Risat’s BodyBlog

Being the office super heroine takes a lot of energy.  Here are the snacks that get Wonder Woman through the day (I’ve taken liberty to slightly modify them to my taste from the book)

o  Wonder Bread (duh, though I haven’t touched a slice in forever, I swear!)

o  Cashews (high in protein, fiber and vitamin E and they just taste good)

o  Ambrosia (mortal substitute: Isopure Fruit Punch Proshake w/a scoop of Element)

o  Cappuccino (three of these and you, too, can fly)

Excerpt from Chapter 4 (by the sands of morpheus) A typical Day in the life of a working Wonder Woman

Excuse-O-Matic:

For Wonder Woman/For Mortals

Mislaced Jet (it’s invisible)/Car got towed

Had to defuse nuclear bomb/Had to tame bad case of bed head

Global unrest/Stomach Flu

Alien Invasion/Traffic Jam

Hoover Dam sprung a leak/Pipes froze

Sidekick has a cold/sick cat

Broken Heel/Broken heel

Powers blocked by gamma rays/Ran out of coffee

I just picked this book up, it goes along with my copy of "The action Heroine’s Handbook"  I am studying for the test……

Has this every happened to you? First, its a low carb day (which kinda explains a bit of this)….Every morning I make at least one if not two trips to the car with all my "stuff" for the day. Everyone has stuff…gym bag, work bag, lunch bag, coffee mug, water bottle….do I need to go on? This morning, trying to be all hooah, loaded myself up like a pack mule, balancing my next meal in a bowl on top of my coffee mug, and as I reached to open the garage door I tipped the bowl, but wait, I caught it quickly in my hand, only losing a green bean or two….placed it back in the bowl (still balancing everything) and opened the garage door……and dumped the entire bowl on the garage floor, yes folks that was 4 egg whties, two eggs and 1 cup of green beans all laying on the cement floor covered in sawdust, no ten second rule here…. I wanted to cry, still feel like crying…..but cleaned up the mess threw it all in the trash and since I am perpetually running late I had to skip that meal and drink my proshake in the car..So I am short one meal, but I will be home in time and won’t starve…

I’m not running it.. I want to run it, I could run it (if I had a race #) I qualified to be seeded for the race last year, but knew with my current training that a 10K would be a challenge.  I have no problem running the 6.2 miles, but doing well would be a bit harder (being a week out from WTF)

More about the Peachtree, this is the largest 10K over 55,000 runners, well they don’t really run, becuase the year I ran it, my number was in the 20,000 and it was a really slow start (almost 5 min/5,000) a rolling wave kinda start, then there are the hills, and the heat, they have the shower sprayers to run under to cool off…people on the sidelines toss frisbees to you (how am I supposed to run and carry a frisbee?). Then when you see people you know, you stop and talk to them or eat watermelon….its crazy, a social race.  Now there is an elite start, and they are fast, prize $$ to be awarded..

There is an incredible expo too…they’ll have a drawing every hour for a race #…..

   A workout is 25 percent perspiration and 75 percent determination.  Stated another way, it is one part physical exertion and three parts self-discipline.  Doing it is easy once you get started.

   A workout makes you better today than you were yesterday.  It strengthens the body, relaxes the mind, and toughens the spirit.  When you work out regularly, your problems diminish and your confidence grows.

   A workout is a personal triumph over laziness and procrastination.  It is the badge of a winner – the mark of an organized, goal-oriented person who has taken charge of his, or her, destiny.

   A workout is a wise use of time and an investment in excellence.  It is a way of preparing for life’s challenges and proving to yourself that you have what it takes to do what is necessary.

   A workout is a key that helps unlock the door to opportunity and success.  Hidden within each of us is an extraordinary force.  Physical and mental fitness are the triggers that can release it.

A workout is a form of rebirth.  When you finish a good workout, you don’t simply feel better, YOU FEEL BETTER ABOUT YOURSELF!!

                      
                                                                          By George Allen
                      
                                                                          4/29/18 – 12/31/90

I lift better in the morning after I’ve rested. As an Executive Assistant, my job is typing, typing, typing (plus other very important stuff), but I’ve found that it hinders my bench press. I was able to knock out 34 reps this morning and I felt like my old self.

So tonight I ran a hill run outside, it was hot 90+ deg with 100% humidity, my legs felt strong and I went for time vs distance, so 20 minutes out 20 back (around 4.5-5 miles, I’ll check in the AM) and great big rain drops started to cool things off the last 1/2 mile…I love runs like that….

So training is on track, the little hiccup I experienced has been identified and I can work with it.  Will address the carpal tunnel after this competition, don’t need to let that get out of control. 

Its a shame when the JOB cuts into my selfish personal time..hmmm  may have to look into a new job.

Everything is going great except for the one event that will keep me out of the top ten in Vegas.  The bench press…my numbers are low, my right arm is not locking out…it is not an energy issue (I am running like a maniac, my plyo and lower body workouts are strong also), just this (depressing) weakness that now is starting to affect me mentally….

I need to do what I did in spring (38 reps) tonight was only 29! Not good enough (personally). Switching back to AM upper body lifting….

I am sitting her working on my new “brain” as I call it. This is my third version.  Without this very useful tool, I would be challenged to keep it together. I have a very gifted trainer that sends me wonderful nutrition and training plans…I will save my enthusiasm for his plans and support for a later date. All I do is take the document re-format to fit into a 3×5 ringdex I buy at Walgreens, I’ve added some motivational quotes to the outside and take it to the gym/work, its by my side all the time. The first section is my nutrition planThis was extremely useful when I got closer to my competition and couldn’t remember if it was 2.5 oz of chicken or 3 oz…yes it got that bad.

I’ve used these ringdex’s for many other things in fact if you go to  http://www.diyplanner.com you can find lots of other uses for them…Happy Training!

I signed up for a fitness contest with the best intentions, trained, learned my routine, worked hard and when the day of the event came - mistakes were made, realizations about what I can and can not do became painfully clear, I had a headache (not terrible but enough to make the day uncomfortable), above all I learned valuable lessons.

I am not a quitter, I have a great family that supports me (even when I don’t behave well), I need dance lessons ( I think I might have mentioned this earlier in my blogs) and posing lessons and that will NOT be my last fitness contest.

I will take time to rethink some things after I compete in Vegas with Tri-Fitness.  WTF is a completely different challenge, one that I am very comfortable with. I truly like the athletic side to this competition. I am better suited to strength and speed and I have a great time with it.

Training (always in progress) begins in earnest tomorrow. Pics of my comp are on the way, I will try my hand at video of my workouts. I’d really like to share how I prepare.

Follow me as I prepare to make top 10 at the 2008 WTF Vegas World Challenge!

I may be running the Army Ten-Miler this year…I’ve been asked to be part of a team..I’ll share which one when its a done deal (transfer of #s).  They saw a race time posted, recognized my name and asked…I am quite flattered because these are some great runners (and they want me - yippee!) Anyway, I am now on the email list and here is a little tidbit that makes me very happy.  I started training about 3 yrs ago (running) and 2 yrs ago (tri-fitness) 1 yr ago (fitness/figure/bb’ing). I have some good years aheand of me I’ll share other tidbits too, I just wanted to put this one out there for all my running friends.

The 10-year rule: Most runners improve their race times for about ten years after they start serious training. This makes it hard for some runners who start too young (you’ve seen the pre-teen running phenoms) when their time runs out and they are never heard from again as adults. It also encourages those of you who may have started later, that if you are willing to put in the training and make the sacrifices, you can improve for a number of years.