Thursday, November 18, 2010
Combo exercise: Vince showed squat with mid-cable row. Pull shoulder blades back while rising from squat. I used 27.5# weight. I like it!!
Yesterday was focused on arms. Today, start the routine with the abdominal circuit, cardio—then do calves, gluts & hamstrings on the machine. No bench press until tomorrow. Remember: protect that rotator cuff. If you did arms yesterday, you can’t do chest today. But I’ll let you do abs twist and captain’s chair.
Some lower body
I had 15 grams protein this am! (along with 38 grams carbs—that’s the killer). Bolthouse Vanilla Chai tea was deeply discounted at the grocery because of the expiration date. I’ve not had it for awhile because of the very high carbs. But it was a good treat this morning instead of my usual eggs & oatmeal. Now off to the Y to burn carbs!
BOSU workout. I did arms today b/c that is what the instructor had us do in class. I would prefer to rest my arms & shoulders but I didn’t.
One legged squats
One legged squats with leg abduction on rising
Triceps: dips, overhead extension_12#DB, behind the back arm flexion_12#DB,
Biceps: curls_12#DB-regular, hammer, then another that added forearms by having palms forward, curl up, palms out, down, palms out. I don’t know the name of that curl.
Shoulders-lateral raises, anterior lateral lifts with palms in hammer position, then same in palms forward position, then in palms back. She did reverse flys changing the same hand position and while standing on the bosu ball and bent at the waist leaning forward.
Superman on bosu
Abs: static hold in wedge position--ugh!!, Romanian sit ups-8 second count down, FROM; torso twists with 12#. I added 5# weight to sit ups in the last 2 sets.
45 minute spin class
lunch-3 egg whites, one egg, salsa & cheese. Sweet potato 1/3 cup.
My arms feel sore. Two days in a row is not desirable. My favorite spotter was working out at the gym and I love to bench press with him. But not today. I go with the flow when it comes to working out. Since I mix up classes, sometimes I get a mix of exercises that I would not plan to do. The body needs rest. I believe in quality workouts. I believe in 24 to 48 rest between weight lifting a muscle group. But life happens, and today I did arms 2 days in a row.
I read a fellow blogger who “punished” herself by overeating. It was an interesting take. I did that this last 2 weeks. I was not doing my routine at the Y. I felt like sabotaging myself so I did. I did not enjoy it. I realized what I was doing at the time I was doing it. I did it to measure how I felt—what were my emotions. The setting was that I had been doing painting and physical work at a property before a realtor meeting. I don’t like the realtor because she knows nothing about horses and is a mismatch for selling with enthusiasm. I’m resentful that in this market, she will make a profit and we will lose money. I’m resentful because she says “do this or that” and I feel like I am working for her rather than the other way around. But I do want to sell the property and move on. Anyhow, I did not do my routine Y workout—so I threw my arms up in the air and went and bought junk food and ate it. I was alone. I was angry to be doing so much work by myself. And the food did temporarily fill the void. But, like I said, I do not enjoy junk anymore. I don’t desire it. I prefer my high protein homemade smoothies for a treat and love to roast veggies and absolutely love whole grain for my complex carbs.
So, what did I learn from this junk food excursion? I did learn that ice cream, because of the high fat content, does not give me the crash that I would feel with candy. Dark chocolate is okay but I eat the whole bar of Lindt dark chocolate if I buy it. That is okay occasionally—would be better if I portion-controlled. My take on other candies: M&Ms—definitely marketed to sell the “crunch”. It’s an addicting texture. It no longer satisfies me. None of the Halloween candy interested me—too much sugar, corn syrup, and food dyes. I don’t like the chewy candy at all—that stuff is awful and sticks to my teeth—that is awful! I do like an occasional Warther’s hard candy. My issue with them is portion control. If they were in someone else’s candy bowl, I would have one. I would not buy a whole bag and have them in my home.
I narrowed down my decadent food choices quite a bit. Since I believe in quality—quality workouts and quality regular food—I will extend that reasoning to quality junk food. Ice cream—all natural and full fat—works for me. Not the crappy stuff that has chomped up pieces of candy crap and corn syrup swirls or anything like that—but the kind that has all natural ingredients and feels clean to eat. Breyers all natural vanilla is an example—that is a treat worth the calorie capital spent. This holiday season, there is a lot of crap desserts I would not touch. I’m going to spend my calories on something really good.
I make pumpkin rolls for Thanksgiving. This is a good thing for me to make because I don’t eat them. I used to love them—and my relatives and neighbors still do. I never say publicly that I think they are disgusting now. They of course have a lot of sugar and cream cheese. I enjoy that others enjoy my efforts. I don’t need to partake in eating them to really truly enjoy the process of making and sharing them.
Enough ramble. Happy Sparkin’, my friends!
Wednesday, November 17, 2010
Coach Vince has me do assisted pull ups with a wide grip tonight instead of narrow. It gets more back muscles involved. I’m LOTS better at decline sit ups—all my ab work has improved me so much, I did not know I got a lot better.
We did a whole body workout:
Triceps extensions with cable_10#
Triceps extensions with cable_15#
For the triceps extensions: set the cable at hip level, use rope handle, grasp handles facing the machine then ‘twist’ facing away from the machine to do the proper extension. I needed to back my body up to be close to the machine.
Assisted pull-ups_wide grip_103.5# assist_12 reps—good job!! I was much stronger on this that I expected especially since it was done at the end of class.
Hammer curls_special hammer curl bar----use FULL range of motion with these paying attention to tempo 2142—REMEMBER 4 full counts on the negative!
Leg extensions_75#--use 80 next time and complete 2 full sets.
Decline sit-ups---I rocked these tonight!! I had struggled with these a few months ago and had not tried them for awhile. Meantime, I've been doing crunches, reverse crunches and bicycles as well as captain's chairs at the Y and oblique twists. Wow! I am totally much better with decline situps and EXCITED!! YES--THAT'S WHY I LOVE WEIGHT LIFTING SO MUCH!!!
That was it! The 2 ladies in the class want to sign up next session as a group and asked me to stay. I wanted to switch back to mornings but I like this instructor. He focuses on form and I am learning a lot from him. I will probably sign again for the evening session.
Good job today!!! I give myself a 10. I walked the 5k route with DH after work – the same route I got rained out of for the Sunday race. So, I saved $50 bucks by not running the race when it was scheduled in the cold rain LOL! I ate within calorie range and all whole nutritious food—it seems to be coming naturally. I made a protein smoothie after school for DH and had made homemade bean soup for lunch. Cottage cheese for protein after the workout – and sweet potato for the calorie burn. Take my vitamins and calcium tonight, I forgot earlier.
Wednesday, November 17, 2010
I joined Carolyn’s Fabulous Fitness team. Shoot, it was her detailed food journal that really hit home for me that I needed to increase my protein. I have not gotten very involved with a small team before now. It has been a year, I’ve stayed private, but now I’m ready.
This week has been busy. My son took a job in NYC and I’ve helped him apartment hunt. I’m anxious that he like his new job, new city, new apartment—that he meets wonderful new people—and that he is safe. I have been eating more---EMOTIONAL EATING—with the stress of the relocation. I’ve journaled all this. I recognize my reactions to stress now and I have a plan. That plan—I’m off to the Y!!
Wednesday, October 27, 2010
Yesterday, I commented on a blog that was about the author’s frustration with tracking. I support tracking and know that, for me, I will track off and on for the rest of my life.
I have 2-3 months of accurate tracking from January through March of 2010. Back then, as I began weight lifting with a class, my fitness tracker gradually became a focus and my eating tracker less so. But I returned to my food tracker for 2 weeks early this month when I discovered the macronutrient ratios I needed for my success. The tracker was an eye opener! Initially, I thought it would be a struggle for me to consume THREE TIMES the protein and knock off the excessive carbs. But wa la—I’m achieving days I get 20% of my calories from fat (around 30 grams) and 135 grams of protein and 135 grams of carbs—and it is FEELING LIKE MY NEW NORMAL!!! I enjoy new food products (protein supplements in LIMITED quantities) and am mostly eating CLEAN with a few new favorite simple recipes. I feel great.
I read a thread about the challenge of Halloween for some. Halloween was a stumbling block for me in the past, but not anymore. My attitude toward food has changed. For example, over the last two weekends, I attended a baby shower and bridal shower. Cakes and treats did not grab ANY of my attention—consciously or subconsciously. I noted and commented on the beauty of the food presentation but NATURALLY I gravitated to meat, cheese, munchie veggies and black coffee while enjoying the events every bit as much as everyone else. Except I also got loads of comments from relatives about how great the weight loss was looking on me!! They all know I’m into spark— I’ve preached about it so much—and maybe someday they’ll join me.
The tracking has helped me get to the point where the new habits come naturally. They don’t feel that way at first. If the food tracker gets old, switch focus to something else for awhile. Like Rosannasanna Danna once said, there’s always something. For example, I switched my focus from the food tracker to the fitness tracker for awhile when weight lifting. I did food again then got into creating my own lifting routines when my formal weight lifting class ended. I needed to come up with a system of recording the workouts to make sure I was hitting all the muscle groups. Then I switched back again to food this time paying close attention to macronutrients.
My latest documentation effort is using my new omron pedometer to measure my “usual” activity during the course of a typical day. Wow!! Again, tracking something is an eye opener. I work out intensely at the gym but my own work—even on a very physical day—does not include very much walking. It reaffirms to me the importance of my regular Y activities.
I’m just saying, measuring objectively keeps you honest. They are tools. Use them wisely. Don’t burn out on them. Don’t allow them to become stagnant. If documenting food intake is not giving you USEFUL INFORMATION for the moment—focus on a different measurement. Streaks are great to measure.
Having said all that, access to your OLD documentation helps. My early food trackers helped me to see that I had eaten way too little protein for my whole life. My new little pedometer is awesome. I’m having fun with it. I “walk the pedometer” if I’m way under 10,000 steps. I’m letting my son use it this Friday for fun--his last day of band marching season.
Off to my morning exercise. Have a great day!
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