EMMAPALE's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=EMMAPALE EMMAPALE's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ (no title) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=613223 Had a session with Tony yesterday & will have one tomorrow. I think tomorrow's my last, but I'm not sure. <BR> <BR> We did all upper body yesterday, with a lot of scapular stuff - my upper back burned like crazy. <BR> <BR> Today I did 15 minutes of stair sprints, getting my HR extremely high. But it was OK. I think my heart is getting stronger Tue, 19 Jun 2007 10:49:35 EST Better today http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=609149 I'm feeling a lot feistier today, despite the fact that I was at a party till about 1 am last night where I had a bit too much wine (4 glasses) and a fair amount of junk food (about half a dozen pretzels, and some chocolate wafer cookies). But it was very fun & worth it - and seems to have done less harm to me than the 3 days of GS camp. I'm back down just under 150, despite the pretzels & wine last night, so I think I was holding a lot of water thanks to all the sodium in the processed foo... Sat, 16 Jun 2007 12:38:50 EST GSUSA is not good for your health http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=608252 Three days at Camp Little Cloud was a lot of fun & I got good data, but man it was tough physically. The food was extremely unhealthy (no whole grains, few veggies, lots of high fat meat & cheese, sweets with every meal). And I didn't have time or privacy to exercise much. I seem to have gained 3 pounds & lost definition. My workout today was very tough. <BR> <BR> Single leg squats (back leg on ball) 8x0 10x0 (getting lower finally) <BR> BOSU squats 11x22 10x22 - balance is a bitch <BR> On... Fri, 15 Jun 2007 16:33:43 EST (no title) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=601389 I went to a mess of parties this weekend and didn't eat anywhere near as well as I should have. I tried for most of them, but it was difficult as they were potlucks where people tended to bring starchy stuff and desserts. Friday I had way too much to drink and I was pretty unhappy most of the day on Saturday. Oh well. <BR> <BR> I'm going to be in Dubuque tomrorow through Thursday & won't have access to a gym. I may not have access to any time or privacy to work out, and will probably have li... Mon, 11 Jun 2007 16:06:56 EST ...and boy are my legs tired http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=595729 I just biked to Trader Joe's. It's only about 5 miles each way, but for some reason, my legs felt like lead. I was going to try to do 25 miles total, hitting TJ's on the way back, but I scrapped that. The whole thing took me about an hour, and my HR was between 130 and 150 pretty much the entire time. I did recover reasonably fast once I got out & started walking around the store. Thu, 7 Jun 2007 14:20:30 EST Lower body http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=593786 Lower body today. Working on balance. My left knee is really bothering me again. I'm not sure what to do about it. Going to my PCP seems pointless, as the two times I've seen her already, she's just ignored it. <BR> <BR> Single Leg Squats, on bench 8x0 10x0 (getting somewhat deeper) <BR> Two leg squats on BOSU 9x12 12x12 balance improving <BR> SIngle leg deaad lifts with DB 7x20 8x20 (balance harder than with bar) <BR> Step ups 12x0 8x5 (on higher bench - makes a big difference) <BR> Dyn... Wed, 6 Jun 2007 12:20:35 EST Two-fer Tuesday http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=592054 I was on the 2nd day of my period yesterday and wicked crampy, so I never made it to the gym for my scheduled upper body work out. So today I did upper body weights AND HIIT (lower body). I'll do lower body weights tomorrow, which should be OK. <BR> <BR> Abs curl down on incline - arms extended overhead 12 10 10 <BR> Bench pushups 10 7 8 <BR> Bent over rows - lats focus 12x20 <BR> Bent over rows - rhomboid focus 12x15 11x15 <BR> Cable Lat Pulls (Individual arms) 12x50 10x50 7x50 <BR> Flat b... Tue, 5 Jun 2007 13:04:05 EST No Tony http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=585908 Yesterday I did HIIT stair sprints, and my recovery is much faster. Yay me! <BR> <BR> Today was supposed to be my workout with Tony, but when I got to the gym, he was nowhere to be see. Bash said he took the weekend off & tried to contact me but the number in the book was bad. Given that the gym has contacted me in the past, I call bullshit on that. But what the hell. I did an upper body workout, which was good as I done lower pretty intense on Wed plus sprints yesterday, so I'm kind of gla... Fri, 1 Jun 2007 11:20:55 EST Gaining balance and strength http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=582562 Yesterday I figured out why the speed on my speedometer was wrong. It wasn't. It was just in kpm rather than mph. Duh! I changed it & it's fine. I did HIIT to TJs and then a leisurely ride home. <BR> <BR> Today I did lower body work and am very pleased with how things are going. I feel far more in control on the step-ups and dead lifts (form is much better) and squats are great. I'm getting all the way down to parallel on both legs for the one-legged squats, and I did two sets of two-legge... Wed, 30 May 2007 11:55:34 EST A bike-y weekend http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=578992 I biked qutie a bit this weekend. Ed & I biked to MIT & back on Saturday. Not all that far (only 3.5 miles each way) but my legs were still kinda tired from all the squats Tony had me do on Friday. <BR> <BR> Sunday we biked the entire bike trail, 25 miles each way. I'm proud of myself for doing it in under 2 hours (just barely). <BR> <BR> Today I did upper body weight work. <BR> <BR> Incline Push-ups (bench) 10x5 8x0 8x0 <BR> Cable Lat pulls (separate arms) 10x50 9x50 8x50 <BR> Incline D... Mon, 28 May 2007 10:07:49 EST I'm down! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=575671 And by down, I'm talking weight and body fat! <BR> <BR> I tried the other scale in the gym, which is out in the main weight area. I had compared it to the locker room one when I was at 155, and it seemed to agree. The locker room one still won't give me a reading. But the one in the gym says I'm 148. Woohoo! And Tony did a calliper reading on me today, and I'm BF 28.5%, down from 32.9 five weeks ago. So I've lost about 9 pounds of fat and gains a pound of muscel since I started working wi... Fri, 25 May 2007 10:34:12 EST So, what weight AM I? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=574704 Swimming today, just 5 laps, but I promised myself at least 5 laps at least 3 times a week and I hope to stick to that. <BR> <BR> I don't have a scale at home (for that way lies obsessive compulsive weighing), so I use the one at my gym. It's one of the ones with the slide-y things. I think they're called doctors' scales. Anyway, I was 156 when I joined Spark about a month ago & it's been dropping slowly but surely. Today I got on the scale (in my shoes & clothes, as always), slid bottom sli... Thu, 24 May 2007 16:29:07 EST Lower body improvement http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=572818 Yesterday I biked for about an hour - first I did about 20 minutes of HIIT, which was maybe 7 intervals, which got me the 5 miles to Trader Joes. Then I biked back at a reasonable pace, keeping my heart at about 60% of max, <BR> <BR> Today I did lower body work. <BR> <BR> Reverse crunches: 15 (center) 15 (left) 15 (right) 10 <BR> <BR> One-legged squats with rear leg on ball 10x0, 10x0, 10x0 - seeing a definite improvement in these with practice, though I can't see adding weight any time so... Wed, 23 May 2007 12:57:36 EST (no title) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=569480 I spent the weekend in NYC, largely to see my dad, who's undergoing radiation treatment for Prostate Cancer. He's doing very well, but tired, and his digestion is bad. He can't eat veggies, fruit or whole grain. Poor thing. I did pretty well foodwise Friday night & Saturday (though I had a bit too much beer on Friday night). Sunday I went to my dad's for brunch. He made matzoh brei, which I love, but which is pretty much white flour, fat, and a little bit of protein. So it was a lot of ca... Mon, 21 May 2007 13:27:49 EST Lower body wowsers http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=565621 Tony, sadistic psychopath that he is, decided to start this week's session with jumps onto the bench. I did 'em. Not gracefully, mind you, but I did 'em. And I did 'em holding a ball. And I did 'em catching a ball that Tony threw me, and throwing the ball back. <BR> <BR> Then we did Bulgarian squats, only instead of having my foot on the bench, I had it on the Swiss ball. So if I put any weight on the back leg, the ball rolled away. It was very challenging. <BR> <BR> Then I did one-legged... Fri, 18 May 2007 12:00:38 EST (no title) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=562348 Yesterday I did HIIT on the elliptical machine. I like my other options better. If I work hard enough to get into my 90-95% zone, the machine rocks around a bit. Plus the HR feedback is much to slow for interval training & I'd feel like a tool wearing my heart rate monitor on the machine. <BR> <BR> Today I did upper body. I increased weight on both the Inclie DB press & the seated row. I thought that knocked me down on my other exercises, but looking at my log, it doesn't seem to ahve don... Wed, 16 May 2007 10:38:55 EST Food dream http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=560370 So I dreamt about junk food last night, which was a first for me. I think it had to do with me being very down on myself for eating a handful of M&Ms, a handful of potato chips, and half a brownie last night (they were just out for the taking at an audition I was at - and I hadn't had dinner). I dreamt I was at some type of museum/zoo mash-up, and I ran into my friend Thew (who I went to college with and haven't seen IRL in a couple of years) and he was eating some food from a McDonald's th... Tue, 15 May 2007 07:51:41 EST (no title) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=559060 I'm wearing a pair of capris that looked hellish on me when I tried them on a couple of weeks ago, so I'm happy. <BR> <BR> Lower body workout today. As I'm getting more comfortable with the sigle-leg compound exercises, I'm really seeing the difference between the left & right. The right just has it all OVER the left. I could easily do twice as much on the right, but I'm trying to stop the right after I do as many I can do on the left. <BR> <BR> Reverse Crunches: 15, 15, 15 <BR> NOTES: Th... Mon, 14 May 2007 11:37:30 EST (no title) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=557593 Friday I had a very intense session with Tony. We've been working on dynamic movements lately, including a lot of jumps. We started with lateral jumps over the bench, then he added tossing a ball as I was doing the jumps. It was challenging, but I did OK, despite my tendency to throw like a girl. <BR> <BR> Then he had me do jumps onto the bench. Simple, just face the bench, squat down, and power up into a jump onto the bench. I wasn't doing them with a lot of grace, and I was occasionally la... Sun, 13 May 2007 09:19:01 EST That time of the month http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=554647 It's my third day, and boy, do I have the munchies. So far I've been able to limit myself to dried peaches, but the urge for ice cream is strong. <BR> <BR> On the bright side, I'm fitting into my clothes much better. My shorts are no longer slut tight. I did HIIT biking this afternoon after several hours of work on the NASA report. I did 7 intervals, 30 seconds on; 30 seconds off. I'm getting up & down a bit faster, and I think I like the timed intervals better than letting myself get all ... Thu, 10 May 2007 20:09:49 EST Upper Body Workout http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=552511 First of all, I got my period full on yesterday, so I'm pretty depleted. I treated us to steak last night just so I could get some extra iron. <BR> <BR> Today I did upper body. I missed my workout last week because of a computer disaster which kept me home all day, and I had another computer problem this morning - but i solved it in a couple of hours; I'm still really not sure either what caused all of MS Office to cease working, nor what cuased it to start again. <BR> <BR> Anyway, here was... Wed, 9 May 2007 13:35:25 EST HIIT http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=550765 So I got my heart monitor/watch/speedometer this weekend. I haven't hooked up the speedometer, but I took the heart monitor for a spin. I was going to TJ's and I figured I'd do HIIT part of the way there, and then give myself an easy rest of ride. Per Tony's suggestion, I figured I'd warm up, then sprint for 30 seconds, let myself go down to recovery (which I figured to be about 120) then go . <BR> Well, recovery proved a lot more challenging than I'd anticipated. I'd sprint for 30 seconds, ... Tue, 8 May 2007 13:45:41 EST Lots of gettin' around http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=549474 I spent most of Saturday & Sunday in motion. Saturday I biked for several hours with several hours of walking in between, and Sunday I walked all day. But I went over calories both days. The reasons are related; It was open studios. So I spent 12-6 each day visiting lots and lots of artists' studios, which was great fun, but there were far too many tempting foods. And Saturday night I had far too much beer. I wasn't hung over on Sunday, but I did feel very depleted (the fact that my period i... Mon, 7 May 2007 19:35:24 EST Upper body agony with Tony http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=545002 I had felt kind of cruddy about missing my upper body workout on Wednesday, but I made up for it today. Tony said he wanted to start with stair sprints & I mentioned that I had done them yesterday morning. So he said we'd do a shorter set (only 4 sets of 6 flights, rather than 6 sets). The stairway in Porter Exchange i shorter than the one at home, so they were easier. Kind of. I definitely feel like I'm improving on this. I love HIIT and can't wait to get my heart monitor! <BR> <BR> Anywa... Fri, 4 May 2007 11:51:40 EST Lost Wednesday http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=543428 So yesterday, which was my first official day of Phase II, was pretty much a loss for me. I didn't go over points (in fact, I may have been low), but I also didn't do the weight workout I was planning in the AM or the swimming class in the evening. You see, my computer decided to lose two years of financial data on me. After spending some time on the phone with the oh-so-outsourced support staff of Quicken, I decided it would be better to just re-download and/or re-enter everything. On the... Thu, 3 May 2007 12:23:59 EST Belated entry for May 1 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=541083 I went off diet yesterday (April 30) - had a tough day at work; my boss seems to be developing Alzheimer's, which means meetings with her are less than productive. Plus she seems to be developing some very strange paranoia. Everything I say to her is interpreted as an attack. So when a friend invited me to have dinner at Redbones I said yes. I had a BBQ wings app, cole slaw, yams, and three beers. It's the beers that really did me in, calorie wise. But they were soooo tasty. <BR> <BR> Wh... Wed, 2 May 2007 06:15:59 EST Monday weigh-in and workout http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=537896 I did a weigh in this morning (I'm planning on doing every Monday when I get to the gym; after breakfast & before working out). I was 151 lbs, down three pounds from last week! After workign out (and drinking a lot of water) I was 152.5, so I decided to count it as 152, which leaves me more room for improvement :-) At this rate, I should be below 150 in a couple of weeks. It'll be nice to have the big weight on the scale at 100 rather than 150! <BR> <BR> Today was lower body. Warmed up w... Mon, 30 Apr 2007 11:31:06 EST Sunday AM measurements http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=536094 I did HIIT stair sprints on my back steps yesterday AM. I was such a nice day, I wanted to do them outside. It was interesting, because there were so many people hanging out on the private way (my house is on a private way, and the back steps go from the way up to the 2nd floor porch). I thought I'd be embarrassed, but it just inspired me to use really good form & go as fast as possible. I did 6 sets of 6 flights each. Whew! <BR> <BR> The measurements: <BR> <BR> Neck: 13" <BR> Chest (at ... Sun, 29 Apr 2007 07:03:24 EST First full session with Tony http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=533872 So I had my first real training session with Tony today. I don't thnk he worked me any harder than I'd work myself, but he put a lot of emphasis on form, which is good. I tend to hunch my shoulders up when I lift (I knew this, but it's hard to monitor) and I don't always go full range of motion. It was good to have Tony's input. He also gave me some general advice. He says that 1200-1500 calories a day is too low & I'll go into starvation mode. Having done some research on the web, I think ... Fri, 27 Apr 2007 10:25:49 EST (no title) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=532045 Today I got up and first thing I did was go out for a HIIT bike ride. I went to Alewife & back, or about 2 miles, in about 7 minutes. It was definitely more of a workout than 30 minutes on the elliptical, and proably more than an hour of biking the lackadaisical way I normally do it. I'm going to try to do this every morning Tu,Th,Sat. <BR> <BR> Last night was my first swimming class at the Kennedy Pool. We spent a fair amount of time working on kicking. All of us were basically kicking fr... Thu, 26 Apr 2007 07:24:01 EST (no title) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=530051 Had a session with a personal trainer today, primarily because I wanted to get a more accurate assessment of my BF. He did a caliper test & it seems I really am very close to 33% fat. Eek! Anyway, we did about 30 minutes of lower body work, including the serious leg press, cable dead lifts, and jumps. I like workign with him & have signed up for a session a week for the next 8 weeks. I hope to lose at least 10 pounds in that time. Tue, 24 Apr 2007 21:48:30 EST Weekend and Monday workout http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=527438 Saturday I spent all afternoon in a dance workshop, which was a lot of fun. I'm not quite sure how to count the calories, because there was a lot of start & stop while we changed partners or while the teachers were demonstrating moves. My heart rate wasa pretty much elevated for 4 hours though. <BR> <BR> Today I did upperbody weight work: <BR> <BR> Incline Dumbbell press 11x15, 9x15, 10x15 <BR> Seated Row 13x60, 11x60, 9.25x60 <BR> Assisted chin-ups 10x100, 10x100, 7x100 <BR> Assisted dips... Mon, 23 Apr 2007 11:52:21 EST Leg work - one leg at a time http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=523588 I've found that my right leg is far stronger than my left, so I'm trying out a mess of single leg exercises that I found at http://www.t-nation.com/readTopic.do?id=47<BR>3323. <BR> <BR> Bulgarian Squats: 10x0, 10x0, 8x0 (body weight only, but killer nonetheless) <BR> Romanian Deadlifts: 8x5, 6x3, 6x3 <BR> Step-Ups: 18x0, 15x5, 15x5 (used aerobics bench with 5 risers) <BR> Dynamic Lunges: 12x5, 7x5, 9x5 (first set was static) <BR> Straight-leg reverse abs crunches 14, 14, 12 (body weight onl... Fri, 20 Apr 2007 12:09:12 EST First day on Spark http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=522684 I think I'm a bit more gung ho about weight lifting than this site thinks I should be. I'm doing mostly compound exercises trying to get to failure in 8-10 reps. <BR> I'm going to post my workouts here any way. It provides a record, and the fact that SOMEBODY may be reading it inspires me to be more honest.. <BR> <BR> Today I did upperbody <BR> <BR> DB Incline Press 12x15, 9x15, 9x15 can probably try 20 next time <BR> Seated Row - cable usingW-grip 11.25x60; 9x60; 7.5x60 <BR> Chin-ups ass... Thu, 19 Apr 2007 19:28:42 EST