I don’t know if it is the way I am eating or the way I am training or both, but I am feeling so strong with my workouts. Over the weekend I did not workout part of it do to time on Saturday and the other part due to Ozzfest on Sunday. Which by the way was a great show! So yesterday I was ready to get my workout moving. Here is what I did…
Deadlift: 136# 6×4
Squat: 95# 5×3 (I got as low as I could with these)
Snatch w/ 16kg 10×4 (R,L)
Walk on treadmill for 45 min
The workout was challenging, but I felt so strong and I knew I could do it. It is a very powerful thing when there is a very heavy weight in front of you and you either deadlift it, squat it, snatch it, whatever and it feels light. I do believe my workout was so great because of my carbing up during the weekend. I do need to eat a little more “clean” when it comes to my carb up weekends. I let myself get a little crazy and then BOOM! I am waaaaaaaaaaaaaaaay past crazy and going into obscene!
Today is a conditioning day. I think I am going to do some running intervals outside, if it doesn’t rain. If it does, then I am going to do swings and jump rope. One of BJ’s little concoctions.
Till next time…
Yesterday I found out that BJ and I will be Assisting at the RKC in October! This will be the first time I will be assisting since I was certified in April of this year. I was so excited I was telling everyone at work. This will be fun to see the “other side” of the RKC. When you are going through the weekend there is so much to do and so much to learn you don’t always see everything. So that is my big news for the week!
Yesterday’s training was a different story. A couple of weeks ago I decided to cut back on my calorie intake so I can lean out more. That went well. Then this week I decided to cut back even more…not so good. The amount and type of training that I am doing needs me to eat and have enough calories to just get through my day. Yesterday was a horrible day! Being so low cal for 4 days hit me big time and all I could do was the eliptical for 30 min. I had planned on doing more of a cardio/conditioning day, but I wanted it to be more challenging than just the elipitical. Again…lessoned learned! So starting today I am bumping up my calories just a bit to help me lose fat, but also keep my workouts strong. My feeling is, if my workouts are not strong, what is the point of doing them!?
This Sunday is Ozzfest! A bunch of us are going and we are going to have a blast! Have a great weekend!
Till next time…
I apologize for not blogging last week. I was working a lot more than I usually do and with training myself and others, time just flew by. I am doing very well with my training and my food. Here is what I have done the past 2 days…
Deadlift w/ 135lbs 6×2
Squat w/ 95lbs 5×3
KB snatch w/ 16kg 3R/3L w/ 1 min break x 10
Walked on treadmill for 30 min
2handed swing w/ 16kg 20 reps
Run around the block (a little more than 1/4 mile)
I did this combo 6 times. This was hard b/c not only was it hot outside but the air was so thick from the humidity you could hardly breathe!
Today I am doing more w/ my deadlifts and squats. I can really see a difference in my body from the past few weeks of eating and training the way I have. Everything is getting tight and shapely…WONDERFUL!
Till next time…
Today’s workout felt great. BJ and I put together a better strength program than what I had done these past couple of weeks. I needed more structure. Here is what I did today…
Deadlift: 5×3– 111, 131, 141, 151,151 (lbs)
Push Press Ladders w/ 16kg KB–3 ladders of 3
Negative Pull ups–3 (start at the top of the pull up and let myself down slowly)
Curls w/ 15lb dumbell in each hand–3×5
Snatch w/ 16kg KB–5 sets to max–5/5, 5/4, 4/3, 3/3, 2/2
Walking on treadmill 45min
Abdominal work on the BOSU ball
Surprisingly working with the 16kg KB was easier than I had thought. Not easy by any means…just easier. I can tell with the way I am eating too that my strength is going way up. A lot of protein and fat with very few carbs during the week and carbing up on the weekends. This past weekend was not a great workout weekend as for the fact that I worked the night shift on Friday into Saturday morning and I was too tired to really do anything Saturday. So Sunday I went for a 30 min run outside…very nice. I am not a huge runner, but I do enjoy it time to time. As I said above my food is going very well and I have decided to decrease my calories this week by just a little to see if the scale goes down. It is just weird, I really think I am putting on a lot of muscle and things are “tightening up” because even though the scale is going up, my clothes are more lose than last week. Even my work scrubs are starting to fall off when I have to run to codes! Not a good thing! We will see, I am just going to have to play around with it.
Tomorrow I will be doing my conditioning workout….
I like my days and weeks to have some similarity when it comes to my schedule and workouts. This week was far from that! Along with being a Fitness Coach, I am also a Respiratory Therapist and work at Froedtert Hospital in Milwaukee. I do not have a set schedule because I am what they call “Pool”. Pool means I work when I want to or when they need me. Some days I work day shift, some days I work PM shift (12:30pm to 11pm) and this week I have 2 days in which I am working night shift (10pm to 8am the next morning). This has messed me up big time! Not only has it messed up my sleeping pattern, but my eating pattern and my workout regimen. I have tried to do the best I can with my workouts and keep them as I normally would. This is what my past week has looked like…
Monday: Even though I had just finished a big weekend of bike riding, I didn’t cut back on my workout today.
Deadlift–got up to 141 for 5 sets of 3 reps
Kettlebell Press ladder–got up to a ladder of 4 with the 12kg
Snatches w/ 12kg–5 sets to almost max (had 1-2 left in me on each side)
Swing workout w/ 16kg–10 swings on the top of every min for 20 min
Tuesday: Kettlebell class taught by BJ
Lots of swings, presses, and cleans—LOVE IT! Did it all with the 16kg
Front squats–started w/ 65lbs, 75lbs, 95lbs x 3 reps then did 1 rep of 105 lbs
Triple extension with 45 lb bar 5×5
Swing workout w/ 16kg–10 swings on the top of every min for 10 min
***Not as long of a workout today but very intense. BJ acutally put me through the workout and I loved it. He doesn’t let me slack and lets me know when I am starting to!
Thursday: Kettlebell Class taught by BJ
Long circuit of swings, body weight calisthetics and active rest
Came home and walked on the treadmill for 30 min while I watched “The Office”. LOVE THAT SHOW!
Friday: AM: 45min on elipitcal
PM: 45 min of Swinging w/ 12kg 1 min on/1min off
**I work the night shift again tonight, so I am getting in what I can.
All in all it has not been a bad week for my hours to be so messed up. My food has been doing well. After my HUGE carb up this past weekend, my body has adjusted to my high fat, high protein, low carb eating. This weekend again will be a high carb weekend. The scale has gone up 3 pounds, but the mirror shows something TOTALLY different. I am getting pretty lean and definition is really showing, so I don’t know what to think. I really would like to see the scale go down. But again, with my messed up hours things hopefully will be different next week.
Till next time.!
We are back! What a great weekend. We finished our 150 mile bike ride and feel great! We had terrific weather both days. Here is how our weekend went…
Saturday morning we started bright and early. We all (me, BJ and my brother Matt) woke up at 4:30am to some coffee and breakfast. It was so good to have carbs since I haven’t eaten any in 9 days. We then packed up the cars and was on our way to MATC in Mequon. Once we got there we started to unpack and get our bikes ready. We dropped off our stuff (luggage/sleeping bags/etc.), got some more breakfast and was on our way! We started off slow, around 13 mph to warm up our legs a bit. Then after a couple of miles we picked it up to 15 mph. I don’t think any of us could get in our rhythem…not a good sign when you have to ride for 75 miles. We hit the first two rest stops, took potty breaks, refilled our water bottles, and got some more food. Then we hit lunch. It was not a good idea to sit down because it was that harder to get up. By the time we got to lunch we had finished 50 miles and still we all had a hard time finding our rhythem. Poor Matt couldn’t find a good groove to sit on his seat. Then after about 2 hours we finally finished! We had reached Manitowoc and got to the UW-Manitowoc campus! We were exausted! It took us 5.5 hours to complete the first 75 miles. Not bad for us not really finding a good groove. After we parked our bikes and took showers we got some dinner ( Mama Mia’s!) and by 4:30pm we were out! We all took a 3.5 hour nap and then we all woke up at the same time. We decided to walk around a bit to shake out our legs and get something to drink. Then by 8:30pm we all went to sleep for the night! Saturday took a lot out of us, we were just praying Sunday would be better!
And it was. Sunday we had found our rhythem! We all woke up early again, got some breakfast, packed up our things and we were off! I don’t know what it was but we were flying. We were averaging 17-18 mph. Actually I think it was everything we ate on Saturday. Every rest stop we made sure to have a half of bagel or something to just fuel us. You don’t realize how much energy you are using. BJ and I had calculated it out and for 5 hours of biking at 14-15 mph we would burn 2700 calories for BJ and 2300 for me. That is not including just the calories you burn for maintanance. So as I was saying, we were flying and we finished yesterday’s 75 miles in 4.5 hours! That is 1 hour faster than Saturday. We could not believe it! Especially since yesterday was actually the hard day. The second half of the ride is ALL hills. And not the nice going downhill, hills…no the “Oh my God my legs are going to fall off!” climbs.
So all in all we had a terrific weekend. I am so proud of Matt, he did so great yesterday and climbed thoughs hills like he was a pro. We are all doing it again next year, but we would like to put together a team. So if anyone is interested please let us know and we can all start training soon!
Train Hard…Train Like A Girl!
Well it is here! Tomorrow we start our 150 mile bike ride for the Leukemia and Lymphoma Society. We are almost all packed and ready to go. Tomorrow we will bike 75 miles Mequon to Manitowoc and then Sunday, Manitowoc to Sturgeon Bay. I am very excited and I will let all of you know how well it goes!
This week I decided to add some strength back into my workout regimen. I love to do strength, the only down fall is I LOVE TO LIFT HEAVY! I put on muscle very fast, so I really need to watch how much I do. I just get such a high when I can Deadlift or squat or bench or whatever heavy. It is a very powerful feeling. I am adding in strength slowly and letting my body get used to lifting again. Here is what I did….
Deadlift: found my max at 111lbs. Pretty upset about that, I used to be able to pull a lot more.
Presses w/ 12kg ladder: 1,2,3 on each arm
Heavy swings w/ 16kg: 40,40,40,30,20
Overall not a bad strength day, but I wish it was better.
Helped teach Bootcamp, did not participate
Front Squat: 55 lbs, 65lbs, 75lbs, 85lbs, 95lbs. 95lbs was my max. I did sets of 3 to find my max
Ring Rows (body weight): 3,3,3,3,3 After my 5th set I could do no more!
Heavy Swings w/ 16kg: 45,30,30,30,30
Again, not bad but I am used to going heavier. I have to get it in my head it is ok not to go heavy every time! This was all I did for my workout. I had a really busy day at the hospital yesterday and only got about 4 hours of sleep. I work again tonight and I am going to be really busy again. I don’t want to wear myself out for this weekends 150mile bike ride.
Till next time…
Had a GREAT workout this morning! BJ and I started our Boot Camps this week and it was a great class. I participated while BJ taught and it was a very challenging class. We had 4 great ladies come and they all did very well. We did all of the exercises in a circuit fashion and for time. I won’t go into details about the exercises….you will just have to come and see for yourself! But I will tell you we did a lot of body weight exercises.
Diet is going well. I hate to call it a “diet” because I am really trying to change the way I eat, not just eat this way for a couple of weeks and be done with it. I have a lot more energy than I thought I would and I am not having too many cravings. I am hoping to drop 2-3 pounds before the weekend. I plan on sticking with this way of eating for awhile.
Till next time….
My diet has been going very well so far. Today is day 4 of my leaning out phase and with my new way of eating. And to tell you the truth my energy is a lot higher than I thought it would be. I have been making sure to eat as much fiberous carbs and veggies as I can. I love spinach so I have been loading up on that food. Otherwise, just making sure I get enough healthy fats and protein, and ofcourse keeping my water up. This weekend has been pretty hot here so I have been trying to take in even more. I don’t want another episode like a couple weeks ago when I was severly dehydrated and could not finish my workout.
Here is what I have done for my workout over the weekend…
1.5 hour bike ride with BJ. Felt good and made me excited about our 150mile bike ride next weekend!
Rest day. Usually I take Sunday as my rest day, but we put up a new shed in our backyard yesterday that took all day. Plus being out in the sun all day really takes a lot out of you.
1 hour walk with BJ and Riley(dog)
2hand swings w/ 16kg 30sec on/30 sec off for 20 min
A lighter day today, but that is what I had planned for Saturday so I figured that is what I would stick with.
So far, so good. I am feeling strong and have a lot of energy for my workouts. I work a lot this coming week so we will see how the diet goes. I am sure I will be fine, but it will be a true test!
Till next time….