Archive for November 19, 2009

Leg Day

After yesterday’s shenanigans(what a great word. I’d like to shake the hand of the man(or woman, or frog, or log) who invented that one), I woke up today with SORE and TIGHT hip flexors.

One of my biggest flaws in my training is that I have weak hips. Weak and tight hips. I don’t stretch them enough, and they just aren’t proportionately strong to the rest of my body. It’s something I need to work on, but like stretching, is something that I overlook a lot.

Today was leg day with Ernie, and that on its own is brutal. I wasn’t sure how I was going to hold up with my hips feeling like they were revolting against me. I thought about taking the day off, but really look forward to leg days. I decided to just go with it and I knew I could always stop if I needed to.

I ended up having an AWESOME workout. My hip was a little fatigued throughout, but I managed to push through it and had a sweat-fest of  a session.

The Workout

Everything was 20 reps…

Leg Press, Decline Leg Press, Quick Step Ups(hard to describe..), Prowler, Leg Extensions, Walking Lunges, DB Walking Lunges, Side to Side Bench Jump Overs-quick, Cable Squats(100#), Scissor Jumps, Frog Leaps, Side High Knees, Toe Touches, Bench Jump Overs(this time jumping over the entire bench), Jump Ups onto a stool, Burpees with a scissor jump, Regular Burpees, In/Out Jumps on a Step, More Frog Leaps.

As you can see, some of these are really hard to describe. The good news is that videos are coming.  I am going to spend hopefully tomorrow or Friday (or possibly Sunday) videotaping some exercises. This will be something that I can hopefully do on a weekly basis. I will see how it works out, so stay tuned.

Nutrition

When I eat the way I want, I don’t feel the need to eat any other way. Loving it.

Meal 1: 1 egg, 4 whites, 1/4 cup wheat bran, 1/4 cup rolled oats, 1 grapefruit, 1 TBSP almond butter, 1/2 banana(i love big breakfasts.) +1 shot of amazing grass, 3 BCAA, 2 multi-vits, 1 green tea complex

Meal 2: 1 scoop Jay Robb Protein + 1 scoop glutamine+ Fortune Delight Tea

Meal 3: 1 cup egg whites, 1 sweet potato, 1 tbsp almond butter, 1 apple

Meal 4: 4.5 oz. chicken, 1/4 avocado, green beans, sriracha

I’m totally missing some stuff here and I can’t for the life of me remember what….

Going to take more glutamine before bed.

As if you’re still reading Other Things:

Like I mentioned, I am going to work on getting some videos on here. Let me know what you guys would like to see. New exercises? Proper form? Full workouts? Me dancing around like an idiot?

Lehmehno Joe(Let me know, for all of those who don’t speak idiotbox)

A Lawn-Gas Post and Honesty

Sometimes, I think I like to act like I’m an Olympic athlete. Or like I’m on the Biggest Loser and need to work out all day long. Or maybe I just have a few screws loose in my head. Yeah, that’s probably it….

Today would be a great example.

Workout

I missed boxing this morning in favor of relaxing in front of the computer. I took a shot of Amazing Crack Grass(just you wait to see what I have to say about that!) and let’s just say my energy level was equal to what crack probably does  to you higher than normal.

I went to the gym to CRUSH my back. I wanted to just annihilate it. I decided I didn’t want to workout with my trainer, I wanted to kick my OWN ass today. And wow did I. I wrote out my workout and wrote down the weights I used and reps. I haven’t done this in a LONG time because I got sick of it, but it’s coming back!!! I forgot how motivating it can be!

For back I did: Assisted chin-ups(pronated and neutral grips), Lat Pulldowns, CG Cable Rows(hi-low), MG Cable Rows(lo-hi), One Arm Cable Rows(level)

For abs I did: 3 Planks: 2 were bodyweight for 1:30 and 1 was with a 25 lb plate on my back for 1 minute; I also did hanging leg raises and side planks.

I was going super heavy on all sets for my back. Doing drop sets for the last sets and just going to complete failure. I was that girl in the gym today.(The one that makes annoying noises and looks like she wants to kill a small animal.)

Then, my trainer came over to me and said “Make sure you get chest and biceps in too.”

So, I finished up back and abs, and hopped on the Step Mill for 30 minutes. Afterwards, chest and biceps happened. Again, c.r.u.s.h.e.d. I didn’t go SUPER heavy on chest because I’m really not trying to build my chest, so I keep reps at about 12-15. I was seriously FULLLLLL of energy, so hyper and SO excited to work out.

Chest & Bis(super sets): DB Bench(30lbs each)/EZ Bar Cu rl(45 lbs); DB Incline(30lbs each)/DB Curls(20 lbs each); Cable Flys/21’s(used a 12 lb dumbbell, my biceps were toast at this point.)

2.5 hour workout. Absolutely dead.

Oh, it didn’t end there. I headed home, refueled, took a test at school, dropped off another assignment and then headed to the field to meet my friend to do sprints. We did a bunch of sprints(long and short), agility exercises(he plays arena football), and hill sprints.

I then headed to meet some friends that were playing football at the park(what am I 12? haha) but I can’t turn down playing catch. I love it!! That wasn’t super intense, but about 2 hours later, it was time for boxing.

This was a new boxing class at my gym that I have never tried. It. was. ridiculous. I felt like I had never worked out a day in my life in that class. I was partially fatigued from the day, but it was just a really hard class. Tons of pushups, but not just go at your own pace. The kind where he yells “Down, 1/2 way up, down, all the way up, 1/2 way down, hold it” Yeah. That kind. And he literally gave us NO rest throughout the hour. And it was balls to the walls.

I’m beat.

Nutrition:

I am too lazy to write out all my meals today. Ah, fine.

Meal 1: 1 egg, 1 cup egg whites, 2 apples, 1 grapefruit(they are so good!)

Meal 2: 1 scoop protein powder + 1 scoop glutamine

Meal 3: 1 cup egg whites, 1 sweet potato, 1 TBSP Almond butter, Stevia

Meal 4: 4 oz. chicken, 1 tsp coconut oil, 2 TBSP salsa, 1/2 bag of green beans, 1 apple, 1 TBSP Almond Butter

Meal 5: 4 oz. chicken, 1/4 avocado, sriracha and another grapefruit(they are small)

2173 calories for the day. With all the exercise, that’s good and probably a little low.

AMAZING GRASS: I, like Becca and Genie, am OBSESSED. I SWEAR TO YOU..most energy I’ve ever had in my LIFE this morning. I was a MACHINEEEEEEEE. And the only thing I did different was my shot of amazing grass. Amazing Crack for life!

honest-scrap2

The hot April tagged me for the Honest Scrap Award which asks me to divulge 10 Truths then tag 7 more bloggers who I think will be 100% truthful.

 Here goes…

 1. I am a dirty girl. No not like that. I eat chicken that may or may not be 100% cooked all the way through sometimes(I cook it, put it in the fridge, and sometimes if I’m out on the fly I’ll notice it is a tiny bit pink.). I eat with my hands when my hands haven’t been washed. I will sometimes workout in the morning and go about my entire day without showering until I get home. I am surprised I don’t get sick more often haha. Puking yet?

2. I am totally scared of black ice. I got in a rollover with friends once and it is still something I fear.

3. I once was asked if I had a dog(a month after my dog had died) and for some reason I said yes. This person talked to me about the dog and I just started describing my recently dead dog. Made up stories about what he did, what he looked like, how he acted. About 2 months later I said that my dog died “a few weeks ago” so that I wouldn’t have to keep telling the stories. I still have no idea why i even said I had a dog and it still makes me laugh hahaha

4. I will never understand people who don’t have goals. I don’t care how weird or dumb you might think your goal is, at least you have one. People that just DON’T creep me out.(ahem ex boyfriend ahem)

5. Sometimes I think about how much power we, as humans, actually have. Like if we wanted to, we could rob someone. That person might have anxiety or fear issues for the rest of their life. The fact that every single thing we do affects people is crazy! (i promise i’m not a stoner, i just think a lot haha)

6. Sometimes I feel like a “loser” blogger. I don’t get like hundreds of comments a day like some of the more popular bloggers do. Not that I care really haha but just an odd observation.

7. I also think its funny that one week everything that people eat in the blog world is “as big as their head” and then the next week its “the size of their face”. Little bloggy sayings that catch on.

8. I have been known to not answer my phone for a few days at a time. Sometimes I just want to be disconnected!!

9. I tend to get stuck on a food and just eat it to death. I used to eat like 10 apples a day. Not a joke. haha these days I’ve turned that obsession over to green beans.

10. I think i’m hilarious. People may or may not agree, but i crack myself up, and that’s all that matters.

Okay, since so many of my (2) bloggy friends have already received this…I am giving this to all my readers!! So all 3 of you, repost and do this!!

 

Sunday Bloody Sunday

No worries, I don’t have any open wounds or anything, the song just seemed fitting. After all, it is Sunday, and I like to pretend I have a British accent. So there you have today’s title!

Can you tell I’ve been working for WAY too long? It actually hasn’t been that long, but people NOBODY works out on Sundays. At one point I was the only person here, and right now there are 3 people working out. It’s a big gym, you can feel the emptiness. I guess I’m going a little stir crazy. I have been facebooking, twittering, blog reading and tried to study. That lasted about 3.6 seconds. Then I tried to do some research for a debate we have to do in class TOMORROW. Guess how long I lasted doing that? Search box: Diversity in the workplace is based on faith. Enter. Click first link. Skim. Close window. Done-zo.

I. am. useless. today 🙂

Workout? What workout?

No workout today. First rest day since 2 Friday’s ago. I got to work a little early so I did hop on the elliptical for a solid 18 minutes, but that’s it. I also slept for like 11 hours last night! Woke up well rested at 8:30 this morning. MUCH needed after the measly 5 I got on Friday night, coupled with boot camp and a full day of work. Today I feel nice and refreshed.

Nutrition:

Meals for todizzle.

Meal 1: 1/2 c oats, 1/2 c. wheat bran, 1 banana, 2 TBSP Almond Butter, 1 apple, 1 grapefruit. (Yep. All of that. HA)

Meal 2: 4 oz. chicken, 1/2 cup brown rice, asparagus, 1/8 of an avocado and some sriRACHA.(i spell it like that because i say it like that)

Meal 3: 1 c. spinach, 1 cup egg whites

That’s all I’ve gotten to today and it’s 4 pm. The later wake up had a lot to do with that. I shall be eating meal 4 shortly.

Meal 4: 4 oz. chicken, 1/8 avocado, more asparagus and salssssssssa!

Meal 5: 1 scoop protein, glutamine and agua. I might even get crazy and blend in some blueberries. We’ll see 😉

Have a good evening bloggies! Tomorrow’s workout is Hammys and Back. Ow Ow!

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 I miss summer right now!

Wet Bleachers

Yay for Saturday, right?!

Man oh man I am exhausted. Last night, my mind was literally RACING. I had so many thoughts going on that even though I was tired, I couldn’t fall asleep. That wouldn’ t be such a big deal, normally, but for the last month and a half or so, I’ve been getting up at 5:30am on Saturdays for boot camp!

As soon as I fell asleep, my alarm went off. Don’t you hate when it feels like that?? I probably got about 5 hours of sleep. Again, not that big of a deal normally, except that after boot camp, I had to work until 6pm. Blech.

Boot camp was hard today!

Workout:

Since it was a drizzling a little bit, we didn’t have to do our normal “warm-up” of 15 bleachers. Instead, we ran up the stair parts of the bleachers. Up and down, around, repeat. We did that a few times and then got started on the plyos. Today’s plyos were:

Parachute Sprints

Burpees

Mountain Climbers

Jumping Lunges

Kettlebell Swings

Frog Leaps

Suicides

Spider Push-Ups(just wait until I explain these. And no, these aren’t spiderman push ups.)

Prowler pushes with 35 lb plate down 50 yards and back.

Weight Pack Sprints down 50 yards and back.

We did this including the bleacher runs through twice. Then finished up with 2 laps around the field of Indian Runs.

I thought I was going to die doing the prowler that far. Holy hell, it was intense. That and the spider pushups were enough to wind me.

Spider push-ups: My lovely trainer Ernie has a few screws loose in his head, I’m convinced. These pushups are done with a ladder. The ladder is laid out across the field. You get in push up position with each hand in one of the ladder slots. Go down, start to push up and JUMP your entire body sideways to the next two ladder slots. I think in total it ends up being about 20 pushups. These are SO hard. I thought pushups with a clap in between were hard, HA!

Nutrition:

Food today has been impeccable. I had a phone conversation with my old trainer last night. He is a really good friend of mine and we had a really good and much-needed talk about my training and dieting. It only fueled the motivational fire I’ve got going on.

Meal 1: 1 egg, 1 cup egg whites

Meal 2: 1 fortune delight tea;  1 scoop Jay Robb Protein + 1 tsp glutamine

Meal 3: chicken, avocado, salsa green beans

Meal 4: Repeat

Meal 5: Spinach, chicken, coconut oil, tomato, salsa

Meal 6: Chicken, coconut oil, salsa, green beans

Meal 7: Same as meal 6

Today’s meal plan is really high protein, medium fat, and really low carb. Not every day will be like this, but some will.

Other:

I’m currently at work. I did some work for my clients and am now trying to occupy the next two hours. I’m really tired and bored. I have caught up on blogs, facebook, twitter, etc. I have responded to e-mails. I have gotten caught up with my clients. I have done most of the homework that I needed to(with the exception of one thing that I can’t do on my laptop because it requires using Microsoft Access which I conveniently don’t have.)

1 more hour and then I can eat another meal, start cleaning up the gym and hopefully 6pm will be rolling around shortly after that.

Have a great rest of the day!

The Hip Thrust

I meant to explain this in another post and forgot. Oops.

Okay, so many of you know what a hip thrust is, some may not. The hip thrust that I speak of, is probably a little different than what you are used to seeing. My first trainer, the one that got me into lifting and literally changed my life, invented a butt machine called the Skorcher. This machine is AWESOME and ROCKS my booty. Most gyms don’t have a Skorcher, so I pull two benches parallel to eachother and do them that way.

A hip thrust looks like this:

2608042293_07df761b3c

You can also put a barbell on your lap and thrust with weight. That is what I typically do. There are also single leg variations etc. but if you are looking for a killer glute exercise, this one takes the cake.

These are the heavy hip thrusts I was talking about in my last post. I did about 5 sets and used a barball with 2 10’s on each side for a total of 85 pounds.(When I used to do these regularly, I was thrusting 155 pounds!! Gotta build my strength up….although my glute size hasn’t seemed to go down HAHA. Do not be fooled people, I may have no boobs, but I do have an ass. Ghet-to boo-tay.)

Start building your glutes!! For more info on some great glute exercises, feel free to shoot me an e-mail at fitlizzio@gmail.com My old trainer was a butt-obsessed man and taught me a LOT of great exercises.

My Plan

I like having a plan. It keeps me in line, on track, all that good stuf. That being said, I think I’ve mentioned before that I like a plan that is flexible. Strict without being strict. Makes perfect sense right?! Ha!

I mentioned that I was done competing for the year and that I had looked at doing a show in February. I finally feel ready to start getting disciplined and strict with myself again. I truly feel like I NEEDED the time off that I took from strict dieting.(Although, I definitely had too many treats and am not particularly happy with the weight I’ve put on, but I know exactly how to take it off, so i’m not worried :))

The show I am aiming to do is February 6th. Just shy of 3 months away. Now that I have gotten being sick out of the way, I feel like my body is ready for competition dieting again. I am going about it a little differently this time around. I am incorporating the things I believe in. The last shows I did, I listened to everybody else. This time, I have gained a lot more knowledge, found out what works for me and what doesn’t, and found what I can live with and what makes me happy.

I like high fat, high protein, low carb diets. Before competing, if you were to ask me to lower my carbs, I’d tell you that you were CRAZY. These days, I don’t mind skipping the oats, brown rice, etc. In fact, I don’t really miss that stuff(well, the oats maybe….) I have a crazy love for green veggies though. It is something that grew on me and I think it is now a comfort food for me. Let me explain because I know what you’re thinking…….

Green veggies are a comfort food?! You are nuts!

Well, during comp. prep, there is a lot of night time hunger that happens. Green veggies are something that I can almost always have at any time and they fill me up and keep me from being too hungry. They are gold during comp. prep for me. So, they comfort me.

For this prep, I am going to be eating the usual 5-6 meals a day, but also will be incorporating some of the Fighter Diet rules and am going to eat less starchy carbs than normal. I will have refeed days (probably Saturdays) in which I will lower my fats and up my complex carbs. I am my own guinea pig, so I’m going to see how this works for me, but it is what I tend to do naturally lately, so I think it will work.

So what will my meals look like?

Chicken, avocado, salsa and green veggies will be a pretty typical meal.

Lettuce, chicken, coconut oil, and other veggies with salsa on top will be another typical meal.

Green beans will be popping up EVERYWHERE 🙂

Egg whites with 1 yolk will be a pretty typical breakfast.

Almonds and almond butter will be frequent.

You see, what I learned from my other contest preps is that I love fats! I used to struggle to get 12 g. of fat in per day. I was so afraid of fats!! They scared me because I thought..eat fat, get fat. I couldn’t have been more wrong. Fats keep me full, they taste good, and most of all they help in burning fat. FAT ROCKS.

I’m also going to be eating less calories than my first prep. And doing less cardio. First prep I was eating about 2000-2200 calories per day. That is really high for most people and a lot of food, but I was also doing close to 2 hours of cardio per day plus lifting. Lowering the cardio is essential if i want to try and preserve the muscle. This might be hard for me. I tend to over do it with cardio, and I don’t really notice. For example going for a run in the morning, then doing light elliptical later on, then going to a boxing conditoning class. That is over 2 hours of cardio and it doesn’t seem like that much to me. I am used to over training my body so it is kind of like the “norm” for me now. I have put on a really good amount of muscle for the short time that I have been working on that, and I do NOT want to lose it if possible. In fact, I am EXTREMELY excited about seeing what the muscles look like when I am lean. (Someone has caps on her shoulders these days!! :-D)

So that is the basic nutritional plan that I will be following. I’m really, really REALLY excited about leaning myself out again. My head is and has been in the right place lately and I just know I’m ready.

As far as lifting, I will continue to lift with my trainer on most days, do some of my own workouts when I feel like it. Plyos, plyos, plyos. Lots more functional training etc. It’s also hiking season again so that will be a weekend essential.

I am ready to get this ball rolling and see what my hard work looks like as a lean machine. I am actually going to post progress pictures eventually too. Right now, they are staying private because when I’m not lean, I have no confidence to do it. I am a baby, I know, I’m sorry. I promise that I will take pictures and chronicle everything though!

This post is insanely long and I’m REALLY sorry about that. If you are still reading, God bless you 🙂 I just have a lot on my mind.

 

Hoo-ah!

Well after skipping a day and promising not to, I did it again. Oops! Let’s recap, shall we?

Thursday I got up bright and early for some BOXING. I hadn’t been to that class in a week and a half after being sick and sleeping in on Tuesday(oopsey). It was just as hard as I remember and so much fun! I have said it before, but the combination of a great boxing instructor who also happens to be funny, and a good group of only about 4 people that get to class(always the same people) makes for an awesome class! If you’ve never tried a boxing class(actual boxing, not the cardio-style boxing classes) you really should! They are ahh-mazing.

After boxing, I got a case of the “i have no desire to lift”‘s. I went to the other gym anyways and just relaxed until my appointment with my trainer. I didn’t feel like lifting, but did anyways. It was a so-so workout, but better than nothing. My heart was not into it.

Throughout the rest of the day, I played some football(catch)and ran a few sprints with a friend. A few hours later, I jogged about a mile to one of the gyms I used to go to, chatted with some faces I hadn’t seen in a while, and jogged/walked back. It was a pretty active day, but low-key at the same time.

Today, I slept in because I NEEDED it. I had a leisurely morning, got to the gym and had one of the most fun workouts I’ve had in a long time. I did EXACTLY what i felt like doing, which included HEAVY(for me) deadlifts, heavy hip thrusts(will explain) and reverse hypers. The deadlifts was my favorite part. I took lots of time in between sets and really had fun with it. I probably did 8 or 9 sets total. I started with 95 pounds and went up to 165 pounds. The last few sets were 155, 155 and then 165. There were two power lifters that were lifting near me and one of them came over to me and was telling me to yell “Hoo-ah!” as I pushed through each rep. It was pretty funny and there was lots of “hoo-ah” going on at the gym! I hate to admit, I feel like it actually helped 🙂 Everyone has their noise or breathing patterns when they lift, and i might have to start incorporating the Hoo-ah! haha

Okay, this post is getting very long, I am going to save my other stuff for the next post. Stay tuned!

Food Prep

I get a lot of questions on how I prep my food for the week.

It is SO much easier to get home from the gym and have my food already cooked for me. That way, I just pop it in the microwave and enjoy. I would probably eat only fruits and baby carrots if I didn’t prep, since they are so easy to grab and eat.

Tonight is a great example. I ate my last turkey burger and have been craving chicken lately.(I normally buy either 99% lean ground turkey or chicken breasts at the grocery store and cook them up in bulk and eat that for the week.)

I headed to the store and got 10 chicken breasts. Chicken breasts usually are about 8-10 oz a piece. Tonight, I preheated the oven to 350 degrees and started cutting the fat off the chicken. Scissors make this MUCH easier.

I then cut the chicken breasts in half. I weigh them with my food scale. It never comes out ideally (perfect 4 oz cuts  :)) but I just weigh them anyways. I know about how big a portion is for me, so until you are used to it, weigh them and write down the weight so you know.

Next, I season the chicken breasts (for me seasoning consists of black pepper and crushed red pepperi know, i know. I’m soooo creative. Tell me about it. ) Maybe you could even venture out and get MORE creative and come up with a tastier concoction. I like this combo because I am used to eating plain bland chicken, but most people aren’t, so don’ t be afraid to get creative.

Then I put them in the oven and let them back for about 10-15 minutes. I don’t time it, I just check after about 10 or so minutes and then wait until they are white. (Can you tell how organized I am in real life? Haha)

That is all I do and then I have my meats ready in the refrigerator for me all week. I then cook up the starch I am going to have for the week (brown rice, quinoa or sweet potatoes usually) and same with my veggies. This week is green beans galore. I am pretty sure the check-out guy at the grocery store thought I was absolutely nuts. My cart consisted of 8 bags of frozen green beans, 5 packages of chicken breasts and 4 apples. Rock on 🙂

I am ready to kick this fat off of me. I am ready to rock a leaner body and am frankly sick of staying on plan for a week and then allowing a few treats here and there. I’m over it.  I am ready to be strict and complain about it.

Here is tomorrow’s plan for food:

Meal 1: 1 egg, 1/2 cup egg whites, 1 cup spinach

Meal 2: 1 scoop protein powder, 1 tsp glutamine, 1 apple

Meal 3: 4-5 oz. chicken breast, 1/4 avocado, a shit-ton of green beans and some salsa to top it with.

Meal 4: Salad with chicken, coconut oil, cucumbers, salsa, and tomato

Meal 5: Same as meal 3

Meal 6: Chicken and a bunch of green beans babyyyy.

I love green beans.

*Note: As I go through the day I enter my food into Sparkpeople, that way if I am lagging in a macro, I can fill it, or if I know I need to cut back on a macro, I can accomodate for it. That isn’t what works for everyone, but it works for me. I know where my macros need to be to fuel my body and also start leaning it out.

Anyways, hope that was somewhat helpful.

I leave you with a picture of me puffing up my cheeks and eating while I drive 🙂

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Skipped a day!

LA 09 007This is how I drive. I always have that expression on my face.

 

What?! Ha just kidding, I’m not that consistent.

Sorry friends, totally forgot to post yesterday!!

Let me back it up for ya…….

Tuesday Workout:

Shoulders and Chest. I don’t remember the workout now, but it was a good one. My shoulders were screaming by the end. Chest was just okay.

I also ran 4 miles, did an hour of boxing conditioning and 30 minutes on the elliptical. Some days the cardio queen inside me surfaces. Tuesday was one of those days.

Nutrition:

Everything was good, but a fun size pack or two of m&m’s definitely grazed my lips. Everything else was good though.

Now for today, LEG DAY

Workout

Another grueling workout by Ernie. Let’s see if I can remember it alll….

Step ups, Smith machine squats, Leg press jump ups, scissor kicks, heavy decline leg press, heavy standing leg press, regular jump ups, sled pushes, db walking lunges(seriously down and back across the entire gym. so effing far!), bench jump overs, squat jumps, toe touches, burpees, burpees with a med ball, and frog leaps.

That entire circuit, 3 times through. I was a sweaty mess when that was over with. I swear, I think Ernie has a few screws loose when he plans our leg days 🙂 I can’t argue with the changes I’ve seen in my quads though! (Now if only I could kick as much ass on my diet and see the changes :))

I also did 20 minutes of light elliptical and played football with my friend Brian! He came to the gym so I could train him and he had a football in the car. My inner tom boy wanted to play catch so we went to a nearby park and threw the football around for a while. I’m not going to brag but, watch out Cardinals I’m trying out next year! (i kid, i kid)

Nutrition:

A so-so day. My meals were out of whack, but so was I. It was a weird day with food, but I fully plan to turn that around tomorrow. It wasn’t a bad day, just not great. I like my scheduled meals.

Otha brotha:

The reason my meals were so out of whack was because…I WENT APARTMENT HUNTING. My friend from elementary school and I recently got in touch again. Who would have figured that she ALSO competes and is trying to get into fitness modeling. Talk about a perfect roommate. We found a great apartment and will be moving in first week of December!! That will be awesome. Massive food preps will be occurring in the near future 🙂

 

That’s all I’ve got time for tonight my friends. How dare me forget to post like I did yesterday!! Tomorrow I’ve got boxing in the morning, followed by I think back and biceps. Then a little more cardio, taking a test at ASU, and  not going to class. Lovely Thursday!

 

Fruit by the foot?

Hola!!

I have a test to take, so let’s get right to it! Be sure to read the bottom section for a mini-rant! 🙂

Workout

First of all, a few readers asked me about “bus drivers”. To do this exercise, take a weight plate (I used 10 lbs, but you could use a 5 lb or less if needed…or more if needed too!) Hold the plate straight out in front of you, arms straight with a slight bend to your elbows(you never want your joints to be “locked out” while exercising) and then twist your arms right and left, as if you were driving a car. It starts to burnnnn after a bit 🙂 Try it and let me know how it feels!

Ok, on to today…this was a good one! I was back with Ernie(trainer) and although he repeatedly blamed me for getting him sick (oops hehe) he gave me one hell of a workout. Today was Hams/Back

Straight Leg Deadlifts, Leg Press with feet together, Lying Ham Curls, Single Leg Romanian Deadlifts, DB Side Lunges, Seated Ham Curls, Seated Row Machine, Close grip Cable Pulldowns, Cable Rows(high to low, then low to high), Seated Rows, and One Arm Rows.

Yes-deadly.

I had warmed up for that workout on the elliptical, and afterwards did 20 minutes on the stair mill at Level 8. 2 minutes of single step, 2 minutes every other step. It had me sweating like a murderer on trial(in real life, my saying is much worse, but this is public :)).

Nutrition:

Eats today were fab. Breakfast was a little bit ‘huger’ than I meant it to be, and I think I was eating fruit by the foot.  Oh well ! 🙂 The beauty of eating clean is that almost anything goes, as long as its clean (for the most part. Don’t take that toooo literally. Or do?)

As I was about to make my oats this morning, I realized that I was basically out of almond butter. SO, like any normal person would do, I made oats in a jar 🙂

Meal 1: 1 egg, 1/2 cup egg whites, 1/4 cup rolled oats, 1/4 cup wheat bran, 1/2 banana, 1.5TBSP? Almond butter, an apple.

Meal 2: 4 oz. ground turkey burger, mustahhhd, another bag of green beans(addicted i tell ya)

Meal 3: 4 oz. ground turkey burger, mustahhhhhhhhhd, red bell pepper, salsa

Meal 4: 1 egg, 1/2 cup egg whites, 1 grapefruit, 2 humongous apples

Meal 5: (This was in between class and I stupidly forgot food.) Clif Bar(Totally out of the ordinary..i don’t eat bars hardly ever and to be honest, they are WAY too sweet for me.)

Meal 6: Bag o’ Green Beans(ask me for the recipe ;-)), anotha grapefruit and another HUGE apple. (ok so this wasn’t a meal, more like a I WANT FRUIT AND VEGGIES snack.)

As you can see, today was NOT a typical day of eats for me. It was a little bit off the wall, but it was what I wanted to get me through this longggg day. Tomorrow will be much more mundane, don’t you worry 😉

Other shizzle:

All i’ve got for today is this: I was buying some more crushed red pepper at the store today because a girl’s gotta have her crushed red pepper, and I came across a spice jar that was labeled as “Black Pepper/Red Pepper mix”. AWESOME, i thought to myself, as most of the things I eat I add both crushed red pepper, and black pepper to.

SO, like a good girl, I looked at the ingredient list.Black Pepper, Crushed Red Pepper, Partially Hydrogenated Oils. Ummmmmmmmm what?!?!? REALLY?!?!

Please, tell me, WHY OH WHY is that necessary?!?! If you can give me one good reason I’ll get off my soap box, otherwise, I’m pouring suds all night. UH OH we have a horrible comedian in the house. Watch out!

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