FitNisJnky’s BodyBlog

Last nights workout was really good, even though I really didn’t want to go. My success for yesterday, was only taking ONE chocolate truffle from the candy dish that I pass about 25 x’s / day. It was around the afternoon when I went for it, which tells me my blood sugar must’ve dropped a little, cause I didn’t have my normal ~4pm shake. But I went to the gym even though I totally wasn’t in the mood. What’s with this cold / rainy weather? It’s just not typical of CA weather…So here’s what I did…(if I can remember it

After the weights, I did 20 min. of HIIT on the stairmaster, now that was a workout!!! I need to work on my delts and traps more, they’re super weak and not very developed.
Seated Triceps Press
#1    12.5 lbs x’s 15
#2    15 lbs x’s 12
#3    17.5 lbs x’s 10

Side Lateral Raise
#1    7.5 lbs x’s 15
#2    8 lbs x’s 12
#3    10 lbs x’s 10

Bench Dips
#1    0    15 (no weight)
#2    0    15
#3    0    15

Seated Dumbbell Press
#1    12 lbs x’s 15
#2    15 lbs x’s 12
#3    17.5 lbs x’s 10

Triceps Pushdown - V-Bar Attachment
#1    15 lbs x’s 15
#2    20 lbs x’s 12
#3    25 lbs x’s 10

Seated Rear Delt Press    (machine)
#1    0 lbs x’s 15
#2    20 lbs x’s 12
#3    20 lbs x’s 10

I have to post about what I did last night too, but before I forget, I HAVE to tell you about this leg workout I did today…I don’t know if it was me responding to the pressure of the clock or what, but I had a GREAT workout. I’m glad too, cause the last two nights, I haven’t really looked forward to my workouts like I normally do. It was a lunch time workout, which I don’t normally like to do, because I like to take my time. But here goes:

No warm up (I know…bad me)

Walking lunges
15 x’s 12.5 lbs
12 x’s 15 lbs
10 x’s 20 lbs

Standing Abductor Raises
15 x’s 10 lbs
12 x’s 12.5 lbs
10 x’s 15 lbs
Squats
15 x’s 12.5 lbs
12 x’s 15 lbs
10 x’s 20 lbs

Calf Presses (machine)
15 x’s 40 lbs
12 x’s 45 lbs
10 x’s 50 lbs

Leg Press
15 x’s 80 lbs
12 x’s 90 lbs
10 x’s 110 lbs (I was dying at this weight)

Seated leg curls
15 x’s 35 lbs
12 x’s 40 lbs
10 x’s 35 lbs (was started to get shaky)

Seated Leg Extensions
15 x’s 35 lbs
12 x’s 40 lbs
10 x’s 40 lbs

15 min. of HIIT (Combo of treadmill and elliptical trainer) I was starting to waver, and wasn’t sure if I could stand. The stupid machine kept yelling at me telling me my heart rate was 176? I slowed it down so I wouldn’t have a heart attack! I love leg days, I know, what a masochist. I’m finding that when I do walking lunges, it really helps to squeeze your buns when you come up for the count, like jutting your hips forward a bit just to get the most out of the step? Ok, more on tomorrows schedule in my next post.

I’m sitting here, reading reviews of this book "5 Factor Diet" which quite frankly sounds like a bunch of crap to me. In fact, I’ve read a lot of books on diet: The Jillian Michael’s book, The Zone, The South Beach Diet, Body for Life, Eating Right 4 your Blood Type <- I haven’t read this one yet. But what it boils down to, is that I really already know most of this stuff. I guess I’m just looking for some magical answer that will give me some nicely thought-out formula wrapped up with a nice little bow. It really doesn’t work this way. I’ve been raking my brain for ideas, and decided that I am going to write up a list of nutritional advice, that I KNOW works. I don’t need a diet guru to remind me of all the things I already know about nutrition, I just need to stop what I’m doing and reflect on what I already know, and sometimes (knowingly) decided to forget…Soo…here I go..

Eat:

• High protein (as suggested by Gymgirl -see comment below) thank you!!!!

• Low glycemic carbs - think leafy greens
• Fiberous carbs in moderation - beans, corn, sweet potatoes
• no more potatoes
• fruit in moderation, and only after doing a workout or first thing in the morning
• cut out anything processed / white having to do with flour, baked goods, or sweets
• no sugar
• no sugar substitutes (natural substitutes okay - this is a personal goal, since I can’t ingest artifical sweetners - they prompt migraines)
• low fat meat (for meat eaters) broiled, baked, or BBQ’d meat ok.
• (Personal goal, is to reduce red meat intake, and replace with low cholesterol choices - fish, chicken, turkey, etc.)
• reduce amount of caffeine intake (this is a challenge)
• no chocolate (unless it’s a carefully constructed cheat day)
• good fats (olive oil, nuts, certain seeds)
• eliminate butter, transfats, and saturated fat (any fat this is a bi-product of meat)
• increase water intake to one gallen / per day if doing high cardio / weight training
• definitely take a multi-vitamin at least every other day (I sometimes get headaches when I take them daily)

Ok..if I think of anything else, I will add to this list, or please feel free to dispute any of my aforementioned points, or add more of your own! This is a personal tally that I want to keep at the forefront of my mind, since I seem to be struggling with food choices these days…

Will update later tonight after my cardio workout.

** Update**
Had a pretty great workout tonight. Did an hour of cardio tonight. It was one of those workouts where I wasn’t really looking forward to going, but the build up was gradual, and well worth it. I managed to crank out 20 min. on the bike (intervals) 20 min interval run, and 20 interval on the Elliptical. At first I felt like a cop out for not sticking to my plan of doing my last 20 on the stairmaster, but I was a little worried I was going to barf so I mellowed out. Turns out doing intervals on the Elliptical is more challenging than I had thought! I ranged between 2 min at level 4 and 2 min. at level 13. Was good.
After that, I polished off my workout with abs. I did 3 sets of 25 (ball crunches, obliques and lying leg lifts, with a lift at the end) I know I am going to be hobbling around tomorrow, but it’s worth it. I had a passing thought tonight…What if…someday…I were to compete…..Just what if….

Tonight, was another awesome night. I’m starting to learn that I am a person that really thrives from habbit. I guess thats what I need to keep reminding myself. I didn’t eat too well today, cause I am still battling the way I handle stress, and today, I had it by the boatloads. But at least I am making it to the gym, and I am more mindful of my slips ups, and how much they cost me. Here’s what I did tonight, it was a fantastic workout.

10 min. warm up on the bike

Legs:
Walking lunges
15 x’s 12 #’s
12 x’s 15#’s
10 x’s 20#’s

Hip Abductor (standing raises)
15 x’s 12 #’s
12 x’s 15#’s
10 x’s 20#’s

Lying leg curls (machine)
15 x’s 40#’s
12 x’s 45#’s
10 x’s 50#’s

Leg extensions (machine)
15 x’s 90#’s
12 x’s 100#’s
10 x’s 110#’s - my knees were starting to buckle a little

Standing Calf Raises
15 x’s 20#’s
12 x’s 30#’s
10 x’s 40#’s

Smith Press Machine squats
15 x’s 50#’s
12 x’s 60#’s
10 x’s 70#’s

After that I hit the treadmill pretty hard. I finally figured out how to program the machine to do intervals for me. I did 15 min. total, but tonight I did 10 intervals instead of 6. By my 10th interval, I had the unfortunate experience of barfing a little. So I knew I pushed myself a little hard, but it was good, I wanted to see if I could do it. Here’s the breakdown

1:00 easy run 6.0 mph
:30 high intensity 8.2 mph
(Did this ten times then, I cooled off with a a 2 min. walk)

I didn’t do abs tonight, because I am sooooo extremely sore from my HIIT run last night. I had no idea that I was working my obliques so hard! Kinda like a buy one get one free deal.

Feels good to be back at the gym doing what I love…I felt like such a nerd tonight, I actually paused while doing my leg extensions, and realized, that yes, I loved being here, I understand why people go there and stay for hours. I felt like that too, but I couldn’t do more than an hour and a half or so. Man, I hope it sticks this time. I seem to run out of steam at about 4 weeks. I think things will be different this time, I am determined to stick it out until I start seeing some results…

Wow, what a difference a day makes. Now I know it’s just me and my crazy hormones. I only had an hour tonight, but it was sooooo worth it. Here’s what I did…

10 min. warm up on the elliptical (I normally don’t like using this machine because I don’t feel like I get much out of it, but for warming up it’s ok)

Biceps:
Bicep Curls w/ dumbell
15 x’s 10#’s
12 x’s 12#’s
10 x’s 15#’s

Concentration Curls:
15 x’s 10#’s
12 x’s 12#’s
10 x’s 15#’s

Bicep Curls w/ bar
15 x’s 20#’s
12 x’s 25#’s
10 x’s 30#’s - I was dying right about here

Back:
bent over rows
15 x’s 10#’s
12 x’s 12.5#’s
15 x’s 15#’s

Hyperextensions
15x’s 10#’s
12 x’s 12.5#’s
10 x’s 15#’s - this last set was tough because my lower back is rather weak

Seated machine rows
15 x’s 40#’s
12 x’s 50#’s
10 x’s 50#’s

Lastly, I did 15 min, of running HIIT. OMG, that was easily the hardest 15 min. I’ve done in a very looong time. I ran 4 min. @ 6 mph, then did 30-40 sec. @8- 9mph, then  one min. @ 6 mph, I did this six times, and by the last time I felt like my legs were made of jello. I didn’t realize how addicting it is! I really like to run fast, but it’s the slowing down that’s tough. My goal this week is to do HIIT at the end of every weight training session (on different machines). I also stretched for about 5 min, and then took the dog for a walk after dinner, so I got a little more exercise than I’d planned, but it was good for me, I really needed it.

After my visit tonight, I’ve decided that I am much less fatigued after doing a split workout. I am going to stick with it until I need to mix it up again. I’m so glad I went, I feel like another person. Still irritable, and snapping, but at least I don’t feel like I’m going nuts…

Thanks for the support.

I’m starting to wonder if I am afraid of change, unless its this rainy season that’s making me such a pill right now. I hate the cold, thank God I live in CA. Its been cold here too, I know for those of you in the midwest you probably think we’re all wusses, but dang, I’m freezing right now…It’s been ~41 degrees here, and in my book, that’s cold enough. Plus I had to work today, which I don’t normally do on Sundays so that was a bit of a bummer. I don’t know what’s with me this week. I worked out twice, and haven’t been motivated to get back in there. I normally LOVE working out and keeping a rather strict diet. I know it’s a lifestyle change, but I seem to swing back into my old ways, so easily. I did the food logging for a while but really couldn’t stand being so strict with myself, counting calories was really tedious. I’m raking my brain for ways to get into better eating habits without having to do so much math. I’m an artist, I hate numbers. There is a certain satisfaction in them sometimes, but it’s rare. I think the hardest part for me, is I get so slack with my cheats. I get into this "f-it" mode, and I just don’t care. I don’t know what propels this self-destructive habit. I just keep thinking, tomorrow, tomorrow, I will be better. I feel like an addict that has a problem and is lying to themselves, except my drug of choice is fat, sugar, carbs, and all things composed of sweet white flour….Then I swing the polar opposite direction of eating salty-greasy things….I just got off the pill a while ago, and I am feeling like I am in a perpetual state of PMS. Maybe it’s hormonal, and maybe I’ve just hit another low lull….Sorry for the rant, I just need a place to write all these crazy feelings down..Oh yeah, I keep getting dizzy spells too. Like, I’m just sitting here typing, and I felt like I just threw myself into a wave of something. Like someone just squeezed my head really hard..This has been happening all week…I guess maybe I’m not really myself right now….I’m even sleeping more than normal. I know it’s normal to feel this way at first to allow my hormones to get back to normal, but man, it’s week 2, almost weeek 3, I’d thought that things would’ve settled down by now…

sorry for the loooong blog…Got a lot on my mind tonight..

I’m starting to wonder if I am afraid of change, unless its this rainy season that’s making me such a pill right now. I hate the cold, thank God I live in CA. Its been cold here too, I know for those of you in the midwest you probably think we’re all wusses, but dang, I’m freezing right now…It’s been ~41 degrees here, and in my book, that’s cold enough. Plus I had to work today, which I don’t normally do on Sundays so that was a bit of a bummer. I don’t know what’s with me this week. I worked out twice, and haven’t been motivated to get back in there. I normally LOVE working out and keeping a rather strict diet. I know it’s a lifestyle change, but I seem to swing back into my old ways, so easily. I did the food logging for a while but really couldn’t stand being so strict with myself, counting calories was really tedious. I’m raking my brain for ways to get into better eating habits without having to do so much math. I’m an artist, I hate numbers. There is a certain satisfaction in them sometimes, but it’s rare. I think the hardest part for me, is I get so slack with my cheats. I get into this "f-it" mode, and I just don’t care. I don’t know what propels this self-destructive habit. I just keep thinking, tomorrow, tomorrow, I will be better. I feel like an addict that has a problem and is lying to themselves, except my drug of choice is fat, sugar, carbs, and all things composed of sweet white flour….Then I swing the polar opposite direction of eating salty-greasy things….I just got off the pill a while ago, and I am feeling like I am in a perpetual state of PMS. Maybe it’s hormonal, and maybe I’ve just hit another low lull….Sorry for the rant, I just need a place to write all these crazy feelings down..Oh yeah, I keep getting dizzy spells too. Like, I’m just sitting here typing, and I felt like I just threw myself into a wave of something. Like someone just squeezed my head really hard..This has been happening all week…I guess maybe I’m not really myself right now….I’m even sleeping more than normal. I know it’s normal to feel this way at first to allow my hormones to get back to normal, but man, it’s week 2, almost weeek 3, I’d thought that things would’ve settled down by now…

sorry for the loooong blog…Got a lot on my mind tonight..

Finally, I’ve decided to resurface. After two weeks of relative inactivity, I am back from the dead. My husbands surgery took a great toll on all of us, more than we expected. The recovery time took longer, the pain more than I expected (for him), and my chaufeurring duties caught me completely off guard. I figured working from home that week would’ve been easy…Hmph..no such luck, I was pulling 10-12 hour days, and plenty of overtime. When it rains, it pours I guess. In hindsight, I was quite the trooper. Considering I’ve just come off bc pills to save my own sanity, I did rather well. No one was hacksawed, everyone’s lived to see another day.
This week, I had to put in long hours, and at random times, (not of my own doing) being a consultant can really suck ass sometimes…But for the most part, I can’t really complain, it’s a paycheck. So Monday, I resumed my workouts with a new twist….I had to rethink my direction, because I think I might’ve been pushing myself too hard. I’ve started my full body workouts again, with rest days in between. I’ve decided that if I am feeling up to it, I will do some cardio on those rest days, if I’m up to it. Otherwise, I am going to just roll with this three to four day / week program until I can get my work / home schedule under control. Also it’s tough right now with the Christmas holiday around the corner since our normal family schedule is anything but normal.
My reasononing behind all this is just because, life happens sometimes, and you just need to go with it. I’ve fought it for so long, trying so hard to keep up with my workouts, that I think my family is starting to suffer a little. I was becoming a little selfish with my "me" time. It’s good, but I think all things can work out in moderation. A few years ago, I did quite well with this slower full body program, and saw some great results..of course my eating was a little scarce. But that is an ever evolving goal for me. I haven’t journaled, and realized that I am much happier not journaling, and running to websites to figure out calorie / fat / protein contents. I just need to get a better grip on portion control and really up the quality of food I make available to myself throughout the day. I know it requires planning, and I’ve never been really good at that. But I am determined to make this work. In 2009 or 2010, I’m planning on getting pregnant, so I need to clean up my act before that happens. That is the goal, it never changed, I did.