Making_A_Change’s BodyBlog

I have noticed that some people have side by side comparisons in their progress photos. How do you do that?

I can’t wait for my body fat to go down. I worked on chest and biceps last night. While doing bicep curls with 20 pound dumbells, and no swinging or rocking, a personal best for me.  My little biceps were popping out and you could see a separation between my shoulders and bicep. But alas, once the ‘pump’ went away, so did the illusion. I can’t wait until my arms look like I am flexing even when I am not. When I do bent over rows, I can definitely see a difference in my arms.

…and it isn’t even Hump Day. I didn’t workout yesterday. I was just so sluggish and I had planned to work at in the evening, but just didn’t have the motivation and felt a bit funky. I hve been fight something for a few days. I would either like to go ahead and be sick or have whatever this is move along. And I am still a little sore from my leg workout. But that is just one day and unlike in the past where it would have turned into days and then a weeks, I am not stopping. I will be back at the gym tonight working on my chest and biceps. I have also planned on beginning to do at least two days of evening cardio. I am just curious about what will happen; and if the numbers on the scale will start to go down. This past weekend I attended some social functions that derailed my eating a bit. And I experienced something weird. I took in a few more calories in one sitting than I have been over the last couple of weeks, and certainly a bit more fat. After eating, my breathing seemed a bit different and I would sweat a little bit–ew. That hardest thing about going out, now is the feeling of defeat that I get. I don’t want to get to the point where I dread going out, or I avoid it. How do others deal with this. When I went out to eat with the family I went online to get the nurtition information of a few dishes. Is that doing too much? When I went to a friend’s house to eat I was mentally meausuring everything. Is that odd? Is this what people do? I went grocery shopping last night. The eating part of this pursuit of health is so much more fun than the working out part. It was nice to go into the store and know exactly what I want for the week, how far a bag of chicken and shrimp will go for the entire family. I go with my meals and snacks in mind. The funny thing is that I don’t venture through the aisles much anymore. I get my Kashi, cereal for the family, water, some spices, and tuna. Everything else comes from the parameter of the store. And the legs are coming along nicely. When I do the ever so accurate ‘jiggle test’, they move alot less. I’ve been working my calves every other workout, irregardless of whether it is a leg day. That seems to be working for me. I need to do the same thing with my abs–right now they are an afterthought. By the time I get to them I am spent.

Nothing exciting to write about. I did 40 minutes of cardio on the recumbant bike @ level 11/random (woo-hoo, love that bike!) and walked it out for 10 minutes on the treadmill @ 3.5 mph @ 4% incline. I got a good sweat going. I am a bit sore from yesterday’s lower body workout, so I’ll be sure to do a nice long stretch tonight. I updated some of my measurements and was pleased to see I have dropped a few inches in my waist and hips. My weight hasn’t budged, though. Having progress pictures has really helped me put things in perspective–because I know something is changing. I must be exchanging fat for muscle, right?

Worked the lower body this morning:

Seated leg press (70#/30, 20, 10)+calf press (20/15/10)-got foot cramps and had to stop

Leg extension (60#/20, 15, 15), deadlift (40#/ 20,15,15) db row (40#/8,8,8)

adbuction (60#/ 20,15,15), adduction (60/ 15,15,15), standing calf raise (105#/ 20,15,15)

full squats (weight plate under heels, no weight/10,10,10)-could never do these before

And my mp3 player just stopped working; but I finished and felt great. It is really cool to start seeing changes in my body. I look back at my pictures and realized that I have made some progress in the past 4-5 weeks. I am looking forward to seeing what the next month brings.

So, alot of my ramblings are gone, I just figured out how to use the draft feature. Anyway, I feel like I have put forth more effort than I have ever put in. I am going to the gym 4-5 times per week, drinking tons of water and I am learning about what my body needs in terms of nutrition. The nutrition piece has been the most troubling for me. It truly is a science. There is eating for general health, which is where I would have classified myself. Overall, my diet was pretty healthy. I didn’t eat alot of processed food, but had little idea of how the foods I was eating worked for or against me. This blog is really to thank FlexAppealATL for sharing her vast knowledge with me. I didn’t know about the value of protein in my diet or just, generally, how to eat to meet my goals. She really encouraged to me let go of the things that I thought I couldn’t do without, like 2% milk, certain cereals [drooling], and there are other options besides bread–who knew! . I drink skim, now (that is a huu-uuge deal because I am the Dairy Queen). She encouraged me to take the time to get to know what a real serving looked like–boy was I off. As a result of that, my groceries last alot longer–I am actually saving a few dollars. I get to eat more, and my fridge isn’t full of stuff that has gone bad because I planned to eat it and didn’t get around to it. Newbies, like myself, may think that "clean eating" is confining, but for me, cleaner eating  has simplified things for me ten times over. I still have alot to learn, but at least I am building a foundation that will be lasting. So, I wanted to extend my gratitude and overwhelming appreciation to Flex.

My upper body is really sore from yesterday’s workout. I loved the way my who chest area tensed and burned while I did the decline chest presses–a sign that, hopefully, my milk bags will firm up and take on a more pleasant appearance. My legs weren’t as sore, but I wanted to give them another days of rest from the weights. I decided to go to the lake for a jog, with my usual goal of not stopping. I had my music, visualized myself in assorted music videos with my shiny, flat abs, and proceeded to run. I even picked up the pace a bit–keeping in mind my 1/2 marathon in October.

It is amazing what a difference having people "around" who don’t think you are nuts or obsessed, or even physically sick for trying to eat 6 times per day, for going to the gym before the crack of dawn and posssibly going again in the evening, or passing up your absolutely favorite dessert for a protein shake. I am doing this for two reasons: to reclaim a part of me that got lost  (I feel lucky enough to have come to this realization in my early 30’s) and to show my daughter a way of life that will, hopefully, contribute to her being a confident, healthy, young woman. By the way it was so cool, to hear her aske for spinach and soybeans last night. I realized there are few older women in her life who are really physically active, and their aren’t any who go to a gym and sport crazy muscles–like some of the women in their late 4o’s and 50’s on this site. I want to be that  mom and that grandmother who radiates health and wellness.

I am long, and I mean loo-oong, overdue for some decent gymwear. I am going to include that in the budget-a few pieces over the next few months would be great. I have the raggediest sports bras that you have ever seen and bottoms that we just won’t talk about. It would be nice to run around the lake or go the gym with a decent looking assemble.That would make me feel great–a way better "reward" than a trip to to the ice cream aisle.

 Off to plan my gorcery list for the week and buy some more plastic containers.

Today’s WO: 45 minute jog around the lake (3 miles non-stop)

Whatever it’s called, I like it. I had an unusual experience, for me that is. I went to the gym this morning and felt so strong and focused. I squeezed every repetition. I remembered to breath. I tightened my abs. I did super sets. I was an awesome experience. I was in and out in about and hour and fifteen minutes. The best part was when I was doing db curls on an inclined bench. The free weight area sits in front of windows and not mirrors, but there are some awkwardly placed mirrors off to the side where you can catch a glimpse of your profile. As I lowered the weight, 15# (woo-hoo), and squeezed my tricep, I saw "the horse shoe"–beginnings of a tricep. It was so fantastic!

Today’s WO: 15 minute warm-up on elliptical; SUPERSET: incline chest press (3×20/15/15, 15#); , db curl (3x 12, 15#)front raise (3×15, 8#); single calf raise on back of incline bench (3×12, 8#); SUPERSET:bb chest press (3×20/15/15, 40#), bb bicep curl (3×12/8/5, 40#), bb bent over row (3×10/8/5), single calf raise 2×12, 8#, 1x to fatigue) legs together; abs on ball: obliques; crunch  on ball 3-way (L,R,crunch) 

I was a bit out of it this morning, this is the third day that either my husband and I were going to have to stay home with our daughter. This meant I got to sleep for an extra hour. However, I didn’t want to get up, and it was so cold that I didn’t want to get from under the covers. After a 15 minute internal argument, I got up and got dressed–shorts, t-shirt,shoes, fleece hoodie. I was so out of it. I didn’t realize how dazed I was until I got to the gym and took off my fleece. I put on a t-shirt, but no sports bra. I was fancy free and not feeling that. I had two options: go home and put on a bra risking not going back to the gym or just keep my hot, fleece hoodie on and just do what I came to do. It was a leg day; I get really sweaty. I did everything to the best of my ability, and I could have certainly done more if I were so uncomfortably loose and hot as hell. I just ain’t firm enough to pull that look off.

Yesterday, I tried a BSN Dessert Protein shake (Banana Nut Bread) and really liked it! And the best part was that it held me over for almost 3 hours until my next meal. So, I am going to be putting some in a baggie to keep at work and home. I tried it with a banana yesterday and it was tasty. This morning I blended in an ice cube and sprinkled in some cinnamon and it tasted almost like egg nog–which I love. That will definitely be my holiday drink of choice this year.

I am trying to get my husband on the Healthy Body Express. He has such a hectic schedule, but I a really pushing him to do something or at least 20 minutes a night. I want to grow old gracefully and would like him to do it, too.

Today’s WO: seated leg press (3×20, 70#); standing squat machine (3×8, no plates); db deadlifts (3×10, 40# total); seated calf raises (3×15, 35# plate); adductor (3×15, 60#); smith lunges( 2×8, no plates-legs were shaking hard, very difficult)

I stayed at home with the little one yesterday. And today, I came in to work late so that my husband could working in the morning and take her in the afternoon. So, I got to sleep until 8 p.m. It felt soooo-ooo good. It is such a rare occasion to just be able to sleep as much as you need to.

I am so excited that my 5-piece plier set has arrived vrom my e-bay vendor. There is a saying, and I am paraphrasing, about idle hands getting into trouble. Well, I know that inactivity, for me, leads to snacking and a preoccupation with food. I eat and then can’t wait to eat, again.  I am not trying to completely fill every moment with an activity, but I realized that I desparately need to rediscover my creative side, its been dormant for far too long. I need something that has nothing to do writing a paper or submitting a report.  I used to draw, write, paint, make cards and gifts. I have put those things to the side as I entered adulthood, especially parenthood. I do alot of glueing and cutting with my daughter, but I wanted something that I could not only give away, but keep for myself. Jewelry-making fit that description. It is beautiful, I can use the materials I want to use, and see the fruit of my labor fairly quickly. I went to the flea market last Sunday and purchased some cow bone beads from Kenya. They are are a dark brown, and beige print that is similar to mudcloth–really looking forward to working with those.

The best advertising will be me wearing my jewelry on my sexy, brown, oiled, muscles–woo hoo!