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 www.fitday.com.

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

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:
Saturday
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

Sunday
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

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
Yoga/stretching
My hip flexors and hips have been feeling better and better. I need to keep doing yoga every day!

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.

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

Stats:
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).

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...

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!