LilMogul 
"drop last bit of below belly button fat (bbbf), get the definition i crave"
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Archive for July, 2009
Friday, July 31st, 2009
So I rushed to the gym after work to get in a bit of cardio before I go home. I was worried I wouldn’t be able to get a treadmill because they are usally taken during "rush hour". As I hand my keys to the receptionist he says you have the whole place to yourself. I looked around and sure enough the place was practically empty. I thanked him for reminding me I am the only person in our area that doesn’t have a life.
Treadmill 30 min (HIIT to 3.8mph/7 incline) 170 cal.
Ate clean and light today. Enjoyed some e.v. coconut oil on my bread after my workout. Yum. I am gonna try it on my sweet potato next time… used the powder wheatgrass today. i definately prefer the juice crystals over the powder, although it costs more. mixes in better and the powder leaves a grainy residue you have to keep stirring and adding juice to finish.  i have such a huge bag of it. lol.
Posted in Training
Thursday, July 30th, 2009
Rowing Machine 25 min HIIT (5 intervals) 200 cal
Glute Kickback 100lb 3 sets of 8
Leg Press 130lb 4 sets 8
Calf Press 130lb 3 sets of 12
Leg Extension 45lb 1 set/12; 40lb 1 set/12; 35lb 1 set/12
Leg Curl 35 lb 3 sets of 12
forgot calf raises
Stair Master 15 min lev 6; 5 min lev 5; 5 min lev 4 and 5 min cooldown- 180 cal. Why does that machine kick my butt? You could fry an egg on my burning red face after a session.
Mmmm…tried solid extra virgin coconut oil tonite. First I used it as a butter on a piece of whole grain bread for my pre-workout (that’s supposed to be the best time to eat it because it gives you an energy boost, speeds metabolism, and is made of a type of good fat that burns like carbs). It was surprisingly good- smooth and light. So I decided to try a quick recipe I read about. I put my protein, coconut oil and a bit of honey in a mug and nuked it for 2 min. Mmmm…it was good. Except for that very last gulp which was a bit of protein I hadn’t stirred well enough at the bottom! It DOES give an energy boost. Not in the caffeinated sort of way. I do believe it got me through my workout. This is another food I am eating with my thyroid in mind.
I think I ate pretty well today. I calculated my calories, but hadn’t factored in the coconut oil (125 cal per tbsp), bread, a 1/2 piece of dark chocolate (hey its good for you!).
Posted in Training
Thursday, July 30th, 2009
A fellow BB’er, Al–1961 mentions in his blog a determination to get to glorious Abs City. Having the same desire, I decided a while ago I want to meet him there. But it has evaded me like the Emerald City. For the last few weeks it seemed I was just a little off route. GPS wouldn’t start, false starts, not going far enough, compass led me astray, and sometimes I just didn’t know how to use it. But I am excited again, feeling that I managed to shake it all off, figure some things out and now am currently on path- headed straight to Abs City. I don’t know how long it will take, but before I faltered it seemed I was ding some things right. And since then I have done some tweakin here and there and I feel like, in the next couple days my body will jump to attention and start to cooperate with me.
So I am back to my goal of 119lbs, and getting a new body fat analysis to let me know how far I have come and where I can realistically (sp?) go. For a few months I have not been able to break the 122-124 range. And the below belly button fat has been stubborn as all get out. So I am maintaining 5 days cardio, with 3 days being 40-60 min and at least 2 HIIT. Currently I am back to working lower body heavy 2 days a week. Coordinating rest & cardio was an issue before but, I think I am working that out. We’ll see about that. I can always adjust. Diet wise, I have cut 5 bananas a week, lol. There wasn’t much wiggle room with calories. Still eating a few small clean meals, taking vitamins/ minerals, drinking lots of water, trying to get in protein everywhere I can and working in wheatgrass and raw apple cider vinegar (yes, they both taste like ass- but it is more of health issue than fitness issue). Definitely requires constant focus and commitment. Common sense, heart and courage got Dorothy to Emerald City. I will let that be my personal compass both in life and on to glorious Abs City. Sometimes we just get a little off track.
Posted in Training
Wednesday, July 29th, 2009
I did:
leg lifts/captain chair 1 set of 20 (warm up)
15 min ab lab class
crunch machine 2 sets of 20
crunch pulldown 2 sets of 8
lat pull down 3 sets of 8
back extension 2 sets of 8
stretching 20 min.
clean day:
plain oatmeal
activia
turkey breast and 1/2 sweet potato
1 oz cheddar cheese; cashews
swig of ACV; water all day
turkey for dinner again (lazy); brown rice
wheatgrass shot
dessert cottage cheese
Posted in Training
Wednesday, July 29th, 2009
[yikes, I have been to the booth three times already this summer :( ]
updated 7:01 p.m. ET, Tues., July 28, 2009
LONDON - International cancer experts have moved tanning beds and other sources of ultraviolet radiation into the top cancer risk category, deeming them as deadly as arsenic and mustard gas.
For years, scientists have described tanning beds and ultraviolet radiation as "probable carcinogens."
A new analysis of about 20 studies concludes the risk of skin cancer jumps by 75 percent when people start using tanning beds before age 30. Experts also found that all types of ultraviolet radiation caused worrying mutations in mice, proof the radiation is carcinogenic. Previously, only one type of ultraviolet radiation was thought to be lethal.
You can read the rest of the article here:
http://www.msnbc.msn.com/id/32187497/ns/health-cancer
Posted in Training
Tuesday, July 28th, 2009
Day started with a wheatgrass shot. Cut my banana out of breakfast this morning. It was weighing me down, lol. Seriously, it is hard to figure out where to cut because I eat so few calories and it is all healthy foods to pick from. I made sure to take all my vitamins today and drink all my water too, because I am inconsistent with both. Ate clean all day.
When I got home I wanted to make up for yesterday’s interrupted arm workout. After having my second wheatgrass shot and a couple prunes for energy (forgot I was out of apples), I did light weight high reps (trying to slim upper body).
Tricep kickback- 3 sets of 18
Skull Crusher- 3 sets of 18
Bicep curl- 3 sets of 18
Lift/twist/punch- 2 sets of 8
High Alternating punches- 2 sets of 40
shoulder press- 40lb 3 sets of 8
push ups 3 sets of 10
(Intermission- my boyfriend called woohoo!!! World stops!!!!)
So then I went to the gym and had some personal bests. I started on the treadmill. I rarely run. I usually forget to warm up my legs and I get slight shin discomfort. And with my asthma, I am sometimes winded. But I remembered to use my inhaler prior to going to the gym for once. And I wanted to burn some calories. So I did HIIT, pushing the speed to 5mph. I couldn’t get it to go faster than that- is that normal? So I added incline level 7. There was a TV show on that I wanted to see it through to the end. So 6 intervals/ 40 min/ 250 cal.
Then I moved to the leg circuit. I moved my butt blaster (glute kickback) from the usual 75 lb to 100 and did 3 sets of 6. On the leg press I moved up to 130/ 3 sets of 8, and also did calf presses 3 sets of 12- I know these aren’t heavy weights to the other ladies on here, who I have mad respect for. But my training is a little slower due to knee issues. So I am proud of this. On the leg curl and extension I did high reps instead of high weight-to protect knees. I moved the weight down to 30lb and did 3 sets of 8 on the curl, which still burned. The extension went more like this: 18, 12, 8, 8, 6, 6, 4, 4, 2, 2. I know, what kinda nonsense is that. Calf raise 50 lb, 3 sets of 8.
Finally I went to the rowing machine to finish up my cardio. 30 min (The Bachelor finale was on. Haven’t watched all season because it has gotten stupid, but last night there was a twist at the end. My boyfriend called so I left during last 5 min), avg, 27 spm 215 cal.
So there it is, for me a personal best of over 450 cardio cal plus strength training.
I AM GONNA HURT SOOOOOOOO BAD TOMORROW…
As I sit here drinking a protein shake and eating half sweet potato and cottage cheese, my bootie is burning. (yay)
Tomorrow, no cardio. I will do back, abs, and stretching. G’nite all.
Posted in Training
Monday, July 27th, 2009
Rowing Machine- 20 min HIIT (5 intervals of 1 min/ 35spm 1.5min 26spm) 175 cal
Captains Chair- 2 sets of 20 leg raises
Tricep Dip- 3 sets of 8
Pull Up- 3 sets of 6
Delt Row- 40# 3 sets of 8
Lat Row- 40# 3 sets of 8
(Interrupted Arms to Jump to Stairmaster when someone got off)
Stairmaster 25 min- lev5 / 5min cooldown lev1 175 cal
100% clean day. Tried to keep cals low, but not sure how well I did with that. Est. about 1450.
Posted in Training
Monday, July 27th, 2009
I haven’t personally taken wheatgrass long enough to give my own testimony but this may give some insight into the claim to fame so-to-speak. I feel good about taking it so far. My purpose in taking is to enrich my anemic blood, give my hypothyroid a– a little energy + cleansing + digesting boost, supplement my veggie intake (nothing replaces real veggies- I just have a hard time getting enough throughout the day), further build up immunity to cancer (runs in fam). I started taking a week ago when my protein intake was giving me the constant full yucky feeling. That has certainly improved. There are also claims of viatmin, mineral and protein boost- but that is controversial. For those of you with questions, the following is an excerpt from http://www.hippocratesinst.org/Wheatgrass/Benefits-of-Wheatgrass.aspx . I hope it helps!
WHAT’S SO GREAT ABOUT WHEATGRASS JUICE?
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Wheatgrass juice is 70% chlorophyll. |
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2.
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Chlorophyll is the first product of light and contains more light energy than any other element. |
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3.
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Wheatgrass juice is a crude chlorophyll and can be taken orally and as a colon implant without toxic side effects. |
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4.
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Chlorophyll is the basis of all plant life. |
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5.
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Wheatgrass is high in oxygen like all green plants that contain chlorophyll. The brain and all body tissues function at an optimal level in a highly oxygenated environment. |
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6.
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Chlorophyll is anti-bacterial and can be used inside and outside the body as a healer. |
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7.
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Renowned nutritionist Dr. Bernard Jensen says that it only takes minutes to digest wheatgrass juice and it uses up very little body energy. |
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8.
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Science has proven that chlorophyll arrests growth and development of harmful bacteria. |
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Chlorophyll (wheatgrass) rebuilds the bloodstream. Studies of various animals have shown chlorophyll to be free of any toxic reaction. The red cell count was returned to normal with four to five days of the administration of chlorophyll, even in those animals that were known to be extremely anemic or low in red cell count. |
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10.
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Farmers in the American midwest who have sterile cows and bulls put them on wheatgrass to restore fertility. (The high magnesium content in chlorophyll builds enzymes that restore the sex hormones.) |
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Chlorophyll can be extracted from many plants, but wheatgrass is superior because it has been found to have over 100 elements needed by man. If grown in organic soil, it absorbs 92 of the known 102 minerals from the soil. |
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12.
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Wheatgrass has what is called the “grass juice factor,” which has been shown to keep herbivorous animals alive indefinitely. |
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Dr. Ann Wigmore helped people get well from chronic disorders for 30 years using wheatgrass. |
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14.
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Liquid chlorophyll gets into the tissues, refines them, and rebuilds and rejuvenates them. |
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15.
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Wheatgrass juice is a superior detoxification agent compared to carrot juice and other fruits and vegetables. Dr. Earp Thomas, an associate of the late Ann Wigmore, says that 15 pounds of wheatgrass is the equivalent of 350 pounds of carrots, lettuce, celery, and so on. |
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16.
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Liquid chlorophyll washes drug deposits from the body. |
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17.
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Chlorophyll neutralizes toxins in the body. |
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Chlorophyll helps purify the liver. |
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Chlorophyll improves blood sugar problems. |
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20.
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Wheatgrass juice cures acne and even removes scars after it has been ingested for seven to eight months. The diet must be improved at the same time. |
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In the 1940 American Journal of Surgery, Benjamin Cruskin, MD recommended chlorophyll to: clear up foul-smelling odors, neutralize strep infections, heal wounds, hasten skin grafting, cure chronic sinusitis, overcome chronic inner-ear inflammation and infections, reduce varicose veins and heal leg ulcers, eliminate impetigo and other scabby eruptions, heal rectal sores, successfully treat inflammation of the uterine cervix, get rid of parasitic vaginal infections, reduce typhoid fever, and cure advanced pyorrhea in many cases. |
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22.
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Wheatgrass juice acts as a detergent in the body and is used as a body deodorant. |
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A small amount of wheatgrass juice in the human diet prevents tooth decay. |
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Wheatgrass juice held in the mouth for 5 minutes will eliminate toothaches and poisons from gums. |
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Gargle with wheatgrass juice for a sore throat. |
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26.
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For pyorrhea of the mouth, lay pulp of wheatgrass soaked in juice on diseased area in mouth or chew wheatgrass. Spit outthe pulp. |
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Drink wheatgrass juice for skin problems such as eczema or psoriasis. |
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28.
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Wheatgrass juice keeps the hair from graying. |
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By taking wheatgrass juice, one may feel a difference in strength, endurance, health, and spirituality and experience a sense of well-being. |
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30.
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Wheatgrass juice improves the digestion. |
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31.
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It is great for blood disorders of all kinds. |
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32.
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Wheatgrass juice is high in enzymes. |
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33.
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Wheatgrass juice is an excellent skin cleanser and can be absorbed through the skin for nutrition. Pour green juice over your body in a tub of warm water and soak for 15 to 20 minutes. Rinse off with cool water. |
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34.
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Wheatgrass implants (enemas) are great for healing and detoxifying the colon walls. The implants also heal and cleanse the internal organs. After an enema, wait 20 minutes, then implant 4-ounces of wheatgrass juice. Retain or 20 minutes. |
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35.
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Wheatgrass juice is great for constipation and keeping the bowels open. It is high in magnesium. |
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36.
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Dr. Max Bircher, a research scientist, inventor of muesli, and founder of the famed Bircher-Benner Clinic in Zurich, Switzerland, called chlorophyll “concentrated sun power.” He said, “Chlorophyll increases the function of the heart, affects the vascular system, the intestines, the uterus, and the lungs…. It is therefore a tonic which, considering its stimulating properties, cannot be compared with any other. “ |
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37.
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According to Dr. Bircher, nature uses chlorophyll (wheatgrass) as a body cleanser, rebuilder, and neutralizer of toxins. |
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38.
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Wheatgrass juice can dissolve the scars that are formed in the lungs from breathing acid gasses. The effect of carbon monoxide is minimized since chlorophyll increases hemoglobin production. |
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Wheatgrass juice reduces high blood pressure as it enhances the capillaries. |
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40.
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Wheatgrass juice can remove heavy metals from the body |
Posted in Training
Monday, July 27th, 2009
So for the past week I have been using bottled "Swheatgrass" brand for my morning and afternoon shots. It is specified "organic frozen juice powder". They are bright green chunky little crystals because they are first made into juice, then flash frozen. Some believe this is the best alternative to a fresh shot.
This morning I received the very inexpensive package of organic wheatgrass powder I ordered from www.Sharpweblabs.com . Before it arrived, I emailed the owner, to ask if I was receiving “juice powder” and his response was:
Yes it can be used to make juice. It is
organic certified powder (freeze dried),
the best way to preserve potency.
:-)
Hmmm, smiley face made me nervous. I thought he may have evaded my pointed question! lol! Well, what I received is a POUND of very fine, dull green powder. Most likely ground without juicing under, hopefully, controlled circumstances and then freeze dried. Shame on me? But I am interested to still try it, the dosage is higher, which may make up for all. And perhaps the whole juice crystal thing is just a marketing ploy and this package may be just as good. I am looking forward to finding out…
Posted in Training
Monday, July 27th, 2009
25th and 26th, no cardio.
Not happy. I NEED cardio. My bbbf is threatening to come back! Meant to get into gym today but a couple family events sucked the life out of my personal plans. We are planning a fundraiser for a dear neighbor who really has been down on her luck and is about to lose her home, and our planning meeting turned into reunion, turned into going to another fundraiser to see how that event was planned and get ideas. We did get some great ideas and bought raffle tickets and won two items we can re-raffle at our event- lol! - a signed baseball and a fancy BBQ set. So that was a good thing.
I did do my leg workout today at home this morning. But I must say I am suffering from the lack of consistency in my workouts lately. I was winded easily and the weights felt heavy to me, and weren’t.
Deadlifts 2/ 30lb DB- 3 sets of 8
Step Ups- 2/ 20lb DB - 3 sets of 6
Bavarian Split Squat - 20lb DB- 3 sets of 6 each side
Squats- 1/ 30lb DB 3 sets of 8
Lunges- 2/ 20lb DB- 3 sets of 6 each side
I really have to get it together this week so I can start to see/ feel PROGRESS again. Seems like last week was more maintenenance than development. Not happy about that. Macros was off too. My regular small eats of yogurt, fruit, peanut butter, protein shakes, cottage cheese, were supplemented with the following additions:
lump crab meat salad
mussels & clams
gaspacho
corn & squash soup
a tuna wrap with a heavy dose of potato chips and ginger ale (I never drink soda)
I did try to make the best choices available. My body is not used to the sodium content of restaurant food. My water intake and vits were off too.
Tomorrow is a new day.
Posted in Training
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