith that she is strong enough for the journey...
but a woman of strength has faith that it is in the journey that
she will become strong."
Bytsi - yes I noticed that! Some of them are way off. FAIL is right. I have most of the things I eat in my journal already so I just compare and make sure I am choosing the right one.
Celeste - Yes both my husband and I are NOT morning people. His brother always calls us before 9 on Saturdays and wakes us up. Ha ha - so funny. We don't have kids yet so I am going to sleep in while I still can!
Man am I wiped today! Last night my friend came over and we ran/walked. We ran two miles before deciding to walk. It was soooo hot out that it made it tough to run. Also, she just got done running a half marathon and is a much faster runner than me so it was a pretty intense two miles! We walked another 3 miles after that. All in all a lot of activity in the day considering I had worked out already that morning.
Today I went for a 30 min bike ride (HR @ 145) and could tell my legs were dead. I may be overdoing it. Husband wants to go tonight again. I am loving all this activity but am trying to eat less and I hope I don't burn out!
I do like using the Daily Plate. Its nice to know how many calories I have ate and how many I have left for dinner since that is the only thing I am bad about planning out. I think its really going to help me vs. just writing it down on paper. Like last night I knew I wanted to eat only about 400 more calories and meeting that number was satisfying since I didn't go over.
Well I am pretty excited to report that I have officially lost 6 pounds since starting this in March. I weighed myself last night and am about 7 pounds from my goal. It feels good to be in the midst of the 140's again.
Besides my morning bike ride of 30 minutes, my husband and I went an our usual hour bike ride. It was really tough! I didn't feel very well towards the end - kind of heat strokey. It was very hot out. Kept my heart rate around 145, so a little lower than usual but we weren't going as hard as normal because of the heat.
Here is what I did today:
Stage 6 A3
Reverse Chin-up: 3x
Under hand grip lat-pull down: 2x10 Did the feet on bench mod again as pictured above.
Split Squat: 3x6, 55 lbs.
Push Ups: 3x6 - feet raised on step with 2 second pause at bottom. Argggh, guess I have to pause longer or go higher on the steps next time? Thoughts?
HIIT: 100 meter sprints, 6x warm up and cool down.
I soooo did not have the energy for this while I was lifting. I did the deal thing where I told myself to just do 4, and of course by the time I did four I decided ok, one more. And another. But that was it. I was spent. I am pretty sure I sweated off a gallon of water because of the humidity. Gross!
I was tallying my weekly activity and have currently done 2 lifting sessions, 4 hours of steady state cardio, and 2 HIIT sessions. I still have one more lifting session to get in on Saturday. So I am thinking tomorrow should be a day off. Friday's usually are for me though.
I am going to get in some super NEAT tonight, too. I am going to the mall of america to look for a dress for an upcoming wedding. I once figured out that it was .5 miles around once so based on my lack of luck in finding one yet, I am sure I will do a few laps.
I am also really enjoying using daily plate. I am being very diligent in adding up everything. I think my weakness has always been dinner since I don't usually plan it out so I end up eating more random things. This way I know exactly how many calories I can have when I get home.
Well I am pretty excited to report that I have officially lost 6 pounds since starting this in March. I weighed myself last night and am about 7 pounds from my goal. It feels good to be in the midst of the 140's again.
Push Ups: 3x6 - feet raised on step with 2 second pause at bottom. Argggh, guess I have to pause longer or go higher on the steps next time? Thoughts?
YAY for the weight loss!!! A lot of us seem to be on the same schedule--pizza on the same night, ice cream last night, and weight loss close together also! Congratulations, 7 lbs is great, especially since you've got to figure you've put on muscle as well.
As for the pushups, I've tried them with my feet on a swiss ball, on a bench, or alternating hands on a medicine ball with alternating leg raised. The most recent variation was just moving my hands closer and closer together until it was hard enough for the # of reps specified. I actually liked that the best b/c closer hands are really hard! (You could also try 1 armed pushups like Bytsi!!!) Two other variations that I haven't done yet are both hands on different medicine balls, or two hands on ONE medicine ball!!! That's hard like a diamond pushup.
Have fun shopping for a dress with your new hot bod!
"A strong woman has faith that she is strong enough for the journey...
but a woman of strength has faith that it is in the journey that
she will become strong."
Well I am pretty excited to report that I have officially lost 6 pounds since starting this in March. I weighed myself last night and am about 7 pounds from my goal. It feels good to be in the midst of the 140's again.
WHOOOOOT!!!
And I love daily plate for keeping track... I even check on my crackberry sometimes when I'm out to see if I can have that snack or not
"A strong woman has faith that she is strong enough for the journey...
but a woman of strength has faith that it is in the journey that
she will become strong."
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