Workout and Meals 6/5/09

Finally Friday! Another rainy morning here....UGH! I got up a little late to get my run in so I wasn't able to get 4 miles.

Here's how my day went:

a.m. - Workout - Run 3.75 miles - 3 miles steady state about 6.5 mph then 1 min intervals 8 - 9.5 mph w/2 min recovery
1. on the way home from the gym - syntrax nectar protein drink
after food shopping and a shower - green drink w/ 1 tablespoon flax oil, green tea

2. 1 cup strawberry kefir w/scoop miracle reds, True North peanut, pecan, almond crunch

3. 2 egg white, 1 egg omelet w/ 1/2 avocado, diced raw red bell pepper, few tablespoons medium salsa, a pear

4. raw cauliflower and sugar snap peas w/3 tablespoons hummus

5. chicken chili leftover from last night w/ 1/4 cup brown rice, green tea

6. cottage cheese snack pack, 3 sliced strawberries, nut and seed crunch bar

I am looking forward to sleeping in a little bit tomorrow morning and getting alot of chores done around the house. I am really thrilled we are opening our pool tomorrow. Swimming really tires my son out and he's got alot of energy so that's a good thing! The weather is going to be sunny so I am planning on getting a good dose of natural vitamin D.

Julie, is that you?

Recently at a party, an acquaintance did not recognize me at all. In fact, she didn't even know I was at the party. She asked my sister how I was doing and my sister told to ask me herself I was right over there!

I thought about it and realized the last time she saw me was September. I was about 4 weeks postpartum and she hasn't seen me since. I laughed for a minute and thought, "Wow, do I really look THAT different?". This prompted me to try to find a photo taken after my daughter was born in August but before I really got back into an exercise program.







The photo on the top was taken around October 13th because I went out for sushi for my birthday and this was at the restaurant. That's me on the right with the brown shirt. The most recent photo of me is the race photo from last Saturday's 5K and I'm in the pink tank.

This is the result of 30 lbs of weight loss and 12% bodyfat. Baby steps can turn into major changes and it's never too late to start! Short term and long term goal setting is very important. Make sure to write them down and review them regularly for the best success!

Workout, Meals and Random Thoughts 6/4/09

It's Thursday! One day closer to Saturday which is my day off from training.

Here's how it went:

Meals

a.m. - workout
1. immediately following - syntrax nectar protein drink, brown rice cake
after shower - green drink w/organic kale, spinach, collards, beet greens, celery, cucumber, ginger, parsley, lemon juice, apple juice, and 1 tablespoon flax oil. Green tea.

2. 1 cup strawberry kefir with a scoop of Miracle Reds powder, serving of pecan, almond, peanut crunch

3. spinach salad w/ 3 oz chicken breast, beets, tomatoes, balsamic vinegar and EVOO, a pear, green tea

4. raw cauliflower, broccoli, & sugar snap peas w/3 tablespoons hummus

5. chipotle chicken chili made with ground chicken, diced tomato, corn, carrot, onion, red bell pepper, black beans, chipotle chili powder, cumin, 1/2 cup rice
green tea and a piece of dark chocolate

6. cottage cheese snack pack w/3 sliced strawberries, nut and seed crunch bar


Workout
NROL4W, Phase 1 workout B

deadlift 2x15 - 50, 50

Alternating
db shoulder press 2x15 - 8, 10
wide grip lat pulldown 2x15 - 50, 50

Alternating
lunge 2x15 - 8, 10
swiss ball crunch 2x8

This workout took 18 minutes. I did 5 mins on the bike for warm up and cooldown plus a little stretching after. I'd say about 30 minutes total.

I am finding I'm REALLY not sure what weight to use for sets of 15 so I'm just going ultra conservative and up it next workout. I'm really loving the 30 minute duration for the first few weeks. I can get up at 5:30 am instead of 5 am. That's always a good thing!

I'm feeling in the mood to just run steady state so I think I'm going to do 4 miles tomorrow morning.

On a separate note, I am booking a foundations class at The Training Room, Jersey Shore Crossfit for June 20th. They go through basic kettlebell exercises and some of the drills they do there. I am looking for just a sample of the workout. I would ultimately like my family to pitch in to get me private sessions to learn kettlebells for my birthday in October. I am extremely excited that I am getting my sister and possibly a friend to join me for the class!

Who else wants to go?

Workout and Meals 6/3/09

This morning was rainy and the perfect day to stay in bed but I didn't. Got up, went to the gym, and got it done. This is what it's all about people. Getting up when you don't feel like it. Pushing the last 20 seconds on that sprint when you want to stop. Getting that last rep in when you feel like you just can't do it. These are the moments that make a real difference!

I took the kids to a playdate and stopped by a nearby Whole Foods. The closest one to me is about 35 minutes away so I try to get there when I'm in the area. Picked up some organic kale, parsley, beets, cacao nibs, salsa, and a few other essentials. Everyone that works there is SO friendly! Makes me feel like I need to get a job there ;).

Here's how my day went:

a.m. - Workout - treamill intervals, walk at 3.8 for 5 mins, run at 6.5 for 5 mins, then 1 min sprint (between 8.5 and 9.5 mph), with 2 min recovery at 3.8 mph. It was 2.61 miles in 30 mins.

1. On the way home from the gym - syntrax nectar protein drink
After shower - green drink w/flax oil, green tea

2. vanilla greek yogurt, serving of almonds

3. 4 oz salmon burger, 1/4 c rice, steamed broccoli

4. dry roasted soybeans, cacao nibs, goji berries

5. 2 egg white, 1 egg omelet w/raw red bell pepper, 1/2 avocado, few tablespoons medium salsa

6. cottage cheese snack pack w/3 sliced strawberries, nut and seed crunch bar

I am going to say here that I had a few pieces of the beet when I was slicing it up, and like 3 pieces of my son's Pirate's Booty which is a puffed corn cheese snack. I don't usually eat stuff just because it's there.

Tomorrow is lifting again. My cell phone alarm is set for 5:30 am!

Workout, Meals, and Random Thoughts 6/2/09

Today was the first day doing New Rules of Lifting for Women. It was me, my notebook, and my Gymboss this morning!

Here's how my day went:

Meals
a.m. - workout
1. immediately following workout - syntrax nectar protein drink
after shower - green drink w/flax oil, green tea

2. 6 oz plain greek yogurt w/3 sliced strawberries, serving of almonds

3. 2 egg white, 1 whole egg omlet with raw red bell pepper, 1/2 avocado, and a pear

4. sugar snap peas & cauliflower w/3 tablespoons hummus

5. 4 oz salmon burger w/ 1/2 cup rice, steamed broccoli
piece of dark chocolate and green tea

6. snack pack cottage cheese, nut and seed crunch bar


Workout - NROL4W, Phase 1, Workout A
Squat 2x15 - 45, 50

Alternating
push up 2x15
seated row 2x15 - 80, 80

Alternating
step up 2x15 - 8, 10
prone jacknife 2x8

Time was 20 mins. 5 min bike warm up and 5 min bike cool down plus stretching so a little over 30 mins total time. Planning on doing my intervals at the gym tomorrow morning.

I am not used to doing timed rest periods so that was different for me. Since I am starting from the beginning of the program I decided to be cautious when picking my weights for the sets of 15. I figured I can always move up next workout.

On a separate note, I bought a pair of shorts today. You may be thinking, "Yeah, so what?". Well I haven't bought a pair of shorts in a VERY long time. Not only did I buy shorts, but I had to buy the smallest size they offered which was a size 2! Now this is not a terrible problem to have I'll admit. However, it proves my point that I need to lift more and not focus so much on "fat loss".

Until tomorrow my friends!

The Start of New Rules of Lifting for Women

New month new training program! I was going back and forth about starting NROL4W from Phase 1 week 1 or skipping to Phase 1 week 3. I have decided to do the program from the beginning as it's written. The only modification is to add sprint intervals in on one of my lift days for Phase 1 just because I'm used to doing them already.

Yesterday I did get to the gym to do some machines that I love. I know what you're thinking. What? Machines? There are a few that I love and they are the assisted pull up, high row, pec dec, and the shoulder press. After I did those and some squats, I did 15 mins of intervals of 1 min of 7.0 mph (up to 9.5) with 2 mins recovery.

Here is how I'm planning the week:
Monday - spin
Tuesday - lift + 15 mins sprint intervals as described in the book
Wednesday - OFF (or 15 mins sprint intervals if they don't get done Tuesday)
Thursday - lift
Friday - Run mix of intervals and steady state not exceeding 4o mins
Saturday - OFF
Sunday - lift

Diet will remain the same as it's been. Lots of fresh veggies and fruits, greek yogurt, nuts, salmon, chicken, and organic eggs.

I am going to use measurements and pics from 5/24/09 as my starting point. Since I took three days off last week, I don't think there is much of a change in the numbers anyway. I will update numbers every few weeks and pics about once per month.

Looking forward to seeing some great changes!

Food Find

I recently found a snack that packs a powerful nutritional punch. I first purchased Seapoint Farms dry roasted edamame at my local health food store. They are basically lightly salted dry roasted soybeans. They are a crunchy snack that is good and good for you.

During a recent trip to Costco Wholesale Club I noticed they sell a huge tub of them. Well, Costco sells huge tubs of lots of stuff but this one is worth the purchase.



Here's the nutritional profile:




























The company also offers Wasabi flavor. I like to keep my wasabi in my soy sauce so I haven't tried it but if that's something you might like, then give them a try!

Avon 5K

I know what you're thinking. Why on earth is she running another race? The honest truth is just to be active and to spend time with my sister. I certainly wouldn't choose to do it by myself. I can find better use of my time like sprint intervals or running stairs. Both of which are MUCH more fun, efficient, and effective for what my goals are.

The race started at 8:30 am on Saturday but since we weren't registered in advance we really needed to get there early to get our number. With two young children and the hustle and bustle going on at my house, we got there 5 mins before race start! A friend of my sister's also ran with us.

The race was held in Avon by the Sea which is a small Jersey Shore town and the course started at the oceanfront and went into the town and ended with a hill! The temperature was perfect about 70 degrees and sunny. I finished in 31 minutes and change. Here's a great action shot taken just before the finish line.

My husband and kids came out to cheer us on and I was so happy to have them there. It is extremely important for me to be a good example for them and my son is at an age (4 1/2) that he can really pick up good and bad habits from us. My daughter isn't even a year old yet so I can still curse like a truck driver and eat potato chips in front of her ;-).

I'm not planning on running any more races unless my sister wants to do one. I really wouldn't want to do more than a 5K though.

Here's to staying active!