So, I'm going to try again to change some of my bad habits. I realized that I DO want to fit into my old clothes and be lean again. I'm back on a diet. Mostly, I'm trying to keep carbs to a minimum of 40-50% of my daily intake, and keep my calories below 1800. I'll try this for a couple of weeks and see what happens.
My workout schedule will be as follows:
Monday: Off (usually after a hard weekend) - easy bike ride, long walk with Maddie, etc
Tuesday: Kettlebell/power lifting (swings, snatches, cleans, etc) - metcon stylee
Wednesday: One exercise each Upper and lower body high weight day (low rep sets, 1RM, etc - press, jerk, bench press, pullup, pushup, back squat, front squat, OHS)
Thursday: Met-con circuit (lunch) and bike ride
Friday: Kettlebell/powerlifting day - heavy weight, low rep
Saturday: Bike ride, hike, or some other endurance type activity
Sunday: same as Sat or add another lifting workout
Yet again, this might change after a while but I'm going to try sticking to it for at least a month.
So, today's workout:
FIGHT GONE BAD
Thrusters (10# DBs): 29, 29, 26
SDLHP (45# BB): 23, 19, 19
Box jump (bench): 16, 17, 15
Push press (45# BB): 12, 11, 11
Rowing (cals): 10, 10, 10
Total = 257 (last time I did this on 12/19/06, my score was 252. Yay!)
Thursday, May 31, 2007
Monday, May 14, 2007
Post-Grand Canyon depression
Is there such thing as post-vacation depression? If not, there should be. Last week was so hard after coming back from the Grand. What a great vacation - there's not a lot of places you can go and feel so isolated, even if you're with 30 people you don't know.
It's funny how you get back into your normal routine after a week or so and it doesn't seem so bad. A week ago I was ready to quit my job and be a river swamper for the summer, and today I'm happy as hell to be riding my bike and hanging out with my husband, puppy, and friends. Trips like that are clarifying in a way...although they make you yearn for more time to be in these beautiful places, it makes you think about how much you do have in your life. I think Josh put it really well the other night while I was whining about how we could figure out how to live in Moab without being poor:
"You know, our day-to-day life is pretty damn good. We can mountain bike out our front door, ski in world-class mountains before work in the morning, and hold good jobs. Moab, Zion, and Fruita are half a day's drive away. We have a dog, a great little house, and a great group of friends. Realistically, I think our day-to-day is better than half the world's vacation."
I realized instantly that he's right. We do have it good. The grass always seems greener on the other side of the street, but if it's already growing in your own yard, throw some fertilizer on it, kill some weeds, and enjoy the hell out of what you have. It might end up being far greener than that crap across the street!
Now, down to business. Here' s what I've been up to since we got back:
Wednesday
Oak Hollow to BST (to the gravel pit and back), out and back on Maple Hollow, link back to Spring Hollow descent
Friday
5x:
500m row at 2:15 pace
10 get-ups (5 each side) with 20# DB
37:00 (I didn't write down my actual time)
Saturday
Sweeny's to John's with Josh, Connie, Matt, and Lis
Monday
3x:
30 KB swings (30# DB)
500m row - 2:15 pace
10 get-ups (25# DB 1st rounf, 20# DB 2nd and 3rd)
500m row - 2:15 pace
20 thrusters (10# DBs 1st round, 12# DBs 2nd and 3rd)
500m row - 2:15 pace
41:32
Ouch.
It's funny how you get back into your normal routine after a week or so and it doesn't seem so bad. A week ago I was ready to quit my job and be a river swamper for the summer, and today I'm happy as hell to be riding my bike and hanging out with my husband, puppy, and friends. Trips like that are clarifying in a way...although they make you yearn for more time to be in these beautiful places, it makes you think about how much you do have in your life. I think Josh put it really well the other night while I was whining about how we could figure out how to live in Moab without being poor:
"You know, our day-to-day life is pretty damn good. We can mountain bike out our front door, ski in world-class mountains before work in the morning, and hold good jobs. Moab, Zion, and Fruita are half a day's drive away. We have a dog, a great little house, and a great group of friends. Realistically, I think our day-to-day is better than half the world's vacation."
I realized instantly that he's right. We do have it good. The grass always seems greener on the other side of the street, but if it's already growing in your own yard, throw some fertilizer on it, kill some weeds, and enjoy the hell out of what you have. It might end up being far greener than that crap across the street!
Now, down to business. Here' s what I've been up to since we got back:
Wednesday
Oak Hollow to BST (to the gravel pit and back), out and back on Maple Hollow, link back to Spring Hollow descent
Friday
5x:
500m row at 2:15 pace
10 get-ups (5 each side) with 20# DB
37:00 (I didn't write down my actual time)
Saturday
Sweeny's to John's with Josh, Connie, Matt, and Lis
Monday
3x:
30 KB swings (30# DB)
500m row - 2:15 pace
10 get-ups (25# DB 1st rounf, 20# DB 2nd and 3rd)
500m row - 2:15 pace
20 thrusters (10# DBs 1st round, 12# DBs 2nd and 3rd)
500m row - 2:15 pace
41:32
Ouch.
Tuesday, May 1, 2007
"Tabata This" and Grand Canyon psych-up!
Yesterday I did a "Tabata This" workout. Since I still can't do certain things with my shoulder, here's the workout I did (I left the notebook at home, so I'll add the reps later):
Squats
Push-ups
Ball crunches
Rowing (no reps, just high intensity 20-sec intervals)
Overall, I did better (more total reps on each given exercise) than the last time I did this workout. Yet again, it's always very motivating to see progress.
So we leave tonight for the Grand! So excited. I've been on Google Earth staring at the river all day. The only bummer is that Josh is sick. He's going to the doctor today to hopefully get some antibiotics and STRONG cough syrup. I've felt so bad for him the last couple of nights. His cough is terrible and it's even been keeping me up from the other room! It seems to be the same nasty thing he had last winter, although I think it's even worse. Hopefully he'll be on recovery road by tonight.
Squats
Push-ups
Ball crunches
Rowing (no reps, just high intensity 20-sec intervals)
Overall, I did better (more total reps on each given exercise) than the last time I did this workout. Yet again, it's always very motivating to see progress.
So we leave tonight for the Grand! So excited. I've been on Google Earth staring at the river all day. The only bummer is that Josh is sick. He's going to the doctor today to hopefully get some antibiotics and STRONG cough syrup. I've felt so bad for him the last couple of nights. His cough is terrible and it's even been keeping me up from the other room! It seems to be the same nasty thing he had last winter, although I think it's even worse. Hopefully he'll be on recovery road by tonight.
Monday, April 30, 2007
Fun with Der and Joops - Shoreline superloop
What a sweet weekend! Derek and Joops came through town Friday night. Josh made an awesome dinner and Maddie finally got to meet Rio. We introduced Derek to Bobsled on Saturday morning and he loved it! Always good to get some props for SLC mt biking.
After feeling kind of sluggish and slow on my bike for the last week or so, I wanted to time myself up Dry Creek again just to see where I was at. Josh has been pretty sick so he sat this one out. I decided to ride from the house to get an approximate round-trip time for future reference. I took 300E to E-street up to 11th ave and over to Popperton. I started the clock at the Dry Creek jump and here's how everything played out:
Home to bottom of Dry Creek = 42:00
Dry Creek to top of switchback climb = 17:05 (beat my last time by over 2 minutes!)
Top of climb to bottom of Bobsled = 26:17
At this point, I was feeling a little spicy so I headed up Terrace Hills to finish up in City Creek. That Terrace Hills climb is no joke, and the climb from the trailhead to City Creek trail is nasty.
Bottom of Bobsled to home ~45:00 (I forgot to stop my clock when I got home).
All-in-all, a good day. I finally cleaned the rocky section of Dry Creek, I cleaned the last switchback in City Creek, it was my longest local ride of the year (and the most climbing). I figure Josh and I could squeeze in rides from the house after work - round trip not including City Creek is about 1:30 to 1:45 - so there are no more excuses!
After feeling kind of sluggish and slow on my bike for the last week or so, I wanted to time myself up Dry Creek again just to see where I was at. Josh has been pretty sick so he sat this one out. I decided to ride from the house to get an approximate round-trip time for future reference. I took 300E to E-street up to 11th ave and over to Popperton. I started the clock at the Dry Creek jump and here's how everything played out:
Home to bottom of Dry Creek = 42:00
Dry Creek to top of switchback climb = 17:05 (beat my last time by over 2 minutes!)
Top of climb to bottom of Bobsled = 26:17
At this point, I was feeling a little spicy so I headed up Terrace Hills to finish up in City Creek. That Terrace Hills climb is no joke, and the climb from the trailhead to City Creek trail is nasty.
Bottom of Bobsled to home ~45:00 (I forgot to stop my clock when I got home).
All-in-all, a good day. I finally cleaned the rocky section of Dry Creek, I cleaned the last switchback in City Creek, it was my longest local ride of the year (and the most climbing). I figure Josh and I could squeeze in rides from the house after work - round trip not including City Creek is about 1:30 to 1:45 - so there are no more excuses!
Tuesday, April 24, 2007
Changing the way I think about fitness...("Michael")
Before I get into my rant, here's the workout for the day:
"Michael"
3x:
500m run
50 back extensions
50 ball crunches
29:23
With everything I've been doing over the last month or so - counting calories, logging workouts, stressing about over-eating and drinking - I've been having a lot of inner dialogue about what it is that keeps my mind and body happy. Is it being as lean as possible? Possibly. Is it being a faster cyclist, stronger skier, better endurance althete? Sure. Is it being able to have fun with my friends, enjoy a good beer (or multiple good beers), and keep the stress level to a minimum? Ding, Ding, Ding! I'm not a professional athlete, I'm not a fitness model. I'm just a regular girl who wants to be able to keep up with my husband and enjoy being outside.
What is the main purpose of working out and eating well? Performance is #1, staying at a healthy weight is right up there at #2. With all the stressing about body fat %, weight loss, etc I think I started losing track of the big picture. I've been busting my ass and I've lost 1 lb. I kept beating myself up about it. Obviously it will take a serious life change to get back to 19%. However, I began asking myself a few questions last week:
Q: Am I fit?
A: Hell yeah! Faster and stronger than ever on my bike, killing it on the skis. Even with all the injuries, I've even kept up pretty strong with my functional fitness.
Q: Am I healthy?
A: Other than my shoulder, I am extremely healthy. My BF% is lower than average, my weight is very healthy.
Q: Why do I want to lose more weight/fat?
A: To look hot. Seriously, that's it. Plus, I'd like all my old clothes to fit. It would probably help my biking and climbing too, but who knows.
Q: What would it truly take to hit the 19% mark again?
A: Morning workouts, limiting calories even more, protein supplements, long weight sessions, no more beer, no more sugar. Being a social retard at all the summer BBQs. Beign pissed off every time I see Josh drinking a beer.
Q: What makes me happy in terms of fitness and body image?
A: Putting the smack down on a long climb, having the ability to hang in on a 8-hour day, having a whole box of matches to burn instead of just one, not being injured, being able to look at myself and think "wow, I look strong".
Q: Is it sustainable? Is it truly worth it?
A: No. That's what I've decided. If it's that hard for me to get super lean again, I won't be able to sustain that kind of lifestyle. I love beer. I love cookies. I love ice cream. Don't get me wrong - I'm not crashing off the wagon completely. I will continue tracking my eating and cutting down on weekday beer drinking. I will continue to work my ass off to get stronger and faster. I will stay sub-155#. I think I can make a few positive changes and keep my body at a very healthy place. A summer of bike riding and Crossfit will do wonders.
So for the summer, here are a few of my resolutions:
1. Don't drink beer Sunday - Wednesday. Not willing to give up my Thursday nights with the girls.
2. Ride my bike at least three times a week.
3. Do at least 3 Crossfit-type workouts a week.
4. Get out in the sun to play a lot. Take some days to just sit at the pool and read. Drink beer and BBQ with my friends after huge bike rides. Take the boat out with Maddie and Josh a few times. Lead some trad. Do some gardening.
5. Love myself the way I am. Increase the positive self-talk because I have nothing to be ashamed or disappointed about. I'm a strong, fit, happy person!
Here's to a GREAT summer.
"Michael"
3x:
500m run
50 back extensions
50 ball crunches
29:23
With everything I've been doing over the last month or so - counting calories, logging workouts, stressing about over-eating and drinking - I've been having a lot of inner dialogue about what it is that keeps my mind and body happy. Is it being as lean as possible? Possibly. Is it being a faster cyclist, stronger skier, better endurance althete? Sure. Is it being able to have fun with my friends, enjoy a good beer (or multiple good beers), and keep the stress level to a minimum? Ding, Ding, Ding! I'm not a professional athlete, I'm not a fitness model. I'm just a regular girl who wants to be able to keep up with my husband and enjoy being outside.
What is the main purpose of working out and eating well? Performance is #1, staying at a healthy weight is right up there at #2. With all the stressing about body fat %, weight loss, etc I think I started losing track of the big picture. I've been busting my ass and I've lost 1 lb. I kept beating myself up about it. Obviously it will take a serious life change to get back to 19%. However, I began asking myself a few questions last week:
Q: Am I fit?
A: Hell yeah! Faster and stronger than ever on my bike, killing it on the skis. Even with all the injuries, I've even kept up pretty strong with my functional fitness.
Q: Am I healthy?
A: Other than my shoulder, I am extremely healthy. My BF% is lower than average, my weight is very healthy.
Q: Why do I want to lose more weight/fat?
A: To look hot. Seriously, that's it. Plus, I'd like all my old clothes to fit. It would probably help my biking and climbing too, but who knows.
Q: What would it truly take to hit the 19% mark again?
A: Morning workouts, limiting calories even more, protein supplements, long weight sessions, no more beer, no more sugar. Being a social retard at all the summer BBQs. Beign pissed off every time I see Josh drinking a beer.
Q: What makes me happy in terms of fitness and body image?
A: Putting the smack down on a long climb, having the ability to hang in on a 8-hour day, having a whole box of matches to burn instead of just one, not being injured, being able to look at myself and think "wow, I look strong".
Q: Is it sustainable? Is it truly worth it?
A: No. That's what I've decided. If it's that hard for me to get super lean again, I won't be able to sustain that kind of lifestyle. I love beer. I love cookies. I love ice cream. Don't get me wrong - I'm not crashing off the wagon completely. I will continue tracking my eating and cutting down on weekday beer drinking. I will continue to work my ass off to get stronger and faster. I will stay sub-155#. I think I can make a few positive changes and keep my body at a very healthy place. A summer of bike riding and Crossfit will do wonders.
So for the summer, here are a few of my resolutions:
1. Don't drink beer Sunday - Wednesday. Not willing to give up my Thursday nights with the girls.
2. Ride my bike at least three times a week.
3. Do at least 3 Crossfit-type workouts a week.
4. Get out in the sun to play a lot. Take some days to just sit at the pool and read. Drink beer and BBQ with my friends after huge bike rides. Take the boat out with Maddie and Josh a few times. Lead some trad. Do some gardening.
5. Love myself the way I am. Increase the positive self-talk because I have nothing to be ashamed or disappointed about. I'm a strong, fit, happy person!
Here's to a GREAT summer.
Wednesday, April 18, 2007
White Rim - HP predictions
I'm a nerd. I'm participating in a Harry Potter quiz competition on Leaky based on predictions about book 7. Here's the link for reference.
I'm kind of off the crazy losing weight bandwagon. I was working my tail off and didn't lose a pound in a month. So, I'm not giving up - I'm still tracking my eating on FitDay and still working out as hard as ever - I'm just not going to be a freak about it. It's got to be a lifestyle thing right? Sustainability is key.
Friday, April 13, 2007
Week 5 - Day 5
I'm really beginning to worry about our White Rim trip this weekend. The weather looks like it's going to turn to crap on us Sunday and I'm really bummed! We have an escape plan, but I'd like to spend the night at Candlestick. I guess we just play it by ear and hope to not get caught in the muck. I guess we can always ride one of the classics if WR doesn't work out.
Breakfast: Kashi, soy milk, eggs
Breakfast: Kashi, soy milk, eggs
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