+++
This was the last workout at Frogs for me.
Tomorrow will be Tamarack.
Friday will be Torrey Pines.
Then next week, I am in Europe, so I will miss the last week; and then the program will be over...
So we did our workout on the patio outside. We warmed up with some basics, open/close, running in place, shadowboxing... and then we were supposed to go inside for some Bas Rutten, but unfortunately the dance class with the older ladies ended up showing. So we grabbed our weights and our mats and headed outside.
I only went for the 7.5 lbs because my body was just still so tired.
We started with squat, press, twists and Rudy told us to really focus on our movements. Straight back, deep squats. I really forced myself to go deep and my bottom was feeling it! We did 20, then we went into 20 biceps curls (sometimes they were hammer curls) and then we did presses. We did this set a few times. He threw in the backwards lunges with dumbbell raises and we ended with killer ab work. I can't remember what we did to blast our stomachs, but we did and then he had us do the darn flutter kicks and I just couldn't hang.
Rudy was a comedian again today. Just so funny when he talks to Sal about his choice of words for describing Peter's baby.
I was so blah tonight, maybe it's the blues that this is almost 'the end'. Maybe it's how tired my body is from the past two weeks, but my body has really changed for the better. I have more energy and fit in my clothes better...my size 8 jeans won't stay up... everyday someone else will comment on my weight loss and I have an opportunity to tell them all about Rudy and the program. It's nice.
Thursday, November 27, 2008
Month 3 Week 3 Day 5 (AM)
Okay, I am writing this after the fact, and it has already been so long...
Im gonna have to do the others from week Month 3 Week 4 first and see if I can separate the workouts in my head...
Just gonna use this as a placeholder for now...
Im gonna have to do the others from week Month 3 Week 4 first and see if I can separate the workouts in my head...
Just gonna use this as a placeholder for now...
Tuesday, November 25, 2008
Month 3 Week 3 Day 6 (9th workout of the week)
Recovery- none
Breakfast- Chili Feta plate at Naked Cafe
Snack- other Half of Naked Cafe food
Lunch- 1/2 Parisian Salad and 1/2 Turkey Panini
Dinner- a bunch of morrocan spreads with some pita bread (bad) and some stuffed red bell peppers
Did the Tamarack Stair run today again. This time, I think the week had gotten the best of me and I wasn't in front most of the time. I was somewhere in the middle. One place that I still did well was the sprints. I paired up with Adam and think that we were very well matched. My guest today was good at keeping up with Rudy and was matched up with Sal for the sprints. My body was screaming for rest. I went to see Quantum of Solace for a little respite, it was good. I guess because I was expecting something horrible due to the reviews, it was better. I do agree that Casino Royale was better... I would buy the Blu-ray for Casino before Solace for sure.
But there was not too much rest for the weary because after the movie I had to get ready to help Angela celebrate her birthday! Those of us at breakfast showed up that night... the Mackles, Natalie, Ava and myself. It was great to see eveyone out of workout wear and even nicer to move in other ways than 'tough'. The girls really got their groove on in the club and it was amazing how we sweat almost even more than we do in the workoluts... Perhaps because our workouts are only 1 hour? Or perhaps the clothing we wore absorbs more sweat? Or maybe because most of us had our hair down, when we normally have it swept off of our faces? In any case it was a great, albeit sweaty, time.
Breakfast- Chili Feta plate at Naked Cafe
Snack- other Half of Naked Cafe food
Lunch- 1/2 Parisian Salad and 1/2 Turkey Panini
Dinner- a bunch of morrocan spreads with some pita bread (bad) and some stuffed red bell peppers
Did the Tamarack Stair run today again. This time, I think the week had gotten the best of me and I wasn't in front most of the time. I was somewhere in the middle. One place that I still did well was the sprints. I paired up with Adam and think that we were very well matched. My guest today was good at keeping up with Rudy and was matched up with Sal for the sprints. My body was screaming for rest. I went to see Quantum of Solace for a little respite, it was good. I guess because I was expecting something horrible due to the reviews, it was better. I do agree that Casino Royale was better... I would buy the Blu-ray for Casino before Solace for sure.
But there was not too much rest for the weary because after the movie I had to get ready to help Angela celebrate her birthday! Those of us at breakfast showed up that night... the Mackles, Natalie, Ava and myself. It was great to see eveyone out of workout wear and even nicer to move in other ways than 'tough'. The girls really got their groove on in the club and it was amazing how we sweat almost even more than we do in the workoluts... Perhaps because our workouts are only 1 hour? Or perhaps the clothing we wore absorbs more sweat? Or maybe because most of us had our hair down, when we normally have it swept off of our faces? In any case it was a great, albeit sweaty, time.
Month 3 Week 3 Day 4 (PM)
Tonight my second oldest sister, Christine, came to class.
it's kind of cool that she came because she will be the only one in my family who gets to experience a litle of what I have been doing these last three months. The personal irony for me is that this is the one sister who never saw a tournament or sash test of mine when I was in Kung Fu. So not only did she have to see what I do, she had to do it too.
Tonight was a Bas night. Bas is short for Sebastian Rutten. Another one of those nights where we warm-up and then do about 7, 3 minute rounds with one minute of 'rest' (rest being workout some other way, but make sure you keep your body moving).
She did well for not having worked out much at all. She was a little surprised at my intensity... I'm not known for my physical fighting style in my family... no one really every sees my throw punches or knees.
Would love to hear from her a little about how she is. I got a text the next day saying how SORE she was... wow! I must have come a long way, cause I wasn't sore at all! Woohoo!
it's kind of cool that she came because she will be the only one in my family who gets to experience a litle of what I have been doing these last three months. The personal irony for me is that this is the one sister who never saw a tournament or sash test of mine when I was in Kung Fu. So not only did she have to see what I do, she had to do it too.
Tonight was a Bas night. Bas is short for Sebastian Rutten. Another one of those nights where we warm-up and then do about 7, 3 minute rounds with one minute of 'rest' (rest being workout some other way, but make sure you keep your body moving).
She did well for not having worked out much at all. She was a little surprised at my intensity... I'm not known for my physical fighting style in my family... no one really every sees my throw punches or knees.
Would love to hear from her a little about how she is. I got a text the next day saying how SORE she was... wow! I must have come a long way, cause I wasn't sore at all! Woohoo!
Thursday, November 20, 2008
Month 3 Week 3 Day 4 (AM)
730am Recovery- Tiger's Milk
930am Breakfast- 3 eggwhites scrambled with spinach, tomatoes and onions
1030amSnack- 3 handfuls of almonds (my body is screaming, "Woman! I AM HUNGRY!"
1145am Lunch- Beef with Brocoli, rice and noodles (Today Rudy said that now is the time to really eat clean... IM SORRY! But I am sooo starvationing and this looked so much better than a salad.. )
2to3pmSnack- a handful of almonds and a small square of dark chocolate, and a handful of almonds and a small square of dark chocolate and one more handful of almonds and one more square of dark chocolate. I told you I was hungry today! These multi workouts are saying, EAT! Also had two pieces of dreid seaweed
830pm Dinner- Salad with fish (Planned)
Last night before I went to bed, I decided I probably wasn't going to workout and let my body rest.
This morning, I found that I was awake at 530am... I had a decision to make.
Rudy's words rang through my head, "How can you be what you've never been before if you don't do what you haven't done before?" Ok, that was enough for me. I certainly haven't worked out as hard as I have four days in a row before, so I might as well, just do it!
When I arrived, the first thing that Nicole Locke said to me was, "You're on time!" Funny, because that was her comment to me on my blog from a couple of days ago; I had been feelin sad and blue that I wasn't seeing anymore comments from her. See how great her comments are and the effect they have on me? :) Gotta love the comaraderie!
So we started with running. I actually decided to walk and talk with Carmela because my body was unsure from yesterday. You know, I don't think I have ever chatted with Carmela. She is very lively and has a great spirit! It was very easy to carry a conversation with her. :) Natalie joined us in our gab and then Rudy told us to get moving. When I started to run, I felt it in my feet going up to my legs. I was sore... so when I saw the tires being rolled out, I was a little bummed. After the run, I guess Rudy decided it was time for more indoor shadowing boxing... HOORAY!
This time we did the level two tape. I think that is what it was. Everyone was sooo worked! It was great! Dripping, literally dripping sweat! I still got to find out what a liver shot is... I am sure I am not doing it right. I don't know the mechanics and how the power comes from my feet yet. I had the wrong hair thing in cause at the end of every round, I had to mess with my hair to get it back up. Sal had the camera today. I am sure he got all of us looking all crazy. I hope we get to see some of his pictures that he took.
We were supposed to go 100%, so I was calling on my strikes. I think I have the problem I always had. i call too much for power and get more tired. I should just breath and call on the last or powerful strikes. I will try to be mindful of this next time.
I was also surprised at how big my arms looked in the mirror sometimes! Hope I can get all the rolls out of my belly before pictures! I still haven't heard from Karen how we will proceed with the shoot since I take vacation Dec1 to Dec9. I hope it all works out well!
930am Breakfast- 3 eggwhites scrambled with spinach, tomatoes and onions
1030amSnack- 3 handfuls of almonds (my body is screaming, "Woman! I AM HUNGRY!"
1145am Lunch- Beef with Brocoli, rice and noodles (Today Rudy said that now is the time to really eat clean... IM SORRY! But I am sooo starvationing and this looked so much better than a salad.. )
2to3pmSnack- a handful of almonds and a small square of dark chocolate, and a handful of almonds and a small square of dark chocolate and one more handful of almonds and one more square of dark chocolate. I told you I was hungry today! These multi workouts are saying, EAT! Also had two pieces of dreid seaweed
830pm Dinner- Salad with fish (Planned)
Last night before I went to bed, I decided I probably wasn't going to workout and let my body rest.
This morning, I found that I was awake at 530am... I had a decision to make.
Rudy's words rang through my head, "How can you be what you've never been before if you don't do what you haven't done before?" Ok, that was enough for me. I certainly haven't worked out as hard as I have four days in a row before, so I might as well, just do it!
When I arrived, the first thing that Nicole Locke said to me was, "You're on time!" Funny, because that was her comment to me on my blog from a couple of days ago; I had been feelin sad and blue that I wasn't seeing anymore comments from her. See how great her comments are and the effect they have on me? :) Gotta love the comaraderie!
So we started with running. I actually decided to walk and talk with Carmela because my body was unsure from yesterday. You know, I don't think I have ever chatted with Carmela. She is very lively and has a great spirit! It was very easy to carry a conversation with her. :) Natalie joined us in our gab and then Rudy told us to get moving. When I started to run, I felt it in my feet going up to my legs. I was sore... so when I saw the tires being rolled out, I was a little bummed. After the run, I guess Rudy decided it was time for more indoor shadowing boxing... HOORAY!
This time we did the level two tape. I think that is what it was. Everyone was sooo worked! It was great! Dripping, literally dripping sweat! I still got to find out what a liver shot is... I am sure I am not doing it right. I don't know the mechanics and how the power comes from my feet yet. I had the wrong hair thing in cause at the end of every round, I had to mess with my hair to get it back up. Sal had the camera today. I am sure he got all of us looking all crazy. I hope we get to see some of his pictures that he took.
We were supposed to go 100%, so I was calling on my strikes. I think I have the problem I always had. i call too much for power and get more tired. I should just breath and call on the last or powerful strikes. I will try to be mindful of this next time.
I was also surprised at how big my arms looked in the mirror sometimes! Hope I can get all the rolls out of my belly before pictures! I still haven't heard from Karen how we will proceed with the shoot since I take vacation Dec1 to Dec9. I hope it all works out well!
Wednesday, November 19, 2008
Month 3 Week 3 Day 3
730am Recovery- Tiger's Milk-- I KNOW! Not the best source of protein and it's got sugar, but they are only 59 cents at Longs right now...
745am and 845am Breakfast- iced green tea and an hour later, 1 cup Ezekiel cereal, plain, with unsweetened almond milk.
1030am Snack- handful of almonds
1200 Lunch- 1 cup of tomato soup from Henrys and a handful of pretzel crisps
2pm Snack- Two sheets of dried seaweed
6pm Dinner- in and out cheeseburger, protein style with mustard and ketchup instead of sauce, grilled onions too (very very bad)
Last night, Rudy announced that we would actually have a workout on Wednesday this week. We will also have a workout next Wednesday and be off on Thursday for Thanksgiving!
So today's workout was at Tamarack at 630am! I wanted to do it, but wasn't sure if I was gonna, but with a little push from Rudy, I committed to it and amazingly, I got there.
Basically, see last Saturday's workout and replace my sprint partner with Sherri Migdol instead of Nicole Locke... and up the sprints to 3 x's instead of 2 x's... OH and I ran with my water this time ;) LEARNED MY LESSON LAST TIME!
One of the stairs on the way back, Rudy told a fwe of us who were right behind him to run up and down the stairs until everyone else got there... I only did the stairs twice before everyone else caught up, but that was tough!
It's great to see that so many people get up early and enjoy the beautiful coastline with exercise! Lots of young surfers, some old couples, friends, singles, dogs (cute bulldog today) all around! Sometimes I wouldn't notice my surroundings, but after a bit of suffering, especially on the way down the hill from the sprints, I would look out onto the water and just have an incredible calm wash over me... ahhhhh! It was so nice. I had always thought of and idealized working out at the beach and here I am finally getting a chance to do it.
I love this program. It really has helped me. My mother reminded me of where I was before the program started. It is one of the three key things that I decided to do after I was broken from my break-up in August. In it, I have gained my health back, my shape back, camaraderie, and I am doing things I have never done before... like work out at the beach at 630am on a Wednesday...
745am and 845am Breakfast- iced green tea and an hour later, 1 cup Ezekiel cereal, plain, with unsweetened almond milk.
1030am Snack- handful of almonds
1200 Lunch- 1 cup of tomato soup from Henrys and a handful of pretzel crisps
2pm Snack- Two sheets of dried seaweed
6pm Dinner- in and out cheeseburger, protein style with mustard and ketchup instead of sauce, grilled onions too (very very bad)
Last night, Rudy announced that we would actually have a workout on Wednesday this week. We will also have a workout next Wednesday and be off on Thursday for Thanksgiving!
So today's workout was at Tamarack at 630am! I wanted to do it, but wasn't sure if I was gonna, but with a little push from Rudy, I committed to it and amazingly, I got there.
Basically, see last Saturday's workout and replace my sprint partner with Sherri Migdol instead of Nicole Locke... and up the sprints to 3 x's instead of 2 x's... OH and I ran with my water this time ;) LEARNED MY LESSON LAST TIME!
One of the stairs on the way back, Rudy told a fwe of us who were right behind him to run up and down the stairs until everyone else got there... I only did the stairs twice before everyone else caught up, but that was tough!
It's great to see that so many people get up early and enjoy the beautiful coastline with exercise! Lots of young surfers, some old couples, friends, singles, dogs (cute bulldog today) all around! Sometimes I wouldn't notice my surroundings, but after a bit of suffering, especially on the way down the hill from the sprints, I would look out onto the water and just have an incredible calm wash over me... ahhhhh! It was so nice. I had always thought of and idealized working out at the beach and here I am finally getting a chance to do it.
I love this program. It really has helped me. My mother reminded me of where I was before the program started. It is one of the three key things that I decided to do after I was broken from my break-up in August. In it, I have gained my health back, my shape back, camaraderie, and I am doing things I have never done before... like work out at the beach at 630am on a Wednesday...
Tuesday, November 18, 2008
Month 3 Week 3 Day 2
Recovery- EAS Advantage
Breakfast- 1 cup Rice Milk with Ezekiel Cinnamon Raisin cereal
Snack- handful of almonds
Lunch- organic mac and cheese from trader joes
Snack- handful of almonds, 1 prune and a couple os sheets of dried seaweed
Recovery- Tiger's Milk Bar
Dinner- Small Mandarin Chicken Salad from Croutons
Double workout day!
AM
Ava let the am class and we did the workout from last week.
3 groups
3 stations
1) flexed arm hang, sprints, mountain climbers, pushups, dips and horizontal pullups
2) kicks forward, 45 and 90 degree, arm sircles and sprints
3) keg lifts (did better today! Margaret reminded me to keep my chin up, even when placing them down, she is so good at reminding me of things... she also spotted me on the horizontal pullups... so encouraging!), kettle bells, pushups, dips and step ups on the large tires, and the trail of teard (ran up it twice in a row, twice)
Not sure why, but my forearms were SORE today!
PM
Rudy and Sal and Angela were back!
Angela said she noticed that my body had changed a lot! Woohoo! Like the feedback, but still so mad about my crazy bellyfat, not there. I can fit my size two skirts now, but my belly still had fat on it! What is that all about??? Anyhow, I will take the compliment! :)
I thought my forearms were sore earlier, today, they are so sore right now.
Rudy jumped in to some serious warmups. Even open/close seemed more rapid and intense... seriously. We did punches, jumping jacks and slow mountain climbers. I was trying to do the MCs by switching my feet up as high as I could, but then realized that the advanced switch feet and always keep on foot in the air. I switched up to that. Oh yeah, we also did WINDMILLS! I had always heard of them, but didn't realize they were alternating toe touches while standing.
Once we were warm, we did sets of 20 pushups, 20 toe touches, 20 alternating toe touches, 20 other abs, 10 slow mountain climbers and then dumbell presess for time. Rudy would have Saleem or himself and I think once it was B Healy... lift heavy til they got tired and when they got tird, we were done. When they got smoke don one side, they'd yell 'halfway'! Then they'd switch to do the same amount on the other side. We repeated this probably 5 times. Saleem had his technique and told us we'd have a long workout... it was tough. He did great! We all cheered him on.
Oh yea, and I think it was Mary who announced that she did a keg lift! That was cool too.
Ended the workout with great breathing exercises... breathed in the good and breathed out...let out the bad, let in the good.
Getting ready for bed soon, so I can try to make the Wednesday workout, yup they're doing one on Wednesday this week... TAMARCK BABY! BRING IT! :)
Breakfast- 1 cup Rice Milk with Ezekiel Cinnamon Raisin cereal
Snack- handful of almonds
Lunch- organic mac and cheese from trader joes
Snack- handful of almonds, 1 prune and a couple os sheets of dried seaweed
Recovery- Tiger's Milk Bar
Dinner- Small Mandarin Chicken Salad from Croutons
Double workout day!
AM
Ava let the am class and we did the workout from last week.
3 groups
3 stations
1) flexed arm hang, sprints, mountain climbers, pushups, dips and horizontal pullups
2) kicks forward, 45 and 90 degree, arm sircles and sprints
3) keg lifts (did better today! Margaret reminded me to keep my chin up, even when placing them down, she is so good at reminding me of things... she also spotted me on the horizontal pullups... so encouraging!), kettle bells, pushups, dips and step ups on the large tires, and the trail of teard (ran up it twice in a row, twice)
Not sure why, but my forearms were SORE today!
PM
Rudy and Sal and Angela were back!
Angela said she noticed that my body had changed a lot! Woohoo! Like the feedback, but still so mad about my crazy bellyfat, not there. I can fit my size two skirts now, but my belly still had fat on it! What is that all about??? Anyhow, I will take the compliment! :)
I thought my forearms were sore earlier, today, they are so sore right now.
Rudy jumped in to some serious warmups. Even open/close seemed more rapid and intense... seriously. We did punches, jumping jacks and slow mountain climbers. I was trying to do the MCs by switching my feet up as high as I could, but then realized that the advanced switch feet and always keep on foot in the air. I switched up to that. Oh yeah, we also did WINDMILLS! I had always heard of them, but didn't realize they were alternating toe touches while standing.
Once we were warm, we did sets of 20 pushups, 20 toe touches, 20 alternating toe touches, 20 other abs, 10 slow mountain climbers and then dumbell presess for time. Rudy would have Saleem or himself and I think once it was B Healy... lift heavy til they got tired and when they got tird, we were done. When they got smoke don one side, they'd yell 'halfway'! Then they'd switch to do the same amount on the other side. We repeated this probably 5 times. Saleem had his technique and told us we'd have a long workout... it was tough. He did great! We all cheered him on.
Oh yea, and I think it was Mary who announced that she did a keg lift! That was cool too.
Ended the workout with great breathing exercises... breathed in the good and breathed out...let out the bad, let in the good.
Getting ready for bed soon, so I can try to make the Wednesday workout, yup they're doing one on Wednesday this week... TAMARCK BABY! BRING IT! :)
Month 3 Week 3 Day 1
Recovery- Tiger's Milk
Breakfast- 1 cup rice milk and cinnamon Ezekiel Cereal
Snack- 2 dried seaweed sheets
Lunch- 1 bowl of pork and shrimp rice vermicelli noodle bowl
Snack- 2 dried seaweed sheets
Dinner- Before 7pm, calzone with artichoke, mozarella, and can't remember what else...
The workout this morning was cool. Dagnamit, I was late again, but I jumped right in and tried to figure out what was going on.
This time, there was a tape that called out 1,2,3,4 or 'defense'. What we had to do was execute a combination on command.
So, if they called '1' you threw a jab (took me awhile to figure this out, I kept throwing a cross)
if they called '2', jab, cross
'3' jab, cross, hook
'4' jab, cross, hook, uppercut
'defense' meant going down to a plank postion an dthen back up again in one smooth, move. Sometimes we were told to go down to defense and hold... then they would call 'left' 'right' and we would either do slow mountain climbers, or I would try to mimic Rudy and do a grappling slide move...
I took grappling for a short time about two years ago. I liked it. They say that ground defense is gret for women, for obvious reasons that if we were to fight, we most likely would end up on the horizon rather than have a vertical fist fight.
So we did 3 minute 'rounds'
After the three minutes, we 'rested' for 30 seconds, but what we really did was either pushups, abs, or dumbells, until it was time again to go for another round.
Earlier in the class, Rudy had told me to get in front. There was a huge space right there in the front of the class. I jumped right in front. It was strange to have the big mirror right in front of me, I am usually quite a ways away from it. But there I was, no hiding. I asked Rudy after class if he had called me out because I was late, he said that he wanted to keep an eye on what I was doing since he knows I have a little background in fighting. Said I was close and kept up with Sal and him ok. I take that as a humungo compliment.
I feel like I am working out well, not so sore, recovering quickly, eating, ok...I have tightened up, but lost hardly any fat or weight it seems... I hope I can make a difference in the next 1.5 weeks!
Breakfast- 1 cup rice milk and cinnamon Ezekiel Cereal
Snack- 2 dried seaweed sheets
Lunch- 1 bowl of pork and shrimp rice vermicelli noodle bowl
Snack- 2 dried seaweed sheets
Dinner- Before 7pm, calzone with artichoke, mozarella, and can't remember what else...
The workout this morning was cool. Dagnamit, I was late again, but I jumped right in and tried to figure out what was going on.
This time, there was a tape that called out 1,2,3,4 or 'defense'. What we had to do was execute a combination on command.
So, if they called '1' you threw a jab (took me awhile to figure this out, I kept throwing a cross)
if they called '2', jab, cross
'3' jab, cross, hook
'4' jab, cross, hook, uppercut
'defense' meant going down to a plank postion an dthen back up again in one smooth, move. Sometimes we were told to go down to defense and hold... then they would call 'left' 'right' and we would either do slow mountain climbers, or I would try to mimic Rudy and do a grappling slide move...
I took grappling for a short time about two years ago. I liked it. They say that ground defense is gret for women, for obvious reasons that if we were to fight, we most likely would end up on the horizon rather than have a vertical fist fight.
So we did 3 minute 'rounds'
After the three minutes, we 'rested' for 30 seconds, but what we really did was either pushups, abs, or dumbells, until it was time again to go for another round.
Earlier in the class, Rudy had told me to get in front. There was a huge space right there in the front of the class. I jumped right in front. It was strange to have the big mirror right in front of me, I am usually quite a ways away from it. But there I was, no hiding. I asked Rudy after class if he had called me out because I was late, he said that he wanted to keep an eye on what I was doing since he knows I have a little background in fighting. Said I was close and kept up with Sal and him ok. I take that as a humungo compliment.
I feel like I am working out well, not so sore, recovering quickly, eating, ok...I have tightened up, but lost hardly any fat or weight it seems... I hope I can make a difference in the next 1.5 weeks!
Month 3 Week 2 Day 6
Breakfast- 1/2 Plate of Prosperity at Naked Cafe
Snack- a few sun chips, maybe ten
Lunch-other 1/2 of plate
Snack- cheese and fruit
Dinner- 1/2 crabcake, hardly any breading; rare ahi; filet of beef
I actually made it on time to Tamarack at 8am! We basically did the workout that I missed last week. They ran on the boardwalk, and at each staircase, we went up and either did pushups or squats at the top or bottom of the stairs.
One time, it was cool because Rudy told me to go ahead to the other staircase while he took up the rear. It was a neat feeling to 'lead' the group. I have no idea how, but I get a decent pace and no one passed me, not sure if it is because they didn't want to emberass me, or if I was able to keep up a good speed.
At the top of one of the staircases, there was green patch, where we circled up and did 100 steam engines, and I think we did pushups and squats and stretched.
At the very very end of the boardwalk, is a hill. Rudy had us partner up with someone so that we could sprint side by side. Nicole Locke was my partner, and we booked it up the hill. I think she already had a mental picture of my zooming ahead and she kind of made it happen, because she was kidding about me giving her a head start, and when we went, she was ahead, and she stopped and she waited for me. I told her to keep going, but then I zoomed ahead. She thought I was giving her a head start, but she really was ahead in her own right. :) I think the mental pictures we put or don't put in our heads can really make a difference. We did good though. The second time, I kept cheering her on while we ran. It's really good to team up, I think. It helped me to push myself and give me energy, as well as remember to be encouraging.
On the way back, we ran it the same way, going up and down each staircase. About 3 staircases too early, Alicia and I thought we were done, so we put forth some good energy into the staircase and kind of depleted our reserves. All of us were so thirty that day and only like one of us was wise enough to bring a canteen. Props to Natalie and her generosity to share with those of us who were not so prepared.
After the workout, I went to my car to get some waters for Sal and Rudy. Four large men were near my car and two were leaning on the trunk of my car! Sheesh! I tried to be polite and give the idea in a lighthearted way that this was my car and maybe they'd get the idea to probably not be leaning on it. Well, nope. They didn't get the idea, and I wasn't gonna start a fight. In any case, later, we all decide to go to naked Cafe in Carlsbad. I start to go towards my car, and Rudy is heading to his, and he notices the guys leaning on my car... he asks me if that is my car and I say, 'yeah, it's okay... I already tried to talk to them'. And he says kind of under his breath, 'no respect...'. So he proceeds to walk with me to my car and you can totally see the guys start moving as they see me approach with our dear Rudy. LOL! Thinking back, HOW GREAT WAS THAT?! They say something dumb like, 'oh, we thought she was going to get lunch.' and Rudy in his way, kind of light but also in a way that exuded a quiet, confident, 'don't mess' attitude, said, 'yeah, that was me.' ahahahahaha! What a fun, perfect way to have resolved that fairly irritating situation!
Snack- a few sun chips, maybe ten
Lunch-other 1/2 of plate
Snack- cheese and fruit
Dinner- 1/2 crabcake, hardly any breading; rare ahi; filet of beef
I actually made it on time to Tamarack at 8am! We basically did the workout that I missed last week. They ran on the boardwalk, and at each staircase, we went up and either did pushups or squats at the top or bottom of the stairs.
One time, it was cool because Rudy told me to go ahead to the other staircase while he took up the rear. It was a neat feeling to 'lead' the group. I have no idea how, but I get a decent pace and no one passed me, not sure if it is because they didn't want to emberass me, or if I was able to keep up a good speed.
At the top of one of the staircases, there was green patch, where we circled up and did 100 steam engines, and I think we did pushups and squats and stretched.
At the very very end of the boardwalk, is a hill. Rudy had us partner up with someone so that we could sprint side by side. Nicole Locke was my partner, and we booked it up the hill. I think she already had a mental picture of my zooming ahead and she kind of made it happen, because she was kidding about me giving her a head start, and when we went, she was ahead, and she stopped and she waited for me. I told her to keep going, but then I zoomed ahead. She thought I was giving her a head start, but she really was ahead in her own right. :) I think the mental pictures we put or don't put in our heads can really make a difference. We did good though. The second time, I kept cheering her on while we ran. It's really good to team up, I think. It helped me to push myself and give me energy, as well as remember to be encouraging.
On the way back, we ran it the same way, going up and down each staircase. About 3 staircases too early, Alicia and I thought we were done, so we put forth some good energy into the staircase and kind of depleted our reserves. All of us were so thirty that day and only like one of us was wise enough to bring a canteen. Props to Natalie and her generosity to share with those of us who were not so prepared.
After the workout, I went to my car to get some waters for Sal and Rudy. Four large men were near my car and two were leaning on the trunk of my car! Sheesh! I tried to be polite and give the idea in a lighthearted way that this was my car and maybe they'd get the idea to probably not be leaning on it. Well, nope. They didn't get the idea, and I wasn't gonna start a fight. In any case, later, we all decide to go to naked Cafe in Carlsbad. I start to go towards my car, and Rudy is heading to his, and he notices the guys leaning on my car... he asks me if that is my car and I say, 'yeah, it's okay... I already tried to talk to them'. And he says kind of under his breath, 'no respect...'. So he proceeds to walk with me to my car and you can totally see the guys start moving as they see me approach with our dear Rudy. LOL! Thinking back, HOW GREAT WAS THAT?! They say something dumb like, 'oh, we thought she was going to get lunch.' and Rudy in his way, kind of light but also in a way that exuded a quiet, confident, 'don't mess' attitude, said, 'yeah, that was me.' ahahahahaha! What a fun, perfect way to have resolved that fairly irritating situation!
Friday, November 14, 2008
Month 3 Week 2 Day 5
8am Recovery- 1 Muscle Milk Lite Mocha
930am Breakfast- 1 cup Cinnamon Raisin Ezekiel cereal with Rice Milk
11am Snack- 1 dried sheet of seaweed and 1 handful of raw almonds
1245pm Lunch- Salmon filet with lettuce and cucumbers and tomotoes with a side of Tzaziki Sauce
2:15pm Snack- 1 cup Ezekiel Almond Cereal with Rice milk
Recovery-
Dinner- RAW Hummus Wrap- Raw organic cashews, raw organic tahini, avocado, garlic, organic lemon juice, sea salt, romaine lettuce, organic collard green, red bell pepper, organic cucumber, Fresh Mint
AM Workout- This workout was very similiar to what we did... was it Tuesday morning this week? 3 stations, in three groups.
I did better on the flexed arm hang today. I think because I had my palm turned inwards instead of facing away, which I did last time. I was definitely able to hang for 10 seconds, not too much of a problem; it took effort, but not a problem.
We had Rudy in our group. I think this is the first time I ever got to be in Rudy's group when we break into groups. It made a difference to have him there to push me to do 20 pushups on the big tire and then dips. He is really good at being aware of what other people are doing in the other groups at the same time. Like, when we were doing the sprint/runs... He'd call out to someone that 'he sees everything' and call out to them to go deeper with their squats or something like that.
Oh, I was able to do a couple decent keg lifts today. I guess the key is to use the legs as you flick it over your head...it's tough to keep the form, so I only did about two.
At the cool down, Rudy told us that very soon the RR website will have Hero Living Logoes items. Everyone seemed really excited about it. We all got really fun and jovial about things. Laughing about an RR doll that yells at you... "You're not tired!" and hearing Sal in the background yelling "Peter your baby is so 'stinkin' beautiful!". Just funny stuff that we all can realate to, having been in this group.
Good group.
PM
Sal ran the group tonight and it was a somewhat 'small' class. Less than 20 tonight. I guess that is what happens on a Friday night.
Well, Sal worked us.
The warm-up was easy enough, but nothing is really totally easy, always get the sweat going on. 50 jumping jacks were in there and 100 steam engines.
We were to do 7 3 minute intervals. I think that is right. In the 3 minues, he would call out 'Go', or 'defense' (I think that was it), or steam engines, or pushups, or flutter kicks, or climb the rope, or toe touches. SO whenever he yelled one of those things, we had to do them. If someone got it wrong (like simon says) we'd have to drop and do 10 pushups.
When he yelled 'Go'!, it was time for us to do the combination he taught us. The first combo was right left, knee, knee. The next combo was similiar, but added the hook. The next comobo added the uppercut. The last combo, and he stuck with this for most of the class, was four rapid punches and then two knees. We ended the class with 'power' 2 punches and 2 knees. That was fun. I heard myself breathing hard on my punches and calling 'ha' on my knees, but I didn't care, it was giving me the energy to put some power into it :)
Tomorrow! Workout #7 for the week at Tamarack! I bet it will be tough, but I am ready! I think...
Why am I working out so much? Because we don't have much time left and I still have a layer of fat on my belly that needs to go. It jiggles when I run in place for speed, and that will just not do!
930am Breakfast- 1 cup Cinnamon Raisin Ezekiel cereal with Rice Milk
11am Snack- 1 dried sheet of seaweed and 1 handful of raw almonds
1245pm Lunch- Salmon filet with lettuce and cucumbers and tomotoes with a side of Tzaziki Sauce
2:15pm Snack- 1 cup Ezekiel Almond Cereal with Rice milk
Recovery-
Dinner- RAW Hummus Wrap- Raw organic cashews, raw organic tahini, avocado, garlic, organic lemon juice, sea salt, romaine lettuce, organic collard green, red bell pepper, organic cucumber, Fresh Mint
AM Workout- This workout was very similiar to what we did... was it Tuesday morning this week? 3 stations, in three groups.
I did better on the flexed arm hang today. I think because I had my palm turned inwards instead of facing away, which I did last time. I was definitely able to hang for 10 seconds, not too much of a problem; it took effort, but not a problem.
We had Rudy in our group. I think this is the first time I ever got to be in Rudy's group when we break into groups. It made a difference to have him there to push me to do 20 pushups on the big tire and then dips. He is really good at being aware of what other people are doing in the other groups at the same time. Like, when we were doing the sprint/runs... He'd call out to someone that 'he sees everything' and call out to them to go deeper with their squats or something like that.
Oh, I was able to do a couple decent keg lifts today. I guess the key is to use the legs as you flick it over your head...it's tough to keep the form, so I only did about two.
At the cool down, Rudy told us that very soon the RR website will have Hero Living Logoes items. Everyone seemed really excited about it. We all got really fun and jovial about things. Laughing about an RR doll that yells at you... "You're not tired!" and hearing Sal in the background yelling "Peter your baby is so 'stinkin' beautiful!". Just funny stuff that we all can realate to, having been in this group.
Good group.
PM
Sal ran the group tonight and it was a somewhat 'small' class. Less than 20 tonight. I guess that is what happens on a Friday night.
Well, Sal worked us.
The warm-up was easy enough, but nothing is really totally easy, always get the sweat going on. 50 jumping jacks were in there and 100 steam engines.
We were to do 7 3 minute intervals. I think that is right. In the 3 minues, he would call out 'Go', or 'defense' (I think that was it), or steam engines, or pushups, or flutter kicks, or climb the rope, or toe touches. SO whenever he yelled one of those things, we had to do them. If someone got it wrong (like simon says) we'd have to drop and do 10 pushups.
When he yelled 'Go'!, it was time for us to do the combination he taught us. The first combo was right left, knee, knee. The next combo was similiar, but added the hook. The next comobo added the uppercut. The last combo, and he stuck with this for most of the class, was four rapid punches and then two knees. We ended the class with 'power' 2 punches and 2 knees. That was fun. I heard myself breathing hard on my punches and calling 'ha' on my knees, but I didn't care, it was giving me the energy to put some power into it :)
Tomorrow! Workout #7 for the week at Tamarack! I bet it will be tough, but I am ready! I think...
Why am I working out so much? Because we don't have much time left and I still have a layer of fat on my belly that needs to go. It jiggles when I run in place for speed, and that will just not do!
Thursday, November 13, 2008
Month 3 Week 2 Day 4
10am Breakfast- 1 Muscle Milk Light
11am Snack- 2 pieces of Dried Seaweed
1245pm Lunch- 1 Pesto Turkey Sandwich from Trader Joes (I don't recommen them...)
2pm Snack- 1 cup of Ezekiel Cinnamon Raisin Cereal with Rice Milk
5pm Snack- 1 apple
8pm Recovery- 1 Tiger's Milk
9pm Dinner- 1/3 Grilled Chicken Salad, 1/3 Mahi Mahi(maybe too much butter, but increib!!!) 3 pieces of cheese (Pecorino...mmmmm!)1.5 glasses of Zinfandel
We worked out outside tonight. Lots of AM people there. Even Melanie! We did a lot of different combos... I noticed that Sal had the video camera out... I tried to ignore and just have fun with the combinations. Let's see, some were straight forward, such as a one, two, hook, upcut, right. Others were more interesting like the left thrust kick with a one two and duck out to more punches. Of course there were combos with knees too :)Let's see, we did a few sets (maybe 5?) that rotated between 20 chest presses with our hips in the air, then triceps with hips in the air, to abs (usually toe touches, but we also did flutter kicks, 6 inches off the floor holds), to pushups (I did the first few on mytoes, but had to go back to knees to get the full range of motion), to squat curl presses and sometimes we'd go to the fence and do calve raises. Then we would repeat.
Ended with some Qigong. Was cool, reminded me of when we'd play with the 'invisible force' when I was little. Seriously haven't done that in a long time! A lot of people were oooing and aahing at it, and I was surprised no one ever did that before. I think some didn't feel it either, but even at my desk, if I just pretend to hold a ball in my hands and bring the fingertips in and out I can feel the 'energy'. Huh... Rudy told me, it's probably cause I'm asian...haha... but I totally grew up in a white neighborhood... not sure why this stuff was stuff I'd play when little...
Great night. Really great night. I think this one will be logged in my memory banks for awhile. Feeling good.
11am Snack- 2 pieces of Dried Seaweed
1245pm Lunch- 1 Pesto Turkey Sandwich from Trader Joes (I don't recommen them...)
2pm Snack- 1 cup of Ezekiel Cinnamon Raisin Cereal with Rice Milk
5pm Snack- 1 apple
8pm Recovery- 1 Tiger's Milk
9pm Dinner- 1/3 Grilled Chicken Salad, 1/3 Mahi Mahi(maybe too much butter, but increib!!!) 3 pieces of cheese (Pecorino...mmmmm!)1.5 glasses of Zinfandel
We worked out outside tonight. Lots of AM people there. Even Melanie! We did a lot of different combos... I noticed that Sal had the video camera out... I tried to ignore and just have fun with the combinations. Let's see, some were straight forward, such as a one, two, hook, upcut, right. Others were more interesting like the left thrust kick with a one two and duck out to more punches. Of course there were combos with knees too :)Let's see, we did a few sets (maybe 5?) that rotated between 20 chest presses with our hips in the air, then triceps with hips in the air, to abs (usually toe touches, but we also did flutter kicks, 6 inches off the floor holds), to pushups (I did the first few on mytoes, but had to go back to knees to get the full range of motion), to squat curl presses and sometimes we'd go to the fence and do calve raises. Then we would repeat.
Ended with some Qigong. Was cool, reminded me of when we'd play with the 'invisible force' when I was little. Seriously haven't done that in a long time! A lot of people were oooing and aahing at it, and I was surprised no one ever did that before. I think some didn't feel it either, but even at my desk, if I just pretend to hold a ball in my hands and bring the fingertips in and out I can feel the 'energy'. Huh... Rudy told me, it's probably cause I'm asian...haha... but I totally grew up in a white neighborhood... not sure why this stuff was stuff I'd play when little...
Great night. Really great night. I think this one will be logged in my memory banks for awhile. Feeling good.
Wednesday, November 12, 2008
Month 3 Week 2 Day 3
Breakfast- Kashi Hot Ceareal
Snack- 2 pieces of seaweed
Lunch- 1 bowl of filet mignon rice noodle and salad
Snack- 2 pieces of seaweed and 2 prunes
Dinner- 1 brown rice (before 7pm) california roll, lots of cucumber, no mayo withthe 'crab'
Did I mention that I am trying to up my caloric intake to closer to 2k a day? I really hope that helps me shed the extra weight.
I'm going to get me some more soy and almond milk and a little more ezekiel cereal.. That stuff used to be like 'rock quarry' to me, but now, I dig on it so much!
I think I will totally take a break from working out today since I did a double yesterday and really need to get some housechores done. I will definitely soak in the tub tonight, though. Today is defnitely my day off. I think I can use it :)
Snack- 2 pieces of seaweed
Lunch- 1 bowl of filet mignon rice noodle and salad
Snack- 2 pieces of seaweed and 2 prunes
Dinner- 1 brown rice (before 7pm) california roll, lots of cucumber, no mayo withthe 'crab'
Did I mention that I am trying to up my caloric intake to closer to 2k a day? I really hope that helps me shed the extra weight.
I'm going to get me some more soy and almond milk and a little more ezekiel cereal.. That stuff used to be like 'rock quarry' to me, but now, I dig on it so much!
I think I will totally take a break from working out today since I did a double yesterday and really need to get some housechores done. I will definitely soak in the tub tonight, though. Today is defnitely my day off. I think I can use it :)
Tuesday, November 11, 2008
Month 3 Week 2 day 2 (PM)
PM workout- I got to bring two people as guests tonight, my friend Josi from my old kung fu school, and Sarah from my work.
We did the entire workout outside in the 'patio' area under the boxing terrace.
Sal started us with some real nice and easy stretches and warming up. We started to get intense with the jumping jacks, running in place and shadow striking.
Changed up the curls with different starting and ending points on our wrist rotation.
Worked the squat-curl-twist/presses.
Sal brought on a side plank exercise. We did 10 up-down raises, then we held for 10 very long seconds... some of his seconds were more like two, but I guess that's the fun of it all.
It was kind of cool to be right in front of Sal as he worked. I really felt like I was trying to 'shadow' him completely, speed and form. I dig on that.
Oh yeah, I have to mention something funny, for my memoires... and it give props to Sal for having such a great sense of humor and personality. Someone farted during the exercises and I really can't say it was Sal or not, but he took the fall. I couldn't help myself, but yelled, "Hey Music Man!" LOL! Just so funny, cause Rudy calls him our DJ, cause we use his mp3 player for the workouts. It was funny, we had a little extra ab workout from the whole hearted guffaws. :)
The night made me sweat, but the reps were short, only 10-20 and we took things really slow. I think it worked us out hard in a different manner. Really going throught the movements and holding the movements... kind of like taichi versus kung fu... it wasn't fast and furious, but it wasn't too easy either. Having to be slow and controlled and sustain poses is tough!
Sal "hates, hates, hates" slow motion bicycles, but he made us do them a few times. That's a great example to us. Just cause we don't like 'em doesn't mean we shouldn't work them!
We did the entire workout outside in the 'patio' area under the boxing terrace.
Sal started us with some real nice and easy stretches and warming up. We started to get intense with the jumping jacks, running in place and shadow striking.
Changed up the curls with different starting and ending points on our wrist rotation.
Worked the squat-curl-twist/presses.
Sal brought on a side plank exercise. We did 10 up-down raises, then we held for 10 very long seconds... some of his seconds were more like two, but I guess that's the fun of it all.
It was kind of cool to be right in front of Sal as he worked. I really felt like I was trying to 'shadow' him completely, speed and form. I dig on that.
Oh yeah, I have to mention something funny, for my memoires... and it give props to Sal for having such a great sense of humor and personality. Someone farted during the exercises and I really can't say it was Sal or not, but he took the fall. I couldn't help myself, but yelled, "Hey Music Man!" LOL! Just so funny, cause Rudy calls him our DJ, cause we use his mp3 player for the workouts. It was funny, we had a little extra ab workout from the whole hearted guffaws. :)
The night made me sweat, but the reps were short, only 10-20 and we took things really slow. I think it worked us out hard in a different manner. Really going throught the movements and holding the movements... kind of like taichi versus kung fu... it wasn't fast and furious, but it wasn't too easy either. Having to be slow and controlled and sustain poses is tough!
Sal "hates, hates, hates" slow motion bicycles, but he made us do them a few times. That's a great example to us. Just cause we don't like 'em doesn't mean we shouldn't work them!
Month3 Week 2 day 2
745am Recovery- EAS Light
930am Breakfast- 2 eggs with mushroom, spinach, ham and olives (the one time I didn't watch the cook,a nd when I got back to my desk, it was filled with yolk!)
10am Snack- 1 piece of Toast
1230pm Lunch- 1/2 chicken chopped salad and 2 slices of thin crust chicken pesto pizza
345pm Snack - 5 prunes
830pm dinner 1 Muscle Milk Lite Mocha and 1 tortillaless mahi mahi taco from Baja Fresh
AM workout- (Was late again, but only by 5 minutes) Warm-up run followed by 100 steam engines and some squats.
The cool thing about today is we kind of did something very similiar to the very firsat day. We broke up into 3 groups of about 7 or so.
My group was with Melanie, Luis, Tessa, Allen, Brenda and Craig. We circled up and did 20 leg kicks to the front, 45 degrees outwards and 20 more stright out to the sides. Then we did overhead side punches while in a squat (those are soooooo great for the sides. I gotta remember to do them on my off days), and then we did 'Christmas trees': Throwing our hands overhead, center, spread center, then downward, repeated 20 times. We continued on like this until it was our time to rotate. We all switched off on which one we led. Margaret made me lead the kicks at first cause she still calls me the 'Vegas showgirl'. I think we got to each lead one thing at least once.
The second station was tough! We had to lay down and reach up to a bar and do pullups; keeping my body straight was so hard that I couldn't get the full motion in. So, I started to keep my knees bent and I could really pull myself up. Then we did a flexed arm hang. I couldn't keep the whole fles, but could hold for 10 seconds, then we ran a sprint back and forth down the length of the parking lot. I did 10 pushups on the low bar, ten on the medium bar and then back to the rotation. One thing that was really nice was that comaraderie can really be built during these times. Like Allen helped me with my pullups by spotting me. I also 'raced' Margaret across the parking lot. I got a lot of great encouragement from Melanie and vice versa.
The third station was a variety of things...1) Kettle bell presses and swings 2) Overhead keg lifting (that was tough for me; kept thinking I might throw something off in my body) 3)tire step ups 4) tire pushups 5)Tire dips and 6)1 run up the trail of tears.
I did all of the stations twice except for the third one.
After we were done, I helped bring one of the kettle bells back and then returned to the group for finalstretching and breathing exercises with Angela.
GREAT workout! Looking forward to the PM Workout
930am Breakfast- 2 eggs with mushroom, spinach, ham and olives (the one time I didn't watch the cook,a nd when I got back to my desk, it was filled with yolk!)
10am Snack- 1 piece of Toast
1230pm Lunch- 1/2 chicken chopped salad and 2 slices of thin crust chicken pesto pizza
345pm Snack - 5 prunes
830pm dinner 1 Muscle Milk Lite Mocha and 1 tortillaless mahi mahi taco from Baja Fresh
AM workout- (Was late again, but only by 5 minutes) Warm-up run followed by 100 steam engines and some squats.
The cool thing about today is we kind of did something very similiar to the very firsat day. We broke up into 3 groups of about 7 or so.
My group was with Melanie, Luis, Tessa, Allen, Brenda and Craig. We circled up and did 20 leg kicks to the front, 45 degrees outwards and 20 more stright out to the sides. Then we did overhead side punches while in a squat (those are soooooo great for the sides. I gotta remember to do them on my off days), and then we did 'Christmas trees': Throwing our hands overhead, center, spread center, then downward, repeated 20 times. We continued on like this until it was our time to rotate. We all switched off on which one we led. Margaret made me lead the kicks at first cause she still calls me the 'Vegas showgirl'. I think we got to each lead one thing at least once.
The second station was tough! We had to lay down and reach up to a bar and do pullups; keeping my body straight was so hard that I couldn't get the full motion in. So, I started to keep my knees bent and I could really pull myself up. Then we did a flexed arm hang. I couldn't keep the whole fles, but could hold for 10 seconds, then we ran a sprint back and forth down the length of the parking lot. I did 10 pushups on the low bar, ten on the medium bar and then back to the rotation. One thing that was really nice was that comaraderie can really be built during these times. Like Allen helped me with my pullups by spotting me. I also 'raced' Margaret across the parking lot. I got a lot of great encouragement from Melanie and vice versa.
The third station was a variety of things...1) Kettle bell presses and swings 2) Overhead keg lifting (that was tough for me; kept thinking I might throw something off in my body) 3)tire step ups 4) tire pushups 5)Tire dips and 6)1 run up the trail of tears.
I did all of the stations twice except for the third one.
After we were done, I helped bring one of the kettle bells back and then returned to the group for finalstretching and breathing exercises with Angela.
GREAT workout! Looking forward to the PM Workout
Monday, November 10, 2008
Month 3 Week 2 Day 1
800am Recovery:Pure Pro Protein Drink
930am Breakfast: 3 egg whites, ham, spinach, mushroom, tomatoe, 1 slice of 12 grain bread
1030am Snack: 1 cup Ezekiel Cereal with 1 cup almond milk
1245am Lunch: Mikko Roll and 1 California Roll
300pm Snack: 6 prunes
6pm: 1/2 swordfish, spinach, corn, 1 slice of potatoe and small side of fusili
Because of this article: http://www.liveleantoday.com/article.cfm?id=429 and the example of Melanie losing weight afte upping her caloric intake, I am trying to eat more to see if that will help me to finally shed this excess bellyfat.
Today, it was a nice treat to have Rudy back. I again was about 15 minutes, late. Not sure what is wrong with me, but I have been getting to bed by 9 or 10pm every night... I just am sleepy, I guess. I learned the pattern of our 1 hour weight room workouts from Ava, couldn't deduce it myself, Monday AM and Friday PM= full hour in the room.
So, we speed punched, ran in place and pushed up the heck out of ourselves for warm-up. When we started the pushups, I tried to do the full pushup, but then had to go back to doing them on my knees. But it's amazing that I can do some regular style now.
We also grabbed the weights for horsestances while holding the weights at a 90 degree angle, forearms parallel to the floor. We did bicep curls and then back to the horsestance about four times.
We did alternating shoulder presses and lots of abwork. One of the newer exercises was a sideways plank with one leg and one arm in the air. We could modify it by resting out leg. I could do it 'advanced' on one side, but had to modify it once I got to the other. We did a lot of 'plank' type exercises. Slow pushups... I did about three full slow pushups, but gave in, in the end to knees. We also had to go down into a pushup and hold for a count of ten. WOW! Those KILL! I tried to do them full style, but couldn't get down into the position without falling. I only went about halfway and I heard Rudy call out a few names to "Come on!" and mine was one of them, so I had to go to my knees and hold the downward pushup position from there. That too was very challenging, even from my knees.
Did slow bicycles, slow in and out crunches, alternating toe touches while on our back, overhead toe touches... just a plethora of abs...
Since this is our last month, I want to try to go double on Tuesdays and Fridays (due to the off day that follows). I wil get myself to bed soon, read my book, say my prayers and hopefully be on time tomorrow.
Wish me luck!
930am Breakfast: 3 egg whites, ham, spinach, mushroom, tomatoe, 1 slice of 12 grain bread
1030am Snack: 1 cup Ezekiel Cereal with 1 cup almond milk
1245am Lunch: Mikko Roll and 1 California Roll
300pm Snack: 6 prunes
6pm: 1/2 swordfish, spinach, corn, 1 slice of potatoe and small side of fusili
Because of this article: http://www.liveleantoday.com/article.cfm?id=429 and the example of Melanie losing weight afte upping her caloric intake, I am trying to eat more to see if that will help me to finally shed this excess bellyfat.
Today, it was a nice treat to have Rudy back. I again was about 15 minutes, late. Not sure what is wrong with me, but I have been getting to bed by 9 or 10pm every night... I just am sleepy, I guess. I learned the pattern of our 1 hour weight room workouts from Ava, couldn't deduce it myself, Monday AM and Friday PM= full hour in the room.
So, we speed punched, ran in place and pushed up the heck out of ourselves for warm-up. When we started the pushups, I tried to do the full pushup, but then had to go back to doing them on my knees. But it's amazing that I can do some regular style now.
We also grabbed the weights for horsestances while holding the weights at a 90 degree angle, forearms parallel to the floor. We did bicep curls and then back to the horsestance about four times.
We did alternating shoulder presses and lots of abwork. One of the newer exercises was a sideways plank with one leg and one arm in the air. We could modify it by resting out leg. I could do it 'advanced' on one side, but had to modify it once I got to the other. We did a lot of 'plank' type exercises. Slow pushups... I did about three full slow pushups, but gave in, in the end to knees. We also had to go down into a pushup and hold for a count of ten. WOW! Those KILL! I tried to do them full style, but couldn't get down into the position without falling. I only went about halfway and I heard Rudy call out a few names to "Come on!" and mine was one of them, so I had to go to my knees and hold the downward pushup position from there. That too was very challenging, even from my knees.
Did slow bicycles, slow in and out crunches, alternating toe touches while on our back, overhead toe touches... just a plethora of abs...
Since this is our last month, I want to try to go double on Tuesdays and Fridays (due to the off day that follows). I wil get myself to bed soon, read my book, say my prayers and hopefully be on time tomorrow.
Wish me luck!
Sunday, November 9, 2008
Month 3 Day 7
10am Breakfast- the rest of my breakfast from yesterday with some whole wheat toast
1230pm Snack- mixed fruit
2pm Lunch- 1 cup of Organic Oatmeal
Snack- No Snack
645 pm Dinner- Spinach salad with egg, garbanzo beans, cottage cheese, shredded zuchinni, a very small bit of macaroni, 1 piece of Rye Bread, a cup of Lentil/Garbanzo Soup
Took a short 3/4 mile run and did 20 open/close, 20 Elephant Trunks, 50 steam engines at the park.
Watched some soccer players, watched 3 tai chi practitioners, jogged back home (pretty much across the street), then did 100 triceps, 20 kettle bell type swings with the 10 lb dumbell, 50 pushups and 30 situps.
1230pm Snack- mixed fruit
2pm Lunch- 1 cup of Organic Oatmeal
Snack- No Snack
645 pm Dinner- Spinach salad with egg, garbanzo beans, cottage cheese, shredded zuchinni, a very small bit of macaroni, 1 piece of Rye Bread, a cup of Lentil/Garbanzo Soup
Took a short 3/4 mile run and did 20 open/close, 20 Elephant Trunks, 50 steam engines at the park.
Watched some soccer players, watched 3 tai chi practitioners, jogged back home (pretty much across the street), then did 100 triceps, 20 kettle bell type swings with the 10 lb dumbell, 50 pushups and 30 situps.
Saturday, November 8, 2008
Month 3 Day 6
Breakfast- 1/2 albacore tuna salad (didn't count on it being mayonnaise tuna!) with egg- couple tomatoes and 5 cucumber slices. 1/4 whole wheat toast and 1/4 cup cottage cheese
Lunch- Unfortunately the Bridal Shower that I went to had only scrumdeliumptious cheeses and breads... I tried to take in more of the grapes, but I succumbed to the cheese and bread...I even had bites of cake :( It was the most yummy, rocking cake, I have ever tasted.
Dinner- fist sized Salmon, 6 almonds
Was totally late for the beach day at Tamarack. I was coming from my parents house in RB, and I always sleep really soundly there. I headed up the 15 to the 78 and took the second south exit onto Tamarack. The Beach was easy to find, I just headed west. It wook a couple of turns around the lot to find a space. One I did, I walked towards the jetty and noticed that no one was there, I continued to walk the length of the beach, enjoying the view of the surfers both waiting for and catching waves. As I passed a man with a camera in hand lounging in his beach chair, with a fishing pole planted in the sand beside him, I noticed some familiar sillouttes up at the boardwalk ahead and to the left of me. I quickly made my way to the stairs and intercepted the group. It turns out that they hadn't hit the sand at all that day and had been making their way up every stairwell and back down again, two steps at a time. Along the way, they did pushups etc... After I realized that they were heading back to the start, I decided to take the sand route and jog back. Once I made it to the beginning, I walked towards the group and did the last stairwell with them.
It surely was not an intense workout, but I did get to breathing hard and a little is better than nothing... After we ate at the Pie Shoppe (yup that's what I said; we found some healthy items)I went home and decided to craft my own ab workout based on an old book I have called 'Banish Your Belly'. I picked a few of the workouts and worked it for a few minutes. I really, really, really want this tummy toned by December. My tummy and my upper arms are under fire. I'm gonna work them extra on my days off. I hope it helps!
Lunch- Unfortunately the Bridal Shower that I went to had only scrumdeliumptious cheeses and breads... I tried to take in more of the grapes, but I succumbed to the cheese and bread...I even had bites of cake :( It was the most yummy, rocking cake, I have ever tasted.
Dinner- fist sized Salmon, 6 almonds
Was totally late for the beach day at Tamarack. I was coming from my parents house in RB, and I always sleep really soundly there. I headed up the 15 to the 78 and took the second south exit onto Tamarack. The Beach was easy to find, I just headed west. It wook a couple of turns around the lot to find a space. One I did, I walked towards the jetty and noticed that no one was there, I continued to walk the length of the beach, enjoying the view of the surfers both waiting for and catching waves. As I passed a man with a camera in hand lounging in his beach chair, with a fishing pole planted in the sand beside him, I noticed some familiar sillouttes up at the boardwalk ahead and to the left of me. I quickly made my way to the stairs and intercepted the group. It turns out that they hadn't hit the sand at all that day and had been making their way up every stairwell and back down again, two steps at a time. Along the way, they did pushups etc... After I realized that they were heading back to the start, I decided to take the sand route and jog back. Once I made it to the beginning, I walked towards the group and did the last stairwell with them.
It surely was not an intense workout, but I did get to breathing hard and a little is better than nothing... After we ate at the Pie Shoppe (yup that's what I said; we found some healthy items)I went home and decided to craft my own ab workout based on an old book I have called 'Banish Your Belly'. I picked a few of the workouts and worked it for a few minutes. I really, really, really want this tummy toned by December. My tummy and my upper arms are under fire. I'm gonna work them extra on my days off. I hope it helps!
Month 3 Day 5
Recovery- 1/4 Isotope Protein Drink
Breakfast-1 cup Almond Ezekial Cereal with almond breeze
Snack- 1/2 cup Almond Ezekial Cereal with almond breeze
Lunch- 1/2 cup of clam chowder and 1 spicy tuna roll
Snack- 2 pieces oif dried seaweed
Dinner (before 7pm)- Vegetable noodles and Shrimp with Rice
Was late again today... missed the whole 15 minutes of running and jumped right into the stretches and steam engines. Spin room again... this whole week has been spin for me everyday. I keep missing these killer workouts in the weight room. Spoke to Ava and she said that Monday morning and Friday night are the 1 hour class in the weight room. I will try to make it Monday morning and do a double on Tuesday.
At least I do still drip sweat no matter what when I am in the spin room. Today I felt badly for Ava becaue people kept talking while she was leading the class. I don't think they meant it, but it came off really rude. Sal took the mic and things quieted down. I notice a pattern that is really effective, we work out way down with speed in mind. So, what we do is we crank it four times and go hard out of saddle for 30 seconds, we unwind it one time to the left and stay out of the saddle for 30 more seconds, then we take it down one and I think we stay out of the saddle for 30, fast as we can for speed, then we sit down without touching the dial and crank it out for I think a minute, then we recover for 100 overhead pushes or punches... then we start it all over again. I think it is really effective cycle and I will try it on my own if I ever get a stationary bike.
My grandmother had one. I used to pretend to make 'ice cream' on it with my sisters and cousins, we would 'churn' the pedals and somehow that simulated making ice cream for us... she had it for exercise, she was diabetic (insulin dependent) anyhow, I am also reading a book called Dr. Neal Barnard's Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes without Drugs' I got it for my dad but he didn't want to read it (so I got diabetes on both sides-- but I learned its not hereditary like hair color, its hereditary for predisposition), so I am reading it and I find it is good for even a non-diabetic to read. I am learning a lot about how diet and exercise affects us and how diabetes is caused. Before this program, I think I was well on my way. I realize more than ever that this program has 'saved my life'. God really did lead me to this; I see it for so many reasons and in so many ways.
Breakfast-1 cup Almond Ezekial Cereal with almond breeze
Snack- 1/2 cup Almond Ezekial Cereal with almond breeze
Lunch- 1/2 cup of clam chowder and 1 spicy tuna roll
Snack- 2 pieces oif dried seaweed
Dinner (before 7pm)- Vegetable noodles and Shrimp with Rice
Was late again today... missed the whole 15 minutes of running and jumped right into the stretches and steam engines. Spin room again... this whole week has been spin for me everyday. I keep missing these killer workouts in the weight room. Spoke to Ava and she said that Monday morning and Friday night are the 1 hour class in the weight room. I will try to make it Monday morning and do a double on Tuesday.
At least I do still drip sweat no matter what when I am in the spin room. Today I felt badly for Ava becaue people kept talking while she was leading the class. I don't think they meant it, but it came off really rude. Sal took the mic and things quieted down. I notice a pattern that is really effective, we work out way down with speed in mind. So, what we do is we crank it four times and go hard out of saddle for 30 seconds, we unwind it one time to the left and stay out of the saddle for 30 more seconds, then we take it down one and I think we stay out of the saddle for 30, fast as we can for speed, then we sit down without touching the dial and crank it out for I think a minute, then we recover for 100 overhead pushes or punches... then we start it all over again. I think it is really effective cycle and I will try it on my own if I ever get a stationary bike.
My grandmother had one. I used to pretend to make 'ice cream' on it with my sisters and cousins, we would 'churn' the pedals and somehow that simulated making ice cream for us... she had it for exercise, she was diabetic (insulin dependent) anyhow, I am also reading a book called Dr. Neal Barnard's Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes without Drugs' I got it for my dad but he didn't want to read it (so I got diabetes on both sides-- but I learned its not hereditary like hair color, its hereditary for predisposition), so I am reading it and I find it is good for even a non-diabetic to read. I am learning a lot about how diet and exercise affects us and how diabetes is caused. Before this program, I think I was well on my way. I realize more than ever that this program has 'saved my life'. God really did lead me to this; I see it for so many reasons and in so many ways.
Month 3 Day 4
Breakfast- 1 cup Almond Ezekial Cereal with almond breeze
Snack- 1/2 cup Almond Ezekial Cereal with almond breeze
Lunch- Salad with spinach, cottage cheese, 1 slice of turkey, cucumbers, mushrroms and tomatoes
Snack- 2 pieces of dried seaweed
Dinner/Recovery meal- Protein Drink
Went to the night class. Pretty much the same deal, run for a warmup, do stretches, 100 steam engines, kicks, etc...
Did the handbike because my calves were killing me even as I walked. I asked Sal what to do about it, he said a massage and/or hot/cold packs. I went home tonight and broke out the AHAVA eucalyptus bath salts and soaked. Then my broke bootie had to self massage because a professional one just isn't in the cards anytime soon.
It was a pretty small class tonight. I think if I remember correctly, I was the only one on the handbike tonight. Sal worked hard. My arms are doing okay, they are slimmer, but I am not seeing the seperation that I would like to achieve by the end of this program. I will work on it extra outside of class.
Snack- 1/2 cup Almond Ezekial Cereal with almond breeze
Lunch- Salad with spinach, cottage cheese, 1 slice of turkey, cucumbers, mushrroms and tomatoes
Snack- 2 pieces of dried seaweed
Dinner/Recovery meal- Protein Drink
Went to the night class. Pretty much the same deal, run for a warmup, do stretches, 100 steam engines, kicks, etc...
Did the handbike because my calves were killing me even as I walked. I asked Sal what to do about it, he said a massage and/or hot/cold packs. I went home tonight and broke out the AHAVA eucalyptus bath salts and soaked. Then my broke bootie had to self massage because a professional one just isn't in the cards anytime soon.
It was a pretty small class tonight. I think if I remember correctly, I was the only one on the handbike tonight. Sal worked hard. My arms are doing okay, they are slimmer, but I am not seeing the seperation that I would like to achieve by the end of this program. I will work on it extra outside of class.
Thursday, November 6, 2008
I'm Dumb
Im an idiot... I had my weight loss and fat loss etc.. included in my excel formula... I only lost 21 inches. Sorry for my lameness y'all.
Wednesday, November 5, 2008
Month 3 Day 3
Breakfast- woke up late and skipped
Lunch- 1 Rainbow roll with just salmon and tuna on top (not a very colorful rainbos)
Snack- 4 squares of Lindt Mint Dark Chocolate -Very bad, I know... :(
Dinner- Salmon Salad and cucumber with a mix of raw fish
For some reason, my calves are in a lot of pain right now.
I didn't do anything extraordinarily different, but maybe it was the sprinting or doing the steam engines while on my toes... I don't know but they are tight, hurt and tough to use when going down stairs.
One of my coworkers felt faint after giving blood today, so the nurse and I took her to the gym to lie down. I stayed with her, deciding to spend my 10 minute break there. While we were there, I showed her some of the workout things that can be done in a small space with minimal equiptment. She said that watching me made her want to workout again. We talkes ome more and came up with a plan. Starting January, I will lead her and two other girls that have expressed interest in working out in a session similiar to what Rudy taught us. That way, we have accountability for wach other, and I do not lose what I was given from Rudy and Sal and the program. The best way to retain something is to teach it.
That's the plan right now, hopefully it works.
Lunch- 1 Rainbow roll with just salmon and tuna on top (not a very colorful rainbos)
Snack- 4 squares of Lindt Mint Dark Chocolate -Very bad, I know... :(
Dinner- Salmon Salad and cucumber with a mix of raw fish
For some reason, my calves are in a lot of pain right now.
I didn't do anything extraordinarily different, but maybe it was the sprinting or doing the steam engines while on my toes... I don't know but they are tight, hurt and tough to use when going down stairs.
One of my coworkers felt faint after giving blood today, so the nurse and I took her to the gym to lie down. I stayed with her, deciding to spend my 10 minute break there. While we were there, I showed her some of the workout things that can be done in a small space with minimal equiptment. She said that watching me made her want to workout again. We talkes ome more and came up with a plan. Starting January, I will lead her and two other girls that have expressed interest in working out in a session similiar to what Rudy taught us. That way, we have accountability for wach other, and I do not lose what I was given from Rudy and Sal and the program. The best way to retain something is to teach it.
That's the plan right now, hopefully it works.
Month 3 Day 2
Recovery: Drank 1/2 of the 1/2 of the Isopure that was left before the workout and the rest after the workout
Breakfast
Snack
Lunch
Snack
Dinner
This morning, it was spinkling and then, it was raining.
I was really late this morning. Sal called me out (Rudy wasn't there yet) and said, "That's 15 minutes of training that you already missed!" He was so right, so even though I was tired, I knew I had to make it up, so I started right into running. I felt that since some people were still walking, I might do well to run hard for the time remaining and at least equal those who were there on time and walking the whole time.
I got on the bike, no not the handbike, the spinning bike. Sal had us do 30 second intervals of regular and then 30 speed 'out of the saddle'.
Rudy was super duper hyper today! He kept yelling out, "I had some STRONG coffee today!" Oh and I was supposd to watch his photographer to make sure he didn't 'cheat' haha(Paul was his name?)Good thing Sal was running the class! Sal did a great job too!
It was so challenging to be on the regular spin bike again, I sweat sooo much... just dripping. I wonder if that is because I am in better shape now, or I am exerting more effort now.
Breakfast
Snack
Lunch
Snack
Dinner
This morning, it was spinkling and then, it was raining.
I was really late this morning. Sal called me out (Rudy wasn't there yet) and said, "That's 15 minutes of training that you already missed!" He was so right, so even though I was tired, I knew I had to make it up, so I started right into running. I felt that since some people were still walking, I might do well to run hard for the time remaining and at least equal those who were there on time and walking the whole time.
I got on the bike, no not the handbike, the spinning bike. Sal had us do 30 second intervals of regular and then 30 speed 'out of the saddle'.
Rudy was super duper hyper today! He kept yelling out, "I had some STRONG coffee today!" Oh and I was supposd to watch his photographer to make sure he didn't 'cheat' haha(Paul was his name?)Good thing Sal was running the class! Sal did a great job too!
It was so challenging to be on the regular spin bike again, I sweat sooo much... just dripping. I wonder if that is because I am in better shape now, or I am exerting more effort now.
Month 3 Day 1
Breakfast:
Lunch:
Recovery: 1/2 bottle of Isopure Dietary Supplement
Dinner: totillaless mahi mahi taco from La Salsa
I expected to get my socks nocked off of me tonight because Nicole's blog told of how Rudy put everyone through something like nothing before...
They did crazy sets of pushups and dips etc.. by starting with like ten and continuing the sets uncrementally by one until they got to 20.
No, none of that for us. We ran our usual laps, but this time, Rudy threw in some sprints. So he'd tell us to run 50% and then he'd give us 30 seconds and tell us to sprint hard for 30 seconds... when we had our final sprint, he told us we would run as fast as we can for 1 minute. That was rough.
We circled up into our warm-up circle... lots of the same stuff, 100 steam engines etc...
Went to the spin room and I did the handbike next to one of the newer class attendees. It was cool to talk to him afterwards and hear how he dug on the handbike and how it worked all these great spots on him. One of Rudy's call outs to me tonight was to use my lats... I realized that I can challenge myself to use less of my body and more of my arms now. I didn't go fast, but boy did I SWEAT!
After the workout, I saw three of the ladies from the group talking and they happened to be naer my car, so I joined in on the conversation. They were talking about eating clean. Tricia has lost 30 lbs in these last 2 months! She says that no one probably eats cleaner than she does. She says that one of her secrets is that she drinks more than a gallon of water a day! I need to try to drink more probably. I told them all how wonderful I thought they were doing... they are all about my height, but older than me and had more to lose and they are doing it. I am younger, had less to lose, and it kicks my butt! They are amazing women!
Lunch:
Recovery: 1/2 bottle of Isopure Dietary Supplement
Dinner: totillaless mahi mahi taco from La Salsa
I expected to get my socks nocked off of me tonight because Nicole's blog told of how Rudy put everyone through something like nothing before...
They did crazy sets of pushups and dips etc.. by starting with like ten and continuing the sets uncrementally by one until they got to 20.
No, none of that for us. We ran our usual laps, but this time, Rudy threw in some sprints. So he'd tell us to run 50% and then he'd give us 30 seconds and tell us to sprint hard for 30 seconds... when we had our final sprint, he told us we would run as fast as we can for 1 minute. That was rough.
We circled up into our warm-up circle... lots of the same stuff, 100 steam engines etc...
Went to the spin room and I did the handbike next to one of the newer class attendees. It was cool to talk to him afterwards and hear how he dug on the handbike and how it worked all these great spots on him. One of Rudy's call outs to me tonight was to use my lats... I realized that I can challenge myself to use less of my body and more of my arms now. I didn't go fast, but boy did I SWEAT!
After the workout, I saw three of the ladies from the group talking and they happened to be naer my car, so I joined in on the conversation. They were talking about eating clean. Tricia has lost 30 lbs in these last 2 months! She says that no one probably eats cleaner than she does. She says that one of her secrets is that she drinks more than a gallon of water a day! I need to try to drink more probably. I told them all how wonderful I thought they were doing... they are all about my height, but older than me and had more to lose and they are doing it. I am younger, had less to lose, and it kicks my butt! They are amazing women!
Sunday, November 2, 2008
W8 D6 and D7
Saturday
Breakfast- 10am Egg White Omelet with spinach and feta
Lunch- 2pm Tomato soup with shredded chicken. Green salad with Italian Olives, Olive Oil and Carlic
Dinner- 6pm 6" turkey sandwich on wheat with lettuce, tomatoe, sprouts, olives, salt, pepper, oil and vinegar, cucumbers
930pm Sample of Chambord, sip of beer
Today we had our weigh in for the end of Month 2.
Overall, I lost 32.8 inches since the start.
I also am 130 lbs now... I was jumping up and down for joy!
Goal weight 124, if I hit 119, I will be SUPER STOKED!
Would love a 29 inch waist, but I'm dreamin'
Sunday
Breakfast- 3.5 oz steak, eggs, 1 whole grain piece of toast
Lunch- Tomato soup, chicken breast and olive salad with leafy greens
Dinner- 1/2 filet of mahi mahi, sid eof julienne vegetables
My diet is so off on sunday because of the Mass schedule...
Breakfast- 10am Egg White Omelet with spinach and feta
Lunch- 2pm Tomato soup with shredded chicken. Green salad with Italian Olives, Olive Oil and Carlic
Dinner- 6pm 6" turkey sandwich on wheat with lettuce, tomatoe, sprouts, olives, salt, pepper, oil and vinegar, cucumbers
930pm Sample of Chambord, sip of beer
Today we had our weigh in for the end of Month 2.
Overall, I lost 32.8 inches since the start.
I also am 130 lbs now... I was jumping up and down for joy!
Goal weight 124, if I hit 119, I will be SUPER STOKED!
Would love a 29 inch waist, but I'm dreamin'
Sunday
Breakfast- 3.5 oz steak, eggs, 1 whole grain piece of toast
Lunch- Tomato soup, chicken breast and olive salad with leafy greens
Dinner- 1/2 filet of mahi mahi, sid eof julienne vegetables
My diet is so off on sunday because of the Mass schedule...
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