sborton84’s BodyBlog

Yesterday I got some good quality cardio in and a decent chest/back workout. Didn’t have a whole lot of time at the gym, but my friend M. and I pushed ourselves to lift heavy.

Today, my husband and I are traveling 400 miles north to a little town called Indian River, Michigan (where I grew up). IR is a gorgeous place to visit…but come February, it is the last place in the world you want to be stuck at. But, this time of year is perfect. Beautiful sandy beaches, crystal clear lakes, and plenty of trails and campsites. Our dog is going to love this little weekend vacation.

My husband’s youngest sister is graduating this weekend. I’m excited except for the fact that it is going to be a big drama fest between inlaws (everyone is staying at one house)…oh well…Ben and I will be camping and AWAY from it all! (about 5 miles into the woods, out of town, on a little lake with NO people). 3 days of nothing but grilled food, quiet times on the lake, and time with our lab! (I’m staying as far from the inlaws as possible…avoid the guilt trips for not eating Aunt M’s greasy burgers and Grandma’s Texas Sheet Cake (=butter, sugar, cream, walnuts) It’s ok though…they pretty much all think I am on the verge of diabetes. I know it is a really cheap way to get out of eating unhealthy, but I tell them I can’t eat certain things due to my high insulin reactivity. It is not completely untrue, an exaggeration, but it makes them stop asking me to eat more :)

I got a good 5 mile run in the morning since I probably won’t be hitting a gym tonight. Hopefully, I’ll find a gym up north w/ a decent guest rate. If not, it’s pushups, situps, dips, and lots of long morning runs for me!

If I don’t update until next week sometime - I hope you all have a great weekend & are blessed with nice weather!

Yours in health!

Sara

Ok Ok…so I know I have been horrible w/ logging my food and workout the last few days, but give me a break…memorial day weekend and 3 DAYS OFF of work?? What more could a working woman ask for? It was nice to get a chance to relax. I didn’t cheat - once. Friends of ours had a party, my husband and I went, and yes there was barbecue chicken, salted margaritas, and my weakness - chips and salsa w/ tons of guac and cheesey bean dip. I played a drinking game…while everyone was drinking their rum and cokes & tequila sunrises - I was chuggin water baby.
They didn’t seem to care too much. They just wanted to see how quickly they could make me get up and run to the bathroom (it was a huge liter bottle…and I continued to lose lol!). So, lesson learned. Yes you can have fun even when you’re the only sober one! It is definately a different perspective, sometimes even more hilarious, and eventually your friends learn to accept your health concious choices.

Today, I ate quite a bit more than normal. That low calorie diet is really killing me. And my workouts have sucked so bad because of it, that I am returning back to earth until I get closer to my goal bodyfat %. It doesn’t make much sense to cut this drastically when I still have much progress to be made. Am I being too neurotic? Please tell me if I am.
At the end of the day- I feel really good. Not too hungry. Not too full. Not so exhausted that my heart throbs and makes sleeping difficult (seriously…I have a tendency to take things that extreme). So as you listen to my "inspiration" and read my quotes - just remember that I am completely human, and have my own little OCD shortcomings. I’m exaggerating, but when I get into something which requires competition and self-examination, I tend to be very hard on myself. In the past, I’ve hurt myself doing that. That is one reason why I love the stories and the letters of the Apostle Paul. He was so human. He had so many struggles and admitted that he was weak and in need of God’s strength. I can tell you, that when I hit the floor, my mind is turning, its wheels grinding, my soul drowning, heart pounding so hard it feels like its about to break - I need that same strength. There are many addictions and habits that we all acquire and then have to break. There are some battles that come up over and over again. I fight battles in my mind regarding my body on a daily basis. A day hasn’t passed that I don’t fight. Sometimes, I start to grow weak, spiritually and mentally. Tends to mean I’m allowing myself to lose. In 7 years, I haven’t fallen back. Doesn’t mean it hasn’t been tempting. Breathtaking and alluring, but deceptive and mallicious.
I’ll explain someday.

Anyway, here’s my journal for the day.

Can’t quite remember what exercises I hit, but I worked bis and tris and did about 45 minutes on the elliptical. Did about 3 exercises per muscle group, a bit heavier and more intense today. Short, but good.

Meal 1: 1 egg, 2 whites, 2 slices hormel ham (no additives)

Meal 2: Protein shake, 3 oz salmon

Meal 3: Post workout shake
Meal 4: Grilled Chicken Salad w/ feta, sunflower seeds, and light italian

Meal 5:  Protein shake

Meal 6: 1 cup cottage cheese, 2.5 tbsp pb

Days Calories 1404 / Carbs 36 / Fat 50 / Protein 194

Very clean diet today. Made an eggwhite quiche w/ kraft free cheddar, zucchini, onion, mushrooms, spinach, and low fat ham! Yummy! This was the best, healthiest quiche I’ve EVER had. You must try. Recipe below.

3 eggs, 1 cup eggwhites (you could do all whites if that is your preference)

1 cup Kraft free cheddar

100 grams zucchini (about 1 small)

50 grams onion (half of a large)

50 grams mushrooms (a handful)

small can of spinach (about 2 servings)

2 servings deli ham (should be around 8 slices) chopped

Whatever spices you enjoy (salt, pepper, garlic salt)

Preheat oven to 300
Sautee all veggies lightly in canola or olive oil.

After veggies are sauteed and have cooled a bit, mix eggs, egg whites, veggies, cheese, spices, and ham all together.

Grease/ff butter spray a small pan, fill w/ mixture.

Cook for approx. 1/2 hour (that’s how long mine took)!

So good, makes 4 servings.

188 calories, 8 grams carbs, 3 grams fat, 28 grams protein! Each piece is extremely filling. What’s nice is you can make a double batch and wrap each piece in foil for later use.

Cardio: brief today, 30 minutes on the elliptical
Chest and Back today

Dumbell Flys: 20 lb. dumbbells, 4 sets of 12
Chest press: 70 lbs, 4 sets of 12
Incline Flys: 20 lb dumbbells, 4 sets of 12
Pec Dec (chest): 40 lbs, 4 sets of 12
Dumbell rows: 30 lb dumbbells, 2 sets of 12, then 35 lb dumbbells, 2 sets of 10
Cable pulldowns (lats): 70 lbs, 4 sets of 12
Incline extensions (lower back): 25 lb weight, 4 sets of 12
Pec Dec (delts): 30 lbs, 4 sets of 12

I’m really starting to notice differences in my shape. I am so happy to see progress, but I’m sad I’m losing strength in both my upper and lower body. Perhaps its "energy" that I’m lacking and not so much strength? As I said before, I’ll put up with it to get that body I envision for myself. More later - I’m going out w/ my girlfriends!

Well I think I’m going to do it - a figure competition 9 weeks away. It is located in Flint, MI on July 21st. Talk about something that will kick my butt into shape. Only thing is, I have quite a bit of bodyfat to lose. I’m not quite sure how to go about doing this the "right" way, but I’m pretty determined and I really don’t care how painful it is. I’ll do what it takes.

http://www.theocbwebsite.com/Results/2007/FlintMI2/OCB072107MIentry.pdf

Unfortunately, I cannot afford a trainer yet. I will definitely need someone to help me w/ posing and that kind of stuff as the deadline approaches. Eck! Scary, but this is something I’ve always wanted to do. I see women on this site that are close to being 40 and look like they are in their 20s and should be in fitness magazines. If they can, I can do it
I don’t think I will be posting my daily diet any more. I am keeping track of everything, but I don’t want anyone trying this diet to get "healthy." Like I said, I’ll do what it takes, but I do not suggest that others try all of my techniques to get lean.  They are a little "loco" but don’t worry - I will not be using them for ever, just temporarily to get my body in a major fat burning mode. Low calories for most of the week, 2 refuel higher calorie days, very low carbs, moderate fat, and high protein. I’ll be consuming at least 135 g (my current body weight) of protein each day, and usually more.

Today I worked my shoulders and calves, had an amazing HIIT session. Shoulders hurt, in a good way. I’ll post my workout later! Ben (my hubby) and I are going to see Pirates 3! Have a great night every one! Mulla <3.

Thinking about doing a competition towards the end of July…not sure I’ll have the time to get that lean, but I will TRY!

Meal 1: Protein shake

Meal 2: 4 oz chicken

Meal 3: 4 oz chicken, 1 tbsp balsamic vinegar, green peppers, romaine

Meal 4: 2 tbsp natty pb

Meal 5: Protein shake

Meal 6: can of tuna

Meal 7: 2 Protein shakes

Calories: 1196 Carbs: 19 Fat: 34 Protein: 196

Cardio: 4 mile run this morning

Leg workout tonight

Squats: 4 sets of 10-12 @ 135

Stiff-legged deadlifts: 4 sets of 10-12 @ 45 lbs (a trainer informed to go light on the weight and concentrate more on the "pull" feeling on my hamstrings…it felt so light that I felt minimal effort…)

Leg extensions: 4 sets of 10-12 @ 90, 110, 100, 80

Hamstring curls: 4 sets of 10 @ 120, 90, 100, 110

Leg press: 4 sets of 12 @ 220, 240, 260, 220

Glute machine: 3 sets of 10 @ 60

Walking lunges across the track w/ 20 lb dumbbells 3 sets of approx 20-25 steps.

I feel drained but I’m seeing some major improvements.

“To love at all is to be vulnerable. Love anything, and your heart will certainly be wrung and possibly broken. If you want to make sure of keeping it intact, you must give your heart to no one, not even to an animal. Wrap it carefully round with hobbies and little luxuries; avoid all entanglements; lock it up safe in the casket or coffin of your selfishness. But in that casket- safe, dark, motionless, airless–it will change. It will not be broken; it will become unbreakable, impenetrable, irredeemable.” C.S. Lewis

I’ve noticed lately, that people are growing more and more distant…not in terms of "friendships" or "relationships." In terms of love. The kind of love that risks to be broken. We’ve all had our fair share of heartbreak. If it wasn’t a love lost, it was the death of a grandmother or grandfather, parent, or friend. We made the decision to love that person knowing full well, that there was a chance of loss.

Now I’m not trying to go all Shakespere here or anything. My concern and observation is that people are losing a sense of urgency to help others in need. We live in fear that we might be hurt, that person might take advantage of us, we might be broken! Recently, a man approached my husband and I, asking for some change. We’ve become so accustomed to this, that we often just turn around and continue walking.

Everyone has their opinions about giving money away. In a previous post, I wrote about how I come from a family that is very generous and often "gives" to the point that they are taken advantage of. Their love causing them to be hurt over and over again.

When we first moved to the city, I was extremely compassionate and willing to give a few dollars to anyone. After awhile, I realized, ya know what? I’m really poor too! I’m a full-time college-student, full-time employee, and barely have enough change to contribue to my own health and well-being. Since then, I’ve grown much colder. I don’t listen as closely. I see the surface and assume everyone is the same, has the same problems, money is the answer (sarcasm).

As this gentleman approached us while we were unlocking our front door, my husband and I started get nervous and do our regular "I’m sorry" routine. He says, "Listen, I really DO need help right now. My car ran out of gas and I need to get to hospital. My wife is having our first!" I think cold, impenetrable thougts, "I’ve heard lots of stories…some better than this." He continues on and tells us how he needs to see his baby boy being born, he has to be there for his wife. He’ll pay us back, but he needs gas to get to the hospital. "Please, can you help me?" He pulls out a laminated picture of himself and his beautiful wife, his hand rested proudly on her pregnant belly.

Ouch. That hurt. God could you lay that down a little harder?

My husband took the young man to the gas station, filled up a tank’s worth of gas for him, and told him to get going! Don’t worry about ever paying us back. Not even two weeks later, a plain white letter sat on our front porch. Inside, $40 and a picture of this young man, his wife, and their new baby and a card that said, "Thank you." Obviously, I learned a lesson from that experience. Not everyone is out to take advantage of you. I learned to keep my heart a bit more open, to open my eyes and see the greater picture, and to LISTEN.

It is very hard to choose to love when there is that chance that someone will not appreciate your act of graciousness. However, if you stay cold and keep your heart guarded, you quickly become like my husband and I had … our ears impenetrable, our hearts guarded, our eyes closed. Love comes with a price, but avoiding love causes that numb feeling that C.S. Lewis described so well, "But in that casket- safe, dark, motionless, airless–it will change. It will not be broken; it will become unbreakable, impenetrable."

Sorry for not being very insightful today! Another long day. I’ll update tommorrow.
Day’s nutrition
Meal 1: 1 yolk, 3 whites, orange pepper, onion

Meal 2: Protein Shake

Meal 3: 5 oz tuna, 2 tsp flaxseed oil
Meal 4:  1 hardboiled egg, 2 hardboiled whites

Meal 5: 2.5 tbsp pb

Meal 6: 4 oz chicken, 100 grams green beans

Meal 7: 2 Protein shakes

Calories: 1,185 / Carbs 24 / Fat 45 / Protein 161

Workout

Cardio

Early morning 4 mile run

Weights

Assisted Dips (only 28 labs assist!) 4 sets of 10

Assisted Chin ups (40 lbs assist) 4 sets of 10

Dumbell Rows: 4 sets of 10 (40 lb. dumbells)

Pulldowns: 4 sets of 10 (60 lbs, then 70 lbs)

Pec Dec (chest): 4 sets of 10 @ 50 lbs

Pec Dec (delts): 4 sets of 10 @ 30 lbs

Push-ups: 4 sets of 10

Dumbell Flys (incline): 3 sets of 10 w/ 20 lb dumbells

Reverse incline abs: 3 sets of 10 (these are crazy hard…I’m not quite sure what they’re called but I’ll try to find an illustration)

Sit ups (arms pointed upward) on medicine ball: 3 sets of 25

Oblique crunches: 3 sets of 25

Off…ahhhhh

Meal 1: 2 tbsp natural pb

Meal 2: 4 oz grilled chicken, 1 oz blue cheese, 1/2 serving lean ham w/ Salad

Meal 3: 35 grams almonds

Meal 4: 4 oz chicken, 1 oz feta, 2 tbsp sunflower seeds, light italian

Meal 5: jennie-o turkey sausage mixed in w/ 1 egg and 2 whites

Meal 6: 2 tbsp natty pb

A bit higher in cals than normal - but it was a BUSY day

Calories 1420 / Carbs 29 / Fat 86 / Protein 127

Todays Workout

3 mile run

Dumbbell Shoulder Press: 4 sets of 10, 20 lbs dumbbells
Reverse Dumbbell Flys: 4 sets of 10, 8 lb dumbbells

Pec Dec (Rear Delts): 4 sets of 10, 30 lbs

Resistance Band Extensions (Rhomboids) … I don’t know what these are called but I wrapped a resistance band around a pole and extended arms outward, pinching shoulders together (one of the fitness staff guys showed them to me): 4 sets of 12

Calf Raises: 4 sets of 8-15 (to failure) @ 120, 180, 160, 120

Rotary Calf: 4 sets of 10-12 @ 80. 90, 100, 80

Not much - but considering today was supposed to be my "off" day I’m pretty proud. I found myself making too many excuses NOT to workout today, "I worked out everyday this week," "I should go take a nap," "I should go eat dinner," etc. etc. Well guess what? I thought about how you, my friends, would respond to my excuses. And when I realized I was making all of those excuses, I also realized that it wasn’t real rest that my body needed. I know when my body NEEDS to refuel. Today just wasn’t that day …now if someone could please massage my rhomboids…haha.

I really felt the need to revisit Philippians 4:13 today, "I can do all things through Christ who strengthens me."

What exactely does this mean? Does it mean when something doesn’t go as we expected, or when we fall down and have to start over - does that mean that God wasn’t there? What exactely was the apostle Paul trying to tell us when he said, "I can do all things through Christ, who strengthens me."

I can’t help but love anything written by Paul. He wrote little about the life of Jesus (birth, life, crucifiction, resurrection), but focused more on the living relationship between human beings and Christ. More importanly, Paul KNEW suffering. We do not know what his "thorn in the flesh was" exactely, but we do know that it caused him great anguish. When Paul cried out about this thorn, God responded with, "My grace is sufficient." Besides this thorn that caused him great torment, he was also arrested and imprisoned in Caesarea for two years, was shipwrecked on his way to Rome and then imprisoned in Rome where he wrote a large portion of the book Ephesians, managed to write the 2nd Timothy from the Maritime dungeon, and was beheaded in Rome during the reign of Emperor Nero (one messed up dude).

Even if you are not Christian or have no faith at all - how can an individual beaten, starving, facing constant persecution say, "I can do all things through Christ who strengthens me?"

Paul teaches us a lesson in purposeful suffering, that suffering occurs for a reason. I didn’t finish that last part of 2 Corinthians 12:9…

"My grace is sufficient for you, for power is perfected in weakness"

We may be weak, lacking, or incomplete in some way but we can be made strong by Christ and the power of our minds. As we struggle, we must value it. We must cherish it. Choose to love the struggle. It is our tool and weapon to cut through the thorn covered rocky ground, to reach our goals at the end. And once those goals are met, yet another forest of darkness, fear, and thorn covered paths is standing in our way. Will you find an alternate route or will you cut through it, and say "I can do ALL things through He who gives me strength?"

We are all in this together my friends! No matter where you are on your journey, we are all fighting and suffering along side eachother. At the same time, we are also learning, rejoicing, and growing strong together.
Always,

Sara

Update: Todays nutrition and fitness

Meal 1: Protein shake, 35 grams almonds

Meal 2: Jennie o turkey sausage w/ 3 eggwhites and 1 yolk

Meal 3: 2.5 tbsp natural pb

Meal 4: Chicken Cordon Bleu (4 oz grilled chicken, 1 oz blue cheese, 2 oz deli ham)

Meal 5: Protein Shake

Calories 1187 / Carbs 19 / Fat 63 / Protein 133

Will update lfiting/cardio stuff lata, going to the movies with my husband