The View from the Classroom

So today was my district’s convocation…kick-off to a new school year…where all the district employees gather together and get motivated…

I usually don’t look forward to this event…it lasts all morning…the superintendent speaks, board members speak, the keynote speaker speaks for hours it seems…no break…boring!!!! 

Maybe it’s my attitude, but today was different…the high school band played as we entered and found our seats and mingled with our co-workers whom we hadn’t seen for the summer.  When it was time to start, we started as we school employees start everyday…with the pledge…wow…thousands of people reciting the pledge at once…gave me chills as I thought about the words and what it means to be a citizen of this country, rather than just reciting them as I normally do.

Next, the "Star Spangled Banner" was sung by a high school junior…one of my former students from my first year in the district…it brought tears to my eyes…awesome job he did!  Now, I had nothing whatsoever to do with his ability to sing (I teach Math) but, seeing how he has grown since I taught him 5 years ago…that’s what teaching is about…awesome feeling.

After the normal array of speakers, our keynote speaker was introduced and if you’re my age and a Cowboy fan, you grew up in the 70’s when the Cowboys truly were America’s team so you can understand my excitement when he was announced…number 88, Drew Pearson…

His topic was about teams and how you sacrifice the individual for the team, but if the team succeeds, the individuals reap the benefits.  The topic itself wasn’t original or unique or exciting, but the delivery and the person delivering the message made all the difference in the world.  Plus, he finished almost an hour ahead of schedule which meant we got an extra hour for lunch, woohoo!!!

The afternoon was spent at school in meetings and working in my classroom.  And, yes, I did pack my meals and have been spotless on the diet for the last 2 days. 

So…I’m ready for a new year though I know in a few months that I may feel like turning and running away as TDetroit suggested…right now, though I am going to work shoulders and have an awesome end to what has been a great day!!!  

Some of you have noticed that I haven’t been as active on here in the past week or so and some of you have even stopped by to ask about it, which I thank you for   The thing is that I just haven’t had a great deal of free time in the past week.   As I type this, I am starting my last official day of summer…I start back to work tomorrow   which means I’ve been up at the school getting ready…moving to a new classroom, cleaning out cabinets, decorating, etc…

Anyway, my free time is dwindling…

Even with the increased activity, I have stuck to the workouts this past week.  That part is easy for me.  I would stick to the workouts no matter what…it’s truly my stress relief, how I survive…

The diet has been another story…I’m just now sure what to do with the diet…I mean, I’m eating more since the goal is to add muscle.  I’m eating clean more often than not though cheating has become easier…I justify it with "I’m bulking" it’s ok…  My macros are all over the place and I hate that!!  Being consistent with the diet has been hard since competing.  I’ve done a great deal of reading on nutrition for adding muscle.  There are a million and one differing views on the subject.  I think my brain is on overload.  It’s hard to sort through all the info in my mind and that’s the problem.  Atleast part of it anyway.  I think the other part is that I don’t have a real, clear-cut goal.  

I always tell people seeking my advice to do things gradually.  Give your body time to adjust.  I think I need to take my own advice…I think maybe I should just go back to what was working pre-comp when I was in "maintain" mode for a few days and then start adjusting from there gradually.  Give my body time to adjust so that I can figure out what’s gonna work for me.  Isn’t that what it’s really about?  Finding what works for you?

And…in the meantime, I think I need to work on clarifying my goal.  What do I REALLY want to do and by when?  I need a date.  With the competition, I had a date and thus, a reason to stick to the diet.  That’s what I’m missing.  Gotta work on that too.

Ok…so I have a plan…I feel better about things already…

I’m easing back into working out the legs so as not to hamper the recovery of my disk which has improved in the last month or so.  You see, I haven’t really worked my legs in like 5 weeks.  I miss it too.  Leg day is my absolute favorite.  So anyway, last week I did lunges and lying leg curls without any problems.  Tonight I thought I would add some extensions.  Workout went like this:

4 sets of walking lunges holding 15 pound db’s…40 steps each set

3 sets of lying leg curls…12 reps at 80lbs, 10 reps at 70lbs and 8 reps at 70lbs

3 sets of hip abductors…all at 90lbs, 12 reps each set

3 sets of seated calf raises…10 reps each set, 1 set at 90lbs, 1 at 80lbs and 1 at 70 lbs

3 sets of leg extensions…started at 90 cause I wanted to see how it felt…felt good, did 12 reps and then 1 set of 10 reps at 105 and one set of 8 at 120

I know I won’t be able to add squats, leg presses or deadlifts for awhile, but adding the extensions in tonight was awesome!!  

Picture it….

You just started your workout…10 minute warm-up on the elliptical to get the heart pumping…bench press up first…starting heavy…you’re focused, mentally pumped…you pound out 5 reps…next one’s a little hard, but your hubby (or buddy or whatever) is spotting you so it’s ok…you bring the bar down for the 7th one when you feel it…it breaks your concentration a little, but you can get past it, overlook it, continue on, your mind is stronger than that….after all, it’s your husband (or buddy or whatever)…

On to rep number 8…bar down to your chest…you’re struggling to bring it up…hubby (or buddy or whatever) leans over just a tad to spot and you feel it again…sliding off your spotter’s sweat-drenched face, it lands on YOUR face, just missing your mouth by a mere fraction of an inch…

Two drops of someone else’s sweat on my face…I don’t know about you, but I was done…no way I’m gonna endure 4 more drops of sweat just to make twelve reps…husband or not, it was disgusting!!!

Just finished the shoulders (courtesy of my new PT): 

DB Shoulder Press…3 sets of 12

Side Lateral Raises…start low and go up the db rack…3lbs, 5lbs, 8lbs, etc. doing 12 reps with each weight…4 weights make a set…repeat 3 times

Rear delt cable pulls…this one’s new to me, but I like it…3 sets of 15

Front raises…3 sets of 12

Short and sweet, but your shoulders will be on fire, guaranteed!!

Back and bi’s tomorrow night and I am SO looking forward to it…it was brutal last week

I’m really wanting to put on some muscle…upper body mainly…which entails making the scale go up and maybe having to buy a bigger size clothing…now to guys, putting on muscle, that’s a good thing and you might not think too much about it.  However, being a women programmed by society starting at a very early age to gauge her appearances by her clothing size and, coupled with the fact that weight has been an ongoing struggle in my adult life (though I’m confident I have it more than under control now), this is a scary thought.

I mean, I just spent the last year and a half or so getting rid of 70 pounds.  Now I want to put some back on????  It scares me a little.  What if I don’t do it "right" and I gain all fat, no muscle????  What are people gonna think when I start gaining weight?  Will they whisper behind my back…"I knew she couldn’t stay thin forever"…."that’s what happens when you start eating again"…."she must of stopped working out"….blah, blah, blah….???? 

Ok…don’t want to blow it out of proportion, but I have had those thoughts going through my mind a little.  I know though, without a doubt, that I will do this right by continuing to eat clean, just more of it.   AND, even if I do gain a little bit of fat with it, I know how to eat/workout to take it off when I’m ready.  AND…I’ve NEVER been one to care too much what other people think anyway…so I enter the next phase of my journey facing a little bit of fear (isn’t that how you conquer fear, face it head-on?), but otherwise ready to gain some weight or as my trainer says…get jacked!!!

Gotta admit I’m a little excited too…ok, a LOT excited

I thought it was the fourth of July-i…

Ok…that was weird…that song just popped into my head…anyways…Saturday morning…just finished my protein pancakes made with fresh blueberries…kinda tasted like blueberry cobbler, yummy, and my coffee…said I was gonna stop the coffee habit, but ya know…I just don’t WANT to right now…gotta work arms for 2nd time this week later today…bi’s, tri’s and shoulders…the last time was so brutal, I just can’t wait til hubby gets home and we head to the gym…really, no sarcasm there at all….I really can’t wait…the things I look forward to :)

I have a question for anyone that wants to chime in…

I’m on a mission to put on some muscle…haven’t decided exactly how much, but I have a lot of time to do it…at least til the end of the year so no hurry.  I want to add as little fat with it as possible.  I know, I know, isn’t that everyone’s dream?  I know some fat is inevitable, but seems to me with a clean diet that it could at least be minimized.  Now…I like to educate myself and have been trying to answer this question for the last week…there is so much conflicting information out there…so…just want to know what has worked diet-wise for those of you looking to put on muscle…high protein/low carb?  High carb/low protein?  Carb and protein in about the same ratios?  What percentages of each?  And, what is a reasonable goal?  1-lb per week?  2-lbs per month?

Give me your two cents worth, please!

Today’s topic…improved immune function via pumping iron.  Listen up ladies…

No science lesson today as I haven’t been able to find much on the science behind how or why strength training improves immune function.  From what I can tell, it has to do with the body’s production of Human Growth Hormone (HGH) which supports immune function.  HGH is produced naturally in the body, but declines as we age due to many factors.  Exercise can help stimulate the production of HGH.  That is a rather simplistic explanation, I know and I’m sure there is much more to it, but that is beyond the scope of my brain at the moment.

Anyways…research has shown that moderate exercise including strength training does indeed improve immune function regardless of whether it’s due to production of HGH or something else.  Now, moderate, what does that mean?  It means just don’t overdo it.  Overtraining and not allowing your muscles enough recovery time can have the opposite effect….decreased immune function…resulting in your body being more susceptible to colds and such.  Listen to your body…if it’s screaming at you to rest (like mine was today) then by all means, rest…don’t do what I did and try to pound out a 40-minute cardio session just so you don’t have to tomorrow…it will end up doing more harm than good.

In addition to "moderate" training, to get the benefits of increased immune function, experts seem to agree that it’s not a "hit or miss" thing…you have to be consistent over a period of at least 8 weeks before the immune system adapts.  Beyond that, continue to train consistently.

Lastly, diet, the right kind of diet, you know…lean proteins, whole grains, healthy fats, fruits and veggies…play a key role in boosting your body’s immune function too…so keep the diet clean AND pump iron to get the most benefits

Metabolically speaking, that is.

I bought a new scale today…the Tanita Innerscan Body Composition Monitor…it’s pretty cool, I must say.  I like new toys:)

Anyway, you use it like a normal weight scale after programming in height, age, fitness level, etc…and it gives you not only your weight, but your body fat percentage, your body water percentage, your daily calorie intake, your bone mass and your metabolic age.  WOW.  Technology is great, isn’t it?

So I had to try it out as soon as I got it home and it seems pretty accurate.  I mean, I was using the Omron (with a formula I found for women who weight train) and the body fat % readings for both are pretty consistent.  All of my factors were in the good or better range and it said my metabolic age is 12. 

The metabolic age feature calculates your BMR and indicates the average age associated with that kind of metabolism…so I guess that means I have the metabolism of a 12 year old…not bad for a middle-aged woman, huh?

I started the new program written for me by my new trainer this week and last night was back and bi’s. 

Earlier in the day (yesterday) I did my 40 minutes of steady-state cardio on the stairmaster with my heartrate probably averaging 140-150.  This was the 3rd day in the row of cardio on the stairmaster….remember Sunday I did an hour to pay for Saturday night…anyway, the legs are beat.  My program includes 5 days of cardio, 40 minutes each, at least 25 minutes hard on the stairmaster.  The way I see it?  If I’m doing 25 minutes hard and I gotta do 40 minutes total, might as well go hard on all of it.  The legs are a little achy today so I’m laying off the cardio ’til tomorrow.

Hubby and I hit the weights later yesterday afternoon…back and bi’s…btw…it’s really great that we’re getting to train together again…pre-comp we got away from that with me kind of needing to do my own thing…workout went like this…

Pull-Ups…3 sets to failure…1 set super wide-grip, 1 set narrow, 1 set underhand…I could only do 3.5, 4.5, and 5, respectively, but if you’ve ever done those, you know they wear you out no matter how many you do…

Underhand Pull-Downs, 3 sets of 10…started with 112.5 which was a tad heavy, couldn’t quite get 10, went down to 100 for set 2 and then 87.5 on last set. 

T-Bar Row…3 sets of 12…45lbs, 35lbs, and 25lbs

1-Arm DB Rows…3 sets of 10…all at 25 lbs…could possibly go heavier on first set

Alternating DB Curls…3 sets of 10…all at 20lbs

Straight Bar Curls…3 sets of 10…just for fun, I actually tried the bar knowing full well I couldn’t do 10…did 4 and bi’s felt like they were going to explode…moved to the EZ Bar + 10lbs for set 2 and + 5 lbs on set 3

Preacher Curls…3 sets of 10…I think I was too tired to write down the weight I used, but if memory serves, it was 20lbs on the first two sets and 15 on the last one.

Not used to doing same number of reps on all sets.  Typically, I will increase weight and decrease reps, so I didn’t quite get all the starting weights at the right levels.  Anyway…when we left, arms were like putty.  After my shake, I had to go to Walmart to pick-up some essentials…eggs, brown rice, oatmeal, etc…could barely push the grocery cart…and driving…it hurt just to turn the steering wheel!! 

I couldn’t seem to satisfy my appetite after that either.  Had two meals after getting back from Walmart and even woke up in the middle of the night hungry which I don’t usually do. 

It felt good to push my muscles that hard.  Today is chest and tri’s.  I have a feeling it will be just as brutal