It's been a lil' while since I have written about progress... It is now around the end of week three, and I will say that I feel good. Not Great. This week I BUSTED my butt in the gym, but it still is a struggle to get the motivation mentally I once had. I was just speaking with a lady at work who is also trying to lose her last 15 pounds and my suggestion to her was to add something new... So, why am I not doing the same?!
Last week was my birthday and mom took me to do the zipline in Sanford. It was a fun way to spend two hours and still be active...Very active in fact... Swinging from trees and hurling myself across parking lots... Oh yes, I do have pictures and video of Ashley flying across ziplines and ending up wrapped around a tree... I will have to post when they are uploaded. While I burned some calories, I do not think I burned off my dinner and dessert from Cheesecake Factory that night.... Or the 3 glasses of wine... BUT that was my cheat day and I stuck to my rule... "Go Big or Go Home". However, I have been trying to be extra careful about what goes in my mouth... I have been watching, but not eliminating carbs, and sadly, very very very sadly I have been eliminating alcohol. Sigh. Tear. Sigh again.
I started running again this week after having taken some time off. I threw a little "miss priss" tantrum one morning, swearing that I HATE running, and that I DON'T wanna do this anymore... Yea well it lasted a few weeks and then that little runner bug came biting back. Like mom and I said this week, I think once you're a runner, you can take time off, but you are always a runner at heart. So this guy I met showed me this Nike Running App which seemed pretty cool so I downloaded it also. I do like it... BUT what I like MORE then the App, is that it allows me to post my runs on FaceBook... The longest one I have seen him do is 3.56 miles... my SHORTEST one was 4.01(I really hope he doesn't follow this blog...) --- Competitive nature much? Yup... But who cares, I still win. If being more amazing then him holds me accountable to running-I'll take it.... And I wonder why I am single?! :)
My body has seemed to accept that I am in diet mode, and the starvation feeling has finally stopped. I am very careful to only eat when I am actually hungry not because I am bored-however I am also very careful to make sure I take in protein every 2-3 hours. I have been eating, well drinking really, a lot of protein smoothies because they give me a good healthy protein/carb ratio and they are light and refreshing while its only 900 degrees outside. It's not uncommon for me to have one for breakfast and lunch because it really is what I am craving. I will say that I notice myself the hungriest when I am ready for bed... Lovely... My bodies own way of trying to make me fatter! Lets crave food at 11 pm so it can just stick on my insides all night.
So let's see- I have 13 days to my next weigh in. I am pretty confident it will be down some, but maybe not as much as I was originally hoping for. If I can step it up the next two weeks, I think I will be pleasantly surprised. I am going to take my own advice to the lady at work and try to add something new in every day. I am not sure yet, but I have some ideas- Swimming, Yoga, Treadmill Walking, Stair Death Chamber- I mean Climber.... I'd say rollar blading but this quest is about achieving my fullest healthiest potential... Not suicidal thoughts. We will see how the next two weeks go!
Thursday, May 19, 2011
Tuesday, May 17, 2011
My Favorite Workouts-Legs & Butt
Taking discreet pictures is not easy, so Thank You Lydia! Here are a few of my favorite workouts- adding new pictures each day a new muscle group is touched!
Calf Raises-
I do these in between squat sets, and I go heavy since there is a small range of motion- Here I was doing 150 lbs. My favorite way is to go quick on the up motion, and slow on the downward motion.
Squats-
Again, with some build up, you should be able to go a little heavier with these squats. I was doing 100-150lbs here also. 3 sets of how ever many reps I can get! Biggest thing with these is to make sure it is a "natural" feeling. Should feel like you are sitting back into a chair- anything different will put strain on your back.
Squats on the Bosu Ball-
These are HARD! I LOVE EM!!! My thighs shake the entire time, and it's glorious! Total Butt Blaster! I have to go a little lighter, but I do drop back lower then with the heavier weighted ones, push up with the back of your legs and you will feel this in your tush tomorrow!
Dead Lifts-
Awesome for your hamstrings and glutes. I did hurt my back a few months ago, and it has taken me some time to get the weight back to where it was. I am still a little shy of how heavy I used to go so I try to do more reps instead. One day I will get there!
Consider yourself lucky! A butt shot?! Are you kidding me? Go big or go home though and this is where the majority of the work is focused!!!
Inclined Leg Press-
Probably my favorite of them all! I used to get crazy heavy, but now I focus more on a heavy weight that I can also go knees to chest on. (This is also the machine that you can do calf presses on)
Hamstring Curl-
Totally gets your hanstrings and glutes- AMAZING machine! Start with your leg down, and pull all the way up behind you for a full range of motion.
Reverse Squat Butt Blaster-
Totally misusing a machine, but I love love love this one for my tush! Instead of resting against the padding, face it, squat back pushing your butt all the way out, and then come back up by driving through your hamstrings and glutes. Just look at my butt and legs in the pictures, not my belly fat please!!!
These are just a few of my favorite-not all that I do. If you all have ideas/suggestions let me know! I am always looking into changing up and adding new things!
Calf Raises-
I do these in between squat sets, and I go heavy since there is a small range of motion- Here I was doing 150 lbs. My favorite way is to go quick on the up motion, and slow on the downward motion.
Squats-
Again, with some build up, you should be able to go a little heavier with these squats. I was doing 100-150lbs here also. 3 sets of how ever many reps I can get! Biggest thing with these is to make sure it is a "natural" feeling. Should feel like you are sitting back into a chair- anything different will put strain on your back.
Squats on the Bosu Ball-
These are HARD! I LOVE EM!!! My thighs shake the entire time, and it's glorious! Total Butt Blaster! I have to go a little lighter, but I do drop back lower then with the heavier weighted ones, push up with the back of your legs and you will feel this in your tush tomorrow!
Dead Lifts-
Awesome for your hamstrings and glutes. I did hurt my back a few months ago, and it has taken me some time to get the weight back to where it was. I am still a little shy of how heavy I used to go so I try to do more reps instead. One day I will get there!
Inclined Leg Press-
Probably my favorite of them all! I used to get crazy heavy, but now I focus more on a heavy weight that I can also go knees to chest on. (This is also the machine that you can do calf presses on)
Hamstring Curl-
Totally gets your hanstrings and glutes- AMAZING machine! Start with your leg down, and pull all the way up behind you for a full range of motion.
Reverse Squat Butt Blaster-
Totally misusing a machine, but I love love love this one for my tush! Instead of resting against the padding, face it, squat back pushing your butt all the way out, and then come back up by driving through your hamstrings and glutes. Just look at my butt and legs in the pictures, not my belly fat please!!!
These are just a few of my favorite-not all that I do. If you all have ideas/suggestions let me know! I am always looking into changing up and adding new things!
Friday, May 13, 2011
Staying active and awake at work
There is a standing joke here at the hospital…
Q: “What is the difference between a night shift worker and an elephant?”
A: “5 Pounds”
(Insert “haha, funny funny” here) Now while some may find offense to that, I DO work the night shift, and I have to say, in a lot of cases I tend to agree! The night shift staff- NOT just nurses- are some of the most unhealthy people around!! For one, if people stopped dying at 2 am or having “life threatening blisters” (seriously, someone came in two weeks ago because a BLISTER the size of a DIME on her finger was so PAINFUL it constituted an emergency) we would be able to be asleep like a normal person… Which is what studies have shown best for our bodies. Since that isn’t possible, the hospital stays open 24/7 therefore needing a 24/7 staff, and that would be us.
The hospital doesn’t slow down until around 3 am… What food places are open at 3 am? Certainly not our cafeteria… Although, the food there is sometimes scarier then what I actually see in the ER… *Shudder* ….The answer is crappy ones… Also UNHEALTHY ones… Most of which involve mouth watering milkshakes which seem to be a common favorite probably because eating dinner through a straw is fast and easy, but also the sugar gives off enough of a high to get you through the rest of your shift. So unless you plan ahead and bring your food you are pretty much up the creek without a paddle. Even if you do bring your food, the chances that you are going to be able to sit and eat it without someone coming in for chest pain…AKA…heart burn…. are slim.
I do not want to be an elephant-cheetah maybe, elephant no… So, I have taken it upon myself to start a ritual of doing these few things EVERY HOUR I am at work. They add up, and you don’t even feel it…until the next day…
10 push ups (none of this girly crap either…. Give me a real push up!)
10 sit ups (face the wall if you are in a skirt… No one likes a tease!)
10 jumping jacks (again, this isn’t Baywatch, face the wall)
You can finish this in under a minute. EVERY one of us has 1 minute every hour, don’t lie (and if you don’t, you are probably already super skinny and fit from all that running around you’re doing!!) If you REALLY TRULY do not have a minute, do twenty of everything next hour… I put my favorite song on my iPod and just do them without thinking-and they really add up… Let’s do the math (brace yourselves…. I am an English girl… Adjectives over Algebra any day!)
Normal Person Schedule (5 days a week, 8 hours a day):
10 Push ups= 80/day, 400/week, 20,800/year
10 Sit ups= 80/day, 400/week, 20,800/year
10 Jumping Jacks= 80/day, 400/week, 20,800/year
(Totally checked with a calculator, just to NOT embarrass myself)
I would venture to say that the above is more then a lot of us do weekly, let alone without ever noticing we are doing it! The first few days you will probably be sore because let’s not lie, 80 push ups is no joke… But with practice comes perfection and soon you will be upping everything to 20/hour!
Now, if you’ll excuse me, I am 3 hours into my shift and I have some catching up to do… By the end of the summer I want the above referenced joke to be:
Q: “What is the difference between a night shift worker and an elephant?”
A: “A Big Butt”
Saturday, May 7, 2011
Healthy Dinner Alternatives
I thought it may be helpful to share some healthy alternatives to eating out! If you have any ideas/suggestions, please feel free to comment!
From P.F. Changs- Chicken Lettuce Wraps...So yummy, so flavorful and no heavy dressings. According to the Fast Food App, They are only 153 calories, 7 grams of fat, and 15 carbs per serving
End of Week 1
So, I feel OK about the first week. Nothing fantastic, nothing horrible. Found that eating good was very doable and was not a struggle, even with it being a PMS week. I didn't have huge cravings, but I did allow myself one cheat meal. The thing that got me the most was the drinking. I can usually go weeks without having a drink, but I drank a glass of wine Sunday, 2 glasses Monday, 5 glasses Tuesday (girls night-leave me alone), and 6 beers Friday night! Friday nights I usually work, so since I had one off, I had to do something fun.... A girlfriend was having a "I hate men" night, and it was National Tuba Day (serious face) so we decided to make the most of it... Now I will say, all but 3 of my beers were Michelob Ultra, so I still tried!
I feel like I need to be more prepared with fruits/veggies for the nights I am at work. If I get bored I get snacky--- I plan to cut up both fruits and veggies to have on hand next weekend. I also strayed away from salads only for dinner, and I noticed a difference there. I still ate healthy but when you are eating carbs at 1 am for dinner, you feel bloated and tired-so back to rabbit food it is! I did some new workouts this week and loved em! I am going to work on a blog with my favorite exercises the next few weeks- gotta get Lydia to take some discreet pictures at the gym ha!
Overall, I could have done better, I could have been more strict, but I didn't do bad, and I worked out hard! This week is my birthday, so I am allowing Wednesday night to be a cheat night--- I will be back in the gym early Thursday am, and also a lot of Tuesday! I refuse to not live my life- just gotta be careful with my choices. Hoping to do better this week...
I feel like I need to be more prepared with fruits/veggies for the nights I am at work. If I get bored I get snacky--- I plan to cut up both fruits and veggies to have on hand next weekend. I also strayed away from salads only for dinner, and I noticed a difference there. I still ate healthy but when you are eating carbs at 1 am for dinner, you feel bloated and tired-so back to rabbit food it is! I did some new workouts this week and loved em! I am going to work on a blog with my favorite exercises the next few weeks- gotta get Lydia to take some discreet pictures at the gym ha!
Overall, I could have done better, I could have been more strict, but I didn't do bad, and I worked out hard! This week is my birthday, so I am allowing Wednesday night to be a cheat night--- I will be back in the gym early Thursday am, and also a lot of Tuesday! I refuse to not live my life- just gotta be careful with my choices. Hoping to do better this week...
Wednesday, May 4, 2011
My Workout Routines/Supplements
Because I work out with a partner, I am sticking to a basic routine. I teach 4 spin classes a week, and run with my mom early in the am (when I can get out bed!) twice a week, and then do weights 5/6 days a week.
Sunday- Spin Class, Bi's Tri's & Shoulders
Monday-Run, Chest, Spin Class
Tuesday-Legs, Spin Class
Wednesday-Run, Back, Spin Class
Thursday-Spin Class, Bi's Tri's & Shoulders
Friday- Legs
Saturday-OFF (Whooo)
I am a firm believer in switching up your routines after a few months, so I just went from a 4x15 split to a 3x?? split. The ?? because I am not counting reps, but going until muscle failure. I try to stick with a weight heavy enough for 10-12 reps, but again that is not my main goal-if I can only get 9 with good form, that is where I stop. I like this routine because it goes by quick, leaves me breathless, and I am always sore! In 6-8 weeks, I will be switching back to a 6x8 program-I think.
I by no means am an expert, but I do believe if you eat a sensible diet, you should not have to rely on supplements! I think that a supplement should be taken along with a healthy diet, not instead of one! I carry the Advocare product "Catalyst" with me for when I am out and about and not able to sit an eat a healthy meal- It provides protein in a pill form so that my body stays energized and I don't eat off the muscle I am trying hard to build! Besides that, I am taking the following:
Optimum Nutrition-Whey Protein
Cellucor-C4, and M5 (not pictured)
Multi-Vitamin-Active Women
I have recently started taking the C4 or M5 and am REALLY impressed! It's a pre-workout creatine nitrate supplement. They seem very similar actually with the M5 focusing only slightly more on muscle growth. The C4 is more affordable so right now I have been taking it 4 days a week and the M5 only 2, but am considering doing an equal 3/3 split.
The vitamins are just because everyone says to take em. I don't notice anything really, but it's only been a few days! I don't eat fish, although I am determined to try to get there, so I do believe in taking the Omega-3 supplement. Gotta get the healthy fats in there some how! I do notice that if I take the vitamin packs on an empty stomach, I get queasy during my workouts. I have to make sure that I eat... No if ands or buts about it.
The protein powder I take post-workout. I do a simple 1 scoop with water, or if I use as a meal, I take 1 scoop protein powder, 1/4 cup frozen unsweetened berries, 1/2 cup Light&Fit fat free vanilla yogurt, 4 ounces light V8 juice, and 1 medium banana and blend together. I will also take the protein powder as a snack during the day if I am on the go or not really hungry- Its an easy way to get 24g of protein in about 130 calories.
Sunday- Spin Class, Bi's Tri's & Shoulders
Monday-Run, Chest, Spin Class
Tuesday-Legs, Spin Class
Wednesday-Run, Back, Spin Class
Thursday-Spin Class, Bi's Tri's & Shoulders
Friday- Legs
Saturday-OFF (Whooo)
I am a firm believer in switching up your routines after a few months, so I just went from a 4x15 split to a 3x?? split. The ?? because I am not counting reps, but going until muscle failure. I try to stick with a weight heavy enough for 10-12 reps, but again that is not my main goal-if I can only get 9 with good form, that is where I stop. I like this routine because it goes by quick, leaves me breathless, and I am always sore! In 6-8 weeks, I will be switching back to a 6x8 program-I think.
I by no means am an expert, but I do believe if you eat a sensible diet, you should not have to rely on supplements! I think that a supplement should be taken along with a healthy diet, not instead of one! I carry the Advocare product "Catalyst" with me for when I am out and about and not able to sit an eat a healthy meal- It provides protein in a pill form so that my body stays energized and I don't eat off the muscle I am trying hard to build! Besides that, I am taking the following:
Optimum Nutrition-Whey Protein
Cellucor-C4, and M5 (not pictured)
Multi-Vitamin-Active Women
I have recently started taking the C4 or M5 and am REALLY impressed! It's a pre-workout creatine nitrate supplement. They seem very similar actually with the M5 focusing only slightly more on muscle growth. The C4 is more affordable so right now I have been taking it 4 days a week and the M5 only 2, but am considering doing an equal 3/3 split.
The vitamins are just because everyone says to take em. I don't notice anything really, but it's only been a few days! I don't eat fish, although I am determined to try to get there, so I do believe in taking the Omega-3 supplement. Gotta get the healthy fats in there some how! I do notice that if I take the vitamin packs on an empty stomach, I get queasy during my workouts. I have to make sure that I eat... No if ands or buts about it.
The protein powder I take post-workout. I do a simple 1 scoop with water, or if I use as a meal, I take 1 scoop protein powder, 1/4 cup frozen unsweetened berries, 1/2 cup Light&Fit fat free vanilla yogurt, 4 ounces light V8 juice, and 1 medium banana and blend together. I will also take the protein powder as a snack during the day if I am on the go or not really hungry- Its an easy way to get 24g of protein in about 130 calories.
Monday, May 2, 2011
Initial Stats-May 1st, 2011
Even though I told myself I would be honest on here, brutally or not, I spent all day thinking about whether to release my actual weight/measurements, as I am horrified that I let myself gain this much weight back. Then I decided... Go Big or Go Home... I wanna Go Big--well actually I'd like to go skinny, but gotta get there first! Not proud by this, but here it is-
May 1st
Weigh in: 183.2 pounds (gross)
Bust: 40 inches (whooooo only bonus to gaining weight-the girls get bigger without spending $5K)
Stomach: 37 inches
Hips: 43 inches
Jean size: 10/12 (so clearly some is muscle!)
I was upset about my weight, but then also remembered I am coming off vacation last week where we drank all day and night, and I get my period in 7 days... Never a good time to weigh in, but regardless that is what the scale said.... Even though I did stand on it for about 5 minutes swearing that starvation would kick in and it would miraculously drop to 145.... It didn't.
My next weigh in will be June 1st and a reminder is already set in my phone. I will need help losing the weight as of right now, I have a lot to lose!
May 1st
Weigh in: 183.2 pounds (gross)
Bust: 40 inches (whooooo only bonus to gaining weight-the girls get bigger without spending $5K)
Stomach: 37 inches
Hips: 43 inches
Jean size: 10/12 (so clearly some is muscle!)
I was upset about my weight, but then also remembered I am coming off vacation last week where we drank all day and night, and I get my period in 7 days... Never a good time to weigh in, but regardless that is what the scale said.... Even though I did stand on it for about 5 minutes swearing that starvation would kick in and it would miraculously drop to 145.... It didn't.
My next weigh in will be June 1st and a reminder is already set in my phone. I will need help losing the weight as of right now, I have a lot to lose!
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