Thursday, March 12, 2009
I'm in the 2nd week of the new workout and I really love it! When I'm done working out, I can feel it in my muscles. I was at a point where even though I was training hard, I hadn't been changing the reps. When I read an article in M&F Hers recently discussing how to utilize reps I realized that I'd been working different programs all within the same rep range (low reps heavy weight) trying to build muscle. Just when I think I know what I'm doing I find out something new. It's what keeps it so interesting for me. I really enjoy the challenge of both the mental and physical aspects of this process!
Peace is seeing a sunset and knowing who to thank. The happiest people don't necessarily have the best of everything; they just make the best of everything they have.
The road to success is not straight. There is a curve called Failure, a loop called Confusion, speed bumps called Friends, red lights called Enemies, caution lights called Family.
But, if you have a spare called Determination, an engine called Perseverance, insurance called Faith, a driver called Almighty God, you will make it to a place called Success.
SETS REPS WEIGHT
assisted pull-ups 3 x 10 125 lb
single arm DB bent over row 3 x 10 25 lb
wide grip seated row 1 x 8 80 lb
wide grip seated row 1 x 8 75 lb
wide grip seated row 1 x 8 75 lb
close grip seated row 2 x 8 75 lb
lat pulldown 1 x 10 70 lb
lat pulldown 1 x 8 75 lb
lat pulldown 1 x 6 80 lb
barbell bicep curl 1x10 30 lb
barbell bicep curl 1 x 8 35 lb
barbell bicep curl 1x 8 35 lb
barbell bicep curl 1 x 6 40 lb
preacher curls 1 x 10 25 lb
preacher curls 1 x 8 30 lb
preacher curls 1 x 8 30 lb
preacher curls 1 x 6 35 lb
incline bicep curls 1 x 10 30 lb
incline bicep curls 1 x 10 30 lb
incline bicep curls 1 x 4 20 lb
incline bicep curls 1 x 11 30 lb
incline dumbbell curl 1 x 3 20 lb
concentration curls 3x8 17.5 lb
concentraton curls 3x2 15 lb
concentration curls 3x6 17.5 lb
concentration curls 3x4 15 lb
cardio: spinning 60 min
Wednesday, March 11, 2009
Wednesday, my poor daughter home on spring break needed to go see the doctor as her previous illness returned. While in Boston she had severe pain on one side of her throat, and got antibiotics from the health center on campus. Unfortunately they had her taking too small of a dose and the infection was not completely destroyed and instead was just brewing under the surface. So we spent the afternoon at the doctor and then the pharmacy.
60 minute spin class no weights, cardio only
Interesting new feature on Spark People coming on Monday I look forward to checking it out.
Monday, March 09, 2009
I know that's a negative thought, and I try to refrain from such, but I have been in such a good groove where I wake up BEORE the alarm, and get going without even feeling it. But since we lost our hour along with the sleep lost getting up at 3 am (actually 2 without the time change) to go to the train station, I really wasn't feeling like getting out of bed when the alarm went off this morning.
However, I did get up and though I was a moving a little bit slower than normal, I got out to the gym on time and got my strength training completed in plenty of time to get to spin class.
I am in the second week of a new workout and it's really a good one. Today's workout:
arnold press 3x15 35lb superset
w/seated lat raise 3x15 16lb
upright barbell row 2x15 25lb
w/front raise to overhead raise 3x15 20lb
bent over lat raise 2x10
w/lying lat raise 2x15 x 2
60 min spin class
Starving is a one-way ticket off the weight loss wagon. Practice filling up on healthy eats to stay satisfied and stick with the plan.
1. Boost breakfast. Wake up to a feast fit for a queen. "Metabolism is higher in the morning, so you should eat more," says SELF contributing editor Janis Jibrin, F. D. Obese women who ate a 600 calorie breakfast shed about 40 pounds in eight months, whereas those who ate smaller meals netted only a 9-pound loss, finds research from Virginia commonwealth University in Richmond. A combo of protein carbs and fat will keep you full for hours. Hav a whole grain waffle with peanut butter, or yogurt with fruit and nuts. (Personally, 600 calories would be a bit much in my opinion--I try to stick to 300 or less. However, eating a mix of protein and complex carbs is the key.)
2. Make smart swaps. When researchers at Johns Hopkins University in Baltimore gave people lunches made with mushrooms or the same meals made with meat, the 'shroom consumers ate 42 percent fewer calories than those eating the beefier dishes. Ounce for ounce, fungi have fewer calories than meat, but are as filling. Also consider using carrots, broccoli and brussel sprouts. Today, cook wth veggies instead of high-calorie animal protein in casseroles, pasta dishes and sandwiches. (I pretty much eat unlimited amounts of veggies, the fiber keeps me full and thus satisfied longer.)
3. Focus on real food. Many dieters start their battle of the bulge by filling their fridge with light versions of treats such as ice cream or muffins. Resist the urge! "Diet" food leaves you unsatisfied (physically and mentally) and lures you into believing you can eat multiple servings of cake for minimal calories. "Instead, eat a sane serving of the real thing," says Molly Gee, R.D. a project leader in the department of medicine at Baylor Colleg of Medicine in Houston. Savor an ounce of dark chocolcate, a cube of cheese or a scoop of ice cream. (I disagree with this in that I made a conscious choice to remove those kinds of foods entirely and find healthier choices for treats. I know very few people who can be satisfied, especially me, with the proper serving sizes of most high calorie foods in the dessert catagory. With the exception of sugar free jello/puddings, I eat fruit, non-fat yogurt, non-fat cottage cheese and Laughing Cow lite cheese to satisfy my sweet tooth. I know that having a small serving of these foods would only leave me wanting more. I agree that the "diet" food versions are not satisfying and will undue efforts to lose weight, but I choose not to indulge at all, that's what I know works best.)
4. Have a game plan. Like any great journey, your path to weight loss will require some planning. Thinking ahead helps you avoid those desperate moments that land you at the vending machine or have you dialing for greasy takeout. Today, plot out your meals and snacks for the next few days. Each night, compare what you ate to your plan, applaud your successes and troubleshoot your trip-ups. (This is excellent advice! Nothing works better than planning ahead. I keep a giant bowl of salad greens in my fridge at all times. If I'm going somewhere that doesn't offer healthy food I can throw some in a travel container and take it with me. Or, eat ahead of time so that I'm full and not tempted to eat badly.)
5. Favor fiber. Foods rich in fib er are a key weight loss tool because they're so filling. "Make a list of high-fiber foods you ove and keep a supply of them at the ready" says Christine Gerbstadt, M.D., a registered dietitian in Sarasota, Florida. We're not just talking about cereal--berries, pears, sweet potatoes and edamame all count. Work as many as you can into your day. (More excellent advice! They type of calories are just as important as the number of calories consumed. Fiber assures you get the most out of what you eat.)
6. Move more. Exercise doesn't only burn calories, it fuels your resolve, says James Annesi, Ph.D., director of Wellness Advancement at the YMCA of Metropolitan Atlants. Working out improves your mood and bolsters self-confidence, makint it easier to stick to your eating plan. Start building up sweat equity with your daily workouts. (Very true!)
7. Stash snacks. "Letting yourself get too hungry in between meals makes it more likely you'll grab the first thing you see and overeat," says Willow Jarosh, R.D., of New York City. "Pack two 150 calorie snacks a day so it's easier to reach for something healthy." Try string cheese and an apple or 1/2 cup berries with a tablespoon of almonds and 1 teaspoon of honey.
Saturday, March 07, 2009
We got an early taste of spring today, 60+ degrees and I was running outdoors in a tank top. It was amazing to be out in the sun and fresh air. I had originally planned to run early in the morning after I took my cat over to get her rabies shot at the Township free clinic. But, when I got home I had to make my son and his two friends breakfast before they headed off to Maryland to visit another of their friends. Then of course there was plenty to clean up, and some laundry to do, etc, etc., etc., By then it was time for lunch, so I ate, had a few more chores to get done, and by then it was 2:00. so, I was waffling a bit; yes, I'm gonna run, no I'll go tomorrow, on and on. Finally I told myself, just go and walk. Once out there, I started to run instead of walking and it felt hard, as it often does at the start, so I told myself I'd run for half and walk half, but as I continued on, I got into the music and found a rhythm and ended running 3 miles. It was so warm outside that I took off the hoodie I was wearing after about 5 minutes. It was the first time in over a month that I'd run. I plan to run again tomorrow morning and would like to add a few runs each evening as well.
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