Wednesday, September 17, 2014
So I've been struggling with exercise lately, not really in doing it because I've been working out each day but in the way that I think my routine needs a change. So I have this new plan.
Instead of doing both cardio and alternating upper/lower body ST each day I'm going to do 2-3 full body workouts each week and do cardio as many days as I can, usually 6. I plan to rotate some ST workouts between Rachel McLish's awesome ST program, Jackie Warner's 40 minute full body ST and some various S90 workouts.
I think this new structure will help me. I tend to forget from one day to the next if I'm due to do upper or lower body and don't always have time to hop on spark to check my workouts the last few days. I also don't feel I'm getting as much progress in working my 15 minute ST workouts so what the heck...I'm going to try something different up until Halloween and then decide what works best for me.
I've been trying to look at my diet and figure out ways to improve it but haven't really come with any solutions yet. For now I'm trying really hard to stay away from all sugar and simple carbs, aside from fruit, and thats a challenge enough for the next couple of weeks. This morning instead of eating sweetened yogurt for breakfast I had plain yogurt with some of my own fresh blackberries and some ground flaxseed. I added a half packet of stevia which made it just sweet enough to eat and to help my taste buds make the transition to life without sugar. Unfortunately, just in the last few years I've really begun to enjoy fruit so eating only one serving of fruit a day is a real bummer for me and I'm still getting in 1 1/2 to 2 servings of fruit a day...and I want MORE!
Things are going well with my son suddenly living with us. Without going into it, we've had real serious problems in the past and he's 29 and starting over, so this is a real adjustment for all of us, but I'm happy to report that so far so good. He's working around the house and yard, getting in a lot of jobhunting and has 2 interviews tomorrow. He's also decided to go to phlebotomy school so he's looking into that as well.
Thanks for reading my blog, I appreciate your support! I would like to know how many of you do cardio and ST each day and how many of you do ST on specific days of the week? What brought you to that decision and is it working well for you?
Thanks for all your help spark friends!
Saturday, September 06, 2014
I tried something new with pork chops a couple nights ago and they turned out great so I thought I'd share the recipe with you! I call it...
"A dilly of a pork chop"
4 pork chops
1 container sour cream or plain yogurt - I use lowfat
4 Tbsp. dried dill weed
salt and pepper to taste
Pam cooking spray or extra virgin olive oil
1/2 cup dill pickle juice
1. Coat skillet with cooking spray or oil and brown the pork chops after using salt and
pepper to taste
2. Sprinkle 2 Tbsp of dill weed over chops when they are just about brown and cook for a few
minutes more: now add dill pickle juice
3. When browned all the way through add the sour cream and other 2 Tbsp dill weed and
allow to come to a boil
4. Reduce heat and stir well until the sour cream has become a rich gravy
Wednesday, August 20, 2014
Today was day 7 of my S90 day series and the workout of the day was LEGS. This is a tough ST workout that leaves your legs wobbly and weak right after the workout but strong and powerful later in the day.
The workout consists of different versions of squats, lunges and hamstring work with deadlifts and some stability ball exercises. I use dumbbells ranging from 3 to 12 lbs for this workout and really work up a sweat doing the exercises. My legs need some toning and each week I can feel them get stronger. YAY!
I am a bit behind in S90, not doing it every single day though I have managed to get in some form of exercise each day. Time constraints have been difficult for me and I'm just not good at getting up at 5:20 am to work out but I have my alarm and high hopes set for tomorrow morning.
Tonight I'm going to try to do 20-30 minutes of step ups while watching a movie with my husband as I know I need to get in a bit more cardio each week. I've been taking the dog for long brisk walks on the days I haven't done S90 and I'm feeling stronger and a bit less depressed. I just need to keep at it to establish a good, healthy routine to keep up my momentum. I'm very motivated and the difference this time is that I am not putting any time limits or strict pressure on myself. I am eating mostly clean, mostly gluten free and seeing exercise as a daily component of my overall fitness, not a do or die if I don't see results in a week.
Tomorrow I will weigh in and I'm willing to bet my weight is up because I always gain between 2 and 5 lbs the first 2 weeks of doing S90, I guess due to muscle swelling. I know that it will come off after the first few weeks and then into the 3rd and 4th week I will see my muscles again, which keeps me motivated to continue the program. I do admit I get tired of hearing Tom Holland's voice every day (he is the trainer of the program) but feeling and seeing progress makes his voice easier to bear...I know he is helping me!
Have a great day everyone! Tomorrow is S90 chest/back which brings me back to the beginning of the rotation for the first leg of S90. I'll keep you posted!
Thanks for your ongoing support, it means so much to me and really helps me exercise even when I don't feel like it. All my spark friends ROCK!
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