Sunday 7/31/2011

Today's work out is brought to you from bodyrock.tv. It's their 300 reps of brutality workout. It's amazing and you start to feel it just a short time into the workout. I'm not feeling the best today (got some sinus thing going on) so I'm spreading the workout through out the afternoon. If I can do 2 sets of each exercise at a time, I'm good. I plan on picking up the pace this week. I don't have a week of driving 3 hrs a day like last week and the only thing I have to do away from the house is Wednesdays school registration for the kiddies. So I'm running on Monday, Tuesday, Thursday and Friday. Monday and Thursday I'll do upper body workouts. Tuesday and Friday I'll work the lower body. Wednesday and Saturday I'll do total body (pilates?) workouts. Sunday I'll rest. I've got 20 days till my 5k and due to last weeks craziness I'm a week behind in training. So instead of 3 days of running, I'm doing 4. Instead of exercising 5 days a week, I'm doing 6.

So for today hop over to Bodyrock.tv and take a lookie at their 300 reps of brutality video. Give it a try. It consists of:

lunge and twist; 5 sets of 10

Dive Bomper Burpee; 5 sets of 10

Jumping lunge and swing; 5 sets of 10

Planck, jump and knee tuck; 5 sets of 10

Sumo squats; 5 sets of 20

Weigh-in Wednesday...but on Thursday

Sorry I'm a day late. The past week has been crazy with running my son to his civil air patrol activities. Between that and trying to keep up with my classwork my hopes for the week just didn't pan out. So I'm going to start planning out next week. Tired of floundering and need to get my schedule straight.

So here's this week's results.

Weight; 177, down 3lbs from last week. I knew last weeks gain was just water.

Neck; up 0.8"

Shoulders; down 0.3"

Chest; down 0.2"

Waist; down 0.3"

Hips; up 0.1"

Thighs; down 0.3"

Calves; down 0.2"

Biceps; up 0.2"

Arms; down 0.2"

all for a total of 0.4 inches lost.

Normally I would of ignored the small numbers but I was curious to see where they added up to see if I could tell where the 3lb lost came from. So for this week a 3lb weight loss equals only nearly 1/2 an inch in size. Well, a loss is a loss no matter how big or small. I'll take what I can get.

So later today I'll post today's workout. I will do one, I'm just not sure what I'll do just yet. I've been up since 4:30 and running around since 5:30. I'm about to eat a snack of eggs and cheese because my energy is dragging already and I've got a whole day ahead of me to go.

A Crappy Couple of Days

The past two or three days haven't been good exercise/eating wise. I've been eating poorly (2 much junk/sugar) and so I've not had the energy to exercise. Lack of exercising has been making my energy drag as well (I think) so I find myself reaching for a soda or a sweet snack to hopefully perk myself up so that I can make it through the day. I know it won't work and some of it's out of habit. So starting today I'm going to do a week of no-sugar (though I did have a 1/2 teaspoon of honey on my Uncle Sam's cereal this morning). I need this, I need to get out of this cycle. It's been a rough couple of days, my concentration is lagging so I'm getting behind on school work. I'm struggling to do half of the workouts I want to do, I need to do. I know better. I just don't know why I slide back into the bad habits so easily.

So, yep a week of no-sugar. I know over at Fit, Fabulous, Forever, Gale is getting ready to do a 2-month no-sugar challenge beginning August 1st I believe. "Like" her facebook page to catch the details. I don't know if I'm up for two months worth. However I can do one week. Maybe I'll try for a week a month. That does sound like a plan, I'll have to give it some serious thought.

Well, no workouts really today. I do plan on going for a run, maybe, and doing some crunches and chin ups. I may do a mini circuit...just to get my mind-set right. I hate when I go off of trying to be healthy. I feel like I'm flailing, I'll get back on track today. I refuse to wait till tomorrow, because tomorrow is too late. I've done years of "I'll do it tomorrow" thing is that there are too many tomorrows and not enough todays. So starting now I'm going to try to say I'll start today (and do it). Have a blessed Sunday dear readers and stay tuned I'll post my work out plan for tomorrow and maybe even get a meal plan together.

"If you fail to plan, then you plan to fail."

— Harvey MacKay

Breakfast Swap Challenge

Over at Sisterhood of the Shrinking Jeans, they're doing a one week breakfast swap challenge. You swap your breakfast (or start eating breakfast if you're one of those who don't) with Uncle Sam cereal for one week. So I'm going to give this a try, beginning tomorrow because it's already past breakfast time today. Click on the button in this blog or on the sidebar here --->

to go to Attune foods website for a coupon for a free box. Also go to Sisterhood of the Shrinking Jeans and join the challenge as well.

Weigh-in Wednesday.

Today's weigh-in I have mixed feelings about. Some of my measurements have had no change compared to those I took at the end of May. The rest have small decreases. I have to think though, Most of June I did nothing. I didn't workout, I didn't even attempt to eat right. I'm pretty lucky, I guess to have any changes at all and that the changes are not increases. For my measurements the ones I marked as no change most of those did have some change (all were decreases) but if it was less then 1/2 an inch I counted it as no change. So here is what I found this morning:

Weight; 180 (yes up a pound, it is that time of month and I'm retaining some water so I'm not upset about this)

Neck; no change

Shoulders; no change

Chest; no change

Waist; down 1/2"

Hips; down 1"

Thighs; down 1"

Calves; no change

Biceps; no change

Arms; no change

Some of those I would of swore had big changes, especially my arms. I can see my biceps and shoulders popping out a bit when I workout. I hate that I let a month slide by, think of how great these numbers would of been. You always feel guilt if you don't work out, you never feel guilt if you do. That is my motto for those days when I feel like I just don't want to move. Today was gonna be one of those days until I saw those numbers, now I'm going to rock my workout. There are NO good excuses...

Today's Workout

I think I'll call this the Take That Mother Nature workout. Yep, it's that time of month. Feeling tired, crampy, and so not in the mood for doing much. However, I'm not going to let it get me down. I've been doing too good to let a little thing like Auntie Flow get in my way. So here's the plan for today, I've even linked to some YouTube videos for you so you know what to do:

Standing shoulder press w/ band, both arms; 3 sets of 12

Standing side raises w/ band, alternating arms; 3 sets of 8

Standing front raise w/ band, both arms; 3 sets of 8

Standing barbell (or dumbbell) military press; 4 sets of 10

Standing dumbbell side raises, both arms; 4 sets of 10

Standing close grip low row w/band; 3 sets of 10

On ball band lat pulldown; 3 sets of 10

Prone cobra; 3 sets of 10

Prone iso abs (planks) on knees; 3 sets of 30

Just a note, some of the videos aren't the exact exercise. I chose some to represent the exercise as close as I could.

I'm doing The Biggest Loser Cardio Max workout for cardio today.

Bent over dumbbell rows; 3 sets of 12

Pull ups (okay I'm going to attempt these, I've not been able to yet); 3 sets to failure

Dumbbell laterals (side raises); 3 sets of 10

Dumbbell shoulder press; 3 sets of 8

Band should press; 2 sets of 10

Tricep pushdown w/ band; 3 sets of 8

Bench( or chair) dips w/ feet elevated; 3 sets of 10

Barbell(or dumbbell) curls; 3 sets of 8

Preacher curls on ball; 2 sets of 10 and 1 set to failure

Also for the challenges I'm currently doing there is 25 crunches and still attempting to do at least one chin up. So that's it for today. Easy, right? My first race in many years is coming in 32 days. I'm going to be in good shape by then, I hope. I also have a 15 year high school reunion coming in 6-7 weeks. I want to look great for that and I will as long as I keep going strong.

Today's It's-Monday-So-Don't-Feel-Like-Doing-Much Workout

I'm calling this a lazy day. I did my day 3 of week 3 of the couch to 5k program. Then I did the following workouts. I also did 25 extra crunches because of a challenge I'm doing with HealthyFitFamilies.com . A great website by the way, so head over there and give them some love. I've also been attempting to do a chin up. I've been trying all day long. Just.Can't.Seem.To.Pull.My.Self.Up.... I read one article that had a slow step by step plan to doing one. It recommends hanging for 30 seconds or more before and after workouts. Well, I'm trying to speed things up so I hang from the bar every time I walk by it. It's hanging on the doorway between my bathroom and bedroom. Given the amount of water I drink, I walk by quite often and am bound to have blisters soon. I'm determined to pull myself up though.

Dumbbell Squat With Ball	3	10	Legs
Dumbbell Straight Legged Deadlift	3	10	Legs
Standing High Cable Chest Press Both Arms	4	15	Chest
Static Lunge	4	8	Legs
Adductor Side Steps	4	8	Legs
Standing Chest Fly With Band One Arm	4	12	Chest
Laying on Bench Dumbbell Flys Both Arms	4	12	Chest
Standing Bicep Curl With Band Both Arms	4	15	Arms
Standing Triceps Extension With Band Both Arms	4	10	Arms
Laying on Ground Abdominal Crunches Hands by Head 4 12 abs