Friday Shoulders, tris & LUNGES

So, Ive decided that my recent penchant for lunging has helped my caboose. I have NEVER EVER like the way my hindparts look. I once saw a picture of me from behind-one word comes to mind-PAN ASS. Awful genetics, really. So, I decided after reading lots of fitnessy related stuff that lunges of all sorts could give me a little lift...and I think Im seeing it! I even got a compliment on it! So, three days a week I am lunging in differnet planes of motion, with differnt weights, etc.. Weds was heavy legs day (didnt glog it...) but it was my standard heavy squat, leg press, Stiff legged deadlifts, quad extensions, hamstring curl machine.....and static Smith machine lunges. Thursday was a wash out...stupid snow. I did make it to the gym & almost got thru my back workout when I had to get home. Hubby had conference calls and the kids could make those not so good!

So...Ill log todays workout & eats (not bad...just not enough)...My weight dropped. Any other time I would be super psyched that I lost 5 pounds without trying but in contest prep I am afraid that could mean some muscle is sliding off too...argh!

7AM-1 whole egg + 3/4 c egg whites, 1/2 cup oatmeal 15 almonds

Shoulders:

OH DB press: 25 x 10 x 5

1/4 lateral raises w/25's: 20 x 4

Lateral raises (full): 10 x 10 x 4

Ascending get down get up OH DB press w/10 lbs: 1,2,3,4,5,6,7,8,9,10 (Basically you hold the weights straight arm over head and do the # of reps then go down to your knees and get back up while keeping your arms up and locked out...then resume the press to 2, then 3, and so on)

Front raises:10x10x4 (in between did lunges with a twist with a 16lb med ball 20 between each set)

Face pulls: 45x10x4 (along with tricep skullcrushers 20lbs in between each fp set x 12 x 4)

Cable crunches (100lbs x 20 x 4) with bench dips 10 x 4

Close grip chest press 30 x 12 x 4 (along with exercise ball hamstring curls 20 x 4)

All of this took about 70 minutes. Yep. With resting between 30-45 second between each set, potty break (2) and drinking water (got thru 64 oz water at the gym-yay!)

Lunch Meal 2 11:45AM: (Friendlys...the kids being out of school for snow days is KILLING my workouts!)

1/2 turkey club & salad with fat free Italian dressing.

Meal 3 2:00PM: 1 cup egg whites & 1/4 cup shredded mozerella cheese & 1 T almond butter...

Meal 4 5:00PM:1/2 PB&J (low sugar jelly ...but still processed and crappy low carb bread)

Meal 5 6:30PM: 3/4 cup egg whites & 2 cups steamed asparagus.

I am full and have no desire to have a protein shake at bedtime but...I will...cause I will wake up tomorrow regretting that decision.

So...we are going to be traveling to Florida tomorrow! YAY! So...no blogging for at least a week while me & my family escape the cold, crumminess of this snowy weather and get our south florida groove on:)

Hope everyone is doing great with whatever goals they have focused on. Ya know, you are always stronger than you think, I promise!

Taken for granted

So...Id like to dedicate this post to my sister from another mother, M. Yes...it is a little bit of a mea culpa but mostly a lesson in making sure you acknowledge those amazing people who walk into your life and are instantly like family. We met at the gym and I knew what a special person M was by her perpetual smile and sunny disposition-always. After getting to know her better I realized we are very very alike and I have decided she is like my sister from another mother.

SHe is an amazing athlete-ran 26.2...caled me afterwards and said, "I feel great" It was Halloween & she went trick or treating with her kids that night! I wouldnt have been able to walk for a week afterwards...but not M. She is that rare gem of a person who is always open & kind, non judgemental and seriously...like instant family. And, at times, we take the fact that our families are always there for us for granted. I dont ever want my friends-incredibly special ones like M-ever feeling that way. Its her smiling face and conversations that make 5:15am a bearable time to workout. Its her committment to being a great athlete that I so respect and its her love of friends and family that I so admire. Just sayin...:)

Im back...but will be going again...to FLORIDA!!! WAHOO!

This is a quickie entry...unpacking then REPACKING FOR FLORIDA!!!!!

So, I dont think I mentioned this but we (my hub & kids & me) are headed to Florida for a week. We are driving which sounds insane BUT I like having the freedom of having a vehicle on vacation AND I love to drive. All good! We just returned from my familys neck of the woods on sunday. Fun, busy and as always...a little hectic. But, it was a really successful trip! YAY!

So...my workouts have been good and I have increased my weight on just about every chest exercise as well as increase in reps (from 12-15 x 4 sets) on my decline (bench) push ups. Monday was chest & triceps and I am still feeling it...today was shoulders, abs & butt. I am feeling my shoulders BIG time. I did 45 mins treadmill uphill walking intervals early morning but was so lucky to have two friends there that early (5:15) to talk with the whole time. Then, my supercool friend "I" let me boss her around on the basketball court with 14 pound medicine ball & a BOSU. She is s super strong girl and let me give her a beating for about 30 mins! She rocked it!

So my food...all ok except I didnt appropriately plan and had 1/2 bag of peanut M&M's yesterday...the other half Ben happily grabbed from my sweaty palms. Oh...and over the weekend I did have a piece of birthday cake (small slice ) and about 4 beers-Yeungling-YUMMY! I was visiting with my family & friends at a cool bar in Norfolk, Virginia (about 3 hours from where I live...and where my family is now) and HAD to do it. So good...and it even gave me a little buzz! but. i wasnt driving so YAY me....i never drink...

maggie who is 3 would like to put band aids on my arms & head. apparenly, ive been injured so...until tomorrow...and I PROMISE I will be more specific!!!

Fridays planned workout

Me & the kids are going down to my family's this weekend & bringing along my friend who, in the fall, will be going to college there to work on his Masters. He will most likely end up living with my mom until he can find a pad of his own. I love my family but we all have our quirks like everyone else. Food is a demon that lurks in the emotional bandaids of my family. Every time I go home it is a struggle to stay away from the processed stuff. My sister (who we will be staying with) is trying really hard to keep it clean. And, knowing we are coming I think she is going to be superhelpful. And, having my friend there who knows I am in training for competitions will be helpful too. Hoping I wont let my guard down......

My planned workout is back & cardio. well will see how it goes!

Have a great weekend everyone!!

THURSDAY 1/20/11

Today I didnt have anything scheduled. Since my husband has been traveling I cannot do early am cardio workouts. Kinda stinks because I run out of gas if I do cardio & weights in the same session. And...I dont have three hours at once to devote to the workout. So...I decided I would try to keep my heart rate up, do some HIIT then a cardio circuit with weights...I usually dont do this.

My food was ok but I am thinking I didnt eat enough...

Eats & Beats:

Meal 1 6AM: 3/4 cup egg whites + 3 oz ground turkey, 1/2 cup oatmeal with splenda & cinnamon

Meal 2 9AM: 4 oz chicken breast & 1/2 Maggies mini bagel with RF cream cheese that looked too tempting not to eat. Uh duh

WORKOUT:

20 mins HIIT on stairclimber between 10-15! I alternated minutes of lateral going up, alternating steps, calf raises, hamstring curls, etc...you catch my drift...oh...and I tried to sprint up them a little-I could only do the stair sprint for like 30 secs MAX!

Then stiff legged deadlifts for my tush-

90 x 8 x 5, 110 x 6 x 3

Then...100 walking lunges with a twist with a 14 lb med ball!! coupled with a variety of moderate weight exercises like pull ups (assisted), overhead presses, tricep dips, lying weighted leg raises, cable leg extensions. Then, I needed to get in a good abs triset so I did...

I got this from Muscle & Fitness Hers, friends!

20 Cable crunches

20 lying oblique twists (bikes)

20 hip thrusters

repeat sequence 3 times...then abs are a bit fried....

Whole workout took about an hour. But, I think I kept up my heart rate and it was good:)

Shit...I did have a cheat-three bites of Maggies (my daughters) cheeseburger from McD's. Damn!

Meal 3 12 noon: LARGE salad with 5 oz chicken breast. 1/2 cup oatmeal

Meal 4 3PM: 3 oz ground turkey, 7 triscuits & raw asparaguse dipped in Walden farms dressing....

But...I effed up and didnt eat properly because I had a client & didnt get home til 8PM. So...what did I do? Ate about a 2 inch slice of cold, crappy pizza hut pizza that Maggie or Ben didnt eat. Gross. Now the salt makes me all puffy & Im PISSED that I was a dummy and ate it!

Oh well..better day tomorrow!

LEGS LEGS LEGS!

I have to say I love leg day. I ALWAYS feel it the next day and its good! My food was super and I consumed most fo the calories I was supposed to in th appropriate breakdown! Heres the eats & beats...

Meal 1 6AM: 3/4 egg whites with 3 oz ground turkey, 1/2 cup oatmeal, 1/2 cup blueberries.

Meal 2 9AM: WPP shake

LEGS:

SQUATS (including the bar which is 45): 115x 10x 2, 135 x 10 x 2, 155 x 6 x 2

Hi Leg press: 90 x 20 x 2, 140 x 10 x 2

Smith lunges: 10 x 12 x 2, 15 x 10 x 2, 25 x 10 x 1 (ouch ouch ouch)

Machines: Hamstring curls 70 x 10 x 4, 80 x 8 x 2

Leg extensions: 70 x 10 x 4, 75 x 12 x 1, 80 x 10 x 2

Calf raises:70 x 10 x 3, 90 x 10 x 1

DONE!

I did have a mini cheat but it was immediately afterwards...1/2 a bagel! YUMMY!

Then,

Meal 3 12:30:about 3 oz Turkey breast on a bagel (ate 1/2 the bagel only) then 1/2 cup oatmeal with 1/2 cup blueberries, 2 cups steamed asparagus, 3 oz chicken breast

Meal 4 3PM: Coffee with SF hot cocoa mixed in (its nt calorie nor completely free os all sugars but I just wanted coffee with something fancy!), 4 oz chicken breast, 1 cup blanched (and crunchy-yum) asparagus

Meal 5 5:30PM: 1 cup egg whites, 3 oz ground turkey, 1 cup asparagus & 2 oz RF ched cheese omlette with 4 oz sweet potato that I roasted in a pan-YUMMY! I love breakfast foods!!

Bad thing...I didnt eat after this. I felt full...

Woah! 3 days & no blog? WTH??? :)

So...I know I cannot remember exactly every food I ate...but I do know that Tues Weds & Thurs went of with eating...actually...I underate. Bad thing when maintaining muscle mass! But, my hub was traveling for work and sometimes that means eating every 3 hours doesnt happen. Oh well!

My food breakdown goes a little like this every day...I mix it up a little but its still basic...

around 200g protein

130-150 carbs

30 fats

and a gallon of water AT LEAST!!

Started taking liquid L carnitine from Max Muscle and it definitely helps me thru my workouts. So, my supplements are shaping up like this:

L glutamine 1 scoop 3 x a day

Liquid L carnitine once 30 mins before Am workout once midafternoon (if I get a chance to workout again)

Multivitamin with probiotics, spirulina & all that stuff

Calcium

Fish Oil

I dont want to go too crazy taking stuff. Since I have no thyroid I kinda feel like my body metabolizes things a little differently. Maybe Im just full of shit and dont want to spend the money. That said...I defiitely will be keeping L carn in stock. I can feel it helping me!

So my workouts...BTW...the gym was a ghost town...icy roads prevented people from coming in so I had every piece of equipment available to me until about 11 when people started strolling in!!! WAHOOOOOO!!!!!

Tuesday was ....

SHOULDERS again...I love it! (and biceps & a little butt...well... hahaha)

OH DB press:25 x 10 x 1, 20 x 10 x 3 (nt sure why i couldnt keep it up at 25 but I fept failing so I just dropped)

OH press coupled with rear lunges:1,2,3,4,5 and so on up to 10...I used 10 lbs. This hurts. really it Hurts. While lunging the weights stay up, arms extended, elbows locked out. Ouch ouch ouch. I do not take credit for this...thanks to Joe.

1/4 lateral raises with 25 x 20 x 4..ouch ouch ouch...coupled with 12 walking lunges with a twist with a 14 lb med ball.

Face pulls 40 x 10 x 4 coupled with cable leg extensions 20 each

Seated OH press with 15 x 20 x 3 coupled with step ups x 20

I am sitting int he dark while everyone is still sleeping and cannot remember my abs but I know I did something...I think a bunch of planks or something...

No cardio because I kept it moving the whole time!

Monday 1/17/11 Chest & triceps

So...I just have to say I am returning from a trip to Chuck E Cheese with my kids. I feel like I am hungover. And to top off the zaniness some creepy dude who kept trying to stare me down in there and kept attempting conversation with me (crying and screaming children thwarted most attempts) followed me & the kids TO THE CAR! I got my Jersey badass blood up and had my key inbetween my fingers in case I needed to pop his jugular. I sounds like a freak but he scared me & the kids. he kept calling out from behind us"Excuse me. Hello?" I looked around to make sure I hadnt dropped anything but this guy was full on scary dude. Again...my Jersey was up.

So eats & beats...

Meal 1 6:30AM:3/4 cup egg whites & 3/4 cup steel cut oats (they make me feel superfull)

Meal 2 9:00AM:protein shake

Workout...chest & triceps

Bench 65 x 10 x 2, 75 x 8 x 2, 85 x 4 x 1 (just thought Id try)

Decline (off the bench) push ups 4 x 12

Incline DB chest press: 25 x 10 x 4, 30 x 8 x 1

DB flyes with a push out:15 x 10 x 4

Tris..

skullcrushes: 20 x 12 x 4

close grips: 30x 12 x 4

Bench dips w/feet up on another bench: 12 x 4

and just for kicks...ball tucks 12 x 4 and prone ball hamstring curls 3 x 20

then...off to the damn CHarles E Cheeses for insane mayhem & chaos. WTH?

I had salad fromt eh salad bar which was fine...except for the mound of cottage cheese I put on my plate. Probably full fat but oh well!

Plan for tomorrow....

SHOULDERS, abs & biceps & 30 mins HIIT!

craziness...and lack o'bloggin!

So, I (obviously) havent blogged in a few days. Not because I didnt work out but because Thing 2 had the vomits on Saturday and I felt like crap on Friday. So...I will log yesterdays (Sundays) workout as far as I can remember...my eats were AWFUL but sparse. I think I downed about 80 g protein TOTAL for the day! boo hiss. Should be consuming close to 200...anyhoo...here goes..

Saturday I DID do 1 hour treadmill walk 4.0 mph-4.5mph and incline between 1.5-7.0...i think..

Sunday!

7:30am:Black coffee from starbux

1/2 cup steel cut oats + 1/2 cup egg whites...(felt superfull after that!)

10:00am Back & cardio

WARM UP-BOSU burpees with a push up, 14lb medicine ball bounds, wall balls w/14lb medicine ball (12 x 3)

HEAVY standard deadlifts 135 x 8 x 3, 155 x 6 x 1, 175 x 4 x 1..then dead..hahaha!

Bent over bb rows: 65 x 10 x 3, 75 x 8 x 1

SLDL:135 x 10 x 2, 155 x 8 x 2

Bent Over DB rows: 35 x 10 x 4

LPD: 60 x 10 x 4

Low Row:60 x 10 x 4, 70 x 8 x 1

Decided to put on the damn weighted vest again & do lateral step ups 10, 9, 8, 9, 10 with an equal # of power push ups on the smith machine in between (my good friend, Mike, introduced this madness to me. he is awesome!) Then...thought Id be super nuts and go get ont he stepmill and do intervals. So...I did. 20 mins of HIIT with the weighted vest going laterally, alternating steps, calf raises...whatever I could think of to mix it up for 20 mins. Then I was all done.

Then I came home & had a protein shake. Thats it. Oh...then I had ot get a bathing suit (ewww sucks!) and ate a cupcake at the mall...so not even a cheat day and I screwed it up!

Salad with 6 oz grilled chicken for dinner

egg whites w/asparagus around 7...then food was done. Those steel cut oats fill me up!

One sick, two sick...

Yea. So, kinda like a Dr Seuss book. One is sick, then two sick then a vomit here, sore throat there people are illin everywhere. (yes...Im a dork)

NO WORKOUT TODAY WHICH STUNK! Nah...Ben was sooo super sick I couldnt imagine leaving him. We went to the doc who gave him a medicine to keep him from vomiting so that he wont dehydrate but now it is making him so sleepy and he doesnt want to drink. Dammed if we do dammed if we dont. Doc has no idea what it is...maybe virus...maybe something more exotic and dramatic. He wants us back in the morning to reevaluate.

I heard him wake up this morning but didnt hear him come down the stairs. 20 mins goes by.

me:"Ben, where are you?"

Ben:"In the bathroom"

me:"You ok?"

Ben:"I think Im s*....." followed by the lovely sounds of bodily fluids erupting. gross, I know. he couldnt keep anything down or in. But, with the zofran he has kept in about 6 oz of fluid & 3 saltines. Doc says he might want us back this afternoon to get IV fluids if he throws up again. :(

So...today is a bomb. Tomorrow, I will kick ass & take names. The boy comes first, tho....

Dear headcold, please go away.

So, last night I started to feel a little crappy-splitting headache, sore throat, runny nose and a little fever. I had to cancel my supercoolest client and was bummed about that. But, I took a mini nap (i.e. got in the bed & hid from my children for about 45 mins!!) while Kirk occupied their time. I ate nothing after my 2:00Pm meal I felt so bad. That and the Advil gel caps upset my stomach something awful. Got into the bed by 8:45. Woke up today at my usual 4:30am with a SUPER sore throat from all the post nasal drip. Gross. TMI. I am never sick so it pisses me off. Super p.oed. No early morning cardio...ratfarts!

I loaded up on excedrin migraine to help the headache & chloraseptic throat lozenges, green tea, water then coffee. (still no sf creamer) Helped a little and I still wasnt sure if I was going ot make it to workout....but I did. I HAD to. I would be grumpier if I had stayed home. ANd, since Maggie didnt have preschool due ot the snow I neeeded the indoor lunging/playground of the kids club for her. So, she & Ben & I trudged on and into the kids club they went.

eats & beats...

MEAL 1 6AM: 1/2 cup oatmeal + 3/4 cup egg whites

MEAL 2 9am: 4oz ground turkey burger

Warm up...7 mins on stepmachine @ 7

Legs:

SQUATS 70 x 10 x 2, 45 x 8 x 3

SLDLs:70 x 10 x 4 (usually can get to 90 but I was pooped)

Static Smith Lunges: 20 x 12 x 2, 30 x 12 x 1, 40 x 10 x 2

High leg press (feet up hi on the plate) 90 x 20 x 2, 90 x 12 x 2

Hamstring curls (machine): 70 x 10 x 4

Leg Extensions (machine):70 x 10 x 4

Calf raises:80 x 10 x 4

Abs & stretching (my legs need a lot of stretching):

Planks 2 x 1 min, 1 x 2 mins

stretching.

done

MEAL 3 11:30AM: Cup of chicken soup which maggie ate most of & an asian chicken salad which probably had about 4 oz protein & 2 cups salad + some dressing on it. UGH! Forgot to ask for it ont he side dammit!

MEAL 4 2:30PM: 5 oz chicken breast & 2 cups steamed asparagus + 1/2 cup oatmeal

Havent decided on what else Im going to fix but I think it is a tilapis steam in pouch night!!!

Chest & triceps

So, have a mentioned that I am a personal trainer thru NASM? I did it last year. It was my New Years Resolution for 2010. I do it privately and I love it. Actually, if money wasnt an issue Id probably do it for free!!! Today, I worked out a friend of mine. We have a barter system going on...Ill work her out & then she will trim my hair. Works for me!

I gotta say...this is why I love doing it. I gave "I" (not sure if she wants her name all over my blog) some pretty tough stuff to do at 6AM...and she KICKED COMPLETE ASS. No kidding. I love it. No complaints. No whining. My other current client/friend "J" (again...wont post names...) is so superawesome. She is a breast cancer survivor and about the toughest chick ever. Anything I throw at her she beats down. This is what motivates me to make my own workouts tougher & more challenging. And, it makes me love what I do even more:) Happy place!!

So...eats & beats...(NO MORE SUGAR FREE CREAMER FROM HERE ON OUT!!)

5:15-5:50AM T'mill intervals from 4.0 mph -4.5 mph at between 4.0%-15% incline.

Then, worked "I"...ran aroudn teh bball court a little and had fun!

Meal 1 7:15AM: VENTI ICED BLACK EYE from Sbux...w/4 splendas...no creamer (EWWW)...1/2 cup oatmeal w/splenda & 1/2 cup frozen blueberries, 4 oz ground turkey burger.

Meal 2 9:00AM: 1/2 gingerbread man...dammit...he was in my car...ugh! + 1 scoop WPP

BEATS...Chest & tris & some abs & a little no weight butt (seriously trying to work the booty...the pan has to go!)

BB Bench: 20 x 10 x 4

DB Incline Bench:25 x 10 x 4

DB Bench Flyes w/a push out: 15 x 10 x 4 compound with hamstring ball tucks 4 x 20

DB Alternating arm chest press: 2o x 15 x 4 each arm ( checking my muscle imbalances...)

40 Push Ups then a hamstring glute pulse/double toe tap 20 per set (80 total..ouch!) (this is a superawesome one from Joe the coolest trainer...HURTS...but I think it ll work!!!)

triceps:

Bench dips 1 x 10 then bench dips with legs up on another bench 4 sets of 12. ouch.

Close grip press w/30lb bb x 10 x 4 then planks (2 @ 2 mins)

Skullcrushers 20 x 10 x 2, 30 x 8 x 2

Cable pull downs 30 x 10 x 2, 40 x 10 x 2 with cable crunches 80 x 20 x 1, 90 x 20 x 1, 100 x 20 x 1...then all done...rush out to get Ben onto the shcool bus!!!!

Meal 3 11:15AM(post workout):Muscle Milk light protein shake

Meal 3 & 1/2 12:15: 5oz poached chicken, 1 cup steamed asparagus, 1 cup sauteed (in PAM) red peppers & onions, 5 oz sweet potato w/cinnamon & a little splenda

upcoming eats...

Meal 4 2:00PM: 2 oz RF cheddar cheese & 7 triscuits + 1 cup raw red peppers.

Meal 5 5:00PM: 6 oz chicken breast, 2 cups roasted veggies + 1 cup SF hot cocoa after dinner...

Meal 6 8:00 PM: 1/2 cup egg whites & some raw fibrous veggie of some sort

Plan for tomorrow...meet up with I again after 45 min steady state walk at 4.0...I wont do intervals because Weds is LEGS day and I intend to do HEAVY squats!!! YAY! I love it. yep...Im a dork!

And......no.

Maggie has a runny nose. I will not be beating myself three times today. But, maybe I can play with my TRX for a while!!!! Food stays the same, tho....

Maybe a 3 a day kinda day???

SO Im an odd. I love to train. I talk to people every day who say they HATE working out, that it sucks & so on. Not me. Not by a long shot. I am wierdo like that. Ilike to push myself, break a super gross sweat then be mello afterwards. I am nicer and calmer and can magae stress waaaaay better! Ok...PSA done.

5:30-6:15 workout with super trainer Joe. He is my friends, Cheryl, trainer & longtime friend. I asked her if he was available to train as I need to mix it up. She was so gracious and asked him for me. He called & asked what I would like to work on. Shoulders & butt. Absolutely. I have long lanky arms & no bottom. Anyway to build those areas would be awesome. So...he came...at 5:30AM. And he explained he really isnt an "early morning" kinda guy. Thank you Joe! You sufficiently kicked my tail!

So he did three circuits involving lunges (unilateral & bilateral) & shoulder press...overhead & lateral as well as some band glute squeezey/donkey kick things. I must, I must, I must increase my BUTT!

Then...food...MEAL 1 @ 7AM: 1/2 cup oatmeal, 1/2 cup froz blueberries, 4 oz ground turkey

MEAL 2: 9:00AM WPP shake

9:45-11:00 training again...

Then,back, more butt & biceps...& a little cardio..

Stairstepper 10 mins at 10-12, walking uphill at 15% incline at 4.2 mph 10 mins....

HEAVY SLDL's for the booty & hams: 35 x 10 x 2, 45 x 8x 1, 45 x 4 x 1, 45 x 7 x 1 ss with 15lb db plank rows x 10 x 4

Bent over BB rows w/5lb x 10 x 3, w/1olbs added x 10 x 2

30 lb Bent over one arm rows 10 x 4 ss w/35lb KB swings 15,15,12,12 (ouch)

Lat Pull Downs 60 x 10 x 4

Low Row 60 x 10 x 4

Bicep curls:

Alternating 15lb x 12 x 4

20 x 21 x 3 (7 from top to middle, 7 from middle to bottom, 7 full range of motion)

FOOD

MEAL 3 11:30AM: Had a 6 oz chicken breast awaiting me in the car when I was done! HAHA!

1/2 cup oatmeal w/spplenda & 15 almonds, 2 cups asparagus, 1 cup coffee w/sf creamer

MEAL 4 2:30PM:peanut butter & 1/2 apple, 2 cups salad greens

Meal 5 4:30PM: WPP shake

My intention is to return to the gym & do steady state cardio for no less then 45 mins from 5:30-6:15. Why, you ask? Because I would like to make the gym "family" time sometimes. And, its so cold out I havent lunged the kids. Kids Club will be good for them unless Maggies cold progresses further...ugh.....

Meal 6 by 7PM: 2 cups steamed asparagus, 1/2 cup brown rice & 5 oz chicken.

Plan for tomorrow...

Early am!!! fun cardio circuit!!! WAHOO!

Saturday 1.8.11

So, I have decided that I need to have at leasta cheat day/meal/whatever. I didnt do it before and I would find myself gorging myself on a random cheat food here and there (milkshake oreos-gross). Today is my "cheat" day. I did pretty well the past three and have dropped to 143. I am still about 15 weeks out. And, I discovered thru the process last time I get a little "stringy" looking. So,Im not trying to lose a ton of muscle this time around. Im thinking if I dont drop lbs so fast I can still build a little in the meantime. Whatever. My body & genetics are what they are.

I was up (like clockwork) at 4:30 am. Wide awake. UGH! I made a pot of coffee & had two cups with sugar free creamer. Yes...its still in the diet. Then, 5 oz poached (and very dry-yuk) chicken breast around 5:30/6am.

Gym time where I did an hour of uphill intervals on the dreadmill. Luckily, friends came & and kept me occupied most of the time. Not looking to beat down the legs or go super high intensity...it is Saturday after all. But I did minmum 4.0 up to 4.5 at between a 4% and 15% incline. 60 minutes (I lie...58:48 close enough)

9:30am: Post cardio...I anticipated having a carb laden meal for breakfast....pancakes, muffins, bread, potatoes? Nope. I ended up having a BAGEL sandwich with egg whites & veggies. It was so good & warm, soft & fresh...and I ate about 1/2 the bagel. I struggled with the left over soft squishy bagel that was left over after eating the first 1/2 and ended up eating all but about a third of it.

No worries. Move on....

10:30 Got home & ate 3 oz dry poached chicken breast, a HUGE plate of salad greens with balsamic vinegar on it (probably 3 cups of salad...I need to do penance for the bagel...just a little)

12:40PM:Just ate 1/4 cup oatmeal with 1/4 cup frozen blueberries & splenda. Need more protein and will probably go for a WPP shake. BTW...Max Muscle makes a super delicious really mixable chocolate protein powder with virtually no carbs. YUM!

Now...on to boxing things up. We are having hardwood floors installed in the house-top two levels....maybe 2700 square feet. It is a huge remodel but we need it. Kirk & both the kids have super allergies and everything that I have read as well as everything people have said hardwoods will help with them. I pray!

Meals are thrown off a little today but as long as I can keep up my protein I am all good!

Plan for tomorrow...Cardio circuit 45 mins.

Muscle & Fitness Hers...

I know all of you are either in person or online friends so you know about the M&FHERS Topic of the Year thing. Hysterical, right? Heres the link...just in case....

http://www.muscleandfitnesshers.com/forum_topic_month_2010_winner/features/92

And I got my cool lifting gloves & perfect push ups!!! And, they are going to pay for my magazine subs for a year. Sounds good to me. All I did was tell people of my bizarro life.

A couple of months ago after I posted my response on Brodies new topic thread "HELP...trying to compete with hypothyroidism" (B that was you, right?) one of the nicest people from M&FHERS emailed and said she would like to send me some gifts! Im guessing because I got the Nov Forum Topic of the month. Anyhoo...They sent me a gym towel, T shirt, a racerback M&FHers shirt and a great bball cap. Awesome!

Bad ass in a weighted vest! hahaha!

So, I did butt today. I have no butt and looking at pics of myself vs. other competitiors in figure shows...I still have no butt. No jiggle or cottage cheese...just no butt. Plain & simple. Its a pan, really but...I think Ive noticed a little "lift" shall we say??? Ive been doing heavu deadlifts and LOTS of hamstring curls, walking lunges & deep squats in hopes that I might, one day, have 1/100th of J Lo's can. Silly pipe dreams...

SO what did I do today?? here goes...

5:15-6:15 Treadmill walking (I mean DREADmill) incline between 10-15 for 45 mins at 4.0-4.4 mph. Then, 15 mins steady state at 4.0 x 4.0.

7:00Am MEAL 1: 1/2 cup oatmeal with 1/2 cup frozen blueberries w/splenda on it, 3/4 cup egg whites ( did add a dash of salt), 3 ounces chicken breast.

Preworkout 9:00AM Meal"ish: 2: 1/2 Muscle Milk light ready made shake. Yuk. But, I forgot to eat another meal and had this in my gym smelly bag.

WORKOUT...glutes & biceps...

Stiff legged deadlifts-35x10x2, 45x10x1,45x10x8 (UGH! Could NOT get to ten)

Deep squats (w/Olympic bar-weighs 45lbs) 20lbs x 10 x 3, 25 x 10 x 1

Barbell lunges (w/same bar...less weight...my legs hurt at this point) 10 x 10x 3, 15 x 10 x 1

Lying Ball hamstring curl (lie down on your back get you calves/ankles on the ball and curl it in toward your body...ouch) 20 x 4 ss w/lying leg lifts w/5lbs x 20

Donkey Kicks 20 x 4

Then, because Im a sicko...I put on a 20lb weighted vest and did lateral step ups to balance to a curtsy...sets went like this 10, 9, 8, 7, 10, 9, 8 ,7, 6...then I almost fell because my legs were shakey. SUPER FREAKIN FUN! And, I feel like a bad ass when I wear the vest...Im just being honest. Oh and I superset them with bench push ups but because I di lost of chest yesterday I could only pull off the first 10, 9, 8 then my chest was SORE!!!

Then, cable glute kickbacks ss with seated cable preacher curls...I didnt write the damn weights down but I know the curls were no more than 30 lbs.

Barbell curls 30 x 10 x 4

Seated incline DB curls w/10s...superslow and controlled...especially at the top of the movement because I think maybe I cheat a little with the barbell. Again...nerd...not a cheater!

Then, I ran out of gas. Done. I didnt even shower. Ew. Smelly chick leaving the gym-thank goodness! The stank has left the building. P.U.

Meal 2 12 noon:1/2 muscle milk light, 6 oz chicken breasts, 5 oz sweet potato w/2 T ff plain greek yogurt with cinnamon & splenda on it, 2 cups steamed asparagus.

Planned meals....

Meal 3 2:30PM:(coming up soon) 3 oz chicken breast, coffee with sf creamer (ugh...wild horses couldnt drag me away from my beloved chemically enhanced creamer!...note the reference to an awesome song:)1 T natural peanut butter & 1/2 honey crisp apple sliced...to dip. I love to dip. I am a condiment girl.

If Maggie is still napping I might do some leg stuff on my brand new TRX. I am in love with it.

Meal 4 by 5:30PM: My husband is a little tired. I am needing a change from chick breasts. Im thinking chinese. NO. Not THAT kind of chinese...I eat "long life meal" thank yu veddymuch. No salt, MSG, added sugar. They just throw veggies & chicken in a steamer & steam it. Its not too bad. The kids & Kirk will eat some MSG laden feast of sauces & batter but not me. All good. Id feel like crap if I ate in anyways. And I lie. Maggie prefers her food "clean" hahaha! And...ben wont touch it with a 10 foot pole. he only likes the super healthy white rice! HA!

Meal 5 8PM: Egg whites & red peppers, hot ginger tea. YUM!

Oh. ALmost forgot...weight down to 143 this am...phew. Oh, that & my monthly bill has been charged and I am bloated. Sucks. Sorry TMI. I had to. If I seem unreasonably emotional in my blogs the next few days you will understand...

Saturday Plan...

CARDIO steady state 1 hour...most likely walking on the DREADMILL...

WAHOO! Go Weighted Vest Go!

Because I lift weights....

Ok...heres another PSA. I have to say it. Ladies say all the time,"I dont want to lift weights, I will get to big" Ba hum bug. Enough. I will dispute that fact until the day I die and I have the pictures to prove it is false. Complete junk. IF you want to change your body you HAVE TO lift weight. Have to. No ifs ands or butts. (like that...butts??haha)

I have always been around 140lbs & a size 8 when my body functioned properly (pre thyroid cancer wackin it out) & pre offspring. Post kids was between a 12-14 for a while. Then stuck around 10. Those were not the good ol' body days. Promise. I didnt have a muffin top. I had a 12 pack of muffins. It was uncomfortable, unattractive and hurt. I hated it. Fast forward...today January 6, 2011...

I am 145 but...My pants are between a size 4 & 6. If they are 6's I get a a booty pooch cause I have pan ass (flat butt...Im working on it tho..sue me...its my Irish). Otherwise, most pants fit me appropriately in the sz 4 range. Yes. No lie. I have the pics & the pants to prove all of it. And, there isnt camel toe either.

My really awesome (former...he has moved many miles away) trainer told me at the start of my journey in 2008,"Katy if you want to lose weight, change your diet. If you want to change your body lift weights." No lie. His name is Dan. He is very smart for being so young. Wise beyond his years. That and he doesnt bull$hit around.

I now have a shape to my body. It might not be the shape everyone appreciates. But, I do I do! Most of the time, I have a 4 pack...but I know I can create a six pack. I have had it. My arms & legs have definition. Cellulite is almost nonexistent. I can do all sorts of daily tasks with the kids and not get sore. I have no back problems. I no longer have knee problems. Why, you ask? Because I lift weights. enough. Im all done. thanks for reading.

Really? Just be nice.

So...I will blog the workout & eats but first a note from our sponsors. Please, if you see me daily and I take the time to make eye contact, smile, acknowledge your prescence and say "Hi.How are you" or something similar please...oh pretty please...just utter a "hi" or summon up a smile....even eye contact. IS it really that hard? Life is short. Be decent. Might not be so bad. I wont bite or punch you. Promise. This drives me nuts about people. Soooo not hard. OK...PSA done!

Workout today...(no am cardio...little person woke up & visited me at 3:30amish..)

CHEST!

Run 9 m/m on treadmill to warm up

Bench press:

10lbs x 10 x 2

15lbs x 10 x 2

ss w/bench push ups 4 x 10 (feet on bench...push up off the floor...guess thats a decline)

DB chest press w/30lb x 10 x 4

Incline DB press w/25 x 10 x 4 ss w/weighted (15lb dbs) rear lunges x 12 x 2

Incline Db Flyes 20 x 10 x 4 ss w/walking 16lb med ball twist lunges 12 x 1

Plain ol' Push Ups 10, 10, 10, 20 (thanks Irene!)

Cable chest flyes 4 plates x 10 x 1, 3 plates x 10 x 1, 2.5 plates x 2

Cable crunches @ 100 x 3 sets

Seated recline oblique twist 8lb med ball pass w/ Irene for 12

Ball planks to oblique twists 2 x 12, Ball toe touches 2 x 20

FOOD:

7 AM: 1/2 cup oatmeal + 6 oz chicken breast + coffee with sf creamer

nothing preworkout (and I could tell...boo hiss)

1130AM: 1/2 low car EAS bar, starbucks plain old grande coffee with 2 T half & half (I know I know...fat in fat out!)

12:45PM: 5 oz chicken breast, 1/2 cup oatmeal with 1/2 cup frozen blueberries, 2 cups brussle sprouts

-havent had the following meals but am planning on them)

2:45PM (about to eat): egg whites, 2 oz 75% reduced fat ched cheese, 2 cups salad w/balsamic vinegar-no oil

5:00PM:4 oz chicken breast, 2 cups salad, 1/2 cup froz blueberries with splenda

8:30: 1/4 cup egg whites

Off to superawesome clients tonight! She is incredibly inspiring and is more of the reason why I love being a PT!

Plan for tomorrow...

Cardio circuits including plyo tomorrow...early am 5:15-6:15

Glutes, arms & abs (isometric/plank abs)

Ratfarts Wednesday.

SO, Ben is sick with strep, I got a flu shot and am having some wacky side effects...I guess? i am NEVER sick anymore so I didnt really understand why I felt like crap this morning post flu shot. Called the docs office where I got the shot(my sons pediatrician...they already think Im a kook) and the nurse told me the low grade temp, crappy feeling I am having "could" be related to the flu shot. DANDY! Awesome! .....blahblahblah...Im irritable when I am ill.

.....The point Im trying to make is that I did NOT workout today-didnt do LEGS-my ultimate supremely awesomely wonderful fantasticalicious favorite body part to work because I have to work incredibly hard on them. Then, it hurts to sit on the potty, go up stairs, go downstairs and just generally function for a day. FUN STUFF (again...I am a geek)...they get a weeklong break then BAM beat them again! WAHOO! But, I promise (ladies especially) my legs & hips have NEVER been leaner then they are now BECAUSE I LIFT HEAVIER WEIGHT. I PROMISE you will not get big. Well...as long as you dont take 'roids or eat everything in sight. hahaha! kidding...sorry if that was in poor taste...

So no workout today sucked it up...That and I ate crap. garbage. Well...2 slices of low carb hi fiber bread (processed crap) as well as a cream cheese spread with confectioners sugar (nope...not even splenda...not gonna lie...this is my confession) mixed in...about a tablespoon.with my 1 & 1/2 cups of frozen bluberries!!!!! Naughty naughty. Damn sugar.

But, on the bright side I did eat my egg whites 3/4 cup & oatmeal 1/2 cup.

And, I have been drinking green tea as tho my life depends on it. I guess I am trying to flush all the nasty sugar out or something...stupid.

I intend to finish this day with 2 cups steamed asparagus (which, BTW is SUPER unavailable int he store & SUPER expensive), a nice big green salad & about 7 oz of chicken breast.....YUM!

The BRIGHT side :-) Ben is feeling all lively and silly & will be headed back to kindergarten on the big cheese tomorrow at 11:50AM sharp. AS well, Margaret will be visiting her friends at preschool by 9:15AM. WAHOOOO!!!! Oh and....I am feeling better despite looking like hell. AND I will resume my regular antics tomorrow morning at Golds Gym... 5:15am sharp. Thinking plyo & jumpy jumpy stuff could be fun!!! I cannot take one more sedentary day. Fooey. I hope I am always jonesing for a good intense workout. I stink at shopping, dont have the eye for detail to garden, get interrupted when I read and baking makes me a chub.

THE END

25's, Metallica & Skullcrushers

When I workout I like to "set up" what Im doing before I start-whether with actual weights or visually scan what areas are busy at the time. I realize this is incredibly self centered and its not just my gym but..well...I spend a lot of time there and am used to my routine. Sue me! HA! So, yesterday (Tuesday) I had shoulders to do and it went fabulously. BUT...there werent any 20 lb dumbells...anywhere. I looked...everywhere. even tried to snake a set away from a personal trainer...oops. So, I had my work cut out for me...Seated overhead dumbell press at 25lbs. Ok then. Heaviest I have gone yet...which is wussy to some. But to me...i was super psyched!

So then heres the workout from Tuesday (yesterday):

5:15-6AM-CARDIO...20 mins HIIT on the treadmill both speed & incline intervals then remainder of time incline walking between 8-15 % at 4.1 mph

Strength training 9:45-11:15AM (yes...90 minutes...I spend more time on weights than cardio...it works for me!!!!)

SHOULDERS:

Seated DB press(Didnt think I could pull it off for every set...but I did thanks to Metallica!!!)

25 lb x 4 sets x 10 reps with 45-60 secs rest in between, precisely. (I am a geek)

HEAVY 1/4 lateral raises (new exercise) 25lb x 20 x 4 (ouch)

Seated front DB raise 15lb x 15 x 4

Cable Face Pulls 5 plates (I think around 50/60lbs) x 10 x 4

Seated overhead Military Press 55 x 10 x 3, 60 x 10 x 1 (fyi...bar weighs 45lbs I added a 5lb & a 2.5 lb plate)

TRICEPS (I usually do some kind of lunge in between sets)

Skullcrushers 20 lb bb x 15 x 3, 30 lb bb x 15 x 1 ss with walking lunge w/med ball with a twist

Close grip press 30lb bb x 12 x 4 ss with rear lunges

Cable pull downs 60 x 12 x 1, 55 x 12 x 3 (If Im reading the plates right)

Bench dips 4 x 12 ss w/lying 5lb weighted leg lifts 3 @ 20

Abs (been slacking but I have learned that they are TRULY made in the kitchen)

Cable crunches 90 lbs x 20 x 1, 100 x 20 x 2

DONE!

Food yesterday was okexcept I ate an EAS bar-1/2 before & 1/2 post strength training because I didnt have my protein shake. And...not enough good protein...clearly!

7AM-3/4 c egg whites, 1/2 cup oatmeal with splenda & almonds, coffee w/sugar free creamer

9:15AM-1/2 EAS bar

11:45AM-1/2 EAS bar

12 noon-2 cups salad greens, 1 cup roasted brussel sprouts, 6 oz ground turkey burger (NO BUN!), 1/2 cup oatmeal

3:30PM-4 oz ground turkey

5:00Pm:protein shake

Off to train a super cool client then...

7:45PM-2 cups salad greens, 1 T fat free balsamic dressing, 4 oz turkey...

HOT TEA with splenda at bedtime...yay!

Plan for wednesday...LEGs...but....

Monday 1/3/11 Cardio & Back & all day CLEAN EATS!!!!!

5:15-6:00 AM 25 mins HIIT on the elliptical (from level 12-20 then back down again) then 20 mins on stair stepper between level 8-12 doing lateral walk ups, alternating steps, calf raises, glute squeezes, etc.. alternating one minute intervals....KILLAH...

Meal 1 6:45am:1/2 cup oatmeal, 15 almonds, 3/4 egg whites, 1/2 green pepper

Meal 2 9am:1 & 1/2 scoops no carb protein powder + 1/4 cup non fat greek yogurt shake...yum!

WORKOUT BACK: (I have elaborated on my workout lingo as I have been asked to do so by friends!! Hope you all get it now...let me know if this makes it all more clear)

DEADLIFTS (my fave) 25lb plates x 10 x 1, 35lbs (added either side) x 10 x 2, 45lb (plate added to either side)x 8 x 2

Stiff legged Deadlifts-45 x 10 x 1, 45 x 8 x 3 (tryin to get butt in where I can! Building up my pan ass...and it hurts)

Lat Pull Downs: 5 plates x 10 x 3, 6 plates x 10 x 1

Low Row: 5 plates x 10 x 2, 6 plates x 10 x 2, 7 plates x 10 (bad form at the end but James Hetfield & co. kept me wanting to beat it up)

Assisted wide grip pull ups:(for these I really didnt pay attention because I kept looking to get on the LPD and it kept being occupied) pin about 1/2 up the stack, I guess...

Close grip pull ups: 4 body weight, the rest 3 or 4 plates down...

Bent over balbell rows with close underhand grip (rear delts...changing it up this next six weeks)...bar x 12, w/10lb plates x 10 x 2, w/15lb added x 10 x 1

Done...

Meal 3 11:30: 1/2 cup Turkey chili, 2 oz grilled turkey cutlet, 2 cups greens, 1/2 cup oatmeal, 1/2 cup frozen blueberries on oatmeal

Meal 4 2:30: 3 triscuits, coffee with SF creamer, 3 oz grilled turkey, 1 cup baby carrots

Chase Maggie & Ben around the house...hardest workout all day!!!!

Meal 5 5:30: 6 oz Poached chicken, 1 & 1/2 cup steamed asparagus, 1/4 cup brown rice....oops...2 gummy worms...

Meal 6 8:00: one scoop whey protein powder...(havent had yet but will before bed!)

BED ASAP!!!

Plan for the early morning....run a treadmill 5 k as fast as I can doing sprints, walk uphill 15 mins...then...SHOULDERS around 9:30am!!! WAHOO!!!!!!

Oopps...forgot NY Day...for a reason

So, I am full of guilt over my eating both NYE & day:( I had several mimosas or orangina drinks-thanks Kelly!), white wine, baked brie, creamy artichoke spinach dip w/crackers and well...a whole bunch of other crap. Oh yea...cant forget the puppy chow-ADDICTIVE (thanks for that one, RT!!)Therefore...out of guilt...i did an uphill treadmill walk for an hour on New Years day...I hadnt intended on doing that. Was going to be an off day...HA!

So, my NY resolutions are to appreciate more and complain less. That and to stay in shape to compete. I'd like to do well in these upcoming competitions. I didnt enter them to flop or look like an ass up on stage...in a blinged out bikini...and 5 inch heels...which makes me over 6 feet tall...HAAA! Mostly, I like the focus the competion training brings. And, luckily I got on track yesterday (Sunday 1/2/11) and today...Monday...focus focus focus...that and the drive and Ill be all good:)