Well, today has once again been incredibly busy. I trained shoulders and did some abs quickly at the gym this morning, which was a very good session. Then, it was home to play with Makenzie before her nap. During her nap, I got some food prep done and finally finished the laundry from this weekend. In the afternoon, it was off to the grocery store for our weekly shopping and also Dick's Sporting Goods to get some different shorts for my sportswear outfit for the competition. The federation has a pretty strict no butt showing rule for the sportswear round and mine were border-line. After watching the show this weekend and seeing what other girls wore, I decided to be safe and get some different shorts. Hey - works for me because my butt is my weak point and a bit extra coverage there is a good thing in my book. Haha!
After Peter got home, it was off to the gym again for a cycle class with my beloved instructor. I was sure to get there early this time to reserve my bike! Yowza was it a killer class. She called it her "Wipeout" class. Every 3rd song she played the "Wipeout" song (you know - the duhduhduhduhduhduhduhduhduhduh...WIPEOUUUTTTT" one") and during that song you had to go as fast as possible with moderate resistance the entire 2 minutes. Then the other 2 songs between each wipeout were different drills of breakaways, hill sprints, heavy resistance, jumps, etc. The goal is for us all to look like we went through a wipe-out dripping in sweat and to physically be wiped out when we leave. Yeah - she succeeded! Felt gooood!
Now I will top off another successful day with some chicken and roasted veggies for dinner and watching last night's episode of Desperate Housewives with the most supportive man ever, while enjoying my tbsp of peanut butter for dessert! It's the little things in life. G'night everyone!!!
Meals: 100% ON ON ON (low day)
Training: Shoulders
db overhead press - 5x6-8
db side raise - 4x8-10
bb upright row - 5x10
bb front raise w/ rear delt pull - 4x8
machine rear delt - 4x10
cable side raise - 3x8
Cardio: 60 min Spin Class
Extra Stuff: Abs & a bit of routine practice
Bench Crunch - 3x20
Planks 3x60sec
Bicycles - 3x25/side
Showing posts with label abs. Show all posts
Showing posts with label abs. Show all posts
Monday, October 5, 2009
Monday, September 28, 2009
Poor Baby!
Today has been a ROUGH day! And no, it's surprisingly not even related to comp prep. My poor little Makenzie has a serious serious BAD BAD BAD diaper rash. She has been battling one off and on since she was on antibiotics those 2 weeks. The pediatrician keeps giving us these various creams of different strengths and the rash will appear to go away and then come back a day or two later. And even worse off than before. We are doing everything we can to help it - letting her roam naked almost all of her awake time, applying the antifungal/yeast creams, feeding her tons of yogurt, not using wipes, etc etc etc. And she continues to be in super pain :( Even to the point where she is waking up in the middle of the night numerous times (which she never ever does - and mommy is hating) and when I go to the changing table she screams and shakes her little head NO. The pediatrician says if it doesn't improve (they just gave us another stronger cream) she will need to go on probiotics because it is possible her system was disturbed too much with the 2+ weeks she had to be on the antibiotics. One of the toughest parts of being a momma is without a doubt watching your child suffer and not being able to take it away.
In other news - today has gone very well with prep and with my new plan. I just had cardio this afternoon and it was nice to be able to eat less in the morning when I am naturally not AS hungry and save my food for the afternoon around my workout and when I am more hungry. Spin was supposed to be on the plan for cardio but when I got to the gym for the class it was already booked. I was even there almost 20 minutes early. Yikes! So, I made the best of it and did tomorrow's cardio plan instead and will try to sub in a spin class tomorrow...which tonight's killer instructor teaches tomorrow too so that should work out fine. The remainder of the day I went grocery shopping (extremely fast to keep M in her diaper the shortest time possible), laundry/dishes/kitchen cleaning (never ending jobs they are), read a little bit, and played with Makenzie. It's amazing how much burn you can get through a workout and daily activity. As of 8 PM, I had already burned close to 2500 calories! Not too shabby :) Its so fun seeing all the numbers and charts and all with the Go Wear Fit. Thanks sooooooooo much again, Mandy!!!!! BTW - she has an awesome blog that you should check out HERE ;)
Training: Off
Cardio: 50 min Total
20 min incline run - 6.5mph @ 4.0 incline
15 min incline walk - 3.8mph @ 10.0 incline
15 min crosstrainer - incline 10, resistance 8
Extra Prep Stuff: Abs - 4 sets of each
60 second plank holds
20/side bicycles
25 froggy crunches
Macros: 110 C / 30 F / 153 P
meal 1 = 1sc Dymatize Toffee PP, coffee, 4oz unsweet vanilla almond milk
meal 2 = oats/.5sc All the Whey PP/20g dried fruit, 100g eggbeaters w/ 2T sf maple syrup, 100g strawberries
meal 3 = 3.25oz ground turkey/2T salsa/15g ff cheese, 100g cucumber, 4oz greek yogurt/1T pb
meal 4 = 1sc All the Whey PP/8oz unsweet choc almond milk, 120g apple/20g strawberry spread
meal 5 = 4oz chicken/50g red pepper that I roasted/50g cucumber/3oz steamed broccoli slaw/2T light sesame ginger dressing all tossed together and served in romaine lettuce leaves for Asian lettuce wraps - oh so so so so good!!!!!!!
Notes/Reflection: Super happy that I didn't let spin being thrown out of my workout mess me up and send me home doing nothing. I still got in a great workout and will be able to adjust the week as needed. I really enjoyed having my meals set up with more in the afternoon. Also, if you notice, my carbs are lower than before. I've decided I want to make my high days a lot higher than my low days. So, I dropped the low days back on carbs and upped protein a bit to have a bit more of a serious cycle this last bit of prep. It worked just fine!
In other news - today has gone very well with prep and with my new plan. I just had cardio this afternoon and it was nice to be able to eat less in the morning when I am naturally not AS hungry and save my food for the afternoon around my workout and when I am more hungry. Spin was supposed to be on the plan for cardio but when I got to the gym for the class it was already booked. I was even there almost 20 minutes early. Yikes! So, I made the best of it and did tomorrow's cardio plan instead and will try to sub in a spin class tomorrow...which tonight's killer instructor teaches tomorrow too so that should work out fine. The remainder of the day I went grocery shopping (extremely fast to keep M in her diaper the shortest time possible), laundry/dishes/kitchen cleaning (never ending jobs they are), read a little bit, and played with Makenzie. It's amazing how much burn you can get through a workout and daily activity. As of 8 PM, I had already burned close to 2500 calories! Not too shabby :) Its so fun seeing all the numbers and charts and all with the Go Wear Fit. Thanks sooooooooo much again, Mandy!!!!! BTW - she has an awesome blog that you should check out HERE ;)
Training: Off
Cardio: 50 min Total
20 min incline run - 6.5mph @ 4.0 incline
15 min incline walk - 3.8mph @ 10.0 incline
15 min crosstrainer - incline 10, resistance 8
Extra Prep Stuff: Abs - 4 sets of each
60 second plank holds
20/side bicycles
25 froggy crunches
Macros: 110 C / 30 F / 153 P
meal 1 = 1sc Dymatize Toffee PP, coffee, 4oz unsweet vanilla almond milk
meal 2 = oats/.5sc All the Whey PP/20g dried fruit, 100g eggbeaters w/ 2T sf maple syrup, 100g strawberries
meal 3 = 3.25oz ground turkey/2T salsa/15g ff cheese, 100g cucumber, 4oz greek yogurt/1T pb
meal 4 = 1sc All the Whey PP/8oz unsweet choc almond milk, 120g apple/20g strawberry spread
meal 5 = 4oz chicken/50g red pepper that I roasted/50g cucumber/3oz steamed broccoli slaw/2T light sesame ginger dressing all tossed together and served in romaine lettuce leaves for Asian lettuce wraps - oh so so so so good!!!!!!!
Notes/Reflection: Super happy that I didn't let spin being thrown out of my workout mess me up and send me home doing nothing. I still got in a great workout and will be able to adjust the week as needed. I really enjoyed having my meals set up with more in the afternoon. Also, if you notice, my carbs are lower than before. I've decided I want to make my high days a lot higher than my low days. So, I dropped the low days back on carbs and upped protein a bit to have a bit more of a serious cycle this last bit of prep. It worked just fine!
Tuesday, September 22, 2009
Could it Be?!
We had SUN today! Oh, thank goodness. Our pool was overflowing last night and decided to visit our basement. What joy that is to clean up.
And today is a good day because it is Tuesday again! Biggest Loser day! I tell you - I look forward to this show every week. And my greek yogurt & peanut butter "icecream" to go along with it (yummers). Tuesday nights are a perfect night for this show because now that I've realized Wednesdays are my "tough-diet-day-of-the-week", I can use TBL to motivate me to get through it. As well as reporting and sharing thoughts about progress and the show on Heather's blog on Wednesdays. I will be watching as soon as I log off here. Thank goodness for DVR so I can fast forward through commercials.
Today I was super motivated again. I've been adding some quotes/Bible verses to a poster I have on my fridge that I read off of every day as many times as I can. It also has my God letter on it that I read as well. These cheesy inspiring tidbits added to my day are really making a difference. And motivation is important in the comp-prep game. So what all did I do today? I woke up, hit the gym for cardio/tan/stretch/abs, played with the baby girl, ate on plan, cleaned cleaned cleaned, spent a tiny bit of time with Harry Potter, and that's about it. Told you it was nothing exciting - but it was still GOOD. Even GREAT! Looking forward to another game on day tomorrow, pushed along by the knowledge that 100+ lb overweight people can do it and so can I. ;)
Training = Off
Cardio = 45 min
15 min treadmill incline jog 6.0mph @ 3.0 incline
20 min stepmill fat burner mode @ level 10
10 min elliptical level 5 @ 70-80rpm
Extra Prep = Abs, Tan, Posing Practice
3x20 captain chair leg raises
3x15,side bicycles
3x15 decline bench crunches w/ 10# medball
Macros = 128 C / 33 F / 144 P
meal 1 = coffee, 4oz unsweet choc almond milk, 1sc Dymatize toffee pp, 120g apple
meal 2 = omelet (100g southwest eggbeaters, 1 TJs jalapeno chicken sausage, 30g mushrooms), 100g strawberries, coffee
meal 3 = 3oz ground turkey/taco season/35g salsa/15g ff cheese, 100g cucumbers
meal 4 = pumpkin protein pancakes from Julie's delicious blog (1sc All the Whey cinnamon pp, 1ew, .5c pumpkin) - I just HAD to make these!!!! and I am soooo glad I did!
meal 5 = 3 oz chicken, 85g sugar snap peas, 80g broccoli slaw stirfry
meal 6 = 4oz greek yogurt mixed w/ 16g pb and frozen into "icecream" YUM!
And today is a good day because it is Tuesday again! Biggest Loser day! I tell you - I look forward to this show every week. And my greek yogurt & peanut butter "icecream" to go along with it (yummers). Tuesday nights are a perfect night for this show because now that I've realized Wednesdays are my "tough-diet-day-of-the-week", I can use TBL to motivate me to get through it. As well as reporting and sharing thoughts about progress and the show on Heather's blog on Wednesdays. I will be watching as soon as I log off here. Thank goodness for DVR so I can fast forward through commercials.
Today I was super motivated again. I've been adding some quotes/Bible verses to a poster I have on my fridge that I read off of every day as many times as I can. It also has my God letter on it that I read as well. These cheesy inspiring tidbits added to my day are really making a difference. And motivation is important in the comp-prep game. So what all did I do today? I woke up, hit the gym for cardio/tan/stretch/abs, played with the baby girl, ate on plan, cleaned cleaned cleaned, spent a tiny bit of time with Harry Potter, and that's about it. Told you it was nothing exciting - but it was still GOOD. Even GREAT! Looking forward to another game on day tomorrow, pushed along by the knowledge that 100+ lb overweight people can do it and so can I. ;)
Training = Off
Cardio = 45 min
15 min treadmill incline jog 6.0mph @ 3.0 incline
20 min stepmill fat burner mode @ level 10
10 min elliptical level 5 @ 70-80rpm
Extra Prep = Abs, Tan, Posing Practice
3x20 captain chair leg raises
3x15,side bicycles
3x15 decline bench crunches w/ 10# medball
Macros = 128 C / 33 F / 144 P
meal 1 = coffee, 4oz unsweet choc almond milk, 1sc Dymatize toffee pp, 120g apple
meal 2 = omelet (100g southwest eggbeaters, 1 TJs jalapeno chicken sausage, 30g mushrooms), 100g strawberries, coffee
meal 3 = 3oz ground turkey/taco season/35g salsa/15g ff cheese, 100g cucumbers
meal 4 = pumpkin protein pancakes from Julie's delicious blog (1sc All the Whey cinnamon pp, 1ew, .5c pumpkin) - I just HAD to make these!!!! and I am soooo glad I did!
meal 5 = 3 oz chicken, 85g sugar snap peas, 80g broccoli slaw stirfry
meal 6 = 4oz greek yogurt mixed w/ 16g pb and frozen into "icecream" YUM!
Tuesday, September 15, 2009
Yay for TBL Tuesday!!!
I am really, really happy it is Tuesday. I absolutely LOVE watching The Biggest Loser (aka TBL) and it starts a new season tonight. Watching the changes these people make is so inspiring and I am always thrilled to see people taking control of their lives to become healthier. Given, I don't necessarily agree with all of the ways the show goes about getting progress for these people with such extreme measures, I still am an avid watcher to see the transformations these people make. I am sure there will be quite a few times something on that show sparks a discussion here - so be prepared. ;) Another GREAT thing about TBL Tuesdays is my sister will be coming over to watch them with me every week (hopefully). She should be coming tonight and I look forward to it because she is one of my very best friends and I always enjoy spending time with her.
In other news - today was a pretty basic day. Nothing too eventful at all. I got up and had my coffee/whey shake before hitting the gym for a cardio only workout (LOVE days where I only have to worry about ONE thing). During the day, I did some playing with Makenzie, cleaning, food prep, reading, eating (all ON plan of course), and fiddling with the blog so I could add some link pages to pictures/about me/workouts/etc (found at the top of my blog), and that's about it. I wish it wasn't so icky here because it would have been nice to get out for a stroll around the neighborhood now that fall weather is starting to creep in - which I am so so thrilled about. Fall has become my favorite season over the past few years because of the numerous fun and comforting activities during such a beautiful season. So that's all I have to report now. I hope you all have had Terrific Tuesdays as well :)
Macros - 132 Carbs / 142 Protein / 34 Fat
meal 1 = coffee, Dymatize toffee pp, 4oz unsweetened chocolate almond milk
meal 2 = omelet (southwestern eggbeaters/mushrooms/TJ's jalapeno chicken sausage), strawberries, small plum, coffee
meal 3 = ground turkey/taco season/salsa/ff cheese, cucumbers, carrots
meal 4 = All The Whey chocolate pp w/ 8oz unsweetened chocolate almond milk, apple & pb
meal 5 will be = chicken & chinese veggie stir fry
meal 6 (dessert during TBL) will be = pumpkin pie "icecream" (see below)
Im trying a new concoction that I am hoping tastes yummy!
1/2c cottage cheese, 1/4c pumpkin, 4g SF/FF cheesecake pudding mix, tiny bit vanilla extract blended and frozen for pumpkin "icecream" & topped with 1/4 sheet low fat graham cracker
Training - OFF
..........
Cardio - 45 min total
15 min treadmill jog 5.5mph @ 5.0 incline
20 min stepmill fat burner mode level 10
10 min treadmill incline walk 3.5mph @ 7.5 incline
.........
Extra Stuff - another long stretch, abs (getting better about doing these!)
3x20 captain chair leg raises
3x20/side bicycle (tried to go slooowww)
3x15 decline bench crunch w/ 10# med ball
In other news - today was a pretty basic day. Nothing too eventful at all. I got up and had my coffee/whey shake before hitting the gym for a cardio only workout (LOVE days where I only have to worry about ONE thing). During the day, I did some playing with Makenzie, cleaning, food prep, reading, eating (all ON plan of course), and fiddling with the blog so I could add some link pages to pictures/about me/workouts/etc (found at the top of my blog), and that's about it. I wish it wasn't so icky here because it would have been nice to get out for a stroll around the neighborhood now that fall weather is starting to creep in - which I am so so thrilled about. Fall has become my favorite season over the past few years because of the numerous fun and comforting activities during such a beautiful season. So that's all I have to report now. I hope you all have had Terrific Tuesdays as well :)
Macros - 132 Carbs / 142 Protein / 34 Fat
meal 1 = coffee, Dymatize toffee pp, 4oz unsweetened chocolate almond milk
meal 2 = omelet (southwestern eggbeaters/mushrooms/TJ's jalapeno chicken sausage), strawberries, small plum, coffee
meal 3 = ground turkey/taco season/salsa/ff cheese, cucumbers, carrots
meal 4 = All The Whey chocolate pp w/ 8oz unsweetened chocolate almond milk, apple & pb
meal 5 will be = chicken & chinese veggie stir fry
meal 6 (dessert during TBL) will be = pumpkin pie "icecream" (see below)
Im trying a new concoction that I am hoping tastes yummy!
1/2c cottage cheese, 1/4c pumpkin, 4g SF/FF cheesecake pudding mix, tiny bit vanilla extract blended and frozen for pumpkin "icecream" & topped with 1/4 sheet low fat graham cracker
Training - OFF
..........
Cardio - 45 min total
15 min treadmill jog 5.5mph @ 5.0 incline
20 min stepmill fat burner mode level 10
10 min treadmill incline walk 3.5mph @ 7.5 incline
.........
Extra Stuff - another long stretch, abs (getting better about doing these!)
3x20 captain chair leg raises
3x20/side bicycle (tried to go slooowww)
3x15 decline bench crunch w/ 10# med ball
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