Live To Win!
It's not about the destination, but it's all about the journey
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Workouts 5/18 – 5/24/ 2014
June 2, 2014
This week went well. At my weigh in I lost 2.5 lbs. Yay!!!! Made it through week 3 of my program. This week was tough because it had me weight training five times during the week. There were moments of procrastination, but I pulled myself together and got through it. Once again the workouts below are 3 sets of 10 to 15 reps. I have a home gym and this is where I train. Some of the exercises had to be modified since I didn’t have the equipment. You can find this workout on bodybuilding.com, Jamie Easons LIVEFIT program.
Eating plan is still the same. I try and stay between 1200 – 1500 calories. On days I am not training I stay closer to 1200. The coconut water, to me, is not very tasty. I’m still drinking it because I know it is good for me, but I drink it fast to get it down. Some of you might like it. I’m just struggling with it. Chia seeds are my favorite. The fiber content is great and I love sprinkling it on yogurt.
So below was the workout for this past week……….
Monday: Legs/Calves (3 sets x 10 – 15 reps) (45 second rest between sets)
Leg Extensions
Wide Stance Barbell Squat
Lunges
Dumbbell One – Legged Deadlift
Lying Leg Curls
Seated Calf Raise
Standing Calf Raises
Tuesday: Back/Biceps (3 sets x 10-15 reps) (45 sec rest between sets)
Wide Grip Seated Rows
Wide-Grip Lat Pulldown
Seated Cable Rows
Hyperextensions (back extensions) on stability ball
Alternating Dumbbell Curls
Incline Dumbbell Curls
Alternate Hammer Curls
Wednesday: Chest/Triceps (3 sets x 10-15 reps) (45 sec rest between sets)
Push Ups (m0dified, my upper body strength is still not the greatest right now)
Incline Dumbbell Press
Dumbbell Flyes
Decline Dumbbell Flyes
Lying Triceps Press
Tricep Dumbbell Kickbacks
Standing Dumbbell Triceps Extensions
Cable One Arm Tricep Extension
Cardio: 30 min Treadmill, 15 min Bike = 45 min Cardio routine
Thursday: Legs (3 sets x 10-15 reps) (45 sec rest between sets)
Leg Extensions
Wide Stance Dumbbell Squat
Dumbbell One-Legged Deadlift
Lying Leg Curls
Seated Calf Raises
Standing Calf Raises
Cardio: 30 min on bike
Friday: Shoulder/ABS (3 sets x 10 – 15 reps) ( 45 sec rest between sets)
Seated Dumbbell Press
Back Flyes With Band
Front Dumbbell Raises
Arnold Dumbbell Press
Side Lateral Raise
Seated Bent-Over Rear Delt Raise
Crunches
Leg Raises With Stability Ball
Saturday: Cardio Day
01:06:00 walk/jog on the incline trainer
Weigh In: -2.5 lbs
Workouts 5/11 – 5/17/2014
May 24, 2014
Sunday: Day Off
Monday: Chest/Ticeps
Pushups
Dumbbell Bench Press
Flat Bench Dumbbell Flyes
Pushups
Standing Dumbell Extensions
Triceps Pushdown
Cardio: 40 min walk on treadmill
Tuesday: Back/Biceps
Wide-Grip Lat Pulldown
One- Arm Dumbbell Row
Seated Cable Rows
Underhand Cable Pulldowns
One Arm Dumbbell Preacher Curl
Standing Bicep Cable Curl
Cardio: None
Wednesday: Legs/Calves
Lunges
Leg Extensions
Wide Stance Dumbbell Squat
Leg Curls
Standing Calf Raises
Seated Calf Raises
Cardio: None
Thursday: Shoulders/ABS
Seated Dumbbell Press
Dumbbell Front Arm Raises
Side Lateral Raise
Seated Bent-Over Rear Delt Raise
Exercise Ball Crunch
Air Bike
Cardio: None
Friday: Off Day
Saturday: Cardio (Long Day)
01:05:00 X9i Incline Trainer
Sunday the 18th was my weigh in date. Down 1/2 lb. I guess it’s better than nothing. I have to learn to quit defining my journey in weight loss by the scale. Such a bad habit and one that is hard to let go. I’ve been told to judge my progress by how I feel, how my clothes fit and do body measurements. The scale is the worst thing you can use because of body fluctuations. Plus with all the weight training I have to remember I am gaining muscle and muscle weighs more than fat. Also fluid intake, especially for women, can mess with your weigh ins on the scale.
When I am doing these exercises above, I usually go 3 sets x 10 – 15 repetitions. I keep a journal of my workouts so when repeating the same exercise next week (if that is what the plan calls for), I have an idea of the weight to start with. Sometimes I go up in weight, and other times I stay the same. I’ve actually had to drop my weight down to finish off a set a couple of times. Just depends on the muscle group (like my shoulders are weak).
My diet has remained the same. 1200-1500 calories is what I am shooting for in a day. I take multi-vitamins, Calcium, Fish oil, baby aspirin (for my hear) and Osteo Biflex for my joints. I also take EAS Betagen with Revigor to aid in muscle soreness and recovery. I use Body Fortress Whey Protein, which is easily found in the grocery store, Wal-Mart, or health food stores. This works for me. I just started drinking coconut water and put Chia Seeds in most of what I eat. I can’t tell a huge difference right now because I just started and will keep you posted on what I think about the products.
I can see by what I have posted that I need to increase my cardio. I will try this next week and see if it helps at all. Next week will be challenging as the workouts are 5 days a week instead of the 4 I have been doing. Til then stay safe and stay strong!!
Bingeing
May 13, 2014
We all have those day: Up late at night, hungry and are craving sugar or something salty. There on the shelf is a bag of chips and some ice cream in the refrigerator!! Next we know, we are sitting in front of the TV eating all these calories to no avail.
You go to a party and know you should be eating all the healthy snacks (like veggies, fruits, grilled chicken) but the temptation is just to great and you end up eating the little sandwiches made with real mayonnaise and while you’re at it, nibble on the dessert as well!
I’ve been there. Haven’t you? When you stay to a strict, clean, eating plan eventually your body is going to crave what it misses. It always strikes at just the right moment when those certain forbidden foods are made accessible.
There are several ways you can avoid the dreaded binge monster:
1) Ask yourself why you are bingeing. Are you craving sugar, salt, etc? Are you eating out of emotional feelings? Are you a late night snacker? Are you feeling pressured into eating?
2) If you know you are prone to bingeing, then have a plan.
3) Clean out your cupboards
4) Have some raw veggies or fruit available to snack on
5) If you have to have chips, crackers, etc., read the serving size. Put only that amount in a dish and slowly eat it.
6) Allow yourself one cheat day (or cheat meal) a week. If you are craving chocolate, or dessert, or pizza, etc., go ahead and have it. The cheat day/meal could also be because you are going to a party, out to dinner, etc.
7) Don’t ever feel pressured into eating what you know you can’t control. This is your chance to do something for yourself. Don’t give others that control. Stand up for yourself and choose accordingly.
8) Remember after you binge, it’s always a little more difficult to get back on the wagon. At least I find it hard. I feel so disappointed that starting back seems a little more difficult, which brings me to number 9.
9) Forgive yourself!!!!!!!! We all make mistakes. It’s going to happen to the best of us. Be strong. Log what you ate and move on. Check it off as a cheat day and get back in the saddle.
10) Log your food. By logging your food you will see all the calories you consumed for that day. If you are right at your calorie maximum intake, that in itself may keep you from bingeing.
11) Pray to God (or your higher power) for help. There is much greatness in the power of prayers. God will help you stay the course and when you fail, he will be there to put you back in line.
Just remember, bingeing is part of the recovery process. It didn’t take you overnight to gain weight and it’s not going take you overnight to loose it. We will hit rocks along the journey and then need to pick ourselves up and move forward, not backwards.
Workouts for 5/4/2014 – 5/10/2014
May 11, 2014
This weeks workout went really well. I started doing Jamie Eason’s LiveFIT workout from bodybuilding.com. It’s a 12 week program so I have 11 more to go. I added some cardio during the week and found myself down 2 lbs. I’ll take it! The workouts were as follows:
Sunday – Off
Monday – Chest/Triceps
Tuesday – Back/Biceps
Wednesday – Legs/Calves
Thursday – Shoulders/ABS
Friday – 1 hour cardio (Incline Trainer)
Saturday – o1:13:50 cardio (Incline Trainer)
-2 lbs at weigh in
Nutrition: I have kept myself on a 1200 – 1500 calorie restriction. I am mostly staying close to 1200. I’ve added chia seeds back into my eating plan. I find them filled with Omega – 3 fatty acids and fiber. They aid in digestion and help calm the intestines. I’ve been trying really hard to get my water intake in and have been drinking green tea for the antioxidants. I’ve pretty much cut my coffee out and replaced it with hot Green tea. I’ve been logging my food in daily. I use SPARKPEOPLE’s nutritional journal. It comes in really handy and the app they have for the iPhone or android phones is really nice.
I am hoping this week coming on will be just as successful!!
Just me :)
May 20, 2013
(Me on Sunday mornings when I have my weigh-ins )
While I was running I started to think about how great it feels to see improvements! I am not a fast runner…more a walker and jogger. My times are slow but today I improved by a minute and a half. It is so rewarding to see that after all the hard work I have been putting in, it’s finally starting to show. I have a friend that reminds me it’s not about getting to the end, but about the journey on your way there. How true that is!! So many times we are in a rush to quickly reach a goal, and seldom do we take a moment to appreciate the baby steps it took us to get there.
I want to appreciate every step in this journey. I am setting small goals for myself and celebrate when each goal is met. I am trying to drop weight and get in the best physical condition I can achieve. I gained around 10 lbs after my back surgery a couple of years ago. Before that I was around 20 pounds overweight. So you can say I have a total of 30 pounds I would like to say good-bye to. So far I am down 8 pounds and pat myself on the back for doing so 🙂 I am logging my food daily using livestrong.com “My Plate” calorie tracker (livestrong website). I have it set up as an app on my iPhone and iPad and I am trying to stay within a 1200 – 1500 calorie range: 1200 for the days I don’t train and 1500 for the times I do. This seems to be working well for me and I will continue on this path until I hit a plateau.
This weight loss journey is going to be a memorable one. On top of logging in my workouts, food and blogging here on WordPress, I am keeping a journal. I try and write daily about my day and my feelings. I read that keeping a journal helps you to clarify your thoughts. I have found that it is helping me stay focused on my goals. I also write down the things I have to be grateful for, and notice that my mood is elevated by doing so.
Besides the challenge of physically improving myself, I am also working on myself spiritually and emotionally. I believe in God. I was raised as a Catholic and attended parochial schools all the way through high school. I drifted away from Catholicism and later in my adult years (and very recently) found a Baptist church I connected with. Along with attending services, I have come across a wonderful app from YouVersion that I use daily. Here is the website YouVersion. This is an awesome site and app if you want to read the bible, devotionals, and other spiritual material. They have several plans to choose from and the best part is it’s free! I have chosen several plans to read from and make sure it’s the first thing I do every morning. It’s a great way to start the day!
So that leaves me with the emotional part. Probably one of the hardest parts to deal with….trying to love myself. It’s so easy to put ourselves down and I have mastered this action. I mean, I know I am a good person and all, but with my weight gain my self confidence and self esteem have just taken a dive. However, my workouts are a godsend! I can actually feel my self confidence and self esteem starting to peak around the corner. Not fully there, but I can finally see a light at the end of the long dark tunnel. Not a bright one, rather dim, but I know I am headed in the right direction and it feels good 🙂
So with all that being said, I will exit by posting my workout for today below. Hope everyone is having a blessed day!
This is an iFit workout, using the X9i treadmill.
Bright Angel Trail, Part 2
3 Miles 50:58 16:59/pace (Slow workout due to injury)
Average HR: 128 bpm Max. HR: 157 bpm
Picture above is my course outline. Picture just below is how Google Maps gets their views of the hiking trails I am doing. I wonder how much that thing weighs on his back? I was able to complete this workout all in street view, with beautiful images of the Grand Canyon.
Live To Win! 