Wednesday, January 31, 2007

Small breakthrough

Well, I had to stay home yesterday to get a new boiler put in my house (sets the average homeowner back $4000, thank you very much). On the good side, it's more energy efficient so I will start to save a little over time on my heating bills. The old one was the original with the house. I know this has nothing to do with working out, but it did get me home for the day, and I was able to run out and find running shoes, in my size (not a typical size) on sale for $20 and there were 2 pairs in stock so I bought them both. So, in spite of the cold, I went for a 3 mile run last night because I always love to run outside and not doing it was really blocking me from doing anything because even when I don't want to do anything, I can always manage to work up the energy to do that. So, that helps with at least a small part of the exercise/workout slump. Then, I will be signing up for a dance class (hopefully trapeze, but we'll see if I can get in...). I also decided to start keeping a food journal. I am tired of feeling so disempowered around my food and nutrition. Even when I'm eating healthy I feel like I am not being completely authentic about my appetite and I always feel I'm at the whim of my cravings. When they aren't bad, I manage well and eat well. When they kick in, I have no resources or strategies for dealing with them in an effective way, and it's not like I haven't been working at it for a long time, a very long time. So, I'm thinking a journal will at least help me become more aware that I'm in charge, I'm making the choices, whatever they may be, and I won't be so hijacked by my feelings. You guys are great! Be strong!!!

Bad days happen...

4 rounds: 30 overhead lunges(with 12kg overhead with one arm - switch arms after 15), 30 snatches (15 each side - first two rounds 12kg, second two rounds 16kg), 10 side press (12 kg - 5 each side).

1 mile easy run.

I was thinking about doing pushups, chins, and situps later, but I don't know. I feel very, very "off" today...even though I always drink water and tea, I feel dry and dehydrated. Its probably because I ate some garbage food yesterday. I was up way too late last night, working on my resume, so I didn't get nearly enough sleep. I'm also allowing frustration to affect me...today I woke up angry, sad, and somewhat apathetic...I didn't feel very positive when I did my workout this morning, which certainly didn't help.

These days happen...I'll be at my volunteer job for most of the day, so that should help me be more positive. My plan is to make sure I eat extra fruits and veggies today, and to go to bed very early tonight. Then I'll feel like myself again tomorrow.

Be strong.

Monday, January 29, 2007

Website worth checking out

Go learn something!
Body Smart 2007

Should have been a rest day....

Wow...when I started training this morning, I quickly realized that today should've been a rest day. Yesterday afternoon I went for a 3 mile run...tried to keep it at an easy pace, but my ego kept nagging me to go faster. So this morning, the workout was a circuit of rowing machine, box jumps, squats to presses, pushpresses, and sumo high pulls; after the circuit, a quick 800 m run. I felt like a total wimp. I just couldn't push myself. I did workouts with different groups in the last few days, so I ended up repeating a lot of shoulder presses, which I think wiped me out.

So, during the workout I kept telling myself, "Obviously tomorrow will have to be a rest day." However, after the workout, I found myself thinking, "You know, you didn't work as hard as you should have...so today should count as your rest day." Ugh!!!!!!!!

BBG, you know this happens to all of us. You need a change - something to totally reset yourself. Maybe a vacation, or a new goal, or a new schedule... Maybe you need to write out a plan for the next month, put it on poster board, put it up in your house, and just do whatever it says everyday, no matter how you feel. Maybe you should consider taking a totally fun class - a cooking class, or a pottery class, or a new sport? Maybe you should go on a real vacation. Or maybe you should sign up for the new 60 Day Challenge. Are you getting enough sleep? Or could it be nutritional? Remember in '05 when I was anemic, it wreaked havoc on my system. I was training with J, and making progress, and suddenly, I start losing strength, energy, and motivation, and that was frustrating and depressing. I didn't want to do any recovery workouts. I just wanted to work out harder to make myself stronger, but the only way to recover was to meet my nutritional requirements and give it time.

I think that my "freaking out" last week has been due to the building stress of my current employment and financial situation. It was totally affecting my attitude towards training, and thus my level of training. After sorting my thoughts out, and adjusting my training, I felt very refreshed. Perhaps you need to look completely outside of the training aspect of your life to find the source of your frustration. People react to stress in interesting ways. I don't laugh, and I get very tense (physically) and tire myself out from being tense all the time. Are you doing something like that? That's all I can think of right now. Hope this helps. Take care of yourself!!!!

I need help!

I just posted a comment to K-smash, but I'm going public. I have no motivation to work out---none, and I can't believe it, because I used to feel addicted to it. Instead, I'm feeling overwhelmed, like even getting dressed and getting to work at a reasonable hour, and getting enough sleep, is the most I'm able to take on. O.K. I'm being a little dramatic, but part of it is because I feel like I used to be right there with you all, and now I can barely drag myself into the basement for 10 minutes of jump rope. What's happening? I guess I need to refocus. What AM I training for? Really? I like to feel strong, I like to feel energized, I like to feel centered. I guess that is what I'm training for now. Not an event. Rather for each day, just training to live my life. So, with that new insight, I'll focus on staying very light for the next two weeks. Just doing the workout, not trying to fry myself or recreate some MBG experience in my basement. I'll let you know how it goes! Thanks for listening...

Sunday, January 28, 2007

Well

This is the first solid workout I've had since I've been back! Did a card deck, with JRX10, jump squats, situps, and skaters. Nothing too challenging, but it felt good and I left feeling tired but not exhausted.

I think all the running is helping; I copied K-smash's Alex intervals yesterday, and made it through 5 times. Then I did 100 situps and 100 leg lifts. I've also done 5-10 minutes of balance work after every workout, and I think that's helping my feet. We'll see next week, when I do a longer run.

Diet: same old. Still fighting my vices (which are many). I made a delicious chicken and bean burrito tonight (chicken breast, pinto beans, black beans, onions, spinach, tomatoes, and cheese in a whole wheat tortilla). It was delish. Strawberries for dessert, and mint tea steeping right now :)

Sunny Saturday

Wow - it was a beautiful day! Sunny and 70 degrees!

This morning DH and I managed to get up and go to the Crossfit workout. I was feeling pretty tired and sore, so I used lighter weights, but the workout felt good.

We started out with the usual warmup, and then the workout consisted of 75 overhead squats (I used a 12 lb med ball), 1/2 mile run, 75 push presses (same med ball...all the bars were taken, and heck, I did these yesterday), and 20 short sprints.

At home later, I did 100 pushups and 60 situps.

I made some awesome stir-fry tonight...onion, white and shiitake mushrooms, red bell pepper, carrots, kale, and tofu. I used very small amounts of Bragg's liquid aminos, Central Market teriyaki sauce, and sesame oil...just enough to give it a hint of flavor, but I wanted the taste the fresh veggies to come through more. It was great! I had the pan at high heat, and just kept adding small amounts of water to stir-fry the veggies, which worked really well.

Be strong!

Saturday, January 27, 2007

Breaking Through

Hey Everyone,

Life is great....I have been working out with J and J and some other CNT's at 1:00 everyday. I hit a plateau and couldn't figure out how to get out of it. I was talking with them over sushi right before Christmas and they told me that they would help me "break through"

All I have to say is WOW. I have never worked out SO HARD in my life. I am a the end of my third week and here is what I have achieved. First of all I have already lost 10 of the 20 lbs that I have been trying to shed for awhile, and I am still eating a lot of food.

  • Military presses with the 16k's (had been stuck at the 12's)
  • Swings with the 20k's (had been stuck at the 12's)
  • Renegade Rows with the 28k's (can only do 2 reps on each side, but 5-6 sets)
  • 4 Down Dogs off the HIGH box
  • Low box jumps
  • Resisted flexion
  • 200 Frt Squats
  • 100 Knees to elbows
  • 16k one arm snatches
  • 20k one arm snatches (can pull off three on my right side, but cant get it up with my left...all in due time)

We are also training for the St. Jude Fundraiser in March. I am going to do 500 push-ups in an hour, but am on pace to do 600. I am doing it as a 15/15 and can go strong for 13 minutes. It took the first two weeks to get my pace and last week and this week, I increased my time! I am balancing that training with 15/15 Jump Chins. Can do 4 a minute and have only gone for 10 minutes!

My Diet is great:

Breakfast-Source of Life with rice milk, flax, kale, and banana or pineapple
snack-apple with peanut butter or fruit of some sort
Lunch- tofu and steamed veggies with brwn rice or a co-op pita sandwich with veggies, hummus, and tofu!
snack-fruit or veggies and hummus or co-op muffin if I need carbs
Dinner- soup or steamed veggies with a bit more tofu.

I have been having greasy spoon breakfast of eggs and potatoes on Sat or Sun and I feel good about that. I feel so good to have broken through my plateau! I cant wait to see how strong I am in 6 months :D

I will try to post more often! I miss you guys!

Be STRONG

Friday, January 26, 2007

Yet another good workout

I am really feeling better! This week I've done more HEY and started writing down what I'm eating again, and I've slept better, feel more energized, and more like myself again. I could feel the effects of Wednesday's 15/15 yesterday and today. What surprised me is that the situps and thinkers made my abs sore.

Today's workout was for time. I finished in 25:20, I think.
Three rounds of:
25 KB swings
25 push presses
1/2 mile run

That was the timed part. After that, we did about 75 yards of walking lunges. Then I played around with snatches - I snatched the 16kg a couple times to get my muscles primed, and then I snatched the 20 kg about 3 times on each arm (as singles though).

Tomorrow, if I can drag myself and DH out of bed in time, we're going to go to a Crossfit community workout. Be strong!

Thursday, January 25, 2007

Alex Intervals

Another BEAUTIFUL day in Austin! Sunny and in the mid 50's...the temp is supposed to get up to 60 today.

I did Alex intervals today...those really kick my butt. I did a medium pace run for 10 minutes to warm up, then 6 sets of the intervals (30 sec run, 30 sec walk, 45 sec r, 30 sec w, 60 sec r, repeat). I took a minute to a minute and a half between every two sets.

I don't have time now, but planning on some HEY tonight!

Wednesday, January 24, 2007

Feeling great

Burpees inspired me to do the 15/15, which I followed up with some brief, but solid work with HEY.

I did three sets of 12 minutes, alternating between two exercises.
1. Pushups and 90 degree chins
2. Front squats and deadlifts with 2x12 kg
3. Situps and thinkers (front and side - more front)

I did a pretty good job of keep my reps the same for every set. The KBs were too light for deadlifts, but I really focused on strong form on every rep and made it a decent exercise anyway. The front squats are always challenging. I did 10 pushups per set, bringing me up to 120 for the workout, so that made me happy.

I felt great doing the HEY. I did pay close attention to my position in down dog and made sure that I wasn't hyperextending (thanks for the reminder BBG!)

So I made some really awesome greens last night. DH said they were OK, so that means they were good (he doesn't like greens). Anyway, I had a mix of collard, curly mustard, and radish greens. I wilted 1 lb of greens in a bit of water in a big saute pan, then added some fresh lemon peel and juice from half a lemon, black pepper, and a small drizzle of olive oil. It was great. Try it!

Good solid workout

Body power today: 100 yd traveling workout
walking presses with 10#/hand (I know, I'm a wuss still)
walking lunges 15# per hand
bear crawl 12k's
broad jumps no resistance

The workout went very well, although I stayed light. Its still hard not to push myself when so many strong people are around, but I'm pretty proud that I'm able to be moderate, so my shoulder can heal.

Then I went to the Shell for an easy 2 mile run. My left foot started to cramp. Why does that happen? It does occasionally when I run, either one or two feet start to get tight and crampy. Does anyone know how to make that go away?

Monday, January 22, 2007

I need to figure this out

I've been thinking the past week that I am not working as hard as I could be. I don't think I am totally wimping out, but I think that I need to take my training up to the next level. I'm not sure what its going to take for me to be satisfied that I am training at the proper intensity. Perhaps mapping out a workout plan for the next couple months will help. I don't know...

Today's workout:
3 rounds of 15 snatches on each arm, 15 clean and press, and 30 walking lunges holding the weight overhead in one arm (15 with one arm, 15 with the other). I used 30 lb dumbbells.

Then I did 10 pushups and felt a not-so-pleasant burning pain in my shoulders...well, more like on the top of the shoulders...or maybe on the top of the arm, where the shoulder muscles attach to the arm...eh, its difficult to describe exactly where it hurt. Anyway, it was weird, and I decided to hold off on the rest of my pushups until tomorrow.

Be strong!

A case of the Mondays

Well, the day started off blah, but finished better. I was supposed to teach at the gym this morning, but due to a miscommunication, thought it was next week. So I didn't show up, and felt guilty that I made someone else's life harder. I did help teach at 5 and 6 pm; the Challenge started today so those classes were filled to the brim with newbies. It was fun!

My butt is very sore from yesterday's workout (its the lunges):
lunge 20yd, sprint 40yd: 8 minutes
D ball carry: 8 minutes
Agility ladder: 8 minutes
Thinker core: 8 minutes

Today, I backed off on Body Power (you'd be so proud of me! But it felt sorta humiliating)
40 halfseys
40 90 degree chins
40 jump squats
40 swings with 24k
But my shoulder did not protest, and I felt it was a good workout overall. More yoga cooldown, which feels excellent on the shoulder. I need to do more kneeling mountain for my back, though. I'll do that tomorrow.

New Week

Well, started this morning with a "50s" workout. 50 cleans, 50 push-ups, then had to cut it short. My goal this week is to get a workout in each morning. Then I'll start working on the timing and quality. With the cleans, I was going to do squat and presses as well, but quickly hit my limit on good form with the presses and didn't have a lighter weight to go to. Tomorrow, I'm planning on burpees, jumprope, jump lunges. I haven't figured out a gimmick for putting those together yet, but I'm sure one will come to me with my coffee... Have a good one!!

Sunday, January 21, 2007

Chicago Bears are going to be Superbowl!!!!! Whoooo-hooo!!!

DH has been glaring at me as I dance around the apartment celebrating the Bears' win. I've been a Packer fan for him for the past 8 years...now its his turn to be a Bear fan for me. :D

Anyway, today is BEAUTIFUL day, so I had to shelve the lower body workout and go for a run instead. It was 63 degrees and sunny when I went running, and there were hundreds of people out enjoying the sun. I did a workout similar to what Burpees did the other day, but because I was on the trail, I did it by time. 10 minute jog to warm up, 2 minute walk, 10 minute run, 2 minute walk, 7.5 minute run, 2 minute walk, 5 minute run, 2 minute walk, 2.5 minute run. I picked up the pace a little on every run, and kept the recovery walks at a brisk pace.

Alrighty....time to go dance around the apartment some more! Be strong!

Saturday, January 20, 2007

Another standard post (so, at some point you just run out of titles I guess)

I did K-smash's accelerating run workout. Its become one of my favorites. I did:
1 mile warmup (1/4 walk, 3/4 mile slow jog)
1 mile at 11 min. mile pace
3/4 mile at 10 min. mile pace
1/2 mile at 9 min. mile pace
1/4 mile at 8 min. mile pace

with 1/4 mile walk break between each set. It was rough, but I made it through. I realized after my warmup that I needed to drop my paces down from previous workouts, because I felt just a little sluggish. And now my hammies are tight already, but I feel pretty stoked that I finished it.

I'm now making Tiramisu for the BF's birthday. Yes, its not at all nutrient rich, but hopefully it will be delicious and is one of his favorite desserts. I'll spare you the recipe, however.

Upper body circuit

OK, I did a circuit of exercises that I have been neglecting...I haven't done these in a looooong time.

4 times through, 10 reps each:
1. Diamond pushups (on knees)
2. One-arm open-up body rows
3. Hindu pushups
4. Renegade rows
5. Alligator pushups (traveling)
6. Cable full-extensions

My arms feel a little shaky now...wonder how they'll feel tomorrow. If I feel OK tomorrow, I'm going to do a similar workout with lower body stuff. DH did this workout too; he went through and did 10 reps on each, took a break, and then went through a second time, 4 reps of each exercise, as fast as he could. He got some new wushu videos which he's completely absorbed in, so it was hard to tear him away to go through the circuit a second time. He did say that there's some really good stuff that he thinks you guys would like to learn, so he might have something to teach all of us next time we're in WI.

Be strong!!

Friday, January 19, 2007

on the mend

I finally feel good! I just got back from a run; I did 2 miles, nice and easy. The only thing holding me back was my shoulder, actually, which doesn't feel quite right swinging fully during running yet. Then I came home and did 15 minutes of yoga poses, with lots of emphasis on supine bridge. My shoulder responded really well to that, and I think I'll continue adding in daily yoga for the time being.

Food: I'm in love with this breakfast. Its like the fruit and yogurt parfait at McDonalds sort of. I cover the bottom of a glass with about a 1/4 cup of mixed blueberries, blackberries and raspberries. I add 2 heaping tablespoons of vanilla yogurt. Then I top it with 1 heaping tablespoon of granola (whole oats + nuts + honey + vanilla, baked at 350 until golden). Its so good!

And I have to rave about one more thing: I went to dinner for the first time to Flat Top Grill, by Hilldale Mall. Its a make your own stir-fry place. You basically get a big bowl, which you can fill with rice, noodles, and/or any veggies you want. And then you get a small bowl, for meat. You can top both bowls with sauces of your choice. Its so good! Here's what I made:

brown rice, broccoli, edamame, carrots, sprouts, spinach, sun-dried tomatoes, baby corn, bamboo shoots, tofu, tuna, with peanut sauce, ginger water, and a little bit of pad thai sauce. My stir fry was easily big enough for dinner, as well as leftovers for lunch today! I highly recommend the place.

Fryday

Well, I'm going to take another stab at training with my colleague. You'll recall that last week, I think I mentioned this, he had to stop early because he was sick to his stomach---fool hadn't eaten all day and wanted to work out. If it happens again, I'll tell him not to waste my time, politely of course. I want to do a card deck. I brought my jungle gym, so we'll do:

spades: pull-ups
clubs: jump squats or jump lunges
hearts: push-ups
diamonds: sit ups

We'll see how it goes...
Nutrition has been good. Still on my berry, cereal, soy milk kick with salad for lunch and something easy for dinner. I'll report back on Monday about how it all goes!! Have a good weekend!

I snatched the 20 kg today!

Whoo-hooo!!! After my workout today, I decided to try to snatch the 20 kg KB. I did two reps on each side. Yay!!! I called it quits then, because I was already tired from the workout and didn't want to drop the KB on my head.

Here's the workout:
3 rounds of: 30 1-arm swings (switching hands at top of every swing) + 30 snatches (15 each arm) + 30 burpees.

Then I did 4 sets of 15 pushups, 1 set of 60 situps, and 2 sets of 30 situps.

I was going to do more pushups too, but decided to hold off, because I am going to go pushup crazy tomorrow.

I think I half-@$$ed my swings today though. I need to have a mantra everytime I do swings, because if I don't concentrate really hard, my form degrades really fast. I don't sit my hips back as far as I should at the bottom of the swing, and then I have less power when I snap my hips forward at the top of the swing. The difference between a properly-executed swing and a crappy swing is so obvious too, because I can swing almost double the weight when I am doing the move properly. OK, that's it. A long-winded reminder to check my form on swings...

Be strong!!

Thursday, January 18, 2007

Day Off

I decided to take today off. I feel unusually tired, I have a weird pain in my left side, and I plan to work out hard tomorrow...so today's an off day. I think I am going to do a workout Saturday based on all the exercises I haven't done in a long time. So far my plan is to do hindu pushups, alligator pushups, diamond pushups (prob on my knees), renegade rows, cable full extensions, one-arm open-up body rows, and around-the-world and regular thinkers.. I know its heavy on pushups, but what can I say? I'm obsessed with pushups...I'll make it a circuit and go back and forth between pushing and pulling.

So last night I threw together some quick soup for dinner, and let me tell you, it was awesome!! I just was using up some stuff I had, but it was sooooo good. I am going to share with you how I made it, because it was darn good.

Ksmash's Kickin' Soup (I am such a dork!! Ha ha!!)

1 15 oz can Health Valley Organic Vegetable Soup
1/2 cup tomatillo salsa (use your favorite salsa)
1 large chopped tomato
1 small jalepeno, minced
1 boneless, skinless chicken breast, cubed
1 tablespoon Penzey's bold taco seasoning
some water - maybe 1-2 cups (to desired consistency)

1 avocado, cubed
2 corn tortillas (I prefer organic blue corn tortillas, but they are cheap and easy to get here - use what you can get...)

Combine everything except the avocado and tortillas in a saucepan and simmer at medium heat until chicken is cooked.

While soup is simmering, bake the corn tortillas until they are crisp. Let cool and then break into small pieces (or cut into strips).

To serve, put about 1/4 cup cubed avocado in a bowl, a handful of the tortilla pieces, and ladle the soup on top. Delicious!

Stay warm, and be strong!!!

Wednesday, January 17, 2007

Grrr, grrr, grrr!!!

Did the 5x5 workout today. I felt weak and tired, and started getting very negative. I used the 40 lb PPU for 4 sets of the pushups and a 25 lb sandbag on my back for the last set. Probably could've gone heavier. Had DH help me do regular chins. He had to help me a lot. Used my 12 kg KBs for the foot-up lunges and the one-leg deadlifts. I am definitely feeling sore and tired from my other workouts this week, but I don't think I should be sore and tired, so its pissing me off. At least I didn't quit; I'm happy about that.

Oh well. Here's a delicious recipe I made this week...DH likes it as a side-dish, and I like it as a dessert.

Carrot Halva
12 oz carrots, shredded
1.25 cups milk (any kind - soy, nut, oat, dairy...doesn't matter, as long as it heats well).
4-6 green cardamom pods, cracked
0.25 cups sweetener - honey, sugar, sucanat, whatever your preference...
handful of sliced almonds (or pistachios)
small handful of raisins (optional)

Steam or microwave the carrots until soft. Put the milk into a saucepan and bring to a simmer. Add the carrots and cardamom, and simmer until most of the milk is absorbed, about 30 minutess, stirring frequently. Add honey (or sugar or whatever) and cook another 10 minutes, stirring constantly. Remove from heat and stir in nuts and raisins. Serve warm or at room temperature.

If you aren't used to strong spices, pick out the cardamom pods and seeds before serving or eating, because they are a bit strong if you bite into them. If you eat a lot of spicy food, then I wouldn't worry about it.

I went walking outside for quite a while today, and took about 150 pictures. Here's a few of them.



Weather like this really is a novelty here. There were plenty of people outside playing and taking pictures. I saw one of my neighbors getting ice off his car with a hammer...another neighbor using a wooden kitchen spoon...and yet another using a kitchen spatula. Another of my neighbors was walking around with a video camera. Of course, then there's me...taking 150 pictures, so whatever...







Bitter!

It's so cold! My face hurts when I'm outside! No workout this morning, but planning more fun with the k-bells and jump rope in my basement when I get home. Let's see. Nutrition has been good. Here is my little single person meal:

1/2 bag of broccoli slaw in a covered bowl, microwave on high for 2 minutes

make a burger out of gimme lean beef flavored soy stuff (I make a patty and just cook without additional oil in my cast iron skillet. I sprinkle some soy sauce over the patty at the end for flavor. Sprinkle soy sauce and a little sesame oil on the veggies.

Eat. I like it because it's easy. That's all I have!

Tuesday, January 16, 2007

Still iced in, expecting more of the same tomorrow

We have snow on the ground...and its sticking. I am in central Texas, right? All day, we've had freezing rain, ice pellets, or snow. Everything was closed today...University of Texas, Austin public schools, everything. They've already annouced that UT and Austin schools are closed tomorrow too, among many, many other schools, agencies, and offices. There were a couple really bad accidents today - at least two people died on the interstate...so, staying home seems like the best option. DH and I ventured outside to get the mail, and indeed, everything is coated with a thick sheet of ice.

I was pretty sore today, but I still managed to work out. I did today's workout from Monkey Bar online, except that I did situps instead of hindu squats.

Last night I made some really, really good chili that I adapted from a recipe on epicurious. Some of these measurements are approximations, since I don't measure much when I'm cooking...

1 lb lean ground turkey
1 chopped large onion
1 medium zucchini, chopped
a large handful shredded carrot
2 roasted, chopped red bell peppers (one red, one yellow)
4 minced jalepeno chilis
4 minced habenero chilis
28 oz can crushed tomatoes
15 oz can dark red kidney beans, drained and rinsed
2 tablespoons minced fresh garlic
1/2 tablespoon ground ancho chili
1/2 teaspoon granulated garlic
1 tablespoon ground cumin
1/2 tablespoon ground coriander
1 to 2 teaspoons Mexican oregano
1/2 teaspoon cinnamon
a bit of smoked paprika - maybe 1/4 teaspoon

Spray pan with small amount of olive oil. Saute onion over pretty high heat, stirring constantly, until brown; add peppers, zucchini, and chilis; saute until peppers and zucchini are softened. I try to stir just enough to keep from burning, but to get some browning. Saute turkey meat and break up into little pieces. Mix veggies, meat, tomatoes, carrots, beans in a pot. Add enough water (2-3 cups) to desired consistency. Bring to a simmer. Add spices, simmer about 20 minutes. That's it. Easy and yummy! If you don't like spicy food, definitely cut down on the chilis.

Be strong!

its rough coming back

Yesterday's 15/15 workout kicked my butt. The hindus I did really made my shoulders sore; I couldn't lift my arms over my head today! For workout I did an Indian club warmup, to try to loosen up the shoulders. Then I did 10 sets of 100's F/B with the jump rope. Then I did 50 situps and 50 leg lifts. Then I drove over to the Shell and did a slow 1-mile run. (notice, none of that requires lifting arms overhead, and situps were done with arms at sides!)

Food: largely the same as yesterday. Add in two pieces of sourdough toast and subtract eggplant. And I weighed myself today and YIKES, I have some work to do. Luckily I have time to do it now.

A little of this n that

Had two good workouts in the last couple days. I want to burn up some calories, so I've been integrating jump rope sets into everything. My resistance/strength training has been more erratic. I'm still getting the hang of doing my k-bell moves on my own and trying things out. So, Sunday I just did jump rope. I tried for the 125 f and b 10 times, but only made it to 7. Then had to leave it. Yesterday I worked with clean-squat-press (4 reps with 20 ks), renegade rows (5 each arm, but I think my form sucked), one-arm cleans (15 reps each arm for cardio), regular push-ups (I don't like them, so I did 3 sets of 10 reps---once I hit ten, I have a hard time convincing myself I care enough to do more). Nutrition has been pretty good. Oatmeal with berries for breakfast, sweet potato soup with black beans for lunch, italian flavored turkey sausage with artichoke hearts, canned tomatoes, garlic, and pasta for dinner yesterday. The pasta was a lapse I regretted because I had indigestion afterwards and it didn't taste as good as I had anticipated. Today, more oatmeal, spinach and tuna for lunch, probably soup for dinner. That's all I have! Maybe I'll try K-smash's circuit for a workout tonight! Stay strong sisters!!

Monday, January 15, 2007

Iced in!!!

The temp is hovering between 28 and 30 degrees...there was snow or ice or something on the ground this morning, and its sticking...we had some sleet and freezing rain last night and are expecting more tonight. The temp in the house is still comfortable, and I still refuse to turn the heat on while I live in Texas!

My parents and youngest brother drove home through the big ice storm last Friday and Saturday. They left Friday evening and drove through Oklahoma and Missouri, so they were right in the heart of it. They made it home just fine, in about 23 hours. I'll post some pictures of the ice when my Mom gets them to me.

DH and I did a nice little circuit today. I went through it three times, and he went through it twice.

1. 30 pushups
2. 12 body rows
3. 10 overhead squats
4. 10 snatches (each arm)
5. 10 PW curls
6. 10 PW pikes
7. 30 situps
8. 10 KB push presses

I did an extra 10 pushups at the end to bring today's total up to 100.

I'm making some yummy turkey and veggie chili for dinner...yum!!!! I've been eating Texas grapefruit like mad lately. The Rio Reds are delicious!!!

Be strong!!

Its good to be back again

I'm back in WI, done with interviews, and ready to get back on the wagon, so to speak. I went grocery shopping for the first time in 3 months. It was fun, and I'm really looking forward to planning some healthy meals!

I did 15/15 today: hindus, body rows 90degrees, PW curls, and PW crawls/PW pikeups alternating. It was good, but I'm sure I'll be sore tomorrow. I might do yoga tonight, depending on how I feel and how much more snow we get this afternoon.

For breakfast, I had light vanilla yogurt, granola, and blueberries mixed together. Yummy. Lunch was egg whites and veggies, and dinner will probably be leftover eggplant parmesan that I made for dinner for myself and the BF last night. And I'm pounding the water; I still feel a little dehydrated from all my traveling.

Friday, January 12, 2007

Woohoo!

Well, taking yesterday a little lighter and some good sleep really help a lot. I have a friend from work who competes on a paint-ball team and wants to get in better shape so we are working out together this afternoon. I'm planning just a basic workout---pushups, lunges, chins (if there is an available bar) and thinkers (1 minute), 3-4x through. Oatmeal and berries with coffee this morning. I think I'll be having spinach salad again today. I just love it and I never can keep fresh stuff long enough when I buy it. My favorite addition to the spinach tuna combo is beets. Yum! Be strong!

Thursday, January 11, 2007

Jump rope fatigue...

Just a little sore from the j-rope bonanza yesterday, but in a good way. My feet are a little sore, but not the bad soreness in my balls of my feet---rather just a little muscle soreness in my arches. This morning I just messed around for about 20 minutes...push-ups, cleans (only 1 set of 5), down dog push-ups (five with the left leg extended, five with the right leg extended) a little HEY---standing mountain, side warrior, forward flexion and wide-angle forward flexion. I'm getting a massage tonight. Still doing the berry, cereal, soymilk breakfast and spinach salad for lunch... Have a good one!

Wednesday, January 10, 2007

Sore...

5 rounds of: 6 turkish getups on each side, 10 snatch pulls on each side, and a quarter-mile run.

I was super sore, so I needed some good recovery time before doing pushups and situps, but DH and I took my family on a Hill Country excursion today, so I didn't do it. 12 hours later, I'm still sore, so its a good thing I didn't do anything else. I'll see how I feel tomorrow. I might just take the day off...

Be strong!

Jump rope!!

Well, after a very low day yesterday, I was able to wake up and get in a jump rope workout before work. I have a blue rope, not a green one, and did the old 125 forward and back 10 times. It took me 40 instead of 30 minutes, but I finished and felt good. Maybe I'll work in a run or a little yoga tonight, or not. I just have to work at my own pace these days. Good nutrition yesterday and today. Cereal, raspberries, and soymilk for breakfast, tuna with spinach and chickpeas for lunch, mushroom eggwhite quiche for dinner. Be strong!!!

Tuesday, January 09, 2007

Tuesday

Warmup - ran about a mile and did some line drills.

Workout - 10 x 100 m sprints

Monday, January 08, 2007

Happy New Year!

Hi! I've been on vacation/away/out of it for a while. I've been mainly running (about 4 miles) and doing my workouts on my own with kettle bells. Today, just a run in the morning. Over the weekend, I was moving furniture (heavy lifing!) and cleaning and painting, which was by far more exhausting than any workout I've done in a while. I'll be checking in again soon!

Chilly Monday Morning

5 rounds with no breaks: 12 snatches on each arm; 24 swings; 6 windmills on each arm. Used 16kg.

Friday, January 05, 2007

Friday workout

Five rounds of 30 box jumps, 30 high MB throws with squat, 400 m run.

Missed the box on one jump and jacked up my shin...there goes my dream of being a swimsuit model. ;D

Then 4 sets of 10 pushups, alternating with sets of coffee sips. :)

Be strong!

Thursday, January 04, 2007

Wednesday and Thursday workouts

Yesterday: 5 deadlifts to 5 cleans to 5 push presses. As many as possible in 20 minutes. 60 pushups.

Today: 4 mile run (crappy - only got 3 hours sleep last night); 50 pushups; 90 situps.

My parents and my youngest brother are here visiting, so my posts will probably be extra short. :)

Be strong!!

Monday, January 01, 2007

Happy New Year!!!!!

New Year's Eve workout: quick-paced 3 mile run.

New Year's Day workout: card deck

DH and I did this workout together, although we did pretty different workouts.

My card deck:
Hearts = pushups
Diamonds = 90 degree chins on even numbers, and body rows on odd numbers
Clubs = power wheel curls on evens, and front squats on odds
Spades = PW knees to elbows on evens, PW pikes on odds

DH's card deck:
Hearts = pushups
Diamonds = rest
Clubs = squats on evens, lunges on odds
Spades = situps on evens, russian twists on odds