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Mini-Successes & New Workout Plan

Saturday, February 02, 2013

A pair of workout capris that I used to love have lived in the back of my drawer for a while now, because they have been way too tight in the waist, but this week THEY FIT! YAY for mini-successes!

The scale is still at 139, but that’s more okay with me now that I know that my body is changing. I just put together my workout schedule for February, which is a mixture of Lee Labrada’s workout plan from bodybuilding.com and a workout plan that I found in a fitness magazine. I’m excited to get started.



  
  Member Comments About This Blog Post:

KOFFEENUT 2/2/2013 10:38PM

    Way to go!!! It makes such a difference when the scale is not your only measurement of success - sometimes your body and energy levels are changing before that scale ever moves!

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Mirror vs. Scale?

Saturday, January 26, 2013

For the past 4 weeks I have followed my workout plan to the T. (I only missed one workout- when I was sick with a stomach bug)

So I have successfully completed:
4 runs:
- 5 miles
- 6 miles
- 7 miles
- 8.5 miles

10 gym workouts:
- 2 legs/back/abs workouts
- 2 chest/bicep workouts
- 2 shoulder/tricep/ab workouts
- 4 full body workouts

9 DVD workouts:
- 4 P90X- 2 plyometrics, 1 core synergy, 1 yoga
- 3 TapOutXT- 1 cardio, 1 plyo, 1 competition core
- 2 Insanity- 1 cardio conditioning, 1 interval plyo,

And next week my workout plan looks like this:

Sunday: 9 mile run
Monday: Back/legs/abs
Tuesday: Insanity Max Cardio Conditioning
Wednesday: Chest/biceps
Thursday: Tapout Plyometrics
Friday: Rest
Saturday: Shoulders/Triceps/Abs

Then it’s time for a new workout schedule…. Which I think will be gym and running heavy.

Over the past 4 weeks I have reduced my drinking big time and I have been eating healthier (with a few too many snacks at times), but the scale has only moved a little… :(

2 days ago I was down a pound and this morning I was up a pound… WHAT!
My scale also measures body fat, bone, muscle, water… and those numbers have changed… my body fat is down, my bone is up, my muscle is up and my water is up. So changes are happening.

I do feel good and I think I look better in the mirror… I can see more defined arm muscles and the tops of my abs showing a little… but I have to say its still frustrating that my weight is going UP!!! I know I shouldn’t care what the scale says, but I do. It’s discouraging to put in so much time and effort and then see that number go up… ugh!

I think for the month of February I should measure my success through progress pictures also, and not just the scale. If I’m brave enough I will post them… we will see. Have a great and healthy weekend!

  
  Member Comments About This Blog Post:

CHRISTYJS 1/26/2013 3:02PM

    Congratulations! Looking forward to updates.

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JUST DANCE!

Sunday, January 20, 2013

I have a new favorite form of entertainment! Just Dance 4. It's soo fun!



It’s a Wii game where you dance to the latest songs. You are scored on how well you can keep up and follow the moves. You also gain points and win prizes along the way. There are a number of different challenges and levels to get to. They also have a Just Sweat feature, where you can pick between different “workout” intervals between each song and it will even track the calories you burn.

I have been eyeing this game for a little while now, and finally decided to get it on Friday, and I’m so glad I did. Right when I got home from work, I started playing and was cracking up laughing… my husband got home about 15 minutes later and he too starting laughing hysterically. I guess he didn’t expect to find me dancing my heart out and singing at the top of my lungs to the latest pop music (that’s not normally the genre he listens to). I’m also not the most talented dancer, but man this game is fun. And you can burn some calories!




Yesterday I planned to just play for 10 minutes and then head to the gym for my shoulder/tricep workout, but…. Those 10 minutes turned into an hour. And guess what… I burned 400 calories doing it! I was having so much fun that I didn't want to stop. ( I was a dork and attempted to take pictures of my dancing skills!)



I then went to the gym. I was super pumped after singing along and dancing to various up-beat songs. So I had an awesome workout:

1. 10 minute warm-up on the stair stepper
2. Shoulder/Tricep workout: (3 x 12 reps):
-Front Raise
-Side Raise
-Arnold press
-Overhead Cable Extension
-Dips
-Tricep Kick Backs
-Barbell Upright Row
-Bent over Lateral Raise
3. 20 minute HIIT on the treadmill

I burned 650 calories in this workout according to my heart-rate monitor. :)

Then I came home and baked a tasty chicken with veggies and had that with a glass of wine and a big salad. We watched a movie and went to bed early. I guess I was exhausted after all my dancing fun!

  
  Member Comments About This Blog Post:

RISAMEANSLAUGH 1/20/2013 3:19PM

    This sounds GREAT! I've got tomorrow off, so I'm going to look tonight and maybe give it a try. Awesome amount of calories burned!

"Ten cuidado" means "take good care"
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It’s been a killer week so far!

Thursday, January 17, 2013

Daily workouts= Check
Reduced snacking= Check
No alcohol= Check

I’m loving the gym right now. Normally I’m a bigger fan of workout DVDs, and I find myself looking forward to those rather than my trip to the gym... but not this week! I love my new routine of going to the gym first thing in the morning. It’s so energizing, and it’s also nice to have more time in the evening to cook a healthy meal or do other things on my to-do list. (I am still sticking to my current workout schedule though- 3 days at the gym, 2 days of workout videos, and one long run, but I think I will be changing it up next month.)

As for snacking, I decided to try something new… This week I made sure to have easily accessible LOW-CAL healthy snacks around, like cut up carrots, a cut up apple, or cherry tomatoes. This way when I just want to munch on something I can do it without putting a major dent in my caloric intake- like I was doing with my delicious protein bars.

As for alcohol, I am still drinking wine on the weekends, but I have found that drinking=eating more. I guess I always knew that was the case, but now that I’m tracking things and trying to be more aware of what I put in my body, it amazes me how much more I consume on the days I drink. So lately it hasn't been a struggle or even something I desire during the week, because no alcohol=more control= eating/being healthier.

So that’s just a mini-update. Hope everyone is having a great, healthy week!

  


Healthy day! yay!

Monday, January 14, 2013

I had a nice 5 mile run yesterday evening. It was not too intense, but felt great to be outside after being cooped up in the house with a stomach bug for the weekend. Then this morning I had an awesome legs, back, abs workout in the gym plus 20 minutes of cardio.

My work schedule recently changed from 8am - 4:30pm to 8:30am – 5pm. That extra 30 minutes in the morning is amazing! I now have time to make it to the gym in the morning, come home and eat a nice breakfast, get ready, and still have enough time for my 28 minute commute. I’m super psyched about this change, and it really feels so great to have my gym workout finished already. Plus it was just me and 3 elderly men in the gym at 6am. Loved it! Yay!

Last night I made overnight oats, so my breakfast was ready and waiting for me after my workout. I basically just put raw oats, protein powder, chia seeds, flax seeds, raisins, cinnamon, and stevia in a bowl, covered it with almond milk and let it sit overnight. This morning they were thick and tasty! I also added blueberries on top this morning. So good! I packed a healthy lunch today for work- chicken breast and various veggies over brown rice and a big apple as dessert. I will also get a latte sometime today. Then I’m going to have salmon, veggies, and a big salad for dinner tonight.

I have logged all of my food for the day. I’m actually using the Lose it app on my phone because it’s quicker and easier for me to do it throughout the day, and I have greater success sticking with food tracking when using this program.

I’m feeling super motivated and healthy today! Yay! I will keep this up throughout the week!

  
  Member Comments About This Blog Post:

IRP1114 1/14/2013 8:10PM

    Wooohoooo way to use the time in the morning! Yum sounds like a awesome eating day too! Keep it up :-)!

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SUSIQZER 1/14/2013 2:25PM

    What a great healthy day! Amazing the difference than extra 30 minutes makes in the morning!!


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LINWASH23 1/14/2013 1:57PM

    I know the feeling. emoticon

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