My Thoughts and Motivation

getting healthy the right way

Shred #3 June 1, 2009

So I have recovered from my busy weekend!
The recital was nice, and DD was beautiful. They had some minor and then some major technical difficulties, but the show must go on right? and it did!

Our little feline Odessa seems to be no worse for the wear in regards to that shard of metal, thank GOD!
She is a very wanted and very expensive kitty…nothing can happen to her! DH will never let me get another cat if we kill another one!
I have very bad luck with animals, cats in particular. I am not sure why 😦

So I woke up to a bight and shiny morning after a busy cloudy weekend. I was looking forward to shredding with the dvd (it came in the mail) instead of youtubing the workout.
It went well, and I felt very energized after. It still is very hard for me, and I missed a couple reps here and there.
I cant do a full push up and probably can only go maybe halfway down on the sissy ones. I cant wait to get to the day when I can do a full push up!
I bought a little kneeling mat to help my knees with these sissy ones, and it seems to help me. I can focus on the push up instead of my sore knees!
My lunges need some work too, towards the end I get off balance and tippy….

I had some natural crunchy peanut butter on a whole wheat low carb wrap with banana slices. I rolled it up into a little banana burrito, Yummy! This is my favorite breakfast these days.

Before I left the house I had a pita pizza for lunch.
I invented….well maybe not invented, but created my own a few years ago.
It takes some testing to find the pita brand that will crisp to your liking, but they are really good when you find the right one.
I take a whole wheat pita and split in open. I lay out the 2 rounds and spoon tomato sauce onto the pita’s. I use the italian seasoned tomato sauce in the little cans. I only use probably a quarter of the sauce in the little can so I press and seal it into the fridge for the pita pizzas to come!
Then I like to put sliced shrooms on top, but any veggie or combo of veggies would be good. Then I sprinkle on some shredded light mozzarella and stick it in the oven for 10-12 min. at 400. It come out crispy and delicious!

I had a busy day cleaning the house and running DD to her dance practice. For snack I had a peanut butter bar, not sure of the brand and maybe not the healthiest, but that was the last one! I have been emptying out my cupboards to make room for some healthier fare. I also spent the better part of my free time in the last few days copying yummy healthy recipes from blogs and other web locations into my computer recipe book.

Tonight for supper I made a Caesar pasta salad and I added some fresh mozzarella and sliced tomatos. It was pretty yummy and not to awful bad for me.

More shredding to come!

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30 day shred-Day 2 May 27, 2009

Wow, I am so proud of myself today…you have know idea!

When I woke up this morning, my calves were so sore and tight I could barely walk.
I got dressed and got DD ready for school. I walked her to the bus stop and thought to myself the whole time, I am not going to shred today! I am too sore, and too tired! I NEED to take a day off, rest is gooood for my body!
I was talking myself out of my workout, and letting myself be lazy. Excuse after excuse came to mind.
DH left for work and I got undressed and stared at my gym clothes, then told myself my calves were too sore and I might pull a muscle or something so I got redressed and laid on the couch.

Then my inner voice started telling me how lazy I was and it isn’t called the 30 day shred for nothing! If I wanted to get results I would have to hurt and have to put in the effort. Its only 20 minutes of pain! Suck it up!

I got up, put my gym clothes on and I DID IT!

It did not hurt my calves, if anything they feel better, and I feel better about myself!
It was still very tough but maybe just a smidge better than day 1.
I cant wait to see what this will do for me, and how much stronger I can become.

I really want to be able to do a full push up and come up from doing them on my knees.

 

30 Day Shred May 26, 2009

I think I have found the holy grail of at home workouts!

Sometimes it is hard to get going at home….I have a full gym and an elliptical upstairs but it is hard for me to get ready to “do it all” up there.

To get a good workout I would have to commit to at least and hour of weights and then some cardio, and it is hard to overcome my laziness at home to do it. Going to the gym to workout is another story, but that is difficult these days as well. My hubs works late hours and the good gym here does not have childcare.

The child friendly gym has a child area near the equipment where you put your child as you workout. You however have to watch your own child.

When I go to the gym I like to put my ear buds in, crank up the music and get into my zone! I don’t like buddies, too distracting. Working out while watching your own child get hit on the head with another child’s sippy cup and start crying while you debate leaving your zone to go give a hug….BIG distraction.

So needless to say working out at home is my only real option but the free weights and elliptical upstairs bore me and don’t get me off the couch.

I am a firmie…The Firm is a system that has been around for decades and stems out of a gym is south Carolina.
I did the firm a few years back and got back into my pre baby jeans very quickly.
The firm works, it really does but I have started to tire of it. The new workouts are nothing like the old, so I am working with the same DVDs I have had for almost 5 -6 years. I really just felt like it was time to shake things up.
One thing about the Firm is the workouts are about an hour give or take a few minutes. That seems like an eternity of squatting lunging and stepping…It never ends!

While I do love the firm and I highly recommend the older series of workouts, a little thing called the 30 day shred had begun to catch my attention very recently.
People were talking about this awesome workout, that kicks your butt and gives really great results in 20 minutes a day.
20 MINUTES A DAY!
That made my firm box and stick look a lot less appealing.

It is not more results for less work, let me tell you! I did my first workout today and it kicked my butt hard! I have never sweat so much in my life! Not after 30 minutes on the ARC trainer, not after an hour doing the Firm.
I have to mop the floor when I am done!
It was hard….but in a good way.

It is split into 3 levels, and each level is 20 minutes with 6 minute rotations. 3 minutes of strength 2 minutes of cardio, and 1 minute of abs. You rotate through this 6 minute rotation 3 times, with different exercises each time. You don’t get a moments rest, to drink or catch your breath..its constant movement and work. Laying on the floor for chest and and abs was seriously hard but a sweet relief at the same time!

Level one was so difficult I don’t see myself moving up to level 2 anytime soon. Women on the boards I frequent are terrified of level 3 and curse Jillian’s name all the way through!

The 30 day shred is split like this, and I will attempt to do this split if my stamina allows…we shall see,
some pretty fit women have a hard time with this split.
10 days at level 1
10 days at level 2
and 10 days at level 3
then you can repeat this cycle again with heavier weights.

I am using 3 pounders for most of the exercises (trust me 3 pounds is waayyy more difficult than it sounds)
and 5 pounds for lying chest work.

The trainer is Jillian Michaels, and her two workout buddies. One buddy shows the modified version of the exercise but honestly there are not many modifications.

The moves are simple and there is no fancy foot work or box stepping.

Jillian talks alot through the video and I can see where this might get somewhat annoying at some point, but also motivating when she finally tells you that you only have 5 left!
She is a trainer on the Biggest Loser show, which I have never watched but may need to check out now.

I will update daily with my results and maybe some before and after pics 😉
I will to the shred on the weekdays and continue my cardio at the gym on weekends, I just enjoy that time away from the kids and DH, just for myself!

Diet wise I will continue what I have been doing. Watching my portions and eating more fruits and veggies and cutting out the salt.

Does anyone wanna shred with me?!?
We can motivate each other here, leave comments and lets make this interactive.
If your saying, “wait I don’t have the DVD yet” amazon has it for a great price under 10 dollars.
I have not received my DVD yet either but the whole thing is on youtube. Just search for 30 day shred and do it in front of your computer, you don’t need much space.
Or hook your computer through your TV, thats what I have done.

Motivate me, lets do this together!

 

another get together with friends.. May 25, 2009

Filed under: Healthy eating,personal — athenapink @ 1:51 pm
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Yes again, another bbq!
I know I am not the only person on the planet faced with a bbq or 2 on the summer weekends. I did not do too bad this time around. I had a couple chicken and pepper kebabs and a small rib.
Very few chips, and some rice.
It was a good time and we played wii fit the whole night, so there was some balance. Some good food and some activity!
It is hilarious to see the boys hula hoop 🙂
Today I went to the gym and got my fitness on. I pushed out some cardio, but ended up with a headache after I was done, so I skipped the weights.
Feeling pretty good with myself, 3 workouts in a row!
I think the gym is where I will head on the weekends from now on. Now that the husband is home, I can get a nice break from the him and the kids and work on myself.

 

Muscle Pain and Soreness After Exercise – What Is Delayed Onset Muscle Soreness May 5, 2009

Delayed onset muscle soreness (DOMS) describes a phenomenon of muscle pain, muscle soreness or muscle stiffness that is felt 12-48 hours after exercise, particularly at the beginning of a new an exercise program, after a change in sports activities, or after a dramatic increase in the duration or intensity of exercise.
The delayed soreness of DOMS is generally at its worst within the first 2 days following the activity and subsides over the next few days.

Causes:
Delayed onset muscle soreness is thought to be a result of microscopic tearing of the muscle fibers. The amount of tearing (and soreness) depends on how hard and how long you exercise and what type of exercise you do.
eccentric muscle contractions, movements that cause muscle to forcefully contract while it lengthens seem to cause the most soreness.
Examples of eccentric muscle contractions include going down stairs, running downhill, lowering weights and the downward motion of squats and push-ups. In addition to small muscle tears there can be associated swelling in a muscle which may contribute to soreness.

Treatment:
There is no one simple way to treat delayed onset muscle soreness. In fact, there has been an ongoing debate about both the cause and treatment of DOMS. In the past, gentle stretching was one of the recommended ways to reduce exercise related muscle soreness, but a study by Australian researchers published in 2007 found that stretching is not effective in avoiding muscle soreness.
Nothing is proven effective, it’s best for an individual to try a few things to see what works for them.

Dealing with soreness after exercise:
Wait. Soreness will go away in 3 to 7 days with no special treatment.
Try an ice bath or contrast water bath. Although no clear evidence proves they are effective, many pro athletes use them and claim they work to reduce soreness.
Active Recovery (low intensity exercise after intense workouts)This strategy does have some support in the research. Perform some easy low-impact aerobic exercise to increase blood flow. This may help diminish muscle soreness.
Gently massage the affected muscles.
Try using a non steroidal anti-imflammatory medication such as aspirin or ibuprofen to reduce the soreness temporarily, though they won’t actually speed healing.
Allow the soreness to subside thoroughly before performing any vigorous exercise.
Certain muscle pain or soreness can be a sign of serious injury. If your muscle soreness does not get better within a week consult your physician.
Don’t let muscle soreness after starting a new fitness routine scare you from returning to activity. It won’t be as bad as it was the first time around, as long as you stick to it!

 

A happy surprise!

Filed under: personal — athenapink @ 11:51 am
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I posted my starting weight at 160, b/c that is where I had originally started a few months ago.
I had gotten to 155 before I was interrupted by my dental maladies.
I had not worked out and I had just been feeling heavier. I really had thought I was probably back to 160 if not heavier.
I was too chicken to step on the scale……but I did this morning, I couldn’t resist it.
154!!!
I could hardly believe my eyes. Not only did I manage to maintain, but I had actually lost a pound!
So official blog start weight

154
5

 

DOMS

Filed under: personal — athenapink @ 4:34 am
Tags: , , , , , , ,

DOMS….It sounds so ominous, and it sort of is. Delayed onset muscle soreness, and I have it right now.

I am sore……so very sore.
It sucks when you start working out and you get past that initial soreness, and then something forces you to stop.
I had an infected wisdom tooth so I got all four of my wisdom teeth out. I thought no problem, I will be out of commission for a week. Well then on top of that I got a jawbone infection that made me sick as well and had to have more surgery.
I was out for more like a month.

So yesterday I kicked back into the swing of things but I am now have to relive the initial crazy painful first time soreness.
The kinda sore that tells you, Its ok to let that dollar blow away into the wind b/c it hurts to much to bend over for it…..hmmm one dollar….acceptable loss (true story)
It will soon pass.
On another note, I really really wanted seconds last night of the Delicious ziti I made last night but after I typed out that blog I just went to bed 🙂