Keke’s BodyBlog

Wow, my rebound is happening fairly quickly. I woke up feeling lighter this morning and decided to weigh in. I’d also gotten up to go to ladies a few times during the night so felt a lot of water being eliminated…. My weigh in was 152.5, which is down 4.5 from yesterday. As I mentioned in yesterday’s blog, I felt that a good amount of the 157 lbs was water.

So, by tomorrow I should be stabilizing and have a better idea of what I looking at in terms of weight needed to lose to reach my ideal weight.  I woke up energized this morning. This is in line with Day 3 on the Cleanse. Apparently, by day 3 and 4 as the toxins are being released I should be feeling more energetic. 

Today was a morning workout and I felt really good right through it. I did a 30 min blast on the Stairs and then trained my back, delts and abs. As been my course, I am focusing on lighter weights and higher reps. Just enough to retain my muscle mass. I also got some glutes in. Let me tell you, the running intervals I’ve been doing on the treadmill have been working wonders with my glutes! The hubby is happy with that!!! Ha-ha. 

Yesterday was a great focused dieting day. I actually had no cravings whatsoever and stuck through it very easily. It also helps that my evening Cleanse dosage has to be taken on an empty stomach. So this is 3 hours after a meal. So, I ate my last meal at 6:30 PM and knew I could not eat anything again so I’d be able to take my dosage just before retiring for the evening. As I’ve always said … helps to have some goals!!! Ha-ha …. 

Okay, I have to share this … yesterday as I was getting ready to head to the play, I tried on a dress I’d bought back in May. It was May 17^th to be exact. It looked so good on me the day I tried it on… yesterday was a different story… the dress felt a little too snug around the middle and back. I was like…. ‘nooooo’, this can’t be happening. I did not wear it for the fear I’d pop a button or two while I was on the road. I realized I’d put on some poundage lately so I decided I was going to check the scale in the morning and see exactly what was going on. I also told my hubby that it was time for me to focus on trimming down abit. There are some other clothes I bought, some for a wedding later this year that I don’t even want to try on for the fear I won’t fit into them any longer! Ha-ha. 

Can I say I almost fainted when I stepped on that thing this morning? I literally got off and back on it 3 separate times just to ensure the reading was correct. I am sooo way off my ideal weight that it is ridiculous. So, I vowed to myself it is time and I repeat time, to get back on track. I focused on enjoying myself for some time, and now it’s time to focus on getting myself back to where I feel good. 

So, I can actually say this cleanse I’m doing came at a right time. With that and my new found focus, it should not be that difficult to get back to my goal weight of 145 lbs. As of this morning, I have 12 lbs to lose. Mind you, there is quite a bit of water retention due to the way I’ve been eating lately so with a clean day or two under my belt I’ll have a better idea of what I truly need to lose. I’ll weigh in again on Wednesday or Thursday as that will give my 2-3 days of clean eating and good gym time. I’m figuring it’s more in the vicinity of 7-10 lbs of bodyfat to lose. Using my teachings from ‘Muscle’, I should be able to get there in no time.  As for the Cleanse, I’m feeling some of the symptoms that the Nutrionist said I’d feel. My head is slightly heavy. Not a headache yet, but a very slight achy feeling. I also feel somewhat lethargic this morning. I eat hardly any junky food, so I’m not feeling any belly aches which is a great thing!! Apparently he says that the more junk you eat, whether you are a smoker or consume alcohol fairly regular, the more symptoms you’ll experience as you work your way through the cleanse.  So, I’m back on a journey and will continue to share as I work my way through it. My goal is to reach 140-145 lbs in a healthy and controlled manner. So, today marks day one of hitting that goal … Official start is 157 lbs …. Target weight is 145 lbs. Ready, set …. Goooooooo!!!! Ha-ha  Have a great day, and see you back here tomorrow. 

Cheers,  Nke  

So, I finally got around to choosing a cleanse to do. I had been meaning to get to it since my last show, but kept putting it off. It was last week, when I walked into a Nutrition store right by my workplace and got talking to this AMAZING Nutrionist that I decided to buy one right then and there and start it this Sunday.  I actually had a great conversation with him. I must have spent about 45 minutes in the store going over stuff with him. I learnt a great deal and he said I could holler anytime at him. I love making those types of relationships. He encouraged me to get a cleanse, and to do one every season. There are different kinds to do with each season, especially if one is prone to the various maladies that come with the various seasons (ie: allergies, flu etc.). With this cleanse, he strongly urged me to focus on my diet for the 15 days and eat as clean as possible. So, I’m going to try and stick to eating totally clean for the next 15 days. He also encouraged me to journal anytime I’m on a cleanse as its good to note how the body / moods etc. function as one works their way through it. So, here I am back to blogging daily….  I started the cleanse today, but I’ll have to admit that it was not a clean eating day. At least my first 3 meals were. I went to a play with my hubby this afternoon and we’d decided beforehand that we’d go for my favorite ‘cheat’ meal at Big Daddy’s. So I had my ABSOLUTE FAVE. I ordered crab cakes as an appetizer and then ribs and steamed veggies as my main course. To finish it off, we stopped at Baskin Robbins on the way home and I had one scoop non-fat vanilla yogurt and one scoop maui brownie in a cup with a sugar cone on top. Can I tell you how awesome of a cheat meal that is for me!!! Very satisfying…. 

Mind you I’ve been having A LOT of ‘cheat meals’ lately!! Ha-ha… I’ve truly just been enjoying myself these past couple of weeks. So, these next 14 days should be really good for me. So far, I feel okay. If anything, I feel really energetic today but that might be all in my head. He said I might experience head aches and feelings of lethargy as my body is rid of the toxins. We’ll see….  On another note, he introduced me to this amazing nutrition bar called Elev8me. It is a simple, nutritious real-food alternative to the synthetic protein/energy bars. It’s a protein and fruit bar. Per 66g (one bar) it contains about 18g of protein, 34g of carbs, 4.5g of fats for 230 calories. Each bar contains whey protein isolate and then made up of organic extras depending on the flavour you opt for. I like Banana Nut and Blueberry Cranberry Goji Berry Boost. 

Other than that, everything has been peachy peachy…  I went attended a funeral yesterday of a family member. It was such a beautiful ceremony and so deserved as she was truly a beautiful woman. Very surreal that she has passed on. The world has truly lost one of its GREATS! However, her body has passed and now its time for all her loved ones to keep her alive my celebrating her live and rejoicing in her spirit. She is still amongst us, and has simply transformed into an Angel for all of us left here…. 

If there is one thing her passing has re-taught me… Never put off for tomorrow, what can be done today! It’s so easy to get caught up in the moment(s) and let time pass us by…. Time is not waiting for any of us to catch up….  Have a blessed evening, and I’ll see you back here tomorrow! 

Cheers, Nke 

What a fab weekend I had. Let me tell you, Montreal is one beautiful city to be in when the weather is nice, sunny and warm!! Not only was it great to spend time with my folks, but hanging out with E was great too!! We got to enjoy some of Montreal’s great cooking as well … mind you, my goal and ‘punishment’ for today is to work it all out at the gym … not that it works that way … but that’s my going in approach. It’s leg day with CB, so not only do I feel sorry for her but I also feel sorry for myself!! Ha-ha. 

All things aside, it’s not that bad … it’s just the psychology of fitness … when you’re so used to working out and eating well, a little deviation makes you feel like you gained the poundage of a house … when in reality it probably did your body good to give it that bit of a shock. ‘Truss’ me … I ate completely guilt-free this weekend and enjoyed every last finger licking goodness of it! If you are ever in Montreal, you must try a Chicken Burger at a joint called Kojax. It’s this Souvlaki place that makes the best Chicken burgers!! Not just your plain ol’ burger. The burger is made up of sliced pieces of chicken (used normally to make a Souvlaki pita). I had it topped with lettuce, tomato and Taziki sauce. I choose Taziki myself. E and I each ordered one, and then looked at each other when we’d finished it and agreed we each deserved a half of another….. Ha-Ha!!! 

CB and I have a pretty good leg day ahead of us, we’re going to be doing; lying leg curls, leg extensions, single leg press, walking lunges and good mornings. It’s the 100 walking lunges / per leg that really does it! That’s serious…. To start my workout, I’m going to do the new treadmill running interval that I’ve now incorporated into my training. So, as you can see, this evening’s training session is gonna be a tough one. 

Anyhoo … I’ve got a full day ahead of me, and while I’d love to stay and write more, I’ve really got to get my day started. 

Enjoy yours and see you back here again soon! 

Cheers, Nke

I am so looking to my weekend. I’ll be heading to La Belle Province to visit with my folks, and while there plan on taking time to eat at my ultimate favorite restaurant … Gibby’s in Old Montreal! The food there, at least for me, is unbelievable!!! Love the atmosphere and amazing service!

Anytime I plan to go to Montreal, I spend the week ‘making room for GOOD food’. I do this by making sure to get my workouts in and also cut my carbs a bit during the week as I am sure to do some carb loading while I am there!!

It’s all about making room for enjoyment! That’s why I always encourage people to try and eat as clean as they can during the week when they are at work, and then this way when you’re out and about on the weekend you can splurge guilt-free!!

Would you believe my glutes and quads are still sore from Monday’s leg day with CB. I think it also has to do with the new cardio sets I am doing. It involves a good amount of jogging and sprinting while on a step incline for a 45-60 minute set. As I said … it’s serious!

Today is Chest and Delts. Delts, along with Glutes are the muscle parts that I am putting my most focus on now. They were the ones I felt post-comp that I need to work the most on improving. I’ll get overall improvements elsewhere as I want to ensure and maintain overall symmetry, but I’m really targeting these areas as I feel they could look better, moreso my glutes. For my legs, I get the definition, but really just need to remember that I’ve got to get them as lean as I can. If I do, I’m pretty confident I’ll stand up to the competition on stage. Anyhoo … not thinking stage anything right now … Just basic training and enjoying the freedom to eat and train as I choose to!!! There it is again … the choice … it’s all about being in control of the choices you make that best suit the type of lifestyle you want to live at any given point in your life.

Right now, my choice is about maintaining a heatlhy fitness level that is condusive to family planning. For this, I choose to eat clean throughout the week and then go with the flow on the weekend. If I’m at home, then clean food it is … if I’m on the road, then it’s about what entices me and going with my cravings!!!
 

Here’s a good Pat Riley quote that I found “Look for your choices, pick the best one, then go for it”.

If I don’t get another chance to blog this week, have a blessed weekend and see you back here next week!
 

Cheers,
Nke

I had a great cardio session and leg day yesterday. I went all out! I started with a killer 45 minute cardio session…. I mean, I was drenched when I came off. It was crazy. Two things… first I only stopped at 45 mins coz’ Camillia arrived for our workout (else I was pumped for 60 mins) and second I ‘crazily’ did that kind of cardio before training legs… I just knew I was asking for it! And yes, I am most definitely feeling it today. My legs feel great, but they are on fire!

Man, I give props to runners! I’ve never been a runner. I ran track back in high school and the only other running I did was training required for soccer. This was a combination of running for endurance and sprints for speed. However, I have to give props to people that run everyday and run far at that! Man, it is not easy. It’s hard on the feet, and joints. It’s crazy! It’s truly about running with the right shoes, and on the right surface. If I continue to run on the treadmill, I just might have to invest in a good running shoe geared just for that. Currently I’m wearing a pair of ASCIS, which is a wicked pair of runners. My BF Jully recommended that, and it’s one of my best purchases ever!

Our leg workout was serious … I can share this one with you if you’d like to try it out.

• Full Squats for 5 sets – 2X15, 1X12, 1X8, 1X15-20 (note: the set for 8 reps should be your heaviest, and the last set your lightest)
• Walking lunges – 100 reps each leg. We found a long corridor and did 4 sets of 50. Our legs were on fire!!!
• Leg extensions – 4X20-30 (choose a challenging weight and keep your feet and knees together. The higher up on the platform you go, the more you work your glutes)
• Superset Lying Leg Curls / Stiff Legged Deadlifts – 4X15-20 each exercise (for lying leg curls, feet together and toes pointed downwards; focus on nice and slow movements and really use the hamstrings to get through the movement. It’s a wicked burn!)

Ooooppppssss …. I stepped on the scale this morning …. It read in 5 lbs more than I wanted to be at. I’d not stepped on the scale for ages! I was just going by feel and look. I’m in PMS mode right now, so that could be some of it. Ideally, I want to keep my weight 5-8 lbs lighter than I was today. So, we’ll see.

Anyhoo … off to get my day going! Have a great day, and see you later.

BTW, for all you romantics, mark your calendar for August 12 and 13. There’s going to be a meteor shower up in the sky! I’m planning to watch and already planning for a special evening with my hubby!

Cheers,
Nke

So, it’s the start of another week …. Actually, we’re in the 29^th week of 2007. Isn’t it amazing how quickly time passes? Mind boggling … that’s why we must never slow down. Time sits still for no one! Sometimes, we will procrastinate like we have all this time in the world … hey … no we don’t … no we don’t! That’s why every second of every day is so precious to me …. In fact, there was a time I did not even sleep a lot as I was always concerned I’ll never have enough time to accomplish everything, or that’ll I’ll miss something while I was asleep. It was then that I used to think it was such a wasted energy … now, through education and practice, I realize that sleep is a very precious commodity and now I aim for 7 good hours per day … anyhoo, enough about sleep … just talking about it is making me tired! Ha-ha 

As I was saying, yesterday marked the start of a new week and I set my goals. I have both professional and personal goals to accomplish this week. I wrote them down yesterday and just reviewed them a short while ago.  Hey, have you set your goals for the week? … if not, stop reading right here and go and write down the few things that you’d like to accomplish this week. Then every morning for the rest of the week, make sure to review the list and confirm that all actions taken to date are bringing you one step closer to achieving them. Keep them somewhere you will see them every day and even several times throughout the day. Just make sure to keep them realistic, because that is the only way you’ll accomplish what you’ve set out to do. 

On the fitness side of things, this week is going to be a power workout week for me. I have a great new cardio routine that is making me excited to hit the gym every night. If I could say one thing to you right now … if you are someone that struggles with the fitness goals you have perhaps you can do what I do and try and build some excitement around training and eating. Next time I blog this week, I’ll share with you the methods I use to build excitement. Perhaps these just might work for you.  I’ve got a very busy day ahead of me, so I’m going to get going … as promised, I’ll be back again this week. 

Have a great day and I leave you with a quote that I just stumbled across and have fallen in love with;  “If what you did yesterday still looks big to you today, then you must not have done anything today.”
— Author Unknown 

Don’t you just love that one!!??  Cheers,  Nke