Monday, June 24, 2013
Been doing "okay". I really am having a hard time getting motivated consistently on workouts. One or two days I'm gung ho and then all weekend, I had no desire. Eating at least one salad a day. Egg whites and some kind of fat free beans in the morning. Still no white carbs. I dragged myself to the gym today even though I really didn't want to. Banged out two miles on the treadmill and some resistance reps.
Tuesday, June 18, 2013
Tonight's workout
Today I did some research on functional training and developed my own 45 minute workout. This was the alternative to relying on one more person or thing for my motivation.
Here's what I did:
12 min on treadmill - 1:30 walk / 1 min jog
30 minutes of following:
Warm up :
knee touches - 60
modified jumping jack - 25 each side
wall squats using balance ball - 15 x 3 alternating reps with
Seated twist with medicine ball rolling behind my back 15 each side
1 minute plank
2x
Wax on wax off using mat and those plastic furniture movers that have a pad on one side and plastic on other. While in plank, you use extend your arms and do a wax on wax off motion. 8 reps each side
Balance ball bridge with chest press 15 rep
Tricep on wall (standing johnny C) 15 rep
Medicine ball down and twist up 10 each side
Bent leg life with a row - 15
1 x
dumb bell chop 15 each side
kettle bell swing 15
sexy spider 8 each side
Lunge with press - 8 each side
I also went to machines and did 2 reps of 15 tricep extensions and stretching.
Left the gym feeling satisfied and was only there from 4:30 to 5:15 pm.
Food:
Lara Bar
can of no salt black beans
baby greens salad
another lara bar
homemade spaghetti sauce / no pasta
dinner/snacks to come.
Thanks all!
ak-47
Here's what I did:
12 min on treadmill - 1:30 walk / 1 min jog
30 minutes of following:
Warm up :
knee touches - 60
modified jumping jack - 25 each side
wall squats using balance ball - 15 x 3 alternating reps with
Seated twist with medicine ball rolling behind my back 15 each side
1 minute plank
2x
Wax on wax off using mat and those plastic furniture movers that have a pad on one side and plastic on other. While in plank, you use extend your arms and do a wax on wax off motion. 8 reps each side
Balance ball bridge with chest press 15 rep
Tricep on wall (standing johnny C) 15 rep
Medicine ball down and twist up 10 each side
Bent leg life with a row - 15
1 x
dumb bell chop 15 each side
kettle bell swing 15
sexy spider 8 each side
Lunge with press - 8 each side
I also went to machines and did 2 reps of 15 tricep extensions and stretching.
Left the gym feeling satisfied and was only there from 4:30 to 5:15 pm.
Food:
Lara Bar
can of no salt black beans
baby greens salad
another lara bar
homemade spaghetti sauce / no pasta
dinner/snacks to come.
Thanks all!
ak-47
Lunch - Another day of trying
Second day of getting son ready for day camp. Its not easy. Its like repacking them every morning for what's to come and making sure you have plenty of supplies because in most cases, what was wet the night before is not dry. Making sure he has a healthy breakfast, making sure nothing is forgotten because the camp is in Dallas proper. Then there's getting the girl ready. The couch potato who has her nose stuck in the ipad addicted to Wallace and Gromit. Then there comes me : shower and prepare a decent lunch and hopefully get to the office by 10. *sigh*
So this morning, its a baby greens salad with veggies, fat free feta and pepitas for crunch since I'm not using croutons. If you haven't checked out pepitas you should, though in moderation. They are sunflower seeds on steroids. The innards, yes I said innards, of a pumpkin seed.
Anyhow, here is my salad that I will enjoy with no salt black beans at lunch. They want me to eat 2400 calories and work my way down until I start losing. 2400? I barely get in 1200. Maybe that's a clue.
later, ak-47
So this morning, its a baby greens salad with veggies, fat free feta and pepitas for crunch since I'm not using croutons. If you haven't checked out pepitas you should, though in moderation. They are sunflower seeds on steroids. The innards, yes I said innards, of a pumpkin seed.
Anyhow, here is my salad that I will enjoy with no salt black beans at lunch. They want me to eat 2400 calories and work my way down until I start losing. 2400? I barely get in 1200. Maybe that's a clue.
later, ak-47
Monday, June 17, 2013
Fitness assessment & grocery shopping
There's nothing quite like getting that reality slap in the face during a body fat test.
Whatever, it confirms what I already knew. Rip the bandaid off and keep going.
Highlights:
I was able to do a 1 min plank. She was surprised as she said many women come in and can't do that.
She suggested I do functional training to build muscle versus killing myself over cardio.
40% nutrition, 40% resistance, 20% cardio. 3 / 45 minute days of functional training and then if I do something other than that, its a plus.
Start higher on the calorie intake, work your way down based on whether I am losing or not. Another BF check in 6-8 weeks.
Anyone that truly knows me knows that I am very knowledgeable about diet, food and nutrition. What I am missing is that right combo for me and doing the hard work to study up and pay attention and make it my new hobby. The lady that I met with was about 60 years old and in FANTASTIC shape. But at one point, okay, alot of points through the conversation, I felt like she wastalking preaching to what she was seeing on the outside and not giving me any credit at all. And asking some really strange open ended questions that truly felt like she thought I was an idiot or not knowledgeable after I had already established my journey from a size 22/24 in the mid 90's to a size 12 and feeling FABULOUS up until 2003/2004 when I started having children. I did all of that with personal training and no supplements. But I was also in my 20s.
Women lose lots of muscle every year after 30. If you keep doing or thinking the same way at 40 that you did at 30 or 20, you will fail, as I have. Unfortunately, women also sometimes deal with more family pressures, stress, raising children, undiagnosed anxiety or depression that all make matters worse.
After the session I drove on over to Kroger and bought about 50$ of fresh vegetables, Lara bars and what not. I do love food and I do love good food that is good for you. I have to keep it simple.
Next assignment is to build a 45 min functional workout schedule that will save me from paying 119$ to show up, again, at a specific time to do group training. I need to make it simple and flexible. Rarely am I ever available every day at 9:30 AM or 6 PM.
Now off to make that huge salad =) Thanks to everyone for the encouragement today when I sent this out.
Signing off as a big gun, ready to do this, in the handle given to me by a very dear friend who I miss ALOT!
AK-47
Whatever, it confirms what I already knew. Rip the bandaid off and keep going.
Highlights:
I was able to do a 1 min plank. She was surprised as she said many women come in and can't do that.
She suggested I do functional training to build muscle versus killing myself over cardio.
40% nutrition, 40% resistance, 20% cardio. 3 / 45 minute days of functional training and then if I do something other than that, its a plus.
Start higher on the calorie intake, work your way down based on whether I am losing or not. Another BF check in 6-8 weeks.
Anyone that truly knows me knows that I am very knowledgeable about diet, food and nutrition. What I am missing is that right combo for me and doing the hard work to study up and pay attention and make it my new hobby. The lady that I met with was about 60 years old and in FANTASTIC shape. But at one point, okay, alot of points through the conversation, I felt like she was
Women lose lots of muscle every year after 30. If you keep doing or thinking the same way at 40 that you did at 30 or 20, you will fail, as I have. Unfortunately, women also sometimes deal with more family pressures, stress, raising children, undiagnosed anxiety or depression that all make matters worse.
After the session I drove on over to Kroger and bought about 50$ of fresh vegetables, Lara bars and what not. I do love food and I do love good food that is good for you. I have to keep it simple.
Next assignment is to build a 45 min functional workout schedule that will save me from paying 119$ to show up, again, at a specific time to do group training. I need to make it simple and flexible. Rarely am I ever available every day at 9:30 AM or 6 PM.
Now off to make that huge salad =) Thanks to everyone for the encouragement today when I sent this out.
Signing off as a big gun, ready to do this, in the handle given to me by a very dear friend who I miss ALOT!
AK-47
New beginning
I guess I've been in sort of a slump for a while. Its time to wake up. There are exactly 40 weeks between now and my 42nd birthday. My goal is to lose 42 lbs between starting now until March 24th, 2014. I hesitated posting anything about it publicly but I decided I would do it here but not really anywhere else. If someone see's it fine, if not, that's fine too. I need some accountability and for now, this will serve as that.
I will follow some general rules to begin with with but the desire is to keep it simple.
1) Wake up to 6oz of OJ with my multivitamin, 2 glucosamine, one vitamin D and 3 fish oil pills.
2) Don't eat anything white.
3) Zero calorie beverages. I have not had diet coke or other diet soda drinks since January 24th. I occasionally will have Crystal Light if I get in a black tea, water or coffee rut but I really do love green and black ice tea.
4) Keep it VERY simple. 4-5 small meals and 30-60 minutes of activity 4-5 days a week. Over complications makes Angie grumpy and demotivated.
5) Water and lots of it which I already do.
6) Start and finish Couch to 5K Already done week 1.
I'll tie this post in with a recipe.
Grilled Baby Artichokes
How To Purchase and Prepare Baby Artichokes:
Baby artichokes are not a separate variety but merely smaller versions of larger artichokes. Their size comes from their location on the artichoke plant. They are picked from the lower parts of the artichoke plant where the plant fronds protect them from sun, in effect stunting their growth.
Baby artichokes are sold in plastic bags or loose. Their size can vary from walnut to jumbo egg size. Size is no indication of age. (Some babies are bigger than other babies!) Choose baby artichokes that are firm and heavy for their size. Most have no fuzzy choke.
Bend back lower, outer petals of artichokes until they snap off easily near base. Continue doing this until you reach a point where the leaves are half green (at the top) and half yellow (at the bottom).
Using a sharp stainless steel knife, cut off top third of artichokes or just below the green tips of the petals. Pare all remaining dark green areas from bases. Cut off stems.
Halve or quarter as desired. If center petals are purple or pink remove center petals and fuzzy centers. Dip or rub all surfaces with lemon juice.
In a large saucepan, bring 1 1/2 quarts of water to a boil. Add prepared baby artichokes and cook approximately 7 to 10 minutes or until you can easily pierce them with a fork, but they still offer some resistance. Drain and immediately and immerse in cold water to stop the cooking.
When cool, cut the baby artichoke in half lengthwise, sprinkle them with olive oil, and salt and pepper to taste.
Prepare grill and grill them over a medium-hot fire, cut side down for about 5 minutes, or until the cut sides are well browned.
Remove and place on baking sheet. Mix Fat Free Feta Cheese and minced garlic and place on top of arti's and broil for 1-2 minutes, carefully watching to avoid burn.
Enjoy - I <3 these.
Wish me luck.
I will follow some general rules to begin with with but the desire is to keep it simple.
1) Wake up to 6oz of OJ with my multivitamin, 2 glucosamine, one vitamin D and 3 fish oil pills.
2) Don't eat anything white.
3) Zero calorie beverages. I have not had diet coke or other diet soda drinks since January 24th. I occasionally will have Crystal Light if I get in a black tea, water or coffee rut but I really do love green and black ice tea.
4) Keep it VERY simple. 4-5 small meals and 30-60 minutes of activity 4-5 days a week. Over complications makes Angie grumpy and demotivated.
5) Water and lots of it which I already do.
6) Start and finish Couch to 5K Already done week 1.
I'll tie this post in with a recipe.
Grilled Baby Artichokes
How To Purchase and Prepare Baby Artichokes:
Baby artichokes are not a separate variety but merely smaller versions of larger artichokes. Their size comes from their location on the artichoke plant. They are picked from the lower parts of the artichoke plant where the plant fronds protect them from sun, in effect stunting their growth.
Baby artichokes are sold in plastic bags or loose. Their size can vary from walnut to jumbo egg size. Size is no indication of age. (Some babies are bigger than other babies!) Choose baby artichokes that are firm and heavy for their size. Most have no fuzzy choke.
Bend back lower, outer petals of artichokes until they snap off easily near base. Continue doing this until you reach a point where the leaves are half green (at the top) and half yellow (at the bottom).
Using a sharp stainless steel knife, cut off top third of artichokes or just below the green tips of the petals. Pare all remaining dark green areas from bases. Cut off stems.
Halve or quarter as desired. If center petals are purple or pink remove center petals and fuzzy centers. Dip or rub all surfaces with lemon juice.
In a large saucepan, bring 1 1/2 quarts of water to a boil. Add prepared baby artichokes and cook approximately 7 to 10 minutes or until you can easily pierce them with a fork, but they still offer some resistance. Drain and immediately and immerse in cold water to stop the cooking.
When cool, cut the baby artichoke in half lengthwise, sprinkle them with olive oil, and salt and pepper to taste.
Prepare grill and grill them over a medium-hot fire, cut side down for about 5 minutes, or until the cut sides are well browned.
Remove and place on baking sheet. Mix Fat Free Feta Cheese and minced garlic and place on top of arti's and broil for 1-2 minutes, carefully watching to avoid burn.
Enjoy - I <3 these.
Wish me luck.
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