0730 Recovery- 1/2 Pure Pro by ABB
1030 Snack- other 1/2 of Pure Pro by ABB
1200- Lunch- Salad with Tofu and Veggies. No dressing, just cottage cheese.
1400- Snack- 1/2 cup Ezekiel Cereal with 1/2 cup soy milk, prunes and seaweed slice
1730- Dinner- Salad with Salmon (From Ki's Japanese Restaurant)
1930-Snack- Handful of almonds
I was a little late this morning and a little unmotivated from something that put me in a bad, bad mood yesterday. An old friend of mine totally took some of my constructive crticism badly and ended up stopping all communication with me. BLAH! Why try?! So, I was in a bad mood and totally unmotivated today. I walked the first lap and then stuck my mp3 earbuds in (which I haven't used in awhile because I like to engage with the other participants a bit; this morning, I needed them to helpme get into training mode).
Ava ran the class... I think it was the first time I got to attend when she taught. She did a great job and made a good point about it not mattering who was training us, but that we give it our all. I started out slowly with our steamengines, but by round 50, I pumped it up and put a little spring into it. I tried my best to finish strong and did my best to go really fast and push hard when shadowboxing.
The last 15 minutes was in the spinning room, and this was the first time in weeks that I took the bike instead of the handbike. It was interesting how hard it was for me. I constantly needed to find my 'groove'. I sweated a lot! I wasn't going fast, but it was working me hard. it was even dripping on the handlebars! I wish Frogs had the disinfectant spray that some other gyms have. I'd like to clean my bike more.
OH! I FINALLY FINALLY FINALLY learned how to take the stinkin pedals off of the bike! I twist towards the bike, not outwards! Brandy is my hero! She showed me the erro of my way! And guess what? I even helped someone else get their pedals off of their bike! (Tracey :) So I go to 'give back'. hahaha
Weigh ins are tomorrow. If my scale is right at home and my small pants fitting right aren't indicative of great numbers, I will be disappointed! I hope I report great progress tomorrow. For some reason though, I feel bloated today! I will hydrate as well as possible and stick to my planned food for today.
Best to everyone!
Friday, October 31, 2008
Thursday, October 30, 2008
W8 D4
Recovery: EAS Myoplex Lite
Breakfast: 1/2 cup Ezekiel Flax Cereal with 1/2 cup soy milk
Snacks: 1 handful of almonds
Lunch: 1 Spring Roll with peanut dipping sauce (Vietnamese- with noodels, shrimp and beef), Energy Vitamin Water
snack: other spring Roll with peanut dipping sauce (Vietnamese- with noodels, shrimp and beef), a handful of almonds, 1 prune, 1 sheet of nori
Dinner: Half a pear salad. 1/2 Sea bass filet with 3 bites of rice (was right at 7pm). 3 slider burgers, no cheese, no bun....lettuce, tomato, and onions
Amazing workout today.
Ran for about 20 minutes. Rudy seemed extra happy and smiley today. He was calling everyone out in a very nice way. It's cute how he has nicknames for some people. He called Nicole and Melanie the 'Dynamic Duo'. He calls saleem 'Major'. He calls Sydney 'Syd-money'. Peter is "Peter!". I got 'Arlenie'-- caught wind from Sheree that the origin of that is from Irenie on Pootie Tang! (MY sister, Alisa would get a KICK out of that one! if you haven't seen it, it's a silly movie) Cooled down and did killer sets. Everyone is 'Warrior'. :)
He made a new exercise for us today. I was tired when I started. We lunged back with the left leg, while raising the left arm with weight in hand, straight forward and and ending up above our heads-the right arm was out to the side for balance. We did this twenty times, switched sides and then maybe rested for 5 seconds and did it 10 time son each side and then rested a little bit again and then did it 10 times on each side again. I spoke to him after class and he said that he modified it from an exercise he saw on Oxana's website.
It really is true that we have more in us than we think, cause I can't believe I did it. It really gives real meaning to the Nike slogan 'Just Do It'. When we are in class, that is exactly the mindset I have to take on. Cliche, but true.
When Rudy called out for 100 bicep curls I slightly cried out aloud, "100?!" Good thing it wasn't too loud. I quickly swept away my bad attitude and slight anger/disbelief and well, I just did it. Rudy did a curl every second and I probably did 1 every 2-3 seconds. It was a challange, but it was really good. Again, just did it and can't believe that I did. We are learning mroe and more that we are indeed capable of more than we believe we are.
We did several sets of pushups, followed by rapid shado boxing, follwed by mountain climbers. I don't know exactly how many sets we did, but by the end, I was moving through molasses. the fastest my legs could go on the mountain climbers, was slow... which is a notch above super slow... After those sets, it was the first time, I collapsed my butt to the floor and really had to catch my breath before popping up. I usually make it a point to get up off the floor asap and be ready for the next exercise, but that one taxed me.
I liked it.
Breakfast: 1/2 cup Ezekiel Flax Cereal with 1/2 cup soy milk
Snacks: 1 handful of almonds
Lunch: 1 Spring Roll with peanut dipping sauce (Vietnamese- with noodels, shrimp and beef), Energy Vitamin Water
snack: other spring Roll with peanut dipping sauce (Vietnamese- with noodels, shrimp and beef), a handful of almonds, 1 prune, 1 sheet of nori
Dinner: Half a pear salad. 1/2 Sea bass filet with 3 bites of rice (was right at 7pm). 3 slider burgers, no cheese, no bun....lettuce, tomato, and onions
Amazing workout today.
Ran for about 20 minutes. Rudy seemed extra happy and smiley today. He was calling everyone out in a very nice way. It's cute how he has nicknames for some people. He called Nicole and Melanie the 'Dynamic Duo'. He calls saleem 'Major'. He calls Sydney 'Syd-money'. Peter is "Peter!". I got 'Arlenie'-- caught wind from Sheree that the origin of that is from Irenie on Pootie Tang! (MY sister, Alisa would get a KICK out of that one! if you haven't seen it, it's a silly movie) Cooled down and did killer sets. Everyone is 'Warrior'. :)
He made a new exercise for us today. I was tired when I started. We lunged back with the left leg, while raising the left arm with weight in hand, straight forward and and ending up above our heads-the right arm was out to the side for balance. We did this twenty times, switched sides and then maybe rested for 5 seconds and did it 10 time son each side and then rested a little bit again and then did it 10 times on each side again. I spoke to him after class and he said that he modified it from an exercise he saw on Oxana's website.
It really is true that we have more in us than we think, cause I can't believe I did it. It really gives real meaning to the Nike slogan 'Just Do It'. When we are in class, that is exactly the mindset I have to take on. Cliche, but true.
When Rudy called out for 100 bicep curls I slightly cried out aloud, "100?!" Good thing it wasn't too loud. I quickly swept away my bad attitude and slight anger/disbelief and well, I just did it. Rudy did a curl every second and I probably did 1 every 2-3 seconds. It was a challange, but it was really good. Again, just did it and can't believe that I did. We are learning mroe and more that we are indeed capable of more than we believe we are.
We did several sets of pushups, followed by rapid shado boxing, follwed by mountain climbers. I don't know exactly how many sets we did, but by the end, I was moving through molasses. the fastest my legs could go on the mountain climbers, was slow... which is a notch above super slow... After those sets, it was the first time, I collapsed my butt to the floor and really had to catch my breath before popping up. I usually make it a point to get up off the floor asap and be ready for the next exercise, but that one taxed me.
I liked it.
W8 D3
Breakfast- 3 egg whites with spinach, tomatoes, mushrooms and olives. 1 piece of whole wheat bread
Snacks- 6 prunes
Lunch- 1 3"x3" piece of vegetarian lasagna, green tea
Snacks- 1 piece of bread, it was white, but I was starving
Dinner- 1 california roll from Albertsons (ate before 630pm)
Snacks- 2 pieces of string cheese, 1 vodka tonic with lime
Snacks- 6 prunes
Lunch- 1 3"x3" piece of vegetarian lasagna, green tea
Snacks- 1 piece of bread, it was white, but I was starving
Dinner- 1 california roll from Albertsons (ate before 630pm)
Snacks- 2 pieces of string cheese, 1 vodka tonic with lime
W8 D2
Breakfast- 1/2 cup Ezekiel Flax Cereal with 1/2 cup soy milk
Snacks- Dried apple slices
Lunch- 1 cup mixed salad greens and spinach with 2 tablespoons of cottage cheese, 6 strips of red and yellow bell pepper, 7 pieces of thinly sliced mushrooms, 2 thin slices of turkey, a tablespoon of olives and no dressing
Snacks- 1/2 cup Ezekiel Flax Cereal with 1/2 cup soy milk
Recovery- 1/2 Recovery drink from Frogs (gotta get the name)
Dinner- 1 bare (tortillaless) Baja Fresh Mahi Mahi taco - basically 1 strip of Mahi with cabbage, tomatoe, avocado and salsa
This night, I got to do the boxing class again with Rudy. This time we had a ton of people! I bought a pair of gloves for about $19 at Big 5, but a lot of people didn't have gloves, so we traded off. I really liked the feel of the bag work this time. I feel like if I were to spar in the White Dragon Tournament ever again, the Western boxing would really help me. Perhaps now with more Sanda fighters, I wouldn't do quite as well as I think, but back in the day, these basics would have really come in hand. WHen I worked with Rudy, I had to ease it up a bit because my knuckle was still a little swollen and aggravated. Rudy puts good resistance and pop into the focus mitts, so my right cross just wasn't working well. In any case, in just two classesm I think it really helped me to get a feel for footwork and using the body more efficiently when throwing a punch.
We ended up in the spin room and once more, I did the handbike. I started right away and this time really challenged myself to use my arms more and not so much my body weight to move the wheel. Sal was a little quiet tonight and Rudy looked a little tired, although their energy is always high when calling out motivations. After two months of 11+ intense workouts a week, they must feel as worked as we do if not moreso. I tried to think of what it will be like without them... how I can own my workouts for myself and take what I get in these classes with me... I remember back to week one when we had 11 weeks to go. Now, somehow 4 weeks left isn't daunting, just already starting to feel sentimental because I won't have this class, it's wonderful participants and wonderful trainers too soon. I wonder what will be in store for me afterwards...
Snacks- Dried apple slices
Lunch- 1 cup mixed salad greens and spinach with 2 tablespoons of cottage cheese, 6 strips of red and yellow bell pepper, 7 pieces of thinly sliced mushrooms, 2 thin slices of turkey, a tablespoon of olives and no dressing
Snacks- 1/2 cup Ezekiel Flax Cereal with 1/2 cup soy milk
Recovery- 1/2 Recovery drink from Frogs (gotta get the name)
Dinner- 1 bare (tortillaless) Baja Fresh Mahi Mahi taco - basically 1 strip of Mahi with cabbage, tomatoe, avocado and salsa
This night, I got to do the boxing class again with Rudy. This time we had a ton of people! I bought a pair of gloves for about $19 at Big 5, but a lot of people didn't have gloves, so we traded off. I really liked the feel of the bag work this time. I feel like if I were to spar in the White Dragon Tournament ever again, the Western boxing would really help me. Perhaps now with more Sanda fighters, I wouldn't do quite as well as I think, but back in the day, these basics would have really come in hand. WHen I worked with Rudy, I had to ease it up a bit because my knuckle was still a little swollen and aggravated. Rudy puts good resistance and pop into the focus mitts, so my right cross just wasn't working well. In any case, in just two classesm I think it really helped me to get a feel for footwork and using the body more efficiently when throwing a punch.
We ended up in the spin room and once more, I did the handbike. I started right away and this time really challenged myself to use my arms more and not so much my body weight to move the wheel. Sal was a little quiet tonight and Rudy looked a little tired, although their energy is always high when calling out motivations. After two months of 11+ intense workouts a week, they must feel as worked as we do if not moreso. I tried to think of what it will be like without them... how I can own my workouts for myself and take what I get in these classes with me... I remember back to week one when we had 11 weeks to go. Now, somehow 4 weeks left isn't daunting, just already starting to feel sentimental because I won't have this class, it's wonderful participants and wonderful trainers too soon. I wonder what will be in store for me afterwards...
W8 D1
Breakfast- 1/2 cup Ezekiel Flax Cereal with 1/2 cup soy milk
Snacks- trail mix
Lunch- 1 cup mixed salad greens and spinach with 2 tablespoons of cottage cheese, 6 strips of red and yellow bell pepper, 7 pieces of thinly sliced mushrooms, 2 thin slices of turkey, a tablespoon of olives and no dressing
Snacks- 1/2 cup Ezekiel Flax Cereal with 1/2 cup soy milk
Recovery- 1 Pure Pro
Dinner- 1 bare (tortillaless) Baja Fresh Mahi Mahi taco - basically 1 strip of Mahi with cabbage, tomatoe, avocado and salsa
Snacks- trail mix
Lunch- 1 cup mixed salad greens and spinach with 2 tablespoons of cottage cheese, 6 strips of red and yellow bell pepper, 7 pieces of thinly sliced mushrooms, 2 thin slices of turkey, a tablespoon of olives and no dressing
Snacks- 1/2 cup Ezekiel Flax Cereal with 1/2 cup soy milk
Recovery- 1 Pure Pro
Dinner- 1 bare (tortillaless) Baja Fresh Mahi Mahi taco - basically 1 strip of Mahi with cabbage, tomatoe, avocado and salsa
We ran tonight and then worked out under the stars.
We killed out arms and our abs. I love the feeling of my abs working now. My hope is that in the last four weeks, the fat can finally be shed and the abs can start to show through.
One of the exercises that I have a love/hate relationship with is the 20 kicks forward, 45 degrees and straight out to the sides. I love the effect it has on my hip flexor muscles, but hate the awkwardness of it all. When I do them, I try to relax, but still squeeze my abs.
Tonight Rudy had a female trainer as a guest, Oxana. I was talking with Nicole and we thought it would be interesting to hear a female fitness trainer's POV on what we do.
I noticed that Sal was especially encouraging and motivating. It really made me happy to hear him working with so many people in the class, aiding them in form and with encouraging words.
Sunday, October 26, 2008
Week Seven-- Day Six
Recovery- Just went straight to breakfast
Breakfast- 1/2 'Look Good Naked' Breakfast item at Naked Cafe; the one with Quinoa
Snack- other half of Breakfast
Lunch- Rubios Healthmex Mahi Mahi taco plate, without tortilla
Snack- 1/2 large banana
Dinner- 1/2 Antipasta Salad; 1/2 of an olive thin crust pizza slice, removed 1/2 the toppings (I had a BIG craving)
Supplements
*Started taking L-Glutamine to repair my muscle tissues and recover quickly, as well as aid in my digestion. Margaret told me that Rudy recomended it and after taking it, she feels much better after the intense workouts
* Started taking a Orac Energy foods. The equivalent of 24 servings of fruits and vegetables in antioxidant capacity
Support Colon Cleansing, Digestion & Slimmer Abs
Support Sugar Control & Weight Management
Support Healthy Joints, Bones & Muscles
Support Healthy Immune Response
Detoxify & Cleanse
Rejuvenate
Energize
http://paradiseherbs.com/orac.html
Saturday was the first time in about a month that I went to the Moonlight Beach workout.
Great. Great. Great Workout!
There were enough of us to work in two groups. So, Sal took one group, 'the advanced' and Rudy took the others. I was in Rudy's group.
We alternated between sand sprints and working out on the step.
Our group started at the step, we did 1 round like this:
*20 knee-ups
*20 pushups
*20 dips
*20 in and out crunches
When we sprinted, 3 of us were on one end of the beach area, while 3 were on the other. We sprinted hard (Chest up, hips forward and high knees) and handed off the baton/twig to another person at the other end. While the sprints kept going, we had to shadowbox or do hindu squats, etc. as we awaited our next turn. It felt good to push hard like that. It also was great because we all pulled together and cheered each other on. Our group was Nicole M., Kimberley, Katherine, Janice, Michelle and myself. Everyone did so amazingly. Great sweat, great tears.
When we returned to the step, we did:
* 20 knee-ups
*Pushups for time (Rudy told me that I had to do the full pushups and get off of my knees this time; it was very challenging for me... I think I only got four in)
* Dips as fast as we could for time (my arms were really tired from the full pushups)
* 20 scissor kicks
We sprinted one more time. I know on the last few sprints, my body was tired. It wasn't quite the same kick like when I started, but it was still good. I was at the point near the end though where I had to catch my breath rather than shadow box while waiting for my turn.
We did the wall one more time and then Rudy took us to the hill. We sprinted up and jogged down, about 3-4 times. I was very surprised at how well I did. It's like there is a sprint switch in me that can turn on and I can really book it. I was RIGHT behind Rudy by just a few seconds each time. I don't really think about the hill, I just think about digging in until I am there.
At the very end, the groups came together again and stretched out and took in our deep breaths. I went to cool my feet in the water with Nicole and then headed to Naked Cafe for breakfast. Adam and I went together; it seems that everyone else had other plans. If you haven't made it out to Naked Cafe yet, you should go! The portion of the menu called 'Look Good Naked' has great options with the fat, carbs, and protein listed right on the menu. http://www.thenakedcafe.com
I am feeling like my body has a decent foundation of muscle built and now I am just hoping that the next 5 weeks will be fat sheding off of my body. I will try to keep my workouts to more than just the regular 4 each week from now on til the end.
1 more week until weigh-ins!
Breakfast- 1/2 'Look Good Naked' Breakfast item at Naked Cafe; the one with Quinoa
Snack- other half of Breakfast
Lunch- Rubios Healthmex Mahi Mahi taco plate, without tortilla
Snack- 1/2 large banana
Dinner- 1/2 Antipasta Salad; 1/2 of an olive thin crust pizza slice, removed 1/2 the toppings (I had a BIG craving)
Supplements
*Started taking L-Glutamine to repair my muscle tissues and recover quickly, as well as aid in my digestion. Margaret told me that Rudy recomended it and after taking it, she feels much better after the intense workouts
* Started taking a Orac Energy foods. The equivalent of 24 servings of fruits and vegetables in antioxidant capacity
Support Colon Cleansing, Digestion & Slimmer Abs
Support Sugar Control & Weight Management
Support Healthy Joints, Bones & Muscles
Support Healthy Immune Response
Detoxify & Cleanse
Rejuvenate
Energize
http://paradiseherbs.com/orac.html
Saturday was the first time in about a month that I went to the Moonlight Beach workout.
Great. Great. Great Workout!
There were enough of us to work in two groups. So, Sal took one group, 'the advanced' and Rudy took the others. I was in Rudy's group.
We alternated between sand sprints and working out on the step.
Our group started at the step, we did 1 round like this:
*20 knee-ups
*20 pushups
*20 dips
*20 in and out crunches
When we sprinted, 3 of us were on one end of the beach area, while 3 were on the other. We sprinted hard (Chest up, hips forward and high knees) and handed off the baton/twig to another person at the other end. While the sprints kept going, we had to shadowbox or do hindu squats, etc. as we awaited our next turn. It felt good to push hard like that. It also was great because we all pulled together and cheered each other on. Our group was Nicole M., Kimberley, Katherine, Janice, Michelle and myself. Everyone did so amazingly. Great sweat, great tears.
When we returned to the step, we did:
* 20 knee-ups
*Pushups for time (Rudy told me that I had to do the full pushups and get off of my knees this time; it was very challenging for me... I think I only got four in)
* Dips as fast as we could for time (my arms were really tired from the full pushups)
* 20 scissor kicks
We sprinted one more time. I know on the last few sprints, my body was tired. It wasn't quite the same kick like when I started, but it was still good. I was at the point near the end though where I had to catch my breath rather than shadow box while waiting for my turn.
We did the wall one more time and then Rudy took us to the hill. We sprinted up and jogged down, about 3-4 times. I was very surprised at how well I did. It's like there is a sprint switch in me that can turn on and I can really book it. I was RIGHT behind Rudy by just a few seconds each time. I don't really think about the hill, I just think about digging in until I am there.
At the very end, the groups came together again and stretched out and took in our deep breaths. I went to cool my feet in the water with Nicole and then headed to Naked Cafe for breakfast. Adam and I went together; it seems that everyone else had other plans. If you haven't made it out to Naked Cafe yet, you should go! The portion of the menu called 'Look Good Naked' has great options with the fat, carbs, and protein listed right on the menu. http://www.thenakedcafe.com
I am feeling like my body has a decent foundation of muscle built and now I am just hoping that the next 5 weeks will be fat sheding off of my body. I will try to keep my workouts to more than just the regular 4 each week from now on til the end.
1 more week until weigh-ins!
Week Seven- Day Five
Breakfast- 3 eggs whites with tomatoes and mushrooms, green salsa and a side of cottage cheese
Snack - 1/2 protein shake
Lunch- 1/2 fusilli pasta with red sauce and 1/2 green salad with side of italian
Snack- rest of the pasta and green salad
Dinner- 1/2 Seared dungeness Crabcake and 1/3 Bouillabaisse dish
I had decided that my muscles needed a rest and that I would attend the Saturday class, since I hadn't been in quite some time.
I really don't think there is a waisteline trimmer for me like combatative sports. The impact, the intensity, the twisiting, planting, reaching, adjusting... all of it! It could be all in the mind, because Rudy's program workouts are killer, but after last night's one boxing session followed by the regular workout program, I feel a bit leaner and tighter through the core; and that's what I have been waiting for.
Snack - 1/2 protein shake
Lunch- 1/2 fusilli pasta with red sauce and 1/2 green salad with side of italian
Snack- rest of the pasta and green salad
Dinner- 1/2 Seared dungeness Crabcake and 1/3 Bouillabaisse dish
I had decided that my muscles needed a rest and that I would attend the Saturday class, since I hadn't been in quite some time.
I really don't think there is a waisteline trimmer for me like combatative sports. The impact, the intensity, the twisiting, planting, reaching, adjusting... all of it! It could be all in the mind, because Rudy's program workouts are killer, but after last night's one boxing session followed by the regular workout program, I feel a bit leaner and tighter through the core; and that's what I have been waiting for.
Thursday, October 23, 2008
Week Seven- Day Four
Breakfast- Organic Oatmeal
Snacks- 12 Raw Valencia Almonds, 2 dried mango pieces
Lunch- Chicken breast meat and steak chopped up with lettuce, tomatoe, guacamole and a couple of bites of beans
Snacks- 6 thinly sliced dried apples
Revery- Pure Pro
Dinner- 1/2 side salad with 1 strip of Mahi Mahi
Tonight I went to Rudy's boxing class. He was filling in for Bernard, the regular boxing coach. Some of you might know him from the Saturday workouts.
I was about 15 minutes late for the class because of traffic and coming from inland North County area.
When I arrived, I was surprised to find that there were only two other people in the class, Ava and a man whom I just met that night, named Ken. Ken, later on was invited to join the regular Rudy workout right after... I wonder what he thought about it.
I had spoken to Rudy prior to the class about borrowing some of his gloves, they were heavier than I am used to, 14 oz instead of 8 oz, so they helped to provide an even tougher workout.
I didn't want to be a bother by being late, so I just looked for the gloves and jumped right in. Rudy noticed me and told me I better shadow box for a bit to warm up before hitting the bag. Once I started hitting the bag, I was surprised at how quickly it became tiring. It is VERY different to hit something versus just air. It has been quite some time since I hit anything. After we worked the bag, we went through three station, three times. While one of us jumped rope, the other worked the heavy bag, and the other worked with Rudy and the focus mitts.
Jumping rope: As clumsy as I am and for as many times as I stopped jumping, due to missing a beat, I still felt pretty good about it.
Heavy bag: At first I had no idea what I was doing, then Rudy mentioned that I should watch my reflection in the window and watch to make sure my form was correct.
Two major things I was looking for: 1) That I keep my guard up when I throw a punch 2)That I fully extend with my jab and right cross, making sure that I have the proper distance.
Another thing that I tried to focus on was shifting my weight correctly for each punch and that the power comes from my legs and the twist of my body. It's a lot easier to do in slow motion on the heavy bag than with Rudy on the mitts.
Rudy and the Focus Mitts: This was really a great opportunity to have someone hold for me that actually knows what they are talking about. At White Dragon, we have other students hold for us and our knowledge is so limited as students, so yeah to have Rudy hold for me and call out directions and corrections and hold perfectly, it was great.
So he started with the one two; jab, cross. Two major things I need to correct are 1) Keeping my elbow out with my right cross- in Kung Fu, all our strikes were mostly with the elbow down, so I guess it's in my muscle memory and I need to correct that 2) I need to remember to twist my fist from vertical to horizontal to get that torque. I think when I was less tired, I did a better job because he actually asked Ken to take a look at my body twist when I threw the punches.
We also did hooks and uppercuts. It's so hard to use my body correctly when the pace is rapid fire. It feels so good though when you land a punch right and it make that nice popping sound and you cfeel everything just come together nicely. It's kind of like going to the driving range...or hitting tennis balls... you hit a ton, but only once in a while will you achieve that perfectly satisfying 'pop'.
One other cool thing was when he did the basic one, two, duck, cross. We did that in class a few times shadow boxing, but to have Rudy there, calling it out while you actually hit the mits, 'pop'-'pop', duck as he swings at you and then follow up another 'pop' with your right cross... it's fun!
So, the class both, taxed me and was a great time all at once. I am glad I took the opportunity for it.
I debated for a moment whether I should just call it a night or push through and also go to the regular 7pm class... with a little, "Why not? You're already here." from Rudy, I decided to test myself. Results were satisfactory. I didn't quite have the same oomfph that I usually have when warming up, but I did it! More shadowboxing, straightkicks (which really made my hipflexors sore this time), and running in place.
For the last 1/2 of the class, I did the handbike again (my arms are pleasingly much toner, but not exactly wher I want them yet), but this time, Rudy was on the bike next to me and Michelle to my other side.
I think the resistence was really tough this time and my hands were killing me I think from the punches. I have a minor injury from about a year ago when I last sparred and I guess it never relly healed. I have a tough time getting my right hand into a tight fist. In any case, the punching with Rudy aggravated it, so on the handbike, it translated to sever hand cramps. When resistence was high (Which was for most of the class) I had to put my full body weight into it to get the krank going. I was gong so slow, the wheel wasn't even a blur... and there I was, nest to Rudy. Hahaha. What a comparative sight for the bikers in front of us. It helped when Michelle might groan too, because then I didn't feel so alone! hahaha!
Well when things got to the end and we had to go for speed 30 seconds, rest, then speed 30 seconds, rest, then one last speed... I really gave it my all- did the whole mental psychology of having to go fast to save mylife or someone elses- and it was amazing to hear how hard Rudy works. I was totally groaning and all of a sudden, I hear Rudy and Michelle right there with me. It was kinda cool to work side by side and know we are going through the same thing. I'm usually so loud and the only one making lame noises, so that was great.
When it was all over, I was exhausted, yet grateful that I made it through. I think I will skip Friday and head to Moonlight on Saturday.
I haven't had a workout that lasted for two hours in a very long time and will consider getting there early at night to work a little beforehand. I stil have my belly, but it is getting better. I just can't believe how slowly you put it on and how much slower, it comes off! I usued to run down to my cafeteria at work everyday and grab a slice of pizza (huge thick slice) and think I was doing ok since it was a 'small meal'. I know so much better now and know I will never do things like that agian because I see the effects it has had on my body and what long road back it is.
Snacks- 12 Raw Valencia Almonds, 2 dried mango pieces
Lunch- Chicken breast meat and steak chopped up with lettuce, tomatoe, guacamole and a couple of bites of beans
Snacks- 6 thinly sliced dried apples
Revery- Pure Pro
Dinner- 1/2 side salad with 1 strip of Mahi Mahi
Tonight I went to Rudy's boxing class. He was filling in for Bernard, the regular boxing coach. Some of you might know him from the Saturday workouts.
I was about 15 minutes late for the class because of traffic and coming from inland North County area.
When I arrived, I was surprised to find that there were only two other people in the class, Ava and a man whom I just met that night, named Ken. Ken, later on was invited to join the regular Rudy workout right after... I wonder what he thought about it.
I had spoken to Rudy prior to the class about borrowing some of his gloves, they were heavier than I am used to, 14 oz instead of 8 oz, so they helped to provide an even tougher workout.
I didn't want to be a bother by being late, so I just looked for the gloves and jumped right in. Rudy noticed me and told me I better shadow box for a bit to warm up before hitting the bag. Once I started hitting the bag, I was surprised at how quickly it became tiring. It is VERY different to hit something versus just air. It has been quite some time since I hit anything. After we worked the bag, we went through three station, three times. While one of us jumped rope, the other worked the heavy bag, and the other worked with Rudy and the focus mitts.
Jumping rope: As clumsy as I am and for as many times as I stopped jumping, due to missing a beat, I still felt pretty good about it.
Heavy bag: At first I had no idea what I was doing, then Rudy mentioned that I should watch my reflection in the window and watch to make sure my form was correct.
Two major things I was looking for: 1) That I keep my guard up when I throw a punch 2)That I fully extend with my jab and right cross, making sure that I have the proper distance.
Another thing that I tried to focus on was shifting my weight correctly for each punch and that the power comes from my legs and the twist of my body. It's a lot easier to do in slow motion on the heavy bag than with Rudy on the mitts.
Rudy and the Focus Mitts: This was really a great opportunity to have someone hold for me that actually knows what they are talking about. At White Dragon, we have other students hold for us and our knowledge is so limited as students, so yeah to have Rudy hold for me and call out directions and corrections and hold perfectly, it was great.
So he started with the one two; jab, cross. Two major things I need to correct are 1) Keeping my elbow out with my right cross- in Kung Fu, all our strikes were mostly with the elbow down, so I guess it's in my muscle memory and I need to correct that 2) I need to remember to twist my fist from vertical to horizontal to get that torque. I think when I was less tired, I did a better job because he actually asked Ken to take a look at my body twist when I threw the punches.
We also did hooks and uppercuts. It's so hard to use my body correctly when the pace is rapid fire. It feels so good though when you land a punch right and it make that nice popping sound and you cfeel everything just come together nicely. It's kind of like going to the driving range...or hitting tennis balls... you hit a ton, but only once in a while will you achieve that perfectly satisfying 'pop'.
One other cool thing was when he did the basic one, two, duck, cross. We did that in class a few times shadow boxing, but to have Rudy there, calling it out while you actually hit the mits, 'pop'-'pop', duck as he swings at you and then follow up another 'pop' with your right cross... it's fun!
So, the class both, taxed me and was a great time all at once. I am glad I took the opportunity for it.
I debated for a moment whether I should just call it a night or push through and also go to the regular 7pm class... with a little, "Why not? You're already here." from Rudy, I decided to test myself. Results were satisfactory. I didn't quite have the same oomfph that I usually have when warming up, but I did it! More shadowboxing, straightkicks (which really made my hipflexors sore this time), and running in place.
For the last 1/2 of the class, I did the handbike again (my arms are pleasingly much toner, but not exactly wher I want them yet), but this time, Rudy was on the bike next to me and Michelle to my other side.
I think the resistence was really tough this time and my hands were killing me I think from the punches. I have a minor injury from about a year ago when I last sparred and I guess it never relly healed. I have a tough time getting my right hand into a tight fist. In any case, the punching with Rudy aggravated it, so on the handbike, it translated to sever hand cramps. When resistence was high (Which was for most of the class) I had to put my full body weight into it to get the krank going. I was gong so slow, the wheel wasn't even a blur... and there I was, nest to Rudy. Hahaha. What a comparative sight for the bikers in front of us. It helped when Michelle might groan too, because then I didn't feel so alone! hahaha!
Well when things got to the end and we had to go for speed 30 seconds, rest, then speed 30 seconds, rest, then one last speed... I really gave it my all- did the whole mental psychology of having to go fast to save mylife or someone elses- and it was amazing to hear how hard Rudy works. I was totally groaning and all of a sudden, I hear Rudy and Michelle right there with me. It was kinda cool to work side by side and know we are going through the same thing. I'm usually so loud and the only one making lame noises, so that was great.
When it was all over, I was exhausted, yet grateful that I made it through. I think I will skip Friday and head to Moonlight on Saturday.
I haven't had a workout that lasted for two hours in a very long time and will consider getting there early at night to work a little beforehand. I stil have my belly, but it is getting better. I just can't believe how slowly you put it on and how much slower, it comes off! I usued to run down to my cafeteria at work everyday and grab a slice of pizza (huge thick slice) and think I was doing ok since it was a 'small meal'. I know so much better now and know I will never do things like that agian because I see the effects it has had on my body and what long road back it is.
Week Seven- Day Three
Breakfast- Ezekiel Cereal with Soy Milk
Snack- trail mix, yogi tea 'Tahitian Vanilla'
Lunch- Extremely thin crust pizza with olives, spinach, peppers and tomatoes. Small salad with spinach, mixed greens, tofu, bell pepper, mushrooms and fat free italian
Dinner- 1/4 spring Thai Spring Roll, chicken lettuce wraps, 1 piece of salmon sushi
After work, I met my coworkers at the Elephant bar, after that, I went home and caught up with a few friends on the phone and then zoned on the computer. Needless to say, no exercise. I take the stairs at work and at home.
Snack- trail mix, yogi tea 'Tahitian Vanilla'
Lunch- Extremely thin crust pizza with olives, spinach, peppers and tomatoes. Small salad with spinach, mixed greens, tofu, bell pepper, mushrooms and fat free italian
Dinner- 1/4 spring Thai Spring Roll, chicken lettuce wraps, 1 piece of salmon sushi
After work, I met my coworkers at the Elephant bar, after that, I went home and caught up with a few friends on the phone and then zoned on the computer. Needless to say, no exercise. I take the stairs at work and at home.
Wednesday, October 22, 2008
Week Seven- Day Two
Recovery- EAS Protein Drink
Breakfast- Kashi Hot Cereal
Snack-Trail Mix handful
Lunch- Angus Beef Burger with wheat bun and tropical coleslaw. Two Bites of Beans.
Snack-Trail Mix
Dinner/Recovery- 'Pure Pro' Protein Drink
+++
Okay, people! I am back!
I am tired of not working out and eating poorly! I yesterday I realized that my belly seemed a little bit flabbier and I needed to do something about it. No more fooling around!
Today was my first day to do TWO WORKOUTS IN ONE DAY!
Monday night, I went to bed at 2am. I went to bed with the mindset that I was going to make the 630am workout, because I had believed that my mom might be needing me Tuesday night, and I could not miss two workouts in a row. There is no motivator for superhuman strength like being there for my mom is she needs me physically. It's like reverse Mom power. Moms get superhuman strength to save their children, I think daughters can get a bit of that power too! I love my mom!
So, I woke up and did the am workout with Sal. It was running, a bit of stretching and shadowboxing, then we spun. I did the handbike again, becuase I saw the screening of a movie called 'Caymen Went' and the girl had beautifully toned and svelt arms. My arms, need some help! They are historically the weakest part of my body (belly coming in quick second). I am going to hop on that thing whenever there is one open.
So, I went to work and actually was able to help my mom with the help of my sisters while I was at work...long story. i checked in with mom if she needed me at all, and she was much better.
This run of events freed me for the evening and since I already was 'beyond zombie' and couldn't feel any pain anymore, I decided to do my make-up workout that night. Crazy? Heck ya! Also I knew that the next day was a day off and I could rest.
Other personally emotional events had me a little stressed and in a bit of a bad mood, so I really wanted to exert that night. Lucky for me, Rudy was back and he must have had the same idea, because he put a world of hurt on us that night. No kidding! I don't remember the last time he worked us that hard. Near the end, I was almost crying. It came out like 3 little sobs of pain and then it went away. I popped right up and was ready for more.
Sheesh, we did so much and so many, that I may not be able to capture it all, it's all kind of a jumble but here goes: (oh yeah, I did this with a 10 lb weight)
* Starting with open and closes and elephant trunks, no big deal, right?
* Some left right combos
* Then some left right with knees
* Left right with duck to the right
* left right with duck, cross, hook, uppercuts
* 10 knees; rapidly
* a bunch of ducks to work our thighs
* probably 10 more knees on the other leg
* a combo of one thrusting kick, right left and then a knee that follows through
* a combo of one thrusting kick, hook, uppercut, then a knee that follows through
* 100 steam engines
* 20 pushups (they were on my knees, but FINALLY quality up and down!)
* 10 in and out crunches
* 10 alternating toe touches on our back
* maybe we did like 10 bicep curlsand then 10 push presses
* 20 tricep pulls and kickbacks; 10 on each side
* 30 pushups (kind of pooped out around twenty)
* 10 in and out crunches
* maybe like 10 crunches
* 20 tricep pulls and kickbacks; 10 on each side
* kettle bell like exercises for time
* 30 pushups (really pooped around 20 again, regained determination at around 32; the count was so fast!)
* 10 in and out crunches
* 10 kicks andn simultaneous dumbell presses
* 20 tricep pulls and kickbacks; 10 on each side
* 10 push presses
* halfway bicep curls, holding for 20 seconds or so x3
* Laying on out backs, we did a bunch of dumbell presses and tricep work (I think this is wher I almost started crying). We pushed from the chest, then bent towards our ears and then back up and then down to the chest. The speed was rapid... at least to me
* Christmas trees--- Just open the arms; kind of like a fun sau (spelling)bring them back together, then raise them over head, thrusting back and then back to center and repeat
* halfway bicep curls, holding for 20 seconds or so x3
* I think we did more arm work on the mat and then... it was over!
I am sure that I missed some things, but this workout kicked butt! I really needed it. I liked that we worked outside. Looking up at the stars during the floorwork and out towards the shopping center and traffic lights in the distance during a couple water breaks, helped make it so great.
I decided to go to my parents house that night. I sat with my dad for a few moments and told him what I learned about diabetes that day at an American Diabetes Association fundraiser we had at work that day, then sat with my mom and emoted about what I had experienced that day.
I hit the sack at 10pm. I was too tired to say my formal prayers, so I just said a few words and rested in Him. It felt great!
Oh yeah, Rudy mentioned that someone called the Tabata Protocol, Ciabatta, in one of their blogs. What kind of maroon would do such a thing? (Yes, it was me... unless there is another blogger out there who thought it was Ciabatta :)
Okay, just looked up tabata protocol...did you know there is actually a book out there called 'The Warrior Diet'. I don't know about you, but that sounds strangely appropriate~ I will have to check it out...
...and oh yeah, Rudy also mentioned his workout will be online soon. So we can hear him call out the counts on the tabata protocol interval training. THAT's why he mentioned it! I knew it couldn't be just out of the blue...
Breakfast- Kashi Hot Cereal
Snack-Trail Mix handful
Lunch- Angus Beef Burger with wheat bun and tropical coleslaw. Two Bites of Beans.
Snack-Trail Mix
Dinner/Recovery- 'Pure Pro' Protein Drink
+++
Okay, people! I am back!
I am tired of not working out and eating poorly! I yesterday I realized that my belly seemed a little bit flabbier and I needed to do something about it. No more fooling around!
Today was my first day to do TWO WORKOUTS IN ONE DAY!
Monday night, I went to bed at 2am. I went to bed with the mindset that I was going to make the 630am workout, because I had believed that my mom might be needing me Tuesday night, and I could not miss two workouts in a row. There is no motivator for superhuman strength like being there for my mom is she needs me physically. It's like reverse Mom power. Moms get superhuman strength to save their children, I think daughters can get a bit of that power too! I love my mom!
So, I woke up and did the am workout with Sal. It was running, a bit of stretching and shadowboxing, then we spun. I did the handbike again, becuase I saw the screening of a movie called 'Caymen Went' and the girl had beautifully toned and svelt arms. My arms, need some help! They are historically the weakest part of my body (belly coming in quick second). I am going to hop on that thing whenever there is one open.
So, I went to work and actually was able to help my mom with the help of my sisters while I was at work...long story. i checked in with mom if she needed me at all, and she was much better.
This run of events freed me for the evening and since I already was 'beyond zombie' and couldn't feel any pain anymore, I decided to do my make-up workout that night. Crazy? Heck ya! Also I knew that the next day was a day off and I could rest.
Other personally emotional events had me a little stressed and in a bit of a bad mood, so I really wanted to exert that night. Lucky for me, Rudy was back and he must have had the same idea, because he put a world of hurt on us that night. No kidding! I don't remember the last time he worked us that hard. Near the end, I was almost crying. It came out like 3 little sobs of pain and then it went away. I popped right up and was ready for more.
Sheesh, we did so much and so many, that I may not be able to capture it all, it's all kind of a jumble but here goes: (oh yeah, I did this with a 10 lb weight)
* Starting with open and closes and elephant trunks, no big deal, right?
* Some left right combos
* Then some left right with knees
* Left right with duck to the right
* left right with duck, cross, hook, uppercuts
* 10 knees; rapidly
* a bunch of ducks to work our thighs
* probably 10 more knees on the other leg
* a combo of one thrusting kick, right left and then a knee that follows through
* a combo of one thrusting kick, hook, uppercut, then a knee that follows through
* 100 steam engines
* 20 pushups (they were on my knees, but FINALLY quality up and down!)
* 10 in and out crunches
* 10 alternating toe touches on our back
* maybe we did like 10 bicep curlsand then 10 push presses
* 20 tricep pulls and kickbacks; 10 on each side
* 30 pushups (kind of pooped out around twenty)
* 10 in and out crunches
* maybe like 10 crunches
* 20 tricep pulls and kickbacks; 10 on each side
* kettle bell like exercises for time
* 30 pushups (really pooped around 20 again, regained determination at around 32; the count was so fast!)
* 10 in and out crunches
* 10 kicks andn simultaneous dumbell presses
* 20 tricep pulls and kickbacks; 10 on each side
* 10 push presses
* halfway bicep curls, holding for 20 seconds or so x3
* Laying on out backs, we did a bunch of dumbell presses and tricep work (I think this is wher I almost started crying). We pushed from the chest, then bent towards our ears and then back up and then down to the chest. The speed was rapid... at least to me
* Christmas trees--- Just open the arms; kind of like a fun sau (spelling)bring them back together, then raise them over head, thrusting back and then back to center and repeat
* halfway bicep curls, holding for 20 seconds or so x3
* I think we did more arm work on the mat and then... it was over!
I am sure that I missed some things, but this workout kicked butt! I really needed it. I liked that we worked outside. Looking up at the stars during the floorwork and out towards the shopping center and traffic lights in the distance during a couple water breaks, helped make it so great.
I decided to go to my parents house that night. I sat with my dad for a few moments and told him what I learned about diabetes that day at an American Diabetes Association fundraiser we had at work that day, then sat with my mom and emoted about what I had experienced that day.
I hit the sack at 10pm. I was too tired to say my formal prayers, so I just said a few words and rested in Him. It felt great!
Oh yeah, Rudy mentioned that someone called the Tabata Protocol, Ciabatta, in one of their blogs. What kind of maroon would do such a thing? (Yes, it was me... unless there is another blogger out there who thought it was Ciabatta :)
Okay, just looked up tabata protocol...did you know there is actually a book out there called 'The Warrior Diet'. I don't know about you, but that sounds strangely appropriate~ I will have to check it out...
...and oh yeah, Rudy also mentioned his workout will be online soon. So we can hear him call out the counts on the tabata protocol interval training. THAT's why he mentioned it! I knew it couldn't be just out of the blue...
Week Seven- Day One
Breakfast - Kashi Hot Cereal
Snack- Trail Mix
Lunch- Chicken, Beef and Shrimp skewers (no sauce) X5. 1 piece os shrimp tempura roll.
Snack- Apple, trail mix, Vitamin Water
Dinner- Chicken salad with asparagus, eggs, tomatoe and side of italian
+++
No Workout
Snack- Trail Mix
Lunch- Chicken, Beef and Shrimp skewers (no sauce) X5. 1 piece os shrimp tempura roll.
Snack- Apple, trail mix, Vitamin Water
Dinner- Chicken salad with asparagus, eggs, tomatoe and side of italian
+++
No Workout
W#6--Weekend
Saturday Meals
Breakfast- Egg white scramble with spinach and a piece of sprouted bread toast with peanut butter
Snack- Apple
Lunch- Pasta with lamb and a side salad
Snack- trail mix handful; 4 cubes of chicken shishkabob and ice berg lettuce with 3 sips from a sampler wine flight
Dinner- 3 pieces salmon sashimi, 3 pieves albacore tuna sashimi, 1/2 Fresh Roll and 1/2 another type of roll. A few bites of cucumber and seaweed salad. A little sake+++
Walked all around dowtown La Jolla and Prospect street
Made up a 30 minute exercise based on the exercises from the program. I took Adrian through it and he said it was a good workout, short, but effective. How cool is that? That was my first time to put what I have been learning to the test. Adrian is a marine who works out pratically everyday and I actuall helped him to get his sweat on! Hooray!
Sunday Meals
Breakfast- Scrambled eggs, 1/4 of a waffle, 1/2 steak, fresh squeezed orange juice
No lunch of snacks
Dinner- 1/2 Spiral pasta with sundried tomatoes and a 1/2 BBQ chicken chopped salad
+++
No exercise :( A bad day for me...
Breakfast- Egg white scramble with spinach and a piece of sprouted bread toast with peanut butter
Snack- Apple
Lunch- Pasta with lamb and a side salad
Snack- trail mix handful; 4 cubes of chicken shishkabob and ice berg lettuce with 3 sips from a sampler wine flight
Dinner- 3 pieces salmon sashimi, 3 pieves albacore tuna sashimi, 1/2 Fresh Roll and 1/2 another type of roll. A few bites of cucumber and seaweed salad. A little sake+++
Walked all around dowtown La Jolla and Prospect street
Made up a 30 minute exercise based on the exercises from the program. I took Adrian through it and he said it was a good workout, short, but effective. How cool is that? That was my first time to put what I have been learning to the test. Adrian is a marine who works out pratically everyday and I actuall helped him to get his sweat on! Hooray!
Sunday Meals
Breakfast- Scrambled eggs, 1/4 of a waffle, 1/2 steak, fresh squeezed orange juice
No lunch of snacks
Dinner- 1/2 Spiral pasta with sundried tomatoes and a 1/2 BBQ chicken chopped salad
+++
No exercise :( A bad day for me...
Friday, October 17, 2008
W#6--Friday
Recovery: Pure Pro Protein Drink - discovered this stuff at a drug store (Longs or CVS or something) great amount of protein, 1 gram of sugar.
Breakfast: Kashi GoLean Honey and Cinnamon Hot Cereal
Snack:Cottage Cheese with Live active cultures
Lunch:Salad with Fish
Snack:Apple
Dinner:Sushi
Incredible workout today.
I am super surprised about how I did.
I don't run fast, but I have been able to keep running the whole time. I was glad to have been able to do it again today becauase running has become increasingly difficult as I feel more pains in my legs. I need to find my mp3 player again, I really think it helps with the running.
So several laps and then the spin room.
I did the handbike and it was good today. I think it went smoother this time, not so herky jerky. Sal gave me a pointer when I asked about where to position my elbows as I kranked. He said that if I keep my elbows in, I work my lats more and if I keep my elbows out, my shoulders will get more of a workout. It definitely helped to think of the power coming from those places instead of solely the arms.
Today was simple, but effective. Something new was when Rudy told us to go in reverse, that we stood up and went on the other side of the bike to krank. It was weird how it worked such a different set of muscles. I really felt my forearms working. Alicia I think said she felt it in her shoulders.
Near the end of the class, he had everyone, even the handbike people punch it out in the air. It was amazing how HARD it was to throw out punches after being on the handbike. I was working through some real resistence even though it was just shadow boxing. How cool that natural resistence was. Even the overhead arms raises were tough... we did 100. Such a simple movement really took some effort near the end.
We ended the workout with a real light resistence and Rudy gave a motivational speech, was it his "Hero Manifesto" that he called it? It was nice to close our eyes and listen to his words and soothing voice. After the class, Pamela asked me something that surprised me, but flattered me! She said, "Arlene, did you write that?" Wowee! She thought that I WROTE what Rudy was saying, I was shocked, but of course I replied that I had not. But how cool that she would think such a thing after only reading my blogs... and I thought my bogs were just my silly, casual voice! :) I am glad people are enjoying them and they don't just serve me. :)
Breakfast: Kashi GoLean Honey and Cinnamon Hot Cereal
Snack:Cottage Cheese with Live active cultures
Lunch:Salad with Fish
Snack:Apple
Dinner:Sushi
Incredible workout today.
I am super surprised about how I did.
I don't run fast, but I have been able to keep running the whole time. I was glad to have been able to do it again today becauase running has become increasingly difficult as I feel more pains in my legs. I need to find my mp3 player again, I really think it helps with the running.
So several laps and then the spin room.
I did the handbike and it was good today. I think it went smoother this time, not so herky jerky. Sal gave me a pointer when I asked about where to position my elbows as I kranked. He said that if I keep my elbows in, I work my lats more and if I keep my elbows out, my shoulders will get more of a workout. It definitely helped to think of the power coming from those places instead of solely the arms.
Today was simple, but effective. Something new was when Rudy told us to go in reverse, that we stood up and went on the other side of the bike to krank. It was weird how it worked such a different set of muscles. I really felt my forearms working. Alicia I think said she felt it in her shoulders.
Near the end of the class, he had everyone, even the handbike people punch it out in the air. It was amazing how HARD it was to throw out punches after being on the handbike. I was working through some real resistence even though it was just shadow boxing. How cool that natural resistence was. Even the overhead arms raises were tough... we did 100. Such a simple movement really took some effort near the end.
We ended the workout with a real light resistence and Rudy gave a motivational speech, was it his "Hero Manifesto" that he called it? It was nice to close our eyes and listen to his words and soothing voice. After the class, Pamela asked me something that surprised me, but flattered me! She said, "Arlene, did you write that?" Wowee! She thought that I WROTE what Rudy was saying, I was shocked, but of course I replied that I had not. But how cool that she would think such a thing after only reading my blogs... and I thought my bogs were just my silly, casual voice! :) I am glad people are enjoying them and they don't just serve me. :)
Thursday, October 16, 2008
W#6--Thursday
Recovery- 1/2 cup live culture cottage cheese
Breakfast- Organic 'Nature's Path' Optimum Power Hot oatmeal
Snack- 1/2 Peanut Butter sanwich on Ezekiel Sprouted Bread
Lunch- 6 piece Ca rolls and a glass of carrot juice
Snack- fruit cup; Salad from Oscars
Dinner-
We warmed up with a run (I was still sleepy and didn't feel energetic or hydrated- it's been soooo dry lately and oddly enough, I have been drinking less water) and then did a bunch of very cool new fighting techniques. I think this was our first time to throw a kick into our combinations. Rudy called me out today about not keeping my hands up. I guess even in between 'sets' we are supposed to keep our hands up, ready for the next command.
One thing I really have a tough time with is keeping my guard up when hooking. I drop my guard, or my hook gets all weird if I keep it up. So I have to practice in front of a mirror to see if I am doing it right and get the muscle memory down, so I can do it better in class.
After that, we went back in for Cibatta exercises(I know that's the bread, but I am not sure what they are really called); basically the exercises that go in 1/2 minute then 10 second spurts. We interspersed hand weight exercises with running in place and rapid shadow boxing "PUSH YOUR BODY!"
We ended with a flurry of different ab exercises and then called it a day. I hope it's not my imagination, but I think I am getting better at them! Woohoo!
Some people were talking about Karen's letter the other day saying that they will cut people if they are not seeing enough effort, results or if they are not following the diet plan. I think I may have needed that... so far my diet is much bette today!
I'm still kinda sleepy when I write this.
Breakfast- Organic 'Nature's Path' Optimum Power Hot oatmeal
Snack- 1/2 Peanut Butter sanwich on Ezekiel Sprouted Bread
Lunch- 6 piece Ca rolls and a glass of carrot juice
Snack- fruit cup; Salad from Oscars
Dinner-
We warmed up with a run (I was still sleepy and didn't feel energetic or hydrated- it's been soooo dry lately and oddly enough, I have been drinking less water) and then did a bunch of very cool new fighting techniques. I think this was our first time to throw a kick into our combinations. Rudy called me out today about not keeping my hands up. I guess even in between 'sets' we are supposed to keep our hands up, ready for the next command.
One thing I really have a tough time with is keeping my guard up when hooking. I drop my guard, or my hook gets all weird if I keep it up. So I have to practice in front of a mirror to see if I am doing it right and get the muscle memory down, so I can do it better in class.
After that, we went back in for Cibatta exercises(I know that's the bread, but I am not sure what they are really called); basically the exercises that go in 1/2 minute then 10 second spurts. We interspersed hand weight exercises with running in place and rapid shadow boxing "PUSH YOUR BODY!"
We ended with a flurry of different ab exercises and then called it a day. I hope it's not my imagination, but I think I am getting better at them! Woohoo!
Some people were talking about Karen's letter the other day saying that they will cut people if they are not seeing enough effort, results or if they are not following the diet plan. I think I may have needed that... so far my diet is much bette today!
I'm still kinda sleepy when I write this.
W#6--Wednesday
Breakfast: 3 egg whites, onion and tomatoes
Lunch: Braised Short Rib, brussel sprouts, pearl onions, and parsnip puree
Snack: 1 red apple
Dinner: carne asada beef with lettuce tomatoes and a bite of beans and a bite of rice
+++
No exercise today except for the walk that I took when touring the Escondido Performing Arts Center. What a cool place! It is huge! They have many theatres, but the largest one actually has real 'box seats' like the kind you see in old movies. I would love to experience something like 'Phantom of the Opera' in box seats.
The campus also has a children's museum, a dance studio and several art studios. They promote literacy and the arts to children.
Every first Wednesday, they have free performances and around Christmastime, they turn the place into a winter wonderland, where they bring in made made snow and open the campus to families for free. they had great ideas for events that I had never heard of. You can rent the largest theatre and seat 250 on the stage for dinner. It was so interesting. http://www.artcenter.org/
We had lunch in the lobby of one of the smaller theatres, and it was a very neat experience. I really liked it. Their chef is very good, and as you can see, they had no options... everything was plate, it was good, but I am not sure how many calories i took in...
Lunch: Braised Short Rib, brussel sprouts, pearl onions, and parsnip puree
Snack: 1 red apple
Dinner: carne asada beef with lettuce tomatoes and a bite of beans and a bite of rice
+++
No exercise today except for the walk that I took when touring the Escondido Performing Arts Center. What a cool place! It is huge! They have many theatres, but the largest one actually has real 'box seats' like the kind you see in old movies. I would love to experience something like 'Phantom of the Opera' in box seats.
The campus also has a children's museum, a dance studio and several art studios. They promote literacy and the arts to children.
Every first Wednesday, they have free performances and around Christmastime, they turn the place into a winter wonderland, where they bring in made made snow and open the campus to families for free. they had great ideas for events that I had never heard of. You can rent the largest theatre and seat 250 on the stage for dinner. It was so interesting. http://www.artcenter.org/
We had lunch in the lobby of one of the smaller theatres, and it was a very neat experience. I really liked it. Their chef is very good, and as you can see, they had no options... everything was plate, it was good, but I am not sure how many calories i took in...
Tuesday, October 14, 2008
W#6--Tuesday
Recovery: None
Breakfast: 3 eggs whites and spinach. 1 piece of whole grain toast with butter and jam. Small bowl of fruit.
Lunch: 1 Chicken Wrap with a small bag of sunchips, 1 glass of carrot juice
Snack: a handful of whole natural almonds
Dinner: 1/2 of a piece of facaccia. Salmon, greens and couscous dipped ian a little cream sauce. 4 bites of spiral pasta with red sauce.
Snack: 1/2 of a spring roll
I was about 10 minutes late this morning. I needed to make sure that I made the morning because I had plans for the evening.
Today Karen joined us. It is so nice that she was able to make it and experience it. I checked in with her a little later and she said that she wishes she lived closer so that she could join more often.
Today my arms were hurting, and I couldn't figure out why because we didn't do any pushups or weights... but then I remembered how in the beginning of the workout, Rudy had us do speed interval punching. I am amazed that it worked my arms that much! I didn't realize!
We also did sprints in the parking lot. At first I was able to sprint really quickly, then it was hard, but then I remembered that we usually do this in sand, so that helped me keep going.
One thing Rudy said today that I thought was right on and very cool was when he said, "This is what it takes to be the best!" I usually say to myself, "I'm not really desiring to be 'the best'". This time he said something more along the lines of, "This takes to be your best." I think that resounded with me more. I am trying to be my best self. Not trying to really 'beat' anyone, just pull out my best.
We finished our warmup with the killer kicks. 20 straight out in front, each side. 20 out 45 degrees from the body and 20 90 degrees from the body. I feel like an Oompa Loompa when I get to that point.
A few more runs around the parking lot and then we headed upstairs to the spinning room!
As soon as we started to pedal, Rudy said he didn't want to mess around and wanted us to start with two full cranks to the right. I did but just couldn't sustain it! So when Sal came by, I whined how my legs were dead and he helped me to adjust my resistance, I guess I had it turned too much. THANK GOODNESS!
Now once Rudy had us lighten it up a bit and go 'as fast as you can!' for I think 30 seconds and then we slow it down for ten and then go fast for 30 seconds. I don't know how many times we did this, maybe 8? But the last one he had us do was go as fast as you can for 1 minute!
I think the mindset that I put on that helps me when he asks us to go 'as fast as we can', to really go as fast as I can... I simply imagine needing to pedal fast enough to get out of an exploding building or to get somewhere to rescue someone before it's too late... the time is ticking down... only 1 minute...how hard would I push? How fast could my legs carry me? I wonder what other people think of during those times when Rudy is on the mic and calling out to us to do our best?
Well, I got one of the pedals off today. God bless Luis for helping me get the other one off. It seems I go from this crazy workout monster to instantly a damsel in distress looking for someone to help me get my darn pedals off. So much for being able to 'tear it up'! hahaha
Breakfast: 3 eggs whites and spinach. 1 piece of whole grain toast with butter and jam. Small bowl of fruit.
Lunch: 1 Chicken Wrap with a small bag of sunchips, 1 glass of carrot juice
Snack: a handful of whole natural almonds
Dinner: 1/2 of a piece of facaccia. Salmon, greens and couscous dipped ian a little cream sauce. 4 bites of spiral pasta with red sauce.
Snack: 1/2 of a spring roll
I was about 10 minutes late this morning. I needed to make sure that I made the morning because I had plans for the evening.
Today Karen joined us. It is so nice that she was able to make it and experience it. I checked in with her a little later and she said that she wishes she lived closer so that she could join more often.
Today my arms were hurting, and I couldn't figure out why because we didn't do any pushups or weights... but then I remembered how in the beginning of the workout, Rudy had us do speed interval punching. I am amazed that it worked my arms that much! I didn't realize!
We also did sprints in the parking lot. At first I was able to sprint really quickly, then it was hard, but then I remembered that we usually do this in sand, so that helped me keep going.
One thing Rudy said today that I thought was right on and very cool was when he said, "This is what it takes to be the best!" I usually say to myself, "I'm not really desiring to be 'the best'". This time he said something more along the lines of, "This takes to be your best." I think that resounded with me more. I am trying to be my best self. Not trying to really 'beat' anyone, just pull out my best.
We finished our warmup with the killer kicks. 20 straight out in front, each side. 20 out 45 degrees from the body and 20 90 degrees from the body. I feel like an Oompa Loompa when I get to that point.
A few more runs around the parking lot and then we headed upstairs to the spinning room!
As soon as we started to pedal, Rudy said he didn't want to mess around and wanted us to start with two full cranks to the right. I did but just couldn't sustain it! So when Sal came by, I whined how my legs were dead and he helped me to adjust my resistance, I guess I had it turned too much. THANK GOODNESS!
Now once Rudy had us lighten it up a bit and go 'as fast as you can!' for I think 30 seconds and then we slow it down for ten and then go fast for 30 seconds. I don't know how many times we did this, maybe 8? But the last one he had us do was go as fast as you can for 1 minute!
I think the mindset that I put on that helps me when he asks us to go 'as fast as we can', to really go as fast as I can... I simply imagine needing to pedal fast enough to get out of an exploding building or to get somewhere to rescue someone before it's too late... the time is ticking down... only 1 minute...how hard would I push? How fast could my legs carry me? I wonder what other people think of during those times when Rudy is on the mic and calling out to us to do our best?
Well, I got one of the pedals off today. God bless Luis for helping me get the other one off. It seems I go from this crazy workout monster to instantly a damsel in distress looking for someone to help me get my darn pedals off. So much for being able to 'tear it up'! hahaha
W #6-- Monday
Recovery: 3/4 Muscle Milk
Breakfast: 3 egg whites with spinach
Lunch: Two Mahi Mahi Tacos from Baja Fresh
Snack: Whole Grain Pita Chips
Dinner: Sushi from Poway Sushi Lounge (I admit... one was fried :( It was called the lazy chef... and it was gggggggrrrrrreat!)
This morning, we spent the whole time in the room. We warmed up and went to town all right in there.
I guess Sal, Alicia, B Healey, Shiree and Rudy all went out to watch the Charger game last night and today only Rudy (he was able to leave around 7) and Shiree made it to class in the morning. I think we are supposed to give Sal hard time the next time we see him ;)
So, because they all partied a bit, Rudy decided to do us a favor and kick out butts. I needed it for the weekend I just had, so I was pained yet grateful.
Abs were blasted, arms were blasted... there was probably only about 5 seconds for the weary, hardly any recovery time at all. I was almost in tears every time we had to keep our legs 6 inches off the ground and hold it. It really took everything I had to keep up with him and his pace on the weights.
On thing that I did like though is when we would sit up and do trunk twists while holding one of our weights (I used 10 lbs today btw). I liked it because I know it's working my midsection, but it isn't killing me. I would just stare straight into the mirror and work on twisting so that my shoulder landed square under my face with each rotation. Slam, slam, slam. Shoulder, shoulder, shoulder. Concentrating on that helped me to not notice any real pain.
Sometimes when I am in so much pain during class and I have to think, "Just a little more..." I wonder if that is anything CLOSE to being in labor. The pain can be so great and you want to give it your all, yet you want to stop, yet you do not know if you can give it your all and you know that you can not stop.
Breakfast: 3 egg whites with spinach
Lunch: Two Mahi Mahi Tacos from Baja Fresh
Snack: Whole Grain Pita Chips
Dinner: Sushi from Poway Sushi Lounge (I admit... one was fried :( It was called the lazy chef... and it was gggggggrrrrrreat!)
This morning, we spent the whole time in the room. We warmed up and went to town all right in there.
I guess Sal, Alicia, B Healey, Shiree and Rudy all went out to watch the Charger game last night and today only Rudy (he was able to leave around 7) and Shiree made it to class in the morning. I think we are supposed to give Sal hard time the next time we see him ;)
So, because they all partied a bit, Rudy decided to do us a favor and kick out butts. I needed it for the weekend I just had, so I was pained yet grateful.
Abs were blasted, arms were blasted... there was probably only about 5 seconds for the weary, hardly any recovery time at all. I was almost in tears every time we had to keep our legs 6 inches off the ground and hold it. It really took everything I had to keep up with him and his pace on the weights.
On thing that I did like though is when we would sit up and do trunk twists while holding one of our weights (I used 10 lbs today btw). I liked it because I know it's working my midsection, but it isn't killing me. I would just stare straight into the mirror and work on twisting so that my shoulder landed square under my face with each rotation. Slam, slam, slam. Shoulder, shoulder, shoulder. Concentrating on that helped me to not notice any real pain.
Sometimes when I am in so much pain during class and I have to think, "Just a little more..." I wonder if that is anything CLOSE to being in labor. The pain can be so great and you want to give it your all, yet you want to stop, yet you do not know if you can give it your all and you know that you can not stop.
M2 Weekend
I was bad this weekend...
All the factors that were against me were there.
Family in town = family dinner at Black Angus
Family in town = trying to eat healthy while at an amusement park
Awesome Benefit event = A little alcohol and awesome benefit event food and being so exhausted over the weekend
All of that equals- less time to hydrate and prepare the correct snacks and eating intervals.
My only exercise was walking around the amusement park.
This is a reality check for me... I have to be able to still make time to exercise and still make the best food choices that I can...I think that because I am seeing and feeling results I think I can slack a bit, but I have to get that out of my head! I must KOKO! Before I know it, pictures will be here again.
All the factors that were against me were there.
Family in town = family dinner at Black Angus
Family in town = trying to eat healthy while at an amusement park
Awesome Benefit event = A little alcohol and awesome benefit event food and being so exhausted over the weekend
All of that equals- less time to hydrate and prepare the correct snacks and eating intervals.
My only exercise was walking around the amusement park.
This is a reality check for me... I have to be able to still make time to exercise and still make the best food choices that I can...I think that because I am seeing and feeling results I think I can slack a bit, but I have to get that out of my head! I must KOKO! Before I know it, pictures will be here again.
Monday, October 13, 2008
M2 Friday
Breakfast:
Lunch: Protein Shake
Dinner: A bunch of tray passed appetizers: Escargot en croute, Sushi, Manchengo cheese with roasted red chile, Chilean sea bass. 2 dirty martinis
I've been pretty bad with my journal, so I am going to do my very best to remember...
I think we ran around outside and then to the cycle room. I decided to try my hand again at the handbike. One thing that was tough was when Rudy made us go for speed and we were still a little cranked up on resistance. It turns out that I used a little imagination and almost started crying! I imagined that when Rudy said we had to go for speed for 1 minute, I had my baby nephew at the end of the rope and only had 1 minute to crank him up. I was pushing myself hard but a little emotional. I almost started crying... but yeah, the pretend situation helped me get to 'another place' with my effort and exertion.
Lunch: Protein Shake
Dinner: A bunch of tray passed appetizers: Escargot en croute, Sushi, Manchengo cheese with roasted red chile, Chilean sea bass. 2 dirty martinis
I've been pretty bad with my journal, so I am going to do my very best to remember...
I think we ran around outside and then to the cycle room. I decided to try my hand again at the handbike. One thing that was tough was when Rudy made us go for speed and we were still a little cranked up on resistance. It turns out that I used a little imagination and almost started crying! I imagined that when Rudy said we had to go for speed for 1 minute, I had my baby nephew at the end of the rope and only had 1 minute to crank him up. I was pushing myself hard but a little emotional. I almost started crying... but yeah, the pretend situation helped me get to 'another place' with my effort and exertion.
Thursday, October 9, 2008
M2 Thursday
Recovery: 1/2 PB and Honey Sandwich. 1 Energy Vitamin Water with All One Vitamin added
Breakfast: Kashi Go Lean Truly Vanilla Hot cereal with Omega-3, protein and fiber
Snack: 1 gala apple
Lunch:Ezekiel Cereal
Snack:
Dinner:
Today I felt great in my lower belly after the workout. It had the warm tingly burn which I so have desired because my lower belly is such a trouble spot for me.
We basically did our run, and this time I focused on keeping my belly tight and my posture tall. Then we went inside to work on abs and the rubber band sticks. I tried so hard with my abs, but my feet still went down sometimes. I tried to get my focus on and psych myself that it is only 10 repetitions, but the sets just kept coming. I do feel like I am getting better though.
Same with the rubber band bar. It's easier than last time, but I still had to stop for a few seconds and muster up my courage again to try. I realize that if I can get into the mental groove, it does make it easier on my body. Unfortunately it is accompanied with again... yucky grunting noises and twisted facial expressions... I hope nobody slaps me on the back while doing these moves... haha
Overall the workout today rocked. I am stoked that Rudy blasted our abs. I think we did about 12 different exercises for our abs. There was:
*Pushup position balancing on just the right arm and just the left leg, then switching...
*There was balancing just on your belly (arms and legs off the ground) and working our back by sqeezing our shoulder blades together twice, then flinging our arms back far.
* We did a stationary V sit up and held it
* We did regular crunches
* We twisted our trunks while siting up stationary
* We did Bicycles
* We did Slow bicycles
* We did plank positions
* We did the cobra
* We did 'climbing the rope'
* We did fluttter kicks
* We held our feet 6 inches fromt he ground while on our backs
* We did scissors
Heavens to Betsy!
Then we worked with the poles with rubber bands and had to do squats, presses, curls...you name it. They're just really different than working with weights... the resistance is very different than weight to me. I am not sure why? sychological again?
Then we ended the session with two minutes straight of alternating shoulder presses. I finally used the green 10 lb weights. Rudy told us that if girls want to work their bottoms, they can do squats, or if anyone got too fatigues they could just do bicep curls. I was determined to keep with the shoulder presses... and remarkable, I was able to!
Phew!
I actually can't wait for tomorrow. I hope we get another session like this one. I REALLY need my belly blasted.
Hooray for a great workout.
KOKO everybody!
Breakfast: Kashi Go Lean Truly Vanilla Hot cereal with Omega-3, protein and fiber
Snack: 1 gala apple
Lunch:Ezekiel Cereal
Snack:
Dinner:
Today I felt great in my lower belly after the workout. It had the warm tingly burn which I so have desired because my lower belly is such a trouble spot for me.
We basically did our run, and this time I focused on keeping my belly tight and my posture tall. Then we went inside to work on abs and the rubber band sticks. I tried so hard with my abs, but my feet still went down sometimes. I tried to get my focus on and psych myself that it is only 10 repetitions, but the sets just kept coming. I do feel like I am getting better though.
Same with the rubber band bar. It's easier than last time, but I still had to stop for a few seconds and muster up my courage again to try. I realize that if I can get into the mental groove, it does make it easier on my body. Unfortunately it is accompanied with again... yucky grunting noises and twisted facial expressions... I hope nobody slaps me on the back while doing these moves... haha
Overall the workout today rocked. I am stoked that Rudy blasted our abs. I think we did about 12 different exercises for our abs. There was:
*Pushup position balancing on just the right arm and just the left leg, then switching...
*There was balancing just on your belly (arms and legs off the ground) and working our back by sqeezing our shoulder blades together twice, then flinging our arms back far.
* We did a stationary V sit up and held it
* We did regular crunches
* We twisted our trunks while siting up stationary
* We did Bicycles
* We did Slow bicycles
* We did plank positions
* We did the cobra
* We did 'climbing the rope'
* We did fluttter kicks
* We held our feet 6 inches fromt he ground while on our backs
* We did scissors
Heavens to Betsy!
Then we worked with the poles with rubber bands and had to do squats, presses, curls...you name it. They're just really different than working with weights... the resistance is very different than weight to me. I am not sure why? sychological again?
Then we ended the session with two minutes straight of alternating shoulder presses. I finally used the green 10 lb weights. Rudy told us that if girls want to work their bottoms, they can do squats, or if anyone got too fatigues they could just do bicep curls. I was determined to keep with the shoulder presses... and remarkable, I was able to!
Phew!
I actually can't wait for tomorrow. I hope we get another session like this one. I REALLY need my belly blasted.
Hooray for a great workout.
KOKO everybody!
Wednesday, October 8, 2008
M2 Wednesday
Breakfast: Organic Oatmeal
Snack: Small portion of Pad thai from last night
Lunch: Spinach salad with 1 slice of turkey, red onions, bell peppers, tofu and a very small side of cottage cheese
Snack: 4 pieces of beef jerky
Dinner: 1 baja roll (Albacore, imitation crab and avo wrapped with cucumber), 1 piece of a spicy tuna roll (needed to taste my sisters), 7 small pieces of unsauced teriyaki chicken
This morning, I did 40 pushups on my bathroom counter; the kind where each time you come up, you lift one arm to the ceiling. I also tried to do horsestance for a minute. I had to come up a couple of times. I really don't understand why my thighs are not stronger after everything we have done...
Did my grocery shopping. Finally go tmy Ezekiel bread and cereal, also got my 'active live cultures' yogurt and upon Nicole L's recommendation, I picked up some All One. I should have bought it online because it's cheaper, but I didn't want to wait for an online order.
Tomorrow more pain, but the muscles around my ribs are a little sore if I breath and expand my ribcage too much.
I have an event this weekend where I get to wear one of my old dresses. I am choosing a loser fitting one... but I noticed something while trying them on... My posture has gotten VERY bad and I don't pull in my stomach tight like I used to. I am going to try to be more aware of my posture and try to keep my abs tight and pulled in during the day. I need to really stretch and lengthen my body more now that I am building muscle. I don't want to be squat and bulky. I want to be long and lean. Stretching should help, I hope.
Snack: Small portion of Pad thai from last night
Lunch: Spinach salad with 1 slice of turkey, red onions, bell peppers, tofu and a very small side of cottage cheese
Snack: 4 pieces of beef jerky
Dinner: 1 baja roll (Albacore, imitation crab and avo wrapped with cucumber), 1 piece of a spicy tuna roll (needed to taste my sisters), 7 small pieces of unsauced teriyaki chicken
This morning, I did 40 pushups on my bathroom counter; the kind where each time you come up, you lift one arm to the ceiling. I also tried to do horsestance for a minute. I had to come up a couple of times. I really don't understand why my thighs are not stronger after everything we have done...
Did my grocery shopping. Finally go tmy Ezekiel bread and cereal, also got my 'active live cultures' yogurt and upon Nicole L's recommendation, I picked up some All One. I should have bought it online because it's cheaper, but I didn't want to wait for an online order.
Tomorrow more pain, but the muscles around my ribs are a little sore if I breath and expand my ribcage too much.
I have an event this weekend where I get to wear one of my old dresses. I am choosing a loser fitting one... but I noticed something while trying them on... My posture has gotten VERY bad and I don't pull in my stomach tight like I used to. I am going to try to be more aware of my posture and try to keep my abs tight and pulled in during the day. I need to really stretch and lengthen my body more now that I am building muscle. I don't want to be squat and bulky. I want to be long and lean. Stretching should help, I hope.
Tuesday, October 7, 2008
M2 Tuesday
Recovery: 1/4 Peanut Butter Sandwich and 3/4 Muscle Milk
Breakfast: 3 eggwhite omelette (the cook dropped 1 egg yolk in... aw well) with spinach, tomatoe and onion
Snack: Two Celery Stalks with peanut butter
Lunch:1/2 Shrimp Vermicelli with lettuce, cucumbers, and bean sprouts
Snack: other half of my lunch
Dinner: I broke my no carbs after 7 rule because my sister is in town from Switzerland tonight and she made us Thai dinner... it wasn't ready until about 730 or so... so I had a small serving of Shrimp Pad thai (2 shrimp for me) and a small serving of green curry chicken with this cute thai squash that looks like baby watermelons. I made sure my portion was small...I imagined that I could squish it in a mug size portion. I did ok.
We started out with running in the parking lot again today. It was a little chilly. I've been wearing a tank top to workout recently because I always end up pulling up my sleeves during the workouts, when I wear a t-shirt. In the mornings though, it is a little chilly. I have considered starting with a jacket, but as soon as we start to move, I am drenched in sweat.
Speaking of drenched in sweat...
When we circled up, Rudy had us do many killer moves, among them were these KILLER leg lifts at an amazing pace. So we did 20 straight forward kicks, alternating each leg, then we widened our stance and kicked out 45 degrees from our body - again alternating legs-, THEN we kicked straight out to the sides (toes up!) 20 times, alternating each leg. OH MY GOODNESS GRACIOUS! I felt like a clown, a totally uncoordinated, grunting clown... then after my hip flexors were burnin! That was kind of cool actually. I do like that feeling. I felt better though cause I was working out next to Angela, who is super at all the exercies, and even she seemed little daunted at those leg kick exercises. At least my flexibility for kicks is still decent... Margaret asked me when I 'started working in Vegas', I was very confused and then I realized she was complimenting my kicks.
After all that, we were headed into the spinning room. I knew right away what I was going to do this time... yup... the handbikes. The time had come! My legs were not going to survive and I missed out on the killer arms workout yesterday am, so it was time. I was realy intimidated by the bike, but now that I am through, I kind of liked it. Nicole had already been on the handbikes, so it was a helpful tip from her to just crank it 1/2 a turn for every regular bike full turn. I felt lame at first because as it got hard, I had to use my entire body to move the wheel. Rudy later told met that that was actually good. I guess I felt lame because my arms are so weak... but they are getting stronger each time we work! I think I want to try it again so I can strengthen my arms a bit. I encourage anyone who hasn't yet to try it.
Breakfast: 3 eggwhite omelette (the cook dropped 1 egg yolk in... aw well) with spinach, tomatoe and onion
Snack: Two Celery Stalks with peanut butter
Lunch:1/2 Shrimp Vermicelli with lettuce, cucumbers, and bean sprouts
Snack: other half of my lunch
Dinner: I broke my no carbs after 7 rule because my sister is in town from Switzerland tonight and she made us Thai dinner... it wasn't ready until about 730 or so... so I had a small serving of Shrimp Pad thai (2 shrimp for me) and a small serving of green curry chicken with this cute thai squash that looks like baby watermelons. I made sure my portion was small...I imagined that I could squish it in a mug size portion. I did ok.
We started out with running in the parking lot again today. It was a little chilly. I've been wearing a tank top to workout recently because I always end up pulling up my sleeves during the workouts, when I wear a t-shirt. In the mornings though, it is a little chilly. I have considered starting with a jacket, but as soon as we start to move, I am drenched in sweat.
Speaking of drenched in sweat...
When we circled up, Rudy had us do many killer moves, among them were these KILLER leg lifts at an amazing pace. So we did 20 straight forward kicks, alternating each leg, then we widened our stance and kicked out 45 degrees from our body - again alternating legs-, THEN we kicked straight out to the sides (toes up!) 20 times, alternating each leg. OH MY GOODNESS GRACIOUS! I felt like a clown, a totally uncoordinated, grunting clown... then after my hip flexors were burnin! That was kind of cool actually. I do like that feeling. I felt better though cause I was working out next to Angela, who is super at all the exercies, and even she seemed little daunted at those leg kick exercises. At least my flexibility for kicks is still decent... Margaret asked me when I 'started working in Vegas', I was very confused and then I realized she was complimenting my kicks.
After all that, we were headed into the spinning room. I knew right away what I was going to do this time... yup... the handbikes. The time had come! My legs were not going to survive and I missed out on the killer arms workout yesterday am, so it was time. I was realy intimidated by the bike, but now that I am through, I kind of liked it. Nicole had already been on the handbikes, so it was a helpful tip from her to just crank it 1/2 a turn for every regular bike full turn. I felt lame at first because as it got hard, I had to use my entire body to move the wheel. Rudy later told met that that was actually good. I guess I felt lame because my arms are so weak... but they are getting stronger each time we work! I think I want to try it again so I can strengthen my arms a bit. I encourage anyone who hasn't yet to try it.
Monday, October 6, 2008
Month 2 Monday
Breakfast: Peanut Butter sandwich
Snack: 2 celery stalks with peanut butter
Lunch: 2 chicken tacos with salsa
Snack: Apple
Dinner: Beef Thai Salad (wanted to eat the whole thing, but only ate 3/4. I hope it fit in the mug...It was touted as 'lean beef' on the menu, but it seemed a little greasy and fatty... I think they meant to say 'thin slices of fatty beef' instead of lean beef)
Ok... kick my booty they did!
Rudy and Sal really put a whoop on us.
As we were gathering (one thing great about night class, is I can come early and relax and chat with a few folks. The AM I am usually making by the skin of my teeth)many of us were talking about results. WOW! Everyone has done so well! I am so excited for everyone! Next month will be very cool. I am starting to really BELIEVE! As Rudy always urges us to :)
We started the workout with a warm-up run in the parking lot. I usually walk shortly and then just get into it. I feel like I probably run less than half a mile, so my thinking is to just go for it.
When we circled up around Rudy, he led us in some cool yoga poses which I found challenging! Usually I stay near the rear of the class and try not to look at others so much. Rudy suggested that I should explore the competitive side of me and work nearer to those who I am aspiring to be more like. So like for me, it's definitely Ava (so strong and hard working- such a motivator!) and Courtney (would love to look like her. During the poses and some of the tai chi moves, I worked near B Healy and them, but I found myself more focused on myself. I will try again tomorrow to 'compete' I'm just not very competitive usually. It's easier for me to compete against myself rather than others. When I would do my kung fu tournaments, I grew to rarely look at the other competitors. I just tried to go in and do my thing and if I medaled, I medaled. I'll see if competition amps my workout at all. So the squat poses were killer as well as the kf horse stances, but one that I feel I did really well was the tai chi cat stance. I loved that! Weight all on the back foot and hands extended forward in like a praying/fighting pose at eyebrow level. I loved the stretch it gave and that feeling of 'intention' in the body.
Anyway, we got out legs killed and then Rudy had us walk one lap then head to the spinning chamber of pain. I mean... spinning room.
So... we did 10 intervals. Started easy.
1. Then two turns to the right, seated for 1 minute
2. Then I think we turned it one more time to the right and standing, we did 1 minute
3. Then we relieved the tension and did 3 turns to the left; while 'recovering' we punched the air for 30 seconds, then we rested our hand on our head for 30 more seconds.
4. Then we did three turns to the right and again stood up to work hard
5. We did a recovery
6. Then we went hard again
Near the end, our recovery was 30 seconds punching forward, then 30 seconds punching upward; then we went hard again.
PHHHHHHHHHHHHHHHHHHHHHHHHHHEW!
All the while, Sal is leading on the bike, totally working hard (they pour themselves in!) and Rudy was going around calling us out. "Punch up the pace, Arlene!" "Push, push, push!" "Pick up the pace, back row!" Sometimes he would briefly touch our backs as he was motivating us and to me it was like, he was saying, 'I'm here with ya, come on. You can do it.' It kind of gave me a sense of accountabilty more during class. Oh an yeah, the "15 seconds left" was kind of not as effective for me. I think because a couple of the intervals, I really decided to go hard the whole time. I was just in pain, trying. Maybe the last 5 seconds on some of the intervals, I was able to ramp up my speed... others, I could not... slow was as fast as I could go.
MAN My legs hurt as I write this! I am curious how I will feel for the AM workout. Rudy, Sal, Angela and some of the other participants who go twice a day are simply crazy amazing athletes~ I want to try it at least once. Probably sometime in month 3...
Snack: 2 celery stalks with peanut butter
Lunch: 2 chicken tacos with salsa
Snack: Apple
Dinner: Beef Thai Salad (wanted to eat the whole thing, but only ate 3/4. I hope it fit in the mug...It was touted as 'lean beef' on the menu, but it seemed a little greasy and fatty... I think they meant to say 'thin slices of fatty beef' instead of lean beef)
Ok... kick my booty they did!
Rudy and Sal really put a whoop on us.
As we were gathering (one thing great about night class, is I can come early and relax and chat with a few folks. The AM I am usually making by the skin of my teeth)many of us were talking about results. WOW! Everyone has done so well! I am so excited for everyone! Next month will be very cool. I am starting to really BELIEVE! As Rudy always urges us to :)
We started the workout with a warm-up run in the parking lot. I usually walk shortly and then just get into it. I feel like I probably run less than half a mile, so my thinking is to just go for it.
When we circled up around Rudy, he led us in some cool yoga poses which I found challenging! Usually I stay near the rear of the class and try not to look at others so much. Rudy suggested that I should explore the competitive side of me and work nearer to those who I am aspiring to be more like. So like for me, it's definitely Ava (so strong and hard working- such a motivator!) and Courtney (would love to look like her. During the poses and some of the tai chi moves, I worked near B Healy and them, but I found myself more focused on myself. I will try again tomorrow to 'compete' I'm just not very competitive usually. It's easier for me to compete against myself rather than others. When I would do my kung fu tournaments, I grew to rarely look at the other competitors. I just tried to go in and do my thing and if I medaled, I medaled. I'll see if competition amps my workout at all. So the squat poses were killer as well as the kf horse stances, but one that I feel I did really well was the tai chi cat stance. I loved that! Weight all on the back foot and hands extended forward in like a praying/fighting pose at eyebrow level. I loved the stretch it gave and that feeling of 'intention' in the body.
Anyway, we got out legs killed and then Rudy had us walk one lap then head to the spinning chamber of pain. I mean... spinning room.
So... we did 10 intervals. Started easy.
1. Then two turns to the right, seated for 1 minute
2. Then I think we turned it one more time to the right and standing, we did 1 minute
3. Then we relieved the tension and did 3 turns to the left; while 'recovering' we punched the air for 30 seconds, then we rested our hand on our head for 30 more seconds.
4. Then we did three turns to the right and again stood up to work hard
5. We did a recovery
6. Then we went hard again
Near the end, our recovery was 30 seconds punching forward, then 30 seconds punching upward; then we went hard again.
PHHHHHHHHHHHHHHHHHHHHHHHHHHEW!
All the while, Sal is leading on the bike, totally working hard (they pour themselves in!) and Rudy was going around calling us out. "Punch up the pace, Arlene!" "Push, push, push!" "Pick up the pace, back row!" Sometimes he would briefly touch our backs as he was motivating us and to me it was like, he was saying, 'I'm here with ya, come on. You can do it.' It kind of gave me a sense of accountabilty more during class. Oh an yeah, the "15 seconds left" was kind of not as effective for me. I think because a couple of the intervals, I really decided to go hard the whole time. I was just in pain, trying. Maybe the last 5 seconds on some of the intervals, I was able to ramp up my speed... others, I could not... slow was as fast as I could go.
MAN My legs hurt as I write this! I am curious how I will feel for the AM workout. Rudy, Sal, Angela and some of the other participants who go twice a day are simply crazy amazing athletes~ I want to try it at least once. Probably sometime in month 3...
Sunday, October 5, 2008
W4 Month Mark Sunday
Breakfast: 2 hard boiled eggs and 7 Grapes
Lunch: 2 hard boiled eggs and 1 Nectarine
Snack: missed it today (was soooo hungry by dinner time)
Dinner: Salad greens with salmon and apple vinagrette
Snack:1 slice of turkey and 1 slice of provolone
I lifted my 8 lbs dumbells today and once again carried the books for the church bookstore.
Today we also did a rosary procession in honor of our Lady of the Rosary. I think today is also 'Respect Life Sunday'.
two day soff from working out and now we are getting to the real serious workouts... phew I hope I can sustain the workouts and the discipline to eatr right... It's not so much the will anymore, kind of more like the logistics. I really have to plan for my meals.
Moving into phase 2 of the program, I am feeling pretty good. I just really hope this next month shows marked improvement and then EVEN more so on the last month.
Rudy says he is thinking I can lose 10 pounds by the end and get to 124. It so, that would be great! I am making that my goal. As of now, I can still shake my belly with both hands, but I am pretty sure that that will not be the case by the end of th program! :)
I was thinking of trying to plan a 1/2way mark Sushi happy hour for the group where we can all meet up and mingle and share and encourage and eat healthy together. I was thinking Saturday night, the 18th, but I am still not sure where. I was thinking North County Coastal since that is near our workouts.
I am kind of torm about how much time we have left. I'm anxious for the end so we can get our results, but don't want it to come too soon because I am enjoying Rudy, his team and the comeraderie.
I think I will just try to live in the moment for now :)
Lunch: 2 hard boiled eggs and 1 Nectarine
Snack: missed it today (was soooo hungry by dinner time)
Dinner: Salad greens with salmon and apple vinagrette
Snack:1 slice of turkey and 1 slice of provolone
I lifted my 8 lbs dumbells today and once again carried the books for the church bookstore.
Today we also did a rosary procession in honor of our Lady of the Rosary. I think today is also 'Respect Life Sunday'.
two day soff from working out and now we are getting to the real serious workouts... phew I hope I can sustain the workouts and the discipline to eatr right... It's not so much the will anymore, kind of more like the logistics. I really have to plan for my meals.
Moving into phase 2 of the program, I am feeling pretty good. I just really hope this next month shows marked improvement and then EVEN more so on the last month.
Rudy says he is thinking I can lose 10 pounds by the end and get to 124. It so, that would be great! I am making that my goal. As of now, I can still shake my belly with both hands, but I am pretty sure that that will not be the case by the end of th program! :)
I was thinking of trying to plan a 1/2way mark Sushi happy hour for the group where we can all meet up and mingle and share and encourage and eat healthy together. I was thinking Saturday night, the 18th, but I am still not sure where. I was thinking North County Coastal since that is near our workouts.
I am kind of torm about how much time we have left. I'm anxious for the end so we can get our results, but don't want it to come too soon because I am enjoying Rudy, his team and the comeraderie.
I think I will just try to live in the moment for now :)
W4 -The Weigh In
Breakfast: 1 cup of Activia Yogurt
Lunch:1 slice of Turkey, 3 spears of asparagus, 5 Grapes, 3 halves of biled egg (egg white only)-- I ate this while I was at the 30th Street garage, Rudy helped me to pick what to eat.
Snack:1/2 bowl Chicken Pho
Dinner: Filet Mignon Lettuce Wraps (red oniions, cilantro, red bell peppers); three bites of Shrimp Pad Thai (1 Shrimp only)
I did my Crunch Pilates DVD, but this time I did all three workouts.
10 mins abs
10 mins butt
10 mins thighs
Definitely not as intense as Rudy's workouts, but a few of the moves are definitely hard to sustain and I think it really is helping my abs. a few of the moves are similiar to what we do with Rudy.
So... the Weigh-In!
I weigh 134 (my initial weight was 136, but my scale at home said 140), so I lost two pounds. I lost 2% bodyfat, b ut Saleem told me that Sal said the machine was acting up, so it is possible I may have lost more!. I lost inches everywhere except for my calves. I was shocked that I lost close to two inches around my shoulders and almost two inches around my waist, 2 inches above and 2 inches below the belly button! So... progress!
I am going to try really hard to follow the food rules. Food with a face for dinner, no carbs after 7pm. Complex carbohydrates, no simple carbs. I gotta go to Trader Joes to pick up some Ezekiel cereal. I actually remember that because Rudy said something like, "You hang with Jesus, so that should be easy for you to remember." I laughed, but had to through in, "Well Ezekiel is Old testament, Jesus doesn't show up until the new testament. But here is a dove that symbolizes peace and the Holy Ghost, so... I'll remember it." I was just being a little silly, but I actually did help me to remember.
Oh also portion size is going to be a big one for me to become more disciplined on... Rudy Showed me a medium/large mug and said that what could fit in there would be my portion size for my meals. OH MY GOODNESS! I think I'm going to be hungry but I'm going to try to eat more often and more quality so I am always satisfied.
I am really excited to hear how everyone else is doing. If you are reading my blog and in the program, please leave a comment, I'd love to know!
Lunch:1 slice of Turkey, 3 spears of asparagus, 5 Grapes, 3 halves of biled egg (egg white only)-- I ate this while I was at the 30th Street garage, Rudy helped me to pick what to eat.
Snack:1/2 bowl Chicken Pho
Dinner: Filet Mignon Lettuce Wraps (red oniions, cilantro, red bell peppers); three bites of Shrimp Pad Thai (1 Shrimp only)
I did my Crunch Pilates DVD, but this time I did all three workouts.
10 mins abs
10 mins butt
10 mins thighs
Definitely not as intense as Rudy's workouts, but a few of the moves are definitely hard to sustain and I think it really is helping my abs. a few of the moves are similiar to what we do with Rudy.
So... the Weigh-In!
I weigh 134 (my initial weight was 136, but my scale at home said 140), so I lost two pounds. I lost 2% bodyfat, b ut Saleem told me that Sal said the machine was acting up, so it is possible I may have lost more!. I lost inches everywhere except for my calves. I was shocked that I lost close to two inches around my shoulders and almost two inches around my waist, 2 inches above and 2 inches below the belly button! So... progress!
I am going to try really hard to follow the food rules. Food with a face for dinner, no carbs after 7pm. Complex carbohydrates, no simple carbs. I gotta go to Trader Joes to pick up some Ezekiel cereal. I actually remember that because Rudy said something like, "You hang with Jesus, so that should be easy for you to remember." I laughed, but had to through in, "Well Ezekiel is Old testament, Jesus doesn't show up until the new testament. But here is a dove that symbolizes peace and the Holy Ghost, so... I'll remember it." I was just being a little silly, but I actually did help me to remember.
Oh also portion size is going to be a big one for me to become more disciplined on... Rudy Showed me a medium/large mug and said that what could fit in there would be my portion size for my meals. OH MY GOODNESS! I think I'm going to be hungry but I'm going to try to eat more often and more quality so I am always satisfied.
I am really excited to hear how everyone else is doing. If you are reading my blog and in the program, please leave a comment, I'd love to know!
Friday, October 3, 2008
W4 Month Mark Friday
Recovery Meal: 3/4 chocolate muscle milk
Breakfast: Cup of Watermelon
Lunch: Tofu Burrito with lettuce, tomatoes, olives, avocado and green salsa
Snack: Spanish rice, 1 sheet of dried seaweed
Dinner: 1/2 Salmon Salad and a rainbow roll
+++
Today I was a little late and joined the warm-up. People were walking and walking backwards and then running in a circle. I did 1.5 'laps' walking backwards and I since I was late, I didn't understand what we were doing, so I said, "When do we start running?" Saleem zooms past me and says, "Now!" I thought, 'good answer!' so I started to run even though some people were still walking. I just decided to get going. I tried to pace with Saleem. That was pretty good.
After the run, we were told to hustle to the spinning room. I started to walk and then Sal ran past us, so I started to jog. Saleem and I were first up the stairs, but then we had to wait for Sal to open it from the inside because it was locked.
I think last time, I was last to the spinning room, so it's nice that I was first this time. :)
So, we get inside and I actually am able to help someone put the pedals on! What did it take me? Four or Five sessions to finally understand it? Phew! The funny thing is at the end, I had to ask Peter how to get them off. I usually just leave them on, but someone mentioned we should be taking them off when we are done. So I guess the technique is to put your foot in and twist them off. I will have to try next time, I just watched Peter. So I will see next time if I can do it. You know I never thought I'd be in a spinning class ever. It seeemed so boring. I think it is so hard though, that you don't have time to be bored... you are constantly challenged.
So this time, Rudy went around and helped make sure we had our technique right and kept motivating us. Personally, he reminded me not to lean my elbows on the handle bars. You have to have your hands grip the handles, elbos not helping, so you can work your upper body as well as your legs.
I still feel slower than everyone, but I am just glad I can keep pedaling. Sometimes, its so loud in there, I can hardly hear myself grunt, but my grunts in the class are more like my own little self motivations. When it gets super hard, Isay, "Push, push, push, push....come on! Push, push, push!"
My arms, thighs and across my middle back are SORE! Probably because of the killer dumbell workout from the night before and the constant shadow boxing on and off the bikes. Sometimes, Rudy or Sal will have us punch the air while we are on low bicycle resistence. I try to make sure that I extend my arms with each punch so that I get more of a twisting motion, so that could be it too. I also have to remember to twist my fist before my punches land.
One of these days, I want to try the hand bike, but it looks really hard and my upper body strength is not very strong at all.
What's interesting to me is that we all use the same resistence regardless of our level... I wonder if the bike adjusts to each person or are the stronger people with three turns having it easier than the less strong (like myself). So is it subjective of objective? I wonder...
Tomorrow I get to see how these last 16 or so hours have affected my body... did I lose weight (no, I still think I gained), did I lose fat? (I better have!), did I lose inches (who knows? maybe I'm bigger now with muscle AND fat--hoep not!).
We will see, I am almost as excited for this as I was the first day. I hope people are willing to share their results. I'd love to know how Rudy, Sal, Angela and the already fit girls have changed too. I wonder if they took pictures too etc...
Tomorrow should be an interesting blog.
Im so tired, I stayed up too late. Sorry if this one is a bit boring.
Breakfast: Cup of Watermelon
Lunch: Tofu Burrito with lettuce, tomatoes, olives, avocado and green salsa
Snack: Spanish rice, 1 sheet of dried seaweed
Dinner: 1/2 Salmon Salad and a rainbow roll
+++
Today I was a little late and joined the warm-up. People were walking and walking backwards and then running in a circle. I did 1.5 'laps' walking backwards and I since I was late, I didn't understand what we were doing, so I said, "When do we start running?" Saleem zooms past me and says, "Now!" I thought, 'good answer!' so I started to run even though some people were still walking. I just decided to get going. I tried to pace with Saleem. That was pretty good.
After the run, we were told to hustle to the spinning room. I started to walk and then Sal ran past us, so I started to jog. Saleem and I were first up the stairs, but then we had to wait for Sal to open it from the inside because it was locked.
I think last time, I was last to the spinning room, so it's nice that I was first this time. :)
So, we get inside and I actually am able to help someone put the pedals on! What did it take me? Four or Five sessions to finally understand it? Phew! The funny thing is at the end, I had to ask Peter how to get them off. I usually just leave them on, but someone mentioned we should be taking them off when we are done. So I guess the technique is to put your foot in and twist them off. I will have to try next time, I just watched Peter. So I will see next time if I can do it. You know I never thought I'd be in a spinning class ever. It seeemed so boring. I think it is so hard though, that you don't have time to be bored... you are constantly challenged.
So this time, Rudy went around and helped make sure we had our technique right and kept motivating us. Personally, he reminded me not to lean my elbows on the handle bars. You have to have your hands grip the handles, elbos not helping, so you can work your upper body as well as your legs.
I still feel slower than everyone, but I am just glad I can keep pedaling. Sometimes, its so loud in there, I can hardly hear myself grunt, but my grunts in the class are more like my own little self motivations. When it gets super hard, Isay, "Push, push, push, push....come on! Push, push, push!"
My arms, thighs and across my middle back are SORE! Probably because of the killer dumbell workout from the night before and the constant shadow boxing on and off the bikes. Sometimes, Rudy or Sal will have us punch the air while we are on low bicycle resistence. I try to make sure that I extend my arms with each punch so that I get more of a twisting motion, so that could be it too. I also have to remember to twist my fist before my punches land.
One of these days, I want to try the hand bike, but it looks really hard and my upper body strength is not very strong at all.
What's interesting to me is that we all use the same resistence regardless of our level... I wonder if the bike adjusts to each person or are the stronger people with three turns having it easier than the less strong (like myself). So is it subjective of objective? I wonder...
Tomorrow I get to see how these last 16 or so hours have affected my body... did I lose weight (no, I still think I gained), did I lose fat? (I better have!), did I lose inches (who knows? maybe I'm bigger now with muscle AND fat--hoep not!).
We will see, I am almost as excited for this as I was the first day. I hope people are willing to share their results. I'd love to know how Rudy, Sal, Angela and the already fit girls have changed too. I wonder if they took pictures too etc...
Tomorrow should be an interesting blog.
Im so tired, I stayed up too late. Sorry if this one is a bit boring.
Thursday, October 2, 2008
W4 Month Mark Thursday
DUDE! I just looked at my meal log and I haven't been eating any green leafy salads! I will start that more today!
Snack: Activia Yogurt
Recovery Meal: 1 banana
Breakfast: Oatas and Flax seed Organic Oatmeal
Snack: One sheet of dried seaweed, one cup of cubed watermelon
Lunch:Sammy's Woodfire Pizza Kitchen
FRESH TOMATO BASIL SOUP – SPECIAL REQUEST
With shaved Romano cheese. Request no herb oil.
CALORIES: 110
FAT: 5 g
CHOLESTEROL: 5
SODIUM: 900 mg
PROTEIN: 7 g, CARBOHYDRATE: 10 g, FIBER: 3 g
CHOPPED CHICKEN SALAD (INDIVIDUAL SIZE) – SPECIAL REQUEST
Chicken breast, lettuce, tomatoes, olives, fat-free mozzarella, basil.
Request non-fat honey mustard dressing (included in analysis), fat-free cheese and less olives (2 Tbs.).
CALORIES: Excellent Choice (425)
FAT: Excellent Choice (11 g)
CHOLESTEROL: Good Choice (90 mg)
SODIUM: High (3690 mg)
PROTEIN: 52 g, CARBOHYDRATE: 30 g, FIBER: 6 g
ROAST CHICKEN PESTO WRAP – SPECIAL REQUEST
Dinner: Peanut Butter and Honey Sandwich and a slice of turkey (had to eat something with a face... but was too tired to make anything or go buy anything major tonight)
My arms are smoked. My belly is blasted. Did I mention my arms are smoked?
Sheesh. I feel it in my upper back. I am just exhausted!
Rudy came back from New York today and he just worked me! But maybe I just worked myself? I started with the 12.5 today and just could not keep it up... I went down to the 7.5 I have no idea why I didn't just do the 10 lbs today, there were some left. I'm so tired, I can't even go into what we did. A lot of the same, but ALOT of it. He reminded us to really EAT CLEAN. We gotta get rid of all refined foods. We have to eat like they did back in the day when all we had were hunters and gatherers. Meat, nuts, vegetables... no sauces, no salad dressing. Gotta eat clean for results. Gotta work hard to get hard.
You know what's weird, I was losing strength during a lot of the reps,but if I just don't care and make strong breaths (sounds like a horrible grunting animal) I can gather the strength to keep going. I don't care. I don't care what I look like. sound like, I just gotta work hard. For me, for the others, for Euro, for Rudy, Sal and Angela.
We only have two months left!
My brain is sooo scattered today. I hate to admit it, but I locked my locker and left the key on the counter the whole hour. Thank goodness there were honest people around because nothing was disturbed. Then after I was done getting ready, I had to run back into the locker room becuase I forgot my water bottle and my locker card... Not sure what my problem is.
Snack: Activia Yogurt
Recovery Meal: 1 banana
Breakfast: Oatas and Flax seed Organic Oatmeal
Snack: One sheet of dried seaweed, one cup of cubed watermelon
Lunch:Sammy's Woodfire Pizza Kitchen
FRESH TOMATO BASIL SOUP – SPECIAL REQUEST
With shaved Romano cheese. Request no herb oil.
CALORIES: 110
FAT: 5 g
CHOLESTEROL: 5
SODIUM: 900 mg
PROTEIN: 7 g, CARBOHYDRATE: 10 g, FIBER: 3 g
CHOPPED CHICKEN SALAD (INDIVIDUAL SIZE) – SPECIAL REQUEST
Chicken breast, lettuce, tomatoes, olives, fat-free mozzarella, basil.
Request non-fat honey mustard dressing (included in analysis), fat-free cheese and less olives (2 Tbs.).
CALORIES: Excellent Choice (425)
FAT: Excellent Choice (11 g)
CHOLESTEROL: Good Choice (90 mg)
SODIUM: High (3690 mg)
PROTEIN: 52 g, CARBOHYDRATE: 30 g, FIBER: 6 g
ROAST CHICKEN PESTO WRAP – SPECIAL REQUEST
Dinner: Peanut Butter and Honey Sandwich and a slice of turkey (had to eat something with a face... but was too tired to make anything or go buy anything major tonight)
My arms are smoked. My belly is blasted. Did I mention my arms are smoked?
Sheesh. I feel it in my upper back. I am just exhausted!
Rudy came back from New York today and he just worked me! But maybe I just worked myself? I started with the 12.5 today and just could not keep it up... I went down to the 7.5 I have no idea why I didn't just do the 10 lbs today, there were some left. I'm so tired, I can't even go into what we did. A lot of the same, but ALOT of it. He reminded us to really EAT CLEAN. We gotta get rid of all refined foods. We have to eat like they did back in the day when all we had were hunters and gatherers. Meat, nuts, vegetables... no sauces, no salad dressing. Gotta eat clean for results. Gotta work hard to get hard.
You know what's weird, I was losing strength during a lot of the reps,but if I just don't care and make strong breaths (sounds like a horrible grunting animal) I can gather the strength to keep going. I don't care. I don't care what I look like. sound like, I just gotta work hard. For me, for the others, for Euro, for Rudy, Sal and Angela.
We only have two months left!
My brain is sooo scattered today. I hate to admit it, but I locked my locker and left the key on the counter the whole hour. Thank goodness there were honest people around because nothing was disturbed. Then after I was done getting ready, I had to run back into the locker room becuase I forgot my water bottle and my locker card... Not sure what my problem is.
Wednesday, October 1, 2008
W4 Month Mark Wednesday
3 days til weigh in! Aghhhhhhhhhhhhhhh!
Breakfast: Whole PB and Honey sandwich on whole wheat. 1 cup Cottage Cheese (I was CRAVING it) 1 cup of Yamomotoyama Green Tea
Lunch:Pasta with tomatoe, basil and olive oil
Snack: Grapes, Whole PB and Honey sandwich on whole wheat. 2 cups Cottage Cheese (I was CRAVING it, again!)
Dinner: 1 tortillaless turkey taco, broccosprouts, tomatoe and provolone slice 1/2 bottle Vitamin Water Green Tea
You know what keeps going through my head?
This is our count when it comes to things like are cirlces to the side, reverse, overhead, reverse, out in front, reverse. It really kills your arms to do that while in a squat and counting to ten each direction.
Tonight I will do the Crunch Pilate Pick Your Spot Video :) Surprise! The spot I pick is abs.
Breakfast: Whole PB and Honey sandwich on whole wheat. 1 cup Cottage Cheese (I was CRAVING it) 1 cup of Yamomotoyama Green Tea
Lunch:Pasta with tomatoe, basil and olive oil
Snack: Grapes, Whole PB and Honey sandwich on whole wheat. 2 cups Cottage Cheese (I was CRAVING it, again!)
Dinner: 1 tortillaless turkey taco, broccosprouts, tomatoe and provolone slice 1/2 bottle Vitamin Water Green Tea
You know what keeps going through my head?
a one, two, three... ONE!
a one, two, three... TWO!
a one, two, three... THREE!
This is our count when it comes to things like are cirlces to the side, reverse, overhead, reverse, out in front, reverse. It really kills your arms to do that while in a squat and counting to ten each direction.
Tonight I will do the Crunch Pilate Pick Your Spot Video :) Surprise! The spot I pick is abs.
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