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
I HAD MY SPLURGE MEAL.
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.
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.
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.
AND THEN DRIVE! :D RECOVER! DRIVE! :D hehehe.
So its - LEGS, BACK, ARMS, ARMS, BACK, LEGS.
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
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.
OK GOTTA GO! :)
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?
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!
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