flabTOOfab’s BodyBlog

What You Need to Know - Carb Cycling

Part One:  http://www.bodybuilding.com/fun/par30.htm

Part Two:  http://www.bodybuilding.com/fun/par32.htm

WOW!

http://www.bodybuilding.com/fun/transf154.htm

This woman is amazing!  Her story struck home with me because like her there was that day I realized I weighed more than my 6′4" husband.  He’s doesn’t have a small frame either.  I remember feeling so angry with myself and dissappointed that I started really taking inventory of my life, and what I was doing to myself and what my kids were witnessing.  That’s when I promised myself to never do this to myself or those around me again - this was it.

I’m always looking for stories like these to inspire me when I’m feeling a little less than motivated or feeling like this process is too daunting at times.  I know my choices and that’s all there is too it, but people like Kelly Harsha really help me through the rough times, giving me hope again.

Today was a bit back to feeling normal during my workout. 

Set #1
assisted wide grip pull ups x15 (not sure of weight)
push ups x25
assisted dips x15 (not sure of weight)

Set #2
assisted wide grip pull ups x15 (weight increased)
push ups x15
assisted dips x15 (weight increased)

Set #3
assisted wide grip pull ups x15 (weight increased)
push ups x8 (totally fu**in’ burnt!)
assisted dips x15 (weight increased)

Set #4
assisted wide grip pull ups (weight decreased) 10 reps, hold on 10 for 5 seconds - x4
push ups x20
assisted dips (weight decreased) 10 reps x4 hold 5 sec on 5 (same as pull ups)

Next Superset

Set #1
Cable bicep curls on BOSU 50lbs x20
Cable tricep overhead extensions 50lbs x20
Bench dips with legs on bench x4 (HA!!!)
Set #2
Cable bicep curls on BOSU 60lbs x15
Cable tricep overhead extensions 60lbs x15
Bench dips with knees bent x15
Set #3
Cable bicep curls on BOSU 70lbs x15
Cable tricep overhead extensions 70lbs x15
Bench dips with knees bent x15
Set #4
Cable bicep curls on BOSU 90lbs x15 (had a little assistance)
Cable tricep overhead extensions 80lbs x15
Bench dips with knees bent x15

Last 2 Sets
Machine Shoulder Press x20
Machine shoulder press 10 reps rest 5 sec x4 (damn it, forgot to look at the weight again!)

I’m BURNT!

What a beautiful state, Florida!  If I could move there I probably would.  The beaches were totally awesome, warm and clean.  The scenery was fantasy like.  Coming back to Oklahoma was a huge difference.

Meeting Jillian was completely inspiring.  She is so well articulated and knowledgeable it makes me envious.  She showed off her abs to everyone and her arms looked FANTASTIC!

I did get a chance during Q&A to ask her about what a good calorie deficit would be for me, having to lose 40lbs still.  She had me stand up and said there was no way I had that much left to lose.  She said I was "solid" and probably only had 30lbs left.  That sure makes the road ahead seem a lot less grueling, I took 10lbs off in a day! 

The kids got to meet her and that was a surprise.  She stayed longer than she had to so that she got to sign everyone’s book.  I believe there was over 200 people.  She took her time with everyone and that really surprised me, and many others.  Very cool woman.

I think on the Biggest Loser they spend so much time showing you how much of a hard ass she is but they neglect to show you the other side of her, tender and caring. 

Anway, that part of the trip was fantastic!

 

Disney World on the other hand…. I liked it okay, but didn’t see what the big deal was.  The part we ALL seemed to like the most were the secluded areas in nature settings.  Seems like our next trip to Colorado will be the one that wins out! 

Glad to be back home!

SO, back to the grind.  Had PT (James) last night, 8pm. I was tired, and not feeling too much like working out, anxious about how I’d feel. Sure ‘nough, we start lunging. Lunging has gotten pretty easy to me, so I was really surprised to find I had trouble completing 3 sets of forward and backwards lunges, followed by squats (20 reps of each). Supersetted with push-ups. BUT, I was, once again, happy to see I was using 10lbs (thought it was 8lbs til after I completed the exercises) for my lateral and front raises, with ease I should add.  These are the feelings that never seem to cease for me that keep me going and LOVING it.

I started my cursing on my 2nd set of lunges and James said he missed me.  He said there’s only 2 of us (his clients) that curse and it’s me and Glenda, a 58 yr old woman that he said was the toughest woman in our gym.  He loves the one’s that have foul mouths because it shows to him how hard they’re working. You can really see the passion he has for what he does when he talks about his clients. I like seeing that.

Last circuit was 4x 25 reps of abductors, glute machine, superset with lying hamstring curls. WOW! My legs were so heavy I had trouble walking to the next set.

James calls out "SAFE" at the end of our workout, I’ve grown so fond of that moment, and welcomes me back.

Training starts for the Girl Friend’s 1/2!!! Can’t wait to meet more of my friends and say I ran my first 1/2!
 

 

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Okay, it’s time.  I’m heading off for Florida this afternoon.  I’ll come back with lots of pictures.  My husband has made me take my bikini (I’m making gagging sounds), but I also packed my tank top for the beach.  I just don’t think I’m public bikini material just yet, if ever with these baby scars.

Anywho…. HAPPY FATHER’S DAY to all you dads out there!  I’m wishing you all the best now ’cause I won’t be back in time!  Enjoy!

 

It’s time for another eDiet’s Live Event.  I’m leaving soon for Florida.  I can’t wait to get together with some of my online friends, Raphael and hopefully get to speak with Jillian and get pictures.  At this point a signature is for sure.

I’ll definitely be coming back with a nice tan!  Vacation is a good thing!

I’ve had a hard time throughout this whole process with the scale loving to hate me!  But it just dawned on me that I’m in a place far different than what the scale says.  I recently bought a pair of shorts, size 12.  The last time I bought a size 12 I was 20lbs LIGHTER than what I am now.  Not to mention, I was almost 10 years younger!

Who says you have to lose muscle as you get older!?

How to Jump Rope - is what I googled this morning. What I got out of the article is, "Throw the jump rope over your head and when it meets your feet, jump over it". I just knew it had to be harder than that! LOL, talk about making things harder than they are, that’s me.

So, here are the instructions for jumping rope for beginners. After you throw the jump rope over your head and jump. You then "Repeat and see how long you can do it without messing up. As you practice, you will get better at timing. It might help to do a small hop in between jumps, count jumps, or chant a verse. As you learn to move the rope faster, the in-between hop will become unnecessary."

Taking the in-between hop out will be my next goal. I could do it just fine. It was sustaining it that was the challenge.

I jump roped 30 minutes last night in intervals. As my HR hit 175ish I would rest until it reached 150ish. Then I would start the jumping over again, until I reached 30 min.

I jumped with the above mentioned "in-between" hops. I jumped by skipping, also with the in-between skips. I did backwards hopping, criss crossing (occasionally), I turned in circles as I jumped, slowly, of course. I even did the hops without the in-between hop. Mostly… I had a lot of fun!

Maybe if I could have sustained 30 min. I would have burned more calories. But still, according to my BodyBugg I burned about 300 calories. My calves are a little sore today. No injuries though - yet.

At this point in life I’m making changes mentally and physically that really make me smile at myself.

Wow!  I found this success story in the 2008 June issue of Muscle and Fitness.  Truly amazing!  I love seeing women achieve the same goals I’m working on.  It further solidifies my belief it WILL happen one day and maybe not exactly by the day I tell it to happen. 

Anne’s story is one that makes me rethink the need to get to my goal by a certain date, very soon.  Her journey took 8 years!  She began at 265lbs and now competes.

In the following interview I have pasted, she says that people ask her all the time how she did it and how long it took.  We all already know how she did it.  That question seems annoying at times (I get it too).  How else do you do it other than manipulating your diet and exercise?  But she says when others find out how long it took her their spirits drop.  I know I did the same thing when I read her story.  I thought, "BUT… I want it yesterday!" 

Her best advice, in my opinion, was to set physical goals instead of weight goals alone.  It’s so true.  When I focus on all that I’m accomplishing despite the slow scale movement I’m more acceptable of my progress.  If I was only focusing on the scale, I would be devastated and be more susceptible to quitting, although in my mind there’s no other choice but to keep moving.  I know if I keep doing what I’m doing 2 things will happen; 1) I’ll lose weight and look great one day or 2) nothing will happen and I’ll stay the same (unlikely, I know).  BUT, if I give up??  Yeah, I KNOW what will happen and there’s only one outcome to that, going right back where I started.  So, my choices are cut and dry.

Anne’s journey is a lot like mine in that she is learning and growing while losing.  That can’t be discounted, it is important in getting to goal.  If I just lost the weight without mentally growing I would have not learned anything and be right back to old habits.  Trust me, I’ve done it before.  Anne plateaued (so what, I made a new word! ) for 4 YEARS during this process, but I guarantee she didn’t plateau in all other aspects.

There’s more to it than just losing.  Anne’s proof, I’m proof, and I’m sure there are others out there that could testify.  I think this success story is important because of the strict time restraints we put on ourselves when having so much to achieve.  I’m not saying all time goals are bad, don’t get me wrong.  But sometimes we have to be kind to ourselves appreciating how far we have come and honor those accomplishments instead of how far we still have to go.

For those of you needing some encouragement here’s the interview.  http://www.livingyourpersonalbest.com/September.html  Also check out her story (it’s a snippet of the interview) on page 30 of Muscle & Fitness June 2008 issue.

As my bodyspace home page states, I had to stop running because of what I thought was a back injury.  I later found out that it’s more of an alignment issue caused by a glute/ab, hip flexor imabalance.  I’ve had to rely on the chiro for 8 months now to keep me in alignment. I finally decided that paying a physcial therapist to diagnose the problem would be well worth the money, so I did.  She did so within the first hour and was very thorough.  She told me the above, that my glutes were weak, and my hip flexors were too strong.  They were pulling my hip out of alignment.  Happy to add, she gave me the go ahead to start running again!  (ran a 5k to prove I could still do it)

I passed on the diagnosis to my PT who began focusing more on my glutes.  It’s been 2 months since we began buliding me a bootay (which I’ve NEVER had).  Yesterday I needed my weekly adjustment (yes, too often, but until I get stronger, necessary). My chiro for the first time in 8 months did NOT need to adjust my hip!!!

It’s things like these that I have to remember are successes too, not just that damn scale! It’s hard to remember this, but it’s a must in getting to goal.

Don’t forget to focus on the “little things”.