Surf_Sun_Sand

Serena and Venus Williams - Wimbledon 2008 Finalists

I’m a huge tennis fan..both as a player and as a spectator.  The Williams sisters just made the Wimbledon finals!  I’m so excited for them and can only imagine what an incredible feeling that must be.  It’s a huge accomplishment to make it as a finalist at Wimbledon ..and with your sister…that’s GIRL POWER!!  I really admire their strength and the power they have brought to women’s tennis..overcoming great obstacles and great criticism…champions.  I love my sisters! And I love my girlfriends on here too that have given me so much support, make me smile, crack me up and sometimes even shock me a little with their antics! Women …stick together and support each other..we are all sisters!!

Surf :0)

OK…  Week 5 is almost complete (ends Sunday night)  and I had a pretty good week overall.  My Omron digital fat monitor is still reading at 19.4% and sometimes more!!  lol!  I think I decided this thing is broken or very inconsistent , at best!  I can see improvements in the mirror so I will let that be my guide. I decided that as long as I am holding my weight at 120 and following my training and nutrition plan, that’s all I need to be concerned with.  I can see more definition in my back and abs this week. My weight is still at 119 so I’ve added a few more fat calories with nuts and more vegetable carbs to get me back up to 120.

I have eliminated more unnecessary items from my diet.  My milk is all finished so I’ll be cooking Grandma’s Farina with water only.  Also, I was reading about the ‘8 foods to eliminate from your diet’ on the front page here on BB.com and ketchup was on the list.  I found a recipe for homemade ketchup with no sugar so I’m switching that out as well.  I also found a good cooking spray that is part olive oil and part flax seed oil.  I am ditching the Butter spray…that stuff gives me acne like a teenager! I cooked up a bunch of veggies today for the week to make sure I get enough fibrous carbs. 

As for training I’ve been using the WAVE cardio machine at my gym.  It’s like an elliptical but has an outward motion that simulates rollerblading or skating on nordic skis. I love nordic skiing!  And this machine really works the booty. I have been splitting the 20-30 minutes between the tread and the WAVE so it keeps me from getting too bored. I much prefer any outdoor cardio.  I’ll be upping the intensity a bit this week but keeping the total cardio time the same.  I also think I found a tennis partner so I’ll be able to get some play time in this summer!  Yay! 

This week (week 6) I am going to focus on my quads so lunges and lunges and leg extensions and then more lunges are my M.O.

That’s it!  Have a great week!

Surf :0)

Hi! I went to a terrific concert in Madison Square Park yesterday.  Located in the Heart of the Flat Iron District, this park was beautifully restored between 2001 and 2002. There is a free concert series this summer every Wednesday and I try to make as many as my schedule will allow..especially if it’s a beautiful day!  Yesterday surely was.  Raul Midon is an incredibly talented singer and guitar player.  I heard some of his recordings but his live music is really amazing.  More than just a talent..this man is truly gifted.

Madison Square Park - 5th Ave Entrance

Madison Square Park - Michael Bloomberg Mayor of NYC  (founder of Bloomberg News)

Fountain at Madison Square Park in the Flat Iron District

Relaxing on a Picnic Blanket

Raul Midon - Background Madison Ave and 23rd St

 Raul Midon

Raul Midon

 A great way to spend the evening in NYC. Hope you enjoyed the pics

Surf :0)

Hi friends! After so much rain the last few weeks, the sun came out and, as predicted in my previous post, New York City was in full bloom. Spent the majority of the day at Central Park on what was the most beautiful day of the Spring we’ve had yet. Arrived at the Guggenheim for a small outdoor concert and then entered the park and walked and walked and walked some more. I love Central Park…my haven in this concrete jungle.

Here are a few of the pics I took I thought I would share with you. Let’s take a stroll through the Park! :0)

Guggenheim Musuem

Gallery Across The Park

90st. Entrance at Central Park

Woman In Superman Gear

Little Girl at End of Path

Preserve Central Park

Runner at The Loop

Friends at Central Park

South GateHouse

Reservoir

The Loop - Reservoir Running Track

Skyline on a Clear Day

Tranquility in The City

Love at Turtle Bay Pond

I really enjoyed my day. Hope you enjoyed the photos.

Surf

Hi BB.com friends   Well another week gone by!  Time flies when you’re having fun!!  It rained a lot this week.  Not so great for the summer but once it clears up the city will be blooming with dwellers and Central Park will be green and beautiful!!  I’m really looking forward to it!  The rain was needed badly after the terrible heat wave we had. I know that in other parts of the country it can be 100 degrees on a regular basis, but it can be pretty brutal in the city as we don’t get around in our cars.  We pretty much walk everywhere and trying to hail a cab in the sweltering heat is near impossible.  Staying cool in business attire and heels…now that’s a challenge.  I always feel bad for the wall streeters in suits…well not that bad

Onto better topics… I am happy to report my bodyfat is at 19.4%!  Yay! I could see the changes in the mirror though before the temperamental Omron device could read it.  It wasn’t until this morning and afternoon that the device finally gave in..lol!  I changed the batteries earlier this week. I’m sure for those of you that have dropped bodyfat you could also feel it..ladies…especially in your legs.  I find myself feeling my thighs and hips when I’m laying down.  Poking and pinching… it just feels sort of odd and cool too.  I also have to say shaving my legs is more fun than ever!!  lol!  This week I really notice more firmness in my upper hips and thighs.  May sound odd, but it really motivates me to keep going!

I have to watch my weight carefully.  I stepped on the scale just once last Thursday and it read 119.  I have to step up my eating and calories a bit this week and get back up to 120.  I wouldn’t mind gaining 2,3 or even 4 pounds of lean mass.  But , at minimum, I have to hold my weight at 120.  So that is on the list this week for my goals. I hear it’s really hard to lean out without losing weight…but it is possible.  It’s a matter of calories and I need to up my calories.  I have made some good dietary changes and have eased into this diet nicely.  My milk consumption is down to a 1/2 cup in the morning for my Farina (Cream of Wheat…mmm…just like Grandma used to make) and a tablespoon or two of creamer for my coffee.  3g fat and 1g carb.  Better than the cup of skim milk I was using previously in terms of carbs and naturally occuring sugar.  My water consumption:  Any easy 80 oz minimum a day and I would estimate most days I averaged more like 90 oz. I’m trying to taper off my water in the late evening so I don’t have to get up a few times and disturb my sleep.  I need my sleep!!

As for training, I have been hitting legs 2x a week, weighted abs 3x and every other bodypart 1x a week.  Basically, a 5 day split with weekends off for the next few weeks.  I decided to take Wednesday off last week to give my arm a break and recover from my carpal tunnel which was really acting up. I’ll be really conscious of taking it easy on my wrists next week…not just at the gym but throughout the day. It’s one of those things that flares up and I just need to be aware of not making it worse and giving it proper rest. I did HIIT once last week and have been increasing the intensity of my 20-30 minute cardio. Next week I am going to do the same and just try to increase the intensity.  I want to do the cardio, I actually enjoy finishing off my workout this way, but not too much as I have to get my weight back up to 120.    

I did a really high rep/ low weight legs workout on Friday (Thanks Kenyatta!) .  Wow ..it was tough even though it was light weight and I am still sore!  So I’ll definitely be working on that some more.  I could really feel it working the muscles (burns..ouch!) very differently than doing the high or even moderate weight.

Oh..I almost forgot to mention…last week it poured rain one evening for a full five minutes..I mean it came down hard…buckets… it happened to be the 5 minutes I was walking home from the gym!!  I was soaked head to toe..my hair and clothes were drenched and my running shoes were filled with water… and actually…it was quite refreshing..I enjoyed it!

Cheerio!

Surf :0)

ps: Happy Father’s Day Dad.  I Love You.

The beginning of week 3 is here and I’m  ready.  It was a grueling hot weekend in the city so I was glad to be off from training. It seemed as if the city was in slow motion… everyone moving at a snail’s pace.   I am feeling pretty good except I had a headache just about all day yesterday.  I’ve heard of low carb days giving some people headaches so I hope that is not the case.  But I suspect it was just caffeine withdrawals since it was so hot I skipped my coffee in the morning and didn’t have an iced coffee until the afternoon. 

One of my goals last week was to increase my water intake and I was a thirsty girl!  I started the week drinking 64 0z, then 80, then 90 and on Thursday I drank a full gallon. Actually, I can’t believe it really. But I did. I’m shooting for a minimum of 80 oz per day this week.

My weight has stayed the same which I’m really happy about.  But let’s chat about my bodyfat.  Basically looks like I’m stuck at 20% another week. On some days, the Omron monitor read 19.7 on other days it read 20.2.  This morning …20.0%.  So , according to this ‘gadget’ I am stuck.  I’m hoping IT is stuck.. hmm..maybe I should change the batteries…lol! 

Still, I know I’m making progress.  I increased the weights in my squats and smith machine lunges as well as in the leg extensions. This week I will be increasing my reps a bit from 10-12 and still do 4 sets. I’ll also be challenging my rest periods.  I’m also going to increase the intensity of my cardio still doing 10 minutes before lifting and 20 minutes after 5 days/wk. I can see better definition in my back and arms and even in my legs. Still have a long way to go…but I can monitor what’s going on better in the mirror than in the numbers on the gadgets.

The diet is a bit tighter this week too.  I’m still having just about a half cup of milk per day but that is less than I was having previously as I am out of my Go Lean cereal after this morning and will be having oatmeal and cream of wheat (farina..yum) instead.  Trying to keep good track of my macros and make sure that I substitute the calories I cut in carbs with protein to keep my weight at 120 minimum.

Oh…no real cheat meal this week. I opted to have a little snack I enjoy so I had some fat free yogurt and some fruit. It’s cabs but it’s better than having a greasy meal. Plus, I enjoyed my milk with cereal for the last week so that was cheating enough. I’m not much of a junk food junky anyway and I don’t want to go 6 days forward two days back.

That’s all for now.  Looking forward to the week and spending some time shopping for flowers for my window boxes with Mom tomorrow.  Happy training everyone!

Surf :0)

Why can’t toothbrush companies make toothbrushes that actually fit into standard toothbrush holders anymore?  Have the average American’s hands expanded along with their waistlines?  Hmm…

Hi BB friends.  My first week on the new diet and training plan went well.  It is a competition style diet and I am easing into it.  I will continue making improvements each week until I am following it to the letter.  For example, I still have milk in my diet and I am supposed to get rid it. Well, I have two half gallons of ultrapasteurized milk left in my fridge and I’m not dumping it. Right now I use it in my protein cereal in the morning and in my coffee.  I’ve already switched to 2tbs of creamer for the coffee (eventually I’ll drop that too) and that brings the carbs down significantly for my morning meal.  Although it raises my fats but still fits into my daily macros nicely.  When I’m done with these two half gallons…I’ll be done with drinking milk for the remainder of these 16 weeks…actually 15 now.  There is some serious re-programming that has to happen when you are on a competition diet… Remember those ads…"MILK. It does a body good"  Well apparently not on a competition diet if it has greater than 5 grams of sugar per serving!!! 

Training went well.  Currently following a M-F schedule it was odd having two days off in a row…but I really did need the rest.  In fact, I am still feeling sore in my legs, chest and abs but recovering well.   Eventually I’ll be on 6 days but it’ll be nice to have the weekends off for the first part of the summer!!

No cheat meal this week. I figured the milk was cheating enough and I had a few pieces of sesame candies my Mom brought back from the island. Those are all gone now.  I’m not a big cheater!  lol!  

My bf is currently measuring at 20.0%. It’s a fickle machine (must be a girl…lol!)  But it’s all I have to work with for now and it gives me a general idea of where I am in terms of my fitness.  My weight is holding steady at 120 lbs(hope I can hang on to my weight and not lose any). 

Oh..right…the water thing.  Well I drank a half gallon everyday.  Baby steps :0)

I hope this works!  Not seeing many changes but feeling pretty good and having Faith that all will turn out well.

Much love,

Surf :0)

Well this is the beginning of a new week and I am so grateful for the beautiful weather that has finally reached us here in NYC!  I received a new bodyfat monitor and it registered me in at 20.5%. I know these monitors are not exactly accurate but it gives me a starting point and certainly provides me with the motivation I need to improve. My goals are to drop about 1 bf point a week…which may be tough as I don’t want to lose any weight.  I have been doing cardio about 3x a week so now I’ll be doing it for 30 mins 5x a week. I also put together a new diet after much research and help from fellow bb.com friends. (Thanks everyone!!)  This is pretty close to a competition style diet . I am excited to see if it can take my fitness and physique to the next level and I am looking forward to the changes.

Well another goal for this week is to drink more water.  I am a camel !!  I have been working on it though and I’m up to just under a half gallon.  Not ideal, I know, but better than the few cups a day I am used to living on!  lol!

Well that’s all for now.

Have a blessed week everyone and stay positive :0)

Surf

Hi Everyone.  I am looking to purchase a self tanner to use this spring and summer.  I want something for regular use as opposed to a really deep tanner used for stage competition. Any recommendations as well as stuff I should stay away from?  Thanks in advance for your input!

Surf :0)