Sunday, December 31, 2006

Weight Issue

Since we are going into a new year I've been hearing and watching programs on the radio and TV talking about weight loss. Now is traditionally the time for people to re-evaluate their own physical situation as far as weight loss and fitness goes. Starting a new year is a good time to ''start over".

One of the things that I hear over and over again is how people describe the problem as a "weight issue". I think it's a "food issue". By calling it a weight issue they are still in denial. As if weight appears through no fault of theirs. Maybe they cop to eating more than they need (duh!), but they claim they don't eat that much. Well I guess they do, how else does it happen?

Weight is not the issue. Food and the way we eat it in this country is the "issue". We are spoiled brats that want to eat as much of what we want when we want. and we want it instantly. It's not enough that we don't have to grow or kill our food, many won't even cook their own food.

And as far as exercise goes. Would it kill you to go for a walk,lol? Would it kill you to swing a kettlebell for 15 stinkin' minutes? I know we are all have busy lives, but many moms have time to chauffeur their kids around to soccer, t-ball, basketball, dance class etc., what about them? If you don't want to exercise just say it. Then take responsibility for it.

The same with eating. If you don't want to change how and what you eat, quit trying to "figure it out", there's no magic involved. Your weight isn't an issue, what you put in you mouth is.

I know I may be over-simplifying. The reasons why we don't change what we eat, or why we don't want to exercise are different for all of us, but please quit complaining and whining, and in the words of Nike "just do it."

Saturday, December 30, 2006

It's Not Gonna Kill You

Undoubtedly if you are reading this you most likely came through Rifsblog. That, of course, is my husband Mark's blogsite. He has a list of links to other blogs that he keeps up on, some more than others. I recently started to read other blogs looking for nuggets of knowledge, inspiration, and/or information relevant to my life, and I came across a good one (for me).

Tom Furman's blog had a post written by him titled "Don't Be A Sissy". I quickly read through it and it caught my eye because he referred to a person whose life was consumed by food, also known to him as "the dieter". Tom's straight forward style appeals to me because anyone who knows me would say that I also have a straight forward, blunt, no nonsense way of communicating.

Now I'm going to take this out of context but as he was describing this type of person ("the dieter") he writes " I have news for you, skipping a meal won't kill you. In fact skipping two meals won't kill you." This is something I've heard many times (from Mark) but seeing it in black and white had an affect on me. At first my reaction was "Wow this is a guy who's never had issues with food" and then I kind of chuckled because it seemed so logical.

All day long "it's not gonna kill you" kept resonating in my head.

After a 45 min walk this morning I was so looking forward to eating a nice big juicy fuji apple. In fact these apples are so good I had talked myself into eating two. But then I thought " why do you have to eat 2 (miss piggy)? One is enough. After all it's not gonna kill you (if you only eat one)." I only ate one and then forgot about it.

I ran some errands after my walk and didn't head home until after 12:00. I had already started to think about making soup when I got home and knew it would take at least 15 min., because I had to cook the kale (the butternut soup was already made and the chicken already cooked). I started to get upset that I would be waiting a whole 15 min. and I thought to myself, "don't be stupid, it's not gonna kill you (to wait)!".

Later that afternoon I went to the vietnamese grocery store to get some chicken bones to make stock. At that store they carry one of my favorite types of brown sugar candy. I was struggling with buying some or not, and then I realized that if I don't buy it I'm not going to die! It won't kill me!

Anyway, I don't know how long this new way of thinking will last but it has at least been entertaining. For now it has put a few things back into perspective and made me laugh.

9:00am 45 min. walk (3 miles)
AM weight 130.4

Sat. menu

5-11:00 coffee w/cream 155 cal.
10:30 lg apple 120 cal.
12:45 3 prunes, 4 almonds 120 cal.
1:00 butternut squash soup w kale and chicken 320 cal.
2:00 assorted roasted vegetables (califlower, acorn squash and golden beets) 300 cal.
3-4:00 misc. sweets 580 cal.
5:45 yogurt shake (1/2c. vanilla yogurt, 1c. frozen fruit, 2tbl. fiber, 1c.water, 1/4c. milk and ice) 250 cal.

Total calories 1845

Jan./ Feb. 2007 issue of Cook's illustrated magazine had a recipe for roasted cauliflower. It is more of a method rather than recipe, since roasting vegetables rarely includes more than olive oil and S&P. It was incredible. I don't mind cauliflower, it's O.K., but now it's going to be a regular on my menu! It's worth buying the magazine for.

Tomorrow KB's!!

Healing, Body and Mind

I'm struggling this morning with going to yoga class or not. My body tells me not to go, I still have physical symptoms of my cold ( sniffling, coughing, phlegm), and I really do want to be considerate of the other students in the studio. But my mind won't shut off the obsession of going hard and fast a.s.a.p.. Normally I would medicate my symptoms and go to class, and go for a walk.

But my mind has the devil sitting on one shoulder and an angel on the other shoulder. The angel is encouraging the healing process and is being reasonable, the devil is more concerened about burning calories and not losing fitness or muscle tone I've worked so hard to attain this past year.

The angel reminds me that all is not lost in a few days, but the devil's obsessive nature keeps gnawing at me. I've already decided not to go to yoga, I'm just still trying to make peace with it. I know part of it is also my competitive nature to be the best student or to go the most classes etc..

I did manage to swing yesterday for a 50 min WO. It became apparent to me quickly that I was still sick! I was hoping to get back to a regular schedule today (Sat.) but I think the wise decision will be to skip yoga, go for a walk, do some stretching, get plenty of rest, water, tea, and get back to kettlebells tomorrow.

Friday KB swing combinations w/ 26

Warm up

40 2 hand swings 1 min. on 1 min. rest x 5 sets = 10 min.

Work sets

40 1 swing, 1 transfer, 2 min. on, 1 min. rest

20 L, 20 R, 20 L, 20 R, 1 hand swings, 2 min. on, 1 min. rest

40 2 hand swings, 1 min. on, 1 min. rest

These 3 sets took 8 min. to complete. I alternated sets #1-3 in order x 5 = 40 min. Total WO time 50 min.

Friday menu
AM weight 130.4

5-9:00 coffee w/cream, cocoa 185 cal.
10:30 oatmeal w/milk 245 cal.
1:00 prunes 200 cal.
3:15 lg cabbage and carrot salad, 3 oz chicken, raisins and curry dressing 470 cal.
6:00 ham and pea soup w/kale 350 cal.
8:30 toostie pop 75 cal.

Total calories 1525

Friday, December 29, 2006

3 Days Down, But Looking Up

Thurs. I had to go to work for a few hours because I had a client leaving for vacation on Friday and she needed her appt. I would of chosen to stay in bed at least one more day. In fact I still felt so crappy I contemplated moving my Fri. schedule to Sat. to spend another day resting.

Even though I felt terrible I had a good food day. I had a fairly high calorie day on Wed. (sick day), in fact I later remembered eating a large apple I had forgotton about, bringing my calories for that day even higher by 120. Also, I had alot of carbs on Wed. ( peas and corn) and little raw veggies. I woke up on Thurs. weighing more than Wed. . But I decided to apply my new rational thinking to eating and practice a little willpower.

Mark and I had an interesting short conversation about some of my thoughts. As I sat down to eat some soup, he had already eaten his main meal and starting eating some ice cream. Even though I was enjoying my soup I looked at him eating ice cream and told him that I wished I could ice cream the way he could. And of course he said, "You can eat ice cream too, you just can't eat the whole container! You eat ice cream as if you'll never have another chance to eat it again, I eat ice cream knowing if I want more I can get more, so I don't have to eat it all at once."

I've talked many times about this urgency I have around food. Feeling as if I'm missing out or not going to get my fair share. I'm well aware of my many issues with food, Ive had them my whole life. I could go on and on like many people can, trying to find the answer to solve and overcome these issues. But really what it comes down to is until that happens, if it ever does, taking responsibility for my choices in the mean time.

I kept my calories low, I wasn't really hungry and I reminded myself of that when I felt a little panic setting in. I want to start thinking about what hunger feels like, I mean real hunger. When do I need to be fed. And remind myself there is so much good and nutritous food to eat, and I can eat it whenever I want. I can eat it , not I have to eat it.

AM weight 131.8

Thurs. menu

6-10:00 coffee w/cream, cocoa 185 cal.
12:00 yogurt shake w/blueberries, fiber, coffee 350 cal.
4:00 prunes 300 cal.
4:15 3oz. chicken 150 cal.
4:30 ham and pea soup w/kale 300 cal.

Total calories 1285

I woke up this morning without any bodyaches, I feel good enough to swing for at least 30 min. I'll skip yoga so I don't expose anyone else to my coughing and sniffling in class ( I hate when people show up in yoga when they're sick!).

Today will be a good day.

Thursday, December 28, 2006

Sick Day

I spent the whole day in bed sick on Wednesday. No yoga as planned, postponed my work day and tried to relax so I can get better. I can tell already I'm going to be down for a couple of days.

This morning I still feel like crap, but trying to make up my mind whether or not to do some kind of exercise today. I have to at least go for a walk. I really want to swing today, maybe for just 20-30 min. Thursday is normally a clean, press day, but that's not going to happen. I don't know if I feel worse from the cold I have or the fact that my training is disrupted.

Wed. AM weight 131.4

Wed. menu

6-10:00 coffee w/cream, cocoa 120 cal.
10:00 oatmeal /lowfat milk (1/2c.) 260 cal.
12:30 pea soup w/ham and kale 450 cal.
2:30 2 prunes 1 tbl. PNB and 10 almonds 165 cal.
5:30 pork stew w/corn and extra veggies 450 cal.
5:50 butterscotch sucker 70 cal. ( I really didn't need this)
Misc. medication and tea w/honey 190 cal.

Total 1705 cal.

Tuesday, December 26, 2006

Over Exercise, Overeat

I tend to have an obsessive personality and I can do things to the extreme. Like overeat, and over exercise! I realize I am at a time in life that I can go to a yoga class, work out w/KBs and do a walk or hike all in the same day, and cook all of my own food. This next year I think will have to be more about balance.

I felt a cold coming on last night and sure enough woke up this morning feeling crappy. But I managed to drive to San Francisco this morning at 7:30 am for the big sale at Saks. I was hoping to stop at Girya in PA to do a quick swing WO but I knew I should take the day off, so I did. I don't often do that enough.

One reason why I over exercise is that I still overeat. And so far it's worked out for me. I've managed to keep my weight consistant this past year, and feel like I've made the right permanent changes with my food to keep it that way. And even though I don't plan on having an emotional breakthrough about why I overeat, I need to put more rational thought into it.

After these challenging few days I feel strong and more hopeful. I want to make food my friend not my enemy. I feel like I've started that transition already.

Exercise is already my friend. But can a person have too many friends? For instance, I know when I add a "walk" in the evening it's to burn off extra calories I think I've eaten that day. It would make more sense to eat a little less and spend the time at home. Spending an hour walking most times is not working "smart" it's working "hard".

I already had cut my yoga back to 3 days a week instead of trying to go 6 days a week. Mostly because I didn't want it to affect my KB workouts, and those are absolutely the most important WOs.

I'll still go for an occasional walk, and I do want to add in some martial arts training, but I don't want to overtrain to compensate for overeating.

AM weight 133.0
No exercise!

Tuesday Menu

6-11:30am coffee w/cream 155 cal.
12:30 lg apple 120 cal.
1:30 lamb and veggies 450 cal.
5:00 cabbage salad w/golden rasins and curry dressing 250 cal.
Tea w/honey 30 cal. (3 cups)

Total calories 1005

I haven't weighed 133 in quite a while! It'll take a couple of days to work it back down, but no worries. When you play with fire, you get burned!

Today was a good day and tomorrow is going to be even better!

Monday, December 25, 2006

Merry Christmas, is it over yet?

Well, a miracle happened, I only weighed 130.6 this morning after my little binge yesterday. You would think that would motivate me to me semi-good today. But today is Christmas Day, do I need any other reason to take a day off of my regular diet? Besides I still have 1/2 lb. See's candy left over.

I knew I was going to yoga class this morning and I had my snatch WO to do this afternoon.

I think because I stopped eating yesterday around 1:30 it saved me (a little bit). So, of course I think I can get away with doing the same thing today.

When I got home from yoga around 10am I just surrendered to the stinking candy. I started eating it kind of slowly thinking I would make it last a while. And then I just said "screw it" (anyone who knows me, knows what I really said!). I needed to just get rid of it! I ate the rest of it and then it was gone! Thank God, it's over!

I started my pea and ham soup then headed out to the garage for my snatch WO. Here's what I did;

12:00 KB snatch

Warm up w/26

40 2 hand swings x 3 sets 1 min. on 1 min. rest = 6 min. total
1 two hand swing, 1 overhead swing, 15 reps x 3 sets 1 min. on 1 min. rest = 6 min total

Work Sets w/26

20 1 trans., 1 high pull, 1 snatch, 2 min. on 1 min. rest

24 1 snatch, 1 trans., 1.5 min on 1 min. rest

10 snatch L, 10 snatch R, 10 snatch L, 10 santch R 2 min. on 1 min. rest

I alternated these 3 sets in order #1,2,3, three times and then reversed the order,#3,2,1, three times. For a total of 6 rotations. Each rotation took 8.5 min. x 6 sets = 51.0 min.

Total WO time 63.0 min.

8:00 Bikram yoga
AM weight 130.6

Monday Menu

coffee w/cream (no cocoa today because of the candy)
lamb w/vegetables
ice cream

I stopped eating at 3:30, took an hour nap, contemplated going for a walk, but realized a walk was not going to save me! No use spending an hour away from my family to burn around 200 calories. Tomorrow is a new day.

I'm planning on going to Stanford to do some after xmas shopping, then stop at Girya to do a quick swing WO with the 18's.

Talking Candy

Christmas Eve. day. Should today be the Day? (cheat day) I think I can hold tight until tomorrow. Started out fine. I went to 8:45 yoga, I had some last minute errands to run and then settle in for the evening.

My oven has been broken, so I decided to make some stews and braises. I did a lamb braise with red wine and roasted peppers last night and planned on a pork, chili and corn stew this evening, tomorrow will be split pea and ham soup. Of course I add extra veggies to my servings (ruby red chard w/the lamb and kale with the soup).

I had to go to the Mall last minute after yoga and found myself getting hungry around 11:30, and I didn't even have an apple with me. I felt OK enough to make it home until... I wished I had some xmas cookies (no one gave me any and with my oven not working I couldn't bake any either) and realized the Indian bakery by my house should be open. I haven't been for a long time at least 3 weeks, on purpose!

I didn't buy much, not as much as I normally would. But by the time I got home I heard the pound of See's candy talking to me. I had resisted for days, but now the inner dialogue started.

"Why are you eating something you don't really want? When you really want to eat that candy." "You're just wasting calories if you eat stuff you don't want." "You can control it." "Just eat a few and count them in your day, after all you were really good yesterday." And so on, and so on.

Well after about 1/2 lb. of candy was gone I ate some lamb stew with plenty of extra veggies just to try and work the sugar sickness feeling out. I finished my binge around 1:30pm. I immediately fell asleep for about 1 1/2 hours. Mark is right about the effects of insulin spikes and crashes. The same thing happened to me on Thanksgiving and last week after my pancake and ice cream binge.

I wasn't hungry the rest of the day, and only ate 3 more pieces af talking candy at 6:00. I went for an hour long walk from 5-6pm and decided to go to yoga the next morning.

AM weight 130.2

Sunday Menu

5:30-8:30 coffee w/cream coffee w/cocoa 135 cal.
12:00 5 pieces of pastry 480 cal.
12:30 gingerbread/ pound cake 300 cal.
12:45 16? pieces See's candy 1280 cal.
1:00 cornbread 200 cal.
1:15 Lamb w/veggies 350 cal.
6:00 3 pieces See's candy 240 cal.

Total calories approx. 2985

Sunday didn't quite go as planned, but it was still a good day!

Bottoms up cleans

Sat. Swing, Eating Clean

Finally got my eating under control and had a relatively clean day. Sat. is usually my cheat day, but since Christmas is Monday, I've got a pound af See's candy waiting for me. Started off the day with a Bikram yoga class, then came home and did my swing WO. Here's what I did;

1:00 KB

Warm up

40 2 hand swings, 1 min on 1 min rest x 4 sets = 8 min. total

Work sets

10 L, 1o R, 10 L, 10 R, 10 L, 10 R, 1 hand swings w/26lb. = 1.5 min. on, 1 min. rest

40 2 hand swings w/36lb. 1 min on, 1 min. rest

10 L, 10 R, 10 L, 10 R, 10 L, 10 R, 1 hand swings w/36 lb. 1.5 min, on 1 min. rest

I alternated sets #1, #2, #3 in order x 5 rotations. All three sets took 7 min. x 5 = 35 min. total

16 snatch transfers 1 min. on 1 min rest x 3 sets = 6 min.

10 L, 10 R, 10 L, 10 R bottoms up swings 2 min. on 1 min. rest x 3 sets = 9 min.
( video shows 1/2 of this set )

Total WO time 58 min.

8:45 am Bikram yoga
7pm-7:45 walk
AM weight 130.0

Sat. menu

5:30-11:30 coffee/ cream, coffee w/cocoa 240 cal.
10:30 apple 80 cal.
11:30 cornbread/ candy 250 cal.
2:30 veg soup w/chicken and tortellini 420 cal.
4:30 misc. 150 cal.
5:30 broccoli salad w/tuna 250 cal.
5:45 lg. pear 120 cal.

Total 1510

Saturday was a good day.

Sunday, December 24, 2006

Two years ago, 120 lbs heavier

Friday, Still Fighting the Fight

Mark just mentioned to me he heard that the average american gains 15 pounds during the holiday season. Fifteen pounds! The season starts with Halloween through Valentines Day. So I guess it's not over until February.

I have to admit I've been having a difficult time this year. Especially during this last week before Christmas. I haven't weighed under 130 all week. Coming off the pancakes and ice cream last Sat. didn't help. Sweets are my particular downfall, and there was an abundance of them all around me at every corner. And they were free!

I finally felt as if I got a hold of myself on Friday. I had my days food planned out and I felt that my willpower was strong. I had one piece of See's at work other than that I was perfect. Then when I came home...

Mark told me that one of his clients gave him ice cream that day and it was in the freezer. Well, I was actually low on my calories (on purpose to try and catch up, or so I thought. I didn't keep a running total and I was actually not low!) so for some reason I decided it would be O.K. to treat myself. After all I only had one piece of candy that day. I didn't go overboard and probably had the equivalent of 1/2 cup (1 serv.). Then....

My neighbor went out of town and I am looking after his cat. He left us (my family) a Tiramisu cake in his fridge for me to take home. When I got to his house at around 6:30pm, I had no intention of eating any cake. If fact when he told me that it was there for us I thought to myself, "Oh no! Too bad I can't eat it it will have to go to waste." But I was curious to see how good it looked and took it out of the fridge. What was I thinking?

I opened the box, took a fork from the drawer and started in by thinking ,"I just want a taste.", "I know it's an expensive, good quality gourmet cake, I might not get another chance to taste something this good agiain in my whole life!", "Oh well I'll have a small piece.", " Maybe a little more, what's the difference?" "You know, this is really quite light, it probably doesn't have as many calories as I think it does." Etc..

AM weight 130.8
6:30 Bikram yoga

5-9:00am coffee w/cream, coffee w/cocoa 135 cal.
10:00 fresh fruit 75 cal.
11:30 yogurt shake w/fiber, blueberries and coffee 330 cal.
2:30 veg soup w/squash and rice w/cabbageand kale 490 cal.
3:00 1 See's candy 80 cal.
5:30 broccoli salad w/tuna, sunflower seeds and dried cranberries 335 cal.
6:00 ice cream 1/2 cup 195 cal.
6:30 Tiramisu 350 cal.

Total 1990 calories

6:45-7:30pm walk

I didn't take many pictures of myself when I was fat, I tried to avoid it and succeeded! But I found this one taken 2 weeks before I started my diet 2 years ago. It was taken December 21, 2004, at a holiday brunch. Little did I know that 2 weeks later my life would take a drastic change.

Thursday, December 21, 2006

10 Minute Set

Since I usually go to Girya Thurs. evenings I started doing my workouts in the afternoon. I didn't need to go today, but decided to train in the afternoon anyway so I could get some errands done.

Unfortunately one of my errands was to go to Costco and I was sucked into a "free food" frenzy. But that's another story.

Here's today's Press Workout;

2:30 KB Clean, Press
all work done w/26lb.


40 2 hand swings, 1 min. on 1 min. rest x 3 sets = 6 min.

40 transfers L, R (80 reps) 2 min. on 1 min. rest x 2 sets = 6 min.

20 1 swing, 1 trans. L, 20 1 swing. 1 trans. R, 2 min. on 1 min, rest x 2 sets = 6 min.

Work Sets

11-12 clean, press, trans L, 11-12 clean, press, trans R = 2 min. on 1 min. rest

7 clean press L, trans, 7 clean,press R, trans, 7 clean press L, trans, 7 clean press R =
2 min. on 1 min. rest

1 clean, 8 press L, 1 clean, 8 press R = 1 min. on 1 min. rest

I alternated these 3 sets in this order x 5 sets. These 3 sets = 8 min x 5 sets = 40 min.

I was so pissed at myself for eating "sample crap" at Costco I decided to extend my workout longer than usual. I wanted to see how long I could swing the 26lb., so these are my next sets;

10 min. of 1 hand swings = 400 reps I switched hands every tenth rep, so basically every 15 secs. for 10 min., then took a 2 min. rest

20 L, 20 R, 20 L, 20 R 1 hand swings , 2 min. on 1 min. rest x 2 sets = 6 min.

30 L, 30 R, 1 hand swings , 1.5 min on x 1 set

Total time 1 hour 18.5 min.

AM weight 130.0
9:45am 45 min. walk (3 miles)

Thurs. menu

5-9:00 coffee w/cream, coffee w/cocoa powder 200 cal.
10:45 2 apples + 1 oz. cheese at Whole Foods grocery 300 cal.
12:30 oatmeal w apple (from yesterday) 270 cal.
1:00 brown sugar candy 100 cal.
1:30 Costco samples of candy, cake and other sweets 200 cal.
4:30 8 seared scallops w/ sauteed beets greens 490 cal.
Misc. 160 cal.

Total 1720

I try to remind myself every day that life is good. I know my life is good. But I was stressed out today. It felt like I was having a great run of predictability. Everything was flowing. But I let the schedule shifts and Holiday responsibilities start to get to me.

It started with "no yoga". Like I mentioned I had to switch studios and I misread the schedule so I couldn't go today. I couldn't go yesterday because the new studio doesn't have a 5:30am class. So I haven't been since Monday. I hate this change. I know it's a growing pain, and in the long run it'll be fine.

So I went for a long walk instead. I've been walking in my neighborhood lately because I haven't had the time to drive to the walking trail (takes about 20 min. there and back). When I walk on the street I have to pay attention to traffic and other obstacles. When I walk on the trail I don't have to worry about all those things and it becomes more meditative. Or I start thinking too much about all that I have to do. That's what happened today.

My oven's been broken for 2 weeks and won't get fixed until after Christmas (no annual prime rib dinner!) No Christmas tree for the 3rd year in a row ( I have 6 cats, that's another story). I've had my 24 year old son sleeping in my living room for a year. I haven't bought 1 gift yet for anyone for Christmas. It's been raining and I haven't been able to earn extra money at the flea market. My blog has turned into a part time job, does anyone really care? Bladha, bladha, bladha. I just want to sweat my ass off in yoga!

You know, if those are my biggest problems, life is good!

Free Food

Wednesday I packed all of my food (oatmeal, soup, salad) and went to work. Everything was fine until I went into the kitchen at work to put my food in the fridge. On the counter was leftover "party" food. Carrot cake w/cream cheese frosting, gingerbread cake, dark chocolate torte, and a box of See's candy.

I hadn't been craving sugar or anything, I wasn't even hungry. But what is it about free food? Nevermind the fact that frosting of any flavor especially cream cheese is practically irresistable, and gingerbread is one of my favorites and free See's candy!

The feeling that comes over me when free food is offered is hard to describe. Part of it is a feeling of urgency. "I might miss out" or "I might not ever get another chance to eat for free" or "Someone else will take it and I don't want someone else to have something I don't get!"

Free food seems to have a power all it's own. It draws me into it. Because of this sense of urgency I just react and I don't think, so I just start stuffing it down my throat.

It might also be this feeling that certain things in life are unfair. Sometimes I feel like others have more than I do and getting something for free is a way of evening up the score.

I might even feel that I'm wasting this opportunity for something free. Forgetting that the real waste ends up as extra weight on my body.

Anyway, I don't often look for the emotional reasons "why" and try and concentrate on taking responsibility for my choices regardless of "why". I can spend the rest of my life trying to figure out the emotional reasons. The bottom line is that I have to chose not to be a victim of those reasons. Or I can chose to be a victim, the point is that I'm making the choice.

So anyway, to make a long story short, I pulled myself together after a quick "free food" binge at 9:00am and went on with my day. I forced myself to do a calorie break-down of the crap I ate around 1:00. It totaled 800-1000 cals.! I skipped the oatmeal that I brought, ate 1/2 of my soup and made sure to eat my raw vegtable salad for dinner.

The rest of the day was challenging, I was hungry. The binge seemed completely un-worth it. It was such a waste. F*** free food!

Tuesday 36lb. Snatch

Decided to train early on Tues. without any pre-workout sugar. I did feel a difference especially since I chose to do some snatch sets w/36lb.

7:45am KB

Warm up
40 2hand swings w/26 x 3 sets 1 min. on 1 min. rest = 6 min.

2 hand overhead swing, transfer L, transfer R, 2 hand overhead swing, tranfer R, transfer L
1min. on 1 min. rest x 3 sets = 6 min.

1 two hand swing, 1 two hand overhead swing w/36 1 min on 1 min. rest x 3 sets = 6 min.

Work sets

1 snatch, 1 transfer w/26lb. 1 min on 1 min rest

1 snatch 1 transfer w/36lb. 1 min on 1 min rest

Alternating #1 and #2, 6 sets each total 12 sets = 24 min.

repeat set #1 x 3 sets = 6 min.

20 two hand overhead swing w/36 1 min. on 1 min. rest x 3 sets = 6 min.

20 two hand overhead swings w/26 1 min. on 1 min. rest x 1 set = 2 min.
20 two hand overhead swings w/36 1 min, on 1 min. rest x 1 set = 2 min.
20 two hand overhead swings w/26 1 min. on 1 min. rest x 1 set = 2 min.

Total time 60 min.

I had snatched the 36lb. before, but never for sets. Snatching it up wasn't hard but coming down with it was difficult. Just the force of the extra weight coming down was heavy and the fact that the handle is bigger on the 36 also made it more difficult. Even though I had shaved the callouses on my palms before I started I could still feel the "pinching" from them, it was distracting. I felt my left bicep was a little sore on Wed. I won't be doing that again for a while!

I would usually do some bottoms ups swings to end the workout but my grip was gone.

9:30 am 45 min. walk
AM weight 130.2

Tuesday Menu

5-11:00am coffee w/ cream, coffee w/cocoa 155 cal.
11:00 yogurt shake w/blueberries, strawberries fiber and leftover coffee 360 cal.
12- 2:00 prunes w/PNB 420 cal.
3:00 lg. apple. lg. pear 250 cal.
4:30 squash soup w/veggies and chicken (3oz)
Misc. 150cal.

Total 1635 calories

Tuesday, December 19, 2006

A New Opportunity

I finally did what I had to do, but was putting off as long as I could. I switched yoga studios. The studio that I formerly practiced at had an unsafe condition they were unwilling to change. The owner insisted on practicing a particular pose on slippery carpet, encouraging untrained students to "build up inner thigh strength" in a very demanding lunge postition. For no other reason except for "that's how Bikram wants it to be done".

Supposedly "Bikram" feels that it disrupts concentration when a student has to turn sideways on the yoga mat (a tool used for the purpose of not slipping). My concentration is not that easily disrupted, but I can not speak for any one else. Since I'm not in the mood for a groin pull, I had to switch when my membership was up.

The former studio was comfortable because I was used to it. I was used to the teachers, the location, the amentities, the class schedule (which I have to admit is awesome). But sometimes we have to do things that are uncomfortable to grow.

I remember when I first started swinging KB's. I hated it. I was still quite a bit overweight and I couldn't see a light at the end of the tunnel. I was just doing it because I knew I had to do some sort of weight resistance exercise. And Mark insisted that it was the most efficient way to build muscle and burn fat. Boy was he right!

Like I've mentioned before, I like routine. But I'm going to use this opportunity to learn different styles of yoga and add some martial arts training into my schedule. The new studio is literaly 1 block from the Tae Kwon Do studio I trained at for almost 3 years.

9:15 Bikram yoga
AM weight 131.4

Mondays menu

5-11:30am coffee w/cream, coffee w/cocoa 155 cal.
12:00 steel cut oats w/ apple 360 cal.
2:00 butternut squash soup w/veggies and 5oz chicken 370 cal.
2:30 See's butterscotch sucker 70 cal.
5:00 large pear 150 cal.
5:45 risotto w/red cabbage, red kale, 3oz chicken and 1 slice bacon, crumbled 500 cal.

Total calories 1605

I have noticed that my sweet cravings have been much less since adding more carbs into my diet. Although I still prefer not eating too many carbs at my last meal (unlike Monday). I always weigh heavy in the morning when I do.

Monday was a good day.

Sunday, December 17, 2006

Swing Sunday

I had to swing off those pancakes from yesterday! Here are my Sunday swing combos;

9:00am KB

Warm up
40 2 hand swings w/26lb. 1 min. on, 1 min. rest x 5 sets = 10 min.

Work sets

20 2 hand swings w/36lb. = 30 sec.
18 2 hand swings w/44lb. = 30 sec.
10 1 swing, 1 trans. w/36lb. = 30 sec.
16 2 hand swings w/44lb. = 30 sec. Total set = 2 min. on, 1 min. rest

40 2 hand swingss w/36lb. = 1 min. on, 1 min. rest

40 2 hand swings w/44lb. = 1 min. on, 1 min. rest

20 1 swing, 1 transfer w/36lb. = 1 min. on, 1 min. rest

I alternated in order sets #1, #2, #3, #4, x 5. Total time for these four sets was 9 min. x 5 = 45 min.

For set #1 I placed the 44lb. KB behind me and started with the 36lb. I did my 20 2 hand swings, then put the weight down, stepped back and picked up the 44lb. I did 18 2 hand swings with the 44lb., put it down, stepped forward and did 1 swing 1 transfer, 10 times with the 36lb. I then put the weight down stepped back one more time to finish the set with 16 2 hand swings with the 44lb.

The video shows most of this set. It will only record for 1.5 min. and it was a 2 min. set, so it didn't show the last part of the set when I went bck to the 44lb.

Total swing time 55 min.

Low Calorie Sunday
AM weight 131.6
5-6:00pm fast walk

6-9:00am coffee w/cream 85 cal.
1:00 2 large pears 300 cal. (150 each)
2:30 butternut squash soup w/veggies and 3oz. turkey 270 cal.
6:00 large apple 120 cal.

Total calories 775

I didn't feel hungry today, it was easy not to eat much. Probably because I ate most all of my calories yesterday late (between 5:00-6:00pm). I am feeling bloated though and I won't be surprised if I still weigh heavy tomorrow am.

Today was a good day.

Sunday's swing combo

Graceful Strength

Saturday I was lucky enough to be invited to a KB workshop taught by Senior RKC Steve Cotter in San Carlos. Most of the participents were athletes and personal trainers learning about and using KBs for the first time. I love revisting the mechanics of KB training because I can learn new interpretations and relearn things I forgot. Even though I have seen Mark teach many times I still take advantage when I can to watch and listen again.

Steve's background is Martial Arts in full contact Kung Fu. As soon as I saw him move while demonstrating some drills it was instantly obvious to me the graceful power and strength that martial arts can give a person. Of course he's a exceptional example of this. But it sparked new inspiration.

I studied Tae Kwon Do for about 2 1/2 years and was able to achieve my brown belt before I quit to go back to work full time. I'm not using that as an excuse, I was losing motivation for whatever reason I don't know. I always thought I would earn a black belt and have always keep that in the back of my mind.

Last year when I started taking yoga I also considered going back to Tae Kwon Do. I decided to go with Bikram Yoga because I thought it would be safer for my body at my age while still giving me strength and flexibility. It did that. Bikram Yoga also gave me the repetitious type of exercise that I like.

But after spending the day watching Steve I think I'm going to look into adding a couple of days of karate if I can. I'm really only interested in training forms. Again I love the repetition of praticing routines and patterns.

Because I was in San Carlos on Sat. I did my KB workout on Sunday. Yes, I got a few swings in at the workshop but not nearly enough!

Saturdays Food

Sat. is my cheat day but I knew because the workshop was scheduled from 9am-3pm without a lunch break I would need to bring some food with me. I took some extra coffee w/cream, a large pear and some oatmeal. I did eat 2 pieces of See's candy, that I got from work the night before, around 8am before I left for San Carlos.

I had planned to eat pancakes as part of my cheat day,(I've had pancakes on the brain for about 3 days now!)and thought we could go eat at a coffee shop after the work shop was over.

We didn't leave until almost 4:00, thank goodness I had brought food with me, so most of my pig out was done between 5:00-6:00.

coffee w/cream
See's candy (2 pieces)
3 pancakes w/butter and syrup
bites of Marks food, breakfast quesidilla and pan roasted potatoes
bowl of turkey chili and coleslaw
ice cream w/toppings ( about 4 cups )

Calorie total around 3800 (at least 1500 of it was ice cream)

We stopped in PA at the Pennisula Creamery because I had to have my pancakes! After I ate them I ordered a bowl of chili because they didn't offer any soup that sounded good. I also ordered some lightly dressed coleslaw that I dumped into the chili to add some kind of vegetable into my day. I would of ordered dessert but I knew I had all kinds of ice cream at home and by the time I got there (25 min. drive) I wouldn't be so full.

When I got home I had a big bowl of ice cream and felt pretty happy. But often times after a cheat day I wish I would of eaten more! I forget that most of the time I just can't because I'm so full already. But I ate another bowl of ice cream and that put me over the top for sure. Today I have no regrets! In fact I didn't even get hungry until almost 1:00.

Saturday was a great day.

Friday 12/15

AM weight 129.4
5:30 bikram yoga

Fridays menu

5-9:00am coffee w/cream 85 cal.
10:30 coffee w/cocoa 105 cal.
12:00 small apple 80 cal.
1:30 sauteed beet greens w/bacon, golden raisinsand 3oz. turkey 360 cal.
1:45 oatmeal w/apple and brown sugar 300cal.
3:30 various x-mas candy 210 cal.
5:30 butternut squash soup w/kale 4oz. turkey 320 cal.
8:30 pear 100 cal.

Total calories 1560

Looking forward to pancakes tomorrow!

Friday was a good day.

Friday, December 15, 2006

Thursdays Clean, Press Combos

5:15 KB

Warm up
40 2 hand swings, 1 min. on 1 min. off x3 sets = 6 min.
30 - 1 swing 1 trans. 1.5 min. on 1 min. off = 6 min.

Work sets

8 clean, press, snatch L, 8 R, 2 min. on 1 min. off x 3 sets = 9 min.

6 clean, press, snatch L, 6 R 1.5 min on, 1 min. off x 4 sets = 10 min.

4 clean, press, snatch L, 4 R, 4 L, 4 R, 2 min, on 1 min. off x 2 sets = 6 min.

4 clean, press, snatch L, 4 R x 8 sets 1 mi . on 1 min. off =16 min.

Total 54 min.

I got to Girya in PA later than I wanted to so I knew I had to get as many presses in as I could. I also had to make it hard quickly and keep it hard as long as I could. I did combos all on one side before transferring over the other side, to make it each side work harder. I added a snatch after the clean, press combo also to make it harder.

The first work set of 8 clean, press, snatchs L took 1 min. before transferring over to the R for another min. That was a hard set, I could only get 3 sets before I had to reduce it to 6, then 4/4 then finally 4.

I ended up swinging with my students part of the time, although I was only using the 18lb. I got in another 15-20 min. of swinging.

Curve Ball

I like routine. I know what to expect, I know how to prepare, I get in a groove. But every once in a while someone thows a curve ball and your whole day gets mixed up. Nothing stresses me out more than being out of control. Things just start to snowball.

Thurs. I had numerous appts. that are not on my normal schedule, and sometimes when that happens and I don't make the time to work around it, I find myself in situations that I have less self control. I know I'm not a victim and ultimately I choose how much control I have but I let myself become weak when I can't plan every single minute.

To make a long story short, I gave into a mini sugar binge. I was at an appt. where I knew they offered cookies. I never take one usually because I don't want one. But Thurs. I walked in and went straight for the cookies. Of course I took 2 because I was feeling stressed and I deserved 2. Right next to the cookie jar was a box of candy. Wow, free candy? How could I resist? I better take 2, because they're free! Then I went back for more cookies, yes cookie-s. I took 3 more and finally talked myself into stopping.

I'm pretty proud for stopping at that point, it could of been alot worse. Oh, did I mention I was eating some candy in the car on my way there?

Anyway, I went to Girya that night and swung my ass off.

AM weight 128.8
5:15 KB clean, press, snatch

Thursday menu

5-8:00am coffee w/cream 65 cal.
8:30 coffee w/cocoa 105 cal.
9:30 oatmeal w/apple and brown sugar 300 cal.
12:00 cabbage salad w/roast turkey, golden raisins and curry dressing 420 cal.
2:30 candy w/nuts 200 cal.
3:00 5 cookies, 2 pieces See's candy 480 cal.
4:30 more candy 50 cal.
7:00 veg soup w/turkey and 2tbl. parm cheese 280 cal.

Total calories 1900

I taught a KB swing class at 6:00 and afterwards I mentioned my mini binge to Anna because I was contemplating not eating my dinner. I still wasn't hungry because of the sugar and didn't know if I should "waste" more calories eating soup. Can you believe that! I was concerned about a measly 250 "good" calories after pigging out on crap! I realized how ridiculous that was and ate my soup. Man, it was good to eat some nutritous food. I felt alot better.

Thursday, December 14, 2006

Holiday Goodies

Last year I started going to yoga classes right after Thanksgiving. I had just passed my 100 lb. weight loss goal and I wanted to step it up. Even though I was already motivated to keep going this new challenge gave me another focus. I continued to lose weight through the holidays with new motivation.

When I do something I want to be the best. So I wanted to be the best I could be at the yoga poses I was practicing. I knew if I lost more weight it would be easier to increase my flexibility that much more. I knew if I lost more weight it would be easier to hold up my body in the strength poses. At the time I weighed around 142 lb. and I managed to reach 136 lb. by the new year. I actually lost weight through the holidays!

With all the home baked goodies, hand made candy, holiday pot lucks it never created a problem, I had a new mission. I do remember eating a whole pound of See's candy throughout Christmas day ( I didn't eat anything else that day ). So anyone thinking about starting after the holidays, don't wait! Start now.

The goodies started appearing for me yesterday at work. But this year my new motivation has been starting my blog. Knowing that I want to be honest about my food has made me that much more aware. And even thought I enjoyed a couple of chocolate dipped preztels (thanks Brenda), I didn't feel out of control. Besides I'm already thinking about pancakes for my cheat day!

5:30 Bikram yoga
AM weight 128.8

Wednesday menu

4:30-9:00am coffee w/cream 65 cal.
9:30 oatmeal cooked w/ 1/2 diced apple and 2tsp. brown sugar 300 cal.
10:30-12:30 coffee w/ cocoa 140 cal.
2:30 cabbage salad w/ pineapple, shrimp and curry dressing 360 cal.
3:00 holiday goodies 210 cal.
6:30 butternut squash soup w/kale and chicken (50z) 420 cal.

Total calories 1495

Tuesday, December 12, 2006

Snatch / Overhead Swing

Because I never really know what combinations I'm going to do until I start, today I had to change one combo to make the WO harder. I hope it's not too confusing. One set I knew I wanted to do was to snatch 32 reps on L and R to see how long it would take me. It took just under 3 min.

Also I would love to post more video but I do my WO in the morning and don't usually have the energy to tape it in the afternoon when Mark gets home. Today was the first time I had tried overhead swings and wished I could of taped it. Next time.

8:30 Snatch WO

Warm up w/26
40 2 hand swings 1 min, on 1 min, off x 4 sets = 8 min. total

20 1 two hand swing, 1 two hand overhead swing w/26 x 1 set 1 min. on 1 min. off = 2 min.
20 1 two hand swing, 1 two hand overhead swing w/36 x 1 set 1 min. on 1 min. off = 2 min.
12 snatch, transfer L, 12 snatch, transfer R w/26 x 1 set 1.5 min. on 1 min. off = 2.5 min.

32 snatch L, 32 snatch R w/26 3 min. on 2 min. off = 5 min.

20 1 two hand swing, 1 two hand overhead swing w/36 1 min. on 1 min. off x 5 sets
12 snatch, transfer L, 12 R w/26 = 1.5 min. on 1 min. off x 7 sets
8 snatch, transfer L. 8 R w/36 = 1 min. on 1 min. off x 3 sets

This is the order that I followed, #1, 2, 2 = 7 min. #1, 2, 3 = 6.5 min. #1, 2, 3 = 6.5 min. #1, 2, 3 = 6.5 min. #1, 2, 2 = 7 min.

Repeat #1 x 1 set = 1 min. on 1 min. off = 2 min.

20 2 hand overhead swing w/26 1 min. on 1 min. off x 2 sets = 4 min.

Total time 59 min.

7:00pm 45 min. walk
AM weight 128.8

Todays menu

5:30-7:30 coffee w/cream 60 cal.
7:30 coffee w/ 1 tbl. cocoa 35 cal.
8:00 brown sugar candy 100 cal.
10:30 oatmeal w/3 dates and 1 tsp. brown sugar 285 cal.
11:30 5 prunes w/ 1/2t. PNB each 220 cal.
2:00 lg apple 120 cal.
2:30 butternut squash soup w/kale and 4.5 oz chicken 370 cal.
5:00 chinese cabbage salad w/noodles and shrimp, vinegar dressing 460 cal.

Total calories 1650

I didn't plan to add noodles to my salad but because there's hardly any oil in the dressing it just wasn't satisfying. I had some leftover pasta in the fridge that had been tossed with olive oil, parmesean cheese and chard. I guessed the calories high, I hope I don't pay for it tomorrow. That's one reason I went for a quick walk after dinner.

Today was a good day.

Monday, December 11, 2006


What motivates? If I had the answer to that question I'd be a rich person. I have been motivated many times in my life and then lost it. I know that I tend to be motivated by challenges. I can be motivated by fear. I'm also motivated by successes.

My current challenges are to mantain my weight and keep making gains with my KB training. I am still an overeater and I know I will at some point have to deal with that. Even though I can eat all the soup and salad I want to, if I can't control portions it gets me into trouble when I eat other foods. I find it hard to stop because I like that full feeling. For whatever reason it doesn't matter. If I can never change it I have to control it. I need motivation for that.

KB training has changed my body unbelievably. If it can do that in 1 1/2 years, what can I do in the next few years? I want to become even stronger, maybe a little leaner, and I know I can get that with KBs. I feel that my body looks more lean and fit than women that have never had to lose 100+ lbs. And that's motivating!

At first my motivating fear was to not get heart disease. Every day I felt like I was "dodging a bullet" Every day I didn't get sick ( diabetes, heart disease, etc.) I was relieved. Little did I know that once I lost the weight all that ailed me would disappear. No back or feet pain, no more out of breath when climbing stairs, no more heartburn etc.

The fear of gaining the weight back is motivating. Even though I have made what I hope are permanent changes I feel that I am still a "fat girl". It's a mentality. I still lick the bottom of the bowl (of ice cream) and eat every bit of my food. Others with this mentality know what I'm talking about.

The fear of losing muscle tone that I've never had ever before in my life (I have "shoulders" now!) is motivating. Maybe a little too much. I'm constanly looking in the mirror to make sure it' s still there. And I want more!

The success that I have made still sometimes seems so unbelievable. Knowing where I came from I had to see it for myself. And It gets easier all the time. It's not hard for me to make my own food, count calories weigh portions, etc., I like it!

The reason I wanted to talk about motivation is that I logged onto a website called I didn't know anything about it, I had read in a magazine that it existed as a type of support group. Three sisters struggling with their weight started it. I really didn't read much because I found it so unmotivating. Almost depressing!

They might have had some success with their weight loss originally, but as of today have lost their battles. Even the sister that had gastric bypass! But they try to continue by journaling every so often (it doesn't look like much) and telling us how tired and over-worked they are, how much their backs hurt and how much they are "starving" when the actually atempt to diet again.

Part of me feels bad for them, because at this point it seems relitively easy for me. I want to shout out to them "Start eating real food! Fresh food! Start walking!". I know that it's simple, but it ain't easy.

I won't bore you with my exact menu today. It's basically the same as every other day. I actually practiced some self control and didn't eat any candy today even though I thought about it alot. My calories today were 1495 and my AM weight was 129.6.

Today was a good day.

Cooking Class

I've been wanting to share with my friends my excitement about eating more vegetables. I've been talking with them about the changes that I've made and the food that I've been cooking. Not only have I been able to lose weight, but gain health in the process.

My friend Jill was nice enough to host it at her house, and my friends J-me, Karen and Gina joined us. I was happy to expose them to veggies they have not cooked or prepared before, like beets ( and greens ), parsnips and different varieties of kale. We made chicken stock, poached chicken, roasted butternut squash and enjoyed it straight out of the oven as well as turning it into soup. And I showed them a way to use veggies with pasta.

I didn't get to show them half of what I wanted to because we ran out of time. I never got to the salads so that will have to wait for next time. I was so busy I really didn't eat much, of course had to taste everything for seasoning, which worked out well because it was a low-calorie day for me anyway.

I want to thank Jill again for hosting, and all my friends that helped clean up the mess. I know Jill had to prepare her kitchen for the event as well as more clean up after we left!

The anniversary of the original "weight loss bet" is coming up Jan. 5 and 3 of my friends that came on Sunday started that bet with me 2 years ago. All have achieved some successes and some failures and I hope I can help in any way to motivate them again and make this next year a healthier year.

Bikram yoga 8:00
Am weight 130.6

Sunday menu

6-8 coffee w/cream 85 cal.
10:30 coffee w/cocoa 100 cal.
1:00 apple 100 cal.
A little taste of everything 2:00-4:00 350 cal.
5:30 veg soup w/meatloaf 300 cal.
5:45 chocolate sucker 70 cal.
6:00 1/2 apple 50 cal.

Total cal. approx 1055

Sunday was a fun day ( but exhausting )!

Saturday, December 9, 2006

Swing Day / Cheat Day

AM weight 127.4!!

I was short on time this morning so I had work hard and fast and get it done, I decided to make it hard and simple. I didn't quite have an hour, but I ended up getting in 55 minutes of swings.

Since the weather has turned cold it takes a while to warm up. I've taken a quick 15-20 min. walk but usually just start swinging. Mark started taking a hot 10 min. bath before some of his workouts to warm up. I tried that for the first time last week and it works great. By warming my body's core I start sweating sooner and feel as if I get a better WO.

8:30 KB

warmup sets
40 2 hand swings w/26lb. x 5 sets 1 min. on 1 min. off total time 10 min.

work sets
19 2 hand swing w/26lb. = 30 sec.
19 2 hand swing w/36lb. = 30 sec.
19 2 hand swing w/26lb. = 30 sec

19 2 hand swing w/36lb. = 30 sec.
19 2 hand swing w/26lb. = 30 sec.
19 2 hand swing w/36lb. = 30 sec.

These 2 sets took 1 min. 30 sec. each total with a 1 min. rest inbetween. The 2 sets w/rest took 5 min. I alternated these 2 sets 9 times = 5min. x 9 = 45 min.

I placed the 26lb. next to the 36lb. on the floor. After swinging one for 30 sec. (19 reps) I put it down stepped right or left depending on which I started with and started swinging the other for 30 sec., then put it down stepped back and finished with the first weight for the remaining 30 sec.

Total time 55 minutes.

Cheat Day

I started my weight loss allowing myself one day a week to break the diet. I am convinced it is part of the reason I rarely hit any kind of plateau. My day has always been Saturday because that day is our "date night" and I didn't want to drag Mark down by having to be super strict on a diet.

There are definate parameters for cheating. I try to wait as long as I can before I start eating and stop as early as I can, always by 6:00pm sometimes as early a 3:30pm. I'm usually so stuffed I'm not hungry anyway. In other words I don't wake up and start eating and keep going all day.

A cheat day is always followed by a low calorie day or apple fast. I shoot for 600-900 cal. The lower the better.

I also try to have one decent meal that day like a salad.

I recently realized that I wasn't taking advantage of these cheat days by planning what to eat. I think I need to approach it the same way I do other days to be satisfied by my choices. I had been craving these chewy molasses cookies from TJ's so I started with those today. Here is a break down of todays cheat day:

coffee w/cream 100 cal.
brown sugar candy 100 cal.
package of molasses cookies 1700 cal. (eaten over about 3 hours)
1 personal size pizza (Round Table) 600-700 cal.
4 caramel candies 100 cal.
2 slices of meatloaf w/mashed potato 300 cal.
1 1/2 cup ice cream 500 cal.

Total calories approx. 3500- 3800
I was finished around 4:30 pm

It was so weird ordering a pizza today. I had a choice of Taco Bell, a sandwich from Safeway or pizza ( I was at a debate tournament ). Because of speed I was tempted to go for the Taco Bell, but I haven't eaten fast food for almost 2 years and I decided not to start now. A sandwich is basically the same as a pizza, bread, cheese, processed meat so I went for the pizza. As I was looking at the menu I was surprised that the one I found most appetizing was the veggie. I did have them throw some pepperoni on it though!

Today was a good day.

Friday Light

AM weight 128.2

Wow. I am even more motivated to go into the weekend and my cheat day with a little extra insurance. Of course I've been thinking about my cheat day for 2 days now!

Since I've been thinking about it for the last 2 days I realized how I haven't planned what I'm going to treat myself to, I've just been letting it happen "willy nilly". And because of that I've been dissappointed with alot of my choices and not getting to eat things I really wanted to. Especially last weekend. Instead of eating some good quality ice cream or maybe pizza (something I have only eaten 1 time in the last 2 years) I ended up eating crappy candy.

I spent Friday morning making and packing my food for the day.

5:30 Bikram yoga

Friday menu

4:30-9am coffee w/cream 100 cal.
9:30 coffee w/cocoa 130 cal.
10:30 oatmeal w/dates and brown sugar 295 cal. (210 cal. oats, 80 cal. chopped dates, 1tsp. brown sugar 15 cal.)
12:30 butternut soup w/kale roasted baby beets and 4oz. chicken 385 cal.
3:30 2 chocolate suckers 140 cal.
5:00 broccoli salad w/tuna 310 cal.
7:00 2 mini Reeses 50 cal.
8:00 lg apple 120 cal.

Total calories 1540

I don't usually eat after 6pm, but my calories were low and I felt OK about eating an apple at 8pm. I would of eaten it at 7:00 instead if the Reeses (from a co-workers staion) but it was raining and the apple was in my car. As I was driving home from work I ate my apple.

Friday was a good day.

Thursday Double Press

Last week I had revisited the 18lb KB. I was timing some new combinations that ended up around 3 1/2 min. so I chose the lighter weight. Mark pointed out to me that because the weight was lighter it moves faster so it changes the type of workout you get. So much diversity with these bells, I love it!

Thursday is my press day and I normally would workout in the morning. But I had to go to PA that evening for a swing class so I decided to go early and do my WO at Girya. At Girya we have more KBs so I could play with using 2 18lb. KBs.

Here's Thurs. combinations:

4:30pm KB

Warm up w 1 hand swing, 10 L, 10 R, x 4 = 40 L, 40 R w/ 18lb 2min. on 1 min. off
3 sets = 9 min total

#1 35-38 double swings w/ 2 18's 1min. on, 1 min. off

#2 15 double clean press w 2 18's 1 min, on 1 min. off

#3 12 clean, press, trans L, 12 R, w/ 26lb. 2 min, on 1 min. off

Total time for these 3 sets = 7 min. (4min. work, 3 min. rest)

I alternated these 3 combinations 6 times. 6 x 7 min. = 42 min.

Repeat combo #2 x 3 sets total = 6 min.

Bottoms up swings 10 L, 10 R, 10 L, 10 R, 2 min. on 1 min. off
Total 5 min.

Total WO time 62 min.

Thursday menu

5-8am coffee w/cream 100 cal.
9:00 coffee w/cocoa 100 cal.
10:00 oatmeal w/dates and brown sugar 295 cal.
1:30 veg soup w/butternut squash puree and 4oz. chicken 370 cal.
3:30 vietnamese brown sugar candy 150 cal.
7:00 cabbage salad w/vinegar dressing and 6oz shrimp 250 cal.

Total calories 1265

I was thrilled with my weight Thurs. morning and it kept me motivated the rest of the day. I would love to go into the weekend and my Sat. cheat day weighing light. A little extra insurance!

I am finding, for me, having my sugar early in the day satisfies me and keeps my hunger and craving from seeming to get out of control. And I mean "seeming" because ultimately I know I can always chose to be under control.

Thursday was a great day.

Thursday, December 7, 2006

Back On The Wagon

I woke up Wed. morning 132.0 lbs. Bummer. I always hope that through some miracle I won't weigh heavy after a binge. I didn't even weigh that much after Thanksgiving! I know that 1/2 lb. here 1/2 lb. there doesn't seem to be a big deal, but for me I have to pay attention. Especially since I'm more motivated by success rather than failure.

After breaking my rule of "never leave the house without knowing what you're going to eat" on Friday, I made sure to have all my food for the day. I had already packed soup the day before. When I came home from yoga I started some oatmeal, and assembled a large salad. I knew I was going to have something with sugar early, so I started a fresh pot of strong coffee to which I would add some cocoa powder ( I left out the cream in the oatmeal and coffee w/cocoa to cut some calories ).

I knew I would get hungry around 9-10am and the caffeine and sugar would help suppress my appetite until I could get to lunch around 1:00. It worked. Then I ate my salad at 1:30, I was still hungry. So I went ahead and ate my oatmeal. That seemed to do the trick. I ate dinner at 5:00. Didn't have any crazy sugar craving, I'll try the coffee w/ cocoa again this morning (Thurs.).

5:30 Bikram yoga

Wed. menu

4:30-9 coffee w/cream 100 cal.
10-11:00 coffee w/cocoa 100 cal.
1:30 cabbage salad w/curry dressing, 4oz. chicken, 2tbl. golden raisins 400 cal.
2:00 oatmeal w/3 chopped dates, 1 tsp. brown sugar 285 cal.
5:00 veg soup w/ pasta carbonara 350 cal.

Total calories 1235

Thurs. AM weight 129.0!!!

Wednesday was a good day.

Wednesday, December 6, 2006

New Snatch Combo

I never really know what combinations I'm going to do until I get into my workout. Depending on how my strength feels that day, or what kind of workout I had the day before.

I never give myself an easy workout. I always know how far I can push it. If I feel like the particular combinations I'm doing that day are "easy" I do more of them, maybe I change the rest period. Or add harder combinations.

I want to maximize my KB workouts because I know how much they can change my body. I'm always motivated for maximum results.

Tuesday was the first time I tried this new combination,(#3 & #4) here they are:

8:30 KB

Warm up 40 2 hand swings x 5 sets = 1 min. on 1 min. off
total 10 min.

#1 1 swing, 1 high pull 10 L, 10 R x 2 sets = 1 min. on 1 min. off
total 4 min.

#2 1 swing, 1 high pull, 1 snatch, 1 trans., 8 L, 8 R x 2 sets = 2 min. on 1 min. off total 8 min.

#3 1 swing, 1 snatch L, 1 trans, 1 snatch R
1 trans, 2 snatch L, 1 trans, 2 snatch R
1 trans, 3 snatch L, 1 trans, 3 santch R
1 trans, 4 snatch L, 1 trans, 4 snatch R
1 trans, 5 snatch L, 1 trans, 5 snatch R
1 trans, 6 snatch L, 1 trans, 6 snatch R

#4 Reverse #3
1 swing, 6 snatch L, 1 trans, 6 snatch R
1 trans, 5 snatch L, 1 trans, 5 snatch R
1 trans, 4 snatch L, 1 trans, 4 snatch R
1 trans, 3 snatch L, 1 trans, 3 snatch R
1 trans, 2 snatch L, 1 trans, 2 snatch R
1 trans, 1 snatch L, 1 trans, 1 snatch R

Both of these sets took me 2 min. to complete, I took 1 min. rest inbetween and I alternated them 5 times for a total of 10 sets = 30 min. total

#5 1 swing, 1 high pull, 1 snatch, 1 trans, 8 L, 8 R x 3 sets 2min. on 1 min. off
total 9 min.

#6 1 swing, 1 high pull, 1 snatch, 1 trans, 4 L, 4 R x 2 sets 1 min. on 1 min. off
total 4 min.

Total work out time 65 min.

Set # 3 was much harder than set #4. I really felt it today!

Tuesday Food

I felt hungry all day. Even when I finished a meal I felt like I could eat more. Little did I know the day would end with a mini sugar binge (about 700 cal.). I haven't been craving sugar but, when I still felt hungry after my last meal, I came across some candy that was leftover from Saturday (I knew I should of thrown it out!) it seemed so appetizing I started and I couldn't stop.

Unfortunately I have an all or nothing personality so when I go bad I go all the way. At that point my attitude is "Oh well I've already blown it what's the difference between 350cal. or 750cal.? I'm going to feel bad just the same. I might as well take advantage of falling of the wagon.".

Even though I find myself falling off the wagon, the difference for me is that the very next day I'm back on.

Tuesday menu
AM weight 131.0

5-8:00am coffee w/cream 100 cal.
10:00 oatmeal w/brown sugar, chopped prunes(3) and cream 360 cal.
12:30 lg apple 120 cal.
2:30 broccoli salad w /tuna and cranberrries 340 cal.
3:30 2 chicken legs 250 cal.
4:00 veg soup w/ spaghetti carbonara 330 cal.
4:30 9 pieces of brach's candy + at least 1 cup of ice cream 750 cal.
Misc. 100 cal.

Total calories 2350

Ended the day with an awesome swing class and drank lots of water.

Tuesday, December 5, 2006

Calorie Counting

Bottom line for me is calorie counting. I try and shoot for a 1500cal. total daily and end up most days 1600-1700. Since adding up calories after lunch it's gotton easier landing around 1500.

I don't think most people have a clue as to how many calories that they take in every day. For example here's the calorie break down of my version of Spaghetti Carbonara:

6 slices of bacon 180cal.
1 tbl. bacon fat 100 cal.
1 lb. greens (this week I used beet greens, I usually use chard) 0cal.
1 lb spaghetti 1600cal.
1/4c. heavy cream 400cal.
2eggs 140cal.
2egg yolks 100cal.
1/4 c. prmesean cheese 120cal.

Total calories 2640 divided by 8 serving= 330cal. per serving

If you order a pasta dish at a restraunt the size is most likely a double serving. That's almost 700cal. That doesn't include the bread and butter most people start with, the salad and glass of wine. Forget dessert, you do the math!

I love using a serving of whatever pasta I make for my family in my soup. I get to enjoy the flavors of the sauce and be satisfied with the size of one serving. Measure out 2 oz. (200cal. no sauce) of pasta and cook it, I think you might be surprised at how little the serving is!

5:30am Bikram yoga
6:30 pm 45 min. walk
AM weight 130.2

Mondays menu

4-8am coffee w/ cream 85 cal.
9:30 oatmeal w/ brown sugar and cream 290 cal.
11:30 broccoli salad w/ tuna 340 cal.
1:00 chocolate sucker 70 cal.
1:30 sm. apple 80 cal.
2:30 veg soup w/ 1 srving spaghetti carbonara 330 cal.
4:00 chocolate sucker 70 cal.
4:30 de-caf coffee w/ cream 50 cal.
5:00 2 slices of meatloaf w/ chard 350 cal.

Toatal calories 1665

I miscalculated the calories in the carbonara the first time I added them up (I counted the lb. of pasta as 800 cal. instead of 1600 cal.!), so I thought I was at 1250 at lunch time. Then I made a meatloaf for dinner not intending to have 2 slices, so I thought I had room. Oh well, still not bad considering the amount of food I ate all day.

Here are more calorie break-downs:

2/3c. old fashion oatmeal 210 cal.
1tbl. brown sugar 45cal.
2tbl. half and half 35cal.
Total 290 cal.

2 1/2c. chopped broccoli, red cabbage, 1 carrot w/ 2tbl. low cal. dressing 150 cal.
1/2 small can tuna 75 cal.
2 tsp. mayo 65 cal.
2 tbl. dried cranberries 50 cal.
Total 340 cal.

I found myself hungry all day, that's why it seemed as if I was eating something every other hour. It could be because I had a low calorie day the day before and had stopped eating around 4:30. No crazy sugar cravings for the last 2 days.

Monday was a good day.

Sunday, December 3, 2006

Friday/ Saturday/ Sunday


Well friday I broke one of my golden rules. I left the house without enough food for the day. I let myself run out of time in the morning and didn't get to make a salad. I took my soup (that was already packed), 2 apples and PNB. I had my coffee w/ cream in the morning. I defended it by thinking I could have a low calorie day, pre-cheat day (Sat.). That way I could go into the cheat day weighing light to make up for the high calories.

At around 5:30, my normal dinner break, I was cruising the candy bowls at work. I was so mad at myself thinking I could be having a nice big salad right now, instead I'm throwing candy down my throat. What a waste. Oh well, lesson learned.

AM weight 130.4
5:30 Bikram yoga


I've been doing my training in the morning lately when Mark and crew are also in the gym. I wanted to give them space so I am changing my time to the afternoon. All summer I trained at 1:00-2:00, it helped my work off my "bake sale" binges! I also decided to go to yoga first.

8:00 bikram yoga

1:00 KB

Since trying the high pulls on Tues. w/26lb. I realized that weight was too light for me. So I added HP's into my swing combo day w/36lbs. (See video of high pull, transfer 1 min. set)

Warm up 40 2 hand swing 1 min. on one 1 min. off x 5 sets
Total time 10 min.

#1 10 L, 10 R, 10L, 10 R, 10 L, 10 R, 1.5 min on 1 min. off

#2 20 L, 20 R, 20 L, 20 R 2 min. on 1 min. off

#3 High pull, transfer 18 reps (9 L, 9R) w/36lb. 1min. on 1 min. off (see video)

I repeated these 3 exercises in the same order 5 times. Total time for set #'s 1,2,3 was 7.5 min.
7.5 min x 5 = 37.5 min. total

30 1 hand swing L, 30 R, 1.5 min. on 1 min. off x 2 sets
Total 5 min.

40 2 hand swing w/36lb., 1 min, on 1 x 5 sets
Total 10 min.

Total WO time 62.5 min. 1360 reps approx.

Saturday Cheat Day 5am-5pm
AM weight 13.0

coffee w/ cream (of course)
candy, more candy
coconut/ PNB
mexican pastry
veg soup

Started to think again about how I'm going to kick this "sugar thing".

Sunday/Low calorie day

4am-5am coffee w/cream 75 cal.
9:30 apple salad w/2oz. chicken, 1tbl. dried cranberries 250 cal.
12:30 10 prunes, 10 almonds 300 cal.
2:00 coffee w/cream 70 cal.
3:30 3 cups veg. soup w/3.5oz. chicken, 1/2 c. brown rice 250 cal.
Total calories 945

5:00 45 min. walk

All in all, this was a good weekend.

Thursday, November 30, 2006

Thursdays Clean, Press Combos

Unlike Tuesday I started my workout later than usual. My sugar cravings came on with a vengence. Around 9:00 I just felt dull. I started to think about the candy I had in the other room. I started craving the rush I knew I would get from eating straight up sugar candy.

So I caved. I ate some candy. And it felt great. And as I was posting yesterday's events on my blog (this morning after I ate the candy), I was literally shaking. No kidding! And I liked it. And I felt guilty. But I knew I would have a great WO.

But I figured out a few things. I start to lose my natural energy around 9:00am, because I recently (about 2 months ago) started waking up before 5:00am on a regular basis. Even on the weekends. So If I start my WO after 8-8:30am that's when I feel like I need a jolt.

Also I didn't used to eat anything before 11:30-12:30 (execpt coffee w/cream)and would try to stop eating by 6:00. Now I find myself hungry by 10:00 but don't have any problem not eating after 5:30.

One more thing that I like about a sugar rush, my appetite is suppressed. I spend so much time thinking about food, it's feels nice to not think about it.

Anyway here is the workout I did today:

10:45 KB

Warm up w /40 2hand swings x 3 sets 1 min. on 1 min. off 6 min. total
40 2 hand swings w/36lb x 3 sets 1 min. on 1 min. off 6 min. total
1 hand swings 10L, 10R, 10L, 10R, 10L, 10R, x 3 sets 1 min. 30 sec. on 1 min. off 7 min. 30sec. total
Total warm up 19 min. 30 sec.

Clean, press, snatch 4L, 4R, 4L, 4R x 5 sets 2min . on 1 min. off 15 min. total

Clean, press, snatch, transfer 7L, 7R 2min. on 1 min. off (the video demonstrates 1/2 of this set)
40 2 hand swings w/36lb. 1 min. on 1 min. off

I alternated the last 2 sets 6 times for a total of 30 min.

Total WO time 64 min. 30 sec.

Oh, I forgot I finished with 2 sets of bottoms up swings 10L, 10R, 10L, 10R 2 min. on 1 min. off 5 min. total

Todays menu
AM weight 130.4

5-9:00am coffee w/cream 150cal.
9:15 candy 150cal.
12:30 cabbage salad w/ turkey and curry dressing 350cal.
1:30 prunes, PNB, almonds 300cal.
2:30 small smoothie, 1/2c. vanilla yogurt, 1c, blueberries, 2tbl. fiber 1c. cold coffee and 1 c. ice 210cal.
4:30 cheese and apple samples at Whole Foods 60cal.
6:00 veg soup w/ 2oz.turkey, 2 egg whites, 2tbl. parm cheese 350cal.

Total calories 1570
7:15-8:00pm walk

Today was the last leftover turkey day!

Clean, press, snatch, negative press, transfer

This is one half of the first set. 12 kg weight, details to follow.

Just Another Day

Wednesday is a work day for me, so I make sure and pack all of my food for the day.

AM weight 131.2
7:15 Bikram yoga

Wed. menu

5-7:00am coffee w/ cream 85 cal.
10:00 coffee w/ cocoa and cream 100 cal.
1:30 broccoli salad w/tuna 400 cal.
2:00 candy 75 cal.
3:00 apple 120 cal.
6:30 veg soup / turkey enchilada 400 cal.

Total calories 1180

Didn't feel like my calories were that low, but I must have eaten more yams yesterday than I wanted to admit to myself! Just goes to show you you can lie to yourself but the scale doesn't lie to you! The yams had alot of butter and carbs always make me hold more water. I was back to normal weight this morning 130.4.

Tuesday, November 28, 2006

No Sugar Snatches

When I got up this morning I reflected on yesterday's post. I think I was hungry last night! I knew I would not be chosing to eat sugar before my workout this morning and it was fine!

But I knew I had to get to my workout early when my natural energy is high. Here's todays snatch WO:

8:00 am KB

Warm-up 40 2 hand swing x 5 sets, 1min. on 1 min. off Total 10 min.

#1 1 swing , 1 high pull 10 L, 10 R x 1 set, 1min. on 1 min. off Total 2 min.

#2 1 swing, 1 high pull, 1 snatch, 6 L, 6 R 1 min 30 sec. on 1 min off
#3 1 high pull, 1 snatch, 1 transfer 8 L, 8 R 1 min. 30 sec. on 1 min. off
#4 1 high pull, 1 snatch 6 L, 6 R 1 min. on 1 min. off
#5 12 snatch L, 12 snatch R, 1 min. on 1 min. off

I did the last 4 combinations (#'s 2,3,4,5) 4 times in the same order. The total time for one set each ofthese 4 combos was 9 min. 4 sets of 4 combos total 36 min.

1 high pull, 1 snatch, 6 L, 6 R ( same as set # 4) 1 min. on 1 min off x 5 sets Total 10 min.

1 swing, 1 high pull 10 L, 10 R (same as set #1) 1 min. on 1 min. off x 1 set Total 2 min.

Total WO time 60 min.

I had never done high pulls before, but I watch Mark every Sat. so I thought I'd try. I liked them.

4:30pm 45 min. walk

Todays menu

5:00-11am coffee w/cream 100 cal.
11:30 5 prunes w/PNB 210 cal.
1:30 veg soup and one turkey enchilada 400 cal.
2:30 yams w/ butter and brown sugar 550 cal.!
5:30 red pepper salad w/bulgar wheat and pineapple 200 cal.
Misc. 100 cal.

Total calories 1560

I had to try and replicate Mr. Millers yam recipe today. He makes the best yams! My version came really close, nothing compares to the original. The recipe calls for a ton of butter, that's why the calories are so high. I think I can tweek the recipe enough next time and not use as much butter, but still make them super yummy. The secret is in the prep and roasting method.

Already packed my lunch for tomorrow, I'm good to go.

Today was a good day. ( It's my 19th wedding anniversary today)

Monday, November 27, 2006

No Sugar, No Energy

First off, I'm not advocating eating sugar but I had a revelation in my workout today. I didn't have as much energy because I started weaning myself off of pre-workout sugar. I started feeling like it just wasn't right.

But is it different to have a power bar and red bull? Or a high calorie carbo drink before a workout? Sugar has definitely been my drug of choice lately. Pretty scary when I realized that. Buzzing around after a sugar binge and feeling literally "high" is a feeling I like.

Sugar is like a drug for me. And because of that I wanted to wean myself off of it. I used to have at least 300 - 400 cal. of sweets before my workout on Saturdays, if I hit a bake sale it was more like 800-1000. I felt super motivated to work it off because of the guilt and had the energy to do it. I always had a super strong, super long, super intense workout.

Super because I was wired!

I wasn't happy with my WO on Saturday so I did a quick 36 min WO today. I felt better today but still didn't feel as strong as I had in past weeks. I found my self actually craving sugar mid- WO. Bingo!

Tomorrow is Snatch day, my favorite, and I had talked myself into returning to 300-400 cal. of sugar. I really like being strong for snatches. But after reflecting the last 10 min while writing this post, I really don't know.

To be honest, I'm leaning toward sugar. Maybe if I get it over with, and have a great WO I can be good and clean the rest of the day.

Why does that sound icky?

8:00 KB WO

Warm up w/ 40 2 hand swings 1 min. on 1 min. off x 3 sets, 6 min total

#1 1 hand swing 10 L, 10 R, 10 L, 10 R 1 min. on 1 min. off x 3 sets, 6 min. total

#2 40 2 hand swing w/ 36lb 1min. on 1 min. off x 3 sets, 6 min. total

# 3 10-1 swing, 1 trans. L, 10- 1 swing, 1 trans. R w/36lb. 1 min. on 1 min. off x 3 sets, 6min. total

#4 1 hand swing 10 L, 10 R, 10 L, 10 R w/ 36 lb. 1 min. on 1 min. off x 3 sets, 6 min total

# 5 repeat 1 set of #3, then #2, then #1, 6 min. total

Total WO time 36min. 720 reps

9:15 Bikram yoga
AM weight 129.8

Todays menu

5-8:00 am coffee w/ cream 85 cal.
11:00 coffee w/ cocoa and cream 100 cal.
12:30 veg soup w/ turkey (4oz.), 1/2c. brown rice, 1/2c. lentils 400 cal.
1:30 2 chocolate suckers 140 cal.
4:00 lg. apple 150 cal.
5:00 misc. 100 cal. ( bites of mashed potato and stuffing)
5:30 broccoli salad ( broccoli, red cabbage, carrot, 2 tbl. cranberries)w/ tuna salad ( 1/2 sm.can plus 1/2 T. mayo, 135cal.) 305 cal.
7:30 2 cups of ginger tea w/ honey 40 cal.

Total calories 1320

Today was a long thoughtful day.

Sunday, November 26, 2006

Keeping Track

One of the things I realized the other day was how calories can get out of hand very quickly. Sometimes it's denial, sometimes it's just wishful thinking. But if you do not keep a "running total" of your calories you might be bummed at the end of the day. That's how I felt a couple of days ago.

So I started adding up my calories after lunch. Boy, is this helpful. It can be a bad thing or it can be good! Today I chose to eat ice cream after lunch so my calories added up to 1350 at 2:30. Man, was I bummed. That left only 150 cal. for the rest of the day. If I didn't know that, guaranteed I would of eaten more than 150 cal. 150 cal. isn't much for dinner!

AM weight 130.0

8:00 Bikram yoga, weight after yoga 10am 129.0
4:30 3 mile walk

Todays menu

5-8:00am coffee w/ cream 100 cal.
11:00 apple w/ PNB 200 cal.
1:00 misc. 100 cal. ( a few bites of Thaksgiving leftovers )
1:30 turkey and veg soup w/ 1 1/2 c. leftover pasta 600 cal.
2:30 ice cream 350 cal.
5:30 broccoli salad w/ low cal dressing130 cal. ( raw broccoli, red cabbage and carrot w/ 1 tbl. dried cranberries and 2 tbl. low cal. dressing)
7:30 ginger tea w/ honey 20 cal.

Total calories 1500

I estimated the calories in my soup high because I made it with a couple of leftover turkey wings and a leg. I didn't actually measure the meat. While I was eating it I couldn't believe how much meat was in it, I had to guess about 6 oz. That's about 2 oz. more than I would of put in it had I measured ( 100 extra cal. ).

I know I'll be doing a 30 min. KB workout tomorrow. I don't know if it will be before yoga or after. I wasn't happy with Saturdays WO so I want to do more with the 36lb.

Today was a good day.

Saturday, November 25, 2006

Swinging Saturday

Felt good and strong before I started my workout, but as soon as I picked up the 36lb. I knew it was going to be hard. I had to combine alot of 2 hand swings with the one hand swings because my grip wasn't strong. Especially since the handle is bigger on the 36lb.

8:30 KB

40 2hand swings 26lb. 1 min. on 1 min. off x 3 sets
10 1hand swings L, 10 R, 10 L, 10 R 1 min. on, 1 min. off x 3 sets
Total time =12 min.

10 2 hand swing, 20 transfers, 10 2 hand swing 1 min. on 1 min. off
10 2 hand swing, 40 1 swing/ 1 transfer, 20 transfers 1 min 45 sec. on 45 sec. off
10 2 hand swing, 20 transfers, 10 2hand swing 1 min. on 1 min. off
10 1 hand swing L, 10 R, 10 L, 10 R 1 min. on 1 min. off

I did these four sets in this order 4 times w/ 36lb.
Total time for these four sets 8 min. 30 secs. x 4 = 34 min.

I repeated the last four sets w/ 26lb. in the same order for an additional 8 min 30 secs.
Total WO time 54 min. 30 secs. Total reps 1090 approx.

This pretty much wiped me out. I usually go for a walk later, but I was too tired. I didn't realize until this evening that it's been quite a while since I've done most of my swings w/ 36lb.

Todays menu

5-8am coffee w/ cream 85 cal.
8:00 coffee w/ cocoa and cream 100 cal.
11:30 lg. apple 150 cal.
12:30 turkey w/ gravy 250 cal., stuffing / greens 350 cal.
4:00 prunes 200 cal.
4:30 tea w/ 1/2t. honey 10 cal.
5:45 yogurt shake w/ 1 c. blueberries and 2 tbl. fiber 330 cal.

Total calories 1475

I had to have more stuffing! So I had it for lunch and ate plenty of greens along with it. And I made sure to drink alot of water today.

I made a yogurt shake for dinner by using 1 cup vanilla yogurt (Brown Cow full fat), 1 cup frozen blueberries, 2 tbl. psyillium fiber, 1 c. water,and 1 c. ice. I like to use a blender to really crush the ice and whip alot of air into it. This makes about a 3 1/2 cup smoothie.

When I first started my diet I had one of these almost everyday for 3 reasons. It was easy so I didn't have to think about it . It gave me extra fiber to ensure good elimination. And it provided the volume of food I needed ( it made me feel full).

I used to buy a smoothie at Jamba Juice until I realized I could make a better and cheaper version myself. I can vary the fat content of my yogurt (nonfat, lowfat, full fat) , the fruit and the size. Do start with vanilla flavored yogurt though, or it will not be sweet enough. Bananas are a NO-NO.

I found myself wishing I had had an extra piece pie on Thursday. I need to stay away from the Indian bakery and keep buying ice cream flavors I don't like for the rest of the family. Does it ever get easy? I don't know.

But today was a good day.

Friday Aftermath

Woke up friday morning and weighed myself, 129.2. Yesterday my weight was 127.8. No big deal I figured I would have a low calorie day and be back to normal on Sat. Wrong! Sat. morning 131.0!!!

Trying not to feel a little depressed. I was actually going to postpone my swing workout today until tomorrow. Today I had planned heavy swings (36lb.) and because I had a low calorie day yesterday I thought it would be a good idea to eat more today for the WO tomorrow.

I'll be doing some heavy swings today! My energy is good, my motivation even better. I know things will even out by the end if the weekend. I didn't drink enough water yesterday and I probably should of had a shake w/psyillium.

7:15 Bikram yoga
3:30 1 hour walk

Friday menu

5-9am coffee w/cream 85 cal.
11:30 lg. apple 100 cal.
12:30 veg soup w/ 5oz. turkey, 1/4c. brown rice, 1/4c. lentil 400 cal.
2:30 chocolate sucker 70 cal.
5:00 lg. apple 150 cal.
6:00 piece of fudge and 7 jelly beans 320 cal.
Total cal. 1125

Wow that candy really messed me up! That's what happens when you don't keep a running total during the day. I didn't add it up until just now. Part of living in denial. I ran into the candy and just reacted by putting it in my mouth. I did spend seconds justifying it by thinking " it's just a bite".

I need to talk with Mark today about how my pre-workout food intake affects my training and fat loss. There's still alot to learn. Thank God I live with an expert! I mean the expert, I stand corrected (by Mark!)!

Today will be a good day

Friday, November 24, 2006

Thanksgiving Day

I remember when we owned a gym, and if Mark's work out day was on a major holiday we were open! Even on Christmas! Thursday is my clean/press day and as long as it stays that way I'll be training on Turkey Day.

10:30 KB

Warm-up 40 2 hand swings x 5 sets 1 min. on 1 min. off
Total 10 min.

20 L, 20 R 1 hand swings x 5 sets 1 min. on 1 min. off
Total 10 min.

1 swing, 13 clean/press L 1 min. on 1 min. off
1 swing, 13 clean/press R 1 min. on 1 min. off
40 2 hand swing w/36lb. 1 min. on 1 min. off
1 swing, 13 clean/press R 1 min. on 1 min. off
1 swing. 13 clean/press L 1 min. on 1 min. off
40 2 hand swing w/36lb 1 min. on 1 min. off

Repeat these 6 sets x 3, 12 min. x 3 = 36 min. total

bottoms up swings 10 L, 10 R, 10 L, 10 R, 2min. on 1 min off x 2 sets
Total 6 min.

Total WO time 62 min. total reps. approx. 804

I knew I wanted to do 1 min. sets, since I had been doing 2-3 min. sets last week. Yesterdays 3 min. sets really worked me, I especially noticed it on my grip today.

I wanted to make them hard. So I did 1 min. sets all on one side first then the other side. I always use the 26lb. unless noted otherwise.

Thanksgiving Menu

Let's just say it's all a delicious blur! I started with dessert first! We have a very casual get together, so when I arrived a friends house and noticed they had already sliced into the cheesecake I followed their lead. And of course I went for the carbs!

peach cobbler
corn bread
potatos w/ gravy
more yams ( my friends dad makes THE best yams! )
berry pie
a couple more bites of stuffing

Started eating at 2:00 I couldn't eat anymore at around 4:30. Had to take a nap before driving home. It was my intention to take a walk around 6:00 but I was so full and so tired I just went to bed.

Today was a great day.

Thursday, November 23, 2006

Turkey and Kettlebells

Wednesday I roasted 2 turkeys to take to a friends house on Thanksgiving. So I was stuck at home basting every 30 minutes. I decided to bang out a 30 min KB workout in between. Here's my WO:

5:30 Bikram yoga

11:00 KB

Warm-up w/ 4 sets 40 2 hand swing 1min. on 1 min. off
Total 8 min.

10 1 hand swings L, 20 transfers,
10 1 hand swings R, 20 transfers,
10 1 hand swings L, 20 transfers,
10 1 hand swings R, 20 transfers.

This set of 120 swings took me 3 min. on w/ 1 min. rest x 6 sets
Total 24 min.

Total WO 32 min. 880 reps

5:30 fast 35 min. walk

Wednesday Menu
AM weight 128.8

5-9:00am coffee w/cream 85 cal.
9:30 coffee drink w/cocoa and cream 115 cal.
12:30 roasted turkey wing w/skin 350 cal.
2:45 huge bowl of turkey soup w/ kale and 1 1/2 c. leftover pasta 550 cal.
4:30 sweets 250 cal.
8:30 chocolate sucker 70 cal.

Total calories 1420

I started eating turkey as I was carving them for the next day. Who can resist that juicy crunchy skin?

I was so hungry by 2:30 that I made a bowl of soup so big it filled me up for pretty much the rest of the day. I had added alot of leftover pasta that had a onion, yellow pepper and sausage sauce.

The 250 cal. of sweets pretty mich killed my appetite until 8:30 that night. At that point it was too late to eat, but I needed to put something in my mouth!

Looking forward to eating up today.

Wednesday, November 22, 2006

Calorie Dense Food

I had to work on Tues. from 9am - 8pm, so I made sure to wake up early and organize my food for the day.

I had already packed my soup the day before and I knew I needed a salad too. Since I almost always have an apple for a snack, I decided to include it in my salad. It took about 10 min. to dice 1 apple, dice 1 stalk celery, shred a wedge of green cabbage, dice 3 0z. turkey meat add 1 tbl. dried cranberries, then mix 3 tbl. yogurt w/ 1 tbl. mayo for the dressing.

As I started to add up my calories ( coffee/cream, salad, soup, yam ), I could't believe how low they were. After all my I added a yam and my soup was at least 4 cups in volume, the same with the salad. At this point it only added up to 1075 cal.

Since my weight was back to normal (129.0) I didn't need a low calorie day. So I had to think of MORE food to eat. I added a coffee drink w/ chocolate and my favorite snack theses days, prunes w/ peanut butter.

Even after almost 2 years of dieting it still surprises me just how calorie dense crappy food is! I suppose if I could only eat 1 reg. size candy bar or 1 donut, or 1 serving of ice cream ( 1/2 c. ), or 1 taco, etc., it won't be so bad. But who can do that? I can't! That's what got me into trouble in the first place.

If you eat 2 servings of any of those things you've already eaten 1/3 of your calories for the day. Just think if you eat 3 or 4? How many pieces of Halloween candy did you eat? The day before, the day of, the days after Halloween?

I realized last week that I didn't want to sacrifice healthy calories for crappy calories. It never occured to me how much more good food I could eat by getting more serious about cutting out the crap.

No work- outs.

Tuesday Menu

5-8:00 am coffee w/ cream 80 cal.
9:00 coffee w/ 2tbl. hot cocoa mix (Ghirardelli), 1 tbl. cream 115 cal.
11:00 small yam, microwaved (4oz.) 100cal.
12:15 apple coleslaw w/ turkey 470 cal.
4:30 3 prunes w/ PNB 175 cal.
6: 15 turkey and kale soup w/ 1/2 c. rice, 1/2 c. lentils and 2 tbl. parmesan 425 cal.
Misc. 25 cal.

Total calories1385 Still not enough!

Tuesday was a good day!

Monday, November 20, 2006

Snatch build-up

I could chose to snatch on Monday or Tuesday depending on how my body feels. My back was tight today, still feeling effects of a long day sitting last week. But I have to work tomorrow, and I never miss a KB work out, so I had to train today.

It was important to keep good form and build up to snatching. I like combinations that lead with a swing going into a snatch because it sets up a groove. Here's my WO:

5:30 am Bikram yoga

10:00 Snatch cominations

Warm-up 40 2 hand swings 1 min. on 1 min. off x 5 sets
Total 10 min.

20 L 1 hand swing, 20 R 1 hand swing, 1 min. on 1 min. off x 3 sets
Total 6 min.

12, 1 swing, 1 snatch, 1 trans. L, 12, 1 swing, 1 snatch, 1 trans. R 2min. on 1 min. off
12 snatch L, 12 snatch R 1 min. on 1 min. off
I alternated these 2 sets 3x for a total time of 15 min.

24 snatch L, 24 snatch R, x 1 set 2 min. on 1 min. off

Then I repeated the previous 2 sets except in opposite order starting with:

12 snatch L, 12 snatch R 1min. on 1 min. off
12, 1 swing, 1 snatch, 1 trans. L, 12, 1 swing, 1 snatch, 1 trans. R 2min. on 1 min. off
Alternating these 2 sets 3x for a total time of 15 min.

6, 1 swing, 1 snatch, 1 trans. L, 6, 1 swing, 1 snatch, 1 trans. R 1min. on 1 min. off x 3 sets
total 6 min.

Total WO time 55min. Total reps 1012

Am weight 131.0

After weighing 129.0 yesterday I weighed heavy this morning, and I knew that was going to happen, but I didn't trip. Because of my food journal I knew what I had done wrong. Hard boiled eggs never digest easily especially when I don't eat veggies with them ( salad ). And I should of eaten the pasta for lunch instead of at the end of the day.

I weighed myself again at 11:30 after my WO and shower and weighed 130.0. I should be back to normal tomorrow.

Todays menu

5:00- 9am coffee w/cream 75 cal.
9:30 pre- workout sweets 350 cal.
12:30 veg soup w/ chicken and 1 c. leftover pasta 400 cal.
2:00 coffee w/ 1 tbl. chocolate syrup and cream 75 cal.
3:30 apple-cabbage salad w yogurt dressing and 1 tbl. dried cranberries 200 cal.
5:30 turkey soup w/ kale, 1/2 c. brown rice and 1/2 c. lentils 365 cal.
Misc. 60 cal.
Total calories 1525

I found a pkg. of ready-to-eat lentils at Trader Joes and decided to try them. The brown rice also came from TJ's frozen section.

I made some turkey stock today for my stuffing on Thursday, so I knew I would be having turkey soup for dinner. I brought the stock to a boil ( 3 cups ) and added 2 boned turkey thighs and cooked them for 30 min. on low. While those were cooking I microwaved the rice and lentils. I separated the kale leaves from the stems and chopped the stems. When the turkey thighs were done I removed them from the stock and added the chopped kale stems. I cooked them for 5 min. then added the leaves ( rough chop ) and continued to cook another 5 min. Always important to season well with S&P.

I poured the stock and kale over the rice and lentils and shredded 4 oz. of turkey meat into the soup. This made 2 serving. One for dinner tonight and one for dinner tomorrow. I'll add a couple of tbls. of parmesan cheese tomorrow.

Today was a good day.