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Streak - 6/14 Complete!

Friday, January 08, 2010

And today is day 7 so after the day is done I will get to say ONE WEEK DOWN ONE WEEK TO GO! :D

So.... yesterday....


We were at football friends' house to watch the BCS National Championship -- AKA, the day BAMA gave TEXAS the SMACKDOWN! :D ROLL TIDE!

It actually went overall really well -- the meal itself was so normal, I broke my own splurge meal rules and doubled the dessert. But seriously, my "meal" was chili and I would have eaten more calories for dinner alone on a regular day, let alone dinner and dessert, so it was really more like a normal meal and a splurged dessert. I'm calling it a win because I did NOT overdo it like crazy and I did NOT feel overstuffed. HURRAH! :D I thought about eating certain things and then I remembered my goals and thought about if I was full or not and I didn't do it. :)

Everything else was tracked, I got in my 10min (PLUS) with my run, water was good, so all is well in streakland.

TODAY - I had to get up earlier to make it to the gym since I have to be at work earlier on Fridays and I was rEALLY close to calling it, but I wanted to get in the NROL4W workout NOW instead of Sat since that would be a good 4 days inbetween the workouts, so I dragged myself up into the FREEZING cold (for AL - it was in the teens!) and feeling proud of myself I went to the gym to find that the mirrors WERE STILL MASKED. UARUSGHAHSGASHRGH.


So I decided, well, to keep the streak alive, I am going up to the cardio floor.

JERKS. And while I was going up there I thought of a contingency plan for myself -- I'm going back tomorrow and if the mirrors are still masked, I'll do the workout anyway but do the romanian deadlifts w/ dumbbells since I've done that a million times and every other exercise is also something I'm very comfortable with and at least I'll get it DONE.

And I see the rowing machine! PERFECT -- I'm just getting back into erging so 10min is actually a good effort for me on that machine and not just a teaser, so I went for it. Pushed a little longer to get 2k meters (10:20) and then turned off my HRM when my HR got back down, so for 11 minutes I burned 116 calories. WOOT!

And speaking of erging I found a new challenge on the concept2.com website and created a team for my rowing club to participate. One person has joined (the host of the fabulous Christmas party, wearer of utilikilt, and erger extraordinaire). He's already erged well over 28K this MONTH! WOW! So the pressure is on now for me to feel like a legitimate contributor to the challenge. :D I figure I can actually use it for my warmup everytime I go to the gym at LEAST and then for a bonus workout on some other days when I have time. Maybe I will do my "intervals" on that when the NROL4W calls for it. (Although the current challenge ends at the end of this month, there's another one in March-April). WOOT.

So anyway, my new workout plan turns out to be ideal for this morning's schedule. Previously I would have been running like a chicken with her head cut off to make it to work on time after the longer workout, showering, going home, packing my lunch, and trying to eat SOMETHING.

Instead, I took a leisurely shower, went home, packed my lunch, made a smoothie, and got to sit and drink it while watching an HGTV 30min show. WOOT! (Those are down to around 15-20min with me fastforwarding commercials and stupid stuff hahaha). Time to BREATHE!

AND when I headed out, I saw that they started removing the masking!!!! One wall of mirrors was already done. :D So tomorrow I should be ALL SET to finally do the new workout.

Not to mention that now that I've been FRUSTRATED in NOT being able to do it for so many days, I'm even more excited to do it because I've been mentally preparing for it all week! :D

The main challenge I face this weekend is staying on track with my food. Our internet got knocked out! A pipe burst and flooded our complex's server room (yeah, we have our OWN internet service for the complex which is crazy cool, but not when it gets flooded). So... apparently they don't expect it to be repaired until next week. LAME. So I will be going old school with the nutrition tracking -- pencil and paper. And I'll have to do my best to stay on track. There are some unknowns but for the most part I know how many calories are in what I eat. So I should be at least close when I come back and log it all -- yes, I am committing to log everything on paper and then when internet is available come back and log it all online. A pain, but I think it will be a valuable experience.

On top of that challenge is the fact that I have used my splurge meal! BUT - I have dinners planned and we have food for healthy breakfasts and lunches and snacks, so really I should be fine. Typically a splurge meal for me would be on the weekend, but it will be nice to have one without it.

Homemade pizza is up, as well as my NEW recipe of the week -- Salmon Cakes w/ some Ginger sauce or something. :) I can't remember the title, but I'm excited.

  Member Comments About This Blog Post:

RUN_LIFT_EAT 1/11/2010 4:51PM

    I am so glad you had a great weekend. A great healthy weekend, at that! I wish my gym would get Zumba, it sounds like so much fun.

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ANEPANALIPTI 1/11/2010 2:06PM

    You are great... SIMPLE!!!!! Did you check out the yoga class? I can't wait to hear bout new rules of lifting!!!!!!!! I'm DEF. interested!

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SIMPLE_TAILOR 1/9/2010 6:22PM

    Kudos on going old school.

I realize you are down there, but I'm going to be routing for anyone except Bama because of Sabin. I was a Dolphins fan and am bitter about the way he left them hanging.

Enjoy your weekend!!

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MBSHAZZER 1/9/2010 11:53AM

    Great job with the splurge meal! Isn't it interesting how once you "allow" yourself to splurge, it kind of takes the secret thrill away. You could be on to something here.

I love the challenge you set up with the rowing team, too! That's going to keep everyone on track and it's so motivating for the team! YAY DANA!!!

Have a great weekend... stay warm, stay on track and hope your intertubes are up and running soon!

P.S. - ROLL TIDE!!! They deserved that win after the fabulous smackdown they gave the Gators... and they made TIM TEBOW CRY!! LOL!

Comment edited on: 1/9/2010 11:54:32 AM

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JESPAH 1/9/2010 10:32AM

    Isn't it interesting what we think of as splurge meals now? Very different, eh?

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KEAKMAN 1/9/2010 9:52AM

    I love all of the energy and enthusiasm you ring to all those aspects of your life - erging, weights, smoothies, internet, football (even if you root for the wrong team!), and salmon cakes. (I'll have to check out that recipe, although living in the PNW, we get fresh and smoked salmon by the boatload here, so it feels weird buying canned salmon!

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LASHERTHECAT 1/9/2010 8:50AM

    Well done on the splurge meal!! emoticon

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SKYFYRE 1/9/2010 1:28AM

    I'm glad there are people that get "excited" about salmon cakes, eww! Congrats on sticking to the program, you are rocking it! Yeah! I love your flexibility at the gym, very important to success! Rock on with the amazingness!

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TAIMOIRAI 1/8/2010 11:57PM

    Sometimes dessert is necessary. I'm making wedding cake truffles tomorrow since we didn't keep any of our wedding cake, and I plan on not regretting it one bit. :D

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FITTYTIF 1/8/2010 11:25PM

    way to go on your week down! One more to go!!
as for the weekend. You will be great! Good luck!

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TRACYZABELLE 1/8/2010 9:18PM


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DDOORN 1/8/2010 8:11PM

    Are you SPARKIN' or WHAT?!? Woo hoo!

Nice to have a techie landlord...especially when they take care of the plumbing too... /s

Have a super weekend!


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    Sounds awesome to me!! You're doing GREAT! Keep it up girlie!

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Streak - 5/14 Complete!

Thursday, January 07, 2010

Getting close to the one week mark! WOOT! :)

So.. IT SNOWED on my run today! It's snowing right now. Wheeee :D

Snow sooo does not want to show up in pictures. WAH! But I caught a snowflake and tried to get a picture before it melted! Can you even see it? HAHA

It wasn't really snowing when I started running, as I got going I saw a flake here and there and that was fun, but as I was running BACK to the car, they got more and more frequent and then it actually looked like real snow. :) The flakes are almost all suuuper tiny, nothing's sticking yet, but the REAL snow forecast is for this afternoon so we'll see.

OH and apparently I scared some people off of erging!!! :( That makes me sad.

Erg = rowing machine! I think it probably stands for ergometric rowing simulator or some nonsense. I never really bothered to find out for sure.

Here is:

How to ROW like a ROWER (for anyone wanting to erg that has never rowed and maybe doesn't know where to start!):

1. Starting position - leaning forward, arms on either side of legs, legs folded (knees up), arms straight reaching forward, head up looking straight ahead.

2. DRIVE! - First, push down with your knees, maintaining the forward angle lean of your upper body. When your legs are ALMOST straight, begin to open your back, passing straight up and down for a slight lean back. THEN as you're leaning back, pull back with the arms. The handle should hit at your chest, for ladies, right below the bust! (like at your braline). Your elbows should come out to your sides -- elbow up and out, not down next to your body.

3. Recovery - first shoot arms straight forward, then lean body forward, and when you're leaning forward all the way, raise your knees and let your butt slide forward.



I bet there are videos out there, too, but if you do these things, you won't look crazy. :D And even if you don't, you'll only look crazy to those who row which is probably no one at your gym, let's be honest. Maybe 1 or 2.

Tracking - DID IT. my protein was 30.3% at 138g, fats 22.3% and carbs 47.4% according to the SparkReports. :) NICE!

10min, went to the gym. WOOT. Water - did it even though I forgot my water bottle. NOT TODAY.

Well- gotta get going!!! :D

  Member Comments About This Blog Post:

LAFTERSFREE 1/8/2010 5:25PM

    every time i looked out the window, i couldnt see any snow, and i went out a lot yesterday and STILL didnt see any. but im glad they closed work for the big snow storm that never was!!! :)

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EDGEOFSANITY 1/8/2010 3:54PM

    Thanks for the lesson on rowing. DH has been driving me nuts trying to get me to "do it the right way" Now to actually start using the rowing machine lol!

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TRACYZABELLE 1/8/2010 3:14PM

    Been snowing all day here today-- glad I am inside doing laundry

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    I used to use the rowing thing a mah bob at the gym eons ago the last time I lost a ton of weight. Maybe I should hit it up again soon for something new.

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    Snow? Is that what it is? Whew! I seriously thought you had taken a picture of some bird poop! hahahahah...sorry!!! :)


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KJNE8O 1/8/2010 12:06PM

    I need to get on the erg at the Y just for something different! (and you didn't scare me) so between spinning, running, the elliptical, step & dance aerobics and strength training if I add the erg my body will always be way confused! LOL

Great job!

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SWEETZMIX 1/8/2010 10:58AM

    uggh snow. I hate snow! Glad you are enjoying it!

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TAKEONME48137 1/8/2010 9:03AM

    Yay snow! They were/are talking about snow here, but it is either not cold enough or there's not enough precipitation. I don't know if you saw my FB status the other day, but it was colder in Tallahassee the past two mornings than it was in Anchorage, Alaska. LOL @ Florida. What a funny state. Anyway, the erging business does sound a bit scary, but one day I'd like to try it. There's so many things I want to try, I just need to actually, you know, do it. haha Anyway, I wish you continued success on your streaking. DANA'S GOING STREAKING! lol jk Have a great day! =)

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KEAKMAN 1/8/2010 8:53AM

    I'm jealous. Last year when we had snow I wasn't a runner. Now this year we are getting some more, and I can't run! I have never run in the snow and I want to try it!

And I am so not scared off of rowing - your enthusiasm would make me want to try it, except I already know that I like it!

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SKYFYRE 1/8/2010 12:25AM

    Awe! Cute little snowflake! I love it! I also love that snow is not falling here! Great job on the nutrition today! YAY! Oh, and you never scared me from erging?! Weirdos!

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DDOORN 1/7/2010 10:46PM

    Love low-carb living!


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LILHLFPINT 1/7/2010 10:31PM

    (lol! i saw the picture before i read your post and i thought you were going to say you tripped and fell and got a tiny rip in your pants! lmao. it's a snowflake not a rip! ha ha.)

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WHATAGRL42 1/7/2010 8:07PM

    Awesome low carb day! I shoot for somewhere in the 30% range (ie: 30 to 39%). Makes a huge dif. Also love your description of rowing machine technique. I can actually mimic and picture how this looks, based on what you said! I wish we had a rowing machine at my gym. I used to balk at it, at my other gym, simply because I wasn't sure what to do. Now I know.

RE: snow. It almost NEVER snows here in my part of CA. When it does, it's just like you described.... a teeny flake lands on you. then u start to see a few more teeny flakes. Everyone gets excited and starts making calls. As soon as we get 3 inches, schools and businesses close. No snow yet this year, not even a flake, but I'm hoping....!


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    i have never seen anyone on the rowing machine at our gym. however, i was standing near the front desk the other day and one of the girls asked the owner if he knew how to adjust the tension because a member had asked her earlier in the day. i had to show them both lol. keep on streaking!

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KSGROTHE 1/7/2010 4:36PM

    emoticon on keeping up your streak! I'm trying to do my own streak now.

emoticon for the explanation on erging. I guessed it was a rowing thing, but I didn't realize that "erging" referred specifically to using a rowing machine. I've never used one, but I'll refer to this blog if I ever get a chance to erg.

- Karen

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JOHNBABJR 1/7/2010 3:55PM

    Dana, I have some "extra" flakes here in Central Indiana today. I'd be happy to send them to you!

Keep up the good work.

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MBSHAZZER 1/7/2010 3:19PM

    Thanks for the tutorial.. I've been meaning to try the rower!

BTW, it may actually snow here in FLORIDA!!! WTH??? Glad you enjoyed your run today! :D

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    Um . . just one thing to say really.

Do you want my snow? All of it? I have a good 5 or 6 inches of cover in my yard. My folks have about 23 inches. You're more than welcome to it. It's gonna blizzard here again this weekend. Please. Let me send you some.


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MOTHERBEAR4 1/7/2010 2:42PM

    Wow - Your blogs are inspiring! A member of the current boot camp had a question about excess skin after weight loss - so I search SparkPeople to find someone's blog that could possibly get her the right answers, still keep her in the right direction.
So I found where you had blog about excess skin and put that in the link to my reply. Also check those links on the blog - I wanted to know also!

So thanks for that awesome blog post about that. You ROCK!! emoticon emoticon emoticon

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TAIMOIRAI 1/7/2010 2:32PM

    I miss snow so much! It snowed once this year and I was stick inside working all day. :( I'm glad you're getting a lovely winter storm and got your run in before it!

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FINDINGMEIN2012 1/7/2010 1:55PM

    We have a rowing machine at home...but now I wonder if I do it right!! (I think I do...I know I do legs first before arms...but I wonder about the recovery part...) LOL! Now I won't be able to do it at all because I'll be thinking so hard! (I'm not all that coordinated...) Thanks for the explanation!!

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KASHMIR 1/7/2010 1:43PM

    Oh How I WISH there were only 1 or 2....the past 3 trips to the gym I wanted to row...no chance. There are only 2 machines, and for an hour straight they were in use. Maybe next time!

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    We have a whole lot of dragon boat racers here in Portland, so I bet there are more than 1-2 at every gym!!! But I don't mind looking crazy, I don't even need to row to do that! Just walking and talking seems to be working fine for me!

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RUN_LIFT_EAT 1/7/2010 1:17PM

    Hey thanks, that actually does help! I am taking the plunge next time. We're supposed to get snow, too, but I don't want it! Though it is pretty :)

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Streak - 4/14 COMPLETE! :)

Wednesday, January 06, 2010

Today -- so far I'm on streak, but I was irritated this morning!

I was soooo debating the gym today. I'm sore, NROL4W says you can do the workouts 2 in a week instead of 3, up to you, maybe this week I should only do 2...

But tomorrow I want to RUN (it's supposed to snow and I want to take this first opportunity EVER to run in snow!), so I didn't want to push it to tomorrow... so I decided, OK. Gym it is!

So I head to the gym finally, feeling all proud of myself, and walk in to see the mirrors in the ST floor masked off. And then I see the painting equipment on the floor.... and then I smell the fumes. GRRR!!!

So, if it was just fumes, I might have still done it, but without the mirrors AND having the fumes... a no go. I REALLY want to get my form ON POINT during these workouts and I need the mirrors to help me while I'm still re-acquainting my body with strength training, as well as trying a new thing -- a deadlift w/ a barbell. So...... yeah.

But I thought about my streak and realized if I headed upstairs to the cardio floor I could easily knock off my 10min and keep the streak alive! :D

I ended up doing 20min on the ArcTrainer, and while I was there I saw a lady get on the rowing machine and I was like *DOH* I should have erged! Then a dude came over... and boy watching them made me feel I HAD to get on there. So after that I did 5min on the erg. WOOT. I know, 5 min sounds like nothing, but I was being careful watching my little pressure curve to try to get it even and archy instead of pointy and crazy, and this was my first time erging or rowing since before the marathon so I knew I was doing a good job taking it a little easy.

The main reason watching those two made me feel I HAD to go over there? Their form looked CRAZY. I mean, now that I know how to actually row, the movements they were making just looked totally insane. Imagine you know how to do a jumping jack, and there's a jumping jack station at the gym. You look over and people are jumping -- arms up, legs together, appendages flailing all over the place, no set rhythm... I mean sure, they're moving! And they're probably getting their heart rate up and working some kind of muscles, but they look like lunatics. :) hehehehe. Before I learned though, I never would have taken a second look. (So in the realm of normal people they didn't look crazy I don't think... just to the trained eye.) I hope I didn't look too crazy when I was erging before I learned to row. I think I had a decent motion going on but my rhythm was not the rowing ratio of DRIVE...slow...recover... DRIVE!

So anyway... The moral of the story is that the streak is alive, and I did more than 10min, and more than the 20 I planned for, got a great workout, and all is well. I will run tomorrow, and head to the gym for NROL4W on Friday since I planned to do that anyway, I only thought I'd be doing workout A again instead of workout B for the first time.

I also plan to do a class at the gym this weekend and go for a run. Those are my vague rest of the week fitness plans.

As for yesterday's tracking - DONE! I was within cal range, and hit my macronutrient goals almost perfectly.

At work, graphs will not generate in the reports on SP, dunno why. But I calculated based on grams to cal divided by overall to find the percentages, and obviously some of the rounding made this a little off because I got an extra FIVE PERCENT, but still -- the idea is balanced nicely.

Carbs 41%, fat 31%, protein 33% - 152g WOOT. :) So I'm gonna pretend it's 40/30/30 even, but might be more like 39/29/32? Eh, whichever, it's nicely balanced and I got plenty of protein.

I'm going to have a struggle with water today -- I left my water bottle at home!!! So I'll have to purposefully go and drink water from the water fountain, fill tiny styrofoam cups w/ water at lunch... stuff like that. More difficult to measure but I gotta get my H2O!

Also watched the premier of Biggest Loser this morning (with lots of fast forwarding, per usual). Italian dude made me think of BOTZZZ - over 500lbs starting... Italian... ok those are really the only reasons, but still. It will be cool to see this man going through a similar starting point as one of my SparkFriends. Have no idea how tall TBL dude is though. Looks tall. But relative to people on TV that are midgets. (like Jillian good grief.) Other than that I don't have a whole lot of feelings yet because everyone is so new. I'm excited about the teams that have a special challenge, not saying anything about it to avoid spoiling, but if you've seen it you know what I'm talking about.


  Member Comments About This Blog Post:

NATURALLYME126 1/7/2010 12:52PM

    Your doing great as usual girlfriend! I had to laugh when you said those people looked crazy rowing. Lol. I haven't watched the new season of the BL.

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TAKEONME48137 1/7/2010 10:12AM

    Wooo workout! What is erging by the way? You talk about it a lot...hehe

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SIMPLE_TAILOR 1/7/2010 9:58AM

    bummer about the gym maintenance, but big kudos on the workout.


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RUN_LIFT_EAT 1/7/2010 9:19AM

    I don't think it would be advisable to workout with paint fumes! I think you did the right thing to keep the streak alive!

I also just decided that I am even more afraid to EVER attempt the rowing machine :(.

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HOPERY 1/7/2010 6:44AM

    Let me know how your first ever snow run goes! I have been deep snow running here. It is harder than running in sand on a beach. Great leg work out I think.

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JESPAH 1/7/2010 6:02AM

    The guys who weren't rowing with proper form are probably on target for injuring themselves.

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    hmmmm. i didn't even understand your first paragraph about rowing. lol. too much rowing jargon. way to keep the streak up. what idiots renovating in possibly the busiest week at the gym all year. doh!

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TAIMOIRAI 1/7/2010 1:18AM

    I was so sad the blue ladies had to go home. I really can't wait to see what this season brings!

I've also been watching the Eric show on TLC, and I have to say I'm a bit annoyed by it. He and his wife are so whiny. That's not the Eric I remember.

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BRE7482 1/7/2010 12:12AM

    It's funny the things we notice once we know better. Whoo Hoo for staying at the gym and not leaving.

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LAFTERSFREE 1/6/2010 10:31PM

    dont make fun of the flailing lunatics! IM STILL ONE OF THEM!!!!! :)

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DDOORN 1/6/2010 10:29PM

    Keeping the Streak Sparkin' along! YES!

Hey just wanted to say thx for reminding me how much I've truly valued keeping up with you since the Convention in San Diego...so many formative contacts which continue to mean so much to me! ALL of you who spoke on the panel and many others...KSIGMA (Greg) who went on to speak in Cincinnati...what a beautiful townhouse and gesture on his part!


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KEAKMAN 1/6/2010 10:25PM

    I was so thikning about your while erging this morning (why is it called erg?) Anyway, I was wondering what you would say about my form, and if I would drive you crazy. I read your post on the HTC team page, and I *think* I am doing it right.

Good for you for maintaining the streak!

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KJNE8O 1/6/2010 10:07PM

    Way to go on the Streak! WOOT!

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FITTYTIF 1/6/2010 9:34PM

    Okay I have not watched BL yet so I am skipping that part of your blog. But congrats on the streak! Way to go what a great way to make a bad situation good!!!

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MARLIE13 1/6/2010 9:34PM

    I was already nervous to try the rowing machines at the gym and now even more so. lol!

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    re: informed watching of rowing.. that's how I feel about acting on tv, or truly bad singing of alleged professionals. Sometimes it's just too much for me to bear.

You kick butt lady - woot!

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LAB-LOVER 1/6/2010 8:56PM

    I could totally relate to part of this blog - I used to row in college and I've seen me some crazy sh*t on the rowing machine... people who make it look PAINFUL rather than smooth flowing motion. I don't love rowing indoors, but if I'm in the right frame of mine, I can close my eyes and be back out there on the river, wind on my hair, blisters on top of blisters on my hands, with eight people moving as one. I DO miss it! Of course that was the ONLY other time in my life that I've ever been anything resembling athletic - and it was short lived.

I faltered on my exercise streak today - I had a long day on the road -- but will make it up tomorrow!


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JOHNBABJR 1/6/2010 7:26PM

    The streak continues! Great job, Dana!

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S318830 1/6/2010 5:21PM

    Nice job on keeping the streak alive. Enjoy the snow run tomorrow. I will envy you the run. And I loved reading about your need to do the rowing machine. You've come a long way, baby!

I want the curly haired guy to at least make it to the makeover episode. The poor guy seriously needs a hair cut! I will be very interested in seeing how those twins do with their weights. That will be fascinating since they're both so freakily similar.

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MBSHAZZER 1/6/2010 3:54PM

    Way to keep the streak alive! I kinda like paint fumes, but I'm with you on the mirror! :D Enjoy your run in the snow!

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WAVEDANCER7 1/6/2010 3:48PM

    I watched biggest loser too last night (it finally wasn't on the same time as so you think you can dance haha) and i almost forgot how inspiring that show is. And i stayed up late to watch our girl, jillian, on jay leno. But it just gets me all fired up to get back into the swing of things. I'm excited!

Congrats on the streak! I wish i read about it earlier so I could've started with you. But I'm going to aim for 5 active days a week, which should be totally doable for me. Keep up the good work Dana!

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HPTHATBME 1/6/2010 3:13PM

    Ok, the biggest loser, I am already against the Red team...they just rub me the wrong way. Otherwise I am not attached to anyone and not sure if it will hold my interest but shall see! And if you ask my mom I called that special challenge, however it is somewhat sad that they are competing against each other.

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Streak 3/14 Complete!

Tuesday, January 05, 2010

And today -- so far so AWESOME again.


Tracked everything!!!! Came in within my NEW ranges! :) Drank plenty of water, met my protein goal (ended at 133g) although I was not quite at 30% protein, I think it was more like... 25-27? I looked at it this morning but I don't remember. But with what I have planned so far today I'm at like 37% protein, and 145g. So..... we'll see. When it's all said and done! I have some more calories to add in to reach my minimum. If I feel like it. Or if dinner changes...

Move 10min - NROL4W day one, duh. I am sooooo sore today!!! :D HAHAHA.

OH and for the past few days, water has been great. Haven't mentioned it, but I'm doing it.

So today I went for my 2nd run of the new year, and it was better. COLD. I took a slightly shorter, straighter route, but it felt better overall and I ran the whole way after my walking warmup. Slow. But good. I'm hoping the improvements will continue to come as I do this regularly. My plan is to keep the distances short and easy until I feel comfortable running regularly again.

BUT I AM SO SORE!!!!!!!! :D hehehe. Tomorrow's plan will focus more on upper body in a way, but I will be doing lunges and my butt is just so not ready for that. ;) But here I come! Hopefully the remainder of today will help my muscles heal. According to the author of NROL4W, women recover from soreness much faster than men do. Interesting, eh?

  Member Comments About This Blog Post:

SIMPLE_TAILOR 1/7/2010 7:25AM

    That is great that you are getting back to the running. I knew it wouldn't be long after the marathon that you would be wanting to do it.

Keep it going!!!

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ASIAMORA 1/6/2010 11:52AM

    I think your doing a great job.

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KKATZE 1/6/2010 11:46AM

    You're doing so great, really envy all your power and determination... trying to catch up this year though ;) By the way, these 10 minute per day thing is really enticing.. I signed up for the January bootcamp with Coach Nicole and was actually thinking these 10 minute videos would be pretty lame, but so far I found them great and if anything, it somehow helps me to stay on track with my eating! Best to you in 2010!!

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TAKEONME48137 1/6/2010 11:26AM

    Woo hoo! Keep it up! You are awesome. =)

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LILHLFPINT 1/6/2010 10:37AM

    (whoo hoo! after spending two days lying in bed, reading this blog really made me smile.

i can't wait to workout again!)

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SEEHOLZ 1/6/2010 10:28AM

    Yeh on keeping the streak going!

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MTER67 1/6/2010 8:56AM

    Sounds like everything is going great for you so far this new year! It's cold here, too, so it's hard to get motivated to go outside and run...I ran yesterday and it was AWFUL! I felt sooo out of shape--I am treating it as a kick in the pants. I don't want to have to start fresh this spring, after having lost all my fitness during winter! Best of luck on those lunges! :)

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DDOORN 1/5/2010 11:17PM

    Back to SPARKIN' away as EVER!

Yes, who would have thought back to San Diego how FORMATIVE that time was...? It's so wonderful to keep up with all of you who spoke and others too! I was so pleased that Greg went on to speak in Cincinnati too! Great nexus of Sparkers! :-)


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MARLIE13 1/5/2010 10:52PM

    Woohoo! Way to go! You know I have NROL but I got it when I was completely in love with MTC and never really did much with it. Maybe I should crack it open?

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    i found that fact interesting too about us recovering from doms quicker. i only did nrol 2 times a week normally. i think twice i did it 3 times in fht first stage. way to keep on track and streak! i also found a couple of times i didn't get my protein in my doms seemed to last longer.

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KSGROTHE 1/5/2010 8:10PM

    I just caught up on your last few blogs. It sounds like you had a great Christmas, and you have a great plan for 2010! I love how all your enthusiasm comes through in your blogs!

Keep up the good work!

- Karen

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JOHNBABJR 1/5/2010 7:16PM

    Great job, Dana. And yes, I believe it about the soreness. Especially old men!

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ANEPANALIPTI 1/5/2010 6:10PM

    COOL fact!!!!!!! :) :) :) :)

I can't wait for how we're going to look soon. :D

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BRUIN2 1/5/2010 5:34PM

    Yay for the sore (as long as it's good sore, which I'm sure it is)!

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TELERIE 1/5/2010 5:34PM

    And I love YOUR positivity!

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BRE7482 1/5/2010 5:33PM

    Way to go, especially on the the water because that is so hard for me right now. Also, a huge pat on the back for running in this weather!

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EDGEOFSANITY 1/5/2010 5:19PM

    Great job! DOn't forget to get some good quality protein in when you finish NROL4W. It'll really help the muscles recover... And yes, we recover quicker ;)

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MBSHAZZER 1/5/2010 5:16PM

    That IS interesting! Glad to hear you are enjoying the NROWL4W. That was fun to type! Man, I am having a tough time with the water in this weather! Stay warm!

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HOPERY 1/5/2010 4:58PM

    Great job! And men do take longer, or at least mine likes to whine for an awful long time after doing something strenuous. LOL

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    Way to go on keeping on track! I'm super glad to hear that your run was better than the last one too!

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BOVEY63 1/5/2010 4:04PM

    emoticonon staying within your numbers and on a good workout!

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RUN_LIFT_EAT 1/5/2010 3:53PM

    Well yay for a quick recovery. That sure doesn't seem to be the case in my house, though, lol!!! Great job on day 3! Why is water so hard, btw :P!

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Streak 2/14 Complete!

Monday, January 04, 2010

And so far, so AWESOME today. :) (So far, so good just seemed to wimpy.)

Saturday - tracked everything (ok except one bite of my DH's crabcake sandwich, which was mostly tomato, and I had no idea how to track, but believe me it was SMALL!) We went out to lunch because my in-laws came into town to bring us some stuff they were holding for us until we moved and they wanted to go out to eat. I got a small salad, TOOK OFF as much of the shredded cheese as I could, TOOK OFF the croutons, dressing on the side (an olive oil herb vinaigrette). :D And I got a Jerk Chicken Chili -- black beans, chicken, yumyumyum. I did have one slice of their buttered bread, tracked as best as I could estimate for all of that and felt very proud of my choices. I even tracked the bite of my MIL's tilapia that I tried. :)

10min - exceeded w/ my run. The run was...... kinda crappy, not gonna lie. My asthma kicked in and my HR was going crazy. I had to walk a couple times during the run to get it back down. BUT! I DID IT!!! First run post marathon - DONE. And first cardio really (except 20-30 min on an elliptical on Christmas Eve), so I know it's going to take some time for me to get back into it.

Sunday - Tracked everything. EVERYTHING! It wasn't the most fabulous nutrition day, and it was over my previous cal range, but I was in the process of rethinking the numbers yesterday and besides -- my streak was to TRACK. Not stay within any numbers since I wasn't sure where I wanted to be yet. I also think tracking helped keep me from being completely mindless about everything that evening after realizing I was over the TOTALLY ARBITRARY NUMBERS that were in sparks at the moment. :) hahaha.

10min - done. It was tough to do this because I didn't want to like... do jumping jacks for 10min, but I also planned to do the first workout of my new workout program the next day so I didn't want to do any ST. I compromised and did a core workout since the book said it wasn't focusing much on ab stuff only whole middle body movements, etc., so I figured it wouldn't hurt so much to do that. SO I did some crunches, some swimming, swan and dive from pilates... oh and a couple of planks. I AM SO WEAK.

Which brings me to my next point --

I WANT MUSCLES. I do not want to be a skinny-fat. SO glad I asked for the New Rules of Lifting for Women (heretofore to be known as NROL4W) -- when I read through it, it really fit with me the way Sparks did when I first found it. No nonsense, simple, smart approach to working out your body and eating in a way to really get the muscular result you want.

Granted, I'm going to deviate SLIGHTLY from the Nutritional suggestions -- I used Sparks Auto-calculations to put me at a VERY SLOW caloric deficit, so I plan to still aim to lose weight, and not just lose fat and build muscle -- but the book suggests a calorie range of 2000, and 1700 for people who are desperately afraid not to cut calories, and the sparks calculation puts me at a max of 2040 -- so it's pretty similar. My main goal will be to ensure that I am getting the amount of protein recommended!!!! I'm not going to worry too much about the other nutritional ranges because I figure if I'm getting the protein I need, the rest will fall into place.

I need to look at that section again to get a specific number to aim for, but in the meantime I'm going to aim for 120-150g per day. The other nutritional advise is to eat 5-6 times a day, 5 times on nonworkout days, 6 on workout days - adding a protein shake (today I did protein oatmeal) postworkouts. There are meals and snacks provided and a couple of sample days, but what I really like about this book is that it's like -- here's the gist of it, here's some examples, but pretty much do it yourself and aim to fall within these parameters. The macronutrient ratio they're aiming for is fairly balanced between carbs/fat/protein, avoiding trans fats at all costs and keeping sat fats lower.

But pretty much that's my ideal plan anyway -- only more carbs less protein when marathon training, but still. I am not afraid of fat and protein at all -- I LOVE THEM!!! :D I LIKE eating enough of those things. And limiting refined carbohydrates. Woot.

The NROL4W workout programs run for like... 6 MONTHS. This will put me ending the program roughly in June -- which means if I do a marathon at the end of Oct/beginning of Nov I'll be ready to go from that into marathon training at that time.

I like that the plan is flexible to be tailored to you as well. Anyway -- just read it. :) I'm recommending it! Hahaha!

But to sum up how I'm feeling about all this -- at first I wanted to just cut cals and burn cals like crazy and lose the weight I've been whining about as fast as possible. But now I'm feeling like -- what's the rush? I've done that before. Now I have no goals that are currently requiring massive amounts of steady state cardio, so I can really focus on weight lifting. Those goals aren't coming until later in the year. (Not that this plan BANS steady state cardio, but it's not a component of the plan. It's something you can optionally do in addition, suggesting starting it w/ some intervals, then a break, THEN steady state.) But anyway -- why not try something new? I want to be strong!!!! I lost some of the strength I had built up prior to running and rowing madness last year.

Like I was talking about the plank? I used to be able to hold a full body plank at LEAST a minute. Last night I couldn't hold it for like... 15-20 seconds before I went to my knees. Now THAT I did twice for a minute each, but still -- it is definitely frustrating to be at this place right now where I can tell the loss I've had in strength, but also in cardio from my cardio break.

BUT! :D This morning we got my gym membership! HURRAH! :D And I did my FIRST GYM WORKOUT since ... ages. Technically I did a couple at the Aquatic Center last summer -- but nothing like today.

I felt like I was coming home in a way, but also like a total newbie when I was attempting the exercises for today.

I did a warmup on my old friend the ArcTrainer -- I had the incline angle up to max, but I had the resistance only at 50 (vs. my old 100). Just 10min to get my muscles warmed up.

The exercises for today were - Squats, Pushups, Seated Rows, Step Ups, and Prone Jackknife.

(Prone Jackknife being where you roll over a stability ball until you're balanced w/ arms straight under shoulders and shins/ankles on ball, then roll in knees toward chest -- in this case, raising hips and rotating upper body angle as you go, then returning to straight.)

So......... Squats -- WHAT THE GOOBIE?!?!?! (this is a new phrase of mine, not sure where it came from)

But yeah -- so I dunno if it's just cause I haven't done any in ages, or because I never really got down far enough (I'm hoping it is the duration of time between) but either way, getting down to parallel felt SO FAR today! My left leg especially was like - WHAT?! I did these without any additional weight so I can retrain my body to the movement -- there are TWO workouts in Stage 1, and each one is to be done 4 times, so I will have time to try these w/ additional weight in the future.

So that done, it was time for pushups. I KNEW I wasn't strong enough yet to do full on pushups, so I decided to try from the knee -- honestly I don't like from the knee pushups and they're not a recommended variation in the book. They suggest (as I think makes biomechanical sense) to simply start at a greater angle from the floor and decrease that angle as you get stronger. For example -- wall pushups give a large angle between your body and the floor, but if you go from a counter, then from a bench, then a low step, then the floor, you are progressively decreasing the angle between your body and the floor and increasing the difficulty.

Well I tried them from the knee anyway cause I didn't see any ideal tall-ish things. I got in like...9, before I could tell I wasn't going far enough down. So up to the wall it was. I tried to get as low on the wall as feasible, to increase the difficulty. This seemed like a good place for me to REALLY be starting.

Then the seated rows -- SO ROWING DID KEEP SOME MUSCLES!!! :D I started at a lighter weight than I remembered using on this machine last time I was regularly strength training at the gym and it was WAY too easy. I bumped it up for the second set and it was still easy. WOOT. So I have SOME muscles. HAHAHA :D

Step ups -- yeah, left leg is so weak. I did these w/ two 15lb dumbbells, so 30lbs total. My left leg was struggling, and my right leg was like, OK sure why not.

Prone Jackknives - HAHAHAHA. :) OK so it wasn't THAT bad, but really, I used to do these/verysimilar with Jillian Micheal's Making the Cut and I liked them so much that I continued to use them. Maybe it was all the core stuff I did last night, or maybe it's just that I really sucked at these today, but I barely completed all reps and I could only do like 4 at a time (called for 2 sets of 8).

So that's the downlow on all that -- especially after last night's embarrassing plank, and having to do wall pushups in the middle of all the burly men at the gym today, I'm soooooo ready to work on my muscles.

And who knows, I might find that I am happier w/ my body at a higher weight than previously when I get my muscles rocking. All I know is that THAT is a bigger priority to me right now than the number on the scale. I'm too soft right now!

And I think my rowing this Spring will work well with this plan because the Spring Regattas are all sprint still so it still won't require a ton of long steady state workouts. I plan to run 2-3 times a week still. Especially leading up to the Mercedes Marathon Relay because I CAN'T let my team down! But I'll be running such shorter distances, and only 2-3 times vs. the 4x a week during marathon training, it will make a big difference.

OK this blog is getting really long. CIAO!

  Member Comments About This Blog Post:

ANEPANALIPTI 1/5/2010 6:09PM

    I LOVED the longness. :-D

I WANT muscles too! And lets get that strong core to not be embarrassed in front of the manly men!

and nice on first run back! :) :)

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TAKEONME48137 1/5/2010 11:52AM

    Holy crap, lots of stuff, lol. Congrats on all the tracking progress and fast break stuffs. Your plan sounds mucho good, so I hope everything works out and you get lots of muscles. =)

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SEEHOLZ 1/5/2010 9:27AM

    Dang girl-- there's a lot in this blog! For me, I just realized that NROL4W might need some dusting off-LOL!
Seriously, your plan sounds very sound! I'm looking forward to your progress-- any pics you're taking?

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CATIATM 1/5/2010 8:54AM

    Hmm ... I think I need this book. I'm feeling at loose ends because of the back and knee injuries. It's a real bummer. It sounds lke you are a woman on a mission, though, and that is awesome!

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    yeah nrol buddy. i will say my push up power is back. last time i did them on a bosu! step ups i can only do with 30-40lbs max in my hands. going to pick up some gloves cause i think it is more of a grip than a leg issue. your back should be strong from all that rowing. i do love new rules. since you pretty much do the same 2 workouts for a month, just the set amounts change, i don't even bring anything to the gym with me as it is all up in my head. getting excited about starting stage 2 next week as it has a couple of moves i have never attempted.

i tried that dailymile thing when i saw it on your facebook status. not sure if i like it. i don't mind my friends seeing my posts but i don't want random people that live near me to. haven't fiddled enough to see if i can change that. still undecided where i will track this year.

i am eating 1600 min calories and trying to stay below 2000 on lifting days for nrol. i haven't lost weight and i will do measurements at the end of the week. as much as i would like to be 130 lbs again i really don't think it is feasible without all the miles i used to run. i like food too much to starve and i will NEVER starve myself again.

Comment edited on: 1/5/2010 2:23:48 AM

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CHASINGTHENOW 1/5/2010 12:06AM

    Congrats on continuing to stick with it. I am starting to try harder with building muscle, too, which has never been easy for me. I am going to wait until after my 10K at the end of February before hitting it REALLY hard!

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FITTYTIF 1/4/2010 10:12PM

    congrats on your streak!!! WAY To go!!!!
as for the nrol4w that sounds cool. Maybe some day?

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SASSERFRASS 1/4/2010 9:34PM

    Trippy....I just started with NROL4W today too! I read the book and got so inspired that I decided to ditch my current plan and go with that. I'm still keeping my calorie range between 1400 and 1600. Like you, I figure I'm ok as long as I keep my protein up. If I find the lbs are coming off but I'm having no energy for workouts I'll up it from there.

Even though I'm finding them a challenge, I'm quite fond of the jacknifes (ves?). Squats were ok, but the stepups were what made me sweat. I had 'only' been doing 10 reps before so the 15 for today really got my heart rate up.

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JOHNBABJR 1/4/2010 8:34PM

    Great plan, Dana. I will enjoy hearing how your strength training is progressing.

Just remember this; it's not as important how many reps you can do as how many you can do with the correct form. One good rep is worth 10 or 20 bad ones.

Best of luck in your new program. You will rock it, I'm sure!

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AMYTAIF 1/4/2010 7:15PM

    welcome to the world of strength training and future muscles!!! actually, tomorrow i'm sure you will be feeling muscles you forgot you had:). i believe a little muscle makes a tall girl sexier:). or at least that's what i tell myself:). i am queen of curcuit training. all of my strength training is done as a curcuit. you build muscles and huff and puff all at the same time. if you are not familar with curcuit training, google it and check it out. or you can send me a little message, i'll lay it all out of you:). the results are amazing!! congrats on your new gym membership!

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KENSINGTONC 1/4/2010 6:40PM

    Your blogs are so great and I always think of so many comments as I'm reading them, but then by the time I get to the end I'm like...um...what did I want to say?

Congrats on tracking, and super-congrats on remembering that your goal is to TRACK, not to stay within a limit. I think starting that way - baby-steps, if you will - is the way to do it.

Also, I did New Rules last year and really liked it. Those are some HARD-CORE moves, sister, and you'll be Miss Muscles in no time. And looking awesome for your marathon in October.

Thanks for the suggestion re: swimming goggles. They freak me out, to be honest, but I just pulled out a new unused pair and am going to try them on Wednesday. I'll let you know!


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DDOORN 1/4/2010 5:54PM

    Getting back into the swing of things here too...latin ballroom...that'd be GREAT! Love latin music!


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SWEETZMIX 1/4/2010 5:26PM

    Dana, you and muscles fit. You are always bad ass anyway!! So keep on streaking woman and you know the best way to start is to just track your calories. Eventually eating in them all the time falls into place. And Jerk Chicken Chilli...sounds sO good!

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KJNE8O 1/4/2010 5:07PM


I've heard a lot of great stuff about the NROF4W so I look forward to hearing more about your progress!

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    Yeah muscles!!!

once you build them . . you'll be amazed at how they help your running too. :)

looks like you've got some awesome stuff goin on. :D

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TELERIE 1/4/2010 4:52PM

    Way to go! Keep going, can't wait to read about your successes at the gym! You're just pure inspiration, Dana!

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    WHOO HOO!! You are already rocking 2010 Dana - I'm excited for you to start building up those muscles! You are going to be a hot mama! I will DIE if you decide to start bodybuilding. I'll LOVE it. :) Have fun out there!!! xo

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LASHERTHECAT 1/4/2010 4:28PM

    Here's a suggestion... mix your weigh protein with yogurt... add fruit/oatmeal if you need cals. We use chocolate flavoured(WP)... DELISH!

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MBSHAZZER 1/4/2010 4:27PM

    Love the attitude! Love it! You will love having muscles. Everytime we go out w/ friends, BF makes everyone squeeze my bicep! hehehe!

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RUN_LIFT_EAT 1/4/2010 4:22PM

    I am so glad that you're so pleased with the book! I love the idea of basic guidelines that you can customize to suit your diet. I think you're right on about just concerning yourself with the protein and letting the other stuff fall into line. Finally, congrats on the new gym membership, woo hoo!

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SEEBEES3 1/4/2010 4:16PM

    You'll be amazed at how fast you get those core muscles back. Remember you are still post marathon and you really taxed those muscles too so give your core and lower body time and go slow. Sounds like you're going to rock 2010!

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