Friday, March 30, 2007

Week 3 - Day 4 & 5 "Tabata This"

Since I'm posting this on Friday, I guess I can post my GMAT scores. All I can say is that the quantitative portion SUCKED. Overall I got a 640 (unofficially). I'll post individual scores later.

Breakfast: 1/2 cup Kashi, 1/2 cup soy milk, 1/2 cup egg beaters
Snack: yogurt, CC
Lunch: Tuna creations sun dried tomato (NASTY), pita, greens
Snack: EAS drink
Dinner: 2 pieces of pizza, lots o beer

Workout: Tabata This
Ball crunches

Bowling at Fat Cats with the Snyders, Matt and Lis, Klophauses, and Brooke (Jake was being a party pooper). So much fun, and a lot of beer. I've decided that it's not worth torturing myself to be a couple %points leaner. Why, I ask? I don't have a wedding to get ready for. I'm getting all crazy so I can lose some fat for...some random summer? I need to find the happy medium that allows me the pleasures in life without overindulging. I think I've been doing a pretty good job the last couple of weeks. Very sustainable. But, I need nights like Thursday night, so I guess I'll never hit the coveted 18%!

Breakfast: 1/2 cup Kashi, 1/2 cup soy milk, 1/2 cup egg beaters
Snack: yogurt, CC
Lunch: gardenburger on tortilla with greens and a tomato
Snack: Zone bar
Dinner: whole wheat pasta with chicken, brocolli, and creamy pesto

No workout today. Big tour tomorrow! (More to come on that...)

Wednesday, March 28, 2007

Week 3 - Day 3

Finished off yesterday around 1900 calories again. Grrr! I need to watch those portions. At least I'm not snacking and drinking anymore. Eventually it has to make a difference. I figure that 1900 calories is a pretty good place to be if I stay really active, but my back is still making it difficult to do everything I'd like.

Breakfast: 1 cup Kashi, 1 cup soy milk, 1/2 cup egg beaters (this is about 400 cals...a little high. Maybe cut to 1/2 cup Kashi and milk?)
Snack: yogurt/CC

Tuesday, March 27, 2007

Week 3 - Day 2

I'm still happy about yesterday. My diet was spot-on, I obliterated my old Kelly PR, and I felt great on my bike last night. I need to remember that recovery is so important, because it allows for leaps like this. I also need to remember that alcohol is the enemy!! If only my back would heal faster. :(

Breakfast: 1/3 cup oatmeal, handful raisins, 1 tsp brown sugar, 1/2 cup egg beaters
Snack: Yoplait, 1/2 cup CC
Lunch: leftover chicken curry with apples, tortilla
Snack: Zone bar
Dinner: 7 oz salmon with soy/ginger glaze, 1/2 cup rice, 1 cup canned peas

Lunch workout:
Warm up = 5 min row, 2 rounds of squats, dips, pushups, backext
Front squat 5x5: 45, 55, 55, 65, 65
OHS 5x5: 45, 45, 45, 45, 45
OH lunges: 2x10 with 10# DBs
Core, stretching

Had a massage tonight and it seemed to really help. Sitting at work is KILLING my recovery. If I could just walk around all day, my back would feel great.

I'm getting a little frustrated this week with the diet/weight loss. I went back up to 156lbs and I feel a little out of control again. My calories have been averaging at 1950, which seems too high. I'd like to be around 1800 for at least this first month. I think I need to start concentrating on portion size. I just noticed last night that our frozen salmon fillets are 7 oz! That's 340 calories (although it's also a huge blast of protein). And it's going to be a lot harder to workout after work if there's snow on the ground again.

Monday, March 26, 2007

Week 3 - Day 1 "Kelly"

I was not a very good girl this weekend. I pretty much went back to my old bad habits. Friday was OK...I went skiing with Kate in the morning and had a good lunch (turkey on a tortilla). Took Maddie to Tanner's for a little while. I made chicken curry with apples for dinner and had a few cocktails.

But, Saturday. Josh went to the BD swap while I took Jen and Sean to the airport. I joined him later with Maddie and Tonka. I ate a donut, two mini donuts, and sat on my butt. We drove out to Sandy and took the dogs over to the gully. Got home, made a sandwich, and rested my back. We made the AWESOME baked beans and headed up to PC. Jamie made his ribs-on-crack and Kate BBQ'd a salmon. I ate a lot and drank a lot. 2-3 vodka tonics and 2-3 beers.

Sunday. Went skiing at Deer Valley with Josh and Rachel. I was really good until lunch. A bowl of turkey chili and three big beers (eek). We got home and had another beer, and took the dogs to Liberty Park. Another beer later and we were making dinner. Left-over ribs and beans, with BBQ chicken breast and canned peas. Dear Lord.

I couldn't get out of bed early this morning, but I definitely need to get back on the wagon today. We have tickets to the Jazz game tonight, and I have the feeling we won't be staying very long. Boring. But the tickets are good and I may still want to go check it out.

Breakfast: 1 cup Kashi Go Lean Crunch, 1 cup soy milk
Snack: yoplait, 1/2 cup CC
Lunch: salad greens with 1/2 can tuna and 2 tbsp Cheese Fantastico
Snack: Zone bar
Dinner: gardenburger on a tortilla with BBQ sauce, green beans
Snack: 1 cup soy milk and a fudgesicle

Lunch workout:
400m run
30 box jumps (6 lifters on the step)
30 thrusters (10# DBs)
KILLED my previous time of 35:34 (11/16). Today I clocked in at 30:40! Whoo hoo!

After work: Josh and I high-tailed it up to the Shoreline and hammered out Dry Creek to Bobsled in about an hour. First time I've cleaned Dry Creek without stopping this year (except the rocky section). Also cleaned the middle hill and even the last grinder out of Bobsled. VERY happy with my fitness right now! I have a feeling it's gonna be a strong mountain biking year.

Thursday, March 22, 2007

Week 2 - Day 4

Good god, I'm sore today. I figured Cindy was going to come back and kick me in the ass, but I'm still never quite prepared. Oh, I'm so happy to be crossfitting again! Today was a "day off", even though I'm going biking later and did yoga at lunch. My back has felt REALLY good today. I think I'm finally getting past the hard part. I've been working really hard on my hip and hamstring flexibility and I think it's starting to pay off. I've created an excellent yoga routine to really stretch out the hips:

Forward fold
Repeat 3x:
Lunge (right foot)
Twisted lunge
Inside reach in lunge (?)
Downward dog
Lunge (left foot)
Twisted lunge
Inside reach in lunge
Downward dog
Repeat 2x or more:
Child pose (or downward dog)
Half warrior (repeat with child pose in other side)
Seated bound angle
Repeat 2x on each side:
Side seated angle
Revolved head to knee
Prayer Squat
Forward fold
Five pointed star
Standing yoga mudra
Standing angle
Goddess pose
Forward fold
Downward dog
Cat/cow stretch
Repeat at least 2x:
Double pigeon (both sides)
Knee cross twist (both sides)

At this point I like to repeat any previous poses that seemed tight to see if I can get deeper. It has been amazing the results I've had just in a few days.

Breakfast: 1 cup Kashi, 1 cup soy milk, 1/2 cup egg beaters
Snack: Yoplait, 1/2 cup CC
Lunch: 1/2 can tuna, 1/4 orange bell pepper, 1/2 tomato, 2 tbsp Cheese Fantastico, banana
Snack: Zone bar

Weight is down to 154. Finally losing some pounds!

Wednesday, March 21, 2007

Week 2 - Day 3 "Cindy"

What was I saying about not feeling so tired? I ended up with a raging headache again yesterday afternoon all through the evening. Sleeping seemed to help a bit, but I still feel like crap. I skipped my morning workout to sleep in and recover. I'm feeling a bit overworked.

Breakfast: 1/2 cup egg beaters, 1/2 cup oatmeal with raisins and 1 tbsp brown sugar
Snack: 6oz yoplait, 1/2 cup CC
Lunch: turkey on whole wheat
Snack: Zone Bar (200 cals)
Dinner: 1 fajita with canned roast beef - a little extra stuff (no extra tortilla)
Tea with honey

Crossfit, baby! Finally...
As many rounds in 20 min of:
5 pull-ups (jumping)
10 push-ups
15 squats
14 rounds!! Not too shabby for being off the wagon for two months.

Tuesday, March 20, 2007

Week 2 - Day 2

That massage last night kicked my ass! My shoulders and neck are so sore. I can't wait to go back next week. :)

The transition to the early morning wake-up call seems to have mellowed out a little bit. I haven't been nearly so tired this week in the afternoons. If I can stick to this for a few more weeks, it will become effortless. The diet's been really easy this time around. I guess it helps to have the experience. My diet tracking program shows me averaging about 1600 cals a day (including the weekend), so I'm on track. Oh, the link to the tracker is

Morning workout:
25 minutes spinning workout (speed intervals, jumps)

Breakfast: EAS shake
Snack: 1/2 cup yogurt, 1/2 cup CC
Lunch: 1/2 can tuna w/ mustard and 1 tbsp miracle whip, orange pepper, tomato on pita
Snack: remaining tuna mixture on greens
When I got home: 1/2 cup yogurt, 1/2 cup CC, 1 tbsp soy nuts, 2 handfuls peanuts
Dinner: 5 large pieces of California roll from Costco (~350 cals), 1.5 cup steamed broccoli and carrots

Monday, March 19, 2007

Week 2 - Day 1

Well, the weekend could have gone better in terms of diet, but the party sure was fun! We held our first St Patty's Day Brewfest on Saturday and it turned out great. My Courage Director's Bitter won the competition - it turned out SO GOOD - and Josh's Czech Pilsner won worst beer of the night. It was pretty nasty. Josh got housed and was hungover all day yesterday. I managed to pull off a Shoreline Ride. I didn't clean the switchback in Dry Creek (I think due to piss-poor bike handling more than anything), but I did clean the hill of death in the middle. Ran into Pete and finished off in City Creek with him.

So here's the damage for the weekend:
Breakfast: 1/2 cup oatmeal, handful raisins, 1 tbsp brown sugar, 1/2 cup egg beaters
Snack: Handful of trail mix at mom and dad's
Lunch: Roast beef sandwich with light mayo and mustard
Snack: Banana
Dinner: Corned beef, cabbage, carrots, onion, chips, dip, brownie, and about 3 gallons of beer
45 minute road ride - 20 minutes of 1:2 intervals, 25 minutes of steady state

Breakfast: 1 cup egg beaters, 3 slices turkey bacon, 2 slices soda bread
Snack: too many tortilla chips and salsa (stupid!)
Lunch: 1/2 cup leftover stir-fry, 3/4 cup rice
Snack: 1/2 cup yogurt, 1/2 cup CC, 1/2 bagel with cream cheese (???)
Dinner: 1/2 Bobolli pizza with turkey pepperoni, red pepper, mushrooms, tomato, cheese, sauce
Dessert: 1 fudgesicle
Bike ride on the Shoreline (about 1.5 hours, but that includes about 20 minutes of gabbing)

Back in the saddle this morning!

Morning workout:
5x5 OHS - 45# bar
3x10 OH lunges - 10# DBs
3x15 thrusters - 10# DBs
Back was pretty tight this morning. I guess that's what I get for not stretching over the weekend (D'oh!)
Afternoon workout : 20 minutes on elliptical, stretching, abs
1 hour massage at Massage Envy at 5:00 with Robin. AWESOME place. I signed up for a monthly "membership" - $49/month includes 1 hour massage and unlimited $39 massages.
Climbing at the slips after work - I did pretty well on Salem's Lot (1 hang). Couldn't pull the roof on Witch hunt (duh).

Breakfast: EAS shake
Snack: 1/2 cup yogurt, 1/2 cup CC
Lunch: Turkey and mustard on wheat tortilla
Snack: string cheese, banana
Dinner: two fish tacos (tilapia), 1 cup black bean/tomato mix

Friday, March 16, 2007

Week 1 - Day 5

Yay! Off day! My legs definitely need it.

Breakfast: 1/2 cup egg beaters, 1/2 cup oatmeal with raisins and 1tbsp brown sugar (so good to have a real breakfast)
Snack: 1/4 cup yogurt, 1/2 cup CC
Lunch: Pita with 1/2 can tuna, mustard, orange pepper, 1/2 cup chopped tomato
Snack: Leftover tuna mix from lunch
Dinner: Stir fry with 1/2 cup rice, 1 frodka (2 oz vodka)

Lunch "workout"
20 minutes easy spinning
20 minutes ab and core strength work
My hip flexors and hips have been feeling better and better. I need to keep doing yoga every day!

Thursday, March 15, 2007

Week 1 - Day 4

So I ended up feeling great for the whole day yesterday. I think the headaches, etc were just due to a drastic schedule change. I think I'll be cruising by next week. This morning was much easier to get up. I've been waking up about 10 minutes before the alarm almost every day. I think my brain is subconsciously excited about working out in the morning.

I've been so preoccupied with starting this new workout program, I feel like everything else has slipped a bit. My goal for the weekend and next week is to get on track at work and really start gearing up for the GMAT and school this fall. It's nice to be motivated again though. Maddie sure isn't enjoying the morning workouts - she has to stay home a lot more often. I want to figure something out so she can go to the grandparents more often.

Speaking of letting things slip...I need to get back on my TV reviews! Lost is KILLING it right now. It's finally back to the good old Lost I knew and loved. The ending of last night's episode was awesome - Jack running across the field towards Kate (unknowingly) and ending up catching a football. Sweet. Kate was pretty devastated. BSG on the other hand...not so good. I have no idea where they're going with this show and they just keep disappointing me. Killing Starbuck? If that's not grasping at straws, I don't know what is. But she will be back, I'm 100% sure. The show has just lost so much of the chemistry that made it so good. It's so dark, sinister, and so confusing this season. What the hell is up with that lawyer? I didn't understand a goddamn thing he said last week!

30 minutes - elliptical
1 min at each setting, 10, 11, 12, 13 repeating
Legs were so sore this morning! I can tell it's been a while since I've done deep squats. I used the foam roller this morning on my I-bands and I'm going to go wreck my quads this afternoon with that thing.

Breakfast: Vanilla Advantage EAS (and a horsepill ibuprofen)
Snack: 1/2 cup yogurt, 1/2 cup CC
Lunch: turkey sandwich on wheat
Snack: snap peas and carrots with hummus
Snack (I was hungry!): 1 cookies and cream EAS Advantage bar (220 calories)
Dinner: handful tortilla chips, two martinis, salad with dressing, two kabobs
Dessert: cheesecake and french silk with raspberries (definitely bad for me but so good!)

I think I need to go on an extra bike ride this weekend for that cheesecake. So good.

Wednesday, March 14, 2007

Week 1 -Day 3 - BF% test day!

It was hard to wake up this morning. I've been suffering from the 4:00PM beat-down and headache since Monday. Hopefully it's due to the extreme schedule change and not those EAS shakes. They're awesome, but if they start giving me headaches again, I'll die. I rolled out of bed at 6:00 (eek). Got into work around 6:45 and did the following:

5 min on elliptical for warm up
8 burpees to get HR up
Stretch - hip flexors, periformis, back
3x10 each side overhead walking lunges - 10lb DBs
3x15 Thrusters with 10lb DBs
Leg sled - 90lb, 100lb, 110lb, 120lbs (12, 10, 8, 6 reps) - back felt shaky, so I called it
Leg extensions - 40 lbs, 12 reps
30 minute easy road bike ride after work

Breakfast: Vanilla Advantage EAS
Snack: 1/2 cup yogurt, 1/3 cup CC
Lunch: turkey and mustard on whole wheat tortilla
Snack: 1 cup black bean and corn salad, banana
Dinner: Stir fry with teriyaki sauce and 1/2 cup white rice

Weight: 156
BF%: 21.7%
#'s of fat: 33.85
Waste: 32"
Hips: 40"
Thigh: 19.75"
Bicep: 11/5"

For reference, the lowest I've been was pre-wedding at 19.7% and the highest was August after the wedding at 23%. Goal for this summer is 19% by end of June, 20% by May (river trip).

Tuesday, March 13, 2007

Week 1 - Day 1 and 2

Yes, I am a rockstar. I got up early on the first day of Daylight Savings. I didn't put my workout up yesterday, but here it is:

All lifts are as such: Main lift 12, 10, 8, 6, 12; secondary lift 12.

Chest press (barbell): 45, 55, 65, 70, 60, (machine flies) 40
Lat pull-down: 70, 80, 80 90, 70, (machine row) 50
Bicep curls (EZ curl bar): 25, 25, 30, 35, 30, (hammer curls) 20

Breakfast: Vanilla Advantage EAS drink, 1 cup white mango tea
Snack: yogurt with cottage cheese
Lunch: Pita with tuna, mustard, chopped orange pepper, tomatoes
Snack: Leftover tuna mixture from lunch, handful of trailmix (1 can tuna total with lunch)
Dinner: Ginger-soy salmon with asparagus and rice (~1 cup)
Snack: 1/2 cup yogurt with 2-3 tbsp Go Lean

Today's workout:
35 minutes interval spinning (spin bike). Speed work, tabata intervals, hill climb.

Breakfast: Vanilla Advantage EAS drink, 1 cup orange tea
Snack: 1/2 cup yogurt/1/2 cup CC, 1/2 banana
Lunch: Turkey sandwich on wheat with mustard
Snack: 1/2 cup sugar snap peas, 1/2 cup roasted pepper hummus, 1/2 banana
Snack (after work): string cheese, one PB cracker
Dinner: 3 fish tacos on corn tortillas (mahi mahi, cabbage, guac, tapatio), black bean and corn salad (1 cup)
No additional food tonight.

Good start to the week I would say! Just keep thinking Lake Powell...Lake Powell...bikinis...bikinis...

Wednesday, March 7, 2007

Bill Phillips is my bitch!

I'm back....kind of.

My back has been making a slow recovery over the last couple of weeks. I've been seeing a chiropractor, Tom Malin (thanks Richard!), and it seems to be helping. Thank God for physical therapy, heat pads, and massage. I've been skiing again pain-free, and I finally got out on a tour on Sunday. We took Maddie up Neff's for her first ski tour and she was a rockstar! The snow was deep and she waddled through it as best as she could. I'll post some pics later.

So, I've decided I really need to get my butt back in shape by summer. The thought of running around in a bikini right now is not fun. I've started up the Body For Life program with a few twists.

#1: I'm not drinking so many of those damn Myoplex shakes. Icky.
#2: I'm not following the weight training program. I'm starting up CrossFit again as soon as my back will let me. In the meantime, I'm doing some basic multi-set lifts.
#3: I'm doing more cardio than prescribed. Most days, that will be my morning workout.
#4: I'm including more yoga!
#5: I'm allowed to drink on Thursday nights with the girls. :)

Basically, I'm working out in the morning and not eating so damn much. My goal is to be <20% body fat by the end of May. After-work bike rides are starting up next week, so motivation is coming! I'll promise to post numbers every week to keep myself honest (fat%, total weight, waist/hip/thigh measurements) . Maybe I'll even post a "before" picture tonight. Aaack!