It has been a terrible week... And that's putting it lightly. In response, my nutrition and workouts have totally been out of whack.
I'm an emotional eater. If I'm sad, I'll throw caution to the wind and seek comfort in all things sugary. Usually, simply knowing this about myself helps me keep control. But this week was a doozy.
I've also forgone my logging of both diet and exercise, which only makes it worse. If I don't have to see it clearly spelled out, then for me, its much easier to pretend it didn't happen. But the proof is in the mirror, on the scale, and in the way I feel physically.
Wednesday and Thursday I actually managed to hit the gym with high energy and had really good workouts; burned out a lot of grief! But I didn't bother aligning my nutrition accordingly.
Then today I found myself going through the motions, forcing my way through a back/biceps workout without a plan and without any conviction whatsoever. Finally, I realized that neither my body nor my heart was in it, so I left.
I'm writing this entry to say that it's completely ok to take an unplanned day off every now and then. Listen to your body. It will tell you when it needs a break, emotionally or physically. You need your body and heart/mind to fuel your workouts. If one component is missing, your workout won't be complete.
Most of the time when you're not feeling it at first, if you just get up and start the workout anyway, the fuel will come pretty quickly and you'll be glad you pushed yourself over that little slump.
However, there are times when you legitimately need a break and forcing a workout in spite of this can actually be detrimental rather than helpful. You could get injured from using bad form, for instance. In these circumstances, it's ok to take a break. I ended up cutting my workout 30 minutes short and going home early today.
That said, it's most definitely NOT OK to lie to yourself. Learn your body's and brain's physical and mental cues and learn the difference between feeling whiny, and feeling legitimately exhausted. Only you can determine how you feel. Don't shortchange yourself by lying to yourself. It's NEVER worth it, and your results WILL suffer for it. Mark my words, I speak from experience.
I'm looking forward to starting a new week with better nutrition to fuel my body properly, and more conviction in my workouts! I just have to remind myself that just because I'm sad, that's no excuse to take that anguish out on my body. I have to live in this body; shouldn't I try my hardest to make sure it's a great place to live?
How do you pull yourself out of a funk, no matter what the trigger happens to be? Share below!
P.S. Pinterest week kicks off on Monday so stay tuned!
P.P.S. check out my Facebook page and click on the Gold's Gym link to redeem your free 7-day trial pass in time to come with me to spinning tomorrow morning at Taylorsville at 8:30 AM! I hope to see you whenever you're ready and when I do, I officially challenge you to a Step Mill Interval competition!
Peace.
Friday, August 31, 2012
Thursday, August 30, 2012
Coming Next Week!
I know I said I wouldn't be posting any entries this week, but I created a new stair climber interval workout that I'm really excited about and I couldn't wait till next week to share it. Also, I wanted to give you a head's up on what I'm planning for next week that has me excited and if you love Pinterest, maybe you'll get excited about it too.
First things first: the stair climber interval I did today! If any of you have ever tried to brave that scary step mill, or shied away from it out of fear, you are not alone! For a year I would not step foot on that thing for fear that I'd fall right off the back. But here's what I learned when I finally plucked up the courage to try it: you won't fall off! Relax! Once you finally get brave enough to get on it, you'll find out two more things as well: 1. it's hard work and you'll sweat more on the step mill than on any other cardio machine. 2. it's boring as hell. Seriously. Staying on the thing for longer than 15 minutes is very difficult.
Well, here's your cure for the boredom!
Step Mill Interval: Two 15 minute phases; choose to do these phases as many times as you can handle it! I like to do an hour (4 total phases). The length of your workout is up to you, so you can customize it to your own personal conditioning, and build on it once you feel more advanced. Make sure you have a full bottle of cold water; you will guzzle it. You'll also need a towel to wipe the sweat out of your eyes, because sweat in the eye hurts, and there will be more sweat than you thought possible!
Phase 1: set the time on your machine to 15 minutes, and level 4-7, depending on what you're comfortable with to start.
5 regular steps facing forward
5 steps facing one side
5 steps facing backward (hold on to those handrails!)
5 steps facing the other side
5 steps with straight leg raise to the back (facing forward. this will tighten that booty; make sure to consciously give those glutes an extra squeeze at the top of the kickback)
5 steps with ham curl (butt-kick)
repeat cycle with 10 steps each, then 15 steps each, then 20 steps each. Repeat until the 15 minutes is up, starting again with 5 steps each, then 10, 15, and 20; counting every step to keep focused!
Rest for 1-5 minutes
Phase 2: set the time on the machine to 15 minutes, and level 4-7.
5 wide stance steps (facing forward. step your right foot to the far right of the step, your left foot to the far left of the step)
5 zig-zag steps (face forward. cross your left foot to step onto the right side of the step. then cross your right foot to step up onto the left side of the next step and so on. this move digs into the booty really well!)
5 knee-up steps (facing forward, bring your knee as high as possible before stepping up onto the next step)
5 squat steps (lower into a squat position [holding handrails of course!] while continuing to step, facing forward)
5 calf raise steps (balance your weight on your toes, on the edge of each step, contracting your calves)
5 regular steps forward
Repeat cycle with 10 steps each, then 15 steps each, then 20 steps each. Repeat until the 15 minutes is up, starting with 5 steps again, then 10, 15, and 20; counting every step to keep focused!
I'm excited to try this interval workout with a buddy for a little motivating competition!
Second thing: Pinterest-inspired workouts!
Next week I'll be taking all my workouts exclusively from pins I found on Pinterest, so stay tuned for that!
Going to try this cardio interval on the step mill? Let me know what you think!
Enjoy!
First things first: the stair climber interval I did today! If any of you have ever tried to brave that scary step mill, or shied away from it out of fear, you are not alone! For a year I would not step foot on that thing for fear that I'd fall right off the back. But here's what I learned when I finally plucked up the courage to try it: you won't fall off! Relax! Once you finally get brave enough to get on it, you'll find out two more things as well: 1. it's hard work and you'll sweat more on the step mill than on any other cardio machine. 2. it's boring as hell. Seriously. Staying on the thing for longer than 15 minutes is very difficult.
Well, here's your cure for the boredom!
Step Mill Interval: Two 15 minute phases; choose to do these phases as many times as you can handle it! I like to do an hour (4 total phases). The length of your workout is up to you, so you can customize it to your own personal conditioning, and build on it once you feel more advanced. Make sure you have a full bottle of cold water; you will guzzle it. You'll also need a towel to wipe the sweat out of your eyes, because sweat in the eye hurts, and there will be more sweat than you thought possible!
Phase 1: set the time on your machine to 15 minutes, and level 4-7, depending on what you're comfortable with to start.
5 regular steps facing forward
5 steps facing one side
5 steps facing backward (hold on to those handrails!)
5 steps facing the other side
5 steps with straight leg raise to the back (facing forward. this will tighten that booty; make sure to consciously give those glutes an extra squeeze at the top of the kickback)
5 steps with ham curl (butt-kick)
repeat cycle with 10 steps each, then 15 steps each, then 20 steps each. Repeat until the 15 minutes is up, starting again with 5 steps each, then 10, 15, and 20; counting every step to keep focused!
Rest for 1-5 minutes
Phase 2: set the time on the machine to 15 minutes, and level 4-7.
5 wide stance steps (facing forward. step your right foot to the far right of the step, your left foot to the far left of the step)
5 zig-zag steps (face forward. cross your left foot to step onto the right side of the step. then cross your right foot to step up onto the left side of the next step and so on. this move digs into the booty really well!)
5 knee-up steps (facing forward, bring your knee as high as possible before stepping up onto the next step)
5 squat steps (lower into a squat position [holding handrails of course!] while continuing to step, facing forward)
5 calf raise steps (balance your weight on your toes, on the edge of each step, contracting your calves)
5 regular steps forward
Repeat cycle with 10 steps each, then 15 steps each, then 20 steps each. Repeat until the 15 minutes is up, starting with 5 steps again, then 10, 15, and 20; counting every step to keep focused!
I'm excited to try this interval workout with a buddy for a little motivating competition!
Second thing: Pinterest-inspired workouts!
Next week I'll be taking all my workouts exclusively from pins I found on Pinterest, so stay tuned for that!
Going to try this cardio interval on the step mill? Let me know what you think!
Enjoy!
Friday, August 24, 2012
Thursday & Friday
I'm going to post my nutrition for just today since it was practically the same as yesterday.
Thursday/Friday, August 23-24, 2012
Nutrition
Breakfast, 7:30 AM - protein shake
AM snack, 10:30 AM - apple
Lunch, 1:30 - Celery sticks with peanut butter
PM snack - protein shake
Dinner - "Irish toast" (bread with a hole torn in the middle; crack an egg into the hole, grill on the stove) with cheese and avocado
Thursday Workout: Gluteus minimus, medius, maximus (butt)/ Hamstrings (back of thigh)
Glutes:
1. lying leg press (foot position: narrow stance, feet high on platform - but keep full foot firmly planted, do not let toes extend off platform. press through the heels to target the glutes); 270 lbs; 3/10
2. single leg press (same as above, but one leg - keep the foot placed in the center of the platform, near the top); 75 lbs; 3/12
3. single leg deadlift; 30 lbs; 3/10
4. ball hip thrust with plate; 25 lbs; 3/10
5. bosu deadlift; 45 lbs; 3/15
6. narrow/high stance upright leg press; 135 lbs; 3/12
Hams
1. prone ham curl - single leg; 35 lbs; 3/10
2. prone ham curl - double leg; 60 lbs; 3/10
3. BB pulse lunge; 25 lbs; 3.10
4. BB step ups; 25 lbs; 3/10 each side
5. Plie lying leg press; 270 lbs; 3/10
Yoga cool down 15 minutes
Friday Workout: Back/Biceps
Back (latissmus dorsi, rhombouds, erector spinae)
Rhomboids (mid-back)
1. BB row; 55 lbs; 3/12
2. DB bent over row - one arm; 30 lbs; 3.10
3. plank row - one arm; 15 lbs; 3/10
Lats (sides of back)
1. wide grip lat pull; 60 lbs; 3/12
2. close grip lat pull; 60 lbs; 3/12
3. one arm lat pull; 40 lbs; 3/12
Biceps (front of upper arm)
1. preacher curl; 45 lbs; 3/10
2. concentration curl; 15 lbs; 3/8
3. BB curl; 25 lbs; 3/10
Erector Spinae (low back)
1. back extention; 25 lbs; 3/12
Now I'm going to go soak my sore muscles in a bath. Peace.
Thursday/Friday, August 23-24, 2012
Nutrition
Breakfast, 7:30 AM - protein shake
AM snack, 10:30 AM - apple
Lunch, 1:30 - Celery sticks with peanut butter
PM snack - protein shake
Dinner - "Irish toast" (bread with a hole torn in the middle; crack an egg into the hole, grill on the stove) with cheese and avocado
Thursday Workout: Gluteus minimus, medius, maximus (butt)/ Hamstrings (back of thigh)
Glutes:
1. lying leg press (foot position: narrow stance, feet high on platform - but keep full foot firmly planted, do not let toes extend off platform. press through the heels to target the glutes); 270 lbs; 3/10
2. single leg press (same as above, but one leg - keep the foot placed in the center of the platform, near the top); 75 lbs; 3/12
3. single leg deadlift; 30 lbs; 3/10
4. ball hip thrust with plate; 25 lbs; 3/10
5. bosu deadlift; 45 lbs; 3/15
6. narrow/high stance upright leg press; 135 lbs; 3/12
Hams
1. prone ham curl - single leg; 35 lbs; 3/10
2. prone ham curl - double leg; 60 lbs; 3/10
3. BB pulse lunge; 25 lbs; 3.10
4. BB step ups; 25 lbs; 3/10 each side
5. Plie lying leg press; 270 lbs; 3/10
Yoga cool down 15 minutes
Friday Workout: Back/Biceps
Back (latissmus dorsi, rhombouds, erector spinae)
Rhomboids (mid-back)
1. BB row; 55 lbs; 3/12
2. DB bent over row - one arm; 30 lbs; 3.10
3. plank row - one arm; 15 lbs; 3/10
Lats (sides of back)
1. wide grip lat pull; 60 lbs; 3/12
2. close grip lat pull; 60 lbs; 3/12
3. one arm lat pull; 40 lbs; 3/12
Biceps (front of upper arm)
1. preacher curl; 45 lbs; 3/10
2. concentration curl; 15 lbs; 3/8
3. BB curl; 25 lbs; 3/10
Erector Spinae (low back)
1. back extention; 25 lbs; 3/12
Now I'm going to go soak my sore muscles in a bath. Peace.
Wednesday, August 22, 2012
Wednesday
Wednesday, August 22, 2012
Nutrition
Breakfast, 7:00 AM - protein shake, multi vit, vit e oil, joint supp, cran supp, allergy pill
AM snack, 10:30 AM - oatmeal
Lunch, 1:30 PM - steamed veggies
PM snack, 3:00 PM - peanut butter toast on sprouted whole grain bread, pre workout drink (C4)
Dinner, 6:00 PM - roasted potatoes
Workout
Abs
1. Ball plank; bw; 3/20 breaths
2. Mountain climber; bw; 3/50
3. Ball crunch; bw; 3/20
4. Pilates 100; bw; 3/to failure
5. Wall hip dips; bw; 3/20
6. Bicycle crunch; 3/50
7. Side plank; bw; 3/20 breaths
8. Cable crunch (front/sides); 100 lbs; 3/20
9. Balanced bench crunch; bw; 3/12
10. Hanging knee-up/twist (front/sides); bw; 3/10
Today was abs day and while I try to focus in and hit the abs good and hard at least one day per week, it's usually not very complex, so maybe it wasn't the best day to promise a tutorial on program design. But no matter. I'll just go over some simple rules that I like to follow, some weeks more strictly than others.
1. determine the muscle groups to be worked
I split my training by muscle groups. I like to train like groups together, which thereby allows me to train opposites on different days. The reason is that a lot of these groups work together and if all of them are sore at once, everyday activities can become painful. When you're in pain you're less likely to go back to the gym for more. Also, training opposites lets you pay more attention to each individual group and focus on form, which yields better results. For example: like groups = "pushing" muscles (triceps, shoulders, chest); "pulling" muscles (back, biceps); legs (glutes, hams, quads, calves), abs (rectus, transverse, oblique). Choose one group per day to lift, and that's a good start.
2. assign 2-4 exercises to each muscle group
Some of my favorite places to get inspiration: Oxygen Magazine, Muscle & Fitness Hers, Fitness Magazine, Bodybuilding.com, fellow trainers and other fitness-minded friends. I also enjoy mixing it up by doing a work-out DVD or taking a group class instead of lifting, or in addition to lifting. DVDs and classes are a welcome relief from having to plan for myself when I have failed to plan or when I just want a break.
3. blend modes
If your plan involves 3 exercises for each group, try to use 3 different modes to challenge the same group in different ways, yielding better results. Example: Use free weights for the first move, machines for the second and cables for the third.
4. the proper weight will yield muscle failure at 8-15 reps per set, stick to 2-4 sets
Depending on your goals and phase, make sure to lift enough weight. Going too light will not help you much at all. If you're lifting enough weight then your muscle will reach failure (the point at which you are physically, absolutely unable to lift one more rep) at around 8-10 reps for size and strength and around 12-15 reps for stamina and endurance.
Pointers: Remember to watch your form! Proper form is more important than the amount of weight you can lift. Bad form will cause injury, and take away the effectiveness of the move. If you don't know how to use a machine, ask a trainer or other gym staffer to show you how it works. A good trainer will be happy to teach you how to use a machine. But if you want full, complete instruction, exercise prescription, and personal attention, hire them. Most gyms offer one free first-time session with a trainer. Take advantage if this opportunity!
Questions? Bring 'em!
Nutrition
Breakfast, 7:00 AM - protein shake, multi vit, vit e oil, joint supp, cran supp, allergy pill
AM snack, 10:30 AM - oatmeal
Lunch, 1:30 PM - steamed veggies
PM snack, 3:00 PM - peanut butter toast on sprouted whole grain bread, pre workout drink (C4)
Dinner, 6:00 PM - roasted potatoes
Workout
Abs
1. Ball plank; bw; 3/20 breaths
2. Mountain climber; bw; 3/50
3. Ball crunch; bw; 3/20
4. Pilates 100; bw; 3/to failure
5. Wall hip dips; bw; 3/20
6. Bicycle crunch; 3/50
7. Side plank; bw; 3/20 breaths
8. Cable crunch (front/sides); 100 lbs; 3/20
9. Balanced bench crunch; bw; 3/12
10. Hanging knee-up/twist (front/sides); bw; 3/10
Today was abs day and while I try to focus in and hit the abs good and hard at least one day per week, it's usually not very complex, so maybe it wasn't the best day to promise a tutorial on program design. But no matter. I'll just go over some simple rules that I like to follow, some weeks more strictly than others.
1. determine the muscle groups to be worked
I split my training by muscle groups. I like to train like groups together, which thereby allows me to train opposites on different days. The reason is that a lot of these groups work together and if all of them are sore at once, everyday activities can become painful. When you're in pain you're less likely to go back to the gym for more. Also, training opposites lets you pay more attention to each individual group and focus on form, which yields better results. For example: like groups = "pushing" muscles (triceps, shoulders, chest); "pulling" muscles (back, biceps); legs (glutes, hams, quads, calves), abs (rectus, transverse, oblique). Choose one group per day to lift, and that's a good start.
2. assign 2-4 exercises to each muscle group
Some of my favorite places to get inspiration: Oxygen Magazine, Muscle & Fitness Hers, Fitness Magazine, Bodybuilding.com, fellow trainers and other fitness-minded friends. I also enjoy mixing it up by doing a work-out DVD or taking a group class instead of lifting, or in addition to lifting. DVDs and classes are a welcome relief from having to plan for myself when I have failed to plan or when I just want a break.
3. blend modes
If your plan involves 3 exercises for each group, try to use 3 different modes to challenge the same group in different ways, yielding better results. Example: Use free weights for the first move, machines for the second and cables for the third.
4. the proper weight will yield muscle failure at 8-15 reps per set, stick to 2-4 sets
Depending on your goals and phase, make sure to lift enough weight. Going too light will not help you much at all. If you're lifting enough weight then your muscle will reach failure (the point at which you are physically, absolutely unable to lift one more rep) at around 8-10 reps for size and strength and around 12-15 reps for stamina and endurance.
Pointers: Remember to watch your form! Proper form is more important than the amount of weight you can lift. Bad form will cause injury, and take away the effectiveness of the move. If you don't know how to use a machine, ask a trainer or other gym staffer to show you how it works. A good trainer will be happy to teach you how to use a machine. But if you want full, complete instruction, exercise prescription, and personal attention, hire them. Most gyms offer one free first-time session with a trainer. Take advantage if this opportunity!
Questions? Bring 'em!
Tuesday, August 21, 2012
Tuesday
Yesterday I touched on the topic of planning. Today I realized that I have a lot more to say, so I want to expand on that thought.
Planning ahead is a concept that can and should be applied to any aspect of life. For my purposes here though, I'm going to talk about planning your fitness.
From your goals and measurements when you first start on your fit journey, to your nutrition and work-outs; it all takes planning. You need to know where you're starting, and then map out a way to get from there to your goals. You can take it a day at a time, or make weekly plans. You can even get a little more intricate and plans within plans like I do.
However you determine to plan your route, one thing's certain: if you don't have a plan, how will you get from point A to point B? Since when did aimlessly wandering get anybody anywhere?
Personally, I like to plan my nutrition and training monthly, and then in more detail weekly. For example: I go grocery shopping once a month. I write down all the clean recipes I want to use for breakfasts, lunches and dinners for that month (a lot are repeats, so it's not as complex as it sounds). Then I make a list and stick to it. Next, each Sunday I prepare meals for the week so that I can grab it out of the fridge and go in the mornings.
With my training, I make a one month calendar, specific to the phase I'm in. Lately I've been doing one-month phases of leaning/bulking alternating. On each day of that month, I write down which days ill do cardio (mode and time) and which muscle groups I'll train on which day. This helps me clearly see how many days I'm giving particular muscle groups rest before I train them again. It also shows me how I can rearrange the schedule do that I make sure I keep my body guessing by not training legs always on Mondays, for example. The monthly calendar provides a clear visual to help me mix things up and keep my muscles guessing so that I keep seeing progress. Next, each week I'll sit down and plan out all the specific workouts for each day in that week.
Planning this way keeps me from wasting time at the gym and from starvation-induced runs next door to Arby's for lunch. I'm never hungry when I plan ahead. I'm never lost at the gym. I walk in knowing exactly what to expect and therefore am able to use my time there in the most efficient way possible.
I keep journals of my nutrition and training to keep track of my progress and to keep me accountable. Not only am I recording everything on this blog, but I also use my phone's notepad app to plan my workouts and the "Loseit!" app to keep track of my food- calories consumed vs calories burned. These planning tools tell me exactly where I am and show me exactly how far I've come and where I can expect to go. And the convenience of the notepad app lets me take my workout plan with me onto the gym floor so I don't have to try and memorize it or carry around a bulky notebook and pen.
Tomorrow I'll teach you step by step how to plan a workout!
Tuesday, August 21, 2012
Nutrition
Breakfast, 7:00 AM- protein shake, multi vit, cran supp, joint supp, vit e oil, allergy pill
AM snack, 10:00 AM- oatmeal with sugar-free almond milk and sugar-free apricot jam
Lunch, 12:30 PM- heaping plate of steamed broccoli/cauliflower with a spritz of Italian dressing, salt and pepper to taste
PM snack, 2:30 PM (pre workout)- medium Fuji apple, 15 raw almonds, fat-burner
Dinner, 7:00 PM- breakfast burrito (whole wheat tortilla, scrambled eggs, turkey bacon, potatoes, low fat cheddar)
Work-out: Traps/Delts/Tris/Abs (shoulders/back of upper arms/ abs)
Trapezius (traps- top of shoulder connecting the neck to the shoulders, also running halfway down the upper back)
1. Dumbbell (DB) shrug; 40 lbs; 3/15
2. DB upright row; 30 lbs; 3/10
3. Barbell (BB) shrug; 25 lbs; 3/10 superset with...
4. BB upright row; 25 lbs; 3/10
Deltoids (delts- round part of shoulder; three parts: front, middle, rear)
1. DB slight squat with front raise; 30 lbs; 3/10
2. DB standing Arnold press; 15 lbs; 3/10
3. DB rear delt row; 10 lbs; 3/10
Triceps (tris- back of upper arm)
1. BB skull crusher; 20 lbs; 3/15
2. Tri cable press-down; 60 lbs; 3/10
3. Tri machine; 50 lbs; 3/10
4. Dips; bw; 3/10
Abs (abdominals- three parts: rectus abdominis AKA: the "six-pack"; transverse abdominis: deep stabilizing muscle that pulls in your waist; obliques: sides of waist)
1. Decline Russian twist with medicine ball; 10 lbs; 3/20
2. Side crunch; 25 lbs; 3/15
3. Mountain climbers; bw; 3/50
How do you use planning to use your time more efficiently and reach goals?
Planning ahead is a concept that can and should be applied to any aspect of life. For my purposes here though, I'm going to talk about planning your fitness.
From your goals and measurements when you first start on your fit journey, to your nutrition and work-outs; it all takes planning. You need to know where you're starting, and then map out a way to get from there to your goals. You can take it a day at a time, or make weekly plans. You can even get a little more intricate and plans within plans like I do.
However you determine to plan your route, one thing's certain: if you don't have a plan, how will you get from point A to point B? Since when did aimlessly wandering get anybody anywhere?
Personally, I like to plan my nutrition and training monthly, and then in more detail weekly. For example: I go grocery shopping once a month. I write down all the clean recipes I want to use for breakfasts, lunches and dinners for that month (a lot are repeats, so it's not as complex as it sounds). Then I make a list and stick to it. Next, each Sunday I prepare meals for the week so that I can grab it out of the fridge and go in the mornings.
With my training, I make a one month calendar, specific to the phase I'm in. Lately I've been doing one-month phases of leaning/bulking alternating. On each day of that month, I write down which days ill do cardio (mode and time) and which muscle groups I'll train on which day. This helps me clearly see how many days I'm giving particular muscle groups rest before I train them again. It also shows me how I can rearrange the schedule do that I make sure I keep my body guessing by not training legs always on Mondays, for example. The monthly calendar provides a clear visual to help me mix things up and keep my muscles guessing so that I keep seeing progress. Next, each week I'll sit down and plan out all the specific workouts for each day in that week.
Planning this way keeps me from wasting time at the gym and from starvation-induced runs next door to Arby's for lunch. I'm never hungry when I plan ahead. I'm never lost at the gym. I walk in knowing exactly what to expect and therefore am able to use my time there in the most efficient way possible.
I keep journals of my nutrition and training to keep track of my progress and to keep me accountable. Not only am I recording everything on this blog, but I also use my phone's notepad app to plan my workouts and the "Loseit!" app to keep track of my food- calories consumed vs calories burned. These planning tools tell me exactly where I am and show me exactly how far I've come and where I can expect to go. And the convenience of the notepad app lets me take my workout plan with me onto the gym floor so I don't have to try and memorize it or carry around a bulky notebook and pen.
Tomorrow I'll teach you step by step how to plan a workout!
Tuesday, August 21, 2012
Nutrition
Breakfast, 7:00 AM- protein shake, multi vit, cran supp, joint supp, vit e oil, allergy pill
AM snack, 10:00 AM- oatmeal with sugar-free almond milk and sugar-free apricot jam
Lunch, 12:30 PM- heaping plate of steamed broccoli/cauliflower with a spritz of Italian dressing, salt and pepper to taste
PM snack, 2:30 PM (pre workout)- medium Fuji apple, 15 raw almonds, fat-burner
Dinner, 7:00 PM- breakfast burrito (whole wheat tortilla, scrambled eggs, turkey bacon, potatoes, low fat cheddar)
Work-out: Traps/Delts/Tris/Abs (shoulders/back of upper arms/ abs)
Trapezius (traps- top of shoulder connecting the neck to the shoulders, also running halfway down the upper back)
1. Dumbbell (DB) shrug; 40 lbs; 3/15
2. DB upright row; 30 lbs; 3/10
3. Barbell (BB) shrug; 25 lbs; 3/10 superset with...
4. BB upright row; 25 lbs; 3/10
Deltoids (delts- round part of shoulder; three parts: front, middle, rear)
1. DB slight squat with front raise; 30 lbs; 3/10
2. DB standing Arnold press; 15 lbs; 3/10
3. DB rear delt row; 10 lbs; 3/10
Triceps (tris- back of upper arm)
1. BB skull crusher; 20 lbs; 3/15
2. Tri cable press-down; 60 lbs; 3/10
3. Tri machine; 50 lbs; 3/10
4. Dips; bw; 3/10
Abs (abdominals- three parts: rectus abdominis AKA: the "six-pack"; transverse abdominis: deep stabilizing muscle that pulls in your waist; obliques: sides of waist)
1. Decline Russian twist with medicine ball; 10 lbs; 3/20
2. Side crunch; 25 lbs; 3/15
3. Mountain climbers; bw; 3/50
How do you use planning to use your time more efficiently and reach goals?
Monday, August 20, 2012
Monday
I have a confession. Today my nutrition was bad. Very bad! Let me drop some wisdom on you that I learned in the 7th grade and am apparently still failing to practice: "When you fail to plan, you plan to fail." Let's get to it...
Monday, August 20, 2012
Nutrition
Breakfast, 7:30 AM: whole grain bagel with one wedge laughing cow low fat cream cheese, protein shake, multi vitamin, cran supp, vit e oil, joint support supp, allergy pill
(What's wrong with that, you ask? Let me answer your question with another: Where's the fiber to keep me full?)
AM Snack: none (it gets worse)
Lunch, 1:00 PM: pb&j sandwich-healthified; grapes. (ok we have some protein in the peanut butter, but the rest... Just more carbs)
PM snack 3:30: another bagel! (I'm so ashamed right now...)
Pre workout, 5:00 PM: fat-burner
Dinner, 7:30 (post workout): protein shake (chocolate protein powder, cottage cheese, sugar-free almond milk, ice, mint, spinach) I've redeemed myself a bit.
Here's what's wrong: where's the fiber?? No veggies until that pitiful handful of spinach at the end of the day. Way too much sugar (carbohydrates) resulted in a major belly-ache. I did not plan ahead today. I got lazy and I paid for it, let me assure you.
But while I acknowledge the negatives, I'm going to choose to focus on the positives and keep going instead of giving up and saying "Well I've screwed up, might as well go grab a box of donuts." 1. At least all that sugar came from slow-digesting complex carb sources and fruit. 2. At least I still went to the gym instead of going right home to bed and pouting like I really wanted to. 3. I resisted the temptation like a champ when the office bought Chinese for lunch today.
Instead of letting bad nutrition, a bad day at work and the belly-ache both those things caused, beat me down, I instead chose to channel that negative energy into fueling my workout. You could say I went to the gym feeling like I had something to prove.
Workout: quadriceps (front of thigh)/calves
Quads
1. Lying leg press (it's basically an upside down squat) 320 lbs; 3/10 (you read that right)
2. Narrow-stance loaded deep squat; 35 lb plate; 3/10
3. Quad extension machine, single leg; 35 lbs; 3/10
4. Quad ext. mach., double leg; 75 lbs; 3/10
Calves
1. Lying leg press-calf raise; 320 lbs; 3/10
2. Standing calf raise; 140 lbs; 3/10
3. Seated calf raise; 140 lbs; 3/10
Cardio
15 minutes stair master; level 5
15 minutes treadmill; 3.5 speed; 10.0 incline
Yeah, I feel like I proved what I had to prove! You know you shredded your legs properly when your quads shake trying hold down the brake pedal at a red light on the drive home. The best part of achieving a new personal best with my leg press: a guy used the machine right after me and had to take some plates OFF. So there, horrible day!
What do you do to turn around a crappy day?
Monday, August 20, 2012
Nutrition
Breakfast, 7:30 AM: whole grain bagel with one wedge laughing cow low fat cream cheese, protein shake, multi vitamin, cran supp, vit e oil, joint support supp, allergy pill
(What's wrong with that, you ask? Let me answer your question with another: Where's the fiber to keep me full?)
AM Snack: none (it gets worse)
Lunch, 1:00 PM: pb&j sandwich-healthified; grapes. (ok we have some protein in the peanut butter, but the rest... Just more carbs)
PM snack 3:30: another bagel! (I'm so ashamed right now...)
Pre workout, 5:00 PM: fat-burner
Dinner, 7:30 (post workout): protein shake (chocolate protein powder, cottage cheese, sugar-free almond milk, ice, mint, spinach) I've redeemed myself a bit.
Here's what's wrong: where's the fiber?? No veggies until that pitiful handful of spinach at the end of the day. Way too much sugar (carbohydrates) resulted in a major belly-ache. I did not plan ahead today. I got lazy and I paid for it, let me assure you.
But while I acknowledge the negatives, I'm going to choose to focus on the positives and keep going instead of giving up and saying "Well I've screwed up, might as well go grab a box of donuts." 1. At least all that sugar came from slow-digesting complex carb sources and fruit. 2. At least I still went to the gym instead of going right home to bed and pouting like I really wanted to. 3. I resisted the temptation like a champ when the office bought Chinese for lunch today.
Instead of letting bad nutrition, a bad day at work and the belly-ache both those things caused, beat me down, I instead chose to channel that negative energy into fueling my workout. You could say I went to the gym feeling like I had something to prove.
Workout: quadriceps (front of thigh)/calves
Quads
1. Lying leg press (it's basically an upside down squat) 320 lbs; 3/10 (you read that right)
2. Narrow-stance loaded deep squat; 35 lb plate; 3/10
3. Quad extension machine, single leg; 35 lbs; 3/10
4. Quad ext. mach., double leg; 75 lbs; 3/10
Calves
1. Lying leg press-calf raise; 320 lbs; 3/10
2. Standing calf raise; 140 lbs; 3/10
3. Seated calf raise; 140 lbs; 3/10
Cardio
15 minutes stair master; level 5
15 minutes treadmill; 3.5 speed; 10.0 incline
Yeah, I feel like I proved what I had to prove! You know you shredded your legs properly when your quads shake trying hold down the brake pedal at a red light on the drive home. The best part of achieving a new personal best with my leg press: a guy used the machine right after me and had to take some plates OFF. So there, horrible day!
What do you do to turn around a crappy day?
Friday, August 17, 2012
Friday
First I apologize that the title of this post is so lame and obvious. I honestly couldn't think of anything else.
I'm going to take a new approach to this blog with the intent to motivate myself and maybe (hopefully) inspire someone along the way.
I get a lot of questions about what I eat and what I do in the gym to get fit. It's much more complex than a 20 minute conversation. So I'm going to use this blog to tell you all my secrets (if you want to call them that!). And I'm learning new things everyday, which I'll share here too.
Something to keep in mind: Since I'm training for a competition I've planned my training in phases. I'm currently in a building/bulking phase so you'll see a lot of heavy weights and low reps in my workouts and more carbohydrates and protein in my diet. (and don't be frightened by the term "bulking". I assure you I'm NOT going to look like a man. But I AM attempting to pack on muscle.) So let's get started!
Friday, August 17, 2012 (almost end of week 1 Bulking Phase)
Nutrition:
1. Breakfast, 7:30 AM - whole grain bagel with one wedge of low-fat laughing cow cream cheese; protein shake; multi-vitamin, vitamin E oil, cranberry supplement
2. AM snack, 10:30 AM - one medium fuji apple
3. Lunch, 1:30 PM - 2 healthified pb & j sandwiches (sprouted whole grain Ezekiel bread, Adam's all-natural peanut butter, sugar-free jelly)
4. PM snack, 3:00 PM (pre-workout) - 15 raw almonds; fat-burner
5. Dinner, 6:30 PM (post-workout) - protein shake (1 scoop mocha-flavored protein powder, 1 cup sugar-free almond milk, 4 ice cubes, 4 tablespoons fat-free cottage cheese, 1 medium banana, handful baby spinach leaves)
(Here's what's wrong with my nutrition today: only one vegetable serving! I'm currently out of veggies and need to go grocery shopping!)
Work-out:
AM: none
PM: 4:00 - 6:00, gluteus maximus/hamstrings (butt/back of thighs) Yes, I dedicated 2 hours to only 2 muscle groups.
Glutes:
1. Dumbbell (hereafter referred written DB) donkey kick; 15 lbs; 4 sets/15 reps (hereafter written 4/15)
2. Prone flutter kick; bodyweight (hereafter written BW); 4/20 breaths
3. Barbell (BB) Deadlift; 60 lbs; 4/15
4. Lunge slider machine; 70 lbs; 4/15
Hams:
1. Stability ball ham curl; BW; 4/12
2. Prone ham curl machine; 55 lbs; 4/12
3. BB "good-morning"; 30 lbs; 4/15 (this is one I've learned fairly recently. carefully hold the barbell across your shoulders, behind your head. be sure that the BB is resting on your shoulder muscles [trapezius], NOT your neck! place your feet toes forward, hip-width apart. bent forward at the hips, keeping your legs stiff but with a forgiving slight bend in the knee, do not lock knees. bend until torso is parallel with floor, like a bow, keeping back straight. to return to starting position, squeeze the glutes and hams, push through the heels of your feet, and straighten back up. Good Morning! hold your glute squeeze for a few seconds at the top of the move. inhale on the bow, exhale on the lift. most important: DO NOT lock out your knees. maintain a slight bend throughout the movement.)
4. BB rear lunge; 30 lbs; 4/15
Cooldown/cardio:
1. Recumbent stationary bike; level 4; 15 minutes
And there you have it. Remember, if you want to follow this exact plan, make sure to lift the weight your body is ready for. Start low and work up to it. An injury will only delay your progress and get you down, so please proceed with caution!
Thanks for stopping by.
:)
I'm going to take a new approach to this blog with the intent to motivate myself and maybe (hopefully) inspire someone along the way.
I get a lot of questions about what I eat and what I do in the gym to get fit. It's much more complex than a 20 minute conversation. So I'm going to use this blog to tell you all my secrets (if you want to call them that!). And I'm learning new things everyday, which I'll share here too.
Something to keep in mind: Since I'm training for a competition I've planned my training in phases. I'm currently in a building/bulking phase so you'll see a lot of heavy weights and low reps in my workouts and more carbohydrates and protein in my diet. (and don't be frightened by the term "bulking". I assure you I'm NOT going to look like a man. But I AM attempting to pack on muscle.) So let's get started!
Friday, August 17, 2012 (almost end of week 1 Bulking Phase)
Nutrition:
1. Breakfast, 7:30 AM - whole grain bagel with one wedge of low-fat laughing cow cream cheese; protein shake; multi-vitamin, vitamin E oil, cranberry supplement
2. AM snack, 10:30 AM - one medium fuji apple
3. Lunch, 1:30 PM - 2 healthified pb & j sandwiches (sprouted whole grain Ezekiel bread, Adam's all-natural peanut butter, sugar-free jelly)
4. PM snack, 3:00 PM (pre-workout) - 15 raw almonds; fat-burner
5. Dinner, 6:30 PM (post-workout) - protein shake (1 scoop mocha-flavored protein powder, 1 cup sugar-free almond milk, 4 ice cubes, 4 tablespoons fat-free cottage cheese, 1 medium banana, handful baby spinach leaves)
(Here's what's wrong with my nutrition today: only one vegetable serving! I'm currently out of veggies and need to go grocery shopping!)
Work-out:
AM: none
PM: 4:00 - 6:00, gluteus maximus/hamstrings (butt/back of thighs) Yes, I dedicated 2 hours to only 2 muscle groups.
Glutes:
1. Dumbbell (hereafter referred written DB) donkey kick; 15 lbs; 4 sets/15 reps (hereafter written 4/15)
2. Prone flutter kick; bodyweight (hereafter written BW); 4/20 breaths
3. Barbell (BB) Deadlift; 60 lbs; 4/15
4. Lunge slider machine; 70 lbs; 4/15
Hams:
1. Stability ball ham curl; BW; 4/12
2. Prone ham curl machine; 55 lbs; 4/12
3. BB "good-morning"; 30 lbs; 4/15 (this is one I've learned fairly recently. carefully hold the barbell across your shoulders, behind your head. be sure that the BB is resting on your shoulder muscles [trapezius], NOT your neck! place your feet toes forward, hip-width apart. bent forward at the hips, keeping your legs stiff but with a forgiving slight bend in the knee, do not lock knees. bend until torso is parallel with floor, like a bow, keeping back straight. to return to starting position, squeeze the glutes and hams, push through the heels of your feet, and straighten back up. Good Morning! hold your glute squeeze for a few seconds at the top of the move. inhale on the bow, exhale on the lift. most important: DO NOT lock out your knees. maintain a slight bend throughout the movement.)
4. BB rear lunge; 30 lbs; 4/15
Cooldown/cardio:
1. Recumbent stationary bike; level 4; 15 minutes
And there you have it. Remember, if you want to follow this exact plan, make sure to lift the weight your body is ready for. Start low and work up to it. An injury will only delay your progress and get you down, so please proceed with caution!
Thanks for stopping by.
:)
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