Tuesday, May 29, 2007

Calories in Trail mix

OK, I just brought myself to look up the calories in trail mix! Roughly 116 cal. per ounce.

My receipt from Whole Foods said I purchased .74 lb., about 12 ounces, I ate a few handfuls while I was in line to pay, so let's just say 14 ounces. 14 x 116 = 1624, ouch! I should of enjoyed it more, damn!

Monday Swing workout

7:00am KB swings 1 & 2 minute sets

Warm up w/12kg

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

Total warmup 12 min.

Work sets w/16kg

40 2 hand swings, 1 min. on
1 min. rest
20 1 swing, 1 trans. (40 reps), 1 min. on
1 min. rest
80 2 hand swings, 2 min. on
1 min. rest
40 1 swing, 1 transfer (80 reps), 2 min. on
1 min. rest

I alternated these 4 sets x 4 rotations. All 4 sets took 10 min to complete x 4 = 40 min. total.

The hardest set was the 80 rep 2 hand swings, my grip and my shoulders really felt it during the last 10 reps.

40 2 hand swings w/16kg, 1 min on , 1 min. rest x 3 sets = 6 min.

Total workout 58 min.

Total swings

40 2 hand
40 1 hand

600 2 hand
480 1 hand

80 w/12kg + 1080 w/16kg = 1160 reps

Sunday, May 27, 2007

Heather's workout

My Friday KB client started in February as a total beginner with an athletic background but currently hadn't been training regularly for a few years (kids/family/business/life etc.). We've been working consistently and she is now able to do 40 rep sets for 1 min., but this week I had her do 30-40 sec. sets concentrating on building strength all on one side before switching to the next. This workout also inspired my own Sat. workout.

Warm up w/12kg

2 hand swings, 4 sets
15 reps x 2
20 reps
25 reps

Work sets

10 1 hand swings, 2 transfers, 10 1 hand swings, starting on L w/8kg

10 2 hand swings, 2 hand trans. to a 1 hand swing L, back to 10 2 hand swings w/12kg

10 1 hand swings, 2 transfers, 10 1 hand swings, starting R w/8kg

10 2 hand swings, 2 hand trans. to a 1 hand swing R, back to 10 2 hand swings w/12kg

5 rotations

All 4 sets took 30- 45 sec and done in an "I go, you go" fashion (with me of course!) for a total time of around 25 min. straight, after warm up sets, and after having her demonstrate each of the 4 sets 1 time. I think she calculated out around 565 reps?

Saturday, May 26, 2007

More kettlebell fun

I want to switch Saturdays workout from heavy 2 hand swings to a snatch day, and because I did a snatch workout on Monday, heavy 2 hands on Wed., skipped clean/ presses on Thurs., I wanted to combine light snatches and clean/presses together and have a little fun.

The main work set in this workout (video) has basically 2 snatches, and 2 clean/presses, before starting the combo over again in the same order. The first snatch is done with the traditional down swing, the second with a neg. press, the first clean/press with a traditional neg press and the second with a down swing coming back up into a snatch and starting over.

5 of these combinations are done all on the same side (L) for 1 min., with 30 sec. rest before starting the combination on the other side (R) for 1 min.. The 2 sets rotated inbetween are 1 hand swings, 40 reps all done on the same side (L) for 1 min. with 30 sec. rest before switching to 40 reps all done on the other side (R).

6:45am KB Fun w/12kg

Warm up

40 2 hand swings, 1min. on, 1 min. rest x 3 sets = 6 min.
40 transfers, 1 min on, 1 min. rest x 3 sets = 6 min.
Total warm up 12 min.

Work sets

snatch, snatch/neg press, clean press, clean press/downswing, 5 L, 1 min.
30 sec. rest
snatch, snatch/neg press, clean press, clean press/downswing, 5 R, 1 min.
1 min rest
40 1 hand swings L, 1 min.
30 sec. rest
40 1 hand swings R, 1 min.
1 min. rest, repeat 5 times

7 min. total rotation x 5 = 35 min.

Bottoms up cleans, 10 L, 10 R, 10 L, 10 R, 2 min. on 1 min. rest x 2 sets = 5 min.

Total workout 52 min.

Friday, May 25, 2007

Heavy 2 hand Swing/Squat

This is an old video taken last a few months ago, but it demonstrates the 2 hand swing/squat. The only difference between this demo and my Wed swing/squat is that I "caught" the KB on the bottom of the bell instead of the handle. I'll get new video of the different variation on Sat.

Wednesday 6:15 KB

Warm up

40 2 hand swings w/12kg x 4 sets, 1 min. on, 1 min. rest = 8 min.

Work sets w/16kg & 20 kg

40 2 hand swings w/16kg, 1 min. on
1 min. rest
40 2 hand swings w/20kg, 1 min. on,
1 min. rest
10 2 hand swing, 2 hand swing/squat w/16kg, 1 min. on,
1 min. rest
10 2 hand swing, 2 hand swing/squat w/20kg, 1 min. on
1 min. rest

I alternated thes 4 sets 5 times. All 4 took 8 min. to complete x 5 sets = 40 min.

10 double clean, dbl clean push press, 45 sec. on 45 sec. rest, x 4 sets = 6 min.

Total workout 50 min.

All squats were performed at parralell, it was 6am afterall, I'm not as flexible that early!

I added the double cleans in at the end just because I wanted to get a little shoulder work in, as it usually is a press day. But Sat. I'm planning a light/long snatch, clean press, combo workout.

Wednesday, May 23, 2007

Equation for Mass

More weight, more volume. Sounds like my workouts lately. I put my jeans on the other day and my legs, especially my hamstrings, felt thick against the denim. My weight has also been heavier despite keeping snacking to a minimum and my calories within my limit. I feel thicker and heavier, but I can't say that I feel bloated or "fat".

My goal weight is the 127's and that is higher than I originally thought I wanted it to be. As Mark puts it, "Where do you want to live, and where do you want to visit?''. In other words, I would like my weight to consistently not exceed 128.0 and not go below 126.0, I'm OK with "visiting" those numbers, but I want to "live" in the 127's. I'll keep track of my bodyfat once a week, that's really the only way to differentiate muscle vs. fat. And I know I don't want my BF less than 17-18%, and if that means that the number on the scale is higher then I'll have to make peace with it. I know Mark would like me to weigh between 130-132.

I know this must sound way over sensitive about my weight, and maybe it is, but I don't know any other way to be right now. I'm trying to get in touch with how my body feels instead of what my body weighs. I would much rather be addicted to being more muscular than be addicted to overeating! I am feeling the shift, I haven't missed a workout in "forever", (it seems), and the eating thing is having less power.

I'm still sore this morning after Monday's workout. Walking more than an hour yesterday didn't help either (5-6 miles). I have to work all day today so I'm headed to the take a hot bath before my KB workout at 6:00am. I would like to switch my snatch workout to Saturday's and I don't know quite how I'm going to do that yet. Usually I would do a press/squat WO this morning, but a heavy 2 hand swing WO is another option, and then a combination snatch/press on Sat. I won't know until I get out to the gym this morning.

Tuesday, May 22, 2007

Yoga and KBs.

One of the benefits of KB training bare foot is the strenth and stability that you can build in your feet. During the winter it is too cold most times to workout without shoes, and I noticed the effects of losing that benefit most in poses like these. Now that the spring is here I prefer to train without shoes and I'm even looking forward to doing some workouts at the beach this summer in the sand.

I'm going to be changing back to my original Bikram Yoga Studio much to my disappointment. I switched studios because of a groin injury I got praticing on a slippery carpet and the owner was not willing to change the position of the poses done this way, and to my knowledge has not changed the carpet. But with 36 available class times a week (5-7 per day) compared to 13 (1-3 per day) my practice is suffering because of the difficulty fitting a regular time into my schedule. So I've made the decision to adjust and go back once my current membership is up in June. I am excited to go back to 5:30am classes 3 x a week.

Monday AM weight 129.2
7:00am KB snatches
5:15 Bikram yoga


4:30-9:30am coffee w/cream 70 cal.
11:15 strawberries 150 cal.
11:30 broccoli and tuna salad 520 cal.
3:15 ice cream (just a few bites, really!) 100 cal.
3:30 chili pepper soup w/ground beef (6oz) and squash 500 cal.
7:15 yogurt, 1 c. full fat maple & 1 c. nonfat plain 340 cal (220 + 120)

Total calories 1680

Tuesday AM weight 128.2
7:30am 1 hour 10 min. walk


4:00-9:30am coffee, espresso w/cream 140 cal.
11:00 almonds (5) 30 cal.
11:30 steel cut oats w/milk and sugar 220 cal.
12:30 stir-fry w/teriyaki beef (6oz) 550 cal.
3:30 chocolate sucker 70 cal.
6:30 spinach salad w/tomato, chicken (4oz) and anchovy dressing 450 cal.

Total calories 1460

My stir-fry had 1 large carrot, 1 red bell pepper, 1 red onion and 10-12 stalks of asparagus all sliced thin and stir-fried in 1 tbl. oil. Garlic, ginger, fish sauce, lime juice and zest, brown sugar and red pepper flakes were added at the end. The flank steak was marinated in teriyaki and then cooked under the broiler. I had a whole 6 ounces because I had a hard workout yesterday and I need the protein for my workout tomorrow.

I spent the morning walking, shopping, cooking and portioning meals for the next few days. My body was really sore from my workout yesterday, it's been a while since that's happened, but it felt good.

I know Mark gets embarassed when I write about my compulsive overeating, it's difficult for him to understand the insanity of it all. But I don't really take it too seriously because I know I have things under control most of the time. Like the last 3 days, nothings been a problem and I don't foresee a problem until my cheat day, and then I'll try again, and I will get it handled, that I'm sure of. But 6 days out of seven ain't bad.

I don't have a fear of gaining my weight back, I like the way I eat, I love to cook healthy fresh food, and most importantly I really like being thinner! I feel good about myself and I think I'll keep it this way for a while! I'm fine and my life is good.

Monday, May 21, 2007

KB Snatches

Monday morning, time to get back to business.

Slow snatches w/ 16kg & 12kg (10 reps per 30 sec)

7:00am KB snatches

Warm up

40 2 hand swings w/12kg, 1 min, on., 1 min. rest x 3 sets = 6 min.
40 transfers w/12kg, 1 min. on, 1 min. rest x 3 sets = 6 min.

12 min. total

Work sets

Slow snatches, 10L, 10R per 30 sec pace w/ 12kg, 1 min. on 1 min. rest x 2 sets = 4 min.

Slow snatches, 10/10 w/16kg, 30 sec. pace, 10/10 w/12kg, 30 sec. pace, 2 min. on 1 min. rest x 6 sets = 18 min. (video demonstrates 1/2 of this set, 5/5, 5/5)

Fast snatches, 14/14 per 30 sec. pace, 1 min. on 1 min. rest x 10 sets = 20 min.

Total 160 slow snatches w/12kg, 120 slow snatches w/16kg, 280 fast snatches w/12kg

Total workout 54 min.

Tuesday, May 15, 2007

Snatch fast, snatch slow

18 fast snatches in the first 30 seconds, then swithing to a 10 snatch per 30 sec speed. Total 1 min set. (That's my favorite cat in the background noise! She knows to stay out of the way!)

7:15 KB snatch

Warm up

40 2 hand swing w/12kg, 1 min. on 1 min. rest x 3 sets = 6 min.
40 transfers w/12kg, 1 min. on 1 min. rest x 3 sets = 6 min.

12 min. total

Work sets

32 snatch, transfer w/12kg, 2 min. on

1 min. rest
10 L, 10 R, 10 L, 10 R snatches w/12kg 2 min. on (10 snatch per 30 sec speed)
1 min. rest
40 2 hand swings w/16kg, 1 min. on
1 min. rest

All three sets took 8 min. to complete x 6 rotations = 48 min.

40 2 hand swings w/16kg, 1 min on , 1 min. rest x 3 sets = 6 min.

Total workout 66 min.

I miscalculated the time of the work sets and ending up training 6 min. longer, so wonder I was tired!

The video shows a set demonstrating the first 30 sec snatches as fast as I could go and then switching to a slower speed of 10 snatches per 30 secs., which replicated one of the sets in this workout. I think next week this exact set (video)) will be part of my work sets, switching sides every other set.

Monday AM weight 127.6
7:15 KB snatches
5:15pm Bikram yoga


4:00-9am coffee w/cream
10:30 oats w/milk and sugar 225 cal.
11:30 chili pepper soup w/squash and beef (4oz) 450 cal.
11:50 chocolate sucker 70 cal.
2:30 apple 80 cal.
3:15 broccoli salad w/ grapes, tuna & mayo 480 cal.
7:15 yogurt (1 1/2c.) w/sliced almonds (2tbl.) 380 cal.

Total calories 1825

I got hungry early, so I started eating at 10:30am, it was fine because I needed to gauge my food carefully for 5:15pm yoga class. Normally I wouldn't have eaten raw broccoli 2 hours berfore class, but I took my youngest son on his first "mountain" driving lesson (2:30) to Santa Cruz and took my lunch with me to eat in the car. But I couldn't really relax enough to eat until the trip home. He did great!

One of the only pluses to taking Bikram yoga at night is that I wake up the next morning 1 pound lighter, oh, if only for a day!

Tuesday AM weight 126.4
2:30 1 hour walk


coffee w/cream, cocoa 140 cal.
11:30 prunes/peanuts 180 cal.
12:30 spinach salad w/grilled salmon (7oz) 650 cal.
2:00 meatloaf w/roasted baby beets 200 cal.
4:30 chili pepper stew w/beef (5oz) 450 ca.
misc. candy throughout the day 120 cal.

Total calories 1740

I needed to roast some garlic so I took advantage of a cold day to use my oven and roast butternut squash and baby beets as well as making a meatloaf. I wasn't really hungry for the meatloaf, but who can resist the "end pieces"?

I shopped early for fresh food and spent the morning cooking. When I was leaving Whole Foods with my beautiful red and golden baby beets (the greens are actually my favorite part!) and wild salmon I couldn't help but feel, again, how glorious life is and how lucky I am. Life is full of glorious fresh, healthy food. Feed yourself, body and soul.

* note

A Couple of Pounds

When I spent 4 days away from home, to go to the cert a couple of weeks ago, I came back feeling, I'll be honest and say, defeated about my control when it came to food. I let my anxiety about food cause me to "overthink" some of my choices and that lead me to give in to situations that challenged my control.

I did gain a couple of pounds, I realized that it was not permanent weight so I wasn't worried about that, and quickly got things back under control within a few days after returning home. But when talking with a co-worker about it, she interpreted that my upset was about the weight (a couple of pounds), not the anxiety, the feelings of "out of control". It's easy to look at someone like me that is thin, obviously not overweight (anymore), and not have understanding about a couple of pounds. But it's not the weight, it's the loss of control.

Situations that challenged my control;

free food
eating "out" with other people
no kitchen, no grocery store
not being able to workout when I needed to

OK, the free food "got me". If it had not been available right next door (in the Hospitality Room), I could of avoided it easier. But why should that make a difference? It shouldn't, that's the problem. I'm a grown woman, I know how to make better choices. Other people were there and they weren't hoarding M&M's! What's wrong with me? I'm going to fix that!

Eating out with just Mark, not a problem. Eating out with a table full of people, a problem. The bread and butter stays on the table. Everyone is drinking beer, I have to have one. Everyone is sharing food with eachother, again that falls into the category of "free food". And then dessert, you gotta order dessert! This one is easier to fix, I don't go out that often, this is why!

No kitchen, no grocery store. Actually, not having acess to a grocery store was worse than no kitchen. I had a fridge and microwave, but no food to put in the fridge or micro! Being at the mercy of having to eat food prepared by others added to the anxiety and because it wasn't "perfect" I found myself, first, overthinking and then, second, giving up and giving in to bad choices, unsatisfying choices. Fixing this one is just a matter of RELAXING (if I heard that one once, I heard it a thousand times, easy for people without "food issues" to say!). Finding calm, not letting the anxiety build and take over.

And finally the workout situaton. Nothing keeps me motivated more than pumping fresh blood to my muscles! Although I did get in a short KB workout, numerous short walks and finally an hour long walk on the last day, it wasn't enough to counteract the bad food choices and the anxiety that I let build about it. Making better, calm choices about food would of helped me feel the amount of exercise was, in fact, sufficient.

So what is the difference between someone like me, who has been extremely overweight, and someone that has never been more than a few pounds, or maybe less than 10 or 20 lbs., overweight being worried about a couple of pounds? It's the same, it's the feelings of not being able to control it. Because if you cannot control the feelings that you have that allowed you to give up control and gain a couple of pounds, then what stops you from gaining 100? It's not the food, it's the feelings about food.

One of the definitions of control is "to have power over". I have power over food, it's my feelings that sometimes have power over me. I'm fixing that.

Friday, May 11, 2007

See Saw Presses

I had somethings to do early Thursday morning, so I didn't get to my workout until 11:00am, which is late for me. I measured my bodyfat after my workout and shower, about 12:30, when I was hydrated, I find that that's the best time. My weight was 127.8, BF 17.7% = 105.2 LBM. That's exactly where I want to be! It's the most muscle I've had, not the lowest BF, but I don't want my BF lower, it makes my face look gaunt, not pretty! Mark told me that the average woman olympic althete has a BF around 15%, not bad for a 43 year old woman coming off of a weight loss of over 100 lbs.!

My workouts have been more intense lately, I know that because I'm just too tired to repeat it for the purpose of video! So I think on Saturday's when Mark is home to record them for me I'll tape a example of one of my Thursday workout sets as well as a set from that Sat. morning. It's not that I'm slacking, I'm just, as Pavel would say, smoked!

Thursday 11:00 KB presses/squats

Warm up

40 2 hand swings w/12kg, 1 min. on 1 min. rest x 5 sets = 10 min.

Work sets

10 see saw push presses w/two 12kgs (5 L, 5 R) 30 sec. on,
30 sec. rest,
8 double clean, dbl. push press w/two 12kgs, 30 sec. on,
30 sec. rest

I alternated these 2 sets x 10. Both sets w/rest took 2 min to complete x 10 = 20 min.

8 double swing, dbl. clean, dbl. front squat w/two 12kgs, 1 min. on 1 min. rest x 5 sets = 10 min.

bottoms up cleans 10 L, 10 R, 10 L, 10 R, 2 min. on 1 min. rest x 3 sets = 8 min.

Total workout 48 min.

This was definitely a RKC inspired workout! I had never done see saw presses, and then doing the double front squat at the end of the workout were really tough! Again, those " 30 sec. on 30 sec. rest" sets go by quick but they're hard.

Wednesday AM weight 128.8
6:30 am Vinyasa yoga (60 min)


4:00am- 9:00 coffee w/cream,cocoa 100 cal.
10:30 prunes 100 cal.
11:45 lg curry coleslaw salad w/golden raisins and chicken (3oz) 530 cal.
2:30 oats/milk 185 cal.
2:45 double espresso w/cream 35 cal.
5:30 spinach salad w/asparagus, tomatoes and chicken (4oz) w/ anchovy, roasted garlic dressing 500 cal.

Total calories 1450

It seemed as if I ate alot of food, (remember my salads weigh over 1 pound!), but my calories were low. No soup today which reminds me of how I eat in the summer, two salad meals means alot of raw veggies.

Anchovy, Roasted Garlic Dressing, 1 serving 1/4 c.

1 tbl. mayo
2 tbl. plain yogurt (I use 2%)
juice from 1 lemon
4-6 roasted garlic cloves, pushed through garlic press
2-6 anchovy fillets, pushed through garlic press (or 1-2 tsp., anchovy paste)
1 tbl. grated parmesean cheese

Roughly 200 cal.

Taste for seasonings, remember the anchovies are salty. I usually roast a few heads of garlic, cutting off the top of the head, a drizzle of olive oil, a spinkle of S & P in a 375 oven covered with foil for 35-45 min. This also make a great dip for raw broccoli/veggies, just doulble it.

Thursday AM weight 127.4
11:00 KB
7:00pm Bikram yoga


4-10:00 coffee w/cream 70 cal.
9:00am trail mix of dried fruit/nuts 200 cal.
1:00 chili pepper stew w/squash, black beans and beef (5oz) 500 cal
3:00 chocolate sucker 70 cal.
4:00 spinach salad w/tomato, mushroom, chicken (5oz) and anchovy dressing 550 cal.
5:00 maple yogurt 200 cal.

Total calories 1590

I'm trying and succeeding at not snacking, or "grazing". The reason is that I don't want to constantly be digesting food. I'm going to the restroom way too much!

7pm yoga is not ideal for planning when to eat and/or what to eat. I have to finish eating, ideally by 4:30, but I realized I hadn't eaten enough and ate some yogurt at 5:00. Going into a 104 degree class for 90 min. at 7pm with a bloated intestinal tract doesn't feel good! Raw spinach (salad) is not as "gassy" as cabbage or broccoli, and the yogurt seemed fine.

Thursday, May 10, 2007

Believe that You Can

I'm not going to pretend that when I was extremely overweight that it didn't bother Mark at all, it did. In the beginning of my weight gain he would often ask me "So, when are you going to do something about it?" and I would always (always) reply with the same answer, "I don't know when, but I know that I will." Not exactly what he wanted to hear, he wanted to hear a plan, a timetable and maybe a little more desire. He eventually stopped asking!

My reply was always the same because I knew it to be true. I knew how to lose weight, I knew how to improve my level of health and fitness, and I knew I had the willpower and discipline inside of me, I just didn't know why I wasn't ready to implement all of those things yet. (Not to mention the fact that I was married to the "World's Best Personal Trainer" and strength expert/genius!) And I still don't know exactly what happened. I know the events that lead up to the day I chose to change it, but I still don't know why. What I do know is that I always believed that it would.... always. I can't stress that enough!

When I talk with someone that has given up I wonder what kind of response they expect to get, sympathy won't be coming from me! But I think that's what people want, (not all people of course). Like me, people want love, acceptance, and validation, but they look for it in the form of sympathy. Being a victim is not empowering. It's not taking responsibility or accountablity. It's surrendering your belief in yourself.

Believing in yourself, in your strength, in your ability, applies to all areas in your life, not just your weight. Your attitude can lift you up or bring you down, it's your choice. I think that's why, although overweight and uncomfortable, I was never "depressed" about my situation.

I'll be honest and say that I started to wonder during the last few years of being overweight if it would ever change. Would I ever find motivation before it was too late??? And then a miracle happened. My motivation came, and I transformed myself, body, and now soul. More than I could of ever imagined. But always believed.

Believe in your good life.

Wednesday, May 9, 2007

Tuesday Snatches, long and short sets

7:30am KB snatches w/12kg & 16kg

Warm up

40 2 hand swings w/12kg, 1 min. on, 1 min. rest, x 5 sets = 10 min.

Work sets

1 swing, 1 snatch, 8 L, 1 trans, repeat 8 R, trans., repeat 8 L, trans. repeat 8 R
w/12kg, 2 min. on, 1 min. rest

8 snatch, neg press L, 8 snatch, neg press R, 1 min. on 1 min. rest w/16kg

same as #1

8 snatch, 2 sec. hold at top, downstroke L, repeat R, 1 min. on 1 min rest w/16kg

I alternated these 4 sets in this order 3 times for a total of 12 sets, 192 snatches w/12kg, 192 swings w/12kg, 96 snatches w/ 16kg. All 4 sets took 10 min. to complete x 3 rotations = 30 min.

1 swing, 1 snatch w/12kg 16 L, 1 min. on 1 min. rest

1 swing, 1 snatch w/12kg 16 R, 1 min. on 1 min. rest

I alternated these 2 sets 3 x for a total of 6 sets, 96 swings, 96 snatches, 12 min.

Total workout 52 min.

288 snatches w/12kg
96 snatches w/16 kg

Monday AM weight 128.8
5:15 Bikram yoga


coffee w/cream 70 cal.
11:30 curry coleslaw w/raisins and chicken (4oz) 600 cal.
prunes (5) 100 cal.
2:00 chili pepper stew w/squash and beef (5oz) 400 cal.
3:30 chocolate sucker 70 cal.
7:15 yogurt w/sliced raw almonds (2tbl.) 395 cal.

Total calories 1635

Tuesday AM weight 128.4
7:30am KB snatch
7:00pm 1 hour walk


coffee w/cream, cocoa 120 cal.
10:30 broccoli salad w/ grapes 300 cal.
tuna sald w/ mayo 250 cal.
2:30 yogurt shake w/berries and fiber 300 cal.
5:30 seared scallops (80z) w/asparagus 500 cal.
chili pepper stew w/squash 200 cal.
misc. 100 cal.

Total calories 1770

Unfortunately I seared the scallops in olive oil and butter, so I had to add on an additional 100 cal.! 5 large scallops weighed 8 0z. What's up with people that only eat 1 oz of chicken in a meal??? Sometimes when I read other blogs that's what I come accross. One ounce??? I know what that looks like, yes it's more than you would think, but that's starvation! I think if you can't afford to eat at least 2 ounces in a meal then you need to re-evaluate what else you might be doing wrong.

The key to maintinence is to find a way of eating that you can live with the rest of your life.

Life is glorious, not tortuous.

Monday, May 7, 2007

Sharing is Caring

I never claim to "know it all". I'm trying to figure out what works for me, and if it helps anyone else, great! Blogging has given me more than I ever bargained for. I didn't know exactly what it had to offer me and I still don't think I know its' potential, and I'm grateful to all who contribute to my process by just watching and reading, but especially to those who take the time to offer their own opinions and experiences by commenting.

This last weekend's "cheat day" potentially brought about a couple of changes that I'm really excited about. Two examples of ideas left by comment that helped me out a great deal this last weekend were;

Lauren Brooks' idea on "hour to devour".

Leslie Gandys' comment about still eating your good healthy food even after a junk food binge.

I think both comments were left after my post "Boring Diet Advice".

Anyway, after the start of my "cheat day" on Saturday I found myself realizing that most of my binge only lasts about an hour because when I start to eat my cheat foods, almost always cookies, candy and ice cream (sugar is a drug for me), I eventually get, literally, sick from the sugar within an hour because it's just too much, I also feel wired and that's the part that I like! The problem is that after I start to feel better I go for it again! Because I've given myself free license to do so all day!

So I usually have 2-3 mini binges of sugary foods spread out for 4-6 hours, and that's a problem. It's a problem because it leaves me feeling crappy, and not mentally satisfied. I just keep adding insult to injury by eating that way. My "all or nothing" attitude takes over (the ALL part!) and I try and stuff as much crap into that one day that I can.

So after my first binge of the day (12 noon) I asked myself "how much do you need?", and realized that I didn't really need anymore. I realized, as I was eating every one of the dozen chocolate chip, oatmeal, walnut cookies (I bought at a bake sale), just how lucky I was to be able to enjoy every single one of these awesome homemade cookies. I ate them slowly, bite by bite and tried to appreciate every second of it. And I did. And I didn't feel guilty about it. I had alloted myself those 12 cookies and when they were gone, they were gone.

The problem was later in the day! After I got home and started cooking my dinner meal, I remembered some ice cream in the freezer and thought, "you better eat it now or it'll be too late, after all it is your cheat day, you can have whatever you want, but it has to be all today". And as I reached into a cabinet to get the toasted coconut to top off my ice cream I came across some candy that I had hidden from myself, and I went for that too :(. And then, after I ate those things, I thought "Did you really need to do that? Why couldn't you just be grateful for the dozen stinkin' cookies you ate earlier? Just how much do you really need?"

And that's when I remembered Lauren's idea of "hour to devour". I realized that instead of the whole day I really just needed one hour. And it's up to me when that hour is. An hour is enough. If it's early, then I can't allow myself to go for it again later. If it's late, then I just have to save it until that later time. But it'll only be for one hour. Let's see how it goes!

So after the ice cream and candy, which I was eating as I was preparing good food for my dinner, I spoiled my appetite. But I remembered Leslie's comment about still eating your good food after "blowing it" with crap. So I still ate my dinner, with plenty of protein (beef) and I felt so much better! I felt better because the good food had started to dilute the sugar rush and I felt like I had also done something good for my body. It also helped my mood.

Thank you, thank you, thank you to Lauren and Leslie.

Saturday AM weight 127.8
6:30am KB heavy swings
7:30pm 50 min. walk

Menu (high calorie day)

cookies (about 1350 cal.)
ice cream (400 cal.)
candy (350 cal.)
veg stew w/beef (lots of beef!)

Total calories around 3500

Sunday AM weight 128.8
6:30pm 50 min walk


4:30am coffee w/cream 45 cal
9:00 apple 120 cal
10:00 prunes/almonds 200 cal.
12:00 apple 120 cal.
1:30 grapes 240 cal.
3:00 oats/milk 200 cal.
5:30 chili pepper stew w/beef 350 cal.

Total calories 1275

For some reason I felt hungry early on Sunday. I don't usually get hungry, especially after a cheat day, that early. I was at the Flea and had taken a couple of apples and some prunes/ almonds with me. It could be the fact that I can't drink anymore coffee once I'm there (at the Flea) because I don't always have an opportunity to go to the restroom. So the amount of caffeine and fat is less than normal, but still that doesn't usually affect me in that way, oh well.

Saturday, May 5, 2007

Heavy Swings

16kg, 20kg, 24kg, 28kg

Saturday 6:30am
Heavy 2 hand swings

Warm up

40 2 hand swings w/12kg, 1 min. on 1 min. rest = 10 min.

Work sets done in this order

20 2 hand swings w/16kg, 30 sec. on 30 sec. rest
20 2 hand swings w/20kg, 30 sec. on 30 sec. rest
20 2 hand siwngs w/24kg, 30 sec. on 30 sec. rest
20 2 hand swings w/28kg, 30 sec. on 30 sec. rest
10 2 hand swings each w/ 16, 20, 24, 28 kg's 1.25 min. on 1.25 min. rest (video shows this set, 2.5 min. total work/rest)

All 5 sets took 6.5 min for each rotation x 5 = 32.5 min. total

10/10/10/10 bottoms up swings 2.0 min. x 3 sets = 9 min.

Total workout 51.5 min.

Friday AM weight 127.2
9:00am 1 mile walk, 20 min. KB w/client (16kg)
5:45pm 2.5 mile walk 35 min.


4:30-6:00am coffee w/cream 55 cal.
10:30 espresso w/cream
12:30 yogurt w/almonds 360 cal. (1 c. full fat maple + 4 oz. nonfat plain + 2 tbl. sliced almonds)
2:30 broccoli salad w/grapes,low cal dressing 260 cal.
2:30 tuna salad 250 cal.
5:30 chili pepper soup w/ black beans and chicken 450 cal.
9:00 chocolate sucker 70 cal.

Total calories 1515

Awesome start to the weekend. Great workout this morning, those 30 sec sets had me sweating! Although I took advantage of a "bake sale" today I forced myself to get a grip before too much damage was done! I'll make a fresh pot of veg stew with beef for dinner,go for an hour long walk, and then get ready for the flea market tomorrow morning. The weather is supposed to be in the 80's on Sun. and reach 90 on Monday!

Friday, May 4, 2007

I Worked for It

As I stepped off of the scale this morning, Mark asked me to tell him the result (the scale is next to the closet, near the desk where he is usually on the computer) as he does every morning, and I proudly said, 127.2 lbs.! The first thing he said was, "Congratulations! You must be happy with that." and I said, "Well, I worked for it!"

I realized 3 days into the week that I was going to have to increase my efforts to get what I wanted, what I needed. And that was to get my workouts in order and my weight back to "pre- RKC weekend". And even though things were going along in a trend that was positive I knew I wasn't doing enough to get to where I felt I needed to be.

Mark has always said that one of the things he appreciated about being "in shape" (for lack of a better description, sorry) or in his case in competitive althetic condition was that no one can buy that, you have to earn it! And most people don't want to do what it takes to acheive it, they just want it, they don't want to work for it. And that is the geat equalizer. Not everyone can have it. We can all get it, to whatever degree our genetic limitations will let us, our drive, dedication and hard work will take us as far as it can.

And that seems to apply to other areas in our lives. This is one of my lessons on instant gratification. Whether it's buying something you can't yet afford, eating something you need to "save" calories for, or improving your health and fitness, some things take time. It's up to you how long it will take, but you have to move it in that direction. Work for it!

Thursday AM weight 128.4
6:30am KB cleans, presses
7:00pm Bikram yoga


5-9:00am coffee w/cream, cocoa 140 cal.
10:00 apple 120 cal.
1:45 dried fgs/prunes 200 cal., PNB 200 cal.
2:45 chili pepper stew w/pasta and italian sausage and cottage cheese 500 cal.
4:30 lg yogurt shake w/blueberries and fiber and decaf coffee 350 cal.
6:30 chocolate sucker 70 cal.

Total calories 1580

I spent most of the late morning in San Francisco with a friend, so I knew to get my workout in I would have to finish training by 8:00am. Also, if I wanted to get yoga into my schedule my only option was the 7pm class (I hate that time) which requires adjusting my food so I don't go to class hungry or bloated. Both perfect examples of the extra work, effort and sacrifice I needed to make to stay on track for my goals this week.

6:30 am KB

Warm up w/12kg

40 2 hand swings , 1 min. on, 1 min. rest x 4 sets = 8 min.
10 L, 10 R, x 3 1 hand swings (30 reps each side), 1.5 min. on 1 min. rest x 4 sets = 10 min.

Work sets w/two 12g's

#1 8 double cleans, push presses, 30 sec. on, 30 sec. rest

#2 12 double cleans, 30 sec. on, 30 sec. rest

I rotated these 2 sets 8 times each. Each set took 1 min. x 16 sets = 16 min.

10 swing, clean, p-press L, repeat on R, w/12kg, 2 min. on 1 min. rest x 4 sets = 12 min.

20 2 hand swings w/16kg, 30 sec. on, 30 sec. rest x 8 sets = 8 min.

Total workout 54 min.

I did all sets praticing better form, especially the last 8 sets of 2 handed swings.

Thursday, May 3, 2007

Catching Up

Man, I don't seem to have enough time lately. Hopefully by the end of the weekend I'll be caught up with pictures and videos.

Tuesday AM weight 129.6
7:30am KB TGU's, Military Presses, Double Front Squats, all done w/12kg's
11:30 50 min. walk (3 miles)


coffee/cream 55 cal.
oats/milk/sugar 260 cal.
prunes 100 cal.
chili pepper stew w/black beans and chicken 400 cal.
maple yogurt w/silced almonds 350 cal.
warm salad w/cabbage, onion fennel and olives 300 cal.
ice cream (drats!) 400 cal.

Total calories 1765

Wednesday AM weight 129.4
6:30 Vinyasa yoga


5-9:00am coffee w/cream, cocoa 155 cal.
11:30 curry coleslaw w/chicken and golden raisins 600 cal.
3:00 & 5:30 lg chili pepper stew w/leftover pasta and italian sausage 700 cal.
(I divided this in 1/2 for 2 meals)
5:30 cottage cheese, 1 cup 200 cal.

Total calories 1655

My anxiety around food was still hanging on after the weekend, I finally seemed to calm down and get it under control on Wed. I kept my calories and serving sizes tight throughout the day. And even though I wanted to treat myself to a chocolate sucker at the end of the day (only 70 cals.), I passed on it in exchange for waking up Thursday morning feeling like I stayed in control and getting my weight down a little quicker, (AM weight Thurs. 128.4, YES!).

Everyday is a good day, I'm looking forward to the weekend.

Tuesday, May 1, 2007

I'm Baack

I'm currently on sensory overload after getting back from the RKC this weekend! The weekend was a life changing event for many and that left me, personally, full of self reflection. So many people and students helped change my own course (in life) and it will take me a few days to sort some of it out. So much to share but I also want to include pictures and that will take some time, hopefully by the end of this weekend, with Mark's help I can get that done. In the meantime, his blog (rifs blog) has quite a few pics.

But my training has reaped the benefit of this weekend by being inspired to fine tune my form. I've always been proud of my form, but there's nothing like spending 3 days watching students improving their form that will motivate you to improve yours!

9:00am KB snatch w/12kg

Warm up

40 2 hand swings , 1 min. on, 1 min. rest x 3 sets = 6 min.
40 transfers, 1 min. on, 1 min. rest x 2 sets = 4 min.
16 snatch, transfer, 1 min. on, 1 min. rest x 1 set = 2 min.

Total 12 min.

Work sets

30 sec., snatch L, 30 sec. rest, 30 sec., snatch R, 30 sec. rest

total time 2 min. per set

#1, 16 L, 17 R
#2, 17 L, 17 R
#3, 17 L, 17 R
#4, 17 L, 17 R
#5, 17 L, 18 R

5 sets x 2 min. = 10 min. 170 snatches

36 snatch, transfers, 2 min. on 1 min. rest

30 sec. snatch, 8 L, 1 trans., 8 R (15 secs. each side), 1 min. rest

I alternated sets #6 & #7 x5. Both sets took 4.5 min to complete x 5 = 22.5 min. total

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

Total workout 50.5 min.
Total snatches 186

All sets performed with new and improved form, I hope to have some video soon. I actually dropped the bell on a transfer because the hip snap was so powerful the bell just flew out of my hand before I could catch it with the other!

I'm skipping yoga this morning to practice TGU's and presses!

Monday AM weight 129.8 (ouch!)
9:00am KB
5:15pm Bikram yoga


6:30am coffee w/cream
8:30 apple 120 cal.
11:30 steel cut oats w/1/2c. milk, 2 t. sugar 260 cal.
12:30 lg. chili pepper soup w/6oz. ground beef 550 cal.
3:30 decaf espresso/coffee w/cream 100 cal.
7:15 yogurt and sliced almonds 340 cal.
Misc. prunes throughout the day 120 cal.

Total calories 1530

I had to force myself weigh in Monday morning. I decided to pratice what I preach and just face the truth head on, after all, the number is just data. To be honest I was just grateful it was not 130lbs. (or over), close, but not over! I ended up succumbing to the free M&M's (big time, Karen knows the whole story!) in the hospitality room Sat. night and paid the price. That combined with time changes and workout changes will take a few days for me to level things out. I'm going to take advantage of the extra weight to practice some strength moves this morning, but it will take me the better part of a week to get back down, slowly.

Life is good.