http://txkettlebells.blogspot.com/2007/03/how-to-paint-kettlebell.html
Saturday, March 31, 2007
Friday, March 30, 2007
Dripping with Fat
O.K., so I'm in Costco yesterday, and as soon as I walk into the store, BAM, I'm hit with all of the candy and goodies associated with Easter. My first reaction;
Wow, I can get a huge econo bag of chocolate candy for about $6.99! Tracy, you know if you buy it, you're going to eat it! But it's such a deal! Are you crazy? You know you're not going to buy it, so why are you thinking about it? Because it's so cheap, I can afford 6 bucks! I can buy whatever I want (at those prices).
So I started to think about how this was a perfect example of why I think part of the problem with obesity in this country is due in part to how we are spoiled with so much cheap and convenient food.
When I was fat, I used to joke about how easy it was to purchase 400 calories for around 1 buck! (a pkg. of Hostess donuts, one of my favorite snacks, = 400 cal., unfortunately I couldn't just eat 1 pkg.!) In fact, I think a King Size candy bar has over 500 cal. and that's about a buck also. And lately, as I write in my food journal, I am always aware of what the cost of calories are.
So, I started to compare the cost of calories to other things, like diamonds. Diamond jewelry. Why don't we buy diamonds like we buy junk food? Because we can't afford it! We can't just go out and but diamond jewelry on a whim, because it's pretty, and it makes us feel good, and we want it , and we can have it, beacuse we can afford it whenever we want. If we could, we would all be dripping in diamonds!
But aren't we all dripping in fat? All of the excess calories that we purchase, not because we're hungry, but because we want it and we can have it. All we need is just 1 buck! Man, how spoiled are we? Can we really afford it?
So, next time you find yourself buying crappy food that you don't need, ask yourself what the true cost is and then decide what kind of deal you're truly getting!
Wow, I can get a huge econo bag of chocolate candy for about $6.99! Tracy, you know if you buy it, you're going to eat it! But it's such a deal! Are you crazy? You know you're not going to buy it, so why are you thinking about it? Because it's so cheap, I can afford 6 bucks! I can buy whatever I want (at those prices).
So I started to think about how this was a perfect example of why I think part of the problem with obesity in this country is due in part to how we are spoiled with so much cheap and convenient food.
When I was fat, I used to joke about how easy it was to purchase 400 calories for around 1 buck! (a pkg. of Hostess donuts, one of my favorite snacks, = 400 cal., unfortunately I couldn't just eat 1 pkg.!) In fact, I think a King Size candy bar has over 500 cal. and that's about a buck also. And lately, as I write in my food journal, I am always aware of what the cost of calories are.
So, I started to compare the cost of calories to other things, like diamonds. Diamond jewelry. Why don't we buy diamonds like we buy junk food? Because we can't afford it! We can't just go out and but diamond jewelry on a whim, because it's pretty, and it makes us feel good, and we want it , and we can have it, beacuse we can afford it whenever we want. If we could, we would all be dripping in diamonds!
But aren't we all dripping in fat? All of the excess calories that we purchase, not because we're hungry, but because we want it and we can have it. All we need is just 1 buck! Man, how spoiled are we? Can we really afford it?
So, next time you find yourself buying crappy food that you don't need, ask yourself what the true cost is and then decide what kind of deal you're truly getting!
Thursday, March 29, 2007
16 kg overhead
Although I have push pressed the 36 before, I've never really incorporated it into my press WO until today.
7:15 KB clean, press
Warm up
40 2 hand swings w/26 1 min. on, 1 min. rest x 2 sets = 4 min,
10 2 hand swing, 20 trans., 10 2 hand swing, 1 min on 1 min. rest x 2 set = 4 min.
10 L, 10 R 10 L, 10 R 1 hand swings, 1 min. on 1 min. rest x 2 sets = 4 min.
Total warm up 12 min.
Work sets
#1 16 clean, press transfer w/26 , 1.5 min. on 1 min, rest
#2 8 clean, press L, trans., 8 clean press R w/26 , 1 min. on 1 min. rest
#3 10 clean, press transfer w/36, 1 min. on 1 min. rest
#4 10 double clean, double clean, double press w/26's, 1 min. on, 1 min. rest
These 4 sets done in this order, one full rotation = 8.5 min. including rest. 3 rotations x 8.5 min. = 25.5 min. total
Repeat set #1 x 3 = 7.5 min.
Bottoms-up cleans w/26 10 L, 10 R 10 L,10R, 2 min. on 1 min. rest x 3 sets = 8 min.
Total workout 53 min.
Thursday AM weight 126.8
7:15am KB
7:00pm Bikram yoga
Menu
coffee w/ cream 60 cal.
11:30 oats/milk/sliced raw almonds, 150, 35, 90 cal.
11:45 prunes (5) 100 cal.
2:30 apple 100 cal.
3:00 broccoli, red cabbage, carrot, grapes, dried cranberries,low cal dress. 400 cal.
3:00 tuna w/1 tbl. mayo 250 cal.
3:45 grilled salmon fillet (6 oz) 300 cal.
4:00 ice cream ( a few bites!) 80 cal.
8:45 yogurt? 240 cal. (+ 2tbl. sliced raw almonds 90 cal.)
Total calories 1565 (as of 4:30 pm not including yogurt) Update; 1895 total
Still no car, so I have to go to 7 pm yoga, I hate that! So I ate all of my food already, except a yogurt after class. I am so in the habit of not eating after 6pm (totally not a problem at at for me to do), but I can't eat alot before yoga, (at least 2 hrs.), so I have to eat early or late.
Tomorrow's Friday! Life is good.
30 sec. Sets
Wednesday 7:00am KB
40 2 hand swings w/26 x 3 sets = 6 min. warm up
#1 30 sec. 2 hand swings w/36 (20 reps)
30 sec. rest
#2 30 sec. transfers w/36 (20 reps)
30 sec. rest
#3 30 sec. 2 hand swings w/44 (20 reps)
30 sec rest
Total time for all the sets = 3 min. I rotated these 3 sets forward and backward 10 times (1,2,3, 3,2,1, 1,2,3, 3,2,1, etc.), total time 30 min.
Total workout 36 min.
Wednesday's I actually have to work, and it's a full day usually 9am to 8pm. With no car, I couldn't go to yoga (6:30am), besides a 36 min KB workout is better in alot of ways, but I've got to get to yoga on Thurs.!
Wed. am weight 127.8
KB 36 min.
Menu
coffee w/cream 60 cal.
1:00 steel cut oats w/ milk 185 cal.
3:00 broccoli, carrot, red cabbage and green grape salad w/low calorie dressing 400 cal.
tuna w/ mayo 210 cal.
5:30 spaghetti soup w/onions, red peppers, kale and turkey chorizo 500 cal.
2 carmel flavored tootsie pops 120 cal. ( I think they're 60 cal. ea.)
Total calories 1475
I ate a little much on Tues. especially after a high calorie day (Mon.) so I tightened it up on Wed.. I'v consciously tried to remove the morning cocoa from my diet and so far so good. I can allow it, I just don't want to rely on caffeine shot with sugar on a regular basis!
I use a low calorie dressing on my broccoli salad that I don't make myself, because I really like the flavor (it's sweet). I've poured over cookbooks looking to replicate this in my own kitchen, but so far no luck. Low cal dressing are thickened with cornstarch and probably "cooked" first, kind of like making a sauce with roux. I have found several recipes for "cooked" salad dressings (mostly from cookbooks published in the 50's and 60's, a way maybe for housewives to economize) offering similar ingredients like the ones listed on the store bought version, but not quite. I'll keep trying, I'd much rather make my own.
40 2 hand swings w/26 x 3 sets = 6 min. warm up
#1 30 sec. 2 hand swings w/36 (20 reps)
30 sec. rest
#2 30 sec. transfers w/36 (20 reps)
30 sec. rest
#3 30 sec. 2 hand swings w/44 (20 reps)
30 sec rest
Total time for all the sets = 3 min. I rotated these 3 sets forward and backward 10 times (1,2,3, 3,2,1, 1,2,3, 3,2,1, etc.), total time 30 min.
Total workout 36 min.
Wednesday's I actually have to work, and it's a full day usually 9am to 8pm. With no car, I couldn't go to yoga (6:30am), besides a 36 min KB workout is better in alot of ways, but I've got to get to yoga on Thurs.!
Wed. am weight 127.8
KB 36 min.
Menu
coffee w/cream 60 cal.
1:00 steel cut oats w/ milk 185 cal.
3:00 broccoli, carrot, red cabbage and green grape salad w/low calorie dressing 400 cal.
tuna w/ mayo 210 cal.
5:30 spaghetti soup w/onions, red peppers, kale and turkey chorizo 500 cal.
2 carmel flavored tootsie pops 120 cal. ( I think they're 60 cal. ea.)
Total calories 1475
I ate a little much on Tues. especially after a high calorie day (Mon.) so I tightened it up on Wed.. I'v consciously tried to remove the morning cocoa from my diet and so far so good. I can allow it, I just don't want to rely on caffeine shot with sugar on a regular basis!
I use a low calorie dressing on my broccoli salad that I don't make myself, because I really like the flavor (it's sweet). I've poured over cookbooks looking to replicate this in my own kitchen, but so far no luck. Low cal dressing are thickened with cornstarch and probably "cooked" first, kind of like making a sauce with roux. I have found several recipes for "cooked" salad dressings (mostly from cookbooks published in the 50's and 60's, a way maybe for housewives to economize) offering similar ingredients like the ones listed on the store bought version, but not quite. I'll keep trying, I'd much rather make my own.
Tuesday, March 27, 2007
100 Rep Snatch Sets
I was in a fairly nasty car accident yesterday that left my car undriveable. (It wasn't my fault, an oncoming car cut me off and hit me head on.) Thank goodness I didn't take my "cheat day" over the weekend because I sure took advantage yesterday. All I wanted to do was order a pizza and get into bed, but it's been so long since I did that (over 2 years) I didn't know who to call!
Moments after the accident my first thoughts were, this better not mess up my snatch workout tomorrow! I went to bed last night already looking forward to my workout today, here's what I did;
7:45am KB
Warm up w/26
40 2 hand swings, 1 min. on 1 min. rest x 5 sets = 10 min. total
Work sets w/26
#1 80 transfers, 2 min. on 1 min. rest
#2 32 snatch, transfer, 2 min. on 1 min. rest
#3 100 snatches, tranferring every 10 reps, 4.5 min. on, 2 min. rest
I alternated these 3 sets x 3 rotations. All three sets took 12 min. to complete including rest period. 12 x 3 = 36 min. total
40 transfers w/36, 1 min. on 1 min. rest x 5 sets = 10 min.
Total workout 56 min.
I knew I wanted to snatch 100 reps but I didn't know how long it would take. Since I had never tried this volume before I chose a "cruising speed" and I didn't push it. I timed the set at 4.5 min.. I think it's even more obvious to me now that the 26 is just too easy. The 100 two hand swing sets I did on Sat. w/36 (in 2.5 min.) were way harder than the 4.5 min snatch sets. That's why I ended the workout with additional swing sets w/36.
I don't even feel now like I had a workout today, in fact I'm already planning on a 30 min. workout before work tomorrow morning!
Monday AM weight 123.0
9:15 Bikram yoga
2:00 car accident
Menu
coffee w/cream
fig yogurt
oats/milk
veg and chili pepper soup w/black beans and chicken
corn chips (600 cal)
1 pint of ice cream w/PNB (1200 cal.)
Total calories around 3000
I knew I had to eat up, My weight is too low, and I had to fuel a good workout on Tuesday morning. I went to bed early (that's kind of a joke, because we routinely go to bed between 8-9) and, amazingly, slept well.
Tuesday AM weight 125.0
7:45 KB snatch
7:00pm 50 min. walk
Menu
coffee w/cream 75 cal.
broccoli, red cabbage and carrot salad 250 cal.
grapes 120 cal.
tuna w/1 tbl. mayo 250 cal.
prunes w/PNB 200 cal.
fig yogurt w/toasted coconut chips 240 + 100 cal.
spaghetti soup w/onions, red peppers and kale 350 cal.
2 lg chicken thighs (8 oz.) 400 cal.
Total calories 1985
Without a car, I was stuck at home all morning, so I cooked! All my food is ready for tomorrow and my kitchen is clean! Life is good. My life is good.
Moments after the accident my first thoughts were, this better not mess up my snatch workout tomorrow! I went to bed last night already looking forward to my workout today, here's what I did;
7:45am KB
Warm up w/26
40 2 hand swings, 1 min. on 1 min. rest x 5 sets = 10 min. total
Work sets w/26
#1 80 transfers, 2 min. on 1 min. rest
#2 32 snatch, transfer, 2 min. on 1 min. rest
#3 100 snatches, tranferring every 10 reps, 4.5 min. on, 2 min. rest
I alternated these 3 sets x 3 rotations. All three sets took 12 min. to complete including rest period. 12 x 3 = 36 min. total
40 transfers w/36, 1 min. on 1 min. rest x 5 sets = 10 min.
Total workout 56 min.
I knew I wanted to snatch 100 reps but I didn't know how long it would take. Since I had never tried this volume before I chose a "cruising speed" and I didn't push it. I timed the set at 4.5 min.. I think it's even more obvious to me now that the 26 is just too easy. The 100 two hand swing sets I did on Sat. w/36 (in 2.5 min.) were way harder than the 4.5 min snatch sets. That's why I ended the workout with additional swing sets w/36.
I don't even feel now like I had a workout today, in fact I'm already planning on a 30 min. workout before work tomorrow morning!
Monday AM weight 123.0
9:15 Bikram yoga
2:00 car accident
Menu
coffee w/cream
fig yogurt
oats/milk
veg and chili pepper soup w/black beans and chicken
corn chips (600 cal)
1 pint of ice cream w/PNB (1200 cal.)
Total calories around 3000
I knew I had to eat up, My weight is too low, and I had to fuel a good workout on Tuesday morning. I went to bed early (that's kind of a joke, because we routinely go to bed between 8-9) and, amazingly, slept well.
Tuesday AM weight 125.0
7:45 KB snatch
7:00pm 50 min. walk
Menu
coffee w/cream 75 cal.
broccoli, red cabbage and carrot salad 250 cal.
grapes 120 cal.
tuna w/1 tbl. mayo 250 cal.
prunes w/PNB 200 cal.
fig yogurt w/toasted coconut chips 240 + 100 cal.
spaghetti soup w/onions, red peppers and kale 350 cal.
2 lg chicken thighs (8 oz.) 400 cal.
Total calories 1985
Without a car, I was stuck at home all morning, so I cooked! All my food is ready for tomorrow and my kitchen is clean! Life is good. My life is good.
Tone Deaf
One of the hardest things to convey through writing is "tone". That's why I tend to use alot of "quotation marks", bold print, and CAPITAL LETTERS. It's amazing to me how many times what is written is misinterpreted. But every time it happens it reminds me of just how "out there" we are when we open ourselves up to the internet.
I never take for granted that anyone reads my blog or even cares. The blogosphere is growing everyday and anyone that puts themselves "out there" is free to share opinions. I hope that my thoughts and opinions stay positive because I do believe that being positive is far more empowering than being negative.
I never take for granted that anyone reads my blog or even cares. The blogosphere is growing everyday and anyone that puts themselves "out there" is free to share opinions. I hope that my thoughts and opinions stay positive because I do believe that being positive is far more empowering than being negative.
Monday, March 26, 2007
Saturday, March 24, 2007
One Hundred Swings
Saturday AM weight 125.2
7:45 2.5 mile walk
8:45 Bikram yoga
11:45 KB 2 hand swings
Warm up
40 2 hand swings w/26 x 5 sets, 1 min. on 1 min rest = 10 min. total
Work sets w/36
40 2 hand swings, 1 min. on, 1 min. rest
60 2 hand swings, 1.5 min. on, 1.5 min. rest
80 2 hand swings, 2 min. on 2 min. rest
100 2 hand swings, 2.5 min. on 2.5 min. rest (video shows reps 40-100)I alternated these 4 sets in order 1 time, and then reversed the order for the second rotation, and then reversed again for the 3rd rotation, ending with the 100 rep set. So the order went like this; 40,60,80,100,100,80,60,40,40,60,80,100. All four sets to 14 min. to complete x 3 rotations = 42 min. total
3 sets of bottoms up swings 10 L,10 R,10 L,10 R, 2 min. on 1 min. rest.
Total workout time 60 min.
Sat. menu
5:00 & 11:00am coffee w/cream 60 cal.
11:30 2 tbl. PNB + 1 tsp. honey 220 cal.
1:30 steel cut oats w/milk 185 cal.
2:30 broccoli salad (broc,red cabbage,carrot,cranberries,grapes)470 cal.
2:30 1 small can of tuna in water + 2 tsp. mayo 210 cal.
4:30 chocolate sucker 70 cal.
6:30 veg soup w/brussel sprouts, butternut and spaghetti squash 220 cal.
6:30 roasted chicken (leg/thigh/wing/part of breast, 10oz.) 500 cal.
Total calories 1945
I wasn't feeling a "cheat day" but I increased my calories with nutritious food to recover from my 3 separate workouts today. I am having a hard time chosing high calorie foods.
Every time I think about what I would like to treat myself to, I always talk myself out of it because I don't think the calories are worth it! Probably because I can't just eat one cookie or one serving of ice cream, or one reg. candy bar. I want a whole bag of cookies (1800 cal) and a whole pint of ice cream (with PNB and coconut 1800 cal.) and a king size Snickers (500 cal.). So I'd rather have none.
Friday AM weight 125.4
Menu
coffee w/cream 85 cal.
8:30am 1/3 chocolate brownie 120 cal. (I was at a coffe shop)
12:00 oats/milk/sliced almonds 285 cal.
3:30 grilled salmon (5 oz.) 250 cal
3:30 veg soup w/pasta and rainbow chard 300 cal.
5:30 fig yogurt w/ toasted coconut 340 cal.
8:30 sm pea soup w/smoked turkey and extra veggies 300 cal.
Total calories 1680
I had a great week. I tried to eat more and kept my calories between 1600 (low) to 2000 (high) all week, but my weight stayed low. Normally I would shoot for below 1500. That's why I had choc. brownie Friday morning.
Friday, March 23, 2007
Journal for 3/19 - 3/23
I've gotten a little behind on my food journal, but here's my weight and training for the last few days. I'll include my food within the next day in this same post. (It's basically the same every day, a little higher in calories this week, no problem mini-binges!)
Monday AM weight 126.4
KB snatches
7:00pm 45 min. walk
Tuesday AM weight 126.8
6:30am Bikram yoga
7:00pm 45 min. walk
Wednesday AM weight 126.0
6:30 Vinyasa yoga
9:30 500 KB swings
7:00 40 min. walk
Thursday AM weight 127.0 (purposely ate more the day before to fuel my press WO)
8:45am KB clean, press WO
7:00pm Bikram yoga
Friday AM weight 125.8
1 mile walk/ KB swings w/client
I had a great week, looking foreward to the weekend! Life is good.
Monday AM weight 126.4
KB snatches
7:00pm 45 min. walk
Tuesday AM weight 126.8
6:30am Bikram yoga
7:00pm 45 min. walk
Wednesday AM weight 126.0
6:30 Vinyasa yoga
9:30 500 KB swings
7:00 40 min. walk
Thursday AM weight 127.0 (purposely ate more the day before to fuel my press WO)
8:45am KB clean, press WO
7:00pm Bikram yoga
Friday AM weight 125.8
1 mile walk/ KB swings w/client
I had a great week, looking foreward to the weekend! Life is good.
Thursday, March 22, 2007
Two Kb Waiters/Rack walk
Thursday 8:30 KB clean, press w/26
Warm up
40 2 hand swings, 1 min. on 1 min. rest x 5 sets = 10 min.
8 clean, press, transfer, 1 min. on, 1 min. rest x 2 sets = 4 min.
Work sets
#1
8 clean, press L, trans., 8 clean press R, 1 min. on 1 min rest
#2
8 clean, press, snatch, transfer, 1 min on, 1 min. rest (4 each side)
#3
13-14 doouble push press w/26's, 1 min on, 1 min. rest
I alternated these 3 sets x5. All three took 6 min. to complete x 5 = 30 min.
I finished my workout with 30 sec. double 26's waiters walk, 30 sec. rack walk with 1 min. rest inbetween, x 5 = 10 min. (video shows 1/2 of this set)
Total workout time 54 min.
I'm trying to keep my press workouts shorter and heavier, trying to build more shoulder strength. Today was the first time I did double presses for a full minute, it was tough! The 60 sec. waiters walk/rack walk at the end was just enough!
I'm excited about going to the April Cert and the double waiters walk reminded me of the Cert last year!
500 Swings
This workout is dedicated to Gayle!
Wednesday
6:30am Vinyasa yoga
9:00am KB 500 swings (actually 620)
40 2 hand swings w/26 x 3 sets, 1 min. on 1 min. rest = 6 min. warm up
100 swings w/26
10L, 10 R, 1 hand swings, transferring on the 10th rep x 5 each side, 2.5 min., 1.5 min rest
5 sets = 18.5 min. ( not including the last rest period)
Not bad for a 30 min. workout! I hope to be able to do this workout w/36 so I'll add that weight in progressively over the next few months. I think this will be my everyother quick Wed. morning KB workout.
Wednesday
6:30am Vinyasa yoga
9:00am KB 500 swings (actually 620)
40 2 hand swings w/26 x 3 sets, 1 min. on 1 min. rest = 6 min. warm up
100 swings w/26
10L, 10 R, 1 hand swings, transferring on the 10th rep x 5 each side, 2.5 min., 1.5 min rest
5 sets = 18.5 min. ( not including the last rest period)
Not bad for a 30 min. workout! I hope to be able to do this workout w/36 so I'll add that weight in progressively over the next few months. I think this will be my everyother quick Wed. morning KB workout.
Tuesday, March 20, 2007
Was that MY ass?
I found these old pants while cleaning out a closet. They were packed away because they had gotten too small for me and I was hoping, some day, to get back in them! Do you think I succeeded?
Monday Snatch Workout
7:30 am KB snatches w/12kg
Warm up
40 2 hand swings, 1 min. on, 1 min. rest x 4 sets = 8 min.
40 transfers, 1 min. on 1 min. rest x 2 sets = 4 min.
1 swing, 1 snatch 1 transfer, 5 L, 5 R, 1 min on, 1 min. rest x 1 set = 2 min.
1 snatch,1 trans, 16 reps, (8 L, 8 R) 1 min. on, 1 min. rest x 1 set = 2 min.
Total warm up 16 min.
Work sets
#1
16 snatch R, 30 sec. on,
30 sec. rest
16 snatch L, 30 sec. on,
30 sec. rest
2 min. total x 5 sets = 10 min.
#2
10 snatch, hold, L, 10 snatch, hold, R, 1 min. on 1 min. rest x 6 sets = 12 min.
I held the KB at the top only for a few secs.
#3
24 snatch, transfer, 1.5 min. on 1 min. rest x 6 set = 15 min.
Total workout 53 min.
Warm up
40 2 hand swings, 1 min. on, 1 min. rest x 4 sets = 8 min.
40 transfers, 1 min. on 1 min. rest x 2 sets = 4 min.
1 swing, 1 snatch 1 transfer, 5 L, 5 R, 1 min on, 1 min. rest x 1 set = 2 min.
1 snatch,1 trans, 16 reps, (8 L, 8 R) 1 min. on, 1 min. rest x 1 set = 2 min.
Total warm up 16 min.
Work sets
#1
16 snatch R, 30 sec. on,
30 sec. rest
16 snatch L, 30 sec. on,
30 sec. rest
2 min. total x 5 sets = 10 min.
#2
10 snatch, hold, L, 10 snatch, hold, R, 1 min. on 1 min. rest x 6 sets = 12 min.
I held the KB at the top only for a few secs.
#3
24 snatch, transfer, 1.5 min. on 1 min. rest x 6 set = 15 min.
Total workout 53 min.
Monday, March 19, 2007
Vegetable Snob
O.K. I admit it, I'm a vegetable snob! I've learned how to cook and prepare more vegetables in the last year than in my entire life. I eat more vegetables in one day than most people eat in a week, including vegetarians! But I haven't forgotten what it was like when it wasn't easy to include them in my diet.
Because I'm a snob, I don't count lettuce or tomatoes when they're part of a small salad of just lettuce and tomato. Plain steamed broccoli is acceptable when that's all you know, but I encourage you to expand your horizons! So how do I include a wide variety of vegetables in my everyday diet?
Most vegetables cook very quickly, it's the washing and preparing that takes more time, that's why I always cook extra. Alot of vegetables can be eaten raw, which makes them perfect for salads, instead of lettuce, for instance, it's very trendy lately to use brussel spouts (raw and sliced thin) in salads at many gourmet resturants.
I could go on and on (and I will another time) about ways to increase your daily vegetable consumption, but for now I want to share a conversation I had with a friend the other day.
She was frustrated about not being able to follow through with cooking and preparing vegetables that she buys, with good intention, at the store, and finds that they (veggies) go bad before she has the energy to get to them. And getting her kids to eat them is also difficult.
So my suggestions were, first, pick one (hopefully one you haven't tried before) to focus on, and learn how to cook or prepare it, and do it often (at least 3 x a week) until you can do it effortlessly and without having to look at a recipe or instructions. Then it becomes part of your repetoire, and at that time move on to another, doing the same exact thing until that becomes effortless. Consistancy and practice is the way to increase your skill and knowledge about cooking.
Next I asked her what was currently in her fridge, right now. She listed the veggies and some of them included, broccoli and carrots (she had others but I started with these). I suggested that she make a broccoli and carrot salad for her kids and this is how she might do it.
First chose your veggies. My salad staples are cabbage, green and red, carrot, broccoli, green onion, red bell pepper, jalapeno, red onion to start, I add more variety when I have others (spinach, mushrooms, bean sprouts, beets, jicama etc.) So we were starting with broccoli and carrot. I use a vegetable peeler to shave my carrot into ribbons, I also do this with the stalk of the broccoli! After peeling off the first layer, it creates these beautiful bright green ribbons of broccloi stalk (hardly noticible to kids!). Then add something sweet, like fruit. Raisins (golden), cranberries, dates, etc., or fresh, grapes, pineapple, fuji apple etc.. Kids like sweet (so do adults). Then "dress" it simply with good quality mayonaise. From this point you can make it your own by using part mayo and part yogurt or sour cream and then add to that. My other suggestion was to add peanut butter and honey to the mayo/yogurt dressing.
So as I was making my usual broccoli salad today I decided that I better try my "made-up recipe"! So here's what I came up with;
Broccoli salad w/ peanut butter dressing (makes 1 Tracy size serving)
shredded broccoli stalks w/finely chopped florets (4 oz,)
shredded carrot (4 oz.)
shredded red cabbage (4 oz.optional)
green grapes (4-6 oz., if using dried fruit, 2 tbl.)
Dressing (about 250 cal.)
1 tbl. mayo
1 tbl. peanut butter (good quality, natural)
1 tbl. plain yogurt (or 2)
1 tsp. honey
splash of apple cider vinegar
S & P (don't forget to taste for seasoning!)
I think ,for adults, adding a crushed garlic clove would also be fine in the dressing. If adding garlic I think this dressing could be appropiate for a more "Asian" style of salad, possible ingerdients might be, finely shredded cabbage (you can buy it already shredded), carrot, green onion, red bell pepper, cilantro, pineapple, etc.. Also switching out the apple cider vinegar for rice wine vinegar and a splash of soy sauce.
Other things you can add would be chopped bacon (real bacon = 60 cal. slice) or chicken. And switching out the fresh or dried fruit with some of the suggestions above.
Enjoy, and feel free to share your suggestions with me!
Monday AM weight 126.4
7:45am KB snatch
Menu
coffee w/cream, cocoa 140 cal.
steel cut oats w/almonds and milk 275 cal.
broccoli salad w/grapes and peanut butter dressing 470 cal.
chocolate sucker 70 cal.
10 Fritos corn chips w/home made guacamole 160 + 150 cal.
lg chili pepper soup w/black beans, spaghetti squash and chicken (5oz.) 620 cal.
Total calories 1885
Today was a good day.
Because I'm a snob, I don't count lettuce or tomatoes when they're part of a small salad of just lettuce and tomato. Plain steamed broccoli is acceptable when that's all you know, but I encourage you to expand your horizons! So how do I include a wide variety of vegetables in my everyday diet?
Most vegetables cook very quickly, it's the washing and preparing that takes more time, that's why I always cook extra. Alot of vegetables can be eaten raw, which makes them perfect for salads, instead of lettuce, for instance, it's very trendy lately to use brussel spouts (raw and sliced thin) in salads at many gourmet resturants.
I could go on and on (and I will another time) about ways to increase your daily vegetable consumption, but for now I want to share a conversation I had with a friend the other day.
She was frustrated about not being able to follow through with cooking and preparing vegetables that she buys, with good intention, at the store, and finds that they (veggies) go bad before she has the energy to get to them. And getting her kids to eat them is also difficult.
So my suggestions were, first, pick one (hopefully one you haven't tried before) to focus on, and learn how to cook or prepare it, and do it often (at least 3 x a week) until you can do it effortlessly and without having to look at a recipe or instructions. Then it becomes part of your repetoire, and at that time move on to another, doing the same exact thing until that becomes effortless. Consistancy and practice is the way to increase your skill and knowledge about cooking.
Next I asked her what was currently in her fridge, right now. She listed the veggies and some of them included, broccoli and carrots (she had others but I started with these). I suggested that she make a broccoli and carrot salad for her kids and this is how she might do it.
First chose your veggies. My salad staples are cabbage, green and red, carrot, broccoli, green onion, red bell pepper, jalapeno, red onion to start, I add more variety when I have others (spinach, mushrooms, bean sprouts, beets, jicama etc.) So we were starting with broccoli and carrot. I use a vegetable peeler to shave my carrot into ribbons, I also do this with the stalk of the broccoli! After peeling off the first layer, it creates these beautiful bright green ribbons of broccloi stalk (hardly noticible to kids!). Then add something sweet, like fruit. Raisins (golden), cranberries, dates, etc., or fresh, grapes, pineapple, fuji apple etc.. Kids like sweet (so do adults). Then "dress" it simply with good quality mayonaise. From this point you can make it your own by using part mayo and part yogurt or sour cream and then add to that. My other suggestion was to add peanut butter and honey to the mayo/yogurt dressing.
So as I was making my usual broccoli salad today I decided that I better try my "made-up recipe"! So here's what I came up with;
Broccoli salad w/ peanut butter dressing (makes 1 Tracy size serving)
shredded broccoli stalks w/finely chopped florets (4 oz,)
shredded carrot (4 oz.)
shredded red cabbage (4 oz.optional)
green grapes (4-6 oz., if using dried fruit, 2 tbl.)
Dressing (about 250 cal.)
1 tbl. mayo
1 tbl. peanut butter (good quality, natural)
1 tbl. plain yogurt (or 2)
1 tsp. honey
splash of apple cider vinegar
S & P (don't forget to taste for seasoning!)
I think ,for adults, adding a crushed garlic clove would also be fine in the dressing. If adding garlic I think this dressing could be appropiate for a more "Asian" style of salad, possible ingerdients might be, finely shredded cabbage (you can buy it already shredded), carrot, green onion, red bell pepper, cilantro, pineapple, etc.. Also switching out the apple cider vinegar for rice wine vinegar and a splash of soy sauce.
Other things you can add would be chopped bacon (real bacon = 60 cal. slice) or chicken. And switching out the fresh or dried fruit with some of the suggestions above.
Enjoy, and feel free to share your suggestions with me!
Monday AM weight 126.4
7:45am KB snatch
Menu
coffee w/cream, cocoa 140 cal.
steel cut oats w/almonds and milk 275 cal.
broccoli salad w/grapes and peanut butter dressing 470 cal.
chocolate sucker 70 cal.
10 Fritos corn chips w/home made guacamole 160 + 150 cal.
lg chili pepper soup w/black beans, spaghetti squash and chicken (5oz.) 620 cal.
Total calories 1885
Today was a good day.
Bottomless Pit
There are two fruits that I just can't seem to stop eating once I start, and those 2 fruits are grapes and melon. And since it's not melon season yet (summer) the grapes have started coming into the markets. Since I know this about myself I've been really good about only buying a small amount at a time, usually less than a pound. This past summer it was not unusual for me to eat 2-3lbs. of grapes in one day! In fact I've let myself get so out of control with grapes that I've had to figure out how many calories "per pound" they cost me,(60 cal. per 4 oz. = 240 cal. per lb.).
How can I eat so many grapes? This brings me to ask myself this question. Why do I feel like a "bottomless pit" when it comes to eating? And of course it's not just grapes. It can't be normal. Maybe it is normal for someone like me that has "food issues", I know it seems crazy to those people that don't (have food issues). But when is enough, going to be enough?
So what exactly do the words "bottomless pit" really refer to? Are "food issues" really food issues, or are they "emotional issues"? Those of us looking for the deeper meanings of our behaviors know that often we find the questions that need to be answered are not why do I eat so much, but why do I feel that I need to eat so much? I don't mean to play amatuer psychologist, but the words "bottomless pit" probably refer to an emotional emptiness (void)that longs to be "filled", "completed", "validated", etc..
But anyway, whatever! In the mean time, after giving it some thought, I've come to the conclusion that I have to fix this. Not today, not tomorrow, but move in the direction of being more aware. I have been lucky enough to figure out a way to overeat, to allow myself to eat this way, while staying in my calorie range, but it's not attractive (overeating!). And it's not healthy, physically or mentally.
So for the past week I've been forcing myself to eat slower, and that has helped. I try to take smaller bites and enjoy them more. And then not eat anything else right away. I guess it's all part of calming down the anxiety around food. Instead of trying to fill the bottomless pit, try to not be a bottomless pit.
Saturday AM weight 125.4
7:45am 2.5 mile walk
8:45am Bikram yoga
12:00 KB swing combos 55 min.
Menu high-calorie day
coffee w/cream 45 cal.
3 lg ginger cookies 130ea. 390 cal.
3 slices of bread w/peanut butter 670 cal.
oats/milk/dates/sugar 270 cal.
birthday cake 200 cal. (small piece)
large soup w/butternut squash and beef sirloin 680 cal.
ice cream (1 pint) 1000 cal.
Total calories 3255
I bought a pkg of my favorite cookies (13 cookies per pack), ate 3 and then gave the rest away knowing I would eat them all if I had them around, and I really didn't wat to eat 1800 cal. worth of cookies, even though it was my high calorie day. I did treat myself to butternut squash in my soup, yum, and of course a whole pint of ice cream!
Sunday AM weight ?
7:00pm 40 min walk
Menu low-calorie day
coffee w/cream 30 cal.
grapes 60 cal.
grapes 240 cal.
decaf coffee w/cream 35 cal.
steel cut oats w/milk and 1tsp. sugar 205 cal.
grapes 180 cal.
soup w/spagetti squash and beef 400 cal.
Total calories 1150
My calories were a little higher than semi-fasting, because I need to leave a little weight on. My weight was too low last week, so I'll concentrate on getting it up between 127-128, instead of 125-126. Also I want to do my snatch workout Monday morning and need the calories for that workout. You can see the problem I had with grapes on Sunday!
Life is great. It was a beautiful weekend.
How can I eat so many grapes? This brings me to ask myself this question. Why do I feel like a "bottomless pit" when it comes to eating? And of course it's not just grapes. It can't be normal. Maybe it is normal for someone like me that has "food issues", I know it seems crazy to those people that don't (have food issues). But when is enough, going to be enough?
So what exactly do the words "bottomless pit" really refer to? Are "food issues" really food issues, or are they "emotional issues"? Those of us looking for the deeper meanings of our behaviors know that often we find the questions that need to be answered are not why do I eat so much, but why do I feel that I need to eat so much? I don't mean to play amatuer psychologist, but the words "bottomless pit" probably refer to an emotional emptiness (void)that longs to be "filled", "completed", "validated", etc..
But anyway, whatever! In the mean time, after giving it some thought, I've come to the conclusion that I have to fix this. Not today, not tomorrow, but move in the direction of being more aware. I have been lucky enough to figure out a way to overeat, to allow myself to eat this way, while staying in my calorie range, but it's not attractive (overeating!). And it's not healthy, physically or mentally.
So for the past week I've been forcing myself to eat slower, and that has helped. I try to take smaller bites and enjoy them more. And then not eat anything else right away. I guess it's all part of calming down the anxiety around food. Instead of trying to fill the bottomless pit, try to not be a bottomless pit.
Saturday AM weight 125.4
7:45am 2.5 mile walk
8:45am Bikram yoga
12:00 KB swing combos 55 min.
Menu high-calorie day
coffee w/cream 45 cal.
3 lg ginger cookies 130ea. 390 cal.
3 slices of bread w/peanut butter 670 cal.
oats/milk/dates/sugar 270 cal.
birthday cake 200 cal. (small piece)
large soup w/butternut squash and beef sirloin 680 cal.
ice cream (1 pint) 1000 cal.
Total calories 3255
I bought a pkg of my favorite cookies (13 cookies per pack), ate 3 and then gave the rest away knowing I would eat them all if I had them around, and I really didn't wat to eat 1800 cal. worth of cookies, even though it was my high calorie day. I did treat myself to butternut squash in my soup, yum, and of course a whole pint of ice cream!
Sunday AM weight ?
7:00pm 40 min walk
Menu low-calorie day
coffee w/cream 30 cal.
grapes 60 cal.
grapes 240 cal.
decaf coffee w/cream 35 cal.
steel cut oats w/milk and 1tsp. sugar 205 cal.
grapes 180 cal.
soup w/spagetti squash and beef 400 cal.
Total calories 1150
My calories were a little higher than semi-fasting, because I need to leave a little weight on. My weight was too low last week, so I'll concentrate on getting it up between 127-128, instead of 125-126. Also I want to do my snatch workout Monday morning and need the calories for that workout. You can see the problem I had with grapes on Sunday!
Life is great. It was a beautiful weekend.
Saturday, March 17, 2007
Friday, March 16, 2007
The Value of a Pound
Why is it that if we step on the scale and see a number better than we expected, (either lower or higher) it could make our whole day better and also the opposite, seeing a number worse than expected can be demotivating, even if we think we had done a good job the previous day dieting? Regardless or not if it's in fact accurate. Like when we go to the doctor's office, in the middle of the afternoon, and weigh in on that scale, we know it's going to weigh heavy (that's why we take off our shoes!), and it can mess up our whole day. Even if it's just one pound!
And why is it that we can consistantly lose (or gain, if that's your goal) and the day the scale doesn't budge in the direction you want, you feel defeated? And why, after losing most of the weight you need to, do you "forget" what it was like when you started, and find yourself complaining that it's still not enough, instead of being proud of what you've already accomplished? Why do you not ever really appreciate "where you are"? Remember as we go up in weight, we look back at when we weighed less and thought,"if I only appreciated it 20 pounds ago, 30 lbs. ago, 40 lbs. ago", etc..
So this is what I'm facing now. Even though I know I don't need to lose anymore, I confess, I secretly hope the scale still will keep going down. Today I had two people (seprately) comment to me not to lose anymore weight. And these two people I felt were being sincere. And I wasn't surprised, in fact I asked them for their truthful opinion, because I've been feeling the same way, but I can't help it. Yes, I can. (so I ate something!)
I admit that my face has become a little gaunt, but unfortunately my waistline hasn't! We cannot control where we lose our weight. My goal is to look healthy and athletic, not gaunt and anorexic. (or scrawny as Mark describes it!)
But seeing those 125's on the scale was fun! Amazing! Hard to let go. I admit I "look" better weighing a couple of pounds more, and I'm sure I'll get over it (gaining back). That one pound can start us feeling good or bad about ourselves depending on the direction it goes. So why do we give one pound so much value?
Friday AM weight 126.4
10:00am 1 mile walk and misc. KB w/client
Menu
5am coffee w/cream 45 cal.
9:00 grapes 100 cal.
9:30 peanuts 100 cal.
9:45 coffee w/cocoa 70 cal.
12:00 steel cut oats/milk 185 cal.
2:45 6oz. grilled salmon, 1/2c. red beet risotto, sauteed beet greens 300, 120, 80 cal.
4:15 small pea and smoked turkey w/chili pepper soup 300 cal.
6:45 large broccoli salad and tuna w/mayo 325, 210 cal.
Total calories 1835
Ever since I discovered that a whole can of tuna (6oz. chunk light in water) w/2 tsp. mayo only has 210 cal. total, I always add it to my broccoli salad. I purposely ate an additional meal on Friday because I have my KB workout on Sat., after walking and yoga. I also ate my biggest meal later than usual (almost 7pm) to feul my morning the next day.
I didn't eat any junk and although my calories were over 1800, and I didn't really have any workouts, my weight Sat. morning was 125.6. I haven't decided yet on which day (Sat. ot Sun) will be my high calorie day.
Life is good, it's going to be a great weekend.
And why is it that we can consistantly lose (or gain, if that's your goal) and the day the scale doesn't budge in the direction you want, you feel defeated? And why, after losing most of the weight you need to, do you "forget" what it was like when you started, and find yourself complaining that it's still not enough, instead of being proud of what you've already accomplished? Why do you not ever really appreciate "where you are"? Remember as we go up in weight, we look back at when we weighed less and thought,"if I only appreciated it 20 pounds ago, 30 lbs. ago, 40 lbs. ago", etc..
So this is what I'm facing now. Even though I know I don't need to lose anymore, I confess, I secretly hope the scale still will keep going down. Today I had two people (seprately) comment to me not to lose anymore weight. And these two people I felt were being sincere. And I wasn't surprised, in fact I asked them for their truthful opinion, because I've been feeling the same way, but I can't help it. Yes, I can. (so I ate something!)
I admit that my face has become a little gaunt, but unfortunately my waistline hasn't! We cannot control where we lose our weight. My goal is to look healthy and athletic, not gaunt and anorexic. (or scrawny as Mark describes it!)
But seeing those 125's on the scale was fun! Amazing! Hard to let go. I admit I "look" better weighing a couple of pounds more, and I'm sure I'll get over it (gaining back). That one pound can start us feeling good or bad about ourselves depending on the direction it goes. So why do we give one pound so much value?
Friday AM weight 126.4
10:00am 1 mile walk and misc. KB w/client
Menu
5am coffee w/cream 45 cal.
9:00 grapes 100 cal.
9:30 peanuts 100 cal.
9:45 coffee w/cocoa 70 cal.
12:00 steel cut oats/milk 185 cal.
2:45 6oz. grilled salmon, 1/2c. red beet risotto, sauteed beet greens 300, 120, 80 cal.
4:15 small pea and smoked turkey w/chili pepper soup 300 cal.
6:45 large broccoli salad and tuna w/mayo 325, 210 cal.
Total calories 1835
Ever since I discovered that a whole can of tuna (6oz. chunk light in water) w/2 tsp. mayo only has 210 cal. total, I always add it to my broccoli salad. I purposely ate an additional meal on Friday because I have my KB workout on Sat., after walking and yoga. I also ate my biggest meal later than usual (almost 7pm) to feul my morning the next day.
I didn't eat any junk and although my calories were over 1800, and I didn't really have any workouts, my weight Sat. morning was 125.6. I haven't decided yet on which day (Sat. ot Sun) will be my high calorie day.
Life is good, it's going to be a great weekend.
Thursday, March 15, 2007
Double KB sets
6:30am Bikram yoga
9:30 KB double 26's
Warm up
40 2 hand swings, 1 min. on, 1 min. rest x 3 sets = 6 min.
10 L, 10 R, 10 L, 10 R, one hand swings, 1 min. on, 1 min. rest x 3 sets = 6 min.
Total warm up 12 min.
Work sets w/two 26's
#1 (video demonstrates 5 reps per combination, no rest)
18 double swings, 30 sec
30 sec. rest
14 double clean, 30 sec.
30 sec. rest
8 double swing, double clean, 30 sec.
30 sec. rest
7 double clean, double push press, 30 sec.
30 sec. rest
I alternated these 4 combinations x 5. All 4 took4 min. to complete, 5 x 4 min. = 20 min. total
#2 w/single 26
18 clean, press, transfers, (9L, 9 R) 1.5 min. on, 1 min. rest
#3 w/single 26
1 swing, clean press x 6 L, trans. and repeat 6 R, 1 min. on 1 min. rest
#4 w/2 26's
7 double clean, double press, 30 sec. on, 30 sec. rest
I alternated these 3 sets x 5. All three sets took 5.5 min. to complete x 5 rotations = 27.5 min.
Total workout 59.5 min.
I miscalculated the time it took to complete the last half of the workout and ended up training about 5-10 min. longer than I planned to!
The hardest set of the workout was the double swings, because of the width of two bells coming through my legs, it forced the stroke to be shorter, therefore faster. I had done some double swings (w/26's) a couple of weeks ago and it didn't seem as hard as it was today. I'm lovin' the double push presses though.
Tuesday AM weight 128.2
11:30am weight 127.6, 18.5% BF = 104.0 LBM
KB snatch workout
7:00pm 45 min. walk
Menu
coffee w/cream 60 cal.
steel cut oats w/almonds and milk, 150, 100,35 cal.
chili pepper soup w/spagetti squash, black beans and chicken 450 cal.
prunes, almonds 200 cal.
cabbage salad w/curry yogurt dressing and chinese marinated pork 500 cal.
chocolate sucker 70 cal.
Total calories 1565
I didn't feel hungry at all until after noon time, I'm sure my mini binge on Mon. had alot to do with it. Back on track!
Wednesday AM weight 127.4
6:30am Vinyasa yoga
Menu
coffee w/cream, cocoa 130 cal.
oats, milk, sugar 210 cal.
large broccoli salad w/ low cal dressing, and dried cranberries 320 cal.
tuna salad w/mayo 250 cal.
prunes (5) 100 cal.
veg soup w/ chicken (6oz) 500 cal.
chocolate sucker 70 cal.
Total calories 1585
Thursday AM weight 126.0
6:30 Bikram yoga
9:30 KB double combos
7:00pm walk 40 min.
Menu
Coffee w/cream, cocoa 150 cal.
oats/ sliced almonds, milk, sugar (1tsp.) 310 cal.
prunes (4) 80 cal.
1 slice of whole wheat bread w/1 Tbl. peanut butter! 190 cal.
1/2 chili pepper soup w/ l/2 split pea and smoked turkey soup (hmmm interesting combination!) 350 cal.
Misc. Costco crap 100 cal.
cabbage salad w/ curry, chutney dressing and pork 550 cal.
chocolate sucker 70 cal.
Total calories 1710
I didn't have enough chili soup leftover, so I added in some split pea that I had in the freezer, Thank goodness for frozen leftovers! It was an interesting mix, making the pea soup spicy! I also had a sandwich today, that was trippy!
I'm looking forward to a great weekend. The weather is gorgeous and I'm not having any anxiety around food. I'm working all day tomorrow and will get all of my food together for the whole day this evening. Oats/ soup/ salad, seem to be consistant on the menu.
Life is good, Today was a great day.
Gastric Bypass was Never an Option
I think that everyone knows what they need to do to lose weight, I know I certainly did. I can't tell you how many times, when you're fat, people want to give diet suggestions. Even other fat people, as if they're taking their own advice! They've heard about this new diet, that new diet, and of course the subject of gastric bypass almost always comes up. It seems so easy, doesn't it? If only you could have surgery!
Gastric bypass was never an option I was ever tempted to contemplate. I didn't want to stop eating, wasn't that the point of being fat? So I could eat whatever I wanted, whenever I wanted? I wasn't complaining about being fat! I knew exactly what I was doing and I didn't want to change it. But most certainly not with surgery. Major surgery that was going to do what I knew I could do on my own, if I wanted to?
Also I knew that along with surgical starvation I would be left with a body that would simply be a smaller versoin of my fat body, probably worse! Yes, I could weigh less, but I would still have a saggy body with probably the same percentage of bodyfat. If I'm going to be 40-50% BF I'm going to eat!
And, as far as I'm concerned, the verdict is still out about the true success rate of this surgery. Surgery does not change eating habits, it only changes the amount of what you eat. In fact I hear stories of patients actually becoming malnourished after surgery, I'm betting because not only can they not eat enough of the right foods, but they still don't even chose the right foods to eat!
Gastric bypass and other surgeries like that only prove the point that if you eat less, you lose weight!
So, if you find yourself, or a friend, or loved one glamourizing surgery, instead, take responsiblity for the situation and decide to change it when you want to. And know that there are people like me that did it "the right way", and you (or they) can do it too!
Gastric bypass was never an option I was ever tempted to contemplate. I didn't want to stop eating, wasn't that the point of being fat? So I could eat whatever I wanted, whenever I wanted? I wasn't complaining about being fat! I knew exactly what I was doing and I didn't want to change it. But most certainly not with surgery. Major surgery that was going to do what I knew I could do on my own, if I wanted to?
Also I knew that along with surgical starvation I would be left with a body that would simply be a smaller versoin of my fat body, probably worse! Yes, I could weigh less, but I would still have a saggy body with probably the same percentage of bodyfat. If I'm going to be 40-50% BF I'm going to eat!
And, as far as I'm concerned, the verdict is still out about the true success rate of this surgery. Surgery does not change eating habits, it only changes the amount of what you eat. In fact I hear stories of patients actually becoming malnourished after surgery, I'm betting because not only can they not eat enough of the right foods, but they still don't even chose the right foods to eat!
Gastric bypass and other surgeries like that only prove the point that if you eat less, you lose weight!
So, if you find yourself, or a friend, or loved one glamourizing surgery, instead, take responsiblity for the situation and decide to change it when you want to. And know that there are people like me that did it "the right way", and you (or they) can do it too!
Tuesday, March 13, 2007
2 Min. Snatch Sets
Wow, talk about putting calories to good use (I had a challenging day with my diet yesterday), I had an awesome snatch workout this morning. Here's what I did;
8:30am KB Snatches
Warm up w/26
40 2 hand swings, 1 min on 1 min, rest x 5 sets = 10 min.
Work sets w/26
# 1
80 transfers, 2 min. on 1 min. rest
#2
5 snatch R, trans., 5 snatch L, trans., repeat 4 more times = 25 snatch R & L + 10 trans.,
2 min. on 1.5 min. rest
#3
15 snatch R, 15 snatch L, 1 min on 1 min. rest
I did only one set of #1 and then alternated sets #2 twice before doing set #3 once, x 4 sequences. So the order was as follows; set # 1, #2, #2, #3, #2, #2, #3, #2, #2, #3, #2, #2, #3.
These 13 sets took 39 min to complete. I then repeated set #1, 3 more times and ending with 40 2 hand swings (same as warm up set) for a additional total of 10 min..
Total workout 59 min.
Out of the 36 mins. of snatch sets 20 min. was actual work and 16 min. was rest. That = 320 snatches, and 40 trans.
Total workout = 320 snatches, 360 transfers, and 240 2 hand swings.
Monday AM weight 126.0
9:15 Bikram yoga
7:15 45 min walk
Menu
coffee w/cream, cocoa 130 cal
apple 100 cal.
oats/milk/sliced almonds 285 cal.
broccoli salad w/dried cranberries and tuna salad w/mayo 520 cal.
prunes (6), almonds 220 cal.
at least 1/2 c. peanut butter 800 cal.
Girl Scout cookies (10) 750 cal.
cornbread 360 cal.
chili pepper and tomato soup w/chicken (5oz) 400 cal.
Total calories 3565
I knew I didn't feel strong enough Mon. morning for my snatch workout, so I went to yoga but still felt "weak". Obviously my "feelings" of lack of energy produced some anxiety and I kind of "lost it" later in the afternoon. I didn't feel bad about the calories in the peanut butter, but I do regret the cookies and cornbread.
It seems when I feel that I can not control my food choices, every bite I take (junk food) perpetuates another bite, one cookie turns into 10, the anxiety takes over and I can't get them into my mouth fast enough! Oh well, I keep "fighting the fight".
After eating the crap I still had my dinner of some good healthy soup w/plenty of chicken (no beans or squash) because I needed to nourish my body for my snatch workout today. I'm glad I decided not to "trip" about the extra calories, I need the good ones! And my workout today reflected that!
Life is good. Today is a good day (even though it's not over yet!).
8:30am KB Snatches
Warm up w/26
40 2 hand swings, 1 min on 1 min, rest x 5 sets = 10 min.
Work sets w/26
# 1
80 transfers, 2 min. on 1 min. rest
#2
5 snatch R, trans., 5 snatch L, trans., repeat 4 more times = 25 snatch R & L + 10 trans.,
2 min. on 1.5 min. rest
#3
15 snatch R, 15 snatch L, 1 min on 1 min. rest
I did only one set of #1 and then alternated sets #2 twice before doing set #3 once, x 4 sequences. So the order was as follows; set # 1, #2, #2, #3, #2, #2, #3, #2, #2, #3, #2, #2, #3.
These 13 sets took 39 min to complete. I then repeated set #1, 3 more times and ending with 40 2 hand swings (same as warm up set) for a additional total of 10 min..
Total workout 59 min.
Out of the 36 mins. of snatch sets 20 min. was actual work and 16 min. was rest. That = 320 snatches, and 40 trans.
Total workout = 320 snatches, 360 transfers, and 240 2 hand swings.
Monday AM weight 126.0
9:15 Bikram yoga
7:15 45 min walk
Menu
coffee w/cream, cocoa 130 cal
apple 100 cal.
oats/milk/sliced almonds 285 cal.
broccoli salad w/dried cranberries and tuna salad w/mayo 520 cal.
prunes (6), almonds 220 cal.
at least 1/2 c. peanut butter 800 cal.
Girl Scout cookies (10) 750 cal.
cornbread 360 cal.
chili pepper and tomato soup w/chicken (5oz) 400 cal.
Total calories 3565
I knew I didn't feel strong enough Mon. morning for my snatch workout, so I went to yoga but still felt "weak". Obviously my "feelings" of lack of energy produced some anxiety and I kind of "lost it" later in the afternoon. I didn't feel bad about the calories in the peanut butter, but I do regret the cookies and cornbread.
It seems when I feel that I can not control my food choices, every bite I take (junk food) perpetuates another bite, one cookie turns into 10, the anxiety takes over and I can't get them into my mouth fast enough! Oh well, I keep "fighting the fight".
After eating the crap I still had my dinner of some good healthy soup w/plenty of chicken (no beans or squash) because I needed to nourish my body for my snatch workout today. I'm glad I decided not to "trip" about the extra calories, I need the good ones! And my workout today reflected that!
Life is good. Today is a good day (even though it's not over yet!).
Walk the Walk
The very first thing I suggest to anyone wanting to lose weight and/or start exercising is to walk. I'm a true believer in walking to improve health. For alot of people walking is the minimum they should do and for some it's all they should be doing, depending how unfit they are, until they reach a certain level where they can add in other types of exercise. Unfortunately, depending on, age, weight and injury walking is not even an option for some.
When I started my weight loss journey (at 250lbs.!), I made a commitment to walk as much as I could. We have a walking trail near our home that measures 2.5 miles. I started out on a Thurs. morning at 7:00am, and walked almost every morning (at least 6 out of 7 days) after that. It took me 45 min. to complete that distance and now I walk that same distance in less than 35 min.. I usually spent one day (a Sunday) to walk the "loop" twice, which, of course, measured about 5 miles. Man, was my lower back feeling that! But I was driven and nothing was going to keep me from my walk.
As I mentioned in an earlier post, I walked in my jeans (something that I still do), and the feeling of those jeans starting to melt off of me was awesome. I would see the same people everyday and wonder, "Does anyone notice that I'm getting smaller?" In fact I recently started taking a friend of mine walking on that same trail on Sat. mornings, and as we passed this one woman I had recognized that she had lost, in my estimation, about 40 pounds and I mentioned that to my friend. So when we passed this woman a second time (the trail is a circle loop) I said to her (this woman, a stranger to me) "Hey you've lost some weight!" and she proudly said, "Yea, about 35 pounds!". So we stopped breifly to exchange quick stories, I had to share my own weight loss, and then we kept walking.
There is something about truly walking "on the pavement" instead of using a treadmill. If a treadmill is really your only option, then of course use it, but I think there's something about actually propelling your body forward that changes your body, in terms of strength and the "look" of your body. And that's just my opinion. Mark just informed me that treadmill walking doesn't develop your glutes and overworks the hip flexors, FYI.
Walking doesn't cost anything except time. I used to drive to the walking trail, which took about 15 min. to get there and 15 back, until my time became more valuable. I find walking on a path that doesn't have streets or cars feels safer and most times walking trails are "marked" so you know the distance you're walking, but now I mostly walk in my neighborhood which starts as soon as my foot is out the door! And that's why I urge everyone to just open their front door and start by putting their foot out the door! It's free!
Because I mostly walk on the street, I do not walk with music and earphones. I did in the beginning to help the time go by easier and seemingly faster, but now I only walk with my thoughts. I find it a great time to reflect (and sometimes to obsess) about things going on in my life.
So, as I was walking last night (7:15-8:00) on a beautiful spring-like evening, I started to think about writing this post, because I still get so much out of simply walking. As I put one leg in front of the other, I can feel my leg muscles getting stronger, my butt muscles getting firmer. And depending on my stride and my speed I can vary the workout. Even though I consider myself to be fitter than most, part of my fitness still comes from my walk. And because of all this, not only do I "talk the talk", I will always walk the walk!
When I started my weight loss journey (at 250lbs.!), I made a commitment to walk as much as I could. We have a walking trail near our home that measures 2.5 miles. I started out on a Thurs. morning at 7:00am, and walked almost every morning (at least 6 out of 7 days) after that. It took me 45 min. to complete that distance and now I walk that same distance in less than 35 min.. I usually spent one day (a Sunday) to walk the "loop" twice, which, of course, measured about 5 miles. Man, was my lower back feeling that! But I was driven and nothing was going to keep me from my walk.
As I mentioned in an earlier post, I walked in my jeans (something that I still do), and the feeling of those jeans starting to melt off of me was awesome. I would see the same people everyday and wonder, "Does anyone notice that I'm getting smaller?" In fact I recently started taking a friend of mine walking on that same trail on Sat. mornings, and as we passed this one woman I had recognized that she had lost, in my estimation, about 40 pounds and I mentioned that to my friend. So when we passed this woman a second time (the trail is a circle loop) I said to her (this woman, a stranger to me) "Hey you've lost some weight!" and she proudly said, "Yea, about 35 pounds!". So we stopped breifly to exchange quick stories, I had to share my own weight loss, and then we kept walking.
There is something about truly walking "on the pavement" instead of using a treadmill. If a treadmill is really your only option, then of course use it, but I think there's something about actually propelling your body forward that changes your body, in terms of strength and the "look" of your body. And that's just my opinion. Mark just informed me that treadmill walking doesn't develop your glutes and overworks the hip flexors, FYI.
Walking doesn't cost anything except time. I used to drive to the walking trail, which took about 15 min. to get there and 15 back, until my time became more valuable. I find walking on a path that doesn't have streets or cars feels safer and most times walking trails are "marked" so you know the distance you're walking, but now I mostly walk in my neighborhood which starts as soon as my foot is out the door! And that's why I urge everyone to just open their front door and start by putting their foot out the door! It's free!
Because I mostly walk on the street, I do not walk with music and earphones. I did in the beginning to help the time go by easier and seemingly faster, but now I only walk with my thoughts. I find it a great time to reflect (and sometimes to obsess) about things going on in my life.
So, as I was walking last night (7:15-8:00) on a beautiful spring-like evening, I started to think about writing this post, because I still get so much out of simply walking. As I put one leg in front of the other, I can feel my leg muscles getting stronger, my butt muscles getting firmer. And depending on my stride and my speed I can vary the workout. Even though I consider myself to be fitter than most, part of my fitness still comes from my walk. And because of all this, not only do I "talk the talk", I will always walk the walk!
Monday, March 12, 2007
Weekend Hi/Lo
Today is Monday, my scheduled "snatch day", but I have to admit that after having a low-calorie day yesterday I just don't feel that I have the strength for a good workout.
I had decided to switch my high calorie day to Sunday (from Sat.), especially since I wanted to make Monday my snatch day, but the pint of Mayan Chocolate ice cream was too much to resist on Sat. night, I gave in. I added some peanut butter and toasted coconut into the mix and called it a night! I spent the next day in Santa Cruz (at the flea market) which made it easy for me to keep my calories low, but unfortunately most of my calories came from sugar. Not the type of nutrition needed to fuel a snatch workout the next day!
So Ill go to yoga class this morning and eat good today and snatch tomorrow.
Friday AM weight 125.6
workout w/client, 1 mile walk, + misc. KB
Menu
coffee w/cream, cocoa 120 cal.
1 prune 20 cal.
steel cut oats w/sliced almonds and milk 150, 90, 35 cal.
grilled salmon (6oz.) 300 cal.
sauteed red chard w/sliced garlic 150 cal.
chili pepper soup w/spagetti squash and black beans 150, 180 cal.
chocolate sucker 70 cal.
Total cal. 1265
Sat. AM weight 125.4
7:45 am 2.5 mile walk
8:45 am Bikram yoga
11:30 KB swing combo w/36
Menu
coffee w/cream, cocoa 200 cal.
prunes (5) 100 cal.
oats w/almonds and milk 300 cal.
broccoli salad w/ tuna and mayo 370, 250 cal.
veg soup w/ chicken (2oz), black beans 470 cal.
chocolate sucker 70
I should of stopped here! (1760 cal.)
chocolate ice cream, 1 pint 1240 cal.
peanut butter 200 cal.
coconut candy 300 cal.
Total calories 3500
Sunday AM weight ? ( I left really early in the morning and didn't weigh)
no exercise
Menu /low-calorie day
coffee w/cream 60 cal.
mocha coffee drink 360 cal.?
sm. chili pepper soup w/spagetti squash and black beans 230 cal.
grapes 100 cal.
leftover red chard w/garlic 50 cal.
prunes/ almonds 100 cal.
Total cal. 900 cal.
Life is good, I had a great weekend!
I had decided to switch my high calorie day to Sunday (from Sat.), especially since I wanted to make Monday my snatch day, but the pint of Mayan Chocolate ice cream was too much to resist on Sat. night, I gave in. I added some peanut butter and toasted coconut into the mix and called it a night! I spent the next day in Santa Cruz (at the flea market) which made it easy for me to keep my calories low, but unfortunately most of my calories came from sugar. Not the type of nutrition needed to fuel a snatch workout the next day!
So Ill go to yoga class this morning and eat good today and snatch tomorrow.
Friday AM weight 125.6
workout w/client, 1 mile walk, + misc. KB
Menu
coffee w/cream, cocoa 120 cal.
1 prune 20 cal.
steel cut oats w/sliced almonds and milk 150, 90, 35 cal.
grilled salmon (6oz.) 300 cal.
sauteed red chard w/sliced garlic 150 cal.
chili pepper soup w/spagetti squash and black beans 150, 180 cal.
chocolate sucker 70 cal.
Total cal. 1265
Sat. AM weight 125.4
7:45 am 2.5 mile walk
8:45 am Bikram yoga
11:30 KB swing combo w/36
Menu
coffee w/cream, cocoa 200 cal.
prunes (5) 100 cal.
oats w/almonds and milk 300 cal.
broccoli salad w/ tuna and mayo 370, 250 cal.
veg soup w/ chicken (2oz), black beans 470 cal.
chocolate sucker 70
I should of stopped here! (1760 cal.)
chocolate ice cream, 1 pint 1240 cal.
peanut butter 200 cal.
coconut candy 300 cal.
Total calories 3500
Sunday AM weight ? ( I left really early in the morning and didn't weigh)
no exercise
Menu /low-calorie day
coffee w/cream 60 cal.
mocha coffee drink 360 cal.?
sm. chili pepper soup w/spagetti squash and black beans 230 cal.
grapes 100 cal.
leftover red chard w/garlic 50 cal.
prunes/ almonds 100 cal.
Total cal. 900 cal.
Life is good, I had a great weekend!
Saturday, March 10, 2007
Simple but not Easy
"It's simple, but it ain't easy." That is probably one of the most used and most meaningful phrases used around our house. And it applies to training and dieting perfectly! It's a phrase that Mark started using to describe his appoarch to training, especially with his personal training clients. The phrase was used to emphasize taking a simple approach but do it consistently, and that's not easy!
For instance, you want to lose weight, you need to eat less, but why don't people do it ? Because it's hard! It's simple but it's not easy. You want to get stronger, you need lift heavier weights, consistantly, simple, but not easy.
This phrase has never been more applicable to my life than this last year.
Last April I went to Minnesota and earned my certification to teach KB's. My motivation was to share this miracle with anyone willing to learn to really change their bodies, therefore possibly their lives, like I had. But to my surprise, as of this very moment, out of the dozens or so people that I've shared this with no one is still swinging KB's!
And these are people that claimed they were motivated. They claimed they were ready. They witnessed my own transformation. So what happened?
I think almost everyone has the same reactions when first learning to swing. First thing said, "Wow, this is more difficult than I thought!" and " Wow, this really gets your heart going!". What happens after that depends on the person. Most get frustrated because they realize that although it "looks" easy, it's really hard work! The real problem is not driving to the gym, it's having to confront their own laziness or lack of will power and discipline. And that comes down to motivation and the answer to that question is worth a million dollars! How to find it (motivation) when you don't have it. And not only do you have to find motivation you have to keep it!
But what it comes down to , for me, is still the miracle of KB's. Yes, it's hard and it actually works, but you have to actually do it! Most of the time my own motivation gets me through and energizes my workouts, but there's plenty of times when I don't want to do it. But what's the alternative? It's just (for me) and hour of my day, three days a week (minimum). Nothing that I've ever witnessed and experienced for myself has done what KB's have done!
The answers are there, and they're simple, swing the freakin' bell!
For instance, you want to lose weight, you need to eat less, but why don't people do it ? Because it's hard! It's simple but it's not easy. You want to get stronger, you need lift heavier weights, consistantly, simple, but not easy.
This phrase has never been more applicable to my life than this last year.
Last April I went to Minnesota and earned my certification to teach KB's. My motivation was to share this miracle with anyone willing to learn to really change their bodies, therefore possibly their lives, like I had. But to my surprise, as of this very moment, out of the dozens or so people that I've shared this with no one is still swinging KB's!
And these are people that claimed they were motivated. They claimed they were ready. They witnessed my own transformation. So what happened?
I think almost everyone has the same reactions when first learning to swing. First thing said, "Wow, this is more difficult than I thought!" and " Wow, this really gets your heart going!". What happens after that depends on the person. Most get frustrated because they realize that although it "looks" easy, it's really hard work! The real problem is not driving to the gym, it's having to confront their own laziness or lack of will power and discipline. And that comes down to motivation and the answer to that question is worth a million dollars! How to find it (motivation) when you don't have it. And not only do you have to find motivation you have to keep it!
But what it comes down to , for me, is still the miracle of KB's. Yes, it's hard and it actually works, but you have to actually do it! Most of the time my own motivation gets me through and energizes my workouts, but there's plenty of times when I don't want to do it. But what's the alternative? It's just (for me) and hour of my day, three days a week (minimum). Nothing that I've ever witnessed and experienced for myself has done what KB's have done!
The answers are there, and they're simple, swing the freakin' bell!
One arm swing combination w/36
Set #2 w/36 (counting 5's)
5 one hand swings, 1 two hand swing, x 5 repeats = 30 reps
Thursday, March 8, 2007
Lateral swings, clean and push press
Half of set #1 (5 L, clean, press, lateral swing, trans., 5 R)
It seems as though I'm consistanly back to Thursdays for clean, press combos. I thought I would use the 36 today for a few sets, but after the last 2 days of lower calories I felt I should just stick with the 26. I added in lateral swings to keep my heartrate up and did some double presses in the middle of the workout to make the workout harder.
8:45 KB
Warm up
40 2 hand swings w/26, 1 min. on 1 min. rest x 4 = 8 min.
20 1 swing, 1 trans. w/26, 1 min. on, 1 min. rest (40 reps total per set)x 4 = 8 min.
Total warm up 16 min.
Work sets
#1
clean, press, lateral swing 10 L, trans., clean, press, lateral swing, 10 R
2 min. on 1 min. rest x 4 sets = 12 min. (video shows 1/2 of this set, 5/5)
#2
10 double clean, presses w/2 26's 45 sec. on 45 sec. rest x 4 sets = 6 min.
Repeat #1 x 4 more sets = 12 min.
These last 4 sets (same as the first 4) were much, much harder!
15 L, 15 R, 15 L, 15 R bottoms up cleans x 1 set 3 min. on 1 min. rest
10 L, 10 R, 10 L, 10 R bottoms up clesns x 1 set 2 min. on
My forearms were shot so I wrapped it up!
Total workout 52 min.
Tuesdays 30 rep Swing sets
10:30am KB swings
Warm up
40 2 hand swing w/26, 1 min on 1 min. rest x 5 sets = 10 min. (200 swings)
20L, 20 R 1 hand swings, 1 min on 1 min. rest x 5 sets = 10 min. (200 swings)
Work sets
#1
30 one hand swings L, 45 sec.
30 sec. rest
30 one hand swings R, 45 sec.
30 sec. rest
#2
30 L, 30 R, one hand swings, 1.5 min. on, 1 min. rest
I alternated sets #1 & #2 x 6. Both sets took 5 min. to complete x 6 = 30 min. total. (720 swings)
40 2 hand swings w/36, 1 min. on 1 min. rest x 5 = 10 min. (200 swings)
Total workout 60 min. (1320 swings)
Monday Am weight 128.4
7:00pm 1 hour walk (about 4 miles?)
Menu
coffee/cream 60 cal.
broccoli salad w/raisins 320 cal/
tuna w/mayo 210 cal.
prunes (8) 160 cal.
almonds 40 cal.
coffee w/cocoa 80 cal.
chili pepper soup w/roasted veg.(squash, parsnip, brussel sprouts) and leftover stew meat 500 cal.
meatloaf 300 cal.
grapes 120 cal.
Total cal. 1790
After a solid semi-fast on Sunday, I talked myself into being really hungry today. I know I'll pay the price for the roasted veggies and meatloaf tomorrow.
Tuesday AM weight 130.8 (wha-wha-what?)
6:30 Bikram yoga
10:30 KB swings
Menu
5-11:30am coffee w/cream 105 cal.
12:15 prunes (4) 80 cal.
1:00 steel cut oatmeal w/sliced almonds and milk 455 cal. (300/oats,120/almonds,35/milk)
4:30 chili pepper soup w/butternut squash, 3oz. chicken, and black beans 530 cal.
5:30 2 chocolate sucker @70 cal. each = 140 cal.
Total cal. 1310
I had to do a double take when I stepped on the scale Tues. morning. So I re-weighed myself at 11:30am and took bodyfat %. I had been feeling "beefy" since Sunday and here are my results;
129.8lbs and 18.3% BF. That equals out to 106lbs LBM. Last month (4 weeks ago) my weight was 126.6 and 17.2% BF = 104.8lbs. LBM, and 1 week earlier 128.0lbs and 19.2% = 103.4lbs. LBM.
I have been swinging around heavier weights so that explains it. I knew it was time to re-vamp my diet so I need to make some tough decisions about muscle to fat ratio, and get down to the knitty gritty! I'm leaning toward keeping the muscle, which means I have to weigh more.
Wednesday AM weight 127.4 (where's the beef?)
6:30am Vinyasa yoga
Menu
5-10:00am coffee w/cream 90 cal.
12:00 coffee w/cocoa 80 cal.
12:30 prunes (2) 40 cal.
2:00 steel cut oats w/almonds and milk 425 cal.
5:30 large cabbage salad w/curry dressing, golden raisins (1/4 c.) and chinese pork (4oz.) 620 cal.
6:00 candy sucker 100 cal.
Total cal. 1345
Warm up
40 2 hand swing w/26, 1 min on 1 min. rest x 5 sets = 10 min. (200 swings)
20L, 20 R 1 hand swings, 1 min on 1 min. rest x 5 sets = 10 min. (200 swings)
Work sets
#1
30 one hand swings L, 45 sec.
30 sec. rest
30 one hand swings R, 45 sec.
30 sec. rest
#2
30 L, 30 R, one hand swings, 1.5 min. on, 1 min. rest
I alternated sets #1 & #2 x 6. Both sets took 5 min. to complete x 6 = 30 min. total. (720 swings)
40 2 hand swings w/36, 1 min. on 1 min. rest x 5 = 10 min. (200 swings)
Total workout 60 min. (1320 swings)
Monday Am weight 128.4
7:00pm 1 hour walk (about 4 miles?)
Menu
coffee/cream 60 cal.
broccoli salad w/raisins 320 cal/
tuna w/mayo 210 cal.
prunes (8) 160 cal.
almonds 40 cal.
coffee w/cocoa 80 cal.
chili pepper soup w/roasted veg.(squash, parsnip, brussel sprouts) and leftover stew meat 500 cal.
meatloaf 300 cal.
grapes 120 cal.
Total cal. 1790
After a solid semi-fast on Sunday, I talked myself into being really hungry today. I know I'll pay the price for the roasted veggies and meatloaf tomorrow.
Tuesday AM weight 130.8 (wha-wha-what?)
6:30 Bikram yoga
10:30 KB swings
Menu
5-11:30am coffee w/cream 105 cal.
12:15 prunes (4) 80 cal.
1:00 steel cut oatmeal w/sliced almonds and milk 455 cal. (300/oats,120/almonds,35/milk)
4:30 chili pepper soup w/butternut squash, 3oz. chicken, and black beans 530 cal.
5:30 2 chocolate sucker @70 cal. each = 140 cal.
Total cal. 1310
I had to do a double take when I stepped on the scale Tues. morning. So I re-weighed myself at 11:30am and took bodyfat %. I had been feeling "beefy" since Sunday and here are my results;
129.8lbs and 18.3% BF. That equals out to 106lbs LBM. Last month (4 weeks ago) my weight was 126.6 and 17.2% BF = 104.8lbs. LBM, and 1 week earlier 128.0lbs and 19.2% = 103.4lbs. LBM.
I have been swinging around heavier weights so that explains it. I knew it was time to re-vamp my diet so I need to make some tough decisions about muscle to fat ratio, and get down to the knitty gritty! I'm leaning toward keeping the muscle, which means I have to weigh more.
Wednesday AM weight 127.4 (where's the beef?)
6:30am Vinyasa yoga
Menu
5-10:00am coffee w/cream 90 cal.
12:00 coffee w/cocoa 80 cal.
12:30 prunes (2) 40 cal.
2:00 steel cut oats w/almonds and milk 425 cal.
5:30 large cabbage salad w/curry dressing, golden raisins (1/4 c.) and chinese pork (4oz.) 620 cal.
6:00 candy sucker 100 cal.
Total cal. 1345
You can Do What You Want
This whole "taking responsibility" thing has forced me to re-phrase alot of what I find myself saying lately. I realized quite a while ago the differences between "I wish" and "I want". I think alot of us could catch ourselves confusing the two if we really listened to what we say.
When I was heavier, I used to complain to Mark every once in a while that I wanted to lose weight. He would always quickly tell me that I didn't want to, because if I did, I would! I couldn't argue with that! That was true, I knew how (to lose weight), I just didn't want to, I didn't want it enough. I would've rather get caught up in the "unfairness" of it all, unfair that I would have to suffer, although I was suffering but in a different way (that's different post!)
So the other day when Mark and I were talking about, what else but, my diet, I knew it was time to re-vamp it because my goals have changed and what I was doing wasn't working (that's different post!). And he has been "Warrior Dieting" for quite a while now and it works great for him, in fact his bodyfat is lower than it's been since probably his bodybuilding days. And although he didn't suggest that I go back to more of a Warrior Diet style of eating, I was quick to shoot it down. (we were talking generally about different approaches)
I believe the conversation went some thing like this, (me talking) "I've been re-thinking the Warrior Diet again lately but I just can't do that (warrior diet), I can't wait to eat until 2:00, I need to eat earlier, I just can't do that, like you."
I knew right after I said those things, and after hearing them out loud, what I was really saying was I didn't want to. And that's when I had to remind myself, hey, I can do what I want.
I can do what I want. I'm in control. It's not going to kill me to not eat until 2:00. Why can't I do that? I'm just making excuses, (why? who knows, it doesn't matter right now!) I can do what I want!
So when it comes down to making changes in your life that you can control that will make your life better (that's different post!), lose weight, exercise more, make your lunch everyday, get to work on time, read to your kids, take your dog for a walk, clean out your car, clean out the garage, etc., you can do what you want.
When I was heavier, I used to complain to Mark every once in a while that I wanted to lose weight. He would always quickly tell me that I didn't want to, because if I did, I would! I couldn't argue with that! That was true, I knew how (to lose weight), I just didn't want to, I didn't want it enough. I would've rather get caught up in the "unfairness" of it all, unfair that I would have to suffer, although I was suffering but in a different way (that's different post!)
So the other day when Mark and I were talking about, what else but, my diet, I knew it was time to re-vamp it because my goals have changed and what I was doing wasn't working (that's different post!). And he has been "Warrior Dieting" for quite a while now and it works great for him, in fact his bodyfat is lower than it's been since probably his bodybuilding days. And although he didn't suggest that I go back to more of a Warrior Diet style of eating, I was quick to shoot it down. (we were talking generally about different approaches)
I believe the conversation went some thing like this, (me talking) "I've been re-thinking the Warrior Diet again lately but I just can't do that (warrior diet), I can't wait to eat until 2:00, I need to eat earlier, I just can't do that, like you."
I knew right after I said those things, and after hearing them out loud, what I was really saying was I didn't want to. And that's when I had to remind myself, hey, I can do what I want.
I can do what I want. I'm in control. It's not going to kill me to not eat until 2:00. Why can't I do that? I'm just making excuses, (why? who knows, it doesn't matter right now!) I can do what I want!
So when it comes down to making changes in your life that you can control that will make your life better (that's different post!), lose weight, exercise more, make your lunch everyday, get to work on time, read to your kids, take your dog for a walk, clean out your car, clean out the garage, etc., you can do what you want.
Tuesday, March 6, 2007
A Deeper Meaning
Why is it that most of us reach a point in our lives that we constantly look for the deeper meaning. Coincidences, "signs", signals? From wondering why we make certain choices to why fate makes choices for us. We are looking for answers, trying to "figure it out". And sometimes we can get so caught up in trying to find the reasons why we do the things we do, or why certain things always happen to us, that it becomes an excuse to not take control.
For instance, I thought for many years how unfair it was that I couldn't eat everything and anything without getting fat. I saw other people that were "skinny" eating what they wanted and not worrying about their weight (or so I thought). So I gave up, and let my weight get out of control. Once I took back control, and responsibility, I wonder why did I do that (let myself be overweight for almost a decade), what was the deeper meaning? I could go on and on about why I think I did, but at this point I don't think it matters as much as what I plan on doing in my future. What I plan to do everyday, (everyday is my future!).
So right now I'm trying to "figure out" where I'm going next as far as my diet and training are concerned. And I recently received an e-mail from someone who tried to explain to me her spontaneous style of training and how she wanted to acheive certain goals (for competition) and how she hoped and expected to get there. I'm no expert on training and I've never been a competitive athlete, but after living with a competive athlete, I know training for competition requires incredible, delibrate planning and focus. I haven't responded yet, and I didn't know why (I hadn't responded) until this morning.
I was so overwhelmed at her lack of focus. I didn't even know where to start. But I did know that it sounded as if she wanted to be and do everything (training wise, perhaps it's also a metaphor, isn't everthing?)! Gee, I know how that feels! Even reading some other blogs lately, there seems to be more self-questioning going on. Should I get stronger? Should I get leaner? Should I get my endurance up, should I put on more muscle, should I take some off, etc.?
So after sharing this with Mark, (the e-mail) he said something brilliant, as usual, (you know I'm married to a genius!), which was, "Without a plan, if you don't know where you're going, that's where you'll be, nowhere!". That's where I feel I am right now, nowhere.
Coincidence, is it a sign?
My plan was to eat less and train as often as I could. And I lost my weight and acheived a level of fitness that exceeded my goals. But no more "willy nilly" eating and training for me! It's not working, mentally, more than physically. And like I always tell others, "If it's not working, change it".
So what's the deeper meaning? Other than,"Let me run this by you and get your opinion on my training" (the e-mail). I can't be and do everything. And that's O.K. But what can I be, and what can I do? Now's the time for me to focus and be delibrate. Figure out what's right for me, right now.
For instance, I thought for many years how unfair it was that I couldn't eat everything and anything without getting fat. I saw other people that were "skinny" eating what they wanted and not worrying about their weight (or so I thought). So I gave up, and let my weight get out of control. Once I took back control, and responsibility, I wonder why did I do that (let myself be overweight for almost a decade), what was the deeper meaning? I could go on and on about why I think I did, but at this point I don't think it matters as much as what I plan on doing in my future. What I plan to do everyday, (everyday is my future!).
So right now I'm trying to "figure out" where I'm going next as far as my diet and training are concerned. And I recently received an e-mail from someone who tried to explain to me her spontaneous style of training and how she wanted to acheive certain goals (for competition) and how she hoped and expected to get there. I'm no expert on training and I've never been a competitive athlete, but after living with a competive athlete, I know training for competition requires incredible, delibrate planning and focus. I haven't responded yet, and I didn't know why (I hadn't responded) until this morning.
I was so overwhelmed at her lack of focus. I didn't even know where to start. But I did know that it sounded as if she wanted to be and do everything (training wise, perhaps it's also a metaphor, isn't everthing?)! Gee, I know how that feels! Even reading some other blogs lately, there seems to be more self-questioning going on. Should I get stronger? Should I get leaner? Should I get my endurance up, should I put on more muscle, should I take some off, etc.?
So after sharing this with Mark, (the e-mail) he said something brilliant, as usual, (you know I'm married to a genius!), which was, "Without a plan, if you don't know where you're going, that's where you'll be, nowhere!". That's where I feel I am right now, nowhere.
Coincidence, is it a sign?
My plan was to eat less and train as often as I could. And I lost my weight and acheived a level of fitness that exceeded my goals. But no more "willy nilly" eating and training for me! It's not working, mentally, more than physically. And like I always tell others, "If it's not working, change it".
So what's the deeper meaning? Other than,"Let me run this by you and get your opinion on my training" (the e-mail). I can't be and do everything. And that's O.K. But what can I be, and what can I do? Now's the time for me to focus and be delibrate. Figure out what's right for me, right now.
Sunday, March 4, 2007
"Walking" off Mojitos
Mark and I had the most wonderful time on Saturday. It was his B-day weekend and we spent the night at a very trendy hotel surrounded by upscale designer shops and gourmet restaurants. And anyone that knows us , know that we are serious home-bodies that never go anywhere, and we like it that way!
So after we checked in around 3:30, we did a little shopping and then stopped for a drink and appetizer, planning on then spending time alone together in our room and then ordering dinner through room service.
Mark spotted the "Mojito" on the menu and we each agreed to order one with our food. Not only do we never go anywhere, but we don't drink either. So after one Mojito I was buzzing! It was awesome! So we ordered another. And I gigggled all the way back to our room. Being drunk in public (we had to walk thruogh the crowds of people shopping and eating) was pretty funny!
I hadn't eaten much earlier, knowing that I would want to take advantage of having to eat out. Something that I've done less than a handful of times during the last 2 years. And I really did want to control myself (with food), but those Mojitos just make you not care. So the food frenzy did get a little "out of control". It was the Mojitos, I swear!
To make up for the "high-calorie day" I, of course, did a semi-fast today. A real semi-fast! I was a real bad girl! I also decided to do my KB snatch workout when I got home since I was so "over-nourished"(lol). And I didn't want to snatch tomorrow after having so few calories today.
It was a very informal snatch workout so I had some fun with it. I had done a heavy swing workout yesterday so I couldn't go heavy today, but I wanted to work my shoulders more. So I combined my snatches with waiters walk in front of my house. I didn't keep real good timing of it but I did around 40 min. after an 18 min. warmup. Here's what I did;
11:15 KB w/26
Warm up
40 2 hand swings, 1 min on, 1 min. rest x 3 sets
10L, 10 R, 10 L, 10R, 1 hand swings 1 min. on, 1 min. rest x 3 sets
16 snatch, transfer, 1 min. on 1 min. rest x 3 sets
Total warm up 18 min.
My glutes were surprisingly sore from heavy swings yesterday, but then I rarely do two KB workouts 2 days in a row.
Work sets
#1
10 snatch L, 10 steps waiters walk, transfer, 10 snatch R, 10 steps waiters walk, transfer, repeat (see video). This set took a little more than 2 min., 2 min. rest
#2
5 snatch L, 10 steps waiters walk, 5 snatch L, 10 steps waiters walk, trans., repeat on other side. This set took a little less than 2 min., 2 min. rest
I did set #1, 6 times and then same with set #2.
Sunday AM weight ? I didn't have a scale at the hotel. (good thing!)
Low calorie day
coffee w/cream 120 cal. (about 3 lg. cups up until 11:15)
steel cut oats w/milk 180 cal.
2 apples 280 cal.
ginger tea 0 cal.
Total calories 580 cal.
I wasn't really hungry, it was more that my mouth was lonely! But I kept thinking, if Royce and Barb can do it, I can do it.
Here's a list of Saturday's food, now you'll know why I had to keep my calories low today!
Menu
coffee/cream
oats/milk/sugar
apple
4:00
steamed mussels w/sausage (every bit including the broth!)
large coleslaw salad, surprisingly light for restaurant coleslaw
bites of Mark's shrimp
2 very strong Mojitos
here's where I lose it at the hotel "mini-bar"
snickers, M&M, plain and peanut candy bars (3 total)
granola bar
snack pkg. of Famous Amos choc chip cookies
snack pkg. oreo cookies (6)
cashews
Then we ordered dinner!
1/2 gourmet pizza w/goat cheese and spinach
Ben and Jerry's ice cream, choco/peanut butter
I think that about covers it!
I started to feel defeated about losing control, and then I decided to get over it. I had a blast! I ate so much, and it felt great! Life is delicious!
So after we checked in around 3:30, we did a little shopping and then stopped for a drink and appetizer, planning on then spending time alone together in our room and then ordering dinner through room service.
Mark spotted the "Mojito" on the menu and we each agreed to order one with our food. Not only do we never go anywhere, but we don't drink either. So after one Mojito I was buzzing! It was awesome! So we ordered another. And I gigggled all the way back to our room. Being drunk in public (we had to walk thruogh the crowds of people shopping and eating) was pretty funny!
I hadn't eaten much earlier, knowing that I would want to take advantage of having to eat out. Something that I've done less than a handful of times during the last 2 years. And I really did want to control myself (with food), but those Mojitos just make you not care. So the food frenzy did get a little "out of control". It was the Mojitos, I swear!
To make up for the "high-calorie day" I, of course, did a semi-fast today. A real semi-fast! I was a real bad girl! I also decided to do my KB snatch workout when I got home since I was so "over-nourished"(lol). And I didn't want to snatch tomorrow after having so few calories today.
It was a very informal snatch workout so I had some fun with it. I had done a heavy swing workout yesterday so I couldn't go heavy today, but I wanted to work my shoulders more. So I combined my snatches with waiters walk in front of my house. I didn't keep real good timing of it but I did around 40 min. after an 18 min. warmup. Here's what I did;
11:15 KB w/26
Warm up
40 2 hand swings, 1 min on, 1 min. rest x 3 sets
10L, 10 R, 10 L, 10R, 1 hand swings 1 min. on, 1 min. rest x 3 sets
16 snatch, transfer, 1 min. on 1 min. rest x 3 sets
Total warm up 18 min.
My glutes were surprisingly sore from heavy swings yesterday, but then I rarely do two KB workouts 2 days in a row.
Work sets
#1
10 snatch L, 10 steps waiters walk, transfer, 10 snatch R, 10 steps waiters walk, transfer, repeat (see video). This set took a little more than 2 min., 2 min. rest
#2
5 snatch L, 10 steps waiters walk, 5 snatch L, 10 steps waiters walk, trans., repeat on other side. This set took a little less than 2 min., 2 min. rest
I did set #1, 6 times and then same with set #2.
Sunday AM weight ? I didn't have a scale at the hotel. (good thing!)
Low calorie day
coffee w/cream 120 cal. (about 3 lg. cups up until 11:15)
steel cut oats w/milk 180 cal.
2 apples 280 cal.
ginger tea 0 cal.
Total calories 580 cal.
I wasn't really hungry, it was more that my mouth was lonely! But I kept thinking, if Royce and Barb can do it, I can do it.
Here's a list of Saturday's food, now you'll know why I had to keep my calories low today!
Menu
coffee/cream
oats/milk/sugar
apple
4:00
steamed mussels w/sausage (every bit including the broth!)
large coleslaw salad, surprisingly light for restaurant coleslaw
bites of Mark's shrimp
2 very strong Mojitos
here's where I lose it at the hotel "mini-bar"
snickers, M&M, plain and peanut candy bars (3 total)
granola bar
snack pkg. of Famous Amos choc chip cookies
snack pkg. oreo cookies (6)
cashews
Then we ordered dinner!
1/2 gourmet pizza w/goat cheese and spinach
Ben and Jerry's ice cream, choco/peanut butter
I think that about covers it!
I started to feel defeated about losing control, and then I decided to get over it. I had a blast! I ate so much, and it felt great! Life is delicious!
Waiters walks/snatch
Work Set #1
10 snatches L, 10 steps w/26 in snatch lockout (waiters walk)
transfer,
10 snatches R, 10 steps w/26 in snatch lockout (waiters walk)
tranfer and repeat
A Most Interesting Week
This has been a most interesting week! To be honest, I don't want to say that I've been feeling scared about gaining weight since I've come to terms with the fact that I've got no more to lose (weight of course), but I have. And I've been fighting it, feeling scared that is.
There are two things that I know I'm good at, gaining weight and losing weight! But maintaining my weight, come on, who is good at that? Not many. And anyone that has "food issues" finds it almost impossible. That's scary.
Lucky for me the third thing that I'm good at is challenges. And once I realized that I can use maintaining my weight as a challange I'm not so scared anymore. In fact, I'm excited and with new motivation, I'm going to be fine.
Really, the scary part are the emotions connected to food. And that's been my challenge this week. Not the food. The anxiety. So, I'll change my focus, there's more to life than obsessing about food. I think I'll go shopping! Just kidding!
Challenges are an opportunity to grow, rise to an occasion and become a better person. To have a better life. And how can that be scary?
There are two things that I know I'm good at, gaining weight and losing weight! But maintaining my weight, come on, who is good at that? Not many. And anyone that has "food issues" finds it almost impossible. That's scary.
Lucky for me the third thing that I'm good at is challenges. And once I realized that I can use maintaining my weight as a challange I'm not so scared anymore. In fact, I'm excited and with new motivation, I'm going to be fine.
Really, the scary part are the emotions connected to food. And that's been my challenge this week. Not the food. The anxiety. So, I'll change my focus, there's more to life than obsessing about food. I think I'll go shopping! Just kidding!
Challenges are an opportunity to grow, rise to an occasion and become a better person. To have a better life. And how can that be scary?
Saturday, March 3, 2007
Heavy Transfers w/36 & 44
Saturday AM weight 128.0
7:45am 40 min. walk (2.5 mile)
8:45am Bikram yoga
12:15 KB heavy transfers
Warm up w/26
40 2 hand swings 1 min. on, 1 min. rest x 3 sets = 6 min.
40 transfers, 1 min. on, 1 min. rest
Total warm up 12 min.
Work sets
#1 w/36, 40 2 hand swings, 1 min. on, 1 min. rest
#2 w/36, 40 transfers, 1 min. on, 1 min. rest
#3 w/44, 40 2 hand swings, 1 min. on, 1 min. rest
#4 w/44, 40 transfers, 1 min. on, 1 min. rest
#5 (see video) 10 2 hand swings w/36, 10 transfers w/36, 10 2hand swings w/44, 10 transfers w/44, 1 min. on 1 min. rest
I alternated these 5 sets in this order 4 times. All 5 sets took 10 min. to complete x 4 = 40 min.
10 2 hand swings, 20 transfers, 10 2 hand swings w/36, 1 min on, 1 min. rest x 4 sets = 8 min.
Total workout 60 min.
I went to yoga because I hadn't been to Bikram since Tues.(I went to Vinyasa on Fri.)and I needed to stretch out my shoulder. I found myself stalling before my KB workout and finally had to tell myself to "get in the stinkin' gym!" Dang, those afternoon workouts are hard to get motivated for.
Although I know how important my KB workouts are I don't want anyone to think that's it's always easy for me. Sometimes I have to really talk myself into it when I don't feel like it. But like I've learned from Mark, when it comes down to your training, you have to take the choice out of choice.
Saturday turned out to be an absolutely awesome day!
Thursday, March 1, 2007
Double Clean, Double Clean, Push Press
7:30am KB
Warm up w/26
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 w/26's
20, clean, press, transfer (10 each side) x 1 set, 2min. on 1 min. rest
#1
8 double clean, double clean, press, 1 min. on 1 min. rest
#2
10 double clean, press, 30 sec. on 1 min. rest
I alternated these 2 sets x 5. Both sets took 3.5 min. to complete x 5 sets = 17.5 min.. I then repeated set #2, x 2 more sets = 3 min.. Total press combo time = 20.5 min.
10 L, 10 R, 10 L, 10 R, bottoms up cleans, 2 min. on, 1 min. rest x 4 sets = 12 min.
Total workout 47.5
The double presses seemed much easier on my left shoulder, although my shoulder is a little more sore this morning than yesterday. And I'm planning on going to Vinyasa yoga today.
AM weight 127.2
7:30 KB
7:00pm 50 min. walk (I had to walk off some chocolate cake!)
Menu
coffee w/cream, cocoa 160 cal.
steel cut oats w/brown sugar 355 cal.
grapes, 12oz. 180 cal.
broccoli salad 200 cal.
tuna w/tbl. mayo 250 cal.
8oz. grilled salmon 400 cal.
french onion soup w/gruyere, parmesan cheese 250 cal.
chocolate cake 500 cal. (mostly frosting)
Total calories 2295
What comes first? The chicken or the egg? The more I think about food, the more I think about food. It's like a song you can't get out of your head.
Today I'm going to start thinking about my goals for the next 6 months instead. Define them and then map them out and try and get my new priorities in focus.
Thursday was a good day. A happy day.
My Man at 50
Happy, happy 50th birthday to the love of my life, my husband Mark!
Two weeks ago I had the pleasure of training alongside him on a Saturday morning. That's when he is truly "in his element". It's still a little intimidating for me because I know how serious this time is for him. But when I watch and feel his training energy I can't help but recognize the years and years of hard work that drives him to perfect each movement he makes.
I noticed the "purposefulness" of everything he does in the gym. It's no joke! There's nothing casual about it. It's serious sh*#! And as I watched him warm up and then start his work sets, as he was snatching all of this hit me and I thought "Wow, this man is almost 50 years old! He's hot!" and I ran to get the camera to take a picture (picture to be posted this afternoon!).
I also noticed how watching his KB training was like watching him connect with his gymnastic past. It's about movement. Movements of strength and grace. Swinging arcs, power, momentum. It was cool!
I have to confess that I've never really appreciated his physique. Maybe because it has always been part of who he is. Although I have to admit he has always had "killer arms", and beautiful hands. Strong hands. But at the age of 50, how many men are still striving to be the strongest they can be? How many men at the age of 50 have never missed a workout? And I'm sure I'll be able to ask these same questions when he's 60, 70, 80 and get the same answer!
But for today he's 50. And I hope I can help make this a happy day for him (wink, wink). I've never had more love, more respect, more devotion, more appreciation than I have today, for my Man at 50.
Your wife, Tracy
Two weeks ago I had the pleasure of training alongside him on a Saturday morning. That's when he is truly "in his element". It's still a little intimidating for me because I know how serious this time is for him. But when I watch and feel his training energy I can't help but recognize the years and years of hard work that drives him to perfect each movement he makes.
I noticed the "purposefulness" of everything he does in the gym. It's no joke! There's nothing casual about it. It's serious sh*#! And as I watched him warm up and then start his work sets, as he was snatching all of this hit me and I thought "Wow, this man is almost 50 years old! He's hot!" and I ran to get the camera to take a picture (picture to be posted this afternoon!).
I also noticed how watching his KB training was like watching him connect with his gymnastic past. It's about movement. Movements of strength and grace. Swinging arcs, power, momentum. It was cool!
I have to confess that I've never really appreciated his physique. Maybe because it has always been part of who he is. Although I have to admit he has always had "killer arms", and beautiful hands. Strong hands. But at the age of 50, how many men are still striving to be the strongest they can be? How many men at the age of 50 have never missed a workout? And I'm sure I'll be able to ask these same questions when he's 60, 70, 80 and get the same answer!
But for today he's 50. And I hope I can help make this a happy day for him (wink, wink). I've never had more love, more respect, more devotion, more appreciation than I have today, for my Man at 50.
Your wife, Tracy
Fast 30
Wednesday is turning out to be the perfect day for a "fast 30". I have to be at work by 9:00am so yoga class is out, walking takes too long, so KB's fit in perfectly. I loved last Weds. workout with the 30 sec. on 30 sec. rest sets, and I'll definitely do more of that. But here's what I did in about 30 min.;
Warm up
40 2 hand swings w/26, 1 min. on, 1 min. rest x 2 sets
40 transfers w/26, 1 min. on, 1 min. rest x 2 sets
Total warm up 8 min.
Work sets
#1
40 2 hand swings w/36 1 min. on, 1 min. rest
#2
10 L, 10 R, 10 L, 10 R, 1 hand swings w/36, 1 min. on, 1 mni. rest
#3
40 2 hand swings w/44, 1 min. on, 1 min. rest
#4
10 L, 10 R, 1 hand swing w/44, 30 sec. on, 30 sec. rest
I alternated these 4 sets x 3. All 3 sets took 7 min. to complete. 3 x 7 = 21 min. after finishing set #4 the 3rd time I reversed the last 3 sets and repeated them 1 more time (#3, 2, 1 ) for an additional 6 min. Total workout 35 min.
I then took about 10 min. to do some shoulder exercises and stretches.
Wednesday AM weight 128.0
7:00am KB
Menu
5:00-10:00 coffee w/cream, cocoa 85 cal., 120 cal.
12:00 steel cut oats (1/4c. cooked w/2 c. water) 150 cal., milk & sugar 70 cal.
12:15 small broccoli salad w/tuna 200 cal.
2:45 large broccoli salad w/tuna and grapes 420 cal.
5:45 large chili pepper soup w/spagetti squash, black beans, and chicken (4oz.) 510 cal.
Total calories 1550
I made really large portions of salad and soup intending to split them into 2 smaller meals each. So I was able to split my salad, 1/3-2/3, but only had time to eat my soup all at the same time.
Wenesday was a good day.
Warm up
40 2 hand swings w/26, 1 min. on, 1 min. rest x 2 sets
40 transfers w/26, 1 min. on, 1 min. rest x 2 sets
Total warm up 8 min.
Work sets
#1
40 2 hand swings w/36 1 min. on, 1 min. rest
#2
10 L, 10 R, 10 L, 10 R, 1 hand swings w/36, 1 min. on, 1 mni. rest
#3
40 2 hand swings w/44, 1 min. on, 1 min. rest
#4
10 L, 10 R, 1 hand swing w/44, 30 sec. on, 30 sec. rest
I alternated these 4 sets x 3. All 3 sets took 7 min. to complete. 3 x 7 = 21 min. after finishing set #4 the 3rd time I reversed the last 3 sets and repeated them 1 more time (#3, 2, 1 ) for an additional 6 min. Total workout 35 min.
I then took about 10 min. to do some shoulder exercises and stretches.
Wednesday AM weight 128.0
7:00am KB
Menu
5:00-10:00 coffee w/cream, cocoa 85 cal., 120 cal.
12:00 steel cut oats (1/4c. cooked w/2 c. water) 150 cal., milk & sugar 70 cal.
12:15 small broccoli salad w/tuna 200 cal.
2:45 large broccoli salad w/tuna and grapes 420 cal.
5:45 large chili pepper soup w/spagetti squash, black beans, and chicken (4oz.) 510 cal.
Total calories 1550
I made really large portions of salad and soup intending to split them into 2 smaller meals each. So I was able to split my salad, 1/3-2/3, but only had time to eat my soup all at the same time.
Wenesday was a good day.