Krystle’s Training Blog

Wow, time is flying by! I think I’ve done a pretty good job so far. I was slackin on the morning work outs the past two weeks. I STILL went after work though as usual. This is life though. I was getting my condo fumigated last week too. So had to eat out. I had 3 cheat meals compared to ONE. They were not full blown cheats, but moderate to low. Meaning like a 200-300 calories splurge the 3 days I was posting shop at a hotel. But since I’m back home and in the swing I feel so much better! I’m hopping back on the horse…. as of… this past Friday!  Been eating great, fulfilling, enough, healthy so far. Just got to keep my eyes on the prize. 8 weeks to go!!! 1/3 of the way through.

Well. I trained with my trainer again yesterday. It kicked my butt let me tell you. Then, did my 45 min of med. intensitty cardio yesterday. I went home, made my food for the week. Did not get in bed till 11pm. Needless to say, did not make it to the gym for my hiit this morning. I think I need to get some sleep tonight. Since I missed this morning, should I still go after work?

I am pretty dang tired today. I went this morning for my scheduled cardio for 30 mins. Burned about 350 calories on an empty tummy. Tonight I am scheduled to go down to the other Bally’s and lift and do more cardio + abs! I’ve also geared up to buy some PT sessions. Since I am poor lately, but want some.. I’m buying 4, and doing 1 per week. I figure my cheap abs/glutes class on Wed. is good commitment, and then for now officially train 1x a week with her to help keep me motivated for this challenge. I’m still doing good. Going strong on the special sets per each muscle group, and doing high intensity cardio 3x per week and THEN some in each catergory!!! So tonight I have warm up, upper body, abs, then 40 min. of cardio med. intensity. Tomorrow morning, I have another HIIT sesh before work, and then I’m off tomorrow night.. yay! I’m going to have a real cheat meal too at some point this weekend. I have not officially had one since I started BFL. I’ve been eating ground turkey, black beans and green beans for lunch all week. It’s tasty, but I can only handle so many beans!! Next week, turkey meat loaf + sweet potato and salad. I’m beat, but I’m going to work out, and then go home, have some protein and some EAS L-Glutamine, and rest rest rest. And for anyone watching 90210, I can’t believe what happened last night on the encore episode!!! pump on my brothas

Yay ~ officially down 1 week of BFL! I think I have my body’s circadian rhythm down to fit my morning work outs too. When I wake up, I’m up at 5am. I’d be more tired if I woke up at 6:30am or so. I usually go to bed at like 10pm.  I’m really trying to hit the sack between 9:30pm-10:30pm, and wake up at 5:00/5:15am. So far so good. Still following my work out plan that I created, including the 3 BFL HIIT sessions, on the alternating days of my training seshs (I have 4 of them, oppose to 3 in the BFL). I’ve also included cardio sessions post-training to utilize the fat-burning prime after my glycogen stores are depleted. I’ll do 30-45 minutes after the weight training. When I do my weight training I incorporate the BFL special sets @ 1 per muscle group, and then do another exercise 3-4 x 12-15 (at most). My training program is as follows:

Day 1 (MON) -         Morning: OFF
Afternoon: 5 min. warm-up, upper body, abs, 45 min. medium intensity 
Day 2 (TUE) -          Morning: 30 min. HIIT Cardio
                      
        Afternoon: OFF
 
Day 3 (WED) -         Morning: OFF
 Afternoon: 5 min. warm-up, abs/glutes class @ 5-5:30pm, lower body, abs, 30-45 min. med. intensity cardio
Day 4 (THUR) -      Morning: 30 min. HIIT
                             Afternoon: 5 min. warm-up, upper body, 45 min. medium intensity
Day 5 (FRI) -          Morning: 30 min. HIIT Cardio
                      
       Afternoon: OFF
Day 6 (SAT) -        5 min. warm-up, lower body, abs, 45+ min. medium intensity
Day 7 –                  OFF

Any comments or suggestions? I’m serious please let me know! I have done this for 1 week officially and I don’t physically feel drained to the point where I can’t roll out of bed. I’m good But I’m COMPLETELY open for suggestions and ways to improve it! Thank you to anyone who reads this!

P.S. My eating has been great too! I’m eating clean, using the BFL guidelines to make meals and eat 4-6 a day pending upon how *life* goes and how busy I am at work. I’ve not planned on a free day though, I have been just eating clean, and when something comes along that may tempt me, I either decide if I want to blow my day with that or think or something else. Like last week, my not so clean day was Olive Garden on Wednesday. I had tons of salad, 2 breadsticks and soup. Was tasty.. but I hopped right back on the train and kept chuggin! Go me - and go all of you who are in my shoes toooo!!!

Well I’m technically 6 days into BFL challenge. I’m doing great I think. I’m eating really clean, small meals. It comes to about 4-6 depending on how crazy my work gets. I made a planner to schedule out my work outs. First thing when I get to work in the morning is map out my calories for the day. I just need to keep on being patient and persistent. I dont’ have much to say for today other than that I feel great, I’m doing good on the diet and work outs. Booty is a titch sore still from Sat., I have upper body tonight and med. intensity cardio after. Tomorrow is the BFL/HIIT in the morning, and I’m off in the afternoon. Sooo I’m just flowing along!

Hey good morning to all.. I’m going to try to work out in the morning as often as I can. What’s better… HIIT or med. intensity in the morning? And for how long? I’m typically doing 20-30 min. of the HIIT, well 20 min. strong and then see how long I last after the 20 point. I’m going to do this three times a week. I’m putting together a workout schedule that I can post. And as for med. intensity cardio, what’s a good time to do that? How many minutes.. I’ve read anywhere from 25-45 min.

Well, beginning pics for my BFL packet. I modified these to fit. Going to go to CVS tomorrow to make hard copies.. but yes, these are the infamous before pics… 2 days in. I hope I can do this, I know I can. But have to be strong and motivated most of all..

Well officially, I have accepted Body for Life for the last quarter of this year. I’m going to give it my best shot. This past week or so I’ve been already cracking down, logging all my food and work outs as if I had a trainer again (:’[). But I’m going to attempt it on my own. I know I can do it. It’s going to take constant will power and reminding of my goals. I’m going to have to submerge myself entirely, daily, repeatedly with fitness and health. Some people who I know may get tired of hearing about how stoked I am if I resist temptation, or how many calories I burned, or how hard I trained over and over again.. but I don’t really care. Because everyone who is ANYONE to me, will not care and support me. I just need to keep reminding and pressing on the goals. I took measurements this morning, rather my friend took them for me. I took a new progress picture (front/back). And even though I don’t like them, they will be up tonight. AND I’m going to post up my older front progress pic too for comparision. I have a vague plan of action, but am going to strive to go 1 day at a time. I think motivation and support are going to get me through this. I’m expecting it to be hard, but definitely not out of reach. I’m ready to do this. I was already cracking down until I was searching through my comments when Captain Ahab suggested this program. Well, something clicked like "Hey, I need to do this!" The food is do-able, the program. I feel I’m getting stronger and strong enough to take on the interval cardio 3 times a week. I will be modifying it though to fit my schedule and obligations in life to myself, family and friends. The past year or so, life was seriously sh*t-city! Mostly emotionally a wack-job and physically my body and health were in the gutter. I feel like things have been leveling out, and getting better the past couple months, probably since like April, finally starting to get over and accept all the tragedy. But anways…

Thank you for reading! If you’re doing this too contact me, I’d love to talk to more people about it Thanks again - Krystle

Hey… so today marks my 1 week of logging all my food and workouts! And I must say, it’s not bad at all! It has really made me more aware of what I’m eating. I had 1 day where my caloric intake was like 700 cals. more than the others, and looking at it as a whole, makes me want to do better. I have also realized that just because I’m watching what I’m eating, doesn’t mean I have to eat cardboard. I’ve discovered BSN dessert, oppose to Muscle Milk… which is seriously really, really good! Also, discovered baked sweet potatoes… I’m so shocked. I kind of look forward to eating well, because I know I can enjoy it to the max and not feel any guilt or bloated after. Well, just want to mark my 7 week, I have 13 days to my next short term goal checkpoint. Hopefully I will reach 156 pounds! This weight will be soo significant for me as it marks what I weighed prior to losing my dad and grandparents. Soo.. I really cannot wait! And then I can set another goal, with another count down! Ahhhh, I can’t wait! I worked out Sat./Sun./Mon., I’m just so rested from the weekend I don’t want to work otu today. But I’m going to go and at least get some cardio in and abs. Tomorrow I start my weekly abs/glutes class with my old trainer and I can’t wait for that too! Anything to keep me dedicated and motivated and commited…

Hey.. I’m still on the hunt for my goal of 156 by Sept. 15th! Today.. I scaled in at about 161.. after breakfast.. before working out. I usually scale in first thing in morning, so I think I’m on the right track. I’m going to incorporate the CLA ThinFat too. I actually need to go make a salad pretty soon so I can eat that oil stuff. I tried it today all alone and wanted to gag.. man liquid is cool sometimes, but when it tastes like oil, that my friend is no bueno. Well.. I hope the gym is open tomorrow so I can go again. I really am liking the RedLine concentrate. I take 5 mL, about 5-10 min. before my work out. ALWAYS make sure I have a small meal 30 min. prior to that, a complex carb + protein. Drink sufficient water too, and watch my hear rate while doing cardio. It def boosts my heartrate, but I don’t feel anything abnormal. Needless to say, I like it. The liquid is def doable, unlike the ThinFat, which I’m not too thrilled about the taste. But I will anyways.. I mean how good can pure fat taste?   Well.. salad here I come..