I had such a wonderful Fourth of July! I didn't have to work, and got to spend the day with my Aunt and Uncle down in Davidson. I started my day by hitting the gym at 5:30am. I had Bis, Tris, and Core, and I sure felt it.
Tricep Bench
Standing Cable Curls
Dips
Seated Hammer Curls
Single Arm Tri Cable Extension
Preacher Curls
Plank Roll Outs
Stability Ball Crunches
So since I was there so early, I was one of maybe 6 people in the gym. During my 3rd set of dips, I had 140# stacked on my lap and when I went down on the first rep the top 95# slid back and pinch some of my skin/fat between the plates.. awesome. So I thought about asking for help from a nearby guy, but instead I just wimpered to myself and leaned back until my skin pinched itself out. It hurt like a bitch. And turned a pretty bluish almost immediately..
When I got to Davidson, my Unc is training for a triathalon, so he wanted to swim in the open water for some practice, and I kayaked along side him. It was great.. paddled a few times.. floated around.. paddled to avoid running him over.. floated. Then we all went out on the boat on Lake Norman and I decided I'd forego the sun block in favor of getting all my summer tanning in in that one afternoon, and I am now a nice red, with a tint of bronze. Luckily this red covered up my blue belly pinching bruise.. otherwise I'd be as red-white-and-blue as the wonderful American Flag.. and every other red white and blue flag that is of little importance to me.
Our Fourth concluded with a nice dinner with some of their friends and extended family, and then fireworks on the lake. It was perfect and I had such a wonderful time. Until I got lost in Greensboro at 11:45pm and wanted to smash something ha. But I didn't and I slept in this am until 7:05! It was AMAZING! And I got my 7 hours of sleep in :) I did eat healthy MOST of yesterday, and the rest constituted my 3rd cheat meal. Nothing exciting, but definitely had some sweets.
Today at work I completed my first eval that was 100% my own. It was a 16 year old boy with neck, shoulder, low back, and shin pain. Oh and hamstring tightness. Way to not be complicated, kid. But I did great and was feeling awesome, until I pissed some girl off and she refused to work with me. Ha. She was there for back pain (surprise surprise..) and hadn't shown up to the past 2-3 appointments, doesn't do any of her home program, and won't work with any other therapist. She's a huge complainer of pain and anytime something "hurts" she quits. So I bring her back and am being super wonderful, as usual, and we start going to my favorite machine - the elliptical - (if you don't know me.. that's sarcasm. I absolutely hate the elliptical with every fiber of my body and think it's the most ridiculous, dumb machine ever.. but that's another story) and she goes.. Oh I sprained my ankle this weekend. So I was like okay, how did you do that? Checked it out, no swelling, no bruising, she can't even tell me which way she rolled it, but the second I touch it she cries. So I was like, well does walking hurt it? No not unless I step on it wrong. Alright well why don't we try the elliptical anyway and see how you do and if it hurts we can stop. She gives me the DIRTIEST LOOK ever and says, my ankle is swollen, I cannot do that, anybody can tell it's way more swollen than the other one. I ask to see both ankles, she pulls up her pant legs... umm what? Is one swollen? No. She doesn't even have cankles that could confuse me. So I say.. which one is swollen? And she yells (exaggeration.. but her tone did get sassy) I am a nurse! My ankle is swollen, I can not do that! Fine. Go sit down and I'll get my CI.
That girl's an idiot. And a whiner. And I'm sorry I don't feel bad for you in the slightest and you are never going to get better. My CI told her that too.. because she won't. Some people. Oh, but surprisingly (to some of you.. I'm really nice to my patients though, promise) my CI told me that I did a great job today being compassionate and supportive of this lady who was so discouraged because she couldn't lift her arm past 90 degrees flexion. I had her back and gave her one of my infamous pep talks and viola, I'm one hell of a compassionate PT student. Shocked? Probably..
So, I stayed late tonight at work to get my eval and discharge paperwork done for 3 patients, and hit the gym a bit later tonight. I did legs. Holy Quads.
Leg Press
DB Squats
Lunges
Hamstring Curls
Squat Jumps with a Med Ball
Yup, they were burning. Then I thought it would be a good idea to do my 2nd day of cardio for the week. Incline 15.0 this time, and dropped the speed between 2.8-3.0. My calves tightened up in a hot second. But I finished it.. counting down the seconds, literally.. and that was it. So now it's 10 pm and I still have 1 more meal to eat. Then tomorrow I have a workout or two to do, and I'm headed back to Davidson to relax, house sit, dog sit, and take out the boat/kayak. What a wonderful life. I could get used to not working Wednesdays, with half days Monday and Friday. :) Luxurious .. (that took me about 16 attempts to spell.. slightly ashamed but really, I'm not)
Hope you all had a wonderful celebration of America yesterday, and have an even greater conclusion of your week. And remember, if all you do is bitch and make excuses you'll never get anywhere. One of my famous things I read somewhere: "What is your excuse for not working out/eating right/whatever? Because that's all it is, an excuse." Okay so that's not really a quote if I don't remember what it said.. but you get the idea. Stop making excuses and start being awesome. What little change did you choose to make this first week of July? Is it going well? If yes, build on it. If not, reassess and figure out what's hindering your progress and maybe tackle that problem instead. You can do it. You may not be successful 100% of the time, but as long as you keep at it, eventually you will be successful, and it will no longer be a "problem". Go after it people.
Catch ya on the flip side!
Showing posts with label Cheat Meal. Show all posts
Showing posts with label Cheat Meal. Show all posts
Thursday, July 5, 2012
Monday, July 2, 2012
July Resolution
It's July first and my half birthday! Yahoo! Today also is the day to make a new resolution.
It's 6 months past new years.. how many of you still are going strong on your new year's resolutions? None? How many of you still even consciously think about what you wanted to do/change? Maybe 1 or 2 of you is my guess. I think new year's resolutions are stupid for this reason. People make huge resolutions that they simply can't keep because it's too drastic of a change all at once. So this year I decided I would make monthly resolutions on the first of every month. This way, I only have to really focus on 1 SMALL change at a time, and by the time the month is up, hopefully its a habit, or near-habit, and I will be able to focus on something else. January was as easy as writing down what I ate.. not counting calories, measuring anything even, just writing it down to become more conscious of it. And guess what, I still write everything down, and I now eat healthy. So far my resolutions have had to do with my health, Bliz, or school, because those are the main focuses of my life right now. But school is out until the end of August, I won't have Bliz for 6 more weeks, so that leaves me with my health for my resolution. I'm going to make two resolutions for July, because I feel like there are a few things I can still work on. First, I want to get at least 7 hours of sleep a night. You all may think this is a cop out for me, but lately I've been staying up until nearly 12 and waking up between 430 and 530 during the week and have been so exhausted. I'm not going to say go to bed by 10, because I want to be able to go hang out on the weekends, and if I work I know I'll stay up way past then, so I'm leaving it unrestricted except that I want 7 consecutive quality hours of sleep. Second, I want to refocus on my nutrition, especially because I'm assuming it is going to get more challenging for me these next few months and so I want to really have control before that sets in. So my plan is to plan the day out the night before or the morning of, during breakfast. That way I will already know what I am allowed to eat that day and am less likely to waiver. And I want to STICK with what I write - no add ins. If on Thursday, I am really craving peanut butter, I'm not going to have it, but I'll plan it in to my meals for Friday. This way I'm not depriving myself, but I'm also not going to mess up my day and go over on any of my macros. I also want to focus on being within 5g of everything and to keep it more consistent. Easy enough. What do you want to change? Take it 1 month at a time, or just 1 week at a time, and really dedicate yourself to that goal for that short period, and you'll be surprised at how easily you can accomplish anything you want.
I took my progress pictures, and although I didn't notice much of a difference, Meredith did, which is good. A lot of it is just because I have no idea what I'm doing now when I'm posing hah! That'll come later. Nutrition isn't changing for 2 more weeks--I even get another cheat meal this week--but workout splits changed. I have Back/Delts, Bis/Tris/Core, Legs, Back/Delts, and Chest/Core. Sounds good to me. I also am adding in some light cardio. HR below 150.. so nothing too crazy, don't worry.
Make some goals, stick with them, and make the most of your week!
It's 6 months past new years.. how many of you still are going strong on your new year's resolutions? None? How many of you still even consciously think about what you wanted to do/change? Maybe 1 or 2 of you is my guess. I think new year's resolutions are stupid for this reason. People make huge resolutions that they simply can't keep because it's too drastic of a change all at once. So this year I decided I would make monthly resolutions on the first of every month. This way, I only have to really focus on 1 SMALL change at a time, and by the time the month is up, hopefully its a habit, or near-habit, and I will be able to focus on something else. January was as easy as writing down what I ate.. not counting calories, measuring anything even, just writing it down to become more conscious of it. And guess what, I still write everything down, and I now eat healthy. So far my resolutions have had to do with my health, Bliz, or school, because those are the main focuses of my life right now. But school is out until the end of August, I won't have Bliz for 6 more weeks, so that leaves me with my health for my resolution. I'm going to make two resolutions for July, because I feel like there are a few things I can still work on. First, I want to get at least 7 hours of sleep a night. You all may think this is a cop out for me, but lately I've been staying up until nearly 12 and waking up between 430 and 530 during the week and have been so exhausted. I'm not going to say go to bed by 10, because I want to be able to go hang out on the weekends, and if I work I know I'll stay up way past then, so I'm leaving it unrestricted except that I want 7 consecutive quality hours of sleep. Second, I want to refocus on my nutrition, especially because I'm assuming it is going to get more challenging for me these next few months and so I want to really have control before that sets in. So my plan is to plan the day out the night before or the morning of, during breakfast. That way I will already know what I am allowed to eat that day and am less likely to waiver. And I want to STICK with what I write - no add ins. If on Thursday, I am really craving peanut butter, I'm not going to have it, but I'll plan it in to my meals for Friday. This way I'm not depriving myself, but I'm also not going to mess up my day and go over on any of my macros. I also want to focus on being within 5g of everything and to keep it more consistent. Easy enough. What do you want to change? Take it 1 month at a time, or just 1 week at a time, and really dedicate yourself to that goal for that short period, and you'll be surprised at how easily you can accomplish anything you want.
I took my progress pictures, and although I didn't notice much of a difference, Meredith did, which is good. A lot of it is just because I have no idea what I'm doing now when I'm posing hah! That'll come later. Nutrition isn't changing for 2 more weeks--I even get another cheat meal this week--but workout splits changed. I have Back/Delts, Bis/Tris/Core, Legs, Back/Delts, and Chest/Core. Sounds good to me. I also am adding in some light cardio. HR below 150.. so nothing too crazy, don't worry.
Make some goals, stick with them, and make the most of your week!
Friday, June 29, 2012
Told to Cheat, and Cheat I Did
I think I'm going to explode, from either end or just in general, who knows. CJ's birthday dinner was the PERFECT opportunity to indulge, and I definitely did just that. Wow. So we went to Natty Greens in Greensboro for dinner and I had the Southside with chips.. which was basically a Philly Cheesesteak. I was SO close to getting a grilled chicken sandwich again, but made myself get something different. I am pathetic :)
We then went down the street to Cheesecakes by Alex and between the 8 of us ordered 6 pieces of cheesecake.. Apple Pie, Peanut Butter Cup, Mint Chocolate Chip, Banana Fosters, Chocolate Swirl, and Kahlua Espresso. I am pretty sure I ate one by myself. Yikes.
And then we came back to my house and I had made CJ my mom's chocolate roll cake and filled it with mint chocolate chip ice cream. It was delicious. And now I feel like a mammoth. Whatever.. I was told to cheat and I listened :)
This week has been so exhausting. I am basically doing evals completely by myself, and planning and executing everyone's training programs. I had a lady collapse on me while she was on the BOSU, but I caught her, and we got her to a chair, luckily the gym was pretty empty so there were people around to help. Then I had a couple 5:30am gym sessions.. not typically a big deal, but when I get to bed at 11, wake up at 4:30, and have to work until 6.. I'm pretty exhausted. I don't know how you real-lifers do it!
I missed my workout yesterday because I slept in until 5:45, so today I went to the gym before I left Greensboro and did legs. I got to lift lower reps and heavier today, which was AWESOME! I love heavy leg days. Walked out of the gym a little wobbly and it was great :)
Leg Press
Squats
Seated HS Curl
Leg Extensions
Lunge Jumps holding a Med Ball overhead
Then, I went back to Chapel Hill and the good 'ol SRC to work Chest and Core! That workout was great too. Low reps, heavy weight. PR'd on everything and felt good. My shoulder pain has gone down to more of a pinching in the muscle along my scapula.. so it's not as bad. I was heavy enough that I was concerned with the stability of my right shoulder, and my left arm was shaking I thought it would give out too. Perfect :)
DB Press
Incline DB Press
Incline Flyes
Dips
Superset Decline Abs and Russian Twists
Roman Chairs
Well, tomorrow is my last workout to bulk. It's also my 33rd day of training. I'll try on my suit tomorrow, and take my progress pictures to send on to Meredith. Hopefully I'm in okay condition to commit to the competition in November, but after that cheat meal... who really knows :)
We then went down the street to Cheesecakes by Alex and between the 8 of us ordered 6 pieces of cheesecake.. Apple Pie, Peanut Butter Cup, Mint Chocolate Chip, Banana Fosters, Chocolate Swirl, and Kahlua Espresso. I am pretty sure I ate one by myself. Yikes.
And then we came back to my house and I had made CJ my mom's chocolate roll cake and filled it with mint chocolate chip ice cream. It was delicious. And now I feel like a mammoth. Whatever.. I was told to cheat and I listened :)
I hope you can read these bumper stickers we saw, because they are pretty great..
This week has been so exhausting. I am basically doing evals completely by myself, and planning and executing everyone's training programs. I had a lady collapse on me while she was on the BOSU, but I caught her, and we got her to a chair, luckily the gym was pretty empty so there were people around to help. Then I had a couple 5:30am gym sessions.. not typically a big deal, but when I get to bed at 11, wake up at 4:30, and have to work until 6.. I'm pretty exhausted. I don't know how you real-lifers do it!
I missed my workout yesterday because I slept in until 5:45, so today I went to the gym before I left Greensboro and did legs. I got to lift lower reps and heavier today, which was AWESOME! I love heavy leg days. Walked out of the gym a little wobbly and it was great :)
Leg Press
Squats
Seated HS Curl
Leg Extensions
Lunge Jumps holding a Med Ball overhead
Then, I went back to Chapel Hill and the good 'ol SRC to work Chest and Core! That workout was great too. Low reps, heavy weight. PR'd on everything and felt good. My shoulder pain has gone down to more of a pinching in the muscle along my scapula.. so it's not as bad. I was heavy enough that I was concerned with the stability of my right shoulder, and my left arm was shaking I thought it would give out too. Perfect :)
DB Press
Incline DB Press
Incline Flyes
Dips
Superset Decline Abs and Russian Twists
Roman Chairs
Well, tomorrow is my last workout to bulk. It's also my 33rd day of training. I'll try on my suit tomorrow, and take my progress pictures to send on to Meredith. Hopefully I'm in okay condition to commit to the competition in November, but after that cheat meal... who really knows :)
Tuesday, June 26, 2012
Half and Whole.. It's Birthday Week People!
This is going to be a great week, I can just feel it! Yesterday, there was no workout and I got an early day off work! It was such a great day, until 8:30 rolled around and I found out I was having a Bachelorette watching party (thanks Jess and CJ). That show might be the most pathetic and ridiculous thing I've ever seen.
This is also the week of birthdays. Sunday was my home girl Melissa's half birthday, and one of my very sweet and favorite "sister's" birthday, Janell. Those two are two of my very closest and favorite people I met in Kansas. Yesterday was Jesus's half birthday, and to finish of the halves, today is Nutmeg's 1/2 birthday! That's my sister's dog. Isn't he adorable?
Wednesday is Jack's birthday (my Kansas neighbor friend who moved to Greensboro), Thursday is CJ's birthday, and Friday is Meredith's birthday. Holy crap people. That's a lot of births. However, this week conveniently falls on my last week of bulking! Which also means I get another cheat meal! I think I'm going to actually have a cheat meal and not just a grilled chicken sandwich WITH the bun. Rebel, I know. But this busy week also means hello 5am gym crowd! Yay. I'm okay with this actually, I love working out in the am, I just don't like having to work after it. But whatever, I need to get back to my bed by 8:30 up by 4:30 routine. There have been too many 5am nights in my last three weeks, and it is seriously screwing me up. I was up until 11:15 last night playing Minesweeper. Really, Susie?
Workout today was great. Mere dropped my reps to 4-6 for some exercises so I can really lift as much as possible. It felt awesome, but I was a little disappointed that it fell on a week where my shoulder is aching me. The pullups I really wanted to get unassisted this week, but I had to do them with 2 plates off (less than 8# which is still awesome) because the pulling up irritated my shoulder. If I could take a week off I think it would be good, I really think it's just a little anterior impingement because the rotator cuff tendons are inflammed. It feels better each day, and now it's really just bringing it down from forward flexion or abduction that bothers me. I also have some crepitus on both shoulders (abrasive test for you PTs) which indicates an abrasion of the torn tendon margins against the coracoacromial arch. But since I have it in both shoulders, and my left isn't painful at all anymore, I'm not as concerned with that. 30 year old Susie is going to hate 24 year old me. I promise to take time off and get healed come November. Anyway:
Back and Core:
Pullups
Bentover BB Rows on the smith machine
Lat Pull downs - narrow grip
Single Arm DB Rows
V Sits
Stability Ball Crunchs + Med Ball OH
Great workout, but glad to be done. 30 days into Meredith's program and I'm feeling great. I think I have picked a competition, with her help of course, and it's in Greensboro November 3. 18 weeks from this Saturday. Wow. There is also a competition Aug 25th by the same guy in Greensboro that I'll be going to just to check it out, if anyone wants to come.
Nutrition today was also spot on. I planned out every meal this AM before eating my second meal of the day and that works so much better for me. I don't cheat, I don't consider subbing things, and I get everything in that I need. If I take it meal by meal, I tend to want to splurge on some extra fat or proteins here and there and then at the end of the day I need like 50g carbs, 0.2g fat, and a random amount of proteins that makes it so difficult to meet. This is much better for me. Organization and planning pays off people!
Well, gym time tomorrow is 5:30 am so that I can hang out with Jack for his birthday tomorrow. Can't wait but it'll be a busy day for me! Hope you all are having a great week, we're almost half way through, keep plowin through!
Oh and I wanted to give a S/O to my sister Anne for kicking ass at her leg workout yesterday! She worked them harder then anyone I know and now can't sit on the toilet or walk down stairs. Couldn't be more proud :)
This is also the week of birthdays. Sunday was my home girl Melissa's half birthday, and one of my very sweet and favorite "sister's" birthday, Janell. Those two are two of my very closest and favorite people I met in Kansas. Yesterday was Jesus's half birthday, and to finish of the halves, today is Nutmeg's 1/2 birthday! That's my sister's dog. Isn't he adorable?
He did that himself.. Talented snuggler
Workout today was great. Mere dropped my reps to 4-6 for some exercises so I can really lift as much as possible. It felt awesome, but I was a little disappointed that it fell on a week where my shoulder is aching me. The pullups I really wanted to get unassisted this week, but I had to do them with 2 plates off (less than 8# which is still awesome) because the pulling up irritated my shoulder. If I could take a week off I think it would be good, I really think it's just a little anterior impingement because the rotator cuff tendons are inflammed. It feels better each day, and now it's really just bringing it down from forward flexion or abduction that bothers me. I also have some crepitus on both shoulders (abrasive test for you PTs) which indicates an abrasion of the torn tendon margins against the coracoacromial arch. But since I have it in both shoulders, and my left isn't painful at all anymore, I'm not as concerned with that. 30 year old Susie is going to hate 24 year old me. I promise to take time off and get healed come November. Anyway:
Back and Core:
Pullups
Bentover BB Rows on the smith machine
Lat Pull downs - narrow grip
Single Arm DB Rows
V Sits
Stability Ball Crunchs + Med Ball OH
Great workout, but glad to be done. 30 days into Meredith's program and I'm feeling great. I think I have picked a competition, with her help of course, and it's in Greensboro November 3. 18 weeks from this Saturday. Wow. There is also a competition Aug 25th by the same guy in Greensboro that I'll be going to just to check it out, if anyone wants to come.
Nutrition today was also spot on. I planned out every meal this AM before eating my second meal of the day and that works so much better for me. I don't cheat, I don't consider subbing things, and I get everything in that I need. If I take it meal by meal, I tend to want to splurge on some extra fat or proteins here and there and then at the end of the day I need like 50g carbs, 0.2g fat, and a random amount of proteins that makes it so difficult to meet. This is much better for me. Organization and planning pays off people!
Well, gym time tomorrow is 5:30 am so that I can hang out with Jack for his birthday tomorrow. Can't wait but it'll be a busy day for me! Hope you all are having a great week, we're almost half way through, keep plowin through!
Oh and I wanted to give a S/O to my sister Anne for kicking ass at her leg workout yesterday! She worked them harder then anyone I know and now can't sit on the toilet or walk down stairs. Couldn't be more proud :)
Sunday, June 17, 2012
Language isn't appropriate for anyone under the age of, eh, 14.
50 Cent is a hustler. Apparently he charges people in his neighborhood to shovel their driveways. Awesome. I feel like we have to be related. Thoughts, fam?
I dig this article, which is where I found out about 50 and his shoveling. Clown.
Another funny article I found -- and by found I mean I saw it on my friend's facebook wall -- is about Columbian's being donkey fuckers. Seriously. Maybe that's where the phrase (is it a phrase?) came from. Watch that video. Super interesting actually. Well not interesting. Enlightening possibly? I don't know. I learned something, and I liked the way the "reporters" went about it, even if they were just observing donkey fuckers. Hah. Damn Columbians.
Also, to everyone (Anne and Mary) that need some more sleep/rest talk, our boy Ben Franklin said "There will be sleeping enough in the grave." Now, that's what I was talking about it. Ben knows best. Or he knew, since he's dead and all, sleeping away. Maybe that means he does know best. Well, whatever. Ben = smart.
Anyway, yesterday I had a great Shoulders and Biceps workout. Reps were decreased slightly, so my weight went up on a lot of lifts, which is good. I met an old man who used to do body building, his name is Doug. Impressed that I finally remembered someone's name? Me too.
Shoulder Press - 4 sets with a negative
Upright Row ss Rear Flys - 4 sets
Lateral Cable Raises - 3 sets
Biceps Pulldown - 4 sets
Barbell Curls - 3 sets and a dropset
Incline Curls - 3 sets
I also had my cheat meal yesterday. It was good, and I don't feel sick or crappy today, but honestly, it was more work thinking about and preparing for a cheat meal, and I'm just happy to be back on my schedule. So I went to Spanky's on Franklin and started with some chips and salsa. Then I ordered the Huevos Burger. But I subbed grilled chicken for the burger since I don't really like burgers. It was delish. My favorite (and only thing I've had) thing from there. It's a chicken breast with a fried egg, tomato, onion, lettuce, and pico on a kaiser roll. Oh, and I had pub chips.
And yes, I just drank water. Can't get too crazy people!
This morning, I've been packing and cleaning and getting ready to move. I'm in the process of cooking 65 oz of chicken/turkey, 10 c broccoli, 20 oz sweet potatoes, and 4 c basmati rice. That's only 5 days of food, and that doesn't include my breakfast, oatmeal, protein shake, etc. SO MUCH FOOD! But I love feeling this prepared. I'm excited to get down to Greensboro, find the gym, and start this part of my summer. Gotta get back to the kitchen :) Have a great Sunday, friends!
I dig this article, which is where I found out about 50 and his shoveling. Clown.
Another funny article I found -- and by found I mean I saw it on my friend's facebook wall -- is about Columbian's being donkey fuckers. Seriously. Maybe that's where the phrase (is it a phrase?) came from. Watch that video. Super interesting actually. Well not interesting. Enlightening possibly? I don't know. I learned something, and I liked the way the "reporters" went about it, even if they were just observing donkey fuckers. Hah. Damn Columbians.
Also, to everyone (Anne and Mary) that need some more sleep/rest talk, our boy Ben Franklin said "There will be sleeping enough in the grave." Now, that's what I was talking about it. Ben knows best. Or he knew, since he's dead and all, sleeping away. Maybe that means he does know best. Well, whatever. Ben = smart.
Anyway, yesterday I had a great Shoulders and Biceps workout. Reps were decreased slightly, so my weight went up on a lot of lifts, which is good. I met an old man who used to do body building, his name is Doug. Impressed that I finally remembered someone's name? Me too.
Shoulder Press - 4 sets with a negative
Upright Row ss Rear Flys - 4 sets
Lateral Cable Raises - 3 sets
Biceps Pulldown - 4 sets
Barbell Curls - 3 sets and a dropset
Incline Curls - 3 sets
I also had my cheat meal yesterday. It was good, and I don't feel sick or crappy today, but honestly, it was more work thinking about and preparing for a cheat meal, and I'm just happy to be back on my schedule. So I went to Spanky's on Franklin and started with some chips and salsa. Then I ordered the Huevos Burger. But I subbed grilled chicken for the burger since I don't really like burgers. It was delish. My favorite (and only thing I've had) thing from there. It's a chicken breast with a fried egg, tomato, onion, lettuce, and pico on a kaiser roll. Oh, and I had pub chips.
And yes, I just drank water. Can't get too crazy people!
This morning, I've been packing and cleaning and getting ready to move. I'm in the process of cooking 65 oz of chicken/turkey, 10 c broccoli, 20 oz sweet potatoes, and 4 c basmati rice. That's only 5 days of food, and that doesn't include my breakfast, oatmeal, protein shake, etc. SO MUCH FOOD! But I love feeling this prepared. I'm excited to get down to Greensboro, find the gym, and start this part of my summer. Gotta get back to the kitchen :) Have a great Sunday, friends!
Saturday, June 16, 2012
Call Your Pops!
Stupid internal alarm clock. I didn't get to bed last night after work until 4am. What time do I wake up? 6:46am. So I go back to sleep. What time is it now? 9:12. Awesome. My mind and my body are in some sort of battle and I don't know who's side I am on. And I don't even have an actual alarm clock I use that I can throw against the wall. I supposed I could try and throw myself against a wall, that would be a sight. But I'm still exhausted, I just can't sleep. And I'm frustrated because last week my workout wasn't the greatest because I didn't get enough sleep, and I don't want a repeat of that. But at least this is the last Friday I have to stay up that late for a while. Hold on, I forgot to go put my dentures back in ...
While I was screaming at my body for waking up, I tried to roll over and get comfortable so I could fall back asleep, and my butt/hips/hamstrings decided to scream back at me. Holy crap are they sore. Guess I figured out how to push through my heel during my lunges! That and I increased weight on everything. I'm starting to have a love/hate relationship with my goal of getting a PR each day. Who am I kidding, it's all love. Being able to push and squat more and more every week, feeling the effect of working hard, if I didn't love it I probably wouldn't have ever decided to start lifting. I'm just cranky this morning. And apparently going to yawn all day ... fourth one in the last 7 minutes.
I contemplated taking a nap later on today, but I just don't think I can swing that. I also am contemplating NOT having my cheat meal today. I haven't been perfect this week. I've had some major cravings because I made those bars, had to study (I really need to eat something to be able to focus when I study), and then when I don't eat for 9 hours because of work yesterday, I end up being short on a lot of my macros. I know that I can't grow or lose weight without eating. But I'm going to draw the line at staying up past 4 just to eat 40g of chicken. So because of how shaky this week was, I don't know that I deserve it. And I'm seriously worried that if I do have something, it will either A. make me sick or B. make me want to go back to eating that junk on the regular. I'd honestly prefer A. Not like throwing up sick, but upset stomach. I want my body to hate that processed junk, I think it will be easier to eliminate those cravings and temptations if so.
So I made these phenom turkey burgers yesterday. And they only took like 10 minutes total to prep and cook them. They were so tasty. I didn't follow the recipe exactly, although I'm sure that version is good. I just didn't measure anything and I added jalepeno. It was so delicious. Try them.
I hope you all remembered that Father's Day is tomorrow. I love my dad. He seriously is the greatest guy in the world, my family is incredibly lucky to have him. He tells the funniest jokes, clearly why my sisters and I are so funny. But seriously, he has always supported me and my decisions and has always been there to help me out of a bind. I love him. This is my fam from my sister Anne's wedding this past year. See that great guy? Totally lucky :)
Alright, folks, it's gym time. I'm on my own today, so hopefully I can maintain my focus and lift the weights over my head by myself! Shoulders and Biceps. Going to own it! Work hard today, you can rest when you are dying. (You don't need to remind me how motivational I am, I know haha)
While I was screaming at my body for waking up, I tried to roll over and get comfortable so I could fall back asleep, and my butt/hips/hamstrings decided to scream back at me. Holy crap are they sore. Guess I figured out how to push through my heel during my lunges! That and I increased weight on everything. I'm starting to have a love/hate relationship with my goal of getting a PR each day. Who am I kidding, it's all love. Being able to push and squat more and more every week, feeling the effect of working hard, if I didn't love it I probably wouldn't have ever decided to start lifting. I'm just cranky this morning. And apparently going to yawn all day ... fourth one in the last 7 minutes.
I contemplated taking a nap later on today, but I just don't think I can swing that. I also am contemplating NOT having my cheat meal today. I haven't been perfect this week. I've had some major cravings because I made those bars, had to study (I really need to eat something to be able to focus when I study), and then when I don't eat for 9 hours because of work yesterday, I end up being short on a lot of my macros. I know that I can't grow or lose weight without eating. But I'm going to draw the line at staying up past 4 just to eat 40g of chicken. So because of how shaky this week was, I don't know that I deserve it. And I'm seriously worried that if I do have something, it will either A. make me sick or B. make me want to go back to eating that junk on the regular. I'd honestly prefer A. Not like throwing up sick, but upset stomach. I want my body to hate that processed junk, I think it will be easier to eliminate those cravings and temptations if so.
So I made these phenom turkey burgers yesterday. And they only took like 10 minutes total to prep and cook them. They were so tasty. I didn't follow the recipe exactly, although I'm sure that version is good. I just didn't measure anything and I added jalepeno. It was so delicious. Try them.
I hope you all remembered that Father's Day is tomorrow. I love my dad. He seriously is the greatest guy in the world, my family is incredibly lucky to have him. He tells the funniest jokes, clearly why my sisters and I are so funny. But seriously, he has always supported me and my decisions and has always been there to help me out of a bind. I love him. This is my fam from my sister Anne's wedding this past year. See that great guy? Totally lucky :)
Friday, June 15, 2012
Prettier with a Dumbbell for a Face?
I woke up at 4:30am to study for my final, made it about an hour, and then decided to listen to some motivational music to pump me up until my test. Hey, everyone has their own method of preparing, mine just doesn't include the test material. It's okay, I still am doing well. Anyways, here are some great quotes I pulled from the "songs". Let these be your inspiration for the weekend as you focus on your goals and finishing the week off on a strong note:
Workout:
Flat DB Press - 4 sets with a negative
Incline DB Press - 4 sets with a negative
Incline DB Flyes - 4 sets
Bodyweight Dips - 3 sets
Decline crunches ss Russian Twists - 3 sets
Roman Chairs - 4 sets
The abs still suck, but they are getting easier every week. I'm getting some pretty good definition in my abs, which I love. Thanks, parents, for the good genes, I am a fan of my symmetrical tendinous intersections--so far anyway. Did you know that a 6-pack, 8-pack, 10-pack, whatever-pack you can get just has to do with how the tendons split it up? Everyone has the same rectus abdominus (which is the muscle that goes vertically down your stomach) but you have horizontal tendons that split up the muscle to give it the 6-pack or whatever you get look. So, if you have 6 pack, you can't get an 8-pack, you don't have enough tendons. If they are uneven, that's just how you were made, deal with it. Everyone's abs look slightly different and there is nothing you can do about it. Proof (page 137 first column if you doubt me)
I downloaded some new workout music today. That way I don't have to listen to the "shag" music of the SRC as CJ refers to it. Weird Southerns. If you want workout music, this guy is phenom. He mixes popular songs, and older songs, and it just never stops. Plus you can download all his tracks fo' free. Check out his facebook if you want. He's my bff. Well, if we met he would be.
I got a letter from my bff yesterday (not DJ Rolemodel, too many bffs I guess! Can't help that I'm awesome) and it completely made my day. He went to KU with me and was such a big part of my life there. Now he is at boot camp in Oklahoma training for the special forces. I love his letters, they remind me why he's my best friend and make me so proud of him. They are planning on stationing him at Ft. Bragg once he's done with his training in OK which would just be the greatest thing ever. Fingers crossed!
Well, y'all, the weekend has begun. The big move is on Sunday and I have plenty of food prep and packing to get myself ready. I know I'm coming back to CH this first weekend, so I'm thinking of making all my food on Sunday and bringing it. I'll keep you up-to-date. I also am planning on my cheat meal tomorrow and still have NO IDEA what I'm eating, but you better believe it will be delicious. Hard to beat my typical chicken-broccoli-egg regimen though, so it's going to be a tough decision :)
My workout today was, well, if you consider almost dropping weights on your face great, it was great. Chest and core today. I increased weight for everything but they flys, and on each set of the flat presses I would be doing great and then I'd laugh, and swear loud enough for the whole gym to hear (it was quiet in there, give me a break) or my shoulder would give out, and I would drop a 50# dumbbell on my chest, nearly on my face a few times. But I was still pumped that I got most of my reps at that weight. I know everyone has to start somewhere, and I know 6 months ago I was doing 20# probably, but I just love lifting next to a guy who's doing the same exercise and 10# less then me. Getting beastly.. and that's the goal :) I'm finally realizing how helpful it is to have a workout partner. I'm able to increase weight a lot faster because without Ceej, I wouldn't be able to get the weight into the starting position half the time, and I'd be stuck back on 35s still. Thanks homie.
- If you do it right the first time, you don't have to go back and do it a second time.
- Don't try to quit, you're already in pain, you might as well get a reward for it.
- You have to WANT to be successful and you have to be willing to SACRIFICE things: partying, certain foods, sleep, something, anything. (okay, I paraphrased this one a bit.. but the concept is from the song)
- You want more then you have now? Prove it. Go out there and get it.
Workout:
Flat DB Press - 4 sets with a negative
Incline DB Press - 4 sets with a negative
Incline DB Flyes - 4 sets
Bodyweight Dips - 3 sets
Decline crunches ss Russian Twists - 3 sets
Roman Chairs - 4 sets
The abs still suck, but they are getting easier every week. I'm getting some pretty good definition in my abs, which I love. Thanks, parents, for the good genes, I am a fan of my symmetrical tendinous intersections--so far anyway. Did you know that a 6-pack, 8-pack, 10-pack, whatever-pack you can get just has to do with how the tendons split it up? Everyone has the same rectus abdominus (which is the muscle that goes vertically down your stomach) but you have horizontal tendons that split up the muscle to give it the 6-pack or whatever you get look. So, if you have 6 pack, you can't get an 8-pack, you don't have enough tendons. If they are uneven, that's just how you were made, deal with it. Everyone's abs look slightly different and there is nothing you can do about it. Proof (page 137 first column if you doubt me)
I downloaded some new workout music today. That way I don't have to listen to the "shag" music of the SRC as CJ refers to it. Weird Southerns. If you want workout music, this guy is phenom. He mixes popular songs, and older songs, and it just never stops. Plus you can download all his tracks fo' free. Check out his facebook if you want. He's my bff. Well, if we met he would be.
I got a letter from my bff yesterday (not DJ Rolemodel, too many bffs I guess! Can't help that I'm awesome) and it completely made my day. He went to KU with me and was such a big part of my life there. Now he is at boot camp in Oklahoma training for the special forces. I love his letters, they remind me why he's my best friend and make me so proud of him. They are planning on stationing him at Ft. Bragg once he's done with his training in OK which would just be the greatest thing ever. Fingers crossed!
Well, y'all, the weekend has begun. The big move is on Sunday and I have plenty of food prep and packing to get myself ready. I know I'm coming back to CH this first weekend, so I'm thinking of making all my food on Sunday and bringing it. I'll keep you up-to-date. I also am planning on my cheat meal tomorrow and still have NO IDEA what I'm eating, but you better believe it will be delicious. Hard to beat my typical chicken-broccoli-egg regimen though, so it's going to be a tough decision :)
Tuesday, June 12, 2012
Cheating
This weekend flew by. Sunday I made it out to Mebane for my much anticipated Polo-shirt-shopping-extravaganza! I bought 4 Polo's from Ralph, all super exciting. Then went to J. Crew and they were so nice to let me get 4 pairs of pants, 2 pairs of shorts, and a cute top (not a polo) for $5 more than Ralph! I was pumped. Had to finish off the trip by hitting up the Nike Outlet and get some fresh kicks, and some dry fit tops. As much as I hate shopping, it was great. And I'll have you know I did all of this in under an hour and a half.
So this week, Meredith has made very slight changes to my workout and nutrition plans. For the workout, the week's splits are the same, we are just dropping reps on a few exercises most days, and adding in a few more negatives and drop sets. Thankfully, no more 12 rep days, except for with legs. Which as much as I hate lifting high reps-especially with my legs-it went much better Week 2, so I'll get over it. As far as nutrition goes, my calories, carbs, and protein were bumped up slightly. It's funny when I started this how I didn't think I could get 100g protein or 100g carbs even, eating clean as much as I was hungry, and now I'm so used to it I am always over on protein, which is good, and hitting the carbs. Still having a tricky time with fats though. I'm either wayyyy too low, or slightly over (like 2-4g over, nothing drastic). I've decided that I'm going to be as consistent as possible on every meal, so that while I'm in Greensboro, it will be much easier. Less shopping, less thinking, and hopefully I can do most of my meal prep in Chapel Hill on the weekends. I won't know for sure, though, until I get there, so we will just have to wait and see. I can't believe we are starting our clinicals in less than a week! Exciting.
Also an exciting thing of note, I get a cheat meal this week! As exciting as that is, it's been causing me an incredible amount of "stress". Not like freaking out stress, but constant obsession. I have no idea what I want or what I am missing. I thought at first, ooo Mexican food. But I don't really think it's the Mexican food - since I can basically have that with very few substitutions, all of which are easy and common sense, I think it's the chips and salsa. And even though it's a cheat meal, I'm not going to let myself eat 3 baskets of chips, because yes, I would easily do that. I also can't stop thinking about ice cream. But since this isn't LeMars, Iowa and this isn't the Ice Cream Capitol of the World, and there isn't a Blue Bunny Ice Cream factory, this isn't realistic either. I don't like that frozen yogurt crap. I want real, dairy based, thick, delicious ice cream. So to get this, I'd have to buy a carton. And if I'm having a cheat meal, I want to have my favorite 3 flavors - Bunny Tracks, Cookies and Creme, Cookie Dough, let's make it 4 and throw in Double Strawberry - so that means I'd buy 4 containers. And then post-cheat meal, I have 4 opened cartons of ice cream in my freezer. I have self-restraint.. but not that much. So 4 cartons is out. Even if I did one, it's unrealistic that I wouldn't eat the rest of the carton in the next day or 2. So Ice cream is not an option. What else do I want? Sometimes a milky way. But after I eat that, I would not be satisfied, and I'm worried that it will make me crave them more, and right now I'm really having no problem not giving into those cravings. So what should I cheat with?! Suggestions are welcomed. Not only welcomed, solicited. Give me ideas on what to eat!!! This opportunity doesn't come often, so I need to make it worth it! And don't suggest chicken, any vegetable, or rice - or any form of rice, you weird cous-cous fans.
Monday, was a good day. Long day of class, but got a lot crossed off my to-do list, which is always a great feeling. Except I had to walk home in the rain. Rain let's talk. I don't hate you, but there are times I could go without you. If I'm running outside, playing a sport, being awesome - rain all you want. If I'm watching a sport, obnoxious. If I'm staying in for the night, watching a movie, or sleeping - go ahead and pour. If I'm wanting to going out at night - wait until after 2am. If I have to study or sit in class - please rain, it will keep me focused. If I am on my way to or from class, you are likely going to make me not go. Seriously. In undergrad, if it was raining - cold rain especially - or too snowy, and I didn't like my class or only had 1 that day, you better believe I wasn't going. Sorry, teach, but my wardrobe doesn't allow it. I will not wear jeans, shoes, or socks in the rain. And when it's March/April in Kansas, it's not warm enough to not wear pants and socks and shoes. So I can't make it. Yesterday, I went to the Teet (Harris Teeter is my grocery store for you midwesteners), and when I was leaving it was raining. So I was trying to load my 3 bags into the car and this lady tries to park in the empty spot next to me. I thought about moving the cart, but then I thought, no, I'm standing in the pouring rain and you are sitting in your nice dry car. Plus there were 3 spots closer to the store, so I didn't feel bad. Did she move? No, she sat there and tapped her fingers on the steering wheel, and rested her chin in her hand, as I stared at her. F off, lady. As I shut my door, she gave me that little raised hand and open jaw look like, what the f. finally! thanks for not moving. And I seriously contemplated leaving my cart in that spot, getting in my car, and driving off. She deserves to have a bad day after giving me 'tude. And that is why I hate the rain when I'm not staying inside or playing a sport. You put everyone in an impatient, crappy mood.
After like 10 minutes of complaining to myself about that lady, I was over it. And I had a productive night, did a lot of studying for my final, and I'm ready to get my Back and Core on today! Going to be a great workout, I can just feel in. I'm ready to pump some major iron (hah :) ), focus, and get big. These next 2 weeks are critical. I need to put on some major mass, and you know what, I am going to do just that. So folks, have a great day. Take advantage of every hour and do something now, so that tomorrow you are ready to build upon it. Don't keep putting things off. Later!
So this week, Meredith has made very slight changes to my workout and nutrition plans. For the workout, the week's splits are the same, we are just dropping reps on a few exercises most days, and adding in a few more negatives and drop sets. Thankfully, no more 12 rep days, except for with legs. Which as much as I hate lifting high reps-especially with my legs-it went much better Week 2, so I'll get over it. As far as nutrition goes, my calories, carbs, and protein were bumped up slightly. It's funny when I started this how I didn't think I could get 100g protein or 100g carbs even, eating clean as much as I was hungry, and now I'm so used to it I am always over on protein, which is good, and hitting the carbs. Still having a tricky time with fats though. I'm either wayyyy too low, or slightly over (like 2-4g over, nothing drastic). I've decided that I'm going to be as consistent as possible on every meal, so that while I'm in Greensboro, it will be much easier. Less shopping, less thinking, and hopefully I can do most of my meal prep in Chapel Hill on the weekends. I won't know for sure, though, until I get there, so we will just have to wait and see. I can't believe we are starting our clinicals in less than a week! Exciting.
Also an exciting thing of note, I get a cheat meal this week! As exciting as that is, it's been causing me an incredible amount of "stress". Not like freaking out stress, but constant obsession. I have no idea what I want or what I am missing. I thought at first, ooo Mexican food. But I don't really think it's the Mexican food - since I can basically have that with very few substitutions, all of which are easy and common sense, I think it's the chips and salsa. And even though it's a cheat meal, I'm not going to let myself eat 3 baskets of chips, because yes, I would easily do that. I also can't stop thinking about ice cream. But since this isn't LeMars, Iowa and this isn't the Ice Cream Capitol of the World, and there isn't a Blue Bunny Ice Cream factory, this isn't realistic either. I don't like that frozen yogurt crap. I want real, dairy based, thick, delicious ice cream. So to get this, I'd have to buy a carton. And if I'm having a cheat meal, I want to have my favorite 3 flavors - Bunny Tracks, Cookies and Creme, Cookie Dough, let's make it 4 and throw in Double Strawberry - so that means I'd buy 4 containers. And then post-cheat meal, I have 4 opened cartons of ice cream in my freezer. I have self-restraint.. but not that much. So 4 cartons is out. Even if I did one, it's unrealistic that I wouldn't eat the rest of the carton in the next day or 2. So Ice cream is not an option. What else do I want? Sometimes a milky way. But after I eat that, I would not be satisfied, and I'm worried that it will make me crave them more, and right now I'm really having no problem not giving into those cravings. So what should I cheat with?! Suggestions are welcomed. Not only welcomed, solicited. Give me ideas on what to eat!!! This opportunity doesn't come often, so I need to make it worth it! And don't suggest chicken, any vegetable, or rice - or any form of rice, you weird cous-cous fans.
Monday, was a good day. Long day of class, but got a lot crossed off my to-do list, which is always a great feeling. Except I had to walk home in the rain. Rain let's talk. I don't hate you, but there are times I could go without you. If I'm running outside, playing a sport, being awesome - rain all you want. If I'm watching a sport, obnoxious. If I'm staying in for the night, watching a movie, or sleeping - go ahead and pour. If I'm wanting to going out at night - wait until after 2am. If I have to study or sit in class - please rain, it will keep me focused. If I am on my way to or from class, you are likely going to make me not go. Seriously. In undergrad, if it was raining - cold rain especially - or too snowy, and I didn't like my class or only had 1 that day, you better believe I wasn't going. Sorry, teach, but my wardrobe doesn't allow it. I will not wear jeans, shoes, or socks in the rain. And when it's March/April in Kansas, it's not warm enough to not wear pants and socks and shoes. So I can't make it. Yesterday, I went to the Teet (Harris Teeter is my grocery store for you midwesteners), and when I was leaving it was raining. So I was trying to load my 3 bags into the car and this lady tries to park in the empty spot next to me. I thought about moving the cart, but then I thought, no, I'm standing in the pouring rain and you are sitting in your nice dry car. Plus there were 3 spots closer to the store, so I didn't feel bad. Did she move? No, she sat there and tapped her fingers on the steering wheel, and rested her chin in her hand, as I stared at her. F off, lady. As I shut my door, she gave me that little raised hand and open jaw look like, what the f. finally! thanks for not moving. And I seriously contemplated leaving my cart in that spot, getting in my car, and driving off. She deserves to have a bad day after giving me 'tude. And that is why I hate the rain when I'm not staying inside or playing a sport. You put everyone in an impatient, crappy mood.
After like 10 minutes of complaining to myself about that lady, I was over it. And I had a productive night, did a lot of studying for my final, and I'm ready to get my Back and Core on today! Going to be a great workout, I can just feel in. I'm ready to pump some major iron (hah :) ), focus, and get big. These next 2 weeks are critical. I need to put on some major mass, and you know what, I am going to do just that. So folks, have a great day. Take advantage of every hour and do something now, so that tomorrow you are ready to build upon it. Don't keep putting things off. Later!
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