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

w/12kg
40 2 hand
40 1 hand

w/16kg
600 2 hand
480 1 hand

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

Weight Rollercoaster

Saturday AM weight 127.2
6:45 KB fun

Menu

5:00am coffee w/cream 45 cal.
8:00 2 tbl. PNB, 2 slices whole wheat bread, 20 golden raisins, 2 celery stalks 450 cal.
10:30 lg coffee w/espresso & cream 70 cal.
2:30 broccoli salad w/grapes, tuna, 1tbl. mayo, & low calorie dressing 320/250 cal.
4:30 chocolate sucker 70 cal.
9:30 yogurt /sliced almonds (3/4 c. full fat maple. 3/4 c. nonfat plain, 2 tbl. nuts) 440 cal.

Total calories 1645

I ate most of my calories before 2:30 and only had a chocolate sucker until I got back home at 9:30, that's 7 hours between meals. I wouldn't normally eat after 6pm, but my calories had been on the low side on Friday and besides, I didn't want to go to bed hungry and on so few calories for the day. Taking all this into consideration, I was shocked at my AM weight on Sunday.

Sunday AM weight 124.8 ???
8:00am Bikram yoga
Afternoon KB swing demos
7-8:00pm walk

Menu

6:00- 10am coffee w/cream 110 cal.
10:30 peanut butter/celery/raisin sandwich 450 cal.
3:00 small apple 80 cal.
3:30 lg. chili pepper soup w/black beans, squash & chicken 600 cal.
5:30 yogurt w/4 crushed triscut crackers 335 cal.
prunes (5) 100 cal.
chocolate sucker 70 cal.

Total calories 1745

So, I was shocked at my AM weight, what's up with the 124??? That can't be right. I'll have to try the crazy eating pattern from Sat. again just to see if the timing of the meals has anything to do with it.

No official "cheat day". I'm going to focus more on how my hunger feels over the course of the week. If that means a higher calorie day during the week, then so be it. Also, I'm thinking of trying adding small "treats" into my daily diet, OK maybe not daily, but a Snickers may show up during the week!

Monday AM weight 126.4
7:00am KB swings
7:00pm 1 hour walk

Menu

4:30-9:00 coffee w/cream 70 cal.
7:00 3 prune/triscut (3 each, pre workout) 120 cal.
10:30 sm. soup w/black beans and chicken 400 cal.
11:30 oats w/1 c. lowfat banana yogurt (150 + 190) 340 cal.
1:30 trail mix mini binge 1200 cal.?? (nuts. dried fruit, carob and PNB chips)
1:45 PNB 200 cal.
2:00 2 chicken thighs 300 cal.

Total calories 2630

I started eating early and ate almost 1000 cal. before 12 noon. I didn't realize that I was that hungry, but when I went grocery shopping @ 1:00 the free trail mix samples got me started. I then purchased a small bag, knowing I would eat as much as I bought (I should of bought less, I know better). I might of actually eaten more cal. then the 1200, but the mix was sold in bulk and I don't really know how much I ate, maybe 1 1/2 c.

Ater the trail mix, mentally, I wanted to just give in to an all out binge. I went into the freezer and reached for the ice cream, fully planning on just "going for it". It took alot of thought and talking to myself to stop before that point. I confessed my thoughts to Mark and he supported me in coming back to my senses.

I only ate some chicken afterwards because I needed some more protein and I knew I wouldn't be eating anything else the rest of the day. Why can I have the discipline to not eat at all for hours, but not be able to stop myself from losing control and have that "binge" situation????

My weight rollercoaster was also reflected in a emotional rollercoaster through the weekend (not a bad thing, just different!), it was weird. But life is good, life is good.

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?

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.

Cheating

Hmmm.... cheating. I've been thinking about that word lately. Since I'm always in a state of perpetual overthinking and always seem to look for the hidden code to life's answers. How do I interpret this word? I know what it means, to get something I want by means of deciet, fraud, dishonesty, so why do I use that word so casually? Why is it OK to cheat my health and body by eating, overeating, foods that are not in my best interest? And how else do I make "cheating" OK? Is there good cheating?

I've been uncomfortable with my "cheat day" for a while now. I even tried to change the "title" of that day to high calorie day, why? Am I trying to justify overeating like a crazy person and still feel good about it. When am I going to grow up and be responsible? I thought that all of the food, the actual food, was making me sick, but is it the irresponsiblity of it all what's making me feel bad? Is that where the guilt comes from, the cheating, not the food?

There's nothing wrong with eating dessert, There's nothing wrong with eating a handful of french fries or a small bag of chips, etc. Moderation is what's missing, I know that. Is that where the line between cheating yourself and treating yourself is drawn?

So here it is, Saturday, and since I had a mini peanut butter/ice cream binge on Thursday, I will not be taking a"cheat day" today. I might not ever take another "cheat day". But it may be time to allow myself to enjoy the little things in life, appreciate and be grateful for less. Feel good by being responsible and being honest and respectful of my body and the food I eat.

So how do I deal with the desire and where do I go from here. Can I put rules on it? Where are the limitations? The whole idea is to get some kind of control. To get a hold of the voraciousness of total "letting go". It's OK to want something but it doesn't mean you have to act on it, especially when you have to cheat to get it.

I know that the key to mantaining my health, fitness and weight is to find a way of eating and exercising that I can live with for the rest of my life in a way that supports these priorities. And there's no way to cheat that.

Wednesday AM weight 128.6
6:15 KB swing/squat

Menu

4-9:00am coffee w/cream, cocoa 120 cal.
10:45 apple 100 cal.
10:45 extra large soup divided in half w/beef 450 cal.
11:00 2 Mary Jane candies 80 cal.
2:30 spinach salad w/tomatoes red pepper and chicken, anchovy dressing 500 cal.
5:30 other half of soup 450 cal.

Total calories 1700

Thursday AM weight 129.6
10:00am 35 min. walk
7:00pm Bikram yoga

Menu

coffee w/cream
fresh fruit/dried fruit, apricots, kiwi
spicy pasta w/broccoli, chicken, red pepper and parm.
prunes and peanut butter (12-12?)
peanutbutter and bread (4-5 pieces)
1 pint of ice cream
that's all I remember

Total calories ?? probably 3000-3500

That heavy snatch and squat workout finally caught up with me. I was hungry early but tried to deny it and eventually gave into it. I started by eating "good" snack food, but couldn't stop. My daily routine was interrupted and it caused some anxiety, that combined with the hunger and my AM weight being over 129 was too much to handle. After I had my fill of peanut butter I let myself top it off with a pint of ice cream. All of this eating ended at 2:30pm. I went to yoga at 7pm and sweated some of the bloat away and started over on Friday.

By the way, before I started my binge @ 1:30 I had taken my weight and bodyfat earlier @11:30, it was 130.8, BF 16.8%! The lowest I've ever seen it measured. LBM 108.8lbs!

Friday AM weight 129.6
9:00am walk and 25min. KB swing w/client

Menu

4:00-11:00 coffee, espresso w/cream 120 cal.
12:30 cabbage salad w/ chicken (3oz) and curry dressing 450 cal.
3:00 oats/milk/almonds 285 cal.
7:30 small chili pepper stew w/beef (3oz) and spaghetti squash 350 cal.

Total calories 1205

I kept my calories tight and no snacks. I ate later than usual because I had to work and my last client was late. I'm not comfortable yet being too close to 130lb, even though I know, because I feel it, that I've put on some muscle.

It's the weekend and life is great.

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.

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.

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

Menu

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

Menu

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.

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.

Truth and Consequences

Friday/Saturday/Sunday

I did my Saturday workout on Friday afternoon because I had the time and I wanted to do something with a friend early Sat. morning. So with a double espresso and a handful of jellybeans (OK 2 handfuls) heres what I did;

1:00 KB Swings

Warmup w/12kg

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

Work sets w/16kg

#1 20 2 hand swings, 20 transfers, 20 2 hand swings, 1.5 min. on 1 min. rest (60 reps)

#2 20 transfers, 20 2 hand swings, 20 transfers, 1.5 min. on 1 min. rest (60 reps)
(opposite pattern from set #1)

I alternated these 2 sets 8 x for a total of 16 sets. 5 min. for each rotation = 40 min.

Total reps., 480 2 hand swings, 480 transfers w/16kg (work sets)

Total workout 48 min.

Friday AM weight 128.0
1:00 KB afternoon weight 126.8
Total calories 1590

Saturday AM weight 127.0
7:00pm 1 hour walk
Total calories 3500-4000

Sunday AM weight 129.4 (freakin cookies!)
No workouts, I chose to lay on the beach for a few hours!
Total calories 1185

OK, I still trying to fine tune my "hour to devour". It has real potential, I just have to get into the this new habit so it becomes second nature. What I experienced on Sat. was a realization that when I let myself get stressed, that's when I surrender my control. Stress, for me, happens when I feel out of control. Does that make sense? When I'm taken out of my routine and I can't control things exactly (timing meals and food choices) then I start to spiral and it just gets worse.

The truth about Sat. is that I had my "hour" around 10:30, at which time I "devoured" as many cookies as I could eat before going into sugar shock! Then my schedule of events was disrupted and I had a other "hour" around 4:00 that I "devoured" about 1 pint of ice cream w/peanut butter and more cookies. That's all I ate all day. Nothing nutrious, nothing. Nothing but white flour, sugar and fat( and a few other tasty ingredients), so while all of that sat in my gut, like a rock, my Sunday AM weight was over 129.

The conseqence is that it'll take a couple of days to even things out. It's only a bummer because last weekend it worked out so beautifully that I was able to get things back to normal almost immediately. I'll try again next week!

Consequences are what determines the value of an action. Were the cookies worth it? If it helps me to get a better understanding of what I need to do, then yes. Taking responsiblity for my actions so I can chose to change them or not. It doesn't matter which I chose, I just have to live with the consequence of my choice.

Life is about the choices we make. Make good choices, make life good.

Double press, double squat

Sorry, we only had about 30secs. left of taping capacity. Coming back from the April Cert reawakened my motivation for front squats! Workout to follow.

Wednesday 6:00am KB

Warm up

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

Work sets w/12kg's

8 double clean, press, 30 sec. on
30 sec. rest
10 double clean, double clean press, 1 min. on
1 min. rest

I alternated these 2 sets x 6 rotations. 3 min per rotation x 6 sets = 18 min.

4 dbl. clean, dbl. cl press, dbl cl, dbl front squat, 1 min on 1 min. restx 3 sets = 6 min.

All of the double cleans were smoking my arms, so I cut out the extra dbl cleans for the next 3 sets.

6 dbl cl press, dbl cl squat, 1 min. on 1 min. rest x 3 sets = 6 min (video shows 1/2 of this set)

2 hand swing, front squat w/16kg 1 min on 1 min. rest x 3 sets = 6 min.

Total workout 46 min.

I wanted to do 5 sets for the end of the workout to get in at least 50 min., but after 3 I knew that was it! I don't usually train KB's on Wed. because it's a long day at work (9am-8pm), but I've got things to do on Thurs. so I got up extra early to get this workout in.

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

Menu

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

Menu

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.

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.

Saturday 6am KB

Saturday 6:00am KB

Warm up

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

Work sets

20 double swings w/12kgs, 30 sec. on
30 sec. rest
20 2 hand swings w/24kg, 30 sec. on
30 sec. rest
40 transfers w/12kg, deep and high, 1 min.
1 min. rest

Total rotation 4 min x 10 sets = 40 min.

Total workout 50 min.

Even though transfers w/12kg are super easy (weight wise) I concentrated on getting a deep arc by reaching back far and deep, that caused the bell to fly up to a level higher than my head. The double swings and 2 handed w/24, were plenty hard, that's why I broke it up with the easier set.

I had somewhere to go at 7am Sat. morning and I had to get my workout in early, so I kept it simple. But the sets were tough enough that I was hating life the first 5 sets! It wasn't until I was on the "back end" of the 10 sets (#6) that I felt hopeful that I could actually get in the 10 I had planned.

Friday AM weight 127.0
9:00am 1 mile walk, 20 min. KB w/client

Menu

coffee w/cream 110 cal.
1/2 brownie 150 cal.
chili pepper stew w/blsck beans and beef 300 cal.
yogurt w/sliced raw almonds 300 cal.
chil pepper soup w/black beans and beef 300 cal.
strawberry binge 400 cal.

Total calories 1560

I didn't plan my day well and I didn't make the time to assemble a salad, so I took an extra large portion of stew to work with me and divided it in half for 2 meals. I've been working on cutting my portions back lately anyway. But I didn't eat enough calories and by the time I got home, around 7pm, the flat of strawberries that I had purchased at the farmers market were sitting in the counter, the rest is history.

I do not like eating after 6pm and working late combined with evening yoga classes are messing me up. Time to seriously get that under control.

Saturday "hour to devour" day
AM weight 126.6
7am KB
7pm 1 hour walk

Menu

5am- 10am coffee, espresso w/cream
11-12noon
candy
3 big, hot, doughy, greasy donuts (OK maybe 4!)
3:30 chocolate / almonds
4:00 beef w/chili pepper stew

Total calories around 3200?

Well, the "hour ro devour" almost worked perfectly. I totally went for it once I realized I was in the neighborhood of a well known donut shop. OMG, hot, greasy, melt in your mouth donuts are unbelievalble! Unfortunately I think I was burping them up all night, I'm over it!

Later in the afternoon I did give into more junk, but I pulled myself together after only 3 pieces of chocolate, at least it wasn't a whole pint of ice cream, which would of been typical for me. I "treated" myself to meat instead! Lots of beef w/dinner.

Sunday AM weight 127.8
7pm 1 hour walk

Menu

4am-9am coffee, espresso w/cream 85 cal.
10:30 prunes (5) 100 cal.
1:00 handful of nuts 150 cal.
1:20 Rainier cherries (2lbs., yes, 2lbs.) 300 cal.
2:00 oats w/milk 185 cal.
5:30 spinach salad w/tomato, asparagus, chicken (4oz) and anchovy dressing 520 cal.

Total calories 1340 cal.

Well, I just looked up the calorie count in cherries, ( I wanted to be in denial for a while) and I'm shocked at how low they are, 52 calories /per cup. I'm guessing high, and my 2lbs was about 4 or 5 cups, so I'll figure 6 c.! That could be dangerous information to have! But it explains why my weight is back to normal this morning (Mon. 127.4).

Before I left the Flea yesterday I wanted to purchase some grapes for the ride home, but Rainier cherries are in season for only about 5 weeks, so I had to get some. As I was piling them into the bag I knew I would eat as much as I bought, but still bought 2lbs (out of control). Never buy it if you don't want to eat it, I know better than that!

It was still a glorious weekend, exactly what it was supposed to be! Life is good.

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)

Menu

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

Menu

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.

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.

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
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

#2
8 snatch, neg press L, 8 snatch, neg press R, 1 min. on 1 min. rest w/16kg

#3
same as #1

#4
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

Menu

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

Menu

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.

Want or Need?

I don't really know where I'm going with this, but I've become aware lately that I'm a spoiled brat in many ways. It's the part of my personality that wants"instant gratification". Maybe this whole weight loss journey is the biggest lesson of all.

I spent many years eating whatever I wanted, whenever I wanted and at the time I thought I was fine about it. I paid the price by gaining a "ton" (inside joke) of weight and spent almost 10 years of my life (and many more at other times in my life) stuffing myself with food my body didn't need. My body didn't need. But my heart did. Or I felt like my heart did.

So now I've gotten pretty good about feeding my body what it needs, with the exception of my cheat day that tells me that my heart still needs something. But is food what my heart needs? No, of course not. So what is it?

Here are some things I think my heart needs;

love
acceptance
validity (that's a big one)

All of these things are connected to eachother. But I have these things from the most important people in my life, my family and friends. Do I feel like I need them from everyone in the world? Yeah, probably. Why? Whatever emotional void I think I have, the truth is that it doesn't matter what anyone thinks about me, the joke really is that no one thinks about me, not really, people think about themselves! I'm a perfect example. (OK maybe not perfect!)

The faster I accept the fact that I don't need love, acceptance, validation, from anyone other than the people that I have love, acceptance and validation for, the easier it will be to not want it. So how does that tie into my weight loss?

Well, anyone that knows me, knows that this journey is about more than just losing weight. It's been a transformation. And that word transformation applies not only to my body, but my life. I can't always get what I want, when I want it. And I don't always need what I think I need. Delaying gratification many times weeds out the difference between what we want and what we need. Now the transformation is in my thinking as well as my doing, it has to be to heal my heart.

I found the strength to not eat food I thought I needed to eat in order to get something else I wanted more. And that took time, it didn't happen overnight. And the payoff was much larger than I could of ever conceived. So is there a bigger payoff by knowing the difference between wanting and needing and at a certain point do they become the same? I think so. What I want is to continue to have a healthy life and a healthy heart (emotionally), that's also what I need.

Knowing the difference between want and need is a lesson I'm learning in other areas of my life right now and having the strength to recognize the difference and the strength to admit the difference is a challenge. A challenge that can heal another part of me.

It's about not reacting to transient impulses, and instead making conscience choices.

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)

coffee/cream
apple
espresso/cream
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

Menu

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.

It was a glorious weekend in many ways, life is good.

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.

Menu

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!

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

Menu

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.

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)

Menu

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

Menu

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.

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!

Monday
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

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

#6
36 snatch, transfers, 2 min. on 1 min. rest

#7
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

Menu

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.