Personal Health Intiative Training

Archive for August, 2011

Wednesday Workout/Clean Eats

*Tuesday side note: Went to spin class in the morning…nothing like getting your butt kicked by a pregnant spin instructor at 5:30 in the morning! LoL!

Today

Circuit One

  • Flat Bench Barbell Press x 20
  • One Arm Rows x 20
  • Military Shoulder Press x 20
  • Bicep Curls x 20
  • Tricep Kickbacks x 20

Circuit Two

  • REPEAT

Circuit Three

  • Flat Bench Dumbbell Press x 20
  • Seated Row x 20
  • Military Shoulder Press x 20
  • Bicep Curls x 20
  • Tricep Rope Pressdown x 20

Circuit Four

  • REPEAT

Circuit Five

  • REPEAT

This morning was a little rushed so I did not get to pack a regular lunch BUT, I managed to avoid McDonald’s! I made a quick shake…takes 1 minute.

Breakfast

Shakeology with tsp of natural peanut butter, half a banana, and unsweetened almond milk.

Snack

Mixed Nuts and other half of banana (took 1 minute to throw these in my lunch bag. Time is never an excuse).

Lunch

Canned tuna with mustard on Arnold 100% whole wheat thin (100 calorie), pre-sliced roll. Zucchini and Squash mixed. 8 oz of orange juice.

Snack

Granola bar and mixed fruit

Dinner

Protein Pancakes: Scoop of cytogainer with four egg whites. I had to eat dinner late so my calorie intake at dinner was not very high. This is a great low-calorie, quick meal to make.

*Today I ate about 2100 calories which is what an active women my age should be eating on a regular basis. You always have the option to eat less one day and more on another but never drop your calories below 1200. If you are trying to lose weight stick to around 1500 calories so you won’t be a ravenous hungry beast at the end of the day. I will eventually include a detailed breakdown of protein, fat and carb intake.

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Monday Workout/Clean Eats

Circuit One

  • 20-30 Bodyweight Squats
  • 30 Stationary Lunges
  • 20 Hamstring Curls
  • 30-50 Calf Raises
  • 10-20 Jump Squats

Circuit Two

  • 20-30 Bodyweight Squats
  • 30 Stationary Lunges
  • 20 Hamstring Curls
  • 30-50 Calf Raises
  • 10-20 Jump Squats
  • Follow with 5 minutes of fast walking at 10% incline

Circuit Three

  • 20-30 Bodyweight Squats
  • 30 Stationary Lunges
  • 20 Hamstring Curls
  • 30-50 Calf Raises
  • 10-20 Jump Squats

Circuit Four

  • 20-30 Bodyweight Squats
  • 30 Stationary Lunges
  • 20 Hamstring Curls
  • 30-50 Calf Raises
  • 10-20 Jump Squats
  • Follow with 5 minutes of jogging on the treadmill

Circuit Five

  • 20-30 Bodyweight Squats
  • 30 Stationary Lunges
  • 20 Hamstring Curls
  • 30-50 Calf Raises
  • 10-20 Jump Squats

Cardio

Alternate between bike, treadmill, and elliptical for 45-60 minutes. Total time: 2 hours

Pre-workout

Pure Protein Chocolate Deluxe Bar (180 calories) and Xtend

Breakfast

Shakeology with half banana and 1 cup of unsweetened almond milk

Snack One

Two Van’s Organic Waffles with 2 oz of non-fat greek yogurt

Lunch

1/2 cup of canned tuna, 4 oz of non-fat greek yogurt, handful of mixed nuts, on whole wheat pita

Snack Two

Apple and mixed nuts

Dinner

5 oz of Shrimp and Quinoa with Spinach

Nightime Snack

1 scoop of Optimum Natural Casein Protein w/water

Come this far

Last week was one of the worst weeks I have had in a very long time. The only help that I had at work is gone.  So now I am back to square one……working long hours. 

I am praying, hoping, and wishing that this will not last long. But as I was told last week, “hope is not a plan.” So I will be busting my butt to get someone in there with me no matter what it takes. This time, I know what signs to look for. I know that everything is a learning experience but God, how long is it going to last!

On a positive note, I still worked out during this time of stress. I did eat a little off my plan…fries, cookies, cake, chips etc…but surprisingly, I did not gain weight. I guess keeping up with my workouts helped but I physically could tell the difference. I felt weaker because I was not eating right.

I am still alive, so I managed to deal with everything ok with the help of friends. I am counting on a better week although I wonder what is in store. I am chugging along, staying committed and looking to the future.

Wish me luck! I can’t forget how far I have come…when I feel like giving up I am going to look at this picture. I refuse to let all of my hard work be in vain. This will be my motivation to keep pushing it.

I’m tired

This must be what they mean when they say, “the road will get rough.” I am feeling mentally drained and emotional right now. I don’t think that people give athletes enough credit. To get up every day and train, stay focused, and stick with your goal is very hard. Physical training has an emotional connection that goes right along with it. That is why God invented sports psychologists!

This morning was very hard for me. It was hard getting out of bed, it was hard getting in the car, it was hard putting on my mP3 player, and the workout seemed extra long. I could not even muster up enough strength to do any cardio. My weight training session lasted for 45 minutes. (I am trying a new routine) and it was tough! On top of that, I decided to make some waffles when I got home and they ended up burning! So although I do have victory and take pride in the fact that I can continue when I want to find every excuse not to, I am mentally tired. Yesterday, I even thought about giving up this goal of getting ready for this competition. Sometimes I feel like I am just wandering out there trying different approaches to training but not really sticking to any one plan. But because I am not a quitter, I have to find some kind of way to encourage myself. No one is going to wake me up everyday and drag me to the gym or tell me not to eat that junk food. I don’t have anyone that gets up with me in the morning, pushes me in the gym or fixes all of my clean meals for the week and helps me do that on top of all the other duties I have every day.

I’m always the encourager but sometimes I need some encouragement. Somehow I have to dig down deep and get up the will and drive to keep going on this journey. Sometimes I wish I could be like everyone else and just have “regular” goals but my mind does not function like that.

I am tired and I don’t know if it is more mental than physical but I have to keep going. I am not going to lie and tell you everything is perfect because it’s not. I am struggling to stick to my goal. Yes, I go to the gym, do my routine, and I eat right (although I still have some work to do in this area). This is the real part of this commitment. But I will never give up. I have to work on a plan to get organized which means coming up with a nutritional plan and getting some sort of coach that will keep me on track.

Now I am off to get ready for work and whatever this week has to offer.

“Perseverance is the hard work you do after you get tired of doing the hard work you already did.”

Success Each Day

I believe in celebrating each victory, especially when you are able to be committed when everyone else around you is not. Yesterday at work, we had two functions. At each of these functions there was food (chips and honey buns to be exact). Now normally I would have indulged in these treats even though I was not hungry. When junk food is in sight it is hard for me to resist. The function also provided water with the soda. So, I grabbed a bottled water. This kept me from going after that bag of Doritos that was just calling my name! I also had to tell myself to remember my goal. Saturday is my day to eat my cheat meal and if I can’t hold out until then, I will never get to where I say I want to be. I can’t keep doing the same thing over again and expecting different results, that’s just insanity.

Trust me, it was not easy. It is a constant struggle for me but I have reached a point where I am tired of being just like everyone else. I’m tired of making excuses for why I continue to do what is not good for my body and feeling guilty afterwards. Yes, I might be the only person not eating the cake or the chips but I have a goal in mind. I am not going to waste all of my hard work and effort in a moment of impulsiveness.

Yesterday was a success. I worked out, ate clean, avoided junk food and felt pretty good at the end of the day because it was due to MY OWN EFFORT! Here is to another good day of clean eating and exercise. Off to the gym to lift! (Watch, I bet you they will have junk food at work again today! Lol! It never fails…always facing the temptation.)

It takes mental preparation to be successful in living a clean lifestyle. Don’t get sucked into the cycle of eating junk, feeling guilty, and dieting. This is a 24/7 life…remember, the results are worth it!

One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life.
– Edward B. Butler

Support

Ok, I have been doing this so long it is like I am on auto-pilot. I wake up in the morning and go do my usual routine before work. A couple of times a week, I get some cardio in after work as well. I just heard from a friend who is lacking the support she needs to stay focused on getting healthy. I know it is hard….especially when most people around you could care less about their health and eating right let alone exercise. Let me share a few things that helped me get through my rough point. I was not always this person who loved to exercise and I did not always eat clean. I was introduced to it and found ways to make it my lifestyle. If you are struggling, try some of these tips to get on track.

  • Change your perspective: We are emotional creatures…especially women. You need to change the way you think about food. Yes, food should be enjoyed and fun to cook and taste good also. But, remember that we eat because it provides nourishment for our bodies and keeps us alive. Food is not something to turn to when you are mad or upset. When you get upset, go for a walk, call a friend, or write in a journal. Substitute your unhealthy habit of emotional eating with something else. You have to have something else to turn to.
  • Seek out support. I am going to tell you know…if your family was not eating healthy before, they won’t do it now! Don’t expect them to want to change their lifestyle and support you with your new choices. It does not always work like that. You cannot force people to do what you want to do. This is not about them, it’s about you. You might even get some people who become jealous or even criticize your new lifestyle so be prepared for that. Joining a gym really helped me. I started taking dance classes and I met a really good friend that way. She and I have the same perspective when it comes to living healthy so I can always turn to her and share my feelings and ideas. I also went online and found a number of websites that I check daily for healthy living tips and encouragement. I signed up for emails so that way when I check my email everyday, the links are in my inbox. I get the Jillian Michaels, Fitness Magazine, Oxygen Magazine, Calorie Count and a few other emails EVERYDAY. It keeps me in tune to my lifestyle.
  • Get a personal trainer. Until you get to the point where you can motivate yourself to get to the gym, hiring a personal trainer might be your best bet. He or she can help to motivate you, even if it is only once or twice a week. You will feel accountable to someone and you don’t want to let them down. They will give you the best advice for working out and eating right.
  • Share your goals with the world. Now this might be a double-edged sword because some people will be negative about your new goal but you will find others who encourage you or who you inspire to get healthy. When you share what you are trying to accomplish, then you will feel accountable to do what you said you were going to do.
  • Read: Read as much as you can about health and fitness and you will become educated very quickly. Immersing yourself in the lifestyle is the only way to stick with it….in the end, you have to love what you do and realize that it is a non-negotiable part of your life.

Here is some motivation for you!

 

Day 2…I’m in for a fight.

Day 2 of my journey for the goals that were set yesterday. I swear it never fails! Every time you proclaim something great to the universe, opposition immediately shows its ugly head. Negativity seems to have a radar and targets people who want to take on challenging goals. If you are reading this, be prepared! When you make up your mind to do something that most people shy away from, you are in for a world of challenge. If your goal is related to diet and exercise, then the challenge could come in another form. It could be an appointment that ran over into your training session. Or, maybe you forgot your lunch at home and have to decipher between the closest fast food places for lunch. Or it could be a pain in the butt person that always aggravates the hell out of you when you are minding your own business.

Do not let negative people and situations rub off on you! Deal with them, and move on. I know for myself, when I get irritated, I eat…and not the most healthy foods either. Why should I let someone else and their miserable state affect my ultimate goal. Not happening! I worked too hard to get to wear I am to let someone who had nothing to do with my drive and focus, throw me off track. Forget that! I am going to proclaim it again….out loud, here for everyone! I AM GOING TO EAT SUPER CLEAN, and I WILL COMPETE IN A FIGURE COMPETITION in 8 months! Bam! How you like them apples?!

Bring it on. Now I am off to a 1 hr 5:30 am spin class to work on this body and tonight, Zumba for 45 minutes! No weights for me today.

“A successful person is one who can lay a firm foundation with the bricks that others throw at him or her.”  ~David Brinkley

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