Sunday, March 30, 2008

Sunday Strong?

Well, this weekend wasn't a complete failure. I didn't follow protocol 100%, but I didn't break down and eat the house either. Honestly, yesterday's food choices were just higher portion sizes than I should have eaten, and today I chose a couple of items that I really didn't need to. Overall, I didn't crash and burn on the first weekend of the Girl Power Challenge. I'll be happy to get completely back on plan tomorrow, and plan on really seeing some results this week. I kinda felt like last week was a bit "get on track, get rid of the bloat" and had truly seen some great results by this morning. This week, I'm going to drop 2 pounds.

Saturday's Food log:
B: Cheerios, 2 eggs, Fiber
L: 3 Cream of Chicken Sandwiches, 1 3/4 cup Apple-Snicker Salad (eaten late, and ate too much)
Snack: 1 Cadbury Creme Egg
Supper: 3 cheesesticks, 2 slices pepperoni pizza, 1 slice dessert pizza (again, more than I had planned for; we went out to eat the pizza instead of ordering in, and no salad bar was available :P)

Sunday's Food log:
B: Cheerios, 2 eggs, Fiber
Snack: Protein pudding, 1 slice bread with olive oil
L: 1 Steak fajita, 1 slice pineapple
Snack: 3/4 Reeses PB Egg, 1 cup Choc milk, apples w/ PB, 1 slice pineapple (ouch, that hurt to write, but I know I've definitely had worse on game days, and I caught myself scrounging a couple of times and stopped)
Supper: 1 slice homemade pepperoni pizza, 1 cup orange soda

Friday, March 28, 2008

Yesterday's stats

My computer wigged out last night right before I was going to leave a blog post, so I turned it off (force-quit--really) and left it off and actually did the dishes for once. So here's yesterday's food log and workout.

B: Whole wheat flaxseed pancakes (2) w/ sugarfree syrup and 1/4 cup blueberries; 1 orange; 2 eggs
Snack: 2 Quaker Oats Granola bars
Lunch: 1/2 Jimmy John's Slim 5 sub; 1 bag potato chips; 1/2 cup diet coke
Snack: 1/2 Jimmy John's Slim 5 sub; 1/2 cup diet coke
Supper: Homemade chicken nuggets, baby baked potatoes (5), carrot slices
Snack: Banana protein ice cream

65 minutes stationary bike, Steady State (moderate intensity)

So yeah, high calorie day for me. Like my computer, I kinda wigged out yesterday morning in the food department. I'm not really sure what went wrong in my head- as it was, I was just kinda feeling like...oh, I can't really describe it perfectly. Starting at breakfast already, I just wanted to kinda break free or something. Then, we ended up rushing out of the house and the only thing I managed to grab was 2 granola bars, didn't even think about grabbing my lunch. So I ended up wigging out about that. I don't know why, but yesterday felt like I was going to get into starvation mode way too easily, and I know most of it was mental. Something unconscious that isn't quite conscious yet. It's a bit similar to the feeling I get when I have to share food with someone else, kinda like I'm scared I won't get enough, even though there's more on the plate than I could ever think of eating. Perhaps there's an underlying anxiety issue there that I'll have to work on. However, given what I did have, I didn't have any more (and believe me I could have, even though I wasn't hungry). I stopped myself. I didn't even sneak any of my daughter's chocolate bunny. And that Reese's Easter Egg is still sitting on the counter. I'm usually able to forget about it, cause it's fairly well hidden, but every so often I catch a glimpse of it. Haven't caved to it. Haven't caved to the ice cream all week either.

I'm back on track today. This morning for breakfast, I really wanted to "let my hair down" so to speak, and just eat Cheerios with my daughter (or Cap'n Crack Berries), but I told myself "I'm in fat-burning mode right now, no hair down until mid-May." Not a whole lot of roadblocks for today. I just need to stay out of the kitchen. Tomorrow and Sunday will be a different story however. Tomorrow, I'm traveling to my parents' house for most of the day, and while I don't snack while I'm there anymore, they aren't exactly known for eating healthy meals. And of course, they're ordering pizza (my favorite kind too). So I'm going to bring stuff to make a great salad, and make that the main course of my meal, with a slice of pizza, probably a slice of cheesesticks, and a slice of dessert pizza. Not great, but better than I could do (easily 2-3 slices of pizza and 2-4 cheesesticks).

For Sunday, I believe I may need to stop at a grocery store and pick up a good-looking veggie tray. We're having a game day, which means we sit around all day and play role-playing games (never figured me for one of those, did you?). While it's somewhat fun for me, it's also uber-boring, which means my hands start twitching and the snacks start flowing. Into my mouth. And it's not the healthy options. Hence the need for a veggie tray. I've complained before about how long it takes to chew raw veggies and how annoying it is, but for this, I'll make an exception. It'll keep my mouth busy without creating a calorie load.

So those are my roadblocks for this weekend. I may not get on to post tomorrow, but I'll make sure I get something on Sunday.

Today's meal plan:
B: 2 eggs, bowl of FiberOne cereal (1 cup total) (done)
Snack: pumpkin seeds, prunes (5)
Lunch: Leftover spaghetti
Snack: orange, 2 hard boiled eggs
Supper: Tacos
Snack: none, or pudding, if I make it

Today's workout plan: TT2k4; HIIT on elliptical 30/90

Thursday, March 27, 2008

The President's Challenge

One of the most psychically challenged presidents is in the best physical shape. One good thing the Bush Administration is doing! Read through, and I hope you will join the challenge!

Rise to the Challenge!

President Bush, President's Council Member Eli Manning, Acting Surgeon General RADM Steven Galson, MD, MPH and Council Members kicked off the National Challenge on March 20th by calling on all Americans to participate in an active lifestyle. Join us!

All it takes is 30 minutes of activity a day (60 minutes for kids aged 6-17), 5 days a week for 6 weeks. Log your activity @ on your personal activity tracker, and watch as you work your way towards earning an award. It's easy, fun, free......and you CAN do it! You can sign up through April 3rd.

To register or learn more about the National President's Challenge, please visit The Website contains a variety of promotional items you can use to encourage your employees or organizational and family members to participate. The President's Council on Physical Fitness and Sports will be acknowledging governors of the top five states, as well as companies and schools with 35% completion rate. Check out the map on our website, and see how your state compares to others.

The National President's Challenge press release is available at:
For a video and transcript of President Bush's remarks on the launch of the National President's Challenge visit:
For more news and information, view our Spring 2008 e-newsletter:

A Healthier Nation: It's Everyone's Challenge!

*The National President's Challenge is a program of the President's Council on Physical Fitness and Sports.

Wednesday, March 26, 2008


I said something to someone at the gym today that pretty much just clicked with me, probably because all I had to do was read two words off the Fit Yummy Mummy blog: past the halfway point. What I said was, while watching the tv show 'You Are What You Eat' on BBC America, was this: "The people who are on this show start off pissing and moaning, often quite rebellious, and the first four weeks for them are extremely tough. However, they stick with it, and then at the end of the 8 weeks, they are soooooo grateful to Gillian (McKeefe) for what she has done for them. The interesting thing too is that they always lose all of the weight in the second 4 weeks."

So, the halfway point. Most people give up by then because they either are a) uncomfortable with their new plan or b) aren't seeing the results they were expecting. And then, those who push past that halfway point just find that the weight literally falls off overnight, and they look wonderful at the date they had set. So the point for me is: Do what I'm doing, keep doing it for the next 3 weeks, and then, push past it. Continue doing what I'm doing (and perhaps tweak it a little bit to make it just that much better) for the next 3 weeks after that. And then, amazingly, I'll likely see my goal. So simple. How easy? We'll see.

I've got the Girl Power Challenge to back me up on this one, and I'm thinking the biggest push is going to have to come mid-April, after 3 weeks of doing well in the first place. Build the foundation, so to speak, before building the house. And dammit, that house is going to be built!

I finished off today strong, because I thought about what Melissa had said about the accountability of posting meals. Believe me, I reeeeeeeeally wanted to attack the chocolate after supper. It didn't help that my daughter was first asking for chocolate milk, and then found her chocolate bunny and broke that open, and asking me if I wanted any. Well of course I wanted some! However, I thought about the blog and realized I'd have to post it. I've had such a good day today that i really didn't want to bust it. I'm in fat-burning mode right now, not maintenance mode, and I have got to get my brain to realize this. It's mad at me of course, but I've made a compromise: I made some of that yummy Banana Protein Ice Cream that I blogged about awhile ago (2 medium bananas, frozen, 1/2 cup skim milk, 1 scoop vanilla protein powder, and 2 tbsp of fat free whipped topping, mix in blender and put in freezer for 20 minutes or overnight. Right before eating, put 1 tsp of chocolate syrup on it)(Edit: This recipe makes two servings! You can also top with another 2 tbsp of whipped topping prior to eating). I believe I'm now looking forward to that more than the chocolate.

So the finished meals for today:
Supper: Spaghetti made with garlic, onions, and tomato sauce; lettuce salad w/ 1 tbsp ranch; 1/2 cup broccoli; 1 Whole Wheat dinner roll w/ a tiny bit of butter
Evening snack: Banana Protein Ice Cream

I was also going to post my recipe for Flaxseed Whole Wheat Pancakes earlier and ran out of time, so here it is:
1 1/4 cups whole wheat flour
2 eggs or 4 egg whites, well-beat
1 1/4 cups milk (I used 1 cup with this last recipe, and the batter wasn't quite so runny)
1 tbsp canola oil
3 tbsp flaxseed
1 tsp brown sugar
1 tbsp honey
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt

Beat the eggs well, use a mixer if you want them to be really fluffy. In a separate bowl, add flour, flaxseed, soda, powder, salt, and brown sugar. When the eggs are ready, mix them along with the honey, canola oil, and milk into the flour bowl. Fry on griddle or in pan. Top with berry compote (recipe below) or fresh fruit and/or sugar-free syrup. Enjoy!

Berry compote
My favorite is blueberry, but strawberry works okay too. This will serve 4 people easily.

1/2 to one cup blueberries
1/2 to 1 tsp brown sugar
Small amount of water (less if the berries are frozen)

In small saucepan, heat the water to boiling and add sugar, stir until it dissolves. Add blueberries and heat, boiling off as much of the liquid as possible. When the spoon starts to develop a color on it that doesn't drip off, it's pretty much ready. The less water you use, the less the blueberries have to cook.

Healthy, fibrous, and yummy. If you have leftover pancakes, freeze them in a baggie and you can re-heat them in the toaster at another time. Don't eat too many pancakes! *grin*

Also, if you haven't yet done so, please read the post below and consider giving to the cause. I for one believe it worthy, and I ordered my copy of Gourmet Nutrition earlier today!

Good Nutrition

Here's an extra-special note I got from John Berardi, creator of the Precision Nutrition system and the recently-released (and from numerous rumors, extra yummy) Gourmet Nutrition cookbook. Read through it, then please click on the links provided and do your part. I know I'm going to (of course, it helps that I've been debating on this one for awhile, and hubby said this last weekend that I could get it):

Yesterday I ate 7 meals and 4,500 calories.

Yet millions of people in the US and Canada didn't eat one.

What a contrast!

And trust me, the irony isn't lost on this big eater.

Most people think of hunger as something that only affects
remote areas of the world, or the homeless you see living on
the streets.

Call me a slow learner, but I recently realized that this
is FAR from the truth.

Recently, I learned that tons (millions, in fact) of
everyday people, especially children, single parents, and
the elderly, go hungry each day right here in our own states
and provinces.

The amazing thing is that these children are kids we know,
these parents include some we hang out with, and these
elderly are your peers, your parent's peers, and your
grandparent's peers.

Sure, they hide it well. But that doesn't make them any
less hungry.

Learning all this, and being touched personally by hunger,
inspired me to take action.

As a result, for the last year, the entire Precision
Nutrition team and I have spent a lot of time thinking about
how we can help bridge "the gap."

What gap?

>>The gap between those who buy and eat the best
>>foods . . .

>>. . . and those who can barely afford to buy any
>>food at all.

In the end, we came up with something we're very proud of:

>>The Healthy Food Bank.

And although we've been working hard behind the scenes for
nearly a year on this project, this month we're officially
spreading the word.

So, what's the Healthy Food Bank?

>>The Healthy Food Bank is a registered charity that
>>purchases nutritious staples - good food - for local
>>food banks and shelters around North America.

And today, I'd like to send you to our new web site:


In doing so, we'd like you to know about the new project
and we'd also like to give you access to some food articles
we think you'll find very interesting.

Further, we'd like to announce something special.

>>For the next 45 days, if you purchase a copy of our
>>highly acclaimed Gourmet Nutrition cookbook, 10% of
>>the sale will go directly to the Healthy Food Bank.

What this means is that by boosting the health quotient of
your own food, you'll also be helping to boost the health
quotient of the kids, the single parents and the elderly in
your own city who can't afford to eat tonight.

Hey, I hate clich├ęs, but if there ever was such as thing as
a "win-win," this is it.

So pick up a copy of Gourmet Nutrition today, and let's help
do some good for a lot of people in need.


Until next time,


So who could resist that offer? Not only is Gourmet Nutrition loaded with the best recipes on earth, it's purchase is going to a good cause. Totally up my alley.

I've still got some of the day left, but here's my food log and workout so far:

B: FiberOne cereal, 1/2 cup milk
Snack: prunes (5), pumpkin seeds
L: Flaxseed whole-wheat pancakes (2) w/ sugar-free syrup and 1/4 cup blueberries, 1 orange
Snack: celery and peanut butter

Workout: TT 2k4 Workout B; HIIT 25 minutes 1 min on/1 min off on the bike

Tuesday, March 25, 2008

Meal Planning

Another quickie tonight, as it's already quarter to 11 and I need to ice my back (chiropractor today).

Gosh, I love it when I plan my meals. Easy peasy. No thinking allowed, no reason to deviate. I'm getting to eat 6 times a day. Nothing wrong with that. It's just that it takes thinking power on Sunday's when I'd prefer to be out to lunch, mentally-speaking. However, I did it last night, followed it to the letter today, and felt better for it. I can tell I was extremely tired when I planned it last night, as the choices weren't exactly healthy today, just low-cal. Heh.

Quick lowdown of menu choices:
B: oatmeal, flax seed, two prunes
Snack: granola bar
L: Tuna2Go, carrots
Snack: granola bar
Supper: chicken breast, pasta, broccoli, lettuce w/ 1 tbsp ranch
Snack: 1 slice pumpkin pie

Workout: 25 minutes HIIT on the bike, 1 minute on, 2 minutes off

Monday, March 24, 2008

Taking off!?

Tired, so short post.

In really short, I ate too much this last weekend. Too many choices, not enough calories. Don't ask I won't tell. So today's weigh-in was a stinker: 149. Kept it up today which is disappointing if you ask me.

So, I've done what I should have done on Friday: I've written out this week's menu, and it's going to include Saturday and Sunday. I'm too tired to think of what I'm going to eat for supper on Thursday night, but I'll figure it out (preferably before Thursday).

Today's food list:
Breakfast (B): 1/2 banana, 1/2 orange, 1/3 apple; 2 scrambled eggs, 3 slices bacon
-Technically breakfast was split into two parts an hour apart, but whatever. It was huge.

Lunch (L): 1 cup Asian stir fry, 1 cup of blueberries/grapes/carrots, 1 slice pumpkin mousse pie

Supper (S): 2 slices bread, 4 tbsp peanut butter, 2 tsp jelly, 1/2 apple, 1 strawberry, 1 slice pumpkin mousse pie

Pumpkin mousse pie is a combo of vanilla sugarfree/fatfree pudding, pumpkin, fat free whipped topping, and graham cracker crust. Not too many extra calories, but extra nonetheless. That pie is now gone, so no more excuses there. I made a healthy version of a real pumpkin pie the other day, and there is one slice left there. It's a bit bland without the whipped topping because I only added a tsp of brown sugar to the whole thing, but otherwise pretty good. Did you know how simple it is to throw a pumpkin pie together? Sheesh, should have done it a while ago.

So yes, I ate too much. I can feel it. It looks pretty healthy though huh? LOL. When one overeats, it's too many cals no matter what. I'll be on tomorrow, since the menu is written. Quick and simple, no thinking allowed.

Workout today was Turbulence Training's 2k4. Did HIIT training on the bike.

Thursday, March 20, 2008

Gearing Up

I've been saying this for the past 6 weeks or so now, because I understand how stubborn my body can hang on to fat, but I really need to drop another 10-15 pounds of pure fat before summer begins. Well, I've been kinda beating myself up about that lately, because I've felt so much pressure in so many other areas of my life and have not been focusing much on the workouts or the nutrition. I've been averaging 2-3 workouts a week. In fact, nutrition wise, the last two weeks have been the absolute pits. I know what happened. When I get stressed, I have a tendency to turn to food to de-stress. I wasn't so much snacking out of line as I was just not making the greatest choices- eating ice cream, a lot of PB&J sandwiches, cereal, etc. rather than the fruits, veggies, and protein.

So, the thesis is written. The major stressor is off my back. Spring has officially begun, so the weather is warming up and the mood is improving. It's time to gear up. I'm going to focus heavily on nutrition, and re-learning to eat fruits and veggies for snacks, and eggs and oatmeal for breakfast, and taking that PWO shake (I ever mention I HATE eating/drinking calories right after a workout?), eating 6-8 times a day because that's what works for me. Getting and keeping that water intake waay up (80+ oz/day) will help immensely, as will the eating every two-three hours. Planning meals. Repeating breakfasts, lunches, some snacks, will help a lot. Getting back on to TT 2k4 religiously. HIIT training 5 days a week. Less time on the computer, and more doing stuff around the house.

It sounds like a lot, but truly it's second nature for me if I just do it. I've done it for how many years; I just end up scooting backwards every once in a while. Which is why it's taken me so long to get to where I'm at. (Well, that and I didn't know how to cook for the first two years, which didn't help matters.)

So, my mainstay foods:
-Ry Krisps
-Fiber One cereal
-Protein pudding
-Banana "ice cream"
-Broccoli/Carrots/Cauliflower/Other veggies
-Flax Seed
-I MIGHT get myself to eat a chicken breast or two, but don't hold your breath
-Other Fruits (strawberries, blueberries, etc)

Six weeks. That's what I'm giving myself. That will take me right smack into the heart of May, when everything's changing around in my life. That bikini will be my suit this summer while I'm living on the water!

Yes, there's a reason that I need to pull this off. The hint's above, but I'm still not saying anything. You're gonna have to wait till after April 5 like the rest of the world.

Monday, March 17, 2008

They Do Too Know!

I received this in my email inbox today:


Harkin, Brownback, Udall and Wamp Introduce Bicameral, Bipartisan Legislation to Push Physical Activity Guidelines

Legislation Would Require Health Department to Create Physical Activity Guidelines for Americans of Every Age

Lack of Physical Activity a Key Factor in Rising Rates of Obesity and Skyrocketing Health Care Costs

Washington, D.C. – Responding to recent reports that Americans are growing unhealthier and less active, U.S. Senators Tom Harkin (D-IA) and Sam Brownback (R-KS), along with Representatives Mark Udall (D-CO) and Zach Wamp (R-TN) today introduced legislation aimed at improving the health and wellness of Americans. The Physical Activities Guidelines for Americans Act would direct the Department of Health and Human Services (HHS) to prepare and promote physical activity guidelines based on the latest scientific evidence, for Americans similar to dietary and nutritional guidelines, commonly known as the Food Pyramid, which are updated every five years.

"Many Americans are unaware of just how much exercise they should be getting," said Senator Harkin. "These guidelines will promote a healthier lifestyle and improve fitness among all age groups. This is a step towards combating the obesity epidemic and the onslaught of chronic disease that is causing our health care costs to skyrocket."

First of all, WHAAA?! Americans do too know how much exercise they should be getting, they just aren't doing it! Even the little ones know they should be moving for at least 30 minutes daily (recommendations are actually 60+ min for them. Also, why has it taken upwards of 30 YEARS to get this initiative going? I mean yes, I applaud the American College of Sports Medicine (ACSM) for finally lighting a fire under some political butts, but really.

It's just simple truth that people in Western civilized countries just don't move enough. We've done a pretty darn good job of conditioning ourselves to accept that "we're too busy," or "exercise is no fun." We don't eat very well either, despite having had the Food Pyramid since the 80's, so what makes ACSM and the politicos believe that having national guidelines will get people to do it? What we need are INITIATIVES. You know, stuff like subsidizing/decreasing the cost of fresh foods and taxes on nutritionally deficient (junk) foods, and health care companies that reduce premiums on people who work out at least 3 times per week and/or have decreased their weight by 10% or more since beginning the insurance plan (if their weight was higher than recommended in the first place), etc. If we make it make sense with MONEY $$ then for some reason it gets done.

However, at least the article is worth reading. Here's the rest of it:


"I am pleased that the Physical Activities Guidelines for Americans Act will promote better physical activity guidelines for all Americans. It is clear that in order to combat the rising rates of obesity we must encourage physical activity as key components of a healthy lifestyle," said Senator Brownback. "Reducing America's obesity rate and encouraging healthier living will alleviate a wide-range of health issues currently facing our nation's youth."

"The wealthiest country in the world should be the healthiest. This is a matter of national security and of economic competitiveness," said Congressman Udall. "These guidelines are a common-sense way to improve the quality of life of many Americans."

"The human body was made to move. The more people we can encourage to have a regime of physical activity in their lives and take better care of themselves, the better off we will be as a society," said Congressman Wamp. "Publishing physical activity guidelines may persuade Americans to live a healthier lifestyle."

"An overwhelming amount of research clearly demonstrates the importance of physical activity in preventing disease and lowering death rates. In fact, approximately 250,000 premature deaths each year can be attributed to lifestyles that lack physical activity," said Mindy Millard-Stafford, Ph.D., American College of Sports Medicine president-elect. "As a mother, I find it appalling that we are facing the possibility that my daughter's generation may be the first not to out live their parents, in part, due to lower physical activity in our kids."

More than half of Americans do not get enough daily exercise to maintain proper health. The Physical Activities Guidelines for Americans Act will call for guidelines for children, adults, seniors and people with disabilities, to ensure Americans understand how much exercise they should be getting.


Saturday, March 15, 2008


Follow this link and read, I'll still be here when you get back:

The more I write on my thesis, the more these types of things keep popping up on my radar. I'm being led in a direction, it seems, and I like where it's going.

No, I'm not thinking about starting a gym that uses video games to get kids fit. However, I did tinker again on my business plan to start a camp for kids who are overweight, and have been doing some thinking on curriculum.

I got a really interesting job offer about a month ago, and have taken it. I'm shushed on it right now because it's not official until April, but it's leading me in the direction I need to go.

I put my thesis together yesterday. I officially have one chapter left to go, and it's getting written this weekend. Seriously. Without that Chapter, the conclusion, the appendices, and the reference pages, it's 46 pages long. See why I've been stressing? I'm planning for this last chapter to be at least 10 pages, if not longer, and the appendices are more than 10 pages. I have 165 references so far. Hehe...I may have finally flipped....

Thursday, March 13, 2008


The last few days we've been having gorgeous weather. Seriously, like 50 degrees and sun, lack of wind, etc. Considering that last week we were at 10 degrees with a wind chill of -10, we're pretty happy around here.

And of course I am buried in my paper. Sigh.

However, today I took an hour and just went outside with my daughter. Here's the great thing about getting in shape and having a young one- you get to have as much fun as they do, and it doesn't send you to bed immediately afterward! I had a blast playing with her at the park and playground last year, going down slides, hanging off the monkey bars, etc. So today, the two of us went out and played tag. She's tall enough now that it's actually a challenge to catch or run away from her, and we had snow and mud to navigate around. Lots of fun. Then I pushed her on the swing, and we got to "go exploring" in our "woods" (shelterbelt around our house). The cats came with and explored too. ;) I am sooooo happy that spring is basically here, and I'm hoping this warm stuff sticks around. We got kinda burned out on winter this year, with -10 degree or colder days for an entire month in January, and nearly as many in February. Not even warm enough to go play in the snow that we had, which technically fell in December and stuck around (a few more inches here and there, but not enough to really qualify for some good snowfalls). Coldest winter we've had in seven years, apparently.

Anyway, did a quick weigh-in today so I'd stop beating myself up about Monday's weigh-in, and the needle (cough* it's digital, but whatever) stopped at 144.5. A Yes! and a Whew! at the same time. Now if only I could hold that number. It's not like me to have my weight jump around (witness January and Feb hold-out of 147.0-147.5), so it's odd that it's been doing it lately. Perhaps I haven't been drinking enough water. Very possible, I've been averaging approximately 60-64 oz lately when I usually do 80+.

Tuesday, March 11, 2008

Tom Cruise Crazy

There's a great little song out there by Jonathon Coulton entitled "Tom Cruise Crazy," and it ran through my head the entire time I watched this video:

It's the Bodyweight 1000 from Turbulence Training, and it has convinced me that Craig Ballantyne has finally gone off the deep end. Don't get me wrong, it looks like a great workout, but WOW- could ANYONE complete this workout and not need to feel like they were going to die? Well, I suppose an Ironman athlete wouldn't have too many issues with it.

Actually, if it was severely trimmed down I believe it could be a very effective workout. And it is the culmination of 6 weeks of hard strength training, but it's definitely not for the weak or new-to-workout. Hell, I'm not sure I could do it (for one thing, it has more than one pull-up involved, so that kicks me out of the running unless I want to take 3 days to do it).

However, if you study the workout, you may see why I believe it would be effective even if trimmed down:
100 reps jump rope/jumping jacks
100 close-grip push-ups (shoulder-width)
25 jumps (hands behind head)
25 pull-ups (overhand grip)
100 bodyweight squats
25 stick-ups
50 bicycle crunches (25 per side)
100 push-ups
50 walking lunges (25 per side)
50 underhand inverted rows
50 stability ball leg curls
100 bicycle crunches (50 per side)
50 decline push-ups
25 overhand inverted rows
50 mountain climbers (25 per side)
50 bodyweight squats
25 chin-ups
100 rope skips/jumping jacks
And you're done. Or dead. Depending on your perspective or athletic ability.

Now, why do I think it's a good workout? Well, it uses a lot of good, basic and fundamental exercises, alternating upper with lower body. Doing this workout would definitely work on your muscular endurance and strength. It would let you know that you've reached the pinnacle of athletic ability, and could probably compete with the best of the best. Well, except for Lance Armstrong. Not too many could compete with him.

As for trimming it down, doing 1/3 or an 1/8th of the exercise reps would still get anyone a good sweat and hard breathing. Most of it can be completed with access to a bar. My gym has a Smith Machine that works perfectly for that purpose, but a gym isn't even necessary. One could do it at the playground if so inclined.

So, while I won't be trying it anytime soon, it's still a great workout to check out. Perhaps, if you've been working out for awhile, you could use some of it as a test- how much could you actually complete? Where's your max rep load?

I'll be doing Workout B of TT 2k4 tomorrow afternoon (at least, I think I did A on Monday). Yesterday, I backed off 5 lbs on the first exercise, and the rest of it was easy. Strange how overdoing it on one exercise wipes out the system for the rest of the time (and 30 pounds on an incline chest press is not my max, but I backed down to 25). I did run out of time toward the end, so instead of doing bicep curls alternated with tricep extensions, I did three sets of 5 of renegade rows with 20 lbs. Those were 15 lbs in January, and I hadn't done them since, and the 20's didn't feel too hard either. I came back later and did 20 min HIIT on the elliptical, but I felt like a cheater because I only increased speed and not resistance on the hard minute (1 min on, 1 min off for 10 min).

Monday, March 10, 2008

Weekend Wimp

Not so good weigh-in today: 150.0. Never thought I'd see that number again. I'm guessing I have been having too much fun not watching what I'm eating over the last few days, so it's obviously time to rein it back in. Sigh. Maintenance is a constant battle; losing weight when you truly just want to maintain is even tougher.

Which is true, actually. I do just want to be in maintenance mode. There's nothing in me right now, as I have been focusing as much energy as possible into my paper and my marriage (which is a lot better after this weekend, thank goodness).

I was at my parents' house this weekend, and they have a bathroom of mirrors. Seriously. Three walls have these huge, full-length mirrors that are very interesting, and they give a pretty objective view of yourself when you're getting ready to shower (all I have is a fun-house mirror in my bedroom and a tiny medicine cabinet mirror in my bathroom). I look pretty danged good if I do say so myself. Not that 20% bf person I truly want to be, but definitely no more 170+, 26-28% bf fatty that I'd seen myself as for so many years.

So I look good, but I still haven't accomplished my goal. And my hubby doesn't want me to stop before I reach my goal, because he knows how coming this far has done wonders for my self-esteem. So, although one part of me wants to be in maintenance mode, the other part says "Hell no!" And that side will more than likely be the one that wins out, because it's my stubborn side and it doesn't always know when to quit.

And I've got to figure out some way of getting my sister to stop saying that I look anorexic. Any ideas?

Wednesday, March 5, 2008

Strange Thoughts

Some off-the-track thoughts for you tonight, mostly because I'm again tired and haven't got bleep done all night (well, except for the dishes).

Joe Vitale wrote a great blog post today about making money $$. Having been a college student for what seems like most of my adult life- oh yeah, all but two years so far- I'm pretty well sick of living at or under the poverty line. We're ready to buy a house, but my student loans may prevent that from happening. As it is, I did some figuring and realized that we've always spent about 45% of our income on rent, and a mortgage won't let you spend more than 36% of your income on payment. Interesting. So anyway, his post was about making money, and the limiting beliefs that you may have in your unconsciousness that stop you from getting what you want with the Law of Attraction. Well, I realized I have all those limiting beliefs, and then some. Mostly it comes down to me not wanting to be selfish and materialistic, because that's what I was raised with (my mother was both, and still fights it very hard today, but had a nervous breakdown about a year ago that started forcing her to finally look at those issues). So I had to write each of them down, in the negative, and remind myself WHY making money is NOT a bad thing.

Here they are:
1. Money is NOT evil
--You can do so many good things with money
--Further-reaching impact on the world

2. Money will NOT attract problems
--YOU attract the problems. It's up to you NOT to.
--You are smart and level-headed and would prefer to create solutions.

3. Money will NOT make me a selfish person
--YOU make yourself a selfish person.

4. Wanting money is NOT greedy.
--See #1.

5. Rich people are NOT snobs
--They do not deserve more than you
--They do not do more than you
--They are not luckier than you
--They are not better-placed than you
--They are not happier than you

So, what about YOU? Can you translate these same things to your weight-loss efforts? Do you have unconscious limiting beliefs that may be stopping you (you may see it materialize as self-sabotage)? Do you think skinny people are luckier than you, or have more choices, or do you believe that spending time in the gym is selfish? What's the first thought that came into your head when I asked that first question? Even if it was only a whisper, and you pushed it down faster than Superman saves Lois Lane, what was that thought? Bring it out. Examine it. Understand why you have it. Then, talk to it. Don't rationalize to it, because it's not rational. Don't justify to it, because it doesn't know what justification is.

No, when you talk to it, love it. Love it with all your heart and soul. Why? Because that's the power behind loving your enemies. It's always love that kills them, not revenge or anger.

I love you. I'm sorry. Please forgive me. Thank you.

I'm repeating that to myself a lot these days. I'm trying to eke out the part of me that is my own worst enemy.

I love you. I'm sorry. Please forgive me. Thank you.


Tuesday, March 4, 2008


Tired tonight, so this will be a quick post.

Got in a great elliptical HIIT today- I alternated 1 hard minute with 2 easy (hard minutes increase both resistance and speed). Still loving my new jeans. Did a great job at keeping calories under control until about 5, then wanted to eat the house (I didn't but boy I could have).

And now, I am ready to hit the sack.

If you haven't yet, make sure you get over to Scott's site, Obliterate Obesity, and download the FREE report. Really. He's not trying to sell you a thing (except to think about getting healthy as a thing of UNITY rather than torture). Go ahead and find out for yourself!

Monday, March 3, 2008

Dance Jig

You know, for all the complaining that I do (more to my hubby than to the blog) about not getting to the spot I want to be bikini-wise, my body sure is doing some work for me in there somewhere. On Saturday, out of some weird notion, I put on those size 8's (that I bought back in, what, November?) that have been pretty tight- button-able, but too tight to be comfortable.

Well, they fit, and I wore them.

It's official- I'm in a size 8! To celebrate, I went to Kohl's and bought two new pairs of jeans, one a size 8 and the other a 10 (only because they didn't have an 8, and they were the replicate of my absolute favorite pair of jeans, which at a size 14 I can pull up and down without having to unbutton). Very nice.

My sister mentioned to me again this last week that she thought I looked "anorexic" to her. Hmm, not seeing that...

On the workout front, I started Turbulence Training's 2k4 today. Upper/lower split. I may have taken it kinda easy, although I guess it didn't feel too easy while I was doing it. My hip started bothering me during the HIIT, so I only did 12 minutes (1 min on/1 min off) on the treadmill.

Otherwise, nothing but random thoughts today. I feel more normal this week than I did last week, even though the thesis-crunch still isn't over. However, a presentation I was supposed to give next week (and am no where near ready for) got pushed back like 3 weeks, so that helps. This current chapter is also going a little faster and isn't as in-depth. Current chapter is the Emotional Consequences of being overweight as a child/adolescent. Research apparently has a hard time linking overweight with depression, although self-esteem usually is down the drain. My undergrad was in psychology, so that's probably why this chapter's a bit easier. It's an area I'm more familiar with!

Saturday, March 1, 2008

Obliterating Obesity

Of course, right now I'm neck-deep in this stuff, considering my thesis topic. I'll have to post my Health Consequences chapter sometime so you can all know what I found in my search, and how unhealthy being obese (>27 BMI or >27% bodyfat) really is. Man, it's awful. Did you know they have hypertension and diabetes in kids already? If not, there's a newsflash for you.

However, Scott Tousignant has put together an awesome report and blog, all with the goal of obliterating obesity. It is his goal to put a stop to this unhealthy weigh of life (pun intended). Since I've been borderline obese before, and have since worked with several obese people, I understand how hard it is to get those people to change. They say they want to, they may even take a couple of steps towards it, but then, they scare themselves off somehow and just never get started. However, once there is that "click" it just seems to happen, and people find that they can take the initiative, keep plugging away, and eventually be successfully at a healthy weight, living a healthy life, and are enjoying themselves for once (even if they do think their thighs are still too big- *cough cough*).

Yes, losing weight is hard. It's not so much the whole taking off the pounds thing as it is making those changes, facing the emotions, and understanding the society that put you there in the first place. It's the changing of behavior that is hard. It's leaving the comfort zone and mediocrity behind. It's not easy.

And that's why you fall down. Why you have bad days/weeks/months, where you either gain a little weight or only maintain what you have so far. And it's also why you pick yourself back up, dust yourself off, and decide to plug away at it again. And it's that constant pick-up, constant re-focus on the efforts, and that consistent decision not to hate yourself anymore that makes you a successful person. A successful person doesn't suddenly live in utopia. Even successful people have their problems, weaknesses, and flaws. However, they are just really good at picking themselves up, dusting off, and going again for the goal.

Do you really think that one workout's going to make you a successful person? Do you really think that one bad meal decision is going to ruin your entire effort so far? Do you really believe that watching one t.v. show is going to turn you into a sloth?


I hope not, because it's the consistency of completing one workout, eating one quality meal, or one tv shows, that does it. C.O.N.S.I.S.T.E.N.C.Y. One workout, done two or more times per week. One quality meal, repeated 4-6 times each day. One less t.v. show, each night.

THAT's what does it.

That's what turns you into THAT Healthy Person. THAT successful person. THAT person who seems to have their act together all the time, so much so that others see them as perfect.

That's a lot to live up to, by the way. Others will expect more of you. Are you up to it?

(It's also why I'm so honest on my blog. I'm already enough of a perfectionist, and I don't want others thinking I am perfect, since I don't need the pressure ;)

To get the report, which is free, just visit and sign up. It will be sent to your email.

Written on behalf of myself and THAT Healthy Person: Lose Weight, Not Your Mind