Tuesday, January 12, 2010
I'm not going to discount yesterday's off day away from my streak because I reallllly needed it. :P
Everything else is streaking perfectly though! :D
Looking at my nutrition tracker, my protein was a little low yesterday and the day before for my goals -- 105 Sunday, 114 Monday. But Friday was 160 and Saturday 152, so that's pretty good... So far today I have 103 so I need to make sure I have a good amount of protein with my dinner, should be good. Gonna play around with a couple of dinner options and see will complement the rest of my day the best.
UMMM this morning I did kind of a bonehead thing -- I forgot that the sets and reps and rest periods CHANGED from week to week with the NROL4W until I was already at the gym... so I had no idea what to do. I might have just done last week's workout, but since last week had me so sore and I did it only twice, I'm thinking twice a week will be the plan untill I get tougher, but then again the workouts should get tougher as well so we'll see. If I only do it twice a week, that's ok with me. The book says two OR three times a week.
SO! Since I had that option, I decided I'd rather do it tomorrow and do it ON PLAN than do something random, and instead I erged. It was annoying not to be able to stick to my original plan, and also not be able to run since I wear OLD retired running shoes to the gym that I do not want to run in anymore... if I had known I would have just run today, but I got in some more meters for the erging challenge. So that's good.
Tomorrow the plan is -- NROL4W Stage 1, Workout A (2nd time)! AAAAAANd, I'm going to give myself enough time that I can run afterward if I have the capacity to do so.
My Marathon relay is a month from this weekend and I need to be able to run 6-7 miles by then! I think it's going to be doable but I will need to stay committed to getting my running in this month!
Monday, January 11, 2010
Seriously, this is one of the best weekends I've had in a while.
Saturday I slept in, then I read a bit and ate breakfast, then hit the gym to do NROL4W Stage 1 Workout B.
UM -- it was almost all awesome. Except I kinda tweaked my back a bit doing the deadlifts -- I could tell when it happened. I was kind of losing focus, my mind was wandering around the ST floor and then oops. :P But I was able to continue the workout and felt ok, no PAIN really, just... not quite right. :P However later, my legs and BUTT especially were SO SORE.
That night my back was really feeling out of wack. :P wah. But -- I had so much fun hanging out w/ my hubby. I read and cooked (homemade pizza), while he played a video game I got him for Christmas (HE LOVES IT -- Dragon Age: Origins). We watched some stuff, and then we played Beatles Rock Band and Rock Band until late. :D It was fun!
Sunday I went to church and then grocery shopping, came back and did some cooking. I wanted to make sure my eggs were still good, so I cracked one. GOOD! YAY! So I hardboiled the rest, and then cooked 3lbs of chicken cause I knew I'd be making this White Bean Chicken Chili from the Eat Clean Diet Cookbook at some point in the week and it needed cooked cubed chicken. Well -- after I got done I realized I had boiled all the eggs that I was going to need 1-2 (can't remember) of to make the salmon cakes for dinner that night! OOPS! hahaha
So I made the chili for dinner instead -- HEALTHY MEAL NIGHT! YES! It's BACK!
I read - I'm engrossed in the Southern Vampire/Sookie Stackhouse series at the moment. (a little sexy FYI) And vinished volume 2, DH playing the video games, and then I hit up the gym for my first ever ZUMBA CLASS!!
It was as fun as reported. :) Although my legs and butt were seriously mad at me for the one song that she decided to do sumo squats, squats, and lunges during. :P GAORJAOSTHAOSJR. I wish I could go do a fun dancing class and not be surprised w/ body weight strength training. My lower body was not happy! But otherwise I loved it. :)
Afterward was healthy meal night, got to hang out again with LAFTERSFREE (she and BRE...74227? Ok sorry I don't remember off the top of my head, but another Totally Tuscaloosa Sparker! were at ZUMBA as well!), and her bf, and we watched Gran Turino. I also made dessert of StonyField French Vanilla Yogurt (lowfat? I think? fat free?), w/ berries and crumbled Kashi GoLEAN CRISP which is AWESOME btw.
So because of soreness and whatnot (oh and bTW, my back was mostly cool Sunday, it still feels wonky from time to time but it doesn't hurt (except occasionally when I've been sitting forever or something) and it mostly feels fine.), I'm deciding to take today off. I might try to walk for 10 min or march in place tonight or SOMETHING to try to keep my streak up but after the back to back lower body hit and that I need to recover more than anything else. :P
Leftover Chili for lunch! :D WOOT!
OH! and I tracked everything into the SparkTracker this morning --
I was over calories on one day by like...150, on another by 50, and on another I was within range.
BUT I was also over on Calories Burned by like 800 calories!
And considering how close I was to my goals with some guesstimation on my part and manual tracking I am very happy! :)
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! :)
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