week 4 plan!

Well - whatever Vicki is having me doing is working!  Since July 3rd I have dropped 6 pounds and feeling good.  Last week was a bunch of cardio - and everyone knows my love/hate relationship with cardio.  I hate it, but I feel good after it's done.  Low-intensity, long-distance cardio - STILL BAD.  Good cardio = high intensity bursts.  My 30 minutes of cardio on Tuesday was outside in the morning, 3 minutes of power walking - probably faster than some people jog - with 30 seconds of something that really got me huffing - i.e., burpees, jumping jacks, walking lunges, jump squats, deep squats, etc.  

Jennifer, Gwen, Angela, FMFLers - Core/abs workouts - here are some examples from Dustin's Got Core DVDs, which I LOVE! 
Planks on ball
Side planks 
Oblique crunches on ball (my favorite)
Knee tucks on ball
Laying opposites
Charlies Angels
Back Extensions (gotta work the back to get the abs too!)
3 part crunches - We LOVE these remember?
And GWEN's Favorite - Hand to Foot Transfers

There's some of our favorites! 


My plan from VICKI for the week.

MONDAY - Full Body
Push ups 4 sets to failure each set
Flat bench 4x1minute
Upright rows light dumbbells 4 sets 1 minute
Shoulder press 2x8 use heavier weight
Dumbell Rows 4x1minute
Hammer curls 4x1minute
Deep bodyweight squats fast tempo 4 x1minute
Tricep kickbacks 4 x 1  minute
Calf Raises with Dumbbells 2 x25

TUESDAY -
CARDIO & ABS up the intensity this week
30 minutes of cardio plus ....... Abs 
Do all  your ab exercises to failure burn them out!!
Cardio ideas.... do mountain climbers, jumping jacks, jump rope for minute sets add in some sprints

WEDNESDAY-
Incline Bench 3x 1 minute
Side lateral Raises 3 x 1 minute
Lat pulldowns 3x 1minute
Jumping jacks 3 1 minute sets
Lunges 10-15lb. Dumbbells 3 x 1 minute
Step ups on bench 10-15lb. Dumbbells 3 x 1minute
Dumbell curls 3 x 1minute
Pressdowns 3 x1 minute
Dumbbell Calf Raises 2 x25

THURSDAY-
CARDIO & ABS    25 MINUTES HERE MAKE THIS CARDIO COUNT GO ALL OUT!!!
25  minutes of cardio plus ....... Abs 
Do all  your ab exercises to failure burn them out!!
Cardio ideas.... do mountain climbers, Jumping jacks, jump rope for minute sets add in some sprints anything you want to throw in just keep moving with very short breaks


FRIDAY- only 2 minute sets here make it count
Deadlifts 2x 1 minute
Leg Curl 2 x1 minute
Leg Extensions 2 x 1minute
Incline Flys 2 x 1 minute
Front raises 2 x 1 minute
Tricep pressdowns 2 x 1 minute
Pullups as many as you can do
Ez curl bar curls 2 x 1minute
Shoulder press 2 x 1 minute
Calf raises 2 x 25

Saturday-CARDIO & ABS
30 minutes interval workout  make it count
Abs train them with weights leg weights work great or medicine balls

All the workouts for the minute sets you want to use a weight that is hard but you can keep good form also pace yourself to be able to make it through the whole set these will burn and you will feel like you did cardio I'm always soaked try to take very little rest keep up your heart rate. They key is to train hard and get in cardio at the same time :)

So there you go - Vicki's plan for me for the week!  

Now - go get it!

Clean Eating website Leg Workout

Don't skip the leg workout. Like any other muscle, to build strength you need to lift weights...heavy weights. I usually do one day of heavy weights and a couple days of plyometrics which help lean out the legs a bit. Here's my strength routine from yesterday:

 

1. Walking lunges with a 50 lb. barbell on the shoulders. (20 total)

2. Superset with 20 lunge jumps. Complete three sets of this superset.

Superset 2

 

1. Dumbell squats. With feet close, hold two dumbbells at your sides and squat down as if sitting. Keep the torso upright and breathe. (8-10 reps) I use 40 lb dumbbell in each hand.

 

2. Superset with 30 second wall sits...legs at 90 degrees! Do three sets of this superset.

Straight Set

 

1. Unilateral leg press (one leg at a time). (3 sets of 8-10)

Superset 3

 

1. Plie Squats. Legs wider than shoulder width and toes pointed slightly outward. Grab one large dumbbell and hold it with both hands. (3 sets of 8-10)

 

2. Superset with squat jumps or pop squats. (3 sets of 15)

Straight Set

 

1. Stiff legged dead lifts. (3 sets of 8-10)

Superset 4

 

1. Step ups with 15 lb dumbbell in each hand onto a high weight bench. (3 sets of 10 each leg)

2. Superset with box jumps onto the bench (3 sets of 10)

 

STRETCH and ENJOY the burn! You will be walking like a zombie but take this challenge.

Vicki's 8-week challenge, week 3 plan!

The only thing I'm following on Vicki's challenge is the 40 minutes of cardio every day.  I really wanted to try a leg routine by Ava Cowan.  But remember - slow steady cardio - not beneficial and BORING!

THE PLAN

Weights MWF

Cardio - 40 minutes every day! 

Monday - Legs  Ava Cowan routine

walking lunges - to failure

leg press 30, 10-10-10 feet different spots

step ups 15 each side

abductors 15-20 or to failure

5 minutes cardio

leg extensions 15-20 or to failure

side lateral lunges

ankle hops

deadlifts

cardio 5 minutes

walking lunges - to failure

box hops (I was actually afraid for my life here!)

hamstring curls

plie db squats

5 minutes cardio

leg press 30 (10-10-10)

step ups

split leg lung hops 

5 minutes cardio

 

Wednesday - Guns, Shoulders, Back (Fit Moms For Life)

Friday - Guns, Shoulders, Back (Fit Moms For Life)

Oxygen Magazine: Thirty-second bouts of all-out sprinting, 

followed by four minutes of rest, yields more fat loss 

than moderate-intensity distance running. 

One day of Calorie-Blasting Intervals, the next day of Butt-Boosting Inclines on treadmill and repeat all week

Calorie-Blasting Intervals

Time     Speed

0-5       3.0

5-10     4.0

10-11   5.0

11-13   3.5

13-14   6.0

14-16   3.5

16-17   6.5

17-19   4.0

19-20   6.5

20-22   4.0

22-23   7.0

23-25   4.0

25-26   6.5

26-28   3.5

28-29   7.0

29-31   3.0

31-32   6.5

32-34   3.5

34-35   7.0

35-40   cooldown

Butt-Boosting Inclines (Time, Speed, Incline)

0-5      3.0    0.00
5-10    3.5    2.0
10-15  4.5    3.5
15-20  4.8    4.5
20-22  4.8    5.0
22-25  4.0    3.0
25-27  4.8    5.0
27-30  4.0    3.0
30-32  4.8    5.0
32-35  4.0    3.0
35-40  3.0    0.0

Spinach Dip - Revisted

I made this for the 4th of July and it was yummy!  I made it again for snacking on at a baseball tournament, but this time used vegetable soup mix instead of Lipton onion soup mix and it's even better!  Nobody could believe it wasn't the regular version of spinach dip made with mayo!

Spinach Dip

This guilt-free dip provides a healthful dose of protein and phytonutrients.

Ingredients:

• 1 cup smooth low-fat cottage cheese
• 1 cup plain low-fat Greek yogurt
• 1 package onion soup mix Vegetable soup mix
  
• 1 can water chestnuts, chopped and drained
• 1/4 cup grated carrots
• 10 oz package frozen spinach, thawed, chopped and drained

Instructions:

1. In a bowl, mix cottage cheese, yogurt and soup mix. Add water chestnuts, carrots and spinach and stir gently.
2. Refrigerate for about 2 hours before serving.

Nutrients per serving (Makes 4 servings):

Calories: 150, Total Fats: 2 g, Saturated Fat: 2 g, Trans Fat: 1 g, Cholesterol: 0 mg, Sodium: 570 mg, Total Carbohydrates: 19 g, Dietary Fiber: 5 g, Sugars: 4 g, Protein: 17 g, Iron: 2 mg

“It’s great to dip pitas or vegetables in, or you can use it as a spread for a sandwich.”

Vicki's 8-week challenge, week 2 plan!

Monday- Legs
Leg curl  2x20 use heavy enough weight to get to 20 but it should really burn I use 35lbs for this
Leg Extensions 2x20 same as above...
Squats 2x20 with the bar no weight
Jump Squats 5x10
Mountain Climbers 2x1min
Lunges 3x1min
Deadlifts 2x20

Tues- Cardio & Abs 30-45minutes of high intensity you can mix them together or do separate

Wednesday-Chest Shoulders Triceps
Incline Bench 2x20
Incline Flys 2x20
Push ups 4 x10
Shoulder press 2 x20
Side laretral raises 2x1 minute
Upright rows 2 x 1 minute use lighter weight or I use an ez curl bar and burn it out
Pressdowns 2x20
Kick backs 2x20

Thursday -Cardio & Abs 45 minutes lower intensity

Friday Back & Biceps
Pull ups 5 sets of as many as you can do
Back Row machine or Dumbbell rows close grip 2x20
Dumbbell  Curls 2x20
Hammer Curls 2x20
Hyper Extensions 2x20 holding a plate of your choice
Dips 1 set to failure
Lat pulldowns wide grip 2x20

This week - continue eating clean - no cheats/treats.  

Cardio and abs (#s to beat)

Day 4 of 8 week challenge

Eats: 

Breakfast: Chobani greek yogurt, strawberries, peaches, 1/2 ww english muffin and pb
am snack: Quest berry
post workout: Protein smoothie (chocolate ON, PB2, frozen banana)
snack: cucumber
supper: chicken breast, broccoli, peppers
snack at baseball game: Quest chocolate brownie

Dustin's Got Core DVDs are awesome!

Cardio

BodyRock routine

http://www.bodyrock.tv/2011/07/06/cardio-legs-core-workout/

Workout Breakdown

Time: 24min.Workout Type: Interval training Exercises: 4

This workout takes exactly 24 minutes and it is an amazing cardio and core training. Set your Interval Timer for 36 rounds of two intervals: 10 seconds and 30 seconds. Your goal is to push at your maximum effort during each 30 second interval and write down your reps during the 10 seconds intervals.

• Low Jacks with Jump Rope max. reps  #183
• One Leg Dead Lift -left leg max. reps   #88
• One Leg Dead Lift - right leg max. reps   #105
• Jump Lunge max. reps   #148

Full body workout - Wednesday

YESTERDAY YOU SAID YOU'D START TOMORROW.  GUESS WHAT DAY TODAY IS?

Day 3/week 1 of 8-week challenge

Wednesday'sWorkout
Lunges -3 sets 1 minute no weight
Hammer Curls

Side Lateral raises

Upright rows
Push ups- 3 sets to failure
Leg extensions
Pull ups
Dips

Back Hyperextensions  
Leg press
Calf Raises
2 sets per exercise

I wasn't too tired after this - could have done more.  

Berries peaches greek yogurt- Quest bar- chicken bell peppers broccoli- protein shake (choc pp, frozen banana, PB2)- Quest bar- plain burger

A friend lost her husband yesterday to pancreatic cancer after a short courageous battle.  Very young man with 3 young children.   They are in my thoughts and prayers.  Live like today is your last.
 

Biceps/Triceps and tabatas

 3 sets 10-12 bis and tris:

21-bicep curl
concentration curls
reverser biceps
hammer curls (up 1, down 4)
overhead press
tri machine
dips
tri kickbacks

 

I did some ab machine crunches while waiting for the girls to finish up weights. 3 sets 20 at 80 lbs.

TABATAS

8 intervals each of 30 seconds on, 15 seconds rest
jump rope
kettle ball swings
v-ups
hip thrusters

 

Legs again!

First thing this morning:
3 sets 8-12 reps
Deadlifts
leg extensions
leg curls
leg press
calf raises
db bulgarian squats
step ups
front/back lunges

Post workout:
1/2 ww English muffin with pb
Green protein smoothie: Frozen banana, kiwi, ice, water, pp, spinach

am snack: Watermelon and handful of natural almonds
lunch: Grilled chicken, yellow and red bell peppers, broccoli, feta cheese.  Wasnt very hungry, didnt eat much.  Think it's the heat today!
pm snack:  Quest bar
dinner:  Meal replacement shake on the way to baseball game.

Spinach Dip - Oxygen Magazine

Spinach Dip

This guilt-free dip provides a healthful dose of protein and phytonutrients.

Ingredients:

• 1 cup smooth low-fat cottage cheese
• 1 cup plain low-fat Greek yogurt
• 1 package onion soup mix
• 1 can water chestnuts, chopped and drained
• 1/4 cup grated carrots
• 10 oz package frozen spinach, thawed, chopped and drained

Instructions:

1. In a bowl, mix cottage cheese, yogurt and soup mix. Add water chestnuts, carrots and spinach and stir gently.
2. Refrigerate for about 2 hours before serving.

Nutrients per serving (Makes 4 servings):

Calories: 150, Total Fats: 2 g, Saturated Fat: 2 g, Trans Fat: 1 g, Cholesterol: 0 mg, Sodium: 570 mg, Total Carbohydrates: 19 g, Dietary Fiber: 5 g, Sugars: 4 g, Protein: 17 g, Iron: 2 mg

“It’s great to dip pitas or vegetables in, or you can use it as a spread for a sandwich.” 

Vicki's day 3 no junk food challenge. Shoulders, abs, and HIIT

Eating: Yesterday was good.  Today will be better!

Breakfast: Kashi cereal, banana, milk
am snack: Apple and string cheese
lunch: Tuna salad on whole wheat english muffin (mixed up tuna, laughing cow cheese, celery, carrot, and red onion - GOOD!)
afternoon snack: Quest bar
Snack: Carrots and celery 

supper:  Grilled chicken breast and brocolli


Workout this evening, Shoulders, abs, and HIIT 
20 minute warmup on bike
Shoulders: 3 sets of 10-12
Arnold press
Dumbbell press
Dumbell lateral raises
Dumbbell rear delt row

Abs:
Oblique ball crunches 3x15
Planks
Russian twists 3x15

Knee tucks 3x15

HIIT 8 x30 seconds each
Jump rope

Back lunge to kick
Jabs on ball

 Got a call from Dustin this morning! We talked about the Fit Moms For Life Community groups and how to spread the word, how to organize more groups, etc.  Always a treat to talk to him! 

Chest/Back/Cardio

2nd day of Vicki's no junk food challenge!

Boys off to the dentist.  Me heading to the gym for a workout.

3 sets of 10-12


Incline bench press
Flat bench press
Flat bench butterflies
Bent over db flies
Back extension machine
Bent over db rows
Lat pulldowns


30 minutes elliptical - I hate cardio!  I did it though!

Meals
Before workout: 1/2 ww English muffin and pb
After workout: Protein shake (frozen strawberries, chocolate whey protein, water, ice, coconut oil)
AM Snack: Banana, 1/2 ww English muffin and pb
Lunch: Chili slider and salad
Snack:  Strawberries, greek yogurt with chocolate pp
Supper:  Chicken breast
Snack: Quest bar

I was hungry today - maybe from the cardio????

Lower Body and Eat Clean week challenge

Vicki's got a challenge going on in Fit For Life.  No junk food for the week.  It's been hard with the cakes I've been making!  I have to make one this week - might have to enlist the boys to taste test it since it is a new recipe!

This morning the boys had their annual physicals.  Their pediatrician left and we were crushed!  We loved him!  So we found a new doctor, and I must say - the boys like him even more!  So that was a blessing!  Both boys are healthy and growing like weeds. 

I didnt get to the gym this morning and usually if I dont do it in the morning, I dont get it done, but luckily we didnt have baseball tonight and I was able to get to the gym about 7:30pm for an hour of lower body and abs. 

Meals today:
* Greek yogurt with berries, pp, and steel cut oats
* Quinoa and veggies
* Apple and Kind bar
* Protein bar
* Steak salad
* Quest bar

WORKOUT:
Legs: 3 sets 8-12
Barbell squats 50 lb - I didnt like these - too awkward on the back.
DB single leg deadlift - 30 pound dbs
Leg ext - 10
Leg curls - 60
Leg press - 100
Calf raises - 20/20/20
Db bulg squats - 15 lb dbs - only got in 1 set - my legs were shaking

ABS:
Ab machine 60 lbs 45
Russian twists with ball - 15x3
Oblique ball crunches - 15x3
Planks - 3 sets of 30 seconds

Had to take a photo of the sweat drop while doing the ab machine!

Chest Shoulders Tris

Wednesday's workout

Flat bench                   2x20    15 lb db

Incline flies                 2x20    10

Shoulder press             3x10    15

Lateral raises               2x1m   8

Overhead tri                2x20    15/10

Tri kickbacks               2x20    5

Upright rows               2x1m   15

Ab machine                 25@80 pounds

Planks                          30 seconds front and sides

Treadmill 30:45 intervals 1 mile, 12 min.  (I should/could do faster, but was feeling lightheaded this morning doing this).  

Think if I quit with my cheat meals I'd get rid of that tummy!?  I remember when I was in my 20s and 30s - All I had to do was work out 3 times a week lifting weights and I was slim. I'm not saying I was strong, but I was slim.  It's so much harder in my 40s!  I can only image what I would look like (really dont want to imagine) if I wasnt doing what I am already!  

But, lets turn it up a notch? !

Followed up the workout with protein shake
Strawberries
Kiwi
Vanilla Prograde PP
Water and ice

Back and Biceps (Thanks Vicki!)

Tuesday's workout:

Pull-ups (assisted) 5x5
DB bent over rows 20 lbs 3x10
Wide grip pulldowns 40 lbs 3x10
EZ curl bar curls 10 lbs 3x12
db curls 15 lbs 2x6 (my arms were shaking by the time I got to these!)
Back hyperextension machine 120 lbs 3x12

Abs machine: 25 @ 80 lbs 

Cardio: 20 minutes on bike, 1:2 ratio intervals.

If this isn't motivation.... (Vicki Royer)

Today's meals:
Breakfast: greek yogurt, prograde pp, strawberries, blueberries
Snack: Chocolate protein, frozen banana, milk shake
Lunch: chicken breast, quinoa, bell peppers
Supper: Spicy feta turkey meatloaf, brocolli
Lots of tea
Gallon of water

Lower Body Workout

Monday - Lower Body

Leg curls             60 lbs 3x15
Leg extensions    10 lbs 3x15
DB squats           25 lbs 2x15
DB calf raises      20 lbs 2x25
Plie squats           20 lbs 2x20
Kickbacks           20 lbs 2x20

Loved this quote from Vicki today!

MAKE IT HAPPEN

SHOCK EVERYONE!

My new favorite tea - hot or cold!  Bought it on Amazon

 

Chili Burgers/slaw/smoky bbq sauce/sweet potato wedges

This is delicious! (From Rachel Ray)

 

 

 

BBQ Sauce:

• 1 cup ketchup
• 2 large garlic cloves, finely chopped
• 2 tablespoons dark brown sugar
• 2 tablespoons dark amber maple syrup
• 2 tablespoons Worcestershire sauce
• 1 1/2 tablespoons cider vinegar
• 1 teaspoon smoked sweet paprika, 1/3 palmful
• Coarsely ground black pepper

Oil and Vinegar Slaw:

• 3 tablespoons cider vinegar
• 2 tablespoons honey or agave
• 3 tablespoons vegetable oil
• Celery salt and freshly ground black pepper
• 1/2 pound shredded cabbage slaw salad mix with carrot and purple cabbage
• 1/2 small red onion, very thinly sliced

Chili Sliders:

• 2 pounds ground sirloin
• 1/4 cup grated onion
• Montreal steak seasoning (recommended: McCormick) or coarse salt and black pepper
• 1/4 cup Worcestershire sauce
• 1 teaspoon dried marjoram or Mexican oregano, 1/3 palmful
• 1 teaspoon dried thyme
• 2 tablespoons ancho chili powder, a palmful,
• 1/2 cup beer (recommended: Brooklyn Ale)
• Vegetable oil or olive oil, for drizzling
• Sliced yellow sharp Cheddar, optional
• Good quality jarred refrigerated pickle slices
• 12 slider rolls or brioche rolls (recommended: Pepperidge Farm)

Directions

Put all the ingredients for the barbecue sauce in small pot and cook over medium-low heat until the sauce thickens and the flavors combine, about for 20 minutes.

Whisk together the vinegar, honey and oil, in a medium bowl. Stir in the celery salt and black pepper, to taste. Add the slaw mix and onions and toss together. Let the salad wilt up to 10 to 15 minutes.

Preheat a grill or griddle to medium.
Put the meat in a bowl with the grated onion and season with steak seasoning or salt and pepper, to taste. In a small bowl combine the Worcestershire with the herbs, chili powder and beer. Pour the herb mixture over the meat and mix thoroughly. Form the meat mixture into 12 sliders and drizzle with vegetable oil or olive oil. Put the burgers on the grill or griddle and cook for a few minutes on each side. Baste the burgers liberally with barbecue sauce. Top the burgers with Cheddar and let it melt, if you prefer cheese burgers.

Serve the burgers on slider rolls topped with pickle slices and the slaw.

 

Smoke Paprika Sweet Potato Wedges

Ingredients

• 3 small sweet potatoes, cut into wedges
• Salt
• 2 tablespoons extra-virgin olive oil
• 1 1/2 tablespoons grill seasoning or lots of salt and pepper
• 2 teaspoons smoked sweet paprika, abut 2/3 palmful

Directions

Preheat the oven to 500 degrees F.

Put the potatoes in a large pot over medium heat and cover with water. Cover the pot and bring to a boil. Add salt, to taste, to the water and cook for 5 minutes. Drain and put them, while hot, in a bowl. Add the extra-virgin olive oil and the grill seasoning and the paprika and toss to coat evenly. Arrange the potatoes on a cooling rack on top of a baking sheet, so the heat can go all around the wedges. Roast until crisp, about 15 to 18 minutes.

June is here!

June is always a busy month - extra busy I should say.  Brady started weight lifting class early this morning at school at 7:30 and after that he has shooting camp until noon.  Besides that going on this week, he has 4 baseball games.  Aiden has 2 tball games.  Neil is still busy trying to get the fields planted.  And Summer is finally here!  I actually slept on the sofa downstairs last night because the bedroom upstairs was too warm.  Think it's finally time to turn on the central air.  Just a few weeks ago I was wearing my Ugg boots to a baseball game! 

This week's exercise plan is as follows:

Monday - home gym, legs on Bowflex.
Tuesday-Friday are at the gym with the ladies: 
     Tues: Back and Biceps, 16 minute tabatas
     Wed:  Chest and Tri's, 20 minutes elliptical
     Thurs:  Shoulder/Abs, 16 minutes tabatas
     Friday: Lower body

Supper tonight:

Skewered Shrimp with Black Bean-Lemon Rice
	SERVES 4 INGREDIENTS   Marinade/Dressing 3/4 cup   Pompeian Extra Virgin Olive Oil 1/4 cup   Pompeian Red Wine Vinegar 3 Tbsp.   lemon juice 2   medium garlic cloves, minced 1 1/2 tsp.   salt 3/4 tsp.   coarsely ground black pepper   Skewers 24   large raw, headless, peeled shrimp, with tails on (about 1 pound) 24   whole green onions, trimmed to 6 inches in length 24   cherry tomatoes 2   poblano chili peppers, seeded and cut into 24 pieces 8   12-inch bamboo skewers, soaked in water   Rice 3 cups   hot cooked brown rice 15 oz.   canned black beans, rinsed and drained 1/4 cup   chopped cilantro 3 tsp.   grated lemon zest Preparation Whisk marinade ingredients in a small bowl. Reserve 1/2 cup of the mixture in a separate bowl and set aside. Place shrimp in a resealable plastic bag, pour marinade over shrimp, seal tightly and coat well. Refrigerate 30 minutes, turning frequently. Remove shrimp from marinade (reserving marinade). Place shrimp on skewers, alternating with the tomatoes, chilies, and onions (folded in half). Preheat grill on high heat. Brush skewers with reserved marinade and cook 4-5 minutes on each side or until shrimp are opaque in center. Place the remaining marinade in a small saucepan on the grill to heat slightly. Toss the rice with the black beans, cilantro, and lemon zest. To serve, top rice with skewers and spoon the remaining marinade over skewers.

This week I turn 41.  Yikes.  Enuf said!



day 5-7/7, week 4/4

5K Friday and 10K Saturday - oofdah!

Busy couple of days.  Hmmm - do I always start my blogs this way!?!?

Friday was the last day of school for my boys.  I picked up Brady at 1:00 and headed to Fargo for a hair appt for him and then the 5K.  It was drizzly, raining, etc.  But it let up when the race started.  I'm still struggling with pain in my foot, so had no plans on running either this day or the next, just wanted to be involved in all of the fun and finish!

Having something to eat before the 5K.  Rainy and windy!

Got home Friday night at 9:00, set out my clothes for the 10K and showered and was in bed and asleep by 10:00. 

Saturday - alarm goes off at 4:00 a.m.  The wind is blowing outside and the rain is coming down in sheets.  Not good.  I had to talk myself into getting up and not saying to heck with it and going back to sleep.  I was on the road by 4:30 and at the Fargo Dome by 5:30 to meet up with some friends.  Thankfully - the rain let up by the time we lined up, all 20,000 of us! 

I like the girl who I caught yawning.  :)

My friends and I started out with a 2:2 jog/walk ratio and pretty much did that through the entire thing.  I needed a few extra long walk intervals because my foot was killing me.  I had someone at one of the expo booths look at my feet for me and said I had a hug calcium deposit.  He said "no wonder why your feet hurt."  He told me to soak my feet in Epsom salts for 20 minutes daily, but it would take time.  

I try not to even look at my time, but of course I did, and as usual - I was disappointed.  I know I know - I finished, and shouldnt be disappointed in doing something that most people wont even attempt, but I am.  Kim - if you are reading this - I'm sorry I held you back - I know you wanted to go faster and thanks for hanging back until I encouraged you the last mile to RUN!  I'm so proud of you.  If I get this pain resolved before next May - I want you to push me to keep up with you, okay!?

So - I've done a lot of blog reading on Nancy's Spark Page.  She's pretty awesome.  I've gone back and forth with tracking to not tracking and just taking pics of what I"m eating, but I really do feel better when I'm tracking, so I'm going back to doing that.  I also figured out my BMR to figure how many calories I should be consuming and the protein, carb, fat ratio I should be aiming for.  I was always under-eating. 

Exercise - I am doing Rachel Mac's program, but one thing I am changing is my cardio.  I dont do enough of it.  I am going to do 30 minutes of HIIT 3 days a week.  I'm also going to do Yoga every Friday. 

These are my changes I am starting.  This is my plan for this week.  I think I would like to do legs more than once a week, but this week is as follows...

1500 calories

150 protein

150 carbs

32 fat

1 gallon of water daily

Remember to take my vitamins and fish oil

Exercise:

M: Back and Biceps, 30 minutes HIIT

T: Chest and Triceps

W: Shoulders and Abs, 30 minutes HIIT

TH: Lower body

F: Yoga, 30 minutes HIIT

                                                And Saturday maybe a Buns from Dustins Buns, Guns, Shoulders, and Arms

And one thing I will TRY to do is tv off, books away, lights out, and eyes closed by 10:30 each night! 

I am also going to not take a photo of everything I eat.  I am doing a pretty good job with my choices.  I will be tracking on Spark though so I can follow the plan above with those macros.  But I will take a photo of maybe something new or something I'd like to share.  Tonight is just that example!  I had my first green smoothie and it was great!  Thanks Amanda! 

Spinach, frozen banana, flaxseed, vanilla protein powder, ice, water.  YUMMM!  This will definitely be a regular for me!

day3-4/7, week 4/4 and a confession!

Crazy busy this week.  I always say that though!  Seriously...the weather has been terrible.  My husband JUST got in the field for the first time today and it's almost June and wet weather coming again tomorrow.  NOT GOOD.

Yesterday I had to make a cake for a little girl turning 2.  I really didnt have time this week, but I have a hard time saying no, and it was for a girl, and it was Minnie Mouse!  :)  BUT - I had a hard time with the crumbs, which turned into bites.  I made a red velvet cake and first time recipe so I had to try it.  Why is sugar so addictive?  You can't have just one bite?  It's crazy!  After a little too much I looked for help and emailed Amy who told me to brush my teeth or chew gum.  Yes - I know these two things SOMETIMES help, but I needed a little nudge!  Thanks Amy!  I ended up making a protein shake with frozen strawberries, chocolate pp, and almond milk, which helped the rest of the cake making.  That's not to say I didnt have more than my share and I stopped completely, but I had her in the back of my mind and it helped - a little! 

I was reassured this morning when I saw Gretchen of all people admit to having this problem as well - A little sugar turns into a lot of sugar.  There's no will power about it.  It is what it is.  Solution - dont have it in the house.  But it's a hobby of mine, making cakes and cupcakes for special occasions.  I just have to do my best and look for help/accountability when I need it - thanks friends!

Pictures are random - need to get kids to bed, so they are not in any sort of order.



6am Wednesday - waiting for my sisters in iron to come for Got Core and tabatas!

Here's that darn cake!

Oops, bad picture.  Frozen strawberries, chocolate pp, almond milk to the rescue - sort of!

 I was literally running out the house to get Brady to baseball practice and thought I'd have to skip supper or grab a Quest bar.  Instead I found in my fridge ready to throw together spinach, chicken, bell peppers, shredded zuchini, and lemon!  Yum!

I had to laugh - at the end of practice the coaches had the kids picking weeds from the infield! 

Tshirts are ready for my ladies!  My son - if he is able to come to the race, will be wearing this.  He wants to wear it to school tomorrow.  :)

Breakfast

Tea

Quest snack (I was thinking about the cupcakes in the kitchen left over for the kids)

 

Lunch in the car on my way to Fargo for a few errands and stop to get my packet for the 5 and 10K!

Here's that darn cake I made! 

The expo - picking up packets.  Every time I walk in here each year I get so excited and wished I was more of a RUNNER!  Oh well.  I soooo enjoy being a part of it and watching the incredible athletes!  I was pretty excited when I ran into a booth for Cross Fit!  I have just been hearing about this lately and found it something I'd love to do!

There was also a Sweaty Bands booth!  Been wanting to try these, I always thought my head was probably a goofy shape, never stay in place, gives me a headache.  I put it on when I got home and it's still in the same place and comfortable!

I got home and my package arrived!  New capris - not sure if I'll wear them for the 5 or 10k, a little revealing for me I think!  I LOVE the top though!

Grrrr - cant get it to rotate!

Got home and it was crazy - lady was coming to pick up cake, it was 5:00, Neil was in the field, Boys just got home from school - Brady was helping dig the field ahead of Neil, Aiden was hungry; Brady wanted to go to school in an hour for a variety show - ended up talking him out of it and sent him back to the field (rain coming!), thank goodness picked up Papa Murphy's pizza for supper.  Sent it out to the field with the boys but not before I grabbed two pieces.  It was spinach, artichoke and chicken.  Yum!  Only 'bad' thing on it was the crust - but it was Delight - very thin.  

Then finished tshirts for my ladies for the 10K!

Tomorrow is last day of school, they are done at 1:00.  Then the running for baseball starts, basketball and football camps, mowing the lawn, etc.  And my grocery bill goes up!  :) 

Tomorrow - work, put my feet up when possible, pray for no rain for both my husband and for the runners this weekend, and then 5K at 6:30pm and 10K Saturday morning!



day 2/7, week 4/4

Good morning! Sun is finally shining! 

Today was Rachel Mac day 2.  OMG.  I dont think I've ever worked one muscle like this before, I know I haven't.  Working today on the computer was a challenge!  I could barely hold my arms up!  Today was Chest and Triceps.
Chest press
Incline chest press
cable cross overs
bench dips
seated triceps press
rope press downs

Cooper was enjoying the nice day with a new bone.

New recipe.  Tuna, spinach, quinoa, feta cheese.  Pretty good!

Chocolate fix!

Gulp!  Ick!

Neil made chicken on the grill again tonight!  Yum!  Spinach, peppers, and zuchini

No Casein tonight - just tired and wanna go to bed!