Breakfast: All-Bran Cereal Bar Late Lunch: Steak and Chicken with salad and steamed rice (select a grill dixie mall) MMMMM Late Dinner: Turkey breast sandwich
At the start of our first program in September, I was weighing in at about 136lbs. My weight hasn't dropped significantly but I didn't want to lose too much weight. I'm weighing in at about 127lbs now. I wouldn't mind shedding a couple more pounds but I'm more concerned with toning it up. The classes with Mary and Mara have really helped(THANKS GIRLS!) and circuits organized by Rob(Thanks Rob!). After speaking to Rob I think I'm going to try incorporating day of weights on top of my regular classes.
I haven't been the greatest with my meal plan that Rob gave me. Same problem as the old job, I can't find the time to eat when we're always busy. I'm trying to keep my protein shakes handy, in case I can't eat a full meal.
Other than that, I'm satisfied with my results so far, but I know I could do a lot better.
Snack: Protein Shake Meal 1: 2 boiled eggs, 1 slice ww toast, 1 slice of cheese Snack: Protein Shake Meal 2: Chicken Sandwich on WW w/ pickle on the side Meal 3: Chicken ceasar wrap
Workout: Weight class on ball
Super sore from circuit. I guess that means something is working!
Here are my measurements from the program I tried to do with my friends. I actually gained more weight after the start of this first program last year. It was in July. I had the intention of getting fit and losing weight for the cruise and that obviously did not work out at all. Measurements not really relevent, but I just wanted a reference to look back at what I was at.
having measurements will motivate you tremendously after you realize how much you've lost. trust me, on march 1, after doing ur measurements and putting up your progress pictures, you will be amazed and very proud of yourself! great stuff!
I think I'll set goes as they come to me. Nothing in particular right now. Right now my focus is: (1) Eating consistently (especially breakfast) (2) Taking my vitamins regularly (3) Reducing the amount of take-out food (4) Trying to get some ab results
Meal 1: Protein Shake Meal 2: 2 slices toast with PB Meal 3: Chicken Sandwich w/ slice of cheese Meal 4: Protein Shake Meal 5: Sub Sandwich (Chicken, lettuce, tomato, onions, mushrooms, ranch)
Workout: Yoga/Pilates Class @ 730 & Circuit
I think if I try to do a double work out they have to be spaced out. I find that my body didn't have enough time to recover from the initial workout. Although it was only yoga, it's still strenuous on the body. Good stretches though, really needed it for the amount of work I did the previous week.
I missed my one meal today (protein shake #3) before my work out and I really felt the difference. I think my body is getting used to the spaced out meals on set times that I always get hungry at specific times. Does that make sense?
Yea my legs were DONE too. Esp since we did Bootcamp and then class on monday, the back of my thighs were killing. Felt like lead doing the 3rd set of the circuit rountine..
Lets started weighted abs! You should have tried it with me! Gotta look good for the cruise!! And I know you wanted to do more abs too!
So it's official, abs must be implemented into our workout routine. Whether it be separate or together with circuit on Tuesdays.
Wednesday, January 16 08 Meal 1 : Protein Shake Meal 2 : 1 slice toast, 1 slice cc, 2 whole eggs Meal 3: Protein Shake Meal 4: Cajun Chicken Sandwich w/ slice cheese on white Meal 5: Protein Shake Meal 6: 1 cup lean GB & 1 cup pasta Meal 7: Sandwich (Turkey, Bacon, Lettuce, CC, Honey Mustard)
Workout: I was planning on doing weight class with the girls but my dentist appointment ran late. So it threw off my schedule. However, we did play volleyball. Not much effort on my part but it was some activity.
Thursday, I'm is going to be my rest day since I will be going to the gym on Friday for weights and Saturday for Cardio and Abs.
(1)Enter Group into Cancer Relay (2)Ride for Heart and Stroke (3)Breast Cancer Run
Seeing as how they're fundraiser related gives me a little more motivation. Anyone who wants to join me is more than welcome. The cancer relay usually has volleyball mini tournament so for my team-mates and opposing team, here is some incentive to join a good cause!
i wanna do everything! especially heart and stroke since my grandma had a stroke, which led to her death, and my dad and pretty much everyone in my family (including me if i dont take care of myself) has or will have cardiovascular problems. i'll do the cancer stuff b/c many of our friends have been effected by cancer. so woohoo! im down!
So after looking into the program and talking to Rob. I will be trying the Body for Life program that is posted on their website. The workout consists on alternating cardio and weights. My start day will be Sunday, March 2 with weights then continue on with cardio to follow. Simon will be doing this program with me, hopefully it will help us both by having eachother to push one another! If I find that the program isn't working for me then I will go back to my regular routine of classes at the Valleys and circuit every Tuesday. I'll do a 2 week trial of the body for life and see where I am after that point.
Ok Saturday was my last day of slacking. I guess. I honestly don't remember my diet. LOL! But it was bad. I remember having Bubble tea and Popcorn for sure. I know everything else that day was bad. Work out. NONE!
Meals: (1)1 cup extra lean ground beef w/ 1/2 cup white rice (2)Chicken breast white meat w/ baked potato and bun (swiss chalet) (snack) Popcorn and ice tea (snack?) Hot chocolate (3) Chicken Breast Sandwich w/ cucumbers, on Flaxseed bread
Workout: Upper Body (Chest, Shoulders, Back, Biceps, Tripceps) Not happy with results, not feeling the burn the way I like. I have to make sure to pay attention to my sets and focus on form and plan ahead with weights. Since I didn't know what I was doing, next time should be better.
Totally lost with weights. I had no idea what I was doing. I totally misunderstood the workout. At least I know where I'm at with weights.
ok new pact b/w me and you! if i eat something that im not supposed to eat infront of you, you have to stop me! if you want to be strict with your diet and you eat something you shouldnt be eating, i'll stop you! deal?
One of my past goals was to quit smoking completely. I have to admit, I would sneak in one once in a while, but I've really been good and I haven't had one since the new year started! I feel great about it and I hope to keep it up for good. No more stinky smoker!
*did not get all the meals in that I wanted. Work really makes a difference in my diet. I have to find a way to squeeze in the protein shakes when I can.
Work Out: BFL Cardio Target peak again was 10. Warmed up to midpoint being 5 and working my way up by 1 minute.
Had a really hard time maintaining speed because of leg work from day before, & cardio from previous day.
BFL cardio is probably the best cardio I've ever done.
Hey Jerk! I'm not giving you any money! No it's just easier and make sense when Mara does weights with me. It's not like I can spot the weights that Simon does.
I think Simon is doing fairly well. He's been consistent so far. No complaining...yet.
I think you should get evaluated with your form for your weights by robert or me. I would like to see if you are correctly performing the exercises so that you may recieve maximum benifit from doing weights.
I agree Jay. For example, I worked out upper body yesterday and I only feel it in my chest. I don't feel it at all in my arms. I could never really tell if I'm getting the good workout burn or a bad burn because I'm doing it wrong.
I know I'm really bad with my cheats. I'm so weak.
Workout: Today was a cardio day, but we played volleyball.
Tomorrow is a lower body workout. I will be doing my regular routine and add cardio at the end of the routine to make up for the exercise that we've missed.
I've also gained 4 pounds from the weekend, I'm not to impressed with that.
Before we left for blue I was at my ideal weight 121 lbs. I don't want to loose anymore weight. I just want to tone up and maintain a healthy diet and figure. If I stay the same weight but still see results then I know things are going in the right direction.
(1) No more fast food(anything that can be ordered by a drive thru, I will not touch)
(2) Making meals ahead of time.
(3) Fitting in protein shakes into daily meals (2-3 shakes a day)
(4) Allowing myself only 2 cheat meals a week
(5) When dining out, portion control an all food
(6)Try to keep carbs low during the day(try to have them only with my first meal of the day and post work out)
Workout Goals
(7)Being consistent going to the gym. Alternating BFL workout routine (modified)
(8) Try to increase intensity bi weekly for cardio and weight days
(9) Work on abdominals and legs (every womans' problem areas)
Set goals for upcoming events
(10) Doing the Ride for Heart 50K under 1 hour 30 mins
(11) doing the cancer run without stopping in 30 mins (or less)
I will try my best to maintain my goals, but I've realized that it's a lifestyle change. Once everything is routine, it will be a lot easier for me to control bad eating habits and keep up my workout routines.
great stuff tina with the goals! goals are what not only drives progress, but keeps focus constant. regularly reminding yourself of your goals will make sure that you are aware of what you want, and what is needed to obtain them. good stuff!
and no more bs things like oh this days cheat will be okay since we already will be cheating all weekend. NONE OF THAT we want muscles and cheese graters lil red riding thong!!!!
I'm never going to live that down am I Jay? Muah ha ha ha!
Thanks guys! I do have to keep looking at my goals to make sure that I stay on top of things. I need you guys to help me out with a workout routine. I don't seem to be getting the results that I thought I should have right now. I know I'm new to this. But I don't think I'm doing my weight routines correctly. I have contemplated on incorporating the classes back into my routine (especially bootcamp) because they are amazing work outs. I just don't want them to screw up what I want to accomplish.
Any tips on how I can still incorporate some of the classes along with my BFL?
I don't know exactly what you guys have at your gym or what classes they offer but just mix things up when you get a set routine.
Best bet is to ask Rob to hook you up with a routine.
Stick to a routine for 3 weeks and then switch it up for another 3. It gets boring if you do the same thing over and over and your muscles plateau. Keep your muscles guessing and mix it up here and there and you'll see results without even realizing it.
ps Where Simon at? Tell him to reach our gym next week for a week pass!
Darren, John and Bertz are coming for the week to train with us.
Darren is going to Die, he will not be able to keep up with us AHAHAHAHAHAHAHAHA!
in regards to the the results you've had and the workout routine, i would say dont change it b/c 1) you've reached your goal weight already (which in itself is reason to not change), and 2) its only been 3 weeks?
i'll tell you the same thing that ive told you and si from the beginning in regards to body for life. INTENSITY IS KEY! its a shit routine if you arent pushing yourself to THE LIMIT every set and every cardio session. it does this to make up for the lack of overall volume in the routine, as well as to add an increase in residual metabolism over time as oppose to just working out longer and burning more in one session.
i havent see you and si workout in awhile so i cant say whether you are or not working out w/ significant intensity. last time i think i saw you guys it was when you were starting out the program. but whether it think you are or not is not important. as yourself AS YOU ARE DOING YOUR SET AND BEFORE HAND, not after its done, whether you are pushing to the limit. if you think you wanna try more and do it properly, then do it. you will know if its too much or not. im guilty of doing my set and then thinking after its done that i coudlve pushed more. well that set is gone and done with, and that's one less set from my goal. planning is key and thinking it through.
you have had amazing results so far, so i would not change what you are doing. with the cardio, i would get off the recumbent bike tho since it requires less body parts to perform. there is somethign called the summation of joint forces which usually refers to the force that is generated by using numerous parts of hte body instead of just one. this also means that you burn more calories generating the force. i know you guys are training for the ride, but if fat loss is higher up on your list of goals then riding better, use the treadmill or the elliptical (though id still say treadmill). it is a ton harder, and you can improve your running for the cancer run.
as for the classes, ya every once inawhile change it up and throw one in. BUT.... just know that it is not part of your program and programs are devised for a specific reason... they work to their best capacity togethter. you will burn alot more calories doing a class then a BFL cardio session, but how much will be muscle and how much will be fat? if i lose a small portion of muscle... its not worth it.
on a final and redundant note (sorry)... results are based on diet more then anything else. you can do any workout routine consistently and get great results with a clean and consistent diet. hell, i have tons of customers who i suggest diets to and no working out and they lose weight like nothign. diet is everything. if you (and all of us for that matter) really think your results are coming slower then you thought they should be coming at, review your diet and your cheats. thanx to this trusty log *rob pats himself on the back*, we are able to see what we've eaten over the past 3 weeks and we can honestly (key word) decide for ourselves if we've been on par with our diet and with our results. small tweaks here and there and you'll be back on track in no time!
good luck with the decision and let me know if you have any other questions.
PS: i know si is your workout partner sometimes and motivating him was a source of drive for you, but find your motivation. whether you are or not, getting it from him, find it wherever you can, and run with it! put up pics, be competitive, play mind games with yourself and others. do what you need to do to achieve your goals! i know you can do it!
Holy novel rob! Some people don't have that much time to slack at work! *cough* EDDIE *cough*
Trust me girlfriend, you've lost a TON since we started, esp since the last Cruise. I don't think you need to change your routine either. I say stick with it, just push up the intensity. I'm going to try the routine too. It would be great if we could be parters but our schedules are so different! But i'm going to try the program this week and we'll see how much I enjoy it.
As for classes, if you really want to comeback, maybe choose 1 or 2 classes to go to (ie. BOOTCAMP!). But do it on TOP of your regular workouts, maybe as some extra cardio? I don't know if that would throw off your rountine though.
And finally, I know its hard but you got to clean up the diet. The little slips during the week add up in the end. Just something to think about.
Whoa! Novel! No honestly I really appreciate your honesty and input Rob and Mary. I do agree. I do need to get my motivation in check. I need to find something in myself to drive me to work harder. For me to rely on Simon is a dead end. Well relying on anyone being my partner really isn't helping me. If they go down then I will go down with them. I guess I'm just comparing my results with what I had attained when I was doing the classes. I felt I lost a lot more and got results a lot faster. Again, I believe it's because I'm no doing the routine to my full capacity. I can come up with all the excuses in the book, but I just don't feel as "tight" as I was before.
Yes my diet is really bad. I've been good this week. A lot of my meals are proteins shake. I'm getting ing 3-4. Is that too much? I just don't have the time to sit down and eat a full meal. Should I try other options? Protein Bar? Meal replacements?
When I did my leg routine on Tuesday, that was the only day I felt that I had done it correctly. (maybe not...) I'm just used to associating the pain and soreness afterward, which I do feel during the workout, but not after?
I know I know I'm not on this blog anymore. BUT...I just HAD to post Tina!
I already told you from before, whoever your workout partner is, it's really up to you to aim higher and work, because at the end, this is for yourself! If you're partner is going down, who cares! just kidding, of course you want them to do well too, but don't let that bring yourself down as well. I pushed Bas to work out with me from before, but he never wanted to. So I did everything on my own, it was just LAST year that we finally got Bas to work out. So whoever your partner is, don't worry about it, just focus on yourself.
(I know I promised you I'd be there to work with you, but the past week I've been messaging you and calling you to come to the gym with me, but no reply. I know our schedule doesn't match, so I'm sorry! I'm sorry! I feel bad. I've been doing BFL weights with Bas and I am seeing results! I've been doing upper and leg workout with him, come! join me again! )
But with a workout partner or not, it's really up to you to work hard and push yourself to the limit.
As for your cardio, our classes with Lisa is such a great cardio WITH weights and abs to help you. I love it, that is why I ONLY go to BOOTCAMP and CARDIO PUMP AND CRUNCH now because it's a good class. And the rest of my days is for BFL with weights and the cardio. So here and there, join our classes again. :) we miss you! Plus, it'll be so great for you instead of doing the bike as your cardio.
You've come along away, trust me. Everyone has told you that. It's all about discipline and being consistent and working hard. If you want this so bad, you know where you need to change especially when it comes to slipping and having cheats.
Overall, I've been there feeling gross and helloooooo you've seen the evidence, though you were NEVER like me before, but the feeling and just overall mentality, I've been there. I still feel like that here and there, but I work hard now, despite the busy schedule we all have, cause we are ALL busy, but that shouldn't be the excuse. Do some things at home if you can't make it to classes or the gym. Mary does TURBO at home and I do TAE BO.
I just want you to get the results you want. WE are all here for you, you know that. You are doing AMAZING already. Just keep at it and tell yourself, this is what you want and you gotta aim for it!
"For me to rely on Simon is a dead end. " hahah thats so funny.
I'm glad that you realize that you can count on nobody but YOURSELF to get in shape and keep motivated. But with that said, that's why this board is here!! To assist you with your goals and help motivate you when youu need it. Dude, think about it, the idea of lil red riding thong all 'sexy i can' is hot isnt it???!! soo. keep it up. You'll be very proud of yourself when you see yourself all oiled up and nice!
From what i understand if the soreness and pain is occuring just after the work out then its build up of lactic acid and the "pump" of blood rushing into your muscles. But if you dont' really get sore after, then i believe (not sure if this is still highly debatable) you did not stress your muscles hard enough, thus there is no micro tearing in the muscles and thus no re-growth. I may be wrong. *shrugs*
oh. hows monday for a weight session with Kizzle?!!
1) regardless of what anyone says about our OWN INDIVIDUAL EXPERIENCES, they are exactly taht, our own. you may have never been as big as me or someone else, but the struggle is the same, and you have been fighting that same fight as us. we are all the same in the fight regardless of losing alot or a little. all you need to know is that you have done amazing so far and b/c of that YOU HAVE WHAT IT TAKES TO SUCCEED!
2) this board is great, but you hit the nail on the head. you need to find your motivation. we can help you a bit with that, but it differs for everyone. mara thinks about how she was before to keep her on track, i fuel on competition, jay fuels on thongs lol. what drives you? keep thinking about it this weekend, and think about your goals and what you want to achieve. you will for sure find your motivation, just think outside the box to find it.
3) if you truly were happy with the results you got with the classes, then do those. i wouldnt fully mix them like some have suggested b/c that would no longer be a program that you are sticking to. programs are devised to work as a cohesive unit. mixing a class w/weights and then having to do weights again will be counterproductive. choose the one you feel works the best for you and run wiht it. a big part of motivation is doing somethhing you enjoy! a big part of BFL is using the facilities at hte gym so unless you are at the gym, i can see how it would be very very hard! do the routein that matches your lifestyle the best!
4) in the long run, jay is right. you can count of nobody but yourself. but... that is why this board and all our friends are here! use them wisely b/c we are here for you. as much as i hate to say this, also choose who to go to with caution as well. choosing the wrong ppl is a step to falling back in your routine. think about who you go to. (sorry all, but its the truth lol)
5) jay in general you are right, but if you have a good diet and macronutrient timing is properly practiced, you can go through the week with minimal soreness. with that said tho, you gotta push likie the NOONAN! lol
tina, i totally know you can do it. you've done so much so far and with small changes you can go even further. find the motivation and make that MENTAL decision to do what it takes to succeed, and YOU WILL SUCCEED.
good luck with the choices, and if you deem me one of those who you SHOULD turn to, let me konw if i can help in any way.
Ok enough with this thong business Kao! I think you should where it during the photoshoot. MUAH HA HA HA!
I really appreciate all of your feedback guys. I do take all of you opinions into consideration. I just have to find what works for me essentially. What works for some people may not work for me.
I have always kept my weight off in the past just by being active in sport. Now that I am no longer on any teams or consistently playing a sport it makes it a lot harder. I was able to keep the weight off despite what I ate and how much of it.
I'm glad we started to play volleyball, although it isn't as much cardio as the other sports, I thrive off of the competition.
Even though our results cut off is in May. I'm sure I will be able to reach all of my goals. But I know I'll have a better chance of being consistent because of outdoor activities. Currently, I take the bus to work. I walk 15min to the bus stop every morning and another 5 mins from the bus to work. That's 20 mins of cardio. Although it isn't "hardcore" cardio. I do have the benefit above others that I do have the chance to get myself moving during the day.
In the summer, I will be biking to and from work every day. Which will increase my results significantly.
Again thanks for your input. I appreciate all the comments, and it's not how I see myself or how I look personally. It's how I feel about the workouts and what I've achieved from them.
Yes, NOVEL! But this is my journal! lol I want to make sure that I am enjoying that activities that I am involved in.
I'm glad you made this Blog Rob, and that those who are involved in it are if not on top of their game, trying to like myself.
good job tina! i know its hard and you are right with everything that you have pointed out. this is all great but its a lifestyle change and we are learning how to make it a part of our lives everyday. in the past, you kept it off with regular activity b/c that was a part of your life. now you just have to find out what fits your life at the present. your mention of your walks to the bus stop are exactly what i mean by a part of your lifestyle. though it isnt hardcore cardio, its still calories burnt and making sure its part of your own individual view of what your health goals are, is important!
and yes, this is YOUR log! so use it however you want to. use it to muse over your progress and get input like you have been. this is a life long journey and b/c of this log, it doesnt have to be one taken alone. however, the most important thing to remember is that it is YOUR JOURNEY!
im proud of you for all the hard work that you have put in. but on top of that, im proud of you for not letting the set backs keep you down. im sure you will eventually hit your goals, and we are here to help you along that journey.
OMG you went to Astoria?? I hope you got the garlic taste out of your mouth lol..
Take a look at my blog to see me new schedule. I'm going to do only 2 days of weights BFL style a week. Cause i'm only doing 2 Rob is going to make it more challenging for me. I will be doing Tues Lowerbody and Fri upper. So if you ever want to drop by, we can try it together.
I feel really good today. Getting enough sleep plays a huge role for me. I woke up and had a really good breakfast. And I did my workout just a little after my breakfast. I felt really pumped when I started my workout with regular push ups! Not girlie ones! I did 5 sets of 10 push ups all complete. I almost couldn't finish them, but I did it! I so excited about this!
Workout: Turbo Jam Sculpt. My workout day today was supposed to be upper body, but I decided to do the Turbo Jam weights workout. There was legs and abs incorporated but my arms were worked out really well.
This week I will be trying out Eddie and Sheila's workout.
My plan for the week Sunday: Turbo Jam Monday: 20 BFL Cardio & Volleyball Tuesday-Friday: Eddie & Sheila's workout routine
I'm just going to do a one week trial with them to see if I like their program. So far BFL is ok, but I haven't seen results or felt any from it. So I'm still looking around.
When I come back to the gym the following week. I can try and do BFL weights if they fall on the same day as you Mary.
Workout: LOL! See eddie and SHei's workout. Tried using 10 lbs weights, but lots of reps. So I lowered down to 8 lbs. So far workout it really good. But very time consuming. If i can get the sae burn and workout from Eddie and Shei's workout in the BFL workout. I'll be back in business.
Workout: None today. Feel great after E&S workout. Too tired from work to go. I will consider today to be my rest day. Although I do enjoy E&S workout. It takes a lot of time to complete the full workout.
I'm going to go back to BFL. With a little work with figuring out the right weight routine for me. I think it'll be more effective.
ok if you want, sunday before boot camp i can go through a workout with you. or if you prefer, you can do the leg workout with mary on tuesday, that i will be training her in.
Oops! Sorry Rob! I didn't see your post till now! I will be doing the workout with you and Mary this Tuesday. Which works out perfect because it is my lower body day.
Sunday, March 30, 2008
Meal 1: Protein Shake, slice toast w/ PB
Meal 2: Protein Shake
Meal 3: Chicken & baked potato (swiss chalet)
Meal 4: Penne pasta (premade pasta from Dominion)
Snack: Rice cracker chips
Workout: Bootcamp
Monday, March 31, 2008
Meal 1: toast w/ PB
Meal 2: Protein Shake
Meal 3: Protein shake w/ yogurt
Meal 4: 1 cup chicken w/ sliced cucumbers
Meal 5: Pasta in meatsauce
Snack: rice cracker chips (while watching the HILLS! what what!)
Workout: Cardio (upright bike) min 0-2:warm up to level 5 min 2-3:level 6 min 3-4:level 7 min 4-5:level 8 min 5-6:level 9 min 6-7:level 6 min 7-8:level 7 min 8-9:level 8 min 9-10:level 9 min 10-11:level 6 min 11-12:level 7 min 12-13:level 8 min 13-14:level 9 min 14-15:level 6 min 15-16:level 7 min 16-17:level 8 min 17-18:level 9 min 18-19:level 10 min 19-20:level 11 min 20-21:cool down to level 5
YOOOOO LVL 11 OUT OF A SCALE OF 1-10? THAT'S CAAAARRRRAAAZZZZYYYYY!!! lol.
good stuff and i'll see ya tomorrow. be ready, b/c luis started BFL today and i put him through an easier workout then you will be doing tomorrow... i made good on my promise that he would puke....
if you do it properly tomorrow (which i guarantee you will), you and luis may have another thing in common besides having some portuguese in you... ooohhhhhh dirty joke!!!!!!!! sorry couldnt help myself lol! hahah
Meal 6: sausage w/ 1/4 cup rice & 1/2 cup cucumbers
Workout: Cardio Day Recumbent Bike
min 0-2:warm up to level 5 min 2-3:level 5 min 3-4:level 6 min 4-5:level 7 min 5-6:level 8 min 6-7:level 9 min 7-8:level 6 min 8-9:level 7 min 9-10:level 8 min 10-11:level 9 min 11-12:level 6 min 12-13:level 7 min 13-14:level 8 min 14-15:level 9 min 15-16:level 6 min 16-17:level 7 min 17-18:level 8 min 18-19:level 9 min 19-20:level 10 min 20-21:cool down to level 5
Despite the very sore legs, I was able to stay consistent with my speed and push to finish my cardio set! I'm burning all over but so worth it. I know I should be doing running on the threadmill instead, but I couldn't be on my feet anymore today. I would like to try incorporating more MEALS as opposed to shakes.
Anyone have meal suggestions? Quick ones though that can be eaten just as fast as a protein shake. I've tried wraps but I'm still trying to keep the carbs low as much as I can.
The protein shake are good but I need something that will fill me up.
thats a hard one, given that you don't actually have time to sit and eat lunch. Plus you are at work for a long ass time too. Hmm... yea 4 shakes in one day :S I guess bars are out since you want to keep carbs low... I'd say stick to wraps. At least you can carry it around and put it down if you are helping out a customer. Either that, cook your food and ask for 5 min so you can shove it all in your mouth. Otherwise, pair up your shakes with some sort of carbs (apple, slice of toast).
Workout: Rest day for me today. plan for the rest of the week. Upper body weights with mary and rob tomorrow and then turbo jam cardio & pilates on saturday after work.
ohhh pilates? Where do you do that? And whats the differenc b/w pilates and yoga?
Theres a HOT YOGA place that opened on the corner of Burnamthorpe and Central Parkway (that plaza where the MACS is) - right by the valleys! Are you possibly interested in doing any dropin classes? Tracy said she would try it with me.
Mary, Yoga is a bunch of poses and stretches. Pilates you do a lot more movement. Still the same awkward positions. That's the way I see it. I have a pilates disk set I copied from a friend. I really can't describe the difference too well. As you can tell.
Post for Friday, April 4, 2008 Meal 1: Banana Nut Muffin w/ coffee
Good job tina! You did really good with the weights. And I hear ya about working out when sick. I went to bootcamp and it was pure struggles. I was blowing my nose at every break!
hope u are feeling better then me :S Went to the gym for weights today, it was ass. I was sweating all over the place and getting a fever!!!! if you work out, try to take it easy, we need to get better!
Ok so I feel like crap. Mary knows what I'm talking about. My diet has been very poor the since Friday because of my wonderful virus. Brief summary.
Sunday, April 6, 2008 Meal 1: hot and sour soup Meal 2: chicken, bok choy soup
Monday, April 7, 2008 Meal 1: chicken, boy choy soup Meal 2: hot and sour soup Meal 3: chicken leg w/ rice Meal 4: roast beef pita(waiting in line for the AFTERSHOW) Meal 5: chicken w/ rice
Really bad with my diet in terms on nutrional value. I don't know why I had the McDonalds. I'm just tired of the liquid meals. Workouts on hold until my body it 100%.
Actually NO...I made them all myself. Home made! And better than the kind you buy at the restaurant. I add lots of veggies to my soups (broccoli, boy choy, etc)! Very yummy! Since I'm the only one sick in the house, I usually make a huge pot of it and then take a thermos full of the stuff and bring it to work.
Friday, April 11, 2008 Meal 1: 2 toasted waffles w/ strawberry jam
Meal 2: Filippino Food at Sheila's parents anniversary party (cheat)
Meal 3: Bubble Tea & some chicken and rice dish (cheat)
To sum it up..it was a cheat day. Not what I wanted to do considering yesterday was supposed to start me off on getting back to eating healthy. But aw well.... Sunday for sure!!!
min 0-2: warm up to level 4 min 2-3:level 4 min 3-4:level 5 min 4-5:level 6 min 5-6:level 7 min 6-7:level 4 min 7-8:level 5 min 8-9:level 6 min 9-10:level 7 min 10-11:level 4 min 11-12:level 5 min 12-13:level 6 min 13-14:level 7 min 14-15:level 4 min 15-16:level 5 min 16-17:level 6 min 17-18:level 7 min 18-19:level 8 min 19-20:cool down the intensity was really hard for me. I did reach each level at required time but would lower it a little earlier when my legs couldn't take the burning. There was a lot more sweating than usual! If I use this machine again next time I'll have to go down one level. I'd rather work out and do it properly than to cut corners.
I know I've got my bike all ready to go. My first ride will be tomorrow, to and from work. If I keep that up everyday I'll be prepared for the ride for sure! Si and I want to try a ride from Mississauga to Milton, but this weekend we're doing Mississauga to Lakeshore downtown.
Meal 1: 1/2 chicken sub Meal 2: 2nd 1/2 of chicken sub Meal 3: Protein shake w/ soy milk
WOrkout: Cardio Day Because of the good weather I rode my bike to work.
20 minute ride to work
President to Paisley to Hurontario south to Lakeshore Rd East to Cumberland DR. I could have done the ride faster but first ride of the season.
40 minute ride home
Cumberland Dr to Cawthra Rd North to North Service Rd. to Cliff Rd. to Pathfinder to Camilla Rd. to (thru) Camilla Park to Sherobee Rd to Hurontario North to Paisley West to President Blvd...
Took the long way home. Amazing workout, but killer after the lower body workout yesterday.
used this distance calculator and did approx 13K in total going to and from work. 8K was the ride home alone! Exciting! Working my way into training for the big ride!
good job, Tina! that's awesome riding your bike to work! i hope you wore a helmet :P what kind of distance calculator do you use? i find www.mapmyrun.com is very useful in calculating your distance you run. I believe there is a www.mapmybike.com too...they have everything online.
Hey! Thanks Tracy! I used the mapmyrun website. I'll check to see if there is a mapmybike site! Thanks. Well I'm fortunate enough that I work close enough to work that I can bike. Last year, when I worked at my old job on Bristol and Creditview, I biked too! It was a way longer ride 45 mins each way! Crazy! Unfortunately I don't have a helmet yet. But I'll be looking for one this weekend. Are you going to join us for the ride? You can totally do it! All us girls can stick together. But still try to make a good time of course.
Triceps push ups 12, 10, 8, 6, 12 *started off doing the tricep pull ups but that didnt' work out...so i just adjusted...I think i should have done the tricep pulldown things.
Friday, April 18, 2008
Meal 1: Cinnamon Bagel w/ CC
Meal 2:Protein shake w/ yogurt
Meal 3: Hamburger helper
Meal 4: Protein shake
Meal 5: Hamburger helper
Workout: Cardio Biked to work again. 20min ride, then too long way home. 4.6K to work 9.6K home
Looking forward to tomorrows ride. If anyone is interested they're more than welcome to join. We're leaving at 1pm!
I guess this is a "there and back again" type blog. I once was fat, then I was skinn(ier), and now once again I am fat.
I've made the decision (once again) that I need to make some changes, but this time, make them for good. I am married now. I have a house, a wife who loves me, a great family, an amazing support network of friends, and a dream of starting my own family. I have reasons... more then ever before, to take my life back...
128 comments:
wth yo, i see you and simon at the gym doing your thang, and there's still not postings..
hmmm me tinks something is up
I didn't even realize there was an attachment to this site! Amazing. I'll start posting for sure! Now that I see that this exists
January 8 2008
Breakfast: All-Bran Cereal Bar
Late Lunch: Steak and Chicken with salad and steamed rice (select a grill dixie mall) MMMMM
Late Dinner: Turkey breast sandwich
Workout: Circuit
wow are my eyes deceiving me? is tina posting?????? lol.
great job at circuit today! kick simon's ass into gear girlfriend! *attitude snap* lol.
and keep up with the posts, b/c it keeps me motivated! lol
At the start of our first program in September, I was weighing in at about 136lbs. My weight hasn't dropped significantly but I didn't want to lose too much weight. I'm weighing in at about 127lbs now. I wouldn't mind shedding a couple more pounds but I'm more concerned with toning it up. The classes with Mary and Mara have really helped(THANKS GIRLS!) and circuits organized by Rob(Thanks Rob!). After speaking to Rob I think I'm going to try incorporating day of weights on top of my regular classes.
I haven't been the greatest with my meal plan that Rob gave me. Same problem as the old job, I can't find the time to eat when we're always busy. I'm trying to keep my protein shakes handy, in case I can't eat a full meal.
Other than that, I'm satisfied with my results so far, but I know I could do a lot better.
Snack: Protein Shake
Meal 1: 2 boiled eggs, 1 slice ww toast, 1 slice of cheese
Snack: Protein Shake
Meal 2: Chicken Sandwich on WW w/ pickle on the side
Meal 3: Chicken ceasar wrap
Workout: Weight class on ball
Super sore from circuit. I guess that means something is working!
im friggin sore! stupid tina and her fancy step moves lol hahah
Here are my measurements from the program I tried to do with my friends. I actually gained more weight after the start of this first program last year. It was in July. I had the intention of getting fit and losing weight for the cruise and that obviously did not work out at all. Measurements not really relevent, but I just wanted a reference to look back at what I was at.
Chest:34 inches
Stomach: 32 3/4 inches
Thighs: 38 3/4
Weight: 134lbs (stupid camping food) lol
woah measurements?? nice
i think i should measure too.
having measurements will motivate you tremendously after you realize how much you've lost. trust me, on march 1, after doing ur measurements and putting up your progress pictures, you will be amazed and very proud of yourself! great stuff!
Monday, January 14, 2007
Meal 1: 1 slice toast, 2 eggs, 1 slice cheese
Meal 2: Protein Shake
Meal 3: Chicken sandwich on white(nothing else on it, boring and dry)
Meal 4: Protein Shake
Meal 5: Steak, baked potato and veggies
Meal 6: Protein Shake
Note* All my shakes are made with 1 & 1/2 scoops of protein
Workout: Cardio Pump! Great workout!
I think I'll set goes as they come to me. Nothing in particular right now.
Right now my focus is:
(1) Eating consistently (especially breakfast)
(2) Taking my vitamins regularly
(3) Reducing the amount of take-out food
(4) Trying to get some ab results
hey tina, today's diet entry is spot on! if you follow a diet similar to that, your abs will make an appearance in no time! great stuff!
Meal 1: Protein Shake
Meal 2: 2 slices toast with PB
Meal 3: Chicken Sandwich w/ slice of cheese
Meal 4: Protein Shake
Meal 5: Sub Sandwich (Chicken, lettuce, tomato, onions, mushrooms, ranch)
Workout: Yoga/Pilates Class @ 730 & Circuit
I think if I try to do a double work out they have to be spaced out. I find that my body didn't have enough time to recover from the initial workout. Although it was only yoga, it's still strenuous on the body. Good stretches though, really needed it for the amount of work I did the previous week.
I missed my one meal today (protein shake #3) before my work out and I really felt the difference. I think my body is getting used to the spaced out meals on set times that I always get hungry at specific times. Does that make sense?
Thanks Rob. It's really hard but I'm really trying to get all my meals in. Especially since I know I'm working myself a little bit harder.
ya for sure. if you are gonna be working out a bit more, you need to make sure you dont lose the muscles, and feed the body wiht food for energy.
and ya, ur body gets used to the timed eating lol. hahah
Yea my legs were DONE too.
Esp since we did Bootcamp and then class on monday, the back of my thighs were killing. Felt like lead doing the 3rd set of the circuit rountine..
Lets started weighted abs! You should have tried it with me! Gotta look good for the cruise!! And I know you wanted to do more abs too!
I'll do the abs thing with you too! we'll have "sexy abs" woo hoo!
So it's official, abs must be implemented into our workout routine. Whether it be separate or together with circuit on Tuesdays.
Wednesday, January 16 08
Meal 1 : Protein Shake
Meal 2 : 1 slice toast, 1 slice cc, 2 whole eggs
Meal 3: Protein Shake
Meal 4: Cajun Chicken Sandwich w/ slice cheese on white
Meal 5: Protein Shake
Meal 6: 1 cup lean GB & 1 cup pasta
Meal 7: Sandwich (Turkey, Bacon, Lettuce, CC, Honey Mustard)
Workout: I was planning on doing weight class with the girls but my dentist appointment ran late. So it threw off my schedule. However, we did play volleyball. Not much effort on my part but it was some activity.
Thursday, I'm is going to be my rest day since I will be going to the gym on Friday for weights and Saturday for Cardio and Abs.
ACTIVITY GOALS FOR 2008
(1)Enter Group into Cancer Relay
(2)Ride for Heart and Stroke
(3)Breast Cancer Run
Seeing as how they're fundraiser related gives me a little more motivation. Anyone who wants to join me is more than welcome.
The cancer relay usually has volleyball mini tournament so for my team-mates and opposing team, here is some incentive to join a good cause!
im down for everything!
The Relay sounds great!
The Breast Cancer I always do
prob not the Heart and Stroke one given that I don't have a bike
Good goals! I should do one too!
i wanna do everything! especially heart and stroke since my grandma had a stroke, which led to her death, and my dad and pretty much everyone in my family (including me if i dont take care of myself) has or will have cardiovascular problems. i'll do the cancer stuff b/c many of our friends have been effected by cancer. so woohoo! im down!
I'm back
So after looking into the program and talking to Rob. I will be trying the Body for Life program that is posted on their website. The workout consists on alternating cardio and weights. My start day will be Sunday, March 2 with weights then continue on with cardio to follow.
Simon will be doing this program with me, hopefully it will help us both by having eachother to push one another!
If I find that the program isn't working for me then I will go back to my regular routine of classes at the Valleys and circuit every Tuesday. I'll do a 2 week trial of the body for life and see where I am after that point.
Meals:
Breakfast: Cinnamon Toast Cereal w/ milk (big mistake)
Lunch: Ensure Vanilla meal supplement
Dinner: Pizza
*not the best diet but being honest with my meals
Workout: None!
I'm glad you guys are gonna do these things with me, Mary and Rob. It is an amazing experience! Hopefully more people will join!
Till next time!
I LOOOOOOOOOOVE CINNAMON TOAST CRUNCH CEREAL! I haven't had it in so long though!
I really hope this body for life works out for you two. I'll miss you though, 3M won't be the same in our classes.
NO MORE LAZY!
you have come along way girl!
so proud of you!
Saturday, March 1, 2008
Ok Saturday was my last day of slacking. I guess. I honestly don't remember my diet. LOL! But it was bad. I remember having Bubble tea and Popcorn for sure. I know everything else that day was bad.
Work out. NONE!
Sunday, March 2nd, 08
Meals:
(1)1 cup extra lean ground beef w/ 1/2 cup white rice
(2)Chicken breast white meat w/ baked potato and bun (swiss chalet)
(snack) Popcorn and ice tea
(snack?) Hot chocolate
(3) Chicken Breast Sandwich w/ cucumbers, on Flaxseed bread
Workout:
Upper Body (Chest, Shoulders, Back, Biceps, Tripceps)
Not happy with results, not feeling the burn the way I like. I have to make sure to pay attention to my sets and focus on form and plan ahead with weights. Since I didn't know what I was doing, next time should be better.
Totally lost with weights. I had no idea what I was doing. I totally misunderstood the workout.
At least I know where I'm at with weights.
What are your goals, diet wise?
ok new pact b/w me and you! if i eat something that im not supposed to eat infront of you, you have to stop me! if you want to be strict with your diet and you eat something you shouldnt be eating, i'll stop you! deal?
Monday, March 3, 2008
Meals
Meal 1: Small Chicken Sandwich (1 slice flaxseed bread, thai chicken deli meat, cucumbers)
Meal 2: Ensure meal replacement
Meal 3: Chicken Sandwich (2 slices flaxseed bread, cucumbers, cajun chicken deli meat)
Meal 4: Protein shake (3/4 cup water w/ 2 scoops protein)
Meal 5: 1 & 1/2 Beef wrap (ww wrap, baba ganosh, cheese, elgb)
Workout: Was supposed to be my cardio on the treadmill, but fell asleep. Volleyball..does that count..it's movement...
Goals for meals
(1) No more fast food (No wendy's burgers)
(2) Making meals ahead of time.
(3) Fitting in protein shakes into daily meals
(4) Allowing myself only 2 cheat meals a week
to be continued...
Deal Rob! That should go for everyone then! If we do then you have to pay for the other persons meal! More incentive to eat healthy! LOL!
hahahah! i agree tina! but you know what i'll pull if that becomes our rule. i will sabatoge you and myself lol!
great stuff so far, and im sure you'll hit the diet goals!
OK, now that I know, if is see you cheating and its not one of your cheat meals... i'm calling you out!
Tuesday, March 4, 08
Meals
Meal 1: 3/4 turkey wrap (ww wrap, seasoned turkey deli meat, cucumbers)
Meal 2: Ensure Meal replacement
Meal 3: Turkey sandwich (2 slices flaxseed bread, cucumbers, turkey deli meat, baba ganosh spread)
Meal 4: Footlong chicken Sub (Chicken, lettuce, onions)
Workout:
Lower Body
Quads: Leg extensions on machine
Hamstrings: Weighted Squats
Calves: Weighted Calf Raises
Abs: Weighted Abs
Cardio:
20 minutes interval training on upright bike. 10 resistance being the highest point of my workout.
Goal for next weeks cardio is to up resistance to 12. I will stay on one resistance for the week and increase by 2 resistance every week.
Past goal
One of my past goals was to quit smoking completely. I have to admit, I would sneak in one once in a while, but I've really been good and I haven't had one since the new year started! I feel great about it and I hope to keep it up for good. No more stinky smoker!
you smoke still? i never would have known .. good for you.. smoking is a nasty nasty habit.
"tastes like rocks" lol if you know what i mean
keep it up !! GOOOoooo lil red ridin' thong!! haha
Wednesday, March 5, 2008
Meals
Meal 1: Chicken Sandwich (flaxseed bread, cajun chicken deli meat, cucmbers)
Meal 2: Pasta (noodles & meat sauce
Meal 3: Protein Shake
*did not get all the meals in that I wanted. Work really makes a difference in my diet. I have to find a way to squeeze in the protein shakes when I can.
Work Out:
BFL Cardio
Target peak again was 10.
Warmed up to midpoint being 5 and working my way up by 1 minute.
Had a really hard time maintaining speed because of leg work from day before, & cardio from previous day.
BFL cardio is probably the best cardio I've ever done.
good stuff tina! keep up the good work... or else i'll be getting a big fat paycheck on may 1st lol!
I agree with you
BFL cardio is amazing! But I still enjoying the classes lol
But i'm aiming for every Tues if we don't do circuit of course.
And good job about the smoking! I didn't even know you were sneaking one in every now and then. How stealth of you!
Thursday, March 6, 2008
Meals
Meal 1: Protein Shake (1 & 1/2 scoop protein w/ 3/4 cup soy milk)
Meal 2: 1 cup elgb(mixed w/ mushrooms and cms), 1/2 cup mixed veggies
Meal 3: Protein Shake (1 & 1/2 scoop protein w/ 3/4 cup soy milk)
Meal 4: Turkey wrap (ww wrap, seasoned turkey deli meat, cucumbers)
Meal 5: Spaghetti & meatballs (post workout) only at 1/3 of my plate. so delicious.
Workout:
Upper Body
Chest, Back, Shoulders, Biceps, Triceps
Really good workout today. Especially because I had a working out partner, Mara!
so how is poo poo doing with the workout? if mara is your workout partner, are we still doing the competition? or will mara owe me $100 too? lol
Hey Jerk! I'm not giving you any money! No it's just easier and make sense when Mara does weights with me. It's not like I can spot the weights that Simon does.
I think Simon is doing fairly well. He's been consistent so far. No complaining...yet.
Friday, March 7, 2008
Meal 1: Protein Shake
Meal 2: 1 cup ELGB & 1/2 mixed veggie
Meal 3: Protein Shake
Meal 4: Spaghetti & meatballs(leftovers-postworkout)
Meal 5: Nilaga (Beef, potato and cabbage soup)
Meal 6: Cheat (crispy crunch cocktail and a couple of bites of simon's general tao's chicken & rice)
Workout
Cardio
20 minute BFL cardio on recumbent bike.
Have to rethink the weights situation. Did not feel much after the workout. Probably doing the wrong amount of weights or incorrect form.
Saturday, March 8, 2008
Meal 1: sausage & onions w/ white rice
Meal 2:Nilaga (beef, potato, cabbage soup)
Meal 3: Corned beef sandwich
Snacks: Cheat..brownies and popcorn
Workout: none rest day
Sunday, March 9, 2008
Meal 1: Scrambled Eggs w/ flaxseed toast
Meal 2: Wings (5 pieces out of a order of 20 wings) & Greek Fries (ALL-STARS MARKHAM)
DESSERT: DEMETRES
CHEAT DAY! I know really bad, but after being couped up in the house, I needed it.
Workout: Upper Body
Tried to change routine doing more reps with lighter weights.
mMmmm! Demetres yummy! Havn't had this for awhile.
What happened to your 2 cheat meals a week? lol
I think you should get evaluated with your form for your weights by robert or me. I would like to see if you are correctly performing the exercises so that you may recieve maximum benifit from doing weights.
I agree Jay. For example, I worked out upper body yesterday and I only feel it in my chest. I don't feel it at all in my arms. I could never really tell if I'm getting the good workout burn or a bad burn because I'm doing it wrong.
I know I'm really bad with my cheats. I'm so weak.
Monday, March 10, 2008
meal 1: Protein Shake
Meal 2: Bagel w/ cheddar cheese
meal 3: 1 cup ELGB & 1/2 cup mixed veggies
meal 4: 1/2 ELGB & 1/2 mixed veggies
meal5: carbonara pizza (4 slices)
Workout:
20 BFL Cardio on Recumbent Bike & volleyball
Tuesday, March 11, 2008
Meal 1: Bagel w/ cheddar cheese
Meal 2: Chicken w/Rice and Veggies
Meal 3: Protein Shake
Meal 4: 1/2 cup ELGB, 1/2 cup chicken, 1 cup white rice
Workout:
Quads, Hams, Calves & Abs
10 min Cardio on treadmill
Wednesday, March 12, 2008
Meal 1: Bagel w/ cheese
Meal 2: 1/2 egg salad sandwich, 1/2 ham sandwich w/ salad
Meal 3: Chicken breast & scallops w/ broccoli & baked potato (Moxies)
(Dessert) Brownie
Workout: None
I won't be doing a work out tomorrow because I'll be working an 11 hr shift. If I finish early then I might go.
I know it's a bad way to look at it but we'll be pigging out this weekend. So I don't feel so guilty about cheating here and there.
Monday, March 17th, 2008
Meal 1: fruit cup (banana & grapes)
Meal 2: chicken w/ rice & broccoli
Meal 3: Chicken fingers w/ fries (snack before volleyball)
Meal 4: Chicken Shwarma & hummus w/ meat
Workout: Today was a cardio day, but we played volleyball.
Tomorrow is a lower body workout. I will be doing my regular routine and add cardio at the end of the routine to make up for the exercise that we've missed.
I've also gained 4 pounds from the weekend, I'm not to impressed with that.
Before we left for blue I was at my ideal weight 121 lbs. I don't want to loose anymore weight. I just want to tone up and maintain a healthy diet and figure. If I stay the same weight but still see results then I know things are going in the right direction.
Revised Goals
Meal and diet Goals
(1) No more fast food(anything that can be ordered by a drive thru, I will not touch)
(2) Making meals ahead of time.
(3) Fitting in protein shakes into daily meals (2-3 shakes a day)
(4) Allowing myself only 2 cheat meals a week
(5) When dining out, portion control an all food
(6)Try to keep carbs low during the day(try to have them only with my first meal of the day and post work out)
Workout Goals
(7)Being consistent going to the gym. Alternating BFL workout routine (modified)
(8) Try to increase intensity bi weekly for cardio and weight days
(9) Work on abdominals and legs (every womans' problem areas)
Set goals for upcoming events
(10) Doing the Ride for Heart 50K under 1 hour 30 mins
(11) doing the cancer run without stopping in 30 mins (or less)
I will try my best to maintain my goals, but I've realized that it's a lifestyle change. Once everything is routine, it will be a lot easier for me to control bad eating habits and keep up my workout routines.
great stuff tina with the goals! goals are what not only drives progress, but keeps focus constant. regularly reminding yourself of your goals will make sure that you are aware of what you want, and what is needed to obtain them. good stuff!
loving the goals tina! keep up the good work girlfriend! no more snacking on fries before your workout lol!
and no more bs things like oh this days cheat will be okay since we already will be cheating all weekend. NONE OF THAT
we want muscles and cheese graters lil red riding thong!!!!
i didnt say anyting of hte sort!! oh you werent referring to me with the riding thong? sorry... lol
those are awersome goals tina!
hopefully we'll be riding/running side by side for the ride for heart and run for the cure! ;)
I'm never going to live that down am I Jay? Muah ha ha ha!
Thanks guys! I do have to keep looking at my goals to make sure that I stay on top of things. I need you guys to help me out with a workout routine. I don't seem to be getting the results that I thought I should have right now. I know I'm new to this. But I don't think I'm doing my weight routines correctly. I have contemplated on incorporating the classes back into my routine (especially bootcamp) because they are amazing work outs. I just don't want them to screw up what I want to accomplish.
Any tips on how I can still incorporate some of the classes along with my BFL?
Wednesday, March 19, 2008
Meal 1: Protein Shake, 1 apple, 1 slice flaxseed toast w/ cheddar cheese
Meal 2: Protein Shake
Meal 3: 3 chicken drumsticks (removed the skin, seasoned with S&P) no side
Meal 4: Protein Shake
Meal 5: Protein Shake
Meal 6: 3 chicken drumstick (removed skin, w/ S&P)w/ 1 cup white rice
Workout: Cardio day, but didn't make it to the gym. Long story. Basically feel asleep until 1030. Obviously too late to get to the gym.
Yes Negra!
I don't know exactly what you guys have at your gym or what classes they offer but just mix things up when you get a set routine.
Best bet is to ask Rob to hook you up with a routine.
Stick to a routine for 3 weeks and then switch it up for another 3. It gets boring if you do the same thing over and over and your muscles plateau. Keep your muscles guessing and mix it up here and there and you'll see results without even realizing it.
ps Where Simon at? Tell him to reach our gym next week for a week pass!
Darren, John and Bertz are coming for the week to train with us.
Darren is going to Die, he will not be able to keep up with us AHAHAHAHAHAHAHAHA!
hey tina.
in regards to the the results you've had and the workout routine, i would say dont change it b/c 1) you've reached your goal weight already (which in itself is reason to not change), and 2) its only been 3 weeks?
i'll tell you the same thing that ive told you and si from the beginning in regards to body for life. INTENSITY IS KEY! its a shit routine if you arent pushing yourself to THE LIMIT every set and every cardio session. it does this to make up for the lack of overall volume in the routine, as well as to add an increase in residual metabolism over time as oppose to just working out longer and burning more in one session.
i havent see you and si workout in awhile so i cant say whether you are or not working out w/ significant intensity. last time i think i saw you guys it was when you were starting out the program. but whether it think you are or not is not important. as yourself AS YOU ARE DOING YOUR SET AND BEFORE HAND, not after its done, whether you are pushing to the limit. if you think you wanna try more and do it properly, then do it. you will know if its too much or not. im guilty of doing my set and then thinking after its done that i coudlve pushed more. well that set is gone and done with, and that's one less set from my goal. planning is key and thinking it through.
you have had amazing results so far, so i would not change what you are doing. with the cardio, i would get off the recumbent bike tho since it requires less body parts to perform. there is somethign called the summation of joint forces which usually refers to the force that is generated by using numerous parts of hte body instead of just one. this also means that you burn more calories generating the force. i know you guys are training for the ride, but if fat loss is higher up on your list of goals then riding better, use the treadmill or the elliptical (though id still say treadmill). it is a ton harder, and you can improve your running for the cancer run.
as for the classes, ya every once inawhile change it up and throw one in. BUT.... just know that it is not part of your program and programs are devised for a specific reason... they work to their best capacity togethter. you will burn alot more calories doing a class then a BFL cardio session, but how much will be muscle and how much will be fat? if i lose a small portion of muscle... its not worth it.
on a final and redundant note (sorry)... results are based on diet more then anything else. you can do any workout routine consistently and get great results with a clean and consistent diet. hell, i have tons of customers who i suggest diets to and no working out and they lose weight like nothign. diet is everything. if you (and all of us for that matter) really think your results are coming slower then you thought they should be coming at, review your diet and your cheats. thanx to this trusty log *rob pats himself on the back*, we are able to see what we've eaten over the past 3 weeks and we can honestly (key word) decide for ourselves if we've been on par with our diet and with our results. small tweaks here and there and you'll be back on track in no time!
good luck with the decision and let me know if you have any other questions.
PS: i know si is your workout partner sometimes and motivating him was a source of drive for you, but find your motivation. whether you are or not, getting it from him, find it wherever you can, and run with it! put up pics, be competitive, play mind games with yourself and others. do what you need to do to achieve your goals! i know you can do it!
PPS: sorry for the novel lol.
Holy novel rob! Some people don't have that much time to slack at work! *cough* EDDIE *cough*
Trust me girlfriend, you've lost a TON since we started, esp since the last Cruise. I don't think you need to change your routine either. I say stick with it, just push up the intensity. I'm going to try the routine too. It would be great if we could be parters but our schedules are so different!
But i'm going to try the program this week and we'll see how much I enjoy it.
As for classes, if you really want to comeback, maybe choose 1 or 2 classes to go to (ie. BOOTCAMP!). But do it on TOP of your regular workouts, maybe as some extra cardio? I don't know if that would throw off your rountine though.
And finally, I know its hard but you got to clean up the diet. The little slips during the week add up in the end. Just something to think about.
Now that I'm doing PAM you better do it too!!!
:D
Whoa! Novel! No honestly I really appreciate your honesty and input Rob and Mary.
I do agree. I do need to get my motivation in check. I need to find something in myself to drive me to work harder. For me to rely on Simon is a dead end.
Well relying on anyone being my partner really isn't helping me. If they go down then I will go down with them.
I guess I'm just comparing my results with what I had attained when I was doing the classes. I felt I lost a lot more and got results a lot faster.
Again, I believe it's because I'm no doing the routine to my full capacity.
I can come up with all the excuses in the book, but I just don't feel as "tight" as I was before.
Yes my diet is really bad. I've been good this week. A lot of my meals are proteins shake. I'm getting ing 3-4. Is that too much? I just don't have the time to sit down and eat a full meal. Should I try other options? Protein Bar? Meal replacements?
When I did my leg routine on Tuesday, that was the only day I felt that I had done it correctly. (maybe not...) I'm just used to associating the pain and soreness afterward, which I do feel during the workout, but not after?
Thursday, March 20, 2008
Meal 1: Protein Shake w/ banana
Meal 2: Protein Shake
Meal 3: 4 drumstick(skinless, S&P)Orange & Banaana
Meal 4: Protein Shake
Meal 5: ELGB w/ green beans and rice
Workout: None...
I know I know I'm not on this blog anymore. BUT...I just HAD to post Tina!
I already told you from before, whoever your workout partner is, it's really up to you to aim higher and work, because at the end, this is for yourself! If you're partner is going down, who cares! just kidding, of course you want them to do well too, but don't let that bring yourself down as well. I pushed Bas to work out with me from before, but he never wanted to. So I did everything on my own, it was just LAST year that we finally got Bas to work out. So whoever your partner is, don't worry about it, just focus on yourself.
(I know I promised you I'd be there to work with you, but the past week I've been messaging you and calling you to come to the gym with me, but no reply. I know our schedule doesn't match, so I'm sorry! I'm sorry! I feel bad. I've been doing BFL weights with Bas and I am seeing results! I've been doing upper and leg workout with him, come! join me again! )
But with a workout partner or not, it's really up to you to work hard and push yourself to the limit.
As for your cardio, our classes with Lisa is such a great cardio WITH weights and abs to help you. I love it, that is why I ONLY go to BOOTCAMP and CARDIO PUMP AND CRUNCH now because it's a good class. And the rest of my days is for BFL with weights and the cardio. So here and there, join our classes again. :) we miss you! Plus, it'll be so great for you instead of doing the bike as your cardio.
You've come along away, trust me. Everyone has told you that. It's all about discipline and being consistent and working hard. If you want this so bad, you know where you need to change especially when it comes to slipping and having cheats.
Overall, I've been there feeling gross and helloooooo you've seen the evidence, though you were NEVER like me before, but the feeling and just overall mentality, I've been there. I still feel like that here and there, but I work hard now, despite the busy schedule we all have, cause we are ALL busy, but that shouldn't be the excuse. Do some things at home if you can't make it to classes or the gym. Mary does TURBO at home and I do TAE BO.
I just want you to get the results you want. WE are all here for you, you know that. You are doing AMAZING already. Just keep at it and tell yourself, this is what you want and you gotta aim for it!
Goodluck with the pictures ;)
I hope to see you in our classes, soon!
"For me to rely on Simon is a dead end. "
hahah thats so funny.
I'm glad that you realize that you can count on nobody but YOURSELF to get in shape and keep motivated. But with that said, that's why this board is here!! To assist you with your goals and help motivate you when youu need it. Dude, think about it, the idea of lil red riding thong all 'sexy i can' is hot isnt it???!! soo. keep it up. You'll be very proud of yourself when you see yourself all oiled up and nice!
From what i understand if the soreness and pain is occuring just after the work out then its build up of lactic acid and the "pump" of blood rushing into your muscles. But if you dont' really get sore after, then i believe (not sure if this is still highly debatable) you did not stress your muscles hard enough, thus there is no micro tearing in the muscles and thus no re-growth.
I may be wrong. *shrugs*
oh. hows monday for a weight session with Kizzle?!!
ok my 2 cents again, maybe a full dime lol.
1) regardless of what anyone says about our OWN INDIVIDUAL EXPERIENCES, they are exactly taht, our own. you may have never been as big as me or someone else, but the struggle is the same, and you have been fighting that same fight as us. we are all the same in the fight regardless of losing alot or a little. all you need to know is that you have done amazing so far and b/c of that YOU HAVE WHAT IT TAKES TO SUCCEED!
2) this board is great, but you hit the nail on the head. you need to find your motivation. we can help you a bit with that, but it differs for everyone. mara thinks about how she was before to keep her on track, i fuel on competition, jay fuels on thongs lol. what drives you? keep thinking about it this weekend, and think about your goals and what you want to achieve. you will for sure find your motivation, just think outside the box to find it.
3) if you truly were happy with the results you got with the classes, then do those. i wouldnt fully mix them like some have suggested b/c that would no longer be a program that you are sticking to. programs are devised to work as a cohesive unit. mixing a class w/weights and then having to do weights again will be counterproductive. choose the one you feel works the best for you and run wiht it. a big part of motivation is doing somethhing you enjoy! a big part of BFL is using the facilities at hte gym so unless you are at the gym, i can see how it would be very very hard! do the routein that matches your lifestyle the best!
4) in the long run, jay is right. you can count of nobody but yourself. but... that is why this board and all our friends are here! use them wisely b/c we are here for you. as much as i hate to say this, also choose who to go to with caution as well. choosing the wrong ppl is a step to falling back in your routine. think about who you go to. (sorry all, but its the truth lol)
5) jay in general you are right, but if you have a good diet and macronutrient timing is properly practiced, you can go through the week with minimal soreness. with that said tho, you gotta push likie the NOONAN! lol
tina, i totally know you can do it. you've done so much so far and with small changes you can go even further. find the motivation and make that MENTAL decision to do what it takes to succeed, and YOU WILL SUCCEED.
good luck with the choices, and if you deem me one of those who you SHOULD turn to, let me konw if i can help in any way.
hehe just realized that i was post #69 before.... lol
hahha post 69? what's that mean? haha
69 and thongs haha what a guy
Ok enough with this thong business Kao!
I think you should where it during the photoshoot. MUAH HA HA HA!
I really appreciate all of your feedback guys. I do take all of you opinions into consideration. I just have to find what works for me essentially. What works for some people may not work for me.
I have always kept my weight off in the past just by being active in sport. Now that I am no longer on any teams or consistently playing a sport it makes it a lot harder. I was able to keep the weight off despite what I ate and how much of it.
I'm glad we started to play volleyball, although it isn't as much cardio as the other sports, I thrive off of the competition.
Even though our results cut off is in May. I'm sure I will be able to reach all of my goals. But I know I'll have a better chance of being consistent because of outdoor activities.
Currently, I take the bus to work. I walk 15min to the bus stop every morning and another 5 mins from the bus to work. That's 20 mins of cardio. Although it isn't "hardcore" cardio. I do have the benefit above others that I do have the chance to get myself moving during the day.
In the summer, I will be biking to and from work every day. Which will increase my results significantly.
Again thanks for your input. I appreciate all the comments, and it's not how I see myself or how I look personally. It's how I feel about the workouts and what I've achieved from them.
Yes, NOVEL! But this is my journal! lol I want to make sure that I am enjoying that activities that I am involved in.
I'm glad you made this Blog Rob, and that those who are involved in it are if not on top of their game, trying to like myself.
Friday, March 21, 2008
Meal 1: Calamari & 1/4 of my Mousaka w/ rice (everything was pretty healthy except the fried calamari) From ASTORIA (CHEAT)
Meal 2: Protein Shake
Meal 3: 1 banana & 2 oranges
* not that hungry, meal 1 filled me up like crazy
Workout:
Upper body work at home
Chest, shoulders, Back, Biceps and Triceps
Note: because of lack of equipment, I used my 5 lb weights at home and did more 5 sets of 15-20 reps per body part
*Chest:I did a mixture of weights and push ups
I would name the rest of my exercises but I don't know what the proper names are. LOL!
Next week Negra!
You gotta Bring it!
Don't forget to bring a towel, lots of water!
Karkalage!
good job tina! i know its hard and you are right with everything that you have pointed out. this is all great but its a lifestyle change and we are learning how to make it a part of our lives everyday. in the past, you kept it off with regular activity b/c that was a part of your life. now you just have to find out what fits your life at the present. your mention of your walks to the bus stop are exactly what i mean by a part of your lifestyle. though it isnt hardcore cardio, its still calories burnt and making sure its part of your own individual view of what your health goals are, is important!
and yes, this is YOUR log! so use it however you want to. use it to muse over your progress and get input like you have been. this is a life long journey and b/c of this log, it doesnt have to be one taken alone. however, the most important thing to remember is that it is YOUR JOURNEY!
im proud of you for all the hard work that you have put in. but on top of that, im proud of you for not letting the set backs keep you down. im sure you will eventually hit your goals, and we are here to help you along that journey.
OMG you went to Astoria?? I hope you got the garlic taste out of your mouth lol..
Take a look at my blog to see me new schedule. I'm going to do only 2 days of weights BFL style a week. Cause i'm only doing 2 Rob is going to make it more challenging for me. I will be doing Tues Lowerbody and Fri upper. So if you ever want to drop by, we can try it together.
Saturday, March 22, 2008
Meal 1: Cinnamon Bagel w/ cheddar cheese & apple
Meal 2: Protein Shake w/ banana
Meal 3: Protein Shake w/ apple
Meal 4: Peanut chicken w/ coconut rice (Spoon & Fork)(Appetizer platter split)
Dessert: Waffle at Demetres
Workout: None
I feel really good today. Getting enough sleep plays a huge role for me. I woke up and had a really good breakfast. And I did my workout just a little after my breakfast. I felt really pumped when I started my workout with regular push ups! Not girlie ones! I did 5 sets of 10 push ups all complete. I almost couldn't finish them, but I did it! I so excited about this!
Workout: Turbo Jam Sculpt.
My workout day today was supposed to be upper body, but I decided to do the Turbo Jam weights workout. There was legs and abs incorporated but my arms were worked out really well.
I'm going to post my meals at the end of the day.
This week I will be trying out Eddie and Sheila's workout.
My plan for the week
Sunday: Turbo Jam
Monday: 20 BFL Cardio & Volleyball
Tuesday-Friday: Eddie & Sheila's workout routine
I'm just going to do a one week trial with them to see if I like their program.
So far BFL is ok, but I haven't seen results or felt any from it. So I'm still looking around.
When I come back to the gym the following week. I can try and do BFL weights if they fall on the same day as you Mary.
Sunday, March 23, 2008
Meal 1: 3 boiled eggs, 2 slices of flaxseed toast w/ cheddar cheese, 1 orange
Meal 2: Protein Shake w/ Banana
Meal 3: 1 slice Turkey, 1 Slice fish cutlet w/ salad
Meal 4: Spaghetti w/ meat sauce
good luck with the new routine Tina!! Let me know how this kempo boxing is, cause it looks like fun!
And girly high 5 to the boiled eggs, i LOVE them.
ahh boiled eggs. :)
That's right friends! Boiled Eggs!
March 24, 2008
Meal 1: Cinnamon Bagel w/ cheddar cheese
Meal 2:Protein Shake
Meal 3: Protein Shake
Meal 4: Pancet(filippino noodles)
Meal 5: 1/2 hummus w/ meat(chicken), 1 shwarma pita
Workout: volleyball
Tuesday, March 25, 2008
Meal 1: 1/2 sub sandwich (chicken, lettuce, ww bread, mushrooms, onions)
Meal 2: 1/2 sub sandwich (chicken, lettuce, ww bread, mushrooms, onions)
Meal 3: 1/2 Lasagna slice w/ garlic toast, cream of mushroom soup
Workout: see Eddie & Sheila's workout.
Tina, you are a beast!
Good job last night! You killin' em!
I like for workout you put "Eddie and Sheila's routine" instead of typing the novel they usually type lol
HEY! I'm not a lazy person so I don't type like a lazy person!
PETER IN THE HOUSE for self tracking routines!
http://www.facebook.com/posted.php?id=10507131757
Wednesday, March 26, 2008
Meal 1: Protein Shake
Meal 2: Protein Shake
Meal 3: Chicken w/ white rice
Meal 4: carrots w/ hummus(dip)
Meal 5: Broiled Sausage w/ Rice
Workout: LOL! See eddie and SHei's workout. Tried using 10 lbs weights, but lots of reps. So I lowered down to 8 lbs.
So far workout it really good. But very time consuming. If i can get the sae burn and workout from Eddie and Shei's workout in the BFL workout. I'll be back in business.
Nice Killi Killi Powers while doing the Corn Cob Pull-Ups!
Thursday, March 28, 2008
Meal 1: Sesame Bagel w/ cheddar Cheese
Meal 2: Protein Shake w/ banana
Meal 3: Protein Shake w/ Apple & 1 cup yogurt
Meal 4: sesame bagel w/ cheddar cheese
Meal 5: Chicken w/ cucumber salad
Snack: Granola Bar w/ apple
Workout: None today. Feel great after E&S workout. Too tired from work to go. I will consider today to be my rest day. Although I do enjoy E&S workout. It takes a lot of time to complete the full workout.
I'm going to go back to BFL. With a little work with figuring out the right weight routine for me. I think it'll be more effective.
hey tina,
ok if you want, sunday before boot camp i can go through a workout with you. or if you prefer, you can do the leg workout with mary on tuesday, that i will be training her in.
Oops! Sorry Rob! I didn't see your post till now! I will be doing the workout with you and Mary this Tuesday. Which works out perfect because it is my lower body day.
Sunday, March 30, 2008
Meal 1: Protein Shake, slice toast w/ PB
Meal 2: Protein Shake
Meal 3: Chicken & baked potato (swiss chalet)
Meal 4: Penne pasta (premade pasta from Dominion)
Snack: Rice cracker chips
Workout: Bootcamp
Monday, March 31, 2008
Meal 1: toast w/ PB
Meal 2: Protein Shake
Meal 3: Protein shake w/ yogurt
Meal 4: 1 cup chicken w/ sliced cucumbers
Meal 5: Pasta in meatsauce
Snack: rice cracker chips (while watching the HILLS! what what!)
Workout: Cardio (upright bike)
min 0-2:warm up to level 5
min 2-3:level 6
min 3-4:level 7
min 4-5:level 8
min 5-6:level 9
min 6-7:level 6
min 7-8:level 7
min 8-9:level 8
min 9-10:level 9
min 10-11:level 6
min 11-12:level 7
min 12-13:level 8
min 13-14:level 9
min 14-15:level 6
min 15-16:level 7
min 16-17:level 8
min 17-18:level 9
min 18-19:level 10
min 19-20:level 11
min 20-21:cool down to level 5
YOOOOO LVL 11 OUT OF A SCALE OF 1-10? THAT'S CAAAARRRRAAAZZZZYYYYY!!! lol.
good stuff and i'll see ya tomorrow. be ready, b/c luis started BFL today and i put him through an easier workout then you will be doing tomorrow... i made good on my promise that he would puke....
if you do it properly tomorrow (which i guarantee you will), you and luis may have another thing in common besides having some portuguese in you... ooohhhhhh dirty joke!!!!!!!! sorry couldnt help myself lol! hahah
^ that's gay robert..
lol
but it was jokes seeing luis look like he was going to hurl.. and then he did haha
Tuesday, April 1st, 2008
Hey! I pushed to 11 because I wanted to do it. I know I was supposed to stop at 10 but I wanted to push myself! Nerd!
Meal 1: 1 slice flaxseed toast w/ apple
Meal 2: Protein Shake w/ yogurt
Meal 3: Protein Shake w/ apple
Snack: Rice cracker chips
Meal 4: Shwarma Dish
Workout: Crazy lower body work out with Mary & Tracy (conducted by Rob and Lu the spectator! lol)
I would list what we did but honestly i have no idea. I just did as I was told.
After lower body workout, we did 10 minute bike cardio. KILLER! GREAT JOB MARY AND TRACY! Thanks ROB!
you did awesome tina! great stuff!!!!
what do you think i am about to say about your meals 1 and snack? i'll give you one guess lol.
awesome job yesterday Tina! how do your legs feel? mine are so sore. I'm kind of afraid of what tomorrow will feel like.
JELLO LEGS JELLO LEGS
Awesome job Tina. You pushed so hard! You're a Beast! I'm very VERY proud of you! Esp for doing a little extra with the spinning bike!
I hope you can walk properly today. I'm sore, esp when I get up from my chair at work. But the truth, is, I hurt MORE after 2 days lol.
more pain...nothing but gain!
Wednesday, April 2, 2008
Meal 1: Protein shake(soy milk), apple
Meal 2: Protein Shake(soy milk)
Meal 3: Pasta w/ meat sauce
Meal 4: Protein Shake(soy milk)
Meal 5: Protein Shake(post workout)
Meal 6: sausage w/ 1/4 cup rice & 1/2 cup cucumbers
Workout:
Cardio Day
Recumbent Bike
min 0-2:warm up to level 5
min 2-3:level 5
min 3-4:level 6
min 4-5:level 7
min 5-6:level 8
min 6-7:level 9
min 7-8:level 6
min 8-9:level 7
min 9-10:level 8
min 10-11:level 9
min 11-12:level 6
min 12-13:level 7
min 13-14:level 8
min 14-15:level 9
min 15-16:level 6
min 16-17:level 7
min 17-18:level 8
min 18-19:level 9
min 19-20:level 10
min 20-21:cool down to level 5
Despite the very sore legs, I was able to stay consistent with my speed and push to finish my cardio set! I'm burning all over but so worth it.
I know I should be doing running on the threadmill instead, but I couldn't be on my feet anymore today.
I would like to try incorporating more MEALS as opposed to shakes.
Anyone have meal suggestions? Quick ones though that can be eaten just as fast as a protein shake. I've tried wraps but I'm still trying to keep the carbs low as much as I can.
The protein shake are good but I need something that will fill me up.
thats a hard one, given that you don't actually have time to sit and eat lunch. Plus you are at work for a long ass time too.
Hmm... yea 4 shakes in one day :S I guess bars are out since you want to keep carbs low... I'd say stick to wraps. At least you can carry it around and put it down if you are helping out a customer. Either that, cook your food and ask for 5 min so you can shove it all in your mouth. Otherwise, pair up your shakes with some sort of carbs (apple, slice of toast).
I would recommend HOT...BEEF...INJECTIONS!!!!
They can be fast - quickie. But oftentimes, women find them unsatisfying. guys generally seem to get more out of them...
:P
i recommend karkalage and crab juice it is the food and nectar of the gods!
Thursday, April 3, 2008
Meal 1: 2 boiled eggs, slice flaxseed toast w/ PB
Meal 2: Protein Shake(soymilk)
Meal 3: Protein Shake(soymilk)
Meal 4: Pizza (so worth the cheat)
Workout: Rest day for me today. plan for the rest of the week. Upper body weights with mary and rob tomorrow and then turbo jam cardio & pilates on saturday after work.
ohhh pilates? Where do you do that?
And whats the differenc b/w pilates and yoga?
Theres a HOT YOGA place that opened on the corner of Burnamthorpe and Central Parkway (that plaza where the MACS is) - right by the valleys! Are you possibly interested in doing any dropin classes? Tracy said she would try it with me.
Sunday, April 6, 2008 (1:35am)
Mary,
Yoga is a bunch of poses and stretches. Pilates you do a lot more movement. Still the same awkward positions. That's the way I see it. I have a pilates disk set I copied from a friend.
I really can't describe the difference too well. As you can tell.
Post for
Friday, April 4, 2008
Meal 1: Banana Nut Muffin w/ coffee
Meal 2: fettuccini w/ chicken and broccoli (weight watchers frozen meal)
Meal 3: veggie lasagna (weight watchers)
Meal4: Chicken sub (Subway)
Workout: Upper body w/ Mary (with Rob's direction! Thanks ROB! Good JOB MARY!)
And volleyball (sorta)
Post for
Saturday, April 5, 2008
Still feel sick, not much of an appetite
Lots of fluids though...
Meal 1: 1 egg, toast
Meal 2: small viet soup w/spring roll
Meal 3: chicken egg and rice (pho...again)
Workout: Not as I had planned but Turbo Jam weights tomorrow for sure after work. Even if I am sick. Not a good enough excuse for me to not work out.
Good job tina! You did really good with the weights. And I hear ya about working out when sick. I went to bootcamp and it was pure struggles. I was blowing my nose at every break!
that's how it's done!!!
good for you girls truggin it out even while your not 100%!!!
perhaps you can be inducted into the VEIN club soon :)
hello my sick antibiotics friend!
hope u are feeling better then me :S Went to the gym for weights today, it was ass. I was sweating all over the place and getting a fever!!!! if you work out, try to take it easy, we need to get better!
Tuesday, April 8, 2008
Ok so I feel like crap. Mary knows what I'm talking about.
My diet has been very poor the since Friday because of my wonderful virus.
Brief summary.
Sunday, April 6, 2008
Meal 1: hot and sour soup
Meal 2: chicken, bok choy soup
Monday, April 7, 2008
Meal 1: chicken, boy choy soup
Meal 2: hot and sour soup
Meal 3: chicken leg w/ rice
Meal 4: roast beef pita(waiting in line for the AFTERSHOW)
Meal 5: chicken w/ rice
Tuesday, April 8, 2008
Meal 1: Mr. Noodle soup (spicy chicken)
Meal 2: McDonalds(double quarter pounder meal) CHEAT 1
Meal 3: Wonton Soup
Really bad with my diet in terms on nutrional value. I don't know why I had the McDonalds. I'm just tired of the liquid meals. Workouts on hold until my body it 100%.
Wednesday, April 9, 2008
Meal 1: 2 toasted waffles (plain, no syrup)
Meal 2: Wonton soup
Meal 3: Wonton soup
Meal 4: Surprise...wonton soup
Meal 5: chicken, veggie and pasta
Thursday, April 10, 2008
Meal 1: fettuccini alfredo (weight watchers)
Meal 2: Pork and shrimp dumpling soup
Meal 3: Pork and shrimp soup
Feeling better!
Going to do some TurboJam workout at home tomorrow and slowly get my energy back!
that's a lot of wonton soup holy shit !! haha
Negra, you know if you eat too much wonton, you turn into a wonton! You wonton!
whats with all the asian food and soups? Its near your work isn't it?
Actually NO...I made them all myself. Home made! And better than the kind you buy at the restaurant. I add lots of veggies to my soups (broccoli, boy choy, etc)! Very yummy! Since I'm the only one sick in the house, I usually make a huge pot of it and then take a thermos full of the stuff and bring it to work.
Friday, April 11, 2008
Meal 1: 2 toasted waffles w/ strawberry jam
Meal 2: Turkey & potatos(weight watchers)
Meal 3: Veggie lasagna(weight watchers)
Meal 4: Baked Salmon & white rice
Workout: Turbo Jam Weights
Saturday, April 12,2008
Meal 1: Finger foods at Rob's house (Cheat)
Meal 2: Filippino Food at Sheila's parents anniversary party (cheat)
Meal 3: Bubble Tea & some chicken and rice dish (cheat)
To sum it up..it was a cheat day. Not what I wanted to do considering yesterday was supposed to start me off on getting back to eating healthy. But aw well....
Sunday for sure!!!
Sunday, April 13, 2008
Meal 1: 2 slices ww toast w. chunky PB
Meal 2: Baked Salmon w/ Rice
Meal 3: Corned beef sandwich
Monday, April 14, 2008
Meal 1: PB on white toast
Meal 2: chicken parmesan (weight watchers)
Meal 3: Swiss chalet 1/4 chicken w/ baked potato
garlic cheese loaf
Workout: 20 minutes on Stepper machine
min 0-2: warm up to level 4
min 2-3:level 4
min 3-4:level 5
min 4-5:level 6
min 5-6:level 7
min 6-7:level 4
min 7-8:level 5
min 8-9:level 6
min 9-10:level 7
min 10-11:level 4
min 11-12:level 5
min 12-13:level 6
min 13-14:level 7
min 14-15:level 4
min 15-16:level 5
min 16-17:level 6
min 17-18:level 7
min 18-19:level 8
min 19-20:cool down
the intensity was really hard for me. I did reach each level at required time but would lower it a little earlier when my legs couldn't take the burning. There was a lot more sweating than usual! If I use this machine again next time I'll have to go down one level. I'd rather work out and do it properly than to cut corners.
Come biking with us! It is good cardio and training for the Ride for Heart!
I know I've got my bike all ready to go. My first ride will be tomorrow, to and from work. If I keep that up everyday I'll be prepared for the ride for sure! Si and I want to try a ride from Mississauga to Milton, but this weekend we're doing Mississauga to Lakeshore downtown.
Meal 1: 1/2 chicken sub
Meal 2: 2nd 1/2 of chicken sub
Meal 3: Protein shake w/ soy milk
Work Out: LOWER BODY
Squats
12 reps - 25lbs x2
10 reps - 27.5lbs x2
8 reps - 30lbs x2
6 reps - 32.5lbs x2
12 reps - 25lbs x2
12 reps - 25lbs (heels on wooden block focus on inner legs)
* next time I do legs i want to increase by 5 lbs
LEG EXTENSIONS
12 reps - 45lbs
10 reps - 45lbs
8 reps - 50lbs
6 reps - 55lbs
12 reps - 45 lbs
HAM CURLS
12 reps - 35lbs
10 reps - 40lbs
8 reps - 45 lbs
6 reps - 50 lbs
12 reps - 35 lbs
CALVES
12 reps - 45lbs
10 reps - 50lbs
8 reps - 55lbs
6 reps - 60lbs
12 reps - 45 lbs
12 reps - 45 lbs (quick lifts)
12 reps (10lb medicine ball) jumping squats
Wednesday, April 16, 2008
Meal 1: Protein Shake
Meal 2: Cinnamon bagel w/ CC
Meal 3: Protein Shake w/ banana & yogurt
Meal 4: Turkey & mashed potatoes (weight watchers)
Meal 5: Protein Shake w/ yogurt
Meal 6: TBA lol
WOrkout: Cardio Day
Because of the good weather I rode my bike to work.
20 minute ride to work
President to Paisley
to Hurontario south
to Lakeshore Rd East
to Cumberland DR.
I could have done the ride faster but first ride of the season.
40 minute ride home
Cumberland Dr to Cawthra Rd North
to North Service Rd. to Cliff Rd.
to Pathfinder to Camilla Rd. to
(thru) Camilla Park to Sherobee Rd to Hurontario North to Paisley West
to President Blvd...
Took the long way home. Amazing workout, but killer after the lower body workout yesterday.
used this distance calculator and did approx 13K in total going to and from work.
8K was the ride home alone! Exciting! Working my way into training for the big ride!
Meal 6: Club chicken wrap w/ broccoli soup (Kelsey's)
good job, Tina! that's awesome riding your bike to work! i hope you wore a helmet :P
what kind of distance calculator do you use? i find www.mapmyrun.com is very useful in calculating your distance you run. I believe there is a www.mapmybike.com too...they have everything online.
Hey! Thanks Tracy! I used the mapmyrun website. I'll check to see if there is a mapmybike site! Thanks. Well I'm fortunate enough that I work close enough to work that I can bike. Last year, when I worked at my old job on Bristol and Creditview, I biked too! It was a way longer ride 45 mins each way! Crazy!
Unfortunately I don't have a helmet yet. But I'll be looking for one this weekend.
Are you going to join us for the ride? You can totally do it! All us girls can stick together. But still try to make a good time of course.
Thursday, April 17, 2008
Meal 1: 1 slice toast w/ PB
Meal 2: Protein Shake
Meal 3: Pork Souvlaki Pita w/ small greek salad
Meal 4: Sushi
Workout: Upper Body & Cardio
Road my bike to and from work again. 20 minute cardio each way.
Please excuse the name labeling I have no idea what they are.
Upper Body
Chest press Machine
12 reps- 30lbs
10 reps- 40lbs
8 reps- 60lbs
6 reps 70lbs
12 reps 40lbs
*started off too light. increased weight by 10lbs to increase intensity
Shoulder press machine
12 reps-30lbs
10 reps-40lbs
8 reps -1 rep 50lbs, 7 reps 40lbs
6 reps 40lbs
12 reps 30lbs
Biceps Curls
12 reps-20lbs
10 reps-30lbs
8 reps-40lbs
6 reps-50lbs
12 reps-20lbs
Triceps push ups
12, 10, 8, 6, 12
*started off doing the tricep pull ups but that didnt' work out...so i just adjusted...I think i should have done the tricep pulldown things.
Friday, April 18, 2008
Meal 1: Cinnamon Bagel w/ CC
Meal 2:Protein shake w/ yogurt
Meal 3: Hamburger helper
Meal 4: Protein shake
Meal 5: Hamburger helper
Workout: Cardio
Biked to work again. 20min ride,
then too long way home.
4.6K to work
9.6K home
Looking forward to tomorrows ride. If anyone is interested they're more than welcome to join. We're leaving at 1pm!
Hey Tina, the site is www.mapmyride.com. It's pretty cool. check it out :P
Thanks Tracy I checked it out! Very cool! I'm glad they had that, there's no way I'd know how far my rides would be without it! THANK YOU!
Meal 6: Calamari and Carbonara Pizza (eastside marios)
hey hey friend. what's up? what's going on? i haven't seen you at the gym or updating the blog.
two weeks till the cruise! are you excited???
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