Baygirl’s Journal

Cardio = 30 minute walk.  It actually was pretty nice outside today.

Full body routine: 3 sets each exercise

as many reps as I could manage with 15 - 20lb dumbells

db curls

overhead tricep extension

shoulder press

db rows

db bench press

stability ball crunches

calf raises

squats

quad extension(on machine)

Nutrition:

chicken, salad(with spinache, avocado, beets, tomato, lettuce,chic peas,cucumber) baked potato w A1, protein shake and banana, greek yogurt peanut butter. 

I want to maintain the work I did over the summer and tweak it up a bit for my trip to Florida with my daughter and husband to visit my parents for Christmas.  They have been active their whole lives and have been an inspiration to me.  I want them to be proud of me

Thank Goddess for the boys in a band named AC/DC or I wouldn’t have made it through the last superset:!!(seriously)

Supersetted 3x’s

db squats 20×12

db lunges 20×12

plie squats 20×12

lying leg extension 1st rung x12

quad extension 4th rung x 12

calf raises 20×12

deadlift 75x 12

muscles feel nice and quivery  

Tonights workout was chest, back and abs.

db bench press 20 x 12 x 3

db flies 15 x 10 x 3

stability ball crunch 20 x 10 x 3

pull down bar ab curl 4th rung x 10 x 3

lying leg raises 10 x 3

crunches 25 x 3

db row 20 x 12 x 3

lat pull down 2nd to last rung x 6 x 3

I need to buy some 25 lb dumbells. 

Cardio:  60 min walk

Weights: Bi’s, tri’s, shoulders

dbcurl  15×12x3

arnold press 15×12x1, 15×9x2

lying tri ext 15×12x3

lateral raise 15×12x3

tricep dip bwx15×3

hammercurl 10×20x3

Felt good today considering my cold still lingers.  My arms feel nice and tight:)

I felt soooo mcch better today.  I went for an hour and 1/2 walk.  Walking is so important to me.  I get my thoughts all sorted out.  It is almost like spiritual to me.  I found a cardinal feather and when I dropped off my jacket at home and was starting my second round it was missing.  Funny thing, I found it again almost near the same spot.  It was very cool, I have a connection to cardinals and I always pay attention when I see one.  

When I got home I proceeded to clean, vacuum and wash all the floors in my house.  Plus do some laundry and clean out the frig.

I am not back to 100% maybe about a 75 but it is awesome to be on the mend.  I am planning on getting back to hitting it hard on the weights tomorrow.  Yesterday’s light workout just got me itching for more.  It is just not satisfying to do a light workout.  Crazy but true.  It is like a tease:)

My hub and I watched Wolverine last night.  Hugh Jackman looked good.  I had heard so much about his workout I couldn’t wait to see it.  We thought he would have been a bit more beefed up but he looked solid.  We weren’t disappointed.  It was a fun to watch action sci fi movie, what more can i say?

I have been eating sporadically.  I am just not even hungry today and decided to listen to my body.  What a novel idea, eat when you are hungry don’t when you are not, LOL!!!!!

 Well, that is all for now.  Again, I must say, never take your health for granted.  It feels so good to feel better:)

Went for a 30 min walk. 

Then did a light 1 set workout:  db press, db flies, lateral pull down, db row, quad extension, hamstring curl, shoulder press, shoulder roll, lateral raises, tricep press, upright row, db curl, db pull-over, crunches, reverse sit-ups.

 Took  stoking hot baths after each (cardio and weights) and I feel soooooo much better:)

I am still not feeling well.  Thank goodness it is the weekend.  I have a super busy week ahead of me.  Right now just drinking coffee and waking up.  I plan on at least going for a walk today.  I am hoping this doesn’t move into an upper respiratory which it feels like it is going to do.

I am probably allergic to cigarette smoke.  This is probably a repercussion from last Saturday night.  At the very least it probably compromised my immune system to a point where I was suceptible to all of the germs that I am now exposed to being back to work in a very busy environment and alot of people.

Oh well.  Moving forward.  I am going grocery shopping for the week, so I am going to finish my menu planning and list.

Have a great weekend everyone!  Never take your health for granted.

I have come down with a dang cold.  I have a terrible sore throat and am sitting on the couch.  I am grateful that it is the weekend.  This will give me some time to plot my next move.

I am considering going back on the 12 week video trainer here on the supersite.  I am playing around with fitday to tweak the nutrition.

I have been reading, reading and reading trying to absorb as much as I can.  I am really conflicted about the whole clean eating thing.  I go back and forth.  I do know that my cravings for junk food go away when I eat clean.  That is definitely good.  It is easier to track nutrition with clean eating as well.  I am determined to find something doable. 

What I don’t want to happen is to morph back into my "before" pic.  My legs are seeming to be lagging behind a bit but it is hard to tell……I think I just have a thin leg build.  Someone made the comment on one of my blogs in regards to my concerns over this that it could just be genetics.  Now that is what i am thinking! 

I have the most awesome pic on my background of my computer of a gorgeous woman’s back.  Wallpaper from bb.com.  I love it and it is so inspiring.

So many inspiring people here.  Transformations, advice, just people being consistant and upbeat and making my day! 

Thanks everyone!!

(going for the tissue now to blow this nose, honestly the sore throat is what is killing me)  I can’t help thinking that my sweets indulgences have brought this on somehow……..tomorrow it is strick healthy food for this one.  If I feel up to it I will get out for some cardio.  Hitting weights again on Monday,,,,,,,program yet to be decided…..

and it was tempting but I didn’t go!   I did have had a penchant for sweets.  I indulged.  I say much better than the alternative though and way fewer calories!  And no smoking involved which if I had gone for the alcohol treat would inevitably have followed. 

I am on a roll

Tomorrow is full body same as last Friday.

This new routine I have been doing bis, tris, shoulders on Mondays, chest back and abs on Tues, quads, hams calves on Wed., rest on Thurs full body on Friday has been working well.  (Short 30 min Cardio on m,t,w, f full rest on Thurs, long cardio on Sat.)

What does the research say about coffee and health? Is coffee good or bad for me?

Answer

from Donald Hensrud, M.D.

Coffee has a long history of being blamed for many ills — from the humorous "It will stunt your growth" to the not-so-humorous claim that it causes heart disease and cancer. But recent research indicates that coffee may not be so bad after all. So which is it — good or bad? The best answer may be: It doesn’t seem to hurt, and it may help.

Recent studies have generally found no connection between coffee and an increased risk of cancer or heart disease. Why the apparent reversal in the thinking about coffee? Earlier studies didn’t always take into account that known high-risk behaviors, such as smoking and physical inactivity, tended to be more common among heavy coffee drinkers.

However, the research appears to bear out some risks. High consumption of unfiltered coffee is associated with mild elevations in cholesterol levels. And another study found that two or more cups of coffee a day can increase the risk of heart disease in people with a specific — and fairly common — genetic mutation that slows the breakdown of caffeine in the body. So, how quickly you metabolize coffee may affect your health risks.

Newer studies have also shown that coffee may have benefits, such as protecting against Parkinson’s disease, type 2 diabetes and liver cancer. But this doesn’t mean you should disregard the old maxim "Everything in moderation." Although coffee may not be harmful, other beverages such as milk and juice contain important nutrients that coffee does not. Also, keep in mind that coffee accompaniments such as cream and sugar add calories and fat to your diet. Finally, heavy caffeine use — such as four to seven cups of coffee a day — can cause problems such as restlessness, anxiety, irritability, sleeplessness and headaches.